Monthly Archives: December 2012

31 12, 2012

New Year's Resolutions Easy to Start and Keep!

December 31st, 2012|Nutrition|Comments Off on New Year's Resolutions Easy to Start and Keep!

It’s 2013 New Year’s resolution time.  Making a list of resolutions is a good way to focus on positive changes, as long as they’re realistic.  Resolutions that require you to make drastic and impossible changes aren’t likely to be successful.  Even if your goal is a major  do-over, it’s better to resolve to make small do-able changes and build on those throughout the year.  You don’t want to feel like a failure before January is over.

With that in mind, here are some suggestions for diet and nutrition resolutions worth making and well worth keeping:

  1. Eat more plant foods.  Your plate should not be hijacked by a giant slab of meat.  Roughly 3/4 of your meal volume should be a variety of plant based foods: vegetables, fruit, beans, grain foods and nuts.
  2. Get your taste buds off sweets.  This includes all added sweeteners: sugar, honey, agave, corn syrup and all artificial sweeteners.
  3. Get over “low fat”.  Fats are healthy, they add flavor to food and they create satiety.  The key is to emphasize vegetable fats and use sparingly.
  4. If you don’t want to cook, fine.  Just don’t make that an excuse to give up on healthier food choices.  There are many other convenient prepared foods besides cheeseburgers and frozen pizza.  Explore more of those choices in the grocery store, speciality food store and in restaurants.
  5. Be proactive for healthy choices when dining out.  Ask for half portions.  Ask for healthier side dishes.  Request that fries and chips be left off your plate.  Get salad dressing on the side.  Share appetizers, entrees and desserts.
18 12, 2012

Decrease Holiday Stress

December 18th, 2012|Nutrition|Comments Off on Decrease Holiday Stress

During the holidays there is an increase in festivities and fun. With this celebratory season also comes added stress.  Food can effect our mood.  Here are some foods to consume to decrease your stress.

  • salmon
  • tuna
  • turkey
  • chicken
  • beans and legumes
  • walnuts and other nuts
  • flaxseed
  • olive oil
  • whole grains
  • oats
  • asparagus
  • spinach and other dark green veggies
  • pomegranate
  • berries
  • dark chocolate (72% cocoa or higher)
  • water
4 12, 2012

Crunchy Cranberry Granola Parfait

December 4th, 2012|Recipe|Comments Off on Crunchy Cranberry Granola Parfait

Refreshingly light and healthy, cranberry-apple granola – made with pecans and maple syrup – adds crunch to tangy yogurt.  A tasty, easy-to-make treat for breakfast, lunch or dessert!


1-6 oz bag (1 1/3 cups)            Cranberries, dried

1 cup                                       Apples, dried and chopped

1 cup                                       Apple juice, unsweetened

¾ cup                                      Maple syrup

1 teaspoon                               Cinnamon, ground

½ teaspoon                              Salt

4 cups                                      Old fashioned rolled oats

1 cup                                       Pecans, chopped

½ cup                                      Oat bran

½ cup                                      Wheat germ

½ cup                                      Sunflower seeds

24 oz (2 2/3 cups)                    Vanilla Greek yogurt

Preheat oven to 300°F.  Place cranberries and apples in large bowl; set aside. Bring apple juice, maple syrup, cinnamon and salt to boil.  Pour over cranberries and apples; let sit 15 minutes.

Mix oats, pecans, oat bran, wheat germ and sunflower seeds together in separate bowl.  Stir into cranberry mixture until blended.  Spread onto 15½x10½x1-inch jellyroll pan.

Bake at 300°F about 1 hour, stirring every 10 minutes, until golden brown.  Remove from oven; cool.  Store in sealed container or plastic bag.  Makes 9 cups.

To assemble parfait, place 1/3 cup yogurt in bottom of parfait glass.  Layer with 1/4 cup granola. Repeat ending with 1/4 cup of granola.  Serve immediately.  Makes 4 parfaits.


Nutritional Analysis Per Serving: Calories 390 (% Calories from Fat 19%), Protein 18g, Carbohydrate 69g, Fiber 5g, Fat 8g, Sat. Fat 1g, Cholesterol <5mg, Sodium 240mg

4 12, 2012

Cranberry-Berry Smoothie

December 4th, 2012|Recipe|Comments Off on Cranberry-Berry Smoothie

There are so many ways to make a smoothie. Experiment with different ingredients until you find the right combination for you. Try this version for a delicious start.

In a blender combine:

1          banana

1          cup raspberry low fat Greek yogurt

2/3          cup cranberry juice

1/2          cup frozen blueberries

1/2          cup frozen raspberries

Blend until well combined. Serves 2.

Nutritional Analysis Per Serving: Calories 246.5; Protein 12 g; Fat .4 g; Calories from fat 1%; Saturated fat 0; Carbohydrates 59.3 g; Cholesterol 0; Fiber 4.9 g; Sodium 72.5 mg.

4 12, 2012

Chocolate Popcorn Trail Mix

December 4th, 2012|Recipe|Comments Off on Chocolate Popcorn Trail Mix


2 cups post spoon size shredded wheat cereal

2 cups popped reduced-sodium, reduced fat microwave popcorn

1 cup dried cranberries

1 Tbsp Baker’s Milk Chocolate Chunks


Toss cereal and popcorn in large bowl. Place cranberries in small bowl. Melt chocolate as directed on package; stir. Pour over cranberries; mix lightly. Add to cereal mixture; toss lightly. Spread into single layer or large piece of wax paper. Cool completely.

Makes 4 (1 ¼ cup) servings

Nutritional information per serving: 230 kcal, total fat 1.5g saturated fat, less than 5mg cholesterol, 30mg sodium, 51g carbohydrates. 5g dietary fiber, 27g sugar, 4g protein, by Kraft Foods

4 12, 2012

Chinese Noodle Salad with Tofu

December 4th, 2012|Recipe|Comments Off on Chinese Noodle Salad with Tofu

Serves 8 as an appetizer


7 T toasted sesame oil

7 T soy sauce

3 T balsamic vinegar

3 T sugar

1 tsp red pepper flakes

8 scallion thinly sliced

2 (8oz) container firm cubed tofu

½ cup carrots julienne

1 cup snow peas thinly sliced

1 (14oz) package Chinese Noodles

1 cup sprouts blanched



Mix first 6 ingredients in a large bowl to make your dressing.

Stir-fry the tofu in a non-stick skillet for 10 minutes or until lightly browned. Set aside.

Bring large pot of water to a boil. Add julienne carrots and cook for 3 minutes. Remove with a slotted spoon and rinse with cold water. Add snow peas to the boiling water, cook for 1 minute, remove with a slotted spoon and rinse with cold water.

Add noodles to the boiling water, separating them as you add to the pot. Cook 2-3 minutes until al dente. Drain and rinse with cold water. Add noodles to the marinade, stir well to coat, add carrots, snow peas, beans sprouts and tofu


Nutrition analysis per serving: 378 calories, 16g fat, 0mg cholesterol, 46g carbohydrate, 13g protein, 790mg sodium.


4 12, 2012

Cocktail Parties…..

December 4th, 2012|Nutrition|Comments Off on Cocktail Parties…..

Need helpful tips to navigate the holiday cocktail parties?  Check out the video nutrition tips by NutriFormance dietitian, Emily Bailey, RD, LD, NASM.