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.


So what now? Whether you are a past participant reflecting back on this season, or someone following from afar; you may be wondering what happens now?  For more information as to what participants are encouraged to do, please click on the following link: A New Beginning

The final recipe of the season has summer grilling in mind - along with boosting your intake of fish!  The recipe is for grilled halibut with a fresh mango salsa - enjoy!


Week 15

The final week is here!  Time flies when you are having fun!

This week's class topic was Personal Responsibility presented by Sonja, Behaviorist.  For more information on this topic, click on the following link:  Personal Responsibility

This week's recipe is for a Southwestern Chopped Salad!


Week 14

This week's class was an opportunity for participants to ask the panel of FWSW Dietitians questions that they have.  Maybe you were there & want a recap?  Maybe you are someone who is on their own journey & have the same question this group did?  To see the summary of the Q & A session, click here: Q & A with FWSW Dietitians

This week's recipe is one past participants have LOVED!  It is a recipe by Tina for Pizza!  Enjoy!

Tina & Rick's Pizza Recipe

Week 13

This week the whole group treated to a fancy meal at Eddie Merlot's.  We can not thank Eddie Merlot's & chef Edwin enough for providing this experience for the participants!  Chef Edwin went above & beyond by showing how a fancy meal can be made with healthy, yet simple ingredients from the grocery store!  This was a great compliment to week 9's topic of Dining Out!  Please check the Facebook page for all the wonderful pictures of the food & all of the participants dressed up (thanks to Michael Thena & Lennert Karlson)!

One topic that goes hand & hand with this week's experience is Recipe Modification.  One tip that I like: is using non-fat, plain, Greek yogurt in place of mayonnaise or sour cream!  For more tips, check out page 22 of the Nutrition Packet:

some additional information can be found here:

This week's recipe was chosen based on the idea that healthy foods can be considered indulgences - i.e. fruit for dessert!  Click on the link for an ice cream recipe made from bananas!  Enjoy


Week 12

This week's class topic was "Making Changes" presented by Sonja, Behaviorist.  For an overview of the topic, along with tips you can use to help you make changes, click on the link below:

Making Changes

Question of the Week:   Q:  "For how long should I keep a food diary once I have begun my weight loss journey?"

A:  While there is no definitive answer for how long a food diary should be kept, many experts agree that it is wise to keep a food diary for at least 1-2 years following a significant attempt at weight loss.  There is certainly no harm in keeping them forever!  Food diaries are an essential part of ongoing weight management!  It is not uncommon for one to feel as though the result does not match the effort - until reviewing their journal.  It can be difficult to remember what you ate, how much you ate, & how much activity you did as most people underestimate intake & overestimate activity.  Having this information is a crucial to making adjustments to your plan.

This week's recipes are for Mason Jar Salads.  One change our participants have made (along with meal planning), is to pre-prep some of their foods.  Mason Jar salads can be a quick & easy way to prep for lunch.  Salads can be made into meals during any season, but tend to be even more popular during the summer!  The first link is written by a Registered Dietitian & provides 5 easy steps to creating Mason Jar Salads.  The second link provides 25 recipes for Mason Jar Salads, along with yummy pictures!  Enjoy!


Week 11

This week the participants learned key information on how to fuel their bodies for the upcoming half marathon.  They learned what foods are recommended, which foods to avoid, & the optimal timing for eating/drinking.

The "Full Nutrition Packet" [ ] has two handouts related to Nutrition for Performance:

  • Nutrition: before & after exercise nutrition tips (page 23)
  • Hydration (page 24)

This week's set of recipes is to encourage hydration!  If you do not care for plain water, these recipes provide ideas on how to flavor water with minimal calories.  To see the recipes, click here: Tips to flavor water


Week 10

This week the participants learned about Organizing your Kitchen for success, along with more tips for adding flavor without extra calories or salt.

The "Full Nutrition Packet" [ ] contains a wealth of information related to both topics, including:

  • Basic Kitchen Tools considered "must-haves" for healthy cooking (page 9)
  • Tips for food prep (page 10)
  • Tips for stocking your pantry (pages 11-12)
  • Tips for using herbs & spices (page 18)
  • Tips for substituting salt, along with two recipes for non-sodium seasonings (page 19)
  • Tips for recipe substitutions (page 22)

Also, if you haven't already, check out Brian Wansink, food psychologist's website! He provides tips to help you set up your environment for healthy eating success!

The recipes this week have in mind the unofficial start to summer!  Grilling can be a lean way to cook not only meat, but veggies, and fruit too!  

For the following burger recipe, you can substitute lean ground turkey or even make a veggie burger option.  I recommend you add extra veggies to make this a balanced meal:

For this chicken recipe, I recommend you add extra veggies, along with a serving of starch to make this a balanced meal:

To offset the sweet treats you might come across at cookouts, try this recipe:


Week 9

This week the participants learned how to navigate restaurant eating more healthfully.  Click here for tips for Dining Out.

This week's recipe is geared towards what many people treat themselves to when dining out: steak.  Also, it answers a common question Dietitians often get asked during weight loss: "Can I eat something for protein other than chicken or fish?"  Yes!  Red meat is a great source of iron.  The key is choosing a lean cut & a healthy cooking method.  The recipe below originally appeared in Cooking Light.  Enjoy!


Week 8

This week Sonja Lingo, Behaviorist, discussed Mindful Eating with the group.  Click on the following link for more information on the topic:  Mindful Eating

This week's recipe is just in time for the Farmer's Market opening tomorrow!  It is a fresh fruit salad that can be made with a variety of fruits that are in-season!  Lime & Ginger give it a zing!  Enjoy!

For more information on the Farmer's Market that is opening tomorrow, click here:

For a listing of all area Farmer's Markets around the Fort Wayne area, click here:


Week 7

This week the participants went grocery shopping with their team Dietitian(s)!  A big THANK YOU to Kroger for partnering with FWSW to allow this experience for the participants for the 2nd year!  Page 7 in the Lutheran Nutrition Packet provides tips for each department of a grocery store.  Some additional tips include:

  • Don't shop while hungry.
  • It's a good idea to not only have a list, but we encourage you to map out your meals beforehand.
  • Save money by not only buying items when on sale, but also fresh produce that is in season.
  • When comparing food items, not only look at the Nutrition Facts panel, but the ingredient list as well.  Whole foods (least processed) have either less ingredients or no label at all and are the better choice.
  • Shopping the perimeter can be a great tip when you are short on time; however, we want participants to feel comfortable navigating each aisle for better choices among food items.  For example, if you stick to the perimeter, you might miss healthy whole grains like quinoa, but be tempted at the deli/bakery.

Here are a couple of links for further information:

Additional tips for grocery shopping:

Healthy Eating on a Budget:

What Produce is "in season":

This week's recipe is for Kale Chips!  It provides a crunch along with boosting your intake of non-starchy veggies - not to mention a lot of vitamins & minerals!  It can not only be a great snack by itself, but you can pair with a meal (such as a sandwich or soup).  This recipe is by Dietitian Joy Bauer & uses cooking spray to decrease the calorie count.  Enjoy!

This link provides some excellent tips to keep in mind when making kale chips!  I recently learned from my co-worker (Kristen) that the secret to working with raw kale is massaging it to soften the fiber (as mentioned in tip #2):


Week 6

This week the participants learned about Macronutrients (carbohydrate, protein, & fat) and why they are all important for a healthy eating plan.  To test your own knowledge of Nutrients, click on the following link: 

Nutrient Quiz

To see the answers & explanations from the Nutrient Quiz, click on the following link: Nutrient Quiz Answers

This week's recipes are for fajitas! (Cinco de Mayo anyone?)  The first one is done using a sheet pan & the other is done in the crock pot!  Pair with a tortilla & you have a balanced meal that incorporates all of the macronutrients!  [Veggies for fiber, Chicken for proteinTortilla for starch/carbohydrate, & olive oil for fat.]  I encourage you to skip the high calorie extras such as sour cream & cheese.  Instead, I encourage you to garnish with: salsa, cilantro, &/or a squeeze of lime!  If you feel the need to add additional fat, I recommend either a little avocado or a small amount of low-fat cheese.  Enjoy!


Week 5

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: preparing your own Salad Dressing.  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:

Another demo station was: making your own non-sodium seasoning mixes.  Here are a couple of links to recipes for non-sodium seasonings you can put together at home:




Week 4

This week in Nutrition Class, the participants learned how to pre-plan their meals, along with some tips for pre-prepping their food.  For more information on meal planning, click on the link below:

Meal Planning Tips

This week's recipe builds upon the second page of the handout above (What's for dinner?).  It is "Six Steps to Better Stir Fries" by Cooking Light.  Once you click on the link, you can either scroll through or click on "view gallery", then go through each slide:

Question of the Week:  Are protein powders & protein bars allowed on the meal plan?

Answer: There can be a place for protein powders & protein bars.  However, during this 15-week program, Rick & Tina are trying to decrease participants' dependence on processed & convenience foods.  We promote that participants: consume whole foods, plan their meals, & prepare most of their meals.  We realize that things come up unexpectedly & a participant could face missing a meal or snack.  This could lead to grabbing for the first thing in sight; which is not always the healthiest.  Protein bars & shakes can help prevent this; however, we don't necessarily promote them as a primary snack or meal in place of food on a regular basis.


Week 3

This week our one & only Behaviorist, Sonja Lingo presented the group with their first behavioral topic: Managing Cues.  Learning to manage our behaviors is what allows a person to go from knowing what to do to actually doing it!  

There is a lot of important information covered this week, so there are two handouts!  The first handout gives you information on the topic, along with tips.  The second handout has 2 different graphics discussed in the first handout.

Managing Cues

Hunger Scale & Comfort List Graphics

This week's recipe gives you a natural way to satisfy your sweet tooth!  It is a No Sugar Added Oatmeal Cookie.  It does not contain flour.  It is ready in under 30 minutes & provides 24 servings at 52 calories each.  Enjoy!


Question of the Week:  How do I celebrate without food? (Example: Easter)

Answer: Getting away from the idea of food being the reason for a get-together might be a new perspective for some of you, but an important one.  Some tips:

- Eat before you go &/or take food with you that is allowed on the meal plan.

- Keep the focus on socializing with others - away from the food.

- Encourage others to do something active with you.  It could as simple as a walk or make it fun by engaging others in an active game.



This week in Nutrition Class, the participants learned how to use their meal plan to build their plates!  For more information on this week's topic, click on the link below:

My Plate, the Nutrition Facts Panel, & Serving Sizes

This week's recipe is one way to boost vegetable intake!  Most Americans fall short on vegetables, so finding new ways to add them can be helpful!  I finally had a chance to use a hand-held spiralizer recently & was very impressed!  (It costs $10 at Kroger & does not take up much room in your kitchen.) For the hand-held ones, you have an option of "thick" or "thin", choose what you prefer (disregard the "blade c" description in the recipe.) If you try this recipe, let me know what you think of it!  Enjoy! 

Recipe: Basil Pomodoro Zucchini Pasta with Chicken



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?

Answer: 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: