Kruza Nutrition

06/14/2023

Do you have a child whose diet consists of hot dogs and buttered noodles? Has the evening meal become a battle of wills? Are you concerned that your child never eats vegetables? If you answered yes, you are not alone. Many children are selective in their food choices for a variety of reasons. Some are simply more sensitive to food taste, texture, smell and appearance than others....

Do you have a child whose diet consists of hot dogs and buttered noodles? Has the evening meal become a battle of wills? Are you concerned that your child never eats vegetables? If you answered yes…

05/01/2023

So excited to share this article

The key to lasting weight maintenance is to have a strategy for identifying and altering the habitual behaviors that result in weight regain.

05/01/2023

Creating New Habits are Key Rather than starting off the week pledging to start yet another new diet, focus on shifting your routine. In my latest article published in Obesity Help, Creating New Habits for Lasting Weight Maintenance, I discuss how to Identify, Disrupt and Replace the bad habits that are sabotaging your efforts and keeping you from achieving your goals. Karen Kruza, MPH RDN LDN, Registered Dietitian Nutritionist and Owner Kruza Nutrition

Creating New Habits are Key Rather than starting off the week pledging to start yet another new diet, focus on shifting your routine. In my latest article published in Obesity Help, Creating New Ha…

04/30/2023

Looking for a small house or condo in Stone Harbor for the weekend of 5/19-5/21. Just 2 of us.

02/28/2023

For Colorectal Cancer Awareness Month coming up in March, let’s get to the bottom of what you can do from a nutritional standpoint to help prevent what is the third-most-common cancer diagnosed in …

02/23/2023

The key to a healthy colon is simple: keep everything moving. This includes eating plenty of high-fiber fruits, vegetables, and whole grains throughout the day. Also, drink plenty of liquids. Eat enough fiber. You need 25 to 30 grams of fiber each day. Try choosing fiber-rich foods throughout the day and add pure (unprocessed) bran to your food or drinks. You can also use a stool-bulking agent such as psyllium (like Metamucil) or methylcellulose (Citrucel)....

The key to a healthy colon is simple: keep everything moving. This includes eating plenty of high-fiber fruits, vegetables, and whole grains throughout the day. Also, drink plenty of liquids. Eat e…

01/28/2023

Photo by Gustavo Fring on Pexels.com Yes, it is true. It is harder to maintain and lose weight during and after menopause. The reasons are complex and include aging, reductions in muscle mass, and hormonal changes. The good news is that strategies for fighting your widening mid-section are relatively simple. Here are the top five tips I offer my patients to reverse weight gain and build a stronger, healthy body....

http://truefoodfeed.com/2023/01/28/simple-changes-to-combat-menopausal-weight-gain/

Photo by Gustavo Fring on Pexels.com Yes, it is true. It is harder to maintain and lose weight during and after menopause. The reasons are complex and include aging, reductions in muscle mass, and …

12/30/2022

Try a big batch of low-cal stuffed cabbage on New Years Day....

Try a big batch of low-cal stuffed cabbage on New Years Day.

12/14/2022

This is a winner!

Meaty mushrooms simmered with pearl onions, wine and carrots make for a rich Bourguignon-style stew. This recipe, a Melissa Clark classic, has more than 9,000 ratings and counting. https://nyti.ms/3WayccF

12/04/2022

Sweetened with applesauce and a just little sugar, these gluten-free muffins are both light, moist. Ingredients1 cup oat bran½ cup Bob’s Red Mill Gluten-free all-purpose flour or any gluten-free flour½ cup Bob’s Red Mill Gluten-free Muesli1/4 cup plus 1 tablespoon sugar, divided2 teaspoons baking powder1/2 teaspoon salt2 eggs1 cup unsweetened applesauce3 tablespoons canola oil…...

Sweetened with applesauce and a just little sugar, these gluten-free muffins are both light, moist. Ingredients1 cup oat bran½ cup Bob’s Red Mill Gluten-free all-purpose flour or any gluten-free fl…

12/02/2022

Learn more about nutrition and weight management for you and your family. Let's get started today!

Let's talk about your goals and discuss next steps.

12/02/2022

What's the connection between asthma and your diet?...

What’s the connection between asthma and your diet?

11/29/2022

Looking for a delicious lunch with a plant-based protein? Try this easy and filling chickpea (aka garbanzo bean) salad. You can use canned chickpeas but I think cooking the dried chickpeas adds a nice, firmer texture (see directions below). Either way, make the salad in advance to let the dressing marinate the peas. Serves 6 INSTRUCTIONS Combine the dressing ingredients in a small bowl: 3 Tbsp olive oil, 3 Tbsp lemon juice, 1 pressed garlic clove, 1/2 tsp salt and 1/8 tsp pepper and whisk to combine (or shake them together in a small mason jar)....

Looking for a delicious lunch with a plant-based protein? Try this easy and filling chickpea (aka garbanzo bean) salad. You can use canned chickpeas but I think cooking the dried chickpeas adds a n…

11/29/2022

A light mushroom soup for a chilly night.

This lighter, cream-free version of mushroom soup nods to my Polish heritage. It’s typically served on Christmas Eve for the traditional fasting of Wigilia without cream, but can add a dollop…

11/21/2022

Tips for managing alcohol this holiday season.

Photo by Ehioma Osih on Pexels.com Thanksgiving is almost here and we are about to embark on the season of overindulgence. With that in mind, I thought it might be helpful to dive into the mechanis…

11/15/2022

Rotisserie chicken is a fast and delicious base for a hearty soup. This version skips the noodles or rice, but feel free to add 1-2 cups cooked just before serving. Makes 8 one-cup servings. Ingredients 2 tablespoons extra-virgin olive oil 1 medium-size (9 oz.) yellow onion, chopped (about 2 cups) 3 medium carrots, thinly sliced (about 1 cup) 2 large celery stalks, chopped (about 1 cup)...

Rotisserie chicken is a fast and delicious base for a hearty soup. This version skips the noodles or rice, but feel free to add 1-2 cups cooked just before serving. Makes 8 one-cup servings. Ingred…

11/13/2022

Slow roasted until it’s falling off the stalk

11/13/2022

Excited to make this big guy

11/08/2022

Easy Election Night Meal

This healthy vegetarian quiche recipe is as simple as it gets. It's a quiche without the fussy crust! It's filled with sweet wild mushrooms and savory Gruyère cheese. Enjoy it for breakfast or brunch, or serve it with a light salad for lunch.

11/08/2022

A registered dietitian nutritionist is a food and nutrition expert who has met academic and professional requirements including earning a bachelor's degree with course work approved by the Academy.

11/04/2022

Looks delicious for a chilly day.

Vegan Lentil Soup – Brimming with vegetables and easy to make from scratch, this hearty lentil soup is full of protein, fiber, and much healthier than any canned soup. It’s perfect cold weather dining and makes a great meal prep idea!

Recipe here: https://simple-veganista.com/hearty-lentil-soup/

11/04/2022

3-Ingredient vegan coffee nice cream made with frozen bananas, coffee, and vanilla, blended to soft-serve consistency!

Recipe: https://foodsharingvegan.com/vegan-coffee-nice-cream/

11/01/2022

Warm up with Veggie Campfire Stew.

This is my vegan take on the traditional Campfire Stew that typically features pork and winter vegetables. In this version, butternut squash and black beans come together in a slow cooker and the r…

10/31/2022

I love this with a cup of tea in the afternoon. So British.

10/28/2022

10/22/2022

This weekend, my husband shared an email with me that caught my interest. After returning from a few days out of town, we were both feeling a bit weary from too much food and drink and too little sleep. Oddly, I think his phone was reading our minds, when up popped an email that read…. “Feeling tired for no reason? Craving coffee, soda, and junk food just to keep going?...

This weekend, my husband shared an email with me that caught my interest. After returning from a few days out of town, we were both feeling a bit weary from too much food and drink and too little s…

10/12/2022

MyFitnessPal Blog

10/10/2022

The comedian and actor’s plant-based restaurant features “burg’rs” and “chick’n sandwiches” as well as salads, fries, and shakes.

10/10/2022

Warm up with vegan butternut squash soup!...

Warm up with vegan butternut squash soup!

09/30/2022

A low-carb, high-protein lunch made with Harissa Tofu Cubes. I love spicy tofu but it is often made with prepared sauce that wreaks havoc with my eczema. For that reason, I was so excited to find Hodo Spicy Harissa Tofu. If you're not familiar with Harissa, It's s a hot chili pepper paste traditionally used in North African and Israeli cuisine....

A low-carb, high-protein lunch made with Harissa Tofu Cubes. I love spicy tofu but it is often made with prepared sauce that wreaks havoc with my eczema. For that reason, I was so excited to find H…

09/26/2022

Satisfying meal for early fall.

A Buddha Bowl is a vegetarian lunch or dinner that is packed with fiber and healthy calories. Feel free to change up the grains, greens, and nuts. If you are interested in cutting back on some of…

09/19/2022

Consider Sprouted Grain bread for your Monday morning reset.

Sprouted grains are easier for the body to digest and use, but not all are created equal. We break down the common types in your store.

09/15/2022

Check out today's Low-Carb Vegan recipe!

Last night, I made one of my favorite recipes from my Low-carb Vegan Meal Plan. This late summer dish makes good use of plentiful zucchini, bell peppers and tomatoes. A brightly acidic Spanish Rome…

09/09/2022

What’s your favorite low-carb/non-meat snack?

09/05/2022

Gluten-free diets are vital to the health of individuals with Celiac disease, a chronic digestive and immune disorder. When people with celiac disease eat or drink anything containing gluten, the body triggers an immune reaction causing inflammation, digestive distress, and damage to the lining of the small intestine. Celiac disease is different from gluten intolerance. With gluten intolerance some people find they are sensitive to gluten and experience some digestive distress and inflammation without intestinal damage....

Gluten-free diets are vital to the health of individuals with Celiac disease, a chronic digestive and immune disorder. When people with celiac disease eat or drink anything containing gluten, the b…

09/01/2022

In case you haven’t heard, Serena Williams – one of the greatest tennis players and athletes of all time – is retiring at this year’s U.S. Open. While it has been fun to watch all the tributes and matches, it’s been even more exciting to watch her play and WIN at 40 years old! Okay, so why am I talking about Serena on a nutrition blog?...

In case you haven’t heard, Serena Williams – one of the greatest tennis players and athletes of all time – is retiring at this year’s U.S. Open.  While it has been fun to watch all the tr…

08/31/2022

Are you interested in going vegan but afraid that too many carbs will lead to wait gain? Fear not. With a little planning and guidance you can follow a vegan diet with adequate protein and a healthy (but not too high) level of carbs. A low-carb vegan meal plan is designed to be lower in carbs (around 100 to 125 grams per day) and to distribute carbs throughout the day making it ideal for those following a diabetes-friendly plan....

Are you interested in going vegan but afraid that too many carbs will lead to wait gain? Fear not. With a little planning and guidance you can follow a vegan diet with adequate protein and a health…

08/27/2022

Staying hydrated on the High Line

08/22/2022

What is A1C? The A1C test—also known as the hemoglobin A1C or HbA1c test—measures your average blood sugar level over the past 2 to 3 months. A1C is used to help diagnose prediabetes, type 1, and type 2 diabetes and to monitor treatment plans. A doctor will diagnose diabetes if a person’s A1C level is 6.5 percent or higher on two separate occasion and prediabetes at or above 5.7 percent. ...

What is A1C?  The A1C test—also known as the hemoglobin A1C or HbA1c test—measures your average blood sugar level over the past 2 to 3 months. A1C is used to help diagnose prediabetes, type 1,…

08/20/2022

It's 3:30 pm. Is this your hungry time? Manage late afternoon cravings for our sweet and salty friends with a small protein/carb snack. Favs are apple & cheese stick, plain yogurt with berries or carrots and hummus.