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Some of Our Holiday Treat Picks

09 Dec 2017 no comments operator

Do not go into this holiday thinking you cannot enjoy some festive desserts while keeping up your momentum!

Try some of these delicious (and balanced) picks…

Baked Apples:

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Core 8 medium apples without cutting all the way through to the bottom — leave about a ½-inch of uncut apple at the bottom — then cut away a little bit extra so there’s a well in each apple about ¾-inch thick. Put the apples on a lined baking sheet, then sprinkle each apple with cinnamon and 1 teaspoon brown sugar, and top with 1 teaspoon unsalted butter. Bake until the apple is very soft, 30–35 minutes. Serve warm, topped with whipped cream and sprinkled with your favorite maple granola.

Flourless Brownies- Warning: 3 ingredients ONLY

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Ingredients:

3 medium, overripe bananas

1/2 cup smooth almond butter (or use any other nut/seed butter)

2 T- 1/4 cup cocoa powder (more=richer flavor)

Instructions:

Preheat the oven the 350 degrees, grease a small cake pan or loaf pan and set aside.

In a small microwave-safe bowl or stovetop, melt your nut butter. In a large mixing bowl, add the banana, nut butter and cocoa powder and mix very well.

Pour the mixture into the greased pan and bake for around 20 minutes or until cooked through. Remove from the oven and allow to cool completely before slicing into pieces.

Pomegranate Clusters

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Makes: 20

Ingredients:

1 cup CHOCOLATE CHIPS (Enjoy Life® are gluten-free, dairy-free and soy-free)

1 POMEGRANATE (I used POM Wonderful®)

Directions:

  1. Slice pomegranate in half and then into quarters. Place in large bowl of water and soak 5 minutes. Begin to break pomegranate apart under water, allowing arils to fall to bottom of bowl. Remove rind and membranes. Remove seeds from bowl, picking out any debris. Place on a paper towel-lined plate and blot gently with more paper towels. Arils must be completely dry. Let me stress that again, completely dry. To ensure this, I leave them out to air dry further for a couple hours or place them on a plate in a barely heated oven (that has been turned off). Any residual moisture will prevent the chocolate from binding to the arils and the clusters will fall apart.
  2. Line a mini muffin pan with 20 mini muffin cups/liners.
  3. Pour chocolate chips into a heavy-duty zip top bag, shake down into one corner. Place in microwave and heat in 15-20 second intervals, removing each time to knead. Continue until chocolate is smooth and viscous. Squeeze chocolate down into one corner. Snip off a tiny corner to make a makeshift piping bag.
  4. Drizzle chocolate into bottom of cups. Add a layer of pomegranate arils to each cup. Drizzle with more chocolate. Repeat so that you have four layers of chocolate and three layers of arils.
  5. Allow to harden in a cool, dry place.

 

Not so sweet- but still a fun treat

Pita Hummus Trees

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Ingredients:

Whole Wheat Pita (sliced into triangles)

Avocado Hummus

Sliced Tomato/red pepper

Pretzel sticks

Instructions:

Cut pita into triangles. Spread avocado hummus, sliced peppers/tomato and any other vegetables of choice. Stick a pretzel stick into pita.

Fruit snowman pops

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Slice up banana, apple, and grapes. Assemble to make a cute snowman. The buttons can be made from dark chocolate chips or raisins. Enjoy!!

For nutrition facts, you can add recipes into myfitnesspal or email us at LBSNutritionLLC@gmail.com. Happy Holidays!

 

healthy for gift

Finding Balance During the Holidays, LBS Nutrition Style

16 Nov 2017 no comments operator

It’s that time of year again! The holidays are rapidly approaching, along with feelings of anticipation, warmth, and maybe even some anxiety. You may feel like you have made progress and have been doing well on your weight management journey, but now the holiday season has you surrendering. Many of you think that the holiday season is an excuse to give into temptation, because its just a few days, right? Others are biting their nails in fear that their hard work is going out the window.

Have no fear! We are here to help!

The holidays should be a time of laughter, positivity, family, and friends. It should not be a time to count calories, carbohydrates, or hide away from people in an effort to continue with your meal plan.

Remember: You have total, absolute control. Balancing family, friends, and health IS possible, and essential in life-long weight management.

We collected some tips for you to stay healthy and happy through the holidays, while balancing your goals and enjoyment. Yes, it really is possible!

1. Make a plan and keep yourself accountable

Try to avoid the “all or nothing mentality.” You can indulge in something without throwing away your whole day or week. Remember, you can’t gain 1 lb of fat overnight.

Enjoy all your favorite foods on one plate.  If you have second helpings, aim to make it consist of vegetables & lean protein. Have the stuffing and the pie on the first plate!

You can start and end the day on a positive note. Typically, holidays consist of a few special meals. This leaves room for a balanced breakfast packed with protein and fiber in the morning, and trying to end on a good note by avoiding food 2-3 hours prior to going to bed.

Have a game plan for after the celebration. Plan the day after so that you don’t get pulled into continuing all the indulgences. If you set yourself up with a plan, you’ll be more likely to stick to it. Sometimes the plan may be throwing away some of the temptations or making sure guests take it with them.  This way, out of site, out of mind.

Stay accountable! Show up to your appointments and try to track what you’re eating as much as you can. Don’t let your accountability slip through the cracks. There is no reason to feel badly if you had a few days of over doing it. Just try to stay motivated and move forward, that is why following up with your Registered Dietitians during this time can be very helpful!

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2. Don’t restrict meals prior to the big holiday gathering

A lot of people plan on eating extra calories for a big holiday meal, so they restrict calories before they go.

Don’t do this!!!!

This results in a mentality where you feel that you deserve to pig out because you “saved your calories.” This will inevitably result in eating more than you would have if you had eaten beforehand.

Eat, remain satisfied, and make sure to hydrate. It can be difficult with all of the snacks and foods to pick on, but remember not to force yourself to eat just because its there. Sometimes try asking yourself, “am I hungry or just tempted?” Hydration is also very important, because the feeling of thirst can feel really similar to hunger. Plus, all of the extra salt is dehydrating. So don’t neglect your water. If you’re drinking alcohol, make sure you drink water or seltzer in between cocktails as well!

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3. Try to do some sort of moving/exercise 

This can be fun and a great way to get the family and friends involved! Everyone will feel better after doing it, including you. You’ll feel less guilty and it will help in digesting the food. For people who have diabetes, it is also that best way to lower your blood sugar following a big meal. Remember too, your body doesn’t want to digest while you’re sleeping, as it can lead to gastric reflux or a stomach ache. Layer up and go for that stroll around the neighborhood. You ( and your stomach) will be happy you did! It doesn’t have to be hours long, 10-15 minutes is better than nothing.

The morning of the holiday meal, strength training is key. This helps to keep burning fat while you’re eating. Score! If your gym is closed, remember there are tons of exercises you can do using your own body weight at home. And, something is better than nothing, so fit in what you can!

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4. Try some new menu alternatives

There are some easy ways to incorporate extra veggies and fiber into the holiday meal that actually taste great (and keep you full!)  Here are some ideas:

  • Mashed or riced cauliflower
  • Mashed sweet potato
  • Roasted root vegetables
  • Roasted brussels sprouts
  • Collard greens, spinach, or kale
  • Baked apples
  • Use high fiber bread
  • Quinoa or barley with veggies
  • Soups (a great way to sneak in a ton of veggies)

5. Don’t rely on January 1st as your savior

A lot of people go into the holidays with the mentality that January 1st will be the day they pick their goals back up. There’s no reason to drop them in the first place!

Just maintaining your weight is a great accomplishment in itself. Reframe your goals during the holiday season, and see the positive aspects of what you have accomplished.

Too much of a “new year, new you” mentality will wear off quickly. You have all year to establish new goals, and to accomplish them.

Don’t rely on January 1st to be your savior! Keep your balanced habits alive as much as possible, and add a few more once the new year begins. Small changes add up! No reason to set yourself up with huge, intimidating goals

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6. Enjoy and stay positive

Most importantly, enjoy this time spent with loved ones and stay positive. No one is perfect and mistakes happen– it is how you bounce back that counts. Too much guilt and not enough positive reinforcement will result in less weight loss and weight maintenance.  So if you ate a few extra bites of something you weren’t planning on, think about tomorrow being a new day. And of course, your LBS Nutrition Dietitians are here to support you and motivate you when you need it! Just an phone call or email away.

Christmas Labels

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overnight oats

Overnight Oats

27 Oct 2017 no comments operator

Servings: 2

1/2 cup raw oats
5.3 ounces vanilla Siggi’s yogurt (or other Greek)
1/2 cup unsweetened almond milk
1 scoop Renew Life fiber powder
1 tablespoon chopped walnuts
In a bowl, combine the oats, yogurt, milk, fiber powder , and walnuts. Cover and place in the refrigerator overnight. Sprinkle berries on top and enjoy!
Per serving: 183 calories, 12.4 g protein, 4.5 g fiber

cloud bread

High Protein Cloud Bread

27 Oct 2017 no comments operator

​New trendy weight loss bread! Low carb, gluten free and tasty. We swapped out traditional cream cheese in favor of ricotta or cottage cheese for a protein packed flavor punch! With 6 simple Ingredients, this soft, airy bread can be prepared from start to finish in under 30 minutes.

Ingredients:
4 large eggs
1/2 teaspoon cream of tartar*
2 ounces low fat cottage cheese or part skim ricotta
1 teaspoon Italian herb seasoning
1/2 teaspoon sea salt
1/4-1/2 teaspoon garlic or onion powder
For an antioxidant boost, use cinnamon instead of herbs for a sweet touch.
* You can find cream of tartar in most grocery stores or Walmart.
Directions:
1. Preheat oven to 300 degrees F. Line two baking sheets with parchment paper. If possible,
set oven to convection bake to speed up baking time.
2. Separate the egg whites and the yolks. Add the cream of tartar to the egg whites and with a hand or stand mixer, beat on high until the froth turns into firm meringue peaks.
3. Place the cheese in a seperate bowl. Add the egg yolks and beat in one at a time. Scrape the bowl and beat until the mixture is nice and smooth. Then beat in the herb seasoning, salt, and garlic powder.
4. Gently (very gently!) fold the firm meringue into the yolk mixture. Spoon 1/4 cup portions of the foam onto the baking sheets and spread into even 4 inch circles, 3/4 inch high. Leave a little space around each circle.
5. Bake for 15 minutes, and check on bread. The bread should be golden on the outside and firm. The center should not jiggle when shaken. Bake an additional 10-15 minutes if needed. Cool for several minutes and serve!
Cloud bread can be stored in an airtight container in the refrigerator for several days.
Toppings: hummus, natural peanut butter, tuna fish, egg salad, beans and grated cheese, mashed avocado, diced berries with balsamic vinegar

Per piece: 35 calories, 3.3 grams protein, 0 g carbs​

This recipe is adapted and modified from www.aspicyperspetice.com

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Baby Spinach, Quinoa and Crunchy Edamame Salad

27 Oct 2017 no comments operator

Here’s a 5 minute recipe to eat clean, go green, and amp up your protein & fiber intake!
1 Tbsp lemon juice
1 Tbsp mayonnaise (made from canola or olive oil)
1 Tbsp oil: flaxseed oil, grapeseed oil, extra virgin olive oil
1/2 tablespoon Dijon mustard
2-3 cups baby spinach
1 cup cooked quinoa
1 boiled egg, sliced
4 tablespoons dry roasted edamame (Seapoint farms)

1. In a bowl, whisk together the lemon juice, mayonnaise, oil, and mustard.
2. Toss the spinach with the dressing.
3. Mix in the quinoa, egg, and sprinkle with edamame. Can add shredded carrots and/or grated cheese on top

Makes 2 servings. Per 1.5 cup serving: 285 calories, 14 g protein, 8 g fiber!