 Oftentimes, when people are looking to make lifestyle changes they have an all or nothing mentality. I’ve even been guilty of this in the past. You know the cycle: first you set out with all of these goals about how much you're going to eat, what you're going to cut out, how many workouts you're going to do and how much water you're going to drink. Then you have a birthday party, or your kid gets sick, or something else happens and your beautifully laid plans go out the window. Instead of meal prepping cauliflower bowls and taking spin class you are cleaning up vomit and trying to manage conference calls. Life happens. But we all know lasting change has to come form lasting habits, so how do we manage to keep the habits when life gets in the way? For most of us, we don't. Perfectionism Leads to FailureThis idea that you have to commit and do everything at once or you’ve failed is pushed heavily on social media. This can easily be seen in the 75 hard program. If you’re unfamiliar, it’s a 75 day challenge that has strict rules you must follow daily. It includes two 45 minute workouts, one of which must be outside, follow a diet of your choosing, no alcohol, read 10 pages of a non-fiction book and drink a gallon of water. It is a lot and if it sounds difficult, that’s because it is meant to be. Hence the name. The idea behind it is that once you successfully complete 75 consecutive days, you will have proven to yourself that you can do hard things and have self discipline. At a glance, working out, reading books that may enrich your knowledge, abstaining from alcohol, being out in nature and drinking water are all things that are good for you. However, the idea that you need to follow such a strict regime to prove that you are the bad ass that you are, is honestly ridiculous. What happens if you get 5 days in and can’t do a second workout because of unforeseen circumstances? Are you now a failure? No! You are human!  The Problem With One-Size Fits All75 hard and similar programs offer a one size fits all approach. What works for one person may not work for the other. Additionally, some of the rules lead to doing more than is necessary. The American Heart Association recommends 150 minutes of moderate to vigorous physical activity a week. 90 minutes a day is way more than you need. Additionally, it doesn’t leave room for rest. Everyone needs rest! A gallon of water is more than most people need in a day. For more information on what amount of water you should be drinking, check out my previous blog post, here. If you do manage to complete 75 consecutive days, then what? This challenge provides no guidance for what is next. Most people will go back to their regular habits/routines. So How DO I Reach My Goals? There is a better way to reach your goals and it starts with acknowledging that perfection isn’t sustainable. Deciding to prioritize your health doesn’t have to be all or nothing. Instead, focus on one small change at a time. It can be as simple as taking the stairs instead of the elevator or drinking more water. Once you’ve gotten that one thing down and you are successfully doing it 80% of the time, add something else. This will help you slowly and more sustainably get to the healthier lifestyle you want without setting yourself up for failure and disappointment. And if you do fall short one day, that’s ok! Tomorrow is a new day, simply try again. Written by Brittney Stokely, Dietetic Intern, RD2Be. For more information about Brittney check out her website at: https://brittneyestokley.wixsite.com/nutrition or her IG: @brittneystokelyRD
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 One of the biggest buzzwords in nutrition, wellness and overall health discussions is gut health. But what does it actually mean to have a “healthy gut?” As a registered dietitian specialized in gastrointestinal (GI) disorders, I’ve heard and seen it all. The true, the wildly untrue and the downright bizarre. Here I walk you through what the research does and doesn’t say about nutrition and gut health as well as some of the most common gastrointestinal ailments I see in my clinic. That said, I want to be clear that this blog post does NOT supplement traditional medical advice. If you feel that you or someone you love is experiencing these symptoms please seek professional medical care and evaluation. The Anatomy of the Gastrointestinal Tract and the Role of the Gut MicrobiomeGenerally speaking, your gastrointestinal tract (GIT) is regarded as a long (and complicated) tube extending from your mouth to your anus. Food travels from our mouths, down our esophagus and into our stomach. There stomach acid and muscular contractions mix our solid food into a liquid (this is known as primary, or mechanical digestion) where it is then emptied into the small intestine. This is where secondary (enzymatic) digestion happens and the nutrients from our food are extracted and absorbed through the intestinal wall into the blood stream. Whatever is not absorbed through the small intestine then makes its way to our large intestine- the colon. Here some vitamins and minerals are absorbed, however largely this is where fecal mass (poop) is formed. Now no discussion of the GIT or gut health would be complete without a proper discussion of the gut microbiome. We used to think that the primary role of our colon was to compile and void fecal matter, however research over the last two decades has shown that we have been grossly underestimating the role and importance of the colon. If you’ve never heard of your gut microbiome, it is a rich colony of bacteria living in your colon. Recent research has shown links between microbiome health to everything from cancer to “obesity.” However I urge you to approach claims of this nature (especially when they are coming from supplement brands) with extreme caution. Here is what we know: having a diverse and healthy microbiome supports overall health. While there is some research to support that over/under growths of certain strains of bacteria are link to disease states, this research is by no means cohesive or well understood. At this time there is not sufficient evidence to make any sort of nutrient or supplement recommendations beyond those that are generally known to support a healthy gut (we’ll dive into this more in the next few sections). Any provider, supplement company or website that tells you otherwise is just plain full of-welll you get the idea... Pre and Probiotics- What are they and do I need to take them? Some of the most frequent questions I get are about pre and probiotics. What’s the difference? Do they work? Which brands are the best? Fear not I have all of the answers! Pre and probiotics both function to help support our gut microbiome. I think the easiest way to think of the difference between pre and probiotics is to think of the microbiome as a garden or a farm. What do gardens need to thrive? Well of course you need seeds, but then you also need water, sunlight and soil. Probiotics are the seeds. They are the actual bacterial cultures themselves. They present naturally in many foods such as yogurt, kimchi, Kefir, Kombucha and sauerkraut. They are also available in supplement form (more on this in a minute). Prebiotics are your sunlight, water and soil. They nourish the seeds so that they can grow and thrive. Like probiotics, prebiotics are also available in foods, namely fiber rich vegetables, fruits, nuts and whole grains. Prebiotics are also sold in supplements, both independently and in conjunction with probiotics. Generally the supplemental form of prebiotic is a fiber called inulin. While many people tolerate inulin with no adverse effects, many actually do not tolerate it well. As such my general recommendation is to try and get your prebiotic (fiber) from foods. Similarly most folks don’t have a need to supplement probiotics unless they have specific GI disorders, have had a recent infection or are taking antibiotic medication. If you do choose to supplement, be wary of misleading advertising and false health claims. Many companies try to tote their products’ superiority by claiming they have “more” cultures than their competitors. The thing to keep in mind here is that any probiotic you take will have an order of billions of bacteria per dose. That is going into a colon that has an order of trillions. I.e. whether your probiotic has 3 billion cultures of 5 makes little to no difference in the grand scheme of the microbiome. Similarly many products claim to boost only “good” or “anti-inflammatory” bacteria. As I said earlier, we do not currently know enough about the effects of specific types of bacteria on gut health to make clear recommendations regarding supplements. Fiber: Friend or Foe?In a world where low carb is all the rage- high fiber has become a trend in its own right. And while yes, fiber is essential for good gut health, not all fiber is created equally. As I mentioned in our discussion of pre and probiotics, inulin is a fiber commonly added to foods, but also one many individuals do not tolerate. Most “low carb” foods such as tortillas, breads, and cereals have inulin added in. If you tolerate inulin well, this can be a great way to incorporate more fiber into your diet. However if you do not tolerate inulin well, it can lead to GI misery. Similarly increasing your fiber intake drastically can cause GI effects such as bloating, diarrhea and flatulence. So when we think about our fiber intake we want to think about two things: 1) varying our sources of fiber 2) getting enough, but not too much. Most adults need between 12-15 grams of fiber per 1000 calories in their diet (for more info on how to calculate your calorie needs, check out my YouTube here: https://www.youtube.com/watch?v=IdvUDrnP6vc ). So that leaves most of us with ~25 grams per day. Keep in mind, more is not necessarily better. The best way to make sure you are getting adequate fiber is to log your intake into a food tracker such as MyFitnessPal or Loseit for 3-7 days and evaluate your average. If you need to increase, do so slowly. If your average intake is 10 grams per day and you want to increase to 20, start by eating 12 grams per day for one week, then 15 grams per day for one week, then increase to 20. If you notice increased bloating or GI disturbance back down until you are comfortable again. For resources and great ideas for fiber-rich foods, check out this article from Healthline: https://www.healthline.com/nutrition/22-high-fiber-foods. What About Food Sensitivities? We can’t talk about gut health without also talking about food sensitivities. While food sensitivities are in fact a very real phenomenon, they are frequently misunderstood and misdiagnosed. First, let's distinguish between a food sensitivity and a food allergy. Food (and all) allergies involve your immune system. Essentially your immune system has deemed some part of a particular food as a foreign invader and then recruits all of it’s resources (antibodies, b-cells and t-cells and other leukocytes) to try and remove it. This can result in a host of symptoms including vomiting, diarrhea, rashes, itching and swelling. The only way to confirm a food allergy is with a combination of blood and skin prick testing from your doctor. These tests will measure your antibodies to certain foods, indicating that it is in fact trying to recruit your immune system to attack that food. Food sensitivities are very different. There is no immune involvement, i.e. no antibodies, no leukocytes. Food sensitivities result typically when a food is not digested or absorbed properly. Most foods that we eat are intended to be broken down into tiny parts and then absorbed through the wall of the small intestine. What is not absorbed continues down the GIT to the large intestine as waste. However (as you now know), our large intestine is lined with trillions of bacteria waiting to feed on whatever comes their way. Foods such as starches, sugars and even some fats are meant to be digested and absorbed fully, meaning most don’t make it to the large intestine. However if they do, they then serve as a great food source for our microbiome. The problem? In the process of breaking down said food molecules, the intestinal bacteria create a large volume of gas and water, leading to symptoms such as bloating, gas and diarrhea. So how do you know if you have a food sensitivity? Well unfortunately, currently there is no diagnostic test for any food sensitivity. That’s right, all of the commercials you see for Everlywell and similar products are simply a marketing scam. (They test for the presence of IgG antibodies, which are different from IgE antibodies produced for food allergies, but indicate nothing about digestion, absorption or “sensitivity”). The only way to identify a food sensitivity is to work with a Registered Dietitian or other health professional through a series of elimination tests to identify any trigger foods. If you have GI symptoms that make you suspect a food allergy or intolerance contact your doctor or dietitian to discuss testing and treatment options. Could it be Leaky Gut?If you Google “gut health” you will inevitably find at least one or two links pointing you to a condition called Leaky Gut Syndrome. Leaky gut has been attributed to symptoms such as gas, bloating, indigestion and abdominal pain. It has also been a controversial topic in the conversation surrounding gut health for about a decade. Originally, the theory of leaky gut posited that some individuals suffered from intercellular gaps between intestinal cells, causing the contents of the digestive system to “leak” into the abdominal cavity. More recently clinicians have begun to accept the definition to include a gradual erosion of the intestinal lining, making the GIT more permeable than it should be. While there is some concrete evidence that leaky gut does exist, that data is still very scattered on identifying the actual cause. While it is generally accepted that significant GI diseases such as Celiac, Crohn’s, ulcerative colitis and chemotherapy can result in intestinal damage (i.e. leaky gut), the effects of various dietary factors, stress and lifestyle factors such as alcohol and smoking remain to be understood. In essence- we have no indication at this time that eating or avoiding certain foods causes leaky gut, and we have even less evidence to suggest that doing so can cure it. If you have symptoms similar to that of leaky gut, talk with your healthcare practitioner or dietitian about diagnosis and treatment options. What About IBS?Irritable bowel syndrome (IBS) is another commonly diagnosed GI disorder. Those with a diagnosis of IBS have likely undergone testing for many other conditions such as Celiac, Crohn’s, UC and various food allergies. In fact, IBS is the only ICD-10 diagnosis that does not have a known etiology (cause). IBS is truly the presence of GI symptoms such as gas, constipation, diarrhea and bloating, in the absence of a known disease process. As such, treatment and management of IBS can be very difficult. For many folks, stress is a major trigger for IBS symptoms. As such, managing stress through various mental health practices as well as medications targeting the body’s serotonin systems have proven to be quite effective. Other folks have been able to identify food triggers through elimination diets such as the Low FODMAP diet. Given the complexity of this diet and it’s nuance, I strongly urge you to only take it on under the supervision of a registered dietitian or physician familiar with the diet. Trying to go at it alone will likely end in confusion, unnecessary restriction and ultimately more questions than you started with. Did you know that about 90% of people with disordered eating patterns also experience GI symptoms?Just some final food for thought (see what I did there?), about 90% of individuals who report disordered eating patterns such as skipping meals, restricting foods/good groups, binging, purging and various fasting regimens also experience GI symptoms such as gas, bloating, diarrhea and constipation. When we think about how the GIT is supposed to work, it makes logical sense that drastically altering your diet would inevitably change the way your GIT functions. Eating a consistent and balanced diet is extremely important for optimal gut health. However it is something that many of us struggle to attain. Disordered eating has been so normalized by the popular media, that highly restrictive diets such as keto, paleo, juice cleanses and even water fasts are all considered normal in the pursuit of health. In fact they are not healthy at all. Their restrictive nature is very damaging to your mental health, and over time the lack of balance can damage your gut health too. In fact, keto has been linked to several instances of diverticulitis and bowl perforations. Similarly many OTC supplements that claim to “cleanse” your colon will more likely land you in the hospital for severe diarrhea, abdominal pain and dehydration. Some have even been linked to instances of colitis. Not to mention that any restrictive diet almost always leads to binging which of course can overload your GIT and cause discomfort. If you are struggling to eat in a consistent pattern work with your behavioral health provider or registered dietitian to discuss strategies to get you on a regular and consistent pattern of eating. So there you have it- just about everything you could want to know about supporting your gut. Still have questions or looking for personalized recommendations. Head on over to the services and pricing'
 Summer time for many of us mean it’s finally time for V-A-C-A-T-I-O-N!! And heck, you’ve earned it. But one frequent concern I hear from clients is that going on vacation throws their normally structured eating patterns out the window. Whether it’s the travel itself or the destination you head to, it can be difficult to stay on track. But I’ve got you! Here are my top 3 tips to enjoying your summer travel while still hitting your nutrition goals! 1) Focus on what you can ADD Diet culture has socialized us to believe that health and weight management are all about restriction. They tell us to focus on what we need to take away from our diets to make them “healthy” (and have since spent the last 4 decades creating a moving target by changing what needs to be taken away seemingly every other week). Vacation should not be about restrictions. Instead focus on what you can add to your diet to make it more balanced. For example, let’s say you have a 9 hour drive to the beach. Much of that drive flows through absolute nothingness with no options for food other than fast food. Great. Eat the fast food. Get the fries. But also pack things like fruit, nuts and maybe carrot sticks to ensure you’re getting all of your food groups, not just protein and starch. Which leads us to suggestion #2…  2) Pack snacks
Let’s face it, when we’re traveling, meals can be sparse or inconsistent. Whether you need them while you’re traveling or once you reach your destination, snacks are a great way to add nutrition to your day even if you are otherwise at the mercy of fast food or airport snack kiosks. Some of my favorites to pack along are: If you DON’T have access to refrigeration: -Nuts and Ttrail mix -Nutrition Bars (Clif, RX, Powerbar, Luna, KIND) -Granola/cereal bars -Protein shakes (they actually don’t need to be kept cold) -Fruits like apples, oranges, bananas, pears, (even grapes and cherries do well if not refrigerated) -Peanut butter or cheese cracker sandwiches -PB&J -Jerky If you DO have access to refrigeration (or an insulated cooler) -Yogurt -Veggies -Cheese -Lunch meat sandwiches -Hardboiled eggs -Hummus cups with pretzels 3) Make a small grocery run. Most hotels either have in-room refrigeration or you can request one for your stay. If your destination does not have access to a refrigerator, consider buying or packing along a cooler (you can grab a cheap on at a local gas station or pack a folding one like this: https://www.amazon.com/XXL-Larger-Insulated-Reusable-Collapsible-Transport/dp/B087M6QG4Z/ref=asc_df_B087M6QG4Z/?tag=hyprod-20&linkCode=df0&hvadid=459577001954&hvpos=&hvnetw=g&hvrand=1832574854309135539&hvpone=&hvptwo=&hvqmt=&hvdev=c&hvdvcmdl=&hvlocint=&hvlocphy=9014315&hvtargid=pla-986144742685&psc=1. Having access to some semblance of refrigeration will give you flexibility in terms of snack and meal access. Again, focus less of what you need to cut out and more of what you need to add in. The list above is a great place to start as well as any quick breakfast or meal options such as oatmeal packets, granola, cereal, sandwich supplies, etc. If you do not have a vehicle, most hotels coordinate with local grocery delivery services to have groceries dropped off at the front desk for guests. Just ask when you check in! And there you have it. 3 easy steps to keep you on track and nourished no matter what your summer holds! Until next week!  The weather is getting warmer and we’re all spending a little bit more time outside. Proper hydration is important always, but becomes particularly important in warmer months when most of us are sweating more. For those of us who may struggle with adequate fluid consumption on a regular basis- this can be exceptionally challenging. So let’s go over a few basics of hydration and then some tips to help you stay hydrated and healthy both this summer and all year long. First things first: how much fluid do you actually need?You may have heard whispers of aiming for a gallon of water each day. While there is certainly no harm in that goal, it also may be a little excessive. Generally speaking most adults need about half their body weight in oz per day. That means if you weigh 200 lbs, you need about 100 oz of fluid per day (for reference a gallon is 120 oz- so possibly not that far off). But if I don’t track my water, how do I know if I’m getting enough?Simple- the easiest way to tell if you are well hydrated is to examine your urine. Sounds gross, but let’s be honest we all see it. If your urine is a pale yellow, and you have a reasonably high volume every 2-3 hours you are likely well hydrated. Another test can be what’s called a “skin turgor” test. To perform this test simply place your hand on a flat surface and relax the muscles. Pinch the skin at the top of your hand up into a tent. If the skin bounces back down into place quickly, you are likely well hydrated. If the skin remains tented your skin cells are dehydrated and so are you. What about coconut water and electrolytes? Most of us get enough electrolytes (sodium and potassium) in our diet that we do not need to replace them when we sweat. However if you are in extreme conditions, sweating for extended periods or time (more than 45-60 minutes) electrolyte replacement may be a good idea. So long as you have healthy kidneys there is really no drawback to adding electrolyte-enhanced drinks. If you do not need the extra electrolytes, your kidneys will simply filter them out and you’ll excrete them through your urine along with everything else you don’t need. That said, contrary to what the internet may have told, there’s nothing holy about coconut water in terms of hydration. Coconut water is a “natural” source of potassium, as are most fruits, potatoes and leafy greens. What coconut water lacks is sodium, which is actually lost about 10x more in sweat than potassium. You can supplement sodium with any sports drink mix or powder. If you are working out you may want something with a bit of sugar to help replace the carbohydrates you have b So how do I actually get the fluid IN my body?So now that we understand how much water we need and how to adequately replenish it when we’re dehydrated, how to we get it IN? I have several tips to help you reach your fluid goals each day.
And there you have it- everything you need for a well hydrated summer! Try these tips out for yourself and let me know what helps you the most!
 One of the most intriguing and popular diets to hit the market in the last 10 years is intermittent fasting. While the diet presents in various forms and regimens, by definition it is any designated period of fasting, followed by a period of free (or ad libitum) feeding. Intermittent fasting has been credited for health benefits such as weight loss, lower blood sugar, improved aging and vitality as well as anti-cancer benefits. With all of it’s accolades, it might surprise you to know that the bulk of that research on intermittent fasting has NOT been done in humans. The majority (about 80%) has been done in pre-clinical models such as cells and rodents. In fact, there is very limited research examining the effects of intermittent fasting in humans, and only a fraction of that examines any outcome other than weight loss. Let’s take a look at what we know so far. Intermittent fasting first gained popularity in the early 2000s when studies conducted in mice suggested fasting may provide benefits for aging and recovery from brain injury. Since then many metabolic studies have examined the effects of various fasting regimens on other health factors such as cardiovascular health, diabetes, and the ever-elusive weight-management. While rodent studies have been promising, few human trials have been able to replicate these results. Before we go any further, let’s get clear on some definitions. As I mentioned above, intermittent fasting is technically any period of fasting followed by a period of free feeding. However this has been implemented via various regimens. Most studies to date have examined what is called “alternate day fasting” or ADF. ADF typically involves a 36 hour fast followed by 12 hours of free feeding, followed by another 36 hour fast, and so on. Some studies have adapted this slightly to a more consistent 24 hour fast and 24 hour feed, however it is implicit that at least 7-10 of the 24 “feeding” hours are spent sleeping, ultimately making the fast closer to 30 hours. A newer regimen that has been examined in recent years is the 5:2 regimen wherein subjects eat freely for 5 days per week and “fast” the remaining two. There are two caveats to this regimen. First, the two fasting days are never consecutive. Second, they are not true fasts. Typically subjects eat less than 25% of their daily calorie goal (<500 calories) on the “fasting” days. The final regimen is the one that is both most popularized and least studied is time-restricted eating or TRE. Time-restricted eating refers to eating and fasting windows within a 24 hour period, such as the popularized 16:8 regimen. Now that we have our definitions, let’s look at what the research actually says. Perhaps the most consistent result in human trials is that intermittent fasting, regardless of specific regimen followed, seems to produce weight loss and better blood sugar control in people with diabetes. That said, trials comparing intermittent fasting with standard calorie restriction (200-500 calorie deficit daily) show no differences in weight loss or blood sugar control. So while intermittent fasting may be a method of creating a calorie deficit for weight loss, it does not appear to have any inherent advantage. Recent studies have also directly compared ADF, 5:2 and TRE. In 2018 Harris et al. conducted a study in overweight or obese individuals who followed the ADF, 5:2 or TRE regimen for 12 weeks. At the end of the 12 weeks, all participants had lost weight, but there were no differences between the various regimens. Similarly, most individuals saw a decrease in blood cholesterol, however there was no difference amongst the various experimental groups. They did find that the 5:2 regimen only lowered fasting insulin and it also produced the biggest change in weight circumference. In 2019, Stekovic et al expanded on these findings by placing a small cohort of normal-weight men on either an ADF diet or control diet (no modifications) for 6 months. At the end of the trial, individuals in the experimental (ADF) group had decreased LDL cholesterol compared to those in the control group. They also had higher levels of ketones in their blood. And finally, a summary in the New England Journal of Medicine stated that while ADF and 5:2 regimens have been shown to increase ketone, and improve memory impairments in older adults, the link between these two phenomena is still poorly understood. They go on to state that most trials have only been conducted over a period of 3-6 months, and the long-term effects of these diets are still unknown. If you read the last two paragraphs and now have more questions than answers- you’re not alone. The simple fact is we currently don’t have a good understanding of what impact intermittent fasting has on the body and various diseases. While there are lots of “wellness” sites out there singing the praises of intermittent fasting, the science simply doesn’t support those claims at this time. It’s also worth noting that while some of the data we do have at this time is promising in the management of diseases such as diabetes and heart disease, these studies are very preliminary, have been done only in small cohorts of mostly healthy subjects and have only extended as far as 3-6 months. At present, what we DON’T know about intermittent fasting far exceeds what we do. And my advice is to be skeptical of sources that tell you otherwise. References:
https://pubmed.ncbi.nlm.nih.gov/29419624/ https://academic.oup.com/cardiovascres/article/116/3/e36/5740708 https://www.nejm.org/doi/full/10.1056/nejmra190513  Want to savor the flavor of summer? Ever bought a weeks worth of produce only to find a biological experiment in your fridge when you went to use them? Try these simple preservation methods to save veggies that are at risk of going bad or simply to ensure that you can enjoy fresh summer flavors all year long! Blanch and Freeze
Canning This one takes a little more time and know-how and equipment. Ideally you will need a canner with a rack but many products can be canned with a hot water bath. Most vegetables require the use of a pressure canner, however jellies, jams, pickles and tomatoes can be canned in a water bath. Whether you are doing a water bath or a pressure canner, you will however need to make sure that all products are in a sealable jar with a lid (Mason or Ball jars work great here). If you are not using a canner you will also need a pot large enough to submerge your jars completely, and I highly recommend a wire rack for easy and safe placement and removal. Once your products have been processed and cooled, they can be stored virtually anywhere (at room temperature). Another advantage is that they require little or no cooking when you go to use them. Just open, heat (if desired) and enjoy! DIY Sauces, Jellies and JamThis can be a wide variety of things. Use extra garden veggies to make your own pesto or tomato sauce from garden. You can also buy fruit in season when it’s cheap and use it to make preserves to send out as Christmas gifts. The beauty is the amount of time and complexity is controlled by you! Add Them to Soups, Stocks and Pastas You may have noticed that when you cook vegetables (or fruits), they shrink considerably. This is because most have a large water content that is reduced through the cooking process. As such, cooking vegetables can help prevent them from going bad, even if you aren’t going to use them right away. Cooked vegetables will stay good in the fridge for approximately 1 week. Boiling, roasting or sautéing vegetables that look as though they might spoil sooner than you plan to make the soup or pasta dish you bought them for can help prevent that last minute trip to the store to replace what had spoiled. Roast 'EmWhen in doubt, roast your vegetables. Simply coat them in oil, salt, pepper and any other seasonings you desire, spread them on a baking sheet and roast at 400 for approximately 20 minutes until they are tender and caramelized (browned on top and bottom). They make a great add to any meal!  Now that you have new ways to enjoy your veggies year round, go forth and create! Drop me a comment below with your favorite recipes and combinations!
I’ve said it before and I’ll say it again: we’re all different. Our goals, our circumstances and our abilities are widely varied. Therefore it makes sense that our strategies- whether they be workout plans, eating patterns or meal plans- must also be different. Patients and clients ask me all the time “how often should I eat?” “is it bad to eat after 8 pm?” “am I not reaching my goals because I’m not eating breakfast?” The fact of the matter is that depending on who I’m talking to, the answer to any of those questions could be yes OR no. The trick is to find what will work for YOU! So how do you go about figuring out what will work for you? Well, the first step is to identify your goals (weight loss, improved blood sugar control, muscle gain, improved cardiac health, etc.). Once you have your goals in mind, you need to determine your specific nutrient needs. This will look a little different for everyone. Things like age, gender, activity level and health status will affect what a healthy diet looks like for you. Working with a registered dietitian who can take the time to assess your specific situation, goals and needs is a great way to make sure you are on the right track (*cough cough* I know a great one if you need a referral!). Once your nutritional goals are identified, the rest is gravy. You just have to decide what foods to eat, figure out how to prepare them, shop for them, do all of the cooking, oh yea and clean up. I’m guessing you’d also like a fairy godmother to help you accomplish all of that, clean the house, fold the laundry, etc. I get it- it can be overwhelming. For most folks it’s not about knowing what to do, it’s about figuring out how to get it done. The reality is, most of us just don’t have an hour to spend every night on meal prep. But there is good news- you don’t have to! Follow my fool-proof 6-step process and see how easy planning meals (and saving money) can be! 1. Make a Plan This might sound intuitive, but planning ahead is truly the best way to set yourself up for success. Take the time to actually sit down, pen in hand (or tablet, or phone) and determine how many meals per week you can prepare and when you can prepare them. Be realistic as to what your schedule allows. That might mean you make dinner two nights per week and your spouse makes one, maybe you make a family event out of meal prep on the weekends and everyone grabs from the stockpile throughout the week, or you do all of the prep work like chopping, cooking add-ins like rice, chicken, etc. in one day making meal assembly faster during the week. You can also cook your favorite foods in large batches, eat one portion and then freeze the rest for a day when you have less time, cook once- eat twice! 2. Check for Savings As part of your planning process, be sure to check local papers for coupons and sales to compare prices. Most stores have weekly specials or loyalty programs for additional savings. Apps like fetch.com® and Ibotta® can help you track savings and alert you to special deals near you! 3. Make a List Again, this might sound intuitive, but taking the time to plan out your shopping trips will make them not only quicker and more efficient, but will likely save you money too! You can save even more time by utilizing grocery delivery and pick up services offered by many stores at little to no cost. 4. Buy in BulkBuying items that you use often in larger quantities will save you money over time. So stock up on pantry staples when they go on sale or buy larger quantities of items such as frozen vegetables or low-fat yogurt to save cost. 5. Shop in SeasonBuying fruits and vegetables when they are in season helps to guarantee both freshness and usually reduced cost. Many farmers’ markets also have voucher and incentive programs to encourage purchasing of locally grown fruits and vegetables for groups such as seniors, single-parent homes, low-income, etc.  6. Avoid Pre-Packaged FoodsThis one is a double-whammy. Focusing on whole foods for snacks and meals helps cut back on cost and reduced the amount of sugar and other additives in the diet. This can mean cooking your own meals, making your own trail mix, or just snacking on whole fruits and vegetables. Studies have shown that kids are more likely to eat foods that they had a hand in preparing, so employ little helpers to assist with snack bag assembly, portion out yogurt or cut fruits and vegetables into fun shapes to pack in lunches throughout the week. And there ya have it! Six simple steps to make meal planning fit your schedule. Try them for yourself and leave me a comment as to what worked for you!
 You may have heard that not all weight loss is created equal. Weight loss is often a recommendation for better health, however when we lose weight, we want to make sure we’re doing it in a way that protects what’s called our “lean mass”- the portion of our bodies that is comprised of organs, bones, muscles, etc. Therefore, what we really want to lose when we say we want to lose weight is fat. Despite what you might read on the Internet, there is truly no “magic bullet” to fat loss. If there were, we would all have an ideal body fat percentage and no one would be trying to lose weight (or fat). There is, however, lots of conflicting advice out there. Everything from drastically reducing your calorie intake, cutting out entire food groups, fasted cardio, the list goes on and on. Many of these recommendations are intended to be crash diets, and are not safe if followed for a long period of time. However, achieving and maintaining healthy fat loss is a lifelong journey that will inevitably involve many ups and downs. So rather than add to the confusion of things you should do, I decided instead to compile a list of things to stop doing to help set yourself up for success. 1) Stop avoiding whole food groups I’m looking at you keto. While there are certainly certain medical conditions (i.e. lactose intolerance, Celiac disease, etc.) that warrant the exclusion of certain foods or food groups, this should always be done with the supervision of a medical professional. In the absence of a medical diagnosis, there is no reason for most of us to avoid foods like dairy, gluten or carb-rich foods. Doing so will not only make you feel deprived, but you are also missing out on lots of essential nutrients contained within those food groups. There’s a reason why dietitians have broken food down into 5 food groups and why we recommend that you eat a balanced amount of each every day, you need all 5 for a nutritionally sound diet. The 5 food groups might sound like old news, but in fact decades of research have supported the use of tools like MyPlate to build personalized meal plans. For more information go to www.choosemyplate.gov. 2) Stop beating yourself up for eating "bad" foodsI’ve said it before and I’ll say it again: there are no good foods or bad foods, all food is food. Do some foods have more nutritional benefits than others? Of course, but that doesn’t make the less-nutritious options “bad” by default. The fact of the matter is, one serving of any “bad” food won’t kill you, or really even disrupt your progress. It’s the overindulgences that get us. Furthermore, the urge to overindulge comes from the mere fact that we tell ourselves we “can’t” have it. Meaningful weight loss comes from lifestyle changes that are sustained over long periods of time. Indulging in one donut will not run the train off of the tracks. There are no bad foods, just bad portions. So go ahead, live a little- dietitian approved! 3) Stop looking for a quick fixHealthy weight loss (i.e. fat loss) takes TIME. In fact, if you’re losing weight faster than 1-2 pounds per week, I can almost guarantee that you’re losing muscle as well as fat. As we age, maintaining muscle mass becomes increasingly difficult. However maintaining strong muscles is important for more than just being able to lift heavy objects. It helps keep our bones and joints healthy and helps keeps our metabolism running properly. Furthermore when your body is pulling from both fat and lean mass, it doesn’t distinguish between the lean mass that makes up your biceps vs. that that makes up your heart or other internal organs. Needless to say starving your body to the point where it eats your heart muscle is no bueno. The methods used to achieve rapid weight loss (severe calorie restriction, nutrient exclusion, excessive exercise) are very rarely sustainable or even healthy. The number on the scale is far less important than having healthy, sustainable habits that will serve you well in the long run. 4) Stop giving yourself cheat daysI know, I know, I just told you you should allow yourself small indulgences. However, a study done by the National Weigh Loss Registry found that after 3 years, individuals who had successfully achieved and maintained a goal weight were more likely to eat consistently on week days and weekends. Sounds obvious right? But how often have you had the conversation with yourself while on a “diet” that you were going to give yourself a cheat day- an entire day where you can eat quite literally whatever you want and not feel bad about it? While I will NEVER shame someone for eating a donut or any other “cheat” foods, I do encourage you to do so in moderation. Completely depriving yourself of your favorite foods and then gorging yourself on it will not only make you feel like crud, but it’s really tough on your metabolism. 5) Stop weighing yourself every dayWe all experience minor weight fluctuations from day to day. Call it water weight, bloat, or the big dinner you ate the night before. However seeing those small fluctuations from day to day can be discouraging and typically isn’t a true reflection of the progress we are or are not making. Instead weigh yourself no more than once per week to track true changes in weight/fat mass. Want to push the bar even further? Don’t weigh yourself at all. Gauge your success by how you feel, your energy level and how your clothes fit.  6) Stop obsessing over calories and macrosYes, you read that correctly. The lady who spends hours calculating calorie needs and macro ranges is now telling you not to obsess over it. That’s because even as a dietitian, I give those recommendations in ranges. The truth of the matter is, every body is different when it comes to your needs, and at the end of the day, your body is capable of converting stored macronutrients and calories into the energy form that it needs at any given time. If you eat excess carbs, your body will store it as fat. If you don’t eat carbs, your body will manifest them from the fat and protein that you do eat. As such, tracking calories and macros is often tedious and unnecessary. Furthermore tracking nutrients to a to tends to make eating less about enjoyment and more about the numbers.  7) Stop yo-yo dietingWhen we lose weight too fast (faster than 1-2 lbs per week) we lose not only excess fat, but lean mass as well. Not only do you run the risk of damaging your body and organ systems by under-eating on crash diets, most of us gain weight back once we’ve lost it. So if you consider the fact that you’ve originally lost both lean mass and fat, and now you’ve gained back fat, you are now in a position where proportionally, your body contains more fat than it started with, even if your weight ends up the same. 8) Stop sacrificing sleepI’ve said it before, and I’ll say it again: sleep is one of the best things you can give your body. Ever have a computer or a phone start acting up or freezing? What’s your first go-to solution? Turn it off and turn it back on (if you said something else-you’re lying). It doesn’t always work, but I would wager to say that 90% of the time a hard reboot seems to do the trick for no real tangible reason. It’s the same with your body. It needs a hard reboot every now and then to make sure all systems are firing the way they should be. Now I know what you’re going to ask- what if sleep gets in the way of my other “healthy” habits (such as workouts, meal prepping, etc.). My answer is simple: listen to your body. If it needs sleep, it will tell you. If it doesn’t need sleep but doesn’t want to get up for a 6 am workout, it will tell you. If it needs sleep, let sleep win- always. It is far and away more important than any nutrition or fitness hacks I could give you. 9) Stop StressingLet me guess, you also want a pony for your birthday and a million dollars. I get it. Stress, to an extent, is inevitable. There are certain life stressors that we simply cannot avoid and have very little control over. That said, we all know that stress can cause weight gain, can make weight more difficult to lose and can zap motivation in a heartbeat. So when life’s nasty little stressors pop up, focus on the things that you CAN control. Check the small stuff. Is your time best served ruminating over what your boss said or is it best spent kicking ass in a boxing class? Is it more important to spend time with your kids or meal prep for an entire week? The answer will be different for each of us and that’s ok. Even for you, what serves you best might be different from day to day, week to week. That’s also OK. It’s important to make your health and wellness goals fit your life, not resist it. Fluctuations and changes WILL happen, which is why it’s so important to find a health and wellness coach who can work with you through life’s ebb and flow (*cough cough* I know a great one…). 10) Stop giving up on yourselfWeight loss, when done correctly to ensure FAT loss, is HARD. There’s no two-ways about it. The fact of the matter is there is only one “ideal” diet, and that’s the one that works for YOU. There is nothing that breaks my heart more than patients who get down on themselves because they feel like they’ve tried everything- crash diets, old wives tales, celery juice, even evidence-based nutrition counseling and still don’t see results. It’s frustrating. I get it. But YOU are not a failure. We as healthcare professionals have failed you by placing so much emphasis on the number on the scale and not nearly enough on giving you the tools you need to get there. It will be different for everyone. What works for you won’t work for your coworker and what worked for your cousin might not work for you. The point is keep trying. Find a health professional that you can trust and who is willing to be just as committed to your goals and journey as you are.  If you’re like me, there’s nothing you look forward to more than grilling season. It’s an excuse to spend time outside, there’s little to no mess to clean up and food just tastes better on a grill. However its easy to get caught up in a life of burgers and dogs for your summer sustenance. if your backyard cookout routine is getting dull- here are some ideas to help add some flavor and nutrition to your grilling season! Kabobs Ok yes, I know they’re basic, but they’re quick, delicious and highly versatile. You can use just about anything you have on hand and it’s a great way to stretch your food dollars by spreading out pricier, leaner cuts of meat with seasonal vegetables. Most people like to stack kabobs by alternating a protein, vegetables, onions, etc. However, this method usually leads to scorched veggies and undercooked meat- no bueno. Instead make your kabobs uniform in composition i.e. all chicken on one stick, all steak on another, all veg on another, etc. This way each component can cook for the appropriate time without negatively affecting other components. Place each completed component on a large serving platter and then use the kabob sticks as a serving device for folks to individualize what they want! Also check out the marinade below to add to steaks, chicken, veggies and more! Sweet and Spicy Grill Marinade Ingredients: 1/2 cup olive oil 1 teaspoon salt 1/2 teaspoon ground black pepper 1/2 teaspoon paprika 1/2 teaspoon cumin 1/4 teaspoon cayenne pepper 2 cloves garlic chopped 3 tablespoons chopped onion 1/2 cup chopped fresh parsley 1 1/2 apple cider, or apple juice Directions: 1. Combine all ingredients into a bowl or plastic bag. If marinating prior to grilling, place meat in bag and allow to marinate for 30 minutes at room temperature or 1 hour in the fridge (works well overnight as well) 2. When grilling, brush the marinade onto the tops of kabobs (or steaks, or chicken), cover and allow to cook for 2-3 minutes, flip, brush other side and repeat. Adapted from: https://addapinch.com/best-grilled-chicken-marinade-recipe/ Grilled Fish All fish is delicious on the grill, however many folks are afraid to try it for fear of doing it wrong and ruining an expensive product. What will save you here are two pieces of equipment: a grill mat (or well oiled mesh grate) and a meat thermometer. The grill mat or grate will prevent flaky varieties of fish from slipping through the larger grill grates and a meat thermometer will allow you to cook your fish to the perfect internal temperature without over or under cooking! Most fish should be cooked to an internal temperature of 145F to ensure safe consumption but prevent over-done chewiness. Try pairing your next fish dish with a fruit salsa to add a burst of freshness and flavor! Summer Fruit Salsa: Ingredients: 2 kiwis peeled and diced 2 golden delicious apples cored, peeled and diced 8 oz raspberries 1 lb strawberries diced 2 tbsp white sugar 1 tbsp brown sugar 3 tbsp fruit preserves (any flavor) Directions
Grilled Corn There’s about 1000 ways to grill corn on the cob, however my personal favorite employs the KISS (Keep It Simple Stupid) approach. Simply coat your corn in olive oil, salt and pepper and wrap it in foil. Cook it on medium to high heat for about 10-15 minutes. You won’t have those sexy grill marks but it comes out perfect every time, I promise. It’s great to eat all on its own or incorporate it as part of a salad! The following is one of my absolute summer favorites (thanks for bringing it into my life Jess!). Corn Avocado and Tomato Salad Ingredients: 2 small avocados, diced 1 cup cherry tomatoes, halved1 ear corn, removed 1 ½ cup English cucumber, diced 2 tbsp red onion, finely diced 2 tbsp lemon juice2 tsp olive oil Salt and pepper to taste Directions: 1. Combine all ingredients into a large bowl and stir. Refrigerate until served. Grilled VeggiesOne of my all time favorites. Here is another place where a mesh grate, grill mat or grill basket will serve you well! Simply chop your veggies to a uniform size, coat them with olive oil, salt and pepper in a small bowl and throw them on the grill. Cook for 5-10 minutes stirring occasionally to be sure and get all of that delicious yummy char on all sides. They taste great on their own or as a way to ramp up the flavor for soups, salads, pasta and rice dishes!  So there you have it folks! Some delicious and nutritious was to incorporate all of your food groups into our favorite season! Happy grilling!
 In the midst of the low-carb, keto craze, cauliflower is a one vegetable that has earned itself quite the reputation for being a versatile, low-carb alternative. And while as a dietitian I do NOT, in any way shape or form endorse the keto, or even a low-carb diet, cauliflower is a nutritious, lower calorie option for those working to incorporate more vegetables into their diet. This little cruciferous wonder is packed with loads of vitamins and minerals such as vitamin K, vitamin C, potassium and manganese. Vitamin K is essential for blood clotting (and essential component of wound healing) and bone maintenance, vitamin C is a potent antioxidant that helps keep our immune system strong, potassium is essential for fluid and electrolyte balance and manganese is known to help regulate metabolism and may have a role in bone formation. It also contains high levels of anthoxanthins, which are flavonoid compounds that support immune health and have antioxidant properties. In addition to it’s nutritional benefits, cauliflower also has a milder taste than many of its darker counterparts, which can be more enjoyable for those who do not enjoy the bitter taste of some vegetables. Because it readily takes on the flavor of most seasonings, and varies in texture depending on how it’s cooked, cauliflower has become one of the most versatile ingredients in modern cooking. Cauliflower “Rice” Probably the most popular of uses. Cauliflower rice provides a nutritious alternative to white rice in things like stir fry, casseroles and vegetarian dishes. If you have a food processor, ricing cauliflower is super easy to make. Simply remove the outer leaves, cut the cauliflower into florets and place them in the food processor. Pulse the processor a few times until you get a fine, rice-like consistency. No food processor? No problem! Simply use a box grater to grate your cauliflower on the thickest setting. Once you have your “rice” simply sauté it in a little oil and add to your favorite dish for a crunchy, nutritious treat! Cauliflower Buffalo Bites Love buffalo wings but don’t want all of the fat and calories? Try cauliflower buffalo bites! Enjoy the same flavors as your favorite wing recipe without the added calories. 1 large head of cauliflower (about 5 cups) 1 cup water 3/4 cup all purpose flour 1 tablespoon garlic powder 1 tablespoon onion powder 1/4 teaspoon salt 1 cup Frank's Red Hot Sauce 1 tablespoon butter, melted
https://www.noracooks.com/vegan-cauliflower-buffalo-wings/ Cauliflower Pizza Crust With low-carb fad diets all the rage, cauliflower pizza crust has become increasingly popular. For the most part, what these recipes lack in carbohydrates they more than make up for in saturated fat. Therefore from a nutrition standpoint it’s really a wash in terms of which is healthier. That said, using cauliflower to make a pizza crust can be a fun and easy way to get more veggies into your diet! 1 medium head of cauliflower (6″ – 7″ wide or 2.5–3 lbs) or 5-6 cups of store bought cauliflower rice 1 egg, large 1 tsp Italian seasoning (dried oregano or basil) 1/8 tsp salt 1/4 tsp ground black pepper 1/2 cup Parmesan or Mozzarella cheese, grated/shredded Cooking spray
https://ifoodreal.com/cauliflower-pizza-crust Cauliflower “Steaks” Trying to follow a vegetarian or vegan diet? Have vegetarian/vegan friends coming over for a barbeque and not sure what to serve them? Look no farther than your fridge. Rather than going for some variety of processed soy product serve them something REAL. Cauliflower steaks can be grilled or baked and offer a delicious meaty texture that is just as satisfying as the real thing. They also marinate well and generally take on the flavor of whatever you add to them, so get creative with the spice rack or simply use the same marinade you are using for the carnivores! https://www.jessicagavin.com/roasted-cauliflower-steaks Korean Fried Cauliflower2 c. all-purpose flour, sifted 1/2 c. cornstarch 1 tsp. baking powder 1 c. ice water 1 egg, beaten Kosher salt Vegetable oil, for frying 1. In a large bowl, whisk together flour, cornstarch, and baking powder. Add ice water, egg, and 1 teaspoon salt, and stir to combine. The batter should be thin. 2. In a large skillet over medium heat, heat about ¼" vegetable oil until oil is shimmering. Toss cauliflower in batter until fully coated. Working in batches, add cauliflower, and cook until golden on all sides, about 4 minutes per side. Drain on paper towels and season with more salt, if necessary. 3. In a medium bowl, whisk together garlic-chili sauce, soy sauce, brown sugar, sesame oil, and ginger. Toss fried cauliflower in sauce. Sprinkle with sesame seeds and green onions and serve https://www.delish.com/cooking/recipe-ideas/recipes/a58295/korean-fried-cauliflower-recipe/ Mashed Cauliflower Another classic alternative to a homestyle favorite. As with cauliflower pizza crust, mashed cauliflower typically contains just as much saturated fat and salt as the original recipe. The difference however is that you are replacing potatoes- a vegetable with very low nutritional value- with cauliflower which has quite a bit more nutritive value. It is also substantially lower in calories than it’s starchy counterpart. To make it, simply replace the boiled potatoes in your standard recipe with steamed cauliflower and blend until smooth. Add some fresh herbs to brighten up the flavor without weighing the dish down with salt!
https://www.tasteofhome.com/recipes/mashed-cauliflower-with-parmesan/ |
Erin Casey, MS, RD, LDLet's be honest, most dietitians go into the field for one reason: we LOVE food. Check out my weekly posts for recipes, healthy eating tips and goal setting strategies to help you live your best and healthiest life! Archives
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