How to Recover After a Giant Meal

Thanksgiving Day

Happy Thanksgiving, friends! I know it’s an indulgent holiday for most, but I hope you enjoy your day and, most importantly, your time with family and loved ones. Keep in mind that stuffing is what you eat on Thanksgiving, not how you eat on Thanksgiving! ;) If you do overindulge, check out these tips from me & my […]

You Are When You Eat

Fitness

Most people have a fairly good idea of what to eat, but really miss the mark on when to eat it. Smart & strategic timing of meals and snacks is critical when you’re trying to lose weight…or just make healthy choices. Read more about meal timing from Fitness Magazine’s article 8 Ways Smart Meal Timing Can […]

Emotional Hunger (Part 2) – Treatment

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This is a continuation from Part 1 – Definition, Prevalence & Treatment - which should be read first. As a nutrition practitioner, it’s important to identify emotional eating so you can get to the root of the problem more quickly and efficiently. As I said, it’s not just about nutrition education. Because much of the psychology behind […]

Pretzels: the Good, the Bad, the Yogurt-Covered

PRETZELs

“Are pretzels healthy?” One of my clients last week thought he was asking a simple question, but the answer varies case-by-case. Which, by the way, makes up a dietitian’s life, doesn’t it? We’re not a profession of yes’s and no’s. We love long, complicated answers with plenty of contingencies. ;) But seriously, when it comes […]

20 Minute Meal: Homemade Pizza

Homemade Pizza

Over the past few years, I’ve seen foodie photography burst onto the scene, in food magazines, on Pinterest and blogs. But here’s what I’m hearing from clients: I don’t know how to cook rice. Cook chicken. Cook veggies. I don’t have the time to cook at home. People think cooking requires 1) tons of time, and 2) mad […]

Raising the Bar: Granola Bars

granola bars

How healthy are granola bars, anyways? The answer  is…as is usually the case with nutrition…it depends. The healthiness of granola bars varies from uber-healthy to basically-a-candy-bar. But granola bars can be an excellent, convenient, easy snack, especially for busy folks. So how can you raise the bar on granola bars? #1: Read the food label. […]

A Week in My Life

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“What do you do all day?” While I have no preconceptions that anyone really cares enough to read a whole blog post about it, I’ve been asked this question by four different people this week. At least if I blog about it, I can direct them to http://toreyjonesarmul.com/2014/aweekinmylife. That will make fun conversation. ;) In March, I left […]

Frozen Dinners: How to Choose

Frozen pizza

Life is busy, and sometimes it’s simply a frozen pizza night. Plus, if chosen right, frozen pizza can be infinitely healthier than other restaurant and take-out pizzas – and cheaper, too. Check out my tips in this WebMD article How to Choose the Best Frozen Dinners for how to choose a healthier frozen pizza (bottom […]

Nighttime Nutrition: Eating Habits to Sleep By

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Nighttime Nutrition: Eating Habits to Sleep By Sleeplessness is a serious problem for some people. If you have trouble falling asleep or experience discomfort or acid reflux when lying down, could your diet be to blame? I was excited to contribute to a new Snore.net article – just published today – on eating habits that promote a […]

What I Ate Wednesday (WIAW) 6/25/14

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This week, I thought I’d play along with ‘What I Ate Wednesday’ (#wiaw), a popular post in the blogosphere. There’s also a #wiawRD edition, where dietitians weigh in. Curious whether dietitians only eat rabbit food? Well, obviously they don’t. I think that’s an outdated stigma, anyways. Check out the #wiawRD hashtag on Twitter and Instagram to see […]

Eggplant Caprese Salad (VIDEO)

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Looking for a light and summery recipe? I recently made Eggplant Caprese Salad, and it couldn’t have been easier. Well, yes, without eggplant would’ve been easier. But then you’d miss all of the great nutrition in the eggplant! Click the link above for my YouTube video for this recipe. Bon appetit!

Love the Skin You’re In (Scales Optional)

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My mom sent me this quote above the scale at her doctor’s office. Love it. Numbers on a scale should never be part of your self-identity. If stepping on a scale opens your own personal Pandora’s box of embarrassment and self-loathing, ditch the scale! Track wellness and health changes through the thousands of other ways, like quality of […]

Sweet Tea…Not So Sweet!

Sweet Tea Nutrition

I had a client yesterday who had finally eliminated regular sodas from her diet [yes!], but had replaced it with sweet tea. Sweet tea may sound healthy, thanks to positive research on herbal and green teas, but let’s face it: sweet tea is just a sweeter-sounding version of soda. At 60-100+ calories per cup (nutrition content […]

Eggplant Love

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Eggplant is  easy to overlook. It may not have the caché of kale and collard greens (have you heard? “Collards are the new kale!”), but eggplants are mighty nutritious and SO easy to prepare. With just 35 calories per cup, eggplant is low-cal, low-fat and contains fiber and antioxidants to keep your system healthy. Research also […]

Egg-less Cookie Dough

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When you need something sweet, ya need something sweet! The hubby and I recently had a mega sweets craving, but our freezer was bare (well…you know, filled with frozen veggies and tilapia filets). Cue Egg-less Cookie Dough! We had mini chocolate chips and all of the usual baking fixins (flour, salt, brown sugar, butter, milk). […]

Guide to Leafy Greens

Leafy greens

You had me at ‘leafy greens.’ This infographic from One Medical Group came through my inbox, and I just had to share. It has some great info on why to eat, and how to cook & prepare, leafy greens like spinach, collards, kale and swiss chard. Enjoy! Health tips and medical advice from One Medical […]

SOCHI Circuit Workout

Sochi circuit workout

Want to get into the Olympic spirit? Try out my Sochi-inspired circuit workout with speed skaters, snowboarders, Russian twists and more. If you’re not familiar with these moves, here are a few quick vids: Speed skaters Snowboarders (aka squat jumps. You can rotate 90- or 180-degrees) Russian twists with medicine ball Mountain climbers Superman lifts Ski […]

Does the Temperature Affect How Many Calories You Burn Running?

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Ever wondered whether running in extremely hot or cold (like January in Chicago!) temperatures affects your calorie burn? Read on (blog post also found here). Running in extreme temperatures may increase calorie burn, according to the American Council on Exercise. In very hot weather, the body uses extra energy for perspiration to keep cool. In […]

The Importance of Eating Fat for Weight Loss

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If the word “fat” invokes visions of brownies, butter and loosening belt loops, you’re not alone. People often attribute the fat they eat in foods to body fat. In reality, not all fats are created equal, and some are essential for good health. Healthy fats are also helpful allies for people looking to lose weight. […]