Wellness

@ Moraine Valley

Nutrition

Veggies for your 4th of July Grill!

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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

Nutrition Tips During Social Distancing

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During these unprecedented times, many people are feeling stressed without their normal routines. Especially when it comes to food and nutrition! Whether people are sick of prepping and cooking multiple meals a day or can’t stop munching on salty or sweet snacks… the fact is food has become a major point of stress in this pandemic.

Below are some tips to help you get back on track and feeling better!

  1.  Try and get back to your normal schedule as best you can. This includes sleep, meal/snack times and workout routines. This will help you keep a routine and decrease mindless snacking all day. If you normally went to bed by 10:30, keep it up! Binging Netflix until 1 am will only lead to feeling sluggish the next day.
  • I say this often but plan, plan, plan! Pick 2-3 breakfast and lunch options and rotate daily. Plan your week of dinners prior to going to the store. Then make your grocery list for the week. That way every day, you know exactly what you are having at your 3 meals. (I also post my meal plan my fridge so I don’t forget!).
  • Don’t forget about some healthy snacks. I suggest a piece of fruit, a veggie and pair with some protein such as a cheese stick, hard boiled egg, or some Greek yogurt.
  • Drink up! Water that is! Before you reach for another caffeinated drink, chug down 16 oz of ice cold water. This will help to energize you and will help you cut down on the number of other drinks you are consuming,
  • Last but not least, if you are having trouble with control, I suggest food logging. This helps to keep you accountable to your choices. Often times just logging your foods will help you keep the portions and excess snacking in control.

Head over to devinenutrition.com and sign up for the Devine Nutrition free newsletter to receive a free healthy snacks download!

~Kelly Devine Rickert Registered Dietitian and Wellness Coordinator, Moraine Valley

Covid-19 Shopping List!

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Having trouble figuring out what to buy at the store that is both healthy and shelf stable? You are not alone! Below are some meal planning and shopping tips during the COVID-19 pandemic!

  1. My first tip will ALWAYS be to inventory what you currently have. What meals can you make or just need a few ingredients for? Add those items to your list first. (Example: You have pasta but need pasta sauce. To complete meal add in Italian sausage and no salt added green beans. That’s one meal, check!)
  2. When making your list, aim to shop for at least 1 week to 10 days to minimize your trips to the store. You will use your fresh items first, followed by pantry and freezer items last.
  3. Maximize your nutrition by increasing the whole grains and fiber and decreasing excess sodium and unhealthy fats.
    • Whole grains: Opt for 100% whole grain items such as whole grain waffles, bread (you can freeze a loaf too to last a second week!), oats, crackers, brown rice/quinoa/wild rice/ and whole grain pastas.
    • Produce: Buy low salt or no added salt canned items such as vegetables, soups and beans. Fresh produce that tends to last longer are apples, citrus fruits, potatoes, onions, carrots and squash.
    • The freezer section has some great choices for vegetables and fruits. (I recommend buying the frozen produce items with no sauces or cheeses).
    • Protein: Peanut butter, vacuum packed tuna packets, eggs are great to keep on hand. For other protein choices, I recommend buying fresh meats and freezing what you don’t use. (I.e. Buy fresh 95% lean sirloin, make it into patties to grill vs buying boxed frozen burgers that are MUCH higher in salt and fat.) I store some of my meat purchases in freezer right away if I am not going to make within a few days of purchase. Here is a sample week from my menu:

Monday: Whole grain pasta with broccoli, garlic and oil as sauce, baked chicken breasts.

Tuesday: Use leftover chicken breasts for chicken tacos. (Corn tortillas, salsa, cheese, onions, tomato, low fat sour cream too!). Add some black beans, can of corn or whole grain rice as a side if you wish.

Wednesday: Sloppy Joes. (My fav!). Lean meat, whole grain buns with baked beans and chips.

Thursday: Grill burgers, use leftover buns. Roast some broccoli and serve with applesauce.

Friday: Make your own pizzas using English Muffin or a homemade pizza crust kit. I use leftover veggies to add to pizza from the week.

Get creative! Now is a great time to try a new recipe and practice your menu planning. When the social distancing is a thing of the past, you will be an expert at shopping and planning!

~Stay Healthy,

Kelly

Cook once, Eat Twice!

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Kelly’s favorite Pantry and Freezer meal!

When in a rush, this is hands down my favorite meal. (I use the term recipe loosely as I make it differently every time).

Instead of resorting to a drive thru for dinner, this is my favorite go to. I always keep enough for a few quick dinners on hand in case I don’t have time to make the dinner I planned. My motto and favorite quote by Ben Franklin, “If you fail to plan, you are planning to fail”

Chicken Wraps
grilled chicken

Ingredients

Chopped up chicken*, about 2 oz per wrap. (Make as many or as little as you want)
Low carb or whole grain flour or corn tortillas. (Mission carb-balance, or Azteca ultra grain, no preservatives)

Optional Add ons:
Cilantro
Black Beans (canned in pantry)
Salsa
Cheese (I use 2% shredded)
Tomatoes/onions/lettuce/avocado or any veggie on hand
Green and red pepper strips, frozen
Sour cream, Light
Rice (I love the Uncle Bens individual brown rice cups or, although high in salt, I am digging the Uncle Ben’s Sante Fe or Brown Rice and Quinoa microwave packets). If you have more time, then slow cooking rice is the best option if you want that as a side.

Options to cook:

Fastest way, is to microwave your chicken. Microwave or warm your tortillas on the stove and put together your wraps with your various sides.
I love adding beans as a side to boost the fiber intake of your meal along with a lot of fresh veggies.

Other Chicken Cooking Options:
1) When I am in a super bind, I use the Tyson grilled chicken breast strips and saute them on stove with some peppers or microwave. I try and keep frozen chicken on hand for quick meals.
2) Throw a few chicken breasts (bone in) in a dish and cook at 350 degrees with lid on (~30-45 minutes). I typically do this the night before as I prep lunches for the next day. or
3) Toss a few chicken breasts in the crockpot with a jar of salsa and cook on low heat for 6-8 hours. Shred and add to your tortillas or on top of a salad. (Note, use Bolthouse Farms Cilantro Avocado dressing for the salad… SO YUMMY).
4) If I have chicken on the menu for dinner, I will try to cook extra chicken breasts, cut in strips and freeze for later or use in a few other dishes such as enchiladas, fluatas, on salads, chicken salad for sandwiches and chicken tortilla soup.

Weight Loss Tips:

  • Instead of tortilla and rice, pick 1 type of carbohydrate or add a side salad to substitute rice or beans
  • Always use grilled chicken and not chicken tenders
  • Limit the portion of avocado, cheese and sour cream as this will up your calories fast
  • Add more veggies to help fill you up

Stay tuned for more quick meal ideas!

Snack Tips During Social Distance!

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Now that we are home and practicing good social distancing practices, we are finding ourselves in quite the predicament…. we are around our food 24/7!!! And what happens when people are bored and around food? We eat!

Here are some tips to minimize the mindless snacking and some healthy snacks to munch on instead.

Tips to decrease mindless eating

  • Set certain times for snacks. Example, 3 pm and 7:30pm.
  • Write out on a dry erase board what your snacks will be either the night before or in the morning. (You are more likely to stick to it that way).
  • Drink water in between meals to help with fullness and hydration.
  • Minimize the junk food if possible. I always suggest to clients, it’s better to have a handful of chips or a cookie or two after lunch/dinner than to binge eat those items late at night.
  • Make a list and only go to the store once a week to distance yourself from others. If you snack too often, we run out of snacks and fresh food and have to go out to the store more often!

Healthy Snack Ideas!

  • 1 piece of fruit and handful sunflower seeds or 1/8 c nuts
  • 1 light yogurt or non fat Greek yogurt (I love Siggi’s) with 1/4 c low fat granola (optional)
  • 1 piece of fruit/veggies and 1-2 tbsp peanut/almond butter
  • 12  Kashi crackers/5 Triscuts with 1 oz low fat cheese (string cheese, laughing cow)
  • 1 Kashi, KIND, Special K protein bar, Luna, Balance, Health Warrior bar
  • 1/2 c unsalted trail mix (Enlightened or make your own!)
  • 6 wheat crackers and 2 tbsp nut butter
  • 1 hard boiled egg and 6 wheat crackers/1pc of fruit
  • 1/4 c low fat cottage cheese and 1 fruit
  • 1/2 sandwich
  • Cut up veggies and 1/4 c hummus or low fat dip
  • 2 rice cakes with 2 tbsp nut butter
  • 1 serving pretzel thins and 1 tbsp peanut butter
  • 3 celery stalks with 1 laughing cow wedge of cheese sprinkled with raisins
  • 3 cups low fat or air-popped popcorn with 1/8 cup Parmesan cheese (add some garlic or pepper too for more flavor!)
  • Enlightened Broad Beans snack packs

Whats YOUR favorite snack???

Meal Tips!

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Below are some tips on meal prepping during this difficult time. Planning is the key to success!

Inventory your freezer, fridge and pantry. What meals can be made? You have more food to prepare than you think!

Everything doesn’t have to be perfect! -Time is short these days. It’s alright to use short cut ingredients like rotisserie chicken, canned beans, frozen vegetables, and ready to heat whole grains.

Cook once, eat twice – Take leftovers from one meal and re-invent them for you next meal. For example, grilled chicken one night can be chicken salad sandwiches the next night or chicken tacos.

You don’t always have to cook – Find a few recipes you enjoy. Throw ingredients in your crock pot in the morning and have your “professional chef” cook your food all day while you some things done around the house or help the kids with their e-learning. It will be ready when you you are!

Maximize use of leftovers or food about to spoil– Add fruit and veggies to make smoothies before you have to toss them. (Or freeze them to make for later). Have leftover chicken from dinner? How can you use it in a recipe for tomorrow?

Think outside the box – Try a picnic in the living room one meal, or try for a different family meal, like breakfast!

Have fun with it – Let your kids take turns picking a theme night (like breakfast for dinner or build your own taco or pizza night)

Stay healthy!