by kelsey | May 1, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
Yesterday’s warm temps were perfect to enjoy a tasty frozen treat! Spring and summer bring warmer temps and the desire for more frozen treats! Smoothies are a great way to cool off and get some great nutrients while you’re at it!
Lately there has been an explosion in the media discussing smoothies for weight loss, athletic performance, and meal replacements. Since the supplement industry heavily promotes “quick fixes”, keep in mind that an overall balanced diet is the best way to maintain or improve your health. The goal of many supplement industries is not to fix the problem, but rather to create addiction and increase revenue. Supplements are not regulated by the Food and Drug Administration and claims made for them are not always accurate or proven. However, homemade fruit and vegetable smoothies are way to guarantee your 5-A-Day natural nutrients. Consumption of fruits and vegetables may help prevent chronic diseases such as cancer, heart disease, and diabetes while delivering fiber and vitamins. With a new season upon us, we are gifted with a wider variety of options to choose from when eating the rainbow. Contrary to the common belief, consuming the recommended amounts of fruits and vegetables can be inexpensive and in the long run will save you money in terms of medical bills.
There are endless smoothie recipes you can use to make a quick breakfast, after a workout, or for an afternoon snack. Adding an extra boost to your smoothie such as protein powder or Greek yogurt will additionally provide other valuable nutrients. Here’s a guide to help get started
Add Fruit/Vegetable
|
Add Liquid
|
Add Thickener
|
Extra
|
| Banana, Berries, Apple, Pear, Peach, Kiwi, Pineapple, Cherries, Mango, Orange, Spinach, Kale, Beets, Carrots |
Dairy, Soy, Rice, or Almond Milk, Fruit Juice, Water, Iced Tea |
Peanut butter, Yogurt, Frozen yogurt, ice cubes, or oats. |
Honey, Cinnamon, Protein Powder, Mint, Figs, Dark Chocolate, Flaxseed. |
| Choose 2-3 |
Add 1-2 cups of liquid |
Pick your consistency |
Your preference |
Here are some examples:
Green Smoothie: Mango Chunks, Banana, Kale or Spinach, Apple Slices, Water, Plain low fat yogurt
Carrot Smoothie: Carrots, Orange, Pineapple, Low-sugar Apple Juice, Ice Cubes, Cinnamon
Desert Smoothie: Banana, Apple Slices, Low Fat/Skim Milk, Peanut Butter, Top with Dark Chocolate Shavings
Enjoy!
-Kelsey
by kelsey | Apr 26, 2018 | Cooking Tips, Diet, Food, Weight Management, Wellness/Health
With spring finally here, we can get out the grills again and enjoy outdoor cooking!! Grilling is a fun and convenient way to cook, especially with the weather getting nicer. Cooking on the grill can also be a very healthy cooking method. Keep the following tips in mind to have a healthy and delicious grilling season.
- Go light on the sauces. Grilling and dipping sauces can be high in added sugar and/or sodium. Make your own sauce, add spices and herbs, or cut back on the amount of sauce used. Let the delicious flavor of grilling do its job
- Choose lean protein sources. Fish and skinless poultry taste great on the grill and are typically lower in saturated fat than red meats. Meat and pork can also be good choices—just opt for leaner cuts and watch the portions. Choose “loin” or “round” cuts and meats that are 90-95% lean. The recommended portion size of meat is 3 ounces, which is about the size of a deck of cards.
- Choose a whole-grain bun instead of white for added nutrients and fiber. If you’re watching your calorie or carbohydrate intake, go with half of the bun or use a lettuce wrap.
- Cut up colorful vegetables (like bell peppers, mushrooms, zucchini, onions, squash, potatoes, carrots, etc.) and grill them on kabobs or in aluminum foil. Toss the vegetable pieces in a little bit of oil to prevent them from drying out and sticking to the grill.
- Fruits can be grilled too! Cut up fresh fruit and put them on kebabs. Choose firm fruits like apples, peaches, pineapple, pears, or cantaloupe. These fruits are less likely to fall apart or become too mushy on the grill. Bananas can even be grilled—just keep it in its peel to protect the banana’s soft texture.
- Don’t forget to clean your grill regularly. Failing to do so can cause food to stick to the grades, uneven cooking temperatures, and shortened longevity of the grill.
-Kelsey Raml, MS, RD, LN
by kelsey | Apr 18, 2018 | Diet, Food, Weight Management, Wellness/Health
I often get asked about meal replacements such as Boost, Atkins, Slim Fast, Ideal Protein, etc. Are they good? Should I use them? What kind? etc…
The Academy of Nutrition and Dietetics does approve the use of meal replacements for weight loss efforts: “Several studies comparing isocaloric diets have shown an equivalent or greater weight loss efficacy with structured meal replacement plans, compared to reduced calorie diet treatments. One or two daily vitamin- and mineral-fortified meal replacements, supplemented with self-selected meals and snacks, may be a successful weight loss and weight maintenance strategy for overweight and obese adults who have difficulty with self-selection of food and portion control.” (http://www.andeal.org/topic.cfm?cat=2886&conclusion_statement_id=250237&highlight=meal%20replacements&home=1).
The key words are one or two replacements/day, not your whole day and paired up with a well-balanced, calorie reduced diet. I typically recommend the use of these for the meal when the individual is on the run the most. Sometimes you are rushed in the morning to get to work or school and don’t have time for breakfast, in this case, a meal replacement may be a good idea…or maybe it’s lunch as you only get a short break and a meal replacement might fit in well here. The biggest thing to remember is you are drinking your meal, not eating it. Some people are truly satisfied this way and others are not. Personally, I do not use meal replacements because I know I need to “eat” my food to be satisfied rather than “drink” them…when I drink something, I feel like I still need to eat thus a meal replacement would only add more calories! Another reason why I don’t do meal replacements is I prefer real food. I would rather eat whole food than drink a supplement….but that’s just me. 🙂 One more thing to consider is they are typically around 150-200 calories. This may not be enough for a meal, so you may consider adding a piece of fruit, salad, or yogurt to it to give you a little more substance.
Meal replacements do have a place in our society for helping people manage their weight, but there are many kinds so it’s important to check out the ingredients, nutrients, and prices. If you notice a really long ingredient list, there is more “stuff” added to the product and then you need to consider if you really need all of that extra “stuff.” Some ingredients can affect your body in certain ways, so you may need to check with your physician, pharmacist, or dietitian to ensure it is safe to consume. Costs also makes a difference. You have to remember that these companies are trying to make money off of you, so consider cost and value when you make your selection. In addition, it’s important to consider that a well balanced, portion controlled, healthy meal of real food can be cheaper than some supplement drinks! Below is a chart former SDSU Dietetic Student Alex Loes, made for me to compare the various choices. I hope this helps you, but if you have any specific questions regarding choices, selections, or even disease states and the use of these, don’t hesitate to contact me. I’m here to help you as your credible and reliable nutrition information source!
-Kelsey Raml, MS, RD, LN
| Brand (oz/serving) |
Price/oz |
Calories |
Protein (g) |
Carbohydrates (g) |
Fiber (g) |
| Boost Calorie Smart (8) |
0.20 |
190 |
16 |
16 |
4 |
| SlimFast (10) |
0.11 |
190 |
10 |
29 |
5 |
| Shakeology (12) |
0.36 |
160 |
17 |
17 |
6 |
| Atkins (11) |
0.17 |
160 |
15 |
5 |
3 |
| Special K (10) |
0.14 |
190 |
10 |
29 |
5 |
| Ideal Protein (10) |
0.40 |
210 |
26 |
14 |
5 |
| Advocare (9) |
0.36 |
220 |
24 |
24 |
5 |
| Sanford Profile (9-12) |
0.25 |
100 |
15 |
7 |
0 |
by kelsey | Apr 11, 2018 | Exercise, Heart Health, Motivation, Weather, Weight Management, Wellness/Health, Winter
Are you tired of winter yet? Spring is here, but it sure doesn’t feel like it….and we are facing another blizzard this weekend! C’mon weather man….enough already! I think one thing we all have in common right now is that we’re tired of snow, cold, and less than ideal weather conditions. We have had winter for about 6 months now and I think all of us can agree, we are ready for spring and summer to get here! When you’re feeling the blues, it can really get you down in the dumps which can result in overeating, less activity, and depression. Below are a few tips to help perk you up and help you stay positive about life!
Tips for Overcoming the Winter Blues
- Get active! Activity produces natural endorphins that boost mood. Try getting at least 30 minutes of activity in a day…if you can do more, the better.
- Eat Right: healthy eating will make you feel healthier inside and out. Aim to get at least 5 fruits and veggies a day, include whole grains, lean meats, and healthy fats. Vitamin D has been proven to aid in SAD so be sure to get your 3 servings of low fat milk or dairy products. If you aren’t a milk drinker you may consider taking a daily multivitamin with calcium and vitamin D or a vitamin D supplement. Please ask your dietitian, pharmacist, or doctor for the correct dosage.
- Spice up your life: Sometimes getting a new shirt, going to the movies, reading a new and exciting book, or getting new tunes on your ipod will help spice up your life and add some more excitement to your life.
- Get out! Plan a family/friend trip to Sioux Falls, bum around downtown Watertown, or plain just get out of the house! It’s easy to dwell in our sorrows by becoming a hermit and staying inside. We need to get out and get some socialization!
- Think Positive! Dwelling on the negatives can sure take a person down. Instead think about the positives in your life. Tell yourself one positive thing about yourself and your selfworth daily. Focus on the blessings in your life!
- If you feel you are suffering from the blues very seriously then I encourage you to contact your physician for further assistance as we can help you with this!
Spring and warmer temperatures will be coming….hopefully sooner than later! Stay positive, eat right, exercise, and get out…those winter blues will be gone before you know it!
-Kelsey
by kelsey | Apr 5, 2018 | Diet, Food, Motivation, Weight Management, Wellness/Health
According to the Boston Medical Center, approximately 45 million Americans diet each year and spend $33 billion on weight-loss products in their pursuit of a slimmer body. However, over a third of American adults are obese.
Fad diets usually help people lose weight quickly; however, the pounds usually come right back when quitting the diet. In the end, such diets are unsuccessful because they do not promote healthy eating habits and behaviors that can be incorporated into an individual’s everyday life.
Here are a few things to look for to help you identify a fad diet. Beware of diets that…
- Omit or restrict food groups or macronutrients (i.e. cutting out all carbs or foods from the grains food group, eliminating meats, dairy, eggs, etc): The main food groups are vegetables, fruit, protein foods (lean meats, eggs, beans, nuts, lentils), grains, and dairy. We need a balance of these foods as each provide the nutrients our bodies need to function properly.
- Are very low in calories (i.e. less than 1000 calories a day): Severely restricting calories will cause a person to lose weight, but they will likely miss out on essential nutrients and become lethargic from the lack of energy intake. Plus, very low-calorie diets are not sustainable over the long run and can actually make you eat more later on. It can potentially put your body into “starvation mode” where the body hangs on to all calories coming in and doesn’t allow you to lose weight.
- Promise quick weight loss (i.e. more than 2 pounds a week): A realistic and healthy weight loss goal is ½ – 2 pounds a week. Slower but more apt to keep it off!
- Make you purchase a specific company’s products (i.e. pills, shakes, meal replacement bars, etc.) ; Oftentimes meal replacements can be included in a healthy diet and help you lose weight. However, people often struggle when they stop consuming those products because they did not learn how to make healthy food choices.
- Do not have evidence based science to back them up: Fad diets usually have claims without evidence to back them up. Instead, they use endorsements and testimonials to entice people. These endorsements lack credibility as they could be from paid actors or diet coaches trying to make money by selling their products.
- Doesn’t allow you to enjoy your favorite foods every once in a while: Food should be enjoyable! The key is portion size and moderation. When told to give up certain foods, people tend to overindulge on “cheat days” or once they reach their weight loss goal.
- Doesn’t promote physical activity: To lose weight, a person must create a negative calorie balance by burning more calories than they consume. Engaging in physical activity will aid in weight loss and help keep the pounds off. Not to mention the many other benefits of regular exercise!
Bottom line: if it’s too good to be true, it probably is! Focus on balance, moderation, and mindfulness for success long term!
-Kelsey
by kelsey | Mar 28, 2018 | Cooking Tips, Diet, Food, Heart Health, Weight Management, Wellness/Health
As we finish out the month of March and National Nutrition Month, I thought I’d test your nutrition knowledge with a little quiz. No cheating by looking at the answers at the bottom! 😉
Nutrition Month Quiz
1. True or false? Each one of us holds the tool to make healthier food choices.
A. True
B. False
2. According to the Dietary Guidelines for Americans, you should “Focus on _____” as you plan your eating pattern.
A. Calories
B. Trying new foods every day
C. Variety, nutrient density, and amount
D. Added sugars and saturated fat
3. Which of the following is not one of MyPlate’s food groups?
A. Protein
B. Fats/oils
C. Fruits
D. Grains
4. True or false? How much we eat is as important as what we eat.
A. True
B. False
5. Fill in the blank. Making small shifts in what you eat _____ add up over time.
A. Can
B. Cannot
Answers:
- A. True. That quote actually comes straight from the Nutrition Month homepage at the Academy of Nutrition and Dietetics. It’s one of the inspirations for this year’s slogan. You have the power to change and improve your eating pattern.
- C. Variety, nutrient density, and amount. These are the 3 keys to a healthful eating pattern. According to the guidelines, “To meet nutrient needs within calorie limits, choose a variety of nutrient-dense foods across and within all food groups in recommended amounts.”
- B. Fats/oils. MyPlate is made up of fruits, vegetables, grains, protein, and dairy. Although MyPlate addresses fats and oils, they do not get their own space on the plate graphic and are instead incorporated within the other food groups.
- A. True. That’s actually a central tenet of this year’s National Nutrition Month celebration. For more information, visit eatright.org.
- A. Can. That’s right, those small shifts can actually make a huge impact. Plus, smaller shifts are easier to sustain over time.
https://foodandhealth.com/nutrition-month-quiz-best-fork/
-Kelsey
