Thank You and Healthy Holiday Wishes

December 23, 2011

Dear Friends and Family,

Thank you for all of your respect, referrals and support over the past 12 years. As many of you know, I have taken on a number of new adventures in 2011, including:

My gratitude specifically extends to my husband, my children and my parents. With their help I have been able to expand Laura Cipullo Whole Nutrition Services and have had the opportunity to witness my clients’ successful adaptation of moderate nutrition lifestyles.

I look forward to sharing the nutrition message of healthy moderation in parenting, feeding and eating with all of you in 2012. Thank you for your love and support, and continuing to help me spread the message by “liking” my pages on Facebook, sharing my blogs and of course, by living healthily and moderately.

 

Happy and Healthy Wishes for 2012,

Laura Cipullo

 

 

Staying Healthy During the Holidays

This is a big week for holiday parties and holiday planning. Read my 7 tips to get your through the next weeks leading up to the New Year!!

Staying Healthy During the Holidays
By: Laura Cipullo RD CDE

  1. Be the Tupperware Lady– bring Tupperware to family events to pack leftovers or “seconds” and  bring home to eat another time.
    • Rather than overeat on delicious food, plan to use hunger fullness cues. Pack the remainders up for a mini holiday dinner part II.
  2. Healthy Cook Book Exchange(rather than cookie exchange)
    • Holidays typically revolve around gifts and food, so why not give a gift about being healthy and moderate? Healthy cookbook ideas are the Mayo Clinic Williams – Sonoma Cookbook and Martha Stewart’s Healthy Quick Cook
  3. Favor family over food– make festivities about seeing family and not about eating food.
    • Serve a simple meal and focus on entertainment like music and or trivial pursuit.
  4. Stretch your dollar, save your waist – Use Intuitive Eating to portion your restaurant meal.
    • Be economical and bring leftovers home to eat at the next day’s snack or meal.
  5. Eat your favorite food– skip the appetizers and save room for dinner.
    • If dessert is your favorite, don’t fill up on apps and entrees. Make sure you are still hungry for your chocolate cake!!
  6. Secure a snack– before leaving make sure you are not starving, eat a snack to prevent overeating at the party.
    • Restriction cause binging, don’t restrict the day of a special event. You are likely to overeat or even binge later that night.
  7. Wine, beer and liquor on a full belly. If you drink on an empty stomach you are more likely to make poor decisions and overeat.
    • Take your sip of wine with your entrée. If you drink on an empty stomach you will not be mindful of your internal or external cues.
    • Most importantly, don’t drink and drive.

Laura contributes to eHow.com – Olive oil is 26% cheaper

A cornucopia of ideas for a thriftier Thanksgiving and ways to give back are shared in www.eHow.com’sBountiful Thanksgiving Budget article. See your RD’s suggestions like “meals on wheels”, volunteering the week after the holiday for your soup kitchen and saving you heart & wallet with olive oil at eHow.

Tips to Avoid Mindless Eating

In 2009, I attended a seminar Turning Mindless Eating tm Into Mindless Weight Loss taught by Brian Wansink, PhD Food Psychologist at the Cornell Food and Brand Lab. Here are the tips I learned:

Tips to Avoid Mindless Eating

  1. Repackage snacks into individual sized bags to prevent overconsumption. Larger containers make us more likely to over-indulge.
  2. Store foods in cupboards or the pantry rather than on the counter or other open area. You’ll be less likely to mindless munch on foods if you have to go out of your way to get them.
  3. Eat on smaller dinner plates. Using larger plates leads us to overfill our plate unintentionally and consequently eat more.
  4. Be cautious of food labels claiming “low-fat,” “low-sugar,” or “low-calorie.” These foods can cause people to overeat because they don’t feel as “guilty” about consuming them in comparison to the regular versions.
  5. If you are feeling sad, don’t use food to try to improve your mood.  Instead, try going for a walk, watching a movie, or talking to a friend.
If you like these tips, show your appreciation by subscribing to
www.EatingandLivingModerately.com, like Laura Cipullo Whole Nutrition Services on Facebook and by checking out our latest blogging adventure www.MomDishesItOut.com. Thanks!

Women's Health Magazine

Congratulations to Beth for winning an Initial Nutrition Consult with Laura Cipullo, RD, CDE.

Thanks to everyone who participated in nutrition counseling at the September Women’s Health Magazine  Are You Game event!!

To have a chance at winning a free consult, “like” Laura Cipullo Whole Nutrition Services

on Facebook. Help us get 200 Likes by Thanksgiving.

Calling Guest Bloggers

If you are a mom with a food story about raising your kids in a moderate and wholesome way, let me know. I would love to give other moms the opportunity to share their trials and tribulations on raising happy and healthy eaters at www.MomDishesItOut.com.

Pumpkinlicious

Tis the the season of pumpkin. Pumpkin is delicious and a great source of Beta Carotene and Vitamin C. So go ahead and try these pumpkinlicious recipes.

 

Pumpkin Hummus

 

Ingredients

1 15-ounce canned pumpkin

2 tablespoons tahini

1 garlic clove, chopped

1 tablespoon fresh parsley, finely chopped

1/2 teaspoon salt

1 teaspoon olive oil

1/2 teaspoon cumin

1 tablespoon lemon juice

 

Directions

In a food processor, combine ingredients until smooth and creamy. If hummus is too thick, you can add 1 tablespoon of water at a time until desired consistency.

 

Nutrition Facts Per Serving: 102 Calories; 5.5 g Fat; 0.9g Sat Fat; 13.1g Carbohydrates; 2.8g Protein; 4.4g Fiber; 0mg Cholesterol; 306mg Sodium

 

 

 

 

 

Pumpkin Ravioli

 

Ingredients

1 cup canned pumpkin

1/3 cup grated Parmesan cheese

1/4 teaspoon salt

1/8 teaspoon black pepper

24 wonton wrappers

1 teaspoon salt

1/2 cup chicken broth

1 1/2 tablespoons unsalted butter

Chopped parsley

 

Directions

Combine 1 cup pumpkin, 1/3 cup Parmesan, 1/4 teaspoon salt, and 1/8 teaspoon black pepper in a large bowl. Spoon about 2 teaspoons pumpkin mixture into center of each wonton wrapper. Moisten edges of dough with water and bring the 2 opposite sides together to form a triangle, pinching edges to seal. Place ravioli into a large saucepan of boiling water with 1 teaspoon salt and cook for 7 minutes. Drain in a colander. Place 1/2 cup broth and 1 1/2 tablespoons butter in pan and bring to a boil. Add ravioli, tossing to coat. Sprinkle with parsley.

Serves 6

 

Nutrition Facts Per Serving: 162 Calories; 5 g Fat; 4g Sat Fat; 22g Carbohydrates; 6g Protein; 2g Fiber; 17mg Cholesterol; 505mg Sodium

 

 

 

Pumpkin Enchiladas

 

Ingredients:

3/4 yellow onion, diced

2 cloves garlic, minced

1 10-ounce can of red enchilada sauce

1 15-ounce can pumpkin

1cup black or kidney beans

Large bunch of cilantro, chopped

1 1/2 tablespoon cumin

1 teaspoon chili powder

1/2 cup shredded cheese

5 ounces 0% greek yogurt

5 6” whole wheat tortillas

 

Directions:

Preheat oven to 400 degrees. Sauté onion and garlic in a pan sprayed with cooking spray. Stir in enchilada sauce. Add pumpkin and stir until combined. Add cilantro, cumin and chili powder.  Spread a light layer of sauce on the bottom of an 8×8 or 9×9 pan. Fill tortillas with an even amount of sauce and beans. Roll tortillas and place in the pan with the folded edges facing down to keep them closed. Top with remaining sauce and sprinkle with cheese. Bake for 10 minutes or until cheese melts. Serve with a dollop of plain Greek yogurt.

 

Nutrition Facts Per Serving: 235 Calories; 7 g Fat; 2.52g Sat Fat; 33.6g Carbohydrates; 12g Protein; 7.9g Fiber; 11.9mg Cholesterol; 604mg Sodium

 

What can you get to eat on a college campus in 2011?

Campus Eats

Compiled By: Human Nutrition Student, Kate Kaczor

1. Stanford University– Who doesn’t love frozen yogurt? Stanford is home to Fraiche Yogurt. Fraiche is a homemade, organic fresh yogurt and frozen yogurt cafe, serving European-style yogurts made from local organic milk and a probiotic-focused culture. Available toppings include fresh-cut fruits, local honeys and purees, toasted nuts, homemade granola, and hand-shaved Callebaut chocolate. Stanford also has lots of vegetarian, vegan, and kosher options. A student-run farmer’s market is also located on campus.

2. Pitzer College– The Shakedown is a student run restaurant at Pitzer, which serves up only the best organic locally grown food. There also is the Pitstop cafe, which is a coffee shop in the academic quad. It has any coffee drink you could want, baked goods, and organic juices!

3. Occidental College– Occidental strives to provide its students with the most organic and local food possible. In its dining hall, Marketplace, the salad bar always carries organic choices including organic spring mix lettuce, tofu and carrots. They often incorporate organic and local ingredients into their homemade cooking. Wednesdays at dinner the Marketplace serves an Organic Baked Potato Bar including russet and sweet potatoes with organic toppings and produce from local farmers. For your sweet tooth, The Cooler, another dining location, features hand-dipped ice cream made by Fosselman’s, a local family owned business.

4. Ohio Wesleyan University– Chartwells, the company that prepares food for dining halls at Ohio Wesleyan University, offers microwaveable meals that students can take away, as well as a program called “My Pantry,” where students can have food individually prepared, or even do their own cooking. You can also get a sweet treat for your birthday at OWU. Bring your ID to the bakery on the first Monday of your birthday month and get a free cupcake!

5. St. Olaf College– St. Olaf is committed to buying locally grown foods whenever possible, including vegetables and herbs from STOGROW, their student-run organic farm, meat and poultry raised without antibiotics or growth hormones, apples from an orchard just minutes from campus and dairy products supplied by Deja Moo, a collective of Midwestern, family-owned farms. Fresh, healthy, and delicious.

6. Warren Wilson College-WWC’s Cowpie Café is a campus favorite, offering healthy and delicious vegetarian and vegan options. Much of the produce from the garden, as well as other local goodies, makes its way into Cowpie’s kitchen. Also, all beef and pork served in Glad, WWC’s all-you-can-eat dining hall, comes straight from the farm.

7. Emory University– Many campuses are beginning to offer farmers markets to their students and the surrounding community, but Emory’s is unique in that it is year-round (except for summer breaks). Emory Farmers Market features fresh, local produce, organic and sustainably produced meat, bread, cheese, honey and other artisan products. In addition to providing delicious, healthy, and convenient food choices to the Emory community, the market encourages students to interact with Georgia farmers, expand their knowledge about healthy eating and sustainable production.

8. Columbia University– Columbia also encourages students to eat locally. Local Honey from Ballards Honey (Roxbury, NY), as well a locally produced, processed and packaged strawberry jam and tomato salsa are served in John Jay Dining Hall and Ferris Booth Commons. For a fall treat, all Columbia’s apples and fresh apple cider are from Red Jacket Orchards, Geneva, NY.

9. Virginia Tech University– For upscale dining on a college campus, there is no better place than VT. Their West End Market features made-to- order items prepared before the customers and offers specialties such as London broil, live Maine lobster, and steak on a daily basis.

10. Bryn Mawr College– This school has an extensive salad bar offering over 40 items made fresh daily (including hummus)! At all meals, students can also find rice and soymilk, a vegan bread selection, veggies burgers, and a variety of freshly steamed rice.

Tell us what you are eating on your campus!!!

Mom Dishes It Out

So with heightened nerves, I have entered two new worlds. One being the MAC Book Pro and the other, the world of Twitter. You can follow me at @MomDishesItOut. I will be tweeting about Mom things concerning raising our kids and food. My new mommy blog is useable www.MomDishesItout.com but not too pretty yet. Give me a few days and the new blog will be as yummy as a Magnolia’s cupcake. Cheers!!