- 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 nutrition and healthy eating guide, 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 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 60 clinical dietitians and nine dietetic technicians and oversees nutrition services, staffing, strategic and financial planning, and quality improvement. Nelson was co-editor of the "Mayo Clinic Diet" and the James Beard Foundation Award-winning "The New Mayo Clinic Cookbook." She has been a contributing author to and reviewer of many other 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 providing expert answers to nutrition questions.
Katherine Zeratsky, R.D., L.D.
As a specialty editor of the nutrition and healthy eating guide, 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's active in nutrition-related curriculum and course development in wellness nutrition at Mayo Clinic in Rochester, Minn., and nutrition related to weight management and practical applications of nutrition-related lifestyle changes.
Other areas of interest include food and nutrition for all life stages, active lifestyles and the culinary arts.
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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Nov. 30, 2011
Healthy gift ideas for the holidays
By Jennifer Nelson, M.S., R.D. and Katherine Zeratsky, R.D.
Last year I blogged about healthy holiday gifts. My suggestions included water bottles, harvest gift baskets, walnuts, herbs, thermal lunch bags, assorted teas, sports gear and chocolate.
Here are my suggestions for what you might want to consider for family, friends or even yourself this holiday season:
- Baking stone. Made from clay, ceramic or stone, this flat plate holds heat and mimics the effects of a brick oven. Put it on the lowest shelf of your oven or even on the grill. Then make your own whole-grain breads or pizza crusts. You'll end up with crisper, browner crusts. You may never go back to store-bought bread and pizza.
- Ten-inch plates and narrow glasses. Research shows that people put more onto bigger plates and into wider glasses — so they eat and drink more. The research also shows that when you use smaller plates and narrower glasses — you eat and drink less. What a simple way to cut calories!
- Placemats and napkins. Set a nice table and begin the journey of being more mindful about eating. Eating at the table with a nice place setting helps you slow down and notice how food tastes, smells, feels and even looks. Mindfulness plays an important role in our health.
- Soup tureen or pot. Research shows that when you eat a vegetable-based soup at the beginning of a meal your overall calorie intake is reduced. Make this gift more personal by including your favorite soup recipe.
- Steamer insert or cooking basket. Those made of silicone are colorful, easy to use and fun. The insert holds veggies above water and makes steaming a snap. The cooking basket helps you immerse food such as potatoes for boiling.
- Countertop compost crock or bucket. This container makes it easy to be kind to the environment and save money on fertilizer and soil for your plants and yard. Kitchen waste such as fruit, vegetables, bread, coffee grounds, tea bags and rinsed eggshells can be composted. (Animal protein, bones, dairy and oil shouldn't be composted.)
- Healthy apps. Have fun with technology! A variety of applications are available to help count calories, keep track of physical activity, take a mediation break to de-stress, find healthy recipes and create shopping lists.
Share your ideas for healthy gifts. Happy holidays!
- Jennifer
16 comments posted
March 21, 2012 1:10 a.m.
I would like to see seasoned aetlhh care providers/educators that know their stuff but also know how to listen to my needs and what is important to ME!!!!! Since Mayo is already WELL known as the institution that leads with their variety of SURGERY .balance your reputation and come out of the prehistoric era ..offer education on alternative methods or complimentary methods to treatment and aetlhh care rather than automatic presciptions to pills and surgery. Create and bolster the reputation you claim make the NEEDS of the patient come FIRST not the money ..LISTEN to the patient and offer education on energy therapies and ways I can take care of my aetlhh and promote healing. Try empowering the patient!!!!! Provide opportunities to learn and try Chi kung, relaxation techiniques, accupressure,accupuncture, manipulation therapies, time management, new ways to look at stress, provide comfort and care to the hopeless so even if you don't have a cure MAYO can provide or start the patient HEALING-whether or not there is a cure!!! Randomized Control Trials and Evidenced Based Medicine is fine but I don't want to be dead before you feel comfortable about explaining non surgical options .let me believe you are the best in the world offer me OPTIONS not just surgery and pills .begin a HEALING patient centered wave from the Mall of America that will bring others back to you again and again, NOT for new prescriptions and surgeries but for EDUCATION on how to increase my aetlhh and
- Marianna
December 8, 2011 9:33 a.m.
Good grief; the correct word is 'healthful', not 'healthy'. Just remember, healthful food keeps you healthy. That said, many people make that same mistake.
- Ed
December 11, 2010 9:00 a.m.
Great list. Under the Harves basket couscous is listed with quinoa next to it in brackets implying that they are the same thing. They are not and since couscous is wheat based and quinoa is not, the former would not be appropriate for those w/ celiacs.
- Erin
December 10, 2009 7:00 a.m.
Mary - You can print the blog by clicking the printer icon that is in the top right corner of the page.
- Mayo Clinic staff
December 9, 2009 7:58 a.m.
Excellent ideas. Wish there was a way to print the list off.
- Mary
December 4, 2009 10:38 p.m.
What a great list - do you have anymore healthy gift ideas? I like the whole grain cornucopia best, but all were worthwhile to consider. Thanks!
- Chel
December 3, 2009 8:00 p.m.
Great article! For those people living in the NYC area here are some additional ideas: http://www.examiner.com/examiner/x-28200-NY-N
utrition-Examiner~y2009m12d2-Holiday-shopping -healthy-gift-guide - Natalie
December 2, 2009 2:56 p.m.
You've solved the problem of what gifts to give my early-teens grandchildren - a pedometer each! Since having a four-graft bypass seven years ago, I have made walking a part of my daily routine, greatly to the benefit of my heart, waistline, mood, lungs and feet! So many benefits from such a simple activity. Thanks for a very informative publication.
- Alan
December 2, 2009 12:55 p.m.
Isn't 20 walnuts a day a bit much?
- Judy
December 2, 2009 9:31 a.m.
Nona - studies used 1.5 ounces of walnuts. According to the USDA Nutrient Database this is equal to about 20 walnut halves. This amount comes with a calorie load of 275 calories - so when eaten, one should take care to adjust empty calories down and exercise up.
- -your blog host, Jennifer
December 2, 2009 8:53 a.m.
How about the gift of an online workout videos service? DoTheMod.com is selling $10 gift certificates that work like punch cards -- recipients can workout 10 times, up to 1 hour each time. Cool site, incredible workout, perfect gift!
- Merav
December 2, 2009 2:41 a.m.
How about a mental health book, "Boundaries" by Dr. Townsend and Cloud. Amazing tools to become a better person and improve relationships with spouse, kids, in laws, co workers, etc. The ideas in this book changed my life since 1998!
- Jacci
December 1, 2009 7:16 p.m.
I'm sure you must mean 2 walnuts a day, not 20. Good suggestions! I especially like the whole-grain cornucopia. How about some exercise videos, especially tai-chi and yoga.
- Nona
November 30, 2009 7:44 p.m.
Heart monitor is on my list. Great for those of us who want to optimize our workout, without over-stressing (I have mild cardiomyopathy). The ones with the chest straps are more reliable. Some also count calories. Corrine
- No name given
November 29, 2009 9:33 p.m.
The gift list was good. I only wish it was more extensive :)) I am in the process of getting my partner to be healthier. Thanks!
- Ali
November 25, 2009 10:33 a.m.
Excellent site, keep up the good work. I read a lot of blogs on a daily basis and for the most part, people lack substance but, I just wanted to make a quick comment to say I’m glad I found your blog. Thanks, A definite great read… Workout Routines--Workout Routines
- Girish
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