Manhattan Nutrition Clinic

Nutrition

Fri, 06 Mar 2026 05:00:22 GMT

Nutrition

The ins, outs, and in betweens

What does nutrition mean?

There are many different definitions for ‘nutrition’. The one we believe is the best fit is: “Nutrition is the process of eating and absorbing food your body needs for nourishment.” Nutrients are chemical substances found in food that our bodies need to function. There are six major classes of nutrients, which can be broken down into macronutrients and micronutrients.

Macronutrients are nutrients that the body cannot synthesize all of them on its own, so we need to get them from our food; they are carbohydrates, lipids, and protein.

Micronutrients are nutrients that are not needed in the same amounts as macronutrients; they are vitamins and minerals. Water is not considered a macronutrient, but it is necessary for everyday functions. Nutritional needs vary person to person, depending on their age and health factors.

What nutrition isn’t

What our dietitians do

Our dietitians have an extensive pathway they had to complete to get their certification. First, they need to obtain a bachelor’s degree with specific coursework and then complete a master’s degree. Next, they must complete an ACEND-accredited dietetic internship. Now, some people complete their master’s degree and their supervised practice together, which is called an MS-DI. These are typically 1-2 years in lengths depending on the university. After they complete that, they need to pass their CDR, Commission on Dietetic Registration, exam. After passing the CDR, states may require you to pass their licensure exam, allowing you to practice in your state. For dietitians who choose to work with insurance companies, you must become licensed with them. After you pass all of the requirements for your state, you are required to complete continuing education hours in order to maintain the credential and continue to practice. This is very common in healthcare, and it ensures that practicing dietitians are up to date on the latest in the science and research world.

There are many different areas dietitians can work in, such as in a hospital setting, in a long-term care facility, in food service, and in private practice, to name a few.

What does it mean to be “healthy”?

The definition of healthy is “to be in good health". This can look different for many people. Being healthy is an overall picture that takes mental, physical, and social health into consideration. To achieve optimal health, our bodies need to be in tune with each of these. To have a positive relationship with food, we need to have a positive relationship with ourselves. To have peak performance when exercising, we need to nourish our bodies with enough food. To have good social health, we need to be aware of our relationships with friends, coworkers, and family. Fostering good relationships and connections with others leads to an overall happier life, thus increasing your health. It can be difficult to be healthy due to everything going on in our lives, which is why it’s important to take it one step at a time. Know that these three constructs play into your health, and use them to become your healthiest self!

Our dietitians work with patients to help grow their relationship with food, and everyone's is different. They are licensed and trained individuals who have specific tools to help you achieve your food goals.

Sources:

https://www.fda.gov/consumers/consumer-updates/fda-101-dietary-supplements
https://my.clevelandclinic.org/health/articles/nutrition
https://www.kansashealthsystem.com/health-resources/turning-point/programs/resilience-toolbox/nutrition/nutrition-and-fight-or-flight
https://my.clevelandclinic.org/health/diseases/vitamin-deficiency
https://pmc.ncbi.nlm.nih.gov/articles/PMC10849326/

Heart Health

Fri, 06 Feb 2026 05:00:36 GMT

A Fresh Start

What is “heart health”? How can my heart be healthy?

What is “heart health”?

Heart health depends on many factors, including genetics, lifestyle, and environment. A healthy heart meets statistical standards and causes no harm, such as producing a heart murmur. Heart disease remains a leading cause of death in the United States for both men and women. However, you can do a lot to protect your heart and stay healthy.

Heart-healthy living means understanding your risk, making healthy choices, and reducing your chances of heart disease, especially coronary heart disease. Taking preventive measures lowers your risk of heart attacks and improves overall well-being.

Keep your heart healthy

New Dietary Guidelines and how they affect heart health

The Academy of Nutrition and Dietetics provides nutrition guidance for the public. Many new recommendations build on existing guidelines, but some elements require further explanation.

to the public.

What the Academy Supports:

Encouraging nutrient-dense foods, including fruits, vegetables, and whole grains.
Recommendations to limit highly processed foods and added sugars.
Maintaining a limit of no more than 10% of total calories from saturated fat, while prioritizing healthier fats.
Increased attention to fiber and microbiome health.

Where the Academy Has Concerns:

Saturated Fat: Emphasis on butter, beef tallow, red meat, and full-fat dairy is inconsistent with the recommendation of limiting saturated fat to 10% of total calories. Research indicates that these foods are high in saturated fat, which increases the risk of cardiovascular disease.

Dairy: The new guidelines do not consider individuals who cannot or choose not to consume dairy products.

Low-calorie non-nutritive sweeteners: The guidelines emphasize moderation, even though evidence to date indicates they are generally considered safe within acceptable intake limits.

Synthetic food dyes: Consistent with the Academy’s fact Check, research suggests a small subset of children may be sensitive to synthetic food dyes. However, findings are inconsistent, and additional research is needed to better understand the relationship between diet, food additives, and behavior.

The American Heart Association has also spoken about the new guidelines and how they can possibly negatively impact individuals. They are a force for a world of longer, healthier lives. Dedicated to ensuring equitable health in all communities, the organization has been a leading source of health information for more than one hundred years. They released this statement regarding the new guidelines:

"The American Heart Association welcomes the new dietary guidelines and commends the inclusion of several important science-based recommendations, notably the emphasis on increasing intake of vegetables, fruits, and whole grains while limiting consumption of added sugars, refined grains, highly processed foods, saturated fat,s and sugary drinks. These elements align closely with the longstanding dietary guidance of the American Heart Association and other public health authorities. We see an important opportunity to educate consumers about the scientific basis for certain recommendations. For example, we are concerned that recommendations regarding salt seasoning and red meat consumption could inadvertently lead consumers to exceed recommended limits for sodium and saturated fats, which are primary drivers of cardiovascular disease. While the guidelines highlight whole-fat dairy, the Heart Association encourages consumption of low-fat and fat-free dairy products, which can be beneficial to heart health.”

If you have any questions about these new guidelines, reach out to a dietitian, and they will be more than happy to explain them. While there are many recommendations that the Academy and the American Heart Association agree with and support, there are some that need further research to back their claims.

A Fresh Start

Fri, 09 Jan 2026 05:00:18 GMT

A Fresh Start

A guide to Manhattan’s fresh produce:

Where to get it and how to care for it

Where to find fresh produce:

The greater Manhattan area has a plethora of fresh produce all year long- it’s knowing where to look for it! There are numerous mom-and-pop shops in neighborhoods, along Highway 24, and in more rural areas, such as St. George and the Timbercreek homes. A couple of year-round produce stands are located at the Farmer’s Market. The Farmer’s Market is in the Dillard’s parking lot by the mall when the weather is nice, and when it’s cold, they move inside.

Farms like Britt’s and A & H offer fresh produce seasonally.
Picallili Farm offers a farm-to-table service that you can sign up for each week.

How to handle fresh produce:

Meals to make with fresh produce:

During the winter, finding hearty meals that still incorporate fresh

produce can be a challenge. That’s why we’ve selected a few recipes

that make the most of seasonal ingredients, and we highly recommend

giving them a try! They aren’t only delicious, but they’re nutritious!

Seasonal recipes to make:

Grapefruit quinoa salad with herbs and walnuts

https://www.rhubarbarians.com/grapefruit-quinoa-salad-with-herbs-and-walnuts/

Avocado grapefruit salad with strawberry and manchego

https://www.rhubarbarians.com/avocado-grapefruit-salad-strawberry/

Kiwi Coconut Milk Chia Pudding

https://www.atastefortravel.ca/13182-kiwi-coconut-milk-chia-pudding/

Roasted garlic and parsnip soup

https://cupfulofkale.com/roasted-garlic-and-parsnip-soup/

Baked rutabaga fries with spinach cashew cream

https://itsavegworldafterall.com/baked-rutabaga-fries-with-spinach-cashew-cream/

Vegan Instant Pot Lentils and Rice with Rutabaga

https://healthyslowcooking.com/vegan-instant-pot-lentils-and-rice-with-rutabaga/

Gardening

It may be winter, but there is never a wrong time to start thinking about gardening! If you live in an area that doesn’t allow you access to fresh produce, gardening is a great way to fix that problem! Not only will you be able to have fresh produce, but you can sell your extras to neighbors, friends, and locals.

Gardening is a great way to get some physical activity, fresh air, and sunshine. Plus, it’s a fun way to connect with nature and destress! It can help you save money on grocery bills and reduce your environmental impact. Some studies have shown that people who garden tend to eat more fruits and vegetables than those who don't garden, likely because gardening makes it easier to access fresh, healthy food!

Here are a few dietitian-approved tips on gardening for beginners:

Gather Gardening Supplies
Such as seeds, gardening belt, gloves, watering can, and shovels
Think of the type of plants you want to grow, the climate you live in, and the amount of space you have
Consider purchasing seedlings instead of seeds to get an easier start on planting
Acquire healthy soil before planting
Good soil should be loose, well-drained, and rich in organic matter. You can improve the quality of soil by adding compost or other organic matter, such as dried leaves, grass clippings, or moss
Find a good area to start your garden
Start small and gradually increase the size of your garden as you gain experience

Winter Wonderland

Fri, 05 Dec 2025 05:00:30 GMT

Winter Wonderland

Winter recipes, immune boosts, and cookie boxes- oh my!

Cookie boxes

My favorite time of the year is when neighbors start dropping off cookie boxes, truly neighborly love. Growing up, my house would be FULL of boxes that the neighbors dropped off the weeks leading up to Christmas, and each box was filled to the brim. If you participate in the distribution of cookie boxes, here are some nutritious swaps for your cookies to add to your box!

● Whole-grain flour

● Coconut sugar

● Maple syrup

● Oatmeal

● Dark chocolate for milk chocolate

Winter recipes

Some of my favorite recipes are only made around December/January, which is probably why they’re my favorite, since I only eat them for a short window of time! These recipes are incredibly easy to make and are great to take to a work potluck, gift to your child’s teacher, take to your family celebrations, or simply enjoy at home!

● Chicken parmesan sandwiches

● White chicken chilli

● Marry Me chicken soup

● Lasagna soup

● Butternut squash risotto

Holiday finger food

If you’re looking to make something lighter, not quite the main event, check out these two recipes! These two recipes are relatively e asy to make and are crowd pleasers! So, if you’re on appetizer duty, try one of these!

Cranberry Brie Bites

These are the ultimate combination of flaky, buttery puff pastry, melty brie, and that sweet but tangy cranberry punch we all crave this time of year. And the best part? They come together with just five beautiful ingredients and about 10 minutes of work.

Crostini’s

Toasted baguette slices or mini bagel bites with creamy ricotta mixed with fresh herbs and topped with halved cherry tomatoes. The ricotta provides a mild and creamy base that lets the fresh herbs and tomatoes shine. A drizzle of olive oil and a sprinkle of salt complete this appetizer.

Immune Boosting Recipes

The holiday season is full of joy, gatherings, and—let’s be honest—a whole lot of germs. Although we can’t control everything we’re exposed to this time of year, we can support our immune system with simple, nourishing foods. Think cozy soups, citrusy salads, spices like ginger and turmeric, and meals packed with vitamins, antioxidants, and protein to help keep your body resilient through the festivities.

Vitamins help immune cells function, while antioxidants help get rid of free radicals, which damage the immune cells. Additionally, protein is important for the synthesis of antibodies, and hydration is essential for optimal function of all the body’s processes! To make things easy, we’ve rounded up some holiday-friendly and immune-supportive recipes that are both delicious and practical for this busy season.

Recipes we recommend:

Turmeric Chicken Soup

* https://www.ambitiouskitchen.com/the-best-chicken-soup-recipe/

Blueberry Coconut Almond Baked Oatmeal

* https://fountainavenuekitchen.com/blueberry-coconut-almond-baked-oatmeal/

Winter Breakfast Bowl

* https://fountainavenuekitchen.com/winter-breakfast-bowl/

Kale and Apple Salad with Lemon Vinaigrette

* https://www.everydayhealth.com/diet-nutrition/recipes-that-can-help-strengthen-your-immune-system/?recipeId=d5d8dcecdf46e21b946f

A Dietitian’s Thanksgiving Guide

Fri, 07 Nov 2025 05:00:37 GMT

A Dietitian’s Thanksgiving Guide

What Thanksgiving is about

Those who celebrate Thanksgiving typically do it with their families and friends. It’s seen as a time to come together and reminisce on the year and what we are grateful for. We spend the day with our families eating good food! As dietitians, we are not here to shame anyone for their eating habits; we are here to give you some ideas on how to make your Thanksgiving plate more colorful. It is our job to help you balance the food noise and make educated decisions. One day out of the year isn’t going to throw away everything you’ve worked hard for; in fact, we believe in eating what you want! In moderation, of course. This Thanksgiving, just remember that your favorite dietitians are eating as many slices of pie as they want!

Thanksgiving sides

A Thanksgiving classic: sweet potato casserole. But instead of the typical marshmallow topping, this recipe adds flavor and nutrients - without the added sugars - with a crunchy pecan, bacon topping!

https://therealfooddietitians.com/healthy-sweet-potato-casserole/

This might not be your traditional Thanksgiving veggie dish, but it’s definitely one to try! Packed with flavor and sure to be a crowd-pleaser!

https://www.thepioneerwoman.com/food-cooking/recipes/a11294/broccoli-wild-rice-casserole/

Thanksgiving desserts

Arguably, everyone’s favorite part of the Thanksgiving meal is the dessert. This year, try adding one of these three recipes alongside the typical pumpkin pie.

1. Cranberry tart

This tart is nut-free, vegetarian, soy-free, and is a great addition to the mirage of sweets at Thanksgiving due to cranberries being in season.

2. Caramelized Spiced Pears

These pears can be added on top of ice cream or as a side dish. There are many different dessert options you can add them to, a pie, a galette, or a crumble.

3. Spiced Pumpkin Cookies

These cookies are great for people who like the pumpkin flavor, but don’t like pumpkin pie!

In conclusion

Thanksgiving is a time to be with friends and family. Food is what brings everyone together, but it does not need to be the focus of the day. If you like your Thanksgiving meals how they are, keep them that way! This post is meant for people who want to try out a new dish this year or are looking for healthier alternatives, whatever their reason may be. We wish you a Happy Thanksgiving!

Easy Chicken Tacos

Tue, 04 Nov 2025 22:10:52 GMT

Easy Chicken Tacos

Adapted from NYT’s Easy Chicken Tacos by Kristina Felix

Serves: 4 (8 tacos)

Ingredients

2 boneless, skinless chicken breasts, about 1½ pounds, cut into bite-sized pieces

1 teaspoon garlic powder

2 tablespoons lime juice (1 lime), plus lime wedges for serving

1 tablespoon hot sauce

1 teaspoon onion powder

½ teaspoon black pepper

2 tablespoons vegetable oil

8 corn or flour tortillas, warmed

Minced onion and cilantro, for serving

Directions:

Mix the chicken, garlic powder, lime juice, hot sauce, onion powder, and black pepper in a bowl and toss to combine, making sure the chicken is thoroughly coated in the mixture.
Heat oil in a large skillet over medium-high. Add chicken in a single layer and cook until browned and edges begin to crisp, 4 to 5 minutes per side.
Serve straight from the skillet with warm tortillas, onions and cilantro and your choice of additional toppings.

Air Fryer Lemon Mustard Salmon

Tue, 04 Nov 2025 22:10:47 GMT

Air Fryer Lemon Mustard Salmon

Adapted from NYT’s Broiled Salmon w/Mustard and Lemon by Melissa Clark

Serves: 1

Ingredients

1 (4-ounce) skinless salmon fillet, about 1-inch thick

⅛ teaspoon ground black pepper

½ tablespoon olive oil

1 tablespoon Dijon mustard

1-2 Lemon wedges

Directions:

Place salmon on a piece of aluminum foil that will fit inside your air fryer.
In a small bowl, stir the oil, mustard, and pepper until well mixed. Brush the tops and sides of the salmon with this mustard mixture.
Bake at 400°F until the salmon is opaque with a deep brown crust, about 12-14 minutes or until internal temperature reaches 140°F.
Squeeze a lemon wedge all over the cooked salmon fillet. Serve salmon with an additional lemon wedge if desired.

Creamy Tomato Beans with Arugula Salad

Tue, 07 Oct 2025 18:43:27 GMT

Creamy Tomato Beans with Arugula Salad

Ingredients

3 tablespoons olive oil, divided

⅔ cup plain bread crumbs

Salt and black pepper

1 medium yellow onion, minced

4 garlic cloves, minced

½ teaspoon crushed red pepper

⅓ cup tomato paste

2 (14-ounce) cans cannellini beans or other creamy white beans, drained and rinsed

1 (12-oz) can evaporated milk

⅓ cup finely grated Pecorino or Parmesan, divided

4 (packed) cups baby arugula

2 teaspoons finely grated lemon zest plus 4 teaspoons juice (from 1 lemon)

Toasted bread or pita (optional), for serving

Directions:

In a medium skillet, heat 1 tablespoon of olive oil over medium heat. Stir in the breadcrumbs, season with salt and pepper, and cook, stirring frequently, until toasted and golden, about 3 minutes. Transfer seasoned breadcrumbs to a small bowl.
Add another 1 tablespoon of olive oil to the skillet and heat over medium heat. Add the onion, garlic and crushed red pepper, season with salt and pepper, and cook, stirring frequently, until softened, about 4 minutes.
Add the tomato paste and stir until darkened and the mixture is combined, about 3 minutes.
Stir in beans and evaporated milk and simmer, stirring occasionally, until beans are warm, about 5 minutes. Stir in half the cheese, then season to taste with salt and pepper.
In a medium bowl, toss the arugula with the seasoned breadcrumbs, lemon zest and juice, remaining cheese, and 1 tablespoon olive oil; season with salt and pepper. Pile the greens at the center of the bean mixture. Serve with toasted bread or pita, if desired.

Our Fall favorites

Fri, 26 Sep 2025 15:03:40 GMT

Fall movie snacks

There’s just something about fall, when the weather is a cool 65 degrees and your football team just won. Or maybe you enjoy a good book with tea and a warm blanket better. Well, no matter what you prefer, we’ve compiled a list of our favorite, coziest snacks that are perfect for fall.

1) Baked Pumpkin Donut Holes

These pumpkin donut holes are great for the whole family! They are easy to make and can be stored in the freezer, unless they get eaten first! These are a simple breakfast that can be paired with bacon and eggs or taken on the road to a pumpkin patch.

2) Caramel Pretzel Popcorn

This recipe just elevates your standard popcorn. A great way to add variety to popcorn is by swapping out different snacks easily! You could also use this to make popcorn balls.

3) Chocolate Peanut Butter Bars

These peanut butter bars are great to take to a friend's for dinner! They keep really well in the fridge and hold up nicely if you are packing them for on-the-go use.

4) Trail Mix

Need I say anymore? This homemade trail mix is an optimal snack to take to work, school, or eat while watching football! You can easily customize it to add your favorite fall twist.

5) Bacon Bites

These bites are the perfect appetizer for a movie night or watch party. They don’t take long to make and have the right amount of sweet & savory.

6) Apple Nachos

Hands down, these are by far my favorite to take. I love caramel apples, but I don’t like almost breaking a tooth or my jaw trying to eat them. This is simply a deconstructed caramel apple!

Fall beverages

Everyone raves about fall foods, but what about fall beverages? There are so many to choose from that it can be overwhelming. So we’ve come up with a list of 3 alcoholic and 3 non-alcoholic beverages that can be made in big batches for entertaining or to sip on while watching Beetlejuice.

Alcoholic beverages:

Mulled Wine
Spiked Apple Cider
Cinnamon Apple Bourbon- Bourbon, apple brandy, cinnamon syrup, and bitters are shaken together and served over ice with an orange zest garnish.

Non-alcoholic beverages:

Sparkling pomegranate cider punch-A bubbly punch made with pomegranate juice, sparkling cider, and slices of fruit
Chai tea latte
Pear and ginger ale mocktail- A unique drink that blends roasted pear, maple syrup, lemon juice, and ginger ale

Fall desserts

Here at Manhattan Nutrition Clinic, we value our desserts. The great thing with fall desserts is that just about anything can be considered a “fall dessert” if there’s pumpkin, apple, or pecan in it. While we know everyone has a different sweet tooth and some people are strong on the pumpkin hate train, we picked our top 5 fall desserts we think you should try!

Now, we know that the majority of people have different recipes when it comes to our top 5, so we’ll let you decide whose recipe you’re using: your great-grandmother's or Pinterest!

Pumpkin bars
Apple crisp
Pumpkin muffins
Apple Cider donuts
Maple pecan blondie

A guide to Tailgating

Fri, 22 Aug 2025 16:11:14 GMT

A guide to Tailgating

Our dos and don’ts when trying to eat healthy

Grilling :

Tailgating season is coming up soon and with that comes all the favorite game day foods and excitement. But while traditional tailgate dishes lean heavily on indulgent favorites, it is still possible to enjoy the festivities while not compromising your health goals! In this guide to tailgating we will show you how to grill with healthier choices that are still full of flavor. Whether you're a seasoned fan or just here for the snacks, these tips and recipes will help you elevate your tailgate spread—without the guilt.

Grilling - one of the signature tailgating festivities - brings people together over smoky aromas and sizzling flavors. While burgers, sausages, and wings are classic choices, tailgate grilling doesn’t have to mean greasy or unhealthy. Some alternative grilling options could include chicken or beef kabobs with vegetables, grilled turkey burgers, salmon foil packs, or grilled bone-in pork chops.

Kabobs are an easy way to get adequate protein and vegetables on the grill while keeping the calories low. Additionally, foil packs are super convenient for a tailgating day - wrap up your protein, veggies, and seasonings of choice and throw it on the grill! Easy to clean up too!

Tuscan-Style Grilled Chicken Kebabs | American Heart Association Recipes

Feta Spinach Grilled Turkey Burgers - The Real Food Dietitians

Grilled Bone-In Pork Chops

Grilled Lemon-Pepper Salmon in Foil

Alcohol Content

Women

The Dietary Guidelines for Americans recommends that women consume 1 drink or less per day.

Men

The Dietary Guidelines for Americans recommends that men consume 2 drinks or less per day.

The Dietary Guidelines suggest that drinking less alcohol is always better for health than drinking more. Alcohol can also interfere with certain medical conditions and medications. Looking for a healthier alternative to sip on while tailgating? Try these fun and flavorful alternatives that offer a festive experience - without the alcohol!

Infused Lemonades (Peach Basil, Strawberry Mint, etc.)
OLIPOP Prebiotic Soda
Spindrift Flavored Sparkling Water
Sanpellegrino Zero Sugar drinks
Hoppy Hour Sparkling Hop Water (non-alcoholic)

Snacks & Dips

Snacks and dips are always a hit at gatherings and tailgates - perfect for an event filled day at the football field! With the upcoming fall season there are many seasonal fruits and vegetables you can easily incorporate into a fall-tailgate snack for your family and friends! Sweet potatoes, butternut squash, brussel sprouts, apples, and pumpkins are just a few. Here are some healthy snack ideas for your next gathering:

A classic - Easy Jalapeño Popper Dip Recipe
Crockpot Buffalo Chicken Dip (Dairy-free) - The Real Food Dietitians
Grab & Go - Easy Pumpkin Protein Muffins - Colleen Christensen Nutrition
Perfect for the grill! - Cheesy Bell Pepper Nachos

Hydration

Athletes aren’t the only ones needing to stay hydrated during game days. Between the sun, excitement, and long days on your feet - the fans are putting in the work too! Staying hydrated is essential - every cell, tissue, and organ in the body needs water to function properly. Without enough water, we can become dehydrated, weak, and tired - definitely not ideal for a gameday! The recommended daily fluid intake for men is 15.5 cups and 11.5 cups for women, with 20% of this intake typically coming from food.

Want to boost your hydration at the tailgate? Try adding some water-rich snacks such as watermelon, spinach, grapes, cucumber, or celery! Or give those flavored sparkling waters a try - a refreshing and fun way to stay hydrated!

Stay Well This Summer!

Mon, 30 Jun 2025 21:42:03 GMT

Stay Well This Summer!

Shop local, be active, and eat nutritiously!

By Manhattan Nutrition Clinic 6/16/2025

Shop Local–Farmer’s Market

The Manhattan Farmer’s Market is open every Saturday from 8 am to 1 pm. It is located in the Dillard’s parking lot, near 3rd and Leavenworth. In the winter, the market moves to 9 am, and cancellations occur based on weather.

Manhattan’s farmers’ market accepts SNAP benefits! Individuals who participate in SNAP (Supplemental Nutrition Assistance Program) can double their benefits (up to $25) to purchase additional fruits and vegetables from the market. Participants can visit the market’s information booth to learn more and pick up their extra tokens.

The farmer’s market also participates in the Kansas Senior Farmers Market Nutrition Program (KSFNMP). Participants of KSFNMP can show their coupons at the market information tent and will receive a matching number of tokens to be used to buy fresh produce.

The market is a great place to spend time walking around, looking at all the different booths! For more resources, visit https://manhattanfarmersmarket.org/summer-market .

Be Active–Outdoor time

Spending time outdoors is so important for our bodies and our mental health. Spending time in nature has been shown to lower cortisol levels, reducing stress. Sunlight provides vitamin D, which is essential for our immune system! Visit our local trails and parks to be active outdoors this summer.

Walking trails

Manhattan offers lots of walking trails, some are even great for biking.

Linear park
Warner park
Konza Prairie Nature Trail
Frank Anneberg Park
Top of the World

Family friendly

If the walking trails are too long or too steep, consider:

City, CICO, and Northview pools
Flint Hills Discovery Center
Splash pad
A&H farms
K-State Gardens & insect zoo

Eat Nutritiously–Summer Meals

While summer is often a time of travel, eating out, and relaxing, it’s still important to nourish your body! It needs protection against the intense temperature and sun exposure, and it needs nutritious foods to function well. A few ways to make sure you’re getting adequate nutrients this summer are:

Eat your vegetables. Grilling is a great way to make a home-cooked meal without heating the house. Add grilled vegetables to the menu along with a lean protein main like chicken breasts, fish, or lean steak for a balanced meal.
Stick to the routine. Our bodies need fuel at regular intervals, and it can be difficult to meet our nutrient needs if we are eating only once or twice a day. Plan regular meals and snacks in your summer schedule.
Drink water. In high temperatures, it is important to stay hydrated. You can do this by drinking water and eating refreshing foods. We can get up to 20% of our daily water intake by eating water-packed foods like cucumber and watermelon.
Balance your choices. Everything in moderation. Eating out or having an ice cream treat can fit into a nutritious diet, but they can add up to be too much if part of the daily routine.

Sesame Cucumber Salad

Thu, 01 May 2025 21:08:35 GMT

Sesame Cucumber Salad

Dressing:

¼ cup lime juice (2-3 limes)

1 tablespoon brown sugar

1 teaspoon fish sauce

1 teaspoon toasted sesame oil

1 jalapeno or serrano chile, finely chopped

1 teaspoon grated fresh ginger

1 large clove garlic, grated

Salad:

2 cups thinly sliced cucumbers

8oz (½ bag) tri-color coleslaw mix

Salt, to taste

½ cup cilantro, thick stems removed, roughly chopped

2 tablespoons dill, thick stems removed, roughly chopped

2 teaspoons sesame seeds

Directions:

Make the dressing by combining all of the dressing ingredients. Stir to dissolve the sugar.
In a large bowl, combine cucumber, coleslaw mix, and dressing. Season with salt as desired. Let sit for 10-15 minutes or until the cabbage softens slightly.
Add cilantro, dill, and sesame seeds just before serving. Toss lightly.

15-Minute Onion-y Lentils

Tue, 25 Feb 2025 14:37:25 GMT

15 Minute Onion-y Lentils

Serves: 3

Ingredients:

1 tablespoon olive oil or other vegetable oil

½ large yellow onion, thinly sliced

⅛ teaspoon ground black pepper

¼ teaspoon ground mustard

⅛ teaspoon cayenne pepper

1 tablespoon brown sugar

1 tablespoon Worcestershire sauce

1 tablespoon tomato paste

1 tablespoon apple cider vinegar

½ cup water

1 14oz can lentils, drained and rinsed

Directions:

Heat oil in a medium skillet over medium heat.

Add remaining ingredients, except lentils and water, and stir to coat.

Add water and cook until water has evaporated and onions have softened, ~10 minutes.

Stir in drained lentils and cook until heated through.

High Fiber Banana Smoothie

Tue, 25 Feb 2025 14:35:14 GMT

High Fiber Banana Smoothie

Adapted from: https://www.eatingwell.com/recipe/267647/chocolate-banana-protein-smoothie/

Serves: 1

Ingredients

1 banana, frozen

½ cup cooked lentils

½ cup nonfat light vanilla yogurt

2 teaspoons unsweetened cocoa powder

Water or milk of choice to achieve the desired texture

Directions

Combine all ingredients in a blender a process until smooth. Add water or milk if desired to produce a thinner texture.

What is “Heart Healthy”?

Wed, 05 Feb 2025 21:02:12 GMT

What is “Heart Healthy”?

A Heart Healthy Diet

While everyone's heart-healthy diet can look different, one thing is clear: What we eat plays a major role in our risk of heart disease. Many people recognize that certain foods can increase this risk, yet knowing how to put heart-healthy eating into practice can be difficult.

While no food is inherently "bad," consuming certain foods in excess—such as those high in saturated fats, trans fats, salt, and added sugars—can raise the risk of heart disease. Enjoying these foods occasionally is fine, but consistently overindulging can have long-term effects on heart health.

For a heart-smart diet, focus on whole grains, fruits and vegetables, lean proteins, and unsaturated fats (like those from fish or nuts and seeds). Limit foods high in sodium or added sugars.

Unsure how to start? Try:

Eating more whole grains; pick whole wheat bread instead of white bread
Making a smoothie with fruits and vegetables as a snack
Reducing sodium by swapping salty snack foods for unsalted nuts
Making a Mediterranean-diet-inspired meal
Picking a smarter drink; choose sparkling water with fruit juice or flavored water instead of soda

Additional heart-healthy habits include practicing portion control, planning balanced meals, and maintaining an active lifestyle. Your heart works hard for you—it's time to return the favor by giving it the care it deserves.

Want to learn more about heart-healthy eating? Visit this link to learn more about the Mediterranean diet or reach out to one of our dietitians at (785) 560-2566!

https://www.mayoclinic.org/healthy-lifestyle/nutrition-and-healthy-eating/in-depth/mediterranean-diet/art-20047801

Creating a Supportive Environment

Fri, 13 Dec 2024 21:56:03 GMT

Creating a Supportive Environment

Achieving and maintaining nutrition goals goes beyond willpower; your environment plays a powerful role in shaping your choices. The people, food, and spaces around you can support or hinder your journey toward healthier eating.

People: Who’s On Your Team?

The people you surround yourself with can make or break your nutrition goals. Supportive friends and family who value healthy eating can inspire and encourage you to stay on track. They might join you in meal prepping, share healthy recipes, or even hold you accountable when temptations arise. If your circle isn’t as health-conscious, lead by example and express your goals—it might just motivate them to join you.

Tip: Sometimes the most supportive person isn’t there in person. Expand your support circle to include people you can contact by call, text, or social media.

2. Food: What’s In Sight?

The foods in your home and workplace significantly impact your eating habits. Stocking up on nutrient-dense options like fruits, vegetables, whole grains, and lean proteins makes healthy choices convenient. Conversely, reducing access to sugary snacks or less nutritious foods minimizes impulsive indulgences. Simple adjustments, like keeping a bowl of fresh fruit visible or pre-chopping veggies for snacks, can make healthy eating easier.

Tip: If you regularly snack or enjoy dessert, plan for these times just like a meal. Picking a healthy snack or treat ahead of time can help you stay on track with your healthy eating goals.

3. Space: Setting the Stage for Success

Your physical environment matters, too. A cluttered space can make it more difficult to prepare a meal or be active. Dining spaces free from distractions, like screens, promote mindful eating. Spend a little time each day tidying the space you need to put your healthy habits into action.

Tip: If your exercise equipment is buried under laundry, you may be less likely to use it. Transfer those piles to another space, or, better yet, put them away!

Small Changes, Big Impact

Optimizing your environment doesn’t have to be overwhelming. Start small: chop fruit and vegetables for a snack while you listen to something you enjoy, replace your candy jar with nuts or dried fruit, and declutter your space to prioritize healthy habits. These tweaks can create a ripple effect, making your nutrition goals more sustainable and enjoyable.

Your environment is your ally—use it wisely, and it will propel you toward success.

What small change will you make in your environment today?

Healthy Fall Soups

Thu, 31 Oct 2024 15:42:16 GMT

Healthy Fall Soups

Soups and stews are a great way to fit many nutrients into a single bowl. They can be endlessly customized with spices, ingredients, and toppings. Recipes range from bare and basic to loaded and decadent. Here are some tips to make your soups and stews more health-friendly:

1. Load Up on Vegetables

● Use a variety. Adding lots of colorful veggies like carrots, celery, spinach, kale, zucchini, bell peppers, and tomatoes increases the fiber, vitamins, and antioxidants in your soup or stew.

● Blend for creaminess. For creamy soups, puree cooked vegetables like cauliflower or sweet potatoes; use in place of heavy cream. This adds thickness and a nutrient boost without extra fat and can be a great way to “hide” them from yourself or others!

2. Choose Lean Proteins

● Pick low-fat meats. Use chicken breast, turkey, lean beef, or pork instead of fattier proteins like sausage or 80/20 ground beef.

● Go plant-based. Beans, chickpeas, and lentils are packed with protein and fiber, making them perfect for hearty soups and stews without added saturated fats.

3. Cut Back on Salt

● Use low-sodium broths. Choose low-sodium or homemade broths to reduce excess salt. Or dilute regular broth with water to lower the sodium content.

● Flavor with herbs and spices. Boost flavor with fresh or dried herbs (like basil, thyme, and rosemary), garlic, onions, ginger, and spices (such as cumin, paprika, or turmeric) instead of relying on salt.

4. Add Whole Grains or Fiber

● Swap refined grains for whole grains. Use whole grains like brown rice, quinoa, unpolished barley, or whole-wheat pasta instead of white rice or regular pasta. This adds fiber and extra nutrients.

● Increase fiber with legumes. Lentils, split peas, or beans are fiber-rich. Fiber helps you stay full longer and promotes healthy digestion.

5. Use Healthy Fats

● Choose healthy oils. If you need to sauté ingredients, use heart-healthy oils like olive oil or avocado oil instead of butter or lard.

● Skim off excess fat: After cooking, let the soup or stew cool slightly and skim off any visible fat from the surface. This can reduce the overall fat content, especially if you’re using meat.

6. Be Mindful of High-Calorie Ingredients

● Limit high-calorie toppings. If you like to top your soup with cheese, sour cream, or croutons, use smaller amounts or swap for heart-healthier toppings like fresh herbs, a sprinkle of nuts or seeds, or a dollop of nonfat Greek yogurt.

● Swap high-fat dairy for lower-fat versions. Full-fat milk and cream provide more calories and saturated fat than lower-fat versions. Pick nonfat evaporated milk or plant-based milk for lighter options.

Soups and Stews to Try:

Easy Taco Soup- The Real Food Dietitians

Carrot and White Bean Soup with Harissa Sesame Oil, Justine Doiron

Zuppa Toscana with Cauliflower and Kale- DiabetesFoodHub.org

The 5-4-3-2-1 Grocery Shopping Method + Meal Ideas

Tue, 01 Oct 2024 21:28:07 GMT

The 5-4-3-2-1 Grocery Shopping Method + Meal Ideas

What is the 5-4-3-2-1 Method?

This framework guides you on how many items from each food group to add to your cart, making it easier to plan meals and snacks. We’ve adjusted the original values to serve 2-4 people.

● 5 vegetables

● 5 fruits

● 4 whole grains

● 3 proteins

● 2 dairy products

● 2 spreads/condiments

● 1 treat

Each week, you’ll buy five different vegetables, five fruits, four grains, three proteins, two dairy items, two spreads or condiments, and one fun treat.

Potential Health Benefits

● Better Nutrient Balance
Different foods offer a variety of vitamins and minerals, so eating a wide range helps you get the nutrients you need.

● Supports Weight Management
Filling your diet with whole, nutrient-dense foods can prevent overeating and support healthy weight management. The focus on nutrient-rich options makes it easier to limit calorie-dense, less nutritious foods.

● Promotes Heart Health
High-fiber foods like fruits, vegetables, and whole grains help lower cholesterol and blood pressure, reducing the risk of heart disease.

● Encourages Balanced Eating
The inclusion of a treat helps prevent deprivation, allowing you to enjoy your favorite foods in moderation and making it easier to maintain healthy eating long-term.

Sample Grocery List and Meal Ideas

Grocery List

● 5 vegetables: Spinach, cucumber, cherry tomatoes, avocado, bell pepper

● 5 fruits: Apples, oranges, grapes, melon, berries

● 4 grains: Whole wheat bread, brown rice, whole wheat pasta, whole wheat crackers

● 3 proteins: Chicken breast, salmon, eggs

● 2 dairy items: Nonfat yogurt, light string cheese

● 2 spreads/condiments: Peanut butter, hummus

● 1 treat: Dark chocolate squares

Meal Ideas

Breakfast:

● Peanut butter toast with apples

● Scrambled eggs with avocado and toast

● Pepper egg cups with melon and toast

● Yogurt with berries & peanut butter toast

Lunch:

● Spinach salad with all the veggies, chicken or salmon, whole wheat crackers, and an orange

● Salmon rice bowl with cucumber and grapes

● Open-faced sandwich with hummus and veggies, paired with berries

● Egg and avocado salad sandwich with raw veggies and an apple

● Pasta salad with chicken, veggies, string cheese, and an orange

Snacks:

● Peanut butter toast

● Peanut butter with apple slices

● Raw veggies with hummus

● Fruit with a hard-boiled egg

● Yogurt with berries

● String cheese with grapes

Dinner:

● Chicken and veggie pasta

● Chicken fajita rice bowls

● Snack plate with crackers, hummus, raw veggies, and grapes

● Salmon stir fry with bell peppers

● Salmon salad with brown rice

Final Thoughts

The 5-4-3-2-1 grocery shopping method is a straightforward way to kickstart healthier eating habits. By focusing on nutritious staples and allowing room for a small treat, this method helps you stay on track with your wellness goals while keeping grocery shopping and meal planning simple.

Looking for more guidance on how to eat nutritiously? We’d love to work with you! Reach us at (785) 560-2566 or admin@manhattannutritionclinic.com

Heart Healthy Black Bean Dip

Thu, 19 Sep 2024 02:51:58 GMT

Heart Healthy Black Bean Dip

Adapted from: https://www.eatingwell.com/recipe/279666/loaded-black-bean-dip/

Serves: 8, ~¼ c servings

Ingredients

1 (15 ounce) can no salt added black beans, rinsed

~2 tablespoons lime juice, juice from one lime, divided

½ teaspoon garlic powder

½ teaspoon chili powder

½ teaspoon ground cumin

1 medium avocado

½ cup finely chopped tomato

¼ cup finely chopped onion

¼ cup plain nonfat Greek yogurt

2 tablespoons diced pickled jalapeño

2 tablespoons chopped fresh cilantro

Instructions

Combine beans, 1 tablespoon lime juice, garlic powder, chili powder, and cumin in a food processor. Blend until smooth.
Transfer to a microwave-safe dish and microwave on high until heated through, about 2 minutes.
Meanwhile, dice the avocado and toss with the remaining tablespoon of lime juice. Season with salt and pepper if desired.
Top with avocado, tomato, onion, yogurt, pickled jalapeño and cilant ro. Serve warm.

Tzatziki Chickpea Salad

Fri, 30 Aug 2024 07:11:38 GMT

Tzatziki Chickpea Salad

6 Servings

Ingredients

1 cup nonfat Greek yogurt

2 garlic cloves, minced

2 tablespoons olive oil

1 teaspoon honey

1 lemon, juiced

Salt and pepper

1 pound Persian cucumbers (sometimes called mini cucumbers), halved lengthwise and cut into ½-inch pieces

2 (15-ounce) cans chickpeas, drained and rinsed

2 tablespoons dried dill

½ cup mint leaves, chopped

2 scallions, thinly sliced

Preparation

Step 1. Combine the yogurt, garlic, olive oil, honey, lemon juice, mint, and scallions in a large bowl. Season with salt and pepper to taste.

Step 2. Add the cucumbers and chickpeas and toss to coat. Taste and season well with salt and pepper.

Five Healthy Habits to Build for the School Year

Fri, 30 Aug 2024 06:19:02 GMT

Five Healthy Habits to Build for the School Year

Whether you're a returning college student, a parent of school-aged children, or simply noticing the change in seasons, back-to-school time marks a shift in routine. We transition from the relaxed pace of summer to a busier schedule, often with a longer to-do list. For some, this increased structure offers an opportunity to set new challenges and goals. For others, just getting through the week feels like an accomplishment.

Regardless of how we approach this season, it's important to prioritize our health. Below are five strategies, organized by increasing challenge, to help you stay healthy throughout the school year. Consider what’s realistic for you before diving into one or more of these habits.

1. Eat Something. Get Some Sleep . Ideally, that "something" is nutrient-dense—think fruits, veggies, whole grains, and lean protein. But even on busy days, eating anything is better than nothing. Just like food fuels your body, sleep is essential for recovery and mental focus. Avoid the temptation to sacrifice sleep for productivity; getting enough rest sets you up for a better tomorrow and has long-term health benefits. Make eating and sleeping well the foundation of your daily routine.

2. Prep Fruits and Veggies Ahead of Time. We're more likely to eat healthy foods when they're convenient. Spend a few minutes prepping fresh produce—whether that means processing all your fruits and veggies after a grocery run, washing and slicing them the night before, or cutting up extra bell peppers for a snack. When healthy options are ready to eat, you're more likely to reach for them.

3. Take a Walk After Dinner. Movement is beneficial for both mind and body. A short walk after meals aids digestion, reduces the risk of disease, and offers a moment of relaxation on a busy day. Plus, it can give you an energy boost to carry you through the evening.

4. Plan Your Meals and Grocery Shopping. We tend to make better food choices when we plan. Choose a few meals for the week, or get specific and assign meals to particular days. Be realistic about your schedule—don’t plan a two-hour roast on a night when you only have 15 minutes to make dinner (hello, breakfast for dinner!). Make a grocery list as you plan your meals to ensure you have everything you need.

5. Try a New Fitness Activity. Walking after meals is great, but varying your exercise routine is key to maximizing health benefits. Challenge yourself to try a new activity and stick with it to build strength and fitness in different ways. Online videos and apps make it easy to try something new from home, or you can seek support from a local fitness studio. Aim for at least 150 minutes of moderate-intensity exercise each week, including strength-building and mobility exercises.

Keep Track of your progress with the Healthy School Year Checklist!

Eat a balanced meal
Get an adequate amount of sleep
Prep fruits and vegetables
Walk after dinner
Plan weekly meals; get groceries
Practice a new fitness activity

Looking for additional guidance on how to build healthy habits this season and beyond? Reach out to our team of dietitians to schedule a one-on-one appointment today! (785) 560-2566

I Need Dinner Now: Tips for Faster Meals

Fri, 02 Aug 2024 07:20:24 GMT

I Need Dinner Now: Tips for Faster Meals

Knowing dinner can be made quickly at home might encourage you to cook instead of going through a drive-through on a busy night.

Here are a few tips to speed up dinner:

1. Meal Planning

Weekly Meal Plan: Spend a few minutes each week planning your meals. Knowing what you’ll eat each night reduces decision fatigue and keeps a home-cooked meal on the schedule. Make the meal plan before grocery shopping to ensure you have all the necessary ingredients or draw from the pantry and freezer staples you already have on hand. Put leftovers or your fastest meals on the busiest days.
Batch Cooking: Prepare large quantities of staples like grains, proteins, and roasted vegetables that can be used in different meals throughout the week. Keep them lightly seasoned for the most flexibility or choose a flavor you will enjoy for several nights.

2. Ingredient Prep

Chop Vegetables in Advance: Spend time on the weekend or the night before to chop vegetables, making it quicker to throw together salads, stir-fries, or soups.
Marinate Meats: Marinate meats the night before or in the morning, so they are ready to cook when you get home.
Pre-cook Ingredients: Boil pasta, rice, or quinoa in advance and store them in the fridge for easy reheating. Extra cooked rice or quinoa can be frozen and used at a later date!

3. Use Time-Saving Appliances

Instant Pot or Pressure Cooker: These cook meals in a fraction of the time compared to traditional methods.
Slow Cooker: Start your meal in the morning, and it will be ready by dinner time with minimal effort.
Air Fryer: Quickly cooks meals with less oil and in less time than traditional ovens. Many air fryers do not need to be preheated, further reducing the time until dinner.

4. Simplify Recipes

One-Pot Meals: Reduce cleanup and cooking time with dishes that can be made in a single pot or pan, like stews, casseroles, or stir-fries.
Sheet Pan Dinners: Arrange protein and vegetables on a baking sheet, season, and roast for an easy, hands-off meal.
Quick Cooking Proteins: Opt for proteins that cook quickly like shrimp, thin cuts of chicken, or fish fillets.
Search 30-Minute Meals: Focus on recipes designed to be quick, such as stir-fries, pasta dishes, and salads.

5. Utilize Convenience Items

Pre-washed Greens: Save time by using pre-washed and bagged salad mixes.
Frozen Vegetables: Frozen veggies are just as nutritious as fresh and come pre-chopped, reducing prep time.
Ready-to-Eat Proteins: Rotisserie chicken, canned tuna or salmon, microwaveable lentils, frozen edamame, and canned beans are versatile and quick proteins that can be used in various dishes like salads, tacos, or sandwiches.

6. Double Up

Cook Extra: Double the quantity and freeze half for future dinners or portion into lunchbox-ready containers for the next day.
Repurpose Leftovers: Transform leftovers into a new dish. For example, use leftover grilled chicken in a stir-fry or taco filling.

7. Organize Your Kitchen

Keep Essentials Handy: Arrange your kitchen so that frequently used items like knives, cutting boards, and spices are easily accessible. Keep a trash or compost container nearby to reduce trips across the room.
Clean as You Go: Tidy while you cook to save time on cleaning after the meal. (It’s also more fun to work in a clean space.)

8. Delegate

Family Involvement: Get your family involved in meal prep. Assign tasks to your kids or partner to speed up the process.

Pick a few or all of these strategies to reduce the time it takes to prepare dinner, making it easier to enjoy home-cooked meals even on busy nights.

Need more ideas? Schedule an appointment with one of our dietitians today! (785) 560-2566.

What Are Electrolytes and Do I Need Them?

Mon, 08 Jul 2024 17:02:37 GMT

What Are Electrolytes and Do I Need Them?

As the weather heats up, it signals pool days, lake trips, and the marketing of electrolyte powders. Summer months are prime time for companies selling electrolyte blends, trying to convince you that their unique blend is essential for your health and happiness. Recent branding efforts have even gone as far as saying water alone isn’t hydrating, something that is utterly untrue.

As with many nutrition messages, there’s a nugget of truth here. Electrolytes are important. But does that mean everyone needs an electrolyte supplement? No.

Read on to learn more about electrolytes!

What are electrolytes?

Electrolytes are charged minerals we get from food and beverages. They are necessary to keep us alive and healthy.

Common electrolytes include calcium, chloride, magnesium, phosphorus, potassium, and sodium.

Why do I need electrolytes?

Electrolytes work with one another and other body systems to maintain body water levels, blood pH, nerve function, muscle contraction, and bone strength.

⦁ Calcium helps make and keep bones and teeth strong. It also helps with muscle contractions, blood clotting, and nerve signaling.

⦁ Chloride helps control the volume of fluid in the body. It regulates blood and water volume and blood pressure.

⦁ Magnesium is important to muscle, nerve, and heart function. It has a role in regulating blood pressure and blood glucose levels.

⦁ Phosphorus works with calcium to keep bones and teeth strong. It helps make and maintain cells, balances the body’s pH, and has a role in muscle contractions.

⦁ Potassium is important to muscle, nerve, and heart function. Potassium levels influence muscle contraction.

⦁ Sodium helps maintain body fluid levels, blood pressure, and nerve and muscle function.

Where do I get electrolytes?

We get electrolytes from our food and beverages. Electrolytes naturally occur in many foods and are often added to sports recovery drinks. Dairy products, whole grains, fruits and vegetables, nuts, and table salt provide electrolytes.

How many electrolytes do I need?

Electrolyte needs vary based on the individual, activity level, and environment. For many people, the Recommended Daily Amount (RDA)* of electrolytes includes:

⦁ Calcium- 1,000-1,200mg/d

⦁ Chloride-2.3g/d

⦁ Magnesium- 310-420mg/d

⦁ Phosphorus-700mg/d

⦁ Potassium-2600-3400mg/d

⦁ Sodium- 1500mg/d

It’s possible to consume enough electrolytes through a balanced diet that includes vegetables, fruit, nuts, seeds, legumes, dairy products, fish and seafood, and lean meats.

However, individuals may need to replace electrolytes when they lose fluids through sweat, such as during intense exercise or in hot weather. In these cases, electrolyte drinks can help restore balance, but for general thirst, water is best.

Too many electrolytes can also be unhealthy. For example, too much sodium (hypernatremia) can cause vomiting, diarrhea, and dizziness, while too much potassium (hyperkalemia) can impact kidney function and cause heart arrhythmia, nausea, and an irregular pulse.

*In cases where the RDA has not been determined, the Adequate Intake (AI) amount is listed.

How can I tell if I need more or less?

Generally, eating a balanced diet and staying well-hydrated are good steps toward meeting your electrolyte needs.

A detailed food record may be able to give some indication as to whether or not you are meeting your electrolyte goals. Lab testing, like metabolic panels, serum, or urine testing, can provide more accurate results.

Questions about your individual health needs? Reach out to our team of dietitians at (785) 560-2566 or manhattannutritionclinic.com for personalized nutrition guidance.

Summer Squash with Feta and Basil

Wed, 03 Jul 2024 17:49:11 GMT

Summer Squash with Feta and Basil

INGREDIENTS

4 small summer squash or zucchini, halved lengthwise and cut into thin half-moons
1 clove garlic, minced
2 tablespoons olive oil
Salt and Pepper, to taste
2 tablespoons cup basil, chopped
¼ cup feta
¼ cup walnuts, or other chopped nuts

DIRECTIONS

Combine squash, garlic, and olive oil in a large skillet over medium-high heat. Season with salt and pepper as desired.
Cook, stirring occasionally, 10-12 minutes or until squash is fork-tender.
Stir in basil and remove from heat.
Sprinkle with feta and walnuts.
Enjoy!

Healthy Eating While Traveling

Tue, 11 Jun 2024 21:26:25 GMT

Healthy Eating While Traveling

Part of the fun of summer is travel. Whether on day trips or cross-country drives, summer inspires us to get out and see something new. Unfortunately, while traveling our food and health habits tend to get placed on a back burner (or thrown out the window altogether). There’s room for fun foods in all seasons of life, but to avoid the cycle of “I’ll get back to my diet on …,” having a plan for healthy eating while traveling can keep our healthy habits from being fully derailed.

Here are some of our favorite tips for eating healthy on the go!

Day Trip

⦁ Opt for a smaller size. Even if super-sizing a meal only costs a few extra cents, we can indulge without overdoing it by choosing smaller fries, a single patty, or a mini ice cream treat.

⦁ Don’t drink your calories . If the meal is already on the more indulgent size, we don’t need to add to it with a calorie-rich drink as well. Choose water, unsweetened tea, black coffee, or other low-calorie beverages.

⦁ Grilled vs breaded . An easy way to have our chicken sandwich and eat it too? Choose grilled entrees instead of fried to save calories and fat.

⦁ Look for fruits and veggies . Increasingly, restaurants offer healthier sides (usually on the kid’s menu). Consider choosing apple slices or a small salad to compliment your main and add more nutrients to the meal.

⦁ Squeeze in an extra home meal . Starting or ending the day with a meal at home gives you more access to the nutritious foods you normally eat!

Road Trip

⦁ Pack snack s. We tend to make healthier food choices when we plan. Nuts, raw veggies, and sliced fruits are easy-to-eat travel food.

⦁ Look for healthier gas station options . A fuel stop doesn’t need to end with chips and a soda. Look for nuts, dried fruits, popcorn, and whole-grain crackers for more nutritious snacks.

⦁ Be mindful of portion size . If part of the road trip fun is the snacks, we can partake without going crazy but limiting our portion of indulgent, fun foods. Choose single-serving treat packages or place the container out of reach after you eat your fill to limit constant snacking.

⦁ Avoid boredom . Some snacking behavior stems from looking for something to do. Listen to a podcast, play car games, or (if a passenger) bring a small craft project to provide entertainment when the scenery isn’t enough.

⦁ Start strong . Eating a balanced, protein-rich breakfast can set the tone of our day (and influence our hunger levels). Choose whole grains, lean proteins, fruit, and/or low-fat dairy to begin the day well-nourished.

Family Visits

⦁ Bond beyond food . Some family gatherings revolve around food. Finding alternate ways to spend time together can keep the memory-making without making the trip all about food. Local parks, gardens, and zoos are great ways to be outside with a crowd. Activities like bowling and board games provide plenty of opportunities to chat too.

⦁ Smaller portions . Having an abundance of options can make it easy to load up our plate and eat beyond comfort. Sticking to smaller servings can allow us to sample a lot without feeling stuffed.

⦁ Prioritize your favorites . When we have many options, we can be more selective with our choices. Make room for what you really like and pass on the others.

⦁ Bring a side . Providing a dish of your own contributes to the festivities and allows you to add something nutritious to the table. Fruit and veggie trays travel well and are always appreciated!

⦁ Limit the alcohol . Family celebrations can seem like a reason to start drinking at 10am, but those calories can add up! Alternate with nonalcoholic beverages to stay hydrated and limit your intake to no more than two alcoholic beverages for men and one for women.

Looking to build healthy habits in your day-to-day life? Reach out to us; we’d love to work with you! (785) 560-2566 or admin@manhattannutritionclinic.com

Recipe Makeovers

Thu, 25 Apr 2024 19:16:18 GMT

Recipe Makeovers

There are some recipes we make the same way every time. Traditional family recipes, like Mom’s chicken or Grandma’s cookies, must be followed to create the desired result.

Other recipes have more flexibility.

Many recipes we come across while scrolling social media can be tweaked to be made more nutritious without compromising the recipe’s integrity. With this in mind, we can start with almost any recipe and still end up with something that sounds good and is more nutrient-dense.

Consider the following recipe modifications for extra nutrition:

Swap butter for oil . Vegetable oils are rich in unsaturated fats, a type of fat that can help lower our cholesterol. Butter and other solid fats are high in saturated fats, a type of fat that can raise our cholesterol. Sauteeing veggies in a vegetable oil instead of butter can provide more heart-healthy fats. Another tweak? Reduce the amount of fat. Many recipes call for more fat than is truly necessary. Cut the fat in half for fewer calories and less total fat.

Note: Coconut oil is a saturated fat and is not recommended for heart health.

Add veggies . Adding more vegetables than a recipe calls for is an opportunity to boost the fiber and nutrient content. Vegetables like onions, peppers, mushrooms, zucchini, peas, greens, and tomatoes complement many flavors and can be cooked alongside the rest of the recipe. No time to chop anything extra? Look for ready-to-cook, pre-chopped vegetables in the produce section or low-sodium frozen or canned vegetables. Trying to hide the veggies? Think about ways to modify the texture of the vegetables such as dicing them into small pieces, grating them, or pureeing them in a blender. Matching the vegetable shape and texture to existing ingredients can help too (think adding cauliflower rice to rice or spiralized vegetables to spaghetti).

Look for lean proteins . Proteins that are lower in fat like skinless poultry, fish, lean beef, beans, soy, or lentils are more heart-healthy than their high-fat counterparts. Swapping a higher-fat protein for a leaner option can reduce the saturated fat and calories of a dish. Limit your intake of meats with lots of visible fat, high-fat ground meats, deli meats, bacon, and sausages, and choose low-sodium options when possible.

Note: High-fat fish like salmon, mackerel, and anchovies are rich in heart-healthy unsaturated fats.

Note: Faux meat products sometimes have as much saturated fat as animal products! Read the nutrition facts label to find options that are low in saturated fat and sodium.

Pick low-fat dairy . In most cases, nonfat or low-fat dairy can easily be substituted for full-fat dairy, reducing the amount of saturated fat we get from these ingredients. Pick reduced-fat cheese, light sour cream, or skim milk for more nutritious options! Like butter, cheese can often be reduced without detriment to the recipe.

Make it meat less . Reducing the amount of meat in a recipe is one way to cut back on your meat consumption. Not ready to simply eat less? Adding vegetables to meat-based dishes can “dilute” the amount of meat per serving, making it a more plant-forward dish. Vegetables like mushrooms, grated zucchini, or beans work well at extending ground meat dishes.

Cut the salt . Reducing sodium intake is one way to improve heart health. Use half (or none) of the salt a recipe calls for. Want to reduce sodium to a greater extent? Look for low-sodium versions of soups, sauces, stocks, and seasoning packets many recipes call for; or, make your own!

Bake instead of fry . Fried foods absorb a lot of oil; even using a heart-healthy oil, too much of a good thing is too much! Bake, air fry, sauté, grill, or steam foods to cook with less oil. Methods like air frying and roasting can duplicate the crispiness we know and love from fried foods.

Sides . Beyond the entrée, the sides we choose to eat with a meal can be another opportunity for nutrition. Choosing sides based on fruits, vegetables, or whole grains can be a way to add more nutrients to a meal. Beyond their individual merit, filling up on nutrient-rich sides might encourage us to decrease our intake of the entrée—possibly reducing our saturated fat, and calorie intake of the meal!

Need more ideas on how to pick and make healthy meals? Reach out to our team of dietitians; we’d love to help! (785) 560-2566 or admin@manhattannutritionclinic.com

Crispy Baked Tofu Nuggets

Fri, 12 Apr 2024 17:48:55 GMT

Crispy Baked Tofu Nuggets

Ingredients

2 Tbsp. oil, plus more for pan
2 Tbsp. all-purpose flour
2 Tbsp. cornstarch
2 Tbsp. nutritional yeast
1 Tbsp. garlic powder
1 Tbsp. onion powder
¼ tsp. salt
14–16 oz. block firm tofu, drained
Condiment of choice (for serving)

Directions

Step 1 . Place the oven rack in the

upper third of the oven and preheat

to 425°F. Lightly oil a baking sheet;

set aside. Whisk together all-

purpose flour, cornstarch, nutritional yeast, garlic powder, onion powder, and salt in a medium

bowl. Set the seasoning mixture aside.

Step 2 . Pat the tofu block dry with a clean kitchen towel or paper towel. Use your hands to

gently break the tofu into craggy, nugget-size pieces (about 1", the smaller the crispier!). Pat dry

again and place pieces in a second medium bowl.

Step 3 . Drizzle oil over tofu and stir gently to coat. Sprinkle the reserved seasoning mixture over

the tofu and stir until the tofu is evenly coated with the seasoning. Spread the tofu nuggets on

the prepared baking sheet (giving them direct contact with the pan helps them get crispy).

Step 4 . Bake the tofu nuggets until the outside is golden brown and crisp, 30–35 minutes. If

browning too quickly, reduce the oven temperature to 400°F halfway through. Season with salt

if desired and serve with your condiment of choice.

Salt Myths

Thu, 28 Mar 2024 20:39:57 GMT

Salt Myths

We talk about salt often , especially with our patients seeking better heart health. A high sodium intake (a key component in salt) can raise our blood pressure and extended periods of high blood pressure can damage our heart. Many people consume more sodium than they need and can benefit from reducing their intake. Generally, a good sodium target is 2,300mg/day; most Americans consume around 3,300mg/day.

During our conversations, we often hear statements about salt, some factual and some myths. Here are six of the most common myths we hear.

Myth #1: I don’t add salt to my food. I’m not consuming too much . Not adding salt to our food or during cooking is a great step in reducing our sodium intake, but it’s not always enough. ~70% of our sodium intake comes from processed or restaurant foods. It’s not uncommon to have a restaurant meal provide over 1,400 mg of sodium! If we are frequently eating out or using packaged foods, we might be consuming too much sodium.

Myth #2: I can taste if a food has salt . This one is half true. Many salty foods taste salty. However, foods that we don’t think of as salty like tortillas, condiments, and sweetened beverages can also contain sodium. (Hot chocolate mix and ice cream shakes often surprise people!)

Myth #3: Salt substitutes/iodized salt is unsafe . Many salt substitutes switch sodium with potassium to create a sodium-free salt. Generally, these salt substitutes are safe but may not be advised for individuals with kidney disease or another condition that requires a low-potassium diet. Iodized salt is also generally safe and helps prevent millions of iodine deficiencies each year.

Myth #4: I pick “healthy” fast food meals. They are low in sodium . It’s great that you are looking for healthier fast food options! Unfortunately, many “healthy” restaurant items like beans, rice, grilled chicken, and salsa are high in sodium. (Lower than cheesy, bready, meaty items though!) These foods are better picks for healthy eating but they are still higher in sodium than home-prepared versions.

Myth #5: I have to give up all salt . Thankfully no! Anyone who has looked at a nutrition facts label knows how prevalent sodium is in food. It’s even found in fresh vegetables like celery! Avoiding all salt would be a very difficult/nearly impossible task. Even when someone is on a low-sodium diet, that does not mean no-sodium. Some amount of sodium is beneficial and is okay. Working to decrease our sodium intake is great, but we don’t need to avoid it completely.

Myth #6: Low-sodium foods are bland . Salt is a flavor enhancer and if we take salt away without adding any additional flavor, then this might be true. However, there are many flavoring agents (herbs, spices, citrus, oils, some vinegars) that are sodium-free! It can take time to expand our cooking skills, but there is a flavor-full world beyond salt. (Bonus: our taste buds change over time and learn to like lower-sodium foods!)

Trying to reduce your sodium intake? Here are four ways to start.

⦁ Try a new herb or spice to flavor your meal.

⦁ Make a copycat version of your favorite restaurant meal at home.

⦁ Read nutrition facts labels and look for low-sodium versions of packaged foods.

⦁ Eat smaller portions of salty foods.

Need additional guidance? Reach out to a dietitian! We’d love to help you find lower-sodium options that work for you. Contact us at (785) 560-2566 or admin@manhattannutritionclinic.com

National Nutrition Month 2024

Mon, 11 Mar 2024 14:42:35 GMT

National Nutrition Month 2024

Happy National Nutrition Month from Manhattan Nutrition Clinic!

Each March, the Academy of Nutrition and Dietetics sponsors a campaign to promote the importance of good nutrition for all

individuals. Healthy food choices are important every day of the year, but in March we take time to celebrate the good that a healthy diet brings.

This year, the campaign theme is Beyond the Table .

The food choices we make, whether at a single meal or our lifelong dietary habits,have effects that extend beyond what we

put on our plate (possibly at a table). Our food choices provide flavor and nourishment, comfort and fun, and vitamins and minerals. How we choose to fuel ourselves can impact our focus, our energy levels, and our health. Beyond ourselves, the choices we make can influence our friends, our family, and our world.

You may have heard that you are a combination of the five people with whom you spend most of your time. We can say the same about our eating habits. Making healthy food choices can encourage those around us to make better food choices. This is especially true for children learning to be healthy eaters as their parents model healthy eating behaviors! Our food choices can influence the choices of others.

The key focus, however, of the Academy’s Beyond the Table is the impact our food choices can have on the environment.

Measuring environmental impacts can quickly become complex. It can be challenging to think about emissions and miles traveled, all the effort that goes into producing our food. It takes many steps to go from field to plate, and all those impacts add up. Choosing the “best” foods for environmental health is difficult.

A simpler way to think about how our food choices extend beyond the table may be to recognize that it took effort and energy to prepare the food for our consumption, and just like we don’t waste electricity (we turn off the lights when we leave a room) or water (we turn the faucet off while brushing our teeth), we can work to waste less food and use less energy through our food

choices.

Waste Less Food . We can reduce food waste when we shop with a plan and buy only what we will eat. We can use the ingredients we purchase before their expiration date and be creative with produce that has gotten wilted or wrinkly. We can freeze leftovers and share excesses with our neighbors.

Eat More Locally . Transporting food requires energy. If we can purchase locally produced food that does not need to travel far, we can use less energy (and support local businesses and enjoy fresher food!). Farms and farmers' markets are great places to look for local foods. Another strategy is to think seasonally. Foods that are in season are more likely to be grown

regionally than those that are not.

Our food choices are complex. We work to decipher what’s nutritious, what’s tasty, and what’s good. Our food choices are important. They shape our health and our environment. Not every food choice we make needs to be overthought and stressful, but if we can choose foods that are nutritious and planet-friendly, we can help build a healthy world Beyond the Plate.

Not sure what a healthy diet looks like for you? Reach out to our team of dietitians; we’d love to help!

(785) 560-2566 or admin@manhattannutritionclinic.com

Resolution Review

Fri, 09 Feb 2024 19:10:16 GMT

Resolution Review

Some sources estimate more than 80% of people who set New Year’s resolutions abandon them by February of the New Year. That’s the majority! If you are among the many struggling to follow through on your resolutions, consider revisiting your goals with the following steps.

Decide what you actually want . Sometimes, we feel pressured to set certain resolutions based on what others around us are doing. What works for some people might not work for others, and just because someone else sets a goal doesn’t mean we need to too! Each of us has individual motivations and life situations; the goals we set should reflect us as individuals.
Pursuing a goal that you don’t actually want ? You can stop now. It can be a great thing to challenge ourselves and push for growth, but if it’s not growth in a direction we want, it’s not beneficial. Check out our article on Setting Personalized Goals for tips on pursuing things you want!
Still want to accomplish your goal ? Great! You had a vision and are sticking to it, but something threw you off track. Spend some time figuring out what interfered with your plan and what needs to be done to prevent the same thing(s) from derailing your future progress. Things such as time, money, conflicting habits, and lack of support can all be barriers to reaching our goals. Modifying your plan to adapt to the barriers in your life will prevent you from running into the same future struggle.
Put your plan into action. A perfect plan won’t get you where you want to go unless you act on it. Take some time to set yourself up for success, but don’t wait until the next New Year to act on your goals!

Need some help putting a plan together? Reach out to our team of dietitians for support in reaching your nutrition-related goals; we’d love to help! (785) 560-2566 or admin@manhattannnutritionclinic.com.

Setting Personalized Nutrition Goals

Thu, 21 Dec 2023 18:55:02 GMT

Setting Personalized Nutrition Goals

As the New Year approaches, it can be easy to fall into the comparison trap – “I want to look like her” or “He’s doing x, so I should do x.” President Theodore Roosevelt is credited with saying “Comparison is the thief of joy,” but beyond stealing your joy, picking goals that aren’t right for you can be setting yourself up for failure.

“Good” nutrition looks different for everyone, and how we fit healthy habits into our lives looks different for everyone. Someone who starts work later in the day might find it easier to exercise in the morning than a commuter who needs to leave the house by 6 am. Someone who knows how to cook might be better suited to try ambitious, scratch recipes than someone who burns water. Our time, preferences, skills, and lifestyles differ, so why should we all try the same approach?

In the same vein, our own time, abilities, and ambitions change. Recognizing this, we can, and should, adjust our own goals to fit our current life stage. In some periods (like holidays), maintaining our habits and allowing ourselves extra grace is what we need. At other times, we can challenge ourselves and expand our goals as we gain skills and motivation.

So how can we pick nutrition goals that are right for us?

Think about what you hope to achieve. If you don’t have a destination in mind, it’s hard to know when you arrive. What habits do you want to start, stop, or change? How can your current habits improve? Are you chasing a feeling, a number, a skill? Carefully reflecting on your habits can provide insight into what you are doing well and what could use some improvement.

NOTE: This is what you hope to achieve, not what you think you “should”. If you aren’t excited about pursuing this goal, you likely won’t get very far.

Compare that hope to your current habits. You can do anything you set your mind to. If your goal is vastly different from your current life, consider setting intermediate, “stepping stone” goals to pursue as you progress to your final goal. It can be tempting to attempt a lifestyle overhaul or an “all or nothing” approach, but these methods seldom work. Life will get in the way of your goal but rather than considering that detour “nothing” and giving up, adjust if needed and keep going.

Pick realistic behaviors that match your goal. Picking behaviors is fairly straightforward– “I want to eat more vegetables so I will pack vegetables with my lunch.” Making sure those behaviors are realistic can be more challenging. To stick with the eating-more-veggies-theme, think about what behaviors fit with your life. Do you have time to wash and chop salad greens for a salad or is a using bag of prewashed, prechopped lettuce the tool you need to get a vegetable on the table? Do you like the taste of vegetables or are they easier to consume in a smoothie? Each of these behaviors supports the goal of eating more vegetables, but some may be more appropriate for your life than others.

NOTE: While it can seem simple to pick behaviors that align with our goal, we can go astray. Choosing to eliminate foods in the name of health or crash dieting to feel better in our body are misaligned habits and goals. Focus on habits that will improve the true nature of the problem.

Clarify your strategy. Now that you know what you want to do, think carefully about how you will put those behaviors into action. If you plan to bring vegetables with your lunch, think about what those vegetables will be, add them to your grocery list, and prepare them so they are ready to go. Walking through the actions that accompany your goal behaviors can help bring your plan to life. Like every step in this process, be flexible. Focus on your end goal and if your method changes along the way, you’re still making progress!

Have a backup plan. Few things in life are linear. Changing our habits is not one of those things. There will be days, weeks, or months when things aren’t going according to plan, but instead of waiting for conditions to be perfect, adjust. You may not be able to go to the gym five days this week, but maybe you can fit in a home stretching routine on three of those days. Some progress is better than no progress, find what works for you and keep going!

TLDR; Set goals that include a balance of things you want and habits you can achieve. Be clear and flexible in your approach and have a backup plan.

Having trouble reaching your goals? Reach out to us for personalized nutrition support! (785) 560-2566 or admin@mhknutritionclinic.com .

Mediterranean Inspired Lentils

Fri, 20 Oct 2023 21:13:41 GMT

Mediterranean Inspired Lentils

Serves: 8, ~½ cup each

Ingredients:

1 cup dried lentils

3 cups water

½ teaspoon salt

½ medium red onion, diced

6.5 oz marinated artichoke hearts, reserve liquid, chopped

4 oz canned sliced pimentos, drained

2 tablespoons capers, chopped

2 tablespoons lemon juice

½ cup fresh mixed herbs, such as oregano, basil, and parsley

Directions:

1. Rinse lentils. Boil lentils in 3 cups of water. Stir in salt once the mixture comes to a boil. Cook for 10-15 minutes or until lentils are tender; reduce heat if needed to keep pot from boiling over. Drain lentils and allow to cool slightly.

2. In a large bowl combine onion, artichoke hearts and their liquid, pimentos, capers, lemon juice, and fresh herbs. Stir in slightly cooled lentils. Serve warm or refrigerated.

Label Reading for Heart Health

Wed, 11 Oct 2023 14:22:23 GMT

Label Reading for Heart Health

If you are looking for foods that support your heart health, there might be clues on the front of the packaging.

Some food products promote their heart-healthiness on the label, making it easy to shop for foods that can benefit your health– if you know what to look for!

A final reminder. These labels are voluntary and not every heart-healthy food will have one of these labels, but looking for these symbols can be a great place to start as you learn about heart-healthy foods!

Interested in receiving more help on your heart-healthy journey? Reach out to our team of dietitians; we’d love to help! (785) 560-2566 or admin@manhattannutritionclinic.com .

Za’atar Spiced Chickpeas

Tue, 26 Sep 2023 23:13:47 GMT

Za’atar Spiced Chickpeas

Serves: 8, ~½ cup each

Za’atar (zaah-tur) is a spice blend inspired by a Middle Eastern plant of the same name. The blend I used contains thyme, sesame seed, sumac, oregano, marjoram, coriander, chili pepper, cumin, and sesame oil.

Ingredients

2 15.5oz cans chickpeas, drained and rinsed

2 teaspoons Za’atar

¼ teaspoon chili powder, optional

1 tablespoon vegetable oil

Directions

Preheat the oven to 400°F. Combine all ingredients on a sheet pan and use a spatula to evenly coat the chickpeas with the other ingredients. Bake for 30-35 minutes or until the chickpeas are browned, dry, and crunchy.
Store leftovers in an airtight container in the refrigerator.

Chipotle Tofu Tacos

Tue, 19 Sep 2023 22:02:40 GMT

Chipotle Tofu Tacos

Ingredients

1 450g block super firm tofu

1 tablespoon cornstarch

½ tablespoon vegetable oil

2 canned chipotle peppers in adobo sauce, diced

¼ cup orange juice

2 garlic cloves, minced

½ cup water

½ teaspoon ground cumin

8 Corn tortillas

1 cup shredded cabbage

¼ cup thinly sliced onions

3 limes

Salt and pepper, to taste

Directions

Preheat the oven to 400°F. Drain any extra liquid from the tofu package and use a clean kitchen towel or paper towel to pat it dry. Try to remove as much moisture as possible. The tofu will likely crumble during pressing, that is fine.

2. Transfer the dried tofu to a large bowl and toss with the cornstarch, breaking the tofu into small, evenly-sized pieces.

3. Combine the chipotle peppers, orange juice, garlic cloves, water, and cumin in a small bowl. Pour this mixture over the shredded tofu and stir to coat.

4. Spread the coated tofu into a single layer and bake for 15 minutes. Stir the tofu and bake for an additional 5-10 minutes or until it turns golden brown.

5. While the tofu is baking, toss shredded cabbage, onions, vegetable oil, juice from 1 lime, salt, and pepper in a medium bowl. Let sit at room temperature while the tofu finishes baking.

6. To serve, spoon tofu onto lightly warmed tortillas. Top with shredded cabbage and serve with lime wedges.

Fish Oil vs. Fish for Heart Health

Fri, 01 Sep 2023 13:11:08 GMT

Fish Oil vs. Fish for Heart Health

The heart-healthy properties of fatty fish are relatively well-known but do fish oil supplements have the same benefit?

First, a quick review of the heart-healthy benefits of fish.

⦁ The nutrients in fatty fish best known for their heart benefits are omega-3 fatty acids.

⦁ Fish provide these fatty acids in two forms, Eicosapentaenoic acid (EPA) and Docosahexaenoic acid (DHA).

⦁ The body needs these fats and cannot make them on its own, so we must get them from our food.

⦁ The body uses omega-3 fatty acids to build cell membranes and a variety of hormones within the body.

⦁ Regular consumption of omega-3 fatty acids may also prevent heart disease and stroke.

⦁ Salmon, anchovies, and halibut have high amounts of omega-3 fatty acids. Leaner fish like tuna, shrimp, and scallops have lower amounts.

So do supplements have the same benefits?

Unfortunately, no, not all of the benefits associated with fish transfer to the supplement form.

Research shows that fish oil supplements have almost no impact on heart disease risk while individuals who consume fish at least twice a week have a much lower risk of dying from heart disease. For those seeking fish oil supplements to decrease their risk of heart disease, the supplements are unlikely to be helpful.

However, there are some benefits to fish oil supplements. Regularly taking these supplements may reduce blood pressure, decrease triglycerides, and decrease the soreness and stiffness associated with rheumatoid arthritis.

So what can the person who dislikes fish do?

Water-based plants like seaweed or spirulina have similar omega-3 profiles as fish (they contain DHA and EPA like fish do) and are vegetarian-friendly options. A third type of omega-3 fatty acid, Alpha-linolenic acid (ALA), is found in some vegetable oils, nuts, and leafy greens. A small amount of ALA is converted to DHA and EPA.

The takeaway?

Consuming omega-3 fatty acids from food is more likely to benefit your health than fish oil supplements. Aim for at least 2 servings of fish each week as part of a healthful diet.

**Always check with your primary care provider before taking a supplement as they may interact with current medications.**

References:

“Fish Oil.” Mayo Clinic, Mayo Foundation for Medical Education and Research, 10 Aug. 2023.

Gal, Kat, and Charlotte Lillis. “15 Omega-3-Rich Foods: Fish and Vegetarian Sources.” Medical News Today, MediLexicon International, 9 May 2023.

“Omega-3 Fatty Acids: An Essential Contribution.” The Nutrition Source, The Harvard T.H. Chan School of Public Health, 22 May 2019.

Zucchini Walnut Salad

Tue, 29 Aug 2023 12:44:54 GMT

Zucchini Walnut Salad

Serves: 8

Ingredients

3 tablespoons olive oil

¼ cup fresh oregano leaves (2 teaspoons dried)

1 lemon

1 garlic clove, peeled (¼ teaspoon garlic powder)

4 small zucchini and/or yellow squash

½ cup chopped walnuts

¼ cup chopped basil (1 teaspoon dried)

Salt and pepper to taste

Directions:

⦁ Use a vegetable peeler to peel strips of lemon peel from the lemon. Try not to remove much of the white pith underneath.

⦁ Heat oil, oregano, lemon strips, and garlic in a small skillet over low heat for about 8 minutes or until the oil becomes aromatic and the garlic starts to brown. Remove from heat and allow to cool. Remove the garlic clove and lemon peel and discard these components.

⦁ While the oil is heating, use the same vegetable peeler (or a mandoline or knife) to slice the zucchini into long thin ribbons and transfer to a large bowl. The seedy center of the zucchini can be included or excluded based on preference.

⦁ Add the flavored oil, walnuts, and basil to the zucchini—season with salt and pepper to your preference.

⦁ Juice the lemon and add the juice to the zucchini mixture. Use your hands or a rubber spatula to massage the mixture for about one minute. Enjoy!

Note: This recipe is best eaten soon after the components are combined. If preparing components in advance, keep flavored oil and lemon juice separate from the zucchini until ready to serve.

Saucy Cilantro Shrimp

Tue, 22 Aug 2023 19:44:53 GMT

Saucy Cilantro Shrimp

Serves: 4

1 bunch cilantro, roughly chopped

4 garlic cloves

1 jalapeno, ribs and seeds removed

3 green onions

Juice from 1 lemon (~3 tablespoons)

¼ cup vegetable oil, divided

3 tablespoons water

12 oz peeled, deveined, tail-off frozen shrimp

¼ cup nonfat plain Greek yogurt

Black pepper to taste

Salt to taste

⦁ Puree cilantro, green onions, garlic, jalapeno, 3 tablespoons of vegetable oil, lemon juice, and water in a blender until a smooth sauce forms. Add additional water if needed.

⦁ Heat the remaining 1 tablespoon of vegetable oil over medium-high heat in a large skillet. Add shrimp and stir occasionally until the shrimp is cooked through (145°F).

⦁ Remove from heat and stir in green sauce and yogurt.

⦁ Season with salt and pepper to your preference. Serve with toasted bread or over rice or pasta.

Highlights of School Lunch Nutrition Standards

Fri, 18 Aug 2023 20:45:10 GMT

Highlights of School Lunch Nutrition Standards

As the back-to-school season starts, it brings the excitement of learning new things and having new adventures, and, hopefully, the promise of cooler weather. For many students, it also means school lunch.

The National School Lunch Program started in 1946 and is a federal program designed to provide nutritionally balanced, affordable (and sometimes free) meals to children during the school day. Many schools offer breakfast as well as lunch as an additional attempt to nourish growing minds. Unfortunately, despite the good intentions of the program, school lunches can have a negative reputation.

While any menu is likely to meet criticisms from some participants (it’s like the saying “Can’t please everyone”), school menus are very strategic in how they are planned because they are required to provide certain nutrients and specific servings of each food group while staying under the limit for other nutrients like saturated fat and sodium. Beyond the basic meal requirements, schools want to provide meals that appeal to children and taste good. A ton of creativity and planning goes into each school menu and, in my experience, food service directors work very hard to develop meals that combine all of these components.

Curious about the current specifications that go into a school lunch menu? I’ve listed them below, but in general, meals will include a variety of foods from each food group each day.

Fruit : Minimum of ½ cup per day for students grade 8 and under, minimum of 1 cup for students grade 9 and up. If juice is offered, it must be 100% juice (no added sugar) and must represent no more than half of the week’s fruit offering.

Vegetables : Minimum of ¾ cup per day for students grade 8 and under, minimum of 1 cup for students grade 9 and up. Each week dark green, red/orange, legumes, and starchy vegetables are offered to provide a wide variety of nutrients.

Grains : Minimum of 1 oz per day for students grade 8 and under, minimum of 2 oz per day for students grade 9 and up. Each week 80% of the grains offered must be whole-grain rich and any grain product not meeting this standard must be enriched with additional vitamins and minerals.

Protein : Minimum of 1 oz per day for students grade 8 and under, minimum of 2 oz per day for students grade 9 and up.

Milk : Minimum of 1 cup of 1% or fat-free milk offered each day.

Additional nutrients : The meal average must also meet low saturated fat and sodium requirements, reflecting the Dietary Guidelines for Americans.

Want to learn more about school meals? Visit https://www.fns.usda.gov/nslp.

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Summer-y Orzo

Fri, 18 Aug 2023 20:28:24 GMT

Summer-y Orzo

Serves: 4

Ingredients

½ cup dried orzo
2 ears of corn or two cups fresh/frozen corn kernels
1 pint grape tomatoes
1 tablespoon apple cider vinegar
1 tablespoon vegetable oil
1 lemon
Salt and pepper to taste
Fresh basil for garnish

Directions

Boil or grill the ears of corn until tender. If starting with corn kernels, microwave until tender or broil until tender and slightly browned for a grilled corn-like taste.
Boil a medium pot of water and cook the orzo according to package directions until tender, 7-10 minutes.
Drain the orzo and transfer to a medium-large bowl with the cooked corn.
Halve the tomatoes and toss with the orzo and corn.
Zest lemon into the orzo mixture.
Season with vinegar, oil, and salt and pepper to taste.
Serve with lemon wedges and basil, if desired.

Last-Minute Chia Pudding

Fri, 27 Jan 2023 19:52:04 GMT

Last-Minute Chia Pudding

Ingredients

3/4 cup plain Greek yogurt, nonfat
1 tablespoon chia seeds
1 teaspoon sweetener of choice
1/8 teaspoon cinnamon
2 tablespoons hemp hearts or sunflower seeds
½ cup fruit of choice

Directions

1. Mix yogurt, sweetener, and cinnamon in a small bowl.

2. Top with hemp hearts or sunflower seeds, chia seeds, and fruit to serve.

Cilantro Sheet Pan Chicken with Roasted Cabbage

Fri, 27 Jan 2023 18:48:23 GMT

Cilantro Sheet Pan Chicken with Roasted Cabbage

3 garlic cloves

1 2” piece ginger, peeled, coarsely chopped

1 jalapeno, stem removed

3 tablespoons fish sauce

2 tablespoons honey

½ teaspoon black pepper

½ bunch cilantro, stems and leaves

1 small shallot, thinly sliced (or 1/4 cup onion)

¼ cup + 2 tablespoons vegetable oil, divided

Salt, to preference

Directions

1 pound thin chicken breasts

1 16-oz package shredded coleslaw mix (or 1 small green cabbage)

Lime wedges (for serving)

Preheat oven to 425°F.
In a blender combine the garlic, ginger, jalapeno, fish sauce, honey, black pepper, cilantro, shallot, and ¼ cup vegetable oil. Pulse until smooth.
In a medium bowl toss the chicken with half of the herb sauce. Let sit for 10 minutes before transferring chicken to a rimmed baking sheet. Bake for 15-20 minutes or until chicken reaches an internal temperature of 165°F.
While chicken is marinating, place cabbage on a second rimmed baking sheet. Season with salt to preference and add remaining 2 tablespoons of vegetable oil. Toss to coat. Bake for 20-25 minutes or until the cabbage is deeply browned.
To serve, drizzle reserved herb sauce over chicken and cabbage. Squeeze fresh lime juice over the dish, if desired.

A Few Facts About Hydration

bob@simplesitecompany.com (Bob Hansen) — Tue, 10 Jan 2023 21:12:08 GMT

A Few Facts About Hydration

You have likely heard that you should drink water because it is good for you. This is true, but do you know why it is good for you? Read on for a few facts about water!

● Water is vital to bodily functions, but your body cannot store excess water for future use. It must be replenished throughout the day to be available for necessary tasks.

● Water is used to dissolve and transport substances throughout the body, it serves as an internal lubricant and cushion, and it helps maintain body temperature.

● We lose water from our body not only through urine, but also through sweat, exhalation, and in stools.

● Most of the water we consume comes from liquids such as a glass of water, juice, coffee, tea, or milk. We also get small amounts of water from the food we eat. Fresh foods such as watermelon, cucumber, and lettuce have more water than dry foods such as bread or cereal. Some foods are up to 90% water by weight!

● Individual water needs are influenced by physical activity levels, environmental factors such as temperature, and diet.

● Current general daily recommendations for water intake are 9 cups for women and 12 cups for men. Any non-alcoholic liquid can count towards this total. Very active individuals may need more fluids.

● One common misconception about fluid intake is that caffeinated beverages don’t count towards fluid goals because caffeine is a diuretic (which causes fluid loss). In reality, the diuretic effect of caffeinated beverages is minimal. Studies have also shown that individuals who regularly consume caffeine are less affected by its diuretic properties.

● If you aren’t tracking your fluid intake, the best way to know if you are appropriately hydrated is by checking your urine color. Generally, light yellow urine indicates hydration and dark yellow urine indicates dehydration.

Have more questions about water or fluid intake? Reach out to us; we’d love to help! (785) 560-2566 or rdn@manhattannutritionclinic.com

Healthy Holiday Eating

Mon, 21 Nov 2022 21:14:59 GMT

Holiday Healthy Eating

Holidays bring excitement, decorations, time with family, and, of course, food. While there are

only a few days that are official holidays, holiday eating can seem to last for a month with treats

at work and friend gatherings, boozy gift-giving events, and more. Some holiday foods are

perfectly nutritious; others fall on the more indulgent end of that scale. Here are a few tips to

help navigate your food choices during holiday times.

A disclaimer to begin. Some foods and meals that are part of the holidays hold great family or

cultural significance. Some are things you might spend the entire year looking forward to. Not

every food or dish needs to or should be “healthified.” If you have a special tradition that you

want to maintain, I encourage you to do so. Choose behaviors that reflect more nutritious

choices when they feel comfortable with you and leave what doesn’t.

Tip #1: Recognize that an entire season of holiday eating does not need to occur at a

single meal. The scarcity mindset, or the idea that food is limited, often leads to overeating in

response to a feeling that food won’t be available after a certain point. Recognizing that there

will likely be leftovers after a meal, another cookie at another party, or another snack coming up

soon can help combat this urge to eat everything in one sitting. Seek out foods that are truly

one-of-a-kind or the foods you will really enjoy and leave other choices for another time.

Tip #2: Put away leftovers after a meal or snack. This tip is a good one from a food safety

perspective (refrigerate leftovers soon after a meal to slow bacteria growth!), but it is also a way

to be mindful of your consumption. There really is something to the idea of “out of sight out of

mind.” Snacking and grazing on foods that are visible and on display is easy to do. Sometimes

the mere sight of food can trigger feelings of hunger, even if you just ate. As a host, you can still

welcome your guests to help themselves, but removing these items from sight after you are

done with the meal can reduce unwanted snacking.

Tip #3: Try the plate method. This method of eating involves filling half of your plate with low-

carbohydrate vegetables (asparagus, broccoli, green beans, lettuce, etc), a quarter of your plate

with lean protein, and a quarter of your plate with complex carbohydrates (whole grains,

potatoes, beans, winter squash, etc). This approach creates a meal with a variety of nutrients

and encourages balanced portion sizes. Multiple foods can fit in each category so don’t feel

limited to one item!

Tip #4: Consider modifying the recipe. Some holiday foods are high in saturated fat, salt,

and/or added sugar. These are nutrients that are not great for health and many Americans tend

to eat more of them than they need on a regular basis. Most saturated fat comes from animal

fats in meats, full-fat dairy, or tropical fats (like palm kernel oil). Switching to leaner cuts of meat,

fat-free dairy, and vegetable oils can decrease the amount of saturated fat in a dish. Salt tends

to be present in high amounts in premade meals and mixes and processed meats like ham or

bacon. Consider making a side dish from scratch or using smaller amounts of salty ingredients.

Sugar can be a challenge to modify as not all sugar substitutes bake as traditional sugar does,

however, some sugar substitutes work well. Sugar consumption can also be reduced by

choosing smaller portions of sweet beverages and desserts.

Tip #5: Plan for the next meal. A single indulgent meal is unlikely to derail your health or

nutrition goals. Plan for the next meal or snack by having nutritious items like salad mix,

prepared raw vegetables, or sliced fruit on hand so at your next meal you can easily transition to

your regular (nutritious) habits.

Why Blood Sugar Management Matters

Wed, 05 Oct 2022 18:21:46 GMT

Why Blood Sugar Management Matters

If you are a person with diabetes or pre-diabetes keeping your blood sugar (glucose) levels within a goal range requires daily awareness. Bodies with insulin resistance are challenged to process foods and package glucose into cells in a manner that is beneficial. Individuals without insulin resistance are able to do this without much concern, however, individuals dealing with this condition will likely feel the consequences of overworking their system in response to certain food choices. Daily monitoring can feel like a chore, but remembering the reasons why managing blood sugar matters can make the process feel more worthwhile.

Why Blood Sugar Management Matters

It affects how you feel. Anyone who has gone through a hypo- or hyperglycemic episode knows that these sensations feel terrible. During a hypoglycemic (low blood sugar) event, your body might shake, sweat, feel anxious, or be dizzy. Hypoglycemia can be dangerous. Similarly, in a hyperglycemic (high blood sugar) event, you might feel very tired, have blurry vision, and have great thirst.

You can help your body help you. The food we eat is broken into components that the body uses for fuel and nourishment. In individuals with insulin resistance, consuming too much of certain foods or beverages in one sitting can overwhelm the system as it tries to store this fuel away. Moderating the amount of food and drink you consume to a level that your body can handle prevents it from being overworked and allows it to function as efficiently as it can.

It contributes to the risk of other diseases. Chronically high blood sugar levels increase the risk of other conditions and diseases like heart disease, vision loss, kidney disease, and more. The strain of too much glucose in the bloodstream contributes to these future risks and affects how you feel in the moment. Managing your blood sugar and reducing this strain on the body can reduce your risk of developing complications.

Managing your blood sugar is important and takes work. If you are needing or wanting to learn more about how to do this in your own life, I hope you’ll reach out to us! We’d love to help you on your health journey. Contact us at (785) 560-2566 or rdn@manhattannutritionclinic.com.

How We Talk About Food

Thu, 15 Sep 2022 20:45:13 GMT

How We Talk About Food

When you think about the last meal you ate, what words would you use to describe it? Was it tasty? Colorful? Crunchy? Good? Bad? Are the words you chose descriptors of the foods themselves or do they describe how you felt about the meal?

When we talk about the foods we eat, the words we choose influence how we feel about our food choices, and for anyone who might be listening (ex. kids), it influences their thoughts too.

It is common to describe foods in good/bad terms because that is often how they are presented in society. “X food is unhealthy and bad for your health” or “Y food is a superfood and is amazing for you.” What is missing from these descriptions, however, is nuance.

Any individual food is not inherently good or inherently bad. Chips aren’t committing crimes; salads aren’t superheroes. I always say that all foods fit in a healthful diet and I truly believe that. A single food does not have the power to dictate your health, your worth, or the quality of your eating pattern. Different foods prove different nutrients. This makes them different, not better/worse. When we describe foods as good or bad, we assign morality to those foods and when we consume those foods, we become those things too.

The incurred emotion we feel when we eat “good” or “bad” food can be damaging to our relationship with food. Labeling foods as “good” can make us feel powerful and in control, but it can also make us feel compelled to eat foods we do not like or purchase foods outside our budget. More damaging can be when we label foods as “bad.” This label can make us feel shame and weak for making food choices that might be part of a celebration, a treat, or simply a flavor we enjoy. This shame might lead to avoidant behavior and fear around food. Fear around food is damaging. We might cut out these foods for the purpose of health, but studies have shown that restricting certain foods or food groups leads to overconsumption of those foods later.

So how can we talk about foods in a more neutral way? We can focus on the qualities of the foods we are consuming. Cool, refreshing, tangy, spicy, sweet, cruncy, creamy, satisfying, and filling are all terms that focus on the characteristics of foods without adding a layer of morality.

Does nutrition matter in food choices? Absolutely. Does choosing carrots over cake make you a better person? Nope. Food is more than nourishment and including foods without guilt or moral hierarchy can be really beneficial to your relationship with food.

Not sure how the words you are using are affecting your relationship with food? Reach out to us; we’d love to help! (785) 560-2566 or rdn@manhattannutritionclinic.com

Fresh Tomato Salad w/Jalapeno Vinaigrette

Fri, 09 Sep 2022 23:13:58 GMT

Fresh Tomato Salad w/Jalapeno Vinaigrette

Ingredients

2 cloves garlic, minced

Salt, to taste

2 tablespoons diced onion

2 tablespoons olive oil

2 teaspoons red wine vinegar, divided

2 large tomatoes, Beefsteak tomatoes recommended

½ - 1 jalapeño (based on preference), diced

3 tablespoons cilantro, finely chopped

Directions

In a small skillet, heat oil over medium heat. Add garlic, onions, and jalapenos. Cook long enough to soften the bite of the garlic, but not long enough for it to brown, 3-4 minutes. Remove from heat to cool slightly.
Thinly slice the tomatoes and arrange them on a large serving platter or tray with little overlap. Sprinkle the tomatoes with salt, to preference.
Stir vinegar into cooled garlic mixture. Spoon over sliced tomatoes. Garnish with cilantro.
Serve at room temperature for the best flavor.

Berry Baked Oats

Fri, 09 Sep 2022 23:06:49 GMT

Berry Baked Oats

Ingredients

2 ¾ cups rolled oats

½ cup ground flax seeds

¼ cup maple syrup *

½ cup mashed banana (1 ripe banana)

2 eggs

1 ½ cups milk of choice

¼ cup oil

1 teaspoon baking powder

¼ teaspoon salt

1 ½ teaspoons cinnamon

1 teaspoon vanilla extract

1 ½ cups frozen berries

Instructions

Preheat the oven to 375℉. Spray a 9×9-inch baking dish with nonstick cooking spray.
In a large bowl combine the mashed banana, eggs, syrup, oil, and milk. Stir in oats, flax, cinnamon, salt, baking powder, and vanilla extract. Quickly and gently fold in frozen berries.
Transfer batter to the prepared 9×9-inch dish. Top with a few additional frozen berries, if desired.
Bake for 30 minutes or until the center is just set. For a more firm, bar-like, oatmeal bake, bake for 33-35 minutes.
Let set for 5 minutes before serving.

*I used maple syrup because I like the flavor. Granulated sugar, brown sugar, honey, or another sweetener would work well too.

Serves: 9

Mushroom Arugula Pasta

Fri, 09 Sep 2022 23:03:51 GMT

Mushroom Arugula Pasta

Ingredients

4 garlic cloves, minced, divided

1 lemon, zested, juiced, divided

¼ cup olive oil, divided

1 teaspoon red pepper flakes

¼ onion, diced

1 pound mushrooms, sliced

½ cup parmesan, grated

4 cups lightly packed arugula, spinach, or a combination

8 ounces whole wheat or legume-based pasta

Salt, to preference

Pepper, to preference

Directions

Bring a large pot of water to a boil. Cook pasta according to package directions, minus 1-2 minutes. Pasta should be almost cooked, but not quite. Save the pasta water.
In a small bowl combine 1 minced garlic clove, lemon zest, lemon juice from half the lemon, 2 tablespoons of olive oil, and red pepper flakes. Set aside.
In a large, deep-sided skillet heat the remaining 2 tablespoons of olive oil over medium heat. Add the remaining 3 cloves of minced garlic, onion, and mushrooms. Season with salt and pepper, to preference. Cook until mushrooms are deeply browned and tender, 6-8 minutes. Add the arugula and cook until wilted 2-3 minutes.
Transfer the cooked pasta to the skillet with the mushrooms. Toss to combine. Add 1 cup of the hot pasta cooking water, grated parmesan, and lemon juice from the second half of the lemon. Stir to combine. Add additional pasta cooking water if needed to create a smooth sauce that clings to the pasta.
Add reserved lemon zest mixture to the pasta and cook an additional 30 seconds to 1 minute or until everything is warm.

Serves: 4

Spicy Greens & Beans

Tue, 09 Aug 2022 19:01:15 GMT

Spicy Greens & Beans

Ingredients

3 tablespoons vegetable oil

1 large onion, finely chopped

4 garlic cloves, minced

1 large jalapeño, finely chopped

½ teaspoon salt

¼ teaspoon black pepper

¼ teaspoon ground ginger

1 tablespoon garam masala

1 teaspoon ground turmeric

½ teaspoon ground cumin

½ teaspoon ground mustard

2 15.5-oz. cans white beans, rinsed

4 cups low-sodium broth

1 bunch kale, stems removed, chopped

Directions

1. Heat oil in a large heavy pot over medium-high. Add onion, garlic, jalapeño, salt, and pepper; cook, stirring occasionally, until vegetables are softened and onion is starting to brown at edges, 8–10 minutes. Sprinkle with ginger, garam masala, turmeric, cumin, and mustard; cook, stirring occasionally, until mixture is coated and spices darken slightly, 1–2 minutes. Add beans and broth to pot and stir, scraping up any browned bits. Bring to a simmer and cook, occasionally mashing* some of the beans, 15–20 minutes.

2. Add greens to pot and stir to wilt greens, 2-3 minutes. Season with additional salt and pepper, to preference.

*Mash the beans to create a creamier soup. A wooden spoon, potato masher, or immersion blender can work here. Be careful while mashing the beans; the broth is hot.

This recipe was adapted from one created by Bon Appetit. Find the original recipe: https://www.bonappetit.com/recipe/spiced-creamy-white-beans-and-greens

Breakfast Burritos

Tue, 09 Aug 2022 18:53:35 GMT

Breakfast Burritos

Ingredients

6 medium-large tortillas

2 russet potatoes (or 3 cups frozen diced or shredded potatoes)

1 tablespoon vegetable oil

12 eggs

3 cups baby spinach, raw

¾ cup fat-free refried beans

Salt and pepper to preference

Nonstick cooking spray

Directions

Preheat the oven to 400°F. Dice potatoes into small cubes and toss with oil in a medium bowl. Season with salt and pepper, to preference. Transfer the potatoes to a baking sheet and bake for 20-25 minutes or until browned and tender. If using frozen potatoes, prepare according to package directions.
Heat a large skillet over medium-high heat. Spray with nonstick cooking spray. Add eggs and cook, stirring occasionally. Add spinach to nearly-cooked eggs and continuing cooking until eggs are done and spinach is wilted. Season with salt and pepper, to preference.
Assemble the burritos by spreading two tablespoons of refried beans on each tortilla, topping with ⅙ the egg mixture, and ⅙ the potatoes (about ½ cup). Roll into burritos and return to the baking sheet.
Bake the burritos at 400°F for 10-15 minutes or until slightly browned.
Serve with salsa, hot sauce, and/or sour cream as desired!

Note: The burritos will keep well in the refrigerator for a few days. If planning to freeze the burritos, freeze on a baking sheet until solid before adding them to a shared container to avoid sticking or individually wrap each burrito in parchment paper.

Weeknight Chicken Gyros

Thu, 04 Aug 2022 14:21:14 GMT

Weeknight Chicken Gyros

Ingredients

⅓ cup Greek yogurt, plain, nonfat

¼ cup olive oil

1 ½ pounds chicken breast, cut into thin strips

2 tablespoons lemon juice

4 garlic cloves, minced

¼ cup onion, diced

1 tablespoon paprika

1 tablespoon oregano

½ teaspoon salt

6 pitas or naan, warmed

Feta Tzatziki

4 ounces feta

¼ cup Greek yogurt, plain, nonfat

1 clove garlic, minced

2 tablespoons lemon juice

1 cucumber, shredded or finely chopped

Directions

1. In a large bowl, combine the yogurt, olive oil, chicken, lemon juice, garlic, onion, paprika, and oregano. Let marinate for 15 minutes or up to overnight in the refrigerator.

2. Preheat the oven to 425° F. Arrange the chicken on a baking sheet. (Foil recommended for easy cleanup.) Bake 15-20 minutes, or until cooked to an internal temperature of 165°F.

3. While the chicken is baking, make the tzatziki. Combine the feta, yogurt, garlic, and lemon juice in a blender and blend until creamy. Stir in the cucumbers.

4. To assemble, stuff or spread each pita with tzatziki and top with chicken. Serve with lettuce, pickled red onions, fresh herbs, or other condiments as desired.

Basil Peach Salad

Thu, 04 Aug 2022 14:16:03 GMT

Basil Peach Salad

Ingredients

1 cup blackberries

1 cup strawberries, sliced

2 large peaches, sliced

1 tablespoon lime juice

1 teaspoon lime zest

1 teaspoon honey

2 tablespoons basil, chopped

Directions

Make the dressing by combining the lime juice, zest, honey and basil. Set aside.
In a large bowl gently combine the fruit. Sprinkle with the dressing and stir lightly again.

Easy Tuna on Toast

Thu, 04 Aug 2022 14:04:55 GMT

Easy Tuna on Toast

1 teaspoon Italian seasoning blend

¼ teaspoon garlic powder

¼ cup sour cream, nonfat

1 5-oz. can tuna in water, drained

1 celery stalk, finely chopped

2 tablespoons onion, finely chopped

Salt and pepper, to preference

1 cup lettuce, shredded

4 slices, thin-sliced whole-grain bread, like Dave’s Killer Bread, lightly toasted

Directions

Drain tuna well; transfer to a medium bowl.
Add Italian seasoning, garlic powder, sour cream, tuna, celery, onion, and salt and pepper according to preference. Stir well to combine.
Build sandwiches by layering two slices of toast with the tuna salad. Top with lettuce and remaining pieces of toast.

Honeydew Salad

Sat, 23 Jul 2022 02:21:09 GMT

Honeydew Salad

Ingredients

3 tablespoons olive oil, divided

1 tablespoon sesame oil

1 garlic clove, minced

1 1" piece ginger, minced

½ teaspoon crushed red pepper flakes

¼ cup finely chopped cilantro

1 tablespoon apple cider vinegar

1 lime, juiced, divided

½ small honeydew melon, rind and seeds removed, cut into 3x1" pieces

2 large avocados, cut into 2" pieces (about 6 pieces each)

2 green onions, thinly sliced

Directions

Heat 1 tablespoon olive oil in a small skillet over medium-low. Add garlic, ginger, and red pepper flakes and cook, stirring, until red pepper flakes start to smell fragrant,60-90 seconds. Scrape mixture into a small bowl. Let cool slightly, then add cilantro, vinegar, remaining 2 tablespoons of olive oil, and sesame oil. Add half of the lime juice and whisk to combine.
In a large bowl toss honeydew with half of the dressing. Add avocados, onion, and remaining dressing; stir gently to coat.
Sprinkle with remaining lime juice.

This recipe was inspired by one created by Bon Appetit. Find the original recipe https://www.bonappetit.com/recipe/melon-and-avocado-crudo .

Grilled Asparagus

Wed, 06 Jul 2022 17:52:53 GMT

Grilled Asparagus

Ingredients:

1 bunch of asparagus

1/2 tbsp olive oil

1/2 tsp black pepper

1/2 tsp onion powder

1/2 tsp garlic powder

Instructions:

1. First, toss all ingredients together in a large bowl

2. Next, grill asparagus by placing on the grill horizontally.

3. After 1-2 minutes, turn asparagus over (the thicker it is, the longer it will take to grill).

4. Once all sides are somewhat crispy, take off grill and serve

*If you are air frying them, then place in air fryer for 8 minutes at 400 degrees

Grilled Salmon w/ Avocado Garlic Sauce

Wed, 06 Jul 2022 17:41:59 GMT

Grilled Salmon w/Avocado Garlic Sauce

Ingredients

For the salmon:

4 4-ounce salmon filets, boneless

Salt and pepper

Non-stick pan spray

For the sauce:

1 medium avocado, halved and pit removed

2 tablespoons olive oil

½ lemon, juiced (about 2 tablespoons)

1 teaspoon mustard

2 garlic cloves, minced

¼ teaspoon salt

⅛ teaspoon pepper

Directions

Heat grill to high temperature. Lightly spray a sheet of aluminum foil with non-stick pan spray.
Place salmon on foil and season lightly with salt and pepper. Place salmon and foil on the grill and cook until salmon reaches an internal temperature of 145°F, about 8-12 minutes.
In a food processor or blender combine sauce ingredients. Process until smooth.
Serve salmon with avocado garlic sauce; enjoy!

Notes: If you prefer a thinner sauce, you can add a splash of water or more olive oil. I recommend mincing the garlic before adding it to the food processor or blender to prevent any large pieces of garlic from remaining. Salmon can also be prepared in an air fryer or baked.

5 Tips to Avoid Late Night Cravings

Sat, 25 Jun 2022 00:38:11 GMT

5 Tips to Avoid Late Night Cravings

When working with individuals for weight loss, one of the biggest struggles that patients discuss is their urge to snack late at night. Usually during the day they have no issues eating healthy. They have balanced meals, healthy snacks, had plenty of fruits and vegetables, and stayed hydrated. Then the evening comes and for some reason their fridge and pantry is calling them. If you struggle with this, then use these 5 tips to try to avoid late night cravings.

1. Have a Satisfying Dinner

One way to mitigate late night cravings is to make sure you have a balanced and satisfying meal for dinner. Something with plenty of fiber, protein, and healthy fats is a good way to balance your blood sugars and make you feel full so your stomach won’t start growling right before bed time. A good balanced meal could include grilled salmon with a side of roasted asparagus and baked sweet potato. Another example would be a large salad with grilled chicken, almonds, and a whole wheat roll on the side. For more information on how to plan your meals click ( https://www.instagram.com/p/CNXmEL7FIYv/ ) or follow me on Instagram at jordanchenrdn for plenty of healthy tips and recipes.

2. Change Up Your Routine

Sometimes changing up your routine will rewire your brain to not associate a certain activity with snacking. For instance, if you go to the movies you may always want a soda and popcorn because this is what you associate going to the movies with. Certain cravings are sometimes just associated with your behavior in the evening, so instead of sitting down to watch TV (where you’re more likely to want to mindlessly eat), try instead to take your dog for a walk, lay down in bed to read a book, or make a to-do list for the next day. It’s difficult to rewire your brain, but disassociating snacking with your evening activity is helpful when trying to cut back on late night cravings.

3. Practice Mindfulness

I preach how no foods are off limits, and it is satisfying to give in to your cravings once in a while. If you find that no matter what you do, you always have the urge for one particular treat in the evening…… then eat it! However, I don’t mean eat a whole container of something. Practicing mindfulness is very helpful when satisfying a craving. For example, if you love a bowl of ice cream in the evening, then have 1 scoop and serve it in a small bowl. Savor each bite and eat without distractions. This will allow you to feel more satisfied after having your treat so you won’t feel as much of a desire to reach for seconds (or thirds).

4. Keep Triggering Foods out of the House

Some people may struggle with wanting to binge certain foods if they are in the house. It helps to tell yourself no foods are off limits, but sometimes this is easier said than done. For instance, if you find that you can eat an entire package of Oreos in one setting, this may not be the best snack option to have around. If possible, keep this out of the house. However, if you have a strong craving for Oreos (or chips, or candy, etc.) then maybe you can go to the Gas Station to buy a single portion of it.

5. Go to Bed!

Last but not least would be going to bed earlier. When you stay up late, your hunger hormone (ghrelin) increases. The ideal time to go to sleep before having your hunger hormones increase would be around 10:30pm. The other benefits from going to bed early include getting more sleep in general which help with regulating appetite and feeling more energized.

If you struggle with late night cravings then hopefully some of these tips can help. There are many factors in life that can affect your hunger cravings which includes stress, hormones, lifestyle, quality of sleep, etc., so talk to your doctor or schedule an appointment with a dietitian if you struggle with this issue.

Easy Ways to Stay Hydrated this Summer

Fri, 24 Jun 2022 17:37:28 GMT

Easy Ways to Stay Hydrated this Summer

Now that summer is here, I think an important topic to bring up is how important hydration is. Heat waves kill approximately 700 people each year according to the Centers for Disease Control . Obviously, staying hydrated is important for many reasons, and I’ll go over some tips on ways you can stay hydrated this summer and how to listen to your body to know if you need more (or less) water.

Have Fluid Dense Foods as Snacks

When talking about fluids, this not only includes water or other types of drinks, but also anything that would melt at room temperature. For example, gelatin, popsicles, watermelon (yes I know it doesn’t melt, but it is 99.9% water), yogurt, soups, syrups, etc. all count as fluids.

One good way to stay hydrated is by choosing to consume fluid-dense foods as meals or snacks. For example, having melon or cucumber slices as a snack will be more hydrating than snacking on crackers, pretzels, cheese etc.

Other treats to keep in a cooler could also be sugar free popsicles, fruit smoothies, or even frozen grapes.

Try Having Room Temperature Water

For some, a big glass of ice water in the summer sun is very refreshing. However, if you struggle to drink cold beverages, I find it is much easier to drink things at room temperature. Having a large glass of water at room temperature can be chugged more easily if you have a set amount of water you try to reach as a goal every day.

Always Carry a Water Bottle With You

The easiest way to set yourself up for success is by having water nearby at all times. If possible, try having a large water bottle at your desk or by your side throughout the day. I usually say “out of sight, out of mind” but the same can be said about “in sight, in mind”.

Other Scenarios to Consider

Keep in mind there are some conditions where it is best not to consume too many fluids. If you have heart failure or chronic kidney disease and are on dialysis, you may need to check with your doctor before chugging down glasses of water. If you notice swelling or edema in your legs or other areas of your body, check with your doctor if you’re drinking too much fluid (or consuming too much sodium).

If you like to stay active outside, it’s also important to take a water break every few minutes. If you are going to be active for more than an hour, it may even be beneficial to keep an electrolyte replacement drink on hand. It’s important to listen to your body and if you’re outside and feel fatigued, dizzy, or have a headache, make sure to get out of the heat cool off and not push yourself to your limits.

One rule of thumb for most people to know if they are getting enough water is by making sure their urine is light yellow. Again, it’s important to listen to your body and know what your limits are if you’re going to be out in the sun a lot this summer. If you struggle with knowing how much fluids you should be consuming, consider talking to your doctor or a registered dietitian.

Jordan Chen, MS, RDN, LD

785-236-9607

Weight Loss Medications: When to Consider Them

Fri, 24 Jun 2022 17:37:16 GMT

Obviously as a dietitian, promoting a healthy diet and lifestyle are my top priority when working with patients. However, there are some instances where (temporarily) supplementing your efforts with a medication may help you reach your goals and keep you on track.

Today I wanted to discuss what situations I come across when working with patients where I recommend they talk to their doctor about starting a weight loss medication, and what types of medications are on the market that your doctor may recommend.

*I want to preface these reasons first by saying I work with patients one on one and can typically tell they’re being honest with me with eating balanced meals, meeting adequate calorie, macronutrient, and micronutrient requirements before going on to these options. I also assess if their current weight is healthy based on body composition and body type, and only recommend medication use if they are heavily overweight or obese and need further assistance with weight loss.

1. If You Feel Hungry ALL THE TIME

If I have been working with a patient for a while and can tell they are being honest and are meeting all of their calorie, macronutrient, and micronutrient needs, but still feel like they are hungry most or all of the time, then adding a medication to suppress their appetite may be an option to help them reach their weight loss goals. Typically, a higher protein and high fiber diet with moderate amounts of healthy fats will help keep you satiated for longer, but if this still isn’t doing the trick, then a medication that helps suppress appetite may aid in reaching your goals.

I know first hand how unbearable feeling hungry or unsatisfied can be, but the weight loss process should not feel like torture. If it has been months and you have met with a professional (whether it be a dietitian or doctor) to determine if more adjustments need made to your diet or lifestyle first, and nothing is working, then a medication that suppresses appetite may be something to consider.

Some common appetite suppressing medications on the market currently include Phentermine, Bontril, Tenuate, Qsymia, Contrave, Ozempic, and Saxenda. All medications have risks for side effects so always talk to your doctor about the pros and cons of starting these medications.

2. If You Have Not Seen the Scale Move in Months

There is a “set point” theory (which has not yet been proven, FYI) in which our bodies get used to a certain weight and we will not be able to break from this weight. While this has never been proven, I do work with many patients who come across weight loss plateaus. Typically, we adjust our approach with the path we’re on (ex. adjusting calories/macronutrients, adding or subtracting certain types of foods in diet, trying various intuitive eating methods, modifying exercise regimen), but sometimes it can be daunting for a patient to meet with me and not find progress on the scale. I do look at other forms of progress such as body composition, visceral fat changes, blood pressure, cholesterol, and blood sugars, but know that the number on the scale is also important to many patients as well.

If you are not making progress with reaching your weight loss goals despite incorporating all of these healthy changes, you could take a look at other factors in your life that could be influencing your weight.

How are you sleeping and how stressed are you? Poor sleep hygiene and stress can increase cortisol levels, and when cortisol levels are higher it can be more difficult to lose weight.
Are you on any medications that have weight gain as a side effect? Some medications such as prednisone, Insulin, anti-seizure medications, beta blockers, neuropathic pain, and anti-depressants have weight gain as a side effect. Switching to a more weight-neutral medication can be an option (1).

It may be time to ask your doctor about adding a medication to get over your plateau if you’ve addressed some of these other issues and still can’t see the scale budge.

I do want to add that many times, patience is KEY and sticking with your healthy regimen will typically help you break that plateau. We are a society that likes FAST results, so it does also help to reflect on if you are setting the bar too high for yourself.

If you are struggling with motivation, you are not alone. Behavior change is hard and it can seem daunting when trying to reach a goal that may seem out of reach at this point. While I may suggest to seek out professional mental help, I also try to dig deeper as to why your motivation remains low and help you understand more realistic expectations with your current behavior and long term success.

If I sense that a patient is about to throw in the towel all together despite all of the healthy habits they have adopted, I may also suggest adding a weight loss medication to their regimen to help keep their motivation high.

So those are some of my top reasons as to why I would suggest adding a weight loss medication to your regimen, but remember to always discuss this with your doctor. Typically weight loss medications work by increasing norepinephrine release, suppressing appetite, inhibiting absorption, or activating glucagon-like peptide (GLP-1) receptor, or a combination of the above (1). There are always risks involved when starting a new medication (and I usually try to keep patients off medications as much as possible) but being very overweight and obese has its own risks so always be aware that you have options.

If you have struggled with your weight, feel free to schedule a consult or call for more information. Overall, understanding and implementing adequate nutrition is the first step when it comes to weight management.

Jordan Chen, MS, RD

785-236-9607

1. Bartfield, Jessica. Pharmacological Management of Obesity and Diabetes: Important Considerations for Optimal Patient Care , vol. 41, no. 6, June 2021, pp. 24–29.

When it’s OK to Ignore Your BMI

Fri, 24 Jun 2022 17:31:32 GMT

When it’s OK to Ignore Your BMI

As a nutrition professional working in health care, it is hard to ignore that BMI has its place when taking into consideration a patient’s overall health. However, BMI was meant to be used to look at general populations and not to box an individual’s total health based on this one number.

Just for a little background, BMI stands for Body Mass Index. It is calculated by dividing your weight (in kilograms) by your height (in meters) squared. And if you don’t already know, here is a table describing what your BMI would be based on your height and weight.

Now, I understand why it’s important to categorize BMI into these different categories, but I find it very frustrating when I have patients come in that absolutely get their mind set on a specific goal weight because of this chart.

There are so many other indicators of health that you can consider, and one of my biggest pet peeves is when individuals start placing their value as a person based on this chart. I am going to give 4 examples when it’s ok to start ignoring your BMI:

1. If You are Very Athletic

You have probably heard that muscle is much more dense than fat and this is true. If you are athletic or muscular, your BMI will tend to be higher and you may be considered “overweight” or “obese”, but obviously you would be much more fit than the general population. This is why it is good to also take waist and hip measurements, as well as full body composition measurements to track your lean body mass and body fat percentage.

2. When you Truly Feel Good and Know You’re Making Healthy Choices

At some point in your weight loss journey, you are going to intuitively eat healthy, enjoy the foods you eat without feeling guilty, and also enjoy being physically active. If you have hit a point in your weight loss journey where your weight has stalled and the only way you have been getting over that hump is to feel chronically hungry and fatigued, then your “healthy” weight may not be what you think it is. Don’t get me wrong, I don’t think the average obese person is at a point where it would be healthy to maintain their current weight, but I do think that it can be healthy to be a few pounds “overweight” or a little curvier depending on your lifestyle and genetics.

3. If it is Affecting your Mental Health

While I work with individuals for healthy weight loss, I obviously take a look at the whole person and not just the number on the scale. If people come to me because they think getting to a magic number on the scale will solve all of their problems, then I have to dig in why this number is so important. Unfortunately, diet culture bombardes us with impossible body standards, extreme diets, and weight loss products (that usually don’t work), but I try to work on giving patients the building blocks they need so they can have a healthy relationship with food while still reaching a healthy weight FOR THEM. If you find yourself obsessing over the scale and making choices when it comes to food or exercise that you know aren’t beneficial for your mental or physical health, then you may need to reflect on why that number is so important to you.

4. When Looking at Other Health Markers

Yes, weight has its place as an indicator for health, but let’s think about other indicators of health that should be considered. If you are a “healthy weight”, but your blood sugars are out of control, you have elevated blood pressure, or high cholesterol, then you probably need to talk to your doctor or dietitian on ways to make diet and lifestyle changes. Just because someone looks healthy on the outside, does not mean their behaviors are healthy, and this will be reflected in other ways besides a BMI chart.

So as you can see, the BMI has its place in health care but it doesn’t always reflect how YOU as an individual should weigh, and shouldn’t be used to make you feel “lesser than” when trying to reach your health goals. Please consider reaching out if you think you need help making healthy and sustainable changes in your life so you can reach your own nutrition goals!

Jordan Chen, MS, RDN

rdn@manhattannutritionclinic.com

785-236-9607

How to Stay on Track with Weight Loss Goals While Traveling

Fri, 24 Jun 2022 17:29:22 GMT

How to Stay on Track with Weight Loss Goals While Traveling

With Memorial Day past us and vacation destinations starting to open up again, many people have travel plans (and in the process may start to throw in the towel on staying on track with their health goals). I agree you shouldn’t be on any strict dieting regimen when you’re on vacation, however, being mindful and planning ahead are key so you don’t completely derail yourself from your weight loss goals in the process.

Here are 4 tips for making healthy choices while on vacation:

Healthy snacks to-go:

Having healthy snacks on hand are an easy way for you to mitigate grabbing the first bag of chips or candy bar at any gas station. Snacks such as apple slices, yogurt, nuts, berries, and sliced veggies are easy items to have on hand in a cooler so you can eat them on the go. If you are in a pinch and stop at a gas station, some of the healthier options can include nuts, beef jerky (watch out for sodium, though!), and trail mix.

Think ahead for meals:

If you know you’re on the road and don’t feel like bringing your own meals with you (understandably), there are always healthier options you can pick at fast food places. If you get a hamburger, maybe skip the fries and drink this time. Or if you know you’ll be driving all day, it may be best to have a small snack in place of a meal while traveling since you won’t be moving very much. You can refer to my older post about listening to your body for weight loss if you want further tips on listening to your body for hunger and fullness cues.

Dining Out

If you’re out to eat at a fancy restaurant, there are some key words for knowing which foods to limit and which foods may be healthier on your trip. For example, if something says “smothered”, “creamy”, or “deep fried”, these items are probably a lot heavier in saturated fats and may be best to share with your partner or take the other half to-go. On the other hand, if you notice words such as “grilled” or “fresh”, it may indicate that it will be leaner and a bit more heart healthy. Other healthy swaps include swapping your side item for a fresh fruit bowl or salad.

Change Your Mentality

So many people struggle with an all-in or all-out mentality. The reality is there is always grey areas and vacations are no exception. Of course you should enjoy yourself and still eat foods you really like, but being mindful of portions and balancing out your meals and snacks throughout your trip are key so you can still make progress while away from home. There will always be events, trips, birthdays, parties, graduations, etc. that come up and it is important to realize that you don’t have to be on “diet mode” vs “vacation mode” your entire weight loss journey, but you should always be in “mindful mode”.

I just got back from my first trip before COVID and definitely splurged (in fact, I am struggling to recall eating a single vegetable the past 3 days!). The good news is that your diet consists of weeks and months of eating patterns, and is not defined my a few days out of the year. However, I hope some of these tips help while you’re on your next vacation. If you have any other tips you’d like to share, please leave a comment below!

Jordan Chen, MS, RDN, LD

RDN@manhattannutritionclinic.com

Healthy Cooking for One

Fri, 24 Jun 2022 17:25:06 GMT

Healthy Cooking for One

Do you live alone and struggle to come up with meal ideas? It is completely understandable if you are wanting to have just a small portion of something you’re in the mood for (and not have to feel pressured to eat it the next 4 nights so it doesn’t go to waste).

However, this is much easier said than done. One barrier you may run into is having your fresh ingredients go bad in a short time. Or you may lack some simple cooking techniques in order to whip up something tasty with the supplies you already have at home.

Don’t worry, though! You aren’t alone. According the United States Census Bureau , 29% of adults in the United States live alone. You may also live with others but just prefer to eat other foods than them. Either way, it’s definitely doable to cook meals from scratch for just one person and I attached 3 recipes below.

Here are a couple of tips if you want to cook meals from scratch for one at home:

1. Buy ingredients that can be used in multiple recipes

If you have staples always on hand such as onions, garlic, milk, pasta, flour, butter, broth, various herbs and spices, etc., you should be able to throw something together quite easily. I personally like to look up various recipes and see what I can make with the ingredients I have on hand. You can make the dishes healthy by having frozen vegetables on hand to have as a side dish, or even plant your own garden for fresh produce in your own yard.

2. Don’t Overcomplicate it

As long as you have a pairing of starch + protein + vegetable it would generally be a balanced meal. Try experimenting with different combinations. For example, try a sweet potato with black beans and mixed veggies as a topping. Or you can try brown rice with stir fry chicken and vegetables on top. There are so many ways to build a balanced meal, but sometimes you just have to think outside the box.

Here are some other tips to consider if you eat meals by yourself and struggle with meal ideas:

1. Try a meal delivery service

There are so many companies that cater to people who enjoy cooking but don’t want bulk ingredients. Companies such as Hello Fresh, Blue Apron, and Freshly come to the top of my mind, but the market is getting competitive now. If you are a senior on Medicare or Medicaid, you may qualify for free meals that are customized to fit your nutrition needs through Mom’s Meals as well!

2. Frozen meals

Many patients that I work with turn to frozen TV dinners as an easy alternative. The only downside to these options is that they tend to be packed with sodium, which may especially be an issue if you have any heart issues. If you do prefer this option, my tip is to find meals with less than 600 mg of sodium.

3. Batch cook

If you like planning ahead and having healthy meals you can just reheat at home, then meal prepping may be an option for you. My tip here is to think of recipes that freeze well, so that if you want to eat leftovers, you have a variety of options and don’t get burnt out. I also suggest balancing meals so that you have some sort of vegetable, protein, and starch. Sometimes having frozen microwavable vegetables on hand and reheating your starch and protein is a good way to have easy, reheatable meals.

If you have any tips for cooking for one or have recipes you enjoy cooking at home, please leave a comment, and don’t forget to check out the recipes posted below!

Why an Instapot Should be a Staple in Your Kitchen

Fri, 24 Jun 2022 17:25:00 GMT

Why an Instapot Should be a Staple in Your Kitchen

Contrary to other nutritionists and dietitians, I am not the best at meal planning. As I have mentioned before—a lot of factors affect people’s food choices for the day, and one of the biggest for me is I want to eat something I’m in the mood for and I want is FAST.

One thing that has been a game changer in my kitchen has been an Instapot. You can cook rice, meats, stews, vegetables, potatoes, and much more, in a fairly short amount of time. You can also use it as a slow cooker or to sauté foods as well.

Here are my top 3 items I like to make with my Instapot:

#1- Rice

Rice is a great addition to a meal if you want an easy starch. You can use brown rice or wild rice if you want a little more fiber. Rice goes well with saucy dishes, Asian entrees, and makes a great side dish if you add different herbs and spices.

If you’re wanting to make rice for just yourself, all you have to do is add 1/2 cup of your choice of rice to your Instapot. Next, try getting rid of some of the starch by adding water and agitating the rice. Drain the water and do this one more time. Then add in about ½ cup of water (I like to use the finger test which you can find out more about at https://lifehacker.com/measure-rice-to-water-ratio-using-your-finger-1709670061 ).

Then there’s usually a “rice” button, but this would be the same as cooking it on medium pressure for 15 minutes. This is such an easy and fast way to get a quick starch to your meal. Keep in mind 1 cup of plain white rice has about 45g carbohydrates but only 2g sodium. You can switch it out for brown rice and add an extra 4g of fiber to your diet as well!

#2- Shredded Chicken

Another favorite that I like to make is shredded chicken. I like using shredded chicken in different soups and stews, as well as tacos or barbecue. You just add whichever spice, herb, or sauce to the dish and it’s good to go!

Making shredded chicken in an Instapot is also very easy. You just add a thawed chicken breast into the pot and add some water on top (I like to add chicken broth) until the chicken is partially covered. Next, you press the “poultry” button (equal to 15 minutes at medium pressure).

Once done cooking, just use two forks to shred. I find it easier that the stove top method of shredding chicken.

One of the other things you see me use my Instapot for is steamed vegetables. I am always encouraging more veggie intakes with patients and this is just a way to cook up veggies fast.

Items I cook most frequently include carrots, broccoli, and cauliflower.

All you need to do this is a trivet to set the veggies on (ideally you would have a steamer basket, but this would be an additional purchase). Then you place the vegetables on top of this and add about 3/4 cup water into the pot. You can cook for 2-4 minutes, depending on how firm or soft you like your vegetables

These are the top three things I make in my kitchen using my Instapot. Comment below what some of your favorites are! Also check out https://www.instagram.com/jordanchenrdn/ where there are more healthy recipes.

5 Best High Fiber Foods for Lowering Cholesterol

Fri, 24 Jun 2022 17:17:57 GMT

5 Best High Fiber Foods for Lowering Cholesterol

I’m sure many of you have heard about the importance of getting fiber. There’s many benefits to it including improving gut health, keeping you “regular”, helping you feel full, helps regulate blood sugars, and also helps lower cholesterol.

What is fiber exactly? It is a type of carbohydrate from plant foods that is unable to be digested in our bodies. There are two types of fiber- soluble (viscous) and insoluble, and we need BOTH types in our diet to get all of the health benefits fiber has to offer.

I always tell patients that the insoluble fiber is like a scrub brush for your intestines and helps with regularity, and that soluble fiber is the kind that forms a gel and helps lower your bad cholesterol. Soluble fiber works so that it binds to bile acids to help excrete cholesterol in your body. Aim for 5-10g of soluble fiber every day if you’re trying to lower your cholesterol naturally. Doing so can lower your cholesterol at LEAST 5-11 mg/dL or more! Here are my top 5 favorite foods I recommend to implement in your diet now to lower your cholesterol:

1. Beans

I’m sure you’ve heard the term, “Beans, beans, they’re good for your heart” but do you know why? A half cup of beans (any kind) has 3g of soluble fiber, and 6g of total fiber. This fiber packed product is a great meat substitute if you’re looking to cut back on your meat intake and make heart healthy choices for meals.

2. Oatmeal

There is a reason that oatmeal is one of the top healthiest breakfasts. This fiber packed hot cereal packs in 4g of total fiber in a half cup (dry) and provides 2g of soluble fiber. Aim for whole oats and ones without added sugar for best health benefits, and I always recommend adding a healthy fat or protein such as nuts or a hard boiled egg to make you satisfied for hours.

3. Apples

I’m sure you’ve also heard the term, “An apple a day keeps the doctor away” and part of it is because this is a nutrient packed food and a good source of soluble fiber. You can get 4g of total fiber and 1g of soluble fiber from one medium apple. I always tell people that fruit is like nature’s fast food and grabbing an apple as a snack is one easy and healthy way to get your fiber in take in.

4. Pears

I’m adding another fruit on this list. Pears are a great summer fruit and pack in 5g of total fiber, 3g of which is soluble fiber. Again, this is a great snack to have on the go or you can add it to fruit salads. This can also be added to smoothies as well!

5. Peas

Last, but not least, I think peas should be on your list of high fiber foods for lowering cholesterol. Even though this is considered a starchy vegetable, once you add in the total fiber (which is 4g in a half cup serving), you only get a net of 8g of carbohydrates. Another plus is that you get 1g of soluble fiber too. The next time you have a meal, consider having peas as a side dish, or add peas as a topping on a salad or add it to your soup.

I hope you have some good ideas on ways to add soluble fiber to your diet. Comment below some of your favorite high fiber foods and dishes!

Coconut Oil for Weight Loss and Heart Health?

Fri, 24 Jun 2022 17:13:50 GMT

Coconut Oil for Weight Loss and Heart Health?

Over the past few years I’ve noticed a phenomena over coconut oil being a miracle fat. After a quick google search, some uses include cooking, lotion, shampoo, stain remover, wound healer, eye makeup remover, wood shiner, deodorant, and much more! I just wanted to get some facts out there on whether or not eating of this fat will help you waist line (and heart), or if this is another food to watch portions on.

Just so everyone is aware, coconut oil is a fat made up of primary medium chain fatty acids. It is a plant oil derived from the kernels, meat, and milk of the coconut. It is almost entirely made up of saturated fat, which is the type that is recommended to limit for heart health. I think many people think that since it is plant derived, it is somehow healthier that other saturated fats, but that is just simply not the case. Some studies have found that it can raise your good cholesterol (HDL cholesterol), but studies also find that it raises your bad cholesterol too (LDL cholesterol). On the contrary, I don’t think everyone needs to avoid it completely! However, I think it is important to discuss the nutrition composition and amount to limit it to if you’re trying to improve your lipids and lose weight in a healthy way.

In one tablespoon of coconut oil, there is:

130 calories

14g of total fat (13 of which is saturated fat)

And….. that’s it! Typically, for heart health you would want about 7% of your daily total calories to come from saturated fats. For someone with a 2,000 calorie diet, this would be about 15g/day. As you can see, one tablespoon would be about what you need for a whole day for saturated fats.

So bottom line is that you should still watch portions. There are some benefits to having medium chain fatty acids, but the cons of this being a very calorie dense and high saturated fat food means limiting to no more than 1 tbsp/day (even less if you have other sources of saturated fats such as fatty meats, cheeses, or dairy).

I hope you found this information helpful for your next grocery store trip. Comment below which other foods you are unsure of!

How Exercise Helps Your Heart

Fri, 24 Jun 2022 17:11:54 GMT

How Exercise Helps Your Heart

I’m sure many of you already know that physical activity is very important for overall health. Being physically active helps manage stress, helps you maintain a healthy weight (although diet does play a much larger role), helps improve mood an energy, decrease gastrointestinal issues, as well as improve insulin sensitivity.

Since physical activity works your muscles and helps you burn energy, remember that your heart is the most important muscle in your body! Your heart pumps about 2,000 gallons of blood every day. If your heart is stronger, it beats slower and is more efficient. Here are ways that exercise can benefit your heart:

1. Lower blood pressure - As you exercise, your heart becomes more efficient at pumping blood which results in lower blood pressure levels. Ideally, your blood pressure is ≥120/80

2. Raise your HDL (“good”) cholesterol - HDL absorbs cholesterol and carries it back to the liver, and exercise has been known to help this process by increasing the production and efficiency of enzymes that carry out these actions. 40 minutes of cardiovascular exercise three to four times per week can raise HDL cholesterol by 2.5 md/dL.

3. Lower your triglycerides - Exercise has been found to lower your triglycerides by increasing the gene (apoC3) that prohibits the production of enzymes associated with triglyceride formation (lipoprotein lipase and hepatic lipase). (1)

Keep in mind any type of movement can help your heart. Generally getting 150 minutes of moderate exercise (50-70% of max heart rate) a week or 75 minutes of vigorous exercise (70-85% of max heart rate) can help with overall health. If you struggle knowing where to start, set small goals for yourself and break up the exercises throughout the day if that works better for you. Taking your dog for a walk, doing extra chores around the house, taking the stairs, and parking further away all add up.

1. Wang Y, Shen L, Xu D. Aerobic exercise reduces triglycerides by targeting apolipoprotein C3 in patients with coronary heart disease. Clin Cardiol . 2019;42:56-61 https://doi.org/10.1002/clc.23104

How to Calculate Your Carbohydrate Needs

Fri, 24 Jun 2022 17:11:19 GMT

How to Calculate Your Carbohydrate Needs

Even though some people may love carbohydrates and others swear they are the one thing you need to cut out of your diet, typically people need about 40-60% of their daily energy needs from carbohydrates every day. Typically, carbohydrates are what gives us energy. We consume something such as a starch or sugar, and our bodies can immediately use this as energy. If unused, it gets stored in our muscles as glycogen and then we can use these glycogen stores for immediate energy as well.

How exactly do you calculate this, though?

First you need to figure out how many calories you need in a day. The calculation I always use in the Mifflin St. Jeor equation (W= weight in kilograms, H = height in centimeters, A = age)

For men:

BMR = 10W + 6.25H - 5A + 5

For women:

BMR = 10W + 6.25H - 5A - 161

Whatever number you get from this equation, you then multiply by your activity factor;

1.2 : If you are sedentary (little or no exercise) = BMR x 1.2
1.375: If you are lightly active (light exercise/sports 1-3 days/week) = BMR x 1.375
1.55: If you are moderately active (moderate exercise/sports 3-5 days/week) = BMR x 1.55
1.725: If you are very active (hard exercise/sports 6-7 days a week) = BMR x 1.725
1.9: If you are extra active (very hard exercise/sports & physical job or 2x training) = BMR x 1.9

Let’s say that you calculated your energy calorie to be 1,800 calories. Now that you calculated your calorie needs you can find out how many carbohydrates you need.

Take 50% of energy needs for carbohydrates of 1,800 to get 900. Sine there are 4 calories per gram of carbohydrates, you can divide 900 by 4 to get 225g.

This may seem like A LOT to some people, but keep in mind 1 piece of fruit generally has 15g, 1 cup of rice has 45g, ½ cup of beans have 15g. If you stick with high fiber and less processed carbohydrates, it is better for glycemic control and helping with keeping your energy levels up and heart healthy.

Why cholesterol management is important

bob@simplesitecompany.com (Bob Hansen) — Fri, 24 Jun 2022 17:07:29 GMT

Why cholesterol management is important

Since this month is American Heart Month, I figured I would discuss why managing your cholesterol is such an important key in overall health and wellness.

High cholesterol can be a silent killer. For healthy adults, it is recommended to have your cholesterol checked every 4 to 6 years. If you have risk factors for heart disease such as hypertension, diabetes, metabolic syndrome, or family history of high cholesterol you may need to get it checked more frequently.

Cholesterol is a fat-like substance that flows through your blood stream on proteins (cholesterol + proteins = lipoproteins). Having a diet high in saturated fats, highly processed foods, and added sugar increases your risk for cholesterol to build up in the wall of your blood vessels. This forms plaque, and can eventually lead to hardening and blockage in your veins and arteries, leading in heart attack or stroke.

Now that I covered the basics as to why cholesterol management is so important, let’s go over the different types of cholesterol in your body and goal levels to aim for.

LDL Cholesterol (low-density lipoprotein or “bad” cholesterol)- This type of cholesterol carries cholesterol to your cells. When you have too much of this type of cholesterol it can build up in your artery walls, resulting in narrowing of your artery walls and reduction in blood flow.

LDL goals:

· Less than 130 mg/dL for healthy individuals

· Less than 100 mg/dL for high risk patients

· Less than 70 mg/dL for those with heart or blood vessel disease

HDL Cholesterol (high-density lipoprotein or “good” cholesterol)- This type of cholesterol picks up excess cholesterol and takes it back to your liver

HDL goal:

· Desirable- greater than 60 mg/dL for both men and women

· For women, less than 50 mg/dL puts you at risk for heart disease

· For men, less than 40 mg/dL puts you at risk for heart disease

Total Cholesterol- This number is equal to the sum of your LDL and HDL cholesterol, as well as 20% of your triglycerides.

· Total cholesterol goal

· Desirable- less than 200 mg/dL

· Borderline- 200-240 mg/dL

· High- Greater than 240 mg/dL

Since this month is American Heart month, please consider getting your lipids checked. You can start making healthy choices today that can make a positive impact on your heart. Talk to your doctor or reach out to a dietitian if you need any help taking those first steps to making healthy changes in your life.

Hunger Cues; Listen to Your Body for Weight Loss

Fri, 24 Jun 2022 17:07:22 GMT

Hunger Cues; Listen to Your Body for Weight Loss

Based on my other blog posts, I’m sure many of you have already caught on that I’m not a fan of restrictive diets. I’m all about gradual changes that will last a lifetime. I have been using intuitive eating strategies for a while now in my practice, and wanted to give one of the biggest tips about breaking free from a restrictive dieting cycle—listen to your body!

I know many of you think this idea is crazy but trust me. When you track every ounce of food, weigh yourself multiple times per day, and eat certain foods at certain times, your body can get confused.

Take it back to the basics and ask yourself if you’re hungry. I usually start by writing a scale of 1-10 (1 = starving and 10 = stuffed) and have the patient tell me at what level they feel before and after eating. Many people wait until they are at a level 1 and end up overeating to an uncomfortable level of 9 or 10. Other people may eat when they are actually not hungry at all, but think they have to otherwise they’ll go into “starvation mode” (don’t get me started on this).

Generally, it is best to eat around a level 3 (when your stomach starts to growl), and eat slowly, enjoy your food, until you feel satisfied (around a level 7). This will help you key in on your hunger cues that you may have never thought about listening to in the past.

Sometimes, people are time restricted in their eating windows due to external factors, and that’s ok. You can just start by listening to your body and realizing you do have a hunger scale. Everyone is different, but I just thought about discussing this piece of information for those that are wanting a more intuitive eating approach for managing their weight.

Natural Ways to Lower Blood Pressure

Fri, 24 Jun 2022 17:03:22 GMT

Natural Ways to Lower Blood Pressure

For those who have elevated blood pressure (systolic blood pressure > 120 and diastolic blood pressure >80) the first intervention your doctor may do is put you on a blood pressure lowering medicine.

Unfortunately, many people may feel that once they are on a medication, they may not need to worry about changing their lifestyle (1). If you are wanting a natural way to improve blood pressure and hopefully cut back on some of the medications you’re on, focus on ways to modify your diet and lifestyle.

Tips for naturally lowering blood pressure:

1. Weight loss

This is one of the most effective ways to reduce blood pressure. On average, if you lose 2.2 lbs of weight this can decrease blood pressure by 1 mmHg (2). If you struggle with weight loss, check out some of my other blog posts going over weight loss tips.

2. Cut back on sodium

Aiming for sodium intakes of less than 2,300 mg (about 1 tsp of salt) per day is recommended for heart health. Cutting back on sodium can lower blood pressure 5-6 mmHg. Be mindful of reading food labels and limiting processed foods.

3. Physical Activity

If you exercise 30 minutes most days of the week, you can lower blood pressure by 5-8 mmHg (2). The key is finding any type of movement you enjoy doing, and don’t feel like you have to do the full exercise all in one setting. Even breaking it up into 10 minute sessions three times per day is great!

4. Alcohol

If you do drink alcohol, make sure you are consuming only moderate amounts (1-2 drinks per day). This can lower blood pressure by 4 mmHg (2).

Uncontrolled blood pressure can lead to other serious conditions such as heart attack or stroke. Behavior change can be difficult, so if you need to talk to a professional on where to start, consider reaching out to your doctor or dietitian.

1. Akbarpour, S., Khalili, D., Zeraati, H. et al. Healthy lifestyle behaviors and control of hypertension among adult hypertensive patients. Sci Rep 8, 8508 (2018). https://doi.org/10.1038/s41598-018-26823-5

2. https://www.mayoclinic.org/diseases-conditions/high-blood-pressure/in-depth/high-blood-pressure/art-20046974#:~:text=Eating%20a%20diet%20that%20is,Stop%20Hypertension%20(DASH)%20diet.

Ways to Cut Back on Sodium

Fri, 24 Jun 2022 16:57:09 GMT

Ways to Cut Back on Sodium

Many of us already know that watching sodium intake is important for your heart health. If you have any risk factors for cardiovascular disease, such as high blood pressure, diabetes, family history of cardiovascular disease, being over 55 years old, being overweight or obese, smoking, or sedentary lifestyle, you may need to pay close attention to your diet to make sure you’re eating a low sodium diet.

If you have any of these risk factors, try to limit your daily sodium intakes to around 1,500 mg per day. Just one teaspoon of salt has 2,300 mg of sodium! But getting rid of the salt shaker is just a fraction of where your sodium comes from. Most sodium we consume comes from processed foods in our diet.

Some of the saltiest foods include:

· Processed meats and cheeses

· Boxed or canned foods

· Microwave meals

· Sauces and gravies

· salty seasonings and rubs

One of my tips to people trying to cut back on sodium is to aim for whole foods, such as fresh or frozen fruits or vegetables, whole grains, lean cuts of meat, etc. Instead of cooking with salt, you can cook with any other herb or spice. Thyme, oregano, garlic powder, chili pepper, paprika, black pepper, etc. are all good ways to add flavor with no extra sodium.

Here are some tips when cutting back on sodium in your diet:

· Read food labels, aim for low sodium products (less than 140 mg per serving)

· Rinse out canned foods, this gets rid of 1/3rd of sodium

· Shop the perimeter of the grocery store, this is where less processed and more whole foods are located

· Cook with sodium free flavorings, and avoid salty additives such as table salt (doesn’t matter if it’s pink Himalayan salt or regular table salt), MSG, onion salt, and garlic salt

Some of the best dietary patterns for heart health include the Mediterranean diet or DASH diet. I hope you find ways to enjoy food with less sodium.

Jordan Chen, MS, RD, LD

Reasons You Aren't Losing Weight

Fri, 24 Jun 2022 16:54:03 GMT

Reasons You Aren't Losing Weight

I work with many patients who feel like they are doing everything to lose weight and still don’t see the scale budge. After taking a closer look into their diet, I have come up with some reasons why you may not be losing weight like you think you should:

1. The little things are adding up

Extra calories add up fast once you start to dig in and take a deeper look into your diet. Having a taste here or there, adding extra condiments, drinking your calories, having an extra portion of food at meals, and mindless snacking can all add up. For steady weight loss (usually 1-2 lbs/week) this would be about a 500 to 1,000 calorie deficit per day. It becomes very easy to eat above your calorie deficit goal, and many times these small chunks of calories here and there add up to hundreds of calories sometimes. So just be mindful and truthful with yourself.

2. You may already be healthy

Some people live an active lifestyle, have already on added sugars and junk foods, eat plenty of fruits and vegetables and still don’t see the scale budge. Maybe you don’t need to lose weight? Many people are technically overweight and are very healthy. One example is that elderly people are actually at a healthy weight and have lower mortality when their BMI is between 25 and 29. Another example is there are people who may be thin, but metabolically are unhealthy. I recommend not just looking at weight but also looking at other indicators of health such as cholesterol levels, blood pressure, visceral fat (fat that increases cardiovascular disease risk), glucose tolerance tests, etc. Weight is NOT the only indicator for health. There is a lot of grey area in this topic, but talk to your physician if weight loss is necessary based on your circumstances.

3. Be patient

If you just started making lifestyle changes recently, give the scale time to show your weight loss efforts. One of my favorite podcasts on Sigma Nutrition Radio has an episode called “The Poor, Misunderstood Calorie” that dives deep into this topic. Essentially, there is a lot of factors that affect weight and I recommend look at trends over time rather than obsess of fluctuations on a daily basis. Usually weighing yourself once per week is good enough to see trends. (However, if you have heart failure I would recommend daily weights to assess fluid retention status, but that topic is for another time)

4. Medical condition

If you have been diligent with your diet and truly feel like something is wrong, bring it up to your doctor. There are certain diagnosis or medications that affect weight and it can feel like an uphill battle if you try to restrict your diet with no changes in weight. Some conditions include hypothyroidism and PCOS, and some medications can cause weight gain as well.

Stress and Its Impact Your Heart and Blood Sugars

Fri, 24 Jun 2022 16:52:22 GMT

Stress and Its Impact Your Heart and Blood Sugars

I felt like this article was appropriate to write just due to how stressful this year has been. I’m sure many people reading this have felt their blood pressure rise from added stress this year. There are many negative health effects that stem from high levels of stress, and it’s important to just take a deep breath and get those cortisol levels down.

Now just to be clear, a little stress is actually a good thing. You feel driven and motivated when there is some stress in your life. There is also positive versus negative stress. Positive stress may come from planning something exciting, such as a wedding or a vacation. Negative stress can come from things such financial stress or stress about your health. There is also mental or emotional stress vs physical stress. All types of stress impacts your body, and while we can’t necessarily control outside factors that cause stress, we can manage how we react to these stressors.

Heart

When you feel stressed, the hormones (adrenaline and cortisol) you produce result in narrowing of your blood vessels. When blood vessels narrow, it becomes harder for your blood to move as freely in your body, and causes your heart to work harder. Fortunately, this effect is only temporary, and once you are out of the “fight or flight” mode, your vessels will return to its pre-stress level.

Blood sugars

Those same hormones that cause your blood vessels to constrict also increase your blood sugars. This is due to your body needing a quick energy source, and what is better than sugar? Glucose is released from the liver, and blood sugar goes up. At the same time, stress can block your body from releasing insulin, which can also aid in increasing blood sugars. For people that have a history of diabetes or prediabetes, managing stress levels can be a way to keep blood sugars under control.

Tips

While it’s easier said than done, managing stress is important for your overall health. Here are some quick, easy things you can do TODAY that can help:

Go outside- Being outside in natural green space can be calming. Not to mention, many people need the vitamin D! Try taking a break and go outside to get some fresh air

Exercise- Moving your body can help you use some of that “fight or flight” energy. Even a small walk can be beneficial

Take deep breaths- Taking deep breaths can aid in stress management. There are different breathing techniques, but if you feel overwhelmed, anxious, or stressed, even a few deep breathes can help relax you.

Make a to-do list- For those who get overwhelmed when you have too much going on, sometimes making a to-do list can help organize those thoughts

Spend time with others- I know with COVID this may not be realistic for everyone, but even a telephone call or cuddling your dog or cat can help relax you. Try to stay off social media and connect with others directly

Self care- Self care looks different for many people. For some this is setting boundaries at work, getting some peace and quiet at home, or unwinding with a glass of wine after a long day at work. Whatever you find helps relax you, take this time to enjoy the moment and always make sure to carve out more time for your own personal care.

No matter what you choose to do, enjoy the moment and take steps to make changes where you can. Put yourself and your health needs first, because it not only impacts your mental state but your physical health as well.

Healthy Thanksgiving Day Tips

Fri, 24 Jun 2022 16:50:48 GMT

Healthy Thanksgiving Day Tips

Let me start off by saying I absolutely am not a fan of restricting, especially on a day when you’re supposed to be enjoying yourself with friends, family, and yummy FOOD. I always preach how you can fit your favorite foods in your diet, and Thanksgiving day is no exception. However, some people may find Thanksgiving to be anxiety inducing because there is a lot of yummy (and maybe not so heart health or diabetic friendly) dishes on the menu. Here are some tips for Thanksgiving day that you can keep in mind for this holiday season:

1. Use smaller plates

When you use a large saucer plate to use to load up all of your foods, you may find yourself eating to an uncomfortable degree. Try using a smaller serving plate so your eyes don’t become bigger than your stomach.

2. Keep serving dishes on another table

It’s very easy to keep serving yourself when the food is right there in front of you. You will find yourself reaching for seconds less if you have to go into the other room or go to a different table to help yourself to seconds.

3. Keep portions in mind

You can have all of your favorite holiday foods, but just be mindful of portions. Maybe load up on your greens first, but still have your portion of mashed potatoes and gravy, or dinner roll, or piece of pie. I know many people try to avoid some of these heavier or starchy dishes because they think they can’t have them, but some people may feel deprived if they have a mindset where certain foods are “off limits”. So go ahead and enjoy your favorite foods!

4. Leftovers

Keep in mind, you don’t have to eat everything in one day. There is plenty of time to eat leftovers, and many foods are just as tasty the next day. You can use leftovers to make turkey sandwiches, turkey soups or stews, or have some extra side dishes that you can use the next few days. You can even bag items up and freeze into meals that you can reheat for many months (if needed)! Just make sure to store foods at a safe temperature and throw out if it’s been too long.

I hope you all enjoy your holiday meals, and enjoy time with friends or family in a safe way.

Cucumber Lime Salad w/Mint

Wed, 08 Jun 2022 14:18:00 GMT

Ingredients

1 cucumber

2 tablespoons red onion, diced

2 tablespoons fresh mint, finely chopped

1-2 tablespoons fresh lime juice

Zest from half a lime (about 2 teaspoons)

1 tablespoon olive oil

Salt, to taste

Directions

Peel cucumber and slice into thin rounds. Place in a medium-large bowl.
Zest half a lime into cucumbers and add juice lime juice.
Add in onions, mint, olive oil, and salt.
Toss to combine. Enjoy chilled.

What is the DASH Diet?

Thu, 02 Jun 2022 13:00:00 GMT

What is the DASH Diet?

The DASH Diet (or DASH Eating Plan) is an eating pattern intended to promote heart health. DASH stands for Dietary Approaches to Stop Hypertension. (Hypertension is another name for high blood pressure and contributes to poor heart health.) The diet does not specify certain foods on certain days or at certain times but is meant to be a flexible pattern that includes a variety of nutritious foods throughout the week.

What foods are included? What foods are limited?

Like the healthy diet recommendations of MyPlate, the DASH Diet recommends eating vegetables, fruits, and whole grains. It includes fat-free or low-fat dairy products, fish, poultry, beans, nuts, and vegetable oils. Foods rich in potassium, calcium, magnesium, fiber, and protein are especially encouraged. The DASH Diet recommends limiting foods that are high in saturated fats and foods and drinks with added sugar. This pattern recommends choosing foods that are low in sodium, with most people consuming less than 2,300 milligrams of sodium each day (about 1 teaspoon).

What health benefits are associated with the DASH Diet?

The DASH Diet was created to promote heart health. Following this eating pattern may lower blood pressure and LDL “bad” cholesterol.

How can I try this diet?

Small changes are always best for creating lasting change. Assess your current eating habits and identify areas where you can add more nutritious foods to your diet. If you notice a heavy consumption of the foods the plan suggests limiting, you may try switching to low- or non-fat dairy, switching saturated fats for vegetable oils, or cooking more at home to reduce your sodium.

Feel like you could use more guidance to improve your diet? Reach out to us! Dietitians specialize in helping individuals improve their eating habits and their health and we would love to work with you. Reach out to (785)560-2566 or rdn@mahnattannutritionclinic.com .

Note: This article was written for educational purposes and does not serve as medical advice.

Dry Spice Rub

Wed, 01 Jun 2022 20:52:00 GMT

Ingredients

1 teaspoon dried oregano

1 teaspoon dried basil

2 teaspoons garlic powder

2 teaspoons smoked paprika

1 teaspoon dry ground mustard

1 teaspoon brown sugar

½ teaspoon onion powder

½ teaspoon black pepper

½ teaspoon cayenne pepper

Directions

Mix everything together. Keep leftovers in a tightly sealed container for the best flavor.

Mediterranean Chickpea Salad

Mon, 23 May 2022 13:46:00 GMT

Ingredients

1 garlic clove, minced

¼ teaspoon dried oregano

1 tablespoon lemon juice

½ teaspoon salt

½ teaspoon black pepper

¼ cup olive oil

2 tablespoons red wine vinegar

2 cups cherry tomatoes

1 14 oz can chickpeas, drained and rinsed

1 cucumber, sliced

1 bell pepper, diced

½ small red onion, slivered

4 cups salad greens

¼ cup feta cheese (optional)

Directions

Combine garlic, oregano, lemon juice, salt, pepper, olive oil, and vinegar to make the salad dressing.
In a large bowl mix together tomatoes, chickpeas, cucumbers, bell pepper, red onion, salad greens, and feta. Pour salad dressing over this mixture and toss well to combine.

Pepper Egg Cups

Thu, 19 May 2022 14:13:00 GMT

Ingredients

2 bell peppers

4 eggs

Salt, pepper, dried oregano to taste

Pan spray

Directions

1. Preheat the oven to 375'F. Lightly spray a baking pan with pan oil; set aside.

2. Trim ends from bell peppers. Slice the center ring of bell peppers in half horizontally. Remove core and seeds from pepper rings without cutting through the rings. Dice the trimmed ends of bell peppers.

3. Place pepper rings inside the greased baking pan. Sprinkle 1-2 tablespoons of diced bell pepper inside of the ring. (There may be some diced peppers leftover. Keep these to use in stir-fries, salads, or other dishes.)

4. Crack one egg into each of the four pepper rings. Season with salt, pepper, and oregano as desired.

5. Bake for 15-20 minutes or until egg is set and pepper is soft.

Serves: 2

Avocado Goddess Dressing

Fri, 13 May 2022 21:31:00 GMT

Ingredients

1 avocado

½ cup basil leaves

1 teaspoon onion powder

1 garlic clove, minced

2 tablespoons lemon or lime juice

½ tsp salt

1 ½ tablespoons apple cider vinegar

2 tablespoons olive oil

3-4 tablespoons water

Instructions

Combine all ingredients, except water, in a food processor or blender. Process until a smooth paste forms.
Add water until the desired dressing consistency is reached. You may or may not need all of the water.

Monster Cookie Granola

Wed, 11 May 2022 14:06:00 GMT

Ingredients

3 Easy Cooking Methods for Vegetables

Fri, 06 May 2022 17:08:00 GMT

Changing the cooking method of a single vegetable is an easy way to transform it into seemly different dishes and bring out different flavors.

Think about how many different ways you can cook a potato. Mashed, boiled, roasted, fried…. Each of these techniques changes the potato and makes it into something different (and still delicious!). Those techniques work on a variety of vegetables, but a few other methods to change up your veggies include:

Blanching: Boil the vegetable for just a few seconds then shock in a bowl of ice water. This retains the bright color of the vegetable, retains more nutrients than boiling to fully cooked, and produces a more tender bite than raw. Blanch carrots or green beans before freezing to prevent them from turning to mush after thawing. Lightly scoring the bottom of tomatoes or peaches before blanching makes peeling these plants easier.

Stir-frying or sauteeing: both methods rely on heating a small amount of oil in a hot skillet and quickly cooking pieces of vegetables or meat. Squash, onions, mushrooms, and pea pods all work great in this method. Cooked vegetables can be eaten plain or added to rice, noodles, or a salad.

Grilling: it’s getting to the time of year when more of our cooking is done outside, on the grill. Save some space for vegetables and cook them along with (or as) your main course. Slice larger vegetables like zucchini, eggplant, and cabbage into slabs, lightly oil, and place directly on the grill. Put smaller vegetables like mushrooms, tomatoes, and onions on a skewer or wrap them in foil to prevent them from falling through the grate. Cold, leftover grilled vegetables are great in grain bowls or salads

*Bonus method*

Don’t cook the vegetables at all! Some vegetables are commonly served raw (carrots, celery), but other vegetables like cabbage, kohlrabi, and fennel can also be eaten without cooking. Shredding or shaving hard vegetables is an easy way to eat some of these hard vegetables without cooking. Add these to salads or slaws for extra flavor and texture.

Which of these methods are you going to try?

Parmesan Roasted Squash

Thu, 05 May 2022 14:54:00 GMT

ngredients

1 acorn squash

2 tablespoons olive oil

1 clove garlic, minced

¼ teaspoon cayenne pepper

¼ teaspoon black pepper

⅛ teaspoon salt

¼ cup parmesan, grated

Instructions

Preheat the oven to 400°F. Rinse acorn squash, halve, remove seeds, and cut into slices about 1” thick.
Combine oil, garlic, cayenne pepper, black pepper, and salt. Toss sliced squash in oil mixture and spread coated squash into an even layer on a rimmed baking sheet.
Bake 40-55 minutes or until squash is tender and browned. For the darkest color, do not flip or stir squash while baking.
Sprinkle roasted squash with parmesan. Enjoy warm!

Spiced Roasted Radishes

Tue, 03 May 2022 15:18:00 GMT

Ingredients

1 pound radishes, cut into quarters

2 tablespoons extra-virgin olive oil

½ teaspoon cumin

½ teaspoon ground turmeric

½ small onion, diced

¼ teaspoon ground ginger

⅛ teaspoon red chili powder

½ teaspoon salt

Directions

Preheat the oven to 400°. Line a rimmed baking sheet with foil. Toss radishes with oil, onions, and spices in a large bowl. Transfer to the prepared sheet. Spread in an even layer and roast, tossing once halfway through, until browned and slightly crisped, about 30 minutes.
Enjoy!

Cooking with Fresh Herbs

Mon, 02 May 2022 14:10:00 GMT

It’s Spring in Kansas! And with Spring flowers, plants and herbs are popping up in many local greenhouses and many stores in general. Fresh herbs are fairly simple to grow, convenient to have on hand, and add great flavor to whatever is on the menu. There are lots of reasons to use herbs, so let’s dive into how to use them in your cooking.

Commonly Available Herbs

Basil: flavor similar to black licorice, commonly paired with tomatoes and a main flavor in pesto

Cilantro: fresh, green flavor; commonly found in Mexican dishes

Mint: fresh, slightly peppery; commonly paired with lamb or fish dishes

Oregano: earthy, slightly sweet flavor; commonly paired with tomatoes or meat dishes

Parsley: clean, green flavor; used in many dishes

Tarragon: flavor similar to black licorice, pairs well with vegetables or chicken

How to Store

Many herbs can last for several weeks in the fridge by storing them upright in a glass with a small amount of water, like flowers in a vase. If you prefer to store herbs in a plastic container, add a paper towel to the container to keep the herbs as dry as possible.

How to Wash

Herbs should be gently rinsed in cool water to remove dirt and sediment that may be present. A salad spinner works well for drying clean herbs, but light pressing with a paper towel also works. If you aren’t using the herbs right away, I would recommend waiting to wash them as any moisture speeds up their spoilage process.

How to Use

In many cases both the stem and the leaf of the plant are edible. Tear or chop the plant into small pieces to avoid a full bite of the herb. Herbs can be added during cooking for a more mellow flavor or served raw for a more fresh flavor. Fresh herbs have a less concentrated flavor than dried herbs so you will likely want to increase the volume if converting from a recipe that uses dried herbs. Usually multiplying the amount of dried herbs by three is a good place to start.

Broccoli "Pesto" Pasta

Mon, 25 Apr 2022 14:07:00 GMT

Ingredients

Lentil Avocado Salad

Tue, 19 Apr 2022 13:35:00 GMT

Ingredients

½ cup green lentils, rinsed

1/4 teaspoon salt

½ cup plain Greek yogurt, nonfat

1 garlic cloves, minced

¼ teaspoon dried basil*

¼ teaspoon ground turmeric

⅛ teaspoon black pepper

¼ cup unsalted, roasted sunflower seeds

1 ½ tablespoon fresh lemon juice

1 ripe avocado, cut into cubes

8 cups baby spinach or other greens

Directions

Cook lentils in a medium saucepan of simmering water until they are tender, 20–30 minutes. Drain, rinse under cold running water, and drain well again.
Mix yogurt, garlic, basil, turmeric, salt, pepper, and lemon juice in a small bowl to combine; set aside.
Assemble salad by topping salad greens with lentils, sunflower seeds, avocado, and dressing.

*This small amount of dried basil still results in a strong flavor. Reduce quantity if desired.

Serves: 4

Roasted Tahini Cauliflower

Mon, 11 Apr 2022 14:55:00 GMT

Ingredients

1 medium cauliflower

3 tablespoons tahini

1 tablespoon low sodium soy sauce or coconut aminos

1 teaspoon dried oregano

1 teaspoon dried basil

2 cloves garlic, minced

Salt and pepper to taste

Instructions

Preheat the oven to 425°F. Line a baking sheet with parchment paper and set aside.
Cut cauliflower into florets; include the stems.
In a small bowl combine tahini, soy sauce, herbs, garlic, salt and pepper.
In a large bowl combine cauliflower and tahini sauce. Mix well to evenly coat cauliflower.
Bake for 20-25 minutes or until cauliflower is tender and lightly browned.
Serve warm or cold. Great as is or in salads!

The Power of Green Vegetables

Fri, 01 Apr 2022 14:55:00 GMT

If you were asked to list five vegetables, chances are at least two or three from your list would be green. The color green is abundantly featured in the vegetable world and often these plants are viewed as especially good for you. I wouldn’t go so far as to say green vegetables are the best (different foods are different, not better) but with all the hype, let’s dig into what makes green vegetables so special.

Why are they green?

Green plants contain pigments called chlorophylls. These pigments provide the green color and also serve as the way a living plant collects energy from the sun, through photosynthesis.

Why should we eat green vegetables?

Vegetables of all kinds are great sources of vitamins and minerals. Green vegetables tend to be particularly full of folate, vitamin A, vitamin C, vitamin E, and minerals such magnesium. Vitamins and minerals do not provide calories and do not directly provide the body energy, but they help cells build and maintain themselves, contribute to energy metabolism, and keep the body in an overall healthy state. Some of these nutrients serve as antioxidants, which help cells protect themselves from damage.

Can I get the same benefits from a supplement?

Eating your vegetables is still the best way to get your nutrients. In addition to providing vitamins and minerals, consuming actual food provides satiety, flavor, fiber, and other nutrients not isolated in a supplement. Some vitamins/minerals are better absorbed by the body when eaten with other foods. However, if you are unable to consume your daily recommended amount of vitamins and minerals from, a supplement may be able to act as a “safety net” to help ensure you reach your goals*. It is also worth noting that supplements are not regulated by the FDA so there is little guarantee that what you think you are buying is what you are getting.

How can I maximize my vitamin intake?

Water-soluble vitamins can start to be destroyed if exposed to air, water, or heat. To preserve as many nutrients as possible, try these tips:

Chop produce close to the time when you are going to use it or store covered in airtight containers.
Cook vegetables in only a small amount of water. Boiling vegetables can cause some of the nutrients to leave the vegetable and enter the water. If you prefer boiled vegetables, try to reuse your cooking water in a soup base.
Cook quickly. Prolonged heat exposure can damage some vitamins. Microwaving, steaming, and stir-frying are quick methods of cooking vegetables.
Keep vegetables cool. In addition to extending the shelf-life, vegetables kept in a cool space will retain their vitamins for a longer time.

While these tips can help maximize the vitamins you get from your vegetables, don’t get too worried about your preparation method; any vegetable is better than no vegetables!

Do you feel like you struggle with getting enough vegetables in your diet? Reach out to me! I would love to help you develop a healthy eating style that works best for your life. (785)-560-2566 or rdn@manhattannutritionclinic.com .

*Consult your physician before starting a new supplement.

Eggs & Greens in a Tomato Harissa Sauce

Fri, 25 Mar 2022 15:28:00 GMT

Ingredients

1 (14 oz) can crushed tomatoes

1 tablespoon olive oil

2 garlic cloves, minced

¼ teaspoon crushed red pepper flakes

2 tablespoons harissa

1 tablespoon tomato paste

1 bunch of kale, stems discarded, leaves chopped

4 large eggs

Salt and pepper to taste

Toast, for serving

Directions

In a large skillet heat olive oil, garlic, and red pepper flakes until garlic begins to soften, about 2 minutes.
Stir in harissa and tomato paste; cook until tomato paste is a dark red, about 1 minute.
Add kale and crushed tomatoes. Cook, stirring often, until kale is wilted and sauce is slightly thickened, about 5 minutes.
Make 4 wells in the tomato mixture. Crack an egg into each well and cook until whites are set and yolks are to desired doneness, 8-10 minutes. Season with salt and pepper.
Serve with toast, if desired.

Apple Cinnamon Oatmeal Cups

Wed, 23 Mar 2022 12:51:00 GMT

Ingredients

1 ½ cups high protein milk (I used 1 (11.1oz) bottle of vanilla Fairlife)

2 large eggs

¼ cup dark brown sugar

3 cups quick oats

1 teaspoon baking powder

1 ½ teaspoons cinnamon

½ teaspoon vanilla extract

¼ teaspoon salt

1 cup chopped apple (I used 1 large apple)

½ cup chopped walnuts

Instructions

1. Preheat the oven to 350°F. Spray a muffin pan well with nonstick spray.

2. Whisk together all ingredients in a large bowl. Batter will be on the fluid side.

3. Fill each muffin compartment ⅔ full with batter.

4. Bake 15-20 minutes or until center is set and edges are browned.

Roasted Broccoli Salad with Cranberries, Fonio, & Feta

Wed, 16 Mar 2022 15:24:00 GMT

Ingredients

1/2 cup fonio, dry

24 oz frozen broccoli florets (about 4 cups fresh)

3 tablespoons olive oil, divided

1/2 teaspoon salt

1/2 teaspoon black pepper

2 tablespoons red wine vinegar

1/2 teaspoon honey

1/2 teaspoon dijon mustard

1/2 teaspoon dried oregano

1/2 tsp garlic powder

1/4 cup dried cranberries

1/3 cup feta, crumbled

Salt + pepper, to taste

Instructions

Preheat oven to 400'F.
Toss broccoli florets with 1 tablespoon oil, salt, and pepper in a large bowl. Spread florets into an even layer onto an unlined baking sheet*. Bake 25-30** minutes, or until browned, crisp, and tender.
Cook fonio*** according to package instructions, omitting any cooking oil.
Whisk 2 tablespoons olive oil, vinegar, honey, mustard, oregano, and garlic powder in a small bowl.
In a large bowl combine roasted broccoli, cooked fonio, olive oil mixture, cranberries, and feta. Serve warm or cold. Enjoy!

Notes:

*You can use a lined baking sheet for easier clean up, but the broccoli may not get as crispy.

**If starting with fresh broccoli, your baking time is likely going to be 35-40 minutes, dependent on the size of the florets.

***Fonio is a grain resembling couscous. Almost any cooked grain would work well in this recipe.

This recipe is modeled after one found at walderwellness.com. Find the original recipe here .

10-Minute Shrimp Gremolata

Tue, 15 Mar 2022 15:05:00 GMT

12 ounces peeled, deveined, frozen shrimp

1 tablespoon olive oil

⅛ teaspoon salt

¼ cup sunflower seeds

2 cloves garlic, minced

1 teaspoon grated lemon zest

1 teaspoon dried parsley

1 lemon, cut into wedges

Pan spray

Directions

Preheat the broiler. Line a baking sheet with aluminum foil. Spray foil lightly with pan spray.
Spread shrimp over the baking sheet in an even layer. Season with salt and pepper. Broil 3-4 minutes or until almost completely pink and cooked.
While the shrimp is broiling, combine olive oil, sunflower seeds, garlic, and lemon zest in a small bowl.
After the shrimp has had its 3-4 minutes in the oven remove the baking sheet from the oven and flip the shrimp to expose the opposite side. The pan will be VERY hot! Spoon the garlic mixture evenly over the shrimp. Broil for an additional 1-2 minutes or until shrimp is fully cooked. (Shrimp will be totally pink, 145°F internal temp).
To serve, sprinkle shrimp with parsley and serve with lemon wedges.

Peanut Butter Trail Mix

Thu, 10 Mar 2022 17:24:00 GMT

3 cups cheerios

⅓ cup dried cranberries (or other dried fruit)

½ cup pepitas (or other seeds)

½ cup walnuts (or other nuts)

¼ cup peanut butter (or other nut or allergy-friendly butter)

Directions

Place the cheerios in a large bowl. Place peanut butter in a small, microwave-safe bowl. Melt peanut butter in the microwave, stirring every 30 seconds.
Pour peanut butter mixture over cereal. Toss to combine.
Add cranberries, pepitas, and walnuts to cheerio mixture.
Pour coated cereal on a parchment-lined baking sheet. Refrigerate at least 2 hours for peanut butter to set. Store leftovers in the refrigerator.

Note: This is an eat-with-a-spoon trail mix. The spoon isn’t strictly necessary, but with no added sugars or fats (beyond what’s already in peanut butter) this mix stays a little sticky.

Serves: 8 (about 1/2 cup each)

Making the Most of Your Leftovers

Fri, 04 Mar 2022 14:43:00 GMT

Leftovers show up in many different forms. Sometimes it’s a smaller portion of the meal you made the night before. Sometimes it’s a random condiment and half a box of rice from takeout. However they look, they still have value and can be used towards creating your next meal. Here are a few tips on making the most of your leftovers.

#1. Eat leftovers as leftovers. Sometimes no additional work is needed to change your leftovers into another meal. Cold pizza for breakfast anyone? For food safety, chill leftovers quickly after a meal and reheat to 165°F if reheating.

#2. Make it into a salad. Introducing fresh greens to the dish makes the meal feel fresh and new. Smaller portions of grains or proteins or even cooked vegetables make great toppings for salads.

#3. Toss it in a stir fry. Like salad, stir frys are a great catch-all for small portions of odd leftovers. Use rice or pasta and add low-sodium soy sauce, some scrambled egg, and any vegetables you have on hand to round out the meal.

#4. Create a signature sandwich. Place your leftovers on bread, a wrap, or a tortilla. Now you have handheld leftovers that make an easy lunch or supper! Consider adding your favorite sandwich toppings to boost the flavor.

#5. Change the flavor profile. Sometimes adding new spices or another condiment is all it takes to make a meal feel brand new. Consider the existing flavors and choose something complementary to what’s already there.

Other considerations: Restaurant portions are often much larger than what we would normally eat at home. Set an intention to bring some of the meal home with you to be enjoyed again later. Similarly, restaurant meals often are heavy on starch and proteins and light on fruits and vegetables. Pair your leftovers with an extra serving of vegetables or some fresh fruit to make a more nutritionally balanced meal. Lastly, reusing your leftovers for another meal helps keep food out of the landfill. With a little creativity, we can help reduce food waste!

Could you use more help in creating balanced meals to eat throughout the week? Reach out to me at (785) 560-2566 or rdn@manhattannutritionclinic. I’d love to help!

Sheet Pan Chicken & Veggies

Thu, 03 Mar 2022 18:42:00 GMT

Serves: 8

2 medium sweet potatoes, scrubbed and diced into 1/2-inch-wide pieces

6 tablespoons extra-virgin olive oil, divided

2 ½ teaspoons salt, divided

1 ½ teaspoon black pepper

2 ½ pounds boneless, skinless chicken breasts, cut into bite-size pieces (about 2 medium breasts)

2 small heads broccoli, cut into florets (about 4 cups florets or a 24 oz bag of florets)

2 red bell pepper, cored and cut into 1/2-inch pieces

2 zucchini, halved lengthwise, then cut into 1/2-inch-thick half moons

2 yellow squash, halved lengthwise, then cut into 1/2-inch-thick half moons

5 teaspoons Italian seasoning

2 teaspoon garlic powder

2 teaspoon onion powder

1/4 cup grated parmesan cheese

Instructions

Place a rack in the center of the oven and preheat the oven to 400°F. For easy cleanup, line 2 large, rimmed baking sheets with foil. Lightly coat the foil with nonstick spray.
Place the sweet potatoes in a large bowl. Drizzle with 2 tablespoons olive oil and sprinkle with ½ teaspoon salt and ½ teaspoon black pepper. Toss to coat and then spread into a single layer on one baking sheet. Keep the bowl handy. Bake for 30-40 minutes, or until the sweet potatoes are soft and just beginning to brown.
Meanwhile, in the bowl that you used previously for the sweet potatoes, place the chicken, broccoli, bell pepper, zucchini, and yellow squash. Drizzle with the remaining 4 tablespoons olive oil. Add Italian seasoning, garlic powder, onion powder, and remaining 2 teaspoons salt and 1 teaspoon pepper. Toss to coat.
Transfer the chicken and vegetable mixture to the second sheet pan, using a spatula to spread everything into an even layer.
Bake for 20 to 25 minutes, stirring once halfway through, until the chicken is cooked through (165°F) and no longer pink in the middle and the vegetables are tender but not mushy. Sprinkle with Parmesan.
Reserve half of the chicken, vegetables, and potatoes for additional recipes.

*If making only a half batch of the recipe (enough for one meal), potatoes and vegetables can fit on one sheet pan.

Chickpea Cookie Dough Bites

Mon, 28 Feb 2022 20:04:00 GMT

Prep Time 10 minutes

Total Time 10 minutes

Yield 32 balls

Ingredients

1 1/2 cups chickpeas or white beans (1 can, drained and rinsed very well) (250g after draining)

1/8 tsp salt

2 tsp vanilla extract

1/4 cup nut butter of choice, or allergy friendly sub

¼ cup brown sugar

1/3 cup chocolate chips, plus more for dipping if desired

½ cup oats

Instructions

Add chickpeas, salt, vanilla extract, nut butter, and brown sugar to a food processor, and process until very smooth.
Transfer to a mixing bowl and stir in the chocolate chips and oats.
Portion into balls, about 1 tablespoon each, placing on a parchment-lined sheet pan.
Place balls in freezer for 30 minutes. Can be stored in fridge or freezer, thaw slightly before eating for best texture.
Optional: after freezing, dip cookie dough ball in melted chocolate chips. Can dip halfway or coat entirely for a more truffle-like experience.

Berry Bran Muffins

Thu, 24 Feb 2022 13:28:00 GMT

Ingredients

1 cup nonfat milk

1/2 cup nonfat yogurt

1 egg

1/3 cup vegetable oil

1/4 cup brown sugar

1 tsp vanilla extract

1 1/2 cup wheat bran cereal

1 cup flour

1 1/2 tsp baking powder

1 1/2 tsp baking soda

1/4 tsp salt

1 tsp cinnamon

1 1/2 cup frozen berries

Directions

1. Preheat oven to 375 degrees. With pan spray, spray or line muffin tin, set aside. (If using pan spray, spray well.)

2. In a medium bowl, whisk together the milk and cereal. Let sit for 5 minutes.

3. Whisk in yogurt, egg, oil, sugar, and vanilla.

4. In a separate mixing bowl whisk together the flour, baking powder, baking soda, salt and cinnamon. Gradually pour in the wet ingredients into the bowl of dry ingredients, mixing just until combined. Gently fold in the berries.

5. Scoop the batter into the prepared pan, dividing evenly between the wells. Place in the oven and bake for 20-24 minutes or until the tops are golden brown and spring back when touched. Remove from the oven and allow to cool in the pans for 5 minutes before transferring to a wire rack to cool completely.

Makes: 12 muffins

Sesame Carrot Salad

Tue, 22 Feb 2022 15:50:00 GMT

SALAD:

10 oz shredded carrots

¼ cup finely chopped green onions

2 tbsp chopped fresh cilantro

1 ½ tbsp sesame seeds, sunflower seeds, or a combination

DRESSING:

3 tbsp rice vinegar

2 tbsp sesame oil

1 ½ tbsp low sodium soy sauce or liquid aminos

1/2 tsp red pepper flakes

1 tsp sugar

1 tsp garlic, minced (or 1/2 tsp garlic powder)

1/4 tsp ground ginger

Directions

1. Combine all dressing ingredients in a small bowl.

2. Toss carrots with dressing and green onions.

3. Garnish with cilantro and sesame seeds.

Serves: 4

Avocado Egg Salad

Wed, 16 Feb 2022 17:15:00 GMT

Ingredients

4 hard boiled eggs

1 ripe avocado

2 teaspoons spicy mustard

2 tablespoons plain Greek yogurt

⅛ teaspoon garlic powder

⅛ teaspoon onion powder

Salt & Pepper to taste

Paprika

Directions

Mash avocado. Stir in mustard, yogurt, and spices.
Finely chop eggs. Stir into avocado mixture.
Season with salt and pepper to taste. Sprinkle with paprika to serve.

Lentils w/ Greens on Toast

Mon, 07 Feb 2022 19:35:00 GMT

1/4 cup olive oil

1 medium onion, finely chopped

5 garlic cloves, minced

¾ tsp. crushed red pepper flakes

1 ½ tsp. smoked paprika

1 tsp. kosher salt

½ cup red split lentils

1 1/4 cup chicken or vegetable broth, low sodium

2 bunches hardy greens (such as mature spinach, kale, and/or Swiss chard), stems removed, leaves torn into large pieces

1 lemon, halved

4 slices bread, preferably whole grain

Directions

1. Heat 1/4 cup oil in a large heavy pot over medium. Add onion and minced garlic and cook, stirring often, until softened, 6-8 minutes. Add red pepper flakes, paprika, and salt and stir to combine. Add lentils and broth and stir again, scraping down sides of pot so that all of the lentils are submerged. Lay greens on top of liquid, but do not stir or toss them in. Cover pot, reduce heat to medium-low, and cook until lentils are just cooked through and greens are wilted,15-20 minutes.

2. Uncover pot and stir mixture a few times to coat greens. Simmer until most of the liquid is evaporated and lentils are saucy (not brothy), about 2 minutes. Squeeze lemon half into lentils. Cover and keep warm.

3. Toast bread.

4. Spoon lentil mixture over toast. Cut remaining lemon half into wedges and serve alongside toast for squeezing over, as desired.

What is Hypertension?

Thu, 03 Feb 2022 17:16:00 GMT

Hypertension aka high blood pressure is a common condition (about half of American adults have it) that can go undiagnosed for years. Unfortunately, that means it could also be harming your body during that time. Regular screenings are super important to catch it and, beyond that, adopting certain lifestyle habits may be able to stop it from developing.

What is high blood pressure?

High blood pressure refers to a higher-than-normal force from the blood flowing through your blood vessels. This pressure comes from two sources: the blood pumping out of your heart and the pressure that occurs while your heart rests between beats. When you get your blood pressure measured, the two numbers come from these two sources. Systolic pressure is the pressure from blood flowing out of your heart. Diastolic pressure is the pressure created as the heart rests between beats.

Why is high blood pressure bad?

High pressure makes the heart and blood vessels work harder than normal. Over time, as highly pressured blood travels through the vessels, it causes wear and tears on the vessels. At the site of the tears, LDL cholesterol starts to build plaque, narrowing the space for the blood to travel and increasing the pressure even more. Eventually these conditions can lead to a heart attack or stroke.

How do I know if I have it?

High blood pressure can exist for years without symptoms. Regular check-ups at your doctor should include blood pressure measurements.

What causes high blood pressure?

There is no singular cause of high blood pressure, but there are several factors that can increase your risk of the disease. Risk factors include:

Age
Family History
Gender
Race
Chronic Kidney Disease
Lack of physical activity
Poor diet, including one high in salt
Being overweight or obese
Consuming too much alcohol
Smoking
Sleep apnea
High cholesterol
Diabetes
Stress

What should I do?

If you find yourself with high blood pressure or at risk, communicate with your doctor to develop a plan of care. While some factors such as family history and age cannot be changed, a number of the risk factors can be modified. Increasing activity and improving your dietary pattern are great places to start. (See this blog post about specific dietary guidelines for a healthy heart!)

If you feel like you would like more guidance on adopting a heart healthy eating pattern, reach out to me! rdn@manhattannutritionclinic or (785) 560-2566

Jerk Salmon w/Sautéed Peppers and Rice

Wed, 02 Feb 2022 18:21:00 GMT

Ingredients

½ teaspoon dried thyme

½ teaspoon garlic powder

½ teaspoon salt

¼ teaspoon cayenne powder

¼ teaspoon ground cinnamon

3 tablespoons olive oil, divided

8 oz salmon, skinless

Pan spray

2 cups bell pepper, sliced

½ cup brown rice

Directions

Combine first 5 ingredients with 2 tablespoons of olive oil. Coat salmon with this mixture and let sit 15-30 minutes.
In a medium-large skillet sauté bell peppers with remaining tablespoon of olive oil. Remove from skillet.
In the same pan, spray lightly with pan spray and add salmon. Cook to 140°F, about 10 minutes. Flip salmon at 5 minute mark.
Cook rice according to package directions.
Assemble bowls by dividing rice, peppers, and salmon between dishes.

Pesto Chicken Salad

Fri, 28 Jan 2022 16:15:00 GMT

Ingredients

6 ounces cooked chicken, shredded

½ cup cannellini beans, drained and rinsed

6 cups lettuce, chopped

2 tablespoons red onion, slivered

¼ cup pesto

2 tablespoons olive oil

2 tablespoons parmesan

Directions

1. In a microwave safe bowl or small saucepan heat chicken and cannellini beans to 165°F, about 3 minutes.

2. In a larger mixing bowl combine pesto and olive oil.

3. Add beans and chicken to pesto and toss to coat. Add lettuce and toss to coat.

4. Divide salad between two plates. Garnish with red onion and parmesan.

*This salad is not very heavy on the dressing. Olive oil can be doubled for those who like a more dressed salad.

Tofu Stir Fry w/Cucumbers

Tue, 25 Jan 2022 22:17:00 GMT

Ingredients

¼ cup reduced sodium soy sauce or coconut aminos

1 tablespoon brown sugar

½ tablespoon oyster sauce

1 tablespoon sesame oil

2 teaspoons balsamic vinegar

1 tablespoon chili crisp

½ teaspoon ground ginger

½ teaspoon garlic powder

8 miniature cucumbers

½ cup unseasoned rice vinegar

1 teaspoon salt, divided, optional

16 oz firm tofu

2 tablespoons cornstarch

2 tablespoons vegetable oil

1 package (10.6 oz) microwavable rice noodles

Directions

Slice cucumbers into thin rounds. Mix with rice vinegar and ½ teaspoon salt. Let sit for 10 minutes, stirring occasionally. Drain and set aside.
Drain tofu. Place in the center of a clean kitchen towel, twist the towel, and hold over a sink. Press hard on the tofu to expel as much liquid as possible. Tofu will break into small pieces.
Take broken tofu and place in a bowl. Smash slightly with a spatula until tofu resembles the texture of ground beef. Toss with cornstarch and remaining ½ teaspoon of salt.
In a large, nonstick skillet, heat oil over medium-high heat. Add tofu in a single layer. Let cook undisturbed for 5 minutes to allow color to develop. Stir and cook for another 3-4 minutes until a more uniform color develops. **Note: If you do not have a nonstick skillet, stir regularly throughout the entire cooking time. A thick crust/dark color will not develop but it won’t stick to your pan either.
Combine soy sauce, brown sugar, oyster sauce, balsamic vinegar, sesame oil, ginger, garlic powder, and chili crisp in a small bowl. Add to cooked tofu, stirring well.
Cook rice noodles according to package directions then stir into tofu mixture.
Portion into bowls and top with pickled cucumbers.

**Recipe note: The sodium in this recipe can be reduced, but not eliminated by using coconut aminos in place of the reduced sodium soy sauce and eliminating the salt. The nutrition facts shown reflect those changes.

Garlicky Grits w/Sautéed Mushrooms

Wed, 19 Jan 2022 19:29:00 GMT

1 cup whole grain rice grits

3 ½ cups low-sodium chicken broth, divided

2 tablespoons olive oil

8 oz mushrooms, sliced

4 cups collard greens, stems discarded, chopped

6 cloves garlic

¼ teaspoon salt

¼ teaspoon black pepper

In a medium pot, bring 3 cups broth and grits to a boil. Reduce heat to a simmer and cook for 20 minutes. Remove from heat and let rest, covered, for 5 minutes. Grits should be fairly tender but not mushy.
While the grits are cooking, heat oil in a large frying pan. Once the oil is hot, add garlic, mushrooms, salt, and pepper. Stir to coat mushrooms with oil. Add remaining ½ cup of broth. Cook until mushrooms are brown and soft, about 10 minutes. Stir regularly so garlic doesn’t burn.
Stir in collard greens. Cook until the greens are wilted, about 5 minutes.
Stir grits into mushroom mixture. Mix well to combine.

Honey Mustard Pretzel Chicken Salad

Fri, 14 Jan 2022 21:14:00 GMT

Ingredients:

2 eggs beaten

1 pound boneless chicken tenders

1 cup finely crushed pretzel twists

1 teaspoon chili powder

1/2 teaspoon garlic powder

1/2 teaspoon onion powder

1/2 teaspoon smoked paprika

1/4-1/2 teaspoon cayenne pepper

Salt and pepper

6 cups mixed greens

1 cup cherry tomatoes, halved

1/4c guacamole

Honey Mustard Dressing

1/4 cup extra virgin olive oil

1/4 cup honey

Juice of 1 lemon

3 tablespoons dijon mustard

2 tablespoons tahini

2 tablespoons apple cider vinegar

1/2 teaspoon cayenne pepper

Directions

1. Preheat the oven to 425° F. Lightly spray a baking sheet with pan spray.

2. In a bowl, whisk the eggs. Add the chicken and toss to coat. Combine the pretzels, chili powder, garlic powder, onion powder, paprika, cayenne, and a pinch of pepper to a bowl.

3. Dredge the chicken through the crumbs, pressing to adhere. Place on the prepared baking sheet. Repeat with remaining chicken. Bake for 15-20 minutes or until the chicken reaches an internal temperature of 165℉.

4. To make the salad add mixed greens, tomatoes, guacamole, and chicken to a plate or serving bowl.

5. To make the dressing. Combine all ingredients in a bowl and stir until smooth. Taste and adjust the salt and pepper. Add a little to your salad. Enjoy!

Recipe from Half-Baked Harvest https://www.halfbakedharvest.com/pretzel-chicken-and-avocado-bacon-salad/ .

Healthy Eating Goals That Don’t Focus on Weight Loss

Thu, 06 Jan 2022 17:34:00 GMT

A healthy eating pattern can lead to short and long term health benefits. It can impact your mental and physical state and reduce disease risk in the long term. Many people try to eat healthfully with only weight loss as a goal, but there are many reasons to adopt a healthy eating pattern beyond that.

Among others, those reasons include:

Lower risk of heart disease, type 2 diabetes, and some cancers
Help the digestive system function
Help maintain a healthy weight
Strengthen bones
Boost immunity
Support muscles
Keep skin, teeth, and eyes healthy

AND

It may help you live longer!

Adopting a healthy lifestyle can improve your health, even if the scale doesn’t move! (See this post for ways to measure health, beyond weight.)

So what are some nutrition-supporting goals you can choose to focus on beyond weight loss?

Try a new fruit or vegetable each week. There’s a rainbow of plants to choose from. A healthy eating pattern includes vegetables of all types- dark green; red and orange; beans, peas, and lentils; starchy; and others- as well as fruits, preferably whole. Each one comes with its own flavor, texture and nutrients!

Swap a whole grain version in for your favorite starch. Do you love white bread, pasta, or rice? Consider trying a whole grain version (or mixing it in half-and-half) of your fav. You will boost your fiber and nutrient intake and may find you like the nutty/earthy taste. Oats, buckwheat, bulgur (cracked wheat), and whole-grain cornmeal are also whole grains.

Learn to cook a new protein. Maybe chicken is a staple in your house, but you have never tried tofu? Or the thought of cooking fish terrifies you? Be brave and give it a try! Including a variety of protein sources in your diet each week offers you new flavor opportunities and different health benefits. Fish is one source of Omega-3 fatty acids that are beneficial to health. Beans, peas, and lentils are vegetables and a protein source! Try swapping one of these in for a dish you usually make with meat.

Challenge your sugar or alcohol intake. Foods or drinks high in these components can fit in a healthy eating pattern, but consuming too much of them on the regular edges out more nutrient-dense foods. Be honest in your evaluation of your habits; added sugars can be especially sneaky and found in many foods. Challenge yourself by snacking on a naturally sweet food (like fruit) or choosing a non-alcoholic beverage in the evening.

Make the healthy choice the easy choice. We all like to make choices that are easy. Our lives are busy and we often don’t have the time or mental capacity to analyze every bite that goes into our mouths. That’s not the goal! But you can make healthy eating easier by doing some pre-planning. Choose versions of healthful foods that fit your lifestyle. Don’t have time to peel and chop broccoli? Choose a frozen, microwave-ready version! Don’t want to pull out a cutting board every time you want a snack? Slice veggies, fruit, and cheese when you have a few minutes so they are ready to go when hunger hits!

And remember, health is built on an overall healthy pattern- not daily perfection. If you don’t reach your goals every day, it’s okay!

Would you like to talk more about building healthy habits? Reach out to me at (785) 560- 2566 or rdn@manhattannutritionclinic.com

Do Your Habits Match Your New Year's Resolutions?

Wed, 29 Dec 2021 18:00:00 GMT

With the new year right around the corner, it’s prime time for resolution making.

While many people make New Year’s resolutions, usually with the hope of making some long-term change, the success rate hovers at around 9% at the end of the year.

Individuals often rely on self-control or motivation to achieve their goals. However, when life happens and you have a bad day or don’t get enough sleep those good intentions can fly out the window. The struggle for short-term gratification in the form of a decadent treat or an extra drink can make self-control seemingly disappear. While an occasional indulgence is not likely to equal automatic failure, repeatedly jumping off the wagon is likely not going to lead to your desired outcomes.

Fortunately, this study , published in 2020, shows that relying on good habits instead of willpower can increase the likelihood of reaching your goals.

Habits are effortless, automatic behavior. These are things that you do regardless of how you are feeling at a moment in time.

So, if your habits support your goals and these are things you are going to do automatically… your success rate goes way up!

What are some habits that might support your goals?

These will be different for everyone, but some goal-supporting habits may be:

Eating fruit with breakfast each day.
Choosing a variety of lean proteins each week.
Moving your body daily in a way you enjoy.

Don’t have habits that match your goals? The same study offers some suggestions on how to create these habits.

Repeat the desired behavior frequently and consistently. (Ex. Eat a vegetable with your lunch every day.)
Give yourself some time to develop the habit. Repeating a behavior for three days is unlikely to create a habit. Most habits take 18 days to six months to form, though this number is different for everyone.
Make the habit rewarding. Do you feel good or get something out of completing the behavior? You are more likely to keep doing it.
Start easy. Choose a task or behavior that is easy to complete. You are more likely to keep doing something that is not hard to do.
Be honest with yourself- both in setting your intentions and in keeping track of your behaviors. Plan behaviors that you honestly believe you will accomplish. Starting out with a “well, maybe” attitude is already giving yourself an easy out. Keeping track of the behaviors you complete is important too. Habits only form with frequent, consistent behavior and if you are telling yourself “I ate fruit everyday this week” and it was more like three days, your habit will struggle.

Healthy habits take time to form, but are beneficial and helpful to you in the long run! If you would like more guidance in developing healthy habits, reach out to rdn@manhattannutritionclinic.com or call (785) 560-2566 to schedule a consultation.

Tomato Braised Tilapia

Wed, 22 Dec 2021 20:12:00 GMT

Ingredients

1 lb skinless tilapia

2 Tbsp olive oil

½ small onion, chopped

3 cloves garlic, minced

½ tsp cinnamon

½ tsp cumin

1 tsp garam marsala

½ tsp black pepper

1 (14.5oz) can diced, crushed, or puréed tomatoes*

2 c spinach, chopped

*Any of these forms of tomatoes will work. A puréed tomato will produce a saucier dish!

Instructions:

Heat oil in a large skillet. Cook onions and garlic in oil until slightly softened.
Add spices and cook for 30 seconds. Stir in tomatoes and bring to a boil, stirring frequently.
Add tilapia to skillet. Use spatula to cover fish with tomato mixture. Reduce heat to a simmer and cook 10-12 minutes or until tilapia reaches an internal temperature of 145°F.
Sprinkle cooked fish with chopped spinach. Stir lightly and heat until spinach is wilted, about 30 seconds.
Serve with crusty bread or rice!

Creamy Chicken Noodle Soup

Fri, 17 Dec 2021 21:06:00 GMT

Serves: 8

Ingredients

6 cups water

2 each boneless, skinless chicken breasts

3 each chicken bouillon cubes

3 stalks celery

5 each carrots

½ cup peas

1 tsp black pepper

1 tsp ground thyme

1 tsp poultry seasoning

1 tsp garlic powder

1 tsp onion powder

½ tsp salt

2 cups milk

16 oz egg noodles

Instructions:

In a large pot boil water. Add chicken breasts and bouillon cubes. Cook for 20 minutes or until internal temperature of chicken reaches 165°F.
While chicken is cooking, dice celery and carrots.
Remove chicken from cooking liquid, shred, and return to liquid. Add celery, carrots, peas, seasonings, and milk. Cook for 10 minutes.
Add egg noodles and cook for 15 minutes or until noodles are at desired softness.

Copycat So Long Saloon Raspberry Black Bean Dip

Fri, 17 Dec 2021 21:03:00 GMT

Ingredients

1 (15 oz) can low sodium black beans

¼ tsp cumin

½ onion, chopped

1 Tbsp olive oil

8 oz cream cheese

¼ cup raspberry jam

½ cup pepper jack cheese, shredded

2 Tbsp cilantro, chopped (optional)

Instructions:

Preheat oven to 400°F.
In a medium saucepan, heat black beans with cumin.
In an oven-proof frying pan, cook onion in olive oil.
In a medium bowl, combine cream cheese and cooked onions.
In oven-proof frying pan, add black beans. Make a crater in the center of the black beans and add cream cheese mixture. Spoon raspberry jam in center of cream cheese. Sprinkle entire thing with cheese and bake for 11-14 minutes until heated through and cheese is melted.
Sprinkle with cilantro, optional.

Chicken Tortilla Soup

Fri, 17 Dec 2021 20:34:00 GMT

Serves: 4

Ingredients

2 tsp olive oil

1 onion, diced

3 cloves garlic, minced

1 (15.5 oz) can low-sodium black beans

1 (15.5 oz) can fire-roasted tomatoes, diced

2 each chicken breasts, cooked and shredded

2 cups low-sodium chicken broth

1 cup shredded cheese

1 tsp chili powder

½ tsp cumin

¼ tsp cayenne pepper

¼ tsp black pepper

1 bay leaf

½ cup cilantro

Tortilla chips for serving

Instructions:

In a saucepan sauté onion and garlic in olive oil. Add beans, tomatoes, chicken, spices, and broth; bring to a boil.
Reduce heat to a simmer, cover, and cook for 15 minutes.
Top with cheese and cilantro. Serve with tortilla chips.

Walnut and Parmesan Crusted Tilapia

Fri, 17 Dec 2021 20:28:00 GMT

Serves: 2

Ingredients

2 (5 oz) tilapia filets

2 Tbsp mustard

2 Tbsp Miracle Whip

¼ tsp salt

¼ tsp black pepper

½ tsp garlic powder

½ tsp basil

1 cup whole walnuts or ⅓ cup walnut flour

½ cup Parmesan, shredded

Instructions:

Preheat oven to 450°F.
Mix together mustard, mayo, salt, pepper, garlic power, and basil. Brush mixture onto tilapia filets.
Process walnuts in a food processor until they form a coarse powder. Sprinkle on top of tilapia.
Sprinkle Parmesan on top of tilapia.
Bake for about 12 minutes or until internal temp reaches 145°F. Transfer to broiler for 1-1 ½ minutes or until tops of tilapia are golden brown and crispy.

Pineapple Fried Rice

Fri, 17 Dec 2021 20:26:00 GMT

Serves: 8

Ingredients

1 onion, chopped

2 strips bacon

2 each eggs

1 cup pineapple, chopped

4 cups white rice, cooked

2 Tbsp soy sauce

⅛ tsp black pepper

Instructions:

Cook bacon in a medium saucepan. Remove bacon and tear into small pieces, but reserve rendered fat.
Add onion to bacon fat and sauté. Add eggs and cook, stirring regularly until eggs are cooked.
Add pineapple, bacon, and rice; stir together. Stir in soy sauce and pepper.

Sweet Potato Soup

Fri, 17 Dec 2021 20:23:00 GMT

Serves: 6

Ingredients

1 large sweet potato

1 Tbsp olive oil

½ onion, chopped

1 apple, chopped

1 cup half-and-half

1 cup low-sodium chicken broth

⅛ tsp cinnamon

⅛ tsp nutmeg

⅛ tsp salt

⅛ tsp ginger

Instructions:

Peel, chop, and boil sweet potato until soft.
In a medium saucepan, cook onion in olive oil for about 1 minute. Add chopped apple and cook for an additional minute. Add half-and-half, chicken broth, sweet potato, and seasonings. Cook until everything is hot.
Transfer to blender and process until smooth. Can add additional half-and-half or chicken broth to make a thinner soup.

Instapot Carrots

Fri, 17 Dec 2021 20:20:00 GMT

Serves: 4

Ingredients:

1 lb baby carrots

⅓ cup water

1 Tbsp butter

1 Tbsp honey

½ tsp thyme

½ tsp fresh lemon juice

Instructions:

First, place a trivet in your Instapot and add carrots and water. Pressure cook for 4 minutes.
Drain water and set cooked carrots aside. Remove trivet.
Switch to sauté mode. Add butter, honey, and thyme and sauté for about 30 seconds.
Return carrots to Instapot and stir to coat carrots in butter mixture.
Sprinkle with freshly squeezed lemon juice.

Sautéed Brussels Sprouts with Bacon

Fri, 17 Dec 2021 20:17:00 GMT

Serves: 4

Ingredients

2 strips bacon (you can use turkey bacon)

1 lb Brussels sprouts, halved

½ cup white cooking wine

¼ cup Parmesan cheese

Instructions:

First, cut bacon into bite size pieces. Sauté bacon in a frying pan until cooked. Remove from pan and set aside.
Next, add cut Brussels sprouts into frying pan. Add olive oil if more cooking fat is necessary/desired.
Cook until Brussels sprouts are slightly browned. Then add cooking wine and simmer, stirring occasionally, until wine has reduced.
Next, combine bacon pieces into Brussels sprouts in frying pan.
Lastly, serve and top with 1 Tbsp of Parmesan cheese.

Roasted Carrot Quinoa Salad

Wed, 08 Dec 2021 13:51:00 GMT

Serves: 2 Prep Time: 10 min Cook Time: 20 min

Ingredients

3/4 cup dry quinoa

7-8 medium carrots, halved lengthwise and cut into 2" pieces

1 teaspoon olive oil

1/2 teaspoon sea salt

1/2 teaspoon pepper

1/2 teaspoon cayenne pepper, to taste

2 cups kale

*This will yield more quinoa than you need for this recipe. Save leftovers for a grain bowl!

Tahini Vinaigrette

3 tablespoons olive oil

2 tablespoons balsamic vinegar

1 tablespoon tahini

1 teaspoon Dijon mustard

1/4 teaspoon maple syrup or honey

1/4 teaspoon sea salt , to taste

1 clove garlic, minced

Instructions:

Rinse the quinoa and place into a medium pot. Cover with 1.5 cups water or broth, bring to a boil, then reduce and simmer, covered, for 20-25 minutes. Stir in a sprinkle of salt. While the quinoa is cooking, prepare the carrots.
Preheat the oven to 375F. Place the carrots onto a baking sheet with the oil and spices, then use your hands to mix until the carrots are coated. Cook for 10-15 minutes, or until they are softened and browned.
To serve, separate the kale between two dishes and add ½ cup quinoa and half the carrots. Top each with 2 Tbs tahini sauce and serve immediately. If you want to pack this for lunch, let the individual elements cool before packing them together in a sealed container. Kale may also be pre-dressed for a softer texture. Dressed salad will keep for a few days if using kale.

TAHINI VINAIGRETTE

Place all of the ingredients into a small dish or jar and mix until fully combined. Keep leftovers in a sealed container in the refrigerator for up to three days.

Unpacking the New American Heart Association Healthy Eating Guide

Fri, 03 Dec 2021 13:24:00 GMT

Balance food and calorie intake with physical activity to maintain a healthy weight. Individuals need varying amounts of energy (calories) based on age, activity level, sex, and size. A healthy dietary pattern coupled with an appropriate energy amount and at least 150 minutes of moderate physical activity per week can help maintain a healthy body weight.
Choose a wide variety and eat plenty of fruits and vegetables to get a full range of nutrients from food rather than supplements. Eating many fruits and vegetables, in a variety of colors, contributes positively to health. Consuming whole fruits and vegetables provide more fiber and satiety than juices or supplements.
Choose whole grains and other foods made up mostly of whole grains. Regular consumption of whole grains is linked to favorable cardiovascular health. Whole grain products contain all parts of the kernel, including the bran and germ which are usually removed in refined flours. Products can be labeled as whole grain if they contain at least 51% whole grain flour. Look for 100% whole grain for even more benefits!
Include healthy sources of lean and/or high-fiber protein such as plant proteins (nuts and legumes), fish or seafood, low fat or nonfat dairy, lean cuts of meat and limit red and processed meats. The AHA recommends getting most of your protein from plant sources (legumes and nuts). Soy, lentils, chickpeas, and split peas are common legumes that are rich in protein and are high in fiber. The AHA also recognizes fish, seafood, and lean animal proteins as good choices. If choosing a commercial meat-substitute, be mindful of the label. Many of these commercial substitutes are ultra-processed and contain added sugar, saturated fat, salt, stabilizers, and preservatives.
Use liquid non-tropical plant oils such as olive or sunflower oils. Studies have shown that replacing saturated or trans fats with polyunsaturated or monounsaturated fats has cardioprotective effects. Plant oils such as soy, corn, safflower, walnut, and sunflower as well as flax seeds are good sources of polyunsaturated fats. Canola and olive oils are good sources of monounsaturated fat. Saturated and trans fats are found in animal, dairy, and partially hydrogenated fats.
Choose minimally processed foods rather than ultra-processed foods as much as possible. While there are not yet official definitions of processed foods, the AHA uses the definitions provided by NOVA classifications. They define minimally processed (or unprocessed) foods as edible parts of plants and animals and ultra-processed foods as foods that go beyond the incorporation of salt, sweeteners, or fat to include artificial colors and flavors and preservatives that promote shelf stability, preserve texture, and increase palatability. Consuming many ultra-processed foods is of concern because of their association with adverse health outcomes, such as overweight and obesity, type 2 diabetes, and cardiovascular disease.
Minimize intake of beverages and foods with added sugars. Added sugars refer to any sugars added to a food or beverage during preparation or processing. Added sugars have consistently been associated with elevated risk of type 2 diabetes, congenital heart defects, and excess body weight. Research is still being done to determine the effects of sugar substitutes.
Choose or prepare foods with little or no salt. This one takes some work because salt is a very common additive, but there is a correlation between salt intake and blood pressure. Consuming higher levels of salt generally leads to higher blood pressure. In the United States, the leading sources of salt are processed foods, foods prepared outside the home, packaged foods, and restaurant foods, together accounting for almost three-quarters of total dietary sodium. Look for low or no salt added foods and know it may take some getting used to. Fortunately, slowly decreasing your salt intake can help your taste buds adjust to the change. (See my blog post on Ways to Cut Back on Sodium ).
Limit alcohol consumption; if you don’t drink, do not start. Alcohol consumption and cardiovascular risk is complex; it is dependent on many factors such as age, health, amount consumed. There is limited evidence that small amounts of alcohol may have some beneficial heart health effects, but because the net health effects are unsure, the AHA does not recommend consuming alcohol.
Apply this guidance no matter where food is prepared or consumed. These recommendations continue wherever you are eating and drinking. Nutrition rules do not end at your doorstep and with many people eating meals outside the home, it is important to try and follow a healthful dietary pattern wherever you are.

Interested in more clarification on these guidelines? Schedule a consultation with Jordan to get started building your own healthy dietary pattern! 785-560-2566 or rdn@manhattannutritionclinic.com .

The full article can be found in the American Heart Association’s magazine, Circulation .

Lichtenstein AH, Appel LJ, Vadiveloo M, Hu FB, Kris-Etherton PM, Rebholz CM, Sacks FM, Thorndike AN, Van Horn L, Wylie-Rosett J; on behalf of the American Heart Association Council on Lifestyle and Cardiometabolic Health; Council on Arteriosclerosis, Thrombosis and Vascular Biology; Council on Cardiovascular Radiology and Intervention; Council on Clinical Cardiology; and Stroke Council. 2021 Dietary guidance to improve cardiovascular health: a scientific statement from the American Heart Association. Circulation. 2021;144:e•••–e•••. doi: 10.1161/CIR.0000000000001031

Cauliflower Almond Crust Pizza

Wed, 01 Dec 2021 15:08:00 GMT

Ingredients:

1 head of cauliflower

1 egg

1 tsp parsley

1 tsp garlic powder

1 tsp oregano

1/2 tsp thyme

1/2 tsp salt

1 cup almond flour

Instructions:

1. First, chop cauliflower into florets and use food processor to rice them

2. Put in pot and add 2-3 cups of water. Cook on medium heat for 10 minutes.

3. Drain using a sieve. Finish draining by using a towel.

4. Add egg, parsley, garlic powder, salt, thyme, oregano, and almond powder

5. Spread out on baking sheet (about 1/4 inch thick)

6. Bake for 35-40 minutes at 400 degrees F

7. Add whichever toppings you prefer and bake an additional 10-15 minutes

Nutrition Facts for Crust Only

Fall Produce

Thu, 18 Nov 2021 01:57:00 GMT

It was 70℉ in Manhattan this week, but we are firmly in fall! Pumpkins and squash are the flavor stars of the season and can be found everywhere from coffee to cookies to ravioli. Beyond taste, these gourds are nutrition stars too! Full of Vitamins A, K, and E these seasonal favorites are nutritious as well as delicious. Venture beyond pumpkin pie; enjoy squash roasted as a side dish, spiralized and sautéed, or pureed into soup.

Not to be overlooked, there are many other fall offerings that are just as full of nutrition. Pears, collard greens, carrots, cabbage, and potatoes are just some of the plants in season right now. Check out the nutrition highlights below then add some of these items to your shopping list!

Cabbage

Nutrition Highlights: Vitamin C, Fiber, Vitamin K, Folate, Vitamin B6

Possible Uses: Sauté for stir fries, ferment as kimchi or sauerkraut, roast as a side dish, shred or chop for salads

Carrots

Nutrition Highlights: Beta carotene, Fiber, Vitamin K1, Potassium

Possible Uses: Sauté or roast, shred for salads, puree for soups or chop for stews, dip in hummus or peanut butter

Collard Greens

Nutrition Highlights: Vitamin K, Fiber, Vitamin A, Vitamin C, Iron, and Folate

Possible Uses: Sauté, braise, use as a wrap, stir into soups, shred into casseroles, chop for salad

Pears

Nutrition Highlights: Fiber, Vitamin C, Vitamin K, Potassium, Copper

Possible Uses: eat raw as a snack, slice into salads, bake or poach, or add to a smoothie

Potatoes

Nutrition Highlights: Vitamin C, Vitamin B6, Potassium, Magnesium, Phosphorus, Niacin, Folate

Possible Uses: roast, bake, mash, boil, shred

Need a Reminder of What Does What? See a Snapshot of Nutrient Functions Below!

Vitamin A supports healthy vision, immune systems, and bones
Beta carotene is converted into vitamin A, promotes good vision, is important for growth, development, and immune function
Vitamin B6 which helps with the metabolism of proteins and keeps blood and immune cells healthy
Vitamin C helps:, build and maintain collagen, boost your immune system, and acts as an antioxidant
Copper plays a role in immunity, cholesterol metabolism, and nerve function
Fiber which helps facilitate healthy bowel movements, may reduce inflammation, and helps regulate blood sugar and lipid levels
Folate is vital for DNA synthesis and helps prevent neural tube defects during pregnancy
Iron helps defend against anemia
Vitamin K is important for blood coagulation, increasing calcium absorption, and can promote bone health
Magnesium is needed for metabolism and to maintain healthy muscles, nerves, bones, and heart
Niacin (Vitamin B6) helps the body use carbohydrates, fats, and proteins; keeps skin cells healthy, and digestive system functioning properly
Phosphorus is needed for bones and teeth and is an important component of cells
Potassium is important for blood pressure control, it plays a role in muscle contraction and heart function

If you need assistance working with a dietitian who can help with healthy recipe and meal ideas, please give us a call at 785-560-2566

References

Bjarnadottir, Adda. “Carrots 101: Nutrition Facts and Health Benefits.” Healthline , Healthline Media, 3 May 2019, https://www.healthline.com/nutrition/foods/carrots.

Blake, Joan Salge. Nutrition and You: Taken from Nutrition and You: Myplate Edition, Second Edition . Pearson, 2012.

“Cabbage.” UNL Food , 16 Mar. 2021, https://food.unl.edu/article/cabbage#nutrition.

“Collard Greens: Benefits, Nutrition, Diet, and Risks.” Medical News Today , MediLexicon International, https://www.medicalnewstoday.com/articles/277957.

Jennings, Kerri-Ann. “Pumpkin: Nutrition, Benefits, and How to Eat It.” Healthline , Healthline Media, 9 Sept. 2021, https://www.healthline.com/nutrition/pumpkin-nutrition-review.

Kubala, Jillian. “9 Impressive Health Benefits of Cabbage.” Healthline , Healthline Media, 4 Nov. 2017, https://www.healthline.com/nutrition/benefits-of-cabbage.

Raman, Ryan. “7 Health and Nutrition Benefits of Potatoes.” Healthline , Healthline Media, 14 Mar. 2018, https://www.healthline.com/nutrition/benefits-of-potatoes.

Wartenberg, Lisa. “9 Health and Nutrition Benefits of Pears.” Healthline , Healthline Media, 12 July 2019, https://www.healthline.com/nutrition/benefits-of-pears.

Cinnamon Roasted Pumpkin Seeds

Sun, 07 Nov 2021 14:52:00 GMT

Ingredients:

1 pumpkin worth of seeds scooped out (or ~6 oz of pumpkin seeds)

1 tbsp olive oil

½ tsp cinnamon

½ tsp NoSalt

½ tsp clove

½ tsp nutmeg

Directions:

1. First scoop out all pumpkin seeds out of pumpkin (~6 oz) and rinse clean. (You can also buy prepackaged seeds)

2. Let seeds dry (I let mine dry overnight)

3. In medium mixing bowl, mix together seeds, olive oil, cinnamon, NoSalt, nutmeg, and clove

4. Spread on baking sheet and bake at 400 degrees for 15 minutes or until golden brown

Let’s Talk About Yogurt

Thu, 16 Sep 2021 14:56:00 GMT

Usually when I counsel patients, I take a neutral stance towards consumption of dairy products. You can have a balanced diet without dairy in your diet, but you can also incorporate dairy in a healthy way to make your diet balanced as well. Yogurt is a staple in the American diet and there are pros and cons to its consumption.

On the one hand, they can be a good source of certain nutrients such as calcium and protein, as well as it contains strains of good bacteria to aid in gut health.

On the other hand, if you don’t read the food label carefully you can be consuming high amounts of added sugar and saturated fats, which can negatively impact your blood sugars, cholesterol levels, and waist line. A good rule of thumb would be to choose yogurt with less than 3-5g of added sugar and less than 3g of saturated fat.

One recent cross-sectional study found that those who consume yogurt more frequently have lower systolic blood pressure (1).

The reason why this may be shown could be due to many factors:

1. Yogurt contains bacterial strains that generate bioactive peptides, which may result in more benefits than other non fermented dairy products such as milk or cheese (2).

2. Calcium homeostasis is an important for blood pressure regulation

3. Probiotic bacteria within yogurt can lead to production of angiotensin converting enzyme inhibitory (ACE-I) peptides, which have antihypertensive properties

How to incorporate yogurt in your diet in a healthy way:

-Yogurt (especially nonfat Greek yogurt) can be a good substitution for cream cheese or sour cream in certain dishes

- Yogurt mixed with nuts and berries can make a satiating and balanced breakfast in the morning or as a snack

- If you have diabetes or issues with blood sugar control and want a snack in the evening, having a low carb yogurt such as Two Good or Oikos Triple 000 yogurt can be a good snack idea

As always, be a conscious consumer and read the food labels before making a purchase. Feel free to call or schedule an appointment if you are needing to make any diet changes in your life.

Jordan Chen, MS, RD, LD

785-236-9607

References

1. https://doi.org/10.1016/j.idairyj.2021.105159

2. https://doi.org/10.3945/an.116.01394 6

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Five Healthy Habits to Build for the School Year

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