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Fitness 101

Fitness 101:

 

Exercising is a great way to relieve stress, improve your health, and gain self-confidence. There are many reasons why people might not want to exercise like: “I don’t have time”, “I am too out of shape”, “I don’t know what to do when I am at the gym”, or even “I don’t want to workout alone”. All these problems can be solved with a little effort and motivation. Working out does not have to take place anywhere specific either. You can workout in your neighborhood, your living room, a local gym or park. The hardest part is getting started, once you have a routine it is easier to keep it up and make time for yourself and your health. Here are a couple ways to get yourself started:

 

A little goes a long way. There is no need to start off your exercise journey spending hours in the gym every single day. Add a 15-20 minute walk or run into your routine a couple times a week then go from there. Starting small will better ensure that you don’t get burnt out and you stick to your exercise goals.

Stop making excuses. If you don’t like running or lifting weights, find something that you do enjoy. There are many options like yoga, dancing, or hiking. If you don’t believe you have the time, make the time. This is your life and your health, so make it a priority for yourself to set aside even 5 minutes of exercise.

Be kind to yourself. If it has been awhile since you’ve had any physical activity there is no better time to start than right now! Don’t beat yourself up if you don’t look like a body builder after a week of hitting the gym. Your exercise journey is about YOU and YOUR health. Focus on making yourself better and reward yourself for sticking to your exercise goals.

 

When you do decide to get back in the gym, get a good warm up and cool down with walking and some light stretching. Drink plenty of water before, during, and after your workout. It is time to put your health at the top of the list! Happy exercising 😊

 

KM

Tele-health/Tele-nutrition Video Conferencing

Have you been pondering an appointment with a dietitian to help you improve your diabetes management, food allergy or celiac disease issues, lipid challenges, improve your athletic performance, lose weight or once and for all heal from your eating disorder? Scheduling and keeping appointments are a hassle, sometimes inconvenient and an expense.

Beyond the actual cost of the medical nutrition therapy appointment there are additional costs. How much does it cost you to take off an hour early from work to schedule an appointment? Are you driving across town or from Clinton, Guymon, or Muskogee for an appointment? Gas is not cheap. If you are driving to the city from out of town you will likely have meal expenses involved also. Do you have to pay child care costs while you are at an appointment?

The additional costs and inconvenience can be eliminated with “tele-nutrition video conferencing” appointments.  Banister Nutrition now provides the option for you to schedule an appointment with one of our dietitians and you can be in your kitchen, office or favorite coffee shop, where ever you please. We have a HIPPA compliant software program that allows us to easily connect with you via an e-mail address you provide. We offer packages of 3-4 appointments at a reduced cost, payable at the time of purchase with credit card.

“If” you want your insurance to cover your medical nutrition therapy appointments, insurance companies have placed limitations on what they will cover. These restrictions include:

  • Your referring physician must be located in a medically deprived area of the state which of course means rural Oklahoma.
  • At the time of your video conference you must be sitting in your physicians’ actual brick and mortar office space.
  • Medicare will cover 3 appointments per year for diabetes and renal disease only.

 

To assist patients with insurance coverage, if you have a rural physician you would like for us to approach regarding making this service available to you please provide us with your physicians name, office address and phone number . We will contact your physician to try make these arrangements for you.

Our experience has been that both physicians and patients living in rural Oklahoma have been very pleased with having medical nutrition therapy available via video conferencing. Initially we all (physicians, patients and dietitians) thought video conferencing would be a little awkward, relationships would not be easily built, and nutrition therapy via this platform would not be effective.  We are pleased to say this has not been the case. Everyone involved has found this new, convenient resource to improve your health care has been very appreciated and helpful.

 

CB

Intuitive Eating

Are you tired of dieting and being confused by all the latest diet trends? Do you feel like you don’t know how to get on track and establish a consistent eating pattern? Are you unsure of how food connects with your mental and physical health? If you answered yes to any this, the concept and practice of intuitive eating will be great to apply to your lifestyle.

Intuitive eating in a nutshell is a mindset or philosophy that honors internal body cues that we are innately born with such as eating when we are hungry and stopping when we are satisfied, and it rejects the diet mentality that is heavily marketed. There is more that is involved in becoming an intuitive eater but here are the 10 principles that were first developed by Evelyn Tribole and Elyse Resch in their book titled intuitive eating.

  1. Reject the Diet Mentality – Avoid fad diets and all the rules surrounded about eating
  2. Honor your Hunger – Listen to the cues your body gives you to tell you to fuel up. Keep yourself fed.
  3. Make Peace with Food – Give yourself permission to eat and enjoy all foods. Restriction leads to overeating which creates a poor relationship with food
  4. Challenge the Food Police – Stop the thoughts in your head that make you believe your “good” for eating low calories or “bad” for having some ice cream.
  5. Respect your Fullness – Listen for the signals your body gives you to tell you that you are no longer hungry. A hunger scale can be great to use for this.
  6. Discover the Satisfaction Factor- Enjoy the food and meal experiences you encounter. Remember that food is to be both nourishing and satisfying.
  7. Honor Your Feelings without using Food – Find ways to cope with emotions you may struggle with. Practice guided mediation, talk with a friend, or dive into a great book.
  8. Respect your Body – Accept your genetic blueprint and be proud of the skin you’re in! Your worth is not determined by your size.
  9. Exercise, Feel the Difference – Get active in an activity you enjoy. It doesn’t have to be at the gym to be considered exercise. Go on a walk or get some yard work done. It all counts. Shift your focus from solely burning calories to how energized you may feel. It’s a great stress reliever too!
  10. Honor your Health – Avoiding diets doesn’t equate to not being aware of or caring about what you eat. Choose nutrient dense foods the majority of the time also knowing that’s its totally fine to have some indulgences

Remember that intuitive eating doesn’t happen overnight and it takes consistent practice and time. You can work with any of the dietitians at BN to help apply these principles into your way of life long-term.

UC

How Does Your Bar Add Up?

As a Dietitian, I always recommend real food over meal replacements, shakes or bars. In a perfect world, we would sit down and eat a balanced meal three times a day. However, if you are in a time crunch, having a nutrition bar is better than skipping a meal. So that leads us to the big question – “how do I choose the right bar?”  Choosing the right bar for you can be very challenging. Several bars on the shelves are full of sugar with similar nutrition content as a candy bar. Here are a few guidelines and things to look for when choosing a nutrition bar:

 

  • Carbohydrates: Complex carbohydrates are a great source of sustainable energy, so look for bars that have fiber content. Also, look for bars that contain natural sources of sugar, like fruit. Try to limit added sugars.

Rule of thumb: 2 gm or more of fiber and 8-10 gm or less of total sugar content

 

  • Protein: Protein is needed to help you feel full and keep you feeling full between meals, so this is an important one. Your body can only absorb a certain amount of protein in one sitting, so getting a bar with 30-40 gm protein is not helpful.

Rule of thumb: 8-20 gm protein content

 

  • Fat: Look for a bar that contains healthy sources of fats (monounsaturated and polyunsaturated fats) and avoid bars high in saturated or trans fats.

Rule of thumb: less than 3 gm saturated fat content

 

Here is a list of bars that meet the guidelines above:

  • Kashi GOLEAN Plant Powered Bars: Salted Dark Chocolate and Nut; Crunchy Peanut Butter
  • KIND Breakfast Protein Bars: Dark Chocolate Cocoa; Almond Bar; Maple Cinnamon; Peanut Butter Banana Dark Chocolate
  • KIND Sweet and Spicy Bars: Roasted Jalapeno; Thai Sweet Chili; Sweet Cayenne BBQ
  • CLIF Whey Protein Bars: Mint Chocolate Almond Flavor
  • CLIF Mojo Bars: Honey Srirocka
  •  CLIF Luna Bars: Lemonzest; Chocolate Peppermint Stick; Sea Salt Caramel; Nutz Over Chocolate; White Chocolate Macadamia; S’mores; Chocolate Cupcake
  • POWER Bar Plant Protein Bars: Dark Chocolate Almond Sea Salt
  • EPIC Bars: Chicken Sesame BBQ; Turkey Almond Cranberry
  • Nature Valley Protein Chewy Bar: Honey Peanut Almond
  • Think Thin Protein + Fiber Bars: Pumpkin Spice
  • KIZE Bars: Cocoa; Peanut Butter; Vanilla Almond; Cinnamon Roll; Pumpkin Seed; Peanut Butter Crunch with Pumpkin Seeds

 

Note: The above recommendations are for healthy adults. If you have a chronic disease, please talk to your Dietitian to see if there are any other specific recommendations for you to look at. The bars pictured were found at Crest Foods and Target.

 

LN

Feeding Your Metabolism

Metabolism refers to the energy produced to perform all functions of the body. Improvements in metabolism can help with weight management, increase overall energy and lead to a healthier lifestyle. Here are the top tips to give your body that extra boost:

 

 

  • Get adequate water intake:

 

Water is required by the body to work more efficiently. You wouldn’t run a car without gas or oil, so why would you deprive your body of water? Drink 8 ounces when you first wake up to help cleanse your body and allow for a more favorable environment for nutrient absorption. Aim for a minimum of 64 ounces per day.

 

 

  • Eat a balanced breakfast:

 

Breakfast is a great way to get your metabolism started in the morning. Aim for a balanced meal including lean sources of protein, complex carbohydrates and healthy fats. Alternating your breakfast meals and eating within 90 minutes of waking can work to boost your metabolism.

 

 

  • Build lean body mass:

 

The more lean body mass you have, the higher your metabolic rate. Incorporate weight or resistance training into your workout routine to help build lean muscle. This will cause your body to burn more calories at rest and help with weight loss.

 

 

  • Even out caloric distribution:

 

Waiting till the evening meal to consume the majority of your calories, can lead to increase in insulin levels, promote fat storage and result in weight gain. Your metabolism works more efficiently in the morning and slows down as the day progresses, so aim even calorie distribution.

 

 

  • Improve sleep:

 

Lack of sleep leads to increase in hunger hormone, ghrelin and decrease in fullness hormone, leptin. No wonder your feel so hungry on the day after only 4 hours of Zzzs!! To promote a more efficient metabolism and prevent weight gain, aim for 7-9 hours of sleep per night.

 

 

  • Fuel properly:

 

Skipping meals will actually slow down your metabolism, so eat every 3-4 hours to promote a more efficient metabolism. Getting a variety of foods and adequate amounts of protein, carbohydrates and fat from your diet is important for proper metabolism and nutrition.

 

Wondering what your metabolism is? Banister Nutrition performs metabolic testing for patients to provide more individualized care and recommendations for proper nutrition. Help your metabolism by implementing these tips!

Turkey & Brown Rice Chili

Happy December! Chili is such a popular staple food this season and we found this recipe just in time. While it cooks you have time to throw together a green, veggie salad to complete this hearty winter meal.

Ingredients:

  • 1 tablespoon olive oil
  • 1 pound uncooked ground turkey breast
  • 2½ cups coarsely chopped red and/or green bell peppers (2 large)
  • 1 cup chopped onion (1 large)
  • ½ cup chopped celery (1 stalk)
  • 2 cloves garlic, minced
  • 2 (14.5 ounce) cans 50%-less-sodium beef broth
  • 1 (15 ounce) can no-salt-added red kidney beans, rinsed and drained
  • 3 tablespoons no-salt-added tomato paste
  • 2 tablespoons packed brown sugar
  • 1 tablespoon chili powder
  • 2 teaspoons finely chopped canned chipotle chile peppers in adobo sauce
  • 1 teaspoon ground cumin
  • 2 cups cooked brown rice
  • Grated Cheddar cheese (optional)

Directions:

  1. Heat oil in a large saucepan over medium-high heat. Add turkey, bell peppers, onion, celery and garlic; cook until meat is brown, using a wooden spoon to break up meat as it cooks. Drain, if needed.
  2. Stir broth, kidney beans, tomatoes, tomato paste, brown sugar, chili powder, chile peppers and cumin into meat mixture in large saucepan. Bring to boiling; reduce heat. Simmer, covered, 45 minutes. Stir in brown rice. Cook, uncovered, 10 to 15 minutes more or until desired consistency. If desired, sprinkle individual servings with Cheddar cheese.

This recipe is from Diabetic Living Magazine* Picture from eatingwell.com*

Nutrition Information – Serving size: 1½ cup – Per serving: 306 calories; 4 g fat(1 g sat); 9 g fiber; 40 g carbohydrates; 27 g protein; 36 mcg folate; 37 mg cholesterol; 11 g sugars; 2,219 IU vitamin A; 72 mg vitamin C; 56 mg calcium; 3 mg iron; 346 mg sodium; 323 mg potassium Nutrition Bonus: Vitamin C (120% daily value), Vitamin A (44% dv) Carbohydrate Servings: 2½ – Exchanges: 2 starch, 1 lean protein, 1 vegetable

Crock Pot Sweet Potato and Apples Beef Stew

Hope you enjoy this cozy recipe!

Crock Pot Sweet Potato and Apples Beef Stew
Ingredients:
💛2lbs beef, sliced into 1.5 by 1.5 inch pieces
💛1 can 14.5 oz beef broth + 1 cup water
💛2 red delicious apples, divide by 4 (peeled and cored)
💛1 large sweet potato, 1lb or 27oz peeled and sliced into big chunks, 1.5 inches thick
💛1/4 cup onion, chopped
💛salt to taste

Instructions:
Place beef, apples, onion, sweet potato, and broth in crock pot and cook on low over night (7-8 hrs). When ready to serve, add salt to taste.

*Carol actually made this and doubled the recipe because it is so easy to freeze and great to have ready on a busy night!

CARBS – The Facts

The basics –

Our bodies need fuel to continue to work properly and do all of the amazing things we want to do. That fuel comes from protein, fat, and… you guessed it – carbohydrates! The amazing thing about carbs is that they instantly break down into sugar/glucose that the body is able to use immediately. Glucose is super important for your body; it’s also the type of fuel that your brain uses. When we aren’t getting enough carbohydrates the body decides to break down fat for fuel which sounds like a GREAT thing right? Not necessarily… When the body uses fat for fuel, ketones are formed. Ketones raise the level of acid in your blood, and that can be unhealthy over long periods of time. Think about this next time you are planning on restricting or taking carbs out of your diet completely. Removing major food groups from your diet is a BIG DEAL and should only be considered when recommended by a licensed dietitian or your primary physician.

Simple versus Complex –

REMINDER: There are no good and bad carbs; everything is OK when eaten in moderation.

Simple carbohydrates: Easily broken down by the body, raise blood sugar levels quickly, include foods like candy, pastries, and desserts.

Complex carbohydrates: Take longer to be broken down by the body which raises blood sugar levels more slowly than simple carbohydrates, include foods like multigrain bread, pasta, beans, potatoes, other vegetables.

We want our blood sugars to stay as consistent as possible, meaning we need to be including more complex carbs into our diet. A good rule of thumb to live by would be to fill HALF of your plate with complex carbs (fruits, vegetables, grains, beans, & dairy) and keep simple carbs to a minimum.

For some healthy MyPlate approved meals click this link>>> https://www.foodnetwork.com/healthy/photos/myplate-meals

KM

Halloween Candy & Food Allergies

Halloween Candy

 

Having allergies or intolerances can be extremely challenging, especially during the holidays. Daily reminders about the foods you once enjoyed but can no longer have are constant. Dairy, gluten, corn, soy, peanuts, tree nuts, and eggs are found in so many foods these days. Whether you or your children are new to having allergies or have been dealing with them for years, Halloween can be a tricky holiday to traverse.  Many candy companies are wonderful at providing the allergens listed in their ingredients, which makes it possible to find allergen free treats your family can enjoy. Below I have provided a list of candy suitable for each allergy/intolerance:

 

 

Wheat/Gluten

Common ingredients listed are:  wheat flour, wheat, glucose syrup made from wheat, barley, barley syrup, malt, or cross contamination from the manufacturing facility.

 

Safe candies include:

Skittles, Mike and Ike’s, Blow Pop, Almond Joy, Snickers, M&M’s, Reese’s Peanut butter Cups, Milk Duds, Charleston Chews, Dots, Tootsie Pops, Double Bubble, Reese’s Pieces, Laffy Taffy, Caramel Apple Pops, Andes Mints, Sour Patch Kids, Starburst, 3 Muskateers, Lifesavors, Sugar Babies, Tootsie Rolls, Nerds, Butterfingers, Baby Ruth, Jolly Ranchers, Junior Mints, Mounds, Sugar Daddy, Dum Dums. Hershey Bar

 

Corn

While most corn allergies are specific to the protein in corn, some are allergic to other nutrients in corn. There can be traces of corn protein in any corn- derived ingredient.

Common ingredients listed are: corn syrup, corn flour, cornstarch, maltodextrin, cellulose, caramel, vegetable oil, cross contamination from the manufacturing facility.

 

Safe candies include:

Reese’s peanut butter cup, Hershey Bar, Heath Bar, KitKat, Mr Good Bar, Andes Mints

 

 

 

Dairy

Common ingredients include: whey, casein, milkfat, milk, powdered milk, skim milk, lactose, dairy butter, cross contamination from the manufacturing facility.

 

Safe candies include:

Skittles, Mike and Ike’s, Twizzlers, Lifesavers, Starburst, Dots, Double Bubble, Nerds, Jolly Ranchers, Laffy Taffy, Sweet Tarts, Dum Dums, Sour Patch Kids

 

Soy

Common ingredients include: soy lecithin, soy albumin, soy flour, TVP, soy protein, cold pressed soybean oil

 

Safe candies include:

Sweet Tarts, Twizzler’s Pull N Peel , Nerds, Life Savers, Sour Patch Kids, Good and Plenty, Dum Dums

 

Peanuts

Common ingredients include: peanut flour, peanuts, peanut protein hydrosolate, cross contamination from the manufacturing facility

 

Safe Candies include:

Tootsie Pop, Dum Dums, Dots, Andes Mints, Laffy Taffy, Jelly Belly, Milk Duds, Caramel Apple Pops, Skittles, Lifesavers, Tootsie Roll, Mike and Ike’s, Blow Pop, Sugar Babies, Double Bubble, Charleston Chew, Whoppers, Starburst, Nerds, Dots, Kit Kat, Junior Mints, Sweet Tarts, Hershey Bar

 

Tree Nuts

Common Ingredients include: almonds, hazelnuts, walnuts, cashews, macadamia nuts, brazil nuts, coconut, pistachio, pecan, marzipan, almond paste, nut oils, nut milks, nut extracts, chestnut, cross contamination from the manufacturing facility.

 

Safe candies include:

Skittles, Tootsie Roll, Butterfinger, Baby Ruth, Jolly Ranchers, Sour Patch Kids, Sugar Daddy, Mike and Ike’s, Blow Pop, Reese’s Peanut butter Cup, M&M’s Plain, Good and Plenty, Junior Mints, KitKat, Twizzlers, Lifesavers, Nerds, Starburst, Milk Duds, Dum Dums, Whoppers, Dots, Reese’s Pieces, Andes Mints, Charleston Chew, Twizzler’s Pull N Peel, Dots, Hershey Bar, Sweet Tarts

 

Eggs

Common ingredients include: egg whites, egg yolks, egg albumin, egg protein, meringue, egg lecithin, cross contamination from the manufacturing facility.

 

Safe candies include:

Skittles, Mike and Ike’s, M&M’s, Dum Dums, Almond Joy, Reese’s Peanut butter Cup, Hershey Bar, KitKat, Twizzlers, Lifesavers, Tootsie Roll, Nerds, Good and Plenty, Blow Pop, Butterfinger, Jolly Ranchers, Starburst, Crunch Bar, Sour Patch Kids, Milk Duds, Andes Mints, Caramel Apple Pops, Dots, Tootsie Pop, Rolo, Twizzler’s Pull N Peel, Reese’s Pieces

 

 

Hoping everyone has a safe and delicious Halloween!

MU

Are you eating breakfast?

Breakfast is often referred to as the most important meal of the day, yet many skip this meal due to wanting to sleep in a little later, busy morning schedules, or not having the feeling of hunger due to not getting fuel in the morning for long periods of time. It’s important however to remember that breakfast literally means breaking the fast so giving your mind and body good nutrients first thing in the morning will allow you to set your day up for success. Think of it as getting your metabolism off to a great start.

 

If you struggle with time constraints in the morning and don’t want to sacrifice more sleep or productivity, consider meal prepping overnight oats for breakfast. Overnight oats are very simple to make and a great way to get a variety of nutrients. You can make the same recipe for each day of the week or have different options by changing a few ingredients, and they can be stored in an airtight container for up to five days

 

The key essentials that you will need for overnight oats are:

 

  1. Mason jars with lids (5-7) if you prefer to have this daily, old fashioned oats, liquid of choice (milk, soy milk, almond milk, coconut milk etc.)
  2. Your favorite toppings: blueberries, raspberries, (any berries really), other fruit like bananas, apples, pears, pumpkin, sliced almonds, raisins, chia seeds, flaxseeds, walnuts, nut butters, coconut flakes, Greek yogurt, plain yogurt
  3. Spice it up: add your favorite spices such as cinnamon, vanilla, ginger, pumpkin spice (perfect for the fall) or even ginger bread spice for the winter
  4. Screw the lid on and put your delicious and nutritious creations in the fridge

 

And there you have it! You’ve got breakfast for the week! Just grab one each morning and take with you to work if you can’t have it at home. Feel free to add a little sweetener such as stevia or some local honey if desired.

 

Tips: Add ingredients such as chia seed or flaxseed for omega-3’s and additional fiber. Also, if you want a crunchier texture, add your nuts in the morning as opposed to the night prior.

 

See below for a sample breakdown of serving sizes for each ingredient.

 

  • ½ -3/4 c. of rolled oats
  • ½- 3/4 c. of liquid of your choice
  • 2 tsp. of nuts or seeds
  • 1 tsp of your favorite spice
  • ½ c. berries or 1 smashed banana
  • 1-2 tsp. of sweetener (if desired)

-UC