Author: Morgan Curless

It’s Spring and gardens all over are popping up. We love the beautiful flowers and fresh produce that come from our garden, however, it's key we ensure that the soil used is nutrient-dense enough to grow bountiful products. Compost soil is an amazing way to minimize food waste, while also adding a variety of nutrients needed into the soil. 
 
What Can be composted:

• Pizza Boxes
• Coffee grounds and filters
• Paper products
• All food scraps including meat, bones, and dairy

 
All of these items can be broken down and used for soil.  Composting can be done directly in the back yard and turned daily to promote breakdown. Composting has not only growing benefits, but also earthly benefits. Typically, waste is sent to a landfill when not composted. During decomposition in the landfill a toxic gas, methane, is released into the air. Composting is a biological process that does not release methane, reducing the toxicity in the air we breathe. Composting is an excellent way to improve the quality of our garden, while also improving our environment.
 
Each time I cut the top off of a carrot or dump my coffee grounds into the trash I consider the possibility of composting, and potential for my waste to become something more than just trash. I currently live on the second floor of an apartment complex and have no way to build a compost pile, nor the time to maintain it even if I did. There was once very little one could do with their compostable waste in this type of living situation. Now, there are multiple solutions from community gardens to services like CompostNow, that offers composting services. 

We can’t help but geek out over the idea of nutrient-cycling and replenishing lost nutrients back into the soil. Composting our waste products is a great way to not only reduce our carbon foot print, but also ensure the nutrient profile is maximized in the produce we are feeding ourselves and our families.

​Author: Savannah Weeks 
 
According to the National Institute of Allergy and Infectious Disease (NIAID), “a food allergy is defined as an adverse health effect arising from a specific immune response that occurs reproducibly on exposure to a given food.” Prevalence of food allergies has increased significantly over the past decade and is an important health issue for millions of Americans. However, false or clinically irrelevant positive allergy tests for foods are common. Indiscriminate and non-evidence-based screenings often lead to unnecessary dietary restriction.

Specifically, tests such as allergen-specific IgG are not supported by evidence and should not be used to diagnose food allergies. Only serum IgE tests and double-blind, placebo-controlled food challenges can be used to diagnose food allergies. Many serum samples show positive IgG results for foods that cause no clinical symptoms in patients. There are no controlled studies demonstrating the diagnostic value of IgG testing in food allergy. IgG results indicate that someone has been repeatedly exposed to food components, recognized as foreign proteins by the immune system. This does not mean that the person is hypersensitive to the food component, but rather that there is immunological tolerance. It merely shows a normal physiological response of the immune system after exposure to food components.
 
Food allergies can be frightening and serious, but they are still rare. It’s estimated that >20% of the population is modifying their diet due to a perceived food allergy, but it is estimated that only 4% of adults have true food allergies. Unnecessary dietary restriction can lead to nutrient deficiencies, lower quality of life, and decreased enjoyment of food. If you suspect you might have a food allergy, talk to your doctor and avoid testing from any non-medical professional.

April is Eat Local month and we love supporting our local farmers and locally sourced restaurants. Although the eating choices in Charleston are endless, eating local may not be as infinite. Today, we live in a world where almost anything we want as consumers is within reach. A fresh lobster dinner can be shipped overnight straight to our door step if we so wish. While such having access is convenient, the benefits may not ring true for local farmers, small business owners, and even our planet.

For example, imagine having a shrimp dinner in Illinois. This shrimp did not come out of the Illinois River. Instead, it traveled hundreds of miles before it landed on your dinner plate. When you think deeper into this meal you may find that the shrimp was mass harvested, packaged multiple times and transported using multiple methods. While our jobs are truly to keep things as simple and easy for our clients as possible it terms of food, it is always good to remind you of the benefits of consuming products that are produced near your own community. In the end, you'll most likely get a superior product, reduce your carbon foot print and support local businesses.

Here are some ways you can eat local while supporting your community:
Farmers Markets
Opting to buy grocery items such as fresh fruit, vegetables, meat, bread and many other locally grown products is an easy way to buy and eat local. Buying from a local farmer ensures freshness and likely contains more nutrients than commercially grown products.  There are even some health benefits from certain local products such as honey. 

Locally Sourced Restaurants
I encourage you to ask questions and find wha restaurants near you source their food from local farmers. There are many here in Charleston, SC that are willing to buy local foods and follow this “Farm-To-Table” approach. These restaurants typically have more whole food options, leading them to have more healthy food options to choose from. It is important to remember that even if you live near the ocean, that doesn’t mean that the fish you are eating was sourced from your own region. Don’t be afraid to ask the waiter questions about where the menu was sourced as this has become acceptable restaurant etiquette. 
 
While there are many perks to eating local, the concept also keeps more money in your local economy. Supporting small businesses allows them to keep their doors open, feed their families, and also provide more choices for consumers. So, next time you brainstorm where your next meal is coming from, choose to eat local!

There are millions of food-related products out there. Here are some of the go-to items to we frequently recommend to our clients. They are listed below in order of frequency of use. Enjoy! 

Author: Kelly Burgess, MUSC Dietetic Intern 

Here's how I did it: 
Plan, Plan, Plan!

• Even though I had limited time during the week, I would look over Pinterest at night to select healthy, well-rounded recipes to make the following weekend I was off.  From these recipes, I would create a shopping list to encompass all items.  
• Tip: Find recipes you can make ahead and freeze.  Heads up that many recipes are no longer good even refrigerated after 3-4 days, and the freezer can be your friend!  You would be surprised how many items you can freeze and still keep the quality. I've included recipes listed below that work well to freeze.      

Prep Fruits, Vegetables and Snacks

• When I first began meal prepping for so many days, I thought I would just wake up in the morning and put my fruits, veggies and almonds in their own container.  WRONG.  As you are meal prepping, prep those items too!  Individually, pack up your cut up fruit, place your carrots and celery into bags, and even bag up your almonds/craisins/trail mix combination. That extra 5-10 minutes of sleep is too good to waste packaging up items in the morning.

Have Nutritious Grab-and-go Items On Hand 

• I always stock my pantry with KIND bars. These are my absolute favorite and easy to grab for breakfast or a snack.  Other great items to keep on hand include low-fat string cheese, whole fruits (e.g., bananas and apples), and greek yogurt cups (e.g., Chobani is my favorite).  

When you fail to plan and prep, you increase the likelihood of running through a drive-thru or ordering take out. Taking an hour or two on the weekend to prep will help you make the best choices for your nutrition.   


Here are my Go-To Recipes:
Egg Muffins
Spray muffin tin with cooking spray. Whisk eggs, any veggies (my favorites are tomato, spinach, mushrooms), turkey sausage, cheese, salt and pepper together. Portion in muffin tins and bake for 20 minutes at 375F. 

Breakfast Burritos
Scramble together eggs and turkey sausage - veggies are good too!  Portion out into tortillas of your choice.  Fold like a burrito and wrap in plastic wrap.  For freezing, place in gallon size freezer bag.  When ready to eat, pull out of freezer the night before and microwave in the morning.

Vegetarian Chili
Dice 1 large onion and brown in a large skillet. Add onion, (2) 15oz cans of tomato sauce, (2) 15oz cans of diced tomatoes, (1) 15oz can of kidney beans, (1) 15oz can of black beans, (1) 5oz can of corn, 1 cup of quinoa, 1 Tbsp cumin, and 1 Tbsp chili powder to a crock pot.  Mix well and set on high for 4 hours.  Portion out 2 cup portions (about 6 servings) and refrigerate. Freeze portions not used during the week.

Milk has been a staple grocery item for what seems like forever. In recent years, though, milk (and many other staples such as eggs) has been under scrutiny by well-meaning research teams and the general public. 

While we believe knowledge is power, we also understand that it is a tedious task to wade through all the information available. Our goal is to help you navigate your way towards healthy options. 

Every time I go to the grocery store, there seems to be a new brand, blend, and flavor of milk alternative. How do you know which one to choose? Is real milk bad for you? What are the benefits, and where do they fall short? Here are the nutrition highlights of milk and milk alternatives:

• 2% Milk: 100 calories, 400 mg Potassium, 3 g fat, and 8 g protein. Milk’s nutritional statistics are quite impressive, making it a historical favorite for many things from breakfast cereals to a core baking ingredient. While we often recommend individuals opt for low fat milk, it may not be a foolproof choice for everyone. The natural sugar in milk is called lactose, and it is common for humans to lack the enzyme needed to digest it. This is often the cause of GI distress and discomfort associated with dairy. There is also a milk allergy, which is an entirely different issue identified by an immune response to the protein in milk. Recommendation: 3 servings of milk or other dairy each day.  
• Soy Milk: 100 calories, 300 mg Potassium, 4 g fat, and 6 g protein.  This milk alternative is perhaps the most nutritionally similar to dairy milk in terms of macronutrient (carbohydrate, protein and fat) content. Of note, the fat in this milk is unsaturated (healthy) fat, but it lacks the natural calcium found in dairy milk. Most companies fortify soy milk to add in a similar amount of calcium. Another benefit of soy is the similar consistency to dairy milk, giving it a similar mouthfeel and making it an appropriate baking substitute. This option would be ideal for those following a vegetarian or vegan diet who could benefit from the protein content of milk.
• Almond Milk: 59 calories, 35 mg Potassium, 2 g fat, and 1g protein. The most noteworthy differences about this option are its thinner texture and significantly lower protein content. Almond milk has been gaining popularity in recent years, and is popular for use in smoothies, overnight oats, and baking (though it may slightly alter the texture of the finished baked good). For vegetarians or others aiming to get a protein punch from milk, other alternatives may be more beneficial.
• Coconut Milk: 45 calories, 50 mg Potassium, 5 g fat, and <1 g protein. Coconut milk boasts the lowest calorie content of any of the milk alternatives, but has the highest concentration of saturated (unhealthy) fat. This plant-based milk has high amounts of vitamins and minerals, but has little to no protein. While this is another great plant-based milk alternative, it is important to keep portions of saturated fat in mind, even if it is from a plant source. You'll also need to ensure you get enough protein from alternative sources.

While there is no right or wrong type of milk, it is important to know the nutritional statistics of each option in order to choose the one that best serves your purposes and needs.

Author: Amanda Cain

​I always cringe a little on the inside whenever I have to throw away food. Especially if it’s a mostly full container that seems like it was perfectly fine yesterday, but it’s actually been there over a week. The holidays seem to compound things in this department as food is a core feature in many traditions.  Thankfully I’ve learned a few strategies since I first started cooking to minimize food waste. 

#1 – Meal Planning
It’s my first go-to for combatting food waste. Take spinach for example. I love it, but it seems to go bad so quickly. My solution? I plan to use it in several meals throughout the week. Put it in salads, on sandwiches, in pasta, in omelets, you name it. If I plan it in, I’m less likely to end up with a box of wilted spinach at the end of the week.

#2 – Reuse ingredients. Yesterday’s grilled chicken breasts can be tonight’s chicken tacos. Today’s raw veggie sticks can be the base for tomorrow’s vegetable soup. Leftovers don’t have to be mundane – start with more “whole” food items, then try chopping or slicing leftovers to put in soups, casseroles, or different dishes.

"How to pack the healthiest school lunch, according to nutritionists" by Samantha Cassetty of NBC. 
Note that any press we are associated with may have their own opinions that do not align exactly with our philosophies, and any comments from Nutrition Rites are to shed positive light on the benefits of well-balanced nutrition. 
​
A NUTRITIOUS LUNCH 3 WAYSDietitians Cheyenne Richards, MBA, RDN, LD and Kayla Fitzgerald, RDN, LD give you multiple ways to hit several food groups—including plenty of fresh produce—in one lunch box. “The variety helps fuel daily activity and adds fiber which has many benefits,” they say. Keep in mind that these lunches may be best suited for elementary-aged children, but upping the serving size would make them appropriate for older kids. And if your child often turns up her nose at your lunch offerings, take note: “Picky eaters will love these meals as they are diverse, yet not overwhelming and there are plenty of finger foods,” they say.

For the full article visit: https://www.nbcnews.com/better/pop-culture/how-pack-healthiest-school-lunch-according-nutritionists-ncna905421