Breakfast

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Breakfast is a great way to start your day. You will be more likely to consistently continue to fuel throughout the day when you eat something at the beginning of the day. If you skip breakfast to save up for other meals you may want to rethink this thought as skipping breakfast often results in feeling cranky, not being...

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Convenience Foods

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Convenience foods can be really helpful because they make cooking a little easier and it cuts down on prep time. Some examples of convenience foods would be salad in a bag, shredded carrots, rotisserie chicken, frozen fruits, and lots of other options that can make things just a little easier in the kitch...

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Myth of eating after 7pm

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •If you ever wondered if you are supposed to or not supposed to eat after 7 PM, the short answer is yes! You can, and should, eat after 7 PM. Something to consider about this “rule” is that your stomach does not shut off after a certain time of day and the clock does not know whether you are hungry or n...

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Importance of hydration

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Staying hydrated is important all year long. If you can keep a refillable water bottle with you throughout the day that can help stay hydrated. The amount of water you need will vary a little depending on amount of exercise, body size, and temperature. The Institute of medicine does recommends about 9 cups of water/day...

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Family food traditions

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Holidays are a time to enjoy time with friends and/or family along with food traditions and honoring your food cravings. Many people will feel that they need to save up the meals for the day leading up to holiday dinners. Please consider that if you eat throughout the day (as you do on any other day), you will be able...

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Veganism

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •I want to remind you of ways to meet your protein needs from plant protein sources- lentils, beans, nuts, seeds, nut butters, grains (quinoa, amaranth, cereals, pasta, rice) and to meet calcium and vitamin D needs with non-dairy milk substitutes. Check out nudining.com for vegan options available in the dining...

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UNDER THE SEA: VEGETABLE SUSHI

Sea vegetables, commonly called edible seaweed, are a class of marine algae packed with healthful nutritional value. Used for centuries around the world with documented use in Asian and Aztec civilizations, edible seaweed was one of the hottest food trends in 2015 as it gained popularity in American cuisine.Today we will be working with green seaweed. Green seaweeds get their pigment from chlorophyll....

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Staying active with movement you enjoy

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Moving your body and exercising is beneficial for lots of reasons. It can be a form of stress relief, a break from school or work, fresh air, improve mood, and improve endurance and build muscle. That all being said please do not pick an activity you do not like. Choose something you like and that makes you feel...

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ROOTED NACHOS (VEGAN)

Research shows that vegetarian and vegan diet patterns are linked with lower incidences of obesity, cardiovascular disease, and hypertension. Studies show that plant-based diets tend to be rich in a number of important nutrients, including vitamins, minerals, fiber, and phytochemicals.National Health and Nutrition Examination Survey data show that vegetarian diets are higher in vitamins A, C, and...

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Breakfast, why it is an important way to start your day

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Breakfast is a great way to start your day because it provides you energy to stay focused and avoid feeling sluggish as you work through the morning and keep up with your school work. It does not need to be a large meal and something to eat is better than having nothing to eat to start off your d...

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Plant Based Eating: Wellness Tips

Plant based recipes can be delicious and because they are made from vegetables, fruits, grains, beans, nuts and lentils:they provide plenty of fiber, vitamins, and mineralsthey are great for your health and the environmentWhether you are vegan, vegetarian or just incorporate plant based meals sometimes -it is beneficial for your health and the environment to eat more plants.There is no shortage of...

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What healthy eating means and what it doesn’t

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Healthy eating can be different depending on how you grew up, food preferences and food choices that work for you. It’s about creating a balance with a variety of foods from all the different food groups (grains, proteins, fruits, veggies, dairy or non-dairy substitutes as well as desserts- yes they can also be included...

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Paying attention to hunger and fullness cues

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Hunger and fullness is a great way to be in tune with what your body needs. However, sometimes you get busy and ignore these hunger signals and/or we get distracted scrolling on our phone and not pay attention to when we are comfortably full. Think about being in tune with these signals, honoring fullness and decreasing...

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Mental Health and Nutrition

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Nutrition can play a role when it comes to mental health. The way that nutrition plays a role is when you skip meals – because you are busy, stressed, or have a decreased appetite – most often you feel hungry and this can impact your mood, increase irritability, decrease concentration and focus. By fueling your body...

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Eating consistently during the day

#WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Eating consistently during the day is important to help to maintain your energy level and to help you stay focused throughout the day. Consider keeping snacks (granola bars, piece of fruit, pretzels, dry cereal etc.) handy when you know you are busy and may have a long period of time between meals. Paying attention to...

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Mindful Eating vs. Distracted Eating

 #WellnessWednesday with Registered Dietitian Christine (MS, RDN, CSSD)• • •Consider practicing mindful eating versus distracted eating by putting away your devices during a meal. You may find that you enjoy the meal more because you are paying attention to the smell, taste and texture as well as being in tune with your feelings of fullne...

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