How to Cook without Adding Fat

We’ve all seen the cooking shows. The first thing to hit every chef’s pan is a few big swirls of oil or a couple pats of butter. Adding fat to the pan serves a few functions including keeping foods from sticking, adding flavor and encouraging browning. 

But did you know that each tablespoon of oil contains about 120 Calories?  The good news – there’s other ways to achieve the functions of fat without actually using it!

Recommended Kitchen Equipment

A few things I highly recommend you add to your kitchen equipment if you don’t already have them are either a non-stick or a well-seasoned cast iron pan and silicone baking mats.  Both keep food from sticking without adding any fat. The pans actually also encourage browning as long as they are cleaned and stored properly. The silicone mats are an easy way to line baking sheets without greasing them.

Browning with Salt

If you’re having a hard time achieving the browning you desire in a dry pan, add sprinkle of salt to the pan, let the pan heat up and then add the food. The salt helps to pull out the moisture from the food item lending to additional browning. To make sure you’re not increasing the sodium content of the meal, make sure to decrease the amount of salt you use later in the recipe when it calls for it. If you really can’t live without the oil in the pan, pour a little bit onto a paper towel and spread a thin layer as opposed to just pouring and swirling.

Adding Flavor

Experiment with low-sodium broths, juice, wine or a mixture of water and a flavored vinegar. Some of my favorite combos are white wine with lemon juice or red wine with low-sodium beef broth. All will add a different layer of flavor to your dish. These liquids can be added for stove-top cooking or roasting in the oven. 

So there you have it my healthy chefs! You can successfully make dinner without going over your fat servings for the day. I can't wait to hear what you make and how it turns out! 

Flushing Out Extra Water Weight

You’ve been working hard… eating right for the most part, getting in regular exercise, so why is the scale always fluctuating? Weight loss can be a little more complicated than calories in and calories out sometimes, your fluid status is usually to blame in this case! It could be as simple as that restaurant meal you had yesterday (even though you may have picked something low in calories, it was still likely loaded with sodium!). Honestly, though, lots of things can cause a little extra water retention and therefore a stall in your weight loss – anything from the time of the month (ladies) to not moving enough during the day. And my pregnant mamas, don’t think I forgot about you…50% of pregnant women struggle with water retention, some retention of fluids is just part of the pregnancy process, but please notify your doctor if you’re gaining weight rapidly or if you notice significant swelling in your hands or feet. This could be a sign of a pregnancy complication and your doctor should dictate management.

While extra water weight is never really something you’re shooting for, there can be times that it’s particularly annoying. If you’re trying to look your best for something, avoid sodium as much as possible, drink your water and try to include the following foods in your diet:

Anise

This is your go-to if you’re attributing your water weight to the time of the month, ladies! Not only does it possibly have diuretic effects to help you shed the puffy water retention, but also potentially effective for easing menstrual discomfort. Pregnant mamas, anise found in foods is considered safe, but avoid larger medicinal amounts or concentrated forms.

Celery

Celery is thought to increase urine production, which can help to decrease fluid retention. Try it in a green smoothie! Mix 1 medium stalk of chopped celery with 1 small peeled banana, ½ cup cubed pineapple and 2 cups of baby spinach. If you’re feeling bold, swap out the spinach for 1 cup parsley for an extra diuretic boost! Pregnant mamas, don’t go crazy with the celery- large amounts of celery (especially in celery oil or celery seeds) may be associated with uterine contractions possibly leading to miscarriage or preterm labor.

Onion

Onions have been used for their diuretic properties (among many other health benefits) since ancient Egyptian times. Scientists have identified approximately 150 phytonutrients in onions, with quercetin being the most understood.  Chew on some parsley after eating onions to get rid of onion breath and increase the diuretic potency!

Parsley

In some recent studies, it has been seen that parsley decreases the reabsorption of sodium. Since water follows sodium, water is flushed from the cells leading to increased urine output and diuresis. Try to use it next time you’re making a pesto!

Eggplant

Eggplant is made up of about 90% water and is a good source of potassium. Both of these attributes help to battle sodium and flush out the body’s excess water.  Eggplant is thought to improve circulation and also boasts antioxidant properties.

Asparagus

Asparagus contains the amino acid asparagine, which acts as a natural diuretic. This is also the amino acid to be blamed if you notice a funny to odor to your urine after eating asparagus.

*** Try this recipe! ***

Roasted Eggplant with Anise Tomato Sauce

Ingredients:

2 large eggplants

2 tablespoons extra-virgin olive oil


1/2 medium onion, diced

4 garlic cloves, minced


1 (28-ounce) can whole or chopped tomatoes, with juices 


pinch dried red pepper flakes


1 tablespoon grated lemon peel (about 1/2 lemon)


1 star anise pod

1/4 cup chopped fresh flat-leaf Italian parsley

coarse salt &
freshly grated black pepper

Preheat the oven to 400 degrees. Halve the eggplant lengthwise and with the tip of a knife, score the flesh deeply in a diamond cross-hatch pattern by making two or three long cuts, cutting at a steep angle, and then rotating the eggplant to make another set of similar cuts. Brush the eggplant lightly with olive oil. Roast for 1 hour.

Meanwhile, in a large saucepan, heat the olive oil over medium heat. Add the onion and cook until soft and light golden brown, about 7 minutes. Add the garlic to the saucepan and cook another minute. Add the tomatoes and their juices and bring to a boil, stirring frequently. Add the red pepper flakes, lemon peel, eggplant and star anise and then lower the heat and simmer for about 20 minutes, taking some time to smash the tomato pieces so the sauce is more pulpy than chunky. Sauce can be left simmering at lowest temperature until eggplant is ready to be served. Stir in the chopped parsley. Check for flavor and season appropriately with salt and pepper. Remove the star anise pod.

The eggplant is ready when it has slightly collapsed and the bottoms turn a deep brown caramel color. Let cool considerably before handling, at least 20 min. Top with sauce and serve.

Confessions of a Pregnant Dietitian: 2nd Trimester

26 weeks through pregnancy! I can’t believe it. In just 3 short months we’ll get to meet this tiny little creature that’s been growing inside me, which is beyond exciting!! Things have undoubtedly improved in the 2^nd trimester. I can tolerate my normal prenatal vitamin again, veggies aren’t repulsive, and I’ve been able to exercise regularly because I have some energy back and best of all… I can brush my tongue without dry heaving. Life is good!! We've had a lot of fun these past months. A few weekend trips and an unforgettable gender reveal party where we found out we'll be having a boy!! 

Surprise!! The inside of the cake was BLUE! 

Despite all the improvements and the fun of feeling our baby move and grow, I do find myself yearning for normalcy. Not only that, there’s some things about pregnancy that are not how I expected them to be! So, once again, here are my confessions….

Confession #1 – Body Image:  My confidence is not soaring. I thought I’d love every part of growing a cute little belly. I honestly thought pregnancy would be an amazing break from maintaining an appropriate “dietitian body”…all it has done has shifted to wanting the perfect pregnancy body! The fact is, even though my weight gain has been completely on track, I am not “all belly.” Gotta love good ol’ genetics here. My lower back/sides have gained some surface area as well. This is the same spot that has always been the first place I gain weight and the last place I lose it, even before I was pregnant. I’m sure every woman out there is gaining weight differently and dealing with newfound areas of their body to obsess about during this fun time. Ah, the joys of pregnancy.  So, using my professional experience to trouble shoot, this is what I’ve done to help boost my confidence.

·      Exercise. I know I can’t target my lovely muffin top and since weight gain is a necessity right now, I can’t depend on “overall weight loss” to slim down those hips, so I’ve found great comfort in knowing I can make my arms look great and focus my efforts on getting some lift in my butt as opposed to obsessing about the parts of my body that I don’t like so much right now. Walking also completely lifts my mood and boosts my body image. Plus the benefits of exercise for my baby and me during pregnancy are endless!

·      Belly photos. Seeing the “right” spot gradually grow makes it all worth it. I love picturing our little guy getting bigger and healthier. If you’re not up for doing these bare belly, pick out an outfit you feel great in each week to snap the shot! No need to add insult to injury here ;)

·      Appropriate weight gain. It makes me feel so much better to know that every pound I’ve gained is important. Doctors typically give a blanket statement about what your total weight gain range should be (for example 25-35 lbs if you started your pregnancy at a normal weight). Make sure you ask them what the actual rate of weight gain should be as well (or feel free to email me, I’d be happy to help you figure it out, all I would need is your pre-pregnancy weight, height and how far along you are!). By knowing your goal rate, you can keep an eye on your progress week-by-week instead of heading to an appointment after 4 weeks of not seeing your doctor only to be told that you don’t have much more room to gain (which is a tough spot to be in because weight gain is expected to be more rapid in the third trimester!) Having a nutrition plan for pregnancy is very helpful if you’re struggling with appropriate weight gain. Ask your doctor for a referral to a dietitian or check out our nutrition services during pregnancy.

Confession #2- Cravings:  I thought I was so lucky during the first trimester because sweets sounded terrible to me. Well, I have a newfound sweet tooth. For some reason, only after dinner, I have this incredible urge to have something sweet. Before I was better prepared with some options in the house, I would beg my poor husband to go out and get me ice cream or something of the sort. So, I’ve done my due diligence to find a treat that I can somewhat justify as a nutritionally sound and worthy indulgence. My go to has been the Yoplait Frozen Greek Yogurt Bars.  My favorite flavor is the honey caramel (90 Calories, 1.5 g fat, 13 g sugar and 4 g protein per bar --- added bonus of 15% daily value of calcium and has probiotics!) There are plenty of other products out there that could fit the bill, just spend some time looking at labels and trying new stuff! You never know what will actually end up fulfilling the craving! And yes, sometimes it is absolutely okay to just indulge in the fatty, sugary stuff! Just don’t make it a staple.

Confession #3- Normalcy: Alcohol, caffeine and few high risk foods are a small price to pay for the bundle of joy we’re expecting to welcome in January. However, food and beverage industry, I am VERY disappointed in you!! I honestly thought I’d be fine sipping water while my girlfriends indulged in wine. I was there to spend time with them, right? The wine shouldn’t matter at all. Well, I’ve come to find that it’s not the alcohol part of the wine that I miss. I miss the taste and the general idea of it.  There are a few non-alcoholic wines and beers out there, but the non-carbonated, serve at room-temperature alcohol free wines are nearly impossible to find. And forget about having a glass at a restaurant… they are much more likely to cater to people with food allergies these days than a pregnant woman.  But, rest assured, it is now my life’s mission to change this. I’ll keep you posted on how it goes. Oh! I should give an honorable mention to Starbucks. If it wasn’t for your decaf lattes, I don’t think anything would make me feel normal right now!! I owe my sanity to you!! (And yes, I know some of you will want to point out that there is, in fact, some caffeine in decaf espresso- studies showed 3-16 mg per shot of decaf espresso and I’m totally fine with that!).

I can’t believe we’re nearing the final stretch! To all you websites and women out there that emphasize enjoying the 2^nd trimester because it all gets worse again in the third, thank you for scaring the pants off of me. I can only imagine what’s to come. 

Taming Bridezilla

Illustration by Amy Gotobed

Alright ladies, we know emotions are running high during this special time. Whether it’s stress or overwhelming tears of joy, wedding planning is enough to make any girl feel like she’s jumped aboard the crazy train.

You’re going through all this effort to achieve perfection. The perfect dress, the perfect makeup, the perfect hairstyle --- don’t ruin it with a total meltdown. Of course, there will be times that your emotions will get the best of you, but no need to increase the odds of that. Poor eating habits can push this already tenuous situation over the edge.

Use these tips for any day you have a wedding related event … especially the big day itself!!

Avoid sugar.

I know, I know… sugar makes you happy. Unfortunately, the feeling is short-lived. The aftermath of digesting it can lead to your emotional unraveling. When you dump lots of sugar into your body, your hormones can sometimes overcompensate while they try to clear the sugar out of your blood. This can lead you to feel tired, short-tempered and ready to cry on a whim. Obviously, this will create anything but an ultra-composed and gracious bride.

Don’t go too long without eating.

Anyone that knows me up close and personal knows that I’m packing some sort of snack bar in my purse (Oh…don’t forget the one in the glove box. Right… and the one in my desk drawer.).  I’ve literally had to remove myself from situations because I need to eat and am about to lose it. The funny thing is, I know I’m not the only one who loses control when going too long without eating, but very few people recognize what is actually going on.  When you go too long without eating, you’re setting yourself up to be an emotional basket case. Your body can only function with gas in its tank, and part of that functioning includes keeping your cool. So, what is too long without eating? Try to eat something every 3-4 hours during the day, and definitely don’t push it past 5.  And what kind of snack bar, you might ask? Find one with less than 13 grams of sugar and at least 3 grams of fiber.

Speaking of fiber…

Hopefully you’ve introduced it into your regular eating plan as you’re attempting to look your best on the big day. If your body is already accustomed to it, it will be your best friend during stressful times since it will help you to maintain your composure (don’t tell your Maid of Honor, she thinks this is her job, but really, fiber will do better than she ever could!) The magic of fiber is that it will cause your meals and snacks to breakdown more slowly creating an effect similar to a “slow-release capsule.” As you can probably see, this is the opposite effect of what sugar does to you.  Your goal should be for a slow and steady digestion all day, which will constantly feed your happy hormones and fend off the crazy makers. With that being said, if you’re reading this and your wedding is coming up this week, it’s too late to ramp up the fiber. You need to introduce it gradually into your diet and work your way up to a goal daily intake; otherwise, you will be a gassy bloated balloon cursing my name as you walk down the aisle. This, clearly, is not my goal!

The perfect combination.

At every meal, aim for including a lean protein, a healthy fat, and a fiber-containing carbohydrate. The fat will work in a similar way as the fiber we discussed above and the carbohydrates and protein will give you the energy you need to enjoy every second of this amazing time.

Examples of this trifecta would be:

Breakfast- Oatmeal, walnuts and a low fat yogurt

Lunch- Whole grain bread, turkey and avocado with a side of baby carrots

Dinner- Salmon, green veggie and half a sweet potato (eat the skin!)

Snack- piece of fruit, a handful of almonds and part-skim string cheese or celery sticks and whole grain crackers with peanut butter

The fact of the matter is, that during this process, vendors will not always do their job right and friends/family may not meet your expectations on how they act during your very special time. It’s a sad truth that will no doubt leave you feeling a little bummed about an experience you thought was supposed to be nothing but magical. However, you’ll quickly forget all of those tiny details, because it will end up being magical despite it all… that is, if you don’t have the haunting memory of throwing a temper tantrum that could rival a 2-year-old pageant contestant. Keep it together, girl!