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Dietitian Advice Newsletter
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March 2013
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Greetings! Happy National Nutrition Month!
Not only is the weather gearing up for spring, but we are all shedding our winter wardrobe and starting to enjoy that sunshine! It's time to be active, not only physically but emotionally and mentally. Let's clear out the cobwebs and dust that the creeping cold of the winter season brought into our lives. How about making positive, progressive changes to lead healthier lives!
As we become even busier with the warmer weather (at times), keep in mind that healthy decisions only aid our lives in living better. We have more energy and enthusiasm to do everyday things and can reap a lot of enjoyment from even our daily activities. Take a look at some of the tips and tricks for spicing up your routine and give me some feedback through email on things you want to incorporate into your life or you want me to cover in upcoming newsletter issues!
I look forward to hearing from you,
Healthy Regards, Kathryn Fink |
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Spring Back into Your Routine with Style!
Looking for a few new flavors to add to your meals? Here are a few fruits and vegetables, with some herbs thrown in for good measure, that are in season and a perfect pick me up to add to any meal.
Fruits Vegetables Herbs |
Apricots
Cherries
Grapefruit
Kiwi
Kumquats
Lemons
Navel Oranges
Valencia Oranges
Strawberries
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Artichokes
Arugula
Asparagus
Bok choy
Fava beans
Fennel
Green onions
Leeks
Parsnips
Snap peas
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Cilantro
Mint
Parsley
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Looking for fresh ideas on how to use these ingredients?
Fruits: add them to your oatmeal, cereal, baked goods, salads, sauces or spice them up with a little cinnamon, nutmeg and a sprinkle of brown sugar for a great treat!
Vegetables: Roast them! Maybe not the arugula, but you can roast these vegetables with a tablespoon of oil and add a little salt and pepper to make a great side dish or between meals snack!
Herbs: Try adding these herbs to some sauces, vinaigrettes or use them to help flavor stuffing or rub down your meats and vegetables. Great to add while cooking a dish or sprinkle on top as an elegant finish! You can even make some refreshing lemonade by muddling some mint!
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| Eat Right, Your Way, Every Day
What does it mean to "Eat Right, Your Way, Every Day"? We are all unique and individualized with our nutrition needs, just as our food is all unique and individualized with all the nutrients they pose. There is no one food that has the same nutrients as another food, just as there is no one individual that has the exact needs as another. This is why there is not one meal plan that is specific and can be used for each and every one of you.
There are however general recommendations that we should all keep in mind with our food choices.
Eat more fruits and vegetables. The bare minimum we need in a day is 5 servings, though we should really be shooting for 10 servings.
Use the motto: variety, balance and moderation. There is no good food or bad food. The problem really is that people eat "too much" of certain foods, at the expense of not getting in other foods. This is why my motto is that "There is always room for ice cream and chocolate!". Now, I can't have it every day for every meal; it would be harder for me to get my recommendation of fruits, vegetables, grains, dairy and lean proteins if I did.
A quick resource of how a person should build their plate can be found at myplate.gov or you can meet with a registered dietitian that can go in detail on how to come up with a realistic plan that works for you. A 'realistic' meal plan meaning one that improves your nutritional health and wellness while incorporating your favorite treats. For the MyPlate method, think of your plate as a quick way to eye the balance in your meal. Half of your plate should be fruits and vegetables, while the other half should be split into protein and grains, with a side of dairy.
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Make Healthy Choices!
As we celebrate national nutrition month by making choices that will help us continue to lead healthier lifestyles, let's take a moment to look back on all of the crazy things that some people have done to their bodies over the years. Remember that nutrition is about making healthful choices that lead to a happier over all lifestyle, not about diets and quick fixes.
Check out this list of "the good, the bad and the scary" diets complied by CNN and a "Fad Diet Timeline" through the Academy of Nutrition and Dietetics for a glimpse of things that people have done to themselves in the name of health. Let's work together to make positive changes this year!
CNN: Diets through history: The good, the bad and the scary
Academy of Nutrition and Dietetics: Fad Diet Timeline
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Meet the New Intern
I welcome intern Samiha from Johnson & Wales University! She'll be offering a fresh perspective and provide help with projects at my private practice.
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Oatmeal Parfait
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Ingredients 1/2 cup Oatmeal 4 oz Greek yogurt of your choice 2/3 cup Milk Fruit of your choice Prep:
Place the oats, Greek yogurt and milk into a container that has a tight fitting lid. Stir the ingredients together until well blended. Cover with lid and place in refrigerator overnight. When ready to eat, next day or later, stir to ensure everything is combined and top with fruit of your choice. Enjoy!
- Everyone's taste is different, so you may end up using different ingredients than I described.
- I prefer more sweetness so I used fruit flavored low-fat Greek yogurt in place of plain Greek yogurt (I tried the plain Greek yogurt, I didn't like it as much).
- I also used almond milk in my batch, but any milk will work.
- You can add frozen, fresh or canned fruit in 100% juice to this recipe!
Some ideas:
- Peaches with cinnamon, nutmeg and a sprinkle of brown sugar
- Berries with cinnamon and ginger
- Apples with apple pie spice
- Bananas with cinnamon and walnuts
- Not a fan of chunky fruit? Use 1 tablespoon of sugar free preserves!
No matter what ingredients you use, just remember to make it the night before and mix it well! Super easy, very delicious! |
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Kathryn Fink,
MS, RD, CSSD, LD, CEDRD
Nutrition & Fitness Consultant
I believe "There's always room for ice cream and chocolate!" My practice can assist you in your journey to a healthy relationship with food and balance in your life. Phone214-850-9573Location1110 Cottonwood LaneSuite L200Irving, Texas 75038Emailcontact@dietitianadvice.com Website www.dietitianadvice.com |
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