Happy Friday! (Or Thursday because I’m actually writing this on Thursday night :P).
Part 2 of my interview with Theresa Shank, founder of Philly Dietitian, includes snacking tips, the skinny on trans-fats, and restaurants!
This post is the most perf Friday post if you’re in the Philadelphia area and on the hunt for Friday/Saturday healthy dinner options and Sunday brunch ideas. OH and by the way…one of her picks is Audrey Claire (which I’m so in love with)!
Part 1 encouraged me to say goodbye to store-bought breads, make my own salad dressing, and become BFFs with vegetables (but pass on super weird veggie sticks).
If you haven’t read Part 1, here’s a little recap:
– Theresa Shank is a Registered Dietitian serving clients in the Philadelphia Area
– Founded a nutrition consulting business named Philly Dietitian
– Loves Oh She Glows’ 5 minute oatmeal power bowl recipe
– Healthy kitchen staples: Fresh fruit, in-season veggies or frozen out of season veggies, chia or hemp seeds, greek yogurt, hand rolled grains (ex: quinoa, black or wild rice and oats, sprouted bread, and lean protein
– Foods that people think are healthy, but actually aren’t: Portioned sized microwavable meals, store-bought bread (including whole wheat or whole grain), bottled salad dressing, artificial sweeteners, and veggie chips
Anyway, here’s the skinny on Part 2 with Theresa…
Tips to avoid overindulgence/snacking?
My clients will tell you that planning along with content is the key to smart snacking. Try packing single servings of RD approved snacks into tiny Ziplock bags or Tupperware. This allows you to avoid eating directly out of the package which can lead to mindless eating.
As for content, you’ll want to plan a snack that incorporates both protein and fiber. I recommend at least 3 grams of fiber and at least 8 grams of protein. These nutrients leave you feeling fuller longer, so hopefully you won’t find yourself reaching for a higher caloric snack to curb your mid-morning or afternoon hunger.
Snack combinations that I typically recommend include:
- 1/4 cups raw nuts and 1 Laughing Cow or Baby Bell cheese
- Nutrition bars with less than 5-8 grams of sugar and at least 8 grams of protein. My favorites are Think Thin Lean Protein and Fiber Pumpkin Spice or Chunky Chocolate Peanut bar and Kind’s Almond Walnut Macadamia with Peanuts + Protein bar.
- 1 nonfat plain greek yogurt with 6 walnuts
- 1 serving of fruit with 1 tbsp. of nut butter
- 1 cup of peppers, celery, carrots or cucumbers with 2 wedges of laughing cow cheese
Can you explain good fats vs bad fats?
First things first, fat is an important component of a healthy eating. Dietary fat increases the satiety power of your meals and assists in your body’s absorption of vital nutrients such as vitamins A, D, E and K.
Healthy fats include olive oil, coconut oil, sesame oil, nuts (love almonds and walnuts), seeds (chia and hemp seeds are my favorite), avocados and nut butters. To keep your intake of healthy fat in check, limit to 1 tbsp per meal, especially if you are trying to lose weight.
Unhealthy fats include saturated fats and trans fat. Saturated fats are from animal fat, meat and dairy full fat products. Trans fats are partially or fully hydrogenated oils found mostly in processed foods. Both of these fats cause LDL cholesterol levels to increase, which heightens risk for cardiovascular disease.
To stay svelte and lessen your risk of heart disease, limit saturated fat to less than 7% of your daily caloric intake. By the way, trans fat does not belong in any diet, so AVOID, AVOID, AVOID.
With so many amazing restaurants in Philadelphia, what are your go-to healthy breakfast/lunch/dinner
Breakfast: The Ultimate Tofu Scramble at Green Eggs Café is absolutely delicious and most importantly guilt free. I’ll usually substitute the vegan sausage or vegan chorizo with a side of fruit since I’m not a fan of processed “meats.”
Lunch: The “Control Freak Salad” at Marathon Grill is always satisfying because they allow the option of choosing from all of their salad toppings and mix ins to create a salad of your own, so coming from a dietitian, this choice rocks. Barbuzzo’s roasted and raw beet salad with goat cheese, orange, Tuscan kale and pistachio pesto is another favorite go to of mine.
Dinner: I’ve always been a fan of Audrey Claire, a quaint byob, serving only farm to table fare and most recently the vegan inspired restaurant, Charlie was a sinner.
What types of clients do you help, what services do you offer, and how can people get in touch with you?