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This summer, FEED had the pleasure of having a University of Michigan sophomore work with us and provide first-hand knowledge of navigating college life with celiac disease. Read on for her recommendations for study snacks for college students that will keep you full and focused: Morning Munchies FEED Favorite: We love Bob's Red Mill's Classic Oatmeal Cup with 6 g of fiber per serving from oats, chia seeds and flaxseed! FEED RDs recommend checking the serving size on your granola and look for a brand ~5 g of sugar per serving. We also like RXBARs, which contain no added sugars and have ~5 g of fiber per bar! Portable Protein We love Biena chickpea snacks too! Try the savory sea salt, or the cinnamon crunch for a sweet 'n salty snack. Savory Snacks DYK popcorn is a whole grain? Whole grains are one of FEED's favorite high-fiber foods. Read more about the benefits of consuming whole grains and other fiber-full foods HERE . Dips & More Rather make your own hummus? Try our cucumber hummus recipe with 6 g of fiber per serving! Worried about fruits and veggies going bad?  See our recommendations for freeze-dried, frozen and canned produce! Thanks to our intern for all of these great, real-life recommendations! Want to meet with one of FEED's dietitians before heading off to school (or sending your kiddo off)? Book an appointment here !

Our friends at CorePT have provided us with this valuable information about injuries sustained from sitting at a desk all day. Read on to find out how to prevent these aches and pains: How does bad posture cause injuries? What can you do? This post was written by  Caitlin Kremer PT, DPT . Caitlin sees patients at CorePT - Loop. Need more healthy resources for your office? Check out our 8 must-have snacks for the office and our offerings for nutrition-focused lectures in your workplace !

In our new "Eating with..." series, we'll be looking into different health conditions and how nutrition can help manage and mitigate the symptoms associated with each one. To start, learn what Irritable Bowel Syndrome (IBS) is, how it affects those who have it, and how nutrition plays a role in symptom management: What is IBS? Irritable bowel syndrome (IBS) is a functional gastrointestinal disorder that affects the large intestine. Those with IBS often experience abdominal discomfort or pain along with diarrhea, constipation, or alternating episodes of both. Bloating, cramping, and gas are also common. As with other functional disorders , IBS doesn't cause changes in bowel tissue or anatomy; however, it is a long-term, or chronic, condition that requires ongoing symptom management, which may include medication, dietary changes, and stress management. Nutritional Concerns The way diet affects IBS isn't fully understood, but many people note worse IBS symptoms when they eat certain foods. The low FODMAP diet is an evidence-based approach for identifying personal food triggers through an elimination period and systematic reintroduction of foods. Research shows that up to 75% of people who live with IBS will find relief from their symptoms by reducing the overall amount of FODMAPs in their diet. Five Foods to Include in your Diet Spinach Dark leafy greens, like spinach, contain vitamins, minerals, and phenolic compounds that may help protect against the risk of developing chronic disease. Spinach also has iron, magnesium, and folate– important vitamins and minerals for growth and development as well as energy production. Oats Oats contain soluble fiber, which is the type of fiber that dissolves in water and gels in the gut. Foods with soluble fiber help to keep things moving in the gut, but can also slow down a fast-moving system helping to reduce frequent bowel movements and diarrhea. Consuming whole grains, like oats, can also reduce the risk of heart disease, stroke, cancer, and diabetes. Eggs Eggs are an inexpensive and extremely versatile protein source for those with IBS. While old nutrition advice used to include avoiding egg yolks to decrease dietary cholesterol intake, new research has since proven this unnecessary . Additionally, eggs provide a variety of nutritional benefits, including vitamin D, choline and antioxidants, like lutein and zeaxanthin — the majority of which are found within the yolk! Strawberries Strawberries contain insoluble fiber– the other type of fiber essential for healthy digestion. A one-cup serving contains 3 grams of low-FODMAP fiber making it a great option for those who are sensitive to other high fiber fruits. Greek yogurt Greek yogurt is yogurt that has been strained, which removes liquid whey and lactose leaving behind a thicker yogurt with more protein. For those that are sensitive to lactose, Greek yogurt is often better tolerated because of the way the active cultures consume any lactose that remains. Quick Tips To avoid garlic and onions (and cut down on meal prep time), use an infused olive oil instead! You'll get all the flavor while avoiding potentially bothersome FODMAPs. Knowing how to hard boil an egg provides you with a simple, ready-to-eat protein perfect for those with IBS. Follow our fool-proof method if you don't already know how! If you are sensitive to lactose, look for lactose-free dairy products. FEED’s Favorite Recipes for IBS Simple potato salad Overnight oats Cucumber and strawberry summer salad Arugula egg white muffins Popcorn with nutritional yeast Have you been diagnosed with IBS and don't know where to start? Contact FEED to discuss more about the low FODMAP diet and how it may be right for you!

Salad season is upon us! It's time to ditch store-bought salad dressings and embrace one that's homemade. This allows you to control the ingredients and avoid any unnecessary additives. Plus, once you understand the basic formula for making a vinaigrette, you'll never need a recipe again– which is the kind of kitchen short cut we can really get behind:   Start with the basics The most basic formula for making a vinaigrette is one part vinegar or citrus juice mixed with three parts oil. For example, one tablespoon of balsamic vinegar and three tablespoons of olive oil, or 1/4 cup of white wine vinegar and 3/4 cup of olive oil. Plain, distilled white vinegar might not be the best choice because of it's harsh flavor and aroma, but pretty much anything else goes! Add an emulsifier An emulsifier will help keep the oil and vinegar together and keep you from tasting mostly the oil in your dressing. FEED RD and chef Sara Haas recommends one teaspoon of mustard, honey, maple syrup or tahini for every tablespoon of vinegar/citrus juice you used!   Add in more flavor Beyond oil and vinegar, you can season your dressing however you'd like! We recommend adding salt and pepper, but here are some additional options: Diced garlic or shallots Chopped, fresh herbs such as basil, parsley, dill or mint Crushed red pepper flakes or other dried spices Citrus zest Parmesan cheese Stir, serve, and store! Whisk, shake or blend your ingredients together to create an emulsion, which is what it's called when we force oil and vinegar to mix. Your mixture may separate over time, but it can always be mixed back together. Before you dress your salad, be sure to taste your dressing and adjust the flavors accordingly. Dip a piece of salad greens or another veggie in your dressing to get the best idea of how it will taste altogether. Pro tip: One tablespoon is one serving of salad dressing! Though  thoughtfully prepared and free of unnecessary preservatives, calories and fat can add up quickly in salad dressing. Consider serving dressing on the side in order to control portions.  Be sure to store your homemade dressing in a container with a tight lid! If it's just oil, vinegar, salt and pepper; it can be kept at room temperature, but if any of your ingredients were refrigerated beforehand, refrigerate the dressing, too. Keep your dressing in the refrigerator for up to five days. Try these FEED salads with homemade dressings: Shrimp and Grapefruit Salad with Grapefruit Vinaigrette Strawberry Poppy Seed Salad Blackberry Arugula Citrus Salad Kale Salad with Papaya Vinaigrette Thai Chicken Citrus Salad Need to clean out your pantry and replace with something fresh? Want to feel more comfortable in the kitchen with some basic cooking skills ? The dietitians at FEED are here to help! Book a pantry overhaul or Let's Cook Together session today!

It's all Greek to us! Summer is a great time to include fresh flavors from the Mediterranean at dinner. This simple Greek-inspired dinner menu is sure to impress your family and friends: Our lightened up version of this popular Greek veggie dip is made with Greek yogurt and packed with protein (6 g per serving). This traditional Greek salad comes from FEED RD and chef Sara Haas and serves four (although it's so good you might want to make more!) Ingredients: For the dressing/marinade: 2 teaspoons Dijon mustard 1/4 cup red wine vinegar 1/2 cup extra virgin olive oil 1 teaspoon dried oregano 1/2 teaspoon kosher salt 1/2 teaspoon freshly cracked black pepper For the chicken: 1 1/4 pound boneless, skinless chicken breast For the salad: 4 cups chopped romaine lettuce 2 cups cherry tomatoes, halved 1/2 cup sliced red onion 2 cups sliced cucumbers 1/4 cup crumbled feta cheese 1/4 cup pitted kalamata olives, halved Instructions: To make the dressing/marinade: Mix the dijon mustard and red wine together in a small mixing bowl. Whisk in the olive oil then add the oregano, salt and black pepper. Remove half of the mixture and place in a zip-top bag. Add the chicken to the bag, remove the air, seal the bag and turn it to coat the chicken. Refrigerate for at least 1 hour and up to 24 hours. Cover the remaining dressing and refrigerate. To cook the chicken: Set a grill pan over medium-high heat and coat lightly with avocado or vegetable oil. Remove chicken from the marinade and blot dry with paper towels. Once pan is hot, add the chicken and cook, undisturbed for 10 minutes. Flip chicken over, turn heat to medium and cover with a piece of foil. Cook for another 10 minutes or until chicken reaches 165 degrees F. (Timing depends on thickness of chicken) Remove chicken from the pan and wrap in foil. Let it rest 5 minutes before chopping. To make the salad: Combine all of the salad ingredients in a large bowl. Add the cooked chicken and reserved salad dressing and toss to combine. This lean, veggie-enhanced burger can be served with whole wheat pita, our gluten-free flatbread or atop chopped romaine lettuce salad style. It's delicious any way! Simple Grilled Peaches Keep the grill hot for dessert! This simple fruit-forward treat has just the right amount of sweet to end a summertime meal.   Looking for more summertime eats? Check out these blog posts on hydrating foods for summer , frozen treats and our favorite no-cook recipes !

This tropical fruit is packed with antioxidants, vitamins, and the right amount of sweetness to curb your sweet tooth. With only 60 calories per serving, this fiber-filled fruit is bursting with health benefits like papain, an enzyme that aids in digestion! Find your new favorite fruit with one of our recipes: Papaya breakfast boat Papaya popsicles Papaya salsa Kale salad with papaya vinaigrette Pineapples may have a prickly outside, but inside they are loaded with water.  One cup  of the fruit is 86% water– making it one of our favorite hydrating foods for summer ! They are also a very good source of and vitamin C and manganese, which helps the body process macronutrients to use for essential body functions. Pineapple is delicious on its own, but can also be added to everything from snacks to stews: Strawberry pineapple smoothie Fresh fruit kebabs BBQ chicken pocket stew Did you know mangoes are one of the most widely consumed fruits in the world? They are high in vitamin C, vitamin A, and vitamin B6, which aids in protein metabolism. Curious about how to cut one? Here's a helpful video to watch before trying it in one of our recipes: Mango chia pudding Chili lime mango popsicle Mango salsa Mango chia bites Each kiwi is jam packed with vitamins C and E helping to boost the immune system and keep skin and eyes healthy. With only 42 calories per kiwi, these little gems contain more potassium than a banana, along with fiber to keep us full longer. Keep kiwi in mind this summer with these recipes: Kiwi coconut chia popsicle Kiwi salsa Kiwi summer salad Kiwi banana muffins Need to get outside your comfort zone with your weekly grocery haul? Book a supermarket tour with a FEED RD! We will take you through all of the departments in your store and share shopping shortcuts and food prep tips and tricks to put together healthy meals quickly!

Every 3 minutes a food allergy reaction sends someone to the emergency room. More than 40% of our children with food allergies have experienced a severe allergic reaction such as anaphylaxis. May is National Asthma and Allergy Awareness Month and FEED founder, Lara Field , joined nutrition colleague Roberta Janero to discuss food allergy management on WGN Radio .

For those with celiac disease, a gluten-free diet is medically necessary to protect the lining of the small intestine from damage due to inflammation. W he n people t hi nk ab ou t a glut e n‐free diet, however, they often first think of  white rice, potatoes, and corn as the best go-to's for carbohydrate alternatives. However, these foods may not be the most nutrient dense. Luckily, there are many naturally gluten-free foods that are high in protein, vitamins and fiber that can make a gluten-free diet much more filling and fueling! For our clients with celiac disease, we recommend stocking your pantry with some of these gluten-free "superfoods" to ensure you're getting the biggest bang for your nutritional buck: Dried Blueberries Packed with cancer preventing antioxidants, ¼ cup of dried blueberries provides a whopping 6 grams of fiber, which aids digestion and appetite control! Add dried blueberries to yogurt, cereal, or make your own trail mix with nuts and a few chocolate chips. Oatmeal Oats are an excellent source of iron (for red blood cell production), thiamine (for converting carbohydrates into energy), and manganese (for bone development). Just a 1/3 cup serving provides over half a child's iron needs for the day! T ry this recipe for Banana Chocolate Oat Bars: 2 cups gluten-­free baking mix 2 cup pure, uncontaminated oats 1 tablespoon baking powder 3/4 teaspoon salt 1 sticks unsalted butter, room temperature, creamed with ¼ c peanut butter and 1 cup sugar 1 cup (packed) golden brown sugar 2 large eggs 1 cup mashed ripe bananas (about 3 large) 2 teaspoons pure vanilla extract 1 pa c ka g e semi-­‐sweet m o rsels (12 oz) Preheat oven to 350°F. Butter and flour a 15" x 10" x 1" baking sheet. Blend first four ingredients in medium bowl. Beat butter in large bowl until fluffy. Add both sugars and beat until well blended. Add eggs, one at a time, beating well after each addition. Beat in bananas, then vanilla. Stir in flour mixture, then chocolate. Spread batter in prepared pan. Bake until tester inserted into center comes out clean and top is golden, abo u t 45 m i n u tes. Cool in pan on rack. C u t into 3" x 2" b a rs and enjoy! Canned Pumpkin This squash is abundant in vitamin A, which helps to maintain vision and skin health, and fiber. Add one cup to your favorite pancake recipe for a yummy treat or try our pumpkin oat muffins . Flax Seeds These seeds have become popular for their fiber and Omega-3 fatty acid content, which is important for brain growth and development. Sprinkled on yogurt, oatmeal or mixed into pancake batter, just one tablespoon provides three grams of fiber. Since the Omega-3 content is preserved in the seed, coarsely grinding the seeds brings out the benefits. Need an egg in a recipe? Try a flax egg! Mix one tablespoon of ground flaxseed with three tablespoons of water, and add this to any recipe tha t cal l fo r one eg g ! Soybeans Soy is one of those greatly debated foods due to their phytoestrogen properties. The good news: soy is safe. Research demonstrates soy foods are safe and do not affect hormone levels in men or women. Add edamame (young soybeans) to one of our five fast lunch ideas for added plant-based protein.  Canned Beans Beans are packed with iron and zinc, which help the body’s immune system and contribute to wound healing. For those looking to incorporate more plant-based proteins into their diet, t his is a great no-cook option. They can be added to soups , salads , or even smoothies . Curious about using canned produce? Read our blog on alternatives to fresh produce! Red Bell Peppers Red bell peppers are rich in vitamin C, which our bodies need for growth and repair of tissues. As the weather heats up, they are also a great hydrating food as one half cup contains 92% water! Try them in our Roasted Red Pepper dip: 2 cloves garlic 2  7 -­ oz j ars R oasted R ed peppers 6 oz Plain, Greek Yogurt 1 1/2 teaspoons cumin 1/2 cup chopped tomato 1/4 cup chopped green onions 2 cucumbers 2 sliced green peppers, sliced 2 pkgs mini cut and peeled carrots Combine garlic, peppers and pepper juice in a food processor and blend until smooth. Blend in Greek yogurt  and cumin. Transfer to a bowl and add tomato, and onions. Season with salt and pepper. Cover and refrigerate at least 4 hours. Serve with cut vegetables. Milk Milk same vitamin and mineral content as cow's milk.  Quinoa Quinoa is a protein-rich pseudo-grain that contains all nine essential amino acids. It has a fluffy, slightly nutty texture and makes a fantastic side dish with meat, poultry, or fish or as a pizza crust ! Cod Liver Oil Brace yourself. I know this may be off the "deep end", but this arctic derived oil gives a lot of bang for your buck. One teaspoon will provide over 100% of the RDA for v itamin D. Mix this oil into yogurt, oatmeal, soups or sauces, but be sure to choose a purified oil to avoid contaminants. Many are available in child friendly flavors! Need more help with a gluten-free diet? Lara Field  has worked with those with celiac disease for over a decade. She was a medical advisory board member of the  University of Chicago Celiac Disease Center  and lectures on a healthy-gluten free diet to patients and professionals across the country.

Dairy If you can't consume dairy, calcium-fortified foods like orange juice, tofu and oatmeal are options for meeting the recommended 1,000 mg of calcium each day. Other non-dairy sources of calcium include almonds; leafy greens like collard greens, bok choy and kale; beans; and broccoli. Check out our Healthy Tzatziki recipe featuring a calcium superstar - Greek Yogurt. Fatty Fish Prunes High-Sodium Processed Foods Anything packed in brine, such as sauerkraut Canned soups, meats, and beans (look for no salt added options when available!) Processed meats, such as ham, bacon, or luncheon meats Smoked fish Need help with nutrition to support your medical condition? The dietitians at FEED are here to help with nutritional counseling as well as in-home meal prep and basic cooking skills. Book an appointment today ! R esearch for this post was provided by dietetic intern and RD-to-be, Shannon Jones.

Explore our recipe archives to find more ways to incorporate these fresh fruits and veggies in your diet. And, if you're wondering what to do when nothing is in-season in your area? We've got you covered with our guide on freeze-dried, frozen and canned produce . Check out bulk buys that the FEED dietitians recommend for stocking your pantry ! Research for this post was provided by dietetic intern and RD-to-be, Shannon Jones.

It's spring! Time to switch our focus from squash to salad greens! Eating with the seasons ensures you're getting more nutritious and flavorful produce, plus it benefits the environment, too. Seasonal produce grows with less human "assistance" and is more likely to be produced locally, which reduces the environmental impact of transportation and storage. Also, changing up your weekly produce haul as the seasons change increases the nutrient variety you are consuming while challenging your creativity in the kitchen! Here are a few of FEED's favorites for this time of year: Spring Morning Muffins Whole grain amaranth adds fiber to these  – a nutrient-dense way to start the day! Seasonal Salads This spring-y salad from FEED dietitian Sara Haas Also try our strawberry poppy seed salad or  for a quick lunch or dinner. Both are a great addition to a baby or bridal shower spread! Satisfying Side Dishes Once it's warm enough to cook outside, we recommend these grilled artichokes for an alfresco appetizer or vegetable side dish. Did you know that medium artichoke has 7 grams of fiber and 4 grams of protein? Also, as the weather gets warmer and meals get lighter, we love satisfying side dishes like our . This high-fiber fare is delicious with our cedar plank salmon! The beginning of a new season is a great time to change up your eating and exercise habits. Book an appointment with a FEED RD today to jumpstart a new warmer weather routine!

If there’s a basic life skill you should have, it’s knowing how-to hard boil an egg. Why? Because this simple cooking technique sets you up for creating nourishing meals that won’t break the bank! So what are you waiting for? It’s time you mastered the art of making hard boiled eggs! First Things First Before we teach you just how easy it is to hard boil eggs, there are a few things you should know. First, this recipe was created for large eggs, not medium or extra-large. If you’re using a size other than large, you’ll have to adjust your time up or down a bit. Second, don’t rush the process. It’s tempting to turn the heat up to get that water boiling more quickly, but that doesn’t equate to excellent eggs, so resist the urge. Finally, use our simple trick in Step 3 to assist with peeling eggs (because we know that step can be a bit daunting!):   Step 1 Place 6-8 large eggs in the bottom of a large 2-quart sauce pot. Cover the eggs with cold water, adding enough to cover them by 1-inch. Step 2 Set the pot over medium-high heat and bring water to a boil. Once at a full, rolling boil, cover with a lid and set a timer for 12 minutes. Step 3 Drain and place in ice bath or run under cold water. Roll gently to crack on the bottom of the bowl. Remove from the water, peel and enjoy. Want more simple secrets to success in the kitchen? Schedule a Let's Cook Together session with Sara today! Let’s Cook Together is a service that is 100% tailored to meet YOUR needs. Whether that’s learning to use a knife properly or cooking salmon to perfection, Sara can teach you how!