Feed Between the Lines

The Great Multivitamin Debate

2011-10-13T21:52:00.001-07:00

If you have been watching the news, talking to colleagues, or reading blogs you have likely heard the news: Multivitamins are apparently going to kill you. Reports such as this are exactly why I began to write this blog years ago. A study is released, the abstract is read, and conclusions are glorified. But one thing all good health journalists should know is that you always read the study in it’s entirety, and not just the abstract. Or if you do read the entire study, try not to scare everyone with sensationalized headings to grab attention.

Before I go further let me say that I am always in favor of food before supplements. There are those who can obtain nearly all the nutrients they need from a healthy diet. But there are also those who need supplementation in cases of deficiency, certain disease states or stages of life when absorption of nutrients is interrupted or decreased.

I read the study (and you can too by clicking here) to learn a bit more about the science behind the headlines. This research has several good things going for it: 1) It is published in a well-respected peer- reviewed journal and 2) The sample is a well known cohort (or group) that has been followed for a long period of time.

The study looked at self-reported vitamin and mineral supplementation in relation to mortality in participants (majority white women) of the Iowa Women’s Health Study. Over a period of almost 20 years women filled out questionnaires three times regarding demographics, food intake, and supplement use. From this data the researchers found that the use of multivitamins, B6, folic acid, iron, and copper were associated with an increased risk of death. This was especially true for iron for which a dose-response was observed (meaning more iron meant higher risks). There was also an associated decreased risk of death for those who took calcium supplements.

After reading the above information you are likely ready to throw-out your vitamins but before you do so, read on. The big weakness of making rash judgments from these conclusions is that this research stems from what is known as an “observational study”. What does this mean? Unlike a clinical trial where the environment, dietary intake etc. is controlled by the researcher, the multi-vitamin study conclusions are all based off of self-reported data with no way to control the lives of the participants. And while the researchers did attempt to control for big differences such as age, education level, existing co-morbid conditions, think of all the potential differences between these women (see David Katz’s piece for the Huffington Post for more on this). Because this is an observational study we cannot make cause-and-effect statements (like multi-vitamins cause death) but we can suggest an “association”.

For example, in the concluding comments the researchers stated: “We cannot rule out the possibility that the increase in total mortality rate was caused by illnesses for which use of increased iron supplements is indicated” and “An intermediate event such as CVD or Cancer, can induce a change in supplement use and confound the exposure-outcome association”. Or in other words we don’t know if the women got sick with an illness such as cancer or heart disease during the years of this research and as a result began taking a supplement.

The other item of note is that the actual increased risk observed was a 2% greater risk over 18 years. Not very high. And the average age at the beginning of the study was 61 years.

Observational research is interesting and important. It opens the door to further research where we may be able to see cause and effect. Also, some of our great public health campaigns have been implemented after findings from observational research so we should pay attention to these findings and see what further research can tell us. If only the media would present all sides to the findings we wouldn’t have a general public that gets thrown around with the latest nutrition news.

Now onto local news.

Last weekend we spent the day picnicking in Tomalas Bay/Point Reyes for my father-in-law’s birthday. The rain let up just in time for the perfect beach day.

We found a little cove at Millerton Point.

Along with the bread, cheese, and prosecco, I made a simple caprese salad with tomatoes, fresh basil, skim mozzarella and topped with olive oil and balsamic vinegar.

But the real star of the show were these beauties:

We picked up fresh, raw oysters from Hog Island Oyster Co. on our way. From the Hog Island website:

“Location is key to growing delicious, healthy oysters. Forty-nine miles north of San Francisco, Tomales Bay is a pristine estuary where coastal rivers flow into the Pacific Ocean. Extreme tides and cold, clean, brackish waters create an oyster’s paradise.

Today, Hog Island Oyster Farm leases 160 acres in Tomales Bay where we raise over 3 million Pacific, Kumamoto and Atlantic oysters per year as well as Manila clams and mussels.

As advocates for the oceans and environment, we are proud that Hog Island oysters and shellfish are on the super Green List of sustainable seafoods: good for you and good for the oceans!”

Raw oysters have been a relatively new addition to my life but our relationship has blossomed. When ordering at a restaurant I love to eat oysters with the classic mignonette so I made some to bring to our picnic. I had to adjust the recipe to fit ingredients that I had but it was perfect:

Caitlin’s Mignonette

1/4 cup red wine vinegar
1/4 cup white wine vinegar
1 shallot, peeled and finely diced
cracked black pepper to taste

We used make-shift shucking tools (flat-headed screw drivers) and while there were a few injuries (nothing that couldn’t be solved with a band-aid) the combination of sunshine and company (and an generous dose of raw oysters) was the ideal way to celebrate a birthday and the warmth of an autumn afternoon.

Do you take multivitamins? How do you feel about this study? Do you like oysters?

Harvest Fair and Changing Seasons

2011-10-10T11:26:00.001-07:00

Last week fall finally visited us with the first rain of the season. While I know that by February I’ll be completely sick of the slick roads, damp socks, and drying my dog’s feet off every time he comes in and out of the house, right now I love the rain. I lit candles, pulled out my warmer clothes, and felt the need to make soup. It’s really quite amazing the different food your body desires when the weather changes.

Another sign that the seasons are changing: the Sonoma County Harvest Fair. Held annually I have fond childhood memories of visiting the petting zoo, entering art into the art show, and tasting freshly pressed Gravenstein Apple juice but never as an adult. While we didn’t visit the grand pavillion where we had the option of tasting over 120 different wines (next year) I did spend some time in the food sample area tasting treats such as the most delicious habanero sauces and local goat cheese.

There was also a contest for the largest pumpkin.

Some of the award winners.

And what would a Sonoma County fall Harvest be without apples. After this apple tasting I have plans in the near future to go apple picking.

Dinner was light after all the cheese I sampled: Butternut Squash Risotto from Cooking Light (minus the bacon) and a fabulous kale dish cooked with spicy tomatoes, red pepper and a little bit of veggie broth.

We enjoyed the leftovers all week.

Does the weather change your food preferences?

Blogger Iron Chef: Spicy Mediterranean Spaghetti Squash “Pasta”

2011-09-18T16:26:00.002-07:00

Before I moved away from San Luis Obispo I was lucky enough to get to know a fellow blogger and all-around awesome person, Tianna. When she reached out to me and several other bloggers to take part in a fun Iron Chef inspired online event I couldn’t wait to take part.

The two ingredients chosen:

Spaghetti squash and jalapeno - an interesting combo this required some creativity on our parts. My mind went immediately to my favorite Mediterranean inspired ingredients and I was quite happy with the result (as were my friends who were hanging out in the kitchen with me and sampled a few bites).

Spicy Mediterranean Spaghetti Squash “Pasta”

Ingredients

1 small spaghetti squash
1 tbsp olive oil
1/2 red onion, chopped
2 - 3 garlic cloves, minced
1 red bell pepper, chopped
1 can diced tomatoes (I used Muir Glen Organic Fire Roasted)
1 jalapeno, chopped (seeded based on preference for spiciness)
2 small heirloom tomatoes, chopped
1 bunch basil, chopped
3 oz feta, crumbled
1 tbsp balsamic vinegar (or to taste)

1. Preheat oven to 375.

2. Cut spaghetti squash in half, lengthwise and scoop out seeds (smells like Halloween).

3. Place halves in a baking dish and roast face down for ~30 minutes or until the squash is soft.

4. Allow the squash to cool. Once cool, scoop out insides with a fork and allow squash to separate into noodle strands. Set aside.

5. Sautee onion, pepper, and garlic in olive oil over medium high heat until soft and onions are translucent.

6. Add canned tomatoes, squash and jalapeno. Combine together and heat through.

7. Remove from heat and place in a bowl. Top with tomatoes, basil, feta, and balsamic vinegar.

Enjoy! My only complaint was that it was not spicy enough (I was a little timid with jalapeno) but otherwise a lovely, healthy substitute for pasta.

Please check out all the other fun, creative ladies that participated in this challenge:

Lori @ www.whatrunslori.com
Juliet @ www.heyjoob.com
Sarah @ www.thesmartkitchenblog.com
Lindsey @ www.cottercrunch.com
Christina @ www.ilovefetacheese.com
Tianna @ www.teabagginit.wordpress.com

How do you like to eat spaghetti squash? Are you a fan of spicy foods or can’t handle the heat?

Stocking a Healthy Kitchen

2011-09-15T12:52:00.001-07:00

While moving across the state involves a significant amount of blood, sweat, and maybe a few tears, there are some wonderful things about moving. Our recent move has been all about new beginnings – new house, new job, new area (well I haven’t lived in the area for eleven years), and possibly most importantly: new kitchen.

Before moving we tried to limit the grocery shopping. To be perfectly honest, instead of my initial plan of cooking at home and making whatever random concoctions I could with our existing food supply, I ended up living up the final weeks of living in San Luis Obispo by eating out. A lot. Either way, after arriving at our new home, our cupboards and fridge were significantly bare.

As I begin to rebuild my pantry I decided to share with you what I try to keep on-hand. These ingredients allow me to both throw together last minute healthy meals as well as look at many recipes and think “I already have that”.

Whole grains: Quinoa, Brown Rice, Millet (whatever strikes your fancy)
Legumes: Chickpeas, Black Beans (canned and dried) and Lentils
Organic Extra Virgin Olive Oil
Balsamic Vinegar
Chia Seeds
Greek Yogurt
Dijon Mustard
Whole Wheat or Corn Tortillas
Whole Wheat Bread (I like Alvarado Street Essential Flax Bread)
Onions
Garlic
Sweet Potatoes and Squash
Oatmeal
Spices of All Types (including but definitely not limited to): Cumin, Cinnamon, Basil, Oregano, Garam Masala, Red Pepper, Tumeric, Paprika
Organic, no added sugar Peanut Butter
Spicy salsa

With these ingredients at your fingertips you can quickly and easily prepare a simple meal. Add roasted or raw veggies, tofu, chicken, turkey or fish to legumes or grains. Top with a simple vinaigrette made from olive oil, balsamic vinegar, and Dijon mustard. Scramble some eggs with spinach and tomatoes, add black beans and pile atop a tortilla to enjoy breakfast for dinner. Greek yogurt can be used in place of sour cream or as a topping on soup. If you notice, most of the recipes on FBTL will include at least two of these items. The combinations are endless.

What are you kitchen staple must-haves?

The Power of Probiotics

2011-09-07T08:08:00.000-07:00

Everywhere you turn it seems you will hear something new about research on probiotics. From Jamie Lee Curtis touting the amazing health benefits of yogurt, to supplements, to new probiotic food products arriving on the shelves every day, it seems like probiotics may just be a cure-all. While all the emerging research on probiotics is fascinating and exciting, it’s always important to educate yourself before you buy stock in a new food product.

Here is a bit of background to help you navigate through the probiotic world:

What exactly is a probiotic? Greek in origin, the word probiotic literally means “for life”. A probiotic is a live microorganism that protects its host (you) and helps to prevent disease. These friendly bacteria are similar to the “good” bacteria in your body and help promote intestinal health while also hindering the growth of the “bad” microorganisms. We have a delicate balance of these “good” and “bad” bacteria in our body and this balance can be disrupted in a number of ways including:

Use of antibiotics that kills all bacteria regardless of “good” or “bad”
Overabundance of “bad” bacteria from infectious diarrhea
IBS, IBD (Crohn’s and Colitis)
Tooth decay and periodontal disease (! don’t forget to floss because that bacteria will find it’s way into your gut!)
Stomach ulcers caused by Helicobacter pylori
Vaginal infections
Skin infections

Where are probiotics found? Probiotics are found in both foods and dietary supplements either naturally (as in fermented products such as yogurt, kefir, miso, sauerkraut, ) or are added to the food product (probiotic pizza anyone?).

Why do we care? The emerging research on probiotics is staggering as researchers world-wide work to find evidence of beneficial results. What are they looking for? A myriad of results (check out this list of some of the clinical trials occuring just in the US) as a way to control the imbalance from the gut due to all of the above mentioned conditions and lessen the unpleasant side effects through the ingestion of probiotics.

But what I find even more fascinating is that research is beginning to suggest that keeping that healthy balance of good bacteria through probiotic supplementation (via food or dietary supplements) can actually effect signaling between the cells in the intestine and the brain. This research focuses on the signaling pathways that play a part in obesity, depression, anxiety, immune functions and more. This means that the health of our intestines can actually effect the neurotransmitters signaling in our brain.

For example, a recent study conducted through the National Academy of Sciences found that mice who were given a specific strain of probiotic (Lactobacillus Rhamnosus JB-1) experienced alterations in the expression of receptors for a neurotransmitter effecting anxiety and depression related brain chemistry. Further this probiotic appeared to reduce corticosterone, a hormone secreted in response to stress.

So does this mean you should guzzle down containers of yogurt, miso, and kefir and pop probiotic pills all day long? Maybe. Research that finds positive results from the use of probiotics study one specific strain on a specific condition or disease. There are thousands of probiotic strains and a strain that worked for one condition may not work for another. This is also true for the amount of bacteria used to treat the condition (measured in “Colony Forming Units” or “CFUs”). Don’t waste your money on a supplement or strain that only provides 1000 CFU when research tells us we need 10 million CFUs to see results.

Probiotics US says you need the following information:

“Documentation of type of bacteria (genus, species and strain)
Potency (number of viable bacteria per dose)
Purity (presence of contaminating or ineffective bacteria)
Extent of research that has been published on health effects, must be provided for any strain being used in a product. Usually the culture or product manufacturer can provide this information.”

We have a lot more to learn about probiotics. There will likely be much more information and research released in coming months and years as to the healing properties of probiotics. In the mean time, should you be eating probiotic rich foods? It can’t hurt you and may possibly help with overall digestive health. But if you are specifically trying to treat one of the conditions listed above ask your dietitian if a specific strain has been shown to help.

Keep your eyes peeled for new research.

Do you take probiotics or eat probiotic supplemented foods?

Meal Inspirations

2011-09-01T16:51:00.001-07:00

We are moving next week. My house is in shambles. I made no meal plan as I’m trying to put together meals with whatever I have left in the fridge and pantry. But really we are eating out more than we should. This is possibly due to my lack of veggie inspiration as last week marked the final delivery of our beloved CSA from SLO Veg. When beautiful produce is sitting in a box just waiting to be enjoyed it’s hard not to be inspired to create delicious dishes.

Case in point: these cute little patty pan squashes came to visit me last week.

The patty pans were simply roasted with a little oil, salt, and pepper after being chopped with red onions at 400 for 20 minutes. They were served alongside ground turkey breast cooked in olive oil with tomatoes, bell peppers, basil and oregano served atop my fresh CSA lettuce.

This was an example of one of those “throw-together” meals that worked out quite nicely. Not feeling particularly inspired tonight? Take a look at your fridge – what vegetables do you have left? Chop them up, cook in a few tsp of olive oil, veggie broth, or chicken broth, and serve with beans and rice, fish, quinoa, chicken, or whatever you have on hand. Healthy cooking does not have to be difficult or complex. Some of the best recipes are created from simple, fresh ingredients.

Need some inspiration? Try one of these:

Brown Rice Salad with Summertime Vegetables

Sunny Day Turkey Burgers

Southwest Grain Salad

Mediterranean Bean Salad

Healthy Enchiladas

Garlicky White Bean Sauté

What’s your favorite go-to simple yet delicious meal?

Wild About Salmon

2011-08-22T16:11:00.001-07:00

Thank you Cooking Light for providing delicious, healthy recipes when I am not feeling particularly inspired to create something of my own.

Last night: Caprese “Salsa” over Grilled Zucchini and Wild Alaskan Salmon over Baby Bok Choy.

Recipes can be found here and here.

You may have noticed I purposely listed “wild” salmon as an ingredient, and you have likely heard that there is some controversy regarding the “farmed” versus “wild” salmon industries. When I purchase salmon I will only buy it if it is “wild” and I recommend you do so as well. Why, you may ask?

The production of farmed salmon has actually been compared to a cattle feedlot – the farmed salmon are less active and are fattier (including saturated fat). While we eat salmon for the health benefits from the magical omega 3 fatty acids (and because it tastes good), this fattier salmon may be either lower in omega 3 because it is fed plant based oils instead of fish meal, or higher in pollutants like PCBs because the fish meal has to be so concentrated with ground up “industrial” fish to promote weight gain. While PCBs have been found in both farmed and wild salmon, higher concentrations have been found in the farmed variety.

Farmed salmon are often artificially colored to produce that coral pink skin. While the natural color of many farmed salmon is a dull grey, wild salmon is naturally pink from the krill they eat.

Salmon farms (not all – but it is difficult to determine which is which unless you know your salmon is coming from a specific farm ) contribute to pollution in our ocean, dumping fish feces and food wastes straight into the water in such concentrated amounts that it has been calculated that Scottish Salmon farms discharge an amount of waste equivalent to 9 million people (see sources below).

In addition to waste pollutants, antibiotics and pesticides given to the fish to combat the parasites and disease that persist when they are kept in such close quarters are also released into our waters. And into your mouth.

Farmed salmon interfere with the biodiversity that naturally occurs in the water. Farmed salmon often escape and either inbreed with wild salmon therefore changing the genetics of the unfarmed fish as well as exposing the wild salmon to disease and parasites.

Sources: “The Ethics of What we Eat” by Peter Singer and Jim Mason and “What to Eat” by my absolute favorite nutrition guru Marion Nestle.

Here is what the Monterey Bay Aquarium’s Seafood Watch gives as advice for choosing the type of Salmon to eat:

“Seafood Watch recommends wild-caught salmon from Alaska, California, Oregon and Washington as these are ocean-friendly choices. “Avoid” salmon farmed in open net pens. Salmon farmed on land in “closed” or “contained” farms is a viable alternative that points the way to a more environmentally-friendly future for salmon farming.”

Wild salmon may cost me a few more dollars, but it’s worth it. The best way to change things you don’t like about the food industry is to vote with your wallet at the grocery store.

Do you choose wild salmon? Why or why not?

Blogger Inspired Mediterranean Night

2011-08-09T12:17:00.001-07:00

When I wrote my meal plan for this week it consisted entirely of other bloggers recipes. Since I actually have a little bit of extra time for once, I decided to go back through some of my starred items in my reader to find a little inspiration from all the talented blogs I read.

Last night I was inspired by Jenna at “Eat Live Run”. I often drool at her baked goods but even more so find myself filing away her vegetarian treats. Meatless Monday became Mediterranean Monday (meatless too) after finding two of Jenna’s delicious recipes: Tofu Greek Salad and Babaganoush Soup. Both were incredibly flavorful, healthy, and filling.

I almost forgot to chop the eggplant because I was so distracted with taking a picture.

I made a few small changes to the soup recipe - left out the tahini and added a dollop of plain Greek yogurt to the top. It was wonderfully simple.

I left the olives and artichoke hearts out of the salad, used a little less feta and used thai basil since I received it in my glorious CSA this week. Again, delicious and I can’t wait to eat leftovers for lunch.

Nutrition News

I was going to write an article about a recent study that came out with blazing news headlines proclaiming (in summary) that in order to be healthy by following the government dietary guidelines one has to spend more money. Or – as the media liked to make it sound – if you are poor you are pretty much out of luck if you want to eat healthy. I was going to write that yes – there are food desserts (areas of urban cities where the only “grocery stores” are convenience stores with no healthy, fresh food options), and yes – if you go to the grocery store you may be shocked at how many liters of soda you can get for under $3. I was also going to throw out some naturally healthy and inexpensive food items: beans, lentils, seasonal vegetables, water. I was even going to mention that the real problem lies with how we subsidize our food – and for what food items (hint: not fruits and vegetables). However, I stumbled upon this article written by David Katz “Why Nutritious Doesn’t Equal Costly” and it turns out he has already very eloquently stated many of these things I was going to write. Check it out.

I also wrote a guest post for the wonderful Rebecca at “Chow and Chatter” on how you can utilize the internet and social networking to make healthy changes. So check that out too!

Restaurant Wannabe Veggie Burrito Bowl

2011-08-03T10:09:00.001-07:00

I absolutely love going out to eat. As much as I love cooking there is something about perusing a menu while sitting back with a glass of wine that I just can’t resist.

But it’s expensive. And it’s VERY difficult to portion control and be mindful of ingredients when you are not preparing the food yourself.

In attempt to have my cake and eat it too (literally) I attempted to recreate one of my favorite meals from a local, casual but delicious restaurant. It is essentially a gourmet burrito bowl with fresh local vegetables, black beans, brown rice, and a tomatillo sauce. I didn’t have the fixings for tomatillo sauce but I did have a can of enchilada sauce that (although a bit high in sodium) worked in a pinch.

Restaurant Wannabe Veggie Burrito Bowl

Ingredients (serves 3-4)

2 summer squash, sliced
1 zucchini, sliced
2 cups black beans (drained and rinsed if canned)
1 green bell pepper, sliced
1 medium red onion, sliced
2 tbsp olive oil
1 avocado, diced
1 cup brown rice, cooked
1 medium tomato, chopped
1/4 cup green enchilada sauce
Greek yogurt to taste

1. Heat the oil over medium high heat. Add the squash, zucchini, bell pepper,and onion. Cook until softened slightly.

2. Add black beans and enchilada sauce, combine with veggies and cook until heated through.

3. In 3-4 bowls (depending on your portion desire) add equal portions rice and veggie/bean mixture. Top with fresh tomatoes, avocado, and a dollop of non-fat, plain Greek Yogurt on top.

In other news, today is National Watermelon Day! I have a gorgeous watermelon sitting on my counter just waiting to be eaten. Did you know watermelon is a great source of lycopene, the same cancer fighting phytochemical found in tomatoes? Plus it almost 90% water making it the perfect way to add hydration on a hot summer day.

In other, other news – I am officially a Registered Dietitian! The extremely long path I have followed over the past few (well more than a few) have paid off. Thank you so much to those who have supported me along the way.

Breastfeeding Doll: Creepy or Commendable?

2011-07-21T12:02:00.001-07:00

I love to cook. One of the reasons I love to cook is that I am constantly amazed at the way food has the ability to heal. When I create something in the kitchen that looks good, tastes good, and I know is providing my body with all kinds of wonderful phytochemicals, vitamins, minerals, polyphenols, and antioxidants I think it tastes even better.

This is also why I find breastfeeding so amazing. Think about it. When you have a baby your body is creating the absolute perfect food for your child. Breastmilk is full of antibodies that protect against diseases (necrotizing enterocolitis, lower respiratory infections, asthma, SIDS, diabetes), it promotes brain development and higher IQ later in life, it has the ideal amount of nutrients in just the right ratio and this ratio adjusts over time to meet your child’s needs, it increases the odds that your child will be a healthy weight later in life, and protects against development of cavities and allergies. Oh, and did I mention it’s much cheaper than buying formula. Yep, because your body makes it.

And don’t forgot about all the benefits to you, the breastfeeding mother, who now has a lower risk of breast and ovarian cancer and diabetes, an intense bonding with the baby, lower risks of postpartum depression, and who will now lose the weight gained during pregnancy more quickly.

But even with all of these wonderful benefits, breastfeeding rates in the U.S. are still not where they should be. The good news is that we are starting out at a high rate (3 out of 4 women leave the hospital breastfeeding) but this number significantly drops by 3 and 6 months (check out the CDC Breastfeeding Report Card here). There are many reasons for this: lack of social support, a woman feeling that she is not providing enough for her baby, family influences, cultural factors, returning to work, and not being aware of all the community resources available when problems occur (the baby won’t latch, infections, and pain). Not to mention the intense marketing of infant formula everywhere you turn. Occasionally there are times when formula is needed, but these are less common than is currently practiced.

This post is not just about the benefits of breastfeeding, this is about our culture’s view of breastfeeding. Breasts are obviously a hot topic to say the least. Yet there should be a distinct difference between the sexualization of breasts, and breasts for breastfeeding. Breastfeeding is not a sexual activity yet there are many people who are very uncomfortable seeing a woman in public breastfeeding, even with the handy dandy “hooter hiders” that are available and allow a woman to discreetly feed her baby under a cloth. This feeling of discomfort is our current cultural norm.

This leads us to the whole point of my intro. Today I saw both a print article, as well as an interview on the today show regarding “Breast Milk Baby” which makes sucking sounds when the doll gets close to the child’s shirt. The commentators on the today show asked “Is this creepy” with the conclusion that it was. One of the male guests shuddered at the thought. Critics are saying that the doll “over-sexualizes” young girls and may make them feel that it’s ok to be pregnant and have a baby at a young age. If this is the case, wouldn’t all dolls have the same effect?

I would have no problem giving this doll to my daughter. This doll is apparently very popular in Europe and it is in no way a sexual or creepy toy. In fact, I would argue that if this doll becomes popular here we could potentially create a new social norm for future generations that embraces breastfeeding. Early exposure to breastfeeding is a good thing and this doll may open discussions about breastfeeding creating less of a feeling of “taboo” around the topic. Discussions about breasts providing food for a baby are not about sexuality. We have dolls that simulate the need for diaper changes (don’t think I need to go into the details of how this works) so why not breastfeeding too?

What do you think?

A Satisfying Smoothie?

2011-07-14T06:06:00.000-07:00

I’m a big fan of smoothies but no matter how I manipulate my ingredients with adequate protein and carbohydrates, smoothies just don’t keep me satiated. Maybe it’s a mind trick that makes my stomach feel that liquid calories don’t count. Whatever the reason I always abandon the idea of a smoothie for breakfast after my grumbling stomach quickly reminds me why they are not on my top choices for breakfast.

But there is an exception. I have found that if I EAT the smoothie with a spoon – along with some granola – my stomach and hunger hormones seem to feel better knowing I am “eating” and not “drinking” my breakfast. Or it could be the additional calories from the granola. Either way, on a hot weekend morning I was inspired to make a “smoothie in a bowl” which I soon found out is a staple for many food bloggers (go ahead and google it, I was amazed). So I’m a bit late to the smoothie in a bowl party but very happy I’ve arrived.

Strawberry Smoothie Bowls (made two GIANT bowls)

Ingredients:

2 cups of non-fat milk
1.5 bananas
1/2 cup frozen strawberries
1/2 cup frozen cherries
2 handfuls granola (I really just used my hand- but if you are watching portions, it was about 1.5 cups total)
2 cups fresh strawberries.

Directions

1. Liquefy first four ingredients in a blender.

2. Pour into two bowls. Top with granola and strawberries.

3. Enjoy!!!

Nutrition News

The media has been abuzz with the scandalous news that (gasp!) Michelle Obama promotes healthy lifestyles and the prevention of childhood obesity AND she occasionally eats french fries and a hamburger. So does eating something that’s not that great for you cause you to be a hypocrite? Because if that’s the case then I was a hypocrite today when I ate some high fat cheese, and when I went out to Mexican food the other day and had some salty chips, and…. True healthy living means BALANCE not deprivation. It’s a lifestyle that means choices and although not everyday, sometimes those choices are treats. And occasionally choosing these treats makes you human and someone I’d like spend time with! Go check out blog pots “An Indulgence of Presidential Importance” for an excellent post on the subject.

Are you a smoothie fan? Does it keep you full? What are your favorite ingredients?

Minty Mango Asian Inspired Summer Salad

2011-07-12T06:47:00.000-07:00

On hot days sometimes you just don’t feel like turning on the stove or the oven. I recently had one of those days and instead of the typical salad I wanted to spice things up a bit. I was planning on making spring rolls but as the grocery store was lacking in rice paper I was forced to make a last minute adjustment and the result was delicious!

Minty Mango Asian Inspired Summer Salad

Ingredients:

1 1/2 cup rice sticks/noodles
1 ripe mango, chopped
1 cucumber, peeled, quartered and chopped
1 red bell pepper, chopped
2-3 tablespoons mint, finely chopped
2 tablespoons cilantro, chopped
1 avocado, finely chopped
1 spring onion, chopped
3 medium sized carrots, sliced
Juice from 1/2 lime
1 tablespoon soy sauce
Rice vinegar to taste

1. Soak rice sticks in warm water for 20 minutes until tender.

2. Meanwhile combine all ingredients except for vinegar and soy sauce in a large mixing bowl.

3. Mix in rice noodles, vinegar and soy sauce and enjoy!

Nutrition News

Guess what? You need your sleep if you want to maintain a healthy weight. You may have heard this before but another(small) study published in the American Journal of Clinical Nutrition came to the same conclusion: adequate sleep = healthy weight.

The Background: Several studies in recent news have linked inadequate sleep to increased intake of calories. If we are sleep deprived we may even burn fewer calories when consuming the same amount of food as people who are getting enough sleep. This study looked at a small sample of 30 men and women aged 30-40 with normal weights and examined what they ate and how many calories they burned when sleeping 9 hours a night versus 4 hours a night.

The Conclusion: When sleeping less participants ate more but didn’t burn any extra calories. Specifically they reached for fattier foods, higher in saturated fats than when sleeping adequately. This may be due to sleeplessness interfering with normal hormone regulation. Or when you are tired you just don’t care as much about choosing healthy foods.

My Thoughts: I can relate to this, can you? When I am tired I am definitely more inclined to choose fattier foods or processed foods. I am less likely to want to cook and more likely to reach for the take out menu. I feel more hungry too. It will be interesting to continue to follow more research that looks at the individual hormonal balance that is interrupted making us more hungry and less efficient at burning calories. In the meantime: make sleep a priority! It feels difficult after a long day but set an alarm at night to remind yourself to step away from the screen, turn off the heart-thudding TV show or movie you are watching (currently “Breaking Bad” for me) and dim the lights in your home for at least a half hour before you actually want to be in bed. Health is more than your diet and your exercise – it’s truly holistic and sleep is a necessity!

How many hours of sleep do you typically get each night?

Weekend Grilling + Diet Soda News

2011-07-07T06:03:00.000-07:00

There is something about warm weather that makes me want to grill. Or more specifically, makes me want to prepare foods that my husband will grill. This past weekend was a two-fold excuse to grill because it was warm AND it was a long 4th of July holiday weekend.

After perusing Bon Appétit’s “Grilling Issue” I found a winner: “Yogurt-Marinated Grilled Chicken,” a marinade filled with yogurt, cilantro, onions, garlic, olive oil, lime juice, and garam masala.

I like to get creative in the kitchen, especially when it comes to my tools. While I swoon over kitchen gadgets the reality is you can do most (although I wonder how I lived without my food processor) anything with everyday house items.

Exhibit A: Behold my meat tenderizing mallet that work wonders pounding my chicken breasts to 1/2 inch thickness:

Ingredients were prepped and thrown into the food processor.

And out came the most vibrant green, fragrant marinade that I wanted to eat with a spoon. But I held back and added the marinade to my chicken in a resalable plastic bag and let it marinate for 3 hours in my fridge alongside another bag of Wild Alaskan Salmon marinating in pineapple juice, orange juice, olive oil and smoked paprika.

We grilled in aluminum foil to preserve the moist, juicy flavors.

Fresh asparagus from our CSA was also grilled with olive oil, salt, and pepper. We also grilled some fresh pineapple rings to chop and serve over the salmon.

After about 30 minutes we had a tough choice to make: what should we eat first? We purposely made more than we needed so we could enjoy leftovers the following day.

Naturally I had a little taste of everything.

But saved most of the chicken and focused on the salmon.

Nutrition News

Last week two new studies were presented at the American Diabetes Association Sessions suggesting that artificial sweeteners may actually be linked to metabolic changes and weight gain.

Study #1

The Background: Study #1 examined elderly Mexican and European Americans to see if individuals who drink diet soda have larger waist circumferences than those who do not. The researchers adjusted for diabetes status, leisure time activity, location, age, smoking, sex, ethnicity and years of education. This means that essentially there should be no differences between groups for these variables. Height, weight and waist circumference were measured at the beginning of the study and three more times over the next ten years.

The Conclusion: Diet soda drinkers had a 70% greater increase in waist circumference as compared to those who did not drink diet soda. Further, those who drank two or more diet sodas per day had increases in waist circumference that were 500% greater than non-diet soda drinkers.

Study #2

The Background: Study #2 looked at the relationship between intake of aspartame (a popular artificial sweetener found in most diet sodas) and fasting glucose and insulin levels. This study was conducted on two groups of mice: group 1 was given chow with aspartame and corn oil (yum!) and group 2 was given chow with only corn oil. The animals followed this diet for three months.

The Conclusion: The aspartame eating mice had higher fasting blood sugar (glucose) levels as compared to the non-aspartame mice after three months. Insulin levels remained the same or any differences were non-significant.

My Thoughts:

I’m not a fan of artificial sweeteners. I realize it is nice for people to have options when sugar is not a healthy choice (ie: diabetes) but I support real food over chemicals any day. There is little science-based evidence indicating that artificial sweeteners such as aspartame are bad for you but again, my gut is to go with real food. I previously wrote a post on the history of artificial sweeteners that you can find here. That being said I will admit to a weakness for an occasional diet coke and crushed ice specifically at Mexican food restaurants.

There are a lot of gaps in these studies (ie: we don’t know what other foods each group of diet versus non-soda drinkers were eating as it does not appear that researchers were adjusting for these variables; does aspartame act the same way in our body as in mice; were the mice eating much higher concentrations than we would normally eat), but they are intriguing. Waist circumference is worth paying attention to as more and more research tells us that the extra weight around our middle is much more dangerous to our health than fat dispersed throughout the rest of the body. And diabetes is one of the great health travesties of our time so any research that helps us understand possible contributing factors is a good thing.

Further research is needed on the subject. So what to do in the meantime if we don’t know the true risks to artificial sweeteners: eat real food. This means vegetables, fruits, lean meats, whole grains with the occasional treat. It’s really that simple.

Goat Cheese, Quinoa and Roasted Golden Beets + Exercising on an Empty Stomach

2011-07-05T08:12:00.000-07:00

My CSA boxes have been overflowing with goodies recently. This week amongst the peaches, apricots, greens, onions, asparagus we also received beautiful golden beets.

If the earthy taste of beets does not appeal to you, try roasting golden beets. They are a bit milder and have a wonderfully sweet taste. I roasted these beauties in the oven (after removing the tops) for 45 minutes at 400 degrees and allowed them to cool. After cooling a bit, the peel easily comes off and I chopped them into cubes.

Meanwhile while they were roasting I cooked 1 cup of quinoa (1/2 red and 1/2 regular), sautéed 2 squash and 2 zucchinis (also from the CSA box) in olive oil, chopped a nectarine (also from the CSA) and two spring onions.

After the squash and zucchini had softened, I added garbanzo beans and heated them through while also sprinkling in the spring onions.

The cooled, chopped beets were added to the quinoa along with the nectarine, a few sprigs of mint, and a sprinkle of goat cheese. The quinoa salad was dressed in an easy-to-make vinaigrette (olive oil, balsamic, and dijon mustard).

The end product was a veggie packed, protein rich, satisfying array of flavors:

The picture does not do the dish justice (bad lighting) but it was absolutely delicious and served as an amazing left over lunch the following day.

Nutrition News

Last week the nutrition social media channels were buzzing with an article published in the New York Times Health section (“Well”). The article: “Really? The Claim: Exercising on an Empty Stomach Burns More Fat” reported on a review published in the Strength and Conditioning Journal this year.

The Background: There has been conflicting research and anecdotal advice as to whether or not an individual can burn more fat when exercising on an empty stomach. The claim is that if you do not ingest any carbohydrates before exercise (your main source of fuel for energy) that your body will instead rely on fats for fuel.

The Conclusion: The review concluded that the body burns about the same amount of fat regardless of the food injested before the workout. Further, without eating a pre-workout snack you may actually burn less calories as you may feel more tired and therefore exercise at a lower intensity. And if in enough of a fasted state the body may end up breaking down muscle for fuel so muscle mass will be lost.

My Thoughts: I have not had a chance to look at the review and examine the methodologies but my instinct is to agree with the conclusions. Your body works most efficiently when using carbohydrates for fuel. Have you ever tried to complete a difficult workout hungry? It’s not an easy task and you may end up feeling weak or dizzy. Some people are able to wake up first thing in the morning and exercise but I always suggest trying to eat something – even if it’s just a quick piece of fruit – prior to working out to ensure adequate energy and to lower the chances of using your own muscles for fuel. Does that mean when you are exercising that you are not burning fat? No. It means your body is working efficiently, you have the energy necessary to work at a higher intensity without sacrificing muscle mass.

What is your favorite pre-workout snack?

Appetites at High Altitude

2011-07-01T09:58:00.001-07:00

Our trip to Lake Tahoe last weekend started off with a bang.

Every summer we visit the same remote, glacier-made lake that rests in the mountains above lake Tahoe. After 6 hours in the car we pulled up to the parking lot just before sunset. As we began to unload our belongings I heard a hissssing noise coming from our tire.

This is what we discovered.

How is that even possible? Luckily I had a full size spare in my trunk for moments such as this.

The rest of our days we were there were relaxing and filled with family meals such as this gem: bbq tri tip, chicken apple sausage, mixed green salad tossed with oil and vinegar, sauteed kale and zucchini (fresh from my parents garden), and rice with mushrooms.

I truly believe that food tastes better at higher elevations. Or maybe it’s because of the accompanying views such as this:

Have a wonderful 4th of July weekend!

Transitions

2011-06-20T06:25:00.000-07:00

This weekend was filled with celebrations and transitions. For me, transitions have always been bittersweet. I was the kid in elementary school who felt sad when summer break began because I wouldn’t see my friends every day, but also cherished the long, warm days spent playing outside. I cried at the end of a week-long vacation spent playing with a new friend, holding tightly to her address but I never ended up sending her a pen-pal letter.

This weekend was kind of like that, mostly sweet with just a touch of nostalgia. Thursday I submitted the final draft of my thesis. Friday I graduated from my dietetic internship (just have to take that pesky RD exam). I ate delicious food, marveled at the amount of free time one has when a 100+ page research paper isn’t sitting on one’s shoulders, and enjoyed the amazingly warm Central Coast weather. I don’t think the reality of it all has sunk in yet. But after all the celebrating I also had to say good-bye to a wonderful friend (and fellow intern). Luckily she has moved to Portland, so I have a great excuse to visit.

I am so excited for the next chapter of life. One of the things I am especially excited about is this blog, and having time to give to writing. I want to bring back my original “Feed Between the Lines” content with regards to current nutrition media stories sprinkled with delicious, healthy recipes. So get ready for some fun changes in the next few months.

For the first time in weeks I was able to relax in the kitchen and take some time to make dinner. After a weekend of eating out, tonight I wanted nothing more than a simple salad filled with seasonal vegetables.

Brown Rice Salad with Summertime Vegetables

Ingredients:

1 cup short grain brown rice, uncooked
3/4 pint plum tomatoes, halved
1 cucumber, peeled and chopped
2 peaches, chopped
3 sprigs of mint, finely chopped
1 avocado, chopped
olive oil and balsamic vinegar to taste

1. Combine 2 cups of water and rice in a sauce pan with a tight fitting lid. Bring to a boil, stir once, cover and simmer for 30-40 minutes. Remove from heat and allow to cool to room temperature.

2. Meanwhile combine vegetables in a large bowl. Mix in cooled rice.

3. Stir in a light amount of olive oil and vinegar, just for additional flavor

4. Serve immediately because you won’t be able to resist, but this also makes a perfect left-over lunch.

I served mine with baked tofu (using this recipe). Perfect for a warm Sunday summer evening.

How do you feel about transitions? Nostalgic? No looking back?

All About Omegas

2011-05-23T06:24:00.000-07:00

This “Feed Between the Lines” post is sponsored by Eggland’s Best.

Feeling confused about the world of Omega-3? Don’t worry, you aren’t alone. Omega-3’s are a popular subject in the health world making it hard to keep up with all the emerging research. But it is worth learning more about this special fatty acid because the potential health benefits are numerous.

The Details:

There are two fatty acids that we cannot synthesize in our own bodies (and are therefore known as essential) called linoleic acid (Omega-6), and alpha linolenic acid (Omega-3). These are considered essential because we must obtain them from food. Each of the fatty acids has a name that corresponds with specific chemical composition and bonding.

We now understand that it is actually the ratio of the Omega-3 to Omega-6 fatty acids that is important. Appropriate levels of Omega-3 is linked to decreased levels of inflammation in the body, lower blood pressure, prevention of cardiovascular disease, prevention of blood clot formation, and protection against irregular heart beats. Omega-6 fatty acids do just the opposite tending to increase blood pressure, promote blood clot formation, promote irregular heart beats, and increase inflammation. Other possible benefits of Omega-3 fatty acids that have been studied include: reduction in symptoms of rheumatoid arthritis, reduced levels of depression, and asthma, prevention of dementia, and improved symptoms of IBD.

The problem is that it is much easier to obtain Omega-6’s in the American diet without realizing it due to the use of corn and soybeans in processed foods. When we eat processed foods we ingest a huge amount of corn and soybean oil, sometimes without realizing it (can anyone say High Fructose Corn Syrup?). We have to work extra hard to get our ratio to a presentable level, and unfortunately the average American diet has a ratio much larger than the recommended amount.

But remember it is the RATIO of the two that is important, you do need both Omega-3 and Omega-6 in your diet. Some will say a ratio of 2 to 3: 1 (omega-6:omega-3) is beneficial but there is no official recommendation. What we do know is that our ratio is more like 10-20:1 given the typical American diet. The American Heart association has actually listed recommendations for DHA and EPA of 250 to 500mg of EPA and DHA per day, especially for people with coronary heart disease.

There are three derivatives of omega-3 fatty acids that you may have heard of: alpha-linolenic acid (ALA), eicosapentaenoic acid (EPA), and docosahexaenoic acid (DHA). All of these have important roles for our health, more than we may even be aware of yet until we know more from the research.

In the meantime, how can you get more Omega-3 in your diet without supplementation?

EGGS: Ever wondered why some eggs are advertised as being rich in omega-3’s? It’s because the hens are actually fed flaxseed or fishmeal, both rich in Omega-3’s, so their eggs are higher in Omega-3 than a normal egg where the hen is fed predominantly corn. If you are someone who does not like to take supplements, eating eggs can be an excellent natural food source of omega-3’s. Two things to keep in mind: 1) Make sure the actual amounts of DHA, EPA, and ALA are listed either on the package or on the company website or else you have no idea what you are truly getting and 2) The omega-3 is in the yolk so if you are one who only eats egg yolks you will be missing out on the nutrient. Check out my DELCIOUS recipe for Sweet Potato Hash with Eggs here.

FISH: Fatty fish (tuna, salmon, sardines) are another source of Omega-3. Sadly, because of the polluted state of our oceans, we do have to be aware of the levels of contaminants (mercury) in the fish so you do need to watch your fish consumption.

FLAX SEED or CHIA SEED: You see flax seed and Chia seed in everything now: breads, granola bars, muffins. But did you know that unless the flax seeds are actually ground up, or milled, you aren’t getting the Omega-3 benefits? You may be getting an added and oh-so pleasant laxative effect, but the seeds go straight through you and you won’t absorb any of their beneficial oils. Chia seeds do not need to be ground first.

BOTTOM LINE: While we don’t know the exact ratio of Omega-6 to Omega-3, we do know that Omega-3 fatty acids can be beneficial to your health and should be included in your diet!

Performance Anxiety

2011-05-19T19:08:00.005-07:00

I have been a bit MIA in the blog world because TOMORROW is my thesis defense so I have been non-stop preparing in hopes that I don't faint, fall over from fear, stutter, or speak gibberish.

I have all kinds of ideas for new blog topics when this is behind me and I finally have a bit more time. In the mean time please check out my posts (by clicking here) for one of our local gyms, Club 24, where I write about sports nutrition for endurance and for weight loss.

Sunny Day Turkey Burgers Plus an Award!

2011-05-10T06:40:00.000-07:00

A few weekends ago my in-laws came into town (side note – as a person married less than a year, I smile when I write “in-laws” especially since I’ve known my “in-laws” for almost 25 years). We didn’t get to spend Easter with them so we decided to do our own celebration here in San Luis Obispo. It was a hot, lovely day, the kind of day where you smell barbeques wafting out of every backyard.

In the spirit of a cookout/barbeque we made turkey burgers, but on the grill pan inside. Greg’s trick is to cover the pan while cooking to keep the patties moist and delicious:

Sunny Day Turkey Burgers:

2 pounds ground turkey
1/4 cup finely diced onion
2 egg whites, lightly beaten
1 clove garlic, peeled and minced
dash of favorite seasonings such as thyme, oregano, dried basil
a sprinkle of salt and pepper

In a large bowl, mix ground turkey, onion, egg whites, spices, garlic, salt, and pepper. Form into 4-6 patties.
Cook the patties on a grill pan over medium heat, turning once, until cooked through.

Top the burgers with your favorite toppings. We used tomatoes, avocado, ketchup, and mustard on a toasted whole wheat bun.

Served with my new favorite asparagus recipe that I previously posted here.

And crispy sweet potato wedges – sliced, quartered, topped with olive oil, salt and pepper and roasted at 400 degrees for 30 minutes. They taste like mini-sweet potato fries.

Laurel from Being Healthier was sweet enough to nominate me for the Versatile Blogger award, thank you!

Here are the rules:

thank the person who nominated you and link back to them
Tell 7 random facts about yourself
Pass the award on to other versatile bloggers
Let the giver of the award know if you’ve accepted the award or not

So here are seven random facts about me:

I am a huge bookworm. Big time. Although I’m finishing up my education for nutrition, my undergraduate degree is in English Literature and I still love to read and write.
I didn’t start cooking until after college and I cannot remember what I lived on from age 18 to 25. Honestly, I’ve asked my college roommates but we’ve all seemed to block it out.
I have a bad habit of forgetting to put lids all the way back on (like on vitamins, sauces, etc). If this happens, when the next person comes along and picks up the container you can imagine the possible disaster. Think vitamins all over the floor. But don’t blame me, it’s genetic. My dad and husband have had talks about this. Apparently my mom does the same thing.
There are many writers in my family – my mother, my two grandmothers, and my dad all write and some have had pieces published.
I have an irrational fear of having my nose pinched. Again this is genetic. My dad has the same fear. It’s weird. Please don’t test me.
The Sierra Nevada Mountains hold a special place in my heart. My family spends two weeks at a small lake every summer – and this is where I met my husband.
I am 29 and I can’t sleep with the closet door open. You just never know…

I’d like to pass this award onto some amazing bloggers, some I’ve read for awhile and some I just started reading!

Lindsay from Fresh Eats “n” Tasty Treats
Neyal from Looking Up While Slimming Down
Abeer from Cake Whiz
Laura from Absolut(ly) Fit
Ms. Simply from Simply Life

Check out their blogs, they are all very different and you will love them.

Spring Vegetables: Fava Beans

2011-04-29T05:59:00.000-07:00

My relationship with Fava Beans is a young one. We only met a few years ago when I discovered the world of seasonal, local eating.

For those of you who have not yet had the pleasure of meeting this special bean, the Fava (according to Wikipedia) is one of the most ancient cultivated plants believed to have become part of the eastern Mediterranean diet around 6000 BC or earlier. According to Nutritiondata.com, 1 cup of Fava Beans boasts 13 g of protein and half a days worth of Folate.

So when a bag of Favas showed up on my doorstep in my CSA box, I was excited to try a new recipe that also utilized a lot of my other favorite ingredients: mint, tomatoes, garlic, and feta.

Spring Fava Bean Pasta (adapted from this recipe)

2 cups brown rice pasta, cooked
2 vine ripened tomatoes, chopped
1 pound fava beans, shelled and peeled
2 cloves garlic, minced
2 tbsp mint, coarsely chopped
~1 tablespoon extra virgin olive oil
~1/2 tablespoon balsamic vinegar
2 tablespoons feta cheese
salt and pepper to taste

1. Boil 2 cups of water in a large pot. Add the Fava Beans and boil 1-2 minutes. Immediately remove and place in ice water to blanch.

2. Toss all other ingredients together.

3. Add beans to tomato mixture. Toss to coat. Sprinkle with salt and pepper to taste.

The leftovers are also perfect to pack in your lunch the next day. Just be careful of the garlic….

Have you ever tried Fava Beans?

Family Traditions

2011-04-26T05:09:00.000-07:00

The Easter holiday means different things to different people. For my family, it’s another reason to get together, enjoy the rich tradition of sharing food, and celebrating the beginning signs of spring. Even though it was a long drive for a quick weekend there was no way I could miss Easter at Grandma’s house. I am lucky enough to have both of my amazing grandmas in my life so when the opportunity arises to see them I jump.

My maternal grandmother lives in a little house deep in the redwoods surrounded by a wild yet cared for garden that sits just above the river. Every inch of the house is filled with her touch.

Especially books. Wonder where I got my love of literature? There are bookcases everywhere filled with books like this:

Even though it was a grey day, the garden still looked beautiful.

And the river peeked out of the mist

With signs of spring colors here and there. You can imagine what it was like to go Easter egg hunting in this garden.

Even though the Easter bunny stopped visiting Grandma’s house a few years ago, there is still something to look forward to: Grandma’s cooking.

She keeps meticulous notes about timing, preparation, and serving time for her meals.

But first we had to eat cheese. Three kinds of cheese. Fruit. Guacamole. Salsa. Delicious.

Grandma always sets the table with her china, fresh flowers and all of her knickknacks.

To me holidays are about appreciating indulgence, and knowing you will pick up where you left off after this meal. Enter Grandma’s Green Goddess Salad. The creamiest most delicious salad dressing you will ever have. Filled with garlic and spices, my sister and I used to dip hunks of bread into the blender when no one was looking. When I asked Grandma about the recipe she says it is never the same. I think she just doesn’t want to tell me how much sour cream she puts in it.

Dinner came from a slow cooking themed Mediterranean cookbook. Slow cooked pork marinated in cinnamon, olive oil, rosemary (and more spices than I can remember) served over polenta.

Dinner also included Grandma’s favorite side dish: a zucchini sauté with bell peppers, parmesan, and basil.

When I asked her where this recipe came from she pulled this out of a bookshelf:

A well-loved wedding gift from 1944. Published in the 30s. Amazing.

You know what else was amazing? The carrot cake enjoyed in the living room after dinner. I apologize but it flew off the plate before I had a chance to take a picture.

Is food central to holiday traditions in your family?

Skillet Sweet Potato Goodness

2011-04-22T05:24:00.000-07:00

My favorite recipes are those that surprise me with their simplicity and deliciousness. Enter Cooking Light’s Fingerling Potato-Leek Hash with Swiss Chard and Eggs. After halving the recipe and subbing the fingerlings with a thinly sliced sweet potato my end product looked like this:

A pretty mess in the pan turned into a wonderful combination of flavors in the mouth. I know it’s a good dish when Greg consistently says “MMMM” after each bite. He, being the good sport when it comes to my kitchen experiments, was pleasantly surprised. So go check out the recipe here and make it. It’s filled with protein, healthy fat, and brightly hued veggies. Plus a little cheese for good measure.

I wish I didn’t halve the recipe. It was that good.

Spring Vegetables: Asparagus

2011-04-19T05:06:00.000-07:00

Spring has sprung in San Luis Obispo.

We went from rainy, hail storms two weeks ago:

To 80 degree weekends filled with sunbathing:

A few weeks ago I also ran a half marathon with my friend Lindsay (go check out her blog, you will love it). It wasn’t our fastest race (you can read more about our race on Lindsay’s blog here), but we finished strong (complete with a killer, calf stretching hill on the last half mile).

Unfortunately, my post-run endorphin rush was short lived as I came down with a bug/food poisoning almost immediately after. Stuck in bed for two days, unable to eat after running a half marathon is NOT a recovery plan I recommend.

Luckily it was only a few days until I felt ready for real food again. I had my eye on a recipe from Cooking Light that utilized my current favorite spring vegetable: asparagus. The past few CSA deliveries I have received from SLO Veg have included the most delicious, fresh, tender spring asparagus. Add goat cheese and balsamic reduction and you can’t go wrong.

Cooking Light’s Asparagus with Balsamic Tomatoes (with a few modifications)

1 bunch of asparagus
2 tsp olive oil
1 cup pear tomatoes, halved
2 cloves garlic (minced)
2 tbsp balsamic vinegar
3-4 tbsp goat cheese
pepper to taste

1. Cook asparagus in boiling water for 2-3 minutes until tender. Put on a plate and set aside.

2. Sautee garlic and tomatoes in olive oil over medium-high heat.

3. Add vinegar, cook 3 minutes, stirring occasionally.

4. Top asparagus with balsamic tomato mixture. Sprinkle with goat cheese and pepper.

Question: What’s your favorite spring vegetable?

Sunshine, Lentils, and Red #40

2011-03-31T10:54:00.001-07:00

Since my last post, the weather has completely changed. Hurray for Vitamin D! It’s beautiful, supposed to reach the 80’s today, and I get to do my rotation work from home. This means that the door is open, Stanley is at my feet – and the fridge is easily accessible for necessary snacks.

Today for lunch I’m planning on feasting on a mix of leftovers from this week including:

Black Lentil, Spinach, and Honey Goat Cheese Salad. This recipe is based on a Tyler Florence recipe originally shared by my lovely friend Erica as a delicious appetizer. You can find the original recipe here. After a few tweaks it became a delicious protein packed salad that I used as a main dish. Changes that I made include:
- Left out the prosciutto
- Left out the bread as I wasn’t making the brushcetta portion (although I HIGHLY recommend it as an appetizer, you will be the star of the party)
- Added in chard after the onions were slightly cooked, allowed it to wilt, then added in the honey-balsamic sauce
- Combined in a bowl as instructed but then added the goat cheese (Chevre with Honey from Trader Joe’s to be exact. Greg picked it up and after opening it and taking a bite I was literally ready to spoon feed it to myself and call it a night).
Quinoa and Spring Vegetable Pilaf from Bon Appétit (recipe can be found here). Not my favorite but it incorporated the CSA leeks and asparagus I had in my fridge and have been wanting to use. I think the pea “puree” was more liquid than it should have been due to excess water after thawing my peas so if you make it I recommend carefully draining your peas and possibly decreasing the vegetable stock. Loved the mint though, I can’t resist a recipe with mint.

Research News:

Did you hear that yet another study connected the importance of sleep and success with weight loss? Researchers at Kaiser found that people who slept no less than 6 hours a night and no more than 8 were more likely to reach their weight loss goal than those who did not get moderate amounts of sleep. Stress was also a factor in successful weight loss. You can read the Kaiser Press Release here.
Yesterday the big food news was that the FDA was discussing the safety of Food Dyes (you know – all those lovely colors that make our candy so pretty) and the connection to ADHD. Other countries have already banned several of these dyes. Apparently the panel is going to conclude that there is not enough validated evidence to ban the dyes, that the dyes are not the cause of ADHD but do in fact tend to exacerbate it in some cases. Yet another reason why it is a good idea to stick with whole foods with no “red dye #40” additives – regardless of the current research. Although I do love the fun color Hot Tamales leave on my hand….

Off to work on curriculum for cooking with middle school students!

The Vitamin D Story

2011-03-26T18:30:00.001-07:00

This “Feed Between the Lines” post is sponsored by Eggland’s Best.

It’s been raining for what feels like two weeks straight. That meant a wet ten mile training run last weekend. I know I should not complain with all that is happening in the world but really, just a quick break would be nice. Truthfully, that break is coming soon as the forecast is calling for sunshine next week and the hills are so incredibly green right now. I just need to hang on a few more days.

What I have found interesting is that one of the most common phrase I’ve heard over the last few days, regardless of who is speaking is: “I need the sunshine! I need some Vitamin D!” Virtually everyone is aware of Vitamin D. With its recent popularity in the media, recent changes made to the recommended daily allowance, and more and more research attempting to tie deficiencies to everything from Autism to Cancer, Vitamin D has become a popular topic. But how much do you really know about Vitamin D?

The Background: Vitamin D is known as the sunshine vitamin because of the body’s ability to produce the active form from the sun. Your skin reacts with UVB rays to synthesize Vitamin D3. However, different skin pigments, distance from the equator, age, sunscreen use and amount of time spent in the sun can all effect the amount of Vitamin D you actually synthesize.

Why is Vitamin D Important?: Vitamin D and Calcium are best friends and both are necessary for bone health. Calcium needs Vitamin D for proper absorption. Adequate levels of Vitamin D actually improve the absorption of calcium in the gut and help to improve bone mineral density. The fortification of such food products as milk and some cereals was established as a response to rises in Vitamin D deficiencies in the US population as even though we can make Vitamin D many of us are still deficient!

Many other potential benefits to Vitamin D have or are currently being studied including a relationship between deficiencies and risks for some cancers, immunity and autoimmune diseases, autism, heart disease, fatigue, diabetes, and muscle strength. Receptors for Vitamin D have been found in over 30 organs including bone, intestine, kidney, lung, muscle, and skin. This makes nutrition scientists question the high levels of deficiency in the US and the effect it may have all over the body. Results are mixed but still being actively investigated.

How much do I need?: In 2010 new Dietary Reference Intakes (DRI) were released for Vitamin D. As results are still mixed about all the potential roles Vitamin D plays in the body, these recommendations were justified based on “a strong body of evidence from rigorous testing (about the) importance of vitamin D and calcium in promoting bone growth and maintenance." You can read the IOM brief and details about the DRI’s by clicking here.

The Vitamin D RDA for healthy people aged 1 – 70 is 600 IU/day. The RDA increases to 800 IU/day for adults older than 70.

Food Sources of Vitamin D: As many of us (even in California) are not spending nearly enough time in the sun during the late fall to spring months, additional sources of Vitamin D becomes necessary. Dietary Vitamin D is primarily found in animal-based foods like saltwater fish and foods that have been fortified such as milk and eggs. For example, an ideal Vitamin D rich breakfast might include:

A scramble made from 1 egg and 2 eggs whites with veggies
A slice of whole wheat bread
A piece of fruit
A glass of fortified skim/low fat milk

This can provide you with almost 1/3 of your daily need for Vitamin D. Just make sure to include the egg yolk as it is the part of the egg that includes the Vitamin D. Yes I know yolks have been given a bad rap but there are all kinds of important vitamins and minerals (in addition to Vitamin D) that are found only in the yolk.

If you believe you may be Vitamin D deficient, or even if you aren’t sure, getting your levels checked at your next check-up is always a good idea. You may be surprised at your results. And while I always promote getting your vitamins straight from the source whenever possible, supplementation may be necessary for some people. So get those levels checked!

Question: Where do you get your sources of Vitamin D? Have you ever had your Vitamin D levels tested?