I find myself having a lot of conversations about food lately.  This isn’t entirely unusual, as it is one of my favorite subjects, but specifically I’ve been thinking about how confusing nutrition has become.  Between diets touting bullet-proof coffee, weight loss plans which sell processed foods, and confusing food packaging there are a lot of mixed messages when it comes to what’s best for our health.

Though I’ve always had an interest in nutrition I also have a a not so desirable habit of avoiding situations where I don’t know what to expect, so I’d never actually taken the time to visit a dietician.  Where does one find a dietician? How much does it cost? What can I expect at my visit? Curiosity got the best of me when I found out I could visit a nutritionist at MARTIN’S.

Here’s what I learned:

1. It’s not expensive. Turns out, you can see a registered dietician for almost free.  It may sound swanky to have a personal consultation with a nutritionist but really there’s no need for insurance, no need for tons of cash.  Visiting a nutritionist at MARTIN’S costs $20 for a one time consultation, but you receive a $20 gift card to MARTIN’S at your visit.  I don’t know many people who don’t need groceries, so this chalks up to a practically free visit in my book.

2. You can start with the basics. Labels confuse you? Serving sizes confusing? What’s good fat, bad fat and is there such a thing as in-between fat? You’re not alone if you’re confused by nutrition labels.  A MARTIN’S nutritionist has the advantage of being able to take you right out on the floor of the grocery store to talk labels and serving sizes of your favorite brands. No judgement coming from them, they’ll start wherever you are.

3. Good eaters can still learn something. Although I like to think I’ve got a better-than-average handle on nutrition, and I’m a pretty healthy eater, I still had holes in my diet (specifically calcium) that I didn’t think about until my nutritionist pointed them out to me.  I also learned that I should be incorporating a little more vitamin c to my morning breakfast as that helps me absorb the iron in the eggs.  I also realized I had slacked in reading nutrition labels, something I had done more diligently in the past. Even if you’re doing pretty well, a free(ish) visit with a professional might help you round out your diet a little better.

4. Good food is really pretty simple.  Somewhere down the line health seemed to get complicated. There are tons of fads out there and not just ones that raise eyebrows (like cricket flour for example).  It can feel very overwhelming.  A visit to a MARTIN’S Nutritionist won’t result in a new regimen of Cricket-Flour-Kale-Wheatgrass-Goji-Berry-Quinoa-Smoothies with a side of essential oils and gluten free, fermented sauerkraut… (sorry to disappoint). It’s not going to require you to spend a ton, or eat anything weird.  It’s good basic nutrition, small changes and healthier choices which can make a big impact on your health.

Here are a few tips for when you go:

1.  Come in with a goal.  Perhaps you hope to lose weight, have more energy, or just find out where you’re lacking and what you’re doing right. The personalized consultation is just that- personalized, a MARTIN’S nutritionist’s only agenda is to help you achieve your personal goals whatever those might be.

2. Track your eating the week before.  You don’t need to get too detailed, but keep an eye out for what you’ve been eating during the week, this will help your nutritionist get a better handle on where to start making better choices.  Same thing with any supplements you might be taking.

3. Write down a couple questions. Just like being at the doctor, you tend to forget your questions once you get there… then you find yourself during the week thinking “I should have asked about that” of course, you can schedule as many appointments as you’d like (and you’ll keep getting those gift cards) but you can make the most of your appointment if you don’t forget to ask about those specifics.

4. Don’t forget the children.  Sure, you might have a nice well rounded salad on the daily… But kids (and sometimes spouses) are notoriously picky eaters.  The MARTIN’S Nutritionists are armed with a few tricks of the trade to help you introduce new foods into their diet, they’ll help you find better alternatives to their pre-packaged favorites, tips on trying new things or meet with the kids for a kid-friendly lesson.

Now if you’ll excuse me, there’s some delicious lemon yogurt calling me…

Not ready to go it alone? Martin’s hosts classes for both kids and adults which you can learn about here.
Interested in making an appointment with a nutritionist at MARTIN’S?

Caroline Roessler, MS, RDN is in-store nutritionist for MARTIN’S in Midlothian VA call 804-794-7074 for an appointment.

Valerie Pulley, RDN is the in-store nutritionist at MARTIN’S in Short Pump on John Rolfe Parkway and Glen Allen. call 804-364-3644

Like this article? Check out these

Are Your Eating Habits a Mess? Here Are 14 Ways To Get On The Right Track

7 lessons I Learned from Going Gluten Free for One Month

Heart Health for the Whole Family

MARTIN’S is a sponsor of Richmondmom

Starting solids is a fun rite of passage for both parents and babies… but those little packages can feel really wasteful not to mention it gets expensive quick!

Relay Foods, Chop Suey Books, Franklin Goose and Hip to be Round are hosting a free baby food demo at the Hip to be Round store in Carytown.

You’ll learn how to make your own baby food, hear tips, watch the process and taste the final product.
In addition to learning a thing or two you’ll  have a chance to meet other moms, win door prizes and get a discount on nursing apparel.

DIY Baby Food Demo
Thursday, March 26, 2015
6:30pm
Hip to be Round in Carytown
3124 W. Cary Street
Richmond, va 23221
No RSVP necessary.

Hip to be Round is a sponsor of Richmondmom

Meet Ellen Shepard, Co-Chair of The Dandelion–Linwood Holton Elementary School’s Outdoor Classroom.

[photo courtesy of Little House Green Grocery]

RichmondMom Cheryl
How would you describe what is you do when it comes to teaching kids about growing and eating healthy food here in RVA–and beyond?

Dandelion Co-Chair, Ellen Shepard 
We have tried to get students from age four to eleven outside to learn about good soil, planting seeds, taking care of their plants, harvesting, and eating. We often ask students which fruits and vegetables they like to eat. From their list, we plant vegetables appropriate to the season with a mix of vegetables with the most votes –  along with one or two the students may not have tried – or even heard of. We try to plant a mix of leafy and root vegetables so students can see and taste a variety of vegetables. We have been fortunate to partner with Bon Secours, Chefs to Schools, Edible Education, and parent chefs who help prepare the food students grow.

What was the catalyst that made you decide YOU personally needed to take action?

I wanted my boys outside more. Linwood Holton Elementary School is in the City of Richmond but sits on quite a bit of land. We saw that space as a real opportunity to build an outdoor classroom. We want the outdoor classroom to be a place for kids to explore, investigate, and have some fun.

Please tell us a bit about how you got started…

The school had raised garden beds that weren’t being used and parent Susanna Raffenot said we should do something about that. That was six years ago. We have been working to get kids outside ever since. It is very important not to have just a parent project. This needs to be a teacher, parent, and community supported project with strong support from the principal. We spent a year developing plans and attending neighborhood association meetings. You will have a much stronger project if you have broad support. You will need that support to sustain your project after the initial excitement of construction. Have a co-chair. Susanna Raffenot has done the budgeting & fundraising, teacher toolkits, student guidebooks, human sundial, informational signs, cookbook, newsletter articles, and more. It is much more fun and sustainable if you share the work. Learn from others! We probably visited ten well established school gardens to see how it could be done.

What is the goal of your work with The Dandelion?

Our goal is to provide students with an enduring foundation and beautiful environment in order to enrich curriculum, promote healthy food choices, develop social skills, and strengthen community ties.

What do you feel has been accomplished so far?

I hope students have a greater appreciation of the natural world and their connection to it. Students’ enthusiasm, passion, and curiosity are wonderful to see. I hope students will keep that with them.

Fellow Co-Chair, Susanna Raffenot 
I think it’s great how students cycle through the whole garden ecosystem from VPI to 5^th grade. Early grades focus on planting, eating and getting the basics. Older grades do compost, tree planting and pollination or a butterfly garden to learn of the importance to the whole system and how it works together.

What makes you proudest personally about your affiliation with the group(s)?

Fellow Co-Chair, Susanna Raffenot 
The 200+ tree/shrub planting that has transformed what the grounds [at Linwood Holton Elementary] look like. They provide definition – all which you can really see now that they are filling out.

Dandelion Co-Chair, Ellen Shepard
The invitation to visit the White House gardens is something I will never forget.

I have to look at pictures to believe it really happened. Five fifth grade students were invited to go and my son was in fifth grade so we were able to have that experience together.
The First Lady did such an amazing job of making the students feel comfortable that my son felt confident enough to ask her for an interview for the school newspaper.

What’s next on-deck?

We are working hard to document what we have done with classes so it is easier for teacher and parent volunteers to incorporate into classroom learning.

How can others get involved?

Whether it is health and wellness interest, or a desire to protect the environment, there are many, many ways to get involved. If you are interested in starting a garden at your child’s school, talk to the principal and your child’s teacher. Start small. You will be responsible for maintaining what you start.

How does your family feel about what you are doing?

“Gardens are good and kids can eat the food. If no one works on the garden, the kids can’t eat the food from the garden.” —Will Shepard

Ellen, thank you so much for your commitment to such an important cause…and for being a RichmondMom with a mission!

Registration Required. Please call 804-364-3644 to register.

What will you find at the stores and markets this summer?

June: Asparagus (ends in June), beets, blackberries, blueberries, cabbage, cucumbers, green beans, greens/spinach, fresh herbs, onions, potatoes, squash, strawberries

July – August: Apples, beets, blackberries, blueberries, cabbage, cantaloupe, cucumbers, eggplant, green beans, fresh herbs, nectarines, peaches, peppers, potatoes (July), raspberries, squash, sweet corn, tomatoes, watermelon

September- October: Apples, Asian pears, beets, broccoli, cabbage, cucumbers, eggplant (ends in September), green beans, greens/spinach, fresh herbs, peppers, potatoes (October), pumpkins, raspberries, squash, sweet potatoes, tomatoes

Now that you have filled your basket with fresh produce, time to take it home and enjoy it! Time is ticking to eat up fresh produce before it spoils and we have all been there! Take advantage of any free time in the kitchen to prep your produce to help save time on busy weeknights. Your family will be much more likely to eat it if it’s ready to go. You can wash and prepare carrots, bell peppers, cherry tomatoes, zucchini, squash, broccoli, green beans and melons; keep in the fridge to munch on for several days. Even your hearty greens like kale and collards can be washed, dried and stored for use later in the week. Wait to wash and prep fruits and vegetables that have a thin skin like strawberries, raspberries and peaches, they will need to be eaten within 24 hours for the best quality.

Try these ideas for incorporating local fruits and veggies into your family’s daily diet!

• Summer is great time for making smoothies! Try a green smoothie by adding spinach or kale. Peaches, blackberries and blueberries are delicious in smoothies.
• Bell peppers, cabbage, or even zucchini are great veggies to stuff with a mix of ground turkey or beans, quinoa or rice, other veggies, and fresh herbs like basil, oregano or cilantro.
• Wrap your favorite chicken or tuna salad in fresh lettuce leaves or stuff into a big Hanover tomato.
• Have the kids help you tear a bunch of kale into small bite size pieces to add to salads, mix into rice, quinoa or pasta dishes, or bake into kale chips.
• Use up a lot of veggies at once by roasting a large tray of peppers, onions, squash, eggplant broccoli, sweet potatoes and more! Add your favorite fresh herbs and olive oil. Roasting veggies brings out the natural sweetness in veggies to help cut the bitterness, making them more kid friendly! You can mix them into pastas, stuff into a wrap, or use as a pizza topping.
• Jazz up water or sparkling water by adding fresh berries or cucumbers or even fresh herbs like basil or mint.
• Add some natural sweetness by tossing a handful of berries or sliced peaches into cereals, yogurt, over ice cream, into salads, or top pancakes or waffles.
• Make watermelon savory by tossing with spinach, feta cheese and a vinaigrette dressing.
• Grill fruit for dessert! Grilled peaches and pineapples (OK, not local, but still great when grilled!) are delicious paired with vanilla yogurt or light ice cream.

Kids are often the pickiest eaters in the family, so take advantage of the dog days of summer to get the kids active in the kitchen! Involve them with possibly growing a garden, prepping, and cooking. Kids are much more likely to try their masterpiece if they had a hand in it! Enjoy the longer days and bounty of fresh produce this summer available to you from MARTIN’S!

Valerie Waters, RDN is MARTIN’S In- Store Nutritionist. Valerie is located in 3 Richmond area MARTIN’S stores and available to assist customers in their quest for healthy food choices! She has 13 years of experience as a registered dietitian nutritionist and has worked in the grocery setting for 7 years. As a working mom of two daughters, Valerie relates well to the challenges today’s moms face trying to establish and maintain healthy habits for a busy lifestyle. She is committed to offering practical advice based on up-to-date medical information to help families make sustainable healthy changes to their lifestyle. To get a plan tailored to you, call Valerie at 804-364-3644 to set up a one-on-one consultation.

 

MARTIN’S is a sponsor of Richmondmom.com

Registration Required. Please call 804-364-3644 to register.

Registration Required. Please call 804-364-3644 to register.

For more information, visit http://www.c-mor.org/calendar/07-28-2014/happy-family-visit

Try these nutrient rich snacks to keep you satisfied and your energy levels high:

• Parfait – Low-fat or non-fat Greek yogurt provides protein and carbohydrates to help keep you full and provide energy! Berries are a rich source of carbohydrates, vitamin C and phytonutrients! Layer 6 ounces of low-fat or non-fat Greek yogurt with a cup of fresh berries and top with a little granola for a great breakfast or mid-morning snack!

• Nut butter waffles or nut butter sandwich – There are so many great options of nut butters on the store shelves today and they are great sources of protein, healthy unsaturated fats, fiber, and other nutrients! The specific nutrients of each nut butter depend on which type of nut you choose – almond, cashew, macadamia, walnut or hazelnut. Not only do whole grains offer more health benefits than refined grains, they are also loaded with fiber which helps keep you full and controls your hunger! Toast a whole grain waffle and top with 1 tablespoon of your favorite nut butter. Then top with your favorite fruit such as berries or peaches! Or top a slice of whole grain bread with 1 tablespoon nut butter and ½ banana.

• Nut and fruit mix – Nuts are easy to pack and a great source of protein, fiber and healthy fats. Since they are calorie dense, moderation with your portion size is key! Combine ¼ cup of nuts with 5 dried apricots or other favorite dried fruit, pack in individual snack bags for a great on-the-go or work snack!

• Hummus and veggies – Hummus is a great high protein, vegetarian snack prepared from chickpeas. Veggies, of course, are a top notch source of vitamins, minerals, phytochemicals and fiber. Be sure to include them in your snacks and meals to get in your 5 servings a day! Spread ¼ cup of hummus on the bottom of a jelly jar and top with carrot, cucumber or celery sticks for a portable snack!

More quick and nutritious snacks:

• Homemade Fruit smoothie – Blend milk or a milk alternative with fat-free yogurt and your favorite frozen fruit (no sugar necessary!)

• Homemade Trail mix made with your favorite finger snacks – Combine cereal, mini pretzels, raisins, whole grain crackers, and nuts.

• “Pretend” Hot Danish – Toast half a whole grain English muffin, spread with low-fat cottage or ricotta cheese, top with applesauce and cinnamon. Microwave to heat through.

• Baked potato and dip – Heat a half a potato and top with low-fat bean dip.

Valerie Pulley is a nutritionist with MARTIN’S Food Markets.

MARTIN’S Food Markets is a sponsor of Richmondmom.com

Each year eating healthy tops the list of New Year’s Resolutions.
But how does one actually eat healthier?  I like to think that I’m a healthy eater, but I tend to get bogged down by all the conflicting information.

If your goals are to clean up your eating habits and get to a healthy weight,  the nutritionists at MARTIN’S are there to help with a bunch of great healthy eating tips to get you started.

Here are 14 tips for 2014:

1.  Set a S.M.A.R.T goal (Specific, Measurable, Achievable, Realistic, Timely).  Yeah, it’d be great if we could all instantly drop 20lbs, gain a 6 pack and have tons of energy overnight, but unrealistic expectations hurt more than help, and your disappointment can cause you to give up on your goals.

2.  Don’t get bogged down by the scale.  Focus on behaviors and not numbers.  Once you’ve decided on a weight goal and a reasonable amount of time in which you want to lose the weight, any other goals you set should be goals over which you have direct control.  For example, set mini goals of how many servings of fruit you eat each day or how many minutes you exercise.

3.  Get creative with food tracking.  For some people keeping a food journal can be tedious (and who wants to carry around a food journal?).  Instead of writing down what you eat, snap a quick photo of it on your phone (besides, that’s what instagram was made for, right?).  Pictures are a great visual representation of what you have had to eat or drink and can help hold you accountable during the day.

4.  Plan your meals.  Set aside time to plan your meals for the week prior to grocery shopping.  Make half of your plate non-starchy vegetables, a quarter protein and quarter starch.  If you have chicken breast as the protein, pair it with a non-starchy vegetable like green beans and a whole grain, like brown rice.   Pssst… MARTIN’S has great recipes to help you plan meals right on their website!

5.  Breakfast gives you the energy you need to start your day off right.  Try to incorporate at least three different food groups at breakfast every day, like whole grains, fruit, and low-fat dairy.  A yogurt parfait is a great example that contains all three!

6.  Keep your metabolism fired up by snacking between meals.  Getting a combination of carbohydrates and protein will help keep you full longer and stabilize blood sugars.  Some good choices include an apple with peanut butter, reduced fat cheese and whole grain crackers, hummus and carrots, or dried fruit and almonds.

7.  Double your veggies. “Veg out” by doubling the volume of non-starchy vegetables you eat at every lunch and dinner.

8.  Actually pass on the salt.  Too much sodium in the diet has been linked to high blood pressure, which is a major risk factor for heart disease. Limit your daily intake of sodium to less than 2,300 mg and instead increase your intake of herbs and spices to boost the flavor of your plate.  Get creative with garlic powder, cumin, ginger, paprika and more.

9.  Make the TV room a no food zone.  Yes, as it turns out that mindless snacking can really add up in pounds. If you really want to step it up, for every hour of television you watch, use the commercial time to get up and continuously move or exercise with hand weights. For an hour long television show, you’ll be moving about 17 minutes (that’s a lot of commercial time)!