Wellness

@ Moraine Valley

Nutrition

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!

Sodium and Heart Health!

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According to the America Heart Association it is estimated 103 million U.S. adults have high blood pressure or HTN (Hypertension). The guidelines currently are defined as a reading of 130/80 or above. It is important to know your blood pressure level. HTN has been called the silent killer because many people with HTN, don’t know they have it. So, make sure to get your blood pressure checked!

The American Heart Association recommends no more than 2300mg of sodium a day and possibly less, 1500mg per day for adults with HTN.

However, it is estimated the average American diet contains 3400mg of sodium a day. Which isn’t hard to believe. Here is how sodium can add up fast!

  • Breakfast: Everything bagel with cream cheese (460mg)
  • Lunch: Lunch meat sandwich (800mg), add a pickle spear (362mg) and small bag of chips (170mg)
  • Dinner: 2 slices of cheese pizza (1620mg) and side salad with 2 Tbsp dressing (300mg)
  • Total for day: approximately 3712mg

Cutting back by just 1000mg of sodium a day can help!  How do you get started decreasing your sodium intake?

First, be aware where sodium is coming from in your diet. The CDC says the top sources of sodium we eat comes from these 10 foods; breads and rolls, pizza, sandwiches, cold cuts and cured meats, soups, burritos and tacos, savory snacks (like chips, popcorn, pretzels, crackers), chicken (includes processed), cheese and eggs and omelets.

Second, start looking at the nutritional facts on ALL the foods you eat.  It can be quite shocking! 

While it is hard to add up all the sodium we eat in a day, focus on avoiding very high sodium foods and incorporating more unprocessed whole foods into your diet.

Also, try not adding table salt to your food, 1 tsp of table salt contains 2325mg of sodium, which is all the sodium you need in a whole day, and sodium is already in many foods we eat. In fact, most of the sodium we get isn’t from the salt shaker these days, it is from processed foods, packaged foods, and restaurant foods (meaning it is already in the food when we buy it).

A couple things to keep in mind for label reading:

  • Food package claims may be misleading, so always look at the nutritional facts when choosing a food that has been processed in some way.
  • Look for “Salt-free”, sodium-free”, “very low sodium,” and “low sodium” which have less than 140 milligrams of sodium per serving.
  • Be careful with products that say: “Unsalted,” “No Salt Added,” “Reduced Sodium,” or “Lower Sodium.” These items may be low or may be high in sodium.
  • When foods start containing 300-400mg of sodium per serving, start thinking “How much of my meal is this making up?” If it is not making up about half your meal, then it is likely too much!

Here are some ideas to incorporate into your diet to decrease your sodium intake.

Fruits and Vegetables: Aim for fresh or frozen, if buying canned opt for the low sodium version, also rinse them off (this helps to get off some of the sodium).

Meats: Aim for fresh or frozen unprocessed meats most of the time and season/prepare it yourself!  I like using the low sodium tuna and chicken packs for when convenience is needed.  Behind the counter at the deli they will often carry a “low sodium” turkey for sandwiches.

Diary: Milk and yogurt tend to be low in sodium.  Swiss cheese, ricotta cheese and mozzarella cheese will have less sodium typically than your cheddar, American or colby cheeses.  Processed cheeses will typically be higher in sodium too. 

Grains: Most grains are fine, if sodium isn’t added.  Bread and rolls tend to make up a lot of sodium in the American diet, but that is because we eat these several times a day. Check labels at the store and choose a lower sodium bread if you tend to eat it several times a day (ranges typically between 100-200mg per slice). Pasta, rice, quinoa, oatmeal, grits and other grains not processed are all fine.  Avoid those instant rice or noodle blends with the seasoning in the box or packet.  Opt for low sodium versions or salt free versions of crackers, pretzels or chips.

Adding flavor to your food: Try vinegar (red wine or balsamic are my favorites), lemon and lime juice, fresh herbs like cilantro and parsley or dry spices/herbs like garlic powder and rosemary (I love adding these to my chicken or potatoes before roasting). Also, if making tacos, make your own taco seasoning or buy a salt free one like Mrs. Dash.

Here is a sodium Free Spice Blend from Eatright.org you can add to your meat or veggies for flavor!

Spice Blend Recipe (makes about ⅓ cup)

  • • 5 teaspoons onion powder
  • • 2½ teaspoons garlic powder
  • • 2½ teaspoons paprika
  • • 2½ teaspoon dry mustard
  • • 1½ teaspoon crushed thyme leaves
  • • ½ teaspoon white pepper
  • • ¼ teaspoon celery seed

Looking for more sodium appropriate recipes?

Check out the American Heart Association website for free recipes at http://recipes.heart.org/