Season 10 Nutrition Tips & Recipes from Our Nutritionists

Each week our Registered Dietitians are going to be sharing nutritional tips and recipes that we hope you'll enjoy.  We'll provide them in PDF format so they are easy for you to download and share with family and friends.


The participants learned about their meal plans this week in nutrition class.  The meal plans are in the Lutheran Nutrition Packet on this website.  To read more information about them, click on the following link:

FWSW Meal Plans

This week's recipe is one of Rick's favorites!  Click on the link below for 3 ways to enjoy Oatmeal:

RECIPE: Oatmeal

Question of the week:  What should I eat before the 6 am workouts?

You should be consuming a small amount of carbohydrates paired with a small amount of protein.  You also do not want to eat a lot of fat right before the workout to prevent gastrointestinal distress.  Whether you consider this a snack or the idea of eating 1/2 your breakfast before workout & the other half after, here a couple of ideas:

1) 4 oz. of plain yogurt flavored with cinnamon + 1/2 banana or fruit smoothie made with milk & fruit;

2) 1/2 c. plain cheerios w/4 oz. milk or oatmeal made with milk;

3) For those intolerant or allergic to dairy, you could try 2 scrambled egg whites with a whole wheat slice of bread or toast.



Welcome to Season 10!  Renew - Redo - Restart!  This is the "Dietitian's Corner"!  Each week, I will post information related to the topic of the nutrition/behavior class!  As a group, we hope to add additional things as we go along, like recipes!  The information is geared towards: current participants who want a "recap", alumni who want a "refresher", but also for those of you out there trying to do it on your own!

Spring is a time for new growth!  So whether you need to renew, redo, or restart your health goals; today is always a good time to do so!  Our participants are anxious to start! Before they begin their journey, there are a few things they need to do in preparation for the coming week's start.  One of those things is getting into the right mindset.  For more information, click on the link below:

Getting into the Right Mindset

Another way the participants can prepare is to start thinking about what they will be eating.  The #1 question the Dietitians get asked is: "So, what does a good day look like?"  We hope to periodically post some actual days by participants, but for now, here is a link to a No Sugar Added day from Eating Well to get you started: