Season 11 Nutrition Tips & Recipes from Our Dietitians

Each week, Registered Dietitian Christy Bahan, RD LD will share nutrition information, tips, and recipes here throughout the season.  We'll provide them in PDF format so they are easy for you to download and share with family and friends.

Welcome to Season 11!  Back to Basics!   This is the Dietitian's corner!  My name is Christy Bahan, RD LD & I am one of the "Solid Gold" team RDs.  I am not able to attend most of the weigh-ins, so I will be coordinating the posting of weekly recaps from the nutrition/behavior class.  As a group we plan to provide additional information that we hope you will find helpful, 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!


Week 3 (4/16/18)

This week the participants attended a cooking demo at the University of St. Francis.  We thank the generosity of the University ( & Olive Twist (  This would not have been possible without the hard work & coordination of Bev Moellering & her dietetic students!  

Cooking meals can be an overwhelming idea for some of the participants - let alone the idea of cooking healthy foods that taste great.  The idea behind the cooking demo class was to show participants that they can prepare healthy meals that are full of flavor without being overly elaborate & complicated.  Why is cooking at home important?  Click on the following link for an infographic & a link to a video explaining more about it: Cooking at Home

One of the demo stations was: How to Pack a Salad in a Jar.  The station had not only a food sample, but recipe card for the salad & the salad dressing.  For more information & recipes for a "Salad in a Jar", click on the following link:

One tip commonly given for homemade salad dressing is this:  Normally it is a 2:1 ratio of oil to vinegar.  For those that like vinegar (tartness), you can do a 50:50 mix or even flip the ratio to 1:2 oil to vinegar to save calories!  Here is a nice infographic with 3 recipes:


Week 2 (4/9/18)

This week in Nutrition Class, Amanda Langan, RD from the Red team talked to the participants about the importance of knowing: Serving sizes vs Portion sizes; reading Food Labels, & how to build a balanced plate using My Plate guidelines. For more information on this week's topics, click on the link below:

My Plate, the Nutrition Facts Panel, & Serving Sizes

The way the food label appears on packages will change, but that date keeps getting delayed.  For information on how the new label will look, click on the link below:

This week's Habit from Zonya Foco, RD is: Include Breakfast.  This week's Nutrition Challenge is: Eat 2 servings of fruit each day.

For tips to incorporate fruit at breakfast, click on the following link:

Recipe of the week:  Quinoa Oatmeal Bake with dried fruit:


Week 1 (4/2/18)

The 25 participants kicked off week 1 with their 1st weigh-in & Nutrition class. "Solid Gold" team RD, Bev Moellering explained guidelines for the meal plan that they are to follow over the next 15 weeks.  She also spoke to the importance of logging their intake.  For information about the meal plans, food logs, & tips for building a healthy meal, click on the following link:

FWSW Meal Plan Basics

This year Bev added a new component to her discussion: Inflammation.  The foods you eat can either help fight inflammation or feed inflammation.  Inflammation has been found to be a contributing factor to many diseases & is not limited to those with Arthritis.  So what foods help fight inflammation & what foods feed inflammation?  

Foods that have anti-inflammatory properties & should be eaten often: Vegetables, Fruits, Fatty Fish, Whole Grains, Nuts/Seeds/Legumes, Spices/Herbs/Tea.

Foods that have pro-inflammatory properties & should be limited or avoided: Sugar, Refined Carbohydrates, Trans Fat, Saturated Fat, Processed Meats, Food Additives.

For more information on eating to reduce inflammation, click on the following links:

Also new this year: more nutrition challenges & a mention of 8 Habits recommended by Zonya Foco, RD in her novel: Water with Lemon & her program: Diet Free.

This week's Habit covered is: Drink Water.  The Nutrition Challenge is: Drink at least 64 oz. of water per day.  For tips on boosting water intake, click on the following link:

Recipe of the week: the following recipe is one of Rick's favorite ways to start his day!  Click on the following link for 3 ways to enjoy Oatmeal!

RECIPE: Oatmeal



Spring is a time for new growth!  It is the perfect time to set new goals & get "back to basics"!  There is so much excitement leading up to orientation & even more anticipation leading up to the first official day of the program!  Before these new 25 participants 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.  Gold team Dietitian, Bev Moellering will cover ABCs of Behavior Change next week.  The ABCs stand for: Attitude, Belief, & Consistency of action.  For more information as to why this is vital to their success, 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 of eating look like?"  There will be more information to come over the next couple of weeks, but for now, here is a link to a "No Sugar Added" day from Eating Well to get you started: