Provide step-by-step meal prep strategies, including batch cooking, storing leftovers, and creating balanced meals that can be easily reheated during busy study weeks
Fiber….
Fiber, a carbohydrate that evades digestion, moves through our bodies and leaves. According to the Harvard School of Public Health, while most carbohydrates transform into glucose, fiber remains elusive, passing through the digestive system untouched. Its specialty? Taming blood sugar levels and tiding over those pesky hunger pangs. Listen to your hunger! If you are hungry…eat!
Step into the world of higher fiber foods(oatmeal, broccoli) , as endorsed by the Mayo Clinic. They bring a unique satisfaction, leaving you feeling fuller than their lower fiber foods (baked goods). What's more, they're calorie-light for their volume and encourage a leisurely chewing experience that elevates each bite.
A breakfast bowl with goji berries, walnuts, coconut, strawberries, blackberries and bananas. They are on a table.
For example, Holly Larson MD, mentions an easy way to add fiber to your daily energy intake: fruit and vegetable peels, and the embrace of lentils, nuts, and seeds. Morning oatmeal adorned with peeled fruits, pumpkin seeds, and a sprinkle of nuts can make these changes feel seamless.
Ever contemplated how to sneak fiber into your meals? I love in the addition of pumpkin seeds to roasted vegetables for the added crunch. Just last night, I enjoyed sautéed green beans with Valencia almonds.
My clients know, I’m always suggesting integrating chia seeds into sauces or generously sprinkling them over meals for an added fiber content. Notably, their neutral taste is gentle on most dishes. Eat up immediately!
Now, as you embark on your journey to amplify fiber intake, balance everything out with water. An article by Bill Christian MD, suggested: hydrate to stave off the potential for gas and bloating. Dr. Christian also advocates for starting your day with a fiber-rich meal. (I’ve got an oatmeal recipe you’re gonna love coming out next week)
As your friendly nutritionist, I'm here to guide you. Yet, remember, I'm not a doctor. If you have questions about supplementation ask your GP!
References:
* Mayo Clinic - Fiber Benefits
* Academy of Nutrition and Dietetics - Boosting Fiber Intake
* University of Massachusetts - Enhancing Fiber Intake
It’s that time of year, school is starting back and student and teachers are getting ready to start learning again. I’ll be back in graduated school this semester, studying holistic nutrition.
My clients often ask me “how do I balance studying with healthy snacking?’. The pizza years for most of my clients is long gone. The brain needs optimal nutrition for memory. unfortunately, a snack cake and energy drink are not optical choices. Here’s my take on healthy vegan snacks for busy students.
Fruit and Nuts - Most cafeterias have fruit cups on the go. Opt for the fresh cut fruit and a few ounces of nuts should hold you over along during a study break.
Roasted edamame - this one takes a bit of planning roast some edamame and store it in air tight containers. This is a perfect add on to a snack during a study break. Edamame is an excellent source of isoflavones. Which have been found to help with cognition and verbal fluency, according to Medical News Today.
Apples and Nut Butter- This snack is an oldy, but a goody. Apples provide a source of carbohydrates for energy and healthy protein, fiber, unrefined carbs and fats. Apples low glycemic and prevent sugar crashes.
Water- In a paper, Water, Hydration and Health, Barry M. Popkin, Kristen E. D’Anci, and Irwin H. Rosenberg assess: “Water comprises from 75% body weight in infants to 55% in elderly and is essential for cellular homeostasis and life.” Water is essential in keeping your brain functioning well and your memory sharp.
hummus and vegetables This snack is protein and fiber packed. The perfect snack for your late study nights.
References:
Water, Hydration and Health - PMC
National Institutes of Health : https://www.ncbi.nlm.nih.gov › articles › PMC2908954
Is edamame good for you? Nutrition, calories, recipes, benefits, and all you need to know
https://www.medicalnewstoday.com/articles/280285#benefits
Protein, Fat, and Fiber Snack: How Apples and Peanut Butter Are Good for You
Medical
https://www.medicinenet.com/protein_fat_fiber_snack_apples_peanut_butter_good/article.htm
Roasted tofu in a blue bowl on a wooden table.
This mineral is one of the most common minerals. Calcium is associated with keeping bones strong and helps with blood clotting. Calcium is also known to keep heart rhythms normal.
The intake of calcium is easy for most folks, but most of my clients ask me about making sure they are getting enough. Don’t worry, I’m not going to have you toting around a small bag of cheese curds.
Calcium is often pushed by the dairy industry; however, there are many foods that are high in calcium. I was floored when I learned this several years ago. The Office of Women’s Health mentions milk, cheese, yogurt and leafy green vegetables, such as broccoli, kale, and mustard greens.
raw mustard greens
In fact, the Harvard School of Public Health states that leafy greens, beans, nuts, and lentils are high in calcium.
Calcium is not easy for the body to break down, so to help with its absorption, calcium is best taken with vitamin D, a fat-soluble vitamin. According to research by Natasha Khazai: “Calcium is actively absorbed from the small intestine in the presence of vitamin D. Calcium and phosphorus form hydroxyapatite crystals to mineralize and strengthen bones. Thus, a diet containing both optimal vitamin D and calcium is important for the proper mineralization of bone.”
I suggest pairing up calcium with vitamin D. Fortified cereals (not the ones loaded with sugar) and milk are great places to start. Leafy greens with a tahini-based dressing contain both vitamin D and calcium, so make sure to include them in your meals. If you aren’t plant-based, try cheese or yogurt. Tofu, quinoa, and edamame are all high in calcium. One of my favorite fall meals is roasted tofu, sautéed mustard greens, quinoa and sweet potatoes.
With a balanced diet, most plant curious folks, vegans and vegetarians can get enough calcium. This is especially important for folks experiencing pregnancy, menstruation, and menopause. Each stage of life requires different calcium needs. Talk to your doctor about this!
Remember, balancing your calcium intake is something you should discuss with your doctor. This isn’t a prescription.
References:
https://www.hsph.harvard.edu/nutritionsource/calcium/#:~:text=Calcium%20is%20a%20mineral%20most,heart%20rhythms%20and%20nerve%20functions
https://www.womenshealth.gov/a-z-topics/osteoporosis#references
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2669834/
#:~:text=Calcium%20is%20actively%20absorbed%20from,for%20proper%20mineralization%20of%20bone
https://www.uptodate.com/contents/calcium-and-vitamin-d-for-bone-health-beyond-the-basics/print
Energy is important. B12 is widely known for helping with energy. It’s also a little elusive. Where does B12 come from? What are its functions?
Let’s discuss.
According to the National Institute of Health, B12 is a water soluble vitamin. B12 helps int he function of the central nervous system, and red blood cell formation. These are all extremely important function. Get some blood work by your GP to check your B12 levels. Older adults, anemic people, folks with periods, vegetarians, and infants of vegan chest feeders tend of have B12 deficiency. However, it’s super easy to make sure you’re getting enough. Add the proper nutrients to your meals!
person jumping outside. They look energetic and ready to work out.
Fortified cereals, nutritional yeast, fortified non diary milks are excellent ways for vegans to add B12 to their daily energy intake. Vegetarians can try yogurt, low fat milk or eggs. Other ways include most animal products for folks that consume animal flesh.
Nutritional Yeast, in my opinion, is one of the easiest ways to get in your B12. Sprinkle it on salads, popcorn, tofu or throw it in a sauce over pasta.
Most people will find B12 supplementation easy a fast. A chewable is available via your doctor or local vitamin store. If you’re still concerned about your B12 levels, talk to your doctor about supplementation. Most b12 supplements come as a chewable. Talk to your General Practitioner first.
Energy holds significant importance in our lives. B12, renowned for its role in boosting energy levels, remains a bit enigmatic. Where does B12 originate, and what exactly does it do?
Let's delve into it.
As highlighted by the National Institute of Health, B12 stands as a water-soluble vitamin. Its contributions encompass enhancing the central nervous system's functionality and aiding in the formation of red blood cells. We totally need these functions! It's very to undergo blood tests administered by your GP to gauge your B12 levels. Remember, your Nutritionist isn’t a doctor! We work hand in hand with your doctor!
Those at higher risk of B12 deficiency often include older adults, individuals with anemia, people experiencing menstruation, vegetarians, and infants nursed by vegan parents. Sufficient B12 intake is super easy. Simply support your meals with the appropriate nutrients!
For vegans, fortified cereals, nutritional yeast, and fortified non-dairy milk prove excellent avenues to bolster daily B12 intake. Vegetarians can explore yogurt, low-fat milk, or eggs. Meanwhile, individuals who include animal products in their diet naturally obtain B12 from various sources, particularly animal flesh.
In my view, nutritional yeast stands out as one of the simplest means to fulfill your B12 requirements. Sprinkle it over salads, popcorn, tofu, or incorporate it into pasta sauces. I just pour it. (Sorry to anyone that wants to share popcorn….you’ve having nutritional yeast)
For the majority, B12 supplementation becomes a swift and straightforward approach. Chewable supplements are easily accessible through medical practitioners or local vitamin stores. If concerns about your B12 levels persist, talk to your doctor about supplementation. Many B12 supplements are available in chewable form. However, initiating this conversation with your General Practitioner should be your first step.
https://ods.od.nih.gov/factsheets/VitaminB12-HealthProfessional/
🌱 As a nutritionist based in Texas, I wanted to share some of my favorite health finds from Central Market, which some locals affectionately refer to as "a fancy HEB." 🛒
1️⃣ Hummus: A versatile and nutritious staple that you can sometimes find freshly made at the salad bar. Perfect for dipping veggies or spreading on whole grain crackers.
2️⃣ Local produce: The moment you step into Central Market, you're greeted by a colorful array of fresh fruits and vegetables. Challenge yourself to try something new and add it to your cart. Central Market does a great job of rotating out their produce.
3️⃣ Vegan sushi rolls: A more uncommon find, so definitely grab them if you spot them! Sushi rolls can make for a tasty and convenient plant-based meal option.
4️⃣ The salad bar: Impressive in its variety and options, the salad bar at Central Market is a real treat. Remember to go light on the dressing, but don't skip it altogether! Healthy fats are important, so drizzle a bit of olive oil and sprinkle some sunflower seeds for added nutrients.
5️⃣ Vegan Dill Pickle and Ranch Popcorn: Need a quick and satisfying snack? Look no further! Three cups of this flavorful popcorn provide 3 grams of fiber and 2 grams of protein. Not bad for an occasional treat.
6️⃣ Tofu: A true gem in any health-conscious individual's kitchen, tofu is gluten-free, packed with protein, and cooks up quickly on the stove top. Pair it with quinoa, kale, or your favorite vegetables for a balanced and delicious meal.
7️⃣ Vegan kimchi: For those who enjoy fermented foods, Central Market offers a variety of vegan kimchi options. Rich in probiotics, kimchi is a great addition to meals for gut health.
8️⃣ Wheat tortillas: You can find these at any HEB location, and they offer a great variety of corn, flour, and wheat tortillas. Delicious when warmed up, they are perfect for wraps. Add 3 grams of protein to your favorite peanut butter and banana combo.
Remember, these are just a few of my personal favorites from Central Market. Feel free to share yours or ask me any health-related questions! Let's promote a nutritious and vibrant lifestyle together. 💚🌱
#healthyeating #nutritionisttips #Texasfood #CentralMarketfinds #plantbasedoptions
I get it. I’m a grad student, a teacher and a business owner. Life gets busy. Here are a few of my favorites that i always have in my cart or instacart. (Not sponsored)
In fact, Harvard University suggests that the Recommended Dietary Allowance (RDA) for protein is a modest 0.8 grams per kilogram of body weight, which is equivalent to 0.36 grams per pound1.
We all know protein is known for its ability to curb hunger and maintain a feeling of fullness. Howeverr, carbs take about four hours to digest, according to Shawn Arent’s study titled "Nutrient Timing: A Garage Door of Opportunity?". On the other hand, protein takes longer to digest, as confirmed by the National Association of Science and Medicine. We aren’t demonizing carbs here! They wonderful and have a place in our lives!
I love a great high protein boost!
Chia Seeds - Chia seed pudding is a personal favorite!
Choose a chia seed pudding that are made with non-dairy milk and an unrefined sweetener. Whip this up in the kitchen. You’ll need 2 tablespoons of chia seeds, a light drizzle of sweetener, and a cup of water or non-dairy milk. In a hurry? Sprinkle some over a bowl of oatmeal or add them to your on-the-go smoothie.
Pumpkin Seeds - Pumpkins offer more than just lattes and cupcakes. Pumpkin seeds are abundant in protein (5 grams per serving), along with essential minerals like manganese and vitamin K. They also contain zinc, a mineral that aids the immune system in combating bacteria and viruses.
Nut Butter - Nut butter provides higher amounts of monounsaturated fats per serving, making it an excellent choice for heart health. It reduces the risk of heart disease, diabetes, and stroke. Almonds are an exceptional source of riboflavin, magnesium, and manganese. These nutrients play a pivotal role in preventing osteoporosis and regulating metabolism.
Hummus - According to Medical News Today, hummus is a highly nutritious and protein-rich food. With a protein content of 7.9 grams, it also offers carbohydrates, fiber, and crucial nutrients such as manganese, copper, folate, and magnesium. This makes it a wholesome choice for a nutrient-packed snack or meal.
Non-Dairy Yogurt - This is a fantastic go-to option (sprinkle some pumpkin seeds or chia seeds for an added protein boost). When selecting, grab low-sugar alternatives to avoid the risk of sudden sugar spikes and crashes.
In conclusion, maintaining a high-protein diet amidst a bustling schedule is undoubtedly achievable with the right choices. Incorporating these protein-rich selections into your meals and snacks can make a tangible difference in your energy levels and overall well-being.
References:
Footnotes
Harvard University - How Much Protein Do You Need Every Day? ↩
how-much-protein-do-you-need-every-day-201506188096
https://www.webmd.com/diet/health-benefits-almond-butter
https://www.medicalnewstoday.com/articles/is-hummus-healthy
As a nutritionist, I often get asked how to stay on track without getting bored. The key is to shake things up and add variety to your meals! Here are a few tips:
✨ Explore food blogs for inspiration - Discover new recipes and the stories behind them. There are so many creative chefs out there who can transform your meals into exciting adventures. Korean BBQ inspired tofu bowls or a lean protein with jerk seasoning? The possibilities are endless!
🌶️ Spice up your life - Don't settle for a basic sprinkle of salt, pepper, garlic powder, and smoked paprika. Dive into the world of spices and experiment with different flavors. Visit your grocery store's spice aisle and make it a point to pick up something new every once in a while.
🌱 Eat seasonally - Not only is it better for the planet, but eating produce that's in season can also add freshness and variety to your diet. Explore your local farmers market to find out what's in season. Root vegetables in the fall, leafy greens in the spring - each season offers its own unique culinary experiences.
🔄 Rotate your recipes - Don't be afraid to switch things up! If you're tired of tacos, try a pita sandwich or replace broccoli with kale. By adding a twist to your go-to recipes, you can easily transform your meals and keep things interesting.
Remember, healthy eating doesn't have to be boring! Embrace variety and experiment with different flavors and recipes. Your taste buds and your body will thank you. 🌈🥗🌮
#HealthyEating #Wellness #NutritionTips #VarietyInDiet
👋 Can we take a moment to celebrate the rise of quinoa in recent years? 🎉 As a nutritionist, I've seen it transform from an unknown grain to a pantry staple for health-conscious individuals. 🌍
Originating from Latin America, quinoa is not your ordinary grain. It's a nutrient-complete protein, making it an invaluable addition to vegan and vegetarian diets. 😍 In fact, it contains all nine essential amino acids (EAAs) that our bodies need. So whether you're plant-based or just looking to boost your protein intake, quinoa has got your back! 💪
Now, let's talk about its versatility. Quinoa can be the MVP of your meals! 🌟 For a filling lunch, I love pairing it with tofu and some dark leafy greens. 🥗 Alternatively, it complements lean proteins and veggies perfectly for a wholesome dinner. And did I mention breakfast? You can amp up your morning routine by sweetening it with fruit and a touch of agave. 🍳🍓
The benefits of quinoa go way beyond taste and convenience. Harvard University even confirms that this grain is gluten-free, making it an ideal choice for those with gluten intolerance. 🚫✨ Just one cup of this miraculous grain packs a whopping 8 grams of protein and 3 grams of fiber. Plus, it's high in carbohydrates! But hold on, carbs are not the enemy here. 😄 This whole grain, fiber-rich carb will keep you satiated, fuel your workouts, and power you through the day. Embrace it! 💥
So, folks, let's add some #QuinoaLove to our meals! 🌾✨ It's time to get creative and explore the endless possibilities this grain offers. From stews to savory breakfast bowls, quinoa knows how to steal the show. Trust me, I always keep a container of cooked quinoa in my fridge for a quick fiber and protein boost in salads or any dish that needs that extra oomph! 💥
Are you a quinoa enthusiast like me? Share your favorite quinoa recipe or how you incorporate it into your meals in the comments below. Let's spread the love for this super grain and inspire each other in nourishing our bodies! 🌱💚
Like with all food choices try to get your quinoa fair trade, locally grown if you can swing it and shop small.
#HealthyGrains #NutritionistApproved #PlantPowered #QuinoaRecipes #GlutenFreeGoodness
That's the question I often encounter when it comes to portion control. As a nutritionist, I understand the struggles that many of my clients face in determining the right amount to eat. So let's chat about it!
First, let's be clear: there are no "bad" foods. Every food can be enjoyed in moderation. It's all about finding the right balance, just like in life. For example, as a runner, I can't hit the pavement every day without overworking my muscles. Similarly, overindulging in certain foods can have consequences.
Take pecans, for instance. They are a fantastic source of nutrients like potassium, magnesium, healthy fats, protein, and fiber. However, eating them in excess can lead to issues like diarrhea, weight gain, and even allergies. This is where portion control comes in.
Portion control goes beyond the suggested serving size mentioned on food packaging. It's about understanding your own body's needs and adjusting accordingly. For example, if you have a nutrition goal that includes additional workouts, you'll need to fuel yourself properly with carbs and protein while avoiding excess sugars.
So, how can you practice portion control effectively? Here are a few tips:
1️⃣ Read the labels and determine the amount you need based on your individual goals.
2️⃣ Instead of mindlessly snacking from the whole bag, pre-measure the amount you need and eat it at the kitchen table.
3️⃣ Avoid eating directly from bulk packaging. It's much easier to control your portions when you transfer the food to a separate plate or bowl.
4️⃣ Meal prep might sound tedious, but it can be a game-changer. Prepare healthy meals and snacks in advance, so you always have nutritious options ready to go.
5️⃣ If you tend to overindulge in a particular food, consider purchasing single-serving portions. This way, you can still enjoy your favorite treats without going overboard.
6️⃣ Don't deny yourself. It's important to enjoy life's indulgences, like pizza and ice cream. Just do so in moderation and save them for special moments, like a cozy Netflix night with friends.
7️⃣ Before attending major events with tempting food spreads, have a nutritious snack beforehand. This will prevent you from feeling overly hungry and making impulsive choices.