Category: Nutrition and Wellness

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

Back to School Food Safety Tips

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.

September is national food safety education month! Of the estimated 42,000 annual cases of salmonella food poisoning, almost 50% occur in infants and school-aged children. Check out these back-to-school food safety tips to help prevent foodborne illness in the lunchroom.

Handwashing: This is the first and easiest step for avoiding foodborne illness.  Before eating, children should wash their hands for 20 seconds with warm soapy water. Have them sing the ABCs twice while washing if they sometimes finish early. Pack hand wipes or 60 percent alcohol-based hand sanitizer if water and soap are unavailable.

Insulated container: Perishable food can be unsafe to eat by lunchtime if packed in a paper bag. Use an insulated lunch bag or box instead. 

Keep cold lunch cold: Pack a cold lunch with two freezer packs to keep it at a safe temperature of 40°F or below. Frozen juice boxes (or water bottles) can be used as freezer packs. By lunchtime, the juice should be thawed and ready to drink! If the classroom has a refrigerator, store the lunchbox with the lid open so that the cold air can circulate.

Keep hot lunch hot: If packing a hot lunch, such as soup, chili, or stew, use an insulated container to keep it hot.  Fill the container with boiling water, let it stand for a few minutes, empty it, then fill it with piping hot food. Tell your child to keep the insulated container closed until lunchtime to keep the food at a safe temp of 140°F or above.   

Children are the most vulnerable to food poisoning, so it’s essential to take extra precautions to keep them safe.  Check out this infographic with back-to-school safety tips from foodsafety.gov.  I found it so helpful that I printed it and posted it on my refrigerator!

For healthy back-to-school meal and snack ideas, check out my previous post, Smart Nutrition for Academic Success.

I hope your little ones enjoy a safe and healthy school year!

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

Smart Nutrition for Academic Success

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.

Give your kids a healthy start as they head back to school with these smart nutrition strategies!

Prioritize Breakfast: research shows that kids who eat breakfast perform better in school with higher test scores and fewer behavioral issues.   

  • For a quick and healthy breakfast, enjoy whole grain cereal with less than 10 grams of sugar, low-fat milk, a piece of fruit, and yogurt.

Provide Variety:  diverse options help ensure kids get the nutrients they need from each food group.  Mix up lunch with these wrap variations.

  • Spread a whole-grain tortilla with mustard, hummus, or pesto. Fill with grilled chicken salad or assorted lean meats. Add cheese, tomato, sliced onion, avocado, and shredded Romaine lettuce.  
  • For a Mexican theme, fill with guacamole, salsa, black beans, grilled chicken (optional), and brown rice.

Wrap in foil and pack in an insulated lunchbox. 

Prep Smart Snacks: pack a healthy lunch side or after-school snack.

  • Fruit cup (packaged in water or juice) or fresh fruit.
  • Applesauce (no sugar added).
  • Nuts (if age and allergy appropriate). ALDI carries 100-calorie single-serve almond packets, which offer convenience and portion control.
  • Raw veggies such as carrot sticks, sugar snap peas, colorful snacking bell peppers, or celery sticks.
  • Cheese sticks — available in 2% sharp cheddar or part skim-milk mozzarella.
  • Individually wrapped snack bars with three or more grams of fiber, less than 10 grams of sugar, and no more than 1 gram of saturated fat. (KIND and Fiber One bars are a favorite in my house).
  • Yogurt with less than 10-12 grams of sugar per serving. Better yet, opt for plain and add honey or fruit.

Partner with your child: kids are more likely to accept healthy options if involved in the planning and preparation.  Invite them to select from a list of healthy foods and encourage them to pack their own lunch.

Check out eatright.org for more back-to-school nutrition tips and news for kids of every age.

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

Hydration & Health

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.

If you experience afternoon energy slumps, dehydration may be the cause. Before you reach for a snack, try one of the suggestions below.  Not only does adequate hydration promote weight management, but it also helps to prevent headaches and muscle fatigue, aids digestion, and even boosts your mood! 

Here are some tips to help you stay hydrated.

Choose water (tap, bottled, or sparkling) over flavored, sugary drinks.  Plain water has zero calories, zero caffeine, and — with very few exceptions — is safe due to stringent regulations in the United States.

Need more flavor? Add berries, watermelon cubes, fresh mint, citrus, lime, lemon, or cucumber slices. Or freeze 100% juice in an ice cube tray and use the cubes for chilled water.

Miss fizzy drinks?  Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.

Water just won’t do? Reach for drinks that contain essential nutrients such as low-fat or fat-free milk; unsweetened, fortified plant milk; or 100% fruit or vegetable juice.

At the coffee shop?  Ask for a drink with low-fat or fat-free milk, an unsweetened milk alternative such as soy or almond, or get back to basics with black coffee or herbal tea.

At the store?  Skip the flavored vitamin water and fill your cart with juicy fruits and vegetables. Melons, berries, cucumbers, tomatoes, lettuce, and bell pepper are more than 90% water and provide an abundance of essential vitamins, minerals, and phytonutrients.  Check out this article by a registered dietitian for more hydrating foods.

What you drink is as essential to your health as what you eat. Read the Nutrition Facts label to choose drinks low in calories, added sugars, and saturated fat.

A Hydrating Recipe…

Summer Refresher by Sara Dow

This low-calorie refresher is high in fiber and electrolytes.  Kid tested and approved! 

Ingredients: 

  • 1 cup frozen watermelon chunks
  • ½ cup sliced cucumber
  • 1 cup coconut water

Preparation: Process in a high-powered blender for one minute or until smooth.

Yield: 12 oz.

Nutrition information:  Watermelon is 92% water, providing delicious, low-calorie hydration.  Cucumber is rich in fiber and vitamin K — a powerful disease-fighting combination.  Prepare with coconut water for a post-workout electrolyte boost or plain water for pure hydration.

Check out this Resource…

Visit the USDA Water, Hydration, and Health page for recommendations on daily water intake and tips for foods and beverages to help you hydrate.

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

Have a Food Safe Summer

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.

Picnics and BBQs provide opportunities for outdoor fun with family and friends, but these events also present the ideal conditions for foodborne bacteria to thrive.  Here are a few key safety tips to help prevent foodborne illness from appearing at your next cookout.

Wash your hands.

Wash your hands with warm, soapy water for 20 seconds before and after handling food. When working with raw meat, poultry, fish, and eggs, thoroughly wash your hands before touching any other food.  Bring your water jug, soap, paper towels, or moist disposable towelettes if your outdoor venue doesn’t have running water.

Beware of cross-contamination. 

Keep ready-to-eat foods such as green salads, fresh fruit, and buns stored in separate containers from raw meat, and always use different cutting boards, knives, and serving utensils for ready-to-eat foods and meat. Only reuse cooking or serving utensils that have touched raw meat after thoroughly cleaning and disinfecting first.

Take your food’s temperature.

Use a food thermometer to ensure food is cooked to a safe internal temperature.  Hamburgers should be cooked to a minimum of 160 degrees Fahrenheit, and hotdogs heated to a minimum of 140 degrees Fahrenheit.  Consult this safe internal temperature chart.  

Keep cold food cold and hot food hot.

Cold food should be kept below 40 degrees Fahrenheit, and hot foods should be kept at 140 degrees Fahrenheit or higher.  The longer food sits in the danger zone between 40-140 degrees; the more likely illness-causing bacteria will grow.  Food should be discarded after two hours in the danger zone.  If the temperature is 90 degrees or above, the safety window shrinks to just one hour before food should be discarded.

Transport cold food in a cooler with ice or frozen gel packs.  For service, foods like chicken salad or desserts in individual serving dishes can be placed directly on ice or in a shallow container in a deep pan filled with ice. Drain off water as the ice melts and replace the ice frequently.

Wrap hot food in heavy-duty aluminum foil and store in an insulated carrier until serving.  Grilled food can be kept hot by moving it to the sides of the grill rack away from the coals.  This keeps the food hot but prevents overcooking.

People at risk.

While food poisoning or foodborne illness can affect anyone, certain people are more likely to get sick or have a severe illness.   Older adults, children, pregnant women, and individuals with weakened immune systems are particularly vulnerable to food poisoning or foodborne illness.  Click the links below for tips on how to protect individuals in these high-risk groups.

To learn more about food safety by event and season, visit foodsafety.gov. While you’re there, check out this fabulous summer safety infographic.  Print and hang it on your fridge or keep it in your glove box for a handy reference.

Nothing puts a damper on summer fun like foodborne illness. Practicing these fundamental food safety principles will go a long way toward protecting you, your family, and your friends for a safe and healthy summer.

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

Celebrating the Health Benefits of Dark Chocolate

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.

July 7th is world chocolate day!  Today we celebrate the many health benefits of dark chocolate.  Read on for nutrition advice you can embrace with a smile!

Heart Health: The antioxidants found in dark chocolate have been shown to lower blood pressure and increase blood flow to the heart, thus reducing the risk of stroke, coronary artery disease, and death from heart disease. 

Immune System: Dark chocolate is rich in flavanols, potent plant compounds that fight inflammation and protect against cell damage caused by free radicals. 

Brain Function: Flavanols found in dark chocolate positively impact brain function, including improved reaction time and better memory.

Athletic Performance: Epicatechin, a powerful flavanol found in dark chocolate, has been shown to boost endurance in athletes by increasing blood circulation and reducing oxygen consumption during moderate-intensity exercise.

Stress Relief: Researchers found that eating 1.4 oz of dark chocolate daily for two weeks reduced levels of the stress hormone cortisol and the flight-or-fight hormones known as catecholamines in highly stressed individuals. 

Note: Most of the benefits seen in research are associated with dark chocolate containing at least 70% cacao content.  To maximize the health benefits, enjoy a moderate portion (1-1.4oz) of minimally processed dark chocolate containing 70% or higher cacao content as part of a balanced diet.

A Healthy Recipe…

Chocolate Berry Smoothie by Sara Dow

Ingredients: 

  • 1 cup frozen berries
  • ½ a frozen banana
  • ½ cup frozen riced cauliflower
  • 2 Tbsp 100% cocoa powder
  • 1/3 cup whole milk yogurt or Greek yogurt
  • 1 ½ cups oat milk (or substitute your favorite dairy or plant milk)

Preparation:  Combine in a high-powered blender and process until smooth.

Nutrition information:  The antioxidant-rich cocoa powder and berries provide a potent immune-boosting combo.  Frozen riced cauliflower adds a creamy texture and boosts fiber, B vitamins, and vitamin C.  Yogurt, high in protein, promotes satiety (a feeling of fullness), and probiotics that support gut health. 

Check out this Resource…

Since the Food and Drug Administration (FDA) does not test the safety or purity of protein powder, it is possible (and all too common) for the ingredients listed on the label not to represent the actual contents. 

Look for protein powder verified by third-party testing companies such as the non-profit USP or NSF International’s Certified for Sport. If third-party tested products are outside your price range, check out the free resource LabDoor, which tests the purity of nutritional supplements and offers a top 10 list of protein powders. 

Protein powder offers convenience but cannot fully reproduce the benefits of protein derived from whole food sources.  Add Greek yogurt, chia seeds, flax seeds, or nut butter to your smoothie to boost protein.  

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 Travel Snacks

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.

Summer travel season is upon us!  If we fail to plan for good nutrition, we will likely reach for highly processed convenience fare that leaves us feeling bloated and sluggish.  These healthy travel snacks are rich in essential vitamins and minerals to boost energy and support a healthy summer of fun.

Grab and go options (zero or minimal prep):

Whole fruits: Apples, pears, and cuties hold up well in a carry-on, backpack, or cooler. Whole, uncut fruits and vegetables can be safely held at room temperature for several days without refrigeration. 

Dried fruits and unsalted nuts: Purchase single-serve packets for convenience and portion control. Alternatively, buy in bulk and portion into snack bags.  1.5 oz or ¼ cup is a standard serving for dried fruits and nuts.  Raisins, dried apples, apricots, and mango are high in antioxidants, but watch out for added sugar. Check the ingredient list – ideally, fruit is the only listed ingredient. 

Red, yellow, and orange bell peppers: These colorful sweet peppers are 92% water, making them an excellent hydrating snack. This is my go-to snack on airplanes as it helps offset the dehydrating effect of air travel. Enjoy mini-snacking bell peppers right out of the bag (be sure to wash them first!). These uncut peppers can be safely held at room temperature for several days. 

Baby carrots: These can often be found pre-portioned for convenience, or you can portion yourself into ½ cup servings.  Baby carrots typically come pre-washed and ready to eat. 

Dry roasted edamame: This mighty legume packs 13 grams of protein into a 1/3 cup serving making it one of the best sources of plant-based protein.  A great option to fend off hunger pangs on the go, purchase in bulk from Farm and Fleet or Pick n Save or buy individually packaged servings through nuts.com.  Dry roasted edamame is shelf stable and will keep for several weeks in an airtight container.

Air-popped popcorn: Try seasoning with dried herbs or chili powder.  Store in quart or gallon-size Ziploc bags for a filling, whole-grain snack.

Prep Ahead:

Energy bite:  In a food processor, combine 1 ½ cups of honey-roasted nuts with 1 ½ cups of pitted Medjool dates.  Blend until a soft dough forms.  Roll into 1” balls.   The natural sugar of the Medjool date paired with protein in the nuts helps keep blood sugar levels steady and provides sustained energy.  Freeze up to 2 months in advance and pack in an airtight container (or Ziploc bag) for travel.  These can be safely kept at room temperature for several days.

Roasted Chickpeas: Rinse and drain 2 – 15 oz cans of chickpeas (garbanzo beans).  Toss with 1-2 Tbsp olive oil and 1-2 Tbsp Penzy’s Northwoods Fire seasoning.  Spread chickpeas in a single layer on a parchment-lined baking sheet and bake at 400 for 30 minutes, stirring every 10 minutes.  Feel free to substitute your favorite spice blend for the Northwood seasoning.  Roasted chickpeas can be stored at room temperature in an airtight container for 2-3 days. 

Homemade Trail mix: Make your own trail mix using two parts of dried fruit (raisins, cranberries, banana chips, dried apples, or apricot pieces) to one part nuts (almond, peanut, pecan, walnut, cashews).  Add seeds (pumpkin or sunflower) and a whole grain (popcorn, whole wheat cereal) if desired. This mix is shelf stable and can be kept in an airtight container for several weeks.

No time to prep?  

Here are some excellent options commonly found in gas stations and airport kiosks:

KIND bars: Made with natural food ingredients, KIND bars have less added sugar than most granola or protein bars.  

String cheese: Typically low in saturated fat, string cheese is a good source of protein, calcium, and vitamin D.  

Whole wheat crackers: The original Triscuit has only three ingredients (whole wheat, canola oil, and sea salt) and provides fiber and whole grains, which support satiety and digestive health.   Pair Triscuits (6 crackers = 1 serving) with string cheese for a protein and carbohydrate-balanced snack.

Whole fruit, nuts, and trail mix:  Choose unsalted nuts if advised by your physician to limit your sodium intake.  Look for a trail mix containing fruit and nuts with minimal added sugar. Check the ingredient label for this information.

Boiled egg:  The humble egg is the most bioavailable of all protein sources — a whopping 99% of the protein is absorbed!   Boiled eggs are often found in refrigerated kiosks at airports, gas stations, or coffee shops.  Enjoy for a quick and filling snack.

Non-fat Greek yogurt:  Greek yogurt is a fantastic source of protein but watch out for flavored varieties high in added sugar. Opt for plain yogurt and sweeten yourself with dried fruit or trail mix.

Single-Serve Hummus:  Made with chickpeas and olive oil, hummus is an excellent source of plant-based protein and heart-healthy polyunsaturated fats. Pair with veggies for a complex carbohydrate boost, and you have a complete nutritional package!

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

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