Review: MeasureGlass


measuring-glass-1
Original Image by MeasureGlass

By: Nikki Nies

Adequate nutrition and optimal exercise is only successful when in conjunction with adequate hydration. While using bottled Poland Spring or generic store brand water bottles can be used as a gauge of how much water you’re drinking per day, as we know, it’s 16.9 ounces, what if you don’t want an entire water bottle? What if you want to partake in more sustainable practices and not add to the elusive amount of waste we have already created and accumulated? Glass cups and measuring cups are great addition to any household or individual that wants to quickly track liquid intake. Especially the MeasureGlass created by Mr. Rob Jones.

The concept behind MeasureGlass is great! As we all know, the size and width of glasses are all different, but by observing a concrete number of how many ounces you’re drinking per day limits future headaches! I know my competitive side comes out when I can visually see how many ounces I’ve had within a given time period instead of drinking from an ungraved glass.

MeasureGlass is sturdy and microwavable safe. Additionally, there’s no need to rummage through your cabinets to find appropriate measuring cups as the glass’ measurements don’t wear off with use. It’s worth noting that without a pouring spout, pouring liquids can get messy, so keep a towel nearby.

Future recommendations I have for MeasureGlass include the offering more than just the 10.25 ounce glass. I personally would prefer a glass that is a solid 2 cups/16 ounces, which is easier to track how much I have drank throughout the day. Adding up 10.25 ounces times 4 times throughout the day isn’t as quick of mental math for me as 16 ounces times 2.  The offer of larger sizes of MeasureGlass could be a great way to expand the product as well. I would be more likely to use a 32 ounce glass as I tend to be on the go. With that said, a glass lid would be a positive addition as I don’t want the glass spilling water all over my car.

I have also noticed that it can be hard to see the engraved measurements, so future MeasureGlasses might use red, black or blue writing measurements for the glass’ measurements to stand out more against milk or other nonwhite liquids.  MeasureGlass helps one track liquid intake by measuring out the amount of liquid one wants to drink at that moment, with manually tallying of consumption required.

MeasureGlass has a lot of potential and I appreciate the founder, Rob Jones’ initiative and contribution to the nutrition and health industry.  You can purchase the MeasureGlass directly from the website and/or from Amazon for $14.95!  Have you tried MeasureGlass yourself? What tips do you have for consumers to best utilize their MeasureGlass?

Check out MeasureGlass on Twitter | Pinterest | Blog | Amazon | Site 

Disclosure Agreement: Review of MeasureGlass was due to compensation from the company’s whose products were reviewed. We Dish Nutrition tested each product thoroughly and gives high marks to only the very best. Opinions expressed at We Dish Nutrition are our own. 

Summer Travels: Staying Trim on a Beach Vacation


Image by Drifting Like a Feather via Flickr
Image by Drifting Like a Feather via Flickr

By: Nikki Nies

There used to be a time when dining out was limited to only special occasions. Fast forward to present day and families eat out because it’s Tuesday or because it is easier to grab a meal on the run. Yet, with the rise of dining out, in 1999, the Journal of the American Dietetic Association published a study reporting that the more frequently women dined out, the higher the intake of total calories, fat and sodium. With restaurants serving large portions, finishing all that is served and justifying frequent splurges of higher fat, calorie menu selections, moderation of such meals is needed to stay trim while enjoying vacation.

Still, making arrangements and reservations for vacation can be anything, but relaxing. Sometimes we need a vacation from a vacation as all the planning is exhausting. Rather than eliminating vacation from schedule entirely, a relaxing beach vacation where lounging and recharging are the scheduled activities can be sometimes what is most needed. Yet, before jetting off to the beach resort, make sure to use some of the below tips to stay trim while on vacation, returning much happier and relaxed!

Suggestions:

    • Instead of equating dining out as an opportunity for carte blanche, remove the concept of obtaining ‘indulgences’ solely from food and instead focus on indulging in a mystery book, massage or quality time with the family. When redirecting indulgences to other great experiences in life, it will become easier not to overindulge in calories!
    • Order half sized portions, appetizers, share entrees or opt to take leftovers home for tomorrow’s meal.
    • Don’t be afraid to ask to ‘have it your way.” Restaurants are moreaccustomed to guests requesting (easy) modifications to dishes. For example, it’s not unheard of to ask for dressings, sauces and/or gravies on the side or for part of the meal to be “doggy bagged.”

      Original Image by Daniella Segura via Flickr
      Original Image by Daniella Segura via Flickr
    • Aim to “eat in” once a day! Staying in for breakfast or eating last night’s doggy bagged meal can save calories and dollars. Bringing along some low sugar oatmeal, cereal and/or breakfast bars can do the trick too or head to the local market to keep fresh fruit on hand for breakfast and snacks.
    • Sample delectable foods in “moderation” instead of feasting. Keeping treats to once a day allows one to enjoy the “local” food while maintaining desired weight.
    • Take advantage of surroundings and go for a morning run on the beach or afternoon hike. Take every opportunity to sightsee via walking.   The friction from the sand can increase intensity if desired.
    • The mini bar in room is the start of many guilty extra snacks and drinks! Hide the key or keep the fridge closed to limit temptation and overindulgence.
    • Traveling can be dehydrating. Add a few days in the sun and water requirements increase exorbitantly. When possible, keep ice cold bottles of water stocked in r fridge and have some water on hand when out. Also, keep the triple digit calorie drinks at bay with unsweetened hot or cold tea, coffee, sparkling water, club soda or by adding some lemon or lime to ice water. Enjoying a drink or two is expected, but keep in mind each alcoholic drink can add an extra 150-450 calories and added sugar.
    • Take on the challenge of ‘5 a Day.’ Daily, make every effort to eat five servings of fruits and vegetables. These efforts will aid in meeting daily fruits and vegetables quota and make one more satisfied with the added fiber.
    • Go easy on the condiments. For example, half of the fat in Arby’s Southwest Chicken Wrap or Ultimate BLT Wrap comes from the ranch sauce or mayo. Limit intake of creamy sauces or soups, opting for ketchup, marinara, mustard or BBQ sauce, which tend to be less than 25 calories per serving.
    • Take advantage of the abundant amounts of seafood from the nearby ocean! Seafood is a delectable way to get your weekly dose of fish that are high in omega 3 fatty acids. Make sure to order grilled or non buttered fishes as they are lower in fat and calories than the fried or battered dishes.

For your next beach trip, keep these tips in mind so you can have your cake and eat some fruits and vegetables too.

Sources: http://www.webmd.com/women/features/vacation-eating

http://traveltips.usatoday.com/eat-healthy-during-vacation-1747.html

http://www.webmd.com/diet/obesity/9-ways-to-take-your-diet-on-vacation

Seventh Day Adventist’s Mindful Practices


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Original Image by Bobbi Bowers via Flickr

 

By: Nikki Nies

While studying for my RD exam, I’ve come across and have been quizzed on various ethnic cultures and dietary restrictions. As you have seen, I’ve read more about dietary practices during the Lenten season and have delved further into what Kosher really means. Up until now, I’ve had a pretty good idea about what those dietary practices entailed, but the diet of Seventh Day Adventist is foreign to me. Do you feel the same way? Not quite sure what Seventh Day Adventist means?

Join me in the fun of learning all the details now! While the Seventh Day Adventist church promotes autonomy, the relationships in the church are meant to call one another higher, to live as positive examples of God’s love and devotion. In regards to diet and health, this means:

  • Gluttony and excess are to limited
  • The key to wellness is balance and temperance
  • Limit alcohol, tobacco and mind altering drugs, which can affect clear minds and wise choices
  • It’s believed a well balanced vegetarian diet that emphasizes legumes, whole grains, fruits, nuts, vegetables and sources of vitamin B12 will promote optimal health
  • Like the MyPlate guidelines, Adventists are advised to limit processed foods, sugar, sugar substitutes and food additives.

To remind you, a vegetarian diet has more benefits than the costs of the abstinence of meat. A vegetarian diet continues to provide evidence of lower risk of heart disease, cancer, diabetes,obesity and/or high blood pressure.

Being vegetarian isn’t a requirement to be part of the Seventh Day Adventist church, yet many of the church go beyond the vegetarian diet,either eating raw foods or vegan. One of its founders, ellen White’s vision for the Seventh Day Adventist included eight principles for a healthy lifestyle: fresh air, sunshine, abstemiousness, rest, exercise, nutrition, water and trust in a divine power. The second part of the White’s vision included the establishment and devotion of health reform, health education and treating the ill in a new way.

As you can see, Seventh Day Adventist’s dietary practices are very similar to those of vegetarians, if not more strict. I’m proud to see the founder, White’s vision and principles for the church have been upheld since inception in the 1860s. For any of you that are practicing Seventh Day Adventist’s are there any key practices that I’ve missed? What personal practices do you follow in your daily life?

Sources: http://www.adventist.org/vitality/health/

http://www.adventist.org/beliefs/ http://www.seventhdayadventistdiet.com/

https://www.adventistarchives.org/fundamental-beliefs-of-seventh-day-adventists.pdf

新年快樂


1400361914By: Nikki Nies

Happy Valentine’s Day! For all those that are celebrating this love filled Hallmark holiday, I hope you’re enjoying yourself! For those that are looking for other events and/or happy moments to celebrate, why not join me in celebrating Chinese New Year! As the Chinese say, 新年快樂 (xin nian kuai le!). While those that follow the Gregorian calendar have already celebrated the New Year as of January 1st, double dip in New Year’s, starting new healthy habits and/or learning about Chinese dietary customs during this time of celebration!

Since the Chinese use a lunar calendar, the festivities are also known as the Spring Festival and the Lunar New Year, Chinese New Year celebrations run from Chinese New Year’s Eve to the last day of the month of the Chines ecalendar, the Lantern Festival.  This means that celebrations often extend for more than two weeks, since the Lantern Festival is not until the 15th day of the first month.

With the Gregorian calendar, Chinese New Year falls on different dates each year, between January 21 and February 20. This year it officially starts on February 19th, but like many holidays, preparations and celebrations may start well before that.  It is customary for families to thoroughly clean the house to sweep away any ill fortune.

Each New Year as a presiding animal zodiac, which rotate in a twelve year cycle-at, ox, tiger, rabbit, dragon, snake, horse, goat, monkey, Rooster, dog, and pig. Each animal represents a year in a 12-year cycle, beginning on Chinese New Year’s Day. This year’s celebration is personally important to me as it’s the Year of the Sheep, which is “my year.”  What do I mean by “Year of the Sheep?”

The upcoming 2015 year of the Sheep is the inspiring period; it will try to leave behind any unstable affair and connections with the aim to carve a new more honest pattern of relations.

Chinese New Year Traditions:

  • 10-year cycle of heavenly stems. Each of the ten heavenly stems is associated with one of the 5 elements of Chinese astrology: Wood, Fire, Earth,Metal, and Water. The elements are rotated every other year
  • Yin and Yang association alternates yearly. i.e. Yang Wood, Yin Wood, Yang Fire, Yin Fire, etc.
  • Eight individual dishes are served to reflect the belief of good fortune associated with the number eight. If there was a death in the family in the year prior, seven dishes are served.
  • Preceding days: on the eighth day of the lunar month, a traditional porridge is served in 201112311452057656remembrance of an ancient festival, called La. The women of the household at first light, offers to the family ancestors and household dieties. Laba garlic turns green from vinegar to create pickles. “La month” is similar to Christianity Advent.
  • On Chinese New Year’s Eve, many eat vegetarian
  • Biggest event is the “Reunion Dinner” on Chinese New Year’s Eve. Fish is often times served. Part of the fish will be saved overnight due to the phrase “may there be surpluses every year”
  • Garlic and preserved meat are saved for Chinese New Year’s Day
  • In northern China, dumplings (jiao zi, 餃子) are often served around midnight, as they symbolize wealth. Their shape resembles a Chinese sycee, a type of silver or gold ingot currency
  • In southern China, 粘 糕 (nian gao) is served, a glutinous new year cake. 粘 糕 literally translates as “New Year cake”, with a homophonous meaning of “increasingly prosperous year in and year out.”
  • eight-treasures-rice-cakeOther commonly eaten foods during the celebrations: 1) Eight Treasures Rice contains glutinous rice, walnuts, different colored dry fruit, raisins, sweet red bean paste, jujube dates, and almonds; 2) “Tang Yuan” – black sesame rice ball soup; or a Won Ton soup 3) Chicken, duck, fish and pork dishes 4) “Song Gao” translates to “loose cake”- which is made of rice which has been coarsely ground and then formed into a small, sweet round cake 5)“Jiu Niang Tang” – sweet wine-rice soup which contains small glutinous rice balls

If you love the pizazz that comes with lion dances, fireworks, family gatherings,lighting firecrackers, visiting friends, the exchange of giving money in red envelopes and/or hearty food, join me in celebrating Chinese New Year! I can’t wait to make dumplings, rice and just enjoy the start of a New Year! Again, 新年快樂!

Photo Credit: Open Clip Art,Celtnet and X Zone 

Food Sources: http://www.gotohoroscope.com/chinese-zodiac-ram.html

http://www.chinesenewyears.info/chinese-new-year-traditions.php

http://www.history.com/topics/holidays/chinese-new-year-traditions

http://www.chinahighlights.com/travelguide/special-report/chinese-new-year/

https://www.yahoo.com/food/10-chinese-new-year-foods-c1423811122143.html

10 Ways to a Healthier YOU!


Health-Map-471x282By: Nikki Nies

Being honest with ourselves’ goals and future lifestyle changes is the best thing to do moving forward.  While one might have the best intentions of losing weight, as we all know, learning how to walk is essential and part of the foundation of learning how to run.  With that said, with the New Year upon us, there’s no better time to jumpstart healthier changes.  BUT, while there are ten suggestions to a healthier lifestyle, you know, deep down, what changes will stick and what changes are not realistic to implement.

You don’t have to implement all ten changes, as that may be too overwhelming and backfire in the long run, but incorporating one or two ideas that best fit into your daily routine can provide insurmountable intrinsic and extrinsic benefits.

1. Drink more water! Aim for 16 oz. of water with each meal and snack

2. Plan at least one more meal per week in advance.  Meal ideas :

Breakfast:

  • 1 cup egg whites, 1/2 cup old fashioned rolled oats, 1 cup blueberries, 1 tablespoon raw honey
  • Flatbread sandwich with 3/4 cup egg whites, lean meat, cheddar cheese, spinach, onions and black olives
  • 2 scrambled eggs, 1/4 cup cheddar cheese and Canadian bacon on an English muffin

Lunch/Dinner: 1047445.large

  • Chicken and flank steak, 1/2 cup white rice and 2 cups steamed vegetables
  • 4 oz. extra lean ground turkey, 1/2 cup sweet potatoes, 4 cups spinach with olive oil and vinegar dressing
  • 4 oz. salmon, 2 cups broccoli with 2 tablespoons of organic unsalted butter
  • 2 oz. turkey breast, 1 oz. raw, unsalted nuts, sliced cucumber
  • 6 oz. oven roasted chicken breast 1, 1 cup vegetables and 2/3 cup brown rice
  • 1/2 cup brown rice, 4 oz. tilapia and 1 cup steamed green beans
  • 1/2 cup chickpeas, 1/4 cup fat free cheddar cheese and 2 tablespoons olive oil

Snack:

  • Banana and peanut butter smoothie
  • 1/2 cup cottage cheese with 1 tablespoon natural nut butter or 1 cup of blueberries
  • 1 cup oatmeal and protein shake
  • Fresh pineapple and yogurt
  • Handful of almonds and an apple
  • Carrots and hummus
  • Peanut butter and jelly sandwich
  • Brown rice cake with almond butter and string cheese

3. Make meat proteins a side dish, not main entree of meals

4. Follow the 80/20 rule-with healthy options 80% o the time, but still having the occasional indulgence

5. Instead of concentrating on the number of calories consumed, focus more on the variety of colors and foods you’re eating from the increased intake of fruits and vegetables

6. Gradually cut down on calories where you are willing to make lifestyle changes you can live with

7. Be patient and realistic–remember that small changes do make a difference and that it’s more important to FEEL better!

8. Sharing is caring! Share your latest achievements via social media! Post on Facebook the latest meal you made, take a picture and upload to Instagram of the view at the top of a mountain you’ve hiked and/or follow motivational and inspirational quotes on Twitter

9. Use the outdoors as your gym will decrease excuses of working out.  While it’s winter, indoor swimming, hiking, rock climbing and biking are great year round exercises!

10. Find a partner, a support system and/or accountability buddy to encourage, confide and motivate you to make healthier choices.

If you need more information, please search and contact a Registered Dietitian near you! Keep us posted on your lifestyle changes! What healthier lifestyle additions are you adding to your day to day life? Good luck!

Photo Credit: Care2 and Green Bean Delivery 

October’s Breast Cancer Awareness Month!


By: Nikki Niesbc6

I apologize for this mid October blog post on Breast Cancer Awareness Month, but better late than never right? One of dear loved ones is currently battling breast cancer and I hope that through this month’s awareness and beyond, we can continue to support the cause and encourage individuals and families’ to continue to have hope!

In 1991, Janelle Hail, a survivor, created Breast Cancer Awareness Month as a commitment to the global community education other women about breast cancer and the importance of early detection. Now, The National Breast Cancer Foundation(NBCF)works with women to provide support services, prevention and resources to provide awareness. Additional good news? NBCF offers FREE mammograms through their hospital affiliations.  To show your support for this great foundation, you can donate today!

Prevention is a very real way to take a proactive stance on the battle with breast cancer.  What’re you waiting for? Take the leap today to learn how to prevent breast cancer. It’s important for you to take very good care of yourself before, during, and after cancer treatment.

  • Stay active as much as you can–even if that means taking a walk around the block or vacuuming your house
  • Make sure to eat balanced meals, with adequate protein and complex carbohydrates.
  • Even if you don’t feel like eating, it’s important to eat small, frequent meals of calories rich foods  to ensure you have enough energy.
  • Keeping water on hand can help you to remember to stay adequately hydrated!

So, stop comparing your breast size with your neighbor and become more proactive with regular mammograms today!

Photo Credit:Dr. Minna Blog

Sources: http://www.nationalbreastcancer.org/breast-cancer-awareness-month

http://healthfinder.gov/NHO/Octobertoolkit.aspx

http://www.cancer.org/healthy/morewaysacshelpsyoustaywell/breastcancer

http://www.nationalbreastcancer.org/breast-cancer-nutrition