Category: Nutrition and Wellness

Three Ways to Save Money on Groceries

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

A 2020 survey found that 83% of consumers have noticed an increase in food and beverage prices over the past year.  Here are a few tips to help you save money on groceries.

Pick budget-friendly foods:

Some foods are less expensive than others.  A few go-to, relatively low-cost options include milk, bananas, apples, carrots, cabbage, potatoes, popcorn, oatmeal, peanut butter, lentils, beans, and canned fish.   Try the store-brand version of pantry staples, as they are often less expensive and provide equivalent flavor and nutrition.

Put your freezer to use:

Frozen fruits and vegetables (without added sugar or sodium) are just as nutritious as their fresh counterparts.  Add mixed frozen vegetables or frozen riced cauliflower to soups and stews to boost fiber and support digestive health.  Keep frozen fruit on hand and add to oatmeal, yogurt, and smoothies. Stock up on meat, poultry, and fish on sale and store in the freezer for up to six months.

Properly store food items:

According to the USDA, up to 40% of food is wasted annually. This adds up to an estimated $1500 per family!  By properly storing produce and navigating date labels (such as “best by” and “sell by”), you can reduce waste and stretch your food dollars further.

Feel overwhelmed at the grocery store?  Sign up for one of my NEW guided grocery store tours at Metro Market!  Check out this short video clip and reach out with any questions ([email protected]). Register at member services today!

A Healthy Recipe to Share…

Crockpot Applesauce by Sara Dow

Ingredients:

8 apples, washed, cored, and cut into quarters (do not remove peel)

1 Tbsp Penzy’s pie spice OR 1 Tbsp cinnamon and ½ Tbsp nutmeg

Preparation: Place apple quarters in a crock pot and sprinkle with pie spice.  Cook on high for 3-4 hours or on low for 6-8. Optional: Garnish with toasted pecans for a delightful crunch. Store in the fridge for 3-5 days or freeze for up to a month.  This recipe contains zero added sugar and can be enjoyed either hot or cold.

Nutrition information:

Apples are a rich source of fiber which helps regulate blood sugar levels and reduces the risk of heart disease and colon cancer. Cinnamon and nutmeg reduce inflammation and improve brain health.

Budget-Friendly Tip: Imperfect apples (sometimes called “seconds”) are commonly sold at a discount and are ideal for this recipe!   I stock up from the seconds barrel at Jelli’s Market and enjoy applesauce for pennies a serving all fall!  Look for discounted apples (in red mesh bags) on the end cap near the bananas at Metro Market (Oconomowoc) and Pick n Save (Watertown).

Check out this Resource…

Food Insights is a nonprofit educational organization that aims to share science-based information about health, nutrition, food safety, and agriculture.  Check out their latest blog posts, including Eight Ways to Save Money on Groceries (the inspiration for this post) and Tips for Parents of Picky Eaters.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Back to School Food Safety Tips

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

September is national food safety education month! Of the estimated 42,000 annual cases of salmonella food poisoning, almost 50% occur in infants and school-aged children. Check out these back-to-school food safety tips to help prevent foodborne illness in the lunchroom.

Handwashing: This is the first and easiest step for avoiding foodborne illness.  Before eating, children should wash their hands for 20 seconds with warm soapy water. Have them sing the ABCs twice while washing if they sometimes finish early. Pack hand wipes or 60 percent alcohol-based hand sanitizer if water and soap are unavailable.

Insulated container: Perishable food can be unsafe to eat by lunchtime if packed in a paper bag. Use an insulated lunch bag or box instead. 

Keep cold lunch cold: Pack a cold lunch with two freezer packs to keep it at a safe temperature of 40°F or below. Frozen juice boxes (or water bottles) can be used as freezer packs. By lunchtime, the juice should be thawed and ready to drink! If the classroom has a refrigerator, store the lunchbox with the lid open so that the cold air can circulate.

Keep hot lunch hot: If packing a hot lunch, such as soup, chili, or stew, use an insulated container to keep it hot.  Fill the container with boiling water, let it stand for a few minutes, empty it, then fill it with piping hot food. Tell your child to keep the insulated container closed until lunchtime to keep the food at a safe temp of 140°F or above.   

Children are the most vulnerable to food poisoning, so it’s essential to take extra precautions to keep them safe.  Check out this infographic with back-to-school safety tips from foodsafety.gov.  I found it so helpful that I printed it and posted it on my refrigerator!

For healthy back-to-school meal and snack ideas, check out my previous post, Smart Nutrition for Academic Success.

I hope your little ones enjoy a safe and healthy school year!

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Smart Nutrition for Academic Success

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

Give your kids a healthy start as they head back to school with these smart nutrition strategies!

Prioritize Breakfast: research shows that kids who eat breakfast perform better in school with higher test scores and fewer behavioral issues.   

  • For a quick and healthy breakfast, enjoy whole grain cereal with less than 10 grams of sugar, low-fat milk, a piece of fruit, and yogurt.

Provide Variety:  diverse options help ensure kids get the nutrients they need from each food group.  Mix up lunch with these wrap variations.

  • Spread a whole-grain tortilla with mustard, hummus, or pesto. Fill with grilled chicken salad or assorted lean meats. Add cheese, tomato, sliced onion, avocado, and shredded Romaine lettuce.  
  • For a Mexican theme, fill with guacamole, salsa, black beans, grilled chicken (optional), and brown rice.

Wrap in foil and pack in an insulated lunchbox. 

Prep Smart Snacks: pack a healthy lunch side or after-school snack.

  • Fruit cup (packaged in water or juice) or fresh fruit.
  • Applesauce (no sugar added).
  • Nuts (if age and allergy appropriate). ALDI carries 100-calorie single-serve almond packets, which offer convenience and portion control.
  • Raw veggies such as carrot sticks, sugar snap peas, colorful snacking bell peppers, or celery sticks.
  • Cheese sticks — available in 2% sharp cheddar or part skim-milk mozzarella.
  • Individually wrapped snack bars with three or more grams of fiber, less than 10 grams of sugar, and no more than 1 gram of saturated fat. (KIND and Fiber One bars are a favorite in my house).
  • Yogurt with less than 10-12 grams of sugar per serving. Better yet, opt for plain and add honey or fruit.

Partner with your child: kids are more likely to accept healthy options if involved in the planning and preparation.  Invite them to select from a list of healthy foods and encourage them to pack their own lunch.

Check out eatright.org for more back-to-school nutrition tips and news for kids of every age.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Hydration & Health

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

If you experience afternoon energy slumps, dehydration may be the cause. Before you reach for a snack, try one of the suggestions below.  Not only does adequate hydration promote weight management, but it also helps to prevent headaches and muscle fatigue, aids digestion, and even boosts your mood! 

Here are some tips to help you stay hydrated.

Choose water (tap, bottled, or sparkling) over flavored, sugary drinks.  Plain water has zero calories, zero caffeine, and — with very few exceptions — is safe due to stringent regulations in the United States.

Need more flavor? Add berries, watermelon cubes, fresh mint, citrus, lime, lemon, or cucumber slices. Or freeze 100% juice in an ice cube tray and use the cubes for chilled water.

Miss fizzy drinks?  Add a splash of 100% juice to plain sparkling water for a refreshing, low-calorie drink.

Water just won’t do? Reach for drinks that contain essential nutrients such as low-fat or fat-free milk; unsweetened, fortified plant milk; or 100% fruit or vegetable juice.

At the coffee shop?  Ask for a drink with low-fat or fat-free milk, an unsweetened milk alternative such as soy or almond, or get back to basics with black coffee or herbal tea.

At the store?  Skip the flavored vitamin water and fill your cart with juicy fruits and vegetables. Melons, berries, cucumbers, tomatoes, lettuce, and bell pepper are more than 90% water and provide an abundance of essential vitamins, minerals, and phytonutrients.  Check out this article by a registered dietitian for more hydrating foods.

What you drink is as essential to your health as what you eat. Read the Nutrition Facts label to choose drinks low in calories, added sugars, and saturated fat.

A Hydrating Recipe…

Summer Refresher by Sara Dow

This low-calorie refresher is high in fiber and electrolytes.  Kid tested and approved! 

Ingredients: 

  • 1 cup frozen watermelon chunks
  • ½ cup sliced cucumber
  • 1 cup coconut water

Preparation: Process in a high-powered blender for one minute or until smooth.

Yield: 12 oz.

Nutrition information:  Watermelon is 92% water, providing delicious, low-calorie hydration.  Cucumber is rich in fiber and vitamin K — a powerful disease-fighting combination.  Prepare with coconut water for a post-workout electrolyte boost or plain water for pure hydration.

Check out this Resource…

Visit the USDA Water, Hydration, and Health page for recommendations on daily water intake and tips for foods and beverages to help you hydrate.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Have a Food Safe Summer

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

Picnics and BBQs provide opportunities for outdoor fun with family and friends, but these events also present the ideal conditions for foodborne bacteria to thrive.  Here are a few key safety tips to help prevent foodborne illness from appearing at your next cookout.

Wash your hands.

Wash your hands with warm, soapy water for 20 seconds before and after handling food. When working with raw meat, poultry, fish, and eggs, thoroughly wash your hands before touching any other food.  Bring your water jug, soap, paper towels, or moist disposable towelettes if your outdoor venue doesn’t have running water.

Beware of cross-contamination. 

Keep ready-to-eat foods such as green salads, fresh fruit, and buns stored in separate containers from raw meat, and always use different cutting boards, knives, and serving utensils for ready-to-eat foods and meat. Only reuse cooking or serving utensils that have touched raw meat after thoroughly cleaning and disinfecting first.

Take your food’s temperature.

Use a food thermometer to ensure food is cooked to a safe internal temperature.  Hamburgers should be cooked to a minimum of 160 degrees Fahrenheit, and hotdogs heated to a minimum of 140 degrees Fahrenheit.  Consult this safe internal temperature chart.  

Keep cold food cold and hot food hot.

Cold food should be kept below 40 degrees Fahrenheit, and hot foods should be kept at 140 degrees Fahrenheit or higher.  The longer food sits in the danger zone between 40-140 degrees; the more likely illness-causing bacteria will grow.  Food should be discarded after two hours in the danger zone.  If the temperature is 90 degrees or above, the safety window shrinks to just one hour before food should be discarded.

Transport cold food in a cooler with ice or frozen gel packs.  For service, foods like chicken salad or desserts in individual serving dishes can be placed directly on ice or in a shallow container in a deep pan filled with ice. Drain off water as the ice melts and replace the ice frequently.

Wrap hot food in heavy-duty aluminum foil and store in an insulated carrier until serving.  Grilled food can be kept hot by moving it to the sides of the grill rack away from the coals.  This keeps the food hot but prevents overcooking.

People at risk.

While food poisoning or foodborne illness can affect anyone, certain people are more likely to get sick or have a severe illness.   Older adults, children, pregnant women, and individuals with weakened immune systems are particularly vulnerable to food poisoning or foodborne illness.  Click the links below for tips on how to protect individuals in these high-risk groups.

To learn more about food safety by event and season, visit foodsafety.gov. While you’re there, check out this fabulous summer safety infographic.  Print and hang it on your fridge or keep it in your glove box for a handy reference.

Nothing puts a damper on summer fun like foodborne illness. Practicing these fundamental food safety principles will go a long way toward protecting you, your family, and your friends for a safe and healthy summer.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Celebrating the Health Benefits of Dark Chocolate

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

July 7th is world chocolate day!  Today we celebrate the many health benefits of dark chocolate.  Read on for nutrition advice you can embrace with a smile!

Heart Health: The antioxidants found in dark chocolate have been shown to lower blood pressure and increase blood flow to the heart, thus reducing the risk of stroke, coronary artery disease, and death from heart disease. 

Immune System: Dark chocolate is rich in flavanols, potent plant compounds that fight inflammation and protect against cell damage caused by free radicals. 

Brain Function: Flavanols found in dark chocolate positively impact brain function, including improved reaction time and better memory.

Athletic Performance: Epicatechin, a powerful flavanol found in dark chocolate, has been shown to boost endurance in athletes by increasing blood circulation and reducing oxygen consumption during moderate-intensity exercise.

Stress Relief: Researchers found that eating 1.4 oz of dark chocolate daily for two weeks reduced levels of the stress hormone cortisol and the flight-or-fight hormones known as catecholamines in highly stressed individuals. 

Note: Most of the benefits seen in research are associated with dark chocolate containing at least 70% cacao content.  To maximize the health benefits, enjoy a moderate portion (1-1.4oz) of minimally processed dark chocolate containing 70% or higher cacao content as part of a balanced diet.

A Healthy Recipe…

Chocolate Berry Smoothie by Sara Dow

Ingredients: 

  • 1 cup frozen berries
  • ½ a frozen banana
  • ½ cup frozen riced cauliflower
  • 2 Tbsp 100% cocoa powder
  • 1/3 cup whole milk yogurt or Greek yogurt
  • 1 ½ cups oat milk (or substitute your favorite dairy or plant milk)

Preparation:  Combine in a high-powered blender and process until smooth.

Nutrition information:  The antioxidant-rich cocoa powder and berries provide a potent immune-boosting combo.  Frozen riced cauliflower adds a creamy texture and boosts fiber, B vitamins, and vitamin C.  Yogurt, high in protein, promotes satiety (a feeling of fullness), and probiotics that support gut health. 

Check out this Resource…

Since the Food and Drug Administration (FDA) does not test the safety or purity of protein powder, it is possible (and all too common) for the ingredients listed on the label not to represent the actual contents. 

Look for protein powder verified by third-party testing companies such as the non-profit USP or NSF International’s Certified for Sport. If third-party tested products are outside your price range, check out the free resource LabDoor, which tests the purity of nutritional supplements and offers a top 10 list of protein powders. 

Protein powder offers convenience but cannot fully reproduce the benefits of protein derived from whole food sources.  Add Greek yogurt, chia seeds, flax seeds, or nut butter to your smoothie to boost protein.  

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Healthy Travel Snacks

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

Summer travel season is upon us!  If we fail to plan for good nutrition, we will likely reach for highly processed convenience fare that leaves us feeling bloated and sluggish.  These healthy travel snacks are rich in essential vitamins and minerals to boost energy and support a healthy summer of fun.

Grab and go options (zero or minimal prep):

Whole fruits: Apples, pears, and cuties hold up well in a carry-on, backpack, or cooler. Whole, uncut fruits and vegetables can be safely held at room temperature for several days without refrigeration. 

Dried fruits and unsalted nuts: Purchase single-serve packets for convenience and portion control. Alternatively, buy in bulk and portion into snack bags.  1.5 oz or ¼ cup is a standard serving for dried fruits and nuts.  Raisins, dried apples, apricots, and mango are high in antioxidants, but watch out for added sugar. Check the ingredient list – ideally, fruit is the only listed ingredient. 

Red, yellow, and orange bell peppers: These colorful sweet peppers are 92% water, making them an excellent hydrating snack. This is my go-to snack on airplanes as it helps offset the dehydrating effect of air travel. Enjoy mini-snacking bell peppers right out of the bag (be sure to wash them first!). These uncut peppers can be safely held at room temperature for several days. 

Baby carrots: These can often be found pre-portioned for convenience, or you can portion yourself into ½ cup servings.  Baby carrots typically come pre-washed and ready to eat. 

Dry roasted edamame: This mighty legume packs 13 grams of protein into a 1/3 cup serving making it one of the best sources of plant-based protein.  A great option to fend off hunger pangs on the go, purchase in bulk from Farm and Fleet or Pick n Save or buy individually packaged servings through nuts.com.  Dry roasted edamame is shelf stable and will keep for several weeks in an airtight container.

Air-popped popcorn: Try seasoning with dried herbs or chili powder.  Store in quart or gallon-size Ziploc bags for a filling, whole-grain snack.

Prep Ahead:

Energy bite:  In a food processor, combine 1 ½ cups of honey-roasted nuts with 1 ½ cups of pitted Medjool dates.  Blend until a soft dough forms.  Roll into 1” balls.   The natural sugar of the Medjool date paired with protein in the nuts helps keep blood sugar levels steady and provides sustained energy.  Freeze up to 2 months in advance and pack in an airtight container (or Ziploc bag) for travel.  These can be safely kept at room temperature for several days.

Roasted Chickpeas: Rinse and drain 2 – 15 oz cans of chickpeas (garbanzo beans).  Toss with 1-2 Tbsp olive oil and 1-2 Tbsp Penzy’s Northwoods Fire seasoning.  Spread chickpeas in a single layer on a parchment-lined baking sheet and bake at 400 for 30 minutes, stirring every 10 minutes.  Feel free to substitute your favorite spice blend for the Northwood seasoning.  Roasted chickpeas can be stored at room temperature in an airtight container for 2-3 days. 

Homemade Trail mix: Make your own trail mix using two parts of dried fruit (raisins, cranberries, banana chips, dried apples, or apricot pieces) to one part nuts (almond, peanut, pecan, walnut, cashews).  Add seeds (pumpkin or sunflower) and a whole grain (popcorn, whole wheat cereal) if desired. This mix is shelf stable and can be kept in an airtight container for several weeks.

No time to prep?  

Here are some excellent options commonly found in gas stations and airport kiosks:

KIND bars: Made with natural food ingredients, KIND bars have less added sugar than most granola or protein bars.  

String cheese: Typically low in saturated fat, string cheese is a good source of protein, calcium, and vitamin D.  

Whole wheat crackers: The original Triscuit has only three ingredients (whole wheat, canola oil, and sea salt) and provides fiber and whole grains, which support satiety and digestive health.   Pair Triscuits (6 crackers = 1 serving) with string cheese for a protein and carbohydrate-balanced snack.

Whole fruit, nuts, and trail mix:  Choose unsalted nuts if advised by your physician to limit your sodium intake.  Look for a trail mix containing fruit and nuts with minimal added sugar. Check the ingredient label for this information.

Boiled egg:  The humble egg is the most bioavailable of all protein sources — a whopping 99% of the protein is absorbed!   Boiled eggs are often found in refrigerated kiosks at airports, gas stations, or coffee shops.  Enjoy for a quick and filling snack.

Non-fat Greek yogurt:  Greek yogurt is a fantastic source of protein but watch out for flavored varieties high in added sugar. Opt for plain yogurt and sweeten yourself with dried fruit or trail mix.

Single-Serve Hummus:  Made with chickpeas and olive oil, hummus is an excellent source of plant-based protein and heart-healthy polyunsaturated fats. Pair with veggies for a complex carbohydrate boost, and you have a complete nutritional package!

Do you have a favorite healthy travel snack? Drop me a line at [email protected] to share. I’d love to hear from you!

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Tips to Boost Fruits & Vegetables in Your Diet

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

You are not alone if you struggle to eat enough fruit and vegetables! A 2019 CDC study found that only 1 in 10 adults consume five combined servings of fruit and vegetables as recommended by the Dietary Guidelines for Americans.

A diet rich in fruits and vegetables is associated with decreased risk of heart disease, respiratory disease, type 2 Diabetes, and cancer. Start small by adding just one daily serving and build over time to increase your intake.

Here are some simple suggestions to get you started. 

  • Add ½ cup of riced cauliflower (found in the frozen food section of the grocery store) to your favorite smoothie recipe.
  • Reach for dried fruit such as apricots, mangoes, prunes, or raisins instead of candy when you feel the urge for a sweet treat.
  • Choose 100% fruit juice (½ cup equals ½ a serving of fruit). Be aware that many “juice” drinks contain 5% or less of actual juice! Don’t be fooled by the front of packaging “fruit juice” claims.  Check the nutrition label on the back to see what percentage is actually juice.
  • Flip the dessert. Serve sliced fruit and berries with a dollop of ice cream on top, rather than ice cream as the base with a spoonful of fruit.  Same for strawberry shortcake.  Make berries the base with a shortbread garnish on top rather than the other way around!
  • Fill your fridge with “nature’s fast food.” Clean and cut fresh fruit and veggies are a quick and convenient choice. Baby carrots, colorful bell peppers, melons, and grapes are great choices.
  • Tuck an easily portable fruit into your gym bag, backpack, or lunch tote for a nutritious on-the-go snack. Consider an apple, banana, cutie, or a small serving of cherries, dates, grapes, or dried fruit.
  • Keep canned and frozen fruits and vegetables on hand.

Note: Many consumers mistakenly believe fresh produce in the supermarket is superior to frozen or canned produce.  Out-of-season produce may travel hundreds of miles on a boat or semi before ending up in your supermarket. The nutrients are degraded during transport, whereas frozen and canned produce is picked and preserved at the height of the season when nutrient quality is at its peak.  Don’t be afraid to use frozen or canned produce when locally sourced in-season fruits and vegetables are unavailable. Just be aware that canned vegetables typically contain added sodium. If this is a concern, you can purchase low-sodium vegetables or rinse and drain canned vegetables to remove up to 40% of the sodium. Choose canned fruit packaged in water or juice rather than heavy syrup to avoid added sugar.

A Healthy Recipe…

Summer Fruit Medley by Sara Dow

This colorful fruit salad contains phytonutrients, antioxidants, and B vitamins.

Ingredients: 

  • 2 pounds of red or green grapes
  • 1 pound of strawberries, halved
  • 2 cups watermelon chunks
  • 2 limes (or ¼ cup bottled lime juice)

Preparation: Rinse, drain, and dry the grapes and strawberries.  Add the watermelon chunks. Toss in a large bowl with juice from 2 limes. Store in an airtight container in the refrigerator.

Yield: 6 servings

Options: Swap in honeydew melon or cantaloupe for the watermelon or replace it with blueberries, cherries, or kiwi fruit.

Nutrition information:  Brightly colored fruits such as strawberries, watermelon, grapes, and blueberries are high in phytochemicals which research suggests may aid immune function, reduce inflammation, and help regulate hormones. Grapes are a good source of potassium which may help reduce blood pressure and lower the risk of heart disease and stroke. Strawberries and watermelon provide an abundance of the antioxidant vitamin C.

Check out this Resource…

The Produce for Better Health Foundation provides a wealth of resources and recipes to support individuals seeking to increase their fruit and vegetable intake.  You can look up the nutrition information and storage guidance for individual fruits and vegetables and check out this guide to find out what fruits and vegetables are in-season in the spring.

Smoothies and Salads Workshop…

For delicious recipes and simple strategies to incorporate fruits and vegetables into your diet, check out my upcoming Smoothies and Salads Workshop at the Pabst Farms YMCA. In this interactive workshop, you’ll learn to prepare antioxidant-rich smoothies and vibrant salads packed with B vitamins to boost your energy for summer fun!   

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

How Much Protein Do I Really Need?

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

A question I am frequently asked is, how much protein do I really need?  As with most nutrition questions, the answer is — it depends!

The Institute of Medicine recommends 10-35% of total daily calories from protein to support optimum nutrition for a typical adult.  If you consume a 2000-calorie diet, this is 200-700 calories from protein or 60-175 grams per day.

Most Americans consume about 15% of their daily calories from protein.

This meets the minimum requirement but falls on the lower end of the optimum protein range. Protein intake at the higher end of the spectrum (25%-35% of total daily calories) may benefit some groups, including seniors, athletes, regular exercisers, and those with weight loss goals.

Seniors: Protein intake often declines with age, and 50% of women and 30% of men over the age of 65 falls short of the minimum protein recommendation. Protein is essential in this stage of life due to the progressive loss of skeletal muscle that occurs with age (sarcopenia). Research suggests adequate levels of high-quality protein, together with resistance training, can slow or even reverse the debilitating effects of sarcopenia and help maintain independence and quality of life.

Athletes: (including regular exercisers): The Academy of Dietetics and Nutrition and the American College of Sports Medicine suggest that regular exercisers and athletes have higher protein needs and advise 1.2 to 2.0g/kg (0.5 to 0.9g/lb) of protein per day.  This supports muscle tissue repair and synthesis and improves recovery and performance.  Athletes and regular exercisers may benefit from protein intake at the higher end of the range (25%-35% of total daily calories).

Weight loss:  As calorie intake decreases, the percentage of calories you need from protein increases. This helps to preserve muscle mass during weight loss.  Research suggests a high protein diet (defined as 25% protein or more) can help maintain lean muscle, steady blood glucose levels, and control brain signals for hunger.  Protein helps keep hunger at bay by enhancing satiety, or feeling full, and reducing the urge to snack between meals.

Food Sources: High-quality protein sources are widely available in the American diet.  Lean meat, poultry, fish, eggs, and dairy foods are excellent animal-based sources of high-quality protein. Quinoa, soybean, chia, and flax seed are excellent plant-based high-quality protein sources.  Beans, peas, tofu, nuts, seeds, and peanut butter are excellent protein sources.

Supplements: Amino acid supplements are popular among athletes and regular exercisers.  Evidence to support protein supplementation is inconsistent, and little is known about the safety of these products.  For these reasons, the Academy of Nutrition and Dietetics advises against individual amino acid and protein supplements. Do your best to prioritize protein from high-quality food sources – it tastes better and costs less! 

Timing: When you consume protein matters. Spreading your protein intake out over the day rather than consuming it all at one meal helps enhance muscle growth, repair bones, tendons, and ligaments, and support immune function.  It may also support weight management by helping control appetite and food cravings.  Aim for 20-30g of protein at each meal and a protein-rich snack or two throughout the day.

Here are some examples of what 20-30g protein might look like.

Breakfast: A carton of Greek yogurt with ½ oz almonds provides 16 grams of protein.   Add a cup of milk or soymilk for another 8 grams.  Starting your day with a protein boost can provide sustained satiety and lead to less snacking.

Lunch:  2 oz sliced turkey or roast beef with a slice of cheese on a whole grain wrap provides about 25 grams of protein.  Pair with a 2 oz cup of hummus and raw veggies for another 5 grams.

Dinner: Enjoy 3 oz of lean meat or poultry with a salad and baked potato for 28 grams of protein.  Sprinkle the salad with 1oz of nuts or seeds and top the potato with Greek yogurt for another 8 grams of protein.

Snacks: Hummus, peanuts, dry roasted edamame, string cheese, and nut butter with apple or pear slices are all good protein sources. 

Some additional tips to boost your protein intake throughout the day include:

  • Sprinkle chopped nuts or seeds over breakfast cereal, fruit, ice cream, oatmeal, or yogurt.
  • Add a dollop of Greek yogurt to cereal or fruit.
  • Toss canned beans (rinsed and drained) or chopped tofu with a garden salad.
  • Add sliced hard-boiled eggs to your salad.
  • Mix leftover chopped meat, poultry, or fish into veggie soup or pasta sauce.
  • Whisk an egg or egg whites into simmering chicken soup.
  • Enjoy a latte or chai with milk (or soymilk).

For more examples of protein-rich meals, check out this article by a registered dietitian with the American Council on Exercise (ACE). 

A high-protein diet is not for everyone.  Individuals with kidney disease, osteoporosis, diabetes, or liver disease should consult their physician or a registered dietitian to determine the optimal amount of protein to support their needs.

If you have a question about protein or anything else nutrition related, drop me a line at [email protected].   My inbox is always open!

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara

Reel in the Benefits of Seafood

Posted on Updated on by Katie Anderson

Sara Dow is a ACE Certified Weight Management and Fitness Nutrition Specialist. She is also a ACE Certified Personal Trainer and Small Group Trainer at the Y. Twice a month, her blog posts will feature nutrition education, a healthy recipe she has tried and loves, and tips to help you achieve your health goals, as well as answers centered around a nutrition question from a Y member.

Seafood provides benefits at every stage of life, yet only 1 in 5 Americans consume the recommended 6-8oz per week.  The main barrier is intimidation, as many people don’t know how to prepare seafood.  Incorporating more seafood into the diet doesn’t have to be complicated!  Here are some simple tips to get you started.

  • Designate one day a week when seafood is on the menu. Maybe it’s “Fish Friday” or “Seafood Sunday.”   Having a set time on the schedule helps build the habit. 
  • Plan ahead so seafood is a convenient option. I like to cook salmon and whole grains such as brown rice or quinoa on weekends and freeze them in individual portions.  I pair it with a side salad and fresh fruit on a busy weeknight for a quick and balanced dinner. 
  • Purchase pre-seasoned salmon to take the guesswork out of preparation. This can be a great place to start and build confidence until you’re ready to experiment with your favorite herbs and spices. My favorite is ALDI’s Mediterranean Herb salmon in the fresh seafood section.

Seafood isn’t just for adults! Seafood is shown to improve focus and behavior in school-aged children. It provides omega-3 fatty acids for strong bones, brain development, and a healthy immune system.  You can make simple homemade fish sticks by coating a mild fish such as cod or haddock in panko breadcrumbs or crushed cornflakes.

Do you have a family history of macular degeneration?  Seafood is good for the eyes! Frozen seafood is just as nutritious as fresh seafood and can be stored in the freezer for a year or more! Canned tuna is an economical seafood option and can be stored in the pantry for up to five years. Add a can of tuna to low-sodium tomato sauce and serve over whole-grain pasta for a fiber and protein-rich meal.

Does heart disease run in your family?   The American Heart Association weekly to reduce the risk of congestive heart failure, coronary artery disease, ischemic stroke, and sudden cardiac death. If you love burgers, try swapping out beef for salmon.  If you’re a taco fan, mahi-mahi, cod, and haddock are heart-healthy choices. 

A Healthy Recipe…

Salmon Salad by Sara Dow

This salad is packed with protein and heart-healthy omega-3 fatty acids.  

Ingredients:

  • 2 cups mixed salad greens
  • 4 oz cooked salmon (delicious pre-seasoned options are available in most grocery stores, or experiment with using your favorite herb and spice blends)
  • 1 Tbsp walnuts or pecans
  • 1 Tbsp pepitas (pumpkin seeds)

Additional toppings: Diced tomatoes, cucumbers, and avocado slices with shredded cheddar cheese (pair nicely with Little Salad Bar Avocado Ranch from ALDI) or crumbled feta cheese (pairs well with balsamic vinegar dressing)

Nutrition information:

Walnuts and salmon are high in heart-healthy essential omega-3 fatty acids.  Salmon is also an excellent source of protein and vitamin B12, low in saturated fat, and rich in potassium, iron, and vitamin D.  Salad greens are high in phytochemicals which research suggests may aid immune function, reduce inflammation, and help regulate hormones. Even a tiny portion of pepitas offers a substantial quantity of zinc and magnesium.  Serve with fresh fruit and a whole grain roll for a delicious, nutritious meal!

Check out this Resource

SeaFoodNutrition.org is a non-profit that provides a wealth of resources, including kid-friendly recipes, simple seafood meals you can prepare in 15 minutes or less, and guidance on steps consumers can take to support sustainable seafood.  Refer to their Twice a Week Game Plan for more tips on how you can reel in the benefits of seafood.

About Sara Dow

Hi, I’m Sara and I am passionate about helping people improve their quality of life through the knowledge and practice of good nutrition.  

In 2018, I was inspired by the YMCA community to go back to school and pursue my dream of becoming a registered dietitian. I am now in my senior year, double majoring in Nutrition and Dietetics at Kansas State University.  I am excited to share with you what I am learning. 

Email Sara