Thank You, Betty Crocker
27/08/14 14:34
Before I write anymore about Betty Crocker, yes, I know she is not a real person. I know that she is a trademark and American icon owned and operated by General Mills. I also know that she has defined our nation’s food culture, and she has taught me how to cook.
Perhaps, I should actually thank my mom who sent me on my way to college with the 1986 edition of the Betty Crocker’s Cookbook in my hand. Maybe I should give the credit to the faculty and culinary students at Metro Community College for sharing their knowledge with me as I completed my Dietetic degree. I know that all of these experiences played a role in my journey of cooking, but when I really think about where I turned when I was stumped about how to prep a whole chicken, how to cut an artichoke, or how to make my own hollandaise sauce…well, it’s Betty.
I didn’t realize how far I had come in my ability to cook until I grabbed an old authentic Mexican recipe book my mother, again, had given me as a gift when I got married. At that time, as I flipped through it, I couldn’t make sense of the terminology and ingredients that were needed to fix such authentic fair. Nine years later, planning a dinner party for our neighbors, I grabbed the old Mexican cookbook and was pleasantly surprised to learn that I was familiar with the cooking methods and ingredients that before seemed truly foreign to me. It was then that I thought about the whole process of learning to cook. Over time, with simply cooking recipes from my Betty Crocker cookbook, I had become a pretty good chef in my own little kitchen.
What is the point I am trying to make to you? It’s this. Many of my clients feel overwhelmed with the idea of cooking, and they feel pressured to keep up with what is on Pinterest or the Food Network. Therefore, they never give it a try. Cooking, even if it’s not something you love, is an integral part of your health. Cooking puts you in the driver’s seat. You, and you alone, control the ingredients that make up your meal, which ultimately, over time, determines your level of health. Beyond that, cooking has allowed me to show my love to my children, husband, and friends. It has brought my family together more times than I can count to share laughs and frustrations.
Sure, I’m a dietitian, but I had to learn to cook just like anyone else. I started with Hamburger Helper® and a can of green beans, because that is still better than a fast food combo meal. I encourage you to find your starting point in your own kitchen. If you don’t have one yet, grab a copy of Betty Crocker’s Cookbook. I’d lend you my old one, but the binding is broken and it’s falling apart. Despite its poor condition, I can’t seem to part with it. Even though I now own a current, updated edition, I owe too much to that Betty to let her go. Thanks again, Betty Crocker, and I’ll let you know how far I come in another 10 years.
Perhaps, I should actually thank my mom who sent me on my way to college with the 1986 edition of the Betty Crocker’s Cookbook in my hand. Maybe I should give the credit to the faculty and culinary students at Metro Community College for sharing their knowledge with me as I completed my Dietetic degree. I know that all of these experiences played a role in my journey of cooking, but when I really think about where I turned when I was stumped about how to prep a whole chicken, how to cut an artichoke, or how to make my own hollandaise sauce…well, it’s Betty.
I didn’t realize how far I had come in my ability to cook until I grabbed an old authentic Mexican recipe book my mother, again, had given me as a gift when I got married. At that time, as I flipped through it, I couldn’t make sense of the terminology and ingredients that were needed to fix such authentic fair. Nine years later, planning a dinner party for our neighbors, I grabbed the old Mexican cookbook and was pleasantly surprised to learn that I was familiar with the cooking methods and ingredients that before seemed truly foreign to me. It was then that I thought about the whole process of learning to cook. Over time, with simply cooking recipes from my Betty Crocker cookbook, I had become a pretty good chef in my own little kitchen.
What is the point I am trying to make to you? It’s this. Many of my clients feel overwhelmed with the idea of cooking, and they feel pressured to keep up with what is on Pinterest or the Food Network. Therefore, they never give it a try. Cooking, even if it’s not something you love, is an integral part of your health. Cooking puts you in the driver’s seat. You, and you alone, control the ingredients that make up your meal, which ultimately, over time, determines your level of health. Beyond that, cooking has allowed me to show my love to my children, husband, and friends. It has brought my family together more times than I can count to share laughs and frustrations.
Sure, I’m a dietitian, but I had to learn to cook just like anyone else. I started with Hamburger Helper® and a can of green beans, because that is still better than a fast food combo meal. I encourage you to find your starting point in your own kitchen. If you don’t have one yet, grab a copy of Betty Crocker’s Cookbook. I’d lend you my old one, but the binding is broken and it’s falling apart. Despite its poor condition, I can’t seem to part with it. Even though I now own a current, updated edition, I owe too much to that Betty to let her go. Thanks again, Betty Crocker, and I’ll let you know how far I come in another 10 years.
Three Words About Teen Athletes and Hydration
27/08/14 14:31
Sports performance is not just about what you eat, but also what you drink. Having a hydration plan in place that meets the needs of your teen athlete will help them not only beat the heat, but their competition as well. Summer temperatures and humidity increase the importance of proper hydration, so now is a great time to put a plan in place that your teen can maintain through every season. When building a hydration plan for your child, keep it simple by remembering these three words: measure, minerals, and methods.
Measure, first, how much fluid your teen needs to drink per hour. To accurately measure how much fluid your athlete needs, they should weigh themselves with no clothes on just before a 60-minute workout. Next, track how much fluid they drink during the workout, then at the end of the hour, weigh again with no clothes. An athlete needs 16-20 ounces of fluid for every pound lost. Plus, do not forget to add in the fluid your teen consumed during the workout to calculate their hourly fluid needs.
The rate of water lost through sweat differs depending on the athlete and the type of activity they are participating in. Athletes competing in lower intensity sports in moderate temperatures may lose between 16-20 ounces per hour. With more intense exercise and hot, humid conditions, athletes may lose as much as 68-ounces or more of fluid per hour.
Minerals need replenished to maintain normal fluid balance. Water is the most important nutrient for our survival. However, after 60-90 minutes of hard, continuous effort, water alone is not sufficient. Sodium, chloride and potassium levels become depleted during longer or more intense workouts, and these minerals need to be replaced. These minerals, called electrolytes, help prevent cramping and maintain fluid balance, therefore sports performance will be effected if these electrolytes are in short supply.
Methods effective at replenishing electrolytes and keeping up with fluid needs include a combination of water and sports drinks. When used together the athlete’s total hydration needs are being met. Water alone does not replace the electrolytes lost through sweat, while a sports drink alone may result in the intake of too many carbohydrates. A mix of water and sports drink planned out over 60- minutes is a manageable approach to balancing fluid intake, replenishing electrolytes and increasing energy on the field through the gradual intake of carbohydrates.
Consuming 20-40 ounces of fluid per hour can seem overwhelming at first, therefore plan out a hydration routine. Hydration routines during exercise are seldom perfect, but the athlete that comes the closest is most likely to out perform the others. Here is an example of an easy way to establish a good hydration routine:
When it comes to effective hydration just remember the three ‘M’ words: Measure, Minerals, and Methods. Applying these three words to a plan for hydration will keep your athlete focused and fueled to play their best.
Written by Niki Kubiak, RD, CSSD. Director of Nutrition and Health at www.infinitesportsworld.com.
Measure, first, how much fluid your teen needs to drink per hour. To accurately measure how much fluid your athlete needs, they should weigh themselves with no clothes on just before a 60-minute workout. Next, track how much fluid they drink during the workout, then at the end of the hour, weigh again with no clothes. An athlete needs 16-20 ounces of fluid for every pound lost. Plus, do not forget to add in the fluid your teen consumed during the workout to calculate their hourly fluid needs.
The rate of water lost through sweat differs depending on the athlete and the type of activity they are participating in. Athletes competing in lower intensity sports in moderate temperatures may lose between 16-20 ounces per hour. With more intense exercise and hot, humid conditions, athletes may lose as much as 68-ounces or more of fluid per hour.
Minerals need replenished to maintain normal fluid balance. Water is the most important nutrient for our survival. However, after 60-90 minutes of hard, continuous effort, water alone is not sufficient. Sodium, chloride and potassium levels become depleted during longer or more intense workouts, and these minerals need to be replaced. These minerals, called electrolytes, help prevent cramping and maintain fluid balance, therefore sports performance will be effected if these electrolytes are in short supply.
Methods effective at replenishing electrolytes and keeping up with fluid needs include a combination of water and sports drinks. When used together the athlete’s total hydration needs are being met. Water alone does not replace the electrolytes lost through sweat, while a sports drink alone may result in the intake of too many carbohydrates. A mix of water and sports drink planned out over 60- minutes is a manageable approach to balancing fluid intake, replenishing electrolytes and increasing energy on the field through the gradual intake of carbohydrates.
Consuming 20-40 ounces of fluid per hour can seem overwhelming at first, therefore plan out a hydration routine. Hydration routines during exercise are seldom perfect, but the athlete that comes the closest is most likely to out perform the others. Here is an example of an easy way to establish a good hydration routine:
- A male athlete measures a 36-ounce fluid loss rate per hour.
- Divide the 36 ounces by 4 for every quarter hour.
- Therefore, every 15 minutes, he needs to consume 9 ounces of fluid to match his rate of loss.
- Water alone is sufficient for the first 60 minutes of exercise.
- After 60 minutes, the need to add electrolytes and take in some carbohydrate becomes more important.
- He has made a goal to drink 4 ounces of Gatorade and 5 ounces of water every 15 minutes of play.
- At practice and competition, he knows he needs to have 16 ounces of Gatorade to drink over the second hour and at least a 20-ounce bottle of water that can be refilled as needed.
When it comes to effective hydration just remember the three ‘M’ words: Measure, Minerals, and Methods. Applying these three words to a plan for hydration will keep your athlete focused and fueled to play their best.
Written by Niki Kubiak, RD, CSSD. Director of Nutrition and Health at www.infinitesportsworld.com.
Health Coaching
04/06/14 08:33
I first heard about Health Coaching when I was a Dietetic intern in 2002, and I remember thinking to myself, “Why would anyone pay for that?” I was still inexperienced enough to believe that the skills of a dietitian were most needed in a medical center where patients had complicated diets as a result of chronic disease.
Jump forward seven years when I started working for a corporate wellness program. Until that time, I, myself, still did not value the skills I had. I mean, doesn’t everybody know they need fruits and vegetables? I felt this way until one particular afternoon sitting across the table from a President of a very important department discussing how to incorporate fruits and vegetables into her extremely busy, hectic life. WHAM! I honestly felt like Wile E. Coyote when he had just had a brick dropped on his head by the Roadrunner. I had been missing the mark, just like Wile E., all this time.
The idea of eating healthy is easy, but changing habits, planning meals, grocery shopping efficiently, cooking, using leftovers, and doing it all within a reasonable amount of time is extremely difficult for most people. That particular moment changed my life and my mission, and it also changed my view on Health coaching.
Health coaching is not about being told what to do. Any good sports coach knows that the more an athlete is told what to do, the more that athlete resists the instruction. Health coaching involves listening to where the client is at, guiding them towards the next step in their health goals, and assisting to structure a plan to get there. Making healthy changes is a process that requires the learning of new skills. Once learned, the individual can continue to make progress without the continued need for coaching. Nothing makes me happier than hearing a client tell me they are done with me!
I now see that Health Coaching is a very necessary profession, and it is work that I take very seriously. If you still are not convinced that it could help you, ask yourself these three questions:
Have you had successful weight loss in the past only to regain it?
Do you feel in control of what you eat most of the time?
Is exercise in place on a regular basis?
If you said no to any of these questions or if you feel like your life could use a little more balance, health coaching will help. There are many health coaches out there, so I would advise finding a true credentialed health professional. Many Registered Dietitians offer Health coaching services, so look for the “RD” or “RDN” behind their name. Quit living in limbo and contact me, your health coach, today to find the balanced health you’ve been seeking.
Blog written by Niki Kubiak, RD, CSSD Director of Nutrition and Health for Infinite Sports World. Find her and more information at www.infinitesportsworld.com.
Jump forward seven years when I started working for a corporate wellness program. Until that time, I, myself, still did not value the skills I had. I mean, doesn’t everybody know they need fruits and vegetables? I felt this way until one particular afternoon sitting across the table from a President of a very important department discussing how to incorporate fruits and vegetables into her extremely busy, hectic life. WHAM! I honestly felt like Wile E. Coyote when he had just had a brick dropped on his head by the Roadrunner. I had been missing the mark, just like Wile E., all this time.
The idea of eating healthy is easy, but changing habits, planning meals, grocery shopping efficiently, cooking, using leftovers, and doing it all within a reasonable amount of time is extremely difficult for most people. That particular moment changed my life and my mission, and it also changed my view on Health coaching.
Health coaching is not about being told what to do. Any good sports coach knows that the more an athlete is told what to do, the more that athlete resists the instruction. Health coaching involves listening to where the client is at, guiding them towards the next step in their health goals, and assisting to structure a plan to get there. Making healthy changes is a process that requires the learning of new skills. Once learned, the individual can continue to make progress without the continued need for coaching. Nothing makes me happier than hearing a client tell me they are done with me!
I now see that Health Coaching is a very necessary profession, and it is work that I take very seriously. If you still are not convinced that it could help you, ask yourself these three questions:
Have you had successful weight loss in the past only to regain it?
Do you feel in control of what you eat most of the time?
Is exercise in place on a regular basis?
If you said no to any of these questions or if you feel like your life could use a little more balance, health coaching will help. There are many health coaches out there, so I would advise finding a true credentialed health professional. Many Registered Dietitians offer Health coaching services, so look for the “RD” or “RDN” behind their name. Quit living in limbo and contact me, your health coach, today to find the balanced health you’ve been seeking.
Blog written by Niki Kubiak, RD, CSSD Director of Nutrition and Health for Infinite Sports World. Find her and more information at www.infinitesportsworld.com.
A Fresh Start for Your Family's Health
04/06/14 08:32
It is time to spring clean the house, and there is no better place to begin than in the kitchen. Now is the perfect time to clean out the pantry and throw out those unhealthy, processed foods. Start fresh this spring by committing to replace those items with natural fruits, vegetables, and whole grains to feel even more energized this season. Keep it simple by following these three ideas.
First, not all processed foods have to go, but look at where you can make upgrades in the products you normally buy. Instead of refined flour based snacks that leave you looking for more, choose whole grain products with few ingredients. Crackers like Triscuits® or Kashi® brands, granola with nuts and dried fruit, and pita or bean based chips would fit this category.
Next, pair those whole grain choices with fresh cut fruits and vegetables for an energy-loaded snack. People tend to eat the first foods they see, so store pre-cut vegetables in clear containers in the refrigerator at your child’s eye level. Also, keep those healthy pantry choices on lower shelves. Go a step further by placing a jar of hummus and a stack of cheese sticks next to the vegetables so kids can pick their own filling combinations. Keep small apples, oranges and bananas in a basket on the table and encourage your kids to help themselves when they are hungry. Making healthy food visible and easy for your kids to find will lead them towards better choices.
Finally, don’t forget the milk! Yogurt and milk have an important place in our diets, but can also be major contributors of sugar. Be very selective when purchasing Greek and regular yogurt. Look for brands that contain 10 grams of sugar or less per serving. Stick with white, low-fat milk most of the time to keep sugar intake down. Save low-fat, chocolate milk for tired, thirsty kids recovering after a hard session of play. Cheese is a good source of protein and calcium, but is also very high in fat. Keep cheese to a one-ounce serving, once per day. Teach your kids to enjoy it by putting it alongside a handful of grapes or crunchy pretzels.
Getting away from processed foods and making more natural food choices lowers the amount of sugar and unhealthy fat your family consumes. This results in a family that is healthfully energized and more focused. If you are not ready to make a big change in your diet, choose just one of the suggestions above that sounds right for you and your family and put that change in place today. No matter what the season, there is never a better time to start eating healthier than now.
Niki Kubiak, RD, CSSD is the Director of Nutrition and Health at Infinite Sports World. She offers on-line health coaching for Sports Nutrition and weight loss at www.infinitesportsworld.com.
First, not all processed foods have to go, but look at where you can make upgrades in the products you normally buy. Instead of refined flour based snacks that leave you looking for more, choose whole grain products with few ingredients. Crackers like Triscuits® or Kashi® brands, granola with nuts and dried fruit, and pita or bean based chips would fit this category.
Next, pair those whole grain choices with fresh cut fruits and vegetables for an energy-loaded snack. People tend to eat the first foods they see, so store pre-cut vegetables in clear containers in the refrigerator at your child’s eye level. Also, keep those healthy pantry choices on lower shelves. Go a step further by placing a jar of hummus and a stack of cheese sticks next to the vegetables so kids can pick their own filling combinations. Keep small apples, oranges and bananas in a basket on the table and encourage your kids to help themselves when they are hungry. Making healthy food visible and easy for your kids to find will lead them towards better choices.
Finally, don’t forget the milk! Yogurt and milk have an important place in our diets, but can also be major contributors of sugar. Be very selective when purchasing Greek and regular yogurt. Look for brands that contain 10 grams of sugar or less per serving. Stick with white, low-fat milk most of the time to keep sugar intake down. Save low-fat, chocolate milk for tired, thirsty kids recovering after a hard session of play. Cheese is a good source of protein and calcium, but is also very high in fat. Keep cheese to a one-ounce serving, once per day. Teach your kids to enjoy it by putting it alongside a handful of grapes or crunchy pretzels.
Getting away from processed foods and making more natural food choices lowers the amount of sugar and unhealthy fat your family consumes. This results in a family that is healthfully energized and more focused. If you are not ready to make a big change in your diet, choose just one of the suggestions above that sounds right for you and your family and put that change in place today. No matter what the season, there is never a better time to start eating healthier than now.
Niki Kubiak, RD, CSSD is the Director of Nutrition and Health at Infinite Sports World. She offers on-line health coaching for Sports Nutrition and weight loss at www.infinitesportsworld.com.
Power-Packed Protein + Carbs = Energy
04/06/14 08:29
Pick your protein below and match it with a high-energy carb for a balanced snack that will keep you going.
2 Tbsp Peanut Butter (14 grams protein) +
Mozzarella Cheese Stick (7 grams protein) +
1 cup Low-fat Greek Yogurt (17 grams protein) +
¼ cup almonds (8 grams protein) +
Hard-boiled egg (7 grams protein) +
- 1 cup baby carrots = 110 calories and 8 grams protein
- 1 ½ cups raw spinach with 2 Tbsp vinaigrette = 150 cals and 7 grams protein
- 1 serving of Wheat Thins Crackers = 215 calories and 9 grams protein
- 1 slice whole wheat toast w/ 1 tsp margarine = 225 cals and 11 gms protein
2 Tbsp Peanut Butter (14 grams protein) +
- 1 cup celery sticks = 204 calories and 15 grams protein
- 1 cup carrots = 225 calories and 15 grams protein
- 1 sliced apple = 250 calories and 14 grams protein
- 2 graham cracker rectangles = 310 calories and 15 grams protein
- ½ cup low-fat milk, ¼ cup vanilla yogurt, 1 frozen banana; Blend. = 300 calories and 21 grams protein
- Nature Valley Crunchy Granola Bar = 380 calories and 18 grams protein
Mozzarella Cheese Stick (7 grams protein) +
- 1 cup raw broccoli and cauliflower = 100 calories and 8 grams protein
- 1 apple or piece of fruit = 130 calories and 7 grams protein
- Quaker Oats Chewy granola bar = 160 calories and 8 grams protein
- 6 Triscuit Crackers = 190 calories and 10 grams protein
- ¼ cup dried fruit (raisins, craisins, dried berries) = 210 cals and 7 gm protein
1 cup Low-fat Greek Yogurt (17 grams protein) +
- ½ cup berries or strawberries = 145 calories and 17 grams protein
- 1 cup raw vegetables for dipping = 155 calories and 18 grams protein
- 2 graham cracker rectangles = 250 calories and 18 grams protein
- 1 serving of Wheat Thins crackers = 270 calories and 19 grams protein
- BelVita breakfast biscuits (4 per pack) = 360 calories and 21 grams protein
¼ cup almonds (8 grams protein) +
- 1 cup carrots = 245 calories and 9 grams protein
- 1 orange = 270 calories and 8 grams of protein
- 2 graham cracker rectangles = 330 calories and 9 grams protein
- 6 Triscuit crackers = 330 calories and 11 grams protein
- ¼ cup dried fruit = 340 calories and 8 grams protein
Find more nutrition information from Niki Kubiak, RD, CSSD at www.infinitesportsworld.com