Monthly Archives: March 2013

28 03, 2013

Athletes Can Proactively Beat Back Pain

March 28th, 2013|Pilates, Sports Performance|3 Comments

To eliminate general back pain, rest isn’t necessarily the most effective solution for the athlete. Many athletes experience back pain due to a lack of core strength or inflexibility. Abdominals that look “ripped” don’t necessarily translate into efficient movement which can cause the body to overuse other muscle groups.

For example, hockey requires strength, balance and stamina. Without properly engaging the core while skating, leg muscles will fatigue faster resulting in decreased speed. In addition to inhibiting performance, players can often experience pain in the hips, back and even the neck. Left untreated, lingering pain can cause a variety of injuries due to compensatory movements. Muscle strains and tears, stress fractures and damage to tendons and ligaments are some risks associated with a weak core.

A Pilates based core strengthening program can not only help prevent injuries and enhance performance, but can actually significantly decrease pain.

To schedule a consultation, please call 314.432.6103.


28 03, 2013

Crazy for Carbs!

March 28th, 2013|Nutrition|2 Comments

Carbohydrate is part of a healthy diet. They provide lots of energy, vitamins and minerals, and the fiber can help keep you satisfied.

The Bottom Line

• Carbohydrates are VERY important for exercise

• With carb, you can go faster, harder, and longer

• Carbs give you the energy you need to do the work you want

• The brain and nervous systems need carb to function correctly

• After exercise, eating carbs allows your body to use protein to repair itself

• Eating before and within 30 minutes after work outs gives your body the best chance to succeed

• Complex carb can give you energy for a long time

• Simple carbs only give you short bursts and can leave you feeling hungry faster

• Carbs are found in many foods: fruits, vegetables, grains, dairy, and sweets.

21 03, 2013

Spring Break Slim Down

March 21st, 2013|Group Fitness, Media, Nutrition|Comments Off on Spring Break Slim Down

20 03, 2013

Tilapia and Sauteed Peppers in Soft Tacos

March 20th, 2013|Nutrition, Recipe|Comments Off on Tilapia and Sauteed Peppers in Soft Tacos

Tortillas are considered “the staff of life” in Mexico — and as a required ingredient in tacos they make the perfect package for nutrient-rich ingredients. Fish tacos, typically flavored with lime, cumin, garlic and peppers, are popular in coastal areas where seafood is plentiful — and they can be appealing ways to make seafood “kid-friendly” in your kitchen. Tip: To add more color and nutrition to your plate, serve avocado slices, salsa, beans and brown rice on the side.


6 5-ounce tilapia filets or other firm white fish* 1/2 teaspoon ground cumin 1/8 teaspoon salt 2 limes, divided 1/4 cup olive oil 1/2 large red bell pepper, cut in ¼-in strips 1/2 large yellow bell pepper, cut in ¼-inch strips 1 jalapeno pepper, cut in thin strips 1 small onion, thinly sliced 2 cloves garlic, chopped 6 8-inch whole wheat tortillas 6 tablespoons coarsely-chopped fresh cilantro or parsley


  1. Place tilapia in a medium bowl. Toss with cumin, salt and juice of 1 lime. Set aside while preparing other ingredients.
  2. Heat olive oil to medium-high in a large nonstick skillet. Add red and yellow peppers, jalapeno, onion, and garlic. Cook and stir for about 1 minute, until peppers and onion are slightly softened.
  3. Add tilapia and cook for about 3 minutes on each side or until white and opaque. Fish will flake easily and may break apart.
  4. Warm tortillas according to package instructions.
  5. Divide tilapia-peppers mixture and cilantro evenly over tortillas. Roll to shape the taco. To serve, garnish each taco with a wedge of the remaining lime.

Cooking Note

* As another option, substitute shrimp for finfish.

Nutrition Information

Serves 6

Calories: 380 Calories from fat: 130; Total fat: 15g; Saturated fat: 2.5g; Trans fat: 0g Cholesterol: 70mg; Sodium 310mg Total carbohydrate: 28g; Dietary fiber: 4g; Sugars: 3g Protein 33g

Recipe by Roberta L. Duyff, MS, RD, FADA, CFCS


13 03, 2013

How to Build a Balanced Meal

March 13th, 2013|Nutrition|Comments Off on How to Build a Balanced Meal

Happy Registered Dietitians Day and to Celebrate National

Nutrition Month from the Academy of Nutrition and


They used to be called “square meals” and your grandparents probably ate three of them a day. With today’s busy lifestyles, many people graze throughout the day. Without a healthy eating plan, the result can be too many calories and an out of balance diet.

Getting balance back into meals and snacks will have immediate and long-term benefits for your kids. When they get the right balance of calories and nutrients for their growing bodies, they’ll feel better, have more energy and probably do better in school too.

The secret of balanced meals and snacks is to enjoy a variety of nutrient-rich foods and beverages. Here’s how:

Start with Fruits and Vegetables

Produce is the place to begin planning a balanced meal for two reasons:

  1. Fruits and vegetables are low in fat and calories, and packed with fiber, vitamins, minerals and other healthful nutrients.
  2. Secondly, most American children (and many adults) do not eat the recommended amounts of produce each day. School-aged children should eat 2 to 2½ cups of vegetables and 1½ to 2 cups of fruit each day.

At lunch and dinner, divide your plate in half with an imaginary line and fill half with vegetables and fruits.

Add the Goodness of Whole Grains

Minimally processed whole grains, like whole-wheat bread, multi-grain cereal, oatmeal, brown rice and whole-grain pastas, are also rich in nutrients, fiber and flavor. MyPlate and the Dietary Guidelines recommends that, for good health, you should make at least half of your grains whole.

On the other side of your plate’s imaginary line, add a serving of whole grains.

Include the Power of Protein Foods

There are plenty of delicious ways to serve the protein kids need to grow strong and tall: lean beef, pork, fish, seafood, chicken, turkey, legumes (dried beans and peas) and fat-free or low-fat dairy foods (cheese, cottage cheese, yogurt and milk). They’ll get plenty of protein from 2 to 3 ounces of lean meat or the equivalent (½ cup beans) per meal.

Complete your place with a serving of protein.

Choose Beverages Wisely

It’s time to re-think your children’s drinks. Move away from sugary beverages with lots of calories and no nutrient value. Here’s a simple rule of thumb for the fluids all kids need: Drink milk with meals and drink water with snacks. That’s three 8-ounce glasses of fat-free or low-fat milk and two to three glasses of water. That’s plenty for most kids to stay well-hydrated and meet their calcium needs throughout the day.

No one food group provides all the nutrients growing bodies need for good health. A variety of delicious foods from all food groups is the best way to meet children’s daily nutrition needs.

Reviewed December 2012

7 03, 2013

Tangy Shrimp and Peppers

March 7th, 2013|Nutrition, Recipe|Comments Off on Tangy Shrimp and Peppers

Nonstick spray coating
1 small sweet red pepper, cut into thin strips
1 small green pepper, cut into thin strips
1/2 cup sliced green onions
1 clove garlic, minced
1/2 pound fresh or frozen shrimp, peeled and deveined
1/2 cup canned sliced water chestnuts
2 tablespoons apricot preserves
1 tablespoon soy sauce
1 teaspoon toasted sesame seeds
Dash bottled hot pepper sauce
Spray a medium skillet with nonstick spray coating. Heat skillet over medium heat. Add red and green
pepper, onion, and garlic; cook for 3 to 4 minutes or till tender.
Add shrimp and water chestnuts. Cook and stir for 3 to 4 minutes or till shrimp turn pink. Remove from
Stir in apricot preserves, soy sauce, and hot pepper sauce. Sprinkle with sesame seeds.
Makes 2 servings.
Calories: 227/serving
Preparation Time: 15 min.
Cooking Time: 6 min.
20g protein
30g carbohydrate
3g fat
129mg cholesterol
653mg sodium
627mg potassium

7 03, 2013

Spicy Garlic Shrimp

March 7th, 2013|Nutrition, Recipe|Comments Off on Spicy Garlic Shrimp

1 pound fresh or frozen shrimp
1 tablespoons water
2 tablespoons catsup
1 tablespoon soy sauce
2 tablespoon dry sherry or rice wine
3 teaspoons cornstarch
1 teaspoon honey
1/2 teaspoon crushed red pepper
I teaspoon grated gingerroot or 1/4 teaspoon ground ginger
1/2 cup sliced green onions
4 cloves garlic, minced
1 tablespoon cooking oil or peanut oil
Hot cooked rice (optional)
Fresh or frozen pea pods, cooked (optional)
Thaw shrimp, if frozen. Peel and devein shrimp; cut in half lengthwise. Set aside.
In a mixing bowl stir together water, catsup, soy sauce, rice wine or dry sherry, cornstarch, honey, crushed red pepper,
and ground ginger, if using. Set aside.
In a large skillet or wok stir-fry green onions, garlic, and fresh grated gingerroot, if using, in hot oil for 30 seconds.
Add shrimp. Stir-fi-y 2 to 3 minutes or till shrimp turn pink; push to sides of skillet or wok. Stir catsup mixture; stir into
center of skillet. Cook and stir till thickened and bubbly. Cook and stir 2 minutes more. Stir sauce and shrimp together.
If desired, serve with hot cooked rice and pea pods.
Makes 4 servings.
Calories: 155/serving
Preparation Time: 25 min.
Cooking Time: 5 min.
8g protein
8g carbohydrate
5g fat
129mg cholesterol
473mg sodium
250mg potassium
Low Fat

7 03, 2013

Miami Shrimp and Scallops

March 7th, 2013|Nutrition, Recipe|1 Comment

1/2 pound fresh or frozen scallops
12 fresh or frozen large shrimp, peeled and deveined (about 1/2 pound total)
1 teaspoon finely shredded orange peel
1/2 cup orange juice
2 tablespoons soy sauce
1 1/2 teaspoon grated gingerroot
1 clove garlic, minced
1/8 to 1/4 teaspoon ground red pepper
12 fresh or frozen pea pods
1 medium orange, cut into 8 wedges
Halve any large scallops. Place scallops and shrimp in a plastic bag set in a deep bowl. For marinade, combine orange
peel, orange juice, soy sauce, gingerroot, garlic, and red pepper. Pour over seafood. Seal bag. Marinate in the
refrigerator for 30 minutes. Drain, reserving marinade.
If using fresh pea pods, cook in boiling water about 2 minutes; drain. Or, thaw and drain frozen pea pods.
Wrap one pea pod around each shrimp. Thread pea pods and shrimp onto four 10- to 12-inch skewers alternately
with scallops and orange wedges.
Grill kabobs on an uncovered grill directly over medium-hot coals for 5 minutes. Turn and brush with marinade. Grill
5 to 7 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with marinade.
Broiling directions: Place kabobs on the unheated rack of a broiler pan. Broil 4 inches from the heat for 4 minutes.
Turn and broil 4 to 6 minutes more or till shrimp turn pink and scallops are opaque. Brush occasionally with
Serves 4.
Calories: 133/serving
Preparation Time: 10 min.
Marinating Time: 30 min.
Cooking Time: 10min.
22g protein
7g carbohydrate
1g fat
105mg cholesterol
305mg sodium
380mg potassium

7 03, 2013

Chicken Fajitas

March 7th, 2013|Nutrition, Recipe|Comments Off on Chicken Fajitas

8 6-inch flour tortillas
Nonstick spray coating
1 small onion, sliced and separated into rings
2 cloves garlic, minced
1 medium sweet red or green pepper, cut into bite-size strips
1 tablespoon cooking oil
8 ounces boned skinless chicken breast halves, cut into bite-size strips
1/3 cup salsa
2 cups shredded lettuce
1/4 cup plain low-fat yogurt or low-fat sour cream
1 green onion, thinly sliced
Wrap tortillas in foil. Place in a 300 degrees oven for 10 to 12 minutes or till heated through.
Meanwhile, spray a large skillet with nonstick spray coating. Add onion and garlic; stir-fry for 2 minutes.
Add red pepper; stir-fry for 1 to 2 minutes more or till vegetables are crisp-tender. Remove from
skillet. Add oil to skillet. Add chicken; stir-fry 3 to 5 minutes or till chicken is tender and no longer
pink. Return vegetables to skillet. Add salsa. Cook and stir till heated through.
To serve, divide chicken mixture evenly among tortillas. Top with shredded lettuce. Dollop with yogurt
and sprinkle with green onion. Roll up tortillas.
Makes 4 servings.
Calories: 297/serving
Preparation Time: 10 min.
Cooking Time: 10 min.
24g protein
33g carbohydrate
7g fat
55mg cholesterol
197mg sodium
373mg potassium

7 03, 2013

Sweet Pepper Chicken Stir-Fry

March 7th, 2013|Nutrition, Recipe|4 Comments

1 8 ounces boned skinless chicken breast halves
3 tablespoons soy sauce
1 tablespoon dry sherry
Nonstick spray coating
1 medium onion, cut into wedges
2 medium green or sweet red peppers, thinly sliced
1 1/2 cups sliced fresh mushrooms
1 tablespoon cooking oil
1 teaspoon grated gingerroot
1 8-ounce can bamboo shoots, drained
1/4 cup chicken broth
1 teaspoon cornstarch
Cut chicken into 1/2-inch pieces. Place in a bowl; stir in soy sauce and sherry. Let stand for 30 minutes. Spray a
cold wok or large skillet with nonstick spray coating; preheat over medium-high heat. Add onion; stir-fry 2 minutes.
Add peppers; stir-fry 1 minute. Add mushrooms; stir-fry about 1 minute more or till vegetables are crisptender.
Remove vegetables from wok or skillet; set aside.
Drain chicken, reserving the marinade. Add oil to wok. Add gingerroot; stir-fry 15 seconds. Add half the chicken; stirfry
3 to 4 minutes or till no longer pink. Remove. Stir-fry remaining chicken for 3 to 4 minutes or till no longer
pink. Return all chicken, vegetables, and bamboo shoots to wok; push from center of wok.
Stir broth, cornstarch, and 1/4 teaspoon pepper into reserved marinade; add to wok. Cook and stir till slightly thickened;
toss gently to coat chicken mixture.  Serve mixture while hot.
Serves 4.
Calories: 204/serving
Preparation Time: 10 min.
Marinating Time: 30 min.
Cooking Time: 15 min.
30g protein
8g carbohydrate
6g fat
73 mg cholesterol
613 mg sodium
621 mg potassium
-Low Fat -Low Cholesterol

7 03, 2013

Orange Beef Stir-Fry

March 7th, 2013|Nutrition, Recipe|Comments Off on Orange Beef Stir-Fry

1/4 pound beef top round steak Orange Sauce
Nonstick spray coating*
4 green onions, bias-sliced into I -inch pieces
1 clove garlic, minced
1 tablespoon cooking oil (optional)
6 cups tom fresh spinach
1/2 8-ounce can (1/3 cup) sliced water chestnuts, drained
2 cups hot cooked rice
Partially freeze meat. Then, thinly slice meat across the grain into bite-size strips.
Prepare Orange Sauce; set aside.
Spray a wok or 12-incb skillet with nonstick spray coating. Heat over medium-high beat. Stir-fry onions
and garlic for 1 minute; remove from wok. If necessary, add 1 tablespoon oil. Stir fry meat for 2 to 3 minutes
or till done. Push meat away from center of wok.
Stir Orange Sauce and pour into the center of wok. Cook and stir till thickened and bubbly. Stir in spinach,
water chestnuts, and onion mixture. Cover and cook for 1 minute. Serve over rice.
Orange Sauce: In a small bowl stir together I tablespoon cornstarch, I teaspoon sugar, and I teaspoon
instant beef bouillon granules. Stir in I teaspoon finely shredded orange peel, 1/2 cup orange juice, and I
tablespoon soy sauce.
Makes 4 servings.
Calories: 294/serving
*Note: You may need to cook the beef in the oil to keep it from sticking to the wok. If you do, add 25 calories
to the calorie count of each serving.
Preparation Time: 30 min.
Cooking Time: 6 min.
20g protein
37g carbohydrate
7g fat
46mg cholesterol
428mg sodium
648mg potassium

7 03, 2013

Curried Chicken and Rice

March 7th, 2013|Nutrition, Recipe|Comments Off on Curried Chicken and Rice

1 cup water
1 8-ounce can stewed tomatoes
1/4 cup quick-cooking brown rice
1/4 cup snipped dried apricots
1/4 cup raisins
1 tablespoon lemon juice
2 teaspoons curry powder
1 teaspoon instant chicken bouillon granules
1/2 teaspoon cinnamon
1/4 teaspoon salt
2 cloves garlic, minced
1 bay leaf
1/4 pound boneless chicken or turkey, cut
into I -inch pieces
In a medium saucepan stir together water, undrained tomatoes, rice, apricots, raisins, lemon juice, curry
powder, bouillon granules, cinnamon, salt, garlic, and bay leaf. Heat to boiling. Stir in chicken or turkey.
Pour the hot chicken mixture into a 11/2-quart casserole. Bake, covered, in a 350 degrees oven about 45
minutes or till rice is tender and chicken is no longer pink, stirring occasionally. Remove bay leaf.
Makes 5 servings.
Calories: 178/serving
Preparation Time: 15 min.
Cooking Time: 45 min.
15g protein
25g carbohydrate
3g fat
36mg cholesterol
445mg sodium
395mg potassium
-Low Fat -Low Cholesterol
Curried Chicken and Rice
Copyright 1997 – 2006 Lifestyles Technologies, Inc. All rights reserved.
Recipe—Main 05

7 03, 2013

Yummy Omelet Squares

March 7th, 2013|Nutrition, Recipe|Comments Off on Yummy Omelet Squares

Nonstick spray coating
6 egg yolks
1/2 teaspoon onion powder
1/4 teaspoon salt
1/8 teaspoon pepper
6 egg whites
I 14 1/2-ounce can stewed tomatoes, cut up
1/2 medium zucchini, quartered lengthwise and sliced
(1/2 CUP)
1/4 teaspoon pepper
Spray an 8x8x2-inch baking dish with nonstick spray coating; set aside. For omelet, beat egg yolks, onion
powder, salt, and 1/8 teaspoon pepper about 4 minutes or till thick and lemon colored; set aside. Beat
egg whites till soft peaks form (tips fold over); fold into egg yolks.
Spread egg mixture evenly into prepared dish. Bake in a 350 degrees oven for 22 to 25 minutes or till a
knife inserted near the center comes out clean.
Meanwhile, for sauce combine undrained tomatoes, zucchini, and 1/4 teaspoon pepper. Bring to boiling;
reduce heat. Cover and simmer about 5 minutes or till zucchini is tender. Simmer, uncovered, for I0 to 12
minutes more or to desired consistency. To serve, cut omelet into quarters; top with sauce.
Makes 4 servings.
Calories: 169/serving
Preparation Time: 13 min.
Cooking Time: 22 min.
10g protein
7g carbohydrate
9g fat
411 mg cholesterol
395mg sodium
392mg potassium
Yummy Omelet Squares
Copyright 1997 – 2006 Lifestyles Technologies, Inc. All rights reserved.

7 03, 2013

Mexican Egg Cups

March 7th, 2013|Nutrition, Recipe|3 Comments

4 6-inch flour tortillas
4 slices Canadian-style bacon, diced (4 ounces)
1 7 1/2-ounce can whole tomatoes, cut up
1/2 cup chopped onion
1/4 cup diced green chili peppers, drained
1 clove garlic, minced
1/8 teaspoon salt
4 eggs
1/4 cup shredded cheddar cheese (I ounce)
Brush one side of each tortilla with water to soften. Press each tortilla, brushed side up, into a 10-ounce
custard cup or individual casserole. Bake in a 400 degrees oven for 5 to 7 minutes or till crisp. Sprinkle
bacon in tortilla cups.
Meanwhile, for sauce, in a medium skillet combine undrained tomatoes, onion, green chili peppers, garlic,
and salt. Bring to boiling; reduce heat. Cover and simmer 5 minutes.
Break one egg into a saucer or custard cup, then pour into simmering sauce. Repeat with remaining
eggs. Cover and simmer about 5 minutes more or till eggs are just set.
Spoon some of the sauce and one egg into each tortilla cup. Sprinkle with cheese. Let stand 1 to 2 minutes
or till cheese begins to melt.
Makes 4 servings.
Calories: 242/serving
Preparation Time: 25 min.
17g protein
19g carbohydrate
11g fat
299mg cholesterol
843mg sodium
338mg potassium

6 03, 2013

Rock the Vote!

March 6th, 2013|Uncategorized|Comments Off on Rock the Vote!

For three consecutive years, we have been voted the Best Gym/Personal Training in St. Louis on the Ladue News Platinum List! This honor has inspired us to be even better!

Help us keep our title by voting here: LADUE NEWS PLATINUM LIST 2013 
We are passionate about making a difference in our clients lives. Through fitness, nutrition, massage, Pilates or physical therapy.
We are the best in large part to YOU! Your trust, loyalty and support allows us to continue offer you more.
We’re proud of our progress and new additions since first being voted the best…

Elite Personal Training ~ Hybrid Athlete ~ NF Endurance Team ~ NutriFormance Pilates ~ TPI Golf Performance Training ~ New Cardio Equipment ~ Online Class Sign Up ~ New Website ~ Hybrid TRX ~ Flat Screen TVs ~ Plyo Floor ~ New Carpet/Paint ~ Facebook ~ Twitter ~ YouTube ~ Monthly Newsletter ~ In House Certification/Continuing Education (TRX, Kettlebell, Gray  Institute – Functional Hip and Knee)

AND COMING SOON…New Indoor Cycling Bikes and updated locker rooms!

4 03, 2013

5 quick meals

March 4th, 2013|Nutrition, Recipe|Comments Off on 5 quick meals

In order to celebrate your health and National Nutrition Month it will be easier if you have quick, healthy meals.

Here are 5 of my favorite quick, easily prepped and stocked meals

1. Smoothie with plain Greek yogurt, frozen fruit, natural nut butter and low fat  or non fat milk. Blend, pour in cup and enjoy running out of the door for breakfast.

2. 1.5 minute egg sandwich: 1 whole grain English muffin toasted. 1 egg scrambled in microwave safe bowl (cooking spray or coated with olive/canola oil) cook 1-1.5 minutes in microwave.  (Start with 1 minute). Hummus and spinach.  You could also add a slice of low sodium deli meat or 1oz natural cheese.  The ease of this is in that while the toaster is working so is the microwave and you just slide the egg out of the bowl onto your toasted English muffin.

3. Whole wheat tortilla with black beans, fresh spinach leaves, shredded cheese and salsa. Served cold or warmed.

4. Whole wheat tortilla pizza. Whole wheat tortilla, spread with marinara sauce, top with mozzarella/goat cheese, spinach.  Add leftover sliced chicken breast.  Heat in oven at 350 for 8-10 minutes.

5. Tuna melt. 1 can in water 3oz tuna, 1T plain Greek yogurt, mustard and relish to taste and texture preference. Mix together.  Toast whole grain bread or pita pocket.  Add spinach leaves.

Of course all of these dishes need more vegetables and fruits but these are some quick on the run options.

4 03, 2013

National Nutrition Month

March 4th, 2013|Nutrition|Comments Off on National Nutrition Month

March is National Nutrition Month®, a yearly event which calls attention to the importance of making informed food choices and developing sound eating and physical activity habits.

Our theme this year is “Eat Right, Your Way, Every Day,” which encourages personalized healthy eating styles and recognizes that food preferences, lifestyle, cultural and ethnic traditions and health concerns all impact individual food choices.

Registered dietitians play a critical role in helping people eat right, their way, every day. The expertise, training and credentials that back a registered dietitian make them the experts in developing a personalized nutrition plan just for you or your family. When your family sees an RD, the last thing they’ll get is one-size-fits-all diet advice. After learning about you or your family’s health history, favorite foods, eating and exercise habits, an RD will help set goals and prioritize, putting you and your family on the path to lowering weight, eating healthfully and reducing the risk of chronic diseases.

For more information on how to celebrate National Nutrition Month, consult a registered dietitian in your area and visit our National Nutrition Month section at


There are many different ways to “Eat Right, Your Way, Every Day” and celebrate a healthier lifestyle through proper nutrition. Here are just a few recommendations:

Make Half Your Plate Fruits and Veggies

Eating a variety of fruits and vegetables can give you the energy, fiber, vitamins and minerals needed to sustain a healthy lifestyle. Remember to incorporate a variety of color such as red, orange, green, and purple as well.

Go for Whole Grains

When eating breads, cereals, pastas, crackers, and rice try to make at least half of what you’re consuming WHOLE grains. To be sure check the ingredients list to make sure the word “whole” is included.

Stick to Low-Fat or No-Fat Dairy

Fat-free and low-fat milk contain the same amount of calcium and other essential nutrients as whole milk, but with FAR fewer calories and fat. If You are lactose intolerant, you can try lactose-free milk or a calcium-fortified soy beverage instead.

Vary Your Protein

Seafood, nuts and beans, as well as lean meat, poultry and eggs are all excellent protein sources. Be sure to vary the ways you get your protein by switching it up within these categories. Be sure and try to have a seafood protein twice a week for additional heart-health benefits provided by omega-3s.

Cut Back on the Added Sodium, Sugar, and Fat

Compare foods and choose those with lower numbers for sodium, sugar, and fat. Find healthier alternatives to adding flavor to your food such as seasoning your foods with herbs and spices instead of salt. Switch from solid fats to healthy oils like olive and canola oil. Replace sugary drinks with water and choose fruit for dessert.

Control Your Portions

Always be aware when your eating a meal or snack. Avoid mindless munching that often leads to overeating and unnecessary calorie consumption. Focus on your meals and STOP eating when you are satisfied. Use smaller plates, bowls, and glasses as an added measure.

The Academy of Nutrition and Dietetics. National Nutrition Month