Have Good Food, Eat Good Food

If you keep good food on-hand in your refrigerator, on the kitchen counter, and in your kitchen cabinets, you will eat good food. Spring cleaning can be a perfect time to rethink what you buy and what you keep in your kitchen. Some healthy food choices to keep on hand include:

  • 100% whole wheat bread/tortillas/pitas: Most of the carbs in whole-wheat tortillas are complex carbs, so you don’t have to worry about a spike in blood sugar levels.
  • Eggs: You can eat eggs many ways, such as hard-boiling them as a snack or adding them to your salad you’re packing for lunch. Scrambled, over-easy, or fried eggs make for a vitamin and protein rich breakfast!
  • Milk: Whether it’s 1%, non-fat, soy, almond, rice, or other variety, milk is full of calcium we need to build strong bones and prevent bone loss.
  • Almonds/nuts/seeds: Nuts and seeds are full of protein and healthy unsaturated fats. They make a great snack or salad topping, and are a great added punch to your oatmeal or yogurt.
  • Peanut butter: Peanut butter is packed with healthy unsaturated fats and protein.
  • Produce: Fruits and vegetables should be an essential food staple in your household, whether frozen or fresh. Always have fruits and veggies readily available to grab and go!
  • Greek Yogurt: Greek yogurt is packed with 18 grams of protein per 6 oz. serving. It is a great low-calorie and low-fat substitute for recipes in place of mayonnaise or sour cream.
  • Beans: Not only are beans inexpensive, but they are also a great source of protein and fiber. One cup of chickpeas has 15 grams of protein and 12 grams of fiber.
  • Quinoa: One cup of quinoa has 8 grams of protein and 5 grams of fiber. This whole grain is also full of B vitamins. It makes a great grain supplement to add to a stir-fry, vegetable, or oatmeal dish.
  • Oatmeal: Oatmeal makes a great breakfast and is known for lowering cholesterol numbers and may also help control your appetite. Add protein to your oatmeal, such as nuts, seeds, or even peanut butter.


May is National Egg Month

Did you know that the month of May is National Egg Month? Eggs contain high quality protein to keep you full for longer periods of time and energized throughout the day. Eggs only contain 70 calories, making them a wonderful snack or part of a meal. When you think of eggs, think of them as a multivitamin. The nutrients found in eggs can play a key role in weight management, muscle strength, brain function, eye health, and can have other health benefits as well. Did you know that an egg yolk contains a higher percentage of the eggs’ vitamins than the white? It’s true: an egg yolk contains an entire eggs’ vitamins A, D, and E. Plus, egg yolks are one of the few foods that naturally contain vitamin D. Dietary protein influences muscle mass, strength and function for all different age groups. The six grams of high-quality protein found in eggs an help children and teenagers build and preserve muscle, and for adults, protein can help prevent muscle loss. Many Americans are in the habit of shying away from eggs because of dietary cholesterol; however, more than 40 years of research has shown that healthy adults can enjoy eggs without impacting their risk of heart disease. So, the next time you’re re-thinking having an egg as part of your meal, go for it! Their nutritional and health benefits are eggstraordinary!!

Resource: http://www.incredibleegg.org

Stay Motivated As The Weather Gets Cooler

It’s that time of the year again when we tend to eat more calories because of holidays, weather, and social gatherings. Do not get discouraged! There are plenty of  healthy “fall foods” that are packed with nutrients. Here are a few tips:

  • Soups can be great for you if they’re based around vegetables and not made with cream or cheese. Also, it’s important to watch your serving sizes!
  • If you are a fan of stew, make vegetables your main focus and go light on the meat and potatoes
  • Be conscious of what you’re eating and never eat out of a bag or box. Take the right serving sizes with you on your plate, bowl, to the table etc.
  • Many of us can’t live without pizza– and that’s fine. Just stick to one slice and add nutritious toppings (mainly vegetables) to get the nutrients you need while making you fuller
  • Instead of an apple pie, try apple crisp! Bake your apples and lightly dust them with cinnamon
  • The weather in the fall is extremely perfect for activities outdoors– hiking , riding bikes, walking (just to name a few) Get out there and enjoy the weather before the winter months ahead!

fall students walkingPhoto credit: school.eecs.wsu.edu

Steps To Cut Out Processed Foods

Sometimes it’s good for our bodies to cut out processed foods every once in awhile. It’s easier to take small steps rather than doing it all at once. Here are some great tips by Lisa Leake to cut out processed foods in weeks.

Week one: Eat a minimum of two different fruits or vegetables (preferably organic) with every breakfast, lunch, and dinner meal.

Week two: Beverages will be limited to coffee, tea, water, and milk (only naturally sweetened with a little honey or 100% pure maple syrup)

Week three: All meat consumed this week will be locally raised and will be limited to 3-4 times per week

Week four: No fast food or any foods that have been deep-fried in oil.

Week five: Try a minimum of two new whole foods that you’ve never had before.

Week six: Do not eat any food products that are labeled as “low-fat,” “lite,” “light,” “reduced fat,” or “nonfat.”

Week seven: All grains consumed must be 100% whole-grain.

Week eight: Listen to your internal cues and stop eating when you feel full.

Week nine: No refined or artificial sweeteners.

Week ten: No refined or hydrogenated oil

Week eleven: Eat at least 1 locally grown or raised food at each meal.

Week twelve: Avoid all added sweeteners.

Week thirteen: Avoid any and all packaged food products that contain more than five ingredients no matter what ingredients

clean eating

Author: Lisa Leake– Lisa Leake is a wife, mother, foodie, and blogger who chronicles her family’s journey on 100daysofrealfood.com as they seek out the real food in our processed food world. Projects include a 100-day pledge to avoid all processed foods and refined ingredients as well as another 100-day pledge on a food stamp budget. Leake’s award-winning blog is receiving national attention from big names like Rachael Ray, Jamie Oliver, and Yahoo! and has also been turned into a nationally syndicated newspaper column.

For more information: http://eatlocalgrown.com/article/steps-to-cut-processed-food.html

Feed your need, not your greed

Stop making excuses for yourself: you can make a difference in your eating habits!

Do you think healthy food is too expensive?

  • It doesn’t have to be! If you’re looking for nutrient-dense but inexpensive foods, try fiber-rich grains such as barley and quinoa. Instead of planning meals around meat, choose less expensive proteins, including beans, eggs, skinless chicken thighs and canned salmon. And when buying fresh produce, get what’s local and in season.

Do you think it’s hard to eat healthy when you go out to eat?

  • Do some research before you go to the restaurant. There’s always healthier options on the menu to choose from. Many chain restaurants post nutrition information on their Web sites, allowing you to see which dishes best suit your dietary needs. If the restaurant you’re going to doesn’t provide nutrition information, scan the menu for grilled fish, chicken or vegetable dishes, which are often leaner and lower in calories than other items. And ask for salad dressings and sauces on the side.

Do you think it’s too hard to change your eating habits?

  • It can take up to 20 exposures to a new food for someone to accept it. The best way to regularly get more-healthful food into your diet is to make it a habit. The best trick is to keep trying. Experiment with different cooking techniques, temperatures and seasonings.

Do you have trouble controlling portion sizes?

  • Use smaller plates (10-inch diameter or less) and keep serving dishes off the table.

Why should you eat breakfast?

  • A meal of low-fat dairy, whole grains, fruit and protein is filling and sets a healthful tone for the rest of the day.


For more information: http://www.washingtonpost.com/national/health-science/bad-eating-habits-canbe-corrected-by-using-the-right-workarounds/2012/09/24/50d585a2-c531-11e1-916d-a4bc61efcad8_story.html

When you pack your lunch, know the nutrition you are getting

An article by Molly Kimball who is a registered dietitian in New Orleans:

Protein: Molly recommends a portion of lean meat, fish, or poultry the size of the palm of the person who will be eating the lunch. “Palm-sized” is often about four ounces of lean meat, fish, or poultry for women, six or more ounces for men, and two or three ounces for kids. Every ounce of meat provides about seven grams of protein, so if you’re incorporating non-meat protein options such as beans, veggie burgers, cottage cheese or Greek yogurt as your protein source, check the protein content on the nutrition facts label. A veggie burger with 15 grams of protein, for example, provides the protein equivalent of two ounces of meat. A carton of Greek yogurt with 20 grams of protein is roughly equal to three ounces of meat.

Fruits and vegetables: Incorporate at least one type of antioxidant-rich vegetables and fruits with each lunch.

Healthy fats: For meals and snacks, aim to include some type of fat: nuts, seeds, nut butters, avocado, guacamole, hummus or olive oil. Just be sure to keep an eye on portion size

Calcium rich foods: This is especially important for kids and teens, since they’re in their peak years of bone-building.

Whole grains: You may opt for whole grains in the form of sandwich breads, whole wheat pasta, brown rice or sweet potatoes, or you also can get your whole grains with snack-type foods like certain crackers, chips and even cookies.

  • Triscuits. With three grams of fiber per serving, whole wheat, oil, and salt are the only three ingredients in Original Triscuits.
  • Baked Tostitos Scoops. They’re surprisingly whole grain (whole corn is the first ingredient), with two grams of fiber per serving.
  • Glenny’s Soy Crisps. These baked crisps have a taste and texture similar to mini rice cakes, but they’re higher in protein and fiber.
  • Kashi Honey Almond Flax Granola Bar. With more of Kashi’s rolled whole grain blend and roasted almonds than any other ingredient, these 140-calorie bars have seven grams of protein (the equivalent of one egg), four grams of fiber and five grams of sugar.
  • Plain Greek Yogurt – 0 percent or 2 percent fat (e.g. Chobani, Fage, & Oikos). Protein-rich with zero added sugar, they’re also a good source of probiotics, calcium and potassium.


For more information: http://www.nola.com/health/index.ssf/2012/09/pack_a_nutritious_lunch_with_t.html

Dietitians in supermarkets

An interesting article I came across.. Is there a need for dietitians in supermarkets?

In Moline Illinois, in a local grocery store, a woman who has struggled with colitis and complicated set of instructions in changing her diet was referred to a Registered Dietitian in the grocery store Hy-Vee. The dietitian, Dawn Blockinger, spent almost an hour with this woman compiling a list of what she could and alternatives to what she couldn’t eat. Hy-Vee is the only grocery chain in the country that posts a registered dietitian in almost every one of its 235 stores. In rural areas, some of its more than 190 dietitians serve a cluster of stores.

Grocery stores are now on the rise of hiring Registered Dietitians.

“Andy McCann, senior vice president for retail health at Hy-Vee, said he got about three or four calls and e-mails each week from other grocery store operators wanting to know more about Hy-Vee’s dietitians.”

From this we can see that the dietitian role is expanding, especially in an important place (the grocery store) where people are buying their foods!

What do you think about this? Would you like help from a dietitian when buying food? Do you have a problem where you need specific food and are overwhelmed by all the choices out there? Leave comments!!

For more information: http://www.nytimes.com/2012/08/25/business/dietitians-pay-off-for-supermarkets.html?_r=2&hpw By 

Eating Out & Staying Healthy

Remember.. balance is key! The first questions that should pop into your head when eating out should be, what have I already eaten today? Plan to select the menu items that will fill in your day’s eating plan.

For breakfast, make sure to consider some protein and good fat to keep you energized for the morning, and some fruit or vegetables if these are likely to get skipped later in the day. Some great ideas would be: eggs, whole wheat toast, peanut butter, oatmeal, low fat milk, high fiber cereals, or fruit.

For lunch, choose all-veggie, lean chicken breast, lean roast beef, or tuna salad. Ask for whole- grain bread, lettuce and tomato, and mustard or low fat dressing for the condiment. Choose broth-based instead of cream-based soups. Go for greens, oranges, reds, and purples in a salad! Add nuts or seeds, beans, lean poultry, and dressing on the side.

For dinner, watch your portions! Often, many restaurants serve dinner in way too big of portions. Be sure to take some home with you and eat slowly.

For dessert, save money and go home and eat something more healthy with less calories. Or if you really want the dessert that the restaurant is offering, share it with someone, unless you haven’t met all your daily nutrients for that day.

For more restaurant tips visit: http://www.coopfoodstore.coop/content/best-restaurant-choices Mary Saucier Choate, M.S., R.D., L.D

Healthy Shopping Tips

  1. Remember: Healthy foods don’t stay fresh for long– if it can be left out on the counter for long periods of time and it doesn’t go bad then it probably isn’t very healthy.
  2. Shop the Grocery Store’s “Perimeter” for the Healthiest Choices
  3. Check Food Labels for Fiber
  4. Look for Products Without Added Salt
  5. Use Herbs
  6. Choose Quality Over Quantity
  7. Trans fats are not healthy, but there are also other fats to avoid like partially hydrogenated and hydrogenated fats
  8. Adding sugar adds calories without nutritional value
  9. Look for Healthy Protein Substitutes — not just meat!
  10. Healthy recipes and healthy cooking can be fun, experiment with new foods!

These are all very helpful tips found by Ann-Marie Hedberg, MS, RD. For more information visit: http://www.ardmoreite.com/news/x1266607297/Healthy-Minute-10-things-every-foodie-should-know?zc_p=0