A Dietitian's View

Chia Seeds

Thu, 09 Feb 2012 06:02:17 -0800

Chia seeds come from the desert plant Salvia hispanica, a member of the mint family. Salvia hispanica seed is often sold under its common name "chia" as well as several trademarked names. Its origin is believed to be in Central America where the seed was a staple in the ancient Aztec diet. The seeds of a related plant, Salvia columbariae (golden chia), were used primarily by Native Americans in the southwestern United States.

Pan-Grilled, Ginger-Honey Pork Tenderloin

Mon, 06 Feb 2012 06:56:54 -0800

Yield: Serves 4 (serving size: 3 ounces)

1 tablespoon grated peeled fresh ginger
3 tablespoons honey
1 tablespoon fresh lemon juice
1 tablespoon lower-sodium soy sauce
1 (1-pound) pork tenderloin, trimmed

80/20 Rule

Thu, 02 Feb 2012 06:37:27 -0800

"80/20 rule" to eating: The idea is this: Focus on eating well 80% of the time, and don't worry about the other 20%. Some prefer to use a 90:10 ratio. Either way, I like it, and it's realistic, doable, and can result in good health overall.

The beautiful thing about subscribing to the 80/20 (or the 90/10) rule, is that mentally, it allows you to start feeling okay about what you may have otherwise thought of as "cheating on your diet". Ban the word "cheat day" or "I blew it" from your eating vocabulary! You are not cheating, but if you continue to view it as so, you are depriving yourself of normal eating behavior.

- Eat small amounts of food at about the same times each day, preferable 3-5 times a day

Spicy Chicken Quesadillas

Mon, 30 Jan 2012 05:50:30 -0800

To make these quesadillas kid-friendly, omit the pickled jalapeño peppers.

YIELD: Serves 4 (serving size: 1 quesadilla and 1 tablespoon sour cream)

1 cup chopped skinless, boneless rotisserie chicken breast
1/3 cup refrigerated fresh salsa
1/4 cup canned no-salt-added black beans, rinsed and drained
1/4 cup frozen whole-kernel corn, thawed
1 1/2 tablespoons chopped pickled jalapeño pepper
8 (6-inch) flour tortillas
1 cup shredded reduced-fat Monterey Jack cheese
Cooking spray
1/4 cup reduced-fat sour cream

The America's Test Kitchen Healthy Family Cookbook

Thu, 26 Jan 2012 06:01:19 -0800

By the editors at America's Test Kitchen, America's Test Kitchen, 2010. Hardcover. $35; 520 pages

This comprehensive collection of 800+ family and global favorites helps put healthy eating in an everyday context, from meat loaf to Indian curry with chicken. Whole grains and vegetables abound, dishes use leaner cuts of meat, and portion sizes are sensible.

Quinoa Salad

Mon, 23 Jan 2012 06:22:46 -0800

1/2 cup quinoa
1 cup water
1 bunch flat leaf parsley, washed and chopped
4 Persian cucumbers, seeded and diced
2 medium tomatoes, diced
1 ripe, but slightly firm avocado, diced
1 Tbsp extra virgin olive oil
Salt and Pepper to taste

What's the Difference? Doctor and Dietitian Titles

Thu, 19 Jan 2012 06:21:25 -0800

Finding the right medical expert can be one of the most frustrating aspects of health care. Osteopathic physicians are medical doctors (M.D.s), for example, but not all M.D.s are osteopathic physicians. Meanwhile, all dietitians are nutritionists, but not all nutritionists are dietitians. Huh?

To help break this down, here's an overview of the distinctions between four commonly used -- and misunderstood -- health care titles.

Osteopathic physician versus medical doctor

The problem: You've got a sore throat and are considering seeing a primary care doctor who has a "D.O." after her name. Is this a legitimate credential?

Enchilada Casserole

Mon, 16 Jan 2012 06:54:44 -0800

Make a hearty, healthy Mexican casserole the whole family will enjoy. Substitute ground turkey and chicken broth instead of beef, if desired.

YIELD: Serves 4 (serving size: 1 wedge)

1 pound ground sirloin
1 cup chopped onion
1 tablespoon butter
1 tablespoon minced garlic
1 1/2 tablespoons all-purpose flour
1 cup fat-free, lower-sodium beef broth
1 tablespoon 40%-less-sodium taco seasoning mix (such as Old El Paso)
1 (8-ounce) can no-salt-added tomato sauce
4 (8-inch) whole-wheat flour tortillas
1/3 cup (1 1/2 ounces) shredded Monterey Jack cheese with jalapeño peppers

Resolutions for the New Year

Thu, 12 Jan 2012 13:29:15 -0800

If you plan to make New Year's resolutions, you're not alone. According to The Barna Group survey, over 90 million Americans will kick off 2011 with a New Year's resolution. So what's the key to keeping a resolution? Just follow a few simple steps. Make goals simple, specific and within reach. Small changes that can reasonably be made throughout the year are the easiest to keep. According to the Marist poll, of the Americans making New Year's Resolutions, over 50% plan some type of healthy lifestyle change.16% intend to "lose weight" and 8% to "exercise more," so diet plays a key role in reaching these goals. To get off to a healthy start for 2012, consider these easy, nutritious New Year's Resolutions:

Go Ahead: Go Nuts!

Mon, 09 Jan 2012 06:51:52 -0800

Nuts are high in calories and fat, but they offer some significant health benefits.

Walnuts
185 calories per ounce (14 nut halves)
Lowers breast cancer risk in animal studies.

Sunflower seeds
165 calories per ounce (about 1/4 cup)
Lowers LDL cholesterol

Almonds
169 calories per ounce (22 nuts)
Reduces insulin resistance and LDL cholesterol

Broccoli Rabe Saute

Thu, 05 Jan 2012 06:38:02 -0800

2 bunches broccoli rabe
2 Tbsp olive oil
3 cloves garlic, minced
1/2 tsp red pepper flakes
1/4 cup sundried tomatoes, thinly sliced
Salt and pepper
2 Tbsp pine nuts, toasted

Academy of Nutrition and Dietetics

Wed, 04 Jan 2012 13:21:16 -0800

The American Dietetic Association, the world's largest organization of food and nutrition professionals, has officially changed its name to the Academy of Nutrition and Dietetics. The change took effect January 1. The Academy of Nutrition and Dietetics has been in existence since 1917 as the American Dietetic Association, after working to feed the troops healthfully during World War I.

Consumer Reports Survey on Diets

Mon, 02 Jan 2012 14:29:04 -0800

When we diet, most of us eat more fruits and vegetables, many choose an established weight loss program, and one in four of us gets some help from a smartphone app.

Those are some of the results from a recent ConsumerReports.org survey of 3,201 subscribers who shared their experiences about becoming more healthy. With a few days left until you begin your new year's resolutions to lose weight, get in shape and feel good in 2012, perhaps some of these enlightening tidbits will help steer you in the right direction.

Staying Fit Through the Holidays

Thu, 29 Dec 2011 05:40:50 -0800

With all those parties, tempting foods and travel, it can be a challenge to stick with your fitness program during the holidays. But doing so can give you extra energy and help you get a good start on a healthful new year.

Here's some advice:

When packing for a trip, include an elastic resistance band so you can do strength-training exercises when you're not at the gym. You might also consider buying a new fitness DVD for your trip so that you can have fun trying something new.

Healthy through the Holidays

Mon, 19 Dec 2011 06:50:27 -0800

Here are some tips to help you make it through the holidays with no regrets:

Don't arrive at a holiday gathering on an empty stomach. If you get there with a huge appetite and are faced with a table full of treats, you will undoubtedly eat more than if you arrived satisfied from a small, healthy meal.