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FODMAP practitioner talks about the FODMAP diet

Uncategorized By May 8, 2015 2 Comments

My name is Gina and I am a dietitian from Columbus, Ohio.  Ever since I was young I have dealt with a well-known condition called Irritable Bowel Syndrome (IBS). In short, IBS is an intestinal disorder that causes pain, gas, and constipation, diarrhea or both.   Unfortunately IBS affects about 11% of the American population, according to the National Institutes of Health.  In the past several years there has been a lot of talk about a group of sugars known as FODMAPs, which are “Fermentable Oligosaccharides Disaccharides Monosaccharides and olyols”.  You got that?  Put simply, they are sugars that are poorly absorbed in the small intestine and end up being fermented in the gut, causing unpleasant symptoms, especially in those with IBS.  read more

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Be your own smoothie king

Uncategorized By May 1, 2015 No Comments

This post was written by the Rebecca McConville. She is one of the registered dietitians for the the NFL team Kansas City Chiefs. You can follow her Pinterest page on "Nutritious yet Delicious (Drinks and Smoothies)" as well.

Smoothies are an easy way to get in many nutrients with minimal prep work. Smoothies can “hide” many fruits and veggies making it a good option for children, those crunched for time or as a way to ensure you are getting those 4-5 servings of fruits and veggies each daily. Smoothies are a go to favorite with our Chiefs for a recovery beverage when their appetite is diminished after practice. read more

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Oatmeal Flax Molasses Bread

Uncategorized By February 24, 2015 No Comments

 

This week's recipe comes to you from the fabulous dietitians over on the NourishRDs blog. Check out Lisa and McKenzie's blog for more fantastic recipes, non-diet advice, and stories. 

  I just returned from Israel, dreaming of burnt eggplant, whole roasted cauliflower, fresh salads for breakfast and beautiful, yeasty whole grain breads.   Actually, day dreaming is more accurate, since jet lag has left me sleepless.  Which has given me more time to bake.   Bread 6     One of my favorite breakfast places in Tel Aviv is Café Sonia Getzel Shapira, partly because the enclosed tree-filled courtyard is a serene place to enjoy breakfast but mostly because of their bread.  With breakfast, they serve Moraccan bread, soft and richly flavored molasses-colored rolls filled with oatmeal flakes.         My first morning home, I had a craving for those rolls.  I modified my favorite bread recipe, to try to replicate Sonia’s, adding a little flax seed just for fun (and added fiber and omega-3s, of course). They were good, so I decided to try the recipe again as a sandwich loaf.  Here is the result.   Bread 7
  Bread 8     Don’t be afraid to make bread.  It’s really quite easy and takes very little hands-on time and the results are so rewarding.  Here's a play-by-play.  The instructions are below.   Bread 1     Bread 2   Bread 3   Bread 4   Bread 5   Bread 6-1     What’s better than warm bread, right out of the oven?  While the bread is rising and baking, you can do a million other things.  I suggest reading a magazine in the sunshine.    I hope you enjoy, preferably sharing a slice with someone you love!    

Oatmeal Flax Molasses Bread

  Makes about 12 slices   Ingredients:  
  • 2 cups warm water (about 110 degrees)
  • 1 tablespoon molassas
  • 2 tablespoons extra virgin olive oil
  • 1 packet yeast (1/4 oz yeast total)
  • 3 cups whole wheat bread flour
  • ¾ cup whole rolled oats
  • ½ cup ground flax seed
  • 2 teaspoons sea salt
  • 1 egg
  • 1 teaspoon water


How to make: 
 
Add the two cups of warm water to a glass measuring cup or small bowl.  Whisk in the molasses.  Sprinkle the yeast on top of the water and stir or whisk slightly to incorporate the yeast into the water.  Let the yeast mixture proof for 5 – 10 minutes until the yeast foams and until you smell the yeast developing.  (If the yeast doesn’t foam, that means it’s not still alive and you have to try again.) 
 
To the bowl of your stand mixer, add the whole wheat flour, oatmeal, flax and salt.  Stir together. 
 
Pour the yeast mixture into the flour.  Stir with a wooden spoon until a shaggy dough is formed.  Cover with a towel and let sit for about 30 minutes. This lets the dough hydrate.  If you don’t have time to wait, you can skip this step.
 
Place the dough hook attachment on your stand mixture and knead for 10 – 15 minutes.  This is a wet dough, so don’t be concerned if it doesn’t necessarily come together in a dough ball.  If you don’t have a stand mixer, you can knead by hand.  You’ll probably have to knead in a little extra flour, which will just make for a more dense bread.  It will still be good.
 
Cover the dough with a towel and let rise for an hour in a warm place.  The dough will double in size.
 
In the meantime, prepare a loaf pan by spreading extra virgin olive oil on the inside, to prevent the dough from sticking.
 
Once the dough has risen, softly deflate it and then place the dough in the loaf pan, spreading it to the edges.  Cover with a towel and let it rise again, about an hour. 
 
Preheat the oven to 375 degrees.  Once the dough has risen for a second time, whisk together the egg and water and brush the egg wash on top of the bread dough.  This will make the top shiny. 
 
Place the loaf pan in the oven and bake for about 40 – 45 minutes, or until the bread is golden brown on top and sounds hollow when you tap the top.
 
Remove the pan from the oven and turn the bread out onto a baking rack to cool.  Let cool at least 10 minutes before slicing.  If you can wait that long.
 


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Reducing the Stress of Grocery Shopping

Uncategorized By February 19, 2015 No Comments

 

This post was written by Michelle Park, one of our ShopWell team members. Michelle is a 27 year old Korean American born who was raised in the San Francisco Bay Area. She works on ShopWell’s Data Analytics and assists with Product Marketing. In her spare time, she loves running, eating healthy, and traveling. 

 

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Grocery Shopping used to be hard for me. Trying to plan a week’s worth of healthy meals, keeping it under a budget, and thinking about spoilage tended to cause a lot of worry for me. I would stress over having a plan that would translate into a set number of healthy meals before shopping. Then during the actual shopping process, the grocery bill would linger in the back of my mind as I wondered if I had spent too much money. Finally at home, I was uncertain if the food I had bought would spoil before I had a chance to eat it. read more

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Confetti Shrimp

Uncategorized By February 17, 2015 No Comments

 

This week's recipe comes from Cynthia over on the What A Girl Eats blog. Just in time for Fat Tuesday or Mardi Gras celebrations tonight! Cynthia has a great collection of healthy recipes (and indulgent ones) over on her blog that are definitely worth exploring!

 

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I was at a Mardi Gras fundraiser last week. It was one of those “Taste of…” events where restaurants showcase small samples of  their best dishes. I saw this beautiful shrimp, just one shrimp per small plate, as it was just a “taste”, and my first thought was that chef had thrown confetti on each dish for the party. Upon closer look, (and taste) I discovered that it was actually finely diced bell peppers, chiffonade of basil and purple cabbage. read more

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Food Swaps So You Can Be Good To Your Heart

Uncategorized By February 11, 2015 1 Comment

In case you missed it, February is all about the heart. From American Heart Month to the Wear Red campaign to raising awareness for heart disease in women to Valentine’s Day, the heart takes center stage and for good reason. According to the American Heart Association, heart disease is the number one cause of death of Americans each year and the number one killer of women each year.  Those are tough statistics to digest.

 Following a heart healthy diet doesn’t have to be an overwhelming challenge that makes you want to quit before you start. Below are a few swaps, or additions, you can make for meals throughout the day so that you are following a more heart healthy diet. read more

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CHOCOLATE ALMOND MILK PANCAKES

Uncategorized By February 10, 2015 No Comments

 

This week’s recipe comes from Heather Mason, MS, RDN over on her blog Nutty NutritionIf you are looking for something special to make this weekend for Valentine’s Day I highly recommend Heather’s pancake recipe to start the weekend right. 

 

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I have this chocolate almond milk in my fridge which I bought to use as coffee creamer. It works great as coffee creamer and is much healthier than standard coffee mate. The problem is I’m only using a tablespoon or two at a time and I’m never going to finish the carton before it goes bad. So I thought to myself, what can I make with chocolate almond milk? The obvious would be a smoothie or shake. But I’m not feeling smoothies for the winter time. It’s cold when I wake up, I don’t want to drink a cold smoothie also. You know what is hot and fluffy and delicious though? Pancakes! Chocolate Almond Milk Pancakes to be exact. read more

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