xmlns:fb='http://www.facebook.com/2008/fbml' working4wellness: April 2010

Wednesday, April 28, 2010

Baba Ghanoush- WHAT?! eggplant DIP!

Do you like artichoke dip?  
Well, I think you will like Baba Ghanoush--
aka...Eggplant Dip.
See- It even looks like artichoke dip.
(there is nothing wrong with artichokes, but often the dip is made high calorie--try substituting low fat or fat free yogurt in those type of dips)
I found this product at Newflower Market.

You could eat the WHOLE container for only about 400 calories...
(although I am not recommending you do that!)
the Newflower version states there are 12 servings in this 12 oz container--I beg to differ..... :)
If you can make it last 4 servings--Nutrition breakdown would be as follows:
4 servings=100 calories, 6 grams fat (poly and monounsaturated), 3 grams protein, 3 grams fiber, 300 mg sodium (slightly high)

I am always on the lookout for healthy dips to either make or buy ....as I have said in past posts....take sliced veggies such as: carrots, cucumbers, celery etc as the "cracker" for your dip.
Happy Healthy Snacking!

Monday, April 19, 2010


Hello all
Be sure you have signed up to follow my blog- and while there
check out this 
buy one get one free coupon for JAMBA JUICE!!


Thursday, April 15, 2010

can you say YUM?!

Blue Diamond UNsweetened Vanilla Almond Breeze

40 calories in 8 ounces--now if that doesn't sound YUMMY enough...
then how about 20% of your calcium, 25% of vit D, 50% of Vit E??

If you can't tolerate cow or soy milk like me, this is AWESOME.
Today, I had it with 3/4 cup chocolate cheerios and 3/4 cup fresh strawberries + 1/2 cup fresh black berries.
It was gorgeous, I should have taken a picture!!!!

They have a chocolate almond milk too...yet, even though I am a chocoholic--this vanilla is better!!
At our grocery store, they have it on the shelf in the gluten free section...
(and no one paid me to say this!)   :)

Monday, April 12, 2010

intuitive eating

When you begin to trust that the food you want 
will always be available and “legal” for you to eat,
it will lose it’s allure and you will not want to overeat it anymore.

from themotivatorlady.com

Sunday, April 11, 2010

Zucchini Squash--kids WILL eat it!

Hey, my favorite new store to the area (Lake Travis, Texas) is a Newflower market.  I shop their produce sale and cook accordingly.  This recipe is on my website, but VERY popular at my house--so thought I would re-post it here!--
Remember to involve your children in shopping and cooking...they will be much more likely to try new foods that way.  
be sure to read my "Traci's Tips"/ changes at the bottom of the recipe!     
When my son was younger- we called this "crabby patties"!
PREP TIME   10 Min 
      COOK TIME   20 Min 
      READY IN   30 Min
adapted from allrecipes.com
    * 2 cups grated zucchini
    * 2 eggs, beaten 
    * 1/4 cup chopped onion 
    * 1/2 cup all-purpose flour 
    * 1/2 cup grated Parmesan cheese 
    * 1/2 cup shredded mozzarella cheese
    * salt to taste
    * 2 tablespoons vegetable oil
   1. In a medium bowl, combine the zucchini, eggs, onion, flour, Parmesan cheese, mozzarella cheese, and salt. Stir well enough to distribute ingredients evenly.
   2. Heat a small amount of oil in a skillet over medium-high heat. Drop zucchini mixture by heaping tablespoonfuls, and cook for a few minutes on each side until golden.
I did this recipe with liquid egg whites, less cheese (stronger flavor- like feta),  no oil, no salt, added garlic
I sprayed pan with olive oil spray, sprayed top of other side of pattie while cooking…THEN…flipped the pattie and cooked more
We’ve added shrimp and other fun stuff to them…using less fat, I sometimes add cornstarch to thicken up the mixture a little

Wednesday, April 7, 2010

My favorite Breakfast

My favorite breakfast of all time- high in fiber, antioxidants, some protein and a little healthy fat!

1 hard boiled egg (within 30 minutes of my workout)
then, a little later....
1/4 cup (measured dry) thick cut oatmeal (yes- you CAN cook this in microwave)
1 cup frozen berries (or fresh if I have them)
1 tsp slivered almonds
1-2 tsp brown sugar
291 calories, 42 g carbs, 11 grams of fat, 11 grams of protein!

What is YOUR favorite fueling breakfast?

Tuesday, April 6, 2010

don't DIET, just DO IT

Hi friends-
my mantra has always been don't DIET--
let's take it a STEP further with the words Nike made famous
Two things come to mind today- life is meant to enjoy ...
1-if you love food (like I do) you cannot ALWAYS eliminate certain foods just because they aren't the best choice.  All foods can fit into a healthy lifestyle.
     In keeping to my honesty oath, today I had a WAFFLE for breakfast--not a small version either.  I follow a gluten free diet - so waffles are a luxury.  I came into Java Dive for great coffee and an egg white omelet.  Upon learning they had gluten free waffles, I had to try it.  Now, I did still have a few cooked egg whites.  The protein will help me stay full during my marketing visits today.  I have a workout planned at lunch with friends.
2-Working out at Lunch
...this brings me to the JUST DO IT portion.  Exercise should be as much a part of your life as brushing your teeth.  Be sure your calendar has your workouts scheduled in...just as you schedule your happy hours with friends, or spring pedicures.  If something causes you to miss that workout, you can't CANCEL it --you just RESCHEDULE it (you don't skip brushing your teeth, do you?)

ciao for now--
tune in next time for more random thoughts of a Dietitian....
Traci Miller, RD, LD

Monday, April 5, 2010

Light lunch on the go

Hi all
Mondays are easier to stay on track with healthy eating choices, don't ya think?
After spinning this morning, had a hard boiled egg--then later some oatmeal with 1 cup of berries.
(and a decent amount of black coffee!)
Here's a pic of PRE PLANNING--the EASIEST way to have the right choices, RIGHT in front of you.
(I have to be in the car all day today.)
I will probably eat again before dinner...no worries! :)

Sunday, April 4, 2010

Easter Sunday 2010

Who doesn't love Reese's Peanut butter eggs?  
I must say, I think they are one of the best inventions ever...they are even BETTER than regular Reese's because they have MORE Peanut Butter!

I am all about moderation, but - that is not my strong point when these (or any chocolate treats) are in the house.  Really, life is full of trade-offs.  The key to fitting these "sometimes foods" (as I name them for my 9 year old son) is knowing that later, when the chips are out to eat with the salsa and queso at our Tex Mex Easter dinner--I really should NOT eat those (since I have had my fair share of chocolate Easter candy at this point!)
Yesterday, I washed and cut some awesome "dipping" veggies--to use INSTEAD of chips.
Cucumbers and carrots sliced into "chips" ...along with Asparagus- barely steamed and thrown into ice water--YUMMY.  

Tune in for my next entry to see if I was successful--promise--I'll be honest.