Move Over, Protein: Fiber Is Having a Moment

 Written by: Keliana Sewell; SLU Dietetic Intern 

Protein has been sitting real comfortably at the top of nutrition trends for a while now. Protein bars. Protein shakes. Protein cream cold foam from Starbucks (this one is actually really good). Besides the point, protein is in everything! And don’t get me wrong, we love protein and all the muscle building and hunger taming magic that it brings. But fiber is ready to steal the spotlight and coming in fast. I am here to give fiber their moment they deserve and provide realistic tips to meet your fiber goals every day. From, your gut healthy dietetic intern.

How Soluble Fiber Helps Lower Cholesterol

According to the Centers for Disease Control and Prevention, over 100 million U.S. adults have high cholesterol levels, which increases the risks for cardiovascular diseases, the leading cause of death worldwide. What may seem overwhelming, can be fixed with one of our very own carbohydrates we love, soluble fiber. This type of fiber is found in plant-based foods that work to slow digestion by absorbing water and turning into a gel-like consistency, allowing it to work its magic on cholesterol.

How Insoluble Fiber Prevents Constipation

Now soluble fiber is great, but what’s even better is solubles right hand man, insoluble fiber! Insoluble fiber moves more quickly through the digestive tract, adding bulk to stool to help prevent constipation. Insoluble fiber plays a critical role in maintaining heart health by promoting regular bowel movements and enhancing gut health. These two dynamic duos sure know how to work together and get things moving!

How to Add More Soluble Fiber to Your Diet

My first rule of thumb with fiber, start SLOW! A friend of mine recently recommended I drink one of those probiotic sodas–as I am a trusted Dr. Pepper enthusiast, I was skeptical. But I trusted the sweet bubbly swap, but was quickly surprised by the immediate discomfort that followed. I never wanted to try a gut healthy beverage again. Which is why, gradually increasing your fiber intake with subtle swaps to make it more attainable and sustainable. Easy swaps include switching to whole-wheat bread on sandwiches, include fresh or frozen fruit and vegetables to any meal. I encourage adding any beans, lentils, or chickpeas to a build your own bowl. Looking for a sweet treat? How about a sweet potato brownie!

I’ve made the swap, why can I still not go to the bathroom?

A common issue people have when increasing their fiber in their diet is they find it hard to go to the bathroom. One thing I wanted to mention is when you eat more fiber, you also need to increase the amount of water you drink. Like we talked about before, fiber adds bulk to your stool, and without enough water, the bulk becomes dry and slow moving–hello constipation!

Bottom Line

Soluble fiber is a beneficial nutrient that may help naturally lower cholesterol. Think of fiber as a sponge: without water, it isnt able to soak up the dirty particles the way its supposed to leaving things high and dry. Don’t be silly, add a little fiber to be feeling good and willy!

From your fiber loving friend!

#fiber #nutrition #guthealth #probiotic #solublefiber #insolublefiber

Practical Guide to the Physical Activity Guidelines

 Written by: Emily Winkels; SLU Dietetic Intern

Only 26% of men, 19% of women, and 20% of adolescents meet the current physical activity guidelines for Americans1. The latest physical activity guidelines were established in 2018, but most Americans are falling short. There is significant evidence that shows how important physical activity is for disease prevention, cognitive function, mental health, and even sleep1. Knowing how imperative physical activity is for our health, well-being, and longevity how do we realistically meet the guidelines and apply them to our busy lives? 

                              Figure 1: Physical Activity Guidelines for Americans (Department of Health and Human Services, 2024)

The current Physical Activity Guidelines for Americans1 are as follows: 

Per week we should be aiming for: 

·      150 minutes - 300 minutes of Moderate Intensity Exercise (equivalent to 2.5-5.0 hours)*

OR

·      75 minutes - 150 minutes of Vigorous Intensity Exercise (equivalent to 1.25-2.5 hours)*

o   * Or a combination of both Moderate and Vigorous Intensity Exercise 

AND 

·      Muscle Strengthening activities x2/week @ at least moderate intensity that involves ALL muscle groups 

 

Additional health benefits are beyond the 300 minutes/week of moderate intensity exercise1.

 

As a busy dietetic intern and master's student studying nutrition and physical performance, I fully understand how busy life can get and how easy it is to put physical activity on the back burner when life gets busy. After learning more about the physical activity guidelines in my Exercise Testing and Prescription class this semester, I found the guidelines a bit challenging to understand at first. I found myself asking the following questions, do I even have time to meet all of these guidelines? Are these guidelines practical for students, or for full-time employees, or for busy parents? What does it mean to exercise at moderate intensity? Vigorous intensity? You may be asking yourself the same questions, which is why I want to break down these guidelines a bit and offer practical tips to incorporating more movement into your daily routine. 

Let's start with a few basic definitions and differentiate between physical activity and exercise. Exercise is defined as "planned, structured, and repetitive" movement that aims to improve physical fitness2. Physical activity "is defined as any bodily movement produced by skeletal muscles that results in energy expenditure"2. Physical activity essentially includes exercise as well as movement such as walking around your workplace, or doing chores around the house, or shoveling the driveway when it snows. 

There are many different kinds of physical activity, but each may require varying amounts of intensity. For example, there is a difference in intensity between sweeping the floor at home and running sprints outside. This is where the exercise intensity definitions come into play. There are three types of physical activity intensities: light, moderate, and vigorous. 

·      Light-intensity activity mainly encompasses "non-sedentary walking behaviors"1 and has the lowest amount of energy expenditure. It can also be expressed as being active using below 50% of your relative max heart rate3. I personally like to describe this intensity as one that gets you moving and active but not so much that you are breaking out a sweat or out of breath. 

o   Examples include household chores, walking at a slow pace, cooking, etc. 

·      Moderate-intensity activity requires more effort than light intensity. It amps up your heart rate to about 50-70% of your relative max heart rate3. Another way to think about this intensity is to try talking when you exercise. For example, if you are cycling at a moderate intensity, you should be able to hold a decent conversation, and your breathing will begin to quicken more than if you were walking slowly3.

o   Examples include bicycling for leisure, brisk walking, strength-training, rowing, recreational sports, etc. 

·      Vigorous-intensity activity is the most challenging intensity. At this rate, you are using 70-85% of your maximum heart rate and breaking a sweat within only a few minutes3. 

o   Examples include running or sprinting, cycling at a fast pace, power lifting, competitive sports, stair climbing (fast pace), swimming laps (fast pace), High-Intensity Interval Training (HIIT) etc.  

If you have a smart watch like I do, you might be familiar with what your heart rate is during your exercise. A helpful tip is that most smart watches can track what heart zone you are in during your activity so you can monitor just how hard you are working and what exercise intensity you are in. 

Now that we are more familiar with what these different activity intensities are, we can now explore how we can implement these in our daily lives. 

The best way to implement exercise and more physical activity into your daily routine is to find something you enjoy. It is common for social media or news outlets to market that you must do this one exercise for certain health benefits or to lose X amount of weight or to look a certain way, but I am here to tell you that forcing yourself to do physical activity that you do not enjoy is not sustainable. With increasing our physical activity, we don’t want to just make it a new year’s resolution that never sticks. The goal is to make physical activity part of our lifestyle and make it something that is sustainable and supports our physical and mental health. 

Below I will offer some practical tips to help you implement more physical activity into your routine: 

Exercise Breaks during the Workday: If you are like me and crave movement during a long workday sitting at a desk, taking short breaks throughout the day is your friend. There are a couple strategies you can use to achieve this. If you are in a tall building, take a break every hour and walk up and down a few flights of stairs. Or is there a further water fountain or bathroom you can walk to? If you work at home, walking to a different room in the house to pet your cat maybe a fun way to get in some movement. Between my clinical rotations and night class and when the weather is nice, I enjoy walking around my school’s campus track even if it’s only for a few minutes. Just having that break to move my body gets me active and feeling good. It is a great way to take a brain break after hours of working too! 

No equipment? No problem: If you do not have access to workout equipment or a gym membership, technology is your friend. There are countless equipment-free exercise tutorials on the internet that you can try. From Pilates to body weight strength training, to dance workouts, the options are endless. One of my personal favorite ways to practice this (and great for kids too) is Just Dance. If you do not have a Wii, YouTube has countless free Just Dance videos that will be sure to get your heart rate up in no time! 

Movement is Movement: As my exercise routine has changed over the years from being a competitive athlete, to a recreational runner and lifter, to now a busy grad student, I learned that different seasons of life require different types of movement. For example, during my senior year of college, I had the time to train for a marathon at the end of the school year. Nowadays I am lucky if I have time to get a quick walk in on my walking pad or in my neighborhood after a long day. Giving yourself the grace to switch up your exercise routine if your schedule does not allow it, is okay. Finding ways to move throughout your day in both the busy and the slow times of life is what is going to benefit you the most. Even if you only have a few minutes to do some quick exercises or walk your dog at the end of the day, movement is movement. 

Bored with your Exercise? Trying a new type of exercise might also be a way to get you motivated to move more. Are you burnt out on the same exercises at the gym? Maybe try checking out a new workout class. Are you bored running the same loop at your favorite park? Go in the opposite direction or find a new trail you’ve never ran on before. Trying a variety of ways to be physical activity is not just helpful for your motivation, but you might also end up working different muscle groups. For example, after training for my marathon and getting a shoulder injury, I had to take months off of running or lifting weights with my upper body. At first, I was super discouraged that I had to take a break from what I’ve been doing for so long, but then I discovered cycling and going on walks outside and now I enjoy doing both as I recover. Again, the key is to be creative with how you move and find what is going to help you make physical activity a bigger part of your lifestyle. 

I hope some of these ideas inspire you to incorporate more physical activity into your daily life! Remember to integrate different intensities of exercise throughout your week, find little ways to be more active throughout your week, and choose movement that YOU find joy in. Happy Exercising! :) 

Food Without Fear: Mindful Eating Practices for Holiday Season!

Written by: Sarah Owens; SLU Dietetic Intern

        Let’s face it: for some, holidays that center around food can cause more stress than excitement! The month of December is full of celebrations and social interactions that, while a great reason to celebrate with loved ones, can make it harder to adhere to your health and nutrition goals, no matter what they are. Whether you’re focusing on nourishing your body, building a more mindful relationship with food, or simply trying to enjoy the season without stress, we’re here to help make the holidays easier and more balanced. Here are a few tips from myself and my fellow interns on how to make the holiday season a little easier! 

1. Focus on this season of gratitude and love

Gratitude isn’t just for Thanksgiving! When the holiday feels hard for whatever reason it may, take a second to re-center yourself. What are 3 things that you are grateful for this year? What are 3 things that you love about yourself or others? Reminding yourself what this season is here for takes the social pressure off of the holiday itself. Focus these affirmations on things that have nothing to do with food or body image, and when things feel overwhelming, grounding yourself in gratitude and appreciating your body for what it allows you to do can help you reconnect with what truly matters this season.

2. Don’t restrict yourself or skip out!

You do not have to “earn” any meals this holiday season – don’t skip breakfast in anticipation of a big lunch or dinner! In fact, restriction can lead to overeating at other meals, blood sugar imbalances, and stress! With so many delicious options at big meals, remember that you can always go back for more. Start small, and go back for more of what was extra tasty!

3. Satisfied > Stuffed

Listen to your body and your hunger cues! Eating to the point of uncomfortable fullness creates unnecessary stress on the digestive system and disrupts how efficiently your brain can talk to your stomach – it can actually take about 20 minutes for your nervous system to register that your body has been secreting hormones to indicate that you are full. Eat slowly, and don’t be afraid of making a to-go box or making a second plate if you get hungry later in the celebration.

4. Don’t forget about MyPlate!

Even around the holidays, it is important to eat balanced meals and snacks when you can. Pair your winter holiday favorites with a protein, vegetable, carbohydrate, and healthy fat to create a seasonal, delicious meal that will keep you satisfied! Check out seasonal produce at the store too – not only is it usually cheaper, but it tastes better! Citrus fruits (my favorite is a sumo orange!), apples, cranberries, and pears are in season in December, as well as hearty greens like kale, brussel sprouts, and collard greens. Look out for root vegetables like potatoes, carrots, parsnips, and turnips as well, they are fresh and tasty this time of year.

5. Offer to bring your favorite dish

Not only is potluck style celebration a great way to share your favorite recipe (or find a new favorite!), but it can be helpful to bring something that will help you feel comfortable and in control of your eating experience. Creating a sense of community and predictability for yourself in an otherwise unpredictable food environment can make the gathering feel a little more manageable and enjoyable.

This holiday season should be a time for connection, joy, and comfort, not pressure or fear surrounding food. By centering your experiences around gratitude, honoring your hunger and fullness, and incorporating balance, you can honor your favorite traditions and make new memories. Allow yourself to enjoy a few hearty meals surrounded by good company – this time of year is nourishing for the mind and the body. From all of us at SLU Nutrition and Dietetics, have a peaceful and joyous holiday season! Happy Holidays!

Matcha Mania

 Written By: Madeline Mohlman; SLU Dietetic Intern

        Matcha’s popularity in the US has been increasing in recent years. This beautiful green powdered tea from Japan has been added to menus at coffee shops all across the country. From basic lattes to matcha lemonades, there are many ways to drink this tea. Not only is it pretty to look at with an earthy flavor, the tea also contains some health benefits. However, are there any negatives to drinking matcha?

        Matcha contains antioxidants and phytochemicals within the tea that are very beneficial. The caffeine content is about 38-89mg per cup. For comparison, coffee contains about 100-120mg. With a rise in popularity, it is only a matter of time before people start bringing up negatives. Recently on Tiktok, I have seen some videos saying that there are nutrient interactions with matcha that can lead to iron deficiency. While it is true that there can be an interaction that limits iron absorption, it depends on how much and when you drink your matcha. If you are concerned about this, avoid drinking matcha within an hour before or after an iron rich meal or if you are taking a supplement. Drinking one cup of matcha a day is considered generally safe for most people.

        This leads to another discussion about social media and taking a post from a stranger as truth. Social media is a great resource for information; however, navigating these platforms is another skill. It can be easy to believe that what that person is saying is the truth because they appear knowledgeable in the topic. But it is important to remain a little skeptical about things, especially nutrition information. People love to give you a quick fix to something, but it may not work for everyone or even be evidence-based. So if you see anything, it won’t hurt to dig a little deeper into the topic and find some other evidence to back it up before filing it away in your brain as fact.

        Let’s go more into the positives! Social media really helped to boost the consumption of matcha within the US by showing recipes to try with matcha and understanding the different origins and flavors of matcha. The traditional way to make matcha is by whisking it in a bowl of hot water with a bamboo whisk, chasen. The whisking motion should be in the shape of a “W” or “M” until frothy on top. It is then consumed immediately. There are many other ways to try. Some big trends were the matcha cloud latte or a strawberry matcha. I haven’t tried the cloud, but I have tried strawberry and the earthy, nutty flavor of the matcha with the sweetness of the strawberry is amazing! You can’t beat a classic matcha though. Because you are drinking the leaves, the flavor is much stronger, so you don’t need to add much to the tea and let the flavor shine through.

        Matcha is overall not going to be the reason you become iron deficient. Moderation is key for everything. Drinking tea should be a pleasure, so enjoy!

The Government Shutdown Impact on Food Assistance Programs and Where Families Can Turn for Support

 Written by: Mia Lanemann; SLU Dietetic Intern

Introduction

The government has been shut down since October 1st, 2025, approaching the longest shutdown in U.S. history. Congress is yet to pass a continuing resolution to keep money flowing. This shutdown directly affects food assistance programs like Supplemental Nutrition Assistance Program (SNAP), Women, Infants, and Children (WIC), School Meal Programs, and food banks that rely on federal grants, as well as federal employee wages, student loans, national parks and museums, and the court system.                                      

Impact on SNAP Benefits

Devastatingly, as the shutdown continues, Supplemental Nutrition Assistance Program (food assistance to low-income families, formally referred to as food stamps) benefits will not be issued to Missourians in full for the month of November, starting on November 1st. As of November 3rd, the government released that SNAP benefits will be half of the normal payment for the month and delayed. Important to note, at this time, any benefits currently left on your EBT card from previous months can be used. SNAP is 100% federally funded, so with the government being closed, the federal government cannot easily allocate money to the states for SNAP. The administration is pulling the money for SNAP November benefits from an Agriculture Department contingency fund. There is only $4.65 billion available in that fund to pay for SNAP benefits, which is roughly half of the $8 billion in food assistance payments people receive each month. (NPR 2025)

                                                    

Figure 1. SNAP outreach information from Food Bank of Northwest Indiana (Food Bank NWI, n.d.). 

SNAP Importance

Looking at the statistics from the White House, SNAP benefits 667,000 Missourians, 255,000 of whom are children. (The White House 2025) SNAP is one of the most effective anti-poverty tools in the US, directly reducing food insecurity by almost 30%. SNAP also stabilizes the domestic economy in the US. For example, for every $1 in benefits from the government, it generates $1.50-1.80 in economic activity. This effect is immediate when you consider that SNAP benefits are spent quickly and efficiently, each month further stimulating the economy by increasing the ROI of foreign trade as well as domestically sourced food goods.

Impact on WIC

The effects of this shutdown on community nutrition are not only seen in SNAP; other programs like WIC may be affected if the shutdown continues. Governor Kehoe released a statement saying, “Missouri WIC funding will be available through November for now.” For the next month, WIC benefits will continue to be distributed to Missourians. WIC serves nearly half of all infants born in the US, improving birth weights by strengthening early nutrition. (Knurick 2025)

Consequences

The funding lapses related to the government shutdown are already resulting in far-reaching consequences for those who rely on government assistance. Throughout the United States, more than 40 million people will suddenly lose half the benefits they rely on to buy food for themselves and their families. Many will be forced to make the impossible decision between food, rent, and utilities (especially as we enter the winter months).

How You Can Help:

1. Support Your Local Food Banks 

a. Feeding America Food Bank Finder – use this link to locate a food bank near you and donate if able.

2. Drop Off a Food Donation

a. Contact your local food bank and ask them what their greatest needs are. 

b. Great shelf-stable items include peanut butter, canned beans, cereal, canned vegetables, canned chicken, brown rice, oats, and apple sauce.

3. Volunteer Your Time

a. With an influx of customers, your local foodbank may need all “hands-on deck.”

“If you cannot feed a hundred people, then just feed one.” – Mother Theresa

                                              

Figure 2. Volunteer activity at a food bank event (Donegal Insurance Group, 2022). 

If You’re Facing Food Insecurity, Find Help at: 

1. A Local Food Bank 

2. A Local Food Pantry 

3. A Local Community Fridge 

4. A Little Free Pantry

5. USDA Hunger Hotline: 1-866-3-HUNGRY (1-866-348-6479)

“Why should there be hunger and deprivation in any land, in any city, at any table, when man has the resources and the scientific know-how to provide all mankind with the basic necessities of life? There is no deficit in human resources. The deficit is in human will.” – MLK Jr.

                            

Figure 3. Impact of the 2025 U.S. government shutdown (Politico, 2025). 

My First FNCE Experience: the dos and don’ts and what I learned at FNCE 2025

 Written By: Mallory Murray; SLU Dietetic Intern

      

  This year, I had the opportunity to attend the Food and Nutrition Conference and Expo (FNCE) —the largest annual gathering for dietitians across the United States. Each year, FNCE brings together thousands of nutritional professionals to learn about emerging research, product innovations, and allow space to connect with others in the field. Last year the conference was held in Minneapolis and this year it was held in Nashville, Tennessee. The conference ran from Saturday to Tuesday. As a first timer at FNCE, I had no expectations, but FNCE proved to be an energizing and knowledgeable experience. Between sessions, the expo floor, and poster presentations, there was never a dull moment! Sessions ranged from topics about GLP-1 support to chronic diseases to Hot Topics in Nutrition. The expo hall was filled with hundreds of food and nutrition vendors promoting their products, while giving a ton of free samples along the way! The poster presentations were also held in the expo hall and numerous students and faculty of schools across the nation shared their research with the participants of FNCE. Here are some of my recommendations for the conference.

#1: Attend the Learning Lounge Sessions

One of my favorite parts of FNCE was attending the Learning Lounge sessions. These are quick, 25-minute presentations that cover some of the most-talked-about topics in nutrition. I attended two sessions — one focused on GLP-1 usage and fertility, and another on the hot topic of seed oils. Both were evidence-based, engaging, and provided a lot of valuable information in a short amount of time. Here’s what I learned:

  - GLP-1 usage and fertility: GLP-1 medications cannot be used throughout pregnancy as it has complications on fetal growth, skeletal complications, and even fetal death. Therefore, it is recommended that mothers get off of the medications about 8 weeks before contraception. The dietitian also discussed what our goals as a dietitian would be to help individuals when getting off GLP-1 support. Interventions included recommending adequate hydration, regular movement, and focusing on intuitive skills (what does hunger feel like to the patient?).

- Seed oils: Seed oils have been a hot commodity in social media conversations but from a dietitian perspective here is what we know. Despite the negative effects on health, consumption of seed oils have numerous health benefits such as lowering the risk of chronic disease. The presenter also discussed the omega 3 to omega 6 ratio and how there needs to be more emphasis on adequate consumption of omega 3 in the diet. Overall, the presentation stated that these oilers are essential to provide essential fatty acids.

If you ever attend FNCE, I highly recommend checking out these sessions, they are engaging and I personally enjoyed the short presentation to get the information to me sooner.

#2: Don’t Go Alone

One of the best parts of FNCE was attending the conference with my dietetic intern cohort. Going as a group encouraged me to step outside my comfort zone, attend more presentations, and explore the expo floor with enthusiasm. The best part about attending the conference together was that we were able to compare notes after each presentation, explained which booths were worth visiting, and talked about new trends and innovations we had discovered. It made the conference more collaborative, educational and fun! From learning about new products to meeting professionals in the field, it was inspiring to see how much the world of nutrition continues to evolve.

#4: Attend the Expo!

If you have the time between sessions I would recommend exploring the expo floor. However, if you plan to see each vendor, plan to have 2-3 hours opened for exploration! I did my best to visit each vendor, but also prioriitized the companies that I wanted to hear more about.

Innovations that stood out to me included

- Intoleran: this company sells an innovative blend of enzymes designed for multiple food intolerances. Often reduces gas, bloating and indigestion in participants who have taken it. Sounds like a very interesting concept and could be considered useful for patients with IBS!

- PrepTable: At this booth, two Registered Dietitians created an RD prep program that prioritizes visually appealing graphics, comprehensive lecture notes, and practice questions for the RD exam. I was given handouts that had frequently used equations, food system management definitions, and an outline of the RD exam. The dietitians were passionate about their mission and I would have never found these resources if I had not attended FNCE. I will definitely be using their website when I begin preparing for the exam! Check out their website here: https://www.preptable.org/

- La Croix: La croux introduced their new “Sunflower’ flavor. What stood out to me was that each person will have a different taste palate with the sparkling water! Mine tasted very citrusy while another intern said that it tasted like Sweet tarts to her!

Needly to say, don’t plan on bringing snacks, the vendors have numerous samples for you to taste and enjoy! The expo will have a variety of samples to choose from. I even received numerous protein shakes, a slice of pizza, and a lunch-able! Start your day with a big breakfast and anticipate receiving fruit, snacks and even entrees!

#5:Hydrate and Eat Well!

        FNCE typically means long days of presentations and less than stellar sleep if you are like me and don’t enjoy sleeping in hotels. I found it important to stay hydrated and fueled with food or else I found myself dipping in energy halfway through the day. Plan on eating a big breakfast and bringing a water bottle. FNCE even provides a water bottle during registration, I recommend using it throughout the conference! As a cohort we decided to explore the city and try new coffee shops for breakfast. I challenge you to do the same when attending a FNCE conference!

Final Thoughts

FNCE 2025 reminded me that growth happens when you’re willing to learn something new and connect with others who share your passion. FNCE is not just about earning CEUs or exploring new products; it truly is inspiring to see numerous dietitians come together. It’s about being apart of a big professional community that values collaboration, lifelong learning, and innovation. If you ever get the chance to attend, don’t be shy — network, explore, and make the most of every opportunity. You never know who you’ll meet or what you’ll learn!

From Garden to Game Day: Farm-to-Table Recipes for Football Weekends

 Written By: Grace Gonzales; SLU Dietetic Intern

        There’s nothing quite like the arrival of football season — the crisp fall air, the hum of the game on TV, and the irresistible smell of something delicious cooking in the kitchen. As the leaves begin to turn, it’s the perfect time to celebrate fresh, homegrown produce with recipes that bring a farm-fresh twist to your favorite game-day dishes. Whether you’re tailgating outside or hosting in your living room, a colorful spread made from your own garden harvest makes every kickoff feel a little more special — and a lot more delicious.

        For as long as I can remember, I’ve had a deep love for the fall season. The slight chill in the air, leaves falling, and the comforting scent of something simmering in the kitchen — that’s when you know football season has arrived. Saturdays and Sundays quickly became about good food, good company, and the excitement of game day filling every room. Growing up in South Louisiana, football was practically part of my DNA. My weekends started with the sound of ESPN College Gameday coming from the living room, a fresh pot of coffee brewing, and a beautiful breakfast spread prepared by my mom — all before a day of tailgating and cheering on the LSU Tigers in Tiger Stadium. That love of football followed me to college in Fayetteville, Arkansas, where football season felt like a hometown holiday and the entire town turned out to support the Razorbacks. Now, living in St. Louis, I’ve carried those traditions with me. Much of my creativity in the kitchen comes from these memories — the sense of togetherness, excitement, and seasonal inspiration that surrounds every football weekend. This year, when fall came around, I got so excited to experiment with new recipes that capture that same spirit.

        While I don’t have a ton of gardening experience, I’ve always been drawn to the farm-to-table philosophy. So when I learned our class would spend time in the garden each week, I was thrilled. It’s been an eye-opening, inspiring experience. Last week, I picked a handful of fresh ingredients — bell peppers, basil, tomatoes, and tomatillos — and immediately knew I wanted to turn them into fun, crowd-pleasing appetizers perfect for game days and hosting friends and family.

        There’s something undeniably magical about farm-to-table cooking. Maybe it’s the joy of knowing your ingredients were picked just hours ago, still carrying the warmth of the sun and the scent of the garden. Whatever it is, it connects us not only to our food but to the seasons themselves. Farm-to-table isn’t just about eating fresh — it’s about connection: to the earth, to the ingredients, and to the people gathered around your table (or TV, cheering through every fourth down).

        The farm-to-table movement isn’t just a trend — it’s a return to real flavor. When you grow or source your produce locally, fruits and vegetables get to ripen naturally, resulting in richer taste and higher nutrient value. Garden-fresh ingredients are packed with vitamin C, potassium, and antioxidants, making every bite as nutritious as it is delicious. Beyond the health benefits, gardening is a sustainable way to cook — reducing packaging waste while deepening your connection to the earth. There’s something special about turning homegrown ingredients into a meal to share, because those dishes don’t just taste fresh — they tell a story.

        So, this football season, skip the packaged dips and bring a little garden magic to your table. I want to share three easy and colorful recipes—Classic Caprese Salad, Zesty Tomatillo Salsa, and Creamy Boursin Cheese Dip with Fresh Bell Peppers—that highlight the flavors of garden-fresh ingredients. These recipes are easy to prepare, vibrant, and bursting with flavor, making any game-day spread feel special. Whether you’re hosting in your living room or at an outdoor tailgate on a crisp autumn afternoon, you’ll have a lineup of snacks that score big on flavor and freshness.

        Fall is the perfect time to explore your local farmers’ market, chat with growers, and see how seasonal produce can spark creativity in your kitchen. And when you take that first bite, you’ll understand the real beauty of farm-to-table cooking: it feeds both body and soul. It brings authenticity and energy to your gatherings. The colors are brighter, the flavors bolder, and the food feels alive. When you serve dishes made from your own harvest, you’re not just feeding your guests; you’re sharing your season, your care, and a little slice of your garden. So next time the weekend rolls around, skip the store-bought platters. Head outside, grab a basket, and let your garden call the plays. Because when it comes to flavor, freshness is always the MVP.