Drink like me!

I received a ton of positive feedback from my ‘Eat Like Me’ post, so I decided to put a little spin on it and let you guys know some healthy and delicious beverage options I like. Skip the energy drinks, soda, and sugar-exploding fruit juices and go with these healthier options. 

1. Unsweetened Green Tea: If I need a little energy boost, I turn to tea because it does not have all the extra sugar like soda. Plus, a significant amount of research has shown that it is possible for green tea to benefit your health in many ways–everything from boost metabolism to supporting brain health. 

2. Sparking Water: Regular seltzer water such as Perrier or flavored sparkling water are both smart alternatives to soda. I like it with a slice of lemon or a few pieces of frozen fruit thrown in. You still get that bubbly drink, but it has less sugar and calories. 

3. Low-calorie beer: I am not a fan of sugary drinks when I go to happy hour. Instead, I opt for a vodka soda (soda water) with extra lime. Most of my friends have converted over to my vodka soda choice as well. Try it! If I am going to have a beer, I will go with MGD 64–meaning 64 calories.

Some other tips to avoid drinking away calories:

  • If you are going to have fruit juice, fill your cup with half juice and the other half with water. It will still taste delicious and you will cut back on all the unnecessary sugar.
  • If you are going to drink soda, buy it in the can instead of a liter because your 12 oz portion is already measured out for you. You will be more likely to drink more if you pour your soda from the liter. (They also have those cute miniature cans at the store now.)
  • If you get soda from a self-serve fountain at a restaurant, fill your cup up 3/4 of the way with ice. That way, you’ll have less soda to drink.
  • Calories in coffee drinks can add up quickly. If I go, I will get a regular cup of coffee (so I have control over how much cream and sugar are put in it), a mocha frappuccino lite, or an unsweetened iced tea. Check out the nutrition info for Starbucks online and find the most healthy option for your favorite drink. You may be surprised about what you find..
  • Lastly, I know you hear this all the time, but I have to say it: Drink lots of water throughout the day! Your body will love you if you keep it hydrated.

Smart Snacks

I always recommend that people eat a morning snack and an afternoon snack. It is a great way to keep your body fueled and avoid that “I’m-so-hungry-I-could-eat-a-cow” feeling at lunch or dinner time.

For your snack, shoot for about 200 calories and make half those calories from carbohydrate and half from protein. This way you get some energy (carbs=energy) and you feel satisfied (protein’s job). Here are some great carb/protein combos to try. (Make sure you pay attention to portions here!)

  • 1 small apple with 2 tbsp of nut butter (almond, peanut, whatever you like)
  • 3 slices of cheese (or a string cheese) with 4 crackers
  • A handful of trail mix (nuts and dried fruit… skip those tempting M&Ms)
  • 1 slice of lunchmeat and 1 slice of cheese to make a little roll-up
  • 1 slice of bread with 1 tbsp of nut butter… I like to add some sliced bananas on top:)
  • Low-fat yogurt with a sprinkle of granola
  • 1 hardboiled egg with crackers or veggies
  • 6 Carrots (or any veggie you like really) with 4 tbsp hummus
  • Low-fat cottage cheese topped with fruit

A little tip: If you are on a road trip and need to grab a snack at QT, choose turkey jerky! 1 oz is only ~80 calories.

If you have any snacks that you want to share, please post in the comment box!

Eat Like ME!

Whenever I mention that I am studying nutrition, people’s faces always light up and they ask a continuous flow of questions about their diet or how they want to change their diet. One of the first things I am usually asked is what I eat daily. So I decided to keep a photo food diary for a couple days. I tried some new recipes (that are quick and easy!) so hopefully they inspire you to add some variety to your diet. EAT LIKE ME!

This was my first try at making a frittata. I made it for Father’s Day brunch. Zucchini, tomatoes and goat cheese top the fluffy eggs!

I just threw this all together: tuna (drained and washed) with cherry tomatoes, carrots, onion, corn, and cannellini beans. Top with a splash of olive oil, red wine vinaigrette, and cracked black pepper.

A perfect breakfast! I love the Koger brand “Carb Master” yogurt (12 grams of protein and low in sugar). Add a sprinkle of Kashi Go Lean cereal and fresh blueberries.

Snack break from writing my thesis! My family gets fresh produce from a local farm. I swear the carrots taste a thousand times better than store-bought ones. Reduced-fat Triscuit crackers and string cheese keep me full and satisfied!

I made this dinner for Eric and myself. Teriyaki chicken pitas with shredded lettuce and a little cheddar cheese. Plus a yummy salad topped with almonds. I like to make my own salad dressing: olive oil, red wine vinaigrette, and whatever spices/herbs I can get my hands on.

Kale chips are SO GOOD! I love any greens cooked with olive oil and garlic, topped with balsamic vinaigrette. These are a quick way to enjoy greens on-the-go. They are a little pricey, but I think worth it. So full of nutrients too!!

Salads CAN be filling. I love to add this quinoa/brown rice mixture to my salads. Here, I used Uncle Ben’s rice. Just microwave it for 90 seconds! If you are craving a carbonated beverage, try club soda!

Pita pizza for lunch! Brush the pita with a little olive oil, add your favorite toppings, and broil in the oven for 5-7 minutes.

I got this recipe from my Women’s Health magazine. First, sauté corn, onion and chicken. Then place mixture between two corn tortillas and top with goat cheese. Place in the skillet until cheese melts. DELICIOUS!

I made this dinner when my cousin, Patrick, came over: salmon from Costco (they have some really good frozen fish to choose from), potatoes, and veggie-stuffed zucchini. And of course, a glass of red wine:)