RDsWeighIn

A Tasty Trip Down Memory Lane

Last week, I visited the small town where I grew up in South Carolina.  This visit was a tasty trip down memory lane.  That Saturday morning, my Mom, Aunt and I, went to the farmer’s market to see what we’d have for dinner.  We got there early for the best selection.  We bought fresh picked summer sweet corn, yellow squash, field peas, okra, tomatoes, onions and watermelon.

 

We brought it all back and prepared it for later. This experience was not unlike the summers of my childhood when I remember sitting on the porch shelling peas and beans, shucking corn (fearing the appearance of a silk worm) and peeling peaches by the bushel.  The finished meal was the best I’ve had in a long time.  I wish you could have tasted it – because the food was so good. 

 

Fortunately, you can create tasty memories of your own.  This ong weekend, consider shopping your local farmer’s market for the best finds of the season.  When you get your produce home, spend a little time on the porch, deck or in the kitchen preparing it for a quick meal or to enjoy later in the year.

-        Shuck corn only when you’re ready to cook or freeze it.  Sweet summer corn is perfect grilled, roasted, boiled or even raw.  Shave it from the cob and package it in freezer safe bags to enjoy throughout the fall and winter. 

-        Shell your peas. Cook some. Blanch the rest and freeze them for the winter.

-        Look for tender, small okra pods about 3 inches in length.  Enjoy okra in tomato based soups, gumbo or sautéed with tomatoes and corn.

-        Cut fresh squash and sweet onions and sauté them with a little oil, salt and pepper for a wonderful vegetarian feast! These work well roasted or on the grill too.

-        Try a fresh blueberry or peach cobbler for dessert. Both fruits are plentiful right now.  Both freeze well.  If you’re not in the mood for cobbler, eat them fresh with a dollop of cream (or yogurt) or stew them down with a little sugar and enjoy with fresh made biscuits.  This is old fashioned cooking straight from my grandmother’s kitchen but I’ve never had better. 

 

 

Obviously, the foods I’m naming are southern favorites.  Be sure to select the best options in your area of the world.  Even if you’re not the best cook, a fresh harvest will give you a lift from Mother Nature’s helping hand of flavor.

Food Ideas for Children with Multiple Food Allergies

 

I have been helping some parents of children with multiple food allergies on what to eat and how to prepare foods differently. Sometimes the child is allergic to eggs, milk, soy, nuts and wheat. It gets complicated but with the help of an RD, it is easy to introduce new foods in the family’s diet and know the products available to use when cooking.  

So, I thought of passing on a few ideas of some other foods and Hispanic dishes that might come in handy when there are multiple food allergies in the family. I know that new foods or some of these foods in this list might seem daunting for you to introduce. My children eat all of these foods because they have been introduced at an early age. This makes it easier. Be patient with little ones and keep trying.

1. Potatoes: Add in soups and when mashed, add in corn burritos. Have you made frittatas? You can use an egg replacer or add broth and add any vegetable you like in the mixture.  
2. Yuca: It looks like a tree root or branch, it is brown and white inside, also known as cassava. You cut ends, peel and cut into 3 inch pieces. You can boil in salt water until tender. Discard the water and serve the yuca with some salt and cilantro. It has the flavor of a strong starchy potato. Another suggestion is to cut it like big fries and fry it. In some Hispanic markets you can find yuca already peeled for you in the frozen section.
3. Plantain: If they are firm, peel and cut in thin slices or lengthwise diagonal and fry. Find the recipe for “tostones” or “patacones”. Here is another dish, “plátanos maduros”. If they are tender, then peel and use milk free margarine to sauté, then add brown sugar, cinnamon, nutmeg, lime juice, water and a small amount of vanilla, cover and simmer until tender.
4. Eggplant: Make eggplant lasagna. Peel the eggplant and cut lengthwise thick slices, steam the slices or boil 4 minutes in water and use instead of pasta.
5. Beans: Boiled beans, refried beans, black bean soup, bean dip with corn tortilla chips for snacks. For breakfast make burritos with corn tortillas and beans and salsa. Here is another dish “Gallo pinto” a Costa Rican dish that is eaten for breakfast. It has white rice, beans, red pepper, onions.
6. Lentils: White rice and lentils, with a lean protein. Mmm, the best dish. Lentils are so easy to make, and fast too.
7. Hominy: It is a large kernel corn, find “posole soup” and make it with pork or chicken.
8. Cornmeal: I like to use masa “P.A.N” found in the Hispanic markets. It is cornmeal, just add water and you have the cornmeal dough, add annatto seasoning to the dough for flavor. You can make empanadas with lean ground beef, “arepas” a Venezuelan dish that looks like corn cakes and you can fill it with anything you like, meat, chicken.
9. Rice: Think of chicken and rice or “arroz con pollo”, chicken paella, fried rice, black beans and rice, rice cakes (potatoes and rice mix with egg substitute and fried). A dessert made with rice milk could be “arroz con leche”. You can use rice milk and coconut milk.
10. Soups: Don’t forget chicken soup, gazpacho (tomato based soup), avocado soup made with chicken stock, and the fabulous black bean soups.

Let me know if I missed a good one to add to this list. Buena suerte.

 

Need a Protein Boost? Go Greek!

Let's face it, not all of us are getting the protein we need. And some experts suggest, for optimal health, protein recommendations should be higher than the current RDA of 0.8 g/kg. So if you are not big on eating more meat because you are trying to limit your carbon "food print" and your already full of beans, try adding Greek yogurt to your day.

Greek-style yogurts are strained differently than other types of yogurts on the market. This allows more protein to be maintained in the yogurt. Greek-style yogurts may contain 15 - 25 grams of protein per cup (about the same as a 3 oz. chicken breast) compared to others that only offer about 5 grams of protein per serving. Tradition Greek-style yogurts are made with sheep's milk. Most sold commercially in the U.S. are likely to be made with cow's milk. Greek yogurts also contain the live probiotic cultures for a healthy GI tract too.

One caveat, Greek-style yogurts may sometimes be much higher in fat. So watch the label. Look for low-fat or 2% milk-fat versions.

You will find most Greek-style yogurts come in plain flavors which can make them a little sour tasting but a great substitute for sour cream in dip recipes. So if you are eating it by the spoonful, do what the Greeks do, add fresh fruits and sweeten with a tablespoon of honey.

It also makes a great smoothie.

My Oprah Encounter

I imagined it for years. We would meet, face to face, and start talking. In a matter of minutes, we’d realize we were soul sisters and had much to learn from one another. We would connect on many levels—we both struggled with our weight which affected our self-esteem adversely. I would share with her my experiences growing up chunky (but with “such a pretty face” according to family members and friends). Although I only carried around an extra 20, sometimes 30 pounds, for a petite person (my adult height is barely 5’2”) it may just as well have been 50 or 100—it probably felt the same.  The extra weight made me feel inadequate,  unattractive, and unappealing.  I still had friends (and boyfriends), and engaged in life, but my brain was clouded with negative thoughts and feelings. (I even wore pantyhose in my tennis skirts because I thought they made my legs look better!) I aspired to look like the Material Girl (Madonna) herself, and plastered pictures of her all over my room (and even later on my kitchen wall when I moved to New York City after college). 115 was my dream weight. If only I weighed 115, life would be perfect!

In my mind's eye, when Oprah and I eventually met (I knew deep down we would meet someday), I'd say something and just like that, Oprah would respond as though she finally found clarity. Despite all the trainers, chefs, and other professionals she’s worked with over the years, in me she would find the one person who could help her make the breakthrough and finally achieve and a healthier body weight she could maintain for life (ok, delusions of grandeur on my part but no one ever said a girl can’t dream!).

When I heard Oprah was scheduled to attend an annual fundraiser my husband and I have attend for several years for Robin Hood, an amazing organization dedicated to fighting poverty in NYC, I thought about writing her a letter in case if I did meet her I'd be tongue tied. But after I thought about it more, I decided that if I was privileged and fortunate enough to actually meet her face to face, I would be myself and just speak from the heart.

In the midst of talking with a friend, my husband tried unsuccessfully to get my attention. Being wrapped in conversation, I didn’t notice until he slightly raised his voice, gently squeezed my arm and said “Are you going to turn around?” in somewhat of a stern voice. I turned and noticed Oprah in a magnificent and delicate peach floor length dress walking toward her table. It was as though someone lined a rope from her table to mine—I made a dash for her (without even excusing myself from my friend with whom I was chatting—I’ve since apologized for being so rude). This was my chance to meet Oprah and I had to seize the moment.

When I came face to face with Oprah, the only words I could muster up were “Can I have a hug?” She looked at me and said “Sure.” After the hug, I mentioned proudly that I’m a registered dietitian and have always wanted to be the “Oprah of Nutrition”. I then told her how amazing she was, how influential and helpful she has been to so many people around the world, and how she has always inspired me. I’m not sure what then possessed me to tell Oprah that if she had her weight issue under control she’d be perfect, and that nobody’s perfect. I then ended my rant by telling her what a beautiful person she is inside and out. I said goodbye (but not before I gave her another hug which she graciously returned), and was grateful when her body guards did not seize me and remove me, the crazy dietitian, from the room altogether.

Next I went to say a quick hello to Gayle King, Oprah’s best friend and colleague. After that I was making my escape when Oprah suddenly appeared next to me. I couldn’t help myself and said “Ok, now I’m stalking you.” I told her about how I was recently interviewed on television about her weight gain and the fact that she reached 200 pounds. During my interview, I talked about how difficult it must be for Oprah to have such visible weight struggles and to go through them under microscope and how overwhelming the pressure must be. As she listened, Oprah nodded in agreement. I told her that I understand firsthand what she and millions of people go through since I, too, was overweight, but that I have been able to successfully lose and keep off about 30 pounds. In closing, I gave Oprah a pep talk—again, not sure where all my nerve came from that day!—and told her that I know in my heart that once she is truly ready to change her life and take care of herself the way she takes care of everyone else, she will find her own personal weight loss success—even if that means losing even 20 pounds and keeping it off. I hugged her and as I was leaving yet again caught Gayle’s eye and said goodbye. As I made my way back to my table, Oprah looked right at me and said “Thank you for what you said.” I nearly died and of course asked for another hug and she obliged!

Did I change Oprah's life? I doubt I did. But when I spoke to Oprah, she made me feel like she was listening to my every word and that I was the only person in the room. It was an amazing feeling and I felt validated and valued. We should all look in the mirror and treat ourselves with that same attention and respect. It will help us feel better about ourselves, and allow us to be better for and to those around us as well.

When I mentioned my experience meeting Oprah to a few people, most asked me things like “Was she small, medium, or large?” or “Was she huge?” My answer: she was everything I had hoped for and more. She looked angelic and beautiful, and I didn’t care about how much she weighed, whether she was slim or overweight. She made me feel like what I said to her mattered. How could you not love someone who makes you feel that way? I wasn’t checking out her body. Instead, I focused on her face, which was radiant, and felt so lucky just to be in her presence. Whether she weighed 200 pounds or 150 pounds, she’s still Oprah and she’s still remarkable.

Oprah has a commanding presence. She comes across as extremely confident. Nevertheless, I could tell in my brief encounter and from what she has publicly divulged that her weight is a sore subject for her. It’s her issue, and it upsets her and makes her feel ashamed. It’s really too bad, and she does not (nor should anyone) deserve to feel like that.

Since I have been able to lose and keep weight off (and achieve even a few pounds lower than my dream weight) just by eating less and more healthfully and being more active, I’ve heard comments over the years like “You’re so skinny” or questions like “Did you lose a lot of weight?” Although I’ve fought excess weight for quite sometime, I never liked when others would say things about my weight, good or bad. I try to do healthful things so I can be fit and strong and feel energized and be able to run around with my young sons and husband. I want to keep my heart healthy and grow old gracefully. I don’t practice healthful habits to be thin or have everyone stare at me and tell me how great I look. I do it for me, because it makes me feel empowered and good about myself at the end of the day I’m the one who is stuck with myself forever!!

I have so much I want to talk to Oprah about. She doesn’t even know my name, but if I am ever lucky enough to meet her again, I promise to let her get a word in edgewise, and will actually listen to what she has to say with as much intent and respect she showed me just a few short weeks ago. I truly hope she’s on her way towards fully accepting herself at any weight, and overcoming the barriers that prevent her from truly finding the inner peace and happiness she deserves—and that we all deserve.

Gluten Free in the news

Recently, a popular TV personality wrote a book about the gluten-free diet. She is advocating
it's use for losing weight for people who don't need to follow the diet because of celiac disease and also
recognizes that people with celiac disease must follow the diet.

This book has caused some discomfort with some RDs who want to make sure the
message is that the diet is the only treatment for people with celiac disease.
It's not a fad or a trend.

What is gluten? It's the protein found in wheat, barley, and rye. Recently, it was found that 1:133 people in the U.S cannot tolerate gluten. However, for every person who knows this, 89 don't. Many people have unexplained symptoms such as stomach discomfort, gas, and bloating. Yet some people have other  symptoms such as infertility, anemia, or neurological issues.

That said, as an RD who works in a gluten-free store, I interact daily with people
who have celiac disease and with other people who are trying a gluten-free diet because
they believe they feel better without gluten in their diet. People who don't need to follow the diet for medical reaons will consume gluten at times when they eat out, or attend a reception.

Bottom line, the "wanna be gluten free by choice" people may be making healthier food choices than prior to being gluten-free. Following a gluten-free diet for weight loss is not the magic weight loss solution that many people long to find.Many people who follow the gluten free diet struggle with gaining weight because there are so many gluten free products available in the marketplace.

Beauty & The Beans

Eating beans can help you slim down, fight heart disease and high blood pressure,  and live longer.  Who Knew?

 

Fact No. 1: Eat Beans and Slim Down

At mealtime, fiber-rich beans can help curb your appetite by helping you feel fuller sooner so you’ll eat less.  Beans can also replace higher calorie meats and cheeses in entrees. Trimming calories daily can help trim your waistline.

Fact No. 2: Eat Beans to Help Fight Heart Disease and High Blood Pressure

A ½ cup of cooked beans provides 10% or more of the Daily Value for potassium and magnesium, nutrients that can help lower blood pressure.  The soluble fiber in beans can help lower the “bad” LDL cholesterol in the body.  Both high blood pressure and blood cholesterol increase the risk of heart disease – the number one cause of death of Americans.  It’s no wonder that the Dietary Guidelines recommend that Americans enjoy 3 cups of legumes, such as beans, weekly. 

Fact No. 3:  Eat Beans as Part of a Healthy Diet to Live Healthier and Longer

Research suggests that folks that follow a Mediterranean-style diet, which is rich in plant foods including legumes (dried beans and peas) actually live longer.  Another study of older adults showed that consuming approximately 1/8 cup of legumes daily was associated with about a 7 percent reduction in the risk of dying. 

Add more beans to your diet by:

• Tossing beans with pasta and vegetables.
• Adding beans to tomato-based soups.
• Reducing the meat and cheeses in entrees and adding MORE beans for a hearty meal
• Adding beans and vegetables to comfort foods such as Mac & Cheese.

Enjoy!  Joan Salge Blake, MS, RD, LDN

I'll Take the Aisles

            I have heard many credible speakers and authors of books, magazine articles, and websites make bold statements like “Only shop the periphery of the supermarket and stay out of the middle aisles.” I understand the concept here…but c’mon, if you only shop on the edge, you’ll be missing out on a vast array of nutrients and wonderful foods that you and your family can enjoy and benefit from.

            Skip the center of the store and here’s a sample of what you’ll also be skipping:

Ÿ  Beans - These cholesterol-lowering wonders are also filled with protein, fiber, and complex carbs and in this economy, you can’t beat the price.

Ÿ   Whole wheat pasta  - a great source of whole grains and fiber and readily approved by kids of all ages. To cut portions, combine with lots of veggies and a lean protein.

Ÿ   Canned tomato sauces - loaded with lycopene and an easy way to get your family to get an extra veggie. Try to shoot for the brands with the least ingredients and the lowest in sodium.

Ÿ   Seasonings and spices - these antioxidant rich powerhouses to add zing to your food without reaching for the salt shaker.

Ÿ   Olive and canola oils - known as the “good fats,” these oils are rich in monounsaturated fats and, when used in moderation, are a great substitute for butter and other saturated fats that are not as heart healthy.

Ÿ   Cereals - rich in whole grains and fiber and fortified with a host of vitamins and minerals, cereals can be a great choice for breakfast, lunch, dinner, or snacks. These items are versatile and relatively inexpensive if you count a per serving price and you accompany it with a cup of skim milk (at only 25 cents per cup.) Be sure to read the Nutrition Facts Panel though, to be sure you’re not choosing  a cereal that resembles candy instead of a wholesome whole grain carbohydrate.

Ÿ   Dark chocolate (thought I’d just throw in a personal favorite) - may reduce  inflammation and play a role in helping your heart. Don’t let the rich flavanoids, however, keep you from paying attention to chocolate’s rich caloric value too, so proceed with caution with this treat, but by all means, add this to your list.

Ÿ  Sparkling water/ tea - dehydration is a huge problem in this country that’s not spoken about nearly  as much as it should be.  Hopefully this issue will be addressed in our 2010 Dietary Guidelines, but in the meantime…bottoms up!

            These items can make beautiful music together with the colorful fruits and veggies, lean meats, low fat dairy items, and whole grain breads that surround them. Why restrict yourself or limit your patients without encouraging exploration of the big picture(whole store) with your guidance. As an ADA Spokesperson, I’ll a big fan of quick tips and sound-bites, but think twice before recommending shopping only in the perimeter. Besides, the more ground you cover…the more exercise you get too!

The Many Colors of Flavonoids

As a registered dietitian, I like telling my patients and clients about the foods they should eat to promote health, rather than the ones they should avoid. That is when foods rich in flavonoids come to mind. This substance, partly responsible for the color of fruits and vegetables, has been found to be important for our health. Although, they have not reached ‘star’ recognition yet; consumers are starting to hear more about them.

Many studies are showing flavonoids to have versatile health benefits. For instance, they may prevent heart diseases and some types of cancers. Some of the key flavonoids are flavonols, isoflavones and catechins. Foods rich in flavonoids are enticing and simple to include everyday!

Here are some tips to increase their intake:

• Start your day by eating fruits and have at least 5 servings of fruits and vegetables a day, especially deep purples, bold blues and rich reds. Have oranges and pink grapefruit for breakfast; blueberries, red and purple grapes for desserts and snacks. Remember, most flavonoids are colored, so look for the brightest.

• Make some time for tea, especially the black and green types rich in catechins. Both have been found to have the greatest amount of flavonoids. Mix some additional ingredients to your teas for variety and extra flavonoids such as: orange or lemon peel, berries or apple juice.

• Spice up your day by using herbs and spices when cooking your favorite recipes. Use more hot peppers, parsley and thyme; rich in flavones in addition to yellow onions and scallions.

• Go for soy foods two to three servings each day to boost up your isoflavones. Some ways to increase your soy intake: 8 oz glass of soymilk at breakfast, 1 soy burger at lunch and ¼ cup of soy nuts as a snack. You can also whip some soy in a smoothie for a refreshing snack.

The best way to ensure sufficient flavonoids in your diet is to include a variety of deep colored fruits and vegetables, tea and soy. These foods will supply your dietary flavonoids and countless nutrients.

Kentucky "UNfried" Chicken...Really?

Yes, it’s true! KFC is declaring today, April 27 as “UNFry Day” and to commemorate the day, KFC is offering a free taste of its new grilled chicken.

After all, McDonald’s®, Burger King® and Wendy’s®, three major fast food chains, have already proven that catering to their customers desire to eat healthy pays off.

KFC President Roger Eaton says KGC (G as in grilled) “showcases our commitment to meeting our customers’ ever changing needs.” Well, the grilled addition may be more about the Colonel’s bottom line than anything else. But the good news remains – you now have healthier options.

The KGC will provide between 70 to 180 calories and 4 to 9 grams of fat depending on the piece. Compare that to the original KFC providing between 110 to a whopping 490 calories and 7 to 31grams of fat depending on the piece.

I think we all can agree that nothing beats a good home cooked meal. But there are those occasions when you will have, what I call – “a dietary indiscretion.” After all, no one is perfect. So, aim for more good days then bad and choose your fast food wisely.

Following these 8 simple tips will lessen the negative impact of your “dietary indiscretions.”

 

1.      Watch your portion - steer clear of larger portions: “super size,” “deluxe,” “hungry man,” all translate to more calories than you’ll ever need.

 

2.      Avoid foods described as “fried,” “crispy,” “batter dipped,” or “extra crispy.” Think about it. What makes food “crispy?” Lots of bad for you fat!

 

3.      Quench your thirst with a bottle of water instead of sugary soft drinks like soda, sweetened ice-tea, or lemonade.

 

4.      Skip the fries and onion rings. Opt for a side salad instead. But don’t be fooled – the salad dressing could be a land mine! So, choose “light” or “reduced fat” salad dressing.

 

5.      Choose chicken breast instead of wings. The wings are the fattiest part of the chicken – even if they’re grilled.

 

6.      Have it your way!  Ask for extra lettuce and tomato. Tell them to hold the bacon and mayo.

 

7.      Just say “no” to the apple pie or cookies. Choose fresh fruit or a fruit cup packed in water instead.

 

8.      Finally, slow down, chew and enjoy how tasty eating healthy can be.

                                                                                               

 Bon Appétit!

 

 

Kid Friendly Fruit and Veggie Tips

Recently, Registered Dietitian Ruth Frechman offered some great healthy eating tips for kids in her post "National Nutrition Month" - The Theme is "Eat Right". I thought I would follow that up with some more kid friendly tips for parents to help them pack more fruits and veggies in their diets.

• First ask your kids what their favorite fruits and vegetables are and how they like them prepared
• Then take your kids grocery shopping with you and have them pick out new fresh, canned or frozen fruit and veggies to try out
• Make mealtime fun-let your kids help you prepare fruits and veggies at home-they can tear up broccoli, wash vegetables, toss salad etc.
• Kids like to have control. Put out small bowls of raisins, baby carrots, cherry tomatoes, crunchy noodles, chopped fruit etc. and let them make their own salads
• Pick a dressing they will like-they tend to go more towards the sweeter ones like honey mustard, rather than a vinaigrette
• They can make their own wraps or tacos too, loaded with beans, tomatoes, corn, cucumber, avocado, tomatoes and so on
• Stuff a baked potato with salsa and guacamole
• Serve chopped veggies (like baby carrots, celery stalks, Jicama sticks, asparagus spears, broccoli and cauliflower florets) with salsa, low fat ranch dressing, flavored hummus, peanut butter, or guacamole
• Dish up boiled edamame in their shell as a snack (soy beans in the pod-they’re such a fun food)
• Add pureed or finely chopped veggies to soups, sauces and casseroles
• Start the day with a fresh fruit smoothie by blending ½ banana, ½ cup frozen strawberries, ½ cup 1% milk and ½ cup 100% fruit juice
• Have your kids make ants on a log for a snack-spread peanut butter onto celery stalks and top with raisins

For our kids we should shoot for at least 1 ½ cups fruit and 2 cups vegetables every day. An apple, orange, pear and medium banana all count as a cup. For some of the smaller fruit, about 8 strawberries, 3 small plums and 32 grapes make a cup.   Note: ½ cup of dried fruit counts as 1 cup. 100% fruit juice counts too but limit juice to 6-8 ounces a day. Juice is high in calories and is easy to over consume.

As for veggies, a medium potato (of course having them as French fries negates their benefit,  and eating the skin is key to get the maximum nutrition), about 12 baby carrots, 2 large celery stalks and 2 cups salad greens are equivalent to 1 cup. Beans and peas count as veggies too! Think of corn not as a vegetable but as a whole grain.

For more tips and information on fruits and vegetables visit www.fruitsandveggiesmorematters.org or www.mypyramid.gov. 

Have a fruit and veggie filled week!