Tips for Eating Well on a Budget

Groceries are expensive nowadays and dining outs costs an arm and leg. So how can we get the most for our money while also keeping health and nutrition in mind? As a student, that is something that I have to constantly consider when grocery shopping and preparing my meals. Generally, I find that certain staples such as dried or canned beans, steel cut oats (personally I find the brand Bob’s Red Mill to the most bang for my buck), whole wheat grains and pasta, organic peanut butter (make sure it does not contain high-fructose corn syrup), and fruits such as apples, oranges, and bananas to be best options for eating healthy on a tighter budget. I’ve also noticed that the aforementioned items are on sale quite frequently and it is generally cheaper to buy fruits from local fruit stands rather than supermarkets, especially in Manhattan. 

With that said, after three years of experience eating healthy on a tight budget while also keeping in mind how much time preparation certain foods or meals require as well as the nutritional density of my diet, I have compiled a list of ways to not fall prey to eating junk or spending beyond my means. 

1. Try to designate one or two days a week as meat-less days. Instead, get your protein from plant sources such as beans, tofu, and whole wheat grains. This not only saves money as meat is generally the most expensive part of the meal, but also allows you to cut back on fat and calories. 
2. Breakfast is the cheapest meal of the day and oftentimes, the quickest and easiest to make compared to lunch and dinner. Therefore, it makes sense and is practical to have breakfast for dinner in order to save money. Ingredients such as eggs, toast, pancakes and fruit are inexpensive and healthy. After all, who doesn’t love breakfast? 
3. Be your own barista. Many people need their cup of coffee or tea in the morning in order to get through their day. Why not invest in a travel cup and make your own cup of joe? The cost is minimal compared to a fancy drink from your local café. Plus, you get to cut out on unnecessary fat and calories from syrups and creamers since you know exactly what is going into your drink. Moreover, for beverages such as smoothies or fruit juices, I would recommend buying the fruits yourself and blending/juicing them at home. This way, you can actually be sure that you are consuming real fruit rather than drinks laced with sugar, food coloring and preservatives. 
4. Know where to find quality, lean meat at a bargain price. For those of you who love meat and would not give it up for anything in the world but still do not want to break the bank, the place to go is Trader Joe’s. Unlike many other chain grocery stores, Trader Joe’s has a huge meat selection varying in leanness. For example, you can purchase 97% lean-ground turkey for under $2/lb. 
5. Last but not least, I have just recently learned that many people are unaware that they are eligible for the Supplemental Nutrition Assistance Program (SNAP) which could provide you with extra income each month for food and grocery. It might just be worth your while to look into it. Moreover, New York City has many food banks that allocate food to places such as churches, shelters, and pantries. Oftentimes, you can expect fresh produce and even nutrition seminars and cooking classes at these food banks. 

By Guest Blogger - Judy Zheng

To cap it off, here are a couple of recipes that are both easy to make and inexpensive. 

Szechuan Tofu & Green Bean Stir-Fry

From EatingWell.com 

4 servings, 1 1/2 cups each

Active Time: 30 minutes

Total Time: 30 minutes

INGREDIENTS

• 1/2 cup water, divided
• 1/4 cup reduced-sodium soy sauce
• 1 tablespoon tomato paste
• 2 teaspoons Chinkiang vinegar (see Note) or balsamic vinegar
• 2 teaspoons sugar
• 1/4-1/2 teaspoon crushed red pepper, or to taste
• 1 teaspoon plus 2 tablespoons cornstarch, divided
• 1 14-ounce package extra-firm tofu, drained
• 2 tablespoons canola oil, divided
• 4 cups green beans, trimmed and cut in half
• 4 cloves garlic, minced
• 2 teaspoons minced fresh ginger

PREPARATION

1. Whisk 1/4 cup water, soy sauce, tomato paste, vinegar, sugar, crushed red pepper to taste and 1 teaspoon cornstarch in a small bowl. Set aside. Cut tofu into 1/2- to 3/4-inch cubes and pat dry. Toss the tofu in a bowl with the remaining 2 tablespoons cornstarch to coat.
2. Heat 1 tablespoon oil in a wok or large skillet over medium-high heat. Add the tofu and spread out across the surface of the pan. Let cook undisturbed for 2 minutes. Gently turn and stir. Continue cooking, stirring occasionally, until lightly browned and crispy, 2 to 3 minutes more. Transfer to a plate.
3. Reduce heat to medium. Add the remaining 1 tablespoon oil to the pan. Add green beans, garlic and ginger; cook, stirring constantly, for 1 minute. Add the remaining 1/4 cup water, cover and cook until the beans are crisp-tender, 2 to 4 minutes. Stir the reserved soy sauce mixture and pour it over the green beans. Cook, stirring, until thickened, about 1 minute. Add the tofu and cook, stirring, until heated through, about 1 minute more.

NUTRITION

Per serving: 218 calories; 11 g fat ( 1 g sat , 6 g mono ); 0 mg cholesterol; 20 g carbohydrates; 2 g added sugars; 12 g protein; 5 g fiber; 672 mg sodium; 364 mg potassium.

Curried Red Lentil Soup

6 servings

Active Time: 25 minutes

Total Time: 55 minutes

INGREDIENTS

• 1 tablespoon canola oil
• 1 large onion,chopped
• 3 cloves garlic,minced
• 2 tablespoons minced fresh ginger
• 1 jalapeño pepper, seeded and minced
• 1 1/2 tablespoons curry powder
• 1 teaspoons cinnamon
• 1 teaspoon ground cumin
• 2 bay leaves
• 1 1/2 cups red lentils, rinsed and picked over (see Note)
• 8 cups reduced-sodium chicken broth
• 3 tablespoons chopped fresh cilantro, or parsley
• 2 tablespoons lemon juice
• 2 tablespoons mango chutney
• Salt & freshly ground pepper, to taste
• 1/3 cup plain nonfat yogurt

PREPARATION

1. Heat oil in a heavy stockpot over medium heat. Add onion and sauté until softened, 3 to 5 minutes. Add garlic, ginger, jalapeno, curry powder, cinnamon, cumin and bay leaves and cook, stirring, for about 5 minutes longer.
2. Stir in lentils and broth and bring to a boil. Reduce heat to low and simmer, partially covered, until the lentils are tender, about 45 minutes.
3. Discard bay leaves. Stir in cilantro (or parsley), lemon juice and chutney. Season with salt and pepper. Ladle the soup into bowls and garnish with yogurt.

NUTRITION

Per serving: 233 calories; 3 g fat ( 0 g sat , 2 g mono ); 0 mg cholesterol; 35 g carbohydrates; 18 g protein;13 g fiber; 756 mg sodium; 910 mg potassium.

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.

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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.)