While Laura Cipullo and the Laura Cipullo Whole Nutrition Team work on some new and exciting projects, you may notice less posts on the Eating and Living Moderately Blog. We have created a “blog shelf” below to keep you entertained and educated. Get caught up on the latest nutrition education by clicking on each year below. We will send you nutrition updates, but we will not be inundating your mailboxes on a weekly basis. If you want weekly “love” and inspiration, subscribe to our Mom Dishes It Out blog for weekly posts and recipes. Mom Dishes It Out provides expert advice from mom Registered Dietitians and mom Speech Pathologists on the “how to” of health promotion!
The EALM Blog Shelf
Please feel free to peruse our posts organized by year below. Or take a look at the categories listed at the bottom of the page to find a post in the desired.
Healthy Fast Food: The New Norm? By: Laura Cipullo, RD CDE CEDRD CDN and the Laura Cipullo Whole Nutrition Services Team
For all of you New Yorkers out there, have you noticed the new trend on the streets of NYC? And, no, we’re not talking about shoes, clothes, or fashion trends. We’re talking about fast food: healthy, fast food to be exact.
If you’ve walked down a city street recently, you’ve most likely noticed a new restaurant or food store. While New York City is known for its abundance of restaurants and diverse food scene, we’ve been noticing a trend among newly opened restaurants. Not only are they focusing on fast service, but also, they’re offering healthier menu options to boot. To name a few, we’ve made a list of some these healthier restaurants, a couple in NYC and a handful located across the US:
Chipotle offers a Mexican cuisine with sit-down and takeout options. This restaurant is vegetarian and vegan-friendly, plus the majority of their menu is gluten-free, as long as you avoid the tortillas. We love the fact that many of the menu items have a high amount of fiber and protein; you can view this by using their nifty nutrition calculator! Their vast food options make Chipotle a great place to eat, whether you want to sit and relax or pick up while you’re out and about.
Our favorite lunch options:
Veggie burrito bowl with black beans and brown rice. With just over 500 calories, this veggie bowl has over 30 grams of fiber and about 13 grams of protein, this veggie bowl makes a fast and balanced meal.
Chicken quesadillas with black beans and brown rice. This children’s meal option ranks in with under 500 calories, 12 grams of fiber and over 25 grams of protein. Even though it’s for the kids, we adults like to order this from time to time.
Fresh&Co is a popular lunch choice for those working in Midtown Manhattan. With pre-prepared meals and freshly prepared items on their menu, you are sure to find something to suit your fancy. Fresh&Co serves locally grown foods that are free from synthetic fertilizers, pesticides and additives. They offer salads, pastas, and sandwiches on their menu, all of which can be calculated on their nutrition calculator found on their website.
Sesame Ginger Seitan with quinoa, kale, seitan, white cabbage, carrots, daikon, broccoli, scallions, pickled ginger and cilantro with soy ginger sauce this is a delicious lunch/dinner option that will surely satisfy.
Long Island Local salad with kale, baby spinach, baby arugula, grilled chicken, grilled sunchokes, and apples this salad is loaded with healthy greens and has over 20 grams of protein from the chicken, making this a great meal to grab during your lunch break.
On its website, Hu Kitchen totes itself as the first “ultra-high quality restaurant and market” that makes food for humans. Hu Kitchen works under an 8 Pillar approach: “unprocess, count ingredients – not calories, pull plants – push animals, minimize grains – always whole, embrace fat, get back to animal too, sweeten wisely, and eat clean”. Located just below Union Square, on 5th Avenue, Hu Kitchen offers everything from fresh juices and coffee, to soups and burritos. Plus, their entire restaurant is gluten-free, and a good majority of the menu is dairy and grain-free. While the prices can be a bit steep, you know that you’re getting quality nutrition for your buck.
Our favorite lunch options:
Grandmaster Veg with eggplant, carrots, green cabbage, cashews, garlic, chili flakes, and a homemade marinara sauce this is a vegetable powerhouse of a lunch.
Hu Bowls with options of quinoa, vegetable mash, or a vegetable medley, these bowls are sure to please. Plus you can add beef, mushroom, or chicken on top for some added protein.
This lovely establishment currently has two NYC locations, Chelsea and TriBeCa, and is a great option when you’re looking for a quick meal. Whether you want to sit at a table, order takeout, or have your lunch delivered to work, Hummus and Pita, Co can do it all! With a make-your-own-meal style, you can virtually customize any dish to your liking. There are a number of vegetarian options and while there is not a separate children’s menu, you can find a variety of options for kids. We especially love their large selection of hummus!
Our favorite lunch options:
Falafel pita with beet salad, chickpeas, hummus and tzatziki. This lunch option comes in at just over 500 calories, 16 grams of fiber, and over 20 grams of protein.
Chicken taboon bowl with baba ganoosh, corn and carrot salad, brown rice and tahini this meal is a great source of protein, complex carbohydrates and fat.
This franchise first opened shop in Colonia, New Jersey. Due to its increasing popularity, owner, Rod Silva, officially made Muscle Maker a franchise in 2007 and now has over 200 restaurants across the US. The restaurant offers salads, wraps, and shakes, just to name a few items. Plus, they provide a children’s menu, cater to vegetarians and offer some gluten-free options. With so many locations, Muscle Maker Grill makes a great option for those looking for a quick, and healthy meal.
Our favorite lunch options:
European wrap with grilled chicken, spinach, roasted peppers and Parmesan cheese. This meal boasts over 40 grams of protein which will leave you feeling satisfied until dinnertime.
El Mexicana with grilled chicken, fajita vegetables, cheese and salsa all served over brown rice and beans. It’s a tasty dish making it a great choice for lunch or a convenient dinner.
If you live in NYC, you’ve probably seen a few Pret A Manger’s around. This franchise is a great place to go when you’re looking for a salad or wrap to go, or if you want to sit and enjoy a coffee. With a café-like environment, Pret A Manger offers a nice environment and good quality food. Their website states that they create handmade natural food and avoid ‘prepared’ and ‘fast’ foods. They offer online ordering and are conveniently located around the city, making them a great option for your new lunch spot.
Our favorite lunch options:
Balsamic chicken sandwich with antibiotic free chicken, avocado, mesclun, and balsamic vinegar served on granary bread. This meal is an easy grab and go sandwich with 8 grams of fiber and 19 grams of protein. So when you’re in a rush and literally need to pick up a sandwich, you can find this tasty sandwich waiting for you at Prêt A Manger.
Aztec quinoa chili with cannellini and pinto beans, quinoa, amaranth and millet, this grain-filled chili won’t disappoint. Not only is it suitable for vegans and vegetarians, but it also has over 10 grams of both protein and fiber.
We have to ask: do you think that these establishments are changing the face of fast food? We love the fact that we can purchase food conveniently without having to sacrifice nutrition or taste. We’d love to know your thoughts on these healthier fast food options!
With school out and warm weather, it can only mean one thing… it’s time to hit the beach!
As bathing suits, towels, sunscreen, cameras, shovels, and pails are being carefully packed up, lunch is usually thrown together at the last minute and sometimes leading to unhealthy food choices. Along with trying to make the healthiest choices, you also have to consider which foods are the safest to bring to the beach and which ones should probably be left at home. But don’t worry, we are here to make packing lunch for the beach a little easier!
In order to make a quick lunch that still tastes good, some planning must be involved. What kinds of foods do your friends and family enjoy? What foods should you leave at home so that you can avoid food contamination at the beach? What foods are the most nutritious and will help keep everyone satisfied and fueled for the day?
Food Safety at the Beach
When considering food safety, many things come to mind but with the addition of the sand and the sun of the beach, food safety takes on a whole new meaning. The biggest thing to consider when it comes to beach safety is the steaming hot temperature. When you combine foods that need to be chilled with the blazing hot sun, things do not end well. According to the FDA’s Qualitative Risk Assessment, once intact fruits and vegetables, such as melons and tomatoes, are cut and protective barriers are open, microorganisms can grow more easily. Once heat and humidity are introduced, the rate at which bacteria grow increases significantly. Therefore, it is best to bring whole fruits and vegetables to the beach. Some ideas for whole fruits and vegetables are oranges, grapes, cherries, strawberries, blueberries, peaches, grape tomatoes, carrots, celery, and raw broccoli. If you decide to bring fruits or vegetables that need to be cut or sliced, it is safer if you do so while you are at the beach. Bringing proper utensils to cut/slice these foods will make it a lot easier. For example, bringing an apple core to slice an apple or a pear is easy. Also, using a knife to slice veggies such as cucumbers or peppers is also quick and simple! Make sure you are storing these foods in appropriate containers and at cool temperatures to keep them fresh before you cut them! Prevent sand from touching the food and fruit juices from leaking; use a lockable container like Sistema or Black+Blum.
Another food that should be avoided at the beach is undercooked chicken, fish, or meat as well as different kinds of “salads”. Not only do these kinds of foods allow for a large number of food borne illnesses, but they also can cause cross contamination with other foods. A research study that appeared in Letters in Applied Microbiology, has recently suggested that Salmonella (one of the most common food borne pathogens) contaminates raw/undercooked chicken and meat products at the highest rates over the summer. Also, different chicken salads, egg salads, and tuna salads can cause cross contamination due to the mayonnaise, if they are not chilled to the correct temperature. These different kinds of “salads” containing mayonnaise can still be enjoyed if they are transported and kept at the appropriate temperature. Foods containing mayonnaise must be stored at 45 deg F or lower. To be sure of this, use freezer gel packs to keep food and beverages cold and at a safe temperature.
These types of foods should be stored in containers that can be kept cold such as Kangovou, which is made from food grade stainless steel.
When keeping food safety in mind at the beach, it is also important to consider how you are going to transport and eat your lunch. It is important to pack your food in a cooler with ice (or ice packs) so that the food stays cold and fresh. Also, finger foods tend to be the easiest for the beach and help to avoid “sandy” lunches, so think whole fruits and sandwiches! Don’t forget to wash any fresh produce you pack with you!
So, what are 5 safe and healthy lunches to bring to the beach?
1. Whole-wheat bread with natural peanut butter and banana – The bread won’t get soggy and the peanut butter and banana will give you fuel for hours!
2. Whole-wheat pita with grilled chicken and veggies with hummus –Pack celery and raw broccoli florets to dip in hummus. Single-serve hummus packs are a great way to eat more healthfully and to enjoy finger foods!
3. Whole wheat crackers with low-fat cheese and a handful of grapes or cherries, and carrots or celery sticks – Having a variety of food can make lunch at the beach fun and make it feel like a picnic!
4. Whole-wheat wrap with lean turkey or lean ham with veggies and homemade trail mix (dried fruit, cereal, and nuts) – Homemade trail mix is a fun and healthy way to eat some of your favorite foods!
5. Grilled chicken sandwich on a whole-wheat bun with dark lettuce – pile more veggies on your sandwich for more flavor!
Don’t forget about snacks! To keep everyone satisfied and happy, think about quick and healthy snacks such as whole fruits, veggie sticks with low fat dip/hummus, homemade trail mix, whole grain granola bars, and popcorn. And don’t forget to pack plenty of water!
References Scott J (2012). DRAFT Qualitative Risk Assessment Risk of Activity/Food Combinations for Activities (Outside the Farm Defintion) Conducted in a Facility Co-Located on a Farm. Center for Food Safety and Applied Nutrition, Food and Drug Adminstration, U.S. Department of Health and Human Services. , 1-95.
Zdragas, A K Mazaraki, G Vafeas, V Giantzi, & T Papadopoulos (2012). Prevalence, seasonal occurrence and antimicrobial resistance of Salmonella in poultry retail products in Greece.. Letters in Applied Microbiology, 55(4). retrieved May 31, 2013, from http://www.ncbi.nlm.nih.gov/pubmed/22943611