What do knife skills have to do with nutrition? More than you'd think! A new study has found that "Adults who don't flip on the TV during dinner and those who eat home-cooked meals are less likely to be obese." Why is cooking at home healthier? An article from HealthDay quoted, "Preparing your food at home gives you control over what goes on your plate." YOU are the one who decides what ingredients you use and how much! Do you forgo cooking at home because it's too time consuming? Brushing up on your knife skills and practicing can make a world of difference! You'll be chopping onions, slicing peppers, and dicing tomatoes in no time. Check out this awesome knife skills packet from Utah State University Cooperative Extension for more detailed information on knives, knife care, storage, and using your knives. Additionally, this is an excellent resource from NY Times Cooking with video tutorials for different knife cuts.
Practice Makes Perfect! During a recent Sound Dietitians Basic Knife Skills Class, we practiced our slicing, dicing, and chopping with two yummy salad recipes. Enjoy! ~Leah, Dietetic Intern ![]() Earthbound Farm Health Salad Makes 4 entrée servings or 8 side servings Recipe from The Earthbound Cook Ingredients:
Tofu-Dill Dressing Makes 2 cups Recipe from The Earthbound Cook Ingredients:
Pineapple and Jicama Salad with Honey Vinaigrette
Makes 6 servings Recipe adapted from The Earthbound Cook Ingredients: Honey dressing-
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Fruits and Vegetables The general rule is that fruits and vegetables should make up half of your plate. You should also aim to get a variety of different fruits and vegetables to benefit from their anti-inflammatory effects. Anti-inflammatory substances in fruits and vegetables include vitamin C, beta-carotene, and phytonutrients. Foods that are high in these substances include:
Healthy Fats Healthy fats have also been shown to have anti-inflammatory effects on the body. Unsaturated fatty acids are a category of these healthy fats! Unsaturated fats include:
Omega 3 fatty acids are also a type of unsaturated fatty acid that have anti-inflammatory properties. Omega-3's can be found in:
Fiber! Eating foods high in fiber means less blood sugar spikes. Less blood sugar spikes means less stress, which means less inflammation in the body! In fact, fiber is one of the most anti-inflammatory substances! What foods are high in fiber?
Garlic, Herbs, and Spices These ingredients each have unique anti-inflammatory properties. So again, variety is key! Instead of heading for the supplements aisle, incorporate these ingredients into your every day cooking to get the most benefit! Garlic, herbs, and spices, among all plant foods, contain phytonutrients. These phytonutrients are what produce anti-inflammatory effects. Specifically, these are found in:
Key Points
Healthy wishes! ~Leah, Dietetic Intern Each bite counts! March is National Nutrition Month®, which is a great way to kick start the rest of the year. Every year the Academy of Nutrition and Dietetics picks a new theme for National Nutrition Month and, you guessed it, this year’s theme is “put your best fork forward.” What does this mean? This is a reminder that by making small changes in our food choices, we can truly make a positive impact on our health! Taking small steps, or small bites, towards a healthier life will make a difference over time. What does “putting your best fork forward” mean to you? This could be anything from trying a new vegetable each week to preparing more meals at home or even adding a 20-minute walk to your day. Check out these “small bites” and help us celebrate National Nutrition Month! ![]() Adjust your take-out Don’t be afraid to ask questions and be picky when eating out or ordering in. Next time you order food or eat out:
![]() Keep cut-up vegetables in the fridge Many times the reason for choosing a less nutritious option is convenience. It’s pretty easy to grab a sugary snack bar and go! Pick a day of the week and plan on chopping up a large container or bag of vegetables to munch on during the week. You can even portion them out into servings for each day. Don't want to spend time chopping? Look for pre-chopped veggies and baby carrots! ![]() Rethink your (coffee) drink When ordering your morning beverage, it’s easy to load on the calories without realizing it!
![]() Enjoy your activity Do you dread going to the gym? Picking a physical activity that you enjoy is so important! You are much more likely to get regular exercise and stick with it if it’s something you enjoy. ![]() Try a new recipe Restaurant foods are generally high in fat, sodium, and sugar. Cooking from home is a great way to make healthier choices and create nutritious meals! Trying new recipes is a fun way to keep home cooking interesting and delicious. Check out magazines, blogs, and websites for recipes inspiration! These are a few favorites: Let's keep it going! Although March is nearing an end, let's celebrate year-round! Keep up the good work!
~Leah, Dietetic Intern What is protein? Why do we need it? Protein is a nutrient that is made of amino acids. Amino acids are what make muscle, bone, skin, and hair. Our bodies make some amino acids, but there are several amino acids that our bodies can’t make – these are called essential amino acids. We have to get these through our food!
Benefits of plant proteins Plant protein are packed with fiber and other important nutrients. There has been research that correlates plant-based diets with lower risks of heart disease, obesity, hypertension (high blood pressure), type 2 diabetes, and certain types of cancer. ![]() They're good for the environment, too! Studies have shown that eating more plant foods and less animal foods is better for the environment. As mentioned in Today’s Dietitian, “Diets high in meat increase greenhouse gas emissions from food production and global land clearing, as well as rate of species extinction.” Wallet friendly You definitely get more bang for your buck with plant proteins. Not only are they packed with nutrients, but plant proteins are also very affordable. You can buy a lot more beans, peas, and lentils, for example, than meat when comparing grams of protein. Complete Protein As mentioned before, there are certain amino acids that we need to get through food. Protein foods that contain all of these amino acids are called “complete proteins.” A few plant proteins that are complete proteins are quinoa and soy products. Many of the other plant proteins that you eat are not complete proteins. As long as you eat a variety of different plant proteins during the day, you will easily get all of the amino acids that you need. These foods do not need to be eaten at the same time or even at the same meal! Bottom line You don't have to be a vegetarian or vegan to benefit from plant proteins. Test out the waters by going meatless once per week. Your body will thank you! Below are a few recipes that we prepared at our recent Plant Proteins class at the Verdant Community Wellness Center. Enjoy! ~Leah, Dietetic Intern ![]() Black Bean Burgers Makes 4 servings Recipe adapted from Allrecipes.com Ingredients:
![]() Teriyaki Tempeh Makes 8 servings Recipe adapted from America’s Test Kitchen’s Vegetarian Cookbook Ingredients:
![]() Chia Pudding Makes 4 servings Recipe adapted from Wellnessmama.com Ingredients:
![]() Tempeh is one of those foods that may not be on everyone's weekly grocery list. Often confused with tofu, tempeh is made from fermented soybeans and offers a whole host of health benefits. Let's see why you should incorporate more tempeh into your into your healthy diet.
These tasty tacos are quick to prepare and will be sure to impress! The combination of spices and seasoning pack a punch of flavor that won't leave you missing the meat. You can use whole-wheat flour tortillas or pre-made tostadas in place of the corn tortillas. Enjoy! ~ Lauren, Dietetic Intern
Lauren shared this recipe with me a while back and I finally got around to trying it tonight for our first dinner after returning from a Hawaii vacation. It definitely helped with the post-vacation blues and took me back to the Island at least in flavor. I also love the various textures and colors in this easy and quick dinner option. Give it a try and let us know what you think. With Aloha - Megan
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SD BlogA place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy! Categories
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