Do You Need A Nutritionist on Retainer?

Do you…

• wish you had someone to call on for a quick nutrition tip or a great recipe?
• eat out a lot and don’t know what to order to keep it healthy?
• feel stuck in a diet rut and need some reliable advice?

Or, maybe…

• you’re simply trying to lose that last 10 pounds?
• you’ve started down a healthy path but need coaching support to keep up the motivation?

Would you like to have a nutritionist on retainer for less than the cost of one dinner out?

• providing coaching support at your fingertips whenever you need it
• sending you weekly audio coaching tips to keep you focused on results
• hosting inspiring, educational seminars on Eating Smart topics
• answering your individual nutrition questions in free coaching sessions
• supplying practical nutrition tip sheets, grocery lists and recipes

If you answered yes above, then my Eat Smart online coaching community is for you!

Eat Smart is a private membership site dedicated to supporting its members to meet their health and wellness goals. It provides professional expertise in a group format for less than the cost of one dinner out!

At Eat Smart we focus on day to day progress - not perfection or comparing yourself to others! You may already eat smart and just need the encouragement from a community of like-minded folks and my weekly audio tips. Maybe you need a little more nutrition know-how and will take advantage of the monthly nutrition seminars, tip sheets, handouts, grocery lists, and recipes. Or maybe you’ll find the free one-on-one coaching from me the most useful aspect of the club. Whatever level of commitment and coaching you need, you will find it. My intention is to meet you wherever you are on the health spectrum, and work from there.

The main purpose for creating this community is to expand access to specialized nutrition information and coaching support to everyone who wants it – at a very affordable price. So yes, for less than the cost of one dinner out, you can join me in a learning community of people with the same goal: staying inspired and focused for the long term, while navigating very busy, very full lives.

Please click here to learn about the benefits of club membership and to take advantage of my special Spring into Summer offer of just $19/month.

Think a family member, friend or co-worker might benefit as well? Please pass this along!

Here’s to Eating Smart!

Danielle Omar, MS, RD
The Food Confidence Expert

www.foodconfidence.com

10 Ways to Eat Clean & Green

Today is the 40th birthday of Earth Day.

In honor of our planet, I’m celebrating the many ways our daily food decisions can protect the earth's limited natural resources and promote sustainability. If you think you can’t make a difference by what you choose to eat, you can!

Below are 10 ways to make Earth Day mean something all year long.

Eat less meat. Over half of US farmland is devoted to growing food for the animals we eat. Raising animals for food generates more greenhouse-gases than all the cars, trucks, trains, ships, and planes in the world combined. Get creative with meatless Mondays and when you must eat meat and fish, choose US raised shrimp and fish like barramundi, tilapia and catfish, and 100% grass fed beef and organic poultry.

Eat seasonally. Reconnect with nature’s cycle and enjoy food at its freshest and least expensive. Avoid paying a premium to eat food that has traveled half-way around the world to get on your plate. Browse recipes by season here!

Eat fresh at every meal. Fill at least half your plate with fresh food at each meal. The earth (and your waistline) will thank you for it.

Eat in. Just because you eat sustainably, your favorite restaurant might not. Save energy, packaging, and waste by cooking at home.

Eat in bulk. Pay attention to the packaging your food comes in. Are you buying two or three times the paper or plastic you need to because of convenient, single-serve snack foods, cereals, and drinks? Buy in bulk when you can - you’ll save money, resources, and you'll eat less processed foods.

Eat Local or Regional. Decrease the distance from the farm to your plate by shopping at local farmer's markets or joining a Community Supported Agriculture (CSA). Be a part of a community that buys food from local farmers. Local food tastes better, uses less packaging, and costs less.

Eat from your own garden. In the garden, the greenhouse, or the windowsill - grow your own tomatoes, peppers, cucumbers, zucchini, and herbs! Learn how here.

Eat from reusable containers. Reuse your plastic storage bags, bring your lunch in reusable containers (I like these Bento boxes), bring your own produce storage bags when shopping, and re-purpose to-go containers.

Eat clean. Choose fresh, whole foods whenever possible. Limit highly processed, frozen meals, and packaged foods. Eat food your grandparents would recognize!

Eat earth friendly. Look for eco-friendly labels such as Certified Organic, Rainforest Alliance Certified, Bird Friendly, Marine Stewardship Council, Food Alliance, Fair Trade Certified, Grass-Fed, Certified Humane Raised and Handled, and Hormone free.

So, what will you do to make a difference today?

Danielle Omar, MS, RD
The Food Confidence Expert

www.foodconfidence.com

What's the Deal With? Coconut Water

The newest trend in beverages this year is coconut water.

Have you seen it in stores? If you haven't yet, get ready to see it everywhere!

What is it? Coconut water is the nutrient-rich liquid that comes from a young green coconut. It's not the same as coconut milk, which is part of the flesh of the coconut, and is much higher in fat and calories (coconut milk is typically used in coconut-based dishes like Thai curry and desserts). Coconut water is what you would get if you stuck a straw into a young coconut and started sipping!

Why should you drink it? Coconut water is a natural source of electrolytes (potassium, chloride, phosphorus, calcium and magnesium) and it's rich in Vitamin C. It's also fat free, low in sugar and low in calories (about 60 calories for 11 oz).

Where can you find it? If you find yourself in the Pacific Islands, then just bore into the top of a coconut, slip in a straw, and start sipping! Otherwise, you'll have to drink it from a box. Popular brands include Zico, Vita Coco and O.N.E. You can find these at natural grocery stores like Healthway, Whole Foods and Harris Teeter. Be careful of the flavored versions, as they may have more sugar.

How do you drink it? Many people use coconut water as they would a recovery sports drink to replenish electrolytes. You can use it as the liquid in smoothies or shakes, as a soup base, or in place of water when making rice and other grains. You can also make refreshing summer drinks using coconut water as the base, and even use it to make flavorful ice cubes!

So, what do you think? Do you drink coconut water? How do you like it best?


Danielle Omar, MS, RD
The Food Confidence Expert

What's the deal with? Fennel

Increase your vegetable vocabulary this spring and try some new foods! Ever seen a veggie in the grocery store and wondered what to do with it? Fennel is a tasty favorite often overlooked for just that reason - why not give it a try?

Fennel



What is it? Fennel is crunchy and slightly sweet with a unique licorice-like flavor. Used mostly in Mediterranean dishes, it is often associated with Italian cooking. Fennel looks like celery stalks growing from a white bulb. At the tip of the stalks there are leaves that grow flowers which produce fennel seeds. The bulb, stalk, leaves and seeds are all edible.

Why should you eat it? Fennel contains powerful antioxidants rutin and quercetin, which help reduce inflammation and reduce the risk of cancer. It's also rich in vitamin C, fiber, folate, and potassium

How to prep it? The base, stalks, and leaves can all be used in cooking. Cut the stalks away from the bulb at the place where they meet. To use the bulb, first cut it in half, remove the base, and then rinse it with water. The best way to slice it is vertically through the bulb, remove the hard core from the center before cutting it. The stalks can be used for soups, stocks and stews. Use the leaves as an herb like parsley.

How to eat it? Fennel is as versatile as it is unique. Here are a few quick and easy ways to add it to your meals:

• Saute fennel and onions for a quick and tasty side dish.
• Combine sliced fennel with avocados and oranges for a delightful salad (try this recipe).
• Braised fennel is a great complement to pan-seared scallops, grilled shrimp or salmon.
• Add sliced fennel to your sandwiches for lunch.
• Top thinly sliced fennel with plain Greek yogurt and chopped mint leaves.

Enjoy!

Danielle Omar, MS, RD
The Food Confidence Expert

www.foodconfidence.com