Do you have a Plan B for Dinner?

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Similar to a patient long term investment strategy, where we aim to ignore the ups and downs of the stock market (not always easy to do), having a similar mindset with changing your eating and exercise habits also fares better with a long term strategy.  Have you ever slipped with either your meal plan or workout and allowed it to derail you for multiple meals or days?  If so, it's not uncommon.  Can you change your mindset and habits to help you stay on course?  Of course!

How to handle a slip and stay on track?  The next time you slip, the key is to 'get back on track at the next meal or snack.'  There is no failure with a slip.  We all slip from time to time because we are human.  Let the guilt (if you have it) roll off your back.  The key is to think about the situation and decide if you'd do anything different the next time (i.e. shop differently, order differently, etc.)

Another option is to have a plan B.  For example, let's say option A is to prepare dinner from scratch.  However, option A may not be realistic each night of the week particularly after a long or hectic day with work/kids/sports etc.  I know my household is on the run many nights of the week and keeping it simple and quick with dinner is crucial.

Let's create an option B for times when you want a quick meal within 15 minutes or less.  There are many options, but consider a veggie or turkey burger from your freezer with cut up raw veggies (peppers, cucumbers, tomatoes, carrots etc.) on whole grain bread (or as a lettuce wrap), or a salad with chicken breast that you can reheat from your freezer, or how about beans on a tortilla (fresh or frozen) with avocado or store bought guacamole (we had this the other night for a quick dinner), with salsa, lettuce, and tomato?  There are numerous options, but the key is to find 1-3 simple, and quick dinner options that you can easily put together in 5-15 minutes right from your fridge/freezer when rushed for time.  Brainstorm a few healthy, tasty, and satisfying options that'll work best for you! This will help you stay on track, avoid eating out more (and save on your budget to invest or take a vacation!), and help you accomplish your health and wellness goals!

Yours in great health!

Kevin Grodnitzky, MS, RDN, CDE, LDN Registered Dietitian Nutritionist

Do bananas cause weight gain? No chance. Here's why?

Ok, I know you've seen the pop up ads that say, 'bananas make you gain weight.'  Guess what, not true.  Bananas are a fantastic snack, moderate in calories (about 100 cal each), a good source of fiber, potassium, and moderate in naturally occurring sugars. 

I just had a new patient lose 7 and 1/2 lbs in the first two weeks of his weight loss program eating 2 bananas per day! 

Compared to a snickers which has 215 cal, a small bag of chips 150 cal, a banana (100 cal), has about 50-100% less calories respectively and is a much healthier option!

Other benefits of bananas?  Great to fuel your workouts (about 30-45 minutes pre workout), great between meal satisfying snack, or a satisfying post dinner light sweet treat (when you see the little brown dots, the bananas are sweeter)!

Other ways to eat bananas?  Try peeling, cutting into bite size pieces and freezing, and then add a little water and blend thick for a sweet non dairy desert!  For a change, swap your banana for jelly in a PBJ, or add to your salad (I know it sounds weird, but just tried it and was awesome!).  

If you are looking for a sweeter desert, try this chocolate dipped coconut frozen banana from eatingwell.com.  It's only 100 calories per serving.

Yours in great health!

Kevin Grodnitzky, MS, RDN, CDE, LDN Registered Dietitian Nutritionist

Fantastic Lentil Soup Recipe!

A delicious and simple to prepare lentil soup recipe from Dreena Burton!  The soup has a rich and aromatic flavor that satisfies!  It's an easy lunch or dinner option and works great for easy to heat up leftovers too!  Add some veggies on the side either roasted, steamed or as a salad to round out the meal!  Good source of protein and carbs to keep you satisfied and fiber to help with healthy gut function!  Click here to check out the recipe.