Choices.Habits.Lifestyle

Eat Like a Dietitian

Allison Knott, MS, RD — Mon, 04 Feb 2013 18:02:02 +0000

As a dietitian, I think a lot about food. I don’t follow a special diet. I’m not a vegetarian or a vegan. I don’t eat a low carb diet or follow the Paleo diet. I don’t fast or cleanse. I just like to eat and eat well. I choose organic when I can, limit my red meat consumption, and place an emphasis on plants. I avoid drinking sugar-sweetened beverages and limit highly processed refined carbohydrates. I also know that if I have good food at home, I will eat good food.

I kept a three day food diary for Hub Health and opened up my fridge (with no notice from my editor) to show you exactly what I eat and how you, too, can eat like a dietitian.

Eat Well.Feel Well,

Allison

Chicken and Tortellini Soup

Allison Knott, MS, RD — Tue, 15 Jan 2013 22:21:28 +0000

I’m really good at starting to make a recipe only to realize halfway through that I’m missing one ingredient. This then requires me to improvise while crossing my fingers and hoping for the best. This time, my recipe modifications did work to my advantage. You should try this chicken and tortellini soup because it’s simple and it tastes so good you’ll want to eat it daily, just like I will for most of this week.

Chicken and Tortellini Soup (adapted, by accident, from Real Simple)

2 lb chicken, breast or thigh meat, boneless and skinless
8 cups vegetable broth
2 cups water
2 stalks of celery
2 large carrots
8-9 oz tortellini
8 oz chopped frozen spinach*

*This is all I had in the freezer, so I went with it. I would have preferred fresh spinach or swiss chard as the original recipe called for, but you go with what you have.

Preparation:
Add water, broth, and chicken to a large saucepan. Bring to a boil. Once boiling, turn heat down and simmer until the chicken is cooked, about 35 minutes.

Remove the chicken from the broth and put on a plate to cool. Thinly slice carrots and celery and add to the broth along with the tortellini and spinach. Bring to a boil and cook according to tortellini package directions.

While the tortellini and vegetables are cooking, shred the chicken. If you have a Kitchen Aid stand mixer, I’ve read you can shred chicken using the paddle attachment. I don’t have a Kitchen Aid stand mixer and haven’t tried this, but if it works, then I think it confirms my suspicion that it really is one of the best and most versatile kitchen appliances ever. Or, if you don’t have a stand mixer, two forks work really well and you might even have an audience like I did.

Once the chicken has been shredded and the tortellini is cooked through, add the chicken to the pot and cook for another 2-3 minutes.

The only thing left to do now is eat! Sprinkle some shredded Parmesan on top of each serving and enjoy.

Eat Well.Feel Well,
Allison

How to Survive the Thanksgiving Buffet

Allison Knott, MS, RD — Fri, 16 Nov 2012 21:27:28 +0000

The holidays are upon us, and one of the biggest eating occasions in the U.S. is next week. According to the Mayo Clinic, the average American eats about 4,000 calories on Thanksgiving Day. That’s twice the average person’s calorie needs for one day. Think of Thanksgiving as a barometer for healthy eating this holiday season. If you can moderate your calorie consumption, while still enjoying yourself, you can set a healthy eating tone for the rest of the holidays. By the time the New Year is here, you are ready to carry the healthier eating habits into 2013.

Kerri Hawkins, a Boston-based dietitian and blogger at Dietitian Drive, shared her tips for how to enjoy the holidays this season without the holiday bulge. What’s top on her list? Use a smaller plate. “A simple change from a 12-inch plate at dinner to 10-inch plate could mean a 22 percent reduction in calories at a meal,” Hawkins says. “If your typical Thanksgiving dinner plate was 2000 calories, a two inch reduction would equal 400 calories saved for that meal.”

Read more on Boston Magazine’s Hub Health site!

Eat Well.Feel Well,
Allison

From Pumpkin Spice Lattes to Apples – Allison’s Updates

Allison Knott, MS, RD — Wed, 10 Oct 2012 14:06:50 +0000

I recently returned from the Academy of Nutrition and Dietetics Food and Nutrition Conference in Philadelphia. Look for a recap soon! In the meantime, check out a few of my most recent articles on Boston Magazine as well as a new site, The Good Calorie.

Eight Pumpkin Recipes With Fewer Calories Than a Pumpkin Spice Latte

Pumpkins are an excellent source of vitamin A and naturally low in calories, but don’t be fooled into thinking that your favorite pumpkin latte is equally as good for you. A grande Pumpkin Spice Latte from Starbucks has 381 calories. Drink one per day, and you’ll pile on the pounds along with your sweaters this season. But it is possible to enjoy the flavors of fall without the extra calories.

I’ve compiled a few recipes from my favorite websites on Boston Magazine’s Hub Health page. Check them out here.

An Apple (or 2) a Day Keeps Cholesterol Down: New Study

Two apples a day will keep the doctor away? It seems there’s a new reason to think the old “apple a day” phrase just might need an update. A recent study at Florida State University found that women who ate 75 grams of dried apple (approximately two regular apples) every day for one year saw a decrease in total cholesterol despite no significant change in weight.

Eat Well.Feel Well,

Allison

Waking Up Fridays: Time to look around

Allison Knott, MS, RD — Fri, 14 Sep 2012 19:48:34 +0000

I recently traveled the beautiful state of Maine for a weekend full of camping, exploring, shopping, and eating. Only in Maine can you camp next to the Atlantic Ocean and visit a J. Crew outlet in the same day. I think I’m in love.

The Portland Head Light

Beautiful port in South Freeport, ME

My hiatus from the real world of commuting, working, and simply day-to-day life left me feeling recharged and ready for the busy Fall that awaits. Although I must admit, it’s amazing how quickly you start feeling bogged down after a return to reality if you aren’t careful. While in Maine, I found myself enjoying every moment…the simple pleasures. I then began thinking about how we sometimes lose these feelings in our every day lives.

I think my photographs were interrupting her sun and sea experience.

Definitely enjoying this moment. Yummy lobster roll.

While this post has nothing to do with fitness or even nutrition, it does have to do with mental clarity, emotional health, and motivation. Taking time each day for you a vital component to staying well both physically and mentally. This is your reminder to stop, take a look around, and find happiness in the here and now.

Eat Well.Feel Well,
Allison

Salt Leaves the Table of Major Fast Food Chain

Allison Knott, MS, RD — Thu, 30 Aug 2012 12:13:44 +0000

There’s been a lot of talk about the amount of sodium in the foods we eat. After the 2010 Dietary Guidelines for Americans updated sodium recommendations, the chatter around the mineral has continued to get louder. Recently, Boston Market, a major food chain with over 400 locations, announced it will be removing all salt shakers from the tables of its restaurants. The salt shakers won’t be removed from the restaurant completely; instead, you will find them at the condiment station alongside ketchup, mustard, and hot sauce. The chain has also vowed to cut sodium levels in three of its signature dishes - rotisserie chicken, macaroni and cheese, and mashed potatoes. Additionally, the announcement included a commitment to reducing sodium by 15 percent in all of their offerings by the end of 2014.

Added sodium, like added sugar, tends to hide in foods making it difficult to judge just how much is actually in the food you’re eating. You could easily scarf down a sandwich with over 1,000mg of sodium and not realize it, but if you add salt to your food at the table, you are much less likely to add that much. Removing salt from the table is similar to removing sugar. It’s only a small part of the problem.

Often, people are surprised to learn where most Americans get their sodium. According to the CDC, the number one source of sodium in the American diet is yeast bread, followed by cold cuts and cured meats, pizza, poultry, and soups. The CDC has an excellent resource on sodium in the American diet.

What can you do?

Track your sodium intake for one day. This means reading food labels, looking up nutrition facts before eating out, and avoiding adding salt to your food at the table. Make an effort to taste the food first, especially if eating in a restaurant since the food is likely already high in sodium.By focusing on the amount of sodium you eat in one day, you will begin to see which foods are pushing your sodium intake over the edge.

Key Recommendations

Most people should aim for less than 2,300mg of sodium per day. If you’re over 51 years old, have high blood pressure, are African American, have diabetes, or have kidney disease, you should consume less than 1,500mg of sodium per day.

Eat Well.Feel Well,
Allison

Waking Up Fridays: Snoozin’ Queen (or King)

Allison Knott, MS, RD — Fri, 24 Aug 2012 17:55:24 +0000

I’m the Snoozin’ Queen. I’ll snooze for hours on end if allowed and often reap unintended consequences because of it. Just this Wednesday, I snoozed for two hours. TWO HOURS. The ironic thing is, when I press snooze for a long time I’m just as tired (or even more tired) as I would’ve been had I gotten out of bed at the first sound of the alarm. So, not only have I missed the opportunity for a morning workout, I’ve also ruined two perfectly good hours of sleep by pressing snooze every five minutes.

Wednesday morning starting me thinking…snoozing is more than just a press of a button; it spills into our waking hours, too. We put off waking up or working out or eating well. Just like the physical button lets us sleep for another five minutes, ignoring healthier lifestyle changes gives us a few more hours or days to ignore ourselves and our health. Yes, snoozing for another five minutes might be nice at the time, but you eventually wake up two hours later regretting that you didn’t make it to your morning workout.

Snoozing in every day life can come in many forms…

Maybe it’s avoiding the gym after work because you’re too tired.
Or maybe you often find yourself saying, “I’ll start eating well tomorrow/next week/at the New Year”?
What about that fitness bucket list? Do you find yourself thinking “Maybe one day I will join the gym, sign up for a triathlon/5K/half marathon, or take that spin class?”

When you look at all the reasons why you snooze in life, you might start to see that they rarely outweigh the benefits of making the effort to get up and get moving.

This morning, I started my attempt to wake up with the sound of the alarm. Was it perfect? No, but I did wake up within 15 minutes of the alarm. And I hit the gym feeling great based on the simple fact that I made it there before work.

We all start somewhere.

Eat Well.Feel Well,
Allison

Waking Up Fridays: It’s all in my head

Allison Knott, MS, RD — Fri, 17 Aug 2012 15:35:35 +0000

Sometimes, I need a dose of reality. Those who know me, know it isn’t uncommon for me to have mini-freakouts from time to time. It happens in most parts of my life and exercise is no exception. Let me explain…

When I run, I have a tendency to psych myself out and think my heart rate is climbing much too high. I then think maybe I should slow down or even walk. Sounds crazy, right? I know I am. When I think about this logically, the feeling is probably a direct result of not being the best runner, but I’m not wanting to over analyze my sometimes unrealistic thoughts, I just want to explain how I deal with it hoping maybe it will help you, the reader. My solution to this is wearing a heart rate monitor. Simple and straight forward…my kind of fix to any problem. When I put on the heart rate monitor I can keep an eye on my actual heart rate – not what I’m imagining it to be. This usually gets me in the right mental state to keep running. It also helps me recognize how I feel when I’m keeping my heart rate consistent, something beginner runners often struggle with.

Case in point: this weekend’s triathlon. I wore a heart rate monitor during the race. I’d never worn one racing before, but since I didn’t feel completely ready for this race, I knew it would be the best way to make sure I kept my heart rate at the right level to finish strong. (Note: Everyone has a different maximum heart rate and one that can be sustained for a longer period of time. It depends on many factors like your level of fitness, your gender, your age, hydration status, ambient temperature, etc. You can read more here if you’re interested.)

I gained some insight into my mental state while racing and my motivation this weekend. My heart rate monitor helped me stay around my target heart rate for the run and I finished feeling strong. It was one of the best runs I’ve had in a triathlon – ever. It wasn’t fast, but it felt good. Did I still get passed by someone almost 3x my age? Yes, that happened, but I felt good running (a rare occasion) and that’s what mattered to me.

The added bonus:

Along with my best “red-faced” photo to date and I’m one happy girl.

Eat Well.Feel Well,
Allison

Top 10 Business & Communications Apps for the Busy RD

Allison Knott, MS, RD — Mon, 13 Aug 2012 13:30:10 +0000

by Allison Knott, MS, RD

I love sharing articles I’ve written for other publications and I was thrilled to contribute to the latest Dietitians in Business and Communications dietetic practice group newsletter, Dimensions.

1. TweetList Pro by Zooble, LLC – $2.99

Simple navigation between Twitter lists makes catching up on the latest tweets a breeze. View entire conversations at once and take advantage of the hash tag and username autocomplete. Don’t use Twitter lists? Don’t worry! This app functions as a standard Twitter feed, too.

2. Facebook by Facebook, Inc – Free

Facebook is more than just a social meet-up. Create a professional page to showcase your brand or service and use the Facebook app to manage your page. Log-in, upload photos, comment, and easily view other pages. This app will also push notifications to your phone signaling new activity.

3. LinkedIn by LinkedIn Corporation – Free

Connect with fellow RDs and nutrition professionals as well as others outside the nutrition field using the LinkedIn app. Sync your calendar to track meetings and events, easily navigate LinkedIn’s features with four organized categories, and share your updates via the dialogue box at the click of a button!

4. Instagram by Burbn, Inc. – Free

This photo sharing app lets you showcase images to followers on Twitter, Facebook, Instagram, Flickr and more! “Sharing photos is a great way to seem more “real” to clients”, says Janel Funk, Boston-based dietitian. Use filters to modify your photo’s look and feel for a fresh twist on every day moments.

5. Go Social by ChowandChatter.com – $0.99

Created by fellow RD and social media guru, Rebecca Subbiah along with consultant and web developer Nadine Fisher, this app features over 150 social media tips from nutrition professionals. Learn the ropes of social media, develop a strategy, and get connected!

6. Pinterest by Pinterest, Inc – Free

An app for sharing favorite internet finds.It has a camera feature built-in so photo sharing is easier than ever. Easily explore pinboards you follow with a clean display showing all new pins from one person before moving to the next. Use the app to see who’s sharing your pins, to find new pinners, and to also update your profile.

7. Quicklytics by ESCOZ, Inc. – $4.99

If you have a website, Google Analytics is a must. With Quicklytics, you see the most important numbers, like pageviews and bounce rates, right on your phone. See full screen views of each graph and email results to co-workers or business partners.

8. AwesomeNote by BRID – $3.99

A daily planner on overdrive, this app allows you to jot down thoughts, edit notes, create lists, sync documents, and keep track of your calendar and to-do list. Busy RDs require a calendar that works just as hard as they do.

9. Manage Flitter by 89n – $12 to $189/month depending on number of accounts

Used by Rebecca Subbiah, creator of Go Social, this app helps you clean your Twitter account of inactive accounts. Easily view accounts you follow who aren’t following you, gain insight into your Twitter activity with analytics, and schedule tweets while most of your followers are online. It’s a must have for Twitter users.

10. GroupMe by Mindless Dribble, Inc. – Free

Described as “your own personal Twitter,” this app allows you to create groups on your phone to chat with multiple people at once. Perfect for staying in touch with fellow RDs about the latest nutrition news, for planning meetings with colleagues, or discussing a trip or topic among friends.

©2012, Dimensions; Dietitians in Business and Communications, A dietetic practice group of the
Academy of Nutrition and Dietetics. Used with permission

Eat Well.Feel Well,
Allison

Waking Up Fridays: Red-faced and proud

Allison Knott, MS, RD — Fri, 10 Aug 2012 14:16:38 +0000

I’ve made my struggles with running very clear.

When I run, I don’t look happy, or relaxed, or even like I’m enjoying it the least bit. My face turns a crazy shade of red with white splotches around my eyes my mouth and it stays that color for at least two hours after. Sounds pleasant right? Take my word for it, it isn’t.

Caught int he act: Fake running smiles.

But, what I’ve learned is that no matter what, this is just the way I run and it’s just the way my face is going to look. So, I’ve embraced it. And that’s why I end up with end of race photos looking like this:

I’m proud of my red face. Because I know that face is what is making me stronger, a better runner, and a better athlete.

We all make excuses to avoid the challenging parts of staying active. For some it’s time or motivation. For others it’s sweat or even the red face. Whatever it is, don’t let it stand in the way of you becoming stronger, healthier, and happier. Is it worth waking up 30 minutes earlier? Yes. Is it worth challenging yourself to compete in your first race? Yes. Is it worth dropping the excuses? Yes.

I have a triathlon on Sunday. The last one I’ll race this season. I’m thinking I just might buy that end of the race, red-faced photo and frame it.

Eat Well.Feel Well,
Allison