A New Year, Something for Everyone

A New Year, Something for Everyone:

“It’s especially hard to be healthy this time of year.”  So true, but what time of year is really easy to be healthy.  Each season has it’s traditions, holidays, birthdays, and excuses.  What I’m interested in are the reasons people want to lose weight, what their goals are, how we can figure out how to fit in the hard work, the fun, and then the ultimate payoff.  Why wait for the new year to start?

Figure out your goals, do you want to be at your wedding weight, do you want to wear that little black dress for the party in January, do you want to get off your diabetes medications, have your clothes fit again, feel better? Is it to get over your mood swings, to have more energy?  Do you want to run and play with your kids, your grandkids, your best friend, or to dance again feeling confident and sexy?

We all have a reason to be healthy, that in itself can be the reason.  To be healthy is a great goal, and from there let’s figure out the right path for you.

1. Identify your goals and put in writing.
2. Pick your plan/diet (or 2 diets).
3. Stick to a diet that is less calories than you need to maintain your weight.
4. Exercise- yes, physical activity of any kind will improve your metabolism, relax you and make you feel energized, put you in a better emotional mood, and help you lose weight.
5. Watch your portion size and type of foods.  I don’t want to say any particular food is off limits, but how much you eat is under your control.  If you feel powerless with a certain food - then it’s time to walk away from it, at least for awhile, until you get control over your relationship with that food.

Suggestions:  Low fat, low carb, high protein, vegetarian, low calorie, vegan...  whatever diet fits your lifestyle and preferences can work (yes this is true).  The end of the day what matters is how many calories you consume and how many calories you burn off.

1. Eat your fruits and veggies.
2. Eat lean protein - chicken, fish, lean cuts of red meat no more than 1-2X/ week, beans, tofu, eggs, vegetable substitutes such as tempeh, low- fat or non- fat dairy products, and nuts.
3. No fried foods!
4. Eliminate processed foods, white flour, white sugar, and High Fructose Corn Syrup. People often blame "Sweets" for adding a lot of Carbohydrates to our diet, but Starches (Breads, Chips, Pretzels, etc.) are a prime offender as well.
5. Avoid high calorie beverages such as juice, alcohol, soda, sports drinks, energy drinks, coffee shop drinks, and vitamin waters.
6. Choose whole grains and whole foods such as sprouted wheat toast, quinoa, brown rice, beans, veggie burgers (home made or store bought), and soups made with beans/ grains/ veggies (see recipe below).
7. Drink lots of water, seltzer, unsweetened tea/ ice tea.
8. Watch your Sodium intake.. it hides in many prepared foods.

Weight Loss Class Starting in January - 6 weeks to Reach Your Goals - Start the Year off Right!

Winter Vegetable Ragout With White Beans

1 1/2# butternut squash, peeled and cut into 3/4-inch cubes

2 T olive oil

1 1/2 T minced garlic

3/4 t salt

1/2 t freshly ground black pepper

1 large yellow onion, chopped

1 fennel bulb, halved, cored, and cut into 1-inch pieces

1 red pepper, cut into 1/2-inch pieces

1 t ground fennel seeds

1/3 c white wine

1 15-ounce can Italian butter beans (or another white bean), rinsed and drained

1 c low-sodium vegetable broth

1/3 c sliced sun-dried tomatoes

8 leaves rainbow chard, stems removed, cut crosswise into thick ribbons

1 c rainbow chard stems, sliced on the bias into 3/4-inch pieces

1 T chopped fresh oregano

1 T chopped fresh thyme

1 T chopped fresh sage

1. Preheat over to 400 F.  Combine squash, 1 T olive oil, 1/2 T garlic and 1/4 t each salt and pepper in a large baking dish, toss to coat, then roast for about 20 minutes or until tender.
2. Meanwhile, heat remaining oil in a large skillet over medium.  Add the onion and 1/4 t each salt and pepper.  Sauté for 3 minutes or until onions are soft.  Mix in remaining garlic and cook for 1 minute.  Stir in fennel, red pepper, fennel seeds, and remaining salt.  Cook for 5 minutes.
3. Pour in wine and cook for 3 minutes or until pan is nearly dry.  Add beans and vegetable broth; reduce heat to medium-low.  Simmer for 15 minutes or until beans begin to break down and sauce thickens.
4. Add the cooked squash, sun-dried tomatoes, chard leaves, and chard stems.  Cook for 10 minutes, adding water as needed to keep ragout saucy.
5. Stir in oregano, thyme, and sage just before serving.  Season with additional salt and pepper to taste, if needed.

Serves 6, Serving Size 1 cup, 200 calories, 5 g fat, 36 g carbs, 7 g protein, 9 g fiber, 168  mg calcium, 4 mg iron, 760 mg sodium.  From Shape.com, January 2012.

Carena Lowenthal, MS, RD, CDN  (917) 882-5033 carena@carenalowenthal.com

www.carenalowenthal.com

Call today for a free consultation and to set up your first appointment.

Weight loss, Diabetes Management, Heart Health, 

Allergies/ Intolerances, Adults and Children

Thanksgiving Tips

For the holidays, this is the start of it all, so let's start off on the right foot.  Chances are is you start strong, you will finish strong:

• Start small, it's not only what you are eating but how much.  Take small servings and you can enjoy a taste of everything.  Fill up on turkey (lean protein) and vegetables (not drowned in butter/ oil/ or sauces).
• Turkey talk - go for white meat, no skin, and light or no gravy.  If you do dark meat, mix and match light and dark.  If you make your gravy, use a fat separator or refrigerate the pan juices, skim the fat off before making the gravy.
• Be sweet with sweet potatoes, they are high in vitamin A and C, potassium and fiber.  They can be a side dish or dessert.  Prepare by slicing in half, sprinkle with orange juice or crushed pineapple, cinnamon and then put them in the oven until done.
• Kick the cranberry sauce, that is if it's canned.  Fresh cranberries are packed with antioxidants and can be mashed with balsamic vinegar or apple juice concentrate, or fresh oranges chopped up.  Unfortunately the canned stuff is high in sugar and calories.
• Pick a pumpkin, low in fat, calories, and loaded with potassium, vitamin A and C, look for recipes for pumpkin pie, muffins or bread with evaporated fat-free milk, no sugar, silken tofu (not eggs), and maybe a graham cracker crust.  Try pumpkin soup.
• Stuffing with less bread, more veggies.  Use more onions, celery, vegetables or fruits such as dried cranberries or apples to make a lower calorie version, and whole wheat bread instead of white bread to make it healthier.
• Go fruity- Baked apples and poached pears for dessert, pass on the full fat pies, cheesecakes, and cookies/ brownies.
• Skip the fat, not the flavor - use low- fat buttermilk, low- sodium chicken stock, fat free milk or yogurt in place of cream or whole milk in dishes like mashed potatoes, whipped sweet potatoes, or butternut squash.
• Steam, Mash and herb your veggies, instead of fry, sauté or creaming them.
• Veg out - fall veggies are a great way to add variety to your meals, but not loads of calories,  and speaking of vegging out, relax with a cup of hot tea instead of wine or beer, go for a walk after dinner, and go to bed early.
• Take your time, holidays are about family and friends, its not a race to stuff your face.
• Don't skip meals, have a light breakfast and/or lunch so you are not starving when you sit down to dinner.
• Bring a healthy dish instead of a bottle of wine, a salad or a fruit salad instead of cake or cookies.
• Get moving- turkey trot, walk or jog, touch football, yoga, bike ride.
• Drink lots of water, it fills you up and speeds up your metabolism.

Enjoy, have fun, and be safe!

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

http://www.eatingwell365.blogspot.com

Type 2 Diabetes = The 3 P's

Type 2 Diabetes = the Punishment, the Planning, and the Promise:

The PUNISHMENT:  

In my almost 20 years as a Registered Dietitian, I have seen hundreds of patients with Type 2 diabetes and obesity, which we know from all the clinical research and experience, goes hand in hand.  Over time, overeating causes a strain on the pancreas to produce enough insulin to cover the excess glucose (or carbohydrates/ excess calories) a person takes in, or there is an insulin resistance, where the cells stop recognizing the insulin and glucose remains in the bloodstream instead of getting into the cells for use as energy or storage as fat.  The punishment in this case, is that hyperglycemia leads to other diseases, such as kidney disease, eye problems, heart disease, problems with circulation/ extremities, and for men, erectile dysfunction.

The PLANNING:

Having Diabetes requires a change in lifestyle, which many people find frustrating and challenging.  Change can be good though, especially for people who are overweight, stressed out, unhappy with things in their life, and willing and ready for change.  It often depends on how you view the change, especially when you weren’t expecting it.  If you take it like a slap on the face, then you might not be receptive to it.  There can be denial and resistance, you can hope it will just go away on it’s own.  Or you can take it like someone is showing you a new way of doing things, like opening a window that hasn’t been open in 20 years, then wow, it’s a great chance to make positive changes and let the sunlight in.

Planning does take time and work.  From planning how often you are going to eat, what you will have for breakfast, how many calories you are “allowed” and how you will space out your Carbohydrates, Proteins and Fats (the macronutrients), to more advanced planning like bringing snacks in your bag for the day, grocery shopping and prepping vegetables for the week on the weekends, looking at recipes for cooking, or menus in advance of eating out to see what options you will have available, this type of planning will make managing your diabetes easier in the long run.

The PROMISE:

Unfortunately I can’t make any specific promises like if you eat X you will lose Y pounds and not have diabetes anymore, but the research shows that for people who are overweight or obese and have Type 2 Diabetes, if they lose weight by watching their intake and engaging in physical activity, they can actually reverse or slow down the disease process.  And I’ve seen it happen, where people lose weight, eat better, and feel better, have more energy, and are able to go off medications or prevent the need for medications.

If you are in a place of deciding which road to take, no matter how far you have been traveling, I encourage you to take the path of least resistance, the one your body desires.  Open the window and see some suggestions on how to begin letting the sun shine in.

• Start writing down what you eat each day.  You can do this on paper or online, using apps such as Go Meals, My Fitness Pal or Lose It!  Get a scale and measuring cups for accuracy, especially if you are just starting out at tracking your foods.  Get a calorie/ carb counter if you are doing this on paper, you will begin to see how many calories your favorite foods contain, and better options.
• Figure out your calorie needs.  There are several tools to do this 1) the online apps have ones built so that will be easy, 2) if you are going the paper route then use the Mifflin RMR formula (also need to go online to do this just once), and 3) for last resort multiply your weight by 10 and then add your weight.  This will be what you need per day so subtract from that 500 calories to lose about a pound per week or 1000 calories if you want to lose 2 pounds per week.  If you are 250 pounds multiply by 10 = 2500 +250 = 2750 calories - 500 for a pound a week weight loss = 2250 calories. Don’t go below 1200 calories/ day for women and 1600 calories/ day for men.
• Figure out your meal plans for 3-6 meals/ day.  How can you do it with 1500 calories/ day (for example)?  300 Breakfast/ 400 Lunch/ 500 Dinner and 300 for snacks.  See what works best for you and your schedule, just don’t skip meals as this slows down your metabolism.
• Plan out your grocery lists and your meals.  If you have time on the weekend to shop and make a few meals for the week, it will help you stay on your plan.  If you eat out most meals, it will make sense to see what restaurants offer healthy choices.
• Food choices that fit best:  lean meats and poultry, fish, low fat or non fat dairy, vegetables, fruits, whole grains (quinoa, slow cooked oats, barley, bulgar, sprouted wheat bread, low carb tortillas), good fats (olive oil, canola oil, nuts, seeds, avocado).  Add seasonings like onions, garlic, lemon juice, pepper, basil, oregano, cumin, dill, cinnamon, other no salt/ no calories seasonings.  Drink lots of water and other no or low calorie beverages.
• Foods to avoid:  processed foods (cakes, cookies, crackers, ice cream), salty snacks (chips, pretzels, salted/ roasted nuts), fried food, fast foods, white sugar, white flour, salt and trans fats.
• Plan to do physical activity for 30 minutes/ 5 days a week.  If you are just starting out, make sure you have medical clearance, and you may need to start with 10 minutes.  The point is to start.  And then add on as you can.
• Get help and support.  Ask your friends and family for support.  Join an online support group.  Go to classes at your nearby office, clinic, hospital or university.  There are tons of resources available, go to the public library and read (recipes, weight loss, health, diabetes).  Call me to set up an appointment - you wouldn’t write up your own will, perform your own surgery, fix your own car engine, do your own taxes, design your own home, or fight your own battle in court - so why not hire an expert like me when it comes to your health, your diabetes, and your weight loss.
• Celebrate milestones.  If you follow your plan for a week congratulate yourself, if you follow for a month, celebrate.  Just don’t use food as a reward, try new rewards, like treating yourself to a massage, a yoga class, a ballroom dancing class, new shoes.

For more information, questions, or to shout out a victory:

Email: carena@carenalowenthal.com

I want to recognize you for your efforts and help you encourage others!

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

http://www.eatingwell365.blogspot.com

Fun Fall Foods and Seasonal Recipes

Fall Foods and Great Recipes:

The leaves are changing colors, the days are getting shorter and cooler, and the kids are picking out their Halloween costumes and carving pumpkins.  What does this time of year mean to you?

I’ve had a fabulous time apple picking with my family, making apple pie and vegetarian chili, and going to my friend’s farm for her annual fall party.  On the way home we stopped at a farm stand upstate and picked up some veggies; among them: cauliflower, cabbage, kale, and broccoli.  Here is a list of some fall foods you can find at your local farmer’s market, and some of the amazing nutrients they provide.

Fall Foods:

squash - vitamin A and C

sweet potatoes - vitamin A, potassium, and fiber

apples - vitamin C and fiber

pumpkin - many vitamins and minerals, iron, manganese, niacin, potassium, vitamin A and C

mushrooms - vitamin C, iron, potassium, zinc, and protein

pears - vitamin C and fiber

figs - fiber, high calories

beets - fiber, iron, potassium, vitamin C

cauliflower - B6, potassium, vitamin C, fiber

cabbage - vitamin C, B6, potassium, magnesium, thiamin, fiber

carrots - vitamin A and C, B6, potassium, thiamin, fiber

winter citrus - vitamin C and fiber - mandarin oranges, tangerines, blood oranges, clementines

potatoes - vitamin C, B6, potassium, fiber (skin)

broccoli - vitamin A and C, B6, potassium, manganese, fiber

Apple Pie:

2 1/2 # apples (5-6 medium- large Gala, Fuji, Golden Delicious, most other are fine but don’t use Granny Smiths) peeled, cored and sliced 1/4 inch thick- measure 6 cups

3/4 c. sugar

2-3 T. all purpose flour

1 T. strained fresh lemon juice (optional)

1/2 t. ground cinnamon

1/8 t. salt

2 T. unsalted butter, cut into small pieces

2 pie crusts

Preheat oven to 425 F and position a rack in lower third of oven. Roll 1st pie crust into a 9 inch pie pan.  Combine the apples with flour, lemon juice, cinnamon and salt.  Let stand for 15 minutes, stirring several times so apples soften.  Pour into bottom crust and  gently level with back of spoon.  Dot with butter.  Brush the edge with cold water, top with 2nd crust, then seal the edge by crimping or fluting.  Cut steam vents in the top.  Bake for 30 minutes, then slip a baking sheet beneath it, reduce heat to 350 F, and bake until apples feel tender and juices begin to bubble, about 30-45 more minutes.  Cool on a rack for 3-4 hours to thicken properly.

This goes nicely warm and served with vanilla ice cream.

(Adapted from Joy of Cooking)

Vegetarian Chili:

1c. chopped peeled carrots

1 c. chopped red bell peppers

1 c. chopped green bell peppers

1 c. chopped onions

2 cloved minced garlic

1-2 fresh green chili peppers, 1 T. ground ancho chili pepper, 1 T. ground cumin

1 can of black beans, 1 can of red kidney beans and 1 can of chick peas, all rinsed and drained

1 28 oz can of plum tomatoes with the juice

1 c. tomato juice

2 T. olive oil

Heat oil over medium heat in large saucepan; add carrots, bell peppers, onions and garlic.  Cook, stirring, until onions are golden, 12-15 minutes.  Add chili peppers and spices and cook 2 more minutes.  Add beans, tomatoes, juice and salt to taste.  Bring to a boil, then reduce heat to medium-low and simmer, uncovered, adding more tomato juice or water as needed, for about 45 minutes.

This goes nicely on top of a bed of steamed kale instead of rice.

(Adapted from Joy of Cooking)

Warm Cabbage Salad:

4 c. red cabbage, shredded with food processor
3/4 t. caraway seeds
1 T. olive oil
1 medium apple, finely sliced
1/2 t. salt and pepper
1/2 t. dijon mustard
1 T. red wine vinegar
1 shallot, finely minced
2 T. walnuts, chopped and lightly toasted

Heat oil in large saucepan over medium heat.  Add cabbage, caraway seeds and salt.  Cook, covered, stirring occasionally, until tender, 8-10 minutes.  Remove from heat and add other ingredients except the walnuts.  Serve sprinkled with toasted walnuts.
This is a nice side dish to an omelette for brunch instead of bread/ toast or muffin.
(Adapted from EatingWell.com)

Enjoy and Have a Great Healthy Week

Carena Lowenthal, MS, RD, CDN

(917) 882-5033

www.carenalowenthal.com

carena@carenalowenthal.com

http://www.eatingwell365.blogspot.com

THE TOP 5 REASONS PEOPLE SNACK AT NIGHT

THE TOP 5 REASONS PEOPLE SNACK AT NIGHT:

1. They didn’t eat enough all day because of lack of time, they “forgot”, they didn’t have access to food, etc. and then at night they are “starving”.
2. Their minds are in the habit of night time snacking and it’s a hard habit to break.  People can be conditioned to sitting in front of the TV/ computer/ with a book/ etc. with a snack.  Often this type of eating is completely mindless eating.  People will open a bag of chips or cookies, sit down and realize later they finished the bag.  They don’t know how they could possibly have finished it, there is often guilt associated, and sometimes denial.  They think, “Let me throw away the bag, hide the remains, or replace the item the next day hoping no one notices”.
3. Their body gets used to having snacks at night, and the body craves what it is used to at a certain time.  Things that are high in sugar, salt and fat are usually the biggest culprits; like ice cream, cheese, crackers, chips and chips, or how about Chinese food, pizza, and fast foods/ fried foods.  The body is craving food, or a certain food, just like “Pavlov’s Dog”.  The body wants what it thinks is coming.
4. They are tired.  When you are tired you get hungry, and because sugar acts as a quick source of energy, being tired can make you crave sugar.  So people go get a snack and feel like they have the extra energy to finish their project, their book, make the extra updates to their social media outlets.  What the body needs most is sleep, but people push the limits and burn the candle on both ends.  Lack of adequate sleep is actually linked to obesity and many diseases.
5. It’s so emotional!  It can be quite comforting to snack each night with a friend/ spouse/ or kids and people don’t want to break that commitment/ relationship or disappoint that other person.   It can be a reward system to the self, such as “I dieted all day so I deserve it”, “I am so stressed out so it’s OK if I eat this just this once”, or “I’ll just eat this now and start the diet tomorrow”.  Food can also be comforting if it helps you get ready for bed.  Remember “cookies and milk” from your childhood?  Or a glass of wine with some cheese and crackers.  These may be comforting, but also emotional if it reminds you of someone or a part of your life.

Avoiding the Night Time Snack Attack:

1. Plan ahead - eat 3 meals a day and plan for a healthy snack in the early evening to prevent the cravings.

2. Break bad habits - keep food in the kitchen, at the table, and at mealtimes.  Do not allow yourself to bring food into the TV room or office.  Just like the bedroom should be used only for sleeping (and a select few other things), the office should be used for working.  Break the sugar cycle by eliminating high sugar foods for 3 weeks.  By then you will have kicked the "addiction" and be eating a healthier diet.

3. If you do have a snack, plan in advance what it will be and how big it will be.  Something that takes longer to chew will have a longer acting effect in your belly and you will eat less.  Things that have fiber, protein, healthy fats will help stabilize your blood sugar throughout the night.  Think of fruits with low fat yogurt or cottage, veggies with natural peanut butter or hummus, 1 slice of whole wheat bread with almond butter and slices strawberries, a handful of raw cashews  with an orange.

4.  Go to sleep.  If you are really tired just turn off your mind, turn off the lights, and let your body rest and restore.  Try exercising or yoga during the day, this helps sleep.

5. Seal the meal.  After dinner have a small dessert or snack and then brush your teeth (and floss), have a cup of herbal tea ready, and don't have anything else.  You are done.  Congratulate yourself for a wonderful day and write down what you want to accomplish the following day.

WEIGHT LOSS CLASS STARTING IN OCTOBER - 4 FRIDAYS

TIME: NOON-1 PM

LOCATION: 280 MADISON AVENUE (39TH/40TH STREET)

REASON: TO LOSE WEIGHT IN A SMALL GROUP SETTING WITH OTHERS WANTING TO 

  ACHIEVE SIMILAR GOALS

OTHER BENEFITS:  WEEKLY WEIGH INS, INDIVIDUALIZED MEAL PLANS, MOTIVATION,

  INSPIRATION, BETTER HEALTH AND A LIFE LINE

COST: $40/ CLASS, PAYMENT DUE ON FIRST DAY OF CLASS

WITH: CARENA LOWENTHAL, MASTERS OF SCIENCE, REGISTERED DIETITIAN, 

  CERTIFIED DIETITIAN/ NUTRITIONIST

REGISTER TODAY - SPACE IS LIMITED - CARENA@CARENALOWENTHAL.COM 

  OR (917) 882-5033.

 

Vacation 101: How Not to Undue All Your Hard Work

Vacation 101:  How Not to Undue All Your Hard Work

This is it, the end of the summer.  It’s been a great summer for me and I hope you too.  For me this is also the last “Hoorah!” before the kids go back to school and I go back to work (Yes, technically I’m off for 2 weeks!!!)  The kids had a great time at their camps. I loved the sun, the runs outdoors (yes I’m still looking for more people to join me for the 10K on September 23 for Run 10, Feed 10), frequenting the green markets, and learning to make beets.  As I head into the next part of my vacation I’d like to share some tips, and wish you a great end of summer.  In the fall I will be offering a weight loss class in NYC.  Please let me know if you are interested, as space is limited.

1. Resist the Urge to Splurge

While on vacation, you know that by being away from your home, you are technically eating “out” at every meal for as many days as your vacation is long.   Don’t think that you can splurge on every meal, and still maintain your weight loss.  Eating “out” in most cases provides more calories, grams of fat, and sodium, and less fruits and vegetables than you may have had if you had prepared your own meals.  So choose lower fat, higher fiber foods, consider splitting an entree with your partner, or order 2 appetizers instead of an appetizer and a main course.

2. Ask for Your Food Your Way

Ask how foods are prepared.  Questions like “Is it fried?”  or “Can I get that broiled with no sauce/ or sauce on the side?”  will help identify ingredients and calories.  “Can I have a salad or steamed vegetables instead of the potatoes?”  “Do you have brown rice, whole wheat pasta?”  You get the idea.  If you don’t ask, you won’t know.  Restaurants are more interested in pleasing the customers now and understand the healthy requests.  Often items are even listed that highlight lower calorie, lower fat, “heart healthy” options.

3. Enjoy the Scenery/ Enjoy the People you are with/ and Enjoy the Food

Remember the reason why you are on vacation.  Is it to enjoy the beautiful beach, the city, the country, the mountains, to spend time with your family, or is it to eat?  Most often it’s some combination.  Sure you want to have enjoyable meals in new places with whoever you are on vacation with, but you did not go on vacation just to eat (unless of course you are in Italy, and your favorite thing ever is a good bowl of pasta).  Have small portions of your favorite food, practice moderation.  Skip the bread basket if you are having dessert, or skip dessert if you have a piece of bread.

4. Walking and other Physical Activity

I love a good walk, as I’m sure you do too.  If you are on a beach vacation, go for a walk on the beach, listening to waves crashing as you feel the water on your feet.  While on vacation recently in Paris, my husband and I walked several miles each day.  I brought a few pairs of sneakers and comfortable shoes and changed off as needed.  If you are somewhere that you can go for a bikeride, play a game of tennis, go for a swim (laps/ not drinking cocktails at the pool bar), then do so.  It will be fun and help offset all the extra foods and drinks you are likely to consume.

5. Choose Your Extra’s Carefully

Realistically, can you have that one extra treat a day?  Maybe you can sacrifice the french fries for the ice cream cone (single scoop), or maybe you can safely add a croissant with eggs and cheddar cheese for breakfast but then have a salad for lunch.  Limit your “extra” to one a day and you won’t feel deprived, you will feel like you made a wise choice.

6. Water 

While at home we know to drink 8 glasses of water a day, so why change this when we are away.  Too often we are surrounded by sodas, ice teas, lemonades, coffee, and alcoholic drinks, and then we forget to drink out water.  Bring a water bottle with you and keep filling it up when you can.  It will keep you hydrated, less hungry, and less likely to fill up on high calorie drinks.  Order seltzer instead of a drink or water with lemon or lime.  If you do drink alcohol, remember the limit of 1 drink for woman and 2 for men - tops.

7. Fill up with Fruits and Vegetables First

Make an effort to get at least five servings of fruits and vegetables a day, just like when you are home. It will make meals seem more filling and satisfying. It will provide enough fiber in your diet to help keep your intestines regular. And it will keep your levels of antioxidants and important vitamins high so you are less likely to get sick.  If you are having trouble finding fruits and vegetables on menus, stop by a local fruit stand or grocery store, and grab a few apples, peaches, cherries, berries, or string beans.  

8. Eat When You're Hungry and Don’t Overdue it

When you are on vacation the meal times may be more (or less) structured and you may have to be flexible to other’s schedules.  Try and listen to your stomach.  If you are at dinner but aren’t really hungry, then order light.  If you are starving for breakfast and everyone is still sleeping, see if you can find some fruit to munch on till everyone wakes up and is ready to eat.  And when you are full, then stop eating.  It doesn’t matter that there is still half a portion of your meal left if you are full.  It’s better to leave it on the plate than for it to sit in your stomach and then travel to your fat storage cells, your thighs, your butt, etc.

Have a great week, and let me know how vacation goes with comments on this blog!

Carena Lowenthal, MS, RD, CDN  917-882-5033 carena@carenalowenthal.com

www.carenalowenthal.com

Call today for a free consultation and to set up your first appointment.

Weight loss, Diabetes Medical Management, Heart Health, 

Allergies/ Intolerances, Adults and Children.

Fall Weight Loss Class Registration - Call or email, information above.


beet carpaccio

Candy Cane, golden, red and/or white beets 8 mixed,  in any combination
extra-virgin olive oil 2 Tbsp
fresh goat cheese 5 oz, crumbled (optional)
vinaigrette 1/2 cup (optional) your own or try this recipe (1 minced shallot, 1/2 c extra-virgin olive oil, 1/4 c Champagne or Prosecco, 1/4 c Champagne vinegar, sea salt and ground pepper, makes about 1 cup)
sea salt and ground pepper
fresh mint 1 Tbsp julienned
fresh tarragon 2 tsp coarsely chopped
fresh chervil 2 tsp leaves
serves 4-6

Preheat oven to 400 F.  
Trim off beet greens if still attached, leaving 1/2 inch of stems intact.  Place beets on top of a large piece of foil.  Drizzle with olive oil.  Gather up the edges of the foil and seal tightly closed.  Place foil packet on a rimmed baking sheet.  Roast until beets are tender when pierced with a knife, 30-45 minutes.  Remove from oven and unwrap beets.
When cool enough to handle, rub beets between paper towels to remove skin.  Cut and plate the beets, always cutting darker beets last to avoid staining lighter ones.  Once beets are cut and arranged, add goat cheese (if using).  Add vinaigrette (if using) and season to taste with salt and pepper.  Garnish with mint, tarragon, and chervil and serve at once.
Vary the Presentation
Stacks for individual servings: Slice beets 1/4 inch thick.  Stack 8 or 9 beet slices on each plate, and add cheese, vinaigrette, and garnishes.
Wedges for a party: Keeping stem intact, cut each beet into 6-8 wedges.  Arrange on a platter and drizzle with olive oil.  Serve with cocktail picks and salt.
Family- style platter: Slice beets 1/8 inch thick.  Arrange slices in an overlapping pattern on a platter.  Add vinaigrette and garnishes.
Cubes for starter salad: Cut beets into 1/2 inch dice and transfer to a bowl.  Add cheese, vinaigrette, and salt and pepper, and toss to combine.  Divide among plates or bowls and add garnishes.

(From Williams-Sonoma cooking for friends cookbook.)

Motivation

Motivation:

Weight loss is not easy.  (period)...  If it was easy then Weight Watchers and Jenny Craig would be out of business, Oprah would be a size 2, and obesity and diabetes would not be growing at alarming rates.  If we can acknowledge that it wont be easy then we can move into learning how to make it realistic and attainable.  There are more diets, meal plans, exercise clubs, books and resources than I would be able to review.  The bottom line is people need to take in less calories and use up more calories.  And stay motivated - but how?

1. Think of your end goal.  Is it fit into a beautiful dress or a tuxedo for an upcoming wedding or big birthday?  Is it to prevent your pre- diabetes from turing into full blown diabetes?  Is it to keep up with your kids and to serve as a good role model for them?  Is it to lose your pregnancy weight?  Will it help your confidence level and possibly help you find your true love, find a job, find happiness within yourself?  Write down your goal.
2. Think of what has worked for you in the past.  Was it a Jenny Craig or Weight Watchers program?  Was it an exercise class, a running group, tennis lessons, or a team you were on?  What did you do that made the difference - be specific and write this down.
3. What are the obstacles you now face that make it difficult to lose weight?  No time, can’t afford a gym membership or to work out with a trainer, no motivation?  List your obstacles.
4. Brainstorm on ways to overcome the obstacles.  For example - if you can’t afford a gym membership right now, you can start walking outside 3 times a week and watch an exercise video (free on TV or from the library) 2 times a week.
5. What will help motivate you?  Can you make a “biggest loser” contest at work, or with your neighbors and see who can lose the most percentage weight in 8 weeks?  How about making a walking plan with your best friend 3 times a week, before you go to work or at lunch time.  Reward yourself for your workouts but not with food, make it something fabulous.  Get your nails done each week after 3 days of running/ walking 3 miles.  Treat yourself to new music on your I pod, or better yet, try this app called Pandora to download all favorite types of songs and get pumped (for free).  Write down what you will use to help motivate you and check it off each week as the week goes on to make sure you are on track.
6. Monitor your foods with an on line application like My Fitness Pal or Go Meals.  It will calculate your foods so by the end of the day you know how many calories you have left to play with and stay within your calorie budget.
7. Speak to a professional - like me.  I love to help motivate people and teach them how to eat healthy, wholesome, feel good foods.  I can help make over your pantry, go grocery and green market shopping, share good recipes and cookbooks, and even cook together.  What would you want to ask a Registered Dietitian, mother of 2 kids, baker and sometimes chef.  It can be specific - like what do I eat to help my blood pressure, or how can I help my father with his diabetes.
8. Physical Activity.  I’m not an expert here but I know that aerobic activity where you get your heart rate up is good, and building muscle/ preventing muscle wasting is good for your heart, bones, and to aid in weight loss.
9. Stay motivated.  Take before and after pictures of yourself each month and see how your body is changing.  If you can measure your body fat %, do so.  See how your clothes fit and feel.  Are you able to fit into those jeans from 10 years ago (before kids), great!  And get rid of the old clothes that you no longer wish to wear or see again.  
10. Last step for motivation is to stay motivated.  This is when you take inventory of what you’ve done, how you did it, how you feel now vs. how you felt when you started, and are you still working toward a goal or is the goal now to maintain where you are.  It will take as much work to maintain the weight loss but will be just too easy to gain it.  Don’t fall into the trap of reaching goal and then slacking off.  

And as always, make it fun.  Life is a journey, not an endpoint.   “At least I’m enjoying the ride”.  Have a great week.

Carena Lowenthal, MS, RD, CDN  917-882-5033 carena@carenalowenthal.com

www.carenalowenthal.com

Call today for a free consultation and to set up your first appointment.

Weight loss, Diabetes Medical Management, Heart Health, 

Allergies/ Intolerances, Adults and Children

10 Tips to Lose 10 Pounds

10 Tips to Lose 10 Pounds:

Did you know that if you can cut out just 100 calories a day from your usual diet, you can lose 10 pounds in one year!  Then the reverse of this is true too, if you increase your intake by 100 calories a day, in a year you will gain 10 pounds.  When you break it down this way, it doesn’t seem so hard to lose 10 pounds right?  Well let’s take a look at some quick and easy ways to cut out those 100 calories/ day.

1. Limit the fat you use when cooking.  Opt for canola, olive or grapeseed oil instead of butter, but try using a spray bottle instead of pouring it on.  Saute vegetables in water or low sodium broth, or steam them with no added fats.  Use less oil than called for in a recipe, and if it’s a sweet recipe, like cake, bread or muffins, substitute unsweetened applesauce in it’s place (or at least for half of the amount).
2. Don’t drink all you calories in one place.  If you like ice tea, choose unsweetened ice tea.  If you like frapachino’s, choose ice coffee instead and add a non calorie sweetener.  Choose a diet soda or seltzer instead or regular soda or juice.  And have a light beer (12 oz) instead of a regular beer (16 oz).
3. Watch out for “Portion Distortion”.  Have you noticed that the size of almost everything has increased over the years.  From the sodas sold in fast food restaurants and convenience stores, to the size of a bagel or muffin, to a slice a pizza or a serving of pasta, it’s all bigger.  And what happens when you have more, you tend to eat more.  So split an entree with your friend and have a salad as an appetizer first.  Or take home half or your entree and save for the next day.  If you can have a bowl of cereal or oatmeal for breakfast, or an egg white omelet, you will avoid the trap of grabbing an oversized bagel, muffin or pastry.  In a pinch, grab a high protein bar or fruit/nut bar.
4. Get it “on the side”.  Whether it’s salad dressing, whip cream (no just skip this all together), cream cheese, or sauce, if you add it yourself you can be sure not to overdo it.  I remember getting salads drowning in salad dressing.  Now I always order it on the side and use sparingly.  I rarely use cream cheese anymore but I also remember ordering a bagel with cream cheese, and I know they put on enough cream cheese for 4 bagels, or for 4 people really.  If it’s a heavy sauce, ask for the food plain or steamed and a small amount of sauce or a lemon wedge on the side.
5. Brown Bag It - When you bring your own lunch, you can control the calories, fat and fiber in your meal.  It may also help with tight schedules so you can use your lunch break to go for a walk or take a yoga class, not spend an hour walking to a place, ordering and waiting to eat.  You may also save money this way.
6. Just say “NO”.  Don’t get pressured by your spouse, your mother in law, your grandkids to have the “half of what you are sharing”, “another small serving of pasta”, or the “rest of their ice cream cone”.  Be your own person, decide what you want to eat or not eat.
7. Fill up on veggies and fruits.  They are low calorie, high fiber nutrition powerhouses.   Instead of a bag of chips have a cup of steamed broccoli or carrot and celery sticks.  Instead of the chocolate cake, have a bowl of berries.  
8. Ask yourself if you are really hungry or are you just bored, tired, sad, happy?  Go for a walk while thinking about it, drink a tall glass of water,  and call a friend instead of eating.
9. Use lower fat/ or lower calorie substitutions when possible.  If you switch from 2% milk to non fat milk, regular yogurt to non fat yogurt, fried chicken to baked chicken, you will cut down significantly on calories over the course of the day.
10. Last of all - to save 100 calories or more a day, get active.  Physical Activity is one of the biggest predictors of weight loss and maintenance of weight loss.  Make it part of your every day and make it fun.

Have a great week!

Carena Lowenthal, MS, RD, CDN  

917-882-5033 

carena@carenalowenthal.com

www.carenalowenthal.com

Call today for a free consultation and to set up your first appointment.

Weight loss, Diabetes Medical Management, Heart Health, 

Allergies/ Intolerances, Adults and Children

Hidden Carbs

Hidden Carbs:  If you are trying to lose weight, or just trying to consume a balanced diet, most likely you have tried to monitor your carbohydrate intake.  We have all heard about and many of us have tried to eat a low carb, high protein diet.  We know people that have lost lots of weight doing this, but also know that it can be a short term solution to the weight loss process since it can be difficult to maintain long term.  So what is the optimal amount of carbs suggested?  The American Dietetic Association and the American Diabetes Association both recommend between 45-65 % of your calories from carbs.  This may seem like a lot to you, but for someone taking in 1500 calories a day, this comes out to about 170- 245 grams/ day.  So let’s take a quick look at some foods and see what’s in them, and if you are surprised by any of them.

The 2 numbers in bold are for calories and grams of carbohydrates.

1 teaspoon sugar - 15 calories, 4 grams of carbohydrates- using this as a reference so you can see how much sugar is in these following foods and drinks

Jamba Juice (Mega Mango, 22 oz) - 320, 80

Jamba Juice (Light, Berry Fulfilling, 16 oz) - 140, 29

SoBe Energize, Citrus Energy (20 oz) - 270, 67

Mott’s Apple Juice (8oz) -         120, 29

Minute Maid Orange Juice (8 oz) -         110, 27 

(15.2 oz bottle)                 210, 51

Nantucket Nectars Carrot Orange Mango (17.5 oz bottle) - 260, 60

Yogurt (Kirkland, lowfat 6 oz blueberry, peach, strawberry) - 180, 36

Frozen Yogurt (soft, non fat, 1/2 cup) - 100, 30

Ben and Jerry’s (Chocolate Chip Cookie Dough 1/2 cup) - 270, 33

White or Whole Wheat Bread (1 oz slice) -   70, 14

Bread Crumbs (1 oz plain or seasoned) -  110, 20

Large Cinnamon Roll -          660, 102

Large Cupcake -                  520, 67

Dunkin’ Donut (Chocolate Glazed Cake) - 280, 33

Jelly Beans (jelly belly, 35 beans) - 140, 37

Special K Cereal Bar -           90, 18

Nutri Grain Bars -         130, 24

Chocolate Chip Clif Bar -         240, 44

Coffee Shop Apple Danish -         450, 67

BBQ sauce (average 2 T./ 1 oz) - 40, 10

Ketchup (1 T.) -                  15, 4

1 c. cubed watermelon -          45, 11

1 c. cubed grapes -        105, 28

1 small banana -                  90, 23

1 medium apple-                  70, 17

Marinara Sauce (average 1/2 cup) -  90, 14

Talk about hidden carbs!  So what can you do to help optimize your carbohydrate intake as well as your calorie intake.

1. Make every calorie count.  Try not to drink your calories as they won’t fill you up this way.  Drink lots of water, unsweetened ice tea, club soda, or other no calorie drinks (try to limit the sugar substitute (diet) drinks as they can make you more thirsty and crave sweets even more).
2. Increase the density of your foods without the added sweets - fruits, vegetables, whole grains, nuts, seeds and beans are high in fiber and nutrients your body needs.  Fill up on these wholesome foods and you won’t be so hungry for sugary sweets.
3. Eat lean meats and poultry, fish, eggs or egg whites, and low fat or non fat dairy like cottage cheese and yogurt to balance out your carbs.  Try some of the veggie substitutes for a quick and easy part of your meal, like veggie burgers, meatless meatballs or chicken nuggets, or a bean soup or veggie chili.  Try to include a small amount of protein with every meal.  If you use fats, try to use the healthier ones like olive, canola, flax, or grapeseed oil, and use a spray bottle to use less.  Enjoy avocado and mustard instead of mayo on sandwiches and raw nuts instead or dry roasted and salted nuts for snacks.  Stay away from butter, mayo, creamy sauces and salad dressings, fried foods, and fatty cuts of meat.
4. Keep moving.  As I’ve mentioned before, it’s calories in vs. calories out.  If you get moving you will burn more calories and increase your metabolism.  Have fun doing it.

Carena Lowenthal, MS, RD, CDN

917-882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

Call today for a free consultation and to set up your first appointment.

Weight Loss, Diabetes Management, Heart Health, 

Allergies/ Intolerances, Adults and Children

Nutrition 365 Includes Summer

Nutrition 365 includes Summer

To many people the summer reminds them of BBQ’s, burgers, beers and the beach.  While these are wonderful memories for some, and weekly/ or daily occurrences for others, it is important to mention how there is a tendency to gain weight over the summer (contrary to what would seem to make sense).  You may be thinking of all the bike rides, hikes and tennis games that you plan to do, but then find you didn’t get around to it.  Before you know it, it’s August and you are getting ready for school to start.

So what can you do to be healthier this summer? How can you eat healthy nourishing foods, exercise most days of the week, limit empty calorie drinks and feel great about yourself and your summer?  I have a few ideas so check them out and see how many you can try this summer.

Eat Healthy Nourishing Food:

·         For the BBQ, skip the burgers and hot dogs and take same size pieces of zucchini, yellow squash, peppers, onions and mushrooms and put them on skewers.  Lightly coat with olive oil and grill.

·         Grill slices of eggplant coated lightly in olive oil with a sprinkle of salt and pepper, and make into sandwiches on toasted ciabatta bread spread lightly with goat cheese.

·         Make a black bean and corn salad with fresh corn (which you can grill- soak first in water, then grill with husks on).  Add some olive oil, vinegar, salt and pepper and you have a nice side dish.

·         Make veggie burgers on the grill- either homemade or frozen.  Top with slices of fresh tomato, pickles and red onion and use a whole grain bun.

·         Make fish tacos.  Take your favorite fish; marinate it with olive oil, lime juice, lemon zest and some chili powder.  Cook on the grill (may need a grill basket), then add to soft tortillas with cilantro dressing, guacamole, tomatoes, and lettuce.

·         Skip the high fat mayonnaise side dishes and opt for lower fat versions.  Instead of potato salad with mayo- roast cubed potatoes and halved brussel sprouts together with olive oil, salt and pepper.  When done and cooled, add vinaigrette and enjoy.

·         Make a salad with all your favorite greens, and add grilled peach slices and vinaigrette for a sweet and tangy flavor.

·         Fruits and vegetables are in season so try to have as many varieties and colors as possible- time to look at your local farmer’s markets if you haven’t been lately.  I have seen amazing berries, tomatoes, lettuces, carrots, zucchini, string beans, corn, broccoli, yellow squash and so much more at the Union Square Market last week.  Buy local, support your local farmer’s and our environment.

·         Make a nice cold soup like gazpacho or a chilled cucumber salad.  Use your imagination; add pitted olives, peaches, soy beans, strawberries as a start.

·         Serve watermelon for dessert; for a twist squeeze lime wedges or sprinkle with chili pepper or sea salt.

Make Exercising a Priority:  

·         Enlist a friend or neighbor, or your long lost friend you’ve been meaning to make plans with to do an activity together.  Set up an adult play date.  Go for a walk, a hike, a bike ride, or play tennis.

·         Get your kids or grandkids (or both) to be active with you.  Take a sunset walk after dinner, look for seashells all along the beach, go to the park and play a game of Frisbee.

·         Pick something indoors to get out of the heat – this may be the time to finally try yoga, zumba, or belly dancing, or how about karate.

·         Do your exercise early in the morning, that way its cooler, you are done early and can go about your day, and you have the option to exercise again later in the day if the time and feelings are present.  You will also have more energy for the day and feel better about what you have accomplished.  And you won’t get sidetracked before you have a chance to exercise.

·         Exercise can help you lose weight, but you can eat yourself out of any amount of exercise, so don’t use exercise as an excuse to eat more, especially if you are trying to lose weight.

Drink low calorie/no calorie drinks:

·         Water, water, water:  anyway you like it.  Flavored with cucumbers, lemons or strawberries, this is what your body needs the most of these hot summer days.

·         Ice tea, or ice coffee- great but skip the cream and sugar.  Use low fat or non- fat milk and a calorie free sweetener.  Skip the frozen iced drinks, whether from a coffee place or a bar – these can wreck havoc on your weight loss and healthy living attempts.

·         Diet soda vs. Regular soda:  there is a lot in the news about both.  Opt for Club Soda, or any bubbly water and add your own flavor if you like, lemon or orange slices, a raspberry or two.

·         You may have a taste for milkshakes, but trade traditional version for a smoothie with fresh fruit, ice, nonfat milk or non dairy alternative (like almond or soy milk), and a teaspoon of agave.  Satisfies the urge without the bulge.

·         If you are going to have alcohol, limit it to 1 drink for a woman and 2 for a man.  Drink light beer or a wine spritzer.  Stay clear of pina coladas, margaritas and daiquiris.  Always follow a drink with water as it can be dehydrating.

All around good tips:

·         Take inventory of where you are in your life and what would best meet your needs for the summer.  If you have been busy, busy, busy and you need a break; think of summer break from school and give yourself a break.  You will go back in the fall, or whenever you are ready.  If you have been taking it too easy all year, then get moving.  Exercise, eat right, watch what you drink, and do what you need to do.

·         Catch up on a good summer read or another hobby.  This will be good for your mind and keep you from the kitchen.  Have you wanted to watch a movie but haven’t had the time?  Rent from the library or borrow from a friend.

·         Clean out the clutter.  This is the time to clean out your closets, your kids rooms, the basement, and have a garage sale or donate the items to charity.  I’m sure you have heard this before, but if you haven’t worn it in a year, in 3 years, in 5 years, in 20 years, you probably wont ever wear it again.  Get rid of it.

·         Help someone out.  Do you have an out of work friend?  Offer to take this friend for coffee, help them with a resume, practice interviewing questions, whatever they need.  Do you have grandkids?  Offer to babysit them (yes, I know my parents will love this one).  Foster or adopt a pet. There are countless organizations that list dogs daily that were rescued and need homes.  Fostering is a nice way to see if it’s something for you and help save a dog’s life.

·         Clean up after yourself, and others.  Try to use recycled materials and recycle what you do use. Use less paper products and take a cup or water bottle with you each day.  Bring a bagged lunch to work, it will save you money, be healthier, and save waste from being generated. 

·         Relax – stress can be just as bad for you as not including physical activity or eating unhealthily.  Try meditation, yoga, acupuncture, massage.  Whatever works for you will be great for you and those around you.

Enjoy and Have a great 4^th of July!  See Recipes Below!

Carena Lowenthal Nutrition 365 LLC

Carena Lowenthal, MS, RD, CDN

917-882-5033

carena@carenalowenthal.com

www.carenalowenthal.com

Weight loss, Diabetes Medical Nutrition Therapy, Heart Health, Allergies/ Intolerances, Adults and Kids.

Contact today for your free consultation and to set up your first appointment.

Spinach, Avocado, and Mango Salad Recipe

Ingredients

·          1/4 cup orange juice

·          2 tablespoon vinegar, red wine

·          1 tablespoon oil, hazelnut, or almond oil, or canola oil

·          1 teaspoon mustard, Dijon

·          1/4 teaspoon salt, or to taste

·          Pepper to taste

·          10 cups baby spinach (about 8 ounces)

·          1 1/2 cups lettuce, radicchio, torn into bite-size pieces

·          10 small radishes (1 bunch), sliced

·          1 small mango, ripe, sliced

·          1 medium avocado, sliced

Preparation

1. To prepare dressing: Whisk juice, vinegar, oil, mustard, salt and pepper in a bowl.
2. To prepare salad: Just before serving, combine spinach, radicchio, radishes and mango in a large bowl.

3. Add the dressing; toss to coat. Garnish each serving with avocado slices.

Grilled Lemon-Herb Halibut Recipe (adapted from Healthy Living)

Ingredients

·          12 ounce(s) fish, halibut steaks, 2 steaks

·          2 tablespoon lemon juice

·          1 tablespoon oregano, fresh, or 1/2 teaspoon dried

·          2 teaspoon oil, olive

·          2 clove(s) garlic, minced

·          1 teaspoon lemon-pepper seasoning

·          oregano, fresh

·          lemon, wedges

Recipe Tip:

Marinate 30 to 90 minutes.

Preparation

1. Thaw fish, if frozen. Rinse fish; pat dry with paper towels. For marinade, in a shallow dish, combine lemon juice, snipped or crushed oregano or thyme, oil, garlic, and lemon-pepper seasoning. Add fish; turn to coat with marinade. Cover and marinate in refrigerator for at least 30 minutes or up to 1 1/2 hours, turning fish steaks occasionally.

2. Drain fish, reserving marinade. Place fish on the grill until fish flakes easily when tested with a fork, turning once and brushing once with reserved marinade halfway through grilling. Discard any remaining marinade. If desired, garnish with fresh oregano or thyme leaves. If desired, serve with lemon wedges.