The Musings of a Working Mom

My kids love fish sticks - but they aren't the healthiest and quite honestly I would rather my kids eat fish that was prepared in a healthier, less greasy manner.  I wanted to maintain the crunch since that is what the kids love, so I looked for a recipe with panko bread crumbs.  The Whole Foods website had a wonderful, easy and tasty recipe that I had all the ingredients for.  My kids loved not only the crunchy topping but also the lemon zest in the topping - truth be told they love lemony anything.  Matter of fact, I served the tilapia with steamed broccoli dressed with olive oil, fresh lemon juice, salt and pepper.  Survey says: 2 out of 3 kids loved it (the 3rd liked it but not loved it), and I loved it.  This easy peasy meal has earned it's spot in our healthy dinner rotation . Ingredients:  2/3 cup panko bread crumbs 1 tablespoon grated lemon zest 1 tablespoon extra-virgin olive oil, plus more for the pan 2 teaspoons dried basil 1/...

Watermelon, Feta and Arugula Salad Need a quick, delicious and refreshing side salad for the summer?  I have the recipe for you!  Here is a Watermelon, Feta and Arugula Salad.  What?  Watermelon in a salad?  Yes, you read that right - watermelon in a salad.  Trust me, this salad is light and refreshing and perfect to complement any meal this summer.  Enjoy! Watermelon, Feta and Arugula Salad In a large mixing bowl, add 1 in cubes of fresh watermelon, crumbled feta (amount to taste), and fresh arugula.  In another small mixing bowl, whisk together 2 parts Balsamic vinegar to 1 part Spanish Olive Oil, 1 tsp dijon mustard, 1 garlic clove (crushed), S&P (to taste).  Add vinaigrette to salad and gently toss together.  Season with additional salt and pepper and serve cold.  

Another question I get asked a lot by clients - Can I eat carbs if I want to lose weight?  Here is a great article from Beachbody.com that explains why certain carbs are good for you.  Enjoy... There’s Nothing Wrong with Bread Be honest. You love bread. Everybody loves bread. However, for a number of reasons, many people are avoiding bread and other wheat products completely these days. While I’ll concede that many folks consume a bit too much starch, bread is actually a delicious and nutritious food that deserves a place in most of our diets. One Important Caveat There’s a lot of things labeled as bread at the market and unfortunately, as is often the case with food, all of these products are not created equally. The bread that I’m promoting up here on my soapbox, is handmade using traditional fermentation methods and is often composed of a variety of fresh-milled whole grains and seeds. Simply put—and I know this label can be nebulous as well, I...

As a Registered Dietitian, I often get asked by women (and men) what kind of "diet" should they follow to lose weight.  Well guess what?  Dieting is not key to weight loss!  Matter of fact, one of the biggest mistakes people make in their weight loss journey, is that they drastically cut calories while increasing physical activity in the hopes of losing weight.  Here is a great article (courtesy of Oxygen Magazine) that explains why cutting calories can actually hurt your weight loss efforts. http://www.oxygenmag.com.au/Nutrition/tabid/620/entryid/1458/YOUR-EAT-MORE-TO-STAY-FIT-FOR-LIFE-PLAN.aspx YOUR “EAT MORE TO STAY FIT FOR LIFE” PLAN Posted in [ Uncategorized ]  By  Oxygen Magazine YOUR “EAT MORE TO STAY FIT FOR LIFE” PLAN Are you undereating? If so, you’re not alone. In fact, among active women it’s a more common problem than you think. Here, the signs and a plan to fix it. BY JENNIFER SYGO, MSC, RD Fuelling your metabolism Your bod...

Black Bean-Quinoa Burgers Note: not my photo (I wish) - stock photo from Vegetarian Times Serves 8 I am always on the look out for yummy veggie burger recipes, especially now that grilling season is upon us!  Here's a delicious veggie burger you can whip up from scratch.  I did find  that the mixture was a tad "wet" so I added Panko bread crumbs until the moisture was absorbed.  Also, to make the patties, I wet my hands with water prior to forming each patty to prevent the mixture from sticking to my hands.  This recipe is perfect to make a double batch ahead of time and store in  the freezer for busy weeknight meals. For super-easy cookouts, bake the patties ahead, then reheat them on the grill. Serve with your favorite burger fixings.  Enjoy... Ingredients: ½ cup quinoa 1 small onion, finely chopped (1 cup) 6 oil-packed sun-dried tomatoes, drained and finely chopped (¼ cup) 1½ cups cooked black beans, or 1 15-oz. can black beans, ...

Of course with the New Year comes the same old resolution - to eat healthy.  While watching Food Network, I saw this interesting recipe and thought that I would give it a try.  And despite my utter dislike for cilantro (tastes like dish soap if you ask me) I decided to follow the recipe exactly and who'd of thunk that I would like this salad!!  This salad is delicious and refreshing and a treat for your senses, despite the heavily cilantro-based dressing.  Add some baked/grilled/rotisserie chicken breast or shrimp on top and you have yourself a healthy and filling main meal or serve it as a side dish.  Either way, you will enjoy this salad and not feel guilty devouring it.  Enjoy... Ingredients Thai Salad: 1 head Napa cabbage, shredded 1 head red cabbage, shredded 1 large cucumber, julienned One 10-ounce bag shelled edamame, cooked 2 carrots, peeled and grated 2 green onions, finely sliced Sweet Lime-Cilantro Dressing: 2 cups olive oil ...

One of the most important things to have while working out to lose weight (or be healthy) is to have a workout buddy, someone who motivates you and pushes you when you feel like giving up.  For me, it's my husband.  A couple of years ago he committed himself to the P90X routines.  He did his workouts religiously (even while I was in the hospital after I had my 3rd child, he asked if he could leave my bedside to go to the gym and do his workout for the day - now thats commitment!).   So one day, my husband showed me a workout that his friend had sent him.  It was from the Jan/Feb 2012 Mens Health magazine called the 2012 Spartacus Workout (there is also a 2013 version which is different but not bad).  This workout is a HIIT type of workout - high intensity interval training.  Each exercise is performed for 40 seconds with 20 seconds rest.  You continue on to the next exercise until all 10 exercises are completed and then you rest for 2 minutes. ...

Photo credit: someone posted on IG 'Nuff said.  We are half way through 2013 but for the remainder of this year, try to make a concerted effort to eliminate the "CRAP" in your diet.  You only have one body and trust me, your body will thank you after you stop eating CRAP.  Aim to eat wholesome and healthy foods.  If you can't read or understand the ingredients in the foods you eat - Don't Eat It!!  Stick with your fruits and veggies, whole grains, lean proteins and healthy fats.  Good Luck and as always, Be Happy and Healthy!!!

I know, I know...we never have enough time to exercise.  There just aren't enough hours in the day to do what we need to do, especially for ourselves.  But no need to make any more excuses, here are some effective and butt-kicking moves that will give you the results you want and in 10 minutes! The only equipment you need: 1) enough room to move, and 2) a Superband or elastic loop.  To get the max effect of these work outs, knock out as many reps as you can of each exercise in 1 minute.  Then immediately start the exercise - no rest between sets is the key.  If you feel strong enough after your first round, start a second round performing each exercise in 1-minute intervals with no rest between sets. Aim to do this workout 3 times per week making sure that you leave a day of rest between workouts. So no more excuses....all it takes is 10 minutes and the thought of looking good in your bathing suit this summer.  Happy Working-Out!! Self Magaz...

It's January 2013 - Have you made your New Years resolutions yet?  Have you broken any of them or abandoned them yet?  Fear not - Shape magazine has compiled a list of 50 easy ways you can get super fit in 2013!  They cover all the basic topics including health, nutrition, weight loss, fitness, motivation, recovery, and all the info you need to help you stay fit, lose the weight you've been trying to get rid of, and keep it off for good.  Get moving and get to it! http://www.shape.com/fitness/workouts/50-ways-get-super-fit-year

The holidays are here and that means HOLIDAY PARTIES!!  That also means oodles of eating and drinking and countless hours spent in the gym trying to work them off.  Here's a great little article breaking down the calories in those holiday libations that I came across in the December 2012 issue of Everyday Food.  I hope that this little calorie guide helps you to keep those excess holiday LBS from making their way to your midsection!  Enjoy and Be Merry...

You don't have time to hit the gym and squeeze in a 45 minute workout??  No problem - here is a great workout you can do at home in as little as 20 minutes.  You want more of a challenge?  Repeat the plan and you have a fat-blasting, high-intensity, lose-your-breath (and your lunch) workout!  I love these kind of workout plans!  Do this workout 3 times a week and watch the pounds melt off.  Enjoy.... http://www.shape.com/fitness/workouts/blast-fat-home-tabata-training

Like most families that are full of hungry kids - I am a member of Costco and every month I get their magazine called The Costco Connection.  Each month I look forward to the seasonal recipes and some of the featured articles.  This month, they have a great article on Bob Harper - you might recognize him as the hunky, tatted up trainer on The Biggest Loser.  He has just written a cookbook called The Skinny Rules: The Simple, Nonnegotiable Principles for Getting to Thin.   In this cookbook, Bob lists his "nonnegotiable rules" that can lead to successful weight loss.  Oddly enough, these are the same "rules" that I give to my clients when I'm coaching them for successful, healthy weight loss too!  These rules are easy to follow and can lead to healthy, attainable weight loss without trying too hard (but don't forget to add in some sort of physical activity daily to make the weight come off faster!). The Skinny Rules What's In: ...