Tips for Smart Snacking

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When we think about snacking, we often picture unhealthy foods like cookies, chips, and candy, but healthy snack options can be an important part of our daily diet. According to a study published in the National Library of Medicine snacking can keep blood sugar and energy levels steady between meals, prevent overeating at mealtimes, and provide more opportunities to get the right nutrients each day. Below are some tips for healthier snacking that are easy, delicious, and dietitian approved.

  • Think of snacks as small meals. Use the MyPlate model to plan your snacks. At a minimum, try to include a source of protein and a source of carbohydrate, for example an apple with peanut butter or grapes with cheese. When possible, add vegetables to the snack to add fiber, water, vitamins, and minerals to your diet.
  • Make small changes to your current snacks. For example, if you like snack packs from the supermarket that include a mix of meat, cheese, nuts, crackers, or fruit, try to recreate your own healthier (and less expensive) version at home. Look for low sodium cold cuts, low fat cheese, unsalted nuts, berries, and high fiber or whole grain crackers.
  • Enjoy a variety of healthy snacks. Check out NOAH recipes or speak with a dietitian at NOAH for personalized snack ideas.

Check out these healthy snack ideas to get you started:

  • 2 Tbsp hummus with 1 cup cucumbers, carrots, grape tomatoes and/or celery sticks
  • 4 dates with 1/4 cup almonds
  • 2 Tbsp natural peanut butter with 2 celery stalks and raisins (ants on a log)
  • 1/4 cup salsa and 1/3 cup cooked quinoa
  • 1/2 cup low sodium cottage cheese with fresh tomato and basil
  • 6 oz Greek yogurt with
    • 1/2 Tbsp honey
    • 1/2 sliced apple or mango
  • 20 grapes dipped in Greek yogurt and frozen
  • Brown rice cake and 2 Tbsp almond, peanut, or sunflower butter
  • Turkey jerky and 1/4 cup mixed nuts
  • 1 hardboiled egg with whole wheat bread or high fiber crackers

Get Fresh at Your Local Farmers Market

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There are many ways we can properly fuel our body, and a good way to start is by being surrounded by nutritious foods such as the ones you can find at the farmers market. Around the valley, you can find a variety of farmers markets with local vendors and farmers year-round. You can find fresh produce, delicious food, and even homemade products. It’s a great way to try new things you wouldn’t typically find in stores.

Reasons to attend a local farmer’s market:

  • Enjoy seasonal produce – the produce is as fresh as it gets and usually at its peak in flavor.
  • Support your local farmers – this helps the local economy by supporting small businesses and creating more jobs.
  • Cheaper prices – you can typically find great deals on conventional and organic produce.
  • Less carbon footprint – farm to table is much closer when you’re shopping at your local farmer’s market a few miles away from home.
  • Physical activity – you’ll do plenty of walking while traveling between vendors and getting some fresh air is always a great decision.
  • Variety – you’ll find a variety of vendors selling pasta, bread, and fruits and vegetables among many other edible and non-edible items.

Tips for the farmer’s market:

  • Get there early – you want to increase your chances of finding the most variety before the crowd arrives.
  • Bring your own bags – most booths don’t offer any and you can help save some plastic.
  • Bring the family, pets are welcomed too – this is a great way to involve children by allowing them to choose their fruits and vegetables.
  • Talk to the farmers – they love sharing about their farming practices and will share some tips and tricks on food preparation.
  • Shop the color of the rainbow – For a well-balanced diet, pick fruits and vegetables of all different colors for a variety of vitamins and minerals.
  • Sample before you buy – this allows you to try different products without having to buy them first.
  • Shop the deals – walk around once writing down prices or produce and come around a second time shopping for the best prices. If you find a great deal, buy extra to freeze, or make into large batches for leftovers.  

On WIC, SNAP, or 60 years and older? Keep reading.

If you are on WIC or are a qualifying senior, you may be eligible for $80 (per family member) to $100 toward your purchase of locally grown produce at a participating farmer’s market. Collect coupons from February 15 to September 30 at these participating locations: Locations – Arizona Farmers Market Nutrition Program (azfmnp.org).

SNAP Recipients:

Do you have a SNAP/EBT card with an active balance? For every $1 you spend, you receive an additional $1 to spend on fruits and veggies, dried beans, and edible plants and seeds – there is no daily limit on how much you can double.

Click here for participating locations: Locations — Double Up Food Bucks Arizona (doubleupaz.org)

If you have any questions regarding nutrition related concerns, request an appointment online or call 480-882-4545 to schedule with one of NOAH’s registered dietitians.

Easy Egg Substitutes That Won’t Cost You The Farm

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People can’t stop talking about the price and availability of eggs and we don’t blame them. 

According to a report from the U.S. Bureau of Labor Statistics, the average price for a dozen eggs increased by 53% over the last year and doesn’t show signs of coming down anytime soon.  

Luckily, if we’ve learned anything through supply shortages and rising costs in recent years, it’s how to let go of everyday staples and learn to get by with alternatives.  

Finding an alternative to eggs might be easier than you think.  

Aside from being fried, scrambled, poached, deviled, and chopped – a great source of flavor and protein – eggs are most often used as a recipe ingredient to help baked goods rise, thicken sauces and soups, bind dry ingredients together, and add moisture. 

Egg Alternatives – Replaces one egg in a traditional recipe.

Leavening (helps baked goods rise) 

  • ¼ cup of diet soda, seltzer, or carbonated water 
  • 2 tbsp. water, 1 tbsp. vegetable oil, and 2 tsp. baking powder 
  • 1 tsp. baking soda and 1 tbsp. vinegar 

Thickening 

  • 1 tbsp. plain gelatin dissolved in 1 tbsp. cold water, then add 2 tbsp. of boiling water 
  • ¼ cup mashed white or sweet potatoes 
  • 1 tbsp. ground flaxseeds (or chia seeds) and 3 tbsp. water 
  • 3 tbsp. aquafaba (liquid from canned/cooked beans) 

Binding and Moistening  

  • ½ cup bananas, mashed 
  • ¼ cup unsweetened applesauce (replaces eggs, butter, and oil in traditional baking recipes or box mixes) 
  • ¼ cup canned pumpkin or squash 
  • 2 tbsp. tomato paste 
  • ¼ cup soft tofu (pureed)  
  • ¼ cup plain yogurt 
  • 3 tbsp. creamy nut butter 
  • ¼ cup buttermilk 

Take inventory of which of these ingredients are floating around in your pantry or fridge, pair them up with savory or sweet recipes, and see how these egg alternatives measure up to the real thing. It might take some trial and error to find what flavor and texture works in your favorite recipes, but it sure beats the price of eggs. 

Keep in mind that while these substitutions for eggs might make a recipe turn out the same, the nutritional value may differ. Eggs are a great source of protein which is essential to your diet. If you have questions about creating or maintaining a balanced diet, schedule an appointment with one of NOAH’s registered dietitians today. 

Exercise Options: Alternatives to the Gym

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The start of a new year is the perfect time to set goals and prioritize your health. Adding physical activity to your routine is a great way to support your overall wellness, reduce stress, and boost your energy. You don’t need a gym membership or hours of free time to make it happen—there are plenty of creative ways to stay active, even with a busy schedule. Before beginning a new exercise program, be sure to consult with your healthcare provider.

Recommendations

  • For adults: at least 30 minutes a day, five days a week of moderate-intensity aerobic activity (ex. brisk walking, riding a bike, and mowing the lawn). Preferably, also with two days a week of muscle strengthening exercises (ex. Lifting weights, using resistance bands, and some forms of yoga).
  • For children ages 6 to 17 years old: at least 60 minutes (one hour) or more of moderate-to-vigorous intensity activity most days and at least three days a week of muscle strengthening exercises.
  • For more information, please check out CDC guidelines.

Outdoor Exercise Options

  • Walk or jog around your neighborhood
  • Hike at a local trail
  • Play basketball, frisbee, tennis, etc. in your own yard or a park
  • Jump rope in your garage or outside
  • Take a bike ride
  • Do gardening and yard work

Home Options

  • Walk briskly around the house or up and down stairs
  • Dance to your favorite music
  • Use home cardio machines like a treadmill, stationary bikes, or rowing machine
  • Use free weights, resistance bands, or one of these items lying around your house for muscle strengthening
  • Download a cardio or strength training app, many of which don’t require any exercise equipment.
  • Exercise videos. YouTube is full of videos for cardio, muscle strengthening, yoga/stretching, and other exercises.

Join a Team or Take a Group Class

  • Joining a team or taking group classes is a fun and social choice.
  • Check out City of Phoenix Parks and Recreation for classes and team sports for youth and adults.
  • Your local gym may have classes or you can go to a specialized studio for things like martial arts, spin, barre, yoga, etc.

Whether you’re aiming for more outdoor adventures, fun group classes, or quick at-home workouts, every small step counts toward better health and well-being. Schedule an appointment with your NOAH provider today for more tips and tricks to bettering your health this year.

Managing Your Child’s Diabetes During the Holidays

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The holiday season is a time for celebration with family and loved ones, but it can be challenging for children with type 1 or type 2 diabetes to manage their blood sugar levels. Changes in daily routines, special meals, and an abundance of new foods can lead to fluctuations in blood sugar. However, with a few mindful strategies, children can enjoy the holidays while staying healthy.

Here are some tips to help keep holiday eating fun and balanced:

  1. Follow the “MyPlate” Method: Encourage your child to fill half their plate with non-starchy vegetables, a quarter with lean protein, and a quarter with carbohydrates.
  2. Choose Non-Starchy Vegetables: During holiday meals, load up on options like broccoli, cauliflower, peppers, zucchini, Brussels sprouts, and asparagus.
  3. Carb Counting: Help your child keep track of carbohydrates to manage blood sugar levels and medications effectively. Work together as a team to monitor intake throughout the day.
  4. Don’t Force Finishing Meals: If your child takes more food than they can eat, don’t pressure them to finish everything.
  5. Sweets in Moderation: It’s okay for your child to have sweets, just aim for small portions and keep an eye on their overall intake.
  6. Monitor Blood Sugar Frequently: With holiday treats and activities, be sure to check your child’s blood sugar levels more often to stay on top of any changes.
  7. Stay Active: Incorporate physical activity, like a family walk or fun games, to help regulate blood sugar and keep everyone moving.

Most importantly, enjoy the holiday festivities together and don’t stress too much over perfect routines. The key is balance and enjoying the moment!

If you have questions about managing diabetes during the holidays, schedule an appointment with your NOAH provider today. Our team can connect you with one of NOAH’s in-house dietitians to create a personalized plan for navigating the holiday season with ease.

Get Cooking with NOAH’s Must-Have Fall Cookbook!

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Fall is here, and what better way to embrace the season than with the irresistible flavors of NOAH’s Fall Cookbook? 🍂 Compiled by NOAH’s expert team of nutritionists, this cookbook is your go-to guide for cozy, healthful, and delicious meals that will warm your heart and satisfy your taste buds all year long.

From simple, tasty snacks to impressive sides, drinks, and desserts, the Fall Cookbook has it all! Whether you’re looking for quick and easy dishes or recipes that will take your culinary skills to the next level, this collection has something for everyone. Each recipe has been thoughtfully designed and adapted by our Registered Dietitian Nutritionists to be nutritious and bursting with flavor.

These recipes are perfect for everyone—from heart-health-conscious foodies and those managing diabetes to anyone who loves food that tastes amazing and nourishes the body. With NOAH’s Fall Cookbook, you’ll discover new favorites to make again and again.

Registered Dietitian Nutritionists at NOAH care about the food you eat, and how it tastes. That’s why each recipe has been thoughtfully created and adapted to be healthy, nutritious, and something you will enjoy eating. So whether you or a loved one are looking for fall flavors that support heart health or a diabetic-friendly diet, or you just love food and want it to taste good and be good for you, these recipes have you covered.

Get the NOAH Fall Cookbook

Get Your NOAH Fall Cookbook Today!
Cozy up with a homemade pumpkin spice latte, whip up a batch of pumpkin gnocchi, or enjoy the crunch of spiced pumpkin seeds. Whatever you’re craving, NOAH’s Fall Cookbook has it covered.

For personalized guidance or to make healthy eating even easier, reach out to NOAH’s nutrition services. Your health journey starts with delicious, healthy choices—download your copy of NOAH’s Fall Cookbook now! 🌟

If you have any questions about your healthy diet or ways to make changes, contact NOAH about our nutrition services.

Heart-Healthy Foods for November: Seasonal Choices to Boost Your Well-Being

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As we settle into November, the crisp fall air brings a delicious variety of seasonal foods that are not only comforting but also great for heart health. These foods are packed with nutrients that support cardiovascular wellness, making them perfect additions to your diet as we head into the colder months. Let’s take a look at some top heart-healthy choices for November!

1. Pumpkin

Pumpkin is more than just a festive decoration; it’s a heart-healthy superfood! Packed with fiber, potassium, and vitamin C, pumpkin helps lower blood pressure and cholesterol levels. Try adding pumpkin puree to soups, stews, or even smoothies to give your heart a healthy boost.

2. Sweet Potatoes

Sweet potatoes are rich in potassium and fiber, which contribute to heart health by helping to manage blood pressure and cholesterol. They’re also a great source of beta-carotene and vitamin C. Roast them as a side dish, add to salads, or make a warming sweet potato soup for a nutritious meal.

3. Dark Leafy Greens

Greens like kale, Swiss chard, and spinach are abundant in antioxidants, fiber, and heart-friendly vitamins like folate and potassium. Leafy greens help reduce blood pressure and lower the risk of heart disease. Add them to salads, and soups, or even blend them into a green smoothie.

4. Cranberries

Cranberries are full of antioxidants and polyphenols that support heart health by reducing inflammation and improving cholesterol levels. They’re also a great source of vitamin C. Enjoy them fresh, dried, or as a sauce alongside your favorite fall dishes.

5. Walnuts

Walnuts are loaded with omega-3 fatty acids, which are known to reduce blood pressure and inflammation. A handful of walnuts makes a perfect snack, or you can add them to salads, oatmeal, or baked goods for a tasty, heart-healthy crunch.

6. Apples

Apples are rich in soluble fiber, particularly pectin, which helps lower cholesterol levels. They also contain flavonoids that benefit heart health. Enjoy apples sliced with almond butter, in a hearty fall salad, or baked with a sprinkle of cinnamon for a warm treat.

Enjoying Heart-Healthy Choices This Fall

Adding these heart-healthy foods to your November menu can help you maintain cardiovascular health while enjoying the comforting flavors of the season. Need guidance on how to incorporate more of these nutritious choices into your diet? NOAH’s nutrition experts are here to help!

Schedule an appointment with a NOAH provider to learn more about heart-healthy eating.
📞 Call 480-882-4545 or visit our website to request an appointment.

Smart Tips to Enjoy Sweets Without Harming Your Teeth!

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Don’t let the sugar in those treats trick you and harm those precious pearly whites! Our dental experts have a few tips to help you sort through all that yummy candy on halloween night so that you reduce your risk of getting cavities.
Read more

Healthy Halloween Tips

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Feeling spooked by all the Halloween candy? Thinking of skipping trick-or-treating this year? Here are some fun ways to enjoy treats with family and friends while keeping your Halloween safe and healthy!

  1. Buy fewer bags of candy. 

    Especially if going door to door will be limited this year, try to buy less than usual for the candy that will be given out or kept in your house.

  2. Choose the mini sizes. 

    Larger candy bars come with double or triple the calories. To enjoy your favorite treats without going overboard, opt for the smaller sized candy.

  3. Eat before you treat.

    If you and your family decide to go out trick-or-treating or even to a socially-distanced event, make sure you are eating a balanced meal beforehand to avoid overeating any sweets. A good meal should include some protein and fiber to keep you full and satisfied!

  4. Stay active.

    Whether you’re walking around, doing activities at home, or having a spooky dance party, staying active each day is important to keep your body strong and healthy.

  5. Make your own treats.

    Using this year to begin new traditions could be a great way to have more family time and make healthy choices too. Below are some ideas for snacks that are festive, easy, and good for you!

BONUS CONTENT: recipe ideas for a Healthy Halloween!

  • Boo Bananas – cut bananas in half and place mini chocolate chips as eyes and a mouth.
  • Clementine Pumpkins – peel a clementine and add a small piece of celery to represent the stem of a pumpkin.
  • Witches Broomsticks – cut mozzarella cheese sticks in have and shred one end to make it look like a broom. On the other end, insert a pretzel stick to represent the handle of the broom.

Heart-Healthy Foods for October: Boost Your Wellness This Fall

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As the weather cools down and fall colors take over, it’s a perfect time to focus on heart-healthy foods that can keep you feeling your best. The fresh, seasonal produce and wholesome ingredients available in October make it easier to enjoy nutritious meals that support your heart health. Here are some heart-friendly foods to include in your diet this month:

  1. Pumpkins & Squash – Rich in fiber and antioxidants, these fall staples help lower cholesterol levels and keep your heart happy.
  2. Sweet Potatoes – High in potassium and vitamin C, they help regulate blood pressure and strengthen your immune system.
  3. Kale & Leafy Greens – Packed with vitamins and minerals, they support overall cardiovascular health.
  4. Pomegranates & Apples – These fruits are rich in antioxidants, which help reduce inflammation and improve blood flow.
  5. Nuts & Seeds – Almonds, walnuts, and flaxseeds are excellent sources of heart-healthy fats that can lower bad cholesterol.
  6. Salmon – Full of omega-3 fatty acids, salmon can help lower the risk of heart disease by reducing inflammation.
  7. Olive Oil – A staple in heart-healthy diets, olive oil is loaded with good fats that protect the heart.

This fall, make sure to fill your plate with these vibrant, nutrient-rich foods. Your heart will thank you!

If you’re looking for more personalized advice, schedule an appointment with a NOAH provider today to get started on a heart-healthy lifestyle. Call 480-882-4545 or Request and Appointment.

#HealthyEating #HeartHealth #OctoberWellness #NOAHCares