Clean Eating Breakfast Ideas

Clean up your breakfast routine this New Year with simple, affordable and balanced recipes! Here are 5 breakfast recipes that are super easy and super clean, making it easy to start off 2018 with your health and wellness in mind.

Since breakfast is breaking the fast from your hopefully long and restful night of sleep, it’s an incredibly important meal of the day! It is the meal that you choose to refuel your glucose stores with, the meal that jumpstarts your metabolism, the first nutrients of the day you give your body. Those who eat a balanced breakfast are proven to have a lower Body Mass Index, have better academic success, better focus and attention, improved moods and behaviors, and fewer illnesses and absences from work or school. Even though we know that breakfast is so important, with how hectic life can be it can be a challenge to stay on top of your breakfast game. So to start the New Year off right here are five simple, affordable and balanced breakfast recipes that will help keep you on track with one of the most important meals of the day- breakfast! Continue reading →

Ditch Dieting in 2018!

This New Year vow to skip the dieting

and focus on you and your beautiful self!

 

Daisy and Orange Cross Workout PlannerDon’t conform to a diet plan.

If you’re interested in changing your diet you should try to practice positive habits that will make you feel good. You will soon see that you are able to learn and grow with these new practices! In order to “stick with it” and feel success, it is important that you create routines and healthy habits which are centered on your life and schedule. You will most likely end up bringing yourself success this way versus with a rigid diet plan. This New Year set goals to create positive habits like walking 10,000 steps or drinking 64 ounces of water per day. Use a daily planner or mark off on a calendar the days that you reach your goal to help track your progress and keep you motivated. Continue reading →

Tips for a Healthy Holiday

Image courtesy of Ray Price Honda

Why New Year’s Resolutions Fail

Colorful Neon Stripes and Black New Year Social Media GraphicHave you stopped making New Year’s Resolution because  you feel like “they always fail”? Or do you make one knowing deep down that you likely won’t accomplish it, or are you recycling the same resolution year after year?

We enter the New Year with good intentions, but once we realize change takes sustained effort, we give up all to easily and fall back into old habits. By knowing the reasons why new year’s resolution may fail, you can help create a smart goal and make your new year’s resolution happen. Continue reading →

Your Guide to Healthy Cooking Techniques

Capture3A smart and simple way to prepare your food in a healthier way is to use basic cooking techniques such as baking, braising, grilling, roasting, broiling, poaching, sautéing, stir-frying and steaming.  Some of these terms might seem daunting, but they are all fairly simple to use once you learn more about the cooking method.

Healthy cooking techniques can cut fat and calories.  For instance, when frying one tablespoon of oil adds 14 grams of fat and more than 100 calories.  By choosing to roast instead of fry, the oil is eliminated which substantially lowers the fat and calorie content of the food. Continue reading →

#FoodLabelFriday: Instant Oatmeal

For this #FoodLabelFriday I will be comparing two brands of instant oatmeal.  Oatmeal is a great choice for breakfast or a snack.  It is a fiber-rich whole grain that can help lower bad cholesterol and help you feel more full for longer by curbing appetite.  While steel-cut oats would be the ideal choice, sometimes convenience foods like instant oatmeal are the more realistic choice.

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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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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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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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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