A Hint of flavored hydration

Discovered a new product that can help you stay hydrated, especially important now that the weather is getting warmer and exercising outside is a good option for taking off the baby fat. It's called HINT and it's basically water with just a hint (hence the name) of flavor at the end of your swig. It has no calories, no artificial sweeteners or sugar and it's in the loveliest bottle. You can throw it in the bottom of the jogging stroller and take sips as you go. The only drawback is it's on the expensive side at $1.79 per 16 ouncer. For a similar at home experience slice oranges, lemons, limes or kiwi into a pitcher of water and put in your fridge.

Lose the Baby Fat with Sleep

There is new research to show that moms do need to sleep, especially if you want to lose your baby fat. A new study in the American Journal of Epidemiology showed that women who slept less than 5 hours a night were 3x's as likely to keep at least 11 extra pounds from their pregnancy. This just adds to what we already know -- that not sleeping enough can release hormones that can lead to overeating. So, for the sake of losing weight, take those naps and get at least 8 hours a night

Healthier takeout

The last two times we've tried to take the kids out to dinner - they're ages 2 and almost 5 - it's been a disaster. My husband and I ended up tag teaming, where one of us shovels the food in while the other keeps the toddler from standing up on his seat and the preschooler from going under the table. Then we switch so the other can eat. Really not an enjoyable experience. So, our answer has been to do takeout as our treat instead. Since I'm a dietitian, I of course have to think about ways to make the meal the best it can be while still enjoying a night off from cooking. Here are some of my tips:
1) Supplement the meal with a bagged salad or frozen veggies. Minimal work but boosts the nutrients.
2) Customize your order. (Bonus: you won't get the dirty looks from the waiter if you call it in.) "Steamed, with sauce on the side" is my regular catchphrase.
3) Tell them you don't want the bread, fried noodles or chips that are usually mindlessly eaten while waiting for your order in the restaurant - they'll be no waiting since the food will be ready to eat as soon as you get it home.
4) Box up leftovers as soon as everyone fills their plate. No need to leave it out, just tempts picking.

I'm glad to know I'm not alone in my homebound eating situation. A survey from the Food Marketing Institute found that 28% of people with children aged zero to six orders in, takes out or drives through at least once a week compared to only 17% of parents with children aged seven to seventeen. Looks like it may get easier to get out in a few more years.

Two super easy fish recipes

Now that you know how good fish is for you (omega-3s, lean protein) - here are my two favorite fish recipes:
Honey Mustard Salmon (serves 4)
Mix 1 Tbs of dijon mustard with 2 Tbs of honey. Pour over 1 lb salmon fillet. Bake at 450 for 10-20 minutes until opaque.

Garlicky Tilapia (serves 4)
Stir together 1-2 cloves of miced garlic with 1 tsp lemon juice and 1 Tbs olive oil. Pour over 1 lb tilapia. Sprinkle with 1/2 cup of breadcrumbs and 1 Tbs dried oregano. Bake at 450 for 10 minutes.

These are so quick and use few ingredients. They are in my regular rotation of dinners for a busy day.

Fish is Fast Food

Eating fish two-three times a week has tremendous health benefits. What most people do not realize is that fish is actually a fast food. See below for different ways of cooking fish and the cooking times, you will be amazed at how little time it takes fish to cook (5-20 minutes depending on the fish). So, go ahead and plan for fish on your busy nights and you will have an easy, healthy meal in minutes.

There are multiple ways to cook fish.

Boil: Shellfish, such as lobster, lobster tails, crab, crab legs and shrimp, can easily be
cooked in boiling water. Once the shells turn bright orange or red, test the meat to make
sure the temperature has reached 140 degrees F. If so, your food is ready – this only
takes about 3-8 minutes depending on the size of your shell fish, so make sure to keep a
close eye on the color change.

Steam: This cooking method is great for more delicate fish. Just place seafood on a rack or steamer basket over a shallow amount of boiling water (you can even use your rice cooker if it has a steaming basket). Then cover tightly and cook shrimp for 2 to 5 minutes and other fish, including crab and lobster for 10 to 15 minutes (again make sure the internal temperature has reached at least 130 degrees F, see below for FDA recommended temps).

Sauté (Pan Fry): Use this method to cook fish fillets or steaks. Start by heating 3 tablespoons of olive or canola oil in a non-stick skillet over Medium to Medium-High heat. Once the oil is hot, add the fish and cook 6 to 8 minutes until light brown, turning once halfway through cooking. Be careful, since this is a fast cooking method it is very easy to get the oil too hot or to over-cook the fish. A great option is to dip the fish in non-fat milk or beaten egg and dip in a mixture of whole wheat bread crumbs and flaxseed meal before cooking.

Poach: This method uses liquid to gently cook fish. First heat the liquid, such as wine,
water, fish stock or milk (add just enough to cover the fish). Then, cover the pan tightly
and cook fillets just below the boiling point. Cook fillets 8 to 10 minutes and whole fish 15
to 20 minutes. You can then use the leftover poaching liquid as the base for a sauce.

Microwave : You can cook almost any boneless fish fillet or steak in the microwave. First,
place fish in a single layer in a shallow dish with a small amount of liquid (any of the above
recommendations will do). Then cover with plastic wrap with a few vent holes. Lastly, cook
fish 3 minutes per pound on high power, turning fish over once during cooking. If you want to add salt do so after cooking (or try lemon pepper or garlic salt for more flavor).

Additional Fish Tips -

• Resist the temptation to over-cook fish until it "flakes." Flaky fish is actually a sign that your fish is becoming dry. The best way to tell if your fish is done is to notice the color change from translucent to opaque (usually white).
• The U.S. Food and Drug Administration (FDA) suggests cooking fish to an internal temperature of 145 degrees F. The optimal temperature to enjoy various types of fish may vary (130-145 degrees F) according to individual preference for texture and taste.
• Use fresh seafood the day you purchase or freeze within two days. If frozen, thaw in the refrigerator overnight. Rinse in cold water, drain and pat dry.

Get outside - Spring is almost here

Spring is almost here in the Northeast. Every March, the weather goes back and forth between nice and yuck. We've had some gorgeous 60 degree sunny days, followed by a few dreadfully gloomy days in the 30s, then it goes back up again. I've been taking advantage of the nice ones by going powerwalking outside with my toddler in the stroller and taking the kids to the playground after preschool. It definitely lifts my spirits. For some of the most durable and reliable strollers designed to get out and get active, check out babyjogger.com. They are versatile, comfy for your little one and even fold up pretty easily. My jogger helped me take off the baby weight from 2 kids. And it's lasted from infancy to age 4 and still going with my younger one.
Here's to spring, springing (for good) anyday now!