Something to Chew On

A Guide to Eating Right and Living Well


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Green All Over!

20 Ways to Enjoy Something Green This St. Patty’s Day!

This St. Patrick’s Day try to add some healthy green into your diet!

Here are 20 ways to add something green on your plate and make a healthy choice.

1. Add spinach into a veggie omelet.

2. Scramble eggs and top with fresh salsa and diced avocado for a fiesta start to the day.

3. Throw some baby kale leaves into your favorite smoothie.

4. Swap sugar snap peas as a crunchy snack instead of chips.

imgres5. Order a side of steamed broccoli instead of fries with lunch.

6. Mix chopped green grapes and celery with grilled chicken, chopped almonds and some mayo for a fresh chicken salad.

7. Cut cucumbers, tomatoes and red onions and mix with 1 oz feta cheese and balsamic vinaigrette for a light side dish.

8. Grab a jar of basil pesto and spread on 3 chicken breasts. Cook at 375oF for 30-35 minutes.

9. Add spinach leaves instead of regular lettuce to your salads or on sandwiches.

10. Top a bison burger with guacamole instead of cheese.

11. Roast asparagus in the oven or out on the grill. Drizzle with olive oil and season with a pinch of salt and pepper.

12. Make veggie kabobs with zucchini slices, mushrooms, onions and green peppers. Marinade in Italian dressing over night before grilling.

13. Sauté fresh green beans with onions, shallots, garlic with fresh lemon juice and garnish with lemon zest.

14. Top salads with marinated artichokes, green peppers, dried cranberries and diced avocado.

15. Make turkey stuffed green peppers.

celery-peanutbut_rgb16. Spread some peanut butter on celery for a healthy snack.

17. Make a fruit salad with cut up kiwi, green grapes, strawberries and pineapple.

18. Freeze green grapes and consume for a cold, sweet snack.

19. Slice a green apple and dip in almond butter.

20. Sauté sugar snap peas with carrots, zucchini and mushrooms for some delicious stir-fry veggies.


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Start Making Healthy Changes Now

Woman Tying Measuring Tape Around Her WaistI am not an advocate for “quick fixes” like weight loss supplements, juice cleanses and the like. While quick fixes may result in fast weight loss, these results are only temporary and chances are, your depressed metabolism will cause you to rapidly gain the weight back…and then some. Seven-day or 21-day weight loss plans typically instruct you to drastically cut caloric intake and often severely limit the variation of food in your diet. Once these week-long or month-long fast diets are over with, most people resume their previous eating habits and unfortunately circle right back to square one with their weight loss efforts.

What’s unfortunate is these quick diet plans do not teach you how to eat for the long-run. You can’t drink a “body by Vi” shake forever; eventually you’re going to have to learn how to make real food for your meals. Research has shown that a multitude of different diets such as low-calorie/low-fat, high-fat/low-carb, Mediterranean diet, vegetarian diet, paleo dietetc., can all help individuals lose weight. Sometimes, losing weight is not the problem; it’s keeping the weight off. This fact stresses the importance of lifelong habits that one must take on, not quick diet fixes, in order to maintain their weight loss efforts. Here are some “quick” healthy changes that you can make today and turn into lifelong habits.

1. Start your day with protein. Breakfast is the most commonly missed meals reported by Americans of all ages. And when we think of breakfast, we typically think of a large bowl of sugary-sweetened cereal and a tall glass of orange juice. Breakfast meals high in these simple sugars can lead to a quick drop in energy come 9:00 a.m. Try to find ways to incorporate more protein with your breakfast meal. Add nuts into oatmeal, make a veggie omelet or pair fruit with high-protein Greek yogurt.

imgres2. Switch to water. Water is essential to one’s health and its benefits far surpass the simple purpose of hydration. Drinking more water is a habit I have been working on for quite some time now and it’s really sticking. As ashamed as I am to admit it, I previously was consuming about 4 diet sodas per day. To wean myself off of the diet soda, I would tell myself for every soda I consumed, I would have to drink a bottle of water. Now I keep a water bottle with me at all times so there are no excuses for not drinking enough water.

3. Stop serving multiple starches with meals. This is an easy fix that will help you naturally control your carbohydrate intake with your meals and make them more well-rounded. Our typical American western diet revolves around meat, potatoes, bread or some other starch like noodles and rice or corn and peas with most of our meals. Begin your meals by choosing a healthy lean protein, add one starch (preferably a healthy starchy vegetable like sweet potatoes or butternut squash) and fill the rest of your plate with non-starchy vegetables and fruit, if preferred.

4. Bring your own snacks to work. It seems almost every week, someone brings in a new “Pinterest-inspired” sweet treat to share with everyone at work. Sure, these decadent treats look great, but consuming these items regularly as snack choices can lead one to a spike in blood sugar followed by a drop in energy. Plan ahead and make sure you always have healthy, nutrient-dense snacks packed with you for your workday. If you feel bad about turning down your co-worker’s cheesecake bites, you can politely decline by saying you had already packed an apple with almond butter for your snack today. Or a simple, “No thanks, but thanks for asking,” always does the trick too!

exercise_02F026015. Exercise. Daily physical activity is one of the most important keys for a healthy metabolism and weight management. It’s time to put the “excuse book” away and start moving today.


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Let’s Get Fit

gymsIt’s that time of year again. Group fitness classes are packed, parking spots are limited and time limits on cardio equipment are more heavily enforced. It’s the New Year and everyone is hitting the gym. The New Year’s gym trend occurs all over. When I was teaching in college, students would line up outside the fitness studio at least 30 minutes before class began to ensure they would get a spot. Instructors loved having the large class participation and, quite honestly, it was a huge adrenaline rush. However, after spring break had come and gone, class sizes usually dropped down to less than 50% of the previous quarter’s numbers.

First and foremost, I commend anyone who is focusing on making their life healthier by becoming more physically active. But a healthy, long life is not made by only going to the gym three months out of the year. If you are embarking on a new fitness journey, here are some key tips to remember:

Do NOT compare yourself to others. Even to this day, I still catch myself doing this from time to time at Crossfit. I’ll watch fellow crossfitters, whom I see as equal athletes to myself, deadlift more, row faster and perform more burpees than me. Something I tell my fitness participants in spinning class is “Don’t compare your Chapter 1 to someone else’s Chapter 20” and these words could not be any truer in my situation. Comparing oneself to others is one of the biggest fitness/health mistakes one can make as it often overshadows our own accomplishments and feats. When I started Crossfit 6 months ago, I needed a band in order to do a pull-up. Today, I can knock out 5 unassisted, strict pull-ups and I often overlook these strength gains I have made by too frequently comparing myself to others. When you’re in a class or working out on your own, don’t compete against the person exercising next to you. If you’re going to compete against someone, compete against yourself. See if you can push a little harder or match your previous workout’s accomplishments and remember the person working out today is much healthier than the person who was sitting on the couch yesterday.20110952-crossfit-fitness-trx-training-exercises-at-gym-woman-and-man-side-push-up-workout

It’s okay NOT to do what everyone else is doing in class. In any fitness class, you are going to have a wide variety of people with different fitness and experience levels. A great fitness instructor will demonstrate several modifications for an exercise so that everyone can equally participate in class. Stick with the variation that comfortably challenges you. Typically there are at least three levels of modifications for most exercises, and your instructor should show all varieties and perform the middle modification for the majority of the class. If you feel that there were not enough modifications given, talk to your instructor during one of the drink breaks or after class. Their job is not to “get paid to work out” rather they should be providing guidance, knowledge and motivation to group fitness participants.

Bring water. Water is essential when someone is exercising. A good rule of thumb is to take a drink of water every 10-15 minutes (or even more often when exercising intensely) when working out. Remember to continue to drink water after your workouts since a large amount of fluid is lost through perspiration. I took my first spinning class over 7 years ago. I specifically remember thinking, “This can’t be that hard, I ride my bike outside all the time. Why would I need a water bottle?” Four minutes into class, I was seen racing to the vending machines to purchase a water bottle.

Wipe down equipment before and after you use it. You are never guaranteed that the person before you wiped down the piece of equipment after they had used it. This is why I always wipe down my weight or cardio machine before I begin my exercise. With cold and flu season in full swing, the gym is a breeding ground for sickness with so many people together in an enclosed setting.

Photo Courtesy: http://www.123rf.com/

Have you ever wondered what to do with your leftover turkey from Thanksgiving? Amanda Figge, Springfield Clinic registered dietitian, shows us around County Market on how to make a delicious recipe with leftover turkey.  Plus she delivers some excellent healthy eating tips. Enjoy!

Roasted Turkey Goat Cheese Salad with Honey Balsamic Vinaigrette Dressing

RoastedTurkeyGoatCheeseSalad

For the dressing:

2 Tbsp balsamic vinegar

1 Tbsp honey

1 tsp Dijon mustard

¼ cup olive oil

Salt and pepper to taste

For the Salad:

3-4 oz leftover white meat Thanksgiving turkey

1 ½ cups Salad Greens (50/50 mix of Spring Mix and Spinach recommended)

1 oz of goat cheese, crumbles or freshly sliced

2 Tbsp dried cranberries

2 Tbsp walnuts

1. Whisk together salad dressing ingredients in small bowl and set aside. Combine all salad ingredients in bowl. Drizzle 1-2 Tbsp of dressing over salad and serve immediately.

 

In case you missed Part One : http://somethingtochew.com/2013/11/18/holiday-edition-part-one/

 


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Cancer Nutrition Series: Calorie and Protein Intake During Treatment

Cancer and its treatment can lead to a variety of side effects and discomforts. But, through proper nutrition, these effects can be alleviated. Amanda Figge, MS, RD, LDN, registered dietitian with Springfield Clinic, discusses the ways to maintain the proper caloric and protein consumption while undergoing cancer treatment.

For more information go to: www.SpringfieldClinic.com/Nutrition

http://www.youtube.com/watch?v=BA0hQHOy_fI&feature=share&list=PLulrbdIofujuMdvOeLh3VuUfhU7mPUjCK


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Cancer Nutrition Series: Food Safety for Neutropenia – Springfield Clinic

Cancer and its treatment can lead to a variety of side effects and discomforts. But, through proper nutrition, these effects can be alleviated. Amanda Figge, MS, RD, LDN, registered dietitian with Springfield Clinic, discusses the ways to eat properly while dealing with cancer.

In this video, Amanda discusses eating with food safety for patients on a neutropenia-safe diet during cancer treatment. Food Safety for Neutropenia

www.SpringfieldClinic.com/Nutrition

 


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Cancer Nutrition Series: Dealing with Mucositis (Sore Mouth)

Cancer and its treatment can lead to a variety of side effects and discomforts. But, through proper nutrition, these effects can be alleviated. Amanda Figge, MS, RD, LDN, registered dietitian with Springfield Clinic, discusses the ways to eat properly while dealing with cancer.

In this video, Amanda discusses eating with mucositis, or mouth sores resulting from cancer treatment.

http://youtu.be/a5p-B44R8CA

www.SpringfieldClinic.com/Nutrition


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Farmer’s Market Week 3

This week at the Illinois Products Farmer’s Market you can meet with our Endocrinology Department’s Registered Dietitian, Melissa S. Schleder, RD, LDN. Melissa will be sharing how to make low sodium seasoning and controlling your sodium intake.

You also can pick up the delicious recipe of the week. This week the recipe is Confetti Wraps. Don’t forget to collect all 22 of the recipe cards and bring them back to the last market day for a chance at the grand prize drawing. Also pick up the recipe card, make the recipe, take a picture, and post it to our facebook page to be eligible for INSTANT market bucks!

recipecard_003_Page_2

We hope to see you there!


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Getting to Know Amanda Figge, MS, RD, LDN

Get to know Amanda Figge, MS, RD, LDN, registered dietitian with Springfield Clinic. Amanda offers comprehensive nutritional assessment, education and counseling with special interests in the areas of weight management, women’s health, heart disease and diabetes. As a member of the Academy of Nutrition and Dietetics and Weight Management Dietetic Practice Group, she strives to keep up with current trends and emerging approaches in treating illnesses through proper food and nutrition. One area of particular interest is women’s health. Her goal is to foster a positive environment to guide patients with research-based nutrition messages and practices.

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