EVERY CALORIE HAS A NAME

BY CHRISTY BARONI • PHOTO BY ROB KAUFMAN

As a nutrition coach I hear so many questions. Most of them are about exactly what to eat and when, which may seem like a good place to start, but what if you are asking the wrong questions? If you are looking to feel great and have a body that operates optimally let’s start by asking better questions.

There are three things every plate, every snack, every meal should have. Let’s take a look at what questions will help you fill your plate with a great balance of macro- and micro-nutrients.

Where is your protein? Protein has gotten a lot of attention lately with disagreements about exactly how much protein a person should consume everyday. This varies based on your age, activity level, and intensity of your workouts. However, every person should have protein throughout your day. This macronutrient helps your body to heal and repair, helps you feel full for long periods of time, and is the building block for lean muscle. Some ideas for high protein foods include: • Whole egg • Tofu • Chia seeds • Greek yogurt • Salmon • Black beans

Where is your fiber? Fiber is another foundation of a healthy plate. A diet low in fiber can lead to a body that is sluggish, constantly hungry, and with uncomfortable swings in blood sugar. To eliminate bloat and to ensure that your body can get rid of waste efficiently, let’s be sure that each plate has at least 5 grams of fiber. The goal is for women to have 25-30 grams per day and for men to have 35-40 grams per day. Some ideas for high fiber foods include: • Almonds • Avocado • Oatmeal • Pears • Brown rice

Are you hydrated? Hydration accounts for feeling alert, mental sharpness, removing bloat, and even can help keep your skin clear and fresh. Your hydration level is determined not just by how much water you drink (½ your bodyweight in ounces everyday!) but also by the foods you eat. Some foods that can help keep you hydrated include: • Cucumber • Tomato • Carrots • Green peppers • Asparagus

1 cup oatmeal topped with ½ cup strawberries, 1 cup greek yogurt.

Combine 1 cup of cooked quinoa with ½ cup tomatoes diced, ½ cup cooked and drained chickpeas, ½ of one medium avocado chopped, topped with 3 tablespoons of hummus.

1 - Mash 2 cans black beans in a large bowl with 4 tsp chili powder and 1 tsp cumin until almost smooth. Add 1 cup cheddar cheese, 1 cup chopped tomatoes, scallions, jalapeños and cilantro chopped to taste; stir to combine.

2 - Spread about 1/2 cup of the filling on the bottom third of a whole wheat or carb balance tortilla and top with about 1/4 cup brown rice. Roll up snugly, tucking in the ends as you go. If serving immediately, transfer to a microwave-safe plate, wrap in a moist paper towel and microwave on High until steaming hot, 1 to 2 minutes. If freezing, wrap each burrito in foil. Freeze for up to 3 months. (To reheat from frozen: Remove a burrito from the foil and place on a microwave-safe plate. Wrap in a dry paper towel and microwave on High until steaming hot, 1 1/2 to 2 1/2 minutes.) The balance of protein, fiber, and hydration throughout your day will keep your body performing optimally and feeling fantastic.

Christy Baroni is a Nutrition Specialist, certified small group fitness trainer, and a certified Personal Trainer. She is a military spouse, a mother of two, and is dedicated to helping people cultivate daily habits to build the body and life of their dreams. For more healthy living ideas or to create your own fitness and nutrition plan contact her today at 843-290-5803 or ChristyBaroni@gmail.com.

4 p.m., bar open late and Sunday Brunch from 11 a.m. - 3 p.m. A member of The Coastal Restaurants and Bars family of restaurants. Call (843) 842-2267 or visit fishcamphhi.com @fishcamphhi. FLATBREAD GRILL Located at Coligny circle oceanside in the Beach Market Center. This upscale casual dining sensation is sure to be a favorite of both visitors and locals. Enjoy Neopolitan pizza cooked in our open-hearth oven or choose from fresh pasta, gourmet salads, wraps, sandwiches, specialty burgers, wings and more. Friendly and comfortable lounge offering a nice selection of appetizers and cocktails while viewing your favorite sporting events on our HD TV’S. Take out and kid’s menu available. Open daily from 11:30 a.m. for lunch and dinner. Call (843) 341-2225 or online at www.flatbreadgrillhhi.com. THE FROSTY FROG CAFÉ Located in Coligny Plaza. A comfortable, casual atmosphere offering a “web-footed lickin” menu and an enormous amount of frozen daiquiris by the glass or by the gallon. Outside seating with retractable roof, fire pit, beach area and tiki bar. Live music nightly. Black angus burger, crab cakes, pizza, prime rib sandwich, salads, subs, wraps, peel & eat shrimp, calamari, crab legs, shrimp dishes, ahi tuna, fish and shrimp tacos and of course fried frog legs. 28 HD TV’s for great sports viewing as well as a kid’s menu. Open for lunch and dinner daily from 11 a.m. Call (843) 686-FROG (3764) or online at www.frostyfrog.com.

HAROLD’S DINER Located at 641 William Hilton Parkway at Singleton Beach. An island icon for decades, this diner serves up the best made to order food fast and with attitude. Breakfast favorites include Omelettes, Pancakes, French toast, and Steak and Eggs. For lunch choose from Burgers, Dogs, Pulled Pork, Philly Cheesesteaks and more. Open for breakfast Mon. thru Sat., 7:30 a.m. until 11 a.m. and lunch 11 a.m. until 3 p.m. Call (843) 384-7855 or online at haroldsdinerhiltonhead.com.

HEALTHY HABIT Located in Park Plaza just outside of Sea Pines Resort. Voted Hilton Head’s Best lunch, takeout, counter service and salads every year since 2017! This local favorite serves up award winning bowls, salads, wraps, smoothies, juices and more. Fast casual dining with a modern design offers inside and outside seating. Online ordering, catering and takeout are available. Serving breakfast, lunch and dinner daily from 8 a.m. until 8 p.m. Call (843) 686-5600 or visit us online at HealthyHabitHHI.com.

HINOKI JAPANESE RESTAURANT AND SUSHI BAR Located at 37 New Orleans Road in New Orleans Plaza. Enjoy traditional Japanese dishes such as grilled fish,

chicken and steak, suki yaki, a variety of noodle dishes, tempura, daily specials, plus sushi and sashimi. The very extensive menu includes dozens of appetizers, several kinds of broiled fish, salads and over 20 entrees from which to choose. Three intimate dining rooms, a sushi bar and a cocktail lounge offers something for everyone. Early Bird specials and take-out available. Open for dinner 5:30 until 10:00 p.m., Monday thru Saturday and lunch, 11:30 a.m. until 2 p.m. Monday thru Friday. Call (843) 785-9800 for reservations.

HUDSON’S SEAFOOD HOUSE ON THE DOCKS Located on the Intracoastal Waterway off Squire Pope Rd. With 50 years of casual dining experience and spectacular views of the Intracoastal Waterway, Hudson’s is one of the Island’s most recognized landmarks. Featuring the freshest, local seafood in the area as well as pasta, steaks, chicken and more. Kids menu available. Featured in The Wall Street Journal, USA Today and Bon Appe´tit. Open daily at 11 a.m. Call (843) 681-2772.

THE JAZZ CORNER Located in the “corner” of The Village at Wexford. One of the top “100 Great Jazz Rooms” in the world, Downbeat Magazine 2011-20. Our intimate, elegant atmosphere is the perfect setting to enjoy an evening of world class entertainment enhanced by our innovative southern flavors menu and impeccable service. The Jazz Corner offers a signature martini menu, extensive wine list, full bar and late-night menu. Open nightly from 6 p.m. Reservations are recommended. Call (843) 842-8620 or check us out online at www.thejazzcorner.com.

KENNY B’S CAJUN SEAFOOD HUT Located in Circle Center, just off Pope Avenue. Enjoy Creole cuisine with a Low country influence. Find an appealing choice of Cajun fare such as Shrimp Etoufee, Crawfish Etoufee, Jambalaya, N’awlins Po Boy’s, Red Beans & Rice and authentic Gumbos. Great soups and salads, as well as a kid’s menu and take-out service available. Also, cold beer and awesome desserts. Open Tuesday thru Sunday for Breakfast, lunch and dinner. Call (843) 785-3315.

LAND’S END TAVERN Located at South Beach Marina in Sea Pines. Featuring great seafood, steaks, sandwiches and salads. A casual atmosphere with a pirate theme ensures fun for the whole family. Great kid’s menu and desserts. It’s a bounty of treasure waiting to be plundered. Serving all day, every day starting from 8 a.m. Call (843) 671-5456 for seasonal hours.

MANGIAMO Located at 2000 Main Street. A comfortable and cozy atmosphere featuring outstanding pizza, subs, salads and