How You Can Build a Smart Snack Schedule

Snacking can support a day of healthful eating — or it can sabotage it!

Research suggests that Americans are snacking more than ever, with a recent study indicating that 27 percent of children's total intake for a day comes from snacks. And, according to NHANES data, adults consume an average of 400 to 600 calories a day from snacks.

Given these data, it is important to understand the basics of building healthy snacks that support physical, mental and emotional health. In the video blog below, I provide practical tips about snacking smarts.

 What tips do you share with clients or use yourself when it comes to snacking? Share your ideas in the comments section.

Grumpy on a Sunshiny Day? It Could Be Dehydration

Summer is in full swing. Sunshine and warm weather should put a smile on your face and make you happy. Well, it does not work for everyone. As temperatures rise, many people are at greater risk of becoming dehydrated, which not only affects their physical wellbeing but also their mood.

A new study, published in the Journal of Nutrition, found that feeling unsettled, fatigued or unable to focus may be caused by lack of fluids in the body. Even when only mildly dehydrated, study participants experienced headaches, feelings of exhaustion, and inability to concentrate. They also felt irritable and less sociable. Although only women were enrolled in this particular research, experts say there is no reason to assume the findings were not applicable to men.

Dehydration often takes place insidiously, meaning most people don’t even feel thirsty when the effects set in. But if lost fluids are not replenished in a timely manner, it can get progressively worse to the point where dehydration can lead to lasting damage, especially to the kidneys.

The fact is that the body cannot function properly without enough fluids. Those are needed to keep its temperature normal, to lubricate and cushion joints, to protect the spinal cord and other sensitive tissues, and to enable waste removal through urination, perspiration and bowl movements.

Symptoms of mild to moderate dehydration include dry mouth, thirst, decreased output of urine, constipation, dry skin, and sleepiness, dizziness and lightheadedness. Severe dehydration has many of the same symptoms but to a much higher degree. Additionally, there can be disorientation, rapid heartbeat, hyperventilation, fever, diarrhea, vomiting and, in extreme cases, loss of consciousness.

The risk of dehydration is not the same for everyone. Children and the elderly are especially vulnerable, and so are people with chronic illnesses like kidney disease and heart health problems.

Those who work or exercise outside in warm or hot weather are strongly advised to closely monitor their hydration needs. The sensation of thirst is not always a reliable indicator. By the time someone gets thirsty, the dehydration process may have already advanced.

Water is the logical choice to rehydrate the body. Adding fruit juice for quicker absorption or a sports drink like Gatorade to boost electrolytes can provide additional benefits. It is important, however, to limit sugar intake when using such beverages, most simply by diluting them with water.

A Family Tradition: Apple and Pumpkin Picking

Apple Picking
Deciding which apples to pick becomes a task on its own. First, find out which apples are ready to be picked then we locate them on the map. We also collect different varieties – locating those good for munching, baking pie, or making applesauce.  Once we make our plan of action, we split and conquer. My brothers, parents, sister, brother-in-law, and husband all end up running in different directions—it becomes utter madness!

My kids are so excited to pick the apples, collect them in their bushel bags and though my son won’t touch an apple at home—he’ll sink his teeth into as many varieties as possible when we’re at the orchard.

Veggie Time
Once the apples are collected, it’s time to move onto the vegetables. Yes, that's right. I found a local orchard that also allows us to pick apples and vegetables. It also has fun activities for kids like hay rides and a ridiculously huge corn maze. Not only does this make great memories in my kiddos, it also enables me to teach them the concept of farm-to-table.

Last year we collected one of the largest butternut squashes I’ve ever seen. This time around we picked string beans, a pretty large squash, eggplant, peppers, corn and tomatoes. I showed my kids what to look for in each of the veggies and we practiced picking them together. I also explained to them some basic facts about the foods we picked, such as why some peppers are green and others are red. Then we discussed how we will cook them at home.

Pumpkin Patch
Last but not least, it was time to choose our pumpkins. We chose smaller pumpkins for the kids to color and decorate the kitchen. Then my kids searched for the perfect pumpkin to carve for Halloween. My husband (as he does every year, without fail) grunted about the weight of the pumpkin as we lugged it all the way to the car.

Family Tradition
This seven-year family tradition is one I am very proud of. Not only do my kids enjoy their time at the orchard, but they also learn to value the hard work it takes to harvest fruits and vegetables. I hope my kids will continue this tradition with their own families when they grow up.

Three Steps to Enjoy the Not-So-Exotic Papaya

Summer is finally here, and with it comes an abundance of seasonable fruits and vegetables. One fruit in particular, the papaya, sees its peak in early summer and fall. The papaya tree, native to South and Central America, is believed to have been first cultivated in Mexico. Despite its proximity to the United States, papayas are often labeled as “exotic” fruits, which may be intimidating to consumers. Don’t be fooled! Selecting, storing and eating papayas is just as simple as eating a banana or apple. Here are three easy steps to enjoying this delicious fruit:

1. Select: Papayas can be found year-round in North American grocery stores. For the best taste, choose papayas in the summer and early fall. When selecting papayas, think about when you plan on eating them. Papayas orange/red in color are reaching the peak of their ripeness and should be eaten the day of purchase. Yellow papayas are under-ripe, and can be eaten 2-3 days after purchase.

2. Store: Ripe papayas should be stored in a refrigerator and will remain fresh for up to one week. Yellow, under-ripe papayas can be stored at room temperature; this will speed up the ripening process. Keeping papayas in a paper bag (especially with bananas) will greatly increase the ripening process as well.

3. Eat and enjoy: Papayas are delicious on their own. Simply cut the papaya in half, remove the dark seeds (if a papaya is ripe, the seeds will come out easily with a spoon) and eat. Extremely ripe papayas can be cut or even spooned out of their skins. Sprinkling some lime or lemon juice on a fresh papaya will enhance its natural flavor. Papayas are also great to enjoy in smoothies, salads and entrees.

Papayas contain a large number of nutrients, including vitamins C and A, folate, magnesium, potassium and fiber. Papayas also contain papain, a digestive enzyme that can be used to tenderize meat. These nutrients give the papaya a multitude of health benefits such as the promotion of good cardiovascular, immune and digestive health.

Don’t be intimidated by the papaya — it may seem exotic but can become a staple in your kitchen. 

4 Ways to Enjoy Grilled Fruit

Grilled Strawberry Banana Dessert Pizza

Recipe by Tawnie Kroll, RDN

Ingredients

• 1 16-ounce container strawberries, sliced
• 2 bananas, sliced
• ¼ cup rum
• 2 tablespoons sugar
• 8 ounces goat cheese
• ¼ cup honey
• 1 raw whole-grain pizza dough
• Chocolate syrup

Directions

1. Clean grill. Spray the grill liberally with cooking spray before turning the grill on. Heat grill to 500°F.
2. In a large bowl, stir together strawberries and bananas with rum and sugar. Let rest for 15 minutes.
3. Use a fork to combine goat cheese and honey until well-combined.
4. Stretch whole-wheat dough. Spread goat cheese and honey mixture over the dough. Drain fruit and spread atop dough.
5. Place the pizza on the grill and cook for 9 to 12 minutes, rotating the pizza every few minutes to make sure it does not stick.
6. Remove from the grill and drizzle with chocolate syrup.

Baked Chicken Breasts with Spinach Pesto and Parmesan

Baked Chicken Breasts with Spinach Pesto and Parmesan

Recipe by Sara Haas, RDN, LDN

Ingredients

• 6 ounces washed baby spinach (about 8 cups lightly packed)
• ¼ cup lightly packed and washed, fresh basil leaves
• 2-3 cloves roasted garlic
• ¼ cup toasted pine nuts
• ½ cup toasted pine nuts
• ½ cup Parmesan cheese, divided
• ¼ teaspoon Kosher salt
• ¼ freshly ground black pepper
• ¼ cup olive oil
• 2 tablespoons water
• 1-2 teaspoons fresh lemon zest
• 4 boneless, skinless chicken breasts, about 4 ounces each
• Kosher salt and black pepper, to taste

Directions

1. Prepare an ice bath by filling a large bowl with ice and water.
2. Set a large pot filled with water over high heat and bring to a boil; add salt (like you would for pasta). Drop the spinach and basil in the water and blanch for about 20 seconds. Carefully remove the spinach and basil and place directly into the ice bath to "shock" it (which halts the cooking process). Once cool to the touch, remove spinach and basil with a strainer or tongs to a towel or stack of paper towels. Wrap up the spinach/basil in the towel and squeeze over a sink to remove excess liquid.
3. Place half of the spinach and basil in a blender or food processor. Add the garlic, half of the pine nuts and pulse a few times to combine. Add the remaining spinach and basil, the remaining pine nuts, 1/4 cup of the Parmesan cheese, 1/4 teaspoon salt and 1/4 teaspoon black pepper and pulse again. Scrape down the sides of the blender or food processor bowl. With the motor running, stream in the oil and then the water. Scrape down the sides again then continue to process until smooth. Remove from the blender or food processor and stir in the lemon zest.
4. Preheat the oven to 350°F.
5. Line a sheet pan with foil and coat with non-stick cooking spray.
6. Place chicken breasts on the sheet pan and season lightly with salt and pepper. Spread 1 tablespoon of the pesto evenly over the top of each chicken breast then move the chicken to the oven and bake, uncovered, for 20 minutes. Remove chicken from the oven and top each chicken breast with 1 tablespoon shredded Parmesan cheese. Return the chicken to the oven and bake an additional 10 minutes or until chicken has reached an internal temperature of 165°F.

Cooking Note

• This pesto recipe will make more than you will need. Freeze extra in ice cube trays for later use.

Lightening Up Your Holidays

Try one of my tips for lightening up your holidays:

Start the day out strong. Anticipation of food restriction only sets you up for disaster. So rather than skipping breakfast and lunch to “save up” for your holiday dinner, eat balanced meals and snacks throughout the day. Fill up on a nutritious breakfast that includes a serving of whole grains, protein and fruit or veggies to help quell hunger pangs later on. And before heading out to your dinner party, enjoy a healthy serving of a fiber-filled food, such as fresh fruit, nuts or vegetables with hummus dip. A growling stomach can derail your best healthy intentions.

More socializing, less talking. Remember, holiday parties are about good conversation, reuniting with friends and family, and sharing laughter and cheer — not just about camping at the food table where the calories are waiting. Although food can be a big part of the season, it doesn’t have to be the focus.

Give cheers for your good health! Skip the sugar-loaded cocktails or spiked eggnog, which can often rake in more calories than a piece of pumpkin pie. Instead, sip on water throughout the evening and enjoy a glass (one 5-oz. glass for women, and two for men) of red wine for a healthy plant-powered dose of polyphenols.

Keep it moving! This is not the time of year to put off exercise. And every little bit adds up. Try to squeeze in any additional activity throughout the day. Talk a walk with your family to look at Christmas lights, wrap gifts standing up, park your car at the end of the lot, take the stairs. You’ll gain more energy, improve your stress level, and also help burn off some of those extra holiday calories.

Set the example. Offer to bring a delicious, healthy dish to your next gathering. Bring a vegetable platter, homemade bruschetta, or your favorite seasonal salad (such as the one below) for a dish you can feel good about eating.

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Beet and Pomegranate Seed Salad

Recipe by Sharon Palmer, RD

Makes 4 servings (about 9 cups)

My husband’s Swedish heritage has brought me an appreciation for beets, a somewhat undervalued vegetable that many chefs have rediscovered recently. This glistening ruby salad highlights beets and other winter plant foods. It’s certainly sophisticated enough for your holiday table and beyond. The compounds responsible for beets' deep red hue, called betalains, are anti-inflammatory, too.

Ingredients
• 4 cups packed mixed baby greens
• 2 cups packed assorted micro-greens
• 2 cups sliced baby beets, cooked and chilled
• 1 cup fresh pomegranate seeds
• 3 tablespoons coarsely chopped walnuts
• 1/4 cup freshly squeezed orange juice
• 1 tablespoon plus 1 teaspoon extra virgin olive oil
• 1/8 teaspoon ground black pepper
• 1 garlic clove, minced

Instructions

1. Arrange the baby greens in a salad bowl or on a platter. Top with the micro-greens.
2. Arrange the beets on top of the micro-greens and sprinkle with pomegranate seeds and walnuts.
3. Whisk together the orange juice, olive oil, black pepper and garlic in a small bowl. Drizzle the vinaigrette over the salad and serve immediately.

Note: If you don’t have time to cook fresh beets for this recipe, use drained canned beets (preferably with no added salt) or refrigerated cooked beets, which are available in many supermarkets.

Nutrition Information per serving (about 2-1/4 cups): Calories 152; carbohydrate 18 g; fiber 3 g; protein 3 g; total fat 9 g; saturated fat 1 g; sodium 160 mg. Star nutrients: Vitamin A (31% DV), vitamin C (34% DV), manganese (16% DV).

3 Reasons I Don't Count Calories Anymore

Calorie Counting Led to Poor Choices

I would routinely opt for low-calorie foods and foods that had a nutrition label instead of nutrient-dense, filling foods. For example, I would be more likely to eat a packaged nutrition bar instead of making my own because I knew exactly how many calories I was consuming with the packaged variety. Or, I would eat powdered peanut butter instead of real peanut butter to "save" calories. Now, instead of thinking about calories, I look at food and think, "Will this fill me up?" and, "Will this make me feel good?" If it won't — even if it's "low-calorie" — I am unlikely to eat it.

I Got a Food Scale

With this purchase, I started to really understand portion sizes, instead of simply logging foods into a calorie-counter and thinking I was eating a set amount. This was huge "aha" moment for me. With a food scale, I realized I was overeating nut butters and undereating carbohydrate-rich foods. I would log "2 tablespoons of peanut butter" into my counter, when, in reality, I was eating closer to ¼ cup! I would log "½ cup quinoa," when, in reality, it was closer to ¼ cup. But my food scale changed that. Now that I know the truth about portion sizes and changed my mindset about "good" and "bad" foods, I've found that all foods can fit into my diet because I keep them in the correct portion.

Counting Calories Doesn't Really Work for Me

Do you truly think you use the same amount of energy and burn the same amount of calories every day? I don't. Instead, I may need more calories on some days and less on others, and having an app tell me how many calories I need just seems wrong.

Today, I truly don't care about the amount of calories in my meals. Instead, I care whether I am getting good sources of carbohydrate, protein and healthy fat. Not worrying about calories can be scary. Heck, I logged my nutrition intake for about four years before I stopped! What have I learned from not calorie counting? How to make all foods fit, how to listen to my body and how to understand nutrients instead of calories. And, you know what? I am never going back.

Finding Good Sources of Protein

Protein is one of my biggest focus points with clients, patients and family members. Are you getting enough protein? Do you think about where protein comes from? Are you getting way too much protein?

My husband and I had dinner once with a couple and the other couple's male counterpart discussed his diet regimen with us — it included an excessive amount of protein powder. The man was taking in well over 150 grams of protein a day. Unless you worry about the nutrition content of foods like I do, you may not realize that 150 grams is way too much. But that is what registered dietitians are for ... to help with a balanced and healthy meal plan. 


If you have ever tried the Atkins diet or modified South Beach diets or any other protein-only diet, you will find that the "science" behind these diets is based on ketosis. Ketosis is when your body increases the ketones in your blood, causing it to burn fat as the primary fuel. It does not mean that these diets are good because, frankly, they are not balanced and you miss out on other nutritionally dense foods. You will lose weight, but it is only a temporary Band-Aid when the focus should be a lifestyle change. 
What does all of this mean for unrefined living?

Here is the 411 — you need protein, and it should take up roughly 20 percent of your diet. Whether you are vegan, vegetarian or carnivore, protein is an important part of your diet and your family’s diet. 
Here are some recommended sources of protein for unrefined living:


Eggs: Poach, scramble, hard boil or fry in coconut oil. 

Lean cuts of beef: Loin and round are the leanest cuts of the cow. Consider switching to farm-raised and grass-fed, trying to steer clear of corn-fed.

Chicken: Without the skin. Consider also switching chicken to farm-raised and grass-fed. 

Pork: I'm not a big fan of pork, but if it is a must on your go-to list, think lean white meat. NOT BACON ... say no thanks to nitrates, salt and fillers.

Some other sources of protein include dairy products. I'll touch on these in later posts, but until then, consider buying only skim or low-fat dairy and organic dairy products (I know this can be expensive, but other than apples and a few other fruits and vegetables, the only organic products I recommend buying are organic dairy products). 

Beans: A great source of protein and, with hundreds of varieties to choose from, you should be able to find your favorites. 

Nuts and seeds: Also a good source of protein and especially easy to squeeze into snack time. 

Soy products: I'll explore soy products in a later post as well. In the meantime stick with edamame and soy milk. 

Fish: A great source of not only lean protein, but good fats. Bake, grill or broil it and stay away from farm-raised or fish imported from other countries. Canned tuna is OK as long as it's stored in spring water. 

Grains: Another source of protein that we'll explore in a later post, especially quinoa. 


Take some time to think about what you eat and where you get your protein from. It's easy to get it unrefined, which will make it healthier for you and your family. Stay tuned for more recipes and ways to eat unrefined! 

Chickpea Salad Sandwich with Sweet Apple Slaw

This sandwich is a vegetarian twist on two diner lunch classics: tuna salad and coleslaw. The chickpea salad doesn't contain any mayo, instead using a combo of mashed avocado and cottage cheese to give a delicious creaminess. Meanwhile, the sweet slaw counteracts the tang of the chickpea salad and adds a bit of a crunch. The beans, veggies, dairy, oils and fruits makes this sandwich packed with fiber, protein, antioxidants, vitamins, minerals and healthy fats — talk about a well-balanced lunch!

Chickpea Salad Sandwich with Sweet Apple Slaw 

Recipe by Natalie Rizzo, MS, RD

Ingredients
Chickpea Salad

• 2 15-ounce cans chickpeas, drained
• 1 teaspoon lemon zest
• 1½ avocados, peeled and de-seeded
• ½ cup cottage cheese
• Juice of 1 lemon
• 1 carrot, diced
• ½ small white onion, diced
• ½ teaspoon salt

Slaw

• 1 cup sliced red and green cabbage
• 1 red apple, grated
• ½ cup canola or vegetable oil
• 1 tablespoon red wine vinegar
• 1 tablespoon Dijon mustard
• 1 tablespoon honey
• Salt and pepper, to taste

Sandwich Extras

• Whole-wheat bread
• Spinach or lettuce

Directions

1. In a food processor, combine chickpeas and lemon zest. Process until mostly smooth, with small chunks.
2. In a separate bowl, mash avocado with a fork. Add cottage cheese and lemon juice, and stir until combined. Add carrots, onions, salt and chickpea mixture to the bowl with the avocado mixture. Stir to combine.
3. In a separate bowl, make slaw by combining cabbage and grated red apple. In a small bowl, make slaw dressing by whisking together oil, vinegar, mustard, honey and salt and pepper. Pour dressing over slaw and stir evenly to coat.
4. Toast bread and assemble sandwiches by layering spinach or lettuce, chickpea salad and slaw. Makes 3 sandwiches.

Baked Sweet Potato Chips with Chipotle

“Sweet and spicy baked chips that are the perfect accompaniment to any sandwich, wrap or burger!”

Sweet potatoes have become America’s sweetheart. Maybe it’s their vibrant color or that simple touch of sweetness that makes people swoon. It certainly makes my heart soar to see people reaching for these fantastic root veggies at the grocery store. Secretly I hope that they are choosing them for their nutrition, but mostly, I’m just grateful they’re grabbing them at all. Inspired by our love-affair for sweet potatoes, I embarked on creating a simple side dish that packs both a flavorful and nutritious punch, Baked Sweet Potato Chips with Chipotle!

Making baked chips out of sweet potatoes may be slightly more difficult than using the fryer. I think with a few simple steps, the baked version is just as good. Slicing the potatoes thin, flipping halfway through cooking and rotating the pans in the oven all helps to evenly cook the potatoes, while preventing burning. Adding a layer of heat with the chipotle pepper balances the sweetness of the potatoes and makes them extra-satisfying.

Skip the bagged chips next time you’re at the store and grab some sweet potatoes from the produce aisle instead!

Food Safety Tip: Whether you use a food processor, mandolin or knife to slice these chips, be sure to clean the device well after using it. Use a stiff brush and plenty of hot, soapy water to clean nooks, crannies and crevices. Allow it to dry completely before storing it.

Baked Sweet Potato Chips with Chipotle

Recipe by Sara Haas, RDN, LDN

Ingredients

• 1 pound sweet potatoes, washed, skins left on
• 2 tablespoons olive oil
• ¼ teaspoon black pepper, if desired
• ¼ teaspoon Kosher salt
• 1 1/2 teaspoon ground chipotle pepper

Directions

1. Place oven racks in the middle and upper third of the oven and preheat to 375°F. Line two sheet pans with parchment paper.
2. Slice potatoes into 1/8-inch rounds and place in a large mixing bowl. (Tip - If you have a food processor, use it to make uniform-size chips. A mandolin also works well to accomplish this. If you don't have either of those kitchen tools, have no fear, you can simply use a knife.)
3. Toss the potatoes with olive oil. Add the salt, black pepper and chipotle and mix until potatoes are covered in spice.
4. Spread potatoes in a single layer onto each sheet pan. Place in the oven and bake for 10 minutes. Remove pans from the oven and flip potatoes over.
5. Rotate pans so that the pan that was on the middle rack is now on the top rack and vice versa.
6. Cook another 10 minutes.Remove chips from the oven and serve immediately.

Hand Sanitizer vs. Hand Washing: Which Is Really Better?

Does your hand sanitizer pass the test?

You’re at a concert or at the zoo with your kids. You need to wash your hands. There is no water around, so you reach for a bottle of hand sanitizer. But how effective is hand sanitizer compared to washing your hands with soap and water?

Proper hand washing is best, but when soap and water aren’t available hand sanitizers can be a substitute. But remember these important tips:

1. Always use an alcohol-based hand sanitizer that contains at least 60% alcohol. H
2. and sanitizers are not effective if your hands are visibly dirty.
3. Alcohol-based hand sanitizers can reduce the number of germs on hands in some situations, but sanitizers do not eliminate all types of germs. For example, a 2011 study from the Centers for Disease Control and Prevention reveals that hand sanitizer doesn’t reduce the spread of some viruses such as the Norovirus.

Bottom line: Hand sanitizer can substitute for soap and water if it’s not available. But if you have the choice, opt for soap and water.

5 Tips for Surviving and Thriving in a Dietetic Internship

One of the scariest things I've ever seen was an estimate of the total cost of tuition and expenses over two years during a dietetic internship/graduate degree program. "How am I going to afford my electricity bill? Or food?" I thought.

But never fear! As a newbie to the game, I have five tips for all of you interns just starting out or those thinking about applying next round.

Do Not Pick a Program Based Only on Cost

Seriously, just don't. Your dietetic internship is something that you have worked hard towards for at least the past four years, and it represents the culmination of everything you have learned thus far. I cannot stress enough the importance of being happy with the location, focus and dynamics of your internship. I knew doing my internship in Chicago would mean a much higher cost of living than being in a smaller town, but I was so in love with the city and program that I knew I had to take a chance and apply anyway.

Pick a Program with a Graduate Degree Attached

I know, this seems completely insane. "Graduate degrees are expensive! I'm just adding more expenses!" To all of you thinking this right now, I have two words for you: student loans. Student loans are available to graduate students — meaning that taking out the maximum loan will help cover cost of living, books and the millions of other fees that will pop up as you go along.

Be Prepared for Surprise Costs and "Rainy Days"

Speaking of fees popping up along the way — that is going to happen a lot, especially in the first month or so as an intern. Be prepared for background check, blood tests, TB tests, lab fees and many more things that you have never even thought of. In addition, if you have undergraduate loans, you may not be able to defer them right away while you are in a graduate program (or, you may not be able to defer them at all if you are not taking graduate courses). Budget these costs into your financial plan so you aren't taking that money out of your future rent payments.

Become a Bargain Shopper

Buy cheap things! Starting an internship means potentially having to stock up on professional clothing, which can get expensive. I have learned the ins and outs of thrift stores (they're a good source of barely-worn dress pants) and discount stores that carry name-brand professional clothing for up to half the price. For food, I try to hit my local farmers market as much as possible and shop around for the best deals.

Have Fun

This is, by far, my most important advice! You most likely will be in new city, in a new place, or at the very least surrounded by new people and opportunities. Take advantage of the fresh start and try not to stress yourself out too much about costs. The time will fly by and hopefully, before you know it, you will finally be able to call yourself an RDN … and employed!

Roasted Carrots with Lentils

You can never have too many quick and easy vegetable sides.
 Think outside the box a bit with this roasted carrots with lentils recipe. Featuring crunchy, roasted lentils and sweet carrots over ricotta and Asiago cheese, this divine combination of textures and flavors brings together important nutrients like protein, fiber, vitamin A, potassium and folate in a delectable way. 

Roasted Carrots with Lentils 

Recipe developed by Kati Mora, MS, RDN
Serves 2 

Ingredients

• 4 medium carrots, sliced in half, length-wise
• 2 tablespoons unsalted butter
• 1 tablespoon honey
• ½ cup roasted lentils 
• ½ cup part-skim ricotta cheese 
• 1 ½ tablespoon grated Asiago cheese, divided 

Instructions 

1. Preheat oven to 425° F. 

 
2. In a medium-sized saucepan, melt butter. Add honey and stir until well combined. 

 
3. Using a pastry brush, fully coat each carrot with honey-butter mixture. Place carrots on parchment-lined baking sheet and bake for 28 to 30 minutes, or until edges begin turning golden brown. 

 
4. While carrots are roasting, stir together ricotta cheese and 1 tablespoon Asiago cheese. 

 
5. Divide cheese mixture in half and plate on two plates. Sprinkle remaining Asiago cheese on top of each plate. 

 

 
6. Remove carrots from the oven and place four carrot slices on each plate, making sure to press slightly down into cheese mixture. 


7. Sprinkle ¼ cup lentils over each, serve and enjoy! 

 

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Kati Mora, MS, RDN, is a registered dietitian and nutrition expert who helps people reinvent their eating habits by creating meals they love. Learn more about her at katimora.com, and check out her No. 1 tip for eating your best here.

(Photo: Kati Mora, MS, RDN)

Cara Mengecilkan Lengan + Mengencangkannya

Bagaimana cara mengecilkan lengan plus mengencangkannya? Caranya, pertama Anda harus makanan makan sehat yang kaya sayur dan buah, mengurangi asupan kalori, gula dan junk food.

Kenapa? Karena Anda tidak akan bisa hanya menyingkirkan lemak di lengan saja. Tubuh Anda tidak bisa bekerja membakar lemak hanya di bagian tertentu. Jadi solusinya mau tidak mau Anda harus menurunkan berat badan secara keseluruhan dengan diet sehat.

Kedua, lakukan gerakan mengencangkan dan mengecilkan lengan secara rutin. Apa saja latihan atau gerakan yang dapat mengecilkan lengan sekaligus mengencangkannya? Ada videonya di bawah ini yang akan membimbing Anda melakukan latihan mengecilkan lengan dengan cepat.

Penyebab Lengan Menggelambir

Lengan menggelambir disebabkan oleh kelebihan lemak, yang terjadi secara alami seiring dengan bertambanya usia.

Menurut para ahli, setelah usia 30, lemak tubuh cenderung meningkatkan sementara otot cenderung mengendur.

Perubahan ini sebagian disebabkan karena perubahan hormonal yang terjadi seiring bertambahnya usia dan karena kurang berolahraga.

Perubahan hormonal menyebabkan tingkat metabolisme menurun, sehingga tubuh hanya mambakar sedikit kalori.

Metabolisme yang lambat dikombinasikan dengan sedikit kalori yang terbakar dan kurangnya olahraga menimbulkan risiko naiknya berat badan dan lemak di lengan.

Tips Cara Mengecilkan Lengan + Mengencangkannya

• Diet Sehat

Defisit kalori harian dari 500 sampai 1.000 kalori dapat membantu Anda menurunkan berat adan 1 sampai 2 pon per minggu.

Makan makanan yang sehat yang mencakup produk susu rendah lemak, sayuran, protein tanpa lemak, buah-buahan dan biji-bijian, dapat membantu Anda menurunkan berat badan sekligus mengecilkan lengan.

• Mengurangi Lemak di Lengan

Hanya melakukan latihan bisep dan trisep tidak akan menjadikan lengan Anda kencang. Dan latihan-latihan ini tidak akan membakar lemak di lengan Anda.

Untuk mengurangi lemak lengan, fokus pada mengurangi lemak di seluruh tubuh Anda dengan olahraga kardio dan diet sehat. Ketika berat badan Anda mulai turun, lemak di lengan juga akan berkurang.

• Olaharga Mengecilkan Lengan + Mengencangkannya

Video olahraga cara mengecilkan lengan berikut ini bisa menjadi referensi untuk Anda yang sedang berusaha mengecilkan lengan.

Dalam video ini di contohkan gerakan yang efektif untuk mengecilkan lengan dan mengencangkannya. Selain itu gerakan sederhana ini bisa Anda lakukan di rumah, silahkan saja lihat langsung videonya yak.

Cara Mengecilkan Perut Buncit Dengan Cepat Dan Mudah

Cara mengecilkan perut buncit yang benar bukanlah dengan sit up, namun dengan membakar lemak terlebih dahulu. Karena latihan sit up tidak membakar lemak sama sekali. Sit up bertujuan untuk membentuk otot perut menjadi lebih kencang dan sixpack. 

Latihan sit up cocok untuk Anda yang telah memiliki perut rata. Bagi Anda yang masih memiliki perut buncit, sebaiknya hindari latihan tersebut. Karena sekeras apapun latihan yang Anda lakukan tidak akan memberikan pengaruh sama sekali.

Cara Mengecilkan Perut

Lantas latihan apa yang cocok untuk mengecilkan perut buncit? Cara sederhana namun memberikan hasil maksimal adalah latihan kardio. Latihan ini dapat membakar lemak pada area perut sedikit demi sedikit hingga perut terlihat rata. Berikut ini beberapa latihan kardio yang bisa Anda coba:

Jalan Cepat

Berjalan cepat dapat membakar lemak dan mengecilkan perut buncit. Bagi Anda yang tidak bisa melakukan jalan cepat diluar ruangan, bisa melakukannya di treadmill. 

Berlari

Seperti jalan cepat, berlari dapat dilakukan diluar maupun didalam ruangan dengan menggunakan treadmill. Latihan ini sangat baik untuk mengecilkan perut dan menurunkan berat badan. Jika bosan di dalam ruangan, maka bisa mengajak teman untuk jongging sekitar area rumah atau mencari track yang lebih menantang.

Bersepeda

Bersepeda juga bisa dilakukan di dalam ruangan menggunakan sepeda sepeda stasioner. Jika ingin menghirup udara segar, maka bersepeda di luar ruangan merupakan pilihan terbaik.

Beranang Selain dapat membakar lemak, berenang juga dapat membangun otot dan membentuk tubuh ideal. Sebagai contohnya Anda bisa melihat para perenang profesional, mereka memiliki bentuk tubuh yang bagus dan proporsional.

Perbaiki Pola Makan

Selain latihan kardio, menjaga pola makan juga sangat penting. Lemak yang dibakar harus lebih banyak dari pada yang masuk kedalam tubuh. Batasi sumber lemak tinggi dan makanan yang digoreng seperti keripik, snack, serta camilan lainnya. Gantilah sumber karbo dengan karbo kompleks seperti nasi merah atau oatmeal, minuam air mineral minimal delapan gelas setiap hari dan perbanyak pula mengkonsumsi sayur dan buah.

Tahapan Lanjutan Mengecilkan Perut

Jika lemak perut Anda mulai terkikis dan terlihat perubahannya setelah melakukan latihan kardio, maka saatnya mulai membentuk perut menjadi lebih indah.  Namun jangan terburu-buru melakukan gerakan sit up. Lakukan gerakan multijoint seperti squat atau pull up yang lebih efektif melatih otot perut dari pada gerakan isolasi seperti sit up. Selain itu Anda juga bisa melakukan bicycle crunch.

Squat 

Bicycle Crunch

Pull up

Konsisten dan kerja keras merupakan harga mati, karena jika bermalas-malasan maka Anda tidak akan mendapatkan hasil yang diinginkan. Ingat, tidak ada cara instan dan ekspress untuk mengecilkan perut. Yang harus Anda lakukan adalah melakukan program dengan sungguh-sungguh dan merubah gaya hidup menjadi lebih sehat.

3 Cara Mengecilkan Paha Dengan Metode yang Tepat

Memiliki paha yang langsing dapat membuat bentuk tubuh Anda terlihat lebih proporsional. Selain itu lebih memudahkan dalam memilih celana jeans, karena jika memiliki paha yang besar sedikit sulit mencari ukuran yang pas.

Mengecilkan paha berarti mengurangi tumpukan lemak pada area tersebut, oleh sebab itu Anda dapat memasukkan program diet dengan memperbanyak asupan serat, biji-bijian, gandum, dan melakukan gaya hidup yang sehat. Hindari makanan yang tinggi karbohidrat, lemak, gula, minuman berkafein dan bersoda.

Apa yang menyebabkan seseorang memiliki paha yang besar? 

Ada beberapa faktor yang menyebabkan seseorang memiliki paha besar, diantaranya adalah:

Gender

Wanita cenderung memiliki paha yang lebih besar dari pada pria, hal ini dikarenakan hormon estrogen yang dimiliki wanita mengarahkan untuk menimbun lemak pada area pinggul, pantat, dan paha.

Genetik

Faktor genetik memiliki pengaruh besar terhadap penumpukan lemak dalam tubuh. Meskipun merupakan faktor bawaan, namun Anda tetap bisa mengecilkan paha dengan cara yang tepat.

Lemak

Seperti yang dijelaskan diatas, kebanyakan wanita cenderung menyimpan lemak pada area paha. Ini menunjukkan bahwa Anda harus berjuang ekstra keras untuk membakar lemak pada area tersebut.

Otot

Faktor lain penyebab paha yang besar adalah otot, bisa saja Anda memiliki otot paha yang besar secara alami. Belum lagi ditambah timbunan lemak sehingga membuat paha terlihat lebih besar.

Ada yang bilang bahwa mengecilkan paha jauh lebih susah dari pada mengecilkan perut, benarkah demikian? Well, sebaiknya Anda coba dulu beberapa latihan berikut ini untuk membuktikannya. 

Latihan Pertama : Squat with Ball

Caranya:

• Tempatkan bola latihan antara dinding dan lekukan punggung bawah Anda.
• Berdiri dengan kaki selebar bahu yang direnggangkan.
• Tekuk lutut Anda pada posisi lebih rendah antara 5 sampai 10 inci, menjaga posisi bahu dan pinggul. Tahan posisi ini selama 3 detik, setelah itu berdiri kembali.
• Mulailah dengan 5 kali pengulangan dan lanjutkan ke latihan berikutnya. Anda bisa mengambil istirahat selama 30 detik selama jeda antar set.

Latihan kedua: Flamingo Balance

Caranya:

• Pegang dumbbell di tangan kanan, berdiri dengan tangan kiri Anda di pinggul.
• Berdiri condong ke depan, mengangkat kaki kiri Anda ke belakang setinggi pinggul. Pada saat yang sama, tinju lengan kanan ke depan .
• Putar telapak tangan menghadap ke atas, lakukan latihan bisep.
• Turunkan kaki sebentar, kemudian ulangi untuk 12 kali pengulangan. Pastikan untuk menjaga kaki kiri lurus saat menekuk lutut kanan.
• Setelah pengulangan selama 12 kali, lakukan untuk sisi sebaliknya dengan 12 kali pengulangan juga.

Latihan Ketiga : Plyometric Squat

Caranya:

• Jongkok, tekuk lutut Anda hingga 90 derajat.
• Lompat dan kembali lagi dalam posisi jongkok. Gunakan kekuatan di kaki dan pantat saat Anda melompat.
• Lakukan sampai 8 kali pengulangan.
• Ambil posisi awal berdiri dengan kaki selebar bahu yang direnggangkan.

Ketiga latihan diatas dapat Anda lakukan secara rutin dan teratur untuk mendapatkan paha yang langsing. Latihan tersebut tergolong mudah dan tanpa membutuhkan bantuan seorang personal trainee, sehingga dapa Anda lakukan dimana saja dan kapan saja. Selamat mencoba!