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

"How to Avoid a Post-Thanksgiving Hangover" by Hirstina Byrnes of 24/7 Wall Street features comments from your dietitian, Kayla Fitzgerald.
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. 

Tip: ​“Instead of trying to make the foods we eat on special occasions healthier, we like to focus more on eating well on all the other days of the year and allowing yourself to enjoy your traditional holiday meals without feeling guilty,” Kayla Fitzgerald, a registered dietitian and nutritionist at Nutrition Rites, a nutrition counseling center in Charleston, South Carolina, said.
For the full article visit: https://247wallst.com/special-report/2018/11/02/how-to-avoid-a-post-thanksgiving-food-hangover/

I love my crock pot. I love it so much that I haven't even made myself get an Instapot yet, and that's saying a lot! Some of the perks of a slow cooker include time saving (e.g., dump and go or prep ahead), cost reducing (e.g., tenderizes less expensive cuts of meat) and health boosting (e.g., homemade vs. takeout) benefits.

Some of my favorite recipes: 

• Moroccan Lentil Soup
• Taco Soup
• Honey Balsamic Pork Tenderloin  
• Garlic Parmesan Chicken and Potatoes 
• Chicken Fajitas
• Roast Beef​

Tip: Brighten up your meal with a fresh side salad of the same flavor profile (e.g., a Southwest salad would be nice with the taco soup). 

If you're a seasoned pro and want to up your game, check out this great article by @Today for some great tips on maximizing the benefits of your slow cooker. Frankly, I'm usually too busy to even sear the chicken thighs before I dump them in! That's the best thing about the slow cooker...it's ability to be so forgiving. 

Have a 2-qt crock pot? Get it out of the cabinets and put it to use one of these ways: 

• As a warmer! Pre-made meatballs is one of my favorite things to warm in my 2-qt slow cooker. 
• For game day sides/treats like these Sweet and Spicy Peanuts from Taste of Home. 
• Cook for one. While the 2-qt slow cooker is pretty small, there's still some benefit in cooking proteins for one if you need something quick!

Adding a new dietitian to the team is a wonderful thing for our clients! Here's a bit more on RDN Kayla Fitzgerald, Q&A style. 

1. How did you get into dietetics?

• Growing up I spent a lot of time in my Pap's garden. I would sit out there and just eat vegetables right out of the ground. My parents would take me (at 5 years old) out to eat and I would make a GIANT salad from the salad bar with no dressing on it and always told them that I just loved the way the vegetables tasted. As I grew older, my passion for health and wellness matured and led me down the path to the only career I could ever have imagined myself having....being a Registered Dietitian and helping people change the way they look at food in order to live a healthier life.
  

2. What is your favorite food?

• Pizza :) 

3. Do you have any good food jokes?

• Why does yogurt love going to the museum? Because it's cultured! 

4. What is your favorite inspirational quote or mantra?

• " Don't sacrifice the good to chase the perfect" -Emily Ley

5. What meal does your family beg you to make?

• Smiley Pockets (aka soft shell tacos that I make faces out of cheese on)

6. What do you do for fun?

• I run, go on the boat with my family, spend time with friends, and cook.

7. What's the best advice someone has given you?

• Don't be afraid to take chances

I did some grueling product testing this weekend just for you. Here are my thoughts on these trendy "fit wines." (This one caught my eye through a Whole Foods email ad campaign.)

First of all, I don't drink wine to be "fit." So...the concept in itself is kind of lost on me. More so, the runner on the label is kind of a turn off. For me, I don't necessarily want to be reminded of the gym while I'm enjoying my glass of Chardonnay. 

For you, though, I went through with this experiment and tried it anyways. 
The results...I kind of liked the wine. It is not very "full bodied," which I prefer, so I would not buy it again for the purpose of enjoying a glass of wine.
All in all, I figured I'd be giving this product a thumbs down.

However, on further thought, there are some real pros to this brand.
#1: Fit Vine wines are lower in sulfites (they are filtered out). Many of my clients decrease headaches, migraines, acne, bloating, and more by watching their sulfite intake.
#2: I would almost never make a drink like a Sangria (they are super high in sugar and I prefer to eat vs. drink my calories). Because this particular Chardonnay was so light (and about 30 calories per 5oz less than traditional wines), it would be an awesome ingredient to a wine spritzer or Sangria (like in this recipe from Emma Chapman). 

Enjoy! (responsibly, of course)

PROS:

One thing almost every client and I discuss is the importance of sitting down to a completely built plate each time they eat. I explain how just the act of seeing a complete meal can have an effect on how satisfying it can be. This piece of advice isn't just from gut instinct (although, when I take my own advice, it works). It stems from research that indicates how both hunger and the feeling of being satisfied are linked to our perceptions of our meals. 

Here's the example the study gives:

• Day 1 : A group of people were given a three egg omelet, but were told that it was a two egg omelet.
• Day 2: The same group of people were given a three egg omelet, but were told it was a four egg omelet.

1. Results: Even though these individuals always received the three egg omelet, when they were told they only got a two egg omelet, they reported being hungrier and eating more throughout the rest of the day.
2. Special Notes: Hunger hormones were reported to have NO change, which basically means that your eyes can tell your brain that you're hungry. 
3. THE TAKEAWAY: Add low-calorie, nutrient dense volume to your meals. This goes right along with my recommendation to fill half of your plate each time with produce (mostly vegetables). When you do this, you'll be helping yourself feel more satisfied with a meal that might be lower in calories (albeit still nutritious) than a higher calorie alternative.

Tim Church has over 20 years of experience in the fitness and health industry. Besides traveling the world to educate other personal trainers, he also actively coaches a variety of clientele (e.g., from locals like you and me to celebs who make Charleston one of their routine destinations). 

Tim has offered to help me add a little variety to the information I "dish" out to you. His ingredient of choice is physical activity. The recipe for the day is called FITTE. Frequency, Intensity, Time, Type, Enjoyment. 

Tim's best advice is to make the "F" and the "E" the foundation of your routine. If you enjoy the exercise, the frequency is more likely to be established. Everything else falls into place (between the F and the E). Tim talks my language. "It's like a good chili," he says. "Once you get the base, each cook can add their own spice and variety." This is what makes it feel personalized. 

On enjoyment: Start with what you're good at first. Go to the low hanging fruit. Start with your strengths. For some, power is key. For others, slow and steady might be the ticket.
Also, start with people you enjoy. This is tried and true advice. When someone is waiting on you, you're more apt to show up. 

On frequency: Tim's rule is to start with more than 50% of the days of the week. This means 4 days. If this number of days bogs you down, don't sweat (hehe). Short durations are okay (as little as 15 minutes per day can make a difference). Heck, once you talk yourself into 15 minutes, 30 minutes blows by. One key to frequency is having a 10 minute back up routine on hand for the days that just seem to absolutely turn upside down. This is just like having that back up Larabar or almonds in your bag in case you get stuck and need that nutrition. 

Even if you're a seasoned athlete and are making it to the gym, there are those days when you're fatigued or bored and need this advice. Enjoyment and frequency. Start there. Keep it simple and go. 

Tim is locally based so give him a call if you need a jump start. You can find him at www.mostfitlife.com. 

Why not? You know there will be plenty of dips, desserts and sliders. Beyond that, people really do want something fresh for a change. Here are a couple of fresher (and still gorgeously delicious) options.

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.

Guest Author: Kari Johnson 

​Eating a healthy, whole diet can reduce your risk of developing some forms of cancer, and also help in the prevention of other diseases such as heart disease and diabetes. Studies have shown the relationship between diet and certain cancers; bowel, stomach, mouth, esophageal, and breast cancer.

Making healthy choices for your health means:
1. Eating an increased variety of fruits and vegetables, rich in fiber, that can reduce the risk of certain cancers by 25 to 40 percent. 
2. Reducing intake of processed and red meats.

• Red meats: lamb, beef, or pork
• Processed meats: bacon, ham, salami, sausages, or hot dogs

3. Reducing intakes of added sugars, saturated fats, and salt. These are calorie-dense foods that lead to weight gain and provide little to no nutrients to promote health.

• Sugar sweetened beverages, processed foods, or desserts
• Saturated fats: butter, cheese, processed foods, or desserts

4. Maintaing a healthy body weight to help reduce the risk of certain cancers. Obesity is associated with cancers of the esophageal, rectal, kidney, thyroid, gallbladder, liver, ovarian, prostate.
5. Limiting Alcohol consumption. 

​A healthy diet rich in vegetables, fruits, lean meats, whole grains, and water can help reduce the risk of many disease such as cancer, diabetes, and heart disease.