PNT Blog!!! - Page 9 of 64 - Professional Nutrition Therapists

Happy Passover!

caroliretonjones National Nutrition Month, PNT, RD, Registered Dietitians Leave a comment   , , , , ,

Happy Passover!

Happy PassoverToday marks the beginning of Passover. The Passover Seder contains many symbolic foods, most notably, the matzah.

A staple of many Passover meals is matzah, a thin, cracker-like unleavened bread. Tradition states matzah served during Passover should be made with only water and flour, but year-round versions can include flavoring like onions and garlic.

Relatively low in fat and calories, matzah can be enjoyed in moderation all year in it’s true form or ground in your food processor and used in everything from pancakes to cupcakes. Matzah comes and in unsalted and whole-grain varieties and can be found in most supermarkets.

Happy Passover!

To learn how to Eat Right, Your Way, Every Day, visit the National Nutrition Month page.  For an individual consult, call PNT to meet with one of our expert, Registered Dietitians!  call 972-238-1811.

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6 Reasons to Drink Plenty of Water

caroliretonjones healthy eating, National Nutrition Month, PNT Leave a comment   , , , , , , ,
PNT’s Jessica Cordial knows her days and March 22 was World Water Day!   Here is some good info on water.  Drink plenty everyday – at least 6-8 glasses.  If you don’t like plain water,  add slices of lime, lemon, cucumber or strawberry.  Thanks Jessica!

1. Drinking Water Helps Maintain the Balance of Body Fluids.

  • The functions of these bodily fluids include digestion, absorption, circulation, creation of saliva, transportation of nutrients, and maintenance of body temperature.
2. Water Can Help Control Calories.
  •  For years, dieters have been drinking lots of water as a weight loss strategy. While water doesn’t have any magical effect on weight loss, substituting it for higher calorie beverages can certainly help as well as keeping you full.
3. Water Helps Energize Muscles.
  • Cells that don’t maintain their balance of fluids and electrolytes can result in muscle fatigue.
4. Water Helps Keep Skin Looking Good.
  • Your skin contains plenty of water, and functions as a protective barrier to prevent excess fluid loss. When it is dehydrated skin looks dry and more wrinkled.
5. Water Helps Your Kidneys.
  •  Body fluids transport waste products in and out of cells and with proper hydration the kidneys do a great job of cleansing the body.
6. Water Helps Maintain Normal Bowel Function.
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March 19th is National Poultry Day!

caroliretonjones National Nutrition Month, recipes, Registered Dietitians Leave a comment   , , , , , , ,

Jessica Cordial, one of PNTs Care Coordinators, let us know that its National Poultry Day!  Here is a great recipe she has shared:    Honey Mustard Pretzel-Coated Chicken Fingers 

Ingredients
 

  • 10 oz. raw boneless skinless lean chicken breast, cut into 8 strips
  • 1/4 tsp. salt
  • 1/4 tsp. black pepper
  • 1/4 cup plus 2 tbsp. honey mustard
  • 1/4 cup fat-free liquid egg substitute (like Egg Beaters Original)
  • 20 standard-sized (not mini) hard salted thin pretzel twists
  • 1 tbsp. plus 1 tsp. granulated sugar

Directions
Preheat oven to 375 degrees. Spray a baking sheet with nonstick spray and set aside.

Season chicken strips with salt and pepper. Set aside.

In a large bowl, combine honey mustard with egg substitute and whisk well. Submerge chicken in mustard-egg mixture, and set aside to marinate for at least 5 minutes.

Meanwhile, place pretzels in a sealable plastic bag, seal, and finely crush through the bag with a meat mallet or other heavy utensil. Add sugar, reseal, and shake to mix. Spread the mixture out on a large plate or in a large dish. Set aside.

Using tongs, transfer chicken strips to the pretzel-sugar mixture and thoroughly coat. Then transfer them to the baking sheet. (Discard excess mustard-egg mixture.) Mist the tops of the strips with nonstick spray. Bake in the oven for about 20 minutes, flipping chicken halfway through baking, until the chicken is cooked through.Eat and enjoy!

PER SERVING (1/2 of recipe, 4 chicken fingers): 349 calories, 2.5g fat, 928mg sodium, 39g carbs, 1g fiber, 13.5g sugars, 37g protein – PointsPlus® value 8*

Prep:
15 minutes

Cook:
20 minutes

MAKES 2 SERVINGS

 

 

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Get Cooking in the Kitchen With Your Kids!

caroliretonjones National Nutrition Month, RD, recipes Leave a comment   , , , , , , ,

Meals that we make as families are often more fun to eat and get kids interested in learning about foods and cooking. Use this as an opportunity to teach your children about different types of food, different cultures, and different ways to create a healthy meal!

Maren Wolff, MS, RDN provides some ideas that are age appropriate tasks for kids in the kitchen, with adult supervision:

 Babies

While babies can’t help with the cooking, they do enjoy being in the kitchen with their parent or caregiver, and experiencing the sights, sounds, and smells that go along with cooking. Leave babies in a high chair or other safe place. Talk to them about what you’re doing in the kitchen and the foods you’re making.

Ages 2-3

  • Wiping tables
  • Scrubbing fruits & vegetables
  • Pouring liquids into a batter
  • Mixing ingredients, such as a muffin batter

Ages 4-5

  • Forming round shapes with their hands
  • Measuring ingredients
  • Beating eggs with a whisk
  • Mashing soft fruits & cooked veggies

Ages 6-8

  • Gathering ingredients & utensils
  • Light chopping
  • Breaking eggs
  • Washing dishes & putting ingredients away

Ages 9-12

  • Following a recipe & preparing simple meals & snacks
  • Use small appliances
  • Moderate chopping & dicing
  • Steaming, boiling, & baking

Teens

  • Tasks that require multiple steps
  • Planning & preparing meals
  • Making shopping lists & grocery shopping
  • Assisting younger children in the kitchen

Reference: Clemson Cooperative Extension. (2008). “Kids in the Kitchen.”

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A yummy recipe for National Nutrition Month!

caroliretonjones National Nutrition Month, PNT, recipes, Registered Dietitians Leave a comment   , , , , , , ,

Thanks Maren Wolff, MS, RDN, LD  for this delicious recipe!!

Wrap It Up Greek Salad

Try this fun twist on a traditional Greek salad in a tasty wrap! It’s a great way to take a fabulous salad on the go and mix up the routine if you’re stuck in a rut with salad for lunch everyday. To mix up this Greek salad wrap a bit more, it uses chickpeas (garbanzo beans) as the protein source.

This recipe makes a quick and easy lunch option for the week. Preparing the vegetables on the weekend makes the wraps easy to throw together in the morning before you head out the door to work or school. Enjoy!

 Recipe

Makes 6 servings

1/3 cup cucumber, finely diced

6 oz plain fat-free Greek yogurt

1 clove garlic, minced

1 bag fresh baby spinach

1 ½ cups chickpeas, cooked (or 2 – 15oz cans, drained and rinsed)

1 small red onion, diced

7 oz can sliced black olives, drained and rinsed

¾ cup reduced-fat feta cheese, crumbled

1 package Flatout flatbread (100% Stone Ground Whole Wheat)

1. Mix together cucumber, yogurt, and garlic for tzatziki.

2. Lay out one flatbread. Top with 1 cup spinach, ¼ cup chickpeas, 1 Tbsp red onion, 2 Tbsp olives, 2 Tbsp feta, and 3 Tbsp tzatziki.

3. Fold two sides of wrap towards the middle. Fold the bottom towards the middle of the wrap and continue to roll.

4. Repeat steps 2 & 3 for the remaining wraps.

Nutrition Facts

Calories: 250    Fat: 8g    Carbohydrates: 33g     Fiber: 12g      Protein: 20g

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