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Friday, August 22, 2014

Infographic: Building a Balanced Lunch Box

Here's an infographic to help with Building a Balanced Lunch box!


For more posts on back-to-school: Lunch Box Packing Product Tips and Lunch Gear Picks and Tips.

Wednesday, August 20, 2014

Lunch Box Packing Product Picks



As you are preparing your shopping list for back-to-school, when it comes to lunches, here are tips and product picks to fill your lunch boxes for protein, whole grains, and drinks!


Protein - Including protein at lunch helps to balance blood sugar levels and fill your little one up! Think beyond the traditional and add in hummus in mini cups as dip for veggies, 50% Light Cheddar Cheese Snacks, Greek yogurt, or almond butter packets.



Whole Grains - Add in whole grains with granola bars, whole wheat wraps, whole wheat bread, and whole grain crackers. A favorite granola bar of mine are the KIND Healthy Grain Bars (pictured left) - made with 5 super grains: oats, millet, quiona, amaranth, and buckwheat. A favorite cracker are the classic original Triscuit or the tasty new Brown Rice Triscuits.


Drinks - If you are packing a drink for your children, look for juice options that are made with 100% fruit and/or vegetable juice with no added sugar, to pack in vitamins and minerals. For example: good2grow with fun no-spill character toppers (pictured right) or Honest Kids pouches. Plus switch it up from time to time and pack mini water bottles or small cans of sparkling water! Or even opt for shelf-stable milk drink boxes like those by Horizon Organic.

Wednesday, August 13, 2014

Lunch Box Gear Picks and Tips


If you are getting ready to think back-to-school, likely you're thinking about gearing back up to pack lunches daily! Here are some of my top lunch box packing gear picks:


Lunch Box: Packing a lunch starts with having a great lunch box because they are not all created equal - some are very hard to keep clean and are not washable. Here is a great lunch box option by BuiltNY that is a great size and can be washed (pictured left).

Easy Packing Option: Look for containers that make packing lunch easy! A personal favorite is the Eco lunch box three-in-one (pictured right). In this container, there is plenty of storage for a sandwich, veggie, and fruit. There are many similar style options available at ecobox.com! Plus it cuts down on waste!


Reusable Bags: There are reusable snack and sandwich bags that are awesome and hold up really well like: lunch skins (pictured left). They wash really well and can go right in the dishwasher and they come in fun prints.

Cold Storage Options: Depending on the time of lunch for your little one and what you are sending, sometimes it is a must to include an ice pack. Check out these storage containers from Fit Fresh (pictured right) that have ice packs built in. They are perfect for sending yogurt, applesauce, or fruit salad and really easy to clean.

Stay tuned for my lunch packing product picks! 

Tuesday, August 12, 2014

Hydration Tips, Facts, and Reminders


When it comes to performance for athletes - a focus on hydration is a must. Here is a quick infographic that has some of the key highlights, facts, and reminders. Check it out and share the information! 

Right click on the image below to open it in a new tab or save the image to view in a larger format. 

Wednesday, July 16, 2014

Misinformation All Around

Friend, clients, family, and the public ask me lots of questions about nutrition and it is always amazing to me how much mediocre and terrible nutrition information is out on the Internet, on television, in print, and circulating around. Here are few recent examples that I have stumbled upon...

"This magazine encourages athletes should cut back on salt intake." Background: A friend showed me a sports supplement publication that in one article touted electrolyte (including sodium - aka salt) supplements and then another article discouraged sodium intake and suggested cutting back on sodium. Clarification: The complicated part about nutrition is that what is right for one person, is not right for the next person. For example, if you have high blood pressure, yes, cutting back on sodium makes sense. Yet, if you are an athlete and exercising for extended periods of time routinely, then you actually need to make sure that you are adding some salt to your intake to help your body with fluid balance. 

"I heard on tv that green bean coffee extract helps with weight loss and you don't have to exercise." Background: A friend saw on a popular tv show that green bean coffee extract is a miracle weight loss supplement and you don't even have to exercise. Clarification: There are is preliminary research that shows that green bean coffee extract may increase weight loss, yet the studies are preliminary and of poor quality. Any suggestion of weight loss without exercise, is poor advice, exercising is essential to overall health - irregardless of weight loss. 

"My pharmacist said I should try a gluten-free diet." Background: A women told me at the pharmacy, it was suggested to her to try a gluten-free diet by the pharmacist. Clarification: No offense to pharmacists - but as professionals, recommending diets is not part of their training. If you think that a gluten-free diet maybe right for you - talk with you health care provider and ask to work with a registered dietitian to understand the specifics of a gluten-free diet, as following one may or may not be right for you. 

Here are some quick tips to keep in mind:
- If someone other than your health care provider or a registered dietitian is suggesting you to try a specific restrictive diet, take this information with a grain of salt and consult with your health care provider first and work with a registered dietitian to develop a plan that is right for you, to find a registered dietitian near you: http://www.eatright.org/programs/rdnfinder/

- If a supplement company is touting nutrition information - Check out: Is a registered dietitian and/or health professional quoted in the article? Are specific scientific studies referenced? If you answered no to either to either question, take the information with a grain of salt! And before taking any supplement, consult with your health care provider and when it comes to sports performance supplements, talk with a board certified sports specialist dietitian to help you figure out what supplements are right for you! Find a sports specific registered dietitian: http://www.scandpg.org/

- Look for "RD" or "RDN" after someones name - this indicates they are a registered dietitian/ registered dietitian nutritionist, which indicates they have the credentials to practice in the area of food and nutrition.

If you have a question about something to do with food and nutrition that you have read or heard and would like Molly to clarify it for you - contact her her! 


Monday, June 2, 2014

Fueling Your Active Child

Are you rushing kids to practices, games and events? If you are, you know the challenges of eating dinner, getting homework done and being in bed by a reasonable hour. Here are some quick tips to help you navigate fueling your active child:

Water will do - Encourage your child to drink mostly water throughout the day and bring a water bottle to games, practices and events. Skip sports drinks and DEFINITELY skip energy drinks. The American Academy of Pediatrics (AAP), notes: Sports drinks have a limited function for pediatric athletes; they should be ingested when there is a need for rapid replenishment of carbohydrates and/or electrolytes in combination with water during prolonged, vigorous physical activity. For more details, click here to read the full article from AAP.

Make a meal game plan - To survive a super busy week, having a meal game plan helps tremendously! To start, take a look at your schedule for the week and figure out: which night(s) you will actually have time to cook, which night dinner needs to be ready in a matter of minutes and what time dinner needs to happen to make it on time to the game or practice. Then plan out what you're going to make each night! 

Try one of these super quick meal ideas:
Grilled cheese sandwich meal: Prepare a grilled cheese sandwich on whole wheat bread, served with carrot sticks and watermelon cubes. 
Chili: Even in the summer, chili can taste great! Start it in the crock pot in the morning and serve it with garlic toast and sliced veggies for dinner.
Grilled pizza: Buy premade pizza shells, grill on medium heat until one side is lightly toasted. Then flip and top the shell with sauce, cheese and your toppings of choice. Serve with sliced cucumbers and apple slices. 
Make your own tacos: Start with soft or crunchy whole-grain tortilla shells and fill the tacos with re-fried beans, chopped tomato, onions, cucumber and shredded cheddar cheese. 
"Brinner" (Breakfast at Dinner): Scrambled eggs, whole grain toast and fruit.
Steak Sandwiches: Slice steak thin and cook it in a medium skillet, until desired level of doneness. Serve on whole wheat toast and top slice sauteed onion and peppers. 

Snacks: Stock up on wholesome snacks like: yogurt tubes, applesauce cups and popcorn for each grab n' go snacks to take with you. For a more filling snack for those times when they get  home and they are SOOO hungry, try a fruit and yogurt parfait, prepared with Greek yogurt layered with sliced fruit and whole grain granola.  

Monday, March 31, 2014

Skinny Size-It

Tired of giving up the meals you love because you're trying to lose weight? I'm excited to share with you.... that you don't have to give up your favorites, instead you can skinny size-it. My cookbook, Skinny Size-It, is now available where books are sold featuring 101 recipes to fill you up and slim you down!

View some of the recipes from the book from my visit to Bridge Street

Check out the "how to" make the Polenta Lasagna recipe that she shared with The Daily Meal

Check out 3 Surprising Healthy Ingredient Swaps from Skinny Size-It from epicurious.com

Connect with me on Facebook and to learn more about updates on what's new with Skinny Size-It!