Skip to content
March 29, 2010 / Lisa Stollman, MA, RDN, CDE, CDN

Healthy Breakfast Choices for Passover

I don’t know about your family but mine starts to get very tired of the typical Passover fare by the fourth day of this eight-day holiday.  And I feel it’s my duty as a mom and a nutritionist to make healthy and delicious meals so they don’t get grumpy.   It’ s a long holiday so it is smart to have a variety of meals you can put together to keep everyone happy and nourished.  Many of the traditional foods such as potato pancakes, matzoh ball soup and vegetable kugels can be enjoyed at either lunch or dinner.  Where I find the most groans is with breakfast.  My family loves cereal so it can be difficult to come up with enjoyable replacements for eight days.  For those who eat cereal most days for breakfast, the Passover cereals in the grocery store can be a real downer.  However there are some delicious breakfasts you can put together to keep everyone happy.  These are some of my family’s favorites: hot quinoa with raisins and chopped walnuts, whole wheat matzoh with almond butter and organic strawberry jam, sweet matzoh kugel made with whole wheat matzoh, eggs, raisins and chopped walnuts along with fresh fruit salad.  A delicious  granola made with whole wheat matzoh farfel, slice almonds and dried fruit.  If you have any great suggestions for Passover breakfast meals please pass them on.

March 3, 2010 / Lisa Stollman, MA, RDN, CDE, CDN

Call an RD to Improve Your Health

Have you been thinking about making improvements in your diet and exercise program? Are you concerned that you have a strong family history of diabetes and obesity? Starting to implement positive lifestyle changes can result in a variety of benefits. From reaching your desired body weight goal to improving your blood sugar and cholesterol levels, there is a lot you can do to improve your health. But the big question is how are you going to acquire the specific information you need to help you meet your health goals? I highly recommend that you seek out a Registered Dietitian (RD). RDs are credentialed professionals who are experts in food and nutrion. All RDs have a minimum of a four-year degree in nutrition science from an accredited university. RDs must also maintain a minimum of 75 hours of continuing education every five years. You can find a Registered Dietitian in your local area on the web site of The American Dietetic Association.  When you aren’t feeling well you would likely call your physician to manage your medical care. When you feel the need to improve your diet and lifestyle you should seek out the care of a credentialed Registered Dietitian.

March 1, 2010 / Lisa Stollman, MA, RDN, CDE, CDN

March is National Nutrition Month

National Nutrition Month starts today.  And the warmer months are right around the corner (I hope!).  It’s time to work on eating healthy and getting ready for bathing suit season.  But this time try to implement healthy eating as a way of life.  It’s much easier to maintain a healthy weight than to practice yo-yo dieting.  Three smart ways to lose weight are to eat smaller portions, keep a daily food journal and exercise at least 30 minute per day.

February 27, 2010 / Lisa Stollman, MA, RDN, CDE, CDN

Making Smart Choices in Restaurants

Many people enjoy having meals out with friends and family. It’s one of the pleasures of life! So go out and enjoy. Just be conscious of making healthy choices. The payoff will be good weight management and lower risk for chronic diseases such as diabetes, heart disease and many types of cancer.

When you have the menu in hand look for appetizers and entrees which are based on whole grains, vegetables, beans, tofu or fish. Have a salad or broth-based soup as an appetizer which will help fill you. Healthy entree choices include pasta with vegetables or grilled fish with vegetables. A great resource packed with up-to-date nutrition information for 200+ chain restaurants as well as many whole and processed foods is the Calorie King book .  Having this book available will help you be aware of the best choices in many major restaurant chains.  Many times what you thought was low calorie will surprise you.  Bon appetit!

February 26, 2010 / Lisa Stollman, MA, RDN, CDE, CDN

Managing Your Weight with Smart Food Choices

Having a healthy body weight can help prevent many diseases including heart disease, diabetes and many types of cancer.  The three most effective ways to reach a healthy weight are:

1.  making wise food choices

2.  watching portions sizes

3.  exercising at least four hours per week

When you plan your meals and snacks try to emphasize colorful plant foods.  These plant foods include fresh fruits, vegetables, whole grains, beans and nuts.  In addition to containing a vast amount of vitamins, minerals and antioxidants, these nourishing foods contain fiber which will fill you up faster and keep you full longer.

And don’t forget to keep an eye on portions.  Just because a food is healthy doesn’t mean you can have unlimited quantities.   Use measuring cups and spoons and a food scale at home until you feel comfortable with knowing how to eyeball the appropriate portion sizes.

A healthy meal plan should include the following:

1.  A healthy breakfast which may include a cup of whole grain cereal, fresh fruit, a small handful of nuts  (approx. 10) and organic skim milk or soy milk.

2.  A healthy plant-based lunch Try a bowl of minestrone soup and salad with a whole grain roll or an almond butter and natural jam sandwich with a fresh fruit.

3.  Healthy low calorie snacks can include a Kashi granola bar and a fresh fruit or a small handful of nuts (limit 10 to 20 nuts) and a fresh fruit.

4.  A healthy dinner that is high in volume but low in calories may include a cup of whole wheat pasta with roasted vegetables and 1/2 cup white beans or a small serving of grilled fish or chicken.  Always include a salad or an additional vegetable.

5.  A healthy dessert (if you have a sweet tooth)-Mother Nature’s gift: fresh fruit!

And last but not least try to incorporate at least 30 minutes of moderate-intensity exercise daily such as walking. Aim for 2 miles per 30 minutes.  Enjoy the benefits of eating healthy as you lose weight.  If you continue to eat like this when you reach your weight goal you should be able to maintain your new and healthier weight.  Bon Appetit!