Post written by Mallory Bratton, MS, RD, LD
I’m not what you would call “a morning person”, but I do like to get up and get my day started early.
Mornings are typically my most predictable time of the day to things accomplished…including working out. No one else is awake, no texts, no emails, and I’m completely free from all other forms of communication.
While an extra hour of sleep each day does sound good, I know that I’ll actually have more energy if I get my day started with exercise!
Post written by Mallory Bratton, MS, RD, LD
Frozen meals, good or bad?
There are a wide variety of frozen meals on the market. There are plenty of bad ones and a handful of options I actually recommend.
Many Americans like frozen meals because they are quick and convenient, but choosing the right nutrition within the frozen meal is the only way to make these quick and convenient meals worth it.
As a general rule, I recommend that any frozen meal you eat have less than 800 mg sodium and around 300 calories per entrée. There are a few brands that tend to fall within this calorie and sodium goal range including Lean Cuisine, Weight Watchers, Smart Ones and Healthy Choice. My personal favorite is Lean Cuisine for the wide variety of flavors and great taste!
One complaint that I often hear is that the meals are not filling. One suggestion is to add some additional frozen vegetables on top of the frozen entrée before microwaving.
This can increase the volume of the meal without adding many calories, while at the same time maximizing the number of vegetable servings you’re getting. Another idea is to pair the meal with a low-fat yogurt or piece of fruit.
Some people tend to think that frozen meals are too expensive, but the good news is they are also often on sale. I recommend looking for the ads and stocking up when they’re available. Store brands are also an option as long as the calories and sodium fall within the same parameters I mentioned above.
At the end of the day, frozen entrees are cheaper than eating out for lunch and also are generally better for our waistlines!
What do you think? Do you eat frozen meals? Which ones do you enjoy the most?
Post written by Mallory Bratton, MS, RD, LD
Popcorn is a staple in my diet and I recommend it to patients on a daily basis. The key is choosing the right type of popcorn. I always try to stress choosing a 94% fat free popcorn. Oftentimes, a whole bag (5-6 cups popped) is only about 100 calories.
Popcorn is one of very few foods that you can eat a large volume of for very few calories, not to mention it has great fiber since it is a whole grain. One thing I do warn patients is to be sure to monitor the sodium content of the popcorn.
So how exactly do you know if you are choosing the right popcorn? The nutrition labels on popcorn can be quite confusing between the popped and unpopped, how many servings there are in one bag, etc.
Even as a dietitian, I get confused. I had a patient recently bring me the nutrition label for popcorn and I couldn’t explain it either!
Post written by Mallory Bratton, MS, RD, LD
Your doctor keeps a record of your lab values and trends, but it’s important for you also to educate yourself so you can take a proactive approach to your health.
Take high cholesterol, for example. Before the doctor informs you that you have high cholesterol, how else would you have known? You wouldn’t unless you had a serious warning sign or you had labs drawn. Oftentimes symptoms are not overtly apparent, so knowing where you stand in your numbers is essential.
So what numbers should you know and what is the reference range?
Post written by Mallory Bratton, MS, RD, LD
Not too long ago I was getting ready to move and the evening was going to be filled with cleaning and packing. All of my kitchen utensils and gadgets were already packed and the only option for dinner was carryout.
I looked up the restaurant menu on my phone and called and placed my order. Much to my surprise, when I opened the meal at home, it was a fried chicken sandwich!
I thought I ordered a spicy grilled chicken sandwich but it was a spicy fried chicken sandwich. I thought to myself “There is no way I was wrong. The restaurant had to have given me the wrong order because I tell people how to choose healthy menu options every day!”