Tips for Preventing Stress-Induced Eating

Top 5 Tips for Preventing
Emotional or Stress-Induced Eating

1. Try to eat several times a day. It is recommended to eating every 3 to 4 hours, which generally means having 3 meals and 2 or 3 snacks per day. Following a regular eating schedule provides your body and brain with a steady supply of energy throughout the day. The best diet is rich in complex carbohydrates (whole grains, beans, fruits and vegetables), with lean proteins and unsaturated fats.

2. Limit sweet and sugar-containing foods to 1 or 2 per day. Replace refined sweets with more nutritious sources of carbohydrates like fruit, yogurt mixed with fruit, popcorn, whole grain crackers, veggies with salsa.
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#FoodLabelFriday: BBQ Sauce

I love barbecue sauce! One of my favorite quick meals is to throw boneless, skinless chicken breasts in the crock-pot with some BBQ sauce to make a super easy pulled BBQ chicken. I try to keep a jar of BBQ sauce on hand a jar for the days that I’m relying on convenience and don’t have a time to whip up homemade BBQ sauce.

For this #FoodLabelFriday I will be comparing Sweet Baby Ray’s Original Barbecue Sauce to Dinosaur Bar-B-Que Sensuous Slathering Sauce.
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Stress-Induced Eating: The Facts

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Do you find yourself wondering how your daily stress affects your health? Stress can definitely play a major role in weight gain. It affects the food choices we make, how hungry we are, how often we eat and even where on our bodies we gain weight. It’s not only about what you eat, but also how you eat. Stress can affect nutrient needs, reduce absorption, increase excretion, alter how the body uses nutrients, and increase the daily requirements for certain nutrients.
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Healthy Summer Cocktails: Kombucha-Rita & Pure Paloma

_DSC2344For Cinco de Mayo I wrote a post on healthier margaritas. A nice cold margarita is definitely refreshing on hot summer days so I wanted to share a few more drink recipes!

I try to be very mindful of the mixers that are used in my drinks. The simpler the drink the better!
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#FoodLabelFriday: Cheerios Protein vs. Honey Nut Cheerios

Be a savvy shopper and don’t be fooled by marketing ploys!  I have decided that on the first Friday of every month I will compare food products and ingredient lists as a part of a new series-#FoodLabelFriday.  The first comparison I am going to look at will be Cheerios Protein vs. Honey Nut Cheerios.  Cheerios Protein, a product that, despite its name, offers per calorie virtually no more protein than Honey Nut Cheerios, costs more, and has more sugar and sweeteners.   Continue reading →

Tips for a Healthier Barbecue

Summer barbecues do not need to be synonymous with overeating. To survive the season without gaining weight here are some tips for a healthier barbecue.

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Guilt Free Portioning- Eat Everything on Your Plate:

This blog post was written by Amanda Clark, an Advanced Accredited Practising Dietitian with over 25 years experience. She is the creator of Portion Perfection, a set of innovative visual tools that make portion control easier!

Eat everything on your plate – guilt free

“I’m so full, I should’ve stopped eating 5 minutes ago”. We’ve all been there at one time or another. Despite your meal looking a little too large when it arrived, everything has been eaten and you’re left with a rising sense of guilt and a promise to make up for it by only eating celery sticks the next day.
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Healthy Margaritas for Cinco de Mayo!

In anticipation for Cinco de Mayo, I am dedicating this post to the topic of healthier festive drinks. When I think of Cinco de Mayo celebrations, margaritas definitely come to mind. However, anytime that I am drinking a beverage other than water, I can’t help but to be mindful of how the calories and sugars add up. And they can add up very quickly. When it comes to liquor I try to stick with the clears. Luckily, margaritas can be made with silver tequila, which is clear! Clear liquors like silver tequila, vodka, gin and clear or white rum have less sugar compared to the darker liquors. So remember, the darker the liquor, the bigger the hangover. One serving of clear liquor will contain about 96-110 calories and no carbohydrates, but that’s just for the liquor without any mixers.
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Eat Green for Earth Day!

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Happy Earth Day!  To celebrate, I challenge you to incorporate greener, plant-based foods into your diet.  Eating greens is not only good for your health, but is also better for our environment.  Double bonus!  Here are five easy ways to be greener and eat greener:

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18 Healthy Snack Recipes

It can be hard to come up with different snack combinations to keep your snacks packed with nutrients and exciting.

Keep snacking simple by stocking your fridge, pantry and desk drawer with healthy options.  If healthy snacks are easy to access, you’ll be less tempted to choose foods that are high in calories, fat, sugar and sodium.  Try to choose a healthy snack made up of complex carbohydrates, protein and healthy fats.  These snacks will help to increase your energy levels for a longer period of time compared to sugary snacks which will cause spikes and drops in blood sugar.

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About Gina
Gina Consalvo-Hassick, MA, RD, LDN, CDE, NCC is a registered dietitian and is actively involved in various food and nutrition communities. She has counseled and assessed a wide range of patients and has experience in outpatient, inpatient, and consulting. Areas of specialization include weight management, eating disorders, and wellness nutrition.
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Contact

Gina Hassick,
MA, RD, LDN, CDE, NCC

(908) 827-1482
gina@eatwellwithgina.com

Office Location:
133 N. 4th Street
Easton, PA 18042