Fruit
Kiwi
Grapefruit
Oranges (clementines, tangerines, etc.)
Pomegranates
Vegetables
Winter squash
Broccoli
Beets
Brussel Sprouts
What's your favorite dish with winter produce?
We are definitely in the thick of it now that these first snow storms (for the east coast) are really starting to become a reality. While you're at the store stocking up on the necessities, grab some fruits and vegetables that are delicious and inexpensive this time of year. Remember, purchasing produce based on when it is 'in-season' can save money and give you the best nutrition. Here are some in-season items to stock up on: Fruit Kiwi Grapefruit Oranges (clementines, tangerines, etc.) Pomegranates Vegetables Winter squash Broccoli Beets Brussel Sprouts There are many more that are in-season right now, but these few will give you enough to work with while the weather is frightful. Steam 'em, roast 'em, eat them raw or even try them in a soup (butternut squash soup is a favorite of mine).
What's your favorite dish with winter produce?
0 Comments
The week after the updated dietary guidelines were released certainly had quite a number of articles regarding the changes. However, some other interesting articles for this week: 1. Does being in a relationship make you fat? - Studies show that whether being single or being in a relationship affects your weight is based more on who you are as an individual. So much for being able to blame your new beau for those extra pounds. Along with that, studies have found that being more socially connected can help lower blood pressure and decrease the risk of overweight. 2. Food Predictions for 2016 - Dietitians predict that matcha, seeds, hemp, sauerkraut and sorghum are going to make it big in 2016. 3. Fecal Microbiota Transplants...Literally the 'Poop Pill' - Studies in mice have shown that when given the bacteria of a leaner individual versus that of an obese individual, and provided with the same amount of food, mice given the lean bacteria will stay lean and those given the obese bacteria will gain weight. Researchers are trying to incorporate this into human studies and it has the potential to be a breakthrough. 4. New Weight Watchers: Friend or Foe? - Weight Watchers has made some big changes, including Oprah as their spokesperson. They are becoming a little more stringent about point values and trying to steer people into healthy food options based on those values. Many people are upset by this change, as they fear the added restrictions and feel as though they are 'punishments'. As a dietitian...I say it's a win! What health news have you read this week?
TGIF! Yesterday, I had a little bit of time before a meeting so I decided to sneak in a strength workout. I settled on a superset workout with upper body and lower body for a little variety. I did 3 sets of 12 reps for each exercise. Give this a try! Bicep Curls Squats Overhead Press Lunges Dumbbell Row Single Leg Deadlift Lat Pulldown Step Ups Chest Flys Calf Raises What's your favorite type of superset?
This weekend flew by with a baby shower for a good friend and all the football games going on! I was in the mood for a little sweetness this weekend and the boy had made some amazing oatmeal peanut butter cookies awhile back. We searched through the drawers for the recipe and luckily found it! These cookies are delicious and the perfect bite for a sugar craving without being overly sweet. This recipe seems to be fairly common as i've seen it on a couple of different websites, but I like the way Sally's Baking Addiction lays it out. We accidentally forgot to chill the dough so our cookies were probably more crumbly, but my impatient self still loved them. I usually decrease the sugar by a tablespoon or so and I think they're just as good! Ingredients:
Happy Monday!
Big health news this week is the release of the 2015 U.S Dietary Guidelines. These guidelines get revised every five years and there are some big changes coming our way. A couple of changes to point out: Recommendation of less than 2300 milligrams/d of sodium for everyone. This is truly hard to do with all of the processed and convenience food we consume. Take a look at how much sodium you consume in one day and compare! Keep added sugar to less than 10% of total calories. We know the effect that large amounts of sugar have on our body, so it is important to be aware of our intake and try to limit it. Limits on food sources of cholesterol have been removed- due to studies showing that cholesterol from eggs and seafood is not as much of a health concern as we thought. However, dietary cholesterol should still be limited to lower the risk of heart disease. Keep saturated fat to less than 10% of total calories. This used to be a strict number of less than 7g saturated fat per day, but now it is more a balance of total caloric intake. Decreasing meats high in saturated fat (bacon, sausage, etc.), hydrogenated oils and cream will help bring this intake down. Some people are excited about the changes, while others believe that we still have a long way to go. Obviously, a diet balance with lean meats, vegetables, fruits, low-fat dairy and whole grains is going to be our best bet for tackling weight and health concerns.
What do you think about the changes to the dietary guidelines? Last night, I was in-between making dinner and trying to get in a quick strength workout. I popped the spaghetti squash in the oven and knew I had about 30 minutes to get things done. So I did 3 rounds (12 reps each round) of this beauty. Bicep Curls Dumbbell Rows Tricep Kickbacks Overhead Press Rotational Punches Pushups I was done in about 20 minutes and I was feeling the burn...especially on those rotational punches!
What's your favorite way to sneak in a strength workout? I hope everyone had wonderful celebrations this past week and hopefully some much needed time off work. We had a great long weekend and I was able to give some thought to my 'resolutions' for this year. I'll continue to tweak my diet and exercise habits, but this year, I really want to focus on mindfulness and meditation. I know that meditation can be extremely beneficial, but I have a hard time staying focused. Any tips you have are more than appreciated! To give a kickstart to the first Monday of 2016, I prepared a quick lunch of sweet potato, green beans and chicken (the chicken was still cooking when I took this picture). I also made quick snack packs of broccoli, tomatoes and bell peppers. Sprinkle with a little salt, pepper, lemon juice and olive oil and you're good to go! Also this weekend, we dove into this delicious honey that my friend gave me for Christmas. It's a Virginia local honey and it is amazing. Just another reason to shop local! What are your goals for 2016?
Make this first Monday count! I love theme workouts and I feel like i'm more motivated with them, so I figured what better way to start a new year than a quick workout for 2016. This workout focuses on the core with some awesome squats added in to get a burn in those legs. Enjoy and be safe this New Year!
I hope everyone had a fantastic time spent with family, friends and loved ones. I got to spend some wonderful, much needed, time with mine. The little nephew was quite excited to see the lights with grandpa and daddy. Recovering dining room chairs...you know how I love DIY projects. Hiking with the momma at the C&O Canal.
A great weekend with lots of catching up. Happy Monday to all! ...and I stayed away from the mall as best I could! Hope everyone has completed all their Christmas shopping. This weekend was a nice relaxing one. We were dog sitting for this little guy, so we snuck in lots of snuggles. Also, in preparation for seeing the new movie at some point, we watched the 'old' star wars movies. I haven't seen them in years, so it was pretty fun to catch back up. However, our claim to fame for this weekend was the ugly sweater party we went to. We found some inspiration online and I got to work to make these custom ugly Christmas sweaters. Very classy. We ended up winning the ugly sweater contest so i'll count all my hard work as a success!
Here's to a short work week and lots of quality family time! Happy Monday! |
AuthorKatie is a Registered Dietitian in the Greenville, SC area. She currently works as a surgical weight loss dietitian. In her spare time she enjoys playing volleyball, cooking and hiking. Archives
January 2016
CategoriesDisclaimer: I am a Registered Dietitian and Personal Trainer, but I am not a Medical Doctor. Please check with your doctor before changing your activity level or making changes in nutrition based on medical conditions. My recommendations are generalizations and may not be appropriate for all individuals.
|