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Leslie Neubecker-Czubko

-RDN (Registered Dietitian
Nutritionist)
-Member of the Academy of
Nutrition and Dietetics
-Member of the Michigan
Academy of Nutrition and Dietetics
-NETA certified (National
Exercise Trainers Association) 

About Me

 

 

Healthier Graduation Party Tips

How many graduation parties are you invited to this year? I count four, including the one I am giving for my daughter-my baby-I still can’t believe it. Graduation parties typically don’t have the healthiest food choices and the calories can add up quickly, but you can make better choices.

  • Eat something prior to the party to control appetite
  • Limit alcoholic beverages-choose water or carbonated water w/ fruit or diet soda instead
  • Fill half your plate with fruit and vegetables
  • Eat slowly
  • Use the small plate and only choose the foods you absolutely love and leave the rest

Of course, if you are giving the party, you can serve healthier choices! My daughter, who is vegan, has requested only vegan foods be served. I have found some tasty recipes like vegan lentil meatballs for meatball subs in whole grain buns and marinated grilled carrots to serve in whole grain hot dog buns instead of hot dogs!

Happy, healthy partying!

Fad Free Simple Tips for a Healthier Lifestyle!

Fad Free Simple Tips for a Healthier Lifestyle!

Follow the attached tips to be healthier for life and not just a few weeks or as long as the next popular fad diet lasts!

 

Enjoy Figs in your Meals and/or Snacks

Dried figs are readily available all the time usually in the produce section of the grocery store where many other dried fruits are stocked. Many probably don’t think of eating them unless they are in Fig Newtons! There are other healthier ways to eat them and they will add a good source of potassium, fiber, vitamin B6 and more, as well as some calcium and iron to your diet! Figs can be added to any whole grain breakfast porridge for some sweetness and texture. They can also be poached in a little juice or red wine and served with low-fat yogurt or low-fat frozen desserts. Add figs chopped to a salad too. In a blender, puree 2 cups of dried figs with ¾ cup water and 2 tsp vanilla and use the puree for an excellent replacement for fat in baked good recipes! Try them this holiday season!

National Grilled Cheese Day!

National Grilled Cheese Day!

Thursday, April 12 was National Grilled Cheese Day. Grilled cheese sandwiches are a known comfort food and can be over 300 calories and over 20 grams of fat! However, they can be made healthier and I think tastier than the original version!

  • Choose whole grain bread instead of white bread for more fiber and nutrients
  • Choose low-fat cheese (3 grams of fat or less per serving) Alpine Lace brand provolone is one of my favorites. Try to only use 1 slice.
  • Add sliced tomatoes, spinach and fresh basil for great flavor, lots of fiber and other nutrients and very little calories.
  • Use a butter flavored spray on the bread instead of butter or margarine to use a lot less calories and fat grams (especially saturated fat). The bread still toasts to a crispy texture!

By making these changes you can add nutrition, save over 100 calories and 10 grams of fat…mostly the bad saturated fat and still enjoy a favorite comfort food!

Beet that!

Beets have edible roots and greens!

A half cup of beet root has just 30 calories and is an excellent source of folate and a very good source of manganese, potassium and copper.  A half up of chopped beet greens have only 4 calories and are an excellent source of vitamin K, vitamin C, copper, potassium, manganese, vitamin B2, magnesium, vitamin E, fiber and calcium.  Because they are plants they are both a good source of fiber and phytochemicals!  The gorgeous red color of the beet root has phytochemicals that may help heart health and prevention of some cancers!   The green color has phytochemi cals that may help vision health and prevention of some cancers!  Eat them together and imagine all of the benefits your body is gaining! 

Try stirring chopped roasted beets, a small amount of feta and finely chopped beet greens into cooked farro or brown rice and drizzle with lemon juice.  You can also braise sliced beets, sliced red cabbage and beet greens with a small amount of apple cider vinegar and caraway seeds.   I like them roasted plain too or I also blend them into my smoothies-the beet roots and the juice!