BUILD A BETTER BREAKFAST

You have probably heard the saying that breakfast is the most important meal of the day. While it may not necessarily be more important than lunch or dinner, it is a meal that many of us tend to skip for a variety of reasons. A recent study suggests that skipping breakfast may do more harm than we previously thought. Skipping breakfast tends to leave us low on energy and extra hungry at lunch, but it may also increase our risk of dying from heart disease. Here are some tips to start your day off right with breakfast:

GET SOME GRAINS
Breakfast is a perfect time to get in some whole grains. There are so many delicious options – oatmeal, whole grain muffins, and even whole grain pancakes – to choose from. Be cautious with portion size though. While whole grains are good, breakfast grains in general can get a little out of hand with their portion size. If it doesn’t fit in your hand, it might be a little too big.

FRUIT AND VEGGIES
Fruit gets a lot of attention at breakfast and it is a great choice, but don’t forget the veggies. Most of us could use more vegetables each day, so starting out with some at breakfast gets you on the right track. Vegetables add color, flavor and nutrients to omelets, scrambles and frittatas. Vegetables not typically eaten at breakfast are finding their way on to menus in the form of vegetable hash, smoothies and even breakfast salads and are all worth trying.

DRINK WISELY
Coffee and tea are two of the most popular breakfast drinks, but they vary widely in how well they help us start our day. Be cautious of add ins that are high in sugar and calories that add up quickly and are easy to overdo in a drink. Breakfast is also a good time to start hydrating. With little to no water intake overnight, your body will thank you for adding a glass of water to your morning routine.

Reference:1. Shuang Rong, Linda G. Snetselaar, Guifeng Xu, Yangbo Sun, Buyun Liu, Robert B. Wallace, Wei Bao. Association of Skipping Breakfast With Cardiovascular and All-Cause Mortality. Journal of the American College of Cardiology Apr 2019, 73 (16) 2025-2032

Written by Jennifer M. Roberts, MS, RD
JULY 2019
balanceittakesyou.com

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Expert Tips For Quick Dinners

When life gets busy, whipping up a delicious, well balanced dinner that the whole family will enjoy can seem like a big task. Follow these tips from some of our Registered Dietitian Nutritionists to make dinner time more manageable.

Plan and Prep Ahead:
Spreading the work of meal prep to less hectic days can be a big time saver. CulinArt’s Director of Wellness, Kimberly Hoban, does just that. “When it comes to throwing together a quick, healthy dinner, I suggest taking a few hours on the weekend or one weeknight to prep and cook healthy ‘components.’ I like to roast a few types of veggies, cook some grains (barley and farro are my favorites) and prep one or two proteins like hardboiled eggs or tempeh. Then during the week, I can mix and match these pieces of a meal, add a dressing or avocado and have a complete healthy dinner in a snap.”

Smart Time Savers:
Weekdays don’t always lend themselves to spending a lot of time in the kitchen, but that doesn’t mean that the healthfulness of your meals has to suffer. Michelle Sadlowski, Eurest’s Eastern Division Wellness Director, keeps low-sodium microwavable bags of whole grains on hand that cook up in 90 seconds and are a perfect portion for two. She also makes a super-fast dinner by microwaving a large sweet potato and topping it with black beans, sautéed veggies, and a sprinkle of cheese. Jill Woodward, Eurest Central Division Wellness Director looks for vegetables that don’t require a lot of prep, like Delicata squash that has tender skin and does not require peeling.

Quick Sustainability Tips:
Being short on time doesn’t mean we forget about sustainability. Eurest’s Senior Director of Wellness and Sustainability, Suzanne Landry, uses the Monterey Bay Aquarium Seafood Watch® app when shopping to quickly identify seafood that’s fished or farmed in sustainable ways. Michelle Sadlowski cuts down on food waste by using up veggies she has on hand in a stir fry before they can go bad. She also freezes extra fresh herbs in ice cube trays with a little water to add flavor for dishes later.

RESOURCES: Kimberly Hoban, RDN, CDN, CPT, Director of Wellness, CulinArt Group; Michelle Sadlowski MS, RD, Eurest Eastern Division Wellness Director; Jill Woodward, MS, RD, CD, Eurest Central Division Wellness Director and Suzanne Landry, MS, RD, LDN, Eurest Senior Director of Wellness and Sustainability.

Written by Jennifer M. Roberts, MS, RD.
September 2017

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Eating on the Move

The end of the semester is approaching.  Which means more time studying and the need for quick food options.  Here are some easy convenient meal and snack ideas to ensure you are continuing to eat healthy while you finish out the semester. Some of these can be made in your dorm room- so there is no need for a full kitchen.  All you need is a refrigerator and maybe a microwave! 

Meal and Snack Ideas

Grains: Great source of B vitamins, fiber and important minerals (iron, magnesium..)

• Hot oatmeal – Microwave ½ c. oats, 2/3 c. water (or with milk to add protein, calcium and vitamin D) for 2 minutes. Top with granola and some blueberries or raisins. You can also add a scoop of Greek Yogurt for added protein. 
• Overnight oats – Mix oats, milk, fruit, chia seeds and nut butter. Let sit overnight. Grab & go in the morning.
• Whole grain bread – Make sandwiches with sliced turkey or tuna salad or toast (try topped with peanut butter & banana).
• Whole grain wraps/pitas – Use these to make hummus & veggie wraps or burritos.
• Whole grain cereal – Enjoy with milk for breakfast and snacks.

Protein: Important for muscle repair, immune function as well as increasing feelings of fullness during meals and snacks

• Hummus – Flavored or plain- your choice! Enjoy with veggies, crackers, or add it to a sandwich.
• Nut butter – Add them to a smoothie with yogurt and banana or you can add to crackers, toast, or for dipping with apples…
• Tuna/chicken salad – Use low-sodium canned tuna or chicken packed in water. Mix in a small bowl with mashed avocado, hummus, or Greek yogurt instead of mayo. Add your favorite spices (try curry powder or cayenne pepper) and some chopped vegetables- onions and peppers, to bulk it up!
• Deli meat/rotisserie chicken/pre-baked tofu – These are easy to add to wraps and sandwiches.
• Scrambled eggs – In the microwave, cook for 2 minutes, stir, and cook another 2 minutes.

Veggies: Contain lots of great vitamins and minerals.  Choose a variety everyday to be sure you are getting all the important nutrients each day. The more colorful you meals and snacks the better!

• Salad in a jar – Portion out enough lettuce/spinach/mixed greens, complete with chopped veggies and a protein source, for the week and store them in mason jars or Tupperware. Add the dressing to the bottom first to keep everything else from getting soggy (or on the side if you rather). When you’re ready to eat, just shake it up and dig in!
• Microwave a potato or sweet potato – Poke the potato with a fork or knife all over, microwave for 5-6 minutes- top with shredded cheese, beans and veggies and turn it into a meal.
• Raw veggies – Try dipping in hummus, guacamole or low-fat dressing!

Fruit: Great for taking on-the-go to class or in between classes.  Choose a variety each day!

• Bananas – Buy in a variety of stages of ripeness to enjoy throughout the week.
• Apples & oranges – These make easy grab & go snacks.
• Berries – Top your oatmeal bowls with them or mix them into Greek yogurt for some natural sweetness.  Buy them frozen to add to smoothies

Dairy: Great source of vitamin D and calcium as well as protein.  

• Milk – Choose dairy or non-dairy substitutes.
• Greek yogurt – Enjoy with fruit & granola. 
• Cheese – Put on top of salads and sandwiches or eat plain with crackers or veggies. Cheese sticks are a great grab and go food item.

Fats: Important  for absorption of fat soluble vitamins.

• Salad Dressing – Make your own dressings with oil, vinegar, and spices to add flavor and healthy fats.
• Nuts – These are full of protein and healthy fats! Enjoy a handful each day at snack time.
• Avocado – This makes a great topping for salads and sandwiches. Also, mix it into smoothies for added creaminess.
• Snacks: Don’t forget to carry snacks in your bag so you don’t go too long without eating during the day.  Small snacks during the day can help avoid overeating at a meals.
• Nuts & seeds – Use these for added flavor, nutrition, and texture in granola bars and trail mix.
• Flax seeds and chia seeds – Sprinkle these on oatmeal or yogurt for added omega 3’s and protein.
• Store bought bars – KIND bars, Luna bars, Lara bars are some good options.
• Homemade fruit & nut bars – Make your own at home!

Information gathered from Lindsay Livingston http://www.theleangreenbean.com/how-to-eat-healthy-in-college/ Accessed March 20, 2017.

Recipes

Oatmeal Peanut Butter Bars (no bake)
Ingredients:

• 1 cup peanut butter (crunchy or smooth) or sun nut butter
• 1 cup honey 
• 2 1/2 cups rolled oats 
• 3/4 cups chocolate chips. craisins, or raisins

Directions:

1. Mix ingredients together and then press into a pan to set. Cut into bars. 

Blueberry and Honey Overnight Oats
Ingredients:

• 1/2 Cup(s) Oats 
• 1/2 Cup(s) Low-fat milk 
• 1/4 Cup(s) Greek yogurt 
• 1/4 Cup(s) Blueberries 
• 1 Tablespoon(s) Honey

Directions:

1. Add Oats to your container, pour in milk, and add in Greek yogurt and blueberries. 
2. Top with honey before refrigerating.

Salad in a Jar

• Choose the ingredients you like!

It is really convenient if you are packing a lunch to take with you to co-op or to class. 

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Desktop Dining

Do you eat at your desk? If so, you are not alone. 83% of us eat both meals and snacks at our desks. While common, this may not be the best way to enjoy a meal.

Is it safe to eat at your desk?
Our desks are full of things that we touch often, but probably don’t clean often – keyboard, phone and mouse, among others. Germs that make us sick can live on these surfaces. The flu virus, for example, can survive on your desk for up to 48 hours! Eating at your desk gives these germs a quick and easy ride into your body on your food and hands, increasing your chances of getting sick. Crumbs left on your desk can also introduce new germs and possibly unwanted pests.

Is it healthy to eat at your desk?
Limiting distractions and avoiding screens during meal time are good strategies for mindful eating. Not only do distractions take away from the enjoyment of the meal, but they also keep us from listening to our internal signals that let us know we are full, making it easier to overeat. The time saved by multi-tasking at lunch may cost your health in the long run.

Tips for a better meal
Invite a co-worker to lunch. Research suggests that eating together can improve productivity and cooperation. Take advantage of your onsite cafeteria or other common space. The change of scenery as well as the movement it takes to get there will both offer benefits. If your desk is your only option for eating, make sure you clean it regularly and wash your hands often. Give yourself a technology break while you eat to allow your focus to be on enjoying your food and recognizing your hunger cues.

References: 1. Desktop Dining Survey. Available at homefoodsafety.org. Accessed December 1, 2016. 2. KM Kniffin, et.al. Eating Together at the Firehouse: How Workplace Commensality Relates to the Performance of Firefighters. Human Performance Vol. 28, Iss. 4,2015.

Written by Jennifer M. Roberts, MS, RD.
February 2017

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Should breakfast be the new dinner?

Have you heard that eating late at night is bad for you? While the bigger impact usually comes from the type of foods we tend to eat late at night more than when we eat them, there may be some benefits to adjusting when we eat.

Does meal time matter?
Many of us eat in a way that has our meals getting larger as the day goes on – lunch is bigger than breakfast and dinner is bigger than lunch. New research suggests that this may not be the best way to eat to maximize health. Our bodies seem to react better to larger meals eaten earlier in the day than ones eaten later. A few benefits to the earlier meals include better blood sugar control and better weight management. We may even burn more calories after meals eaten earlier in the day.

How does our body know what time it is?
Our internal clocks, influenced by external cues like sunlight or darkness, make up our circadian rhythm. Circadian rhythms can influence when we sleep, our body temperature and other important bodily functions. Abnormal circadian rhythms have been connected to sleep problems and a variety of health issues including diabetes, obesity and depression. It also seems that circadian rhythms can help determine how we react to the food we eat.

Bottom Line
A larger breakfast and lunch, with a smaller dinner may be a better pattern for some people. Circadian rhythms have a genetic component, so we all likely react a little bit differently to meal times. If you find that you feel better, and are better able to achieve your health goals with swapping your larger meals to earlier in the day, it may be a good habit to adopt with almost no downside

REFERENCES:
1. Bo S, et al. Is the timing of caloric intake associated with variation in diet-induced thermogenesis and in the metabolic pattern? A randomized cross-over study. Int J Obes (Lond). 2015 Dec;39(12):1689-95
2. Circadian Rhythms Fact Sheet. National Institute of General Medical Sciences. Available at: https://www.nigms.nih.gov/Education/Pages/Factsheet_CircadianRhythms.aspx.

Written by Jennifer M. Roberts, MS, RD.
March 2016

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