Healthy Summer Grilling

During the Summertime I really enjoy grilling  for my family. I like to include lean protein such as chicken and steak along with nutrient dense veggies with our meals. Recently I grilled some pre-marinated chicken that we found at Whole Foods, flank steak, bell peppers and onions plus some jalapeno to kick things up a notch. The best thing about cooking on the grill is that you can get creative. If you don’t love peppers and onions, try zucchini, eggplant or any veggie of your choice. Test out different seasoning combinations to find your favorite. Here’s my recipe:  Ingredients: 1
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What Am I Eating? Trader Joe’s Grilled Lemon Pepper Chicken

I’m an avid Trader Joe’s shopper and have recently stumbled across their “heat and serve” lemon pepper grilled chicken. I especially like it in the summertime when it’s too hot to stand in front of the grill. This chicken is pre-packaged with two chicken breasts in it, all you need to do is heat and plate them! This product comes in two flavors: balsamic vinegar and rosemary, and lemon pepper. When you are low on time but still want lean protein in your meal, this is a good choice. For a typical 3oz serving of chicken, there are 100 calories,
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What Am I Eating? Post Premier Protein Cereal

Cereal is a quick and easy meal when mornings are busy and cooking a full breakfast just isn’t going to work. We know that traditional cereals can have a ton of carbohydrates and added sugar; which is why I don’t normally recommend them as they can derail your weight loss. However, eating a bowl of cereal can still be a good choice if you choose the right one.  Recently, I was cruising down the cereal aisle in my local supermarket when I stumbled upon Post Premier Protein Cereal. I picked up a box of the Mixed Berry Almond flavor to
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Staying on Track When Food Costs are High

Many households are feeling the impact of higher food costs. Foods that benefit our bodies such as chicken, eggs, low-fat dairy and green veggies are rising in costs and impacting our wallets. Higher food costs don’t have to derail your progress toward becoming a healthier you, with planning you can maximize nutrition without emptying your wallet. Here are some tips. Utilize Curb Side Pick-Ups Shop using the curbside pick-up or delivery option at your grocery store. This way you can buy only what’s on your list. This method can help you cut down on impulse purchases you might  make if
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NJBC Eats: Orzo Summer Salad

Salads made with the traditional lettuce and tomato can get monotonous after a while so I decided to create my own version of an Orzo Summer Salad. What I love about this recipe is how versatile it is. You can add in any of your favorite veggies – bell peppers, cucumbers or whatever you have available. This recipe even works great for meal prep as nothing gets soggy. You can prepare this salad the night before and bring it to work with whatever extra protein you’d like such as grilled chicken or chicken sausage.  I typically like to serve it
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Is Ginger Ale Considered Soda?

One of the most interesting things I’ve heard in my years as a registered dietitian is the idea that many people don’t consider ginger ale to be a type of soda. They are often surprised when I tell them that it is. Let’s take a closer look at ginger ale to review its ingredients and understand why it deserves to be in the same category as soda.  What is Ginger Ale? Ginger ale is a carbonated beverage flavored with the spice, ginger or an artificial ginger flavor. Commercial varieties, like Canada Dry and Schweppes, are typically sweetened with artificial sweeteners,
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Healthy or Not: Rice Alternatives

  Rice is a very popular side dish with meat, fish, and vegetables.  However, traditional rice is high in calories and carbohydrates which can derail your weight loss.  Fortunately, there are rice alternatives on the market that are low in calories and carbs that won’t cause a setback in your weight loss journey.  I was able to find most of them at my local food store, specialty grocers like Whole Foods and Trader Joe’s and online. Below, I’ve provided a breakdown of the nutritional benefits of the different types of rice alternatives in comparison to white rice. Cauliflower, shirataki, banza,
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Yogurt 101: The Healthiest Options Available

Have you ever stood in the dairy aisle looking at the variety of yogurt and wondered which one  you should get? I always tell patients to read the nutrition label first to see the sugar content.  While yogurt is a great high-protein, portable snack, some yogurts, both dairy and non-dairy, can be full of artificial sweeteners. Certain flavors can contain as much sugar as a candy bar or sometimes more. For example, the yogurt brand Fage has a Total 2% Honey flavor that contains 28 grams of sugar per serving. When compared to a Crunch Bar candy bar, which contains
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Growing Your Own Food

  Have you ever considered starting a garden and growing your own food? It’s a great way to improve your health by consuming fresh fruits and vegetables, increasing your physical activity, and ultimately saving money.       Harvesting Your Own Produce vs. Getting it from a Store When gardening you can control when you pick your vegetables. The unknown of how far that cucumber has traveled to your grocery store, or how long it has been sitting in the produce section is no longer a concern. Grabbing a cucumber off the vine of your own garden and slicing it into
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Healthy or Not: Old Tyme 647 Buns

As the warm weather approaches, many of us look forward to a classic summer barbecue.  Aside from the traditional high protein foods – chicken, steak, hamburgers and hot dogs –  cookouts include many side dishes, and of course, carb-heavy hamburger buns and hot dog rolls. When patients ask about bread substitutes the first thing I recommend is lettuce wraps or tossing their protein over a salad but, in situations where the roll or piece of bread seems like a must, Old Tyme 647 bun products can be a bariatric-friendly option.  This line of products are lower in calories and net
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