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. ūüėõ

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

The Chocolate Cake Theory: From Fail to Fly

 chocolate bundt cake side view This chocolate cake.

chocolate bundt cake top view whole cake

Just look at it.

Chocolate + bundt cake just gets me all excited. I live for chocolate, and bundt cakes are always SO moist. You just can’t go wrong.

(more…)

7 Diet Principles You Won’t See on My Blog

7 diet free principles you won't see on my blog

As a Registered Dietitian Nutritionist, I hear many assumptions people have of what they expect me to believe regarding food, health, and eating. Most of my nutrition philosophy would probably surprise you (like this article I was quoted in about how I feed my child). So, I thought I would outline what you can expect to see and not see in this space.

(more…)

10 Ways to Go Halfsies to Double Your Nutrition!

10 Ways to Go Halfsies to Double Your Nutrition

Through many years of work as a nutrition professional, I’ve learned that not everyone is quick to adopt all of the recommendations for healthy eating. I’ve also learned that that’s fine, because we’re all allowed to have our own personal taste preferences. Our own history with eating, the way we were raised, and our cultural norms influence our palate, and that can still be honored. I work to find ways to meet people in the middle instead of trying to force changes that neither work nor are fun! Eating shouldn’t have to be a chore but rather an experiment.

So, to do this, I often recommend ways to go halfsies with the recommendations. This will help transition toward healthier eating, keeping some of the flavor of your favorite foods while also doubling the nutrition factor. In time, you may decide to go all the way, but even if you don’t, you’re still making a more nutritious choice! Read on for 10 ways you can go halfies to up your nutrition game:

(more…)

Beets + Meatloaf = Beetloaf. Fun & healthy! [Recipe]

This week’s menu entails all the colors: pink meatloaf with roasted potatoes and salad, veggie loaded breakfast casserole, and¬†slow cooker pork loin with spinach¬†casserole. Eating colorful food is fun, interesting, and more nutritious. Nutrients (called phytonutrients) provide the pigmentation for fruits and vegetables, so the richer the color, the more nutrients!

raw beets

Roll that beautiful beet footage! #beauties

(more…)

Grocery Shopping Old-School: Back to the Basics for Baby

Yesterday I went old-school grocery shopping – AKA, I shopped at the store.

Wal-Mart online grocery shopping started just about the same time that I had our little Penguin, and it was a life saver. I no longer had to walk Bryan through the grocery store throughout seven phone calls explaining where everything was and what substitutes we could accept. Pretty much since we started online ordering, we haven’t stopped. I faithfully make my weekly order without having to spend time away from Penguin or having to subject the two of us to a possibly-chaotic shopping trip.

The thought intimidates me. Bad.

Toddler eating mandarin orange purchased through old-school grocery shopping

(more…)