Seven Tips for Vegetarians

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While my diet is pretty plant-based, I am not a vegetarian. Many of my clients are vegetarians or have children who have recently become vegetarian.  Some complain that vegetarian diets get boring or do not feel filling; parents show concern that their veggie kids aren’t getting the nutrients they need.

Let me dive into some tips that can help you maintain a vegetarian diet that is fun and healthy!

  1. Be sure to get enough protein

My number-one question for all vegetarian diets is: Where do you get your protein from? If you are a vegetarian and feel sluggish at all, it may just be that you are not getting enough protein. Protein feeds your muscles and your blood.  Consider it the fuel that keeps you moving.

Sources of protein for vegetarians and vegans include beans, nuts, nut butters, peas, tofu, tempeh, and some whole grains like quinoa. Low-fat dairy (Milk, cheese, Greek yogurt for example) and eggs are also good protein sources for lacto-ovo vegetarians.

You may have heard that you need to eat a combination of proteins in each meal to get complete proteins, but that is not true as long as you have a decent amount of protein in every meal.

  1. Eat the colors of the rainbow

One way to assure you are getting enough nutrients is to eat as many colors of fruits and veggies as possible. This blog goes into detail of what nutrients are found in each color.vege-1-1

  1. Try a new recipe each week

You don’t need to eat a salad every day to be a vegetarian. There are so many fantastic vegetarian recipes out there. Hop on to Google or Pinterest and you will certainly find hundreds of easy recipes to try!

  1. Be careful with refined flour and sugar

It’s so easy to become a junk food vegetarian. Try not to rely too heavily on boxed food; the refined flour and sugar can spike your blood sugar and cause inflammation throughout your body.

  1. Check out fortified foods

While I just told you to be careful about packaged food; there are some healthy options like whole-grain bread. Look for foods that are fortified with vitamins to give you a boost in nutrients. If you are lacto-ovo vegetarian, milk is often fortified with calcium and vitamin D.

  1. Pump some iron

Sadly, your body doesn’t absorb iron from plants as well as it does from menuts2at so it is essential that you get plenty of high-iron vegetarian foods in your diet such as beans and legumes, dried fruits, molasses green vegetables, and whole grains. Many cereals are fortified with iron just make sure that the cereal of choice is low in sugar (5 grams or less) and high in fiber ( 4 grams or more) as well.

  1. Consider a vitamin B-12 supplement

Getting enough B-12 is very difficult in a vegetarian diet. I highly encourage vegetarians to take a B-12 supplement.

If you have any questions about a vegetarian or vegan diet, please feel free to email our team and we’ll help you out!

By Kelly Springer, RD, MS, CDN

 

 

Simple Solutions for your Morning Workout Recovery

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I know, I know. Your workouts are crammed into your already hectic life. You have finally mastered the art of getting to bed early so that you can rise with the sun and squeeze in your daily workout. But once you finish, you don’t have time to prepare an elaborate breakfast; you have to shower, shave, dress, and look your best for the day ahead!

But listen to me, after a workout, your muscles are damaged and depleted. In order to build the strength that you are seeking, you need to feed those depleted muscles with glycogen. The best way to do this is to consume a breakfast that has a 2:1 carb to protein ratio. An ideal amount of protein is 10-18 grams. This will shuttle plenty of glycogen to your muscles and energize you for the day!

I hear ya! You don’t have time to calculate these numbers AND eat on top of it. That’s what you have me for! Here are my top-3, quick and easy breakfasts for workout recovery (and they’re a great way to start your day even if you don’t work out in the morning)

#1: Almond butter on whole grain toast with two types of fruit

A banana is one of my top choices and then for the second type of fruit, I usually choose something seasonal. In summer, berries are my favorite. Make sure your bread’s first ingredient is whole ground wheat or sprouted wheat; if it simply says wheat flour, it is not truly whole grain! And spread on that almond butter generously—think two tablespoons…that’s some yummy fiber, protein, and healthy fats for you!

#2: 3/4 cup Greek yogurt with 1/2 cup granola and a handful of fruit        

Nothing beats Greek yogurt with granola and blueberries! Watch out for sugar in both the yogurt and granola. I usually buy plain Greek yogurt to minimize the sugar and there are plenty of granola varieties with less than 10 grams of sugar. Muesli is a good option instead of granola as well.

#3: A Succulent smoothie

Mix 1 cup unsweetened almond milk, 1 cup of frozen berries and a scoop of chocolate whey protein powder.

If you’re like me, you may not like messing with a blender in the morning, so make your smoothie the night before and store it in a mason jar of smoothie shaker cup and you can even have it on the go the next morning.

What’s the best part about these three recovery breakfast options? You can use mix and match the fruits to come up with entirely different choices every day

By Kelly Springer, RD, MS, CDN

Hey Athletes, Don’t Fear Fat

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I can’t even count how often I hear athletes discuss ways to reduce fat in their diet. I am here to debunk the myth that fat in your diet will make you fat. In fact, the opposite is true—fat can make you stronger, leaner, more alert, and a better overall performer. Fat is your friend, not your enemy!

This does not give you free reign to go eat a bacon cheeseburger every day. Let me discuss the fats you should welcome into your diet daily!

Let’s start by discussing omega-3 essential fatty acids; these are found primarily in fish like salmon and tuna. They are also found in walnuts and flaxseed. Study after study has proven that omega-3 fatty acids reduce inflammation to the point of helping to prevent chronic conditions like arthritis, diabetes, heart disease, and even some forms of cancer. They also help with cognition—some studies have even proven that they delay the onset of Alzheimer’s Disease. What does this mean for you as an athlete? It means that omega-3s will help you be more alert on the field and will also help you to recover quickly and be on your best-game more often.

In addition to omega-3 fats, I highly encourage you to incorporate dairy into your diet. I have heard of athletes avoiding dairy because of the fat content, but truly, dairy is so awesome for you to include in your day-to-day life and right after your workouts.

One dairy product I encourage you to consume every day is yogurt. Plain Greek yogurt is the best because it is high in protein and doesn’t have a lot of added sugars like many yogurts on the market. The probiotics in yogurt help increase the healthy bacteria in your gut, which optimizes your digestion. You need optimal digestion in order to absorb the antioxidants that help you recover from tough workouts. Athletes need more nutrients than the average person and these needs are best met with optimal digestion. Go for yogurt every day!

Dairy is excellent for your recovery as well. Milk will rehydrate you after a workout—did you know that it is 90 percent water AND it has electrolytes? Milk is an excellent source of carbohydrates, which replenishes the glycogen that your muscles lose during a workout. Milk is also a great source of protein, which helps your muscles to recover. Studies show that milk may help reduce muscle damage and improve muscle recovery, which can help you perform better during your next workout.

Personally, I am a strong proponent of chocolate milk for a post-workout drink—it has that perfect ratio of 3 to 4 grams of carbohydrate for every gram of protein. This is the ratio you want for optimal recovery.

Eat your fruits and veggies, lean proteins, and the healthy fats I described here and you will come out a winner on the field, court, pool, or track!

 

 

My New Favorite Treat: Setton Farms Blueberry-Flavored Pistachio Chewy Bites

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One of my favorite things about being in the nutrition business is that I get to try nutritious foods before they hit the market.  I am so excited about a nutrient-dense treat that hits the market TODAY: Setton Farms’ blueberry-flavored Pistachio Chewy Bites. And I am going to GIVE AWAY three bags of them to one lucky reader! Keep reading to find out what you have to do to be a contender for this awesome prize!

First of all, let me get it straight about what it means for a treat to be nutrient-dense and then I will tell about how yummy these treats are, how they qualify as nutrient-dense, and I will also give you some scenarios where it would be PERFECT for you to have these treats on hand.

Nutrient-dense foods are food choices that are loaded with nutrients but relatively low in calories, saturated fat, and trans fat. It’s often difficult to find nutrient-dense snacks. Virtually all fruit and veggies would be considered nutrient-dense as would raw nuts and seeds.

But what about packaged food? Sometimes you just crave a candy bar, right?

When examining a nutrition label, some markers of a good, nutrient-dense selection in my opinion are: less than 250 calories per serving, less than 4 grams of saturated fat, at least 5 grams of unsaturated fat (these fats are GOOD for you), at least 3 grams of fiber, and at least 4 grams of protein.

I can’t think of a candy bar that qualifies as nutrient-dense, but Setton Farms’ brand-new blueberry-flavored Pistachio Chewy Bites are the perfect alternative. They’re so sweet and yummy. Made with pistachios, blueberry-infused dried cranberries, maple brown-PCB BLUEBERRIES - IMG_5843-Edit-2rice syrup, and coconut, you cannot go wrong with this treat. And here are some markers of their nutrient density!

Each serving (2 chewy bites) has:

  • 200 calories
  • ZERO trans fats
  • Only 2 grams of saturated fat
  • 9 grams of unsaturated fat
  • 4 grams of fiber
  • 5 grams of protein

Here are some scenarios where these treats would be great to have on hand:

  • Great to have in your desk drawer at work for that 3:00 dip in energy.
  • Keep them in your purse for when you are out and about longer than planned and need something to hold you over before your next meal.
  • Attention athletes! These are the perfect fueling snack and can also work effectively as a recovery snack!
  • Got kiddos? These are a great choice to add to their lunches! My girls even asked for them for dessert one night!
  • These are also perfect to pass around as an appetizer at a dinner party!

In the comments below, by Friday June 9 at 8:00 PM EST, tell me why YOU would love to try these tasty snacks for a chance to win three bags (9 servings) of Setton Farms’ blueberry-flavored Pistachio Chew Bites. I will announce the winner over the weekend!

 

 

 

 

Celebrate World Milk Day

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Today, I have chosen to #RaiseaGlass to celebrate #WorldMilkDay!

World Milk Day is a day established by the Food and Agriculture Organization of the United Nations to recognize the importance of milk as a global food. It has been observed on June 1 each year since 2001.

I love milk because just one glass can deliver you some awesome nutrition. Here are just a few of the nutrients that make milk amazing and what these nutrients can do for you:

One nutrient that immediately comes to mind and that many of you know about is calcium. Milk is loaded with it; this nutrient is important for your teeth and your bones!

Milk also has phosphorous, which works in tandem with calcium for strong teeth and bones.

Milk is an excellent source of protein, which is absolutely essential for muscle growth, development, and repair.

Milk also has potassium, making it a great choice for keeping yourself hydrated!

Milk is rich in iodine, which is the most important nutrient for assuring that you have a healthy thyroid; it is also helpful in keep you energized!

Speaking of energy, the B vitamins in milk (B5, B2, and B12) are great for maintain great energy levels, keeping you focused and reducing fatigue.

I choose to give my girls milk for a bedtime snack. It keeps them feeling satiated throughout the night, giving them a good night’s sleep.

I also let them have chocolate milk for a snack! In fact, it is probably the healthiest sweet drink kids can have, especially when you make it with dark chocolate syrup (sans the high-fructose corn syrup) like I do!

#Raiseaglass with me today; milk is definitely something to celebrate!

By Kelly Spring, MS, RD, CDN

 

What I Mean by Real Food

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You know what my tagline is right? It’s, “We are real people who promote eating real food.”

I teach people how real food can prevent chronic conditions and I provide suggestions that work for the individual or family, sports team or corporation! This is not a diet! This is about building a healthy lifestyle. So what is real food, you ask. Here are some distinguishing facts about Real Food.

Real Foods have few ingredients,  are mostly unprocessed, and are nutritious.

There are several single-ingredient real foods. Think fruits and vegetables, low-fat cheese, lean chicken breast, plain Greek yogurt. There are so many healthy choices to choose from. There are some minimally processed real foods too, like whole grain bread or Kind bars for example. If a packaged food product has words on it you cannot pronounce, it is not real food!

The nutrition is what makes real food awesome. Whole, unprocessed foods are phenomenal for your health. Studies show again and again how these foods can prevent chronic illnesses and can help you to lose weight as well if you need to. A diet rich in nutrients helps weight loss by reducing nutritional deficiencies and preventing hunger.

Real Food is rich in protein.

Protein is absolutely essential as it is the building block to skin, cartilage, bones, and your blood. Eating a protein-rich diet helps you increase your metabolism, reduce hunger, and affects the production of hormones to help you maintain a healthy weight.

Real food sources of protein include lean meat, nuts, seeds, beans, legumes, and low-fat dairy.

Real Food is filled with fiber and antioxidants.

While I just promoted protein, do not misinterpret that as real food means avoiding carbs because real food carbs are good for you; in fact, they are imperative!

Whole grains like brown rice, quinoa, teff, millet, or even whole grain bread are fiber-rich. Whole grains have been shown to help reduce risk of Type II diabetes, heart disease, and even cancer. The combination of fiber and antioxidants makes whole grains so powerful.

Fruit, veggies, nuts and seeds are also packed with fiber and antioxidants.

When you eat fiber-rich foods, you are filling yourself up too, which helps with weight-loss efforts.

Want to give real food a go? Do you already eat a lot of real food, but fall for unhealthy indulgences a little too often? Feel free to email me at kspringer@kellyschoice.com to learn more about how I can help you. Once it becomes routine, you will find a real food way of life to be fun and easy!

By Kelly Springer, RD, MS, CDN

 

Spring into Health: Spring out of your Salad Rut

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Spring is th5778152162_c738cc70cd_oe perfect time for fresh salads, but I have found with many clients that they get into salad ruts…they get bored! Well do I have some pointers to you to prevent those salad ruts.

Aim for color!

The more colorful your salad, the better. You get more nutrients that way!  Toss in some red, yellow, green, and orange bell peppers for their crazy amount of carotenoids—thee are antioxidants that prevent chronic diseases! In addition to several vitamins and minerals, red onions contain quercetin, which is very protective against cancer and allergies, so toss in some red onions. You can add white with jicama; low in calories but high in a few vital nutrients, jicama provides one-quarter of what’s needed daily in fiber per serving. Toss in eggplant or purple cabbage for even more color; both are loaded with fiber and nutrients! Your bed of salad greens will give you fiber, calcium, iron, vitamins A and C among other nutrients.

 Switch up your greens!

Speaking of greens, you can totally change a salad by changing the greens. Go for some crunch with some cabbage, a phenomenal cruciferous veggie that is protective against cancer. Kale falls into the cruciferous category too! For a zesty flavor, go for arugula! Spinach and Romaine are popular tasty choices too.

Sprout it up

Sprouts are one amazing way to boost the nutrition of your salad. The nutrients in sprouts are exponentially higher than their non-sprouted counterparts.  And there are such a great variety of sprouts available at the typical (alfalfa, clover, sunflower, lentil, etc.).

Power it up with protein!

Experiment with different ways to add protein to your salad. Beans, chickpeas, nuts, and seeds are great plant protein choices. You can add hard-boiled egg or low-fat cheese as well. Or, add some grilled chicken, tuna, or salmon! If you like your red meat, sirloin is a healthy choice too from time to time.

Fruit fever!

Fruits can add a lot of excitement to a salad. I love strawberries in my salads and they’re high in vitamin C! It’s just about berry season after all—you save when you buy them this time of year! Take advantage!

Dress it up!

A dressing can make or break a salad! There are so many easy ways to make healthy salad dressings. Click here for 50 dressings to try! And remember, a little dressing goes a long way!

I hope I have motivated you to stay satisfied with salads! How many different salads can you have this week?

 ~By Kelly Springer, RD, MS, CDN