Author: Michelle Stewart

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Hanukkah Celebrating the Festival of Lights

A long-celebrated holiday among Jewish people, Hanukkah, or Chanukah, means “dedication” and commemorates the rededication of the Holy Temple in Jerusalem. This rededication occurred after a small group called the Maccabees defeated a Syrian-Greek army under Antiochus after fighting three years to free Jews from oppression in 164 B.C.E.

During the rededication of the Temple, there was only enough oil to burn the menorah for one day, but miraculously the oil lasted for eight nights. In honor of this, the Hanukkah celebration lasts eight days, starting on the 25th day of Kislev on the Hebrew calendar, which occurs in December or sometimes late November. 

How Hanukkah Is Celebrated

Lighting the menorah. A menorah holds eight candles, plus one more called the shamash, which is used to light the other candles. On the first night, the first candle on the left is lit, and one more candle is added and lit each night. The menorah may be placed in a window to share its light with neighbors.

Gifts. Each night during Hanukkah, children may receive one gift or money called Hanukkah gelt. Gelt can also be chocolate coins wrapped in brightly colored foil with Jewish symbols.

Dreidel. A dreidel is a spinning top with four sides. The dreidel game is played with candy, pennies, or chocolate coins. Players put in or receive items according to each spin. Each side of the dreidel has a letter of the alphabet, which spells out “Nes gadol haya sham,” or “A great miracle happened there,” referring to Israel.

Traditional Hanukkah Foods

Symbolic fried foods are prepared to commemorate the miracle of the oil lasting for eight nights.

Potato latkes (pronounced “lat-kas”), or potato pancakes, are made from shredded potatoes, eggs, onions, flour or matzo meal, and salt and pepper. The ingredients are combined, then pressed thin like pancakes and fried. Traditionally, latkes are fried in goose fat; however, oil is more commonly used today. Latkes are served with sour cream or applesauce.

Although less traditional, for variety, latkes can also be made using other root vegetables in place of or in combination with potatoes.

Sufganiyot are donuts that are popular in Israel and the United States. They are a little smaller and wider than typical American donuts and are filled with jelly, cheese, or other flavors and topped with powdered sugar. Apple fritters are another popular Hanukkah treat.

Family celebrations may include traditional Ashkenazic (Eastern European) foods for main courses, such as beef brisket, roasted chicken, kugel (noodle pudding), and challah, a braided bread. Rugelach is a favorite dessert made with a cream cheese dough and rolled with cinnamon and sugar inside. Sephardic (originally from Spain) favorites include lamb, rice, and chickpeas.

Nutrition Tips

Individuals with health concerns may be watching their intake of certain nutrients more closely this time of year. Some traditional foods enjoyed at Hanukkah tend to be higher in fat, as they are fried. The sodium content also may be high if using a boxed latke mix or premade frozen latkes. Using olive oil in place of animal fats or making latkes using an air fryer or oven can reduce their saturated fat content. For individuals looking to reduce added sugars, unsweetened applesauce can be served with latkes.

Remember, it’s important to focus on the overall intake of foods and beverages throughout the year. During a holiday, consider including salads, vegetables, and fruit for dessert, if these foods are lacking, to balance out meals and sweets.

Although religious and cultural observances may include foods and traditions that differ from current dietary advice, individuals can find ways to take part in these celebrations.

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8 tips for allergy-free holidays

Winter holidays bring cheer and plenty of opportunities for festive eating. While common food allergens lurk in many traditional dishes served at Thanksgiving, Hanukkah, Christmas, and Kwanzaa celebrations, a little preparation and planning can help you—whether you’re a parent of a child with food allergies or hosting guests who have them—glide through the holidays safely.

These tips can help you navigate food allergies safely and healthfully this holiday season.

5 Tips for Avoiding Food Allergens at Home

  • Host at your home. Because you are in control of what is served, this can be the safest option when managing food allergies. You may choose to prepare only “safe” foods and let guests know what they can and cannot bring into the house. If you do have foods containing allergens, designate separate areas where these foods will be served to help prevent cross-contact.
  • Focus on whole, unprocessed foods. Although cooking from scratch may seem like more work, it helps to ensure that food and prep areas are free from food allergens. You might even find that you save time in the long run because you don’t have to scour every ingredient list.
  • Modify traditional recipes using allergen-free ingredients. Once you know a few simple swaps, you may realize just how easy it is to modify your recipes. Focus on similar items when considering swaps, like non-dairy milk for cow’s milk (or vice versa), or naturally gluten-free grains for wheat. Eggs in recipes often can be substituted with ground, rehydrated flax or chia seeds.
  • Always read all ingredient labels. Even if you think a product is allergen-free, read the label. Food manufacturers change formulas, which may introduce allergens into previously “safe” foods and beverages.
  • Keep it clean. Prevent cross-contact and cross-contamination by encouraging frequent handwashing.

3 Tips for Avoiding Food Allergens Away from Home

  • Offer to help the host. If you help plan the menu or shop for ingredients, you can choose items you know are safe. If you cook, you can help ensure that dishes are prepared without allergens. And don’t hesitate to ask your host to save labels from products to reference and provide you peace of mind.
  • Bring snacks and desserts. If helping ahead of time is out of the question, bring a few allergen-free options. Bring your own allergen-free snacks and desserts, as baked goods feature common allergens such as wheat, dairy, eggs, nuts, and soy. Pack snacks such as fresh fruit with sunflower butter packets, carrots with hummus, popcorn, and homemade trail mix made with rice cereal, seeds, and chocolate chips. For easy festive desserts, melt chocolate chips as a dip for dried apricots or allergen-free cookies, or bake apples sprinkled with cinnamon and brown sugar and top with allergen-free whipped topping.
  • Communication is key. If a host is unfamiliar with how to handle food allergies, they might fall victim to the “a little bit won’t hurt” mindset. Communicate at the start that a little bit can hurt, and that you’d be more than happy to help with shopping or prep so that the host can feel comfortable, and you can feel confident in the foods served.
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Guidelines for breast health in October

In the pink is pervasive this month. According to Dictionary.com, the idiom is actually “in the pink of health.” One would think that this is the connection between breast cancer awareness and the pink images that are highly visible. In reality, the symbol is derived from a ribbon’s symbolism as a sign of courage and support, and a promotion by Self magazine and Estee Lauder cosmetics in 1992. The pink ribbon promotion has evolved significantly over the years—from lapel pins, to illuminated skylines in cities nationwide, to the addition of the color and symbol to uniforms in professional sports.

Although we need to be aware of breast health every month, with pink splashed spectacularly on just about everything in October, it brings the topic to the forefront. I am all about living the good life of a healthy lifestyle. And to make sure you’re in the know on keeping “your girls”—aka breasts—healthy, here are a few guidelines.

Maintain a Good Lifestyle

Adjust your lifestyle to limit alcohol, increase fruits and vegetables in the diet, and exercise regularly—these are factors that can help reduce the risk of breast cancer. It is also important to avoid smoking, control weight, and avoid exposure to radiation and environmental pollution. Breastfeeding can be beneficial, and the length and duration of hormone therapy should be limited.

Get Timely Mammograms

Mammograms are considered the gold standard in breast cancer screening. The American Cancer Society recommends that all women get a mammogram every year beginning at age 40. For women with an above-average risk of getting breast cancer, it is suggested that they discuss with their doctors whether they should begin screenings at an earlier age.

Know Your Breasts

Talk to your doctor about the pros and cons of breast self-exams. If you choose to do breast self-exams, your doctor can review how to do them with you. If you know how your breasts “should” feel, when or if there are changes, you may easily recognize that something is atypical and that you should reach out to your health-care provider.

Be Persistent

If you think you feel “something,” and your health-care professional dismisses your concerns, be persistent. You are your best advocate. If necessary, seek another opinion.

Network with Friends

Talk to your network of friends and ask them to share the names of their doctors or clinics. Personal recommendations from people you trust can go a long way when choosing health-care professionals.

Watch for Symptoms

A lump is the symptom we hear about most often, and 80% of lumps turn out to be benign. A lump can feel like a frozen pea or marble or another hard item. This does not mean it is cancer, but if it is still noticeable after a few weeks or it changes size or shape, have your doctor take a look. Some of the other signs that something is amiss are persistent itching, a bug bite–like bump on the skin, and nipple discharge. If you notice something out of the ordinary that continues for a few weeks, again, you will want to check with your doctor.

I’m not trying to create alarm or anxiety; my goal is help guide you along the path of living a healthy lifestyle. Keep these guidelines in mind year-round for good health.

Take-away: You are your best advocate for “being in the pink of good health.” Follow these guidelines and make great choices about your lifestyle.

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What to eat when transitioning with hormone therapy

While a person is assigned a sex at birth of male or female, a person’s gender identity refers to their inner sense of being male, female, both, or possessing no gender at all. Gender expression refers to the outward appearance of gender demonstrated through name, pronouns, clothing, haircut, voice, and more.

Transgender people have a gender identity and/or gender expression that differs from their sex designated at birth. Some transgender people may seek to medically transition with hormone therapy, which is typically used to produce physical changes that help align their body with their gender identity.

Feminizing hormone therapy involves taking medicine to block the hormone testosterone, as well as taking the hormone estrogen. Masculinizing hormone therapy involves taking the hormone testosterone. Hormone therapy may be taken as injections, pills, gels, sprays, or patches. Not all transgender people will choose to be on hormone therapy, but for those who do, the speed and magnitude of the changes will differ from person to person.

Physical Changes with Hormone Therapy

Transitioning with hormone therapy is often referred to as a “second puberty,” given the many physical changes that occur, such as changes in hair growth, skin oiliness, body size and shape, and the sound of one’s voice. These are normal and expected effects, especially during the first few years. Weight gain is a common side effect of both masculinizing and feminizing hormone therapy due to changes in body composition and appetite—this could be a few pounds for some or much more for others.

Hormone therapy also affects body composition, or the amount of fat and muscle someone has. Masculinizing hormone therapy tends to increase muscle and decrease fat, while feminizing hormone therapy tends to have the opposite effect.

Body shape may also change with hormone therapy, which to some is an important part of their gender expression. This is due to changes in where fat is located in the body.

Masculinizing hormone therapy tends to decrease body fat in the hips and buttocks, while the reverse often occurs with feminizing hormone therapy.

Hormone therapy may also impact other aspects of health where nutrition can play an important role, such as cholesterol levels, blood pressure, and bone mineral density.

Healthy Eating Guidelines

People undergoing hormone therapy may wonder if they should change their diet or if certain foods might affect hormone levels. They also may wonder if there are beneficial foods that can “kick-start” their transition.

The same healthy eating guidelines apply for cisgender (or non-transgender) people and transgender people alike. In other words, there is no special diet to follow when starting on hormone therapy, though calorie needs may change slightly. A healthy eating pattern can help ensure you are meeting your nutrient needs, promote overall health and well-being, and reduce the risk of many chronic diseases. Food and nutrition can also be a form of self-care during a time of rapid physical and emotional changes.

The 2020-2025 “Dietary Guidelines for Americans” recommends choosing a healthy eating routine, including the following:

  • Vegetables with an emphasis on a colorful variety, including dark green, red, and orange; beans, peas, and lentils; starchy vegetables; and other vegetables
  • Fruits, especially whole fruit
  • Grains, with at least half being whole grains
  • A variety of protein foods, such as lean meats, poultry, eggs, and seafood, as well as plant-based proteins such as beans, peas, lentils, nuts, and seeds
  • Low-fat or fat-free dairy such as milk, yogurt, and cheese or lactose-free versions of dairy products

“Dietary Guidelines for Americans” also recommends limiting daily intakes of added sugars, saturated fat, sodium, and alcohol.

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Exercise safely in hot weather

Many people flock outside in warm weather to jog, play basketball, or do yard work. But when the temperatures rise, “easy” exercise becomes a huge physical undertaking, and intense exercise can be deadly. If your body’s temperature regulation system is overtaxed, you’re at risk of developing a heat-related illness. Here’s what you need to do to protect yourself in extreme summer heat.

Keep an Eye on the Weather

Exercise and warm weather increase your core body temperature. When you combine the two —for example, when you run on a hot, humid day—even seasoned athletes need to exercise caution. Your body cools itself by sweating, but cooling down is harder in humid weather because perspiration doesn’t evaporate as quickly from your skin. Your heart rate rises as your body works hard to keep itself cool.

Before you lace up your running shoes or head to the tennis courts, take a look at the weather report. If the temperature or humidity is high, scale back your workout. A workout that feels easy on a temperate day can be dangerously intense on a hot, humid afternoon. Respect your body and your own limitations. People with larger bodies, the elderly, kids, and those not accustomed to rigorous exercise should be extremely cautious in hot weather.

Dress Appropriately

When exercising in heat, what you wear matters. Light-colored, sweat-wicking clothing is best for hot weather; dark, heavy clothes can make you even hotter. Gear such as protective padding or a helmet also traps heat and raises your body temperature. If you have to suit up, shorten your workout intensity and duration.

Wear UV-blocking sunglasses and don’t forget the sunscreen. Choose water-resistant sunscreen with a minimum of SPF 30 or higher (the most effective products say “broad spectrum” or “UVA/UVB protection” on their labels), and apply it 30 minutes before going out. Continue to reapply sunscreen according to the package directions. Sunburn decreases your body’s ability to cool itself.

Hydrate, Hydrate, Hydrate

When the temperature heats up, make sure you drink enough fluids throughout the day to stay hydrated, and enjoy water-rich foods such as crisp lettuce, watermelon, grapefruit, broccoli, and tomatoes.

It’s surprisingly easy to lose a few pounds of water weight through sweating. Weigh yourself before and after working out, and replace each pound of weight lost with 2 to 3 cups of water. Water is a good choice because it moves quickly through your digestive tract and into your tissues. If you’re sweating heavily or exercising for more than 60 minutes, sports drinks can help your body rehydrate more efficiently.

Know the Warning Signs: Heat Exhaustion and Heatstroke

Dehydration is a serious medical condition. Exercising in hot, humid weather can rapidly raise your body’s core temperature, putting you at risk for heat exhaustion or heatstroke.

Heat exhaustion is a milder form of heat-related illness that can develop after several days of exposure to high temperatures, and inadequate or unbalanced replacement of fluids. The following are signs of heat exhaustion:

  • Heavy sweating
  • Muscle cramps
  • Fatigue
  • Weakness
  • Dizziness
  • Headache
  • Fainting
  • Nausea or vomiting
  • Dark urine
  • Cool, moist skin

If heat exhaustion is untreated, it may progress to heatstroke. Heatstroke is the most serious heat-related illness. Body temperature may rise to 103°F or higher within 10 to 15 minutes.

With heatstroke victims, look for the following symptoms:

  • Dry, hot skin (no sweating)
  • Rapid, weak pulse
  • Confusion
  • A body temperature of above 103°F
  • Seizures
  • Unconsciousness

If you see someone with any warning signs of heatstroke, call 911 immediately, then cool the victim however you can (for example, move them to a shady spot or an air-conditioned location, or wet their skin with a sponge or hose).

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Food tips for summer travel with kids

Long-anticipated summer travel is not without its nutritional challenges, and adding young children to the mix multiplies those challenges. There’s more to consider than packing a few extra snacks and baby wipes. Follow these tips for a healthy, happy, and nourishing vacation with kids.

Road Trips

Logging a lot of miles in the car may have your kids asking for snacks to ease the boredom. Anticipate this and be prepared. Work with your kids on a list of boredom-busting activities, including games, music, videos, coloring books, and more. Before starting the car, review the day’s schedule. Explain when and where you’ll eat and make a strong effort to stick to your normal eating schedule.

Pack some of these travel-friendly foods for children over the age of 4, as some may pose a choking risk for younger children. If your child is at risk of choking, enjoy your food at a rest stop so you can supervise while eating. Keep perishable items in a cooler with ice to reduce your chances of foodborne illness when on vacation.

  • Sliced bell peppers, cucumbers, or other easy-to-eat veggies
  • Applesauce
  • Dried and fresh fruit
  • Popcorn
  • Trail mix
  • Peanut butter sandwiches
  • Whole-grain crackers
  • Low-fat milk boxes
  • 100% fruit or vegetable juice
  • Low-fat yogurt
  • Cheese sticks
  • Cottage cheese

Don’t forget portable eating utensils and plenty of napkins and wipes. (If your kids don’t eat dairy products, learn more about nourishing plant-based foods you can pack at EatRight.org.)

Have your kids come up with fun meal ideas where they combine their favorite snack with another item you purchase at a restaurant. Kids can combine different lean proteins with whole grains, fruits, and vegetables to build a balanced meal or snack that’s part retail, part from home. In the end you will save money and eat healthier. Water, milk, or a fortified milk alternative are good beverage choices, and even restaurant meals should include fruits and vegetables. If the restaurant doesn’t offer good options, fill in with the supply in your cooler.

A Stay at the Beach

Whether you’re hitting the beach for a day or staying for a week, the same guidelines apply. Try to stick as closely to your normal eating schedule as possible. Bring a cooler with some of the foods listed above and plenty of ice. Pack ample water and encourage frequent sipping. The hot sun can be dehydrating, and the cool ocean water and tons of fun can distract kids from drinking fluids.

Cruising Along

Food is present constantly on cruise ships—and in big, showy ways. Remind children that just because food is available doesn’t mean the family needs to eat it. Be a role model to your kids and encourage them to eat mindfully when they are hungry.

Travel Abroad

If you are traveling far or to places with new types of cultures, work with your family on planning where to eat in advance of your trip. Most restaurants around the world provide nutrition information online so you can plan on choosing the nutritious items that you have researched. Being in a new culture also is a great time to get your family to try new foods.

Visiting Family or Friends

Whether you’re traveling with others or staying in their homes, you may run into well-meaning food pushers. Give relatives and friends a kind heads-up to your expectations when it comes to offering food to your children. Help them find other ways to express love and warmth such as reading a story or taking your child for a special outing.

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Ensuring bone health for men

Happy Father’s Day! Strong bones are just as important for men as for women. Your body needs calcium, vitamin D, other important nutrients, and regular weight-bearing physical activity to make and keep bones strong and hard. Not getting enough calcium during childhood can lead to osteoporosis later in life, a disease in which bones become weak and easily fracture or break.

Adults usually reach peak bone mass by the age of 30. Choosing foods first to meet nutrient needs is recommended, but in some cases a multivitamin-mineral supplement may be needed. Learn more about the essential ways to ensure healthy bones for life.

Healthy Bones and Calcium

Males who are between 19 and 70 years old should get 1,000 milligrams of calcium a day. After age 70, calcium needs jump to 1,200 milligrams a day

Good sources of calcium include low-fat and fat-free dairy products such as milk, yogurt, and cheese. Sardines, tofu made with calcium sulfate, and calcium-fortified beverages such as soy milk and 100% fruit juice are also good sources. Leafy greens such as collards and kale and fortified ready-to-eat cereals can provide variable amounts of calcium.

To get the recommended amount, men need at least three servings of calcium-rich foods or beverages every day. A calcium-rich serving is equivalent to the following:

  • 1 cup low-fat or fat-free milk
  • 1 cup low-fat or fat-free yogurt
  • 1½ ounces low-fat or fat-free cheese
  • 1 cup calcium-fortified soy milk
  • 1 cup calcium-fortified 100% fruit juice
  • 3 ounces canned sardines, with bones

How Much Calcium Is in Your Food?

Read the Nutrition Facts label to learn how much calcium you are getting in each serving.

Calcium has a daily value (DV) of 1,300 milligrams a day:

  • If a label reads 30% DV of calcium, it equals 390 milligrams.
  • If a label reads 20% DV of calcium, it equals 260 milligrams.
  • If a label reads 10% DV of calcium, it equals 130 milligrams.

The Role of Vitamin D

Vitamin D is a key nutrient that helps bones absorb calcium, so it’s important to meet daily vitamin D needs based on age. Per day, infants need approximately 400 IU of vitamin D; children 1 to 18 years old need 600 IU of vitamin D; men under 70 need 600 IU of vitamin D; and men older than 70 need 800 IU of vitamin D.

There are three ways to get vitamin D: sunlight, food, and supplements. Vitamin D is found naturally in just a few foods, such as fatty fish including mackerel, salmon, and tuna; egg yolks; and mushrooms grown under UV light. Milk typically is fortified with vitamin D. Other dietary sources of vitamin D include fortified non-dairy beverages and some brands of orange juice and cereal. Men who do not get enough vitamin D from foods should talk to their physician about taking a vitamin D supplement.

Four Ways to Keep Bones Strong

Bone health is dependent on lifestyle choices.

Here are some key things that men can do to keep their bones strong for life:

  1. Get enough calcium and vitamin D every day from foods and/or supplements.
  2. Participate in regular weight-bearing physical activity, including muscle-strengthening activities at least two days a week.
  3. Avoid smoking, and if you are a male of legal age and choose to drink, limit alcohol intake to two or fewer drinks per day, on days when it is consumed.
  4. Talk with your health-care provider about bone health.

 

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Heart health for women

As we know, in May we celebrate Mother’s Day! In the United States, heart disease is the leading cause of death in both women and men. Diet, lifestyle choices, and a few other key factors play a big role in a wide range of heart conditions. Take care of your heart by choosing foods to promote overall health.

Fruits and Vegetables Matter

When it comes to filling your plate, fruits and vegetables are where it’s at. Not only are they sources of dietary fiber and antioxidants, they also can help keep blood pressure in check. High blood pressure is a major risk factor for heart attack and stroke. What makes fruits and vegetables so good? They provide potassium and magnesium, minerals that have been shown to help lower blood pressure in clinical studies.

Aiming for 1½ to 2 cups of fruit and 2 to 3 cups of vegetables daily is a good way to help meet your potassium goals. Plus, research has shown that fruit and vegetable consumption is associated with a reduced risk for many chronic diseases, including heart disease.

Fat Matters for the Heart

The type of fat you eat also makes a difference. According to the 2020-2025 “Dietary Guidelines for Americans,” a healthy eating pattern should provide less than 10% total calories from saturated fat starting at age 2. An eating plan high in saturated fat may increase the risk for heart disease. Foods such as bacon, sausages, fatty meats, butter, ice cream, and other full-fat dairy foods can be high in saturated fat.

Replacing sources of saturated fat with unsaturated fats has been shown to be beneficial in reducing “bad” cholesterol levels and may help lower the risk for heart disease. Foods such as olive oil, canola oil, avocados, nuts, and seeds contain unsaturated fat.

Omega-3 fatty acids are a special type of unsaturated fat commonly found in fatty fish, such as salmon, mackerel, tuna, and herring. Omega-3s also are found in walnuts and flaxseed. Fish is a good source of eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), whereas nuts and seeds contain alpha-linolenic acid (ALA). Because these foods contain different types of omega-3 fatty acids, it’s good to include a variety of these foods among the foods you eat throughout the week. Women who are of childbearing age, pregnant, or breastfeeding should consult “Advice About Eating Fish” (www.fda.gov/food/consumers/advice-about-eating-fish) from the Food and Drug Administration and the Environmental Protection Agency.

Stay Active for Heart Health

Regular physical activity also can be beneficial. Get at least 2 hours and 30 minutes of moderate-intensity physical activity each week, with some activity on most days of the week. Maintaining a healthy weight can help manage certain conditions such as high blood pressure. According to the Physical Activity Guidelines for Americans, everyone varies in how much physical activity they need to maintain their weight.

Other Risk Factors

While you can change what you eat and whether you are physically active, there are some risk factors for heart disease that you cannot change:

  • Aging: The risk for heart disease increases with age.
  • Family history: Having a close blood relative, such as a parent or sibling, with heart disease increases your risk of having heart disease.
  • Ethnicity: Some ethnicities have a higher risk of heart disease and stroke.
  • Previous heart attack: A history of past heart attacks can increase the odds of having another one in the future. However, in this case, there are things you can do to reduce your risk, such as eating healthfully and participating in cardiac rehab.
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10 ways to save time and money at the grocery store

There is more variety on today’s grocery store shelves than ever before. With so many choices, it is easy to get overwhelmed.

Stay within your grocery budget while feeding your family well, by following these 10 tips:

  1. Don’t shop when you’re hungry.It may be more tempting to make impulse purchases, especially on less nutritious items that cost more, when shopping on an empty stomach.
  2. Make a shopping list and stick to it.Plan in advance and make a menu of meals for the week—check what you have at home first, so you know what you need and don’t overbuy. A list can help you avoid buying more than you plan to eat and wasting food that may spoil.
  3. Organize your list into sections according to the layout of the supermarket. This can help cut down on the time and the number of passes you need to make through the aisles.
  4. Check for supermarket specials.Check the weekly store circulars for sales and coupons for items you regularly purchase or that are on your grocery list for the week. Also, look at company websites and apps for coupons. Check for in-store deals like “manager’s specials” of day-old bread or foods close to their expiration date.
  5. Shop the bulk foods aisle.Many stores offer bulk herbs, spices, nuts, dried fruits, whole grains, dried beans, and other items at discounted prices. Sometimes these are foods in a less processed form, which means you are getting an added bonus of healthy options for less money.
  6. Stock up on staples when they go on sale.Browse grocery aisles or weekly flyers for sale items and stock up on foods you can keep in the pantry and freezer. Look for nonperishables such as canned and bottled goods; dried beans and peas; whole-grain pastas, crackers, and cereals; brown rice; tomato sauces; and nut butters.
  7. Think canned and frozen. Canned and frozen fruits and vegetables often are less expensive than their fresh counterparts. Plus, they’re great to have on hand when you’re short on fresh options. Fruits and veggies are canned at their peak of nutrition and quality. Be sure to choose no-salt-added, no-sugar-added, or less-sodium varieties.
  8. Use a slow cooker.This handy kitchen appliance uses a moist-heat method of cooking that helps tenderize less expensive but tougher cuts of meat. Stretch that dollar further by adding frozen vegetables or beans to your slow cooker recipes. Meals from a slow cooker are hearty and filling, and they make the house smell good!
  9. Cook meals in large batches, then freeze for later. Batch-cook and freeze meals over the weekend when you have more time. On weekdays, all you have to do is take a meal out of the freezer and simply reheat it. You also can use leftovers from a roast or chicken to make a stir-fry, tacos, or soup other days of the week.
  10. Take advantage of loyalty cards, store brands, coupons, and specials.If you haven’t signed up for your grocery store’s loyalty card, do it now. Sometimes sale prices are only valid with the loyalty card, and you could miss out on big savings. Consider purchasing the store brand of packaged foods—they usually are a better value than commercially branded items.
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March is National Nutrition Month

Between what you hear on TV, see on social media, and read in the news, eating well can seem like a real challenge. But it doesn’t have to be. A registered dietitian nutritionist (RD or RDN) will partner with you to develop a safe and realistic eating plan that you can stick with for the long haul. To guide and motivate you, an RDN will use creative and out-of-the-box strategies to help with meal planning, grocery shopping, and mindful eating.

An RDN has completed multiple layers of education and training established by the Accreditation Council for Education in Nutrition and Dietetics. All RDNs must do the following:
• Obtain a minimum of a master’s degree, which includes a specially designed, accredited nutrition curriculum.
• Complete an extensive supervised program of practice at a health-care facility, food-service organization, or community agency.
• Pass a rigorous registration exam.
• Maintain continuing education credits throughout their career, with licensure in each state they practice in.
What’s more, many RDNs have certifications in specialized fields, such as sports, pediatric, renal, oncology, diabetes, or gerontological nutrition.

Do you want to lose or gain weight? Are you pregnant, looking to become pregnant, or you’ve just had a child? Are you looking for ways to maintain your health in your older years? Are you an athlete looking to boost your performance? These are just a few of the reasons people seek the expert, science-based advice of an RDN.

10 Common Reasons to Consult with an RDN

1. You want help managing diabetes, high blood pressure, or other chronic diseases. An RDN can help you understand your condition and how the foods you choose might affect it. Plus, a registered dietitian nutritionist works with you to create an eating plan that has the nutrients needed to manage your condition.

2. You are thinking of having or have had gastric bypass surgery. Because your stomach can only manage small servings after surgery, it’s tricky to get the nutrients your body needs. As a part of your health-care team, an RDN helps you make changes to your eating plan to meet these needs and still feel satisfied.

3. You have digestive problems. Working closely with you and your doctor, an RDN provides guidance to help fine-tune your diet. Together, you’ll find choices that do not aggravate your condition—for example, limiting fried foods or caffeinated and carbonated drinks.

4. You’re pregnant, trying to get pregnant, or are a new parent. Meet with an RDN to make sure you get the nutrients you need for a healthy pregnancy. And, after the baby comes, an RDN can help make sure you and your little one are getting the nutrients you need to support good health.

5. You have a food allergy, intolerance, or sensitivity. Unsure what you can eat because of celiac disease, food allergies, lactose intolerance, or another condition? It’s easy to be overwhelmed by what you think you can’t eat, which can lead to a boring diet that doesn’t give your body the nutrition it needs. An RDN can teach you strategies, including identifying foods to avoid, and help you find substitutions to keep your diet balanced and tasty.

6. You or your child is experiencing disordered eating. As part of the treatment team, RDNs counsel people with eating disorders such as anorexia and bulimia.

7. You’re caring for an aging parent. An RDN can help with food or drug interactions, proper hydration, special diets for hypertension, and changing taste buds as you age.

8. You want practical lifestyle advice. Need help sorting through the facts and fiction of nutrition headlines? Learn how to read labels at the supermarket, discover how healthy cooking can be inexpensive, learn how to dine out healthfully, and find out how to manage temptations. When you see an RDN, the last thing you’ll get is one-size-fits-all diet advice. After learning about your health history, favorite foods, and eating and exercise habits, an RDN will help you set goals and prioritize. Follow-up visits will focus on maintenance and monitoring your progress.

9. You want to improve your performance in sports. A RDN can help you set goals to achieve results—whether you’re running a marathon, skiing, or jogging with your dog.

10. You realize the need to feed your family healthier foods, but you do not cook. A registered dietitian nutritionist can teach you how to plan and prepare meals in a simple, healthful, and convenient way. Connect with an RDN today!

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25 heart-healthy tips for your valentine

February is Heart Month. Here are some tips to take care of your heart this Valentine’s Day. Some foods can lower your risk of heart disease or help to manage it, while other foods may increase your risk. Try these tips for preparing heart-healthy meals.

 Choose Healthier Types of Fat and Cooking Methods

  • Use small amounts of oils, such as canola and olive, in recipes and for sautéing.
  • Make your own salad dressings with olive or flaxseed oil.
  • Blend mashed avocado into dips or use small amounts to add flavor to dishes.
  • Try different ways of cooking foods, such as baking, broiling, grilling, steaming, and poaching, to add variety.

 Eat Foods Containing Omega-3 Fatty Acids

  • Add walnuts to cereal, salads, or muffins. Try walnut oil in salad dressings too.
  • Eat two 4-ounce portions of fatty fish each week. Some options include salmon, lake trout, canned light tuna (in water), mackerel, and sardines.
  • Some chickens are given feed that is high in omega-3s, so their eggs will contain more as well. When buying eggs, check the package label.

Include Sources of Dietary Fiber Throughout the Day

  • Include plant-based foods as sources of protein, including tempeh, beans, lentils, seeds, and nuts.
  • Make half your plate fruits and vegetables at each meal.
  • Select whole fruits and vegetables instead of 100% fruit juices more often, and don’t discard edible peels. Removing the peels on produce, such as apples and potatoes, lowers their fiber content—just be sure to wash them before preparing or eating.
  • Choose whole grains instead of refined grains whenever possible.

Limit Saturated Fat

  • If you eat meat, select lean cuts of beef and pork, especially cuts with “loin” or “round” in their name, and drain the fat off cooked, ground meat.
  • Cut back on processed meats high in saturated fat, such as hot dogs, salami, and bacon.
  • When you make a stew or soup, refrigerate leftovers and skim off the fat with a spoon before reheating and serving.
  • Replace higher-fat cheeses with lower-fat options such as reduced-fat feta and part-skim mozzarella.
  • Thicken sauces with evaporated fat-free milk instead of whole milk.
  • Move toward using lower-fat milk and yogurt. Start with 2% products, then move to 1% and finally to fat-free, to adjust to the new taste.
  • Choose skinless poultry or remove the skin before eating chicken or turkey.
  • Check the Nutrition Facts Label on food packaging for saturated fat content and to see if trans-fat or partially hydrogenated oils are listed. Food manufacturers have removed trans fats from their products, but some foods with longer shelf-life dates—such as cakes, cookies, crackers, pastries, pies, muffins, and doughnuts—may still contain them. These foods also are sources of added sugars and should be limited for that reason, as well.

Reduce Salt (Sodium)

  • Prepare foods at home more often so you can control the amount of salt in your meals.
  • Use as little salt in cooking as possible. You can cut at least half the salt from most recipes.
  • Skip the table salt and be mindful when adding other higher-sodium condiments such as soy sauce, ketchup, pickles, and olives to your food at the table.
  • When choosing canned foods, select “reduced-sodium” or “no-salt-added” soups and vegetables.
  • Check the Nutrition Facts Label for sodium, and choose products with lower sodium content.
  • Season foods with herbs, spices, garlic, onions, peppers, and lemon or lime juice to add flavor.
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Carbohydrates, part of healthful diabetes diet November is National Diabetes Awareness Month

Carbohydrates are the body’s preferred source of fuel, and food sources containing carbohydrates can offer a variety of vitamins, minerals, and other nutrients.

There are three types of carbohydrate: starches, sugars, and dietary fiber.

  • Starches are present in plant-based foods such as potatoes, peas, corn, beans, rice, and other grain products.
  • Sugars occur naturally in foods such as fruit and milk, but there are also sources of added sugars that are found in highly processed foods, such as candy, cake, and soft drinks.
  • Dietary fiber is an indigestible part of plant foods that may help with digestive and heart health.

Individuals with diabetes should focus on choosing carbohydrates from nutrient-rich, whole foods such as fruits, vegetables, beans, whole grains, and dairy products, including low-fat or fat-free milk and yogurt. Foods and beverages with added sugars should be consumed sparingly, regardless of a diabetes diagnosis.

Spreading carbohydrate choices evenly throughout the day helps to prevent spikes and dips in blood sugar. A registered dietitian nutritionist (RDN) can create a specific meal plan that harmonizes individual preferences with the special needs of someone with diabetes.

Recommendations for carbohydrate goals will vary from person to person. For someone who eats 2,000 calories a day, an RDN may recommend that one meal contain about 45 to 60 grams of carbohydrate—or three to four servings of carbohydrate. This may vary depending on how frequently a person plans to eat throughout the day.

In meal planning for diabetes, a serving of carbohydrates is equal to 15 grams of carbohydrate. Here are some examples of serving sizes, but refer to the Nutrition Facts Label whenever possible for exact amounts:

  • Fresh, frozen, or canned fruit:
    • 1 small apple, a 4-inch-long extra-small banana, or a medium orange
    • ½ cup fruit cocktail, canned pineapple, or unsweetened applesauce
  • Dried fruit:
    • 2 tablespoons of raisins or dried cranberries
  • Milk and milk substitutes:
    • 1 cup (8 fluid ounces) fat-free, low-fat, or lactose-free milk
    • 1 cup (8 fluid ounces) unsweetened or light soy beverage
  • Yogurt:
    • ⅔ cup (6 ounces) unsweetened or light varieties
  • Cereal:
    • ½ cup cooked oatmeal or grits
    • ½ cup bran flakes or plain shredded wheat
  • Whole grains:
    • ⅓ cup cooked brown rice, quinoa, or whole-wheat pasta
  • Other starches:
    • ½ hamburger bun or English muffin
    • 1 small (6-inch) corn or flour tortilla
  • Starchy vegetables:
    • ½ cup mashed or boiled potatoes
    • ½ cup green peas or corn
    • ½ cup black, kidney, pinto, or garbanzo beans
  • Sweets and other carbohydrates:
    • 1 tablespoon regular syrup, jam, jelly, sugar, or honey
    • ½ cup sugar-free pudding
    • ½ cup ice cream

For people both with and without diabetes, carbohydrates play an important role in a healthful diet. Whole foods such as fruits and vegetables, beans, whole grains, nuts, and seeds provide dietary fiber, protein, and nutrients to support health.

Meet with an RDN to develop an individualized meal plan that works for you.

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