Tag Archive for: Blog

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!

Buying Healthy on a Budget

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Is grocery shopping for a healthy lifestyle more expensive? The answer is absolutely not, but it can be if you let it. As a student studying nutrition I hear this all the time from friends, family, and random people I meet, “I would love to start eating healthy but it’s so expensive”. I am going to show you how it can be way cheaper to buy fresh, real food versus the pre-packaged, convenience foods at the grocery store and share some tips on how to find the healthier products!

I have listed a few items that I feel are commonly bought at the grocery store (Walmart Grocery prices).

Shopper 1

  • Maple & brown sugar instant oatmeal packs (160 calories/serving) > $2.50
  • Welch’s fruit snacks (80 calories/serving) > $6.98
  • Bag of Doritos (140 calories/serving) > $3.98
    • Totals = $13.46, 380 calories

Shopper 2

  • 100% Whole Grain quick oats (150 calories/serving) > $1.76
  • 2 lbs of grapes (30 calories/ 15 grapes) > $5.76
  • 1 bag of string cheese 12ct (70 calories/serving) > $2.18
    • Totals = $9.70, 250 calories

As you can tell, shopper 1 bought the processed, pre-packaged items while shopper 2 chose a healthier and less processed version of shopper 1’s items. The healthier options not only cost less and are lower in calories, but the health benefits they provide are going to save you money in the future as well due to less medical bills and visits to the doctor.

I also have some tips to help you make healthier decisions while you are at the grocery store. I know you have probably heard some of these before but that just means that they are working for people!

  1. Make a list. This doesn’t mean throw together a list in the car on the way there, this means plan your meals and snacks for the week and write it all down.
  2. Eat a snack. We all know you aren’t supposed to go to the grocery store hungry, so if you know you’re one to buy impulsively from cravings, then have a snack before you go or even take one with you.
  3. Shop on the perimeter. Have you ever noticed that the fresh produce, meat, and dairy are all on the perimeter of the grocery stores? The processed foods tend to be in the aisles in the middle of the store, so after shopping for all your wonderful, fresh foods venture over to get necessities from the aisles such as brown rice or whole grain bread.
  4. I hope this blog has opened your eyes to the world of grocery shopping for a healthier lifestyle. Reminder: this does not mean you have to give up your favorite cookies or ice cream… Everything can fit onto your plate in moderation. In the long-run, your body and mind will thank you for eating fruits and vegetables as well as a cookie now and then! KM

Food Allergies

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Prevalence and Severity of Food Allergies Among US Adults – Article Review

A new study was published looking at the prevalence of food allergies among adults in the US. Since most studies are centered around childhood food allergies, this information is greatly welcomed. Food allergies continue to be a relevant topic as they pose a threat to many people’s health and well-being. Adults can either develop food allergies later in life (example: fin fish and shellfish) or continue to react to food allergies from childhood. This study set out to provide comprehensive, national representative estimates of the distribution, severity, and factors associated with adult food allergy in the United States.

Surveys were administered to a sampling of US households, age 18 and above, by NORC at the University of Chicago from 10/9/2015 – 9/18/2016. The primary outcome measures for the study were the prevalence and severity of overall and food specific convincing adult food allergy.  Criteria were set to distinguish between convincing and non-convincing food allergies: severity of reactions and organ systems involved. Statistical analysis was done to compare relative prevalence and other assessed food allergy outcomes by participant characteristics.

Overall 10.8% of US adults were estimated to have 1 or more convincing food allergies, suggesting that at least 12 million adults have adult – onset food allergies and 13 million have experienced 1 or more severe reactions. The data suggests 1 in 10 US adults are food allergic and 1 in 5 adults believe they are food allergic.  The most common allergies seen were: shellfish, peanut, milk, tree nuts, and fin fish. Half of the participants reported a diagnosed allergy and peanuts tended to be the FA with the highest rate of physician diagnoses. A history of severe reactions was more commonly reported by participants with peanut and tree nut allergies. 8.6% of participants reported 1 or more ER visits within the last year. Rates of females with convincing FA were higher than those of males and younger adults (age 30-39 years) were higher than participants 60 years or older. Food allergies continue to be a prevailing topic in health care and as shown in this study, are extremely common in the United States.

To see the study in its entirety visit: https://jamanetwork.com/journals/jamanetworkopen/fullarticle/2720064

MU

Sweet & Savory Smoothie Bowls

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If you haven’t heard, smoothie bowls are a growing trend due to their bright colors and nutritious benefits. A smoothie bowl is exactly what it sounds like, a smoothie in a bowl! The difference between a smoothie bowl and your average smoothie in a glass is that they tend to be a bit thicker and people like to add toppings such as fruits, nuts, and granola to them. You can have them for any meal or even a post-workout snack and they usually include greens, fruits, protein, and a healthy fat.

Here are three different smoothie bowl recipes you should try!

Mango Almond Smoothie Bowl– 1/2 C frozen mango (chopped), 1/2 C nonfat plain Greek yogurt, 1/4 C frozen banana (sliced), 1/4 C plain unsweetened almond milk, 1/8 tsp ground allspice, 1/2 tsp honey, one serving of almonds and 1/4 C raspberries to top it off.

Honeydew Smoothie Bowl – 4 C frozen honeydew (cubed 1/2-in pieces), 1/2 C unsweetened coconut milk beverage, 1/3 C green juice (such as wheatgrass), 1 Tbsp honey, pinch of salt, melon balls – berries – nuts – fresh basil to top it off!

Berry, Banana & Avocado Smoothie Bowl – 1 C Silk (not chocolate flavor), 1/2 C oats, 1 C frozen banana, 1 C frozen mixed berries, 1/4 avocado, 1-2 Tbsp honey, 1 Tbsp ground flaxseed, topping suggestions – goji berries, chia seeds, fresh berries, pumpkin seeds, granola.

The variety with these smoothie bowls is endless depending on your fruit and veggie preferences so get out there and start creating!

KM

*Recipes and picture courtesy of eatingwell.com*

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

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

Making Healthier Choices @ Fast Food Chains & Restaurants

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We all have those moments when we don’t feel like cooking, we want to go out to eat with family/friends, or we are on-the-go so we end up at a fast food chain or restaurant. It happens to everyone! I am here to give you a few easy pointers on how to eat-out in a healthier way. I have also attached a list of some examples of healthier options at a few of the more common restaurants. When making this list I looked for keywords like “grilled” and “fresh”, while also looking for the smallest portion size the restaurant has to offer. If you haven’t noticed… Restaurants tend to give us WAY more food than we actually need. It is always okay to order a half portion, or if that is not an option you can order the full portion with a to-go box, so you can go ahead and put away half for later. Remember… eating until you are not hungry anymore INSTEAD OF eating until you are full is the ideal mindset to have!

 

Keep in mind…

  • You don’t have to have the fries that come with your entrée, ask to see their other options such as steamed veggies, or a side salad.
  • Don’t rush through your meals. This helps give your body time to signal to you that you are no longer hungry.
  • Rethink your drinks! Water is always the best option, and it won’t add any extra calories to your meal.

 

Here are a few of the lower calorie options on the Menu’s at McDonald’s, Taco Bell, Outback Steakhouse, and On the Border Mexican Grill:

McDonalds

  • Fruit ‘N Yogurt Parfait: Calories 150, Total Fat 2g, Total Carbs 30g (10% DV), Protein 4g
  • Egg White Delight: Calories 280, Total Fat 10g, Total Carbs 29g, Protein 18g
  • Side of Apples: Calories 15, Total Fat 0g, Total Carbs 4g, Protein 0g
  • Southwest Grilled Chicken Salad: Calories 350, Total Fat 11g, Total Carbs, 27g, Protein 37g
  • Regular Hamburger: Calories 250, Total Fat 8g, Total Carbs 31g, Protein 13g
  • Side Salad: Calories 15, Total Fat 0g, Total Carbs 3g, Protein 1g

Taco Bell

  • Breakfast Soft Taco: Calories 230, Total Fat 14g, Total Carbs 15g, Protein 12g
  • Sausage Flatbread Quesadilla: Calories 330, Total Fat 18g, Total Carbs 27g, Protein 14g
  • Hash brown: Calories 160, Total Fat 12g, Total Carbs 13g, Protein 1g
  • Soft Taco: Calories 180, Total Fat 9g, Total Carbs 18g, Protein 9g
  • Chipotle Chicken Loaded Griller: Calories 340, Total Fat 16g, Total Carbs 36g, Protein 14g
  • Beefy Mini Quesadilla: Calories 210, Total Fat 11g, Total Carbs 17g, Protein 9g

 

Outback Steakhouse

  • Side salad with Light Balsamic Vinaigrette Dressing: Calories 80, Total Fat 5g, Total Carbs 8g, Protein 0g
  • Cup of Chicken Tortilla Soup: Calories 170, Total Fat 9g, Total Carbs 13g, Protein 1g
  • Center-Cut Sirloin (6oz): Calories 60, Total Fat 7g, Total Carbs 0g, Protein 38g
  • Grilled Asparagus: Calories 60, Total Fat 4g, Total Carbs 4g, Protein 2g
  • Fresh Mixed Veggies: Calories 160, Total Fat 10g, Total Carbs 17g, Protein 4g
  • Grilled Chicken on the Barbie (Half Order-4oz): Calories 180, Total Fat5g, Total Carbs 8g, Protein 27.5g

 

On the Border

  • Chicken Enchilada w/ Sour Cream Sauce: Calories 210, Total Fat 12g, Total Carbs 15g, Protein 14g
  • Ground Beef Tostada: Calories 180, Total Fat5g, Total Carbs 14g, Protein 12g
  • Grilled Chicken Fajita Taco: Calories 150, Total Fat 4g, Total Carbs 17g, Protein 12g
  • Side of Grilled Vegetables: Calories 50, Total Fat 0g, Total Carbs 10g, Protein 2g
  • Side of Cilantro Lime Rice: Calories 190, Total Fat5g, Total Carbs 38g, Protein 4g
  • Chicken Tortilla Soup (cup): Calories 300, Total Fat 14g, Total Carbs 26g, Protein 18g

*This list is intended to be a visual aide of how to choose healthier options when you find yourself eating out.

KM

KIND BARS- ARE THEY REALLY “KIND” TO YOUR HEALTH?

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KIND bars bill themselves as being “healthy”, but the FDA recently issued a warning letter to the brand demanding them to stop using the label for several of its snack bars.

 

The flavors they have asked to remove this label off of is, KIND Fruit & Nut Almond & Apricot, KIND Fruit & Nut Almond & Coconut, KIND Plus Peanut Butter Dark Chocolate + Protein, and KIND Plus Dark Chocolate Cherry Cashew + Antioxidants.

 

The reasons why the FDA says these bars should be taken off the “healthy” list is because they have too much saturated fat for the “healthy” label. FDA regulations state that “healthy” products need to have less that 1 g of saturated fat per serving. The bars mentioned have 2.5-5 g of saturated fat per serving.

 

Next time you pick up a KIND bar, read the label, and decide on if it’s the healthy choice for you. sg

 

Reference: http://www.fda.gov/ICECI/EnforcementActions/WarningLetters/ucm440942.htm