Wellness

@ Moraine Valley

Archives for June 2021

Beat the Bloat This Summer!

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BBQ’s, cottage weekends, parties, summer drinking all have what in common? An increase in calories, carbs and fat which unfortunately leads to some summer weight gain and bloating. So what can we do? Try these tips and tricks below to decrease your summer bloat and inch the scale back down.

1. Ditch the alcohol for a while and replace with caffeine free, water based drinks. Water, infused with with fruit, vitamin water zero, or other flavored waters with no calories work great!
Aim for 64-100 oz a day!(No pop as well!)

2. Watch the salty snack foods (pretzels, tortilla chips, cheese). And the dips they accompany! Try veggies and hummus, apple with peanut butter or slice of watermelon or cataloupe for a refreshing snack instead!

3. Up the fruits and veggies. Naturally high in water and fiber, these foods keep you full and satisfied, and keeps you hydrated with no extra salt. Add to meals or snacks!
Breakfast:
Add to egg wrap
Lunch
Add to your sandwich or wrap or choose a nice big salad for lunch
Dinner
Add a salad and a cooked veggie to help fill you up.

4. Decrease the cured and salty meats such as hotdogs, brats, frozen hamburgers, etc. Choose fresh meat or go meat free for a bit.

5. Cook at home! Often times people go out to eat more in the summer but during the week try and cook some simple meals at home. You control the salt and ingredients so less bloating for everyone!

Enjoy!

Kelly Devine Rickert MS RDN CSSD LDN
Moraine Valley Wellness Coordinator

10 Ways to Enjoy More Fruits and Vegetables This Summer!

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Put those fresh in season fruits and vegetables to use this summer. Below are 10 ways to boost your produce intake this summer!

  1. Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.
  2. “Sandwich” in fruits and vegetables. Add pizzazz to sandwiches with sliced pineapple, apple, peppers, cucumber and tomato as fillings.
  3. Wake up to fruit. Make a habit of adding fruit to your morning oatmeal, ready-to-eat cereal, yogurt or toaster waffle.
  4. Add grated, shredded or chopped vegetables such as zucchini, spinach and carrots to lasagna, meat loaf, mashed
    potatoes, pasta sauce and rice dishes.
  5. Make fruit your dessert: Slice a banana lengthwise and top with a scoop of low-fat
    frozen yogurt. Sprinkle with a tablespoon of chopped nuts. Or freeze some grapes for a quick evening snack.
  6. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.
  7. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets,
    carrots, celery sticks, cucumbers, snap peas or whole radishes.
  8. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
  9. Place colorful fruit where everyone can easily grab something for a snack-on-the run.
    Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.
  10. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers,
    tomatoes, mushrooms and zucchini.

Kelly Devine Rickert MS RDN LDN

Moraine Valley Wellness Coordinator

Two Easy Salad Recipes to Beat the Heat!

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Well summer is finally here and what better way to beat the heat in the kitchen than to prep some yummy salads? Below are two of my favorite go to summer salads. The bean salad pairs great with your favorite BBQ items and is a hit at family parties. The second salad makes for a quick lunch or as a side with dinner. Either way they are chock full of nutrients!

Quinoa, Brown Rice and Black Bean Salad!

2 c quinoa and brown rice, cooked and cooled
1 lemon juiced and zested
1 tsp minced garlic
1 tsp cumin
1 small can no salt corn, drained and rinsed
1 15 oz can black beans, drained and rinses
1 small onion, chopped
1/2 large green pepper, chopped

Mix together and enjoy!


Best salad EVER!
Ingredients:
1 English cucumber (seedless)
4 Roma tomatoes
3 ripe avocados (cut down to 1 if salad is for one)
½ red onion
¼ cup cilantro
Juice of 1 lemon
Salt and black pepper to taste
2 Tbsp. extra virgin olive oil
Directions:
1. Place sliced cucumber, tomatoes, avocados, onion, and cilantro in a large salad bowl.
2. Toss with olive oil, lemon juice, salt, and pepper.

Kelly Devine Rickert, Registered Dietitian, Devine Nutrition Inc

devinenutrition.com