Saturday, January 3, 2015

Great Tips for a New Year

Found a list of healthy and sustainable nutrition focused tips to get your New Year started off on the right foot.
 
Remember: Lifestyle changes > quick fix diets for lifelong health.
 
Happy 2015!
 

Read More Here




Wednesday, October 1, 2014

Oh So Easy…Overnight Oats

I am sure if you are a Pintrest believer at all, you have seen recipes for “overnight oats”. I am not sure where this idea came from originally but it is genius! I finally tried it out for myself and here are two recipes I created with ingredients already at my house. I provided the nutrition information as well. This is a super simple way to get a healthy breakfast in during the busy fall season! 

Cherry Vanilla Almond Overnight Oats


Instructions:


Simply combine all ingredients in a single serving bowl (or to-go container), mix and let sit in the refrigerator overnight. Enjoy the next morning! 


Ingredients:


  • ½ cup old fashion oats
  • ¼ cup 0% fat vanilla Greek yogurt
  • 6 almonds (chopped or whole)
  • ¼ cup cherries (about 6-7 cherries chopped into quarters)
  • ¼ cup unsweetened vanilla almond milk
  • 1 tsp vanilla extract 

Nutrition:


  • Total Calories: 243
  • Saturated Fat:  0.5 grams
  • Unsaturated Fat: 5.5 grams
  • Protein: 11 grams
  • Carbohydrates: 33 grams
  • Fiber: 5 grams 

Health benefits:


Heart healthy fats provided by the almonds, almond milk and oats
Natural whole grains carbohydrates provided by the oats and cherries
Fiber to promote a healthy GI tract and a feeling of fullness
Protein for strength and a feeling of fullness
A variety of different vitamins and mineral provided from each ingredient *except the vanilla extract
Only a few ingredients and super simple to create

Note:  You can sub the almond milk for a skim milk and the nutrition will not change much



Peanut Butter & Banana Overnight Oats 



Instruction:


Simply combine all ingredients in a single serving bowl (or to-go container), mix and let sit in the refrigerator overnight. Enjoy the next morning!

Ingredients:


  • ½ cup old fashion oats
  • ¼ cup 0% fat vanilla Greek yogurt
  • ¼ cup unsweetened vanilla almond milk
  • ½ banana, sliced
  • 1 tbsp. Peanut butter
  • 1 tbsp. PB2 - powdered peanut butter (one of my favorite GA made products)
  • ¼ tsp. cinnamon
  • 1/8 tsp. salt

Nutrition:


  • Total Calories: 350
  • Saturated Fat: 2 grams
  • Unsaturated Fat: 9 grams
  • Protein: 16 grams
  • Carbohydrates: 41 grams
  • Fiber: 6 grams 

Health Benefits:


Heart healthy fats provided by the peanut butter, oats and almond milk
Natural whole grains carbohydrates provided by the oats and peanut butter  
Fiber to promote a healthy GI tract and a feeling of fullness
Protein for strength and a feeling of fullness
A variety of different vitamins and mineral provided from each ingredient
Only a few ingredients and super simple to create

Note:  Again, you can sub the almond milk for a skim milk and the nutrition will not change much


**To make it even easier….simply mix together your favorite container of yogurt and ½ cup of plain oats in a single serve or To-Go bowl and let sit overnight. Enjoy the next morning.


No more excuses for missing out on a filling, tasty, health, homemade breakfast anymore! 

Thursday, September 25, 2014

So much for a sweet treat....

So I don’t know about you, but when I think of baked goods from coffee shops or sweet treats from bakeries I don’t normally think of ingesting, caramel coloring, yellow 5 & 6 and red 40, additives and artificial food coloring! After weeks of being asked to join, by the smiling  face at the register each Friday morning, I decided to sign up for the rewards program offered at chain restaurant I visit for a Friday morning cup of coffee. I completed the on-line registration process and was pleasantly surprised with an offer for a free baked item as my first reward. It being a Thursday, I decided to peruse the website for…you guessed it…the nutrition information on these sweet treats. 

I began by first weeding out the items that in one sitting would crush a THIRD of my calorie needs for the day and put away at least a THIRD of my total fat intake all before 7 am! The “best option” available was a pumpkin muffin top. As far as a baked good went I wasn’t too horrified by the nutritional information, (Although I would have preferred that the total fat had been separated into saturated and unsaturated, but that’s beside the point). I then began, just out of curiosity, to read through the ingredients. Multiple undergraduate food sciences classes had made me accustomed to  the first couple of traditional ingredients on the list until I stumbled on these artificial additives and coloring! 

As a professional in the nutrition world, I assumed any food item you would find in a gas station, grocery checkout lane or junk food isle would have these man made ingredients added to them but not once did it occur to me that a restaurant I eat at, in my mind thinking of it as one of the healthier choices in town, would have these crazy things added to their “freshly baked” treats. 

It just goes to show how powerful marketing and suggestion can be. The website of this restaurant professes they “bring the tradition of freshly baked artisan bread to neighborhoods in cities throughout the country” and that they “are a symbol of warmth and welcome…a simple pleasure, honest and genuine”. I felt a little mislead. I do realize that a majority of this country could care less about caramel color and red dye #40 being in their muffin but I certainly am more aware and less likely to partake in the sweet treats for my “reward”. I prefer my “rewards” not be full of chemicals. I think I will be sticking to a cup of coffee tomorrow.

*On a more positive note: this chain restaurant announced in June they will phase out by 2016 artificial colors, flavors, sweeteners and preservatives from their food items.

HOORAY for small changes that make big impacts!


Click Here for Article

Tuesday, September 2, 2014

Tips for Healthy Kids Lunches


Click Here for the Full Article

My media debut! I was asked to participate in an interview spotlighting healthy packed lunches and school lunches for the back to school season quickly approaching. What an honor to be featured the the Ledger Enquirer. I hope readers find these tips helpful.

The Latest Health Gaget


The "Intelligent" Mug

What will they think of next?! If you ask me, it's a little eerie that your mug can tell what you pour into it. Maybe one day it will be the next big thing.

Saturday, August 2, 2014

The Power of Produce

An article I stumbled upon, promoting 5 servings a day of fruits and vegetable to reduce risk of cancer and heart disease. Two diseases that impact countless lives!

It Only Takes 5

Tuesday, July 29, 2014