APRIL 2019
As spring is welcomed and the
ground thaws, it’s a great time to
refresh your nutrition goals.
Whether you’re training for a
fitness event or need a bit of
plant-forward recipe inspiration,
Optimal You Dietitians
are here for you.
Optimal You
DIETITIANS
BRINGING
STRAIGHT
TO YOU
April 2019
taying inspired can feel like a
full time job. Finding a groove
with meal prep, food and flavors
can be fun, but life happens and
can tend to throw us off course.
Having an arsenal of strategies to
combat stress, boredom and ruts
can help you be more consistent in
the kitchen, making it more likely
you’ll continue on your path to
better health.
Same Food, New Flavors
Keep things rolling in the kitchen
by cooking essentially the same
recipe but using a different flavor
profile. A great way to use this
strategy is by enjoying grain bowls.
Use the same process of cooking
grains, draining canned beans,
cooking protein, roasting or sauté-
ing vegetables, but finish by adding
flavors that turn the dish into
something delicious. Try a Mexican
grain bowl flavored with cumin, chili
powder, cilantro and lime, then use
the same process for a Greek bowl
using dill, garlic, scallions and
lemon
Seeking Ideas
Gathering healthy meal ideas can
be helpful, or it can be a mindless,
useless habit that prevents us from
taking action. Assess your current
techniques of recipe gathering. Are
you organized, keeping favorites in
one, accessible spot? Do you keep
only the BEST version of a recipe?
Try seeking out recipes only on an
as needed basis. If you’re pushing
yourself to try a new food, like
eggplant or artichokes, look around
on your favorite recipe sites for
ideas. Or, if you’re in a rut, browse
a cookbook with plenty of photos to
prompt a couple ideas then move
into action.
Remember: ideas are great, but
putting the ideas into action is
where the magic happens.
Breaking a Rut
If you find a rut lasting longer than
you hoped, choose to break it! You
can be reenergized, and there are
plenty of healthy things to engage
your brain and prompt action.
Try taking a local cooking class or
exploring a new restaurant. Stop at
a new grocery store or food market.
Browse the spice aisle and try
something new. A trip to the library
or local bookstore can also help.
Just looking at the plethora of
ideas and food photos can plant a
seed for your next meal planning
adventure.
Lastly, enlist the help of a health-
minded friend. Social support and
bouncing ideas off another person
is a sure way to break a rut and
once again enjoy healthy foods.
S
“ THE ONLY PERSON YOU SHOULD TRY TO BE
BETTER THAN IS WHO YOU WERE YESTERDAY.
”
Fueling Your Fitness April 9
11:30am—12:30pm
Rm CR 33-2 C & D
Register:
UPCOMING
Spring Out of a Rut: Finding Inspiration & Ideas
Contact the Optimal You Dietitians for your FREE nutrition consultation.
[email protected] or [email protected]
JANUARY 2019
MASSAGED
KALE
SALAD
INGREDIENTS 2 T red wine vinegar 1 T honey 1 T Dijon mustard 1/2 tsp onion powder 1 garlic clove, minced 2 bunches kale, stems removed 1/3 c dried cherries, chopped 1/3 c diced pecans, chopped 3 oz goat cheese, crumbled
DIRECTIONS Whisk together the vinegar, honey, mustard, onion powder and garlic.
Thinly slice kale and place kale in a large bowl. Work the kale, like kneading bread, until it darkens in color and reduces in overall volume, about 1—2 minutes.
Pour dressing over kale and toss to combine. Top with cherries, pecans and goat cheese.
By now many of us are tired of hearing about kale, but
it’s popularity is deserved from a nutrition standpoint.
Have you explored the possibilities with kale?
Try:
-Massaged Kale Salad (see recipe above)
-Sauté chopped kale with garlic, lemon and chickpeas
-Wilt chopped kale into your favorite soup
-Freeze kale to blend into smoothies
-Quick sauté kale and toss with roasted vegetables
to use in a grain bowl
NUTRITION SPOTLIGHT: KALE
FUELING YOUR FITNESS Food can make or break your performance. Ensure you’re energized with these tips.
roperly fueling for exercise is
important no matter the level
of fitness. If you are energized
you’re more likely to get in a quality
workout, and recover more quickly.
Carbohydrates are the most
important pre-workout fuel. Aim to
eat between 30 minutes and 2
hours before exercise, focusing on
energy-providing foods like sweet
potato, fruit, whole grains and
yogurt. Steer clear of saturated fat
and excess protein which can slow
digestion and could make you feel
sluggish during your workout.
If you happen to be exercising
beyond one hour, you may want to
fuel during exercise to provide
energy. Choose easily digestible
carbohydrates like dried or fresh
fruit, or even honey. Aim for 50—
100 calories for every 30 minutes
of exercise beyond an hour.
Hydration is also important for
performance, and needs will vary
from person to person. Generally, if
you stay hydrated through the day
and exercise less than 60 minutes
you can hydrate with water as thirst
prompts you. Once you are
exercising beyond 60 minutes, its
advised to drink 3-8 ounces of
electrolyte-containing beverage
every 15-20 minutes. This could be
a diluted sports drink, or a home-
made electrolyte beverage with
water, pineapple juice, coconut
water and salt.
To recover from activity, your body
needs fluid, carbohydrate and
protein, especially after a longer,
more intense workout. Aim for a
balanced snack or meal within 20
– 60 minutes of completing your
workout. This will help replenish
muscle glycogen stores through
carbohydrates in food and will
provide protein to build and repair
muscles,
Some recovery meal examples are
oatmeal made with milk and added
raisins and nuts, a whole grain
bagel with egg & avocado, or whole
wheat pasta with grilled chicken,
tomatoes and spinach. If nothing
else, grab a high-quality protein
powder and blend it with milk or
almond milk, fruit and peanut
butter.
P
UPCOMING NUTRITION EVENTS
Second Tuesday Nutrition Seminar: Fueling Your Fitness
April 9, 2019 11:30am—12:30pm
Rm CR 33-2 C & D
Lifestyle Management Series
Coming May 2019!
NOW IS THE TIME
DID YOU KNOW? All Amway employees, spouses and dependents receive FREE Nutrition Consultations?
WENDY BROOKHOUSE, RDN
SARAH VAN EERDEN, RDN
EMAIL THE
OPTIMAL YOU
REGISTERED
DIETITIANS FOR
AN APPOINTMENT
TODAY!
