5 Tips for Sticking to Your Healthy Eating Plan While Eating Out

restaurant-mealHaving just returned from traveling, I know that vacations can easily sabotage healthy eating habits. Restaurants work hard to entice you with over-the-top food and drink options. Complimentary bread baskets, rolls, and tortilla chips as well as large portion sizes are just some of the obstacles that can derail your diet plan. Here are some helpful tips and strategies to help you stay on track with your healthy eating plan while eating out.

1. If you know you are going out for dinner, prepare! Eat carefully during the day. Have vegetable soup or a big salad for lunch. About an hour or two before you leave for dinner, have a protein shake, fruit and nuts, or yogurt so that you don’t arrive too hungry. It is important that you don’t starve yourself during the day or skip meals, as this can lead to overeating at dinner.

2. Select restaurants that offer plenty of choices. Review their menu before you go and plan ahead what you will order. Make sure the restaurant offers fresh vegetables and salads, and is willing to make menu substitutions. Continue reading “5 Tips for Sticking to Your Healthy Eating Plan While Eating Out”

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Dinner Tonight: Crispy Baked Cauliflower

cauliflowerCauliflower (along with cabbage and broccoli, to name a couple others) belong to the Brassicaceae family, which literally translates to “cabbage” in Latin. Also referred to as cruciferous vegetables, they are a rich source of vitamins and minerals—including vitamins C, E, K, and A, as well as folic acid, iron, magnesium, and fiber. They also contain a group of chemicals called glucosinolates, which studies have shown could reduce the risk of certain cancers. Funny enough, these same glucosinolates are also responsible for the sulphuric odor and bitter taste that cause many to shy away from these beneficial vegetables.

However, this recipe involves baking the cauliflower, bringing out a very rich toasty flavor. This a is a great side dish to any meal. Crispy baked cauliflower is delicious, as well as nutritious!

Crispy Baked Cauliflower 

• 1 head of cauliflower, cut into florets
• 3 Tbsp  extra-virgin olive oil, divided
• 1/4 tsp sea salt
• 2 garlic cloves, thinly sliced
• 1 to 2 Tbsp capers
• 1/2 cup panko bread crumbs
• 1/4 cup raisins
• 1/4 cup toasted pine nuts
• 1 lemon

Continue reading “Dinner Tonight: Crispy Baked Cauliflower”

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Dinner Tonight: A Twist on Italian Wedding Soup

greens+beansLately, I have been craving warm comfort foods. This variation of Italian Wedding Soup uses a heartier leafy green than spinach, and navy beans instead of orzo pasta. The one thing that remains the same is the meatballs.

This soup provides an excellent source of fiber, vitamins, and nutrients, including folic acid, iron and potassium. Not to mention, it can be a fantastic meal for those watching their weight, because of the high water content.

1 lb organic lean ground turkey
1 large free-range egg
1/2 cup oat bran
1/3 cup grated parmesan cheese
2 tsp dried thyme
2 garlic cloves, minced
1/4 tsp black pepper
2 tsp olive oil
1 yellow onion, chopped
5 cups of organic reduced-sodium chicken or vegetable broth
2 Tbsp finely chopped fresh sage or 2 tsp dried sage
1/4 tsp dried red chili flakes
1/4 tsp salt
2 cups cooked navy beans (if you use canned, rinse and dry them well)
1 bunch of kale or escarole, roughly chopped

To make the meatballs, in a large bowl, combine ground turkey, egg, oat bran, parmesan cheese, thyme, garlic, and black pepper. Roll into balls, using about 1 tbsp of the mixture for each. Should make about 12 to 16 balls.  Continue reading “Dinner Tonight: A Twist on Italian Wedding Soup”

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Overfed and Undernourished: You Are What You Eat

drive-thruAccess to nutritionally depleted, technologically created, chemically treated “food” has many of us taking in thousands of empty calories, each and every day, without realizing the cost.

The saying, “you are what you eat” carries a serious measure of truth. If you’re like most people, you’re overfed and undernourished. And when it comes to your weight and overall health, that’s no laughing matter.

It’s so easy to grab prepackaged, convenient vending machine, drive-thru or shelf food – but what price are you really paying for all that “convenience”?

• Larger sized clothing
• Higher medical bills
• Decreased energy and quality of life

Our bodies are designed to eat fresh, natural, whole foods that supply us with an endless variety of vitamins, minerals, fiber and incredible nutrients.

Think about all the many benefits (including better, fresher, more satisfying taste) that healthy foods provide. Is it really worth it to save a few short minutes of your day, pulling through the fast food drive-thru and spending your hard-earned dollars on items that can take even more from you – like your health, youth and energy?

You may not realize it, but here’s what also happens when you eat this way:

• Since foods that don’t nourish you can’t truly satisfy you, you overeat to try to find that satisfaction.

• These are the foods that are the root cause of many illnesses and diseases.  Continue reading “Overfed and Undernourished: You Are What You Eat”

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10 Best Tips to Avoid Weight Gain & Mindless Munching

food fridgeDo you find yourself mindlessly munching your way through a day? For most of us, avoiding the cupboards and refrigerator usually doesn’t work in the fight against absent-minded snacking and unwanted weight gain.

Here are 10 of my best tips for getting in control of mindless munching – tips to avoid weight gain and stay healthy!

1. Observe
Have you ever watched a parent eating off her children’s plates? Yep, that’s exactly how you look when you do the same thing. If you don’t like how it looks, don’t do it yourself. (My number one rule that really works for me!)

2. Visualize
Picture in your mind everything you’ve snacked on throughout the day… maybe a few handfuls of chips while watching TV, tasting what you’re making for dinner, some of those cookies the kids didn’t find, yet. Now imagine putting all of that on a plate. How does that look? Visualize this plate PLUS the meals you’ve eaten. More than enough, right?

3. Distract:
Try getting involved in another activity to stop you from “mindless munching.” (I find that the best ones are those that require both hands!) Try cleaning out a drawer, taking the dog for a walk, writing in a journal or any other activity that keeps you from munching, but still gives you pleasure.  Continue reading “10 Best Tips to Avoid Weight Gain & Mindless Munching”

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Our Bloggers

  • Paula Gallagher
    Paula Gallagher
    Paula is a highly qualified and experienced nutrition counselor on the staff at Village Green.
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  • Margo Gladding
    Margo Gladding
    Margo's impressive knowledge base is the result of a unique blend of educational and professional experience.
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  • Dr. Neal Barnard
    Dr. Neal Barnard
    Dr. Barnard leads programs advocating for preventive medicine, good nutrition, and higher ethical standards in research.
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  • Joseph Pizzorno
    Dr. Joseph Pizzorno
    Dr. Joseph Pizzorno, ND is a pioneer of integrative medicine and a leading authority on science-based natural medicine.
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  • Debi Silber
    Debi Silber
    Debi is a registered dietitian with a master’s degree in nutrition, a personal trainer, and whole health coach.
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  • Teri Cochrane
    Teri Cochrane
    Teri is a is a Certified Coach Practitioner with extensive certifications and experience in holistic medicinal practices.
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  • Dr. Rav Ivker
    Dr. Rav Ivker
    Dr. Rav Ivker is a holistic family physician, health educator, and best-selling author.
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  • Susan Levin
    Susan Levin
    Susan writes about the connection between plant-based diets and a reduced risk of chronic diseases.
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  • Rob Brown
    Dr. Rob Brown
    Dr. Brown's blended perspective of healthcare includes a deeply rooted passion for wellness and spiritual exploration.
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January 2021