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January 26, 2016

Now that the days are getting shorter and mornings are nippy, may we suggest oatmeal?

Oats have been dubbed a “superfood” because of their multiple nutritional benefits:
* high in fiber
* low in sodium and sugar
* help lower cholesterol
* help lower blood pressure
* regulate blood sugar levels
* improve the immune system
* reduce the risk of diabetes and heart disease.

If you must know, an oat is the seed of a cereal grain by the same name. "Oats" or "Oatmeal" are the standard names of the product we buy in the supermarket, but choosing the best one can be confusing due to the many adjectives prefixed to oat products – Steel cut / rolled / quick oats, etc.

Here is an explanation of the different types of oats:

Whole oats (groats or kernels) – the least processed of the oatmeal cereals, and require the longest amount of cooking. It isn’t very common to use these oats for cooking.

Steel cut / Irish / Scottish oats – These oats are cut, not rolled. They look like chopped up rice. The...

January 21, 2016

Are you stuck in a weight-loss plateau? Don't fret, you're in good company. It happens to many people after a certain period of time and can last a few weeks or longer. During this time, try to assess your situation and see if there is anything you can do about it beyond an unhealthy and drastic calorie-restriction diet. Here are 10 ideas for you to explore.

1. Not counting calories. Ask any business expert and you'll hear the same mantra - you can't improve what you don't measure. The same logic applies to the business of weight loss. The people who have had the most success losing weight and keeping it off are those who counted their calories on a daily basis. With smartphone apps, it's easier than ever to discover your daily calorie needs and then to count them.

2. Too many healthy calories. Some people think that if they eat only whole foods, they won't gain weight. While whole foods tend to leave you fuller for a longer duration, it's definitely possible to overeat, especially i...

January 18, 2016

Rule number one for weight loss is to eat less calories than you burn. Obviously, this is easier said than done. We’d like to present you with a short list of tricks to help you consume less.

1. start every meal and snack with a glass or two of water. In some cases, the brain misinterprets thirst as hunger, so this habit will help you avoid eating when not necessary. In all cases, having some water sloshing in your stomach means less room for food.

2. Eat from healthiest first to least healthy last. For example, start your meal with a large salad, and only then have your high calorie entree or side.

3. Teach yourself to eat more slowly. Put down the fork and knife after each bite. Chew properly. Do not pick up the utensils until you have completely finished the bite.

4. Slow down by savoring the flavor during the first 5 bites. After your first bite – count to 10 before taking another bite. Repeat for the next few bites too.

5. Use small plates when serving yourself food. As silly...

January 13, 2016

New years resolutions are all fun and games until life gets in the way. When the initial hype has died down around those lofty goals, stick to our helpful tips for some of the most common resolutions out there, and you’ll be more likely to keep them going for longer.

Your resolution: To drink more water 

  • Buy a big water bottle in a design and color that you love so that you’re more likely to bring it with you everywhere you go.

  • Tired of regular old agua? Add lemon or frozen berries to your water to give it some flavor and excitement.

  • Drinking 1/2 your body weight in ounces of H20 is a good rule of thumb, but the reality is we all live in different climates and have unique activity levels. The best way to determine your hydration status is to monitor the color of your…er… urine. If it’s mellow yellow, you’re sipping wisely.

Your resolution: To practice portion control 

  • Order an appetizer portion when out at a restaurant. It’s less food… but for less money...

January 13, 2016

1/4th of recipe (about 2 cups): 300 calories, 6.5g total fat (1g sat fat), 716mg sodium, 26g carbs, 6g fiber, 13g sugars, 34g protein -- SmartPoints™ value 4*

Ready to put your newfound knowledge into action? You won't believe how good this dish tastes...

Prep: 20 minutes | Cook: 40 minutes

 

Ingredients:

  • 1 lb. raw boneless skinless chicken breast, pounded to an even thickness

  • 1/4 tsp. each salt and black pepper

  • 5 cups roughly chopped cauliflower (about 1 medium head)

  • 1/2 cup (about 4 large) egg whites or fat-free liquid egg substitute

  • 2 cups frozen Asian-style stir-fry vegetables

  • 1 cup bean sprouts

  • 3/4 cup chopped onion

  • 1 tbsp. sesame oil

  • 1 tsp. chopped garlic

  • 1/2 cup chopped pineapple

  • 1/2 cup canned water chestnuts, drained and chopped

  • 1/4 cup thick teriyaki marinade or sauce

  • 1/4 cup chopped scallions

  • Optional seasonings: additional salt and black pepper

Directions:

  • Preheat oven to 375 degrees. Spray a baking sh...

January 11, 2016

Have your quinoa and pizza too!

 

Ingredients:

  • ½ cup quinoa

  • 3 tsp. olive oil, divided

  • 1 cup water

  • 2 large eggs

  • 1 ½ tsp. garlic salt

  • ½ tsp. dried oregano leaves

  • ½ tsp. dried basil leaves

  • ½ tsp baking powder

  • ¼ cup shredded Italian-blend cheese (pizza-blend or mozzarella would be good too)

  • Optional - For cheesy garlic bread: ½ cup shredded Italian-blend cheese and pizza sauce for dipping

  • Optional - For pizza: ⅓ cup pizza sauce, ½ cup shredded Italian-blend cheese, and your favorite pizza toppings

 

Instructions:

  1. Place the uncooked quinoa into a fine mesh strainer and run under cool water for about a minute until water runs clear. Shake off as much excess liquid as possible. Add the rinsed quinoa and 2 tsp. olive oil to a medium sauce pot. Turn the heat to medium high and stir occasionally for 6-7 minutes. The excess moisture will evaporate and the quinoa will begin to toast.

  2. Carefully add the water to the toasted quinoa and cover...

January 11, 2016

Introduction


Cereal is THE American breakfast. There are hundreds of different cereal products to choose from with most supermarkets dedicating an entire aisle to these boxed breakfasts. Many cereal brands utilize their packaging to convince us to choose their healthy product. Here's what you need to know in order to make the best choice.

 

Tip #1 - Fiber is your friend
A healthy breakfast cereal is all about whole grains, which help lower your risk of diabetes and heart disease.


What's in the whole grain that makes it so great? Fiber.


Fiber is the indigestible portion of plant foods, which seems counterintuitive - don't we want to digest the food we eat? Well, fiber helps us feel full and thus decreases appetite. It also helps the intestines function smoothly, aids in the regulation of blood sugar levels, and lowers bad cholesterol.

 

With all these benefits, you'd think people would be all over fibrous foods.

 

Unfortunately, most of us are fiber deficient, averaging an intake of only 15 g...

January 4, 2016

Yogurt, especially the Greek variety, has skyrocketed in popularity in the last decade. This is good news. Yogurt is a wonderful food, whether for breakfast or snack. Here are a few things you should know in order to choose the best yogurt for you.

 

Tip #1 - Yogurt contains natural sugars
All dairy yogurts contain a naturally occurring sugar called lactose. Each ounce of yogurt has about 1 gram of sugar. Thus, even a plain, 6-ounce yogurt will have 6 grams of sugar, equivalent to a teaspoon and a half.

 

Tip #2 - Most yogurts have added sugars
Unless you buy "plain", your yogurt will have added sugars. This is unfortunate, because in many cases manufacturers add 2 to 4 teaspoons of sugar. To see how much was added, just scan the product with your Fooducate app., additionally, look at the sugars information in the product's nutrition facts panel. In fruit flavored yogurts, some of the added sweetness is from the fruit (blueberry, strawberry), but the manufacturer always adds a sugar ingred...

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108 E Poinsett Street

Greer, SC 29651

info@upstatenutrition.net

Registered Dietitian

Tel: 864-915-2640

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