My Online Nutrition Coach

Do you need a complete dietary overhaul?

Are you unsure why your current nutritional program is failing you?

Do you feel like working with an expert can help you achieve your goals faster?

My Online Nutrition Coach can service both in-person and on-line/distance clients.

Please visit our Services page to find out more details!

Healthy Regards,

Jessica

• Chick-Fil-A Chargrilled Chicken Sandwich with a side of Hearty Chicken Soup will give you around 500 calories and over 40 grams of protein.

• Wendy’s Ultimate Chicken Grill with a small side of Chili will give you 500 calories and over 40 grams of protein.

• Subway 6″ Turkey and Ham on whole wheat bread (no mayo or cheese!) with a side of apple slices and low fat milk with give you 500 calories and 35 grams of protein.

As you can see, there are healthier restaurant options available if needed.  I would still recommend packing your lunch to avoid the added sodium that you get from restaurant foods.

Check out Calorie King for detailed nutrition information from your favorite restaurants.  Consider printing the information to keep in your car for reference for the next time you are dining out.

Healthy regards,

Jessica

• Ask for added fats on the side.  When they are “on the side” you can use them sparingly, if at all.  This would include sauces, sour cream, butter, cheese, mayonnaise, and salad dressings.

• Look for key words when ordering.  Avoid the words crispy, fried, or breaded.  Look for the words grilled, baked, or broiled.

• Avoid calories from beverages.  This includes soda, beer, wine, sweetened tea, juice, or specialty coffee drinks.

• Substitute higher fat choices.  When ordering, substitute an english muffin for a biscuit or croissant.  Ask for extra vegetables instead of french fries or potatoes.  Choose low fat salad dressings instead of the full-fat version.

Check back on Wednesday for a few healthier restaurant choices.

Healthy regards,

Jessica

Here are some convenient, quick, and easy meal ideas.  These are especially great for your brown bag lunches!

• Roll up black beans, salsa, and mozzarella cheese in a whole wheat tortilla

• Grilled chicken breast strips, fresh veggies and spicy mustard wrapped in a whole wheat tortilla

• Baked potato topped with chili beans

• Toss cooked whole wheat pasta with chopped vegetables and light Italian dressing

• Mini pizzas – use whole wheat English muffins or pita bread, top with tomato sauce, and low fat toppings

• Pair a low calorie frozen meal with a tossed salad & fresh fruit

• Spinach salad with diced chicken, strawberries, and light balsamic vinaigrette dressing

Here are 3 healthy, low fat (and low calorie!) snack ideas.  Great for kids too!

• Rabbit bag: fill snack-size Ziploc plastic bags with raw vegetables or fruit.  Use a citrus fruit, such as orange wedges, to help keep apple slices from turning brown.

• Light Microwave Popcorn: sprinkle with ½ c grated parmesan cheese, 2 tsp Cajun seasoning, OR 2 tsp powdered ranch salad dressing mix to add flavor without the fat

• Smoothie: Make your own with skim milk, frozen fruit and Splenda for a drink that tastes just like a milkshake

• Cereal Parfait: Place light yogurt, fruit, and whole grain cereal in a plastic cup and you’ll have a snack ready to go

Healthy Regards,
Jessica

Here are some basic tips to follow when planning your weekly meals and snacks.  Keep these tips in mind while making your grocery list and planning for the week ahead.  The more you plan ahead, the more successful you will be with your weight loss program.

•    Plan 3 meals a day plus 2 snacks.  Try to eat every 3-4 hours to keep your blood sugars stable and metabolism burning.

•    Focus on balance.  Choose foods from at least 3 food groups at each meal to get more nutritional value.

•    Practice moderation.  Measure out portions with measuring cups & spoons, and weigh meats on a food scale.

•    Choose foods high in protein at each meal or snack.  Choose lean protein such as chicken breast, extra lean ground beef or turkey, low fat dairy products, and seafood.

•    Eat slowly.  It takes about 20 minutes for your brain to get the signal that you are full so allow 20-30 minutes per meal.

•    Drink at least 64 ounces of fluid per day.  This should be calorie free drinks such as water or green tea.

Check back on Wednesday for some quick and easy meal & snack ideas!

Healthy Regards,
Jessica