​Vitamin D is a fat-soluble vitamin found in meat, fish, eggs, dairy products and legumes. Its role in the maintenance of bone health and regulation of blood calcium levels have been well understood for decades, however new research suggests that it also plays an important role in nervous system function. Studies have shown that adequate vitamin D during pregnancy is essential for proper brain development, and vitamin D deficiency show higher prevalence of mood and nervous system disorders such as schizophrenia and multiple sclerosis. 1 Furthermore the prevalence of vitamin D deficiency is on that rise in the US.2 The reason for this is still not clear, however several theories include decreased exposure to UV rays and decreased consumption of meat and dairy products. The good news is vitamin D is one of the only vitamins our bodies can synthesize all on its own, however this process requires exposure to UVB rays. While the exposure time needed to generate the reaction is fairly small, sedentary lifestyles as well as increased use of protective sunscreens has decreased the amount of vitamin D many of us are producing. Furthermore, the vitamin D that produced in our skin or obtained from our diet is not typically in its most active form. It needs to go through a conversion process in the liver and then the kidneys in order to be most useful to our body.2 As such, health issues that affect the liver and/or kidneys can also impact vitamin D levels. Finally individuals with increased levels of melanin in their skin (darker skin tones) are not able to absorb UVB rays as efficiently and therefore are less capable of producing vitamin D as their fairer-skinned counterparts. 

The Academy of Nutrition and Dietetics recommends adults obtain 600-800 IU (or 15-20 ug) per day. Between sun exposure and diet most adults are able to achieve this without issue. However several populations are at an increased risk of deficiency. These include post-menopausal women, elderly adults, and children growing up in poverty. Signs of vitamin D deficiency are joint/bone pain, gastrointestinal issues such as diarrhea and bloating, fatigue and muscle twitching. If you observe any of these see your primary care provider to discuss the possibility of a vitamin D deficiency. 

Generally speaking most adults are able to obtain sufficient vitamin D from diet and incidental sun exposure. That said, a daily multivitamin acts as a good insurance policy to ensure adequate levels. That said, most over-the-counter supplements and even fortified foods contain vitamin D3  (also called calciferol or cholcalciferol), which is a lesser active form of the vitamin. The most active form of vitamin D (1,25 dehydroxycholcalciferol) is only available by prescription. Because the cause of vitamin D deficiency is often unknown, most healthcare practitioners recommend that patients presenting with a clinical vitamin D deficiency take the most active (prescription) supplement in order to ensure adequacy. This is because the root cause of the deficiency may be linked to an inability to convert the form of vitamin D obtained from sunlight and commonly found in food (vitamin D3) into the active form (1,25 dehydroxycholcalciferol). If you have a clinical deficiency, discuss the best treatment option with your doctor or healthcare provider.

References:
1. Wrzosek, M. et al. (2013). Vitamin D and the central nervous system. Pharmacological Reports, 65, 271-278.
 
2. Parva, N. et. a. (2018). Prevalence of vitamin d deficiency and associated risk factors in the US population. Cureus, 10(6), 2741.

As many of you reading this are aware, March is National Nutrition Month, and as such I have put many plans into motion to help my clients define and achieve good nutrition that will last a lifetime. Some of this comes down to the nuts and bolts of what to eat, how much and how often. However, as I sat down to summarize my thoughts in a blog, I kept coming back to the question “how can I make it sustainable?

​As many of you know, I hosted a seminar earlier this month called “Love Your Body.” This workshop focused less on nutrition and more on what I’m going to call the “why.” Why do we set these healthcare goals in the first place? Why do we oftentimes fail? And what’s the why that can motivate each of us to be consistent? The answer I keep coming to is remarkably simple: we all want to feel our best. Our bodies are amazing machines. Every day you wake up and are able to face the world because your body is working hard behind the scenes to keep you alive and well. If you think about it, how we treat our bodies is not all that different from how we treat a car. If you don’t change out the fluids and put gas in the tank it’s going to get gunky and shut down. And yet, how many of us have been through a yo-yo pattern of dieting and exercise? If we know what we need to do to keep our bodies feeling good, why aren’t we able to consistently do it? The answer again I think is remarkably simple: we don’t love ourselves the way we ought to, and because of that we don’t treat our bodies the way they deserve to be treated. One of my favorite quotes sums up where we go wrong “it is hard to feel good about anything else until you first feel good about yourself.” How often is the conversation “if I could just lose weight, I’d be happier,” or “if I just looked this way, I’d feel better about myself?” What if instead the conversation were “I’m eating these vegetables because my body is amazing and I want it to feel good” or “I’m exercising because I love myself and I deserve to be healthy and strong for a long time”? How different would our health and wellness goals look if they were framed as an expression of love rather than hate for our bodies and ourselves? Most of us know what healthy habits look like- get enough sleep, drink plenty of water, workout regularly, reduce stress, eat right, etc., etc. But how do we break the cycle from focusing on these goals consistently rather than occasionally? 

​All too often we are inundated with images- whether it be from commercials, TV shows, social media that tells us what we should be doing. Whether it’s cutting out whole food groups, denying ourselves simple pleasures or working out until our bodies can literally carry us no more. There’s likely some glimmer of good in all of these approaches to wellness, but the one flaw that they all have in common: they are not YOURS. We are each unique in our genetic makeup, our personality, our preferences and our past experiences. Therefore what will work for YOU is also unique. My advice to anyone who is trying to “get healthier” is to come up with a 1-2 sentence summary of what exactly that means for YOU. Once you have your definition you can proceed to achieving it. 

​We have 5 senses for a reason- in order to make any though a reality, we typically have to utilize multiple. Achieving your health and wellness goals is no different. Start by taking some time each day to visualize yourself in your most perfect health. Try to go beyond the size and shape here. What would your skin look like, what kind of expression would you have on your face, what would you be wearing, how would you be moving?  Next take a moment to envision what it would feel like to be the person in that body. Even if it looks the same on the outside, how would it feel on the inside? Jot down any thoughts that come to mind, this is what you are working towards. This is your WHY.

​Once you have your “why,” write it down and stick it somewhere where you will see it every day. It can be the fridge, the bathroom mirror, your computer, an alarm clock or next to your bedside. Someplace where you will see it in the moments of “I don’t feel like doing (insert wellness goal here).”  Your why will override your reason to not complete whatever task it is you’ve set for yourself. I promise. Because it was designed with YOUR goals in mind, and every task on your list is a step towards that goal. 

SO often I see clients fail because they get down on themselves over one little slip. Next thing you know “I didn’t” becomes “I can’t” and the whole train runs off of the tracks. But let me ask you this- if you had a friend who indulged in a not-so-nutritious food or skipped a workout, would you berate them like you do yourself? My guess is probably not. You’d encourage them to get back on the horse and try again tomorrow. So my final tip is use positive language only when talking to yourself.  Talking down to yourself or comparing your accomplishments to impossible standards will do absolutely nothing in terms of helping you reach your goals. Every time you have a conversation with yourself ask yourself: is this thought process building me up? Or tearing me down? Use comparisons and past failures to improve  the you you are today. Not to condemn him/her or change into something you’re not. Progress. NOT perfection.

We live in a day and age where we are inundated daily with all sorts of media promoting health diets, weight loss strategies, juice cleanses, foods to avoid, foods to restrict, foods to eat every day...the list goes on and on. While some of these posts/articles/stories are backed in science, many are not. All too often popular media exploits a phenomenon that had limited scientific evidence to support it and next thing you know we're all drinking celery juice on the daily. The fact of the matter is, if there was ONE perfect diet that worked for everyone, we'd all be eating it and we'd all be in perfect health. But we are all a unique blend of genetics, experiences, preferences, goals and ambitions. As such, our nutritional needs are different too. However there are some general guidelines to help you work good nutrition into your lifestyle. 

​When I teach youth nutrition classes for any age group this is the #1 thing I make sure they leave the room knowing. Fruits and veggies contain micronutrients (vitamins and minerals) that are SO important to a variety of bodily functions. Immune system, gut function, metabolism, heart rate, memory and concentration, bone maintenance, hormone regulation, you name it, there’s probably a vitamin or mineral involved in the process. Differently colored fruits and vegetables contain different vitamins and minerals, which why its so important to eat a variety to ensure you are getting ALL of the micronutrients you need. For all of their nutritious goodness fruits and veggies tend to be lower in calories than most other food groups. Which means you can eat A LOT of them- half your plate to be exact. According to the USDA adults should eat 5 combined servings of fruits and vegetables daily, however according to a CDC report in 2017, only 1 in 10 Americans are meeting that goal (1). So next time you’re looking for a tasty snack to fill you up grab a piece of fruit or some veggies and dip and get those micros in! 

​Dietitians tend to cringe when we hear clients tell us they’re on a low-carb diet. The reason for this is that not all carbs are created equal, and while low-carb diets have been shown to be effective in aiding with weight-loss, they also put you at risk of missing out on essential nutrients like fiber. Fiber is a naturally occurring carbohydrate found in plants: primarily fruits, vegetables and whole grains. Our bodies cannot absorb fiber and as such it does not become glucose (sugar) in our blood. However, fiber still has a crucial role in our overall health. It has been shown to delay GI transit time making you feel fuller longer and less likely to over indulge (2). Fiber also helps slow digestion of simpler carbs, which can help stabilize blood sugar levels by preventing spikes and crashes (3). Fiber is also essential for maintaining gut health. As undigested fiber makes its way to the colon, it serves as a fuel source for our millions of gut bacteria, which have been shown to play a role in immune function, weight maintenance and hormone balance (4). Diets lacking in fiber have been associated with increased risk of heart disease and certain types of cancers. The CDC recommends consuming at least 25-30 grams of fiber per day for adults, which conveniently measures out to about 5 servings of fruits and veggies per day (see what I did there? #eatyourveggies).

​All too often I see people relying on supplements for their nutrition rather than real food. Good nutrition is so much more than just hitting your calorie or macro goals (see point #5). Supplements should only be taken/consumed when you aren’t able to reach your nutrient goals with food alone. This can happen in situations where there are digestive disorders, food intolerances or increased needs (i.e. post-surgery, certain injuries, etc.).

Just like carbs, not all foods are created equal. Americans have done a wonderful job of finding cheap and efficient ways of stripping raw foods of their nutrients and packaging it into calorie/fat/sugar laden products. Technically, a processed food is any food that has undergone any alteration from its natural state. So even chopping and cooking veggies is technically a form of processing. However, when dietitians refer to “processed foods” vs. “whole foods,” we are generally referring to foods that come in packages vs. those that do not.  Generally speaking, the more processing a food has undergone, the less nutritious it is. Furthermore, research has shown that when you eat whole foods you actually burn up to 50% more calories than eating a processed equivalent (5).  This is because your digestive system has to work harder to harness the nutrients in whole foods. Processed foods are typically stripped down to make nutrients (good and bad) more readily available. Finally, whole/unprocessed foods are also less likely to contain additives. To be contained in food products, food additives have to be considered safe by the FDA, however some have been shown to promote inflammation and trigger allergic reactions (6).

This one might surprise you coming from someone who does at least 7 calculations per client. Here’s the thing: there are lots of elaborate eating plans out there. Some specify calories, some specify macros, others take it a step further and tell you when to eat what. The simple fact of the matter is that good nutrition is much more complicated than any eating plan can break down. In my practice, I find that my clients tend to be most hung up on two sets of numbers: their calories and their macros (i.e. carbs, fat and protein). Calories are in all foods and provide our bodies with energy. The more calories, the more energy that food provides. Macronutrients, or “macros” are nutrients in foods that provide calories. These include protein, carbohydrates and fat and are found in a wide variety of foods. They are referred to as macronutrients because you body needs them in large, or “macro,” quantities. As such, they build up the majority of our diet. Each macro is metabolized by a different pathway and used differently to fuel the body. All three are important components to a healthy, well balanced diet, however what most people don’t realize is that your body is readily able to convert between them depending on it’s needs. As such, macro ratios are far less important than where those macros are coming from. Because our bodies can convert between macronutrients, an important consideration for a healthy diet is making sure you’re getting a good blend of micronutrients (i.e. vitamins and minerals).  Micronutrients as you may have guessed are nutrients that our bodies only need in small quantities, but that is not to say that they do not have a big impact on our overall health.  Micronutrients such as antioxidants and phytochemicals are essential in supporting immune health, and chromium has been shown to help improve glucose control in people with type 2 diabetes (7). Micronutrients are found in all foods, so the key to ensuring you are getting all that you need is eating a balanced diet (for more info go to www.choosemyplate.gov).

Beyond the nutrient composition of your meals, the “calories-in, calories-out” model of nutrition therapy is still not an exact science. For starters, it is very difficult to accurately assess metabolic rate. Our metabolic rate is how quickly our body burns energy. It will increase and decrease hundreds of times per day depending on our activity and countless other factors such as what we ate, how we slept, if we’re stressed, etc. While tools like the Bod Pod have helped practitioners by providing accurate measurements of metabolic rate, they are still only a snapshot of a moment in time, and do not necessarily reflect what is going on continuously throughout our day. Additionally, tracking the “calories-in” can also be both laborious and inaccurate. Even with tools like nutrition labels and portion sizes, most people have a hard time estimating how much they’re eating accurately. Combine this with the previous note that our bodies truly are different on different days, and it’s extremely difficult to build a “one-size-fits-all” model of nutrition. 

These guidelines serve as a great starting point in developing a nutrition and eating plan that is right for you. However assessing your individual needs, and showing you how to work them into the lifestyle you want to live takes the expertise of a Registered Dietitian. As dietitians, we're trained to work with YOU. YOUR genetics, YOUR food preferences, YOUR cooking abilities, YOUR budget and YOUR goals. We can design a healthy eating plan for anyone because we take the time to get to know you as an individual and come up with a plan that's just right for you. So what are you waiting for?? Book your appointment today! 

1. https://www.cdc.gov/media/releases/2017/p1116-fruit-vegetable-consumption.html
 
2. https://www.mayoclinic.org/healthy-lifestyle/weight-loss/in-depth/weight-loss/art-20044318
 
3. https://www.joslin.org/info/how_does_fiber_affect_blood_glucose_levels.html
 
4. Slavin, J. (2013). Fiber and Prebiotics: Mechanisms and Health Benefits. Nutrients, 5(4). 1417-1435.
 
5. Barr, S. and Wright, J. (2010). Postprandial energy expenditure in whole-food and processed-food meals: Implications for daily energy expenditure. Food and Nutrition Research, 54, 5144.
 
6. Lemer, A. and Matthias, T. (2015). Changes in intestinal tight junction permeability associated with industrial food additives explain the rising incidence of autoimmune disease. Autoimmunity Reviews, 14(6). 479-489.
 
7. Costello, R., Dwyer, J. and Bailey, R. (2016). Chromium supplements for glycemic control in type 2 diabetes: limited evidences of effectiveness. Nutrition Reviews, 74(7) 455-468.

​Ah here it is again, that time of year when the holidays end and the self-deprecation begins. All of the weeks of stress, decadent food and seemingly endless parties have finally come to a close and it’s time to get back to life as usual. It is also a time for new beginnings, reflection and with any luck, a newfound commitment to health and wellness. The problem? We tend to bite off more than we can chew, and as a result burn ourselves out. The key to sustainable changes is consistency. That does NOT mean being perfect every day. It DOES mean showing up to meet your goals more often than not. Here are my 5 tips to help you set realistic resolutions (and keep them!) in the new year! 

​If you are a veteran of corporate America, you’ve likely heart of SMART goals. Smart is an acronym used for goal writing that helps ensure that said goals are both rational and accountable. The acronym SMART is derived from 5 characteristics: specific, measurable, attainable, realistic and time-bound. Research has shown that SMART goals are both effective, and efficient1 however most of us don’t think to use them when looking to personal goals. SMART goals can be beneficial for goals of any kind because they help to define and refine your intentions to help set you up for success. So let’s look at an example- a common resolution I hear from clients is they want to eat more healthfully in the new year. Great intention! But where is the specificity? What does a “healthful” diet look like for you? What are some realistic changes that you can make and stick to? This is where smart goals come in handy! 

​-Get specific
First, identify the behaviors you want to change or adopt. Let’s say for example you eat out frequently and know that you don’t always choose “healthy” options when you do. Next, identify the barriers to changing that behavior. Why did you develop the habit in the first place? Or why has changing it been something that’s hard for you to stick to? Be honest here. More often than not people know what to do. For our eating out example, this client likely knows that if they cooked more meals at home they would have more control over what they are eating and would be able to choose more healthful options. However knowing is only half the battle. Lets say this person also has a hectic job and doesn’t have time to cook. With just this first step our client has already shifted their goal from “eat more healthfully” to “find a way to eat out less and cook more frequently.” Now THAT is a goal I can work with!
 
-Make it measureable, attainable and realistic
Now that we have a better idea of what our client’s goal really looks like, let’s find a way to define what that will look like for them. If they are eating out 5 days per week, they are likely going to have a hard time pulling a complete 180 and cooking every night. So instead start with small, attainable steps, such as looking up a healthy recipe to prepare, going to the grocery store to purchase foods for that recipe, making a point to carve out time in your schedule to meal prep, etc. All of these steps may seem small, but taken together they are more likely to lead you to your goal because they are manageable. Remember, any step in the right direction is a step worth taking!
 
-Set a timeline
Rome wasn’t built in a day. Reaching meaningful goals takes time. So once you’ve got your goals in a format that is specific, measurable, attainable and realistic, think about how long it will take you to achieve those benchmarks. This can be as simple as setting a date for reaching your goal weight, or as with our client who wants to eat out less, can contain a series of progressive steps. For example, he or she may want to start by cooking one meal per week and work up to cooking 2-3 nights per week by the end of two months. 

Once you’ve identified your SMART goals, it’s time to put them into action! One of the things I love about SMART goals is that they lend themselves so easily to making a roadmap, or plan, for success. By identifying your SMART goals you’ve identified what you want to accomplish, now its time for the how. This will look different for each person and each goal. For example if your goal is to complete a marathon by the end of the year, working with a training group, following a training regimen and joining an online support group might be steps you take to help keep you on track throughout the year. If your goal is to eat healthier, perhaps setting a calorie goal, keeping a food log and making a weekly meal plan are things you can do to help ensure your success. Whatever your goals may be, find a plan of attack that works for you and don’t be afraid to revisit the plan if you feel as though it is not working to help get you to your goals. Sometimes even the best-laid plans don’t lead to success, it is ok to go back to the drawing board and come up with a new one! 

​A common blunder I see clients make is the only set long-term goals. Which is worthwhile, however if you don’t allow yourself to celebrate the short-term milestones towards reaching those goals, it can often feel like you’re not accomplishing anything, which then of course crushes your motivation and can quickly become a reason you stop making progress. Say for example your goal is to lose 50 pounds within a year- that’s realistic, but if you are only measuring your success once per year it is going to feel pretty defeating. Start by setting small goals such as 4-5 pounds per month or 1-2 pounds per week. Only weigh yourself once per week/month and congratulate yourself when you successfully reach a goal. You can also set goals unrelated to weight loss such as learning to love your body, improving your relationship with food and increasing your physical activity. All of these are goals that will help with your long-term goal of weight loss, but they have more tangible results in the here and now to help keep you motivated and stay on track! 

​Another huge mistake I see clients make is letting slip-ups derail their entire journey. If you were learning to play the guitar and you messed up a few notes while trying to learn the riff from “Hot for Teacher” would you call yourself a failure and give up? Probably not. That solo is HARD and there’s a reason why Van Halen is famous for it. But as with anything, practice makes perfect. So extend the compassion for yourself in learning a new skill to reaching your health and wellness goals. You’re going to make mistakes. I guarantee it. But the good news is life is not about the mistakes you make but how you respond to those mistakes. Progress not perfection! 

​Have you ever noticed that the second you tell yourself you can’t do something, that something is suddenly the only thing you want to do? It gradually becomes all-consuming and before you know it you’ve caved and done whatever it was you weren’t supposed to do and are now filled with regret and shame. If you think about it, it’s a crazy little game we play with ourselves. When it comes to food, I’ve said it before and I’ll say it again- there is no such thing as “good” foods and “bad” foods. Any food can be incorporated into a healthy eating plan. The key is moderation and planning.  If you enjoy a good wine night with your girlfriends, don’t deprive yourself of it just because you’re trying to lose weight. Go, enjoy your night and stick to 1 glass instead of 2 (or 3, or 4…). If you LOVE Oreos, don’t tell yourself you can’t have them. Buy them, but stash them in the back of the pantry where they aren’t easily reached. When you eat them, stick to 1-2, take them out of the package and put the package back in its hiding place before you can reach for more. Small indulgences on occasion will not derail your progress. However if you deprive yourself for week, then cave and binge eat whatever it is you’ve deprived yourself of, not only will you feel ashamed and defeated, you’re also more likely to reverse any progress that you’ve made. Good nutrition is a marathon, not a sprint. Enjoy the journey rather than seeking only the destination. 

And there ya have it folks. My tips to help you get and stay on track with your health and wellness goals in the new year! As always I am here as your ally to help you reach YOUR nutrition and wellness goals, if you need help with more specific planning feel free to book a consult with me (book online at nuyounutrition.com)! Happy New Year!

​Erin

References: 
1. Lawlor, K.B. and Hornyak, H.J. (2012). SMART Goals: How the application of SMART goals can contribute to the achievement of student learning outcomes. Developments in Business Stimulation and Experiential Learning, 39, 259- 267.

'Tis the season. The season for giving, for celebration and for new beginnings. For many of us it also a time of indulgence. While there is nothing wrong with a treat here and there, for many it is a slippery slope before all nutrition and fitness goals are foregone for the sake of parties, travel and of course all of that intensive Christmas shopping. As a dietitian, I encourage you to go out and enjoy the festivities. After all the holidays come but once a year and then we are left with nothing but old man winter until spring. HOWEVER, if you want to stay on track with your health and wellness goals, moderation is key. But as always I've got you! Below are Erin's Five Holiday Hacks to help you stay on track this holiday season! 

Despite what many may thing, we dietitians are not the food police. In fact we are quite the opposite. I have not and will not classify foods as "good" or "bad." While not all foods are created equal, marginalizing them into categories of good vs. bad sends the message that some foods should never be consumed while others can be consumed limitlessly. Neither is true. ANY food can fit within ANY health/wellness/nutrition plan and this is especially so during the holidays. How is this possible? The answer is simple: portion control 

When faced with a table loaded with all of your favorite holiday foods, use the following thought process: detect, select, respect. Detect refers to surveying and evaluating all of the available food choices before making selections. One tactic for this is called the "Fly-by" approach where you survey the buffet table initially without a plate and once you have decided which options you would like to eat. Select therefore refers to choosing only the foods you want most. Be sure to monitor your portions as this will prevent you from feeling compelled to eat food that perhaps looks better than it tastes and it will also prevent excess calories in the form of large portions. Use the hand guide to the right to estimate measurements on the go! 
Last, but certainly not least, respect. This has two meanings. The first refers to respect of your own satiety cues. Eat the food you have selected, enjoy it. But before you help yourself to seconds, ask your self it your body truly needs more food. If the answer is yes, then by all means dive in! The second principle of respect refers to respect for the food itself and where it came from. It is not often in this country that we reflect on the the labor hours and location from which most of our food is generated. We are privileged in that it is not something we have  to think about. However in many parts of the world this is not the case. So next time you find yourself speaking negatively to yourself or your food choices remember that someone somewhere had to put in work to generate that food, and it was placed there for you to enjoy, likely as a show of love from someone you care about. That is far and away more important than any calories or nutritional content! 

Again, as someone who helps keep the wine industry stay afloat, I cannot and will not tell you to abstain from alcohol completely during the holidays. In fact, unless you have an underlying chronic illness that warrants alcohol cessation altogether, moderate alcohol consumption (1-2 drinks per day) has been shown to have positive health effects such as stress reduction, improved sleep and decreased risk for heart disease (1).  That said, most alcoholic drinks contain quite a few calories with little to no nutritional value. We call these "empty calories" because while they are contributing to your daily caloric intake, they are not providing your body with nutrients. As with non-alcoholic drinks, it is best to avoid sugary drinks as they tend to be highest in calories (and likelihood of a headache the next day). Stick to drinks such as wine, beer and liquors mixed with either seltzer/club soda or 100% fruit juice. 

​If your goal is to avoid over indulging, it may seem counterintuitive to stuff more food in your face before you even walk out the door. However research as shown that individuals tend to overindulge when we are hungry because the stress signals created by hunger override our impulse control (2). As such we find ourselves consuming not only more food than we need but also foods high in calories (3). Eating a small snack (100-200 calories) that consists of complex carbohydrates and protein can help ward off cravings and keep you on track during holiday gatherings. Here are some snack ideas:

• 1 tbsp of peanut butter with 6-8 crackers
• 1 cup of non-fat, plain yogurt with ½ cup of fruit
• ¼ cup trail mix or nuts + dried fruit

Traveling poses one of the greatest disruptions to our routine. We are often in unfamiliar places, unable to control what types of food are available to us and virtually all forms of travel involve sitting for long periods of time. While traveling presents certain inevitable changes to our routines, there are certainly tactics to help set yourself up for success while traveling for the holidays.

• Pack healthy snacks: whether you are in a plane, train or automobile you have the option to bring a few snacks with you that can help ward of craving and temptations should less healthy options arise. Some great options are trail mix, nut tins, whole wheat crackers and granola bars.
• Move as much as possible: while you might be away from your weight-lifting and cardio routine, small movement can dramatically improve your metabolism and mood. If you’re driving take breaks every 2 hours to stretch and walk for 5-10 minutes. If you are traveling through airports make a point to stand as much as possible while on the ground and in the air while not restricted by a seatbelt. Ask family members to take a walk with you during the day, and find a yoga or workout video that you can do with no equipment in your hotel room. 

​Communicating the importance of your health and wellness goals is crucial to maintaining them. Before traveling to visit relatives, ask them to have healthy snack options on hand and provide suggestions to keep you on track. If you know you will fall victim to a 2 am potato chip craving, ask for chips and other salty snacks not to be kept in the house. Ask family members and loved ones to hold you accountable to your wellness goals. You might be surprised as to how much support you find!  

And there you have it! Five tips to keep you on track for whatever your holiday season may bring. 

It's that time of year, pumpkin flavoring has crept its way into just about everything at the supermarket. But what about all of the other varieties of fall? Sure we all love a good sweet potato pie for Thanksgiving or butternut squash soup from your favorite restaurant, but who has the time to buy these ingredients dress them all up with their different fixins on a weeknight? Here are some simple (and easy!) ways to utilize all of the glorious fresh produce that is so abundant this time of year, without having to make 6 different courses! Fall never tasted so good...

Most people have seen an acorn squash- however many have no idea what to do with it. It is similar to butternut in that it takes some preparation before it is truly edible. However unlike most squashes and gourds, it provides a perfect little serving bowl once it is halved and seeded. One of my favorite ways to use it is to stuff it with delicious goodies such as sausage, peppers, onions and cheese! Think elevated sausage and pepper sandwich which a huge kick of beta carotene! 

Just like any of it's squash cousins, the way to prep your acorn squash is to cut it in half and scoop out the seeds. Then place it on a baking sheet, coat it with olive oil, salt and pepper and roast it at 400F skin side up for about 30 minutes until it is slightly tender and the flesh is just peeling away from the rind. 

Once you've got your "bowl" ready, scoop in the sausage and pepper mixture and top it with mozzarella cheese. Bake for an additional 10 minutes until the cheese is melted. 

Ingredients:
2 acorn squash, halved, seeded and roasted
2 tablespoons olive oil
1 lb Italian sausage
1 onion, diced
1 green bell pepper, diced
1/2 cup shredded mozzarella cheese
Salt and Pepper to taste

Instructions:
1. Prepare squash as directed above
2. Heat olive oil in a medium skillet, add in onions and peppers. Sprinkle with salt and pepper and cook until translucent (3-5 minutes)
3. Add in sausage, allow to brown on one side. Once browned, begin to break apart into small crumbles. Cook for an additional 3-5 minutes until cooked through
3. Spoon sausage and pepper mixture into acorn squash and sprinkle with mozzarella cheese. Bake for an additional 5-10 minutes until cheese is melted, enjoy! 

These are a fun twist on an old classic. I used to finely dice bell peppers into my meatloaf to hide the fact that they contained a vegetable. However now the bell peppers are part of the main attraction! The recipe is simple, take your favorite meatloaf recipe and scoop it into hallowed out bell peppers and bake them for a delicious, veggie-packed, all-in-one dinner! He

Ingredients:
1 1/2 lb ground beef
1 small onion, diced
1 egg
2 tbsp mustard
1/2 cup ketcup
1/2 cup bread crumbs
1/2 cup milk
1 tsp salt
1/2 tsp pepper
6 bell peppers (any variety), hallowed out

Instructions:
1. Preheat oven to 350F
2. Place hallowed peppers in a baking dish sprayed with non-stick spray
3. Combine remaining ingredients in a large bowl, mix until well combined (kids usually love this part!)
4. Spoon meatloaf mixture into peppers, bake for 1 hour until internal temperature reaches 145F

If you're preparing meals on a budget or a time crunch- this is the recipe for you! This recipe packs all of the flavor and ALL of the nutrients in one simple, fast and delicious recipe that won't break the bank! 

Ingredients:
4 medium (about 6" long) sweet potatoes
1 tablespoon olive oil
1 small onion, diced
1 (15 oz) can of black beans
1 cup diced tomatoes (15 oz can will work as well)
1/2 teaspoon chili powder
1/4 teaspoon paprika 
6 oz feta cheese (solid or crumbles)
Salt and pepper to taste

Instructions:
1. Prick potatoes all around with a fork and place on a microwave safe plate. Microwave on high for 5-7 minutes until soft (whistling may occur, this is normal)
2. Heat oil in a skillet over medium heat. Add onion and sprinkle with salt and pepper. Cook until translucent, 3-5 minutes
3. Drain and rinse black beans (and tomatoes if canned). Add to onion mixture and stir. Add in chili powder and paprika. Cook for an additional 3-5 minutes
4. Slice potatoes length-wise and stuff with bean mixture. Top with feta cheese crumbles and serve! 

The weather wouldn't have you believe it but fall has arrived! It is once again time for football, Keeneland and pumpkin spice EVERYTHING. While everyone's favorite Starbuck's beverage is certainly an ode to the season, pumpkins and their spices tend to be paraded as the emblem of the season while some of their cousins- squash and gourds are left on the side lines. You've probably seen them in the store or at the farmer's market: the oddly shaped, bulbous fruits that you think would look great as decorations for your Thanksgving table, but to turn them in to food you haven't the slightest idea of where to start. Never fear! I am here to help with all of your fall preparation needs!

So before we delve into how to roast up these little beauties, let me first tell you about some of their benefits. Most squash and gourds- including pumpkins- harvested in the fall contain a rich yellow or orange color. This makes them not only visually appealing but extremely rich in beta carotene-a derivative of vitamin A. That's right folks, it's not all about the carrots, vitamin A can be found in lots of fall fruits and vegetables including pumpkins, sweet potatoes and squash. While most people recognize vitamin A as an essential nutrient for eye health, its also a potent antioxidant and will come in especially handy in fighting off the "ick" come cold and flu season. Fall vegetables are also loaded with potassium, which helps to regulate blood pressure and fluid balance. Another selling point of these brightly colored veggies is that they are grown locally. We are all familiar with the benefits of consuming in-season, locally grown foods on the local economy. But, did you know that it can benefit your health too? Not only do you have more control over what you purchase by purchasing it from a local farmer- the food itself is actually more nutritious. In order to provide tomatoes in Kentucky in January, food sellers often have to source them from places in the world with climates that support year-round agriculture. As such, the tomatoes then have to travel quite some distance to make it to the local grocery store. The travel time drives up the cost of the produce, but it also takes away from its nutrient value. Fruits and vegetables are universally most nutritious when they are first harvested. From the minute they are picked they begin a process of decomposition- which is termed ripening by social convention. While most fruits and vegetables take quite awhile to spoil after being picked, the decomposition that takes place affects the vitamin and mineral content of the food. Therefore the longer the food has to travel to make it to your household, the less nutrients it contains on arrival. Fortunately as a highly agricultural state, Kentucky is home to many varieties of fall fruits and vegetables that can be grown within a short distance of Lexington, or even in your own backyard! So embrace the pumpkin spice and dive into some of these scrumptious fall treats! 

You may have heard of spaghetti squash as a low-carb, gluten-free alternative to it's namesake. However the looks of it can be a little intimidating if you aren't sure how to prepare it. Never fear- the following is a step-by-step how to guide for a fast and easy dinner that even the kids will love! 

:Much like the spaghetti squash, the majority of the work for cooking a butternut squash involves processing it down to a roastable form (if roastable isn't a word- it should be...). Here's how to do it:

Now that you've got your butternut squash all roasted and delicious, how you utilize it is up to you! You can add it to soup, pasta, rice or serve it on its own as a side. My personal preference is using it to make a healthier variety of mac and cheese! See below for recipe! (modified from: ​https://pinchofyum.com/healthy-mac-and-cheese

Ingredients:
2 cups uncooked macaroni
1 tablespoon butter
1 small onion, sliced 
1 small butternut squash
5 cups chicken or vegetable broth
3/4 cup milk
1 teaspoon salt
2/3 cup shredded cheese (I used sharp cheddar)
Salt and Pepper

Instructions: 
Precpare butternut squash as described above
Cook macaroni according to package instructions
In the mean time, heat butter in a large skillet over medium heat. Add onion and cook until translucent
Add squash, onion, milk, 4 cups broth, salt and pepper to a blender and puree until smooth
Drain cooked pasta and transfer to a casserole dish. Coat with sauce mixture. Add shredded cheese and mix well. Add milk or broth as needed for consistency
Bake at 350 for 10-15 minutes until set. 

Ingredients:
3 cups uncooked oats (make sure to use full or steel cut oats, the recipe won't work with quick-oats)
4 cups milk
2 cups water
1 cup pureed pumpkin
1 tablespoons pumpkin pie spice

Instructions:
Combine all ingredients into a slow cooker and cook on low for 8-10 hours or overnight.
Serve warm with fresh fruit, nuts, honey or cinnamon. 
Allow leftovers to cool completely and store in an airtight container in the refrigerator. To reheat simply portion out and add milk or water to achieve desired consistency. 

And there you have it! From my kitchen to yours the breakdown on the odd-looking, not-sure-what-to-do-with-it fall fruits and vegetables. Enjoy the vitamin-rich colors of fall and stay tuned for more winter recipes and my tips to help beat the urge to hibernate as the temperatures drop from moderate to freezing. For now enjoy the harvest-Happy Fall! 

​As a Registered Dietitian, my clients (and friends, and family…) are frequently asking me for my take on popular diet trends. I’ve said it before and I’ll say it again: everyone is looking for that “magic bullet,” the one change that they can make to improve their health or lose weight. But the simple fact of the matter is its not nearly that simple. There is a reason we RDs go to school for 4+ years to earn our credential: nutrition is complicated.
 
That said, I feel as though my clients have a right to know fact from fiction. So when asked about popular diet trends my response usually is to present them with the facts (good and bad) and let them decide for themselves. In this post I’ll do just that: break down several popular diet trends that I am asked about frequently and present the facts about each. Let me be clear in that I am not recommending these diets nor am I not recommending them. I am simply providing you with the information that is accurate and unbiased. Always consult your doctor and preferably an RD before making changes to your diet or exercise routine.
 
Before I delve into the nitty gritty, let’s take a step back and discuss the broader topic: diets. The word “diet” can mean a lot of things to a lot of people. Technically speaking it refers to what you eat on a day-to-day basis. That means the good, the bad and of course, the ugly.  However the word “diet” in our culture has come to mean something entirely different. When we say we’re “on a diet” or “following an xyz diet” we often are referring to a temporary way of eating to achieve some health or fitness outcome. But once we reach our goal what happens to the diet? Most of us fall off the wagon. Very rarely do people consider diets to be lifelong modifications, largely because they are restrictive in one way or another, and as such are not sustainable.  The three diets presented in this post are no exception. 

​One of the most popular diet trends that has gained substantial traction over the last few years is the ketogenic diet (KD). Originally studied as a treatment option for medication-resistant seizure disorders, the KD has evolved into the latest diet trend for weight loss, diabetes management and overall health. As the name suggests, the KD aims to put the body in a state of ketosis. This is accomplished by extreme carbohydrate restriction thus forcing the utilization of fat as a primary fuel source. While there is certainly validity to the use of the KD under certain conditions and medical supervision, the diet is not a one-size-fits-all for overall health.
 
For the last several years the term “keto” has become an increasingly prominent buzzword in both the popular media and healthcare field. For decades the KD has been an effective strategy for managing treatment-resistant seizure disorders, although the exact mechanism for its success is still unclear. More recently the KD has gained notoriety for its success in lowering HgA1c levels and improving glucose control in patients with type 2 diabetes.1,2 Additionally the diet does appear to produce weight loss and improve blood lipids in patients with and without diabetes. However it remains unclear as to whether these results are the result of patients reaching a state of ketosis or a simple calorie deficit.1-3
 
Despite the evidence to support KD’s success, the question remains of its sustainability. The severe carbohydrate deficit promoted by the KD excludes foods like fruits, some vegetables and whole grains that contain vital nutrients essential for cellular function and optimal health. Excluding these food groups for prolonged periods of time puts individuals following the KD at risk for a variety of nutrient deficiencies that could negatively impact immune health, gut function and overall health.  Furthermore, many patients report negative effects such as irritability, headaches, lack of energy, GI distress and sleep disturbances.4 Finally, research has shown that patients who lose weight following the KD quickly gain it back once carbohydrates are added back into the diet.
 
Conclusion: Approach keto caution. Historically the KD has been used as a last resort to treat seizure disorders that were not remediable by other means, and was only done so under strict medical supervision that included a Registered Dietitian specialized in the diet and it’s potential side effects. Although it can be easy to be swayed by all of the hype, including clinical data, surrounding the “keto craze,” keep in mind that a diet that so drastically restricts a fundamental macronutrient, will likewise drastically affect the big picture of your health, not just one component of it.

​Another growing trend in the “diet” world is the concept of intermittent fasting (IF). IF regimens vary depending on the needs of the individual, but most involve either days/hours of fasting followed by days/hours of unrestricted intake. For example, patients may follow alternate-day fasting in which they fast for an entire day followed by a day of unrestricted eating. Others may follow a 5:2 fast in which they “fast” 2 days per week by eating only 25% of their usual intake and eating 100% of their usual intake on the remaining 5 days per week. Others still will restrict food consumption to certain hours of the day (typically midday) and fast the remaining hours outside of that timeframe.  Regardless of the specific regimen followed, all intermittent fasting works in the same way: a calorie deficit is created by periods of restricting food intake.
 
Now, let’s get into the science. Many popular news articles will promote the idea that biologically, the human metabolism evolved to operate under intermittent fasting conditions. This is based on historical data from the days of hunting and gathering when our ancestors did indeed experience periods of fasting and famine followed by periods of abundant food supply. While the historical context of this assumption is likely correct, the impact it has had on the human metabolism is merely a speculation. To date, there is no scientific evidence to suggest that intermittent fasting in any way improves nutrient metabolism or health outcomes. In fact, several studies have found the opposite. In clinical trials IF showed no significant improvement in weight loss outcomes, insulin sensitivity, blood glucose control or blood lipids when compared to standard calorie restriction (25% reduction in calorie intake) on a daily basis.5-7 Furthermore, patients in the IF group reported more adverse effects such as irritability, hunger and low-energy level, and had significantly higher drop out rates than their comparison groups.6,7
 
Conclusion: Science suggests that IF is approximately as effective as any other form of calorie restriction in producing weight loss, insulin sensitivity and other health outcomes. That said, there does not appear to be any advantage of intermittent fasting over any other form of calorie restriction. However there do appear to be more drawbacks. While IF may work well for some, patients in clinical trials reported feeling worse, and maintained the diet for less time than other diets. Furthermore, IF provides no guidance as to the types of foods consumed during non-fasting periods. While I’m sure some individuals who follow intermittent fasting regimens do eat well-balanced diets, I am always hesitant to endorse a diet does not provide instruction as to how to maintain a balanced diet within the parameters of the diet. 

​Last, but certainly not least: the Paleo diet. This diet restricts food consumption to foods that were eating during the Paleolithic Age, i.e. the stone-age. The argument here is similar to that of intermittent fasting: the human body has evolved to eat certain types of foods that were available to our ancestors. Similarly Paleo advocates claim that the refined, processed foods that comprise the majority of our modern, “western” diet are not optimal for human health. Foods included on the Paleo diet are whole, raw foods such as raw fruits and vegetables, nuts and seeds, lean meats and fish. Foods excluded include grains, legumes, dairy products, refined sugars and processed foods.
 
So let’s break it down point by point. As an RD, I’m all for a diet rich in fruits and vegetables. Personally, I don’t feel as though they need to be raw to be healthy. However I will agree that the less processing of any food (including cooking), the more it retains it’s natural nutritional value. That said, Paleo’s avoidance of grains and legumes concerns me as both food groups are a great source of fiber, vitamins and minerals. Additionally, a hallmark of the Paleo diet is an avoidance of any processed food. Here I think there is a good point. Many of the foods we eat today wouldn’t even be recognized as food just a few generations ago. Industrialization of agriculture and the food industry has drastically changed the way we eat, and as a consequence, the way we think about food.
 
Conclusion: Parts of the Paleo diet are nutritionally sound: specifically, the focus on fruit and vegetable consumption and avoidance of processed foods. That said, avoiding foods such as grains and legumes could lead to deficiencies if consumers do not possess the nutrition knowledge necessary to consume a balanced diet. 

So there you have it: my take on three of the biggest diet trends of the 21st century. When it comes to diet I personally believe in the mantra “Everything in moderation, including moderation.” In my professional opinion, it is unrealistic, and in many ways unsafe, to practice severely restrictive eating for long periods of time. So I always encourage my clients to make small changes that they can maintain, and over time they will make big differences. I gladly welcome comments, questions and of course, appointments! 

So let's be honest here: as much time as we all spend oogling over perfectly crafted meals on Pintrest, how much time do we actually spend preparing our own meals? For most of us it's very minimal. Some of us feel like we lack the necessary skills, some of us just don't have the time or budget to shop for 1000 ingredients and most of us are just plain busy. Below is a handful of quick, easy and cheap meals that you can prepare when time is of the essence and you're in a pinch!

This little diddy is easy on the wallet, simply to assemble and PACKED with flavor. 

Ingredients:
4 4oz salmon filets 
4 tbsp prepared pesto
1 package frozen green beans
1 cup brown rice
2 cup water
1 tbsp olive oil 
1 tbsp fresh minced garlic (substitute for 1 tsp garlic powder)
Salt and Pepper to taste

Instructions:
1. Pre-heat oven to 400F
2. On a baking sheet lined with parchment paper, place salmon filets and sprinkle with salt and pepper. Coat each filet with approximately 1 tbsp prepared pesto. Bake for 15-20 minutes until opaque or internal temperature reaches 145F
3. Combine rice and water into a medium sauce pan and bring to a boil. Once boiling, cover pot and reduce to simmer. Cook for 15-20 minutes on low heat until all of the water has been absorbed.
3. In a large sauce pan add olive oil and heat over medium heat. Add in garlic and green beans. Cook for 5-6 minutes, stirring occasionally. 
4. Add rice to green beens and stir. Place a mound of rice/green bean mixture in the center of the plate and serve salmon filets on top. Enjoy! 

And there you have it! Three well-balanced, simple meals using easy-to-find, cheap ingredients. Stay tuned next week as I break down popular diet facts vs. fiction! 

We've all been there. You've been eating clean for 3 or 4 days and you're feeling really good about yourself. Then it hits. Out of nowhere, the insatiable urge for chocolate! So what do you do? Do you give in to temptation and ruin 3 days of hard work, or do you hold out and become a grumpy, irritable mess because you're denying your brain's natural desire for pleasurable foods? My answer: NEITHER! Below are some recipes that will help you curb your sweet tooth without totally derailing your whole healthy eating plan. Stay on track and satisfy your cravings- it's a win-win!

I discovered these delicious little morsels while researching recipes to offer a client with a gluten allergy. Of course there are gluten-free flour mixes that she could substitute for wheat flour, however I was looking for something cheap and easy for her to throw together using ingredients she likely had in her pantry. Enter these four ingredient peanut butter cookies!

Ingredients:
1 cup peanut butter (I used crunchy but smooth would work just fine)
1 cup Stevia Baking Blend (Splenda No Calorie Granulated Sugar Substitute would work as well)
1 large egg
​1 teaspoon vanilla extract
​1/2 cup raisins (optional)

Instructions:
1. Combine all 4 ingredients into a large bowl and stir until well combined
2. Form cookies into 1- inch balls and place on a baking sheet
3. Gently press tops of cookies with a fork to flatten
4. Bake at 325F for 12-15 minutes until slightly browned
5. Place on a wire rack to cool
​6. Enjoy! 
*I added raisins because I had them on hand and thought they would add a nice sweetness and texture to the cookies. You could also add chocolate chips, your favorite nuts or some shaved chocolate on top. Totally customizable!

Those look pretty easy and delicious right? Now, lets get down to brass tax- how much are these little devils going to set you back? The answer may surprise you! The recipe above made about 14 cookies which winds up being about 120 calories per cookie. You might be thinking "Why would I bother with these cookies if they still have 120 calories in them?!?! I may as well just reach for the box!" Well, lets talk about what you get for that 120 calories:
3.5 grams of protein
6 grams of healthy​ unsaturated fat
5 grams of carbohydrates
Conclusion: You get all of the satisfying sweetness without all of the empty calories. As such, these cookies can serve as a sweet treat but also a nutritious snack or quick breakfast on the go. You can even make a big batch and freeze them for quick and easy grabbing. Even have your fur babies help you with cleanup! So next time you're looking for a way to treat yourself without sabotaging your health- look no further than your own pantry!  
Recipe adapted from: ​https://www.myrecipes.com/recipe/easiest-peanut-butter-cookies 

In the summertime, there's nothing better than fresh fruit. It offers us an indulgent sweet treat but also packs a punch when it comes to vitamins and minerals. The problem is how to best utilize it. Ever see the 2 lb cartons of fruit on sale and think to yourself "That's a good deal, but I know I'll only eat a fraction of those strawberries before they go bad." Ever buy them anyway and get frustrated a week later when half of them are covered in mold and you kick yourself for not eating them sooner? What happens in the winter when fresh fruit isn't in season but you're still craving sweet treats? Never fear! I've got you covered with two ways to prolong the life of your fruit: 1) Dip it in chocolate for a decadent treat or homemade gift 2) freeze it and use it for smoothies or a healthy alternative to ice cream! 

Chocolate Covered Strawberries
Whats better than a juicy, sweet, perfectly ripe strawberry? A juicy, sweet, perfectly ripe strawberry covered in chocolate! While we tend to think of chocolate-covered strawberries as an expensive, ultra-decadent treat you buy for special occasions, they're actually surprisingly easy to make at home. Make them for yourself as an alternative to a candy bar or make them for as a gift for a special occasion (just because you didn't spend a bundle doesn't mean they will be any less appreciated!). Here's what you need: 

Ingredients:
1 lb fresh strawberries- washed and patted dry
6 oz semi sweet chocolate chips

Instructions:
1. Melt the chocolate chips using a heat-safe bowl. Microwave on HIGH for approx. 30 seconds, stir and repeat until you have a smooth consistency
2. Allow chocolate to cool for 1 minute 
3. Using hands or a fork dip the strawberries in the chocolate, twirling to seal the ends
4. Place strawberries on baking sheet lined with wax paper. Chill for 30 minutes until set
5. Share and Enjoy!

Frozen Fruit Smoothies and "Ice Cream"
Frozen fruit is probably one of the most versatile, yet underutilized food commodities out there. It's easy, it stores well and you can opt to buy it for cheap or freeze your own depending on the season. But how many of us instead let our fresh fruit go to waste? It's no secret that buying in bulk can save you some serious cash, but when it comes to fresh fruits an vegetables it can be a challenge to consume them before the mass quantity goes to waste. And don't even get me started on bananas. You buy them in the store a little under ripe, thinking they'll be perfect in a day or two. Well turns out you were right but now ALL of them are ripe and you can only eat so many bananas at once. Enter gallon-size freezer bags and your freezer! Freeze any surplus fruit for quick and easy smoothies or an alternative to ice cream! These treats are totally customizable to your preferences and what you have on hand. All you need is a blender, frozen fruit and a little milk and you're off!
​

For the smoothies shown above I used the following:
1/2 frozen banana
1/2 cup frozen blueberries
1 tablespoon almond butter
1 cup 1% milk
Throw it all in the blender and blend until smooth!

This made a smoothie about the consistency of a milkshake. If you are looking for a treat more the consistency of ice cream, use about 1/2 cup of milk and pop it in the freezer for 20-30 minutes before serving. It's the perfect sweet and refreshing summer treat! 

So there you have it! Three ways to treat yourself without overindulging. Keep following weekly for new recipes, shopping tips and meal planning ideas to help keep your health journey on track!