Nutrition News You Can Use
Try Stuffed Jack-O-Lantern Peppers for dinner tonight!
Looking for a quick, nutritious FUN meal for the family? Try these southwest stuffed peppers!
1/2 cup brown rice (or try quinoa, barley or farro!)
1 can black beans, rinsed & drained
1 can of corn, rinsed & drained
1 can low sodium diced tomatoes
Salt and pepper, to taste
Preheat the oven to 300˚F.
Hollow out the bell peppers by cutting off the tops and removing the seeds, then rinse. For a festive jack-o’-lantern look, cut out triangles as eyes and a mouth with teeth.
Cook the rice according to the package instructions.
Place the bell peppers on a baking sheet and bake for 5 minutes to soften.
Place the cooked rice in a large pot over low heat. Add the black beans, corn and diced tomatoes, then season with salt and pepper. Continue to heat, stirring occasionally, until any liquid has evaporated.
Spoon the mixture into the hollowed-out bell peppers, filling to the top.
Bake for 20 to 30 minutes, or until the bell peppers are soft but the filling isn’t too dry.
Maintaining Healthy Habits Through the Holidays
The holidays are a time of great joy, but can also bring a lot of fear when it comes to trying to maintain a healthy lifestyle. I don’t know about you, but I can feel so overwhelmed when walking into the store and being surrounded by all the seasonal baked goods.
I have listed 6 tips and tricks to help you maintain healthy habits this holiday season!
Make your plates colorful
Try to make more room for those fresh fruits and vegetables. This is a great way to get in extra nutrients and will keep you from overeating foods with empty calories. Aim to fill half of your plate with fruit and vegetables.
Go on a walk after eating
Walking is a great activity to do with friends and family. It’s especially beneficial to do after eating a meal. Walking after eating helps lower your blood-glucose level, aids with digestion and a great way to burn calories!
This year may look a little different because of COVID-19, but that doesn’t have to stop you from getting out the door and attending a holiday race. There are tons of races you can sign up for online and do anywhere. Grab a family member or friend, find your favorite holiday costume, and get your sweat on!
Substituting ingredients is a great way to cut back some calories from recipes while still keeping a great taste. Some great swaps include:
½ cup butter→ ½ cup applesauce
½ cup breadcrumbs→ ½ cup rolled oats
1 cup sour cream→ 1 cup Greek yogurt
all-purpose flour→ whole-wheat flour
It is important to plan your recipes and what you need before heading to the store. Having a plan of what you are going to buy is important to prevent yourself from buying impulsively.
Balance and Moderation are key!
There are no foods “off limits”, but rather focus on balance and smaller portion sizes. I encourage you this holiday season to give yourself grace and to eat mindfully! Listen to your body and your hunger cues.
Have you lived your whole life dieting and regaining weight? The Intuitive Eating Journal is for YOU!
Are you a parent yearning to raise your kids in an environment that cultivates a peaceful relationship with food and positive body image?
Are you a young adult, trying to escape the dieting pressures on social media?
Are you looking forward to having kids one day, and are aware of the benefits to fostering a healthy body image to pass down to your children?
If you can’t bear to go on one more diet…
This Intuitive Eating Workbook is for YOU.
Supplements are a popular topic among nutrition connoisseurs. I often get asked what supplements I take. My emphasis is and always will be FOOD FIRST! Here is the rare case where I share my daily supplements! Please note this information is not to be used as your own personal nutrition advice or counseling.
🏆Probiotics: significantly alleviates my anxiety (which...I no longer struggle with, thanks to my daily omega 3s, fish oil, stress management & meditation!).
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Effective strains for anxiety & depression found in my probiotic: B. longum, L. plantarum, L. casei, L. helveticus and L. rhamnosus, L. plantarum.
🏆Omega 3s: studies have shown that high doses of omega-3s (up to 2,200mg per day) can reduce symptoms of depression and anxiety. Oceans Mom (2 softgels) provides 700mg DHA and 30mg EPA.
Overall, most health organizations recommend a minimum of 250–500 mg combined EPA and DHA each day for healthy adults. For pregnant women, it is recommend to add 200 mg of DHA in addition to your regular dosage.🤰🏻
Garden of Life Oceans Mom has no aftertaste, and the softgel is small. I take 2 a day and they’re strawberry flavored 🥳!
Let’s talk cost:
👍🏽Probiotics: $15 on the Renew Life website with auto delivery & free shipping
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👍🏽Omega 3s: $15 on Amazon for a 30-day supply
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And there you have it! I don’t recommend just ANY supplement to my people since my emphasis is always wholesome foods first (along with lifestyle changes!). I highly encourage natural probiotic foods & omega 3 food sources, too!
Meet our blog contributor: Catilin
Hi, my name is Caitlin! I just graduated from James Madison University (JMU) with my B.S. in Dietetics. I am currently back at JMU to pursue my Master’s in Nutrition and Physical Activity. I am also on the JMU cross country and track and field teams. I aspire to become a Registered Dietitian and one day have my own private practice. I would love to work with female athletes and help guide them on how to have a healthy relationship with food!
