Wellness

@ Moraine Valley

Nutrition

6 Easy Earth Friendly Nutrition Tips! #gogreen

by


Wondering what you can do to minimize your impact on Mother Earth? Look no further!  These
are easy ways you can start to reduce, reuse and recycle more often!

  1. Make a grocery list and go shopping. Weekly!!! (Bring your reusable bags (when we can again) or opt for paper bags.) When you shop for your food, cook from home, pack your lunches
    and snacks to bring with you, you are reducing waste. In a HUGE way!
    Think about it. Every single time you dine out, whether it be at a fast food restaurant, food truck or grab and go’s like vending machines and gas stations, you are throwing out garbage, containers and wrappers.
    In most recent stats, 44% of Americans eat at a fast food restaurant each week… That is a lot of garbage!
  2. Buy in bulk
    Yes, 100 calorie packs and mini containers of pre-cut veggies save us time, but also increases our waste. Here are items to buy in bulk, to cut up and portion out at home, It’s cheaper and better for the environment!
    Fruits, Vegetables, Nuts/seeds, Beans, Grains, Rice, Oats, Yogurt, the list goes on.
  3. Ditch the water bottles ONCE AND FOR GOOD!
    Each day, people in the U.S. throw away more than 60 million plastic water bottles. Tap water is great or buy a water filter if desired but let’s ditch those plastic water bottles! Keep a BPA free, dishwasher safe water bottle on hand and refill it up! Some water bottles even
    have their own filtration system.
  4. Eat Local.
    By buying foods close to your home, you are reducing the distance your food must travel, thus the energy it takes to do so! Visit your local farmers market or at least shop for foods that are in season.
  5. Plant a garden
    Save the water for your lawn and instead it for a garden. Don’t have enough room? You can plant a few tomato, pepper and herbs in pots on a patio or porch. Great way to make fresh tomato sauce for pasta and pizza nights!
  6. Minimize leftovers
    Did you know the US throws away 80 BILLION pounds of food…. A year!!! Use those leftovers! Store them in freezer for use later or you can also add your produce, egg shells, coffee grounds etc to a compost. You can start a simple compost using a 5-gallon bucket and some
    grass and leaves from your yard.
    Even making 1 or 2 small changes can really add up over time!

We do not inherit the earth from our ancestors, we borrow it from our children. ~Native American Proverb


Kelly Devine Rickert

Celebrate Earth Day All Month!

by

earth-day

Wondering what you can do to minimize your impact on Mother Earth? Look no further! These are (in my opinion) easy ways you can start to reduce, reuse and recycle more often.

1. Make a grocery list and go shopping. Weekly! (Bring your reusable bags or opt for paper bags and recycle!) When you shop for your food, cook from home, pack your lunches and snacks to bring with you, you are reducing waste in a big way.
Think about it. Every time you dine out, whether it be at a fast food restaurant, food truck or grab and go’s like vending machines and gas stations, you are throwing out garbage, containers and wrappers.
In most recent stats, 44% of Americans eat at a fast food restaurant each week. That is a lot of waste!

Example Lunch from home:
Leftover taco meat from last night (in reused Brummel and Brown container)
Salad with veggies and cheese in Bento box
Salad dressing in mini container
Fork from home

All can be washed at home and reused!

VS.

Lunch from Panera
Salad and sandwich
2- Plastic/carboard boxes
plastic utensils
large brown paper bag

2. Buy in bulk!
Yes, 100 calorie packs and mini containers of pre-cut veggies save us time, but also increases our waste.
Here are items to buy in bulk, to cut up and portion out at home. It’s cheaper and better for the environment!
Fruits
Vegetables
Nuts/seeds
Beans
Grains
Rice
Oats
Yogurt

3. Ditch the water bottles ONCE AND FOR ALL
I have not bought a case of water bottles in probably over 9 years.
Keep a BPA free, dishwasher safe water bottle on hand and refill it up! Some water bottles even have their own filtration system.

4. Go Meatless once a week
Ditching the animal proteins once a week will save your pocketbook AND reduce your carbon footprint.
By reducing your animal protein intake just once a week you can decrease fossil fuel usage, water usage AND reduce greenhouse gas emmissions.
For my Meatless Monday (which will actually be today’s dinner in honor of Earth Day!)…
I am simply making homemade pasta sauce with whole grain pasta, side salad with fresh veggies and a side of whole grain garlic toast. Easy Peasy.

5. This one is obvious and you probably knew it was coming…. EAT. Local.

By buying foods close to your home, you are reducing the distance your food must travel, thus the energy it takes to do so!
Visit your local farmers market or at least shop for foods that are in season. To find a Farmers Market or CSA near you visit, visit this website: http://search.ams.usda.gov/FARMERSMARKETS/default.aspx

6. Plant a garden… or at least some pots of home grown veggies.
Save the water from your lawn and use it instead for a garden. Don’t have enough room? Join a community garden! Even making 1 or 2 small changes can really add up over time!

We do not inherit the earth from our ancestors, we borrow it from our children. ~Native American Proverb

Kelly Devine Rickert, MS RDN CSSD

Moraine Valley Wellness Coordinator

Why I Became a RD!

by

Happy National Dietitian Day! I thought I would share with you why I decided to go into the field of nutrition.

Kelly at the national nutrition conference in Georgia pre-covid

Most people have no clue what they are going to major in or what they want to be when they grow up. I was one of the lucky ones who knew at the young age of 16 what I wanted to be.. a sports dietitian! How on earth did I even know what that was you’re thinking? That’s because I had to see one!

Back in high school (Go Providence Catholic!), I was a cross country, track runner and basketball player (my first love). As a freshman in high school, I starting “dieting”, reading magazines, cutting back of calories and most definitely on fats. I assumed, if food had fat in it, I would ” get fat”. As my low fat diet progressed, I went down 2 sizes in pants, but I was tired and cold all of the time, my energy levels were quite poor which lead to some endocrinology issues.

When I was 16 my mom had me go to the doctor she worked for, a pediatric endocrinologist, where they ran blood work and some tests to figure out what was going on. This lead to MRI’s, Dexa Scans, you name it. While I didn’t know it at the time, they were actually looking for tumors, as they suspected I had cancer. Thankfully, all tests came back great except my blood work (still) and body fat percent. It was determined that because my diet was so low in fat, it was causing all my blood work and hormones to be off. Not only was my body fat too low to get my period but it was also causing other abnormalities as well.

I was referred to a Registered Dietitian at University of Chicago whom I met with that next week. She educated me on the importance of fat and gave me examples of where I could add in healthy fats in my diet. (I’ll never forget the suggestions so here were some of hers: Brummel and Brown butter and peanut butter on my morning bagel (previous to that it was eaten dry), peanut butter and crackers after school before basketball, butter on my potato or vegetables at dinner, etc). (Huge shout out and thanks to whoever that RD was who gave me those suggestions! She knew exactly how to handle a young, uneducated girl afraid to add in too many calories and fats into her diet. You rocked.)

My energy levels rose, I gained a few pounds (I assume by the way I looked from Sophomore year basketball to Sophomore year track), my energy levels were great. Performance wise the effect was even better. I was able to PR in both the mile and 2 mile run that track season and I ended up winning MVP of Varsity track that year as a sophomore. Just because I added in some fat in my diet. Blew my mind! I decided then and there that I was going to learn everything I could about nutrition and that someday, I would become a Registered Dietitian. (I went a step further, and declared I wanted to be a Sports Dietitian. Which was why, when I passed my board certification in 2010, it made me the happiest person in the universe! I can now proudly call myself a Board Certified Sports Dietitian.)

Not everyone is inspired at such a young age to choose what they do with their life. But I believe things happen for a reason and that this profession is what I was called to do. My food philosophy may change as time goes on and as new research is released, but my passion for nutrition and wellness will never change!

To quote Marc Anthony, “If you do what you love, you’ll never work a day in your life.”

~Kelly

Moraine Valley Wellness Coordinator

Apple, Apples, and More Apples. It’s Apple Season!

by

The 10 Best Orchards To Pick Apples Near Chicago - Care.com

An apple a day keeps the doctor away. Although this common saying may not be entirely true, it is true that apples are healthy for you.

Fun apple facts:
– Apples really pack a vitamin C punch. The antioxidant power of that apple is equal to more than 1,500 milligrams of vitamin C.
– Apples also contain pectin, a soluble fiber that helps lower blood cholesterol. Since apples are high in fiber, they help to feel that full sensation in your stomach.
– Fruit consumption has also been linked to cancer prevention and lower weights.
– There are about 2,500 known varieties of apples grown in the United States alone! (Who knew?!?)
– Apples are best stored in the refrigerator for up to 3 weeks.

Ways to add some apples into your diet:
-Apple & peanut butter
-Chopped apple in green salads or fruit salads.
-My Favorite! Bake apples with cinnamon,a small amount of brown sugar and a sprinkle of oats (Heat in oven for 20-30 min at 350 degrees).
-Cooked apples with vegetables such as carrots, winter squash and sweet potatoes can make vegetables a bit sweeter.

Where can you find apples?
Apples go out of season by early winter, so pick some today!

County Line Orchard in Hobart

Garwood Orchard in LaPorte, IN

Prairie Sky Orchard, Union IL

Apple Holler, WI

Goebbert’s Pumpkin Patch and Apple Orchard

Veggies for your 4th of July Grill!

by

What better way to celebrate being an American than firing up that grill this 4th of July?!? Here are some healthy veggie side dishes to add to your July 4th menu this holiday!

4th bbq

Enjoy!

Quick tip: Use a grill basket, or place tinfoil down on grill so you lose less veggies and for a quicker clean up!

1. Asparagus- a powerhouse of nutrients, folate and antioxidants!
After grilling, toss with lemon juice and some shaved Parmesan cheese.

2. Corn
Always a staple in my house, add some corn on the cob to the grill this year! (I husk corn first then grill to get more flavor).
I use Brummel and Brown yogurt spread and then choose from herbs and other condiments to add some more flavor:
garlic, pepper, cilantro, Parmesan cheese, light mayo, sour dream or Greek yogurt spread, the sky in the limit!

Here is directions for Parmesan corn on the cob:
Preheat an outdoor grill for medium-high heat and lightly oil grate.
Brush a thin layer of light mayonnaise on each ear of corn. Sprinkle the corn with the Parmesan cheese, garlic powder, salt, and pepper. Wrap each ear with aluminum foil and place on the grill.
Grill, turning occasionally, until the kernels begin to brown, about 10-14 minutes.

3. Mixed veggies:
Dice up your favorite vegetables, toss lightly in olive oil and throw in some garlic for flavor.. viola!
Choose any combo from the following: Tomatoes (deseeded), onions, red, green, yellow peppers, zuchinni, mushrooms,etc. I typically place some tin foil packets of these veggies where there is room left on the grill. Steam for 10-15 minutes.

4. Green Beans: Toss lightly with olive oil and some salt and pepper and grill for about 10 minutes in the grill basket.

5. Pineapple. (I know, I know, not a veggie but still packed with nutrients!).
Throw some slices of pineapple on the grill to add to your grilled chicken sandwiches, or add to your kabobs!

Happy 4th of July!

Have a safe and happy holiday with your family and friends!

~Kelly