"What Do I Cook?"

This past week many of my patients began voicing their ultimate problem with trying to lose weight – “what do I cook?”  Some of them wanted me to simply write down a sample meal plan for them to get started.  I always counter it and tell them I don’t know exactly what they like to eat nor if they’d be willing to prepare the food, as it does take some form of planning – from going to the grocery store and buying the food to actually cooking the food.  (There are many apps now to deliver food to your doorstep – it all depends on what you’re willing to spend.  There are even meal delivery type subscriptions that will deliver the ingredients and you cook or they’ll deliver actual pre-made food).   That’s where I always hit a little resistance from the patients.  Their number one complaint?  I don’t have time or I’m just too tired.  I’d be the first to tell you no one wants to cook after a long day at work.  I get it.  But everyone has to eat, right?  And the more you don’t have a plan the more likely you are to stop for something on the way home…something that isn’t always the healthiest option.  Believe me, that’s normal and we’ve all been there.   So back to the original question, “what do I cook?”  I always encourage my patients to do a little meal prep.  Depending on how much time you have on the weekends you can get a few of the items prepped and ready to go.  I always make my grains ahead of time – be it pasta, quinoa, or rice – the grains heat up easily  and this way I don’t need to be waiting for those to cook each night (not that they take too long, but it’s one less step to have to take).  This is where you do need the plan for what you’ll be eating for the week.  It’ll help guide what else needs to be prepped ahead of time and what will need to be done the night of dinner.  Maybe a weekly meal plan will help and take the thought process out of it.  That’s what I do.  Meatless Monday is the theme for Monday, Taco Tuesday is next (and it even turns up on Thursday – or I’ll do breakfast for dinner), One pan dinner on Wednesday, and Pasta of some sort on Friday (as I’ll do my long runs on Saturday).  That’s the way I simplify my meal planning.  Find what works for you, but planning is key.  Here are a few ideas to get you going for a few easy weeknight meals.

Meatless Monday – I am by no means pushing you to be vegetarian.  I do believe as a dietitian in the health benefits of eating a few meatless meals occasionally.  Not to mention the benefit for the planet! I was one of those kids labeled “picky”.  I wasn’t picky per se, I just didn’t like the texture of meat.  So who knows, maybe your kids would love a meal like this?!

 

Thai Coconut Curry Shrimp Noodle Bowls - I know what you’re thinking, this isn’t meatless.  I simply use mainstream recipes and either substitute tofu, beans, or nuts.  Weird sounding maybe to you, but not to me.  I have been a vegetarian (technically pescatarian as I will eat fish occasionally) since 2005 and I never keep a recipe from being one I can try just because it has meat involved.  I’ll find a way to alter it to my liking!

 

Veggie Sushi Bowls - easy peasy, lemon squeezy as the saying goes.  Sushi deconstructed!  Everyone gets to have all the things they love thrown into a bowl (and no rolling involved!)  The spicy mayo, delish!

Taco Tuesday – Tacos are great because you can have all the toppings available and kids get to choose what they want to add on to their tacos.  Pico de gallo, guacamole, shredded cheese…the sky is the limit!  Now that summer is fast approaching, keep an open mind and try out all different kinds of salsas!

Fish Tacos with Cabbage Slaw - how much more simpler could these be??  And I love the crunch of the cabbage.  Feel free to use whatever white, flaky fish you choose.

Pico de Gallo - Because if you're making tacos, you need a good pico recipe in your arsenal!  As summer approaches, explore different salsa flavors - peach salsa, mango salsa - all the different flavor combinations will help rotate and create variety.

 

Portobello Tacos with Vegan Jalapeno Sauce – I love the versatility of the cashew!  Make the jalapeño cashew sauce up for the week and you can use it throughout for other toppings – salads, dip for raw veggies.  And keep in mind I’m showing you a vegan taco recipe, you can always add in the protein of your choice.

One-Pan Dinners – behold the easy clean-up…one pan dinners.  These are the best.  Less mess, less fuss.  I can make dishes, believe me.  So if I only have to clean one dish?  Even better!

Skillet Chicken with Roasted Potatoes and Carrots - This is for all of you that think you’ve eaten chicken too many times.  Find a few different sauces.  Each recipe WILL taste different.  While I don’t eat chicken, remember I’m using nuts, beans, and tofu for my protein.  And for those that haven't eaten tofu, there is no flavor unless there’s a sauce.  That helps to create a variety in flavors and keeps me from getting bored too easily!

Halibut with Coconut Creamed Kale and Quinoa in a Papillote  This is where I told you to have the quinoa already made up.  Remember that?  Parchment paper and fish make for an easy dinner.  If you’re kale is already cut-up as well (more meal prep) all you’re doing is massaging the coconut milk into the kale.  Layer the quinoa, kale, and then fish on top.  Seal the parchment paper closed so the fish is steaming inside.  15 minutes later (depending on the size of your fish) and dinner is served.  Voilá.  These are go to recipes when having friends over (see, I don’t push being a vegetarian on anyone J)

Breakfast for Dinner – Who said breakfast can’t be served for dinner?  I don’t always have eggs in the morning and if I do have eggs I’ll have them on the weekend.  Eggs are so simple to make and again are a great way to have a quick-cooking dinner. 

Ham and Cheese Mini Frittatas – The individual frittatas sometimes appeals to the kids and you can individualize these if need be.  Pair the frittatas with English muffins or toast and a fruit salad.

Spring Vegetable Frittata – Sauté up a few of your favorite spring-time vegetables (already pre-cut from your meal prep) and then simply pour the egg batter over the vegetables to cook in the oven for 10-12 minutes.  Again, sides are up to you.  Keep it balanced and provide a nice whole grain toast with a side of fruit.

One-Pot Pasta – Even pasta can be cooked all in one pot!  If you want that is.   Pasta is quite simple to have on hand.  I’ll use whatever vegetables I have left over from the week and throw them all in.  Top with the cheese I have on hand – feta, goat, or blue – and then sprinkle with toasted nuts of your choice. (again, you can always include your favorite protein).  Here are a few to get you started thinking:

One-Pot Pasta with Spinach and Tomatoes - Simple and easy.  Add your choice of protein.

Farfalle with Marinated Feta, Arugla and Toasted Pine Nuts – Marinate the feta ahead of time and toast the nuts ahead of time.  Simple steps to make dinner less of a hassle – can you even call 30 minutes a hassle??  It takes that long to get dinner out at a restaurant, not to mention the cost you’ll be saving!!  I substituted walnuts for pine nuts (I ran out and wasn't going back to the store for the bazillioneth time!)

 

So there you have it.  A few simple tips to possibly get your meal planning in gear.  I definitely don’t have all the answers, but I will tell you this, eating healthy takes a little bit of planning.  Incorporate other family members to help with part of the meal prep (if it doesn’t end up happening on the weekend).  It’s easy to make excuses and it’s easy to pick take-up on the way home from work.  The key is having a little more control where your food is concerned.  It’ll help.  Promise.

Last year kale had its moment.  This year I’d say cauliflower is having its go.  Cauliflower rice, cauliflower crust, cauliflower steak. 

 

I love how a vegetable becomes popular all of a sudden.  I think that radishes are starting to make a swing for popularity.  Okay, maybe I’m wrong, but I do peruse through quite a few social media sites and recently I’ve seen them pickled and roasted.  So I challenge my patients when it comes to vegetables, what new way can you try a vegetable you’ve never tried out?  Many will say they just don’t like vegetables and I don’t buy that.  I do believe vegetables are not the favorite food of everyone, but I do believe we can learn to embrace them and find some we like.  As long as vegetables are  prepared in a way that provides flavor.  Roasting will do that.  So, I set out to roast some radish and see what the fuss was all about.  I first must confess that radish were not my favorite vegetable.  I had tried them raw many a times and knew I needed to set out to find a way to embrace them.  Practicing what I teach.  Roasting the radish definitely made it have a different taste.  And while they weren’t bitter, they just weren’t my thing.  In the radish defense I only used olive oil and pepper.  Some websites use other flavorings – lemon pepper, garlic powder, etc.  I will give them another chance.  It’s possible the lemon pepper flavoring will enhance them in a better way. 

Roasting Radish - here's a recipe to help you out.  Try it out.  You might like it.

Instead of roasting the radish I went an alternate way and tried pickling the radish.  And bingo!!  This is the way I ended up loving them!!  I have tacos quite a bit.  I do love pico de gallo and guacamole for toppings, but was looking for something with a bit more crunch on top.  Pickling veggies was a good way to step up the flavor game.  I loved their crisp, tart flavor.  It added a lot of bang to the taco and for such a simple vegetable too!  I combined 5 radish, 1 shallot – all sliced thin, ¼ cup lime juice, 1 teaspoon sugar, and a pinch of salt.  I admit.  I ate these all by myself and didn’t share one bit.  Make them up as you need them.  The radish turn a vibrant crazy shade of pink.  I found myself liking them fresh and not after sitting for too many days.  Try them out.  Tell me how you like radish – roasted, pickled, or both??

The last comment/complaint from patients is in regards to breakfast.  Many times I’ll have a patient in and they’re skipping breakfast.  I truly believe that starting your day with breakfast simply sets the tone for the day.  Not to mention I do love using the simple example/metaphor of our bodies being like cars.  We need gas/fuel to go, thus we need to eat first thing in the morning.  You’ve gone all night without eating and when you skip a meal it has to go to its alternative fuel sources for you to move.  Why not give it the best fuel possible and start the morning out?  Here come all the excuses again – no time, I’d rather sleep, I’m not hungry.  We could tackle all of these issues one at a time, but for now let’s just have a couple easy recipes handy to have on hand instead of skipping one of the most important meals of the day (solely my opinion). 

Overnight oats – It’s a new way of eating an old favorite.  Here are two recipes you might give a go and see if you like.  Simple prep the night ahead allows for breakfast to be ready in seconds!

Real Simple’s overnight oats withstrawberries and toasted almonds - I use half the amount of fruit as this recipe calls for and I always add more nuts and hemp and/or chia seeds.  It's easy to have too many carbs at breakfast.  The key is balancing your meals with the right mix of carbs, protein, and fats. 

Peanut Butter Overnight Oats – Just a few notes about maple syrup – it's being termed in many websites these days as "naturally sweetened" – maple syrup is sugar, plain and simple.  We have to be careful of our total consumption and a tablespoon in this recipe is just too much.  Start at a ½ tablespoon and maybe even use none – add fruit in the morning, REAL natural sweetness – it’s what I do with those berries that are too ripe.  No food waste in my house..at least I’m trying! 

 

Just a few ideas for you the next time you're thinking, "What do I cook??"  Make sure to have a plan.  Sit down with your family and strategize what foods you all like and include everyone in the meal prep.  Truth be told, we start eating the same things over and over.  It's good to have your "go to" meals, but make sure to throw a new meal in every now and then.  Hopefully this will get you thinking!

 

 

Mother's Day

Mother’s Day

The other day was “International No Diet Day”.  Maybe some of you missed that day or had never heard of it before.  In the field of nutrition it’s a day to call attention to simply eating healthy and ditching the sole focus on losing weight – as we often put too much weight on weight.   The word diet over the years has been often associated with weight loss – “Grapefruit Diet”; “Cabbage Soup Diet”, etc.  But the word diet in essence simply means:

/'dīət/ - the kinds of food that a person, animal, or community habitually eats.

Food, your diet, is your fuel.  I always teach patients to aim for high caliber fuel to help them to be happy and healthy.  The key is practicing variety, balance, and moderation.  I encourage patients to aim to get rid of the terminology that we often associate with food being “good” or “bad”.  There is no such thing as good and bad when it comes to food.  Maybe there’s a healthier choice, but the fact is that we have to include foods that ultimately bring us pleasure, without associating guilt if consuming those foods. 

Mother’s Day is a time each year for us to be thankful for everything our moms have taught us.  It might also be a time of year to reflect on maybe what they didn’t teach us and what maybe we wish they might have – and if you are currently a mom what you hope to instill in your own kids.  It gets tougher and tougher each year to navigate the world of nutrition as there as so many mixed messages as well as this “diet” obsessed culture.  Kids these days will be bombarded with many mixed messages, be it from their peers, adults, or even now from social media.  So in honor of Mother’s Day here is some advice to pass on to your children:

Balance:  I think my mom had a good balance in allowing us to feel like “normal” kids in the neighborhood.  We had hot dogs growing up and while I know she probably cringed giving those to us she also made sure that we had a vegetable with that meal.  It actually turned in to one of our favorite ways to eat hot dogs, otherwise known as “slaw dogs” (homemade coleslaw on top of our hotdog).  It was the subtle message that all foods can fit, but also allowing us to be kids at the end of the day.  Don’t get me wrong, we weren’t eating hot dogs every time we asked for them.  Hot dogs were for special occasions.  The other way we were taught balance was simply by all that my mom was balancing – going to school, being a mom, cooking dinner for us.  I sometimes wondered how she did all that she did in a day.  She made sure to make dinner for us to make sure we were getting the proper nutrition to do well in school and be healthy.  Life is truly a balancing act. 

Variety:  The sky is the limit when it comes to food preparation.  Back to the number one complaint I get from parents:  “What can I do to get my kid to eat vegetables?”  This is where variety is critical.  If you offer the same vegetables over and over it’s a given they’re not going to like vegetables.  There are TOO many vegetables for a kid (or an adult for that matter) to tell me they don’t like ANY.  Find the ones they do like and continue to build from there.  Encourage them to find a new vegetable at the store and figure out how to prepare it.  And always remember even with the same vegetable there can be variety in how you prepare it - Raw carrots versus cooked carrots.  Some kids might prefer them raw, but the minute you cook them they might gag.  I always tell parents to allow their kids to see what it is that they’re giving them.  Expose the kids and make sure the vegetable is on the plate.  But in the same token there are kids that aren’t going to eat it no matter what way you fix it.  That’s where you simply have to outsmart them and offer them another vegetable that gives them the same vitamin.  Vitamin A is in SO many other fruits and vegetables that you don’t have to get worked up if your kids aren’t eating carrots.   Variety not only in the way the food is prepared but also in the foods that are offered as well. 

Moderation:  I was allowed to have Kool-Aid as a kid and soda.  Ooohhh.  Many are surprised to hear that, but it’s true.  (Although now I pride myself on telling people that I haven’t had soda since the year 2000!)  My parents would buy a 2-Liter of soda and it would literally go flat before we could drink it all.  I’ve said it before and I’ll say it again, unfortunately nowadays soda is the norm and is the beverage of choice for many throughout the day (and while I’m picking on soda, you can substitute that in for coffee, tea, juice, fruit punch, etc).  Kids and adults don’t drink enough water.  We as a nation are consuming empty calories from sugared-drinks that are contributing to our obesity epidemic.  We need to flip it around and make water the everyday norm, utilizing soda (or the drink of your choice) in moderation. 

The other way that my mom taught me moderation was with desserts.  My mom loves to bake and if there ever was such a thing as a sweet tooth, well she’s got one (and so do I).  I have a distinct memory of including something sweet in my lunch bag every day when I was younger.  Whether it was a mini-Twix or whether it was a Little Debbie cake, we were allowed things daily but in a moderate amount – it wasn’t a whole Twix candy bar, nor was it both of the Little Debbie cakes.  We were allowed these things in moderation, so that we wouldn’t overdo these indulgences if we had gone without.  I still to this day have a hard time counseling people about the concept of moderation.  Some people are either all or none when it comes to sweets.  They aren’t able to do just 1-2 cookies, rather they end up doing the whole sleeve of cookies and so they choose to not even have any at all.  I try to explain to them that the deprivation can actually be worse.   They’ll still tend to overdo these foods in the end, but it’s finding that balance that will allow them these foods that might be a trigger for overeating.    

Pistacio Ice Cream with Nutella Fudge Swirls

 

Food’s Power – simple basic message, food is fuel.  When I teach kids nutrition I teach them that foods can help them “Go, Grow, and Glow”.  We are starting to see younger and younger a fear associated with food and the possible effect of gaining weight.  Instead of passing these kinds of messages along – kids really do hear everything you say (and see on television, social media, etc) – Those whole wheat pancakes can help them have energy to GO.  The protein in eggs helps them not only grow stronger but also allows them to GROW.  And the fruits and veggies they have throughout the day will help them GLOW, on the outside and the inside.  Food is powerful – it’s a source of energy and it can also be medicinal.   Help kids maintain a balance of nutritious and delicious – healthy foods definitely can taste delicious.  Allow them to have those occasional treats that taste delicious too.  Balance is key.

 

Honor Your Body – It’s important to not only pay attention to what you are eating but also how much you are eating.  Really be mindful with your food – we have too many distractions nowadays and we sometimes stop paying attention to hunger cues our body readily gives us (and kids innately have).  In addition to paying attention to our hunger cues, be grateful for all that your body is able to do – and that means nourishing your body with healthy food.  Release the pressures to ‘diet’, ‘detox’, or ‘cleanse’ in order to look a certain way.  Establishing healthy habits early on allows our kids to be able to really truly honor their body.

And so it’s on this Mother’s Day that I say, “thanks” to my mom for cooking for us when we were little and having instilled naturally in me the concepts of balance, variety, and moderation.  I know I’m a better dietitian because of this. 

 

The Week in Review

I’ve been trying to write my blog every other week.  I always said I’d write when I had a topic.  This past week I missed a week because I was in California and I didn’t really have any pressing nutrition topic to discuss.  This week I still didn’t have an actual topic to discuss but instead started writing about a few things that happened over the past week.  So here it is, random thoughts and events in my life:

This past weekend I went to California to visit my nephews.  I used to live in San Diego and I do miss California.  Going to visit my nephews feels like a mini-vacation.  The bonus is they live in a great destination.   It’s amazing to see how much they’ve grown and changed in such a short period of time.  My one nephew loves to read and any chance he gets he’s immersed in a book.  My other nephew is a bundle of energy at age 5.  I’m not sure how I kept up like I did, but I think I didn’t want to miss out on anything!  From going to the Botanical Gardens and making our own origami boats to race at the stream (Curious George made some boats in a book my nephews had read and my nephew remembered and thought it’d be a good idea for us to bring our own boats.  The origami making ensued.)  to jumping on the trampoline and creating super powers to fight off the “bad guys”, there wasn’t a dull moment in the visit. 

 

 It got me thinking.  They’re so full of energy and they just inherently have the instincts to eat when they’re hungry.  I’m not sure where that gets lost along the way, but somehow it does.  We had our three main meals and if they were hungry they ate, if they weren’t hungry they played with the food.  It was pretty simple.  In between if they were hungry they’d ask for a snack (maybe they didn’t eat enough from the previous meal or maybe they were busy burning off the energy they just consumed or maybe they’re in a growth spurt) – it was simple, if they were hungry they ate!  Now they are pretty normal 5 and 9 year olds and vegetables are not their favorite thing in all the world.  But the truth of the matter is you just have to keep offering them the vegetables and offering them in different ways.  Some days the 5-year old will eat the mushrooms and some days he does not.  It’s the truth.  No need to get riled up when he doesn’t and no need to beg them to eat them, simply keep offering.  Get creative with the vegetables and make sure they’re full of flavor – healthy foods can taste good!  Here are a few to get you started.

Zucchini Crisps, because they do crisp up (even as watery as zucchini is)

Broccoli Tots – because most kidslike potato tater tots so they might want to try it with broccoli. Again,cheese.  Who wouldn’t want to try them??

My flight was delayed on the way back from CA.  I was expected to get in at an appropriate time – ample sleep before the next day, or so I thought.  It ended up being just 5 hours of sleep.  And while my work week was just a four day week each day was BUSY with late nights.  Let’s just say I think I finally wore myself out!  It was the perfect storm – adjustment to the time change, lack of sleep, long work hours – my immune system tried but was finally depleted.  I haven’t been sick with a cold or the flu in over 2 years!  I like to think that I feed myself and am overall healthy so I can fight anything off.  This time, not so much.  Sore throats are the worst.  Everything you eat tastes off.  Then mix in the now stuffy nose and I can’t smell anything – that makes eating more of a challenge.  Resting and blogging today.  Hopefully the worst has passed over.  Aiming to get lots of natural vitamins and antioxidants, I’ve been loading up on all the colors of the rainbow.  Even if I can’t taste it I’m making sure I’m getting it (and not in a juiced form). 

 

One of the spices that has become quite popular in this past year is turmeric.  Turmeric contains loads of nutrients especially antioxidants and anti-inflammatory compounds.  Patients are always asking me how they can incorporate this spice into their routine, since they’re not too familiar with it.  Here are a few helpful hints:

-Add it to a scramble or frittata.  Simply add a pinch of turmeric when you’re scrambling your eggs or tofu.  It’s a great way to start using turmeric – the color is familiar and the flavor will be subtle (just a sprinkle, not too much).

-Toss it on roasted vegetables:  turmeric has a slightly warm and peppery taste.  When I roast my vegetables for the week I simply add in a dash as I do my pepper.  Depends on what I’m using these vegetables for, but if it’s my rice or quinoa bowl, I definitely add it in.  If they’re for my pasta type dishes, I leave it out.

-Add it to rice.  A dash of turmeric will bring color and flavor to a pot of plain rice.

-Sprinkle it on your greens.  If you sauté or braise greens like kale, collards, or cabbage, sprinkle some turmeric in (key word being sprinkle – it WILL stain your fingers – so be thankful the spice container has holes for sprinkling).

-Use it in soups:  another way to add it into your everyday items, adding it to soups will simply make the soups feel more warming (although now that we’re entering spring, you might hold off on this till the fall).

-“Golden Milk” – simmering turmeric with milk and a small amount of honey or agave will make an earthy and comforting beverage – it’s quite popular right now.  I even made it into “ice cream” – the funny story is I let my “ice cream” melt and simply had it as a drink.  I actually enjoyed it more this way.

 

 

Every day is EARTH day!  This past Friday was Earth Day.  I’m always telling people that every day is EARTH day.   Here are a few small changes that we each can make.  When we all come together with these changes the results will be helping to preserve Earth.  We are all connected. 

·        Use reusable bags.

·        Turn your computer off.

·        Go outside – when you connect with Earth you are more likely to feel a responsibility to protect it.

·        Go Meatless – at least one day/week.  Following a plant-based diet would cut down on food-related emissions by 70% (according to Oxford University).  A plant-based diet is healthy for your body and good for the environment.

·        Recycle – how many people are actually doing it all the time?  Make a conscious effort to recycle versus throwing it in the trash for convenience.  My goal is to remember to bring my coffee cup when getting coffee at a coffee shop.  Small changes, big difference.

·        Bring silverware to work – that’s right, stop using plastic as much as possible.  There are glass storage containers, glass water bottles – this helps avoid the toxins in plastic while also reducing the overall production. 

·        Compost your food!

·        Save water by taking fast showers, running full loads of laundry, and always brushing your  teeth with the water off.

Remember each and every one of us can make changes.  Live more sustainably and in return be kinder to our Earth because EVERY day is EARTH day.

 

I’m always searching the internet/social media for recipes.  I follow lots of food bloggers (probably too many at this point) and round up my recipes that I’ll try for the week.  I’m behind and have a stack of “to try” recipes because I can only make so much food (and probably because I’m following too many people).  The other reason I try recipes is to pass them on.  If I’m able to find a “keeper” recipe why shouldn’t others be able to access easy to make, healthy recipes?  Here are a few I’ve found just in the last couple of weeks.  Mind you I did alter one of the recipes because even though it’s overall healthy, I’m constantly trying to balance the carbohydrate with the protein and fat.  Some recipes these days are still carbohydrate heavy.  While I never isolate any one nutrient, I am more conscious of carbohydrates (seeing as I work as a diabetes educator) - we've got to lessen the load of carbohydrates at meals.  When food is balanced with all nutrients you feel fuller longer and satisfied. 

 

Cashew Butter Granola - I used one less tablespoon of the maple syrup and a little more cashew butter.  Today I ate it in my plain full-fat yogurt.  Delish.

 

Coconut Cashew Energy Balls - not even on purpose did I plan that they were the same flavor! I only used 5 Medjool dates and added one more tablespoon of the cashew butter.  These were great for having on the plane as a quick snack (with all the delay).

 

Homemade Enchilada Sauce - Still keeping to my “trying to make everything homemade”.  I made this homemade enchilada sauce by cookie and kate.  I’m making the rest of the filling for the enchiladas now and can’t wait to try the finished enchiladas!

 

Homemade Taco Seasoning - I'll be honest, I can't remember where I found the homemade taco seasoning mix recipe.  But when I just “googled” it right now, tons popped up.  This one by the Pioneer Woman, Foods and Friends, is quite similar to the one I used.  It’s so simple with all the ingredients people tend to have right at home in their pantry.  Make some up and you’re good to go for Taco Tuesday.  The benefit of making your own?  Controlling the sodium.  The packaged ones are loaded.  This way you have the control and can alter the other spices so it’s not without flavor! 

That was my week in review.  Random musings in the day to day life of a registered dietitian and diabetes educator.   Packing my lunch now, soba noodle bowl, and going to bed early.  I need my rest.  Have a great week!

 

 

 

 

Homemade

I have been subscribing to CSPI, Center For Science In The Public Interest, for the last 10 years.  I call them the Nutrition Watchdog or the Nutrition Police.  Sometimes family members joke I’m the food police.  CSPI is “an aggressive non-profit consumer organization conducting innovative programs in nutrition and food safety.”  If you read their newsletter or follow them on social media, they’re there to give you some of the latest and most update nutrition information.  They also go after the industry for false claims.  One recent lawsuit was against General Mills:

http://cspinet.org/new/201511091.html

They boasted that Cheerios Protein had 11 grams of protein; four of those coming from the milk, leaving seven grams from the cereal.  The portion size compared to regular Cheerios wasn’t equivalent making the appearance seem greater in regards to protein.  In reality, Cheerios Protein had 17 times as much sugar as original Cheerios.  Consumers thinking they’re buying something healthier when in reality are buying a more expensive product that’s less healthy.  CSPI’s other complaint is a commercial showing a child eating Cheerios Protein getting “fueled up” and racing off to school – this type of advertising is false and misleading.  It’s these false claims that CSPI investigates and helps consumers know fact from fiction.  Their latest newsletter helps read through the fine print with a few items.  The problem is that foods sound healthier than they really are.  And the fact is that it’s hard to know as a layman what to buy when you’re at the grocery store.  It’s confusing.  And people do want to eat healthier.  Here are a few foods that sound healthier than they really are.  And after, I’ll talk a little about my experience with making a few homemade items (instead of even having to navigate the packaged products at the supermarket).

“No Nitrate or Nitrite Added” – many bacon labels and even luncheon meat packages have these listed as a marketing tool for consumers.  So are they lying and are there really nitrates (or nitrites)?  Yes.  They list it in teeny tiny print and in a hidden way you won’t think is harmful – celery powder.  Yep, celery powder.  Celery powder (or juice) is naturally high in nitrite.  Nitrite is a preservative added to food to stabilize the red color in cured meat (otherwise it’d look gray).  Adding nitrite to food can lead to small amounts of potent cancer-causing chemicals called nitrosamines.   The bottom line is that NO bacon is nitrate – or nitrite- free.  Sorry not sorry.

Green juice – do they even have any greens? This whole green juice, green smoothie trend is big.  See previous blog, http://www.rd411.blogspot.com/2016_02_01_archive.html - but oh, how I’d wish it’d stop.

But in the meantime if you aren’t at home making your own green juice, companies are out there making them for you.  At a high cost.  This particular brand, Suja, that CSPI reviewed, sells for roughly $5 for a 12-ounce bottle at many stores – Whole Foods, Safeway, Target, etc.  Many of their green juices, Green Supreme, King of Greens, and Mighty Greens – have cheap apple juice as the FIRST ingredient.  And their Suja Power Greens while it may not have apple juice, it does have more cucumber, celery and grapefruit juice than it does any juice made from spinach, chard, or kale.  The bottom line, and what I’ve been saying for quite some time now, EAT your greens.  Juicing and smoothies (bowls included) removes the complete goodness that these vegetables give to you – fiber!!  And not to mention chewing plays a critical role in digestion that liquids aren’t able to do.  The juicing/smoothie trend needs to end.  I’m just a little passionate about this one.

Eat Your Vegetables…as a chip – You heard me right.  A company advertising that they “combine an amazing chip taste with so much veggie goodness”.  Remember the old saying, if it sounds too good to be true it probably is?  This fits the bill.  They claim they have 8 delicious veggies in every ounce.  What they fail to tell you is that the chips have more dried potatoes (technically a carbohydrate), rice and oil than actually any vegetables!  CSPI joked that the company Snikiddy should change their name to Sneakiddy.  Chips disguising themselves as healthy has been around for years.  Chips are highly processed foods, whether they are baked or fried, and they need to be treated as such.  Chips are far from being a health food.  And to think you’re getting vegetables in a chip?  Shameful.  Veggies come from the produce area in the supermarket, not the chips and snack aisle.

Back to Nature – CSPI reviewed a product by this company.  Their motto is as follows: “For over 50 years, Back to Nature has passionately created foods with whole-some grains, real nutrition, and the delicious flavors of nature free from artificial ingredients.”  This leads us to the question is white flour, cane sugar, and palm oil healthy?  Me thinks not.  Many of their cookies do use this in their products and while some of their cookies have some oats or other grains, the majority do not.  Please do not also be fooled by this notion that cookies are healthier without high-fructose corn syrup.  Brown rice syrup and cane sugar are no better.  I can’t wait for the Nutrition Label to start showing the amount of added sugar in products.  So, let’s be real here.  As CSPI states, “a cookie is a cookie.  Don’t kid yourself into thinking that some have ‘real nutrition’.”  Not to isolate Back to Nature, this holds true for Annie’s and Newman’s Own as well.

Navigating all the new products in the supermarket can be tough.  Their labels are confusing and the bottom line is the marketing people want you to buy their product.  I have a cereal box in my office (to show for this very reason).  It claims to “boost a healthy metabolism”.  What it doesn’t tell you is that if you were to eat a normal sized portion you’d almost be getting all of your carbohydrates for the day in one meal.  How does that boost a healthy metabolism?   Marketing a product to get you to buy it, that’s how – it sure sounded good!  

At the start of this year, I challenged myself to start making things homemade, as much as possible anyways.  I know time is of issue for people and many times convenience is the driving force when buying products at the grocery store.  So this homemade thing might not be for everyone, but I do challenge people to make things homemade when they can.  I think it actually started with homemade cheese-itz if I’m really being honest.  I wanted a cheese cracker I could eat that didn’t have so many additives, trans fat, etc.  While mine didn’t turn out the 1^st time I didn’t get dejected.  It only made me that much more determined to keep trying new recipes and try ones that I’d be successful at.  Baking is not my forte.  I don’t know if I have just have trouble with rolling out the dough or making sure the yeast is at the right temperature? I’m really not sure yet.  So again I started making recipes that would be almost fail proof.  I’ve been making “energy” bars for the longest.  They’re so simple to make and I can add the amount of dates and nut of my choice in the right ratio for what I need (more carbs or more protein, all depends on my activity).  But now the homemade has spread to everything from homemade marshmallows to homemade jelly and even homemade bread.  

 

The bread still needs work (or maybe I just need a bread maker?) and some things I made just to test myself, for if ever a need arose to have homemade marshmallows.  Am I right?  The truth is, I believe everyone can still improve upon their health.  And for me, I eat healthy day in and day out, making all of my food and rarely eating out.  However, I was relying on a few shortcut type items in my pantry and decided that for me this would be an area I could improve upon.  Not to mention that being in the kitchen and trying some recipes out has allowed me to teach my patients through application – showing a kid how to try a vegetable out in an alternate form – I admit as a dietitian I did not like radish until just recently.  I wanted to like them and would keep trying to add them in salads for the crunch, but the honest truth?  I didn’t like them raw.  That is until they were “pickled”. 

And that’s what I tell some of my patients, adults and kids.  Find the form of the vegetable in the way that you like it. There are TOO many vegetables out there for people to tell me they don’t like them.  Of course I don’t have to like every vegetable, but I do think that’s a prime reason as to why people think they don’t like vegetables.  I can now say I like radish.

Some of the food I’ve been making homemade people might look at and say that it isn’t healthy (and I have been told that), but the truth is that this is my road to becoming healthier and a challenge to myself.  Teaching people as I’m learning through this process has only been a bonus.  I’m a dietitian and people are always looking at my food and what I eat.  I try to teach people that food shouldn’t be labeled as “good” or “bad” and that all foods can fit.   I model what I teach and I hope that’s what people truly learn from.  Variety, balance, and moderation are truly a motto that I live by.   Homemade ice cream?  Of course it can fit.  I made a homemade green tea, matcha, ice cream the other day that only had 4 ingredients – Thanks Martha!  Sure there was cream and sugar (hint hint, that’s what goes into ice cream), but it was less processed than any ice cream you’ll find in the supermarket.  Not to mention, it was a flavor I actually wanted to try.  

 

I know not everyone can make everything homemade all the time.  I get it.  I hope what you take away from this is the idea to maybe pay more attention to the ingredients in products you are buying.  CSPI helps steer you in the right direction.  Here's one of their reviews on pasta sauces:

 

http://cspinet.org/nah/pdfs/pastasauce.pdf

Don’t be fooled by the marketing.  Intend to choose products with the least amount possible in their ingredient list.  And maybe, just maybe, you’ll aim to make something homemade this week.  Make the time; you’ll be glad you did.

My homemade journey continues.  I must master homemade bread - that Irish Soda Bread was no-knead.  That doesn't count. 

 

National Nutrition Month 2016 - Savor the Flavor of Eating Right

 

National Nutrition Month® - 2016

“National Nutrition Month® is a nutrition education and information campaign sponsored annually by the Academy of Nutrition and Dietetics.  The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits.  “Savor the Flavor of Eating Right” is the theme this year – encouraging everyone to take the time to enjoy food traditions and appreciate the pleasures, great flavors and social experiences food can add to our lives.  How, when, why and where we eat are just as important as what we eat.  Develop a mindful eating pattern that includes nutritious and flavorful foods – that’s the best way to savor the flavor of eating right!

Savor - /sāvər/ taste (good food or drink) and enjoy it completely. 

When was the last time you actually savored your food?  And I’m not talking about the last time you went to a really fancy restaurant.  I mean when did you really enjoy your meal completely?  Too many times stress becomes involved when there is food involved.  Think about dinner time – it’s a rush to get home from work/school, figure out what you’ll eat, and then there’s h.w. for the kids, and the rush to get them down for bed – that’s stressful.  So how can you savor your food?  The goal is to gain awareness with our food and aim to be more mindful.  Too many times we are not only stressed about the food itself but also our weight or our health, and eating in turn becomes a source of stress versus a source of life.

Stress shuts down blood flow to the digestive tract in order to preserve more blood flow for the muscles during the “flight or fight” response.  In turn, many good nutrients are not absorbed under stress, and some hormones necessary for transporting and using food may not be produced.  So what’s the solution to all this stress?  Mindful eating.  Mindfulness means being aware of your body and your environment and what is happening NOW.  Simply put it’s being present.  How does that translate to meal time?  It means slowing down and tuning in to the first few bites of whatever you’re eating.  How many times do we eat in front of our work computers or with the TV on?  We all are guilty of doing this.  The real missing ingredient is attention; not more food.  The goal is to have mindful awareness of every aspect of the food itself. 

Mindful Eating:  Savor – Turn your senses on!  Enjoy the taste, smell, texture, and look of each bite.  Too many times we are not tuned in to our food and being mindful allows you to tune in to your food, not the computer and not the TV.

Feelings – How does your stomach feel?  Are you energized or sluggish?  Are you full?  Body awareness will keep you from overeating while adding to adding to the relaxed state you are trying to cultivate.  Watching TV, sitting at your computer, perusing social media – they all take your attention away from your food and your body.  It’s the exact opposite of mindfulness.  Don’t be tempted.  The devices can wait.

Attitude of Gratitude – Take time before eating to give thanks.  By giving thanks it turns your attention to the meal.  Our bodies make a switch from the sympathetic [stressed] to the parasympathetic [healing] nervous system, which allows for better digestion. 

Focus – Try not to talk and not to look around.  It really is all about the food.  I’m not saying not to talk to those around you, but do realize you are there to eat and enjoy the food that is nourishing your body.

Slow Down – It takes at least 30 minutes to make dinner (or more) and just 5 minutes to scarf it down.  Am I right?  Well that’s what it feels like anyway.  A study in Japan showed that the faster people ate, the more likely they were to have metabolic syndrome:  elevated blood pressure, blood sugar and weight.  Yes we’re pressed for time but make time to eat.  When you do take your time you’ll notice you start to feel full sooner.  You’re giving your body time to register the message (sent to your brain) that you truly are full and the food might even be giving you more pleasure.  Sloooow doooown.

 

 

If your mind is always racing it might be hard to suddenly become mindful at mealtime.  I am always encouraging my patients to practice meditation.  Meditation will help you be mindful when eating.  There isn’t any big trick to meditation.  You simply sit and focus on your breathing (object or a single thought).  When distracting thoughts come, which they will, gently let them go and come back to your breathing.  Mindfulness promotes balance, choice, wisdom, and acceptance of what is. 

Mindful eating helps you digest and absorb your food better.  You’ll begin to enjoy your food more and feel less tension.  It might not be easy at first, but practice and see what happens.  Begin to truly understand what it means to savor your food.

Flavor -  What brings flavor to your food?  Salt is a flavor enhancer, but too much salt is not always a good thing.  So what other spices can we use to bring flavor to our food?  Common herbs and spices may also help to protect against certain chronic conditions, such as cancer, diabetes, and heart disease.    Herbs are from plant and plant parts.  While spices often come from the seeds, berries, or roots of the plants.  Using herbs and spices expands your palette and allows one to cut back on salt, sugar, and fat without sacrificing flavor.  What are some of the spices you should try if you aren’t already?

Serrano Chili/Chili Powder – These peppers are known for their bold, spicy heat.  You can find them smoked and then ground into a fragrant powder.  It will add a rich, smoky flavor with just a little heat -  A little will go a long way, so add gradually.  The compound found in chili peppers, dihydrocapsiate, has been shown in studies to boost fat-burning capacity (when people ate it three times/day).  The other benefit?  Capsaicin, the ingredient in chili peppers that adds the heat, has been shown to lower blood pressure in lab animals.  Add chopped pepper to chili, burgers, soups, stews, salsa, and egg dishes.

Turmeric – is the root stalk of a tropical plant in the ginger family.  It adds a bright golden color and a pungent flavor.   Curcumin is the main component in turmeric and this is where the attention should be focused.  Curcumin is responsible for the medicinal properties that’s it’s been shown to have:  prevention of various cancers, improving IBD (inflammatory bowel disease), improve liver function, CVD benefits, the list goes on. Turmeric is loaded with antioxidants, nutrients, anti-inflammatory compounds, and phytonutrients, all of which lead to its powerful medicinal properties.  *Side note* Turmeric may have an interaction with anticoagulants/antiplatelet drugs, i.e. Plavix, Coumadin), which may increase the risk of bleeding for some.  Speak with your physician if you think this may impact your lifestyle and especially if you plan to eat loads of it!  You can add turmeric to Southeast Asian recipes, including curries, soups, rice dishes; and vegetable, chicken, or lentil dishes.

 

Cinnamon – Is prized for its sweet and spicy taste and aroma.  Some research shows that cinnamon may lower blood sugar levels, may lower cholesterol levels, and has been shown to reduce inflammation and fight bacteria.  It’s still unclear what the implications are for people.  But what is known?  It’s something easy to add to your coffee, your oatmeal, or your yogurt and incorporate into your daily life. 

 

Coriander – This herb’s seeds have a mild, toasty, slightly lemony flavor.  Researchers are investigating whether coriander may lower cholesterol.  You can use ground coriander in soups, stews, and casseroles.  The crushed seeds are also delicious when added to marinades or dressings. 

 

Garlic – New studies are showing that garlic has been linked in reducing the risk of heart disease – not only to slow the development of atherosclerosis but also in reducing blood pressure.  The compound in garlic, allicin, is the active ingredient and what gives garlic its distinctive odor.  There are many ways to add garlic into your daily cooking – sauté in stir-fries, soups – it’s the base to add with onion to almost any dish!

 

Ginger – seems to aid digestion and saliva flow.  It has also been shown to reduce nausea and vomiting (easing an upset stomach).  There’s also strong evidence that ginger may ease osteoarthritis pain.  No optimal dose has been set for ginger (or the other spices for that matter).  Ginger can be added to your teas, marinades, dressings – it’ll definitely spice up your meals.

 

There are SO many more herbs and spices that are still being studied – cardamom, cumin, oregano, garam masala, smoked paprika, coriander…and MORE.  So, if you want to spice up your life and enhance your health, add some root, bark and plant derivatives to your diet.  Herbs and spices add some pep to your meal and along the way may come with proven health benefits. 

 

Eating Right – I think this sounds easy enough to understand, but are we really eating right?  I see many patients day in and day out that think they’re eating right only to come into a nutrition session with me and leave with many ideas of what they need to adjust/change. 

Michael Pollan has 7 food rules that he teaches people(and I use to teach people)  to follow and I think this will help people to start “eating right”:

Eat REAL food – vegetables, fruits, whole grains, and yes, fish and meat.  AVOID “edible food-like substances”.  In Michael Pollan’s words, here’s how:

1.     Don’t eat anything your great grandmother wouldn’t recognize as food.  That box of processed food you’re picking up.  You know the one.  The one that has more than 15 ingredients, some of which you can’t name.  Yeah, don’t buy it.  Obviously I tell people to buy as much fresh food as possible.  If buying something in the package aim for it to have as minimal an amount of ingredients as possible.

2.     Don’t eat anything with more than five ingredients, or ingredients you can’t pronounce – similar to the above rule.  Again, we’re in a day and age now where the food industry keeps making new products.  If you buy it they’ll keep making them.  They’re putting ingredients in our food that have been linked in studies to be addictive – fat, sugar, and salt people.  Be aware.  Convenience is a critical point when people are shopping and it’s understandable to buy a few items to make short-cuts when cooking.  But when your whole shopping cart is full of processed food, we’ve got a problem.

3.     Stay out of the middle of the supermarket; shop on the perimeter of the store.  The middle is where all the packaged, processed food is at.  Real food is on the perimeter – think your produce department – that’s where you should be spending more of your time and filling up your cart!

4.     Don’t eat anything that won’t eventually rot.  Just today I went to toast a slice of bread.  Mold.  I couldn’t be mad at the bread for going bad.  That’s what it’s supposed to do.  I have to admit I was surprised though.  I haven’t seen mold on bread in a while now (I am trying to make more of my food homemade, but bread has been my nemesis.  Eventually I will be making my own homemade bread!) As Pollan says, “things like Twinkies that never go bad aren’t food.”

5.     It is not just what you eat but how you eat.  See mindful eating above.  Take time to enjoy your food, your family – those around you, and focus on the food in front of you.  It’s important to be present at meal time.  TV, computers, and social media should be turned off.  Rather tune in to the food – it might just even taste better.

6.     Families traditionally ate together, around a table and not a TV, at regular meal times.  It’s a good tradition and one that’s fallen to the wayside – whether it’s the kids’ baseball games during the week or parents who are working late.  Aim to have dinner with the people you love. 

7.     Don’t buy food where you buy your gasoline.  In the U.S., 20% of food is eaten in the car.  We are a nation that is always on the go.  Meal planning/prep is now a thing on the weekends (via social media) and it’s important to plan your meals for the week to avoid things like this from happening:  eating on the go and eating what’s available (for some the only option might be a gas station). 

I often summarize at the end of my nutrition consult with a few more of Michael Pollan’s words – “Eat food, not too much, mostly plants.” These are words to live by and are the true essence of what it means to “eat right”. 

So during this National Nutrition Month I challenge you to really “Savor the Flavor of Eating Right” – whether your goal is to practice more mindfulness while you eat, or whether you try to really flavor your food with new herbs/spices, or even if you start to simply reflect on how you can start to “eat right”. Remember that it’s how, when, why, and where that we eat that is just as important as what we eat.  Happy National Nutrition Month!