Category: Nutrition and Wellness

Fuel Your Fitness with Bananas: Debunking the Myths

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.

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

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.

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

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

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. 

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