Nutrition Tip of the Day

Hide your cravings- if you have a weakness for the stuff you know is bad for you, hide it somewhere you have to work extra hard to go get it. For example, in the back of a closet in your basement. Now that's a little extreme, but you get the picture. When it takes more energy than it's worth to get to it, you're less likely to give in and have it. Just don't forget all together that it's there otherwise you may have another problem your hand (read: pests/rodents/mold/children from next door etc.). Or remove the problem all together and give it away to someone you secretly want to get fat ;) kidding, kidding.

Nutrition Tip of the Day

Train your taste buds! Our taste buds are alterable meaning that when you make changes to your diet say by eliminating foods high in sodium/sugar/processed foods, our taste buds adapt and start to prefer healthier foods. 

Quick Salmon Salad Sandwich

After a short hiatus due to a crazy month- I'm back in the game of sharing my quick healthy meal concoctions! And in exactly one month, I will be headed on a month long vacation (I know, I live a tough life) where I will try my darndest to post about eating healthy while traveling even when you're in exotic crazy destinations.

Quick Salmon Salad Sandwich

Serves 1

1 Pepperidge Farms Whole Wheat hamburger bun (110 calories, 2g fiber)

1 package Chicken of the Sea Salmon

1 tablespoon Greek yogurt

1 teaspoon Olive Oil Mayo

½ cup spinach
3 slices diced tomato
1 tablespoon raisins
salt/pepper to taste

In a small bowl mix ingredients and serve on bun.

Nutrition Info:

231 calories, 5g fat, 0.5g saturated fat, 25g carbohydrates, 3g fiber, 6.8g sugar, 25g protein, 733mg sodium.

Dietitian Says:

If you have all the ingredients on hand, this can be thrown together and halfway gone in less than five minutes! That’s what I did today anyways. Awesome balance of carbs and protein, however, a little higher in sodium than I would like it (aim for less than 600mg per meal and less than 200mg for snacks). That can be compensated the rest of the day though. Also, packaged salmon, such as Chicken of the Sea kinds, can often be better than fresh because it is usually wild Alaskan salmon and not farm-raised Atlantic, which is poorer quality and has less omega-3s, which is the reason to eat it in the first place! Plus, packaged/canned salmon is super cheap! Enjoy!