Fiber! Part 3: The Benefits of Eating Fiber

By Rita Larsen, RD; Elite Sports Clubs Dietitian and Nutrition Counselor

Fiber Part 3 Benefits of Eating Fiber

This is Part 3 in a 4-part series on FIBER! (Read Part 1 & Part 2.)

Fiber is a substance found in the skins of fruits and vegetables and in whole grains, which is hard to digest and important for digestion. It is recommended that adults incorporate between 30 and 40 grams of fiber per day, but most adults only get 10 grams per day through their normal diet. There are a variety of health benefits to increasing the amount fiber in your diet. Continue reading Fiber! Part 3: The Benefits of Eating Fiber

Fiber! Part 2: The Downfalls of Eating Fiber

By Rita Larsen, RD; Elite Sports Clubs Dietitian and Nutrition Counselor

Fiber Part 2: The downfalls of eating fiber

This is Part 2 in a 4-part series on the wonderful world of FIBER! (Read Part 1 here.) In recent years, fibrous foods have received praise for their health benefits. Dietitians and doctors encourage their patients to increase their fiber intake. However, eating even a moderate amount of fiber foods can have some downfalls. Continue reading Fiber! Part 2: The Downfalls of Eating Fiber

Fiber! Part 1: Types, Sources, & Recommended Intake

By Rita Larsen, RD; Elite Sports Clubs Dietitian and Nutrition Counselor

Fiber is critical for every adult and child in this country. In the future, it may be the difference between health and disease; and between living a shortened or longer life. There’s so much to say on it too! So, get comfortable, because we have a 4-part series coming on FIBER!

Fiber Part 1: Types, Sources, & Recommended Daily Intake

Many individuals elect to go on a high fiber diet because of the health benefits the diet offers. Consistently eating fiber and nutrient-rich foods decreases the risk of constipation and diabetes, as well as enhances the body’s ability to lose weight. Continue reading Fiber! Part 1: Types, Sources, & Recommended Intake

It’s about time you tried a Green Smoothie!

By Rita Larsen, RD; Elite Sports Clubs Dietitian and Nutrition Counselor

Many people are busy today with work and activities other than preparing meals. You may want to try this smoothie recipe as a fun addition to your meals.

One good suggestion is taking this to work with you after you have prepared it and frozen it in freezer cups. Then, throughout the day, you are able to take out of your lunch bag and let it defrost. Shake well and it is ready to drink!

Try a Green Smoothie

Reasons to hop on the Green Smoothie craze:

  • It can contain all the fruits and vegetables that you need daily.
  • It can also have additional ingredients based upon what you have on hand.
  • Protein powder can be added in the form of soy, whey, rice, or casein. If you do add one of these, you can consider this smoothie a complete meal!
  • It tastes great! See for yourself if this is something that would be tasty for breakfast, lunch, snack, or dinner!

Note: It is best to use a high powered blender. Don’t have one? Then just remove some of the peel from citrus.

Mmm Green is Good!

Green ingredients can often vary based upon your tastes. (But, not all greens are easy to blend!) Try these ingredients at your own pace:

  • Seedless cucumber, 1/3 to 1/2 English version
  • 1-large bunch Spinach (or Kale!), fresh and cleaned (sometimes it helps to freeze in advance)
  • 1-Kiwi, peeled and diced
  • 1-Avocado, peeled and diced
  • 1-Lime, whole including the rind, cut into at least 8 pieces

Try adding these for additional flavor, texture, & nutrition!

  • Bananas
  • Cuties or mandarin oranges, including the skin
  • Grapes
  • Flax Seeds, 2-Tbsp. or Flax Seed Oil
  • Plain or Greek yogurt

These smoothies provide all the nutrients that a meal could provide. They are especially high in antioxidants, B complex vitamins, minerals, such as iron and potassium, and are high in fiber.

Just another way to increase our nutritional strength without all the fuss in the kitchen!

Calories: 16-oz. portion for 175 calories; with 2-scoops of protein added, 16-oz portion for 375 calories. For more helpful nutritional advice and recipes, tell us a little more about your goals! Or check out our ongoing health & nutrition programming for everyone from children to adults!

There are MANY more possible green ingredients to include in smoothies. What are some of your own suggestions? Do you drink green smoothies?

9 Everyday Tips for Healthy Bag Lunches & Snacks

By Rita Larsen, Elite Sports Clubs Registered Dietitian & Nutrition Counselor

Guidelines for Healthy Eating and Snacking on a Daily Basis

Whether the kids are headed off to school or you are brown bagging it to work, many of us prepare and pack our own snacks and lunches every day. Use the tips below to help you be mindful of your food choices not just during lunch, but all day long!

  1. Not all foods are created equal! Pick out foods that are best for your normal day, every day.
  2. Plan to emphasize what is most important in your diet. For example, high quality protein, fiber, and fulfilling daily fruit/vegetable requirements.
  3. Make a schedule for yourself and include times, places, and content of what you will be eating for the day to hold yourself accountable.
    • 10:00am Snack: Fruit
    • Noon Lunch: Entree, salad, milk (school lunch)
    • 3:00pm Snack: Popcorn
    • Also have an idea of what your night time dinner will be like and what time you plan to eat (so the whole family can attend & you can give yourself enough time to prepare)
  4. Drink plenty of fluids, including water throughout the day.
  5. Be aware of the salt content of most snack foods.
  6. Make comparisons of packaged food items–making sure you have selected the best in terms of calories, salt, and fats.
  7. Remember, too many calories and fats can lead to feeling sluggish and tired in the afternoon.
  8. Keep your eye on the caffeine in beverages–too much soda or caffeinated beverages cause you to feel jittery later in the day and actually take away from your energy base.
  9. Choose foods that provide the most energy throughout the day.
    • Whole Wheat Toast vs. Sweet Roll
    • Baked Potato vs. French Fries
    • Fruited Yogurt vs. Chocolate Cake

Try including the following recipe in your next bag lunch as a snack with tortilla chips or compliment to your entree (such as a chicken breast or fish).

Quick Easy Black Bean Salsa

Quick & Easy Black Bean Salsa

1-15oz. can Black Beans
1-11oz. can Shoepeg Corn
1-16oz. jar Salsa with Cilantro
1 medium Red Pepper, chopped
1 bunch Green Scallions, chopped
Lemon juice, cumin, and minced garlic to taste.

Mix all ingredients. Best if prepared the day before.

1/3 cup = 75 calories

Looking for more nutrition advice or other snack and lunch recipe ideas? We offer plenty of ongoing group & private programs with Elite’s own Registered Dietitian. Just let us know a little about yourself and your goals to get started!