WOAC Blog

By: Janyce Gately MS, RD, LDN, HC

Autumn is synonymous with falling leaves, back to school and pumpkin flavored everything!  From late September right through the holidays we have a myriad of choices featuring pumpkin. But this versatile pantry staple deserves year round attention not just for its creamy flavor but for the nutritional boost it provides. 

Canned pumpkin (not to be confused with pumpkin pie filling) is a superfood, chockfull of anti-oxidants that give this fruit its colorful orange hue.  It is loaded with immune boosting nutrients like potassium, zinc, folate, manganese, as well as vitamins A, C, E, and B6.  It’s a good source of fiber and its low in calories; with only 49 calories per cup.  If you don’t use the whole can at once, you can pour the leftover pumpkin puree into an ice cube tray and freeze it, placing the frozen cubes in a freezer bag for another recipe.

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by: Jessica Roy MS RD LDN

My husband likes to joke at social gatherings that I only eat dry bread and lettuce. I am not sure why it is his favorite joke, but I feel that he brings up an element of truth of how my profession is perceived. For example, at a recent mom meet up that included food, one mom exclaimed that I brought apple cider donuts from our local orchard. She asked me if I actually eat donuts, and I responded, yes of course I do! She went on to say she believed that dietitians were extremely strict with eating habits and only ate kale salads or something similar.

I want to dispel the myth that dietitians have certain food rules, or that we even look a certain way. We come in all shapes and sizes and we eat a variety of foods. I love sweets, and I also love fresh produce of almost any kind. So one day I may for opt for that cider donut and a kale salad as a balanced lunch, which is a far cry from dry bread and lettuce (thanks hubbby!).

If you have been hesitating to seek the support of a dietitian related to any of the above concerns, please know that we are not super human vegetable eaters that are going to become the food police in your life. Quite the opposite, in fact. I take pride in offering my clients tools to incorporate a favorite treat on a regular basis while at the same time balancing other foods in a way that helps to meet each individual’s definition of happy and healthy.

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By: Jessica Roy MS RD LDN

Did you know that there are in excess of 60 different names for sugar on food labels? Food companies use these sugar synonyms to make the added sugar in a product less obvious. Each year the average American consumes 66 pounds of sugar, about the same weight as a nine-year-old child.

So why do we care about sugar? Emerging research correlates excess sugar intake with obesity, diabetes, heart and liver diseases. Importantly, if Americans are filling up on sugar laden foods, we may be lacking on produce intake.

What is a reasonable limit for sugar intake? The American Heart Association suggests women limit sugar intake to 6 tsp (25 g) and men to 9 tsp (38 g). This is the limit for added sugars. Please feel comfortable eating foods without restriction that contain naturally occurring sources of sugar, such as fruit and dairy products. Fruit contains fructose and dairy products contain lactose. These forms of sugar are not correlated with chronic disease or obesity as they are present in smaller amounts in each food type and are combined with fiber (fruit) and protein/healthy fat (dairy).

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by: Jessica Roy MS RD LDN

As the weather turns to cooler and we all feel more comfortable using our ovens again, try out this incredibly simple yet delicious salmon recipe. I can literally have dinner on the table in 25 minutes!

 

 

 

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by: Janyce Gately MS, RD, LDN, HC

What you eat can have a significant impact on brain health.  It’s not just the elderly that can suffer from cognitive decline; the brain can start exhibiting symptoms of mental decline in a person as young as their 20s.  According to the American Heart Association, the total cost of Alzheimer’s, dementia and stroke is expected to top $1 trillion by the year 2030.  What’s more startling is that 3 out of 5 Americans will develop brain disease in their lifetime. 

A healthy lifestyle with a focus on regular physical activity, staying socially and mentally active as well as eating a balanced diet all work in concert to promote a healthy brain.  No matter what age or stage of life you’re in, food can play an important role to help reduce inflammation, enhance memory, increase concentration, and improve mood. Whether you’re trying to focus on your studies, or you want to shine at your next work meeting include the following foods to your diet to take a proactive approach to keeping your brain healthy and sharp.

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