Nutrition Tip of The Week
Below are nutrition tips for the current year. They are updated on a weekly basis. If you would like to see nutrition tips from previous years check out our archives to the left.
Need some weeknight inspiration? Check out these two quick recipes!
Southwestern Quinoa and Egg Breakfast Bowl
- 1/4 cup raw quinoa
- 1/2 avocado, pitted and diced
- 2 medium tomatoes, chopped (about 2 cups)
- 1 cup no-salt-added, frozen corn (thawed)
- 1/4 cup chopped green onions
- 1/2 cup cilantro (optional)
- 4 eggs
- 1/8 teaspoon salt
- 1/4 teaspoon ground black pepper
- hot sauce (optional)
- Cook quinoa according to the package directions. Remove from heat and let sit.
- Prepare the remaining ingredients: pit and dice the avocado half; chop the tomatoes; rinse the canned corn; chop the scallions, and chop the cilantro.
- Divide quinoa between 4 bowls. Arrange the avocado, tomatoes, corn, scallions, and (optional) cilantro between each bowl.
- Meanwhile, coat a large nonstick skillet with cooking spray and warm over medium-high heat. Crack each egg into the skillet and season with salt and pepper. Cover with a lid and cook until egg whites are set but yolk is still runny, about 3 to 4 minutes. Use a spatula to carefully transfer each sunny-side-up egg into each bowl. Garnish with hot sauce and serve.
One-Dish Beefy Rice Casserole
- 6 cups shredded cabbage or 1, 14 -oz. packaged cole slaw mix
- 1 cup brown rice (uncooked)
- 1 lb. extra-lean, ground sirloin
- 1, 10-oz. canned, diced tomatoes and green chilies
- 1, 14- oz. canned, low-sodium beef broth
- 1, 15- oz. canned black-eyed peas (rinsed, drained)
- salt and pepper (to taste)
- Preheat oven to 350°F.
- In a large oven-proof pot, layer the cabbage, rice, meat, , tomatoes and green chilies, and beef broth.
- Cook, covered with foil or lid, 1 hour 40 minutes, stirring after 40 minutes, and continue cooking, covered, until rice is tender and liquid absorbed. Stir in the black-eyed peas and season to taste.
Meal Timing and Weight Loss
Looking to start a weight loss plan and don't know where to start? Follow these quick tips to jumpstart your energy levels and weight loss! No fad diets needed!
Eat a snack or meal every 3 or 4 hours throughout the day. When you go longer than 4 hours without eating, your blood sugar starts to drop and you are more likely to overeat at your next meal. To prevent hunger and overeating, try to combine a complex carbohydrate (see list below) and a source of lean protein, at all meals spaced every 3 to 4 hours.
- Whole wheat breads, English muffins, buns
- Whole wheat pasta
- Brown or Wild rice, Quinoa, etc.
- Fruits (no fruit juices)
- Dairy; milk, yogurt
- Whole wheat crackers
- Oatmeal or high fiber cereals (All Bran, Kasha)
- High fiber/protein bars (Kasha, Kind, etc.)
- Boneless, skinless chicken or turkey
- Lean ground turkey or beef
- Lean pork chop or tenderloin
- Egg or egg whites
- Nuts (small handful) or peanut or almond butter
- String cheese, Laughing Cow cheese, 1-2% cottage cheese
- Whey or plant based protein powder
- 1/3 cup of beans
- Greek Yogurt
(For in-between meals; include a complex carbohydrate and a lean protein.)
- 1/2 banana and handful nuts
- 1 fruit and low fat string cheese
- Yogurt or yogurt fruit smoothie
- 1/4 cup of 1% cottage cheese and 6 whole grain crackers
- Hardboiled egg and 15 grapes
- 1-1.5 tbsp peanut butter and sliced apple
Start a food journal. Write down all the foods you eat, portion sizes and meal timing. This will help keep you accountable.
Kelly Devine Rickert
Shannon Center Dietitian
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Healthy Recipes to Jumpstart Your Day!
Check out the two super healthy recipes below to jumpstart your day!
Looking for more information on healthy eating and weight loss? Check out the new 8 week weight loss program starting Tuesday, January 31 at the Shannon Center!
Email firstname.lastname@example.org for more info!
Recipes brought to you by SuperSwap Registered Dietitian Nutritionist Dawn Jackson Blatner!
- Dawn, fellow Chicago RDN, just published a book, The Superfood Swap.
- Why do I love this book? The recipes are nutritious, easy to prep and prepare.
- It's filled with simple yet fun messages on how to swap out unhealthy ingredients for health promoting foods and it's science based.
- No fad diets. No gimmicks. The real deal. You can find it on her website!
SuperFood Scramble Bowl
- 2 eggs, beaten
- 1 tsp. olive oil
- 2 cups baby spinach
- 1/2 cup of cooked quinoa
- 1/3 cup of avocado, chopped
- 1 green onion, chopped
- Juice of 1/2 lemon
- Sea salt and black pepper
- Scramble the eggs in oil over medium heat.
- Assemble your bowl. Place the spinach in a medium bowl and top with warm egg and quinoa. Top with avocado and veggies. Add juice and sprinkle with salt and pepper!
410 kcals, 23g fat, 31g carbs, 9g fiber and 21g protein.
(You can reduce total kcals and fat by reducing the avocado portion and/or by substituting 1 egg yolk for 2 egg whites.)
Time saver: Use frozen precooked quinoa in grocery store or make a big batch and save in smaller portions to reheat.
Cinnamon Oatmeal Muffins
- 3 tbsp coconut oil
- 1/2 c finely diced pecans
- 1/4 c coconut water
- 1 tbsp ground cinnamon
- 1/2 tsp sea salt
- 2 cups rolled oats
- 1 cup of unsweetened milk
- 2 eggs, beaten
- 2 tbsp flax seed (ground)
- 1 tbsp. cinnamon
- 1 tsp. baking powder
- 1 tsp. vanilla extract
- 1/4 tsp. sea salt
- Preheat oven to 350 degrees. Line 10 cups of a muffin tin with apper liners.
- Make the topping. In a medium bowl, combine ingredients for the topping. Mix together and set aside.
- In another bowl, stir together the oats, milk, eggs, flaxseed, cinnamon, baking powder, vanilla and salt. Divide mixture between the 10 muffin cups. Top each muffin with 1 tbsp. of topping mix, Bake for about 30 minutes until set. Refrigerate uneaten muffins in an airtight container for up to 5 days.
2 muffins 370 kcals, 21g fat, 36g carb, 6g fiber and 10g protein.
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, email@example.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.
It's that time again. A time to reflect on the past year and make goals for the new one.
What are YOUR New Year's Resolutions? Did you meet all of your health and fitness goals last year? If not, here are some tips on how to make a better New Year's Resolution!
- Write down all of your goals for the upcoming year and keep them in a journal or in a safe place so you can reference it often. (I keep mine in my wallet so I can look at them every now and again
- Make short and long term goals with an end date in mind.
- Be realistic!
- Exercise, Exercise, Exercise! Exercise is key for optimal health and for faster results. Plan your exercise sessions in your daily planner just like you would schedule any other appointment. That way, you can plan accordingly (bringing your workout clothes with you to work so you can hit the gym on your way home) and make exercise a priority.
- Make yourself accountable for your new goals. Enlist family or friends to help you attain those New Years Resolutions. And remember, these are goals for the whole year not just January! Look over your goals every month so you can evaluate if you are on task. If you aren't, it's not the end of the world! Set a new goal and you'll be on track again in no time!
Need accountability in reaching your goals in 2017? Contact me today!
Devine Nutrition, Inc.
Kelly Devine Rickert, M.S., RDN, CSSD, LDN, CPT
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Board Certified Specialist in Sports Dietetics
Registered Dietitian and ACE Certified Personal Trainer