Registered Dietitian Nutritionist
“I will not eat them in a house, I do not like them with a mouse, I do not like them here or there. I do not like them ANYWHERE! I do not like green eggs and ham! I do not like them Sam-I-am…Try them, try them, and you may! Try them and you may, I say. ”
― Dr. Seuss, Green Eggs, and Ham
Have you ever had a similar exchange?
Green beans. That is the only non-starchy vegetable that my husband ate when I married him 10 years ago. Canned green beans, not fresh. Really. While we were dating, he ate a lot of family meals at my house and gradually transitioned to eating more whole grains, beans, and unprocessed potatoes, but he refused to try any different vegetables. That was just the way it was. My nutrition-loving self loved him anyway. He stole my heart and we married and moved 15 hours away from everything and everyone we knew. Then, as our first year of marriage began to unfold, I realized the challenge before me. It wasn’t like someone just pulled the rug out from under me, tumbling to the ground to realize my husband hated vegetables. Instead, it was like we stepped up to a game of tug-o-war and the tension built with every tug.
According to the CDC, statistics from 2003-2010 show that only 7% of children, adolescents and teens (age 2-18) eat the recommended servings of vegetables each day (1-3 cups/day, depending on age). Better news shows that some progress has been made in the area of fruit consumption, but 60% of children still fail to meet the 1-2 cup serving per day. Fruit juice consumption is on the decline which is also an improvement. While schools play a role in a child’s early exposure to fruit and vegetables, parents have the ultimate responsibility…
Meal planning is one of the most unsexy and unexciting terms in the food and nutrition world but it is also one of the most monumental practices that have the power to transform the way you nourish your body. If someone wants to lose weight- meal plan. If someone wants to lower blood sugar- meal plan. If someone wants to reduce their need for blood pressure medications- meal plan. It is rudimentary and foundational if we want to see any consistent and long term change in our health.
With beautiful jewel tones of purple, orange and gold, and an earthy sweet flavor, beets are not only a striking addition to your dinner table but a tasty one too. If all you have ever known are canned or pickled beets, toss all preconceived ideas out of your head! Fresh beets need little to enhance their deep, rich flavor, but roasting them will certainly accentuate their sweetness!
Maybe purple is the new color for fall?!
Tis’ the season for pumpkin! This quintessential food of Autumn delights our taste buds and is incorporated into a variety of recipes and cuisine throughout the fall- pies, breads, muffins, cheesecake, soups, pasta, …, even lattes, smoothies, and cocktails! For many, pumpkin ignites feelings of warm cheer on cool evenings and ‘sugar, spice and everything nice’! Pumpkin boasts some enticing nutritional benefits too!
“I’m on a high fiber diet. When I get hungry, I buy more yarn.”— Unknown
Say the word fiber and these are some of the images that pop into our minds:
Sawdust
Cardboard
Bark
Celery
***
Unfortunate for many, it often brings an unpleasant and quite unappetizing picture to mind. Maybe that is why fiber gummies, supplements, and mix-ins are so widely used. But ask me how to define fiber and I will describe scrumptious, tasty real food!
Osteoporosis is a “silent disease” in which bones become brittle and weak over time, increasing risk of fracture from a fall. While this disease may elicit a picture of a hunched elderly woman, the actual weakening of the bones began decades earlier, likely when she was unaware. According to National Institute of Health, bone mass peaks between ages 20-30, making it crucial for individuals to actively work to maintain bone density throughout the lifespan.
Parties and gatherings are the perfect way to spend your day off. But, they can also be a source of anxiety, guilt and negative emotions about food and self. If you are working on some health goals, events can be one of the easiest ways to derail your progress and load up your plate with a serving of guilt, lethargy, doubt. Don’t give up or throw in the towel. These are some of my top tips for enjoying your day without hindering your progress.
We all know that investing in our health now can save HUGE on healthcare costs in the future. But the fact remains that eating a healthy diet can drive up our food bill each month. In fact, a research review showed that consumers pay $1.50 more per day (per person) to eat a healthy diet! Wow!! Essentially, a diet rich in fruits, vegetables, fish, and nuts costs a lot more than refined grains, and processed meats/foods. For many, the added cost of healthy foods only causes more stress, making it difficult to stick to a healthy meal plan long term.
