Category: Nutrition and Wellness

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

Tips to Boost Fruits & Vegetables in Your Diet

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.

You are not alone if you struggle to eat enough fruit and vegetables! A 2019 CDC study found that only 1 in 10 adults consume five combined servings of fruit and vegetables as recommended by the Dietary Guidelines for Americans.

A diet rich in fruits and vegetables is associated with decreased risk of heart disease, respiratory disease, type 2 Diabetes, and cancer. Start small by adding just one daily serving and build over time to increase your intake.

Here are some simple suggestions to get you started. 

  • Add ½ cup of riced cauliflower (found in the frozen food section of the grocery store) to your favorite smoothie recipe.
  • Reach for dried fruit such as apricots, mangoes, prunes, or raisins instead of candy when you feel the urge for a sweet treat.
  • Choose 100% fruit juice (½ cup equals ½ a serving of fruit). Be aware that many “juice” drinks contain 5% or less of actual juice! Don’t be fooled by the front of packaging “fruit juice” claims.  Check the nutrition label on the back to see what percentage is actually juice.
  • Flip the dessert. Serve sliced fruit and berries with a dollop of ice cream on top, rather than ice cream as the base with a spoonful of fruit.  Same for strawberry shortcake.  Make berries the base with a shortbread garnish on top rather than the other way around!
  • Fill your fridge with “nature’s fast food.” Clean and cut fresh fruit and veggies are a quick and convenient choice. Baby carrots, colorful bell peppers, melons, and grapes are great choices.
  • Tuck an easily portable fruit into your gym bag, backpack, or lunch tote for a nutritious on-the-go snack. Consider an apple, banana, cutie, or a small serving of cherries, dates, grapes, or dried fruit.
  • Keep canned and frozen fruits and vegetables on hand.

Note: Many consumers mistakenly believe fresh produce in the supermarket is superior to frozen or canned produce.  Out-of-season produce may travel hundreds of miles on a boat or semi before ending up in your supermarket. The nutrients are degraded during transport, whereas frozen and canned produce is picked and preserved at the height of the season when nutrient quality is at its peak.  Don’t be afraid to use frozen or canned produce when locally sourced in-season fruits and vegetables are unavailable. Just be aware that canned vegetables typically contain added sodium. If this is a concern, you can purchase low-sodium vegetables or rinse and drain canned vegetables to remove up to 40% of the sodium. Choose canned fruit packaged in water or juice rather than heavy syrup to avoid added sugar.

A Healthy Recipe…

Summer Fruit Medley by Sara Dow

This colorful fruit salad contains phytonutrients, antioxidants, and B vitamins.

Ingredients: 

  • 2 pounds of red or green grapes
  • 1 pound of strawberries, halved
  • 2 cups watermelon chunks
  • 2 limes (or ¼ cup bottled lime juice)

Preparation: Rinse, drain, and dry the grapes and strawberries.  Add the watermelon chunks. Toss in a large bowl with juice from 2 limes. Store in an airtight container in the refrigerator.

Yield: 6 servings

Options: Swap in honeydew melon or cantaloupe for the watermelon or replace it with blueberries, cherries, or kiwi fruit.

Nutrition information:  Brightly colored fruits such as strawberries, watermelon, grapes, and blueberries are high in phytochemicals which research suggests may aid immune function, reduce inflammation, and help regulate hormones. Grapes are a good source of potassium which may help reduce blood pressure and lower the risk of heart disease and stroke. Strawberries and watermelon provide an abundance of the antioxidant vitamin C.

Check out this Resource…

The Produce for Better Health Foundation provides a wealth of resources and recipes to support individuals seeking to increase their fruit and vegetable intake.  You can look up the nutrition information and storage guidance for individual fruits and vegetables and check out this guide to find out what fruits and vegetables are in-season in the spring.

Smoothies and Salads Workshop…

For delicious recipes and simple strategies to incorporate fruits and vegetables into your diet, check out my upcoming Smoothies and Salads Workshop at the Pabst Farms YMCA. In this interactive workshop, you’ll learn to prepare antioxidant-rich smoothies and vibrant salads packed with B vitamins to boost your energy for summer fun!   

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

Dietary Supplements

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 2021 poll conducted on behalf of the Samueli Foundation found that 29% of Americans now take more supplements than before COVID.  

While dietary supplements used under the direction of a physician or registered dietitian nutritionist (RDN) may provide health benefits, there are potential risks, including toxicity due to overconsumption and adverse interactions between dietary supplements and medications.

The Harris Poll found that 76% of Americans report taking at least one dietary supplement, but only 46% have asked their physician about possible supplement-medication interactions. 

Here are some of the most common interactions.

Vitamin E can increase anti-clotting activity and cause an increased risk of bleeding when taken with a blood-thinning medication such as warfarin (Coumadin).

Ginseng can interfere with the blood thinning effects of warfarin (Coumadin) and increase the bleeding effects of heparin and nonsteroidal anti-inflammatory drugs such as aspirin, ibuprofen, and naproxen.

Ginkgo Biloba taken in high doses can decrease the effectiveness of anti-convulsant therapy in patients taking seizure control medications such as Tegretol and Depakote.   

St. John’s Wort can reduce the effectiveness of the heart failure and atrial fibrillation drug digoxin (Lanoxin) as well as the cholesterol-lowering drug lovastatin (Mevacor) and erectile dysfunction drug Viagra.

For more information about supplement-medication interactions, check out the FDA Tip Sheet for Dietary Supplement Users.

Just because a substance is found in nature does not mean it is safe. 

If you are one of the 29% of Americans who recently added a dietary supplement to your diet, have a conversation with your physician or RDN about possible drug interactions and whether there is a risk of toxicity at high levels of intake.

If you are a health care provider or RDN, ask your clients about supplement changes.   37% of those polled didn’t think their provider would be interested in this information!

If you have an elderly loved one with a cabinet full of dietary supplements, help them compile a list with the name and dose of each and provide it to their physician or RDN at the earliest opportunity.

To find up-to-date information about supplements, visit the National Institutes of Health Office of Dietary Supplements.

Keep in mind that no supplement can match the health benefits of a well-balanced diet.  

The USDA MyPlatePlan, based on the 2020-2025 Dietary Guidelines for Americans, provides free tools to assist in developing a healthy dietary pattern that incorporates a variety of colorful fruits and vegetables, lean meats and seafood, whole grains, low-fat dairy products, legumes, nuts, and seeds.   

Following a healthy diet is the best way to ensure a balanced diet containing all the nutrients needed for growth and good health.

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

Food Choices and Life Expectancy

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 newly published study reveals that dietary changes can add up to 13 years to life! The researchers found that swapping a typical Western diet high in red meat, saturated fats and refined gains for a diet high in fruits, vegetables, legumes, whole grains, and nuts provided longevity gains at every age. 

Those who made the switch in their twenties added 10-13 years of life.  Those in their sixties added 8-9 years. Those in their 80’s added nearly three and a half years of life!  The most significant gains come from eating more legumes (beans, peas, and lentils), nuts, whole grains, and less red and processed meat. 

While it’s possible to reap the benefits of a healthy diet at any age, the earlier you start, the greater the gains!  Start today with these simple swaps.

  • Swap brown lentils for half the ground meat in sauce (spaghetti, sloppy joes, etc.)
  • Swap roasted chickpeas (a legume) for croutons on your salad.
  • Swap air-popped popcorn (whole grain) for chips and pretzels (refined grain).

A Healthy Recipe…

Fiesta Salad with Crispy Fajita Chickpeas by Sara Dow (vegan and gluten-free)
Fiesta Salad:

Ingredients:

  • 2 cups mixed salad greens
  • ¼ cup corn
  • ¼ cup black beans
  • ½ cup red, orange, or yellow bell peppers
  • 2 Tbsp pumpkin seeds
  • ½ cup crispy fajita chickpeas (see recipe below)

Add-ons: diced tomatoes, avocado slices, and black olives. This salad pairs nicely with Little Salad Bar Avocado Ranch dressing found in the produce section at ALDI.

Crispy Fajita Chickpeas:

Ingredients:

  • 2 – 15 oz cans chickpeas (aka garbanzo beans)
  • 1 Tbsp olive oil
  • 1 Tbsp fajita seasoning

Preparation: Rinse, drain, and dry chickpeas. Toss with olive oil & seasoning. Spread in a single layer on a baking sheet and bake @400 for 30 minutes, stirring every 10 minutes. Store in an airtight container in the refrigerator for up to 3 days. Chickpeas can be enjoyed on their own as a protein-rich snack or as a nutritious salad topper.

Nutrition information: This colorful salad combines protein-rich legumes with an assortment of veggies packed with antioxidants and phytochemicals to support digestive health and boost immune function. Chickpeas and black beans provide plant-based protein and a fiber boost.  Enjoy!

Check out this Resource…

In the study mentioned above, researchers created a model estimating the benefits to life expectancy from eating certain foods. Their Food4HealthyLife calculator is publicly available online.  Check it out for a personalized look at how various dietary changes might add years to your life.

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

Mighty Magnesium

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.

Every cell in the body depends on magnesium to function. Yet, research suggests that up to 75% of US adults fall short of the recommended intake.   

Adequate magnesium is crucial to health due to its role in muscle and nerve function, energy production, bone health, heart health, and regulation of blood glucose levels. Symptoms of magnesium deficiency include muscle cramps, fatigue and weakness, altered heart rhythm, migraines, constipation, and bloating. 

Magnesium is abundant in plant-based foods, particularly green vegetables, nuts, seeds, beans, and whole grains. Other sources include salmon, milk, and dark chocolate (at least 72% cacao). 

To learn more about magnesium deficiency and foods and medications that inhibit absorption, check out this article by a registered dietitian.

A Healthy Recipe…

Strawberry Spinach Salad by Sara Dow

Spinach, pumpkin seeds, and almonds are good sources of magnesium!

Ingredients:

2 cups spinach leaves or mixed salad greens

1/2 cup sliced strawberries (or fresh blueberries) 

1 oz goat cheese, crumbled

1 Tbsp toasted almonds or walnuts 

1 Tbsp raw pepitas (pumpkin seeds)

This salad pairs nicely with balsamic vinegar or Panera’s poppy seed dressing sold at Metro Market.

How to Toast Nuts:

Toasted nuts add a crunch to your salad and enhance flavor due to aromatic oils released during the heating process.  To toast in the oven, line a baking sheet with parchment paper and spread the nuts in a single layer. Heat the oven to 350 degrees, place your baking sheet in the center, and toast for 8-12 minutes, stirring every 3-5 minutes.  To toast in the microwave, spread 1/2 to 1 cup of nuts in a single layer on a microwave plate and toast in 1-minute increments (remember to stir!) for 3-8 minutes.  Nuts are done when lightly browned and fragrant.  Wait to chop your nuts after toasting since small pieces burn easily.

Nutrition Information:

Green leafy vegetables are high in magnesium which plays a role in over 300 enzyme processes in the body!  Strawberries are an excellent source of the powerful antioxidant vitamin C known to boost the immune system.  Goat cheese provides calcium and vitamin D, critical nutrients for bone health. Almonds boast one of the highest magnesium levels, while walnuts provide high heart-healthy, anti-inflammatory omega-3 fatty acids.  Pumpkin seeds pack a powerful nutritional punch with magnesium, zinc, iron, and protein.

Check out this Resource… 

Have you ever wondered how much calcium, iron, magnesium, or vitamin C your body needs to support optimum health?  This free Daily Recommended Intake (DRI) calculator from the USDA provides your personalized recommended intake for each vitamin and mineral as well as protein, carbohydrates, and fat.  It takes only a few seconds to enter your info and get your results!  Once you have this information, you can evaluate your diet for deficiencies and prioritize foods high in the nutrients you need.

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