Tag: holiday

5 Tips for Healthy Holiday Travel

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Are you going to be among of the millions of Americans traveling this holiday season? If so check out my top 5 tips to arrive refreshed and ready to go!

  1. Get a good night sleep. This tip is especially important if you are driving, as the AAA recommends at least 6 hours of sleep before driving. Avoid staying up late packing and saying you will “sleep on the plane.” This full nights rest will help you ward off any sickness while traveling, so try to get the packing done earlier in the day.
  2. Plan your meals, and review menus online. There is an awesome app called Gate Guru which helps you find a healthy meal at the airport. Look to your ticket for your terminal and find a healthy restaurant option by your gate, or if you are connecting, talk to the flight attendant to find out what terminal you will be arriving at to help you make your choice. If you’re driving this holiday season, eat a normal breakfast, and check out healthy restaurants along the way with the Healthy Dining Finder No matter how you travel making a healthy choice BEFORE you get overly hungry is key!
  3. Find ways to incorporate standing and walking into your day. Many airports now offer walking paths where you can walk a couple thousand steps while on your layover, especially before sitting for a long period of time again (comfortable shoes are key). Avoid sitting the entire layover which can slow your metabolism, and also make you feel sluggish. If you are driving, try marching in place while getting gas, or taking a lap around the break area before getting back in the car. All movement counts!
  4. Pack snacks! Packing your own snacks is the key to healthy travel. These snacks will help keep your hunger and fullness in check, and make sure you aren’t overly hungry going into a meal, causing you to over eat and feel uncomfortable. Pack snacks for the trip, and your vacation!
  5. What are some meal/snacks I can bring on a plane? You can bring a Natural Peanut Butter and 100% whole fruit jam sandwich, an empty water bottle, whole fruits like an apple/banana/pear/peach/grapes (in a zip-lock or small plastic container), raw vegetables like: baby carrots/broccoli/cherry tomatoes/snap peas, nutrition bars such as KIND/LARA/RXbars, or a trail mix

Do you have more healthy travel questions? Contact me here. Happy Holidays and safe travels!

 

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

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potatoes

You asked for a healthy potato dish for the holdiays, and I delivered!

Recently on Instagram, I asked what was the dish that you looked forward to the most during the holidays, and mashed potatoes got one of the top votes. However, this dish that is traditionally made with lots of butter and heavy cream doesn’t have to be completly tasteless when you make it healthier. Here I came up with a time efficient to roast a whole clove of garlic to add in with all of the other ingredients which not only has a great flavor, it also makes your house smell incredible.

I also cut the carb count on this recipe by using half gold potatoes, and half caulfilower. The texture and falvor is amazing, and your guests/kids won’t be able to tell that they are also getting in some non-starchy vegetables! I left the skins on the potatoes for added fiber and texture, but if you want to peel them instead that definitely is an option too.

Check it out below:

Roasted Garlic and Chive Mashed Cauliflower & Potatoes

Serves: 10

Ingredients:

  • 1 head garlic, cloves separated, left in skin
  • 1/3 Cup + 1 Tablespoon extra-virgin olive oil, divided
  • 2 teaspoons ground black pepper
  • 2 pounds golden potatoes, skins on, cut into 1″ chunks
  • 2 pounds cauliflower florets (about 2 heads)
  • 2/3 Cup 1% milk
  • 3 Tablespoons organic unsalted butter
  • 1 teaspoon salt
  • 1 Cup chives, sliced

Directions:

  1. Preheat oven to 400F.
  2. Place the separated garlic cloves in the middle of a sheet of foil. Drizzle with 1 Tablespoon of the olive oil.
  3. Wrap the foil around the cloves creating a little pouch.
  4. Place the pouch in the oven until cloves soften and you smell the aroma of garlic, about 30-40 minutes. Remove and let cool.
  5. While garlic roasts, in 7- to 8-quart saucepot, place the potatoes with enough water to cover it by 2 inches. Partially cover, and bring to a boil. Reduce heat, and for simmer 10 minutes.
  6. Add the cauliflower florets, and bring to a boil again. Reduce heat, partially cover, and simmer for 20 minutes or until the cauliflower is very tender and can be cut with a wooden spoon.
  7. Drain the potatoes and cauliflower and return to the pot.
  8. Meanwhile, in small microwave-safe bowl, microwave the 1% milk and butter on medium high for 1 1/2 – 2 minutes or until the butter has melted. Add the remaining 1/3 cup olive oil.
  9. Squeeze the roasted garlic cloves from skins into the potatoes and cauliflower mixture. Add the butter mixture to the potatoes and cauliflower along with 1 teaspoon salt and 2 teaspoons black pepper.
  10. Mash the potatoes and cauliflower with a potato masher or hand mixer until very smooth. Mix in chives with a wooden spoon.
  11. Serve immediately, or hold until service at 135 degrees.

Nutrition Facts (1 serving): 232 Calories, 15.9g Total Fat, 5.8g Saturated Fat, 0g Trans Fat, 19mg Cholesterol, 268mg Sodium, 21.7g Total Carbohyrate, 5g Fiber, 4.4g Sugar, 4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

 

Easy Honey Roasted Rainbow Carrots

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Want to know my #1 tip for your upcoming Thanksgiving, Friendsgiving, or office Holiday potluck?

BYOV: Bring your own veggies!

Making 50% of your plate non-starchy vegetables helps keep the nutrition and fullness up, while controlling the portion size of the fun foods that we only see during this time of year.

If you are still looking for an easy and healthy dish, check out my Honey Roasted Rainbow Carrot recipe. With only 5 ingredients, you can easily throw it together to get some color on the table!
I used the pre-peeled Les Petites Carrots of Many Colors from Trader Joe’s for this recipe, but any rainbow carrots will do. This recipe is written for 4 servings, but can easily be doubled to serve 8 for a larger party.

carrots

Honey Roasted Rainbow Carrots

Serves: 4

Ingredients:

  • 1 pound of fresh rainbow carrots, washed and peeled
  • 2 teaspoons olive oil
  • 1 teaspoon honey
  • 1/2 Tablespoon fresh thyme (or 1 1/2 teaspoon dried thyme)
  • Black pepper to taste

Directions:

  1. Preheat the oven to 375 degrees F. Coat the bottom of a rectangular or oval baking dish with olive oil cooking spray.
  2. Place the carrots in the baking dish, followed by the olive oil and honey. Toss the carrots to coat with the honey mixture, and spread in a single layer. Sprinkle with thyme and black pepper to taste.
  3. Bake for 30-35 minutes, until the carrots are cooked and browned around the edges.
  4. Serve the carrots whole, and enjoy!

Nutrition Facts (1 serving): 74 Calories, 2.4g Total Fat, 0.3g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 88mg Sodium, 12.5g Total Carb, 2.8g Fiber, 8.2g Sugar, 1.4g Protein

Want to know more about a having a healthy holiday season? Contact me to set up your FREE 15 minute phone appointment today!

Stress Less & Enjoy More This Holiday Season

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It’s the most wonderful time of the year, but it can also be the most stressful. Between work (Q4 deadlines are real y’all), holiday parties, shopping and travel there is simply too much going on in-between Thanksgiving and New Year’s.

This year try to get ahead of the stress by making a holiday stress prevention list. Simply make a list of what you expect from yourself (and your family) during the holidays. While writing this list you just might find your potential stressors. These are things you feel like you are expected to do, but perhaps don’t have time for, or you feel like don’t add value during this busy time. Once you have your list written, write down what changes you can make to prevent stress in that particular situation. Finally go through your list and make the changes that will make the most impact on your stress level. For example, if you are stressed about making a family dinner – don’t offer so many entree options or ask someone to bring a dessert/appetizer/side. If you have items on your list that seem unrealistic (like creating the most festive holiday atmosphere) now is the time to let them go!

This holiday season I encourage you to do less and enjoy more.

Choose 1-3 holiday activities per week (work holiday party, shop at the mall, write cards) and say “no” to the rest. Don’t forget YOUR needs! Take 3 minutes every day just for you during holiday season. Try something like:

  • Writing in a journal
  • Meditating
  • Stretching
  • Listening to calming music
  • Reading a book or magazine

What do you do during the holidays to enjoy more and stress less? Leave a comment below!

Healthy Holiday Party Tips

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Healthy HolidayParty Tips (1)

Holiday party season is here! That means fun, cheer and often lots of food and drinks. Registered Dietitian Brittany L. Jones shares tips to help you enjoy the holiday party season, while maintaining your healthy lifestyle!

  1. Don’t skip meals.

Research shows that skipping meals can cause overeating later in the day. Stick to your normal meal and snack patterns as much as you can.

  1. Use a plate.

It might sound simple, but picking up a small plate will help you consume less. Avoid standing by the buffet or appetizer table and grazing. By using a plate you are more aware of what you are consuming, and are more likely to eat mindfully when going back for seconds.

  1. Bring a vegetable dish to the party.

Let’s be honest, you know there is going to be meat and carbs at the party so be the one who brings the vegetables to balance it out! Bringing a healthy vegetable dish can ensure that you have a healthy option, and also brings some beautiful *color* to the spread.

  1. Make half your plate vegetables.

Filling up half your plate with vegetables is an easy way to control your calories and carbs at a holiday party. Aim to have a quarter of your plate carbs and a quarter of your plate protein.

  1. Focus on lean protein.

Opt for chicken, turkey, and fish as your protein sources. Avoid higher calorie dishes with bacon and sausage.

  1. Survey the buffet and be picky.

Check out everything before making your final decision. Be picky and choose your favorites.

  1. DANCE!

Get moving and dance! It’s a great calorie burner, aids in digestion and can normalize your blood sugars after a big meal.

  1. Hold your drink in your non-dominant hand.

Holiday cocktail season is here! Avoid the hangover with this trick that will help you consume less.

  1. Make every other drink water.

Hydrate, hydrate, hydrate! Not only will consuming water help slow down your holiday cocktail consumption, it will also help you combat the higher salt content in party foods.

  1. Conversation has no calories!

Food sometimes takes over as the star of the holidays, but don’t forget the true meaning of this season. Talk with your friends and family IN PERSON (and not on social media).

For more healthy holiday tips, recipes and follow me on Facebook and Instagram.

Sauteed Green Beans with Toasted Almonds, Lemon & Garlic as Featured on Scene on 7

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Today I had the pleasure of meeting Jamarcus Gaston from WSPA’s Scene on 7! I shared my top 3 Healthy Thanksgiving tips including:
1.  Make half your plate vegetables
2.  Be picky and if you can’t choose, opt for 2 Tablespoons of all of your favorites
3.  Bring a healthy dish with you!

For my last tip I shared my Sauteed Green Beans with Toasted Almonds, Lemon & Garlic recipe. It’s quick, easy and packed with fiber and good heart healthy fats! If you don’t have a dish to bring to Thanksgiving dinner – I’ve got you covered!

green beans

Sauteed Green Beans with Toasted Almonds, Lemon & Garlic 

Serves:4

​Ingredients:

  • 2 Tablespoons olive oil, divided
  • 2 cloves garlic, crushed
  • ​2 Cups green beans, trimmed
  • 1/2 lemon, juiced
  • 1/4 teaspoon black pepper
  • 1/4 Cup slivered almonds

Directions:

  1. In a skillet over medium heat, add 1 Tablespoon of olive oil and the crushed garlic. Saute until fragrant, about 1-2 minutes.
  2. Add the remaining olive oil, lemon juice, green beans and black pepper. Toss to coat. Cook 3-5min or until the green beans are tender and crisp.
  3. Add the almonds and toss. Cook 1-2 minutes to toast the almonds.
  4. Serve and enjoy!

​Nutrition Facts (1 serving): 116 Calories, 10.1g Total Fat, 1.2g Saturated Fat, 0g Trans Fat, 0mg Cholesterol, 4mg Sodium, 6.5g Total Carbohydrate, 2.9g Fiber, 1.2g Sugar, 2.5g Protein ​

See you guys next time and Happy Thanksgiving!
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