What I ate yesterday

Many people ask me to post meal plans but since I’m not a nutritionist, I figured I would post what I eat (on a good day) to see what I do. I am not an expert at all, I do what works best for me. I normally bring my lunch to work but since I will be out of the office tomorrow I decided to skip the grocery store and eat out. BTW, eating out doesn’t help you lose weight if you’re trying to do so. You have no idea whats really in your food or how it’s prepared. You also have no portion control unless you’re really good and when I eat out I’m never good, except for yesterday and I think I’m salad’ed out.

Breakfast: 1 cup of Trader Joe’s 9-grain crunch cereal with coconut almond milk & 1 packet of splenda

Snack: 1 handful of pumpkin seeds

Lunch: potbelly chickpea salad with non fat vinaigrette on the side

Snack: mojo bar– I love these because I feel like I’m eating a candy bar. I like to eat them for my afternoon snack, they are great fuel for the gym. 180-220 cals

Dinner: salad from whole foods salad bar (romaine lettuce, edamame, peas, chickpeas, corn, carrots, mushrooms, sweet potatoes, beans, onions, a little bit of feta, 1/2 cup of lemon dill tuna salad) with Brianna’s ginger mandarin salad dressing on the side.

Workout: hot barre class

Tips:

  • Stick with green vegetables (lettuce, peppers, kale, cucumbers, spinach etc.)
  • Beans and chickpeas are a great alternative source of protein and GOOD for you
  • Always order your dressing on the side
  • Stevia In The Raw is the best sugar substitute I’ve found

Enjoy your vacay without getting fat

Happy St. Patrick’s Day! I am currently blogging from 10,000 feet in the air on my way to Florida with my family. 
Wi-fi on the plane is ah-mazing!  3 thumbs up
Since I’m going to be in a bikini and mini dresses most of the time, I made a master plan on how to enjoy vacation without coming home and feeling like a fat tub of lard. Most of the time we think vacation equals “I can pig out.”

Sure, you can pig out but you also need to be mindful of the choices you make, it’s easier than you think!

The day of…
Airport food sucks. If you want to eat healthy try sticking with something simple like a turkey sandwich or salad. When it comes to airport or airplane food, the simpler the better. Don’t even think about getting in the line at McDonalds…vacay hasn’t started yet.

FYI skip the “healthy” airport kiosks Most of the time you are not getting fresh, quality foods and paying a hefty price for it. gross veggie sandwich from an airport kiosk that I threw in the garbage
Always have snacks on hand. Bring granola bars, almonds, dried fruit, or pop chips.
Side note: Jan had to bake homemade hamentashen and bring it with us to Florida. Thanks Mom, just what I need when I’m getting in a bikini.

While you’re on Vacay:

Pace yourself. How do you pass up nutella and banana crepes in Paris? YOU DON’T. Just pace yourself and try not to get out of control.

Hide the mini bar key.  Do you really want to splurge on over priced chips and m&m’s? Save your calories for something that’s worth it!

Walk. On the beach, while shopping, opt for the walking tour, etc. Not only will you be able to see more of the city your traveling in, you will burn calories. Duh

Eat Regularly. We all love sleeping in while on vacation and running around seeing sites. Don’t skip meals, you will find yourself STARVING later on and pigging out on something you will regret. 


Peace out Chi Town
We really need a tan

Eat like a fatty but not be one…

It’s winter and I think everyone craves comfort food. I came home from a long day at work and a tough workout at Barre Bee Fit and wanted a big bowl of pasta!

This actually wasn’t a big bowl of pasta It was a big bowl of broccoli and some pasta.

how on earth did I think of that?

Well…I only allow myself to eat 1/2 cup of pasta per serving. I knew that wouldn’t be enough to fill me up so I added broccoli… something vibrant and green to give me some nutrients while I stuff my face.

And the colors remind me of spring :)

Laur’s Big Fat Bowl of Creamy, Cheesy, Pasta and some green stuff too

Ingredients:

  • 1/2 cup whole wheat penne pasta (or whatever pasta you like)
  • A ton of frozen broccoli florets- idk how much I used, but I added a lot
  • 1 wedge of laughing cow light swiss cheese
  • 1 tbsp of fat free sour cream
  • 2 tsp of grated Parmesan cheese
  • 1 tsp of salt
  • dash of pepper

Directions:In a large sauce pan boil some water w/ 1 tsp of salt. When the water gets to a boil add the pasta and let cook for about 8 minutes or until half way cooked though. Add the broccoli to the same water as the pasta. Once the pasta and brocoli are tender, rinse and put in a shallow bowl. Add the laughing cow cheese and sour cream to the hot pasta & broccoli. Stir well until the cheese melts. Add the parmesan cheese and pepper.

TIP: Prepare the cheese wedge and sour cream ahead of time by combining them together to make a creamy sauce. This will make the whole mixing process easier.

I can’t take credit for ALL of this recipe… I got the creamy sauce idea from Hungry Girl’s Lisa Lillian.
I know it sounds absolutely disgusting but you should really try it. The sauce tastes like a REAL alfredo sauce and it’s delish. NO JOKE! It’s cheesy, creamy, and super easy, I can’t wait to make this recipe again!

Happy Feasting!

Ask The Newtritionista!

Dear Newtritionista, 

I get the worst hangovers and always crave greasy foods. I sometimes find myself binge eating the morning after a long night of drinking.  Do you have any recommendations for healthy hangover cures?

Sincerely,
Hungover

Dear Hungover,

It’s the worst waking up the next morning and feeling like absolute crap! It’s so hard to avoid cheesy potatoes and McDonalds breakfast. Here are my favorite “cheat” meals that will make you feel like your eating bad.

1) Egg white or egg beater omelets. Ask for low fat or feta cheese (lowest in calories) and TONS of veggies. Instead of potatoes ask for whole wheat toast DRY. That way you are getting some carbs, just not the greasy kind. If you are craving something meaty, opt for turkey sausage.

2) Sandwiches. Choose a lean protein, low fat or NO cheese, tons of veggies, whole wheat bread (obvi), and if you MUST have chips choose a lighter option such as Baked Lays (120 calories for the entire bag).

3) Smoothies. I looooove smoothes! I highly recommend my favorite jamba juice smoothie. Make sure you choose one that’s low in calories and add a protein boost.


Restaurant Recommendations:

Dunkin Donuts: egg white veggie or sausage flat bread sandwiches are awesome! 280 cals.

Panera: I love how they list of the calories next to each item. Pick and choose wisely! I usually go for their vegetarian black bean soup. Low cal and very filling mmmmmmmm!

Einsteins: Who doesn’t love a bagel when your hungover? I’m obsessed with their bagel thin sandwhichs. My favorite is the asparigus, mushroom, and swiss thin sandwich. Delish and 300 cals.

Other tips: Drink, drink, drink! Drink as much water as you can to avoid dehydration. I also recommend Powerade Zero or my friend Stephanie’s favorite PediaLight. You will be an entirely new person.

I hope these tips help you when you’re hungover! Let me know if you have any other questions.

All the best,

Newtritionista

Through the lips but not on the hips!

I started my day at Barre Bee Fit where Michelle worked me to the core, no pun intended. BBF recently got  new resistance bands which are a great added bonus to the workout. This morning, Michelle had us loop the resistance band around our thighs while in a plank. 

Love it!
Breakfast: Ginger snap larabar w/ my coffee
Last night’s dinner:Chicken Cacciatore boneless, skinless chicken breasts, peppers, onions, and seasoningsSo easy & so healthy!
Brittany’s Cesar Salad with her homemade, non creamy dressing… SO good!!!!
Brittany and I wanted to cook dinner together and since she is getting married in less than 6 months she wanted to stick with something on the lighter side. We worked together to come up with this Chicken Cacciatore recipe that is the perfect healthy comfort meal. 
L & B’s Bridal Chicken Cacciatore

  • 2 boneless skinless chicken breasts
  • 1 red pepper sliced
  • 1 yellow pepper sliced
  • 1 onion chopped
  • 1 can of organic fire roasted tomatoes
  • 1 tsp of salt
  • 1/2 tsp of pepper
  • 1/2 cup of low sodium chicken stock
  • 1 tsp of garlic powder
  • 1/2 tsp of dried oregano
  • Non stick cooking spray
  • 2 tbsp of olive oil

Spray a cast iron skillet with non-stick cooking spray and 1 tbsp of olive oil. Season chicken with salt and pepper. Brown chicken on medium to high heat for 5 minutes on each side or until golden brown on each side. Remove from pan and set aside. 
Add 1 tbsp of olive oil and add peppers and onions to skillet until tender. Add salt, pepper, tomatoes, chicken stock, garlic powder, and oregano. 

Place cooked veggies and chicken in a baking dish and bake at 400 degrees for 23 minutes. Check the half way through cooking, if the veggies look dry, add more chicken stock to make a “sauce like” consistency.


This meal was saucy, spicy, flavorful, and delicious. Pairs perfectly with some red wine :-)
Serve and enjoy!
What is your favorite healthy comfort meal?

Saucy Salmon

Good morning… I’ve got a busy day ahead of me which is why I’m blogging at 8:45am! Last night I couldn’t fall asleep and of course I got hungry so I made a little midnight snackwhich I like to call “fake out nachos”… Take 2 corn tortillas and put them in the toaster oven until they crisp up, I like mine REAL crispy so they resemble a tortilla chip. Sprinkle 1/4 cup of reduced-fat Mexican style cheese over tortillas and melt in the micro for about 20 seconds. Top with salsa and enjoy!

Fake-Out Nachos = 200 calorie midnight snack

Saucy Salmon

I can’t take the credit for this dish… I got this idea from Jessica’s Blog. Per usual, I put my own twist on this awesome recipe. Thanks J!

Since I’m currently unemployed, I decided to spoil the crap out of myself and make a gourmet meal of pecan crusted salmon with smashed sweet potatoes. 

The Salmon:
I took some whole pecans and toasted them for about 10 minutes in a dry pan I put the pecans in a food processor until they were finely chopped with a pinch of ground cinnamon.

Instead of using an egg wash, I brushed the salmon with this sweet and sticky BBQ sauce (you can get this at whole foods). My friend Siera and her fiance LOVE this sauce and pretty much eat it plain with a spoon.

Coated the salmon with the ground pecan cinnamon mixture  Bake at 400 degrees for 25 minutes until the fish flakes with a fork

The Sweet Potatoes:  

Take 1-2 sweet potatoes (depending on size), peel and cut into 1 inch piecesCook in boiling salted water for about 20 minutes or until fork tender Mash em’ baby! I used 1 1/2 packets of truvia, 2 tbsp of butter (the real deal), and cinnamon

My gourmet meal: I tried to plate it like they do on the Food Network but I just can’t do it like the pros, but I’m working on it :-) Mmmmm!!!!!!

Who’s this little munchkin?!? It’s me when I was 4 years old dressed as a bride for Halloween!

Have a great day!

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