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I always keep these items on hand to make quick, healthy meals for fall.  Here are a few ideas to use these staple items:

A registered dietitian can help you plan healthier meals.  Work with a dietitian one-on-one with convenient virtual visits.

• Add 1/2 can pumpkin puree and a dash of cocoa powder to your chili recipe to thicken the sauce and add a depth of flavor.
• Add drained, rinsed canned chickpeas and roasted pumpkin seeds to salads for added protein,  fiber and magnesium.
• Combine cooked chickpea pasta with fire roasted tomatoes, great northern beans, parmesan cheese and spinach.  Top with a little pesto sauce.
• Make overnight oats with pumpkin puree, cinnamon, vanilla protein powder and pecans. 

Depending on your nutrition goals, of course both are important, but I recommend you look at one of them first. 

When you start paying attention to food labels, your eye tends to go to certain things on the nutrition facts label, perhaps sugar or protein.  If the nutrients you care about check out ok, you might buy it.  However, I recommend you get in the habit of looking at ingredients first.

If the ingredients are mostly items you recognize, continue on to check the nutrition facts.  If both ingredients and nutrition facts check out, win-win!

While foods at the grocery store are sold with ingredients generally recognized as safe, or GRAS, it is important that your entire diet isn't made up of ultra-processed foods.  So, take a look at your shopping cart and see if you chose more ultra-processed items (like cereal, crackers and canned soup) than minimally processed items (like eggs, oats and apples).  

Learn more about label reading for your health goals.

We live in a world of convenience and sometimes to our own detriment.  We will have some more highly processed foods in our diet and that's okay.  Here's an example of a meal that's mostly minimally processed with a little highly processed food

• Quick lunch: apple, peanut butter, carrot sticks, beef jerky and a ready to drink protein shake  

Convenience foods can save time and are handy for travel, but they've become the norm and not the exception.  Work towards eating a larger portion of minimally processed foods on a daily basis.  

Yes!  In many cases, commercial insurance, like the type you get through your employer, will pay for several visits to a registered dietitian nutritionist (RDN).  Many of my clients never pay out of pocket.  Your insurance plan might cover a few or many visits per year for reasons such as preventive nutrition, diabetes or obesity.  You could have no cost for these visits depending on your plan.

Schedule a free 15-minute discovery call to learn more about dietitian visits and coverage.

Medicare covers dietitian visits for people who have diabetes or chronic kidney disease at certain stages.  Medicare will cover 3 hours of visits in the first year and generally 2 hours in subsequent years.  This does require a referral from your doctor. In my experience, doctors are happy to give you this referral to help you make better eating choices.  It is also a standard of care for diabetes to see a registered dietitian when you are first diagnosed and/or when something changes in your plan of care like adding insulin to your medications.  That means all people with diabetes should see a dietitian to help manage the condition, but many are never referred or seek help themselves.  One study of 332 people with diabetes showed only 34% were referred to a dietitian by their doctor.

Whether you need a referral or not, if you want help changing your eating and lifestyle habits, talk to a dietitian.  I can help you determine if you need a referral and get it from your doctor if needed.  

You pay premiums each month to your health insurance, so use those benefits!  Some could be at no extra cost to you.

Injectable weight loss and diabetes medications, brand names like Ozempic and Saxenda, are in a class of diabetes blood sugar lowering drugs called GLP-1 agonists.  They have been popular, but expensive, options for people with type 2 diabetes for about 10 years.  So, if you do not have diabetes, should you try one of these medications to lose weight?  

The conversation should start with your doctor to see if you medically qualify for a weight loss medication.  If your doctor recommends it, the next conversation (or several) is typically with the pharmacy and insurance, because many plans will not cover the drugs.  Check websites like GoodRx or the drug company website for coupon cards that could lower your out of pocket costs.  Many health clinics and medspas are starting to offer this service for an out of pocket fee.  

From my experience working with clients who take these medications, here are some pros and cons of weight loss injectables they experience:

Pros:

• Feeling less hungry overall
• Eating smaller portions at meals
• Weight loss
• Not thinking about food all the time
• Less desire to snack when not hungry
• Blood sugars are lower all day without going too low

Cons:

• Just forgetting to eat at all
• Muscle loss along with the intended fat loss
• Stomach upset, nausea and sometimes gastroparesis 
• Cost of the medication caused them to quit
• Quitting the medication caused appetite to return to normal
• Feeling sick most of the day and having to stop taking the medication

Despite the pros, it is important to make lifestyle changes, such as exercise and eating less fast food, to see best results.  I always recommend food, exercise, stress and sleep management before trying a medication!  If you have struggled to lose weight despite consistent (daily) balanced eating for your body and exercise, talk to your doctor about weight loss medications to add to your routine.  If you do decide to take these weight loss medications, you will need to do some type of strength training exercise regularly to help slow muscle loss that comes along with this weight loss.  Muscle loss is the enemy of weight loss and maintenance for your future. If you are unsure what your body needs for balanced eating and help with planning healthy meals, work with a registered dietitian.

Schedule a free discovery call with a dietitian here. 

All information contained on this site is intended for informational and educational purposes only. The information is not intended to be a replacement or substitute for consultation with a qualified medical professional or for professional medical advice related to a medical condition. Please contact your physician with any questions and concerns about your medical condition

"I just don't eat."

A phrase I've heard often working with clients the past 15 years as a registered dietitian.  Someone who wants to lose weight and recalls that they don't eat much, or don't eat all day.  But, they don't lose weight.  In some cases, it's under-eating that's the problem and in others, it's that eating is an afterthought in their busy lifestyle.  

Our bodies are amazing.  They will work with what we give them.  Good or bad, they find a way.  In my experience, when eating and meal planning are an afterthought, weight loss and nutrition goals are impossible to meet.  Nutrition and health has to be in our foresight, not hindsight, to be optimal.  It takes planning, prioritizing and effort, like anything else worth doing.  Here are 3 low cost ways to bring meal planning and healthy eating into your foresight.

1. Commit to it or forget it.  It's a simple, but overlooked step.  Here's how to do it in just two minutes:  write down two reasons you want to focus on your health.  For example, I want prioritize my health to have more energy and prevent future illness.  Write down potential barriers, like lack of time and poor planning, and how you will overcome those.  Write one or two specific things you will do, such as bulk prep breakfast for work days and take 10 minute walk breaks instead of internet scrolling.  Sign and date that paper.  It's a simple self-contract  that you will give your best effort and not give up when it is challenging.
2. Take 15 minutes, once a week, to plan some of your meals.  Add it to your calendar!  Start with one meal.  Sit in your kitchen and decide 3 options to have that week.  Plan to make leftovers to reduce your cooking and grocery list.  Write down the 3 options.  For example, let's plan for dinners:  beef tacos, chicken stir fry and sheet pan salmon with potatoes and cauliflower.  Make a list of ingredients needed.  Search a recipe online if you're unsure (side note:  search for only one minute and pick one to avoid the search rabbit hole!).  Check your kitchen and cross off ingredients you already have.  Proceed to go shopping or shop online for groceries.  Having this plan in place brings planning into foresight and helps you have balanced meals instead of whatever is there (it's always a box of crackers - not a balanced meal!).  No more blank stares into the refrigerator at 6:30 pm wondering what to eat.
3. Make office life work for you, not against you.  If you find yourself at the office vending machine or snacking too much while your work from home, decide on two healthy snacks to have each day.  Pick 1 salty and 1 sweet if you like.  Space them out between meals.  Examples of balanced snacks are Greek yogurt with berries, nuts and fruit or a protein fruit smoothie.  

Make the commitment and start with a few small, specific daily tasks to improve your health.  

Fast food is so tempting on busy nights.  The kids like it, it requires no cleaning up and there's likely at least one option no more than 5 minutes away.  If it's time to shake the fast food habit on busy weeknights, try these 3 healthy, quick to cook meals for family dinner.  

Choose-your-toppings grilled chicken patty sandwiches with veggies and dip:  Costco carries these quick cooking chicken patties that can be microwaved, baked or grilled.  Let your kids choose their toppings, like honey mustard and pickles or barbecue sauce and pineapple.  Serve alongside veggies and hummus or ranch dip.  Make a quick homemade ranch by mixing plain Greek yogurt with one packet of ranch dip mix.

A registered dietitian can help you plan healthier meals.  Work with a dietitian one-on-one with convenient virtual visits.

Family Charcuterie Board:  using a large cutting board, platter or sheet pan, create a picnic-like meal board for the family. 

• Pick protein sources like deli turkey or chicken, halved hard boiled eggs, sliced mozzarella cheese or chopped leftover chicken. 
• Then, choose the carbs, like whole grain crackers, apple slices, grapes, dried apricots and sliced pita bread.
• Add extras like olives, nuts, cheese cubes, trail mix or dips to fill in the board.  

Black Bean Tacos:  it's usually the meat that takes the longest to cook, especially when you don't have anything thawed out!  Try tacos with black beans instead.  Add 2 cans of drained black beans to a large frying pan over medium heat.  Add taco spice, 1 tbsp oil and stir to coat.  Add 2 tablespoons of salsa for more flavor.  Then make tacos as usual, using corn shells or whole wheat tortillas.  

Save any leftovers for lunches the next day.  The black bean taco filling is good on salads too.

The lines at Chick Fil A don't lie.  Everyone is going there at some point!  If you find yourself there often, here are 3 healthier choices at Chick Fil A for someone with diabetes or for people who have a weight loss goal. 

Top low carb, filling Chick Fil A meal:  12 count grilled nuggets with zesty buffalo sauce and a kale crunch salad, Diet Sunjoy (half unsweet tea, half diet lemonade).  

At about 370 calories and 17 grams carbohydrate, this meal feels light but with 41 grams of protein, it a filling meal.  

Best Chick Fil A balanced breakfast:  Egg White Grill sandwich and a fruit cup, coffee, 1% milk (optional).

With the milk, this meal is about 440 calories, 10 grams fat, 55 grams carb and 34 grams protein.  The milk will make you feel a little more full with 7 grams of protein, but if you want to keep this meal around 45 grams of carb, just get coffee and water.  Watch out for the Chick Fil A iced coffee.  It has 30 grams of carb and 24 grams of sugar, which can throw your blood sugars and hunger levels off all day.  

Get help with meal planning that fits your busy lifestyle.  Schedule a virtual visit with a Well My Way registered dietitian.

Best Chick Fil A salad:  Grilled Market Salad with Grilled Filet or Grilled Nuggets, light balsamic dressing, light Italian, or 1 dipping sauce size honey mustard.  You can use the dipping sauce ranch or honey mustard as a more portion controlled salad dressing compared to the dressing packets.  With the grilled chicken and balsamic dressing, this salad has 620 calories, 35 grams fat, 51 grams carbohydrate and 28 grams protein. Save some sodium by using half a dressing packet.  

If you haven't tried the fruit cup as a side dish at Chick Fil A, try it!  It actually has fresh fruit in it - sliced strawberries, blueberries and chopped apple.   Though fast food is not a good option to have regularly, there are ways to make it a healthier option for people with diabetes. 

Camping and glamping are popular means of vacation or just a change of scenery the last two years.  The 2022 North American Camping Report showed camper households increased drastically in 2020, going from 4% increase in 2019 to a 21% increase in 2020.  If you are planning a camping trip or living the camp life while working from anywhere, take these healthy, quick camping meal ideas with you.

Grilled Pita Pizzas:  a family favorite since everyone can choose their own toppings.  Try one of these for a healthy, high protein pizza.  Start by lightly toasting whole wheat pitas on the grill.  Remove from the grill and choose your toppings:

Grilled Barbecue Chicken Pita Pizza:  spread 1 tablespoon barbecue sauce on one side of each pita.  Top with your choice of:

• Cooked, diced chicken 
• Black beans
• Corn
• Black olives
• Red onion
• Cheddar cheese
• Chopped bell peppers

Grilled Greek Pita Pizza:  spread 1 to 2 tablespoons hummus on one side of each pita.  Top with your choice of:

• Marinated quartered artichoke hearts
• Sliced olives
• Cooked, diced chicken
• Red bell peppers
• Feta or mozzarella cheese

Grill 5 to 6 minutes or until the bottom of the pita lightly browns; or cook in the oven at 350 degrees for 8-10 minutes.

Veggie Packed Foil Packets: these are versatile and easy to clean up!  Make them with lean meat like shrimp and a variety of non-starchy vegetables for a low carb option.  Start with a large piece of foil (about 15-20 inches).  Try any of these combos:

Greek Chicken and Potato Foil Packets

Shrimp Boil Foil Packets

Chicken Fajita Foil Packets

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Hawaiian Overnight Oats: camping and hiking?  Definitely make overnight oats for a morning energy boost or mid-day snack.  These are good for 3 days once mixed up.  In a small dish with a lid or mason jar, combine:

• 1/2 cup old fashioned oats
• 1/4 cup vanilla protein powder 
• 1/2 cup water

Stir to combine and top with pineapple tidbits, shredded coconut, chopped macadamia nuts or pistachios.  Refrigerate overnight and enjoy in the morning cold or warmed up.

If you are looking for a gift your camping/glamping friends will love and use, check out this cookbook from Claire Thomas and mini waffle maker that you can make MUCH more than maple laden waffles with.  Claire makes everything from pizza waffles to perfect on-the-go breakfast sandwiches.  Get the cookbook and waffle maker here and be sure to follow Claire on Instagram to see all the fun ways she uses her waffle maker on her van-life adventures.  

For people with prediabetes, diabetes or those looking to lose weight, a balanced snack that has protein and fiber-rich carbohydrates can help decrease hunger pains between meals and help reduce blood sugar swings. Here are 5 options for healthy snacks for people with diabetes or prediabetes:

1. Greek yogurt with berries: look for a Greek yogurt with at least 10 grams protein per serving and no more than 15 grams carbohydrate per serving, like Chobani Less Sugar.
2. Beef stick and 2 to 3 cups popcorn: this hearty snack is perfect for those who want more volume and a more filling snack. Popcorn is lower in carbohydrates than other salty snacks like pretzels, crackers or chips. These 1st Phorm protein meat sticks come in 4 flavors and have 20 grams of protein. The breakfast sausage flavor makes a great morning meal on the go, paired with an apple and handful of almonds or pistachios.
3. Cheese and crackers (done right): 15 Triscuit Thin Crisps with 2 slices cheese and 2 slices reduced sodium deli turkey. Be sure to get the Thin Crisp Triscuits. If you have the regular/square kind, the serving size is 6 crackers.
4. Veggies and Greek yogurt ranch dip: to make this high protein dip, mix 1 packet of ranch seasoning (like Simply Organic or Fresh Thyme) with 2 cups plain Greek yogurt. Serve 1/2 cup of the mixed dip with your favorite veggies and Harvest Snaps pea crisps.
5. Protein cereal: get the recipe here. Choose a cereal with 4 grams fiber or more per serving, like Kashi Warm Cinnamon Oat cereal. For the protein, choose a meal replacement protein, like Level-1, not a post-workout protein.

Get a list of high protein, low carbohydrate foods here to create more snack ideas of your own.

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"I'm just not motivated to do it."

If you've ever felt this way about healthy eating or exercise, you are not alone. It's something I tend to hear in the 5th or 6th visit. We get off to a great start when we feel "motivated" and then time passes or vacation happens and motivation drops. Here are a few tips to get over the motivation slump:

1. Your results have less to do with being motivated and rely more on your ability to stick to a plan when you don't feel like doing it.  This is where you build confidence and perseverance to do hard things.  Motivation will always come and go.  Instead of fighting yourself over lack of motivation, step up to the challenge of exercising when you don't want to or passing up the drive-thru when it's the easy choice.  Make the hard choice and watch your confidence and determination grow. 
2. Expect a motivation slump to to happen at some point and have a plan in place. When you reach that point, recognize it and stick to your basics, perhaps going for walks and getting healthier convenience foods like a rotisserie chicken and bagged salad instead of fast foods. Don't forgo everything just because you don't feel like it. Would you just stop going to work if you didn't feel like it?  If your answer is yes, we have bigger problems!
3. Make sure you're doing enough each day.  When there is less to do in a day, we plan less, including exercise and meals.  When a schedule is full, we plan.  For a complete motivation, and really a total lifestyle, overhaul, commit to a program like 75 Hard and the Live Hard program.  It is NOT a diet or fitness program.  75 Hard is a mental toughness program with components of movement and following an eating plan, among other daily tasks like reading 10 pages of an educational book and taking a daily progress photo.  On this free program, you will learn to make time for everything you need to do in a day, no excuses.  If you are tired of your own excuses and want to improve your mental toughness, learn more about 75 Hard and the Live Hard program at andyfrisella.com. I do not suggest it for anyone with current or a history of eating disorders as you will follow a diet of your choice during the program.  It is far from easy, but that's the point.  
4. Step out of the people pleaser role.  Many clients say they don't make time for their own needs because they have to take care of others.  The classic "pouring from an empty cup" person.  Sure, you can get by, but when your health starts to fail, it will be incredibly hard to turn the tables and take care of yourself.  And then, everyone suffers.  People pleasers find it difficult to say or identify what they really want, so this is a first step.  The next time you're doing things for others and that voice in your head says, "I would love to go do (activity), but I need to help them," take note.  This can help guide you in identifying what you want.  A mental health professional can help too.  

Stop waiting on motivation to improve your health.  It's a fickle friend!  Take steps towards improving your health by working with a registered dietitian, trained in nutrition counseling and behavior change.  Book an appointment in minutes.