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Claxton Dietetic Solutions Articles

Food Drive Fun!
I would say we have officially entered the season of food drives, especially here in east Tennessee. As Thanksgiving approaches in 3 weeks many organizations and businesses are sponsoring food drives to help those less fortunate than ourselves by providing them with shelf stable food to fill their pantries and plates. And their main need?  Canned foods. Typically, most people go to their cupboards and find those cans that have moved their way to back of the shelf and decide to donate those. And that is completely fine! But how can we provide those less fortunate with the best nutrition? What canned foods provide the most bang for their buck? Below I have outlined a few canned foods that pack a powerful nutrient punch in their convenient long-lasting package.   1)      Beans- Beans, whether black, white, green, kidney or navy, provided plant based protein and fiber to meals. They do lose folate in the canning process but their iron and calcium content is comparable to the dry beans you soak and cook at home. To decrease the sodium content of these beans, rinse them before using (reducing up to 35% of their sodium content!) and don’t add salt to the dish at the table. 2)      Corn—Canned corn delivers the same amount of fiber as fresh at 25% less cost. Canned corn does lose vitamin C during the canning procedure, but the prolonged heating that comes with canning actually boosts antioxidant activity. 3)      Pumpkin—Pumpkin is high carotenoids and these compounds are actually made more available through cooking and canning. Another plus: Canning ups the calcium, iron, magnesium and vitamin K content of pumpkin 4)      Tomatoes- Canned tomatoes have lycopene released through the preservation process. And they come in just about any form you would need them (diced, chopped, whole, etc.) 5)      Tuna (in water)- This is a lean protein option high in omega 3 fatty acids which studies have shown can help relieve depression and anxiety by strengthening the synapse connections between neurotransmitters. 6)      Chick peas- Similar to the bean group, peas are a lean protein source, that are full of fiber. You can use these in soups or even place on top of a salad. Choosing theses canned foods to donate in your local food drive ensures those on the receiving end are getting versatile, healthy food options. You could even go the extra mile (which most dietitians like to do anyways 😊) and tape recipe suggestions to the cans to make meal time even easier for those who get them! You can even use the most recent recipe posted on our recipe page! Happy donating!
Exercising When It's Cold Outside
As I sit to write this blog post, I am surrounded by Halloween candy. Chocolate, sweet, sour, tart, you name it, someone at my office is trying to hand me candy. And Halloween is just the beginning of the holiday season, soon followed by Thanksgiving and Christmas. That means, my friends, it’s only the beginning of cookies, cakes, treats, etc.  And rightly so! Holidays are for celebrating and celebrating usually involves a treat (or 2 😊). But for some people, especially those on weight loss journeys or even those simply trying to maintain their current weight, the holiday season can be intimidating as it throws many challenges our way. My biggest piece of advice for balancing calorie intake and calorie output is 1) moderation and 2) exercise. Today we are going to talk about the second one, exercise. Now that the weather is cooler and daylight savings time is this weekend (bringing night time around  5:30 PM) exercising outside is not really an option anymore. And the early evening darkness may make it hard for you to find the motivation to leave the house and go to the gym after work. So what do you do? I have highlighted 5 exercise apps below that you can utilize indoors and most of them don’t require any equipment at all. Pricing for these apps is also listed and are very reasonable. Read on for more information. New Apps: TRX: This app offers real-time coaching on a variety of exercises- running, functional training, yoga, suspension training (requires equipment you have to buy ahead of time), or cycling. TRX does offer a 14 day free trial and subscriptions are $4.99 monthly or $39.99 annually. FITON App: This one is FREE and gives you the ability to personalize your profile by choosing how often (how many days) and for how long (duration of exercise) you want to work out and selecting your favorite types of exercise. Prenatal and postnatal exercises are available as well. Some require equipment, others do not. And did I mention it’s free?! Gixo: This app provides live trainers! They are available for 15-, 25-, or 40-minute sessions and guide you through running, walking, HIIT, or strength routines. Gixo offers a 7 day free trial, then subscriptions are 19.99/month or 14.99/month if you sign up for an annual contract. Studio Tone It Up: Who run the world? Girls! This app is geared towards women only. The coaches guide you through workouts like cardio, yoga, barre, boxing, strength training and kettle bell. They offer new classes every week which helps prevent you from burning out. They offer a 7 day free trial and then subscriptions are 12.99 + tax per month. Yoga Wake Up: This app encourages you to start your practice as soon as you wake up by playing calming music that eases you into 10 minutes of morning stretches. This is a great first step for first time exercisers or those who aren’t ready to commit to expending a lot of time or energy. Subscriptions are $9.99/ month, $34.99/6 months, or $53.99/year Any of these sound like great indoor exercise options to me and all are cheaper than a monthly subscription to a gym! Head on over to the recipe page for a no bake pre/post exercise snack option! Happy exercising!
Halloween Candy
It’s hard to believe it’s already late October. I sure do love it though! The trees here in Tennessee are gorgeous and the weather is finally cool. This is definitely my favorite time of year. It’s also the start of many festive holidays. First on the list…Halloween! We are about a week away from sweet trick or treaters coming door to door to collect candy. My boys (ages 3 and 1) are dressing up as Woody and Buzz Lightyear from Toy Story. They don’t really understand why people dress up but they DO understand that if you do you get candy. They LOVE candy. Who doesn’t love candy, really? Adults and kids a like love a little sugar rush. But how do we as adults stay on track with food and weight goals during this time? I have outlined some of the most popular candies below. I separated them into 2 categories (chocolate and fruity) and then listed them high to low based on sugar content. I believe the sugar content is the most important piece of nutritional information to keep in mind, especially if you have diabetes. Calories and grams of sugar have been rounded to nearest whole number for easier reading. Remember, portion control and moderation is always the best piece of advice to hold onto. All foods can fit into your meal plan in moderation. Tell shame and guilt they can take a back seat this Halloween. Now, onto the details… Chocolate: Sugar High to Low Tootsie Pop (1 pop): 60 calories, 10 grams sugar Raisinets (1 snack size): 70 calories, 10 grams sugar KitKat (2 Piece Bar): 70 calories, 9 grams sugar Peanut M&Ms (1 snack size bag): 90 calories, 9 grams sugar Reese’s Peanut Butter Cup Miniatures (2 mini cups): 90 calories, 9 grams sugar 3 Musketeers (2 minis): 50 calories, 8 grams sugar  Mounds/Almond Joy (1 snack size): 80 calories, 8 grams sugar Pay Day (1 snack size): 90 calories, 8 grams sugar, 2 grams fiber, high in protein Nestle Crunch Miniature (1 snack size): 60 calories, 6 grams sugar Hershey’s Special Dark (2 miniatures): 90 calories, 4 grams of sugar Fruity: Sugar High to Low Twizzlers (1 snack size pack): 50 calories, 10 grams   Mike & Ikes (1 snack size pack): 50 calories, 10 grams Jolly Ranchers (2): 50 calories, 8 grams sugar Air heads (1 snack size): 50 calories, 7 grams sugar Smarties (1 roll): 25 calories, 5 grams of sugar Dum Dum Lollipop (1): 20 calories, 4 grams sugar   After reading this information, will you be filling your candy bowl with different options? There is no right or wrong answer. Knowledge is power and hopefully this information will help you make informed choices on this spooky holiday. Head on over to the recipe page for a fun recipe to serve if you are hosting a Halloween party. Happy Haunting!