Holiday Nutrition

The holidays are approaching and are a busy time of year. For many people, the holidays mean spending time with loved ones and celebrating the joys in life, like cooking, and eating traditional foods. You can still enjoy the holidays and enjoy the delicious foods without having to compromise your goals. Check out these helpful nutrition tips that can keep you motivated and reach your goals.

1.     Don’t skip meals.

Attending any event on an empty stomach can make you feel famished. This can lead to overeating due to increased feelings of hunger. An excellent pre-party snack can be complex carbs with protein and a fat. Example: apples and peanut butter or turkey, cheese and crackers.

2.     Choose drinks wisely.

High calorie drinks add up- alcoholic and sugar sweetened beverages. These beverages can set you back: sodas, eggnog, wine, beer, mixed drinks. If you have alcohol have a glass of water or seltzer between drinks.

3.     Visit with people.

Socialize away from food to avoid mindless eating. Distance helps the heart stay healthy and can keep you from overeating.

4.     Be mindful.

Eat until you are satisfied not stuffed. Eat slowly and check in with your body. It is important to have a mind-body connection. Take about 10 minutes before going for seconds. It takes a while for your stomach to signal you are full.

Women's Health- Breast Cancer Awareness

October is National Breast Cancer Awareness Month! Throughout the month, we will focus on movement, prevention, and community, at Texins we are in this together!

Did you know that there are over 4 million breast cancer survivors in the U.S?!  Since 1989, the Breast Cancer mortality rate has steadily declined due to early detection and improved treatment.

Here are some ways to lower your risk of developing breast cancer:

  1. Know your risk: family history, genetics, etc.

  2. Get screened regularly: mammogram, pap test, HPV testing

  3. Know your normal: regular self-check breast exams

  4. Make better lifestyle choices: movement & nutrition

Movement

There are many benefits to exercising, such as enhanced mood and mental well-being, lower cholesterol levels, reduced blood pressure, improved posture and balance, as well as a stronger immune system. The American Cancer Society recommends 150 to 300 minutes of moderate physical activity each week. Women who engage in regular physical activity are 10-20% less likely to develop breast cancer compared to those who are inactive.

Tips to increase physical activity:

  • Skip the elevator and take the stairs

  • Walk/bike as an alternative to driving

  • Take your pet for a walk

  • Pick a hobby: Dancing, gardening, hiking, recreational sports, etc.

Nutrition

Incorporate a balanced diet. A balanced diet includes lean protein sources, whole grains, fruits, vegetables, and healthy fats. It’s essential to include a diverse range of whole foods.

Ensure adequate Vitamin D and Calcium. Vitamin D deficiency is common in women due to hormonal fluctuation and can increase the risk of cancer. Vitamin D can help maintain bone health and immune function- postmenopausal women have an increased risk for osteoporosis. Estrogen supports calcium absorption, as estrogen declines, so does our body’s ability to reabsorb calcium, which can lead to bone loss.

Daily recommendation:

Vitamin D

  • <50 years: 600 IU

  • >50 years: 800mg

Calcium

  • >70 years: 1000 IU

  • >50 years: 1200mg

How to increase intake: low fat dairy, fortified milk/cereals, fatty fish, eggs, and 10-15 minutes of direct sunlight

Limit and/or reduce added sugar and alcohol intake. Diets high in added sugar can lead to increased weight gain- a factor that can contribute to cancer. Alcohol can cause DNA damage, poor nutrient absorption and weight gain. Ethanol can increase the risk of certain cancers.

Daily Recommendation:

  • Added sugar: 12% of total daily calories; 12tsp or ~50g

  • Alcohol: 1 drink per day for women

Include phytonutrients into your diet. Phytonutrients are found in plant-based foods that are beneficial based on their anti-inflammatory properties, boost the immune system and cognitive function.

Food sources:

  • Colorful Vegetables- eat the rainbow

  • Legumes- chickpeas, lentils, beans

  • Teas- (heart, skin, memory)

  • Flaxseeds

  • Herbs/spices- parsley, thyme, oregano

Nutrition around the menstrual cycle.

Follicular phase:

  • Training: heavier weights, inc speeds, less reps, longer recovery

  • Movement: Stability> mobility

  • Fueling: more carbs

  • Sleep: Consistency

Luteal phase:

  • Training: lower intensity, high volume

  • Movement: recovery- yoga, stretching

  • Fueling: increase protein

  • Sleep: get more of it

Being active, eating a balanced diet and making other healthy lifestyle choices can be physically and mentally rewarding at ANY point in life.

Snacking at the Office

Snacks at the office

Working a 9-5 can be difficult especially with other outside responsibilities, so food may not be the top priority especially when working towards a deadline. Remembering to eat during a busy workday whether you’re at home or in the office is more important than you think!

Why is snacking important?

Maintaining your metabolism with meals and snacks is important; consuming food every 2-3 hours can help regulate your blood sugars and in turn, can reduce the risk of developing chronic diseases such as cardiovascular disease and diabetes.  Coming home after not eating throughout the day because you’re too busy, can have a negative impact on your eating habits, too. When you are past the point of hunger, you may make poor decisions, overeat or binge eat whatever is available at that point in time.

Note: Snacks should not replace meals, but they can help control hunger and prolong the time between meals.

The trick to a balanced snack is to find snacks that are tasty and that give back nutritionally.

Shelf stable snacks to keep in the office:

  • Protein-packed: Nuts/seeds, Trail Mix, beef sticks, Peanut butter to-go, tuna pouches, jerky

  • Carbohydrates: Popcorn, Snack bars, Rice Crisps, pretzels

  • Fruits/Veggies: dried fruit, fruit cups, oranges, apples, bananas

Here are some of my favorite snacks.

Back to School Nutrition

Back to School- Nutrition

Back to School season is here! With busy mornings and jam-packed evenings, preparing delicious and nutritious meals may not be at the forefront of minds. I have some ways to include simple and easy nutritious meals and snacks to be a part of your routine.  

Why is nutrition important?

Children and teens need nutrition for growth and development as these are critical points in their life where their body and brain are constantly developing. Nutrition can be used as a preventative measure to ensure their health is sustainable for the years to come. Also, having good nutrition will give kids more energy, to perform better and excel in all aspects of life.

Breakfast or no breakfast?

Yes! Breakfast is the most important meal of the day. If your child struggles to get out of bed and there is simply no time to eat, still provide a snack to start the day off right. Having a balanced diet is key, so ensure there is a protein and carbohydrate: peanut butter crackers, applesauce and cheese stick, yogurt pouch and fruit.

Lunch and Snack tips:

Creating an over-the-top meal every single day may be difficult. It doesn’t have to be. Include these three food groups: protein, carb, fiber. Example: turkey, crackers, berries.

Protein: deli meat, chicken tenders, nut butter, nuts, seeds, beans, tuna salad, hardboiled eggs, low-fat yogurt

Carbohydrates: potatoes, whole grain bread, brown rice, whole grain crackers, cereal, pasta

Fiber: carrot or celery sticks, greens, celery sticks, broccoli, apple sauce, berries, grapes, bananas

Variety is key, so mix things up and expose them to different foods for more vitamins and nutrients.

Time saving tips:

  1. Cook once, eat multiple times: Similar to a meal prep, but cook in bulk. Either a slow cooker meal or pan sheet meal that will last a couple of days.

  2. Buy premade meals: Rotisserie chicken, frozen veggies, salad kit, microwavable rice, etc.

  3. Take out/ fast food: It may be easier to choose drive through. If this is the case, choose grilled over fried, a veggie or fruit as a side and avoid high caloric drinks, sodas, juices.

  4. Routine is key. Keeping a structured schedule is important. Offering meals and snacks at the same time will allow to regulate the child’s metabolism and avoid hangry outbursts.

Have fun!

Nutrition does not always have to be serious and hard. Children thrive in creativity and experiencing new things. Include your child at grocery store trips, prepping food and cooking in the kitchen. Eating together as a family can also be powerful. When a parent models eating certain foods, the child can learn to eat the same foods.

 Back to School Nutrition Workbook is available to purchase TODAY!!

**Physical copy or downloadable pdf (Cost: 10$)

Meal Prepping 101

Convenient, easy, but most importantly cheap!

Struggling to stay on track and reach your goals? I got you covered with these meals and tips that you can include into your weekly menu. Whether it’s a quick sheet pan, air fryer magic or slow cooker, these  are simple and tasty.

What is meal prepping?

It does not have to be hours spent in the kitchen cooking multiple recipes and storing them in organized sectioned containers. In simple terms, meal prepping is cooking meals in advance to reduce time, energy and effort when it is minimal. You can prepare entire meals one day at a time, or multiple meals or days at a time, or you can simply prepare simple ingredients to be used later on (chopping vegetables, cooking meats). So plan your shopping list, choose a variety, and make the most of your cooking time.

Batch cooking:

Cook large portions at one time. You can double the ingredients in the recipe so that there are leftovers or you can freeze for a later time. This is a perfect idea for a family. When freezing, make sure each item is in a single serve to have as one portion at a time. Be sure to label and date each item to reduce waste and use the food in a timely manner. You can use an empty ice cube tray to store leftover ingredients.

Freezer storage time for best flavor and quality:

-          Casseroles, soups and stews: 2-3 months

-          Dinner entrees: < 3-4 month

-          Meat leftovers: <2-3 months

Maximize time:

Having ingredients or meal ready to be used can help lower stress. Also planning a weekly menu in advance can save you money and reduce waste. Eating at home also helps with portion control that can prevent unintended overeating. Meal prepping can will allow for a more nutritious variety and better quality of a meal.

Meal ideas: Protein + grain + veggie

·       Bowls (Shrimp stir fry: shrimp, rice, stir fry veggies)

·       Wraps, burritos, tacos, Quesadillas (Chicken Caesar wrap: shredded chicken, tortilla and Caesar salad)

·       Slow cooker (Creamy chili: Beans/chili, tortilla strips, onions, corn)

·       Sheet pan (Chicken bake: Chicken breast, potatoes and green beans)

 Bottom line, meal prepping can save time, money and energy. Focus on what works best for you and celebrate any progress big or small.

Week 3: Food safety

It’s time to bust out your grill!

Temperatures are warming up and grilling season is upon us! I want to share tips to keep your meals safe, healthy and fun! Bacteria grow quickly in high temperatures, acidity, oxygen and moisture. This can pertain to foods especially due to their nutrients, energy and environment.

Food safety tips:

1.     Wash your hands

2.     Separate your produce from raw meats during transport to avoid cross contamination

3.     Clean proper utensils/ cookware before use

4.     Cook foods to proper temperatures

5.     Foods at room temperature can be left out for a maximum of 2 hours

Cooking temperatures:

-       145 degrees F - steak, beef, pork, fish/shellfish

-       160 degrees F - ground meat & egg dishes

-       165 degrees F – poultry, leftovers/casseroles

***Danger Zone: 40-140 degrees ***

Happy grilling!

National Nutrition Month: Week 2 Nutrition on a Budget

Are you having trouble combatting rising grocery costs and inflation?

Fueling with a variety:

Including a variety of whole foods in your diet is important. Some of these foods include protein, produce (fruits & vegetables), carbohydrates and fats. When choosing these foods keep in mind the season and market prices which can help decrease cost.

Food groups to incorporate daily:

-       Protein: helps to build, maintain muscle and supports the immune system

-       Carbohydrates: primary fuel for the brain and energy for activity

-       Produce: provide vitamins & antioxidants that help prevent illness

-       Fats: aid in nutrient absorption, cellular repair of joints, organs, skin & hair

Economical options to purchase:

  • Protein

    • Canned- beans, legumes, lentils, tuna

    • Eggs

    • Low fat yogurt & cottage cheese

    • Plant-based: peanut butter. Tofu

  • Carbohydrates/Grains:

    • Whole grains: rice, pasta, cereal, bread, tortillas

    • oats

  • Produce:

    • Canned: mixed vegetables, green beans, corn

    • Leafy green, broccoli, carrots, apples, bananas, frozen fruit & veggies

  • Fats:

    • Nuts & seeds

    • Vegetable oils

    • Olives

Tips for grocery shopping: Grocery prices remain high, here are some helpful tips to fuel your day on a budget.

  1. Take inventory of pantry prior to shopping

  2. Research the weekly ad and coupons in advance

  3. Plan out a weekly menu of your meals

  4. Write down a grocery list

  5. Do not go to the store hungry

  6. Have a budget!

Incorporating these tips can prevent overspending, throwing out food and wasting time. Happy shopping!

National Nutrition Month Week 1: Hydration 101

How much water should you be drinking daily?

Temperatures are heating up here in Texas! Hydration is critical to your brain and body processes. Hydrating can improve performance by increasing energy, improving movement, recovery, agility and aids in mental clarity and activity.

Daily recommendation:

½ - 1 oz per pound of body weight

            *Example: 150lbs x (1/2 – 1 oz) = 75 - 150 oz per day

Electrolytes:

Electrolytes (sodium, magnesium, potassium) are another part of hydration that help your body retain fluid and stimulate thirst. Although sports drinks are highly marketed, it is important to check the nutrition label to check the quality/quantity of electrolytes. It is recommended to drink water first, then include a carbohydrate drink if needed.

How to check hydration:

-       Urine color: should be a pale to lemonade color

-       Skin turgor: pinch skin on knuckle

-       Signs of thirst: dry mouth, lips and tongue

-       Feeling dizzy or lightheaded

Tips to staying hydrated:

-       Carry a water bottle throughout the day

-       Set an alarm or reminder to drink water every 1-2 hours

-       Track your water intake to hold yourself accountable

-       Add flavor to your water to increase intake (lemon, mint, cucumber, berries)

DRINK MORE WATER!!

7 Stress-busting Nutrition Tips

Stress. It’s one word that’s sure to make you feel that familiar pit in your stomach. We’ve all felt stress, whether mental or physical, and we’re all looking for ways to help our body and mind deal with it. Luckily there are ways to cope, and one of those is through what you eat.

According to the National Institute of Mental Health, long-term stress can cause irritability, sleeplessness, and digestive problems, and over time can lead to more serious problems like heart disease, high blood pressure, and depression or anxiety.

Uncontrolled stress can take a serious toll on your body and your mind, but fighting back with good nutrition can get you back on track. The tricky thing is, that may be exactly the opposite of what you want to do right now.

At the exact time that you need to be eating healthier, your body may be trying to get you to crave less nutrient-dense foods. And giving into those cravings can make your body more at risk for stress-related issues.

But recognizing the issue ahead of time can help you get the comfort you crave while still getting the nutrients you need. Mix the tasty foods below into your meal plan to boost your mood and reduce the negative effects of stress.

1. Probiotics

Research shows that stress has the power to negatively affect the good bacteria in our gut. Reducing the quantity of good bacteria in our gut seems to increase the negative effects of stress, but our diets are directly associated with the bacteria in our gut.

Yogurt is the most well-known source of probiotics, but don’t miss out on other sources like sauerkraut, tempeh, kimchi, and kombucha. In addition, these foods may help with your immune system, which is also dependent on your gut health.

2. Fiber-rich carbs

Now that we know how important it is to maintain a healthy gut when it comes to our mental health, fiber is another critical component in this relationship.

You can get fiber from a variety of foods, such as starchy vegetables, fruit, and whole grains like brown rice, quinoa, buckwheat, oats. Not only do these foods help boost the healthy bacteria in our bellies, but these forms of carbohydrate also can increase the stress-reducing hormone serotonin.

3. Omega-3 fatty acid

Those fishy foods have a super power and that’s omega-3 fatty acids. Your body can’t make these essential fats by itself, so you have to get them through food.

Fatty fish are also rich sources of B vitamins which play many vital roles in the body, such as calming the nervous system and balancing mood. If you’re not a fan of fish, a krill oil supplement can help you get the same benefits.

4. Rhodiola rosea

This herb may be garnering new attention, but it’s been used as a traditional medicine in eastern and northern Europe for centuries.

Taking a rhodiola supplement in the morning can help you support cortisol levels, and unlike other stimulants like caffeine, it doesn’t seem to increase your heart rate or blood pressure.

5. Chamomile

Long touted as the tea of choice for chill grandmas, chamomile has some helpful calming effects. A 2016 study of new mothers found that drinking chamomile tea every night for two weeks led to better sleep quality, which is understandably critical in those first months of early parenthood.

6. Chocolate

Yes, chocolate is a treat. But a little bit of dark chocolate, which is the highest in flavonoids and lowest in added sugar, can be a great mood booster.

Ingesting chocolate has also been to decrease perceived stress, which in itself takes a toll on the body. In one study some stressed out medical students were able to decrease their perceived stress by eating a small amount of chocolate every day.

7. Antioxidants

We hear a lot about antioxidants, but once you understand their function, it’s a no-brainer that a diet rich in these molecules can do wonders for stress.

Make an antioxidant smoothie by adding several sources of antioxidants like berries and dark leafy greens to get a variety and balance of nutrients. You can also add some of the other foods on this list like yogurt, flaxseeds, and chocolate to compound benefits.

Chocolate Beast Smoothie

Need a meal replacement or weight gainer shake? Give our Chocolate Beast a shot!

Chocolate Beast recipe:
- 2 cups whole milk or chocolate milk
- 1/4 cup peanut butter
- 2 frozen bananas
- 1 scoop chocolate protein
- 1 cup full fat Greek yogurt

Using whole milk, it’s 1200 calories, 66g protein, 117g carb (105g net carbs), 12g fiber, 57g fat as well as >100% DV vitamin A and calcium

Give it a shot and let us know what you think!

Fountain of Health

Agua, high quality H2O, plain ol’ water or my favorite, Adam’s Ale. No matter what you call it, water is absolutely a cornerstone to life. Water comprises ~70% of our body and plays a role in every bodily function. From temperature regulation and lubricant of joints to detoxification, adequate water consumption is necessary for an optimized lifestyle.

 As the hot season is rapidly approaching, one way to prepare is by making small changes today in the amount of water you drink. Usually I suggest people get half to a full ounce of water per pound of body weight, but as it gets warmer and you sweat more, that amount can be increased individually. Or as I saw on a meme once, “if you drink a gallon of water a day, you won’t have time for people’s drama because you’ll be too busy peeing.”

 If it is hard to remember to drink water through the day you can try getting a water bottle and set an alarm to fill it up every hour, empty or not.

If you don’t like the taste of water try adding cucumber, lemon, or mint to the water to spruce it up. You can even drink unsweetened green tea that will provide antioxidants as well. Whatever way you find helpful, do that.

 Finally, and least of all, eat more vegetables and fruits. Any fresh fruits and vegetables are great ways to increase your fluid intake through your food. Aim for at least 3 colors of produce on each plate to have a variety! Some water-rich produce include: cucumber (97%); lettuce, celery, zucchini (95%), spinach (92%); broccoli (91%); carrots (87%); tomato (94%); watermelon (92%); grapefruit & strawberries (91%); cantaloupe (90%); peach (88%); apple (84%); pineapple (87%); raspberries (87%); apricot (86%); blueberries (85%); apple (84%); cherries (81%); banana (74%).

 As always, if you have any questions, comments or concerns, feel free to contact me. We can discuss an eating and hydration plan just for you.

Get Ahead of the Carve: 7 Health Benefits of Pumpkins

It’s that time of the year - pumpkin everything!  However, let’s think beyond the pie crust or spiced lattes and explore the many health benefits of pumpkins.

1. Maintain healthy weight

Pumpkins are actually very low in calories and provide some good nutritional value. For example, 1 cup of cooked pumpkin is only 49 calories but is jam-packed with fibrous carbohydrates (12 g {3g fiber}), protein (2 g) and fat (0.2 g).

2. Build healthy bones

Usually bone health isn't at the top of our list for nutritional considerations, but that doesn't mean it's not important.  Pumpkins are high in magnesium with 11% of your referenced daily intake (RDI). Even though we link calcium and Vitamin D to strong bones, magnesium is actually responsible for transporting the calcium in the body.

3. Reduce blood pressure

With high blood pressure affecting 1 in 3 adults, using natural food intake for reduction is a fantastic helpful first step for your health. As we already know, pumpkins are high in magnesium, but they are also high in potassium (16% of RDI), which make this combo great for blood pressure regulation. Applying pumpkins with a low sodium, fruit and vegetable rich diet help to take your blood pressure regulation a step further!

4. Reduce stress

Family and friends make the holidays great, but all of the great foods add to the festive experience! Pumpkin, and other Thanksgiving Day foods such as turkey, contain tryptophan, an amino acid that has been shown to help manage and even reduce stress. 

Outside of Thanksgiving, a good approach could be to hit the gym and get a good workout, then come home and pair it with a nice pumpkin dish to help you relax and kickback.

  • Vitamin B2 (11% of RDI)

5. Reduce your risk of injury

A consistent fitness routine is an essential aspect of a healthy lifestyle. In order to stay consistent, injury prevention is of critical importance. Pumpkin is a great source of Viitamin C (19% of RDI), which boosts collagen production to maintain healthy skin and connective tissues in joints.

6. Boost your heart health

One of the main variables of heart health is managing your LDL or “bad” cholesterol. One great natural way to reduce these levels of LDL are through fibrous fruits and vegetables. As previously mentioned, pumpkins have a great kick of fiber (3g). Although very high, pumpkin does not provide your recommended daily intake completely, so pairing pumpkin with whole grains can be a healthy way to meet those recommendations.

7. Strengthen eyesight
With age comes new worries for our health. One concern is the diminishing eyesight. Pumpkins are here to save the day! They are high in Vitamin A (245% of RDI) which is good for boosting vision health. Vitamin A also helps to reduce the risk of macular degeneration as we age.

Food = Fuel

Let’s sit back for a second and contemplate the impact that food has on our daily lives. Go ahead - take a minute and think through the foods that you’ve eaten so far today. If, as the title of this blog indiciates, food = fuel, then what type of performance are you expecting to receive based on your food choices?

Here are a few tips to put you on the right track for fueling for optimal performance:

  • Fuel early and often: Life is busy, and sometimes we wake up and hit the ground running. Forgetting to start by fueling for the day ahead is similar to driving by the gas station when your tank is empty. As stated before, life is busy, so plan ahead. Plan your morning meal the night before or have a quick go-to breakfast for those days when you are in a hurry. Check out our recipe for Overnight Oats if you are looking for inspiration.

  • Incorporate a wide variety of foods: We are creatures of habit, and it is very easy to get into the rhythm of eating the same foods over and over...and over again. By limiting yourself to a small grouping of foods, you may not receive the benefits associated with a well-rounded diet. Take a look at one of our previous blogs 7 Stress-busting Nutrition Tips to see the variety of foods listed. If this many foods can boost your mood and reduce the negative effects of stress, what results could you see by adding other high nutrient and tasty foods into your life?

  • Be Intentional: Fuel with an outcome in mind. To put this thought into practice, take mental note of what your body is telling you throughout the day. Are your feelings positive, increased energy and focus, or are you feeling sluggish or tired? Take note and be mindful of what food decisions are driving these feelings.

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