Egg Roll in a Bowl

Who doesn’t love a light prep, delicious, and nutrient-dense meal! This recipe is rich in protein and packed with veggies, delicious eaten as is or over a portion of rice, and reheats well as leftovers. Consider giving it a try, it may just be one of your new go-to recipes!

Ingredients

• 1 lb ground turkey (can substitute with ground chicken or pork)

• 1 sweet onion, diced

• 2 TBSP sesame oil

• 1 TBSP rice vinegar

• 2 tsp minced garlic

• 1 tsp ground ginger

• ¼ cup less sodium soy sauce

• 1 TBSP hoisin sauce

• 1 16 oz bag cabbage/carrot coleslaw mix

• ¼ cup thinly sliced green onions

•  Salt & pepper, to taste

• Sesame seeds, optional

Directions

1. Heat a large skillet over medium-high heat. Add ground meat and cook, stirring, until no longer pink. Drain, return meat to skillet.

2. Add diced onion, sesame oil, and rice vinegar to skillet. Cook, stirring, for a few more minutes until onion is tender.

3. Add garlic, ginger, soy sauce, hoisin sauce, coleslaw mix, and carrots to skillet. Cook, stirring, for about 5-7 more minutes, or until cabbage is wilted.

4. Remove skillet from heat. Stir in green onions and season with salt and pepper, to taste. If desired, sprinkle with sesame seeds before serving.

Total servings= 4

~1 ½ cups = ~ 264 calories, 30 grams protein, 17 grams CHO

Nutrition Considerations for Heart Health

In honor of American Heart Month, let’s talk about nutrition for heart health! When thinking about nutrition habits that contribute to a happy heart, there are four focal points to keep in mind: incorporate unsaturated fats vs. saturated fats, reduce sodium, focus on fiber, and don’t forget about omega-3s. As you work  towards modifications such as those you will read below, I encourage you to focus on the additions you can make versus subtractions, as naturally making the additions will likely lower intake in other areas (without resulting in deprivation) and support balanced intake overall.

Incorporate unsaturated fats vs. saturated fats

Unsaturated fat food sources:

• Avocados

• Olive oil

• Avocado oil

• Nuts & seeds

• Fatty fish such as salmon, tuna, or sardines

• Chia seeds

Consider swapping out saturated fats for unsaturated fats when able; saturated fats include butter, mayo, fried foods, tropical oils, and animal fat (dietary fats solid at room temperature). Dietary guidelines for Americans recommend aiming for less than 10% of total calories coming from saturated fat.

Reduce Sodium

• Skip the table salt and be mindful of higher sodium condiments (soy sauce, ketchup, BBQ sauce, etc)- season foods with herbs, spices, garlic, balsamic vinegar, lemon juice

• Optimize fresh or frozen fruit/vegetable intake

• Rinse off canned vegetables or meats prior to use to reduce sodium content

• When using canned foods, select option with “no salt added” or “reduced sodium”

• Prepare fresh meats while moderating intake of deli meats, hot dogs, sausages, and canned meats

Focus on Fiber 

• Fruits & vegetables (higher fiber content if you keep the peel on)

• Prunes

• Beans & lentils

• Flaxseed

• Whole grains (whole wheat, oats, brown rice, quinoa, bulgar, barley)- aim for at least half the grains you eat to be whole grains

Add-in Omega- 3 food sources

• Salmon, tuna, herring, sardines, anchovies

• Walnuts

• Flaxseed

• Chia Seeds

• Canola oil

Consider picking a few of these foods to add into your meal plan or implementing a few of these modifications as a way to support your heart health! It is important to not underestimate the effect nutrition can have on the risk for cardiovascular disease. 

References: Academy of Nutrition and Dietetics, Dietary Guidelines for Americans

10 Immune-Boosting Foods

It is no surprise that the foods we eat can help boost our immunity. While there may not be one miracle food, enhancing your diet with nutrient-dense foods may be helpful in fending off those illnesses going around! So what are some of these foods? Those that are rich in vitamins/minerals, contain antioxidants, and have anti-inflammatory effects; ultimately, helping our body fight off the free radicals.

Immunity Boosting Foods

1.    Leafy greens (spinach, kale, romaine, cabbage, chard, broccoli)

2.    Citrus fruits (oranges, grapefruits, lemons, limes) & strawberries

3.    Nuts/seeds (almonds, sunflower seeds)

4.    Fatty fish (salmon, tuna, herring, sardines)

5.    Yogurt

6.    Turmeric

7.    Garlic

8.    Legumes (beans, peas, lentils)

9.    Green or black tea

10.  Sweet potatoes

Now that you have the list of power foods for immunity, how might you simply incorporate them into your diet? Consider these meal/snack ideas!

• Spinach strawberry salad with chicken

• Grain bowl with salmon, quinoa or brown rice, sweet potato, and cooked kale

• Burrito bowl with shredded chicken (seasoning including fresh garlic), shredded cheese, romaine, black beans, tomatoes, onions, and a scoop of plain greek yogurt on top

• Sheet pan garlic herb chicken, sweet potato, and broccoli

• Yogurt parfait with greek yogurt, berries, and flax seed

• Almonds with dried berries

• Dried edamame with a piece of citrus fruit

• Garlic Herb Chicken & Sweet Potato Sheet Pan Meal from Café Delites

Gut Health: Why It Matters

This article dives into the definition of gut microbiome, how it can impact overall health, and nutrition considerations to keep in mind when considering optimal gut health.

What is gut microbiome?

The human gastrointestinal tract houses trillions of microbes, all of which together, form the gut microbiome. Gut microbiome plays an important role in digestion, metabolism, and inflammation within the body. A healthy gut is supported by a diverse composition of healthy bacteria. 

Potential Influences on overall health.

When there is an imbalance within gut microbiome, gut dysbiosis occurs. Common symptoms of gut dysbiosis include constipation, diarrhea, bloating, fatigue, and acid reflex. Ongoing research is suggesting gut dysbiosis may also be linked to increased risk of chronic disease, inflammation, difficulty managing weight, and decreased immunity. You may have even heard of the gut as our body’s “second brain,” because of its significant role in our overall health. So what can disturb gut microbiome? There is not necessarily one simple answer though, diet is a primary influence.

Nutrition considerations to keep in mind.

Eating a balanced diet helps build a healthy gut and maintain a good balance of gut bacteria (microbiome). Within a balanced diet, it is important to ensure adequate fiber, include fruits and vegetables, and build in prebiotics and probiotics. These particular foods are recommended because of their ability to nourish your gut, generate good bacteria in the gut, fight free radicals, and produce anti-inflammatory effects. If you are aiming to improve gut health, consider focusing on increasing foods that will help your gut flourish!

Diagram reflects foods to reduce/limit consumption of on top and foods to increase consumption of on the bottom.

References: Cleveland Clinic, Mayo Clinic, Harvard Health

Meal Planning Simplified

It may be difficult to think about adding one more task to the “to-do” list that requires any amount of time and planning, but here me out on this one, meal planning. When it comes to meal planning, not only can it save you time and money but also, it can support improvement in diet quality and variety for you and your family. Meal prepping does not have to daunting and time consuming. In fact, my first tip is, keep it simple. As you consider this approach, here are a few other suggestions to keep in mind:

Determine themes for nights of the week.

Having set themes incorporated into your meal plans helps alleviate planning for certain nights of the week and simplifies the thought that goes into what groceries will be needed for each of those nights. Some theme nights to consider include:

o   Monday Salad Night

o   Taco Tuesday (or any variation of Mexican)

o   Wednesday Soup + Sandwich

o   Thursday Leftover Night

o   Friday Pizza Night

o   Slow-Cooker Saturday

o   Sunday Stir-Fry

Create a list of go-to recipes (written or electronic) that are family-approved and take 30 minutes or less to prepare.

Having a pre-determined list of family-approved recipes will help save time and energy in the planning process as well as possibly reduce the stress around prep, as the recipes are familiar.  

Shop your pantry first and then make a grocery list.

Help yourself save time and money at the grocery store, as well as use up foods before they spoil.

Consider meal planning for two weeks at a time.

o   Does not require sitting down weekly to meal plan

o   Possibly allows less trips to the grocery store

Not every meal has to be a warm, home-cooked meal. Consider simple options such as leafy greens with rotisserie chicken and salad toppers (vegetables, dried fruit, nuts/seeds, dressing). This a minimal prep, versatile option that allows each family member to flavor their salad to their preference. If you have young kiddos who don’t prefer salad, the salad toppings could be served charcuterie style.

Keep the planning and execution simple and sustainable!

Balanced Eating: Where to Start?

Some of the most common barriers to achieving balance, in both diet and lifestyle, are competing priorities and time constraints. There is no shortage of commitments that can fill our schedules though, it is important to not underestimate the impact a small amount of time spent focusing on balancing your nutrition can make.  While all food can fit into a balanced diet, the imbalance that often comes with consecutive fast and convenient choices, is driving up risk for chronic diseases. Here are a few simple questions to ask yourself.

How many servings of fruits and vegetables do I consistently eat per day?                   

Are you averaging 4-5 servings per day? Consider the following ways to optimize intake:

• Assemble a veggie tray/box and keep in the fridge during the week for quick & easy access (baby carrots, cucumbers, cauliflower, celery, bell peppers, cherry tomatoes, etc). Many of these food items are already pre-cut and ready to eat!

• Add fresh or frozen chopped veggies to soups, crock-pot meals, and hot dishes

• Pack a piece of fruit or serving of vegetables to have for a snack with your favorite protein

Am I including protein at each of my meals?

Protein is an essential macronutrient (vital for muscle preservation/growth, supports cell repair, transports nutrients, and more), making it an important component of a balanced diet. Protein also impacts the body’s hunger and fullness hormones, supporting longer term satiety. When assembling your grocery list, prioritize adding protein sources (chicken, turkey, fish, beef, pork, tofu, edamame, eggs, and cottage cheese) to the list.

Am I meeting my hydration needs?

Fluid needs vary for each individual though, on average, a healthy adult needs ~11.5- 15.5 cups of water per day. Don’t let this overwhelm you, this also includes the water we get through the foods we eat (fruits, vegetables, soups, jello, yogurt, and non-caffeinated beverages. Fluid intake plays an important role in various body functions; GI health, energy level, level of fullness, and reduction in risk of kidney stones to name a few.

What selections do I make when my family is on-the-go?

If you are currently in a season of life where several meals are fast food or quick grab-n-go options, consider the slight modifications to support moderating caloric intake:

• Select a fruit or vegetable as your side to your main entrée

• Moderate/limit caloric beverages

• Ask for dressings/sauces on the side

• Choose baked or grilled over fried

• Drink water with your meal

One step at a time!                                                                                                                                    

Reference: Mayo Clinic

Setting Sustainable Nutrition Goals for the New Year

It’s that time of year when we often set New Year’s resolutions, with an intent to resolve or improve a dissatisfied part of our life. We all know nutrition is often a part of New Year’s resolutions though, depending on the approach, can be challenging to sustain. Have you thought about the pressure the term “resolution” carries? You are expecting perfection versus progress and when life gets too busy or too stressful, if it doesn’t look perfect, it can be easy to burn out.  Consider reframing this effort from a “resolution” to a “sustainable step.” This approach takes the pressure off the all-or-nothing mindset and allows for the incorporation of flexible, balanced habits that can be carried through the year and be sustained long term.

For example, if you tell yourself “I am going to cut out all sugar and only eat whole foods,” what happens when you attend that birthday party with cake or are invited to a dinner party or are traveling with limited food options or want to enjoy your favorite holiday foods or would like to attend an social event where food is part of the experience? You’ve essentially set the expectation for yourself that you would only eat at those times if there are whole foods available and also avoid all sugar. Quickly, frustration and deprivation can set in, making it difficult to sustain that approach and rather, lead back to unbalanced consumption plus feelings of guilt or defeat.

This New Year, consider setting sustainable yet measurable goals that allow for flexibility (because after all, normalized eating is meant to be flexible and enjoyable).

CONSIDER ADDITIONS VERSUS SUBTRACTIONS

Example: I will add a serving of vegetables to each meal time. Adding vegetables will not only increase your vitamin, mineral, and fiber intake but also increased the volume on your plate and likely result in reduced portions of the other more calorically-dense foods at that meal time.

SET A GOAL TO SUPPORT “I WILL DO MORE OF”

Example: I will cook more meals at home (3 per week), and write meals planned on the calendar to support this effort. This effort encourages more home-cooked, balanced, calorically-moderate food selections though, does not eliminate the ability to eat out for social pleasure or in instances where grabbing something quick is your only option.

SET A GOAL TO SUPPORT “I WILL DO LESS OF”

Example: I will reduce my sweetened beverage consumption from 3 sodas per day to 1 soda per day. This avoids the expectation that you can never have a soda again but serves as a next step to moderating intake of sweetened beverages.

As you are determining your goal(s), ask yourself what your motivation for change roots in, and find a way to remind yourself of this motivation daily as an encouragement to maintain effort day after day! If you aren’t able to meet your goal one day, utilize the next day to resume your new effort!