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.

Have questions, please let us know through the contact us button at the top right corner of your screen.


Fad Diets

Within nutrition, there is this strange sort of tribalism that I have seen over the past few years.

One side says it has to be this way and the other side says it has to be that way. A lot of the times I feel the true intention of the message gets lost in the quest to be right. Let’s take fad diets for instance. There are those who promote the miracles of the ketogenic diet and its ability to shred weight immediately. Then there are those who will argue the complete opposite and chastise those who say anything positive about the ketogenic diet approach. It’s not so black and white, and ultimately the people who need the information most, get lost in the battle that ensues and never get an answer to “what diet will work best for ME?”

 Here’s the deal, diets, in general, tend to be restrictive and this proves to be less sustainable over time. The only reason I see to restrict food is when it has been identified to cause an allergic reaction or is medically relevant. Rather, I try to introduce new ideas, behaviors, and foods. Introducing foods as opposed to taking away gives more variety. In regard to the fad diets, this restriction and taking away of foods is why I see many people cycle through them instead of staying on them.

However, I do see that most of the fad diets promote the case for reducing the intake of processed foods and increasing the intake of whole foods. This point alone is at the heart of almost every talk I conduct with clients. Notice it’s not restricting processed food intake but reducing. We need to be able to indulge in foods that bring joy and happiness. We need to be able to partake in a stress-free meal with family and friends.

 If I could have you take away just one thing after reading this, it would be that I want people to be skeptical about the information they receive. Just because someone eats good food, does not make them an expert on food, no more than someone with lots of money is a financial advisor.

As always, feel free to contact me with any questions, comments, or concerns.

Be good to yourself and be good to others!

The New Norm

There is a plan to get the economy back up and running after the shutdown and get people out after being quarantined. I imagine that most people will be excited and ready to get back to a sense of normalcy. But why is a Dietitian talking about economy and social interactions? Well, I’d like to express a few things that have been learned from this pandemic that can be used without social restrictions.

One, social distancing is a great way to thwart the spread of a communicable illness, be that virus, bacteria or other disease. Grocery stores have recently, as of the past 2 years or so, provided one of the best ways to prevent spread by their online click list features. You select what you need, they shop for it, and you go pick it up at a convenient time for you. As a father of 4, there really is not many better options to reducing pain and anguish that will most assuredly be had by telling my kids they don’t get candy at the checkout counter. What I have found, is that one of the best ways to maximize savings from this feature, is to make a grocery store list as if you were actually going to the store. Making a list will reduce the chance for random clicks of items we don’t actually need and reduce stress of brand or type selections that need to be made. I imagine if you try this feature, you will find its convenience can be justified even when social distancing is less of a factor.

Second, and right on the heels of number one, is that the value of a good game plan cannot be understated. A game plan gives us the best chance for future success in unexpected times. How does this apply to nutrition? Making a game plan can look like a list of staples to have in the pantry, a calendar with meals for the week or month on it, or even the shopping list as above. As we have seen the grocery stores can run out of items and a well-stocked pantry can alleviate a lot of problems. My pantry is never without items to create a chicken and rice casserole or at the very least, beans and cornbread. Each of these dishes can be scaled up or down accordingly and can be used for multiple days of meals. So, in the event that the grocery stores run out of meat for hamburgers or milk and eggs, I always have pantry items to make a meal on the fly.

I think finally, and most surely not the least of all, we have found the importance of good, quality interactions. We have been quarantined, and if we have been following the rules, we have not been around our friends and family aside from those in immediate household. I know I missed my grandfather’s 96th birthday. God willing, 96 more after this year. Take the time to realize who you miss and why you miss them. Take the time to identify those who are enhancing your life and your path forward, like a Dietitian who laughs and smiles with you as you make progress towards your wellness goals. And when it’s all said and done and we can get back to them, don’t leave their presence again without making it absolutely clear how important they are to you. It’s been tough and it will be tough going forward, but adversity reveals strength and character.

Be good to yourself and be good to others!

Put Some Umph In It

Day 7,051 of Quarantine and I am about sick of making 3 meals a day. I anxiously await the Left-over days I have planned on my schedule to have a break from creating a new dish. I am losing steam and there is only so many peanut butter and honey sandwiches with cinnamon I can make.

One of the things I remember best about being in the field training when I was in the Army, was the MRE’s - Meal Ready to Eat. Some were good, some were less good, but all were a surprise. I fancied myself the Emeril Lagasse due to my ability to mix the components of the provided meal to make a spectacular dish. I added tabasco, Tony Chachere that I kept in my pack, or mixed the cheese filled pretzels in the gumbo! Let’s be honest, it was the best thing I had available, it was probably not that great. However, this got me thinking how to spice up meals that I am making at home.

How can I put some UMPH! to craft mac-n-cheese though? Well, I am glad you asked. Get a can of black beans, drain and rinse the beans, and add them to the mix, now you have added some fiber and protein to the concoction. Have any frozen peas, broccoli, or green beans? Steam them or heat them in the microwave and add those in too. Make the meal colorful and exciting! It’s a great way to get more nutrients and if you have kids, it’s a great way to get them to eat vegetables they usually wouldn’t eat.

Just remember, as a Texins’ Member, you have access to a Registered Dietitian (that’s me!). If you have questions, comments, or concerns, do not hesitate to email or send messages on the Texins’ Facebook page. We are all in this together, in our own separate locations. It will end, and we will be back together someday.

Be good to others and be good to yourself!