By: Sari Greaves, RDN, LBS Nutrition LLC Dietitian

Let’s face it. Your food choices have a huge impact on how you feel and function during the day. Making balanced choices and feeling your best may be easier said than done when you factor in a busy schedule. The good news for all you time-crunched eaters—with a few tricks, you can prepare easy, balanced meals that will satisfy a craving for something crunchy, sweet, or savory while providing you with sustained energy to conquer your day.

Straight from our home kitchen and into yours, the Registered Dietitians at LBS Nutrition LLC are serving up everyday, nutritious meals that will take the stress out of cooking. Fall into a healthy routine this season by experimenting with one new recipe a day. You will feel the powerful boost of a protein and fiber-packed meal to help you stay full. As an added bonus, these recipes get our stamp of approval for being big on taste and slimming on the waist.

Hungry for more? The Dietitians at LBS Nutrition LLC can create individualized meal plans that meet your personal health and wellness goals. (And that fit in your busy schedule!)

Greek Salad Roll-Up

When you need a grab ‘n go meal, wraps are a convenient way to enjoy a nutritious salad without a fork. In this recipe, we take all the healthy ingredients of a classic Greek salad and roll it into a high fiber wrap. Extra protein points for using the Greek yogurt dressing.

For the wraps: Makes 4 wraps

2 tablespoons extra virgin olive oil

½ red onion, chopped

1 teaspoon minced garlic, from jar

1 cucumber, chopped

1cup cherry tomatoes, halved

¼ cup black olives, chopped with pits removed

2 chopped roasted red bell peppers from jar

2 cups baby spinach or dark leafy greens, chopped

4 boiled eggs, chopped

2 teaspoon dried oregano

1 cup canned black beans, rinsed and drained

1 cup feta cheese

4 whole grain wraps (60-90 calories each, with at least 5 g fiber per wrap) such as Tumaro’s or Flatouts

1. In a bowl stir together first 12 ingredients, from oil through cheese.
2. Divide mixture between 4 wraps.
3. Drizzle with Greek yogurt dressing.

(373 calories, 20 g protein, 11 g fiber) + sauce

Greek yogurt dressing: Makes 4 ¼ cup servings

1 6-ounce container 2% Greek yogurt

2 tablespoons canola oil mayonnaise

½ cup cultured low-fat buttermilk

½ tablespoon champagne or white wine vinegar

¼ teaspoon minced fresh garlic

1 tablespoon chopped fresh dill or chives

1/8 teaspoon each: salt and pepper

1. Whisk all ingredients together in a medium-sized bowl until well combined.
2. Pour sauce into an airtight container. Chill until ready to use.

( 71 calories, 6 g protein per serving)

Weeknight Do It Yourself Pasta Builder

Mix and match your favorite batch for less than 500 calories. Each recipe makes 4-8 servings depending on pasta box size. (8 oz. box yields 4 cooked servings; 1 lb. box yields 8 cooked servings) Make a batch and then top your serving with any of our Finishing Sauces. Precooked proteins help you bring it to the table in next to no time.

Pick your ingredients…

1 box of high protein/fiber pasta such as:

• Explore Cuisine Edamame or Black Bean Pasta
• Banza Chickpea Pasta
• Fiber Gourmet Pasta
• Ancient Harvest Gluten Free Pow! Pasta

4 tablespoons extra virgin olive oil, hazelnut oil, walnut oil, or canola oil

Low-sodium broth as needed

Choose a flavor base and dice it up:

• 1 whole head of garlic
• Shallot
• Yellow/white onion
• 1 bunch of leeks or celery stalks

12-16 oz. your favorite protein (Pick one, or mix as many as you’d like)

• Shrimp
• Diced salmon
• Skinless chicken breast strips
• 95% lean ground beef
• White beans (canned, rinsed & drained)
• Canned tuna (packed in water)

1½ cups of your choice of vegetables (Choose one or mix!)

• Broccoli florets
• Sliced zucchini,
• Sliced mushrooms
• Asparagus
• Spinach
• Kale

½ cup grated cheese

• Parmesan/pecorino/romano
• Shredded asiago/fontina/mozzarella

Herbs to taste:

• Sliced chives
• Italian parsley
• Thyme

To make…

1. Pick your favorite pasta shape; cook it one minute less than package directions. Drain, reserving ½ cup cooking water.
2. Place your oil in a 12-inch skillet and warm over medium heat.
3. Add your flavor base and gently cook until translucent.
4. Add your protein and sauté on medium-high heat until browned. If using tuna or beans, stir until warmed through.
5. Add your vegetables and continue to cook until fork tender or wilted. Add additional broth if more cooking liquid is needed.
6. Stir in the freshly cooked pasta and the ½ cup of reserved cooking water and cook for a few seconds until most of the liquid is absorbed.
7. Remove from heat and stir in cheese and herbs. Alternately, you can substitute the cheese and herbs with any of the delicious finishing sauces below.

Finishing Sauces: Makes 1 serving.

Ginger Hoisin (30 CALORIES) • 1½ teaspoons finely chopped green onions, 2 teaspoons rice wine vinegar, 1½ teaspoons lower-sodium soy sauce, 1 teaspoon peeled fresh ginger, ½ teaspoon honey, 1 teaspoon hoisin sauce

Teriyaki Sauce (30 CALORIES) • 1 tablespoon low-sodium soy sauce, ½ teaspoon sugar, 1 teaspoon rice wine vinegar, ½ teaspoon minced peeled fresh ginger, 1/8 teaspoon crushed red pepper, 1 minced garlic clove, ¾ teaspoon cornstarch, 1 teaspoon water

Coconut Ginger (35 CALORIES) • ½ teaspoon minced peeled fresh ginger, 1 minced garlic clove, 1 teaspoon Sriracha, 2 teaspoons lower-sodium soy sauce, 1 teaspoon red curry paste, 2 tablespoons light coconut milk

Peanut Sauce (95 CALORIES) • 1 tablespoon water, 1½ teaspoons brown sugar, 2 teaspoons chunky peanut butter, ½ teaspoon Sriracha, 1 teaspoon lower-sodium soy sauce, 1½ teaspoons rice vinegar

1. For any of the above, just stir all ingredients until combined.

Mayo-Free Avocado Tuna Salad

Swap out the mayo in a traditional tuna salad for fresh avocado and olive oil to amp up your intake of heart-healthy fats. Serve with 1 cup of antioxidant rich red grapes or 100-calorie bag of Enlightened beans.

Ingredients

Makes 2 servings

4 slices of whole grain bread, toasted and cut diagonally such as Ezekiel Sprouted Grain, Trader Joes California Style Sprouted Whole Grain or David’s Killer Bread

1 5-ounce can tuna in olive oil, drained

2 tablespoons Dijon mustard

2 tablespoons red onion, finely chopped

1/3 cup celery, finely chopped

¼ apple, finely chopped into thin matchsticks

1 tablespoon fresh lemon juice

black pepper, to taste

1 ripe avocado, peeled, pitted, and cubed

1. In a large mixing bowl, combine the tuna, mustard, onion, celery and apple.
2. Add in lemon juice and black pepper to taste. Using a spatula, gently fold in the avocado cubes.
3. Spoon the tuna gently over toast.

( 350 calories, 19  protein, and 9 g fiber per serving)

Microwave Cup of Zoodles

A delicious medley of zucchini, lentil-tomato sauce, and melted mozzarella combine in one easy, microwave friendly meal.

Ingredients

Makes 1 serving

1 small zucchini, spiralized or sliced into 1/8-inch-thick coins

½ cup jarred tomato sauce

½ cup cooked brown lentils* (or canned cannellini beans, drained)

1 scoop of flavorless fiber powder (such as Renew Life Clear Fiber powder)

¼ cup part-skim ricotta cheese

3 tablespoons part-skim mozzarella cheese, divided

1. Arrange zucchini on a microwave-safe plate and cook on high for 90 seconds. Pat dry with a paper towel.
2. In a small mixing bowl, combine tomato sauce, cooked lentils or beans, and fiber powder. In a separate bowl, combine ricotta and 2 tablespoons mozzarella.
3. Arrange half of the zucchini in a microwave-safe mug. Top with1 tablespoon cheese mixture, spreading evenly. Top cheese mixture with 2 tablespoons lentil sauce. Repeat layering zucchini, cheese, and sauce until mug is almost full, then top with remaining mozzarella.
4. Cover mug with a clean paper towel and microwave on high for 90 seconds, until cheese is melted. Let cool 2 minutes before serving.

(314 calories, 25 g protein and 19.5 g fiber per recipe)

*Basic cooked lentils: Make more to store, and use cooked lentils to instantly elevate the fiber and protein content of salads, stir fries, egg dishes, tacos, and stews.

2 cups dry lentils, rinsed

1. In a medium-size pot, add the lentils and enough water or broth to cover.
2. Bring to a boil, cover, and turn down to medium-low.
3. Simmer until tender, about 15-20 minutes.
4. Drain lentils and store in airtight container for up to 1 week.

Canned lentils are also another great time-saving option – just be sure to rinse them under fresh water for about one minute in order to reduce the sodium content.

Pan Fried Chickpea Pita Sandwiches

If you are craving falafel without the deep-fry regret, these pita sandwiches are super tasty with lots of texture, and are easy to assemble.

Makes 8 servings

Ingredients

6 whole grain pitas, halved (80-100 calorie) such as Ezekiel’s pockets

2 (15-ounce) cans chickpeas, rinsed and drained

2 tablespoons extra virgin olive oil

½ teaspoon salt

2 teaspoons ground cumin

2 teaspoons smoked paprika

¼ teaspoon ground red pepper

1 tablespoon fresh lemon juice

¼ teaspoon ground black pepper

8 cups leafy greens, such as spinach or arugula

12 tomato slices

12 thin avocado slices

12 tablespoons of prepared hummus, plain or garlic flavored.

1. Preheat oven to 350 degrees. Wrap pita in foil and bake 10 minutes until warm.
2. Place chickpeas in a single layer between paper towels; pat dry.
3. Heat a large skillet over medium-high heat. Add oil to pan and swirl to coat. Add chickpeas and sauté until lightly browned and crispy, stirring frequently, about 10 minutes.
4. Remove chickpeas using a slotted spoon and drain on paper towels. Add leafy greens to skillet and cook until wilted.
5. In a medium bowl, combine salt, cumin, paprika, and red pepper; stir in chickpeas and toss well to coat. Fold in leafy greens.
6. Fill each pita half with about 2/3 cup chickpea mixture, 1 tomato slice, 1 avocado slice and 1 tablespoon of hummus. Serve immediately.

(328 calories, 12 g protein, 8 g fiber per serving)

Quick Coconut Curry

After a long day, this recipe has all the elements of a quick and satisfying meal- crunchy legumes, tender vegetables, and silky coconut broth. You can make different variation of this curry using any fresh vegetable you enjoy, and precooked proteins such as diced rotisserie chicken or pre-cooked chicken sausage.

Makes 4 servings

Ingredients

2 tablespoons olive oil

¾ cup chopped onion, fresh or from frozen package

2 tablespoons minced garlic, fresh or from jar

2 tablespoons almond flour/meal or all-purpose flour

1 ½ tablespoons curry powder

1 cup fresh cauliflower florets

2 cups mixed squash, sliced or cubed: yellow, green, butternut

4 cups unsalted vegetable stock

1 teaspoon black pepper

½ teaspoon salt

1 cup light coconut milk

Choose a crunchy protein/fiber topper: 6 ounce bag of dry roasted chickpeas, edamame, or beans (any flavor) such as Saffron Road Dry Roasted Chickpeas, Seapoint Farms dry roasted Edamame, or Enlightened Beans

1. In a large pot, heat olive olive oil and swirl to coat.
2. Add onion and garlic; sauté for 5 minutes
3. Add flour and curry powder; cook 1-1 ½ minutes or until flour begins to brown, stirring constantly. Stir in vegetables. Add vegetable stock, pepper and salt. Bring to a boil over medium—high heat.
4. Reduce heat to medium-low, and simmer 15-20 minutes or until vegetables are tender.
5. Remove pan from heat; stir in coconut milk. Divide mixture between 4 bowls; sprinkle each serving with crunchy topping.

( 266 calories and 6.5 g protein+ your crunchy topping)

Power Up! Protein Salad

If you are craving a light and sweet meal that keeps your hunger level in check, look no further. A leafy green salad topped with protein and a citrus twist not only adds a juicy bonus to your meal, but also enhances iron absorption (Iron is an essential mineral needed to make hemoglobin, the oxygen-carrying component of red blood cells. Iron is needed to maintain healthy skin, hair, and nails and if your body is not getting enough, you can become fatigued). Top your salad with any protein you have on hand from animal to vegetarian sources.

Makes 2 servings

Ingredients

2 cups diced fresh strawberries (or any Vitamin C-rich fruit such as kiwi, grapefruit, oranges, watermelon, or pineapple)

2 tablespoons chopped red onion

1 ½ tablespoons balsamic vinegar

¼ teaspoon black pepper

juice of 1 lime

½ ripe avocado, peeled, pitted and cubed

1 tablespoon chopped fresh mint (optional)

3-4 cups dark leafy greens, divided into 2 bowls

Choose a protein topper for each salad: 2 ounces Crispy Coconut Chicken Strips*, veggie burger from frozen package such as Morningstar Farms, 1/2 cup of low-fat cottage cheese such as Friendship 1% whipped or muuna cottage cheese, 1 boiled whole eggs + 2 whites, 2-3 ounces of diced skinless rotisserie chicken breast, chicken or salmon burger from frozen package, 1 cup cooked quinoa-black bean mixture, 2-3 ounces cooked shrimp, 2-3 ounces of cooked lean sirloin/flank steak.

1. In a bowl stir together strawberries, onion, vinegar, pepper, lime, avocado and mint.
2. Divide mixture and spoon over each salad bowl.
3. Add your favorite protein topper to each salad.

(142 calories and 5 g protein pre serving) + protein of your choice

*Crispy Coconut Chicken Strips

Makes 4 servings

Ingredients

Cooking spray

½ cup oats or ground flaxseed meal

½ cup grated parmesan cheese

½ cup unsweetened coconut flakes

1 omega-3 fortified egg

8 ounces boneless, skinless chicken breasts cut into strips

1 tablespoon honey

1. Preheat oven to 400 degree and coat a baking dish with cooking spray.
2. If using oats, placed in a food processor and grind for 20 seconds.
3. In a mixing bowl, combine ground oats or flaxseeds with cheese and coconut flakes.
4. Beat egg. Dip chicken strips in egg and dredge in oat/flax mixture.
5. Arrange chicken strips in a single layer on baking sheet, drizzle with honey and cook 10-15 minutes per side, until golden brown.

( 189 calories and 18 g protein per serving)

References: Cooking Well: Easy Meals @asksari (Instagram, Facebook) Cookinglight.com, Food & Nutrition Magazine. 

Metabolism can be a tricky thing. Feed it too much, and it burns out. Your metabolism is only so powerful, and if you feed it too much, it won’t have enough energy to burn it all. This is why eating too much can cause weight gain.

Feed it too little, and it also burns out. This is why skipping a meal can be so damaging to your body. Every time you eat, your metabolism starts up and burns off whatever you eat. If you skip a meal, your metabolism won’t move for a while. During this time, you are not efficiently burning fat. Eventually, when you skip too many meals, it slows down entirely to conserve energy.

This is why eating 3+ times a day is best for weight loss. It’s also why breakfast is so important. Starting your metabolism early helps it stay running throughout the day. If you don’t keep it moving, you won’t be burning fat efficiently.

When you skip a meal, you’re also missing an opportunity to nourish your body. You are not doing it any favors by doing this. Skipping a meal can make it extremely difficult to reach your protein goals.

Skipping meals also makes it more likely for you to overindulge or overeat. If you let yourself get too hungry, you’re likely to grab whatever is nearby or eat too much at the following meal.

Lastly, skipping meals can drop your energy levels and blood sugar. Low energy levels means you are more likely to skip exercising. Fluctuations in blood sugar can cause sugar cravings and fat storage.

So, make sure to listen to your body and eat intuitively! Eat when you feel hungry, and pay attention to the signals your body is sending you.

Thyroid conditions are becoming increasingly more common, with approximately 20 million Americans suffering from a thyroid condition.

Why does this matter? What does your thyroid even do? Well according to Kelly Brogan MD, it is in control of your metabolism, and depending on what kind of thyroid condition you have, it dramatically affects your weight and many other things.

If your thyroid is under-active, meaning you have HYPOthyroidism, then your body’s processes are slow.

• Your metabolism is slow
• You gain weight more easily
• You’re often tired
• Have poor concentration
• A slow heart rate
• A slow digestive system

If your thyroid is overactive, and you have HYPERthyroidism, then your body’s processes are too fast.

• A fast metabolism
• Weight loss
• Insomnia
• A fast heart rate
• A fast digestive system

Nutrients

Four nutrients that are extremely important for a healthy thyroid include:

• Iodine
• Selenium
• Zinc
• Iron

Hearing this, it may seem like a good idea to automatically supplement with these nutrients. However, if these minerals are too high, they can cause problems. This is why it is important to consult an expert when dealing with thyroid conditions.

Foods to Avoid

• Pro-Inflammatory foods : if your condition is caused by inflammation (autoimmune diseases like Grave’s or Hashimoto’s), reducing inflammation can be very beneficial. Common pro-inflammatory foods include:
  • Sugar: discuss with your dietitian how much sugar is recommended and how much are in your favorite foods
  • Saturated fats: high fat meats and cheeses, processed foods
  • Trans fats: watch for ingredients such as “partially hydrogenated” and “fractionated” in ingredient lists, that means there is trace amounts of trans fats! Common foods: frozen breakfast foods, pastries, donuts, etc
  • Refined carbs: those “white” carbs: white rice, pasta, instant mashed potatoes…
  • MSG: typically in soy sauce and Asian dishes, but can be found in salad dressings and deli meats
  • Gluten: Wheat, rye, and barley. Hidden in many foods. Just because it is pro inflammatory, you may not need to be off all gluten
  • Aspartame: (Equal)
  • Alcohol: everything in moderation

Avoidance of these foods can vary depending on the individual, because everyone has different food sensitivities and is unique! It can also be dose related, so a good rule to follow is everything in moderation. A great way to find out what is causing inflammation in your body is by having a LEAP food sensitivity test done, which you can have done through LBS Nutrition LLC.

Cruciferous vegetables contain goitrogens, which can impair the thyroid’s ability to function. The following foods should not be consumed raw if you have a thyroid condition, and may need to be limited altogether:

• Broccoli
• Cauliflower
• Cabbage
• Kale
• Soy
• Brussels sprouts

Soy is another food that may decrease thyroid function if consumed in large quantities.   Common foods with soy include: soy sauce, products using meat substitutes (check the label), miso, and edamame (soybeans). However, soy can also be a healthy addition to your meal plan. Again, discuss this with your doctor and dietitian.

Be wary of supplements if you are on thyroid medication.  Always discuss your supplements with your doctor and dietitian. These can impact the effects of your medication:

• Calcium supplements
• Iron supplements
• Antacids

And of course, physical activity is very healthy for your thyroid. This may be hard, because fatigue is so common when you have a thyroid condition. Gradually, it will become easier to exercise, and your body will thank you for it. Start slowly and work your way up towards more high-intensity training. Don’t feel like you need to only do cardio! Strength training is great for your body, too.

Foods That Are Beneficial

Omega-3 fatty acids are great for hormone balance, and can be very helpful for inflammation and thyroid function. This includes…

• Wild caught fish (salmon especially)
• Nuts (especially walnuts)
• Flax seeds
• Hemp seeds
• Chia seeds
• Leafy green veggies

Seaweed is a natural source of iodine, which may help your thyroid if you have low iodine. If your iodine levels are too high, you should not consume seaweed.

Probiotic foods help support healthy stomach bacteria, which helps inflammation and general health. Foods like…

• Kefir
• Greek yogurt
• Kimchi
• Sauerkraut
• Kombucha

Fruits and vegetables are important, because the antioxidants, vitamins, and minerals support a healthy and proper-functioning body. A body that is treated properly will work properly!

Coconut oil may also be great for your gut health, and inhibits the growth of harmful microorganisms, which can contribute to inflammation.

Other Things to Consider

It is common for individuals with thyroid conditions to have low vitamin D levels, and it is important for proper thyroid function. You should request that your doctor check your vitamin D levels.

Be sure to get enough sleep! This can contribute to stress, which is also not good for thyroid function. (of course!)

So What Do I Do!?

This can all seem complicated, and your thyroid is absolutely a complex system. Knowing what to do to stay healthy and balanced is not easy, so consulting an expert is the best way to go. An individualized nutrition plan is needed for individuals with thyroid conditions, because knowing the cause and type of your condition impacts the treatment. The Registered Dietitians at LBS Nutrition LLC can help you determine what food plan is right for you, supplements to take, and how to minimize the negative effects of your condition.

Maintaining a balanced and healthy lifestyle can require some effort, especially when we are constantly on the go. Whether you’re rushing to get to work or running from one errand to the next, you still have to eat!  Knowing how to make decent choices and plan better for our hectic lives is crucial for staying on top of our wellness goals.

Tips For On The Go

The most important thing to remember is having foods around that will be filling and hold you over longer.  This includes protein/healthy fat based snacks.  Going long periods of time or eating carbohydrate heavy snacks will make you even more hungry and increase cravings.

Some filling and nutritious snacks:

• Roasted edamame/crunchy edamame
• Sunflower or pumpkin seeds
• Individual Justin’s Peanut Butter Packs with a piece of fruit or with celery
• Protein shakes (make at home or get pre made ones)
• Protein bars (should be balanced, at least 15-20 g protein and less than 6 g sugar)
• Cheese sticks and large handful of nuts or seeds
• Raw veggies- try sugar snap peas and sweet peppers

Also try to stay mindful and accountable! Tracking what you eat at least 3-4 times per week on an app or the old fashioned way, pen and paper, will help. This will keep you honest and maybe even prevent you from choosing that cookie or bag of potato chips!

Last but surely not least, make sure to drink plenty of water throughout the day. Dehydration can mimic hunger.  Sometimes buying the bigger bottles (24 oz or more) can help you get your fluid requirements in easier than the smaller bottles. Do what works for you! Drinks such as Powerade Zero, Propel, Vitamin Water Zero will also work if you want to switch it up.

The main idea is, you want to avoid getting too hungry! This is what leads to poor decisions that will ruin your progress (and being starving is not fun). Keep high-protein / healthy fat snacks on hand to keep you satisfied all day. “Snacking” on a large handful of nuts and a cheese stick will leave you much more satisfied than a bag of chips or pretzels!

Meals On-The-Go

It can be difficult to make good choices when you’re in a rush, so being prepared can be very helpful. Here are some quick meals to pack if you know you will be out all day:

• Salads or wraps with chicken/fish meat/ask for avocado
• Yogurt with seeds, nuts, and some berries
• Lean meat and vegetables

Convenience Stores & Rest Stops

Emergency meals can be tricky, so being prepared is always the best option. Still, we all get stuck at times and end up stopping at a convenience store for chips and candy. Knowing the more balanced choices before the situation arrives can help you stay on track. Go for nuts, seeds, plain yogurt (add nuts or a little granola), fruit with nut butter, vegetables with hummus, hard boiled eggs, protein drinks, and protein bars rather than the cookies, chips, cereal, cereal bars… the list goes on.

Fast Food

Even fast food chains can have decent choices. When in a pinch at these fast food restaurants, here are some of the healthier choices:

• Chipotle: burrito bowl with chicken, veggies, black beans, and guacamole
• Smashburger: Avocado black bean burger and veggie frites (veggies fries!)
• Chick-Fil-A: grilled chicken nuggets
• KFC: grilled chicken wings and small side of cole slaw
• Subway: salad with chicken, turkey, or tuna and a little dressing, you can ask for extra protein
• Starbucks: oatmeal(without the brown sugar), wraps, Moon Cheese, hummus/protein box

Again, notice that each of these meals is a balance of protein, fiber, and fats to keep you feeling satisfied for longer periods and prevent cravings.

Remember that we have to learn how to balance our healthy with our hectic days! They aren’t going anywhere unfortunately. However, this doesn’t mean you have to ruin your progress and how far you’ve come. Being just a little prepared beforehand can help you make better choices and keep you progressing nicely towards your goals.