Tasty Snack Ideas

I’m hoping you enjoyed last week’s healthy snack recipe: BBQ Roasted Chickpeas. This week, I wanted to continue with the same theme and provide some additional healthy snack options for you to try.

My biggest tip for choosing healthy snacks is to think of snacks as mini meals and focus on choosing foods rich in nutrition.

The table below lists a table of different snack options. The snacks are broken down into three categories: fruit, veggies, and grains, depending on which food group you are wanting to emphasize.

Healthy Snack Ideas

Fruits

Veggies

Grains

String cheese and 1 small fruit

Tomatoes, bell peppers, and snap peas with hummus

Slice of whole grain toast with spread avocado

Apple and peanut butter

“Ants on a log”- celery with peanut butter and raisins

Mini quesadilla: 6 inch whole corn tortilla, low fat cheese, and salsa

Cottage cheese and fresh berries

Carrots, broccoli, and cauliflower with Ranch dressing

½ Turkey sandwich on whole wheat bread with spinach and tomato

Low fat yogurt with fruit and low fat granola

Whole wheat tortilla melt with low fat cheese and veggies

1 ounce of low fat cheese with whole grain crackers

Fruit smoothie made with frozen berries, low fat milk, and ice

1 Cup of low sodium vegetable or tomato soup with whole grain crackers

Homemade trail mix with nuts, dried fruit, whole grain pretzels, and low sugar dry cereal

½ Banana with peanut butter

Microwave a small baked potato and top with low fat cheese and salsa

1/2 Peanut butter or nut butter sandwich

 

Fresh fruit kebabs

Mini “pizza”: ½ Whole wheat English muffin topped  marinara sauce, low fat cheese, and veggies

1 Cup of low fat popcorn sprinkled with grated Parmesan cheese

½ Whole wheat bagel with low fat cream cheese and strawberry slices

Mini whole wheat pita bread spread with hummus and topped with your choice of vegetables

Pita chips and hummus

If you’re like me and have a sweet tooth every once and a while, below are a couple of healthier “sweet treats” you can try.

  • Rocky road: Break up a graham cracker and add to low fat chocolate pudding, top with a few mini marshmallows
  • Fill a waffle cone with cut up fruit and low fat vanilla yogurt

I hope I’ve given you a few new healthy snacks to try over the upcoming weekend. Let me know which healthy snacks you enjoy the most by commenting and liking below.

Royally yours,

The Diet Duchess

Healthy Snack Recipe: BBQ Roasted Chickpeas

What comes to mind when you think of the word snack? Is it a bag of flaming hot Cheetos? Or a pack of Oreos? Or fresh veggies with hummus dip? Snacks are not by themselves a bad or unhealthy thing to indulge in, but like with your daily meals, the types of food you’re choosing to eat matter.

Snacks have for years had a notoriously bad reputation because they are more commonly associated with unhealthy foods. This week I’d like to share an easy, healthy snack that you can prepare and enjoy guilt free.

Chickpeas are featured in this week’s recipe. They are a good plant based source of protein and are also rich in fiber, vitamins, and minerals. In addition, chickpeas have been found in some emerging research to play a beneficial role in weight management and glucose and insulin regulation. As you can see, there are many health related reasons to give this week’s recipe a try.

BBQ Roasted Chickpeas

BBQ Roasted ChickpeasIngredients

  • 1 can chickpeas
  • 1 tsp onion powder
  • 1 tsp smoked paprika
  • 1/2 tsp cayenne pepper
  • 1/2 tsp salt

Directions

  1. Drain and rinse the chickpeas and lay out on a baking tray. I used parchment paper to save time on cleaning up.
  2. Mix in the smoked paprika, onion powder, cayenne pepper and salt directly on the tray.

3. Put in the oven at 400°F for about 30-35 mins (I roasted mine for 30 minutes).

4. Remove from the oven when they are golden.

5. If you want them crispy they will need closer to 35 mins, but keep a close eye on them because they can go from very crispy to burnt in a matter of minutes.

This recipe is so simple taking only 1-2 minutes to prepare and 30-35 minutes to bake. Let me know how you like the BBQ roasted chickpeas by commenting and liking below. I hope this week’s post gives you a new healthy snack that you love.

Royally yours,

The Diet Duchess

Valentine’s Day Recipe Zucchini Chocolate Chip Muffins

Valentine’s Day is just a few days away and is a great time to surprise the ones you love (or even just yourself) with a special treat. If you’re looking for a healthier alternative than your typical cookies, cupcakes, or candy……this week’s post has just what you’re looking for.

This tasty recipe from Skinnytaste has a few healthy components. First off, you’re actually including a veggie in your muffin, but don’t worry with these muffins it won’t even taste like you’re eating vegetables. The zucchini has a very neutral flavor and blends in very nicely with the rest of the muffin. My toddler helped me eat these zucchini chocolate chip muffins, and she couldn’t stop asking me for more bites. Needless to say these zucchini muffins are even kid friendly 😉

Another perk of this recipe is that it is partly whole grain because it uses white whole wheat flour. It is also lower in fat than your typical muffin recipe using applesauce in substitution for some of the butter. This helps cut down on fat and makes the muffins more moist. The final perk of this recipe is that is has a lot less sugar than most store bought muffins. Check out the recipe below.

Zucchini Chocolate Chip Muffins

Prep time: 20 minutes

Bake time: 16 to 18 minutes

Ingredients:

  • cooking spray
  • 1 cup all purpose flour
  • 1 cup white whole wheat flour
  • 1/2 cup brown sugar (not packed)
  • 1-1/8 tsp baking soda
  • 1 tsp vanilla
  • 1/2 tsp salt
  • 1/2 cup chocolate chips
  • 1 large egg, beaten
  • 2 tbsp melted butter
  • 1 cup apple sauce
  • 1-1/2 cups shredded zucchini (not packed)

Directions

  1. Preheat oven to 375 degrees Fahrenheit. Line a muffin tin with 12 muffin liners and spray with oil.Muffin Liners
  2. Combine flour, sugar, baking soda, and salt in a large bowl. Mix well.
  3. Add chocolate chips and gently mix to combine.Dry Ingredients
  4. In a medium bowl, mix egg, vanilla, melted butter, apple sauce and zucchini. Wet Ingredients
  5. Add to the flour mixture and stir until just blended.Mixed Ingredients
  6. Spoon the batter into lined muffin tins about 3/4 filled.Zucchini Chocolate Chip Muffins Oven Ready
  7. Bake until a toothpick inserted in the center comes out clean, about 16 to 18 minutes. Let cool before eating.Valentine's Day - Edited

Comment and like below, and be sure to let me know how you enjoy this recipe. Skinnytaste recipes are some of my favorite because they taste great but have a healthier spin to them. Until next week.

Royally yours,

The Diet Duchess

Meal Prep Mastery: 5 Easy Steps to Plan Healthier Meals

Imagine, it’s the middle of the work week and you are completely spent after a long and tiring day at work. All you want to do is relax at home but you still have a laundry list of things to do including picking up your kids and figuring out what to do for dinner. You want to have something healthy, but you can’t bring yourself to cook a homemade meal after the day you’ve had. So, because of the convenience and your physical exhaustion, you decide to hit up the drive through of a fast food restaurant……..does any of this sound familiar? We’ve all been there at some point. Let’s be real, it’s hard to work a full day and then still have the energy to come home and put together a healthy dinner. So more often than not, convenience wins out.

One of the best ways to eat healthy and save money and time throughout the week is with meal prepping. Meal planning and prep involves preparing food up to 3-4 days in advance. The beauty of this strategy is that when you come home exhausted from work, you already have a healthy dinner that’s either fully or almost completely prepared. On average it is almost 5 times more expensive to order delivery from a restaurant than it is to cook at home.

Another benefit of cooking at home is you can control how much salt, sugar, and fat is being added to your food, which is something we have little control over when eating out. This is especially helpful for pre-existing medical conditions like high blood pressure, high cholesterol, and diabetes.  

To help get you started, here are five easy tips to help you become a master of meal prep.

1. Choose recipes or meals that you want to have throughout the week

You can further save money and stay within your budget by trying to plan meals or recipes around ingredients you already have at home. Start with simple dishes that are easy to cook to further simplify the process. For recipe ideas you can check out some of the recipes on The Diet Duchess Pinterest page.

   2. Create a grocery list

Make a list of the grocery items you need for your chosen dishes and recipes. Having focus and a grocery list can help you choose healthier options when going to the grocery store, will limit impulse buys, and can help keep you in budget financially.

3. Pick a day to prepare meals

Ideally you want to choose a day that you don’t have to work and can dedicate some time in the kitchen preparing and cooking your food for the week.

4. Multi-task with meal prep

Cooking multiple dishes at a time on your meal prep day can help reduce the overall amount of time you need to spend cooking. For example- something can be cooking in the crock pot, while another dish bakes in the oven, and you assemble and pack salads or cold lunches for the week. The more prep you accomplish on your meal prep day, the less work you will need to do throughout the week.

5. Wash, cut, and prepare fruits and vegetables

Have fresh or frozen fruits and vegetables ready to enjoy as a snack or add to one of your meals for a boost of vitamins, minerals, and fiber. To save further time, you can even buy produce that is already washed, cut, and ready to cook or eat. Line containers with paper towels to absorb moisture and help prevent fresh fruits and veggies from spoiling sooner.

Another option that you have at your disposal is to use one of The Diet Duchess 7 day meal plans that are officially being launched today. They can be found in the Products section of the website. Meal plans are $29.99 and can simplify your meal prep even further by already having healthy meals and recipes selected for you. The meal plans have different calorie levels so that you can choose the calorie level best fit for you for either weight loss or healthy weight maintenance. The meal plans are also suitable for people with diabetes. 

To determine what calorie level is best for you, visit the following calorie calculator from the American Council of Exercise. It will take into account your age, gender, height, weight, and physical activity level. The calculator will estimate how many calories you need daily to maintain your weight. If your goal is to lose weight, you can either:

  • Option 1: subtract 500 calories from this daily amount (this will allow you to achieve 1 pound of weight loss per week)

or

  •  Option 2: subtract 1000 calories from this daily amount (this will allow you to achieve 2 pounds of weight loss per week)

Healthy, natural weight loss is right around 1-2 pounds a week so I would not suggest subtracting more calories than suggested above. Eating too little calories can also be an inhibitor to weight loss.

I hope you enjoy The Diet Duchess 7 day meal plans and that they get you one step closer to Royally Rocking Your Diet. If you have any questions about them or have questions about what calorie level to choose, feel free to shoot me an email in the Contact section of the website.

Royally Yours,

The Diet Duchess

Homemade Healthy Granola

It’s been a few weeks since I shared a recipe and thought it was time to give you guys a new healthy and tasty recipe to try. Granola is a great option for breakfast or a healthy snack. The only problem is most granola you buy at the grocery store has A LOT of ADDED SUGAR!! That kind of defeats the point of a healthy breakfast. So, with this homemade recipe you can cut down on the total sugar while still enjoying whole grains and healthy fats.

In this recipe you can customize your own homemade granola by picking your favorite nuts, grains, and dried fruit. The prep time should only take around 5-7 minutes, plus 30 minutes of baking, so it’s a pretty simple and easy recipe to execute.

Build Your Own Healthy Granola:

Dry Ingredients:

  • 4 cups old fashioned rolled oats
  • 1 tablespoon of your favorite spice
    • Ex- cinnamon, pumpkin spice, or cloves
  • 1 cup raw nuts/seeds
    • Ex-chopped walnuts, pecans, almonds, sunflower seeds, or pumpkin seeds
  • 1 cup of coconut or more oats, quinoa, or nuts
  • 1/2 cup chopped dried fruit
    • Ex- cranberries, raisins, apricots, apple, or pineapple (*Dried fruit usually tends to have a lot of added sugar. To cut down on sugar look for a reduced sugar option of your dried fruit, or look for dried fruit with no added sugar.*)
  • 1 pinch of salt

Wet Ingredients:

  • ¼ cup of oil
    • Ex-olive oil or canola oil
  • 1 ½ teaspoons of vanilla extract
  • ¼ cup of honey or 100% pure maple syrup

Directions:

  • Preheat oven to 350 degrees Fahrenheit
  • Mix wet ingredients with dry ingredients
  • Spread ingredients onto a baking dish/baking sheet that is lined with parchment paper
  • Bake for 30 minutes until golden brown
Granola dry ingredients - Edited
Dry granola ingredients
Pan of granola - Edited
Granola ready for the oven
Granola up close
Finished granola

If you have diabetes, you can always use less honey or dried fruit for better blood sugar control and be sure to include some protein with your breakfast (for example eggs, peanut butter, or cottage cheese). Also, keep in mind that with granola you don’t need as large of a portion as your typical cereal. A single serving of granola is only ¼ Cup. This serving should be appropriate for a snack. For breakfast, ½ Cup, should be reasonable for most people, but this of course will depend on your individual daily calorie needs.

If you would like to recreate the granola I made that’s pictured in the post, you can find my chosen ingredients below (the combination came out delicious):

  • 4 C old fashioned oats
  • 1 Tbsp of cinnamon
  • 1 C raw chopped almonds
  • ½ C quinoa + ½ C unsweetened coconut flakes ( I added the coconut halfway through the baking process so that it wouldn’t brown too much)
  • ½ C reduced sugar dried cranberries and dried apricots with no added sugar
  • 1 pinch of salt
  • ¼ C of canola oil
  • 1 ½ tsp of vanilla extract
  • ¼ C honey

You can try enjoying your granola solo, with milk, over plain unsweetened yogurt, or cottage cheese. I hope you find this week’s recipe as tasty as I did. Be sure to store your granola in an air tight container (I like to use a Mason jar) and it should last 1-2 weeks.

Like and comment below, letting me know how your granola came out. Also be sure to stay tuned for next week’s post that will feature the official launch of The Diet Duchess 7 day meal plans that will be available for sale in the Products section of the website.

Royally Yours,

The Diet Duchess

A Healthy Spin on the Infamous Egg McMuffin

Have you ever felt guilty after leaving the Mc Donald’s drive through? If so, then you’re not alone. We all have probably been there at some point. Mc Donald’s is quick, convenient, and practically everywhere.

A familiar quick and ready to grab breakfast choice for many Americans is the ever popular Egg McMuffin at McDonald’s. A warm toasted English muffin with a fresh egg, lean Canadian bacon, American cheese, and melted butter…….do I have your mouth watering yet? This classic and tasty breakfast option is simple to make and easy to enjoy.

McDonald’s has a reputation of being notoriously unhealthy, so this week, I’d like to give you some ideas for a healthier spin on the classic Egg McMuffin and how you can make this refreshing breakfast sandwich from home…and best of all, guilt free.

Tip #1 Switch to whole grain

A simple and easy modification that you can make is switching out the white English muffin to a whole wheat one. The whole grain version will offer you more fiber and can help you to stay full longer in between meals. The USDA My Plate model recommends that we make half of our grains whole grains as a part of a healthy diet and to help lower the risk of chronic disease.

Egg Mc Muffin close up - Edited

Tip #2 Add in your favorite veggies

Veggies are an important part of a balanced diet and a healthy lifestyle. Adding a serving of veggies to most of your meals is a good way to boost your intake of vitamins and minerals, and keep your calories low. You can simply add spinach to your breakfast sandwich or sauté some of your favorite vegetables. I chose to saute mushrooms and bell peppers, but the sky’s the limit.

Open faced Egg Mc Muffin - Edited (1)

Tip #3 Switch out the American cheese

Processed cheese such as American cheese has twice the amount of sodium as natural cheese, and generally contains additional additives and preservatives. Processed cheese also is usually only made up of around 50 percent real cheese. For a healthier choice than American singles, go with a regular cheese (for example regular low fat cheddar) for a more natural option.

Ok, it’s official, now that you have my 3 tips to making a healthier egg McMuffin, you are ready to start enjoying “Mc Donald’s” right from your house. Give it a try and let me know how it goes by commenting on the post below.

Royally yours,

The Diet Duchess

Bake like a boss this holiday season

One of my favorite childhood memories at Christmas is making homemade sugar and gingerbread cookies with my mom and sister each year. The house would be filled with this heavenly aroma of sugary sweetness, and my sister and I would get to apply our inner art skills with joy and grace to every cookie we decorated. Not only do you get to create memories that can last a lifetime when doing your holiday baking, you also get to enjoy the deliciousness that each cookie has to offer. The only downside, there’s a reason why Santa’s waistband is so grandiose. You can’t eat copious amounts of cookies without adding a little extra junk to your trunk.

That’s why this weeks post will give you some ideas on how to bake like a boss this holiday season by cutting the calories in your cookies and other baked goods without compromising their taste.

Christmas baking

Tip 1: Better your brownies

Brownies

Try substituting tofu for half of the fat in your brownie recipe. Now I know many people recoil at the word tofu, but tofu has a neutral taste that is overpowered by the delicious chocolate flavor. In fact, a study done at Idaho State University found that 8 in 10 people liked fudge made with tofu in place of butter. Try substituting pureed silken or soft tofu for half of the fat your brownie recipe calls for. This will cut calories and boost the protein and calcium in your brownies.

You can also reduce the amount of sugar in your brownies by ¼ cup by substituting ⅔ cup of  finely grated fresh beet as recommended by pastry chef Marisa Churchill. The beets will add moisture, natural sweetness, and gives you the opportunity to sneak a little veggie into your brownies.

Tip #2: Keep your cookie portions in check

Cookies

Cookies in sleigh

Cookies up close - EditedUse a smaller portion for your cookies. It may be shocking, but most chocolate chip cookies are 7 times larger than what the USDA recommends for a healthy portion. Making your cookies smaller can help keep your portions in check by reminding you of the appropriate cookie size (use 1 tablespoon to measure out your dough).

Cookie dough

You can also try using 1 cup of mini chocolate chips in exchange for 2 cups of regular chocolate chips. This will cut back  1120 calories and 64 grams of fat but still offer chocolate chips in every bite.

Tip #3 General baking substitutions

White Whole Wheat Flour

A few additional substitutions you can try include substituting all purpose flour for white whole wheat flour. You can substitute the entire flour measurement or even just try half, if you’d like to ease yourself in. White whole wheat flour is lighter than regular whole wheat flour and has a taste that is comparable to all purpose flour. It is a healthier choice because it is a whole grain and will give more fiber to your baked goods.

Applesauce

applesauce - Edited

Using applesauce as a substitution for fat is another great option. Cut the butter in your baking recipe by half and substitute the remainder with  unsweetened applesauce. This will cut the total amount of calories and saturated fat in your recipe, but still keep your baked good tasting delicious.

butter and applesauce

Reduce Sugar

The final general substitution you can make is reducing the sugar in the recipe by 25%. You can generally cut down the sugar by this amount without compromising or changing the taste of your dish. For example if the recipe calls for 1 cup of sugar, you can try cutting it down to ¾ C instead.  

I hope these baking tips and substitutions have given you some new inspiration and healthier (but still tasty) alternatives to your holiday baking this year. Comment and like below and don’t forget to share what substitutions you try and which ones work best for you.

Royally yours,

The Diet Duchess

All Hail Kale: 4 Ways This Popular Super Food Can Benefit Your Health

Kale has been a popular topic over the past few years, and for good reason. This leafy green vegetable is jam packed with nutrients and has a handful of health benefits.

Unfortunately kale is not always an instant palate pleaser to everyone. You may have tried it before and felt like Loretta Devine on the Carmichael Show who described kale in the following words, “it’s nasty, that tastes like Christmas tree”. Not to worry. In addition to reviewing some of the great health benefits of kale in this week’s post, I’ll also provide some suggestions on different ways you can include kale in your diet in a tasty way.

First let’s run through some of the health benefits of kale so that you will have some motivation to try it (or for some of you, try it again).

  1. Improved Eyesight

Kale contains the following nutrients lutein and zeaxanthin which can protect your eyes from sunlight damage and can lower the risk of macular degeneration and cataracts. Kale is also rich in vitamins A, K, C, and the mineral manganese.

  1. Weight Management

One cup of raw kale contains just 8 calories. This nutrient rich low calorie vegetable can be helpful with weight management and glycemic control. Kale is also a good source of fiber which can aid your body in digestion and give you more satiety with your meals.

Protection Against Disease

  1. Antioxidants

Kale is also rich in antioxidants. Antioxidants work to protect our bodies by fighting free radicals that are known to damage cells and cause diseases such as cancer. Carotenoids, vitamin A, and vitamin C are the main antioxidants found in kale that are fighting to protect your body.

  1. Anti-inflammatory

In addition to functioning as antioxidants, some of these valuable vitamins and nutrients found in kale also offer an anti-inflammatory effect (vitamin C and polyphenols), defending the body against inflammation. Anti-inflammatory foods may be beneficial in the management of diseases such as rheumatoid arthritis.

Tasty Ways to Enjoy Kale

There are many different ways you can enjoy this nutritious vegetable. Here are some examples to help get you started.

Saute kale in a little olive oil with garlic, salt, and pepper to taste

  • Mixed in a salad

Eating raw kale will not be appealing to everyone. I therefore suggest using baby kale or lacinato kale due to the softer leaves and milder taste. Additionally, you can try mixing the kale with other greens and lettuce that you are more accustomed to such as spinach or butter lettuce (Do Not eat romaine lettuce right now because of the recall for E.coli) . Due to the bitter flavor of kale, you may also find it helpful to add something sweet to your salad to balance the flavor such as carrots, fresh strawberries, or dried fruit.  

IMG_0084 (1)
Strawberry kale salad

 

  • Cooked in a soup or casserole

Often times non starchy vegetables are limited or completely missing in many soup and casserole dishes. This is a great way to add this healthful green to your favorite dish.

Kale Quiche
Kale and onion quiche
  • Blended in a smoothie

Try adding a few leaves of kale into your favorite fruit smoothie. The natural sweetness of the fruit will help even your kids forget that there is a vegetable in their drink.

Kale Smoothie
Fruit smoothie with kale
  • Baked as kale chips

Toss 1 bunch of chopped kale leaves with 1 tablespoon of olive oil and salt to taste, bake at 350 degrees Fahrenheit for 10-15 minutes until the edges of the kale leaves are browned.

Kale chips
Kale chips

There are so many different ways to try and enjoy kale. I hope this week’s post has given you a deeper look into the nutritional value of kale, but more importantly has given you some practical ways to experience the benefits to your health first hand.

Royally yours,

The Diet Duchess

Healthy holiday hacks: 5 tips to eat healthy this holiday season

The holidays are a joyous time of year filled with family gatherings, annual traditions, and let’s not forget the fabulous food!! I myself get excited every time the holidays roll around each year. 

Another less fortunate trend of the holiday season is found in expanding waistlines. The Calorie Control Council estimates the average holiday meal has 3,000 calories, and this is without even including the additional calories consumed in appetizers and drinks. On average Americans experience 1 to 2 pounds of uninvited weight gain during the holidays. That amount may seem pretty insignificant but when you have an extra pound or two creeping on each year and compounding year after year, before you know it you’re ten pounds heavier and can no longer fit into your favorite pair of jeans.

Not to worry, this week’s post will give you a few simple tips to keep you on track with your healthy eating during the holidays and still allow you to enjoy a little pie.

Holiday tip # 1 Don’t skip breakfast

I myself have been guilty of skipping breakfast on Thanksgiving in the past. I used to think that since I knew I would be eating a large feast later in the day I should skip my food intake in the morning. What can actually happen when we skip or miss meals though, is we end up overeating later on. Research even shows that people who eat breakfast actually eat fewer calories throughout the day. Therefore an easy way to reduce the amount of calories you eat at Thanksgiving is by making sure you include breakfast. It truly is important and can set the tone for your whole day. Eating breakfast has also been found to be a common denominator of people who have been able to successfully maintain their weight loss.

Holiday tip # 2 Downsize the carbs

Holiday feasts are usually full of carbs galore with everything from mashed potatoes, dressing, stuffing, sweet potato casserole, bread rolls, and macaroni and cheese to name a few. No wonder it’s easy to overdo it in the carbs department. Carbohydrates are not bad, it’s just when we eat them in excess that things become problematic. Aim to limit your portion of carbs and starches to just 1/4 of your plate. This will help you to get a more balanced meal and allow more room on your plate for non starchy vegetables. Try adding some of these tasty veggie dishes to your holiday spread:

Thanksgiving Salad

Holiday tip # 3 Include activity in your family celebration

To help balance out some of the extra calories you’re bound to consume during the holiday season, make an effort to do something active the day of your family get together. You can try going for a morning hike, playing an afternoon game of football, or even have a dance battle on Nintendo Wii. The most important thing is to find a physical activity that you and your family can enjoy together.

Holiday tip # 4 Take leftovers to go

Remember that there are always ample leftovers at Thanksgiving. Keep in mind that you don’t have to have heaping portions, or even a bite of every dish the day of. Stick to modest portion sizes knowing that you can have more at a later meal or even later on in the week.

Holiday tip # 5 Be mindful of your portions

Portions have drastically increased over the years which has contributed to the obesity epidemic in the United States. Cut back on your portions to lower your overall calorie intake. Even a small sliver of pie can satisfy your craving for holiday sweets. Eat slowly and savor your bites so that you can enjoy the fall flavors of your meal. Choosing a smaller plate can also help you keep your portions in check.

Hopefully these 5 tips for healthy eating during the holidays help you to finish your holiday guilt free and thankful for finding the right balance in the most indulgent meal of the year.

Royally yours,

The Diet Duchess

Welcome Blog Post

 

I remember how it was for me before I got my nutrition degree, there were so many different sources of diet information, it was difficult to decipher what was valid and who to trust. There are constantly new fad diets and different weight loss products hitting the market promising miraculous weight loss and health benefits, but it can be extremely difficult knowing what’s true and where to invest your money.

When I was still doing my general education courses in college, I tried the maple syrup diet master cleanse where you literally have no food to eat and only drink this concoction of maple syrup, lemon juice, cayenne pepper, and water. Isn’t it amazing the crazy things we will do in the name of weight loss? Suffice it to say, I wasn’t able to do this for a very long period of time despite my best efforts and it definitely didn’t help me to eat any healthier. If anything I think it was harmful to my relationship with food (along with other dieting approaches) with the yo-yoing back and forth between restriction and indulgence.  

As you can see from my personal story, I have been just where you are, desperate to try any diet or miracle supplement that will help you to lose weight. Don’t beat yourself up. Some of the promises and results of  the many different fad diets and weight loss products can be enticing. The US weight loss market is a 66 billion dollar industry, and I personally have invested money into different products over the years, but with no long term success or practical understanding of how to eat healthy.

Various research articles have shown that one of the common trends of fad dieting is the weight regain afterwards. Fad diets are usually too good to be true. Think of it this way, if the new diet you’re planning on trying is offering a quick fix or is cutting out major food groups, it’s not likely going to be something that you can maintain long term. Your success therefore, will be short lived.

If you are ready to let go of temporary solutions to your lifelong goal of healthy eating and weight management, then follow my blog, The Diet Duchess, each week for a new nutrition topic to help you better understand how to gradually modify your eating behaviors and build your way towards a healthier lifestyle. I am excited to share my passion and professional expertise with you to help you achieve your diet and weight loss goals. Stay tuned as we begin our journey together to “royally rock your diet”.

Estrella, MS, Registered Dietitian

“The Diet Duchess”  

Continue reading “Welcome Blog Post”