• Chef's Notes
  • When You Eat Matters As Much As What You Eat

    We all know that what we put into our mouths is important to our overall health and well-being but did you know that when you eat certain foods can be just as vital? It can affect everything from how well you sleep to how much weight you gain or loss!

    Try these five tips to better health.

    1. Breakfast. After a long night without food our bodies need fuel to get going in the morning. The best thing to grab is not a bowl of cereal, full of carbs. That will only last an hour or so. To really keep your blood sugar steady throughout the morning, opt instead of protein. And we’re not talking pounds of bacon and sausage. Those are good in moderation. Instead think, eggs (omelettes, quiche) or nut butters such as peanut or almond. I like a banana with almond butter and a glass of coconut milk for breakfast. It really staves off the hangry factor!
    2. After a Workout. This is the time of day when you can really benefit from a bit of carbohydrates, but if you want to get the biggest bang for your nutritional buck, combine them with a bit of protein. Cheese and crackers, nuts with dried fruit – these are great options that don’t pack on too many calories but keep the
      body fueled.
    3. Lunch. Make lunch your biggest meal of the day. If you wait until dinner, you’re not giving your body enough time before you hit the sack to work off those calories. So go big in the middle of the day. It will help you lose weight if that’s your goal – or at least prevent you from g
      aining more. But this isn’t your chance to go crazy – everything in moderation, focus on whole grains, fruits and vegetables and lean proteins.
    4. Afternoon Snack. Feeling those afternoon dips in energy and mental acuity? Reach for a handful of nuts. Research shows that the good fat in nuts can help improve our memory. And because you’re getting the fat your brain craves in nuts, you’re less likely to keep eating. Just remember to keep it to handful. Any more and you’ll undo all the good you did. 
    5. Dinner. If falling to sleep is tough for you, consider a dinner high in
      fiber. Research indicates that a meal high in fiber and low in saturated fats will help you fall asleep quicker and stay asleep longer. Opt for lean protein like grilled fish, chicken or shrimp over quinoa and a plate filled with fiber-filled veggies – broccoli, peas, Brussels sprouts, avocado. 
      For tons of great recipes for just the right time of the day, be sure to check out our Seasonal Recipes page. You can also sign up for a class on our Schedule of Classes page.
  • Blog
  • Tips & Tricks to Beat Holiday Weight Gain

    Artisan Pizza

     

     

     

     

    Did you know the average American gains 6 pounds between Halloween and New Year’s Eve? And many of us don’t manage to take it off before the next season rolls around. If you are determined not to be one of those folks, consider the following tips and tricks to stay slim in the new year.

    • Avoid fat-free products – When manufacturers take out fat, they usually add sugar. As a result, foods like reduced fat peanut butter can have just as many calories as regular versions.
    • Smaller pieces=Bigger flavor – Slicing and dicing distributes rich ingredients (nuts, cheese) so you don’t need as much of them. The mix of tasty bits also means each forkful delivers many flavors, making each bite more satisfying.
    • Trick Your Tastebuds – For the ultimate flavor boost, up the umami, that savory taste in foods like aged cheeses, cured meats, mushrooms and Worcestershire sauce. It will keep you satisfied and help curb overeating.
    • Fill Your Cabinet with Color – Use a plate that contrasts with your food (e.g.: a red plate for white pasta). You’ll serve yourself up to 22% less!
    • Check Your Glasses – Want to keep your liquid calories in check? Buy tall, slim glasses. Adults pour almost 20% more juice into wide, short ones even though the two glasses hold the same amount.
    • Jettison the Junk – People who keep junk food on the counter weigh, on average, 20 lbs. more than those who don’t. And those who keep fruit out in the open weigh 7.5 lbs. less!

     

    Go Ahead, Cheat a Little!

    • Sweet Treat – Cut calories and sugar by passing on the packet of hot chocolate and mixing your own. 2 Tbsp. dark unsweetened cocoa powder, 1 cup skim milk and 2 tsp. sugar.
    • I Scream – Half a cup of strawberry ice cream in a plain cake cone runs 120 calories and 5 grams of fat (plus 50 calories for the cone) as long as you stick to standard brands like Breyers.
    • Center-cut Bacon – Choosing center-cut dials down the calories, fat and salt from this breakfast staple. One piece has about 25 calories, 2 g. fat and 120 mg sodium.
    • Cookie Monster – Classics like Chips Ahoy and Oreo only cost you about 45-65 calories and 2 g fat each. Pair with a glass of skim milk and you get a shot of calcium too!