Showing posts with label RD. Show all posts
Showing posts with label RD. Show all posts

Thursday, March 1, 2018

National Nutrition Month 2018

National Nutrition Month is a celebration held every March since 1980. It was created by the Academy of Nutrition and Dietetics (AND). Every year there is a different theme to promote nutrition education. The theme for 2018 is Go Further with Food. This year’s theme emphasizes the importance of fueling your body with healthy foods and physical activity. This month we will cover the following topics: breakfast, nutrition and physical activity, and healthy eating on a budget.

National Nutrition Month 2018

As a registered dietitian (RD), my goal is to provide helpful nutrition information that is supported by science. I want you to be an informed consumer. To be an informed consumer, look at the author’s credentials to determine their depth of knowledge and qualifications to cover a subject. If you want to know more about my qualifications or how to become a RD, check out the following posts.





I hope you have a fantastic March. Let me know if you have any nutrition-related questions in the comments.

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Wednesday, March 1, 2017

National Nutrition Month 2017

Welcome to National Nutrition Month® (NNM) 2017! The theme for this month is Put Your Best Food Forward. The goal of this year's theme is to remind us to make healthy food choices every time you pick up your fork.  





I'm a big proponent of small, healthy changes leading to big results. Every small, healthy change you make has beneficial health outcomes today and in the future. Each small change compounds over time to produce big changes.

This month, I'm sharing a few ways to put your best fork forward. The key themes for this month include: 

- Make healthy eating a habit. Include healthy foods in your meals and snacks.

- Healthy eating is about food choices and food quantities. What we eat is as important as how much we eat.

- Cooking at home can help you put your best fork forward. Try different cooking techniques and experiment with different ingredients. Try a new vegetable or spice.

- Include physical activity into your day. Choose something fun! Try a new sport or invite a family member or friend to walk and talk.

This month, we're going to focus on integrating healthy eating choices into a healthy lifestyle. Throughout the month of March, I'm sharing my RD tips for making healthy choices at the grocery store, during meals, and at snack time. Stay tuned for my tips, recipes, and more!



If you want to know more about NNM, here's a little history about how NNM started. And, these are the past themes for NNM since 2000.

2000 - Food and Fitness: Healthy for a Lifetime
2001 - Food and Fitness: Build a Healthy Lifestyle
2002 - Start Today for a Healthy Tomorrow
2003 - Healthy Eating, Healthy You
2004 - Eat Smart -- Stay Healthy
2005 - Get a Taste for Nutrition
2006 - Step Up to Nutrition and Healthy
2007 - 100% Fad Free
2008 - Nutrition: It's a Matter or Fact
2009 - Eat Right!
2010 - Nutrition from the Ground Up
2011 - Eat Right with Color
2012 - Get Your Plate in Shape
2013 - Eat Right, Your Way, Every Day
2014 - Enjoy the Taste of Eating Right
2015 - Bite into a Healthy Lifestyle
2016 - Savor the Flavor of Eating Right



For more tips, encouragement, and recipes for a healthy lifestyle, you can follow me on FacebookPinterestInstagram, and Twitter

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Monday, August 15, 2016

7 Tips for Healthy Eating on a Budget


Eating healthy is a priority. Sticking to your budget is a necessity. So, how do you balance the two? You get healthy eating tips from a Registered Dietitian (RD) that allow you to stay on a budget. Here are my RD tips for eating healthy on a budget.

Set a budget.
It's important to have a goal budget to meet or stay under. Figure out how much you want to spend on eating and how that works into your overall budget.

Make a meal plan.
Decide what you will be eating for the week. Make a grocery list for your breakfasts, lunches, dinners, and snacks for the week. Have a list and stick to it. Then, you will be more likely to stick to your budget. Extra items add cost to your budget.

Buy seasonally.
A great way to eat healthy and stay on budget is to eat seasonally. When you choose to eat fresh fruits and vegetable that are in season, they are cheaper. 

Buy shelf-stable and frozen items in bulk.
Examples - grains, canned veggies or fruit, and frozen vegetables and fruit.  Choose no added salt canned vegetables to limit added salt. Choose fruit packed in its own juice to limit added sugar. When comparing prices, look at the unit price. 
image via Amazon

The unit price compares price per ounce or unit. This gives you a better idea if the larger size or the smaller size is a better deals

Try store brands.
Many stores have their own store brand. Wal-mart has "Great Value" brand. Kroger has their "Private Selections" brand. Target has "Archer Farms"  and "Market Pantry" brands. Many times the stores make a comparable product with a lower price. Compare the unit price of the store brand and brand name product. Try them; you may like them and save some money.


Freeze leftovers.

This tip saves time and money. Buy food in bulk; buy enough for 2 meals. Cook once. Eat one meal. Freeze the other meal. And you have two delicious, healthy meals that took about half the time to prepare! 

Shop the sale.
Look for your favorite foods on sale. Avoid buying things just because they are on sale. But if you see one of you or your family's favorite foods on sale, buy a little extra at the cheaper price.


Healthy eating is an investment in your health. Healthy eating is an investment in your future. It is also an investment in your child's health and your family's health. We know that healthy eating affects brain development, school performance, and can decrease the risk of developing diseases like diabetes, high blood pressure, and stroke. For more on the consequences of obesity, check out the Academy of Nutrition and Dietetics.



How can you afford not to eat healthy?


If you have any tips for healthy eating on a budget, share them below in the comments.

August is Kids Eat Right Month™, the Academy of Nutrition and Dietetics and the Academy Foundation's chance to highlight the fight for our children's healthy future. Find out how you can get involved!

Stay tuned all this month for more on healthy eating and Kids Eat Right Month. For more recipes, encouragement, and tips for healthy eating, follow me on Pinterest, Instagram, and Twitter.


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Tuesday, August 9, 2016

Cooking Class Series: Part 1

I took my third cooking class this weekend. It is a three-part series, so stay tune for the other two classes. Today, we made three dishes. The first dish was a Summer vegetable ratatouille. The second dish was a vanilla bean soufflé with strawberry sauce. The third dish was pan-roasted chicken with lemon and rosemary. All the dishes were scrumptious. Let's start at the beginning.


The first dish we made was Summer vegetable ratatouille. We practiced our knife skills and proper hold of the knife to prepare all the veggies in the dish. We learned to make things the are spherical flat first. Then, you make sticks. Then, cut the opposite direction to make cubes. This technique was super helpful to get all the vegetables about the same size. Having food cut to the same size helps everything cook at similar rates, so the vegetables are done at the same time. Our group divided and conquered dicing eggplant, onion, red bell pepper, zucchini, tomatoes. We mince garlic cloves and chiffonade the basil.



Start by heating your Dutch oven with oil until shimmery. Sauté all the vegetables, starting with the vegetable that takes the longest to cook. In our case, that is the eggplant. Sauté all veggies until browned. Let everything stew while you're preparing the rest of the meal.



Top with Parmesan cheese before serving and enjoy!

The second dish was la vanilla bean shuffle with strawberry sauce.  I was especially excited to try this dish because it seems a bit intimidating. Ours was delicious!



Start by getting all your ingredients measured and assembled. This is also know as mis en place. Then, separate your egg whites from egg yolks. We used the three-bowl technique for separating eggs. It's a little messy, but it's cheap and easy. 

You start with three empty containers. Crack the egg into bowl 1. Use your hand to grab the yolk. Let the white run through you fingers. Put the egg yolk in bowl 2. Pour the egg whites in bowl 3. Begin the process again until you've separated all the eggs.

Heat butter, flour and milk in a saucepan. It's like making a roux. You melt the butter, whisk in flour and slowly add milk. Then, flavor your soufflé base. We used sugar, vanilla, and salt.  Let the mixture you before whisking in yolks. Let mixture cool.




Next, whisk the egg whites in a stand mixer to get stiff peaks. Fold the egg whites into the soufflé base.  Start with 1/3 of the egg whites. Fold in the remainder of the egg whites in 2 batches. You're almost there!


Prepare ramekins for the batter by greasing with butter and dusting with granulated sugar. Pour a little sugar into the dish and rotated around until it is covered with sugar. Poor off the excess.

Scoop the batter into ramekins.  I like to use an ice cream scoop to help portion. It's neater and more precise than using a kitchen spoon. Then, level the soufflé with a spatula. Run your finger around the edge of the ramekin to chat a moat around the edge. This helps the soufflé rise. 

Place the soufflé in the oven until full risen and golden brown.


We prepared a strawberry sauce to top the soufflé. I preferred the soufflé on it's own; you can really taste the vanilla bean.



The third dish was pan-roasted chicken with lemon and rosemary.  We made the entree while the soufflé were cooking. Prepare your ingredients. Mince shallot, garlic clove, and rosemary. Zest a lemon and juice it. Set butter out. Measure whine and low sodium chicken broth.

Bring chicken to room temperature while still maintaining food safety. Dry the chicken. Start by heating your pan with oil until shimmery. This turns the pan into more of a nonstick pan.




Brown the on both sides. Then, finish the chicken in the oven on a sheet tray topped with an oven-safe baking rack. How do we know when the chicken is cooked?

Insert oven-safe thermometer. Set to 180*F.  When the thermometer reaches 180*F, the chicken is fully cooked. Tent the chicken with aluminum foil and let rest while you prepare the pan sauce. 

Drain the majority of oil from the pan that you seared the chicken in. Don't wash it out! We want to make use of the fond. Fond, what's that? Fond is the culinary term for the caramelized brown bits on the bottom of the pan. It's french for 'background, depth, or bottom." You can think of it as the basis for our pan sauce. 

To make the pan sauce, turn the heat to medium and add butter. Sauté garlic and butter until softened. Deglaze the pan with wine. Let the liquid concentrate by reducing by half. Add chicken broth and flavorings. We used rosemary and lemon zest. Use a wooden spoon to scrape the fond or caramelized bits off the bottom of the pan. Turn of the heat. Add remaining butter. This is called "mounting" a sauce. Mounting a sauce is adding chilled butter. Slowly add the butter and stir to emulsify the sauce. 



All the recipes were super simple to make because all the ingredients were prepped and ready. Many chefs use this technique called mis en place. This is a french term that translates to "put in place."  We measured all the ingredients for each dish and had them ready to go before we started the cooking process. Preparing your mis en place is something every cook can do to make cooking easier. Prepare you meal like the recipe reads. You measure and chop, dice, slice all the ingredients. Preheat ovens or pans. After the preparation is done, now it's time to cook. Try this technique at home to make cooking easier!




I highly recommend taking a cooking class if you want to learn a new skill or try a new recipe. My favorite aspects of this cooking class were:

1) Getting hands-on experience learning a new skill.

2) Recipe preparation and clean up was completed by the staff. No dishes! 

3) Tasting new recipes and trying new foods.

I encourage you to try something new. I don't know if I would have tried to make a soufflé by myself. But, it was simple and successful in class with the help of the chef and sous chefs. Don't be afraid to try a new recipe, and taste something new!


For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter

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Thursday, June 30, 2016

Reader Favorites: June

Thank you for all of the love this month! June is one of my favorite months; it's officially Summer! If you missed any of the posts this month, here are the top posts you visited in the month of June. Enjoy!






Let me know if there are any nutrition-related topics you would like me to cover. You can comment below or tag me on PinterestInstagram, and Twitter

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Friday, May 20, 2016

RDtipoftheday Favorites: May Edition

Welcome to RDtipoftheday's favorites May edition. This is my blog series that highlights some of the best things I've been watching, reading, listening to, cooking, and eating. These are a few of my favorite things this month.



Eating & Cooking
This salad, y'all! I can not stop eating it.

I'm loving the copper trend for all things kitchen.

Reading
I've been loving anything by Shauna Neiquiest. I started reading her book, Bread & Wine, and put all of her other books on my reading list. Here's what I read this month.



image from amazon.com





One of my 2016 resolutions is to read more. This month, I've read Bittersweet by Shauna Niequist. I enjoy the author's writing style; she paints pictures with her words. She is able to describe food, smells, experiences, and even difficulties and makes the reader feel like she is right there with her. 



I love seeing people succeed. I think it is amazing to see people discover what they're good at and then do that well. For all the graduates or people trying to find what they are meant to do, check out these 7 lessons. I believe that we all have gifts and talents, and there isn't only one thing we're good at. You're good at a lot of things, right? I think these tips are great for pointing you towards the things you are good at.

Watching

Brene Brown's Ted Talk on Vulnerability - encouraging and inspiring


This month, I got sucked into a black hole on YouTube. I don't find myself spending hours on most forms of social media. But, YouTube, that's a whole other thing. Once I start watching YouTube videos, I'm occupied for at least half an hour. This month's YouTube things that make me happy are cooking & baking instructional videos. I'm taking a few hobby cooking and baking classes this month, so I think the excitement and anticipation for these upcoming classes prompted these videos.
For tips on icing a cake with buttercream, check out this video on basic layer cake decorating.
Cupcake decorating with 8 buttercream designs.
Swiss meringue buttercream recipe *Note: For those that aren't familiar with the terms, caster sugar is superfine granulated sugar. And, icing sugar is powdered sugar.
I've been searching for a good, homemade brownie recipe. I think this might be a winner.
Hydrangea cupcake decorating tutorial.
Succulent cake decorating tutorial. *Note: Plant tutorials start around 5:50.
After all these sweet, I'm craving something more savory.
What's better than a cupcake? I'm not quite convinced. Are ya'll team cupcake, team cake, team pie, or team cookie? Comment below and tell me your vote. I'll post the results.

Listening
That Sounds Fun Podcast with Annie F Downs and Angie Smith. Y'all these are funny girls. I laughed out loud listening to this episode on my commute to work.

I hope you enjoyed these tips, recipes, and all of my favorites from this month. Let me know if this is a feature that you would like me to continue by commenting below. And, let me know if you have something you want to be featured. Thanks! Have a great weekend!

For more recipes, encouragement, and tips for healthy eating, follow me on PinterestInstagram, and Twitter. 

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