6 Tips for a Healthy Vacation

Good morning! This is the time of the year where students are stressed taking finals, teachers are grading furiously, and many are planning summer vacations. My husband and I  are enjoying a beach vacation. How do you make a vacation fun and healthy? Here are a couple of my tips to a happy, healthy vacation.

• Pack Healthy Snacks
• Check out this post for ideas for healthy snacks.
• Relax
• We know stress is not healthy. You can read more here about the consequences of lack of sleep. Then, relax, rest up, and be healthy.
• Split a Meal
• This is an easy, economical way to be healthy. Most restaurant portions are notoriously large. So split and entree and add an extra salad or vegetable side.
• Pack a Picnic
• Picnics are a great way to get a variety of healthy foods. It is economical and fun! Simply visit a grocery store on vacation, pick up a checkered cloth, and enjoy time with your family.
• Hydrate
• We know hydration is important especially in the summer months. So, keep hydrated by keeping a water bottle handy for each member of your family. And, order water with meals, which is an easy, cheap, healthy choice.
• Be Physically Active
• Include physically activity into your vacation just like you do in your life. We will discuss more ways to include physical activity into your vacation later this week.

I hope these ideas will make it easy for you and your family or friends to have a healthy vacation. Stay tuned this week on Instagram, and Twitter for more tips on healthy eating while on vacation.

Television Appearance and Healthy Snack Series Roundup

The last television appearance I did was on healthy snacking. I wanted to share some of the tips that I shared in the interview. There are also some bonus tips for healthy eating. Check out the all of the television tips below.

Here are three tips for a successful, professional television appearance.

Check out the first segment for tips on eating healthy.

Click here for some examples of healthy snacks. 

And, how can can you eat healthy on the go?

I hope this is a helpful serious for you. My goal is to encourage healthy, easy, tasty 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 Pinterest, Instagram, and Twitter.

Healthy Snacks T.V. Segment Part 3

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 and examples of healthy snacks. Today, we will discuss eating well on-the-go.

What are some ways to eat healthfully on the go?

Eating healthy when you are busy, traveling, or on the go presents some challenges. But, it is possible to eat healthy on the run. Here are some tips for eating healthy when you eat out.

• Substitute a steamed vegetable for a fried vegetable.
• Split an entrée and order a side salad with a light dressing or vinaigrette.
• Help your kids eat healthy; substitute a light yogurt or fruit for your child’s French fries.
• Order your entrée but take ½ to go.
• Order your entrée grilled, baked, or roasted instead of fried. 
• Pack healthy snacks. Think transportable 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 Pinterest, Instagram, and Twitter.

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 Pinterest, Instagram, and Twitter.

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 Pinterest, Instagram, and Twitter.

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 Pinterest, Instagram, and Twitter .

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 .

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 Pinterest, Instagram, and Twitter .

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 Pinterest, Instagram, and Twitter .

#HealthyRDChallenge 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: 

Day 1 

Day 2 

Day 3

Day 4

Day 5

Day 6 

Day 7

Day 8 

Day 9 

Day 10

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 Pinterest, Instagram, and Twitter .

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