Pure & Simple: Food and Nutrition

Should you make your own yogurt?

2010-07-04T12:01:00.000-07:00

Missy, I have been thinking about making my own yogurt, recommended by my doctor as well. What is your opinion?

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I'm glad you asked this question. I have never made homemade yogurt and always thought why bother when I can buy non fat plain Greek or Islandic yogurt at the store. However, this article points out a few things that I like about homemade yogurt.

You get the self-satisfaction from making it yourself,
You control all (or almost all) of the variables and tastes,
You can use hormone- and antibiotic-free organic milk (cow's, goat or sheep) from a local dairy to ensure great taste and sustainable production, or buy straight from a local farmer at your local farmer's market.

10 Steps to making Homemade Yogurt
*cow's milk may be substituted with goat's or sheep's milk

Plain low-fat Greek yogurt yogurt is typically your best store-bought option because most brands have no preservatives or artificial colors/flavorings. However, if you're up for it make some homemade yogurt. I'm sure you'll be in for a pleasant surprise.

Pickles

2010-07-04T11:42:00.000-07:00

I love pickles! All of them. What are the good things and bad things about pickles?

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Pickles are preserved cucumbers, which are placed in a special brining solution containing vinegar, salt, water, various peppercorns and spices. After several hours, days or even weeks spent in this salt water bath, much of the vegetable's natural juices have been replaced with an acidic brine that naturally discourages harmful bacterial growth. Most pickles do not require refrigeration because of this natural acidity.

Here's the skinny on pickles:
The good: Pickles do not contain any Saturated Fat or Cholesterol. They are a good source of Vitamin A, Iron, Potassium and Manganese, and a very good source of Dietary Fiber, Vitamin K and Calcium.

The bad: Pickles are VERY high in Sodium. 1 large pickle contains 1181 mg of sodium, that is almost a whole days worth of your sodium requirement (2,400 is the recommendation).

Bottom line: If you LOVE pickles, only eat a 1/4 of a pickle and watch the rest of your sodium intake the rest of the day.

Wheat Germ

2010-07-04T10:48:00.000-07:00

I noticed you mentioned wheat germ in one of your posts. I'm really not averse to adding it to a lot of my food, but what is the highest intake I should have each day? And do you know of any low sodium brands?

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Wheat germ is a part of the wheat kernel and is naturally very low in sodium. The germ is only a very small part of the kernel. The word germ does not have anything to do with bacteria; it simply refers to germination. The germ is the reproductive part that germinates and forms the wheat grass.

Wheat germ is very rich in protein, around 28%. The human body needs protein in order to repair tissue damage and to help minerals and nutrients reach our cells.

It contains a very high amount of potassium and iron, riboflavin, calcium, zinc magnesium and vitamins A, B1 and B3. Vitamins B1 and 3 are very important to maintain energy levels and maintain healthy muscles, organs, hair and skin.

Another important vitamin found in wheat germ is vitamin E. Vitamin E is a very important antioxidant. It is helpful in preventing the body's aging process and also to prevent heart disease. Vitamin E also helps to prevent blood clots and is needed to strengthen the body’s immune system.

One to two tablespoons a day is sufficient, as it is very nutrient dense. Small amounts of wheat germ can easily be added to homemade bread. It has a sweet, almost nutty flavor that is not too overpowering. It can also be added to meat dishes, eggs, vegetables and yogurt.

Once wheat germ has been exposed to air and/or light, rancidity develops rapidly. Keeping the wheat germ well-wrapped and in the freezer retards deterioration. It should be good for a number of months with this protection.

Healthy Trim. Safe or not?

2010-07-04T10:32:00.000-07:00

What do you think about Healthy Trim (I know all diet supplements are bad, but I want to know if this can be used to help lose the weight and continuing to eat healthily and exercise after taking it is ok)

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I would not recommend any supplement for aid in weight loss. It's a temporary solution that won't last. The best thing would be to make a lifestyle change, consisting of an exercise program and a well-balanced nutritional eating plan that will last a lifetime.

This review of Healthy Trim sums up the realistic view on most all diet supplements in that there is hardly an scientific evidence to back up its efficacy and safety.

Eat real, healthy food and exercise for life. For more tips on when and what to eat throughout the day check out my previous blog here

Low Sodium Quick Foods

2010-07-04T10:22:00.000-07:00

I'm a stickler about having a low sodium diet but so many foods out there have crazy levels of sodium. What are some quick foods (I know fresh is always better) that are naturally low in sodium but filling?

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With so many processed foods out there it's all about label reading. If you are going to purchase prepared meals look on items that are less than 150 mg of sodium per serving - this is a low-sodium product; however, pay VERY close attention to the serving size and note how much you're actually eating in one sitting.

I found this website that reports packaged foods and their sodium content. Click here.

Sodium is not the only thing to look for when buying processed foods. It is also very important to make sure that partially hydrogenated oils are NOT listed in the ingredient list. This means there is TRANS fat in the product. Do not buy it if trans fat are present.

The recommendations are for adults to consume less than 2400 mg of sodium per day. It is an essential nutrient necessary for muscle contractions; however, it is NOT hard to obtain in the diet. Too much sodium causes fluid retention, which puts pressure around your organs causing blood pressure to increase, then leading to many other complications.

As long as the food supply stays salt-laden, the easiest way to reach target sodium levels to it make your own. You can easily whip up your own salad dressing, season your own rice, couscous or pasta.
You can also buy:

no-salt-added canned beans Eden
tuna Bumble Bee
tomatoes Pomi

Use prepared foods as a last resort. Select prepared foods that consists of primarily WHOLE grains, vegetables and fruits. The source of protein should be lean and less than the other two constituents.

Try this: add salt-free vegetables, beans, or grains to a high-sodium packaged or restaurant foods. You not only cut the salt in each serving, you boost the potassium and you SAVE $$$ by stretching the costlier packaged foods.

Here are some examples.
Take-out
Add: 1 pound steamed broccoli to an order of Kung Pao chicken
Alternatives: Add steamed or sauteed veggies to any take-out Chinese dish with a Szechaun, Hunan, garlic, black bean, or other strong-flavored sauce.

Frozen Dishes
Bertolli Mediterranean Style
Add: 1 pound asparagus and 1 pint of grape tomatoes
Alternatives: Add fresh (or frozen) veggies to any dish. Most packaged foods have too few veggies.

Packaged Grains
Add: 1 cup of bulgur (parboiled whole wheat)
Alternatives: Add any quick cooking brown rice or whole wheat couscous or orzo. Add whole grain pasta to any seasoned past dish.

Indian Dishes

Add: 1 can of unsalted canned kidney beans (drained & rinsed)
Alternatives: Add unsalted cooked or canned beans, lentils (red lentils cook quickly), or frozen peas to any curry.

Greek Yogurt

2010-07-04T10:07:00.000-07:00

All I read in magazines these days is that Greek yogurt is the way to go. I love the stuff and usually put fruit, wheat germ, and whole plain oatmeal on it, but I want to make sure I'm doing the right thing. Any tips?

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I love and prefer Greek-style yogurt to our conventional yogurt. It is much more rich, creamy and delectable :)

Greek yogurt is a type of yogurt that has a very thick and creamy texture. The process for making it includes extra steps that result in its thickness. It has about the same creamy texture as sour cream, and provides an excellent substitute. In the US, cow's milk and cream are used to make Greek yogurt; however, in Greece they primarily use sheep's milk.

The principle difference in creating Greek yogurt is that after the milk is heated and cultured, it is allowed to sit in muslin or cheesecloth bags, so that the whey filters out of the yogurt. You’ll note that some (non-Greek) yogurts have an almost runny texture, or have liquid on the top when you open them. Greek yogurts don’t have this liquid because of the straining process. The straining of whey means that more milk is needed to produce the same volume of yogurts that include whey. It also results in a product that is higher in protein. You can refer to my blog about Islandic Yogurt that uses a similar method.

Non fat or 1% fat Greek yogurt is available and would be recommended over the full-fat version. Look for plain, low-fat varieties. If selecting a flavored version look for ones that are low in sugar, less than 10 grams per 8 ounces. Also refer to my blog about yogurt for recipes.

Here are some Greek yogurt brands worth trying:
FAGE
Chobani
Stonyfield

Onions: Red, White, Yellow and Green

2010-05-25T13:57:00.000-07:00

Missy, I want to know what you think about onions. Is there a preference to red, white or and is one better than the other?

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All types of onions, like garlic, are members of the Allium family, and both are rich in powerful sulfur-containing compounds that are responsible for their pungent odors and for many of their health-promoting effects. Onions contain allyl propyl disulphide, while garlic is rich in allicin, diallyl disulphide, diallyl trisulfide and others. In addition, onions are very rich in chromium, a trace mineral that helps cells respond to insulin, plus vitamin C, and numerous flavonoids, most notably, quercitin.

They are all equally nutritious and healthy for you; however, which one you choose would depend on what you're making because taste is the main difference among them.

You’ll generally find onions offered in four basic varieties: yellow/brown (same name for the same thing), white, red and sweet. Yellow onions are generally the cheapest, and have the strongest flavor. They're pretty overpowering raw, but cooking mellows their flavor nicely, and their inexpensive price makes them a great choice for most of your cooking needs. White onions are a little bit sweeter and less pungent than yellow, as are red onions. Red onions, in particular, are great either raw (on salads or sandwiches, for example) or grilled. Slow cooking them, however, ruins their best feature, that gorgeous purply-red hue.

Onions that are labeled as sweet onions can actually come in a variety of colors (generally yellow or white), and are distinguished from other onions in that they have a much higher water content and a much lower sulfur content (which is what gives onions their pungency). Maui, Walla Walla, Vidalia, and Spanish onions are all examples of sweet onions. They’re good raw, or lightly cooked, but tend not to keep as well as the stronger onions.

Cutting Onions Without Tears

There are a few tricks you can use if cutting onions irritates your eyes. Chilling the onions for an hour or so before cutting will slow the activity of the enzyme which produces the allyl sulfate that is responsible for eye irritation. Chilling is a better alternative to the more traditional method of cutting onion under running water which may dilute the amount of allyl sulfate.

Another alternative is to use a sharp knife and cut the onion while standing making sure your kitchen windows are open. This helps keep your eyes as far away from the onion as possible. If cutting onions really makes you cry, consider wearing glasses or goggles.

A Few Quick Serving Ideas:

Combine chopped onions, tomatoes, avocado and jalapeno for an all-in-one guacamole salsa dip.
To perk up plain rice, sprinkle some green onions, also known as scallions, and sesame seeds on top.
Sautéed chopped onions are so versatile that they can be added to most any vegetable dish.
Enjoy a classic Italian salad-sliced onions, tomatoes and mozzarella cheese drizzled with olive oil.

Mango Pomegranate Guacamole

4 ripe avocados

1/2 cup finely chopped white onion

1-2 fresh Serrano chiles, finely diced including seeds

1/4 cup fresh lime juice, or to taste

3/4 cup pomegranate seeds

3/4 cup diced and peeled mango

1/2 cup chopped cilantro

Accompaniment: plantain chips or tortilla chips

Garnish: Lime wedges

Directions

Halve, pit and peel avocados. Coarsely mash in a bowl. Stir in onion, chiles and lime juice. Fold in pomegranate seeds, mango and cilantro. Season with salt and pepper and additional lime juice to taste.

Note: Guacamole can be made 4 hours ahead and chilled with its surface covered with parchment paper or foil. Bring to room temperature and stir before serving.

Cooking Spray or Pure Oil?

2010-05-11T19:04:00.000-07:00

Missy,  What do you think about (healthy food thoughts) and the cooking  spray "Pam"? 

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Question: How can a product that is almost pure fat be advertised  as Fat Free?

Answer: By reducing the serving size so that the amount of fat  per serving is less than 0.5 grams. 

 It may take two or three servings to do the job. Examination of the weight of the serving sizes and the ingredients list  can frequently be used to identify  this type of misinformation.  

The primary ingredient of the PAM Cooking spray illustrated here is  canola oil,  which is marked with a note 'ADDS A TRIVIAL AMOUNT OF FAT' and the  Nutrition Facts proclaim: Total Fat 0g.  

Why?  Because the  serving size has been defined to be a 1/3 second spray containing 0.266g of product.  Since this is  less than half a gram (0.5g)  per serving, it can be rounded to zero.   The line above the Nutrition Facts, states that  'A 1 SECOND SPRAY COVERS A 10" SKILLET'.  A one-second spray would  contain approximately 0.8g of fat with 7 calories and would have to be reported on the Nutrition Facts.   The manufacturer has chosen to reduce the serving size in order to avoid  reporting the fat in the Nutrition Facts and to be able to add the slogan "for Fat Free Cooking" in the front of the can. Technically, this complies with the FDA requirements. 

Bottom line: Is it convenient, yes. Is it healthy, kind of, but not really. Why not just coat a paper towel with some pure oil and rub it on your pan? Or better yet just pour a teaspoon or so of canola oil on your pan, heat it through and voila, no stick. Works the same, and like PAM, adds trivial amounts of fat. Plus, you're saving the ozone by not using an aerosol spray. 

http://www.pam4you.com/pages/products/original/index.jsp  

My new favorite food: Siggi's Islandic Style Skyr

2010-02-17T16:55:00.000-08:00

Never before have I craved and longed for any particular food, especially yogurt. However, this rich, creamy and fat-free yogurt changed all of that. A must try: Siggi's Islandic Style Skyr Pomegranate and Passion Fruit

My co-worker purchased some a few weeks ago and asked if I wanted to try some, which I gladly agreed to. It was then I fell in love with this ever so lightly sweetened, thick yogurt with hints of pomegranate and passion fruit. I haven't stopped thinking about it for 2 weeks straight. When I returned to that same office (today) I made a special trip over to Sprouts (Farmers' Market); one of few that carry this delicious treat. And I purchased 4! Three of the pomegranate flavored ones and 1 acai - which was just as delectable.

I wanted to share my new found love with you because in a previous post on flavored yogurt I was advising to steer clear; however, this yogurt is much different. It has 16 grams of protein, 0 grams of fat and only 10 grams of sugar! A much better alternative to conventional non-fat yogurts which average 30 grams of sugar and 11 grams of protein. But, what makes this yogurt rank #1 in my book, is the rich and creamy texture. It just melts in your mouth making you want more and more. And, only a hint of flavor - it is not overpowering. They use milk from grass-fed cows and use a natural agave syrup to sweeten. And, the outer packaging on the yogurt peels off so you can recycle it!

The way they get it so creamy is by straining the water away. One cup of Siggi's yogurt require 3 times more milk than 1 regular cup of yogurt. This leaves you with a protein-rich yummy sensation with live active cultures.

Please read more about it here Siggi's Islandic Style Skyr

I highly encourage you to try it! But, I would like to note that it is more expensive. I paid $2 per yogurt. However, it is WELL worth it!

Happy Eating! :-)

Herb Harvest 2010

2010-02-09T12:25:00.000-08:00

After the rain passed in San Diego these past couple weeks, I finally got a chance to hang out in my backyard where my herbs are plentiful. It was then I noticed how much they had grown! I decided to harvest the overgrown cultivated herbs and make something delicious out of them. This is what happened....

My table was full of fresh parsley, sweet basil, purple opal basil, and cilantro.

What does one do with so much herb? One makes delicious stuff of course!

First I made my oils...

Basil Oil

2 cups tightly packed sweet basil leaves

1 cup olive oil

Sea salt

Cilantro Oil

2 cups tightly packed cilantro leaves

1 cup olive oil

Sea salt

Blanch and ice the leaves. Put the leaves in a food processor with the olive oil and salt and blend until pureed. Strain pureed liquid through a cheesecloth fine strainer. Pour the liquid into a glass jar or mason jar. Use immediately or refrigerate for up to one week. For the best flavor, let the oil come to room temperature before using.

Then I made my butter...

Basil Butter

1/2 cup unsalted butter, softened at room temperature

1/2 cup chopped sweet basil

1 tsp minced garlic

1/2 tsp fresh lemon zest

1/2 tsp sea salt

1/2 tsp ground white pepper

Cilantro Butter

1/2 cup unsalted butter, softened at room temperature

1/2 cup chopped cilantro

1 tsp minced garlic

1/2 tsp fresh lemon zest

1/2 tsp sea salt

1/2 tsp ground white pepper

In a food processor, combine all ingredients and blend until mixed well. Use immediately or use plastic wrap to shape the butter into a log, tightening the ends as if it were a sausage. Refrigerate until very firm. Use as you wish :) Butter will keep in the refrigerator for up to 2 weeks or in the freezer for a month.

Followed by a tasty vinaigrette:

Purple Opal Basil Vinaigrette

1 1/2 cups packed fresh basil leaves

1/2 cup extra-virgin olive oil

1/2 cup fresh, finely grated Parmigiano Reggiano or Parmesan cheese

3 T Pinot Grigio vinegar

2 T fresh lemon juice

2 tsp finely chopped garlic

1/2 tsp lemon zest

3/4 tsp sea salt

freshly ground black pepper

Add all ingredients in a food processor. Blend until smooth.

And last, but certainly not least!

Parsley Pecan-Sunflower Seed Pesto

2 cups chopped flat-leaf parsley

1 cup chopped pecans

1/4 cup sunflower seeds

3/4 cup Parmigiano Reggiano or Parmesan cheese

Sea salt and pepper to taste

1/2 cup extra-virgin olive oil

3 tsp fresh lemon juice

Put the parsley, pecans, sunflower seeds and cheese in the food processor. Turn on the machine and slowly pour the olive oil in through the feed tube. Process until the mixture comes together into a thick paste. With the machine running, add the lemon juice and 3-4 T water to thin the mixture to a smooth consistency. Adjust the seasoning with salt, pepper, lemon juice and olive oil to taste.

5 hours later.... I used up every last bit of the harvest and was left with a beautiful array of herb-infused oils, butter, and pesto. I look forward to cooking everyday wondering, "How am I going to use my herbs today?"

Cooking Live! Hands-on Class Cooking Class

2010-02-05T19:54:00.000-08:00

Hello Everyone!!!

As part of my job at the American Red Cross WIC Program, I design and teach the Healthy & Tasty Cooking Demonstrations & Classes. In addition to our Cooking Demonstrations, I would like to present a preview of our NEW Hands-on Cooking Class. This class will be offered to our WIC participants starting in April 2010. More information will be posted on our website by the end of the month, so stay tuned! www.sandiegowic.org

Cooking Live! Hands-on Cooking Class from Missy Schaaphok, RD on Vimeo.

You can also view the video from one of these links below:

Cooking Live! Hands-on Cooking Class (YouTube)

Cooking Live! Hands-on Cooking Class (vimeo)

Enjoy :)

Too much tea?

2010-02-02T13:46:00.000-08:00

A friend at work drinks iced tea and no water. Is there such a thing as too much tea?

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Too much of anything is not a good thing. The main concern with drinking too much tea is total caffeine intake and that depends on the type of tea being drunk.

This is typically the caffeine content you would find in tea:
All figures are approximate, especially with coffee. Different varieties can have different caffeine content, and the way the coffee is roasted can also change the values.

Tea - black (8 oz)	45 mg
Tea - green (8 oz)	20 mg
Tea - white (8 oz)	15 mg

Versus caffeine content in coffee, which is:

Brewed coffee (8 oz)	60-120 mg
Instant coffee (8 oz)	70 mg

How much is too much?

Most people can tolerate moderate doses of caffeine, 200-300 milligrams (mg) (or 2-4 cups of brewed coffee each day), and this is not harmful. Heavy daily use is anything over 500-600 mg of caffeine.

The natural occurring caffeine found in coffee and tea is considered a stimulant. In excess, can lead to a number of side effects such as, irritability, lack of sleep, drowsiness, alertness, dehydration, headaches, anxiety, etc. (the list goes on). Even a small dose of caffeine in sensitive people can cause these side effects.

Take home message:

List to your body. If you start experiencing uncomfortable side effects than start drinking some flavorful water (previous blog) and limit caffeine intake. But, in moderation some caffeine is okay. :-)

As for water....

In general, the Institute of Medicine recommends for men to drink 13 cups (8 ounces each) and women 9 cups of water to maintain hydration and overall health. Or, drink enough water so that you don't feel thirsty and your urine is diluted and not concentrated. (however many variables apply)

Flavored H20

2010-02-02T13:27:00.000-08:00

I have been drinking hot water with a little honey and lemon on a daily basis. Is this a good thing? I like plain water but sometimes like to spruce it up a bit. What do you think?
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What you're drinking sounds delicious! The honey adds just a tad of sweetness and the lemon provides vitamin C. It's soothing and nutritious. I would continue with your spree of creativity and drink up!

Other ideas to spruce up plain water would be as follows:

Use any of the following "waters" as a base.

Plain water, sparkling water, seltzer water or Perrier water
Then add a taste of your favorite 100% juice or combination of juices
Fill with chunks of fruit if you desire like sliced oranges or chunks of mango.

Voila! a tasty beverage!

My personal favorite:

3/4 cup Perrier water
1/4 cup 100% Cranberry juice
Sliced oranges or lemons

Non-dairy Alternatives for Calcium and Vitamin D

2010-02-02T13:18:00.000-08:00

I have been recently told by my doctor that I cannot eat dairy products for at least 6 weeks. What do you suggest to make for nutrients I will be missing from those foods?

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Dairy foods, like milk, are a great source of vitamin D, calcium, and protein. By not eating dairy products, the main nutrients you'll be missing are vitamin D and calcium.

Calcium

You need calcium for strong bones and teeth, muscles to work, and blood to clot. In order to get enough calcium you will need 3-4 servings of these foods that are high in calcium each day to get all the calcium you need.

The calcium in each serving listed below equals the calcium in one serving of milk.

Soy or rice milk, calcium fortified: 1 cup

Juice, calcium fortified: 1 cup

Sardines, with bones: 3 ounces

Salmon, canned with bones: 5 ounces

Tofu, with calcium sulfate: 8 ounces

Collard greens: 3/4 cup

Spinach: 1 1/4 cups

Turnip greens: 1 1/2 cups

Bok choy: 2 cups

Soybeans: 2 1/4 cups

Beans, peas: 3 cups

Mustard greens, broccoli, kale: 3 1/4 cups

Vitamin D

Food
Very few foods in nature contain vitamin D. The flesh of fish (such as salmon, tuna, and mackerel) and fish liver oils are among the best sources. Small amounts of vitamin D are found in beef liver, cheese, and egg yolks. Vitamin D in these foods is primarily in the form of vitamin D₃ (cholecalciferol) and its metabolite 25(OH)D₃. Some mushrooms provide vitamin D₂ (ergocalciferol) in variable amounts. Mushrooms with enhanced levels of vitamin D₂ from being exposed to ultraviolet light under controlled conditions are also available.

Table 3: Selected Food Sources of Vitamin D

Food	IUs per serving*	Percent DV**
Cod liver oil, 1 tablespoon	1,360	340
Salmon (sockeye), cooked, 3 ounces	794	199
Mushrooms that have been exposed to ultraviolet light to increase vitamin D, 3 ounces (not yet commonly available)	400	100
Mackerel, cooked, 3 ounces	388	97
Tuna fish, canned in water, drained, 3 ounces	154	39
Milk, nonfat, reduced fat, and whole, vitamin D-fortified, 1 cup	115-124	29-31
Orange juice fortified with vitamin D, 1 cup (check product labels, as amount of added vitamin D varies)	100	25
Yogurt, fortified with 20% of the DV for vitamin D, 6 ounces (more heavily fortified yogurts provide more of the DV)	80	20
Margarine, fortified, 1 tablespoon	60	15
Sardines, canned in oil, drained, 2 sardines	46	12
Liver, beef, cooked, 3.5 ounces	46	12
Ready-to-eat cereal, fortified with 10% of the DV for vitamin D, 0.75-1 cup (more heavily fortified cereals might provide more of the DV)	40	10
Egg, 1 whole (vitamin D is found in yolk)	25	6
Cheese, Swiss, 1 ounce	6	2
IUs = International Units. *DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration to help consumers compare the nutrient contents of products within the context of a total diet. The DV for vitamin D is 400 IU for adults and children age 4 and older. Food labels, however, are not required to list vitamin D content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient. The U.S. Department of Agriculture's Nutrient Database Web site, http://www.nal.usda.gov/fnic/foodcomp/search, lists the nutrient content of many foods and provides a list of foods containing vitamin D: http://www.ars.usda.gov/SP2UserFiles/Place/12354500/Data/SR22/nutrlist/sr22a324.pdf. A growing number of foods are being analyzed for vitamin D content. Simpler and faster methods to measure vitamin D in foods are needed, as are food standard reference materials with certified values for vitamin D to ensure accurate measurements.

Sun exposure
Most people meet their vitamin D needs through exposure to sunlight. Season, geographic latitude, time of day, cloud cover, smog, skin melanin content, and sunscreen are among the factors that affect UV radiation exposure and vitamin D synthesis.

To get adequate vitamin D, make sure to acquire at least 20 minutes of sun exposure and eat foods rich in vitamin D, aiming for about 400-1000 IU/day.

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Vitamin D helps increase the absorption of calcium, so it helps to take them together. They both work on keeping your bones strong and the prevention of debilitating diseases like osteoporosis and certain cancers.

Healthy Microwave Meals for the Business Traveler

2010-01-05T21:37:00.000-08:00

Traveling much? Tired of restaurant food? Want to know what you're eating while on the road? Stuck in a hotel on business with only a microwave and a refrigerator? Here are some quick, easy, healthy and vegetarian microwave meals.

It's very simple.

These are the ingredients you'll need, but not all at once :)

Vegetables:

Potatoes, large
Frozen mixed vegetables
Fresh vegetables
Green onions
Tomatoes
Canned chopped tomatoes
Onion
Lettuce
Cucumber
Sprouts
Bell pepper

Fruit:

Avocado
Fresh fruit varieties, depending on what's in season

Whole Grains:

Instant brown rice
Bulgur
Whole wheat couscous
Oatmeal, quick cooking
100% Whole wheat bread

Protein:

Canned tuna in water
Canned beans: black, kidney, garbanzo, navy, etc.
Natural peanut butter

Dairy:

Cheese
Lowfat or nonfat milk or milk alternative
Nonfat plain yogurt

Other:

Broth, vegetable, chicken, or beef
Tapatio or other favorite hot sauce
Cinnamon
Jam, without high fructose corn syrup
Mango salsa or other favorite

These are the different recipes you can make or come up with your own creative combination :) Have fun!

Microwaved Baked Potato

Large potato
Nonfat plain yogurt
Green onions, chopped
Cheese, shredded

Directions: Rinse potato. Poke holes into your potato using a fork. Be sure to make several on each side of the potato. Without the holes, your potato will explode. Place the potato, in the microwave on high for 5 minutes. Note, this is for an average-sized potato. Adjust time accordingly for size. Let the potato cool for 1 to 2 minutes after it is finished microwaving. Remove the potato from microwave and test it by sticking your fork inside the potato. If it passes through easily, then your potato is ready. If you feel resistance and the potato is still hard inside, microwave for another 2 minutes. Add toppings and enjoy!!!

Jamaican Rice

Instant brown rice*
Broth or lite coconut milk
Canned kidney beans*, drained and rinsed
Mango salsa
Green onions, chopped
Avocado, sliced
Tapatio

*Both the brown rice and beans are meat substitutes; high in fiber, protein, iron and other essential vitamins & minerals. The combination of beans and rice/wholegrains make a complete protein.

Directions: Cut open pouch. Combine rice and broth in microwave-safe glass dish. Cover and cook on HIGH for half the time listed on the package. Add beans. Cook for remaining length of time. Fluff with fork. Add mango salsa, green onions, avocados and tapatio. YUM!

Vegetarian Chili

Bulgur*
Broth
Kidney beans*, canned, drained and rinsed
Black beans*, canned, drained and rinsed
Chopped tomatoes, canned
Onion, chopped
Bell pepper, sliced
Tapatio

*Both the bulgur and beans are meat substitutes; high in fiber, protein, iron and other essential vitamins & minerals. The combination of beans and rice/whole grains make a complete protein.

Directions: Cook bulgur according to package directions. -OR- One method is take 1/4 cup dry bulgur add to microwave safe bowl. Add 1/2 cup of HOT broth or liquid, cover and let sit for about 5-10 minutes. The liquid will absorb into the bulgur. This should give you 1/2 cup cooked bulgur. Combine cooked bulgur with beans, tomatoes, onion, bell pepper and more broth. Microwave for another 1-2 minutes or until cooked through. Spice it up with some TAP! Sprinkle with cheese if you dare!

Rice & Bean Mixture

Instant brown rice*
Broth
Beans of choice*
Frozen or fresh veggies
Tapatio

*Both the brown rice and beans are meat substitutes; high in fiber, protein, iron and other essential vitamins & minerals. The combination of beans and rice/wholegrains make a complete protein.

Directions: Cut open pouch. Combine rice, beans, frozen or fresh veggies and broth in microwave-safe glass dish. Cover and cook on HIGH using times listed on the package. Season with TAP!

If can no longer stand the continental breakfast or lunches, here's some healthy alternatives.

Berry Oatmeal

Oatmeal, quick cooking
Low fat or nonfat milk
Cinnamon
Fresh berries

Yummy Sandwiches

100% Whole wheat bread
Canned tuna
Lettuce
Tomato
Cucumber
Sprouts
Cheese

Or a delicious PB&J :)

Here is equipment you'll need

can opener
fork
knife, sharp
spoon
microwave safe bowl
plate

You do the cooking! This way you know exactly what you're eating with the confidence that you're eating healthy. Select your favorite fresh or frozen fruits and vegetables and buy only what you need for your length of stay. This will save you money and save you pounds (yes that's the weight you'd gain from eating out!)

Happy Eating!

Got Milk?

2009-12-30T22:55:00.000-08:00

Question from Momma:

Missy, What is your thought on which would be the best milk to drink? Lactose Free milk, Soy or 1 or 2%. I think I may be lactose intolerant. Thank you.

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Dear Momma,

There are many answers to that question as it depends on your current health status. I will present the healthiest milks to drink for the following situations, which I will list below.

If you have no ailments you have the freedom to drink whatever type of milk best suits your palate. So any of the listed milks will be ok. The important things to look for when selecting your creamy beverage are adequate levels of calcium (>29%), vitamin D (25%), and fat (<2g) per 8 fluid ounces. You can find this information on the nutrient fact label. It is important to look because not all "other" milks are created equal or have set guidelines like cow's milk.

We're lucky in the state of California with such high standards for milk; however, not too far off from federal guidelines. http://www.dairycouncilofca.org/Milk-Dairy/Milk.aspx

Milk (1 cup) - California Standards*	Fat-free	Low-fat 1%	Reduced Fat 2%	Whole
Calories	92	127	139	156
Protein (g)	9	10	10	8
Total Carbohydrate (g)	13	16	14	13
Sugars, natural & added (g)	12	15	13	12
Fiber (g)	0	0	0	0
Total Fat (g)	1	2	5	8
Calories from Fat	5	21	43	72
Saturated Fat (g)	0	2	3	5
Trans Fat (g)	0.0	0.1	0.2	0.3
Cholesterol (mg)	5	13	22	35
Cholesterol (%DV)	2	4	7	12
Sodium (mg)	129	157	143	124
Sodium (%DV)	5	7	6	5
Potassium (mg)	418	511	465	404
Potassium (%DV)	12	15	13	12
Vitamin A (IU)	23	92	184	313
Vitamin A (%DV)	0	2	4	6
Vitamin C (mg)	2	3	3	2
Vitamin C (%DV)	4	5	4	4
Vitamin D*	–	–	–	–
Calcium (mg)	311	380	346	301
Calcium (%DV)	31	38	35	30
Iron (mg)	0.1	0.2	0.1	0.1
Iron (%DV)	1	1	1	1
Phosphorus (mg)	244	298	271	236
Phosphorus (%DV)	24	30	27	24

Vitamin D fortified milk can be an excellent source of vitamin D however, levels in milk vary considerably. Read the food label or contact manufacturer for specific levels. Values are calculated from percent fat and percent solids-not-fat of milk using minimal California and national standards for Fat-free, 1%, 2% and whole milk. Actual values may vary.

Lower fat versus Whole milk

Not only is it important to have adequate levels of vitamins and minerals, it's in your best interest to choose a lower fat version of whatever type of creamy beverage selected. Excessive food intake, including excessive intake of calories and high-fat foods, has repeatedly been linked to weight gain and obesity.

Neither low-fat milk nor whole milk will automatically make you obese or help you maintain your normal weight or cause you to lose or gain weight. In this sense, both types of milk are reasonable options in a weight-management diet. However, if you are only able to consume a moderate amount of calories each day to maintain a healthy weight (or lose excess weight), your chances of doing so will be greater if that milk uses up as few calories and grams of fat in your diet as possible.

Plain or Sweetened

It's best to choose plain versions because they are lower in added and total sugar content. Protein levels will vary especially if selecting a plant-based product.

The following list is presented as a guideline for specific health needs, with links to versions that I deem appropriate. Always consult your healthcare practitioner to help you determine the best course of action. Have fun and enjoy :)

No health aversions

Nonfat or 1% milk
Or any of the below

Lactose Intolerance

Soy milk
Lactose-free
Cow's milk may be tolerated depending on the severity of intolerance
Or any of the below

Milk Protein Allergy

Soy Milk, plain

Rice Milk, plain

http://www.tastethedream.com/products/product/1467/202.php

Almond Milk, plain

http://www.tastethedream.com/products/product/1939/360.php

Hemp Milk, plain

http://www.worldpantry.com/cgi-bin/ncommerce3/ProductDisplay?prmenbr=655972&prrfnbr=950025

Dress up those eggs!

2009-12-30T21:58:00.000-08:00

Question from Frances on 11/29/09:

So I have a question for you. I eat egg whites each morning for breakfast. I usually add some low-fat cheese but I’m becoming bored with this option. What are some other healthy (and easy) options to spruce up my eggs? I've always done egg whites only to watch cholesterol and fat grams. I eat about 3 eggs per day. Would it be bad to eat that many whole eggs each day? Thanks! Frances

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Hi Frances!

Happy Holidays and sorry for taking so long to reply. :-)

Eggs are such a wonderful food and I don't know what I would do without them. They are so essential to baked goods and sauces and very nutritious and delicious!

Eggs are a good source of low-cost high-quality protein, providing 5.5 grams of protein (11.1% of the daily value for protein) in one egg for a caloric cost of only 68 calories. The structure of humans and animals is built on protein. We rely on animal and vegetable protein for our supply of amino acids, and then our bodies rearrange the nitrogen to create the pattern of amino acids we require.

Some quick health benefits of eggs*

Boost Brain Health with Eggs' Choline
Eggs' Choline Reduces Inflammation
An Egg Breakfast Helps Promote Weight Loss
Helping to Prevent Blood Clots
Protection against Age-Related Macular Degeneration and Cataracts (Lutein)
Eggs Protect Eyesight without Increasing Cholesterol

Eggs and Heart Health*

Eggs are high in cholesterol, and health experts in the past counseled people to therefore avoid this food. (All of the cholesterol in the egg is in the yolk.) However, nutrition experts have now determined people on a low-fat diet can eat one or two eggs a day without measurable changes in their blood cholesterol levels. This information is supported by a statistical analysis of 224 dietary studies carried out over the past 25 years that investigated the relationship between diet and blood cholesterol levels in over 8,000 subjects. What investigators in this study found was that saturated fat in the diet, not dietary cholesterol, is what influences blood cholesterol levels the most.

Improve Your Cholesterol Profile*

Not only have studies shown that eggs do not significantly affect cholesterol levels in most individuals, but the latest research suggests that eating whole eggs may actually result in significant improvement in one's blood lipids (cholesterol) profile-even in persons whose cholesterol levels rise when eating cholesterol-rich foods.

Let's spice up those eggs!!! I have lots of easy and healthy ideas for you.

Here are some things that you can add to your eggs when you're whisking them:

Fresh or store bought pesto
Fresh herbs like cilantro, parsley, lavender, sage, dill
Salsa
Spices like curry or cayenne powder

For the following, I would healthy saute** these first and then add your eggs:

Chili peppers like jalapenos or Serrano's
Onions
Pre-cooked brown rice

When your eggs are cooked you can add toppings like:

Tomatoes
Avocado
Cheese

**How to Healthy Saute

Heat 2 TBS broth over medium heat in a stainless steel skillet.
When broth begins to steam, add food and cover for 3 minutes. The food will release a small amount of liquid. Uncover, add another 2 TBS broth and continue to stir for 4 minutes, leaving the lid off.

NOTE: the amount of broth used will determine on how much food you're sauteing. Also the length of time will depend on what you're cooking. Some vegetables take longer to cook than others. The point here is you're using broth in place of oils and cooking food quicker to retain nutritional value.

Nutritional Value of Eggs

Following nutritional information by the Egg Nutrition Center (ENC):

Nutrient Content of a Large Egg

Nutrient (unit)	Whole Egg	Egg White	Egg Yolk
Calories (kcal)	75	17	59
Protein (g)	6.25	3.52	2.78
Total lipid (g)	5.01	0	5.12
Total carbohydrate (g)	0.6	0.3	0 .3
Fatty acids (g)	4.33	0	4.33
Saturated fat (g)	1.55	0	1.55
Monounsaturated fat (g)	1.91	0	1.91
Polyunsaturated fat (g)	0.68	0	0.68
Cholesterol (mg)	213	0	213
Thiamin (mg)	0.031	0.002	0.028
Riboflavin (mg)	0.254	0.151	0.103
Niacin (mg)	0.036	0.031	0.005
Vitamin B6 (mg)	0.070	0.001	0.0069
Folate (mcg)	23.5	1.0	22.5
Vitamin B12 (mcg)	0.50	0.07	0.43
Vitamin A (IU)	317.5	0	317
Vitamin E (mg)	0.70	0	0.70
Vitamin D (IU)	24.5	0	24.5
Choline (mg)	215.1	0.42	214.6
Biotin (mcg)	9.98	2.34	7.58
Calcium, Ca (mg)	25	2	23
Iron, Fe (mg)	0.72	0.01	0.59
Magnesium, Mg (mg)	5	4	1
Copper, Cu (mg)	0.007	0.002	0.004
Iodine, I (mg)	0.024	0.001	0.022
Zinc, Zn (mg)	0.55	0	0.52
Sodium, Na (mg)	63	55	7
Manganese, Mn (mg)	0.012	0.001	0.012

*information used from WHFoods

Nutrition and Tinnitus

2009-11-25T14:31:00.000-08:00

Question from Victor: 10/21/09

I have been suffering for a year now with tinnitus and I was wondering if following a certain diet may help me deal with this issue better.

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If you suffer from tinnitus there are many factors to consider, and nutrition may play a role. Here is what the Louisiana School of Medicine has to say, "Biochemical mechanisms are a significant factor in neurootological problems. Investigation of biochemical causes of neurootological problems, such as tinnitus, are warranted and can be cost-effective. Dietary, nutritional, chemical, hormonal, immunological, and stress factors are involved directly in neurootological problems and must be evaluated and considered in designing the treatment regimen for patients complaining of tinnitus." (Otorhinolaryngology and Biocommunication, Louisiana State University, School of Medicine, Metairie, LA, USA.)

Evidence-based nutrition management for tinnitus is limited due to many contributing factors. However, a few studies suggest that a deficiency in B-12 (cyanocobalamin) and magnesium can exacerbate symptoms; therefore, making sure you're meeting your daily needs of these micronutrients is beneficial.

The current adult Recommended Daily Allowance (RDA) for B-12 is 6 mcg. Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability for vegetarians. An example of a food high in B-12 is 3 oz of cooked salmon, which contains 80% RDA or 4.9 mcg.

The RDA for magnesium is 400 mg. Green vegetables such as spinach are good sources of magnesium because the center of the chlorophyll molecule (which gives green vegetables their color) contains magnesium. Some legumes (beans and peas), nuts and seeds, and whole, unrefined grains are also good sources of magnesium. Refined grains are generally low in magnesium. When white flour is refined and processed, the magnesium-rich germ and bran are removed. Bread made from whole grain wheat flour provides more magnesium than bread made from white refined flour. Eating a wide variety of legumes, nuts, whole grains, and vegetables will help you meet your daily dietary need for magnesium. An example of a food high in magnesium is one ounce of almonds that contains 80 mg of magnesium or 20% RDA.

By including food sources high in B-12 and magensium in addition to a well-balanced diet will not only set a healthy path for your life but may also help reduce symtpoms for tinnitus; however, symptoms may vary.

Tips During the Holidays!

2009-11-25T14:11:00.000-08:00

Tips During the Holidays

During the holiday season many people put on an average of 5-15 lbs. and struggle to take it off the next 6 months to a year. With a little preplanning you can help avoid this.

Whether you're hosting a holiday function or visiting friends and relatives, try focusing on the people and not the food. Engage in conversation, activities, games, and exercise- anything other than hording over appetizers and beverages before a main meal.

Appetizers are usually the highest in calories and fat. Loading up on them prior to the main course is asking for excess calories. Try instead fresh veggie crudités, without dip.

Alcohol is not only a significant source of empty calories, but also the way in which it is metabolized, encourages fat deposition (storage) especially when taken with additional excess calories. Alcohol also tends to make us loose inhibition, which leads to dietary excesses. It's the old "the heck with my plan, I'll eat what I want & worry about it tomorrow" routine. Wine, beer and spirits are often allergy, migraine headache, and food sensitivity triggers. A nice alternative to alcohol is sparkling mineral water mixed with juices, or a squirt of lime, lemon or cranberry. Refreshing and delicious, with no threat of hangover or headache!

Try eating slowly. It takes our body about 20 minutes to realize that we are full. The slower you eat the less food you'll consume. Gather around the table with family and friends and have some lively conversation to slow your eating. You can also try behavior modification techniques, like taking small bites and chewing your food completely, or putting down your fork between bites. Not only do these slow eating, but also they aid in digestion and less gas (from gulping food).

Stay active during the holidays. Start your day by exercising in the morning with your family, dog or workout buddy. An evening walk after dinner instead of lounging in front of the television will not only help you burn calories but it will also help digestion and relieve tension or stress. It's also a great way to catch up on details and spend quality time with loved ones.

Eat a hearty breakfast after your morning exercise to sustain yourself until it's time to eat the "big meal". In addition, eat a small snack during the day like yogurt, vegetable stick/chips, soup or a salad to tide you over so you're not famished and overeat at dinner, or a social event. Remember, just because it's a holiday doesn't mean you should eat more than you would on a regular day.

Plan into each day, some type of stress modifying activity, whether it be music, singing, yoga, a hot bath with bubbles, your hobby, massage, prayer/meditation, dancing, reading, writing a gratitude list, calling or meeting a friend you haven't spoken to in a long time, or anything that works for you!

Mindful Eating:

The bottom line is that it's all about self-control and common sense. Calories in equals calories out to maintain body weight. Think about what you're eating before consuming it. This is what we call "mindful eating". It's the new buzzword in nutrition therapy. It stands for being mindful of everything that passes your lips, consuming your nourishment in a relaxing and nurturing way that serves your body mentally, physically, spiritually, and emotionally. Food is meant to be savored and enjoyed, with family and friends. Let's get back to what the "Slow Food Movement" calls pleasurable, nourishing consumption of REAL food, grown locally and sustainability.

Have yourselves Happy and Healthy Holidays in 2009!

Small Frequent Meals and Satiety

2009-10-21T21:26:00.000-07:00

Question from Andrew on 10/7/09:

Is it true that when you eat little meals through out the whole day, it is better than eating 2 or 3 big meals? If that is true why is that, and what are some healthy foods to eat that will keep you full but not cause you to gain weight.

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Dear Andrew,

There are many factors that come into play when deciding what you eat and how often. What is recommended for everyone is to eat a healthy breakfast including something from each food group: protein, whole grain, and fruit or vegetable. By doing so you're starting your body off to a healthy start full of energy and essential nutrients to get through the day.

Here's a recipe to help you out!

Quick & Healthy Fruity Oatmeal

3/4 c Old Fashion Rolled Oats (whole grain)

3/4 c nonfat milk (protein)

1/2-1 c favorite fruit like raspberries, blueberries, strawberries, and/or banana's (fruit)

1/8 c chopped walnuts or favorite nut (healthy fat)

1 tsp cinnamon (flavor enhancer)

NO SUGAR NEEDED!

Directions:

Add dry oats to a microwave safe bowl. Pour in milk. Microwave for 2 minutes on high. Add cinnamon and mix well. Add fruit and nuts. Mix and EAT! Ready in 5 minutes!
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Eating small frequent meals throughout the day is recommended for most people. This can be done by eating a moderate breakfast, lunch, and dinner in addition to 2-3 snacks between meals. By eating this way it helps curb your appetite and reduce overindulging. It is also beneficial for people who suffer from heartburn, acid reflux, diabetes, and other conditions because it reduces painful symptoms and controls blood sugar levels. In terms of over-eating or weight gain, what matters in the end is how many calories were consumed versus expended. Adding exercise to the menu will help aid in weight loss and/or maintenance.

However, some people would rather eat 3 regular sized meals, and that is okay too as long as calorie intake doesn't exceed calories expended. It's important to stay consistent and make healthful and balanced meal choices. It is essential not to starve the body or skip meals because your body will hold on to those calories not knowing when it will be fed next. Eating consistently and regularly allows the body to process food more efficiently as energy instead of storing as fat.

So, are you a small frequent meal eater or do you prefer eating only 3 meals per day? Find a method that works for you. Preparing smaller meals and snacks is not difficult but it takes some creativity. Limit calories to 100-200 calories for each snack, comprising of a little carbohydrate, protein, and a small amount of fat, if any. To create healthy snacks, plan ahead to make each snack something you like that's nutritious too. Choose foods that are lower in fat, cholesterol, sugars and sodium than standard snack fare.

Here are some examples of snacks that are good to keep handy in your desk or cabinet:

•    Trail mix and/or dried fruits and nuts
•    Breakfast cereal (choose a higher-fiber, lower-sugar type)
•    Cans of higher-fiber, lower-fat, and lower-sodium soup (don't forget the can opener)
•    Instant plain oatmeal packets (look for less-sugar/plain options)
•    Canned, water-packed tuna (don't forget the can opener)
•    Higher-fiber, lower-fat crackers (like Milton Multi-Grain Crackers)
•    Natural-style peanut butter with crackers, bagels, and/or fruit

Here are some simple perishable snacks you can bring for the day:
•    Fresh fruit in season
•    Fresh vegetables in season
•    Dips/spreads like hummus, natural peanut butter, tatziki sauce, etc. for fruit and/or vegetables
•    Low-fat or non-fat plain yogurt with fresh fruit
•    Low-fat or non-fat cottage cheese with fresh fruit
•    Reduced-fat cheese with low-fat, higher-fiber crackers
•    A small portion of your leftovers from last night's healthy meal that you warm up in the microwave

It's also important to make your desktop drinks work for you, not against you. That means either choosing beverages with zero calories that quench your thirst or drinks that have some nutritional value but not too much sugar.

Good non-caloric choices include:
•    Water
•    Mineral water (with flavor essences like lime or orange if you like)
•    Herb or regular tea (cold or hot)
•    Coffee (use stevia for sweetener and nonfat milk as creamer to limit excess calories)

Beverages that offer some nutrition, but not a lot of sugar include:
•    Nonfat or low-fat milk
•    Drinks using nonfat or low-fat milk (like light hot chocolate or café latte)
•    100% fruit juice or drinks made with part juice and part sparkling water
•    100% fruit nectar or drinks made with part nectar and part sparkling water

Tips for healthy snacking:
•    Plan your snacks to get nutrients you might miss at meals.
•    Have fresh fruit or cut vegetables available for snacking.
•    Snack when hungry, not because you’re bored or stressed.
•    Make your favorite snacks with less sugar, fat or salt, if possible.
•    Vary your snacks so that you get different nutrients from different foods.
•    If you have a snack that's high in fat, sugar or salt, adjust by eating foods that are lower in these things the rest of the day.
•    Read labels to find the "hidden" fats in such snacks as cake, cookies, chips, muffins and crackers.

Foods that make you feel satisfied

Foods that provide that sense of fullness or satiety are foods rich in fiber, essential fatty acids, water and protein. The key with reaching satiety is volumetrics, which is a measure of water naturally found in food. This water component is what provides a sense of fullness. For example, if you were to eat a 1/4 cup of raisins you could probably continue to eat more; however, if you were given an equivalent amount of grapes your sense of fullness would be greater because the grapes are full of water. Studies have shown that water naturally present in food create a greater sense of fullness than drinking a glass of water.

What To Do

I recommend choosing foods in proportions recommended in the Food Guide Pyramid and modifying calorie intake on the basis of the following four levels of energy density.

Very low: Most fruits and vegetables, skim milk, and broth-based soups. Eat as much as you like.
Low: Many cooked whole grains; cereals with low-fat milk; low-fat/lean meats, beans, and legumes; low-fat mixed dishes; and salads (watch the dressings). Eat relatively large portions.
Medium: Includes meats; cheeses; high-fat mixed dishes; salad dressings; some snack foods. Eat in moderation.
High: Includes crackers; chips; chocolate candies; cookies; nuts; butter; and full-fat condiments. Control portions carefully.

Here is a link to a list of common foods and their fullness rating: http://www.nutritiondata.com/topics/fullness-factor. On this same website you can look up specific foods to obtain its fullness factor information.

Take Home Message: Choose foods that are high in volume (water content) and low in energy density (low calorie). Base your meals around fruits and vegetables; add your lean protein and whole grain; use fats/sweets sparingly.

Here's a great recipe just for that!

Two-Bean Kale Soup

Ingredients
3 T olive oil
1 cup chopped onion
1/2 cup chopped carrot
1/2 cup chopped celery
1/2 tsp salt, divided
2 garlic cloves, minced
4 cups vegetable broth, divided
3 cups stemmed, chopped kale (about 1 bunch)
2 (15-oz) cans cannellini beans, rinsed, drained, and divided
1 (15-oz) can black beans, rinsed and drained
1/2 tsp freshly ground black pepper
1 T red wine vinegar
1 tsp chopped fresh rosemary

Preparation
Heat a large Dutch oven over medium-high heat. Add olive oil to pan; swirl to coat. Add onion, carrot, and celery, and sauté 6 minutes or until tender. Stir in 1/4 teaspoon salt and garlic; cook 1 minute. Stir in 3 cups vegetable broth and kale. Bring to a boil; cover, reduce heat, and simmer 3 minutes or until kale is crisp-tender. Place half of cannellini beans and remaining 1 cup vegetable broth in a blender or food processor; process until smooth. Add pureed bean mixture, remaining cannellini beans, black beans, and pepper to soup. Bring to a boil; reduce heat, and simmer 5 minutes. Stir in remaining 1/4 teaspoon salt, vinegar, and rosemary.

Volumetric Analysis
Very low: Onion, carrot, celery, kale, vegetable broth, rosemary, garlic
Low: Black and white beans, and serve with toasted whole grain bread
Medium: olive oil (high in monounsaturated fat) and red wine vinegar

Nutrition Information (1 ¼ cup)
Calories: 250, Fat: 10.4g (sat 1.4g,mono 5.5g,poly 2.2g), Protein: 11.8g, Carbohydrate: 30.5g, Fiber: 9.2g, Cholesterol: 0.0mg, Iron: 3.8mg, Sodium: 593mg, Calcium: 189mg

Avocado's: The Healthy Fat

2009-10-08T18:26:00.000-07:00

Question by Momma Debbie on 10/5/09:
How healthy is an avocado? Friends give me conflicting information.
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Hi Momma Debbie,
Avocado's are a creamy, delectable, and sensational fruit. There are numerous different types and shapes of avocados; however, there are only a few that you will find in the United States.

Hass avocados are grown primarily in California and Florida with their peak season during the Spring and Summer months ending in October. During the fall and winter season you will mainly find Fuerto, Bacon and Zutano varieties. No matter what season it is, avocado's will be available.

Health Benefits
The creamy nature of avocado's comes from their high fat content mainly in the form of oleic acid, a monounsaturated fatty acid. This is a good type of fat, which helps lower "bad" LDL cholesterol. Despite the benefits of the good fat in avocados it's still important to keep your daily fat content less than 30% of total calories.

One large avocado contains about 29 grams of total fat (19.7 g monounsaturated, 3.7 g polyunsaturated, and 4.3 g saturated fat). If your daily calorie allowance is 2000 calories then your goal is to limit total fat intake less than 30% of that. This means your maximum allowed fat for the day is 67 grams. Eating one avocado can definitely be accommodated in this case.

Not only is it high in healthful fats, it also contains many other important and essential nutrients such as vitamin K, fiber, potassium, folate, vitamin B-6, vitamin C, and copper. Additionally, avocado's are high in vitamin E, carotenoids, lutein, and phytonutrients.

While the good fats promote heart health, the combination of carotenoids, lutein, and vitamin E promote optimal health offering significant protection against prostate, oral and breast cancer.

Due to the fat-loving nature of avocado's, it has been shown that eating them in combination with other foods high in carotenoids like carrots, spinach, and tomatoes greatly increases the bioavailability and absorption of these important nutrients. This can be done simply by adding a sliced ripe avocado to a spinach salad with halved cherry tomatoes, shredded carrots and even a creamy avocado based dressing! YUM :-)

How to select and store avocados
Depending on when you plan on eating your sensational fruit will determine the how you select the perfect avocado. If you are planning on using it right away you'll want to pick one that is ripe. Find ones that are only slightly soft to the touch with no dark sunken spots or cracks. For those of you planning to use your avocado's later in the week select ones that are firm with a greenish brown tint. You can ripen these in a few days at home in a paper bag or fruit basket at room temperature.

Do not store in the refrigerator unless it has been cut into. Sprinkle with fresh lemon or lime juice to help reduce browning due to exposure to oxygen. Wrap the fruit in plastic wrap or place in a plastic bag and store in the refrigerator.

How to enjoy your avocado
There are many uses for this delectable fruit. I have a few tips for you including a delicious recipe.

Use chopped avocados as a garnish for black bean soup.
Add avocado to your favorite oil/vinegar dressing recipe to give it an extra richness and beautiful green color.
Mix chopped avocados, onions, tomatoes, jalapeno, cilantro, lime juice and seasonings for a rich-tasting guacamole.
Spread ripe avocados on bread as a healthy replacement for mayonnaise when making a sandwich.
For an exceptional salad, combine sliced avocado with fennel, oranges and fresh mint.
For a beautiful accompaniment to your favorite Mexican dish, top quartered avocado slices with corn relish and serve with a wedge of lime.

Strawberry-Avocado Salsa

Ingredients

1 cup strawberries, quartered and halved

1/2 cup avocado, peeled and chopped

2 T red onion, finely chopped

2 T fresh cilantro, chopped

1/2 tsp lime rind, grated

2 T fresh lime juice

2 tsp jalapeño pepper, finely chopped (seeded to reduce the heat)

Preparation

1. Combine all ingredients in a medium bowl; toss gently. Serve immediately.

2. Serve on top of sliced and roasted or baked chicken, pork, or sirloin with a side of whole wheat couscous with fresh chopped herbs and your favorite veggies.

Nutrition and Asthma: A Lifestyle Change

2009-10-06T22:17:00.000-07:00

Question by Carol on 10/2/09:

I need nutritional information on some foods what website do you recommend I use? My daughter has asthma and I have heard there are certain foods that help such as salmon?
-------------------------------------------------

Hi Carol,

There is a very informative and useful website I use to obtain nutritional information: www.nutritiondata.com. It uses the USDA food database and is very accurate in addition to providing a variety of foods.

There are numerous foods that help and/or reduce symptoms for many chronic conditions and diseases; however, in regards to asthma there is no specific magic food or diet. What does help is regular exercise and a healthy diet full of fruits and vegetables, whole grains, and lean protein.

There are lifestyle factors that play a role in worsening asthma conditions/symptoms such as obesity. That is why it is important to exercise regularly and limit excess calorie intake to maintain a healthy weight. Visit www.mypyramid.gov for information on the food guide pyramid for adults and children.

What does the research say?
Recent evidence shows that diets high in vitamin C and E, beta carotene, flavonoids, magnesium, selenium, omega-3 and antioxidants had lower asthma rates than those that didn't. Flavonoids and antioxidants are naturally occurring chemical compounds found in food that protect cells from damage. It's best to get these nutrients from food where they naturally occur and NOT supplements because there are many other untested healthful nutrients that aid in protecting the body.

We've all been told to eat healthy for many different reasons, and this is another one. Not only will eating healthy aid in reduction of asthma symptoms, it also helps prevent and/or reduce the risk for chronic illnesses and disease like diabetes, atherosclerosis, renal failure, and certain cancers. When the diet is lacking in essential nutrients the immune system becomes compromised and is more susceptible to illness. Winter season is upon us and so is the time-to-be-sick season. So, eat healthy, stay active, and wash your hands regularly.

What Should I Eat?

If you have asthma the following information may help with symptoms; however, evidence is still lacking direct correlations between specific foods and asthma. Regardless if you have asthma or not, here is a plan I would recommend following:

Colorful Fruits & Vegetables: 5-10 servings/day

Choose dark and colorful fruits and vegetables because they have more protective nutrients and antioxidants. Eat a variety of them!

Omega-3

Omega-3's can be found in fish like salmon, tuna, sardines, and fish oil. Or, if you prefer plant sources try flaxseed (ground), olive oil, canola oil, and nuts like walnuts.

Limit and Avoid Trans fat and Omega-6

Foods that contain trans fat and omega-6 are packaged foods with partially hydrogenated oils, fried foods, and foods that contain sunflower, safflower, corn, and cottonseed oils, like margarine's. These many worsen asthma, although evidence is still unclear. They also increase risk for cardiovascular diseases, so it's best to avoid them when possible for general health reasons.

Limit Caloric Intake

Excess calories can lead to weight can and obesity worsens asthma condition.

Eat Small Frequent Meals

If short of breath due to asthma, try eating small frequent meals. Relax at mealtimes. Eat slowly and breath regularly.

And, as always, consult with your physician regarding your specific asthma condition and eating habits for an individualized plan.

Yogurt Tips and Dips

2009-10-03T15:55:00.000-07:00

Question by Debbie/Momma on 10/3/09:

If you were to choose a brand and type of yogurt, which one would you choose? The kind with fruit added? Or plain?

Debbie/Momma

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Hi Momma Debbie,

Yogurt is a very healthy and nutritious food full of probiotics (live healthy bacteria), calcium, phosphorus, riboflavin (B-2), cyanocobalamin (B-12) and protein. But, not all yogurts are created equal.

It seems like these days manufacturers continue to develop different flavors and types of yogurt, which are supposed to be healthy snacks, into an end result that resembles a dessert. For example, apple crisp pie, strawberry shortcake, meringue pie, etc. Now, some of you might be thinking... "uh, yea, that sounds awesome!" However, this once healthy snack is now full of added sugar, artificial and so-called "natural" flavorings and sweeteners, and not-so-real fruit. Now, ask yourself, does this still sound awesome?

How about this....

Plain nonfat or lowfat yogurt, topped with fresh raspberries, blueberries, and sliced strawberries, a squirt of honey, and sprinkled with wheat germ and walnuts.

Everything in this dish is fresh, real, and pure. I don't know about you but just writing this is making me hungry for a bite of that!

There are many health benefits to eating yogurt, especially if eaten on a consistent and daily basis.

Boosts Immune Response
Lowers "bad" LDL cholesterol, Raises "good" HDL cholesterol
Lower Body Fat Linked to Consumption of Calcium-Rich Foods
Yogurt, Specifically, Significantly Increases Fat Loss
Calcium-rich Dairy Foods Boost the Body's Fat Burning After a Meal
Boost the Body's Ability to Build Bone
Dairy Foods are Better than Calcium Supplements for Growing Girls' Bones
Help Prevent and Heal Arthritis
Protection against Ulcers
Reduced Risk of Colorectal Cancer
Keeps Breath Fresh and Mouth Healthy

Selecting yogurt

Look for those that feature "live active cultures" or "living yogurt cultures" on the label- highest quality products will often indicate exactly how many live bacteria are contained in the product. Lactobacillus bulgaricus and Streptococcus thermophilus confer many of its health benefits.

Organic or not?

I look for and select yogurt products that state on the label "not treated with rBGH". This is a compound called recombinant bovine growth hormone (rBGH), banned in Canada and other countries but still widely used in the USA. Canadian research scientists have shown that cows injected with the hormone have a increased risk of mastitis, infertility, and lameness. Cows with mastitis are treated with antibiotics, hence you are consuming a product from a cow that is treated with antibiotics and hormones. The best way to ensure that you buy milk that has not been treated with rBGH or antiobiotics is to buy organic.

Bottom Line

Choose plain organic yogurt, low- or non-fat. Add your own fresh or frozen fruit, whole grains like oats and wheat germ, nuts, and natural sweeteners like honey, agave nectar or brown rice syrup. By doing so it makes for a much healthier and wholesome dish. And better yet, you made it!

Here is quick and easy breakfast recipe to help start your day off right!

Banana and Strawberry Smoothie

2 bananas, quartered

2 cups strawberries

2 T oatmeal

2 1/2 cups plain live nonfat yogurt

Directions

Place all ingredients into a food processor or blender and process for a few minutes until combined and creamy. Pour into tall glasses and serve. Yum!

Yogurt Sauce with a kick

1 1/2 cups plain nonfat live yogurt

1 c cucumber, seeded and shredded

1/2 tsp ground cumin

1/2 tsp fresh garlic, minced

1/8 tsp sea salt

1/8 tsp black pepper, freshly ground

Optional to combine with yogurt sauce or eat separately:

2 T lemon juice

1 1/2 tsp olive oil

1/2 tsp ground cumin

1/8 tsp ground red pepper (cayenne)

2 c shredded carrots

1/2 c chopped green onions

Directions

Combine all ingredients; chill. Use as a topping or dip for falafel, spiced meatballs, or pita sandwiches.

Here are some other tips:

Yogurt parfaits are a delicious treat. In your favorite large glass, alternate layers of yogurt and your favorite fruits. Top with homemade granola or your choice of whole grain.
Yogurt is a great base for salad dressings. Simply place plain yogurt in the blender with enough water to achieve your desired consistency. Add to this your favorite herbs and spices.
Yogurt can also replace sour cream, like on baked potatoes.

To be or not to be.... Gluten-Free?

2009-10-02T11:05:00.000-07:00

Question from Aileen on 10/1/09:
I was told that a Gluten Free diet is recommended for those that can not eat white flour products or anything containing gluten. However I bought a book for baking gluten free and noticed how many types of flours they suggest for a basic flour.

My question is would you recommend a gluten free diet to just anyone or someone who is trying to cut down bad calories and carbs?
Aileen
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Hi Aileen,
That is a great question and I’m so glad that you brought it up. A gluten-free diet is meant for a person who has Celiac disease.

Celiac disease is an inherited auto-immune digestive disease that damages the small intestine and interferes with the absorption of nutrients from food. When a person with Celiac disease consumes a food containing gluten, a protein found in wheat, rye, and barley, an immune reaction occurs in the small intestine, causing damage to the lining and an inability to absorb certain nutrients, which can lead to malabsorption and other serious complications. A gluten-free diet is for life and is the only effective treatment for Celiac disease.

White flour used for baking is most commonly known as all-purpose flour, which is a refined or enriched wheat flour and contains gluten. Eating a gluten-free diet is difficult because gluten is “hidden” in many sauces, broths, and pre-packaged foods. Gluten is found mainly in foods but may also be found in everyday products such as medicines, vitamins, and lip balms. Please click on this link for a list of foods, condiments and additives that contain gluten.

From what I’ve noticed, not all gluten-free cookbooks and websites are completely gluten-free so it’s important to pay attention to every ingredient. The “basic flour” your cookbook might be referring to is a gluten-free flour of your choice, and there are many to choose from. For instance, Bob’s Red Mill has a line of gluten-free products and mixes including garbanzo bean flour, which is gluten-free.

I would not recommend a gluten-free diet to anyone who has not been diagnosed with Celiac disease. What I do recommend and encourage is to experiment with many wonderful and delicious whole grains such as quinoa, whole grain barley, bulgur, corn, oats, amaranth, sorghum, brown rice, etc. They are so versatile and full of many important nutrients like, fiber, iron, protein, b-vitamins, essential fatty acids, magnesium, and folic acid.

The 2005 Dietary Guidelines for Americans recommends that half of the grains you eat be whole grains. Whole grains can help you maintain a healthy weight when combined with a balanced diet and exercise. This will facilitate a reduction of unwanted “bad” or “empty” calories and simple (refined or enriched) carbohydrates. Whole grains also help reduce the risk for many chronic diseases.

If you suspect you may have Celiac disease, please consult with your physician. Eating a gluten-free diet before getting tested for such can present false results.

There are many gluten free recipe books out there but the one I would recommend is: Gluten-free diet by Shelley Case. A great website full of recipes and information on alternative and healthy meals created and written by dietitians is Meal Makeover Mom's. Also a great line of gluten-free and healthy frozen meals are from Organic Bistro and Helen's Foods.

Ask A RD?!

2009-10-01T20:11:00.001-07:00

Greetings fellow blog readers!

First I would like to share some very exciting news about the American Red Cross WIC Program where I work! October 1st is a day to remember regarding WIC (Women, Infants, and Children) in California. For the first time in 30 years.... the food package that we offer our participants has changed. It now includes a check for fruits & vegetables and whole grains in addition to other nutritious and wholesome foods! Not only do we offer supplemental food, we also have extensive nutrition education/breastfeeding classes for pregnant and post partum women, infants and children. Now, our participants have a better chance at eating healthier and leading healthier lives. To find out more visit www.sandiegowic.org

On that note, I'd like to extend an offer to you by asking, "what questions do you have for me?" or "what recipes/ideas would you like?" There are so many nutrition topics and recipes I can write about, but I want to provide information that is interesting and useful to you. So please, ask away.

In the meantime, I have a special recipe to share that includes a food from every food group and very easy to make. Oh, and did I mention it's delicious!? Enjoy :-)

3-Bean Bulgur Rainbow Salad

INGREDIENTS
1 ea. 15-oz can kidney, black, and garbanzo bean (or any combination), drained & rinsed
1 c. bulgur, cooked and chilled*
1 ea. red, yellow, and orange bell pepper (or any combination), seeded and chopped
½ red onion, sliced
½ c. cherry tomatoes, halved
½ c. cucumber, halved, seeded and sliced
2 T fresh cilantro, finely chopped
1 lime, halved, juiced
1 T olive oil
½ c. Colby/Monterey Jack cheese, shredded (or any kind- feta is great too!)
1 avocado, peeled, cored, and chopped

DIRECTIONS
Combine first 10 ingredients together in a large bowl. Mix well. Add remaining ingredient to the bowl. Toss gently. Refrigerate for at least one hour to let flavors absorb before serving. Enjoy ☺

*To cook bulgur: Add 1 cup Bulgur to 2 cups cold water. Bring to a boil; cover and simmer for 12 – 15 minutes or until tender. Drain off excess liquid. When bulgur is chilled in the refrigerator it will form one solid mass, but it breaks up easily so don’t worry!

Feel free to get creative with this dish and try new ingredients, techniques, and flavors. ☺