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.
#3 – Check expiration dates.
Milk is a big one for me. I don’t go through it very quickly, so I opt for organic simply because it’s processed in a way that gives it a longer shelf life and later expiration date. With foods already in the fridge, prioritize foods likeliest to go bad first. Choose fresh produce and earlier expiration dates first, and incorporate more frozen foods later in the week.
#4 – Freeze it.
If I make a large batch of a recipe, and don’t anticipate using it up within the week, I’ll freeze part of it for later meals. Soups and stews typically freeze and reheat pretty well. This also works for some ingredients you may not use all of – such as meats, vegetables like broccoli or peas, etc.
#5 – Make your own stock.
Feeling ambitious? Make your own stock! Don't throw away the ends of vegetables, seeds and pits, and other leftover parts that didn't end up in the main dish. Put them in a bag in your freezer, and when you’re ready, boil the contents for several hours. Strain the contents, and you’ve got your own stock! The same can go with meat bones, for making your own broth.
#6 – Composting.
Still have food waste? (Let’s be honest, we all have some.) Consider composting, especially if you like to garden or even just have indoor plants! Really, all you need is some kind of container with holes. (Here’s 35 awesome ideas from the blog DIY & Crafts to get you started!) Toss your food scraps, coffee grounds, then leave it outside and let nature do its thing. It’s a quick, eco-friendly way to give your plants some added nutrients!
"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:
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:
We love this time of year just as much as the next person...except that we love it more! Back-to-school for dietitians means we get to use our knowledge base and creativity to the max. Back-to-school is also a time where we get, at least for a couple weeks, constant satisfaction as we help others tackle lunch packing. Check out some of our quick tips below.
Show some love to a few different food groups in your lunch. This will help to fuel your body for the rest of the work or school day.
To the left, we have fruits + veggies + protein + grains.
Even the lunches pictured are incredibly simple (which is a tip in-itself), it is key to:
Another key: Commit to dividing your container. Whether you invest in something like an OmieBox (keeps colds cold or hots hot) or go simple like we did with our Tupperware and silicone cupcake molds, having multiple sections gears your brain towards adding those varied food groups. There's something about the combination of the different food groups that not only makes the meal visually appealing, but that also aids in digestion and other positive metabolic benefits.
Overall, the meal should also be pretty satisfying. Enjoy!
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?
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)
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:
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.
Regardless of what percentage of New Year's resolutions stick, at least they get us thinking. Sometimes they even get us talking and doing new things that can lead to healthier and happier habits. Thinking in terms of habits can dramatically improve your chances of achieving results.
At our home, "We believe that clear thinking leads to good decisions, that good decisions lead to the right habits, that the right habits lead to character, and that character becomes destiny." A quote by Lord Acton, which I learned about in grad school.
When the purpose of the goal is clear, good decisions are made, and long term patterns of behaviors are achieved - this is when you will see results.
Previously, I've work on kicking bad habits. In particular...diet soda. I tried unmercifully for years (yes, years!) to kick this particularly detrimental behavior. It wasn't until I could clearly think about and understand the reason or purpose of the goal that I was able to commit to removing diet sodas from my diet.
The best thing I did was ask myself, "Why is this so hard?"
At first, I would just contribute the challenge to how "addicting" diet sodas were said to be. While I did apply some of the rules of addiction therapy, it still wasn't enough. Finally, I realized that the actual, physical prevalence of sodas and their coinciding advertising were the things that fed my behavior the most. I mean, there is a Coke on the end of every grocery store isle, at every check out (even at Marshall's for crying out loud), and you can even order cases on Amazon Prime. Don't forget about commercials, billboards and friends' habits. I literally could not get away from the one thing I didn't want.
This was it for me...the "ah ha!" I was being manipulated by these large soda companies to not only consume their products, but to consume more and more of them by thinking that the products were "a part of my life."
Once I understood this, I was able to look at my habit from a whole new perspective. I could say "no" to these big corporations. My experience reminds me often of the anti-tobacco commercials, where cigarettes dominate the main protagonists' lives. Of course, I also applied other behaviors that I would naturally recommend as part of nutrition counseling for my own clients (e.g., replacing soda with an alternative).
In my case, when the purpose of the goal was clear, decisions to remove barriers were made, and long term patterns of behaviors were achieved - this is when I saw results.
At first, I counted each day a success, then months and now years. This is what healthy living is about - making positive changes that last a lifetime. Just thinking about new, healthier goals is good. Start somewhere!
What's on my New Year's list for this year? I'll keep you posted.
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.
Why we love these:
Healthy - Fresh - Easy - Quick - Colorful/Beautiful (AKA appetizing)
Most of the time, we think homemade means hours and hours of difficult prep and cooking. On the good days, though, I can create a homemade meal in what feels like minutes.
I literally make myself stop and apply the knowledge that I do have regarding food and the kitchen. Sometimes I lean on what I learned from my mother in the kitchen, and other times I rely on Google. Whoever you are, there's a base of what you know to prepare. Take that knowledge and commit to applying it the best you can. You might be surprised by the results.
Example: Chicken and Rice Soup
I haven been wanting to use up some of the things in my freezer. Specifically, leftover turkey from Thanksgiving. I kept thinking that homemade chicken noodle soup sounded good. The best thing I did to accomplish such a delicious meal was to bucket and break up the steps.
Step 1/Day 1: Thaw the turkey in the refrigerator (I did this over the weekend).
Step 2/Day 2: Dice carrots and celery, sauté with seasonings. Shred chicken.
Step 3/Day 2: Properly store each of the major ingredients.
Step 4/Day 2 or 3: When I'm ready, I dump in the stock, the rice (I didn't have egg noodles so found an alternative recipe) and already cooked carrots/celery/chicken.
I have to do some of the cooking steps ahead of time so that I can quickly assemble later (in 15 minutes or less). Why? I have two kids under the age of 5. There's not a ton of joy in boiling water on a hot stove while being ran over by a 1-year-old in a walker, while playing Legos with a 4-year-old. Basically, I don't want to have to assemble all ingredients, dice, chop, sauté, and boil all at one time. I want to dump it all in a pot and let it cook on its own.
Here are some things I routinely do to cut down dinner cooking time:
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.
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:
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.
1. Food allergy vs. food intolerance. https://www.mayoclinic.org/diseases-conditions/food-allergy/expert-answers/food-allergy/FAQ-20058538?p=1
2. Food allergy. https://medlineplus.gov/foodallergy.html
3. Haelle, Tara. Pediatric News. Clinical Rounds. January 2017. Restrict gluten if necessary, but confirm condition first. Expert Analysis from AAP 16.
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.
1. Sodium in Your Diet: Use the Nutrition Facts Label and Reduce Your Intake. U.S. Food and Drug Administration. 2015. https://www.fda.gov/Food/ResourcesForYou/Consumers/ucm315393.htm
2. Understanding Food Nutrition Labels. American Heart Association. 2015. http://www.heart.org/HEARTORG/HealthyLiving/HealthyEating/HeartSmartShopping/Reading-Food-Nutrition-Labels_UCM_300132_Article.jsp#.WfYTYohryUk
3. Wolfram T. The basics of the Nutrition Facts Label. Academy of Nutrition and Dietetics. 2016. http://www.eatright.org/resource/food/nutrition/nutrition-facts-and-food-labels/the-basics-of-the-nutrition-facts-panel
1. JAND. "Have a food-safe holiday season". (2017). USDA Center for Nutrition Policy and Promotion Center. https://doi.org/10.1016/j.jand.2017.08.123.
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?
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
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:
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.
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.
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.
I love parts of the Whole 30 diet.
Eating foods with very few ingredients ✓
Consuming ingredients that you can pronounce ✓
Healthy gut ✓
Given these great parts, I (and many other RDs I know) still rarely recommend the Whole 30 diet to clients. It’s simply too unrealistic for most people. For example, there’s oftentimes a conversation like the one below.
Following this type of conversation, are a few days of diet misery and then some rationale to quit.
Bottom line, diet choices affect many things. Some of the majors factors include:
Instead of suddenly diving into a popular trend diet, work with a dietitian on a plan that is tailored to you. This will ensure that it’s realistic. In addition, it adds a level of accountability because you helped create the plan. There is also ample research that shows how elimination diets (no dairy, no wheat, etc.) can actually have detrimental effects for people who don’t really have food allergies or intolerances. All in all, take the positives from this diet trend (e.g., think about how you can add more vegetables) and add it to your own tailored program.
Dietetic interns are valuable resources as they bring new and fresh information from various settings (e.g., hospitals, universities, etc.) to private practices like Nutrition Rites. We're lucky enough to have Kari Johnson join our team.
Kari is currently a Dietitian Nutritionist student at Eastern Michigan University online while residing in Beaufort, South Carolina. Before entering into school, Kari was a SC chef with a purpose of incorporating local, fresh produce and products into each dish she served. Kari has worked with MUSC’s Heart Healthy camp for children, volunteered at long term care facilities, and is currently working with a local school to incorporate nutrition programs for elementary age students. Nutrition has truly changed Kari’s life and she is excited to share the positive results a healthy diet can make on one’s life. When Kari is not working on school, she enjoys spending time with her family, camping, backpacking, woodworking, and traveling the world.
Specific to Nutrition Rites, Kari is spending her October coming to Charleston to shadow consultations, create blog and newsletter content, work on marketing plans, research new foods, etc.
Historically, diets that nixed dairy were a result of allergy and/or lactose intolerance. More recently, non-dairy trends seem to be by-products of consumer demands for more plant-based items (e.g., soy and almond milks) for various reasons (e.g., following a Paleo diet). In general, when I ask someone why they're cutting dairy from their diets, they answer one of two ways: (1) I heard it's good to cut dairy or (2) I want to decrease inflammation.
It's true that dairy can cause inflammation, but typically this is in someone who actually has an allergy or intolerance. Dairy has many nutrients (e.g., Calcium, protein, Vitamin D, probiotics) and has been shown to lessen the factors of metabolic syndrome. That's not to say that I would recommend people consume nothing but dairy. The recommended amount is 2-3 low-fat servings each day (e.g., 1 Cup of Milk or 1oz cheese). I typically leverage dairy for its protein content. I add feta to a salad or have a slice of provolone with an apple for a snack. However, in the spirit of understanding, I went 10 days without dairy.
Here were the highlights:
My dad also participated throughout the 10 day period. Being very different, anatomically, we still shared many of the same findings. Bottom line, he and I will both continue to consume dairy. We'll simply be more mindful and consider even healthier replacements when it's convenient. Overdoing dairy has its own outcomes (e.g., constipation, weight gain, etc.) that neither one of us wants.
Basic rules of dairy:
I've had it on my list to write something about Amazon buying out Whole Foods for over $13 billion. After doing a little reading myself, here are a few thoughts...
Forbes contributor Bruno Aziza discusses the many facets of Amazon using Whole Foods' brick-and-mortar presence to collect additional data that can predict profitable sales trends. All this time, I thought that Whole Foods was kind of like Apple in that it gave us what we didn't know we wanted. I didn't know what I was missing out on until I had a smart phone. Similarly, I didn't know kale was the new spinach until Whole Foods starting marketing it like nobody's business.
A New York Times article highlights Whole Foods' competition as Safeway, Costco and Walmart. Tricky, indeed, for Whole Foods and Amazon alike. I enjoy those times I get produce from Costco. I get more of the same (organic) product for less. On the flip side, I usually err on the side of shopping at Whole Foods for the convenience. Since the stores aren't huge, I can in short order find everything food-related that I need without walking two miles. I think Amazon knows this. They've been dabbling in the grocery market for some time now as it's clear people will pay for grocery delivery (or pick-up or shopping). They want to fix a problem that all of us busy working professionals and stay-at-home moms with screaming toddlers have.
Joshua Rothman paints a fairly dire picture of an Amazon lifestyle takeover in his New Yorker article, "What Amazon's Purchase of Whole Foods Really Means." All in all, I'm not too worried. People are still people. We need human interaction, and there are several trends over the last few years that prove how we'll continue to use public places to socialize (even with food and drink). I've been a part of a mom meal prep group. After cooking 24 meals in one day to later swap with other moms, I'd be down for grocery delivery of the ingredients. How about urban and community garden trends? They're out there and thriving. Chains like Royal Blue Grocer and Caviar and Bananas keep us in both coffee and specialty foods.
How To: Clean a Garbage Disposal
Eating prior to exercise...
One new study highlights the possible benefits of exercising without eating beforehand. In general, the findings show that fat tissue responds first to any food consumed prior to exercise, and then to the exercise itself. The conclusion suggests that greater weight loss benefits would be obtained if exercising on an empty stomach. However, this should not be a catch-all conclusion. Much research shows that eating before actually helps exercise performance. All in all, one must consider their own health status along with their personal goals before deciding whether a fasted or fed state works best for them. In summary, ask a dietitian!
Cheyenne is a Registered Dietitian Nutritionist located in the Charleston, SC area.