Author Archives: Realistic Dietitian

About Realistic Dietitian

Welcome to CohenNutrition. I am a registered and licensed dietitian in Texas. I enjoy recipe experimenting, sports (watching and playing), cooking/baking, and of course eating! I consider myself a realistic dietitian and enjoy all foods.

Pizza and Winners!!

It’s FRIDAY!! Yay! Usually on Fridays, Craig and I stay in and make home made pizza or we have nachos (lightened up of course). We make our own pizza rather than ordering it because it is much lighter in calories and we get more! We bake a whole pan which can be easily sliced into 8 or 12 slices. Depends on how big you want your slices. 🙂

This is our pizza from last Friday.

20131004-100816.jpg

We did a supreme and it was great! I made the crust from the great value pizza crust in a bag rather than buying a premodern crust (we love our crust thin so this is why I buy the bag and not premade). We topped it off with part skim mozzarella cheese, bell pepper, green onion, mushrooms, turkey pepperoni, and some Canadian bacon. Our entire pizza came out to be about 180 calories a slice (cut in 8 slices) or 120 calories a slice (cut in 12 slices). Versus a slice of Domino’s large extravaganza pizza which is 320 calories for 1 SLICE!!!

Here is what I used:
1 bag great value pizza crust
1/2 cup pasta sauce (we don’t like a lot of sauce)
1 1/2 cup of part skim mozzarella cheese
Mushrooms
Bell pepper
Green onions
17 hormel turkey pepperoni
3 slices of Canadian bacon

If you would like 2 cups of cheese, the your calories will increase to 200 calories (cut in 8 slices) or 133 calories (cut in 12 slices).

NOW AS FOR WINNERS FOR MY CONTEST LAST WEEK

Thank you to everyone who shared my page! I appreciate it. 🙂

Stephanie Perez
Julie Williams
Brooke Willis

Email me at cohennutrition@gmail.com to get your prize!

Giveaway, Giveaway, Giveaway!

Well it has been about 3 months since I have done my last giveaway, so I think I am long over due for another! I have had a fantastic week and I am in a great mood so I have boosted the prizes not to one, but three!

🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂 🙂

I will be giving away TWO Sweaty Bands. I love these bands and I am pretty sure you will as well. I will let you pick our your own band and I will send it to you.

SweatyBands1

I will also be giving away a 20 dollar gift card to your choice of Academy, Dicks Sporting Goods, Nike, or any other sports store. The choice will be yours.

So what do you have to do to enter? Simple! Just share my giveaway link on facebook or twitter and comment here where you shared it. (I have to approve comments so yours won’t show up right away). I will be picking three winners next week so get to sharing! 🙂

Top 125 Healthiest Packaged Foods!

I found this article in Women’s Health and I thought I would share. Last week I discussed how I don’t eat clean to stay fit or be healthy. With that being said, I eat processed foods. I know some people don’t and that’s fine, but I do. I am sure there are some of you out there who eat processed foods as well so this post might be beneficial to you. 😉

So, the article in Women’s Health discussed the top 125 best packaged foods! SCORE! It has categories such as fruits & veggies, chips/crackers/snacks, soups, breads & cereals, meat & seafood, frozen meals and much more!

Each post also gives a quick summary about the food and its benefits. They also have listed the winners from years 2009, 2010, and 2011. You can check out the article here! Or, if you are only interested in a specific topic, then click on the link and it will take you to that page.

Snacks, Cracker, & Chips

Meat & Seafood

Drinks

Fruits &Veggies

Soups

Breads & Cereals

Frozen Meals

Sweets & Treats

Dairy

Pasta & Rice

Condiments

picstitch-6

Chocolate Peanut Butter Pretzels

One of my favorite food combinations is peanut butter and chocolate. I love them together. Which is why I also paired them with one of my favorite “salty treats”. Pretzels. Yum! 🙂

I also found a whipped peanut butter made by Peter Pan. It only has 150 calories for 2 Tbsp instead of the usual 180-190. I made these treats with the whipped peanut butter and they are perfect!

Chocolate Peanut Butter Pretzels

Regular Synder Twisted Pretzels

Peter Pan Whipped Peanut Butter (1 tsp per sandwich)

Chocolate Almond Bark (I only used 1 block for 12 pretzels)

Measure 1 teaspoon of peanut butter and spread it on a pretzel. Add the other pretzel to complete your sandwich. Make the desired amount of pretzel sandwiches and place on a cookie sheet lined with wax paper.

Melt the almond bark and dip pretzel sandwiches in half way. Lay dipped sandwiches on the cookie sheet. I dipped 12 pretzel sandwiches with one almond bark square. Place dipped pretzels in refrigerator to cool.

picstitch-4

Enjoy!

Each sandwich is only 55.5 calories! 😉

If you do not like pretzels, but like peanut butter sandwiches, then check out that recipe here.

I Don’t Eat Clean or Train Hard to be Healthy

 

While I think of topics people would like to read on my website, I always struggle. I think about what would get their attention? What do they want to know? It’s difficult to figure out what to write sometimes because things that are interesting to me might not be interesting to you. So, today I decided I would write my thoughts on being a dietitian and eating clean, unprocessed foods whatever I want.

If you go to my food philosophy page, you will see what exactly I believe in when it comes to food. Bottom Line: I am realistic. I enjoy eating cupcakes, french fries, pizza, salad, wraps, and everything everyone else does. Unfortunately, society has turned into this “you shouldn’t eat process foods and you should only eat things that grow”. As much as I wish I could do that (I would love to turn down a cookie for some carrot sticks) however, that’s not me. It won’t ever be me. I tried it and I was hungry, mean, and irritable. I realized it wasn’t me. I am a dietitian who does cardio, lifts weights, maintain my weight, and try to eat the best I can.

I live in a smaller town so if someone I know who knows what I do sees me in the grocery store and look in my cart, they might be caught off guard. It is not all fruits, vegetables, and non-process foods. My usual cart does have fresh fruits and veggies, frozen lean cuisines, chips, cream cheese, milk, diet soda, and Dove cookies and cream chocolates. I don’t really care if people consider me to eat “unhealthy” because I eat how I want too. I don’t want to miss out on food  because everyone else is doing it. People probably think I look in their cart….I don’t. I don’t care what they are eating. As a dietitian I am extremely aware of how people look at me. I am not a role model for “healthy” clean eating. I am a role model for realistic, “I know how to control my portions” eating.

Sitting and consulting with clients who want to change themselves whether it is losing weight, gaining muscle, gaining weight, training for events, or need a nutritional intervention due to a disease then I am there. I am there to give them accurate and truthful information. I love it. I love researching meal plans that will suit their needs. I also know that someone who is trying to lose weight may want to have a day where they want something that’s considered “unhealthy”. I don’t mind, I just educate them on portion control and how to be mindful while eating higher calorie foods. People need to be realistic with what changes they want to make for a lifetime.

I appreciate people who love to eat nothing but clean food.  They enjoy it and think it is wonderful. I also appreciate people who are honest with themselves and give into cravings. One of my main things about losing weight is to be realistic and be aware. Be aware of your portion sizes; eliminate things you know you won’t miss. I know when you begin losing weight, changes in your diet will happen much easier for you. Don’t get caught up in this way of thinking that you can only be healthy if you eat unprocessed foods. Because it’s not true.

You are the only one who can define YOUR healthy. Don’t let others judge you. Do something YOU can do so you don’t feel like this…

diet

P.S. Don’t judge the dietitian who is eating a brownie when you ask her what she does for a living (this happens to me more than not) 😉

Lightened Up Cheese Ball

 

Now that football season is here (FINALLY!) that means snack foods are here to stay for a while. Craig and I enjoy sitting on the sofa watching the games on Saturday and Sundays. We also enjoy having snack food while we watch the games. One of our favorite snacks is a cheese ball. It is nothing fancy, but we love it while we snack and watch games.

I tend to make it more than I should, but that’s because it is the perfect snack. We tend to eat ours with crackers, but you can also eat it with chips as well. We usually don’t cover ours in pecans, but you are more than welcome to do so if you wish.

So, instead of having that high calorie dip and chips for the game, try this low calorie cheese ball with some baked chips/crackers.

Ingredients:

1 8 oz reduced fat cream cheese

4 green onions

2 oz lean ham

1/2 cup of 2% cheddar cheese

1 tsp Garlic Salt

Directions:

Set cream cheese out to soften. Dice green onions and ham. Once the cream cheese is softened, add cream cheese, ham, and green onions to bowl and mix with electric mixer. Once mixed, stir in shredded cheddar cheese and garlic salt. Mix well.

Place cream cheese mixture on wax paper and roll into a ball. Once you have your ball, you are finished. If you want to add pecans, just simply roll the ball in the chopped pecans.

Enjoy!

picstitch-3

By using reduced fat cream cheese and only 1/2 cup of 2% cheddar cheese you save 520 calories! If you want to cut more calories, you could use fat free cream cheese and/or fat free cheddar cheese.

Make the Most of Your Lunch Break

 

The beauty of having a job that gives you an hour lunch break is that you get to do whatever you want to do in the lunch break. You can definitely use this time to your advantage and do a weight workout during your hour lunch break.

Lucky for you, this workout will not even take up half of your lunch hour. With using free weights/your own body weight for resistance and preforming total body moves, you can burn some serious calories.

You don’t always have to be dripping with sweat for your workout to be considered effective. According to a Women’s Health Article, Holly Perkins, a certified strength and conditioning specialist stated “By doing big-body moves and using heavier weights, you can score better results in 20 minutes than you can in an hour of cardio, says Perkins, who designed this workout. “Due to the trade-off between speed and accuracy, if you slow down a bit, you’ll focus more on the muscles you should be using,” she explains. “Put simply: You’ll be more accurate and your muscles will contract more fully.” Plus, all that muscle activation means you’ll continue to burn calories once you’re back at your desk or stuck in your car during a commute.”

This lunch hour work out is from Women’s Health and I thought it would be perfect to share. Here is the workout Women’s Health encourages during your lunch hour. You have nothing to lose and everything to gain so why not give it a shot?

MOVE 1

Deadlift with Press

Deadlift with Press
Stand with your feet hip-width apart and hold a dumbbell in your right hand; push your hips back until the weight is just below your knees (a). Push your hips forward and pull the weight to your chest, then quickly rotate your palm away from you and press the weight directly overhead (b). Slowly reverse the movement to return to start. That’s one rep. Do six, then repeat on the other side.
MOVE 2
Single-Leg Dumbbell Row
Single-Leg Dumbbell Row
Holding a dumbbell in each hand, stand on your right leg, bend forward, and raise your left leg behind you, arms straight, palms facing your leg (a). Row the weights to your chest, elbows out (b), then lower. Do six reps, then switch legs and repeat.
MOVE 3
Negative Push-Down
Negative Push-Down
Start In a pushup position, with your body in a straight line from head to heels (a). keeping your back flat, bend your elbows and lower your body as slowly as possible (b). Return to start. That’s one rep. Do 12.
MOVE 4
Split Squat with Arnold Press
Split Squat with Arnold Press
Hold a pair of dumbbells above shoulder height, elbows bent and palms facing you; step your right foot forward about two feet and bend both knees. Hold this position (a). Press the weights overhead, rotating your palms away from your body (b). That’s one rep. Do six, then switch sides and repeat.
MOVE 5
Anchored Side Leg Raise
Anchored Side Leg Raise
Lie on your left side, legs and hips stacked, arms straight out at shoulder level; hold a dumbbell with both hands (a). keeping your upper body steady, slowly lift both feet four to six inches off the floor (b). Pause, then lower. That’s one rep. Do 10, then repeat on the other side.

 

For a 20-minute routine, do the moves above in order, using weights heavy enough to challenge you without compromising your form (try five pounds to start). Rest for 15 to 30 seconds between moves if needed, and rest for one minute at the end of the set; do two more sets, using heavier weights in each round (e.g., eight pounds, then 10 pounds).

CUPCAKES!

Makeover Monday is here! Not only do I have 24 cupcakes staring at me right now while I write this post, but they are 24 DELICIOUS, lightened up cupcakes!

One of my great friends from college used to make cupcakes with applesauce instead of oil. They were actually pretty good so while I was craving cupcakes this weekend, I thought it would be a great idea to experiment. And that is exactly what I did. I replaced the 1/2 cup of oil in the cupcake mix for a 1/4 cup natural Motts applesauce and 1/4 cup Chobani greek yogurt.

These turned out great and I couldn’t be more pleased! To top it off, I also found a great recipe for greek yogurt chocolate icing and used that as well. These did not disappoint and I am excited to share this easy recipe with you. 🙂

Cupcakes (made 24):

1 box yellow cake mix (I used Betty Crocker)

1 cup water

3 eggs

1/4 cup Motts natural applesauce

1/4 cup Chobani Greek yogurt

Add all ingredients into the bowl and mix ( I followed the directions off of the cake box).

Line cupcake pans and spray the paper liners with non stick spray. I used dark pans, so I preheated the oven to 325 and baked for 12-15 minutes.

Chocolate Icing:

8 Tablespoons of Light Butter

1 cup of Chobani Greek Yogurt

1 1/2 cups of semi-sweet chocolate morsels**

1 tsp of vanilla

Melt the morsels in the microwave until smooth (I pulled mine out every 20 seconds and stirred). Add butter and mix well.

Whisk in the yogurt to the chocolate mixture until blended. Do not over mix it.

When it was time to ice the cupcakes, I used 1 tablespoon per cupcake. You will have leftover icing.

picstitch-2

**You can try milk chocolate morsels if you would like a sweeter icing. I used semi-sweet because my husband isn’t a big chocolate eater. I however would have used the milk chocolate for a sweeter icing. 😉

Each cupcake INCLUDING the icing is only 128 calories!

If I had not replaced applesauce and yogurt for the oil in the cupcake mix, each cupcake NOT including icing would be 115 calories! Then, depending on the icing you would make or buy, your 1 cupcake could easily be around 180-200 calories.

Hope you enjoy and happy baking!

tumblr_lyncy3FbDu1r1dkyao1_500

Candy, Candy, Candy!!

 

It’s that time of year where all the grocery stores have their “seasonal” aisle at the store. So even though it is August your stores will have Halloween candy out in the next week or so.  Then you will have Christmas, Valentine’s, and Easter candy back to back. This can be a good thing or a bad thing depending on your will power.  🙂

I know some of you will be buying candy within the next 8 months and probably snag a piece or two twenty. So before you pick up any candy, do yourself a favor and try to pick the best of the best. This will not only help you, but also the kids who are receiving it. So you don’t have to give it up, just make educated choices. 😉

chocolate quote#2_beige
1. Go Dark!

Dark chocolate is full of health benefits and nutrients. The darker the better. So many candies are coming out with dark chocolate flavors so be adventurous and health conscious and go for the dark.

2. Get Nutty

Nuts have plenty of health benefits that will do your body good. Also, with having nuts in the chocolate, it means not as much chocolate is available… which means less sugar in that piece. Bonus!

3.  Avoid the White

White chocolate is the worst chocolate for you to eat. It does not contain any cocoa (which is where all the health benefits are) and it is full of sugar and fat.

4. Get your Raisin On

Raisins are full of antioxidants and fiber which is better candy than chocolate covered marshmallows. Raisinets also come in dark chocolate if you really feel like going the extra mile.

5. Musketeers to the rescue

3 Musketeers are made with a whip filling which offer fewer calories and fat than a snickers.  Remember to always read the nutrition label.

6. Chew, chew, chew

Some of you may not like chocolate, but prefer chewy fruit candies. Your best choice here would be Now and Later rather than chewy caramels. They have less calories and fat.

7. Take a Lick

Hard candies are often lower in fat that chocolate, but that doesn’t mean they are better for you. Try eating hard candies like jolly ranchers, gobstoppers, and suckers. These take awhile to eat so you are more likely to eat less of them.

8. M&Ms

If you are craving M&M’s try to grab a dark chocolate, almond, peanut, or pretzel bag

Tips:

1. Buy snack sizes and individually wrapped candies (you tend to eat less than straight out of the box/bar)

2. Don’t keep your candy out in the open. I personally leave my chocolate in a drawer in my fridge and often forget it is even there.

3. Some candies to definitely eat in moderation: Snickers, Twix, White Chocolate bars/Kit Kats, Starburst, Skittles, Milk Duds, and one of my favorites: Reece’s peanut butter cups.

trick-or-tweet-which-halloween-candy-wins-social-media-infographic-e5ecbaa92b

Oreo Cheesecake Cups Lightened Up!

You all know I love sweets; so while I was browsing through my facebook feed, I came across some mini Oreo cheesecakes. These looked amazing so of course I looked through the recipe to see if I should/could lighten them up.

I definitely needed to lighten them up so I did and they came out perfectly! These tasted fantastic and they are the perfect size for something sweet after dinner. 🙂

These Oreo cheesecakes are originally 246 calories per cheesecake and with the slight changes I made, I knocked off more than 100 calories per cheesecake and added Greek yogurt for some extra protein. 😉

securedownload-1

Oreo Cheesecakes Lightened Up

Ingredients:

16 oz of fat free cream cheese

8 oz of reduced fat cream cheese

2 cups of Greek plain yogurt

1 package of regular Oreos ( 30 whole and 6 crushed)

1 cup of regular sugar

1 tsp of vanilla

4 eggs

pinch of salt

Directions:

Line 30 muffin pan cups. Add a whole Oreo to the bottom of each lined cup.

Preheat oven to 275.

Beat cream cheese  and 1 cup of Greek yogurt until smooth. Add sugar and cream. Add vanilla and mix well.

Slowly poor in the eggs and mix. Add the remaining greek yogurt (1 cup) and salt- mix well.

Hand stir the 6 crushed Oreos to the cream cheese mix.

Pour the batter into each cup (it will almost reach to the top of the cup).

Bake cheese cakes for 12 minutes and then rotate the pan. Bake for another 12 minutes. Make sure the filling is set.

Once filling is set, let the cheese cakes cool to room temperature and then place in the refrigerator for a few hours or more. These are definitely best served cold.

securedownload

** I placed mine in the freezer for 2 hours and then set them in the fridge. Craig and I like them when they are a bit frozen.

Each cheesecake is only 142 calories!

I hope you try them out and enjoy! We love them.