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Be aware of word adoption:

Have you ever heard the phrase “children are like sponges”? They are truly listening to everything we are saying. You will often hear them mimic you or start to use specific catchphrases you and other family members might use. This is called word adoption. Word adoption is often used around food, specifically around identifying food as good/bad or healthy/unhealthy.

An example of this would be “Ugh – I can’t keep cookies in the house. They’re so unhealthy and I have no control around them”. Stating these are “unhealthy” can unintentionally send the message to a child that “unhealthy” food tastes good and “healthy” foods taste bad. As a result, children and adults tend to crave the cookies even more.

Another example of this can be related to the way we speak about our bodies or others bodies. Such as “Uncle Joe really put on a lot of weight since we last saw him.” Or “Lucy looks thin, I want to go on whatever diet she is on!”. Commenting on other’s bodies is not only harmful but can change the way your child thinks about their own body. It is natural during adolescence for your child’s body to fluctuate and commenting on Uncle Joe’s weight can make your child think their own weight change is negative and not expected. Instead, avoid making judgments on others bodies and try to focus on health vs. weight. Just because someone is thin, does not necessarily mean they are healthy and just because someone is in a larger body does not mean that they are unhealthy.

Reduce food rules in your house: 

Try to avoid having too many rules around food like cookies and desserts. When food rules in the house are too strict, it can create anxiety and a stronger desire for certain foods. This can put children (and adults) at risk of secret eating, feeling ashamed or guilty for eating, and/or feeling a loss of control around certain forbidden foods.

Our suggestion:  Try to let go of food judgments you’ve held onto and think about making food more neutral. Keep cookies/treats in the house and serve them on occasion as part of the meal or snack, rather than as a reward/special treat. Aim for balance in the home with eating and trust that your child can respond to their natural hunger and appetite.

Keep your own food judgements to yourself:

We all have foods we don’t like, but your child hasn’t yet had the opportunity to create their own food preferences. Encourage your family to avoid commenting on certain foods or making faces when serving certain foods. For example, if your spouse hates Brussels sprouts and is always making faces or commenting “ew I don’t like Brussels sprouts”, your child is likely to pick up on that and attach a negative feeling to the vegetable.

Our suggestion: Allow your child to trust their natural judgment around food and learn their own food preferences free of other people’s opinions. If exposed to a variety of foods, children will desire a variety of foods. Instead of saying things like “see, wasn’t that good?”, have your child determine how they feel about the food by saying “did you like that?”.

Avoid Using Food as a Reward or as a Source of Comfort:

Using food as a reward can be another way of putting certain foods on pedestals and making them more appealing. For example, “If you eat all of your broccoli, you can have dessert” or “if you don’t eat all of your broccoli, you can’t have dessert”.

Using food as a comfort measure can teach your child to always use food as a way to comfort them, which can lead to an unhealthy relationship with food down the road.

Our Suggestion: Instead of rewarding children with food, keeping in mind that your child is able to form their own opinions about food, try saying something like – “We can try these vegetables another time. Next time would you like to try them raw instead of cooked?”. Dessert remains out of the conversation, while keeping the dialogue focused on the vegetable component. Instead of offering a bowl of ice cream after a hard day try saying something like, “I am sorry you are sad. Come here and let me give you a big hug.”

 

*Every patient will have unique nutrition recommendations based on their specific situation. Be sure to speak with your dietitian if you have any questions.  Our dietitian Alexa is a great resource if you have any questions. She can be contacted at alexa@nenutritionadvisors.com

Believe it or not, Super Bowl Sunday is right around the corner! Even though the Patriots will not be attending, we still like to watch with our friends, family and good food. The Superbowl does tend to provide a lot of temptations when it comes to food, and although we are all for everything in moderation, sometimes that can be tricky. Instead of trying to monitor yourself around the chips and wings – consider trying some of these ‘lightened up’ snacks instead.

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Individual Pizzas 

Instead of ordering a few large pizzas – let everyone create their own! 

6 whole wheat pita pockets

3/4 cup pizza sauce

3/4 cup shredded mozzarella cheese

1 red bell pepper, diced

1 (8oz) package white mushrooms, diced

1/4 cup red onion, diced

1 head broccoli, chopped small

12 slices turkey pepperoni

Preheat oven to 425 degrees F. Line to large rimmed sheet pans with parchment paper. Using a spoon, spread the pizza sauce onto each pita and sprinkle with mozzarella cheese. Have each guest garnish with their desired toppings. Bake 12-15 minutes until edges are golden brown.

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Loaded Baked Potato Bar

For smaller portions, you could also cut each potato in half lengthwise. 

6 russet potatoes, scrubbed

2 tbsp olive oil

Toppings:

Plain Greek yogurt, divided

Rotisserie chicken, chopped

1 avocado, peeled and diced

Salsa

Shredded cheddar cheese

Tricolor bell peppers, diced

Broccoli, chopped small

Chopped chives/green onion

Preheat oven to 425 degrees F. Add the potatoes to a rimmed sheet pan. Coat each potato with oil, salt and pepper. Bake 50-60 minutes or until potatoes are fork tender. When the potatoes are almost done, assemble the toppings bar. Cut slits in the tops of potatoes and allow guests to garnish with desired toppings. If needed, return to sheet pan and heat 5 minutes more.

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Bell Pepper Nachos

This recipe swaps out the nachos for bell peppers – making the recipe less calories and more nutritious! 

1/2 medium onion chopped

1 lb raw 93% lean ground beef

2 tsp. Taco Seasoning Blend

1/2 cup water

1 medium orange bell pepper cut into 1-inch wide slices

1 medium red bell pepper cut into 1-inch wide slices

1 medium yellow bell pepper cut into 1-inch wide slices

1/2 cup shredded sharp cheddar cheese

1 medium jalapeño seeds and veins removed, sliced (optional)

½ cup pico de gallo or fresh tomato salsa

Preheat oven to 375° F. Heat a medium saucepan, lightly coated with spray, over medium-high heat. Add onion; cook, stirring frequently, for 4 to 5 minutes, or until onion is translucent. Add beef; cook, stirring frequently, for 4 to 5 minutes. Add taco seasoning blend and water. Mix well; cook, stirring frequently, for 2 minutes, or until water evaporates. Arrange peppers in an oven-proof baking dish; top with turkey mixture and cheese. Bake for 5 to 8 minutes, or until cheese melts. Top with jalapeños (if desired) and pico de gallo; serve immediately.

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Veggies and High Protein Ranch Dip 

A simple swap to add more protein to your veggies and dip! 

1 cup plain Greek yogurt

1 packet ranch dressing mix

chives/green onion to taste

celery, carrots, broccoli, cucumber, sliced bell peppers, radishes, grape tomatoes, jicama

Combine Greek yogurt and ranch dressing mix in a small bowl. Top with chives/green onion. Serve along with chopped veggies.

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Buffalo Cauliflower Bites

You could also try these in the air fryer to get them nice and crispy! 

1 cup all-purpose flour

1 cup water

1 teaspoon garlic powder

1 teaspoon salt

1 head cauliflower, cut into florets

1/2 cup hot sauce

3 tablespoons butter, melted

Preheat oven to 450°F. Mix flour, water, salt and garlic powder in a large bowl; stir until smooth. Add cauliflower, tossing gently until evenly coated with batter. Arrange cauliflower in single layer on large shallow baking pan sprayed with non-stick cooking spray. Bake 20 minutes or until golden brown. Mix hot sauce and melted butter in small bowl. Drizzle evenly over cauliflower, turning to coat evenly. Bake 10 minutes longer or until cauliflower is crispy, turning halfway through cooking. Serve with celery and blue cheese dressing, if desired.

 

A common question we get from clients is “what types of fats should I be cooking with?” Our recommendation will vary based on what method you’re cooking with but we do have a few favorites we listed below. Each oil will have different properties such as fatty acid profile, smoke point (the temperature oil burns and produces harmful toxins), and phytonutrient composition. You will want to balance choosing an oil with an optimal nutritional profile and a high smoke point. Bonus points for other potential health benefits!

The healthiest fats will be those that are high in mono- and poly- unsaturated fats. Our favorites are avocado oil and extra virgin olive oil.

Avocado Oil 

• A monounsaturated fat – heart healthy fat that can help raise HDL (good cholesterol)
• Contains oleic acid – omega 9 fatty acid
• Smoke point 400 degrees F
• Ideal for baking, roasting, frying, sautéing, dipping and salad dressings
• Has a more neutral flavor profile than olive oil so it blends well with most dishes

Extra Virgin Olive Oil

• A monounsaturated fat – heart healthy fat
• Smoke point ranging from 350 – 410 degrees F
• Ideal for baking, roasting, dipping and salad dressings
• The natural antioxidants it contains help stabilize the oil and prevent oxidation
• May help reduce his of heart disease
• Look for “Extra virgin” – means the oil is not processed and contains its natural health benefits. Stay away from “light” varieties.
• The oil you choose should be from a single source ie. 100% Italian, 100% California

 
Fats and oils that are solid at room temperature such as virgin coconut oil, grass-fed butter, and ghee contain a high level of saturated fat and should be used sparingly.

 
 
 
 
 
 
 
 
 
 
 
  When looking for a cooking spray, look for one that has extra virgin olive oil or avocado oil as its only ingredient. This will mean that product does not contain additional propellants.

Macro counting seems to be the latest and greatest weight loss trend recently. But what exactly is it? What makes it different than traditional calorie counting? What are our thoughts on it? Read ahead to see 😏

“Macro” is short for macronutrients, the main components of food. Macronutrients are nutritional compounds our bodies need in large amounts for energy. There are three macronutrients – carbohydrates, protein and fat. 

Carbohydrates are the body’s primary fuel source. They are the easiest macronutrient for the body to digest. There are three types of carbohydrates: sugars, starches and fiber. Simple carbohydrates such as sugar are used for quick energy while complex carbs such as brown rice or quinoa take longer to digest. Complex carbohydrates will provide a more steady supply of energy and are the preferred choice. Carbohydrates contain 4 calories per gram. Examples of carbohydrates include: bread, fruit, oatmeal, potato, rice. 

Protein is made up of amino acids, which are the basic building blocks to our cells. They are in charge of building and repairing cells, like muscles. Protein is the macronutrient that is the most responsible for satiety (feeling full). Protein contains 4 calories per gram. Examples of protein include: meat, fish, eggs, poultry, dairy.  

Fat is the body’s most efficient energy source. At 9 calories per gram, it contains the most calories. Fats have both structural and metabolic functions in the body. These include hormone production, nutrient absorption and body temperature regulation. Example of fat include: olive oil, avocado, nuts. 

Is it calorie counting? 

Macro counting is similar to calorie counting in that you’re focusing on a number rather than hunger and fullness cues. When you’re strictly counting calories, however, you don’t take into consideration how much protein, carbohydrate, and fat you’re eating within those calories. Macro counting takes this to the next level by focusing on the grams of each macronutrient – carbohydrates, protein, and fat. You have daily macro targets and you weigh/measure your food in order to accurately track and achieve those assigned numbers. Your goal is to hit those assigned numbers within a few grams each day. 

Our thoughts: 

In theory, like calorie counting, when used correctly, macro counting can be a useful tool for weight loss. However, we’ve also experienced that when focusing solely on calories and macros, clients stop listening to their body’s hunger and satiety cues. People will often find themselves having an extra snack, at night regardless of their hunger “because I have X grams of carbs and X grams of fat left”. Macro counting does allow for some flexibility compared to other diets in that it adapts the “all foods fit” mentality – no foods or food groups are eliminated.