What we eat: Dinner Edition (6)

Idea # 6: Chicken Zucchini Poppers with homemade guacamole (Low Carb)

These are so delicious! Get the RECIPE HERE!  We recommend that you bake them, who wants to stand over a hot pan if they don’t have to!?

To make homemade guacamole, finely chop white onion and put it in a small glass container. Cover the onion with the zest and juice of one lime, a generous sprinkle of salt, and a little warm water (just enough to cover the onion).  Let that sit for 1-4 hours as this takes the raw taste away from the onion. Next chop cilantro and jalapeño. Squeeze all the liquid out of the onion. Scoop a ripe avocado into a bowl and add the onion, cilantro and jalapeño. Add coriander, cumin, and salt to taste. Enjoy! You can store leftover guacamole in the fridge with a layer of water on top to prevent browning.

We hope you enjoy some of these recipes. Prevent dinner doldrums!

Registered Dietitian Nutritionist Lindsay



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What we eat: Dinner Edition (5)

Idea # 5 Green Minestrone with Roasted Chickpeas

Sauté pancetta in a large stock pot, and set aside. Then add chopped onions and celery and sauté until they begin to soften (about 5 minutes). Add chopped fresh garlic and sauté for 2 minutes more. Add chicken broth, chopped zucchini, chopped fresh green beans, and chopped frozen spinach to the pot and sauté for about 10 minutes, until the green beans are tender. Return the pancetta to your pot and serve. Top with fresh basil and Parmesan.

For the chickpeas, preheat your oven to 400F. Meanwhile, rinse and dry well a can of organic chickpeas. Allow it to sit for a few minutes so they are truly dry. On a cookie sheet, toss the chickpeas with one Tablespoon of olive oil and sprinkle lightly with salt. Roast for 25-30 minutes, stirring every 10 minutes.  Toss the hot chickpeas with your favorite spices (I used chili powder and cayenne, but I want to try lemon zest and chopped rosemary next time). These are best eaten immediately.

Use the chickpeas as a garnish for the green minestrone soup.


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What we eat: Dinner Edition (4)

Idea # 4: Lettuce Wrapped Bacon-Avocado Sliders with roasted cherry tomatoes (Low Carb)

Roast a small portion of cherry tomatoes in the oven (toaster oven works too). Chop up some leftover nitrite-free bacon, slice a ripe avocado, chop dill pickles and break a slice of Havarti cheese into small portions. With all the toppings prepared, set out to form the organic ground beef into tiny patties for sliders. Sauté the patties until done to your likeness (you could bake them too if you prefer). Place the cooked sliders on leafs of butter lettuce and topped with all the toppings. So yummy! You will not miss the bun!


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What we eat: Dinner Edition (3)

Idea # 3: Light Dinner: Homemade miso soup.

At Trader Joe’s purchase Ginger Miso broth in a carton. In a saucepot bring it to a simmer. Cube organic high-protein tofu and place into the hot broth. Top it with sliced green onions. It’s perfect for a snack or a day when you just need something light for dinner.


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What we eat: Dinner Edition (2)

Idea # 2: Coconut Flour Fried Chicken paired with an Arugula and Parmesan Salad (Low-Carb Friendly).

Dredge your seasoned skinless boneless chicken thighs lightly in coconut flour before placing in a pan filled with a small layer of healthy oil. For the salad, toss fresh arugula with olive oil and freshly squeezed lemon juice. Sprinkle with salt and pepper. Top with shaved parmesan.


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What we eat: Dinner Edition (1)

Tired of the same ol’ salad with chicken for dinner as you watch your weight? For the next 6 days, take a peek at our blog daily to see what we eat for dinner to give you some inspiration!

Idea # 1: Zoodle Bolognese

Spiralized zucchini noodles (“zoodles”) with homemade bolognese sauce. To make the sauce, sauté ground turkey with onions and peppers, fresh thyme and dried oregano, then added a jar of organic marinara sauce. Freshly grated parmesan and fresh basil complete the dish.


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Benefits of Omega-3 Intake


You’ve probably heard that omega-3 fatty acids are healthy for you, but did you know most Americans don’t get enough? There are two important types of omega-3s: EPA & DHA. For healthy adults, the recommendation is to eat about 12 ounces of EPA- & DHA-rich fish per week to get adequate EPA and DHA intake. However, the average American consumes less than 3.5 ounces of seafood per week. With all the concerns about sustainable seafood, mercury and PCB contamination, and due to cost and taste preferences, it isn’t realistic for many of us to get in the recommended 12 ounces per week.  Further, the American Heart Association recommends even higher consumption of EPA and DHA for individuals with heart disease, high cholesterol, or high triglycerides. For these reasons, an EPA-DHA supplement is an important addition to a healthy diet for many people.

Benefits of Omega-3s 

The University of Maryland Medica Center’s site contains a great overview of the many health benefits associated with adequate DHA & EPA consumption. As you can see, intake protects brain function and mood stability, improves blood pressure, cholesterol, and triglycerides, lowers cardiovascular disease risk, support diabetes management, and is very helpful in diseases of inflammation like arthritis, inflammatory bowel disease and asthma. Learn about how EPA and DHA decrease inflammation in this great video by our Medical Director, Dr. Robert Woodbury.  And because obesity is a disease of inflammation, consuming adequate EPA and DHA, through diet or supplements, helps support weight loss and achieving a healthy weight.

At Healthy Steps we carry a line of EPA and DHA supplements that are purified and batch-tested to be free of heavy metals and other contaminants, have no fishy aftertaste, and provide 430mg of EPA and 290mg of DHA per softgel. This is a lot more of the anti-inflammatory ingredients than most over the counter fish oil supplements offer. Call or stop by the center and we’d be happy to answer any questions you have! It is important to always check with your health care provider before beginning an Omega-3 supplement because they can interact with certain prescription and over-the-counter medications.

Here’s to your Health!

Registered Dietitian Nutritionist Lindsay

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What To Do if Your New Year’s Motivation is Waning


If you started out January all fired up about making big changes in your life and just aren’t as motivated now, as we approach mid-January–you’re not alone! Research shows the boost of motivation for self-improvement many of us get each January 1st only lasts about two weeks…which explains why only about 8% of people successfully achieve their New Year’s resolution. With statistics like that, it would be easy to get discouraged and just abandon our grand plans, but don’t give up yet. You CAN achieve meaningful changes in in the next months, especially with three key ingredients studies prove increase rates of success: real accountability, effective, research-based strategies and lots of support.

One-on-one appointments with our weight loss experts at Healthy Steps are a great way to get all three keys in one simple step. Start by calling or emailing to set up a consult to learn more about our services, or to schedule an initial weight management appointment. In your first appointment we’ll start educating you on the most cutting edge weight management strategies, emphasizing whole-body health all the while. There is so much information out there, much of it from dubious sources, about how to lose weight…a lot of the information is down right wrong and plenty of it is full-out dangerous.  Meeting with Registered Dietitians and Nutritionists means you are getting expert guidance so your efforts are SAFE and EFFECTIVE. Our expertise will help you set achievable goals and we’ll keep you accountable to all the action-steps you choose. I don’t know how many times I’ve had clients say to me, “I was going to eat that cookie but then I realized I’d have to tell you about it so I resisted!”

My favorite role as a weight management dietitian is being your cheerleader. I know, at a very personal level, how hard weight management is. We all need support and encouragement to keep at it and we love offering both, here at Healthy Steps. We are a warm, positive environment filled with kind, understanding staff. This is so key! My relationship to each client is the most important (and best) part of my job. We would love the opportunity to support you in your efforts to achieve a healthy weight and increase your overall wellness.

Call us at 707-546-7900 or email info@healthystepstlc.com to get started.

Here’s to your Health!

Registered Dietitian Nutritionist Lindsay

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5 Tips for turning your New Years Resolution into Reality

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Ready for a new slimmer you in 2016? Follow our five tips for increased success in the new year.

5. Turn your Big Goal into baby step weekly goals. 

Want to lose 50 lbs this year? Turn this into ACTION-oriented baby steps for each week. Maybe you could start by cutting back to only 12 ounces of soda per day? Or, work on getting out for three 10 minute walks this week. Baby steps are realistic, achievable and motivating when accomplished!

4. Prepare your environment for success.  

Want to eat more vegetables? Look up some new veggie recipes. Shop for your favorites. Wash and chop in advance so they are ready to munch on with your favorite healthy dip. Want to eat less sugar? Throw away all the cookies, juice, ice cream, etc in your kitchen…set yourself up for success through preparation.

3. Keep records of your progress. 

Keep a running log of your weight so you can see how you’re doing. It’s a good idea to get on the scale at least once a week (and at most, once a day) to monitor your progress. Other ways to keep track include an activity log, food journal, body measurements, or a step counter.

At Healthy Steps, our favorite way to keep track of your progress is with Bioeletric Impedance Analysis (BIA) performed at each visit. A BIA test measures body composition (percentage of fat and lean mass) giving us much more accurate information than the scale alone. Coming in for a baseline BIA test means as you lose weight you can see exactly how much of the weight lost is pure fat, and you can watch your body composition improve as you lose fat and preserve lean tissue (an indicator of healthy weight loss).

2. Reward goals that you achieve. 

As you track each week, celebrate accomplished goals with little non-food rewards. If your Fitbit shows you successfully reached your goal of 10,000 steps every day for a week, go get a pedicure, or a new pair of walking shoes, or buy yourself flowers. Rewards are very powerful motivators–take advantage of them!

1. Get Expert Advice and Accountability

Come meet with our Registered Dietitians, Nutritionists and Lifestyle Educators at Healthy Steps for guidance on weight loss strategies that prioritize health as well as quick results. Did you know certain probiotic strains (like the pharmaceutical grade probiotic supplements you can pick up at Healthy Steps) have been shown in various research studies, including a recent study out of Stanford University, to increase the amount of weight loss significantly compared to individuals not supplementing? Want to learn about how different carbohydrates affect weight management differently? Expert advice means you work smarter, not harder!

Beyond that, meeting with our weight loss experts weekly or every other week will keep you accountable to your New Years Resolution…and accountability has been proven to increase success!

Happy 2016!

Registered Dietitian Nutritionist Lindsay

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Back On Track with Sharon McKenzie


Call TODAY to sign up for Back On Track Class with Sharon McKenzie!!

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