Superbowl Snack Makeover

Just when we’ve started to get a grip on our new year’s resolutions we are hit with one of the biggest calorie feasts of the year: The SUPER BOWL. The U.S. Calorie Control Council estimates that Americans pack away 11 million pounds of chips on Super Bowl Sunday. Holy cow America! What’s a girl (or guy) to do? 

Here’s an idea of what you might be consuming:

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You eat all of that and you’ve consumed well over 4,500 calories! Don’t eat like a linebacker this weekend pleeeaasee. Chose some of my favorite skinner versions instead!

Skinny Buffalo Chicken Dip 

  • 2 cups cooked shredded chicken
  • 4 oz reduced fat cream cheese
  • 1 cup fat free sour cream
  • 1 TBSP Blue Cheese Crumbles
  • 2-4 TBSP Franks Red Hot 
  • 2 tbsp Shredded Cheddar Cheese, reduced fat or 2%

Combine all ingredients and bake at 350 for about 12-15 minutes. 

Artichoke Dip

With 25% of your dietary reference intake (DRI) of calcium you can’t go wrong!

Ingredients: Artichoke hearts, mayonnaise, light cream cheese, Parmesan cheese, mozzarella cheese, garlic salt, scallions, parsley 

Calories: 159 

Loaded Nachos

There is nothing I love more than loaded nachos! Reduce the calories with these simple swaps!

Top Food Should Taste Good Multigrain chips with low fat cheddar cheese, albs ground beef (cooked), chili powder, paprika, tomatoes, olives, and avocado. Microwave for 1-2 minutes until cheese is melted then top with greek yogurt instead of sour cream!

Turkey burger sliders wrapped up in lettuce leaves.

16 ounces lean ground turkey

One-quarter cup egg whites or substitute

One-half clove garlic, minced

Dash salt and pepper

Topping 

Lettuce Leaves

Slices tomato to top burgers

1 small avocado, thinly sliced

Ketchup or mustard, optional

Bake burgers for 10 minutes on each side or until cooked through.

Serve each patty garnish with tomato, avocado, ketchup or mustard.

 

Crudites!

Fill a platter with a variety of fruits and vegetables such as celery, carrots, red peppers, mushrooms, olives, strawberries, grapes, and offer a variety of hummus dips on the side.

 

And there you have it! Your healthy survival guide for Superbowl Sunday!

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The Paleo Hype

Check out this post I wrote for MDA (mass dietetic association)! Yes- even though my blog is about paleo and I enjoy eating semi-paleo- this is still what I believe: 

The Paleo Hype

Shelby Keys, RD, LDN

Last October, I took the plunge, and attempted what is known as the “Paleo diet.” Everyone, from bloggers, CrossFit fanatics, overweight chefs, and even dietitians, seems to be hopping on the bandwagon and following this hunter-gatherer diet trend.

The Paleo diet consists of a diet that is grain-free and dairy- free, leaving the sole sources of energy to come from fruits, vegetables, meat, and fish. Critics argue that that the diet is too high in saturated fat and leaves out essential whole grains. On the other hand, enthusiasts argue the benefits include lowering inflammation and blood pressure, allowing dieters to consume a more natural, holistic diet.

While strict eating guidelines may make the diet tricky, I must admit, it was a great way to evaluate all the processed food I was consuming. I find that it helps consumers to focus on real food, while finding an overall balance. The diet promotes intake of healthy fats, does NOT focus on calories or carbohydrates, and promotes whole, natural food. Dietitians may agree this diet may not be all that bad for increasing nutrient density in the lives of a fast-food nation as the diet’s foods are typically high in protein and protein, fiber and antioxidants; and low in refined carbohydrates.

While all of this may be beneficial, the diet should be followed with caution. As a dietitian, I do not believe it offers a nutrition- ally balanced way of eating, as animal fats (such as bacon), should not be consumed in large quantities. There is also no need to avoid dairy , which can be a great source of vitamin D, calcium and protein.

My bout with the Paleo diet was short-lived and lasted about two weeks. While I did not fully adopt the Paleo diet, I did take on what I call “Paleo with a twist.” I needed to show that I could truly challenge myself and stick to something difficult. I needed to understand the diet through the eyes of my clients, and the best way to do that was experience it for myself. “Paleo with a twist” meant that I allowed myself to include healthy dairy and the occasional peanut butter and jelly sandwich, oatmeal, and granola bars.

As a health professional, how do you go about navigating this complex diet you will most likely encounter with your clients? If there is anything I hope you gain from this article, it is to keep an open mind and continue educating by offering the pros and cons, while remembering that the best diet for your client is the one that works with their lifestyle. 

Reebok and Her Campus Present Dorm Room Bootcamp!

 Reebok and Her Campus present the Fit-Smart Female Dorm Room Bootcamp!
Where: Reebok FitHub South Shore (Boston), 250 Granite Street, Braintree, MA
When: Saturday, February 1st at 2pm

Learn from Fitness expert, Sarah Dussault, how to maximize calorie torch on a time crunch all in the comfort of your dorm! She teaches quick, easy workouts using your own body weight, books, beds, water bottles, or whatever you have at hand.

As a Personal Trainer, Healthy Living Blogger at SarahFit, exercise enthusiast, and having appeared in Women’s Health Magazine, Glamour, Shape, and Men’s Health Magazine, Sarah is all about “enabling your passion for healthy living” even if time is not on your side! Learn the most convenient ways to workout, time management tips, and how a short sweat session will help your study habits.

Make sure to RSVP this free and fun fitness event to receive one incredible takeaway workout, gift bags, and chances to earn entries into a Student Only Raffle!
RSVP: https://hercampus.wufoo.com/forms/s1y4h1so1t7ht67/

Additionally, take on the Fit-Smart Female Dorm Room Bootcamp Challenge! It entails attending at least 4 in store workouts between February 2nd-March 15th. Every time a student comes to a workout they will be entered into a students-only drawing for Reebok merchandise retailing up to $100. Who doesn’t love free workouts and a chance for free gear?!
To earn an extra entry into the raffle all you need to do is…

  1. Fill out a Yelp Review online
  2. Bring a food log for our local Fitness Ambassador to review.
  3. Photo showing us your workout on Instagram (@ReebokFitHubSS)
  4. Bring a Friend

Raffle entries for students only. Winner selected March 18th and notified by March 21st.

Check out the Fit-Smart Female Dorm Room Bootcamp Schedule to see what you have to look forward to!!
2-3pm — Class demo + Raffle
3-3:30pm — Q&A with Sarah including Refreshments
3:30-4pm — 15% off shopping and book signing with Sarah

New Trends in 2014: Reebok’s Fithub Concept

Reebok has recently undergone a whole heck of a lot of rebranding lately..if you haven’t noticed. Not too long ago they partnered with the well-known fitness trend, Crossfit, and have since then begun their mission to empower people to live a fit life. As their fitness ambassador, I have had the chance to get firsthand experience at what their concept store is all about. One of the biggest trends, that many stores like LuLu and Athleta, are incorporating is offering free fitness classes to the community within their store! Want to take a zumba class? Or try a Core Power yoga class? Head to Reebok’s South Shore Plaza Fithub store and you won’t be disappointed.

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Wheeled clothing racks on the store’s floor can be pushed aside to make room for these types of classes. Add in Kettlebells, boxes for box jumps, and medballs, and you’ve got what closely resemble a gym rather than a clothing store.

The Braintree store is one of the many fit hub’s slated to open this year. The new store concept is all about mixing retail with regularly scheduled exercise classes. And don’t be surprised if you find that the staff is able to answer any and all health and fitness related questions. The Fit Hub is staffed with fitness, nutrition, and product experts that will help you find the right gear for your workout. You can expect to receive expert advice on the products or on workouts in general.

To encourage consumers to get active, Reebok’s Fit hub offers a plethora of FREE workout classes at the FitHub each week. Inside the store you will find the the Reebok Community Board, designed to connect its customers, but also provide a place where customers can learn how to get involved with other local events, discover new workouts, and learn about hot fitness trends and popular gyms and instructors.

The goal: Give consumers the optimal fitness experience.

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Not only will you find cross fit gear in store, but Reebok is really trying to show the public that they are the go-to for most fitness trends with their yoga and dance line as well. Right now people aged 25-35 are dubbed part of the fitness generation. We are the types of people getting out there and trying new trends and we need a product that supports that. We are the ones that will go to a barre class and then later a spin class or a cross fit class, etc. So,  Reebok has really shaped their product to fit these trends in the fitness marketplace. No other company is this well-rounded, though I am sure we will see more companies going this route (ahem LuLu). Right now this is the place that one can go to and pick up product for most of their fitness needs.

So what do you think? Have you tried classes at other stores? Have you liked them?  Will you likely check out this Fit Hub Store?

10 healthy high protein snacks

Any successful weight maintenance or weight loss plan begins with always having healthy snacks on hand. Specifically high protein snacks. Protein helps to fill you up, speed up your metabolism, and aids your muscles in recovery. With these snacks on hand, you will be left feeling satisfied and full, along with providing your body with the carbohydrates, fats, fiber, and vitamins and minerals it needs!

1) Eggs- you can’t go wrong with a hard boiled egg, packed with protein for only 70 calories an egg!

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2) Oatmeal- Full of fiber and healthy whole grains

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3) Greek yogurt- Some varieties contain up to 18 grams of protein. Try layering with your favorite fresh fruit for added flavor

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4) Protein shake or smoothie- Protein shakes are the most convenient way to obtain protein and provide your body with amino acids for your muscles. Simply add a scoop of powder to water or low fat milk!

5) Quinoa- or should I say Keenwah? All amino acids are present here in plant-based form. Nothing makes for a better delicious and nutritious snack.

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6) Edamame

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7) Kale Chips

8) Protein bar- quest bar! 20g protein, no sugar alcohols, and over 17 grams of fiber to keep you full all day!

9)Turkey Wrap: 2-4 ounces of turkey wrapped in a large lettuce leaf or joseph’s whole wheat tortilla

10) Walnuts/Almonds- Nuts all play a role in reducing the risk of heart disease as well as provide your diet with essentially fatty acids! Start becoming nuts about nuts!

It’s 2014! Live Life in Style

Okay so I almost never post about jewelry BUT it is a new year and that means a new wardrobe. Plus being a merchandiser for the super chic Chloe and Isabel dictates that I must post at least once 😉 With 40% off Chloe + Isabel favorites, there has never been a better time to shop. Plus I want to fill you in on what C+I is all about!

About 

From its studio in downtown NYC, 
Chloe + Isabel designs high-end chic, wearable jewelry with every woman in mind. “Chloe” represents the daring trend-seeker in us, while “Isabel” embodies timeless, refined style. Collections feature hand-sculpted metals, semi-precious stones, vintage-inspired castings and Swarovski crystal accents. 

*Lead-safe

*Nickel-free

*Hypoallergenic

What more could you ask for? Oh- yeah everything comes with a LIFETIME WARRANTY. 

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Featured in popular print and online publications, such as Lucky, Vogue, In-Style, Glamour, and Us Weekly, Chloe + Isabel jewelry has been widely recognized by the fashion community. Everything is designed, and sourced locally by their in-house New York design team, which has over 35 years of experience from the top fashion houses. Additionally, the jewelry is produced at the world’s best known fashion jewelry manufacturer, who also creates fashion jewelry for brands like Neiman Marcus, Barney’s and Bergdorf Goodman. 

Fast & Flat Rate Shipping

We offer fast shipping and a $5.95 flat rate
Shipping on orders over $100 is free!

 
Free & Easy Returns
If for some reason you don’t love what you’ve bought, you can return unworn items (in resalable condition; excluding final sale). 30 day cash, 90 day credit
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Interested in hosting a pop-up?

 Take advantage of our “Friends With Benefits” program by hosting a Chloe + Isabel Pop-up Shop with me! Having a Chloe and Isabel Pop-up Shop is a fun and easy way to earn tons of FREE Chloe and Isabel jewelry while shopping with your friends and family! As if you needed an excuse to shop… check out how much we love showering our Hostesses with gifts… 

As a Hostess, you will get…

  • $50 in free jewelry credits for every $200 in pop-up shop sales
  • Plus an exclusive piece of jewelry when your pop-up sales reach $400!

In addition, we will hold a raffle during your Chloe + Isabel party and one of your lucky guests will win $25 off their first purchase of $75 or more! 


So, How do I become a Hostess?
It’s easy! Just send me an email to me at skeys@syr.edu and include:

  • Your name
  • Your email address
  • Pop-up Shop Preference (online or in-person)
  • Your location (city/state)

Expert Tips for Hosting an amazing Pop-up Shop

  1. Pick a Theme for your event
  2. Invite everyone you know (typically 1 out of every 3 guests RSVP yes)
  3. Serve refreshments or a tasty treat!
  4. Share your custom Chloe and Isabel Pop-up Shop Online link to collect orders from people who cannot attend before the event.
  5. Have a great time trying on jewelry and socializing!

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You can check out my boutique at chloeandisabel.com/boutique/shelbykeys

Featured on Blog Better Boston: All things New!

Hey Everyone,

Happy Friday! I am so thrilled and excited to share with you that I was selected to be featured this week on {hub}links by Blog Better Boston. Blog Better Boston is an organization that works to bring bloggers in the area together and every other week they will be selecting local bloggers to be featured! The topic for this Edition was “All things New” and my “New Ways to Workout for the Newbie” was selected. I am incredible proud to share it with you and congrats to everyone else who was also selected! There are so many talented bloggers out there so head on over the Blog Better Boston and check out all of their great {hub}links articles. 

Here is the feature for this week:

{hub}LINKS!

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This week’s edition of Boston Blogger’s {hub}LINKS is celebrating all things new! Check out the following posts from some of the other amazing Boston bloggers who are featured with me this week, and definitely leave them some comment love:

  • Style Tab shows off a chic New Year’s Eve look that’s perfect for 2014.
  • Rules for the Modern Girl dishes out etiquette tips for gym newbies.
  • Bishop & Rook pairs a cocktail recipe + playlist to get the new year started.
  • La Mariposa shares a new bedazzled top and some expert pattern mixing.
  • Simplicity Interrupted is motivated by strength for the new year.
  • The Chicest Degree takes us through 2013 style trends and shares her style resolutions for 2014.
  • Spoons and Stilettos teaches us how to shop at Whole Foods on a budget.
  • Paleo Princess demonstrates a detailed workout routine, perfect for beginners.
  • Where We Are installs a custom “new” vanity she created using 100-year-old reclaimed wood.
  • Cuppajyo explains the basic rules for using the color wheel to create outfits.

Want to be featured in the next edition? Sign up for the {hub}LINKS newsletter and submit your posts!

New ways to Workout for the Newbie!

A new year calls for a new workout regimen. Or a regimen in general. Whether you are new to working out or a fitness pro, I get it! You all want to be in the gym, lifting and tucking in the latest barre class, powering through Crossfit, or redefining and burning fat in the latest HIIT class. But real change doesn’t just come and go. It lasts throughout the seasons. So before you go squandering your time away without any clue of what to do in the gym or burn yourself out by jumping too quickly into an extreme fitness class, let me give you some pointers.

Number one, start small. Jumping too quickly into a fitness routine will only set you up for disaster.

Second, work your way up. Progress is key, but decide what you are capable of before going big. There’s no shame in going at your own pace, which will also reduce your risk of injury.

Lastly, focus on the elements of a top-notch workout session. This includes effective, total body, and multi-joint. So, if you’re new to the gym and looking to get started, look no further! Here are some key workout movements you can do at home, or in the gym for a time-efficient, effective workout!

1) Start with a basic Warm-up! This is essential to prepping the muscles and getting them ready for movement. Start by foam rolling which will get blood flowing to the tissues as well as improve flexibility. Or start with a basic warm up as follows:

10 Inchworms

10 alternating lunges

10 pushups

10 supermans

10 air squats

Cardio of choice (10 min)- I’m partial to rowing but that is because I find it to be the most effective total body workout that is low impact.

Now you are ready to sculpt and tone! These moves are designed for the newbie but can be progressed for those out there who want more of a challenge! Go through the following routine a total of 3-5 times.

Start with 10 pushups (legs up or can be done on knees to make it easier). Keep core tight throughout movement

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Squats X10- Butt back and down, keep weight on your heels and drive knees out. Work those glutes, hamstrings and calves. Do at a fairly quick pace. Make sure knees stay back and don’t come over the toes.

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Banded side step- Walking back and forth for a total of 1-2 minutes. Same as the squat movement but you want to make sure you keep tension on that band at all times. Take a big step out to the side and then let your other leg follow with a little step.

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Booty lift X20 on each side- Get down on all 4’s, shoulders over wrists. Kick leg back and up to work that booty!

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Hollow hold- hold for 30 seconds to a minute. Start lying on your back. Keep back pressed into the mat or floor- do not let it arch up! Next raise shoulder blades off of the ground and then extend both legs up and hold! The lower your legs are the harder it is!

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Toe taps- 20-30 top taps each side. Same positioning as hollow hold but this time you will extend one leg down while the other stays at a 90 degree angle. Tap toes to the floor then come back to center. That’s one. Do 20 on one side then repeat on the other side.

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Lastly- Supermans! 20 total. Such a great way to strengthen your back and tone those glutes. Lie face down on your stomach with legs extended. Keeping arms and legs straight, lift both at the same time, squeezing your butt and raising arms up next to head. Hold for 2-3 seconds then lower and repeat for 20. Image

There you have it! Take this new workout and try it out! It’s always good to introduce new gym routines to keep from getting bored or plateauing. Add some interval training to this routine and you’re on your way to feeling amazing in no time!

Warm up the right way! + My Super Saturday Workout

Ever heard of movement prep? Well there’s a new and better way to start your workout and it’s called movement preparation. Similar to a dynamic workout, movement prep takes your body through a series of movements, similar to what you will be doing with your workout. An example of this would be super mans, box jumps, burps, pushups, or glute bridges, if say you had a workout that included box jumps, burps, back muscles, and movement involving shoulders and chest. There’s tremendous value in this type of movement as with any dynamic workout prep as you are warming up the muscles and increasing flexibility as opposed to statically stretching the muscles which does not prepare the muscles for movement at all! Skipping an essential warm up can be very dangerous and detrimental. Think about it- would a power lifter go into a 300lb lift right away? Not a chance! The body needs a good 15 minutes at least to warm up and by spending this time warming up correctly, you can ensure a more effective and safe workout!

Here is a sample routine:

High Knees
Butt Kicks
10 inchworms
20 Walking Lunges
Runners lunge or world’s greatest stretch

Row 500-1000m

20 air squats

20 supermans

20 bridges

20 v-ups

You’re now ready to enter your workout!

My workout for today consisted of

1000m row

Workout:

10 Wall balls

10 box step ups with weight

Repeat 3X

30 Pull ups

20 front squats

 Shoulder Side raise+Strict press

10 pushups with feet on medicine ball

1 min Bicycles

1 min toe touches

20 burpees

 

 

 

Welcoming the 2014 New Year with Hospitality at its Finest

Ringing in the new year typically does not involve much for my boyfriend and I. A nice dinner out possibly followed by a local house party at a friend’s seems to suffice and this year was no different. 365 days of dating in 2013 means multiple decisions, memories, love, laughter, and a few (okay more than a few) dinners out. Many which include planning, but for whatever we reason we failed this year to book a dinner reservation on time, which left us with few choices or many pricey ($300!) reservations. Resolution: communicate better in 2014 and book a restaurant months in advance. We were fortunate enough to get into a seemingly classy place, known as Union Bar and Grille, in the south end location of Boston. A Dietitian and foodie at heart, I pick my restaurants based on their menu, and had my eyes on the filet mignon with black truffle, robouchon potatoes, and red wine sauce paired with a 2011 Justin cabernet sauvignon, california. Yes please!

The night started out perfect. We called up an Uber car and arrived an hour before our reservation in order to enjoy each other’s company over a few glasses of wine/cocktails/etc. After enjoying my “Union Spritzer,” we were called to get seated 45 minutes before our reservation! “Wow, this place isn’t so bad,” I thought to myself. We were seated at a lovely table away from the large parties and noise and quickly greeted by our waitress for the night. “Welcome to Union, we hope you enjoy your experience..yada yada yada..oh and just so you know we are out of the filet for the night.” My heart sank and being the irish lady that I am, I could barely keep my temper under control as I practically spewed “Are you kidding me?! THAT’S WHY WE CAME HERE! HOW THE HELL DO YOU RUN OUT OF FILET ON NEW YEAR’S?! Who is your chef or manager? They clearly are new and do not know how to plan for such big nights and events!” The words seemed to slip out even as my face flushed with embarrassment. I couldn’t help myself though. How DO YOU run out of filet on New Year’s Eve? I was crushed and upset and my night of perfect was ruined ( I do not deny I am a complete drama queen). Regardless, Adam and I were stuck having to order the Sole, which was completely bland if we do say so ourselves. Our other options were venison or wild boar…no thank you.

I was pleasantly surprised though when the general manager, Greg, came over to our table and offered to run to the local grocery store right down the street! No, I’m not kidding. He put on a jacket and physically left the restaurant seeing how upset I was. He completely went out of his way to try and turn our night around. He provided us with a gift certificate to come back, which would have been enough, but also comped our meal. He continuously checked on us and made sure there were no other glitches to our evening at the restaurant. He showed us what hospitality is all about, especially in an industry that seems to have forgotten what customer service is. He really brought the meaning of hospitality to the hospitality industry! I was highly impressed with his patience, service, and kindness to Adam and I and just want to thank Greg for all that he did. Did the food continue to stink? Yes- my bread pudding was dried out and my oysters were covered in cheese, but those little things can quickly be forgotten and forgiven due to Greg’s incredible service. I’m sure Adam also appreciated his generosity, as it did wonders to calm me down 🙂

So, while we likely will not return to Union bar and grille, we at least entered the New Year with a positive spirit, hope, love, and laughter 🙂

Thanks Greg!