Thursday, April 30, 2015

Healthy Snacks T.V. Segment Part 2

The last television appearance I did was on healthy snacking. I wanted to share some of the tips that I shared in the interview. And, there are some bonus tips for healthy eating as well! Check out the first segment for tips on eating healthy.



What are some examples of healthy snacks?

            Planning a healthy snack is just that; it takes just a little planning. So, buy fruits and veggies at the store at least weekly to make sure you have healthy snacks easily accessible.

I start planning a healthy snack by thinking of a fruit or vegetable that I like. Any fruit or vegetable can be a healthy snack. If you feel like a fruit or vegetable by itself will not fill you up. Try pairing your produce with something that compliments its flavor. For example, pair fruits with light yogurt, peanut butter, or cheese. Pair vegetables with a light dressing, vinaigrette, hummus, or cheese.
If you need more examples, see below. 
Apples and peanut butter
  • Bananas and almonds
  • Cucumbers and hummus
  • Strawberries and light yogurt
  • Bell pepper slices and Italian vinaigrette
  • Broccoli and light string cheese
  • Peaches and light yogurt
  • Fruit bowl
  • Tomatoes and cucumber in Italian vinaigrette

I hope this will be helpful to you and encourage healthy snacks throughout the day. I hope you remember to E.A.T healthy year-round. And, I hope you remember to make healthy choices when you are busy and on-the-go.

For even more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter.

Wednesday, April 29, 2015

Healthy Snacks T.V. Segment Part 1

The last television appearance I did was on healthy snacking. I wanted to share some of the tips that I shared in the interview. And, there are some bonus tips for healthy eating as well!



What are some tips to eat healthfully
This is one of the most common questions that I get as an RD. So I use the acronym E.A.T. to help myself and my clients remember to eat healthfully.
  • E is for ‘easy.’
    • We want to make healthy eating easy, so have fresh fruits and vegetables easily accessible in your home or work place. 
  • A is for ‘affordable.’
    • One of the most common barriers that I see to healthy eating is the perception that healthy eating is expensive. I would encourage you to eat seasonal fruits and vegetables. If you eat seasonally, usually produce is more affordable.
  • T is for ‘tasty.
    • Healthy eating should be enjoyable. We enjoy eating because it is tasty. So, try new fruits and vegetables to see which ones you prefer. Or try preparing fruits and vegetables

I hope this will be helpful to you and encourage healthy snacks throughout the day. I hope you remember to E.A.T healthy year-round. And, I hope you remember to make healthy choices when you are busy and on-the-go.

For even more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter.

Tuesday, April 28, 2015

3 Tips for Successful Television Appearances

I recently appeared on television to promote healthy nutrition. I have been on television promoting National Nutrition Month, the department and organization I work for, and healthy eating. If you think you'll never be on t.v., I wouldn't discount yourself. There are many opportunities to promote the field of health and nutrition in the media. 

I am naturally inquisitive  Every time I appear on t.v., I ask the professionals for tips on presenting on air. So if you are ever on camera, here are a few tips that I've gleaned from the professionals.



1) Be Prepared

  • Contact the producer or whomever is your contact at the station. Offer sample questions to the production crew and confirm which questions they will be asking. The interviewer may go off topic at anytime. But, you are the expert. You can bring any question back to your interview points. Just go with the flow.
  • Bring visual aids. Always bring more than you think you will need. The television crew can help you set up your props to make them look great on camera. 
  • Arrive early. Some interviews will require a run through. If you have props, you will need time to set them up.


2) Speak Clearly

  • Don't rush. Try to make about one point for every minute of your segment. My segments varied in length from 4-7 minutes. So, be prepared to fill the time without stuffing it too full of information. 
  • Speak clearly; you are the expert. So, communicate your knowledge effectively.
  • Use simple language. Remember your audience are viewers, not physicians. So, make sure you present for your audience. Since RDs are in the health field, some medical terminology may need to be used. Just explain all medical terminology clearly. And, stay away from medical abbreviations unless you clearly explain each abbreviation.
  • Make concise points. Concise points turn into sound bites, which are a great way to promote your organization or cause. I was given several key points or phrases to include in each of the segments I was in.


3) Make Smart Wardrobe Choices

  • Avoid small patterns.
    • Small patterns like thin stripes tend to distort on camera and become a distraction. Instead, choose solid colors. I have also been told to avoid stark white and black because of lighting issues and color balance.
  • Dress modestly.
    • Avoid tight, low cut, or short-length clothes. There are always many cameras on set. The cameras are at many different angles. You want to make sure you are comfortable in your clothing choices and give a professional appearance. So avoid clothing that may become immodest when seated or from high or low camera angles. In one of my t.v. appearances, a camera man climbed on a ladder to get a better angle of the foods. Now that is dedication.
  • Have a neat appearance.
    • Wear makeup.The lights are bright and will wash you out. Put makeup on heavier than normal because of the bright lighting.
    • Brush or comb your hair before going on camera. 

Do you have any tips for presenting on camera? I would love to hear them! Leave a comment below.

For even more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter .

Friday, April 24, 2015

Healthy Snacks and a T.V. Appearance

Good morning and happy Friday!

If you live in North Texas, tune in to Good Morning Texas WFAA Channel 8 between 8 - 10 AM this morning. I will be discussed some healthy snacking tips and helpful tips on encouraging your kids to eat healthier this summer.


Or, stop by Victory Park in Dallas. We have a food truck giving away free . . . yes, FREE healthy snacks  from 8-10 AM. I would love to meet you!

Check it out!

For even more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter .

Thursday, April 23, 2015

Cobb Salad: A Quick, Easy Lunch or Dinner

I love Spring! This year, I started a small herb garden. Herbs and aromatic vegetables are a great way to add flavor to dishes without adding fat, sugar, or salt. Since I am a clinical dietitian (aka I work mainly in a hospital setting), I have many patients who are trying to limit added fat, added sugar, or sodium in their diet for various health reasons. 

So this week, I am sharing some healthy recipes that are limited in added sugar, added saturated fat, or sodium. These recipes are healthy and full of flavor! How can that be?!? Well, we are using some fresh, seasonal ingredients. We are also going to be using local herbs (out of my garden) and aromatic vegetables to bring tons of flavor without all the fat, sugar, and salt. 


Today, I am featuring one of my favorite salads, a Chef Salad. It has vegetables, protein, and creamy avocado  It is a great salad to give your favorite carnivore . . . and maybe help them become an omnivore!


Ingredients
Spinach or Romaine lettuce
Avocado
Green onions
Ham
Turkey
Red onion or shallot
Hard boiled egg 
Vinaigrette (I used a olive oil and vinegar; it was delicious.)

Hard boil your eggs. I removed the yolk because I do not prefer the texture of hard-boiled egg yolk. Slice the egg whites. Set aside.
Sautee onions until golden brown and caramelized. I used shallot for a milder flavor, but I also like red onions in this salad.
Wash all your vegetables. 
Slice avocado. Chop green onions.
Warm ham and turkey. Cut meat into long strips making a chiffonade. 
Combine all the ingredients together. I choose to make this a composed salad by having all the ingredients grouped together. I love the blocks of color, and I think it looks appetizing.
Dress with vinaigrette before serving. Enjoy!

If you don't think this will fill you up, make a whole grain grilled cheese. You can even cut the grilled cheese into cubes to make grilled cheese croutons. Your kids will love it! 

I loved this salad so much that I brought it to work in a cool to-go container that my husband got me. It has separate storage for the salad greens, toppings, and dressing.



For even more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter .

Wednesday, April 22, 2015

Bloom Where You are Planted

Happy Earth Day! Everything seems green, new, and alive in the Spring! I even love the rain . . . it's good for naps (hahaha). And, we all know April showers bring May flowers.



I don't know about y'all, but I go through seasons of change that seem to correlate with the weather. January is a time of reflection and planning for my year. And, Spring always makes me want to clean and have a fresh start. When I think of a fresh start, I think of a blank slate, growth, and new beginnings. 



I love the quote "Grow where you are planted." (I'm not sure who originally said this quote. If you know the author, let me know, and I will credit them). I love this because it is an encouragement to do the best you can with whatever circumstances. If you are in a hard place (think rocky soil), you can still grow . . . think about succulents. They grow without much water and in conditions that most plants can not survive. 



But, my favorite spin on this quote is "Bloom where you are planted" by Mary Englebreit. My mom loves all of the Englebreit, and I grew up in a very positive encouraging environment with these reminders all around me. I can be very competitive, perfectionistic, and type A. These characteristics can provide drive but may not always be the best things to focus on. One of the things I keep in my office is a tin that says "She who laughs lasts" Mary Englebreit. This was always a great reminder to focus on what is important and enjoy life. I think this is a great spin on "she who laughs last" . . . which is more competitive, mean-spirited, and not a great way to live.



I also love this tin because it has a variety of laughs as the border. It reminds me of the song in Mary Poppins "I Love to Laugh." The characters describe many different types of laughs just like the border of this tin! I sometimes snort when I laugh, which is kind of embarrassing. But, I tell people it's a compliment because I tend to snort when I think something is hilarious. There are many things that make you unique. So, accept them as part of who you are and part of what makes you . . .  well . . . you. 

I hope this was encouraging to you on this Wednesday. I know many people (myself included) who are "type A" or "perfectionists." People with those characteristics strive for perfection and may not be happy with progress. I hope you are happy with your progress in whatever area of life you are growing . . . your fitness, food choices, or your faith.

A Note to all Dietetic Interns
As you finish up your internship, I hope you finish strong. Remember, your internship is like a long, marathon job interview. I hope you find your niche in the field of nutrition. And even if your first job isn't your dream job, I hope you work hard, learn a ton, and bloom where you are planted.

Hope you have a great week!

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter .

Tuesday, April 21, 2015

Spring Salad Recipe: Fresh Fruit and Spinach Salad

I love Spring! Everything seems green, new, and alive! I even love the rain . . . it's good for naps (hahaha). And, we all know April showers bring May flowers.



This year, I started a small herb garden. We will see if I have my grandfather's green thumb . . . or not. Let me know if you have any tips for growing herbs in containers. I would love to hear from you.

I love herbs! They are a great way to add flavor to dishes without adding fat, sugar, or salt. Since I am a clinical dietitian (aka I work mainly in a hospital setting), I have many patients who are trying to limit added fat, added sugar, or sodium in their diet for various health reasons. 

So this week, I plan to share some healthy recipes that are limited in added sugar, added saturated fat, or sodium. These recipes are healthy and full of flavor! How can that be?!? Well, we are using some fresh, seasonal ingredients. We are also going to be using local herbs (out of my garden) and aromatic vegetables to bring tons of flavor without all the fat, sugar, and salt. Stay tuned!

Today, I am featuring one of my favorite salads. It reminds me of Spring and provides fruit and vegetables in one dish! I made this for my family on Easter, and it was a hit!



Ingredients
Strawberries
Blueberries
Pecans
Spinach
Mint
Vinaigrette (I used a raspberry vinaigrette; it was delicious)
*Feta 
(*Optional: you may omit the feta if you don't like this cheese, or if you are watching your sodium or saturated fat intake.)

Wash all fruits, herbs, and vegetables. Toss all the ingredients together. Dress with vinaigrette before serving. Enjoy!

If you've never tried a salad that mixes fruits and vegetables, this is a great one to start with. If you have a friend or family member with a sweet tooth, this is also a great salad to make for them. Try it!

For even more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter .

Monday, April 20, 2015

#HealthyRDChallenge Spring 2015 Roundup

How did you do with the #HealthyRD Challenge? I hope you are did well and are maybe even thinking of continuing the challenge. Simply make at least 1 healthy choice per day. 

What is the Healthy RD Challenge?
This is my challenge for each of us to take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD. Tag me on Instagram and or tweet me, @RDtipoftheday, for a chance to be featured! I am sharing the five healthy choices I'm making each day this week.  



Here's a reminder of what I did for the Healthy RD Challenge of the last 2 weeks: 












Check out the links to get ideas on living a healthier lifestyle. And for even more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter . 

Friday, April 17, 2015

Healthy RD Challenge: Day 10

How are you doing with the #HealthyRD Challenge? I hope you are doing well! 

What is the Healthy RD Challenge?
This is my challenge for each of us to take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD. Tag me on Instagram and or tweet me, @RDtipoftheday, for a chance to be featured! I am sharing the five healthy choices I'm making each day this week.  Here's a reminder of what I did for the Healthy RD Challenge last week: Day 1Day 2Day 3Day 4Day 5, Day 6, and Day 7, Day 8, and Day 9. Check out the links to get ideas on living a healthier lifestyle.



Healthy RD Challenge: Day 10
Today, I am going to try a new food and eat 5 servings of fruits and veggies today, which is my #HealthyRD Day 10 healthy choice. One healthy dietary obstacle most people face is eating enough fruits and veggies. Many people state that the taste of fruits and vegetables is the number 1 obstacle to meeting the #5aDayChallenge. So, I encourage you to try a new food. If you have tried a food before and not liked it, try the food cooked in a new way. My sister in law makes sauteed Brussels sprouts that are a Thanksgiving favorite. One of my favorite Mediterranean restaurants makes roasted cauliflower that are so delicious. If I did not try these foods, I would be missing out on some deliciously healthy foods. So, try a new food; you might just like it!


Today, I am going to meet the #5aDayChallenge. I first issued a #5aDayChallenge last summer as a way to encourage myself and others to eat 5 servings of fruits and vegetables per day. I am taking the #5aDayChallenge to become a #HealthyRD (healthier Registered Dietitian). Who's with me?

How will you choose to be healthy today?

Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

Thursday, April 16, 2015

Healthy RD Challenge: Day 9

How are you doing with the #HealthyRD Challenge? I hope you are doing well! 

What is the Healthy RD Challenge?
This is my challenge for each of us to take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD and tag or tweet me, @RDtipoftheday, for a chance to be featured! I am sharing the five healthy choices I'm making each day this week.  Here's a reminder of what I did for the Healthy RD Challenge last week: Day 1, Day 2, Day 3, Day 4, Day 5, Day 6, Day 7, and Day 8. Check out the links to get ideas on living a healthier lifestyle.

Healthy RD Challenge: Day 9
Today, I Today, I got 8 hours of sleep, which is my #HealthyRD Day 9 healthy choice. Sleep is vital. Sleep gives our bodies time to heal and repair itself. Thanks to the National Institutes of Healthy (NIH), we know that sleep is important to maintain the health of our bodies. Adequate sleep is also important to for adequate growth for infants, children, and adolescents. 

We have better mental capabilities when we are well rested. Our brains function better after a good night's sleep; we are better able to think, learn and be creative. For more information on sleep, visit the NIH's website.

Getting adequate sleep is also important for maintaining a healthy weight. Sleep helps regulate hormones. When you are not getting enough sleep, it throws your hormone balance off. For example, your levels of insulin rise when you are sleep deficient. Prolonged levels of of insulin may increase your risk of developing diabetes. So, make sure you are getting enough rest as part of your healthy lifestyle.


So, try to get some good rest tonight or this weekend. Then, wake up refreshed and enjoy your weekend. Have a great weekend!

How will you choose to be healthy today?

Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

Wednesday, April 15, 2015

Healthy RD Challenge: Day 8

How are you doing with the #HealthyRD Challenge? I hope you are doing well! 

What is the Healthy RD Challenge?
This is my challenge for each of us to take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD and tag or tweet me, @RDtipoftheday, for a chance to be featured! I am sharing the five healthy choices I'm making each day this week.  Here's a reminder of what I did for the Healthy RD Challenge last week: Day 1Day 2Day 3Day 4Day 5, Day 6, and Day 7. Check out the links to get ideas on living a healthier lifestyle.

Healthy RD Challenge: Day 8
Today, I drank 8 glasses of water, which is my #HealthyRD Day 8 healthy choice. Most people can meet their water requirement with 8 cups of water per day. Each cup is 8 ounces. So, you can drink 8 cups of water per day or 64 ounces. A large percent of our bodies are water. We lose water every day, so it is important to replace that water.

Water has many functions. It helps you regulate your body temperature, cushions your joints, and is a vehicle to help you eliminate waste.


How can I drink more water?
  • Carry a bottle with water with you
    • Keep a bottle of water near you at home, work, school, or when running errands.
  • Order water at restaurants instead of a soda.
    • You will decrease your intake of sugar and calories. And, water is free at most restaurants!
  • Flavor your water.
    • If you do not prefer the taste of water, try flavoring it with fruits, vegetables, and herbs.
How will you choose to be healthy today?

Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

Tuesday, April 14, 2015

Healthy RD Challenge: Day 7

How are you doing with the #HealthyRD Challenge? I hope you are doing well! 

What is the Healthy RD Challenge?
This is my challenge for each of us to take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD and tag or tweet me, @RDtipoftheday, for a chance to be featured! I am sharing the five healthy choices I'm making each day this week.  Here's a reminder of what I did for the Healthy RD Challenge last week: Day 1Day 2Day 3Day 4Day 5, and Day 6. Check out the links to get ideas on living a healthier lifestyle.

Healthy RD Challenge: Day 7
Yesterday, I cooked dinner at home, which is my #HealthyRD Day 7 healthy choice. I
enjoy cooking at home. When you cook at home, you have a lot more control in what you eat. You choose the ingredients. You choose the portion size. And, this can be extremely helpful for weight management. You know what ingredients you selected to cook. And, you know how much you want to eat and can choose appropriate portions for yourself.

Don't get me wrong. You can make healthy choices when you eat out. But, you definitely have more control of your food when you cook them yourself. Also, you can save a ton of money when you cook at home. Restaurants charge you for the food, service, and many other things that add up to an increased cost to you.

I find that cooking is one of my creative outlets, which is an added benefit of cooking at home. I think it amazing how you can combine flavors to complement one another, make things taste better, and eat things you normally wouldn't otherwise. For example, I don't know anyone who would sit down to eat 2 tablespoons of butter or olive oil, 2 tablespoons of raw flour, and 1/2 cup chicken stock. But if you cook those ingredients together, you get a beautiful roux. A roux is a the base for a sauce, soup, or etoufee.


So, you can make healthy choices when you cook for yourself or when you choose to eat away from the home. How will you choose to be healthy today?

Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.

Monday, April 13, 2015

Healthy RD Challenge: Day 6

How are you doing with the #HealthyRD Challenge? I hope you are doing well! 

What is the Healthy RD Challenge?
This is my challenge for each of us to take one step a day on the road to being healthier . . . the healthy road or #HealthyRD if you will. If you participate in the #HealthyRD challenge, make sure you use the hashtag #HealthyRD and tag or tweet me, @RDtipoftheday, for a chance to be featured! I am sharing the five healthy choices I'm making each day this week.  Here's a reminder of what I did for the Healthy RD Challenge last week: Day 1Day 2Day 3Day 4, and Day 5. Check out the links to get ideas on living a healthier lifestyle.

Healthy RD Challenge: Day 6
Today, I am eating whole grains, which is my #HealthyRD Day 6 healthy choice. I love the taste of whole grains. I loved white bread and white rice growing up. Louisiana cuisine is full of white rice in jambalaya, gumbo, and etoufee. I acquired the taste for whole grains as I got older. There are whole grain versions of all your favorite grains: whole grain rice, bread, oatmeal, tortillas, flour, popcorn, and pasta. To double-check that your grain choice is a whole grain, look for at least 2-3 grams of fiber per serving. Whole grains provide more fiber than refined grains.

Fiber is very beneficial to your health. Fiber helps make you feel full (satiety), can help with weight management, and can lower cholesterol levels. So, aim to eat at least 50% of your grain choices as whole grains. Get more fiber, and be healthy! 


How will you choose to be healthy today?

Check with your personal RD or MD before starting a new diet or exercise program to make sure it is healthy, safe, and the right choice for you.

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter . You can subscribe to this blog, RDtipoftheday.blogspot.com, through BlogLovin.