Wednesday, August 31, 2011

Recipe: Roasted Veggie Sandwich!

     Tonight for dinner I tried a delicious recipe from the Meatless Monday website: Zucchini Eggplant Sandwich (find the recipe here: http://www.meatlessmonday.com/zucchini-eggplant-sandwich/) I created a slight variation using squash, as well as zucchini and eggplant. I did not add the tomatoes and bell peppers. Half the fun of cooking is being creative in the kitchen! I had squash from my CSA box this week but I didn't have any bell peppers, and I used all my tomatoes in a roasted tomato recipe (recipe here: http://inspiredrd.com/2011/08/slow-roasted-roma-tomatoes.html), so I doctored it up to fit with what I had available!

     First I chopped up the veggies and heated some olive oil in a skillet. Then I sauteed the veggies until they were nice and tender.


     I used some french bread that I made using my bread maker earlier in the week and drizzled it with balsamic vinegar and added some shredded Parmesan cheese. I added some basil to the top and the veggies and voila! Delish!


     This is a great way to get your veggie servings for the day. Add a side of fruit and a dark chocolate square for dessert and you've got yourself a pretty nice little dinner!

Enjoy!

Cheers,
Brittney

Is Sea Salt Really Better than Table Salt?

     This is a great question, because sea salt is making major headlines lately. A lot of companies are boasting products made with sea salt as being healthier. Soups, chips, canned foods, and frozen dinners just to name a few. These company's claim that sea salt contains less sodium than traditional table salt and doesn't share the same blood pressure raising properties. All this marketing seems to be working: a recent survey done by the American Heart Association found that 61% of people surveyed believed that sea salt was healthier than table salt.

    However, the truth is that sea salt and table salt contain the same amount of sodium chloride by weight. This means that they are equal in sodium, the mineral which can contribute to high blood pressure. However, because of the processing techniques, sea salt contains more natural minerals, such as calcium and magnesium than table salt. Some cooks report that using sea salt gives food a better flavor because it is less processed than table salt.

     Americans are advised to limit their salt intake to 2,300 milligrams per day, which is equivalent to about 1 teaspoon of salt per day. This doesn't just come from the salt shaker, products that are high in sodium include: deli meats, canned soups and vegetables, boxed foods such as rice, frozen dinners, fast food, and chips. Groups that are more at risk for high blood pressure are: African Americans, people over 40 years old, and people diagnosed with hypertension or a strong family history. If you fall into one of these groups you should limit your sodium intake even more. Speak with your doctor or Registered Dietitian about a sodium level that is right for you!

For more information please see the article published in the New York Times: http://well.blogs.nytimes.com/2011/08/29/really-the-claim-sea-salt-is-lower-in-sodium-than-table-salt/?src=tp. Also visit the American Heart Association's website: http://www.heart.org/HEARTORG/.

Cheers,
Brittney

Tuesday, August 30, 2011

What's the Scoop on Foods without Nutrition Labels?

     The vast majority of the foods Americans eat are required by law to have a nutrition label. Some foods however do not. Here are the details on the National Labeling and Education Act:

     Foods that do not require a food label include:

  • Food that is served for immediate consumption, such as vending machines, food courts, and hospital cafeterias (although this is likely changing with menu labeling laws)
  • Ready-to-eat food that is not for immediate consumption, but is prepared on site, such as bakeries, delis, and candy stores.
  • Foods that do not contain a significant amount of nutrients, such as coffee, tea, and some spices.
  • Foods for patients with special nutrient needs.
  • Food produced by businesses that meet certain criteria may be exempt unless they make a health claim.
      Currently many restaurants do not have nutrition information immediately available but do provide this information upon request, on their website, or elsewhere in the restaurant, such as on the back of the placement in fast food restaurants.    

     If you are curious about the calorie and/or nutrient content of some of the foods you are eating that do not have labels you can use a website such as Calorie King (http://www.calorieking.com/) or make comparisons to other similar foods. Beware, however, that just because two foods are similar does not mean their nutrition content is the same!

Cheers,
Brittney

Monday, August 29, 2011

How Accurate is Posted Calorie Information?

     A study published in the Journal of the American Dietetic Association revealed that calorie information on some food products may be inaccurate. Researchers measured calorie content of 29 restaurant foods and compared them to the calorie information provided by the vendors. Three criteria the selected food items had to meet were: less than 500 calories per serving as stated on the label, typical American foods, and be lower in calorie content than most of the other foods on the menu.

     The food items averaged at 18% more calories than stated on the label! Some of the discrepancies were very wide, spanning up to twice their declared calorie content! The food items tested in the study were from chain restaurants, fast-food and sit-down, with nation-wide distribution. In 5 of the 29 restaurants, side dishes served with the item tested had higher calorie level than the item itself!

     The researchers concluded that based on the study, a wide range of food labels from restaurants and supermarkets may be inaccurate, most frequently exceeding the calorie value posted. This is a problem when it comes to a person's effort to self monitor energy intake. It could reduce the benefit of requiring restaurants to post calorie information on menus.

Cheers,
Brittney

Friday, August 26, 2011

Homemade Pizza!


     Homemade pizza! Made the crust using my bread maker, homemade pesto for the sauce, and topped with fresh pepperoncinis, mushrooms, tomatoes, black olives, onions and Italian cheese! Yum!



Cheers,
Brittney

Contest from Peeled Snacks: 500$ Cash Card for Costco!

     If anyone is a Costco shopper you will definitely want to check this out! Peeled Snacks is giving out a 500$ Costco shopping card! Follow this link to take the survey and be entered to win: http://peeledsnacks.com/contest/survey?utm_source=Midwest+Bloggers&utm_campaign=2ed3c729ca-CustomerAppreciation_2011_2_7_2011&utm_medium=email.

     Peeled Snacks are delicious and healthy dried fruit. They make great snacks for on the go. Try keeping them in your desk drawer at work and munch on them instead of hitting up the vending machine, replace your kids fruits snacks with them, or take them with you on to go! Their dried fruit has no added sugar and has lots of fiber! More info on Peeled Snacks: http://peeledsnacks.com/

     Check out my full product review here: http://nutritionall-rd.blogspot.com/2011/08/product-review-peeled-snacks.html

Cheers,
Brittney

What's the Scoop with Gluten Free?

     Gluten Free has been come quite a buzz word lately. Many people may be left wondering what exactly gluten free means, and what roll gluten plays in their diet.

     Gluten is a protein found in some grains. It can also be found in bread, pasta, cold cuts, salad dressing, beer and licorice.

     Grains containing gluten include: wheat, barley and rye. Grains that are gluten free include: rice, corn, buckwheat, quiona, millet and wild rice.

     A gluten free diet is important for those people suffering from Celiac disease. Celiac disease is a genetic, autoimmune disorder. People with the disease suffer damage to the gastrointestinal (GI) tract when they consume gluten. This can lead to diarrhea, weight loss, nutrient deficiencies, and malnutrition. If a person with the disorder continues to eat gluten, the likelihood of developing cancer of the GI tract increases. It is thought that 1 in 133 Americans suffer from Celiac disease.

     The market for gluten free products is estimated to increase to around $4.3 billions dollars over the next five years. Many health food stores, and common grocery stores, have a section of gluten-free foods. Many products boast a gluten-free label. Some people and organizations are claiming to have used a gluten free diet to promote health and wellness in people without Celiac disease. However, the benefits of a gluten free diet for the general population is not known to be beneficial. Incorporating a variety of grains in ones diet, including those with and without gluten is currently the best approach to total health and a healthy weight.

     If you think you may be suffering from Celiac disease, speak to your doctor who can test and diagnose the disease. Speak to a Registered Dietitian about a specific diet plan that will work for you, and more in-depth information on gluten foods.

For more information on celiac disease and the gluten free diet visit: http://www.celiac.com/

Cheers,
Brittney

Thursday, August 25, 2011

New My Plate Icon and Guidelines

     I'm sure by now you have heard of or seen the USDA's new My Plate icon as the next generation My Pyramid. The what and how much of My Pyramid has not changed, but the format is simpler to understand, and easier to put into practice for many people. The new My Plate allows people to see exactly how their plates should look at most meals. While My Pyramid may have left many people confused by its use of the term "servings", My Plate gives a visual that is much more user friendly. Here is a look at the new My Plate icon:

   
     The idea is to model your plate around this icon at each of your meals. This is helpful in making sure you meet the recommendations for each food group on a daily basis.

     The guidelines for eating that USDA recommends to go along with the new icon are easy to understand and use as well:

Balancing Calories:
  •      Enjoy your food, but eat less
  •      Avoid over-sized portions

Foods to Increase:
  •      Make half our plate fruits and vegetables
  •      Make at least half your grains whole grains
  •      Switch to fat free (skim) or low-fat (1%) milk

Food to Decrease:

     Try to use the My Plate icon as a guideline for you and your family's eating pattern. Adherence to these guidelines is linked to better healthy including: heart health, weight loss, and less cancer!

For more information on the new My Plate format of the Dietary Guidelines for Americans, visit: http://www.choosemyplate.gov/. The website has a lot of information on how to use the new icon, a Tip of the Day segment, and details on the dietary guidelines for specific groups such as children and pregnant women.

Cheers,
Brittney

Tuesday, August 23, 2011

The Scoop on Vitamin D

      Vitamin D is a fat soluble vitamin. That means that it is stored in our bodies fatty tissue. It is also classified as a pro-hormone because it has hormone-like properties in our bodies. Vitamin D is needed for normal growth and development; it is needed for growth of bones and teeth; and it helps with the absorption of calcium and phosphorus. Other roles that Vitamin D might play (hypertension, cancer, autoimmune diseases) are currently being researched.
      Our bodies use sunlight to generate Vitamin D. It has been suggested that 10 to 15 minutes of sunlight (without sunscreen) about 3 times per week is enough for our bodies to generate enough Vitamin D. However, living in cloudy climates, lack of outdoor time, dark colored skin, and always covering the skin completely can prevent the body from making enough.
     Very few foods contain Vitamin D, and some foods are fortified with it, such as cows milk and some juices and soy milk. It is also found in liver, egg yolks, sardines, oysters  tuna fish and salmon.
     Breast milk is lacking in Vitamin D. For infants that are exclusively breastfed, speak to your pediatrician about supplementation.
      The RDA for Vitamin D is:

  • 400 IUs per day for infants 0-12 months
  • 600 IUs per day for people 1 year through 70 years old
  • 800 IUs per day for people over 70 years old
  • 800 IUs per day for pregnancy

     Sometimes people may be prescribed larger doses to be taken weekly.

     Always talk to your doctor or Registered Dietitian before starting an oral supplement. Vitamin D can be toxic in large doses.

Cheers,
Brittney

Resources: Krause's Food and Nutrition Therapy, 12th Edition. Mahan & Escott-Stump
http://www.nlm.nih.gov/medlineplus/ency/article/002405.htm
http://www.mayoclinic.com/health/vitamin-d/NS_patient-vitamind

Monday, August 22, 2011

Fresh Produce!


My fresh produce for the week is all washed up and ready to use!

Cheers,
Brittney

Friday, August 19, 2011

Sugar Content of Common Beverages

     Beverages are a major source of calories in most peoples' diets. Changing out sugary beverages for water can, over time, reduce weight or prevent weight gain. I hear a lot of people say that they don't like to drink water because it "doesn't have any flavor". Take a look at this list to see the calorie levels of some common beverages. And find below a list of some beverages that are low calorie but still have "flavor"!
     Notice how many calories are in juice, even the 100%, no sugar added juice! People tend to think juice is healthy because it is made from fruit, but it contains a lot of sugar! Sugar, especially in liquid form, is absorbed into the blood stream very quickly and contributes to a rapid rise in blood sugar. Drinking juice on a regular basis contributes to weight gain just like pop.

Beverage                                                   Calories Per 12 Ounces
Pepsi                                                                  150 calories
Coca Cola                                                            146 calories
Mountain Dew                                                      165 calories
Orange Soda                                                        190 calories
Barq's Root Beer                                                  167 calories
Gatorade                                                               75 calories
Powerade                                                             120 calories
Kool-Aid                                                                90 calories
Orange Juice (100% Juice)                                    165 calories
Grape Juice (100% Juice, No Sugar Added)            196 calories
Fruit Punch (100% Juice, No Sugar Added)            178 calories
Apple-Grape (100% Juice, No Sugar Added)           183 calories
Budweiser                                                             145 calories
Bud Light                                                              110 calories
Red Wine                                                              245 calories
Starbucks Cappacino (Skim Milk)                           60 calories
Starbucks Mocha Frappacino                                 170 calories
Starbucks Mocha Frappacino (Light)                       95 calories
McDonald's Caramel Iced Coffee                            191 calories
McDonald's Vanilla Iced Coffee (Sugar Free)            85 calories
Dunkin Donuts Coffee (with Cream and Sugar)         144 calories
Whole Milk                                                            217 calories
2% Milk                                                                183 calories

Try these instead                                         Calories Per 12 Ounces     
Water                                                                   0 calories
Canada Dry Flavored Seltzer Waters                       0 calories
Diet Pop                                                               0 calories
Crystal Light Sugar Free Packets                            5 calories
Skim Milk                                                             136 calories


     Water is always best for hydration and to quench thirst! Remember what your mom said and shoot for 8 glasses per day! Invest in a reusable water bottle (http://nutritionall-rd.blogspot.com/2011/08/bottled-water-fad.html). Always take water with you in the car, while doing errands, to work, and to the gym, that way you will never be far from a quick sip!

     Don't drink your calories!

For calorie information on more common foods visit: http://www.calorieking.com/

Cheers,
Brittney

Thursday, August 18, 2011

What's the Deal with Prebiotics and Probiotics? Plus, a Parfait Recipe!

     You may be hearing the buzz lately about prebiotics and probiotics. But what exactly do these terms mean, what are their benefits, and where can you find them?
     Prebiotics are "non-digestible food products that stimulate the growth of bacteria already present in the colon." They may improve gastrointestinal and digestive health because they promote the good bacteria needed for digestion. Prebiotics are found in whole grains (especially oatmeal), flax, barley, greens, berries, bananas and other fruits, legumes, onions, garlic, honey and leeks.
     Probiotics are "beneficial bacteria that improve gastrointestinal health and may improve calcium absorption". Probiotics are found in foods such as yogurt (with live, active cultures), kefir, buttermilk and other fermented dairy products, fermented vegetables such as kim chi and sauerkraut, and fermented soy products such as miso and tempeh.
     Food products that contain prebiotics or probiotics can help improve gastrointestinal health by regulating your digestive tract. They either support or supply your GI tract with the good bacteria needed for proper digestion. Eating foods that contain pre- or probiotics can help make sure your bowel movements are regular: helping to eliminate diarrhea and constipation! They also help your colon to do its job better: reabsorbing water and electrolytes. This helps you stay hydrated and prevents diarrhea. You don't need to buy special probiotic pills or special yogurt labeled as probiotic. You are always better off getting your nutrients from their natural sources rather than a pill. Any yogurt with live, active cultures contains probiotics. Choose yogurt that is reduced fat and without added sugar!
     Try this recipe for breakfast or a snack. It contains foods that provide both pre- and probiotics!

Yogurt-Berry Parfait with Homemade Granola

Granola:
Ingredients:
6 cups rolled oats
1/2 cup wheat germ
1 teaspoon nutmeg
1 teaspoon ground cinnamon
pinch of salt
1/4 cup canola oil
3/4 cup honey
Optional:
1/2 cup chopped pecans
1 cup raisins

Directions:
1. Toss dry ingredients together, except the raisins. Then add oil and honey and toss again to coat thoroughly.
2. Spread the mixture on two sheet pans and bake until golden, about 30 minutes, turning every ten minutes so that it browns evenly.
3. When done add the raisins if using and let cool. As it cools it will lose its stickiness and become crunchy.
4. Store in an air tight container. Will store for about a month!

Yogurt-Berry Parfait
Ingredients:
Granola
Plain, low-fat yogurt
Fresh berries. Choose from: blueberries, strawberries sliced in half, raspberries, blackberries, or cherries

Directions:
Layer ingredients in individual sized decorative dishes.
Serve with a spoon or fork.
Works great for breakfast or a snack!
Can also serve in a plastic or glass container with a lid to take on the go!

Enjoy!

Cheers,
Brittney

Resources: Krause's Food & Nutrition Therapy, 12th Edition; Mahan & Escott-Stump.

Wednesday, August 17, 2011

The Bottled Water Fad

     Bottled water is all the rage. It seems like every organization is jumping on board by marketing their own brand of bottled water. They all come in plastic bottles that often get dumped into landfills, or in the best case scenario recycled. But is bottled water really any better than tap water?

     You may be surprised to find that safety and purity standards for bottled water are often less strict than for city water! Bottled water companies are required to test their supply for bacteria and chemical less frequently than municipalities are required to test their tap water supply! Standards for bottled water allow some level of contamination by e.coli and fecal coli form whereas city water is not allowed any contamination by these agents! The Food and Drug Administration is responsible for safety and purity of bottled water, but bottled water that is sold within the same state it is bottled in is except from this oversight. Same state bottled water sales account for 60-70% of all bottled water sold!

     A better alternative to buying cases of bottled water all the time is investing in a water pitcher with a filter and a reusable water bottle. Brita and Pur are both great options for water pitchers. They come with filters that need to be changed every 40 gallons, or about 2 months for a small family with regular use. Both varieties are available at stores such as Target or Bed Bath and Beyond. Both brands also offer facet filters if you prefer. I like the pitchers better because the water is colder from the fridge than it can be coming right out of the facet!

     Some good varieties of reusable water bottles are metal, BPA-free plastic, or glass varities. Metal and BPA-free plastic are available at stores such as Target. Many consider glass to be best (if you trust yourself not to break it!) because it is the material that is least likely to contain any potentially harmful materials such as carcinogens. If you want to go for glass you can use a mason jar or other type of jar with a lid. Plastic lids for mason jars are available in the canning section of grocery or hardware stores. Metal or plastic are likely the most practical for most people. Sigg makes a great metal bottle that is leak free. Many plastic bottles come with a straw-like mouth piece if you prefer that variety.

My Brita pitcher and Sigg water bottle!

     So, save money, protect your health, and stand up for the environment by investing in a reusable water pitcher and water bottle! A Brita pitcher costs around 20$ and replacement filters are about 7$ and last at least 2 months. A Sigg water bottle costs 15-20$. So after the initial investment the cost is only about 3.50$ per month. A case of bottled water with 24 bottles can cost around 13$, so if you drink one bottle per day that's about 375% the cost per month to buy bottled water!

     For more information on bottled water regulation check out the summary of a report by the National Resources Defense Council at this link: http://www.nrdc.org/water/drinking/nbw.asp. A little dated but still provides good info. This one from the Environmental Working Group is a little more up to date: http://www.ewg.org/reports/BottledWater/Bottled-Water-Quality-Investigation

Cheers,
Brittney

Tuesday, August 16, 2011

Dietitian Approved!


Keeping a stocked fruit bowl makes it easy for you and your family to grab a healthy snack in a pinch!

Cheers,
Brittney

What Does it Really Mean When Food is Labeled "Natural"?

      Have you ever wondered what the definition of the term "natural" is in regards to food labeling? When you are choosing between several different brands of a food at the grocery store, are you more likely to purchase one that is labeled as "all natural"?
     The term "natural" was identified by the Mintel Global New Products Database as the most common claim on food and beverage labels in 2008. However, the term is not officially defined by the United States Department of Agriculture (USDA) or by the U.S. Food and Drug Administration (FDA). In 1993 the FDA issued a policy stating that it "has not objected to the use of the term on food labels provided it is used in a manner that is truthful and not misleading and the product does not contain added color, artificial flavors or synthetic substances".
     So this must mean that the food is in its natural form right? Not necessarily! A food that is labeled as natural could be processed, have added salt or other ingredients that not originally part of the food itself. For example, based on this guideline a food cannot have any added artificial ingredients, but it can have added natural ingredients. Some foods have dyes or flavorings that are considered "natural" because they come from other plant or animal sources, such as insects!
     The label "natural" can be very misleading, so don't necessarily assume that just because something is labeled as "natural" that it is healthy! The best foods for you are foods that are not processed or altered such as fresh produce and grains, whole meats, and organic dairy!
     The USDA is currently working to define the term natural in regards to food labeling.

Cheers,
Brittney

My Weekend Spent Preserving!

     One great way to make sure the food you are eating is fresh and free of artificial additives is by doing your own preserving! This weekend I made strawberry freezer jam and learned to make pickles and sauerkraut!

     I recently got a bread maker and have been making my own bread which I eat as a part of my breakfast. I wanted to have some homemade jam to put on my whole wheat bread. I made freezer jam, which doesn't involve using a water bath. It is really easy to do! The process of making the jam takes about an hour and then it sits for 24 hours.

     I started with fresh, organic strawberries, sugar, water, and Sure-Jell pectin. Unfortunately the season for the U-Pick farms in my area was in June, so I missed it. I bought my strawberries from the grocery store. I used the low-sugar version of the Sure-Jell, it has less sugar but still tastes just as good! Make sure you follow the recipe exactly when preserving!


The Ingredients!

     I washed up the strawberries and cut the stems off. Then I mashed them in a bowl with a potato masher, until I got 4 cups of mashed berries. Once those were all ready I set them aside. I mixed 3 cups of sugar, 1 cup of water, and the packet of Sure-Jell in a kettle. I brought it to a boil, stirring constantly, held it a boil for 1 minute then took it off the heat. I stirred for 1 more minute, then added the mashed strawberries and mixed thoroughly. Then I poured the mixture into 8oz jars, I ended up needing 12 jars. You can use whatever size you want! Last, I put the lids on the jars and let them sit for 24 hours! That's it; super easy!

Finished Product!

     I put one jar in the fridge so I can start using it right away and the rest in the freezer to use when needed, and to share with friends! This is going to go great on my home made bread tomorrow morning! Keep in mind that with freezer jam you don't need to use the water bath and seal the jars. You can even use plastic containers if you want to! I like the glass jars because they look so cute! This is the exact recipe my grandma always used!

Yum!

     In addition to making jam, I also attended a class on pickling through my Community Supported Agriculture (CSA - http://nutritionall-rd.blogspot.com/2011/08/community-supported-agriculture-csa.html) farmer! We made refrigerator pickles and sauerkraut, which were both just as easy as making the jam! Here's a pic of my pickles. They will be ready to go in 4 weeks!

Pickles!

     Overall, doing your own preserving is a really great way to make sure you and your family are eating pure and natural foods without added preservatives, flavorings, oils, coloring, sugar, and other additives. It also helps you and your kids learn about how food is made and the history of making food!

Enjoy!

Cheers,
Brittney

Monday, August 15, 2011

Recipe: Vegetarian "Fish" Tacos!

     Happy Meatless Monday! Did you know that reducing or eliminating meat in your diet can help reduce our global energy consumption? The process of getting meat from the field to your fork requires much more energy than the same process for fruits, vegetables, and grains. According to an article published in Scientific American in 2009 "Producing the annual beef diet of the average American emits as much greenhouse gas as a car driven more than 1,800 miles." Here is a graph that illustrates the point really well:

graph comparing the co2 impacts of driving and eating

     Check out this article published in the Rock Island [Illinois] Virtual Farmer's Market website, to learn more about the negatives of meat production: http://www.rockislandmarket.com/greenhousehamburger.shtml.

     With that being said, here is a great recipe to try for dinner tonight. It is a vegetarian version of fish tacos, and is just as delicious, but with less environmental and health consequences!

Vegetarian "Fish" Tacos




Ingredients: 
Tacos:
Small soft tortillas
Cannelloni beans (white kidney beans), can be replaced with vegetarian refried beans if you prefer
Cabbage, sliced
Red onion, sliced
Tomato, chopped
Optional: shredded cheddar cheese

Sauce:
1/2 cup light sour cream
1 tablespoon hot sauce (I used Franks)
1/2 teaspoon cumin
1/2 teaspoon lemon pepper seasoning

Directions:
1. In a medium bowl, mix sauce ingredients.
2. Heat tortillas in the microwave to soften them.
3. Layer on sauce, beans, and vegetables.
4. Eat and enjoy!

All the ingredients for this recipe will last in the fridge, so you can always take leftover for lunch the next day!

Cheers,
Brittney

Sunday, August 14, 2011

Recipes for Meatless Monday (or any day!)

      Wondering what to eat for Meatless Monday? Here area a couple of great recipes! I made enough to take for lunch all week!

Lime Cilantro Quinoa Salad
     From www.5dollardinners.com

Ingredients:
Salad:
3 cups cooked quinoa (1 cup dry)
3/4 cup dried fruit (I used golden raisins and cranberries)
1/4 cup pine nuts, toasted
1/4 cup cilantro, finely chopped
1 bell pepper of any color, chopped

Dressing:
1/4 cup lime juice
1/4 cup olive oil
1 teaspoon Dijon mustard (it's used as an emulsifier - to keep the oil and vinegar from separating)
2 garlic cloves, minced (I used a garlic press)
Pinch of salt

Directions:
1. Prepare quinoa using package directions.
2. Mix all salad ingredients together in a large bowl
3. In a seperate, smaller bowl, whisk together all dressing ingredients
4. Pour the dressing over the salad and mix thoroughly
5. Can be stored in an airtight container in the fridge!

Greek Salad
     Adapted from "Skinny Bitch" by Rory Freedman and Kim Barnouin

Ingredients:
Salad:
3 tomatoes, diced
1-2 cucumbers, peeled and diced
1 cup pitted kalamata olives, halved
1/2 red onion, thinly sliced
Optional: tofu cubes or feta cheese

Dressing:
2 tablespoons red wine vinegar
4 garlic cloves, minced (I used a garlic press)
1 teaspoon Dijon mustard
1/2 teaspoon fine sea salt
1/2 teaspoon black pepper
1/4 cup olive oil

Directions:
1. In a small bowl, whisk together the dressing ingredients, except the olive oil. Once mixed, slowly whisk in the olive oil. Set aside
2. In a large bowl, combine the salad ingredients, except the tofu or feta cheese.
3. Pour the dressing over the salad and mix thoroughly.
4. Add tofu or feta right before serving.
5. Can serve as a dish of itself or over salad greens.

Lunch!
   
     This, along with fruit and a dark chocolate square, is going to be my lunch all week! Its a great option for Meatless Monday, and if you don't use feta cheese it makes a vegan meal! This is a great way to meet your daily recommendations for grains and vegetables! Enjoy!

Cheers,
Brittney

Saturday, August 13, 2011

Recipe: Pesto!

      Fresh basil is ready to be harvested by the bunch. So if you are looking for something to do with the abundance of basil try this pesto recipe! You can freeze it in ice cube trays and thaw it as needed!

Fresh Basil Pesto!
Ingredients:
2 cups fresh basil leaves, packed
1/3 cup pine nuts
3 medium sized garlic cloves, minced (I use a garlic press)
1/3 - 1/2 cup olive oil
1/2 cup freshly grated Parmesan cheese
Salt and black pepper, to taste

Preparation:
1. Combine the basil with the pine nuts in a food processor and pulse a few times to chop and blend. Add the garlic, pulse a few more times.
2. Slowly add the olive oil in a steady stream while the food processor is running. Stop to scrape down the sides with a rubber spatula as needed. Add the grated cheese and pulse again, until blended. Add salt and pepper to taste.
3. Use fresh, or keep in fridge for ~4 days. Or freeze by pouring the pesto in an ice cube tray, covering with tin foil and placing the freezer!

Makes ~1 cup.

Great on pasta, potatoes, with goat cheese and tomato slices on toasted french bread, or as a pizza sauce!

Enjoy!

Cheers,
Brittney

Friday, August 12, 2011

Product Review: Peeled Snacks!

     Looking for a great afternoon snack to boost your energy? Of course I'm going to recommend fruits and vegetables! An easy way to meet your daily fruit quota in the office, on your commute, at the park, or at home is by snacking on dried fruit! Swap out your kids fruit snacks (made with added sugar and artificial products!) for some healthy dried fruit! Instead of grabbing chips from the vending machine, have some dried fruit stored in your desk at work! Keep some in the car for road trips or bring them with you to the airport!

     One great brand of dried fruit is Peeled Snacks. They come in individual as well as resealable packages and offer a variety of different fruits like banana, pineapple, and the Farmer's Market trio with raisins, cherries, and apples! And whats on the ingredient list? Nothing but the fruit itself! No added sugars, colors, flavorings, oils, or other additives. And Peeled Snacks are certified organic! I really like the pineapple, it's a variation from the usual dried fruit offerings! 
     
     What's more, a study done at Loma Linda University followed 2,800 participants over 26 years and found that "consuming dried fruit three times a week or more, versus less than once a week, was associated with a 26 percent reduced risk of colon cancer."  The fiber in the dried fruit serves to dilute carcinogens in the intestines! 

     Next time you are looking for a tasty, quick, and healthy snack pick up some Peeled Snacks. Available at Starbucks, grocery and convenience stores, and now Cosco stores in the Midwest. For more information on Peeled Snacks visit the website at: http://www.peeledsnacks.com/.

     For more information on the study at Loma Linda University on fiber and colon cancer please visit: http://www.sciencedaily.com/releases/2011/08/110802091026.htm

    *Please note that I recieved a free sample of Peeled Snacks from the company to try before writing this product review. I only write product reviews on products that I fully support and that I feel confident recommending to others. For more information please see the 'Disclaimer' page.

Cheers,
Brittney

Thursday, August 11, 2011

Dietitian Approved: More Fresh Veggies!

     Participating in a CSA is one of the best things you can do to support your health and you local economy. As the summer goes on the loot from my CSA keeps getting better and better! Check out this pic of some of the fresh veggies I got this week!

Dietitian Approved

     Keeping with the spirit of eating locally and healthfully, give these super easy recipes a try sometime! 


Caesar Salad

Caesar Salad:

I used arugula today since it was fresh picked from my local community!
Fresh Parmesan cheese, shredded or shaved
Homemade croutons (Mix any of the following: garlic powder, Ms. Dash, oregano, or pepper  with some olive oil and toss with cubed, stale bread. Bake in the oven at 300F for about 15 minutes or until crisp)
Red or white onion, chopped
Hard boiled egg, chopped
Caesar dressing


Caprese Salad
Caprese Salad:

Fresh tomatoes from the garden, chopped
Fresh basil from the CSA, ripped in half
Fresh mozzarella from the grocery store, cut into bite sized pieces
Sprinkle with some olive oil and balsamic vinegar
If you like it spicy, sprinkle some red pepper flakes!

      It is recommended that adult women consume 2 to 2 1/2 cups of vegetables per day. Men should consume 2 1/2 to 3 cups. For younger kids the number is 1 to 2 cups. Another way of looking at it is to make 1/2 your plate fruits and vegetables at each meal. Most of us are probably falling short on this goal. One way to increase your vegetable (and other healthy food) consumption is to turn the tables on the way you might usually approach making healthy changes. Instead of thinking "Man, I really have to cut out [insert your guilty pleasure food here]", think of it as ADDING servings of fruits and vegetables each day. If you try to meet your vegetable servings goal you will be filling yourself up on vegetables and have less room/time for those unhealthy foods. You can have just a bite or two to get the satisfaction, but you will be replacing the unhealthy foods for the healthy ones! Think of it as adding instead of taking away! 
    What exactly counts as a cup? Here are some examples so you can judge what you are eating without getting out the measuring cups every time. 

Examples of 1 cup:
  • 2 medium carrots
  • 1 large tomato
  • 3 broccoli spears
  • 1 large ear of corn
  • 8 large strawberries
  • 1 small apple
  • 1 mango
  • 32 seedless grapes
  • 1 medium pear

Here's some examples of  1/2 cup:
  • 10 string beans
  • 1 medium orange
  • 6 asparagus spears
  • 8 baby carrots
  • 6 canned peach slices

     Other ways to increase fruit and veggie intake: add a fruit to your breakfast, bring a fruit or vegetable to snack on during your evening commute, make sure you always have at least 1 fruit and 1 vegetable at lunch, try fruit for dessert! Don't forget about dried fruit!

     So, try some of these suggestions in the upcoming days to increase your vegetable consumption and cut down on your intake of less healthy foods!

For more information for fruit and vegetable intake recommendations, check out: http://www.fruitsandveggiesmorematters.org/

Cheers,
Brittney

Wednesday, August 10, 2011

Great Grains!

     There are many varieties of grains available on the market today. Most people are probably most familiar with wheat, which is commonly found in breads and pastas, rice, and oatmeal. Other grains that have been getting more attention as of late include: quinoa, millet, and barley. Grains are a good sources of fiber and many nutrients including: potassium, selenium, B vitamins, iron, and protein.

     Whole grains are all the rage these days, but what exactly makes whole grain better than the standard refined grain? The difference is how the grain is processed. A grain is refined by removing the bran and hull and therefore is no longer "whole". Whole grains still have these components, which provide nutrients and fiber. The bran is the outer shell of the grain and contains most of the fiber. The germ is the part that would sprout into a new plant, it contains most of the nutrients. Refined grains are often enriched, to add back nutrients that are removed in the refining process. The food company essentially sprays a mixture of nutrients onto the refined grains.

      The 2010 Dietary Guidelines for Americans recommend making half your grains whole each day. Some foods that are available as a whole grain option include: bread, bagels, English muffins, pasta, tortillas, and pizza crusts. Make sure you check the food label on a product and see that "whole wheat flour" is the first ingredient, not something else such as refined flour or enriched flour. Due to labeling law intricacies, some products can be labeled as whole wheat, or with other misleading names, even if that is not the main source of grain.

     Here is a great quinoa recipe. This makes an excellent side dish at dinner or lunch, or as a main dish with a side of fruit and/or vegetables!


Quinoa Salad with Dried Fruit



Salad:
1 cup quinoa grains
salt and black pepper
2 tablespoons pine nuts
1 rib celery, finely diced
1/3 cup red onion, finely diced
1/2 yellow bell pepper, finely diced
12 dried cranberries, cut in half
1/3 cup dried currants

Dressing:
1 teaspoon ground cumin
2 tablespoons lemon juice
1/2 teaspoon paprika
1 tablespoon chopped fresh parsley
1 teaspoon ground coriander

1. Rinse quinoa in a sieve, under cold running water several times to remove bitter flavor. Make quinoa using package directions.
2. Toast pine nuts in a dry frying pan for 1-2 minutes, until they are golden brown
3. Transfer quinoa to a large bowl and stir in celery, onion, bell pepper, cranberries, currants, and pine nuts.
4. Whisk together dressing ingredients in a bowl and stir into the salad.
5. Season to taste with salt and pepper.
6. Serve garnished with parsley.

Enjoy!

For more information on the USDA's 2010 Dietary Guidelines for Americans please visit: http://www.cnpp.usda.gov/dgas2010-dgacreport.htm

Cheers,
Brittney

Tuesday, August 9, 2011

Save Money and Slim Down by Bringing Your Lunch to Work or School!

     A great way to consume fewer calories, less fat and sugar, and to save money is by bringing your lunch to work or school. It works by the same principle as not grocery shopping when you're hungry. When 12:00pm rolls around you are feeling the grumbling in your stomach, signally that it's time to eat, you are starving and ready to grab the quickest, easiest, and possibly cheapest thing around. This is especially true if you skipped breakfast (don't do it!), or if you didn't have time for a mid-morning snack (dried fruit or a granola bar are great options!). You may head down to the cafeteria in your building, or you may hop in your car and hit up the drive-thru of the nearest fast food place. These options seem so tempting when you are famished, but you always end up regretting it later, whether it's because you strayed from your healthy eating plan or because all that grease isn't sitting well during that afternoon meeting. Bringing your own lunch can save you all the trouble!

     Try to start thinking about your lunch the evening before, after you eat dinner. At this time your hunger is satisfied so you won't be tempted to add unnecessary, unhealthy foods to your lunch box.

     Taking leftovers is a great way to stretch your food dollar (two meals in one!), and you will make sure they won't go to waste when they accidentally get pushed to the back of the fridge. In this case you can start thinking about your lunch before you even eat dinner the night before. As soon as the food is ready, put some in containers, and put them aside in the fridge. This way you won't be tempted to overeat either! I like Pyrex storage containers because you can put them in the microwave without worrying about BPAs leaking into your food when re-heated.

     If you don't have any leftovers that day or you would rather not take them, try some of these ideas for a healthy lunch. Keep in mind that if you plan ahead, make a grocery list, and do your grocery shopping over the weekend, you can eliminate some unnecessary trips to the store during the week!

     I always make sure I take fruit in my lunch. I also pack an extra piece that I can eat on my commute home, that tides me over and reduces temptation to pick up a snack from a drive through or from the gas station! I pick my fruit based on what is on sale at the grocery store. That typically reflects what is in season!

     If I'm not taking a salad as my lunch I always pack a raw vegetable too. Some good options include:
  • fresh bell pepper strips with a side of hummus
  • celery with a side of Laughing Cow cheese
  • carrots or broccoli and low-fat ranch dressing
  • string beans
  • sweet potato sticks, yes you can eat them raw!

    I usually take a salad in my lunch. Since it takes time to eat, it feels like I am eating a lot, and the bulk of the raw veggies helps fill me up! Plus, raw veggies and fruit are great natural sources of fiber! Some good options include:

  • Caesar salad made with: romaine lettuce, shredded Parmesan cheese, croutons, hard boiled eggs, chopped onions, and Caesar dressing
  • Rainbow salad made with: romaine lettuce, cherry tomatoes, sliced in half, chopped orange peppers, chopped red onions, croutons, and papaya citrus dressing.
  • Greek: baby spinach, feta cheese, kalamata olives, chopped red onion, tomatoes, cucumbers, peperoncini, and low-fat Greek dressing

     Some quick lunch time sandwich options include:

  • BLT or FBLT: Pumpernickel rye swirl bread, light mayo, lettuce leaf, sliced tomato, bacon or two Morning Star fake bacon strips. 
  • Cheese sandwich: whole grain bread, 2 slices of cheddar cheese, lettuce, tomato, mustard or light mayo.
  • Tuna salad: whole grain bread, tomato slice, slice of cheddar cheese, canned tuna mixed with light mayo, chopped red peppers and chopped onion.
  • Chicken salad: whole grain bread, lettuce slice, chopped grilled chicken breast mixed with light mayo, grapes sliced in half, and chopped onion.

     Other lunch items you might consider:

  • Low fat yogurt
  • Pretzels
  • Dried fruit, such as dried cranberries, raisins, or banana chips
  • Raw nuts, such as walnuts or almonds
  • Dark chocolate square for dessert!

     When 12:00pm rolls around and you are looking for a quick meal to tame your rumbling stomach, you can grab your healthy lunch out of the fridge and enjoy it without guilt! You won't be tempted to run to McDonald's if you have a healthy meal available. You won't have to worry about getting an upset stomach from greasy fast food and you won't sabotage your healthy eating plan! Sure, this takes some planning ahead, but it's worth it, and once you having been doing it for a week or so it will become second nature. You will also save money! If you spend $5.00 on your lunch each work day by going to the cafeteria or a fast food restaurant that's $25.00 per week. And lets be honest, $5.00 per day would be on the low end! That $25.00+ would be more than enough for a head of lettuce, veggies, fruit and a bottle of dressing for that same week. So start bringing your own lunch to work or school, and reduce your calorie, fat, sugar, and artificial additive intake, and save money at the same time!

Cheers,
Brittney

Monday, August 8, 2011

Recipe: Veggie Stir Fry

     Happy Meatless Monday everyone! Here is a great dinner idea for a Monday or any other day you want to go meatless! I find that the greater variety of veggies you add, the less you will feel like you are missing meat. And if you absolutely cannot go without it, try adding a meat substitute such as tempeh, tofu, or veggie sausage. (More on meat substitutes in the future!)

Recipe:     

     Start with the rice! When using long grain brown rice, not instant rice, it will take the longest to cook, so its best to put the rice on first and then do the veggie prep. Long grain brown rice has more protein, iron, thiamin, and niacin than brown instant rice. It has more fiber than white instant rice.

    Follow the directions on the back of the package of rice. I made enough for dinner and to take leftovers for lunch tomorrow. Since I wanted to make two servings, I used 1/2 cup dry rice and 1 cup water; stirred it up in a small kettle, and let it simmer while I was chopping and stir frying the veggies. The rice fluffs up with cooking so 1/2 dry turns into over a cup when cooked!

     For the stir fry itself, I usually use whatever type of veggies I have around. This week I got quite a variety in my CSA and I used some I bought at the grocery store too. 

     Today for the stir fry I used: 
  • broccoli 
  • mushrooms 
  • garlic 
  • sweet potato
  • orange bell pepper
  • carrots 
  • green bell pepper
  • purple basil
  • lime for garnish!

Raw ingredients

     I heated some canola oil in a frying pan and once it was nice and hot I added all the ingredients except the garlic, basil and lime. I like to use canola oil because it has a higher percentage of mono-unsaturated fats, which can help improve cholesterol levels! But don't take this as an invitation to go crazy, only use as much as necessary! As it was stir frying, I added some red pepper flakes (spicy!) and a Thai seasoning blend that I bought from Whole Foods. Once the veggies were nice and tender, I added the basil and garlic. Before I took the veggies off the heat I added the stir fry sauce and stirred it to coat everything. You don't need a lot of sauce, a little goes a long way! Last, I squeezed a little bit of fresh lime over the top.

Stir fryin'

     By the time the veggies were all done, the rice was ready too! Right away I put half of the food in a container for my lunch tomorrow. That way I wasn't tempted to eat more than I should! The rest I served up on my plate and enjoyed, guilt free!

Dinner is served!

     Yum! This is just one of the many ways to enjoyed a meat free meal! Veggies have lots of fiber so the bulk helps you feel full. Eating slowly, enjoying each bite, and listening to your body's fullness cues help make sure you are not stuffing yourself. Nobody wants to feel full and bloated hours after eating a meal! 

Enjoy!

For more information on mono-unsaturated fats please visit: http://www.mayoclinic.com/health/fat/NU00262

Cheers, 
Brittney

Book Recommendation: Mindless Eating by Brian Wansink, Ph.D.

     Mindless Eating is a really great book for someone looking to make small changes that are sustainable over time. It's also a book that you can read again every so often to remind yourself to pay more attention to your eating habits. The book is interesting because it isn't directly written as a guide to weight loss, but its strategies are definitely something that if applied can lead there. It is written more as a summary of Wansink's research which is absolutely eye opening and you will surely see some of yourself in the pages here!

 
     One example of what you will learn from Mindless Eating includes reducing the size of your plates and silverware in your home. Wansink points out that the size of our plates has grown significantly over the years and we therefore end up eating more! We grew up with our mothers telling us to clear our plates, and bigger plates leads to bigger portions! Larger silverware leads us to take bigger bites of food and often leads us to stuff ourselves before our brain can catch up with our stomach to signal that we are full!
     Another example from the book is how we are often unaware of how much we are eating and to make ourselves feel better we round down. In an experiment with two groups of subjects at a chicken wing dinner waitstaff cleared the bones from the tables of one group and not the other group. The subjects in the group where the bones were not cleared ate significantly less, likely because they had an obvious reminder of how much that had actually eaten!
     For more interesting tips and tricks to "out smart" your mind pick up a copy of Mindless Eating by Brian Wansink, Ph.D.

Cheers,
Brittney

Sunday, August 7, 2011

Community Supported Agriculture (CSA)

This week's haul from my CSA!
   
     Community Supported Agriculture (CSA) is a great way to increase your vegetable consumption and to learn about a variety of local produce in your area!

     How it works: In the spring you sign up with a local farmer that runs a CSA and pay an upfront fee. This fee helps the local farmer to buy supplies and get the farm planted for the season. Then, once the produce becomes available, you get your share each week throughout the harvest season. You pick up your share from a location designated by the farmer, usually the farm or a farmers market in the area. Many CSA farmers offer a full or a half share. I purchased a half share. A full share would be good for a family, but for just one or two people a half share works well. I wanted to make sure I didn't get more than I could eat so I wouldn't have to waste any of the great produce! Each week's share is different based on what is available at the time. This week I got a lot of stuff: bell peppers, hot peppers, carrots, beets, lettuce, wax beans, chard, basil, and cucumbers! Participating in a CSA really gets you thinking locally. You are getting exactly what is ready to be harvested at that exact time so the produce is a its peak freshness. Having the wide variety of produce available at home each day helps increase your vegetable consumption, and you get to try a lot of new foods that you otherwise would probably not!

    If you are interested in getting involved for next year check your local newspaper or public message boards in government buildings such as the library. Also visit Local Harvest's CSA webpage at: http://www.localharvest.org/csa/.

Cheers,
Brittney

Saturday, August 6, 2011

Grilled Cheese with Fig Spread and Steamed Veggies!

     Try this great recipe for dinner tonight! The idea for this grilled cheese was inspired by an autumn special at Cosi. I absolutely loved it and have been making it at home ever since!

Grilled Cheese:

2 slices onion sourdough bread
2 thick slices smoked cheddar or smoked provolone cheese
Fig spread
Spreadable butter (I use Land O Lakes butter with canola oil)

Preheat a large skillet on the stove, using low heat. Butter one side of each slice of bread. Use a knife or cheese slicer to make thick slices of the cheese. Spread fig spread on the non-buttered side of one slice of the bread. Add the cheese on top of the spread. Put the other piece of bread on top, butter side out. Brown the outside of the sandwich in the skillet over low heat. Using low heat ensures that the thickly sliced cheese melts and the outsides doesn't burn.

     Fig spread can be found in the jelly and jam section of your grocery store. If you cannot find onion sourdough bread in the bakery section of your grocery store, you can 1) make your own! 2) use another variety of sourdough or whole wheat bread. Use low fat cheese to make this recipe more heart healthy!

Steamed Vegetables:

Slice up any of the following into similar sized pieces:
broccoli
cauliflower
bell peppers
carrots
red, white, or yellow onion
parsnips
asparagus

Using a stove top or electric steamer, steam the vegetables until tender, about 10 minutes. Using less water when cooking vegetables reducing the amount of nutrients that leak out and are washed away with the water! That means more nutrients for you!

     This makes a great dinner or lunch! Yum!

For more information on Cosi, check their website: http://www.getcosi.com/. It is a great sandwich and salad restaurant and coffee shop. Very quick and fresh with lots of healthy options!

For more information on Land O Lakes butter with canola oil check out: http://www.landolakes.com/product/15127/spreadable-butter-with-canola-oil. I really like it because it is real butter, without a lot of artificial additives, and it is spreadable, unlike regular butter. I don't use spreads often so this is a good option for me, but if you use butter often and/or are concerned about your saturated fat or cholesterol intake a better option might be Smart Balance (http://www.smartbalance.com/products/buttery-spread/smart-balance-buttery-spread-original-0) which contains sterols, a plant based oil which may help lower cholesterol levels. For more information about sterols check out this article from the Cleveland Clinic: http://my.clevelandclinic.org/healthy_living/cholesterol/hic_plant_sterols_and_stanols.aspx.

Cheers,
Brittney

Helping Kids Learn to be Good Eaters

     We all know that kids can be picky eaters. Your child may refuse to eat anything but a peanut butter and jelly sandwich for lunch for weeks straight. He or she may refuse to touch their vegetables. He or she may refuse to eat at meal time and beg for a snack 10 minutes after you've cleared the table. On the other hand your child may love to eat and request snacks all day long. One of the best thing about kids is their candid nature. They have their own wants, needs, and ideas and don't mind what you or society expects of them. But there are ways you can help you child become a better eater without creating a rift between you and them.

     One of the leading experts on child feeding is Ellyn Satter. I am currently reading her book "Child of Mine: Feeding with Love and Good Sense". Ms. Satter is an excellent resource on feeding children. She is a Registered Dietitian and a child psychologist. I use a lot of Ms. Satters work in counseling my clients.

     One of the main things I teach my clients is the Divisions of Responsibilities in feeding. Ms. Satter identifies the roles of the child and the roles of the parent during feeding. The roles are to only be filled by the appropriate party and not shared or exchanged.

      The roles of the parent are:
  • Deciding what food is offered
  • Deciding when food is offered
  • Deciding where food is offered

     The roles of the child are:
  • Deciding if he/she is going to eat the food offered
  • Deciding what out of the food offered that he/she is going to eat
  • Deciding how much of the food offered he/she is doing to eat

     More information on the parents roles: It is a good idea to provide set meal and snack times and not allow children to eat whenever they want throughout the day. This establishes a good meal pattern and makes sure children are getting enough to eat at regular intervals throughout the day. It also ensures that children are not filling up on snack food and subsequently are not hungry during meal times, which for many families is when the most nutritious food is served. Three meals and three snacks per day is a good idea for children. They have small stomachs and need small amounts of food more frequently than adults. Remember that portion sizes for children are smaller than for adults, so your child will likely not eat as much as you, or even your older children (but if they do, don't worry, every child is different!) You should provide a small snack between each meal and before bed even if the child does not ask for it. Snacks should usually be fruits or vegetables. Cheese and crackers, yogurt, pretzels, homemade oatmeal raisin cookies, cereal with low fat milk, or sugar free jello also make good snacks. During each meal and snack time you should provide your child with one food you know he/she likes and for the other foods, offer whatever you are making for the family as a whole. You should not be a short-order cook for your child! Children should always sit at the table when eating a meal or snack. Walking around or eating in front of the TV can distract children and they may over or under eat without noticing.

      More information on the kids roles: Allowing your child to decide how much or how little to eat at meal and snack time is the best way to help your child learn his or her hunger and satiety cues. If you are always making your child finish his or her plate, or if you are denying your child second helpings YOU are deciding what "hungry" and "full" is for your child instead of letting him/her listen to the signs from his/her body. Children have a built in ability to regulate how much food they need. As adults, this ability has been destroyed by many years of stuffing ourselves or restricting ourselves; or a combination of both! Some children are big eaters and some are small eaters. You do not have to worry about this, it is your child's job to  decide how much to eat. Because you are taking your child to the pediatrician regularly his/her growth is being monitored, and growth is the best indicator of nutritional status in children. Since you have provided your child with at least one food you know he/she likes at meals and snacks there should be at least one thing on the plate he/she will eat. If our child wants seconds of this or any other items that is fine. If he/she doesn't even want to touch some of the items, that's fine too. It takes between 10 and 20 times before a person starts liking a new food. Maybe the first five times your child is offered a new food, say broccoli, he/she will just look at it. Maybe the tenth time he/she will play with it on the plate. Maybe the 15th time he/she will take one bite. Maybe the 20th time he/she will take five bites. That is how it works with kids. As long as they are being offered a food let them decide whether or not to eat it, and how much. Do not pressure the child to eat it, and especially not to finish it! This creates a lot of stress for your child during mealtime. Often times children will come to resent mealtime if they are pressured to eat food they don't want to eat, and this usually leads to them eating even less than before! Suggesting your child try a new food is okay, but don't pressure them if they don't want to. Furthermore, make sure you child knows that if he/she doesn't eat at a meal or snack time that he/she has to wait until the next meal or snack time to eat again. It is not acceptable for the child to refuse a meal and then beg for a snack 10 minutes later.

    Make sure that the family is working as a team with these guidelines. Often times I hear from families where one family member is doing there part and following the guidelines but another one feels like they have to intervene and give the child potato chips after a meal because they think the child didn't eat enough. Also, introducing new foods works best if the child sees other family members eating the foods. It is not okay to expect your child to eat his/her vegetables if you will not eat yours. Healthy eating is a whole family endeavor!

     I hope you found this information interesting and helpful. These techniques have been studied have been proven to be effective! Please visit Ms. Satter's website at: http://www.ellynsatter.com/. Also, visit your local library or bookstore to find some of her many books!

Cheers,
Brittney

Friday, August 5, 2011

Cut Down on Artificial Additives in Your Diet: Make Your Own Bread!

Cinnamon Raisin
   
     Investing in a bread maker is a SIMPLE way to cut down on your consumption of artificial additives and preservatives. Making bread with a bread maker is a two step process. You simply add the ingredients to the pan and turn the thing on! You can even set a timer so the bread is done right before you want to eat it! Most bread maker recipes call for bread flour, dry milk, butter, salt, and yeast. Other things such as raisins, cinnamon, and other spices can be added depending on what type of bread you want to make. They come with a guide book on how to use the machine and special bread maker recipes. You can also use the bread maker to make dough for rolls, pizza, or cinnamon rolls!

      My usual breakfast consists of either toast or half a bagel and some fruit. I recently got a bread maker from a friend of my parents.This has allowed me to make my own and now I know my breakfast is all natural. Store bought bread or bagels often contain additives such as preservatives, flavorings, oils, or added colors. I keep my fresh bread in the refrigerator so it lasts longer, since it doesn't have preservatives this helps prevent it from becoming moldy. Bread maker bread is also great for sandwiches and french toast!

Cheers,
Brittney

Thursday, August 4, 2011

First Harvest from My Garden!

Tomatoes! 

When Others Sabotage Your Healthy Eating Plans

     Based on an article from the Spring 2011 of the ADA Times, I would like to share with you some information about the reasons behind, and what you can do, when someone in your life is working against your weight loss or health goals.

     It's something you may never have thought about, or it may be something that you experience every time you try to get on the right track with your health. When the people in your life deter your from following through with your weight loss or health goals. It is most commonly seen from significant others, friends, or coworkers; those people you spend the most time around.
     Lets say you have become inspired to improve you eating habits with health and/or weight loss goals in mind. You research the best ways to achieve your goals, speak with a dietitian or your family doctor, and develop a plan. You are beginning making healthy changes in your life, but you notice something else happening too. Someone in your life is sabotaging your efforts! It may be through snide comments, it may be by pressuring you to deviate from your plan, it may be by bringing you unhealthy snacks or tempting you by eating something you are trying to cut down on in front of you. These things are all potentially deleterious to your plans! But why would someone you care about being trying to sabotage your efforts to achieve better health?
     There can be many reasons someone you feel close to would try and thwart your health efforts. It may be intentional or not, but regardless of intent it is dangerous to your plan! Sometimes just the shift in balance in a relationship brought on by a change such as working to improve ones health can lead to conflict. The other person may also feel inferior when you are seeing results and they have not made any effort towards achieving greater health. They may feel guilty about themselves for not lacking the self discipline to make the healthy changes that you have made. They may be jealous of your results. They may want you to participate in a bad habit with them to make it seem less self-destructive. It may be none of these; the person may be using food to show their love for you. Such as a friend who is used to dropping by with a coffee cake or a lasagna!
     So what can you do to to prevent these things from getting to you? You can keep your health or weight loss goals to your self in the beginning. Although it may feel good to share you plans, keeping them to yourself, at least in the early stages, can really help. It will be harder for someone to break you from your efforts if you have already established a pattern and have begun meeting your goals. Confronting the person is one of the best things you can do. Of course, using taste to avoid creating tension for the future. Ask the person to join you! If they are feeling jealous or insecure, getting involved with someone who is a friend and is already seeing results can be really motivational! Make sure the issues that are surfacing are directly related to the situation at hand. Address any issues that may be stemming from another problem. Be firm with someone who showers you with food. Make sure they know that you appreciate their effort but that there are better ways to show affection.
     Overall, the problem of a being sabotaged by someone in your life in regards to your health goals can be detrimental. But you can overcome this obstacle! Recognizing the issue and addressing it can be your best bet. Having a well established plan can really help too. Writing down your plan, especially your goals, in a place you look often such as your planner can remind you on a regular basis of what you are working towards! Just remember that it is YOUR life and YOUR plan, and you can stick with it despite what is going on around you!

For more information on The American Dietetic Association (ADA) please visit: http://www.eatright.org/

Cheers,
Brittney

Wednesday, August 3, 2011

Recipe: Savory Summer Peach and Avocado Salad!

     In celebration of National Peach Month, I would love to share this recipe that I just discovered. It was sent out in the Vegetarian Resource Group's last emailing. It is amazing, I made it twice in one week! So fresh and healthy, and the flavors work wonderfully together!

2 cups diced, fresh, ripe, pitted peaches (not peeled)
2 cups diced, fresh, ripe, pitted, peeled apricots (I didn't peel them!)
2 Tablespoons minced, fresh chilies (I used jalapeno)
1/2 cup diced, peeled, ripe avocado (I used more avocado!)
1/4 cup diced fresh red bell pepper
1 Tablespoon minced red onion
2 Tablespoons chopped fresh cilantro
2 Tablespoons peach nectar or orange juice (I didn't add this)
I did add some salt and pepper, to taste

In a non-reactive bowl, combine ingredients. Allow salad to chill for at least 30 minutes before serving.
Serves 10

Nutritional Information (without my changes)
Total Calories per serving: 45
Total fat as % of Daily Value: 2%
Protein: 1 gram
Fat: 1 gram
Carbohydrates: 8 grams
Calcium: 8 milligrams
Iron: 0 milligrams
Sodium: 1 milligram
Dietary Fiber: 2 grams

     I hope you enjoy this! I absolutely love it! I ate it as a side with tacos and took it to a cookout. It would also make a great addition to a lunch!

For more information on the Vegetarian Resource Group please visit: http://www.vrg.org/

Cheers,
Brittney

Tuesday, August 2, 2011

Garden Fresh Veggies!

Almost time to pick the tomatoes!
My garden plot in a community garden!

     Garden fresh veggies make great snacks, and gardening can be a good workout. This is my first year gardening so I started small. I have two rows of lettuce, 4 bell pepper plants, and 4 tomato plants. Even if you don't have a yard where you live you can still have a garden, by renting a plot in a community garden! While its late in the season this year, you can keep it in mind for next spring. I found out about this community garden by reading my town's weekly newspaper. You can also search online or contact your city hall or chamber of commerce!

Walnuts - A great snack idea!

     Looking for a snack that is healthy, delicious, and filling? Give raw walnuts a try! Walnuts are a great source of omega-3 fatty acids which provides a protective effect against heart disease. Omega-3 fatty acids can lower triglyceride levels, reduce the risk of heart attack and stroke, slow the build up of plaque, and lower blood pressure slightly! Walnuts are high in antioxidants which can help lower your risk of cancer!
    Keep in mind however, that nuts are high in calories so when you snack on them limit how many your are eating! A 1/3 cup of walnuts with fruit makes a great snack. Try them with blueberries, melon, an apple, or raspberries!

    Always remember that simply adding a healthy food to your diet will not necessarily protect you from disease. The way to get the best results from eating healthy foods is by using them to replace less healthy foods in your diet! For example, if your usual afternoon snack is a bag of chips, try eating some walnuts instead!

For more information on omega-3 fatty acids please visit http://www.mayoclinic.com/health/fish-oil/NS_patient-fishoil

Cheers,
Brittney

Monday, August 1, 2011

Now is the time to start observing Meatless Monday!

    As you probably know, for years nutrition professionals have been stressing the fact that there is no "magic pill" or "miracle diet" for weight loss or good health. The only true way to lose weight and keep it off, or honestly improve your health through diet is to make small changes gradually in a way that you will be able to maintain for the long run. One of these small changes you can make towards a more nutritious you is adding more vegetarian dishes to your personal cookbook! A great way to get started is by participating in Meatless Monday. This, of course, is exactly what it sounds! Many people may have a meager supply of vegetarian recipes to pull from in the beginning. However, if you are truly committed to improving your health and joining the thousands of people and organizations that already participate in Meatless Monday this will change very quickly. There is a huge variety of meat-free dishes besides the dreaded garden salad made with iceberg lettuce. From beans to veggie burgers and tofu to fresh vegetables themselves, the possibilities are surprisingly endless! Furthermore, you will hardly be alone in observing this emerging tradition, as I mentioned earlier. Celebrities, restaurants, schools of public health, and hotels are all jumping on board! Overall, this is a great way to learn about new foods and recipes and improve your health! Even if you don't consider yourself to be an adventurous eater there are tons of vegetarian recipes for you!

     Some of you may be wondering why exactly cutting back on your meat intake can improve your health. This is not to say that meat is the enemy, but it is often tied in with unhealthy habits, and the endless benefits of fruits and vegetables cannot be denied!

  • Meat has saturated fat and cholesterol. Both of these contribute to serious health conditions, such as heart disease. Did you know that cholesterol is only found in animal products? 
  • Meat is more likely to be prepared in a less healthy way than foods such as fruits, vegetables, and whole grains. For example, a fried chicken breast gets a lot of added fat from the preparation. Preparing your own vegetables or whole grains at home or even ordering them at a restaurant is likely to lead to you consuming less calories, saturated fat, and cholesterol!
  • If you commit yourself to observing Meatless Monday you will be more likely to plan your meals ahead of time and less likely to impulsively pick something up from a fast food restaurant on your lunch break or on your way home from work or school. And have you noticed that nearly all of the entrees from any fast food restaurant are centered around meat? If you plan out your meals ahead of time you will not be buying food when you are already starving so you will be able to make more controlled, less impulsive decisions!
  • Some long term studies from researchers at Cornell University have found that animal protein intake at the level most Americans consume may contribute to a host of diseases such as cancer and diabetes.
     So, with all that said, I would like to offer a few options for vegetarian eating this Monday and all Mondays in the future! 
  • Breakfast ideas: 
    • Part 1: 1/2 cup blueberries, sliced apple with peanut butter (or Nutella for a special treat!),  half grapefruit, dried cranberries, fresh plum, 1 cup strawberries.
    • Part 2: 1/2 bagel with low fat cream cheese, whole wheat toast with jam, peanut butter, or butter, 1 cup cereal such as Cheerios, Rice Krispies or Chex.
    • Part 3: Morning Star makes great (really great!) meat substitutes! Give them a try, maple flavored sausage patty, sausage link, or veg bacon make for a great breakfast!
  • Lunch ideas: 
    • Caesar salad made with: romaine lettuce, shredded Parmesan cheese, croutons, hard boiled eggs, chopped onions, and Caesar dressing (no anchovies or course!)
    • Rainbow salad made with: romaine lettuce, cherry tomatoes, sliced in half, chopped orange peppers, chopped red onions, croutons, and papaya citrus dressing.
    • Fake BLT: Pumpernickel rye swirl bread, light mayo, lettuce leaf, sliced tomato, two Morning Star fake bacon strips. 
  • Dinner ideas: 
    • Pizza made with: whole wheat pre-made pizza crust, tomato sauce (add your own Italian spices to make pizza sauce!), low-fat shredded mozzarella, basil leaves, sliced tomatoes, anything else you want!
    • Roasted veggies. Trust me, this is enough to make a meal in itself! Choose from any that you want: sweet potatoes, onion, squash, carrots, broccoli, parsnips, turnips, bell peppers, or any others that sound good. Chop into similar size pieces and marinate with oil and spices or a store bought marinade; any with lemon are great!
    • Quesadilla made with: whole wheat tortillas, low-fat shredded cheese, chopped tomatoes, onions, mushroom, spinach, black beans, anything else you want!
     I hope these ideas will be helpful to you! Check back often for new recipes! 

For more information on: 
Research on the potential harmful effects of animal protein: http://www.thechinastudy.com/

Cheers,
Brittney