3 Ways to Keep the Joy in Food This Holiday Season

3 Ways to Keep the Joy in Food This Holiday Season

Brrr! This chill in the air has us all thinking about the quickly approaching holidays. Thanksgiving is already this month! While there’s a lot of excitement with the holidays, there can also be a lot of stress when it comes to food choices. Many people experience both social pressure and self-imposed pressure to make the right food choices or to look a certain way. It’s a common experience to label certain holiday foods as “unhealthy” or to start a diet in preparation for seeing lots of family and friends. This restriction mindset is unsustainable and often backfires. So, I’m here to tell you that it’s okay to keep the holiday food just as joyful as the holiday it’s associated with!

These are my 3 tactics for keeping the joy in food this holiday season:

1. Don’t underestimate the emotional value of food.

Food is so much more than just fuel for our bodies! There’s a strong emotional connection to food. It reminds us of people, places, events, and more. Have you ever noticed how there’s that *one* dish that you crave every holiday? Take a moment and think about why. Is it a loved one’s recipe and you’re reminded of them when you eat it? Does it remind you of the joyful celebrations of years’ past? Food triggers a deep emotional response because it always involves at least 4 out of 5 senses. When you skip those foods not only do you miss out on that joyful experience, but you’re also ignoring an emotional need.

Here’s an example! Christmas is right around the corner, and you find yourself longing for your grandma’s cookies. You remember baking cookies with her around the holidays growing up, and your mom still makes her recipe when the family gets together for a Christmas celebration. But you’re worried about the sugar and butter in the cookies, so you tell yourself that you’re going to make “healthier choices” instead. Now you’re at the family Christmas gathering, spending most of your mental energy convincing yourself not to grab the cookies and that the fruit you put on your plate instead is just fine. How would things have gone differently if you had added two cookies to your plate of fruit? You likely wouldn’t spend the entire evening in a mental battle, and you would be present and joyful!

2. Focus instead on what you can add of value to your food choices.

All foods fit into a healthful diet. But of course, you won’t feel too well if you only eat mashed potatoes at Thanksgiving dinner! Instead of thinking in terms of what you “shouldn’t” eat, think in terms of what you can add of value to your plate. For example, if you know that Thanksgiving dinner with your family often lacks vegetables, consider offering to bring a fun, veggie-filled side! Enjoy those classic Thanksgiving dishes that you love but also add some veggies to your plate with the side you brought.

3. Give yourself grace.

If the above tips don’t go as planned, give yourself some grace! It’s easy to get caught up chatting about food, diet, and lifestyle because they are common conversation starters. Those conversations can make it tough to maintain a positive mindset about food around the holidays. It can start to feel like others are judging your food choices, and that opens the door for your own inner critic to take over. Don’t let it!

The holidays are for celebrating, and food is part of that celebration. Keep the joy in food this holiday season and cherish the foods that bring you happiness!

 

Happy Eating!
Jess, Registered Dietitian
MPPD, RDN, LD

Ask A Dietitian

Confetti Quesadillas

Recipe Difficulty: Medium
Oven: No
Stovetop: Yes
Knife: Yes

 

These confetti quesadillas are perfect for a quick lunch or dinner option for the family. So many great pantry staples such as canned beans, and frozen or canned vegetables can be used in this recipe. 

Supplies Needed
- Can Opener
- Measuring Cups
- Measuring Spoons
- Spatula
- Pan
- Pizza Cutter
-Paring Knife

12 Days of Recipes

Tis the season for so many wonderful meals! These 12 recipes are some of our
favorites for a wide variety of occasions.  For brunch, appetizers, beverages and
more – these are great options that are loaded with flavor and nutrition.

                                    

Happy & healthy eating,

Amy, MS, RD, LD & Emily MFCS, RD, LD
Registered Dietitian Team

 

Healthy Snack Boards- A Fun Twist on Charcuterie Boards

Simple Snack Boards

These healthy snack boards can be great for busy weeknights or lazy weekends when no one wants to cook. Make up your healthy snack board with a variety of fruits and vegetables, lean sources of protein, whole grains, and healthy fats. If you’re using this as a snack, focus on getting at least 2-3 food groups on the plate; if you’re making one of these for a meal, try to have at least 4 food groups offered on the snack board. 

Below are some ideas of what to include on your next Healthy Snack Board. The possibilities are endless!

Managing Diabetes Through The Holidays

Managing Diabetes Through the Holidays

Hey there! The holidays are just around the corner. Although our holiday gatherings may look a bit different this year, we truly wish you wonderful holiday season. Did you know that November is National Diabetes Awareness Month? For those of us that have prediabetes and diabetes and for those that are focusing on improved health, the holidays can be a time of stress. The temptations can be overwhelming, but our team of Registered Dietitians have some great tips for you to ensure that you are still full of holiday cheer, and can ENJOY your favorite holiday foods. 

Tip #1 You can ALWAYS create a healthier “better for you” version of almost anything.

It is all about selecting the right ingredients. We’ve made it easier to find better-for-you options of all your favorite ingredients through our shelf-tag programs like Food Facts & Dietitian’s Choice – These programs will help guide you towards more nutritious options in every aisle. Items have been hand selected by our team of Registered Dietitians as better-for-you options. Swapping out ingredients in your favorite recipes for some better for you options is a great place to start making small, sustainable changes. Here’s a list of some of our favorite healthier substitutions. 

  • White flour → Whole wheat white flour
  • Mayo, sour cream → Plain, non-fat Greek yogurt
    • Plain, non-fat Greek Yogurt can be used in so many dishes! Check here for more ideas!
  • Egg → 1 Tbsp. Flax + 3 Tbsp. water
  • Vegetable oil → Canola Oil
  • Stick margarine → Land O Lakes Light Butter (tub)
  • Chocolate Chips → 60% Cocoa dark chocolate baking chips
  • Half and half → Fat Free half and half
  • Peanut Butter → Natural Peanut Butter
  • Instead of making a cake or cupcakes use mini cupcake liners to limit portion
  • Pumpkin pie in the can → 100% canned pumpkin puree + add your own spices

Tip #2 It can still taste amazing! Try to be open minded about trying new versions of your favorite recipes.

Still not sure what to make? Check out this great vegetable side dish for Sweet and Spicy Brussels Sprouts.

Tip #3 It’s all about proper portions and moderation. Balance is key.

The first few bites are the most satisfying when compared to the last bites. This is all about being present and mindful when eating. Be sure you are enjoying your time and conversations with family and friends.

Add color to your plate with fruit and vegetables. For individuals with diabetes or prediabetes, focus on your non-starchy vegetables and balancing our your plate with protein, whole grains, and fruit.

You can find so many of our resources for Diabetes on www.celebratemore.com/dietitians –> Resources
           Living with Diabetes: Dietitian’s Tips  
          Counting Carbohydrates – Dietitian’s Tips

Tip #4 Don’t skip meals!

Don’t think you should save your carbs and calories for a dinner or party. It is very important to eat consistent amounts of carbs throughout the day to keep your blood glucose levels more consistent, minimizing those peaks and valleys. It will help you feel better throughout the day, too!

Happy & healthy eating throughout the holiday season!

Peace & wellness,

The Coborn’s Dietitian Team

Simplifying Meals and Snacks At Home – Tips for Using Pantry Staples To Nourish Your Family

Our Registered Dietitian, Amy, was recently on WCCO (check out the segment HERE) sharing tips for feeding your family during this time. Check out our resources on simple ingredients that can keep your kiddos happy, healthy & full!

 Tip #1 Simplifying Your Snacks

Many parents are now home with their kiddos and while we are all practicing social distancing, it can be stressful when you’re doing your best to limit trips to the grocery store and all while purchase foods that nourish your family. My best advice is to keep it simple.

There always seems to be pressure on parents to feed their kiddos the absolute best and Pinterest-worthy meals. Parents need to know that no meal or snack is perfect, and at the end of the day, the most important thing is that our kids are happy, healthy and full. Below are a few snack and meal ideas to help parents pivot their thinking when it comes to healthy eating and feeding their family.

S I M P L E   S N A C K I N G

We recommend snacks to include a carbohydrate + a protein/healthy fat. And remember, we don’t need to over engineer it. Examples of healthy carbohydrates include fruit (all forms count), dairy (milk, yogurt, cheese), and whole grains (such as crackers, bread, rice, oats, granola, etc.) When it comes to produce, don’t forget that all forms of fruits and vegetables are nutritious! Of course, keep purchasing fresh produce, but don’t forget about canned, frozen, or dried. Purchase no sugar added frozen, canned, and dried fruit, and purchase no salt added canned and frozen vegetables. These are great options to choose at the store to help you and your family #haveaplant 

We have a list of healthy snack ideas on this handout. Plus, a few fun & easy recipes below.

 

Banana Sushi (1 serving)
Ingredients

  • 1 banana, peeled
  • 1 Tablespoon nut butter
  • Toppings: ½ cup granola, whole grain cereal, or dried fruit (such as raisins)

Directions

Spread nut butter over banana evenly. Either sprinkle or roll banana in toppings until well coated. Using a knife, cut the banana into ½ inch pieces. Enjoy your banana sushi!

 

Tuna Cracker Stackers
Ingredients

  • Whole grain crackers
  • Cheese
  • Canned or Pouch Tuna
  • Pickles

Directions

Add some cheese to each cracker (can be string cheese, sliced cheese, shredded cheese). Top each cracker with some tuna & top with a pickle. Serve with a side of fruit (fresh, frozen, canned, or dried).

————

S I M P L E   M E A L S

Snack Platters – perfect for meals or snacks!

What is a snack platter? It’s a blend of different fruits, vegetables, whole grains, dairy products and proteins that you spread out on a large plate or a cutting board. The purpose of this snack platter is to give your family nutritious, yet simple options that they can choose from. This is a great opportunity to put out some thawed frozen fruit, cheese, crackers, nuts/seeds, peanut butter, canned fruit, dried fruit, tuna packets, etc. It’s a perfect solution for one of those times when no one wants to cook! Here is what was on the snack platter in the WCCO segment:

  • Whole grain crackers
  • Nut butter
  • Walnuts, Almonds and Pumpkin Seeds
  • Carrots and Grape tomatoes
  • Fruit Cups (in 100% juice)
  • Dried fruit
  • Luncheon meat (lower sodium ham and turkey)
  • Cottage Cheese
  • Cheese Sticks
  • Tuna

One Pot Meal! Ground Beef Pasta Primavera

And last, but certainly not least, here is one of our favorite recipes using pantry staples and it cooks all in one pot! Check out the link for the full recipe of our Ground Beef Pasta Primavera. Here are a few substitutions you can make to use the items you have on hand:

  • Although lean (93%) lean ground beef is recommended, you can also pick 80% lean and drain the extra fat after cooking. No beef? Try ground turkey, ground chicken, or even substitute it out for some beans!
  • The zucchini can be swapped for any other fresh or frozen vegetable such as broccoli, cauliflower, green bell peppers, etc! Use what you have on hand.

Ground Beef Pasta Primavera

For additional resources from our dietitians including recipes, articles and more, please visit celebratemore.com/dietitians. You can also find great resources about produce from our friends at the Produce For Better Health Foundation. Don’t forget to #HaveAPlant to support a healthy immune system!

Amy, MS, RD, LD
Registered Dietitian

Foods to Support A Healthy Immune System

Foods To Support A Healthy Immune System

We are currently in a time where having a strong immune system is top of mind. The big question is What foods actually help support a strong immune system?

Our dietitians are sharing a few of the top nutrients to help keep your immune system healthy, along with a list of foods to help you on your next shopping trip. You’ll notice there is a common theme in our recommendations: eat more produce! #HaveAPlant

  • Vitamin C—you guessed it! This is the first nutrient that comes to mind when we think of immunity and for good reason. Lack of Vitamin C in your diet can result in decreased immunity, so it is important to be sure you are including foods with this vitamin throughout your day.
    • Sweet bell peppers (Did you know, sweet red bell peppers have more vitamin C per serving than an orange?!) Stock up on those sweet snack-size peppers! Or perhaps Stuffed Bell Peppers should be on your meal plan for this week!
    • Citrus fruits (In season right now!)
    • Strawberries
    • Kiwi
    • Spinach
    • Kale
    • Broccoli
    • Spinach
  • Vitamin E—this antioxidant is not only fabulous for healthy skin, but also helps your body fight off infection.
    • Almonds
    • Peanuts
    • Hazelnuts
    • Sunflower Seeds
    • Spinach
    • Broccoli
  • Vitamin A—you may be able to find foods with this vitamin by their color! Foods rich in orange color contain carotenoids, which our body then turns into Vitamin A when we eat them. These, too, are antioxidants to give your immune system the boost it needs.
    • Carrots
    • Sweet potatoes
    • Cantaloupe
    • Squash

There are many more nutrients that help support a strong immune system. The nutrients above includes just a few. All of the foods that are listed above are recommended in a well-balanced diet. You’ll see the Dietitian’s Choice logo on each of these products throughout our stores. We encourage you to adapt a “diet” rich in fruits, vegetables, whole grains, lean sources of protein, healthy fats, and dairy products.

Food Safety, First!

As always, it’s important to practice safe food handling techniques including washing your hands and cleaning your fruits and vegetables. The CDC recommends washing (or scrubbing) produce under running water. Even on foods where you don’t typically eat the peel (such as a banana, or kiwi) it’s important to wash them. It’s possible for germs to get inside the fruit when cutting the peel or the skin off.  Washing produce is a great way for your kids to get involved in the kitchen. It teaches them great food safety practices and encourages them to be involved with meal and snack preparation. 

 

Happy & Healthy Eating, 

Amy and Emily
Registered Dietitians

 

 

Sources: NIH ,Cleveland Clinic, CDC

 

 

New Year, New Moo

It’s February, which according to a U.S. News & World Report, 80 percent of our New Year’s resolutions have failed by now. Although the success rates of these resolutions are small, who says you can’t be in the 20% that do succeed? As dietitians, we often have our clients seek out our help with their nutrition resolutions. While many ask what the ideal diet looks like, we love to work with our clients and share that rather than diets, what we eat should be a balance of all foods. Restricting certain foods or food groups can often make us feel deprived and cause us to fall in and out of diets. By focusing on foods that both we enjoy and nourish our bodies, we can find peace with foods and meet our nutrition goals! Looking for easy recipes to help you meet your goals? Check out a few of our favorite recipes that contain nutrients such as protein, calcium, vitamin D, and B vitamins from you guessed it—dairy!

Smoothie Bowl

Blueberry, Avocado & Banana Smoothie Bowl
Serves: 1-2
Ingredients

  • 1 Cup Blueberry Low-Fat Kefir
  • 1 Cup Frozen Blueberries
  • 2 Tbsp. Avocado
  • 1 Banana, frozen
  • Additional Toppings
  • Granola
  • Blueberries
  • Banana Slices
  • Fresh Mint

Instructions

  1. Blend all ingredients in blender or food processor until smooth.
  2. Pour into 1-2 Bowls. Top with desired toppings. 

*Try adding 1 Tbsp Ground Flaxseed or 1 Tbsp Chia Seeds for added nutrition!

Buttermilk Green Goddess Dressing

Buttermilk Green Goddess Dressing
Yield: 1 Cup
Ingredients

  • 1/2 Cup Mayonnaise with Olive Oil
  • 1/3 Cup Buttermilk
  • 1/4 Cup Fresh Chives, chopped
  • 1/4 Cup Fresh Parsley, roughly chopped
  • 1 Tbsp. Fresh Tarragon, chopped
  • 1 Tbsp. Fresh Lemon Juice
  • 2 Anchovy Fillets in Oil, drained and chopped
  • 1 Medium Garlic Clove
  • Salt and Pepper, to taste

Instructions

  1. In a bowl of a food processor, combine ingredients and puree until smooth. Season with salt and pepper, to taste.
  2. Serve immediately or cover and chill up to 3 days.

 

Butternut Squash Mac & Cheese
Ingredients

  • 2 cups butternut squash, peeled and cubed
  • 10 ounces pasta, dry
  • 2 tablespoons low-sodium vegetable broth
  • 1 1/2 tablespoons butter
  • 1 1/2 tablespoons flour
  • 1 tablespoon garlic powder
  • 3/4 cup skim milk
  • 2 1/2 cups shredded cheddar cheese

Instructions

  1. Bring a large pot of water to boil and add butternut squash. Cook until squash is softened and drain. Alternatively, microwave squash until softened (about 4-5 minutes).
  2. Prepare pasta according to box. Drain and set aside.
  3. Place squash and vegetable broth in food processor or blender. Pulse until mixture is smooth. Add water by 1/4 teaspoon if mixture is too firm.
  4. Heat butter over medium-low heat until melted in a small saucepan. Whisk in flour and cook 1-2 minutes.
  5. Whisk in garlic powder, milk and squash. Continue to whisk for another 1-2 minutes’ mixture thickens.
  6. Once thickened, add cheese and whisk until melted (about 5 minutes). Stir mixture into pasta.

Looking for more undeniably delicious dairy recipes? Check out DairyGood.org.

Kick Off the Fall Season with a Fresh Start

Kick Off the Fall Season with a Fresh Start

Hi! Hey! Hello!

It’s October, which means we are officially in the season of changing leaves and apple cider. Fall is often associated with back-to-school or a fresh start—even long after we are out of school. If you are looking to make small changes this Fall with your health—we have you covered. I have 4 simple tips for you to help you meet your 2019 Fall goals!

People often ask me what the best detox or diet is. If I am being honest, I’m not a fan of either. Usually I answer with something along the lines of eating more nutritious foods and listening to the body. My answer never seems to get the reaction I hope for; don’t people want to be told they can eat REAL food instead of endless rice cakes and shakes that never seem to satisfy hunger?

With everything at our fingertips these days, it seems like a quick-fix is always within arm’s reach. Sorry to break it to you, but quick fixes when it comes to nutrition, especially weight control, never end up the way we hope. My theory is that we need to make lifestyle changes for eating habits to be sustainable. Small, SIMPLE, changes can have a huge influence on your health and affect the way you feel! Let’s talk about 4 of my favorite simple fixes that will leave you feeling healthier and happier!

1. Forget calorie counting
Focusing on only calories can lead to unhealthy habits, such as taking attention away from overall nutrition. If you are watching your weight, look for other ways to make sure your body is getting the nourishment it needs.

My favorite way two ways?
1. Try adding a fruit and/or vegetable to every meal and snack! Not only does this help you meet your recommended 5 servings of fruits and vegetables per day, it also is a fantastic way to nourish your body and increase satiety.

2. Intuitive eating. Before, during, and after eating, check in with your body’s natural hunger signals.

    • You can use a basic scale from 1 to 10, 1 being you haven’t eaten all day and 10 being you feel like you just ate a Thanksgiving dinner.
    • The goal is to stay between 3 and a 6 at all times.
    • Are you eating because you are truly hungry, or are you bored, stressed, sad, or happy? It does take practice, but the better you get at eating based on what your body is telling you, the less you will overeat.

2. Don’t skip meals
Skipping meals can promote overeating later in the day, which can potentially result in weight gain. When you eat at least 3 meals per day, you are more likely to be able to focus on your hunger cues, keeping your blood sugar balanced. Try your best to eat breakfast or a small snack in the morning, including a fruit and/or vegetable. This will provide you with the energy you need to start your day off right!

3. Don’t eat boring food
People often associate healthy with boring salads, dressing on the side. I am here to proudly say that’s not the case! Do eat your fruits and veggies, but prepare them in a way that you enjoy! Throw them in the oven or on the grill with a drizzle of olive oil. Now that’s a game changer! Find ways to make more nutritious choices that work for you. I promise that eating healthy can taste good!

4. Kick the added sugar
Hands down, added sugar is one of the most problematic foods when it comes to weight gain, high blood sugar, and high triglyceride levels. Added sugars add calories to the diet without adding any substantial nutrition. The American Heart Association recommends that men consume no more than 36 grams and women consume no more than 24 grams added sugar per day…about the amount in 1 can of soda.

  • Let’s discuss the difference between natural and added sugar:
    • Naturally occurring sugars like lactose (milk sugar) and fructose (fruit sugar) are completely natural and shouldn’t be a concern for most people.
    • Sucrose (honey, cane sugar, etc.) is used to add sweetness (added sugar) to foods like cakes, cookies, salad dressings, pasta sauces, and many other commonly consumed products.

Incorporate more foods in your diet that naturally contain sugar like dairy, fruits, and vegetables! And lastly, look for products with little or no added sugars!

Happy and Healthy Eating,

Emily

Spinach and Cottage Cheese Stuffed Shells

Spinach and Cottage Cheese Stuffed Shells

Spinach and Cottage Cheese Stuffed Shells

Jump on the bandwagon and reap the nutritional benefits of Cottage Cheese with this Spinach and Cottage Cheese Stuffed Shells recipe! Our dietitians are adding new recipes all the time, so check out our Dietitians Choice Recipes page for all their latest recipes!

Shop from the comfort of your home! You can shop online at any of our proud family of stores for these recipe ingredients as well as the rest of your grocery list! We offer curbside pick up at all locations and delivery in select locations as well. Don’t forget to connect your MORE Rewards account when you shop online for extra savings, digital coupons, and many other rewards too!