Start fresh with frozen foods by Pritikin

Start fresh with frozen foods by Pritikin

Between our sourdough hobby and pandemic banana bread baking, the virus has taken its toll on our waistlines. At the beginning of the pandemic, many of us became more acquainted with our kitchens while juggling Zoom calls. With 9 months into Covid, many of us are experiencing cooking fatigue.

While the jury is out as to how ‘widespread’ weight gain is since the pandemic, health experts estimate anywhere from 3 to 20 pounds gained. In a survey of over 1,000 WebMD readers, almost 1/4 of male readers and ½ of females complained of weight gain due to COVID. As the rate of the virus rises and cooler temps set in, we need to be prepared for another potential lockdown, which could to lead to more rings around the waistline. 1

The good news is that it’s never too early to consider a diet reset. With 2021 right around the corner, now is a perfect time. If losing weight or eating healthier is on your resolution list, Pritikin Foods may be just what you’re looking for.

I received samples of Pritikin Foods to try in exchange for my honest review. If you’re not familiar with the product, they’ve got quite the reputation and have been around for over 40 years.

Pritikin’s philosophy is to use whole or barely processed foods to encourage a healthy lifestyle. Meals are low-calorie and contain lean protein-rich foods such as fish, beans or soy-based products as well as vegetables and whole grains. Added sugar, sodium and unhealthy saturated fat is kept at a minimum.

In over 100 peer-reviewed studies, research shows that the Pritikin Program, including The Pritikin Eating Plan may help reduce the risk of chronic illnesses such as heart disease.

I sampled the Lemon Cod meal for lunch this week and was pleasantly surprised by the nutritional quality and taste of the product. The fish was flaky and tender with a mild vegetable-based sauce including onions, tomatoes and garlic. The whole grain brown rice was lightly seasoned with a perfect texture. A serving of bright, steamed broccoli rounded out the meal.

Compared to other frozen meals, Pritikin Foods provide only a third of the sodium (210 mg) and are low in sugar, fat and saturated fat. In addition, the fish provided 24 grams of lean protein, which is very satisfying.

If you’re thinking that frozen meals are inferior to homemade, you may change your mind after trying these. A low-fat, high-fiber frozen meal beats a calorie-laden, carry-out meal when you’re concerned with your arteries and waistline.

Give them a try. You’ve got nothing to lose but that Covid spread.

New Pritikin Foods customers can get 20% off their first 10 or 24 meal package when they use SOUNDBITES20 at checkout.

www.pritikinfoods.com/?utm_source=prrefferal&utm_medium=soundbitesnutrition&utm_campaign=dec2020 <http://www.pritikinfoods.com/?utm_source=prrefferal&utm_medium=soundbitesnutrition&utm_campaign=dec2020>


  1. https://www.webmd.com/lung/news/20200521/quarantine-weight-gain-not-a-joking-matter
Egglife Southwest Wrap with Turkey & Avocado

Egglife Southwest Wrap with Turkey & Avocado

Looking to cut down on carbs? I have the eggsact product for you! Cutting carbs doesn’t mean cutting taste. Whether you’re on a gluten-free, dairy-free or keto-friendly diet, you’ll love the versatility and nutritional quality of Egglife egg white wraps.

I was so eggcited to receive coupons and fun swag from the company to try out the product! I found them at Fresh Thyme in the refrigerator section and they’re available around the country at Sprouts and Festival Foods.

They come in four delicious flavors including original, rye style, Southwest style and Italian style. I opted for the Southwest style for my wrap recipe. No yolk here- 4 great flavors!

Compared to regular, carb-heavy wraps, Egglife egg white wraps have 99% less carbs, 80% fewer calories, 25% more protein and 100% taste! As the name suggests, they’re made from egg whites and a handful of other ingredients. Each wrap provides 5 grams of protein, 1 gram of carbohydrate, 0 saturated fat and just 30 total calories. The texture is soft, fluffy, and flexible to wrap.

Egglife egg white wraps would be the perfect addition to anyone’s diet, whether you’re trying to limit carbs for diabetes, cutting calories or carbs for weight loss, or avoiding gluten and dairy for medical reasons.

I came up with this eggscellent recipe using the Southwest style Egglife wraps. You can taste a hint of cumin and garlic in the wrap, which went well with the ingredients I included in this quick keto-friendly recipe.

Whether you’ve got leftover turkey from Thanksgiving or not, this is a simple, delicious recipe to try. That’s a wrap!

Southwest style wrap with turkey and avocado


1 Tbsp. canola oil

½ cup sliced onions

1 bell pepper, sliced

2 Southwestern Style Egglife wraps

4 oz. turkey breast

1 avocado, sliced

2 Tbsp. shredded cheese

Cilantro, chopped (optional)


  1. Heat oil in a medium skillet and sautee the onions and peppers until soft. Set aside.
  2. Add 2 slices of turkey breast to each Egglife Wrap.
  3. Add half of the cooked peppers and onions on each tortilla.
  4. Add the avocado slices, shredded cheese and cilantro to each tortilla.
  5. Roll up and eat!

Makes 2 wraps. For more information, check out https://egglifefoods.com 

Are bagels really healthy? Nutrition, Benefits, and Downsides

Are bagels really healthy? Nutrition, Benefits, and Downsides

It’s your lucky day at work! Someone brought in fresh bagels. Should you eat one? Are they healthy or will they wreck your diet?

Bagels are a type of bread that’s shaped like doughnuts, but contain minimal fat and less sugar. They are made of raised dough that is shaped and boiled then baked to form a firm crust.

The origin of bagels is not clear, though some believe Polish immigrants brought the bagel to America.

This article will review the nutritional content, benefits and downsides of bagels.

Bagel nutrition- size matters

The nutritional content of a bagel varies depending on its size. A store-bought bagel will be smaller than one from a bakery chain and will contain fewer calories, fat grams and other nutrients. You can also find 100-calorie bagels in some stories. Aldi has a version that’s whole wheat for 100 calories. https://www.aldi.us/

A 4 oz. bakery-style bagel provides roughly 245 calories, 1.5 grams fat, 0 mg cholesterol, 430 mg sodium, 48 grams carbohydrate, 162 mg potassium, 4 grams dietary fiber and 10 grams of protein.

If the flour used in the bagel is enriched, the bagel will also contain a decent dose of folic acid. Folic acid is a B vitamin that is added to flour that helps prevent birth defects. 1

Enriched flour also provides iron and B vitamins including thiamine, niacin and riboflavin.

Bagels may be made with whole grain or multi-grain flour. This would increase the fiber content of the bagel, though the calories and carbohydrate content would remain the same.


Bagels are low in fat and cholesterol. They can be a good source of iron and B vitamins.

Bagel benefits

The beauty of bagels is their convenience. Bagels make a great grab and go breakfast or quick post-workout meal due to their high carbohydrate content.

Bagels have two halves and can be shared or half may be eaten later.

Bagels come in multiple varieties and flavors and can be paired with cream cheese, peanut butter, avocados, eggs or hummus. They are often served with lox (salmon) and cream cheese in NY style delis.

In addition, bagels are versatile and can be served “cold” or toasted. Cold bagels are chewy while toasted are crunchy. Go for whole grain bagels when possible. These will be higher in fiber than bagels made with white flour.


Bagels are a convenient food to eat for breakfast or other meals. They can be paired with several toppings and can be served cold or toasted.

Bummers about bagels

Bagels may be detrimental for “waist management” due to their high calorie load. A bagel with 2 Tbsp. of cream cheese packs 350 calories.

Bagels that contain chocolate chips, cheese or sugar-cinnamon coating will be high in calories, fat and sugar. They’re kind of more like doughnuts in this sense.

As bagels are high in carbohydrates, they can raise blood sugar in people with diabetes. 2

Like other bread products, bagels are high in sodium. A plain bagel provides nearly 400 mg of sodium, which is 16% of the Daily Value.

Bagels get stale quickly and should be eaten within a day or two of being made.


Bagels are high in sodium and carbohydrates. They should be eaten when fresh for best quality.


  1. Experts urge addition of folic acid to flour to halt “avoidable tragedy” of birth defects

BMJ 2018; 360 doi: https://doi.org/10.1136/bmj.k477 (Published 31 January 2018)

  1. Shila Shafaeizadeh,1,*Leilani Muhardi,2 Christiani Jeyakumar Henry,3,4 Bert J. M. van de Heijning,5 and Eline M. van der Beek5,6  Macronutrient Composition and Food Form Affect Glucose and Insulin Responses in Humans. Nutrients. 2018 Feb; 10(2): 188.
Fall fruit for all- Starkrimson pears

Fall fruit for all- Starkrimson pears

The other day, I was teaching my high school nutrition students about seasonal produce and food accessibility. They initially looked at me with blank stares. What does seasonal mean to food secure students that have access to berries, melon and citrus fruit no matter what the growing season is?

I suppose I’m old school in this way. Growing up, our groceries only carried food that was in season. Spring and summer meant berries, peaches and melon. Fall and winter were for apples, pears and citrus fruit. I wouldn’t have thought about eating pineapple or berries in the winter. It just wasn’t done! The song Turn, Turn, Turn by the Byrds always comes to mind. https://www.youtube.com/watch?v=W4ga_M5Zdn4

I still follow seasons, despite the availability of a variety of produce. I also follow in my dad’s footsteps and shop at stores depending on what part of town I’m in. Recently, I was returning from work and near Hartwell. I stopped into Country Fresh Market on Vine St. https://www.countryfreshfarmmarket.com/ I love this little market because of the great variety of locally grown produce as well as their great selection of cheese, spices, beer and wine. The staff is also super friendly and the footprint is small.

One of my favorite parts of the store is what I have dubbed, the “almost rotten rack”. This is the section of the store that you’ll find the discounted produce-bruised apples, slightly browning fresh herbs and very ripe melon. The produce is always offered at a great price and should be used within a day or two of purchase. This fills my need to reduce food waste, save money, and get a variety of interesting produce to try. A few “bad apples” means applesauce!

This week, as part of a collection of apples, was one lone Starkrimson pear. I’d never heard or seen this variety anywhere. I suppose Jungle Jims may carry them, but JJ is like Disney Land to me- a destination grocery, but just too big to shop for every day items.

Back to my pear- it was pearfectly ready to be eaten! This variety of pear is grown in Oregon and Washington and is considered a “summer pear”- it’s season is August through November. It gets its name from the Stark Brothers Nursery who first patented and grew the pear in 1956. As the pear ripens, it becomes a beautiful red hue.

The flavor and texture were outstanding! It’s floral and sweet with a smooth, less grainy bite. As you can see in the picture, the skin is more delicate than other pears. I think it would be delicious when ‘peared’ with bleu cheese and pecans, but I ate it straight up after washing. Nothing compears to the taste!

If you see this lovely pear in your store- buy some! They’re not around for long.

Vegan air fryer cookbook and food pun tee giveaway contest

Vegan air fryer cookbook and food pun tee giveaway contest

One of my favorite things to do is network and collaborate with other dietitians. While we all obtain a similar degree in nutrition and love to ‘mince words’ about food and recipes, we each bring something unique to the table, so to speak. It’s always fun when someone gets your humor and wants to participate in food-related giveaways.

This week I’m collaborating with Dana Angelo White, a talented sports dietitian and cookbook writer from Fairfield Connecticut. Dana has written 7 (yes SEVEN) different cookbooks and her latest is the Health Vegan Air Fryer Cookbook https://danawhitenutrition.com/product/healthy-vegan-air-fryer-cookbook/

If you don’t have an air fryer, perhaps this will inspire you to get one?

Go to Instagram and follow me @nutrigirl66 and Dana at Dana_Angelo_White Like the post and tag a friend. US residents only. Tee available in small through XL. Contest ends Thursday, September 24. You’ve got nothing to lose!

#vegan #airfyer #cookbook #healthy #recipes #foodpun #stalker #teeshirt #dietitian #collaboration #cookbook #giveaway

Spanish RightRice and Black beans

Spanish RightRice and Black beans

Do you love rice, but fear it isn’t ‘nutritious’ or has too many carbs? Perhaps you should try RightRice? I received a professional sample box with 4 of the 6 different varieties of RightRice flavors and decided to give them a whirl.

What is RightRice?

The rice is made from vegetables including lentil and chick pea flour, rice flour as well as vegetable powders from bell pepper, tomato, onion, garlic and chili peppers. It also has a few spices and other flavors added in.

RightRice flavors include original, Spanish, cilantro lime, garlic herb, Thai curry and lemon pepper. It is ridiculously easy to cook, too. You boil water, add the RightRice and remove from heat. Cover the rice and let it stand for 12 minutes. Then fluff with a fork, let it sit a few minutes, then serve.

Nutritional Profile

In addition to being lower in carbohydrates than regular rice (30 grams per serving versus 40 grams), the rice is much higher in protein and fiber.

White rice has 1 grams of fiber per serving, while brown rice has 2 grams. RightRice provides 5 grams of dietary fiber. The rice is also much higher in protein- a whopping 10 grams per serving over 2 grams in traditional rice.

If you know anything about blood sugar maintenance and appetite control, fiber and protein are key to managing both. Soluble fiber from lentils and chick peas is also beneficial for lowering cholesterol.

How to use RightRice

RightRice had a mildly spicy flavor and paired well with seasoned black beans, sauteed peppers and cilantro. If you’re looking for a more nutritious grain for your next meal, RightRice is nutrigirlapproved!

Spanish RightRice and Black Beans


One (7 oz.) pouch Spanish RightRice

1 Tbsp. canola or corn oil

1/2 red or yellow bell pepper, diced

1 can black beans, drained and rinsed

1 tsp. cumin

1/2 tsp. seasoned salt

1 tsp. minced garlic

chopped cilantro (optional)


  1. Cook RightRice according to directions and set aside.
  2. In a medium pot, heat the oil, then add chopped peppers and sautee for 5 to 7 minutes. Remove from pot and set aside.
  3. In same pot, add black beans, cumin, seasoned salt and garlic and simmer on medium heat for 8 to 10 minutes.
  4. Serve 1/2 cup RightRice with 1 or 2 Tbsp. sauteed peppers and 1/2 cup seasoned black beans.
  5. Add chopped cilantro and serve.

Makes 4 servings. 

#samples #productreview #highfiber #RightRice #blackbeans #vegandinner #healthyrecipe

For more information, check out http://rightrice.com 



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