Step Ahead Wellness Center Blog

Lauren Udall, RD

Lauren Udall, RD

Recent Posts

Tips for a Healthy Memorial Day

Posted by Lauren Udall, RD on Sat, May 23, 2020 @ 02:27 PM


Happy Memorial Day Weekend!

OK, so this may not be the kick off to summer we all had planned.  However, you can still honor those who served our country and kick off the summer having lots of fun at home.  Here are some tips to have a healthy weekend:


1. Celebrate in an Active Way –  Don't make food the central focus of the weekend!  Enjoy the weather and get moving outside.  

2. Grill Out –  Fire up the grill!  You can grill all kinds of food, including lean meats, veggies, and fruit! 

3. Be Together in New Ways – Memorial Day is a weekend where we spend time with loved ones and remember our fallen troops. Set up a Zoom barbecue with friends and family, do a virtual cooking class, or play a virtual game. 

4. Limit Your Alcohol Intake – Alcohol increases your calorie intake and it tends to get us munching on unnecessary snacks.  If you plan to drink, be mindful of the munching! And remember to track the drinks! 

5. Practice Safety –  Wear your masks, social distance, and wear sunscreen 😀 


Traditional Memorial Day foods are big on taste but leaves a lot to be desired in terms of nutrition.  There are some truly delicious recipes that won't weigh you down, ruin your healthy eating, or keep you from wearing your favorite summer clothes. 


Here are some simple ideas:

~ Grill some pineapple, peaches, or watermelon 
~ Grill asparagus, zucchini, corn on the cob, or eggplant
~ Blend some watermelon, ice, and mint for a cool slushie
~ Make kabobs - put your favorite meat and vegetable together and grill them

~ Make fruit kabobs - put your favorite fruit on a skewer.  Make it patriotic! 

~ Throw a piece of fish on foil, season with lemon and garlic, tent it and throw it on the grill


Tags: memorial day weekend, healthy eating, grilling

Pantry Staples Vol 1: Oats

Posted by Lauren Udall, RD on Sat, May 09, 2020 @ 03:21 PM

Cooking with Pantry Staples: Volume One!
Let's Talk about OATS


We are all going to the grocery store less these days and stocking up on shelf stable items to have on hand.  Let's take a look at pantry staples and learn some new ways they can be used!  First up, oats!


Nutritional Benefits:

  1. Oats are a good source of protein, dietary fiber, vitamins, minerals, and antioxidants.
  2. Health benefits include:  increased weight control, better bowel function, lower cholesterol, lower risk of heart disease and diabetes, lower blood pressure, and stabilization of blood sugar.
  3. Correctly packaged and stored oats have an amazing shelf-life of up to 30 years.
  4. Oats are quick and easy to prepare.  They are very versatile and can be made into flour. 
  5. Oats satisfy and make you feel full longer.

Of course, we can eat oatmeal the traditional way - boiling on the stove with water or milk.  But here are some OTHER ways oats can be used:


Blueberry Banana Oatmeal Smoothie

Banana Oatmeal Pancakes

Baked Oatmeal

Baked Oatmeal Cups

Oat Milk

Oatmeal Pizza Crust

Savory Oatmeal with Scallions and Soy Sauce


Easy Non-Recipe Ideas:

• Add raw oats to your smoothies and smoothie bowls!

• Your morning bowl of oatmeal doesn’t have to be sweet. Top it with a poached egg, some wilted greens, any type of cheese you have, a spray of olive oil and even hot sauce!

• If flour is hard to come by, throw oats in a blender and make your own oat flour! It can be used alone or combined with all purpose flour to increase the fiber content of a recipe.

• Use as an egg replacement to bind your burgers/meatballs!  You can use in meat burgers or veggies burgers (1/4-1/2 c per lb of meat)

• Use coarsely ground oats as a breading for chicken instead of breadcrumbs