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Milk, Science, and Learning to Talk Like a Dietitian

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Milk, Science, and Learning to Talk Like a Dietitian If you had asked me a year ago what I knew about milk, I probably would have said it has calcium, it has protein, and some people are lactose intolerant. That was pretty much it. I grew up drinking it, I drank plenty of it as an athlete, and I never really thought twice about it. That changed more recently when I started working with Orgain in September. They had just launched an A2 protein shake, and I kept hearing the term “A2” without really knowing what it meant. Now I’m working with the a2 Milk Company (full transparency!), and I’ve learned more about milk than I ever expected to. The science behind it is really interesting. Stick with me. Cow’s milk protein is made up of about 80% casein and 20% whey. Beta-casein makes up roughly a third of that casein, and it comes in different variants, the two most common being A1 and A2. What surprised me most is that they differ by just one amino acid (out of 200+!). At position 67 of the ...
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Wake Up to Pumpkin Spice

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           As soon as September 1st rolls around, I start adding pumpkin puree to almost everything; from yogurt, pancake mix, cookies, smoothies, and my favorite: overnight oats. They are so easy to prepare for the week and have so many benefits. Adding pumpkin gives me an extra serving of vegetables each day that doesn't feel like I'm actually eating a vegetable.      I found a pumpkin baked oatmeal recently and have been choosing that over meal prepping overnight oats because of how easy, quick, and delicious they are! Oats are rich in soluble fiber (beta-glucan) that forms a gel-like solution in the gut that can help increase the growth of beneficial bacteria in the digestive tract, reduce blood glucose spikes, decrease cholesterol levels, and help manage type 2 diabetes and reduce the risk of heart attack and stroke.  Pumpkin is a great source of vitamin A to help vision, fight infections, regulate cell growth and division, and main...
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The Fuzzy Truth About Kiwi Skins

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I will admit I have never been a big fan of kiwis… which is ironically what this whole entire blog is about. Not only have I never been a kiwi’s biggest fan, but I also would never in a million years consider eating the skin of a kiwi… well, up until recently that is. Before I get down to the peel on why you should start eating kiwis, more specifically, with the skin, first let me explain how this topic came to be. About 5 months ago, I was talking with one of my friends when she pulled out a snack… a kiwi, to be exact. I really thought nothing of it until she bit right into it, skin and all. I was mortified, as I was totally unaware you could even eat the skin of a kiwi. The gross, fuzzy outer brown layer did not seem like a pleasurable experience to me. The last thing I wanted to do was eat a hairy fruit. For months, this became a running joke between us: how kiwi skins would magically give you an immune system of steel, especially when unwashed. Well, about 2 weeks ago, I finally de...
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Busy Schedules and Balanced Meals: Meal Prep Ideas

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               Fall semester is often one of the busiest times of the year between classes starting again, long internship days, work, and additional assignments that can make it hard to make a balanced meal every day. When life gets busy it's easy to turn to quick snacks or fast food but planning ahead can make a big difference! I use a few hours of my Sunday afternoon to meal prep lunch for the week so that I don't even have to think about making a meal during the week. It has made such a big difference in my life and I have more time during the week to do something unrelated to school or work!           My go-to is always a bowl that includes a complex carb, protein, and a vegetables - an easy balanced meal :) I like to find recipes/inspo on instagram, pinterest, or just mix and match components to make my own recipe.  Mix and Match: 🍚Bases: sweet potato, quinoa, brown rice, whole wheat pasta    ...
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Making Fiber Delicious One Brownie at a Time

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  Tis the season of sweet potatoes. One of my favorite fall foods to cook and bake with. They are packed with vitamins, antioxidants, and fiber. Try this (healthier) brownie swap this fall season while sweet potatoes are all the rage! Sweet Potato Brownies  Ingredients  1 cup mashed sweet potatoes  2 large room-temperature eggs  1/3 cup nut butter (optional)  1/3 cup of maple syrup  1 tsp vanilla extract 1/2 cup cocoa powder  1/4 tsp baking soda  1 pinch of salt  1/3 cup of chocolate chips  Instructions: Preheat your oven to 350 degrees and bake the sweet potato for ~1 hour or until soft. Remove the skin, mash, and measure out 1 cup. In a mixing bowl, mix together the sweet potato, eggs, nut butter, maple syrup, and vanilla until smooth. Stir in the chocolate, baking soda, cocoa powder, and salt. The batter will be 6. Spread the mixture into a parchment-lined 8x8 pan. Bake for 25-30 minutes until the center is set and firm. Let the ...
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What Working Behind The Scenes at Food Brands Has Taught Me

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  What Working Behind the Scenes at Food Brands Has Taught Me Let's talk about the side of nutrition you don't always see... When I tell people I'm studying to become a registered dietitian (RD), I think most automatically picture me working in a hospital, creating meal plans, or telling people what to eat. And honestly, I get it. That's what I pictured for a long time, too...but one of the coolest things about dietetics is that nutrition goes so far beyond what ends up on someone's plate! Over the past year, I've had the opportunity to experience several different sides of the profession through my dietetic internship. From working with patients in the hospital to stepping behind the scenes at Consumer Packaged Goods (CPG) / food and beverage brands like Kate Farms, Orgain, and The a2 Milk Company, I've gotten a pretty unique look at just how many places nutrition expertise can take you. And while I've learned plenty about marketing, product positioning...
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Happy Soup Season, Everyone!

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Happy soup season, everyone! If you're like me, you've been looking forward to soup season since July. Soups are generally easy and always delicious. They offer so much opportunity to be creative and are such a great way to get in lots of nutrients and hydration. Soup is one of those foods where you can throw a bunch of stuff in a pot (veggies, protein, seasonings, and broth) and it's almost always going to turn out amazing, even if you didn't go in with a plan.   Unfortunately, some soups can be super high in sodium or fat, or very low in fiber, depending on how many vegetables are in it. This is especially true for store-bought/canned soups. I want to challenge you to make at least one homemade soup this year! Here are some tips and tricks for making a more nutritious soup this soup season: Use a low-sodium broth or stock. For creamy soups, try a low-fat or fat-free option such as skim or 2% milk. You can also use veggies such as butternut squash as the base for your ...
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