Sunday, 16 September 2018

You're probably paying too much for your groceries


There's one expense that we cannot avoid, its the grocery bill. Whether you do your shopping once a month (I wish I could only go once a month!), every other week, once a week or every day, you're probably paying more than you need to be! There are a few simple ways to reduce the cost of your bill starting today.

Shop with coupons

Maybe you've seen the TLC show Extreme Couponing, where people spend over 20 hours a week scouting out coupons, trimming them, and organizing them to get the best deal. Some of the people on the show walk out with thousands of dollars in groceries and only pay a few dollars. You don't have to go that insane to save a few bucks. Pick up your local Sunday Newspaper and skim through the coupon ads. You'll start to recognize that even the manufacturers have certain times of the year that they post coupons for particular items. Right around Christmas/New Years you'll see diet products go on sale, back to school time normally has hygiene and beauty items on sale, and in the spring, cleaning supply coupons are everywhere. If you don't want to get the paper, go on to the grocery store website and see if they have any digit coupons that you can clip and tie to your shopper's saving card. And don't forget to sign up for the saving cards, they are free and can save you more than you think! Last week at Price Chopper, I had over $20 in savings from using my Advantage Card and got money off gas too!

Skip the ready prepared items

You know those packages of chopped or spiralized vegetables that look all pretty sitting in the case waiting for you to buy them? They are often 3-4 times more expensive than the whole item. Instead of spending $5 on a bag of chopped romaine lettuce, pick up a head of romaine for $1.99 and clean it and chop it yourself. Not only will you be saving money, but you'll also have a longer shelf life than the pre-packaged ones because often those aren't as fresh as the whole product. Instead of buying a pound of spiralized zucchini for $10, you can get a few pounds of zucchini and a personal spiralizer for your home for under $10!

Buy in larger sizes

There are certain items that actually get cheaper if you buy more of it. Milk is one of those things. Rather than buying a quart for $1.59, buy the whole gallon for $1.69. If you're nervous that it may go bad before you drink it all, look for the cartons with the sell-by date furthest from today and remember that the sell-by date is not the use by date. There is typically another 5-7 days after the sell-by date that the product will still be good. Eggs is another item that you can buy in larger quantities; as long as they are refrigerated, you can keep eggs in the fridge for 3-4 weeks without them going bad.

Buy the store brand

You may be weary that the store brand is not as good as a national brand but I am here to set the record straight; whatever national brand the store brand is sitting next to is usually the same exact product. Stores pay national brands to package their products in the store packaging. This is true for peanut butter, most cereals, pastas,dips, cheese, breads, chips, jellies, vegetables and crackers. The national brand will always be more expensive than the store brand, so why pay more for the brand name if you're getting the same product. 

Buy in season products

This more so applies to fruits and vegetables, but it carries a lot of weight. You want to buy the produce that is currently in season to ensure you get the best price, the best flavor, and the highest nutrient content. Don't look for fresh apples in the spring thinking that your local orchard is already selling them, most stores will store the previous season's fruit in a climate controlled area to try and hold it at fresh, but then charge you more for it. By buying local blueberries when they are in season you will know that they didn't travel across country to sit in the store and that you won't be paying extra for them to be brought across the country. 

Shop smart and save money!

Sunday, 9 September 2018

As a Whole, We Aren't Active Enough...

As a Whole, We Aren't Active Enough...

It pains me to say it, but it's true, we really aren't active enough. I started to realize this a few years ago when I got my first FitBit, the step goal was 10,000 steps, and I was walking about 8,000 steps a day. It sounds like a lot, but it really isn't. After being aware that I wasn't moving as much as I thought I was, I took initiative to start moving more and started to hit the 10,000 steps goal.

But then, there was an update from the FitBit app on my phone that the new step goal FitBit was setting for everyone was 8,000 steps a day, that's about 1.5 miles less a day that they were encouraging people to get moving. 8,000 steps is equal to about 3.5 miles a day, which still sounds like a lot, but you can reach it and exceed it easily if you make a few simple changes.

Why do we need to get more active?

With obesity rates on the rise and the Center's for Disease Control predicting that by 2030, 33% of all American's will have diabetes. That number is staggering for a health professional like myself, but for anyone that has a loved one with Type II Diabetes in particular. Type II Diabetes is a lifestyle related disease who's risks can be cut with more activity and better nutrition. Type II Diabetes results when not enough insulin is produced by the Beta cells of the pancreas or our own cells have a decreased sensitivity to the insulin that is being secreted. Insulin is the car that transports the sugar in the blood into the cells. The more excess bodyweight we have, the greater the risks are. Most other diseases that occur and develop later on in life are a result of our health and nutrition choices. Heart Disease, Stroke, and Cancer are just some among many who's risks can be reduced with greater physical activity and nutrition. 


How can we get more active?

Most of the time, you don't need to throw on your gym clothes and buy new sneakers to get more active, I like to take my dog on walks to increase activity.  There are simple changes that you can make to your daily life to increase movement and activity. First, stop taking the elevator and seek out the stairs. You burn 5 times more calories taking the stairs than riding in an elevator, not to mention, work more muscles in your legs and butt than riding the elevator. 

You know that trip to the coffee shop you take every morning on your way into work? Stop going through the drive-thru. Most of the time, the line for the drive-thru is a lot longer than the line in-store, and those extra 200 steps you take add up! 

Park farther away from your destination. I don't mean park blocks away from the office, mall or store, but take one of the farther away parking spots and sacrifice the extra 30 seconds it takes to walk in as an excuse to get more steps in. It also lessens the chance of someone hitting your car with a cart or their car door!

If you're about to send an email to a coworker in your office, step away from the computer and go walk to their desk and talk in person. Not only will it give you excuse to step away from the computer to rest your eyes and refresh, but you'll also get extra steps in and you can get an immediate response from the person rather than waiting for a response!

Lastly, sacrifice a little bit of your lunch hour and go for a walk. It can be around the building, up and down the stairs, or a loop you mapped out around work. This is something I try to do every day. There's a mile loop around the building that I walk every lunch time, it takes 30 minutes for me to walk the mile and I burn about 160 calories; a lot more than what I would burn just sitting at my desk. 

Try to integrate these easy changes into your daily life and help yourself reduce the  risk of chronic disease.

Friday, 27 July 2018

Why Nutrition Matters


We were all told when we were younger to eat our peas and beans to grow big and strong; and our families were right! Nutrition is not just something that should be focused upon as we age, but all throughout our lives. The rates of lifestyle related disease are on the rise while infections and viruses are slowly dropping. This means that now, more than ever, your nutritional choices matter. The risk of developing heart disease, diabetes, cancer, and kidney diseases are all influenced by our lifestyle habits. Therefore, if you aren’t active, or you choose not to keep in mind health while making your food choices, your chances of lifestyle related diseases is higher. But why should you make more health conscious decisions? The better your health is, the lower your insurance cost is, the less sick days you need to take from work and the more energy you have to do things you want to, rather than spend that time in a doctor’s office.


There are simple changes you can make every day to help reduce your risk of chronic disease. One easy change you can make today is to stop salting your foods before you eat them. I have seen it so often, the meal is served and someone immediately grabs the salt shaker and pours it on without even trying their food beforehand. Put down the salt shaker, taste the food, and then decide if it needs salt.


Vegetables and fruits are your friend, the saying that “An Apple a day keeps the doctor away” isn’t false at all! Fruits and vegetables have a high water content, which aids in hydration. Eating the skins of the fruits and vegetables will add fiber to your diet and help with digestion. Fiber adds bulk to the intestines and digested food, and makes it move along faster. They are also a great source of vitamins, minerals and antioxidants which are important in preventing chronic, lifestyle diseases. Micronutrient deficiencies can lead to illness, like osteoporosis from Vitamin D and Calcium deficiency, or inflammation of the skin from a niacin deficiency. The antioxidants in fruits and vegetables fight off free radicals in the body that can cause disease as well. They aren’t called super foods for nothing!


Hydration is key! When you are not properly hydrated, you can feel tired, sluggish, unable to focus, lethargic, and can put you at risk for urinary tract infections as well. Decreased water intake means there is less being held in your bladder, which allows bad bacteria to grow and not be flushed out. So, by drinking enough water, you can prevent UTIs! When you’re active, you should be drinking about 8oz of water every 15 minutes to prevent dehydration. Weigh yourself before and after working out, for every pound lost, you should be drinking 16oz of water. Lastly, if you feel like you’re thirsty, then you’re already on the path to being dehydrated!


These are only a few small things you can do every day to advance your health, but even the small things add up and count.

Sunday, 8 July 2018

No longer on the road...

Yes, you read the title right! I am no longer on the road to being an RD. That's because, I am an RD!!!! YAY!!!

Image may contain: Emily Tills, smiling, standing, tree and outdoor
So whats next you may ask? Well, I am working as the RD/Clinical Dietitian for a Nursing home here in upstate NY, I am in my second term of my Master's degree studies, and I am about to launch nutrition counseling programs with Dynamic Health and Fitness of Liverpool NY. I pitched the idea to the owner back in the winter, and it has been a work in the process over the past few months with building nutrition counseling programs that can be done in person and online. They are launching this month and I could not be more excited than to be starting to work more in the sports nutrition world. I will be the gym's only Registered Dietitian and be able to work with people of all ages and health goals. 

I will continue to run my Instagram page @emilys.nutrition.bite and still run this blog as well. Hopefully in the future I will switch this over from being on the blogspot platform and move into my own website, but I've got a lot going on right now to hop into doing that too. 

So long story short, I am busy. Although my exam studying has come to an end, I am still working hard and will continue to bring recipes and education to your fingertips!

Friday, 15 June 2018

Podcast Appearances You Should Listen To!

Podcasts I've Appear on and One's You Should Listen to!

Through my instagram (@emilys.nutrition.bite) I've had the great opportunity to be a guest on a health and fitness podcast. I've actually appeared on the podcast 4 times! We've talked about the difference between a Registered Dietitian and a Nutritionist, the benefits of dairy, Sports Nutrition, and general nutrition suggestions. I believe it's best to educate yourself to aid in making decisions for your health and future, and that has been my aim with appearing on this great platform.
Also, join my email list to get the latest information on health and nutrition!
Sign up here for my email list!

How to Eat a Healthy Diet While Enjoying Life with Emily Tills

http://fitarmadillo.com/how-to-eat-healthy-diet-ep-66/


sports nutrition 101 preworkout postworkout

Sports Nutrition 101- http://fitarmadillo.com/sports-nutrition-101-ep-67/


Registered Dietitian vs. Nutritionists
Registered Dietitian vs Nutritionist- http://fitarmadillo.com/nutritionists-vs-registered-dietitians-ep-3/

cows milk bad for you dairy milk


Dive into Dairy- http://fitarmadillo.com/cows-milk-bad-for-you-dairy-milk-ep-25/

Thursday, 24 May 2018

White Bean Salad

I featured this salad today on my instagram, @emilys.nutrition.bite,  with a step by step video on how to make this easy White Bean Salad, but thought I would bring it to the blog too for everyone to enjoy!

White Bean Salad


Ingredients

- 2 cans Great White Beans (Cannelloni Beans)
- 1/4c Olive Oil
- 1/4c Grated Parmesan 
- 2 Cloves Minced Garlic
- Pepper to Taste

Instructions

Rinse the cans of beans in a strainer in the sink. Rinsing the beans will reduce the sodium content up to 40%. Pour into dish. Measure and pour Olive Oil over beans. Add Grated Parmesan, and 2 cloves Minced Garlic. Mix together and chill for 4-6 hours before serving. Add Pepper to taste and serve. 


This salad is great on its own, but can also be put on burgers or a green salad to add protein and fiber!

Tuesday, 24 April 2018

Snacks for Athletes

Whether your a weekend warrior, marathoner, tri-athlete, or even a high school or college athlete, nutrition is key for your success. I have come up with a few snack ideas for you to take and have on the go to make sure you're getting the most of your workout and activity. 



A Smoothie

Smoothies are a great post workout snack that can be prepared ahead of time, or right as you need them. I like to combine a small container of yogurt, Greek or Regular, with about a half a cup of milk, a cup of strawberries, frozen or fresh, and some frozen mango. This provides your body with simple carbs to replenish your carbohydrate stores, and protein to help build up your muscles.

Hard Boiled Eggs

Although, I am not the biggest hard boiled egg fan, they are packed with so many nutrients in a small package that can be taken and ate anywhere. One egg contains protein, fats and carbohydrates, as well as vitamins and minerals to help your body refuel. Have 2 eggs for 14 grams of high quality protein! 

Nuts and an Apple

1/4 cup of nuts has a good amount of protein, as well as heart healthy fats that won't clog your arteries. The apple will give you easily digestable carbohydrates to help refill your glucose stores. 

Chocolate Milk

Science and research has proven that chocolate milk is the best refuel drink for your body. It has a 3:1 carb to protein ratio and has 9 essential nutrients, like electrolytes, protein, and vitamins, to get th most out of your workout. Best of all, there are brands that you don't even have to refrigerate in order to be able to drink them! 


A Sandwich

Grab some whole wheat bread, lean meat, cheese and whatever else you like on a sandwich and chow down. A sandwich will have all the necessary nutrients to refuel with. Use one slice of bread, this   will provide you with the necessary amount of carbohydrates without being overloaded.


Hummus, Crackers and Cheese

This snack combination is easy to eat on the go and will provide you with everything you need. Pack 2 tbsp of hummus in a small container, 1 oz of cheese and about 10-15 crackers to enjoy and refuel with. Top your hummus with a small amount of Olive Oil to giv yourself extra heart healthy fats. 



All of these ideas are easy to throw together and are portable too! It's important to get your refuel snack between 15-30 minutes after completing your workout or activity to reap the entire benefits! 

Wednesday, 18 April 2018

Ravioli Lasagna



Lasagna can be a time consuming dish, but I have reinvented it a little with a twist! For those that don't like Ricotta, like my boyfriend, this recipe is perfect.

It is also is a really great recipe that can be whipped up with 5 ingredients and takes little to no effort. 

As you can see too, I paired it with roasted broccoli and bread from Pastabilities, which is a pasta restaurant in Syracuse, NY! 



First, dump about 3/4 of a cup of sauce into a 13x9 baking dish and stir in a 2 cloves of minced garlic. I used pre-minced for convenience, but you can do fresh if you'd like. 



Next, start layering the frozen ravioli on top of the sauce in 1 layer. In a 13x9 this will take about 15 raviolis. If you're going to add ground beef or sausage, you can layer it on top of the ravioli. I used beef filled ravioli for a protein source. 


Then start layering on some cheese. I used 3 slices of provolone and about 1/2 cup of part-skim mozzarella cheese. After you have laid down the cheese, repeat the steps again with the sauce, then raviolis, and cheese. 



Once you have ran out of ravioli, sprinkle cheese on top and out dollops of sauce on top. Then, cover with tin foil and cook at 400 degrees for 40 minutes, and then uncovered for 10-15 minutes to brown and melt all the cheese.


The final product will look something like this! Served immediately, or break up into leftover containers for a week of meal prepped lunches or dinners!


Ravioli Lasagna

Ingredients

1 25oz Package of Ravioli
2 Cloves of Garlic
1 Large Container of Marinara Sauce
9 Slices of Provolone Cheese
3 Cups Part Skim Mozzarella

Directions

1. Preheat oven to 400 degrees

2. In a 13x9in baking pan, spread 3/4c of sauce and mix in 2 cloves of garlic
3. Layer on 15 Raviolis evenly on top of the sauce
4. Layer 3 slices of provolone and then cover with 1/2 of Mozzarella cheese
5. Spread another 3/4c of sauce on top of cheese and put another layer of ravioli and cheese on top
6. Once you run out of ravioli, layer on 1/2c of Mozzarella cheese and and sauce and cover with tin foil
7. Bake covered for 40 minutes, uncover and bake for an additional 10-15.
8. Serve immediately or pre-portion into meal prep containers for a week of lunches or dinners



Wednesday, 11 April 2018

The Power of Probiotics








The Power of Probiotics


What is a Probiotic?
Probiotics are a group of live, active microorganisms (mostly bacteria, but some other microbes like yeast) that have intended health benefits within the GI tract




What do Probiotics do inside our bellies?
Probiotics can ferment, decompose, and help to digest the foods you eat. The bacteria must be live cultures in order for us to get the benefits of probiotics.


What can probiotics do for our health?
Research has been emerging on probiotics and shows that those with lesser amount of “good” gut bacteria are more susceptible to diseases of the GI tract like Ulcerative Colitis, Crohn’s, Irritable Bowel, and even has been linked to greater risk of obesity.  Having appropriate amounts of probiotics in the diet and in the gut are linked to a healthier immune system, improved cardiovascular health, better nutrient absorption, and lessened risk of obesity.



Where do we get Probiotics?
We start acquiring gut microbes when we are born, and continue to acquire more depending on our environment. In fact, if you have a pet, you have more gut microbes than someone who doesn’t! Your food and drink choices, as well as, overall health, stress and antibiotic use can impact the gut microbe amounts. Antibiotics kill all of the bacteria in the gut, whether good or bad, in attempt to help fight off illness!
Sources of Probiotics
Fermented foods are all great sources of probiotics. Fermented foods are cheese, kefir, and yogurt. The good bacteria is used in the fermentation process, which helps yield the final product. To know if you’re getting good bacteria, the label on the product will say “live and active cultures”. There are other food sources of probiotics that go beyond dairy; these are any pickled vegetables, some soybean products, and unpasteurized sauerkraut. Another source of probiotics is Kombucha, which is a yeast fermented tea drink. It provides the good bacteria, while in a drinkable tea form.


Eating and Storage of Probiotics
-      Most probiotics need to be kept in a refrigerator, so be sure to store them between 34-38 degrees.
-      Probiotics come in different strains, check the label to see what type you’re getting (there’s Lactobacillus rhamnosus, L. casei, Bifidobacterium lactis, L. bulgaricus, and S. themophiles.)
-      Cooking and eating will destroy the live and active cultures
-      If you have a milk allergy, be careful because some probiotics are grown in a dairy medium, even if the product is in a dairy product
-      Try to have probiotics in your diet every day since they cannot be stored, they only pass through the GI tract