Blog: From A Dietitian's Perspective

Follower Sunday: “Thank You Readership!” Cheryl Forberg, RD Shares Her Heart and Peachy Kefir Smoothie Recipe with From A Dietitian’s Perspective

2011-05-29T15:54:00.001-04:00

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.” It is also a way to “Pay it Forward.” Today, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. It is my pleasure to introduce to you this week, my friend and Colleague, Chef Cheryl Forberg , RD and her recipe: “Peachy Kefir Smoothie.”

©Photo: Cheryl Forberg, RD.

ABOUT CHERYL FORBERG, RD

Cheryl Forberg RD is a New York Times bestselling author, a James Beard award-winning chef and nutritionist for NBC's The Biggest Loser. Her role is to help overweight contestants transform their bodies, health and ultimately, their lives. A culinary expert and registered dietitian, she has shared cooking and nutrition tips with the contestants and viewers for ten seasons.

After graduating from the California Culinary Academy (CCA) in San Francisco, Cheryl embarked on a European apprenticeship journey, which culminated in stints at top French restaurants from Champagne to Strasbourg. Upon return to the United States, Ms. Forberg was chosen for the opening team of Postrio, Wolfgang Puck's first venture in northern California.

A passionate interest in healthy cooking led to her exodus from restaurant kitchens and an entrée to some of the most prestigious households in America. During this period Cheryl held the coveted position of Private Chef for Lucasfilm, Ltd. in northern California. She went on to earn a degree in Nutrition and Clinical Dietetics and an RD (registered dietitian) credential from the University of California at Berkeley. As a former research dietitian at Cedars Sinai Medical Center in Los Angeles, she had the opportunity to integrate her scientific background into recipe creation for a variety of dietary protocols. This distinctive skill set enabled her to extend her culinary expertise beyond celebrated restaurant kitchens into the creation of inspired recipes that are also healthful. She has developed a clear and concise recipe format, easily understood by novice students.

A food and nutrition journalist, Cheryl's writing and recipes have appeared in mainstream culinary and health publications, including Sunset, Health, and Prevention magazines as well as the Washington Post. She is on the advisory board for Prevention magazine.

Cheryl co-wrote the eating plan for The Biggest Loser. She has written or contributed to eleven books, including The Biggest Loser: The Weight Loss Program, The Biggest Loser Complete Calorie Counter, The Biggest Loser 30-Day Jump Start and Positively Ageless: A 28-Day Plan for a Younger, Slimmer, Sexier You. Her latest book is Flavor First

She writes a weekly blog of cooking and nutrition tips at http://www.cherylforberg.com/blog/ She lives in Napa, California.

©Photo: Cheryl Forberg, RD.

Recipe developed and reprinted for use with permission by Cheryl Forberg, RD.

Peachy Kefir Smoothie

If fresh peaches aren’t available, frozen are fine – just eliminate the added ice.

Yield:2 cups

Ingredients:

1 cup plain lowfat kefir

1 large peach, diced (about 3/4 cup diced peaches)

2 teaspoons agave nectar (optional - dependent on sweetness of fruit)

½ teaspoon pure vanilla extract

pinch nutmeg

3 ice cubes

Nutrition Facts:

Calories 90

Total Fat g 1.5

Sat Fat g 1

Cholesterol mg 5

Sodium mg 70

Total Carb g 14

Dietary Fiber g 1

Sugar g 12

Protein g 5

Calcium 15%

Iron 2%

Vitamin A 6

Vitamin C 8%

Thank you, Cheryl and please visit her ,

-Anthony

Meal and Snack Ideas on Your Road Trip

2011-05-28T20:48:00.001-04:00

Colleague Dr. Felicia Stoler states that a long road trip can play havoc with your body, disrupting everything from your sleep patterns to your digestive system. This happens in part because of the change in eating pattern. Feeling bloated? Low fiber fast foods can do it; while the children get “super hyped up” from just the hidden sugars in many foods.

She reports that there are many healthy snack options suitable for long car trips or that slide easily into your airport carry-on bag. Her favorites include:

Chips, crackers, pretzels or popcorn. If you don’t have the willpower not to eat the whole bag, prepare smaller portions in sandwich bags.
Peanut butter and jelly sandwiches on whole grain bread. Slice in quarters for easy handling.
Fresh Fruit; Apples and Bananas gravel well.
Dried Fruit. Shelf-stable fruit cups or apple sauce
Homemade granola
Veggies
Tuna or Salmon in foil packets
Nuts & seeds
Dehydrated edamame or chick peas
Bars and/or oatmeal packets

We are all Reminded: Plenty of foods travel well, taste great and are good for you—have fun, too!

Happy eating on your road trip and thanks Dr. Stoler,

-Anthony

Source: Dr. Felicia Stoler The Wellness Advisor Spring/Summer 2011

The EGG Nutrition Center Launches: A Nutrition Unscrambled Blog—A–Go-To-Resource

2011-05-28T11:04:00.001-04:00

Nutrition Unscrambled is a go-to resource for both health professionals and consumers who are interested in learning about the latest in nutrition science – particularly related to eggs.

Be sure to check this site out!

-Anthony

A Must Read: Boomer Be Well by Susan M. Piergeorge, MS, RD

2011-05-27T16:27:00.001-04:00

I’m excited to let you know that my friend and colleague, Susan M. Piergeorge, has written Boomer Be Well!

Our colleague, David Grotto, states that “Piergeorge has just written a Boomer Manifesto…a great go-to, resourcy-sort-of-guide!”

As Susan has stated, the Baby Boomer Generation has hit the magic 65… and there is no slowing down this generation! They are realizing the aging process can be delayed by maintaining their health and vitality, along with warding off conditions such as high blood pressure, diabetes, osteoporosis, insomnia and arthritis. Boomer Be Well is a must read resource for food, nutrition and lifestyle.

Boomer Be Well is available in all major online bookstores and from Susan at susanpiergeorge.com.

Happy Reading,

SCHOOL’S OUT! Help your kids eat right all summer long

2011-05-24T13:01:00.001-04:00

CHICAGO – Tests are over, grades are in and, for millions of kids the freedom of summer has begun. But don’t let your family’s healthy eating habits take a vacation this summer. The summer break is great for spending time with your kids in the home, helping them understand the importance of healthy eating and showing them how they can make their own healthy and tasty meals every day.

Kids Eat Right, a joint effort of the American Dietetic Association and its Foundation designed to help end childhood obesity, provides you and your family with valuable tools to learn the basics of shopping smart, cooking healthy and eating right.

“For many families, the summer break can lead to a disruption of the normal routine and a diversion from the eating habits established during the school year. It is important to maintain regularity with your family over the summer months, ensuring everyone is eating the foods they need when they need them,” says registered dietitian, Katie Brown, ADA Foundation’s national education director. “Kids Eat Right provides families with the tools they need to maintain a healthy eating plan all year long.”

Centered on a “SHOP, COOK, EAT” principle, Kids Eat Right is designed to bring families together for nutritious meals each day by providing simple, easily accomplished tasks. With age-specific content developed by registered dietitians—the nation’s food and nutrition experts—the Kids Eat Right website gives parents a one-stop-shop for finding the most nutritious foods, preparing them in a way your kids will love, and helping the whole family understand the fundamentals of eating right.

Parents are encouraged to visit the Kids Eat Right website (www.KidsEatRight.org) to find practical tips, articles, videos and recipes from registered dietitians, posted each week to help families enjoy summer break without breaking their healthy eating plan. The campaign also features social media outreach through Facebook and Twitter encouraging healthy eating and healthy lives.

“One of the best ways to teach your kids about eating healthfully is to involve them in every step of the process, and Kids Eat Right is your tool for learning how to do this,” says registered dietitian and American Dietetic Association Spokesperson Amy Jamieson-Petonic. She offers tips to involve the entire family:

Bring your kids shopping with you, and let them pick out the healthy foods they like, especially the bounty of fresh fruits and vegetables available during summer months.
Have them help in the kitchen when preparing meals with age-appropriate tasks, letting the older kids chop and cook foods and the younger kids mix ingredients and set the table.
And most importantly, sit down as a family and eat together. According to a recent study in the Journal of the American Dietetic Association, eating together as a family during adolescence is associated with lasting positive effects on nutritional quality in young adulthood.

“And don’t forget about one of the most important parts of living a healthy lifestyle—physical activity,” says Jamieson-Petonic. “Your kids should be getting at least 60 minutes of physical activity most days of the week. So, don't let them spend the summer sitting on the couch.”

Jamieson-Petonic says you should encourage them to get out and enjoy the benefits of being physically active with these tips:

Sign kids up for local sports leagues or camps.
Participate in family activities like swimming, tennis or biking.
Organize neighborhood events like kickball or softball games.

In conjunction with Kids Eat Right, and with support from MetLife Foundation, the ADA Foundation launched the RD-Parent Empowerment Program in select schools in the Chicago, New York and Houston areas. The RD-Parent Empowerment Program brings registered dietitians into the schools and communities to provide the knowledge and skills that will empower families to make positive, sustainable changes in eating and activity patterns of their children.

For more information, visit KidsEatRight.org

To schedule an interview with a registered dietitian and ADA Spokesperson, contact ADA’s media relations department at media@eatright.org or (800) 877-1600 x4769.

Media contacts: Ryan O’Malley, Allison MacMunn

800/877-1600, ext. 4769, 4802

media@eatright.org

Follower Sunday: “Thank You Readership!” Guest Chef Gita Patel Shares Love of Traditional Vegetarian Lifestyle & her Sweetness mixed-in with Edamame

2011-05-22T14:58:00.001-04:00

ABOUT: Gita Patel MS RD CDE LD

Gita partners with individuals and organizations that need the science of nutrition translated into a healthy vegetarian lifestyle.

She was raised in a traditional vegetarian family in India and her first experience with food involved health and medicine. For most of her adult life, she has helped her family, patients and other health professionals incorporate the health benefits of a vegetarian lifestyle. She teaches nutrition through vegetarian cooking in a variety of venues including television and enjoys sharing her knowledge through a combination of education and practice. With current research connecting the effect of what we eat on how we feel, she believes that food preparation is the one place where we can reflect daily on that fundamental relationship. She was one of 4 finalists in the Cooking Light (magazine) healthy cook of the year contest.

PROFESSIONAL STRENGTHS

Knowledge: Solid and current background in the current research findings as well as proven ancient traditions in good health and nutrition. Gita has expertise in “Feeding Health” in diabetes, women’s health, vegetarian nutrition, healthy aging, gastrointestinal problems with food allergies, food sensitivities and food intolerances and multiple sclerosis. She incorporates functional nutritional medicine principals in her practice.

Stir Fried Vegetables with Edamame

Serves 6

Ingredients:

2T olive oil

1 tsp. cumin seeds

3 cloves garlic chopped

½ jalapeno pepper sliced in half

11/2 C fresh corn kernels

¼ tsp. turmeric

¼ tsp. salt or to taste

1C thawed frozen edamame

3C cut fresh zucchini

1C cut fresh sweet red bell pepper

1C chopped (with tender stems) cilantro

Juice of ½ a lemon

Method:

1. Wash the fresh vegetables, cilantro, lemon and jalapeno pepper.

2. Take the corn off the cob, measure 11/2 C and set aside.

3. Thaw 1C frozen edamame.

4. Cut the zucchini and red pepper. Peel the garlic cloves.

5. Chop the garlic and cilantro. Slice half a jalapeno in half.

6. Add jalapeno, salt and turmeric to the corn.

7. Assemble all the ingredients.

8. Heat a 2-3 quart skillet or pan on medium high heat with 2T olive oil and 1 tsp. cumin seeds.

9. When the seeds begin to change color add chopped garlic and turn heat to medium.

10. Fry the garlic for a minute and add jalapeno and corn. Stir and cook covered for 2-3 minutes.

11. Stir and add edamame, zucchini and red pepper. Stir and cook covered for 3-4 minutes.

12. Before serving add chopped cilantro and fresh lemon juice, stir to mix all the ingredients.

13. Serve the vegetables with a meal over rice, quinoa or millet. Enjoy leftovers for lunch in a pita pocket.

Variations and Options:

1. Eliminate the jalapeno for those individuals who may not like the heat of the pepper.

2. Substitute cayenne pepper for the jalapeno if you like.

3. Substitute fresh ground black pepper or mild paprika for the jalapeno.

4. Substitute chopped onion for garlic.

5. Substitute either basil or parsley for cilantro.

6. There are 61/2 C of vegetables, so you can substitute any other combination of vegetables.

7. Substitute 1C sprouts for 1C zucchini.

8. Substitute canned beans for the edamame.

Gita Patel MS RD CDE LD CLT

Vegetarian Diabetes Educator

Author, Consultant, Speaker

www.feedinghealth.com

gita@feedinghealth.com

Providing Solutions for Feedinghealth

Thank you Gita,

Cook’s Corner Recipe: Whole-Grain Shells with Goat Cheese & Walnuts

2011-05-18T11:24:00.001-04:00

Servings: 6 Main Dish Servings

Ingredients:

1/2 Cup walnuts chopped
2 cloves garlic chopped
1 Tablespoon extra virgin olive oil
1 box medium whole-grain shells
1 lb. frozen peas
6 oz. goat cheese, softened
salt and pepper to taste

Preparation:

Heat covered 6-quart pot of water to boiling on high. Add 2 teaspoons of less of salt.
In 8 to 10 inch skillet, combine walnuts, garlic, and oil. Cook on medium until golden and fragrant, stirring occasionally. Stir in 1/8 teaspoon each freshly ground black pepper.
Add pasta to boiling water in pot. Cook 1 minute less than minimum time that label directs, stirring occasionally.
Add peas; cook 1 minute longer. Reserve 1 cup pasta cooking water. Drain pasta and peas; return to pot. Add goat cheese, 1/2 cup cooking water, 1/4 teaspoon of salt and 1/4 teaspoon of freshly ground black pepper. If mixture is dry, toss with additional cooking water.
To serve top with garlic-and-walnut mixture.

Nutritional Analysis:

430 calories, 20g pro, 59 g carbohydrate, 15g total fat, 5g sat fat, 9g fiber 13mg cholesterol, 350 mg sodium

Source: Good Housekeeping; March 2011.

Follower Sunday: “Thank You Readership!” Chef Kevin Church Shares Heart and Expertise For Vegetarians with Blog “From A Dietitian’s Perspective”

2011-05-15T14:29:00.001-04:00

Main Course

Chef Kevin shares with us that whether you are a fan of soy products or not, it can be very fun creating classic dishes, or something completely new while adhering to a vegetarian diet. It is important throughout the day, and especially in these main courses to keep the balance among the necessary energy sources for our bodies. This is a favorite dish I have created over the years.

Potato and Tofu Rosti, Red Onion Jam, and Blue Cheese Fondue over Wilted Greens

The flavors in this sweet and savory dish are deep. The varied textures are exciting and compliment each other well.

Yield: 4 servings

Ingredients

Rosti:

12 oz. firm tofu, drained and shredded

3 potatoes, peeled

2 egg whites, beaten

Salt and fresh cracked pepper

Fondue:

2 C vegan béchamel

Greens:

2 tsp. olive oil

2 C baby spinach

2 C arugula

2 cloves garlic, minced

1 batch red onion jam, see recipe

½ C crumbled blue cheese

Preparation

1. Preheat oven to 350 degrees.

2. Rosti: Cube and par-cook potatoes in boiling water, about 8 minutes.

3. Once cooled, shred potatoes and mix with tofu and eggs. Season with salt and cracked pepper, form into four rough cakes.

4. Sear each rosti in lightly greased pan and finish for 5 minutes in oven for service.

5. Fondue: prepare vegan béchamel, remove from heat and stir in blue cheese.

6. Green: In a sauté pan, heat oil over high heat. Add garlic, once this begins to brown lightly, add greens. Cook for 1 minute or until greens begin to wilt. Remove from pan immediately and season with salt and cracked pepper.

Happy Eating and Thank You, Kevin,

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/tips.pdf

Video: Bullied For Peanut Allergy

2011-05-12T00:45:00.000-04:00

Visit msnbc.com for breaking news, world news, and news about the economy

One Child’s Illness, another’s inconvenience.

Please feel free to share your thoughts; thank you.

-Anthony

May = National Physical Fitness & Sports Month

2011-05-11T08:05:00.001-04:00

May is National Physical Fitness and Sports Month. However, many people are challenged with finding a convenient, affordable, and safe place to be physically active. The We Can! materials provide lots of simple suggestions for easily getting more physical activity.

Interesting Statistics:

Did you Know?

* Over the past 30 years, the prevalence of childhood obesity has more than doubled among children ages 2-5, has tripled among youth ages 6-11, and has more than tripled among adolescents ages 12-19? In fact, the most recent government surveys indicate that about 17 percent of children ages 2-19 years are obese. An additional 15 percent are considered overweight. These statistics are important since childhood obesity can increase risk for a wide array of health problems.

We Can! (Ways to Enhance Children's Activity and Nutrition), a science-based national education program from the National Institutes of Health (NIH), helps children ages 8-13 stay at a healthy weight. We Can! offers materials to help caregivers and families encourage children to become more active.

We Can! Make Physical Activity Fun

Click on the link above, which offers a number of great ideas. The physical activity ideas include:
• Do something physically active with your kids each day. Take a walk, play tag, or simply dance around the house to your favorite tunes.
• Make new friends that share your interests. Sign up for a fitness program at your local recreation or community center and meet others with similar fitness goals.
• Meet a friend for workouts. Working out with a friend may help you stay on track and encourage you to challenge yourself.

We Can! Fit In Daily Physical Activity (Physical Activity Log)

http://www.nhlbi.nih.gov/health/public/heart/obesity/wecan/downloads/activity-log.pdf

The physical activity log will help all of us schedule and track our physical activity to make sure we fit in regular activity!!

Source: Holly Turner, American Institutes for Research (on behalf of the National Heart, Lung, and Blood Institute)

Have a great day,

Happy Mother’s Day, Mom

2011-05-08T12:07:00.001-04:00

My mom loves French Onion Soup; I dedicate this healthy recipe and post to her today. I love you mom.

(French Onion Soup will be included in our meal today.)

INGREDIENTS:

Soup:

1 Tablespoon of unsalted butter

1 Tablespoon of extra-virgin olive oil

3 onions, sliced

2 Tablespoons of whole wheat Flour

4 cups reduced-sodium beef broth

1/2 cup mozzarella cheese, shredded

Croutons:

4 slices whole wheat bread, cubed

1 Tablespoon of extra virgin olive oil

1 Tablespoon of unsalted butter, melted

1/4 teaspoon, pepper

1/4 teaspoon, salt

1/4 teaspoon, oregano

Preparation:

In a large pot over medium heat, add olive oil and better and let butter melt down. Add onions, and cook until they are brown and tender (this will take about 30 minutes.) Add flour to stir to coat. Add broth and bring to a boil. Season with salt and reduce heat. Cover and simmer for 15 minutes. Preheat oven to 425 degrees. Place cubed bread on a sprayed baking sheet. In a mixing bowl, combine oil, butter, oregano, pepper, salt and pepper (for the croutons.) Brush the mixture on each bread cube and then bake for 5-7 minutes or until crispy. Ladle soup into bowls, and top with croutons and cheese. Allow to sit until the cheese is melted and then serve.

Nutrition Facts:

Per Serving; Makes 4 Servings:

269 Calories; 17g Total Fat; 6g Saturated Fat; 25mg Cholesterol; 815mg Sodium; 27g Carbs; 4g Fiber; 6g Sugar; 11g Protein;

Weight Watcher’s Points: 6 Enjoy!

Thank you for reading and visiting today!

~Anthony

Cook’s Corner: Cumin Crusted Salmon

2011-05-07T13:18:00.001-04:00

Spicy-sweet cumin meets heart-healthy salmon in an entrée full of flavor and cancer prevention. Fish, like salmon, offer our best dietary source of omega-3 fat, the type of fat identified as protective against heart disease, dementia, inflammation and potentially cancer. Add paprika, coriander and cilantro for a simple spiced meal without much salt. Plus the low-calorie fish is served here in fillet form so portion control is a lot easier.

Ingredients:

1 1/2 Tbsp. cumin
1 tsp. paprika
1 tsp. coriander
1/4 tsp. salt
1/4 tsp. freshly ground black pepper

1 lb. wild salmon fillet, skin removed, cut into 8 strips
1 Tbsp. canola oil
1/4 cup chopped cilantro
Lemon wedges, for garnish

Directions:

In medium mixing bowl combine cumin, paprika, coriander, salt and pepper.
Coat salmon strips completely with cumin mix.
Heat large skillet brushed with canola oil over medium-high heat for 30 seconds. Gently place fish strips in hot skillet. Sear strips until crusty and salmon is cooked through 6-10 minutes.
Top with a sprinkle of cilantro, garnish with lemon wedges and serve

Nutrition Analysis:

Makes 4 servings.

Per serving: 170 calories, 10 g total fat (1 g saturated fat),
0 g carbohydrate, 20 g protein, 0 g dietary fiber, 190 mg sodium.

Source: AICR May 3, 2011| Issue 347.

Cook’s Corner: Celebrate Cinco De Mayo --Spicy Guacamole Dip Recipe

2011-05-05T19:04:00.001-04:00

Yield: 1 Cup

Ingredients:

1 large ripe avocado, peeled, pitted

2 teaspoons fresh lime juice

1/2 cup chopped fresh cilantro (I left this out)

1/4 cup finely chopped onion

2 garlic cloves, finely chopped

2 large serrano chilies, seeded chopped

1/4 teaspoon salt

Directions:

1. Using fork, mash avocado with lime juice in small bowl.

2. Add cilantro, chopped onion, chopped garlic, serrano chilies and salt and stir to combine.

Enjoy !

Source: Food.com

Happy Eating,

Follower Sunday: “Thank You Readership!” New York Guest-Chef Deborah Macdonell Shares Expertise about Vegetarian Eating, which Can Be Fun & Delicious

2011-05-01T14:08:00.001-04:00

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.” It is also a way to “Pay it Forward.” Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. It is my pleasure to introduce to you this week, my friend and Guest-Chef, Deborah Macdonell and her recipe: “Vegetarian Carrot Cake.”

Chef Debbie Macdonell

About Debbie Macdonell

Education: University of Phoenix (BSBM) 2005, International Correspondence Schools (catering/gourmet cooking) 1995

Career: Personal Touch Catering (owner/operator) Binghamton New York (1993-1996). Happy Cakes (owner/operator) Binghamton New York (1998-2004). Thirty-two years of foodservice industry experience in various arenas, including delicatessen, full service restaurant dining, and fast food dining (owner/operator of Subway restaurants in Binghamton New York 1990-1999).

Other positions: Delicatessen Manager for E.C. Schuster, Inc. 1979-1998. Restaurant Manager of IHOP, Vestal New York (2001-2004), Village Inn (2005-2006) Scottsdale, Arizona and Applebee's Neighborhood Bar and Grill (2007-present)

Recreation: Martial Arts-black belt level in Taekwondo (Sang Lee) and Karate (Hidy Ochiai)

©Photo: Chef Debbie Macdonell, BS,BM

Recipe developed and reprinted for use with permission by Chef Debbie Macdonell.

INGREDIENTS:

Combine these ingredients in a large mixing bowl:

2 ½ cups flour (can use whole wheat flour)

2 teaspoons baking soda

2 teaspoons baking powder

1 teaspoon salt

1 tablespoon ground cinnamon

½ teaspoon nutmeg

½ teaspoon ground ginger

¼ teaspoon ground cloves

Combine these ingredients in a separate mixing bowl:

2 cups brown sugar (can use cane sugar)

3 egg substitute (Ener-G egg replacer recommended)

1 teaspoon vanilla extract

¾ cup veg. oil

¾ cup applesauce

Add these ingredients after the dry/wet ingredients have been combined:

1 cup raisins

3 cups grated carrots

1 cup walnuts or pecans (optional)

DIRECTIONS:

Set oven temperature for 350 degrees. Grease 9 x 13 cake pan (can use 9 x 9 pan for thicker cake-bake time will increase by 10 to 15 minutes).

Sift together all dry ingredients, set aside. Combine sugar and egg substitute until creamy, add rest of wet ingredients, and then combine wet and dry ingredients together. Add raisins, grated carrots and nuts to batter. Pour into greased cake pan and bake for approx. 30 to 40 minutes-insert toothpick into center of cake to check for doneness (should come out clean if cake is ready). Allow to cool for at least one hour before icing.

Cream cheese frosting:

8 oz. vegan cream cheese or cream cheese substitute

½ cup margarine

1 teaspoon vanilla

1 ¼ teaspoon lemon juice (fresh squeezed is best)

Note: allow cream cheese and margarine to soften before combining ingredients.

Happy Eating,

Carl Germano, RD, CDN & Chief Science Officer of Surgex Provides 10 Tips // BBQ Season Healthy Food Alternatives

2011-04-28T06:27:00.001-04:00

10 Tips // BBQ Season Healthy Food Alternatives

Instead Of These BBQ Diet Busters, Try These Low Fat, More Calorie Friendly Alternatives!

Instead of: Beef Burger or Sliders with Cheese

Try: Turkey Sliders with sliced tomato

Instead of: Franks on the Grill

Try: Chicken Teriyaki Skewers

Instead of: Nachos with Cheese & Jalapenos

Try: Baked Nachos with Guacamole, Tomatoes and Jalapenos

Instead of: Fried Cheese Bread Sticks

Try: Sourdough Bread Bowl with Low Fat Spinach Dip and celery, carrot

Instead of: French Fries

Try: Baked Potato Skins with tomato/basil bruschetta

Instead of: Beef Chili with Shredded Cheese

Try: Low Fat Turkey Chili with Black Beans, Corn & Salsa

Instead of: Fried Buffalo Wings with Ranch dip

Try: Baked Chicken Wings with hot sauce dip

Instead of: Regular Pizza

Try: Whole Wheat Margarita Pizza

Instead of: Chips, Cookies & Brownies Platter

Try: Air Popped Popcorn, Oat Pretzels, Fresh Fruit,

Instead of: Beer, Soda, Juice

Try: Flavored Seltzer and Water

Source: Carl Germano, RD, CDN is a registered, certified clinical nutritionist appointed as Chief Science Officer for SURGEX.

With over 27 years of experience using innovative, complementary nutritional therapies in private practice, he has dedicated his efforts to research and product development for the dietary supplement and medical foods industries, where he has been instrumental in bringing unique nutritional substances and formulations to the health/dietary supplement industry.

Have a great day,

Go UnDiet! by Gloria Tsang, RD

2011-04-27T14:37:00.001-04:00

I’m excited to let you know that my friend and colleague, Gloria Tsang, RD, has written Go UnDiet!

As she has stated, we are often bombarded with conflicting diet strategies - low-carb, low-fat, low-GI, and on and on. Confused and frustrated, it is no wonder people almost always regain the weight they manage to lose. With that in mind, I’m passionate to show readers how they can lose weight for good - by UnDieting! With 50 simple, small actions, Go UnDiet shows readers how to change their diet without a rigid diet plan, and with no counting calories or fat grams.

Go UnDiet is available in all major online bookstores.

Happy Reading,

http://www.cornucopia.org/2011/04/largest-organic-milk-bottler-accused-of-misrepresenting-products/

Organic Milk Bottler Accused of Misrepresenting Products with Dubious, Illegal Ingredients

2011-04-21T11:51:00.001-04:00

April 21, 2011
FOR IMMEDIATE RELEASE
Contact: Charlotte Vallaeys, 978-369-6409

Mark Kastel, 608-625-2042

Largest Organic Milk Bottler Accused of Misrepresenting Products

Consumers Cautioned to Choose Organic Milk without Dubious, Illegal Ingredients

Cornucopia, Wis.—The Cornucopia Institute filed a formal request with the Federal Trade Commission (FTC) today, asking for an investigation into Dean Foods' advertisements for its Horizon milk with Omega-3 DHA, alleging the nation's largest dairy conglomerate with consumer fraud in misrepresenting the nutritional benefits of its products.

The dairy giant's White Wave division, which markets the Horizon organic milk brand, recently launched a major nationwide marketing campaign that focuses on purported benefits to children's brain development from drinking milk with added DHA oil, which is highly processed from fermented algae.

According to The Cornucopia Institute's complaint, Dean Foods' claims that their proprietary DHA oil "supports brain health" are not based on credible scientific evidence, and are therefore misleading consumers.

"DHA is one of many naturally occurring omega-3 fatty acids, which scientists believe is beneficial when consumed through real, wholesome foods such as fish, flax seeds, nuts or grass fed milk and meat. But the DHA in Horizon's milk comes from a highly processed oil, extracted from fermented algae," says Charlotte Vallaeys, Director of Farm and Food Policy at The Cornucopia Institute, a non-profit research group based in Wisconsin. "There is little scientific evidence to support the claim that adding these manufactured oils to foods is in any way beneficial to children's cognitive development," she adds.

The algal oil is manufactured and marketed by Martek Biosciences Corporation, based in Maryland. The Cornucopia Institute has charged that food processors adding Martek's algal oils to organic foods are in violation of the Organic Food Production Act and USDA organic standards, which prohibit unapproved non-organically produced ingredients in organic foods.

As reported in the Washington Post, a former administrator at the USDA's National Organic Program, during the Bush administration, allowed these oils in organics after she was contacted by a corporate lobbyist who asked her to reinterpret the federal rules governing organic foods. Last year, the new director of the National Organic Program, which regulates organic foods on the US market, publicly stated that ingredients like Martek's oils have been allowed in organic foods due to an "incorrect" interpretation of the federal organic standards.

Under current organic standards, food processors may add essential nutrients to organic foods if they are covered under the Food and Drug Administration's official fortification rule. Essential nutrients that have been proven to benefit public health, like folic acid, which prevent birth defects, can legally be added to organic foods. But both the FDA and organic advocates advise against indiscriminate fortification of foods.

Earlier this week, on April 18, the National Organic Program made public a document by the Food and Drug Administration that clearly states that DHA oils are not "essential nutrients" and are not covered under the FDA's fortification policy.

Cornucopia stated that its research indicates that 90% of all organic milk brands are supplied by ethical family-scale farmers and do not include any questionable additives.

"These highly processed, novel ingredients do not belong in organic foods, and it is important to remember that very few processors are adding them. Companies like Dean Foods/Horizon realize that these are valuable marketing tools, designed to create a competitive advantage, even if science does not back up their marketing claims," states Mark Kastel, Senior Farm Policy Analyst with Cornucopia.

The FTC, the government agency charged by Congress for ensuring that companies advertise truthfully in the marketplace, has already sent a dozen warning letters to companies that use DHA algal oil as the basis for claims that their products benefit children's brain development.

In addition, The Cornucopia Institute is asking the FTC to investigate Dr. Alan Greene, a prominent pediatrician (who maintains a popular website advising parents) for allegedly making false statements to promote Dean's Horizon products. Cornucopia is also pursuing a separate professional ethics complaint against Dr. Greene.

In 2009, the European Food Safety Authority rejected a petition to allow a health claim related to DHA supplementation in milk for babies and toddlers and brain development, citing "insufficient" scientific data to support such a claim.

In its formal request to the FTC, the Cornucopia Institute lays out scientific data that shows that the addition of DHA to infant formula does not benefit babies' cognitive development.

Few clinical trials have been conducted to assess the benefits of Martek's oils for children's brain development, and those that have been conducted have largely shown no benefits exist. For example, an experiment by Martek Biosciences Corporation on 175 children, published in Clinical Pediatrics, concluded: "For each test [of cognitive development], results indicated that changes from baseline to end of treatment were not statistically significantly different between the docosahexaenoic acid group and the placebo group."

"Given that the FTC has already warned companies that they need convincing scientific evidence to substantiate their claims that DHA supplementation benefits brain development, it is disturbing to see a company flout these warnings and launch a major advertising campaign—centered around the very same claims that the FTC warned them against," says Vallaeys.

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In 2009, the FDA formally requested certain companies to review their advertising and product packaging to ensure that they are not making any health-related claims for their products without competent and reliable scientific evidence to support the claims.

"That these unapproved DHA oils now serve as a marketing tool for Dean Foods/Horizon, without substantiation, only adds insult to injury for the ethical organic milk processors who respect the organic standards," says Vallaeys.

Only two organic dairy processors are currently adding Martek's DHA algal oil to its organic milk products—Horizon and Stremick's. Organic Valley’s milk with omega-3 DHA includes fish oil, which has been approved for use in organics.

The vast majority of organic dairy products on market shelves are produced in accordance to the organic standards, which prohibit synthetic pesticides, genetically engineered and modified organisms, antibiotics and artificial growth hormones, etc.

A scorecard of organic dairy brands is available on Cornucopia's website.

Dean Foods' marketing campaign:

Dean Foods/White Wave makes misleading claims regarding its Horizon milk with added omega-3 DHA. Cartons state "DHA Omega-3 Supports Brain Health." Print advertisements proclaim “Milk with DHA Omega-3 isn’t rocket science, but it is genius" and state "DHA Omega-3, a nutrient which supports healthy brain development"” and "it’s as delicious as it is smart." Another print ad states, "a smart move for growing brains."

Radio ads announce, "Kids are smart. Continue to help support their brain development with Horizon Organic DHA Omega-3 Milk." Television ads show a child beating her grandfather at a chess game, and calls the DHA-supplemented milk a "smart move."

The ads are run on Radio Disney, Disney FamilyFun magazine, disney.com, kaboose.com, disneyfamily.com and familyfun.com. Print ads appear in American Baby, Better Homes and Gardens, Everyday Food, Family Circle, Fitness, Martha Stewart Living, Scholastic Parent and Child and Working Mother.

Dr. Greene Misleads Organic Consumers

According to The Cornucopia Institute, Dean Foods' online promotional materials are especially misleading given the presence of videos featuring Dr. Alan Greene, a pediatrician who endorses these products and gives consumers a false and misleading sense that the DHA oil has been medically proven to benefit health. Cornucopia asked the FTC to focus not only on Dean Foods/White Wave, but also include Dr. Alan Greene and his role in Dean Foods’ false and misleading advertising.

Dr. Greene's statements in the video seem aimed at scaring parents of young children into buying products with added DHA. In the video, he wears a stethoscope and uses phrases like "my big concerns," "it’s like the DHA is ripped away" and "you need to intentionally choose some way to get DHA into them," which are extremely powerful when spoken by a prominent pediatrician.

"Parents of young children are generally concerned about their child’s proper development, and these videos seem to be designed to profit from these concerns—to sell unnecessary products to well-meaning parents," says Kastel.

Dr. Greene.com is a popular website sponsored by Dean Foods WhiteWave division.

"We have met with Dr. Greene on a number of occasions in an effort to encourage him to evaluate his ethical approach to this topic," stated Kastel. "But his zeal to promote DHA, without differentiating between natural and synthetic sources that might not actually be effective, was unwavering."

Kastel added: "Dr. Greene's response reminds me of the famous quote by Upton Sinclair, 'It is difficult to get a man to understand something when his salary depends on his not understanding it.'"

DHA oil linked to infant illness

Watch The Cornucopia Institute's 4-minute video.

Hundreds of reports have been filed with the Food and Drug Administration from parents who noticed that their infants experienced serious diarrhea, vomiting and other gastrointestinal problems when consuming infant formula with Martek's algal DHA and fungal ARA oils. A sampling of these reports clearly shows that the reactions disappear as soon as the infant is given equivalent formula without these novel ingredients.

Formula companies and Martek Biosciences Corporation have failed to perform adequate post-market surveillance to ensure the safety of their novel ingredients, despite a clear request from the Food and Drug Administration that additional safety studies be shared with the public.

The Cornucopia Institute, a Wisconsin-based nonprofit farm policy research group, is dedicated to the fight for economic justice for the family-scale farming community. Their Organic Integrity Project acts as a corporate and governmental watchdog assuring that no compromises to the credibility of organic farming methods and the food it produces are made in the pursuit of profit.

The Cornucopia Institute PO Box 126 Cornucopia, WI 54827 www.cornucopia.org

What is Cholesterol?

2011-04-18T21:19:00.000-04:00

What is Cholesterol?

Lactose Intolerance?

2011-04-11T11:21:00.001-04:00

Lactose intolerance, sensitivity or allergy — as with all dietary restrictions, really — certainly provides a challenge to those diagnosed with the condition. And, by extension, the family and friends with whom they share meals. Eating out particularly poses problems, as the lactose intolerant don't always know exactly how every ingredient they consume was processed. Fortunately, literally thousands of recipes exist for people needing to avoid dairy. Many of them even closely replicate the flavors and textures of favorite dishes now off-limits. The following 60 may not represent even a fraction of the options posted online for DIY types eager to whip up dairy-free delights. But they do showcase a sliver of the ethnic, flavor, texture and ingredient diversity available.

For home chefs wanting to use store-bought products, checking the labels for any sneaky dairy products is absolutely essential when filling the grocery cart. Many of the following recipes include margarine on their ingredients list, for example, which can possibly come blended with butter or other milk solids. When in doubt, pick up the vegan version for greater peace of mind and gastric health.

Appetizers and Sides

Chickpea and Lental Paratha: Vegans and those avoiding soy, gluten, nuts and (of course) dairy should consider this lively, flavorful dish and its accompanying fenugreek-cilantro chutney as a lovely starter or side.
Spinach and Strawberry Salad: This healthy, light eat comes packed with antioxidants and proves that salads don't need heavy, creamy dressing to be palatable.
Roasted Eggplant Bruschetta: A perfectly roasted eggplant boasts an earthy flavor and creamy texture without any dairy whatsoever. This recipe works well for vegans (depending on the type of bread used) and the soy-free.
Quinoa Tabouli: Enjoy common Mediterranean flavors in this lovely little vegan dish — also suitable for those with other assorted food allergies.
Applesauce: There's nothing fancy about this simple, satisfying applesauce recipe. Eat it as a snack, dessert or nice accessory to pork chops.
Parmesan-Artichoke Dip: Vegan cheese and milk alternatives allow the dairy-free to enjoy this piping hot classic without fear. Even those without dietary restrictions may want to give it a try, as it is healthier than the original.
Guinness Chicken Wings: Startle friends and partygoers with these unexpectedly sweet, sticky chicken bits marinated in soy sauce, sugar and the eponymous Irish stout.
Jicama with Chili and Lime: A common staple in Mexican cuisine, jicama makes for a terrifically refreshing lactose-free, vegan treat. Nothing more than a simple mix of chili and lime is needed to make it pop.
New Orleans-Style Crab Cakes: Dairy-free, reduced-calorie margarine allows individuals and families with lactose problems a chance to enjoy decadent crab cakes safely.
Homemade Hummus: Try this versatile Mediterranean and Middle Eastern staple as a sandwich spread or a dip for vegetables or a favorite unleavened bread.

Drinks

Lemonade: Both kids and adults, regardless of their ability to competently digest dairy, can delight in this refreshing summer classic.
Rose Petal Iced Tea: Give the standard iced tea a fragrant, flavorful makeover by infusing the delicate floral taste of roses into the mix.
Tofu-Based Buttermilk Alternative: Replicate the flavor of a dense, flavorful buttermilk using healthier — and of course, lactose-free — ingredients.
Soy Milk Chai: Interestingly enough, this chai contains no tea whatsoever, but still wonderfully replicates the satisfyingly spicy, milky taste of a hot or cold cuppa.
Strawberry-Orange Slushie: Cool off with this fruity treat that proves milkshake and malt drinkers don't have to have all the fun.
Potato Milk: Whip up homemade potato milk — complete with almonds for the calcium — and drink it up whenever cravings for the lactose-laden version strikes.
Wassail: Even though it possesses an association with the winter months, this aromatic, spicy apple cider can be enjoyed any time of year.
Honey and Orange Blossom Lemonade: Whether lactose intolerant or sensitive, vegan, Celiac or other gluten-free restriction or a raw foodist, honey and orange blossom lemonade certainly satisfies a thirsting palate without stirring up trouble.
Quinoa Chocolate Milk: Vegans and those with lactose, gluten, nut and soy restrictions can still enjoy a frothy cup of tasty chocolate milk using a combination of quinoa and cocoa powders blended with water.
Peanut Butter and Banana Smoothie: Enjoy all the fun of a satisfying smoothing boasting a nostalgic childhood taste without worrying about what it might do to the digestive tract.

Breakfast

Pumpkin Bread: Imagine a thick slice of warm, comforting pumpkin spice bread with a favorite tea, coffee or milk alternative starting off the day.
Polenta and Fruit: When time is not an issue, settle in for a dairy-, egg-, soy- and gluten-free "cereal" of wholesome polenta and flavorful fruits. The effort will not go wasted.
Turkey Sausage Patties: Carnivorous members of the dairy-free community will love noshing on these nourishing breakfast sausages packed with protein and spices.
Vegan Crepes: Enjoy these thin, eggy pancakes…without eggs. Or any other dairy products for that matter! The best part is customizing them with a favorite topping.
Vegan Coconut-Banana French Toast: This creamy, delicious and dense breakfast classic gets a tropical vegan twist suitable for plenty of different dietary restrictions.
Granola: Splash some granola into a bowl of milk substitute or throw it into a fruit smoothie for a beautifully nourishing breakfast.
Potatoes O'Brien: When pan-fried in olive oil, potatoes, onions and bell peppers create an excellent, heavy start to an incredibly busy day. These taste especially amazing with a splash of vinegar-based hot sauce.
Asparagus Frittata: Both gluten- and dairy-free, a tasty, healthy asparagus frittata (or any of these excellent egg dishes) is sure to delight parents and kids alike.
Vegan Lemon Pancakes: Individuals on strict dietary regimens don–t have to miss out on one of breakfast's most enduring staples!
Blueberry Muffin: Baking with soy milk probably raises a few eyebrows in those unfamiliar with the art, but it's a nice way to ensure the lactose-free can enjoy some of their favorites sans anxiety.

Lunch

African Peanut Soup: Warm up a cup of this unique, satisfying soup either alone or with a nourishing (lactose-free, of course) sandwich for a quick lunch from home.
Mock Tuna Salad: Enjoy the texture and flavor of a classic lunchtime staple without any animal products whatsoever — perfect for vegans and the lactose-free alike.
Bagel and Lox: Pick up a package of guaranteed dairy-free bagels and substitute the traditional cream cheese with avocado for all the texture with none of the digestive disrupts.
Mock Egg Salad: Replacing the mayonnaise with its vegan counterpart renders this deliciously messy dish a tasty, far healthier alternative to the real thing.
Jalapeno Chicken Salad: Add a delicious (if not outright spicy) kick to one of lunchtime's absolute staples — and using vegan mayonnaise ramps up its nutritional value.
Grilled Cheese Sandwich: When the hankering for a hunka (grilled) cheese descends, the lactose-free and vegans of the world don't have to miss out on its comforting flavor and texture!
Barbecued Pulled Pork: Slow cook this meaty delight ahead of time and fashion quick sandwiches for work and school all week. If using commercial rather than homemade sauce, be sure to check for any milk solids that may have wormed their way into the recipe.
Chicken Spring Rolls: The beauty of this simple, classic Asian recipe is the fact that the chicken can be replaced with turkey, tofu, shrimp, beef or pork to suit any particular dietary need or preference.
Vegetarian or Chicken Pitas: Pick either of the provided fillings and stuff them in a pita with pistachios for a lunch as healthy as it is quick. Both the vegetarian and chicken recipes also make for nice wraps.
Lettuce Wraps: Omit the beef for a healthier stuffing to this crisp, refreshing, Asian-inspired meal. These may be a smidge unwieldy and messy for lunchtime at the computer, though.

Dinner

Fettuccine Alfredo: Regardless of whether or not one includes the chicken with this recipe, he or she can still enjoy a traditionally creamy entree entirely sans dairy.
Crock Pot Chicken Vindaloo: Enjoy a world-renowned dish from the Goa region of India straight from a simmering stint in the crock pot, with or without chicken depending on taste and dietary needs.
Grilled Salmon: Soy sauce and brown sugar are all it takes to bring out the rich, oily flavors to be found in a slab of grilled salmon.
Winter Squash with Apricot Stuffing: Serve up this vegan dish when a chill starts snapping through the air. Family and friends, regardless of whether or not they consume animal products, will come to consider this an essential comfort food.
Pork Stew with Rosemary and Lemon: This dense meal concludes the day with flavor, warmth and absolutely no dairy products whatsoever.
Quinoa and Black Beans: Fans of black beans and rice looking for a venerable interpretation of an old classic may want to experiment with quinoa.
Pad Thai: Thailand's most popular dish abroad should be a flavorful cornerstone of every dairy-, soy- (though not every recipe will be as such) and gluten-free diet. A couple of tweaks can make it vegetarian as well.
Wasabi Grilled Tuna: One of the most infamous condiments on the planet accompanies fresh slabs of grilled tuna in this sumptuous pescatarian entree.
Pot Pie: Don't think of every meat or vegetable in pot pie as absolute. Depending on dietary preferences and needs, both can be adjusted rather easily.
Shishlik: Fire up the grill and mix and match different meats and vegetables for the Israeli skewer treatment. Wrap the finished products into pita sandwiches or eat them straight off the stick for a dairy-free meal.

Dessert

Caramel Corn: In spite of the name, this Amish-style caramel corn does not utilize store-bought candies that may or may not have been produced with dairy.
Vanilla Walnuts: Close out a meal with these sweet, spicy and crunchy treats, which also make for an excellent homemade gift.
Strawberry Shortcake: This recipe uses no dairy or egg products for those with allergies or other conditions. It can also be adapted to bake delicious scones as well!
Ashure: Traditionally served during Eid in Turkey, ashure takes a while to make, but the rich, flavorful results easily satisfy the sweet tooth of the lactose intolerant.
Raw Brownies: Vegans, raw foodists and — of course — individuals unable to consume dairy products can still enjoy the chewy, chocolaty delight of a brownie without ever having to prepare their ovens.
Tres Leches: Almond milk and cream of coconut form the base of a dairy-free alternative to the wildly popular Latin American dessert.
Cranberry-Pistachio Biscotti: Close out an evening with a steaming mug of (obviously lactose-less) hot cocoa, coffee or tea and a couple of crisp, blissful biscotti.
Flourless Peanut Butter Cookies: Parents hoping to share the joy of baking with their children will find flourless peanut butter cookies a nice starter project.
Vegan Marshmallows: Vegan or not, marshmallows are not the easiest sweets to make. Try this recipe when looking for a challenge or a unique personal gift to friends and family who can't eat dairy.
Basil-Lime Sorbet: Step outside on swarthy summer nights with a unique frozen dessert featuring some unexpected, but ultimately complimentary, flavors.

Thank you for reading,

Source: http://www.nursingschools.net and http://fromadietitiansperspective.blogspot.com

Follower Sunday: “Thank You Readership!” Guest-Chef Jill Weisenberger Puts the Delicious in Nutritious

2011-04-10T14:09:00.001-04:00

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.” It is also a way to “Pay it Forward.” Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. It is my pleasure to introduce to you this week, my colleague, Jill Weisenberger, M.S., RD, CDE, and her recipe: “Jill’s Delicious & Nutritious, Reduced-Fat Pumpkin Bread.”

About Jill Weisenberger, M.S., RD, CDE

Jill Weisenberger, M.S., RD,CDE

Jill Weisenberger, M.S., RD, CDE speaks, writes and cooks up all things nutrition and diabetes. Her work has appeared in Diabetic Living, Diabetic Cooking, Environmental Nutrition, Lifescript, newsletters for the American Institute for Cancer Research and other national publications. When she’s not writing health articles, creating something in the kitchen, consulting to businesses or counseling patients to improve their diets and lifestyles, she’s out enjoying mountain biking with her family or somewhere relaxing with a teeny tiny bite of chocolate (or two). Find her at www.allthatsnutrition.com.

“Jill’s Delicious & Nutritious, Reduced-Fat Pumpkin Bread”

Tip: The Greek yogurt makes this so moist that no will know it’s reduced-fat.

Ingredients:

¾ cup canned pumpkin
1 egg or 2 egg whites
¼ cup canola oil
½ cup light brown sugar, packed
1 teaspoon vanilla extract
2/3 cup all-purpose flour
1/3 cup whole-wheat flour
1 teaspoon baking soda
1 teaspoon baking powder
¼ cup fat-free Greek yogurt, plain
½ teaspoon cinnamon
¼ teaspoon allspice
1/8 teaspoon clove

Instructions:

1. Preheat oven to 375F. Spray a 9 x 5-inch pan with nonstick cooking spray.

2. In a large bowl, mix together the pumpkin, egg, oil, brown sugar and vanilla.

3. In a small bowl, mix the all-purpose flour, whole-wheat flour, baking soda, baking powder and spices. Mix the dry ingredients into the wet ingredients.

4. Gently fold in the Greek yogurt. Pour into the prepared pan. Bake for 30 – 40 minutes or until a knife inserted into the middle comes out clean.

Yield: 14 slices

Remember to contact Jill at the following link: www.allthatsnutrition.com.

Thank you for reading,

Lorenza Muñoz ponders Mexican vegetarian cooking

2011-04-09T10:47:00.001-04:00

By Lorenza Muñoz, Special to the Los Angeles Times

April 7, 2011

The joys of Mexican vegetarian dishes

“…Though I am not a vegetarian, increasingly I have come to enjoy the simplicity and lightness of such meals. But looking through Mexican cookbooks in search of meatless recipes, I found that the pickings were slim. Mexican vegetables such as chayote, zucchini, corn, verdolagas (purslane) and sweet potatoes seem to be used most often to augment stews or complement meat dishes. “

My Mexican grandfather used to say that salads were for rabbits. My Mexican father thinks a good steak cures any stomach ailment. And a Mexican friend used to joke that a pet pig that lived near my old Westside neighborhood would last approximately two seconds in his Eastside neighborhood before being kidnapped, placed on a spit and barbecued over an outdoor pit.

Indeed, Mexicans love their meat, and the cuisine is renowned for its carnitas, tacos al pastor, beef stews and barbecued goat. But what about Mexican vegetarian meals?
Though I am not a vegetarian, increasingly I have come to enjoy the simplicity and lightness of such meals. But looking through Mexican cookbooks in search of meatless recipes, I found that the pickings were slim. Mexican vegetables such as chayote, zucchini, corn, verdolagas (purslane) and sweet potatoes seem to be used most often to augment stews or complement meat dishes.

Some of the vegetarian dishes I did find consisted of such New Age California inventions as substituting raw walnuts for "taco meat" or stuffing enchiladas with tofu.
But meatless dishes actually have a long history in Mexican cuisine. The diet of the Aztecs and other Indians was heavy on grains, fruits and vegetables, and it wasn't until the Spaniards colonized Mexico that the carnivorous culture of pork and beef really became the backbone of what we now consider Mexican food.

One of the biggest obstacles to eating purely vegetarian food in Mexico today is the use of lard and chicken stock. But if you are cooking at home, a lot of onions and a dash of olive oil will make up for the missing lard in most dishes, and vegetable broth is an easy substitute for chicken stock.

And it's not just a matter of substitutions. It turns out there are many purely vegetarian dishes that are authentically Mexican, filling and interesting in their complexity. One of my favorite ingredients is huitlacoche — known here as corn fungus or corn smut. There is nothing subtle or simple about huitlacoche. It's true that its black fungus-y appearance is a bit startling, but its pungent, earthy taste combines beautifully with sautéed serrano peppers, chopped onion and garlic. Nobel laureate Octavio Paz wrote that huitlacoche, which the Aztecs also enjoyed, is a symbol of Mexican culture with its communion of flavors, passionate color and robustness.

Growing up, we would warm a tortilla on the comal (a metal plate that can be placed directly over the flame) with a slice of Oaxaca cheese and a generous helping of huitlacoche and fold it over like a quesadilla. You can also leave out the cheese and eat it like a taco. In some of Mexico's finest restaurants, huitlacoche is treated like a truffle. Mexico City's Hacienda de los Morales is famous in part because of its crepes smothered with huitlacoche. Another popular dish that is a remnant of the French influence in Mexico is a huitlacoche soufflé.

Huitlacoche is difficult to find fresh in Southern California, but the canned version makes a very good substitute.

But Mexican vegetarian dishes don't have to be so exotic. Mushrooms sauteed with Pasilla chile and the herb epazote, both of which can be bought at just about any Mexican market, is another favorite of mine. I like to cook oyster, shiitake and thinly sliced brown mushrooms with lots of garlic and then serve it over a bed of rice and a mixed greens salad on the side.

Even the humble zucchini can take a starring role. Stew cubed squash with onion, serrano peppers, a little tomato and corn, and use that as a taco filling. In summer, I add zucchini blossoms.

A major contributor to my vegetarian meals is the poblano chile, a slightly sweet and usually mild pepper that has a rich, smoky flavor. Rajas — peeled and cut poblano strips with sautéed onions — make a terrific taco stuffing, but I also use it as the "meat" for a lasagna. (Why not? I live in Los Angeles, where we create our own cuisine.)

Layer this with noodles and a Mexican version of ricotta (mix sour cream and salty cotija cheese in the food processor to the consistency of cottage cheese). It's so easy to make and so delicious that it's now a staple of my dinner parties.

Who needs tofu enchiladas and walnut tacos?

Cook’s Corner: Crispy Ranch Chicken

2011-03-30T02:16:00.001-04:00

A coating of rice cereal, Parmesan cheese and ranch dressing gives chicken a tasty crunch—and it’s a snap to make!

Ingredients:

2 to 2 1/2 cups crispy rice cereal
1/2 to 3/4 cup grated parmesan cheese
1 envelope (1 oz.) ranch salad dressing mix
3 egg whites beaten
9 skinless, boneless chicken thighs

Preparation Steps:

1 Preheat oven to 350 degrees
1 Spray a large baking sheet with nonstick cooking spray.
1 Combine the rice cereal, Parmesan and ranch salad dressing mix in a large bowl.
2 Place beaten egg whites in a medium bowl. Dip each chicken thigh in the egg whites and then in the cereal mixture to coat evenly.
3 Arrange the coated chicken on the prepared baking sheet Bake until golden and juices run clear when chicken is pierced with a knife, 20-25 minutes.
3 Serve hot and Enjoy!

Serving Suggestion:

For a complete dinner, serve this easy dish with fresh carrots, sliced cucumbers, and lightly buttered corn-on-the-cob.

Nutritional Analysis:

Per serving:

Calories: 331 fat 15.4g (sat fat 5.4g), carbs 12g

Tasty Ideas:

For a different texture and flavor in the coating, substitute crushed corn flakes for the rice cereal in Step #1 above.
For a buttery taste, drizzle 1/4 cup melted butter over chicken before baking.

Source: Adapted from Great Chicken Dishes Masters Publishers.

Thank you for reading,

New York: Broome County Warns of Restaurant Scam

2011-03-28T14:25:00.001-04:00

By Jennifer Fusco

Beware: Broome County health officials are warning local restaurants about a scam going around where people are posing as health inspectors in an attempt to fraudulently collect information.

The county Health Department, in a Monday news release, said it was notified of this activity by local restaurant owners who were suspicious of dialogue they've had over the phone with supposed inspectors.

"Local restaurants are advised to take caution and alert local authorities of any suspicious callers identifying themselves as inspectors or health officials," said Christopher Coddington, Broome County director of environmental health. "For the most part, our health inspectors conduct unannounced visits and do not collect confidential information over the phone."

This activity has been reported in other communities throughout the nation, county officials said. Many restaurateurs have described imposters requesting personal information and demanding to schedule inspections over the phone.

They seek to gain information for the purposes of identity theft and may provide fictional access codes, the county said. Others have reported the imposters as attempting to gain access to restaurants during off hours.

County food inspectors do not collect information over the phone and do not issue fines to businesses for "failing to schedule inspections," according to the county. Broome County health inspectors have authorized photo identification and businesses should always ask to see inspectors' identification.

Source: Press Connects.com

Follower Sunday: “Thank You Readership!” Accomplished Author, Editor and Pastry Chef–Tracy Stopler—Passes Torch to Mentor, Dietetic Internship Preceptor & Professor Dr. Jennifer Bueche

2011-03-27T10:35:00.001-04:00

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.” It is also a way to “Pay it Forward.” Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. It is my pleasure to introduce to you this week, not only my friend and my colleague, but my mentor and dietetic internship preceptor and professor too, Dr. Jennifer L. Bueche, RD, CDN and her recipe: “Healthful Holiday Eating: Snack Mix.”

About Dr. Jennifer L. Bueche, Ph.D., RD, CDN

Dr. Jennifer L. Bueche, R.D., C.D.N
Director, Dietetic Internship Masters Program

Office Location: 104C Human Ecology
Phone Number: (607) 436 - 2070 (607) 436 - 2070
Email at: buechejl@oneonta.edu

Educational Background
Ph.D., Syracuse University, Nutrition
M.S., Long Island University, C.W. Post Center, Nutrition
B.S., State University of New York College at Oneonta, Dietetics
A.A.S., Dutchess Community College, Dietetic Technology

Courses Typically Taught

Course#           Credits
NUTR 140           3
NUTR 245           3
NUTR 341           3
FOOD 543          3
FOOD 336          3

Title
Nutrition
Applied Nutrition
Medical Nutritional Therapy
Applied Medical Nutritional Therapy
Computer Applications Food Service

Certification/Professional Credentials

Registered Dietitian (R.D.), American Dietetic Association
Certified Dietitian Nutritionist (C.D.N.), State of New York
ServSafe Certified Instructor, National Restaurant Association

Specialties

Dietary Assessment
Community Nutrition Intervention
Foodservice and Clinical Management
Computer Applications for Food and Nutrition

Honors and Awards

Graduate Scholarship, College for Human Development (2000-2001)
Teaching Assistantship, Syracuse University (1996-1997)
P.D.Q.W.L. Award (1998)

Consulting

Dietitian Consultant, State University of New York at Oneonta Dining Services

Research Interests

Obesity and relationship to dietary intake, particularly in young children

Hobbies and Other Interests

Live on a 145-acre farm
Enjoy cooking and gardening
Link to the ADA Website at www.eatright.org

Healthful Holiday Eating: Snack Mix

Yield: 5 Cups

Ingredients:

1-1/2 cups small unsalted or lightly salted pretzels
1 Cup bite-size shredded whole wheat biscuits
1-1/2 cups popped popcorn, no added salt or fat
1 cup oyster crackers
2 Tablespoons reduced calorie margarine
1 Tablespoon low-sodium Worcestershire sauce
2 teaspoons dried Italian seasoning
1/4 teaspoon pepper
1/8 teaspoon salt
1/8 teaspoon garlic powder
2 Tablespoons grated Parmesan Cheese

Preparation:

1. Combine pretzels, shredded whole wheat biscuits, popcorn and oyster crackers in a large bowl. Toss well and set aside.

2. Combine margarine and low-sodium Worcestershire sauce, Italian seasoning, pepper and salt in a small saucepan; cook over medium heat, stirring frequently until margarine melts. Pour margarine mixture over cereal mixture. Sprinkle with Parmesan cheese; toss well.

3. Spread the mixture in a 13x9” baking pan. Bake at 275 degrees for 45 minutes, or until crisp, stirring occasionally. Cool, store in an airtight container.

Source: Dr. Jennifer Bueche

Thank you Dr. Bueche; you’re the greatest!

Food Apps

2011-03-25T17:22:00.001-04:00

Trans Fat and Depression - ABC News

2011-03-23T12:59:00.000-04:00

Trans Fat and Depression - ABC News: "A diet with too much trans fat is linked to heart disease and mental illness."

Healthy Snacks For Children & Their Back Packs

2011-03-19T05:57:00.001-04:00

Making sure your kids eat right as they dash between classes, after-school activities and plans with friends is tough, which is why it's important for parents to get creative when it comes to ensuring nutritional standards in their kids' lives even when they're away from home. Here we've found 50 great snacks and snack ideas that fit into the lifestyles of all types of active kids, no matter how messy that backpack is.

The Fundamentals

These classic snacks are fun to eat, kid favorites, and easy to pack in bags and lunch boxes.

Peanut butter: Packed with protein and the good fats your kids need to keep them running around all day, it's an easy add-on to sandwiches, breakfast toast, as a veggie dip and with fruit. Spoon a few dollops into a small plastic container for dipping.
Popcorn: Pre-pop a bag of popcorn or Kettle corn — particularly the kind without loads of extra salt and butter — for a fiber-rich snack that's fun to eat.
Nuts: Great for active kids who need extra calories but limited junk, nuts are easy to eat and pack. Choose unsalted nuts and nut mixes for less sodium.
Raw Veggies: Cut up carrots, celery, bell peppers, cucumbers and other raw veggies for kids to munch on as they break for lunch or head to practices and games after school.
Peaches: Peaches have a lot of vitamin C, so throw a pack of diced peaches into your child's backpack for cold-fighting power.
Strawberries and citrus: These fruits are also high in vitamin C and great for transporting. Oranges don't even have to be cleaned before eating — teach your kids how to peel an orange or clementine they can eat any time.
Healthy energy bars: Your grocery store's energy and snack bar aisle is probably pretty overwhelming, but don't' grab any old box. Pick bars with more than 3 grams of protein and fiber, heart-healthy fats, whole grains, and limited sugar.
Sugar-free Jell-o: Jell-o now makes sugar-free, low-calorie gelatin snacks in all types of flavors, already pre-packaged for backpacks.
Lean lunch meat: Pierce rolled up pieces of lunch meat with toothpicks for a snack.
Trail Mix: Assemble your own trail mix according to your kids' tastes and nutritional needs. Throw in dried fruit, sunflower seeds, nuts, low-sugar cereals, and even the occasional piece of candy for something sweet.

Fun Recipes

When you have the time to experiment, surprise your kids with these fun recipes.

Carrot Wraps: Cheeses, nuts, and apricots spruce up regular carrots.
Cherry Hungry Caterpillar: Cherries and cream cheese are turned into a friendly caterpillar with this recipe.
Kabobs: Low-fat meats and cheeses, cherry tomatoes, and fruit are fun to eat when pierce with a kabob stick.
Tuna salad roll: Scoop out a whole-grain roll, then stuff it with tuna salad made with chopped apples and celery. Use low-fat mayo.
Apple bites: Great for Halloween or a surprise, you'll stick silvered almonds in apple wedges that your kids will love to share.
Tomato Basil Pizza Snack: Even as chilled leftovers, these are a great snack kids will look forward to all day.
Cream cheese hearts: Use fruit spread and cream cheese with whole-wheat bread, and then cut the sandwiches into heart shapes.
Awesome applesauce: Make your own applesauce to serve your kids at school.
Honey Ginger Carrots: Give baby carrots more flavor with grated ginger, lemon zest, butter and lemon juice.
Yogurt on the Go: Add sunflower seeds, raisins and strawberries to light yogurt.
Pizzadillas: Don't forget to pack the dip for this sensible snack that packs in spinach, fiber, calcium, lots of vitamins, and protein.
Wraps: Wraps are an easy way to get your kids to eat spinach or lettuce, especially when they're surrounded by low-sodium meats and low-fat cheeses.
Egg tortilla: Scramble eggs to roll in a wheat pita or tortilla.
Confetti quinoa: Introduce your children to this fiber- and protein-rich food by whipping up this mix, packing it into a containers, and serving it at room-temperature or cooled for lunch or later.
Super Strawberry Bars: Make your own bars with rolled oats and strawberry jam.
Sweet-Potato Sticks: Made with sweet potatoes and egg whites, this yummy snack is surprisingly easy.
Quesadillas: Slip a leftover quesadilla made with low-fat ingredients into your kids' backpack for portable snacking.
Polka Dots' Tomato Spots: These cherry tomato, cheese and tuna snacks will fit nicely in a plastic container and are easy to pop into little mouths.
Polka-Dot Waffle Sticks: Kids get extra iron and vitamins with this recipe.
Cheesy Apple Butter Snack: Add cottage cheese and grape nuts to apple butter.
Balls of Energy: These little balls are packed with nutrients from bananas, peanut butter, peanuts and wheat germ.

Keep Chilled

Throw an ice pack into your kids' snack bag to keep these nutritional snacks fresh.

String cheese: A favorite kid snack for years, this fun-to-eat cheese stick is perfect for throwing into side pockets and lunch boxes.
Yogurt: Protein, vitamin D and calcium are just some of the nutrients kids can easily get from yogurt, a product that's well-marketed in kid-friendly packaging and flavors.
Fruit salad: Depending on the season, you can pack chopped and assorted fruits in a hard container for your kids' backpacks, with kiwi, blueberries, watermelon, strawberries and grapes for a colorful, tasty variety.
Milk: Fill up a thermos with milk instead of buying sugary juices and sodas for their lunch.
Low-fat pudding: Use nonfat milk if you make your own, or buy low-fat pudding already pre-packaged for healthy desserts.
Last night's chicken: If you have left-over lean chicken, chop up chilled pieces for a salad topper or a snack for your kid's backpack.
Hard-boiled eggs: Give your child a dose of protein power by hard-boiling a couple of eggs and putting them in plastic containers.
Cubed cheeses: Pack an assortment of cubed cheeses for easy, portable snacking, and lots of calcium and protein.

Crumble-Proof

Lots of snacks seem like a great idea, until they're smashed at the bottom of a bulky backpack. These crumble-proof foods last all day.

Raisins: Higher in calories than regular fruit, raisins do fight cavities and gum disease, and it's an effective power-boosting snack to eat before workouts and active sports.
Pickles: Low-calorie pickles are a kid-favorite because of their tart, sour taste. Buy pickles with no added sugars or artificial flavors.
Pita and hummus: Either as a snack or lunchtime sandwich, pita is pretty durable, even in a backpack, and whole-wheat varieties have a lot of dietary fiber.
Salsas: Pack salsas in a hard container — either a store-bought kind or something you make yourself — for healthy dipping and extra incentive to gobble up veggies.
100% juice boxes: Avoid juices that are mostly made with sugar.
Apples: They might bruise after a few days, but a washed apple is one of the easiest snacks a kid can dig out of his pack.

Snacks to Share

Pack extras for your kids to share with their friends, inspiring even more kids to eat healthy.

Baked chips: Not all chips are totally bad for you, especially when they're baked, wheat-based, and shared with friends.
Rice cakes: Buy lightly flavored (but low-sugar) varieties, or include a small container of peanut butter for your kids to share with the carpool gang.
Cheese and crackers: Pack cheese spreads or slices along with wheat crackers.
Whole Grain Cereal: Mix different types of whole grain cereal together for your kids to pass around with friends.
Oatmeal cookies: Instead of throwing little boxes of junkier cookies into your child's bag, encourage them to share oatmeal cookies instead.

Source: Nursing Schools.net and Blog: From A Dietitian’s Perspective

80 Great Ways to Celebrate: NATIONAL NUTRITION MONTH (NNM)

2011-03-18T04:12:00.001-04:00

March is National Nutrition Month!

Splash some color on your plate! It's National Nutrition Month and the theme is "Eat Right with Color." This month the American Dietetic Association wants you to make healthy choices by incorporating a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy into your meals every day.

"ADA encourages all Americans to take time during National Nutrition Month to look at their eating patterns and begin to make the small improvements that, over time, add up to significant health benefits, " says registered dietitian and ADA President Judith C. Rodriguez.

Because March is National Nutrition Month, it is a great time to focus on your nutritional health. Whether you're a model eater, or could use some help in the diet department, this month will give you a good opportunity to think more about the food you're eating. Try these activities, habits, and small changes to celebrate nutrition and food this month.

General

These are ideas you can use all month long.

Define good nutrition: Learn about what good nutrition really is.
Think about making calories count: Rather than labeling foods good or bad, consider the vitamins, minerals, and fiber available in foods.
Always have water available: Make sure that there's always water ready and waiting for you to drink.
Set reasonable goals: Start making small changes you can live with.
Be optimistic about food: Think about food as nourishment and fun.
Consider supplementing: Although you may be reaching all of your nutritional goals, a vitamin or mineral supplement can help ensure that you're getting everything you need.
Be patient: Instead of settling for food with immediate gratification, take your time and enjoy what you eat.
Indulge: Don't forget to allow yourself to indulge when appropriate.
Plan ahead: The more you plan, the better you can control your nutrition.
Eat frequently: Becoming a frequent eater will allow you to eat more often in smaller portions.

Activities

Take part in these activities and make nutrition month a fun experience.

Take a cooking class: Spend some time properly learning how to prepare foods with a cooking class.
Write down everything you eat: This month, take the time to track everything you're eating, so you get a better idea of what exactly you're taking in.
Join a food club: Have fun with food and friends in a food club.
Play with your food: Dress your food up into edible art for a little fun.
Watch Super Size Me: Consider how fast food can affect your body with Super Size Me.
Join a CSA: Becoming a part of a CSA (Community Supported Agriculture) will enable you to eat well and support community farmers.
Eat something fresh: If you've never tried anything but canned pineapple, try a fresh one.
Read about good nutrition: Find books that celebrate healthy nutrition.
Visit a farmer's market: Find fresh, local, and even organic produce and other items at a farmer's market.
Pack a bento box lunch: Have fun with lunch by creating a bento box at least once a week this month.
Attend a nutrition class: Learn more about good nutrition with a class.
Look at labels: Before you buy or eat food, take a good look at its nutrition facts.
Enter a diet contest: Submit a recipe to a contest.
Create an emergency food kit: If you're out and about and become hungry, you're likely to turn to whatever's available-make sure you've got a healthy food kit ready to go.
Go on a picnic: Eat great food in the great outdoors.
Visit a farm: See where your food comes from by visiting a farm.
Watch Food, Inc.: Learn more about the way your food is made with Food, Inc.
Make a healthy menu: Plan meals ahead of time for the entire month, so you'll have great nutrition all month long.
Enter a cooking contest: Participate in a cooking contest in your community.
Eat local: Practice sustainability and a connection with your food by eating local.

Shopping

Celebrate nutrition this month by taking these ideas to your grocery store.

Buy fresh food: The fresher the food, the more nutritious, so buy as fresh as possible.
Try a new grocery store: Get a new perspective on available foods at a new store.
Avoid shopping when you're hungry: Avoid impulse buys by shopping when you're full and rational.
Look for whole foods: Choose simple, whole foods that are the closest to nature for more nutritional bang for your buck.
Purchase organic products: Try some organic products, like milk, meat, or produce.
Stay away from ingredients you don't recognize: If you can't recognize, pronounce, or spell an ingredient, don't buy it.
Stick to the outer aisles: You can find produce, meats, fish, and eggs in the outer aisles of grocery stores.
Find produce in season: Get fresher produce by shopping in season.
Read labels: Although most foods with great nutrition won't require labels, be sure to look at the ones that do to be an informed consumer.
Don't buy desserts or munchies: Treats are fine, but make them worth it by making them from scratch yourself.
Shop for colorful foods: Get a variety of phytonutrients with colorful produce.
Don't believe everything: "All natural" or "fat free" labels can be deceiving.
Write a list out: Before you head to the store, make sure you've got a list ready to go.
Learn to recognize all forms of sugar: Refined sugar can come in many forms so look for corn sugar, fructose, caramel, syrups, and more.

Eating Out

While you're dining out, you can use these tips to celebrate nutrition.

Visit a new restaurant: Go to a new restaurant you've been meaning to check out.
Find out how your food is prepared: Consider whether your food is baked, fried, or prepared in another way.
Add a new fruit or vegetable to every meal: Try something new each time you cook.
Educate yourself before going to a restaurant: Go to the restaurant's website to learn about the nutrition for the items available on the menu, so you can make a healthy, informed choice.

At Home

Nutrition can take center stage at home with these tips.

Make a healthy eating plan: Create a plan for eating a balanced diet at home.
Buy a new cookbook: Find a new healthy cookbook to spur interest in new recipes.
Get an illustration of the food pyramid: With a food pyramid, you'll have an easy reminder to eat a balanced diet.
Balance it out: Eat a good balance of foods for good nutrition.
Practice family mealtime: Eat together, and teach children a healthy attitude toward food.
Create a rainbow on your plate: Find a rainbow of foods to make a plate rainbow.
Try a new recipe once a week: Find a new recipe to check out each week of National Nutrition Month.
Measure with a tablespoon: Instead of a knife, use a tablespoon to measure and spread on condiments.
Cook with your kids: Get kids interested in nutrition by having them help you cook.
Increase the amount of times you eat at home: At home, you're better able to control what you're eating, so aim to increase the frequency of your mealtimes at home.
Go meatless once a week: If you're a big meat eater, consider going meatless at least once a week.
Prewash your vegetables: Buy vegetables washed, or wash them when you get home from the grocery store, and you'll be more likely to grab and go veggies as a snack.

Daily Habits

Try to work these daily habits for good nutrition into your routine this month.

Get a better night's sleep: When you're well rested, you're less likely to turn to junk or comfort foods.
Find a tip a day: Get a tip a day nutrition calendar, or sign up for email alert every day.
Take a vitamin: Make sure you're reaching all of your nutritional needs with a vitamin supplement.
Stick to serving sizes: Read the nutrition facts to find out the proper serving size for the food you're eating.

Gardening

Put nutrition on your windowsill or in your backyard with gardening.

Teach kids about nutrition in the garden: Kids can get an understanding of gardening for health with your help.
Start a garden: Plant vegetables, fruits, and herbs, so you can enjoy your very own harvest.
Garden with meals in mind: Plant items that can be used over and over again in the meals that you plan to cook.
Plant a row for the hungry: Set aside a section of your garden to donate to your local food bank or soup kitchen.

Community

Use these ideas to make food and nutrition a social affair.

Explore food science: Learn about the science of food to appreciate it more.
Find a new food blog: Check out a new food blog every week this month.
Cook for friends: Invite people over to enjoy dinner at your home.
Plan a foodie trip: Plan a trip to a fun food festival.
Blog about National Nutrition Month: Let others know that you're celebrating National Nutrition Month by posting about it.
Visit festivals: Seek out food, wine, or beer festivals to enjoy more gourmet food.
Share recipes: Start a recipe exchange with friends and family.
Give away your produce: Share extra produce from your garden.

Exercise

Get active once a day: Manage your body weight by being active for an hour every day.
Take part in a fun activity: Join a race or adventure dash to get exercise in a fun way.
Introduce weight training: Become lean to put your nutrition to good use.
Take a walk as a family: Spend time together as a family and get active with a walk around the neighborhood.
Meditate: Give yourself time to collect yourself and focus inward with meditation.

Source: The American Dietetic Association (ADA) and Ms Roxanne McAnn Nursing Schools dot net.

Happy St. Patrick’s Day: From A Different “Perspective”

2011-03-17T10:07:00.001-04:00

Our blog is titled: Blog: From A Dietitian’s Perspective. Hence, today this post is titled: Happy St. Patrick’s Day: From A Different “Perspective.” We could have given a recipe for the regular corned beef brisket and cabbage, which by the way would have been okay or we could have given a recipe for lower sodium corned beef and cabbage and tips to lower the sodium in our meal today, which would have been okay, too, we could have even placed pictures of the corned beef and cabbage in the post—and that would have been acceptable as well, but—we’re not going to do that. Instead, we’re going to look at things from a “different perspective.”

I’m a different kind of Dietitian or am I. If someone 82 years of age said to me: “ I’m a Diabetic and I really want a piece of pie or a dessert, I’m going to let this ‘person’ have that dessert. First, It drives me crazy to hear someone say: “I’m a Diabetic.” I teach that person to say: “I’m someone with Diabetes.” The reason is because there is so much more to this person. This person has family and friends, perhaps she/he likes to play the piano or golf or take a walk on the beach at night. So much more makes up this person than the fact that they have defined themself as a “Diabetic.” Therefore, at 82 years of age, I’m going to say: “Sure—have a piece of pie and not the whole pie.” Now, on the other hand, if this person much younger say, 21 that’s a different story altogether, more involved, may be more medically compromised and I may not be so lenient with that person.

At the same time, we can be teaching how to make healthier choices and eating more family-friendly meals. To do this, let’s give you a really healthy dessert recipe, which will meld nicely and compliment that Corned Beef and Cabbage Dinner tonight, which we didn’t take away from you because it is my belief that there really is no “bad” food. Ms Amanda Westerling works on the National Institutes of Health’s We Can! (Ways to Enhance Children’s Activity & Nutrition) Program. The recipe “Fruit Skewers with Yogurt Dip” is just one of the many fantastic recipes that she has in Keep the Beat Recipes Deliciously Healthy Family Meals. The recipes are designed to give people a satisfying portion, while helping people to stay within their calorie needs. They also tie-in directly with the Dietary Guidelines because they are limited in saturated fat, trans fat, cholesterol, sodium, and added sugars. The focus is on family-friendly meals and snacks and getting children involved in meal preparation, but many of the meals are great for adults too. Dishes such as Baked Eggrolls, Mexican Lasagna, and Oatmeal Pecan Waffles are sure to please most family members. Here is that delicious dessert recipe to have with your meal tonight:

fruit skewers with yogurt dip
tangy fruit and sweet yogurt make a perfect taste combination

Ingredients:

1 C strawberries, rinsed, stems
removed, and cut in half
1 C fresh pineapple, diced (or
canned pineapple chunks in
juice, drained)
½ C blackberries
1 tangerine or Clementine,
peeled and cut into 8 segments
8, 6-inch wooden skewers

For dip:

1 C strawberries, rinsed, stems
removed, and cut in half

¼ C fat-free plain yogurt

1/8 tsp. vanilla extract

1 Tbsp. honey

Directions:

1. Thread two strawberry halves, two pineapple chunks, two
blackberries, and one tangerine segment on each skewer.

2. To prepare the dip, puree strawberries in a blender or food
processor. Add yogurt, vanilla, and honey, and mix well.

3. Serve two skewers with yogurt dip on the side.

Note: Skewers have sharp edges, so monitor younger children
while eating, or take the fruit off the skewers for them.
Younger children can rinse the fruit, thread onto skewers,
and mix the dip. Older children can make the recipe
themselves

prep time:
15 minutes

cook time:
none

yield:
4 servings

serving size:
2 skewers,
1½ Tbsp. dip

each serving provides:
calories 71
total fat 0 g
saturated fat 0 g
cholesterol 0 mg
sodium 10 mg
total fiber 2 g
protein 1 g
carbohydrates 18 g
potassium 174 mg
vitamin A 6%
vitamin C 70%
calcium 4%
iron 2%
Percent Daily Values are based on a 2,000 calorie diet

Source: Ms Amanda Westerling, American Institutes for Research (AIR), Health Programs

So, is my “perspective” so different after all? I like to think I’m realistic

Thank you for reading and Happy St. Patrick’s day to all.

-Anthony

Follower Sunday: “Thank You Readership!” Accomplished Author, Editor and Pastry Chef–Tracy Stopler—Shares Selflessly with Others with a Heart Healthy Recipe

2011-03-13T14:37:00.001-04:00

Each Sunday, I thank my readership for their loyalty and dedication to my blog, by providing a healthy recipe. For those that know, this is a healthy repeat, but for those that are unaware and are new to the blog, this is my way of “giving back.” It is also a way to “Pay it Forward.” Each Sunday, not only will you have a healthy recipe, but you will have an expert in the field of dietetics, food and nutrition, provide the healthy recipe to you. It is my pleasure to introduce to you this week, my friend and my colleague, Tracy Stopler, M.S., RD and her recipe: “Avocado Oatmeal Cookies.”

Tracy Stopler, MS, RD

About Tracy Stopler, M.S., RD

Tracy Stopler is a registered dietitian with a Master of Science in Nutrition from New York University, and is certified by the American College of Sports Medicine (ACSM). She is the nutrition director at NUTRITION E.T.C. in Plainview, Long Island. Tracy is an Adjunct Professor at Adelphi University teaching "Nutrition and Human Performance"; a guest faculty member for the ACSM Health Fitness Instructor Workshop; a guest lecturer at the Olympic Training Center in Lake Placid; and an author of over 40 abstracts, papers and book chapters in the scientific literature on the topic of nutrition and exercise.

She is the associate editor of Total Nutrition: The Only Guide You'll Ever Need: From the Mount Sinai School of Medicine; and author of Nutrition E.T.C. For The Millennium; Her latest publication was the chapter "Medical Nutritional Therapy for Anemia" in Krause's Food & Nutrition Therapy, 13th Edition. Her latest personal achievement was summiting Mt. Kilimanjaro (5756 m) in February 2008.

Her areas of expertise include: AIDS/HIV, Anemia; Diabetes; Cardiovascular Disease; Cooking Classes; Eating Disorders (anorexia/bulimia/ compulsive overeating); Fitness; General Nutrition and Wellness; High Blood Cholesterol; High Blood Pressure; Maternal and Child Health; Oncology; Sports Nutrition; Vegetarianism; and Weight Control.

Avocado Oatmeal Cookies

You will need…

Directions:

1 Haas Avocado
1/2 cup firmly packed brown sugar
½ cup splenda
3 egg whites (whipped til peaks form)
1 teaspoon almond extract
1-2 tsp. vanilla extract
1 cup all purpose flour / 1 cup bread flour / 1 cup uncooked oatmeal
1 teaspoon baking soda / 1 tsp. baking powder
1 teaspoon cinnamon /sprinkle of nutmeg
(optional: chopped almonds, raisins, figs)

Preparation:

Step by Step…

Preheat oven to 375 degrees.
Beat together avocado and sugars.
Add egg whites and extracts; beat well.
Add combined flour, baking soda, baking powder, cinnamon, nutmeg; mix well.
Stir in oats (and almonds/raisins); mix well.
Drop by rounded tablespoonfuls onto non-greased cookie sheet.
Baked 10 to 12 minutes.
Cool 1 minute on cookie sheet.

Thank you for reading,