Breanna Woods Nutrition & Wellness

10 New Year’s Resolutions That Aren’t Weight Loss

Bre — Mon, 07 Jan 2019 15:04:29 +0000

We’re about a week into the New Year! How are those resolutions holding up? If you’re in the health and wellness field like me, this time of year can be – I’m just going to say it – annoying. Maybe that sounds pessimistic, but its true. Why do we all make the same resolution every year – to lose weight? Maybe you’re sitting there scowling at your screen like, “Nope. I never make a resolution to lose weight.” Okay, let me ask this: is your resolution to eat healthier? Workout more? Are you unhappy with how you look, or how your clothes are fitting? Are you feeling guilty for eating all those Christmas cookies? We’ve all been there. Let’s pause. I totally respect and LOVE that you want to improve yourself. If being healthier is something you want to do, then I support that 100%. The way people go about it is what annoys me. It’s pretty clear that these resolutions aren’t working for us as they are. Diet culture profits IMMENSELY from New Years resolutions, selling gym memberships (who else HATES how crowded the gym gets in January?), protein powder, supplements, you name it. These companies market the crap out of New Years resolutions, and it works. Yet every year, our resolutions remain the same? Apparently, we aren’t sticking to them. That’s what we learn, right? It’s our fault. I HATE that! Why do we let something that should inspire us turn around and make us hate on ourselves? I’m going to break some news to you, friends. The resolution, the dieting, the restricting, the guilt, the “discipline,” does. not. work. I think this is obvious. I know several dietitians who think this is obvious. There is research proving it, if you still need convincing that its obvious. Dieting doesn’t work long-term. If it did, we wouldn’t all make the resolution to eat healthier, workout more, and ultimately lose weight year after year. We wouldn’t feel guilty when we “fail.” This year, let’s break the resolution cycle. I have a challenge for you. Pick a new resolution this New Year. Choose something that is achievable (i.e. no resolutions to go to the Moon), something that will benefit you and those close to you. Something that is on your heart, but has maybe been trumped by diet culture every other year. Changing your body is not the only way to better yourself. Do you have something in mind? Tell me about it in the comments! I’m not denying the inspiration that the New Year brings, and I’m always inspired to hear ideas from others. If your mind is blank, I’m here to help. I brainstormed for awhile and came up with some ideas to help you shape your best resolution yet. Full disclosure: a couple are food-related. I AM a dietitian, after all. However, these aren’t centered around restriction or weight loss. Instead, these resolution ideas are intended to make eating easier for your family. You’ll see what I mean in a few. Feel free to use these verbatim, or maybe they will inspire and remind you of something that has been on the back burner for awhile. One more tip before you get carried away with resolution-making. Don’t try to make a list of 10 resolutions you want to try. You will feel overwhelmed and most likely drop them before February. Choose two, max. If you master those by June, go ahead and work on something else if you want. Because you know, you ARE allowed to make changes and better yourself outside of January. 1. Menu Plan and/or Meal Prep If your resolution ever includes eating better, eating out less, getting your kids to eat more veggies, eating as a family, spending less money, saving time etc., menu planning and/or meal prep will change your life. My husband and I have almost always menu-planned. Every week, we choose two or three meals to cook with a plan to have leftovers a couple of nights. That usually allows us to avoid eating out all week, and we plan on eating out once or twice on weekends. Menu planning saves us so much time and money, and helps us feel prepared for the week. We found this is essential since we both work full-time. Meal prep is something I started doing out of necessity when I started working full-time. Now that we’ve thrown a baby into the mix, I depend on it. The weeks I don’t prep my breakfasts and lunches well are the weeks I just about lose it. For real. If the idea of meal prep sounds like a good resolution for you, start simple. Pinterest is your best friend for this. Feel free to reach out to me for tips as well! Meal prep is great because it keeps you from buying food at work and from eating out. Its so satisfying to add up how much money you save and I guarantee your body will thank you too. Plus, there’s just something about seeing your meals for the week sitting in your fridge ready to grab and go. 2. Learn a New Skill I get it. Learning a new skill can seem daunting, especially as you get older. I can tell you that working full-time with a toddler does not leave me much time for learning how to play an instrument or a new language. But your new skill doesn’t need to be a big one (although it can be if you want)! Did you like the idea of meal prep? That is totally a skill you can master. Maybe you have always wanted to try yoga. Do it! Think about things you have been nervous to try, or keep putting off. 3. Get Outside I think we all need a little more fresh air these days. Make a resolution to take a walk 2-3 times per week, or take the fam to check out some local parks! Maybe start a small garden. Spending more time outside decreases stress, gives you more time with family and you’ll probably get more exercise (which a lot of us need, right?) 4. Drop the Technology I think we can all agree we spend too much time in front of a screen. And worse, most of that time is mindless, right? When I updated my iPhone and saw my screen time tracker for the first time, I kind of wanted to cry. I’m talking HOURS a day just staring at my phone. I’m thinking I can definitely use some of that time for something more productive or meaningful. If you agree, make a resolution to cut back on the technology. Use that screen time tracker to your advantage, even if that means just using it to make yourself aware of how much time you’re spending scrolling on Instagram (for me, SO MUCH TIME). This feature on the iPhone even has an option to schedule time away from your phone. Your resolution could be to put the phone/tablet/computer away during dinner, or all evening once you’re home from work. You could even pair this resolution with #3, and say you’re going to take a walk every evening and leave your phone at home. I’m thinking this is a great resolution to include your kids on, too. 5. Do Something with All Those Photos I have 4,112 photos on my iPhone, and I’ve had that phone less than a year. When was the last time you backed up your phone? Phones love to just up and die without notice, and I would be distraught to lose over 4,000 photos. Even if about 1/4 of them are blurry, because kids and dogs don’t sit still for pictures. Its so easy for months to go by without backing up our photos, and even easier to never get around to printing our pictures. They just live on our devices forever. I’m thinking a great resolution is to print those pics! Change out your frames, or make photo books. Send New Year cards to family and friends. You can make cards for anything on Shutterfly. Just do something with your pictures (and videos), or at least make sure they won’t be lost forever when your phone bites the dust. Personally, my resolution is to pay for iCloud this year. Everything backs up online for a pretty low price. Around a dollar a month for 50GB, or $10 per month for 2TB, which will cover your family for a lifetime. Worth it in my opinion. 6. Start Budgeting Do you have something big you dream about doing every year? I’m talking things like travel, buy a new car, move into a bigger house. Maybe its smaller, like buy a treadmill or a yoga membership. I’m always wishing for more travel. Currently, I’m wanting new floors in our house and a new car. Are you starting to hyperventilate thinking of all the dollar signs when it comes to this stuff? Yeah, me too. Instead of stressing yourself out thinking about all of the things you would love to do but maybe can’t afford, make a resolution to budget in 2019. Again, start small! Download an app to help you. I like Mint and EveryDollar. Enter all of your income and expenses and just physically see what you’re saving (or not saving) each month. Make your plan from there! I think the easiest expense to cut back on is food. I was amazed when I downloaded Mint to see how much we spend on groceries and eating out each month, and we are pretty good about only eating out once or twice per week. So, we’re starting there with our budget. A lot of people are also cutting the cord on cable/satellite TV. Just remember, saving a small amount each month adds up! 7. Add New Foods Maybe you’re used to resolutions to cut foods out of your diet (sugar, fat, carbs, etc.). If you’re hard-pressed to eat healthier this year, I want you to think about trying something a little different. Instead of restricting what you eat, try to think about what you can add to your diet. The majority of us don’t eat enough fruits and vegetables, so maybe start there and make a resolution to include a fruit or veggie with each meal. Or, get a little adventurous with it and make a resolution to try a new food each week. Your body will benefit so much by adding variety and as a consequence, adding more nutrition. I love this resolution because it has the potential to become an easy lifestyle change that might even rub off on your family, too! 8. Make A Reading List Every single year I say I want to read more. There’s just something about sitting down on the couch with a good book that sounds so relaxing. Plus, I really think as moms we need that “escape!” I know once I start, I really get into reading. Time is my hurdle, which is the case for a lot of people. Maybe this is your year to make a resolution book list. Or maybe its finally time to try audio books. 9. Experience Podcasts If reading is just not going to happen (I might be with you here), try podcasts. Maybe I was late to the game, but I fell in love with podcasts last year. Gone are my days of listening to the same 20 songs or suffering from road rage during my commute. Whether you want to learn, laugh or feel inspired, there is a podcast for you. Check them out on the podcast app, iTunes, Google Podcasts, or Stitcher. My current favorites include Rise by Rachel Hollis, Why Mommy Drinks (a must listen for you moms), and How I Built This. 10. Organize Your Home A clean (or at least organized) house makes everyone feel better, right? Right after Christmas, I think its safe to say that most people are feeling like their heads are spinning a little....

The post 10 New Year’s Resolutions That Aren’t Weight Loss first appeared on Breanna Woods Nutrition & Wellness.

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Chocolate Peanut Butter Cookies

Bre — Fri, 21 Dec 2018 11:52:29 +0000

This time of year brings plenty of parties, which also means plenty of food. As a dietitian, people seem to assume I’m going to be the one bringing the fruit or veggie tray to every gathering I attend. Here’s the thing though. I love fruits and vegetables, but I REALLY love a good pitch-in. And holiday pitch-ins love cookies. I’m going to be real with you. Dessert is my weapon of choice when it comes to holidays/parties/any excuse for me to bring food. I’ve got quite a sweet tooth, believe it or not, and I love to bake. I’ll blame the sweet tooth on genetics, because that’s a thing, right? Events that allow me to share with a group of people are a beautiful thing because I can make my favorite recipes without having the entire thing to myself. That’s a dangerous situation even for someone who talks about nutrition all day every day. Plus, I’m all about indulging every now and then. In fact, if I have learned anything as a dietitian, it’s that balance is key. In my opinion, cookies are absolutely part of a balanced diet. Especially these cookies. My absolute favorite dessert contribution is a no-bake cookie. Before you roll your eyes and assume you know your way around a no-bake, hear me out. Your average no-bake cookie is dry, thick and mostly peanut butter. Not these. These no-bakes are heavy on the chocolate and almost (ALMOST) too fudgy to hold together. They melt in your mouth, and I challenge you to stop after eating only one. The recipe for these babies comes from my mom’s side of the family. My cousins and I actually fight over who gets to make them when we plan a gathering. We don’t brawl or anything crazy like that, but there is definitely a pretty intense game of dibs every year. Who doesn’t want to bring the star of the dessert table? I’m telling you, these cookies are simple, but they’re a big deal. Recently, I decided to let my cousin be the designated cookie-maker. Because you know, I’m an adult. And also because I can just make them for my husband’s family, as they have become a regular request at their gatherings too. You might even say these cookies got me accepted into the family. Just kidding, I think. Some Tips: DO NOT use natural peanut butter or almond butter or any alternative where the oil separates. Your cookies won’t set up and you’ll end up eating them with a spoon. Actually, I’m not even sure that’s a bad thing. There’s not much wiggle room when it comes to boiling for 1-minute. I’m sure there’s a way to use a candy thermometer to find a more exact stopping point for cooking. Boiling for a minute always works for me. If you under-boil, you risk the cookies not setting up (in which case you just eat them with a spoon and move on). If you over-boil, they could be dry. So, this is the consistency you’re looking for before you start dropping these cookies. “Drop these cookies” sounds so gangster in my head every time I read it. Anyways. I usually start with 1 cup of oats, and add 1/4 cup at a time until I get this. Try to resist eating them straight from the pan. Actually, leave a little in the pan on purpose and treat yo’self. The best thing about this recipe is how easy it is. No baking! Only one pan gets dirty! Only 8 VERY basic ingredients! You get the point. Anyone can make these cookies. That’s it! Go get (no) baking. Chocolate No-Bake Cookies Makes approximately 30 cookies (this will vary depending on size)Prep time: 5 minTotal Time: 1 hr, 5 min Ingredients: 2 c white granulated sugar½ c 2% milk½ c cocoa powder, unsweetened½ c (1 stick) butterDash of salt½ c peanut butter (creamy or chunky, but do not use natural)½ tsp vanilla extract1½- 2 c quick cook oats Instructions: In a medium saucepan, combine sugar, milk, cocoa powder, butter and salt. Bring to a boil and stir constantly. Boil for 1 minute only. Remove from heat, and stir in peanut butter and vanilla until smooth. Add 1 c oats. Slowly add another 1/4c at a time while stirring, until desired consistency (see image above). Drop with spoon onto wax paper and let cool approximately 1 hour. These cookies are perfect for the holidays especially if you’re a procrastinator like me. I almost always have the ingredients on hand, and they’re super quick to throw together. From a nutritional standpoint (I AM a dietitian, after all) – Yeah, these cookies are mostly sugar and fat, but they also have protein thanks to peanut butter, and fiber from the oats! So, we’ll call it even, for the sake of the holidays. Do you like cooking or baking during the holidays, or does it stress you out? Let me know in the comments! Be sure to share this post too, for anyone else who may need a quick, but killer cookie recipe.

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5 Things That Happen When People Find Out You’re A Dietitian

Bre — Fri, 12 Oct 2018 18:17:47 +0000

Hint: if there is one thing dietitians aren’t, it’s the food police. 1. They start to justify everything they’re eating when you’re around. Nothing cracks me up more than people who all but lose their minds whenever I’m around to observe what they’re eating. I kid you not, people act like they’re on trial for murder or something. I sit down at the table, or even just stroll by minding my own business, and out of nowhere they’re blurting out a 24-hr diet recall and listing 372 reasons why “this isn’t how they normally eat.” It doesn’t matter if what they are eating is plain, organic kale that is so fresh that it still has dirt on it, or a tower of donuts. As soon as people learn that I’m a dietitian, they assume that also means I’m the food police. Here’s what I’m thinking when this happens: Please throw that f’ing kale away, or at least add some dressing. OR 2. When are you going to offer me a donut? Okay but seriously. Actually, no. I AM serious about sharing anything tasty. Joking about the kale, though. You do you. But also, I’m not judging what you’re eating. I promise. Oh, and stop labeling food as “good” and “bad” (unless the “bad” food is anything with dirt on it). Give yourself a break. 2. They watch what YOU eat. Want to know what judgement feels like? Be the dietitian who always brings dessert to a pitch-in. “You probably won’t eat this, right?” “Oh, but are those REAL brownies?” “This cheesecake doesn’t have any calories, right?” I will always laugh politely when I get these comments as if I haven’t heard them 200 times. That’s because I’m not an asshole. However, please know this: I am a real, live human. Yes, I sometimes eat cookies/brownies/cheesecake. Also, what are “fake” brownies? Yes, cheesecake contains calories. I love to bake and I bring this stuff to pitch-ins so it doesn’t sit in my house to be eaten solely by my husband and I (although he would prefer to keep it all to himself, I’m sure). I’ll admit, there have been times that I have been self-conscious of what I’m ordering at a restaurant because I’m afraid of judgement from whoever is with me. There have also been times that I have decided not to post a picture on Instagram of something “unhealthy” that I’m making in fear of judgement BECAUSE people know what I do for a living. And then I woke the heck up. I push the idea of balance in my practice because I believe it and I live it. If I want to make brownies then I’m going to make brownies. I might even rock your world and combine cheesecake AND brownies. I don’t do this every day, and I will probably give half to family or coworkers. The RD after my name does not put a bubble around me that prohibits all cravings for tacos, pizza and macaroni and cheese. While I do love a good cauliflower crust pizza, sometimes you just need the real thing. Live your life. I am mindful of portion sizes, I’m active, and I also love me some fruits and veggies. Balance, people. 3. They assume you can just pull meal plans out of nowhere. This is one of my biggest pet peeves. If you have asked me for a “meal plan,” I still love you. That being said, in most instances, I hate meal plans with every ounce of my food-loving soul. Before I get too far onto my soap box, please know that there is a place for meal plans. That place being for people with medical conditions which require a tighter diet. I understand that people want to make “healthy” eating “easier,” but me writing out a 7, 14, or even 100-day meal plan for you won’t work. Why? In short, it isn’t sustainable. Sure, I can “plan” for you to eat salmon, steamed broccoli and quinoa for lunch, but what happens when someone asks you out for lunch? Or when everyone in the office is ordering Jimmy Johns? Or when it’s Christmas? Or when you are just SO F’ING TIRED OF SALMON?! I’ll sum my thoughts up with a good ol’ Chinese Proverb: “Give a man fish and you feed him for a day. Teach a man to fish and you feed him for a lifetime.” You’ve heard it. No need to explain. 4. They get excited to ask you about whatever diet fad is currently popular. Fat-melting, sugar-busting, waist-shrinking, super this that and the other. Etc. Etc. You name it, and I’ll bet you I’ve been asked about it. This one I don’t mind as much because: I’m happy that you’re asking the opinion of a nutrition professional (and NOT treating everything that comes from Dr. Oz as gospel). It keeps ME in the loop of what is current in diet culture. It’s hard to keep up! Sometimes it gives me a good laugh. What I (and I think many dietitians) want you to know is this: Eating is simple. Nutrition for generally healthy people is simple (its true). Diet culture though, is extremely influential. I would even argue that diet culture is toxic, because of the way it has portrayed eating as such a complicated task. Don’t be afraid to ask me about the fat melting milkshake or the pill that gives you 100 days’ worth of veggies you heard about on that infomercial this morning (remember the no judgement thing?) Just don’t be surprised if I shut those diets or products down every. single. time. 5. They assume that weight loss is all you “do.” Far from it, actually. If we’re being real here, I very rarely “do” weight loss. My clinical job as a dietitian involves working with dialysis patients, which actually requires me to make sure patients don’t lose weight in many instances. I interpret lab values, fluid status and troubleshoot how to increase intake for wound healing, and when patients experience decreased appetite. I work with physicians, nurses, social workers, pharmacists and speech pathologists daily. I calculate/recommend tube feedings, assess for malnutrition and vitamin/mineral deficiencies, and keep an eye out for food-medication interaction. And that’s just me. Dietitians “do” a lot more than weight loss. In fact, when someone approaches me to “help them lose weight,” it throws me off a little because its not something I “do” often at all. Dietitian friends – what do you agree with these or have anything to add? Other friends – Have you noticed anything funny that people tend to say/do when they learn what you do for a living?

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