10 Reasons to Visit an RDN

Do you want to lose or gain weight? Are you pregnant, looking to become pregnant or just had a child? Are you looking for ways to maintain your health in your older years? Are you an athlete looking to boost performance? These are just a few of the reasons people seek the expert, science-based advice of a registered dietitian nutritionist.

Here are 10 common reasons to you should consult with a registered dietitian nutritionist:

  1. You have diabetes, cardiovascular problems or high blood pressure. An RDN serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.
  2. You are thinking of having or have had gastric bypass surgery. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RDN will work with you and your physician to develop an eating plan for your new needs.
  3. You have digestive problems. A registered dietitian nutritionist will work with your physician to help fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.
  4. You’re pregnant or trying to get pregnant. A registered dietitian nutritionist can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.
  5. You need guidance and confidence for breast-feeding your baby. A registered dietitian nutritionist can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.
  6. Your teenager has issues with food and eating healthfully. A registered dietitian nutritionist can assist with eating disorders like anorexia, bulimia and overweight issues.
  7. You need to gain or lose weight. A registered dietitian nutritionist can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.
  8. You’re caring for an aging parent. A registered dietitian nutritionist can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.
  9. You want to eat smarter. A registered dietitian nutritionist can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.

10.   You want to improve your performance in sports.A registered dietitian nutritionist can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.

Need a Healthy Chocolate Fix???

My good friend, Caitlin, brought these muffins over and they were a big hit with kids and adults alike!  Please see the link at the bottom for recipe credit:

Skinny Double Chocolate Chip Muffins

You will not even realize these double chocolate muffins are lightened-up and low fat!

YIELD: 12 Muffins

Ingredients:

  • 3/4 cup (133g) unsweetened applesauce
  • 1/2 cup (100g) granulated sugar
  • 1/4 cup (85g) honey
  • 2 large egg whites (or 1 large egg)
  • 3/4 cup (183g) vanilla Greek yogurt (or regular yogurt, plain or vanilla)
  • 2 teaspoons vanilla extract
  • 1/2 cup (62g) all-purpose flour
  • 1/2 cup (64g) whole wheat flour
  • 1/2 cup (42g) unsweetened cocoa powder
  • 1/2 teaspoon salt
  • 1 teaspoon baking soda
  • 1 teaspoon baking powder
  • 1/2 cup (90g) mini chocolate chips, plus a few more for sprinkling on top

Directions:

Preheat oven to 425F degrees. Spray 12-count muffin pan with nonstick spray. Do not use liners.

In a large bowl, combine applesauce, sugar, honey, egg whites, greek yogurt, and vanilla extract. Whisk them all together until smooth, with no yogurt lumps remaining.

Sift* the flours, cocoa powder, salt, baking soda, and baking powder together. Slowly stir in the wet ingredients, being careful not to overmix. Get any dry pockets of flour out. Fold in the mini chocolate chips. The batter will be a little chunky. This is ok.

Divide the batter evenly among the muffin cups – fill them all the way to the top if you can. Bake for 5 minutes at 425F. Keeping the muffins in the oven, reduce the temperature down to 375 and continue to bake for 13 more minutes. Insert a toothpick into the center of one muffin. If it comes out clean, they are done. If not, bake for only 2 more minutes.

Remove from the oven and allow to cool for 3 minutes in the pan, then transfer to a wire rack to cool completely. Makes 12 muffins. Muffins stay fresh in an airtight container at room temperature for up to 5 days. Muffins freeze well up to 3 months: heat up for 45 seconds to thaw.

*Sifting the dry ingredients is optional.

*Why the initial high temperature? See my sky-high muffin dome tricksfor more detail.

© Sally’s Baking Addiction. All images & content are copyright protected. Please do not use my images without prior permission. If you want to republish this recipe, please re-write the recipe in your own words, or link back to this post for the recipe.

For that 3pm Slump…

Need some ideas for that afternoon pick me up other than going to the vending machine for some chips or candy?  Try this great, clean eating idea from Dietitian Chef, Michelle Dudash, RDN, author of “Clean Eating for Busy Families.”  I loved this bar, but did add in some dark chocolate chips for the kids.  I swapped the raisins out for some dried, tart cherries that I had on hand and they came out delicious!

I used these to fuel before a run as well as gave them to the kids as an afternoon snack :O)

Quick-Fix Trail Mix Snack Bars with California Raisins

A fraction of the cost of high-quality store-bought bars.

  • Prep Time : 10 min
  • Cook Time : 20 min
  • Ready Time : 30 min

Details

  • Serves:
  • Serving Size: 1 bar each

INGREDIENTS

  •  Expeller-pressed canola oil spray
  • 1 cup raw cashews
  • 1/4 cup California raisins
  • 1 cup toasted pepitas (shelled pumpkin seeds)
  • 1/2 cup raw sunflower seeds
  • 1/3 raw sesame seeds
  • 3 tablespoons flaxseed meal
  • 1/2 teaspoon salt
  • 1/4 cup honey
  • 1 teaspoon vanilla extract

PROCEDURE

This is a recipe I perfected while working as a private chef. I wrapped and stored the bars individually in the fridge for family members to “grab and go” for snacks between work, school, errands, and activities, and I encourage you to do the same. They’re a fraction of the cost of high-quality store-bought bars. –Michelle Dudash, RD

Preheat oven to 300°F (150°C, or gas mark 2) and coat a 9 x 9-inch (23 x 23 cm) pan with canola oil spray. Finely chop cashews and dried fruit in a food processor (or smash the nuts in a bag, and chop the fruit) and add to a large bowl. Add pepitas, sunflower and sesame seeds, flaxseed, and salt and stir to combine. In a separate bowl, microwave the honey for a few seconds until warm. Drizzle honey and vanilla into the nut mixture and stir until completely incorporated. Pour the mixture into the pan and spread evenly. Spray a sheet of waxed paper with canola oil spray; place the waxed paper on top of the mixture, spray side down, and pack down gently with your hands. Bake until golden, 20 minutes; cool completely.

Place a cutting board on top of the pan. Lay one of your hands on top of the board and the other hand underneath the pan and firmly flip the pan upside down to release the cake from the pan. Cut into 12 bars. For maximum freshness, store bars individually in snack bags and refrigerate for up to 1 month.

Reprinted with permission from Clean Eating for Busy Families: Get Meals on the Table in Minutes with Simple and Satisfying Whole-Foods Recipes You and Your Kids Will Love, by Michelle Dudash, RD (Fair Winds Press, December 2012). More info: www.michelledudash.com.

Nutrition Facts Per Serving

Calories 260 Total Fat 18g (sat 3g, ); Cholesterol 0mg; Protein 10g; Carbohydrate 17g; (Dietary Fiber 3g; );

New Product Alert!

Don’t have the time to prepare Steel Cut Oats for breakfast? Well now you do! Quaker has come up with a quick 3-minute version that is cut smaller, so they take just 3 minutes in the microwave or 5 minutes on the stove.

Why eat Steel Cut Oats instead of regular? The benefits of steel cut oats exceed the benefits of rolled oats because of the way they are processed. Steel cut oats are dense and chewy as a result of being passed through sharp, steel blades that cut them into thin slices that helps retain more fiber and protein. They also raise blood sugar less than instant oatmeal because they take longer to break down. Raising blood sugar less = less blood sugar dips, less cravings, and less fat storage.

Steel cut oats are absolutely delicious! I just love their nutty, hearty texture. They could be considered a “power food” because they are an excellent source of protein, soluble and insoluble fiber, and select vitamins and minerals.

Each serving (about 1 cup cooked) has 170 calories, 6gms of protein, and 4gms of intact, unprocessed fiber (and it’s the kind that helps lower cholesterol).

Added sugar and salt are nowhere to be found! Flavor your oatmeal instead with healthy additions such as ground flaxseed meal (for added Omega 3 fats), fresh or dried fruit (chopped apples or dried dates), chopped walnuts or almonds, cinnamon, and nutmeg.

Makes a high energy, pre-workout meal as well that will sustain you for awhile during activity.

Taco Thursday/Tuesday!

I get a lot of questions asking for ideas on quick, healthy meals.  Here is a go-to idea that will please the whole family.  It’s so easy as there is really nothing to prepare, and many of these items are probably already stocked in your kitchen pantry!

Products I love to make a complete meal:

Protein – Pacific brand organic refried pinto beans.  High fiber, low protein and BPA free!

Dairy – Sargento 2% reduced fat Mexican cheese. Always choose lower fat cheese as the only difference is that it is made with lower fat milk = lower fat, lower cholesterol and lower calories. Unlike with yogurt, the lower fat cheese does not contain additional sugar to make it taste better.

Grains – 100% whole wheat tortilla shells.  If you’re watching your carbs, you can just skip the shell and make a taco salad instead. Or you could use a lower carb, whole wheat wrap.

Veggies – Chopped tomatoes and shredded green leaf lettuce of course!

Healthy, Monounsaturated Fat – Sliced avocado

Toppings – Plain Greek yogurt instead of sour cream (lowfat/fat free, high protein and you won’t notice a difference!), Organic salsa and guacamole.  I love the 100 cal containers of Wholly Guacamole for portion control of this healthy, but calorie-dense food.

If you must have meat on your taco, here is what I recommend:

Making your own taco seasoning is a healthier alternative to buying packaged taco seasoning, and uses less sodium, no sugar, no preservatives and no msg. It also saves you money if you are on a budget. If you prefer to use the package seasoning, simply replace it with the spices listed here.  I love this recipe from Skinnytaste.com, but if you’re in a pinch, just use the lower sodium version of the packet.

Ingredients:

  • 1.3 lbs 99% lean ground turkey
  • 1 tsp garlic powder
  • 1 tsp cumin
  • 1 tsp salt
  • 1 tsp chili powder
  • 1 tsp paprika
  • 1/2 tsp oregano
  • 1/2 small onion, minced
  • 2 tbsp bell pepper, minced
  • 3/4 cup water
  • 4 oz can tomato sauce

Directions:

Brown turkey in a large skillet breaking it into smaller pieces as it cooks. When no longer pink add dry seasoning and mix well. Add the onion, pepper, water and tomato sauce and cover. Simmer on low for about 20 minutes.

And that’s the way dinner is done!  Enjoy!