Wednesday, January 21, 2015

3 Tips to Making Healthy Eating Work When You Have Kids at Home


As a mom of two little kids, the tactics I use to make healthy eating happen on a daily basis from week to week are somewhat different from what I did when I was single with no kiddos around. There is no doubt a added level of difficulty to eating healthy when you have more than yourself to worry about. Here are 3 tips to keep your meals and snacks healthy this year:

1. Plan ahead
It is no secret that planning ahead is the key to eating healthy. It doesn't have to be a long, drawn out, scheduled event each week (though it can be). I do my best meal planning when I am driving between home and the office. Often the hardest part about planning is just remembering to do it. If you are new to meal planning, set alarms or alerts on your phone, make post-it note reminders or schedule time in your phone calendar to get the planning done. If you plan to do it once a week, do it the same day and time every week. Pick 2-3 proteins, 2-3 grains and 4-5 vegetable/fruit options you need to purchase and possibly prep that day for the entire week (the actual number will depend on the size of your family). If you plan to plan and prep daily, this is only possible if you have meal components at home that you can quickly throw together to make meals. Personally, I do a bit of both daily and weekly planning. I do weekly planning when I make my grocery list and I do daily planning each morning for dinner that night. 

Wednesday, January 14, 2015

4 Nutrition Excuses You Need to Give Up in 2015


As we enter 2015, I'd like to help you get started on the right foot. In my office, there is no shortage of excuses for not following nutrition recommendations. While I work exclusively with athletes, these excuses can be heard from just about everyone trying to make healthier choices toward bigger goals. So it's time to "name it, claim it and tame it"...it is a new year, after all.

1. I like to sleep.
This is most often used an excuse for not eating breakfast or not eating a post-workout snack after late night training. I like to sleep too - who doesn't? However, it is about priorities. While getting 7-9 hours of sleep on average is a must, so is fueling your body correctly. Re-evaluate where your time is spent. Is there a reason you need to watch 3 hours of television at night? Do you really need to stay on social media until midnight? Its time to unplug early and go to sleep...or stop hitting snooze in the morning. Make a commitment to eating when your body needs you to.

Thursday, January 8, 2015

What your nutrition-related New Year's Resolution should look like


We are eight days into the New Year, which means resolutions are running full speed ahead. Here were 2014's top three New Year's Resolutions: 1) Lose weight 2) Get organized 3) Spend less, save more. Sadly, only 8% of Americans are successful in meeting their resolutions each year. To get into that 8%, here are some tips when crafting and living out your nutrition-related resolutions.

1. Keep it simple
When it comes to nutrition, avoid fad diets or extreme dieting measures, such as cutting out entire foods groups or excessive record-keeping of every calorie consumed. This typically works for about 3 weeks, causes extreme stress and is quickly abandoned. Instead, keep it simple. Try writing three basic "eating guidelines" for yourself. Here are a few examples:
-Eat a fruit or veggie 5 different times each day
-Buy only nonfat dairy foods
-Drink alcohol only 2 times each week with 1-2 drinks each time
Goals such as this are easier to achieve and not overly restrictive.

Monday, December 29, 2014

Fad Diets: What you should know before you proceed


Today's blog article is a guest blog written by Eve Pearson MBS, RDN, CSSD, LDN. She is a sports dietitian in Texas who serves the Dallas, Fort Worth, Keller and Austin areas. Learn more about her and her services at www.nutriworkscnc.com. What a great article to read this week when so many of you are creating your New Year's Resolutions - thanks Eve!

Be Extraordinary,


RDKate

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 “I have to have cheese, I don’t care what the diet says!”
This is what I heard someone say at the Whole Foods salad bar the other day.  I think it’s unfortunate #1 – that people feel like they have to cut things out completely and be on a diet period and #2 – this is the mentality that most people have when entering a diet.  Most of the time, I find many people are not 100% committed going into a diet, which is why they aren’t very successful.  If they did happen to lose weight on the diet, it’s likely to come back. Not surprising since most diets don’t include enough calories to withstand over longer periods of time.

Fad diets are easy.  There are rules, dos and don’ts, what you can’t eat and drink.  They tell us to count points, we count points.  They send us food, we eat it.  They allow you to be on autopilot after you learn the basic ins and outs of the diet.

I’m not saying I’m a proponent of many diets out there but next time you pick up a diet book, read online or hear from your best friend the latest fad, go into it with this mentality:

Monday, December 22, 2014

Holiday sweets that work to your nutrition and athletic advantage

Who says that desserts can’t be good for you? The trick is to  make desserts that actually provide some nutritional benefit other than being low in calories, fat or sugar. Here are some sweet ideas that can be brought to any holiday gathering while also providing some performance-enhancing benefits!

*Disclaimer: While healthy, these treats should still be consumed in moderation


With the only ingredients being tofu, peanut butter, and confectioners sugar it doesn’t seem like there’s much too it. However, it provides 10g of protein from the tofu and peanut butter, only 17g of carbohydrate, and 13g of the healthy fat.


This recipe combines several ingredients that athletes commonly turn to for proper fueling. It gets its creaminess from avocados, which contain omega 3 fatty acids, shown to have antioxidant properties and decrease inflammation. The cinnamon and the dark cocoa are not only the flavor enhancers, but are sources of antioxidants that can be beneficial for recovery. Bananas are another main ingredient and also an athlete staple when it comes to getting a good source carbs and fiber.

The rest of the ingredients provide great protein: egg white, Greek yogurt, peanut butter, and whey protein powder. The dessert alone provides 24g of protein and 8g of fat, only 1g being saturated.

*Leave out the protein powder unless this is your main/only source of protein for the meal or snack. Remember, 25-30g of protein is the max you want at one sitting.


Crunchiness is not the only thing that sets this recipe apart from the others. While it contains the typical “healthy dessert ingredients” (peanut butter, rolled oats, whole wheat flour, dark chocolate, cinnamon, etc.) offering the usual benefits of antioxidants, fiber, and protein, this recipe also has wheat germ and chia seeds. Wheat germ contains many B vitamins, necessary for metabolism, and vitamin E another essential nutrient with many uses in the body. Chia seeds are another nutrient dense food, known namely for it’s omega 3 fatty acids. These more unique ingredients make this dessert a great treat option!

 
This recipe is fast, easy and doesn’t require many ingredients. The gist of it is a piece of fruit covered with granola, cinnamon, and dried cranberries all with their own positive qualities including 4g of fiber, vitamins, minerals, and antioxidants. Not to mention that pears are in season and can make a beautiful holiday dessert.

*Try baking them in the oven 


Dark Chocolate Covered Berries
Melt dark chocolate and then dip, coat, or cover berries with it. I recommend berries such as blueberries, strawberries, raspberries, and even pomegranate seeds. These berries are packed with antioxidants and anti-inflammatory power...not to mention the extra antioxidants from the dark chocolate.

 .....Not a bad way to indulge in holiday treats while also providing beneficial nutrients to the body and promoting your physical activity!
 
 
Be Extraordinary,
 
 
RDKate