My career passion is sports & performance with a compassion for weight management/chronic disease management such as Diabetes, Heart Disease, and food intolerances. When I entered the world of health education I quickly found that some view the dietitian similar to visiting the dentist… painstaking.  A particular event in my career sparked me to change my approach to teaching as I preached the importance of increasing this nutrient and decreasing that nutrient. One class participant said to me, “Ok now that you have told me this information can you put this in terms of actual foods?” A very humbling experience yet it reminded me to never forget the power of foods, real foods. This was demonstrated in early times by Greek physician Hippocrates, "Leave your drugs in the chemist's pot if you can heal the patient with food." 

We all know that America as a whole is in a health crisis, with a population suffering from obesity, diabetes, food allergies and numerous other health conditions. As a result, our nation has become obsessed with food. Hungry for knowledge of: how to eat, how to cook, and stay healthy amidst the demands of our time and money.  Americans make, on average, 61 trips per household per year to the grocery store. During these trips consumers try to navigate the barrage of new products claiming gluten-free, hormone-free, low fat, low calorie, low sodium and not to mention organic and how organic is organic. Is your head spinning yet?

There is no better classroom for “hands on” visually enhanced nutrition education than at a supermarket. I am excited to seize this opportunity and provide education right in your local Cosentino’s market. Working in a supermarket ideally positions a dietitian to make a big impact in educating shoppers on what to buy, prepare, and which foods are healthier. I hope by partnering with Cosentino’s market I can help you in making proper food decision; whether its label reading, creative ways to utilize whole grains or deciding if a gluten-free diet is truly necessary for you. Stay tuned for grocery store tour sign ups and further blogs where we’ll discover a plethora of healthy food choices at Cosentino’s Markets.

As part of UMKC's Athletic Performance Team, UMKC student-athletes have the privilege of working with a nutritionist. Over the past few years Nutritionist Rebecca McConville has dedicated much of her time to talk to the student- athletes, providing teams and individuals with informative presentations about the importance of nutrition on their athletic performance.  In the past, Rebecca has met with and presented to many of the teams and has given them different ideas of what foods and drinks are best to consume for their particular sport. A new feature to the nutritionist programming is providing the teams with personalized grocery store visits with Rebecca.  In the early months of this spring semester, she has met with three different UMKC athletic teams at local grocery stores to show them the importance of picking the right foods. Men's Basketball, Women's Golf, and Women's Soccer have each had a walk-through of a grocery store with Rebecca. 

After arriving at the stores, the student-athletes and nutritionist started in the produce section, where most of their shopping should be done.  She walked them through every section of the store, pointing out things that the student-athletes should look for as well as things to steer clear from. Charter Lawson, freshman on the Women's Golf team, said, "I learned that different colors effect overall health, and don't always believe what is on the front of the box or packaging." 

Assistant Strength and Conditioning Coach, Jeanne Rankin, added, "Rebecca helps the student-athletes decipher what is actually healthy as opposed to what just claims to be healthy. I think the best advice Rebecca gave was that you should shop the perimeters when you go to the grocery store. Rebecca has done a handful of presentations to our student-athletes, but the grocery store tour has been the most hands on." 

Junior Jordan Andrzejewski of the Women's Soccer team commented on the grocery store trip, as well. She stated, "I surprisingly learned a lot. Who knew there was dry peanut butter and mixing it with water could save you about 100 calories!"

The UMKC Athletic Performance team was created to assist in the personal and athletic development of the Kangaroo student-athlete. The education and assistance are supported by a team of talented athletic trainers, strength and conditioning coaches, and life skill coordinators. The Performance Team Programming gives student-athletes and coaches the opportunity to gather information to support a healthy lifestyle and achieve optimum athletic performance.

Courtesy: UMKC Athletics/MSH Photography | Nutrition Education at Local Grocery Store

Courtesy:UMKC Athletics | Release:02/15/2013

Fresh Fruits- A Few of Our Faves (Notice the bright colors!)

Bananas

Because of their impressive potassium content, bananas are highly recommended by doctors for patients whose potassium is low. One large banana packs 602 mg of potassium and only carries 140 calories. That same large banana even has 2 grams of protein and 4 grams of fiber. Fun Food Fact: The banana plant is not a tree - it belongs to the same family as the lily and the orchid, which makes It the world's largest herb!

Recipe - The Elvis Sandwich

Grilled PB & Nana Sandwich

Ingredients To make 2 sandwiches:

• 4 slices of regular soft white bread
• 2 tablespoons creamy or crunchy peanut butter
• 1 large ripe banana, peeled and sliced
• Softened butter

Directions

Preheat a flat pan on the stove top over medium-high heat. Spread peanut butter on two slices of bread, and then top with slices of banana. Top with remaining two bread slices. Spread butter on the outside tops and bottoms of bread and grill until golden brown. Serve immediately.

Blueberries

Blueberries are one of the very few fruits that are native to America. Blueberries were quite useful during the Civil War when served as a staple food for the soldiers. Even today, North America remains the largest producer of blueberries. Blueberries don't just make your smoothies and cereal taste better; they contain high levels of antioxidants. Some research has shown blueberries can slow degenerative diseases associated with aging and improve motor skills.

Health Benefits of Blueberries

• Blueberries are loaded with vitamins, minerals, and anthocyanin.
• They help in removing toxins and supply all the essential nutrients to the body.
• Blueberries prevent aging by neutralizing the free radicals in the body.
• They help in effective weight loss.

Recipe - Blueberry Yogurt Smoothie

​

Ingredients

• 2 cups fresh blueberries (can substitute frozen)
• 1 cup plain greek yogurt
• 1 1/2 cups low-fat milk

Preparation

Process all ingredients in a blender or food processor until smooth, stopping to scrape down sides. Serve immediately.

Red Grapes

Oranges

The orange is one of the most common and popular fruit.  It is well-liked because of its easy availability all year round, dense nutrition, and it tastes good. Oranges are an excellent source of vitamin C and flavonoids.  One orange (130 grams) supplies nearly 100 percent of the recommended daily dietary intake of vitamin C.

When you eat a whole orange, it provides good dietary fiber.  Leave in the albedo (the white matter under the peel) as much as possible as the albedo contains the highest amount of valuable bioflavonoids and other anti-cancer agents. An orange packs over 170 different phytonutrients and more than 60 flavonoids, many of which have been shown to have anti-inflammatory, anti-tumor and blood clot inhibiting properties, as well as strong anti-oxidant effects.

Strawberries

Recipe - Strawberry Avocado Salsa

Makes 4 servings

Ingredients

• 1 cup finely chopped strawberries
• 1/4 cup finely chopped peeled avocado
• 2 tablespoons finely chopped red onion
• 2 tablespoons chopped fresh cilantro
• 1/2 teaspoon grated lime rind
• 2 tablespoons fresh lime juice
• 2 teaspoons finely chopped seeded jalapeño pepper
• 1/4 teaspoon sugar

Preparation

Combine all ingredients in a medium bowl; toss gently. Serve with tortilla chips, or top grilled chicken or fish.

In what location of the grocery store should you spend the most time? No, not the wine and spirits department : ) It’s the Produce Department! On a nutrient density-to-calorie ratio, nothing beats fresh fruits and vegetables. Fresh produce contains all of nature’s vitamins and nutrients, and on any given day there are literally hundreds of items from which to choose. Let’s take a little stroll down the aisle…

Fresh Vegetables- a Few of Our Faves (Notice the deep colors!)

Broccoli

Broccoli was first cultivated in Rome and was brought to America by Italian immigrants during the 16th century

Health Benefits of Broccoli

• Broccoli is effective in preventing various types of cancers including breast cancer, uterus cancer and cancer of the lungs, colon, kidneys, liver, etc.
• Broccoli is known for its detoxification properties because it is packed with sulphur, amino acids, and vitamin C.
• The presence of Beta Carotene, Zeaxanthin, phosphorus, and Vitamins A, E & C in broccoli makes it excellent for eye health.
• Broccoli should be included in the diet for building strong bones and for boosting immunity.

Spinach

We all know that Popeye made himself super strong by eating spinach, but you may be surprised to learn that he may also have been helping to protect himself against inflammatory problems, oxidative stress-related problems, cardiovascular problems, bone problems, and cancers at the same time. Popeye popularized spinach, but it's too bad he ate it out of a can. Fresh spinach retains the delicacy of texture and green color that is lost when spinach is processed. Raw spinach has a mild, slightly sweet taste that can be refreshing in salads, while its flavor becomes more acidic and robust when it is cooked. Among the world's healthiest vegetables, spinach comes out at the top of the  list for nutrient content. Rich in vitamins and minerals, it is also concentrated in health-promoting phytonutrients such as carotenoids (beta-carotene, lutein, and zeaxanthin) and flavonoids to provide you with powerful antioxidant protection.

Beets

Although typically a beautiful reddish-purple hue, beets also come in varieties that feature white, golden/yellow or even rainbow color roots. Beets' sweet taste reflects their high sugar content, which makes beets an important source for the production of refined sugar ( the beets that are used for sugar consumption are of a different type than the beets that you purchase in the store). Raw beet roots have a crunchy texture that turns soft and buttery when they are cooked. Beet leaves have a lively, bitter taste similar to chard. The main ingredient in the traditional eastern European soup, borscht, beets are delicious eaten raw, but are more typically cooked or pickled

Ever consider why it seems Eastern Europe and Russia have so many citizens who live to over 100 years of age? Maybe it’s the borscht!

Borscht Recipe

• 2 tablespoons extra-virgin olive oil
• 1 medium onion, chopped
• 2 cups reduced-sodium beef broth, or vegetable broth
• 1 medium russet potato, peeled and diced
• 1/2 teaspoon salt
• 1/4 teaspoon freshly ground pepper
• 1 1/2 cups steamed cubed beets, 1/2-inch cubes
• 2 teaspoons red-wine vinegar
• 1/4 cup reduced-fat sour cream
• 1 tablespoon prepared horseradish (optional)
• 1 tablespoon fresh chopped parsley

Preparation

1. Heat oil in a large saucepan over medium heat. Add onion and cook, stirring, until beginning to brown, about 4 minutes. Add broth, potato, salt and pepper; bring to a boil. Reduce heat to a simmer, cover and cook until the potato is just tender, about 8 minutes. Add beets and vinegar; return to a boil. Cover and continue cooking until the broth is deep red and the potato is very soft, 2 to 3 minutes more.
2. Combine sour cream and horseradish in a small bowl. Serve the soup with a dollop of the horseradish sour cream and a sprinkle of parsley.

Kale

Kale belongs to the cabbage family. It is purple or green in color and consists of central leaves that are not a part of the head. It is available in different leaf colors, including pale green, green, violet green, dark green, and a shade of violet brown.

Health Benefits of Kale

• Similar to any other super food, kale is loaded with vitamin A, B complex, and C. It is also a powerful antioxidant.

• One portion of kale is equal to just about 36 calories and can fulfill your Vitamin A needs for the entire day. It is also rich in beta carotene and enhances vision.
• It is a rich source of minerals like copper, calcium, iron, and manganese.
• It is rich in dietary fiber and contributes to effective weight loss.
• Kale is anti-inflammatory and prevents skin diseases.

Swiss Chard

Recent research has shown that chard leaves contain at least 13 different polyphenol antioxidants, including kaempferol, the cardioprotective flavonoid that's also found in broccoli, kale, strawberries, and other foods

The amazing variety of phytonutrients in chard is quickly recognizable in its vibrant colors, including the rich, dark greens in its leaves and the rainbow of reds, purples, and yellows in its stalks and veins. Virtually all of these phytonutrients provide antioxidant benefits, anti-inflammatory benefits, or both

Swiss chard is not only one of the most popular vegetables along the Mediterranean but it is one of the most nutritious vegetables around and ranks second only to spinach. Slice leaves 1-inch wide and the stems 1/2-inch wide and boil for just 3 minutes. We only recommend eating the stems of varieties with white stems; colored stems are very tough.

Sauteed Swiss Chard with Orange

Serves 4

Ingredients

• 1 tablespoon extra-virgin olive oil

• 2 bunches Swiss chard (large stems removed), leaves cut into 1-inch strips
• Zest from 1 orange, cut into wide strips, plus juice
• Coarse salt and ground pepper

Directions

In a large skillet, heat oil over medium-high. Add Swiss chard and orange zest. Cook, tossing frequently, until chard wilts, about 4 minutes. Season with coarse salt and ground pepper, then add juice of the orange; toss to coat. Serve immediately.

Recipe credit : marthastewart.com

Carrots

Carrots are available throughout the year, although locally grown carrots in season in the summer and fall are the freshest and most flavorful. While we usually associate carrots with the color orange, carrots can actually be found in a host of other colors including white, yellow, red, or purple.

Carrots are perhaps best known for their rich supply of the antioxidant nutrient that was actually named for them: beta-carotene. However, these delicious root vegetables are the source not only of beta-carotene, but also of a wide variety of antioxidants and other health-supporting nutrients.

In a recent study from the Netherlands, foods with deeper shades of orange and yellow have emerged as the most protective against cardiovascular disease. And even more striking, carrots were determined to be the most prominent member of this dark orange/yellow food category.

Our favorite preparation method for carrot is oven roasting, which brings out the natural sweetness. We like this recipe:

Ginger-Roasted Carrots

Ingredients

• 1 lb fresh carrots, trimmed and peeled - or 1 lb baby carrots

• 2 tablespoons brown sugar, packed
• 2 tablespoons butter or 2 tablespoons margarine
• 1 teaspoon fresh ginger, minced

Directions

1. Preheat oven to 400 degrees.
2. In a small saucepan, or in microwave, melt butter and add brown sugar and ginger, stirring to blend.
3. Combine the sauce and carrots and stir to coat. Pour coated carrots on a sheet pan.
4. Place the pan in the oven and roast the carrots for 20 minutes or until fork tender.

Juicing is an excellent way to combine superfoods to create the powerful dose of nutrients your body needs to unlock a super you. This month, Cosentino’s will present you with healthy juicing recipes that use superfood ingredients purchased at your neighborhood Cosentino’s Market.

Why Juicing? Juicing is:

• easy to digest and can increase your metabolic rate.

• an easy way to get beneficial enzymes, which are primarily found in raw foods, into the body. Enzymes in fresh fruits and vegetables have the vital role of converting food into body tissue and energy.
• ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease.
• is high in antioxidants and other immune enhancing properties.
• can help to accelerate recovery from illness and improve or alleviate symptoms.

For our juicing blog we'll be using a Jack LaLanne Power Juicer Deluxe. It is an inexpensive centrifrugal juicer extractor that allows you to add ingredients with their peels and seeds intact.

Jack LaLanne's Daily Detox Juice

A detox a day keeps the doctor away!

Pro tip: We found this recipe to be a bit tart. We recommend adding some agave syrup or honey as a natural sweetener.

1. 6 asparagus stalks (trimmed)
2. 1/2 lemon (peel intact)
3. 1/2 cucumber (peeled)

Juicing is an excellent way to combine superfoods to create the powerful dose of nutrients your body needs to unlock a super you. This month, Cosentino’s will present you with healthy juicing recipes that use superfood ingredients purchased at your neighborhood Cosentino’s Market.

Why Juicing? Juicing is:

• easy to digest and can increase your metabolic rate.
• an easy way to get beneficial enzymes, which are primarily found in raw foods, into the body. Enzymes in fresh fruits and vegetables have the vital role of converting food into body tissue and energy.
• ensures that the body is getting sufficient amounts of phytochemicals, substances in plants that are considered among the most powerful ways to fight disease.
• is high in antioxidants and other immune enhancing properties.
• can help to accelerate recovery from illness and improve or alleviate symptoms.

For our juicing blog we'll be using a Jack LaLanne Power Juicer Deluxe. It is an inexpensive centrifrugal juicer extractor that allows you to add ingredients with their peels and seeds intact.

Image courtesy of www.aliveandwell.tv.

Jack LaLanne's Healthy Heart Juice

To kick-start our juicing blog we decided to start with Jack LaLanne's Healthy Heart Juice.

1. 2 oranges (peeled)
2. 3 brussel Sprouts
3. 1 bunch seedless red grapes
4. 1 small or 1/2 large pomegranate (seeds)

Win your own Jack LaLanne Power Juicer!

 

The biggest danger to the heart and arteries comes from saturated fats, found mostly in meat and high-fat dairy products. The fat in most nuts is unsaturated, the "friendlier" kind of fat that lowers LDLs, the so-called bad cholesterol. Cashews, almonds, and peanuts are full of monounsaturated fats.

Nuts are rich in an amino acid that could be linked to heart benefits. This amino acid, called arginine, helps relax blood vessels, which can reduce the danger of coronary artery disease. A Harvard School of Public Health study showed that women who ate nuts regularly had a 32% lower risk of having a non-fatal heart attack compared to women who avoided nuts.

A one-third cup of nuts provides about five grams of protein and is equivalent to one ounce of lean meat. Nuts are an excellent source of protein, fiber and vitamin E.

Walnuts 

Walnuts are the only nuts that contain a significant amount of omega-3s in the form of ALA, and are known for their high antioxidant activity. Walnuts can be sprinkled on salads, cereal, oatmeal and added to your favorite baked goods. 

Brazil nuts 

They have more selenium than any other food. One nut delivers your entire day’s worth!

Almonds

A handful of almonds consumed daily aid weight loss, regulate blood pressure, and bring down the chances of coronary heart disease. Almonds are a good source of Vitamin B2, E, copper, manganese, and potassium. 

Buy ‘plain’ nuts that haven’t been mixed with salty flavorings or sweet candies. Keep nuts in a tightly closed container for up to three months. Keep some at your office desk for an easy mid-day snack. Sprinkle nuts on oatmeal or salads, and add chopped nuts to many recipes for extra flavor and fiber.

Whole grains are a great way to boost your metabolism and increase your energy! What are whole grains? Whole grains are unrefined grains that haven't had their bran and germ removed by milling. These unrefined grains are better sources of fiber and other important nutrients, such as selenium, potassium and magnesium. Whole grains are either single foods, such as brown rice and popcorn, or ingredients in products, such as buckwheat in pancakes or whole wheat in bread.

Oats

Ten years ago, the FDA approved a label publicizing the association between a diet high in oat fiber and the reduction of cholesterol. Further research has proven this claim to be true: The fiber in oats lowers total cholesterol and LDL cholesterol, or the bad type of cholesterol. With every 1 percent reduction in LDL cholesterol, heart-disease risk is lowered 1 to 3 percent. Oats also contain plant chemicals that have antioxidant properties.

Barley

A top source of beta-glucan, a fiber that lowers cholesterol and helps control blood sugar. Whole grain barley is a healthy high-fiber, high-protein whole grain boasting numerous health benefits. When cooked, barley has a chewy texture and nutty flavor, similar to brown rice. Although soup is the most popular way to eat barley, you can use it like any other grain such as couscous or rice

Barley trivia:

98% of barley grown in the United States will never make it into your soup! Barley is refined to make barley malt - a key ingredient in beer, and is also grown for feeding animals used for food.

Quinoa

Pronounced "KEEN-wah”, it is technically not a grain, but rather a member of the same food family that contains spinach, Swiss chard, and beets. Many researchers refer to quinoa as a "pseudocereal." This term is typically used to describe foods that are not grasses but can still be easily ground into flour. Quinoa is a perfect food to include on a gluten-free diet, since it not only lacks gluten but doesn't even belong to the same plant family as wheat, oats, barley, or rye.

Researchers date the popularity of quinoa to approximately 3000 BC, when its consumption became widespread in the Andes mountains regions of South America. The most common type of quinoa you will find has an off-white color, but red and black quinoa is becoming more available. Store quinoa in an airtight container. It will keep for a longer period of time, approximately three to six months, if stored in the refrigerator.

Many people chose to rinse quinoa after purchase to remove any bitter taste that may remain in the seeds. An effective method to do so is to place the quinoa seeds in a fine-meshed strainer and run cold water over the quinoa while gently rubbing the seeds together in your hands. After completing this process, you can taste a few seeds to determine if a bitter taste remains. If it does, simply continue this rinsing and rubbing process until you no longer taste a bitter residue.

Check out our recipe for Quinoa salad