Feeding Your Metabolism

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Metabolism refers to the energy produced to perform all functions of the body. Improvements in metabolism can help with weight management, increase overall energy and lead to a healthier lifestyle. Here are the top tips to give your body that extra boost:

 

 

  • Get adequate water intake:

 

Water is required by the body to work more efficiently. You wouldn’t run a car without gas or oil, so why would you deprive your body of water? Drink 8 ounces when you first wake up to help cleanse your body and allow for a more favorable environment for nutrient absorption. Aim for a minimum of 64 ounces per day.

 

 

  • Eat a balanced breakfast:

 

Breakfast is a great way to get your metabolism started in the morning. Aim for a balanced meal including lean sources of protein, complex carbohydrates and healthy fats. Alternating your breakfast meals and eating within 90 minutes of waking can work to boost your metabolism.

 

 

  • Build lean body mass:

 

The more lean body mass you have, the higher your metabolic rate. Incorporate weight or resistance training into your workout routine to help build lean muscle. This will cause your body to burn more calories at rest and help with weight loss.

 

 

  • Even out caloric distribution:

 

Waiting till the evening meal to consume the majority of your calories, can lead to increase in insulin levels, promote fat storage and result in weight gain. Your metabolism works more efficiently in the morning and slows down as the day progresses, so aim even calorie distribution.

 

 

  • Improve sleep:

 

Lack of sleep leads to increase in hunger hormone, ghrelin and decrease in fullness hormone, leptin. No wonder your feel so hungry on the day after only 4 hours of Zzzs!! To promote a more efficient metabolism and prevent weight gain, aim for 7-9 hours of sleep per night.

 

 

  • Fuel properly:

 

Skipping meals will actually slow down your metabolism, so eat every 3-4 hours to promote a more efficient metabolism. Getting a variety of foods and adequate amounts of protein, carbohydrates and fat from your diet is important for proper metabolism and nutrition.

 

Wondering what your metabolism is? Banister Nutrition performs metabolic testing for patients to provide more individualized care and recommendations for proper nutrition. Help your metabolism by implementing these tips!

Sous Vide

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Nowadays cooking like your favorite celebrity chef is much more attainable. Home kitchens everywhere are housing many types of high tech cookware once only sought after by restaurant chefs. One such piece of equipment is the sous vide machine or immersion circulator. In the past, this method of cooking was expensive and invasive, but is now growing in popularity. So, what is this whole sous vide thing? Is it complicated or too science-y for the average home cook? The answer is no! This is something anyone can do at home and might even make your life easier and much more delicious.

Sous vide in French means “under vacuum.” This makes sense when you consider what it fundamentally is. At its basic level, sous vide is cooking food in an air-tight container, in temperature-controlled water. A vacuum sealer is an ideal way to create a near perfect seal. A large container (plastic bin, soup pot) is filled with water and the immersion circulator is submerged inside. The temperature and time is selected and the machine comes to life preparing the water bath. When the water reaches the desired temperature, the meat or other food item is placed in. When the food item reaches the set temperature many hours later, it is done! I recommend a quick sear in a pan to create a crust on the outside. A minute on each side is all that is necessary.

Being gently cooked in water means the food item doesn’t come in contact with air, flame, metal, and is never boiled. This creates an environment that allows total control and even doneness. No guesswork is needed, unlike traditional methods where meat needs to be poked with a thermometer or cut open, exposing its juices, to see doneness. You set your temperature of choice and when the meat reaches that temperature, it is ready to eat. It also means the most tender meat you could possibly dream of!

Chicken, pork, beef, lamb, fish, vegetables, and eggs all work great in the sous vide. You can add oils, butter, or seasonings to create any flavor profile you want. Each item will require a different temperature and time requirement. When cooking with such low temperatures, the key is the time to kill off any harboring bacteria as well as create a tender product. The magic of sous vide, is taking lean, tough cuts and making them super tender. You can buy an inexpensive piece of meat and make it taste incredible! We often buy chuck roasts, season with rosemary, garlic, salt and pepper. After 46 hours at 133 degrees, the meat is fall apart tender.

Being a working parent, dinner can be tough to get on the table without proper planning and preparation. Cooking with the Sous Vide allows me to have my protein cooked and ready when I need it. It’s incredibly easy and creates the most delicious food. So, will you sous vide??

MU

Crock Pot Sweet Potato and Apples Beef Stew

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Hope you enjoy this cozy recipe!

Crock Pot Sweet Potato and Apples Beef Stew
Ingredients:
?2lbs beef, sliced into 1.5 by 1.5 inch pieces
?1 can 14.5 oz beef broth + 1 cup water
?2 red delicious apples, divide by 4 (peeled and cored)
?1 large sweet potato, 1lb or 27oz peeled and sliced into big chunks, 1.5 inches thick
?1/4 cup onion, chopped
?salt to taste

Instructions:
Place beef, apples, onion, sweet potato, and broth in crock pot and cook on low over night (7-8 hrs). When ready to serve, add salt to taste.

*Carol actually made this and doubled the recipe because it is so easy to freeze and great to have ready on a busy night!

CARBS – The Facts

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The basics –

Our bodies need fuel to continue to work properly and do all of the amazing things we want to do. That fuel comes from protein, fat, and… you guessed it – carbohydrates! The amazing thing about carbs is that they instantly break down into sugar/glucose that the body is able to use immediately. Glucose is super important for your body; it’s also the type of fuel that your brain uses. When we aren’t getting enough carbohydrates the body decides to break down fat for fuel which sounds like a GREAT thing right? Not necessarily… When the body uses fat for fuel, ketones are formed. Ketones raise the level of acid in your blood, and that can be unhealthy over long periods of time. Think about this next time you are planning on restricting or taking carbs out of your diet completely. Removing major food groups from your diet is a BIG DEAL and should only be considered when recommended by a licensed dietitian or your primary physician.

Simple versus Complex –

REMINDER: There are no good and bad carbs; everything is OK when eaten in moderation.

Simple carbohydrates: Easily broken down by the body, raise blood sugar levels quickly, include foods like candy, pastries, and desserts.

Complex carbohydrates: Take longer to be broken down by the body which raises blood sugar levels more slowly than simple carbohydrates, include foods like multigrain bread, pasta, beans, potatoes, other vegetables.

We want our blood sugars to stay as consistent as possible, meaning we need to be including more complex carbs into our diet. A good rule of thumb to live by would be to fill HALF of your plate with complex carbs (fruits, vegetables, grains, beans, & dairy) and keep simple carbs to a minimum.

For some healthy MyPlate approved meals click this link>>> https://www.foodnetwork.com/healthy/photos/myplate-meals

KM

Halloween Candy & Food Allergies

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Halloween Candy

 

Having allergies or intolerances can be extremely challenging, especially during the holidays. Daily reminders about the foods you once enjoyed but can no longer have are constant. Dairy, gluten, corn, soy, peanuts, tree nuts, and eggs are found in so many foods these days. Whether you or your children are new to having allergies or have been dealing with them for years, Halloween can be a tricky holiday to traverse.  Many candy companies are wonderful at providing the allergens listed in their ingredients, which makes it possible to find allergen free treats your family can enjoy. Below I have provided a list of candy suitable for each allergy/intolerance:

 

 

Wheat/Gluten

Common ingredients listed are:  wheat flour, wheat, glucose syrup made from wheat, barley, barley syrup, malt, or cross contamination from the manufacturing facility.

 

Safe candies include:

Skittles, Mike and Ike’s, Blow Pop, Almond Joy, Snickers, M&M’s, Reese’s Peanut butter Cups, Milk Duds, Charleston Chews, Dots, Tootsie Pops, Double Bubble, Reese’s Pieces, Laffy Taffy, Caramel Apple Pops, Andes Mints, Sour Patch Kids, Starburst, 3 Muskateers, Lifesavors, Sugar Babies, Tootsie Rolls, Nerds, Butterfingers, Baby Ruth, Jolly Ranchers, Junior Mints, Mounds, Sugar Daddy, Dum Dums. Hershey Bar

 

Corn

While most corn allergies are specific to the protein in corn, some are allergic to other nutrients in corn. There can be traces of corn protein in any corn- derived ingredient.

Common ingredients listed are: corn syrup, corn flour, cornstarch, maltodextrin, cellulose, caramel, vegetable oil, cross contamination from the manufacturing facility.

 

Safe candies include:

Reese’s peanut butter cup, Hershey Bar, Heath Bar, KitKat, Mr Good Bar, Andes Mints

 

 

 

Dairy

Common ingredients include: whey, casein, milkfat, milk, powdered milk, skim milk, lactose, dairy butter, cross contamination from the manufacturing facility.

 

Safe candies include:

Skittles, Mike and Ike’s, Twizzlers, Lifesavers, Starburst, Dots, Double Bubble, Nerds, Jolly Ranchers, Laffy Taffy, Sweet Tarts, Dum Dums, Sour Patch Kids

 

Soy

Common ingredients include: soy lecithin, soy albumin, soy flour, TVP, soy protein, cold pressed soybean oil

 

Safe candies include:

Sweet Tarts, Twizzler’s Pull N Peel , Nerds, Life Savers, Sour Patch Kids, Good and Plenty, Dum Dums

 

Peanuts

Common ingredients include: peanut flour, peanuts, peanut protein hydrosolate, cross contamination from the manufacturing facility

 

Safe Candies include:

Tootsie Pop, Dum Dums, Dots, Andes Mints, Laffy Taffy, Jelly Belly, Milk Duds, Caramel Apple Pops, Skittles, Lifesavers, Tootsie Roll, Mike and Ike’s, Blow Pop, Sugar Babies, Double Bubble, Charleston Chew, Whoppers, Starburst, Nerds, Dots, Kit Kat, Junior Mints, Sweet Tarts, Hershey Bar

 

Tree Nuts

Common Ingredients include: almonds, hazelnuts, walnuts, cashews, macadamia nuts, brazil nuts, coconut, pistachio, pecan, marzipan, almond paste, nut oils, nut milks, nut extracts, chestnut, cross contamination from the manufacturing facility.

 

Safe candies include:

Skittles, Tootsie Roll, Butterfinger, Baby Ruth, Jolly Ranchers, Sour Patch Kids, Sugar Daddy, Mike and Ike’s, Blow Pop, Reese’s Peanut butter Cup, M&M’s Plain, Good and Plenty, Junior Mints, KitKat, Twizzlers, Lifesavers, Nerds, Starburst, Milk Duds, Dum Dums, Whoppers, Dots, Reese’s Pieces, Andes Mints, Charleston Chew, Twizzler’s Pull N Peel, Dots, Hershey Bar, Sweet Tarts

 

Eggs

Common ingredients include: egg whites, egg yolks, egg albumin, egg protein, meringue, egg lecithin, cross contamination from the manufacturing facility.

 

Safe candies include:

Skittles, Mike and Ike’s, M&M’s, Dum Dums, Almond Joy, Reese’s Peanut butter Cup, Hershey Bar, KitKat, Twizzlers, Lifesavers, Tootsie Roll, Nerds, Good and Plenty, Blow Pop, Butterfinger, Jolly Ranchers, Starburst, Crunch Bar, Sour Patch Kids, Milk Duds, Andes Mints, Caramel Apple Pops, Dots, Tootsie Pop, Rolo, Twizzler’s Pull N Peel, Reese’s Pieces

 

 

Hoping everyone has a safe and delicious Halloween!

MU

Are you eating breakfast?

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Breakfast is often referred to as the most important meal of the day, yet many skip this meal due to wanting to sleep in a little later, busy morning schedules, or not having the feeling of hunger due to not getting fuel in the morning for long periods of time. It’s important however to remember that breakfast literally means breaking the fast so giving your mind and body good nutrients first thing in the morning will allow you to set your day up for success. Think of it as getting your metabolism off to a great start.

 

If you struggle with time constraints in the morning and don’t want to sacrifice more sleep or productivity, consider meal prepping overnight oats for breakfast. Overnight oats are very simple to make and a great way to get a variety of nutrients. You can make the same recipe for each day of the week or have different options by changing a few ingredients, and they can be stored in an airtight container for up to five days

 

The key essentials that you will need for overnight oats are:

 

  1. Mason jars with lids (5-7) if you prefer to have this daily, old fashioned oats, liquid of choice (milk, soy milk, almond milk, coconut milk etc.)
  2. Your favorite toppings: blueberries, raspberries, (any berries really), other fruit like bananas, apples, pears, pumpkin, sliced almonds, raisins, chia seeds, flaxseeds, walnuts, nut butters, coconut flakes, Greek yogurt, plain yogurt
  3. Spice it up: add your favorite spices such as cinnamon, vanilla, ginger, pumpkin spice (perfect for the fall) or even ginger bread spice for the winter
  4. Screw the lid on and put your delicious and nutritious creations in the fridge

 

And there you have it! You’ve got breakfast for the week! Just grab one each morning and take with you to work if you can’t have it at home. Feel free to add a little sweetener such as stevia or some local honey if desired.

 

Tips: Add ingredients such as chia seed or flaxseed for omega-3’s and additional fiber. Also, if you want a crunchier texture, add your nuts in the morning as opposed to the night prior.

 

See below for a sample breakdown of serving sizes for each ingredient.

 

  • ½ -3/4 c. of rolled oats
  • ½- 3/4 c. of liquid of your choice
  • 2 tsp. of nuts or seeds
  • 1 tsp of your favorite spice
  • ½ c. berries or 1 smashed banana
  • 1-2 tsp. of sweetener (if desired)

-UC

Breast Cancer Awareness

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October is breast cancer awareness month!

This article from the American Institute of Cancer Research has some nutritional guidance on how to help appetite loss, nausea and vomiting, bowel changes, weight gain, and fatigue while going through chemotherapy, hormone therapy, or other treatments.

 

For appetite loss try eating your most nutritious meal during times of the day when you are most hungry, and possibly taking a short walk before meals to help stimulate appetite. For nausea and vomiting you can tone down the smelly foods by cooking outside on the grill or opening a window. Small, frequent meals can also help with this. With bowel changes, hydration is extremely important and you should be drinking 8 (8oz) glasses of water per day. Focusing on getting dietary fiber from vegetables, fruits, whole grains, and beans will also help.

 

Weight gain is often a concern with hormone therapy. Stay focused on eating plant-based foods and less fast food. Keeping healthy snacks on hand and drinking plenty of water is a great way to not have to stop by a fast food restaurant to grab something quick. Exercising is also key in maintaining a healthy weight. When feeling tired, exercising can help boost energy.

Here are a few healthy snacks you can keep on hand wherever you go!

-Fruit (melon, apple, grapes, berries, cuties), whole grain crackers, string cheese, nut butter, veggies (carrots, celery, peppers, cucumbers, broccoli).

 

 

Link>> https://blog.aicr.org/2018/10/03/nutrition-guidance-during-treatment-for-breast-cancer/?fbclid=IwAR0__mx0hXHLI2W6VUtDkK6CQWacIaf4hr3VzgLBoHGIDAMfJh4U25UV8fM

KM

THYME to TURNIP the BEET

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Root vegetables are coming into season with Fall right around the corner. These types of vegetables offer an abundance of nutrition. They are packed full of complex carbs, vitamin A, vitamin C, beta-carotene, antioxidants and potassium. Fiber works in the body to improve digestive health, maintain a healthy weight and improve cholesterol for heart health. The potassium found in most root veggies work to maintain heart health by regulating blood pressure, nerve signaling and fluid balance. Beta-carotene helps convert vitamin A in your body to trigger DNA to produce new skin cells to maintain healthy skin and eyes. Vitamin A, vitamin C and antioxidants benefit the immune system by reducing inflammation and oxidative stress to prevent chronic diseases and cancer.

If you aren’t comfortable or unsure how to prepare these types of vegetables, try the recipe below. Cook this recipe at the beginning of the week and eat on it all week. It is great as a side dish or topped on a leafy green salad. Roasted vegetables are a delicious way to enjoy these Fall treasures.

 

Recipe: Sheet-Pan Roasted Root Vegetables

Ingredients:

2 large carrots

2 medium parsnips, peeled

2 medium beets, peeled

2 medium turnips, peeled

1 medium red onion

1 medium sweet potato

3 Tbsp extra-virgin olive oil

1 ½ Tbsp apple cider vinegar or balsamic vinegar

1 Tbsp fresh herbs, such as thyme, rosemary or sage

½ tsp salt

½ tsp pepper

 

Directions:

  1. Preheat oven to 425℉.
  2. Line 2 large baking sheets with parchment paper.
  3. Cut carrots, parsnips, beets, red onion, sweet potato and turnips into ½-¾ inch slices or cubes.
  4. Toss the vegetables with oil, vinegar, herbs, salt and pepper in a large bowl until well coated.
  5. Spread onto the baking sheets in a single layer.
  6. Roast the vegetables, rotating the pans top to bottom halfway through, until fork-tender, 30-40 minutes.

Let us know how it goes!

LN

I Hate Diabetes

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If you have recently been diagnosed with diabetes and you find yourself saying “I hate having diabetes and all that it involves” you are normal, sane and emotionally healthy! I’ve never heard of anyone responding to their diagnosis of diabetes with a “yippee”!

Diabetes is a complex health concern that involves more than “go home and take this pill.” It will add to your daily “to-do” list.  But, it will not necessarily stop you from living life providing you decide to manage your diabetes opposed to allowing your diabetes to manage you.  You have the option to live with your head in the sand, try to ignore your diabetes, pretend it doesn’t really exist and continue to live a reckless lifestyle which will eventually create the perfect storm of possible stroke, heart attack, kidney failure, amputations and/or losing your eyesight with the back drop of low energy, mood swings, neuropathy, and hypoglycemia on occasion.

I have pondered over 30+ years of counseling patients with diabetes, why do some jump on the bandwagon of managing their diabetes and others follow a reckless abandon philosophy. I believe this fork in the road of “manage my diabetes OR my diabetes manages me” is greatly influenced by whether you have accepted the diagnosis or not. Accepting the diagnosis does not mean “yeah, I love having diabetes, watching my carb intake, poking my finger multiple times a day, taking pills and/or insulin, frequent doctor appointments and spending lots of money on diabetes.” Accepting the diagnosis means being realistic, acknowledging you are not a fan of all it involves but you are a fan of having energy, avoiding complications, feeling empowered and not feeling angry or this just isn’t fair.  Refusal to accept the diagnosis generally stems from some degree of “I hate diabetes” so if I refuse to embrace the tools to management my diabetes I can pretend I don’t really have diabetes.  I can choose excessive carbs too frequently, skip checking my blood glucose or taking my medication on occasion, justify avoiding exercise for a million random reasons, pay no attention to portions, maintain my overweight status and it seems easier to pretend I don’t have diabetes.

Living with diabetes is a major life adjustment and requires a great deal of support along with education for you and your family. The first line of treatment is for your physician to refer you to a dietitian and/or CDE (certified diabetes educator) who is experienced with diabetes management. You must request this if your physician happens to forget. There is a huge emotional toll that comes with this diagnosis because it is for the rest of your life. Negative thoughts must be tamed. Negative thoughts, feelings and actions will further increase stress hormone production which will increase blood sugar and blood pressure. Pay attention to what causes you stress and look for ways to counter this.  It requires educational and emotional empowerment to be able to identity the positive aspects of diabetes management you can focus on and accomplish.

You will experience set-backs in diabetes care. The key is to evaluate your situation and go at it again with a different approach. “Rethink it” — bring your thoughts back to the here and now. Focus on what you can do today. Aim for progress not perfection.

CB

The Simple Things

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This blog is a how-to on the simple things that we are expected to be able to do in the kitchen, but sometimes never actually learn how to do! We will learn how to bake chicken breasts, bake veggies, and cook pasta.

First up is baking chicken breasts-

What you will need…

  • 4 skinless, boneless chicken breast halves
  • 2 tbsp olive oil
  • 1 tbsp of your favorite seasoning

Directions:

  1. Preheat oven to 400 degrees F
  2. Rub chicken breasts with olive oil and sprinkle both sides with seasoning of choice. Place chicken on pan. *Tip: Lining the pan with aluminum foil can help cook chicken evenly and make for an easy clean up*
  3. Bake in oven for 10 minutes. Flip chicken and cook until no longer pink in the center and the juices run clear (about 15 more minutes).
  4. Remove chicken from pan, let cool, & enjoy!

*Reminder- One serving of chicken is 3-4oz which is about the size of a deck of cards, so make sure to fill half your plate with veggies and a quarter of your plate with whole grains to help you feel full longer.

Next, we are going to cook some pasta-

What you will need…

  • Water (at least 4 quarts)
  • Large pot
  • Whole Grain pasta
  • Salt (at least 1 tbsp)
  • Colander/strainer
  • Tongs

Directions

  1. Boil water in a large pot & salt water. *Tip- to make sure the pasta does not stick together, use at least 4 quarts of water per every pound of pasta*
  2. Pour pasta into boiling water, and do not break the pasta.
  3. Stir the pasta.
  4. Follow the cooking time provided on the package, but always taste pasta before draining. Pasta should be a little chewy.
  5. Drain the pasta; if serving hot, add sauce right away; if serving cold pasta salad, run noodles under cold water to stop the cooking.

Sauce: If you are adding some sort of sauce to your pasta, cook on low-medium heat in saucepan on the stove-top until it begins to bubble, then remove from heat and add to noodles.

Last but definitely not least, baked veggies-

What you will need…

  • 2 tbsp olive oil
  • 2 tbsp balsamic vinegar
  • 4 cloves garlic, minced (optional)
  • Salt & pepper to taste
  • Your choice of vegetables! Here are some examples: broccoli, mushrooms, butternut squash, zucchini, yellow squash, bell peppers, onions, tomatoes, green beans, sweet potatoes.

Directions:

  1. Preheat oven to 400 degrees F. and lightly oil baking sheet.
  2. Place vegetables in a single layer onto the prepared baking sheet. Add olive oil, balsamic vinegar, garlic, salt & pepper. Gently toss to combine.
  3. Place into oven and bake for 15-18 minutes, or until tender.
  4. Serve immediately.

That’s it! You just learned how to make a simple and healthy meal for yourself and your family. Make sure to have some fruit for dessert to complete your plate. Let us know if you have any questions or would like for us to blog about your favorite meal!

 

KM