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Aileen Birkitt, RD: Posted on Thursday, November 19, 2015 1:55 PM
10 Tips for Eating
During the Holidays 1. Be Mindful. Of conversation, of food, of drink, of your
surroundings!
2. Focus on the gathering for
conversation, not just the food.
3. Eat regular meals and snacks prior
to your holiday meal. Don’t “save up”
and not eat all day. You will probably end up eating more later and will probably be
more uncomfortable after eating later on in the day if you do that.
4. Check in with yourself BEFORE you
are full. Put your fork down and wait a
few minutes. Remember it takes 10-20
mins for the stomach to fill up.
5. Stop before you are stuffed, stop
when you are just satisfied.
6. Bring the healthy side dish or
vegetable or salad. That way you know
there is something to fill up on first.
7. If you drink alcohol, have a full
glass of water nearby for every drink you have. Also, try to stick to the lighter beers or a glass of wine. This will help to prevent dehydration and to keep you from drinking too
much!
8. Take a walk. Get your group to take a walk after dinner or
maybe you have time to go in the morning before your gathering. Just make sure to move around during the day.
9. Even if family pushes you to eat
more, stop if you are full. Try asking
for a to-go container or a bag to take it home in so you can have it later. “I would love to but I don’t have anymore
room..” I would love to try it tomorrow when I have a little more room...looks
delicious” are some good responses.
10.When eating dessert, have a small slice of
one thing or a tiny sliver of a couple
things. If you are stuffed (try not to
be!) you may want to forgo the dessert and take it home for later.
And, most importantly, ENJOY!!!! |
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Aileen Birkitt, RD: Posted on Thursday, October 29, 2015 8:55 AM
DISCLAIMER: I am not a therapist but as a Registered Dietitian/Nutritionist I do work with many children and adults with eating disorders and disordered eating. These tips are meant to be used as a guideline. Thanks!
Wondering how to talk to the kids about the recent WHO studies which showed a link between hot dogs, lunch meat, etc. and cancer?
My advice: don't create panic. I would just explain (only if they are old enough for this conversation) that they should not eat those foods on a regular basis but if they are offered a hot dog at the BBQ or ballpark they will not suddenly get cancer. It's probably better to have this discussion with the older children because they may start hearing about it in school. With toddlers and young elementary students you have the control to not serve these foods. They are probably too young for this conversation.
The reason this is a delicate subject is that you don't want to create a fearful situation around these foods. Children need to know that this study was about what would happen over time.
Children may develop anxiety if they think one time eating the food can cause cancer. The more you can reinforce once in awhile is ok, and not all the time can help to take away the "all or nothing" way of thinking out of the picture. This explanation may help to alleviate some of the anxiety if they were to eat one of these products.
Hope this helps! |
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Aileen Birkitt, RD: Posted on Tuesday, October 27, 2015 1:45 PM
EEEEKKK!!!!!!!! What can I eat anymore now that lunch meat and hot dogs and salami cause cancer?????
Does this sound like you? Don't know what to eat?
Read below to get answers!!!!!
Ok, so you are not going to buy that salami, ham or deli turkey anymore, right??
Right. Here are some new lunch ideas:
Grill or bake chicken, then add a little reduced fat mayo and some parsley to make chicken salad. Add lettuce and tomato. You can put this in a whole wheat wrap or on whole wheat bread OR just slice the chicken and add lettuce and tomato (with a little mayo or mustard) on your sandwich.
You can also make a chicken caesar salad- just be sure to have a whole wheat roll on the side to get some whole grain carbs! Just put sliced grilled chicken over greens, add as many veggies as you like and add a low fat caesar dressing or I would highly recommend Organic Goddess dressing by Annie's.
Buy precooked turkey at the deli and have them slice it -(the one without any preservatives, etc)- you also can make a turkey salad, or add a slice of cheese, lettuce and tomato and have a turkey sandwich.
The ol' pb and j is always a good standard.
Have a whole wheat wrap with hummus and tabouli (usually can find both in the deli area of your grocery store). Just add some lettuce greens and you're good!
Egg salad! Just try and not go overboard on the mayo. Use a little of the Hellman's light. Yes, eggs are fine (1 per day for most, 3 a week for diabetics). Or, sliced egg sandwich. (It gets really fun when you have one of those egg slicers-whoo hoo!)
Tunafish is ok once per week also. Get some water packed tuna, drain it, add celery and parsley- can also put this in a wrap or on whole wheat bread with some lettuce and tomato.
Add 1/2 cup of your favorite beans to a vegetable salad (my personal favorite are chickpeas). Drizzle on an Italian or balsamic dressing, add a small whole wheat roll on the side.
Go Greek- a greek salad (with toasted pita on the side) or a wrap with: feta cheese, pitted kalamata olives, arugula or spinach, lettuce, tomato. You can add chickpeas to this one for extra fiber and taste! I also recommend a balsamic vinegar based dressing for this one.
Buy some fresh mozzarella and slice it (or pre sliced mozzarella is ok too), avocado slices, sliced carrots, lettuce and tomato. Drizzle with a balsamic salad dressing (like Paul Newman's) and put on some nice Ciabatta bread.
Leftovers are also always a simple, easy idea!
Hope this gives you HOPE for your lunches!!
Enjoy!!!! |
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Aileen Birkitt, RD: Posted on Friday, October 23, 2015 11:35 AM
When you go into autopilot mode while driving around stressed from place to place you are usually not going to make the best food choices.
Here's a tip for you: Just for today, just notice how many times your hand ends up in the candy bowl at work (yes, autopilot!) or when you stop and grab that snack at Starbucks (autopilot!) or Dunkin Donuts(autopilot!). Or maybe you grab a quick lunch at McDonald's (autopilot!) because you have no time to eat.
Solution? Plan the day before. Look at your schedule. Pack a lunch ( sandwich or wrap with some protein and veggies, and fruit) and some healthy snacks (cheese sticks and crackers or yogurt and granola, protein bar, to name a few). Have these items packed with you in the morning in your cooler bag. It does take some planning but it is worth it! You will be more prepared, and will be eating more healthfully. |
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Aileen Birkitt, RD: Posted on Wednesday, May 27, 2015 3:07 PM
"
Do I really need carbs?
I get this question all the time.
And yes, the answer is yes.
Why?
Your brain needs them for functioning
Your muscles need them (especially before and after exercise)
They provide your body's PRIMARY energy source
They help regulate blood glucose
They prevent the use of protein for meeting energy needs
They provide fiber, which helps you feel more full (esp. whole grains)
Aim for at least 6-8 servings per day
Did I convince you? Did I? |
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Aileen Birkitt, RD: Posted on Wednesday, January 21, 2015 4:07 PM
Hi everyone! I just came up with a great Mediterranean lunch recipe. I must admit that I took some ideas for this recipe from my George Foreman cookbook. Recipe called "Artichoke Stuffed Chicken".
In a food processor throw in one can of drained artichoke hearts, 1 tablespoon fresh lemon juice, 1 tablespoon grated Parmesan cheese and 1 clove of chopped garlic, and 1 tablespoon of extra virgin olive oil.
Grind until it is blended.
Put some mayonnaise (1 tsp per slice) on each slice of a nice whole grain bread. Add some grilled sliced chicken breast. Put the artichoke sauce over the chicken (about 1/8 cup). Add some roasted red peppers (from the jar is fine- quicker!). Throw on some slices of lettuce (dark greens- romaine or spring mix, etc). And you have yourself a great healthy sandwich!
Enjoy! |
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Aileen Birkitt, RD: Posted on Thursday, January 15, 2015 2:40 PM
Hi everyone. As we are getting our New Year off to a new start, I thought I'd share some healthy breakfast ideas with you.
To keep full (so you don't have as many urges to overeat later) , have low sugar and high fiber I recommend the following:
1/2-1 cup of bran flakes cereal, low fat milk or soy milk and 1/2 cup berries or a regular sized banana (1/2 if large)
1 cup of Wheaties and milk/fruit mentioned above
1-1 1/4 cup Cheerios, milk, fruit
1/2 cup Wheaties or Cheerios and 1/2 cup Kashi GoLean Crunch Honey Almond Flax with milk and fruit
1 cup of homemade oatmeal with 1-2 tsp. brown sugar, 1/4 cup chopped walnuts and raisins mixture (throw on some milk too if you like it with milk)
1-2 slices whole wheat toast with 1-2 tsp. real butter, Greek nonfat or low fat yogurt on the side
1-2 eggs and 1-2 slices whole wheat toast, 1-2 tsp. real butter, fruit on the side OR put scrambled eggs in a whole wheat burrito, sprinkle on a little sharp cheddar cheese (1/8 cup approx) add some salsa, and roll up!
For waffles, I recommend Van's multigrain. Have 1-2 with fresh fruit and a tablespoon real maple syrup. Also add a glass of low fat milk or yogurt.
Hopefully these ideas help you to get healthier in the New Year!
Enjoy!
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Aileen Birkitt, RD: Posted on Monday, December 08, 2014 1:31 PM
Here is a delicious vegetarian recipe using tofu that I adapted from Cooking Light that is fairly simple to prepare. A bonus is that this recipe will give you some protein from the tofu.
Penne with Tofu-Basil Pesto
Serves 4 (serving size- 1 ¼ cups)
1 cup fresh basil leaves 1 cup silken tofu ¼ cup grated fresh Parmesan 2 tbsp. fresh olive oil 2 tbsp. fresh lemon juice ½ tsp. black pepper ¼ tsp. salt 1 large garlic clove, minced 1 tsp olive oil 2 ½ cups sliced cremini
mushrooms ¼ cup minced shallots 4 cups hot cooked penne
(about 8 oz. uncooked)
1.Combine first 8 ingredients
in a food processor or blender, and process until smooth. Place pesto in a small nonstick skillet; cook
over low heat until warm. Remove from
heat, keep warm. 2. Heat 1 tsp. olive oil in a large nonstick
skillet over medium high heat. Add the
mushrooms and shallots, and sauté 4 minutes. 2. Combine penne, pesto, and mushroom mixture in
a large bowl, toss gently.
Enjoy! |
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Aileen Birkitt, RD: Posted on Friday, December 05, 2014 2:35 PM
Do you tend to think of
something as “good” or “bad” when you are eating it? Who assigns these labels? You!
Think of where you may have
learned these labels and why they have stuck with you. Remember, a piece of toast is only a piece of
toast until you label it as something else.
Try this for today: notice how often one of these labels comes up
when you are eating. Try and remind
yourself that the food item is just the food item, nothing else. It is
when we use these labels that guilt and shame may enter the equation.
So try and ditch the labels,
see what happens.
Enjoy!
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Aileen Birkitt, RD: Posted on Thursday, October 30, 2014 7:40 PM
This is the best roasted pumpkin seed recipe ever! Don't throw out those pumpkin seeds after pumpkin carving!!!!
From all recipes.com
Ingredients
1 1/2 cups raw whole pumpkin seeds 2 teaspoons butter, melted 1 pinch salt
Directions: 1. Preheat oven to 300 degrees F. 2. Toss seeds in a bowl with the melted butter and salt. Spread the seeds in a single layer on a baking sheet and bake for about 45 minutes or until golden brown, stir occasionally.
These are wonderful! Enjoy!
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