Brandywine Area Nutrition

Nutrition Counseling for food sensitivities

eating clean

Batch Cooking: Cook Once, Eat All Week

Batch cooking is a great way to save time and money while ensuring that you always have nutritious meals.

If you are looking for an easy way to plan weekly meals, batch cooking might be the perfect fit.Batch Cooking

What Is Batch Cooking?

Batch cooking is a way to cook less frequently without excessive takeout orders. Instead of cooking each meal on the day you want to eat it,  you make the food ahead of time and simply reheat it when it’s time to eat. Batch cooking ensures that you always have an array of healthy dishes on hand. 

3 Great Tips for Successful Batch Cooking

Plan ahead and identify your goals. Before you begin your cooking session, it is important to identify your goals. Think about what meals you want to prepare and how often you would like to cook. For example, next week you might want to meal prep lunches and one big stew for dinners throughout the week. Week by week you may have different goals, so planning ahead is essential.

Make a list of the necessary ingredients. Be sure to include all the ingredients required for each dish you plan on making. This will help keep you organized and ensure that everything is accounted for when shopping.

Shop smartly. When grocery shopping with an eye towards batch cooking, buy in bulk whenever possible. This will save both time and money in the long run. Look for items on sale and in season. This will not only keep costs down, it will provide more variety for your meals. Also, check out local farmer’s markets or co-ops for fresh produce at discounted prices. Here is a Farmer’s Market Guide that will help you find the nearest market near you, what’s in season in your area, and much more.

Whether you are looking for convenient weeknight dinners or something quick for lunch during work hours, giving batch cooking a try could be just what you need to simplify your life in the kitchen.

BC is one of the topics included in my clean eating program – 6-Weeks to Clean Up Your Diet. If you would like to learn more about clean, healthy eating and how to clean up your diet, you can Apply Here for the program. You can choose to do the program with me or on your own. 

 

 

 

 

 

Accountability Equals Health Goal Success

“Accountability is the glue that bonds commitment to results” – Will Craig 

accountability helps you reach your health goalsIs being held accountable an important part of achieving your health goals? If you answer yes, you are not alone. Studies find that lack of accountability is the main reason why people do not stick to a health plan.

The following case study demonstrates how accountability is a key factor to health goal success – whether it is reaching your healthy weight, following a therapeutic diet, or sticking to a clean eating plan.

The Problem

When I met Noreen, she was on a weight management roller coaster. In other words, she would reach her healthy weight goal but could never sustain it. So, her weight was always going down and up, down and up. Each time it went up, it was more than the time before. She was very frustrated.

When she enrolled to work with me in YOUR Sustainable Weight Loss Program, her goal was to lose 50 pounds and KEEP IT OFF.

The Solution – Accountability

One key feature of the program is an accountability platform. Through this platform, Noreen had access to personalized meal recommendations, food log reviews, and support at her fingertips.

She loved the support between sessions because this is when the true work takes place and you really need the support. Right? For example, one day she forgot to bring her lunch to work. Through the accountability platform she was able to locate the nearest restaurant. As a result, she was told what to order and still stay within her meal plan. She was ecstatic!

The Result

Noreen met her weight goal in November. She continued with the accountability portion of the program, which got her through the holidays. Consequently,  she was able to start a new year without needing to resolve to lose weight —again.

Noreen’s goal was weight loss. However, others have used the accountability platform to achieve other health goals:

Being held accountable will help keep you motivated, encouraged, supported, and, above all, likely to meet your health goals.

What’s your health goal?

If you would like to find an easier path to success Schedule a 15-minte call with me – See how being held accountable will help you!

 

Clean Eating: 5 Reasons You Must Start Today

start clean eating todayClean eating, simply put, means eating whole, unrefined, minimally processed foods.

When you hear the term clean eating, it may be intimidating. 

For those who have never tried clean eating for any period of time, a world without processed foods may seem impossible. If you are looking for reasons to start clean eating, read on.

Here are the top 5 reasons you should stop procrastinating and start clean eating today.

1. You will have less inflammation

Chronic inflammation in your body is at the root of many issues that affect your health, including:

  • poor sleep
  • digestive issues
  • food sensitivities
  • poor skin health
  • weight gain

Eating refined and processed foods can contribute to inflammation. This is due to unhealthy additives, preservatives, increased sugar and sodium in these foods. Plant oils such as soybean and corn, are also highly inflammatory. They contain high levels of omega-6 fatty acids which can increase your risk for chronic inflammatory diseases. There are several other healthier oil choices to include in a clean eating plan. 3 of the Best Healthy Oils for Clean Eating               Coconut Oil Benefits

A clean eating lifestyle is naturally anti-inflammatory. It will reverse many of these health issues over time.

2. You will have more energy

Scientists claim that eating healthy, whole foods “calms your nervous system and triggers a sleep-inducing hormonal response,” which will give you a better night’s sleep.

So, not surprisingly, if you are sleeping better, you will have more energy. But there are other reasons related to clean eating for more energy.

Less stress digesting food equals more energy. Also, not eating processed carbs allows you to avoid the fatigue-inducing blood sugar spikes.

B-vitamins, calcium, zinc, iron, and copper are co-factors in changing food to energy in our body.  All of these nutrients can be found naturally in a clean, healthy meal plan. But, they are sorely missing or synthetic in highly processed foods.

3. You will have improved digestion

If you are not digesting food properly you will feel heavy, bloated, and tired.

Most whole foods, such as whole grains, nuts, seeds, fruits, legumes, and veggies are fiber-rich, thus keeping your gut running smoothly. And, an added bonus – fiber also helps to keep you satisfied longer which helps maintain a healthy weight.

4. You will have improved mental health

Eating clean benefits your body and your mind.

Nutrients, such as B-complex, and amino acids are critical for adequate neurotransmitter levels – serotonin, dopamine, epinephrine.

Artificial ingredients and sugar found in processed foods create “brain fog” and that “I can’t think straight” feeling. 

A deficiency in omega-3 fatty acids found in flax seeds, walnuts, salmon, and leafy greens, can cause mood swings and depression. 

Vitamin B-6 helps to keep your memory sharp. Food options such as bananas, organic turkey, sweet potatoes, leafy greens and sunflower seeds are good sources of B-6.

5. You will reduce your risk for disease

Nutrients such as antioxidants, fiber, phytonutrients, along with vitamins and minerals, found naturally in whole foods, boost your immune system. They help maintain healthy blood vessels, thus protecting against high blood pressure and stroke. Almonds, green tea, blueberries, oatmeal, and tomatoes all have cardiovascular benefits. They help keep your blood vessels flexible and healthy.

Refined oils, trans fats, and sugar found in processed foods can wreak havoc on your blood vessels. This can lead to high blood pressure, high cholesterol, and eventually cardiovascular disease.  

Interestingly, sugar has a negative effect on your immune system for hours after you eat it. It competes with vitamin C within white blood cells (WBCs). Vitamin C is needed by WBCs in order to destroy viruses and bacteria. 

These are the top 5 reasons why you need to start clean eating today.

A clean, healthy lifestyle will lead to long-term health and wellness. It will help you in every aspect of your life.

 

Give Clean Eating a try today.  Take Brandywine Nutrition’s FREE 7-Day Clean Eating Challenge

Complete 7-day Menu with Recipes, PLUS Step by Step Meal Prep & Make Ahead Instructions PLUS Additional Tips for Succeeding on a Clean Eating Meal Plan

Send me The Challenge!

 

 

 

How Clean Eating Creates Positive Changes in Your Life

Clean eating creates positive changes in your health. 

The New Year is fast approaching. We likely will be bombarded with suggestions about how to keep our Resolution to lose weight, get fit, eat better, (start a clean eating plan) etc. 

Research shows that the most common New Year’s resolution is to lose weight. Unfortunately, keeping a resolution for more than one month is rare. Quick fixes do not work.

So, what is the solution?

Let me tell you what I found that helped many of my clients reach their goals – healthy weight, better sleep, renewed energy, healthier skin, hair, and nails.

Clean eating will create positive changes in your health.

When you eat clean you eat whole, nutritionally dense foods without harmful toxins. Toxins create inflammation which can lead to many chronic symptoms and illnesses. Clean eating is a path toward attaining your goals that actually works. 

That said, the truth is, it can be a challenge in today’s world to eat clean. Most of our food is loaded with toxins such as: chemical preservatives, additives, sugar, and sodium.

Here are a few easy, effective ideas to get you started toward a clean eating lifestyle:

  • Cut soda, including diet soda and any high-calorie drinks from your diet. Get your fluids from water, plain decaf beverages, and nutrient-packed smoothies.
  • Eat two extra servings of fresh, organic vegetables each day. Learn The Dirty Dozen and The Clean 15.
  • Learn how to portion your meals.
  • Cook clean, healthy recipes at home at least four nights/week. Try one new recipe each week.
  • When you eat out, swap carb-filled sides (potatoes, rice) with fresh vegetables or fruit.
  • Bring your lunch to work four days/week. Leftover dinner makes the best lunch.
  • Start reducing any sweetener by half in your coffee or tea.
  • Drink a glass of water with a slice of lemon before your coffee every morning

 

If you choose a clean eating lifestyle, you will be healthier for a lifetime, not just until the end of January.

The New Year is a great motivator to do better. Why not resolve to start a clean eating plan?

For more information download FREE How To Succeed On A Clean Eating Plan: Tips & Tricks

Questions?  Please Contact Registered Dietitian/Nutritionist, Donna Hugues

Lose Weight Eating Clean: 3 Easy Steps

By now you probably have heard about clean eating but do you know that you can lose weight eating clean?

Deep down you probably want to develop sustainable, clean eating habits. We all know that diet influences the quality of our life.  Energy level, mood, sleep, and definitely attempts to lose weight can be improved by cleaning up your diet.  Yes, you can lose weight eating clean.

clean eating detox diet nutrition programMany weight loss diets advocate eating one food or food group such as: soup, grapefruit, or salad. While these plans may promote weight loss initially, this way of eating sets you up for long term failure. Eating clean offers balance with healthy, toxin-free, low-calorie, whole food.

There is not consensus when it comes to food, nutrition, and which diet works. When it comes to achieving optimal health, and, yes, weight loss, there is one common ingredient – eating clean, whole food.

3 easy steps will get you started on the road to lose weight eating clean:

Step 1

Pick 1 or 2 days each week to organize and  plan ahead as much as possible. Gather recipes and plan a menu. A good place to find easy, clean eating recipes is http://pinterest.com/brandywinenutrition  These recipes include only clean, whole foods. Use these recipes to plan a weekly menu. This will help you avoid the nightly “what can I have for dinner” rant. It will also help you avoid grabbing fast, high calorie, unhealthy foods.

Step 2:

Using your recipes and menu as a guide, make a shopping list. Shop the perimeter of the grocery store to find most of the clean eating foods. This is where you will find organic fresh fruits & vegetables, raw nuts & seeds, whole grains, free-range, grass-fed animal products, and healthy fats. If you venture to the center of the store, read the ingredient labels! This is where most of the foods containing preservatives live. Preservatives are usually chemicals – big words difficult to pronounce – but sugar, salt, and vinegar are also used as preservatives. Some preservatives are more harmful than others. 

Step 3:

After you do the shopping and organize your refrigerator and pantry with the new healthy clean foods, you can prep and cook ahead whatever possible. Spending as little as one hour in the kitchen each week can help set up a week’s worth of meals. 

Here are a few suggestions:

  • Wash, peel and chop fresh fruits and vegetables. You can chop like ingredients all at once and divide them for different recipes.
  • Cook up a big batch of brown rice, quinoa, or beans to eat throughout the week. 
  • Marinate meats/poultry or cook in slow cooker with some broth fro easy shredding or chopping later.
  • Pre-cook vegetables (roasted potatoes, cauliflower, broccoli, eggplant) or protein (fish, chicken, hard-cooked eggs) for great brown bag lunches or quick dinners after an extra busy day.
  • Label containers and food storage bags with the recipe name or day of the week you pan to cook it.

To lose weight eating clean it must become second nature, not a temporary struggle. Be patient. Big changes take consistent effort.

If you have any questions please contact Registered Dietitian/Nutritionist, Donna Hugues

Grab my free tips: How To Succeed On a Clean Eating Plan