 As I’m sure we are all aware, this is a very unique time for our society and the world as a whole. With many businesses, schools, and workplaces closing their doors in response to the Covid-19 pandemic, we are left to practice social-distancing and self-quarantine. Although this can be a scary and depressing time, there are many ways we can fight the negativity, one being cooking! We may not have very much free time to cook during a normal school or work week, but during this season of staying home we may be finding ourselves with lots of extra time to spend in the kitchen. In addition to this, we are unable to go out to many restaurants and fast-food places, leaving us no option but to cook from home. Let’s take advantage of this unique time and find fun ways to spend time with our families honing our cooking skills!
If you don’t normally cook, it can be overwhelming trying to find where to start. Luckily, the internet has a plethora of fun, easy recipes for home-cooking beginners. Try using websites like allrecipes and foodnetwork, or searching for meal tutorials on YouTube. With the internet, there are endless possibilities and you can find help for any questions you may have! Of course, all home-cooked meals must have ingredients. Although we may be in a toilet paper famine, most grocery stores are still well-stocked (or are getting trucks in daily) with food and offer most staple items. Make sure you have things like frozen vegetables and chicken, potatoes, rice, and other common items that serve as great bases for meals. It’s difficult to stock up on fresh produce, but buying in bulk and freezing your own fruit and vegetables is a great option to ensure you have what you need to cook while stuck at home. As we continue during this time of uncertainty, it’s crucial that we find productive ways to fill our days. Cooking is a great option for this because it is an activity that can be done alone or with the whole family, and it yields great results! As I myself practice social-distancing and self-quarantine, I will be posting recipes that I have tried and giving tips for cooking for one person, two people, or a whole family. I can’t wait to use this extra time to develop my cooking skills and find new ways to enjoy some of my favorite foods, and I hope you will do the same! -Ashley Voeller is a college student, future dietitian, dancer and blogger
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 In the past two weeks we’ve gone over how I pack lunch as a busy college student, some dietitian-recommended options, and what to bring for those long work days at the office. But what about kids at school? Thanks to Michelle Obama’s Healthy, Hunger Free Kids Act of 2010, nutrition in schools has improved significantly. Still, many parents complain of their kids coming home from school hungry, having refused to eat lunch at school because it “didn’t taste good” or “looked yucky”. How can you avoid this issue and ensure that your kids are eating a tasty, nutritious lunch that gives them energy for class and schoolwork? Pack them a lunch full of their favorite healthy foods!
Of course, I am not the most knowledgeable when it comes to successful packing strategies for kids, which is why I have done some research and linked a few of my favorite websites and Instagram influencers throughout this post that give credible, experienced advice on how they pack fun, healthy snacks and meals for their own children. Here are a few tips and tricks I have gleaned from them: *Pack in color- your kids will be more inclined to eat their food if it’s full of fun, inviting colors. This is easy to do with fresh fruits and veggies like strawberries, grapes, bell peppers, carrots, and so much more! *Cut it up- especially if you are packing for young children between the ages of 3-6, it can be a lot less intimidating to have sandwiches cut in quarters, apples in thin slices, etc. This allows them to choose how much they want to eat without worrying about having to finish the whole thing. *Try new foods- the same lunch everyday can get boring, mix it up! Simone, a mom of four who runs the Instagram account @zaynesplate, suggests that you introduce your child to fresh, exciting foods often so they don’t get tired of the same things day after day. *Make it pretty-when introducing new foods (or trying to convince them to eat something you’ve been packing for weeks), find fun methods to make it look more appealing. Jennifer Anderson, a registered dietitian who runs the Instagram account @kids.eat.in.color suggests using tiny cookie cutters to cut food into shapes like flowers and animals to make lunchtime more fun and exciting. *Allow input- according to eatright.org, simply allowing your child to give feedback on what they would enjoy can make the difference between them refusing to eat and an empty lunchbox. *Don’t freak out when your kids still don’t eat their lunch- Give them time to adjust! Eventually they will realize that what you have packed for them is their lunch option, and they will slowly begin to enjoy these foods and look forward to home-packed lunches instead of the mystery meals served in the cafeteria. Lastly, I have compiled a list of kid-friendly foods that are sure to leave your kids smiling when they open their lunchbox! -String cheese -Grapes -Strawberries -Trail mix with a variety of nuts, dried fruit, and dark chocolate chips -Cherry tomatoes -Mini bell peppers -Turkey and cheese rollups with hummus -Peanut butter and jelly on whole-grain bread Hopefully these lunchbox tips and tricks have helped you establish the importance of packing balanced lunches and learn what that can look like for everyone in your family! -Ashley Voeller is a college student, future dietitian, dancer and blogger  Packing a lunch to bring to work can be a struggle, no matter what your job! It’s difficult to just slow down and eat lunch in this busy world we live in, much less pack it! So how do you find a convenient, simple way to bring lunch to the office and avoid those prepackaged, drive-through meals or vending machine snacks?
This past week I had the opportunity of meeting with Ginger Meyer, who works as a registered dietitian at the Missouri Orthopedic Institute. I interviewed her on how being a dietitian affects her lifestyle and how she packs lunch as a busy, working professional. Here are a few tips based off of the time I spent with her:
-Ashley Voeller is a college student, future dietitian, dancer and blogger  Welcome to the first installment of “What’s in Your Lunchbox?”. I thought it would be fitting to start with a little overview of some of my favorite things to pack! My main priority when packing lunches is to choose whole, nutritious foods that will keep my energy up and get me through that afternoon slump, but as a college student ease and convenience definitely factor in. Oftentimes I am asked by friends “how can I find time to pack a healthy lunch while taking classes, doing homework, being involved in campus organizations, and working part-time?” If you are wondering the same thing, you’ve come to the right place! Keep reading to find my weekly shopping list.
First, let’s start with accessibility. Do you have a microwave that you can use? How about a refrigerator? A lot of what I pack depends on what is available to me where I am going. Sometimes a lunchbox with an ice pack and a cold lunch is sufficient, but especially during those chilly winter months it’s nice to have a hot meal. I pack lunch most weekdays, and one of the easiest things to pack is leftovers from the night before. Soup, roast, or anything that you cook in bulk is a great option to throw into a microwave-safe container and heat up quickly. If you don’t have a microwave available but still want to pack leftovers, try a cold chicken salad or even a slice of roast beef on some 100% whole wheat bread. Cooking something the night before (or even a couple days in advance-whatever works best for you!) is simple and doesn’t leave you wondering what to pack when fighting that morning rush. Now let’s talk sides- these need to be not only healthy but also hassle-free and delicious. Some of my favorites are: *baby carrots and mini bell peppers with hummus *string cheese *apples, bananas, or any whole fruit *almonds, pecans, cashews go nuts! *whole grain crackers with peanut butter (I like to make little sandwiches) Of course, packing healthy lunches doesn’t work if you don’t make it a priority. Decide what you want out of your lunchtime and go from there. To make things easier, I have formulated a list of staple items I am sure to grab when I make my weekly grocery store visit: -string cheese -apples -bananas -mandarin oranges (A.K.A “Cuties”) -baby carrots -bell peppers -sugar snap peas -all-natural lunchmeat like chicken or turkey -nuts of any variety -100% whole wheat crackers -100% whole wheat bread -hummus -any chicken, beef, or other protein for cooking -Ashley Voeller is a college student, future dietitian, dancer and blogger When I was twelve years old my dad decided to cut a deal with me and my three brothers. He promised to pay us each $10 a month to completely give up drinking soda. The only exceptions were birthdays, holidays, or the occasional sleepover with a friend. The deal meant no more soda at restaurants, barbecues, or other places where the sugary liquid is a common beverage. As preteens, this was a very big commitment, but we were eager to have the extra $10 a month to spend on other fun items. I decided to save the majority of the money I earned from this, and soon I had a pretty decent chunk of cash for the average middle schooler. As time went on, my willpower got stronger and it became easier to give up the fizzy beverage.
Maybe soda isn’t a part of your diet. But what about other forms of sugar or processed carbohydrates? Or what if instead of cutting something out, you need to add something in, such as more leafy greens or fruits in their natural form. My dad encouraged us to give up soda by offering a type of allowance not to drink it. I encourage you to find a similar motivator. Will you save the money you would normally spend on a sugary drink or packaged snack for a future vacation? How about that new pair of shoes you’ve been eyeing? Whatever it is you want to give up or add in to your diet, I suggest finding a treat that will motivate you. Whether you have a family with kids you want to influence to eat better, or you have a desire to create your own healthy habit, making a deal will serve you well for the rest of your life. I have now gone more than four years without drinking soda, even though my dad stopped paying me when I turned 18! I have no intention of breaking that record now. I recently pulled out the jar where I used to store my earnings, and I have successfully saved over $300, a big investment towards a healthier life. -Ashley Voeller is a college student, future dietitian, dancer and blogger  It’s National Sugar Awareness Week, and according to the United States Department of Health and Human Services, the average American consumes 152 pounds of sugar per year. That’s right, 152 POUNDS! For many people, this is equivalent to eating their entire body weight in sugar in just one calendar year. Whether this is from consuming sugary beverages, canned goods with hidden sweeteners, or simply too much dessert, this statistic is staggering. Excessive sugar consumption has been linked to obesity, which puts you at a higher risk of developing type 2 diabetes, heart disease, and other obesity-related illnesses. The Center for Disease Control and Prevention states that “more than 30 million Americans have diabetes, and 90-95% of them have type 2 diabetes." This all goes to show that an “addiction” to sugar is becoming an increasing problem among youth and adults today. As a college student, I know firsthand the danger of the sugar industry, especially when processed sweets are lurking around every corner of campus. For example, it is especially difficult to say “no” to student housing companies offering you free desserts in an attempt to get you to rent a unit!
So how do we stop this sugar epidemic? It starts by making small lifestyle changes in the home and becoming educated on what a low-sugar diet can look like. Go through your pantry and find the foods with unnecessary sweeteners in them, such as pasta sauce and sugary cereals. There are more than 50 different names for sugar and artificial sweeteners, so begin learning what these names look like and how to avoid them when buying packaged or canned goods at the grocery store. Rice syrup, dextrose, and maltose are all examples of nontraditional names for sugar that could be hiding in your food.There are many brands that offer products with little to no added sugar, and these are a great option when shopping for ingredients. An easy swap to make is trading out your normal pasta sauce for a brand like Newman’s Own, which doesn’t add any sweeteners to their sauce. Another easy trade is switching out your peanut butter for a brand that carries something natural, preferably only containing peanuts and salt. Smucker’s offers a great all-natural peanut butter that tastes amazing and comes in creamy or crunchy to suit your preference. You won’t even miss the sugar! Incorporate more fresh fruits and vegetables into your diet, and learn to cook with spices so that your food doesn’t have to lack flavor just because it’s low in sugar. Find new and exciting recipes that keep you from getting bored of the same meals day after day. One of my favorite things to do is cook with friends. We love finding healthy, easy recipes online (try Pinterest!) that are fun to prepare together and taste amazing. This not only broadens our skills in the kitchen, but provides a way to spend time together while preparing something nutritious. Most recently I tried something new and made a delicious cashew chicken stir fry. I don’t always love stepping out of my comfort zone, but trying new recipes has helped expand my palate to enjoy foods that aren't coated in sugar. One of the most obvious ways to cut back on your sugar consumption is to simply not buy it when you go shopping. My dad admits to being a huge “sugarholic”, but if we don’t buy junk food and leave it in the pantry, he doesn’t eat it! Finally, remember to be kind to yourself. A modest amount of sugar in moderation is much more beneficial to your long-term health than binging on large quantities of sugar on a “cheat day” in an attempt to compensate for your overly-restrictive diet. Find what works best for your lifestyle, and don’t judge yourself too harshly if that dressing you put on your salad was a little too sweet. Eating less sugar is sure to boost your mood, energy level, and outlook for the day. Start with small changes in your lifestyle at home and work (use your kitchen, pack lunches, etc.), and you will begin to develop a fresh perspective on nutrition. With a lot of little changes, America can become a country where a constant “sugar high” is no longer the norm. -Ashley Voeller is a college student, future dietitian, dancer and blogger  I love to compete. I always have, I always will, and there is no way around that. As my opportunities as a competitive dancer began to shrink after high school, I needed a new and exciting goal to work towards, and that’s when I found the Miss America Organization. I have started competing in preliminaries for the Miss Missouri Scholarship Pageant, and I’ve fallen in love with the atmosphere, mission, and healthy competition. Not only is my journey to Miss Missouri a way for me to set new and exciting goals for myself and earn scholarships towards my education, but it offers a unique platform where my voice can be heard and I can share my passion for healthy eating with anyone willing to listen.
On the road to Miss Missouri, I seek to serve other women and girls by inspiring and encouraging them to demonstrate their strength and intelligence to the world. I want to teach them to fuel their bodies in the right way so they are best equipped to excel in every area of their lives. As a candidate in these competitions, I strive to earn scholarships that will aid me in paying for my education to become a registered dietitian. It is with this education that I can be best prepared to educate others on ways to practice healthy eating for their individual needs. Lastly, I want to meet other women who have similar goals and interests. Nothing is more encouraging than taking on a challenge with good friends by your side to fuel your passion and motivate you to be the best you can be. Even if your mission looks different from mine, I hope that my story inspires you to create and work toward goals of your own that will encourage you to live life to the fullest and show others how to do the same! -Ashley Voeller is a college student, future dietitian, dancer and blogger  There were multiple factors that sparked my interest in nutrition, but the greatest influence was my passion for dance. I have always loved dancing. I have been taking dance lessons for 12 years, and have danced competitively for almost ten. What started as a hobby clogging with a local group for recreation turned into a taking classes multiple times a week, practicing, competing and performing year-round. As I became more serious with Irish dance in the past few years I found that I was unable to keep up in class if I had eaten poorly that day or didn’t have enough good food to fuel my body. This in turn affected how I improved, which had an impact on my placement at competitions. I quickly traded a snack of a sugary granola bar for nuts, carrots and hummus.
The power of food as fuel intrigued me and I began looking into careers in food science. I soon found dietetics was offered as a coordinated program at the University of Missouri-Columbia and knew it was the major for me. I am on track to apply for the program next winter as a sophomore, graduate by 2024 with a master’s degree, and begin my practice as a registered dietitian. Because I love food and learning about the way it impacts not only my performance but also my overall physical, mental, and emotional health, I am determined to share the importance of proper nutrition with anyone who is willing to listen. My purpose may stem from dancing, but yours could look very different. Maybe you love playing sports, running, biking, or even just leading a healthy lifestyle where you enjoy being active. Not only does proper nutrition impact your physical health, but it can boost your mood and outlook in positive ways that are crucial for living a happy, healthy, and well-rounded life. So with that, I encourage you to find your purpose, feed your passion, and enjoy the endless benefits that a proper diet has to offer! -Ashley Voeller is a college student, future dietitian, dancer and blogger  As we experience not only the start of a new year but a new decade, resolutions are a dime a dozen. Among these resolutions are aspirations to lose weight, change eating habits, and eliminate unhealthy behaviors. The most popular way to achieve these goals is through dieting, but is it the most successful?
I am a college freshman with plans to pursue a bachelor's degree in nutrition and exercise physiology and a master’s degree in dietetics. The “freshman 15” may be common for many people my age, but I have a different mindset. By being aware and mindful of what I am eating and developing healthy life-long habits, I know I can stay on the right track to living my healthiest, most energetic life. Diets have been around for a long time, and people often try countless different ones at the start of a new year in an attempt to “get fit fast” or lose weight rapidly. Keto, intermittent fasting, and the Atkins diet are a few people look to in hopes of losing weight or improving their health. Unfortunately, many times this leads to a cycle of restrict, relent, regret, and repeat. An example is when people tell themselves there are certain foods they absolutely cannot eat if they wish to lose weight, which causes them to crave these foods more, eventually give in to their cravings and feel guilty after. This unhealthy behavioral pattern called “yo-yo dieting,” equals practicing different diets off and on with no long-term success. As the new year unfolds, think of your “resolutions.” Are they sustainable? Are they focused only on weight loss or looking fitter? Do they have the ultimate goal of creating an overall healthier, happier you? Registered dietitian and influencer Abbey Sharp says that “up to 95% of people who go on a diet fail, or more realistically, their diets fail them.” Do not be part of this statistic. Choose to create a plan that is long-term and changes your lifestyle, not a diet that is meant to be a quick fix to your health or weight problems. Find a balance that works for you and makes you feel energized without feeling guilty or deprived. Who knows, this may just turn your resolutions from something that lasts only through the month of January to important foundations of your everyday life. In 2020, I plan on listening to my body’s needs and educating myself on proper nutrition and exercise habits to keep me feeling my best year round. I encourage you to do the same and to enjoy the journey to a happy, healthy life! -Ashley Voeller is a college student, future dietitian, dancer and blogger |
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