RDsWeighIn

Summer Blast Recipe

Summer is still here and there is plenty of time for backyard barbeques with all the fixings. As a dietitian I feel it is my duty to bring something that is it not only healthy but that everyone will like and in fact eat. You can't go wrong with this recipe. Who doesn't like berries and mangoes? And you still have a short time to enjoy them while they are in your grocery store.

I'm not crazy about the name 'Summer Blast' so if you think of a snappier one please do share :) Until then:

Summer Blast

Ingredients:

2-4 large mangoes, cubed

1 pint blueberries, washed

1 pint raspberries, firm, washed

Instructions:

Throw all the fruit in one big bowl, mix, and you're done! (it's really that easy)

 

Tip: if your raspberries are less than firm mix the mangoes and blueberries together first , then throw the raspberries on top right before serving.

This recipe is low in calories, high in Vitamin C and fiber, packs potassium and loads of all kinds of disease fighting phytonutrients like anthocyanins, carotenes & phenolics (anti-oxidants) ellagic acid (anti-carcinogenic, anti-bacterial-viral), the list goes on and on. But most importantly, it's yummy! Your guests or hosts will no doubt be impressed.

Have a fruit and veggie filled day! 

Would you like to live forever?

Would you like to live forever?

Immortality might not be practical, but how about living to be 100 or 120?  We read about people, who live that long.  Why not you?  There are plenty of opinions on longevity.  Let’s look at some possibilities.

The latest plan to hit the news is calorie restriction.  It seems to be working for the lab monkeys; maybe it can work for you.  When we look at the fat monkey, his hair is thinning, and he doesn’t have any energy.  He looks like he has a hangover.  The underfed monkey looks vibrant.  He has a thick coat of hair, and he looks like he is ready to dance until dawn.  Currently, some people are trying to restrict their calories to live longer.  Time will tell.  If it doesn’t turn out to be effective, it would be a big sacrifice to constantly be hungry.  This would not be realistic for most people.

The starving yourself theory is similar to the very low fat diet.  It may not be practical, and we know that larger amounts of healthy fat are beneficial.  Getting enough essential fatty acids is necessary.  If people restrict their fat intake, they may eat too many carbohydrates.  Too many calories could lead to excess weight, which may not be helpful.

Theories come and go regarding vitamin and mineral supplements.  Is taking an arsenal of pills any way to live?  Should you take a handful of antioxidants every day?  Antioxidants may protect your body from aging, but is it the specific nutrient or how it interacts with food?  Some supplements are known to increase the risk of cancer.  This would defeat the purpose.

How about doing the best you can by eating healthy foods and getting physical activity?  Use it or lose it.  Look at Jack LaLanne.  He is in his 90s and still works out a couple of hours a day.  The heart is a muscle just like arm or leg muscles.  Physical activity keeps the heart strong.  Jack LaLanne also eats a lot of natural fruits and vegetables.  He gets his nutrition from real food.  This seems to be a sensible approach to living.

Do you have a plan to live longer, or are you just winging it?  It seems attitude also has an impact on living longer.  Get the most out of your life.  Be good to your mind and your body.  If your goal is to be a centenarian, be happy, eat healthy, and get physical activity starting today.

5 ways Dietitians motivate themselves to exercise

As a Registered Dietitian, I don't think a day goes by that I don't hear about another benefit of exercise.  Research has shown exercise to be a powerful aid in so many areas - better sleep, sharper mind, better mood, more energy, and of course - a bikini bod. 

Despite the knowledge, I do find myself low in the motivation department on occasion - it usually has to do with my time-crunch (sound familiar?).  How am I supposed to get everything done and fit in my yoga class?  I wondered how other RD's get themselves over the motivation hurdle, so I sent the question out to a listserv - I received a great response, and here are the top five techniques that came back to me:

1.  Exercise with a friend (or friends!): 

        "I exercise in the early morning with a group of friends, so I'm accountable to someone if I don't show up.  We have coffee together after our run - we joke that we run for coffee and not wanting to miss our 'coffee klatch' " - Kerry Neville, MS, RD,  KLMN Nutrition Communications

        "I have five different exercise partners - I live in Maine, so it really helps that I know that even if it is only 10 degrees and there is snow on the ground I will have someone waiting for me!" - Susan Quimbly, RD, LD

2.  Make a plan and get it on your schedule:

        "I look at my gym's schedule to see when yoga is offered, then plan my workouts around that.  Then, I figure out cardio and weights for the rest of the week" - Milton Stokes, MPH, RD, CDN, miltonstokes.com

        "I schedule my workouts on my calendar.  My dropout rate is nearly 0%, as I am committed to my calendar - it truly does work!" - Robin Plotkin, RD, LD, robinplotkin.com

3.  Add purpose to your exercise:

        "I ride my bike to work - it serves the purpose of getting me to work, but also allows me space in the day to think without interruption from car radios, telephones, emails, kids, or clients." - Nancy Clark, MS, RD, CSSD, nancyclarkrd.com

      "I have done many walks and runs for charity, which is a great motivator to stay in shape." - Kate Scarlata, RD

4.  Focus on the outcome:

        "I remind myself of the tremendous payoff I get immediately after exercising.  It's a great way to destress, decompress, and refocus" - Tina Marinaccio, MS, RD, CPT, Health Dynamics, LLC

        "I feel so good after a workout - all sweaty and loose.  It's great.  I miss it when I don't exercise." - Sharon Salomon, MS, RD, diaryofadietingdietitian.blogspot.com

5.  Just do it:

        "I just put my workout clothes in the car and drive to the gym every day after work.  Once I am in my workout clothes, I never look back!" - Sandy Sfikas, RD, LDN, Editor, Diabetic Cooking

    Finally, my personal technique is to pull a line straight from an Austin Power's movie - whenever my brains starts rattling off everything I could get done if I skip the yoga class today, I say "zippit!" to myself.  Then, I repeat as needed until I find myself standing on my yoga mat, ready to begin. 

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!