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You are here: Home / Archives for Keri Berstein

Top 10 Healthy Snacks

September 5, 2016 by Keri Berstein Leave a Comment

Top 10 Healthy Snacks

Are you like me?  You are hungry and trying to think of something nutritious to eat. You stand in front of your fridge or pantry and you go blank.  Well do not fear, here is a list of the Top 10 super delicious and healthy snacks to satisfy everyone.

10 healthy snacks

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Filed Under: Clean Eating, Lifestyle, Nutrition, Snacks Tagged With: almonds, apples, guacamole, healthy snacks, hummus, roasted sweet potatoes, snacks, top ten snacks, vegetables

Intelligent Eating During The Holidays

December 15, 2015 by Keri Berstein Leave a Comment

Intelligent Eating During The Holidays

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Everyone knows that the last few months of the year, mostly thanks to Thanksgiving and Christmas, is when people tend to gain weight. You go to a few holiday parties, coworkers or friends have candy sitting out on their desks, you’re out late and come home starving with nothing planned so you wind up eating everything in sight.  Does this sound familiar?  Free yourself from the guilt! These few simple ideas will help you beat the holiday bulge and set yourself up for success!  You’ll even fit into that dress you want to wear New Years Eve!

Intelligent Eating During the Holidays: The “Do”s and “Don’t”s

DO: Eat regularly during the day of a party.

DON’T: “Save up” all your calories for the lavish appetizers and desserts, it will only make you over eat unhealthily. In fact, eat an apple before you go so that you won’t be tempted to eat everything in sight!

DON’T: stand by the buffet table. Pick a few things to put on your plate and walk away! Don’t go back for seconds.

DO: CHEW, CHEW, CHEW. Studies have shown that by chewing your bites 40-50 times, people actually consume 12% fewer calories during a meal.

DO: Drink at least 10-15oz of water before each meal.  Water will fill your stomach so there is less room for food, therefore you will get fuller quicker and consume fewer calories.

DO Practice Portion Control!

Follow the thirds rule. Fill your plate 2/3 with vegetables and 1/3 with lean protein and whole grains.

Always eat off of a small size plate. Looks are deceiving, so when you pile on the food on a large dinner plate, you consume way more calories than you intend to. If you put a normal amount of food on a large plate, it looks like a small portion. But when you fill up a small plate, it looks satisfying.

DO Indulge Wisely

Forget the “all or nothing” attitude. Check out what is available, then hone in on 2 or 3 things that you really desire. Take a small portion of each, then offer to share with others. That way you get a taste and you don’t over indulge. One taste is just as good as the whole cake.

DO Drink Wisely

Alcohol is inevitable during the holidays, so consume mindfully.

Wine and light beer have around 90 calories. An ounce of most alcohol has about 100 calories.

Weight gain comes from the mixers, even fresh juice can add an extra 100 calories to one drink. Choose club soda and fresh fruit to add to your cocktail. Also the most important thing…drink a glass of water between each drink: it hydrates you, while alcohol dehydrates you. Water will also make you feel more full so you will sip on the next cocktail and not guzzle.

 

I wish you all very happy and HEALTHY holiday’s! Keep these few rules in mind to conquer this time, and make everyone’s New Years Resolution to look as great as you!

 

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Filed Under: Clean Eating, Lifestyle, Newsletter, Nutrition Tagged With: christmas diet, christmas eating, eating, healthy, healthy eating on the holidays, healthy holiday meals, holiday, holidays, new years diet, thanksgiving diet

Creamy Cauliflower Soup

December 15, 2015 by Keri Berstein Leave a Comment

Creamy Cauliflower Soup

There is only one thing better than a hot bowl of soup on a cold, winter night: A hot bowl of HEALTHY soup on a cold, winter night, that only takes 30 MINUTES to make! This Creamy Cauliflower Soup is a mouthwatering dish that you will be able to enjoy for days.

…

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Filed Under: Dinner, Lunch/Dinner, Recipes, Soup & Salads Tagged With: avocado, avocado cream, carrot soup, cauliflower, creamy cauliflower soup, creamy soup, delicious soups, easy dinner, easy lunch, easy soup, healthy, healthy dinner, healthy lunch, healthy soup, hot soup, quick and easy meal, quick dinner, roasted cauliflower

Apple Sandwich

November 24, 2015 by Keri Berstein Leave a Comment

Apple Sandwich

One of my favorite snacks is an apple with almond butter, peanut butter or even sunflower butter.  I love this as a snack after I am done working out or even between lunch and dinner.   I added chia seeds to the almond butter because chia seeds are loaded with fiber and protein It’s loaded with fiber, protein, Omega-3 fatty acids and many micronutrients.   So this snack will keep you full and satisfied for hours.  …

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Filed Under: Breakfast, Recipes, Snacks

Eggplant, Asparagus, Quinoa SuperFood Bowl

November 17, 2015 by Keri Berstein Leave a Comment

Eggplant, Asparagus, Quinoa SuperFood Bowl

SuperFood Bowl: The solution to leftovers.
…

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Filed Under: Dinner, Recipes

Blueberry Acai Smoothie Bowl

July 30, 2015 by Keri Berstein Leave a Comment

Blueberry Acai Smoothie Bowl

Smoothies aren’t just for drinking anymore.  Try this delicious smoothie bowl that you can enjoy with a spoon.  It’s almost like you’re eating dessert!…

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Filed Under: Breakfast, Desserts, Recipes, Snacks Tagged With: acai, acai bowl, banana bowl, blueberry, breakfast, dessert, frozen bananas, frozen fruit, fruit bowl, goji berries, healthy, healthy food, nuts, seeds, smoothie, smoothie bowl

Gluten-Free Crepes

May 8, 2015 by Keri Berstein Leave a Comment

Gluten-Free Crepes

An easy recipe that will bring the whole family together for breakfast….

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Filed Under: Breakfast, Desserts, Recipes, Snacks Tagged With: almond butter, almond milk, cacao powder, coconut flour, gluten-free crepe

How to Estimate Food Portions

April 13, 2015 by Keri Berstein Leave a Comment

How to Estimate Food Portions

How to estimate food portions….

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Filed Under: Clean Eating, How-to, Nutrition Tagged With: how to estimate food portions, how to measure food, portion distortion, portion size

Roasted Cauliflower Sweet Potato Quinoa Bowl

April 2, 2015 by Keri Berstein Leave a Comment

Roasted Cauliflower Sweet Potato Quinoa Bowl

I absolutely LOVE Cauliflower and Sweet Potatoes.  …

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Filed Under: Lunch/Dinner, Recipes Tagged With: arugala, cauliflower, chickpeas, grape tomatoes, quinoa, roasted cauliflower, roasted sweet potatoes, roasted vegetables, sweet potatoes

Sweet Potato Nuggets

March 18, 2015 by Keri Berstein Leave a Comment

Sweet Potato Nuggets

Sweet potatoes are one of my favorites! Try this alternative to tater tots! …

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Filed Under: Recipes, Snacks

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Meet Keri!

As a personal trainer, nutritional counselor and dessert lover, I'll show you how simple, delicious and satisfying holistic living can be!
 I also offer nutrition advice, healthy resources, fitness plans, and a glimpse into my personal lifestyle, and ways to work with me privately.
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Keri Bernstein is a Board Certified Holistic Health and Nutrition Coach, Pilates Instructor and Personal Trainer.
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