NJBC Eats: Healthy Apple Recipes

  My family has been going apple picking for as long as I can remember and it’s a tradition I have enjoyed continuing with my own kids. The best part? Apples are rich in fiber, vitamins, minerals and contain antioxidants. But what to do with all those apples when you get home? I love apple pie and I usually allow myself to bake one from scratch every year in the Fall and for the rest of our apple haul here are some healthy ways I use them in the kitchen.   Snacks Apples make great snacks! Think of apples as
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To Weigh or Not to Weigh

  If you switched to telemedicine appointments instead of office visits, regular weigh-ins during monthly pre-operative or medical weight loss may have been harder. If you don’t have a scale or you were trying to avoid seeing the number it may be tempting to think of this as a good thing, but the truth is avoiding the scale doesn’t help you meet your goals, and it may even hurt your chances of getting the most from your insurance benefits. For patients looking to have weight loss surgery or participating in a medical weight loss program, accurate weight is one of
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NJBC Eats: Zucchini Bread

It’s that time of year again, when home gardens and farmer’s markets are bursting with zucchini and yellow squash. There are so many ways to use these two veggies including grilling, making zoodles and my favorite – zucchini bread. Traditionally high in refined flour and sugar, most zucchini breads wouldn’t make the cut as a staple in my house. My made-over version is packed with protein, fiber and is completely grain free making it a low-carb recipe too! To keep it low sugar, I use fruit and a small amount of maple syrup to sweeten. It’s delicious on its own
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Boost Immunity with Vitamins, Minerals and Probiotics Found in a Healthy Diet

Apart from getting enough sleep, eating a nutrient dense diet and finding ways to de-stress – keeping up with vitamins and supplements can have a positive effect on our immune response. There’s plenty of vitamins and supplement products on the market that claim to boost your immune system, but do they really help?  The selections that I share below have been studied and shown to be effective. The best part? They are all easily obtained through a healthy diet and lifestyle. Now more than ever, it’s important to do everything we can to keep our immune system in tip top
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NJBC Eats: Fish Tacos

Fish tacos are one of my favorite warm weather foods. and I’d like to share some swaps to make them healthier. Instead of a traditionally prepared fish taco made with battered and deep fried fish, try substituting seasoned grilled fish or shrimp as the protein. This can save calories and fat without sacrificing flavor. Veggies like shredded cabbage, tomatoes and avocado go great with fish tacos and up the crunch and fiber. You can go even ‘greener’ by ditching the tortillas altogether and serving tacos on top of salad or wrapped in lettuce leaves to save around 100 calories and
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Avoiding Unhealthy Foods on Your Next Road Trip

With Summer winding down and another holiday weekend coming up, many of us are hitting the road in search of some fun and a change of scenery. While the pandemic has changed many things about how we travel, it hasn’t changed the temptation of unhealthy foods that awaits us on the road. Your best bet is to pack your own cooler with drinks, snacks and even a picnic depending on your travel plans. When I traveled with my family to upstate NY a few weeks ago, we found a great park just off the highway where we stopped for lunch
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Healthy or Not: Trader Joe’s Risoni

  My favorite grocery store is back with yet another take on replacing traditional carbohydrates with an alternative source. A patient first asked me about Trader Joe’s new “Risoni” and I just had to hunt it down myself. Risoni is among the growing number of products using legumes in place of a grain-based starch. In this case chickpea and red lentil flour substitute for arborio rice, the base for traditional risotto recipes.    INGREDIENTS: Organic chickpea flour, Organic red lentil flour May contain traces of soy.   Here are the pros and cons: Nutrition comparison for ¼ cup dry/uncooked Risoni
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NJBC Eats: Sugar-Free Mojito

  It’s Summer and for some of us that means socially distanced cocktails. But most drinks can pack a lot of added sugar and empty calories into your cup. The next time you’re craving a refreshing drink, try this lightened up mojito recipe inspired by the mint plant currently taking over my backyard herb garden. The directions below are for 1 serving but you can easily adjust this to make multiple servings or a pitcher. You can also adjust the level of sweetness and alcohol to your personal preference.   Ingredients: 5 to 6 fresh mint leaves 2 1/2 to
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NJBC Eats: Stuffed Burgers

Summer is BBQ season and one of my favorite food times of the year because, let’s face it, what doesn’t taste better on the grill? I like to meal prep in the Summer by thinking of all the yummy foods I can have instead of what I can’t or shouldn’t have. One of my favorite things is trying out classic foods with a twist. Stuffed burgers are a fun way to mix up flavors and textures. Start with your choice of ground turkey, beef or lamb. Make your patties slightly smaller than you normally would because you will need a
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Father’s Day Low-Carb BBQ Ideas

    Planning to BBQ for father’s day this weekend? Here are some tips and ideas to keep your barbeque’d meal low in carbs and big on taste.     Let’s start with a few general tips.  Always plan your meal or plate around a good source of protein.  If you’re doing the prep, be sure to season your protein before cooking. Use things like fresh herbs, natural seasoning blends, ground pepper and a small amount of good quality salt, such as Himalayan pink salt. (about ¼ tsp per serving)  Generally speaking, boneless cuts of meat will cook more quickly
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