Cranberries for Breakfast

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In my last blog, I wrote about how I learned so much from cranberries last month at the Cranberry Institute. You better believe I’ve been trying to incorporate amazing, high-in-antioxidant cranberries in a lot of my meals. I came up with this recipe for breakfast! I have oatmeal most days, especially in the winter. This has the same warming effect as oatmeal and it’s absolutely delicious!

Cranberry Orange Breakfast Millet

Ingredients:

  • ½ cup millet
  • 1 cup coconut milk
  • ¼ cup chopped walnuts
  • ½ teaspoon cinnamon
  • Zest of one orange
  • 1 cup fresh cranberries
  • Drizzle of honey or maple syrup (optional)

Directions: Toast dry millet and walnuts in a pot over low heat for 3-5 minutes. Add coconut milk and bring to a boil. Add all other ingredients and reduce to a simmer for 25 minutes and you have a delicious breakfast! Drizzle with honey or maple syrup for some sweetness.

By Kelly Springer, RD, MS, CDN

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Nutrition Advice for the Sandwich Generation

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Each year, more adults face the difficulty of having to take care of their parents in addition to their children all within one household. This is known as the sandwich generation. How can you meet the varying nutritional needs of everyone without going crazy?! I’ve got you covered!

Focus on hydration for everyone. Water is the key to nutrient absorption. It flushes out toxins for the times when convenient meals like pizza “pop up” with your busy schedule. It increases energy and keeps the skin clear too (great for anti-aging and teen acne). Make water fun by infusing it with cucumbers, mint, lemon, lime, or strawberries!

Have a salad a day. Green veggies are so important for the health of all your family members! It’s not too hard to throw together a salad with greens, cucumbers, and tomatoes, and carrots. Hello antioxidants!

If the kiddos don’t like salads, slice up some of the cucumbers and carrots and let them dip them in ranch dressing or hummus. If you use cherry or grape tomatoes in your salads, those are easy for dipping too.

Keep a fruit bowl. Kids, elderly adults, and busy working moms and dads get hungry at different times. Keep a colorful fruit bowl so everyone can help themselves to something healthy between meals. Include apples, bananas, grapes, oranges, and specific seasonal fruits (peaches and nectarines in summer months and pears in fall months).

Don’t skip breakfast! Mornings can be hectic for the sandwich generation. Breakfast is critical for setting the stage for a healthy day (and life really). And kids need breakfast to be able to concentrate in school. Several studies have proven that consistent breakfasts increase children’s academic performance and behavior in school. Keep easy breakfast options on hand. Greek yogurt with fruit and a low-sugar granola is an easy breakfast option. Whole grain toast with banana and nut butter is a yummy option as well.

Keep the meat lean! No offense against our parents’ generation, but many of them favor fatty meats like roasts, chicken thighs, burgers, and such. Get them hooked on lean meats! Use chicken breast and ground turkey often. Try to include fish as much as possible—fish consumption helps with heart health and may also help to combat Alzheimer’s Disease. Red meat is okay sometimes—just choose lean cuts like sirloin and with ground beef, your best option is 95/5, which means that 95 percent of the meat is lean.

Try to have sit-down family meals a couple times a week. It’s hard for everyone to eat together with busy schedules. Meals together keep family members connected and that’s so important with so many people under one roof. It lessens the stress and keeps everyone engaged!

Don’t let the sandwich generation stress you out! There are easy ways to stay healthy and happy. Take a deep breath and try implementing some of my suggestions. It will get easier, I promise!

 

 

Get your Engine Revin’ with Nutrition

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Yogurt I would have to say, weight-loss aside, the number one complaint I hear from my clients is tiredness. So many adults feel as though their energy is absolutely zapped. If you are sleep-deprived, of course you need to address that! Here are some nutrition-add-ons that can also help!

1.) Breakfast should be your heartiest meal of the day.

You have heard this time and time again; EAT BREAKFAST. When you have a breakfast that includes healthy fats, protein, and perhaps some complex carbs; this will help you sustain energy. It sets a great foundation for your day. Here are some ideas:

  • Omlette with some roasted potatoes (roast them the night before to save time)
  • Greek Yogurt with granola
  • Whole grain toast with avocado
  • Even pb + J on whole grain bread.

2.) Watch the sugar and caffeine consumption!

Keep an eye on how much sugar you intake. Sugar depletes nutrients and can result in low energy! Caffeine may increase your alertness, but definitely try to refrain from caffeine after 2:00 p.m. It can cause insomnia…and may even decrease REM sleep. In other words, it can affect your sleep even if you don’t realize it.

3.)Hydrate, hydrate, hydrate!

I can’t emphasize this enough. Water actually boosts your energy. It is crucial in the production of energy molecules. I often tell caffeine addicts to try a glass of water before reaching for their third cup of coffee of the day! If water bores you, consider infusing it with lemon, lime, or mint!

4.) Ditch the Diet.

Some people get confused hearing a dietitian advising not to diet. I’m all about eating REAL foods, NOT depriving yourself of foods. When you deprive yourself, your energy drops drastically and when your energy drops, guess what? Your body’s natural reaction is to grab something that will boost your energy rather quickly (sugary, refined foods usually) and those create a major dip in energy soon after…it’s a downward spiral!

5.)Beware of Booze!

Many people, myself included, like a nice glass of wine. For others, it may be a cocktail or a couple of beers. However, if you consume too much, it will cause fatigue. It can interfere with REM sleep just like caffeine. Alcohol also inhibits absorption of energy-boosting  B-vitamins.

Get some sleep, apply these tips, and watch your energy soar! When you feel more energetic and alive, everything in life seems brighter. Energy is essential in order to enjoy all life has to offer!

10 Hacks for a Healthy Thanksgiving

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Thanksgiving is just over a week away! Are you prepared to resist temptation and refuse to overindulge? I think I am. I know it can be hard, but here are some tricks to make your Thanksgiving healthy, yet still incredibly satisfying.

  1. Don’t skip meals! I have worked with a lot of people who skip meals leading up to Thanksgiving to “save room” for a big meal they know that they have coming up. Thanksgiving is one of those meals. Let me tell you straight out—skipping meals backfires every time. When you get overly hungry, you will definitely overeat.
  2. Eat a big, hearty breakfast. Plan to eat a hearty breakfast on Thanksgiving. A wholesome breakfast, like my delicious overnight oats will keep you satisfied and will help prevent you from overeating at your Turkey Day feast.
  3. Stay hydrated. Sometimes when we are thirsty, our brain tells us we are hungry. Don’t confuse your brain; drink water throughout the day. Limit alcohol and choose water for your drink-of-choice during the feast as well!
  4. Move, move, move! Several areas host Turkey Trots and other organized races on Thanksgiving Day. Sign up for one and you will burn some calories! Make it a family affair!
  5. Try mashed cauliflower. Mashed potatoes are loaded with simple carbs (and often heavy cream, butter, and other forms of saturated fat). Try mashed cauliflower; season it with a little lemon pepper and wow, is it delicious!
  6. Don’t sweeten the sweet potatoes Sweet potatoes are a better choice than the white ones in terms of nutrition value; just please, don’t add brown sugar or marshmallows or anything else, they’re sweet enough on their own!
  7. Watch the butter! Did you know that one tablespoon of butter has over a hundred calories? You would have to walk for almost a half an hour to burn that off. So, go easy on the butter!
  8. Eat the white meat and avoid the skin.
  9. Make sure there are some steamed green veggies! Steamed green veggies are so delicious with minimal seasoning. They are filled with fiber and help you feel satisfied.
  10. Focus on the people! Thanksgiving is about family and friends. Talk and laugh and talk and laugh; this is the type of nourishment we all need!