Eating Healthy, Living Well

She's All Smiles!

2012-01-17T10:40:00.003-05:00

Savannah Smiles, that is – a “bite-size cookie with a dusting of confectioner's sugar and the taste of a lemony twist.”

For those of you who have no clue what I’m talking about, that’s the name of the new Girl Scout cookie – created to mark the 100 year anniversary of the Girl Scout Organization. Also, notably, the healthiest option this year.

So, how do all the others stack up?

Here is a list of eight of the most popular girl scout cookies – listed best to worst (according to calories, fat, and saturated fat, respectively), PER COOKIE:

Savannah Smiles

28 calories

1 g fat

(0.3 g sat fat)

Trefoils (Shortbread)

32 calories

1.6 g fat

(0.5 g sat fat)

Dulce de Leche

40 calories

2 g fat

(0.875 g sat fat)

Thin Mints

40 calories

2 g fat

(1.25 g sat fat)

Do-Si-Do (Peanut Butter Sandwiches)

55 calories

2.5 g fat

(0.75 g sat fat)

Thank U Berry Munch

60 calories

2.5 g fat

(1 g sat fat)

Samoas (Caramel deLites)

70 calories

3.5 g fat

(2.5 sat fat)

Tag-a-Longs (Peanut Butter Patties)

70 calories

4.5 g fat

(2.5 sat fat)

Trade Trigger Foods for These Ten Stress-Taming Techniques

2011-12-15T11:18:00.007-05:00

Another post straight from my work blog:

It’s a pretty common practice: You get some bad news, miss a deadline, or are just having an altogether bad day. You go to the refrigerator, pantry, or drive-thru. You eat your go-to food…

Chances are, after the fact, you’re still stressed out.

This is where physical activity comes in; a natural stress reliever, doing a little physical activity instead of indulging on a trigger food kills two birds with one stone - you allow your body the chance to reduce stress naturally AND you burn calories instead of consuming them.

Here are ten ideas to get you started (with the added bonus that each can be done in or around your own home):

1. Download three of your favorite songs to your MP3 player – then dance to them

2. Check the mail (if the hike to your mailbox isn’t a long one, walk back and forth from your house to the mailbox at least ten times)

3. If you’ve got stairs, climb them - for ten minutes

4. Walk briskly around the block

5. Sweep an uncarpeted room - or two

6. Empty the dirty dishes out of the dishwasher and into the sink – then clean them by hand

7. Take deep breaths – and really concentrate on them (or find another meditation routine that can easily be incorporated into a ten minute “chill out” session)

8. Clean one bathroom – meaning: scrub the sink, toilet, and bath/shower, wipe the mirrors, and sweep the floors

9. Pull weeds

10. Actually USE your home gym equipment

If you complete one of these activities and you still don’t feel better, pick another one!!

How Sweet Do You Like It?

2011-10-05T19:30:00.001-04:00

I’maveraging slightly over a post a month this year – much less than I’d like (butmore than 2010)…and since it’s been over three months since I did post anything, I figured it washigh time.

SoI bring you – straight from the blog I contribute to at work – a little dittyabout high fructose corn syrup:

High fructose corn syrup (HFCS) – or cornsyrup that has been broken down and processed to form a ratio-specific blend offructose and glucose – has become the go-to sweetener for the United States’food industry. Two of the main reasons for this are that the high fructoseblend, in comparison to sucrose (or table sugar), is cheaper to produce and sweeterin taste (so you need even less to yield the results you want – reducing thecost even further).

Intoday’s grocery store you will find HFCS listed in the ingredient list foralmost any processed food that you purchase – from breads and cereals to lunchmeats and yogurts. The significance of this continues to be argued.

Researchhas suggested that increases in HFCS consumption may contribute to obesity,cardiovascular disease, diabetes, and non-alcoholic fatty liver disease; howeverthe evidence remains inconclusive, and so the research continues.

Onething that is known for sure is that fructose is absorbed and stored by thebody differently than glucose. Glucose, once absorbed by the gastrointestinaltract, enters the bloodstream, stimulates the body’s release of insulin fromthe pancreas, and – if it isn’t used by the body immediately – is taken[mostly] into the body’s muscle cells (with insulin’s help) to provide energystores for the future. Fructose, on the other hand, doesn’t stimulate therelease of insulin and isn’t stored in the same type of body cell as glucose.Instead, fructose is taken to the liver where it is further broken down and “repackaged”into triacylglycerol, which is stored in the body’s fat cells – a different formof energy reserve.

Wherethe research is insufficient with regards to HFCS intake alone, it’s pretty decisivewith regard to added sugar intake; large amounts of any type of added sugar (HFCSor otherwise) can be linked to weight gain, dental cavities, poor nutrition,and increased triglyceride levels (which can boost your heart attack risk).

Tothat end, the American Heart Association recommends that most American womenshould consume no more than 100 calories a day, and that most American menshould consume no more than 150 calories a day, from added sugar (from anysource) - that’s approximately 6 teaspoons and 9 teaspoons, respectively.

Toreduce your added sugar intake, consider these tips from the Mayo Clinic:

Avoid sugary, non-diet sodas. Drinkwater or other unsweetened beverages instead.
Choose breakfast cereals carefully.Although healthy breakfast cereals can contain added sugar to make them moreappealing to children, skip the non-nutritious, sugary and frosted cereals.
Eat fewer processed and packagedfoods, such as sweetened grains like cookies and cakes and some microwaveablemeals.
Snack on vegetables, fruit, low-fatcheese, whole-grain crackers, and low-fat, low-calorie yogurt instead of candy,pastries and cookies.

Milk It for All Its Worth...

2011-06-21T22:36:00.004-04:00

While researching the benefits of almond milk for my work blog, I came across something that I just couldn’t pass up posting to my personal blog...

To recap the work post:

Almonds are high in fiber, low in cholesterol, and nutrient-rich (in magnesium, potassium, vitamin E, and calcium - to name a few)......almond milk, in its purest form, consists of ground almonds and water - and in this form, almond milk contains less calories, carbohydrates, and cholesterol (and more fiber) than a comparable amount of [any type of] cow’s milk...

Regular, unsweetened almond milk can be drunk on its own, or used as a substitute for cow’s milk in many recipes - which, when combined with its health benefits, makes almond milk ideal for individuals who are lactose-intolerant, have soy allergies (and therefore cannot drink soy milk), or are interested in losing weight/making healthier choices.

BUT, here’s the thing - almonds are costly, so the actual amount used in milk production is small. Therefore, it is important to check the label for nutrient amounts, additives, and sweeteners before patting yourself on the back for making a healthy choice......or - you can make your own (yep, you read that right)!

Homemade Almond Milk

1/4 cup almonds (ground in coffee grinder)
1 cup water

Combine ground almonds and water in blender and blend for 2-3 minutes. Strain liquid using a sieve (optional). To make more, increase almonds and water proportionally and store excess in an air tight container in the refrigerator...

(I haven’t actually tried this one - although I fully intend to as soon as possible - but I would probably feel comfortable leaving the “leftovers” in the refrigerator for up to a week......)

~ Enjoy!

Get Fresh!

2011-06-20T20:59:00.004-04:00

Sitting around the dinner table one night - after our older son said that he was “thankful for all the veggies in the garden” - my husband and I started talking about how to get the kids even more involved and excited about all the vegetables in our garden (there has been a marked increase in our boys’ vegetable consumption this year - which we attribute completely and totally to our home garden)...he made a comment about how it would be nice to have a visual to hang on the refrigerator to show them when different fruits and vegetables were in season...

Turns out, there is a GREAT visual for seasonal fruits and vegetables in North Carolina - which, after digging around, I realized that I’d already shared it with my readers......BUT it was way back in 2008, so I figure there’s no harm in posting it again. And for those of you outside of NC, here’s a link to get you started (also previously posted)...

If nothing else - these guides can be used to determine which types of produce you should be buying at the store...if it’s in season, there’s a good chance it’s cheaper AND locally grown - for those keeping score, that’s considered win-win!!

Wine Not?

2011-06-10T21:07:00.007-04:00

Why doesn’t wine have a "Nutrition Facts" food label?

Here’s the deal:

The Tobacco Tax and Trade Bureau of the US Department of the Treasury oversees the Federal Alcohol Association Act (FAA Act) which, in addition to other things, ensures that labeling and advertising of alcohol beverages provide adequate information to the consumer concerning the identity and quality of the products.

The Food and Drug Administration (FDA) is a branch of the US Department of Health and Human Services - their mission is to protect and promote the public’s health as it relates to food and drugs. They oversee the labeling requirements for foods under the Federal Food Drug and Cosmetic Act and its amendments (food labeling is required for most prepared foods, such as breads, cereals, canned and frozen foods, snacks, desserts, drinks, etc. - nutrition labeling for raw produce, like fruits and vegetables, and fish is voluntary).

Of course, there's always that pesky grey area...a policy issued by the FDA in October of 1980 (revised in August of 1996) attempted to better define said grey area:

BACKGROUND:

The FDA has received inquires concerning which federal agency has jurisdiction over the labeling of diluted wines and ciders. These questions concern such beverages which contain less than 7% alcohol by volume.

Alcoholic beverages subject to or complying with packaging or labeling requirements imposed by the Federal Alcohol Administration Act, 27 U.S.C. 201 et seq. (FAA Act), administered by the Treasury Department, are exempt from the requirements of the Fair Packaging and Labeling Act (Sec. 10(a)(4)). Wine is defined by the FAA Act as having 7% or more of alcohol by volume. The above mentioned products with less than 7% alcohol are not defined in this Act, or subject to the packaging and labeling requirements of this Act. Thus, their packaging and labeling is subject to requirements of both the FD&C Act and the FP&L Act.

POLICY:

Beverages such as diluted wine and cider, which have an alcohol content of less than 7% by volume and are not defined in the Federal Alcohol Administration Act, are subject to the labeling requirements of the Federal Food, Drug, and Cosmetic Act and Fair Packaging and Labeling Act as expressed in Title 21 of the Code of Federal Regulations.

So. When you buy a wine cooler, it will be adorned with a “Nutrition Facts” label......when you buy a bottle of wine, it won’t.

MyPlate Replaces MyPyramid

2011-06-08T14:19:00.002-04:00

So, I’m sure that many of you have already heard about the federal government’s new “food icon” - which was unveiled on the 2nd of this month, and replaces MyPyramid (it’s not-even-adolescent predecessor)...but did you know that the USDA has had it’s hand in guiding the food choices of Americans (or, at least, they’d like to think so) since 1916?!

...I couldn’t find a direct one - but a quick click on the “PDF” link under A Brief History of USDA Food Guides should bring you up to speed......

Happy (short) Reading ~

Food Labels - Check Them Once and Check Them Twice...

2011-06-01T14:32:00.001-04:00

Recently, on a mission to find a jar of “healthy” peanut butter at the grocery store (did you know that most peanut butters contain trans fat?), I came across an ingredient listing that I haven’t encountered before: “hydrogenated oil” - not the infamous “partially hydrogenated vegetable oil” (better known as trans fat) - just “hydrogenated oil”...naturally, I had to investigate...

The process of hydrogenation was actually discovered/invented over a century ago. It involves “fusing” additional hydrogen atoms to a chain of carbon atoms wherever there are double bonds holding the carbon atoms together. Fatty acids (one type of “carbon chain” molecule) are characterized as either saturated or unsaturated based on the presence of double bonds - if a “carbon chain” contains no double bonds, it is said to be saturated; if there are double bonds, it is unsaturated. When the additional hydrogen atoms are “fused” to the double-bonded carbon atoms in a “carbon chain” the double bond is broken, resulting in either partial or full saturation of the fatty acid (depending on whether or not all of the double bonds have been replaced with single bonds).

Chemically speaking, trans fats are unsaturated fats - however, research has shown that they are worse for us than saturated fats...a more current research theory suggests that the enzyme responsible for breaking down fatty acids cannot metabolize the trans fat molecule configuration, which ultimately results in the trans fat remaining in the blood stream for a much longer period of time, increasing the likelihood of it contributing to arterial plaque build-up (which increases the risk of coronary heart disease).

With all that said, here’s the deal. Partially/fully hydrogenated oils are used in foods for a variety of reasons - they increase a product’s shelf life, decrease the need for refrigeration, and lower the cost of food production. Further, completely (or fully) hydrogenated oils are comparable to saturated fats, from a chemical point of view. If the label isn’t specific, meaning it uses neither the word “partially” nor “fully” to describe the “hydrogenated oil” - it could mean that the product contains trans fat, a chemically altered fat similar in form to a saturated fat, OR a little of both. None of which are a good thing - in my (humble) opinion...

Feeling Full Yet?

2011-05-15T07:49:00.005-04:00

Some of you out there may know that I’ve started “working” again (for those of you who don’t, a couple of months ago I started teaching weekly nutrition classes at a local weight loss clinic)...

More recently, I’ve been asked to contribute to the clinic’s online blog - something that I’m really excited about since, being the uber-efficient individual that I am, I get to disseminate the same post to two completely different blogs (another perk: I’m getting paid to give people my opinion)!!

My very first work post sparked the question for my most recent poll...so let’s get on with it......

Forget everything you know about diets, and chew on this:

Get full on fewer calories.

That’s the main concept behind “The Volumetrics Eating Plan” developed by Dr. Barbara Rolls of Penn State University (check it out in book form for more in depth information). She believes (and I tend to agree) that if you limit your caloric intake by simply eating less, you end up feeling hungry and deprived - and are less likely to stick to the diet you’ve chosen for yourself...

Basically, the typical American diet is composed of “energy dense” foods (high calories with less health benefits) that come in small “packaging” (i.e. a candy bar). When we eat foods like this, we load up on calories, leave out the healthy, and are hungry again relatively quickly.

Instead of choosing foods that are energy dense, suggests Dr. Rolls, aim for eating “nutrient dense” foods (low calories with more health benefits) - foods that you can eat a lot of (filling your stomach) without overdoing it in the calorie-department. Think fruits, vegetables, soups, lean protein, and whole grains.

“The Volumetrics Eating Plan” focuses on what you can eat instead of what you have to give up, and it’s based on sound nutritional advice widely accepted by health professionals. It emphasizes that the only proven way to lose weight is to eat fewer calories than your body needs, while stressing the importance of well balanced meals - which reduce your risk of missing out on important vitamins and minerals that you may, on a “reductive” diet, otherwise not get. Additionally, it teaches you how to make food choices that will help control hunger and enhance satiety, and how to fit your favorite foods into your diet.

The best part (besides the pictures) - if you’re willing to get the book - is that there are recipes to get you started (or to keep you motivated). I promise - if you try it, you just might like it!!

Low Sodium??

2011-04-04T14:43:00.005-04:00

What constitutes low sodium?

It depends on whether you’re asking what constitutes a low-sodium food or a low-sodium diet.

A low-sodium food follows these guidelines:

Low sodium = 140 mg or less per serving
No sodium = less than 5 mg per serving

(there are, of course, other ways a food can be labeled with respect to salt/sodium - which is regulated by the FDA)

A low-sodium diet - based on the Dietary Guidelines for Americans, 2010 (which can be found on my Good Resource list) - is 1,500mg or less a day, and is recommended for those persons who are 51 and older and those of any age who are African American or have hypertension, diabetes, or chronic kidney disease...

By the way, this recommendation applies to about half of the U.S. population, including children, and the majority of adults (since virtually all Americans consume more sodium than they need, with the estimated average intake of sodium for all Americans ages 2 years and older being approximately 3,400 mg per day).

If you fall into any of the categories above, or want to cut your sodium intake to prevent [potential] disease, here’s a list of lower sodium alternatives in each food category to get you started......

Do You Remember...

2011-03-15T14:33:00.003-04:00

I recently compiled a list of the calories and sodium levels of some commonly eaten foods...it’s always good to see something like this every once-in-awhile - just as a reminder......

(all data was taken from the respective brand websites)

The Ultimate Veggie Burger

2011-03-01T20:25:00.004-05:00

I’ve been a vegetarian for almost 8 years, and I’ve just now discovered the ULTIMATE veggie burger......the best part? It’s do-it-yourself!!

I’ve taken inspiration from a recipe in Parents magazine - but have modified it AND kitchen tested it...so I feel comfortable making the above claim, and giving out the recipe...

The Ultimate Veggie Burger

Ingredients

1 small onion, cut into 6 wedges
3-4 medium mushrooms (button or baby portobello, stemmed and cut into large chunks)
up to 2 cups rolled oats (ex. plain Quaker instant oatmeal)
1 14oz can of black beans (drained)
1 egg
1 Tbsp chili powder
1/4 tsp salt
water (as needed)
Parmesan cheese (grated, as needed)
olive oil (for cooking)

Directions

Add onion, mushrooms, and 1/2 cup of rolled oats to food processor and chop until there are no large chunks left (this may require removing the lid and stirring a few times) - it is important NOT to over-process. Add black beans and chop until MOST of the black beans are incorporated into the mixture. Add egg, chili powder, salt, and 1 Tbsp of water - blend until egg is incorporated (it’s okay if the spices are not evenly distributed). Again, DO NOT over-process. Turn mixture out into a mixing bowl and continue to stir. Add rolled oats - 1/2 cup at a time (up to an additional 1 and 1/2 cups), water (1 Tbsp at a time), and/or Parmesan cheese (1 Tbsp at a time) until the consistency is pliable and sticky, but not too moist (with the goal of having a patty that gets cooked in the center without crumbling to pieces). Place mixture in the refrigerator for 10 minutes. With WET hands shape patties (6-8 depending on size of patty) and place on a plate - use wax or parchment paper to separate patties, return plate to the refrigerator for another 15-20 minutes (time permitting) to allow the patties to set. Heat skillet at 5-6 and drizzle with olive oil. Once hot, add patties and cook until browned on one side (~5 minutes) - carefully flip and cook on the other side until the patties are firm and evenly browned. Serve as you would a “regular” burger!

YUM!

Enjoy ~

If You're Sick and You Know It...

2011-02-22T20:55:00.003-05:00

Does pumping up the vitamin C really help after you already feel sick/have symptoms?

Short answer: No.

...research suggests that taking vitamin C regularly may reduce the symptoms and/or duration of a cold once you’ve contracted it - but it doesn’t PREVENT you from catching a cold, and it won’t do much good once you’ve already caught it......

The results of the poll I posted show that most people will try whatever it takes to feel better - and I’d be lying if I said I didn’t pop vitamin C drops like candy whenever I feel a cold coming on...

My advice, in this case, would be to do whatever it is that helps you feel better - each individual (and individual case) is different...and many times it’s mind over matter, anyway (so if vitamin C is your placebo, have at it)!

As far as the research community knows, there is little risk associated with taking vitamin C - although REGULAR supplementation might affect how well some medications work...so, as always, make sure to check with your doctor if you have any concerns......

Here’s a link to the Office of Dietary Supplements’ fact sheet on vitamin C.

Cows Milk and Infants Under One

2011-02-17T08:58:00.003-05:00

I know they say no cows milk before 12 months, but is it really that bad? And, when can you start?

Turns out I’ve already addressed this! YAY for me (yep, my head’s getting bigger)!!

Check out my August 2008 post, Milk: Does a Body Good? AND my July 2009 post, Raising Healthy Children (both accessible through the “Blog Archive” - found to the right of my blog posts, towards the bottom)...here’s hoping you find the answer you’re looking for somewhere in there :)

Eat WHAT?!

2011-02-16T09:41:00.001-05:00

How do I react when my child:

1) Eats something they've never liked
2) Eats something they've returned to liking
3) Eats something they've always liked

There are lots of different schools of thought on children and eating...and because every child is different, I’m a firm believer in trial and error. What I have learned with MY 3 year old - let’s face it, this is one of the toughest ages when it comes to eating - is that attention (positive OR negative) is really what he’s looking for...

If trying something new gets attention, GREAT! If rejecting one thing after the other gets attention, EVEN BETTER!!

It really just boils down to giving positive attention when warranted, and ignoring all the other stuff. Make sure you’re giving your child a meal with several options (or, in other words: “well balanced”), and try not to cater to her too much (this is different than giving her a choice - which usually results in full-out cooperation in my house). Praise his efforts when he tries something new, and calmly tell him that if he doesn’t eat what’s on his plate he’ll wake up hungry in the morning (one skipped meal never killed anyone)...then, MOVE ON. She’ll quickly realize that her eating habits, while still important to you, are not “center stage” material for the dinner table......

Happy Dark Chocolate Day!

2011-02-14T14:46:00.003-05:00

YAY for dark chocolate (at least 90% of you think so, anyway)!!

Check out this short slide show on the history of chocolate...

...and Happy Valentines Day!

How Much Sugar?!

2011-02-09T14:32:00.007-05:00

Is it bad for a 64 year old to like some sugar in his bran?

So. There’s “sugar” (glucose - and fructose and sucrose...and others) found naturally in foods, and there’s SUGAR!

The USDA has their own opinions on how much “added sugar” an individual should be consuming on a daily basis (based, of course, on plenty of research)...

Here’s my opinion:

Cereal is a breakfast food [originally] designed to deliver low-fat, high-FIBER foodstuff into our daily lives. Furthermore, a cereal that has 12 grams or less (per serving) of sugar is ideal - but you can’t find a ton of options that fits the bill these days...

However - because individuals need a bare minimum of 20 grams per day of fiber (you, specifically, need more like 30), and bran cereal is a good source of fiber - if you DO manage to find a bran cereal that qualifies, and the only way you’ll eat it is with a spoonful of sugar, then...indulge (a little)......

If you are interested in more information on fiber:
Mayo Clinic
Harvard School of Public Health

A Spoonful of Sugar Helps the Grains Go Down!

2010-07-24T10:17:00.004-04:00

My oldest son still can’t get through a box of cereal before it goes stale – and once it’s stale, he flat out refuses to eat it…last week, in an effort to clean out the pantry, I actually poured myself some of his “kids” cereal for breakfast.

Now, I try really hard to make sure the stuff my children eat is “good for them” – and when it comes to cereal, I look for those high in fiber and low in sugar…and appealing to kids…

I thought I’d found a keeper – and my son seemed to enjoy this new found novelty – that is, until it went stale and I had a bowlful…and then I had an epiphany: If you wouldn’t eat it, don’t buy it for your kids.

There are all these guidelines about what constitutes a good food, or a healthy option…but they are often confusing, overwhelming, or just too “strict” to follow…

But as I was eating this…cereal…I realized that sometimes following the guidelines isn’t really the most logical approach (especially since food manufacturers are allowed to make claims that bend the truth in their favor).

Have you ever heard someone say: “I wouldn’t feed THAT to my DOG!!” – like it grosses them out so much that they wouldn’t even give it to the family pet? Well, even in an attempt to clean out my pantry (without being wasteful), I don’t think that I would feed that cereal to my dog. Seriously.

So, here’s my new mindset: Forget the guidelines. If you wouldn’t eat the food you’re putting in front of your kid (because it’s sickeningly sweet, covered in neon-colored cheese sauce…or tastes really bad when it’s stale), then they probably shouldn’t be eating it either…

Do-it-Yourself Recipe Book

2010-01-25T09:48:00.004-05:00

WOW!

It’s been over four months – which is about how old baby boy #2 is right now – and I’m still having a hard time finding breaks in the day to do all the things I was doing before he was born…I guess this is what it’s like with two kids……not complaining, though!

…so here’s a quick post about one of the things that I do to keep healthy food on the table when there is seemingly little time to plan and prepare…

Every Sunday over breakfast we plan out our family meals for the week, and I make a grocery list of all the things I will need to buy to make them (shopping happens on Mondays at our house) – after you do this a few times to get the hang of it, the process can take as little as 5 minutes to complete. Things can get pretty monotonous, though – so I’ve come to rely on my recipe books for new ideas…

Over five years ago I started collecting recipes (out of magazines, from friends, etc.). All kinds. Main dishes, healthy snacks, cookies, kid friendly, sides…I bought a three ring binder, some sheet protectors, and printer paper. All you have to do to have all your favorite dishes at your fingertips is slip a sheet of paper into each sheet protector and put as many recipes as you can on each side…organize at will. Voilà!

I have to admit, though…mine is in desperate need of cleaning up – lately, I’ve just been shoving new recipes in it without thought (organization is necessary to keep this type of recipe book a time-saver as opposed to a time-waster)……

An added bonus?

You kill two birds with one stone.

Planning meals out like this not only helps you eat healthier, it actually saves you money (by not eating out, ordering in, or buying unnecessary food at the store)…anything to help shed the baby weight and save for the college fund at the same time, right?!

More Matters!

2009-09-16T14:07:00.001-04:00

I have to admit that, just like the majority of people who responded to my poll, I don’t get enough fruits and vegetables on a daily basis either…

It’s hard. And it can get expensive. And sometimes time-consuming. And ALWAYS overwhelming (5½ CUPS a day?!)…

…and, and, and……

BUT – they are SO important (and beneficial)!!

They provide fiber (that’s good for your digestive health), they’re low in calories (that’s good for your waist-line), they are full of vitamins and minerals, and there is TONS of research out there that shows they may help reduce the risk of developing certain diseases (such as heart disease, high blood pressure, and some cancers)…

If you’re like a me, sometimes all it takes is a little additional information to break down the barriers and get the ball rolling…so here is a link to the website “Fruits and Vegetables: More Matters” – there is a bushel-full of information that may make it seem a little easier (and less expensive, time-consuming, and overwhelming) to eat the recommended daily amount of fruits and vegetables...

I’ll make sure to add the page to my “good resources” list as well!!

Happy Reading ~

You Scream, I Scream, We All Scream for Ice Cream!

2009-09-09T20:11:00.001-04:00

Everyone has a weakness…mine is ice cream.

So I was really happy to see the July/August 2009 issue of CSPI’s Nutrition Action Health Letter addressing “the ever-changing ice cream aisle” – have you noticed that the ice cream containers have actually gotten smaller (most are now 1.5 quarts instead of 1 gallon)??

Included in the article is a table comparing different brands – and which ones are more likely to leave you feeling guilt-free when you’ve finished indulging…

Enjoy ~

Summer's End

2009-09-08T14:18:00.007-04:00

We certainly had some setbacks (little ugly bugs and HOT summer sun to name a few) – and without a doubt learned some things (and took notes for next year) – but all in all, our first summer garden was a success!

We had enough of a harvest to have to get creative in order to not let the fruits of our labor go to waste…one of the most surprising things that we learned was that grilled banana peppers taste GREAT!!

More fun for me, though, is planning and preparing for next year: a new fence to keep the dogs out and a fall planting of strawberries for next spring…

Here’s hoping your gardens did as well as ours ~

Something Fishy

2009-09-02T13:24:00.003-04:00

Unfortunately, my blog has taken a back burner to all the preparations leading up to baby #2…so over the next several months, I’m probably going to rely on things that I’m able to read during my short downtimes to get me from one post to another…here’s one from the Dole Nutrition Institute’s September Nutrition Newsletter – titled Fish Confusion.

I wrote a post almost a year ago addressing a question about mercury and fish (titled “Heavy Metal”) – so this is sort of similar…except this article addresses the relative benefits of fish as a protein source (in comparison to other protein sources that are high in saturated fat)……

One of our favorite (and quick and easy and well liked by ALL of us) mainstay dinners is tuna melts…drain a can (or two) of tuna, mix in your favorite flavors (relish, celery, vinegar…whatever you like), scoop some of the mixture on a piece of bread, add a slice of cheese and another piece of bread, and cook like you would a grilled cheese sandwich…add some fruit and/or vegetables on the side and dinner is served!

Yummy!!

Raising Healthy Children

2009-07-23T13:23:00.003-04:00

I recently read a Parents magazine article titled “Raise a Slim Kid in a Supersize World” (online the article is titled “Raise a Healthy Kid in a Supersize World”)…overall, I found it to be a pretty good one, so I thought I’d share it here.

Of course, being my opinionated self, I’ve decided to highlight – and comment on – three things from the article:

1) According to the Kaiser Family Foundation “a third of kids ages 6 and under have a television in their room”

WHAT?! TVs out of the bedroom, people!

2) The article states that “a child may need to try a new food up to ten times before accepting it”

Really, the number is much higher. Ellyn Satter (an internationally recognized authority on eating and feeding) suggests children “warm up slowly to unfamiliar foods and may have to see, watch you eat, touch or taste a food 15 or 20 times before they learn to like it”

3) For the third times in 6 months, Parents magazine has declared [some form of the following] “the AAP now recommends low-fat milk starting at age 1 for toddlers who are heavy or who have a family history of obesity, high cholesterol, or heart disease”

In all three of the cases, this information has been included in the article as a side note in a text box (as opposed to text directly in the article) and it has not been referenced…because this applies to my family – and because I haven’t been able to find documentation thus far backing the statements up – I have made follow up inquires to my pediatrician, my fellow registered dieticians, Parents magazine, and the AAP to learn more about the new recommendation (and the research behind it)……and, so far, I’ve come up UNSUCCESSFUL!

However, in response to an email inquiry, one of my ex-coworkers made a good point to me, which was this: kids (particularly infants and toddlers) need a certain amount of fat to develop properly – so if you are a nutrition conscious parent (as I am), giving your 1 year old whole milk (despite the family history of heart disease) is probably okay, as he/she isn’t bombarded with fat from other foods (like junk food and fast food, etc)…it’s only when an infant or toddler is getting too much fat from other sources that switching from whole milk to reduced-fat milk may be beneficial…

My “take home” from her response was to keep my child on whole milk (since he doesn’t get huge amounts of fat from other foods) until his second birthday, which is when the AAP recommends switching to reduced-fat milk for ALL children……

…long post, I know – but worth it…I think……

(I've added the American Academy of Pediatrics to my Good Resources list)

Sales Tax on SUGAR?!

2009-07-20T07:28:00.003-04:00

I found it interesting that the results from my most recent poll (although limited because of a small sample size) were split down the middle…perhaps that’s why the debate’s still on (both federally and at the state level)……

I, myself, am torn as well. There seems to be pretty good arguments on either side as to whether or not a sales tax on sugar sweetened beverages would be beneficial to the masses.

Incase you haven’t heard anything about this issue, here are a few links to get you up to speed:

Business Week – The Debate Room: Tax Sugary Soft Drinks

Center on Budget and Policy Priorities: Taxing High-Sugar Soft Drinks Could Help Pay For Health Care Reform

Mercatus Center – George Mason University: Taxing Sins: Are Excise Taxes Efficient?

Yuck-O!

2009-07-07T13:12:00.003-04:00

I have to admit, if a vegetable turns sickeningly sweet once it’s been cooked, I rarely enjoy eating it…and when I was a kid, cooked carrots were the absolute worst thing that you could present to me at the dinner table (fortunately, neither of my parents liked peas – so that was one vegetable that I never had to worry about)……

Now, however, I’m responsible for making sure my own child gets a balanced diet – and that means putting some color on his plate. Fortunately, there are tons of options for getting in all those important vitamins and minerals – so when you have a picky toddler (or teenager, really), you don’t have to feel defeated when they flat out REFUSE to eat your famous cooked vegetable dish…

Here is a chart – provided by the CDC – on excellent sources of certain nutrients…

It’s good to know that peas (which are an excellent source of fiber) can easily be replaced by a multitude of beans, or even lentils or artichokes…and, even thought it didn’t make this specific list, butternut squash is a great substitute for cooked carrots (at least MY toddler thinks so)!

Here is the recipe that I use when making mashed butternut squash:

Ingredients

1 medium butternut squash
brown sugar, butter, salt, and pepper to taste (optional)

Directions

Cut squash in half and remove seeds. Place in baking dish, cut side down, in about 1 inch of water. Bake at 400ºF for 45 minutes or until tender (if you can poke it with a fork – through the skin and into the squash – without much resistance, it’s done). Remove from oven, let cool. Scoop out flesh into bowl, add seasonings, and serve!

(we actually don’t add anything extra to the squash – it’s natural flavor is pretty tasty all on its own – but I’ve added the option for those who are used to seasoning their cooked vegetables)

If squash just isn’t your thing – or you prefer to get your vitamins and minerals from fruit instead – you can visit CDC’s page on fruits and vegetables…or search their database for other recipes that might be more your style……

Good Sources of Calcium

2009-07-01T12:50:00.002-04:00

If one does not eat lots of dairy, where does one find a good source of calcium?

Here is a link to the NIH Office of Dietary Supplement’s fact sheet on calcium (including what foods – other than dairy – provide calcium)…it should have everything that you would ever want to know on the subject!

Hope this helps ~

July is National Blueberry Month!

2009-06-30T12:42:00.003-04:00

When we moved into our current house we found three very small blueberry bushes in our front yard. Soon after we made a plan for landscaping our yard, we defined a fruit area within our garden space and moved the bushes there (we just planted a fig tree, and we’re looking forward to getting some strawberry transplants from my parents this fall)…

A little over a year later, the bushes are producing just enough to get a [toddler-sized] handful of ripe blueberries every day or two – and our toddler LOVES to pick AND eat them (he also likes to pick our grape tomatoes – but he hasn’t developed quite the same level of appreciation for those)!

According to the U.S. Highbush Blueberry Council, blueberries are an indigenous North American species with deep roots in our history (including the legend that Native Americans gave blueberries to the pilgrims, helping them make it through their first winter). Additionally, blueberries are commercially produced in 38 states, with six states accounting for more than 90% of the highbush crop (Michigan, New Jersey, Oregon, North Carolina, Georgia and Washington).

North American blueberries are available from April through October, with the peak season being mid-June to mid-August…and it’s because of this peak season that July was picked – a decade ago – to be the National Blueberry Month…

Here is a pamphlet (also courtesy of the U.S. Highbush Blueberry Council) for kid friendly recipes and fun facts about blueberries ~

Enjoy

Blood Pressure Awareness

2009-05-21T12:07:00.003-04:00

May is Blood Pressure Awareness Month (I almost missed the boat on this one)!

Check out the American Heart Association’s webpage on high blood pressure, and then check yours...

(I’ve also put the American Heart Association on my list of good resources…as they have great, reliable information and tools for a variety of diseases and conditions related to heart health)

An Unlikely Use

2009-05-13T13:05:00.005-04:00

We’ve got a system set up at our house where we plan out the dinner menu a week at a time – and it turned out that yesterday’s entrée was pasta…

As I started pulling things out in preparation, I realized that I was faced with several challenges – one, since I’ve been pregnant, I haven’t tolerated onions or garlic very well; two, dinners that don’t have a lot of protein leave my whole family wanting more an hour later; and three, my child has been suffering from textural issues……

My pasta sauce is LOADED with onions and garlic, has nothing but veggies – which means very little protein, and is CHUNKY!!!

What to do??

...add beans!

I know, I know – I was skeptical even as I was pouring them in…but the meal turned out to be an unexpected, and tasty, surprise…

Here’s the recipe – just incase my story has intrigued you:

ROTINI PASTA WITH BEAN MARINARA

Ingredients

¼ cup olive oil
1 garlic clove, minced
½ medium onion, diced
1 green bell pepper, diced
½ teaspoon red pepper flakes (optional)
1 Tablespoon Italian seasoning
2 15oz cans of stewed tomatoes
1 15oz can of northern beans
1 6oz can of tomato paste
1 box Rotini noodles
Parmesan cheese (as garnish)

Directions

Sauté garlic, onion, green pepper, and spices in oil, stirring often, until tender. Drain and thoroughly rinse beans. Add beans, stewed tomatoes, and tomato paste to onions and green peppers. Simmer on low, stirring occasionally, until warm. Pour sauce in blender and purée until smooth. Pour sauce back into pot and cook on low heat until ready to serve.

Cook noodles according to directions on box. Salt to taste at table.

Serves 4, with leftovers.

(I chose Rotini noodles because I knew they would catch the sauce – and because little fingers can grab at them fairly easily)

Enjoy ~

Electrolytes

2009-04-30T14:21:00.006-04:00

What are electrolytes? And how do they function in the body??

Electrolytes are minerals in your blood and other body fluids that carry an electric charge. Your body acquires electrolytes from the foods and drinks that you consume.

Maintaining the right balance of electrolytes is important for blood chemistry and other body functions – and when the amount of water in your body changes, electrolyte levels can become too high or too low. This is most likely to happen in the presence of vomiting, diarrhea, and/or excessive sweating, or when there are kidney problems – or with certain medications.

In most cases, individuals have the hardest time keeping their calcium, sodium, and potassium levels balanced…for that reason, I’ll focus the second part of my answer on those three electrolytes……

Calcium: Calcium’s main function is to support the physical structure of bones and teeth. Other than that, calcium is found and used throughout the body for muscle contraction, blood vessel contraction and expansion, hormone and enzyme secretion, and nervous system function.

Sodium: Sodium regulates the total amount of water in the body. The transmission of sodium into and out of individual cells plays a role in critical body functions – and the movement of sodium throughout the body is used to generate electrical signals which are required for many communication processes (ie – brain, nervous system, and muscles).

Potassium: The proper level of potassium within individual cells is essential for normal cell function. Potassium is used by the body to assist in creating proteins from individual amino acids, to aid in muscle function, and to regulate heartbeat and acid-base balance.

Hope this helps!

How Does Your Garden Grow?

2009-04-28T13:21:00.005-04:00

The time is upon us – farmers markets and nurseries in our area are full of seasonal fruit, vegetable, and herb seedlings…

We (or, I should say, my husband) spent most of our time this past weekend planning out and establishing our summer garden. We’ve planted eggplant, squash, zucchini, cucumber, and a few varieties of tomatoes and peppers – along with rosemary, basil, cilantro, mint, and lavender…

I’m very excited about watching the garden grow – and harvesting from it!

Better Homes and Gardens magazine is a great resource for anyone looking to start their own garden (edible, or otherwise) – here are two links to article collections for both vegetable and herb gardening:

Vegetable Gardening
Herb Gardening

Enjoy ~

The Benefits of Caffeine

2009-04-20T13:03:00.005-04:00

The much awaited, much anticipated…caffeine!

As I was looking back through my references for this post, I realized how backed up I actually was…the Nutrition Action article that I am pulling info from is actually from March 2008 – I think I finally got to the issue sometime at the end of the year, and then with all the other things that I wanted to post on (and my short break), actually getting to this topic has taken me A YEAR!

Caffeine actually does its magic by blocking a molecule in your body, called adenosine, from attaching to brain cells and increasing sleepiness. Adenosine is also responsible for widening blood vessels – and therefore, when caffeine blocks it, blood vessels are constricted and headaches usually vanish…

In addition to helping with headaches, research shows that caffeine may also help lower the risk of developing Parkinson’s Disease and gallstones and increase mental (alertness and reaction time) and physical (endurance) performance, as well as mood.

On the other hand, caffeine isn’t as useful when you are trying to get more sleep (obviously), counteract the effects of alcohol, or get relief from migraine headaches – and at high doses, caffeine can affect fertility, miscarriage, and birth defects.

There are other things that have been associated with caffeine intake in the past, but current research is actually questioning those links (at least when caffeine is consumed in moderate, healthy amounts) – these include: increased risk for heart disease, cancer, high blood pressure, osteoporosis, dehydration, PMS, and weight loss, and stunted growth in children…

For more information on the research associated with any of these topics – and for a table including the amounts of caffeine found in common foods and drinks – please refer to the Nutrition Action article link above!

I hope this post finds you all well (and that you enjoyed it with a steaming cup-o-joe) ~

Short Sabbatical

2009-02-24T12:58:00.001-05:00

It’s been awhile, and while I would like to say the wait is over, I have to admit it’s not.

I apologize to those of you who have “submitted” questions and haven’t gotten any answers…and to those of you who have answered the coffee poll without yet getting to read what current research has to say about caffeine, I’m sorry……

I haven’t prepared an excuse, and can only say that I’ve been too busy to etch out time to devote myself [the way that I like to] to posting on my blog.

But, please have no fear – I haven’t lost interest!

Please continue to send me your questions and I’ll keep adding them to my list – and I promise I’ll get to my caffeine post as soon as I can…

And, as always, thanks for coming back ~

Dress it Up!

2009-01-27T14:38:00.002-05:00

I think, by far, my favorite salad dressing is Balsamic Vinaigrette - especially if the salad has sweet fruit in it…

If the only way you’re able to stomach your veggies is with a tasty salad dressing, then it’s definitely a do! However, there are some things that you should remember about salad dressings:

Almost all salad dressings have their fair share of sodium – be mindful.

Almost all salad dressings have fat (and the “fat free” kinds usually don’t taste that great) – just remember some have more unsaturated fat (think oily dressings) and some have more saturated fat (think creamy dressings).

Two tablespoons equals one serving – ignoring the serving size just negates all the good things you’re doing for your body by eating veggies in the first place.

So…two ways to make sure you’re sticking to the allotted two tablespoons:

Put your salad in a container with the recommended serving size and toss until it’s all mixed together (and evenly coated)

Get your dressing on the side and coat your fork with it before each bite (trust me – you’d be surprised how well this one works)

Do You Recall?

2009-01-23T19:33:00.008-05:00

Do you remember the Salmonella food poisoning outbreak associated with Peter Pan peanut butter (in mid- to late 2007)??

Some of you may have heard about the more recent outbreak of food poisoning associated with Salmonella and peanuts (I actually hadn’t until my husband told me about it). Because the players are so similar to the previous outbreak/recall, there’s a chance you might be confused about what this current one is all about…so, in an effort to keep my readers well informed and disease-free, I thought I’d post some information about the current recall.

An important difference to note about this one – as opposed to the recall in 2007 – is that it isn’t associated with peanut butter sold in retail stores. This recall is targeting products made with peanut and peanut butter products (such as peanut butter cookies, crackers, and ice cream), including peanut butter flavored dog biscuits.

For a list of recalled products, visit this FDA webpage (which also includes other important, and up to date, information on the recall).

Salted vs. Unsalted Butter

2009-01-18T14:47:00.001-05:00

This is actually a question that I asked myself over the holidays (during bouts of baking)…my mom always buys unsalted butter (and, for that reason, so do I). But what’s the difference, besides the obvious, and when should you use which??

So I turned to my trusted cook book (one that I would recommend everyone having), Joy of Cooking, and this is what it said:

“All butter is made from cream and…[has] a fat content of at least 80 percent…the remaining 14 to 20 percent is largely water…small amounts of salt are sometimes added for flavor or for preservation action…although the salt content [varies] by brand, 1 stick of salted butter generally contains about 3/8 teaspoon salt.”

Both salted and unsalted butter can absorb other flavors (which, I now know, is why butter has its own compartment in the refrigerator) and should be used within a week of the date stamped on the package.

Based on this – and from a health standpoint – it makes the most sense to me to make a habit of using unsalted butter…unless a recipe calls for the other (and even then I would experiment to see if unsalted could be substituted), or you know that you won’t go through the butter quickly enough (in which case the salted butter may keep for longer)……

Almonds

2009-01-12T12:34:00.004-05:00

Wow! A whopping 85% of you like almonds the most (of the choices, I think that I probably would have picked them, too – although I really like pistachios)…

Here are some resources for you “almond lovers” (including recipes, nutrition, storage and usage, etc.) – and an interesting “fact sheet” on the history of almonds – both provided by the Almond Board of California…

Enjoy ~

Road Trip!

2009-01-11T13:39:00.005-05:00

I’m glad to hear that my new poll approach is appreciated:

I voted! I love it! I have to have water and coffee for the road trip…and usually something to eat with my coffee…oftentimes homemade trail mix of some sort. I probably go a bit over the palm-full of nuts – need to watch myself on that one. But they're so tasty!

…I really wanted to find some online polls that ranked the top road trip foods – and then do some sort of nutritional analysis, or something – but most of my searches ended up producing articles instead of lists. And most of the articles focused on exactly what I was going to summarize my post with: planning out a healthy snack – or two – for your road trip is pretty easy (and probably more cost-efficient and health-friendly, too)……

Here are three things for 43% of you to consider when planning out YOUR next road trip:

Protein and fat take longer to digest than carbohydrates (so a handful of walnuts would keep you feeling full longer than a handful of SweeTarts would)

Caffeine is a diuretic (so you’ll have to take more bathroom breaks)

Fresh fruits and vegetables are Nature’s “fast food” (sorry, I just had to)

It’s 2009 – GO NUTS!

2009-01-05T12:07:00.001-05:00

I’ve gotten a lot of questions about health benefits of nuts. Lots of people are interested in this topic – and based on Dole’s newest newsletter – lots of research is being done……

There’s no doubt: nuts can be a good addition to a well balanced diet – but just remember that the recommended 5 ounces a week can fit into the palm of your hand (if you have small hands, maybe the palm of BOTH your hands)…so watch your portions! And, just like the newsletter said, try to avoid salted nuts – they may taste better to you, but too much salt isn’t good for your cardiovascular health!!

…staying true to form, I’ve added another poll question……

Don’t forget to vote ~

What’s Your Opinion?

2009-01-03T14:09:00.002-05:00

Someone recently told me [essentially] that they don’t like answering my “poll” questions because they are really trivia questions – not open for debate or opinion…I hadn’t really thought about it that way before, but completely saw the point!

It's because of this enlightenment that I’ve decided to try a trial run with real poll questions (hopefully, somehow, also managing to pull some useful nutrition/healthy living info into the mix as well) – the first one's up, so vote your opinionated heart out!!

Happy 2009 ~

Carrots Really ARE Good for Reindeer

2008-12-23T09:14:00.002-05:00

Back in October I talked a little bit about vitamin A’s ability to [probably] decrease the risk of lung cancer…but what I didn’t mention was the earliest found health link to vitamin A: curing night-blindness. The ancient Egyptians knew that eating liver helped “heal” night-blindness (even though they had no idea why) – what we now know is that liver is a rich source of vitamin A…

(now, if you read the link I provided carefully, you already know this story)

For those of you who aren’t big fans of liver, there are many other options for getting your daily dose of vitamin A – including carrots, of course! One [average sized] raw carrot packs a whopping 175% of your daily value (for other options, I’ll send you back to the link I’ve already provided on vitamin A)……

So…remember to put out a plate of carrots on Christmas Eve, watch out for flying reindeer, and have a merry, merry Christmas!!

Christmas Cookies

2008-12-21T11:59:00.003-05:00

The last post was in honor of December birthdays…this post – and poll question – is in honor of the CHRISTMAS COOKIE!

Now, of course, there are TONS of variations of chocolate chip cookies (Nestlé vs. Nabisco, big chunk vs. bite size, snack-n-pack vs. scoop-n-bake, etc.) – but after numerous searches online, I’ve come to the conclusion that the average “serving size” is pretty much the same amount of TOTAL cookie across the board…so a “serving size” of snack-n-pack is the whole bag, and a “serving size” of scoop-n-bake is three to four 1.5 inch dough balls – but both have approximately the same amount of total grams……

With that said, the average amount of sodium in a serving of chocolate chip cookies is about 90mg (answer B) – a nice surprise for 54% of you. It may not seem like a lot, but if you’ve got high blood pressure and are trying to keep your intake below 1300mg daily, these small amounts really add up!

For those of you who would like to try a low-sodium Christmas cookie, I’ll offer this recipe [thanks Mom!]:

No Bake Oatmeal Almond Cookies

Ingredients:
2 cups granulated sugar
1/4 cup butter
1/2 cup milk
3/4 cup almond butter
1 teaspoon almond extract
3 cups old fashioned oatmeal

Directions:
1 – Over medium heat, bring sugar, butter, and milk to a full boil

2 – Remove mixture from heat and add almond butter and almond extract

3 – After combined, add oatmeal and mix thoroughly

4 – Drop by teaspoonfuls onto waxed paper (these harden quickly, so be diligent)

5 – When cool, pack (single layered) in Tupperware or other air-tight container to store

I did a quick nutritional analysis on the recipe and – if you can get 48 cookies out of the batter (which is about 2 Tablespoons each) – the numbers look like this:

1 cookie has about 80 calories, 3g total fat, 1g saturated fat, 2.5mg cholesterol, 1.5mg sodium, and 1.5g protein

…I have to admit, as of this post, I haven’t actually tried the recipe out (or tasted the product) – but no-bake, oatmeal-almond sounds like a winner to me!!

Enjoy ~

December Birthdays

2008-12-17T20:18:00.003-05:00

This post is in honor of all those people out there who celebrate their birthdays in the month of December…

I, myself, have never had any reason to complain about my birthday being forgotten (or ignored) during this busy holiday season…but I’ve shared many stories with others who can’t say the same. So, here is my “Happy Birthday” to all of you:

A little bit of history on birthday cakes (mine this year was banana bread with chocolate chips – my favorite!)……

Flaxseed and Flaxseed Oil

2008-12-08T13:28:00.002-05:00

I recently received an email asking if I remembered saying anything negative about flaxseed oil…I don’t – but I’m having a hard time remembering much these days……

I figured the easiest way to address this would be to post a link to a factsheet on flaxseed and flaxseed oil.

Be aware: there is a difference between the two (how they’re taken, how they’re beneficial, etc.) – there are also side effects and cautions…

As I’ve said in the past, every case is different – if you supplement your diet with either flaxseed or flaxseed oil, especially if you have other health conditions and take medicine for them, you should tell your doctor that you are using the supplement (and you should read the “side effects and cautions” section in the factsheet carefully).

Hope this helps ~

Microwave This.

2008-12-05T10:12:00.005-05:00

Does cooking vegetables in the microwave really decrease the nutrient value??

Two studies done in 2007 – one on Brassica vegetables and the other on broccoli – claimed that boiling, rather than microwaving vegetables, was more likely to reduce nutrient content.

In the first one, Effect of storage, processing and cooking on glucosinolate content of Brassica vegetables (Song L, et al, Food and Chemical Toxicology – Feb 2007), 7 major glucosinolates in broccoli, brussels sprouts, cauliflower and green cabbage were examined. It was found that “cooking by steaming, microwaving and stir-fry did not produce significant loss of glucosinolates whereas boiling showed significant losses by leaching into cooking water. Most of the loss of the glucosinolates (approximately 90%) was detected in the cooking water.”

(Glucosinolates are known to be toxic to humans in high doses, however at subtoxic doses their products of metabolism act as chemoprotective agents against certain carcinogens)

The second study, The influence of processing and preservation on the retention of health-promoting compounds in broccoli (Galgano F, et al, Journal of Food Science – March 2007), looked at the effects of different cooking and storing methods on the amount of vitamin C in broccoli. It found that “boiling and steaming caused significant vitamin C losses, 34% and 22%, respectively, while with [microwaving and pressure-cooking] more than 90% retention was observed.”

So, to [kind of] answer the question – based on these two studies – microwaving vegetables is better than boiling them…unless you’re incorporating fresh vegetables (because these have the most nutrient content to begin with) into sauces, soups, or stews, where the water leached out of the vegetables when they are cooked is still consumed by nature of the dish……

Thanksgiving Sides

2008-11-25T11:13:00.006-05:00

This poll question was actually my Mom’s idea (I’m a firm believer in giving credit where credit is due)...and the answer depends on which recipes you choose.

I’ve gone as classic as possible – the green bean casserole and pumpkin pie recipes came off the French’s and Libby’s cans, respectively – and the candied yams and mashed potatoes and gravy came from Betty Crocker (although, I have to admit that I modified the candied yams recipe to include orange juice and marshmallows, and the gravy to have giblets)…there are several ways that you can modify all four of the recipes that I chose, making them all a little better for you…

One of the biggest modifications that you can make is to cook with low-fat/fat free milk or milk products (like light whipping cream for the mashed potatoes and skim evaporated milk for the pumpkin pie) – additionally, using frozen, instead of canned, green beans in the green bean casserole (which I did for my analysis) will decrease the sodium content dramatically, and including the orange juice in the candied yams actually boosts the amount of vitamin C per serving…and as yummy as deep-dish is, using a smaller pie crust will [obviously] decrease the guilt of a second slice of pie……

…and here are the results (keep in mind the serving sizes – one half cup of candied yams, green beans, and mashed potatoes, and only 2 tablespoons of gravy and one eighth of the pumpkin pie):

I was pretty surprised to learn that, without a doubt, the mashed potatoes and gravy came in first for worst (answer C)! Amazingly, the giblets didn’t really contribute to the numbers – if you leave them out the only major changes you see are a decrease in cholesterol (from 81mg to 55mg) and a decrease in vitamin A (from 77% to 12%) – certainly not enough to knock it off the pedestal…it looks like if you’re going classic, the best side to choose is the candied yams – they have the least amount of fat, cholesterol, and sodium, and offer the most nutrients per serving…

So, skip the mashed potatoes, take [guilt-free] seconds of the yams, and have a happy, happy Thanksgiving!!

Chew on This!

2008-11-23T11:36:00.003-05:00

Chewing gum is beneficial to your health…but please, when you’re done, put it in the trash where it belongs (stepping in gum is almost as frustrating as stepping in dog poop)!!

The Skinny on Soy

2008-11-20T12:17:00.004-05:00

What's your take on soy? Good protein and vitamin source or hormone mimicker and carcinogen? Has the 'damage already been done,' so to speak, for my having drunk soy milk for about 2 yrs??

This question got lost in the shuffle – so sorry for the long wait!!

I have to be honest – I’m not sure the best way to go about answering this one…

As a dietitian, I’m well aware of the known benefits (and conflicting research) of soy…however – although I’m vegetarian – I don’t consume tons of soy products, so I guess I’ve never really thought long and hard about the safety of soy.

I did a little browsing on the internet and was most impressed with the thoroughness of the information offered by MedlinePlus. I hope the answer you are looking for lies somewhere within……

It’s Getting Cold Outside!

2008-11-18T11:48:00.001-05:00

Did you know that shivering can burn up to 400 calories an hour?!

(check out these other interesting facts about exercising in the cold)

Percent Daily Value

2008-11-13T11:23:00.004-05:00

Can you explain the concept behind the “% daily value” on the Nutrition Facts label – and how it relates to my diet?

The point of including the percent daily value on the Nutrition Facts label was to help individuals get a better idea of what their daily diet was composed of – something to help a consumer see how an individual food fit into their overall daily diet…the main idea being that when someone bit into a Snickers bar – and hopefully turned the package over – they would realize that they were eating almost a quarter of their daily allowance of total fat in 4 bites.

The percentages are based on a 2000 calorie diet (which is stated on all Nutrition Facts labels…along with the statement “Your daily values may be higher or lower depending on your calorie needs.”). One of the main reasons why this level was chosen – based on an article put out by the Food and Drug Administration in 1999 titled “The Food Label” – was because it approximates the caloric requirements for postmenopausal women (with this group having the highest risk for excessive intake of calories and fat).

Unless you are interested in confusing historical facts, and even more confusing acronyms, all you really need to know is that the main dietary standards used to calculate the percent daily values look something like this (and are based on several years’ worth of research):

fat: less than 65 grams of total fat daily (based on ~30% of daily calories)
saturated fat: less than 20 grams of saturated fat daily (based on ~10% of daily calories)
carbohydrate: 300 grams of carbohydrates daily (based on 60% of daily calories)
protein: 50 grams of protein daily (based on 10% of daily calories)
fiber: ~25 grams daily
cholesterol: less than 300 mg daily
sodium: less than 2,400 mg daily

There are other nutrients whose percentage of daily value appear on most Nutrition Facts labels (like calcium and vitamin C), but the big players – according to current public health recommendations – are the ones listed above.

What all this means is that, based on a 2000 calorie diet, a granola bar with 30 grams of carbohydrates contains 10% of the daily value of carbohydrates [(30 x 100) / 300 = 10%]…or a can of soup with 800 mg of sodium contains 33% of the daily value of sodium [(800 x 100) / 2400 = 33%]…however, if your daily caloric intake is only 1700, then the percent daily values would change for the nutrients whose “daily amounts” are determined by percentage of daily calories; likewise for someone needing 2400 calories.

For example, a Snickers bar has about 14 grams of total fat, which is roughly 22% of the daily value for someone who needs 2000 calories a day…but for someone who only needs 1700 calories a day, with 30% of those calories coming from fat (which translates into 57 grams), 14 grams of total fat is almost 25% of their daily value – and for someone who needs 2400 calories a day, with 30% of those calories coming from fat (which translates into 80 grams), 14 grams of total fat is approximately 18% of their daily value…

Ultimately, for those of you who don’t like math, if you need less than 2000 calories a day, the “% daily values” that appear on a Nutrition Facts label will increase slightly – and for those of you who may need more than 2000 calories a day, the “% daily values” will decrease slightly……

After reading back through this [I’m pretty sure this is my longest post yet], I’m struck by how baffling it may sound to someone who doesn’t play around with these numbers on a daily basis…I’m pretty sure this has always been a challenge for the FDA – developing standards for food labels that are informative and helpful without being confusing…very, very tricky!!

…I hope that this post has at least reduced the perplexity somewhat……

Tootsie Rolls and Trans Fat

2008-11-11T11:39:00.001-05:00

…so…we ended up having LOTS of candy left over after Halloween……

One evening while I was watching a movie (and eating some of said candy), I got curious and flipped the wrapper over to see what the ingredients were – and I was astonished to find trans fat on the list! I was so shocked that I immediately went to the candy bowl and started scouring individual labels for the dreaded trans fat…I guess the main reason for my surprise is that there is still a lot of commotion being made about getting rid of trans fat, but I’ve never heard of a campaign directed at the candy industry (fast food, crackers and cookies, yes – but candy, no)…

So, which candy DOESN’T contain trans fat?? Sweet tarts (answer D) – good job to my 3 loyal followers!

This goes to show – once again – that even when you’re a professional, you can still learn new things in your field…

Yummy Yummy in My Tummy

2008-10-31T12:08:00.002-04:00

Today’s post is for all those parents out there whose kids are raiding the neighborhood tonight – because I’m all about some public health…and because 20% of kids actually eat ALL of their Halloween candy (answer C)……

Three things that you can do to make sure your child’s Halloween candy is safe for him/her to eat:

Check the ingredients if your child has any food allergies

Look for choking hazards (including hard candy and chewing gum if you have younger children)

Throw out unwrapped treats or anything that looks like it may have been opened or tampered with

Wishing you a Happy Halloween ~

How Did I Gain SIXTY Pounds?

2008-10-29T20:45:00.005-04:00

Are there any good references out there for nutrition during pregnancy?

When I was pregnant, I relied heavily on the “What to Expect” book (which had a pretty decent chapter on nutrition) – there’s even a website now…speaking of those, I’m a huge fan of BabyCenter, which I’m sure has a link to nutrition info as well……

If you’re looking solely for nutrition information, and don’t want to sift through all the other pregnancy material the above two suggestions offer, MyPyramid now has a special section for moms (go us!) - and the American Dietetic Association has a position paper (for those who like the technical stuff), too…

If anyone else used anything else during their pregnancy, please feel free to share!!

State Fair Food

2008-10-22T11:40:00.003-04:00

I’m baaack!

…and just in time for the NC State Fair…

It’s just another one of those fall activities that makes me crave this time of year…and in honor of the state fair, I thought I would post this link to a WebMD article on fair food (or should I say, BEWARE: FOOD!)……

(I’ve also added WebMD to my “Good Resources” list)

Questions and Comments

2008-10-11T12:13:00.001-04:00

For those of you who pay close enough attention, you’ll have noticed that I’ve been posting less often these days…the fall is a busy time for my household! Fall yard work and our family’s annual camping trip will take precedence this month – and leave me little time for my other favorite activity: vocalizing my opinions…

Although there haven’t been many posts, you will note that there have been a record number of comments – please read through those, too, as follow-up questions and answers are just as interesting as the original post (at least I like to think so).

Please continue to send in your comments and questions – and check back frequently! I will be sure to answer both, as well as provide new topics, as my schedule allows…

…and, as always, thanks for reading!!

Keeping the Weight Off

2008-10-07T11:42:00.002-04:00

Believe it or not, of the seven main things that people do to “keep the weight off” eating six smaller meals a day is not one of them! (MC answer: C)

In the Jan/Feb2008 issue of CSPI’s Nutrition Healthletter, Rena Wing (co-founder of the National Weight Control Registry) was interviewed on what she has learned about losing weight, and keeping it off; and the seven primary things that people do to maintain their current weight are to eat a low-calorie diet, eat a consistent diet from day to day, eat breakfast, stay very physically active, weigh themselves frequently, watch only a limited amount of television, and not let a small weight gain become any bigger.

Side note: I’ve been using a lot of CSPI’s news lately – as you’ll know if you’ve been paying attention – because I’ve got a stack of newsletters, going a year back, that I’ve finally gotten the time to sift through…and their stuff is always interesting to me……

If you’ve also found these past few posts interesting, consider subscribing: Nutrition Action Healthletter

Take a Deep Breath

2008-10-06T20:25:00.005-04:00

There is probable evidence that eating foods containing carotenoids - a "type" of vitamin A - decreases the risk of lung cancer. (Multiple Choice Answer: A)

Here’s a little bit of information about vitamin A.

And here’s a little bit of information about WCRF International – the World Cancer Research Fund – who, partnered with the American Institute for Cancer Research, published a report titled: Food, Nutrition, Physical Activity and the Prevention of Cancer: a Global Perspective (which is where the answer to this poll question came from).

For those of you who are wondering, there is also probable evidence that the risk of developing prostate cancer – for the 71% who chose this as the answer – is decreased when intake of lycopene and/or selenium is increased…as is the risk of pancreas cancer with increased intake of folate, and the risk of stomach cancer with increased intake of fruits and non-starchy vegetables……

Folic Acid

2008-10-02T16:58:00.001-04:00

It turns out that folic acid in excess can increases the risk of developing colon/rectal cancer (according to research published by the American Journal of Clinical Nutrition in 2007, and reported by CSPI Nutrition Healthletter’s November 2007 issue).

Folic acid – the synthetic form of folate – is a B vitamin that is most well known for lowering the risk of neural tube defects. In fact, most grain products are now fortified with folic acid (something started in the late 90s) to address this issue – and because folic acid fortification was so successful in decreasing the incidence of neural tube defects, researchers wanted to know if it helped decrease other risks as well……

I didn’t choose this topic to scare people away from folic acid…rather to remind them that sometimes you CAN get too much of a good thing…

The upshot of this research is that health professionals are now recommending that if you take a daily multivitamin that contains 400mcg of folic acid (which is 100% of the recommended daily value) try to avoid eating foods – namely cereals – on a daily basis that are fortified with 400mcg of folic acid…

Of course, and this is my opinion only, if you are of child-bearing age and are trying to get pregnant, or you ARE pregnant, you should be taking a prenatal vitamin (which has more folic acid in it than a regular multivitamin) – and I would suggest that, if the only thing getting you through morning sickness is a big bowl of cereal, then this isn’t something you should be worrying too much about (morning sickness, and pregnancy for that matter, are short term when compared to an average life span – and increasing your folic acid intake for a short period of time to decrease a very real risk is worth it…in the long term)……

Colorado

2008-09-21T20:37:00.006-04:00

Some of you may have noticed that I changed the poll closing dates (and added a new one!)…I did this because I’m going on vacation……to Colorado!

I am really excited, as I’ve only been there once before (and absolutely fell in love with it) – and because I’ll be there with my family (new experiences are so much better when you share them with those you love)…

Because you can define “vacation” as a period spent away from home or business in travel or recreation, I won’t be blogging while I’m there…but I thought I’d leave you with this tidbit about Colorado: as of 2007 it has the lowest rate of adult obesity in the Nation…at almost 19%!! North Carolina has the 11th highest rate – at 28% – with Mississippi leading the nation at 32%...make sure to check out this map – it chronicles over 20 years worth of obesity data (thanks, CDC!)……

Kiwi Berries

2008-09-19T20:16:00.001-04:00

One word: YUM!

Now - this isn’t because I’ve had them before……but how can you go wrong with a bite-sized [no mess], always-sweet kiwi??

Check out KiwiBerry Direct’s consumer education page – it’s got all you need to know…once you’re done reading, I’m sure you’ll be tempted to run right out to the store and buy some (they’re in season in the fall)!!

Protein Predicament

2008-09-16T15:20:00.004-04:00

I'm a lifelong vegetarian and a semi-new athlete – I just started grad school, and am quickly finding out how difficult it is to prepare meals at home…I'm at healthy weight – I'm not losing weight – but I think I need to increase my protein needs! Help! I hate peanut butter and I don't want to always eat tofu! How do I get more protein in my diet!

The cover story in CSPI’s Nutrition Action Health Letter (Jan/Feb 2008) has a list of top protein foods from different food groups – I tried to find the article in their online archive (so I could include a link), but this particular one wasn’t available (figures)……

Keeping in mind the vegetarian status and the time constraints, I would suggest these 5 foods to boost your protein intake:

Canned tuna (21g protein in one can)
Cottage cheese (13g protein in 1/2 cup)
Kashi GoLean cereal (13g protein in 1 cup)
Soy nuts (12g protein in 1/4 cup)
Soy milk (11g protein in 1 cup)

The cereal is a no-brainer, and the soy products are easy – no prep necessary. Canned tuna – provided you like it – can be made into tuna salad fairly quickly and put on toasted [whole grain] bread for a yummy sandwich or on top of a salad for a speedy dinner (and, if made in larger quantities, extra can be stored in the fridge for 2nd day use). Cottage cheese is pretty straightforward, too (remember to choose the low-fat/fat-free kind) – you can eat it alone, or with your choice of cut up fruits or vegetables.

Both peanut butter (2 Tbsp) and tofu (3oz) made the CSPI list, too – with 8g and 7g of protein, respectively…just FYI…

And a final contributing tidbit from CSPI – a quick and easy way to determine your daily protein requirements (in grams): it’s about half your body weight (in pounds)……

Heavy Metal

2008-09-15T11:49:00.001-04:00

So…this is one of those areas that I’m not [but should be] really familiar with……

Every time I get a question about mercury and fish, I have to go back to my mainstay reference.

The NORTH CAROLINA freshwater fish that is low in mercury – that many of you may be surprised to learn – is the Bluegill Sunfish.

Of course, this changes from region to region, so it’s important that you look up the most current data for your area…

The Food and Drug Administration (in addition to numerous other things) is responsible for monitoring mercury levels in fish…they have also published a pamphlet on safe practices for all things fish……

Happy Fishing ~

I Think I’m Gonna Throw Up

2008-09-12T13:20:00.004-04:00

Okay, okay – this was a trick. I should have given you Option E: “All of the above”……

It’s true, most of the time you’ll know if you’ve eaten something bad a few hours after you’ve eaten it – you might even figure it out while you’re eating it – but there are those cases where symptoms of “food poisoning” don’t show up for days…

Have you ever gotten sick and tried to rule things out, to no avail (no one else you know is sick, you can’t remember the last time you ate out, etc)??

…yep, probably food poisoning……

Here are two links to some facts on common foodborne pathogens – the information is generally the same, but it’s presented differently, so I thought I’d give you the option:

Foodborne Pathogen Chart
Foodborne Pathogen Article

Overall Nutritional Quality Index

2008-09-11T12:24:00.003-04:00

Have you heard about the Overall Nutritional Quality Index (ONQI)??

I guess if I was still working, it may have been on my radar sooner – but I actually just read about it this past week in my National Geographic magazine (I tried to find the article online, but was unsuccessful – sorry)……

So, here’s the scoop:

The ONQI is an algorithm designed to produce a single score for the “overall nutritional quality” of a food (based on that food’s composition and other nutritional properties). The NuVal(tm) Nutritional Scoring System – which uses the ONQI algorithm – should start to appear on grocery store shelves this fall, and will [theoretically] enable the average shopper to choose healthier foods more easily…

Basically, the ONQI assigns each food a number between 1 and 100 – the closer to 100, the better the food is for you…that means that raw broccoli gets a 100 and regular soda gets a 1 – with roasted sunflower seeds somewhere in between [with a 40].

I’ve gotta say – I’m a little skeptical...I’ll definitely be following the progress of this new “consumer tool” – I’m curious to see just how well it will work……

Bake Me a Cake as Fast as You Can

2008-09-08T11:04:00.001-04:00

Most modern baking powders are double acting, meaning they contain two acid salts – one that is activated by moisture (ex. cream of tartar), and another that is activated by heat (ex. calcium aluminum phosphate).

The main difference between single-acting powders and double-acting powders is that double-acting powders react in two phases and can stand at room temperature for awhile [in dough/batter form] without losing their ability to leaven…

So…what’s the difference between baking powder and baking soda??

Portion Distortion

2008-09-04T11:10:00.004-04:00

Check out these interactive quizzes from the National Heart, Lung, and Blood Institute:

Quiz 1
Quiz 2

Walking, Leg Cramps, Headaches…OH MY!

2008-09-02T20:48:00.004-04:00

Long story short: Active female began training for a 3-day walk. Started getting leg cramps at night. Tried to self-medicate with a multivitamin. Got headaches…

Any ideas what could be causing the headache I got from it? Also, I know it's too early to tell a difference, but I am still feeling cramping in my legs. I have a hard time getting enough potassium through diet alone, but these cramps are really not fun while I am sleeping. Do you think I should get an additional potassium supplement?

Okay…from the little research I’ve been able to do – and keeping in mind that dietary supplements are not one of my strong points, with respect to my nutritional expertise – it seems like iron could be one culprit for the headaches.

If you aren’t used to taking multivitamins – especially in high doses – you could end up suffering from several different side effects (nausea, vomiting, constipation, to name a few)……

Now, because I advocate multivitamin use, I feel like I must say that – when taken properly – multivitamins don’t generally cause problems…they PREVENT them (in the majority of the population)……BUT because of individual circumstance, anyone who is considering taking supplements should talk to their doctor [or a trusted health professional] first – especially if there are other factors to consider (like kidney disease or a heart condition).

As far as individual (as opposed to “multi”) supplements go, I’m definitely no expert…but I would suggest that a calcium/magnesium/potassium supplement might help alleviate the leg cramps without the headache. This is just troubleshooting, but it might make a difference…please keep me posted!

(for function, recommended intakes, upper limits, etc – check out these sites for calcium, magnesium, and potassium)

Real Smooth

2008-08-31T12:24:00.003-04:00

I am trying out smoothies…my idea is to maybe make them for – or in place of – breakfast. Any suggestions for what I could put in there to make a well rounded meal? Any recipes?

This is a GREAT idea! Smoothies for breakfast can be quick, easy, and balanced – provided you use foods from at least three different food groups…in fact, ANY breakfast is balanced if there are foods from at least three different food groups……

From browsing these recipes, it looks like most – if not all – only incorporate two food groups; but they can ALL be modified by tossing in some grain (whether it’s wheat germ, oatmeal, barley, etc.), or by having something else on the side – like half a slice of toast (with peanut butter for some additional protein)…adding something to the side is also helpful if you’re used to eating (as opposed to drinking) your breakfast……

How Many Grams of Protein Does it Take?

2008-08-29T12:06:00.003-04:00

How much protein do you need to eat and what are some protein alternative suggestions [meats are really tough for me to digest now, so I pretty much avoid them – and I do LOVE eggs, but have recently been told my cholesterol level has risen to 234]?

Every situation is different, but the general rule of thumb is that protein should make up 10% to 15% of your total energy intake. Once you know what your total daily calorie goal is – which could be based on a personal decision, or a suggestion/request from a doctor or registered dietitian – you can easily figure out how much that equates to by following this equation:

(total calories x percentage of energy intake) / 4 = total grams of protein per day

(there are 4 calories in each gram of protein – just incase you were wondering where that number came from)

SO – if your daily caloric intake was 1600 and you wanted 12.5% of those calories to come from protein, you would need:

(1600 x .125) / 4 = 50g protein per day

For protein suggestions I’m going to rely on information presented in the MyPyramid website (specifically in the “Meat and Beans” section)...one thing to keep in mind while looking through the MyPyramid information is that it uses ‘ounce equivalents’ for protein intake recommendations (as opposed to grams), which can get confusing – but it also provides you [what I’ll call] a “conversion” chart for translating ounce equivalents into common portion sizes…

In reference to the above question, a great alternative to whole eggs (if you’re concerned about cholesterol) is “Egg Beaters” – which you can find in almost all grocery stores [near the eggs, in little “milk” cartons]……

Hope this helps!!

Let's Salsa!

2008-08-26T10:59:00.005-04:00

I love salsa!!

Especially homemade – but store bought is good, too (higher in sodium, probably – but still good for you)…

In honor of my love of salsa, I thought I’d share with you three additional ways - besides dipping your chips in it - you can use salsa to boost your lycopene intake:

1) mixed with drained black beans and rice for a super-simple burrito filling
2) a cup or two added to your favorite chili recipe for extra kick
3) as the “sauce” in a baked fish [such as tilapia] dish

ENJOY ~

Milk: Does a Body Good?

2008-08-24T11:46:00.007-04:00

Ahhh! I’m so behind…

I think I’ll just go ahead and kill two birds with one stone here and address both poll questions since they’re both closed at this point (thanks for voting!!)…

So – it’s obvious that EVERYONE is watching the Olympics…I was dumbfounded when I heard that Michael Phelps needs between 8000-10000 calories a day to do what he does…

Now, many of you may be thinking that that’s not so hard to do – you can consume 2000 calories easily when you go out to dinner (so doing that 5 times a day isn’t that difficult, right?!)…BUT when you think about how all the food that Michael Phelps eats should be GOOD FOR HIM, it gets a little trickier! Nutrient dense foods are not necessarily energy dense – a cup of carrots only has about 60 calories…that makes getting to 9000 a little bit more of a challenge……but after these Olympics, we all know that – if nothing else – Michael Phelps loves a challenge!

------

Now for the more interesting question (for me at least):

Cow’s milk and infants under one – what’s the deal?

I haven’t found anything that suggests constipation (but you have to remember that when you introduce anything new, the digestive system might take awhile to get back up to speed – so don’t stress out if nothing’s coming out…at least for a couple of days) – so that's not it. And vitamin D overload…also not usually a concern.

That leaves iron-deficiency anemia. Believe it or not the American Academy of Pediatrics (AAP) has found that infants who are given cow’s milk before the age of one (in place of breast milk and/or formula) have been found to have lower intakes of iron (in addition to other things) – and higher intakes of sodium, potassium, and protein. On top of that, cow’s milk may cause a small amount of gastrointestinal blood loss (further decreasing the amount of iron in a baby’s system)…so the answer here is possible iron-deficiency anemia.

This was actually a question that I addressed to myself when I started weaning my baby boy and he refused to take formula with his big-boy meals…do I pump and give breast milk with his dinner…or do I just go ahead and give him cow’s milk (he was around 9 months at the time)??

I talked to some [highly creditable] colleagues and was surprised to learn about the gastrointestinal blood loss issue – I was actually shocked on this one – and so I thought that I would pose it as a poll question.

Here’s the thing. As a mom, you have to pick and choose what you’re going to take the time to worry about (because the alternative…well, it’s just not pretty)…so, what I decided – after reading all there was to read, and talking to all my expert friends – was that this was something that I just wasn’t going to worry about. I’d feed him the cow’s milk and pay attention to the signs…it turns out that his body had developed enough to tolerate it – and now he’s a year old……[hopefully] no harm done.

What's in YOUR Pantry?

2008-08-20T11:48:00.001-04:00

I’m not sure if all the recipes generated by this website are healthy (so don’t hold me to it) – but I DO think this is a great tool to have if you’re low on time and out of ideas!

Enjoy ~

High Fructose Corn Syrup

2008-08-18T20:19:00.004-04:00

I recently heard that there is a link between fructose and obesity – possibly strengthening the link between soft drink consumption and obesity. Is that true?

High fructose corn syrup (HFCS), the sweetener that you find in regular sodas (among other things), has been in the news for several years now – peaking in 2004, I think...

Some of you might be asking what, exactly, is HFCS (I can’t believe they have a dotcom for this!)…I feel like I must say, because I’m providing this link, that I am in no way endorsing [or denouncing] HFCS.

I found it really interesting that 100% of you answered “true” to my poll question linking HFCS consumption to an increase risk of obesity. I’ve done some research of my own – trying to find the most current school of thought about HFCS and fructose and sucrose and metabolism and satiety and over-consumption, etc…and obesity……

AND, the most current ‘review’ I could find [from 2007] said that “based on the currently available evidence, the expert panel concluded that HFCS does not appear to contribute to overweight and obesity any differently than do other energy sources.”

Amazingly, I’m not really opinionated one way or the other about this particular topic – so I’m finding it really difficult to offer you much insight into whether or not you should limit your exposure to HFCS…but I did find an excerpt from an IFIC article that I thought summed it up well:

“What can be said about HFCS? Dr. Peter Havel, from the University of California at Davis, summarized the Experimental Biology symposium well, stating, ‘We can all agree there are no large differences in the metabolic effects of HFCS and sucrose.’ Dr. Richard Forshee, lead author of the CFNAP review, said the expert group concluded that HFCS does not appear to contribute to overweight and obesity any differently than does any other energy source with similar calories. As such, individuals need to be aware of how beverages contribute to calorie intake whether sweetened with HFCS or sucrose.”

Food Cravings and Forbidden Foods

2008-08-14T15:26:00.002-04:00

I wanted to get a post out before the weekend, but I’m running low on me-time, so I’m going to have to keep it short and sweet – keep in mind that what follows is my opinion, and may not be endorsed by all dietitians out there…

I received an email recently – titled “Subscriptions, Sweets, and Sin” – where someone disclosed to me that she’d “been cooking and just finished eating SIX OREO COOKIES!!”…needless to say, I think she was feeling a little guilty. I began to write her back, but then thought [rather conceitedly] that what I was about to say would make a pretty good post……

Sometimes giving in to cravings is okay…sometimes.

If you are generally a good eater, and are reasonably health-conscious, then it’s okay to indulge every once-in-awhile…in fact, it’s probably……healthy!

I find that when I have a craving for some ‘forbidden’ food and try to ignore it, I end up eating other stuff to satisfy the craving…and then I end up eating the thing I wanted in the first place. I also find that sometimes – after eating SIX OREO COOKIES – my stomach doesn’t feel all that well…just a little reminder from my body that 3 might have been enough.

Have you ever noticed that you can have “just a few” if you don’t think of the food as ‘forbidden’??

Give in to your cravings every once-in-awhile, and I bet you’ll find that you end up craving those foods less and less over time.

…and…just because I can’t resist throwing in one of these!

Okra!!

2008-08-12T11:27:00.003-04:00

As promised…a follow-up to my “Home Garden” post!

The amazing flower that I shared with you came from one of the okra plants in my parents’ garden……okra – can you believe it?! I couldn’t (hence the need to take a picture)…

This whole experience raised an important issue for me: home gardening. I grew up in a house that had a home garden – and [still] two of my favorite things to eat are tomato sandwiches and eggplant parmesan.

Now, I tend to focus on what people choose to eat (and not eat) – and I can honestly say that tomatoes and eggplant are not at the top of the “My Favorite Foods” list for most people…

My point here is that when you are exposed to things (many, many, many times) you are more likely to accept them – this holds true for a lot of stuff, actually.

Not only does a home garden expose you to different types of fruits and vegetables, it also exposes you to the process…

Kids dig the process!

Children love learning about new things – and home gardening is a great way to teach them about healthy eating. An added bonus: because of our innate need to nurture, kids will feel ownership over those cool plants growing in their back yard – AND when it comes time to harvest, they will be more likely to try out the foods that they helped grow…

Sometimes rejection is just a fear of the unknown – once kids know everything there is to know, because they’ve seen the process from start to finish (YES – let them help make that eggplant parmesan, too!) – they’ll be less likely to reject what you are offering them……

Amazing, but true.

Since I blog in NC, here’s a link to a table of when [and which] fruits and vegetables are in season in North Carolina. For everyone else, check out this site!

Just a Little Baby Weight

2008-08-11T12:06:00.005-04:00

I have a 16 pound three month old – is that okay??

I’m sure as the parent of a brand new baby, you’ve read LOTS of stuff about baby growth, and developmental milestones, and feeding schedules, and sleep schedules…and, and, AND (I’ve read it, too)!!!

Here’s the thing: Just like you’ve read before, every baby is different when it comes to growth – of course there is “normal”…but only 50% of babies fall under that category……

When I got this question (more in the form of conversation, actually – less in straight-out-question format…but it’s more interesting this way) I immediately thought of my blog polls…what a GREAT poll question!!

I bet you’ve seen the CDC growth charts, too, right?

I got my answer to the poll question from them [by averaging the 50th percentile of boys’ and girls’ “weight-for-age” at three
months]…the boys’ falling at about 13 pounds and the girls’ falling at just over 12 pounds – for a rough average of 12.5 pounds.

What parents should remember, though – in all cases, but especially if they are concerned about a baby who is falling below the 5th percentile or rising above the 95th percentile – is that it’s the bigger picture that’s most important [and most telling].

What this means is that you need to look at the history of weight [gain or loss] for the individual child to see if it’s rising or falling inconsistently:

If your baby’s birth weight was above average, and at each of her well baby check-ups she charted at the 95th percentile, then you just have a bigger than average baby on your hands…she’ll probably grow up to be a basketball player (or something like that…you get the picture, right?)……

If, on the other hand, your baby was born of average weight, and at each well baby check-up she charted at the next percentile up – to the point where she’s off the charts now – then there MAY be something to be concerned about…I say "may" because it may be nothing, too. In this case, your doctor will just pay closer attention – and ask that you do the same in between visits – to your baby’s growth…

Having said all that, my guess is that your precious baby girl has parents who have big statures, and has inherited the gene. I bet that by age 6 months (when she starts moving around more) her weight gain will either level off, or decrease slightly…again, nothing to be worried about!

Just remember to look at the bigger picture (in this case, weight history) and to trust your gut instincts as a parent – if you feel like something is wrong, go back to the doctor and express your concerns…if baby girl is eating, sleeping, and playing – and hitting most of those developmental milestones – then there is probably no reason for concern.

Just a Reminder

2008-08-08T11:33:00.000-04:00

I’m still really excited about my new blog! I hope you are, too…

I want to make sure that you keep coming back, so I’m reminding you that there is a “subscription” button in the bottom right corner of this page…clicking it allows you to subscribe to my posts and/or comments – doing so will alert you when there is anything new.

(If you have a Google account, for example, you can ‘add to Google’ and you’ll be able to see the updates on your Google homepage – the other options work similarly, so you can choose the one that works best for you)

If you’ve liked what you’ve read so far, I encourage you to “sign up”!!!

Thanks ~

T

Home Garden

2008-08-07T10:08:00.005-04:00

Can you guess what this flower is (if you look real close, you might be able to figure it out)??

I had no clue that this “vegetable” had flowers that looked like this! It just goes to show that even “professionals” can still learn new things in their field…

I wanted to post this as a poll question – but I couldn’t figure out how to add a picture to a poll; I’m not really sure if it's possible…maybe if I knew some code, I could figure it out……

So, I’m gonna leave you hanging again. I’ll make sure to follow up to this post in a few days…talk a little bit about the MANY benefits of home gardens (this picture was taken in my parents back yard – they really did the garden up this year!)…

A Pound of Calories

2008-08-05T19:32:00.006-04:00

There are 3500 calories in a pound – that’s good news for 33% of you!

I’ve been searching (for about an hour) for a very eye opening handout that shows you how many extra calories you eat in a day without ‘knowing it’ – a bite of this here, and a taste of that there…unfortunately, I’ve run out of me-time for the day (but I really wanted to go ahead and post on this poll)……

So, I’ll just leave you with this:

A 12oz can of regular soda has about 150 calories. If you drink a soda every other day, that’s about 525 extra calories a week – times 52 weeks in a year…27,300 calories!!

That’s almost 8 pounds a year.

For those of you who drink diet, or none at all……pick your favorite “junk” food (or drink) and perform this calculation:

(calories in food x days per week food is eaten x 52) / 3500 = potential pounds gained per year

Conversely, if you expend calories (in the form of physical activity) the formula would look like this:

(calories burned during physical activity x times per week physical activity is performed x 52) / 3500 = potential pounds lost per year

“Potential” if all other things are held equal (read: don’t justify that chocolate cake with your morning jog)……

Gout

2008-08-04T10:41:00.004-04:00

Gout is one of the oldest diseases on record. It is a disorder of purine metabolism where uric acid – a byproduct – builds up in the blood causing sodium urates to form. They are then deposited in small joints and surrounding tissue.

Gout usually occurs after the age of 35, primarily affects men, and typically begins in the big toe. As the disease advances, symptoms occur more frequently and are more prolonged. Injury and exertion may cause “flare-ups” – as will excessive eating, drinking [alcohol], and exercise (read: please don’t take this as an excuse to not exercise).

Gout can be managed medically and, to a certain extent, through a modified diet.

I’ve recently been made aware that certain individuals [who will remain nameless] believe that taking a multivitamin can spur on a gout attack. In all of the research I’ve done for this post, I’ve not come across any information that backs this claim up – however it could be out there…

I only bring this last point up because I firmly believe that taking a daily multivitamin is beneficial – and I would hate for someone to stop taking one unnecessarily……

Take from this what you will…

Diabetes in Mongolia

2008-08-01T10:40:00.003-04:00

3% is the correct answer (as of the publishing of “Hungry Planet: What the World Eats”)…

I wasn’t really going anywhere with this poll; I was in the middle of addressing a question about blood sugar and happened to be flipping through the book at the same time......

If YOU have any questions about diabetes, email me!

An Apple a Day...

2008-07-31T20:43:00.007-04:00

An apple (with skin) has a sugar content of 10.39 (g/100 gram food). How does this amount equate to carbohydrates?

This is a tricky question: one, because “sugar” is essentially a type of carbohydrate; and two, because apples don’t usually come with food labels (which would make explaining a little easier on my
end)……

The simple answer is that 10.39 grams of sugar is equal to 10.39 grams of carbohydrate…BUT an average sized [200 gram] apple has approximately 26 grams of carbohydrate, because there are other types of carbohydrates – besides sugar – in an apple.

Carbohydrates can be broken down into three categories: monosaccharides (i.e. glucose), disaccharides (i.e. sucrose), and polysaccharides (including starch and fiber). You will always find “Total Carbohydrates” on the Nutrition Facts label, which is the total amount of ALL types of carbohydrate found in the food. Often you will also see “Sugars” and “Dietary Fiber” listed under the “Total Carbohydrate” value…

The reason why the “Total Carbohydrate” amount is always greater than both the “Sugars” and “Dietary Fiber” amounts, combined, is because there are other types of carbohydrates found in the food (mainly starches) – as suggested by the apple example.

Depending on your individual situation, it may be important to monitor a single component – sugar or dietary fiber, for example – or it may be necessary for you to pay attention to the amount of total carbohydrates that you consume. The Dietary Guidelines for Americans 2005 (in addition to MANY other things) has addressed the issue of choosing carbohydrates wisely.

I’ve added a link to the DGAs (2005) in my Good Resources list.

Trans Fat

2008-07-30T19:13:00.002-04:00

Directly from the U.S. Food and Drug Administration’s Food Labeling Guide:

“Trans fat content must be expressed as grams per serving to the nearest 0.5-gram increment below 5 grams and to the nearest gram above 5 grams. If a serving contains less than 0.5 gram, the content, when declared, must be expressed as ‘0 g’.”

[Yah to 53% of you!]

This means that even if the “Nutrition Facts” label on a food product reads “0g” trans fat, there could potentially be up to 0.5g per serving. Everyone should aim to keep their intake of trans fat to less than 2g per day (this isn’t what’s stated in the FDA’s brochure on trans fat, but trust me on this one)…

So, if a product says that it has “0g” of trans fat – but really it has the maximum amount allowable for that label (0.5g) – and you eat 4 servings, you’ve hit your trans-fat-max for the day.

The BEST thing for you to do when you encounter a “0 grams of trans fat!” label is to flip the package over and read the ingredient list. If you see ANY kind of oil, anywhere on the list, that has been “partially hydrogenated,” you’re holding on to a food product that contains trans fat!!!

Sugar Alcohols

2008-07-25T18:55:00.003-04:00

What is "sugar alcohol" and where does it come from?

Sugar alcohols (polyols) are carbohydrates with a chemical structure that partially looks like sugar and partially looks like alcohol; however, alcoholic beverages contain ethanol – sugar alcohols do not.

Sugar alcohols do not get fully absorbed or used [metabolically] by the body – which is why they have fewer calories than sugar. It’s ALSO why foods with sugar alcohols may come with a warning that over-consumption may lead to gas and discomfort (because they pass through the small intestine and are fermented by bacteria in the large intestine). For this reason, the American Dietetic Association advises that greater than 50g/day of sorbitol or greater than 20g/day of mannitol “may cause diarrhea.”

Sugar alcohols occur naturally in a wide variety of fruits and vegetables, but are commercially produced from other carbohydrates such as sucrose, glucose, and starch.

If used they way they were intended to be, products containing sugar alcohols may be helpful to individuals who are concerned with weight management, and also useful in eating plans for people with diabetes.

Long-term benefits of sugar alcohols have not been established, and further research is needed to document short and long-term health effects.

The information provided in this answer came mostly from the International Food Information Council Foundation (I’ve added this link to my “Good Resources” list).

Vitamin D and Milk

2008-07-23T10:14:00.005-04:00

Vitamin D helps promote the absorption of calcium and enhances bone mineralization. Milk is one of the few dietary sources of this important nutrient.

Regardless of the fat content, almost all of the U.S. milk supply is fortified with 100 IU/cup of vitamin D.

If you haven’t noticed, the label on a carton of whole milk almost always reads “Vitamin D Milk” – and for this reason many people won’t drink anything other than whole milk, unaware that the lower fat versions have the same amount of good-for-you vitamin D. This is just one example of how food package labeling affects what people choose to buy and consume…

I posted this question because this issue almost always came up when I was working at the health department – teaching community members about milk. I was thrilled that 77% [when I closed the poll…early] of you picked the right answer!

In addition to correct answers, this poll also elicited a great question:

I often wondered if powdered milk was less beneficial than liquid milk

Believe it or not (being that I want to provide the most accurate/thorough answer as possible), finding information on this was really tricky…“powdered milk” searches in Google bring up tons of information on baby formula – just FYI……

DRY milk is usually most popular with cooks and budget-minded milk drinkers.

To make dried milk, some of the water is evaporated from the liquid milk and then what’s left over is sprayed into a drying chamber (further reducing its moisture content). The result is milk powder, or flakes. The powder, available in several forms (including instant nonfat dry milk and dehydrated buttermilk) is easily reconstituted for use by adding water.

Once reconstituted (using the product’s suggested amounts of powder and water), assuming you're comparing nonfat dry milk to regular skim milk, the nutritional content is pretty similar…so, depending on your definition of beneficial, the answer could go either way (if you take into account other pros and cons of dry versus liquid milk – like shelf life, taste, etc.)……

GERD

2008-07-22T11:42:00.004-04:00

My question is about acid reflux disease. My doctor tells me that GERD is exacerbated by caffeine and alcohol which makes sense and I can testify to that experience. BUT, if I take Nexium in the morning and then have a drink or soda or coffee am I harming my body? I don't drink much coffee or sodas but I do like wine or other forms of alcohol and have something alcoholic most evenings.

Gastroesophageal Reflux Disease (GERD) is caused by chronic reflux of gastric (stomach) contents into the esophagus. Over time exposure to these acidic contents damages the lining of the esophagus. Repeated, and severe, damage to the esophagus can lead to – among other things – esophagitis.

Symptoms of GERD include burning pain and pressure, better know as HEARTBURN.

There are many things that can cause the “valve” (lower esophageal sphincter - LES) between the esophagus and the stomach from staying tightly shut. For example, alcohol, caffeine, and fat affect the function of the LES – ultimately allowing acidic stomach contents to backtrack into the esophagus. Fruit juices and tomato products may also increase pain in individuals with GERD – but they do not seem to affect the function of the LES…in this case, the acidic foods are just adding insult to injury (irritating an already inflamed esophageal lining).

(NOTE: I found conflicting information about chocolate, soft drinks, peppermint, and spearmint, with respect to their affect on the LES; regardless, they will probably cause pain in an individual with chronic GERD.)

Nexium (a proton pump inhibitor) reduces the amount of acid that the stomach produces; however, in addition to decreasing the function of the LES, both coffee and alcohol increase the amount of stomach acid that your body produces…so, even with the medicine, if acid is making its way back into your esophagus (due to the alcohol’s effect on your LES) damage might still be incurred.

Now, having said all that, a good indicator of acid in the esophagus (what ultimately causes damage to the lining of your throat) is PAIN…if you take your “little purple pill” and then have a glass of wine (while you are relaxing with a book) and you don’t experience any pain, then I would suggest – and this isn’t professional, just my opinion – that the relaxing, reading, and wine (which DOES have other health benefits) counteracts any damage that you may be doing to your throat……

Reversing Bone Loss: High Calcium Foods vs. Supplementation

2008-07-20T08:34:00.000-04:00

If I am low on calcium or have any bone loss, is there a good supplement to take or should I try and get all of it from the nutrients in food? I know food is the better source, but if I already have bone loss at my age, will I be able to regenerate with nutrition alone or should I try one of the many things on the market? (48 year old female)

In my opinion, food is almost always the better choice for obtaining nutrients…BUT there are situations where supplementation is necessary, even crucial.

In this case……

Bone loss beginning in mid-adult life (~40 years for women, and slightly older in men), and continuing into old age is a normal process. It is influenced by three major, interacting factors: diet, exercise, and estrogen. I don’t have much expertise – or know the best resources for information on estrogen – but here is what I can tell you about diet and exercise:

Calcium is not the only nutrient important to bone health, but it is the most likely one to be deficient. It is never too early (OR too late) to prevent/lessen the onset/severity of osteoporosis. If you go to the doctor and she finds that you do have bone loss – depending on the severity – she may begin a treatment with either a bone-conserving or bone-forming drug AND a calcium supplement (somewhere between 500 and 1500 mg per day)…

It wouldn’t hurt to bone up [chuckle] on foods that are good sources of calcium, either!

Regular weight-bearing exercises are necessary for maintaining bone health, as well - although, I would ask that you get your doctor’s approval before starting any new exercise routine (just to be on the safe side).

PS – I’ve added a link in the “Good Resources” section to the National Osteoporosis Foundation.

Blood Sugar Levels

2008-07-18T10:03:00.000-04:00

I've recently been told by my physician I may have a blood sugar problem and requested I start monitoring it. I've been doing so and asking questions to some people exposed to diabetes. Some say my numbers aren't that bad, and others say a number of 114 is a bit high first thing in the morning for a "normal" person. What should a "normal" reading be in the morning?

According to the American Diabetes Association (ADA), a person who has a fasting blood glucose level between 100 and 125 mg/dl is pre-diabetic. A person with a fasting blood glucose level of 126 mg/dl or higher has diabetes.

A fasting blood glucose (interchangeable with "sugar") level is obtained when a person doesn’t eat or drink anything for [preferably] 12 hours before their blood is drawn and tested. So, if the last thing that you eat is at 8pm, and you don’t test your blood sugar levels until 8am the next morning, the results that you get could be considered applicable – and a value of 114 mg/dl falls in the range of “pre-diabetic”.

I believe that your doctor has asked you to monitor your blood sugar levels so he/she can get a feel for just how “pre-diabetic” you may be – and what the best "treatment" would be for your condition.

If you bring your numbers back to the doctor and they look alarming, he/she might order a Hemoglobin A1c (HbA1c) test for you.

I hope this helps!

...in light of this question, I’ve posted another poll (I just LOVE these!)…

Comments and E-mails

2008-07-17T12:30:00.000-04:00

Just a note:

I’ve set this blog up so that I can review comments before they show up on a particular post. I may change this at some point, but for the time being I’d like to monitor the content. For those of you who already know me, this probably doesn’t come as much of a surprise…for those who don’t, I’ll chalk it up to being a dietitian.

Please don’t misunderstand, though – I welcome ALL comments!

My thinking is that if a comment happens to bring up other issues/questions, not of the same topic as the original post, I would rather address them separately. Not only would I like to prepare my responses properly before introducing the new topic (probably in a new post), but I would also prefer keep things streamlined – making the blog easier for me to manage…I promise, I’m no help to you if things aren’t organized!

Know that even if your comment doesn’t appear, it doesn’t mean I didn’t read it or don’t want to respond…likewise – if you email me and don’t receive a response, it doesn’t mean that I’m ignoring the question.

I promise that I’ll try my best to address your questions/comments/concerns as quickly and efficiently (if I get 5 comments that address the same issue, it’s more efficient for me to only respond once) as possible – does that sound familiar?? I tend to repeat myself……

On ANOTHER note, I’m working on an answer to a question I got the first (!) day this blog was up – it has to do with blood sugar levels…if I can etch out enough time today for myself, it will be up by this evening (otherwise, come back tomorrow)!

ALSO, I’ve added a new poll (keep YOUR answers coming)!

~ T

Just Another Old Lady

2008-07-16T12:18:00.000-04:00

Yah! It’s working!!

Thanks for submitting your answers to my poll – just FYI: I have it set to expire in 11 days – I know it’s a long time to keep you hanging, but I want to get some stats before I blog about milk…hopefully, with future polls, it won’t take as long to get enough responses to have a good discussion about the topic……

So, HANG in there.

Also, I’ve already gotten some good questions. The first one, you ask?

“I checked [your blog] out, but I don’t know what to do with it…do I add, do I read…just another old lady”

My answer: Do with it what you will! Read it, yes. Comment? If you’re moved to…
Definitely keep asking questions – you can either comment directly to a blog, or you can send me an email (fouroneone4u@gmail.com) if that is easier for you. I’ll try my best to address your questions/comments/concerns as quickly and efficiently as possible.

Food is with us from the very beginning to nearly the very end – it’s what we have in common, and it affects us everyday. No matter your age or expertise, I’d love to answer your questions about food and keep a lively discussion about its intricacies and how it influences our lives…

In the Beginning

2008-07-15T21:18:00.000-04:00

I guess the best place to start is with a little background - so I'll expand on "design, biochemistry, and public health":

I grew up in a family that made its living off graphic design. Once old enough – and after spending countless hours (many against my own will) AT the family business – I made the decision to not work IN the family business…
So I went to college and majored in biochemistry. After completing my undergraduate studies, I worked in a lab for the US Army researching chemical warfare. It was not for me.
I went back to school and obtained my Masters in Public Health, with a focus in nutrition. I became a registered dietitian and got a job at a local health department. It was great! Working with people…HELPING people.

Fast-forward a few years, add a husband and a baby.

Before, I was responsible for helping others understand everything there is to know about food and how we interact with it. Now, I’m responsible for feeding my family. Both very challenging, but also incredibly rewarding.

I’ve been a stay-at-home mom for almost a year now, and I've finally got some ‘me’ time on my hands - but no desire to reunite with the "working" world just yet...

Enter the blog.

You’ve got questions, I may have answers.

The best part? It’s free for you and fun for me!!

(email me: fouroneone4u@gmail.com)

I’ve got tons of ideas for keeping this entertaining and enlightening. Stay tuned…

~ T