Easy Baked Apple Recipe

Oh I love the smell of apples and cinnamon in my home! Fall is definitely here and that means so are the holidays. I thought I'd have a lighter, sweet treat this evening that is still nutrient-rich  & pleasing to the taste buds. I hope you enjoy this recipe...I sure did. Happy Holidays!

Cindy's Healthy & Easy Baked Apples

Ingredients

2 Small Gala Apples (or apple of choice)

1/2 tbsp cinnamon
1/2 tsp nutmeg
2 tsp Brown Sugar with Splenda® or Stevia®
2 oz Water

Optional: 1 oz walnut halves, unsalted (about 14)

Note: Feel free to change up the amount of spices. 

Preparation

Pre-heat oven to 350 degrees
Chop apples into small slices and place in a small baking dish (8x8 will do). 

Coat apples well with cinnamon, nutmeg, and Brown Sugar 

Place water in the dish & bake apples uncovered for 20 minutes or until apples are soft

Note: I like to leave a little crunch to mine. 

Yields: 2 Servings (2 Apples)

Let cool, then cuddle up on the couch with your favorite Holiday movie & Enjoy! 

Optional: If you'd like to add more of a crunch consider topping the whole dish with 1 oz of walnut halves 

Nutrition Information:

Serving Size: 1 Apple (1/2 dish)

109 calories

25 grams carbohydrate

4 grams fiber

With added topping

201 calories

9 grams fat

27 grams carbohydrate

5 grams fiber

3 grams protein

Nutrient analysis based of of the USDA Database

Recipe adapted from Health Essentials.

7 Top Weight Loss Resources

Weight loss tends to always rank in the top 3 of new year resolutions. I have been among the many who swear "This will be the year                   ". You fill in the blank. I had said the following:

This will be the year I achieve my best body! (I already had a great body)
This will be the year I lose my belly! (I have never had a "belly")
This will be the year I workout every day and eat healthy. (What a miserable life!)
This will be the year I get a six pack. (Why?? Why did I want a six pack?)

This will be the year..... I could go on and on but you see the trend. It has always revolved around my weight and body image. One year I did achieve success in losing weight and gaining muscle and confidence. That year was the beginning of my health obsession. Over the past 10 years I have battled with finding a balance with food and exercise. Fortunately I found the field of dietetics while I was in college and it gave me valuable resources that saved me from a deeper disordered eating and exercise pattern. I want to share some of those resources with you all today. If you have any questions please do not hesitate to ask above all seek guidance from a dietitian in your area.

1. EatRight.org

The Academy of Nutrition and Dietetics provides articles on food, fitness, and health. Readers can choose articles specifically for kids, parents, men, women, and/or seniors. 

Latest Articles:

Weight Loss
4 Metabolism Myths and Facts
Jill Kohn, MS, RDN, LDN
Why can one person eat like a growing teenager and not gain a pound, while another person's every indulgence shows up on the scale? Chalk it up to individual differences in metabolism, muscle mass and physical activity. View Item

Weight Loss
5 Tips to Kick Bad Eating Habits to the Curb
Jill Kohn, MS, RDN, LDN
Are you guilty of skipping breakfast, ordering takeout, getting jitters from coffee overload and counting potato chips as part of a viable diet plan? It's time to kick those habits to the curb and start eating right. View Item

Nutrition
Choose Healthy Fats
Sharon Denny, MS, RDN
Fat is a nutrient necessary for your health. While various fats in foods have different effects on health, some fats offer health-protective benefits. Consider including foods with these fats, in moderation, to your meals. View Item

2. Best Food Facts
Best Food Facts gives you the opportunity to connect with food system experts around the country.

Latest Articles:Diet Showdown - Cleansing!
Understanding Processed Foods

3. RD411.com

RD 411 is a professional resource I use on a daily basis for both work and home. As a consumer you may benefit from browsing through the Educational Materials section. Here you will find a great selection of resources for heart health, weight loss, and overall healthful living. 

Great places to start:

Weight Control
Shopping Lists
Healthful Eating

4. Fooducate.com

One of my personal favorite Apps and websites for nutrition advice and nutrient analysis.

Fooducate App

Fooducate Tip of the day

5. ChooseMyPlate.gov

This is the USDA's website used to promote and improve nutrition and well-being of Americans. 

Dietary Guidelines for Americans

USDA Food Guidance System (MyPlate, MiPlato, MyPyramid, Food Guide Pyramid)

Healthy Eating Index

U.S. Food Plans

Nutrient Content of the U.S. Food Supply

Expenditures on Children by Families

6. The American Heart Association

Did you know that heart disease is the number 1 killer of women in America?
Great place to start: Weight Management Quiz

7. Places to find great Recipes:

All Recipes
http://www.AllRecipes.com

Recipes
http://www.Recipes.com

Food Network
http://www.FoodNetwork.com

Epicurious
http://www.Epicurious.com

My Recipes
http://www.MyRecipes.com

Cooks
http://www.Cooks.com

I'll continue to update throughout the year so please come on back! And don't forget to tune into my Podcast and continue the talk on weight loss!

Sunday Foodprep with Free Meal Plan Download

Happy Sunday and welcome to Cindy's Sunday Food Prep. My life is slowing down (well, kind of) and I'm able to bring back old healthy habits, one being my Sunday food prep tradition. My week depends specifically on this process, without it it's fast food Heaven in my house. I just don't have time to plan, prep, and prepare meals during the week. Can I get an "Amen?" Today I prepped the following for a weeks worth of meals. For about an hour my kitchen is a complete disaster to others looking in, but for me it's organized chaos. In one section I have sweet treats being prepared:

• Granola bars
• Ice cream sandwiches (recipe TOMORROW)
• Trail Mix

In the opposite corner is protein, mostly chicken. While I'm slicing and dicing my protein I'm boiling, baking, browning and packing in marinate. Today's protein:

• Boiled and shredded chicken put away for Chicken Alfredo 
• Butterflied chicken breast marinated in Greek dressing
• Ground turkey brown with chopped onion for Chili Turkey

Chopped and sliced veggies:

• Romaine Lettuce
• Cucumber
• Romaine Tomatoes for roasting
• Red Onion

I have created this Menu Planner to keep track of weekly eats. Here's an example and a copy for you to download!! 
Enjoy!

Download by clicking here

You'll have the option to download. Choose download as PDF (you'll need Adobe PDF viewer).

If you are having issues I'll convert it to word, just let me know in the comments below. 

I have started pinning weekly recipes on this Pinterest Board. Follow along. 

Follow Dietitian Cindy's board Weekly Eats on Pinterest.

Kids Eat Right Month PR

From The Academy of Nutrition and Dietetics

August is ‘Kids Eat Right’ Month

With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital. Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day.
 August, which is Kids Eat Right Month, is a great time for families to focus on the importance of healthful eating and active lifestyles. The Academy of Nutrition and Dietetics is encouraging families to take the following steps: Shop Smart. To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table. Cook Healthy. Involve your child in the cutting, mixing and preparation of meals. They will learn about food and may even be enticed to try new foods they helped prepare. Eat Right. Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences with one another. Research indicates that those families who eat together have a stronger bond, and children have higher self-confidence and perform better in school. Healthy Habits. You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lower-sodium options, and make at least half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk.
 Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day. Getting kids to eat right can sometimes be a challenge, particularly if they are picky eaters. But experts say that a conversation can help. “Talk to your children. Learn the foods they like. Teach them about the foods they need for their growing bodies. Find ways together to make sure they have the knowledge and ability to eat healthy and tasty foods at every meal,” says Angela Lemond, registered dietitian nutritionist and Academy of Nutrition and Dietetics spokesperson. It may help to consult a registered dietitian nutritionist in your area to ensure your family is getting the nutrients it needs with a meal plan tailored to your lifestyle and busy schedule. For more healthful eating tips, recipes, videos and to learn more about Kids Eat Right Month, visit www.KidsEatRight.org. This August, reevaluate your family’s eating and exercise habits, and take steps to make positive, healthful changes.

Follow my Kids Eat Right Board on Pinterest for recipes, tips, and articles throughout the month of August! 

Follow Dietitian Cindy's board Kids Eat Right on Pinterest.

Finals Food w/ Smart Snacks

I am happy to announce that you are currently reading a post-graduate's blog! This past Friday I proudly accepted my diploma verifying that I, Cindy Huggins, met all of the requirements to earn a Master's Degree in Human Nutrition. Leading up to that memorable moment was a stressful streak of papers, projects, comprehensive exams, and more exams. In all honesty, I didn't think I was going to make it. Over the past two weeks I spent every moment I could in the library. This meant little time to stop, eat, sleep, and exercise. Planning out my days helped to keep me physically and mentally focused so I could push through. My study sessions had to be scheduled out in ink or I would spend a tremendous amount of time on one subject and forget to break and eat. Below was my study day dedicated to comprehensive exams.


When I take the time to go to the library I want it to more-than count so, I pack up to spend the whole day on campus. This means: layering clothes to ensure temperature comfort, study essentials like pens, paper, lap top, high lighters, sticky notes, and note cards, and lastly food! During "dead week" and finals week it is nearly impossible to find a table at the library so taking the chance to leave and eat means you may not return to an empty table. I think I was mentally racing someone the other day. As I walked to the "silent section" of the library my eyes were scoping 180 degrees to catch a table. At the same moment I spot someone packing-up to leave I lock eyes with someone else who was after the same table. We both ignored the look and headed toward the table quickening our pace step -by-step. A sly cut across the room gave me the right a-way. Now having a table, I was locked-in for the day. First let's rewind to before I hit the library. It's a process of planning and packing up for a day of studying. Below are meals and snacks that are simple, quick, compact, cheap, and easily transportable!

Spinach Ice Cubes
Wonderful way to prepare a quick morning or afternoon (or midnight) smoothie. For the week, blend a fresh batch of spinach with your choice of liquid (I use water). Poor over ice trays and freeze. Add ice cubes to your favorite smoothie or juice recipe! Looking for great smoothie recipes? Check out my favorite here!


Big girl cereal with blueberries
Yes, I said Big Girl! It’s time the cartoon cereals go back on the shelf and we start thinking about nutrition! This one is Kashi GoLean !

Tips for choosing cereals:

1. Read the nutrition facts label!
2. Aim for greater than 3 grams of fiber per serving
3. First ingredient should say "Whole Wheat" or "Whole Grain"
4. Ingredients list should be short.

Salad in a Jar
    Layer from bottom:
    Spring Mix (or greens of choice)
    Red Grapes
    Apple slices (sprinkled with lemon juice or diet lemon lime soda)
    Small handful of almonds
    ¼ Cup of reduced-fat Feta cheese
    Drizzle top with light, raspberry vinaigrette dressing (I like Newman's Own!)

Mediterranean Veggie Pita
    Whole Wheat Pita Loaf cut in half
    Spread hummus of choice inside both halves
    Pack in spinach leaves or greens of choice
    Pack in sliced red, orange, yellow, and green peppers
    Sprinkle with reduced-fat feta cheese

Cinnamon Banana Oatmeal
    1 pack of cinnamon spice instant oatmeal
    1 Banana smashed
    Water

English muffin Pizza
    Whole Wheat English muffin
    4 T Marinara/Spaghetti sauce, divided by 2
    ½ Cup Reduced-fat mozzarella cheese, , divided by 2

Simple Salad
    Spring Mix
    Blueberries
    Strawberries
    Apple slices
    Small handful, Honey glazed walnuts
    Reduced-fat feta cheese
    Drizzle a small amount of honey on top

Mediterranean Greek Wrap
    Whole Wheat Tortilla
    Spinach leaves
    Chopped Black Olives
    Variety of sliced bell pepper
    Reduced-fat feta cheese
    Drizzle with small amount of olive oil and vinegar
    Or substitute with your favorite Greek Dressing

Apple and Almonds

Frozen Peanut Butter and Banana Bites
    Slice bananas and lay flat on baking pan covered with parchment paper
    Add 1-2 t of peanut butter
    Top with another banana slice to sandwich the PB!
    Place in freezer and let the magic happen

Greek Yogurt with Kind Blueberry Granola

Chocolate Coconut Breakfast Bars


Fruit Snacks: diced apples, seedless red grapes, and walnuts

Fresh Strawberries

Popcorn, light

Chocolate Chip Sweet Potato Banana Bites

Yum yum yum! Please, share your favorite go-to portable healthy meals/snacks! I’m always looking for ideas. For those of you who still have finals…good luck….For those of you who are done…Congrats!

Wait! Are you ready for this: Cindy Huggins, MS, RDN, LD! Ekk!! 

Blogging NNM

National Nutrition Month

So National Nutrition Month is over, But just because it is over doesn't mean you have to stop picking better food choices or stop being active! 

We shouldn't be active or eat better just one month out of the twelve we have! You can always eat what you love and still be healthier. National Nutrition Month was created to help kids, teens, young adults to make healthier and better choices to keep their bodies healthy. Take a read through these bloggers who were "Blogging National Nutrition Month."

Joe in the Know RDAmyPlay Like a Girl Nutrition Lately Island RD and Yogi Eat Well and Live Well Susie Garcia Newlywed Nutrition More Plant Foods Lemond Nutrition Life to Table Kitchology Nutrition from Scratch Shazzy Fitness Garden Cuizine The Inspired Lifestyle The Savory Entree FlavorRD Choosy Kids The Grateful Grazer Scoop and Savour Deliciously Well  Weber Wellness Priscilla Loves to Run Tayne Your Debt SlimGenics Fit for Life Nutrition Nuptials Sensory Nutrition The Wholey Trinity Renee's Healthy Weighs America's Dietitian The Health Journal RDelicious Kitchen Nutrition Before During and After Cancer Eating 4 a Better Life Bite of Health The Dynamic View Thoughtful ForkB. Flavorful Cooking Little Liz_loves_Lemon Not Quite Zen Sara Haas, RDN, LDN Sharon Palmer, RDN Christie Stoll Fitness Heather Goesch Nutrition Handmade Healthy Real Food for Fuel Cooking Little Marci RD The Susie Garcia Nutrition Works Nutrition for the Health of It Fusion Wellness Sarah Koszyk B. Komplete Nutritionally Real Bite Nutrition Diet-to-Go Southern Fried Nutrition Grapefruit & Granola Christie RD Emily Fonnesbeck RD My Health OC Simple Cravings, Real Food Global Dietitians Charles Street Family Chiropractic Guiding Stars Portland Pediatric Second Act Kitchen Dee's Daily Dish Therapeutic Cuisine Food from the Garden Nutrition & Diet Coach Eat Fit Health MJ and Hungryman KUcumber Nutrition Communications PEIA Weight Management Program Your HHRS News Speedy Edie's Tri Fuel  Dayton Childrens Shield Healthcare Ezpz Full Belly Sisters Wellspan York Hospital Healthcare NOW Radio Great Harvest Go Veggie Carnegie Mellon University Shannon Miller The Skinny on Low-Cal Elysian Cuisine Swirls of Flavor  A Taste of Wellness Nourish RDs Valley Health Wellness and Fitness Center Joslin Diabetes Center JPearl Nutrition Health Advocate Yes! Nutrition Super Market Nutrition RDN Mommy Devine Nutrition Rebecca Weber Chew the Facts Nutrtionally My RD Adventures Feeding America San Diego