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Snacking. Is it good or bad? The difference between snacking as a bad habit and it satisfying hunger between meals is in the timing. Snacking emotionally and mindlessly throughout the day can add extra calories and weight gain, but a snack strategically placed between meals and planned ahead of time can aid in weight management. Snacking not only can prevent overeating at our next meal, it can assist with blood sugar control and give us satisfaction and enjoyment. A good snack is carb-smart and is paired with a protein. When searching for the perfect carb-smart snack, keep fiber in mind. Fiber helps fill us up, curbing our cravings. A perfect example of this is fresh fruit vs. fruit juice. In comparison, one cup of juice and one medium piece of fruit have the same amount of carbs, about 20 grams. On the other hand, a cup of juice has no fiber and the fruit has 4 to 5 grams of fiber, making it a good source of fiber and providing you something that will really make a difference in filling you up. What do you pair with your fruit? Ideally, a good protein source. Protein also contributes to filling up your stomach. We should be shooting for at least 5 grams of protein in a snack. Great examples of this include a hard-boiled egg, a cheese stick or 2 tablespoons of nut butter; they all provide us with 6 to 8 grams of protein. When looking for a good snack here are some suggestions: Snacks that are between 150 and 200 calories, low in added sugar, around 15 to 20 grams of carbohydrates, at least 3 grams of fiber and 5 grams of protein. The perfect snack would fit within these parameters. Aim for a snack that fits three of the five suggestions. If the package says 1 serving but doesn’t fit within these parameters, try splitting the package or choosing something different. Make your snack save the day with these simple tips and tricks. A good rule of thumb is to always be prepared. Try not to leave the house without a snack. This allows you plenty of time to scout out the best options that fit within your lifestyle. Granola bars or a trail mix are affordable and easy to throw in a purse or bag and take with you. Watch out for high-carb, high-calorie bars, and make sure you include a protein source in your trail mix such as almonds! You’re starving and you forgot your snack - what do you do? Many convenience stores have healthy choices such as fruit and cheese cups, yogurt, fresh fruit and vegetables, nuts and seeds, and popcorn. Do some refrigerator and cupboard searching and prepare yourself a better-for-you snack. Try hummus and veggies, half a multi-grain English muffin and peanut butter and Greek yogurt with chopped nuts or this great recipe for Roasted Chickpeas. Did you know that the human body is about 70% water? During hot weather, it’s more important than ever to replace this water when we sweat. The process of replacing fluid in the body is called hydration.
When we’re active, we use muscles. Muscles generate heat and the body responds with sweating to maintain a normal temperature. If we get dehydrated, we lose the ability to regulate body temperature and life-threatening heat injuries can follow. Thirst is not a good indicator of hydration. Early symptoms of dehydration are headaches, dizziness or fainting, cold clammy skin, rapid heartbeat, nausea, drowsiness, loss of concentration, irritability, decreased performance, heavy sweating and muscle cramps. Beyond heat cramps comes heat exhaustion and even heat stroke. All these stages of dehydration are dangerous and must be treated. If you have these symptoms, get out of the heat; drink water, juice or sports drinks (unless your doctor tells you otherwise); and get medical attention. Water is always a good choice for fluid replacement. You should drink at least one pint every 30 minutes during activity and even more when it’s hot outside. At a minimum, you should drink about eight glasses of water each day. Sports drinks are good, though the extra electrolytes may not be necessary for normal hydration. Juice works but contains too much sugar to drink as your only source of hydration. Alcohol, energy drinks and coffee are not good hydrators because they work as diuretics in the body making you less hydrated. Get a variety of liquids in your diet. Drink plenty of water and drink more when it’s hot outside. If you see any of the symptoms of heat injury, take action immediately. Don’t like plain water? Try infusing your water with fruit! Since the Covid-19 outbreak, more families are eating at home. Eating at home not only saves you money, it saves you fat, sodium and calories too. Studies show that individuals who eat out daily are taking in about 200 extra calories a day.
Lack of time, a lack of resources or a lack of knowledge may keep some from cooking at home. Nobody wants to spend hours in the kitchen prepping, cooking, and cleaning up every night. But you don’t have to be a pro to make meals that are quick and healthy. With many wanting to avoid eating out, it’s the perfect time to get back into the habit of cooking again. Planning is the first step to dining in. Take one morning or afternoon to plan your meals for the week. Look on your calendar and choose which nights you want to eat at home. Find some quick and easy recipes that your family all enjoys. A quick search on the internet should give you some ideas. Check your pantry and refrigerator to see what ingredients you have on hand and make a list of the remaining items you need. Next, prep as much as you can beforehand. Cutting up vegetables and having meat cut up and cooked when you have time saves time and relieves stress when you don’t have the time. Now everything is ready to go when needed. Here are some other tips for creating a meal in a minute: Use your slow-cooker or instant pot. Although it takes between 6-8 hours to cook, putting the ingredients in the slow-cooker before you leave for the day only takes a minute and then a meal is ready to eat right when you get home. Simply throw in a protein source such as beef, chicken, or pork, add a little bit of liquid such as chicken broth, juice, soy sauce, or any other of your favorite flavorings. Add in a dash of seasonings and some cut vegetables to make it a complete meal. And instant pots can cook ten times faster than traditional methods saving you even more time. Use convenience foods. Grocers offers precut fruits and vegetables to help you save time when you’re making a meal at home. Try getting meal kits delivered to your door. Although there is prep involved, everything you need is there and ready to go. Find recipes with five ingredients or less. The less ingredients, the less prep work. Try this quick and easy delicious fish recipe: by Tracey Shaffer, RDN, LD July is National Ice Cream Month. Kids of all ages love ice cream! After all, what’s not to love? It’s creamy, sweet and delicious. Ice cream is a favorite summertime treat. We know it may contain extra calories from fat and sugar so we want to watch portions for good health and to be able to fit into our summer wardrobe!
One strategy is to try a healthier version. The frozen section at the grocery store is filled with low-sugar, vegan or low-fat options, but if none of those please your palate, try making your own healthier version. By using fruit, dairy alternatives or other delicious good-for-you ingredients, you can whip up a delicious summer treat without all of the fat and calories in traditional ice cream. Here is a fabulous frozen ice-cream alternative recipe with a healthy twist for you to enjoy this summer. Who says you can’t have your dessert and eat it, too? by Tracey Shaffer, RDN, LD Grilled foods can be a very healthy choice, but you may have heard that grilled foods may increase the risk of cancer. So what are the facts? Are grilled foods healthy or not?
Grilling over high heat releases fat from cooking meat. While this way of cooking can be very heart healthy due to the release of these fats from meat, according to the National Cancer Institute some potentially harmful chemicals can form when fat burns over an open flame. Other chemicals form when high heat causes a chemical reaction in the cooking meat. Animals exposed to very high levels of these harmful chemicals, called carcinogens, may develop cancer. The jury is still out on whether these carcinogens affect humans, but there are some limited scientific studies suggesting that high consumption of well-done, fried, and barbecued meats is associated with various types of cancer. Don’t let these studies scare you away from grilling. There are some general guidelines to make grilling safer. Here are some tips: Clean the grill before cooking! The leftover char from that last cookout contains the chemicals we are trying to avoid. Avoid direct exposure of meat to open flame and avoid prolonged cooking times. Cook your meat thoroughly, but don’t overcook it – use a thermometer to achieve the proper internal temperature. Flip meat frequently as it cooks. This reduces the amount of harmful chemicals produced during cooking. Cook lean meats. Remove skin and visible fat before grilling and choose leaner cuts to reduce the amount of fat that releases from the meat. Remove heavily charred or burned crust from the meat before consuming. Try grilled vegetables and fruits instead of meat. Vegetables and fruits are not only tasty when grilled, they contain little to no cancer-causing chemicals Grilled meats can be healthy and delicious. By following the tips above you will avoid any potentially dangerous chemicals and enjoy your outdoor summer meals. Try this delicious recipe for your summer outings: June is National Dairy Month, which means it’s time to spread awareness about the health benefits of dairy! Milk and yogurt are commonly touted for their health benefits, but did you know that cheese is also an important part of the dairy group?
I often hear people say they are trying to avoid dairy, especially cheese, because they feel it is bad for them. But cheese is a great source of calcium, fat and protein (8 grams per serving). It also contains high amounts of vitamins A and B-12, along with zinc, phosphorus, and riboflavin. It does contain saturated fat which if too much is eaten can contributed to heart disease so eat in moderation. There are also low-fat versions of cheese just like there is for milk and yogurt. Look for either “reduced fat” or “made with 2% milk” or “part skim” varieties. Cheese also fits into almost any eating plan such as the Dietary Approaches to Stop Hypertension (DASH) diet, and diabetic, gluten-free and low-lactose diets. Cheese can actually help families increase their intake of fruits and vegetable. Produce pairs very well with cheese in recipes. Because of the protein and fat content it can help to curb hunger and keep you satisfied longer. Try an apple or pear with a few cubes of cheese for a healthy snack. Additionally, cheese can put you on track to meet the recommendation for three daily servings of dairy. What is a serving of cheese? A serving is 1.5 ounces of natural cheese or two ounces of processed cheese. A visual reminder of a serving of cheese is four cubes – the size of playing dice. These yummy kabobs make a great snack for kids and adults! by Tracey Shaffer, RDN, LD Have you heard of the Mediterranean diet? It’s the diet getting all the buzz about being one of the best eating plans to promote health and prevent chronic disease. Scores of leading scientists have rated this way of eating as one of the healthiest in the world. What makes the Mediterranean diet so healthy? It is a way of eating based on traditional cuisine of countries bordering the Mediterranean Sea. Though there is no single definition of the Mediterranean diet, its foundation is made up of vegetables, fruits, whole grains, beans, nuts, seeds and olive oil. The main components of the Mediterranean diet include: Daily consumption of vegetables, fruits, whole grains and healthy fats Weekly intake of fish, poultry, beans and eggs Moderate portions of dairy products Limited intake of red meat It isn’t a vegetarian diet, but rather a plant-based diet with meals centered around fruits, vegetables, whole grains, nuts, and seeds with moderate amounts of dairy, poultry, eggs, and seafood. Red meat isn’t eliminated but eaten only occasionally. What about wine? The Mediterranean diet typically allows red wine in moderation. Health recommendations for wine are drinking no more than one glass of wine per day for women and no more than two glasses per day for men to reap the benefits. How to get started eating the Mediterranean way: Eat lots of vegetables – add them to every meal whether as a side or main dish, soup or salad Change the way you think about meat – If you eat meat, have smaller portions Include some dairy – plain Greek yogurt is a great source of protein Eat seafood twice a week – fatty fish such as salmon, tuna, herring and sardines is rich in heart-healthy omega-3 fats Cook a vegetarian meal at least one night a week – not all meals need to contain meat to be complete Use good fats – olive oil, nuts and avocados are a few examples of healthy fats Switch to whole grains – whole grains are higher in fiber, protein and essential nutrients Choose fruit for dessert – save sweets for special occasions You may be noticing berries popping up at your local grocery store. Signs of spring include berries of all sorts including strawberries, blueberries, raspberries and blackberries. Whether fresh, frozen, or homegrown, berries are a colorful, nutritious and flavorful treat.
Berries are packed with vitamin C. One cup of strawberries has more vitamin C than a medium orange. They are also an excellent source of fiber, folate and potassium. Berries are full of phytochemicals and antioxidants which help to prevent heart disease and certain types of cancer. They are also very low in calories with a cup of blueberries having only 83 calories and raspberries only 64 calories per cup. What is the best way to keep berries fresh? Store most berries dry and in the container in which you bought them and don’t wash them until you are ready to eat them. Strawberries, however, tend to dry out in the refrigerator, so store them atop a dry towel after washing in a single layer with a damp towel over the top. Berries only last a few days in the fridge, so if you don’t eat them quickly you can store them in the freezer after washing and drying them and placing them in a freezer-safe food storage bag. You can just pop berries into your mouth for a fruity snack or try these tasty ways to use berries: top with a dollop of fresh whipped cream for a delicious and nutritious dessert sprinkle on a salad of spinach, feta cheese, sliced almonds and balsamic vinaigrette add to your morning oatmeal stir into Greek yogurt for a protein packed snack add to a smoothie top a slice of angel food cake However you like your berries, they make a nutritious and delicious addition to your springtime menus. You may have heard of the “freshman 15”, describing the 15 pounds college freshman supposedly put on during their first year away at college, but there is a new term buzzing around, the “quarantine 15” which applies to all of us quarantined at home and in close proximity to our pantries.
The combination of the stress of the uncertainty of COVID-19 and being cooped up at home makes the munchies even worse. And starchy carbohydrates like crackers, cookies and other baked goods can be a source of comfort in a time of crisis. Here are some tips to avoid stress eating, improve your mood and make healthier choices without tipping the scale: Don’t stress about your diet or your weight. In these uncertain times the last thing you want to do is add extra stress to your life. There are already too many other things causing us stress right now. Now is the time to take care of yourself, not beat yourself up. Keep a regular schedule. Try to go to bed and get up in the morning at the same times every day. Eat breakfast, lunch and dinner at regular times and if you need a snack plan a time between meals when you will have it. Don’t graze all day on snacks without a routine. Buy better foods to have on hand. Keep your pantry stocked with fewer processed, high-salt or high-sugar snack foods and put more produce in your fridge. Some foods that have been shown to have some mood-boosting effects are avocados, nuts, salmon, sweet potatoes and chia seeds. Become more aware of your emotions. If you are bored find something to do that keeps you busy. If you feel stress or anxiety try meditation or go for a relaxing walk outdoors. Sometimes identifying your feelings is the hardest part. Try to be more aware. Stay in touch with family and friends. Touch base through phone calls, video chats and virtual happy hours. Keep your support system going. Move. Exercise is critical for both mental and physical health. Go for a brisk walk, hop on your bike or try a new online class. You might find something new that can be long-lasting. Try this Easy Chia Pudding for a mood-boosting snack or breakfast. Tracey Shaffer, RDN, LD is a registered dietitian and owner of KC Nutrition Coach, online nutrition and fitness coaching. She can be reached at tracey@kcnutritioncoach.com In the midst of our quarantine, a well-stocked pantry is key to making healthy, budget-friendly recipes at home. Take a look at your pantry and hopefully it is not only full of high-sugar, high-sodium snack foods.
Check out these healthy pantry staples to keep your diet in check for the next month. Healthy Pantry Items: Nuts/Seeds/Nut Butters: Whether it is walnuts, almonds, sunflower seeds or any natural peanut butter, they all have healthy fats and are a source of protein. Whole grains: popcorn (not microwave), whole-grain crackers, whole-wheat pastas, brown rice, old-fashioned or steel-cut oats, whole wheat tortillas, bread, pita bread. Healthy oils: olive oil, canola oil, avocado oil Low-sodium canned tomatoes: diced, crushed or any type of canned tomatoes and tomato-based pasta sauce. No salt added canned vegetables: frozen vegetables are good choices too if you have room in your freezer Canned fruits: look for no sugar added or canned in juice Low-sodium broths: good to have on hand for many recipes Beans/Lentils: low-fat refried, black beans, pinto beans or lentils (dried or canned) make a great high-fiber, high-protein addition to any meal Canned/Packaged Tuna: look for “packed in water” Garlic/Onion: great for adding flavor to many recipes and shelf-stable Here is an easy recipe for lunch or a quick dinner using some pantry staples. These quesadillas only take 15 minutes to make and you can use black beans or pinto beans. Add some guacamole and serve with a mixed green salad for a complete meal. Tracey Shaffer, RDN, LD is a registered dietitian and owner of KC Nutrition Coach, online nutrition and fitness coaching. She can be reached at tracey@kcnutritioncoach.com |
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