Vicky Ferguson RDN

Food Storage Guide "Must Have"

noreply@blogger.com (Vicky F) — Tue, 17 Feb 2015 03:25:00 +0000

Everyone needs a food storage guide like this one. You know, so you can look up how long it's OK to keep that can of food that has been tucked into the dark reaches of the cupboard. Or that packaged rice mix; how long is that going to be OK?

The Food Storage Guide by Julie Garden-Robinson, Food and Nutrition Specialist, is a collaboration between Purdue and North Dakota Extension Services. It is 15 pages and downloadable. I plan to put mine in clear page protectors (2 pages per protector) so it will be easy to access and won't get soiled.

Here are some of the foods covered in the Guide:

foods in the cupboard
baked goods
refrigerated foods
fruit and vegetables
meats
baby food (including breast milk)
condiments

Click here to find the Food Storage Guide (pdf format).

What's for New Year's Eve? Greek Guacamole!

noreply@blogger.com (Vicky F) — Wed, 31 Dec 2014 21:24:00 +0000

If you’ve ever had this appetizer before, you know it is yummy!

It’s easy to put together, and best if done ahead (anywhere from 2 hours to overnight) to let the flavors meld. Serve with corn tortilla chips (the scooping kind are the most fun because you can get more “stuff” with every bite).

Greek Guacamole

1/4 cup chopped sweet onion

2 large tomatoes or 4-6 smaller ones (chopped, to cover the bottom of your serving container)

3 to 4 ripe avocados (not squishy ripe, ideally still a little firm), peeled and cubed

2 tablespoons lemon or lime juice

1/2 cup Greek dressing (I used Ken’s); Italian works, too

1/2 cup (or more) crumbled feta cheese

I used a glass baking pan, about 8 inches by 12 inches (20 x 30 cm). Layer the chopped onions, chopped tomatoes, and cubed avocado pieces in the pan. Sprinkle lemon juice over, then the Greek dressing. Stir a little to coat the avocado cubes with dressing (to keep them from turning brown). Sprinkle with the feta cheese crumbles, cover, and refrigerate at least 2 hours.

Serve with corn tortilla chips or crackers. Easily serves 10 – 12 as a party appetizer. Nutrition information for one-tenth of the dish: (to follow)

SAFE and UNSAFE Gluten-Free Candies for Halloween 2014 and other sweet times

noreply@blogger.com (Vicky F) — Fri, 31 Oct 2014 18:52:00 +0000

I found a great list last week of both SAFE and UNSAFE candy for people with celiac disease or gluten intolerance. (Remember, people with celiac disease must eliminate all foods that contain wheat, barley, rye, and products made from these grains. If they do not strictly avoid gluten-containing foods, long-term malnutrition could result due to damaged villi in the intestines).

But first, there is one rule of thumb to use if you are new to this gluten-free thing: You can’t tell if a food has gluten just by looking. And that means looking at the ingredient list, too. My illustration above of Brach’s candy corn, one of my once-a-year treats for fall, is to show that even though the ingredient list does not list a gluten-containing food, the statement below the ingredient list tells the real story (“This product was manufactured in a facility where milk, eggs, tree nuts, peanuts, wheat and soy are used in the production of other products”).

Here are a few candies that caught my eye (there were way more listed):

SAFE Candy for Celiac and Gluten-Free:

3 Musketeers fun size
Almond Joy fun size
Baby Ruth
Bit-O-Honey
Butterfinger original
Haribo Gold-Bears
Jelly Belly beans
Jolly Rancher hard candy
Laffy Taffy
Lemonheads
M&Ms original
Peanut M&Ms
Snickers
Swedish Fish
York Peppermint Patties

UNSAFE Candy for Celiac and Gluten-Free

Anything from Brach’s (candies are manufactured in a facility where wheat-containing candies are made, which means the candy could be cross-contaminated with wheat).
Red Vines
Trolli Gummi Bears
Ferrero Rocher Chocolates
Kit Kat
Whoppers
Twizzlers
Milky Way (contains barley malt)
Butterfinger Crisp or Stixx (contains wheat flour)

Click Here for the complete list of Yes and No candies for people following a gluten-free diet, compiled by Jefferson Adams at Celiac.com. While you’re at it, you can sign up for their newsletter to find out the latest on gluten-free foods and research.

And spoiler alert (sorry, I have to say this): Even if a candy is gluten-free, it’s still candy! Don’t go wild with it or the calories will come back to haunt you!

Omega 3 Fats are Essential

noreply@blogger.com (Vicky F) — Mon, 13 Oct 2014 19:41:00 +0000

One good way to get essential Omega-3 fats.

I don't know about you, but the topic of fats can be downright confusing and difficult to keep straight. Between trying to keep the good and bad fats separated, then adding in omega 3 fats, omega 6 fats, etc., it can be easy to get off track.

One thing I like about my job is that I get to continually research answers to questions that come up regarding various patients. For example, an endocrinologist I work with sent me a patient with "essential fatty acid deficiency". This is not a common diagnosis, so I was not sure exactly what I needed to for this person. To complicate matters, he had undergone gastrointestinal surgery 5 years ago, which can cause malabsorption of many different nutrients. The doctor checked for nutrient deficiency, along with fatty acids, because this person was complaining of being foggy-brained (at less than 40 years old), among other issues.

After taking a diet history, and a bit of research, we determined that even though he was getting fat in his diet, he was never choosing the essential fatty acids, which are the omega 3 fats. His task for the next two months (when more blood will be drawn) is to eat 10-15 walnut halves daily, salmon at least 1-2 times a week, and add ground flax seed to his yogurt 2 or 3 times a week. We will see in late November whether adding these good fats will make a difference.

Omega 3 fatty acids are a type of polyunsaturated fat that are proving to be especially beneficial to your brain (such as memory and depression). They also are beneficial for heart health, can ease inflammatory conditions (certain types of arthritis, joint pain and skin flare-ups), and are helpful in pregnancy.

Omega 3 fatty acids come in a few types:
EPA and DHA (found in cold water fatty fish such as salmon, herring mackerel, anchovies, sardines, and are the omega 3 fats that have been studied the most.)
ALA (found in plants, and is considered a less potent from of omega-3 than EPA and DHA; good sources include walnuts, flaxseed and canola oil.)

How much does the average person need? The American Heart Association guidelines recommends 1000 to 3000 milligrams a day of EPA and DHA. (If you ate one of the salmon patties pictured above, you'd be covered.)

A good guide to help you learn more about various fats is from Helpguide.org (Choosing Healthy Fats).

Tidbits: Salad Days and Pantry Pests

noreply@blogger.com (Vicky F) — Wed, 10 Sep 2014 16:16:00 +0000

A simple late summer salad

So where have I been? Mostly outside playing in my garden, taking a brain break. Plus working, of course. Thanks for asking, Steve, Sid and Elaine!

The topic I would like to touch on today is something common, but you usually don't hear people talking about it. What is it? Bugs in the pantry!

Have you ever had weevils, moths, or other insects invade your food (or your pet's dry food)? I have. And it's not pretty. (Warning: Gross picture ahead!)

Grain weevils in my flour (that was stored in a glass jar--they just appeared!)

Click the picture if you dare. These weevils are less than one-quarter inch long, and had just hatched out in my glass jar of flour. Talk about losing your appetite for making cookies! Fortunately I had an unopened bag of flour that was pest-free, so I could continue.

The reason I keep my sugar and flour in 2-gallon glass jars is to keep the buggers out! But did you know that there is a certain amount of "bug debris" that is allowed in our food products? Granted, the amount is small, but that's why they seem to come out of nowhere.

If you'd like to know more about what to do once you have an insect breakout, and how to prevent it, click on Controlling Pantry Pests, good info from Penn State.

As you can see, sometimes even if you do the right things, the bugs show up. And just make sure you wear your glasses when you are cooking and baking!

What Was It?

noreply@blogger.com (Vicky F) — Wed, 04 Jun 2014 03:37:00 +0000

Did you know that over 30 percent of people admit to eating last night's leftover pizza, even if it was not refrigerated? That's just one of the things you'll learn when you check out the neat food safety quiz I found today.

The quiz shows you 10 pictures of way-past-their-prime foods, and you pick your best guess of what the food used to be, from a multiple choice list. After you submit your answer for each one, you learn the correct answer, as well as a tidbit about that food and how to keep it safe.

Ready? The site is Home Food Safety (sponsored by the Academy of Nutrition and Dietetics, and ConAgra). To start the quiz, click HERE.

I missed one of the foods, but sheesh, I usually don't let my food get that gross before I toss it. (And I can't tell you which one I missed, or it would give away the answer).

After you are done, come back here and leave me a comment about how you did! And let your friends and family try the quiz to see how smart they are about food safety!

Part 2: Too Low Carb, Not So Smart?

noreply@blogger.com (Vicky F) — Tue, 20 May 2014 02:59:00 +0000

How did you do on the carbohydrate quiz? (Scroll down to yesterday’s post to see what I’m talking about.) Here are my answers, and as you may have guessed, there are very few absolute true or absolute false answers in science as in life. There is always wiggle room.

1. Low carbohydrate eating will help you lose weight. T or F

Answer: False. Why is it false? Because it depends on how much carbohydrate foods you ate to start with. If you always have dessert with meals, and serve bread with all your meals, and drink lots of juice and regular pop, yes, you will lose weight if you cut down on some of these foods. But, if you substitute fatty foods for carbohydrate (snacking on nuts, seeds, spoons of peanut butter instead of carbohydrate), you probably won’t do well with weight loss.

2. Low carbohydrate eating will help your blood sugar. T or F

Answer: False. Again, it depends on what you used to eat or drink. Sure, if you cut down on heavy carbohydrate foods, your blood sugar could improve, but blood sugar isn’t all about food. Part of the problem with diabetes is that your liver may think you are starving, and will create sugar for you. Some people get very upset when they “cut out all the carbohydrate” and their blood sugar is still well over 150 (normal fasting blood sugar is 70-100 milligrams per deciliter in the US).

3. Everyone needs carbohydrate. T or F

Answer: True. Carbohydrate is the fuel that your brain and muscles use for energy. If you cut your carbohydrate too low, what happens? Your body shifts into using fat for energy, plus breaks down protein (muscle) for sugar. That is an expensive way to eat, and your brain and muscles do not do as well with these “alternate” fuels. Headache, fuzzy thinking and weakness are possible results. And don’t forget, your heart is a very important muscle that you don’t want to weaken.

4. How much carbohydrate (in grams) is a minimum needed for adults?

According to the National Academy of Sciences, and adult needs 130 grams of carbohydrate per day to run your brain and muscles. Some people with high energy needs may need a higher minimum.

5. Athletes do better on a high-carbohydrate diet. T or F

Answer: True. In fact, if athletes do not get enough carbohydrate, they will not be their best competitive self. If you are figuring numbers, someone who is a serious athlete should be getting at least 50 percent of their calories from carbohydrate, and 60 percent is even better.

A few years back, one of my patients was training for the River Bank Run, and could not run more than 5 miles in training without running out of energy. It turned out he was eating just 90 grams of carbohydrate a day in an effort to lose 10 pounds. I advised him that he should be eating at least 225 grams of carbohydrate (and more would have been better) while training, in order to keep his muscles fueled. He was still stuck on the idea that he needed low carbohydrate, so I’m not sure how his training or his run went. (And hello? If you are training for a big run, your 10 pounds will likely “fall” off without performing any dietary tricks).

6. You need extra carbohydrate after exercise. T or F

Answer: True. There is a one hour window of opportunity after a big work out, where your muscles replace their glycogen (stored carbohydrate) to provide muscle fuel for tomorrow. Take advantage of those bananas, bagels, yogurt and other goodies after a sponsored run or walk, or if you are on your own, eat some carbohydrate! Regular milk and chocolate milk are also good carbohydrate choices.

7. Carbohydrate helps you think. T or F

Answer: True. See number 3 above. Have you ever had a delayed meal and you started to get fuzzy-headed? Or a headache? Eating carbohydrate helps both conditions, especially if the cause was a skipped meal.

8. The carbohydrate in white rice and white bread is worse for you than the carbohydrate in brown rice and grainy bread. T or F

Answer: False. While it’s true that grainy foods have the added bonus of fiber and some B vitamins, carbohydrate is carbohydrate. When someone has diabetes, it is the amount of carbohydrate foods eaten, not the type of carbohydrate foods that makes the difference. I have talked to many people who have substituted whole grain pasta and brown rice in their meals because it is “healthier”, but they have not cut portions, and wonder why their blood sugar has not improved.

9. It is better to divide your carbohydrate intake throughout the day (rather than eat it all at one time). T or F

Answer: True. Your brain and muscles appreciate a constant source of fuel, not one big smorgasbord once per day. Having trouble with energy levels? Keep the carbohydrate divided through the day. Even athletes do better with multiple meals through the day.

10. Natural carbs (such as honey, pure maple syrup, fruit, and 100 percent fruit juice) don’t count toward your carbohydrate for the day. T or F

Answer: False. All the examples above are “natural” sugars and carbs, but they are still carbohydrate, and are not “freebies”. And some of them add up very fast in calories as well.

So how did you do?

If you’d like to argue any of these points with me, come see me at diabetes class and we’ll talk.

Too Low Carb, Not so Smart? (Part 1)

noreply@blogger.com (Vicky F) — Mon, 19 May 2014 03:32:00 +0000

As an outpatient Registered Dietitian Nutritionist, I meet people on all sorts of diets and meal plans. Even if they think they are not on a diet, they are. Their diet may not be the most optimal, but it could be “the fast food diet” or “the eat food only if it is convenient diet” or the “no-time-to-cook-so-everything-is-from-a-package diet”. No matter.

I always look at what people are doing now, and try to help them move in a more healthful direction.

One of the more common types of diets people try on their own is the low-carbohydrate diet. They may be trying this diet because the Dr. told them their blood sugar is creeping up. Or they heard it would help them lose some weight. Or their neighbor told them to “cut out everything white”.

There is a lot of misinformation out there about eating low-carbohydrate. There may be grains of truth in the misinformation, which makes it sound like it could be true to many folks.

In order to learn more about carbs, pretend you are in one of my classes. First, I have 10 questions to test your knowledge about carbs. Answer them to the best of your ability, and in about a day, and I will give you my answers. No need to send me your answers. I’m not grading you. Here we go:

1. Low carbohydrate eating will help you lose weight. T or F

2. Low carbohydrate eating will help your blood sugar. T or F

3. Everyone needs carbohydrate. T or F

4. How much carbohydrate (in grams) is a minimum needed for adults?

5. Athletes do better on a high-carbohydrate diet. T or F

6. You need extra carbohydrate after exercise. T or F

7. Carbohydrate helps you think. T or F

8. The carbohydrate in white rice and white bread is worse for you than the carbohydrate in brown rice and grainy bread. T or F

9. It is better to divide your carbohydrate intake throughout the day (rather than eat it all at one time). T or F

10. Natural carbs (such as honey, pure maple syrup, fruit, and 100 percent fruit juice) don’t count toward your carbohydrate for the day. T or F

Tidbits: Two Quick Ways to Reduce the Sodium

noreply@blogger.com (Vicky F) — Tue, 11 Feb 2014 03:42:00 +0000

Happy Heart Month! Does anyone need reminding why a person should aim for a lower sodium intake? Ok, here's a reminder list. Low sodium eating helps your heart, lungs, blood pressure, puffy feet and ankles, puffy fingers, puffy face, kidneys, and so on. Some of the sodium you eat is difficult to avoid (restaurant food, fast food, dinner at a church potluck, etc.) But when you cook your own foods, you have some control over the amount of sodium in the dishes you make.

That's why I am so excited with this new product I found at the grocery store. It is worth trying for anyone trying to reduce the sodium in family meals.

I think most everyone knows about the original Mrs. Dash products; they are herb and spice blends in shakers that can add flavor to foods without adding sodium. I have heard a few complaints (from people who are trying to follow a low-sodium eating plan) that the original Mrs. Dash was too plain (not spicy enough). But recently, the company has added a number of spice blend flavors that fit more recipes. I like the Chicken Grilling blend (I use it for baked chicken), the Steak Grilling blend and the Lemon Pepper (for fish). These new Mrs. Dash packets are a new twist on the idea.

Instead of buying packets of taco seasoning that contain 2400 milligrams of sodium per packet, why not buy the Mrs. Dash version, and get the flavor without the sodium? I found these in the same section of the store as the other flavor packets.

If you think about it, 2400 milligrams of sodium is the same amount as in one teaspoon of salt. (That's supposed to be the target of sodium eaten in one day by one person, by the way).

If you used one of these Mrs. Dash flavoring packets and found that your taco meat or chili needs some salt to taste good to you, you could add a little salt (one-quarter teaspoon at a time) to your dish. You might be pleasantly surprised that the food tastes great with less sodium.

A second way to reduce sodium is to drain your canned vegetables before adding them to a dish, or before eating them. The drained vegetable contains half the sodium that is listed on the Nutrition Facts label (the label assumes you would be drinking the fluid, I guess).

This can of green beans from Del Monte now lists the sodium percent when the product is both drained and undrained. You can readily see that the sodium is half when drained.

One recipe I make, Seven-Can Soup, is made lower in sodium when I drain and rinse the can of corn, the black beans and the chicken. I don't rinse the diced tomatoes or salsa, so you still get some sodium in the soup, but it is much less than if you poured all of the liquids into the soup pot (and way less than if you opened a can of ready-made soup).

Healthy Happy New Year

noreply@blogger.com (Vicky F) — Sun, 05 Jan 2014 22:25:00 +0000

I thought this “Happy New Year” article was a clever look at habits that can keep you healthy throughout the year. (Adapted from Alice Henneman MS RD, Extension educator at the University of Nebraska, Lancaster. Click HERE to see her expanded version.)

H=Health. Make health a priority, rather than what you do after everything else is done for the day.

A=Attitude. A positive attitude can help you deal with whatever comes your way, both good and bad.

P=Physical activity. Aim for at least 150 minutes of exercise a week. This can be broken into 10-minute increments (such as walking on a lunch break) or 5 sessions, 30 minutes each.

P=People. Keeping up face-to-face social networks (i.e. church, clubs, friends, etc) can keep a person less vulnerable to ill health.

Y=Your body. Schedule your medical, dental and eye exams regularly so if there is something amiss, it will be caught early.

N=No. Learn to say “no” without feeling guilty. That can give you more time to do what you really want to do. (If you said “yes” to an obligation and then felt regret or anger with your decision, that’s a sign you should have said “no”).

E=Eat healthy. There are lots of places to look for healthy eating advice, but be sure the plan you choose has lots of variety of food types, food colors, and does not eliminate entire food groups (that’s a recipe for malnutrition). And if you happen to have one or more health problems that require a special diet, consider consulting a Registered Dietitian for help in combining all your health needs into one plan (Check out “Find a Dietitian” HERE.)

W=Wisdom. Choose your health goals with your own body in mind. Don’t jump in with someone else’s goal (unless it really is your goal, too, such as running at 5 a.m. each morning).

Y=Your hands. Keep your hands clean to help avoid passing germs and getting germs from others.

E=Enough sleep. Most people feel they do their best when they get 7 to 9 hours of sleep a night. Not getting that? Click the following link for tips for better sleep, from the National Sleep Foundation.

A=Avoid portion distortion. Restaurants and other generous folks tend to serve portions that could feed at least two people. If you are working on your weight, the portion size matters as much as what you choose to eat.

R=Reading materials. “Be careful about reading health books. You may die of a misprint” (Mark Twain). When looking for advice about a new way of eating, beware of those that: 1. Promise quick, dramatic results; 2. Rely solely on testimonials; and 3. Seem to be the opposite of more mainstream advice. Remember, just because something is in print or published on the internet, it is not necessarily true.

Tidbits: Safe Eggnog!

noreply@blogger.com (Vicky F) — Wed, 25 Dec 2013 22:14:00 +0000

Did you know that safe eggnog begins with happy eggs (see photo above)?

Well, not really. But if you are planning to make your world-famous homemade eggnog, you are probably going to want to make it safe for your guests and family. No sense ruining a nice party with a trip to the Emergency Room.

Here are commonly made statements about eggnog that I have heard over time, disguised as a quiz for you, with my answers:

Yes or No: Putting lots of alcohol in the eggnog kills the salmonella or other bacteria that may be in the eggs.

(No.) The bacteria may be happy, but they don’t go away.

Yes or No: Fresh and/or organic eggs are more safe than regular grocery eggs.

(No.) Bacteria love protein, and that’s what an egg is made of.

Yes or No: Freezing eggnog, then thawing before serving kills bacteria.

(No.) The freezing just slows down the bacteria’s growth, but they are still there.

There are three ways to have safe eggnog (from a food safety perspective).

First, you could buy ready-made eggnog. The word “pasteurized” on the label means the eggnog has been brought up to a certain temperature for a certain amount of time to kill potential bacteria, then is quickly cooled. (Click the word pasteurized to learn more; the science majors can click here to learn even more.)
Second, if making homemade eggnog, you could use a pasteurized egg product such as Egg Beaters, or check brands in your store that say “pasteurized”.
Third, and a little more work, is making your own eggnog, but using the methods from the American Egg Board for “Classic Cooked Eggnog”. See their recipe below:

Classic Cooked Eggnog from the American Egg Board

6 eggs

1/4 cup sugar

1/4 teaspoon salt

4 cups milk, divided

1 teaspoon vanilla

Step one: BEAT eggs, sugar and salt in large heavy saucepan until blended. STIR IN 2 cups milk.

Step two: COOK over low heat, stirring constantly but gently, until mixture is just thick enough to just coat a metal spoon with a thin film and temperature reaches 160°F, about 15 minutes. Do not allow to boil. REMOVE from heat immediately.

Step three: STIR IN remaining 2 cups milk and vanilla. REFRIGERATE, covered, until thoroughly chilled (several hours or overnight).

Makes 12 servings. Nutrition information per serving: 94 calories, 4 grams fat, 6 grams protein, 8 grams carbohydrate, 100 milligrams cholesterol, 122 milligrams sodium.

Visit the American Egg Board’s Eggcyclopedia for A-to-Z information on eggs and cooking with eggs. It’s my go-to spot for any questions about eggs.

What's For Dinner: Quick White Chicken Chili

noreply@blogger.com (Vicky F) — Tue, 10 Dec 2013 04:12:00 +0000

There are many recipes for white chicken chili around, but I like this simple one that calls for ingredients I always keep on hand. It’s tasty enough for company, but we usually make a double batch for ourselves once the weather turns cold (leftovers are good, and half the batch goes in the freezer for a later meal).

RECIPE: Quick White Chicken Chili

1 48-ounce jar of great northern beans, rinsed

2 14-ounce cans of reduced sodium chicken broth (or 1 can broth, 1 can water)

1 8-10 ounce jar of chunky salsa

1 12.5 ounce can of either white meat chicken or turkey, rinsed

2 teaspoons ground cumin

1/2 teaspoon garlic powder or 1-2 cloves garlic, minced

In a large Dutch oven, add the beans, chicken broth, salsa, chicken, cumin and garlic powder and stir. Simmer for at least 30 minutes to blend flavors (it tastes even better the next day).

Serve with your favorite tortilla chips or crackers. Makes about 10 cups.

Nutrition information per 1 cup: 192 calories, 16 grams protein, 1 gram fat, 28 grams carbohydrate, 8 grams fiber, 15 milligrams cholesterol, 227 milligrams sodium.

Cook’s notes:

You can always use leftover chicken or turkey in the soup; measure about 1.5 to 2 cups or so of chicken chunks (or more if you want).
You also could use fresh chicken breasts instead of the canned. Cut into chunks 2 large breast halves or 3 small halves. Sauté chicken in 1-2 teaspoons olive oil until chicken turns from pink to white. Add to soup. (If using minced garlic, sauté it along with the chicken.)
Choose a salsa that is one step hotter than you normally use, because the beans tone down the hotness, especially by day 2.
The cumin is a must. If you are out of cumin, don’t make this recipe until you get some from the store. Seriously.

Tidbits: Top 10 Superfoods for Diabetes

noreply@blogger.com (Vicky F) — Mon, 04 Nov 2013 03:19:00 +0000

One of my patients, new to diabetes, had done some research before coming in to see me. She told me she found a top 10 diabetes superfoods list, and had been enthusiastically eating these foods.

I am a skeptic at heart, but I do look into that people tell me about. Sure enough, the American Diabetes Association had a superfoods list on their site that bears repeating.

I am not a fan of the word “superfood”, simply because nutrition is a young science; researchers are learning new things about foods, seemingly everyday. People sometimes take that as a negative, with comments such as “why are they changing their minds about nutrition all the time?” I take it as a positive, that new things are being learned regularly about the benefits of the foods we eat.

Here are the American Diabetes Association’s Top 10 Superfoods for Diabetes:

DRIED BEANS (any color)

Dried, cooked beans are loaded with fiber, protein, and some carbohydrate, and this combination of nutrients makes beans very easy on blood sugar. If you use the canned beans, rinse them first to reduce the sodium content.

DARK GREEN LEAFY

Any dark green leafy vegetable is a powerhouse of nutrients. If you don’t care for kale or turnip greens, give baby spinach a try. They can be eaten as desired.

CITRUS FRUIT

People with diabetes can be scared to eat fruit because of the natural sugars. But fruit is a good carbohydrate, and citrus has lots of soluble fiber and vitamin C. It’s the portion size of fruit that matters.

SWEET POTATOES

These potatoes are full of vitamin A (beta carotene) and fiber, and may have less of an effect on blood sugar than white potatoes. But portion size matters here, too.

BERRIES

Berries of all types are packed with antioxidants. No need to purchase exotic fruit for antioxidants; blueberries, raspberries, strawberries and cranberries have plenty. Try fresh or frozen berries with yogurt or in smoothies.

TOMATOES

Either raw or cooked in sauce, tomatoes are full of vitamin C, iron and lycopene, with minimal effect on blood sugar.

FISH

Fish is heart healthy, especially the ones high in Omega 3 fatty acids (salmon, tuna and herring). Aim for at least 2-3 servings a week.

WHOLE GRAINS

This is another category of food that people sometimes skip. Why? They are afraid their blood sugar will go too high. But whole grains offer lots of benefits, such as fiber for intestinal health, magnesium, chromium and folate.

NUTS

Nuts and seeds are good sources of healthy fats, but if weight loss is one of your goals, you will need to substitute the calories in nuts for the calories in another snack. Don’t just load up on nuts, or you’ll wonder where that 10 pounds came from.

FAT-FREE MILK AND YOGURT

The benefits from milk and yogurt start with calcium and vitamin D for healthy bones and teeth. Calcium also helps muscle contractions (so you won’t get cramps). But portion size matters here, too, because milk contains natural carbohydrate that could raise blood sugar if you have too much.

Now that you know about the diabetes Superfoods, you may be wondering how to put them all together. Here are a couple of good diabetes cookbooks to check out.

What Do I Eat Now? AStep-by-Step Guide to Eating Right with Type 2 Diabetes

By Patti Geil MS, RD, CDE and Tami Ross RD, CDE

Contains good general information, plus diabetic diet meal plan ideas.

Healthy Calendar Diabetic Cooking, 2^nd Edition, by Lara Rondinelli, RD, CDE and Chef Jennifer Bucko

This cookbook a full year of menus and easy recipes, based on the season.

What's for Lunch: Nancy's Fruit Salad with Poppyseed Dressing

noreply@blogger.com (Vicky F) — Sun, 01 Sep 2013 17:15:00 +0000

This recipe is for the poppyseed dressing part of the fruit salad. The original recipe, which Nancy clipped from a Denver newspaper many years ago, called for pineapple, strawberries and cantaloupe as the fruit.

But any fresh fruit would work, especially now that so many fruits are in season. Nancy used mostly farmer's market finds in her fruit salad:

Mango
Peaches
Nectarines
Blueberries
Raspberries

Recipe: Nancy's Poppyseed Dressing for fruit salad

3/4 cup corn oil

1/4 cup honey

1/3 cup white vinegar (Nancy used lime juice)

1 tablespoon poppyseed

1 teaspoon dry mustard

1/2 teaspoon salt

Add all ingredients to blender. Blend 20 seconds at medium speed. Pour into jar with a tight fitting lid. Refrigerate. Makes about 1-1/3 cup dressing.

Nutritional information per 1 tablespoon: 80 calories, 8 grams fat, 0 grams protein, 3 grams carbohydrate, 0 grams fiber, 49 milligrams sodium, 0 milligrams cholesterol.

Note: Nancy used about one-third of the above recipe to dress her fruit salad, which contained about 4 to 5 cups of diced fruit.

And Rocky kept us company while we ate and chatted.

Tidbits: Figuring Fair Foods for Fun

noreply@blogger.com (Vicky F) — Fri, 30 Aug 2013 03:48:00 +0000

What do you do if you have diabetes or pre-diabetes and your family or friends talked you into going to the local or state fair? Sooner or later it will be time for you to eat; what should you do?

Some people think ahead and bring along a small picnic lunch, while others would consider bringing their own food a big bother, and simply hope they will find something to eat. And we all know what is typically offered at fair food booths. Plenty of yummy-smelling but heavy choices such as deep fried onions, French fries, sausages, ice cream, caramel corn, donuts, etc.

The diabetes educators at the International Diabetes Center at Park Nicollet (in Minnesota) put together a fabulous list of typical fair food items, with the calorie, fat and carbohydrate values for each food. Even if you are simply interested in the calorie value of the foods, click here to see a pdf list.

The one food that surprised me was the blooming onion with dip…over 1500 calories, 80 grams of fat and 180 grams of carbohydrate? You better have lots of friends helping you eat that item! Have fun with this list!

Q & A: Is chicory root extract another name for sugar?

noreply@blogger.com (Vicky F) — Mon, 26 Aug 2013 03:33:00 +0000

Blue-flowered chicory, a summer roadside staple.

Q. I was reading the ingredient list for Fiber One bars, and the first ingredient is chicory root extract. Is that a tricky name for sugar? B.H. Holland, MI

A. No, chicory root extract is not a sugar. While chicory root extract has a little sweetness (one-tenth the sweetness of table sugar), it is more valued as a type of soluble fiber. This fiber is called inulin (not to be confused with the hormone, insulin) and is a polysaccharide similar to starch. The Fiber One bars are high in fiber with 9 grams fiber per bar, and the chicory root extract is part of the fiber count.

Chicory grows wild throughout the world. In West Michigan it is a summer roadside staple (along with Queen Anne’s Lace and other wildflowers). But the makers of fiber bars are not digging up chicory from along the road; it is grown as a crop for the fiber content. Chicory root also can be roasted and used as a caffeine-free coffee additive (a popular beverage type in New Orleans).

What's for Breakfast: Yogurt and fresh fruit with cereal

noreply@blogger.com (Vicky F) — Fri, 26 Jul 2013 03:27:00 +0000

I just had to show you what I have been enjoying for breakfast for the past week.

Fresh blueberries are in season, and I love to pair them with Grape-Nuts. The peach-mango yogurt added a nice touch (rather than plain milk), and the fresh peaches complemented everything in the bowl.

To make one serving of this breakfast:

1/3 cup Grape-Nuts cereal
1/2 cup fresh blueberries
1/2 cup fresh peaches, cubed
6 ounce carton of low-fat peach-mango yogurt

Combine ingredients above and eat! Very filling for the small amount of calories -- it easily lasts me until lunch.

Nutrition information per serving: 316 calories, 1 gram fat, 15 grams protein, 64 grams carbohydrate, 6 grams fiber, 4 milligrams cholesterol, 381 milligrams sodium.

What’s For Dinner? Black Bean and Corn Salsa

noreply@blogger.com (Vicky F) — Mon, 22 Jul 2013 14:04:00 +0000

What, you wouldn’t consider salsa a dinner? Well, for the past week, in our part of Michigan, it has been 90 degrees plus, and that means it’s time for no-added-heat meals!

You really can make a light meal out of this dish, by adding corn chips and your favorite beverage. Or bring this to the next potluck you are invited to. Keep these simple ingredients on hand to combine at a moment’s notice.

Recipe: Black Bean and Corn Salsa

1 15-ounce can black beans, drained and rinsed

1 15-ounce can yellow corn, drained and rinsed

3 cups of your favorite salsa

1/2 green bell pepper, chopped fine

1/2 red bell pepper, chopped fine

Combine all ingredients, and chill for at least 2 hours to blend the flavors (I keep it in the refrigerator overnight before using for best flavor.)

Nutrition information per half cup: 63 calories, 0 grams fat, 3 grams protein, 12 grams carbohydrate, 3 grams fiber, 0 milligrams cholesterol, 261 milligrams sodium.

Cook’s tips:

Look for a lower-sodium salsa; there is a large difference between various types.
You are rinsing the black beans and corn to get rid of unwanted liquid and to reduce the sodium content as well.
Choose a salsa one step hotter than what you normally buy; the black beans and corn really tone down the heat.
Use this salsa as a topping for taco salad (another hot-weather favorite at our house).

Here’s how I made the Taco Salad shown below:

For each serving, layer in individual bowls:

1 cup chopped romaine lettuce

About 10-15 tortilla chips, crumbled

1/3 to 1/2 cup browned and crumbled lean ground beef (seasoned with 1/8 teaspoon chili powder and garlic powder while cooking)

1/2 cup of the Black Bean and Corn Salsa (recipe above)

Extra tomato wedges for garnish, if desired

Nutrition information per taco salad: 329 calories, 15 grams fat, 21 grams protein, 26 grams carbohydrate, 5 grams fiber, 56 milligrams cholesterol, 377 milligrams sodium.

Tidbits: Setting up your Environment for Weight Control Success

noreply@blogger.com (Vicky F) — Fri, 12 Jul 2013 03:05:00 +0000

I have noticed a pattern this summer with many of my nutrition counseling clients. Many are “stuck” in their weight loss efforts.

Usually, summer is the easiest time to make a dent in your weight, because the weather (at least in Michigan) is so nice. It’s easy to be outside and be more active. Also, there are a lot more fruits and vegetables in season and they are usually very tasty.

So what seems to be getting people stuck? Here’s what they have been telling me:

Invited to too many Potlucks
Invited to too many Graduations
Lots of Weddings to attend
Have to keep Ice cream in the freezer “for the kids”
Having company over for an extended time (so there’s lots of eating out and extra snacks and goodies that you normally don’t keep around)
Kids home from college (ditto for having to keep more food and more goodies available for all the eaters)

Do you see a pattern here? It boils down to external control over your eating vs. you being in control. Just because you are invited to a party or event does not mean you have to eat like it’s your last meal!

Here are just a few things to help you reframe your thinking about all these excuses for not losing weight this summer:

If you have company over, why not invite them to come along on your walk around the neighborhood? If they decline, don’t feel guilty, just take your walk like you planned and you’ll be on track.
Why not keep healthy food in the fridge for the company and the kids? Have some fresh cubed melon and berries ready to go, or just pieces of fruit (peaches, plums, grapes, etc.)
If you hate to prep raw vegetables but love to eat them, why not buy a ready-to-go veggie tray? If you have lots of eaters in the house, it will get eaten. I have no problem with having dip to go with the veggies, but maybe get the light kind this time.
Don’t keep calorie-containing beverages in the fridge. Have plenty of ice and water available, but “forget” to buy the soda pop, the fruit punch and juices.
If you’re going to a potluck, bring a food along that you know is “safe” for you, in case all the other selections are heavy. One time I brought a bowlful of snipped grapes (with 5-6 grapes per snipped cluster); they gotten eaten up in a hurry. Another time I brought fresh sliced tomatoes from the garden dressed with a homemade vinaigrette. Those also were eaten right up.

Do you have any favorite tips that helps keep you on track with your weight? Leave a comment on this blog, or email me at (vfergrd at gmail dot com).

Another way to follow this blog

noreply@blogger.com (Vicky F) — Mon, 01 Jul 2013 03:08:00 +0000

<a href="http://www.bloglovin.com/blog/6115727/?claim=fz2j56en68m">Follow my blog with Bloglovin</a>

If you are following me with your email address, you don't need to do anything. But if you are a Google follower, the Google reader is going away. Bloglovin is another reader that seems to work great for the blogs I follow.

Use the button on the right to follow with Bloglovin.

What's for Dessert: Oatmeal Brownie Bars

noreply@blogger.com (Vicky F) — Sat, 22 Jun 2013 15:33:00 +0000

The gals at my quilt bee begged me to post the recipe for this treat that I brought to bee last month. I had saved the recipe for a few months, planning to use it when it was my turn to bring a treat. I knew these would taste good, just from looking at the ingredients (chocolate and oats are always a favorite of mine).

Oatmeal Brownie Bars

Makes one 9-inch square pan

Oat Base and Crumble topping

1 cup quick cooking oats

1 cup brown sugar

3/4 cup all-purpose flour

1/4 tsp. baking powder

1/4 tsp. baking soda

1 stick regular butter, melted

Chocolate Filling

1/4 cup all-purpose flour

1/4 cup brown sugar

1/4 tsp. salt

9 oz. (1 1/2 cups) semi-sweet chocolate chips

2 tbsp. regular butter

1 egg, room temperature

Directions

Preheat the oven to 325F. Line a 9-inch square baking pan with foil. Grease the foil with cooking spray. Set the pan aside.

In a large bowl, whisk the oats, brown sugar, flour, baking powder, baking soda, and salt. Pour in the melted butter and mix until the dough comes together. Set aside about ½ cup of the oat mixture. Pour the remaining dough into the prepared pan, pressing down to create an even layer.

Bake for 8 minutes or until just slightly golden on top. Set the pan aside to cool for 1 hour while you make the filling.

Whisk together the flour, brown sugar, and salt. Melt the chocolate and butter in the microwave (1 minute at a time until melted) or over a double boiler. Stir until the chocolate and butter have completely melted into each other. Let the chocolate cool for about 5 minutes, then beat in the egg. Fold in the flour mixture. The filling will be thick, similar to brownie dough. Pour the filling over the partially baked base. Smooth over the top with a rubber spatula. Sprinkle the remaining oat mixture on top.

Bake for 20-25 minutes or until the oat crumble has turned a golden brown. Place the pan on a cooling rack to cool completely (2 hours). Cut into 2-inch squares; makes 16.

Nutrition information per square: 267 calories, 13 grams fat, 36 grams carbohydrate, 1 gram fiber, 3 grams protein, 33 milligrams cholesterol, 126 milligrams sodium.

Adapted from Becca’s Oatmeal Fudge Bars at Cookie Jar Treats

Tidbits: Stinky Asparagus

noreply@blogger.com (Vicky F) — Wed, 05 Jun 2013 03:21:00 +0000

Have you ever noticed that shortly after eating asparagus, the smell from your urine is odd? That smell does not mean something bad is happening; it’s just a substance in asparagus (thought to be methyl mercaptan) that is eliminated from your body via the urine.

Some people cannot smell an odor in their urine after eating asparagus, and scientists that study the olfactory organ (the nose) have found that there are two causes of this phenomenon. First, some people lack the receptor to detect the smell. And second, some people don’t create the waste product that causes the smell.

So while the scientists go round and round deciding what gene causes the difference between smellers and non-smellers (and between stink producers and non-stink producers), you can be assured that asparagus is still good for you, with only 30 calories per 1 cup, and is a good source of vitamin A, vitamin C and vitamin K.

What's for Dinner: Uncle Ken's Spaghetti Sauce over pasta

noreply@blogger.com (Vicky F) — Sat, 18 May 2013 22:22:00 +0000

So what could be new and different about spaghetti sauce? Well, I have to tell you. If you have been getting by with opening a jar of spaghetti sauce from the store, and you think that it tastes OK, you may or may not like this sauce. Why? Because this one is packed full of extra vegetables, and it comes with a little “bite” (from the jalapenos). Don’t let that stop you from trying it. You can easily tone down the heat by reducing the amount of jalapenos.

And who is Uncle Ken? He was the most amazing man. He is my dad’s uncle, my great uncle, and my grandma’s next-to-youngest brother. He lived into his 90’s, as most of my grandma’s siblings did. He worked as an accountant his whole life. I got to know him after he retired, but even in retirement, he still read the New York Times and the Wall Street Journal, along with his local newspaper, every day. He kept up with several news magazines, and could strike up a conversation about nearly any topic.

One day Uncle Ken was talking about the special spaghetti sauce that he and his wife Til used to make and serve to company. He said the sauce needed to simmer three to four hours, but it was worth the time and effort. When I asked for more details, he generously shared the recipe. I took a few liberties with the recipe, so you can play around with the recipe, too, and make it to your liking (I included both the original recipe and my tweaks). Uncle Ken and Aunt Til liked the sauce quite hot, but we prefer it more on the mild side with just a tiny “bite”.

Uncle Ken’s Spaghetti Sauce

1-2 pounds ground beef (he used 2 pounds, I generally use 1)

1 medium onion, chopped

3-4 cloves garlic, chopped

2 quarts tomatoes, chopped fine (I use 2 28-ounce cans whole tomatoes)

5-10 rings jalapenos from a jar, chopped (he used 3 fresh jalapenos, seeded and chopped fine; I use 5 rings of the jar kind)

1 cup finely-chopped celery (I use 2-3 ribs, chopped)

1 green pepper, finely chopped

2 4-ounce cans mushrooms, chopped

1 teaspoon sugar

salt to taste

(I also add 2 teaspoons of Italian seasoning toward the end of cooking)

(optional: Parmesan cheese, grated)

In non-stick skillet, brown the ground beef and drain fat from beef by placing on paper towels. In the same skillet used for the beef, sauté the onions and garlic until they are translucent (not brown).

Meanwhile, using your blender or food processor, blend (puree) together one quart of tomatoes with the celery and jalapenos (you’re going to be doing this twice if you have a typical-sized blender—it doesn’t all fit). Pour the first tomato-vegetable mix into large Dutch-oven-sized saucepan and start heating on a medium-low setting. Again with the blender, blend the second quart of tomatoes with the green pepper. Add this mix to the saucepan.

Now add the mushrooms, sugar, salt, browned ground beef, cooked onions and garlic to the saucepan; stir and simmer on low for 2-3 hours (I usually only simmer it for one hour). Add the Italian seasoning if desired near the end of cooking. Start cooking your spaghetti or other pasta when the sauce is almost done.

This makes enough for 8-10 servings (should be enough to cover 1.5 pounds of thin spaghetti – I like lots of sauce). I usually make 2 meals out of it for both my husband and I, and freeze the extra sauce for later meals.

Nutrition information per one-tenth of the sauce (about 1.5 cups sauce, not including pasta):

Uncle Ken’s version with more meat: 246 calories, 12 grams fat, 10 grams carbohydrate, 3 grams fiber, 21 grams protein, 65 milligrams cholesterol, 394 milligrams sodium.

My version with less meat: 151 calories, 6 grams fat, 10 grams carbohydrate, 3 grams fiber, 12 grams protein, 32 milligrams cholesterol, 399 milligrams sodium.

Tidbits: Let's talk Prunes

noreply@blogger.com (Vicky F) — Thu, 25 Apr 2013 18:15:00 +0000

Prunes are usually talked about with a hint of embarrassment, because, you know, saying you know about prunes is like admitting that you have a constipation problem. Yes, prunes are known as a help for constipation, but they have a bigger nutritional impact than just that.

Prunes are also called dried plums, because that’s what they are (and maybe they were renamed to be less embarrassing).

According to The Food Lover’s Companion by Sharon Tyler Herbst, prunes are a popular Northern European winter fruit because they are easily stored. They keep well in an air-tight container for up to 6 months, and even a little longer in the refrigerator.

Why should you care about prunes or dried plums? Because they are a great source of nutritional value.

Prunes are a good source of fiber, with 3 grams fiber in 4 to 5 prunes. Half of the fiber is soluble, the type of fiber that helps cholesterol levels. Half of the fiber is insoluble, the type of fiber that keeps your digestion running smoothly.
They contain sorbitol, thought to be a help with constipation.
Prunes contain antioxidants, as well as potassium, some iron and vitamin A.
Prune puree (click here for recipe) can be used as a fat substitute in baked goods. Prune puree adds moisture, and it is especially good in chocolate baked goods because the chocolate hides the prune flavor. (Click here for brownies made with prune puree; click here for other prune-containing recipes from the California Dried Plum people.)

Now, if constipation is a problem, either because of medication side-effects or another reason, here are a few proven health ideas to help:

Add more fruit and vegetables to your day, consistently.
Choose higher-fiber foods most of the time (whole grain breads and cereals).
Drink plenty of water and other liquids every day.
Keep active and keep moving.
Stay calm; stress can affect bowel health.

Consider adding 4 to 5 prunes or dried plums to your day to help maintain good digestive health; you may not need to rely on the fiber supplements as much.

What’s for Breakfast: Oatmeal Pancakes

noreply@blogger.com (Vicky F) — Mon, 22 Apr 2013 01:27:00 +0000

My husband and I really learned to like oatmeal pancakes when Quaker Oats introduced an oatmeal pancake mix at the grocery store. The mix went away after about a year (I suspect it was part of a “test market” project) and we were sad. The oat pancake mix was available online, but the price for the mix was about double, you had to buy 12 boxes, and shipping was more than the cost of the pancake mix.

We found an oatmeal pancake recipe on the Quaker Oat website, which I modified a bit. The pancakes turned out great! We like to serve them with hot applesauce rather than syrup (I know that applesauce topping sounds strange, but the dorms at Michigan State used to offer applesauce as a topping for pancakes and French toast, and it is yummy. Think of hot apple pie.)

Recipe: Oatmeal pancakes

(adapted from Quaker Oats website recipe)

Pancakes:

3/4 cup all-purpose flour

1/2 cup whole wheat flour

1/2 cup oats (quick or old-fashioned, uncooked)

2 teaspoons baking powder

1/4 teaspoon salt

1-1/4 cup water (can substitute fat-free milk if desired)

1 egg, lightly beaten

1 tablespoon vegetable oil

Topping:

1-1/2 to 2 cups applesauce

1/2 teaspoon cinnamon

In large bowl, combine flours, oats, baking powder and salt; mix well. In medium bowl, combine water (or milk), egg and oil; blend well. Add liquid ingredients to dry ingredients all at once; stir just until dry ingredients are moistened (do not overmix).

Put applesauce and cinnamon in small saucepan; stir. Heat on low while pancakes are being cooked.

Heat griddle or skillet over medium-high heat (or preheat electric griddle or skillet to 375 F). Lightly oil griddle. For each pancake, pour about 1/4 cup batter onto hot skillet. Turn when tops are covered with bubbles and edges look cooked. Turn only once.

Serve with butter and warmed applesauce.

Yield: about 12 4-inch pancakes. Serves 2-3 people.

Nutrition information per serving (including applesauce): if 3 servings, 370 calories, 10 grams protein, 8 grams fat, 62 grams carbohydrate, 7 grams fiber, 70 milligrams cholesterol, 531 milligrams sodium.