Eating Simple

Intuitive Eating-Review

2012-02-06T11:17:00.000-05:00

I recently read Intuitive Eating by Evelyn Tribole, MS, RD; and Elyse Resch, MS, RD, FADA. Since starting this blog, this has to be my favorite nutrition/diet book I have read so far. The authors wrote the first edition in 1995 after becoming dissatisfied with the typical dietitian mentality: serving sizes, exchange system, calorie counting, and so on. The book focuses on several areas, but as the name implies, learning to eat intuitively is the main premiss. The practices in mindful eating are now being used in eating disorder clinics around the country. However, anyone suffering from a life of chronic dieting or food worry will identify with the example patients the authors use to help present the program. I should make a huge disclaimer here, much as ET and ER do in their book. THIS IS NOT A DIET!!! By following the practices of mindful eating, people who are overweight will probably lose weight, and people who struggle with chronic dieting will come to peace with food.

Factoids:
1. The weight-loss industry is a $30+ billion a year business. (Programs, Pills, Shakes, Bars, Surgery)
2. 90-95% of all diets fail.
3. Restricting food slows Metabolism.
4. 45% of adults feel guilty about eating foods they like.
5. The US is the most preoccupied country with regards to weight and health concerns, we are the most overweight, yet we take the least amount of satisfaction and pleasure from eating.

There are 3-4 main types of eating disorders recognized within the medical Community and are considered a mental disorder, not a physical disorder; even-though they wreak havoc on the body:

Anorexia nervosa: Restricting food to lose weight below 85% of what is considered ideal. Often starts off with the simple quest to lose a little weight, but spirals out of control to where patients may only eat 1 apple or a few carrots each day.

Binge Eating Disorder: Consuming more than what is considered a normal amount within a 2hr time period. Binges may consist of 2000-4000 calories. Typically follows a time of food restriction. People are typically of normal weight, but may be overweight.

Bulimia Nervosa: Similar to Binge Eating, but each binge is followed by purging. Purging may be done through laxative use, vomiting, or exercise. Sometimes people begin to purge even after normal size meals. The act of vomiting after a large binge of say 2000 calories, will only rid the body of approximately 800-1000 calories. Patients have been know to purge more than 20x per day. Patients may be of normal weight, underweight, or overweight.

Eating Disorder Not Otherwise Specified: When people do not meet all the criteria for one of the other eating disorders. Ex: A woman with Anorexia Nervosa who still experiences menstruation even though at 5'5" she only weights 100lb = 80%ideal body weight. This is also where people who are chronic dieters or yo-yo dieters would fall. People who are preoccupied with thoughts of food, nutrition, and distorted body image. Again, these patients may be a wide range of body sizes. Surprisingly, almost 50% of the female population could fall into this category. Think of how many women have gone on a diet, regained the weight and then some, gone on another diet...only to then regain more weight. It's a vicious cycle, and one that has a very devastating impact on the psyche and body.

There are ten steps to becoming an Intuitive Eater, and the book does an excellent job of outlining each.

Reject the diet mentality.
Honor your hunger.
Make peace with food.
Challenge the food police.
Feel your fullness.
Discover the satisfaction factor.
Cope with emotions without the use of food.
Respect your body.
Exercise-feel the difference.
Honor your health-gentle nutrition.

The authors stress that intuitive eating is a process, unlike diets there is no linear thinking. It is not starting at one weight with the sole intention of losing a certain amount of weight. It is a journey. Some days will be better than others, but each part of the journey should be see as a positive experience. Almost each step towards becoming an intuitive eater encompasses the need to enjoy food, enjoy life, and love your body. Think about weight watchers statement that it is not a diet. Of course it is! It does not teach a person to listen to their body, it teaches them to focus on points. And what is a person to do when their points run out at the end of the day, and they are still hungry or at a party with lots of delicious food? Quite the quandary. My favorite statement in the book is "If you don't love it, don't eat it, and if you love it, savor it."

If you or someone you know struggles with chronic dieting or poor body image, I highly recommend reading Intuitive Eating. While you may be able to practice the principles on your own, like any journey it's best to have support from a friend or family member. It can be scary to let go of the diet mentality and food rules, but being able to sit at a meal knowing you can eat without worry is liberating.

Sugar Alcohols

2012-01-30T14:16:00.000-05:00

In my most recent post I discussed sugar imposters. AKA: sugar substitutes, or non-caloric sweeteners. However, I left out one large group that deserves its own posting. They are the sugar alcohols. These products are made by hydrogenating carbohydrates. This is different from the hydrogenation process used to turn liquid fats into solid fats such as margarine. However, both process do require the addition of a hydrogen molecule, and the breaking of a double bond. Sorry if this is making you reach far back into your high school chemistry years. There are approximately 10+ sugar alcohols available for use as a food additive, the ones listed below in bold are the ones you will most frequently run into on a nutrition label.

Erythritol: Discovered in 1848, it naturally occurs in some fruits and fermented foods.
Glycerol: Typically used as a filler in baked goods as well as a thickener in viscous foods.
HSH: Hydrogenated Starch Hydrosylate, used as a humectant in order to retain moisture in foods.
Isomalt: Naturally found in beets, and used widely in sugar sculptures because it does not crystalize as quickly as sugar.
Lactitol: Non active ingredient in many medications, but an active ingredient in some laxatives.
Maltitol: Widely used in candy, chocolates, and chewing gum.
Mannitol: Found in almost all plants, and occurs during fermentation. Used in medications needed to affect the brain, as it is capable of crossing the blood/brain barrier. Sometimes used as a filler in illegal drugs such as heroin and cocaine...
Sorbitol: Used as a thickener in many food and cosmetic products.
Xylitol: Most easily tolerated of all SAs. May aid in increasing bone density, preventing ear/upper respiratory infections, as well as controlling yeast infections.

Unlike the other sugar substitutes, sugar alcohols are not as sweet as sugar. Products that use other artificial sweeteners, often add SAs in order to mask the flavor of the other sweeteners. Because they are poorly absorbed by the body, and typically contain between 1/8 to 1/2 the calories of sugar, SAs contribute very few calories to the diet. This means they also cause only small changes in blood sugars which can make them appealing to people with Diabetes. However, since they are poorly absorbed in the intestines, overconsumption of foods made with SAs may lead to gas, bloating, and diarrhea. People who have undergone any form of gastric bypass surgery should be especially wary of these side effects.

Sugar alcohols do not brown, and are not suitable for baking when used alone. This is why they are most often seen in candy products, chewing gum, and mouth wash. These products are used world wide, and do not appear to cause cancer. People with diabetes, especially those taking insulin do need to be aware that these products will increase their blood sugar. There is some evidence that excess intake of sorbitol by people with diabetes may increase their chances for nerve/small blood vessel complications.

As with most things dealing with food, I say if you want to eat it, eat the real thing. These sweeteners have their place, most notably in chewing gum and breath mints. But if you notice that a large proportion of your pantry contains foods with these or other artificial sweeteners in them, it may be time to take a step back and reevaluate your diet. As I mentioned in the previous post, artificial sweeteners contain no important nutrients, so just like sugar, they should be consumed minimally.

Sugar Impostors

2012-01-25T15:21:00.000-05:00

I had a recent request to do a post on sugar substitutes. While there is a lot of conflicting research and information on the subject, I'm going to try and give the basic facts without too much personal bias.

Sucralose (Splenda): Discovered by European scientists looking for new ways to use sucrose (sugar). One researcher was told to test the new compound and thought he was told to taste it, thereby discovering its sweet property. It is 600X sweeter than table sugar, and is poorly absorbed in the intestinal tract, therefore it provides almost no calories to the diet. While it tastes the most like sugar of any of the substitutes, the chemical process of creating it leaves it looking nothing like sugar. Splenda is probably the most commonly recognized sugar substitute, and while it contains Sucralose, it also contains absorbable carbohydrates in the form of dextrose and maltodextrin. 1 cup of Splenda contains 96 calories from 32g of carbohydrate VS. 1 cup of sugar = 770 calories, 200g carb. While the FDA and Canada consider Sucralose safe for consumption (1.1mg/kg/day), new studies from Duke University show that it may reduce the level of good bacteria in the intestinal tract, which can in turn lead to an increase in body weight in rats.

Saccharin (Sweet 'N Low): Discovered in 1879 by researchers at Johns Hopkins University. This product was created with the intention of using it as a sugar substitute for people with diabetes. One of the chemists licked his hand at dinner and connected it to the compound he had been working with that day. It did not become widely used until the sugar rations during both World Wars. Studies in the 1970s showed an increase in the incidence of bladder cancer in male rats. However, the metabolism of this sweetener is different in rats than in humans; further studies have shown no CONSISTENT evidence that saccharin may cause bladder cancer in humans. In 2000 the US National Toxicology program removed it from its list of possible carcinogens.

Aspartame (Equal, NutraSweet): Discovered in 1967 when James Schlatter accidentily licked his finger while working on an anti-ulcer drug. Created by the combining of Aspartic acid and Phenylalanine. Both are amino acids-or the building blocks of protein. It is 200x sweeter than table sugar. It still contributes 4 calories per gram, but so little is needed to sweeten a product that the calories ingested are negligible. In 1980 the FDA worked with the Public Board of Inquiry and determined that Aspartame does not cause brain cancer. Between this time and the mid 1990s both the US and the EU approved aspartame for use in dry goods and sweetened beverages. People with PKU should not consume products with Aspartame as its metabolism will cause a buildup of phenylalanine in the blood. Metabolism of aspartame also creates formaldehyde, however this happens with other "natural" foods as well.

Acesulfame Potassium (Sunnet, Sweet One) Discovered in 1967 by Karl Clauss, once again the silly scientist licked his finger on accident. It is created by the combining of acetoaceitc acid and potassium; forming a crystal. It is 200X sweeter than table sugar and is heat stable, meaning it can be used in baked goods. It has not been proven to cause cancer by the FDA...and has been approved for use in the US, EU, Australia, Canada, and many other countries. People with renal failure should avoid this product due to the potassium.

Stevia (Truvia, Purvia): While it is new to the United States, people in the EU, Canada, East Asia, and South America have been using it in its natural leaf form as well as in a liquid and crystal form for years. Paraguay indians have been using this herb for centuries, and the Japanese have used it in everything from sugar free gum to pickled vegetables. There was some controversy in the US in 1985-1987 as to whether it was mutagenic...apparently a study showed that it may alter the DNA of salmonella bacteria. Extracts are 200-300x sweeter than table sugar VS the herbal leaves which are only 10-25x sweeter. As of 2008 it became approved for use as a food additive in the US and is generally recognized as safe. If you want to use an artificial sweetener, this is the one I would go with. Make sure to experiment with it when baking, as it does not caramelize or brown the same way sugar does.

For more information on artificial sweeteners check out these websites:
Mayo Clinic
Baking with out sugar
Family Doctor

What do I think... Artificial sweeteners are just that, artificial. Our body does not need them and just like sugar they do not add any vitamins, minerals, or antioxidants to our system. They also do not make food taste good. Often times, products that are made with sugar substitutes also have to add extra fat and other chemical compounds to make them taste decent. Would you rather eat 4 mediocre cookies made with Splenda for 150 calories, or 2 really good cookies made with sugar for 150 calories? I know which I would choose. There are some studies coming out that show people who consume artificial sweeteners actually eat more. They trick the body into thinking it is receiving calories, and when they are not there, it craves more. There is also very little evidence to support its efficacy in weight loss. Weather or not they cause cancer, headaches, or ADHD, I recommend people avoid these products and limit their intake of refined sugars. When you eat a sweet treat, go for the real thing and truly enjoy it.

Nitrates and Nitrites

2012-01-11T16:41:00.000-05:00

Like many American kids I grew up eating turkey or ham and cheese sandwiches. And if I was lucky, mom occasionally bought me a Lunchables. Which is funny looking back; even in grade school I didn't think they tasted that good. It must have been the novelty of it...and their great marketing. In college I continued to make deli meat sandwiches, mostly out of convenience and cost. But over the past several years it dawned on me... I HATE deli meat (except for the occasional roast beef and very rarely salami). This is probably a good thing since most deli meats are preserved with sodium-nitrate. Nitrates are a naturally occurring nitrogen compound found in vegetables. Leafy greens and root vegetables are especially high in them: cauliflower, collards, broccoli, spinach, potatoes, beets, turnips... When plants die and decompose, they release these nitrates into the ground. This is a good thing and part of the reason why smart farmers rotate crops. Corn is notorious for depleting the nitrogen in soil, where as soy beans replenish it. Veggie nitrates are natural.

As I mentioned above, most processed meats (deli meat, bacon, sausage, ham) are preserved with sodium nitrate. Tap water is another sources of nitrates since farms often use nitrate containing fertilizers which run off and contaminate ground water aquifers. Consuming excess nitrates found in processed meats has been shown to increase a child's chances for leukemia if they consume 12+ hotdogs in 1 month; they have also been linked to colon cancer in adults. While most kids are not eating 12 hotdogs/month, they probably are eating hotdogs, deli meat, hamburgers, sausages, bacon and pepperoni pizza at least once per day at school. To avoid these nitrates opt for nitrate free products such as those from Applegate farms and specific products by Hormel. The American Meat Industry will tell you that nitrates are safe, however I'm not convinced. But to be fair, here is a link to what they have to say.

No studies have shown a link between the nitrates in water and cancer. However, there is a link between these nitrates and methemoglobinemia or "blue baby syndrome." The nitrate is converted into a nitrite in the colon and is absorbed into the blood stream reacting with iron and hemoglobin in the fetal blood causing it to become methemoglobin. Methemoglobin is unable to cary oxygen and this can result in breathing difficulties, low blood pressure, and developmental delays. This is easily avoidable by either breastfeeding or using only filtered water to mix formula.

You may be wondering how I got on this topic? Ryan and I made pasta bake the other night with Trader Joe's High Fiber pasta. I compromised since Ryan wasn't in the mood for whole wheat. The next day I looked at the ingredients and noticed that it contains Thiamine Mononitrate. AAAHHH not a nitrate!!! Being the inquisitive RD that I am, I did a little research. Thiamine Mononitrate (TM) is a synthetic form of the vitamin B1 or thiamine. Thiamine is important in many different bodily functions and plays a roll in vision, hair/skin integrity, and the nervous system. Processed grain products have been fortified with B vitamins for many years as a way to prevent dietary deficiency. However, studies now show that TM does not actually prevent or reverse Thiamine deficiency; only natural sources do. B vitamins are water soluble and when consumed in excess the body eliminates them in the urine. However, TM is fat soluble and the body has difficulty removing it. This can lead to accumulation in the liver and other fatty tissue. The nitrates in TM may also accumulate in the kidneys. This accumulation can cause problems such as kidney stones. For healthy individuals I would recommend they try and avoid foods with TM in it. People with liver or kidney disease should absolutely avoid this food additive. To ensure adequate intake of Thiamine focus on consuming these foods: Pork, Tree Nuts (peanuts don't count), Sunflower and Sesame Seeds, and fish.

Save Food, Save Money

2011-12-22T17:18:00.000-05:00

Check out this post by MSN money. It discuses ways to save money on food. Not only that, but the tips will also save on food waste. Here in the United States we throw out approximately 96 billion pounds of food each year. When you break that down it equates to 263 million pounds/day, 11 million pounds/hour, or 3,000 pounds/second. Most families throw out 23% of the food they purchase. That's $43 billion wasted dollars as a country. I'm not going to stand on a soap box and discuss how we are killing the planet, and how rotting food in dumpsters and landfills contribute to methane gas production; which may or may not be linked to global warming... And I'm not going to bring up the starving children in Africa, not to mention the 33 million food-insecure families living right here in America. I'm also not going to discuss how food prices are artificially low thanks to government subsidies, and how we take for granted the absurd number of processed food choices we have in grocery stores.

That being said,
As Chanuka begins, Christmas draws near, and New Years rounds the corner, maybe it's time to reevaluate what and where your food dollars are going. I want to expand upon the MSN article and give a few more suggestions on how to save money, and save food. Maybe you like to dive in and make lots of big changes at once, or maybe your the type of person who tests the water with your toes. Either way, we can all find ways to stop wasting food and wasting our food dollars.

1. Buy Frozen produce. Frozen veggies will not go bad like fresh ones. Plus they cut down drastically on prep time. My only qualm with this option is the fact that the plastic bags are not really biodegradable. Hopefully a company out there will find a way to create one.

2. Buy in Season, purchase apples in the fall and strawberries in the spring. When you buy in season you get the best price, and food does not have to travel as far to get to your grocery store.

3. Join a CSA or visit your farmers market. You're less likely to waste those precious cucumbers when you know the farmer who grew them.

4. Grow a garden, even if it's just herbs in a pot. Or make friends with your neighbor and their garden. They will probably be happy to share their tomatoes, summer squash, and bell peppers.

5. Set a budget, and stick to it. This has nothing to do with super couponing, which has to be one of the most gluttonous and wasteful practices I've ever seen. Instead of spending $100-200, decide what you can do without (soda, candy, pretzels, ice-cream), and you may find yourself spending much less. Focus on quality foods, not quantity.

6. Plan 3 meals per week, instead of 5. This way you can take advantage of leftovers and won't have food going bad when a friend asks you to go out for supper. You may have to make a midweek trip to the grocery store, but at least you won't have rotting veggies in the back of your fridge.

7. Drink water at home and in restaurants...A family of 4 will save over $800/yr. if they ask for water instead of soda every time they eat out. And lets not forget the enormous amount of calories from corn syrup they will not be ingesting as well.

8. Buy "Simple Suppers" Cookbook, or something similar to help you create easy, delicious, healthy meals. This is officially my new favorite cookbook!

9. Use your new cookbook to learn how to cook your favorite restaurant foods (fried rice, curry, tacos, lasagna).

10. Buy precut veggies, especially broccoli and cauliflower. When bought whole, at least half of the product goes to waste! This cuts down on wasted food and food prep time.

11. Go "flexitarian" Use meat as a side, not the main event. Think spaghetti with mini meat balls, Stir-fry, Veggie pizza, Chili with extra beans, Veggie soup with leftover chicken or turkey, Pot roast with extra veggies such as carrots, parsnips, and turnips.

12. Skip "treats" Brew coffee at home and mix with hot cocoa for a mocha, bake cookies and freeze them, forego fried chips and creamy dip try making your own whole grain pita chips and hummus.

Hope this helps! Let me know if you can think of any other ways to save on wasted food and wasted dollars.

4 Tips to Eating Healthy

2011-12-13T16:58:00.001-05:00

This is a guest post by Melanie Bowen. She is an awareness advocate for natural health and holistic therapies for cancer patients. Click this link to read her blog.

Living with a chronic illness can come with an initial shock. However, it does not have to be taken as a necessary needs for confinement. In fact, it can be a great opportunity to improve one's lifestyle by cutting out bad habits, increasing spiritual awareness and exercising. In particular, one of the best ways to increasing life expectancy is by improving diet. A healthy and nutritious diet is imperative for those with a chronic illness, like cancer. Here are a few tips on eating healthy.

1) Eating well means eating delicious. Unfortunately, many people view healthier foods as less tasty, and this could not be farther from the truth. Some of the most savory foods are those that are best for you, like blueberries or oranges. Fruits and vegetables may take time to appreciate if they are foreign to a person's diet. Thankfully, as time progresses, a person who continually eats healthily desires healthy food. The body will acclimate to the food that is put into it and crave fruits instead of hamburgers, vegetables instead of french fries, etc.

2) The food that is put into the body affects a person's overall disposition and demeanor. Healthier foods are correlated with a happier outlook on life. Being positive is imperative to a person living with a chronic illness. In turn, happier thoughts are healthier for the body. It is a very cyclical process; the food enters the body, which makes the person feel better and happier and crave the initial input again.

3) Eating healthy foods means that they will have more energy for everyday activities. Things like refined sugars and heavy carbohydrates are hard on the body. Natural whole foods are easier to digest and turn into energy. Make sure to include fiber in the diet. Consult a nutritionist or dietitian if you are unsure about where to begin.

4) There may be concern with how expensive eating well can be, particularly for a large family. Processed foods have a longer shelf life and are much cheaper. Additives manufactured from corn, such as high fructose syrups, are priced artificially low because of those items receive subsidies and will not spoil. These foods range anywhere from soda to chips. However, in the long run, it is cheaper to buy healthier foods because of the health costs later in life associated with poor diets. Think about how the food with preservatives acts inside the body if it never decays naturally outside. Treat the body well and it will sustain.

Eating healthy means eating great tasting foods that are beneficial to your body. The more a person eats healthy foods, the more they enjoy them. Good food improves disposition and increases energy. Finally, do not be too concerned with the extra cost associated with organic or natural foods. Poor diet leads to a less quality life with more expensive medical bills in the future.

GBC-Worth the time?

2011-12-08T08:43:00.000-05:00

For Thanksgiving I really wanted to make home-made green bean casserole, but didn't get the chance. I finally got around to making it earlier this week. While it is definitely more time consuming and ingredient heavy compared to the usual Campbell's soup version, the time and effort are worth it! I started by following a recipe I found of the Eating Well website. What follows are my suggestions on how to make this recipe a little easier, but just as delicious. Also, I had garlic in the pantry which was sprouting and had to find something to use it in...Ultimately I should just plant it so I have my own garlic bulb in the spring.

1 large onion chopped

1/2 cup or more bread crumbs

2 cups skim milk

2 bay leaves

Pinch grated nutmeg

1/2 tsp olive or canola oil

1/2 pound (8oz) sliced mushrooms

1 clove garlic, minced

1/2 cup flour

1/4 cup low fat sour cream

1/2 tsp salt

1/2 tsp black pepper

1 pound frozen green beans or blanched for 2 minutes if using fresh.

1. Preheat oven 425. Combine milk, bay leaves, and nut meg in a small sauce pan. Gradually increase heat until milk is simmering, do not scald. Remove from heat and set aside.

caramelized onions awaiting mushrooms

2. Meanwhile...heat oil in a LARGE nonstick saucepan over medium heat. (In the words of Julia Child, "Do not crowd the mushrooms!") Add onion and cook, stirring often until golden brown (3-4 minutes). Add mushrooms and garlic and cook. Stirring until tender 3-4 minutes. Sprinkle flour over vegetables and stir and cook for 1 minute. Slowly pour in the milk, removing the bay leaves. Stir/Whisk continuously to incorporate. Bring to a boil, reduce heat and simmer until thickened 1-2 minutes. Remove from heat, whisk in the sour cream, salt, pepper.

3. Spray a casserole dish with "Pam". Combine the green beans with the mushroom sauce, pour into casserole dish. Sprinkle breadcrumbs over the top.

4. Bake for 15-25 minutes, until golden brown and bubbling.

Serves 6-8

Calories: 130

Fat: 3g

Carbs: 20g

Protein: 7g

Fiber 3g

Serve with roast turkey, grilled pork chops, store bought rotisserie chicken, salmon, or whatever your heart desires. Add a side salad or steamed veggie and a little quinoa or rice for a complete meal. To make this a more robust casserole, add in cubed chicken breast that you brown with the onions. You might also try adding some crumbled tofu and sun-dried tomatoes for a vegetarian twist. The possibilities are endless.

Funny Fennel

2011-12-06T10:37:00.000-05:00

Americans are now several days status post Thanksgiving, and hopefully feeling slightly less stuffed. Being without a car and job has given me the opportunity to stay at home and play around in the kitchen. Creations I've cooked up so far include: Tempeh and sweet potato veggie burgers, Red wine and clove infused black bean soup, Raspberry BBQ sauce chicken, stuffed acorn squash, pan roasted brussels sprouts, and now a Tuscan Harvest Soup.

This soup includes a whole head of fennel which is the funny shaped white bulb with lots of hairy stalks coming out of it. Grocery stores usually stock it on the top shelf. Fennel has a light licorice flavor to it and pairs well with root vegetables as well as apples and goat cheese. People may be more familiar with dried fennel which is made from the feathery green tops. Dried, ground fennel seeds are also popular additions to recipes. The plant grows easily in the Mediterranean soil, so many of these types of recipes include some part of the plant.

An entire fennel bulb contains a mear 73 calories, but is chock full of fiber (7g), and provides almost 50% of your daily Vitamin C needs. Fennel also contains the phytonutrients rutin, quercitin, and anethole. These three have strong antioxidant properties which have been shown to reduce inflammation, especially in the liver. The high vitamin C content, as well as Fennel's antimicrobial properties help protect people against infection. These attributes make this vegetable an excellent addition to any meal, especially during these cold winter months. Herbalists and naturalists have also used fennel as an anti-intestinal-spasmodic. Essentially, it helps decrease cramping, gas, and bloating. And of course, chewing on the leaves will give you nice fresh breath.

1 medium onion chopped
1 tsp salt
2 Tbs olive oil
4 cloves of garlic-minced
2 tsp ground fennel seeds
3 stalks of celery chopped
2-3 large carrots chopped
1/2 small cabbage chopped
1 fennel bulb chopped
1/2 butternut squash , peeled and cubed
1 to 2 quart vegetable or chicken broth (Preferably low or no sodium)
1/2 cup dry lentils, rinsed
1/4 tsp ground black pepper
1 Tbs dried thyme
1/4 cup finely chopped fennel leaves
Juice from 1/2 lemon

1. Heat oil in a soup pot over medium heat. Cook the onion and salt for 5 minutes, add the garlic, ground fennel, and celery. Saute for 3 minutes. Add the carrots, chopped fennel, and cabbage. Continue cooking for 5 minutes. Add the squash, broth, and water. Bring to a boil, then reduce the heat, cover and simmer 5-10 minutes.

2. Add the lentils, black pepper, thyme, and fennel leaves. Simmer covered another 10 to 15 minutes or until the veggies are tender and the lentils are cooked.

3. Just before serving stir in the lemon juice. Divide soup into serving bowls and drizzle with extra virgin olive oil or top with good quality black olives.

4. Serve this soup with a hearty slice of toasted bread, fresh chopped tomatoes, shredded parmesan cheese, a glass of red wine, and maybe some pears or grapes on the side.

Iodine Deficiency

2011-11-28T16:13:00.000-05:00

In the midst of moving I of course had to continue with my online graduate program. Just after arriving here in MN I had a paper due discussing just about any topic of my choosing, but still relating to nutrition. Being inspired by an article in Men's Health, I chose iodine deficiency. Here I've included select portions from my paper. Hope you learn something.... I sure did.

Approximately one-fourth of Americans suffers from hypertension, (blood pressure of 140/90mm Hg or greater) placing them at risk for coronary artery disease and stroke. While medications such as Lasix are available and widely used, diet and lifestyle play a major role in the treatment of hypertension. The DASH diet (Dietary Approaches to Stop Hypertension) has been promoted for many years, and is based upon the eating patterns of the Mediterranean population. The diet is low in fat, cholesterol, and sodium; but promotes a high intake of fruits, vegetables, and whole grains. This type of eating plan increases intake of potassium and calcium. Both minerals appear to have antihypertensive properties. Other lifestyle factors that influence blood pressure include body weight, physical fitness, and emotional/psychological stress.

Many Americans are becoming more aware of the complications associated with hypertension and have begun decreasing their use of table salt in an effort to cut out sodium. However, is it possible that by cutting out salt, they are also cutting out an important nutrient, which may have cardiovascular benefits? A recent Men’s Health Magazine article notes how the decline in table salt usage may be leading to an increase in iodine deficiency. Salt was first iodized in 1924 in an effort to prevent mental retardation and goiter in the Midwest where these symptoms of iodine deficiency were quite common. Today, people are switching to kosher and sea salt after watching famous Chef’s on TV use them. Fast food restaurants, processed food companies often do not use iodized salt in their products. Also, most Americans do not eat salt-water fish on a regular basis, further increasing the potential for iodine deficiency. This is in direct conflict with Medeiros and Wildman who state that there is concern people in the United States may be over consuming iodine; thanks in part to the typically high sodium diets of Americans (pg 345).

Iodine is most often associated with the thyroid. Iodine deficiency results in hypothyroidism, goiter, and cretinism. Thyroid hormones are not only integral to a person’s metabolism, but they also play a role in cardiovascular health including blood pressure and cholesterol levels. Several literature reviews have compiled studies, which bring to light the connection between iodine deficiency, hypothyroidism, and the increased risk for cardiovascular disease. Stephen A. Hoption Cann notes that, in recent years the prevalence of iodine deficiency has increased in many countries that use iodized salt, and that even subclinical levels of iodine deficiency can cause thyroid dysfunction leading to an increased risk for CVD

Ayturk and colleges studied the connections between metabolic syndrome and increased thyroid volume and nodule prevalence in people living in a previously iodine deficient area. The study took place in Ankara, Turkey between August 2007 and February 2009. Until 1999, Turkey was considered a moderately iodine deficient area, when mandatory iodization of household salt was initiated. The researchers set out to discover if metabolic syndrome (MetS) is in fact not only linked to diet and lifestyle, but also associated with functional and morphological alterations in the thyroid gland.

As expected, BMI, waist circumference, blood pressure, fasting blood glucose, fasting insulin, LDL-C, triglycerides, and fat mass were much higher in the MetS group than the control group. HDL-C was lower in the MetS group. FT3 and FT4 were not significantly different between the MetS group and the control group. However, TSH levels, occurrence of thyroid nodules, and thyroid volume, were significantly higher in the MetS group than the control group. All subjects including those in the control group were found to have increased thyroid volumes and nodule formations when insulin resistance was present. Three study participants were found to have thyroid cancer, compared to the control group where no cancers were discovered.

In their discussion of the study, the researchers acknowledge the possible relationship between the hypothalamus-pituitary-thyroid axis and the influence of adipose tissue and leptin secretion on the axis. They concluded that as fat mass increase, so does the excretion of leptin. Insulin resistance causes an increase secretion of insulin, thereby increasing leptin levels further. The increase in leptin and fat mass both stimulate an increase in TSH levels and ultimately induce further adipogenesis. TSH is also involved in the regulation of thyroid growth. The study did show that participants with elevated TSH levels were at risk for increased thyroid size but not thyroid nodules.

Unfortunately the researchers may have missed on very important aspect to their study, the actual intake of iodine by participants. While Turkey may have previously been iodine deficient, the study was done 8 years after iodized-salt was introduced in the country. It would have been beneficial to test participant’s iodine levels, as well as take a diet recall to assess their iodine intake. The researchers proved that MetS and enlarged thyroids are related, but they failed to make any connection to their relationship with iodine intake. This makes the title of their study somewhat misleading. The only limitation mentioned is in connection to the small sample size found with thyroid cancer. Because the detection rate was only 2.7% it is not considered statistically significant, and was not a main focus of the study. Further studies should be done in this field in order to determine which came first MetS, or the enlarged thyroid. If hypothyroidism is indeed a contributor to MetS, further studies into its root cause should be also done. This may bring to light further information on iodine deficiency and it’s link to MetS and heart disease.

Ayturk, S., Gursoy, A., Kut, A., Anil, C., Nar, A., Tutuncu, N.B. (2009). Metabolic syndrome and its components are associated with increased thyroid volume and nodule prevalence in a mild-to-moderate iodine-deficient area. European Journal of Endocrinology. 161:599-605.

Cappola, Anne R., Ladenson, Paul W. (2003). Hypothyroidism and Atherosclerosis. Journal of Clinical Endocrinology & Metabolism. 88(6):2438-2444.

Hoption Cann, Stephen A. (2006). Hypothesis: Dietary Iodine Intake in the Etiology of Cardiovascular Disease. Journal of the American College of Nutrition. 25(1):1-11.

Medeiros, D. M., Wildman R.E.C. Avanced Human Nutrition, Second Edition. Jones & Bartlett Learning. 2012. Pg 73.

Rehagen, T. (2011, October). Do You Need More Salt?. Men’s Health. 136-140.

Kick Boxing Calories

2011-11-16T15:42:00.000-05:00

This morning I didn't feel like running and I didn't feel like yoga, so instead I kick-boxed along with a video on youtube. Apparently there is a company called ShadowBoxer, which created a belt with resistance bands attached to it. The idea is that you do the kickboxing workout while holding the resistance bands in order to build muscle and increase the intensity of the workout. I don't have the nifty resistance belt, but I still got a good workout. Of course I had already done a 20min Insanity workout beforehand...also watched on youtube.

SB Pros:
1. You only need a small space to do it. I did it in the basement laundry room, placing my computer on the washer.
2. No equipment needed. As I mentioned before, even without the resistance bands you are going to get a great workout. Of course you could always add 1-3# hand weights for some moves if you already have them.
3. The 3 minute cardio/strength segments go by quickly. Even at 40+ minutes the workout flew by.
4. It's full body and works every muscle. Loved the squats!
5. The instructors do a great job of demonstrating different levels of intensity.

SB Cons:
1. People with knee injuries may find all the bouncing a bit much. As mentioned under the Pros, they do give you different levels if all the jumping is too much.
2. The main instructor kept mentioning calorie burn. I seriously thought about starting a running tab on how many times she says, "the faster you go the more calories you burn!" or "This is a great calorie burning workout." The purpose of exercise is not to burn calories, even when a persons goal is weight loss. The purpose of exercise is to build strength, improve cardiovascular fitness, and for some to increase flexibility. Exercise should be a way to feel better about ones self and be healthier overall. Calorie burn and increased metabolism is a secondary benefit. Exercise becomes tedious and unenjoyable when the only focus is burning calories. So just ignore her statements and keep bobbing, weaving, and jabbing.

Overall I do plan to do this video again, it was fun and by the end I was super sweaty!

Saying Goodbye

2011-10-18T19:09:00.000-04:00

As we prepare to move North, I've been thinking about the things I'm going to miss about Georgia.

1. Peaches

2. Pecans

3. Jonah's and Grassroots in Thomasville

4. Peter. He wouldn't like the cold weather, and has been adopted by a new loving family.

5. Giving Grocery Store Tours to hospital employees.

During this packing process I'm learning that moving two people across the country is a completely different animal than moving myself. Besides deciding what to keep and what to throw; the biggest challenge is finding ways to use up what we have in our freezer and pantry. This past weekend I made pumpkin muffins. I happened to find the recipe online at bentforknutrition.com. Even without any "sugar" the muffins turned out quite tasty and the only ingredient I had to buy was raisins. They are super moist, and when topped with just a dab of honey are fabulous! Even if you do not have rice flour on hand, go ahead and use all-purpose or whole wheat flour. We now have a healthy snack for between packing munchies. Yum Yum.

Moving

2011-10-09T15:33:00.001-04:00

Ryan and I are officially moving to Minnesota the beginning of November! Between work, packing, and class there is going to be even less time for me to think about blogging. So if things are a little sporadic for a while, that's why... Today we packed up my cook books, and I almost had a panic attack. Tonight we are going to start in on a few kitchen items. Wish us luck!

Men's Health Fair

2011-09-24T15:05:00.000-04:00

Once again PSMC held its annual Men's Health Fair, complete with prostate exams! Thankfully this year I did not have to calculate people's BMIs for 3 hours; we roped the nursing students into that job. Instead I made sure that the free breakfasts and lunches were served on time and distributed healthy eating handouts. This year's theme focussed on making sure men received yearly check ups (specifically prostate exams) starting at age 40. Of course for any man, taking care of their health and the health of their prostate should begin long before the age of 40. Specific foods, nutrients, and herbal supplements have been shown to ward off benign prostate hyperplasia (BPH) and even prostate cancer. While an overall healthful diet and lifestyle helps prevent just about every chronic disease, the following foods and supplements may have added benefits specifically for men.

Lycopene: This carotenoid also acts as an important antioxidant that has been shown to be very effective at lowering a mans risk of prostate cancer by 40%. Of course this only happens if at least 10 servings of foods such as cooked tomatoes, watermelon, celery, and berries are consumed each week.

Zinc: Aids in reducing prostate size associated with BPH. The best sources include oysters, whole wheat products, sesame seeds, beef, pumpkin seeds, dark chocolate, and peanuts.

Selenium: This mineral is very important to immune function and many studies have shown that supplementation aids in improved immune function, cell growth, and improved outcomes for people being treated for all types of cancer. More studies are need to confirm it's role in preventing prostate cancer, but it's safe to say that consuming foods such as tuna, lean beef and poultry, eggs, and whole wheat products will aid in creating strong immune system and cancer defense.

Saw-Palmetto: sterols, flavonoids, and fatty acids found in this North American berry have been shown to decrease BPH and improve symptoms. But people should be aware that it can interfere with blood clotting, so people taking anticoagulants such as coumadin should avoid it.

For a super prostate defense meal think Chili! Carnivores can make it with lean ground beef for hit of both selenium and zinc. Vegetarians can try textured vegetable protein (TVP), Tofu, Tempeh, or meatless crumbles. Add a couple ounces of bitter dark chocolate for even more zinc and antioxidants. Canned tomatoes will provide a great bio-available source of lycopene. Any added veggies such as onions and peppers will only up the ante as far as antioxidants. Of course, it wouldn't be chili without beans. Make sure to add lots of them for their protective properties against xenoestrogens which can cause hormone disturbances by mimicking estrogen. They are found in pesticides, industrial chemicals, and some plastic containers. Top with chopped green onions, low-fat shredded cheese, low-fat sour cream, or even plain yogurt. Yum Yum Yum...

Portion Bowls

2011-09-05T16:47:00.000-04:00

My mom recently found these bowls at a local store and of course bought some for her dietitian daughter. While they may not work well for cereal, I have found the 1/4 cup to be perfect for ice cream! They also the perfect size for yogurt, fruit, and cucumber salad. (Not all at the same time...) To save space they stack/nest inside each other. These bowls would work well for people trying to focus on portion control or carbohydrate counting. There are several different companies that make portion bowls and plates; to purchase your own check out these sites to see which you like the best.

tag2u.com
shopmeasureupbowl.com
preciseportions.com
portionware.net
yumyumdish.com

Coffee Pros and Cons

2011-09-04T09:24:00.000-04:00

Not everyone is a fan of coffee; but for those of you who are, this article is for you. Coffee is most notoriously known for its caffeine content and potential ability create a sense of alertness. Caffeine may have other benefits as well. Studies show that women over the age of 65, who consume three cups of coffee daily, did better on memory tests than women who consumed less caffeine. For people who do not like coffee, the same effects can be seen in those who drink 3 cups or more of black or green tea each day. However, the benefits of caffeine in soda and sweet tea are negated by the high amounts of added sugar. While it may preserve some aspects of memory, it does not prevent dementia. Coffee may help lower blood sugar. People who consume 2 cups of coffee per day typically have a lower risk of developing type II diabetes. The antioxidants found in coffee may also reduce the risk certain types of cancer, especially skin cancer.

It’s hard to tell if it is the warm liquid, the caffeine, or the small amounts of soluble fiber, but a morning cup of joe acts as a natural laxative for many people. For people who enjoy hitting the gym, drinking coffee approximately 1 hour before a hard work out, may reduce their post exercise soreness. Along these same lines, people who participate in long distance events such as running, biking, and swimming can expect a slight increase in their endurance by consuming small amounts of caffeine before and during their events.

To every story there are always two sides, and even with these numerous benefits coffee and caffeine still have their downsides. The compound cafestol is extracted from the ground beans when hot water is poured over them and can raise total cholesterol by up to 1%. Cafestol is only found in unfiltered coffee such as that from a French press or espresso; coffee brewed with a paper filter does not contain cafestol. Caffeine also raises blood pressure by constricting blood vessels. People with high blood pressure and/or taking a vasodilator should avoid consumption of excess caffeine. While coffee may increase cholesterol and blood pressure, there are no conclusive studies that show it increases a person’s overall risk of congestive heart disease.

Caffeine is also a mild diuretic, and high consumption of it (more than three cups of coffee/day) has been shown to increase excretion of calcium, which can lead to a decrease in bone density. This is especially important for growing teenagers and postmenopausal women.

People who enjoy adding flavored syrups, whip cream, and chocolate sauce to their coffee should be aware that all of these add calories in the form of either sugar or fat. To enjoy coffee drinks without risking an expanded waistline, make sure to ask for skim milk or soy milk. It’s also important to watch serving sizes. A tall skim milk latte without flavored syrup from Starbucks contains 90 calories a grande contains 130 calories. Both are much better options compared to a Grande vanilla caramel macchiato made with 2% milk, which contains 230 calories.

Coffee doe not just impact our health; it also impacts the health of the environment. Click here to read more about how fair trade and shade grown coffee beans benefit not only people but also the environment.

Breastfeeding Nutrition

2011-08-11T14:59:00.000-04:00

I recently started taking classes to earn my Masters in Applied Nutrition; one of the first topics we discussed was breastfeeding. Over the past year I have experienced an increase in the number of pregnant women that I get to counsel. One question I always ask is if they plan on breastfeeding. Sadly, a majority of women say no. The reasons are usually along the lines of hearing that it will hurt, they are uncomfortable with the idea of it, or simply do not know that nursing is actually an option. Mother’s to be, I am here to encourage you to try breastfeeding! It truly is the best option for you and your baby. Studies show that babies who are breastfed decrease their chances for ear infections, respiratory infections, sudden infant death syndrome, leukemia infections of the gastro-intestinal tract, and possibly even a reduction in food allergies. Infants who are nursed typically gain weight at a slower rate than those who are formula fed; this helps reduce their chances for being overweight and developing type II Diabetes in the future. Benefits of breastfeeding for the mother include weight-loss, decreased risk of breast and ovarian cancer, decreased risk of osteoporosis, and a decrease in postpartum bleeding. I should also mention that breastfeeding is FREE!

The American Dietetic Association and the American Academy of Pediatrics recommend that infants be breastfed for the first 4-6 months of life. However, even if the mother only nurses for 1 week, this is more beneficial than nothing at all. During the first 24-48 hours after delivery, the mother’s milk contains very important nutrients and antibodies that help protect the infant against infection and disease. Mothers who choose to breastfeed should be aware that their nutrition is very important to that of their babies. They should focus on consuming a diet high in fruits, vegetables, whole grains, and lean proteins. Essentially, what the mother eats, the baby eats.

Nutrients such as calcium and folic acid continue to be important in the new mother’s diet, they should continue to, or begin taking a prenatal vitamin to ensure adequate intake. These vitamins and minerals are found naturally in cabbage, dark leafy greens, dry beans, oranges, nuts, and whole grains. Zinc is another important mineral needed for growth and development, it is found in eggs, meat, and oats. Lactating women produce approximately 23-27oz (3 cups) of milk per day; requiring an extra 500-800 calories per day. Breastfeeding mothers should consume 4-6 small meals throughout the day, and drink plenty of water. This is likely not a problem since many mothers find that they are very hungry and thirsty while breastfeeding.

Some people believe that certain foods such as cabbage, broccoli, garlic, and onions eaten by the mother, will give the breastfed baby gas. However, just like every adult, every baby is different. It is not necessary to remove these foods from your diet altogether. If you find that your infant is extra fussy after nursing, and you have consumed some of these foods; you may try and limit your intake for a while to see if it makes a difference.

Not only are nutrients found in foods capable of being passed from mother to baby, but so are toxins. This means it is important for nursing mothers to avoid drinking alcoholic beverages and using tobacco products at least 1 hour prior to feeding or pumping. Alcohol and nicotine can both cause slow growth development in the new baby. Mothers should also avoid taking antibiotics, sulfa drugs, certain laxatives, and any products containing iodine while breastfeeding unless prescribed by a doctor.

While there are some mothers who truly are unable to breastfeed, the majority of new moms are capable of producing enough milk to satisfy their newborn’s needs. However, if a new mother is having trouble breastfeeding or finds it overly painful, most towns/cities have resources to help. Lactation consultants can be found at WIC clinics and many hospitals with a labor & delivery ward also have consultants. Many midwives and nurses also have plenty of experience teaching new moms how to breastfeed. So start your little one’s life off right, and give breastfeeding a try.

New Sites, New Beans

2011-07-23T17:15:00.000-04:00

Ryan and I roasted a chicken the other week and I decided to use the leftovers to make crock-pot-chicken-stock. I figured several generations of Waacks, Thompsons, Millers, and Wegworths were rolling over in their graves every time we throw out a chicken carcass. Of course I had to figure out how to do so beforehand. My search led me to this lovely blog, Nourishing Days. I encourage you to check it out.

Other than onions, I didn't have any vegetables on hand. Nor did I have any fresh herbs, so I substituted with dry. It still turned out mighty delicious. I cooked up some lentils and bulgar with it. The flavor was so rich, I was almost happy just eating that for supper. I used the rest of the stock to make Louisiana style red-beans. We had a bag on hand and this was my first time cooking with them. Finding this recipe landed me at several sites that involved large quantities of bacon, ham, and sausage. Quite traditional, but I really wasn't interested in something that fatty. Thankfully, by revising my search I landed at Fat Free Vegan another great Blog that I've added to my queue. The beans came out delicious, and not too heavy. Instead of rice, I served them over quinoa. However, I do believe next time I will invest in the liquid smoke, or just deal with the extra pork products and try Emeril's recipe. I am also discovering that beans turn out best when soaked over-night. Yes the 2 hour quick soak method works well, but they do not get as soft and breakdown as easily as when soaked for a good 8-12 hours.

Red Beans over Quinoa, Salad with Walnuts & Bleu Cheese

Today I'm tackling black-eyed peas. Even though I've been in Georgia for 2+ years, I can't say I've really eaten any black-eyed peas(BEP) yet. BEP are not indigenous to the united states. They were brought here from Africa during the slave trading days which started in the mid 1500s. They are also found around the globe in Portugal, Greece, and even vietnam. During Rash Hashanah, the Jewish New Year; they are eaten as a symbol of good luck since they swell when cooked. Interestingly, a large sect of Jews settled in Georgia during the 1730's and helped initiate them into what is now considered traditional southern cooking. The 1700s is also when the slave trade really took hold in the United States and began moving northward from Florida and the Carolinas up into Virginia. During the Civil War, Union troops led by General Sherman plundered their way through the South; destroying everything except...field corn and BEP which they thought were only used as animal feed. Little did they know, BEP are high in calcium, Vitamins A & K, Folate and Potassium. 1 cup of cooked beans contains: 160kcal, 1g fat, 34g carb, 8g fiber, 5g protein. Of course, that is when they are cooked without fatback, ham, or bacon...

Southern BEP
1. Soak 2 cups black eyed peas overnight. Simmer for 1.5 hours or until tender. Drain beans.

2. In a large pot add beans, 3 cups low sodium chicken stock, 1 smoked ham-hock, 1 onion diced, 4 cloves garlic finely chopped, 2 bay leaves, 1/4 tsp red pepper flakes, salt and pepper to taste. Simmer 45-60 minutes. Serve with hot pepper sauce.

Bird Food

2011-07-09T11:31:00.000-04:00

Ryan and I recently adopted a blue budgie (parakeet) named Peter from a coworker of mine. We think he's about 6 months old and it's been an interesting week learning about this amazing creature, especially his eating habits. Budgies or Parakeets come from Australia, wild birds feast on native grasses/grains and probably nibble on leaves and some fruit as well. Domestic birds are often just fed bird seed, but this can cause nutrient deficiencies. Caged birds need to be offered small amounts of food scraps to ensure proper nutrition, they especially enjoy leafy greens.

Interestingly enough parrots, even small ones, need to eat foods similar to HUMANS! They should be fed whole grains, vegetables, fruits, nuts/seeds, and small amounts of well cooked lean proteins (chicken & fish). There are of course some foods that they should not be fed, most of which are highly acidic: tomatoes, lemons/limes/oranges, and large seeds from peaches/nectarines/cherries. Parakeets need a fair amount of calcium which they can get through mineral blocks as well as by filing their beaks on cuttlefish bones.

To encourage a wide variety of foods and therefore nutrients, foods can sometimes be presented as a game. By stringing plain cheerios on a thread, parakeets can nibble on them while moving them from one end of the string to the other. Nuts such as almonds and walnuts can be hung on a thread as well, this gives them a good source of calcium and healthy fats. The tough nuts also help keep their beaks in good condition. Birds can get picky, and don't always make the best choices for themselves (sounds like a toddler). By offering healthy foods most of the time, and giving treats (millet) on occasion, you ensure that they will live long healthy lives. It's important to introduce new foods one at a time, and sometimes they need a little coaxing or a demonstration. Peter all but ignored first little bit of lettuce I placed near his food dish one day; but after watching me nibble on some he went straight for it.

Vegan Diabetics

2011-06-18T11:19:00.000-04:00

I finished reading the book "Dr. Neal Barnard's Program for Reversing Diabetes" a few weeks ago. Overall I thought it was a decent 'self help' book, in that it didn't just repeat itself over and over, and the average person can read it and gain a lot of knowledge. It sites some interesting studies and builds a strong case for rethinking the American Diabetes Association diet. What is his diet? It's a low-fat vegan meal plan, the same thing Dr. Ornish studied and recommended for patients with heart disease in the 80's and 90's. Dr. Barnard is the president of the Physicians Committee for Responsible Medicine (PCRM). The organization promotes vegan diets for everyone and are also activists in the promotion for ethical treatment of research animals. The organization studies how diet and lifestyle affect chronic diseases such as diabetes, heart disease, cancer, and many others. I'm not going to go too in-depth, but here is what I liked and didn't like about this book:
Yay:

Being a vegan = more vegetables and fruits!!!
Decreases junk food, a box of potato chips might be vegan, but it isn't low fat.
It promotes weight loss, which is a good thing since most people with Type II diabetes are overweight. Weightloss alone helps lower blood glucose.
The program apparently works really really well.
Excellent explanation and analogies of the disease process and complications of diabetes.
His studies did not include an exercise component, but he does discuss how exercise is needed for optimal blood glucose control.
No need to measure portions, encourages people to eat until they are comfortably full.
It's an alternative to the high fat, low carb diets.
Not only does the diet address diabetes, but also heart disease and renal failure. Both are major issues for people with diabetes.

Nay:

He sites the China Study, which has been reviewed by many people and found to be very unfounded and based on correlation. My high school psychology teacher used to say "correlation does not equal causation"
His two studies were very small 13 test subjects in one, 49 in the second.
He states "there is no reason for anyone to eat animal-derived foods"... let me know if I'm wrong but I think we evolved with canine teeth for a reason. People must supplement their diets when they cut out meat, and no ancient culture would ever willingly cut out meat or seafood all together.
He attributes food cravings to a release of opiates from meat, sugar, cheese, and chocolate. And poor diet to poeple having a lack of dopamine receptors in their brain. He skips over the fact that both these issues have major social, environmental, and emotional connections too.
He promotes the ingestion of a high amount of processed meat substitutes. According to him, I could have: Scrambled tofu, 'Facon', and a glass of rice milk for breakfast, A tofurkey and soy cheese sandwich at lunch, and a stir-fry with Boca meatless crumbles for supper. This is a lot of processed soy. While edemame and small amounts of tofu and tempe are ok, these highly processed products may be linked to....CANCER! Something he also forgets to mention; women with certain types of breast cancer need to avoid soy secondary to it's estrogen mimicking effects.
He limits nuts because they are high in fat. He considers a serving of nuts as 3oz, but in actuality it's only 1oz. Almonds and walnuts have been shown to lower overall cholesterol while simultaneously improving HDL cholesterol levels. Nuts should be promoted, not limited.

What I found most interesting and controversial was the research on milk. Much of what he discusses in the book can be found on the PCRM website, and it's worth taking a gander at. They cited a study finding that drinking more than 1 glass of milk/day increases a woman's chance of ovarian cancer by 73%. WHOLEY MOLEY that's a lot. The studies concerning IGF-1 and it's links to prostate and breast cancer may be suspect. I question it especially after reading this literature review by the Cornell University Sprecher Institute on Comparative Cancer Research; it appears that the milk consumption and cancer risk are rather unfounded. There are a few other issues in the research he cites, such as the one finding that children under the age of 1 should not drink dairy milk since it leads to colic and iron deficiency. Duh...ideally they should be drinking their mothers breast milk; formula is a close second. No dietitian or doctor would ever recommend that children under 12 months drink regular dairy milk.

Ultimately I like the book, it does promote a healthy lifestyle and for people who are tired of counting carbs and limiting their favorite pasta dishes, going vegan might be a good alternative. I just feel that Dr. Barnard may have taken studies and twisted their results to favor this type of lifestyle. For the most part the jury is still out on what the best type of "diabetic diet" is. Low Carb, Vegetarian, Paleo, Low Fat... I encourage people to eat whole foods especially fruits and vegetables, and so far there are no studies to show otherwise.

Spinach Pesto

2011-06-08T18:40:00.000-04:00

Summer is upon us once again here in South Georgia. Typically we would be getting short afternoon rain storms almost daily; however the entire region is experiencing a drought. Ryan and I once again attempted a windowsill garden and currently have a large lavender plant, 2 large stalks of mint, and a mixture of baby basil and chives that are cohabitating in the same pot. While there may be a 10” rain deficit outside, our plants are growing nicely. A few weeks ago Ryan’s coworker who has a bit of a green thumb let us confiscate some of his basil which I took quite happily and made into a basil/spinach pesto.

My grandmother used to make pesto with basil from her garden every year. Making this brought back memories of watching her whip up a batch and helping her pour it into ice cube trays to save for the rest of the year. She would slather it inside a pita with cheese, turkey, and broccoli and then warm the whole thing in the microwave until the cheese just started to melt. Yum Yum Yum.

This was the first time I made pesto myself, and it’s a little nontraditional in that the recipe I followed called for spinach not basil. But I threw some basil in anyway. I think condiments are often overlooked as a source of calories, but also as a source of important nutrients such as fiber and antioxidants including: potassium, vitamin A, calcium, phosphorus, iron, vitamin E, and many others.

1 Tbs of basic pesto: 80 kcal, 7g fat, 123mg sodium, 1g carb, 0.5g fiber, 3g protein

Here is the recipe that I tried:

Steam 1lb of baby spinach until wilted, approximately 5 minutes. Drain and squeeze out excess water. Transfer to a food processor and add 2 cloves chopped garlic, 1/4tsp red pepper flakes, 1/3 cup toasted pine nuts or walnuts, 1/3 cup grated parmesan cheese. Pulse until finely ground. While machine is running add 1/4 cup extra virgin olive oil and the zest of 1 lemon.

1 Tbs contains: 70 kcal, 6g fat, 1.6g carb, 0.73g fiber, 2.5g protein

This recipe was very thick since it uses very little oil. If you want a thinner consistency without adding more oil try adding some of the water squeezed out of the spinach. You’ll gain back those lost nutrients. While it doesn’t exactly count as a serving of vegetables, it does provide an alternative to the usual mustard/mayo combination for sandwiches and packs more antioxidants in as well as some heart healthy fats. But what else to do with it…

Vegans: stir into whole wheat pasta with sautéed veggies. (omit parmesan cheese in recipe, add a dash of salt instead).

Vegetarians: add to a grilled mozzarella and tomato sandwich

Pescetarian: Smear onto toasted baguettes and top with sardines

Carnivore: Add juice of 1 lemon to ¼ cup of pesto and marinate 4 chicken breasts for 1 hour before baking in the oven at 375 for 30-45 minutes.

Locavore: Spread onto slices of home grown zucchini and grill for 10 minutes till tender.

Summer Food Sabotage

2011-05-28T11:53:00.000-04:00

Summer is officially upon us with warm nights and soaring daytime temperatures. As a child growing up in the Midwest summer brought with it days spent boating at the lake and grill-outs with the whole family. If your family gatherings are anything like mine, there is probably an abundance of mayonnaise based potato salad, big greasy hamburgers, baked beans, and ice cream with cake or cookies. While there is nothing inherently ‘bad’ about these foods, when eaten several times a month they can sabotage a person’s best efforts to lose weight, lower cholesterol, and control blood sugars. Instead of giving in to these high calorie foods, use the following suggestions to help lighten up your next family gathering.

Lets start with the salads. To lighten up potato salad, try using ½ low-fat mayonnaise and ½ Greek yogurt to replace the usual full fat salad dressing. Greek yogurt is found in the dairy case in most grocery stores; choose plain low-fat or fat-free varieties. This type of yogurt is higher in protein and has a thickness similar to sour cream. Two common brands include Chobani and Fage (pronounced Fa-Yhea). This simple substitution could save you over 100 calories. Family members who have diabetes will probably appreciate a side dish that isn’t quite as carbohydrate heavy as potato salad; try making a broccoli salad or a shredded carrot salad for them instead. Not only will these be lower in carbohydrate, but will pack a considerable punch of antioxidants and fiber.

Chips and dip is another popular side dish that has a knack for encouraging over eating. For families that insist on keeping these munchies on the picnic table, purchase baked chips instead of the traditional fried ones and bring them out only when full meal is ready. This will help prevent too much pre-meal snacking. Instead of heavy cheese and sour cream dips, opt for salsa instead. This is a sneaky way of getting your guests to eat more vegetables. Along with the chips, try offering a tray full of fresh cut vegetables such as baby carrots, radishes, celery, cucumbers, cherry tomatoes, and cauliflower. Serve these up with a fat free dip made once again from Greek yogurt and a packet of ranch seasoning. The typical sour cream based dip contains 60-120 calories in only 2 tablespoons, most of which are from fat. Of course, who only eats two tablespoons of dip? By substituting with yogurt, more than 40 calories are cut out and you get the health benefits of the probiotic bacteria.

While collards and pole beans might be low-fat and full of antioxidants, cooking them with fatback and smoked meats adds a considerable amount of calories from heart-unhealthy saturated fat. By removing the meats and using low sodium or salt free chicken/vegetable stock you can keep the flavor without the fat. Using low sodium products is important for people with high blood pressure, and kidney disease. People with diabetes also need to be aware of their sodium intake since the disease puts them at a 50% increased risk for heart disease and is the number one contributor to chronic kidney failure. It may take a while to adjust to new ways of preparing these foods, but over time taste buds will become accustomed to the decrease in salt and fat.

Fried chicken is a staple in the south, and other than making a baked version of it, there is no real way to make it healthier. The best defense here is to only make it for very special occasions and limit your portion size. Think of it as a delicacy, something to be savored instead of devoured. If you and your friends enjoy grilling burgers and hot dogs you can help keep the meal on the healthier side by purchasing whole wheat buns and offering lettuce and sliced tomatoes as condiments. Most frozen burgers are high in fat and sodium; it’s easy to make your own ‘lighter’ patties by combining lean ground beef with ground turkey and seasoning with herbs and spices. Grilled onions, peppers, and even pineapple make great toppings without adding extra fat.

Of course no family gathering is complete without desert. Try whipping up an angel food cake and serving it with fresh cut strawberries or peaches marinated in a little lemon juice, fresh mint, and dash of sugar. A large slice of angel food cake contains only 72 calories and less than 1g fat. Compare that to a slice of lemon chiffon cake that contains 313 calories and 12g fat.

My challenge to you this summer is to find ways to lighten up some of your favorite party dishes. Try getting your family, church members, and best friends involved. You might be surprised by how many are interested in trying to eat healthier, even at social events.

Running and Eating

2011-05-21T16:45:00.000-04:00

This posting was written by my super-mom, Evie.

I started running later in life -- after age fifty. The reason I started running was because I discovered I could run. Another mom-friend and I chased our high school age children around Iowa cross country fields . About a year after starting to run I entered and finished my first 5-K road race. The second 5-K race I entered featured post race pancakes flipped onto our plates by a popular cook. We had just run a race on a hot and humid July morning. We deserved a treat! In addition to continuing to run, I continued having an extra treat after races - my favorite low fat fudge nut sundae ice cream along with little chocolate chip cookies.

About a year after running my first 5-K my jeans felt a bit snugger. I thought that I would o lose weight with the additional exercise, not gain weight! An extra ten ponds had crept on. How could this happen? After doing some research I discovered that running a 5-K used up energy equivalent to only one half cup of my favorite fudge nut sundae ice cream. My post race splurges also included an extra chocolate chip cookie. Running does not mean I can indiscriminately eat more food. And, sweets are not the best choice.

Instead of sweets, my body needs protein and carbohydrates. Now, when runs extend beyond three miles I usually make myself a peanut butter sandwich afterwards. I also eat more fruit. In addition, after a race I head for the bananas, oranges and water. I stay away from the sweet rolls and donuts. Ice cream and cookies are still part of my diet, however, they are a smaller part of my diet.

Six years after my first 5-K road race, I âstill enjoy running and it does help me maintain my weight and enjoy my favorite ice cream and cookies - in moderation. In March I ran the Snickers Half Marathon in Albany, Georgia. While training for the half marathon I secretly hoped to lose a couple pounds. The extra training only helped me continue to maintain a constant weight. At the end of the race, I picked up my usual bananas and oranges. Brenna added a carton of chocolate milk and yogurt, to my stash of post race food. Later that day she fixed a delicious baked chicken. The protein in the chicken rejuvenated my tired body. Just being with my daughter rejuvenated my soul!

Odwalla lies

2011-05-11T19:22:00.000-04:00

My Odwalla Chocolate Chip Peanut bar states that there are no refined sugars in it. Here is the ingredient list:

organic rolled oats, brown rice syrup, grape juice concentrate, peanut butter, dry roasted peanuts, semisweet chocolate chips(organic evaporated cane juice, chocolate liquor, cocoa butter, soy lecithin, ground vanilla beans) date puree, plum puree, peanut flour, vegetable glycerin, crisp rice, organic oat flour, organic soy flour, organic sunflower oil, calcium carbonate, natural flavors, salt, ascorbic acid, baking soda, soy lecithin, beta carotene, vitamin E.

I hate to tell the makers of these bars, but syrup is deffinitely a refined sugar even if it is not granulated. Evaporated cane juice is also no better than "refined sugar." Sugar comes from one of two place, sugar beets or sugar cane. Cane juice is an intermediate in the sugar making process, it just hasn't been dehydrated yet. Grape juice concentrate... it's just concentrated fructose! I'm not sure what Odwalla's definition of refined sugar is, but in my world, these bars do contain them. At least the purees still contain their fiber, so I'll let those slide.

Never believe food packaging, in the words of my college nutrition professor, "Always think critically."

Remember to read the ingredient list to truly know what you are eating. Overall this product is still pretty good as a large snack or part of a light meal. 1 bar contains:

230kcal, 8g fat, 1.5g sat fat, 170mg sodium, 33g carbohydrate, 4g fiber, 14g sugar, 7g protein

Compared to other meal replacement bars it is tasty and doesn't contain weird stabilizers, hydrogenated oil, or high fructose corn syrup. Enjoy in moderation.

First Anniversary

2011-05-05T17:14:00.001-04:00

It's hard to believe, but as of May 1st, Ryan and I have been married for 1 year. It went so fast! While most people might go out for a fancy dinner, Albany does not really have any restaurants that I would classify as "fancy." Besides, as this blog has already proven multiple times, cooking at home almost always provides people with healthier and less expensive meals. In true Thompson tradition (since that's what I've been for a year) we cooked our own anniversary dinner. Ryan enjoys reading his monthly Men's Health Magazine, and their 'Best Life' series has done an amazing job of providing delicious, simple, and relatively healthy recipes. Their most recent edition had a recipe for pork chops Milanese and another for roasted potatoes with two sauces. The potatoes and sauces were easy, and even though the pork chops took a little bit of time to put together, they were DELICIOUS! Pan searing and then baking the breaded chops kept them very moist. The first potato sauce was an aioli of mayonnaise, garlic, and lemon juice; the other was a warm sweet and spicy tomato sauce. I think we were most surprised by how well the pork paired with the bitterness of the recommended arugula.

Arugula is a popular salad green with a slightly bitter/peppery taste. To be honest, I only just discovered it in the past year or so. It tastes fabulous with a simple lemon vinaigrette and pairs well with Italian dishes. As a dark leafy green lettuce, Arugula contains only 4 calories per cup and is high in vitamin K; providing 28% of your daily needs. A pre-washed bag of organic Arugula costs approximately $3 and when mixed with either spinach, watercress, or romaine, makes an excellent homemade salad mix.

To drink, we finally opened the 2006 vintage bottle of Layer Cake, Cotes Du Rhone which we have had in our "cellar" for over a year. By cellar I mean a sectioned off cardboard box in the bottom of our pantry. Not only was it smooth as silk, but the bottle helped hold up our window when bits of pork chop breading began to burn in the pan and fill our apartment with smoke. As is the tradition, we thawed out the ginormous hunk of wedding cake that has been residing in the back of our freezer. The best part is, it tastes just as good now as it did one year ago.

At the store, we only spent $16 for this meal since many of the basic ingredients (organic potatoes, bread crumbs, vinegar) we already had at home. Sixteen dollars probably wouldn't cover the cost of a single entree at most upscale restaurants. Plus, we had leftovers. The wine was $20 if Ryan remembers correctly, and the cake was FREE!

DC Delights

2011-04-28T19:17:00.000-04:00

Chai Cupcake

If you couldn't tell, the inspiration for my last two posts came from a couple recent trips to Washington, DC. Being the foodies that we are, Ryan and I checked out some pretty good eats. First up is Baked and Wired, a bakery/coffee house in George Town. We were inspired to visit after watching DC Cupcakes, our original destination. But several reviews on google said that B&W had bigger/better cupcakes, and they sell coffee. B&W is only a few blocks away from Georgetown Cupcakes, but the ambiance if much different with it's wood floor, old leather couches, and chalkboard wall (which I took full advantage of). During our first trip we visited in the afternoon during a rain storm. Ryan had a cherry blossom and I had the Texas sheetcake which was just fabulously rich and chocolately. On our second trip we tried the chai latte and vanilla latte cupcakes. The only problem was that these were our breakfast. After the sugar rush and caffeine buzz wore off we crashed hard. Which is what happens when your used to decaf coffee and very little sugar in your diet. None the less these cupcakes are incredible and worth every calorie and penny. Light, fluffy, flavorful and would be delicious even without the creamy frosting.

Cranberry Ginger Scone

Another great place for baked goods and coffee....or wine is Northside Social in Arlington, VA. Sorry, it's not exactly within walking distance of Arlington cemetery. You'll have to take the orange line metro and get off in Clarendon if you want to sample their homemade scones, and perfectly brewed coffee. At night the upstairs turns into a wine bar. We were about to leave when they put out a tray of brownie samples. I had a sample about 2 bites big and it was the richest, moistest brownie I have ever eaten. This is no exaggeration, it practically melts in your mouth. They also serve breakfast/lunch sandwiches, homemade granola, and oatmeal. Ryan went for wine one night and said they have a large selection from South America, but unfortunately the regular size glasses are quite pricey.

Also in Arlington is El Pollo Rico, a hole in the wall Peruvian restaurant. They serve one thing, rotisserie chicken. That's it; minus your sides of cole slaw and french fries or rice. It may not look like much, but last year Men's Health Magazine voted it the best chicken restaurant in the united states. It has also won numerous awards around DC. There are about 4 large open rotisserie ovens that spin all day and late into the evening. There is lots of cummin in the spice blend and the chicken stays moist even when eaten as leftovers. Be careful of the hot sauce, they aren't kidding around. I liked mixing the hot sauce with the mild sauce which we think is a combination of mayo and mustard. If you go and the line looks long, don't worry you won't wait more than 10 minutes.

Vino on a Roof Top

Eating while traveling can get pricey, especially in a city like DC. So sometimes it's good to find a grocery store and take advantage of their salad bar and pre-made soups/meals. And if you're looking for a romantic evening, a bottle of wine from a grocery store will usually cost less than at restaurant. As you can see, it was a little chilly, and we had to bundle up as we watched the sunset on the hotel roof top.

Travel Wise 2

2011-04-14T07:23:00.000-04:00

Peanuts or Pretzels?

For the most part airport food is overpriced and overloaded with fat, calories, and weird shelf stabilizing ingredients. Remember, a large portion of travel time is spent sitting and waiting so there is no need to eat a giant Cinnabon or slurp down an iced venti caramel mocha-chino. Even-though beverages are no longer allowed through security, solid food is. My friend Lucy flew with a single serving of Jiffy peanut-butter and several carrots covered in serran-wrap (to keep them from touching her shoes and clothes) A small bag of cut up veggies would travel well too and take up very little space. They could even be stored inside an extra pair of shoes in a carry on. Avoiding the squish factor is important. Soft vegetables such as zucchini and cucumber slices may get banged and bruised if kept in a bag instead of a container which will take up more space. Bring your own granola/snack bars to keep yourself from being tempted by ice cream and cookies. Most airports now sell items such as trail mix, clif bars, and fresh whole/cut up fruit. However, you will spend a ridiculous amount on them, so go ahead and pack your own. I spent $5 on a small plate of fresh broccoli and carrots with a small container of hummus from Starbucks in the Atlanta airport. Packing my own would have saved me about $4.

Flying will dehydrate you in a flash. If traveling in the morning a cup of coffee is fine, but try to mix in some plain water as well. When flying through several time zones avoid lots of caffeine in the afternoon/evening so you will be able to sleep that night. Again, you will probably be sitting for an extended period of time, so drinking excess calories in the form of juice, smoothies, and fancy flavored coffees is not advisable; especially for people trying to watch their weight or who have diabetes. Besides, most of these will cost more than they are worth. Try packing your favorite bags of tea and ask for a cup of hot water, this will set you back less than $1 and will help keep you hydrated. If you want one of those flavored creations, bring a pack of hot cocoa mix and add it to a regular coffee, you'll save money and calories.

Even if the plane leaves at 7am, most travelers know to arrive 90minutes early in order to get through security. Remember, breakfast is still the most important meal of the day. Just because you are traveling, don't be sucked in by the doughnuts and greasy biscuit platters. Instead, bring a container of your favorite high fiber cereal and purchase a low-fat milk carton. For people who want eggs there is always the famous Egg McMuffin, make sure you order the original and not the sausage version. Dunkin Donuts and Subway both offer egg/eggwhite sandwiches these days too. The protein will keep you full, and the carbs will fuel you through lunch time. The fruit and yogurt parfaits and bran muffins may look 'healthy' but for the most part they are giant sugar bombs with more calories than a small bowl of ice cream; so just say no.

Once on the plane stick with low calorie beverages when the stewardess comes around. Water, hot tea, coffee and tomato juice. If given the option skip the pretzels and cookies and opt for the peanuts. They will give you a boost of protein and heart healthy fats. If your flight is during meal time, make sure to have other snack options with you on the plane. Again whole fruits and cut up veggies are great... as long as you haven't eaten them while waiting for the plane. A PB&J or turkey sandwich from home packed in a ziplock will probably not offend anyone quite like the smell of a tuna sandwich might. You may only be in the plane for a few hours, but please be considerate of your fellow passengers. If the options are available in your terminal, purchase a 6" turkey sub loaded with veggies before take off and bring it on the plane with you. It doesn't even have to fit in your carry on. Small terminals may only have a few offerings, so stick with the basics. A grilled chicken sandwich will almost always have fewer calories than fried, depending upon the type of bread used and how much cheese and mayo are slathered on. Salads are another great option since they will keep you chewing longer and not leave you feeling sluggish like a burger and fries might. Of course, many salads today come with extra helpings of cheese, bacon, and high fat salad dressings. Be aware that all these fancy toppings add up and can doom an otherwise low calorie dish of lettuce and veggies.

Now sit back and enjoy the flight.

Travel Wise 1

2011-04-06T21:53:00.000-04:00

Eat well no matter where the road may lead you.

Between Ryan's job and living in Georgia with the rest of our families in the midwest, I have learned a lot about eating healthy while traveling. The biggest part of course is planning. This step alone can take a while and many factors have to be considered.
1. How are you traveling-plane, car, train, boat, in a group, or by yourself?
2. How long will you be gone-6 hours, 2 days, 3 weeks?
3. How much room do you have to pack food- lunch box, suit case, trunk of car?
4. When you get to the destination what food will be available- gas station, 5 star restaurants, grocery store, or a family member's pantry?

Since most trips start in an automobile this post will discuss foods that travel well and can be eaten while driving.

Driving and eating can get a little treacherous. Granted, it's best to avoid it by having a snack or meal prior to buckling up, but sometimes it cant be avoided. In these instances it's best to have easy to handle foods around. PB&J, turkey Sandwiches with lettuce, or hummus with cucumber slices work well. These combinations are less likely to fall apart and drip messy gooo on your lap. Make sure to use whole wheat bread for a boost of fiber; traveling can cause constipation. Chicken, tuna, and egg salad have a tendency to mush out the corners and this can cause problems. Not to mention that eating a tuna salad in the car will leave a fishy odor for several days. Pack your sandwich in a small ziplock bag, as you eat pull just enough sandwich out to take a few bites. This will help prevent crumbs from sprinkling themselves all over your seat. For longer trips don't be afraid to pack a cooler with lots of sandwich fixings. Stopping at a rest area and making sandwiches gives you time to stand up and move around. This will save money and calories when compared to puttering through a Wendy's or McDonalds. It's also a great time for kids to run around and burn off some energy, making them much more pleasant travelers. An added benefit is that many rest stops these days have walking paths and are sometimes at very scenic locations.

Before leaving, cut up red and orange bell peppers and celery. Pack these in a tupperware along with some baby carrots and cherry tomatoes. These vegetables are easy to grab and munch on while driving and contain lots of vitamins/minerals/antioxidants/ and fiber. In another tupperware store some grapes and cumquats or just throw an apple and banana in the seat next to you. Avoid peaches and nectarines since you will end up with juice running down your hands and chin.

Chips, pretzels, and candy might be popular snacks, but remember they are highly processed foods and will probably leave you craving more. Try making your own travel mix by combining almonds, cashews, walnuts, pecans, or any combination of nuts together with some dried fruit such as cherries, cranberries, pineapple, papaya, and banana. Many grocery stores these days sell nuts and dried fruits in bulk bins so it's easy to make a combination with your favorites. It may cost more up front than buying a 1# bag of trail mix($4-7), buy buying in bulk allows you to control how many chocolate covered candies there are, as well as limit the amount of added salt and sugar found in most traditional trail mixes.

Be sure to keep your water bottle handy. Sipping on h2o will keep you full, hydrated, and less likely to purchase a large soda at a gas station. If you need caffeine, stick with regular coffee and add 1-2 flavored creamers if needed. The cappuccino machines and energy drinks are just flavored sugar water, so definitely avoid these if you are watching your weight or have diabetes. Eating well while traveling doesn't have to be difficult, but it does take a little planning. However, the reward is reaching your destination and not feeling bloated and exhausted from a bacon hamburger and large coke sugar rush.

Super Duper Foods

2011-03-31T07:23:00.000-04:00

What are super foods? Where do antioxidants come from? Are phytochemicals good or bad? These are just a few of the many questions I often get asked as a dietitian. Food companies and the media have done an excellent job of confusing the public as to which foods are healthy and which are not. Words such as super, antioxidant, and natural get thrown around without much care. But what are they and where do they come from?

Phytochemicals are compounds found in fruits, vegetables, whole grains, nuts, and dry beans that are thought to promote health. They include antioxidants, fiber, and the natural chemicals that give plants their flavor and color. People have known about phytochemicals for centuries even if they did not call them phytochemicals. Chewing the bark of the willow tree in ancient Greece was known to reduce pain; the compound salicin was extracted from the bark and is produced commercially today as aspirin.

As we go through our day, our bodies move from bed to kitchen to shower to work… all these activities require energy. This energy is provided by the foods we eat. As food breaks down in our stomachs and is transported through the blood to our muscles, thousands of chemical reactions take place creating ‘free radicals.’ Think back to grade school when you added vinegar to baking soda to create a flowing messy “volcano.” Unlike the volcano, we do not immediately see the end results of these reactions. Just like the volcano though, the reactions that take place inside us leave behind byproducts called free radicals that need to be cleaned up. This is where antioxidants come in. Antioxidants are molecules found in fruits and vegetables that clean up and neutralize the harmful free radicals. If left roaming free in the body, free radicals will cause inflammation and stress; which may lead to heart disease, diabetes, cancer, and osteoporosis. The most commonly know antioxidants are vitamin C, vitamin E, and lycopene. Foods high in these antioxidants are citrus fruits, dark green vegetables, nuts, and tomatoes.

Super Foods are those that contain high amounts of antioxidants and phytochemicals. They are low in fat and calories. Thanks to celebrities and companies promoting their favorite products, new super foods seem to be popping up every year or so. It started with cranberries and then moved to pomegranates and then the acai berry. There is nothing magical about these fruits by themselves. Drinking gallons of blueberry pomegranate juice will not make excess pounds fall off or protect someone from cancer. However, eating a wide variety of colorful vegetables and fruits will help promote an overall healthy body and when they replace high fat, high calorie foods they can aid in weight loss. Some diets encourage people to fast or ‘cleanse’ their bodies of toxins and free radicals by drinking special teas, juices, or other concoctions. The lack of calories in these diets is what leads to weight loss in the short term. Once the person begins eating normally again, weight will be regained quickly. Adding green tea (un-sweet) and small amounts of fruit or vegetable juice to any diet can be a good way in increase vitamins, minerals, and antioxidants, but will not make up for a diet high in processed foods.

Quick Prep Products

2011-03-17T15:07:00.000-04:00

We all experience times when a "home cooked" meal just is not possible. You get caught at the office and have to stay late, your kids have a football or hockey game that goes into double overtime, or you just don't feel like putting much energy into cooking. It's times like these when having quality quick prep products on hand can be very beneficial. Instead of ordering that pizza or swinging by the drive through, consider keeping a couple of these products on hand. Any of these would also be great for people trying to be animal friendly and having a "Meatless Monday."

Garden Lites: Frozen egg souffles chock full of vegetables. I've only tried the spinach, but when paired with a slice or two of toast it makes a complete and very filling breakfast, lunch, or super for one. Each package contains one souffle that is big enough to be split between two small kids if needed. The best part is that all the ingredients are pronounceable. At approximately 140 calories (2 points) per souffle, these are perfect for people watching their weight; especially if they are doing the new Weight Watchers Points Plus program.

Buitoni Ravioli: We tried the Mushroom Agnolotti and they were scrumptious. They were so flavorful and rich they do not even need sauce. But a drizzle of leftover pizza sauce did a nice job of adding a little moisture to the edges of our ravioli. Each package contains 2 servings which range in calories from 250 to more than 340 for most of the cheese versions. Convenience wise they cook up in 4-6 minutes which is just enough time to pop a bag of frozen broccoli in the microwave. My only complaint is that their products are a little pricey. They range from $3-$8 depending upon the filling and number of servings per package. For larger families they may not be a great choice as a main course, but could work as a side dish.

Trader Joe's Indian Fare: Shelf stable packages of 'traditional' vegetarian Indian dishes. We tried the Madras Lentils a while back and served it with TJ's frozen Naan and a vegetable; of course. Thankfully I had some dry lentils on had that I quickly cooked; otherwise the 2 serving package would have fed only one of us. We were both very impressed. The flavor was great and at $2 a pouch they are very affordable. Each serving contains just over 200 calories, and is low in fat. As with most packaged products their sodium is a little high at just over 600mg, but I let that slide since they have more than 6g of fiber and no added sugar. Too cook, either immerse the pack in a pot of boiling water, or empty the contents into a microwave safe bowl and heat for 2 minutes. Soon we will try their Punjab Choley and I have a feeling I will be adding a can of chickpeas/garbanzo beans to stretch it. The frozen Naan is delicious and thaws/bakes in approximately 1 minute. Now this is what I call fast food! For people who do not like traditional breakfast foods, these would be a great stand in.

Prepackaged foods are not always the best options...some fast food burgers have fewer calories many of the TV dinners lurking in the freezer section. However, if you do a little looking and read the nutrition labels there are some great buys out there.

National Nutrition Month 2011

2011-03-10T07:50:00.000-05:00

Mixed greens salad, Chicken with mango salsa, steamed broccoli, apple/cranberry risotto,
angel food cake with fresh strawberries

March is National Nutrition Month! This year’s theme is Eat Right With Color. People who consume lots of colorful vegetables and fruits tend to weigh less, suffer fewer chronic diseases, and lead healthier lives compared to people who do not. The produce section of the grocery store contains a wide array of colors and each one may have special properties that benefit our bodies; this is why it’s important to eat a variety of different colored vegetables and fruits. To get in as many different colors each day try and consume at least one fruit or vegetable with each meal. This may mean topping morning cereal with a cut up banana or fresh blue berries. Sautéed mushrooms and peppers make ‘egg-celent’ additions to omelets and are a sneaky way to get veggies in at breakfast. Sandwiches are another easy way to sneak in more vegetables by loading them up with fresh baby spinach, sliced cucumbers, and sprouts. Dip fresh slices of apple in low-fat vanilla yogurt for a light and refreshing desert after super.

To ensure a variety of colorful produce people can try and eat ’the colors of the rainbow.’ This is done by consuming 1 vegetable or fruit each day that is Red, Orange, Yellow, Green, Blue, Purple, and/or White. Foods that are red and orange contain vitamin A which is important for eye health. These colors are also easy to spot. Fill your shopping cart with mangos, tomatoes, carrots, and strawberries. Foods such as yellow summer squash, bananas, white grapefruit, and corn contain vitamin C which is an important antioxidant. Green foods such as broccoli, spinach, and green beans are believed to help prevent cancer. The compound chlorophyll gives these vegetables their color and is believed to help prevent not only cancer but heart disease and even Alzheimer’s dementia. Also, thanks to their high concentrations of vitamins C and A as well as iron and calcium, green vegetables are considered ‘super foods.’ Blue and purple colored foods might be harder to spot, but purple grapes black and blue berries are a good start. Black berries and black beans also count. The dark blue and purple colors contain high concentrations of antioxidants which help reduce inflammation in the body. Inflammation occurs when the body is under stress or injured. Chronic diseases such as arthritis, high blood pressure, and diabetes also cause inflammation. Over time this inflammation can be very damaging to the body and its many different tissues. White and brown produce like cauliflower, onions, mushrooms, and pinto beans are good for intestinal health. Some people may experience gas and bloating after eating cauliflower and onions, but if eaten in small amounts each day the body will adapt and the bloating will decrease.

Peeling, chopping, and preparing fresh produce can be time consuming. Cutting up bell peppers, celery, and onions on the weekends can help make them easier/faster to use during the busy week nights. Weekends or days off of work are also a great time to prepare snack bags filled with fresh grapes and baby carrots. Before heading to work in the morning, grab a bag for an instant healthy snack later in the day. Grocery stores also offer precut veggies such as broccoli, lettuce, and mushrooms. These types of items are great for the super time crunched, as well as people who have limited knife skills. Frozen vegetables can be very economical, especially for large families. The produce is picked when it is the ripest and flash frozen. Compared to canned vegetables, those that are frozen retain more vitamins and minerals and are not loaded with extra salt. Stock up on large bags of frozen broccoli, green beans, and vegetable blends for a quick side to any meal.

Juices are an easy way to sip down a serving of fruit and in some cases, vegetables as well. However, fruit juice contains the same number of calories from sugar as a similar serving of soda. While juice contains vitamins and minerals it does not contain any fiber to help people feel full. Because of these reasons, people who are trying to maintain or lose weight may find it helpful to limit juice to 4-6 oz per day. For individuals who enjoy a glass of juice at breakfast, make sure to read the label as see that it contains only 100% juice. Juice drinks such as ‘Sunny D’ contain very little real fruit juice and are mostly added sugar and corn syrup. Just like whole fruit, try and pick juices with the most color. Orange, pink grapefruit, cranberry, and purple grape juice will contain more antioxidants than clear juices such as pear and apple.

It’s easy to see why eating a variety vegetables and fruit is important to keeping our bodies as healthy as possible. Celebrate National Nutrition Month by trying a few new fruits or vegetables and by trying to “eat the rainbow” people will ensure that they are consuming plenty of vitamins, minerals, antioxidants, and fiber; all of which are important to ensuring optimal health.

Sunday Breakfast

2011-02-22T06:33:00.000-05:00

This morning Ryan and I made waffles and bacon. Maybe not the breakfast of champions, but it sure was tasty. Compared with what one might get at Village Inn, Denny's, IHOP, Waffle House, or Perkins it was also cheaper and maybe just a little bit more nutritious.
Our Menu: 2 whole wheat waffles, toppings (1 Tbs real maple syrup and 1 tsp almond butter), 2 slices of organic apple wood smoked bacon, 1/2 banana, 2 mugs of coffee. Approximate Cost per person: $2.92
Nutrition: 555 cal., 28.3g fat, 7.1g saturated fat, 16.7g protein, 5.4g fiber, 1200mg sodium

Compared to:
Denny's 2 wheat pancakes, 2 slices bacon, 3 Tbs maple flavored syrup, 2 mugs coffee: 563 cal., 6.1g fat, 15g protein, 8g fiber, 1261mg sodium

Perkins Belgian waffle + syrup/powdered sugar/whipped butter, 4 slices apple wood smoked bacon, 2 mugs coffee: 850 cal., 45g fat, 18g saturated fat, 21g protein, 1585mg sodium, 2 fiber

Denny's and Perkins were the only sites that posted menu nutrition information. Perkins had the most user friendly site. If we approximate that both of these meals cost between $5-7, it's easy to see that you definitely save money by eating at home. You can also save on calories, fat, and sodium; depending upon what exactly you choose to make.

While there is no calorie difference between real maple syrup (1/4 cup=220cal) and the fake stuff that comes with names like 'Aunt Jemima' and 'Log Cabin'. (1/4 cup=220cal) there is a huge difference in taste. Real maple syrup has that true maple taste that isn't masked by the fake sweetness of corn syrup. It's also much thinner. This business of of being 'thick, rich, and buttery' is just ridiculous. Real syrup is not thick! And because it's flavor is more concentrated I'm convinced you need less of it. Another way to decrease the amount needed is to use a small bowl of syrup and dip your bites of pancake or waffle into it. This way it doesn't get soaked up after pouring it on your freshly make flap-jacks.

Not only does the real stuff taste better, you also get a few antioxidants as well as some calcium, magnesium, zinc, and potassium. You won't find any of those in faux syrup. Maple syrup also has a lower glycemic index compared to the corn syrup found in most products. (54 vs 75), High Fructose Corn Syrup, now called corn sugar has an even higher GI of 87. This is why many people with Diabetes use real maple syrup as a sweetener in their tea and on oatmeal. Even so, maple syrup is something to limit your portions on especially if trying to lose or maintain weight. It's easy to go overboard with it.

While a bottle of maple syrup and some organic bacon might be a little pricey up front, they will probably save you a few pennies in the long run when you stay at home instead of taking the family out. Plus, portion control is so much easier when the temptation of never ending pancakes is not there.

Say No To Stress

2011-02-17T19:09:00.000-05:00

The past several weeks were very stressful. I attempted to take on working at another location within our hospital system. It was like being pulled in a million different directions since I was doing very different things at each place. After about 3 weeks I had had enough. Even if I could have done it, it wasn't worth it. Strangely enough, last Saturday morning I woke up early and started flipping through a couple magazines and found several articles on the subject of STRESS!

According to our new 'American Heritage Dictionary' stress is: "Importance, significance, or emphasis placed on something. An applied force or system of forces that tends to strain or deform a body. Mental or emotional pressure."

Not surprisingly, a large number of people feel that they are under an enormous amount of pressure and stress in their day to day life. Overtime this chronic emotional/psychological stress begins to manifest itself in very physical ways. During times of high stress the body releases the hormones adrenaline and cortisol. Adrenaline increase heart rate leading to high blood pressure, cortisol can lead to stomach ulcers and weight gain. This weight gain has it's own side effects such as high cholesterol, insulin resistance, and an increased risk for certain types of cancer. These hormones are also very inflammatory, which makes it more difficult to heal from illnesses or injuries, and over time become oxidative and damaging to many of the body's systems.

What to do about all of life's stressors? There's always the popular suggestions of doing yoga, going to the gym, meditating, reading, taking a walk, spending time doing a relaxing hobby. Laurell Mellin, MA,RD an associate professor at the University of California, San Francisco has a very different suggestion. Her article published in the Sports Cardiovascular, and Wellness Nutrition 'Pulse' describes her research in the area of Emotional Brain Training. She describes how dietitians and other medical professionals teach people why they should change certain behaviors in order to improve health, specifically to lose weight. Unfortunately, even with all the reasons in the world as to why fast food and soda and candy bars are bad for us, when the emotional centers of the brain are under stress it often drives the person to eat these 'comfort' foods. At the EBT center Mellin and her colleges are working to help people identify their triggers for over eating. They discovered that stressful events cause neurons in the brain to fire very rapidly. Over time, if the brain is constantly stressed it begins to recognize this as familiar and 'good.' Through brain training people learn to recognize and change their emotional brain states and identify how they have been using food to ease stressful situations. The subject is very complex but shows promise for cases of obesity related to emotional over eating.

For those of us without access to an emotional brain training center we will have to find our own ways to deal with stress. Even if it is as simple as curling up with a cup of tea and a magazine.

Squash, Greens, Polenta

2011-02-10T20:33:00.000-05:00

This past weekend I started preparing an interesting casserole that I found in my vegetarian cookbook. It has a sun-dried tomato polenta bottom, cooked collard greens in the middle, and mashed squash winter squash on top. It sounded very unique and I just had to try it. Saturday I roasted the butternut squash and cooked the greens, Monday I cooked the polenta and assembled the casserole. This included mashing the squash and adding some grated cheddar cheese and and egg. It was finally baked Tuesday night for supper. While the combination may seem strange, the squash and greens go together really well. Ryan thought the dish was very good..."yummy." I'll probably never make this again, but it was fun to try something new.

The best part of this casserole is that it packs a huge nutrition punch all in one dish. Below are not serving sizes for a slice, but serving sizes for each component according to nutritiondatat.com.

1 cup cooked cubed winter squash: 82 calories, 22g carb, 4g fiber, 2g protein, (Daily Values) 457% Vitamin A, 52% Vitamin C, 13% Vitamin E.

1 cup cooked collard greens: 49 kcal, 9g carb, 5g fiber, 4g pro, (Daily Values) 308% vitamin A, 58% Vitamin C, 104% Vitamin K, 27% Calcium, 44% folate.

1/3 cup cooked polenta made with water ( I made mine with skim milk): 147 Kcal, 31g carb, 3g fiber, 3.3g pro, minimal vitamins/minerals.

Served with BBQ baked chicken.

Chips and Dips

2011-01-30T11:12:00.000-05:00

The Super Bowl is coming! It may not be a surprise to some, but Super Bowl Sunday is second only to Thanksgiving in calories eaten in one day. Approximately 1200 calories are eaten by the average American during the game. This does not include any breakfast or lunch eaten earlier in the day. There are many ways to help tame the calorie count such as choosing or serving sub sandwiches instead of pizza and hot dogs; loading up on fresh veggies and low fat dip instead of fried chicken wings. For this post I'm going to discuss one of my favorite party foods, chips and salsa.

Last year our neighbor served lays baked scoops with the infamous Rotel tomatoes+Velveeta cheese dip. It was of course placed on the coffee table in front of the TV so we could all dig in and watch the game. A serving of 1oz (15 chips) + 2Tbs cheese dip:
202 calories, 7.8g fat, 4.3g saturated fat, 25g carbohydrate, 7.7g protein, 538mg sodium
For the most part it's pretty devoid of any nutritional value, and who actually sticks with these small serving sizes. Personally I can put 1/4 to 1/2 Tbs on one chip. All that dip adds up quickly.

Instead of serving cheese dip or fatty spinach dip think SALSA! Not only that, but serve some guacamole along side it for a boost of heart healthy fats. Yesterday Ryan and I tried Garden of Eatin's new three pepper, blue corn tortilla chips. We needed something crunchy to go with our homemade burritos. I also picked up a package of Dancing Iguana guacamole...it was on sale. The best part about this guac is that it contains only 'real' ingredients: avocado, jalapeno puree, dehydrated onions, lime juice, salt, and garlic. Pretty much the same things I would put in my own guacamole. The chips are delicious and have sweet/spicy taste without adding excess salt. Compared to regular white or yellow corn, blue corn contains slightly less starch and slightly more protein per serving; plus it packs a greater antioxidant punch thanks to it's deep blue/purple color.

(blue corn research)

A serving of chips (15) + 2Tbs guacamole + 1/4 cup of our favorite Trader Joe double roasted salsa adds up to:
210 calories, 12g fat, 1.5g saturated fat, 25g carbohydrate, 3g protein, 500mg sodium. For a similar amount of calories you get 3 times the amount of toppings! Not only are you saving on saturated fat and sodium, but you also get a boost of vitamins A & C.

Feeling French

2011-01-23T09:28:00.000-05:00

This past Tuesday we had a Lunch & Lecture at work and served a salad bar with lots of veggies, grilled chicken, and mixed greens. On Thursday I noticed that there was still an excessive amount of sliced onions left over in the work refrigerator. I knew no one was going to eat that many onions so I brought them home with me. Then I began to wonder, what do I do with this much onion? DUH! Make french onion soup. I wasn't impressed with the couple recipes from my current cookbook collection so I turned to Tyler Florence and Ina Garten from the food network, and settled on Ina's recipe.

Sherry, Dry White Wine, Brandy

First off, it's amazing anyone can make it through this recipe sober since it involves brandy, sherry, and white wine. As always, never cook with a wine or liquor or beer you wouldn't drink on it's own. I followed the recipe almost to a T, but since the onions I snagged from work were red, that's what I used. Also, I simmered some sprigs of thyme into the soup since several other recipes called for the herb but Ina's did not...and I just happened to have some on hand. The soup is very easy to make; as long as you don't start crying too much while slicing onions.

This soup can be relatively cheap to make depending upon the recipe. It's mostly onions and beef stock. But if you are like me and decide to buy 3 bottles of alcoholic beverages, expect the full recipe to cost approximately $30. This means each serving will be approximately $5. (assuming six servings)

While some of the alcohol does cook off, it is incorrect to believe that all of it cooks off. Pretending that none of it cooks off (1g alcohol=7calories, 1oz of liqueur=100 calories) the nutritional assessment of one serving is as follows: 350kcal, 8.3g fat, 5g saturated fat, 30g carb, 9g protein, 3g fiber. One serving is also high in vitamins B6 and C, and copper, niacin, phosphorous, potassium, riboflavin, and thiamin. The sodium content will vary greatly depending upon what brand of stocks you use and if you add the full tablespoon of kosher salt. If you serve the soup with the traditional toasted baguette and mound of melted cheese know that you will probably be consuming over 500 calories. To lighten up the meal I suggest sprinkling a few croutons and parmesan cheese over the soup and serve it along side an arugula salad.

Onions seem to get overlooked in the vegetable world, but they have many of their own special properties and add very few calories while contributing lots of flavor to food. Onions are like ogres according to Shrek...or ogres are like onions. Either way, all those layers also mean they are great for skin which has several layers as well. Onions are also believed to help with libido, treating ear infections, and preventing cancer. (www.organicfacts.net)

Gels, Blocks, and Shots

2011-01-17T18:43:00.000-05:00

Now that the holidays are over, I hope I can get back in the habit of blogging. Last weekend I drove to Jacksonville, Fl to pick up my good friend Lindsay; we then drove to Orlando and met up with Lucy. We have not seen each other since the wedding last May. So of course we stayed up too late and then had to wake up at 3 am for the DISNEY 1/2 MARATHON! We hopped on a bus at 3:50 and got to the race site about an hour later... traffic gets really bad even for the Disney busses. For breakfast I had 1/2 a banana and 1/2 a Cliff Bar. Lindsay had something similar, and Lucy made oatmeal by packing a single serve packet and heating water up in the hotel room coffee pot.

Lucy's Oatmeal

During the race, there are water/poweraid stations as well as one Cliff station where runner's can pick up gels, blocks, and maybe even some bars (I just grabbed a gel and didn't pay attention to the rest). It's important to consume some form of carbohydrate 45-60 minutes into an endurance event or long workout, and then again every 20-40 minutes depending upon the length of the exercise.

While gels, gu, and shots are not 'necessary' they are extremely convenient. They come packaged in easy to carry packs that even have holes with which to safety pin them to shorts; they also fit easily into fuel-belts and SPIBelts. Foods such as dried fruit, and small packs of honey also work well. Bananas are nice since they are easy to chew, but they're not as portable unless you are a biker and tape them to your helmet. Because gels are 100% carbohydrate they tend to be sickeningly sweet. They also have the consistency of a giant booger. Thankfully they come in an array of flavors from mango to cappuccino. When using gels, you need to make sure to drink water shortly after to avoid any major stomach upset from the hypertonic gel. (Hypertonic: the gel is more concentrated than your body fluids. This causes your stomach to pull fluid from surrounding tissues to dilute the gel.) One website recommends taking 1/2 a gel with 6 oz of water, however then you are left with an open gel that will undoubtably get all over your hands, shorts, belt... where-ever you try to store it. But if you try to consume the whole thing, the 12-13 oz of fluid needed to dilute it will cause excess sloshing in your stomach. My solution to the problem is to consume water at least twice before you plan on taking the gel. A few big sips will do since one gulp is equal to approximately 1 oz. Then make sure to consume the gel at a water station where you can take another 3-6 big sips of water. This also allows you to throw away your gel packet in a trash can, or at least discard it in an area that will be cleaned up.

Companies are now coming out with beans and blocks which have a solid consistency for people who do not like the gels. These have the same carbohydrate ratios as the gels, and if taken all at once will need to be followed up with water. I like the Cliff Blocks, however I've found that I have difficulty chewing and running at the same time. This means I just plan my walk break around my fuel break. The nice thing about these products is that they do not have to be consumed all at once and will not make a mess on your expensive exercise gear.

For those non-morning people forced to leave their bed for an early morning run, many products now come with caffeine. Caffeine has been proven effective at increasing athletes endurance and energy levels, but it does come with a few side effects for some people. 1-stomach upset, 2-the jitters, 3-it speeds up the transit time of digestion. This last effect may have some athletes looking for the nearest porta-john and puts new meaning to the phrase "i got the runs."

As mentioned above, dried fruit is another viable option. It also costs less than the sport products. Dried pineapple, mango, papya, strawberries, and cherries work well since they are small enough to pop in your mouth but big enough to not slip through fingers like raisins. 1/4 cup contains 80-100 calories and 22-25 g of carbohydrate. This is comparable to 1 gel packet or 3 cliff blocks. However, the fruit has a minimal amount of sodium, potassium, and calcium; so for very long events, and especially if you are a heavy sweater you will still need to find ways of replacing these electrolytes.

Products to try:
Cliff: uses organic ingredients, cares about the environment, moderately priced.
Gu: Widest variety of flavors, decent pricing, easy to find at stores.
Hammer: No artificial anything, great for ultra endurance athletes, expensive but can be bought in bulk.
E-Gel: 50 more calories and exceptionally more sodium/potassium than Cliff or Gu, less expensive.
Honey Stinger: Organic honey spiked with electolytes
Carb Boom: Relatively new company, have not seen it in stores yet.
Pacific Health: The old stand buys of endurox and accelerade and accel gel.
Sport Beans: glorified jelly beans, contain vitamin E which is interesting since it's a fat soluble vitamin, and there is no fat in the bean to absorb it with.

Well fueled athletes make it to the finish line!

New Years

2011-01-04T19:08:00.000-05:00

Went to Minn. to visit Ryan's family after Christmas. Went to a Wild game on New Years Eve, they lost... Drank some wine, cooked pasta and tacos, and ate out way more than we are used to. Friday I drive to Orlando for the Disney 1/2 marathon. It's been a busy end to 2010 and a busy begining to 2011.

New Year Resolutions: Run a Marathon, Get Stronger, Stay Healthy, Have a positive impact on as many people's lives as I can.

Beef Wellington

2010-12-26T22:01:00.000-05:00

About 2 months ago Ryan saw a recipe in the Wall Street Journal for Beef Wellington. We decided to try and make it for our Christmas Day Dinner. The recipe was adapted from Tyler Florence's show 'Tyler's Ultimate'. He uses mustard instead of truffle butter. We were fortunate enough to have my mom staying with us for the holiday and partake in this extravagant meal.

Friday
Step 1: I made the duxelles, a finely chopped and then sauteed mixture or mushrooms, garlic, shallots, and thyme. Thank goodness for the food processor, otherwise I would have been chopping those mushrooms all day.

Step 2: Making the 'veal stock' for the mushroom gravy. I couldn't find any veal bones at the grocery store, so ours was doctored up beef stock. I still chopped the carrot, onion, and celery and roasted them and then simmered it all in (no salt added) beef stock and red wine. We keep a container of leftover red wine in our freezer for times when recipes call for it, but we don't want to open a bottle.

Mom and I also made brownies

Saturday

Step 3: Ryan seared the Beef tenderloin. (Our cut of meat was not quite what the recipe called for and it still had the silver skin on it. I highly recommend you get it cut off if you attempt this recipe).

Step 4: We shingled the prosciutto onto cling wrap, and spread the duxelles on-top. The beef was then slathered in black truffle butter and rolled up inside the prosciutto. This was then set to rest in the refrigerator for 30 minutes.

Meanwhile... I was also making roasted potatoes.

Step 5: The beef came out of the fridge and was wrapped in puff pastry. We thought we might not have enough, but with a coaxing we stretched it out. The whole thing went into the oven for 45 minutes and came out looking and smelling incredible.

Step 6: I finished making the mushroom gravy by sauteing mushrooms and shallots in the pan used to sear the beef. I added the stock I made Friday and simmered it for 10 minutes. I'm not a huge gravy fan, but after one bite decided I could eat this for breakfast, lunch, or dinner. I might even embrace our current southern situation and try it over biscuits... I could drink it, it's that good.

We topped our dinner off with steamed green beans, which were tasty on their own, but even better with a little gravy on them. Overall this is probably the finest meal we have ever created, and one of the best I've ever eaten. I thought about figuring the calorie content, but decided I would drive myself nuts trying. According to FitDay.com a serving of Beef Wellington has 354 calories, 22g fat, 11g carb, and 25g protein. But they do not give a recipe so it's hard to say how that compares to ours.

This was a good instance of how cooking at home can save you money. Overall, this meal cost between $75-$100 to prepare. (I added in a few cents here and there for all the oil, salt, pepper, potatoes, green beans...) Per person that is $12.50-$16.60 figuring that it serves 6 people. in an upscale restaurant this could easily have cost $21 or more. Ryan found a restaurant in NYC that will serve a three course meal for $75, but adds $8 if you want the Beef Wellington.

We all agreed that we would make Beef Wellington again, but not for quite some time.

Protein Packed

2010-12-17T15:26:00.000-05:00

After attending Nancy Clark's Sports Nutrition Workshop I decide to work on getting more protein in my diet. After doing a few diet recall/analysis on myself I discovered my macronutrient ratios were a little too high in fat and a little lacking in the protein department. So this past week I ordered some new whey protein powder that is made from free range cows milk and is rBGH free. Plus it is sweetened with Stevia. I don't necessarily recommend that people drink protein shakes, especially since all the protein we need can be found in food. However, whey powder makes it easy and convenient for me to get an extra 20 grams in after a hard workout. I mix mine 1/2 water and 1/2 milk so that I get the carbohydrate I need to maximize my body's ability to utilize all those amino acids. Many people think that only body builders need extra protein; but actually distance athletes need more protein per Kg body weight than weight lifters. This is because they begin using protein for energy during those long runs, bike rides, and swims. Also, people trying to lose weight and the elderly benefit from getting more protein than the recommended 0.8g/kg.

During my undergrad program we were taught that too much protein was harmful for the kidney's. But evidence shows us that this is not true... unless you already have some form of kidney disease. People are able to live and thrive on Ketogenic diets which are high in protein and fat and very low in carbohydrate. Problems with kidney's and osteoporosis arise when poor sources of protein make up the diet; especially when these sources are high in sodium and low in just about all other micronutrients (hot dogs, fast food, processed lunch meats, soda, white bread...)

Of course, for any person it's important to balance quality protein, carbohydrate, and fat intake with the other important nutrients, ie: vitamins and minerals. This week I made an egg bake using liquid egg whites and lots of veggies.

1 1/2 pints liquid egg whites
1 whole egg
1/2 cup low fat milk
1/4 tsp black pepper
1 Tbs worcestershire sauce
1 pkg frozen spinach, thawed and drained
1 bell pepper chopped
8 oz chopped mushrooms
1-2 cloves garlic minced
1 cup shredded low fat mozzarella cheese

-Preheat oven to 350 Fahrenheit, grease a 9"X13" pan.
-Saute the mushrooms, bell pepper, and garlic in 1Tbs olive oil until soft.
-Stir in the spinach to warm through
-In a medium bowl, mix together the egg whites, egg, milk, pepper, and worcestershire sauce.
-Dump spinach mixture into pan spreading evenly over the bottom.
-Pour egg mixture over veggies. Bake for 45 minutes.
-Sprinkle cheese over eggs, continue baking 15 minutes.

Nutrient breakdown (serves 6)
166 calories, 6g fat, 2.5g saturated fat, 6g carbohydrate, 2g fiber, 20g protein
This nutrient packed dish is high in: Vitamin A, Vitamin C, and Vitamin E, Calcium, Copper, Pantothenic Acid, and Riboflavin.

For some quality carbohydrate and a boost of potassium, I served our meal with baked potatoes topped with low fat cottage cheese.

Marshmallow

2010-12-10T14:56:00.000-05:00

"Money can't buy happiness, but it can buy marshmallows; and that's kind of the same thing."

Being the ex-girl scout that I am, I have a soft spot for properly toasted marshmallows. I fully realize they are completely devoid of any nutritional value, even more so than ice cream which at least has some protein and calcium in it. But for me they bring back sweet memories of camping with my parents and tossing them to the raccoons. And sitting around a fire with 24 other campers on the verge of a mass sugar rush. There is an art to properly toasting a 'mallow' and I am about to walk you through it.

1. Make a fire and let it burn until there are red/white coals at the bottom with very few flames.

2. Find a 2-4 foot stick with the diameter of a small knitting needle. If the end is round or blunt, use a pocket knife to sharpen it. This will make poking the marshmallow and then removing it much easier.

3. Push the marshmallow onto the stick until 1/4th of an inch of the stick shows through the top. This will make it harder to accidently loose your mallow as it becomes soft.

4. Begin roasting. Keep the marshmallow high enough above the coals that it does not brown immediately. The idea is to slowly turn it (like a spit) so that all sides get evenly brown.

5. The mallow is done when the outside is golden and it starts to melt off the stick. Quickly pull the delicate marshmallow off the stick and proceed to eat it, or place it between two graham crackers with a square of hershey chocolate AKA: S'more

The perfect marshmallow takes time, but it's worth the wait.

Ryan at the Thomasville Christmas Festival

Sports Nutrition Workshop

2010-12-07T07:11:00.000-05:00

This weekend I had the very exciting opportunity to meet Nancy Clark MS, RD, CSSD, FACSM and William (Bill) Evens PhD, FACSM. For those who do not know, Nancy wrote one of the most widely used books concerning the topic of Sports Nutrition, Nancy Clark's Sports Nutrition Guidebook. She and Bill have collaborated on other works and research. Bill is the Adjunct Professor of Medicine, Senior Research Fellow Dept. of Medicine at Duke University Medical Center and has specialized much of his research in the area of aging and has also written several books. The workshop started Friday afternoon at St Joseph's Hospital in Atlanta, GA and continued Saturday morning.

Much of what Nancy spoke about I already knew from reading her book and just keeping up on the topic of sports nutrition. However, it did reinforce the fact that I probably need to do a better job of refueling after my own work outs.

Bill presented on Saturday and the information he gave was extremely interesting. He certainly makes the case for encouraging more physical activity especially in the aging population. What I found most intriguing was the study he did on the use of NSAIDs (Non-Steroidal Anti-Inflammatory Drugs). During exercise muscle fibers are damaged causing inflammation which actually helps in the rebuilding process. He and his colleagues found that both Tylenol and Ibuprofen inhibit the inflammation (which decreases muscle soreness) however, this also blunts the muscles ability to repair itself. He recommends icing, heat, massage, rest, and proper refueling/rehydrating as ways to decrease muscle soreness caused by exercise.

Chocolate milk seemed to be brought up quite frequently during the weekend as a an excellent food to use for refueling instead of pricy protein supplements. It go me wondering if patients in hospitals might be more likely to drink a glass of chocolate milk vs the standard Ensure or Boost? Personally, I think I'd rather have the milk. Plus it would be more cost effective when the main concern is calories and protein in a patients diet and not their micronutrient intake.

Persimmons

2010-12-02T17:50:00.000-05:00

I have never eaten a persimmon. But apparently they are in season and there were two varieties at Publix this past weekend. Being the curious person I am, I picked up two. I chose the larger ones since they were a little softer than the small round ones. After doing a little wikipedia research I found out that this is normal, and that I unsuspectingly picked up the bitter variety. I had them sitting on the counter for a few days, but happened upon an article that said to put them in the freezer and after thawing to use them in persimmon pudding. So that is what I did. The flesh didn't taste like anything too special. It had the consistency of a soft kiwi fruit and did leave my mouth feeling a bit funny. I made a small batch of pudding this morning, it certainly doesn't look very delectable.

The flavor and texture of the pudding is similar to spongy french toast. There is nothing that screams "PERSIMMON" but it is warm and sweet and gooey. With a little vanilla ice-cream I can understand why people might enjoy eating it during the holiday season. I'm finding that it's kind of addictive and I need to put it in the fridge before I eat the whole batch and give myself a bad case of McTummy.

I was hoping that because of it's bright orange color the persimmon would be a super-food (low in calories, high in fiber/vitamins/minerals), but I'm a bit disappointed. One 2.5" fruit contains 118kcals, all from carbohydrate of course, and 6g fiber. It is very high in Vitamin A and C, but not much else.

Persimmons originated in Asia and are staple in many oriental countries. In the United States they are indigenous to Texas and Florida, but can be found in the South Eastern half of the country and a persistent farmer may even be able to grow them as far north as Iowa. There is a variety grown in Mexico that actually turns black when ripe. As I mentioned above there are two main varieties, the astringent variety which must be mushy soft and ripe before consuming, and the non-astringent variety that can be eaten like an apple. The astringency comes from it's high tannin content (organic compound also found in under-ripe bananas and dry red wine) and tastes very bitter.

Some people who eat persimmons on a regular basis may develop a bezoar. First off, I thought bezoars were something that J.K. Rowling made up in one of the first Harry Potter books. Not until my internship did I find out that a bezoar is a mass of undigested material found in the stomach...aka a hair ball. The gelatinous consistency of un-ripened persimmons along with the fiber and tannins causes some people to develop diospyrobezoar. Sometimes they have to be removed surgically if they become too large to pass through the intestines however, doctors have had excellent success in treating patients with Coca-Cola. That's right, patients drink 1000 ml of soda each day to help dissolve the mass. This does not make me want to drink a coke, if it can do that to a mass of undigested material, what is it doing the rest of me? Note: There is even a FaceBook group dedicated to persimmon induced bezoars.

In conclusion... if you have never tried a persimmon it might be worth doing so. Just make sure it's very ripe before you eat it.

Clean Weightloss

2010-11-16T20:31:00.000-05:00

A study published at Indiana University earlier this year claims that cleaning may be the new secret to weight management. After spending over an hour cleaning our bathroom Sunday morning, I'd have to agree. (Unfortunately I was unable to locate the actual study, so all my information is from various news paper articles.) The study followed 998 African-Americans living in St. Louis, MO starting in 2000. Results from the study showed that participants with the cleanest homes had the highest amounts of physical activity. Apparently having a cleaner home was more predictive of higher physical activity than having access to to sidewalks and public parks. As noted by NiCole Keith, Associate Professor in the Phys-Ed department,

"people may not "take 30 minutes to go for a walk, but they'll take 30 minutes to clean."

This is so true. Many people state that they do not like to exercise for any number of reasons, or they simple do not have the time. However, most people do have the time to clean, or at least will be more convinced that time spent cleaning is more worthwhile than time spent walking on a treadmill. The study did not state that people with cleaner homes had lower BMIs or overall weight. However, we do know from countless studies that people with the highest amounts of physical activity tend to be leaner.

Personally, I like the idea or recommending cleaning for increased physical activity. Unlike walking, cleaning requires people to stretch, bend, lift, and move in may different directions.

Calories burned in 1 hour for a 154# person:
Cleaning-270+
Walking-265
Yoga-175
Preparing Food-175
Typing-105
Reading-91
Watching TV-70

Cleaning will probably never be a 'popular' solution to getting more activity and losing weight, but it does have several beneficial side effects besides burning calories.
1. A cleaner home leads to less dust, which in turn will help lead to fewer problems associated with allergies and asthma.
2. If you keep up on your cleaning, you do not have to go on a three day cleaning bender before company comes to visit. It's better to be consistent with physical activity than trying to jam a whole bunch in at one time.
3. When cleaning you cannot eat. Be honest, do you really want to think about food while scrubbing your toilet? While watching TV it's very easy to just sit there and snack mindlessly.

Goat Cheese Pizza

2010-11-07T10:33:00.001-05:00

After being gone for two days and getting home late to a refrigerator with very little food, Ryan and I were in deep need of some groceries. Unless we wanted to eat mac & cheese for the second time in 4 days. While meandering the aisles it dawned on me that we had no idea what to fix for super. Thankfully Ryan remembered an episode of 'Just Cook This' from Fit TV. We do not have cable, but when he's traveling Ryan likes to watch Sam the Cooking Guy. Apparently he made an amazing looking goat cheese pizza in 20 minutes from start to finish. Traditional pizza is good, but for a little more variety I highly recommend this recipe, and copied it from the website.

1-10" ready made pizza crust (Boboli)

1/2 cup softened goat cheese (Chevre)*

1/2 pound shiitakes, sliced thin

4 oz fresh spinach (1/2 bag)

2 cloves garlic, minced

2 tsp olive oil

2 Tbs water

1. Pre-heat oven to 425*F

2. Spread goat cheese on pizza crust.

3. Heat a large pan over medium high heat, add oil and saute the mushrooms until soft.

4. Add garlic and stir for a minute- add the spinach and water, cover to allow the spinach to wilt.

5. Top pizza with mushroom and spinach mixture.

6. Bake until golden brown, about 15 minutes.

For the most part we followed the recipe, except we used pre-sliced baby portobello mushrooms and added a few sun dried tomatoes. It was so good, but next time we are going to double the amount of spinach and mushrooms.

1 slice of pizza contains(1/6): 258 kcals, 8.8g fat,4.5g sat. fat, 34g carb, 11g pro, 1.8g fiber, 436mg sodium.

While this may not be a low fat, low carb, low sodium food; at least you can feel good knowing it uses real ingredients. If you were not pressed for time, you could always make a homemade pizza crust. This would be an excellent appetizer for upcoming holiday parties. It would also pair well with a fresh arugula salad for a wine and dinner night.

Cost wise we spent $11.50, if you tried a similar pizza from...

Papa John's large spinach alfredo $14.99

1 slice-280 kcals, 10g fat, 4.5g saturated fat, 25g carb, 11g pro, 1g fiber, 690mg sodium

Papa Murphy's Large Veggie DeLite $13.99

1 slice-160 kcals, 9g fat, 4g saturated fat, 13g carb, 8g pro, <1g fiber, 250mg sodium

Kashi Frozen Thin Crust Mushroom Trio and Spinach (1/3) $6-8.00

(1/3)- 250 kcals, 9g fat, 4.5g sat fat, 28g carb, 14g pro, 660mg sodium

I think Papa Murphy's may beat our pizza nutrition wise, but ours was less expensive and we enjoyed making it together.

*Chevre (Chevrie) Is a soft goats milk cheese, eaten frequently in other parts of the world. Lately it has been gaining popularity in the US; mostly thanks to top chefs and foodies. According to my 'Flavor Bible' chevre pairs well with nuts, herbs, and fruit. You could make countless combinations of this pizza using pairings such as:

Roasted Beets + Red Onions + Basil

Sauteed Fennel + Asparagus + Orange zest

Fresh Blackberries + Sliced Figs + Honey

Cranberry Relish + Chopped Walnuts + Balsamic Vinegar

The Great Pumpkin

2010-10-31T10:24:00.000-04:00

It's rather unfortunate how little pumpkin people eat, excluding the mounds of pumpkin pie ingested at Thanksgiving. Pumpkin is a super food; chock full of vitamins and minerals. Even though pumpkin is a starchy vegetable, 1 cup of canned pumpkin contains only: 83 kcal, 1g fat(mostly omega 3), 20g carb, 7g fiber, 3g protein. But it does have: 763% DV of vitamin A, 49% DV vitamin K, 17% DV vitamin C, 13% DV vitamin E, and 19% DV Iron.

While you might think that canned and home cooked pumpkin would have similar nutrient profiles, they are actually quite different. 1 cup of home roasted/steamed pumpkin contains: 49 kcal, trace amounts of omega 3 and 6 fatty acids, 12g carb, 3g fiber, 2g protein. 245% DV of vitamin A, 2% DV vitamin K, 19% DV vitamin C, 10% DV vitamin E, and 8% DV Iron. I have a feeling the major diferences come from the fact that canned pumpkin is probably more concentrated than home cooked pumpkin. Also, some vitamins and minerals will be lost in cooking water if you choose to boil it rather than roast, steam, or sauté. Besides making pie and jack-o-lanterns, there are infinite possibilities of what a pumpkin can become.

Yesterday I made pumpkin oatmeal for a post 5K race breakfast. Start by cooking 1/2 cup of old fashioned oats and 1 cup of water/milk in the microwave for 2 minutes. Stir in 2 heaping spoonfuls of canned pumpkin, a dash of cinnamon and nutmeg. Microwave 1 minute more. Top with chopped pecans or walnuts, and a drizzle of real maple syrup.

My biggest accomplishment in the kitchen yesterday had to be my homemade pumpkin butter. While it was a little labor intensive, it was for the most part, much easier to make than I would have imagined. I found the recipe on this website, scroll down the page to November 2005. While my pumpkin was roasting I prepared the seeds by soaking them in water to help remove the stringy pith. After draining them, I sprinkled some 'garlic & herb' Mrs. Dash over them. When the pumpkin came out, I roasted the seeds at 350* F for 20 minutes on a lightly greased pan; stir every 5 minutes. Unfortunately the seasoning got slightly burnt, but the seeds are nice and crunchy.

Even-though I try not to eat lots of added sugar, I refuse to eat Splenda or aspartame. However, if you insist on using it, I'm sure it would work fine in the recipe. Ryan helped me can one jar of the delicious mixture, the rest is going to work for a "pumpkin cook-off" later this week.

Nutrition Bites:

pumpkin pie 1 slice (1/8 of 9" pie): 323 kcal, 13g fat, 310 mg sodium, 41g carb, 25g sugar, 2g fiber, 5g protein.

pumpkin butter 1 Tbs: 30 kcal, 8g carb, 7g sugar,

roasted seeds 1 oz: 146 kcal, 12g fat (mostly unsaturated), 4g carb, 1g fiber, 9g protein

Starbucks tall pumpkin spice latte skim milk, no whip: 216 kcal, 216 mg sodium, 41g carb, 38 g sugar, 13g protein (contains no real pumpkin)

Cold Stone like it pumpkin ice cream: 385 kcal, 22g fat, 99 mg sodium, 41g carb, 36g sugar, 6g protein (contains canned pumpkin)

Healthy Vending

2010-10-26T09:09:00.000-04:00

Last week the Wall Street Journal published an article called 'The Great Banana Challenge.' The article discusses how a vending machine company in Des Moines, Ia is tackling the problem of dispensing healthy snacks from vending machines. They have taken the idea of healthy vending one step further than just promoting granola bars and crackers instead of chips and candy, Written Group Inc and Fresh Del Monte Produce Inc, have partnered together and are now creating vending machines capable of dispensing bananas and pre-cut fruits and veggies. The machines are very high-tech with tightly controlled temperature zones and elevators that help prevent fruit from bruising during their fall to the bottom.

Unfortunately, these machines cost $2000 more than regular vending machines. The cost of a fruit snack can be as much as $2.50 compared to $0.75-1.50 for more traditional options. That is a bit pricey for a snack, but companies need to cover the costs of operating the machine. If people find this too expensive, there is always the option of bringing fresh or precut produce to work from home. Also, many people do not even glance at the new healthy options, they habitually choose their favorite high fat, high calorie snacks. As we know, old habits die hard.

This article was a great follow up to hearing about the carrot vending machines in Ohio Schools. Even though there are critics of the healthy vending machines, no one can deny that they are a step in the right direction. For companies that do not have a cafeteria they could be a great way to give employees a chance to make a healthy choice. In the two hospitals that I work at, we are currently working with our foodservice and vending machine companies to implement a healthy vending program. While we do sell fresh fruit and vegetables at all meals, the cafeteria is not always open. We currently have no plans to bring in a fruit and veggie machine, but our program will make it easier for employees and patients to choose the healthier options.

What do you think? Would you buy bananas from a vending machine?

Leggo your Eggo

2010-10-16T17:16:00.000-04:00

Our mothers and grandmothers have been telling us for years, that breakfast is the most important meal of the day. They were right. A substantial breakfast gives you energy to get your day started and helps prevent high calorie late night snacking. Many dieters think that by giving up breakfast they are saving calories and well on their way to weight loss. WRONG! Breakfast should consist of 400-700 calories depending upon your calorie needs. This does not mean you want to indulge in biscuits & gravy each morning, but it does mean that wimpy bowl of Special K won't cut it either.

Not everyone likes typical breakfast fare, which is fine since a lot of typical breakfast foods are worthless. Foods such as pop-tarts, eggo-waffles, and white toast with margarine are almost exclusively refined carbohydrates that will leave you running on empty within an hour or two. If you like foods such as chili, beef and bean burritos, turkey sandwiches, stir-fry, or lasagna, have them for breakfast. They all contain a balance of carbohydrates, protein, and fat. By having a substantial breakfast you may soon find yourself better able to concentrate at work and needing less coffee to keep yourself awake at the office meeting.

While eggs may be a typical breakfast item, carrots, broccoli, and cauliflower certainly are not. Twice this week I made a protein packed veggie scramble for breakfast before work.
1/3 cup frozen mixed vegetables
1/3 cup MorningStar Farms sausage crumbles
1 egg
1 Tbs catsup

In a nonstick skillet heat a small amount of olive or canola oil over medium high heat. When the pan and oil are hot, add the frozen vegetables and sausage crumbles. Cook, stirring frequently until the vegetables and "meat" are cooked through, about 3-5 minutes. Crack an egg over the mixture breaking the yolk. Move the mixture around in the pan, making sure all of the egg gets cooked. When the egg is cooked move to a plate and top with a sprinkling of shredded cheese or catsup.
Nutrition: 189 kcal, 8.8g fat, 14.5g carb, 14g protein, 591 mg sodium

Add a slice of whole wheat toast or in my case 1/2 of a sprouted grain english muffin with a smear of low-fat cream cheese and blackberry jam. I also had a banana and 2 cups of coffee with just a dash of 1/2 and 1/2. Total my meal came to:
456 kcal, 16.4g fat, 60g carb, 21g protein, 711 mg sodium (that's a little high, mostly from the sausage crumbles and catsup). This breakfast is high in vitamins B6 and B12, copper, phosphorus, riboflavin, and thiamin. All of which are important in normal cell function and metabolism.

So the next time you want to reach for a Nutrigrain bar while running out the door, grab the leftover chicken casserole instead and reap the benefits of a high quality breakfast.

turkey and more turkey

2010-10-10T20:19:00.000-04:00

Last weekend Ryan and I hit the poultry jackpot, a 20# turkey at 99 cents/pound. Thanksgiving may be less than 2 months away, but that price was too good to pass up. Food sales and "buy one/get one" deals can be a great way to eat for cheap. Figuring we had 30-50% waste, we still only spent $1.42 to $2.00 per pound of edible portion. There are approximately 32 4 oz servings for a 20# turkey, which means that one serving costs between 50 and 63 cents. Even with the trimmings, this is still a cheap meal.

After a mini turkey feast complete with mashed red potatoes, homemade gravy, steamed broccoli, and stuffing from a box we had approximately 5 Tupperware full of turkey. Sorry, I did not make stock with the carcass or fry up the giblets. The rest of the potatoes and stuffing along with a thigh were eaten over the next day or two. Some turkey ended up on a giant salad for supper Tuesday night. Now what to do with all those left overs.

On Wednesday I sauteed a diced onion and about 2 oz of chopped crimini mushroom in a little butter. I mixed it with ricotta cheese and frozen spinach (thawed and drained). I layered this with about a cup of diced turkey, 9 lasagna noodles, 1 jar of marinara sauce, and topped it off with about 1/2 cup of shredded mozzarella cheese. It was pretty good, and Ryan was very excited when he found out we were having lasagna for supper.

This morning I woke up and started making what I'm calling Wild Turkey Soup:
In a medium stock pot saute over medium high heat sautee in 2 Tbs canola oil: 2 small onions diced, 3 medium carrots and 2 parsnips cut into thin slices. As the onions start to soften add 2 cloves of garlic finely minced or pushed through a press. Also add 0.25 oz of diced dried porcini mushrooms, a large dash of black pepper and thyme. Continue to cook until the carrots just start to soften. Pour in 32oz of low sodium chicken broth/stock. Bring to a boil. Add 2 cups roughly chopped leftover turkey, 3-4 cups of warm water, and 1 bay leaf. Decrease the temperature and back to a simmer for 5 minutes. Just before serving stir in 1tsp of apple cider vinegar. Ladle soup over cooked wild rice or other favorite whole grain.
-The porcini mushrooms will add a rich flavor and depth to the soup. They may need to be reconstituted in warm water to make mincing them easier.
-Do not cook rice into the soup unless you plan on eating all of it at that time. Otherwise the rice will turn to mush when you reheat it later.

Why eat turkey? As long as you are not eating highly processed turkey products, and avoiding the crispy skin, Turkey is a great source of lean protein. A 4 oz portion supplies 65% of your DV for protein.

1 oz of dark meat contains: 56kcals, 2g fat, and 8g protein

1 oz of light meat contains: 44 kcals, 1g fat, and 8g protein

Along with tryptophan the amino acid attributed to bringing on post turkey feast sleepiness, turkey is an excellent source of Selenium. Selenium is a mineral which has strong antioxidant properties and plays an important role in keeping the immune system strong and the thyroid functioning properly. While selenium deficiency is rarely seen in the united states it is still prominent in rural China where soil concentrations of selenium are very poor. Studies show that low selenium levels may increase a person's chances of developing certain types of cancers and make them more susceptible to disease.

We still have about 4 tupperware full of turkey in the freezer.

Food Habits

2010-10-06T18:03:00.000-04:00

As a dietitian I quickly learned that people do not want to be judged on what they eat; they already know that candy bars are not ‘healthy’ snack choices. Dietitians are around to help people learn what a better choice might be and how they can still fit that occasional Snicker’s Bar into their new healthy eating plan. It’s a form of 'don’t ask, don’t tell;' minus the religious and political controversies. If you do not ask me how to eat, I will not tell you how to eat. If you sit down next to me and my salad with your French fries and cookie-dough blizzard, I promise not to judge. Some days I need a little ice-cream in my diet too. Food habits are extremely personal and deeply engrained into our lives. They start when we are born and are influenced by many different factors including but not limited to: religion, social/economic status, family, friends, education, transportation, food availability, season of the year, and disease or medical conditions... the list goes on.

I find it interesting how many nutrition savvy people like to push their food beliefs on other people. I was scolded the other day for eating baby carrots, and told that I really ought to know better, and that I should just buy the big ones on the weekend to peel and chop up. For a minute I forgot which one of us was the dietitian. I explained that I already cook enough on the weekends as it is, and that peeling carrots was about the last thing I wanted to add to my to-do list. By the way; there is nothing wrong with eating pre-cut baby carrots.

The past couple weeks I've had a few of my new co-workers ask me questions about food/diets. I think my favorite came this week when I was asked if it was true that people should never drink cold liquids, nor should we drink any liquids 20 minutes after eating; apparently it will cause the food in your stomach to gelatinize or solidify. What?!! I explained that this is not how the body works and that food in the stomach is digested by stomach acid and enzymes. However, if not drinking liquids with their meals works for them, and no harm is coming from it, why not... But lets make sure our science is right and that we are not spreading false information.

It's also amazing how people will eat certain foods even though they hate them, just because they have heard that it is good for them. I had a woman thank me when I told her she no longer had to eat yogurt everyday (she hated the texture). Food should be enjoyable. If after several tries you still dislike something, don't eat it. Of course, this does mean you actually have to try foods and not just assume you do not like them.

Contrary to what some people might have us believe, there is no one diet that is right for everyone, people are different and so are their eating habits. Until you find out why they eat the way they do, or have solid scientific proof to back up your statements, you probably have no business giving them advice.

NFSW

2010-10-04T20:50:00.000-04:00

It's National Food-Service Week, so if you work in a hospital make sure to thank your dietary aids, cooks, chefs, and foodservice management.

eggplant and lentils

2010-09-24T18:05:00.002-04:00

Until about 2 years ago I think I had eaten eggplant approximately 2-3 times in my life. That all changed when I lived with Lindsay during our dietetic internship. She loves eggplant. So each week we would split an eggplant and use it however we needed it. I quickly discovered that unless it was battered and fried (eggplant parm.) I really didn't like it. So after a couple weeks of trying to cover up the flavor of eggplant in my stir-fry, I finally admitted to Lindsay that I did not like it.

Fast forward to this spring. Being the RD that I am I decided to give eggplant a second try. (FYI-sometimes you have to try something 10 times before you learn to like it.) This time I grilled it on the george-foreman. It was wonderful! If ever you want to try a new vegetable but do not know what to do with it, grill it. Olive oil, salt, pepper, and 10 minutes; that's all it takes to make a great side dish.

Last weekend we obtained 5 small homegrown eggplants from a friend's garden. We grilled three of them with dinner earlier this week, but today I noticed that last two were getting a bit soft. My Cooking Light cookbook provided me with a wonderful recipe for a vegetarian curry that would not only use up the eggplants, but also some leftover lentils. The basic recipe goes like this:

Ingredients: 1 Tbs olive oil, 1 medium onion diced, 2 tsp curry powder (garam masala), 2-3 small eggplants peeled and cut into 1" pieces, 2 tsp grated fresh ginger, 2 cloves garlic minced, 1 can diced tomatoes, 3 3/4 cups water, 1 cup dry lentils, 2 bay leaves, 1 large zucchini cut into 1" pieces, 1tsp kosher salt.

1. Heat oil in a large dutch oven or big skillet. Add onion and curry powder, saute for 3 minutes on medium high.
2. Add the eggplant, ginger, garlic, and tomatoes, cook for 7 minutes until the eggplant begins to soften. 3. Add the water, lentils, and bay leaves, simmer partially covered for 15 minutes.

4. Add the salt and zucchini, simmer covered an additional 10 minutes until the zucchini softens. Serve as is or ladle over your favorite cooked whole grain. Serves 4-6.

I didn't really expect much for this dish, but wow is it good! The eggplant gets nice and soft and the lentils make it really hearty. The flavor is excellent as well. For anyone wanting to experiment with lentils or eggplant, this would be a perfect first dish. Plus it's fairly easy to put together. I have a feeling this would be a big hit at a fall/winter dinner party or family gathering. Try freezing it in small batches and take them to work for a filling lunch.

Without serving it over a grain, and if serving 6 people, the nutritional values are as follows:
200 kcal, 3g fat, 35g carb, 16g fiber, 11g protein, (sodium is <400mg, but will vary depending upon the type of canned tomatoes, I use no salt added).

corn sugar coat it

2010-09-23T20:08:00.001-04:00

The corn sugar farmers want to change the name of 'High Fructose Corn Syrup' to 'Corn Sugar.' Why? Because people heard all the bad press about HFCS and stopped buying products containing it. Even if this legislation does go through, I really hope the people who made the healthful choice to abstain from HFCS are not fooled by the corn growers sneaky tricks.

Sugar is sugar, from corn, beets, or sugar cane, it's still sugar. And guess what? Contrary to popular belief, you do not actually need any in your diet. That's right, none. While the American Dietetic Association says that consuming 10% of you daily calories from refined sugar is just fine and considered "in moderation," I disagree. And to let the corn grower's association try and cover up and change the name from HFCS to Corn Sugar is very dubious.

For more on why HFCS is such a nasty product, refer back to one of my previous posts on moderation.

New Job

2010-09-16T20:44:00.001-04:00

Sorry to anyone who has been reading this for the past 9.5 months and has noticed a major decline in my posting frequency in the past few weeks. I just started a new part time job about 3 weeks ago at our hospital's employee wellness facility. I'm the new Wellness Dietitian, it's pretty much my dream job. I get to work one-on-one with hospital employees and their families to teach them about diet and nutrition. In the spring we will be starting a new program called Healthy Eating Everyday. The program is not of my own creation and it's not about weight-loss. It's a behavior change program that teaches people how to make healthier food choices. I'm so excited to have this opportunity so early in my career as an RD, I did not think I'd be doing something like this for at leas 5 more years.

While it's only going to be 8-10 hours a week down the road, I'm putting extra time in right now planning and organizing how everything is going to work. This is a completely new position so we are starting from the ground up. I promise I'll keep posting tasty recipes and calorie comparisons, but it will not be as frequently as before.

Fish Taco

Ryan and I traveled to Atlanta this weekend and had dinner one night at Taco Mac. I can't say I was expecting anything great, but the food was some of the best bar food ever. Their wings are fried fresh, not par-fried and then refried when you order. I had the fish tacos which were fabulous! and my side of broccoli was cooked perfectly. Also, they have 100+ beers on tap so make sure you have a ride home or are within walking distance of your hotel.

Last night I made mini turkey meatballs. But to stretch my ground turkey I added about 1 cup of cooked lentils to the meat mixture. This almost doubled the amount! It also adds fiber and decreases the amount of saturated fat in each serving. The nice thing about lentils is that they are so small and have such a mild flavor you can't even tell they are in there.

Refried Beans

2010-09-10T16:36:00.001-04:00

I had no idea, refried beans were so easy to make. Ryan and I have not been eating beans as much as we were last winter and spring. Mostly because it's summer and a lot of the beans we were eating were in soups; and who wants to eat hot soup on a 100 degree day? Last weekend we picked up a big bag of pinto beans and the other night I cooked up a big batch. Then of course came the big question, what to do with a big bowl of pinto beans? REFRIED BEANS! After looking in my 'America's Test Kitchens, Best International Recipes' I decided that despite the fact that we did not have a jalapeno or limes or bacon I would still try and make them.

I pureed 3 cups of the cooked beans in the food processor. Then I sauteed 1 small diced onion and 1/2 a diced green pepper in 2Tbs butter and 2 Tbs olive oil (the butter/oil combination was in place of rendered bacon fat). After about 4 minutes of cooking I added 1/2 tsp cumin and 2 large cloves of garlic mushed through a garlic press. I cook the mixture for another 3-4 minutes, then added the pureed beans and cooked until the beans became thick. Once off the heat I added the juice of 1/2 a lemon, some chopped cilantro would have been nice, but we did not have any of that around either. Ryan shredded some lowfat cheddar cheese and a small amount of Scotch Bonnet cheddar cheese for a little heat on top of the beans. Mmmm Mmmmm Good.

Now for the nutrition comparison! On average 1/2 cup of refried beans contain:
100-200kcal, 0.5-2g fat, 19-25g carbohydrate, 5g fiber, and 6g protein.
The biggest difference between my beans and canned beans is that mine only contain 7mg sodium vs 550mg in the canned. Below are the price differences. Mine win by quite a bit.

Store bought refried beans (Great Value, Walmart brand)
1 can = $1.5
1/2 cup = $0.38

My refried beans
1 batch(3+cups)= $1
1/2 cup= $0.08

MN State Fair

2010-09-02T14:50:00.000-04:00

Last weekend Ryan and I flew to his home state of Minnesota to visit family and eat our way through the MN State Fair. I've been to the fair twice while in college, and while most things stay about the same it's always fun to see all the venders and people watch. Then there is the food... we forgot the camera at home so you will have to follow the links if you want to see pictures. Bellow is a list of foods eaten by at least one member of our state fair group. (there were 5 of us)
Tom Thumb Donuts-Tiny doughnuts fried right before you eyes and then rolled in cinnamon sugar. They are still hot and soft when you eat them. Amazing.
Pronto Pup-A wiener dun in a bun. It's a corn dog (on a stick) but made with wheat flour instead of corn flour.
Fried Cheese Curds-This is a true midwest tradition. Cheese curds are about as big around as your index finger and either round or approximately 1/2 inch long. When making cheese there are little bits leftover that midwest cheese makers love to package up and sell. Their claim to fame is that when brought to room temperature, they squeak between your teeth when eating them. My mom used to put them in my lunch box At the state fair, they get battered and fried. I like mine with ketchup. To watch a clip on the state fair and how to make your own follow this link.
Dairy Barn Ice Cream-I have no idea where the milk comes from to make this ice cream, but it is soooooo good. Probably some of the best soft serve I've had and my favorite fair food. I like the blackberry sundae, Ryan had this years new flavor; strawberry-rhubarb. You can get sundaes, malts, dishes, and cones; as well as yogurt and little jugs of milk. Check out this blog post for some excellent food pictures.
Elk Burger-I was expecting a lot, and got next to nothing. I was told it was better than the bison burger; if that's the case, then that must be one awful bison burger.
Dino's Gyros- While not an "original" fair food; they are very tasty and gaining in popularity. I should have opted for this instead of the Elk Burger.
Luigi Fries-This is one of Ryan's favorites and a MN state fair Exclusive. Two pizza dough breadsticks, basted in garlic butter, topped with melted mozzarella cheese, and served with marinara sauce.
Sweet Martha's Cookie Jar-A massive stand that sells freshly baked chocolate chip cookies. You can actually see them making the dough and pulling them off giant cookie sheets. Buy them by the cone or bucket full. These cookies are so fresh they are still warm and gooey when you get them. Beware, more than about 2 and you will have a tummy ache. Good thing the 'all you can drink' milk stand is near by.
Beef Jerkey-As we left the park I couldn't help but stop and grab a piece of beef Jerkey. Nothing special except that it's in a really big piece instead of little chunks like they sell in bags. You have to tear at it with your teeth to break off pieces. Very Primal.
Water-We drank lots of it. I recommend bringing a reusable water bottle and filling it up at the water fountains, otherwise you will be spending a small fortune on the bottled stuff.

All in all it was a very successful trip to the fair. And even though fair food is usually not the healthiest, it's a once a year or even every couple year trip that is worth the splurge. We were there for almost 9 hours and walked for about 95% of it. According to fitday.com I burned 1300 calories doing what I dubbed the State Fair Shuffle. Sometimes there are so many people around you shuffle more than you walk.

SMART Goals

2010-08-26T06:12:00.000-04:00

Goal setting is very important when it comes to changing behavior. There are good ways to set goals and there are not so good ways. As a dietitian I often try to encourage patients/clients to set goals in order to help them lose weight, control their blood glucose, or just eat healthier. Many books give the example of SMART goals as the best way for people to change their behavior. SMART goals are:
Specific
Measurable
Action based
Realistic
Timely

Instead of setting the goal to "eat more fruits and vegetables" a SMART goal would state:
"I will eat at least 1 fruit or vegetable with each meal 4 days a week."
"I will ask for a side salad instead of french fries when I eat at restaurants."
"I will choose a fruit or vegetable for snacks instead of granola bars and crackers while at work."

Sometimes you might have to do a little research in order to create a SMART goal. Maybe you want to loose 20 pounds before your class reunion, but it's only 10 days away. This is not realistic or timely. So change your goal to Losing 2 pounds before your class reunion by getting 30 minutes of physical activity each day before the party. Then, if losing the remaining 18 pounds is still important, learn about other healthy ways to lose the weight by talking with a dietitian, doctor, personal trainer, or reading reliable books and articles.

Of course the next step is to keep yourself accountable in meeting your goals. It's easy to cheat on goals when you do not track them. One of the best ways to do this is by using a chart or log book. I recently set the goal to meet more people at work and be more personable. I tend to clam up a bit when first meeting people, and don't consider myself a great conversationalist. So to break out of my shell I set several small goals that were all related to my big broad goal:
1. Smile at every person I see in the hallway at work.
2. Say 'Hello' to as many people as I can.
3. Have at least one non work related conversation with someone each day I'm at work.

Currently I only work part time, so I created a chart with slots for each day I work and lasting 6 weeks. Each day that I met my goals I put a sticker in that slot. (Yes, those are fruit stickers)

It's also important to reward yourself for meeting your goals. I've been wanting a Vera Bradley bag for about 2 years now and decided this would be my reward, especially when I found out that the bag I wanted was 1/2 price. I bought it early, and Ryan hid it from me so I wouldn't be tempted to open the box. I met my six week goal on Monday and found my new messenger bag hidden in a suitcase in our closet.

This brings me to a second point about holding yourself accountable. Many people find it helpful to have a "cheer leader." Some one who can help encourage you if you are having difficulty staying motivated, or someone to report your successes to. Many days after work during dinner, Ryan would ask me who I talked to and what we talked about. It's also important to be honest with yourself. If you do not meet your goal for a day, don't give yourself credit for it. This happened to me one day, so I got an X in my box instead of a sticker and then added an extra day at the end. However, don't give up! Setbacks happen, but they do not mean failure. If you do not meet your goal for a day or two; regroup and remind yourself of the why goal is important, talk to your support person, and get back on track. This may happen several times, and that's ok as long as you learn from your mistakes and continue to make progress. On days I was having difficulty thinking of good conversation starters I imagined my friend Lucy who is very friendly and never seems to have difficulty talking to new people. Actually, during my internship we would joke about how she was always coming home from the grocery store or coffee house having made a new friend.

The best part about setting goals, is that they will slowly become habit. I found myself wanting to talk to more people even on my days off. While running errands around town I tried chatting up the grocery store cashier, meeting new people at the gym, and even conversing with our waiter whenever Ryan and I went out to dinner.

So the next time you want to change your life, or just a small area of it; try setting a SMART goal and reach for the stars!