Quarantining during the COVID-19 outbreak has its fair share of downsides. Among them, one of the things we dread has been food shopping. We are always telling our clients that the secret to success is PLAN, PLAN, PLAN. But what happens if the grocery store shelves have something else in mind? We put together a few tips and tricks to help you survive the grocery store trips and continue on your path to success (and get you as excited to shop as Courtney is in this picture).…
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Trader Joes Finds our Dietitians Swear By
Trader Joes has become a favorite shopping spot of mine. Mainly because of the great deals and the amazingly pleasant employees. But seriously..even with lines and lines of customers a week before Christmas, they were still [appeared] happy as can be. I have also found a few nutritious staples I like to keep on hand.
1. Frozen Riced Cauliflower: Who has time to rice cauliflower? I like to buy a couple bags of this at a time. Usually I serve it to replace rice in a stir fry. You could also mix it into rice or mashed potatoes to add even more veggies to the meal! This takes only seconds to cook through which makes it a great addition to a weeknight meal.
2. Frozen Carrot Spirals: In my experience of trying the pre-spiralized veggies in the produce section – they always have a weird taste to them. Maybe it’s just me! These don’t have that same taste! They’re frozen and just get added to a skillet to thaw. I pair mine with pasta sauce, chicken sausage and a side of broccoli!
3. Steamed Lentils: If you’re catching on you’ve realized I love my convenience items. These little guys are on that list. They’re pre-cooked and are great for salads, grain bowls, veggie burgers, or soups. They’re a great source of plant based protein, fiber and iron!
4. Crushed Garlic: These are in the freezer section with the 
vegetables. Each portion contains one clove of crushed garlic that is easily popped out and added to a pan. They also make a ginger
version which is great to add to smoothies.
5. Everything but the Bagel & 21 Seasoning Salute: These are the coolest seasoning combinations!
Everything but the Bagel is literally the topping of an everything bagel! It’s delicious on top of avocado toast. I love to toast a slice of Dave’s Killer Bread, top with 1/2 of a mashed avocado, a hard boiled egg and sprinkle with the seasoning. The 21 Seasoning Salute is a mixture of every seasoning I could ever want. Amazingly it tastes great! I like sprinkling it on top of roasted vegetables. It also adds great flavor to scrambled eggs! 
6. Green Goddess Dressing: This dressing is a whole foods alternative to the typical
salad dressings you find in the grocery store. The only ingredients are avocado, green onion, lemon juice, garlic, chives, and basil. The shelf life isn’t fantastic but it lasts a couple of weeks in the fridge.
7. Turkey Burgers: Quick and easy staple for the freezer! Each package contains 4 turkey burger patties. They come raw so they’ll taste nice and fresh when cooked. Even-though they’re frozen, they have a fairly reasonable amount of sodium. You can serve these traditionally on a whole wheat bun, open faced on a slice of bread, or added to a salad!
8. A Handful of Olives: Ok how cute are these?? A serving of olives perfectly 
contained in their own package. Perfect for lunch boxes or quick, on the go snacks. Olives aren’t a typical snack for many people but with the ease of these who can say no? They’re are a great source of unsaturated fats!
9. Freeze-Dried Blueberries: I wish I could 
include the entire “nuts” section of Trader Joes but these guys will have to do. Every few weeks I stock up on raw nuts – they’re so reasonably priced here compared to a lot of other stores! I like to make my own trail mix and add these freeze-dried blueberries as a hint of sweetness!
10. Gone Berry Crazy: Last but not least are these yummy 
chocolate covered FROZEN strawberries! I occasionally like to have a couple after dinner for a yummy and refreshing sweet treat. They also make a banana slice version!
Fueling for my First Half Marathon
Part 1
As I’m sure many of you have seen from my numerous social media posts (sorry not sorry) – I ran my first half marathon last weekend!!
I will be honest by telling you that I haven’t always been a “runner” or even enjoyed running. I was envious of people who fell into those categories. At just over 5 feet tall I felt like I wasn’t built to run effortlessly or even at a pace over eleven minute miles. Running always felt like a chore and the fastest way to get a workout in. It certainly wasn’t enjoyable.
Enter graduate school, a dietetic internship, a NICU dietitian position, starting a business, and moving out of my parent’s house. Add an introverted personality into the mix and I was an emotional mess. My chore of running started to turn into an escape. It was thirty to forty five minutes of being alone and collecting my thoughts. It no longer mattered how fast I went or how many miles I logged. With that judgment removed I actually started to enjoy it.
One year later, I was getting in 3 miles consistently with an occasional 5 miler squeezed in if I was feeling really great. I still wouldn’t call myself a runner but the thought of running didn’t trigger thoughts of disdain. Running a half-marathon was a very intimidating idea but seemed like it would be a good goal to work towards. (certainly not in the near future)
I somehow managed to get my boyfriend’s sister to get on board with the idea that eventually running a half might be fun. Six months later we were signed up to run a half marathon in Newport.
A dietitian’s dilemma:
I knew I was going to have to get serious about eating before and after my runs. What better excuse for a dietitian to think about food, right? I am by no means a sports dietitian or an elite athlete but I was able to use my nutrition skills to guide me through the process of fueling for the event. I knew carbs and protein with minimal fat and not a lot of fiber was the way to go before runs. Toast with a little peanut butter, oatmeal with banana, yogurt and blueberries … all of these ideas popped up as food to eat an hour before my runs. I started trying different combinations before my short runs.
Like clockwork, around the 1 mile mark of each run the cramping would start. By 1-¼ miles, I was stooped over with incredible abdominal pain. This was pain that I had never felt before. It took every ounce of me to maintain my composure so that fellow trail runners or passers-by wouldn’t think I was a lunatic. I was sometimes able to recover and finish my run after an agonizing ½ mile walk but by that time I was ready to go home.
Google search after Google search brought up the same three diagnoses. I was either pregnant (as only any medical Google search can determine), dehydrated or I had exercised too soon after eating something too rich. I decided to focus on the latter two of the three. Dehydration was a distinct possibility – I was always horrible at drinking water. I decided to pay closer attention to my water intake and keep the fueling the same. That didn’t work.
Was it really a possibility that I, a dietitian, didn’t know what to eat before a run?? I decided to keep a food and symptom journal to try and find some connection between the cramping and food.
After what seemed like ages playing with the timing and types of food as well as my hydration, I was eventually able to find what worked for me. Carbs and carbs only was what worked best for me and my clearly sensitive tummy. Runs less than 6 miles were fueled with the traditional banana at least 1 hour before running. Weekend long runs were fueled with a plain bagel with blueberry jam at least 2 hours before the run. Like magic I never felt those cramps again.
Given this issue and the horror stories I had heard about gus and chews, I was very hesitant to start fueling during my runs. Luckily, I was easily able to find products that worked for fueling during my run with no problem. Gatorade Chews and mini Starbursts were my go to for runs over 6 miles. A near miss taught me that, despite recommendations, Swedish Fish and running is a choking hazard.
Moral of that story? Sports nutrition is a very individualized approach. Just because something works for one athlete doesn’t mean it will work for you. It’s a trial and error experience.
March Harvest: Mushrooms
Mushrooms are members of the fungi kingdom. Although they aren’t vegetables, they too provide several important nutrients. Mushrooms are high in antioxidants – a chemical that gets rid of cancer-causing free radicals in the body. They also contain selenium, a mineral that plays a role in liver enzyme function and reduces inflammation.
Mushrooms are the only vegan, non-fortified dairy source of vitamin D. Their folate content plays an important role in DNA synthesis and repair. In addition to these, mushrooms also contain several B vitamins, copper, iron, phosphorus, choline, and fiber.
Eating wild mushrooms that are toxic to humans can cause severe illness and sometimes even death. It’s best to consume mushrooms that have been cultivated for human consumption. When purchasing mushrooms, look for those that are dry, firm and unbruised. Avoid mushrooms that look slimy or withered. Store them in the refrigerator and wash right before use.
Incorporate mushrooms into your diet by sautéing them with onions for a quick side dish, adding them to salads, omelets and breakfast scrambles, or stuffing portabella mushrooms.
Mushroom Farro Soup
Ingredients
- 2 cups shitake mushrooms chopped
- 1 cup baby bell mushrooms chopped
- 2 tbsp. avocado oil
- 3 medium onions diced
- 3 medium carrots diced
- 4 cloves garlic minced
- 3/4 cup farro rinsed
- 6 cups low-sodium vegetable broth
- 1/3 cup marsala cooking wine
- 2 tbsp. sherry vinegar
- salt and pepper to taste
Instructions
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Cook farro according to package directions.
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Heat oil in heavy-bottomed deep pot. Sauté onions and carrots over medium heat or until onions begin to lose color, about 10 to 15 minutes. Add garlic and sauté for 30 seconds.
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Add fresh mushrooms and cook until they begin to release liquid, about 5-10 minutes.
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Raise heat and add broth and sherry vinegar. Season with salt and pepper and simmer for 30 minutes. Stir in cooked farro and cooking wine. Adjust seasonings and serve
The Mediterranean Diet – a meal pattern promoting heart health
The best part about this diet – it is not actually a diet. The Mediterranean Diet is an eating pattern that is used to promote more heart healthy foods. The basis of the pattern came from the traditional diet of the residents of mediterranean countries such as Italy, Spain, Portugal and Greece. Through this pattern, we want to start to think about our habits and traditions surrounding foods and how we can design our plate to support the heart to do its job more efficiently. Small changes to your current diet can help promote a more heart healthy way of eating.
Eat more plant based foods. This means incorporating more fruits, vegetables, legumes, and whole grains.
Add heart healthy fats. To help the heart function better, we want to decrease the amount of saturated and trans fats we consume. Try adding in more unsaturated fat sources such as olive oil, nuts, avocados, and fatty fish (such as salmon and mackerel). Think of butter as a “sometimes” food rather than a daily food.
Embrace herbs and spices. Food tastes only as good as it is prepared. Keep the salt shaker in the cabinet and experiment with other herbs and spices. You could even start a small herb garden right in your windowsill for fresh herbs to use as needed.
Limit red meat to no more than 3 times per month. Red meat makes it harder for your heart to function the way it would like to. Decreasing this meat source means decreasing cholesterol and decreasing the fats that cause build up in your arteries- a win-win.
Incorporate more fish and poultry. These proteins are not only going to help you feel full, but they also contain less saturated fats than red meat does. The omega-3’s found in salmon have been found to naturally reduce inflammation.
Enjoy meals with loved ones. The Western diet culture promotes a fast paced way of eating. Try getting back to your roots by sitting down to a homemade dinner with family. Cooking and eating together is a great way to share recipes and appreciate the company of those around you. Try alternating cooking duties so that different individuals can contribute to the process.
Include healthy movement. Find a form of movement that you truly enjoy. The gym may not pull your interest – and that is okay. Begin to explore different activities and see what works for you. Exploring local hiking trails, taking a walk with a friend, or even searching YouTube for a workout you can do from your living room are great ways to get your body moving.
Keep in mind that any changes to regular meal patterns take time. When starting out, try choosing just one these changes per week to begin implementing, and allow yourself the time to comfortably adjust.
February Harvest: Brussels Sprouts
Brussels sprouts are a member of the same family as kale, cauliflower and mustard greens. They are a cruciferous vegetable and closely resemble a mini cabbage. Along with their yummy taste, these little guys provide a ton of health benefits.
Each 1/2 cup serving of cooked Brussels sprouts provides 28 calories, 2 grams of protein, and 2 grams of fiber. Their high fiber content helps to support regularity, gastrointestinal health and has also been associated with improved heart health and blood sugar control. Brussels sprouts are also high in vitamin K – which aids in blood clotting (talk to your dietitian if you are on a blood thinner). The vitamin C is an antioxidant that can help boost immune function and tissue repair.
Brussels sprouts are also very versatile – enjoy them roasted, boiled, sautéed or baked.
Tangy Glazed Brussels Sprouts
Ingredients
- 3 tbsp olive oil
- 1/4 tsp crushed red pepper
- 1 pound trimmed and halved Brussels sprouts
- 1/4 cup pomegranate juice
- 3 tbsp white balsamic vinegar
- 1/4 cup crumbled goat cheese
- 3 tbsp chopped pecans toasted
Instructions
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Heat olive oil and crushed red pepper in a large skillet over medium-high. Add trimmed and halved Brussels sprouts, cut sides down. Cook until browned, about 7 minutes.
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Add pomegranate juice and white balsamic vinegar. Cook, tossing often, until sauce thickens, about 5 to 6 minutes.
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Top with crumbled goat cheese and chopped toasted pecans.
January Harvest: Leeks
Leeks are a member of the same lily family as onions but are a slightly sweeter and not as overwhelming in recipes. European chefs actually call leeks “poor man’s asparagus,” as the leek is a distant relative of asparagus. Don’t be fooled by this dismissive description – the leek actually has many positive health benefits you do not want to miss out on! Leeks are a great source of vitamin A, C, and folate, which translate to vision, immunity, and cell regeneration. They can be enjoyed raw or cooked and incorporated into salads, soups and many other favorite dishes in place of (or in addition to) onions.
Select leeks with as much light green and white coloring as possible that are crisp and firm. Do not choose leeks that are withered or have any yellow discoloration present. Wash them well and remove any roots and hard green leaves before preparing. Horizontally slice the leek from above the root to the green end and submerge in a bowl of cold water to remove debris. Alternatively, feel free to slice into thin strips and clean the same way.
Pro Tip: Store leeks in the refrigerator for a maximum of two weeks in tightly wrapped containers to prevent the spread of aromas from the leeks. You can also freeze your leeks in airtight bags for up to three months. Do not thaw leeks before preparing to enjoy maximum flavor!
5 Tips to Feel Good About food During the Holidays
Happy Holidays everyone – we hope you’re enjoying your time spent with family and friends! Along with the celebrations of the holidays come the decadent and delicious foods we often steer clear of during the non-holiday months. With these stigmas, it can be difficult to enter the holiday season with a positive mindset. Frequently, we immerse ourselves with guilt or throw in the towel completely for our health and weight loss goals. It’s important to remember that the holiday season is a time for celebration – not guilt. With so many tasty foods available during the holiday season, it can be beneficial to go into this time of year with a strategy. Here are a few tips to help with adopting a healthy holiday mindset:
#1: Try to think of holiday food indulgences as treats, not cheats. Simply changing this label and removing the stigma associated with certain foods can remove the guilt. With guilt pushed aside you will likely be able to have and ENJOY that slice of nana’s pecan pie without the urge to binge.
#2: Go to holiday parties with a controlled appetite. Many of us rationalize that if we skip meals before parties and big dinners we will save calories. This can lead to uncontrolled hunger, promote binge-eating behaviors and lead to overeating. The overeating behavior leads to more stress and guilt instead of enjoyment of the food and company you came for! Instead of skipping meals, eat your normal breakfast, lunch and maybe a protein-containing snack before you leave. This will keep your hunger in check and allow you to make more appropriate choices.
#3: Be mindful while enjoying your favorite holiday foods. Instead of loading up your plate, be selective of the items that you have been looking forward to most and use reasonable portions with your selections. Another trick is to take a lap around the buffet first. Take survey of the items offered and make a plan in your head to include what foods you’d like to try. Take smaller portions of the starchy foods like macaroni and cheese, take a moderate portion of the protein such as turkey and load up on non-starchy vegetables.
#4: Practice Mindful Eating. Instead of shoveling in food until you’re stuffed, slow down while you’re eating and allow your body to appreciate the different flavors and textures of the foods your consuming. We are no longer members of the “clean your plate” club. Practice the mentality of eating when you’re hungry and stoping when you’re full.
#5: Keep your hands full. Sitting next to the appetizers can make it easy to mindlessly graze. Try moving your your conversation to another room, away from the food. It may also help to keep a glass of water or sparkling water in your hands to keep them occupied!
December Harvest: Cranberries
Did you know that cranberries are native to the United States and were used to treat diseases such as scurvy and blood disorders by early English settlers ? Aside from the tart yet sweet flavor of cranberries that many of us associate with Thanksgiving and holiday meals, these little red fruits can actually work to improve your health!
Cranberries are rich in antioxidants like vitamins C and E, which our bodies use to combat damaging free radicals and also boost immune function. Vitamin C also acts to improve absorption of the mineral iron. Cranberries have high amounts of antioxidant proanthocyanidins (PAC’s) that are the reason this fruit can be used to help prevent urinary tract infections. The PAC’s in cranberries help to inhibit the adherence of bacteria to the urinary tract. This benefit may also extend to dental health, as the same antioxidant has been shown to prevent bacteria from binding to teeth! Positive effects of cranberries include gastrointestinal function support, as they are a rich source of fiber. Benefits may extend to the prevention of tumor growth and heart disease, which are areas of continued research. Who would have thought that such a small berry found in bogs and making up just 25 calories in half a cup could pack such a large punch? It is no wonder cranberries are considered a super food.
Also, when choosing cranberry products, be weary of added sugars. Juices are often mixed and contain added sweeteners. A good strategy to start is to look for labels that list cranberries as the first ingredient.
Pro Tip: Although cranberries are harvested during fall, they can be refrigerated for 2 months or stored frozen to be enjoyed later. When selecting fresh berries at the grocery store, make sure to choose only those that are firm and unwrinkled!
Cranberry Rice Salad
** Adapted from Food Network
Ingredients
- 1 cup brown basmati rice
- 1 1/4 cup water
- 1 tbsp olive oil
- 1 tsp curry powder
- 1 tsp kosher salt
- 1/4 cup golden raisins
- 1/4 cup almonds chopped
For Cranberry Relish
- 4 cups cranberries
- 1/4 cup sugar
- 2/3 cup celery diced
- 2/3 cup apple
- 2/3 cup parsley chopped
Instructions
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First, to make cranberry relish, pulse cranberries and sugar in a food processor until chopped. Then toss with diced celery, apple, and chopped parsley.
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Bring basmati rice, water, olive oil, curry powder and kosher salt to a simmer on the stovetop (low heat). Cover and cook rice until tender (approx. 17 minutes) then fluff with a fork.
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Allow rice to cool then stir in cranberry relish and golden raisins and chopped almonds.
Our Favorite Cold Weather Soups
The weather is getting colder and the days are getting shorter. If you are like us we love a good bowl of soup after a long day but store bought soups can be sodium heavy and filled with a lot of additives and sometimes unrecognizable ingredients.
We love these homemade soup recipes because we can control what goes in and as an added bonus, these are all crockpot recipes! So gather your ingredients the night before, add them to the crockpot in the morning and come home to a hot a ready meal that filled with nutrients and will make you feel all warm and cozy.
Wondering what to look for in a soup? Below are our tips for picking out the perfect recipe.
- Broth-based – every once in a while a cream based soup can be delicious, but for every day soups look for a broth base. These are lower in saturated fat and calories. Try replacing cream for low-sodium vegetable broth in your favorite soup.
- Lots of veggies – look for at least 3 of different colors
- A protein source – This doesn’t have to be animal protein – beans and legumes are great sources of plant based protein! Whether it be beef, chicken, beans or tofu, a protein source will help keep you full and satisfied.
- Low-salt – Soups are notorious for having high levels of sodium. When using canned ingredients look for a low-sodium version whenever possible. We also love these salt-free seasonings from Mrs. Dash.
Spinach, Quinoa and Cannellini Bean Slow Cooker Soup
Ingredients
- 1 ea yellow onion diced
- 2 ea carrots chopped
- 2 ea celery stalks chopped
- 3 ea cloves garlic
- 7-8 cups low sodium vegetable broth
- 1/2 cup uncooked quinoa
- 2 15oz cans low-sodium cannelloni beans drained
- 1 bag baby spinach large
- 2 tsp salt-free Italian seasoning
Instructions
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Place all ingredients other than spinach in a 6 quart slow cooker and place on low for 6-8 hours. Right before ready to serve, add spinach and stir until spinach is wilted.
Fall Veggie Slow Cooker Soup
Ingredients
- 2 ea carrots chopped
- 1 ea parsnip chopped
- 1 cup butternut squash cubed
- 4 cups low-sodium vegetable stock
- 1 15oz can diced tomato
- 1 15oz can cannellini beans
- 1 bunch kale torn
- 1 cup water
- salt free seasoning to taste
Instructions
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Combine all ingredients except for kale in a 6 quart slow cooker. Place on low for 6-8 hours. Add kale and allow to wilt prior to serving.
Slow Cooker Minestrone Soup
Ingredients
- 2 15 oz cans low-sodium diced tomatoes
- 2 tbsp tomato paste
- 1 15 oz can red kidney beans
- 1 15 oz can cannellini beans
- 4 cups low-sodium chicken stock
- 1 cup water
- 1 ea carrot diced
- 1 ea celery stalk diced
- 1 ea large white onion diced
- 5 ea garlic cloves minced
- 1 ea bay leaf
- 1 tbsp salt-free Italian seasoning
- 1 1/2 cups ditalini pasta
- 2 cups spinach
Instructions
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Add all ingredients other than pasta and spinach into slow cooker, cook on low for 6-8 hours. Change heat to high, add pasta and cook for additional 20 minutes, add spinach and stir until spinach wilts. Remove bay leaf prior to serving.
Written by: Michelle Switach – Dietetic Intern