Nutritious Bytes

"Can You Give Me a Good Diet?"

2015-05-09T23:00:00.001-04:00

If I had a quarter for every time I heard that question, I wouldn't need to work as a dietitian any more.

First off, I hate the term "diet". It is usually spoken in a negative tone and more often than not implies a short term restriction of calories or certain foods or food groups to aid in weight loss.

The definition of diet as a noun: the kinds of food that a person, animal, or community habitiually eats; or a special course of food to which one restricts oneself, either to lose weight or for medical reasons. It can also be used as a verb: restrict oneself to small amounts or special kinds of food in order to lose weight.

While all those definitions are true, the first is my favorite. Notice the word habitually. It implies a lifestyle, habits, choices made continuously. It conjures an image of a life designed around deliberate choices; choices made to reach a desired end. Most people who ask me for a diet do not have this definition in mind. They're thinking of the second. They want me to give them a quick answer, a magic pill, if you will, to help them lose weight.

There is no magic pill. There are no special foods that will melt fat or burn calories because they "require more energy to digest than they contain".

Second, nutrition is personal. Just like each and every person is different, the nutrition that is best for that person will be different. I can't - and won't - give them a calorie goal, "dieting tips" or any other nutrition advice without first having the chance to view a medical record for pertinent information or interviewing the person for lifestyle choices and daily habits. What works for one person might not work for all.

And, last but certainly not least, more than likely they don't want to hear what I have to say or have no intention of taking any of my advice or instructions to heart.

In the early stages of my career as a dietitian, when I was asked that question, I was eager to answer. I wanted to help people. After all, that's why I wanted to be a dietitian. I would start out with, "Sure! Make sure to eat 3 meals a day, incorportate lots of fruits and vegetables and try to exercise." But as soon as I opened my mouth, the person asking the question would interrupt (or if they were nice would wait till I finished) and say, "I just can't do breakfast. It makes me sick to eat in the morning." or "I hate salads. I just can't do vegetables because I hate salads."

It seems the minute they start to hear changes that have to be made or things they'll have to do that don't include a magic pill or food or some secret only a dietitian must have, they stop listening.

An individual doesn't gain weight or become unhealthy or develop a disease overnight: chances are they won't lose weight, get healthier or suddenly be cured of a disease overnight either. No one seems to want to hear that. And I don't blame them. Waiting is hard. Change is harder. But a quick fix is just that: a quick fix. It's not a solution.

So please don't ask me if I know a good diet.

But if you would like personalized nutrition advice tailored to your specific height, weight, BMI, disease and/or health state, I'd be more than happy to make an appointment with you. Please be prepared to hear what you might not want to hear or be advised to make changes you may think at first to be too hard. But I promise to help you make changes that you can incorporate (and may have suggested yourself!) into your daily life. If you're unable to make an appointment with me, please seek advice from another Registered Dietitian. Use the "Find an Expert" tool on the Academy of Nutrition and Dietetics website. http://www.eatright.org/find-an-expert

If you do ask me, please don't be surprised to hear, "I'm sorry, I don't. But I'm sure Dr. Oz does."

Happy Mother's Day!

2015-05-08T22:39:00.001-04:00

For Mother's Day, I'd like to thank three people who inspired me to be a dietitian and have influenced my practice as a dietitian.

1) My Mamaw, Violet Ellen Bailey.

As a baby, I was a fussy eater and Mamaw would spend hours trying to get me to take a bottle or eat my baby food. I am inspired hearing those stories. How much love do we show others by cooking for them, feeding them, encouraging them to eat? When I go to work every day at the long term care facility where I'm employed, I see numerous residents who need encouragement to eat or need fed and I'm reminded of my mamaw and her dedication to me. It gives me determination to find new and better ways to help nourish my residents. I remember going to Mamaw's house and watching and helping her cook dinner. Her and Papaw either had a garden or got fresh produce from my great-grandpa's garden. There was almost always home-canned or fresh vegetables to eat. She believed in me and encouraged me in my goal to become a dietitian. I only wish she could have seen me succeed. I know she would be proud.

2) My mom, Sherri.

My mom was the first dietitian I know. No, she didn't go to school and study nutrition, do an internship, or take a registration exam. But she taught me the basics of meal planning: no all white meals - make sure to have lots of color on the plate; no more than 2 starches at a meal - if you have potatoes and corn, no bread on the table; and variety is the spice of life - she cooked a lot of different vegetables and foods in addition to encouraging me to participate in fruit and vegetable programs at the local supermarket. She set an example by buying healthy snacks and cooking complete meals. During my first job as a dietitian, I was responsible for planning the menus for the residence halls. In my mind, I could hear my mom saying, "What will it look like on the plate?" Chicken, cauliflower, and mashed potatoes make for a pretty boring meal. But swap broccoli for cauliflower and roasted redskin potatoes for the mashed and it's a colorful, healthy meal. When I told Mom about my goal to be a dietitian, she never discouraged me or tried to get me to choose a different path. She only ever encouraged me. And to this day, she heeds any nutritional advice I may offer her. My mom was my first dietitian and my first client.

3) My foods/home ec teacher, Teresa Tresslar.

During one of her foods classes, she took us to the local hospital to tour the kitchen. I was a sophomore and was trying to decide the course I wanted to take for my career. I knew I loved to cook, I loved to teach and I loved science, health and nutrition. Not knowing of any career path that combined all those passions, I had decided that I could continue to cook for fun and teach a Sunday School class at church, thereby fulfilling those passions. That left health/nutrition/science. I had been researching careers in science prior to this field trip. During the tour of the kitchen we met the hospital's dietitian. When she described what she did, my ears perked up: all my passions combined in one career! I started researching jobs within the dietetics field. I was sold! From then on, that was my goal. I researched colleges with dietetics programs. I settled on IU and the rest is history.

So on Mother's Day 2015, as I reflect back on 15 years of studying/practicing in the field of nutrition/dietetics, I give thanks and honor to three women who influenced not only my career but my life. Thank you! Happy Mother's Day!

Get Fit Don't Sit Day

2015-05-06T12:20:00.001-04:00

People spend an average of 5 hours and 41 minutes per day sitting at work each week. An average american is sedentary for 21 hours and only active for 3 hours. Excessive sitting is cited as a key risk factor in 4 of the top 7 U.S. killers: heart disease, stroke, diabetes and some cancers. It’s also linked to obesity and early mortality rates. Daily exercise is not enough to counteract excessive sitting. Metabolism starts to slow down when we sit down. After 20 minutes of sitting, our metabolism slows to a halt. It’s an epidemic.

So what to do?

The American Diabetes Association recommends that everyone, including people with diabetes, limit the amount of time they spend sitting.

On National Get Fit Don't Sit Day, Wednesday, May 6, 2015, make sure you get up and get moving at least every 90 minutes.

How, you ask?

Stretch.

Do chair exercises at your desk. Here are some links:

http://www.doctoroz.com/videos/no-excuses-chair-workout (I do not endorse Dr. Oz, but this video is by a trainer. And the workout is great – I tried it!)

http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm

On a conference call? Put your phone on speaker and walk or stand during the call.

Suggest a walking meeting.

Take a walk on your break instead of sitting.

Trade in those work shoes for sneakers and get moving.

Whatever you do, just move!!

Registered Dietitian Day

2011-03-08T18:00:00.000-05:00

Tomorrow is National Registered Dietitian Day. If you want expert nutrition advice, ask a nutrition expert - the registered dietitian. In honor of RD day, I'm reposting an old post about the difference between a nutritionist and a registered dietitian. Please feel free to email me (a registered dietitian) any nutrition questions you have. Mail to nutritiousbytes@gmail.com

So, what’s the difference between someone who calls him or herself a nutritionist and someone who calls him or herself a dietitian? Simply put, a nutritionist has no concrete definition, but a dietitian has credentials to go with the term. The term “nutritionist” is not legally protected nor is it regulated like the term “dietitian” is. Anyone who works in a health food or supplement store or who has an interest in nutrition could call themselves a nutritionist.
A Registered Dietitian (RD) is a credential just like a Registered Nurse (RN) or a Medical Doctor (MD).

To become a Registered Dietitian you must:

1. Earn a Bachelor’s of Science (BS) degree in a Didactic Program in Dietetics. This is a program, granting at least a bachelor’s degree, that is accredited or approved by CADE (Commission on Accreditation for Dietetics Education).

2. Complete a supervised practical experience (at least 900 practice hours) in a CADE-approved Dietetic Internship. Once completed, you will be eligible to take the Registration Examination for Dietitians.

3. Take and pass the Registration Examination for Dietitians. You will then be authorized to use the credential Registered Dietitian (RD) by the Commission on Dietetic Registration of the American Dietetic Association.

4. Complete 75 continuing education credits every 5 years to maintain your credential.

Students wishing to become Registered Dietitians study a variety of subjects including but not limited to: food and nutrition sciences, foodservices systems management, business, economics, computer science, culinary arts, sociology, communications, biochemistry, physiology, microbiology, anatomy and chemistry.

A Registered Dietitian is knowledgeable in the science of nutrition. Registered Dietitians commonly call ourselves “interpreters of science”. We interpret the science of research studies for the consumer so that he or she can make informed decisions to improve his or her lifestyle and health. The Registered Dietitian, after reviewing your medical history, medications, supplements, exercise routine (or lack thereof), weight and eating habits, can give advice that is safe and effective for you to reach your goals.

A nutritionist may or may not have the credentials of a Registered Dietitian. Many will have letters of “designation” behind their name, but make sure you carefully research where that “designation” came from. One example I have listed below.

From the American Association of Nutrition Consultants:
“The purpose of certification is to protect the health, safety and welfare of the public by encouraging high standards and professional competence of persons practicing in the profession of nutritional counseling. It provides a trademark designation (C.N.C.®), which serves to inform the practitioner’s clients and potential clients that the practitioner has met professional requirements in addition to, and beyond, normal academic studies and/or professional experience.”

*Notice that it will provide a “trademark designation”, not a credential. It also states that the practitioner must meet professional requirements in addition to normal academic sudies. It never defines the academic studies. Furthermore, the application requires no proof (diploma, transcript, etc) that the person has actually completed said studies.

To receive certification or designation as a C.N.C., the candidate must:

1.) pass an exam administered by the Commission on Certification of the A.A.N.C.

*Notice the Commission on Certification is of the Association. It is not a third-party entity, quite unlike CADE, which is approved by the United States Department of Education and the Council for Higher Education Accreditation.

The following is a quote from the AANC website:
“Candidates are required to complete a series of tests which will demonstrate proficiency in the areas of General and Applied Nutrition and in Practice Management.”

*The Registration Examination for Dietitians , administered by the Commission on Dietetic Registration, covers 5 domains: 1) Food and Nutrition; 2) Clinical and Community Nutrition; 3) Education and Research; 4) Food and Nutrition Systems; 5) Management.

2.) Pay the membership fee (to be renewed annually): $60.
Quote from the AANC website: “I understand that certification is only available to Professional Members of the A.A.N.C.”

*Though membership in the American Dietetic Association is encouraged, it is not required to receive registration status.

3.) Pay the C.N.C. examination fees:
Quote:“Payment of a one-time examination fee of $250 is required at the time of application. There are no annual maintenance fees. Expenses of administering the examinations, maintaining permanent records, grading papers and preparation of the certification certificates are met entirely from the examination fee and annual membership dues.”

*Notice: there is no requirement for the person to maintain his or her status as C.N.C. How do you know that person is up to date on all current nutrition information and research?

4.) Submit an online application form: click here for the form.

*No verification of degree or education is required.

The American Dietetic Association says it like this:

“A registered dietitian is a food and nutrition expert who has met academic and professional requirements”.

If you are looking for someone to help you with dietary concerns find a nutrition expert - a Registered Dietitian.

Author’s Note: I graduated with a Bachelor’s of Science degree in Applied Health Science/Dietetics in 2004 from Indiana University, a CADE accredited school. I then went on to complete my Dietetic Internship in 2005 at IUPUI, also a CADE accredited program. I passed the Registration Examination for Dietitians in October 2005. I am currently in my 6th year as a Registered Dietitian and I have completed my 75 continuing education credits needed to maintain registration status.

National Nutrition Month

2011-03-05T10:25:00.000-05:00

This year's theme for National Nutrition Month is Eat Right with Color!

Have you ever heard the saying "We eat with our eyes first"? What this means is if the food doesn't look appetizing, we're going to eat less of it. When you fill your plate with colorful foods, it is more pleasurable to eat.

But adding color to your plate does more than just make the meal more desirable to eat. It also adds a palette of nutrients. Most people know and would agree that fruits and vegetables are good for you. They are chock full of vitamins, minerals and fiber. But did you know that not all fruits and vegetables are created equal? Fruits and vegetables offer different nutrients and benefits depending on what color they are. Let's break it down.

Red: indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

Fruits: cherries, cranberries, pomegranates, red/pink grapefruit, red grapes, watermelon
Vegetables: beets, red onions, red peppers, red potatoes, rhubarb, tomatoes

Green: indicates produce that has antioxidant potential, promotes healthy vision and reduce cancer risk.

Fruits: avocado, apples, grapes, honeydew, kiwi, lime
Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Blue/Purple: indicates produce that may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risk.

Fruits: blackberries, blueberries, plums, raisins
Vegetables: eggplant, purple cabbage, purple fleshed potato

Yellow/Orange: indicates produce that contains nutrients that promote healthy vision and immunity and may reduce the risk of some cancers.

Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

White/Tan/Brown: indicates produce that contain nutrients that promote heart health and may reduce cancer risk.

Fruits: banana, brown pear, dates and white peaches

Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

So, how would you color up your plate?

Thanksgiving Tips

2010-11-23T23:41:00.000-05:00

As we approach Thanksgiving, I thought of a few more tips to share.

1.) Like to snitch while you're waiting on dinner? Snitch things like raw veggies from the veggie tray while you wait. They're low calorie and they're full of fiber so they'll curb your appetite before dinner.

2.) When you get ready to eat, think about this: what foods can you have all year round? (I can think of a few - mashed potatoes, corn...) Try skipping those. Go instead for the things you've been picturing in your mind since November 1. You know the foods I mean: the ones you only get to eat at Thanksgiving and Christmas. And only serve yourself a tablespoon or so of each.

3.) Don't eat all of one food and then move on to the next. Taste each food on your plate and then go back to the first. This prevents overeating due to Sensory Specific Satiety. (Big complicated phrase that means "each subsequent bite tastes less yummy than the first".) When you eat all of one food, by the time you're done with that food, it doesn't taste near as good as when you first started. If you do that with every food, you'll wind up eating more so you can taste each food. If you taste each food first, you'll get that best bite of each and won't feel the need to eat all of everything.

4.) Don't go back for seconds. Make sure you have a little of everything you want to try on your plate the first go round.

5.) Don't graze. Sit down. Eat what's on your plate and stay away from the food table. If you do feel the need to eat again later, grab a small plate and put what you want on the plate. Then go sit down away from the food table.

Low-fat Turkey Pepperoni Pizza

2010-11-23T23:02:00.001-05:00

My hubby came up with this recipe and it is delicious!

1/2 Tiseo's frozen pizza dough ball
16 Armour Turkey Pepperonis
1 small can Hunt's tomato sauce
1/2 can water
McCormick's Italian seasoning grinder, to taste
Tastefully Simple Garlic Garlic, to taste - to order click here
Tastefully Simple Onion Onion, to taste
1/2 cup low-moisture, part-skim shredded mozzarella cheese
6 ounces sliced white mushrooms
1/4 medium green pepper, chopped

Thaw pizza dough over night.
Preheat oven to 425 F.
Cut dough ball in half. Refreeze or refrigerate remaining half.
Flour hands, pull dough until it looks like it's going to tear. Put onto baking stone and roll with a pastry roller until desired width is reached.
Meanwhile, heat sauce, water and spices to taste in a saucepan over medium-low heat. Cook until reduced by half.
Cover dough with sauce.
Place pepperonis evenly over entire pizza.
Add veggies.
Add cheese.
Bake for 12 -15 minutes or until crust and cheese are golden brown. Top with more Italian seasoning and crushed red pepper flakes if desired.
Enjoy!

Bonus: There are only 18 grams of fat for the entire pizza!

Chicken Cacciatore

2010-11-23T16:23:00.001-05:00

This recipe is also courtesy of Ellie Kriger, RD of Food Network. I made this recipe last night and my husband and I LOVED it!! Next time I plan to try substituting some of the red pepper with green pepper for more color. But over all the flavor was phenomenal and it was fairly easy to make. Once again I have included the nutritional analysis courtesy of NutritionData.com. Below is the recipe. View it on Ellie's page here.

4 skinless chicken breasts (I used frozen skinless, chicken breasts)
Salt
Freshly ground black pepper
2 teaspoons olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 pound white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 teaspoon of dried oregano
1/8 teaspoon red pepper flakes or more, to taste (my husband and I felt like 1/8 tsp was plenty)

Directions
Season the chicken with salt and pepper. Heat the oil in a saute pan over moderately high heat. Brown the chicken on both sides, about 8 minutes. Transfer the chicken to a plate and set aside. Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes. Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.

Nutritional Analysis
Serving Size 1/4 of recipe (430g)
Servings per recipe: 4
Amount per serving:
Calories: 347
Calories from Fat: 50
Total Fat: 6g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 137 mg
Sodium 228 mg
Total Carbohydrate 10g
Dietary Fiber 2 g
Sugars 5g
Protein 57g

You and Me Chicken Pot Pies

2010-11-23T14:34:00.000-05:00

This recipe was created by Ellie Krieger, RD of Food Network. She hosts her own show "Healthy Appetites". When you get a chance, visit her page on the Food Network website. She's got lots of recipes and videos with more recipes.

So far I've tried 2 and they were both yummy!! Click here to see the recipe in it's original format on her page. Below you'll find the recipe the way I did it.

4 boneless, skinless chicken breasts, cut into 1/2-inch chunks (I used frozen)
1 teaspoon salt
Freshly ground black pepper
2 tablespoons olive oil, divided
1/2 medium onion, chopped (her recipe calls for leeks - I like the taste of onion so I opted for onion)
2 celery stalks, chopped
2 medium potatoes cut into 1/2-inch pieces
1/2 pound green beans, trimmed and chopped into 1/2-inch pieces (I used fresh)
2 cloves garlic, minced (a garlic press makes this part SUPER easy!)
1 1/2 cups low-fat milk
1/3 cup all-purpose flour (I used unbleached)
2 cups low-sodium chicken broth
1 cup frozen peas and carrots (her recipe calls for peas - I opted for peas and carrots for more color)
1 tablespoon dried parsley (she uses fresh...)
1 tsp ground thyme (she uses fresh...)
3 sheets frozen phyllo dough, thawed
2 tablespoons grated Parmesan

Directions
1.) Preheat the oven to 350 degrees F. Spray 4 individual-sized baking dishes with cooking spray. (I ended up with enough ingredients for 5 - later when you see my nutritional analysis, the recipe was analzyed for 5 servings.)
2.) Season the chicken with 1/4 teaspoon salt and a few turns of pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, turning once. Transfer the chicken to a plate.
3.) Add 2 more teaspoons of the oil, the onion, and the celery to the pan and cook until vegetables begin to soften, about 3 minutes. Add the potatoes, green beans, garlic, and remaining salt and pepper and cook for 2 more minutes.
4.) Add the milk to the pan. Stir the flour into the chicken broth (I used a wisk) until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, for 10 minutes. Stir in the reserved chicken, peas and carrots, parsley, and thyme. Spoon the mixture into the prepared baking dishes.
5.) Put the remaining 2 teaspoons olive oil into a small bowl. Unroll the phyllo dough and cut it into quarters. Place a quarter sheet on top of each baking dish and brush with olive oil. Repeat with remaining 4 baking dishes. Tuck the edges of the phyllo into the dish rim. Top each pie with Parmesan.
6.) Place on a baking sheet and bake until the filling is bubbling, about 30 minutes.

I don't even like chicken pot pie, and I found this wonderful! My husband prefers his vegetables a little more soft than they turned out in this recipe, so you may want to cook them longer if your family prefers softer veggies.

Below is the nutritional analysis (provided by NutritionData.com). I was pretty accurate in my estimate of the fat content. I estimated 10 grams of fat per pie.

Serving Size: 1/5 of recipe (602 g)
Servings per Recipe: 5
Amount per Serving:
Calories: 490
Calories from fat: 95
Total Fat 11g
Saturated Fat 3 g
Trans Fat 0g
Cholesterol 115 mg
Sodium 769 mg
Total Carbohydrate 44 g
Dietary Fiber 7 g
Sugars 6 g
Protein 55 g

Let's compare that to a traditional homemade chicken pot pie:
Serving Size: 1/6 of recipe (404 g)
Servings per Recipe: 6
Amount per Serving:
Calories: 696
Calories from fat: 371
Total Fat 42 g
Saturated Fat 21 g
Trans Fat 1g
Cholesterol 192 mg
Sodium 1960 mg
Total Carbohydrate 46 g
Dietary Fiber 4 g
Sugars 8 g
Protein 34 g

I'll let you do the math. :)

New Recipes

2010-11-23T10:18:00.000-05:00

I've been searching for new recipes to try lately. I was browsing the food network and ran across Ellie Krieger's page. She's a Registered Dietitian and works for the Food Network. Her show is called "Healthy Appetites". She has some great stuff. I found a few yummy recipes I'm going to be trying in the next few weeks and months so stay tuned for my reviews.

Surviving the Holidays

2010-11-16T12:55:00.001-05:00

With the holidays quickly approaching, here are some ways to avoid that holiday weight gain or from blowing the diet you are following:

Develop a Strategy That Works For You:

Don’t go to a party on an empty stomach.

Have a small snack of protein food before you leave. Protein helps satisfy your appetite and helps you eat less.
Eat every 3-4 hours. Don't "save up" so you can eat more at dinner.
Always take a healthy snack with you.

Offer to bring a food item to a party that is low-fat, low-sugar or both.

Examples: cheese and crackers, cheese and fruit, deviled eggs, sugar-free desserts, etc
Consider the food options at a meal – pot luck, buffet – then decide what items will be the best options for you.
See recipes at the bottom of this post.

Never eat directly out of a box, bag, or bowl.
Decide what you’re going to have and make one small plate of food.
Sit down and focus on the food.

Standing up and chatting, especially next to the food table, makes it easier to lose track of what and how much you have consumed.

Pace yourself.

Take very small bites.
“Savor the flavor” of each bite of food. (Remember Remy from Ratatouille?)
REMEMBER: make your mouth do all the work - chew each bite 25-30 times.

Stay away from the food table so you’re not constantly tempted to nibble and graze.
Drink water or other non-caloric beverages.

Coffee and tea, which are very low in calories, are staples at holiday parties and often come in festive flavors.

Chew gum.

Chewing sugar-free gum can satisfy your oral fixation and curb your appetite at a party.

Tweak your favorite recipes.

Replace full-fat items with low-fat or fat-free.
Replace sugar with Splenda or another sugar substitute.

Socialize.

Make your holiday about reconnecting instead of chowing down. Holidays are for family and friends, not food.

Give it away.

Don’t keep leftovers lying around. Donate the excess to a local homeless shelter or pack up doggie bags for family members and friends.

Take Time to Exercise During the Holidays:
Exercise is a great stress releaser and you have to do something to burn up those extra calories and help energize you!

Start new traditions.

Plan to take a walk or play touch football with relatives instead of having an extended happy hour.

What about a Wii?

Invite your family to play together – bowling, tennis, boxing, etc. It’s great fun and good exercise, too!

Park further away from the store, or take a couple laps around the mall before you really start shopping.
Buy yourself a pedometer.

Mark your steps on the calendar each day and try to increase the steps each day.
See if you can walk 10,000 steps in a day. When you do, give yourself a gold star!!

Here are some recipes I found. I haven't tried them out yet, but when I do, I'll let you know.

Low-fat Dressing or Stuffing
Ingredients:
1 pound whole grain bread, cubed
1 pound mushrooms, sliced
1 large onion, sliced
5-10 cloves garlic, minced
1 tsp dried sage
2 tsp dried thyme
Black pepper to taste
1/2 cup white wine
Non-fat chicken broth or vegetable broth
1 egg or egg substitute
Salt to taste

Preparation:
sauté mushrooms, onion, celery, and garlic in the white wine.
Add the sage, thyme, pepper to the vegetables as you cook.
Cook until tender—don't overcook the mushrooms.
In a large bowl, mix the cooked vegetables with the bread cubes.
Add the egg and broth until it is moist.
Use to stuff poultry or cook separately.

To cook separately: bake covered for 30 minutes at 350F, uncover and bake 15 minutes more.

“Mock” Garlic Mashed Potatoes

Ingredients:
1 medium head cauliflower
1 tbsp fat-free cream cheese, softened
1/4 cup grated Parmesan cheese
1/2 tsp minced garlic
1/8 tsp straight chicken base or bullion (may sub 1/2 tsp salt)
1/8 tsp freshly ground black pepper
1/2 tsp chopped fresh or dry chives, for garnish

Preparation:
set a stockpot of water to boil over high heat.
Clean and cut cauliflower into small pieces. Cook in boiling water for about 6 minutes, or until well done. Drain well; do not let cool and pat cooked cauliflower very dry between several layers of paper towels.
In a bowl with an immersion blender, or in a food processor, puree the hot cauliflower with the cream cheese, Parmesan, garlic, chicken base and pepper until almost smooth.
Garnish with chives and serve hot.

Sugar-free Cranberry Sauce

Ingredients:
1 bag of fresh cranberries (12 oz)
Sugar substitute equal to 1 cup sugar
1 cup water
1/4 teaspoon salt

Preparation:
1. Put cranberries in a pot on the stove, and pick through to remove soft and/or brown ones.
2. Add the rest of the ingredients, stir, and bring to a boil on medium-high heat.
3. Stir frequently. The cranberries will pop, and then release their "gel" -- and the sauce will come together like magic. Cook until the sauce is the consistency you want, about 5 to 10 minutes.

Sweet Potato-Pecan Casserole

Ingredients:
Cooking spray
3 1/2 pounds sweet potatoes (about 5 medium), peeled and cut into 1-inch chunks
1/3 cup honey
1 large egg
1 tsp ground cinnamon
1/4 tsp ground nutmeg
1/8 tsp ground ginger
Kosher salt
1 tbsp packed dark brown sugar
1/3 cup finely chopped pecans

Preparation:
Preheat oven to 350F. Mist an 8-inch square baking dish with cooking spray.
Bring a few inches of water to a boil in a pot with a large steamer basket in place.
Put the sweet potatoes in the basket, cover and steam until tender, 20 to 25 minutes. Transfer the potatoes to a bowl and let cool slightly.
Add the honey, egg, 1/2 tsp cinnamon, nutmeg, ginger and 1/2 tsp salt; whip with an electric mixer until smooth. Spread the sweet potato mixture in the prepared baking dish.
Mix the brown sugar, pecans and remaining 1/2 tsp cinnamon in a bowl; sprinkle over potatoes.
Bake until hot and beginning to brown around the edges, 40-45 minutes.

Devilish Eggs

1 dozen eggs
2/3 cup silken tofu, drained
1 tbsp low-fat mayonnaise
1 tbsp Dijon mustard
1/2 tsp hot sauce, plus more to taste
2 tsp prepared horseradish
2 tbsp chopped chives
Salt
Freshly ground black pepper
1/4 tsp paprika

Place the eggs in a large saucepan and cover with water. Place over high heat and bring to a boil. Reduce the heat to low and simmer for 9 minutes. Remove the eggs from water and run under cold water for 1 minute or until cool enough to touch. Peel eggs under cold running water.
Slice the eggs in half lengthwise. Scoop out the yolks and discard 6 of them or save for another use. Set aside the whites.
Place the remaining yolks in a medium bowl and mash with the tofu, mayonnaise, mustard, hot sauce, horseradish, and chives. Season with salt and pepper.
Spoon the mixture into the corner of a plastic bag and snip off the end. Pipe the yolk mixture into the egg whites. Arrange on a platter and sprinkle with paprika

Crustless Pumpkin Pie

Ingredients:
1 (15 ounce) can pumpkin puree (NOT pie filling!)
1 (12 ounce) can evaporated skim milk
3/4 cup egg whites
3 tsp pumpkin pie spice
1 tsp vanilla
2/3 cup granular Splenda
Pam cooking spray

Preparation:
Preheat oven to 400F.
Combine all ingredients.
Spray 9” pie plate with Pam.
Pour mixture into pie plate.
Bake at 400 F for 15 minutes.
Reduce heat to 325 F and continue baking for about 45 minutes or until a knife comes out clean.

Ricotta Cheesecake with Fresh Raspberries

Ingredients:
Cooking spray
1 (15 ounce) container part-skim ricotta cheese
1/2 cup low-fat sour cream
4 ounces fat-free cream cheese, softened
3 large eggs
3/4 cup Splenda
1/4 cup all purpose flour
1 tsp vanilla
1 tsp finely grated orange zest
1/4 tsp salt
1/4 cup all-fruit seedless raspberry jam
1 tbsp orange liqueur or water
2 (6 ounce) containers fresh raspberries

Preparation:
Preheat oven to 325 F.
Coat a 9 inch springform pan with cooking spray.
Place ricotta in a food processor and process until smooth and creamy. Add sour cream, cream cheese, eggs, Splenda, flour, vanilla, orange zest and salt. Process until well blended.
Pour into prepared pan and bake until the center is just set, 50-55 minutes. Transfer to a wire rack to cool and then cover and chill in the refrigerator for at least 3 hours.
In a small saucepan, bring the jam and liqueur or water to a boil, stirring constantly until smooth. Remove sides of pan. Brush the tart with the jam mixture and top with raspberries, flat-side down.

Favorite Reference Websites

2010-11-11T16:47:00.000-05:00

My husband suggested I let you all know some of my secrets. ;) So here are a few of my favorite websites for reference, depending on what exactly I'm needing.

Food and Nutrition Expert Information

http://www.eatright.org/ - American Dietetic Association - search for a nutrition expert in your area (a Registered Dietitian); search for a host of different topics; position statements from the American Dietetic Assoc.; etc. Follow them on twitter - @EatRight
http://www.eatright.org/kids - Kids Eat Right - recipes, tips, etc for getting kids involved in eating healthier. (I just discovered this one today - pretty neat!) Follow them on twitter - @kidseatright
http://mypyramid.gov/ - MyPyramid - great resource for meal planning, serving sizes, etc. Enter your food to see how you measure up with calories, vitamins, fruits and veggies and more. Use the meal planner to plan meals for the week to ensure your family is getting enough fruits,k veggies and whole grains. Great resources for teachers and parents. *This is not a replacement for a nutrition professional but a great tool for teaching and meal planning.

Pregnancy "Stuff"
(I'm about 14 weeks pregnant, so I visit these frequently.)

http://www.americanpregnancy.org/ - American Pregnancy Association - pregnancy week by week for baby and mom; a host of topics to search; ovulation calendar, etc.
http://www.pregnancy.org/ - Pregnancy.org - tons of information and a great forum to post questions, concerns, etc and chat with other moms. Follow them on twitter for daily tips, articles and more! @pregnancyorg
http://babyfit.sparkpeople.com/ - BabyFit - great place to chart your water and food intake, vitamins, and exercise; get meal plans, fitness plans, recipes and more. I discovered this one earlier this week - super cool!
http://pregnancy.baby-gaga.com/ - Baby Gaga - need some humor? Try this site! Great week by week calendar postable to Facebook; hilarious cartoons for each week of pregnancy and a terrific blog by the Sarcastic Journalist (you'd have to be pregnant to understand!).
http://www.thebump.com/ - The Bump - (same group as The Knot and The Nest) free baby website builder, forums, weekly newsletter, checklist of things to do each week, baby name finder, etc. They have an iPhone app, too.
http://www.babycenter.com/ - BabyCenter - from conception to 9 years, find info on your baby; forums to chat with other moms; buy baby gear, etc. They also have an app. (I use the app every day!)
http://www.whattoexpect.com/ - What To Expect - by author of the very famous book, Heidi Murkoff, this website also has a weekly and daily newsletter; tons of information; and boards for posting for other moms. There is also an app for this one, too! I use this one daily, also.

General Health Websites

http://www.webmd.com/ - great resource; information and articles reviewed by true professionals - physicians, dietitians, etc. Follow them on twitter for various information @WebMD *This website should not be used as a replacement for medical advice.
http://www.mayoclinic.com/ - MayoClinic - great resource for a host of health information. Follow them on twitter for various information @mayoclinic *This website should not be used as a replacement for medical advice.

So, these are a list of websites I visit frequently. Enjoy!

Salmonella and the Egg Recall

2010-08-25T16:26:00.000-04:00

With all these egg recalls, you might be wondering:

What is salmonella?
How do I avoid it?
How do I know if I have salmonella?
How do I treat it it I do have it?

Well, hopefully I can answer your questions.

What is salmonella?
Salmonella is a bacteria. It is commonly consumed by humans when eating contaminated fruits and vegetables, raw or undercooked eggs, poultry or beef. Most common causes are food handlers who do not wash their hands after going to the restroom.

How do I avoid it?

Wash hands after: going to the bathroom, handling small rodents such as ducklings or hamsters, handling raw eggs, chicken or beef and in between food items.
Cook poultry and meats thoroughly - don't rely on the color of the food to decide when the food is done.
Avoid raw eggs and products containing raw eggs such as cookie dough, homemade ice cream and eggnog.
Avoid unpasteurized dairy products.
Keep cooking areas and utensils for ready-to-eat foods and uncooked eggs and meats separate. Never reuse a utensil used for raw foods for the same food once it's cooked.
Check your egg cartons for the dates, serial numbers listed in the recall. Discard any eggs that have been recalled.

How do I know if I have salmonella?

Symptoms usually appear within 12-72 hours after exposure to the contaminated food.
Symptoms include: nausea, vomiting, abdominal pain and cramping, diarrhea, fever, chills, headache, muscle pains, bloody stool.
The illness can last 4-7 days.
If it lasts longer than this or you develop symptoms of dehydration (sunken eyes, dry mouth or tongue, decreased production of tears or decreased urine output), a high fever (higher than 100 degrees), seek medical attention.

How do I treat it if I do have it?

Hydrate! Drink lots of water. Avoid juices and sodas, as the high sugar content could make the diarrhea worse and they don't have electrolytes. Drink rehydration beverages like Pedialyte or sports drinks like Gatorade.
Try to stick to a normal diet. Avoid spicy, sugary and fatty foods. If you're up to it, try the BRAT diet - Bananas, Rice, Applesauce and Toast. (The dietitians' "cure" for diarrhea: boring, but it works!)
Avoid alcohol and coffee until your bowel habits return to normal.
Medications like Imodium may help relieve the cramping, but may also prolong the diarrhea.

I hope that answers some of your questions, if you have further questions, please reply to this post or email me at nutritiousbytes@gmail.com.

This advice is not intended to replace the advise of a doctor.

Vegetarian or Vegan: what's the difference?

2010-08-22T15:25:00.000-04:00

Lately, an acquaintance of mine considered going vegan because of concerns about antibiotics and hormones being given to animals. So, you might ask, what's the difference between a vegan and a vegetarian? How is it different nutritionally? How would my needs change based on what I call myself?

Let me start out by defining some terms.

Vegetarian: someone who eats no animal flesh, but will eat animal products. There are three types of vegetarians: 1 - lacto-vegetarian, one who consumes only milk products but does not consume eggs; 2 - ovo-vegetarian, one who consumes only eggs, but not milk products; and last, but not least, 3 - lacto-ovo-vegetarian, one who consumes both egg and milk products.

Pescatarian: one who avoids meat, but will eat fish and seafood.

Flexitarian: one who avoids, but occasionally eats, meat.

Vegan: someone who consumes absolutely no animal flesh or animal products; no eggs, no milk products, no seafood. Depending on the strictness of the diet, even fats, products and ingredients are often excluded. For example, margarine (milk based) or gelatin (pork based) may be avoided.

So what is the difference? Why would it matter what you eat?

Going vegetarian doesn't just mean "cutting out meat." You have to be aware of nutrients you may be missing: not every nutrient is found in every food.

First off, animal products have lots of biologically available protein. It means that since humans are animals, we absorb animal proteins much better.

So why is protein such a big deal? Well, our bodies are made of protein. Every hormone, every enzyme, every nerve... you get my point. In order for our bodies to run efficiently and effectively, we need a decent amount of protein every day. Most people need 40 - 50 grams per day. The best sources are animals. Why? They're made of protein, too. Vegetables have protein also, but in less quantities and in a less usable form. For vegetarians to get enough protein, careful thought and planning is required. Let me give you an example:

3 ounces of meat = 21 grams of protein
1 medium egg = 7 grams
1/2 cup beans = 7 grams of protein
1 cup raw spinach = 1 gram of protein

See how getting 40 grams of protein daily could be difficult eating only vegetables? That's why it's important to know alternate sources of protein, such as nuts, seeds, soy products, and beans.

The second thing to consider when "becoming a vegetarian" are vitamins and minerals that might be compromised or lacking. Some examples include iron, zinc and B12.

Iron from vegetable sources is in a form not readily absorbed by the body. Iron from vegetable sources must be paired with a vitamin C source - tomatoes, citrus fruits - for better absorption.

Zinc from plant sources is difficult to absorb due to something called phytic acid, which binds to zinc and prevents its absorption. Soaking beans and sprouts before cooking and leaving bread helps to break some of those bonds. Another way to ensure enough zinc consumption are making sure to eat lots of unrefined grains, legumes and soy products.

B12 is found only in animals and animal products. Lacto-ovo vegetarians can consume plenty of B12 with daily servings of eggs and milk products. Vegans can obtain vitamin B12 from regular consumption of fortified soy and rice beverages, some breakfast cereals and meat substitutes or nutritional yeast. (The American Dietetic Association [ADA] recommends Red Star Vegetarian Support Formula.) Otherwise, vegans should use a daily supplement.

The ADA has these recommendations regarding vegetarians:

Choose a variety of foods, including whole grains, vegetables, fruits, legumes, nuts, seeds, and if desired, dairy products, and eggs.
Minimize intake of goods that are highly sweetened, high in sodium, and high in fat, especially saturated fats and trans-fatty acids.
Choose a variety of fruits and vegetables.
If animal foods such as dairy products and eggs are used, choose lower-fat dairy products and use both eggs and dairy products in moderation.
Use a regular source of vitamin B12, and if sunlight exposure is limited, of vitamin D.

So, if you're not ready to make that switch, but you're concerned about the quality and safety of meat, consider organic meats and meat products. And those recommendations will be another post for another day. :)

Breakfast in a Glass

2010-07-26T09:52:00.000-04:00

Can't fathom the thought of eating breakfast? Try this instead.

1 6-oz container low-fat Greek yogurt or Kroger brand Carbmaster yogurt (almost 3 times the protein of regular yogurt)
1/4 cup fruit juice
1 1/2 cups fruit

1. Blend yogurt and juice until smooth.
2. Add fruit 1/2 cup at a time.
3. Blend until smooth.

Try different fruits, juices, and yogurts to make different combinations.
Add a scoop of non-fat dry powdered milk or a protein powder for more protein.
Want more fiber? Add a serving of Benefiber or Unifiber.
Try adding a scoop of peanut butter with plain yogurt, banana and orange juice.
Want to add some Omega-3 fatty acids for heart health? Add a teaspoon of ground flax seed.
Need a pick me up? Add a scoop of instant coffee or use coffee flavored yogurt.

And remember: breakfast is best when enjoyed within 2 hours of getting up! :)

Vegetarian options

2010-07-21T11:28:00.004-04:00

They've been having vegetarian options at work lately. Monday was Italian Monday with Baked Eggplant Parmesean or White Bean Bruschetta. (Both were yummy!) Yesterday was Mediterranean Tuesday. (I didn't get to try those.) And today was Spanish Wednesday.

My lunch today: black bean taco - black beans, lettuce, tomato, red onion and salsa; cowboy salsa - corn, black beans, tomatoes, red onions, green peppers, green onions and fresh cilantro; and cinnamon apple salad - granny smith apples, grapes, celery, low-fat vanilla yogurt and cinnamon. Yum! And all of it had less than 400 calories and 10 grams of fat.

I can't wait for tomorrow - Asian Thursday. There's a choice of tofu stir fry (yum) or vegetable sushi.

If I can snag the recipes, I'll post them here later.

Healthy Eating on the Run

2010-07-15T16:03:00.002-04:00

I had someone ask me how to eat healthy on the run. So here are some tips.

1. Read restaurant menus carefully for clues to fat and calorie content. Menu terms that can mean less fat and calories: baked, braised, broiled, grilled, poached, roasted, steamed.

2. A baked potato offers more fiber, fewer calories and less fat than fries if you skip the sour cream and butter. Top your potato with broccoli and a sprinkle of cheese or salsa.

3. Eat your lower calorie food first. Soup or salad is a good choice. Follow up with a light main course.

4. Tuck portable, nonperishable foods in your purse, tote, briefcase or backpack for an on-the-run meal. Some suggestions: peanut butter and crackers, granola bars, a piece of fresh fruit, trail mix, single serve packages of whole grain cereal or crackers.

Tips for Vacations/Travel

1. Think ahead and plan where you will eat. Consider what meal options are available. Look for restaurants or carry-out with a wide range of menu items.

2. Avoid eating at fast food places for breakfast by staying in hotels/motels with a hot continental breakfast. Choose items such as scrambled eggs, whole grain cereals, yogurt and fresh fruit. Limit things like "homemade" waffles, pancakes, muffins, sausages and biscuits/gravy.

3. Pack a cooler with water, fresh fruits, cheese sticks and yogurt. Fill a bag with peanut butter and crackers, granola bars, and packaged tuna for a quick meal to avoid vending machine and gas station "munchies".

4. If you must eat at fast food places, consider places like Wendy's where you're given the option of fruit, a salad or baked potato instead of fries. Or choose places like Taco Bell - fresco menu and pintos/cheese; Long John Silvers - baked cod and grilled tilapia; and Subway - low fat subs. At any other fast food establishment, ordering off the kids menu is the best way to go. Limiting the portion size also limits the amount of fat and calories.

Ask a Dietitian

2010-07-14T09:18:00.001-04:00

If you have questions you would like to be answered by a dietitian, post it as a comment below this post. I'll do my best to answer them.

Low-fat Beef Enchiladas

2010-07-13T11:47:00.003-04:00

I've also had requests for this recipe.

Ingredients
Enchilada Sauce
1 small can tomato sauce
1 clove garlic
1/2 cup chopped onion
2 tsp chili powder
green chilis from 1 small can of Rotel tomatoes with green chilis (yes, I picked them out!)

Enchiladas
1 lb lean ground beef (once again, I recommend Laura's Lean Beef.)
1 cup chopped onion
1 tsp vegetable oil
Remainder of tomatoes from 1 can of Rotel tomatoes with green chilis
1 small can of Rotel tomatoes with green chilis
Sprinkle of chili powder
Salt and pepper to taste (I recommend fresh ground pepper and sea salt)
4 whole wheat tortillas (I used Kroger brand)
3/4 cup reduced fat sharp cheddar cheese

Directions
Enchilada Sauce
1. Puree all ingredients in a food processor or blender.
2.Heat in a small sauce pan over medium heat. Cook for 5 minutes.
3.Reduce heat to low; let simmer.

Enchiladas
1. Heat vegetable oil in non-stick skillet.
2. Add onions. Cook until translucent.
3. Add ground beef.
4. When ground beef is brown, add tomatoes.
5. Cook for 10 minutes or until sauce has reduced.
6. Spray a baking dish with Pam.
7. In each tortilla, place a spoonful of enchilada sauce. Then add beef.
8. Roll up and place into greased baking dish.
9. Pour remaining enchilada sauce over top.
10. Top with cheese
11. Bake for 20 minutes or until sauce is bubbling and cheese is melted.
12. Enjoy!

Ground Beef Tortilla Pizzas

2010-07-13T10:37:00.005-04:00

I've had a lot of requests for this recipe lately, so here it is.

Ingredients:
1 pound lean beef (95-96% lean) (I use and recommend Laura's Lean Beef)
Whole Wheat tortillas
1 small can tomato sauce
Reduced or Low-fat mozzerella cheese
2 tsp Italian seasoning
2 tsp Garlic flakes (I use and recommend Tastefully Simple Garlic Garlic - click here for the link to order)
2 tsp Dried onion flakes (I use and recommend Tastefully Simple Onion Onion)
Salt and pepper to taste (I used ground sea salt and fresh ground pepper)
Olive oil
Any other toppings you may want. I used mushrooms.

Directions:
1. Brown ground beef in non-stick skillet.
2.Add 1 tsp Italian seasoning, 1 tsp garlic flakes, 1 tsp dried onion flakes, and salt and pepper.
3.In separate sauce pan, heat tomato sauce, remaining italian seasoning, garlic, and onion. Add salt and pepper.
4.While beef and sauce are cooking, put a dime sized amount of olive oil on each tortilla.
5.Place each tortilla on a cookie sheet.
6.Poke each tortilla vigorously with a fork. (This eliminates the bubbles created when the tortillas start cooking.)
7.Bake in the oven at 375 degrees until edges start to brown. Remove from oven.
8.Add sauce, then beef, then toppings.
9.Top with 1/4 cup shredded cheese.
10.Bake in the oven until cheese is melted. Enjoy!

Gluten-free Girl Day!!

2008-10-15T14:55:00.000-04:00

A couple of weekends ago my friend Hillary came over and we tried our hands at making gluten-free bread. Since I counsel students with Celiac disease on a daily basis, I wanted to gain a little experience with the gluten-free world. My husband was out of town and Hillary was game for a little baking, so it was girl day the gluten-free way!

When I went to the store to pick up the ingredients, I opted not to purchase all the individual ingredients, but instead to purchase a mix. Mainly because most of the items are sold in bulk and we weren't sure if we would like the bread or not; so why have a lot of items around that we weren't ever going to use again?

So, I chose Pamela's Wheat-free Bread Mix. It's all purpose, so it can be used for pizza dough, bagels and a variety of breads. It's dairy-free, which is a plus, and the yeast is included. The only thing we had to add was egg, warm water, and oil. (The bag even included a recipe using egg replacer instead of egg for those allergic to eggs.) I borrowed my mother-in-law's mixer, Hillary came over and we began.

To start, the mixture was so dense and heavy that we burnt up the mixer. Fabulous, right? So, we switched to a pastry blender: not quite as effective, but it worked. Needless to say, both of us got a workout for our biceps!

Then, the instructions say to "pour" the dough into a greased bread pan. Yeah right! Not happening! We spooned it out and plopped each spoonful into the pan.

Next, the directions say to "let the dough rest for 60 minutes." Rest? O.K. Will do. Wedding video! (Hillary's suggestion, I might add. I would not make someone watch my wedding video, unless of course you're my husband. )

After the dough had a 60 minute nap, it was time for the oven: 60 - 75 minutes to bake. Wedding pictures! (Once again, Hillary's suggestion!)

After the timer went off, we were like silly school girls, dancing through the apartment singing, "our bread is done, our gluten-free bread is done!" We took it out, admired it for a moment of two. It needed to sit for 10 minutes in the pan and then onto a cooling rack to cool.

When the timer went off again, we were ecstatic: time to cut it! Man, was it dense! But it smelled so good! We couldn't wait to taste it!

We broke out the jam and had a second piece. The original goal was to bake the bread, sample it and then slice it and put it into baggies for Hillary to freeze. Well.... she took a half a loaf home.

We were both surprised at how wonderful it tasted. I think we were expecting it to be tasteless and in no way shape or form resemble bread. We were wrong. And very glad to be wrong.

All in all it was a fantastic experience and we have vowed to do it again. I loved the mix, although I do recommend using a more heavy duty mixer than the one we used, or if you are so inclined, mix it manually.

So for those of you who may be gluten-free, here's a word of encouragement: you can still enjoy a great piece of toast and have some fun doing it!

A Hundred Measly Calories

2008-10-08T14:53:00.000-04:00

Did you know if you consume 100 fewer calories per day you could lose 10 pounds in a year? If you burn another 100 calories every day through exercise, you could lose up to 20 pounds per year.

Here are some easy ways to cut 100 calories per day:

Put mustard instead of mayo on a sandwich.
Try a “light” or fat-free salad dressing instead of regular.
Substitute Canadian bacon for regular bacon.
Eat fresh fruit instead of juice or dried fruit.
Order thin crust pizza instead of pan pizza.
Order your coffee “skinny” — with skim milk instead of cream.
Use a smaller bowl for your morning cereal.
Drink club soda with lime instead of regular soda.

Burn 100 more calories with these ideas:

Set your alarm 15 minutes earlier and go out for a morning walk.
Stand up and walk around while on the phone at work.
Take your kids out for a bike ride after dinner.
Go for a 15-minute walk on your lunch break.
Get off the subway or bus a stop early and walk the extra distance.
Park your car farther away from the door.
Take the stairs instead of the elevator or escalator.

For lunch today...

2008-09-26T14:50:00.000-04:00

So, people ask me all the time: "What do you eat for lunch?" So here it is: what I had for lunch today.

Salad (2 cups mixed greens {spinach, endive, spring mix}, 1/4 cup shredded carrots, 1/4 cup shredded red cabbage, 1 oz mushrooms, sliced cucumbers {3 slices}, sliced radishes, 2 tbsp black olives, 4 whole green olives, 1/8 cup cheese, 1/4 cup croutons, and 1 oz sunflower seeds, and creamy caesar dressing);

1/2 cup Campbell's Wisconsin cheese soup;

8 oz skim milk

1/2 cup red grapes.

Calories: 514 Protein: 24 Carbohydrate: 56 Total Fiber: 8 Total Fat: 24.5

So, what that all boils down to:

1.)There's a little too much fat. (I should have skipped the cheese soup and gone for chicken noodle or vegetarian chili instead!) But considering that my breakfast - which consisted of a Fiber One bar, a container of yogurt and an apple - contained minimal fat, I'm not too terribly concerned.

Here's a tip: cream based soups contain more fat than water based soups.

2.)There are lots of colorful veggies: red, purple, orange, green - lots of antioxidants and phytochemicals!

Fruits and vegetables that are the darkest and brightest have the highest amount of antioxidants and phytochemicals! For example: spinach (dark green) contains more nutrients than iceberg lettuce.

Tip: When shopping for produce, choose the brighest and/or darkest.

3.)It's balanced in terms of energy sources: contains a source of carbohydrate (croutons, milk, grapes); contains a source of protein (cheese, milk); and a source of fat (cheese, dressing, soup).

4.) It has a food from each of the food groups: Grains - croutons; Milk - milk, cheese; Meat/Meat Alternative - sesame seeds; Vegetables - endive, spinach, carrots, red cabbage, cucumbers, radishes; Fruit - grapes.

Tip: visit http://www.mypyramid.gov/ for more tips on getting the right amount of each food group each day.

5.) It contained 1/3 my daily recommendation for fiber: 8 grams is about 1/3 of the amount needed for the entire day. My breakfast consisted of about 17 grams so I've had my fiber recommendation for the day. (25 grams is the recommended intake for most Americans.)

Tips for increasing the amount of fiber in your diet:

Eat whole-grain cereals for breakfast.

Eat at least two pieces of whole fruit per day, such as pears, apples, bananas and strawberries. Add them to your cereal, yogurt or salads.

Eat whole-wheat bread. Remember, just because it’s brown doesn’t mean it’s whole-wheat. Check the label to make sure it reads “whole-wheat.”

Add tomatoes, lettuce or other vegetables to sandwiches.

For a snack, munch on popcorn, which is also a whole grain. Go easy on the salt and butter.

Make side dishes with short-grain brown rice. It’s loaded with fiber and flavor.

Put vegetables in soups and pasta dishes. If you’re having pizza, load up on the vegetable toppings.

Just remember, when you start to increase the amount of fiber in your diet, make sure to increase the amount of water you consume as well! Otherwise, you may be pretty uncomfortable!

Dietitian or Nutritionist?

2008-09-24T14:40:00.000-04:00

So, what’s the difference between someone who calls him or herself a nutritionist and someone who calls him or herself a dietitian? Simply put, a nutritionist has no concrete definition, but a dietitian has credentials to go with the term. The term “nutritionist” is not legally protected nor is it regulated like the term “dietitian” is. Anyone who works in a health food or supplement store or who has an interest in nutrition could call themselves a nutritionist.

A Registered Dietitian (RD) is a credential just like a Registered Nurse (RN) or a Medical Doctor (MD).

To become a Registered Dietitian you must:1. Earn a Bachelor’s of Science (BS) degree in a Didactic Program in Dietetics. This is a program, granting at least a bachelor’s degree, that is accredited or approved by CADE (Commission on Accreditation for Dietetics Education).

2. Complete a supervised practical experience (at least 900 practice hours) in a CADE-approved Dietetic Internship. Once completed, you will be eligible to take the Registration Examination for Dietitians.

3. Take and pass the Registration Examination for Dietitians. You will then be authorized to use the credential Registered Dietitian (RD) by the Commission on Dietetic Registration of the American Dietetic Association.

4. Complete 75 continuing education credits every 5 years to maintain your credential.
Students wishing to become Registered Dietitians study a variety of subjects including but not limited to: food and nutrition sciences, foodservices systems management, business, economics, computer science, culinary arts, sociology, communications, biochemistry, physiology, microbiology, anatomy and chemistry.

A Registered Dietitian is knowledgeable in the science of nutrition. Registered Dietitians commonly call ourselves “interpreters of science”. We interpret the science of research studies for the consumer so that he or she can make informed decisions to improve his or her lifestyle and health. The Registered Dietitian, after reviewing your medical history, medications, supplements, exercise routine (or lack thereof), weight and eating habits, can give advice that is safe and effective for you to reach your goals.

A nutritionist may or may not have the credentials of a Registered Dietitian. Many will have letters of “designation” behind their name, but make sure you carefully research where that “designation” came from. One example I have listed below.

From the American Association of Nutrition Consultants: “The purpose of certification is to protect the health, safety and welfare of the public by encouraging high standards and professional competence of persons practicing in the profession of nutritional counseling. It provides a trademark designation (C.N.C.®), which serves to inform the practitioner’s clients and potential clients that the practitioner has met professional requirements in addition to, and beyond, normal academic studies and/or professional experience.” Notice that it will provide a “trademark designation”, not a credential. It also states that the practitioner must meet professional requirements in addition to normal academic sudies. It never defines the academic studies. Furthermore, the application requires no proof (diploma, transcript, etc) that the person has actually completed said studies.

To receive certification or designation as a C.N.C., the candidate must:

1.) pass an exam administered by the Commission on Certification of the A.A.N.C. Notice the Commission on Certification is of the Association. It is not a third-party entity, quite unlike CADE, which is approved by the United States Department of Education and the Council for Higher Education Accreditation.

The following is a quote from the AANC website: “Candidates are required to complete a series of tests which will demonstrate proficiency in the areas of General and Applied Nutrition and in Practice Management.” The Registration Examination for Dietitians , administered by the Commission on Dietetic Registration, covers 5 domains: 1) Food and Nutrition; 2) Clinical and Community Nutrition; 3) Education and Research; 4) Food and Nutrition Systems; 5) Management.

2.) Pay the membership fee (to be renewed annually): $60. “I understand that certification is only available to Professional Members of the A.A.N.C.” Though membership in the American Dietetic Association is encouraged, it is not required to receive registration status.

3.) Pay the C.N.C. examination fees: “Payment of a one-time examination fee of $250 is required at the time of application. There are no annual maintenance fees. Expenses of administering the examinations, maintaining permanent records, grading papers and preparation of the certification certificates are met entirely from the examination fee and annual membership dues.” Notice: there is no requirement for the person to maintain his or her status as C.N.C. How do you know that person is up to date on all current nutrition information and research?

4.) Submit an online application form: click here for the form. No verification of degree or education is required.

The American Dietetic Association says it like this: “A registered dietitian is a food and nutrition expert who has met academic and professional requirements”. If you are looking for someone to help you with dietary concerns find a nutrition expert - a Registered Dietitian. Click here to find a Registered Dietitian near you.

Author’s Note: I graduated with a Bachelor’s of Science degree in Applied Health Science/Dietetics in 2004 from Indiana University, a CADE accredited school. I then went on to complete my Dietetic Internship in 2005 at IUPUI, also a CADE accredited program. I passed the Registration Examination for Dietitians in October 2005. I am currently in my 4th year as a Registered Dietitian and I have completed my 75 continuing education credits needed to maintain registration status.

Introduction...

2008-09-23T14:37:00.000-04:00

Hi! My name is Heidi. I'm a Registered Dietitian. I study nutrition, food science and food safety for a living. I decided to do a blog because I get questions asked of me all the time: "Since you're a dietitian, do you eat healthy all the time?"; "What do you eat?"; "What's the best way to lose weight?"; "Should I take a multivitamin?" So, because I answer those questions frequently, I decided to blog about some of the questions I get asked and my response to those questions. I will also blog occasionally about what I eat. In my next post, I will outline the difference between a "nutritionist" and a Registered Dietitian. As you read my blog, I hope you'll find some nutritious "bytes" to help you make strides toward a healthier lifestyle!