Ann Tholen, Registered Dietitian Nutritionist

10/09/2023

Keep veggies fun year round by taking advantage of seasonal produce. Winter squashes are adding beautiful color and new interest to the produce section of your grocery stores this time of year.

Have you tried this tasty winter squash, the delicata squash? Often it gets overlooked as just an ornamental squash but it’s our favorite this Fall, not only for flavor but because the skin is easy to cut through and delicate to eat when roasted. Try it topped with a drizzle of olive oil, wine salt and fresh cracked pepper (use Mrs. Dash in place of salt for low sodium dietary needs).

Halve the squash lengthwise, scrape out the seeds and cut into 1/2 inch slices. Roast at 425 for 20-25 minutes flipping once. It will be a new Fall favorite!

05/11/2023

It’s that time of year again and I found this article particularly helpful for picking a great watermelon. Fruits make a great healthy way to enjoy dessert or make a great snack. Patients with Diabetes can (and I would argue should) enjoy fruit in appropriate amounts relative to their nutrition needs. Adding variety to your meal pattern is the key to sustainability.

Although watermelon does not rank high on the totem pole for antioxidants, it’s definitely not to be scoffed at. Studies show when consumed prior to a workout it can reduce muscle soreness and its citrulline content (especially in yellow varieties) has been shown to help with erectile dysfunction in men.

Originally thought to have a large effect on blood glucose levels, more recent studies have proven it to be a low glycemic load fruit, on average ranking around 5 for most varieties (low is considered 0-10). When enjoyed in a reasonably portioned amount (~ 1 1/4 cup cubed), it should have a small effect on blood sugar…. so feel good about enjoying this summer treat!

It's important to know how to pick out a good watermelon, regardless if you are at the grocery store or the local farmers market.

05/08/2023

The Standard American Diet meets fashion…

05/01/2023

On a mission to prove plant based eaters can easily meet their protein goals.

04/20/2023

Creating a new protein shake a day combo as a meal replacement and this one seriously tastes better than dessert. I used the Fairlife salted caramel flavor. It offers 44 grams of protein, 14 grams of fiber and only 1 gram added sugar. Recipe link below.

https://www.eatlove.is/recipes/0cf32359-8d82-4178-a411-d7d61ebeeac9

Throw all ingredients in a blender except cacao nibs and blend. Garnish the top with cacao nibs.

04/12/2023

Protein needs only increase while calorie needs decrease with age. Your diet should reflect these changes and may need to be assessed and redistributed. I’ve started using continuous glucose monitoring as a tool for weight management with patients and while wearing a monitor myself these past couple months, I’ve seen this to be true in real time.

While experimenting with different ingredients, macros, glycemic load and responses, this is my new favorite shake combo with over 33 grams protein, 13 grams fiber and 15 grams carbohydrate. Simply blend 1 cup frozen mixed cherry berry blend with 1 chocolate Fairlife shake and 2 tbsp cacao nibs. 😋

01/23/2023

I want to dispel a couple common nutrition myths I often hear that are very relative to these economic times.

First, is that it cost too much to eat healthy. It can certainly feel that way in these times when food costs are at an all time high. Just the cost of eggs alone at nearly $5-6 per dozen has consumers reconsidering their routine breakfast options.

Another common myth I’ve always heard, is that eating a plant based diet makes it challenging to consume adequate protein. This is one of the reasons some patients shy away from this style of eating for themselves and their families. This is definitely something to be considered. As a weight loss and endocrine dietitian, I often promote eating a high protein, reduced carbohydrate diet for weight management, diabetes and its prevention. And true, plants ARE carbohydrates.

This begs the question, is it possible to eat a plant based diet, affordably, that offers protein equivalent to animal sources of protein? 🤔 I would say an affirmative yes to all the above. 👏

The cost of plant protein, which can provide an array of all essential amino acids and plenty of total protein, remains affordable for all budgets when sourced from whole plant foods such as nuts, seeds, nut butters, tofu, quinoa and legumes to name a few. 🫘🥜

Enter this quick favorite breakfast option I put together and often enjoy at home. At just $1.00 per serving it is budget friendly and currently costs less than two large eggs prepared at home, or the common unhealthy but often labeled “cheap” fast food breakfast.

It offers ZERO added sugars, more than 9 grams of fiber making it glycemic friendly, and 15 grams of plant based protein per serving. By the way, that’s more than those two large eggs combined. 😉

Recipe as follows: Microwave 1/3 cup frozen organic mixed berries in a small bowl for approximately 30 seconds. Mash with a fork and drain excess juice. Stir in 1 tsp chia seeds. Toast an English muffin (Dave’s Killer bread for additional protein) and top with 1 to 1.5 tbsp natural peanut butter. Sprinkle tops with 1 tbsp h**p hearts and add chia seed/berry blend.

08/05/2022

Need a quick way to boost your fiber intake at breakfast while staying within your reduced carbohydrate macros?

Don’t reach for another highly processed keto cereal and try this Chocolate Chia Seed Pudding which offers 20 grams of fiber and only 18 net carbs, uses simple plant based ingredients and honestly tastes so good it could serve as dessert.

07/24/2022

What makes a good healthy snack? This is a question I hear daily from my patients. Most of the time the answer is simple, something straight from nature without a label (like a plant). With regards to calories and macros, a snack should be around 200 calories or less, contain at least 5-7 grams of protein, be a good source of fiber for satiety and offer less than 15 grams net carbohydrate for most diets. This one is my personal favorite crunchy sweet snack that also happens to fit every bill (recipe below).

It makes a great snack for people with Type 2 Diabetes and Prediabetes as it offers the powerful spice, cinnamon. A little over 1/2 teaspoon per day has been linked to improvements in A1C, and glucose metabolism as it improves insulin sensitivity. Using it in coffee or smoothies, in place of concentrated sugars, is a great way to sweeten foods naturally.

I would also caution not to buy your average run of the mill cassia cinnamon which is much cheaper (and not a problem in smaller doses) but can be toxic when using it at higher therapeutic doses of more than 1 teaspoon per day. Look for a ceylon cinnamon which is a true cinnamon of much greater quality, and offers a more delicate flavor without toxins. It can be ordered online or found at Whole Foods.

Recipe: Top one plain rice cake with 1 tbsp natural peanut butter. Sprinkle with 1 tbsp shelled h**p hearts (good source of protein and heart healthy fats), add 1/4 banana thinly sliced (freeze the rest for later use in smoothies or oatmeal), and sprinkle with 1/4 tsp Ceylon cinnamon. Enjoy!

06/11/2022

This is one of my favorite smoothie combinations yet and makes a delightful reduced carbohydrate meal replacement for these hot summer months. The protein to carbohydrate ratio is a perfect 1:1 which is what I prefer when meal planning for glucose metabolism abnormalities. It also offers 15 grams of fiber per serving from the chia seeds and raspberries which can moderate the glycemic load. Enjoy!

06/05/2022

If you enjoy soup year round, as I do, give this one a try. Pairs perfectly with a light pasta salad, 1/2 grilled cheese or egg salad sandwich for a perfect vegetarian meal.

05/26/2022

Yes, I’ve said all of these, minus the top left…. I love making meal plans no matter how time consuming.