Nutrition On The Go

Treat your loved one to some chocolate covered strawberries or blueberries this Valentine's Day!  Chocolate and berries are loaded with antioxidants that can keep you looking youthful.  Enjoy your Valentine's Day and let everyone that matters to you know you care for them.  

http://www.cnn.com/2012/02/03/living/overweight-pets/index.html?hpt=hp_t3

This smoothie is something a parent needs to try with their children and significant other.

The secret is to make the smoothie out of site so no one knows the ingredients. They will be begging for more and you will agree to make it anytime it's requested.

Kid Approved Spinach Smoothie

1 medium banana

1 -cup frozen strawberries

1 -cup low-fat vanilla soymilk

2 -cups fresh baby spinach

1/2 -cup ice

Blend in a blender until smooth. Serve cold. Makes about 3, 8oz servings.

Each serving: 100 calories, 2.5 grams protein, and 0.5 grams fat.

Provides calcium, iron, and rich in antioxidants!

Spinach Blast Salad 

Fresh baby spinach

Dried cranberries,

Sunflower seeds,

Garbanzo beans,

Edamame,

Quinoa,

Tomatoes, and

Shredded carrots

Topped with a little hummus dressing

Mix well to coat and enjoy a healthy meal.

Happy New Year!  Now is the time to book your appointment to begin your new health resolution of 2012.  Ring in the New Year, call during the month of January 2012 and book your appointment to reserve a one time 50% off your next appointment.  Mention this blog to receive the discount.  Cheers to a healthier 2012! 

Holiday Tips to help reduce the weight gain most people seem to put on:

1. Be realistic. The average American gains 6 pounds between Thanksgiving and New Year's Day. Trying to lose weight during the holidays will be an uphill battle. Instead, setting your goal at maintaining your weight during the holidays will be more realistic.

2. Do not arrive at holiday parties hungry! Nine out of 10 individuals will overeat if they skip meals. Our bodies are designed to eat every four to five hours. Skipping meals to "save calories" for party eating will set you up for failure. Eat a light meal before a party and you will arrive in control of your appetite and actually eat less.

3. Make time for exercise during the holidays. Even the best-derived plans leave room for error. Exercise will help burn off some additional calories. Keep in mind, however, that you have to walk approximately 30 minutes at 4 miles per hour to burn off one small slice of pumpkin pie.

4. Limit your alcohol intake to one to two drinks. Calories from alcohol add up quickly, particularly if you are consuming mixed drinks.

5. Be a social butterfly. Holidays are a time to be sociable. Spend time enjoying the company of others. The more you talk, the less you will eat.

6. Do not wear loose-fitting clothes during the holidays.

7. Fill up on vegetables and fruits. They are loaded with vitamins, minerals and disease-fighting phytochemicals, while low in calories. The fiber in these foods may help you feel full and leave less room for high-calorie, tempting treats.

8. Donate food gifts to a food pantry. Don't even tempt yourself by bringing holiday favorites home.

9. Offer to bring a dish to holiday gatherings. If you can, bring a healthy dish with you.

10. Lighten up meals that you prepare.

Happy Holidays!  

We are in full swing of the holiday season!  With all the cookies, candies, chocolates, and even the holiday coffee drinks it is hard not to gain weight over the holidays.  Enjoying time with your friends and family at holiday parties and gatherings is a time to remember that your portion size matters.  Enjoy your favorite foods from time to time but make sure you watch how much you're eating and drinking.  

Enjoy this season!  The new year is around the cornor!