- With Mayo Clinic nutritionists
Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
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Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Katherine Zeratsky and Jennifer Nelson
Jennifer K. Nelson, M.S., R.D., L.D., C.N.S.D.
Jennifer Nelson is your link to a better diet. As specialty editor of the Food & Nutrition Center, she plays a vital role in bringing you healthy recipes and meal planning."Nutrition is one way people have direct control over the quality of their lives," she says. "I hope to translate the science of nutrition into ways that people can select and prepare great-tasting foods that help maintain health and treat disease."
A St. Paul, Minn., native, she is certified by the National Board of Nutrition Support Certification, has been with Mayo Clinic since 1978, and is director of clinical dietetics and an associate professor of nutrition at Mayo Clinic College of Medicine.
She leads clinical nutrition efforts for a staff of more than 50 clinical dietitians and nine dietetic technicians and oversees staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many Mayo Clinic books, including "Mayo Clinic Healthy Weight for EveryBody," "The Mayo Clinic Family Health Book" and "The Mayo Clinic/Williams Sonoma Cookbook." She contributes to the strategic direction of the Food & Nutrition Center, which includes creating recipes and menus, reviewing nutrition content of various articles, and answering nutrition questions posed to Ask a Specialist.
Katherine Zeratsky, R.D., L.D.
As a specialty editor for the Food & Nutrition Center, Katherine Zeratsky helps you sort through the facts and figures, the fads and the hype to learn more about nutrition and diet.A Marinette, Wis., native, she is certified in dietetics by the state of Minnesota and the American Dietetic Association. She has been with Mayo Clinic since 1999.
She is active in nutrition-related curriculum and course development in pediatrics at Mayo Clinic Rochester and nutrition education related to the physiology and recommended intakes for premature infants.
Other areas of interest include breast milk and formula safety, neonatal feeding, and nutrition for breast-feeding mothers.
She graduated from the University of Wisconsin-Madison, served a dietetic internship at the University of Iowa Hospitals and Clinics, and worked as a registered dietitian and health risk counselor at ThedaCare of Appleton, Wis., before joining the Mayo Clinic staff.
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Nutrition-wise blog
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Jan. 1, 2009
Healthy habits for the new year
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Maybe it seems too cliche to bring up New Year's resolutions in a nutrition blog. On the other hand, we're all thinking about how to eat better and be healthier in 2009. So, whether it's the hangover of holiday indulgence or the desire to "lose 10 pounds" that has you thinking about change, here are some tips to help you get the new year off to a healthy start.
As I thought about healthy habits and New Year's resolutions, I looked through the past year's posts and your comments. I pulled out five key healthy habits — and I added tips for getting started with them.
| To start these healthy habits | Try these tips |
|---|---|
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Beyond our genetics, our lifestyle choices dictate our health. As you reflect on the lifestyle changes you'd like to make, remember the goal is not a quick fix. The goal is long-term health, and any changes to achieve it must be reasonable and realistic.
As you look in the mirror and into your future, imagine your ideal reflected back at you as many puzzle pieces. And as with any puzzle, it will take time to put all the pieces in place. What's your first piece going to be?
When you've decided, commit to it and create a plan for achieving it. Make sure your plan includes strategies for handling tempting situations and getting yourself back on track if you stray. Then act.
As always, keep your suggestions coming. With your help, we'll make this another year full of interesting topics and discussions.
Thanks, and here's to your health!
- Katherine
10 comments posted
March 25, 2009 7:25 p.m.
I've noticed the tips for healthy habits never include fun and healthy. As a health professional who works with people trying modify their behavior, I found that including tasty items that can help curb cravings for sugary or fattening items helps with changing habits. One of my newer recommendations for those who are trying cut back on their soda pop intake is the new vitaminwater 10. It actually tastes great and is sweetened naturally from the stevia plant. I am looking forward to recommending to my clients who are watching their calories. Should be great as we move into the summer season. It really can be a treat that you don't feel guilty about.
- Christina
March 16, 2009 1:37 p.m.
Thank you for these tips! I'm trying to use them into my life one by one.
- No name given
February 12, 2009 11:53 a.m.
This is for Cindy in reply to your question, "If first ingred listed is 'Enriched whole wheat flour', is that equal to 'Whole wheat flour'? The answer is no. If you see the words enriched, bleached, unbleached, or refined before the word flour it means the grain has been stripped of it's beneficial bran (contains fiber and B vitamins) and germ (contains phytochemicals and B vitamins). Make sure the first ingredient you see is "whole", as in whole wheat flour. Also, the front of the package really tells you nothing about what's in the product. Many products claim "Made with Whole Grains", "100% Wheat", "Whole Grain", "Multigrain", "Whole Grain Blend". If the label doesn't read "100% Whole Grain" or "100% Whole Wheat" it means the product is also made with the less nutritious/beneficial enriched or refined flour.
- Renee
February 10, 2009 4:13 p.m.
What do you suggest as a really great nutritional breakfast---other than cereal fruit and skim milk? for a 49yo healthy woman? Just trying to jazz up my breakfast. Thanks for your comments
- Jane
February 3, 2009 3:03 p.m.
I enjoy the taste of the white whole-wheat breads. If first ingred listed is 'Enriched whole wheat flour', is that equal to 'Whole wheat flour'?
- Cindy
January 23, 2009 4:59 p.m.
I love bircher muesli and try to eat it every day. I make it the night before with natural yoghurt, apple juice, oats, dried fruits and toasted almonds with a little mixed spice. This is served with green apple or strawberries (or whatever looks good and is in season). My dilemma is: is using full fat natural yoghurt going to be fattening? Should I opt for a low fat natural yoghurt? Lots of recipes that I see recommend low fat fruit yoghurt. I prefer the natural as it is less sweet and more to my taste.
- Leigh
January 12, 2009 8:55 p.m.
i had gastric bypass 5years ago, i initially lost 157# in just over 10 months. I had a kidney stone last year with complications(slight stroke) since then I have gained 47#,exercise is difficult do to lack of coordination. I tried "sassy water" is this safe for gastric bypass? the cramping scarred me but I need to change my beverage, plain water makes me sick!!
- terry
January 9, 2009 10:20 p.m.
Thanks for your postings. You are right, quality food is important. To many, so is staying within their grocery budget. In an attempt to achieve both standards, stocking up on sale items, more specifically, seasonal produce (canning and/or freezing extras), frozen vegetables, canned fruits, lean meats, generic cereals and grain product may be ways to stock your pantry and freezer with healthy basics for all meals. Thanks again for the dialogue.
- Katherine, your blog host
January 7, 2009 1:13 p.m.
I appreciate your list for giving people ideas on how to start the New Year off in a healthier manner. However I must admit that I cringed when I read the first piece of advice on the "try these tips" side: Stock up on sale items and try generic or store brands. I find that most sale items are not usually the most nutritious items in the store and I also feel that it encourages people to focus more on the dollar rather than on the quality of the food being purchased. I'm curious why looking for sale items or generic/store brand was added to this list?
- Kerry
January 6, 2009 11:36 a.m.
I'm having a very hard time establishing better habits. For many months I went to exercise at least 3 times a week. Got sick, missed a week, then another, had some really tough times, now want to get back at it and am having a dickens of a time dragging myself there. Much the same with food-ate better for quite awhile, but for the last month I've been enjoying all the holiday foods and I think what little improvement in my body that there was is lost again. I know there isn't a quick fix, but progress in tiny, tiny increments gets so frustrating. It is hard to even see it as progress! Where does motivation come from?
- Susan
10 comments posted