Nourished for the New Year

Nourished for the New Year

Join us virtually from ANYWHERE in the world!

All you need is an email address, Facebook account, and access to a scale and measuring tape!

Join Registered Dietitian / Personal Trainer and Westport Mom, Robin Barrie Kaiden, MS, RD, CDN for YOUR CHOICE of 1 – 3 months to TRULY start 2019 out RIGHT.

Whether you want to lose a few pounds, get glowing skin, increase energy, learn simple meal prep tips and healthy recipes, or network with a like-minded group who will help motivate you to reach your own personal nutrition and health goals, this is for YOU! Robin will guide you through healthy eating tips and tricks by sharing her Nutrition knowledge. This is NOT a crash diet, but rather an eating lifestyle to ensure your body is NOURISHED to meet your nutrition needs.

Here are the details:

  1. Report your beginning weight and measurements to Robin (instructions will be provided for self-measurement). You can do your own at home or come for a quick visit during Week 1, if you are local to Westport, CT. This will be repeated during the end of Months 1, 2, and 3 (depending on which months you sign up for). **For those of you desiring increased accountability, weekly weigh-ins is also an option.
  2. Enjoy Access to:
    • A private Facebook page for our group to support one another and ask Robin questions
    • A weekly LIVE CHAT where we can all get together virtually to discuss our strengths and struggles
    • Robin’s Online Meal Planning and Food Journaling program and app
    • Access to Robin via email/text for any additional questions/support
  3. Starting Handouts: Grocery Shopping Lists, Meal Suggestions, the Rules of the Plan
  4. Weekly: Educational Topics to learn more about Nutrition and Healthy Eating
  5. Daily: Recipes, Meal and Snack Ideas, Facebook support

This session will run from January 21 to April 15. Month 1 starts Jan 21, Month 2 on Feb 18, and Month 3 on March 16.
Robin will work with each of you to help you meet your goals. The price for the 3 months is $175/month or $150 per month for those who sign up and mention Westport Moms!!!! All 3 months can be paid upfront OR at the beginning of each month on the dates mentioned above. Email Robin to sign up now! You will receive your online access and the Guides to get NOURISHED for the New Year of 2019 and beyond as SOON as you sign up, so you can get started. The Facebook group officially begins January 21st.

The cost is HALF PRICE ($87.50/month) for clients who have participated in Robin’s groups in the past!!
Stay current with all the latest Nutrition research/information and learn about new products/recipes/tips. AND you will have continued access to the group (with new members!) and ongoing support/accountability.

Contact Robin to sign up or ask any questions:
Robin Barrie Kaiden, MS, RD, CDN
rkaiden@robinbarrie.com
917-648-1421

Chicken Bolognese

Chicken Bolognese

I make some version of this sauce at least once a week-it’s really pretty easy and quick.  Sometimes I use ground turkey, sometimes chicken and different veggies end up in the pot. Traditional Bolognese often has carrots, mushrooms, red wine, tomato paste, but I often use what I have on hand and what is quickest. This meal is FULL of veggies (think tons of #antioxidants and #fiber .) The #lycopene – great for skin, bone, and heart health – in the tomatoes is made more bioavailable (meaning it works better in the body) by being cooked with olive oil, since it’s fat-soluble.

Tag me if you try and ENJOY!  

Don’t forget to make extra for leftovers. The sauce is even better the next day!

Ingredients:
1 medium sweet onion chopped
2 Tbsp olive oil 
1 pound ground chicken breast 
1 bottle Rao’s Tomato Basil sauce (24-ounce size)
3 cups baby spinach leaves
1 Tbsp oregano 
1 tsp chili flakes (or to taste)
1 cup cauliflower rice (I used frozen organic from @traderjoes
1/2 cup steamed broccoli 🥦 (see my blog for the best way to cook!)

Directions:

  1. Pour olive oil into large pot/saucepan on medium heat. Sauté onions until they are browned. (I love the caramelized onion flavor so I cook them awhile!) 
  2. Add ground chicken and break apart/cook until all pink is gone and it is just about cooked through (about 4-5 mins if fresh, longer if you start with frozen, which I often do.)
  3. Add in the sauce. 
  4. Add in spinach and stir until it wilts into the sauce. 
  5. Add oregano and chili flakes to taste. 
  6. Simmer on low for at least 20 minutes ( I sometimes do 30-40 minutes or make earlier in the day then reheat for dinner. This blends all the flavors together and helps develop a richer taste as some of the water evaporates.)
  7. In a separate pot or pan warm up or cook cauliflower rice. I use olive oil spray so it doesn’t stick. Both fresh and frozen only need 3-5 minutes to cook.
  8. Steam broccoli. (Recipe on my blog under  “Simple Solutions”.)
  9. Layer sauce and broccoli over cauliflower rice and enjoy! Top with grated Parmesan as desired. (My husband enjoyed his over whole wheat pasta. You can use zoodles too!)
ENJOY!!
Cranberry Sauce with Pears

Cranberry Sauce with Pears

Yield: Serves 8

Ingredients

  • 12 ounces fresh or frozen cranberries
  • 2 medium pears, peeled, cored, and cut into 1/4-inch chunks
  • 3/4 cup coconut sugar
  • 1/2 cup water
  • 3 tablespoons agave
  • 2 tablespoons orange juice
  • 1/2 teaspoon kosher salt

Direction

Combine cranberries, pears, coconut sugar, water, agave, orange juice, and salt in a medium saucepan.  Bring to a boil over medium-high heat.  Cook, stirring occasionally until berries start to pop, about 5 minutes.   Press berries against side of pan with wooden spoon and continue to cook until berries have broken down and sauce thickens to a jam-like consistency, about 5 minutes more.  Remove from heat and let cool for 30 minutes.  Adjust consistency with water as needed.  Stir in crystallized ginger.

Serve immediately or place in an airtight container and store in the refrigerator. Can be served cold or reheated.

 

Have a Healthy Holiday Season with enough protein:  Tips and Tricks for staying on Track

Have a Healthy Holiday Season with enough protein: Tips and Tricks for staying on Track

Have a Healthy Holiday Season:  Tips and Tricks for Staying on Track

Although some of us may have indulged in too many treats over Halloween, more of us have a greater struggle towards the end of this month as the official holiday season kicks off with Thanksgiving.  With all of the celebrations, parties, travel, extra dinners/drinks out and food everywhere, this time of year can become quite challenging to the waistline.  More food means extra calories, and calories DO count.  Since 3500 calories equal one pound of fat, it’s easy to see how pounds can creep on slowly.  Below are some of my best tips to stay on track, starting with your turkey!

Thanksgiving

– Instead of dark turkey meat, choose the white meat (or at least try half dark, half white).  It is a lean protein that is lower in fat, cholesterol, and calories. Skip the skin.  This is the part of the turkey that is highest in fat, cholesterol, and calories. 

– Yes, we all know turkey can taste dry and boring (especially the white meat), which is why we love our cranberry sauce and gravy toppings. Cranberry sauce has a great, sweet flavor and is lower in sodium, fat, and cholesterol than regular gravy.  Yes, cranberry sauce is often high in sugar and can add up quick in calories, so keep your portions small.  If you are hosting OR have the opportunity to bring a dish for your holiday meal, try my recipes:  Cranberry Pear Sauce (no refined white sugar/sweetened with pears) and Mushroom Gravy (none of the cholesterol since it’s meat and dairy free).   

– Instead of cream and butter, mash your potatoes with skim milk and ghee, cholesterol-free margarine or spread, OR olive oil. Season with garlic, chives, salt, and pepper to add flavor.  Or try using Greek or Icelandic yogurt (like Siggi’s) for a creamy taste.   You could also try Cauliflower Mash instead of mashed potatoes.  If you are already serving carbohydrates such as sweet potatoes and stuffing, it’s great to add an extra vegetable option. 

– Try baked or mashed sweet potatoes instead of white potatoes.  They are richer in minerals and vitamins, especially beta-carotene, and have a lower glycemic index.  Their natural sweet flavor can be enhanced with just a pinch of cinnamon, so they don’t need milk and butter or sugar.  OR try roasted white or sweet potato “chips”.  Slice potatoes thin and place in oven drizzled with olive oil or coconut oil and a sprinkle of pink Himalayan salt, then bake in the oven.  See the recipe on my blog:  https://www.robinbarrie.com/simple-sides-baked-sweet-potato-fries/

– Fill up on vegetable appetizers.  They are high in fiber and make you feel fuller longer.  This will help prevent overeating during the main meal.  If you are hosting, make sure to put out a crudités  (peppers, celery, broccoli, cauliflower, carrots, cucumber, jicama) with dips such as guacamole, salsa, hummus, tzatziki.   I love Cava brand for dips as they are lower in calories!

– If you are a guest at someone else’s house (and you are unsure what they may serve you), spoil your appetite.  Have a significant filling snack or small meal before you go:  yogurt + fruit, a salad, vegetable soup, or even half a sandwich.  This way you will not arrive hungry at your dinner and will be less tempted by unhealthy options. DO NOT “save your calories” for your large, late holiday meal.  If you eat a large quantity (think: holiday meal, drinks, dessert) of calories late in the day, there is likely not enough time to burn them off before you go to bed. 

– If you are hosting Thanksgiving, you have the control (and your guests will thank you) to offer healthier, higher fiber options (fiber helps you feel full).  Serve a green salad and/or vegetable soup for beginning courses.  Make a vegetable, nut, and/or whole grain-based stuffing.  (See my Butternut Squash and Pomegranate Quinoa Stuffing recipe.) Include another vegetable side, such as Brussels sprouts, asparagus, green beans or zucchini. 

– Offer and/or choose healthy hors-d’oeuvres.  Try the crudités mentioned above. Add whole grain crackers (GG Fiber, Brown Rice Crackers, Flackers, Mary’s Gone Crackers, Jilz Crackers) and whole grain bread with lower fat cheeses: parmesan, feta, goat, mozzarella.  Try adding shrimp cocktail, plain nuts, olives, and fruit as healthy options and/or part of your cheese plate. 

Be on Portion Patrol, especially if you are eating family or buffet style.  Put everything on your plate first so you are aware of what you are eating. -Plate Perfect for better balance:  Make sure 1/2 of your plate is filled with a vegetable, 1/4 with a lean protein, and 1/4 with a starch, preferably one that is high in fiber/whole grains. 

General Portion Sizes – Depends on calorie goals, but as a general rule:

  • Meat/Protein: Palm for higher fat choices, whole hand for leaner cuts
  • Carbohydrate: Fist
  • Vegetables: 2 fists
  • Note: Fruit is a carbohydrate
  • Note: Dairy contains high protein and carbohydrate
  1. Fruit for dessert–you will be surprised how popular this will be, you can have a protein powder supplement shake along with it to feel fuller.  Try the baked apple recipe below and avoid the high-fat, high-calories crust of apple pie.
  2. Work out!  A lot of gyms ARE open on Thanksgiving Day, so get in a good sweat before you sit down for your meal.  OR make sure you work out Wednesday and/or Friday of Thanksgiving week.  If you are away and/or not near a gym, go for a walk, run, jog, do a workout video and/or play an exercise/active video game.

If you DO indulge on Thanksgiving, remember it is just one day or one weekend.  Get back on track immediately to healthy eating and exercise habits!!!

Have a Happy Thanksgiving!!!!

Butternut Squash + Pomegranate Quinoa Stuffing

Butternut Squash + Pomegranate Quinoa Stuffing

YIELD: Serves 8

INGREDIENTS

  • 1 cup vegetable stock
  • 1 cup quinoa
  • 2 ounces olive oil
  • 1 onion, chopped
  • 6 stalks celery, diced
  • 1 tablespoon fresh sage
  • 1/2 teaspoon kosher salt
  • 1/2 teaspoon freshly ground black pepper
  • 2 tablespoons chopped fresh flat-leaf parsley
  • ½ cup chopped hazelnuts
  • ½ cup pomegranate seeds
  • ½ cup roasted butternut squash cubes
  • ½ cup cubed whole wheat sourdough bread toasted in oven with olive oil, salt and pepper

PREPARATION

  1. Roast cubed butternut squash tossed in 1 tbsp olive oil in a 400 degree preheated oven for 25-30 minutes until browned. Set aside. 
  2. Preheat the oven to 350°F.
  3. Combine the stock and 1 cup water in a medium saucepan and bring to a boil over high heat. Stir in the quinoa and bring back to a boil. Reduce the heat to low, cover, and simmer for 12 minutes, or until the quinoa has absorbed all the liquid.
  4. Meanwhile, pour olive oil into large skillet over medium heat. Stir in the onion and celery and cook, stirring occasionally, until translucent, about 10 minutes.
  5. Remove the onion mixture from the heat and add the quinoa to the pan. Stir in the sage and salt and pepper and mix thoroughly. Transfer the stuffing to an 8-inch square pan. Add bread and roasted butternut squash.  Bake for 30 minutes.
  6. Toss with hazelnuts and pomegranate seeds before serving.
  7. Garnish with parsley and ENJOY!

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