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Probiotic guide
What to pack on a long car trip?
What are some ideas for starches?
What to Make for Dinner????
Is It Ok to Skip Breakfast?

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Probiotic guide

Hi everyone!  A colleague of mine sent me this great guide to probiotics.  




Enjoy!!!!

What to pack on a long car trip?














Going on a long car trip?  Not sure how/what foods to pack?

First of all, have a cooler large enough to fit one meal and snacks for your family.  Most importantly make sure to have a cooler ice pack as well.  

For lunches:  pack sandwiches to go- pb and j, deli sandwiches (turkey, cheese, lettuce, tomato); all on whole wheat bread.  Pack some fruit such as washed grapes and clementines (just have a trash bag ready also!).  

Other items I recommend packing so you don't fall prey to the convenience store items which are: a)pricey b) not always the healthiest are: 

Granola bars,  such as kind bars, Larabars, Cliff bars, Nature Valley protein bars, and trail mix.  Also, air popped popcorn is a good idea (Skinny 
Pop tastes great and is easy to pack), and pretzels.    Why not get some go-gurts for the car (no spoon required), or small drinkable yogurts.  Part skim mozzarella and cheddar cheese sticks are easy to throw in the cooler as well.  

Of course, everyone should have a non-disposable water bottle with fresh water.  

These snacks will keep you satisfied and well nourished for your trip!

Enjoy!







What are some ideas for starches?









I frequently get asked for ideas for starches for dinner. 

Here are a few!

baked potatoes (1 small baked)
baked sweet potatoes (1 small baked)
roast potatoes (recipe below)
couscous (1/2 cup serving size)
pasta or whole wheat pasta, keeping in mind that the serving size to start with is 1/2 cup!

Be sure to have your other meal components on the side- 3-4 oz. of protein and your veggies.  

When you are in a hurry and really want fries- have these on hand-  Alexia brand oven fries (in freezer section, near the other fries)  These are baked, not fried.  



for this recipe, I recommend olive oil instead of vegetable oil

Enjoy!

What to Make for Dinner????















Not sure what to make for dinner tonight?  Don't have time?  Don't worry.  

Check and see if you have any of these items:
canned beans plus rice plus any vegetable plus any cheese
Cooked chicken plus rice or pasta or potatoes plus vegetables
tortillas or wraps and any meat, beans, or cheese plus veggies


If you have any of these items on hand just combine them and microwave them until warm!!!

Better yet if you have any bagged lettuce or carrots add those too!

If you don't have any of these items, not to worry- it gives you a good idea of what to have in stock for the next time you have a crazy schedule or a crazy night!!!!

Enjoy!!!!



Is It Ok to Skip Breakfast?



 

 




Absolutely not.  Within one hour of waking you need to refuel your body.  Your brain requires nutrients to function (especially glucose from carbohydrates). 
 
“I feel like I’m being ‘good” by waiting to eat”.  Trust me, you are not doing yourself any favors.  Anytime you delay eating during the morning/afternoon hours it sets you up for more eating later on in the evening.  Studies have shown this to be true. 
 
“My lunch period is at 10:50 or 11 so I don’t need to eat anything before that”.  False!  For the same reasons mentioned you still need to eat something in the morning.
 
“What is a good breakfast”?  Look at the UDSA myplate (www.choosemyplate.gov).  You want a little of everything.  Preferably a whole grain carbohydrate (cereal, oatmeal, granola) and some protein/dairy- yogurt, milk (can be almond or soy milk also) or peanut  or nut butter or an egg, and some fruit or vegetable. 
 
Good examples are:  cereal, milk and berries; toast with peanut butter and fruit; yogurt, granola and fruit;  egg and toast; oatmeal with walnuts, a little brown sugar and some milk and raisins. On the go?  Have a peanut butter and jelly sandwich, or a granola bar and yogurt. You could also throw a scrambled egg with some cheese and veggies in a wrap and go!
 
In addition, if you go to school or work you will be able to concentrate better after having a decent breakfast. 
 
So let’s start tomorrow with breakfast!!!
 
Aileen Birkitt, RDN
www.nutrition4youllc.com

How to get more "Plant Based" in your Eating











Hi all.  Want to have a more "plant based" diet but not sure where to begin? 

Here is an easy way to start.  

Stock up on:  1 can of each- black beans, white beans, chickpeas
whole wheat tortillas (8-10 inch)
brown rice
quinoa or whole wheat couscous 
jar of pitted kalamata olives
sharp cheddar cheese
parmesan cheese
lettuce (dark green leafy- spinach, kale, romaine, red leaf)
fresh sliced peppers (red, green and/or orange)
rinsed, sliced and stemmed mushrooms
tomatoes 
or any other vegetables
salsa
rice

When you need a quick lunch or dinner, open a can of the beans, rinse them (to remove the sodium)
put in tortilla.  add 1/8 cup cheese, any leftover fresh or frozen veggies, 1/4-1/3 cup rice, top with salsa
roll up,  microwave for 2 minutes- done!

OR
coat a nonstick pan with 1-2 tablespoons olive oil, 1 minced clove garlic, 1 can of rinsed beans (your choice) ,add 1 tablespoon Italian seasoning and 1/8 cup parmesan, and fresh or frozen veggies of your choice.  Sauté for about 5 minutes.  Serve over 1/3 cup brown rice. 

OR
 open a can of chickpeas, rinse.  Cook quinoa or whole wheat couscous according to package instructions. 
Serve beans over a plate of salad greens and any other fresh chopped veggies.  Add 1/4 cup shredded cheddar or crumbled feta cheese, 1/3 cup quinoa or couscous.  You can even add 8-10 pitted kalamata olives.  Use a balsamic/olive oil dressing. 

If you always keep these ingredients on hand and replace after using you will always have these "go to" meals!

Enjoy!!!!

Chicken for lunch- Easy!

Here is a quick, healthy lunch idea!

First, marinate about 3-4 chicken breasts in 1/4 cup dressing for at least an hour. 

Use an olive oil based dressing (Good Seasons or Paul Newman's are some ideas)

If you have a George Foreman Grill, preheat to medium high, then spray with cooking spray and place on grill for 15 minutes for thin cuts or 20 minutes for thicker

If you do not have a George Foreman you can either grill outside or sauté for about 20 minutes until cooked through. 

Slice them up and add to salad or a sandwich or wrap or pita!  Save the leftovers for tomorrow's lunch!

Remember the safe internal cooking temperature for chicken is 165 degrees.

Enjoy!

Have leftover collard greens?

Collard greens sautéed in garlic, olive oil and red pepper flakes makes a great topping for pizza! ( I just buy the pre-made dough in the grocery store refrigerated section, add pizza sauce (Classico is pretty good), add part skim mozzarella and cook according to package directions. Add the collards after you take the pizza out of the oven for a healthy, delicious pizza topping! Plus, the red pepper flakes give it a little bite. This is especially great if you have leftover collard greens from making a soup or another dish. Re-purpose I say!!!

10 Tips for Eating During the Holidays












10 Tips for Eating During the Holidays
 
1.     Be Mindful.  Of conversation, of food, of drink, of your surroundings!

2.     Focus on the gathering for conversation, not just the food.

3.     Eat regular meals and snacks prior to your holiday meal.  Don’t “save up” and not eat all day. You will probably end up    eating more later and will probably be more uncomfortable after eating later on in the day if you do that.

4.     Check in with yourself BEFORE you are full.  Put your fork down and wait a few minutes.  Remember it takes 10-20 mins for the stomach to fill up.

5.     Stop before you are stuffed, stop when you are just satisfied.

6.     Bring the healthy side dish or vegetable or salad.  That way you know there is something to fill up on first.

7.     If you drink alcohol, have a full glass of water nearby for every drink you have.  Also, try to stick to the lighter beers or a glass of  wine. This will help to prevent dehydration and to keep you from drinking too much!

8.     Take a walk.  Get your group to take a walk after dinner or maybe you have time to go in the morning before your gathering.  Just make sure to move around during the day.

9.     Even if family pushes you to eat more, stop if you are full.  Try asking for a to-go container or a bag to take it home in so you can have it later.  “I would love to but I don’t have anymore room..” I would love to try it tomorrow when I have a little more room...looks delicious” are some good responses.

10.When eating dessert, have a small slice of one thing or a  tiny sliver of a couple things.  If you are stuffed (try not to be!) you may want to forgo the dessert and take it home for later. 

And, most importantly, ENJOY!!!!

How to Talk to the Kids about the Hot Dog/Lunch Meats study










DISCLAIMER:  I am not a therapist but as a Registered Dietitian/Nutritionist I do work with many children and adults with eating disorders and disordered eating.  These tips are meant to be used as a guideline. Thanks!

Wondering how to talk to the kids about the recent WHO studies which showed a link between hot dogs, lunch meat, etc. and cancer?  

My advice:  don't create panic.  I would just explain (only if they are old enough for this conversation) that they should not eat those foods on a regular basis but if they are offered a hot dog at the BBQ or ballpark they will not suddenly get cancer.  It's probably better to have this discussion with the older children because they may start hearing about it in school.   With toddlers and young elementary students you have the control to not serve these foods.  They are probably too young for this conversation.

The reason this is a delicate subject is that you don't want to create a fearful situation around these foods.  Children need to know that this study was about what would happen over time.  

Children may develop anxiety if they think one time eating the food can cause cancer.  The more you can reinforce once in awhile is ok, and not all the time can help to take away the "all or nothing" way of thinking out of the picture.  This explanation may help to alleviate some of the anxiety if they were to eat one of these products. 

Hope this helps!
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