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Category Archives: Life Hacks

Healthy Eating on Vacation

Life Hacks, Lifestyle, NutritionBy Danielle BurgeJuly 16, 2021

Summer is here! It’s time to celebrate. Things are opening up and we are ready to actually go places again! While vacations are a great escape from reality and routine, they usually are filled with less exercise, lots of salty/greasy/sugary foods and more alcohol. This may feel stressful when on a health journey. Many of…

Our Favorite Meal Prep Hacks

Life Hacks, Meal PrepBy Danielle BurgeJune 16, 2021

One of the best ways to save time and keep you on track with healthy eating is being prepared. This is why meal prep can be crucial to your health journey. Having meals and/or snacks prepped (or at least having what you need on hand) can prevent ordering out and overeating. Here are some of…

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We are a team of licensed and credentialed registered dietitian nutritionists helping individuals and businesses with their nutrition counseling needs throughout the Greater Philadelphia area!

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Standard American breakfast foods are usually very Standard American breakfast foods are usually very carb heavy (such as: waffles, cereal, pancakes, donuts, muffins, etc.).⁣ ⁣ The meal on the left shows a typical high carb, high sugar, low protein breakfast. It’s not that these foods are “bad” but they are low in fiber and high in sugar, meaning they will not keep us full for very long. Plus, the more sugar you eat, the more you are likely to crave it.⁣ ⁣ On the flip side, usually starting your day with a healthy breakfast sets the tone for a full day of healthy eating!⁣ ⁣ The meal on the right shows a smaller portion of both waffles and syrup, a clementine instead of juice, and eggs added for protein and healthy fats. ⁣ ⁣ A filling breakfast includes protein, fiber and fat. As you can see, you can still eat waffles and syrup and even drink juice! It’s all about the serving size you choose and balancing the meal with fruits, veggies, protein and fat.⁣ ⁣ What’s your favorite breakfast? Tell us in the comments! 🥚🥞🧇🥑☕️⁣
Summer is here and it’s finally time for vacatio Summer is here and it’s finally time for vacation!⁣ Although vacay can mean getting away from your normal routine, that DOES NOT mean that you’ll lose all your progress. Here’s how to make your vacation a balanced one! ⁣ ⁣ 🥦 Add veggies wherever you can. Strive for at least one meal or snack a day that contains some sort of veggies. For example: salads, veggie omelet, fajitas, roasted or raw veggies.⁣ ⁣ 🏃‍♂️ Move your body. Try to get activity when its possible! Walk to dinner or on the beach/boardwalk, go swimming in the pool or ocean, plan an activity like hiking, kayaking, playing sports on the beach, etc. Try for those 10,000 steps a day!⁣ ⁣ 💧Stay hydrated Bring water with you everywhere! Strive for at least 64oz daily.⁣ ⁣ 🍉 Bring healthy snacks such as: fruit (fresh or dried), nuts, veggies and dip, whole wheat crackers, cheese sticks, baked chips, etc.⁣ ⁣ 🍱 Share a meal with a loved one! This can allow you to enjoy a more indulgent meal for fewer calories.⁣ ⁣ Remember most weight gained on vacation is water weight. Did you know you have to eat an extra 3,500 calories in a week to actually gain 1lb of fat? So relax and enjoy yourself! Vacations are rare and are meant to be enjoyed.⁣ ⁣ Real photos taken from one of our RD’s vacations to San Diego. It’s all about BALANCE! 🥗🍟🥑🥨⁣ ⁣ Tell us where you’re going on vacation this year!
Looking for ways to make your meals more filing wi Looking for ways to make your meals more filing with less calories or to add some extra nutrition? Try these tips!⁣ ⁣ ✅Adding non-starchy veggies is an easy way to add bulk to a meal. The fiber and water content fill you up with little calories. Not to mention, they addd nutrients as well!⁣ ⁣ ✅Using complex carbs like quinoa, beans and lentils also helps add bulk to a meal due to the fiber and protein content. Plus you add nutrients like folate, iron, potassium and magnesium! ⁣ ⁣ What’s your favorite way to “bulk up” your meal? Tell us in the comments!
Today is National Eat Your Vegetables Day!⁣ ⁣ Today is National Eat Your Vegetables Day!⁣ ⁣ Do you have trouble getting veggies into your day? Here are a few ways to get more. ⁣ ⁣ 🥑 Hide them in sauces! Blend veggies into your favorite sauce with hardly any change in flavor or texture. ⁣ ⁣ 🥦Blend them in smoothies! A handful of spinach or even riced cauliflower are hardly detectable when blended. ⁣ ⁣ 🥕Try veggie noodles like zucchini, squash, or carrot. Top with your favorite sauce and pair with a protein to make it a meal!⁣ ⁣ 🥬 Utilize lettuce as a wrap instead of using bread or a tortilla. ⁣ ⁣ 🍅 Try adding veggies to dishes you already enjoy like baked ziti, lasagna and pizza.⁣ ⁣ What is your favorite veggie? Tell us in the comments!⁣ ⁣
Which would you choose?⁣ ⁣ The pretzels contai Which would you choose?⁣ ⁣ The pretzels contain mostly carbohydrates. These are not physically satisfying as low fiber carbohydrates do not keep us full for long. They are psychologically satisfying, however, if you are craving pretzels! Eat the foods you love in moderation.⁣ ⁣ The second snack is 2 tablespoons of hummus, 1 low fat cheese stick, and 18 baby carrots. This snack contains fiber, fat, and protein to help keep you full and satisfied. This snack also contains vitamin A, calcium and more!⁣ ⁣ Both of these snacks are fine! One is not “good” or “bad”. They contain the same calories, but different nutrient profiles and satisfaction factors.⁣ ⁣ Tell us your favorite snack in the comments!
Anyone else? 😂😣⁣⁣ ⁣⁣ No one says you Anyone else? 😂😣⁣⁣ ⁣⁣ No one says you have to be the 🚨 food police🚨 and measure everything you eat! Just keep in mind certain foods, like peanut butter, can be more calorie dense. Meaning, they pack a good amount of calories in a smaller serving.⁣⁣ ⁣⁣ Does that mean peanut butter is “bad” for you? NO. Will it make you fat? NO. It’s a great source of healthy fats and also contains protein and fiber! You can enjoy all foods in moderation in a healthy lifestyle. ⁣⁣ ⁣⁣ Despite the picture, the serving size is 2 tablespoons by the way... 😂⁣⁣ ⁣⁣ Send this to the peanut butter lover in your life! 🥜🧈
COMMON REASONS YOU AREN’T LOSING WEIGHT ⁣ ⁣ COMMON REASONS YOU AREN’T LOSING WEIGHT ⁣ ⁣ 😯 Under eating! While being in a calorie deficit is key for weight loss, eating too little can be detrimental. Under eating can lead the body to start to break down muscle, this slows the metabolism, which leads to fat/weight gain! 1200 calories is NOT enough (for most people)!!!! ⁣ ⁣ 🍪 Extra calories from grazing. While snacks are helpful to have between meals to keep us from overeating, grazing mindlessly through out the day can lead to an overload of calories with out realizing it. This is why being mindful and intentional with meals and snacks is so important. Have structure and a plan! ⁣ ⁣ 🍺 Calories in drinks. While it is not good to obsess over it, don’t forget, that iced coffee, beer, soda, juice, etc. you may have through out the day contain calories. A 20 oz coke has 240 calories and 65g of sugar! Making water your #1 drink is an easy way to cut down on sugar and calories while remaining hydrated.⁣ ⁣ 🧁 Being too rigid during the week and binging on the weekends. Many people try to be “good” during the week, then by the time the weekend rolls around they have uncontrollable cravings. This is why it’s best to have a balance and eat the foods you love in moderation through out the week instead of saving everything for the weekend. Being overly strict and avoiding cravings is a huge risk factor for binging and overeating.⁣ ⁣ If you’re having trouble on your weight loss journey, click the link in our bio to make an appointment with a registered and licensed dietitian!
Check out this delicious recipe perfect for MDW by Check out this delicious recipe perfect for MDW by @erinliveswhole! ⁣⁣ ⁣⁣ Corn gets a bad rap just because it’s a starchy veggie. That doesn’t mean it’s BAD! Corn has fiber, b vitamins, zinc, magnesium and more!⁣⁣ ⁣⁣ Swipe to see the recipe as well as the awesome nutrition on this salad!⁣⁣ ⁣⁣ Save this for your holiday weekend!
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