Ocnutrition’s Blog

October 31, 2010, 3:54 pm
Filed under: Recipes

An easy to do vegetable dish with a little extra flavor

1 1/2 tablespoon olive or canola oil
1 garlic clove, minced
1 1/2 cups diced red or purple potato
1/2 cup chopped celery
1/2 teaspoon salt
1 1/4 pounds green beans, trimmed
1/4 cup water
1/3 cup chopped, fresh cilantro
3/4 pound roma tomatoes, peeled and coarsely chopped
1/4 teaspoon freshly ground black pepper
1/4 teaspoon ground red pepper

Preparation 20 minutes:
1. To peel tomatoes, score the skin by making a small X on the bottom side with a sharp knife.
2. Place tomatoes in boiling water for 30 seconds. Remove using a slotted spoon and immediately submerge in a bowl of ice water. Let stand for one minute.
3. Skin should pull off easily with a sharp knife.
4. Heat olive or canola oil in a large skillet over medium-high heat.
5. Add garlic to pan; sauté 30 seconds, stirring constantly.
6. Add potato, celery, salt, and beans; sauté 1 minute.
7. Add 1/4 cup water; cover and cook 5 minutes or until beans are crisp-tender.
8. Add cilantro and tomatoes. Cover, reduce heat and cook 4 minutes or until tomatoes begin to soften, stirring occasionally.
9. Stir in peppers.

Makes 8 servings: 3/4 cup per serving

*This recipe was adapted from http://www.cookinglight.com

Don’t Go “On” a Diet
October 20, 2010, 2:29 am
Filed under: Weight Management

Think about the statement “I’m going on a diet”.  When we say we’re going on a diet we’re implying that eventually we’ll come off it so the changes we’re making are only temporary.  We typically “white knuckle” it for a few weeks or months but eventually we give up because the changes are too extreme.  Most of us are looking for a quick fix so we often consider an effective diet to be one that takes off a lot of weight quickly.  When we gain weight back after going off a diet we don’t typically say “the diet didn’t work”, instead we blame ourselves for lacking will power.  We need to redefine a successful weight management program as one that doesn’t depend on will power and instead uses realistic lifestyle change to take off weight gradually and keep it off forever.

Have you struggled making lifestyle change in the past?  Are you interested in expert advice when developing a realistic plan?  The OC Nutrition Registered Dietitians are Certified in Adult Weight Management and we’re ready to assist you.  We don’t give cookie cutter recommendations and instead we develop a personalized plan that works for your unique lifestyle and food preferences.

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788

Functional Movements – What Does Exercise Have To Do With It?
October 5, 2010, 3:42 am
Filed under: Exercise

Would you like to feel ok during your daily activities, or would you like to feel great?  Think of movements you do throughout the day, also known as functional movements.  This might be new to you since we don’t typically think about these movements until we can’t perform them. 

Which functional movements would you like to improve upon?  Picking up your child or grandchild, carrying a heavy box, walking from the far-parked car to an exciting venue, lifting your arms overhead to try on a blouse at your favorite store?

So, what does exercise have to do with all of this?  Functional exercise trains and develops the muscles in a way that makes everyday activities easier, smoother, safer, and more efficient.  These exercises enhance your ability to function independently and improve your quality of life!

There is a specific protocol that must be followed for the safe progression of functional exercises.  Safety is key so make sure to seek professional help prior to beginning a functional training program!

This information was brought to you by Just for the Health of It, a state-of-the-art personal training and yoga studio in the heart of Orange.  For more information please contact:

Diane McConahay, B.S.
Certified Personal Trainer and Yoga Instructor
(714) 639-0494