Category: Food

May 28, 2019

Choosing Healthy Snacks

Written by: Kimberly A. Tessmer, RDN, LD

We have all experienced the dreaded snack attack.  Whether it be after a hard workout, late afternoon at the office or lounging in front of the television after a long day.  The question is, how do we best handle a snack attack.  Is it acceptable to snack between meals and still stay faithful to your weight management program?

The good news is, if approached in the proper way, snacking can be a good strategy for weight loss, maintaining a healthy weight and contributing to your overall daily nutritional needs.  There are no explicit “rules” when it comes to snacking.  Snacking should be an individualized strategy of combining foods from two or more food groups to help promote satiety, provide energy and essential nutrients and keep you satisfied longer between meals.  Getting to your next meal without the feeling of those intense hunger pangs can be a big help in controlling what you eat and how much you eat at that next meal.

The key to snacking is to be mindful and plan them ahead of time. But be sure to also have healthy foods on hand when that snack attack sneaks up on you.  Keep unhealthy, high calorie foods such as sweets and chips out of the house so they don’t tempt you in a moment of weakness.  It is when you eat based on cravings alone that snacking can become detrimental to your weight loss efforts.  Common triggers for unplanned snacking can include stress, emotions, dehydration, skipping meals, and low blood sugar.  Planning for snacks can help to keep these triggers in check.

Snacks don’t have to be complicated. There are tons of healthy delicious ideas. Here are a few tips to follow 

Plan for Protein: pairing a protein with a starch and/or carbohydrate can help to boost your energy and satisfy you longer.

  • Apple with nut butter
  • Cottage cheese and fruit
  • Greek yogurt and granola
  •  Mozzarella cheese and cherry tomatoes
  •  Hummus and cucumbers or other fresh veggies
  • Low-fat cheese on whole grain crackers
  • Hard boiled egg and whole wheat English muffin
  • Almonds and part-skim mozzarella cheese stick

Keep the Sweets to a Minimum: snacking on sweets with no nutritional value will leave you feeling drained.  Substitute healthy sweet flavored foods for those with empty calories.

  • Fruit
  • Chocolate soy or almond milk
  • Dark chocolate (1.5 0z)
  • Frozen Grapes
  • Kind Bar or Lara Bar
  • Whole grain cereal and berries with unsweetened almond milk
  • Graham cracker topped with peanut butter
  • Frozen yogurt or sorbet
  • Protein smoothie made with fruit (frozen fruit works great)

Sources:

  1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3242470/
  2. https://www.health.harvard.edu/diet-and-weight-loss/eating-frequency-and-weight-loss
  3. https://www.womensrunning.com/2016/10/nutrition/5-reasons-snack-attacks-manage_66206
  4. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/healthy-diet/art-20046267
April 23, 2019

Plant-Based Diet

Studies have shown that following a plant-based diet can help reduce the risk of type 2 diabetes, heart disease, hypertension, high cholesterol, certain types of cancer and other major health issues.  Not to mention it can boost energy, reduce inflammation, enhance weight loss, induce better sleep, and improve digestion, mental health and overall well-being.

Technically, a plant-based diet eliminates or minimizes animal products and highly refined foods.  This includes meat, fish, dairy, eggs, gelatin, animal by-products and processed foods including those made with white flour and refined sugars.  This eating approach consists mainly of whole plant foods, including vegetables, fruits, legumes/beans, lentils, grains, soy-foods, nuts and seeds.

The degree to which you follow this style of eating is completely up to you.  Whether you switch exclusively to plant-based foods or simply add more plant-based foods and choose to include meat, fish and/or dairy products but in much smaller amounts, is your choice. The idea is to find a plant-based approach that is right for YOU and fits your preferences.  Wherever you fit on the plant-based spectrum, this eating approach will provide countless health benefits.

HERE ARE 10 STEPS YOU CAN TAKE TO SMOOTHLY TRANSITION TO A MORE PLANT-DASED DIET:

  1. Start slowly: start with just a few plant-based meals and snacks per week. Use plant-based foods that are already familiar to you and that you already enjoy such as veggie stir-fry, bean and rice burrito, lentil stew, meatless spaghetti and hummus or salsa.   Begin to build on those foods.
  2. Begin to be mindful of eliminating processed foods: start to cook with whole, fresh foods instead of items that are boxed, canned or bottled.
  3. Slowly limit animal foods: there is no need to go cold turkey. Make simple changes by altering the proportion of animal foods to plant-based foods in your meals.  Make meat more of a garnish and veggies the star of your meal.  Gradually swap animal-based ingredients with plant-based ingredients in your favorite recipes.
  4. Eliminate the animal foods you like least first: you won’t miss the foods you like least so let go of those animal-based foods first.
  5. Start your day with a plant-based breakfast: instead of the usual go-to such as eggs and bacon, try a fruit and veggie smoothie made with almond milk, oatmeal with fruit, whole grain cereal with fruit and almond milk or avocado on whole-wheat toast. This will get your day headed in the right direction.
  6. Pay attention to protein: plant foods contain amino acids, the building blocks of protein, and there is plenty of protein in plant-based foods to meet your requirements. Be sure you are eating enough calories and focus on whole foods instead of refined foods and your protein intake should be adequate.
  7. Stock your kitchen with healthy plant-based foods: set yourself up for success by having healthy plant-based foods readily available such as beans, dried lentils, whole grains, olive oil, fruits and veggies.  Explore the vegetarian and fresh produces sections of your local supermarket and health store to see the large variety of plant-based foods available.
  8. Go for the greens: get creative and try a variety of green leafy vegetables. There are plenty to choose from including kale, collards, swiss chard, and spinach.  Try new recipes and use cooking methods such as steaming, grilling, braising or stir-frying to preserve the nutritional content.
  9. Build a whole meal around a salad: such a simple meal and full of plant-based foods. Fill a bowl with a variety of salad greens and add veggies, fresh herbs, beans, brown rice, peas, nuts/seeds or tofu.  The choices are endless.
  10. Make meals fun and exciting: don’t make it too difficult on yourself. Focus on foods that you enjoy and that are easily accessible to you.  If cooking isn’t your passion, stick to easier recipes. Talk to others that enjoy plant-based eating, scour the web for recipes, and learn how to make meals more fun and flavorful.

 

Sources:

  1. https://www.forksoverknives.com/plant-based-primer-beginners-guide-starting-plant-based-diet/#gs.1wdr87
  2. https://nutritionfacts.org/topics/plant-based-diets/
  3. https://plantbasedonabudget.com/
  4. https://karencollinsnutrition.com/plant-based-diet-healthy-eating/
March 8, 2019

National Nutrition Month

National Nutrition Month® is an annual campaign, created by the Academy of Nutrition and Dietetics and occurs each March. It spotlights the importance of making informed decisions and developing beneficial eating and physical activity habits.  Taking charge of your health promotes overall well-being, a healthy weight, disease prevention, increased energy and a healthier heart just to name a few.

Adopting new habits doesn’t need to happen in one giant leap or even in the one month of March.  Changes don’t need to be drastic and feel out of reach.  Instead, focus on small changes that you can realistically incorporate one day at time.  It is better to take baby steps on your quest to build a stronger, healthier version of yourself.  Setting small goals and accomplishing those goals can be just the motivator you need.

Most people go through four phases of change when adopting a new habit.  Don’t feel defeated when a new habit doesn’t automatically stick.  It takes time and thought.

  1. CONTEMPLATION: You are considering a change
  2. PREPARATION: You decided to make a change 
  3. ACTION: You have taken action to make the change
  4. MAINTENANCE: A change has become a new part of your routine.

Grab your calendar and start jotting down just one challenge on each day of the month and start creating some new beneficial, healthy, long-term habits!

Here are a few daily challenge ideas to get you started:

  • Eat a healthy higher protein breakfast
  • Eat 3 servings of veggies, make one of them dark green
  • Take a brisk 20-minute walk
  • Try a NEW fruit you have never had
  • Try a NEW vegetable you have never had
  • Eat no added sugar for the whole day
  • Make a switch to a whole grain, such as eating brown rice in place of white rice
  • Drink 8 glasses of water and start your day with one glass before you eat or drink anything else
  • Do two 30 second planks
  • Make a new healthy recipe for dinner
  • Prepare a meatless meal
  • Eat grilled or baked fish for dinner
  • Go to bed 1 hour earlier
  • Read the food label on one of your favorite foods
  • Write down what you eat as you go through the day
  • Plan meals and snacks ahead of time for the next day
  • Place fruits and veggies at eye level in your fridge
  • Meditate for 10 minutes in middle of your day

HOW WILL YOU CELEBRATE NATIONAL NUTRITION MONTH®?

 

Sources:

  1. https://www.eatright.org/food/resources/national-nutrition-month/national-nutrition-month
  2. https://www.niddk.nih.gov/health-information/diet-nutrition/changing-habits-better-health
February 1, 2019

Boost Your Fiber Intake

Did you know that fiber can help with weight loss by filling you up and keeping you satisfied longer? It also decreases your risk of developing heart disease, diabetes, and some forms of cancer. But sadly, Americans rarely consume enough. Check out these tips on ways to include more fiber in your diet:

  • Switch to a whole grain cold cereal at breakfast (if you prefer hot cereal, try oatmeal)
  • Choose whole grain breads, pastas and cereals in place of more refined/processed choices
  • Add a side salad with lunch or dinner
  • Add a piece of fruit for a mid-morning or a late afternoon snack
  • Try a fruit or vegetable smoothie at home (two servings of fruit (fresh or frozen), two servings of leafy greens, almond milk to consistency, a few ice cubes, and blend)
  • Double up on your veggies at dinner
  • Add fruit or beands to your dark leafy green salads
  • Add raw fruits or veggies to your sandwiches or wraps
  • Add chia seed or flax seed into your oatmeal or smoothies
  • Snack on raw fruits and veggies as often as you can

Things to remember:

Men should aim for at least 38g per day, while women should aim for at least 25g per day. Increase your fiber intake slowly and drink plenty of water to avoid constipation or nausea.

January 18, 2019

Just when you think you couldn’t love coffee any more…

By: Stephanie Ineman, MS, RDN, LD

Coffee: It’s what gets me going in the morning.  I don’t dare leave home without it for my morning commute.  That first sip is like magic; the smell, the warmth, the taste.  It’s a remarkable sensory experience signifying the start of my day, but it also deserves some recognition on a nutritional level.  Go ahead and grab yourself a cup of coffee and read on…

Coffee has at least 1,000 natural compounds in the bean and another 300 created in the roasting process, including caffeine and powerful antioxidants.  Research has shown that modest coffee consumption (3-5 8oz cups/day) may be associated with liver disease prevention, improved cognitive function in older adults, sharper memory, increased athletic endurance, reduced risk of type 2 diabetes, and longevity.1 Pretty amazing, right?

Keep in mind, caffeine affects everyone differently and if you usually drink decaf, three cups may leave you feeling jittery and anxious.  Body weight, gender, heredity, and metabolism can all play a role in your response to caffeine.

Unfortunately, most people just don’t drink black coffee and adding flavoring and sugar begins to diminish the nutritional level.  The American Heart Association recommends that women limit added sugars to 6 teaspoons daily (24 grams), and men should limit to 9 teaspoons (36 grams).2   A large latte from your favorite coffee shop can have up to 5 pumps of flavored syrup.  With each pump consisting of approximately 5 grams of sugar, it adds up quickly!  I know math isn’t everyone’s favorite subject, but that’s 25 grams of added sugar in just one cup of coffee!  Don’t let your morning cup of coffee rob you of your entire allotted sugar for day.

What’s a girl (or guy) to do?  Don’t be afraid to be a little picky! Ask for 1-2 pumps of syrup instead of 5, skip the whip, hold the chocolate shavings, request nonfat milk, or light on the cream.  You can even opt for an “Americano” that doesn’t use any steamed milk at all and just add a splash of milk or cream and 1 pump of syrup for a little flavor to make your taste buds happy.

I try to make my coffee at home to save a few bucks and limit visits to the coffee shop once a week as a treat.  If you get bored with the standard automatic drip, try pour over coffee, flavored coffee beans, French press, single cup espresso/coffee pods, cold brew, or use an old-fashioned percolator.  The type of brew impacts the flavor, so you just might find that perfect cup without adding as much cream or sugar!

Alright, I’m on my last sip of joe and I’ve justified my love of coffee enough for one day.  If you still aren’t keen on coffee, stay tuned for my next blog all about tea!

 

Sources:

  1. National Coffee Association. n.d. Coffee, Caffeine & Health. Retrieved from http://www.ncausa.org/Health-Caffeine. Accessed 27 March, 2018.
  2. American Heart Association. Added Sugars. February 2017. Retrieved from http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/Nutrition/Added-Sugars_UCM_305858_Article.jsp#.WqqLOujwbIU. Accessed 27 March, 2018.
January 18, 2019

Are there “Good” and “Bad” Foods?

By Julia Kaesberg, MS, RD, LD, CHES

So often, the members I work with use the words “good” and “bad” to describe foods. I hear, “Well, I ate some bad foods this week, which is why I didn’t lose weight,” or, “I shouldn’t have eaten that.” Does this sound like you? If so, you aren’t alone!

However, I challenge you to rethink this idea of “good” and “bad” foods and “should” and “shouldn’t” eat. What makes a food good? To me, a food is good if tastes good or is satisfying to what I am looking for in that moment. A food is bad if it doesn’t taste good or is spoiled. Simple as that.

What people usually mean when they say “bad” foods are foods that are high in calories, sugar, or fat. But eating 1 donut or 1 scoop of ice cream is not going to make you gain weight. In fact, it’s important to include your favorite treats in your routine occasionally so you don’t feel deprived and go overboard next time.

If you can reframe your thinking towards thinking of foods as nutritious (providing important vitamins, minerals, protein, carbohydrates, and fat), you can change the way you view eating. Eating is wired in our DNA to be a pleasurable experience. The key is finding the balance between eating nutritious foods and occasionally splurging on the ones that maybe don’t give us quite as much nutrition (like the ice cream)!

A good place to start is thinking of the 90-10 rule. 90% of the time, try to have foods that are nutritious and are providing you with something beneficial. 10% of the time, have reasonably sized portions of those not-so-nutritious choices.

And next time you think “good” or “bad” about a food, I hope it is because of the taste!