Category: Nutrition

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

Heart Health Benefits of Mediterranean Diet

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.

Heart disease is the No. 1 killer of women and claims more lives each year than all cancer combined. The good news is that dietary and lifestyle changes can significantly reduce your risk of heart disease. To celebrate American Heart Month, I’m sharing a two-part series highlighting the Mediterranean diet — a world-renowned dietary pattern known for its heart health benefits. 

What is the Mediterranean diet?

The Mediterranean diet isn’t so much a strict meal plan as it is a lifestyle. It is based on the traditional dietary pattern of those living in the Mediterranean region, where heart disease rates are the lowest worldwide. The Mediterranean dietary pattern includes:

  • minimally processed, fresh, and local plant foods (including vegetables, fruits, whole grains, nuts, and legumes)
  • olive oil 
  • fish twice a week (especially heart-healthy salmon, sardines, mackerel, and albacore tuna)
  • cheese, yogurt, and poultry in moderation
  • limited amounts of red meat and processed foods
  • red wine in moderation

What are the Health Benefits of a Mediterranean diet?

One of the most well-studied dietary patterns, numerous studies reveal benefits including reduced risk of cardiovascular disease and type 2 diabetes, longer lifespans, and better quality of life. U.S. News and World Report recently ranked the Mediterranean diet as the best overall diet for the sixth year. 

Pregnancy:

A new study published in December 2022 found that women who followed the Mediterranean diet most closely during conception and early pregnancy had a 21 percent reduced risk of pregnancy complications and preterm birth. 

How do I get Started?

As with any healthy dietary pattern, the most significant gains come with consistency. Here are a few ways to incorporate the Mediterranean diet into your lifestyle. Pick one or two to start and gradually add. Remember, small steps over time lead to lasting results.  

  • Aim to eat 5 servings of fruits and vegetables per day. Start the day with an extra serving of fruit by adding berries or banana slices to your oatmeal, cereal, or yogurt. Keep an apple, cutie, banana, or ¼ cup of dried fruit in your car, desk drawer, or gym bag. Pair with a handful of almonds (23 = a 1 oz serving) for a heart-healthy snack.
  • Replace refined grains with whole grains. If you usually buy white rice, try brown rice instead. If you typically purchase enriched bread, look for 100% whole wheat. Replace all-purpose flour with white whole wheat when baking. This simple swap increases your protein by 15% and boosts fiber, vitamins, and minerals.  
  • Increase your intake of healthy fats such as olive oil, avocado, nuts, and seeds. Replace vegetable oil with extra virgin olive oil as your primary cooking oil. Top your salad with a drizzle of olive oil and balsamic vinegar, and replace croutons with a sprinkle of nuts or seeds.  
  • Include legumes such as lentils, chickpeas, and beans in your diet. Try replacing half the ground beef in spaghetti, sloppy joes, or chili with brown lentils. This swap adds plant-based protein and stretches your food dollars further since lentils cost far less than meat. Try chickpea pasta (yes, that’s a thing!) instead of traditional pasta.
  • Eat fish and seafood at least twice a week. Salmon, sardines, mackerel, and albacore tuna are exceptionally high in heart-healthy omega-3 fatty acids. Stock up on fish during Lent sales. Frozen fish will stay fresh for up to eight months.
  • Limit your consumption of red meat and highly processed foods such as sausage, bacon, and hot dogs. Choose poultry instead or lean cuts of beef and pork with the word “loin” or “round” in the description. For ground meat, look for 90% to 96% lean. 
  • Use herbs and spices to flavor your food. Salt-free blends like Mrs. Dash provide flavor without sodium. Add a splash of lemon juice or balsamic vinegar to brighten the flavor of almost any dish.
  • Eat meals with family and friends whenever possible. Eating socially is a traditional Mediterranean habit that can make mealtimes more enjoyable and satisfying. Consider designating one meal a week (“Together Tuesday”) or month to share with friends.

The Mediterranean diet provides a balanced blend of nutrients and adequate protein, so typically there are no substantial risks associated with following it. Still, it is always good to consult a doctor or registered dietitian before making significant changes to your diet. 

A Heart Healthy Recipe…

Savory Slow Cooker Lentils by Sara Dow

Ingredients:

  • 1-2 Tbsp extra virgin olive oil
  • ½ cup brown rice 
  • ¾ cup dried green or brown lentils
  • 1 can petite diced tomatoes (I like oregano, basil & garlic seasoned from ALDI) 
  • 2 cans of water (4 cups)
  • 1 tsp dried oregano
  • 1 tsp fine sea salt
  • 2-3 fresh garlic cloves

Preparation: 

Place ingredients in a slow cooker. Cook on high for 3 hours or low for 5 hours. Top with crumbled feta for a Mediterranean flavor profile or shredded cheddar or parmesan cheese for an Italian twist. Store in the fridge for 3-5 days.

Yield: 6 – 1 cup servings

Nutrition: Lentils are a great source of plant-based protein and fiber, which helps to lower cholesterol and promote heart and gut health. Brown rice is a whole grain packed with essential vitamins and minerals. Tomatoes provide vitamin C and lycopene, both powerful antioxidants that boost the immune system and reduce cancer risk. Garlic is a natural antimicrobial that boosts immunity and supports heart health. 

Check out 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.  

Heart Health Grocery Store Tours at Metro Market

I am hosting heart-health-focused guided grocery store tours in February at Metro Market. Register online or stop by member services to sign up today! Questions? Drop me a line at [email protected] 

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

Healthy Holiday Swaps

Posted on Updated 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.

For many people, the holiday season is synonymous with weight gain. The following simple food swaps can help you stay on track with your goals and feel your best over the holidays.

Baking Swaps:

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

Try Whole-Grain Flour: In most recipes, you can substitute white whole-wheat flour for all-purpose flour.  Whole wheat flour contains 15% more protein than all-purpose flour and boosts fiber, vitamins, and minerals.

Swap Applesauce for Oil: Cut calories while preserving taste and texture by swapping ½ the oil in a recipe for unsweetened applesauce.  For example, if a recipe calls for one cup of oil, use ½ cup of oil and ½ cup of applesauce.  For every ½ cup of oil replaced with applesauce, you save 900 calories! 

Dessert Swaps:

Pumpkin Pie for Pecan Pie. A slice of traditional pecan pie delivers as much as 40 grams of added sugar (80 percent of the USDA’s recommended daily limit for a 2,000-calorie diet!). 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 one of the best anti-inflammatory foods around and provides a good source of magnesium, copper, zinc, and phosphorus.  Choose dark chocolate with 70% cacao or higher for 2-3x the antioxidants found in milk chocolate.  White chocolate contains no cacao and lacks the beneficial properties of dark chocolate.

Beverage Swaps:

Almond Milk Eggnog: A standard carton of eggnog is packed with calories, high in saturated fat, and abundant in added sugar.  Almond Milk Eggnog is considerably lighter, with around 50 calories per serving, zero saturated fat, and fewer than 10 grams of added sugar.    

Chocolate Peppermint Tea: Hot chocolate is another holiday beverage often loaded with added sugar.  Add 1 tsp of baking cocoa to 12 oz hot peppermint tea for a healthy alternative. This minty-chocolate drink has only ten calories and provides 2g of fiber and a host of inflammation-fighting antioxidants.

A Healthy Holiday Recipe…

Pecan Pie Bites by Deryn from Running on Real Food. Reprinted with permission.

Ingredients:

  • 1 cup Medjool dates, pitted
  • 1 cup 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 up to a month. Yields 16-20 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 Thanksgiving or year-round!

Check out this Resource…

For more healthy holiday swaps, check out this Food Swaps infographic written by a registered dietitian and Tips for Healthy Holiday Parties from the Academy of Nutrition and Dietetics.

Holiday Grocery Store Tour…

November kicks off my Holiday Guided Grocery Store Tours at Metro Market!  Join me for these interactive tours and explore simple holiday swaps to keep your health on track through the holidays.  Stop by member services for dates and times.

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

Guide to Healthy Food Donations

Posted on Updated 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 winter holiday season is one of the busiest times of the year for food banks, and nonprofits are feeling the pinch of rising food prices even as demand soars. A 2020 survey by consumer reports found that 1 in 5 American shoppers visited a food pantry, food bank, or community distribution center.

If you’d like to help this holiday season, consider donating a non-electric can opener (a practical, often-overlooked item) along with any of the following nutritious, nonperishable food items.

Healthy Foods to Donate:

  • Spices (black pepper, cayenne pepper, etc.) and dried herbs (rosemary, basil, oregano, etc.)
  • Low-sodium canned beans (such as black, kidney, cannellini), black-eyed or chickpeas
  • Oatmeal (old-fashioned rolled oats), brown rice, & quinoa
  • Pasta: whole grain, lentil, chickpea
  • Low-sodium spaghetti sauce, canned tomatoes, and low-sodium soups/stews.
  • Peanut or almond butter
  • Whole wheat crackers and tortillas
  • Granola bars (low-sugar KIND, nature valley simple nut, & and nature valley protein bars)
  • Unsweetened applesauce cups and canned fruit in 100% juice or water
  • Canned meat (tuna, salmon, & chicken)
  • Low-sodium chicken and vegetable broth
  • Low-fat powdered milk and shelf-stable unsweetened almond milk
  • Olive oil, canola oil, & cooking spray

Tips for Donating:

  • No glass
  • Avoid jumbo-sized products
  • Check the expiration date and do not donate expired items
  • If possible, call your local food bank and ask if there are any specific items they need

In 2021, 53 million people turned to food banks and community programs for help putting food on the table. To learn more about the impact of hunger in your community and find resources to help, visit feedingamerica.org.

If you’d like to donate to the YMCA’s annual Thanksgiving food drive, you can bring items Nov 1-15th to the Pabst Farms or Watertown branch. 

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

Three Ways to Save Money on Groceries

Posted on Updated 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.

A 2020 survey found that 83% of consumers have noticed an increase in food and beverage prices over the past year.  Here are a few tips to help you save money on groceries.

Pick budget-friendly foods:

Some foods are less expensive than others.  A few go-to, relatively low-cost options include milk, bananas, apples, carrots, cabbage, potatoes, popcorn, oatmeal, peanut butter, lentils, beans, and canned fish.   Try the store-brand version of pantry staples, as they are often less expensive and provide equivalent flavor and nutrition.

Put your freezer to use:

Frozen fruits and vegetables (without added sugar or sodium) are just as nutritious as their fresh counterparts.  Add mixed frozen vegetables or frozen riced cauliflower to soups and stews to boost fiber and support digestive health.  Keep frozen fruit on hand and add to oatmeal, yogurt, and smoothies. Stock up on meat, poultry, and fish on sale and store in the freezer for up to six months.

Properly store food items:

According to the USDA, up to 40% of food is wasted annually. This adds up to an estimated $1500 per family!  By properly storing produce and navigating date labels (such as “best by” and “sell by”), you can reduce waste and stretch your food dollars further.

Feel overwhelmed at the grocery store?  Sign up for one of my NEW guided grocery store tours at Metro Market!  Check out this short video clip and reach out with any questions ([email protected]). Register at member services today!

A Healthy Recipe to Share…

Crockpot Applesauce by Sara Dow

Ingredients:

8 apples, washed, cored, and cut into quarters (do not remove peel)

1 Tbsp Penzy’s pie spice OR 1 Tbsp cinnamon and ½ Tbsp nutmeg

Preparation: Place apple quarters in a crock pot and sprinkle with pie spice.  Cook on high for 3-4 hours or on low for 6-8. Optional: Garnish with toasted pecans for a delightful crunch. Store in the fridge for 3-5 days or freeze for up to a month.  This recipe contains zero added sugar and can be enjoyed either hot or cold.

Nutrition information:

Apples are a rich source of fiber which helps regulate blood sugar levels and reduces the risk of heart disease and colon cancer. Cinnamon and nutmeg reduce inflammation and improve brain health.

Budget-Friendly Tip: Imperfect apples (sometimes called “seconds”) are commonly sold at a discount and are ideal for this recipe!   I stock up from the seconds barrel at Jelli’s Market and enjoy applesauce for pennies a serving all fall!  Look for discounted apples (in red mesh bags) on the end cap near the bananas at Metro Market (Oconomowoc) and Pick n Save (Watertown).

Check out this Resource…

Food Insights is a nonprofit educational organization that aims to share science-based information about health, nutrition, food safety, and agriculture.  Check out their latest blog posts, including Eight Ways to Save Money on Groceries (the inspiration for this post) and Tips for Parents of Picky Eaters.

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