Believe it or not, break rooms gets their fair share of attention when it comes to nutrition counseling. Many clients master their nutrition at home only to find that their workplace becomes a downfall. The break room becomes a dumping ground for unhealthy treats people don't want to keep at home or there's a vending machine that keeps sugary beverages at the perfect temperature. The types of work situations vary, but all-in-all, most of my clients feel as if the break room is not helping their efforts to be healthy. This is especially true around the holidays. This year, you can help make a positive change by thinking about non-dessert treats that our friends and co-workers can enjoy. For all of the other goodies that will be trickling in, here are a few tips to help you avoid break room blues. 

1. Break outside of the break room. When you're looking for a break and it's not meal time, choose an alternative place (e.g., outside, a different floor in the office, conference room). 
2. Bring your own food. This includes healthy snacks. Pair a piece of fruit or some veggies with protein (e.g., berries + string cheese or carrots + hummus). Also, be sure you are building lunches that you will look forward to. 
   
3. Don't contribute to the problem. You bringing those leftover cupcakes doesn't help. Send them home with guests or freeze extras. 
   
4. Drink water. Yep, the simple act of staying hydrated goes a long way. Sometimes we are confused regarding whether we are hungry or thirsty. Staying hydrated can help you avoid unnecessary snacking. Bring a water bottle if you tend to hit that soda vending machine. 
   
5. Go small. If you do indulge in a treat, go for the smallest option (e.g., the smallest brownie). 
   
6. Out of sight. When it's possible, move things out of sight (e.g., nuts can be stored in cabinets and cake can be pushed to a corner). As a rule, we want healthy things front and center. On the flip side, we want less healthy items more out of sight (e.g., I store chips on the pantry shelf that gets blocked from view once the door is opened). 
   
7. Move. This is especially the case if you do a lot of sitting. Oftentimes we think about how we can be efficient at work (e.g., when we go to the supply closet we get everything we need at once). Instead, make yourself go back and forth a bit more. Staying active will reduce boredom and increase productivity. In turn, you'll be less tempted to snack. 

​Good luck! 

Elimination diets seem to be one of the biggest current nutrition trends. Examples of elimination diets include gluten-free, dairy-free and no sugar diets. Restricting foods items, however, proves challenging and oftentimes less beneficial than intended outcomes. 

The January 2017 issue of Pediatric News noted that, "removing gluten from a child's diet would improve that child's healthy only if that child has been confirmed to have an actual condition (i.e., the child has Celiac disease)." The point here is that gluten is not always at fault for the symptoms that associate with Celiac disease, which means other causes should be explored to truly make a positive difference in health outcomes. Other things that cause symptoms similar to those from Celiac disease include: 

• lactose intolerance
• fructans sensitivity 
• gut bacteria imbalances
• Irritable bowel syndrome (IBS) 

It's best to eat a variety of healthy, nutrient dense foods in moderation. It is also important to identify actual allergies and intolerances. 

Food allergies cause actual immune system reactions.  
Food intolerances are usually digestive in nature and are less severe. 

Your physician can help you confirm or rule out any actual disease or allergy diagnosis. Once allergies are ruled out, then possible intolerances can be addressed. A registered dietitian can help you manage your conditions with individualized plans that coincide with your physician's findings and recommendations. 

Author: Kari Johnson

​Have you ever wondered how to navigate the nutrition label on your food items? Here is an easy way to highlight the important parts of a nutrition label. It will also help you determine if your portion size exceeds your daily needs in calories, fats, sodium, and sugar.
 
1. Start with Serving Size: Look for both the serving size and the number of servings in the package. Then you can compare if you eat only 1 serving, less, or more.  If you eat 2 servings then you would double all nutrients (calories, fats, sodium, sugar, ect..).
 
2. Check calories per serving: It’s beneficial to cut back on calories if you are watching your weight.
 
3. Fats: Aim for 5% or less in saturated fats, little to no trans fats, and low total fats.
 
4. Sodium: Limit sodium intake. Overall intake is 2,400 mg per day
 
5. Fiber and Sugar: Fiber is beneficial for the body with no limit needed on packages. Added sugars, listed below total sugars, should be limited. High sugar intake can make it difficult to meet nutrient needs within your calorie requirement.
 
6. Protein: Eating moderate portions of protein foods such as lean meat, poultry, fish, eggs, low-fat milk, yogurt and cheese, beans and peas, peanut butter, seeds and soy products.
 
7. % Daily Value: This is listed for a person consuming 2,000 calories a day. Estimated calorie amount varies per person.

The turmeric plant is native in tropical South Asia and has been used for many centuries. The yellow pigment of turmeric is called curcumin and is the beneficial part of the turmeric root to help fight inflammation in your body.
 
What is inflammation?

• Acute inflammation is a short term reaction by your body’s immune system as a response to protect your body from invading bacteria, viruses, parasites, chemical toxins, or injury to your body.
• Chronic inflammation can create pain, fatigue, depression and anxiety, or gastrointestinal issues.

 
Caution:  Consumption should be in moderation, 1g per day and toxic amounts can cause stomach ulcers.
 
Use: With its fragrant aroma and bitter/peppery taste, it is great in many food dishes.
 
Golden Chicken Marinade Recipe

• 2 Tbsp cup honey
• 3 Tbsp whole grain mustard
• 2 Tbsp smooth Dijon mustard
• 2 Tbsp olive oil
• 1 Tbsp turmeric
• 1 tsp minced garlic

 
Marinade 1.5-2 pounds of chicken breasts in half of the golden marinade for 2 hours or longer in the refrigerator. Bake at 375 for 20-30 minutes. Serve over zucchini noodles and reserved sauce.
 
Healthy and delicious!

Authors: Kari Johnson & Cheyenne Richards

​Have you ever wondered how much ranch is too much?  The recommended serving size is 2 tablespoons; however, each brand varies in calories, fat, and sugar content.  The tables below compare some ranch favorites found at your local grocery store.  

How do different brands/labels rank?
            #1 Homemade (Recipe below)
            #2 OPA Greek Yogurt Ranch
            #3 Bolthouse Farms Yogurt Ranch
            #4 Hidden Valley Light Ranch
            #5 Hidden Valley Simply Ranch
            #6 Hidden Valley Original Ranch
            #7 Ken’s Steak House Ranch         
            #8 Marzetti Classic Ranch
 
 
The benefits of using non-fat Greek Yogurt with live cultures as your dressing base:

• High protein to help promote fullness
• Fewer carbohydrates and sugar
• Live and active cultures help boost your immune system and promote digestive health

Author: Kari Johnson

Slow cookers are a great way to cook meals in an easy, budget friendly way with limited mess. Who doesn’t love just cleaning one pot after meal time? With its ease of operation, there are several common mistakes made when using a slow cooker.  Here are some tips to break these habits to make cooking with your slow cooker a success.
​
1. Overfilling or underfilling your slow cooker.

• The best recipes never fill the slow cooker more than three quarters full.  This allows circulation of heat to thoroughly cook all ingredients without boiling or burning your delicious meal.

2. Opening the lid during cooking.

• Though it is tempting to open the lid to stir, taste, or check on your meal, try to avoid this. Slow cookers help trap the heat for long periods and every time you remove the lid it must heat back up. 

3. Too Much Liquid Added

• When too much liquid is added to your tasty dish, it can come out floating in broth. Slow cookers will not condense your liquids into a savory gravy but instead come out thinner than you wish.  If this does happen, transfer the broth to a saucepan and thicken with a little cornstarch.

4. Not trimming the Fat

• Some cuts of meat can contain a nice layer of fat.  When cooking these cuts in the oven they are able to drain away.  In a slow cooker your meat will be swimming in pools of oil.  Trimming the fat down helps reduce the piece of meat from being greasy and gives you a healthier result to your meal.

5. Root Vegetables on Top

• There is nothing worse than biting into a crisp stewed potato with your tasty pot roast. Adding your root vegetables on the bottom, near the heat source, allows them to be cooked completely at the same time as your meat.  No more microwaving those partially cooked root veggies anymore.