Nutrition Tips

Keep Your Veggies Fresh Longer

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It is often hard to keep those delicious summer vegetables fresh before you get a chance to use them all up however here are some tips that will help!

  •  As soon as you get home from the market, take pre-washed leafy greens out of their containers and throw away any bruised or spoiled pieces.
  • For unwashed greens, separate leaves and bathe them in several changes of icy cold water with a bit of vinegar or lemon juice to add crispness. Let the dirt and grit sink to the bottom. Spin the leaves dry and if you’re not using the leaves immediately, air dry them on a paper towel. Then, wrap and store the leaves in a clean, perforated plastic bag in the crisper section of your refrigerator.  
  • If your salad vegetables come home from the market wet, be sure to pat dry with paper towels before layering in plastic bags and placing in the crisper section of your refrigerator. 
  • Store root veggies unwashed. Potatoes and onions should be inspected for spoiled or moldy pieces and kept in a cool, dark, well-ventilated spot. Other root veggies can be stored loose in the crisper or in plastic bags.
  • Tomatoes — technically fruits — should remain on the counter to maintain flavor. Refrigeration can make them mushy. If you need to ripen them, place in a paper bag at room temperature. 
  • Remove mushrooms from the container and clean them individually with a damp paper towel. Dry them carefully, and store inside a paper bag — but don’t put them in the crisper; it’s too cold. A regular shelf in the fridge will do.
  • Certain veggies, like corn, will taste best if you cook and eat them the same day you buy them.
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Vitamin Checklist

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Are you taking Vitamins? Which ones? Here is a simple checklist of Vitamins, recommended by the Registered Dietitian. Depending on your age, gender, medications, and medical conditions, your needs may be more individual than this.

Mutlivitamin with Minerals
- Make sure yours has iodine
- For people on acid reducers or metformin, take “Silver-type” for additional B12

Vitamin D
- At least 1,000 iu per day, but perhaps up to 10,000 iu per day

Fish Oil
- 1,000-3000 mg per day

Calcium
- If you do not get at least 1,200 mg from diet

Pro-Biotics
- Ask Richard for more information. May be used on and off or continuously.

Possibly Vitamin C or other anti-oxidants

For more information or research, please contact Kristin Klinefelter, MS, RD, LD at kristin@medsavebemidji.com

All of these vitamins and supplements are available at MedSave.

Hope everyone has a nice weekend!

To Happy, Healthy Living,
MedSave Wellness Team

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3 Fruit Facts!

  |  in Nutrition TipsNo Comments

It is finally that time of year when we can enjoy all of the wonderful fresh fruits that are stocked in our gardens, the local farmers markets and the grocery stores. Below are 3 fruit facts that we wanted to share with you. Next week we will share Veggie Facts.

Raspberries are a great source of fiber—some of it soluble in the form of pectin, which helps lower cholesterol. One cup of raspberries has 8 grams of fiber. Raspberries are also an excellent source of vitamin C.

One cup of strawberries has a respectable 3 grams of fiber and more than a full day’s recommended dose of vitamin C—an antioxidant that helps keep skin healthy.


A medium apple (3-inch diameter) contains 4 grams of fiber; a large apple (3¼-inch diameter) has 5. Apples also offer a bit of vitamin C and potassium.



To Happy, Healthy Living!
The MedSave Wellness Team

Source: www.eatingwell.com

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Mindless Eating

  |  in General, Nutrition Tips, UncategorizedNo Comments

Mindless Eating: What comes to your mind when you hear this phrase?  Your mad dash out the door in the morning?  Standing up eating, while feeding the kids?  Eating snacks while enjoying a movie?  All of these scenarios can lead to unnecessary intake of calories and ultimately, weight gain.  There is a lot of research on mindless eating, which shows that people really do not simply eat because they are hungry and we lose sight of our hunger and fullness cues in this fast paced society.  Make it your goal to MINDFULLY EAT!  This means enjoying every calorie and listening to your body.  Some simple steps to MINDFULLY EAT include:

  • Only eat in one area of your house, specifically your kitchen/dining room table.
  • Portion out snack foods into small bowls and put the container away before sitting down to enjoy the snack
  • If you must eat on the go, set yourself up to succeed by packing fruits, vegetables or 100 calorie packs of nuts.  If you drive thru somewhere, limit your food choices to 500 calories or less for a meal and 200 calories or less for a snack.
  • If you eat at a restaurant, divide your portion in ½ and ask for a “to-go” box BEFORE starting to eat (or share a meal!)
  • Do not let yourself eat in front of the TV/Computer or at your work space. 
  • Ask yourself: “Do I need this?” and say “STOP!” out loud if your snacking is getting out of hand.
  • Drink water.  Often, our brain can mistake thirst for hunger.

Hope these tips help! If anyone else has tips that keep them from mindless eating..please share by leaving a comment.

To Happy, Healthy Living,
Kristin Klinefelter, MS, RD, LD

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Try the 80-20 Rule

  |  in Nutrition TipsNo Comments

Something that you will often hear me tell my clients is “Portion Control!” Measure out your portions. Today, portion sizes are often tripled in size. Think about when you order pasta at a restaurant. You are often served a heaping bowl that could easily satisfy you for 3 meals. How about the last time you picked up a muffin at a bakery or coffee shop? Our portions can easily get out of control so please keep in mind the simple tip below. This tip can save you from putting on additional pounds over the year.

 

Americans are conditioned to keep eating until they’re stuffed, but residents of Okinawa eat until they’re 80% full. They even have a name for this naturally slimming habit: hara hachi bu. We can adopt this healthy habit by dishing out 20% less food, according to researcher Brian Wansink, PhD. His studies show most people don’t miss it. (WebMd)

To Happy, Healthy Living!
Kristin Klinefelter, MS, RD, LD

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