Running on Green Nutrition Counseling

12/11/2024

Is Raw Milk Better for You?

I’m all about eating whole, fresh foods and foods in their most natural state possible, but I’m also an evidence-based dietitian. This means I don’t go by my gut feeling of what is and isn’t good and safe to consume but instead what the science has determined is good. And the data is clear: drinking raw milk is not only dangerous but deadly.

What is raw milk?
Raw milk is milk that has not been pasteurized.

What is pasteurization?
Pasteurization is the process of heating milk to a set temperature (usually 161 F for 15 seconds).

Why is milk pasteurized?
This process kills dangerous germs present in milk, such as E. coli, salmonella, and streptococcus spp. These germs come from infected udder tissue, the soil, water, cow manure, and the milking equipment.

Does pasteurization affect the nutritional value of milk?
No, there is no significant change in the nutritional value of milk. Maybe a little less vitamin C, but who drinks milk for its vitamin C content? Also, if you need vitamin C, this is nothing an orange or apple can’t fix.

Can I drink raw milk if I have a lactose intolerance?
No. Or better yet, you can drink it, but you will have the same symptoms as drinking pasteurized milk.
Raw and pasteurized milk contain lactose, a milk sugar. Pasteurization has no effect on lactose. If you are lactose intolerant, I recommend you drink pasteurized lactose-free milk or any plant-based milk.

Is raw milk better for your gut?
No, raw milk does not contain beneficial probiotic bacteria. It does, however, contain a host of disease-causing organisms. Such as E.coli, salmonella, campylobacter, and listeria. Yummy!

If you want to improve your gut health, eat more fiber-rich foods, such as fruits, vegetables, beans, legumes, and whole grains. And include fermented foods kefir, kimchi, kombucha and sauerkraut. Avoid artificial sweeteners.

Raw milk is especially dangerous for kids, older adults, pregnant women, and people with immunocompromised immune systems.

In summary, stick with pasteurized milk for your and your family's health!

03/02/2024

This is my first day back running. I forgot how much I love it. But it's definitely foggy today, this is my usual shot. Normally, you see buildings behind the trees :)

02/14/2024

Happy Valentine's Day!

02/11/2024

How do you keep fit when the weather is bad outside?

02/11/2024

Sunday treat 😋

02/09/2024

You may have already heard about the listeria outbreak that made 26 people sick in 11 states. The outbreak has been linked to cotija cheese and queso fresco and the company, Rizo-Lopez Foods, has in turn recalled all dairy products for possible contamination.
Do you know what listeria is? Do you know what foods are at high risk for containing listeria? And who should be worried? And what are the symptoms?

What is Listeria?
Listeria is a bacteria that causes listerioses. It can contaminate a lot of foods.
The good news is, that most people when infected don’t get seriously ill.
It is the most harmful to people who are pregnant, people who are 65 years old and older, and people with weakened immune systems.

What are the symptoms?
Fever
Muscle aches
Fatigue
Headaches
Diarrhea
Vomiting

The Foods most likely to contain listeria are:
1. Hot dogs and lunch meat.
2. Soft cheeses, such as feta, brie, camembert, queso blanco, queso fresco or panele. Cheeses made with unpasteurized milk
3. Refrigerated pate or meat spread.
4. Refrigerated smoked seafood.
5. Unpasteurized milk or foods that contain unpasteurized milk

The best way to prevent listeria is to:
-only buy cheeses made with pasteurized milk
-thoroughly cook foods from animal sources and leftover foods
-store ready-to-eat foods at 40 F or lower and eat by Use by date (the longer it sits in the refrigerator the more chance listeria can grow
-stay away from deli foods such as prepared salads, meats, and cheeses
-wash raw vegetables
-keep uncooked meat separate from vegetables

Lastly, if you bought an item that was recalled, don't eat it or throw it away, take it back to the store for a refund or find out how to properly dispose of it (so no one else can get sick).

02/06/2024

A great example of why it is so important to read nutrition food labels.
These are all yogurts. The serving size is equal for all of them, 3/4 cup or 170 g, but the protein content is all over the place. It ranges from 6 to 10 to 17 g per serving.
In addition, one of them is vanilla flavored and has an added 9g of sugar!
Make sure you read food labels before you buy a new food item.

01/31/2024

Hi there,

It's been a while since I introduced myself. I'm Anna-Lisa and I'm a Registered Dietitian Nutritionist. I became a nutritionist because I love good food and I wanted to learn how to be healthy and still enjoy a hamburger or pizza now and then.
I help my clients improve their health by changing their diet. And because each person has different challenges and barriers, the solution is different for everyone.

If you are ready to make a change, schedule your free 15-min consultation today and we can talk about your health goals and how we could work together to achieve your goals.

01/28/2024

Have you ever made a Spanish Tortilla? It's the perfect meal to make midweek, when you don't know what to cook and are running out of groceries but still want a comforting meal. And if you have leftovers, it's the perfect lunch to take to work because it can be eaten at room temperature.

What you need:
olive oil
1 1/2 lb potatoes, peeled and sliced thin
1 onion, peeled and sliced thin
1/2 cup green peas
8 eggs
salt and pepper to taste

Directions:
1. Heat about 2 Tbsp of olive oil in a 9-inch nonstick pan.
2. Add potatoes and onion and cook until potatoes are soft.
3. Mix eggs and 1/4 tsp salt in a large mixing bowl and add potato/onion mixture.
4. Add green peas and stir in.
4. Heat pan with 2-3 Tbsp of olive oil and add mixture when pan is hot.
5. Cook until eggs are set on top. Slide onto a large plate, place another plate on top, and flip over. Slide into the frying pan and cook until golden brown.
6. Cut into wedges and serve with a green salad.

Enjoy!

01/25/2024

I've been talking about vitamin D a lot lately and I wanted to highlight the importance of reading food labels. There are foods that many people assume contain Vitamin D, such as yogurt and cottage cheese but they don't.

This is a picture of a cottage cheese food label, and as you can see it contains ZERO vitamin D. Please read food labels. It may be boring but it is helpful.

✔

01/20/2024

When the temperature dips like it is doing today, the best way to stay warm and cozy is with a hearty soup. I’m going to make a simple vegetarian Split Pea soup. How about you? What do you like to do when it’s too cold to go outside?

01/19/2024

It’s been a while since I ran. It’s cold but loving it.

01/12/2024

If you like something warm and cozy to eat in the morning, I love this new oatmeal from . One serving has 10 g of protein, 6 g of fiber and no added sugar.

01/04/2024

Love these crackers! This is my first time trying 'sGoneCrackers. They are low in sodium, have no added sugar, and are gluten-free.

12/09/2023

The rotisserie chicken is the perfect fast food during this hectic holiday season. It is good for you and easy on the wallet. Just add a salad or other veggies and you have a nourishing meal.

12/06/2023

Beautiful morning in . I love running when it’s cold outside. What’s your best running weather?

12/05/2023

What's your beverage of choice, coffee or tea?

If you want to know what's better for your health here is a quick rundown on both.

Potential Health Benefits of Coffee:
1. High in antioxidants
2. Improves mood, concentration & alertness
3. Associated with a reduced risk of Parkinson's disease, Alzheimer's, and certain types of cancer and lower risk of liver disease.

Potential Benefits of Tea:
1. High in antioxidants
2. Reduced risk of heart disease, stroke, and type II diabetes
3. Less caffeine than coffee, which is better if you are more sensitive to caffeine

The choice depends on personal preference and health considerations. But be mindful of what you put into your tea or coffee. Large amounts of sugar, creamers or flavorings can add extra calories and additives that are not as good for you.

The choice depends on personal preference and health considerations. But be mindful of what you put into your tea or coffee. Large amounts of sugar, creamers, or flavorings can add extra calories and additives that are not as good for you.

12/04/2023