Monday, March 6, 2017

Fiber "full" pancakes.

Happy Monday!!! 

As i'm sure we have all heard, breakfast is the most important meal of the day. A well balanced meal that includes whole grains, protein and most importantly fiber can put you right on track for the day.
We always hear about fiber being good for you, but why is fiber so important? Truthfully, I can talk about the benefits of fiber all day, but two quick reasons are because it helps keep you fuller longer! Not only does it slow down digestion which prolongs the feeling of fullness, but it promotes steady blood sugar levels. Ultimately, these two functions paired together can be very helpful for those of us looking to manage our weight.
One of my all time favorite breakfast recipes is the easy fiber "full" pancakes made from a few simple ingredients.
Ingredients: 1/3 of a cup of Kellogg's all bran bran buds, 4 egg whites, 1 tsp vanilla extract and cinnamon.
Step 1: In a blender add all of the ingredients and blend on high until you get a smooth airy consistency. (The egg whites are beaten and hold air which makes them fluffy).
Step 2: Heat a non-stick skillet with a light coating of cooking spray. Spoon the batter in three even portions. (Sprinkle with some dark chocolate chips for added sweetness).
Step 3: After two to three minutes flip then over to cook evenly.
Step 4: Top your pancakes with low calorie syrup and sliced berries for additional flavor and fiber.
These pancakes are just around 200 kcal, 28 grams of protein and 20 grams of fiber (including berries).

I hope you give this easy and deliciously filling recipe a try! Please share your thoughts or other recipes below!



Wednesday, February 22, 2017

Recipe : Crispy Brussel Sprouts

One of my favorite vegetables are brussel sprouts:
Did you know that one cup of brussel sprouts has only 40 calories, 4 grams of fiber, 3 grams of protein & 100% of the recommended vitamin C?
Here is a quick and easy recipe:

1. You can use fresh or frozen brussel sprouts. 
2. Rinse well under water in a colander. 
3. Cut off the stems and then each sprout in half. 
4. Season with your favorite spices. We love fresh cracked pepper, garlic, onion powder & a pinch of salt. 
5. Drizzle olive oil (or your favorite oil) & toss. 
6. Spread them out evenly on a tin foil lined cookie sheet. 
7. Sprinkle with some grated parmesan cheese. 
8. Bake at 400 for around 25 minutes. Be sure to stir them half way through to ensure they get crispy!


Wednesday, February 1, 2017

Superbowl Sunday Survival Guide

It is always difficult to be mindful of what we are eating on a daily basis, but it is even more challenging during holidays, gatherings and parties. 

As Superbowl Sunday looms over our heads, many of us dread the thought of being on a "diet" while being surrounded by all of the indulgent game day snacks. Here are three recommendations on how to survive your party without feeling guilty Monday morning.

1. DITCH the diet: This is my number one recommendation for every day - 365 days a year. I can dedicate a whole post alone on this topic, but in a nutshell having the diet or"good and bad" food mentality sets us all up for failure. This is mainly because over restricting yourself and being too rigid is unrealistic for long term weight management. We are all human and food is the center of all social gatherings. So instead of heading to your Superbowl party with the mindset that you are not going to eat any "bad" food, allow yourself to enjoy some of your favorite dishes. Try to avoid standing/sitting next to the table with the food to avoid mindless eating. A great rule of thumb is to fill your plate with what you want, and then sit down and enjoy your food. 

2. DON'T go hungry: Just like number one, this tip can apply to any party you go to. If you let yourself go to a party starving then you will be infinitely more likely to overeat and end up feeling guilty. Having a small meal or snack before you head to the party will help curb your hunger. Try to have a snack that is high in fiber which will help keep you fuller longer.

Some ideas:
-A piece of whole grain toast with peanut butter
-Yogurt with a serving of nuts 
-Carrots with hummus

3.DISH: Bring a healthy dish with you. This will allow you to have a healthier option that you can fill up on while still leaving room for the more indulgent options. Here are some quick and easy options:

-Grill or bake chicken wings and toss in hot sauce to cut down on the calories and fat found in fried wings.

-Mix low fat or non-fat Greek yogurt with ranch seasoning instead of pre-made ranch dip.

-Throw together an easy salad packed with flavor and color to fill your plate with. (Try this Southwestern Black Bean Salad from Skinnytaste)

- Swap out the usual french fries for Veggie Fries that can be found in the frozen section at your supermarket. One serving has less than 150 calories, three grams of fiber and provides two servings of vegetables. (Try the Chickpea & Red Pepper flavor)

-Bring a pre-made fruit platter or Edible Arrangement to help satisfy your sweet tooth.

Please let me know of any tips, recipes or questions you may have!


Thursday, December 8, 2016


Hello to my prospective readers!

My name is Eleni and I am a registered dietitian nutritionist.

I wanted to give a little background on myself and my education. I have two Bachelors of Science degrees, one with a major in biology and minor in chemistry, and the other in nutrition. My original goal was to pursue medical school when I graduated in 2012, but after realizing that the stress was not worth it I fell into nutrition (I can get into that another time). After two years of completing my second degree, I applied and successfully completed my dietetic internship. I am now entering my last semester of graduate school and will will be graduating in May with my Masters of Science in Clinical Nutrition. I am also working as a clinical dietitian in an acute and long term care facility and working on building a private practice.

So now on to the less boring minutia. So, why am I starting this blog? - especially being that there are so many health and nutrition blogs out there. Well, that is the main reason why I have taken so long to actually start this blog. After practicing as an RDN over the past year and half, I have realized that many of the content that is already out there is being provided by people other than RDN's. That is not to say that only RDN's can give credible advice, but a lot of what is put out there does not have scientific evidence to support it. Ultimately, my goal is to talk about medical nutrition therapy that can be used to treat various diseases or medical issues, break down the science behind what makes a certain diet work, make sense of emerging research and most importantly answer any questions you may have.

I am excited to go on this journey with you all - to make nutrition easy.

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