It breaks my heart when I see people without a real background in nutrition making meal plans for people to lose weight. I can't tell you how often I see people create a meal plan based on a 1200 calorie cookie-cutter diet that they give to everyone, rather than tailoring it to a person's body and specific needs. Your body requires a certain amount of calories just to function...as if you were laying in bed all day doing nothing. This is your Basal Metabolic Rate. It is not recommended to eat less than this, as it can cause muscle loss and eventually even damage to your metabolism. There aren't many people out there who need to lose weight and have a BMR of 1200 calories, so a 1200 calorie diet is unnecessary. In addition to your BMR, you must factor in the calories you expend walking around doing your daily activities. Calorie needs are different for everyone. There is not a "one size fits all" meal plan because everyone's bodies are different. In addition to calorie needs, there are so many other factors that go into making a meal plan for a person. Special diets are becoming more and more common, whether it's because of a food intolerance or a choice not to eat particular foods (referring to vegans, vegetarians, Paleo, etc.). You can't just hand someone a generic list of foods to choose from and tell them to use it to create 5-6 small meals per day. Telling them to avoid carbs like bread and fruit isn't right either. Carbohydrates provide your body with energy, and if you limit your intake you will feel tired and sluggish. There are certainly better choices when it comes to carbs, such as choosing whole grain breads and pastas, fruit, and veggies, all of which contain fiber and will help you feel fuller. But to strictly limit your carbohydrate intake will not help you reach your weight goal in a healthy way.
I could go on for a while about all of the myths regarding nutrition and losing weight, but you get the idea. As a grad student obtaining my Master's degree in nutrition, it's frustrating to see people without the proper background giving people nutrition advice that could be potentially harmful in the long-run. If you want to lose weight, seek out professional help, or at least do your own research from reputable sources. As much as it hurts to see people out there that are misinforming others, it sure is motivating me to finish grad school and get my RD so I can help people achieve their goals the right way.
Wednesday, April 23, 2014
Tuesday, April 22, 2014
Raw Chocolate Coconut Almond Butter Cups
My first time making a raw dessert was a success! These came out so good, I probably could have eaten the entire batch in one sitting. I pretty much winged it (wung it?) when it came to measurements (so you may need to make some adjustments here and there), so I was surprised that they came together perfectly. The best part about these is they're full of nutrients! The different nuts, cacao powder, and dates almost make it like a granola bar, but much healthier (and tastier) than what you find at the grocery store.
I used raw almond butter for one batch, but for another batch I used Cookie Dough Cracked Nut Butter, a paleo-friendly nut butter spread made with all-natural ingredients (raw pecans, almonds, unsweetened coconut flakes, coconut oil, spices, etc) and they tasted amazing as well! Just wanted to share this because this is one of my favorite nut butters that I highly recommend trying!
Ingredients for base:
-1/2 cup cashew meal*
-1/4 cup almond flour*
-2 tbs unsweetened coconut flakes
-3 pitted dates
-1 tbs agave (or honey/maple syrup)
-1 tbs unsweetened cacao powder (or cocoa powder)
-pinch of sea salt
Ingredients for top:
-1/2 cup almond flour*
-1/4 cup oat flour*
-3 tbs raw almond butter (or other nut butter)
-1.5-2 tbs coconut oil, melted
-1.5 tbs agave (or honey/maple syrup)
-1/2 tsp vanilla
-1/2 tsp cinammon
-pinch of sea salt
*If you don't have almond flour, cashew meal, or oat flour, you can just process almonds, cashews, or rolled oats in a food processor until they become a flour.
Directions for the base: Combine all ingredients in a food processor and pulse until it becomes slightly sticky. You may need to stop and scrape down the sides a few times. Press into a mini muffin or regular muffin pan so each is filled about half way. Place in the fridge while you make the top.
Directions for the top: Combine all ingredients in a bowl and mix well. It should become like a sticky dough. Start with 1.5 of melted coconut oil, and if it's too dry add another 1/2 tbs. Press the dough on top of each of the bases so it is distributed evenly. Then put back in the fridge for 30-45 minutes or until they are firm. Pop them out of the muffin pan and enjoy!
I used raw almond butter for one batch, but for another batch I used Cookie Dough Cracked Nut Butter, a paleo-friendly nut butter spread made with all-natural ingredients (raw pecans, almonds, unsweetened coconut flakes, coconut oil, spices, etc) and they tasted amazing as well! Just wanted to share this because this is one of my favorite nut butters that I highly recommend trying!
Ingredients for base:
-1/2 cup cashew meal*
-1/4 cup almond flour*
-2 tbs unsweetened coconut flakes
-3 pitted dates
-1 tbs agave (or honey/maple syrup)
-1 tbs unsweetened cacao powder (or cocoa powder)
-pinch of sea salt
Ingredients for top:
-1/2 cup almond flour*
-1/4 cup oat flour*
-3 tbs raw almond butter (or other nut butter)
-1.5-2 tbs coconut oil, melted
-1.5 tbs agave (or honey/maple syrup)
-1/2 tsp vanilla
-1/2 tsp cinammon
-pinch of sea salt
*If you don't have almond flour, cashew meal, or oat flour, you can just process almonds, cashews, or rolled oats in a food processor until they become a flour.
Directions for the base: Combine all ingredients in a food processor and pulse until it becomes slightly sticky. You may need to stop and scrape down the sides a few times. Press into a mini muffin or regular muffin pan so each is filled about half way. Place in the fridge while you make the top.
Directions for the top: Combine all ingredients in a bowl and mix well. It should become like a sticky dough. Start with 1.5 of melted coconut oil, and if it's too dry add another 1/2 tbs. Press the dough on top of each of the bases so it is distributed evenly. Then put back in the fridge for 30-45 minutes or until they are firm. Pop them out of the muffin pan and enjoy!
Tuesday, April 15, 2014
Health Benefits of Tea and How to Make it Taste Awesome
I hated tea for the longest time. I thought it tasted so bitter, and I just couldn't drink it. Now I'm obsessed and I drink at least 2-3 cups a day. Just to give you an idea, this is only part of my supply:
As you can see, I'm pretty much a tea hoarder and I have all different kinds. They all have a variety of health benefits depending on the type of tea and the herbs they contain. Here are a few of my favorites along with some of their benefits:
1. Matcha Green Tea: Contains antioxidants, one specifically called epigallocatechin gallate (EGCg) which is the most widely recognized for its cancer fighting properties. Match Green Tea contains over 100 times more EGCg than any other tea on the market. Studies suggest this may also help boost your metabolism. This tea also contains L-Theanine, an amino acid that induces relaxation, and boosts levels of serotonin and dopamine which can help improve mood, memory, and concentration. Match Green Tea is a detoxifier and it can have positive effects on the immune system.
2. Ginger Root Tea: It can help relieve nausea and it also helps promote digestion and absorption of food. This tea is perfect for anyone like me who has digestive issues. It also can help prevent bloating after you've eaten too much. Ginger also has anti-inflammatory properties and can help reduce joint and muscle pain. It can also help improve blood flow.
3. Chai Tea: The black tea in chai tea is full of antioxidants. Chai tea also typically contains ginger, cardamom, cinnamon, clove, and black pepper. Cardamom aids in digestion and especially can help with bloating and gas. Cinnamon aids in digestion as well, and it may help balance blood sugar. Clove is thought to increase peristalsis and stomach acidity, which is necessary for optimal digestion. Black pepper enhances nutrient absorption, boosts your metabolism, helps promote elimination of excess fluids in the body, helps with digestion by increasing production of hydrochloric acid (a digestive enzyme), and can help fight bacteria in the stomach.
4. Chamomile Tea: Chamomile helps soothe your stomach and relieve gas and bloating. It can also help you calm your mind and relax. It has anti-inflammatory properties and it can help boost your immune system.
5. Sugar Cookie Sleigh Ride: Unfortunately this tea is only seasonal. Judging by the name it clearly tastes amazing, and it also contains milk thistle. Milk thistle is an herb that cleanses your liver and can help with the production of bile, which helps in the digestive process.
I pretty much drink every kind of tea, but those are my favorites! Now, for how to make your tea taste bomb. You can make your tea the traditional way by steeping a teabag in boiling water and then just drink it as it is. If you make a face at thought of drinking plain old tea steeped in water, keep reading-- there's another way! You've probably had or at least heard of a tea latte, which is made with steamed milk. For example, a chai tea latte. You can order this at coffee shops like Starbucks, or even make your own by buying a chai tea latte concentrate. However, these typically are high in sugar and in my opinion it kind of defeats the purpose of drinking tea. Plus I'm not a fan of drinking my calories. A tall (12 oz.) Starbucks Chai Tea Latte made with soy milk has 180 calories and 36g carbohydrates (32g sugar). With non-fat milk, it's 160 calories and 34 g of carbohydrates (32g sugar). The American Heart Association recommends women consume no more than 25g of added sugar per day, and men no more than 37.5g. (Side note: A small portion of the sugar content in these drinks is the naturally-occurring sugar in milk, but most definitely not 32g worth.) So instead of consuming almost a day's worth of sugar in one drink, here's a healthy alternative.
Ingredients:
-Tea of choice, either bag or powder
-1/2 cup unsweetened vanilla almond milk
-1/2 cup water
-Stevia to taste
Directions:
Boil the milk, and at the same time either boil the water or microwave it in a mug. I usually microwave the water for about 50 seconds-1 minute. Then steep your tea bag in the water (or mix in the powder, I use 1 tsp of matcha green tea powder for example). Pour the milk in with the water and tea after it boils (make sure you watch the milk because it will overflow if you leave it boiling on the burner too long). Let it steep according to the directions on the box, but usually I let it for about 10 minutes. If you used a powder you don't have to let it sit. Then mix in stevia to your liking (I use 1 packet and then I add vanilla creme stevia drops). And there you go! A healthy tea latte.
As you can see, I'm pretty much a tea hoarder and I have all different kinds. They all have a variety of health benefits depending on the type of tea and the herbs they contain. Here are a few of my favorites along with some of their benefits:
1. Matcha Green Tea: Contains antioxidants, one specifically called epigallocatechin gallate (EGCg) which is the most widely recognized for its cancer fighting properties. Match Green Tea contains over 100 times more EGCg than any other tea on the market. Studies suggest this may also help boost your metabolism. This tea also contains L-Theanine, an amino acid that induces relaxation, and boosts levels of serotonin and dopamine which can help improve mood, memory, and concentration. Match Green Tea is a detoxifier and it can have positive effects on the immune system.
2. Ginger Root Tea: It can help relieve nausea and it also helps promote digestion and absorption of food. This tea is perfect for anyone like me who has digestive issues. It also can help prevent bloating after you've eaten too much. Ginger also has anti-inflammatory properties and can help reduce joint and muscle pain. It can also help improve blood flow.
3. Chai Tea: The black tea in chai tea is full of antioxidants. Chai tea also typically contains ginger, cardamom, cinnamon, clove, and black pepper. Cardamom aids in digestion and especially can help with bloating and gas. Cinnamon aids in digestion as well, and it may help balance blood sugar. Clove is thought to increase peristalsis and stomach acidity, which is necessary for optimal digestion. Black pepper enhances nutrient absorption, boosts your metabolism, helps promote elimination of excess fluids in the body, helps with digestion by increasing production of hydrochloric acid (a digestive enzyme), and can help fight bacteria in the stomach.
4. Chamomile Tea: Chamomile helps soothe your stomach and relieve gas and bloating. It can also help you calm your mind and relax. It has anti-inflammatory properties and it can help boost your immune system.
5. Sugar Cookie Sleigh Ride: Unfortunately this tea is only seasonal. Judging by the name it clearly tastes amazing, and it also contains milk thistle. Milk thistle is an herb that cleanses your liver and can help with the production of bile, which helps in the digestive process.
I pretty much drink every kind of tea, but those are my favorites! Now, for how to make your tea taste bomb. You can make your tea the traditional way by steeping a teabag in boiling water and then just drink it as it is. If you make a face at thought of drinking plain old tea steeped in water, keep reading-- there's another way! You've probably had or at least heard of a tea latte, which is made with steamed milk. For example, a chai tea latte. You can order this at coffee shops like Starbucks, or even make your own by buying a chai tea latte concentrate. However, these typically are high in sugar and in my opinion it kind of defeats the purpose of drinking tea. Plus I'm not a fan of drinking my calories. A tall (12 oz.) Starbucks Chai Tea Latte made with soy milk has 180 calories and 36g carbohydrates (32g sugar). With non-fat milk, it's 160 calories and 34 g of carbohydrates (32g sugar). The American Heart Association recommends women consume no more than 25g of added sugar per day, and men no more than 37.5g. (Side note: A small portion of the sugar content in these drinks is the naturally-occurring sugar in milk, but most definitely not 32g worth.) So instead of consuming almost a day's worth of sugar in one drink, here's a healthy alternative.
Ingredients:
-Tea of choice, either bag or powder
-1/2 cup unsweetened vanilla almond milk
-1/2 cup water
-Stevia to taste
Directions:
Boil the milk, and at the same time either boil the water or microwave it in a mug. I usually microwave the water for about 50 seconds-1 minute. Then steep your tea bag in the water (or mix in the powder, I use 1 tsp of matcha green tea powder for example). Pour the milk in with the water and tea after it boils (make sure you watch the milk because it will overflow if you leave it boiling on the burner too long). Let it steep according to the directions on the box, but usually I let it for about 10 minutes. If you used a powder you don't have to let it sit. Then mix in stevia to your liking (I use 1 packet and then I add vanilla creme stevia drops). And there you go! A healthy tea latte.
Saturday, April 12, 2014
Breakfast-style Stuffed Pepper
I have an egg white omelette with my breakfast morning, and sometimes I have one for lunch or dinner too. I decided to do something different for a change and basically make my usual omelette but stuffed in a bell pepper. I'll share how I did it but you can use any veggies and spices you'd like, and as much as you'd like, so there isn't really any set measurements.
Ingredients:
1 bell pepper of any color
veggies of choice- I used spinach, zucchini, and mushrooms
seasonings of choice- I used Mrs. Dash garlic & herb
liquid egg whites
optional: cheese of choice
Directions: Preheat oven to 375. Cut the pepper in half length-wise (or you could also leave it whole and cut off the top) and remove all the seeds. Place on a baking sheet coated with non-stick spray and bake for 15 minutes. While that's baking, heat a pan coated with non-stick spray or olive oil. Chop your veggies, place in the pan with seasoning and sauté until they start to brown. Take out the peppers and place the veggies inside, and then pour liquid egg whites on top. I also put some shredded mozzarella-style almond cheese on top. Bake for another 20-25 minutes or until eggs are set.
Ingredients:
1 bell pepper of any color
veggies of choice- I used spinach, zucchini, and mushrooms
seasonings of choice- I used Mrs. Dash garlic & herb
liquid egg whites
optional: cheese of choice
Directions: Preheat oven to 375. Cut the pepper in half length-wise (or you could also leave it whole and cut off the top) and remove all the seeds. Place on a baking sheet coated with non-stick spray and bake for 15 minutes. While that's baking, heat a pan coated with non-stick spray or olive oil. Chop your veggies, place in the pan with seasoning and sauté until they start to brown. Take out the peppers and place the veggies inside, and then pour liquid egg whites on top. I also put some shredded mozzarella-style almond cheese on top. Bake for another 20-25 minutes or until eggs are set.
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