2500 Calories: What This Dietitian Eats & Why Calories Matter [Example Diet]

In my professional work as a dietitian, I am constantly talking to people who are afraid of food and calories. Many are putting themselves on diets that are too low in calories, mostly because of misconceptions and bad information about weight management. When calorie needs aren’t met, the body conserves energy for essential functions – like keeping the heart beating and lungs breathing. This happens because calories, by their definition, are energy.

Not eating enough calories (energy) = the body conserves calories (energy)

It’s a miraculous process, really, but it can be frustrating for people trying to lose weight or for people demanding extra energy out of their body for things such as exercise or breastfeeding.

Greinke pitching for the Los Angeles Dodgers: Why Calories Matter

And new Moms are often attempting to do it all: Breastfeed while trying to lose weight postpartum and live in the busy-ness of newborn life. When I became a Mom last year, I was shocked to find myself going many hours before being able to get food in my mouth. Pre-baby life, I was eating around the clock. This girl loves her food, and skipping meals wasn’t a phrase in my vocabulary.

(more…)

Your Peanut Butter Just Got Even Healthier [Recipe]

Are you a peanut butter lover like me? Is it hard to imagine that it can get any better? Chia seed makes it just that! (And chocolate. Chocolate and peanut butter for the win, amiright?!)

chia peanut butter on crackers

Chia is tiny but mighty. It’s SO easy to incorporate, and it boosts the nutrition factor by adding fiber, omega-3s, protein, antioxidants, and key nutrients such as calcium. Together, these nutrients can help digestion and gut health, satiety, heart health, bones, and nutrient stores. I buy this one from Amazon, because it seems to be the best price I can find. And, of course, because anything delivered to the doorstep is a huge win.

chia peanut butter ingredients

Adding chia seed to peanut butter is so simple. I recommend choosing the natural peanut butter – the one with the oil on top. Oil separation is natural, so this variety doesn’t have added ingredients that may be harmful to heart health (such as hydrogenated oils). Simply stir it up, add the chia, stir more, then refrigerate!chia peanut butter in jar

I have to make sure to mention that, because after my brother asked what kind of peanut butter to buy, he complained to me that his PB sandwiches were really greasy. He didn’t realize he had to stir the PB first! So, make sure you do that. 😛

chia peanut butter on spoon

Made this way, every time you reach for PB (which, for me, is daily), you can also get chia. From peanut butter sandwiches or crackers, stirred in oatmeal (delicious!), on fruit, or out of the jar, you will have upped the nutrition factor. Also made this way, it’s a huge cost savings! A jar of store-bought chia seed peanut butter can sell for TEN DOLLARS. Get out! This whole bag of chia seed costs less than that much and will last a whole lot longer.

Are you a peanut buttah lovah like me? What do you enjoy it on most? I’d love to hear to give me some more ideas! Simply comment, send me an email, or find me on social media! Facebook @ In Pursuit of Fruit, Instagram @rdn_alyssa

Fruitfully,
Alyssa

1 More Reason My Son Is My Role Model

Mother and son looking at each other with admiration. He is my role model.

Most nights (meaning the nights I remember), we answer a fun question from this Q&A A Day journal. I like these cheesy kind of things and taking a moment at the end of each day to reflect. And truthfully, sometimes it’s the only conversation I get to have with my hubby outside the normal day-to-day stuff.

A few months ago, we answered the question “Who is your role model?” Like most of my answers, I quickly wrote my son’s name. He has inspired us on a daily basis to become better people, for him and because of him. Watching the world through his eyes has made me appreciate the little things and has reminded me to slow down and enjoy life. What has been one of my favorite characteristics to witness is his resilience in learning. (In fact, that’s just what I wished for him before I even knew who he was.) Once he realizes that he’s beginning to do something new, he practices it ceaselessly.

(more…)

An Open Letter to My Child: It Won’t Be Easy

Dear child,

Don’t you see how much I love you? I would do anything for you, my love. You are the most precious part of life. I created you – I suffered for you – and it was worth every bit of pain to give life to you. It is my greatest treasure to watch you grow. And when you express your love for me, oh my…I can’t even begin to explain the way my heart feels in my chest. 

Mom holding newborn child

(more…)