#2 of 12 foods to eat more of in 2012

Up next on the list of foods to eat more of this year is...

2. Yogurt

Yogurt is a natural source of probiotics (the good kind of bacteria) that keep your gut and immune system healthy. You'll get the benefits from most any type, as long as the package says it contains "live, active cultures." That means, yes, you can buy all those fun flavored ones too and you're still doing something good for yourself!

Perhaps even more importantly, yogurt is one of the few food sources of calcium and vitamin D. Most Americans are lacking in these two very important nutrients that help our bones stay healthy and may even prevent a multitude of diseases and conditions, ranging from diabetes and cancer to obesity. 

Yogurt also packs a powerful punch of protein! You don't have to eat cheese, eggs or meat to get your morning dose of protein. Eat low-fat or fat-free yogurt instead to save some calories and cholesterol-raising saturated fats.

My favorite is plain, non-fat Greek yogurt because it's flexible and it doesn't contain a lot of added sugar or sweeteners. I buy the big tubs at Trader Joes (money saver--cha ching) and use it in a variety of ways:

• Mixed with fresh or frozen fruit for a snack
• Layered with fruit, granola and nuts for a simple breakfast
• Topped with fresh strawberries and a drizzle of honey for an indulgent dessert
• In place of sour cream as a topping. That's right--on top of a potato, taco, soup, etc. In fact, I don't even buy sour cream anymore.
• In place of sour cream in a dip.

All in all, a great nutritional package! How will you enjoy it? 

Watch for food #3 tomorrow!

Photo credit: Master isolated images

12 foods to eat more of in 2012

The holidays are over and we all have our sights set on a fresh, new year. Since many New Years resolutions include freshening-up eating habits too, over the next twelve days, I'll be blogging a series entitled, "12 Foods to Eat More of in 2012." These 12 days will help you focus on improving the quality of your diet by resolving to include some nutrition "powerhouse" foods. Forget the typical, generalized New Year's resolutions like, "I want to lose weight." Adding these 12 super-nutritious foods will help you in your journey of achieving good health and a healthy weight by including good food.

Sure there are many great foods to eat other than the ones I list in the upcoming posts. But many of our diets are lacking in certain key nutrients. So over each of the next 12 days, I'll give you one of my recommended foods to eat more of this year (they're in no particular order), reasons why it's so nutritious, and tips for easily incorporating it into your diet. Follow along--you won't want to miss it! With no further adieu...number one!

1. Soybeans (edamame)

A simple and delicious snack enjoyed by kids and adults alike. Soybeans are the perfect combination of protein, healthy fat and carbohydrate. Energizing and filling! They're also loaded with fiber and packed with antioxidants. Soybeans are one of the few non-dairy sources of calcium (10% of the daily value) and they also contain vitamin C and iron. Does the list need go on?

Whole soybeans are preferable to processed soy products (just as anything that has gone through minimal processing is preferable). So if you're looking to incorporate soy into your diet, better edamame than soy burgers and the like. If you've never tried edamame, there's one thing you need to know--how to eat it. You can purchase edamame in the shell or shelled. If you buy the kind in the shell (pictured above), just use your teeth to "pop" the beans out.

I recommend buying the frozen, pre-cooked kind so there's no preparation at all (and they'll store in the freezer for a while). Just take out a handful and seal in a snack-sized plastic baggie and they'll thaw by lunchtime. They make a great go-to snack, but I especially love them with low-sodium tomato soup and whole grain crackers for a quickly-put-together and balanced lunch. You can also toss the shelled beans onto a salad or mix in a pasta dish.

Stay tuned for food number 2 tomorrow!

Get a Fresh Start this New Year!

Are you looking for a fresh start this New Year? I've told you that I don't believe in New Year's resolutions, but I do think it's a great time to start working on improving your health. However, it can be hard to go it alone. There's a lot of nutrition information out there, and sometimes it's hard to separate fact from fiction. Maybe you just need help getting organized. Or figuring out realistic goals. That's where I come in.

If you've been following the GoodFood blog, you'll know I'm a Registered Dietitian and a Certified Diabetes Educator. I specialize in weight management and diabetes management, but am also experienced in nutrition therapy for almost any health condition. That also means you can trust me for accurate, evidence-based nutrition information. I'm passionate about food and health and it's my goal to help you suceed in these areas. I really care about my clients and I make it my mission to partner with you to meet your wellness goals. Whether you are looking to treat a medical condition, prevent one or just want to learn about good nutrition, there are many ways I can help. Through my company, RDbyyourside, I offer:

• Pre-planned nutrition programs (which include a combination of the following)
• Single nutrition consultations or multi-visit packages
• Food diary analysis
• Pre-planned menus or custom menus
• Grocery tours
• Goal-setting
• Group or family visits

Just for New Year's, I'm offering a special addition to my Nutrition Fresh Start Package. The package already includes:

• Six visits with me in person or over the phone (one 90-minute consultation and five 30-minute follow-ups)
• Personalized nutrition assessment, meal plan and goal-setting
• 14-day Pre-Planned Menu (easy to prepare meals, includes grocery list)
• 6 weeks of food diary analysis (using paper food journal or food logging software)
• Continued support and fresh ideas from the GoodFood blog!

For a limited time, these special New Year's extras are included for FREE! (approximately $75 value, must sign up by February 29)

• A specially selected cookbook or a nutrition reference book
• 50% discount off a grocery store tour, including Liz's "Well-Stocked Kitchen" List

If you are interested in a smaller package or an individual visit, don't worry; I can cover that too. Please visit my website for more information or email me with any questions. I'm happy to email a list of services and pricing for you to review. Remember: living well is easier with an RDbyyourside.

Here's to a fresh start to a permanently healthy life!

New logo debuts today!

Introducing you to the new face of RDbyyourside: the official debut of my new logo! A fresh start, just in time for the New Year. My hope is that this logo will better represent the mission of my company and promote RDs as the nutrition experts that we all have worked so hard to be. The look may be changing, but I'll still be providing the same quality nutrition care and personalized service to my clients (and readers!). Expect tons of fun stuff this year on the blog--recipes, tips for simplified healthy eating, taste tests and more. Subscribe so you don't miss a thing.

Please let me know what you think! Comment or send me a message if there's something you would like to read about on the GoodFood blog. I love your feedback. The updates to my website will be rolling out soon too. You can also find me (and the new logo) on Facebook and Twitter. Follow my activity as part of your plan for a happy, healthy New Year!

Resolution smesolution!

That's right. I don't believe in New Year's resolutions. I'm more of a constantly improving kinda girl. Just about as far from "if it ain't broke don't fix it" as you can get. Don't stop reading yet, I'm not a skeptic, it's just that New Years resolutions don't tend to lead to long-term success! They promote the idea that if you fail you should just give up; until next year, that is. It's a vicious cycle. I like to think more along the lines of, "If you fall, pick yourself up and try, try again." Forgive the cliches, but tomorrow's another day.

The New Year is a good time to make a decision to make improvements. But the key to long lasting success is setting goals that are manageable (realistic) and achievable. Here are a few examples of some winning resolutions:

Won't Last: I'm going to be more active this year. That is, when I join the gym.
Why this won't work? You should be able to start your resolution NOW. It shouldn't depend on someone or something else. And it's not specific--nail down how many days you plan to exercise and for how long. It's okay to start with a few days and build from there.

Winning Resolution: I will do 30 minutes of aerobic exercise, 3 times per week. My options are a workout video at home, walking outside if it's nice or going to the gym.

Won't Last: I'm going to lose 10 pounds by swimsuit season.
Why this won't work? 10 pounds weight loss by early summer is a realistic goal for most people. But what's missing here is how we're going to get there. Be specific about what you're going to do in order to lose weight. If you need help with this, contact me for nutrition counseling!

Winning Resolution: I'm going to eat 3 meals a day and keep a food log to stay on track with my calorie goal.

See the difference? If you've set New Year's resolutions or are thinking of some goals of your own, take this time to re-evaluate. Are your goals specific? Are they small steps toward a bigger goal? Can you keep up with them forever or are they too hard?

If you need help setting goals or want some personalized help with meal-planning, get a hand from me. My nutrition programs will help you create a healthy lifestyle for you and your family in a realistic, affordable and achievable way. Check my website for nutrition counseling programs and my New Year's special: the Nutrition Fresh Start Program. After all, living well is easier with an RDbyyourside!

Here's to a happy, healthy New Year!

Image courtesy of: Vlado