Allison Tannenbaum MS, RDN, CDN Nutrition4Life Thu, 16 Jul 2015 18:46:54 +0000 en-US hourly 1 Power Up Your Post Workout Snack Tue, 17 Jun 2014 15:50:16 +0000 New Picture (3)After a strenuous workout a trip into the devilish depths of your refrigerator can be extremely tempting.  While a post exercise snack is extremely important to replenish your energy stores, it is important to choose the right one!  You don’t want to eat back the calories you just worked so hard to burn off without getting maximum benefits.

The key things to keep in mind when choosing a post workout snack is to combine a complex carbohydrate with a lean protein.   These 2 nutrients when paired together will most efficiently replenish your energy stores and get you ready for your next burst of exercise.  Here are some simple and tasty snack ideas that are easy to transport and are perfect for post workout recovery.

  • Plain low fat Greek yogurt with some fresh berries
  • A slice of deli turkey and a 1 oz serving of cheese with an apple or rolled up in a small flour tortilla with salsa
  • A slice of whole grain bread with a tablespoon of peanut butter and sliced banana
  • One cup of low fat chocolate milk
  • 5 Triscuits with a wedge of Lite Laughing Cow Cheese or Babybel Lite Cheese
  • Hummus (1/4 cup) with 5 whole grain crackers or one small whole grain pita bread

All of these snacks are great for a post-workout or mid day boost!  Make sure to pair them with a tall glass of water to replenish the fluid you lost during exercise.  If strenuous exercise, more than 60-90 minutes with the loss of a lot of sweat, a sports drink will help to replenish some of the electrolytes that you may have lost.  Chocolate milk is great for supplying carbs, protein, fluid lost and electrolytes since it is a great source of potassium and has sodium, as well.

What’s your favorite post workout snack?




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The Delicious Deceptions of Frozen Yogurt Mon, 09 Jun 2014 13:41:35 +0000 New PictureAs the temperatures rise and our cravings for cool sweet treats increase, frozen yogurt seems to be a natural choice for a refreshing snack.  The truth is, what we think is the healthy choice on a warm summer day, could be a dessert of massive caloric proportions.  The serving size of the frozen yogurt at most major chains is 1/2 cup.  That is the equivalent to the size of half a baseball.  A visual cue for estimating portion size can be super helpful.  For the plain yogurt, 1/2 cup provides approximately 80 calories, 0 grams fat and 19 grams of sugar, depending on the brand.  Then there are the delicious toppings that you may be adding which could raise the calories, exponentially.  The cup pictured above is most likely 2.5 servings.  If you factor in the calories from the toppings, this froyo could technically have the calorie content of a small meal!

When it comes down to it, if you want to have a healthy serving of froyo follow some guidelines:

  • Don’t fill your cup up to the top
  • Picture that “half a baseball” in your mind to get an idea of safe serving size
  • Load up on fruit toppings such as juicy berries, pineapple, mango and melon

You can have a delicious and refreshing snack and still keep it under 150 calories.

Look for a calorie and nutrient comparison of your favorite frozen yogurts coming up in the blog over the next few weeks!



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How To Have A Healthy Vegan Meal In 15 Minutes Thu, 10 Apr 2014 13:46:13 +0000 Image

This very delicious and healthy vegan meal is not only easy and quick to assemble but healthy and tasty.  My NY Life client sent me this picture of her dinner from the other night. A sunshine southwest veggie burger with a daiya cheddar cheese slice, oven roasted sweet potato fries and sautéed kale in veggie broth with garlic.  The sweet potatoes can be done with regular potatoes as well.

What will you be having for dinner tonight? NY Lifers?

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Buffalo Chicken Muffins…DELISH! Mon, 07 Apr 2014 00:16:05 +0000 Image 2Delicious dinner tonight with muffin tin recipe from Emily Bites. It was simple and easy to put together. I had to plan out the meal since it required a few ingredients that I don’t normally keep on hand (wonton wrappers and  The Laughing Cow blue cheese triangles).  Otherwise, simple ingredients include chicken breast, hot sauce, celery and cheddar cheese. Snap..done in a few minutes. These were great to add to half a plate of veggies….

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Traveling? What’s Your Food Plan? Thu, 13 Mar 2014 23:33:28 +0000 Image


My NY Life client is going to visit her family in Mexico and she sent a grocery list in preparation for her arrival. Her sister sent her this beautiful photo of her grocery list, LIVE.  Now that’s what I call a good plan.  On the list you see tons of fresh produce, carrots, squash, salad greens, verdolagas (to be cooked without fat, per further instructions), jicama, melon, eggplant, celery and red pepper. Some flour to make baked corn chips.

When you are traveling it is so important to think about your food ahead of time.  You may not be staying with relatives but some travel tips for eating healthy and not blowing it all:

  • Pack healthy snacks
  • Go online prior to your trip to see what restaurants you will go to and  pre plan your meals
  • Enjoy your vacation and your food but don’t overdo it.
  • Eat a light breakfast and lunch to give yourself more room for extra calories at dinner

Whats your vacation healthy eating plan so you don’t sabotage all your hard work?


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Did You Know That Zero (0) Grams of Trans Fat Does Not Necessarily Mean Zero? Sat, 08 Mar 2014 19:13:24 +0000 Image 2 Image 1


The nutrition facts panel (food label) on these delicious Girl Scout Cookies say they have Zero Grams of Trans Fat.  You can see it in the pic above.  But, did you know that by definition “ZERO” on a Nutrition Facts Panel does not necessarily mean ZERO? It means less than .5 grams.  The “definitions” that are regulated by the FDA are a little tricky, so don’t be fooled. Whenever you see the words “Partially Hydrogenated or Hydrogenated Oil” in the list of ingredients, CODE for TRANS FAT.  In this case it was the second ingredient which, by the way, means it’s the second most predominant ingredient in the cookie recipe.

If you have 4 cookies you are looking at close to 1 gram of Trans Fat. It doesn’t seem like a lot but The American Heart Association recommends less than 2 grams of trans fat per day.  If you consider all the other food you eat in a day the small amount of trans fat in these cookies add up.

I love and support the Girl Scouts as much as anyone else does, don’t get me wrong. I bought 2 boxes of cookies today and I give these devoted girls a lot of credit for their community service.  Whoever is in charge of getting these cookies made really needs to change the ingredients like so many other baked goods manufacturers did.

What do you think?

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FROZEN Pineapple and Mango Pieces Make a Super Delicious Healthy Snack! Tue, 25 Jun 2013 18:59:38 +0000 frozenmango

This plate of delicious frozen fruit is only 160 calories and, even better,  is about $.75 a serving. Did I mention it contains 6 grams of fiber and a powerhouse amounts of vitamin C and the mineral manganese? Not to leave out a wealth of phytonutrients and other important vitamins and minerals that is  found in this refreshing summer snack.

I buy a large bag of frozen pineapple and a large bag of frozen mango at Costco (not to be confused with mango fruit cups that are not nearly as tasty and low calorie) and they can be eaten straight out of the freezer without any fuss and tastes better than ice cream!

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So Many Ways to Eat Your Veggies Fri, 21 Jun 2013 18:41:33 +0000 Tomato and Corn Salsa

Tomato and Corn Salsa

This beautiful corn and tomato salsa recipe is a perfect summer vegetable dish. It has a wonderful flavor and just enough bite to add some excitement to any meal. It can be prepared using grilled corn on the cob or even easier……use a bag of frozen corn and throw this together in no time.  It is truly a dish you can make in minutes.  If you can prepare this a day before and let it marinate overnight in the refrigerator, you are guaranteed a burst of flavor.  This recipe is a bargain at just 24 calories per quarter cup!

Don’t forget how important it is for healthy eating to make half your plate vegetables. In this case the corn is considered a starchy vegetable so 1/4 cup serving of corn with the addition of any non starchy veggie to fill up the rest of that half plate and you are good to go.  A green salad is a great addition to the plate or the delicious grilled zucchini and summer squash recipe like the one we made yesterday for the employees at Marsh and McLennan.

zucchini and summer squash

zucchini and summer squash

We chopped up the veggies to have more of a salad-y feel. It is super refreshing and light for the summer.  Both recipes are great additions to  Meatless Monday Dinner.  These veggies are a perfect to:

  • add to chicken or tuna salad
  • use as toppings for a veggie pizza
  • use to make veggie lettuce wraps
  • use as an add in to a whole grain
  • mix with lettuce and greens to make a light summer salad plate


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Grilling This Weekend? Use HOT SAUCE! Thu, 23 May 2013 17:12:27 +0000 We love hot sauce for so many reasons, aside from the spicy, satisfying flavor. It adds a great kick to your food and tastes great with veggies (raw or cooked), meats, sandwiches, eggs and even salads. My daughter prefers to dip carrot sticks in hot sauce, while I on the other hand, enjoy it with rotisserie chicken (a much less caloric way to get the flavor of buffalo wings).


Other condiments and dips like mayonnaise, ranch, salad dressings and BBQ sauces are loaded with calories, fat and/or sugar. Hot sauce has virtually none of the above! The ingredients: aged cayenne red peppers, distilled vinegar, water, salt, natural flavor, and garlic powder, are simple and healthy-CLEAN! Hot sauce is also a great substitute for barbeque sauce, which can be heavy and loaded with molasses and other artificial ingredients. It’s also a whopping 50 calories for just two tablespoons! Lighter and just as satisfying, hot sauce is a healthy alternative to give your foods the kick they need without adding calories.




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Break the Chain: Food Choices and Sleepless Nights Sun, 19 May 2013 00:03:15 +0000 Check out my blog for The Academy of Nutrition and Dietetics, Food & Nutrition Magazine; Stone Soup

Stone Soup* Best bloggers from around the world share with Food & Nutrition Magazine


Break the chain of sleepless nights

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