Top 5 Nutrition Noshes and Weekly Wisdom

Nutrition Nosh One. Wisdom.

I appreciate my Mom so very much. I appreciate all Moms very much. I cannot imagine how hard it is to be a Mom. Just think of the journey. No journey is the same and no journey is easy. No child is easy. In my eyes, it is the most difficult and challenging job on the market. I know my Mom has had her struggles and I also know she has had many joys. I know I might have been one of her biggest struggles and I hope one of her biggest joys. There is nothing I can do to repay my Mom for all she has done. She has comforted my tears and fears, kept me safe and alive, kept me fed with good nutrition and food, and hugged me when I wasn't so huggable. I know I was (and maybe still am on occasion) a pain in the ass sometimes, but I also know I am loved so very unconditionally. That is the beauty of our relationship. One we only share. I am so glad she chose me to be her daughter and I am so glad she was chosen to be my Mom. 

Nutrition Nosh Two. Weekly Conversation.

My conversation today is with my beautiful Mom, Ruth.  

I was excited to sit down today with my Mom on Mother’s Day, which is a very special day. I always go back and see her every year and just celebrate her being my Mom. In a conversation a couple of months ago, my mom made the sweet comment that she was the “original dietitian.” That is when the light bulb went off and I thought it would be a great idea to do a special Mother’s Day podcast with my Mom (and hopefully more). My Mom is great and I love her with all my heart. She really is the inspiration of me becoming a dietitian and I am very thankful.

Please click here to enjoy my very special conversation with my Mom this past Mother’s Day

Nutrition Nosh Three. Week in Review. 

May is the start of warmer weather here in Iowa. We start to shed some layers of clothing, but sometimes a little too soon. I was fortunate to attend an event put on by the Iowa Food and Family Project with these lovely ladies, Paige and Anne. We started the day bright and early at 4:30 am without realizing how cold it was outside. While we shared information about local food products, we snuggled and drank a lot of coffee. The event's focus was centered around the local farms and food the great state of Iowa has.  We even had the privilege to meet the new Secretary of Agriculture, Sonny Purduehttps://www.usda.gov/. To make the day even more fun, we partnered with the guys behind Tres Mentes Salsa, a delicious and local salsa made right here in Des Moines. If you haven't tried their salsa, you are missing out!  I always have a container of their medium salsa in my fridge for to use as salad dressing, tacos and a great topper for baked proteins. 

An exciting year of FNCE is approaching in October and I am still trying to figure out if I am going to attend this year. The Academy of Nutrition and Dietetics is celebrating 100 years in their hometown, Chicago. It is very close to me this year, so I will be considering it pretty hard. I know it will be the most exciting one yet to see where our profession is headed in the next 100 years. 

I enjoyed a lovely breakfast at my favorite local spot, Cozy Cafe. I can walk to it from my house, so it balances out my latte and enormously delicious portion of hash browns. The food here is homemade, fresh and yummy. You should see their selection of homemade pies and muffins. I am pretty confident a plateful of hash browns and a latte are the way to go for breakfast. Top that off with great company and conversation and I am in weekend heaven. 

On Mother's Day, I jotted home to spend the day with my special lady. We really didn't have anything planned so that lead to opening up a bag of Cheetos (which is one of my Mom's and I favorite crunchy snacks). If I haven't shared this before, I like to eat Cheetos with a fork. It prevents the orange, cheesy finger madness and I also can't overdue it on those crunchy suckers. They best part about my weird fork-eating Cheetos habit, is my friends know me so well, they send me pictures of others doing the same thing!  My friends Carlena and Jenny both send me pictures of their littles munching down our favorite snack with a fork. If anyone else shares in this ritual, send me pictures please. I would love to see them!

We did eat something else besides Cheetos. I was trying to think of something easy and fun for a sweet treat for Mom and Gramma on Mother's Day. A yogurt parfait kept coming to mind, but I wanted to mix it up. As I was contemplating a change of dessert and wandering through the ice-cream aisle, I spotted the waffle cones and bowls. What a perfect vessel for a yogurt parfait!  It was fancy, fun, easy and delicious. 

Mother's Day Parfait

Serves 4

4 - 5.3 ounce containers of Dannon Vanilla Light and Fit Greek Yogurt

2 large prepared blueberry muffins, cut into cubes and divided

1 cup of granola, divided

2 cups of fresh fruit, diced and divided

4 waffle bowls

1. Place divided blueberry muffin in each bowl. 

2. Top with container of yogurt.

3. Sprinkle 1/4 cup of granola on top of yogurt.

4. Top with 1/2 cup of your favorite fresh fruit. 

Nutrition Nosh Four. Workout Playlist of the Week. 

Of course it is Mom inspired!  Dance party in the living room anyone? 

Click here for some fun songs you probably haven't heard but I know you will like!

Nutrition Nosh Five. What I Love Right Now.

Well hello there. 

If you have ever had a morning flight on United Airlines and are in need of much needed travel nutrition, you may have encountered one of these tasty treats. Insert Stroopwafels. Until recently, I have only had them when I was traveling. After posting a picture of a recent Stroopwafel flight on my Instagram, I received confirmation of Stroopwafel retail spottings across Des Moines.  One of those locations was less than 1/2 mile from my house. Since they appear to be infiltrating Walgreens, if you haven't had one of these Dutch delicacies, you must give them a try. (Are you picking up on the waffle obsession this week?). There are many different brands out there, so I cannot speak to any other brand or flavor but the original from Daelamans. My favorite way to enjoy is to place one of the toasted waffles filled with caramel, cinnamon and real bourbon vanilla on top of a piping hot cup of coffee. The waffle and caramel inside starts to soften and the sweetness pairs perfectly with the bitterness of the coffee. I obviously stocked up on a few that day of discovery. Then I went online and realized there is chocolate ones, bags of mini ones and I can even get them by the case. I might be in a little trouble!

~AE

Halloween Week in Pre-view

It is the last week of October and that screams Halloween. We celebrated Halloween in the store this past week and had a pretty fun trick or treat event for over 300 kids.

I had to share this picture of sno balls because it reminds me so much of my Dad and Halloween. I remember Dad coming to Omaha while I was in college during Halloween week. He brought me a package of orange sno balls as my treat. I have been a lover of them ever since. Coincidence that there was a cart of these back by the time clock. Love it when my Dad says hello in special ways.

Halloween is also my Dad's holiday. He would decorate our front porch and play spooky music for all the trick or treaters. Not to mention his love for shopping for Halloween candy....we always had the best candy - Snickers, Baby Ruth's, Kit Kats, Almond Joys. If it was a candy bar with chocolate, peanuts and caramel, we had a bag of it. I love his sweet tooth, it makes me smile.

We had a variety of candy all over the store, but as the dietitian, I had to have something a little different.

So, I had a special witch by my side to lure the kids our way.  Even big kids.  

I handed out tooth brushes and a healthy snack mix. Both were a hit!  Yes, even the tooth brushes!  Halloween is about candy and treats, but a healthier snack mix can be a treat too for kids and adults.

Here is my easy recipe:

2 cups of Wheat Chex

1 cup of Golden Raisins (my favorite)

1 cup raw pepitas (pumpkin seeds)

1/2 cup mini chocolate chips

Portion out 1/3 cup into snack bags and serve.

Happy Halloween! 

Dietitians, FNCE, Nashville and Passion

 

This past week, I took a little trip to the FNCE (Food and Nutrition Conference and Expo, aka Dietitian Heaven) in a little town called Nashville, Tennessee. I have never been to the city and  I got in really late on Friday night, but right outside of my hotel was this adorable park. The weather was really chilly but I had to get out to see the sites before it was time for business.

I am a little bit of a nerd. I have to keep up my routine while away from home, so every morning started out with a workout and some warm tea. I was pretty jazzed because I was the first and only one in the gym this morning, which is VERY rare at a dietitian conference.

Each year of the this conference, I get the joy of working with Kids Eat Right and informing other Dietitians about this great resource. Another joy of working this booth is meeting young, inspired and passionate Dietitians to be!  If you have not checked out the great resources for families and educators, please go to Kids Eat Right. And if you're a dietitian, take advantage of the many professional resources by becoming a volunteer today Kids Eat Right for Dietitians .

 

Meet the sweet Kristen who is an RD and Ph.D. student at Texas A&M and Genevieve is getting ready to apply for her internship AND getting married!

 

Antonio and Jen were awesome to hang out with. Antonio is passionate about all things nutrition and dietetics. I think he would specialize in everything he could. Jen is in her internship now and enjoys working with Pediatrics.

And my last day was with these beauties, Katie and Samantha. Katie is very passionate about diabetes and Samantha has worked in a culinary setting and enjoys retail nutrition.

 

Of course with hard work, there is a little bit of fun. I attended the Food and Nutrition Magazine, of which I am a guest blogger for their online blogging community, Stone Soup. It is a great area to find awesome articles from Dietitians. Feel free to check out my profile Stone Soup Blog.   They had a wonderful rooftop party with fabulous food and an opportunity to spend time with new and old friends.

 

Hello, yes my name is for sure Awesome!

 

 

 

 

I always love hanging out with my friend Jen Haugen.  She is seriously one of the most creative, talented and passionate dietitians I know. I always love catching up with her and all the exciting things her mind has wandering around. For some great inspiration about food and family, please check out her blog at Down to Earth Dietitian.

 

 

I was also surprised by winning the Top Blog Award for 2015. So fun!  I think I may have been sipping on a cocktail or eating food when my name was called. Not expected, but very much welcomed. Catch up on the 5 Reasons You Should Be Eating Frozen Foods.

 

Nashville is a great mix of everything. There was a ton of nightlife, great live music and food. Whenever I head to a city, I like to find out what is the signature dish.

 

I wandered by Savannah's Candy Kitchen just a few blocks from my hotel and found sweet treats everywhere. No, key lime bark is not signature, but if you no me, I never pass this up. And it was delicious.

But these caramel apples were on the list for homemade deliciousness using their signature pralines in the caramel mixture. Sugar coma that was well worth it.

 .
Of course, I had to indulge in some Tennessee whiskey. I asked the handsome waiter to pick it out for me, so I have no idea brand it was. I just wanted it on the rocks.  

As I listened to some live music and dined with my friend Kathryn, we enjoyed some fried green tomatoes (this is a must have in Nashville).

 

I also attempted to dine on the signature Hot Chicken, but wow. This was hot!  I later found out that some restaurants offer a level of hotness. I did not have a level choice, but I was thankful for the whiskey to calm the burn.

 

 Had. To. Do. It.
(and I decided it I don't think I will do it again).

On the last day, I found myself in the same park that I started exploring Nashville in. At the time that I took this photo, I was peaceful and feeling inspired. By the conference, by the other AMAZING Dietitians I had met and by this beautiful city. So much to see, so much to learn and so much to do!

 

 

Goodbye FNCE and Nashville. Thank you for a great experience and renewing my passion!

 

 

 

Registered Dietitian Wisdom Wednesday

  

Today is Registered Dietitian Nutritionist Day!  I am one of those!  Yes, really I am. I am pretty proud of it let me tell you. Since this profession found me, I spend each day relishing in the fact that I am pretty good at it too!  I want to thank all the Wonder Women Dietitians I know who help me along the way, everyday, even when the invisible man is trying to mess with me. I seriously would not be where I am today or where I am going without them. 

I am also very lucky to have a few of them in my tribe and our profession brought us together. Who knew nutrition could be so dynamic? It's a happy dietitian day! 

Week in Review: National Nutrition Month

March is National Nutrition Month and I love the theme this year:  "Bite Into A Healthy Lifestyle." Everyone eats. Most people kind of like food, so what does that mean to you? How will you "bite" your way into a lifestyle that means health  to you?

Eating, health and wellness is a personal journey. What it means to me, is completely different than what it means to the person I am sitting next to in the airport. I think of this journey like a vision board (Pinterest anyone?). 

Take 5 minutes right now and create a mini vision board for how you will "bite" into health in March. Pick 3 things, make them realistic, something you can be consistent with, and do them.  Please don't put down anything to do with weight loss or lofty goals that are hard to achieve.  Think of what these goals can do for you. For your health. For your future. Will you sleep better?  Will you have more energy? Will it save you money? Ask yourself questions that are centered around your health. Keep it somewhere that will often refresh and remind you that your health is on the brain. 

As you can see, I am focusing on breakfast, water, and cooking dinner. All 3 of these things give me energy. I feel better about my health when I am fueled properly in the morning, hydrated throughout the day, and knowing what I made myself for dinner came from my kitchen. 

March is a great time to reflect on food (no you don't have to be a nerdy dietitian to appreciate National Nutrition Month). The holidays are over, warmer weather is on the way and it's time to spring clean your health and wellness vision. Take a big bite and start your journey. 

Living Healthy and Happy: Getting Cozy with Kefir

Do you eat food?  Do you have a digestive tract?  Have you ever been sick? Have you ever taken an antibiotic? Do you get heartburn or other related tummy issues?  If you answered yes to any of these questions, you need probiotics!  A probiotic is aliving microorganism consumed through food or a dietary supplement that contains live and active cultures/bacteria (suchas lactobacilli) that is taken orally to restore beneficial bacteria to the body. The best way to ingest this good bacteria is through functional foods - those foods that provide nutrients and health benefits. One of the functional foods at the top of my list for probiotics is kefir, a fermented milk drink.

Why do you need probiotics? We all are born with lots of good bacteria in our gut and as time passes, so does our good bacteria. Age, illness, medications, environmental factors and much more deplete our massive stores of this life-enhancing substance. Probiotics may help us digest food, absorb nutrients, build a stronger immune system and prevent other illnesses. Probiotics may also help prevent or ease the symptoms of a lot of gastro-intestinal (GI) issues many people experience:  bloating, gas,irritable bowel syndrome (IBS), diarrhea, constipation, acid reflux, food intolerances/allergies, and vitamin and mineral deficiencies.

The human gastrointestinal tract is complex and may contain over 400 different types of bacteria. Therefore, there is not a “one-size-fits-all” probiotic, and we all have a different bacteria profile in our guts. With around 70% of your immune system in your gut, if you are missing good bacteria, your immune system is suffering. Every medication you take and every time you take an antibiotic, you kill off good bacteria. If you find yourself with numerous colds, infections and doctor appointments, you need to be replacing your good bacteria.

We need to consume functional foods with a variety of strains of probiotics - and fermented dairy products reign supreme.  Not only are fermented dairy products nutrient-dense, but studies have shown that consuming probiotics with dairy foods buffers stomach acid and increases the likelihood that the bacteria will survive into the intestine (1). Kefir, having two to three times more live and active cultures than yogurt, is more likely to meet the needs of your personal bacteria profile.  Kefir also provides multiple B vitamins for energy, and phosphorus for cell growth. Kefir is a good source of tryptophan, an amino acid that may provide a relaxing effect to your body, perfect for a bedtime snack.

Ready to get these into your tummy? I recommend consuming at least two servings of fermented dairy products (six to eightounces of kefir) a day that contain at least five or more live and active cultures. Kefir comes in many different flavors, is a little tangy, and can be used similarly to other milk products. Try it in a smoothie, poured over your favorite whole-grain hot or cold cereal, or try my favorite idea for summer with my recipe below. Have a party with probiotics and your body will thank you.

Reference(s)

1.

The National Dairy Council, Dairy Council Digest. 76:1, 2005.

 

Summer Berry Pops

All You Need:

6 (5 ounce) plastic cups

1 (6 ounce) package fresh blueberries

1 (6 ounce) package fresh blackberries

1 (6 ounce) package fresh raspberries

6 plastic spoons

24 ounces low-fat vanilla kefir

All You Do:

1. Place plastic cups on a tray that will fit into your freezer.
2. In each plastic cup, place 3 blueberries, 3 raspberries and 2 blackberries.
3. Place the spoon into the center of the berries, with the handle facing up.
4. Pour kefir over the berries.
5. Freeze overnight and pull the spoon handle to release pop from the cup

Living Healthy and Happy: Protein and Energy Bars

The protein and energy bar business is booming. Even your common granola bars are jumping on the band wagon by having their own "protein" bars. This is a whole aisle designated for bars. We love them. They are convenient, delicious (who doesn't like a candy bar), and commonly packed full of nutrients. I do have a protein bar on occasion, but there are a few things you should know before replacing real food with these.

1. Not all bars are good for you. Just because it claims protein, energy, vitamins/minerals, doesn't mean it isn't full of unidentifiable ingredients, added sugar/fat and chemicals. A lot and I mean a lot of the bars on the shelves have similar nutrition profiles to many common candy bars.  Look for bars with a minimum ingredient list (less than 5-7, not including added vitamins/minerals).  

2. They are either a snack or a meal replacement. My rule of thumb:

Snack Bar: <200 calories, 8-10 grams of protein, <15 grams of carbohydrates

Meal Replacement: >200 calories, >20 grams protein, 30-45 grams of carbohydrates

Always remember to choose a bar with at least >3 grams of fiber and <10 grams of sugar

3. Protein and Energy Bars are "in case of emergency foods."

Bars are great for when you are on the go or need something quickly. I always think it is a better choice than a candy bar or a bag of chips. You can find them everywhere similar to a bottle of water. Keep one handy in your car or a purse for days when mealtimes are uncertain. But please, do not, make this part of your regular meal planning. You can eat a bar in less than a minute. It will not sustain you long term and it does not replace real food. Nothing does. 

If you have questions and concerns about bars, please feel free to email or call me!  I have tried quite a few of them...

For more information on how to start living YOUR healthy life and discuss an individualized plan for you, call or email me at 515.285.7266 | acundiff@hy-vee.com

Living Healthy and Happy: Dairy is a Do!

There is nothing as refreshing as an ice cold glass of milk. Milk and dairy foods have always been a very important part of my healthy eating plan. I know, there is a lot of talk about dairy, but I believe it fits into every healthy lifestyle. 

Why choose dairy foods?  Dairy is full of so many wonderful nutrients. Not a lot of foods can carry such a vast nutritional profile.  Where can you get calcium, protein, phosphorus and Vitamin D in a convenient little package? What I love about Greek yogurt and milk is that it is a perfect balance of carbohydrate and protein. This is important for all healthy individuals wanting to maintain a healthy weight because it helps your satiety and keeps blood sugars more stable. Low-fat or fat-free Chocolate milk is the perfect recovery drink for all ages who perform physical activity and does a better job for keeping your body healthy than sport drinks. You can also find dairy good products at convenient stores and has stations when you are on the go, which makes them a much healthier choice than many items in these stores. 

What dairy products should you choose? I always recommend low-fat (1%) or fat-free (skim) milk, 1-2% fat on cheese items (including ricotta,cottage and cream cheese) and choosing fat-free Greek yogurt for the extra protein. You will still get all the fantastic nutrients and flavor (and cheesy, melty goodness), without the extra fat. 

How much should you have?  I recommend consuming up to 3 servings a day (8 ounces of fluid milk or 1 cup, 5-6 ounces of yogurt or one small container and 1 ounce of cheese or the equivalent of a piece of string cheese) are serving sizes. 

For my latest and favorite dairy recipe, you have got to try this delicious recipe courtesy of dairymakessense.com: 

Banana-Caramel Smoothie

     

We guarantee you’ll go bananas over this scrumptious smoothie with a mix of milk, bananas and caramel sauce.

• Servings: 3
• Prep time: 5 mins
• Total time: 5 mins
• Created by: Midwest Dairy Association

Ingredients

• 2 medium bananas, peeled, sliced and frozen*
• 2 cups fat-free milk
• ¼ cup purchased caramel sauce
• *Note: Use frozen banana slices to chill and thicken your smoothie. Just peel and slice each banana and freeze in a separate zip-top plastic bag. This is a great way to use ripe bananas and have them ready for your next smoothie.

Preparation

1. Combine all ingredients in a blender; blend until smooth. Serve in tall glasses or on-the-go drink containers.

- See more and nutrition information at: http://www.dairymakessense.com/recipe/banana-caramel-smoothie/#sthash.6DErOjHx.dpuf

Living Healthy and Happy: The Power of Antioxidants

Antioxidants are a crucial component to living a healthy and happy life. Everyday, we are exposed to our environment, different chemicals and other substances that may damage our healthy cells. And let's face it folks, our cells naturally age as we age and all these other things we encounter just hurries along the process. 

Antioxidants helps keep our cells plump, healthy and happy. They help build a defense against all the no-so-pleasant things in our environment. Antioxidants may help prevent onset of disease, especially certain cancers. There is a reason why companies put antioxidants in lotion and sunscreens for our skin. So we need to also put these goodies into our bodies to fight the fight from the inside out. 

Of course, the best way to get them is through foods. 

Here are my top 3 picks: 

1. Legumes:  beans of all kinds, especially kidney, red, pinto, black

2. Berries:  Strawberries, blueberries, blackberries, raspberries

3. Apples:  Red Delicious, Granny Smith

You should consume 3 servings of high antioxidant foods/day. 1 serving from fruit (1 cup) and 2 servings from legumes (1cup/day).  

If you need recipes and ideas to help with incorporating more legumes into your daily regime, let me know. I always recommend getting dried beans and just preparing in the slow cooker, you can avoid a lot of sodium by preparing them this way!

For more information on how to start living YOUR healthy life and discuss an individualized plan for you, call or email me at 515.285.7266 | acundiff@hy-vee.com

Living Healthy and Happy: Probiotics Please!

Do you eat food?  Do you have a stomach?  Have you ever been sick? Have you ever taken an antibiotic? Do you get heartburn or other related tummy issues?

If you answer yes to any of these questions, you need probiotics!!!!  A probiotic is a food or a dietary supplement containing live bacteria (as lactobacilli) that is taken orally to restore beneficial bacteria to the body. 

Why do you need probiotics? We all are born with lots of good bacteria in our gut and as time passes, so does our good bacteria. Age, illness, medications, environmental factors and much more depletes our massive stores of this life-enhancing substance. Probiotics helps us digest food, absorb nutrients, build a strong immune system and prevent illness. 

Probiotics may also help prevent or ease the symptoms of a lot of GI issues many people experience:  bloating, gas, IBS, diarrhea, constipation, acid reflux, food intolerances/allergies, vitamin and mineral deficiencies and the list goes on and on. 

70% of your immune system is in your gut and if you are missing good bacteria, your immune system is suffering. Every medication you take and every time you take an antibiotic, you kill off good bacteria. If you find yourself with numerous colds, infections and doctor appointments, you need to be replacing your good bacteria. 

Ready to get these into your tummy? 

Probiotics are naturally found in many foods with the most common one bring yogurt. Greek yogurt usually has 5 different strains of good bacteria and standard yogurt has 1 strain. Both are a great choice and should be eaten every day. You can also find probiotics in fermented foods like sauerkraut, kefir, kimchi, kombucha, miso and ginger beverages. 

Not into a yogurt a day or fermented foods?  There are supplements available that can also be taken daily. But there is not a one-size-fits-all oral probiotic pill. You must seek out a professional to navigate the probiotic pills. I have favorites that I recommend to my clients and will be happy to discuss the one that is perfect for you.

Bottom line:  Make probiotics part of you daily routine. Dietitian recommended!

For more information on how to start living YOUR healthy life and discuss an individualized plan for you, call or email me at 515.285.7266 | acundiff@hy-vee.com