RDsWeighIn

The Voice & Face of ADA

I remember back to 1982, when the Spokesperson (formally “Ambassador”) Program came into existence. The thought of being quoted in newspapers and magazines (websites didn’t exist) and appearing on television thrilled me. Nevertheless, the responsibility of representing the American Dietetic Association frightened me. I then put a shine on my communications skills and went on to work with the media over the next 25 years. During that period, I took countless media training sessions. I knew how to bridge statements, I knew how to dress, and I knew how to formulate sound bites. What I didn’t know, however, is just how much I didn’t know! Then, five years ago, I took the plunge and became an ADA Spokesperson and I learned how to work with the media on a level that I had never been exposed to before. The caliber of ADA’s media training and the hand-holding guidance from their Public Relations team were incomparable. Through this program, my knowledge as a registered dietitian and my expertise as a credible source of information has not only improved my proficiency in working with the media, but it also enhanced the techniques I use when counseling patients. Each interview has helped me collect my thoughts about a subject and carefully evaluate how to get my message across in a succinct, show-stopping fashion. At the same time, I also feel a greater sense of responsibility to ADA in representing their “voice and face” and to my peers in setting a good example. (Yes, it’s pressure…but it’s also exciting!) And something else happened to me when I became a Spokesperson: I had been an RD since 1979 and never met an ADA President, never got involved in ADA policy making, and rarely took interest what the organization stood for. ADA was sort of “hypothetical” to me. My life as a spokesperson has helped me to meet (and enjoy the company of) five presidents and their boards, a CEO, and a myriad of staff members, all of whom I respect and I feel free to express my opinions to. ADA, because of the spokesperson program, has finally become my organization.

For a list of requirements and for further information about the program, just click on the following link: http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/media_7260_ENU_HTML.htm. So the next time you see an announcement from our Public Relations Department asking you if you’re interesting in becoming a Spokesperson from your State … be confident and apply for a position that will enrich and change your life as well as the lives of the millions of people in your audience!

10 Tips for Eating Soulfully and Healthfully with Diabetes

According to the Centers for Disease Control and Prevention (CDC) report released yesterday (June 24, 2008) almost 24 million people in the United States have diabetes. That represents an increase of more than 3 million people in the last two years. In addition to the 24 million people with diabetes there are 57 million people estimated to have pre-diabetes, a condition that puts people at increased risk for diabetes.

For those recently diagnosed as having diabetes, or for those who have pre-diabetes or a family history that may contribute to developing diabetes, changing eating habits can be the most challenging aspect of diabetes self-management--particularly for those who eat foods popular in the American South and the Caribbean.

Every day there are difficult choices to make that will affect an individual's blood glucose (sugar) levels and their health. People hate to be told to stay away from sugar, or just eat smaller portions. It can be  really difficult and frustrating. But the good news is that diabetes can be more manageable if these Tips are followed:

1. Buy more fresh fruits and vegetables. Fresh peaches, mangos, papaya, pineapple or oranges all contain fiber, vitamins and minerals and can satisfy your sweet tooth. If you have diabetes, limit fruit to no more than three to four servings daily.
2. Increase fiber by choosing whole grain breads and cereals. Eat at least three servings of whole-grain products per day. Brown rice, buckwheat, oatmeal, whole-wheat bread and, of course, corn bread are good sources of fiber.
3. Eat more poultry and fish. Try lean ground poultry instead of ground beef.  Fish contain healthy oils, so choose fish frequently instead of meat.  Dry fry your favorites instead of deep-frying. Love catfish? Try the Cornmeal-Crusted Catfish recipe.
4. Remove skin and fat from poultry and meats before cooking. Avoid high cooking temperatures or searing meat. High heat locks in the fat. Moderate cooking temperatures help to reduce the fat.
5. Use low fat cooking methods. Broil, stir fry or grill food instead of frying. When eating out, avoid foods described as buttery, batter dipped, crispy, with gravy or with cheese sauce.
6. Get rid of the salt pork. Try seasoning greens with smoked turkey, low-salt chicken or vegetable stock instead of salt pork.
7. Use less salt, more pepper, herbs and seasoning. Eating less salt helps control high blood pressure. Read the nutrition facts label and choose foods with less than 5 percent daily value for sodium.
8. Slow down and chew. Eating slowly can actually help you eat less and loose weight. Put your knife and fork down between each bite and chew your food at least 20 times before swallowing.
9. Eat the correct amount of food. Not weighing and measuring your food? Try the plate method. Make 1/4 of your plate whole grains, 1/4 or your plate protein (fish, poultry or meat) and fill the other half with non starchy vegetables.
10. Practice mindful eating. Take time to look at what you're eating. Notice the colors, textures and aroma of the food. How does this food fit into your meal plan? Notice the portions. Finally, think about how hungry you are. Now decide how much you really need and enjoy!

Don't try to make these changes all at once, and don't be discouraged if you can't follow all the tips all the time. Small gradual changes work best and tend to last. Aim to follow one tip each week until the list has been mastered. Start today toward the goal of eating soulfully and healthfully to control and possibly prevent diabetes.

Cornmeal-Crusted Catfish (Serves 4)

• 1 pound catfish filets
• 1/2 cup cornmeal
• 4 tbs. crushed pecans
• 1 tsp. paprika
• 1 1/2 tsp. garlic powder
• 2 tsp. minced onion
• 12 tsp. pepper
• 1 tsp. salt
• 3 tbs. light mayonnaise
• 2 tbs. apricot preserves
• Cooking spray.

1. Mix together cornmeal, crushed pecans, paprika, garlic powder, onion, pepper and salt and lightly toast in a skillet.
2. Mix together mayonnaise and apricot preserves and smear on catfish.
3. Press spices completely into catfish.
4. Spray a skillet with cooking spray and heat until hot, then lower flame and continue to heat.
5. Place catfish in hot skillet and brown on one side.
6. Carefully turn and brown other side.

Nutrient information: 230 calories, 18 grams protein, 23 grams carbohydrate, 6.6 grams fat, 61 milligrams, cholesterol, 718 milligrams sodium.

For Kids on the Go, Don't Forget the H2O

Summer is here and your kids are probably like mine always on the go. Whether it’s basketball and soccer camps, swimming competitively, or just running around the backyard, it’s essential they drink plenty of fluids. Children, however, do not instinctively drink enough fluid.

Water makes up two-thirds of our body weight and plays an important role in almost every major bodily function. It regulates body temperature, helps digestion, carries nutrients and oxygen to every cell, protects organs, and removes waste.

Getting children to drink plenty of fluids is particularly important on those days when they are outside with high temperatures and humidity. Because children have limited sweating capacity, this hinders their body’s ability to cool itself. Children do not adapt to temperature extremes as effectively as adults.

Signs of Dehydration
Children who don’t drink enough fluids run the risk of dehydration. They may find it difficult to concentrate, develop headaches, fatigue easily, or become dizzy or nauseated. Signs of good hydration include:
-Urine that ranges from clear to lightly colored. Dark urine is a sure indication of poor hydration.
-Going to the bathroom regularly. Not going to the bathroom for a few hours may indicate dehydration.

Dodging Dehydration
Waiting until active children are thirsty to offer them something to drink is often waiting too long. Children need to consume adequate fluids before, during, and after activity. By the time a child athlete is thirsty, he or she may have already lost more than one percent of their body’s water. This can impact their performance, making their heart pump harder and cutting blood flow to muscles and skin, which reduces their body’s ability to lose heat and keep cool.

Filling up with Fluids
Water is always a good first choice. It’s the most economical source of fluid for physical activity lasting less than an hour. Other drinks such as milk, fruit juice, and fruit flavored vegetable juice mixtures can be good choices. Activities that last longer than an hour or played in high temperature and humidity may warrant drinking a sports drink.

When purchasing juice look for “100 percent juice” on the packaging. “Fruit punch” and “juice drinks” contain less than 10 percent juice. Although these products are often fortified with vitamin C, most are high in sugar and low in potassium and other minerals compared to the real thing. If you do decide to give your child fruit juice try diluting the juice with one-third water.

Poor choices for fluid replacement are caffeine-containing beverages such as energy boosting beverages, soda, tea and coffee.

Food, a Fluid Source?
While water and other beverages can supply the body with a good portion of its fluid needs, solid food also provides a surprising amount. During the summer heat and outdoor playtime, consider serving these high-water containing foods for snacks and meals: watermelon, melons, apples, carrots, fruit popsicles, soups, cottage cheese and yogurt.

Children need to be reminded to drink even when they are not thirsty. To help your kids stay well-hydrated this summer encourage them to never ignore thirst, take regular water breaks, drink fluids before, during, and after strenuous physical activity, and limit caffeine and sugar loaded beverages.

To Eat it or Not to Eat it (Nutrition Tips for Breastfeeding Moms)

It seems that everyone has some kind of nutritional advice for a breastfeeding mom.  Even some cultures have a list of foods that are good or bad for the lactating woman. For example, in Italy mothers are told not to eat garlic, lentils and cauliflowers. In India the recommendation is just the opposite; most women eat these foods and are happily breastfeeding.  They believe that garlic helps with lactation.

In general, the mother can eat just about anything she likes during breastfeeding.  Her diet should not be complicated or expensive.  There are a few exceptions though, such as a family history of a food allergy or unless the baby has an obvious reaction to a particular food. There isn’t a set list of foods to avoid during breastfeeding because food sensitivities for babies are unique - what bothers one infant may not bother another.  Foods most likely to cause a problem are milk, corn, wheat, peanuts and eggs. A large number of reactions can happen within minutes and most of the time it takes 4 to 24 hours after exposure to a particular food.

Cow’s milk is the most common problem food and the only one linked to fussiness in babies.  However some babies do react to other foods. During the first 6 months, the baby’s lining of the intestine is immature so allergens in the milk can get into the bloodstream and trigger allergic reactions.  After those first six months, the lining is more mature and she/he is less sensitive to foods in her/his mother’s diet.

Nature is just amazing and even if the mother’s diet is missing some nutrients; she will produce milk that will sustain her baby’s growth. If she is not eating enough amounts of calories, she will draw from her own body stores.  Breastfeeding is indeed a normal stage in a woman’s life and her diet needs to be balanced, healthy and adequate just as any other period of her life.

Group of foods that should be included in a mother’s diet:

1. Grains: preferably whole, in various forms (wheat, brown rice, barley, oatmeal).  White flour provides us with calories, but most other nutrients are lost.
2. Fresh fruits and vegetables (take advantage of those in season) eaten in different forms such as raw or cooked.
3. Protein foods from animal sources (dairy products, fish, meats and eggs) and/or plant sources (lentils, beans, soybeans)
4. Small quantities of fats, preferably poly and mono unsaturated fats: olive and canola oil, almonds, walnuts, and avocado.
5. Drinking water to quench the thirst is enough to support adequate milk supply. Plain water is the best choice and drinking 6 to 10 glasses per day might be sufficient.

Nutrient requirements for the lactating woman are similar to the ones when she was pregnant.  Caloric needs depend upon how much body fat she has and her physical activity; recommended amount could vary between 300 to 500 calories per day.  Recent research indicates 500 calories could be too much for some women and not adequate for others. Remember that the baby’s sucking is the one that determines quantity of milk the mother produces.

Top 5 Heart Healthy Foods for Men

According to the CDC (Centers for Disease Control) heart disease is the leading cause of death in men. Major risk factors for heart disease include high blood pressure, high blood cholesterol, tobacco use, diabetes, physical inactivity, and poor nutrition. Studies suggest that a 10% decrease in total cholesterol levels may reduce the development of coronary heart disease by almost 30%. The National Education Cholesterol Education Program recommends that 1 in 3 Americans need to make diet changes to decrease their risk for heart disease. If you have high cholesterol meeting with a Registered Dietitian will help you devise an individualized plan to make the necessary dietary changes and create ways to include the foods listed below.

Top 5 Foods to include:

1. Oatmeal- Approximately 40 clinical studies confirm oats’ ability to lower total and LDL (“bad”) cholesterol. They contain both soluble and insoluble fiber. Soluble fiber is the type of fiber that targets cholesterol and removes it before it has a chance to clog the arteries. Insoluble fiber is important for digestive health. It is recommended to consume 10-25 g soluble fiber per day and including oatmeal in your diet, as well as other high fiber cereals, whole grains, fruits, vegetables, beans, and nuts will help achieve this. Look for at least 3-5 g fiber per serving on labels. Just be sure to increase your fiber intake gradually and definitely do not forget the water!

2. Salmon- Salmon is a rich source of omega 3 fats. According to 101 Foods That Could Save Your Life by David Grotto, RD, a review of observational studies suggests that the inclusion of fatty fish such as salmon, along with fruits, vegetables, whole grains, nuts and seeds, reduces the risk of cancer, heart attack, stroke, and diabetes. They may also help fight depression and asthma. The American Heart Association recommends eating 2 weekly servings of fatty fish like salmon.Other fishes high in omega-3’s include white albacore tuna, rainbow trout, herring, sardines and mackerel. Additional sources of omega 3’s include flaxseeds, walnuts, canola and soybean oils, and fortified eggs.

3. Almonds- A handful of almonds contains about 160 calories and is a good source of protein, fiber, vitamin E, calcium and iron. It also contains antioxidants called flavonoids which may prevent oxidation of LDL (“bad”) cholesterol and cancer cell growth. A study published in the American Journal of Clinical Nutrition showed that eating a combination of heart healthy foods including almonds can help reduce LDL cholesterol as much as some statin drugs. A one ounce serving is about 23 almonds- ½ ounce= 12 almonds.

4. Beans-(dried beans, lentils, pinto, garbanzo,black, kidney, even baked). Beans are considered a vegetable as well as a protein source. The 2005 Dietary Guidelines recommend that American consume 3 cups of beans per week (on a 2000 calorie diet). Studies have demonstrated that including beans in the diet can significantly  reduce total and LDL cholesterol in as little as 3-4 weeks. Most researchers attribute the cholesterol lowering effect of beans to its high fiber content, specifically soluble fiber. Beans are also an excellent source of potassium, folate and magnesium. Darker beans like black beans contain antioxidants called anthocyanins.

5. Plant Stanols and Sterols- found naturally in fruits and vegetables and also added to some foods.They work by inhibiting the absorption of cholesterol in the intestine. Besides aiming to consume fruits and vegetables throughout the day, they can be found in plant sterol fortified orange juice, yogurt and spreads. For optimal benefit consume the sterol/stanol containing food with other foods or at meals.

Tips for Label Reading:

·        Saturated and trans fats should total less than 3 g per serving (total for the day is up to 15 g on a 2000 calorie diet)

·        Limit choices that list partially hydrogenated oils in the ingredients

·        Look for food choices with less than 5 g fat per serving (total for the day is 50-65 g)- choose unsaturated sources most often

·        Fiber: 5 g or more is a high fiber food (aim for 25-30 g per day)

·        Sodium: Less than 140 mg sodium per serving is considered a low sodium option; choose individual foods that contain less than 480 mg sodium per serving  and for meals and main dishes, aim for less than 600 mg sodium per serving

No ordinary picnic basket

The weather is warming up.  Time to spend time at the beach and wiggle your toes in the cool water.  Maybe take in a baseball game and root for your favorite team.  Another fun, summer activity is going on a picnic.  Nothing says summer like packing a basket with your favorite foods and heading off to a park.

It's great to get together and relax in the shade of trees with friends and family.  Whether you are grilling or packing food, why not make healthy choices?  Picnic foods can be a part of healthy eating.  As an example, hot dogs, potato chips, soda, macaroni salad, and chocolate cake contain a lot of fat, sugar and sodium.  A healthier version would be low fat hot dogs on whole grain buns, baby carrots, potato salad, ice tea, and dark chocolate.

This picnic meal contains similar foods, but a lot more nutrients without changes in taste or texture.  The hot dogs contain less fat.  The whole grain buns contain many nutrients, including fiber, B vitamins and vitamin E.   Carrots contain lots of fiber and vitamin A.  The potatoes in the potato salad are an excellent source of potassium, important for managing blood pressure.  Choosing ice tea instead of soda eliminates added sugars.  Dark chocolate for dessert is satisfying and adds phytonutrients to the meal with a lot less fat and sugar.

If you have questions about selecting healthy foods, registered dietitians provide simple, individualized food and health solutions that work.  Just bite sized changes can lead to big improvements to your health.  The American Dietetic Association is committed to providing accurate, science based information to the public.  Check out the website www.eatright.org for nutrition tips or to find a registered dietitian near you.

Have a great summer, and don't forget the sun screen.

Time for Spring Cleaning?

What is it about Spring that makes us want to lighten up?  If you find yourself in the mood to de-clutter and streamline your house, I would like to suggest you put some attention towards Spring cleaning your pantry!  The payoff is great – having a well-stocked and well-organized pantry can really help you eat healthier, save time, and save money.  Are you intrigued?  Here’s how to do it in three easy steps:

Step 1:  De-clutter.  Set aside a few hours to take everything out of the pantry.  Look for the “use-by” dates and sort items into one of three categories:  toss, keep but use up (see Step 2),  or restock like a pro (see Step 3).
 
A few words about the use-by date.  On shelf-stable items, this date is really an indicator of quality, not safety.  Once the item passes the date, the quality may begin to suffer.  So, for those items that are just a month or so past the date, save them for Step 2.  Those items that are six months or more past the date, go ahead and toss.  Some items will not have a date, and you will need to take a guess how long it has been in there.  For spices and herbs, shake the can and give them a sniff - if there is little smell, they will not have much flavor;  toss them.  If they still have a nice fragrance to them, they still work!

You can find a lot of information on the shelf life of various products by visiting the Food Keeper by the Food Marketing Institute.

Step 2:  The Use It Up Challenge.  The next week or so, challenge yourself to use up those items that are just past or very close to their use-by date.  During this time, try not to buy very much at the grocery store - the idea is to use up your inventory.  If you have no idea what to do with that random can of coconut milk, check out different recipe websites.  Some of them, like Allrecipes.com, will allow you to do an ingredient search:  just type in your ingredient and up will pop all kinds of recipes for you to try.

The beauty of The Use It Up Challenge is that it can help you avoid ever having to throw away pantry items, if you do it twice a year or so.
 
Step 3:  Restock Like a Pro.  When restocking, make sure to put the older items in the front of your pantry, and the newer items in back.  In the food insdustry, this is known as First In, First Out, or FIFO.  Get in the habit of always restocking this way when you come home from the grocery store, so that you are always grabbing the items that need to be used first when you go to prepare a meal. 

Another pro tip is to keep a Sharpie pen in your pantry.  As you put away new items, write the month and year on top.  This way, you can easily see what is getting old so you can use it up. 
Now that your pantry is organized, you will want it to be well-stocked so that you have all those ingredients on hand to throw together a quick meal.  Check out this article on the Ultimate Healthy Pantry by Cooking Light magazine.
 
There, now don’t you feel better?  Now, about that refrigerator….

Mangos

I had a question about mangos the other day while I was doing a cooking demostration. Many of the children in the group had never eaten them. The cooking demo was more about trying new foods and once a child said the magic words "it is good!" then the rest followed along. A great piece of advice for parents is to not give up if their child dislikes vegetables or other fruits such as mangos. Keep bringing them to the table. For this post I am dedicating it to my favorite fruit:  Mangos!

Mangos are rich in antioxidants (vitamin A and C, and beta-carotene) and they are delicious. It originates from India but we mostly consume the ones from Mexico. Florida also grows mangos. There are many kinds of mangos.

I grew up with a mango tree in my backyard in Panama. I used to climb the tree and with my own teeth peeled them and eat the flesh out of it. I have to say that mangos are so sweet when they are ripened called "mango maduro". If you want to ripen them fast use the brown bag technique or just leave them out at room temperature. Keep checking them by squeezing them--the same way you check for avocados.

I love the green mangos (mango verde) with a little vinegar, salt and pepper and that is what I call a mango salad. Beware; your stomach might need some training to get used to this kind of roughage. Another way to enjoy the fruit is to add it in cubes in your pico de gallo salsa. It is a great combination with fish or just by itself with tortilla chips. You can make mango salsa by cutting 1 or 2 mangos, jalapeno (without seeds), tomatoes, all chop and add lime juice. You can also make marinades with mangos. My favorite recipe when I have a mango is to let it ripe a bit too long and then I just peel it and eat it all the way. A less messy way--add it in the blender with some fat free milk and nonfat yogurt to make mango smoothie. It makes a delicious snack for hungry stomachs.

It seems that with food irradiation in place, we are getting more mangos than ever. This speeds the process when checking them into the US--even though the price might not be appetizing. If you buy one make sure you don’t let it spoil and don’t throw it out. If you peel it carefully, you won’t be throwing away a good amount and if you eat half just cover in plastic and save it in the refrigerator.

Meditation and Appetite

Meditation has been used for years as a tool to reduce stress and anxiety but now researchers are looking at ways to incorporate mindfull meditation into the treatment of obesity and disordered eating. Meditation can be used both to connect with the emotions related to food, bringing awareness to food choices under differing emotional states, as well as bringing awareness to the physical signs of hunger and fullness. In the case of obesity and disordered eating behaviors, people report being out of touch with the physical sensations of hunger or fullness. Connecting the mind and body through meditation may be part of the solution to normalizing appetitie and eating. Preliminary research on appetite control and mindfulness exercises shows promising results.

There are many methods of meditation. Some require sitting quietly with legs crossed and focusing on the breath or an object, another is listening to a calm voice describe pleasant surroundings and guide you through relaxing every muscle from head to toe, others involve chanting mantras over and over again, and then there is tai chi or vinyasa yoga in which the flowing movement of the body with the breath connects the mind to the body. Something to keep in mind is that meditation is not the same as prayer. In mediation you do not ask for anything but rather acknowledge what is happening at the moment. Some days that moment may be a racing mind that won't slow down. As with most things in life, meditation takes practice and is often referred to as a practice. Connecting the mind with the body does not come easily.

So next time you find yourself struggling to control emotional eating or out of touch with hunger sensations try getting the mind and body in touch through meditation. A great resource on meditation techniques can be found here: http://www.yjevents.com/meditation/564_1.cfm
I personally find kinesthetic, or movement, mediation works best for me. Whatever type of meditation you choose to practice, it should feel natural not forced and you should look forward to making it a part of your day to day routine.

The Slow Evolution of School Food

School food has long been criticized for being unhealthy because it often resembles the kinds of "junk" foods we see in fast food restaurants i.e. hamburgers, chicken nuggets, pizza and so forth. Granted school food can use some improvements but the school meals in fact must adhere to nutrient guidelines set by the United States Department of Agriculture. States and Districts themselves can set more stringent guidelines such as what we have done in the Los Angeles Unified School District (LAUSD).

For starters the LAUSD meal program has lowered the total fat, saturated fat, added sugars and sodium content of the entrees. We are now working to incorporate more whole grain products, and more fruits and vegetables into the meals. Vegetarian and entree type salads are also offered daily. We haven even gone so far as to hire an Executive Chef to help enhance the flavor profile and presentation of the meals so that they are more appealing to the students. And we are continually gathering input from those students to ensure they play a significant role in the planning of the school menu.

Yes we are still serving pizza, chicken nuggets and nachos etc. But not every day and they aren't the same nuggets you'd find at the drive-through. They are a "healthier" version of those types of fast food. One can argue that by continuing to serve even the healthier versions of "junk" food we are sending the wrong message that these foods are okay. I agree with that but I also acknowledge that Rome can't be built in a day. The food environment outside of the school needs to change as well so that fast food is considered a treat and not food for every day. It's tough to compete with that.

There is still much work to be done to improve the school meal program but we are slowly getting there. Slowly getting there with a mere $0.67 available in funding to provide a full meal to each student. It is not an easy battle and the rising cost of food doesn't help. However, we have a committed team who believes in the bottom-line that each and every student should be provided with healthy school meals so that she or he can excel.

If you'd like to learn more about the LAUSD meal program visit the Food Services Branch website at www.cafe-la.org .

Stay tuned...