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Apr 3, 2018 · Member Success with Wellness Coaching

Keep up the great work Amanda and thank you for sharing your story with us! I just wanted to let members know we do offering 1:1 Nutrition consultations. Check out the details at the following link https://dahlc.mayoclinic.org/hubcap/nutrition-consultations/ or contact us at RSTDAHLCDietitians@mayo.edu.

Apr 3, 2018 · Leafy Greens and a Scrumptious Recipe!

With spring upon us we begin to think about planting our gardens or attending the farmers market for fresh produce. April’s produce of the month is leafy greens which are packed with nutrients like calcium, folate as well as Vitamins A, C and K. Think beyond kale and spinach and consider trying arugula, Swiss chard, collard greens, or mustard greens. You may find some of the greens with tougher leaves like collard/mustard greens or kale to be more enjoyable lightly steamed or cooked into dishes. Consider these ideas below to include these nutritional and versatile ingredients into your meals:

  • Add them in: omelets, soups or hot dishes
  • Blend them in: smoothies and sauces
  • Wrap them in: tacos, wraps or even use lettuce leafs as a wrap themselves
  • Mix them in: salads and stir-fry
  • Top them on: sandwiches or pizza

The options are endless, so get in the kitchen and enjoy those leafy greens!

In health,

Kristen

 

Pear Arugula and Blue Cheese Salad

 

Calories: 196 | Protein: 5.3g | Carbohydrates: 23.8g | Total Fat: 10.0g | Yield: 4 servings (2 cup serving size)

Ingredients:

2 ripe pears, sliced (2 cups)
1⁄2 red onion, thinly sliced
2 cups baby arugula
1 cup baby spinach, chiffonade
1⁄2 head radicchio, chiffonade (1 1⁄2 cups)
1⁄4 cup fresh cranberries
2 T. dried cherries
2 oz. aged blue cheese (your choice)
2 T. walnuts, chopped
1 T. olive oil
1⁄4 cup balsamic vinegar

Preparation
Mix all ingredients together in a bowl and serve.

Jan 3, 2018 · Citrus Fruits

With the New Year comes a sense of refreshment. We’re re-energized to tackle new goals and our wellness. As part of that wellness plan you may be looking at ways to refresh your diet. When I think of foods that are refreshing, citrus immediately comes to mind.

Citrus fruits are known for being high in Vitamin C which as an antioxidant helps to protect the body from damage. In addition, Vitamin C helps in collagen synthesis, strengthens resistance to infection, and helps in absorption of iron.

Oranges are probably the best know citrus fruit and there is a great variety to be enjoyed. Navel oranges are sweet, seedless and easy to peel. Cara Cara oranges have pinkish red flesh and are super-sweet. The flesh of Blood oranges is bright red and is a bit more tart than sweet in flavor. But don’t forget to enjoy other citrus fruits like lemons, limes, grapefruit, tangelo (cross between a tangerine and grapefruit), pummelo (distant cousin to grapefruits) and clementines.

Ways to enjoy Citrus Fruits this winter:

 

  • Squirt some lemon juice in your water for a burst of flavor
  • Top oatmeal or yogurt with slices of oranges or clementines
  • Add slices of grapefruit or tangelo to salads or wraps
  • Peel and enjoy as a simple and quick snack

All month long, we will be featuring Citrus fruits in our culinary classes to awaken your taste buds this winter.

Here’s to a refreshing start to 2018,

Kristen Blixt

Oct 3, 2017 · Pumpkins, Pumpkins, Pumpkins

Pumpkin
With the changing of the leaves and cooler temps October ushers in pumpkin flavored EVERYTHING. Desserts, cereals, spreads oh my! Why all the hype?

Pumpkin is low in calories about 80 for 1 cup puree. It’s a good source of fiber, Vitamins A and C and minerals like iron, potassium and manganese. Even the seeds are nutritious being a source of protein, magnesium and zinc.

There are many ways to enjoy pumpkins. It can be blended into oatmeal, applesauce, pancake batter, smoothies or made into a soup or bread.  Or it can simply be cubed and roasted or mashed as a seasonal side dish. Roasted pumpkin seeds can be a garnish to salads, cereals or soups.

Pumpkins can also be used as decorations either carved, used as a planter for your fall mums or a simple table center piece.

Check out our October nutrition corner board featuring pumpkins or join us in the kitchen during our culinary classes for more tips and recipes that incorporate pumpkins.

In health,
Kristen

Jul 27, 2017 · Tips for Grilling


Grilling is a great way to enjoy a quick healthy meal this summer.

  • Plan ahead:
    • Thaw foods overnight in the refrigerator – time saver
    • Trim off excess fat, all sliver skin and gristle
    • Cut foods into similar sizes – helps to prevent charring as foods will cook more evenly
  • Seasoning:
    • Try using a low sodium marinade or dry rub
    • Use spices and herbs for flavor
    • Make your own marinade – Use canola oil and an acid such as vinegar, lemon juice, or lime juice as the base
      • Example: oil + lemon juice + garlic + rosemary
    • Add variety by grilling:
      • vegetables – such as peppers, zucchini, tomatoes
      • fruits – such as pineapple, pear, and watermelon
      • pizza – make sure to add lots of veggies
    • Safe Cooking Temperatures:
      • Poultry – 165°F
      • Steaks, Roasts, Chops, Pork – 145°F
      • Fin Fish, Shrimp, Lobster, Crab – 145°F or cook until flesh is opaque
      • Meat Mixtures – 165°F

If you’re looking for more cooking tips, ideas and recipes join us for our next cooking demo!

Enjoy your sizzling summer eats,
Kristen

Jan 5, 2017 · Goals in 2017

cheers-to-a-new-year
As the New Year is upon us, many of us begin to think about personal or wellness goals to achieve during the upcoming year.  Like with anything, a well thought out plan can help set you up for success. As you begin to formulate your goals consider the following:

  • Set achievable yet challenging goals.
  • Create a long term goal that is supported by shorter term goals. Depending on the number you have chosen make sure to prioritize.
  • Write your goals down. Place them where you can readily see them for inspiration.
  • Determine how you will monitor progress: electronically or with pen and paper.
  • Acknowledge and celebrate when you have achieved your goals. Preferable choose something that is non-food related.
    • Examples: new running shoes or workout clothes or a massage.

As you work towards your goals remember to be patient and kind to yourself. If you do not achieve a goal refrain from seeing it as a failure but rather see it as an opportunity to learn about what didn’t work. Doing so will allow you to reassess the situation and redefine goals.  Remember take it one step at a time.

Wishing you all the best in 2017,

Kristen

Oct 17, 2016 · Healthier treats and ideas for Halloween

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This year for Halloween consider handing out healthier treats like small boxes of raisins, dried fruit, 100 percent fruit leathers or snacks, baked, unsalted bags of pretzels, mini rice cereal bars, or sugar free gum. Or perhaps consider handing out some candy alternatives like temporary tattoos, stickers, super balls, plastic spider rings, pencils or pens.

With the abundance of candy received get creative with the leftovers. Consider donating candy to our troops, create treat bags for local long term care facilities or future parties, or use the candy to make crafts and fall decor.

Another idea is to treat your family with some quality time together. Visit a local apple orchard or pumpkin patch, make your way through a corn maze, carve or decorate pumpkins or rake leaves into decorative bags. Remember to enjoy all this fall season has to offer.

Check out our October Nutrition Corner Poster for more tips and ideas.

In health,

Kristen

Apr 6, 2016 · Nutrition for Healthy Aging

colored cauliflower 2As we age the foods we consume may help to lower the risk of heart disease and cancer while promoting cognitive health. Dietary patterns rich in vegetables, fruits, whole grains, beans, olive oil, nuts, fish and poultry are showing benefits as we age. To transition your diet to this pattern consider the following:

  • Shop for colors: Stock up on fruits and vegetables in a wide variety of colors. Fill half your plate with these at meals.
  • Swap: Try brown rice or wild rice for white rice in recipes.
  • Cook well: Healthier cooking techniques like grilling or poaching are simple ways to cook and include fish at least twice a week.
  • Eat your vegetables: Enjoy a vegetable salad topped with fruit, fish or chicken and a vinaigrette dressing.
  • Curb hunger: Between meals reach for fruit, a small handful of nuts or vegetables with hummus dip.
  • Savor and enjoy: Eat every bite knowing that you’re feeding your mind and body well.

To learn more ways to promote healthy aging join us @thedahlc for Healthy Aging Week– April 25-29. We will have opportunities for you to participate, discover, eat well and get fit all week long.