Wellness

@ Moraine Valley

nutrition

6 Easy Earth Friendly Nutrition Tips! #gogreen

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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

8 Tips to a Healthy Lifestyle!

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March marks the start on National Nutrition Month!  Here are 8 tips on how to dedicate you, and your family, to a healthier lifestyle.

National Nutrition Month 2021 Blogger Badge

1. Eat Breakfast. There’s no better way to start your morning than with a healthy breakfast. Include lean protein, whole grains, fruits and vegetables. Try oatmeal cooked with low-fat milk, sliced almonds and berries, or top a toaster waffle with low-fat yogurt and fruit. Find more quick breakfast ideas at www.eatright.org/nutritiontipsheets.

2. Make Half Your Plate Fruits and Vegetables.  Fruits and veggies add color, flavor and texture plus vitamins, minerals and fiber to your plate. Make 2 cups of fruit and 2 ½ cups of vegetables your daily goal. Don’t let cost stop you from enjoying produce.  Frozen and canned are great alternatives. See “20 Ways to Enjoy More Fruits and Vegetables” at http://www.eatright.org/nutritiontipsheets.

3. Be Active!  Regular physical activity lowers blood pressure and helps your body control stress and weight. Start by doing what exercise you can for at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. You don’t have to hit the gym—take a walk after dinner or play a game of catch or basketball.

4. Drink More Water.  Drink water instead of sugary drinks and let thirst be your guide. A healthy body can balance water needs throughout the day. Drink plenty of water if you are active, live or work in hot conditions, or are an older adult.

5. Dine Out without Ditching Your Goals.  You can dine at a restaurant and stick to your healthy eating plan!  The key is to plan ahead, ask questions and choose foods carefully. Think about nutritious items you can add to your plate—fruits, veggies, lean meat, poultry or fish—and look for grilled, baked, broiled or steamed items.

6. Enact Family Meal Time.  Research shows that family meals promote healthier eating. Plan to eat as a family at least a few times each week in 2021. Set a regular mealtime. Turn off the TV, phones and other electronic devices to encourage mealtime talk. Get kids involved in meal planning and cooking and use this time to teach them about good nutrition.

7. Fix Healthy Snacks.  Healthy snacks can sustain your energy levels between meals. Whenever possible, make your snacks combination snacks. Choose from two or more of the MyPlate food groups: whole grains, fruits, vegetables, low-fat or fat-free dairy, lean protein or nuts. Try low-fat yogurt with fruit, or a small portion of nuts with an apple or banana.

8. Explore New Foods and Flavors.  Add more nutrition and eating pleasure by expanding your range of food choices. When shopping, make a point of selecting a fruit, vegetable or whole grain that’s new to you or your family. Try different versions of familiar foods like blue potatoes, red leaf lettuce or basmati rice.

For more free info and tip sheets for National Nutrition Month, visit http://www.nationalnutritionmonth.org/nnm/

Kelly Devine Rickert, Moraine Valley Wellness Coordinator

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

Nutrition Tips for Earth Day!

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earth-day

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

  • Make a grocery list and go shopping. Weekly! Even now. (But bring your reusable bags (wash in hot water after each trip to the store) or opt for paper bags and recycle.)
  • 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- fresh bags are found in the produce section
      Beans
      Grains
      Rice
      Oats vs oatmeal packets
      Yogurt- buy a larger container and portion out each day
  • Ditch the water bottles ONCE AND FOR GOOD!
    • Keep a BPA free, dishwasher safe water bottle on hand and refill it up! Some water bottles even have their own filtration system. Please stop buying water bottles.
  • Plant a garden
    • You can find seeds at your local grocery store. You can grow some veggies in your house just from your leftovers. Check out this blog post here to find out how.
  • Start a compost
    • I used a 5 gallon container I had in my garage to start mine. Check out how to start one here. This is a great way to decrease your food waste.
  • Check out this website that helps you find recipes to use your leftover foods. A great way to re-purpose leftovers and decrease money and waste in landfills! https://www.lovefoodhatewaste.com/recipes

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