Whether you are looking to improve your diet or have medical issues that require the help of a nutrition professional, Green Napkin Nutrition can help you evaluate your current eating habits and adopt healthier alternatives to fit your lifestyle. An individual approach addresses your specific needs to achieve your goals. One size does not fit all. Green Napkin Nutrition’s Laura Rosenberg is a registered dietitian and a culinary nutritionist and can help you with your health goals through individual nutrition counseling, online nutrition coaching and cooking instruction.
The first in a series of 3 blog post examining typical restaurant menu items and what you may not know you are eating! Information is Power!
By Julie Dolce, Dietetic Technician Student, Suffolk County Community College
You may already have the generalization that eating out at restaurants can be unhealthy and high in calories, but just how bad is it for us? In my recent restaurant study I’ve come to learn the importance of becoming aware of the foods we are consuming at restaurants. All three restaurant meals studied contained the amount of calories that should be consumed in one days worth of food! An excess intake of calories leads to fat storage in our tissues, weight gain, and many health risks such as hypertension and diabetes. Avoiding these health complications and weight gain can be controlled by educating yourself on smarter choices on the menu. Do your homework, research the menu online before you go and put together a healthier meal option than you would normally select to order. Thinking ahead will help save you calories as you see below that restaurant meals can be excessively high in nutrients!
The first menu in a series of three is a typical hero very popular on Long Island. The names have been changes to protect the “Innocent”. Buyer Beware!
“Seaside Deli”: Chicken Cutlet with Bacon, Melted Cheddar topped with Potato Salad and Russian Dressing on a Toasted Garlic Hero
Calories: 1,608 cal
Total Fat: 94 g
Saturated Fat: 33 g
Carbohydrate: 114 g
Protein: 71 g
Dietary Fiber: 2 g
Sodium: 4,343 g
*Providing DOUBLE the amount of Fat & Sodium allotted for one day of eating – and just think, this is only one meal!
“Lettuce wrap you”
Grilled chicken, swiss cheese, turkey bacon, tomato, & light honey mustard dressing wrapped together in a crisp lettuce cup
*Saving you 1,296 calories, 78 grams of fat, and 3,843 grams of sodium!
*Excellent source of VITAMIN A (3,175 IU) and CALCIUM (317 mg) which aids in vision and bone health!
Calories: 312 cal
Total Fat: 15 g
Saturated Fat: 6 g
Carbohydrate: 13 g
Protein: 29 g
Dietary Fiber: 2 g
Sodium: 500 mg
2 oz skinless grilled chicken breast
1 oz swiss cheese
1 slice turkey bacon
2 tablespoons light honey mustard dressing
2 slices red tomato
1 oz romaine lettuce leaf
1) Lay out lettuce leaf, remove stem if stiff
2) Layer ingredients, topping with the honey mustard dressing
3) Roll as a burrito and enjoy!
What’s one of the easiest ways to celebrate earth day? Eat sustainable! Sustainable farming includes practices that will help save our precious natural resources. Farmers who use sustainable methods have a personal connection to the earth, avoiding pesticides that will harm our environment and us. They are conscious of preserving the earth and the importance of animal welfare using humane practices. Most everyone agrees with these principles, but not everyone is using them.
Consumers can help by seeking our food produced sustainably. Look for locally grown, organic produce whenever possible- make it a priority. Locally grown produce is fresher and uses much less of our natural resources in the transport of them. Buy meats and poultry from family-owned farms who protect our land and animals, fish harvested sustainably from fish markets. These foods are usually devoid of pesticides, growth hormones and antibiotics- none of which help us or the environment. They are stewards of the land and we can help by supporting them.
Here on the North Fork of Long Island, we have an wonderful opportunity to not only support local farming, but help ourselves as well – giving our bodies the freshest, nutrient dense foods. One of my favorite farms is the Golden Earthworm Farm in Jamesport. Not only do they have beautiful produce, but you can get without traveling by joining their CSA program. Celebrate earth day by learning where to get sustainably produced food. Ask your grocer where the produce comes from. Avoid packaged, processed foods and cook more whole foods at home. Another way to help is by celebrating Food Day – a nationwide celebration and movement toward healthy, affordable and sustainable food created by CSPI. Put it on your calendar- it’s Oct 24th.
It’s finally spring and you’ve committed to a new you. The fitness challenge has begun at Journey Martial Arts and by now you are all busy working your tails off in cardio kickboxing classes. Kudos! The other part of the challenge is all about what you eat. For the next few weeks Green Napkin Nutrition will be your source of information and inspiration in the food department. Stay tuned and visit this blog site often for lots of great tips to help you on your way.
For the first part of the nutrition challenge we will focus on a Whole Foods Approach, meaning completely avoiding any processed foods. You know the ones- they come in nice, shiny packages, promising good health or great taste and have lots of ingredients that look like they belong at a nuclear waste site. Refined and processed foods are stripped of nutritional value. Foods like white flour, refined grains, sugary foods and foods high in saturated and hydrogenated fats – these are the foods to avoid. Although they may initially taste good, they are unsatisfying and cause you to crave more and more of them. Not exactly helpful for your weight loss goals.
Think of it as a Whole Foods Challenge – the missing component to your weight loss efforts and one of the secrets to your ultimate success. A Whole Foods approach to health is more of a way of life strategy rather than a specific weight loss strategy – that will lead to weight loss if you focus on nutrient dense foods. What are nutrient dense foods? Foods that give you bang for your buck – lots of nutrients packed in not alot of calories. The opposite of calorie dense foods – most often synonymous with processed and refined foods- they stuff we are avoiding!
Whole fruits and vegetables- found in the produce section, not packaged. Whole grains like brown and wild rice (unrefined and containing the “whole” grain), quinoa, unhulled barley, wheat berries, bulgar – you get the point. Lean meats, fish and poultry products that you actually have to cook. Free range, sustainable and organic is best (more on this in another blog). Feel free to fill up on these foods while moderating your intake of starchy grains and vegetables, and high fat foods such as nuts and oils. This will help reduce your appetite while revving up your metabolism.
So, use this as your first nutrition challenge- stick with Whole Foods- food that comes directly from the ground, farmstand or produce isle. Read labels- there should be few ingredients. As Michael Pollan says “Look for ingredients you grandmother would know”. This may require cooking at home and a little more time in the kitchen. A bit of a commitment, but well worth it!
Stay tuned for more nutrition info to help you along with the Challenge…
Journey Fitness Challengers – get ready! Your 8 week journey starts this Saturday. Look forward to the next 8 weeks of fun, fitness and great nutrition information. Just check in to this blog (Journey Fitness Challenge category) and find posts to help you along the way.
Don’t post anything personal on this page, if you have questions please email me.
Kale is the new darling green, showing up on many menus and improving our diets tremendously. A nutrient dense food, kale provides a good deal of vitamins, minerals, antioxidants and fiber along with the highest ORAC (antioxidant capacity) value around. Calcium, B6, magnesium, vitamins A, C and K to name a few.
So, why not for breakfast? Don’t relegate this textural and visual beauty to the side of your dinner plate. The chewy, crunchy toothyness goes perfectly with poached eggs, creating a breakfast star.
Here’s a recipe to get your day started right.