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April 18, 2019 / Healthy Eating Tips

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 8, 2019 / Recipes

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

Cook farro according to package directions.
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.
Add fresh mushrooms and cook until they begin to release liquid, about 5-10 minutes.
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

February 21, 2019 / Healthy Eating Tips

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 7, 2019 / Healthy Eating Tips, Monthly Harvest, Recipes

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

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.
Add pomegranate juice and white balsamic vinegar. Cook, tossing often, until sauce thickens, about 5 to 6 minutes.
Top with crumbled goat cheese and chopped toasted pecans.

January 22, 2019 / Healthy Eating Tips, Monthly Harvest, Recipes

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!

December 19, 2018 / Healthy Eating Tips

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 17, 2018 / Healthy Eating Tips, Monthly Harvest, Recipes

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

First, to make cranberry relish, pulse cranberries and sugar in a food processor until chopped. Then toss with diced celery, apple, and chopped parsley.
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.
Allow rice to cool then stir in cranberry relish and golden raisins and chopped almonds.

November 20, 2018 / Dinner, Healthy Eating Tips, Lunch

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

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

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

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

November 16, 2018 / Healthy Eating Tips

What is Intermittent Fasting?

What is it? Intermittent fasting (IF) is a popular weight loss approach in which we refrain from food or drink for a specific amount of time, or limiting days of the week to fast. The idea of intermittent fasting comes from the Paleolithic period, during the hunter-and gatherer times when food was not always readily available. Variations of the diet have been around for ages but in the last 5-10 years it has been popularized primarily for its weight loss functions. Some believe it is a good way to not only lose weight but also reduce the risk for heart disease and diabetes. It is also said that fasting may improve cognitive function and increase muscle mass.

There are number of ways to practice intermittent fasting but the most popular are as follows:
24 hours: Eating 2-3 times per week normally followed by a full 24 hour fast in which the only items allowed is water, black coffee and tea.
Calorie Restricted days: follow a normal healthy diet for 5 days of the week, 2 non-consecutive days of eating 300-600 calories per day.
Time Restricted daily: abstain from food or drink for 16 hours and allow an 8 hour eating window. These windows are flexible and can be worked around that works best for each person.

There is some evidence that combining intermittent fasting with a healthy diet and lifestyle can be an effective approach to weight loss for those with no underlying conditions. IF may reduce or eliminate nighttime eating which can also promote weight loss. Many believe however that the diet works because participants are eating less than they normally would. A major part of effectively utilizing IF is to avoid refined grains, and sugar; instead eating fruits, vegetables, legumes, whole grains, and lean proteins. This idea following a healthful diet is the common recommendation from dietitians across the globe, regardless of the eating pattern.

Despite some evidence promoting intermittent fasting, many dietitians are skeptical on recommending the dietary pattern as a weight loss tool. It is not recommended for those who are pregnant, have diabetes or who has other health conditions, especially those on medications. Also, following a diet with restricted time frames can be difficult to follow. It could promote the “starve and binge” concept to weight loss which has been proven to be harmful. Hormonal imbalances have also been reported in women who follow IF.

If interested in intermittent fasting, please contact your dietitian and discuss options that could best suit you.

Written by: Michelle Switach – Dietetic Intern

November 5, 2018 / Healthy Eating Tips, Monthly Harvest, Recipes

November Harvest: Butternut Squash

Named for its nutty sweetness and buttery smoothness, butternut squash is a hearty, healthy vegetable that can be incorporated into your favorite fall dishes. Although technically part of the winter squash family, it is not too early to cook up this delectable gourd! It can be baked, roasted or mashed and flavored with a variety of seasonings such as coriander, cumin or cayenne pepper. You can also use it as a substitute for pumpkin in any recipe. We love to puree it into warm and delicious soups!

Butternut squash is an excellent source of fiber, potassium, and magnesium, as well as vitamins A and C. It is therefore beneficial to digestion, immune function, heart and eye health maintenance, among other body processes.

Pro tip: When selecting your squash, you should choose one that feels heavy for its size. Also remember to store your squash in a cool, low-light location for one month maximum and refrigerate it once cut.

This month we couldn’t resist sharing two of our favorite butternut squash recipes!

Butternut Squash Mac and Cheese

Course: Main Course, Side Dish

Keyword: butternutsquash, fallrecipes, Pasta, vegetables

Ingredients

1 tbsp avocado oil
1 small yellow onion diced
4 cloves garlic minced
1/2 tsp thyme dry
1 cup vegetable broth
1 medium butternut squash cubed
1 tbsp butter salted
1 1/2 tsp salt
1/4 cup fresh parmesan
1 lb penne pasta

Instructions

Heat avocado oil in a sauce pan. Add onion and sauté until soft. Add garlic and thyme. Cook 30 seconds.
Add vegetable broth to the mixture and bring to a boil. Add butternut squash and bring to a boil. Cook 15 minutes or until it becomes soft.
Meanwhile, cook pasta in a separate pot according to package directions.
Once butternut squash is soft, add mixture to a blender or food processor. Blend until smooth. Add butter, salt, parmesan and blend.
Pour squash mixture over cooked pasta and serve.

Butternut Squash and Apple Harvest Soup

Ingredients

2 tbsp olive oil
2 parsnips large
1 onion chopped
1 ea butternut squash peeled and chopped
1 sweet potato peeled and cubed
1 cup carrots diced
1 Granny Smith Apple peeled, cored and sliced 1/4 inch thick
1 quart chicken stock
1/2 cup light cream
1/4 tsp ground nutmeg
salt and pepper to taste

Instructions

1. Heat olive oil in a large pot over medium heat. Stir in parsnips and onions, and cook until the onion softens and turns translucent, about 5 minutes. Add potato, squash, carrots, apple and chicken stock. Bring to a boil, then reduce heat to medium-low, cover, and simmer until the vegetables are soft, about 20 minutes.
2. Carefully puree the soup in a blender, or use a stick blender to puree the soup right in the pot. Once the soup has been pureed, return it to the pot and stir in cream. Season with nutmeg, salt and pepper, simmer gently for 5 minutes.