Author Archives: Baileytri

About Baileytri

http://Www.web-RD.com
Bailey Tri is a student at Purdue University studying Dietetics. Her career goals are to obtain her masters in nutrition and focus on weight management and culinary. She hopes to one day open her own wellness center where she will consult, give food demonstrations, and offer fitness programs to clients.

Spice Up Your Health

January 9th, 2012 | Posted by Baileytri in Blog - (2 Comments)

Are you trying to cut back on the amount of sodium that you are consuming?
Using spices can help add flavor to your food along with other added health benefits. Some great spices that you can add to your diet are: oregano, rosemary, cinnamon, thyme, red pepper, turmeric, and basil.

Oregano- Oregano contains a high amount of vitamin K. It is also high in antioxidants and contains an antibacterial agent. Some foods that you can pair oregano with are peppers, mushrooms, tomatoes, chicken and lamb.

Rosemary Rosemary is a great source of fiber, calcium, and iron. Rosemary may also help to fight cancer cells. It can help improve digestion and circulation while also stimulating the immune system. Some foods that rosemary pairs well with include: chicken, lamb, tuna, salmon, soups, and sauces. It is also a nice accent in dipping oils with fresh breads.

Cinnamon Cinnamon is a significant source of magnesium. It is also a good source of fiber, iron, and calcium. Cinnamon has been found to have anti-inflammatory and anti-clotting actions. It also helps to regulate blood sugar levels. It is a very sweet spice that pairs well with french toast, pancakes, waffles, baked goods, fruit cobblers, yogurt, chai tea, and hot chocolate.

Thyme Thyme is a significant source of vitamin K. It is also a powerful antimicrobial, and antifungal agent. Thyme can be used to season soups, sauces, broths, beans, omelets, fish, and other meats.

Red Pepper Red pepper is a significant source of vitamin A. Capsaicin creates heat which helps to clear congestion, boost metabolism, and control appetite. Red pepper can also help to fight inflammation and has many cardiovascular benefits. Red pepper pairs well with pizza, bread, vegetables, greens, and pasta sauces.

Turmeric Turmeric is a significant source of magnesium and iron. It also has some anti-inflammatory properties. It has been found that turmeric may inhibit cancer cell growth. Turmeric is used in rice, lentils, curry dishes, and cauliflower along with many other foods.

Basil Basil Is a significant source of vitamin K. It also helps to fight inflammation and is a strong antibacterial agent. Basil complements tomatoes, garlic, olive oil. vinegar, peppers, eggplant, squash, mushrooms, poultry and fish.

So put down that salt shaker and experiment with some spices. Using spices is a healthy way to add flavor to your food without all the added sodium. It is an easy change that anyone can make and is a great way to start a better lifestyle especially in the new year.

Healthy Snacks

August 15th, 2011 | Posted by Baileytri in Blog - (0 Comments)

Here are a couple of healthy snacks that even the pickiest of eaters will love. They are simple, quick, inexpensive, and most of all delicious, packed with nutrients that will help fuel your body throughout the day.

Pizza Crisps

-4 whole grain or regular saltines, (preferably unsalted)

-4 teaspoons marinara sauce -Pizza toppings such as cooked broccoli, turkey pepperoni, or shredded chicken.

-4 teaspoons reduced fat cheddar or monterey cheese.

Directions

On each cracker, spread one teaspoon of marinara sauce and add your toppings of choice. Sprinkle with cheese. Place on a plate and microwave until cheese is melted, close to 10 seconds.

Nutrition

Calories-100, Total Fat- 4g, Saturated Fat- 2g, Sodium- 270 mg, Carbohydrates- 12g, Dietary Fiber- 1g, Protein- 4g, Calcium 76 mg

Cheesy Bean Spirals

1 (15 oz) can black beans, drained and rinsed

2 tablespoons olive oil

1 tablespoon lime juice

2 tablespoons ground cumin

2 rectangular sheets soft whole wheat wrap bread

4 ounces sharp, or extra sharp cheddar cheese

salsa (optional)

Directions

Mash beans, oil, lime juice and cumin into a coarse puree with a potato masher or fork; spread half over each whole wheat wrap. Sprinkle with cheese. From the wide side, roll up tightly. Wrap and refrigerate until ready to serve. Cut off 1-inch slices. Place cut-side-down and microwave just until warm (about 20 seconds for 4 spirals) Serve with salsa if desired.

Nutrition

Calories-210, Total Fat- 12g, Saturated Fat- 4g, Sodium 420 mg, Carbohydrates- 18g, Dietary Fiber 4g, Protein- 10 g, Calcium – 169mg

Healthy Tips

August 9th, 2011 | Posted by Baileytri in Student Blogger - (0 Comments)
The next time you sit down for a meal, pay attention to how colorful your plate is.  If it is vibrant in color, you are on the right track, if you are finding your plate to be of white or dull colors, you might want to re-think your choices.  By adding color to your plate (fruits and vegetables) you are ensuring that healthy nutrients are entering your body. For example:
Red: Such as red berries, watermelon, grapefruit, apples, red peppers, red cabbage,  and tomatoes contain lycopene which is great for your heart and mind, keep your urinary tract healthy, and lower your risk of heart disease and other types of cancers.
Yellow & Orange: Such as peaches, oranges, pineapple, lemons, apricots, yellow peppers, pumpkins, and carrots help strengthen your immune system, and keep your vision on point.
Green: How many times have you heard “eat your greens.”  Green foods such as broccoli, green peppers, green beans, lettuce, cucumbers, zucchini, spinach, green cabbage, green apples, green grapes, and honeydew contain lutein and indoles which are packed with key vitamins and minerals that help keep your bones, vision, and teeth healthy.
Blue & Purple: No need for wrinkle cream anymore! Blue and purple foods such as blueberries, grapes, plums, blackberries, eggplant, and purple potatoes contain anthocyanins and phenolics which have been shown to have anti-aging benefits.
White & Brown: Some white and brown foods such as bananas, cauliflower, garlic, onion, mushrooms, ginger, potatoes, shallots, parsnips, and turnips have been shown to help prevent heart disease and cancer.
Eating these foods are not only tasty, but have added health benefits as well. Making sure that your plate is colorful is an easy way to ensure that your body is getting the nutrients it needs to live a healthy lifestyle.