Heart Healthy Recipe: Slow Cooker Turkey and Black Bean Chili

Slow Cooker Turkey and Black Bean Chili This chili recipe is packed with black beans rich in soluble fiber, which may help lower LDL (“bad”) cholesterol. It also utilizes no-salt-added canned items and dried herbs that are not only affordable but heart-healthy as well. Ingredients 2 lbs. ground, skinless turkey breast 2 cans no-salt-added black beans (rinsed, drained) 1/2 tsp crushed red pepper flakes 1 can no-salt-added, diced tomato (undrained) 2 cans no-salt-added tomato sauce 1 cup frozen whole kernel corn 1 Tbsp cumin 1 Tbsp chili powder 2 tsp dried oregano (crumbled) 2 tsp ground coriander 4 medium garlic cloves (minced) Directions Place ingredients in crockpot. Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours. Dietitian Tips Pair this meal with a serving of veggies and a whole-grain roll or brown rice to create a balanced meal. Can’t find no salt or sodium added beans? Rinse the [...]

Try a New Food: Comforting Black Bean Veggie Soup

Comforting Black Bean Veggie Soup January is National Soup Month! There is nothing better than cozying up with a hot bowl of soup on a cold winter’s day. You might be tempted to reach for your favorite canned variety. But many canned soups are loaded with sodium. Excessive sodium intake may elevate blood pressure and increase your risk of heart disease. The worst canned soup offenders pack over half a day’s worth of sodium into a single 90 calorie serving. Not to mention, you’ll probably finish an entire two-serving can as a quick meal, exceeding daily sodium recommendations from the American Heart Association—in just one meal! We prefer preparing our homemade favorites in large batches, then freeze leftovers in single portions inside Ziploc bags. All it takes is a quick thaw and reheat in the microwave to enjoy our favorite [...]

Try a New Food: Seasonal Side Dishes

Seasonal Side Dishes Fall has arrived, and with it comes an abundance of hearty, seasonal produce. What are your favorites? Pumpkins and apples might get the spotlight, but so many other fruits and veggies hit their prime once colder weather arrives. Look out for some of the highest quality cruciferous veggies, squash, root veggies, pears, grapes, and pomegranates in the coming months. Seasonal fruits and vegetables tend to pack the most flavor since they’re often sourced locally and get to ripen on the vine rather than a truck. In some cases, local produce requires less travel to reach your grocery store, farmers’ market, or restaurant meal, which can mean fewer transportation-related greenhouse gas emissions. And whether you’re buying at a farmer’s market or grocery store, their abundance in the marketplace means a lower cost to you. This time of the [...]

Indulging Without Overeating

Indulging Without Overeating Just when life feels stressful enough, the holidays arrive. For many, this time to unwind and relax, yet people commonly describe their stress levels as “very” or “somewhat” elevated from mid-November into the New Year. Pressure from finances, buying the right gifts, and a disrupted eating and exercise routine can drive some people to seek comfort or distraction in food. As a result, plans for an occasional indulgence may turn into an overeating habit. Making simple shifts in how you think about food might help. First and foremost, let go of the notion you need to punish or correct yourself for indulging. You can always return to your regular eating routine regardless of how much you ate or how much weight you may have gained through the holiday season. But if you find yourself stuck in a prolonged period [...]

Healthier Halloween

Healthier Halloween Halloween is synonymous with candy, lots of it! Unlike other holidays, Halloween treats tend to linger well past October 31st, making plans for an occasional indulgence more of a challenge. Not to mention, Halloween is shortly followed by numerous other food-centered holidays that altogether cause the average American adult to gain 1-2 pounds each year! Instead of banning the treats or making them off-limits, start the holiday season mindfully by balancing candy with healthful foods and limiting how much candy makes it into the home. Whether you’re handing out candy or helping someone collect it, you can reduce cravings and the temptation to overindulge by having a nutritious meal or snack before you get started. If you’re already satisfied from a filling, nutrient-dense meal with vegetables, fruits, whole grains, and lean protein, temptations to overindulge will subside. As [...]

Plant-Based Omegas

Plant-Based Omegas One way to include more heart-healthy polyunsaturated fats in your diet is by replacing some servings of meat and poultry with seeds--they’re not just for birdfeeders! An example would be using a small amount of seeds like chia, flax, pumpkin, or hemp as toppings on salads or soups. Since they are high in calories, eat them in small portions. Seeds are especially important for individuals who do not consume meat or poultry because seeds also contain essential amino acids and minerals, including zinc, copper, and magnesium. Recently, chia and flax seeds have received particular attention due to their uniquely high amounts of omega-3 fatty acids, a type of polyunsaturated fat. You may have even seen statements in blog posts or on food labels about a serving of chia or flax seeds containing more omega-3s than a serving of [...]

Try a New Food: Celebrate National Watermelon Day

Celebrate National Watermelon Day If you haven’t already enjoyed America’s most consumed melon this summer, August is the perfect time to start. August 3rd is National Watermelon Day! First harvested 5000 years ago in Egypt where it still grows wild today, the drought-tolerant watermelon was prized for its ability to hold large amounts of fluid in a convenient package. It made the perfect companion for long treks in the desert! Today, 96 countries cultivate watermelon across the globe. China is the world’s top producer because Asian cuisine makes use of all parts of the melon. The rind is commonly used as a vegetable in stir-fries, pickles, and stews! Watermelon is nutritious Watermelon is a nutrient-dense plant food, and therefore, part of the foundation of a healthy diet. The nutrient components of watermelon work together to provide a synergistic effect that [...]

Cast a Line for Sustainable Seafood

If the planet’s health is top of mind, you’ve likely considered the environmental impact of the food you eat. According to the EAT-Lancet report (download the summary here) global adoption of a flexitarian diet is best for conserving planetary health while meeting our growing population’s nutritional needs. A flexitarian diet is one that includes generous amounts of plant-based foods and moderate amounts of meat, poultry, and seafood. In other words, replacing animal foods in your diet with plant foods can help us meet the needs of our current population without compromising the future generation’s ability to meet their own. While a flexitarian diet is environmentally sustainable itself, responsible sourcing of its components, especially the animal-based ones, can make an even bigger impact. Identifying sustainable seafood—an important source of protein, vitamin B12, and vitamin D in the flexitarian diet—can be challenging. [...]

Sleep Health: Melatonin

Do you sleep soundly every night? According to the Centers for Disease Control and Prevention, approximately 35% of U.S. adults do not get enough sleep on a regular basis! If you’ve ever looked for a solution for your sleep struggle, you’ve probably heard about melatonin. It’s a hormone produced naturally in various parts of the body, but primarily in the pineal gland (located near the center of the brain). Melatonin is also a widely available and commonly used dietary supplement that may provide relief from specific sleep disorders. Here’s how melatonin works in the body. When the hypothalamus (in the brain) receives a signal from your retinas (in your eyes) that nighttime is imminent (i.e., darkness in your environment), it signals the pineal gland to release melatonin. Once melatonin enters your blood and cerebrospinal fluid, it travels to distant parts [...]

Nutrient Synergy

As Registered Dietitians, “whole foods first” is our philosophy! When it comes to meeting your nutrient needs, eating a diet rich in whole foods (fruits, vegetables, whole grains, legumes, beans, nuts and seeds) is the best approach. Isolated nutrients, such as those found in supplements, don’t appear to have the same beneficial impacts as whole foods. Although we are unsure why whole foods have greater positive effects in the body, recent research suggests there could be a synergistic effect happening between all the nutrients found in that food. Food is a symphony, and no one nutrient plays a solo. A synergistic effect in one or more whole foods occurs when the sum of two or more nutrients creates a potential health benefit. For example, an apple contains many different components—naturally occurring sugars; complex carbohydrates; soluble and insoluble fiber; protein; vitamin [...]