Category: Nutrition

Nutrition for Menopause and Perimenopause: Thriving Through Change

Posted on Updated on by Heather Burkle

A Natural Transition

Menopause is not a disease or a deficiency; it’s a natural phase of life. Embracing this natural journey and nourishing your body with the right nutrition can make a world of difference in how you feel.  

Understanding Perimenopause and Menopause

Perimenopause typically starts in a woman’s late 30s or early 40s. During this period, the ovaries gradually reduce the production of estrogen and progesterone, resulting in hormonal fluctuations that can extend over 6-8 years. Menopause, officially defined as 12 consecutive months without a menstrual period, generally occurs between the ages of 45 and 55.

Common Symptoms and Challenges

Perimenopause and menopause bring about a spectrum of symptoms, encompassing hot flashes, sleep disturbances, brain fog, mood swings, and more.  Additionally, these hormonal changes can elevate the risk of conditions such as obesity, heart disease, osteoporosis, and mental health issues.

Nutrition to the Rescue

Nutrition can be your ally in navigating this transition. Here are essential nutrients and their food sources to enhance your health and well-being:

    • Protein: Lean sources like chicken, fish, Greek yogurt, and beans aid in weight management, stabilize blood glucose, and preserve lean muscle mass. Don’t forget eggs and tofu for variety!
    • Fiber: Found in avocados, berries, veggies, and whole grains, fiber helps control appetite, maintain a healthy weight, and supports digestive health. It even reduces the risk of certain cancers.
    • Omega-3 Fatty Acids: These powerhouses found in salmon, sardines, and walnuts benefit your brain, heart, and bones. They can also ease hot flashes, joint pain, and inflammation.
    • Magnesium: Leafy greens, dark chocolate, and nuts provide magnesium, crucial for bone health, better sleep, mental well-being, and heart health.
    • Vitamin D: Get your dose from oatmeal, dairy, salmon, and almonds. Vitamin D supports weight loss, lean muscle mass, and strong bones while reducing the risk of breast cancer and fatigue.
    • Calcium: Protect your bone density and heart health with low-sugar Greek yogurt, almonds, sardines, and leafy greens like kale.

Nourishing Your Journey

Remember, perimenopause and menopause are natural phases of life. With the right nutrition, you can feel your best during this transition.  

Ready to explore how nutrition can support you during this phase of life?

Join us for the Thriving Through Change: Menopause and Perimenopause Nutrition Workshop at the YMCA at Pabst Farms. Workshop dates: Oct 6th or Oct 14th. 
Learn More Here

A Healthy Recipe: Omega-3 Salad by Sara Dow

Ingredients:

  • 2 cups mixed salad greens
  • 4 oz cooked salmon 
  • 1 Tbsp walnuts
  • 1 Tbsp pepitas (pumpkin seeds)
  • ½ medium avocado, sliced
  • 1 oz cheddar cheese OR feta cheese

Preparation:

  1. Layer salmon, walnuts, pumpkin seeds, and avocado on a bed of salad greens.
  2. Top with shredded cheddar cheese (pairs nicely with avocado ranch dressing from ALDI) or crumbled feta cheese (pairs well with balsamic vinegar).

Yield: 1 serving

Nutrition: This Omega-3 rich salad is a nutritional powerhouse. Salmon provides a generous dose of omega-3 fatty acids that support brain, heart, and bone health. Walnuts and pepitas add a satisfying crunch and extra omega-3 goodness. Avocado contributes heart-healthy monounsaturated fats and potassium. Top with cheese for a boost of protein, calcium, and vitamin D. Enjoy! 

 

Discover this Resource…

The North American Menopause Society (NAMS) offers evidence-based articles, expert advice, and a wealth of resources to help you navigate this transformative phase of life with confidence. Visit their website to access these valuable resources and find a menopause specialist in your area.

NAMS Website: menopause.org

About Sara Dow

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Essential Nutrients for Active Aging

Posted on by Katie Anderson

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Maintaining an active and healthy lifestyle is important to support independence and vitality as we age. In this blog post, we’ll examine essential nutrients that promote active aging and offer simple ways to incorporate these nutrients into your diet.

Calcium: Essential for bone health, calcium becomes even more crucial for seniors to prevent bone density loss. Enjoy a cup of low-sugar yogurt or milk as a mid-morning snack. Add a sprinkle of cheese to your omelet or have a glass of calcium-fortified orange juice with breakfast.

Vitamin D: Supports bone health and immunity; its significance increases with age due to reduced skin synthesis. Bask in some morning sunlight or enjoy grilled salmon for lunch. For a tasty treat, have a bowl of vitamin D-fortified cereal with milk as an afternoon snack.

Fiber: Vital for digestion and heart health, fiber aids in maintaining a healthy digestive system. Start your day with a fiber-rich breakfast by adding berries and ground flaxseeds to your oatmeal or whole-grain cereal. Snack on crunchy carrots and hummus or grab a handful of mixed nuts to boost your fiber intake.

Potassium: Regulates blood pressure and heart health; seniors may need more to counteract age-related changes. Opt for potassium-rich fruits and vegetables, like a sliced banana in your morning cereal or yogurt. Enjoy a lunchtime salad with spinach, tomatoes, and grilled chicken, sprinkled with almonds.

Vitamin B12: Crucial for nerve function and cognitive health, B12 absorption can decrease with age. Have a scrambled egg with avocado for breakfast or a tuna salad sandwich for lunch. Enjoy a handful of almonds or a serving of vitamin B12-fortified cereal for a quick snack.

Omega-3 Fatty Acids: Supports heart and brain health, especially valuable for cognitive function in seniors. Add a tablespoon of ground flaxseeds to your smoothie, or sprinkle walnuts on your salad for some omega-3 goodness. Consider incorporating grilled salmon, mackerel, or sardines into your dinner rotation.

Protein: Vital for maintaining muscle mass and strength, protein becomes even more important for seniors to counteract age-related muscle loss. Enjoy low-sugar Greek yogurt topped with chopped nuts for a protein-packed snack. Make a tasty quinoa salad with black beans and diced vegetables for a satisfying lunch. For more protein-boosting meal and snack ideas, check out my previous blog post, How Much Protein Do I Really Need? 

Want to learn more about how to nourish your body for active aging? Sign up for my Cooking for One class at the Pabst Farms YMCA on Friday, Sept 15th at 10:45 AM. $25  Register online or at the member services desk.

A Healthy Recipe…

Avocado Toast by Sara Dow

Ingredients:

  • 1-2 slices of whole grain bread (I like Ezekial 4:9 bread found in the freezer section at most grocery stores)
  • ½ a medium avocado
  • ½ tsp everything bagel seasoning

Preparation:

Toast the bread. Mash the avocado.  Top the toast with mashed avocado and everything bagel seasoning.   Enjoy as a snack, or top with a scrambled egg and crumbled feta cheese for a heart-healthy meal.

Yield: 1 serving

Nutrition: Whole grain bread provides a rich source of dietary fiber, while avocado packs heart-healthy monounsaturated fats and potassium. Add an egg and cheese for a boost of protein, vitamin D, and calcium.

Check out this Resource… 

The National Institute on Aging (NIA) is a division of the U.S. National Institutes of Health (NIH) dedicated to research on aging. The NIA website provides reliable, evidence-based information on aging, health, and wellness. Check out their Healthy Meal Planning Tips and free Printable Shopping List.

Website:  https://www.nia.nih.gov/health/topics/healthy-aging

About Sara Dow

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Hydration Guidelines for Optimal Performance and Recovery

Posted on by Katie Anderson

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

In this blog post, we explore the crucial role of hydration in performance and recovery. From pre-workout strategies to post-workout replenishment, read on to unlock the power of hydration and elevate your workouts to the next level. Let’s dive in!

Pre-Workout: To kickstart your workout, aim to drink 16 ounces of water within the 2-4 hours leading up to exercise. This simple step sets the stage for better performance and faster recovery.

Mid-Workout: Stay hydrated by consuming 8-16 ounces of water per hour. The specific amount will vary based on factors like body size, intensity of exercise, and environmental conditions. Larger-bodied individuals or those in high-intensity interval training (HIIT) or hot and humid environments should aim for the higher range. In contrast, smaller-bodied individuals or those engaged in low to moderate-intensity exercise in cooler conditions may find the lower end of the range sufficient. Pay attention to your body’s cues and adjust accordingly.

What About Sports Drinks? You may have wondered whether sports drinks are necessary for your hydration routine. The research suggests specific situations where sports drinks can offer performance benefits over plain water. If your sweat session falls into any of the following categories, switching water for a sports drink may boost performance:

  • Endurance events that last longer than 60 minutes.
  • High-intensity exercise sessions lasting 30 minutes or more.
  • Exercising in hot and humid conditions.
  • Participating in back-to-back workouts with less than 12 hours to recover between.

Outside of these specific situations, plain water is usually sufficient for rehydration. Keep these guidelines in mind and tailor your hydration strategy to the demands of your workout.

Post-Workout: Congratulations, you’ve crushed your workout! Now, let’s talk about post-workout hydration. Rehydrating with water is usually sufficient if you have a minimum of 12 hours before your next strenuous workout. If you engage in back-to-back training sessions with less than 12 hours between, a sports drink can speed your recovery by rapidly replacing electrolytes lost during exercise.

Hydration plays a vital role in your overall performance and recovery. By prioritizing workout hydration, you’re giving your body the fuel to recover faster, both mentally and physically, so you’re ready to take on future challenges.  

A Hydrating Recipe…

Check out this tasty, budget-friendly sports drink that will keep you fueled and give you the edge to perform your best!

Homemade Sports Drink by Sara Dow

Ingredients:

  • ¼ tsp salt
  • ¼ cup sugar
  • ¼ cup hot water
  • ¼ cup orange juice (bottled juice is fine)
  • 2 Tbsp lemon juice (I like freshly squeezed but use what you have!)
  • 3 ½ cups cold water

Preparation:

Dissolve salt and sugar in hot (tap) water.  Add the orange juice, lemon juice, and water.  Stir well.  Store in the refrigerator for up to a week.  Tip: Freeze leftover orange juice in an ice cube tray and thaw for use next time.

Yield: 32 ounces

Note: This recipe offers the electrolyte-replenishing benefits of a commercial sports drink without the added colors and fillers. The best part? It costs mere pennies per serving, allowing you to save money while supporting your hydration needs. Cheers to saving money and feeling your best! 😊 

Check out this Resource… 

The Academy of Nutrition and Dietetics is the world’s largest organization of food and nutrition professionals.  Check out the Academy website for evidence-based information and resources on various topics, including hydration and exercise nutrition.

Website: https://www.eatright.org/

About Sara Dow

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

Delicious & Nutritious Travel Snacks for Summer

Posted on by Katie Anderson

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Fuel Your Adventures: Delicious and Nutritious Travel Snacks

Are you ready for summer travel? It’s the season of exciting adventures, but let’s not forget about nutrition on the go. In this blog post, we’ll explore a variety of delicious and nutritious travel snacks that will keep your energy levels high and your mind sharp.

6 Whole Food Options for Healthy Travel:

  • Whole fruits: Apples, pears, bananas, and cuties are perfect for on-the-go and don’t require refrigeration.
  • Unsalted nuts: Choose single-serve packets for convenience and portion control. Opt for unsalted varieties if you’re watching your sodium intake.
  • Bell peppers: Snack on red, yellow, and orange bell peppers—they’re 92% water and an ideal in-flight snack to combat dehydration.
  • Baby carrots: Pre-washed and fuss-free, you can grab pre-portioned packets in the produce aisle, or portion them yourself for added convenience.
  • Dry roasted edamame: A plant-based protein powerhouse, find it in the snack aisle or purchase online from com. It stays fresh for weeks in an airtight container.

3 Prep Ahead Powerhouse Snacks:

  • 2-Ingredient Energy Bite: Combine 1 ½ cups honey-roasted nuts and 1 ½ cups pitted Medjool dates in a food processor and blend until a dough forms. Roll into 1-inch balls. Freeze in advance for easy packing.  These will keep all day at room temperature.  Store in the fridge for 3-5 days or in the freezer for 2-3 months.
  • Roasted Chickpeas: Toss chickpeas with olive oil and spice blend, then bake @400 for 30 minutes for a crispy snack. Keep for 2-3 days in an airtight container.
  • Homemade Trail Mix: Customize your own mix with two parts dried fruit with one-part nuts. Add seeds like pumpkin or sunflower and include a whole grain element such as popcorn or whole wheat cereal for a fiber boost.

6 Grab and Go Options:

No Time to Prep? No problem! Grab one of these nutritious options commonly found at gas stations and airport kiosks:

  • KIND bars: Wholesome snack bars with natural ingredients and less added sugar than most.
  • String cheese: A convenient option packed with protein, calcium, and vitamin D.
  • Trail mix: Choose a fruit and nut mix with minimal added sugar. Check the ingredient label for this information.
  • Boiled egg: An inexpensive and filling snack with high protein absorption.
  • Single Serve Hummus or Guacamole cups: Plant-based protein from chickpeas or heart-healthy fats from avocados. Pair with veggies for a balanced and nourishing snack.

Do you have a favorite healthy travel snack? I’d love to hear from you! Drop me a line at [email protected] to share.

About Sara Dow

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 

Have a question? Drop Sara a line at [email protected].

From Iron to Zinc: Essential Vitamins and Minerals for an Active Lifestyle

Posted on by Katie Anderson

Sara is an ACE Certified Personal Trainer and Fitness Nutrition Specialist for the YMCA. In 2018, Sara was inspired by the YMCA community to go back to school and pursue her dream of becoming a Registered Dietitian Nutritionist (RDN).  Her monthly blog posts feature evidence-based nutrition information, healthy recipes, and member Q&As. 

Did you know your diet is as important as exercise for achieving your fitness goals? In fact, fueling your body with key vitamins and minerals can improve your athletic performance, help prevent injuries, and speed up recovery. This blog post will explore the essential vitamins and minerals that every active individual should incorporate into their diet. Let’s dive in!

  • B vitamins arecrucial for converting food into energy and supporting athletic performance. Fortified cereals, salmon, chickpeas, peanuts, and almonds are all great sources of B vitamins. Incorporating these foods into your diet can boost your energy levels, helping you power through tough workouts.
  • Vitamins C and E, Beta-Carotene, and Selenium protect your cells from exercise-induced damage and boost your immune system.Bell peppers, sweet potatoes, apricots, nuts, coconut, and dates are all excellent sources of these nutrients. By incorporating these foods into your diet, you can recover more quickly from your workouts and reduce your risk of illness, enabling you to maintain a consistent exercise routine.
  • Calcium and vitamin D help to maintain strong bones and are especially important for high-impact exercises like running or jumping.Good sources include seafood, dairy, fortified soy milk, and orange juice. Incorporating these foods into your diet can reduce your risk of injury and support optimal bone health.
  • Zinc is essential for tissue growth and repair, boosts your immune system, and reduces inflammation. Add almonds or pumpkin seeds to your oatmeal or nut butter toast to boost this mineral. Incorporating these foods into your diet supports faster recovery after workouts and helps keep your body strong and healthy.
  • Magnesium is crucial for energy production and muscle function, yet many people are deficient in this mineral. Boost your intake by incorporating magnesium-rich foods such as dates, cashews, peanuts, salmon, milk, and dark chocolate. You’ll improve your energy levels, reduce your risk of muscle cramps, and enhance your overall athletic performance.
  • Iron is essential for producing energy and supplying oxygen to muscle cells. Good sources include meat, poultry, beans, eggs, edamame, and fortified cereal. Even a small iron deficiency can negatively affect athletic performance, so prioritize this nutrient and give your body the fuel it needs to perform at its best!

What About Supplements? While supplements can be helpful in certain situations, whole foods are the best source of nutrients for your health and athletic performance. If you take supplements, choose third-party tested products for quality and safety. Be sure to inform your doctor of any supplements you take, as they can interact with common medications, including birth control. Stay informed and make smart choices for your health!

A Healthy Recipe…

Coconut Cashew Bites by Sara Dow

Ingredients:

  • 1 cup Medjool dates, pitted
  • 1 cup unsweetened coconut
  • 1 cup raw, unsalted cashews
  • ¼ tsp fine sea salt (omit if using salted cashews)

Preparation:

Combine dates, coconut, and cashews in a food processor and blend until smooth.  Roll into 1” balls. Store in the refrigerator for 3-5 days, or in the freezer for up to 1-2 months.

Nutrition Information: Cashews are a great source of protein, healthy fats, and antioxidants. Dates are packed with fiber, potassium, and other essential nutrients that can help regulate blood sugar levels and improve digestion. Unsweetened coconut is rich in medium-chain triglycerides (MCTs), which are easily digested and used as a quick source of energy.

These ingredients make for a delicious and nutritious snack that can help boost energy levels and support overall health. Enjoy!

Check out this Resource… 

NCAA.org is a valuable resource for active exercisers seeking information on sports, fitness, and college athletics. It offers a wealth of reliable information and resources on topics such as sports medicine, nutrition, and rules and regulations for college athletes.  Check out this great fact sheet on fueling for recovery.

About Sara Dow

Want to level up your nutrition?  Register for a One-On-One Performance Nutrition Workshop with Sara. In this 60-minute session, Sara will provide evidence-based guidelines for pre- and post-workout nutrition specific to your goals, healthy recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery. Click here to register today! 


Have a question? Drop Sara a line at [email protected].

Fuel Your Fitness with Bananas: Debunking the Myths

Posted on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

As a fitness nutrition specialist and personal trainer at the YMCA, people often ask me about the best foods to support overall health and athletic performance. One question that’s been trending is: are green bananas better than ripe ones? Some people even wonder if they should eat bananas at all. In this post, we’ll dive into the benefits of both green and ripe bananas and dispel some myths along the way.

Green Bananas: Prebiotic Powerhouses

First, let’s talk about why green bananas are so popular. Green bananas are unripe bananas that contain resistant starch. Resistant starch is a type of carbohydrate that resists digestion in the small intestine and acts like fiber in the large intestine. Foods containing resistant starch help regulate blood sugar levels, support healthy digestion, and promote feelings of fullness. However, some people find green bananas harder to digest and may cause bloating or other digestive discomfort.

While green bananas are a great source of resistant starch, many other foods offer similar benefits. Some examples include cooked and cooled potatoes, beans, lentils, green peas, and cashews. All these foods contain resistant starch, fiber, and other nutrients which support healthy digestion and blood sugar control.

Ripe Bananas: Sweet and Nutritious

So, what about ripe bananas? Are they bad for you compared to their green counterparts? Absolutely not! Ripe bananas are packed with essential vitamins and minerals like potassium, which regulates fluid balance, vitamin C, which supports your immune system; and vitamin B6, which is vital for brain function and hormone production. Ripe bananas are also easier to digest than green bananas and provide quick energy for physical activities.

Bananas: The Sweet Truth

While bananas sometimes get a bad rap for being high in sugar, the natural sugar found in bananas comes packaged with fiber, which helps slow down its absorption into the bloodstream.  If you’re concerned about the impact of bananas on your blood sugar levels, try pairing them with a high-protein or high-fiber food.

For instance, you could enjoy a banana with a handful of almonds or a slice of whole-grain toast with almond butter. Not only will this help slow down the absorption of sugar, but it’ll also give you an extra boost of protein and fiber to help keep you full and satisfied.

Bananas: Breakfast and Snack Ideas

  • Breakfast: Top oatmeal or yogurt with banana slices or spread whole wheat toast with nut butter and banana slices for a boost of energy to jump-start your day.
  • Pre-workout snack: Eat a ripe banana with a tablespoon of almond butter or a small handful of almonds 30-60 minutes before your workout. The natural sugar in the banana will provide a quick boost of energy, while the healthy fats and protein in the almonds offer sustained energy and support post-workout recovery.
  • Post-workout snack: Blend a ripe banana with Greek yogurt, chocolate milk, and frozen berries. This will provide an outstanding balance of carbs, protein, and antioxidants to support muscle recovery and reduce inflammation post-workout.

Performance Nutrition Workshop

If you want to learn more about how to fuel your workouts, register for my performance nutrition workshop. You’ll receive evidence-based guidelines for pre- and post-workout nutrition, recipes, and practical tips for incorporating real foods into your diet to support optimal performance and recovery.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

From Soy to Coconut: Which Plant-Based Milk is Right for You?

Posted on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

From Soy to Coconut: Which Plant-Based Milk is Right for You?

Going plant-based is becoming increasingly popular, and it’s not just about cutting out meat. Many people are also choosing to switch to plant-based milk, such as soy, almond, oat, and coconut milk. What are the benefits of each, and how do they differ from one another? Let’s explore.

Soy Milk

Soy milk is one of the most popular plant-based milk options, and for good reasons. It is the only plant-based milk nutritionally equivalent to dairy milk under the USDA Dietary Guidelines for Americans, 2020-2025.

Dairy, including fortified soymilk, provides essential nutrients like calcium and vitamin D that are crucial for bone health. If you’re curious about these nutrients and their roles in the body, check out this article from the Bone Health and Osteoporosis Foundation. 

Almond Milk

Almond milk is an excellent option for those looking for a low-calorie milk alternative. It is low in calories and fat, making it a good choice for those watching their weight. Almond milk is also a good source of vitamin E. This antioxidant can help protect against several forms of cancer and cardiovascular disease.

Oat Milk

Oat milk provides a great fiber source, making it an excellent choice for supporting digestive health. Research has also shown that oat milk can help lower cholesterol levels and reduce the risk of heart disease due to its beta-glucan content, a soluble fiber that can lower LDL (harmful) cholesterol levels. Oat milk’s natural sweetness and creamy texture make it a versatile ingredient suitable for everything from baking to adding to coffee or tea.

Coconut Milk

Coconut milk is a good source of medium-chain triglycerides (MCTs), a type of fat that can be easily converted into energy by the body.  MTCs have been shown to offer potential health benefits, including improved cognitive function, weight loss, and reduced risk of heart disease. Keep in mind, coconut milk is high in saturated fat, so it should be consumed in moderation.

Did you know that many plant-based milks are loaded with added sugar? It’s true! Before you reach for that carton, be sure to check the nutrition label for any added sweeteners. To keep your sugar intake in check, consider choosing unsweetened varieties instead.

A Healthy Recipe … or five 😊

Check out these delicious and healthy drinks you can make at home using plant-based milk and herbal teas:

Spiced Chai Latte: Brew a cup of black chai tea and mix with a cup of unsweetened almond, soy, or oat milk. Add in a sprinkle of cinnamon, nutmeg, and cloves, and sweeten with a touch of honey or maple syrup if desired.

Turmeric Golden Milk: Combine a cup of unsweetened coconut milk with a teaspoon of ground turmeric, a pinch of black pepper, and a teaspoon of honey or maple syrup. Heat on the stove until warm and frothy.

Matcha Latte: Whisk a teaspoon of matcha powder into a cup of unsweetened soy milk, almond milk, or coconut milk. Sweeten with honey or maple syrup to taste.

Peppermint Mocha: Brew a cup of peppermint tea and mix with a cup of unsweetened chocolate almond milk.  Sweeten with a touch of honey or maple syrup if desired.

Lavender Latte: Brew a cup of lavender tea and mix with a cup of unsweetened oat milk. Sweeten with honey or maple syrup to taste.

Check out this Resource… 

Check out HerbList, a free app developed by the National Institute of Health (NIH), for evidence-based information on popular herbs like ginkgo, turmeric, and kava.  With HerbList you can quicly check for potential herb-drug interactions, safety, and side effects. The app is available for download on iPhone, iPad, and Android devices from the Apple App Store or Google Play.

Empower yourself with knowledge!

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 


Email Sara

Collagen: Fact vs. Fiction

Posted on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

Collagen is a crucial protein for healthy skin, bones, and joints, but our natural production slows down as we age.  A recent explosion of collagen supplements on the market promises everything from improved skin and hair health to decreased joint pain and reduced inflammation. With so many claims, it can be tricky to separate fact from fiction.  Let’s explore some myths about collagen supplements and good food sources of this essential nutrient.

Common myths about collagen supplements:

Myth 1: Collagen supplements can reverse aging.

Fact: While collagen supplements may improve the appearance of the skin, they cannot reverse the aging process. Aging is a natural process, and no supplement can stop it altogether.

Myth 2: Collagen supplements are vegan.

Fact: Most collagen supplements are derived from animal sources, such as cow hides and scales. However, vegan collagen supplements from plant-based ingredients like seaweed, algae, and amino acids do exist.

Myth 3: Collagen supplements are the only way to increase collagen in the body.

Fact: Other ways to boost collagen production include eating a diet rich in collagen-boosting nutrients like vitamin C and amino acids. Obtaining collagen from food sources is inexpensive and provides additional nutrients and health benefits beyond just collagen.  

What are good food sources of collagen?

  • Bone broth: Bone broth is an excellent source of collagen, made from simmering animal bones and connective tissue.  Check out this simple recipe for homemade bone broth from a registered dietitian.
  • Fish: Fish, especially the skin, is a rich source of collagen. Salmon, tuna, and cod are good options. 
  • Chicken: Chicken skin and bones contain collagen, making it a good choice for those looking to boost their collagen intake.
  • Eggs: Egg whites are high in proline, an essential amino acid for collagen production.
  • Citrus fruits: Citrus fruits like oranges and lemons are rich in vitamin C, essential for collagen synthesis.

What about collagen supplements?

It is important to consult with your healthcare provider or a registered dietitian nutritionist (RDN) before starting any new supplement to ensure it is safe and appropriate for your individual needs.

What does the research say?

The effectiveness of collagen supplements remains a topic of debate. A 2019 review of 11 studies on the use of collagen supplements for osteoarthritis found that while collagen supplements may reduce joint pain, there is no evidence to support their use for improving joint function or reducing inflammation.  Another study from 2018 found that collagen supplements may improve skin hydration and elasticity, but further research is needed to confirm these findings.

How do I find a reputable supplement brand?

Choosing a reputable collagen supplement brand is essential as some supplements may not contain the advertised amount or quality of collagen. To ensure a high-quality collagen supplement, look for products certified by third-party organizations like NSF International, USP, or ConsumerLab.com. These organizations test products for purity, potency, and safety. Look for their certification mark on the product label.

Summary: While some studies suggest that collagen supplements may benefit skin, joint, and bone health, more research is needed to confirm these findings. A balanced diet that includes collagen-boosting foods, such as bone broth, fish, chicken, eggs, and citrus fruit, is a safe and effective way to support overall health and collagen production. 

Contact: Have a question about nutrition?  Drop Sara a line at [email protected]. Your question may be featured in a future blog post.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

National Nutrition Month: Small Changes, Big Impact on Quality of Life

Posted on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

March is National Nutrition Month in the United States, a time to focus on the importance of healthy eating habits and the impact they have on our overall health and well-being.  Eating a nutritious diet can help us achieve and maintain a healthy weight, prevent chronic diseases, and boost our energy levels. But did you know that nutrition can also play a crucial role in improving our quality of life?

A healthy diet can help us feel better physically and mentally. When we eat well, our bodies have the fuel they need to function properly. This means we have more energy to get through our day and can perform better in both physical and mental tasks. Additionally, a balanced diet can help improve our sleep patterns, leading to better rest and overall mood.

In addition to the physical benefits, proper nutrition can also help improve our mental health. Certain nutrients, such as omega-3 fatty acids and B vitamins, have been linked to improved cognitive function and mood. Eating a diet rich in fruits, vegetables, whole grains, and lean proteins can also help reduce inflammation in the body, which has been linked to depression and other mental health issues.

Making small changes to your diet can have a big impact on your overall quality of life. Start by incorporating more fruits and vegetables into your meals, opting for whole grains over refined grains, and choosing lean proteins such as fish, chicken, and beans.  Snack on nuts and seeds instead of processed snacks, and drink plenty of water throughout the day to stay hydrated.

It’s important to note that healthy eating is not about strict diets or deprivation. It’s about finding a balance that works for you and making sustainable changes to your eating habits over time. Start by setting small goals for yourself, such as eating a vegetable with every meal or swapping out sugary drinks for water and tea. Celebrate your successes along the way and don’t be too hard on yourself if you slip up.

National Nutrition Month is a great time to start focusing on your eating habits and how they impact your quality of life.  Make a commitment to yourself to prioritize nutrition and take small steps towards a healthier lifestyle.  Your body and mind will thank you!

A Healthy Recipe…

Chickpea and Cannellini Soup by Sara Dow (gluten and dairy free)

Ingredients:

  • 2 Tbsp extra virgin olive oil
  • 1 cup carrots, peeled and chopped
  • 1 cup celery stalks, chopped
  • 1 cup yellow onion, chopped 
  • 1 cup frozen corn
  • 1 tsp fine sea salt
  • 2-3 garlic cloves, minced
  • 1 (32 oz) box of vegetable broth
  • 1 can (15 oz) chickpeas (aka garbanzo beans)
  • 1 can (15 oz) cannellini beans (or other white bean), rinsed and drained
  • 3 cups baby spinach
  • ½ cup grated parmesan cheese (omit for dairy-free)

Preparation: 

Heat oil in a large pot over medium heat. Add carrots, celery, onion, corn, and salt and sauté until softened, about 5 minutes. Add garlic and sauté for 1 minute. Add broth, chickpeas, and cannellini beans. Bring to a boil, then turn heat to low, and simmer covered for 20 minutes. Add the spinach. Ladle into soup bowls and top with grated Parmesan (if using). Add salt and pepper to taste. Pair with whole grain bread and fruit for a well-balanced meal.

Yield: 6 – 1 cup servings.  Store leftovers in the fridge for 3-4 days or in the freezer for up to 3 months.

Nutrition: Broth is nourishing, hydrating, and soothing. Garlic and onions have antibacterial properties to help fight germs. Spinach and carrots are loaded with vitamin C. Chickpeas and cannellini beans are high in protein to support immune function and muscle tissues repair and fiber to promote gut health.

Check out this Resource… 

The Produce for Better Health Foundation (PBH) is committed to helping people enjoy happier, healthier lives by eating more fruits and vegetables every day. Check out their website for free resources including fruit and vegetable nutrition, storage and handling guides, inspiration and recipes, and insights and tips from experts.

To read more posts like this one, be sure to visit our main blog page at www.glcymca.org/blog.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Mediterranean Diet on a Budget

Posted on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

The Mediterranean diet is widely recognized as one of the healthiest dietary patterns in the world. It’s rich in fruits, vegetables, whole grains, legumes, and healthy fats and low in processed foods and saturated fats. This eating pattern has been associated with numerous health benefits, including reduced risk of heart disease, stroke, and some cancers, improved weight management, and overall health. 

My last blog post shared tips for getting started with a Mediterranean diet. However, many people are intimidated by the idea of following the Mediterranean diet because they think it is expensive and difficult to maintain on a budget.  This is a common misconception, and with a few simple tips and tricks, it’s possible to follow the Mediterranean diet without breaking the bank.

Plan your meals in advance.  Planning your meals in advance is a great way to stay organized and avoid impulse buys. Make a grocery list of all the ingredients you need for the week and stick to it when shopping. This will help you save money by avoiding impulse purchases and reducing waste.

Shop in-season produce. Buying in-season produce is a great way to save money and get fresh, flavorful ingredients. In-season fruits and vegetables are cheaper than those out of season because they are more readily available. Check out this guide to see what fruits and vegetables are in season.

Buy in bulk. Buying in bulk is a great way to save money on staples like grains, legumes, and nuts. These ingredients can be stored for long periods.  Check out this USDA guide for storing dried goods.

Cook at home.  Cooking at home is one of the best ways to save money while following the Mediterranean diet. Homemade meals are usually healthier and less expensive than eating out. Plus, you have complete control over the ingredients and can easily adjust portions to fit your budget.

Use leftovers.  Leftovers are a great way to stretch your food budget further. Consider doubling the recipe when you cook so you have enough for another meal. You can also freeze leftovers for a quick and easy meal later in the week.

Substitute expensive ingredients. If a recipe calls for an expensive ingredient, consider substituting it with a more budget-friendly option. For example, you can use canned or dried beans instead of fresh ones or substitute olive oil with a cheaper alternative like avocado oil.

Grow your own herbs and spices. Consider growing your own herbs and spices at home to save money and get fresh, flavorful ingredients.  Check out the PBS Let’s Grow Stuff website for fun and simple videos designed to help beginner gardeners learn the tools of successful vegetable and herb gardening.

Avoid highly processed foods. Highly processed foods are often high in unhealthy fats, sugars, and salt and can be expensive. Instead, focus on whole, unprocessed ingredients like fruits, vegetables, whole grains, and legumes.

Following these tips and tricks can help you enjoy the benefits of a Mediterranean diet without breaking the bank.  Start by incorporating more fresh, whole ingredients into your diet today and enjoy the many health benefits of the Mediterranean diet!

Questions?  Drop me a line at [email protected]

To read more posts like this one, be sure to visit our main blog page at www.glcymca.org/blog.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara