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Nutrition Tip of the Week

Nutrition Tip of The Week

February 2016

Week of February 8

Food labels can be confusing. What should you look for when you want to buy foods healthy for your heart?

  1. First, check out the fat section of the label. Aim for foods low in saturated fat with zero grams of trans fat. Unsaturated fats are your heart healthy fats (found in healthy oils, nuts, seeds and avocados) so don't be afraid of these. They are actually good for you! Most people's total fat intake should in general be between 35-50 grams per day, with 90% of those fats coming from your heart healthy sources.
  2. Next up, the carbohydrate, sugar and fiber section. Aim for foods with a higher content of fiber (especially the soluble fiber!) and lower amounts of sugar. Aim for 25-35 grams of fiber per day to help fill you up and lower those LDL cholesterol levels.
  3. Last but not least, check out the ingredient section. Avoid foods with ingredients such as palm kernel oils, hydrogenated fats and bleached white flour.

Make your own trail mix recipe:

I find it healthier to mix your own trail mix than to buy those that are prepacked, which may or may not have added salt and sugars.

In a gallon size baggie, mix a variety from the following ingredients:

  • Carbohydrate options: Low salt pretzels, Cheerios (multigrain and regular), Kix
  • Fruit: dried fruit with no added sugars such as apples, bananas, strawberries
  • Seeds: sunflower, hemp, sesame, flax or pumpkin (Target has a great selection!)
  • Nuts: pistachios, walnuts, almonds
  • Sweets: Dark chocolate pieces, yogurt covered raisins, or chocolate covered nuts (in moderation!)
  • Spices: It's nice to spice up your trail mix every now and then to jazz it up a bit. Try cinnamon, curry, ginger, nutmeg, cayenne pepper.

In general a serving of trail mix is about 1/4 - 1/2 cup.  

Enjoy!

Kelly Devine Rickert MS RD CSSD LDN

Week of February 1

Easy One Pot Beef/Pasta

Serves 6 (enough for leftovers!)

Ingredients:

  • 1 pound of ground sirloin
  • 1 tablespoon olive oil
  • 2 tablespoon chopped garlic
  • 1 1/2 cup onion, diced
  • 5 garlic cloves minced
  • 1 tbsp flour
  • 2 cups skim milk
  • 8 oz. dry whole wheat penne
  • 1 can diced tomatoes, low sodium
  • 4 oz. 1/3 less fat cream cheese
  • 3 oz. package fat free cream cheese
  • 3 oz. (3/4 cup) shredded Mozzarella Cheese

Directions:

  1. Cook pasta according to directions, set aside.
  2. Heat a small amount of olive oil in a 5 quart pot or skillet over medium-high heat and cook beef. Set aside beef.
  3. Heat a small amount of olive oil in a 5 quart pot, add onion, sauté for 4 minutes. Add garlic and cook for 3 more. Add beef and sprinkle in a dash of salt. Add flour, cook 1 minute.

Like this recipe? Check out the Devine Nutrition Menu Planner! The “On the Go” dinner meal plan is designed for the individual or family that wants to eat healthier at home, but doesn’t know what to make or where to start. For $8.95 a month, you will receive 16 dinner meals (4 each week and a weekly shopping list)! All meals are designed to prep and make in 30 minutes or less. Along with your weekly email that includes your upcoming week’s menu and shopping list, you will also be able to login the Devine Nutrition website where you will have access to previous meal plans and shopping lists!

January 2016

Week of January 25

Tips to Avoid the "Freshman 15!"

Gaining weight when you first go away to school is not uncommon. But fortunately you can help prevent that weight gain by following these tips…

  • Weigh yourself once a week so you are not surprised by a fast gain in a couple months' time.

  • Schedule your workouts in your calendar just like you do classes. The Shannon Center has many options to choose from such as intramurals, exercise classes, running programs, the track and exercise equipment and much more. Utilize these services!

  • Stick to an eating schedule. Try not to skip meals and start the day off right by eating breakfast. It really is the most important meal of the day! Even if you don’t have time to head to the cafeteria before class, grab something quick to eat from your room.

  • Keep healthy snacks on you to eat in between classes so you don’t rely on junk foods. Some ideas are protein or fiber bars, trail mix, fruit, nuts, peanut butter and crackers, low fat popcorn or pretzels. The Shannon Center also has a healthy vending machine just outside the gym.

  • Skip the sugary drinks and energy drinks and drink primarily water based beverages (least amount of calories) throughout the day. This will keep you more hydrated and craving less snack foods.

  • Sounds silly but wear fitted pants or jeans. If all you wear to class are pajama pants, you're less likely to realize you are full when eating. If you are wearing jeans every day and they start to feel a little snug, you know you need to head to the Shannon Center for some workouts!

  • And last but not least, the biggest offender of college weight gain is the late night eating/fast food consumption. Try and cut off your snacking at night to 10 p.m. (especially during midterms or finals!). Try and limit the fast foods or ordering take out late at night. Your waistline and wallet will thank you!

Week of January 18

Jump Start Plan!

Now is that time of year to pitch all the leftover cookies, dust off that treadmill and make those New Year’s resolutions. Focus on LIFESTYLE changes this year, not just quick fixes. Here are some tips to help you get jumpstarted!

  • Try to cut out ALL drinks except water, sugar free teas and Crystal lights and coffee (minus the sugar and creams). This includes juices, caffeine/energy drinks, sweetened teas and soda pops (diet and regular).
  • Start a food journal so you can keep track of the following items: time you eat, food or drink you consume, portion size, amount of time exercised, and weekly weight. If you are not losing at least 1 pound per week, go through the journal with a highlighter and see where you can improve. I recommend downloading My Fitness Pal on your smart phones if you want to journal electronically. (Find me as a friend by searching my email, nutritees@hotmail.com).
  • Eat 5-6 small meals throughout the day about every 2.5 to 4 hours. This will increase your metabolism and cut down on the amount of food you consume at your large meals.
  • Cut back on your portion of carbohydrates such as potatoes, fries, chips, buns, rice, breads, cookies, sweets, donuts, etc. Aim for a lean protein source at each meal with 1 or 2 vegetables.

 

Needing motivation? Check out the SXU Weight loss starting this Tuesday!

Shannon Center 8 Week Nutrition Weight Loss Program

  • Tuesday, January 19 from 6:30 - 7:30 p.m.

The class will meet every Tuesday night for 8 weeks. View the Nutrition Weight Loss flier (PDF) for pricing and information. For more information email Jennifer Quinlan at quinlan@sxu.edu.

For nutrition or exercise questions, contact:

Devine Nutrition

Kelly Devine Rickert, MS, RD, CSSD, LDN, CPT

ShannonCenter Nutritionist

www.kellydevinenutrition.com

* Not all products and advice are intended for each and every individual. It is recommended that individuals seek advice from their physician before starting on any diet or exercise routine.

Week of January 11

Looking for a jumpstart in 2016? Try these 5 rules over the next two weeks to rev up that metabolism and increase your energy!

Rule 1: Hydration
Rule 2: Sugar Detox
Rule 3: Small frequent meals
Rule 4: Protein at all meals
Rule 5: Exercise, Exercise, Exercise!

Rule 1: Hydration

  • Ditch the sugary and flavored drinks (Juices, sodas, sugary teas, diet sodas, flavored coffees, energy drinks)
  • 1-2 cups of coffee is still ok, but instead increase the amount of water you consume.
  • Flavor your water with lemon, cucumber, or fruit
  • How many ounces of water should you consume daily?
  • Minimum 64-80 oz. a day (or half your body weight)
  • More if exercising or if you have a higher sweat rate

Rule 2: Sugar Detox

  • Foods to omit the next two weeks:
  • Sugar (or High Fructose Corn Syrup)
  • Equal/artificial sweeteners
  • WHITE foods (breads, rice, pasta, etc)
  • Sugary cereals
  • Potato by-products (fries, chips, etc)
  • Candy/junk food

Rule 3: Small Frequent Meals

  • Eat breakfast or a snack within 1 hour of waking up
  • NO EXCUSES!
  • Eat every 2.5-4 hours throughout the day
  • Stop eating 1-2 hours before bed
  • Balance your meals and snacks (no all carbohydrate meals or snacks)

Rule 4: Eat protein at all meals
Balance some protein with fiber at EVERY SINGLE MEAL OR SNACK.
Why?

  • Helps to maintain more steady blood sugar levels
  • Keeps you fuller longer
  • Maintains your muscle mass on a weight loss diet
  • Helps repair muscle fibers post exercise
  • Decreases sugar cravings!

Rule 5: EXERCISE

  • Aim for at least 30 minutes of exercise at least 5 days a week
  • Break it into smaller sessions if needed
  • Highly suggest a pedometer (Love me my Fitbits!)
  • Average your steps and increase by 1-2,000/day

Good luck!

~Kelly Devine Rickert MS RDN CSSD LDN

Week of January 4

Happy New Year!

I hope all of you are having some great successes in the start of your New Year's Resolutions. How can you be consistent in your goals? Take a look at these tips to help keep you motivated!

  1. Team up with a partner or group. Accountability is key no matter what your goal is. Set a specific meeting time and date and stick to it no matter what!
  2. Start going to an exercise class at the Shannon Center. HIGHLY recommend Bootcamp 101!
  3. Sign up for Kelly's 8 week weight loss class, starting January 19 or come to our monthly weigh in program! Contact Jen Quinlan at the Shannon Center for more details at 773-298-3778.
  4. Write your goals down and tape them somewhere where you can see them. Bathroom mirror or door, work cubicle, your planner, bedroom etc.
  5. Give yourself incentives. Money in a jar, new music, clothes, jewelry.

Good luck with staying on track with your goals this year!

 

Shannon Center Monthly Weigh-In and 30 Minute Nutrition Talk

  • Tuesday, January 5 at 12:30 p.m. or 7:00 p.m.

Do you need help staying on track?
Do you need accountability and education?
Do you want to continue your weight loss?

Then the monthly weigh-in program might be for you! The cost is $12 per person per month and it includes a 30 minute nutrition talk. Payment is due on the weigh-in day. For more information, please view our Monthly Weigh-In flier (PDF) or email Jennifer Quinlan at quinlan@sxu.edu

Shannon Center 8 Week Nutrition Weight Loss Program

  • Tuesday, January 19 from 6:30 - 7:30 p.m.

The class will meet every Tuesday night for 8 weeks. View the Nutrition Weight Loss flier (PDF) for pricing and information. For more information email Jennifer Quinlan at quinlan@sxu.edu.

For nutrition or exercise questions, contact:

Devine Nutrition

Kelly Devine Rickert, MS, RD, CSSD, LDN, CPT

ShannonCenter Nutritionist

www.kellydevinenutrition.com

For a FREE online nutrition newsletter, sign up at website above and enter your email.

Contact

Devine Nutrition, Inc.
Kelly Devine Rickert, MS, RDN, CSSD, LDN, CPT

For a FREE online nutrition newsletter, sign up at website above and enter your email.

Illinois Academy of Nutrition and Dietetics Media Spokesperson
Board Certified Specialist in Sports Dietetics 
Registered Dietitian and ACE Certified Personal Trainer