Eating less meat in your diet can feel intimidating, but it doesn’t have to be. Most people envision a diet of tofu and veggies. This is a common misconception. There are many new meat alternatives that taste very similar to meat. For example, there are meatless crumbles that can be used for tacos or spaghetti “meat” sauce, and the brand Morning Star has great meat alternatives including some delicious snack foods. You don’t necessarily need to make a sudden drastic change by completely cutting out all meat. You can start by introducing some meat substitutes or even start doing Meatless Monday.

Eating more plant-based foods can reduce the risk of heart disease, diabetes, cancer, osteoporosis, renal disease, and rheumatoid arthritis. In addition, it can lower blood pressure and decrease saturated fat intake. Plant-based proteins also contain more fiber, and fiber helps you feel full longer.

The biggest concern people have about switching to a plant-based diet is whether they will get enough protein. Protein is an essential macronutrient that is required for the body to properly function. Think of proteins as the building blocks for bones, muscle, skin, and hair. The Standard American Diet actually consists of more protein than is usually needed because we normally consume protein at every meal. We also get protein in other foods like dairy products, nuts, beans, eggs, and some pastas.

For a complete protein source, combine some of these complementary proteins:

Beans + Grains, nuts, and seeds

Grains + Legumes

Nuts/seeds + Legumes

Vegetables + Grains, nuts, seeds

Corn + Legumes

Try some of these vegetarian recipes:

Taco Casserole:

https://banisternutrition.com/taco-casserole-tuesday/

*substitute meatless crumbles for the ground turkey

Instant Pot Vegetarian Chili:

https://banisternutrition.com/instant-pot-vegetarian-chili/

Vegetable Lasagna Recipe:

https://banisternutrition.com/easy-vegetable-lasagna-recipe/

Chicken Pot Pie Made Healthy:

https://banisternutrition.com/chicken-pot-pie-made-healthy/

*substitute plant based chicken strips for the chicken (We promise, it tastes just as good!)

KR

Simplicity and convenience are key to checking your blood glucose level. If you have diabetes, T1DM, T2DM, or gestational diabetes, you know that checking your blood glucose level several times each day is necessary to be informed of your level and know how to make adjustments.

Traditional monitoring requires several pieces of equipment to be carried with you: finger stick meter, lancing device and a vial of test strips. The process involves loading your meter with test strip, lancing your finger, adding blood drop to strip, and hoping you have enough blood for accurate test results.

POGO (which stands for “Press Once, Go”) brings simplicity and convenience to blood sugar monitoring.  POGO is an all-in-one automatic finger stick device. It combines lancet, finger stick and blood collecting into one step.  You simply turn on the device, then press a button that lances your finger and collects blood in one step. This all-inclusive design is safer than traditional meters because there are no bloody needles or strips to touch or dispose of.

The POGO meter is small and contains a cartridge with 10 individual test ports, each with lancet and test strip inside. An additional feature of POGO is the ability to add more blood if needed within a 90 second window.

Continuous Glucose Monitors (CGM’s) are a very effective way to improve glucose monitoring and management, but for the majority of people still using glucose monitors, POGO simplifies this experience.

POGO has been approved for use by those 13 years and older. Test results are provided on the screen in 4 seconds, and these results fall within the 15% FDA- required accuracy window for all meters compared to lab reference values.

POGO connects automatically by Bluetooth to the “Patterns for POGO” app, which is available for free. This app helps you better understand and manage your daily diabetes journey.

A prescription is NOT required to purchase a POGO Automatic meter. However, if you want to file on your insurance, you can request a prescription by your provider for POGO Automatic and you will pay no more than $59.00 for up to 150 tests per script. Medicare, Medicaid, VA government programs are not eligible for this offer.

POGO Automatic meters can be purchased from select Walgreen and CVS pharmacies, or you can request the meter be ordered. The meter can also be purchased online at www.shop.presspogo.com, where no script is needed.

Informative videos showing all of the features of POGO and how to use can be accessed at [email protected].

CB

There seem to be new kitchen gadgets every week, but which ones are useful and won’t just take up cabinet space? The air fryer is a countertop device that works like a small convection oven. By circulating heated air, the air fryer decreases the need for cooking oil while still producing foods with a crispy outside. This means you can cook anything from chicken to sweet potatoes with this one device.

Deep fried foods are cooked by being submerged in hot oil, while foods cooked in an air fryer only require non-stick spray or no oil at all. When compared to deep-frying food, air frying decreases total fat intake and may also decrease trans-fat intake. This means it is a healthy way to try some new vegetables that are in season such as carrots, broccoli and parsnips.

Additional benefits include faster prep time as there is no need to pre-heat. Just drop in food and start. You can get an air fryer in a variety of sizes and price-points, making it an excellent addition to your kitchen.

Already have an air fryer but don’t know where to start? Try this simple recipe for roasted carrots:

• Lightly spray the surface with cooking spray
• Use baby carrots or peel and cut carrots in ¼” slices
• Toss with pepper or desired seasoning (if you’re feeling adventurous, try paprika or garlic powder)
• Add enough carrots to cover the bottom of your air fryer, leaving room for air to circulate
• Cook at 400° for 20-22 minutes, shaking or flipping after 10 minutes
• Voila! A delicious and healthy side dish!

The new year brings many things, a renewed focus on goals, perhaps transitioning out of a more relaxed approach to nutrition. If improving your health or comfort through weight loss is one of your goals, you may be asking, “How can I overcome my slow metabolism?” So, what does metabolism have to do with your weight?

Metabolism is the measurement of processes within the body that require energy (calories) to carry them out. Many things affect your metabolism including your muscle mass, gender, and genetics. While it has been assumed that metabolism slows as we age, there is now evidence showing this is not the case. In a study of over 6,400 adults, the resting metabolic rate of adults aged 20-60 was shown to remain stable. After age 60, there was a decline of only 0.7% each year.

So, what does this mean for your health-related goals?

Once you have an understanding that weight can change for reasons beyond metabolism, finding the other factors that affect your weight are key to achieving your goals. These may include how often you’re eating, physical activity, hormone imbalances, and the types of food you are eating.

If you are concerned that your metabolism has taken a dip, there are several ways to assess this. There are calculators based on your age, weight and gender, but these will not measure your specific metabolism. Your Resting Metabolic Rate (or RMR) can be assessed in our office by measuring the amount of oxygen your body consumes to determine the calories your body burns at rest. This data, along with an assessment by a dietitian, can be helpful in determining the best nutrition strategy for your health.

JM

Grains have been a staple in our diet for thousands of years, and with good reason. Whole grains have been shown to help with prevention and management of type 2 diabetes, cardiovascular disease and gastrointestinal cancers. Many of us are familiar with grains such as rice and wheat, but have you ever considered trying a new grain?

Quinoa is the most popular “new” grain, but it has been cultivated in South America for thousands of years. What makes quinoa unique is that it is a complete protein, meaning it contains all nine essential amino acids while maintaining the many benefits of being a whole grain. Quinoa is naturally gluten free, so it can be enjoyed by individuals with celiac disease or a gluten intolerance while remaining symptom free.

Another grain gaining in popularity is couscous. This easy-to-cook wheat variety can be bought in many different forms, including pearled, tri-colored and whole wheat. Couscous is also available in instant forms just add hot water!

With an increase in plant-based diets, finding ways to add new flavors has become a fun challenge. Perhaps that explains farro’s recent gain popularity in Western kitchens. It is another type of wheat, but unlike rice or couscous, farro has a strong nutty flavor with more texture than many of its wheat cousins. Because of this, farro does require more preparation, and its toughest varieties are best after soaking overnight.

Inspired to try a new grain? Try one of our recipes:

https://banisternutrition.com/summer-quinoa-salad/

JM