I’ve been wanting to write this post for a long time but have struggled to gather my thoughts. Now that I’m so fed up with this fad I finally decided to make my frustration productive by educating instead of screaming every time I hear someone say “I’m going keto” or see another “keto-friendly” menu offered by a restaurant.

I want to start off by saying that if you’re following a keto diet and it’s working for you and you’re happy – that’s awesome, you do you. I’m not here to tell you what to do, I’m here to empower you to make your own decisions and tell you what I know to be true, realistic, and scientific as a dietitian. You are allowed to make your own food choices based on what’s best for you and your health. However, just because the keto diet (or any diet for that matter) works for you, does not mean it’s going to work for everyone. Just because you eat or follow a specific diet DOES NOT make you qualified to counsel others on what to eat. Remember, if there was an eating style that worked for everyone, there would be no need for all of these crazy fad diets being thrown at us left and right.

Keto 101

“Keto” is short for “ketogenic.” The ketogenic diet has become wildly popular in recent years, but the truth is that it’s really nothing new. This diet has been used therapeutically for decades to treat epilepsy in children (there is evidence of it being used all the way back in the 1920s) . It has also been studied for its potential to hinder tumor growth in brain cancer patients, help with blood sugar control in type 2 diabetes, improve outcomes for certain neurological diseases, and the apparently most attractive effect – promoting weight loss. With that being said, there is no conclusive scientific evidence for it to be used as an intervention for prevention, treatment, or cure of any disease besides epilepsy. Most of the studies that have been conducted on the ketogenic diet have several limitations and therefore more research is needed to prove any of its health effects.

The goal of the ketogenic diet is to get the body into a state of ketosis, which is when the body starts using ketone bodies (ketones) for energy instead of carbohydrates, or glucose. Ketone bodies are produced from stored fat – they do not come from foods. They are the metabolic result of “starving” the body of its preferred energy source (glucose) and using fat for energy instead. In order to get into a state of ketosis, carbohydrates must be restricted in the diet (typically to less than 50g of carbohydrate per day – but this will vary from person to person). The “true” ketogenic diet is mostly made up of fat with moderate amounts of protein. When used clinically, ketogenic diet plans are generally focused on a 4:1 fat to carbohydrate ratio. In order to tell if your body is truly in ketosis, you have to undergo a blood or breath test, or pee on a stick (fun!).

What can you eat on a ketogenic diet? Mostly foods such as meat, eggs, nuts and seeds, oils, butter, cheese, fish, poultry, and some non-starchy vegetables. Fruit, grains, legumes, some dairy products, vegetables (starchy AND non-starchy) are very limited in ketogenic diets due to their carbohydrate content. Yes, this also means that cupcakes, ice cream, candy, bread, and beer are not allowed on the true ketogenic diet.

Now, let’s talk about the weight loss really quick. I won’t deny that people lose weight on the ketogenic diet. Lots of weight will fall off initially due to water loss from your body dumping its glycogen stores (glucose/carbohydrate/sugar that is stored in your muscles & organs). The weight loss might continue after the water weight drop, especially if you remain in a state of ketosis. Let’s take a step back, though, and think about some of the reasons why this weight loss occurs.

1) If you were eating lots of junk food, added sugar, and refined carbohydrates before and suddenly switch to a ketogenic diet that consists of mostly whole foods – of course you’re going to lose weight.

2) You will automatically eat fewer calories on the ketogenic diet because you are restricting food groups AND eating foods that are high in fat aka super filling. THE SAME THING will happen if you go on a low-fat diet, vegan diet, or simply a diet that includes more whole, nutrient dense, high-fiber foods and healthy fats. You can implement these sorts of changes into your eating pattern without following a fad diet or eliminating entire food groups.

OK – so the ketogenic diet leads to weight loss. What happens when you get totally sick of eating this way? What happens when you want birthday cake or pizza, or God forbid: a sandwich?!?! The second that you veer off the diet, the weight will start creeping back on. And therefore, I would not call that sustainable. Science doesn’t call it sustainable, either. As of right now, we only have studies that show short-term weight loss from the ketogenic diet but there are NONE that have proven the ketogenic diet to lead to long-term weight loss.

It’s also worth mentioning that many perfectly healthy & nutritious foods are restricted on the ketogenic diet (fruit, legumes, whole-grains, etc). Sure, you can still meet your nutrition needs on a ketogenic diet, although it will be quite challenging. Your fiber and antioxidant intake will likely fall short, which your body needs for proper digestion, heart health, and fighting infection.

One of the things that I dislike most about the ketogenic diet craze most is that people have begun to think that carbohydrates are inherently bad and that couldn’t be further from the truth. It’s a dietitian’s worst nightmare to hear anyone say “carbs are bad.” YOUR BODY NEEDS CARBS. You cannot function without them. Carbs provide energy. Carb-containing foods provide vital nutrients, fiber, and antioxidants that you cannot survive without. Sure, eating too many carbs (especially those that are refined like desserts and candy and soda) can damage your health and well-being. But so can eating too much fat and protein, yet no one seems to be worried about that when they jump on the ketogenic diet train.

The Bottom Line

Case in point, the ketogenic diet is just another fad, quick-fix, and marketing strategy. It may have some therapeutic benefits for some – and even in these cases, anyone following a ketogenic diet for therapeutic reasons must be monitored closely by a registered dietitian and physician to make sure the diet isn’t having any negative impacts on other aspects of their health AND to make sure they do not fall short in any key nutrients.

The ketogenic diet is not sustainable for most people to follow. Not only does it cut out entire food groups, it cuts out an entire macronutrient (carbs) that let’s be honest: most of us love and will have a really hard time restricting to the level that is required on a true ketogenic diet.

You want to eat more healthy fats? Great. Want to eat more protein and vegetables? Great. Want to eat fewer sweets? GREAT! You can do that without the ketogenic diet (and any other fad diet). You can do that RIGHT NOW without eliminating entire food groups or making a complete 180 with your eating habits.

The best diet is one that you can maintain for the long haul – one that keeps you healthy and feeling great, and also allows you to enjoy your life and live according to your values. Is the keto diet the answer for some people? Sure. But is it the answer for ALL people? Nope. Sorry, the answer never has been and never will be a quick-fix. This means it might take longer than you would like to lose weight, get healthy, and to establish habits that you can keep up with. Change doesn’t happen overnight and you don’t just suddenly come across the “answer” to weight loss or correcting a health problem. It’s a never-ending journey. Your life and interests and food preferences and goals will change for as long as you are alive and therefore, there will most likely never be an “answer.”

I want to end by emphasizing how incredibly important it is to SEEK OUT A PROFESSIONAL for answers if you’re curious about a diet. A registered dietitian can help you sort through the noise to figure out what’s truthful in all the messages we get thrown at us from the media every single day. Additionally, if you decide you want to go on a ketogenic diet, I would encourage you to meet with a registered dietitian. While most dietitians don’t recommend fad diets, it is our job to help you make sure your diet is nutritionally complete according to whatever eating plan you feel is best for your health.

As a registered dietitian who works with cancer patients on a regular basis, I frequently get questions about the role that certain foods and ingredients have in prevention, treatment, and survival of the disease. Answering these questions is difficult these days because of misinformation in the media. Everyone thinks they are a nutrition expert and has an opinion on what causes cancer and what doesn’t.

While we are all entitled to our own opinions and beliefs, as a nutrition expert and professional, it is my job to help my clients and the public understand the scientific evidence behind food and cancer risk. What is the research behind the headlines really telling us?

I can’t sum up ALL of the evidence behind food and cancer risk in one blog post (that would take forever) but my goal is to help clear up some of the confusion so you can have peace of mind next time you are eating something thinking, “am I going to get cancer from this?” I also want to dive into some of the big reasons WHY spreading misinformation about foods and cancer risk is so harmful, especially in the vulnerable populations in my community that I work with every single day.

Long story short: there is NO conclusive scientific evidence that any food or ingredient causes cancer. None.  Sure, there have been studies that suggest certain foods and eating patterns are correlated with increasing or decreasing cancer risk.  But correlation does not = causation, and we have to remember the multitude of other factors that may contribute to disease, including genetics, sleep, stress levels, relationships, socioeconomic status, environment, to name a few.  Keep in mind that many of the studies out there do not take all of these into consideration, and thus research findings often have to be taken with a grain of salt (as convincing as some studies can be!). Another important thing to keep in mind is that conducting studies on cancer in humans is not always ethical, and therefore, a lot of the research out there regarding food and cancer is based on animal studies. We are not mice, and the results from these types of studies cannot be applied directly to you.

Let’s take red & processed meat, for example. A couple years ago, the International Agency for Research on Cancer (IARC) classified processed meat as a Group 1 carcinogen, or a “definite” cause of cancer, placing processed meat into the same group that includes smoking and alcohol. The same organization classified red meat as “probably” carcinogenic. Both red and processed meats have an established link to colon, prostate and pancreatic cancers. The announcement that these foods are “cancer-causing” caused an uproar—it was as if this was the first time we had ever heard that these foods play a role in cancer risk. When really, this topic has been studied for decades.

If you dive a little bit deeper into the research, you’ll learn that the risk of cancer when eating these foods is “dose-specific.” This means that if you consume it in high amounts for a long period of time, then yes, you may have a greater risk of cancer. Key words: “greater risk.” That does not mean you will automatically get cancer if you eat these foods on a regular basis, but you are more likely to…especially in combination with other unhealthy habits, such as smoking, drinking excessive amounts of alcohol, and high stress levels.  However, if you eat red meat and maybe a little bit of processed meat here and there, in combination with an otherwise healthy and balanced diet, you are most likely going to be fine. I say “most likely,” because nothing is ever guaranteed. The truth is that there are people out there who eat extremely healthy and exercise every single day who still get cancer. Telling someone that avoiding a specific food or eating a certain way will prevent them from getting cancer is a complete lie. That’s not to say that someday we won’t have a cure for cancer that involves food, but right now, there is no food or ingredient that is 100% known to prevent, treat, or cure cancer.  

I also feel the need to mention that there are components of almost every food that can be linked to cancer risk, even healthy, plant-based, vegan, “green” foods. Asparagus, tomatoes, potatoes, eggplant –with a simple Google search you’ll find arguments from both ends of the spectrum about whether or not you should eat these vegetables to lower cancer risk. How confusing is that? Now, I wouldn’t recommend that you eat loads of the exact same vegetable at every single meal for a variety of reasons…but I would never tell someone to avoid a certain type of vegetable to prevent cancer, nor would I say the same thing for any other foods.

What people who promote cancer-fighting foods and diets and supplements and ingredients do not realize is that they are actually doing more harm than good. In my work, I come across clients who struggle with many other programs and social issues in addition to a cancer diagnosis. Most of our clients struggle with at least one of the following:

• Food insecurity (the state of being without reliable access to a sufficient quantity of affordable, nutritious food)
• Financial instability
• Social isolation
• Lack of transportation (or none at all)
• Unstable housing or homelessness
• Stressful living arrangements
• Mental illness (addiction, depression, anxiety, etc)

And the list goes on, and on, and on. Imagine you have just been diagnosed with cancer. You can’t work due to your illness yet you’re buried with medical bills. You can barely afford housing, not to mention you were told by an “expert” on the internet that basically all the foods you have in your cupboard are cancer-causing. You don’t have the finances to buy any of the foods that this “expert” recommended, such as organic produce (or any produce for that matter). What’s a person to do?

We must STOP promoting fear and misinformation around food and cancer (and all other diseases) but rather look at the big picture. The stress associated with all of the factors listed above will lead to cancer before eating any specific type of food ever will.  And we must work together to increase access to healthy food for ALL people, so that everyone can have the same privilege to improve health and lower risk of disease.

Now you might be wondering, is there anything I can do with my diet to help reduce my risk of getting cancer? I’ve said it about 3 times in this post, and I will say it again: there is no one food, ingredient, or diet to follow to prevent, treat, or cure cancer. But there are a few things that you can do with your lifestyle to keep you healthy overall and lower risk of all disease, including the following:

• Consume a balanced diet that includes a variety of plant-based foods. This includes fruits, vegetables, legumes, nuts/seeds, and whole-grains.
• Eat plenty of healthy fats, including avocados, olive oil, flaxseed, fatty fish, and nuts/seeds.
• Pay attention to where you get your protein. You don’t have to completely avoid meat, but try not to have it at every single meal or even every single day. Include some plant-based sources of protein in your diet, such as beans, lentils, tofu, tempeh, and so on.
• Limit your intake of fried foods, added sugar, processed meats, and refined grains.
• Avoid smoking and drinking excessive amounts of alcohol.
• Keep your stress levels under control: yes, chronic stress will lead to cancer more quickly than a certain food ever will.
• Make time for fun and good relationships in your life.
• Get plenty of sleep and rest.

And here’s what you can do to keep your neighbors healthy, who may be less fortunate than you are:

• Donate nutritious foods that YOU would eat to food pantries and food banks. Many of these organizations now provide fresh produce to their clients, so if you have some produce laying around in your fridge that you know you’re not going to use…donate it before it goes bad!
• Volunteer for an organization that has an aim to improve health among food insecure populations, such as Open Arms of Minnesota.
• Do your research and vote for political candidates who have an agenda that supports healthcare, good nutrition, and food access for all.
• Support programs that aim to improve food access, such as SNAP and WIC.
• Avoid spreading misinformation about food and nutrition. You can have your own nutrition beliefs and dietary practices – all the power to you. But remember that one person’s experience does not apply to all people and doesn’t take the place of science.

Buying fresh fruits and veggies can be intimidating for many reasons. One of those reasons is making it last. Fresh fruits and vegetables are perishable, which means they have a limited shelf-life and are susceptible to spoilage. No one wants to waste food or money, and that explains why buying fresh produce can be a turn-off. It certainly doesn’t last as long as boxed and packaged foods, which are typically high in salt and other preservatives that keep them from going bad. While these types of foods can serve their purpose, my goal here today is to inspire you to eat more fruits and veggies by overcoming the hurdle of not being able to eat them before they spoil.

I know first-hand how tricky it can be to make fresh produce last. It typically happens like this: I buy a bunch of fruits and veggies at the store and farmer’s market over the weekend, with intentions to use it all throughout the week. I typically bookmark some recipes that I want to make and plan from there. But then life happens!  I might end up with plans in the evenings which = no time to cook which = produce sits in the fridge for another day or two. I am just as guilty of food waste as the next person but I’m always trying to improve and look for ways to make my produce last longer in the kitchen.

That’s why today, I bring you my 15 favorite tips to make fresh produce last longer.

15 Ways to Make Fresh Produce Last Longer 

Some of these tips are focused on specific foods, while others are more general. If you have a tip to add to this list, I’d love to hear about it in the comments below!

• Avoid washing berries until right before you eat them. If you wash them right away, the moisture will promote mold growth.

• Store your greens properly. If you purchased bagged greens, insert a paper towel or two into the bag. It will absorb moisture and keep greens crisp & fresh. Make sure the bag is filled with a little air and sealed tightly.

• Only buy what you need at the store. If you can, make 2-3 smaller grocery store trips during the week instead of 1. It is also helpful to plan ahead with a grocery list and/or a meal plan so you don’t over-purchase.

• Place produce such as broccoli, carrots, and lettuce in the crisper in your fridge as soon as possible. If you can, prioritize cooking with them first. These veggies start to spoil as soon as they’re picked, so it’s important to pay close attention to keeping them fresh.

• Unripe fruits, such as avocados, peaches, mangoes, bananas, and melons can be stored on the counter. When they start to ripen, eat them or put them in the fridge. This will slow the ripening process and prevent spoilage.

• Potatoes, onions and tomatoes don’t need to be stored in the fridge! In fact, cold temperatures may ruin their flavor. Instead, store them in a cool, dry place so they last longer and are delicious enough to eat.

• Freeze it! If you know you won’t be able to eat your fruits and veggies before they go bad, chop them up and store them in a container in the freezer for later. I do this frequently with ripe bananas: slice them, freeze them, and use in smoothies later on.

• Store ethylene-producing fruits & veggies separately from other produce. Ethylene is a gas that can ripen and damage foods before they are eaten.  Apricots, avocados, bananas, cantaloupes, honeydew melon, kiwis, mangoes, nectarines, papayas, peaches, pears, plums and tomatoes are all ethylene-producing and should be stored separately from apples, asparagus, broccoli, carrots, cucumbers, eggplants, green beans, lettuce and other greens, potatoes, summer squash and watermelons.

• Compost rotten produce right away. If it is being stored next to other fruits and veggies, it will cause them to spoil as well.

• Wrap celery in aluminum foil before storing it in the fridge.

• Make sure that your fridge is at the correct temperature!  Fresh fruits and vegetables should be stored at a temperature of 40 degrees F or lower.

• The longer you wait to cut your fruits and veggies, the longer they will last. It is best to not cut produce until right before you need it. If you prefer to prep your veggies ahead of time, wrap them in a paper towel before storing them in a container, which will help absorb moisture.

• If you cut up apples, avocados, guacamole or bananas, squeeze some lemon juice on them. The acidity will prevent them from browning.

• Avoid storing produce in areas that tend to have heat or smoke, such as by the oven. This can contribute to ripening and spoilage.

• Store mushrooms in a brown paper bag in the fridge. Avoid using plastic or glass containers for mushrooms, as these will trap in moisture.

Have you used any of these strategies before?  What is your favorite way to make your fruits and veggies last longer?

It’s that time of year again: when everywhere we go and everywhere we look, “summer ready” diets are taking over.  Magazines are promoting their beach body cleanses and detoxes.  Big diet companies, such as Weight Watchers, are offering free weight loss programs to teens during the summer months (I still can’t believe this is a thing).  Everyone and their mom is talking about what diet they are going on or what foods they’re planning to eliminate in an effort to lose weight.

I’m not sure what type of world we live in – a world where dieting and having a “perfect” body and losing weight seem to trump actually enjoying ourselves and living our lives.  I don’t know about you, but I’d rather enjoy my summer by spending time outside doing activities I love, eating ice cream cones, enjoying a beer on the patio…instead of counting calories, planning when I’m going to have my next meal replacement shake, or worrying about what I’m going to eliminate from my diet next.

Some people might say that the diet they are on is in an effort to get healthier.  Okay, but there are SO MANY THINGS you can do to get healthier instead of go on a diet.  There is an overwhelming amount of evidence that shows most diets don’t work over the long-term.  So why focus on something that makes you miserable, stressed and borderline malnourished rather than establish fulfilling healthy habits that you can keep up with forever?  All while maintaining your happiness and sanity.

If you’ve still got your heart set on a diet and aren’t sure what to focus on instead, don’t fear!  I put together a list of activities and habits for you to keep on your mind instead during the summer months.  All of these involve a variety of different aspects of your health, from the foods you eat to proper hydration to stress relief.  When you’re finished, leave a comment with one of these habits or activities that you want to work on this summer! 

31 Non-Diet Health Habits to Focus On This Summer 

Take a cooking class or buy a cookbook & try some new recipes!  Making home-cooked meals is good for the soul.

Drink lots of water!  Staying hydrated is important for keeping your energy levels up and it also keeps your skin healthy.

Go to an outdoor yoga class (there are many of these in the Minneapolis area!).

Try a farm-to-table restaurant in your area, which will support your local farmers and expose you to new seasonal foods.

Got probiotics?  Fermented foods & beverages are a source of the probiotics (healthy bacteria) that keep your gut and immune system functioning properly.  Some fermented foods to try include kimchi, sauerkraut, kombucha, yogurt with live active cultures and kefir.

Spend time in nature!  Go for a walk outside, a hike in the woods or a bike ride on a scenic trail.

Work on stress management. A few strategies for this include meditation, deep breathing, yoga, talking to a friend or journaling.

Take time to stretch throughout the day, especially if you have a job that requires a lot of sitting.

Start a gratitude journaling practice. One way to do this is by writing out 3 things that you are grateful for every day.

Eat breakfast every day! This helps keep your blood sugar balanced so that you’re not feeling hungry and irritable all day long. Including breakfast in your day may also help with concentration, focus and productivity. Not sure what to eat for breakfast? Try a smoothie!  Here are a few recipes to get you started: Layered Banana Cherry Smoothie, Purple & Yellow Smoothie , Peanut Butter Banana Smoothie.

Try shopping at a farmer’s market instead of the grocery store. This is a great way to support the local food movement, and provides some inspiration to include new veggies in your diet.

Practice mindful eating by eating meals away from your desk and other distractions. If possible, eat your lunch outside in the sunshine! This will leave you refreshed & motivated to take on the rest of your day.

Try a workout that you haven’t tried before. Some options include yoga sculpt, barre, rock-climbing or cycling.  You never know what you might end up really enjoying.

Join a club you’ve been interested in, or invest your time in your favorite hobbies.  My favorite hobbies: reading, writing, cooking, photography, exploring the food & coffee scene in the Twin Cities, and petting my dog (and other people’s dogs).

Consume a well-balanced diet that includes a variety of foods from ALL the food groups. As often as possible, incorporate sources of carbs, fat and protein into all of your meals.

SLEEP. Sleeping is so incredibly important for your overall health.  I have always struggled with my own sleep issues, but I’ve found that trying to go to bed at the same time every night can be super helpful.

Make time for your relationships. Set aside time every week to hang out with your friends and family (OUTSIDE of social media).

Make a point to try new foods, including vegetables and fruits, that you haven’t tried before on a regular basis.

Take a day or two off work, just to take the day off work.  We all need days scheduled (besides the weekends) to do absolutely nothing.

Throw away your scale. Focus your health efforts on how you feel, not on a meaningless number.

Don’t forget to get a little sun every once in a while.  It’s the best source of vitamin D, and may help improve your mood (make sure to put sunscreen on after your skin has been exposed to the sun for about 10-15 minutes, and don’t get burnt like I did when I was in the Dominican Republic last month!).

Make salads that incorporate lots of fresh fruit and in-season veggies, healthy fats and protein. There is nothing more refreshing than a summer salad when it’s hot out!

Don’t resist cravings or restrict foods that you love – you’ll likely overindulge later on. Allow yourself to have the snack, the dessert, the ice cream and move on.

Limit your alcohol intake. We all love to sip on beers and refreshing cocktails during the summer months. But overdoing the alcohol can have a negative impact on your energy levels, skin, metabolism, and digestion…to name a few.  Instead of boozin’, sip on non-alcoholic beverages such as sparkling water, tea or kombucha.

Avoid hanging out with people who are obsessed with dieting and talking about weight. You don’t need that kind of negativity in your life.  There are many other more productive and important things you could be talking or thinking about.

Read a book for pleasure.

Take a nap when you need one.  Naps aren’t only for the kids!

Spend some time volunteering for an organization or a cause that you support, such as an animal shelter.  Animal shelters often host outdoor events during the summer months, which can be a fun activity.

If you struggle to find the time to cook at home, invest in a healthy meal kit service such as Hello Fresh or Blue Apron. This eliminates the grocery shopping, some of the meal prep and the thinking (since you won’t have to worry about what you’re going to make for dinner!).

Go berry picking – this is such a fun summer activity.  It gets you outside and you’ll get a dose of antioxidants in your diet with all the berries you’ll be eating.

Channel you inner green thumb and plant a garden.  If you don’t have space for a garden, make a point to bring more plants into your home. Plants help to purify the air, and having them around may help reduce stress levels.

What non-diet health habits will YOU be focusing on this summer?!

I am switching things up a bit today to talk about something incredibly important: food insecurity.  I feel compelled to write about this because food insecurity is a topic that I encounter every single day in my job at Open Arms of Minnesota, and I have become passionate about the role ALL of us can play in fixing it.  I’m going to be very honest – I am privileged.  I grew up privileged.  If you’re reading this, you are probably privileged, too.  Never once in my life have I been unaware of where my next meal was going to come from.  I’ve never had to feel hunger without having quick access to food, and healthy, nutritious food for that matter.  I am sad for my ignorance, but I never knew the extent of the hunger issue in our country, my state and my city until I was 24 and started working in community nutrition.  That is embarrassing to admit, but luckily, here I am today sharing what I’ve learned with all of you!  My hope is that after you read this, you’ll be inspired to take action with food insecurity issues in your own community.

Before I can dive into this post, we need to all be on the same page with what food insecurity even is.  Food insecurity is the state of being without reliable access to a sufficient quantity of affordable, nutritious food.  According to Feeding America, 1 in 10 adults struggle with food insecurity, and 1 in 7 children struggle with food insecurity in Minnesota.  Alarming, isn’t it?  Your neighbor, your child’s classmates, your grandmother, your friend, your Starbucks barista, could all be struggling to meet their basic nutrition needs because they do not have the means to feed themselves.

Something that many people don’t realize is just how complex that food insecurity is.  Some comments I have heard before include “why is this even an issue when they get free food from food shelves and food stamps anyway!”  Well, with a little research, you would learn that food shelves and food stamps are meant to be supplemental.  These are not meant to provide 100% of anyone’s nutrition needs.  Many food shelves only allow participants 1 visit a month, and limit the amount of food that they can get.  Not to mention that a lot of food that gets donated to food shelves is damaged, expired, unpalatable…so people often go home with food that they aren’t even able to eat or that ends up making them sick.  Now, I know not every food shelf is like this and we’ve seen lots of improvements lately with food shelves adopting healthy food policies and quality standards to ensure the food their participants receive is equal to what you’d find in your standard grocery store.  But we still have a long way to go.

Additionally, food stamps (now known as SNAP-the Supplemental Nutrition Assistance Program) are incredibly difficult to apply or qualify for, not to mention the unfortunate stigma that is often associated with receiving them.  And even if one does qualify for SNAP, the average per meal cost is $1.86 for those who receive the maximum benefit each month. $1.86!!!  And that cost is expected to lower if the proposed budget cuts to SNAP are rolled out in upcoming years. Let’s also not forget that participants of food shelves & SNAP typically get their benefits at the beginning of the month.It is common for them to start running out of food at the end of the month, with little to eat & not a whole lot of options.  So, no, individuals who receive SNAP benefits are not without major challenges.

Another common misconception about hunger is that “people only buy unhealthy foods with their SNAP benefits.”  Okay?  Isn’t most of America buying unhealthy food with the money they have?  Why do you deserve unhealthy, tasty, high-calorie food more so than a human who has less money than you?  Also, if you have $1.86 to spend per meal for your family, what are you going to buy?  A bag of spinach that provides not even 100 calories, or 3 boxes of mac & cheese that’s going to provide 2,100 calories?  I know I would choose the latter, and you probably would too.

As you can see, the extent of the hunger issue in our country is complex.  It’s a problem that a blog post can’t solve, but if we all take small steps to reduce hunger in our communities, we can accomplish a lot!  For this reason, I’ve listed 4 steps that you can take to help.

4 Steps to Reduce Food Insecurity in your Community 

1. Volunteer for or donate to hunger relief organizations in your community.  Food pantries are a great place to start (click here to find a food pantry in your area). You could also help out at a food bank.  If you’re in Minnesota, Food Group and Second Harvest Heartland are great options.  I’d also HIGHLY recommend volunteering for Open Arms of Minnesota (where I work!).  Although OAM technically isn’t a “hunger organization”, we cook & deliver medically tailored meals to individuals with life-threatening illnesses, many of who struggle with food insecurity.

2. Contact your state’s legislators and urge them to support hunger relief efforts.  Encourage them to visit your local food bank or other hunger relief organizations.  Ask them to protect nutrition programs that strive to keep families fed and healthy, such as SNAP.  Tell them why combating food insecurity is important to you and your community.  You can give them a phone call or write them a letter, or send a message through this Feeding America form.

3. Donate foods to your local food pantries.  But not just any food.  Make sure that the food you donate is food that YOU would eat.  Don’t only donate when you’re cleaning out your pantry and throwing out expired food.  It’s also a plus to bring healthy, nutritious foods to pantries.  Healthy foods are difficult for food insecure individuals to access, and the easier we can make it for them, the better!  Double-check before you donate to see if the pantry has a healthy food policy that you should adhere to.

4. Talk about food insecurity, and take the time to listen to the stories of those who face such challenges.  I think many of us brush the issue of food insecurity aside and we don’t talk about it nearly enough.  We truly cannot make a difference or understand it if we ignore it.  I encourage you to have conversations with your friends & family about food insecurity.  If you’re not comfortable with that, talk to someone who works in hunger relief and learn about the challenges people in your community are facing.  Listen to the stories of those who are food insecure.  If you take the time to listen, you’ll learn that individuals who face these challenges are people just like you and me, and deserve the exact same rights to quality food.

Food is a basic need.  We literally cannot survive without food.  It’s a simple concept, yet for whatever reason, our country does not seem to be on the same page in regards to it.  But if we all put our heads and our hearts together, we can make a difference once and for all!

One of the most common challenges that people experience when it comes to food is making the decision to cook more at home versus opting for fast food and other on-the-go options. The benefits of eating home-cooked meals are clear. Studies have shown that home-cooked meal eaters are more likely to eat smaller portions, more fruits and vegetables, and less sodium. Additionally, it goes without saying that eating at home is better for your budget than eating out.

Last but not least, my favorite perk of cooking at home versus eating out is that it allows you to connect more with your food. When you’re eating out all the time, you don’t get to experience the creativity that comes with putting meals together. You miss out on the chopping and the mixing and the stirring, which can be meditative if you let it. And you miss out on knowing exactly what’s going in your food (which is okay sometimes, but every once in a while it is a good thing to make that connection).

I want to mention that I am definitely not immune to eating out. Just because I’m a RD and writing this post doesn’t mean that I home-cook every meal or am completely against eating at restaurants. Trying new restaurants is actually one of my favorite things to do – it allows me to explore and try new foods and connect with my loved ones. However, I recognize the importance of getting back in the kitchen which is why TODAY I’m sharing some of my tips to help you do the same!

A few weeks ago, I posted a call for questions on social media asking you guys what holds you back from cooking at home. The responses I got are what I’m focusing my tips on. Do you have a challenge that’s not listed here? Let me know in the comments and I can brainstorm some more ideas to help you out.

Cooking For One – This is hard! When you’re cooking for yourself only, finding the motivation to cook can be incredibly difficult. Additionally, many recipes out there are family-sized and the thought of having tons of leftovers & food waste is enough to scare anyone away.

• Make less. I know, easier said than done. But just because a recipe calls for 8 servings doesn’t mean you have to make 8 servings. Simply use a measurement converter to cut recipes into your desired amount of portions, and you’ll be all set.
• Embrace leftovers. If you don’t want to convert a recipe, just make the whole thing and enjoy leftovers for meals throughout the rest of the week. You can also freeze any leftovers you have to eat at a later day, week or even month! Another way that you can embrace leftovers is by bringing them to work the next day and sharing with your co-workers, if you’re able to.
• Simplify. You don’t need to make complicated meals for yourself (or anyone, for that matter!). Omelets, wraps, smoothies, stir-fries, soup, oatmeal…these are all healthy EASY options that you can add fruit and/or veggies to to up the nutrition content. Still not sure what to make? Here are some easy recipes that you can try.
• Invite friends over. There’s no better way to get rid of excess food than sharing it with your friends. Show off your cooking skills AND spend time with your loved ones (score!).

Too Tired – I totally feel you. When you’ve had a long day, the last thing you want to do is make a meal. Here are some things  you can do to overcome the tiredness that depletes your kitchen motivation:

• Meal prep! Meal prep! Yes, it’s a trend right now, and it’s a trend that I can get on board with. Do you have an hour or two of free time on the weekends, or even during the week? Why not spend that time pre-chopping veggies or cooking up a batch recipe that you can portion out and eat throughout the busy week? Meal prep does require a bit of work, but being able to just pop something in the microwave when you’re too tired to cook makes it worth it. Need inspiration? Here are some healthy meal prep recipes for you to try.
• Take a rest. I think a lot of us struggle with cooking in the evenings after work because of the notion that we “have” to cook immediately after work, which isn’t true. One way to overcome this is by taking a breakwhen you get home. Take a nap, do some yoga, read a book, take a walk – anything that will help re-energize you and put you in the mood for cooking. Sometimes it only takes a few minutes of relaxing to replete your energy levels.
• Get some help. If you’re cooking for a significant other/spouse, roommates, kids and/or other family members, that can be exhausting. Know that you don’t have to do it on your own! Put those who you are cooking for on dish duty, or have them help you with the actual meal preparation. This will save you some energy and makes it more fun when everyone is involved.

Not Enough Time – It’s no secret that prepping and cooking meals takes time. We all have a million things on our plates, yet we forget about the importance of putting actual real food on that plate (see what I did there?). Here are some ways that you can overcome the challenge of not having enough time to cook:

• Prioritize. Let’s face it: when we say we don’t have enough time to cook, we’re not making it a priority. Sure, cooking does take some extra time. But it doesn’t have to take hours upon hours…and if you truly want to start cooking more, you will find the time. If you have time to check social media, watch Netflix, pick up takeout, and even read this post, then you have time to cook!  Once you make cooking a priority, figure out a way to schedule it in. Maybe you set aside 2 hours on a weekend to meal prep, or 20-30 minutes on a few weeknights to cook something quick. Really all it takes is a mindset shift, where you start thinking of cooking as an important part of your life rather than a burden.
• Meal Prep. This is probably the 10th time I have mentioned meal prep in this post, but it’s truly a solution to many healthy eating challenges, including lack of time. See above for more of my thoughts on meal prep.
• Make it easy. While you are trying to figure out how to make time to cook at home, a potential solution is to purchase pre-prepped foods. Several grocery stores offer pre-chopped fruits and veggies, in addition to meats that are already cooked and seasoned. Additionally, you can find lots of healthy options in freezer sections these days, especially at stores like Trader Joe’s and Whole Foods. One downfall to purchasing pre-prepped foods is the extra plastic, packaging, and cost that comes with it, so I do not think this is a long-term solution. But it’s a good place to start!

But….I don’t even know how to cook! 

That’s okay! You don’t have to be a gourmet chef to figure out how to put simple, healthy meals together. Below are some tips to help you jump-start your cooking skills. Before you know it, you’ll be a pro in the kitchen.

• Get inspired by finding recipes you’d like to try online and in cookbooks.

• Invest in a cookbook or two that is focused on cooking skills for beginners or simplistic recipes.

• Subscribe to a meal delivery service, such as Hello Fresh or Blue Apron. These handy services deliver ingredients for easy-to-make recipes directly to your door. They provide you with step by step instructions so you won’t be completely lost. These are a great place to start if you are new to cooking. Many of them offer free trial meals or a few free ones after you subscribe.

• Take a cooking class. Many grocery stores and community education centers host these. Cooking classes will teach you basic cooking skills to help you feel more comfortable with cooking on your own.

• Reach out to a friend or a family member who cooks. See if they would be willing to share some of their kitchen wisdom with you by cooking a meal together.

• Talk to registered dietitian (hi!). Not only are we nutrition experts, many of us are also passionate about cooking and we all have our own tips and hacks for preparing more meals at home. If you’d like even more advice to help overcome your cooking challenges, don’t hesitate to reach out to me!

Diets. Don’t. Work.

I wish I could scream this from the rooftop…and I do have to say, I’ve come pretty close to doing that.  Because I’m a dietitian, I get constant questions and comments about diets.  From ketogenic, to Slimgenics, to Weight Watchers, to paleo, to Atkins, to gluten-free, to Whole30.  My short answer is always that I don’t support “diets” of any kind, and typically it’s followed up with “well, it’s not a diet, it’s a lifestyle.”  Okay, I get that.  But here’s the thing.  Any plan that encourages you to restrict, omit entire food groups, replace meals with shakes, count points and calories and grams, pee on a stick, or go against what your body needs and craves IS A DIET. 

Now, I understand that some people need to follow certain diets for health reasons, and others may need to eliminate certain foods for a while just to “reset,” which is perfectly fine.  I get that some of these “diets” have the potential to help you establish healthier habits, and bring some self-awareness into your life.  But I’m not into it when diets clearly have a goal to make you feel terrible about yourself or change your body through restriction or other measures that are not sustainable in any way.  Never once have I met someone who has been able to maintain weight loss, sanity or happiness after going on a restrictive or fad diet. This isn’t anybody’s fault: it’s diet culture’s fault for making people feel like they aren’t worthy unless they’re on some sort of a diet.

While seeing someone succeed physically and mentally on a restrictive diet/detox/cleanse is rare, what I have seen is individuals who are able to maintain long-term weight loss, happiness and health with an overall shift in their eating pattern and lifestyle.  Nope, they don’t need to replace their meals with a pre-made shake, avoid dessert completely, exercise for 3 hours a day,  or weigh themselves constantly.  Instead, they focus on eating mostly healthy foods, lots of plants, less junk food and alcohol, and including a balanced amount of movement into their life.  They control their stress, get enough sleep and they don’t forget to live a little by enjoying a cookie or two when they truly want it.  They listen to their bodies, instead of the media and the celebrities who promote the fad diets.

Another issue with diets is that they set people up to feel awful about themselves.  People call themselves “failures” because they weren’t able to maintain weight loss, but it’s not THEM that failed, it’s the diet that failed.  Think about it.  OF COURSE you’re not going to keep up with counting every calorie that goes into your body.  OF COURSE you’re not going to want to drink a nasty protein shake that tastes like chalk for dinner while everyone else is eating pizza.  OF COURSE you’re not going to stick with a diet when you’re starving and not providing your body with the calories that it needs to function properly!

Another point I want to make here is that just because your Aunt Betsy went gluten-free and lost 50 pounds and cured all of her health ailments does NOT mean going gluten-free is going to work for you.  Just because your co-worker’s uncle is the “picture of health” after going on a ketogenic diet does NOT mean you need to jump on the keto train, too.  You see, nutrition, weight loss, health, and so on is not one-size-fits-all.  When it comes down to it, it’s the overall lifestyle changes that people are making after going on a “diet” that allows them to maintain their results.  It’s not the diet itself.  Examples: a person who has been eating fast food on a regular basis for years, who suddenly switches to a “paleo” diet that includes lots of whole foods & vegetables is of course going to lose weight and improve their health.

Some studies have shown that individuals who go on restrictive diets actually do more harm than good to their physical and mental health.  Diets have the potential to damage your hormones and metabolism.  They have the potential to lead to binge-eating, anxiety and even depression.  To the contrary, there is evidence that individuals who eat intuitively and maintain healthy SUSTAINABLE habits are able to improve their health and achieve a weight that their body naturally wants to be at (yep – the weight YOUR body wants to be at may be completely different than what society tells you your weight should be.  More on that later).

Here are some questions to ask yourself before going on a “diet”:

• Is this going to prevent me from being able to eat the foods I love?
• Is this going to prevent me from being able to socialize and enjoy time with friends and family?
• Does this diet require me to restrict my calories past the point at which my body needs to function?
• Does this diet suggest that I avoid or eliminate an entire macronutrient (protein, carbs, fat)?
• Is this diet going to add work and stress to my life?
• Am I going on this diet with a one and only goal to change my body?
• Is this diet going to be difficult to keep up with in the long-term?
• Does this diet require me to drink meal replacements or skip meals entirely?

If you answered yes to any of these, then you might want to re-consider for your own health and sanity.  Instead of going on a “diet,” think about some changes you can make to your life to help you achieve your health goals.  Could you start eating some more vegetables?  Could you start eating meals without distractions, so that you can recognize your fullness more easily?  Could you stop thinking about certain foods as “bad,” so that you aren’t tempted to binge on them?  Could you reach out to a non-diet registered dietitian or therapist who could help you re-frame your thinking, and assist you with setting reasonable goals?

I hope this post has convinced you not to resolve to “diet” this year.  Make this the year of taking care of yourself and listening to your body, not the year of dieting, restricting and obsessing over food.