Nutrition Quarterly Series 3, Volume 1

Pro Tip: Greek Yogurt has more protein than regular Yogurt! Planning It Out Take a few minutes one night and plan out a week of meals, (breakfasts, lunches, or dinners) depending on your goal set. Once you have them scheduled, you’ll know how to plan. Gather recipes and make a list for the grocery store to purchase what you need if you do not have it on hand. If you are preparing for breakfast, overnight oats can be made in batches. You can prepare 3 or more for the week all at once, which makes it perfect for meal prepping. This will save you time in the long run. A basic recipe for overnight oats is ½ cup of oatmeal, ½ cup of the milk of your choice and ¼ cup of plain Greek or plain yogurt. Once you have the basic ingredients, then you can flavor it up with vanilla extract, dried fruit, berries, honey, almonds or pecans, nut butters and cinnamon. Let your creativity guide you! If you need inspiration, search the internet for tons of overnight oat ideas. Not sure how to start? Taking baby steps will help you achieve your new year’s goals. Choose one SMART goal to focus on. When we talk about SMART goals, we are talking about Specific, Measurable, Attainable, Realistic and Timely goals. A goal to get healthy doesn’t really get you anywhere. A goal that states your intentions, such as “I will eat breakfast that includes a whole grain, fruit and some protein for the month” is a better goal. This goal gives you a great jumping off point. Start your day off right with a bowl of oatmeal, fruit, and a handful of nuts. The combination of the whole grain, fiber, and protein will help keep you full until your lunch time. A whole grain bagel spread with peanut butter or almond butter and a piece of fruit is another great option for breakfast. If you have the time, making a small omelet with 1–2 eggs, vegetables such as broccoli, spinach, peppers, or onions, a cup of fruit, and a slice of whole grain toast is another superb breakfast option, plus you sneak in some vegetables for the day. All of this could mean some prep time is needed, which leads us to our next step to success. By Carrie Gerencher MA, RDN, LDN If you are like most people, your New Year’s resolutions have something to do with eating healthier, exercising more, or losing weight. While these are great New Year’s resolutions, how many of us actually get started and stick to it after a few weeks? Once we turn our calendar to February, our fad or extreme diet changes seem daunting and the resolutions go out the window, causing you to feel lousy. It’s time to change your resolution up by thinking about altering your lifestyle to make it more vivacious and fulfilling. Eating Well in the New Year If you love the idea of eggs, but do not have the time in the morning, try preparing egg cups. Mix 5–6 eggs in a large bowl with your favorite vegetables, cheese, and a splash of milk, if desired. Season with salt and pepper. Spray cooking spray in 6 wells of a muffin tin and fill the cups two-thirds of the way. Bake at 350 degrees for about 20 minutes. Once cooled, you can refrigerate the egg cups and take them out as needed! Pop them in the microwave for a few seconds for an easy breakfast on the go or make a quick breakfast sandwich with two slices of whole grain toast and an egg cup cut in half. Easy, AND portable! Continued on next page. Tips From a Registered Dietitian Nutrition Quarterly · Series 3 – Volume 1 10 Nutrition Quarterly · Series 3 – Volume 1 11 Featured Articles Featured Articles