Beaumont Texas

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Insider Tips for Meal Planning

Are you trying to eat better, but find yourself in the fast food line (again!)?  I hear you.  I have a family of 8 to cook for and it can be a struggle.  If I don’t plan ahead, then it’s not going to happen.  All the good intentions of eating better will not yield results if you don’t eat more at home.  I promise you that it can be done.  It just takes a little planning.  

Here are my top tips for avoiding take-out and fast food:

1. Plan ahead. Once a week take some time to plan out your menu.  It can be as elaborate or simple as you want it.  Personally, I just plan our dinners, but some of you might find it helpful to plan lunch and/or breakfast as well.  As you jot down your menu, take a look at your calendar so you can see what nights you need quick dinners and what nights you have more time to cook.  At our house, Monday night is slow-cooker night and the weekend is when we typically prepare more time-consuming meals or try new recipes.

2. Share the responsibilities with your family members. There was a year when my teens and pre-teen all took a night to cook.  It was their responsibility to plan the meal, add the foods to the grocery order, and then prepare the meal.  We did that for about a year and then wanted a change.  But it really helped this busy mama out!  I still use their help often if I’m not going to be home around dinner-prep time.  It’s a win-win because it helps me out and it teaches them important life-skills.

3. Don’t feel like your meals need to be gourmet or ultra-healthy.  Here are some of our favorites: spaghetti, tacos, pizza, breakfast casserole, taco soup, and grilled cheese.  All of those meals can be nutritious and family-friendly. Here is how:

  • Spaghetti: whole wheat pasta, jarred marinara sauce, and lean ground beef.  Serve fresh fruit and microwaved vegetables on the side.
  • Tacos: use lean ground beef, tomatoes, lettuce, avocados, cheddar cheese, and light sour cream.  Serve seasoned black beans (from the can) and canned pineapple on the side.
  • Pizza: use whole wheat crusts from the grocery store, ham or Canadian bacon, turkey pepperoni, marinara sauce, mushrooms, peppers, and mozzarella cheese.  Serve a salad on the side.

Remember, most meals can be rounded out by using lean meats, low-fat dairy, and adding fruit and vegetables to the side.  We almost always have canned fruit on the dinner table.

4. Always have a Plan B.  Keep a few staples on hand so when you run out of time or energy to cook, you can still eat at home and skip the fast food.  For example:  canned turkey chili over rice or potatoes; sandwiches on whole wheat bread with fresh vegetables and Sun Chips; breakfast tacos and fruit.

5. Make wise use of leftovers. There’s a concept called, “Cook once, eat twice”, coined by the Beef Council.  The idea is to use the ingredients for your main dish in another recipe later in the week.  This saves time by having to cook less and money by not throwing away leftovers.  For example, cook a pork roast one night and use is to make sandwiches or soup another night.  Or you can make double the food and freeze the leftovers for another night.

6. Use grocery pick up. Read this article to learn more. It’s a life-saver for me. I rarely have to step foot in the grocery store and it helps because I add to the list all week long. Whenever I run out of an ingredient I immediately add it to the “cart” on the app. I can have my family members add to it throughout the week as well. They love adding their favorite foods and having some input in the grocery shopping. (I review what everyone has added before purchasing, though.) Then I schedule pick-up for a time that is convenient for me.

The bottom line: to stick to your diet it takes is a little planning ahead and the right the tools.  Remember, if I can do it—you can too!

For more help with planning your diet, check out my Custom Jumpstart Program.

Do you plan your meals ahead of time?  What works for you?

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Are you still struggling to lose weight?  It could be your genes…

Are you ready for a weight loss plan that is sustainable and works with your body not against it?

If you’re tired of trying diet after diet, but can’t seem to find the one that sticks, the solution might be in your genes!

There is more and more exciting research about genes and their connection to nutrition.  For example, protein is an important part of a healthy diet, but for some people protein can also be the key to losing more body fat on their weight loss journey.

The FTO gene can determine if a higher protein diet is the best choice for people wanting to lose weight. In research trials, those with the AA variant of this gene lost significantly more body fat after 2 years while following a higher protein diet, compared to people with the TT or TA variants.

So, for people with the ‘responder’ genotype, consuming a higher percentage of energy from protein actually accelerated their fat loss potential, while for the non-responders, more protein in their diet did not make a difference.

Do you want to learn how you can eat to optimize your body composition and reach your weight loss goals? I can help by offering you a genetic test, called Nutrigenomix. Watch this video to learn more.

Nutrigenomix is celebrating Nutrition Month by offering a free Personalized Nutrition for Skin Health report (PDF) with the purchase of any 70-gene test ($79 value).  “Through nutrition care and prevention, the Skin Health test helps determine how genes can influence the skin’s ability to combat signs of aging, how the body metabolizes nutrients that support skin health, and how genetic markers that affect eating habits can play a role in the health of your skin.”

To learn more about the test, click here.

Contact me to schedule your test today.  The free skin care test is only offered until March 31, 2022.

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Mindfulness and Hunger

A client told me the other day, “I’m never hungry.  My stomach never growls.”  When someone tells me that she is never hungry, I bring up my favorite subject: mindfulness.

You were born knowing when you were hungry and when you had enough to eat.  Unfortunately, for some of us, our hunger and fullness signals got mixed up.  Whether it was a well-meaning adult that made you “clean your plate”, learning that eating chocolate helped you feel better when you were sad, or ignoring hunger pangs to lose weight—you started to ignore your hunger/fullness cues and now you might not know what your body is telling you anymore.

If you are like my client and confused about what your body is or is not telling then, then mindful eating will help you.  According to The Center for Mindful Eating, mindful eating is:

“Mindfulness is the capacity to bring full attention and awareness to one’s experience, in the moment, without judgment. Mindful Eating brings mindfulness to food choice and the experience of eating.

Mindful eating helps us become aware of our thoughts, feelings, and physical sensations related to eating, reconnecting us with our innate inner wisdom about hunger and satiety.”

Doesn’t that sound really beneficial?  Wouldn’t you like more of that awareness with your body?  I think we all would.

There are many benefits of mindful eating that I could discuss with you, but I just want to focus on one right now: learning how to tell when your body is hungry. Here are steps take periodically throughout the day:

Step 1: Pause and stop what you are doing.

Step 2: Minimize distractions (phone, TV, conversations, driving, etc.).

Step 3: Take three big, deep breaths.

Step 4: Scan your body from head to toe, noticing if anything feels “off.”

Step 5: Pay attention to the part of your body that doesn’t feel right.  Let’s say you notice you have a headache, for example.  Could it be that it needs nourishment?

Step 6: Ask yourself some questions to figure out if it is related to hunger:

When was the last time I ate?

*What did I eat today?

*What time is it?

*Am I feeling stressed?

*How much have I had to drink today?

If you determine that your headache could be due to low blood sugar, then go ahead and eat something nourishing.

Ways your body might tell you that you are hungry

And that is using mindful eating in a nutshell to learn more about your hunger.  I realize it’s not always as easy as that.  It takes a lot of patience and practice.  The benefits are worth it!  That same client I mentioned who said he never felt hungry started using mindfulness and determined that when he was cranky in the morning it was due to skipping breakfast.  He started eating a small breakfast (yogurt and fruit) and is not irritable in the morning anymore!

How does your body tell you it’s hungry?  Comment below.  And to learn more about mindful eating, check out my most popular class Chocolate and Mindfulness: Why We Need Both.

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What is the difference between a meal replacement drink and protein shake?

Have you ever wondered what the difference is between a meal replacement drink and a protein drink? I get this question all the time.  It’s really important to know the difference so you can make the best choice based on your health goals.

A meal replacement drink contains significant amounts of the three macronutrients: carbohydrate, protein, and fat.  As the name implies, it is meant to relace a meal.  The balance between carbs, protein, and fat are meant to mimic a small meal (or large meal—depending on which drink you choose).  For a typical meal replacement drink, the carbs can range anywhere from 15-45 g of carbs (the equivalent of 1-3 carb servings).  Protein can range anywhere from 7-40 g (the equivalent of 1-5 protein servings).  The fat content can range from 5-15 g (the equivalent of 1-3 fat servings).  Typically they are fortified with vitamins and minerals too, so it’s like taking a daily multivitamin. 

Which drink you choose is up to your health goals.  The one drawback to meal replacement drinks, is the amount of added sugars, which can range anywhere from 4-24 g (the equivalent of 1-6 teaspoons)!  Here are some ideas:

Boost
Boost Original
  • Boost Original, Ensure Original, or Carnation Instant Breakfast only have about 1.5 servings of protein, a little over 2 servings of carbs, and 3 teaspoons of added sugars.  Because of the added sugars and low protein, I rarely recommend these drinks.  They could be used as a snack replacement if you are trying to gain weight.
  • Boost High Protein, Ensure High Protein, Carnation Instant Breakfast High Protein, Slim-Fast, Special K, etc.  These types of drinks have a higher protein content and provide about 2 protein servings.  The carb amount is around 30g on average.  These drinks are great for meal replacements because of the balance between protein and carbs.

A protein drink is high protein and low carb/sugar.  They contain at least 20 g of protein and at most 40 g (3-5 protein servings).  They have little or no added sugars or fat.  They are meant to add more protein to your diet and don’t provide energy (carbs).  Protein drinks are a perfect supplement for you if you struggle to get adequate protein at every meal.  In fact, I prefer to call them “protein supplement drinks” to remind my clients that they supplement the meal, not replace the meal.  If you rely on protein drinks only at your meal, you might be tired, hungry, and sluggish because you are not eating any complex carbohydrates. 

Some examples of protein supplement drinks that I recommend and my clients love:

  • Premier Protein
  • Boost Max
  • Ensure Max
  • Fairlife Nutrition Plan 30g Protein
  • Fairlife Core Power
My favorite protein supplement drinks

How might you use a protein supplement? 

  • After a hard workout at the gym, drink a protein drink and eat a piece of fruit within 1 hour of finishing your workout.  Your muscles will soak up the protein to start re-building and the carbs will fuel the muscle building process. 
  • Drink a protein drink for lunch when you don’t have time to leave the office.  Eat a banana, box or raisins, whole grain crackers, or an apple for carbs (brain power) and fiber (fullness) with it.
  • Drink one for breakfast to round out your favorite high-carb breakfast (oatmeal, whole grain toast with avocado, whole wheat tortilla with peanut butter, etc.)

If I had to choose my personal favorite, it is the Fairlife.  I love to drink one for lunch and eat a banana on my busiest work days.  The combination of carbs, fiber, and protein keep me satisfied and fueled for a few hours until I can eat a balanced snack.

Do you need help with your diet? Check out my Intentional Eating 101 Program.

Now that you know the difference between protein drinks and meal replacement drinks, which one are you going to choose?  Comment below to share your ideas.

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Are you addicted to food?

Have you ever felt like you are addicted to food?  I can’t tell you how many of my clients have expressed this belief about themselves.  Is food addiction even a thing?  The research on food addiction is very limited, but I can share with you some of the latest research and what we do know.

First, it’s very important to clarify that food addiction is a process addiction.  That means it is the act of eating and the feelings you have about eating certain foods that is addictive, not the food itself.  As you engage in overeating and eating foods you consider bad or trigger foods, your brain releases dopamine which makes you feel good.  After chronically overeating, the dopamine receptors are down regulated and then you need to eat more and more to get the same dopamine response.  This is the same process that occurs in other addictions like gambling, shoplifting, gaming, and phone use. 

Many people falsely believe that food addiction is a chemical addiction like drugs or alcohol.  That’s not so.  Drugs and alcohol contain chemicals that are physically addictive.  But foods commonly considered addictive (flour, sugar, salt, and chocolate) are not actually chemically addictive.  Sure, they do make you feel good, but you are not dependent on them.  For example, if you find chocolate to be a trigger food for you then when you eat chocolate you feel a hit of dopamine. You have a piece of chocolate and then want more and more.  However, let’s say you don’t find orange juice to be a trigger food and so when you drink orange juice, there is no dopamine hit.  So, it’s not the sugar from the chocolate or the juice, it’s the act of eating something that you feel is forbidden or you have strong feelings about. 

The act of overeating causes a similar pathway in the dopamine response.  The more you overeat, the less your body releases dopamine and then you need to eat more and more to get the same response.  Just like gambling and gaming, for example.

So, what does all this mean? It’s good news actually.  It means you don’t have to avoid your favorite foods forever because you think you are “addicted” to them and you have to abstain like you would from alcohol.  It means that you can eat your favorite foods in moderation after learning how to manage cravings, compulsive eating desires, and your feelings surrounding certain foods.   

How do you do that?

1. Keep a food journal where you write down the food you eat, your level of hunger/fullness, and the feelings you have surrounding that meal/snack. 

2. Identify the emotions that lead up to overeating/compulsive eating. 

3. Try to catch yourself when you are feeling those emotions and deal with them in a more constructive way.

This list is very simplified. I know it’s not as easy as that.  It takes a lot of introspection, outside support, and patience with yourself.  And that’s what I am here to help with.  I want you to feel in control of food instead of food controlling you.  Sign up for my Intentional Eating 101 program and you can start your journey to feeling better and getting healthier!

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How Intentional Eating can Help you Manage Chronic Disease

First, let’s define Intentional Eating since it is the basis of all my programs. By definition, intent is “aim” or “purpose.” So, what is your “purpose” or “aim” with eating? There is no right or wrong answer. Occasionally it might be for pure pleasure, other times for fuel, most of the time to satisfy hunger, or to improve your health. Knowing your intent with food is essential in managing chronic diseases and improving your health.

Now, let’s take you through the steps of Intentional Eating.

  • Know your why. Why do I want to eat? What is my intent with food? Am I hungry? Bored? Sad? Stressed? Getting ready to exercise? Before putting one bite in your mouth, it’s important to identify the “why” so you can make sure you are eating for the right reasons.
  • Know your what. What am I going to eat? This is the most important step in managing chronic diseases. By carefully choosing “what” you can optimize energy, sleep, hormones, blood sugars, blood pressure, etc. The list could go on and on. Choosing the right foods is key to feeling great.
  • Know your how. Am I eating at home? In the car? With other people? Fast? Slow? Standing up? Sitting down? Managing “how” you eat will maximize the food that you put into your body so you can feel your best.

Intentional Eating does not have to be tricky or difficult. It just takes some practice. By paying attention to why you eat, what you eat, and how you eat, you will see how different foods affect you in different ways, You will be empowered to make the food choices that give you the results you want.

Click here to become an Intentional Eater

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    How to Properly Sanitize Produce and Groceries

    I know everyone is concerned with making sure they don’t get the Coronavirus.  And some people are worried about getting it from their food at the grocery store (or take-out).  I’m here to teach how to properly clean your groceries to reduce your risk of getting any kind of germ from the store.  (All of this is backed by the latest research, by the way.)

    • To wash your fruits and vegetables, rub them under running water in the sink.  The action of rubbing is what removes dirt, bacteria, and viruses from the skin.  Do the same for fruits and vegetables that you don’t eat the skin (watermelon, cantaloupe, carrots, etc.).  For small fruits, like berries, wash them under running water in a colander or you can submerge in water and swish them around.  This is also a good technique for leafy greens.  After submerging in water and shaking, rinse them off.   
    • Do not use soap to wash your fruits and vegetables.  Using soap is not necessary to clean your produce and the residue may even upset your stomach.
    • You will not get sick from eating fruits and vegetables and so they do not need to be “sanitized.”  The COVID-19 virus is not transferred from food.  Let’s just say that somehow some virus got on your fruit from someone else in the grocery store (which probably won’t happen).  There will not be enough of the virus on your fruit to make you sick.  The virus is spread by close contact with infected people.
    • Bottom-line: The absolute best prevention is to wash your fruits and vegetables with running water while rubbing them with your hands to wipe off any dirt and germs.
    • As for your other groceries, there is no need to wipe down these foods, even if you are immune-comprised.  Again, the virus does not live on these items and even if it did, there is not enough to infect you.  If you insist on being 100% sure, then leave them in the garage or outside (if they are non-perishable) for 24 hrs.  Research has found that heat and humidity kill the virus.
    • Bottom-line, please don’t stress about your food and waste your time on sanitizing with bleach solutions.  The best thing you can do is wash your hands.  There is no better way to keep you healthy than to wash your hands after coming home from the grocery store, after putting your groceries away, before preparing food, and before eating. 

    I hope you are all enduring this pandemic well.  I want to remind you that I and my other dietitians are here for you.  To schedule your telehealth session from the comfort of your own home or office, please click here.  We are here to help you navigate your new normal and how to adapt your eating and exercise routines.

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    How to Avoid the Quarantine-15 (aka How to NOT gain weight while stuck at home)

    I know you’ve seen them: the memes about how much weight we are going to gain while stuck at home, the pictures of food all over social media, comfort-eating, and baking galore. How else can we release some energy while stuck at home?  Cleaning out our closets is no fun.  And you can only take so much news.  My clients are starting to ask, “How can I stop gaining weight?”  

    Step 1: Have a plan.  “If you fail to plan, you plan to fail.”  If you just plan to eat whatever you have around, it might not the best thing for your body.  But if you have a loose plan, then you will most likely go for the planned meal.  I try to have a list of about 7 dinners that we have all the ingredients to make.  That way when dinner comes we are not tempted to order take-out.  Having a plan also keeps you from making more frequent runs to the grocery store.

    Step 2: Designate only one area in your house for eating.  If eating locations become a free-for-all, you might start finding crumbs in your laptop, on your couch, and in your bed.  Limit eating to just the kitchen or dining room table and you will eliminate a lot of mindless eating.

    Step 3: Make a list of positive things to do when you want to reach for food and are not hungry.  Now that you are working from home, do you find yourself drawn to the kitchen when you need a break or are bored?  You’re not alone.  Everyone does it!  Instead, keep a list on your fridge or pantry door with other enjoyable tasks.  Here are some examples: go outside for fresh air, stretch, call a friend, write in your journal, put on your favorite music, work on a hobby, write a letter or card, play a game, pray, meditate, do something creative, clean out a drawer, organize your files, etc. 

    Step 4: Set regular meal and snack times.  Make a realistic eating schedule for everyone in the family.  After each meal or snack, clean up, turn the lights off, and “close” the kitchen until the next meal or snack.  With children of various ages, this is a work in progress for me.  But I’m trying.

    Step 5: Embrace it.  You know what, what’s the worst thing that could happen if you gain some weight over the next few months? We are all going through an experience we’ve never been in.  It’s OK if you eat more than usual, stress-eat, or boredom-eat.  This is a learning experience.  Be patient and compassionate with yourself.  Take it one day at a time (one bite at a time) and you’ll get through this.  Give yourself a hug and keep this in perspective.  There are a million things worse than gaining weight.

    We are OPEN and happily seeing clients virtually!  All insurance companies have temporarily allowed telehealth and we are so pleased to be able to still meet with our clients and help you through this difficult time.  Go here to become a new client.  Or, if you are a returning client, go here to schedule an appointment.  I look forward to “seeing” you from the comfort of your home or office.  We are here for you. 

    Easy, Healthy Weeknight Dinner: Sheet Pan Potatoes, Sausage, and Vegetables
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    Easy, Healthy Weeknight Dinner: Sheet Pan Potatoes, Sausage, and Vegetables

    Here is one my family’s new favorite dinners: Potatoes, Sausage, and Vegetables roasted on a sheet pan. 

    Why I love it:

    • Versatile
    • One dish meal
    • Can use leftovers
    • Inexpensive
    • Super tasty!
    • Everyone loves it (one of the few meals we all love)

    Here’s how to do it:

    Wash and cut into bite-size pieces your favorite potatoes and vegetables (white potatoes, sweet potatoes, new potatoes, green peppers, red peppers, broccoli, asparagus, onions, etc.). Toss the potatoes and vegetables with olive oil in a large bowl.  Spray a sheet pan with non-stick spray.  Spread vegetables and potatoes evenly on the pan.  Sprinkle your favorite seasonings on top: kosher salt, pepper, garlic powder, etc. Dice your favorite sausage (deer sausage, chicken sausage, pork sausage, etc.) into bite-size pieces and sprinkle over the vegetables.  Roast in the oven at 425 degrees until the potatoes are soft.  Serve with fruit and a glass of milk on the side.   Yum!

    Please share: What’s your favorite easy dinner?

    You can eat what you love and still be healthy!
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    You can eat what you love and still be healthy!

    “This is my mom and she loves chocolate”

    A few months ago I was outside with my 2 youngest daughters and we started talking to someone walking by.  My little ones were probably enthralled with the person’s dog.  But anyway, out of the blue, my 3-year-old said, “This is my mom and she loves chocolate.”  I started laughing at the randomness of this comment and have thought a lot about it since. Yes, both statements are true.  I am her mom and I do love chocolate. 

    Why do I bring this up?  Because I think many people have the misconception that my being a dietitian means that I don’t eat sweets and only eat healthy foods.  Some people think my kids never eat junk food and we must not have any candy or chips in my house.  This is not true!  I want to write about this today so you can see that I am just like you…I love chocolate and my husband loves chips.  I have kids that love junk food and candy (and they like some vegetables and nutritious foods too). I crave desserts just like you and want chocolate when I’m stressed out.  At various times in my life I have worried about my weight and health and been on both sides of the dieting spectrum.  I know what it’s like to hate your body and I know what it’s like to love your body.  And not only have I been through it, I’ve seen hundreds of my clients go through it as well.

    I am here to share with you today, that you can break through whatever bad eating habits you have, poor body image, dieting scars, etc.  You can find the middle ground between health and “eating whatever you want.”  I’ve done it, my clients are doing it, and you can too.  It feels so amazing to feel comfortable in your own skin, to eat nutritious foods most of the time, and include the sweets/treats/junk foods a little of the time.  It’s so rewarding to go to the doctor and get a good report on blood work, realizing that you can do it!  You don’t have to be in the gym for 2 hours every day (but it’s OK if you like that) and eat only chicken breast and broccoli (it’s OK if you like that too).  There is way more to life than just that!  We can love chocolate (or French fries, or chips, or anything else) and still feel good in our bodies, be healthy, and live well.  

    Will you give me a chance to show you that eating what you love AND meeting your health goals is possible for you too?  Simply comment on this post and I will put you on my waiting list for new clients.