With Memorial Day right around the corner, we asked Theresa Shank, our registered dietitian what she recommends clients to have in their kitchens to help them lose unwanted winter pounds. Here is what she had to say:

There are many items that are important to have in a healthy kitchen while trying to lose weight, but I won’t bore you with that and just keep it simple by recommending my “must haves.”

Fresh Fruit: Don’t over fruit. Even though fruit is loaded with nutrients and antioxidants, its natural sugar content can be troubling for weight loss. I recommend limiting fruit intake to 1- two servings per day. My favorite picks are apples, grapefruit, blueberries, strawberries, cantaloupe and pears.

Fresh seasonal vegetables or frozen vegetables: the more vegetables you eat the leaner you will be, so aim for at least 5 servings a day. * One vegetable serving counts as a ½ cup cooked or 1 cup raw.

Chia or Hemp Seeds: These seeds are good sources of Omega 3’s and fiber. Try adding to salads, oatmeal or smoothies.  * Omega 3 fatty acids aid in decreasing cholesterol, depression, joint pain, diabetes and improve the health of your skin and hair.

Greek Yogurt: Fage and Siggi’s are my favorite brands. I always recommend Greek yogurt because it is higher in protein, making it more satiating than other yogurts. Siggi’s is the only flavored yogurt that I recommend because of its low sugar content in comparison to other flavored yogurts. For example, Siggi’s vanilla flavored yogurt contains just 9 grams of sugar, that’s only 2 more grams of sugar than Fage’s plain Greek yogurt. Can’t beat that!

Grains:  Incorporate grains into your meals to help keep you feeling full longer. Grains provide nutrients such as B vitamins, folic acid, fiber and protein. I recommend limiting grains to 1-2 servings (think the size of your fist) per day. My go to grains are quinoa, black or wild rice and oats (make sure they are hand rolled, never instant)

Sprouted Bread:  Sprouted grain bread vs. store bought whole wheat bread has higher nutrients such as niacin, B6, folate and protein.  Some sprouted grain breads are also noted to contain less carbohydrate than the average slice of whole wheat bread because some of the carbohydrate content is lost in the sprouting process; making it an all-around better choice.

Lean Proteins: Organic poultry, eggs, and wild caught fish are a must in my kitchen. If you are a vegetarian, I caution you to leave the overly processed “meat substitutes” alone! Instead, try tofu, seitan or tempeh, which lend themselves well to various vegetarian dishes such as homemade burgers, stir-fry’s or veggie chili. The possibilities are endless! * I encourage clients to consume fish at least 3-4 times per week during weight loss efforts.

Olive oil and nut butters: Don’t let the myth that nut butters and oils make you fat, stop you from incorporating these essentials into your diet. Instead, limit you intake of added fat to 1 tbsp. per meal to insure your body the healthy fat it needs while preventing the excess intake that causes weight gain. If you are feeling adventurous try substituting coconut oil, cashew oil or grape seed oil the next time your dish calls for olive oil.

The days are cold, the skies are gray, and the motivation to eat healthy and exercise is harder and harder to find. Staying on track during the winter months is always a challenge, but one that you can conquer if you create a healthy plan and stick to it. Here are some tips for healthy eating and exercise to help you stay on track during the seemingly endless winter season.

Healthy Eating

• Think Ahead: Before starting another hectic week, take a few minutes to plan ahead for the meals and snacks you are going to eat that week. Create a shopping list, and hit the grocery store to stock up on everything you will need.
• Cook Ahead: Now that you have all of the healthy ingredients, make as much food as you can while you have some extra time to ease the stress of weeknight cooking.
• Get Creative: Find new recipes, try new dishes, and turn the same old veggies and protein into something new and exiting.
• Find a Friend: If you feel your motivation waning, recruit a friend to join in the challenge of staying healthy. Motivate one another and find the fun of healthy living once again.
• Purge Your Kitchen: Before we know it, unhealthy food has crept back into our pantries. Take a few minutes to purge your kitchen of all the junk, and start again with a clean slate of only healthy options.
• Here’s a hearty and healthy chili recipe to help inspire some creative cooking.

Butternut Squash Chipotle Chili with Avocado

Modified from Cookie and Kate

INGREDIENTS

• 1 medium red onion, chopped
• 2 red bell peppers, chopped
• 1 small butternut squash (1½ pounds or less), peeled and chopped
• 4 garlic cloves, pressed or minced
• 2 tablespoons olive oil
• ground sea salt
• 1 tablespoon chili powder
• 1 teaspoon ground cumin
• ½+ Tbsp chopped chipotle pepper in adobo* (start with ½ tablespoon and add more to taste)
• 1 bay leaf
• ¼ teaspoon ground cinnamon
• 14-ounce can diced tomatoes, including the liquid**
• 4 cups cooked black beans or 2 cans, rinsed and drained
• 14-ounce can (about 2 cups) vegetable broth
• 2 Avocados

INSTRUCTIONS

1. In a 4 to 6 quart Dutch oven or stockpot, sauté the chopped vegetables (onion, bell pepper, butternut squash, garlic) in one to two tablespoons of olive oil on medium-high heat. You’ll need to stir the ingredients every few minutes so they can cook evenly.
2. Once the onions start turning translucent, turn the heat down to medium-low. Add all of the spices and canned ingredients, and stir. Cover for about one hour, stirring occasionally. Taste test for spice level and add more chipotle if desired.
3. By the time your chili is done, the butternut squash should be nice and tender and the liquid should have reduced a bit, producing the hearty chili consistency.
4. Serve the chili in individual bowls with plenty of diced avocado. You can add a little sprinkle of red pepper flakes and cilantro to garnish (optional).

Exercise

• Try Something New: Find a new class to try, jump on a new machine at the gym, or maybe hop in the pool to help spice up your workouts. Just when you are getting bored with your current routine, find something new to get you motivated once again
• Ditch The Excuses: Don’t let the never-ending list of excuses get in your way. Ignore that little voice in your head that is always making up reasons not to workout.
• Make Workout Appointments: Set aside specific time every day in your schedule, literally block it out on your calendar, for exercise, making it a priority each and every day.
• Find a Friend: When you know your friend is waiting for you at the gym, you are more likely to get there. Find a friend to hold you accountable and try new workouts together.
• Set An Event Goal: Sign up for a race a few months away, (The Broad Street Run, for example) and use that as motivation to get training. When you have a goal in the future and a reason to workout every day, you are more likely to stay on track.

Here’s a workout you can do right in your living room. You don’t even have to leave your house!

Warm up

• 25 jumping jacks
• Go up and down your stairs

Repeat 4 times

Workout: 10 reps of each exercise as many times as you can in 30 minutes

• Squats
• Pushups
• Lunges
• Tricep dips on your coffee table or couch
• Sit ups
• Lateral lunges

Start this New Year off right by purchasing kitchen tools that support healthy cooking and eating. Our registered dietitian, Theresa Shank, has shared her favorite kitchen must have for 2015 to keep your motivation for healthy eating strong and your belly full of wholesome nutrition!

The Spiralizer

This simple kitchen tool is the latest gadget taking healthy kitchens by storm! The spiralizer can turn vegetables such as zucchini, carrots, sweet potatoes, or squash into spaghetti “noodles”.

Whether you are a vegetable lover, a low carb monitor, paleo fanatic, or have gluten intolerance, you’ll want to purchase this tool for your healthy kitchen!

The spiralizer can be found at most kitchenware stores such as William and Sonoma or on websites such as Amazon.

Try one of my favorite recipes using a spiralizer from SkinnyTaste.com

http://www.skinnytaste.com/2014/04/zucchini-noodles-zoodles-with-lemon.html

Halloween candy, Thanksgiving feasts and holiday parties; the last couple of months until the end of the year can test the limits of even the most disciplined weight watcher. Registered dietitian, Theresa Shank, has provided us with simple tips to avoid weight gain during the holiday.

Stay Mindful
Try to remember that the holiday season is about more than just food. Next time you go to a holiday party, take time to admire the decorations. If there is entertainment, be sure to enjoy it. Focus on visiting with friends and family whom you haven’t seen in a long time. That said, be honest and acknowledge that it would be unrealistic not to indulge in some holiday treats. The key is to do it mindfully, and in moderation.

Do Not Show Up Hungry
Indulge with a purpose. Do not show up to the party starving. Some people will skip breakfast and lunch because they want to save calories for their holiday feast. This is a big mistake because most people are then ravenous and end up eating more than they typically would. I encourage clients to eat something small as opposed to skipping an entire meal. Try having a yogurt with fruit and nuts for breakfast and a protein shake blended with fruits and veggies, this way you can get in your fruit and vegetables before carbohydrate and sweet overload.

Plan Your Plate
Set boundaries. Do not go on autopilot the moment the food is on the table; instead survey your options before piling up your plate. Once you observe your options, choose two options from the less healthy dishes and for the rest of your meal stick to healthier options, such as lean meat, complex carbohydrates and vegetables. To ensure that there is a healthy option available, offer to bring one yourself such as a salad with root vegetables or a side such as quinoa or roasted sweet potatoes.

Alcohol
The holidays are a time for cheering and making toasts. I am not suggesting that you do not drink but I do encourage clients to limit themselves to two drinks per gathering. Two drinks average anywhere from 200- 250 calories, which is the amount I suggest for snacks. Once you hit 3-4 drinks you are hovering close to 500 calories, which doesn’t account for the calories that are coming from your food indulgence. Be smart and drink less. Alcohol causes hangovers, which may cause you to skip the gym the next day. It’s a horrible cycle that can be avoided with control.

Don’t give up your morning smoothie because temperatures are dropping! Smoothies are a great way to consume more fruits and vegetables during the day. Registered Dietitian, Theresa Shank, recommends following Eatingwell.com ‘s structure for incorporating a well balanced smoothie into your daily routine!

Liquid – 1/2 cup: You’ll need some liquid to get everything whirring in your blender, but choose wisely. Skip juices—they’re high in sugar (even when they’re 100% fruit juice).

• Try these: Unsweetened almond milk or other unsweetened nondairy milks (soy, rice, hemp), low-fat milk, coconut water, water.

Frozen Banana – 1 cup: For natural sweetness and always rich, creamy (not icy) body, frozen banana slices are a must. Another bonus: bananas are a relatively inexpensive fruit.

Frozen Fruit – 1/2 cup: Frozen fruit makes a frosty smoothie without added ice (some blenders can’t handle ice cubes). Buy already frozen fruit or freeze your own.

• Try these: Blueberries, cherries, strawberries, pineapple, mango, apples, raspberries, blackberries, grapes.

Protein – 1/3 cup: To give your smoothie staying power, add protein. Protein slows the digestion of carbs, keeping you full longer.

• Try these: Nonfat or low-fat plain Greek yogurt or cottage cheese, silken tofu.

Greens – 1 cup: Add 1 cup of greens to help meet your daily veggie quota without overpowering your smoothie.

• Try these: Baby spinach, kale (stemmed and chopped).

Health Bonus – 1 Tbsp.: Throw in chia seeds or flaxseeds, for a boost of omega-3s and fiber. Or add nut butters for healthy fats and a little more protein.

• Try these: Chia seed, flaxseed, hemp seed, peanut butter, almond butter.

Optional: Have a sweet tooth? Add up to 2 tsp. liquid sweetener like maple syrup or agave.

http://www.eatingwell.com/blogs/health_blog/the_ultimate_green_smoothie_recipe