Nutrition and Wellness – Glacial Community YMCA

Enjoy Summer Safely

Posted on July 8, 2024 by Kate Haslar

Essential Food Safety Tips for Outdoor Eating

Summer is the perfect time for picnics and BBQs, bringing family and friends together for fun and delicious meals. However, warm weather also creates the ideal conditions for foodborne bacteria to thrive. To ensure your summer gatherings are safe and enjoyable, follow these key food safety tips.

1. Wash Your Hands

Start with the basics: wash your hands with warm, soapy water for at least 20 seconds before and after handling food. When working with raw meat, poultry, fish, and eggs, ensure your hands are thoroughly cleaned before touching any other food. If your outdoor venue lacks running water, bring a water jug, soap, paper towels, or moist disposable towelettes.

2. Beware of Cross-Contamination

Prevent cross-contamination by keeping ready-to-eat foods such as salads, fruits, and buns in separate containers from raw meat. Always use different cutting boards, knives, and serving utensils for ready-to-eat foods and raw meat. If you need to reuse cooking or serving utensils that have touched raw meat, clean and disinfect them thoroughly first.

3. Take Your Food’s Temperature

Using a food thermometer is essential to ensure food is cooked to a safe internal temperature. Hamburgers should reach a minimum of 160°F, and hotdogs should be heated to at least 140°F. Refer to this safe internal temperature chart for guidelines on other foods.

4. Keep Cold Food Cold and Hot Food Hot

Maintain cold foods at temperatures below 40°F and hot foods at 140°F or higher. The danger zone for bacterial growth is between 40-140°F, so avoid letting food sit in this range for more than two hours. On hot days (90°F or above), this window shortens to just one hour.

Cold Foods: Transport cold food in a cooler with ice or frozen gel packs. Serve items like chicken salad or desserts in individual containers placed on ice or in shallow containers in deep pans filled with ice. Drain water as the ice melts and replace the ice frequently.

Hot Foods: Wrap hot food in heavy-duty aluminum foil and store it in an insulated carrier. Grilled food can be kept warm by moving it to the side of the grill rack away from direct heat, preventing overcooking.

5. People at Risk

Certain groups are more vulnerable to foodborne illness, including older adults, children, pregnant women, and individuals with weakened immune systems. Protect these high-risk groups by following additional safety measures. For more information, visit these links:

Adults aged 65 and older

Children younger than five years

Pregnant women

Individuals with weakened immune systems

For comprehensive food safety tips and seasonal advice, check out foodsafety.gov. Don’t miss their handy summer safety infographic—print it out and keep it on your fridge or in your vehicle’s glove box for quick and easy reference.

Conclusion

Nothing puts a damper on summer fun like foodborne illness. By practicing these essential food safety principles, you can help ensure a safe and healthy summer for you, your family, and your friends. Enjoy your outdoor meals with peace of mind!

Ready to take your nutrition to the next level?

Consider our one-on-one nutrition workshops for hands-on advice on incorporating nutritious foods into your daily routine.

Learn More Here

About Sara Dow

Sara Dow is an ACE-certified Personal Trainer, Weight Management Specialist, and Fitness Nutrition Specialist. She holds a Bachelor of Science in Nutrition and Dietetics from Kansas State University and is currently pursuing her master’s degree in Human Nutrition through the University of Alabama. Sara is passionate about helping people improve their quality of life through the power of nutrition, exercise, and community.

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 Adventures: Nutritious Travel Snacks

Posted on June 3, 2024 Updated on June 11, 2024 by Kate Haslar

Practical Tips for Selecting Nutritious Snacks

Traveling offers new experiences and adventures, but the excitement of planning your getaway can overshadow practical aspects like what you’ll eat along the way. Travel is taxing on your body, and inadequate nutrition can lead to fatigue and discomfort that lessens your enjoyment of the journey. Read on for practical tips on selecting nutritious snacks to sustain energy and support your body on the go.

Nutritious Whole Food Options for Travel:

Fruits and Vegetables: Portable fruits such as apples, pears, bananas, and cuties are ideal for travel because they do not require refrigeration. Similarly, hydrating vegetables like bell peppers, celery, and baby carrots are easy to pack and nutrient-rich, making them excellent travel companions.
Nuts, Seeds, and Edamame: Nuts, seeds, and dry-roasted edamame are excellent sources of protein and healthy fats, providing sustained energy and helping manage hunger. For convenience and portion control, opt for single-serve packets or buy in bulk and portion into snack-sized bags. Look for these in the snack aisle of most grocery stores or online at nuts.com.

Prepare Ahead Snacks:

Preparing your own travel snacks can save money and give you more control, so you aren’t reliant on costly and less healthy options. Here are some ideas for easy prep-ahead snacks:

Energy Bites: Combine 1 ½ cups of honey-roasted peanuts with 1 ½ cups of pitted Medjool dates in a food processor until a dough forms. Roll this mixture into 1-inch balls and refrigerate for up to a week or freeze for extended storage.
Roasted Chickpeas: Toss a can of chickpeas (rinsed and drained) with 1-2 Tbsp olive oil and your favorite spices, then bake at 400°F for 30-40 minutes until crispy. Store in an airtight container for several days.
Trail Mix: Create a personalized mix using two parts dried fruit and one-part nuts and seeds. Add popcorn or whole-grain cereal for additional fiber.

Smart Snacking Choices When Buying:

There may be times when prepping ahead isn’t possible. When you find yourself needing to purchase snacks on the go, look for these healthy, pre-packaged options:

Protein-Rich Snacks: Look for boiled eggs, string cheese, and single-serve hummus or guacamole cups with veggies. These snacks are not only satisfying but also packed with nutrients.
Nutritious Bars and Trail Mix: When selecting pre-packaged options like bars and trail mixes, choose products with whole food ingredients, such as nuts, seeds, and dried fruit. Opt for those containing at least 5-10 grams of protein and no more than 5 grams of added sugar per serving to help maintain energy levels and keep hunger at bay.

Hydration and Packing Tips:

Staying Hydrated: It’s essential, particularly when flying, as the cabin air can dehydrate you. Bring a refillable water bottle, fill it up after the security check, and aim to drink water regularly throughout your journey.
Packing Snacks: To save space and keep snacks fresh, utilize reusable containers or bento boxes. These prevent snacks from being crushed and organize different types of snacks, ensuring they are easily accessible during your travels. Consider packing a small, lightweight, insulated bag with a cold pack for perishable items like yogurt or cheese sticks. This strategy is particularly helpful for longer trips with limited access to fresh food.

Traveling doesn’t have to mean abandoning your healthy eating habits. With some forethought and preparation, you can enjoy nutritious snacks that help you feel your best throughout your travels. Safe travels, and happy snacking!

Ready to take your nutrition to the next level?

Consider our one-on-one nutrition workshops for hands-on advice on incorporating nutritious foods into your daily routine.

Learn More Here

About Sara Dow

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

Eat Well, Live Longer

Posted on May 1, 2024 Updated on June 11, 2024 by Kate Haslar

How Diet Influences Longevity

Research from 2022 illuminates the positive effects that dietary adjustments can have on our lifespan. By shifting from a traditional Western diet—rich in red meat, saturated fats, and refined grains—to one abundant in fruits, vegetables, legumes, whole grains, and nuts, we could potentially add up to 13 years to our lives. Incorporating more legumes (beans, peas, and lentils), nuts, and whole grains while reducing consumption of red and processed meats proves to be particularly beneficial.

Age Matters: The Younger You Start, the Better

The benefits vary by age:

In Your 20s: By adopting healthier eating habits, you have the potential to significantly extend your life, possibly by 10-13 years. Starting these changes early can enhance their effectiveness, providing your body with more time to benefit from a nutritious diet.
In Your 60s: Adopting a diet rich in fruits, vegetables, legumes, and whole grains could lead to notable improvements in your health and potentially add about 8-9 years to your lifespan. The benefits remain substantial, even at this stage.
Even in Your 80s: It’s never too late to make positive changes. By adjusting your diet, you could still potentially extend your lifespan by nearly 3.5 years. These adjustments can contribute to better overall health and quality of life, even in later years.

This data underscores the importance of incorporating more plant-based foods early in life but also highlights that it’s never too late to start.

Simple Daily Swaps for a Longer Life

Embracing a healthier diet doesn’t require a complete overhaul—simple swaps can make a big difference:

Lentils for Ground Beef: Use lentils to replace half the ground beef in recipes like spaghetti or tacos. One cup of dried lentils equals about one pound of ground beef. Simply boil them until tender and use them in your favorite dishes. Lentils are not only a great source of plant-based protein but also rich in fiber, helping to improve heart health and stabilize blood sugar levels.
Roasted Chickpeas Instead of Croutons: Add crunch and nutrition to your salads with roasted chickpeas instead of croutons. Toss them with olive oil and your favorite spices, then bake until crispy. Chickpeas are a good source of protein and contain key vitamins and minerals that support bone health and nerve function.
Popped Popcorn Over Chips: For a crunchy snack, opt for air-popped popcorn instead of chips or pretzels. Popcorn is a whole grain and can be flavored with herbs, spices, or nutritional yeast for an extra zing. Opting for air-popped popcorn, a whole grain, can contribute to better digestion and long-term heart health.

Ready to take your nutrition to the next level?

Consider our one-on-one nutrition workshops for hands-on advice on incorporating nutritious foods into your daily routine.

Learn More Here

A Healthy Recipe: Fiesta Salad with Crispy Fajita Chickpeas by Sara Dow

Try this vibrant Fiesta Salad with Crispy Fajita Chickpeas—not only is it tasty, but it’s also packed with ingredients that promote longevity:

Salad Ingredients:

2 cups mixed greens
¼ cup corn
¼ cup black beans
½ cup diced bell peppers (any color)
2 tbsp pumpkin seeds
½ cup crispy fajita chickpeas
Optional add-ons include diced tomatoes, avocado slices, and black olives.

Dressing: ALDI’s Avocado Ranch dressing pairs nicely with this salad or try a simple olive oil and lemon juice dressing for a heart healthy choice.

Crispy Fajita Chickpeas:

2 cans (15 oz each) chickpeas
1 tbsp olive oil
1 tbsp fajita seasoning

Preparation:

Preheat oven to 400°F (200°C).
Rinse, drain, and dry the chickpeas. Toss them with olive oil and fajita seasoning.
Spread on a baking sheet and bake for 30-40 minutes, stirring every 10 minutes.
Combine salad ingredients in a large bowl, top with chickpeas, and drizzle with dressing.

Nutrition: This Fiesta Salad isn’t just delicious; it’s a powerhouse of nutrients. Mixed greens provide essential vitamins and minerals, bell peppers are high in vitamin C, and pumpkin seeds offer a good dose of magnesium and zinc—all of which are pivotal for maintaining good health and preventing chronic diseases.

Discover this Resource…

Want to learn more about how dietary changes can add years to your life? Explore the Food4HealthyLife calculator, an innovative tool designed by researchers to provide personalized insights. Also, consider our one-on-one nutrition workshops for hands-on advice on incorporating nutritious foods into your daily routine.

About Sara Dow

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

Tiny but Mighty: Exploring the Health Benefits of Nuts

Posted on April 8, 2024 Updated on June 11, 2024 by Kate Haslar

A Simple Way to Improve Your Health

Are you looking for a simple way to improve your health? Consider adding nuts to your diet! Not only do nuts support brain health and cognitive function, but they also offer numerous benefits for your gut, heart, and immune system. Read on to explore the health benefits of the nine most popular nuts and simple tips to include them in your diet.

Almonds: Guardians of Heart Health

Rich in monounsaturated fats, almonds support heart health by helping to lower LDL cholesterol levels and reduce the risk of heart disease. Enjoy a handful of whole almonds as a snack or sprinkle slivered almonds over salads.

Walnuts: Omega-3 Warriors

Walnuts offer a rich source of Omega-3 essential fatty acids that support brain health, reduce inflammation, and promote heart health by lowering blood pressure and cholesterol levels. Add chopped walnuts to oatmeal, granola, or baked goods.

Cashews: Magnesium Marvels

Cashews are rich in magnesium, a vital nutrient that supports nerve and muscle function, bone health, and energy metabolism. Including cashews in your diet can promote cardiovascular health, regulate blood pressure, and enhance insulin sensitivity. Enjoy as a standalone snack, blend into creamy sauces and dips, or sprinkle over stir-fries and salads.

Hazelnuts: Vitamin E Champions

Hazelnuts provide a rich source of vitamin E, a potent antioxidant that protects cells from damage caused by free radicals. Vitamin E also plays a vital role in skin health, immune function, and neurological function. Blend into homemade hazelnut milk or add to salads for a heart-healthy crunch.

Peanuts: Protein Powerhouses

Peanuts, classified as legumes rather than nuts, are packed with plant-based protein that supports muscle repair and growth. Whether spread on whole-grain toast, blended into smoothies, or tossed into stir-fries, peanuts provide a satisfying boost of protein to satisfy hunger and fuel your day.

Pistachios: Nutrient-Rich Gems

Pistachios are brimming with essential nutrients like potassium, vitamin B6, and antioxidants. Their combination of healthy fats, fiber, and protein makes them a satiating snack that aids in weight management and promotes gut health.

Macadamia Nuts: Creamy Delights

Macadamia nuts are rich in monounsaturated fats and offer a unique profile of vitamins and minerals like manganese and thiamine. Their creamy texture and buttery flavor make them a decadent addition to desserts, salads, and baked goods.

Pecans: Antioxidant Allies

Pecans boast a high concentration of antioxidants, such as ellagic acid and vitamin E, that combat oxidative stress and protect cells from damage. Sprinkle chopped pecans over yogurt, add to breakfast cereal, or use as a crunchy topping for fruit salads.

Brazil Nuts: Selenium Superstars

Brazil nuts offer nature’s richest source of selenium, a trace mineral essential for thyroid function, immune health, and antioxidant defense. Just one Brazil nut contains 96 micrograms of selenium, almost twice your daily requirement! Limit your intake to five or fewer Brazil nuts per day to avoid selenium toxicity. If you’re taking a selenium supplement, it’s best to skip Brazil nuts altogether.

Nuts and Weight Management

While many people worry about unwanted weight gain when adding nuts to their diet, research consistently highlights the beneficial role of nuts in weight management. For instance, a study published in the American Journal of Clinical Nutrition found that individuals who incorporate one ounce of nuts daily to replace less healthy foods have a lower risk of obesity and type 2 diabetes over time. The key lies in portion control. By sticking to just one ounce, equivalent to a cupped palmful, per day, you can enjoy the nutritional benefits of nuts without overdoing it.

3 Easy Ways to Incorporate Nuts into Your Diet

Add chopped nuts to oatmeal or Greek yogurt for added crunch and nutrition.
Sprinkle nuts over salads, soups, or stir-fries to enhance flavor and texture.
Use nut butter as a dip for fruit slices or spread on whole-grain toast for a satisfying snack.

Find support for your nutrition goals

Click below for upcoming nutrition classes!

Learn More Here

A Healthy Recipe: Salted Peanut Bars by Sara Dow

Enjoy the balance of sweet and nutty flavors with a satisfying chewy texture. Whether you need a quick energy boost on a busy day, or a nutritious after-dinner treat to satisfy your sweet tooth, these bars are the perfect choice.

Ingredients:

1 1/2 cups Medjool dates, pitted (found in the produce aisle at ALDI and
1 1/2 cups dry roasted peanuts, unsalted
1/2 tsp sea salt (omit if using salted peanuts)

Instructions:

Blend pitted dates, dry roasted peanuts, and sea salt in a food processor until smooth.
Press the mixture into an 8×8 pan lined with parchment paper, cover, chill in the fridge for 1 hour, then cut into 20 bars.
Store in the fridge for a week or the freezer for up to 3 months.

Discover this Resource…

It’s important to recognize and support those individuals who may not be able to enjoy nuts due to food allergies. For the 33 million Americans with food allergies, the Food Allergy Research & Education (FARE) website provides valuable resources, practical tips, and support for managing allergies. You can explore more at www.foodallergy.org.

About Sara Dow

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

Fueling Performance: Your Guide to Pre and Post-Workout Nutrition

Posted on February 28, 2024 Updated on June 11, 2024 by Kate Haslar

Unlocking your full potential goes beyond sheer determination; it requires the right fuel. Whether you are a seasoned athlete striving for peak performance or a newcomer to the gym, this blog post will guide you through evidence-based nutrition principles to optimize your workout and accelerate recovery.

What to Eat Before a Workout:

Aim to eat a 200-250 calorie snack containing carbohydrates and protein 30-60 minutes before your workout. This powerful combination helps regulate blood sugar levels and keep your energy high for your workout.

Examples:

5-6 oz low-fat Greek yogurt with berries. Two Good yogurt offers a variety of tasty flavors with zero added sugar.
8 oz low-fat chocolate milk. This is an ideal option if you struggle to eat before a workout.
¼ cup dried fruit (e.g., dates, figs, apricots, raisins) with 1 oz nuts (e.g. almonds, walnuts, cashews).
Toast topped with 1 Tbsp nut butter and ½ a banana, sliced.

What to Eat During a Workout:

For exercise lasting longer than an hour, aim to take in 30-60 grams of rapidly absorbed carbohydrates per hour. This helps maintain energy levels and avoid “bonking” or “hitting a wall.”

For exercise lasting less than an hour, you can rely on your body’s existing glucose and glycogen stores—no need for mid-workout fuel.

Exception: For those engaged in high-intensity exercise lasting 30+ minutes or training in hot and humid conditions, research suggests mid-workout fueling can improve performance.

Examples:

8 oz homemade Sports Drink — see my blog post, Hydration Guidelines for Optimal Performance and Recovery, for the recipe. This DIY sports drink contains approximately 15 grams of carbohydrates per 8 oz.
Honey Roasted Energy Bite (recipe provided). A single bite contains 15 grams of carbohydrates. Pair with 8 oz of sports drink for 30 grams of carbohydrates.
1 oz raisins: A convenient and portable snack to keep you going strong, 1 oz of raisins provides 30 grams of carbohydrates.
Medium-sized Banana: Nature’s perfect energy bar! A medium banana offers 30 grams of carbohydrates, potassium, and other essential nutrients.

What to Eat After a Workout:

After a challenging workout, your body needs a combination of protein and carbohydrates. Think of carbohydrates as the fuel that replenishes your energy stores and protein as the repair crew that builds and strengthens your muscles. Both are essential.

Examples:

These post-exercise snacks provide the optimal ratio of protein to carbohydrate:

6 whole wheat crackers (e.g., Triscuit) with string cheese.
2 oz single-serve hummus or guacamole cup with 1 cup of baby carrots, celery, or sweet bell peppers.
8-16 oz of chocolate milk. This is an ideal option for those who struggle to eat after a workout.
Apple slices with nut butter. Single-serve nut butter packets are convenient to keep in your gym bag or backpack.
½ cup dry-roasted edamame with ¼ cup dried fruit: Dry-roasted edamame is a rich source of plant-based protein. You can find dry-roasted edamame in the snack aisle of some grocery stores, or at nuts.com.

Important Note: Aggressive post-exercise fueling isn’t necessary if you are training at moderate intensity 2-3 times a week. Your regular meals will support recovery within 24-48 hours.

The Scoop on Protein Powder:

Proceed with Caution: Evidence on benefits and safety is shaky. A 2023 review found up to 30% of dietary supplements, including protein powder, contained banned substances.

Choose Wisely: When considering a protein supplement, prioritize products that undergo third-party testing for purity and safety. Look for verification seals from reputable organizations like NSF Certified for Sport and USP. Or, visit ConsumerLab, a website that reviews supplements’ purity and label claims and offers a list of Top 10 Protein Powders.

Food First Philosophy: Prioritize high-quality protein from whole foods. For insights on protein-rich whole foods and timing strategies, check out my blog post, How Much Protein Do I Really Need?

Ready to take your nutrition to the next level?

Register for my 60-minute private Performance Nutrition Workshop. I’ll provide personalized guidance on how to fuel to support your goals. Register online or stop by the member services desk today. Email [email protected] to schedule.

A Healthy Recipe: Honey–Roasted Bites by Sara Dow

Ingredients:

1 ½ cups honey-roasted or plain dry roasted peanuts
1 ½ cups Medjool dates, pitted (found in the produce section)
½ tsp fine sea salt (optional)

Preparation:

Combine ingredients in a food processor and blend until smooth. Roll into 1” balls. Store in the refrigerator for one week or in the freezer for up to three months.

Yield: 20 balls

Discover this Resource…

NCAA provides excellent nutrition fact sheets for student–athletes. Check out Fueling During Exercise, Fueling for Recovery, Eating on the Road, and Understanding Dietary Supplements. The last one is crucial for competition-bound athletes, as taking supplements contaminated with banned substances can result in disqualification and suspension.

About Sara Dow

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

Savoring Heart Health with the Mediterranean Diet

Posted on February 6, 2024 Updated on June 11, 2024 by Kate Haslar

Heart disease is the No. 1 killer of women and claims more lives each year than all forms of cancer combined. The silver lining? Dietary and lifestyle changes can significantly reduce your risk. If you’re ready to make a heart-healthy shift, look no further than the Mediterranean diet.

Recently crowned by U.S. News and World Report as the best overall diet for the seventh consecutive year, the Mediterranean diet isn’t just a passing trend – it’s a proven and effective dietary plan deeply grounded in research, celebrated for its heart health benefits.

Benefits of the Mediterranean diet:

The Mediterranean dietary pattern is best known for its effectiveness in reducing the risk of heart disease and type 2 diabetes, but did you know it also support maternal and fetal health? A compelling study from December 2022 highlighted a significant 21% reduction in the risk of pregnancy complications and preterm birth among women who closely adhered to the Mediterranean diet during conception and early pregnancy.

So, what exactly is the Mediterranean diet?

The Mediterranean diet isn’t a strict diet plan but rather a lifestyle. Picture a plate filled with colorful fruits, veggies, whole grains, nuts, and legumes. Olive oil takes center stage for its heart-healthy fats, and seafood, rich in omega-3 fatty acids, is a regular feature. Dairy, poultry, and red meat are enjoyed in moderation, and a touch of red wine is perfectly acceptable. It’s a tasty way of eating that’s good for your health!

How do I get started?

As with any healthy dietary pattern, the most significant gains come with consistency. Start by incorporating one or two of the following tips and gradually add more over time. Remember, small steps lead to lasting results.

Tip 1: Aim for 5 servings of fruits and vegetables each day.

Action steps: Enhance your breakfast by adding berries or banana slices to oatmeal, cereal, or yogurt. For convenient snacks, keep an apple, cutie, banana, or ¼ cup of dried fruit in your car, desk drawer, or gym bag.

Tip 2: Opt for whole grains over refined grains.

Action step: Choose brown rice instead of white rice, 100% whole wheat bread over enriched bread, and replace all-purpose flour with white whole wheat flour. These simple swaps offer increased protein, fiber, B-vitamins, and minerals.

Tip 3: Make extra virgin olive oil your main cooking oil.

Action Step: Drizzle olive oil on meat or vegetables before roasting and use it for sautéing to incorporate beneficial monounsaturated fats. Also, consider dressing salads with a splash of olive oil and balsamic vinegar for a flavorful and heart-healthy touch.

Tip 4: Incorporate plant-based proteins like beans, peas, lentils, and chickpeas into your diet.

Action step: Try replacing half of the ground beef in recipes such as spaghetti, sloppy joes, or chili with brown lentils. This not only introduces plant-based protein but also helps extend your food budget.

Tip 5: Aim to include fish and seafood in your meals at least twice a week.

Action step: Take advantage of Lent sales to stock up on seafood. Frozen fish can stay fresh for up to eight months. Opt for varieties like salmon, sardines, mackerel, and albacore tuna, known for their high content of heart-healthy omega-3 fatty acids.

Tip 6: Enhance the flavor of your food with herbs and spices.

Action step: Opt for salt-free blends such as Mrs. Dash to add taste without the sodium. Additionally, liven up your dishes with a splash of lemon juice or balsamic vinegar.

Tip 7: Reduce your intake of red meat and heavily processed foods like sausage, bacon, and hot dogs.

Action step: Opt for poultry or select lean cuts of beef and pork labeled with “loin” or “round.” When choosing ground meat, opt for varieties that are 90% to 95% lean for a healthier option.

Tip 8: Cultivate the habit of sharing meals with family and friends. Enjoying food together is a traditional Mediterranean practice known to enhance mental well-being.

Action step: Set aside a specific day, like “Together Tuesday,” to share a meal with others. This simple practice can strengthen connections and add joy to your dining experienc.

Find support for your nutrition goals

Click below for upcoming nutrition classes!

Learn More Here

A Heart Healthy Recipe: Savory Slow Cooker Lentils by Sara Dow

Ingredients:

2 Tbsp extra virgin olive oil
½ cup brown rice
¾ cup dried green or brown lentils (found near the dried beans and rice)
1 can petite diced tomatoes (opt for the oregano, basil, and garlic seasoned variety for an extra flavorful twist in this recipe!)
4 cups water or vegetable broth
1 tsp dried oregano
1 tsp fine sea salt
2-3 fresh garlic cloves, minced

Preparation:

Place all ingredients in a slow cooker. Cook on high for 3 hours or low for 5 hours. Top with crumbled feta cheese and savor! Store in the fridge for 3-5 days.

Yield: 6 servings (1 cup each)

Nutrition: Brown rice and lentils offer plant-based protein and fiber, aiding in cholesterol reduction and supporting heart and gut health. Tomatoes provide vitamin C and lycopene, potent antioxidants boosting the immune system and reducing cancer risk. Garlic, a natural antimicrobial, enhances immunity and promotes heart health.

Discover this Resource…

The American Heart Association offers a free digital recipe book, Shop Smart Eat Smart, with simple healthy heart recipes. They also provide resources for healthy eating, including meal planning, storage, food prep, and cooking skills.

About Sara Dow

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

Unlocking the Benefits of Seafood

Posted on January 10, 2024 Updated on June 11, 2024 by Heather Burkle

A DIVE INTO HEALTHIER LIVING

As we welcome the new year, consider resolving to include more seafood in your diet. Seafood offers benefits at every stage of life. Yet, only 1 in 5 Americans meets the American Heart Association’s recommendation of two weekly servings. The primary obstacle? Intimidation, as many need help with how to prepare seafood. But fear not! Adding more seafood to your diet doesn’t have to be complicated. Here are some straightforward tips to help you get started.

Tips for Easily Incorporating Seafood:

Set a Seafood Schedule: Choose a day each week dedicated to seafood—perhaps “Fish Friday” or “Seafood Sunday.” This simple step of setting a specific time on your schedule helps in building the habit.

Plan for Convenience: Make seafood a convenient option by planning. Cook salmon and whole grains on weekends, freeze individual portions, and pair them with a side salad and fresh fruit for a quick and balanced weeknight dinner.

Start with Pre-Seasoned Salmon: To alleviate the guesswork, start with pre-seasoned salmon. ALDI’s Mediterranean Herb salmon is an excellent beginner’s choice. Gain confidence before experimenting with your favorite herbs and spices.

Embrace Frozen Seafood: Frozen seafood is just as nutritious as fresh seafood and can be stored in the freezer for a year or more. Stock up during Lent when seafood goes on sale and enjoy year-round.

Canned Tuna for Convenience: Canned tuna is an economical seafood option and can be stored in the pantry for up to five years. Add a can of tuna to low-sodium tomato sauce and serve over whole-grain pasta for a protein and fiber-rich meal.

Health Benefits Tailored for You:

Do you have a family history of macular degeneration? The omega-3 fatty acids found in salmon and mackerel are renowned for their vision-boosting properties, contributing to the well-being of the retina and helping protect against age-related macular degeneration (AMD).

Does heart disease run in your family? The American Heart Association recommends seafood twice a week to reduce the risk of heart disease and stroke. Swap beef for salmon in burgers or choose heart-healthy options like mahi-mahi, cod, and haddock for tacos.

And let’s not forget the kids! Seafood is shown to improve focus and behavior in school-aged children. It provides omega-3 fatty acids for strong bones, brain development, and a healthy immune system. Make simple homemade fish sticks using mild fish like cod or haddock coated in panko breadcrumbs.

Click below for upcoming nutrition classes!

Learn More Here

A Healthy Recipe to Get You Started: Salmon Salad by Sara Dow

This salad is delicious and packed with protein and heart-healthy omega-3 fatty acids.

Ingredients:

2 cups mixed salad greens
4 oz cooked salmon (pre-seasoned options available in most grocery stores, or experiment with your favorite herb and spice blends)
1 Tbsp walnuts or pecans
1 Tbsp pepitas (pumpkin seeds)
1 oz feta or goat cheese crumbles
Additional toppings: Diced tomatoes, cucumbers, avocado slices, and olives

Directions:

Start with a bed of mixed salad greens.
Place the cooked salmon on top. If you’re using pre-seasoned salmon, great! If not, try seasoning with your favorite herbs and spices before cooking.
Sprinkle on the walnuts or pecans for a crunchy touch.
Add the pepitas (pumpkin seeds) for extra flavor and nutrition.
Get creative with additional toppings—add diced tomatoes, cucumber or avocado slices, and olives—and sprinkle on some crumbled feta or goat cheese.
Mix it all gently and top with balsamic vinegar dressing.
Enjoy your delicious and nutritious salmon salad!

Check out this Resource to Explore More Seafood Benefits

SeaFoodNutrition.org is a non-profit with kid-friendly recipes, quick seafood meals, and guidance on supporting sustainable seafood. Dive into their “Twice a Week Game Plan” for more tips on reeling in the benefits of seafood.😊

About Sara Dow

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

Healthy Holiday Swaps

Posted on November 23, 2023 by Heather Burkle

Try these simple food swaps to stay on track with your goals and feel your best over the holidays.

Baking Swaps:

Simply Reduce Sugar: You can reduce sugar in most recipes by 25% without a noticeable difference. For example, if a recipe calls for 4 Tbsp sugar, reduce the amount to 3 Tbsp.

Use Whole-Wheat Flour: You can substitute white whole-wheat flour for all-purpose flour in most recipes without sacrificing taste or texture. Whole wheat flour contains 15% more protein than all-purpose flour and boosts fiber, vitamins, and minerals.

Swap Applesauce for Oil: Cut calories by swapping half the oil in a recipe for unsweetened applesauce. For every ½ cup of oil replaced with applesauce, you save 900 calories!

Dessert Swaps:

Pumpkin Pie for Pecan Pie: Swap pumpkin for pecan to cut added sugar by 50%. Pumpkin also provides a rich source of beta-carotene, vitamin E, and iron, which can help boost your immune system through the winter cold and flu season.

Dark Chocolate for Milk or White Chocolate: Dark chocolate is a good source of magnesium, copper, zinc, and phosphorus. Choose dark chocolate with 70% cacao or higher for the greatest concentration of inflammation fighting antioxidants.

Beverage Swaps:

Almond Milk Eggnog: A standard carton of eggnog is high in calories, saturated fat, and added sugar. Almond Milk Eggnog contains only 50 calories per serving, zero saturated fat, and under 10 grams of added sugar. You can find it at ALDI, Metro Market, Sendiks, and Pick n Save.

Chocolate Peppermint Tea: Hot chocolate is another holiday beverage often loaded with added sugar. For a sugar-free alternative, add 1 tsp of baking cocoa to 12 oz hot peppermint tea. This minty-chocolate drink has only ten calories and provides 2g of fiber.

A Healthy Recipe: Pecan Pie Bites by Sara Dow

This no-sugar added recipe is a favorite for holiday parties!

Ingredients:

1 ½ cups Medjool dates, pitted
1 ½ cups pecans
½ tsp vanilla extract
½ tsp fine sea salt

Preparation:
Combine ingredients in a food processor and blend until smooth. Roll into 1” balls. Store in the refrigerator for three days or in the freezer for three months.

Yield: 20 balls

Tip: If your dates have been sitting in the refrigerator for a few weeks, they may become dry and wrinkled. To rehydrate, soak for 10 minutes in hot water. Drain and pat dry to avoid excess moisture in your recipe. Be sure to remove the pit!

Nutrition Information:
Pecans provide a solid source of healthy fats and fiber and contain moderate amounts of protein, all of which can help you maintain a healthy weight. Medjool dates are high in fiber which helps regulate blood sugar levels and supports digestive health. Enjoy this no-added-sugar treat for the holidays, or year-round!

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For more inspiration, check out these Tips for Healthy Holiday Parties from the Academy of Nutrition and Dietetics.

Holiday Grocery Store Tour

Feeling overwhelmed at the grocery store? Join me for a private guided grocery store tour at Metro Market. I’ll help you understand labels, see through misleading marketing claims, and identify simple holiday swaps to keep your health on track through the holidays. Register on-line or stop by the member services desk.

Cheers to a healthier holiday season! 🥂

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.

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

How Much Protein Do I Really Need

Posted on October 24, 2023 Updated on October 31, 2023 by Heather Burkle

A question I am frequently asked is, how much protein do I really need? As with most nutrition questions, the answer is — it depends!

For most adults, the Institute of Medicine recommends 10-35% of daily calories from protein. If you follow a 2000-calorie diet, aim for 60-175 grams of protein daily.

On average, Americans get about 15% of their calories from protein, meeting the minimum requirement but sitting on the lower end of the optimal range.

Higher protein intake (25%-35% of daily calories) can be beneficial, especially for seniors, athletes, regular exercisers, and those aiming for weight loss.

Let’s consider these groups individually.

Seniors

As we age, protein intake tends to decrease. Unfortunately, 50% of women and 30% of men over 65 don’t meet the minimum protein requirement. This is concerning because aging often brings muscle loss (sarcopenia). The good news is, studies show that sufficient high-quality protein, combined with resistance training, can combat sarcopenia, potentially enhancing independence and quality of life.

Athletes and Regular Exercisers

For athletes and regular exercisers, protein requirements are higher. Aim for 1.2 to 2.0 grams per kilogram of body weight (0.5 to 0.9 grams per pound) per day, as recommended by the Academy of Dietetics and Nutrition and the American College of Sports Medicine. This supports muscle repair, synthesis, and enhances recovery and performance. Some athletes find benefits in consuming protein within the range of 25%-35% of their daily calories.

Weight Loss

As calorie intake drops, the proportion of calories from protein should increase. This preserves muscle mass and offers other benefits. High protein diets, containing 25% or more protein, can help maintain lean muscle, stabilize blood glucose levels, and control hunger signals. Protein enhances satiety, reducing the desire for between-meal snacks.

Food Sources

High-quality protein sources are abundant in the American diet. Animal-based options include lean meat, poultry, fish, eggs, and dairy. For plant-based choices, consider quinoa, soybeans, chia, flax seeds, beans, peas, tofu, nuts, seeds, and peanut butter.

Protein Powder Supplements

While amino acid supplements are popular among athletes and regular exercisers, evidence supporting their use is inconsistent, and their safety is not well-established. The Academy of Nutrition and Dietetics recommends a food first approach, prioritizing protein from high-quality food sources.

Third-party Testing

If you choose to use a protein supplement, opt for products that undergo third-party testing for purity and safety. Reputable third-party testing organizations include NSF Certified for Sport and USP although these products may be pricier due to the testing costs. If you’re on a budget, consider checking out ConsumerLab, a website dedicated to reviewing the purity and label claims of various nutritional supplements, including a list of the best protein powders.

Timing

When you consume protein matters. Spreading your protein intake out over the day rather than consuming it all at one meal helps enhance muscle growth, repair bones, tendons, and ligaments, and support immune function. It may also support weight management by helping control appetite and food cravings. Aim for 20-30g of protein at each meal and a protein-rich snack or two throughout the day.

Here are some examples of what 20-30g protein might look like:

Breakfast:

A 5.3 oz carton of Two Good Greek yogurt provides 12 grams of protein with zero added sugar! Add a cup of milk or soymilk for another 8 grams. Starting your day with a protein boost can provide sustained satiety and lead to less snacking.

Lunch:

2 oz sliced turkey or roast beef with a slice of cheese on a whole grain wrap provides about 25 grams of protein. Pair with a 2 oz cup of hummus and raw veggies for another 5 grams.

Dinner:

Enjoy 3 oz of lean meat or poultry with a salad and baked potato for 28 grams of protein. Sprinkle the salad with 1oz of nuts or seeds and top the potato with Greek yogurt for another 8 grams of protein.

Snacks:

Hummus, peanuts, dry roasted edamame, string cheese, and nut butter are all good protein sources.

Some additional tips to boost your protein intake throughout the day include:

Sprinkle nuts or seeds over cereal, fruit, yogurt, or oatmeal.
Add Greek yogurt to cereal or fruit. If you’re looking for a low-sugar Greek yogurt, the Two Good brand is excellent.
Incorporate beans or tofu into salads.
Enhance salads with sliced hard-boiled eggs.
Mix leftover meat, poultry, or fish into soups or pasta sauce.
Whisk an egg or egg whites into chicken soup.
Enjoy your latte or chai with milk or soymilk.

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For more examples of protein-rich meals, check out this article by a registered dietitian with the American Council on Exercise (ACE).

A high-protein diet is not for everyone. Individuals with kidney disease, osteoporosis, diabetes, or liver disease should consult their physician or a registered dietitian to determine the optimal amount of protein to support their needs.

If you have a question about protein or anything else nutrition related, drop me a line at [email protected]. My inbox is always open!

About Sara Dow

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

Nutrition for Menopause and Perimenopause: Thriving Through Change

Posted on September 14, 2023 Updated on September 15, 2023 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:

Layer salmon, walnuts, pumpkin seeds, and avocado on a bed of salad greens.
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

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