It is well known that excess weight causes a wide range of health problems. Expanding insurance coverage to cover more weight loss programs is a wise move. However, the most qualified professionals to provide nutrition education are registered dietitians. We have been in the shadows for years and deserve more recognition for being the nutrition experts that prevent chronic diseases and save millions of health care dollars.

http://www.latimes.com/news/nationworld/nation/la-sci-obesity-screening-20120622,0,2815818.story

What do you think? Has a registered dietitian helped you lose weight?

Vacations are the perfect time to relax, let loose and sample the local eats. But eating meal after meal away from home can mean lots of hidden fat, calories and sodium, making you feel weighed down and lethargic. If you want to enjoy your vacation minus the extra baggage try these easy tips:

BYO Breakfast – Get your day off on the right start with an energizing morning meal. Since finding a healthy breakfast on the road can be difficult, why not bring your own? You’ll save calories and money plus you’ll feel better all day long. Before you leave for vacation, pack individual baggies of whole grain cereal with a tablespoon each of dried fruit and chopped nuts for a quick, easy breakfast that’s guaranteed to keep you energized all morning long. Or pack single-serve packets of instant oatmeal. It’s an easy way to get your whole grain fix and you can make it in minutes with hot water from your hotel room coffee maker.  

Pile on the Produce – When you’re eating out three times a day working in fruits and veggies can be a challenge. But with a little planning it can be done. Visit a farmer’s market and stock up on fresh fruit to keep in your hotel room for a healthful snack. In restaurants, skip the French fries or rice and ask for a side salad or fresh fruit with your main dish. Better yet, make salad your main meal and score at least two servings of veggies in one sitting.

Snack Smart – Snacks can help hold you over between meals if you do them right. First, make sure yours are right sized – about 100-200 calories each. Then, make sure they contain some protein or fiber. Since these are digested slowly they keep you full and satisfied between meals. Top on-the-go picks include non-fat Greek yogurt, a small non-fat latte and a banana, an energy bar or a piece of string cheese with an apple or a few whole grain crackers.

Have a Return Plan – Returning home to an empty fridge practically guarantees a call to your favorite pizza or Chinese restaurant for take out. Instead, plan before you leave. Stock your freezer with a few low-sodium frozen entrees. Choices like fiber and vegetable filled brown rice vegetable bowls, veggie burgers or whole-wheat pasta primavera make it easy to come home to a healthy meal you can feel good about.

While they bring cool relief on a hot summer day, smoothies can be calorie bombs. A 20 oz. fruit (and sugar) filled smoothie can weigh in at 500 calories!  To save calories, make smoothies at home with fresh seasonal fruit, green veggies and ice.  And that frozen coffee drink? It comes in at more than 400 calories for a 16 oz. serving. Enjoy your favorite frozen coffee drink with care: order it with nonfat milk and skip the whip (whipped cream that is)!

Now this may surprise you but, the large sweet tea at a popular fast food restaurant has 70g sugar. That’s equal to the sugar in SEVEN glazed donuts from a popular southern doughnut maker! Surprising, yes?!  I’m not saying that doughnuts are better than sweet tea. However, most people hesitate when faced with a plate of doughnuts but don’t think twice about having a large sugary drink at every meal or snack.

If now you’re wondering how to navigate this world of barrel beverages, here are three easy ways to find out what’s lurking in your favorite food or drink:

1. Rethink your drink.  Before you finish that bottle of juice or tea, check the label for the serving size, calories and sugars.  You may be surprised to see what you’re getting.  And while calorie needs vary across individuals, liquid calories are troublesome because they don’t satisfy as well as solids do.  All things the same, an extra 150 “innocent” calories could lead to an extra 15 pounds weight gain in a year.
2. Know the culprits.  Before you buy your next box of cereal, bag of chips or invest in the newest natural soda on the market, check the ingredient list for sources of sugar and its many aliases: high fructose corn syrup, brown sugar, cane sugar, cane juice crystals, sucrose, fructose, dextrose, honey, agave and the list goes on and on.
3. Go online. Many eateries list detailed nutrition information on their company website.  Before you go out for your next smoothie or frozen coffee drink, check the website to see which ones are lower in calories and sugar.

When it really comes down to it the advice is still very simple: Eat and drink less sweet stuff.

And really what ever happened to just drinking water? I’m just saying… it’s still my number one source of hydration.

Undernutrition results in higher readmissions to hospitals and poor patient outcomes with higher rates of complication and mortality. Yet, food and nutrition is often overlooked as a therapeutic and critical intervention especially by payors. In October, 2012, CMS will start including readmission rates  for acute MI, CHF, and pneuomonia in their payments to hospitals.

Food consumption in the elderly is impacted by both psychological and physical variables-including disease challenges, malnourishment, lack of caregiving or even isolation and depression. However, unless nutritious food is consumed, it cannot be used by the body to aid healing and repair.

Previously, I worked as a supermarket dietitian. The most frequent comment I received was similar to the following: "Tell me what to eat. I don't want to cook anymore, don't have time to cook, don't have transportation to the store, or don't understand my diet."

Back to the basics. Unless food is consumed it doesn't become nutrition. Food is one of life's pleasures. Enjoy it.

Pick a Protein

Instead of hamburgers or hot dogs, try fish. To cook fish wrap it in foil. It will cook in just a few minutes. Or choose another lean protein, such as skinless chicken breast, turkey, or 95% lean hamburger.

Viva la vegetables

Have you tried grilled vegetables? They are full of fiber and low in calories. Coat corn, zucchini, mushrooms, onions, or peppers with a little oil and your favorite herbs and seasonings and grill. Delicious!

Don’t forget the fruit

If you have room for dessert, instead of gooey, sticky rich cakes and pastries, reach for fruit. My favorite dessert is fruit salad. Take advantage of summer fruits, such as watermelon, blueberries, and strawberries for a healthy vitamin-packed dessert.

Try a new and improved summer picnic menu to lessen the calories and bump up the nutrients. Have a great and safe summer!

Aguacate: este vegetal, que técnicamente es una fruta, es de origen mexicano. Los Aztecas lo llamaban árbol de testículos. Tiene un gran contenido de grasa saludable (poli saturada) de gran beneficio para el corazón y arterias. Por esta razón nos ayuda a mejorar la circulación en esas aéreas importantes para rendir mejor.

Las ostras son el alimento afrodisiaco más reconocido por todos. Contiene un mineral, Zinc que aumenta la testosterona en el hombre y la mujer aumentando la libido. Las ostras no son tan fáciles de conseguir, por lo tanto, consume salmón que también es una muy buena fuente de Zinc.

Naranjas: Esta deliciosa fruta tropical es rica en antioxidantes tales como la vitamina C y el acido fólico que son esenciales para el sistema reproductivo.

Ajo: Es otro alimento rico en antioxidantes y un ingrediente llamado Alicina que aumenta el deseo sexual y el flujo de sangre en esas aéreas claves.

Chocolate: Además de su delicioso sabor, contiene teobromina un ingrediente similar a la cafeína que nos da energía. También contiene feniletilamina, un químico, que nos hace sentir como enamorados. No olvidemos su gran contenido de antioxidantes buenos para el corazón y el cuerpo en general. Usa preferiblemente el cacao oscuro en polvo, que tiene menos calorías y grasa.

A disfrutar de estas comidas y recuerda la moderación en tus comidas y todas tus actividades .

You know the old adage, Our eyes are usually bigger than our stomachs. Thus we have a tendency to over serve ourselves, or try to finish everything on our plate, especially at restaurants.  We end up eating more than we really needed and Times have changed since we were kids and we no longer have to belong to "the clean plate club". In fact, it's better not to a member.

So how do we resist all that food and stop ourselves from overeating? It's simple to say "eat less" but not so easy in our society where food is everywhere and portions are huge! So what to do? When making your own food or serving it to yourself, put less on your plate, or in your bowl (personally I pour well over what's considered a 'serving' of cereal in my morning breakfast bowl), than what you think you can eat. It's hard but give it a whirl. It will take some practice so keep at it. Tell yourself you can always go back for more if you really need it.

It's also helpful to measure your food at home to get a real feel for how much you're eating (it may have the added benefit that you serve yourself less when using a measuring utensil). Invest in measuring spoons, cups and a kitchen scale if you don't have them already. This exercise will also help you visually determine portion sizes when eating out.

Fill up on non-starchy veggies to curb your total calorie intake and boost nutrition. For lunch and dinner try a veggie filled salad with low fat salad dressing, or broth based soup, before eating your main dish. This will fill you up so you end up eating fewer calories overall. Better yet, when eating out, order your entrée after you've eaten the salad or soup. You may not be as hungry and you’ll likely order something smaller, like a yummy appetizer, mmmm!

For more tips check out my video "Enjoy Your Food While Eating Less" by clicking on this link http://www.youtube.com/watch?v=2gLyVd9RSXg. In the meantime, don't forget to check out eatright.org for expert nutrition and diet info aaannnnd

Have a fruit and veggie filled day!

If you want to eat healthier and lose weight but it's a struggle, think about why you want to do it. How bad do you want it? What's missing or what's stopping you to make it happen? Is there a negative person who keeps you down? Find a good support person who wants to walk with you every day. Are you eating too many sweets and not enough fruits and vegetables?

If you want to do something, but somehow it's not happening, set very small goals to achieve every day.

• Day 1: Buy grapes
• Day 2: Wash grapes
• Day 3: Put grapes in small bags
• Day 4: Eat grapes for snack at work

Slowly but surely, you will get to where you want to be. Eventually, eating more fruits and vegetables will become a habit.

For more nutrition tips, recipes, games, and great resources, visit www.eatright.org. Have a healthy and nutritious month!

Is Qnexa going to be our answer?  This diet drug is currently being considered by the FDA, and if it is approved, it will be the first prescription diet drug approved for use in the US since 1999.  So, what is Qnexa?  It is a mixture of two other medications – topiramate (an anticonvulsant medication), and phentermine (an appetite suppressant).

One of the more alarming known side effects of Qnexa is birth defects, which can occur when woman become pregnant while taking the medication.  Other possible side effects that have been reported include suicidal thoughts, heart palpitations, elevated blood pressure, and memory lapses. 

On the bright side, studies have indicated that Qnexa can be helpful when it comes to weight loss – although the jury is still out on weight maintenance, which is the really tricky part.  If it is approved, the bottom line is that the benefit of Qnexa should be carefully weighed against the possible risks for each person, and patients on Qnexa should be closely monitored for possible side effects.   As for our magic bullet – it’s not here, yet.

Typical Czech cuisine includes goulash (meat in sauce with dumplings), Wiener schnitzel (fried veal), pork with sauerkraut and dumplings, fried cheese with mayo and beef roast with cream sauce. The Czech Republic is also the largest consumer of beer in the world at 163 L per capita with over 300 brands of beer available. They were not joking when I was told, “beer is cheaper than water.”  Prior to 1989 there were only 3 non-Czech restaurants but after the Velvet Revolution the emergence of international cuisine exploded. Now there are over 50 different restaurant cuisines in Prague alone. In fact chefs are referenced as “gastronauts” since they search for culinary trends by travel. There are some similarities in culinary trends relative to the U.S. including sourcing of local foods, which they define as no more than 100 miles, seasonal products, traditional recipes using very dated cookbooks and the emergence of farmers markets. Among younger people there is a growing trend toward “lighter” cuisine including fresh produce; however reduced portions, low calorie meals/desserts and/or low sodium is not typically found on a menu or in homes. For most Czechs the main meal of the day is lunch that usually starts with a hearty soup, followed by a dish of meats and potatoes or bread dumplings. A wide variety of breads, rolls and pastries are available for breakfast along with a variety of café shops for enjoying a cup of coffee. As far as physical activity, Czechs are fairly active and known for their love of nature.

Upon my return to the U.S., I wanted to learn more about the obesity and disease rates in the Czech Republic. The Economic Co-operation and Development recently released their Policy Brief:  Obesity Update 2012, which provides very insightful data on obesity rates around the world, including the Czech Republic. The report indicates 17% of the adult population is obese and among children ages 5-17 years of age, 17% are overweight and obese among girls and 25% among boys. These rates have steadily increased since 1995. According to the European Commission, circulatory disease (high blood pressure, cholesterol, diabetes mellitus, and smoking) is the number one cause of death with cancer being a close second.

It’s fascinating and very educational to travel abroad and learn of a countries cuisine and approach to food. Although, I have to say many of us were eager to return to America and once again enjoy fruits and vegetables. I often contemplated what “MyPlate” would look like in the Czech Republic. What countries have you explored and what did you learn when traveling abroad?

What do you think about when you hear the word chocolate?  As a registered dietitian it is often interesting to hear friends and clients become shocked when they hear that I indulge in and in fact suggest a daily dose of chocolate as a treat!

Scientific evidence suggests that dark chocolate (not milk or white chocolate) in small amounts can have a positive effect on our blood vessels, increase blood flow, decrease blood pressure and increase HDL ("good" cholesterol). Cocoa is a rich source of antioxidants and plant flavonoids.  Other good sources of plant flavonoids include green tea, red wine, fruits and vegetables.  This said, it is important to recognize that chocolate is still a high calorie indulgence and moderation/portion control is important.  The key to enjoying the heart healthy benefits is to select a small piece of dark chocolate and savor the sweet, silky favors as a treat.  Read the label carefully, make sure that cocoa is the first ingredient on the list rather than sugar and enjoy chocolate that is at least 70% cacao.  Research also shows that cocoa contains a compound called phenylethylamine (similar to our body’s dopamine and adrenaline), a mild antidepressant and stimulant which can have a positive effect on our mood.  So, this year as you celebrate American Heart Month feel free to indulge in a small piece of dark chocolate and know that you are benefiting your heart!

Let's problem solve together. What's still a problem? Do you eat too much when you eat out? Try to follow MyPlate guidelines. Your plate should contain a small amount of protein, a small amount of carbohydrate, and the rest of plate should be filled with fruits and vegetables. If you drink alcohol, avoid excess calories by only having one drink. Try to keep your Valentine's Day splurge to under 200 calories. Enjoy the day and share a dessert.

What's going well? Are you still walking seven days a week for one mile? That's great. Keep it up. In a year that will help you lose ten pounds.

Go slow. Keep making steady progress. The year will fly by. Make 2012 your year to achieve your weight loss goals. If you need help, contact a registered dietitian in your area at www.eatright.org.

I encourage you to check out this new tool and to consider the three main focus areas for the new Dietary Guidelines.  Here they are along with my own comments and tips to help you put these strategies into action for a healthier 2012!

Balancing Calories:

• Enjoy your food, but eat less – Try using smaller plates, bowls, cups – it really works!
• Avoid oversized portions – Portion sizes have exploded over the past 20 years…and so have our waistlines.  By simply watching your portions, you can decrease your intake of excess calories.  Follow the MyPlate visual to balance your plate for optimal nutrition. 

Foods to Increase:

• Make half your plate fruits and vegetables – They don’t have to be organic or fresh!  Conventionally grown fruits and vegetables are just as safe and nutritious as organic, but at a much better price.  Frozen, canned and dried fruits and vegetables are a cost-effective way to get the nutrition without the extra cost.  An added benefit: you won’t have to worry about the fresh produce rotting in the crisper drawer and watching your money go down the garbage disposal.
• Make at least half your grains whole grains – Add a little variety to your meals by experimenting with different whole grains in place of more processed and refined starches.  Try brown rice instead of white, or snack on popcorn instead of chips.
• Switch to fat-free or low-fat (1%) milk – Even 2% milk contains excess fat and saturated fat that most people just don’t need.  Gradually switching to lower fat milk cuts the fat and calories, but doesn’t reduce the calcium or other essential nutrients one bit.

Foods to Reduce:

• Compare sodium in foods like soup, bread, and frozen meals – and choose the foods with lower numbers.  A food that contains 140 mg of sodium or less is considered “low sodium” and if it contains 35 mg or less, it is considered “very low sodium.”
• Drink water instead of sugary drinks – Make it a point to carry a bottle of water with you during the day.  Try diluting fruit juice with water to cut the sugar and calories, but still provide some flavor and fluids.

For more helpful ideas to get your plate in shape, check out the “Ten Tips” series here:
http://www.choosemyplate.gov/healthy-eating-tips/ten-tips.html.

Follow Melissa on Twitter @MelissaJoyRD and Sharecare

Are you planning to travel for the holidays this year? Whether it is by plane, train, car or bus, you can eat healthy on the go. The best way to succeed in eating right over the holidays is to think and plan ahead and don’t wait until you are stuck in an airport terminal or a rest stop filled with drive-thru’s to begin thinking of how to re-fuel your body.

Here are some tips for the airport:

Food is allowed through security, so take advantage of it! Don’t just pack your toothbrush and favorite shoes this year; pack your layover snacks too.  Just be sure to stick it in your carry-on, not your checks luggage, so that you can carry it on the plane with you.

                Bottled liquids are not allowed through security; however, empty water bottles are, and you can re-fill is at the water fountain by your gate. Staying hydrated is also important when flying because the re-circulated air in the planes is very drying to the body.

                Be sure to give yourself enough time in the morning to get to the airport so that you are not rushing out the door without breakfast or you may be tempted to grab a large coffee and sugary-sweet Danish to satisfy your grumbling tummy.

                What you can pack:

• fresh fruit: apple, banana, Clementine
• low-fat cheese stick or squares
• homemade chex mix: dry chex cereal, almonds and raisins
• popcorn: air popped and sealed in a baggie

If you are traveling by car, do not resort to feeding the family from a drive through just because it is convenient while you are driving, plan ahead and pack a cooler for the car. Place some frozen ice packs in the cooler and hit the road!

Things to include in your cooler

• water bottles, at least 1 per person, to be re filled at rest stops
• veggies, like baby carrots, celery and peppers with a ranch yogurt dip or hummus
• fresh grapes or berries
• low fat jerky
• mozzarella cheese sticks and whole wheat crackers
• hard boiled eggs
• rolled up deli meat, like turkey

With these quick tips, you will be well on your way to remaining healthy this holiday season as well as keeping your wallet plump!

I recently attended the annual meeting in San Diego of the American Dietetics Association, soon to be known as the Academy of Nutrition and Dietetics. This gathering attracts some of the brightest scientific minds  interested finding the cause of disease rather than treating the symptoms.

The good news, actually the great news, is that there is a noticeable shift in the medical community’s embrace of “food as medicine.” What does “food as medicine” actually mean and how will this shift affect you? It means that health professionals are beginning to acknowledge the information from nutrition studies presented in scientific journals and integrate this knowledge into their practice of medicine, usually by referring patients to registered dietitians in private practice. Registered dietitians can then introduce modalities like diet therapy, exercise, dietary supplementation, and stress reduction (to name just a few) as a defense against disease and as a treatment for disease.

The Cleveland Clinic, one of the premier institutions for cardiac care, is a prime example. They recently stated that “heart disease is a food borne illness.”  This statement reflects their efforts to serve fresh, locally produced food that prevents heart disease. Their commitment goes so far as not renewing contracts with fast food vendors. They have also made their campus smoke free, taking the radical step of not hiring smokers. Integrated into their patient care is the reliance on registered dietitians to provide cutting edge treatment.

Many physicians in private practice currently rely on registered dietitians to counsel their patients on dietary and lifestyle changes because they do not have the time or the intricate knowledge of these modalities. Registered dietitians work to cover the nutritional angles of your disease (and wellness) management. If you still have the vision of a registered dietitian as the hair netted, school lunch lady in a white dress, think again. (Today’s school lunch ladies [and gentlemen!] are radical in their approach to changing the food lives of children.)

Registered dietitians are rigorously educated, nationally tested and accredited, dynamic, and have their finger on the pulse of the latest information on medical diet therapies and disease prevention techniques. Even on the more so called “far out” approaches like juicing, veganism, plant based diets, and fasting, registered dietitians have the answers and can lead you in the right direction.

The “food as medicine” revolution is upon us. Get ready. In the future your health practitioner may ask, “Have you eaten your phytochemicals today?” rather than, “Have you taken your statin?”

So what needs to be served at school to kids? It is helpful to first answer some very common questions surrounding the meals kids have available to them at school each day. (www.traytalk.org)

1.  How many schools participate in the National School Lunch and Breakfast Programs?

• The National School Lunch Program operates in nearly 95% of America’s schools, providing lunches to more than 31 million children daily with 5 billion lunches served annually. Approximately 85% of schools participate in the National School Breakfast Program (NSBP), which serves more than 11 million children daily, or 1.9 billion breakfasts a year.

2. Are school meals nutritious?

• School meals are well-balanced, healthy meals that are required to meet science-based, federal nutrition standards.
• No more than 30% of calories can come from fat, less than 10% from saturated fat
• Lunches must provide 1/3 of Recommended Dietary Allowances of protein, vitamins A and C, iron and calcium (Breakfasts must provide 1/4 of RDA for these nutrients)
• School meals are served in age-appropriate portion sizes
• Every School Lunch Includes five great choices that add up to a great value:
• Milk – Fat free or 1% – flavored or regular
• Vegetables – From jicama slaw to fresh carrot sticks
• Fruit – Everything from kiwi to locally grown apples; often fresh
• Grains – More whole grain items like rolls, wraps or sandwich bread
• Meat or meat alternate –White meat chicken, bean chili, lean beef, yogurt
• Federal nutrition standards for school meals are currently being updated. In January 2011, the US Department of Agriculture released proposed nutrition standards including new calorie and sodium limits, larger fruit and vegetable serving sizes and requirements to expand the variety of vegetables served in schools each week. The standards will be finalized in 2012.

3. Don’t school meals contain processed foods?

• What have become known as “processed foods” are increasingly being prepared with healthier ingredients, as well as less fat, sodium and sugar.
• Pizzas are increasingly made with whole grain crusts, low-sodium sauce and reduced fat cheese.  Toppings include a variety of food items including vegetables and even fruits in addition to tradition style low fat meats.
• Chicken nuggets regularly use whole grain breading and are baked rather than fried.
• French fries are often without trans fat and baked instead of fried – and many schools are now serving baked sweet potato fries

4. How are school nutrition programs working to make healthy meals kid-friendly?

• Children can be notoriously picky eaters, but school nutrition directors are always working to find new healthy recipes that children are willing to eat. Many conduct student taste tests and involve students in menu planning.

• Schools and the foodservices industry are making student favorites more healthy, such as serving pizza on whole grain bread with low-sodium sauce and low-fat cheese. Students often don’t even notice the difference. School nutrition programs also work to incorporate culturally appropriate foods into their menus to meet the tastes of their diverse student populations, as well as provide alternative foods for students with dietary restrictions and allergies.

So what changes are going on in schools that should be noted?  Scratch cooking and local foods are two of the most important trends in school meals today. Many schools make their own pizzas, soups and a variety of other foods that are lower in fat and sodium; are rich in whole grains and contain a variety of vitamins and minerals essential for growing children. Local produce is abundant in school programs across the country and students benefit from these fresh offerings daily.  RDs and other school nutrition professionals are true financial wizards; programs are all done with the small meal prices collected from students and the 2011-12 USDA Reimbursements Rates of $1.51-1.80 for school breakfast and $2.77-2.94 for school lunch. These reimbursement rates must cover food, labor, benefits and supply costs. With heightened concerns about food safety (including in brown bag lunches from home), parents should know that school cafeterias are some of the safest and cleanest places to eat in America. In order to get USDA reimbursement for meals, schools must follow stringent requirements and develop extensive food safety plans. Over 30 million benefit and enjoy meals at school daily and many schools even offer summer feeding programs to cover the gap in the school meals program when school is not in session.

School nutrition programs do best when lots of students and staff enjoy their meals. If you have not visited a school meals program in a school in the last 5 years take time and make arrangements to check one out.  It is not your mother’s school lunch anymore.  If you want your school to serve more local foods, do more scratch cooking, and offer nutrition education, get involved in a proactive and positive way by reading Tips for Working with School Programs on the Kids Eat Right Website (www.eatright.org/kids)

The bottom line is this…………….it is not nutrition for our kids unless they actually eat it.  School Nutrition programs and the RDs and others that work in these programs are making terrific strides in the area of nutrition offerings on breakfast and lunch trays each day. Changing children's eating behaviors will take time -- we did not get where we are today over night, and it will take time for dietary (and physical activity) behavioral change to really occur.  

Turn on the news, open a magazine or surf the web and you will find a new “miracle” supplement that makes outrageous claims promoting health and wellness.  As a consumer, it is hard to separate fact from fiction and according to the Nutrition Business Journal we spend over 23 billion dollars per year searching for nutritional nirvana.  However, there is some magic waiting and it is as close as your grocery store.

Omega 3 fatty acids are essential fats needed for a variety of important physiological functions.  Your body needs this indispensable fat for cell membranes and for normal brain function and vision. In the current American diet, we consume little of this type of fat and our fat intake is dominated by animal fats, trans fats in baked goods and omega 3 fatty acid’s cousin, omega 6 fatty acids.  Unfortunately, we consume about 10 times more omega 6 fats than omega 3.  Ideally, these fats should be balanced as they are both important for the prevention of heart disease. The best sources of omega 3 fatty acids include cold water fish such as salmon, albacore tuna, cod and dover sole. The most important omega 3 fatty acids are those in fish and are known best by their nicknames, EPA and DHA.  If fish is not your favorite, you can get some omega 3’s from flaxseed. Flaxseed seed, canola oil and walnuts contain ALA which is the parent compound of EPA and DHA.  The conversion of ALA to DHA is only between 5-15%.  Although, there are many benefits of eating those foods, it is EPA and DHA that have most of the benefits associated with omega 3 fatty acids.  If fish on not on your list of favorite foods, fish oil supplements would be a good choice.

So what’s the scientific evidence supporting an increased need for the omega 3 heroes? For adults, increasing omega 3 fatty acids can reduce all cause mortality from coronary heart disease.  These fats can stabilize heart rhythm, decrease risk of sudden death and heart attack and have a small positive impact on blood pressure. Omega 3 fatty acids can also reduce triglycerides, a blood fat linked with Type 2 diabetes and heart disease.  Since heart disease is still the major cause of morality in the United States, increasing your consumption of fish can be a value weapon in the battle against heart disease. The American Heart Association recommends that consuming two fatty fish meals per week is an important part of your heart healthy diet. 

It is wise to consume Omega 3 fatty acids for all of the cardiovascular benefits and to reduce inflammation common to many chronic illnesses   Additionally, because your brain loves this fat, exciting research suggests that omega 3 fatty acids may reduce some of the damage done from brain injuries such as concussion.  In fact, 20% of the dry weight weight of the your brain is polyunsaturated fat. So maybe the term “fat head” is a compliment!  Since this fat is preferentially utilized by the central nervous system, there is some research indicating that EPA in a dose of approximately 500 mg may have a moderate benefit in children with ADHD. Some additional studies suggest a mild benefit for those with mild to moderate depression. 

Supplements may be a better choice for women planning on becoming pregnant or young children as fish can contain mercury.  If you take a blood thinner or anti-inflammatory medication always check with your doctor as high dose omega 3 fatty acids can increase the likelihood of bleeding. 

Daily amount of phytosterols

Over 160 research studies tell us that the amount we need to consume daily to achieve the full benefit of cholesterol lowering is 2000 mg per day or 2 grams.  We would have to eat very large quantities of foods containing plant sterols to reach that level. Thanks to food technology, there are foods in our grocery stores today which contain greater amounts of phytosterols so eating them during the day will allow us to achieve that 2 gram intake.  

Foods with phytosterols

How can you identify foods that contain phytosterols? Reading the ingredients on a food label will tell you if plant sterols are included in the product. Also some foods contain a symbol with a heart that indicates that plant sterols are “on board”.  Another important fact to look for on the label is the Food and Drug Administration approved health claim.  As of February, 2012 the health claim will read,

Foods containing at least 0.5 g per serving of phytosterols eaten with meals or snacks for a total intake of 2 g, as part of a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. A serving of [name of the food] supplies ___g of phytosterols.”

It’s getting easier all the time to find these products. Just be sure that you are getting the right amount to reduce your risk of heart disease.

Saturday, September 24, 2011

To all members of the American Dietetic Association: 

Just a few minutes ago, at the Opening Session of ADA’s 2011 Food & Nutrition Conference & Expo, I had the privilege of making an announcement that will affect our Association, the entire dietetics profession and our perception by the public. I am thrilled to share this announcement now with all ADA members.

ADA has been in existence since 1917, after working to feed the troops healthfully during World War I. Protecting the nutritional health of our citizens is our highest priority. And acting together, we have accomplished much toward realizing ADA’s mission and vision.

Toward the goal of increasing our potential and our impact, Past-President Judith Rodriguez announced a year ago that ADA would be seeking a new name for our organization to better suit our forward-thinking mission and vision: a name that addresses prevention and wellness as well as therapy; a name that would resonate immediately with our members, the public, the media – literally everyone who hears it; and a name that reflects our science-based expertise. 



Surveys revealed the majority of ADA members believe the organization should have a new name that more accurately reflects what its members do. After an extensive review, ADA’s Board of Directors voted in August to adopt a new name. For weeks, I’ve been looking forward to sharing this monumental change with you. As of January 2012, we will be the...

Academy of Nutrition and Dietetics

This is a name that immediately and fully complements our focus: the nutritional well-being of the American public. Academy of Nutrition and Dietetics promotes the strong science background and expertise of our members, primarily registered dietitians. Nutrition science underpins wellness, prevention and treatment. 


An academy is “a society of learned persons organized to advance science.” This term describes our organization and immediately emphasizes the educational strength of our advice and expertise. By adding nutrition to our name, we communicate our capacity for translating nutrition science into healthier lifestyles for everyone. Keeping dietetics supports our history as a food and science-based profession. 



Whether planning nutritious meals for children in day-care centers or schools, teaching individuals with diabetes about managing their blood sugar or saving lives with complex nutritional interventions after surgery, registered dietitians are the best-qualified providers. The name change communicates that we are the nutrition experts. 



Thus, the Academy of Nutrition and Dietetics quickly and accurately communicates our identity – who we are and what we do. 



The Academy of Nutrition and Dietetics is the right name. And this is the right time. 

Our award-winning website will remain www.eatright.org. The colorful Eat Right logo will stay a part of the organization’s graphic identity. Eat Right is our most powerful message and it aligns strategically with the Academy of Nutrition and Dietetics. 



The ADA Foundation Board of Directors voted earlier this month to change its name to the Academy of Nutrition and Dietetics Foundation. 



I hope you will agree with me that the name “American Dietetic Association” served us well for nearly 100 years. Now, let us draw upon the strengths and values that have defined us since 1917, be aware of the huge opportunities that await us and go forward to demonstrate what it means to be a member of the Academy of Nutrition and Dietetics. 

We owe it to ourselves and to the people we serve. 



Thank you very much. 



Sincerely, 



Sylvia A. Escott-Stump, MA, RD, LDN 


ADA President 2011-2012

1. Many complain that the school lunch has mostly poor nutritional choices.
2. Lack of time to pack a healthy lunch.
3. If a family qualifies for reduced or free school breakfast and lunch, they feel there are not any healthy choices.
4. The children are very ‘selective’ on what they will eat, so they eat the same lunch from home every day.

5. Arguing with the children about what goes in the lunch brought from home is stressful, so the parent gets frustrated and usually gives in to only chips, fruit drink and/or pre-packaged lunch kit.

So what are the solutions? Frankly, there can be equally nutritious food choices at the school or brought from home. If you choose to eat the lunch provided at school, here are a few tips:
*Stick with the baked, whole grain foods and limit any fried foods (chicken and fries) to monthly!
*Get the fruit and vegetable most days; if fresh is the favorite, get an apple or banana. Like canned fruit? Applesauce or apricots are great choices. Some kids enjoy a salad every day and some like cooked: bottom line is to eat a variety and enjoy it!
*Don’t forget the milk or yogurt (if available). Chocolate or white is fine, but nonfat is best and is sometimes the only kind available, which is great!
Bringing your lunch from home? The sky is the limit here, but if you stick with the following tips, your student will have most likely have more energy and learn more this year!
*Pick a whole grain food (whole wheat pita, corn tortilla, pasta, brown rice, quinoa or whole wheat bread) as a base and add
* A lean source of protein from either the meat, vegetable or dairy group: turkey is great, but can be salty for young kids, hard-boiled egg (packed on ice), edamame, beans, nuts and nut butters (if allowed at the school), low-fat cheese sticks and yogurt are great choices too
*Fresh fruit and vegetables should be staples, so let your child pick out what they like. Some favorite combinations in our house are: baby carrots and dried cranberries mixed with a bit of cinnamon, cucumber slices mixed with grapes, applesauce, pepper slices, celery hearts with almond butter and cherry tomatoes with sugar snap peas.
*If your child does not buy milk at school, stick with water or 100% juice.

When kids are hungry, they will eat and during the school day is a crucial time for solid nutrition. May this school year be healthy, happy and a great success!

As a mom, registered dietitian, and ADA Spokesperson, I tried out this theory on my little one as well.  I ate a wide variety of foods during my pregnancy and while nursing.  My diet included fresh fruits, veggies, 100% whole grains, healthy oils (and yes.. when the baby wanted an occasional treat, I splurged as well.)

Since one baby is by no means a significant sample size, I can not make any scientific conclusions, but am happy to report that the theory seems to hold water with my little girl.

Her 2 favorite foods... Broccoli and Cauliflower... YES!  Sometimes things just work out for the best.  Her favorite foods may change over the next few years, but for now, it looks like my good nutrition habits really helped her make good choices now. 

As RD's , we know how important evidence based practice is to the role of science and health. .... as good role models, we can really make a positive impact on the well being of our children, one bite at a time :)   

The Diabetes Prevention Program Study provided evidence suggesting that altering lifestyle alone can prevent Type 2 Diabetes up to 58%.   Prevention is priceless and is the key to this life-altering disease. Diabetes is not your grandmother’s disease anymore. In 2010 only 20% of the new cases of diabetes were over the age of 65. So the population from the age of 22-64, will need to be aware of preventing diabetes. Prevention starts at home, to work and when we travel, so let’s start today.  Eat better, get active and visit your health care provider for screeningsg.

Create a grab and go! Get more nutrients per bite.  Reach for lightly salted nuts or choose a low-fat yogurt. Pack orange or a pear in the brief case for a sweet snack. Smear nut butter on whole wheat crackers, or pack crunchy carrots or grape tomatoes to go. Utilize the office refrigerator and keep salad mixes with light dressing for a nice add-on to lunch meetings.  For a mid-day crash, stock healthy protein options with low-fat cheese, lean turkey or hummus. Even hard-boiled eggs can be a nice addition to whole grain bread.

Take a break for exercise. Spend half of your break to take a walk. Wear a pedometer when you are traveling, and try to reach 10,000 steps. Take advantage of the free fitness center at the hotel. Remember to pack sneakers and strength bands in your carry-on luggage.

Speak with a registered dietitian to start your action plan today!

When it comes to nutrition counseling for weight loss, explaining portion control, food groups, what to eat, and what to avoid, is often times "old news" to your client.  They may already know all the great advice, tried it all before, but still have not had success with weight loss, or maintaining their weight loss.  It can become a constant search for that "perfect diet", with a string of failures that leaves people feeling helpless to control their weight.

We as dieticians must not overlook the importance of our client's "vices."  When counseling for weight loss we need to help our client identify what their vices are.  The list can be a long one, but if this component of nutrition counseling is not addressed, weight loss and long term weight maintenance may not be achieved.

Are they an emotional eater, stress eater, fad-dieter, chocoholic, sweet tooth?  These are just a few of the many obstacles that can stand in the way of success.  We need to help them identify the behaviors that so often sabotage their best intentions and make them feel like failures.  Once their vices are established, the next step is to address each one and have practical steps to take in order to change those behaviors.

Once those negative behaviors change, then all of our great advice we give will help our clients to have success with their weight loss, maintenance, and healthy lifestyle!

Try this first

When combined with a diet low in saturated fat and cholesterol, plant sterols (also called phytosterols) have been shown to lower LDL cholesterol in people with both normal and elevated blood cholesterol levels – regardless of the starting point.

If you are at risk for heart disease or your physician tells you that your LDL (bad) cholesterol  and total cholesterol levels are somewhat high, then plant sterols are a fantastic way to start lowering these undesireable blood components by as much as 10 percent.

If you’re already using cholesterol-lowering drugs, they still work! Clinical studies show that plant sterols are safe for people who have had prior coronary events, diabetics, people using statin drugs, and even children with elevated cholesterol levels.  

Ready to get started?

Plant sterols are found in everything from vegetable oils and grains to fruits and vegetables. But  you would need to eat approximately 100 pounds of fruits and vegetables daily to get the total daily intake of two grams needed for plant sterols to lower your cholesterol.

A simpler way is to enjoy some of the mainstream foods, beverages and supplements that now contain added plant sterols. It’s getting easier all the time to find these products. Just look on the package for a symbol with a heart and the words " Naturally sourced plant sterols".

Driving home from the California coast this past week I decided to take a detour and visit a friend who lives in the quaint Sonoma wine country town of Healdsburg.  As I pulled into the town plaza I was reminded why I enjoy visiting the small towns laced throughout Northern California.  It is the friendliness of the locals, the charm of the stores, and the freshness of the food.  As I stood in the plaza I counted eight restaurants.  Not bad for such a small town.  When venturing down side streets it was apparent there were plenty more eating establishments each with their enticing menu posted as if making a personal invitation to come and enjoy their food and wine.

My friend suggested a popular restaurant –  known for its creative, perfectly prepared, and fascinating combination of flavors.  We started with a bottle of Charlie Clay Pinot Noir, 2008, as recommended by Dan Prentice the general manager. The sweet cherries and plums sprung from the glass.  I knew I was in for a treat of a meal. 

As we sat and chatted I was engulfed in a culinary delight.  First on the menu was white cauliflower soup with a few spicy shrimp, light curried soured cream (crème fraiche actually), and finely chopped potatoes.  Now why don’t I make use of cauliflower like this at home, I found myself asking.  This could be a way to get my children to eat this uniquely healthy vegetable.  Following, we had the diver scallops made with shaved fennel and carmelized onion.  Never before have I tasted such delicate and delightful scallops.  The main course was New York steak with smoked fingerling potatoes, wild mushrooms, and black garlic vinaigrette.   As most of my friends and family would attest I don’t often eat beef.  Not for any particular reason other than I just don’t typically prepare it at home.  Beef can certainly be healthy and it carries a wonderful nutrient profile.  So for me to order a steak is a special treat and this steak was truly special.  

Caught in the confluence of flavors and textures I was reminded of what once enchanted me about studying food and nutrition.  It wasn’t the individual nutrients that a food provided nor was it the disease prevention potential of a specific diet, rather it was the enjoyment that comes with the preparation and celebration of food.  It truly was a culinary experience that paired food and wine and wonderful conversation bringing me full circle and reminding me of the beauty of my profession.

Soap Up The BBQ Grill:

While you probably remember to scrub the grilling utensils, do you ever clean the grill? Probably not, but you should to avoid a blunder. Add the grill to your list of items to scrub up with hot soapy water and rinse with clean water before stroking up the fire.

Handle Your Food with Clean Hands:

While your backyard BBQ pit may become your outdoor kitchen in the summer, it is likely you are missing an important kitchen fixture: a sink outdoors. Make sure you wash your hands before, during, and after handling foods. A survey from the ADA found that men are less likely than women to properly wash their hands after handling raw meat or chicken. If there isn't a sink available, keep a package of moist towelettes close by the grill master.

Dish the Dishtowel:

One of the biggest BBQ blunders is to use the same dishtowel repeatedly to wipe your hands and juicy spills from bacteria-laden raw meat, poultry, and fish. Instead, reach for the "one-time only" paper towels. Toss after each clean up.

Never the Twain Shall Meet:  Separate Raw and Cooked Meats:

Use extra plates to separate the raw and grilled dinner. In other words, the plate containing the raw meat, fish, and poultry that was brought out to the grill needs to be cleaned or replaced to plate the grilled foods. If the same plate is used, you just committed the "cross-contamination" BBQ blunder.

Baste For Taste:

When marinating raw meats, separation is also the name of the game. Using the same brush to baste raw meat and then "finishing off" cooked meats with the same brush is a blunder in the making. Either wash the brush in hot soapy water or use two different brushes. Also, don't use the basting marinade as a finishing sauce as it could contain ugly foodborne pathogens. Either boil the marinade first, or better yet, make a new marinade as the serving sauce.

Consider the Food Thermometer Your Best Friend:

If anyone is going to be invited to your BBQ, it should be your friendly food thermometer. A poke with the thermometer in the thickest part of the meat is the only safe way to know if it is safe to eat. Unfortunately, over 90 percent folks do not consistently use a thermometer to make sure that their burgers, chicken, and fish are safe to eat. News Flash: The FDA just lowered their recommended cooking temperature for all meats, including pork:

• Whole meat should reach 145 degrees F, and then, sit for 3 minutes before consuming it.
• Ground meats (beef, veal, lamb, pork) should reach 160 degrees F.
• Poultry (ground and whole) should reach 165 degrees F.

Cool It!:

 Keep a refrigerator thermometer in your cooler to make sure that the ice or ice packs are keeping your perishables below 40 degrees F.

For more food safety information, visit the Home Food Safety at www.homefoodsafety.org

As a registered dietitian, I work with private clients on weight management and sports performance issues weekly.  When I first meet with clients in my office, I start with these very important questions:

• Why are you here?
• What is your expectation of me {as your dietitian}?
• Do you believe you can obtain your goals?
• Who or what is holding you back from your goal right now?

These questions may seem simply, but the answers that I receive give me far more information than you may think.  That’s because attitude is everything when it comes to getting what we want in life.  Whether we want to be faster, stronger or leaner, believing that we can obtain our goal is a key determinant of whether or not we’ll be successful.  When we blame others for our lack of success or we expect others to “fix us”, we have already set ourselves up for failure. When we are plagued with self doubt, are chances for success suffer.

For most of us, identifying goals we would like to accomplish or things we would like to change is the easy part.  Creating a plan to get it done often proves to be a bit more challenging.  And beyond that, an individual’s self-efficacy plays a major role in how goals, tasks, and challenges are approached. 

Albert Bandura describes individuals with a strong sense of self-efficacy in the following way:

• They approach difficult tasks as challenges to be mastered
• They set themselves challenging goals and maintain a strong commitment to them
• They heighten & sustain their efforts in the face of failure
• They quickly recover from setbacks and disappointments
• They attribute failure to insufficient effort or deficient knowledge & skills which are acquirable (i.e. they take personal responsibility and do not place blame on others)

In contrast, he describes people will poor self-efficacy as:

• They shy away from difficult tasks which they view as personal threats
• They have low aspirations and weak commitment to the goals they choose to pursue
• They dwell on their personal deficiencies & the obstacles they will encounter
• They give up quickly
• They are slow to recover from failure or setbacks

So, where do you fall?  Whether or not we have a strong sense of self-efficacy may date back all the way to our childhood experiences and is not something that we can change overnight.  However, learning daily positive self talk is something that we can all start today.  It is a choice to be positive.  It is a choice to be happy.  It is a choice to live a healthy lifestyle.  We have to talk to ourselves every day and say the positive words out loud.

So, repeat after me:  I can load my plate with half fruits and vegetables at mealtime.  I can squeeze in 60 minutes of physical activity on most days of the week.  I am in charge of my decisions and I can make positive changes.  {Add your own goal here}: ________________________________.

See that!  You are on your way already!

The American Dietetic Association’s position as the world’s leading organization of food and nutrition professionals occasionally results in ADA becoming a target for criticism. This is nothing to be surprised about. Given the wide range of important food and nutrition issues facing the Association, our members and our country, it would be unrealistic to expect 100-percent agreement on every issue and stance.

Some have asked why ADA does not always issue responses to some of the extreme criticisms we receive. I am happy to explain why: We are an Association of professionals in a field based on science and evidence. We are always ready to engage in mutually respectful dialogue with individuals and groups with whom we disagree.

Levelheaded criticism is different from deliberate misinformation, which ADA and many other credible organizations are occasionally subjected to. Blogs and other communications that contain falsehoods about our Association are easily written and – with a click on a keyboard – posted and re-posted the world over. I want to assure members that ADA will not be distracted by engaging in point-by-point rebuttals of disparaging untruths and insults every time they appear on the Internet. ADA will not issue formal responses to ill-informed attacks or outright lies. Such responses would only lend credibility to erroneous arguments and baseless charges and elevate their authors. This is the intent of our detractors.

Sometimes, unfortunately, the re-posting of falsehoods is conducted (unintentionally, I am certain) by ADA members; I encourage all members to remember that “loud” does not equal “accurate,” not to believe all that you read, and to make sure the information that you circulate is accurate. Our clients, patients, colleagues, fellow members and the general public look to us for reliable facts. Get information from every source you can – but please make every effort to be sure it is true before passing it along.

ADA’s efforts on behalf of the dietetics profession and our members are and will continue to be our priority.

Judith C. Rodriguez, PhD, RD, LDN, FADA
President, 2010-2011

·      Schedule it! Family dinners don’t have to happen every night, even a couple a week will do. Eating dinner as a family doesn’t just have nutritional benefits. Kids who eat with their families are less likely to suffer from depression, get better grades, and are even less likely to experiment with drugs, cigarettes or alcohol when they get older. You can make those meals happen more often by literally picking out a few nights a week that work for everyone in your family ahead of time.

·      Have a game plan. On Sunday night, why not make a quick list of 5 easy meals you can whip up during the week (see below for some simple suggestions). It doesn’t need to be anything elaborate. Even sandwiches and a salad or a quick bean and cheese quesadilla with salsa will do the trick.

·      Enlist help. You may not realize it, but you likely have a staff of little (or not so little) helpers right under your nose. Teens can actually help with the cooking. Middle schoolers can set the table or pour drinks. Even little ones can get in on the action by patting dry lettuce for a salad.

To get your family dinner on the table in a flash try these super quick combos:

·      Whole wheat pasta + tomato sauce + cannellini beans + Parmesan cheese

·      Brown rice + soy sauce + sliced scallions + scrambled eggs

·      Ravioli + olive oil + garlic + lemon juice + spinach

·      Veggie burgers + whole wheat buns + low fat cheddar cheese + oven baked sweet potato fries

·      Romaine lettuce + light Caesar dressing + grilled chicken + a whole wheat baguette

You eat out frequently. Don’t get me wrong, eating out is one of my favorite things to do.  However, the luxury of eating out comes with some calorie bombs and land mines that you’ll need to avoid.  We suffer from portion distortion: it’s hard to judge and we often underestimate the calories on the plate.  Restaurants get you through the door with a promise of quality and a good value for the money.  As a result, portions are LARGE… often 2-3 times more than you need for a meal.  So if you eat out regularly, be careful.  Start with a salad or broth based veggie soup. Package half of your entrée when it arrives to take home. And for dessert, skip it or split it with a friend. You may also opt for a fruit sorbet or one of the restaurant’s mini-desserts.

You drink your calories. Generally speaking, liquids are less filling than solid foods.  This could mean trouble when you’re trying to lose weight.  That smoothie or frappucino can cost you 400 calories or more.  It’s not worth it.  Stick to water or your favorite calorie-free beverage to keep those belly bulging extra calories in check.

You eat more than you think.  It IS possible to get too much of a good thing.  Having oatmeal for breakfast is a tasty and healthy choice but piling on loads of sugar, nuts, and fruit of a large bowl of oatmeal can lead to calorie overload.  Start with a small bowl and stick to ¾ - 1 cup oatmeal as your base.  You might add milk for protein and top with fresh berries and a drizzle of maple syrup for sweetness.

You eat late at night.  Nighttime noshing is dangerous territory.  There’s even been some recent research to support it. Eating after 7 won’t necessarily awaken a sleeping “fat gene” BUT… the nibbles of chips, ice cream, popcorn add up…quickly. Often snacking at night is the result of boredom, loneliness, stress or mindlessly eating in front of the television. Figure out what makes you eat when you’re not hungry and devise a plan to conquer it.   

You use exercise as a license to overeat.  Nope.  This doesn’t work.  A few minutes on the treadmill or a leisurely walk with your dog may burn 100-150 calories at most.  This doesn’t begin to cover the 500 calorie slice of cheesecake at dinner or 400 calorie French fry snack you picked up on the way home.

You’re a liberal grazer. Mindless munching throughout the day can really add up.  Avoid the co-worker who likes to keep the big bowl of candy on her desk in plain view.  Just because your child doesn’t finish his dinner, doesn’t mean you have to do it for him.  Try keeping a food journal for a week, you may be surprised to see all of the little things you eat and the calories that result.

These are just a few of the things that could be sabotaging your great efforts to lose weight.  Take a look and see how many are at work in your life.  Let me know how it goes!

Yoga teaches us to honor and appreciate the body via principles that date back thousands of years. I believe we can use some of these principles to improve how we approach a healthful diet. Healthy food and a healthy attitude are both part of the equation for optimal nutrition.

Ahimsa is a key principle of yoga meaning do no harm to living things. This means doing no harm to yourself as well as others. Negative feelings, thoughts, and actions work against ahimsa.  Restrictive and rigid diet rules cause harm by leaving out essential nutrients for optimal health and by creating negative emotions about food.

Another principle of yoga is brahmacharya which can be interpreted as do things in moderation or with restraint. This notion can be applied to how we approach food, allowing us to enjoy all foods in moderation while avoiding over indulgence.

A third principle is aparigraha. This refers to jealousy or wanting what isn’t ours. Desiring a certain body type or look that is physically impossible to achieve without starvation violates this principle. We must look within ourselves and set goals that are right for ourselves not compare who we are to others.  This means individualizing our nutrition and healthy weight goals. Do what is right for your body and fits with your lifestyle.  What looks good on someone else may not look good on you.

Bottom line: Approach healthy eating with kindness and respect for one’s body and mind.

Maximize flavor and nutrition value of your meals with color. Fill half your plate with the green, yellow, orange, purple, blue, red, white and brown colors of a total diet.

Help your family include colorful foods every meal. Eat whole-grain cereals for breakfast, whole-grain bread for sandwiches, crunchy whole-grain crackers for snacks and whole-grain pastas for dinner. At breakfast, enjoy fresh or frozen berries on cereal and stuff an omelet with vegetables. Try crunchy vegetables instead of chips with a dip made from Greek Yogurt instead of sour cream. A salad with dark, leafy greens and colorful berries is a great foundation for lean turkey, chicken, tuna, or beef.

Quick to Fix Citrus Spinach Salad with Feta

1 ( 6 oz) bag baby spinach

1/2 red onion

2 clementines or oranges, peeled and segmented

1 (3.5 oz) container reduced fat crumbled feta cheese

1 (4.4ox) container blueberries or blackberries

1/2 cup light balsamic vinaigrette

In a large bowl, toss spinach, red onion, and clementines or oranges.

Sprinkle with feta and berries.

Drizzle with vinaigreete before serving.

Source: Hy-Vee Serves 6

Nutrition facts per serving: 100 calories, 5 g fat, 2 g saturated fat, 0 g trans fat, 5 mg cholesterol, 590 mg sodium, 12 g carbohydrates, 3 g fiber, 5 g sugar, 5 g protein

Dee Sandquist, MS, RD, LD, CDE

ADA Spokesperson

Bill Briwa, Chef-Instructor at the Greystone campus of The Culinary Institute of America presented his ideas on building confidence in the kitchen at the recent Healthy Kitchens, Healthy Lives – Caring for Your Patients and Ourselves conference co-presented by The Culinary Institute of America and Harvard Medical School.

Chef Briwa said, “in order to change our life for the better we need to change our attitude about cooking.”  He noted in his presentation there are six things we can do to build confidence in the kitchen. 

Cutting can be therapeutic

Instead of thinking ‘cutting up my own produce is more trouble than it’s worth’, think of it as therapeutic time.  Turn off the TV, turn on some music, pour a glass of wine if you’re inclined, and find your rhythm in chopping.

Set up a scrap bowl

Instead of thinking ‘chopping a bunch of produce makes a mess’, set up a big scrap bowl and discard the waste in the bowl as you chop.  It makes cooking go faster and clean up easier.

Create a workstation around your cutting board

He noted every cook should have a workstation and it should be set up around the cutting board.  The workstation ideally should include a place for your knives, a place for your spices and oils to be used, a scrap bowl, and an ingredient tray that includes ingredients to be used such as herbs and spices.

The cutting board is my friend

There are a few mantras that Chef Briwa suggested we add to our list of meditations. We need to convince ourselves that “the cutting board is my friend.”  It’s a mantra to be stated over and over until we are one with our board.

Hone your knife skills

After Chef Briwa suggested that chopping and slicing are not tedious, but therapeutic, I admit watching him chop away was mesmerizing.  But I also realized I need to practice my knife skills - another of his recommendations.  Becoming comfortable with using knives in the kitchen is key to building confidence while cooking.

Find your mother sauce

He also spoke of mother sauces – a simple sauce you can make ahead of time and can use to make other sauces.  One of his favorite mother sauces is a basic vinaigrette that he uses as his go to sauce throughout the week.  He jazzes it up for various dishes by adding different aromatic (herbs) each time.

With a few additions such as a scrap bowl and organized work area, along with viewing the cutting board as our therapeutic friend and honing our knife skills, cooking can be faster, easier, and in turn, more enjoyable.

Passion fruit or maracuyá:

This exotic fruit has a dried-out look from the outside but when you cut it open, it contains an orange like gelatinous pulp with green seeds.

This fruit is packed with nutrients such as vitamin C, Vitamin A and potassium. It is also a great source of fiber; especially if eaten with the seeds.

Nourishing Tips:

Prepare fruit smoothies using maracuyá.

Enjoy the pulp in a refreshing juice or as hot tea.

Lulo or Naranjilla:

Lulo is a round orange fruit with a delicious green pulp. The pulp of the lulo has a sour-sweet fruit taste, similar to pineapple or kiwi and grown in Ecuador and Colombia. It is typically prepared as juice, ice cream or smoothies.  The lulo fruit contains Vitamin C, Phosphorous, and niacin.

Colorful Tips:

Top chicken, or fish with a spoonful of lulo for a distinctive taste.

Blend with milk or yogurt for a smoothie

Guava:

This tropical fruit is usually yellow or green on the outside and white or deep pink inside depending on the species. It is native to Latin America and the Caribbean.

Guava fruit can be eaten raw. It is also very popular in preserves, jellies and jams and juices. It was my absolute favorite as a child; a great source of dietary fiber, Vitamin A and Folic acid. A single guava is higher in Vitamin C than an orange.

Colorful Tips:

Guava can be eaten out of hand for a nourishing snack

Juice it up for a delicious and stimulating drink

Papaya:

Native to Central and South America, this colorful fruit is now cultivated in most countries with tropical climate. It is chock-full with Vitamin C, Vitamin A, Folate and fiber. It is also known for its digestive enzyme-papain which helps with digestion.

Colorful Tips:

Mix it with cottage cheese for a quick snack.

Use papaya, peeled and diced into a fruit or vegetable salad

For more ideas to add color and nutrients to your diet, go to www.eatright.org/nnm

The American Dietetic Association’s theme this year for National Nutrition Month is “Eat Right with Color.”  Why not challenge yourself during March to improve your diet, get more physical activity and have some fun? 

Starting this week, eat a rainbow of colors.  Since Americans don’t eat enough fruits, vegetables and whole grains, set a goal to eat something orange (carrots) on Monday.  Something green (green beans) on Tuesday.  Something tan (oatmeal) on Wednesday.  Something purple (eggplant) on Thursday.  Something red (apples) on Friday.  Something blue (blueberries) on Saturday. And finish the week with something yellow (squash) on Sunday.  For more ways to celebrate, go to www.eatright.org/nnm.

A couple of months ago we had a thunderstorm.  While I was waiting for the rain to stop, I looked outside my window.  To my surprise there was the brightest rainbow that I ever saw stretching across the sky.  It was gorgeous.  I felt immediately energized.

Eating fruits, vegetables and whole grains can help you feel energized.  I challenge you to eat a rainbow of colorful fruits, vegetables, and whole grains and go for a walk every day this month.  Let’s celebrate together and make 2011 your year to look radiant and feel more alive.

In fact, this phrase is used to guide the new “Kids Eat Right” initiative launched by the American Dietetic Association last year.  Kids Eat Right aims to help in the White House efforts to end the childhood obesity epidemic in one generation.  No small order, to be sure – but, research does show that when kids eat family meals more often, they tend to do better in a number of areas, including weight. 

Shop:    A little bit of planning makes all the difference when it comes to eating healthy – putting a little time and thought into your shopping list will mean you have the right food in the frig when it’s game time.  Your daughter is hungry after school?  No problem – you picked up her favorite low-fat yogurt. 

Cook:  With all of the money you will be saving on restaurant food, splurge a little on good quality ingredients and kitchen timesavers (such as pre-chopped onions – look ma, no tears!).  A busy family meal saver is the slow cooker – put it on in the morning, and dinner greets you as you come in from a late meeting. 

Eat:  When you sit down to eat a family meal, know that you are doing something that is beneficial to your kids in more ways than one – studies show that kids who eat more family meals tend to do better in school, have higher self-esteem, and are less likely to engage in risky behavior.  A study published in the February 2011 issue of the Journal of the American Dietetic Association revealed that kids tend to like vegetables more when they eat them at family meals (especially when they see their parents eat them, too!).

To learn more about the Kids Eat Right initiative, visit www.kidseatright.org.

1. Start eating a breakfast with naturally found sugar vs. added sugar.
   1. Try a piece of fruit or low-fat yogurt instead of the double chocolate dipped doughnut.
2. Pack your lunch!
   1. You are saving money and saturated fat with your usual order of fries.
3. Take a break for moving.
   1. Enjoy 15-20 minutes to go for a walk.
4. Find an activity you will enjoy and invite a friend.
5. Keep a journal.
   1. Individuals tracking food and activity lose more weight than the non-trackers.
6. Eat mindfully.
   1. Ask yourself are you hungry? Turn the TV and Lap top off to enjoy your food.
7. Dine out occasionally.
   1. Review the menu online to make a healthy entrée choice.
8. Go meatless once week.
   1. This will give you a chance to discover vegetables, beans or soy for a protein option.
9. Be careful with add-ons.
   1. Sauces, condiments and dips can add up the calories.
10. Sip, wisely!
    1. Enjoy nutrient rich beverages with minimal added sugars. It will save you 50-100 calories.

Weight loss can be achievable with making SMART goals. Happy New Year!

The following mood-boosting strategies will give you a jump-start to a healthy new year.

1. Limit refined carbohydrates.

Refined white starch like white bread, crackers, bagels and rice are digested quickly, leading to a dip in energy and rebound hunger a few hours later. Concentrated sources of sugar like soda, candy, fruit juice, jam and syrup can also create radical spikes (and drops) in your blood sugar, which leave you feeling cranky and tired.

Good mood foods: To lessen volatile blood sugar swings, include high-quality carbohydrates such as vegetables, fruit, legumes, brown or wild rice and oatmeal. High quality carbs trigger the release of serotonin which enhances calmness, improves outlook, and may lessen feelings of depression. Foods rich in soluble fiber such as flaxseeds, oats, barley, apples, pears, sweet potatoes, peas and beans help slow down the absorption of sugar in your blood, potentially lessening mood swings.

2. Incorporate protein with meals.

The addition of protein to a meal or snack will help slow the absorption of carbohydrate in the blood. Dopamine and norepinephrine are released after eating protein, making you feel more alert and focused for hours after eating.

Good mood foods: Choose heart-healthy lean protein such as skinless poultry, seafood, round or loin cuts of red meat, tofu, quinoa, eggs, and low-fat dairy.

3. Boost your intake of Omega-3's.

Foods rich in omega-3 fatty acids can be mood-lifting.

Good mood foods: Choose oily fish (salmon, Atlantic mackerel and sardines), ground flaxseeds, walnuts, canola oil, soy nuts and omega-3 fortified eggs.Wondering whether or not to take an omega-3 supplement? It's always best to get your nutrients from whole foods as a first-line approach to staying healthy.  Always check with your doctor before starting a dietary supplement. For omega-3's, look for supplements that contain 650mg of EPA and DHA combined.

4. Get your B-vitamins.

Folate and vitamin B12 may influence mood by playing a role in serotonin production. Studies have shown that low blood levels of these vitamins are sometimes related to depression.

Good mood foods rich in folate: fortified whole grain breakfast cereals, lentils, black eyes peas, soybeans, oatmeal, mustard greens, beets, broccoli, sunflower seeds, wheat germ and oranges.

Good mood foods rich in vitamin B12: shellfish, wild salmon (fresh or canned), fortified whole grain breakfast cereal, lean beef, low-fat dairy, and eggs.

5. Don't forget about vitamin D.

Although a link between vitamin D and seasonal affective disorder (winter blues) is still speculative, don't discount this sunshine vitamin. Vitamin D may increase levels of serotonin in the brain.

Good mood food sources of vitamin D: fish with bones, low-fat milk, fortified soy milk and egg yolks. Because vitamin D rich foods are limited, it may be beneficial to take a daily multivitamin to reach the recently updated goal of 600 International Units. Check with your doctor before starting a dietary supplement.

6. Stick to a Good Mood Food Eating Pattern.

Eating every 4 to 5 hours throughout the day provides your brain and body with a constant source of fuel. This eating strategy can dramatically prevent dips in your blood sugar and it's easy to do! Eat breakfast within 90 minutes of waking up, lunch, an afternoon snack, and a sensible dinner.

Limit short-term mood boosters such as coffee, chocolate, tea, and energy drinks which deliver a quick energy surge followed by a crash. The energy boost you may feel is often short-lived. Additionally, many commercial energy drinks are loaded with added sugar and can be quite calorie-laden.

7. Stay hydrated and exercise.

Dehydration and fatigue go hand-in-hand. The solution is simple- drink plenty of water (fruits and vegetables count towards your daily fluid intake!) or other unsweetened beverages at regular intervals. Studies indicate that regular exercise can relieve depression and trigger physiological changes that make more energy available throughout the day.

If this type of eating pattern is new to you, keep in mind that improvements in your mood may take a few weeks....but you will ultimately feel better!

A new year tends to bring a host of new years resolutions with it.. Losing weight, exercising more, and feeling better always top the list of items to do this year. .. One way to set yourself up for a happy, healthy new year is to make sure that these guys are not part of your nutrition program

1. Trans Fat

Trans fat is the fat found in processed products such as boxed cookies, crackers, chips and fried foods such as french fries. Choose foods that are trans fat free (and by that we mean making sure that it says 0 trans fat on the nutrition label AND that it does not contain the words "partially hydrogenated" anywhere in the list of ingredients.  The reason being is that a food can have less than 0.5 grams of trans fat per serving and still be labeled trans fat free. Why is trans fat so bad? Simply put: it changes metabolic processes, increases aging and zaps energy. 

2. Saturated Fat

Saturated fats found in red meats, high fat dairy products, palm and coconut oil and the skin of other animal products really zaps your energy by causing inflammation in the body.  Inflammation leads to a host of health concerns, as well as wrinkled skin and low energy.

3. Added Sugar

There are two main types of sugars — sugar that occurs naturally in foods like milk, vegetables and fruits, and refined sugar which is added to foods for sweetness. Added sugar is any sugar that does not naturally occur in the food.   Added sugar increases inflammatory proteins in the  body to work at less than optimal levels, zapping energy and increasing your chances of inflammatory conditions such as arthritis. 

4. Syrups

Any type of simple syrups: corn, malt and others, affect the body in the same way as added sugars. Additional concerns regarding these syrups is that they are replacing foods that increase energy, such as fresh fruits and vegetables, whole grains, and healthy fats.  Choose a piece of fruit instead, and you'll have more energy now and later  

5. Any grain but 100% whole grain

100% whole grains have been shown to positively impact health and reduce chronic disease.  Research in the American Journal of Clinical Nutrition looked at 2 groups of people following a hypocaloric diet.  One group consumed 100% whole grains and the other group consumed refined grains.  Both groups lost weight, but the group who consumed 100% whole grains lost more abdominal weight than the control group and reduced their levels of CRP (C-Reactive Protein) a protein associated with inflammation. Whole grains provide antioxidants and a steady supply of healthy nutrients to get you through the day.  

Here's to a energy filled new year!

A new year tends to bring a host of new years resolutions with it.. Losing weight, exercising more, and feeling better always top the list of items to do this year. .. One way to set yourself up for a happy, healthy new year is to make sure that these guys are not part of your nutrition program

1. Trans Fat

Trans fat is the fat found in processed products such as boxed cookies, crackers, chips and fried foods such as french fries. Choose foods that are trans fat free (and by that we mean making sure that it says 0 trans fat on the nutrition label AND that it does not contain the words "partially hydrogenated" anywhere in the list of ingredients.  The reason being is that a food can have less than 0.5 grams of trans fat per serving and still be labeled trans fat free. Why is trans fat so bad? Simply put: it changes metabolic processes, increases aging and zaps energy. 

2. Saturated Fat

Saturated fats found in red meats, high fat dairy products, palm and coconut oil and the skin of other animal products really zaps your energy by causing inflammation in the body.  Inflammation leads to a host of health concerns, as well as wrinkled skin and low energy.

3. Added Sugar

There are two main types of sugars — sugar that occurs naturally in foods like milk, vegetables and fruits, and refined sugar which is added to foods for sweetness. Added sugar is any sugar that does not naturally occur in the food.   Added sugar increases inflammatory proteins in the  body to work at less than optimal levels, zapping energy and increasing your chances of inflammatory conditions such as arthritis. 

4. Syrups

Any type of simple syrups: corn, malt and others, affect the body in the same way as added sugars. Additional concerns regarding these syrups is that they are replacing foods that increase energy, such as fresh fruits and vegetables, whole grains, and healthy fats.  Choose a piece of fruit instead, and you'll have more energy now and later  

5. Any grain but 100% whole grain

100% whole grains have been shown to positively impact health and reduce chronic disease.  Research in the American Journal of Clinical Nutrition looked at 2 groups of people following a hypocaloric diet.  One group consumed 100% whole grains and the other group consumed refined grains.  Both groups lost weight, but the group who consumed 100% whole grains lost more abdominal weight than the control group and reduced their levels of CRP (C-Reactive Protein) a protein associated with inflammation. Whole grains provide antioxidants and a steady supply of healthy nutrients to get you through the day.  

Here's to a energy filled new year!

A new year tends to bring a host of new years resolutions with it.. Losing weight, exercising more, and feeling better always top the list of items to do this year. .. One way to set yourself up for a happy, healthy new year is to make sure that these guys are not part of your nutrition program

1. Trans Fat

Trans fat is the fat found in processed products such as boxed cookies, crackers, chips and fried foods such as french fries. Choose foods that are trans fat free (and by that we mean making sure that it says 0 trans fat on the nutrition label AND that it does not contain the words "partially hydrogenated" anywhere in the list of ingredients.  The reason being is that a food can have less than 0.5 grams of trans fat per serving and still be labeled trans fat free. Why is trans fat so bad? Simply put: it changes metabolic processes, increases aging and zaps energy. 

2. Saturated Fat

Saturated fats found in red meats, high fat dairy products, palm and coconut oil and the skin of other animal products really zaps your energy by causing inflammation in the body.  Inflammation leads to a host of health concerns, as well as wrinkled skin and low energy.

3. Added Sugar

There are two main types of sugars — sugar that occurs naturally in foods like milk, vegetables and fruits, and refined sugar which is added to foods for sweetness. Added sugar is any sugar that does not naturally occur in the food.   Added sugar increases inflammatory proteins in the  body to work at less than optimal levels, zapping energy and increasing your chances of inflammatory conditions such as arthritis. 

4. Syrups

Any type of simple syrups: corn, malt and others, affect the body in the same way as added sugars. Additional concerns regarding these syrups is that they are replacing foods that increase energy, such as fresh fruits and vegetables, whole grains, and healthy fats.  Choose a piece of fruit instead, and you'll have more energy now and later  

5. Any grain but 100% whole grain

100% whole grains have been shown to positively impact health and reduce chronic disease.  Research in the American Journal of Clinical Nutrition looked at 2 groups of people following a hypocaloric diet.  One group consumed 100% whole grains and the other group consumed refined grains.  Both groups lost weight, but the group who consumed 100% whole grains lost more abdominal weight than the control group and reduced their levels of CRP (C-Reactive Protein) a protein associated with inflammation. Whole grains provide antioxidants and a steady supply of healthy nutrients to get you through the day.  

Here's to a energy filled new year!

The three most common times a snack attack hits are

1)      right after school

2)      after dinner and

3)      while watching television

Have delicious and wholesome snacks that are easy-to-grab at these times to ensure healthy between-meal eating. Here are ten kid-tested and approved snack ideas:

1)      Sliced pear and low-fat cheese plate

2)      Edamame

3)      Whole corn chips and salsa

4)      Whole grain pita chips and hummus

5)      Popcorn snack mix (air-popped popcorn, raisins, nuts)

6)      Celery and peanut butter (or carrots and almond butter)

7)      Colorful veggie tray and low-fat ranch dip

8)      Berry and low-fat yogurt parfait

9)      Banana smoothie (recipe here)

10)    Dark chocolate-dipped fresh fruit (include kids’ favorites apples, bananas, grapes, peaches, oranges, berries, pears and pineapple)

NOTE:

This month the most comprehensive online healthy eating, shopping and cooking resource for parents has been launched: www.kidseatright.org! The information on the website is created by Registered Dietitians for families with kids of all ages from babies to toddlers to preschoolers to gradeschoolers to teens. Visit www.kidseatright.org. Check it out! Tell your friends!

What I propose is that everyone this year breaks the viscous cycle; and let’s start with Thanksgiving. Sure there will be a lot of food and guess what? Enjoy it!! Eat everything you want on this particular day. Because that is all it is – a DAY, not a weekend, not a week, not month and definitely not five weeks until January 1^st.

So instead of spending all your energy on what you should eat on Thanksgiving, focus more on how you should be eating in between the rest of the holidays. What you can do to tackle the office parties, the increased dining out, and the possible long weekends with family and friends.

My ten tips will hopefully keep you on track:

1. Keep to a regular eating routine. Do not skip any meals even if a big event lies ahead at the end of the day. Saving calories for later is basically saying you will overeat later.

2. Always grab a small snack before going to an event, you’ll be less likely to eat and drink too much when you arrive.

3. Schedule exercise into your week just like you would your dinners and parties. Now is not the time to let your exercise routine slip.

4. At events, concentrate on being social not having food in your mouth making it difficult to talk.

5. When dining out, avoid the breadbasket, start with a salad (dressing on the side) and order fish more times than not.  Stick to broiled, grilled, steamed, roasted or baked entrees without heavy cream sauce.

6. At parties, peruse buffets before getting on line, make the healthiest choices you can and avoid seconds.

7. If visiting others try and bring some of your favorite healthy foods with you or go food shopping when you get there.

8. If healthy dishes are simply not available, just make sure to watch your portion sizes. A little bit of unhealthy fare is much better than a lot of it.

9. Take advantage of evenings when nothing is planned by preparing a healthy home-cooked meal.

10.Be careful of increased alcohol intake since these calories definitely add up.  Stay away from any cocktails made with juice, soda or syrup. And remember the more you drink the more likely you are to lose control over your food choices.

I tell my patients, you don’t need to lose weight during the holiday season but you sure don’t need to gain it either.   So this year let the fun begin on Thanksgiving but let’s leave the excuses behind.

What should you eat for breakfast?

A healthy breakfast that will fuel your morning should contain a combination of nutrient- and fiber-rich carbohydrates such as whole grains, fruits and veggies, some learn protein sources such as low fat dairy and a smidgen of fat.

Here are some yummy morning starters:

• Spread peanut butter on toasted whole wheat bread and top with sliced bananas. Pour yourself a glass of skim milk to add calcium and vitamin D to this hearty breakfast.
• Cook oatmeal in skim milk and top with diced dried dates and chopped walnuts for a morning meal that will warm you up to your day.
• Whole wheat crackers topped with sliced, reduced fat cheddar cheese will feel as though you are having an appetizer for breakfast.  Add a carton of yogurt to round off the meal.
• Pack wholegrain cereal, a string cheese, and apple when you are packing your lunch for the next day.   Grab both when you are running out the door for an healthy breakfast on the run. Enjoy!

Elegance in dining brings to mind fresh, whole foods and ingredients and the time to touch, smell, and taste flavors. Chopping, slicing, cooking, putting love into your foods is elegance. Presentation on a plate with silverware and cloth napkin at a dinner table with candles and the scent of flowers in a nearby vase is elegance. Spending time and nourishing yourself and those you love is elegance. Welcome back elegance and mindfully prepare and eat your next meal.

To start with, open the candy wrappers and let the candy open to the air.  This is a good time to talk about the shapes of the candy, the colors, the textures all while letting the licorice harden and the chocolate get stale.  Categorize the candy based on how it will be used.  Gather materials such as glue sticks, scissors, construction paper, styrofoam cups, etc. 

With younger kids encourage creativity- use round candy for eyes, chocolate candy for hair, gummy candies for ears and a nose.  Kids will also have fun creating a Halloween Haunted House by gluing the candy onto the sides of a cardboard house.  Younger trick-or-treaters will be happy making a one story, square house while older kids will have more fun creating a Halloween mansion.  The bigger the house- the more candy gets glued onto it so encourage multiple stories! 

Of course, the kids will probably want to enjoy eating the candy as well.  Allow the kids one or two pieces and be sure to keep it out of site.  After a few days, the novelty will wear off and the kids will be on to something else. 

Still have candy left over?  Consider these other ways to utilize the Halloween candy:

• Donate it to a local food bank or shelter.  While it is not the healthiest choice a few pieces may be a welcomed treat.
• Consider a sending a treat package overseas to our troops- they’ll appreciate being included in the holiday festivities.
• Make treat bags and visit a local long term care center. Have the kids pass it out to the residents.  They will appreciate the visit.
• Recycle it on Halloween night.  Allow the kids to go trick-or-treating and then leave their candy out in a bowl for other trick-or-treaters.  (This typically only works with the little, little ones!) It will be gone in an hour

Most important- keep the focus on fun.  Have a Happy Halloween!

But lately, Americans have become snack happy with the number of snack calories we eat everyday skyrocketing from 345 to 547 calories in the past 30 years according to research from the University of North Carolina at Chapel Hill. While snacks once accounted for 18% of our daily calories, they now make up 24% of our daily total. That’s basically enough for a 4^th meal! What’s more, the quality of our snacks could use some help too. Instead of reaching for healthy nibbles, our go-to snacks are usually sweets, salty foods, and sugar-sweetened drinks.

So what’s a well-intentioned snacker to do? First, realize that you only need a snack when you have to go more than 3 or 4 hours without eating. That’s when your blood sugar starts to fall and hunger kicks in. Then, snack smart by reaching for foods with a high nutrition quotient like fresh fruit, whole grain crackers, a handful of nuts, or a container of low-fat yogurt. Lastly, size it right by making sure your snack weighs in somewhere between 100 to 200 calories.

The taste and texture will be different and you may have to test a few varieties as some are better than others. Make sure to buy the ones without added sugar or salt, too. But not only are frozen and canned fruits and vegetables potentially more nutritious, they’re cheaper and will store longer at home. 

Try frozen strawberries in this Strawberry Power Shake: 

16 ounces vanilla non-fat yogurt

1 cup frozen hulled strawberries

2 cups fat-free milk

2 tablespoons honey

Place the yogurt, strawberries, milk and honey in a blender. Blend on medium speed until smooth and frothy. Pour into 4 glasses for 4, 1-cup servings. (Cook’s Note: Children under the age of 1 year should not eat honey.) 

Nutrient analysis per 1-cup serving:

Calories – 133

Carbohydrates – 25 grams

Protein – 8 grams

Fat – 0 grams

Saturated Fat – 0 grams

Cholesterol – 0 mg

Fiber – 1 gram

Sodium – 134 mg

Proper planning is the key to keep your food safe during your next tailgate. 

-      Bring enough coolers and ice, utensils, plates and containers to keep raw and cooked foods separate and you can’t forget the food thermometer to make sure meats reach a safe temperature.

-      Think of the order in which you’ll need to unpack the food. Pack the items you’ll use last at the bottom of the cooler with plenty of ice or cooler packs.

-      If soap and water won’t be available, pack plenty of clean water, disposable disinfecting wipes and hand sanitizer to keep your work area and hands clean.

-      Time it right.  If you’ll be on site for several hours, bring along fresh whole fruit, a vegetable tray, nuts or whole grain crackers and cheese to keep hunger at bay. 

And if you forget everything else, remember these four words from the Partnership for Food Safety Education: Clean, Separate, Cook and Chill to keep your tailgate safe. 

-      Clean: wash hands and surfaces often

-      Separate: don’t cross-contaminate - keep cooked and ready-to-eat foods from touching surfaces that once held raw meat

-      Cook: cook foods to the proper temperature

-      Chill: refrigerate promptly (put into the cooler on ice)

For more resources:

-      Home Food Safety...It's In your Hands

-      Tailgating Food Safety Q&A

September is National Food Safety Education Month. Now is a great time to think about keeping the kitchen as healthy and safe as possible. Cold and flu season is coming up soon; schools are in session; so we want to keep our families as healthy as possible to prevent doctor visits, missed work and school days.   As a mom to three young kids, I want to keep them (and me and my spouse) as healthy as possible—within my control, right? So here are a few tips to consider in your home to not only keep your family healthy and happy, but to also teach your kids how to keep themselves healthy when they will be on their own preparing meals.

1.       We’ve all heard it, but it bears repeating: any time and anyone who is about to prepare a meal or snack for him/herself or for someone else needs to wash hands with soap and use friction on those hands prior to preparing the food. Our kids watch us like hawks, so if we do it (every time) and just glance at the sink so the kids get the hint, they will follow and it will become a positive habit for them too.

2.       Use the FIFO method. First in, first out, of course. Cook and eat foods that are closer to expiration before foods that will last another week or two. Saving money and preventing a food-related illness….keep foods close to expiration, such as milk, eggs and yogurt in the front of the fridge so you grab them first.

3.       Cook to proper temperature. As a chef, I can attest to the importance of investing in a meat thermometer. It is so much easier to just stick the thermometer into a whole roasted chicken or pork roast rather than guessing:  “What do you think, honey? Is it done?” Please visit www.homefoodsafety.org for details on the goal temperatures for meats.

4.       Chill, baby, chill! Please keep your foods in a fridge less than 40 degrees and please, please, put leftovers away in the fridge or freezer within 2 hours of preparing. Why, you say? Well, bacteria love to multiply between the temps of 40 and 140. By investing in a few quart-size or smaller containers that are safe for fridge, freezer, microwave and dishwasher, meals can be made in large quantities (like soups and casseroles) and then cooled quickly in a smaller container for future meals. 

These are just a few tips and friendly reminders about the importance of food safety for us, our kids, our parents, friends and family.  Now get cooking!

First, we do know from epidemiology studies (do not prove cause and effect) that populations eating a diet high in fruits, vegetables, nuts, seeds, healthy oils, and fatty fish have lower rates of chronic diseases related to high levels of inflammatory markers in their blood. The Greeks eating the typical Mediterranean diet are known for living long and healthy lives with less disease including arthritis.

Second, several studies have looked at plant substances found in foods such as apples, berries, onions, ginger, cherries, and tumeric. The chemical compounds in some of these foods act much like aspirin or Ibuprofen and block the chemical pathways that lead to inflammation. But you won't feel the immediate effects of a cup of berries the same way you do with a few aspirin. One problem with many of these studies is that they simply look at the mechanism by which the food or food compound might work. We don't have a good idea of how much someone might need to eat or how potent the food must be in that compound to have an effect. If foods are going to have an effect on lowering your inflammation, you will likely need to eat them everyday.

Interestingly, the foods that are believed to have anti-inflammatory effects are many of the same foods that have been touted all along as good for us. So if you are concerned about inflammation, what are you waiting for? Eat up!

Here is my top list of must have foods for inflammation:

1. Any fruit, particularly berries of any kind

2. Any vegetable, especially orange and green

3. Any whole grains

4. Walnuts, almonds, pistachios, or other nuts and seeds

5. Fatty fish, olive oil and other healthy plant based oils

In the most recent ADA Trends Survey (2008), the top two reasons given by consumers for why they don’t do more to eat healthier were:  (1) they are satisfied with the way they eat (79%); and, (2) they don’t want to give up the foods they like (73%).  I think it’s safe to assume these two reasons apply to why consumers are hesitant to lower sodium in their diet.  They like what they eat and they eat what they like.

If we focus on eating fewer calories rather than cutting out certain foods all together, favorite foods can stay in the game.  Downsizing portions, however, must become a strategy for lowering sodium.  The added benefit of smaller portions is it also saves calories, ultimately promoting weight loss.  Either way it’s a win-win situation especially given the connections between not only sodium and blood pressure but also excess body weight and blood pressure.

Choosing foods lower in sodium is key, but an important point in this dialogue that I feel is often overlooked is the significance of portion control - the more calories in a meal, the more sodium in the meal.

Note:  Current sodium recommendation of 1,500 mg a day is intended for all adults over the age of 40, African Americans, and anybody with high blood pressure.  This group includes approximately 70% of the adult U.S. population.

to school or work, think before you eat that last minute "I'll eat anything lunch."

Just a few minutes of planning or searching in the frig for foods that need to be used can help make a tasty healthy meal. Spending 5 minutes on the weekend to make a shopping list and think about the next week will pay big nutritional dividends. Here's some ideas or create your own: 

•  Ready - to - eat foods are more likely to be eaten: a peeled and segmented orange instead of a whole orange.
• Kids like small things. Use cookie cutters to cut up sandwiches into fun shapes.
• Dips: use small containers, try hummus instead of high fat chip dips.
• Crunch textures: provide crackers and raw veggies
• A Variety of fruits and veggies will provide a colorful rainbow of nutrients.
• Fruits are "nature's candy and make a great dessert.
• Have the kids help make a shopping list, buy the food, and prepare it. It's a great family activity.
• Let kids plan a lunch.
• Remember food safety. Use insultated bags to keep hot food hot and cold foods cold.
• Wraps: search the frig for leftover meat and the cupboard for beans and you have a healthy wrap.
• Try whole wheat or corn wraps to add whole grains.
• Chicken salad: combine 1 small can chicken (drained), low fat mayo or plain yogurt, halved grapes, 2 Tbsp pecans, 2 Tbsp dried cranberries.
• Tuna salad: combine 1 small can of tuna, small amount of low fat mayo or plain yogurt, celery, shredded carrots and 2 Tbsp nuts.

String cheese, pudding cups, fresh fruit, granola bars make great fillers for the lunch box.

Instead of a candy bar, try a healthy treat:

Chia Bars:

1/2 cup chia seeds

1/2 cup brown rice syrup

1/2 cup honey

1 cup peanut butter or almond butter

1 cup walnuts

1 cup almonds

1/2 cup pumpkin seeds

1/2 cup cocoa  powder

Mix together and spread in greased 8" x8" pan. Chill and cut into squares

            Research suggests that a diet plentiful in potassium lowers blood pressure, especially in salt-sensitive individuals who respond more intensely to sodium’s blood pressure –raising capabilities.   Potassium helps negate some of the blood pressure-raising effects of excessive dietary sodium as it causes the kidneys to excrete excess sodium from the body.  Reducing sodium levels in the body helps lower blood pressure. 

            While the current recommendation is for healthy Americans to consume 4,700 milligrams of potassium daily, males are consuming only 3,200 milligrams daily, whereas females fall even shorter, consuming only 2,400 milligrams a day, on average.    The good news is that potassium is found in a variety of foods, with vegetables, fruits, low fat dairy foods, and beans being potassium powerhouses:

Food:                                                   Potassium (milligrams)

Potato, baked including skin, small                  738

White beans, ½ cup                                        595

Yogurt, nonfat, plain                                       579

Sweet Potato, baked with skin, medium          542

Orange juice, 1 cup                                        496

Halibut, cooked, 3 ounces                              490

Soybeans, cooked, ½ cup                              485

Cod, cooked, 3 ounces                                  439

Banana, 1 medium                                          422

Spinach, cooked, ½ cup                                 370-419

Tomato sauce, ½ cup                                      405

Milk, skim, 1 cup                                            382

Apricots, dried, ¼ cup                                     378

Soy milk, 1 cup                                                372

Kidney beans, cooked, ½ cup                          358     

Here’s some easy ways to pump up your daily potassium:

• Pour an 8-ounce glass of orange juice at breakfast to begin your day with a potassium boost.
• Add leafy greens to all your sandwiches. Spinach in particular is a potassium dynamo!
• Add dried apricots to your mid-morning yogurt for a one, two (apricots and dairy) potassium punch.
• Have bean soup with your lunchtime sandwich for a warm way to enjoy your potassium.
• Baked regular or sweet potatoes are potassium powerhouses on your dinner plate (see recipe below).

Stuffed Sweet Potatoes Recipe

Ingredients:

1-1/2 pounds sweet potatoes, washed
2 ounces orange or apple juice
3 teaspoons margarine, melted
1 tablespoon brown sugar
1/4 teaspoon nutmeg
2 tablespoons chopped walnuts

Instructions:

Preheat oven to 375 degrees F. With a fork, prick holes in sweet potatoes and bake for 45 to 60 minutes or until tender. Remove from oven and cool slightly for better handling. Once cooled, slice each potato in half diagonally. Scoop out most of the potato, leaving approximately 1/4 inch around skin. Put potatoes in mixing bowl along with juice, sugar, 2 teaspoons margarine, and nutmeg and whip until smooth. Place potato skins into a 13 x 9-inch baking pan and fill with potato mixture. Set aside. In nonstick fry pan, add remaining margarine and sauté walnuts until toasted. Sprinkle potatoes evenly with walnuts. Bake for 15 to 20 minutes until thoroughly heated.  Makes 8 stuffed potatoes.

Note:  Leftovers can be reheated for a potassium-packed lunchtime meal the next day.

For more information on the 2010 Dietary Guidelines Advisory Committee Report, visit: www.cnpp.usda.gov/DGAs2010-DGACReport.htm

 Posted by Joan Salge Blake, MS, RD, LDN

Many African-Americans are avoiding dairy, particularly milk, because they think they are lactose intolerant. Usually, the notion of lactose intolerance and avoiding dairy comes from dietary habits learned early in life. As a result, African-Americans are missing out on the many health benefits milk products offer. For example, there is a growing body of evidence that suggests dairy may play a role in reducing the risk of high blood pressure, heart disease, obesity, type 2 diabetes, and colon cancer. The National Medical Association, the nation’s oldest and largest organization of African-American physicians, recommends that African Americans consume 3-4 servings of low-fat dairy per day.

The good news is that lactose intolerance is not an all-or-nothing condition. It’s a matter of degree. What you self diagnose as lactose intolerance is more closely related to lactose maldigestion  —a condition that about 75 percent of all African-Americans have. But, by following a few simple strategies, you can take dairy foods daily and get all the health benefits without all the suffering.

Try these “Eight Great Tips For Tolerance” to help get your 3–4 recommended servings daily.

Eight Great Tips for Tolerance

1. Start small. Don’t try to drink a glass of milk at one time. Begin with a small portion and slowly increase the serving size. For example, add a small amount of low fat milk to your coffee or hot chocolate.

2. Spread it out. Have small portions of dairy spread throughout the day. Add low-fat milk to your scrambled eggs or make grits with low-fat milk instead of water. Wrap beans and low-fat cheese in a tortilla for lunch; add a little shredded cheese to your salad.

3. Pair the dairy. Drink milk with meals instead of on an empty stomach. Solid foods slow digestion and allow your body more time to digest the lactose, which helps prevent symptoms.

4. Say cheese. When milk is made into cheese, most of the lactose is removed. Aged hard cheeses, such as cheddar, colby, Swiss and Parmesan, are particularly low in lactose. Add low-fat cheddar to your favorite cornbread recipe or serve rice and beans with colby.

5. Get a little culture. Cultured dairy products, such as yogurt with live active cultures, contain “friendly” bacteria that help digest lactose. Incorporate non-fat yogurt into a refreshing mango-and banana smoothie for a great-tasting way to start the day.

6. Reduce it. Look for lactose-free or lactose-reduced milk in the dairy case. It tastes the same as regular milk. Or “spike” your milk with a few lactase enzyme drops that are available in most drug stores. That will reduce the lactose in the milk.

7. Make it easy. Buy dairy digestive supplements (lactase caplets) at your drug store. If you take the caplets before you eat dairy foods, they can help you digest lactose easily.

8. Go to the pros. See your doctor for a diagnosis of your symptoms. Then, talk to your doctor or consult with a registered dietitian to learn how you can incorporate dairy foods into your diet.

Source: The African American Guide To Living Well With Diabetes. New Page Books; July 2010

For some people, smoking is just a way to relax, while others smoke to control their weight. Many studies show that when people quit smoking and put on pounds, they are likely to relapse. This happens particularly among women. Though they know that smoking negatively affects the body, some people do not quit for fear of gaining weight.

One more reason to encourage smoking cessation is its effect on one’s cholesterol. It increases plasma glucose levels as well as blood pressure. Did you know that putting smoking and diabetes together increases the likelihood to die of a heart attack or stroke by 10 times the normal chance?

 It is also important to note that a great number of people who stop taking nicotine may have “Nicotine Withdrawal Syndrome”. Some of the symptoms include; hunger, cravings, anxiety and irritability.

Craving Challenges Tips:

• Keeping busy: working with puzzles, knitting, drawing etc.
• Drinking less caffeine. For ex-smokers, coffee is highly associated with smoking.
• Getting enough sleep is fundamental. When you feel tired, you are more likely to crave cigarettes and food.
• Practicing Mindful Eating, savoring every piece and fully experiencing food’s flavor, aroma and taste.

Nourishing Tips:

• Make a case for complex carbohydrates. Their fiber content helps with their weight management and improves their lipid profile.
• Bright colorful fruits and vegetables are best. Smoking may increase body’s oxidative stress and negatively impact serum concentration of Vitamins A and C. Also a study from Duke University reported that fruits and vegetables make cigarettes taste bad.
• Go for low-fat dairy products. They are a great source of calcium and vitamin D, and some ex-smoker may have fragile bones. Keep in mind that drinking milk and smoking do not go well together.
•  Legumes, legumes, legumes; a great source of fiber, and nutrients, what’s not to say about this wonderful inexpensive food?
• Lean meats and fish make a good dish. Ex-smokers need all the good nutrients they can get!  They help maintain blood, muscle and other tissues healthy.

What’s an American to do?  Everyone needs to get involved from the family to schools to the community to policy makers.  Parents can limit unhealthy snack foods and be a good role model.  Schools can serve more fruits and vegetables for lunches.  Community’s can provide more activities in parks and encourage physical activity.  Is your city’s mayor a member of the U.S. Conference of Mayors’ Healthy Cities Campaign?  Its purpose is to promote healthy eating and active living.  Policy-makers can create more health and wellness guidelines.  How about getting on board First Lady Michelle Obama’s “Let’s Move” initiative to eliminate childhood obesity?  At every level, we are capable of doing something.  If everyone tries a little bit, it could have a huge impact on America’s health.

Take advantage of your summer vacation this year to relax, have fun, and be more active.  To check out your state’s adult and childhood obesity rates, to go http://healthyamericans.org/reports/obesity2010.  If you want to start eating healthy and don’t know what to do or who to trust, see a registered dietitian, America’s nutrition expert.  For an RD near you, go to www.eatright.org.  You’ll be glad you did.

Have a safe and active summer.

  It turns out that I’m not alone.  Studies have revealed that carefully selected music helps people exercise harder, longer, and get more enjoyment out of their exercise  - a key to getting them back in the saddle the next day.   

  The trick is to find the right music for you, and for your chosen activity – as one of my colleagues points out, it can be very difficult to lift weights to soft rock music. 

  This got me wondering – what do my fellow dietitians listen to when they are sweating it out?  I sent the question out to a few different groups of RD’s all across the country, and the answers came flooding back – they listen to everything from the Black Eyed Peas to Janis Joplin.  Many were fans of the Glee soundtracks, while others steered towards Metallica or Pantera.  If you are interested in a taste of what RD’s around the country work out to, I’ve set up a few I-Mixes on ITunes – music from   ADA Spokespeople’s playlist  , from   Nutrition Entrepreneurs  ’ playlist, and from   Arizona Registered Dietitians  ’ playlist  – you may find a new motivator for yourself on there!   

First for the good news…

In 2009, 34.7% of U.S. adults aged 18 years and over engaged in regular leisure-time physical activity, which was higher than the 2008 estimate of 31.9%. This is up from just 29.8% in 1998. But women are encouraged to “step up” a little more as they were less likely than men to participate in regular physical activity across all age groups.

Hopefully this will at a minimum have a positive impact on the heart health and mood of the nation. 

Now, for the not so good…

In 2009, 28.0% of U.S. adults aged 20 years and over were obese. This is not significantly different from the 2008 estimate of 27.6%. However, the annual prevalence of obesity among U.S. adults in this group has generally increased over time from 19.4% in 1997 to 28.0% in 2009.  Men and women aged 40-59 lead the pack with an obesity prevalence of 31.6%. With all of the work being put into weight management, getting Americans back in the kitchen and being more physically active, I hope these numbers will start to retreat in the next few years.  

In 2009, 9.0% of adults aged 18 years and over had ever been diagnosed as having diabetes, which was higher than the 2008 estimate of 8.2%. There’s been a slow and steady increase, as this group saw an increase from 5.1% in 1997 to 9.0% in 2009. 

The scary…

It’s scary to think that as many as 15 of every 100 people in the U.S. don’t have adequate access to medical care and that this number is on the rise. It’s true.

In 2009, the percentage of persons who had a usual place to go for medical care was 85.5%, which was lower than, but not significantly different from, the 2008 estimate of 86.4%. The annual percentage of persons of all ages who had a usual place to go for medical care generally decreased from 87.9% in 2003 to 85.5% in 2009.

So, take from these numbers what you will.  No matter what, we as nutrition professionals have a lot of work ahead to start to reverse these trends. I am happy to be part of that service and look forward to the innovative and exciting pathways to improve the health of Americans.

See the full early release report here: www.cdc.gov/nchs/nhis/released201006.htm#6

And did you know this sweet little delight is loaded with wholesome goodness? Just one serving, about 8 strawberries, packs in 84 mg of vitamin C. This is more than an orange, and will meet 93% of the RDA for vitamin C. For less than 100 calories you also get 3 g of fiber, 210 mg of potassium, 34 mcg of folate, and just 7 g of natural sugar. This makes strawberries a perfect snack for those wanting something sweet, healthy and low in calories. Also, this combination of nutrients promotes heart health and lower blood pressure.  

But that’s not all. Strawberries are rich in cancer blocking ellagic acid, anthocyanins, and quercetin. These are powerful antioxidants that have been found to prevent cancer cell growth in animal and human cells. Anthocyanins also play a role in preventing inflammation by blocking COX enzymes; similar to how medications like Ibuprofen work to lower inflammation.

So eat up! Just rinse under cool running water and eat immediately. Add them to cereal, salads, yogurt, smoothies, fruit kabobs, or just eat them plain. You can also wash, cut, and freeze for later.

Tip: For fresh strawberries, it is best to wait to wash them and keep the green stem on until you are ready to eat them. They will last longer.

The reality is that following a gluten-free diet is no magic weight loss solution. In fact, it takes some knowledge of nutrition to make healthy choices within the gluten-free diet. Gluten-free prepared products such as pretzels, breads, rolls, cookies, etc are not enriched with thiamin, riboflavin, niacin, folic acid and iron similar to gluten-containing products. Depending on food choices, the gluten-free diet can be void of nutrients or nutrient rich. 

Many people who follow a gluten-free diet may have a food intolerance to soy, corn, dairy,egg, or a different food.  I encourage people to work with a registered dietitian who can help personalize their nutrition plan.

Even for people who pay attention to nutrition, it may be necessary to include a multi-vitamin and B-complex supplement.  Hopefully, in the future, food manufacturers will develop gluten-free products that are enriched which will help provide nutrient similar to gluten-containing products.

For Shay Sorrells, May 10^th, 2009 was the first day of the rest of her life; not only was it her 30^th birthday, but it was the day this California-based social worker, wife, and stepmother to two boys moved into what would be her new home for the next nine weeks—the ranch that houses contestants of NBC’s hit show, The Biggest Loser. It also marked the day she became the heaviest contestant in Biggest Loser history, weighing in at 476 pounds on her 5’8” frame.  

I had the honor of interviewing Shay about her dramatic transformation over the past year for msnbc.com’s Chew on This column (http://www.msnbc.msn.com/id/37130960). She has lost a ton of weight, and seems to be well on her way to keeping her weight off (and her head I a good place) for years to come, and I certainly wish her and all other contestants the best. But if I'm being honest, I do have concerns about the show that I'd like to share. 

As a registered dietitian and someone who lost weight and kept it off for decades (I realize losing 30 plus pounds pales in comparison to the exorbitant amount Shay has lost thus far, but still feel based on my anecdotal and professional expertise I can weigh in on this close to my heart topic), I have very mixed feelings about the methods used by The Biggest Loser to promote jaw-dropping weight losses (including several hours a day of extreme exercise—unrealistic and in my opinion, unhealthy amounts of weight loss). For me, weight loss happened over years—slowly, and gradually. It was about making small tweaks in my food and fitness behaviors over time. It was about getting in more daily movement..waking a few more blocks, or taking a new fitness class. It was about eating half a sandwich instead of a whole, or taking a few less bites at each meal. It was about focusing on the positive—and talking positively about myself and my body (out loud and in my mind) instead of focusing on all the things I didn’t like about myself. It was about incorporating more healthful foods—and though I resisted cutting out all unhealthy foods (I still love my chocolate!), I eventually decided to forego fried foods like fried calamari and French fries (my husband and I did this together—we decided we’re not getting any younger, and we did this as much to save our waistlines as our hearts). Anyone who has ever lost weight and kept it off surely went about it in different ways. But whether doing it for myself, or recommending weight-loss strategies to clients or consumers, my first focus is always on total health—and then on how all the healthful changes will impact body weight over the long haul. No point in making an effort to get to a better body weight if you’re not also doing things to improve your overall health, right? 

Although so many Americans would benefit by losing weight—even a seemingly modest 5 to 10 percent (or 10 to 20 pounds for someone who is 200 pounds), Biggest Loser contestants are, for the most part, portrayed as people at the end of their weight rope—all of them seem to be in dire need of help to improve their food and fitness behaviors (not to mention emotional struggles that contributed to their body weight). But is it necessary for them to be yelled at, and pushed to extremes? Is tough love what they need to once and for all get fit and lose and keep off weight for life? 

Having worked with the media for years, I understand that first and foremost, The Biggest Loser is about entertainment. The crying, yelling, screaming, and fighting has undoubtedly drawn in millions of viewers week after week over the last nine seasons. If you watch and enjoy the show, you know the stories of all the contestants are inspiring, heartbreaking, heart warming, and tragic all at once. You also know it’s not hard to get sucked in by the drama and to connect, in some way, with certain contestants and hope they win the prize at the season finale—even if that means losing substantial (and I believe unhealthy) amounts of weight week after week. 

So whatever happened to the small, gradual change approach to weight loss? Isn’t that healthier? When did it become ok for someone to lose 20 or more pounds each week? Or workout 8 hours a day? As a registered dietitian, I’ve always promoted one to two pounds as a safe rate of weekly weight loss, though I concede someone who is morbidly obese can probably lose a few more pounds than that each week safely and sensibly. But I realize (and I'm sure most of you would agree) that watching people lose weight slowly and gradually over months or years won’t make for good television (much like The Moderation Diet won’t hit any bestseller book lists anytime soon). 

My hope for all the contestants—including the extremely successful Shay Sorrells—is for them to bring home all the skills they’ve learned on the ranch and incorporate them into their every day life. Shay seems to be doing just that. I also hope they are able to stay motivated, and find a way to successfully deal with all the food and fitness challenges they will undoubtedly face on their journey towards life-long weight management. I also hope the former contestants (and viewers alike who need to lose weight) seek individualized support, when needed, from qualified heath professionals including registered dietitians, and trainers certified by the National Strength and Conditioning Association (NSCA), the American College of Sports Medicine (ACSM), the American Council on Exercise (ACE), and to name a few. Getting personal and professional support, and taking one day at a time, will help anyone who wants to lose weight and keep it off for life a much better chance of doing just that.  

This, I am happy to say, is where the members of the American Dietetic Association come in – the registered dietitians and dietetic technicians, registered who work in schools, federally funded nutrition programs such as WIC and community settings. RDs and DTRs design, implement and evaluate nutrition assistance programs for children and adolescents; and we are the only food and nutrition practitioners with adequate training in food science, nutrition, and food systems to implement research and surveillance programs to monitor, evaluate, and improve the nutritional status of children and adolescents. ADA applauds the efforts of our members, wherever they live and work, to provide expert guidance to children and their families that is personalized, doable, practical and affordable, that lead to better nutrition and healthier lives.

We have evidence of the value of registered dietitians involvement in programs that help children eat well and get (and stay) healthy. As an example of just one success story, the Healthy Schools Partnership is a project developed through a partnership between the American Dietetic Association Foundation, the American Council for Fitness and Nutrition and PE4life. This pilot program is succeeding in promoting nutrition education in schools by creating opportunities for RD-Nutrition Coaches to work with kids and physical education teachers. Currently in place in Kansas City, the Healthy Schools Partnership is expanding to schools in Iowa this year, with other communities slated to come online for the 2010-2011 school year. And with the National Dairy Council, ADA is creating a consumer education collaboration called Kids Eat Right to heighten awareness of child obesity issue and increase recognition of the RD as a nutrition authority; to utilize RDs’ expertise to shape children’s nutrition dialogue; and to ensure more kids eat right, exercise and play, and have healthy weights.

Increased national attention to child nutrition is also vital. In his Fiscal Year 2011 budget, President Obama has recommended a $1 billion per year increase for child nutrition. ADA and our members are urging Congress and the Administration to work together to secure those funds and pass a bipartisan child nutrition reauthorization bill so new reforms and programs can reach our children by the beginning of the 2010-2011 school year. This is not a political issue: Democrats and Republicans came together recently in the U.S. Senate Committee on Agriculture, Nutrition and Forestry to unanimously pass Committee Chairman Blanche Lincoln’s (D.-Ark.) Healthy, Hunger-Free Kids Act of 2010. The legislation would invest $4.5 billion in new child nutrition program funding over 10 years and includes numerous ADA priorities such as updating national nutrition standards for all foods sold in schools; stronger school wellness policies; increased meal reimbursements; funding child nutrition research; and establishing professional standards for school nutrition directors.

We stand at an important point in history for our children’s health, a challenging time, and also an exciting time because we know that together we can make a difference.

Jessie Pavlinac, MS, RD, CSR, LD
ADA President

    Salt is two elements – about 40 percent sodium and 60 percent chloride. It’s the chloride that provides that familiar salty taste and the sodium that may negatively affect your health if you consume too much. While sodium is essential to live, we only need a few hundred milligrams per day with the average American consuming 3,000 to 6,000 milligrams per day. The recommendation is somewhere between 1,500 and 2,300 milligrams per day depending your health history.

     Iodine deficiency leads to stunted growth, mental retardation and goiter. In 1922 scientists demonstrated that the use of iodized salt by 50,000 school children dramatically reduced goiter rates which led to the widespread fortification of table salt with iodine. Table salt may be ground much smaller and finer then some sea salts and kosher salts so more iodized table salt can fit into a teaspoon. The amount of sodium per ¼ teaspoon iodized salt is about 590 milligrams of sodium.

      Kosher salt is generally a larger grain. Most brands do not add iodine to them. You need to be careful about using Kosher salt in recipes that don’t have enough fluids in them to dissolve this larger grain. The amount of sodium per teaspoon may be smaller simply because the larger grain means you can’t get as much salt by weight into the same teaspoon as you can table salt. Kosher salts will vary between 500 and 590 milligrams of sodium per ¼ teaspoon.

      Sea salt, obtained by the evaporation of sea water, varies widely depending on the source and is generally more expensive then table salt. The grain may or may not be bigger than table salt. There may be a number of other minerals included with the sea salt, in addition to sodium and chloride, which lowers the amount of sodium per teaspoon. The different minerals also impart different flavors, and some people claim they end up using less salt when they flavor with sea salt. Sea salts seem to vary between 400 and 590 milligrams of sodium per ¼ teaspoon.

      So if you are using Kosher salt or sea salt as a way to decrease your sodium intake, make sure you read the nutrition label as they may have just as much sodium as table salt. And with 400 to 590 milligrams of sodium per ¼ teaspoon – just a little of any of them can be a lot of sodium. A better way to cut the sodium is to eliminate any salt when cooking or at the table and experiment with herbs and spices for flavor. And with 75 percent of our sodium intake coming from processed food – read those labels, too and consider cutting back.

Perhaps.  The average intake of salt is 3,400 mg a day.  That’s too much, if you want to reduce your risk of heart disease and renal disease.  Too much sodium can also put you at risk for getting stomach cancer.  Current guidelines recommend limiting sodium to 2,300 mg a day.  If you have high blood pressure or kidney problems, aim for 1,500 mg a day.

Should you put away the salt shaker?  Not necessarily.  Most sodium comes from processed foods and restaurant foods.  Read labels on processed foods.  If you are going to eat out, balance the rest of the day with little or no sodium.  A rack of baby back ribs from a restaurant can have over 20,000 mg of sodium.  That’s about 10 teaspoons of salt.  If you wake up the next morning and your fingers feel puffy, there was probably a lot of sodium in your food.

Do your health a favor.  Flavor with herbs and spices instead of salt.  Adding cilantro, dill, mint, or rosemary is a refreshing way to flavor vegetables and protein.  Gradually use less salt.  After awhile, salty food won’t taste good to you.

Take action.  Let food manufacturers and restaurants know that you want less salt and more herbs in your food.  As always, moderation is the key to healthy eating.

Benefits of Walking

Research has shown that walking can….

• Increase your chances of living longer
• Control your blood pressure, blood sugar, and weight
• Raise your “good” cholesterol
• Prevent heart disease, colorectal cancer, and type 2 diabetes

For health benefits, physical activity should be moderate or vigorous and add up to at least 30 minutes a day. If you can’t manage 30 minutes nonstop don’t worry, you can split up those 30 minutes into several parts. For example if you are walking for physical activity, you could take three brisk 10-minute walks, one after each meal.

Progress Not Perfection

• Start by measuring your current fitness level. To help you get started Click here  for an easy to use score chart. After you start walking fill out the chart again, and see how much progress you’ve made. 
• A pedometer is another great way to measure your progress. The pedometer will count each step you take. Your goal is to increase the number of steps you take each day until you are taking at least 10,000 steps a day. I can hear you protesting – 10,000 steps! But remember that’s your ultimate goal. Click here for tips on setting SMART goals. Also, check out these tips for using a pedometer.

Buying Your Pedometer

• When looking for a pedometer you should keep the following in mind:
  • Accuracy is the most important feature
  • Look for an easy-to-read display
  • A protective cover prevents accidental resetting of the device
  • Don’t expect accuracy with distance & calorie calculations
  • Pedometers need batteries
• Where to buy a pedometer
  • Many can be purchased through online shopping such as Amazon, eBay & Bodytronics
  • Most department stores carry them such as Wal-Mart, Sears, Target, Walgreen’s & Sporting good stores like Modells & Sports Authority
  • The research finds that the pedometers bought in stores or given away free tend to be of lesser quality depending on the brand
•   Top picked pedometers
  • Omron Pocket Pedometer HJ-112 (Est Cost $23)
  • Yamax Digi-Walker SW-701 (Est Cost $25)
  • Omron HJ-720 ITC Pedometer (Est Cost $33)
  • Accusplit Eagle AE 120XL (Est Cost $17)
  • New Lifestyles NL-2000 (Est Cost $65)

Information provided by consumersearch.com. Click here for full report.

Here is a portion size guide adapted from a great parent resource called A PARENT’S GUIDE TO HEALTHY EATING AND PHYSICAL ACTIVITY http://www.healthychildrenhealthyfutures.org/parentguidedownload.htm) :

• 1 cup = your fist or cupped hand (keep in mind Shaquille O'Neal's hand is probably 2 or 3 or 4 cups, so we're talking an average sized person's hand)

• 1 ounce of cheese = your thumb or a pair of dice

• 1 teaspoon = your thumb tip (again Shaq's is probably a tablespoon or 2, and a baby's is probably 1/4 teaspoon)

• 1-2 ounces snack food = a handful (unless you have a largish hand, than it's 1/2 a handful)

• 3 ounces of meat= deck of cards, cassette tape (remember those), your palm (same rules apply)

• 2 ounces dry spaghetti = a quarter

• ½ cup cooked brown rice or pasta or mashed potatoes =  ½ baseball or an ice cream scoop

• 2 tablespoons peanut butter = a ping pong ball

• 1 ounce peanuts = 1 ½ golf balls

If you've got some other good 'rules of thumb' to help judge portion sizes or common household measurements send then along

Beginning at 3:50 p.m. Eastern Time, President Jessie M. Pavlinac, MS, RD, CSR, LD, joined by ADA members who live in the New York area, will ring NASDAQ’s closing bell and make remarks about ADA, National Nutrition Month, Registered Dietitian Day and the many ways ADA’s members optimize the nation’s health through food and nutrition. The NASDAQ closing ceremony will be broadcast live on CNBC, Bloomberg TV and on NASDAQ’s Web site. The ceremony will also be broadcast on video screens in Times Square. ADA’s name and logo will be on NASDAQ’s tower with the message “The Stock Exchange Welcomes the American Dietetic Association.”  

For multimedia features such as exclusive content, photo postings, status updates and video of bell ceremonies please visit NASDAQ’s Facebook page.

For news tweets, please visit NASDAQ’s Twitter page .

What a great way to kick off ADA’s 2010 Public Policy Workshop! Please be sure to tune in and share in this moment that truly belongs to every ADA member.

• Would you like to go to a farmer’s market or plant a garden?  Find a farmer’s market near you and set a date and go, or buy some seeds and get the soil ready.
• Do you want to get more physical activity?  Start by walking around the block three times a week.
• Does your fruit and vegetable intake need improving?  Fresh, canned, dried or frozen are all good choices.  To remove 40% of the sodium, drain and rinse canned vegetables for 60 seconds.

Set goals for yourself until you achieve a new lifestyle.  For eating tips and ideas that you can trust, go to www.eatright.org.

Take it one small step at a time.  No one is perfect.  Give yourself some time.  You might surprise yourself at what you can accomplish.  Let’s make 2010 the healthiest year ever for you and your family.

Registered Dietitian Day was created by ADA to increase awareness of RDs as the indispensable providers of food and nutrition services and to recognize their commitment to helping people enjoy healthy lives.

To earn the RD credential requires earning a bachelor's degree (about half of RDs hold advanced degrees), completing a supervised practice program and passing a registration examination, in addition to maintaining continuing education requirements for recertification. In addition, thousands of RDs have earned advanced specialty credentials in sports, kidney, oncology, gerontological and pediatric nutrition.

How can we ensure that RDs continue to be the leading source of food and nutrition information?

Fortunately the ADA Foundation is funding the future of dietetics profession through research and education. As the largest provider of dietetic scholarships, the ADA Foundation awards over $200,000 in funding every year to deserving students at all levels of study.

To help a few more students achieve their dream of becoming registered dietitians and ensure a healthier future for our children,visit the ADA Foundation pageto make a donation. 

Happy Registered Dietitian Day!

It is my hope that after reading these 31 simple do's, you'll be inspired to try one each day for the entire month, or at the very least infuse several of these into your life more often. If you do, you'll likely lose weight and feel energized and great, not to mention markedly improve the overall quality of your diet.

Please post comments about those tips you find most helpful and how you incorporated them. Eat well and enjoy!

1. Try one new food today from the fruit group. Fresh, canned, dried or frozen varieties are all fine (but make sure none contain added fat or sugar). 
2. Drink at least 4 to 6 8 ounce cups of plain water. Keep a water bottle on hand that you can refill and be sure to wash thoroughly at day's end. 
3. Have at least 1 cup of non-starchy, dark green vegetables (broccoli, Brussels sprouts, romaine, kale, or spinach, for example).
4. Have at least 1/2 cup of beans or peas, preferably in a low sodium form.
5. Have two healthful snacks each day that cover two food groups; examples include one green apple, sliced with 1 tbsp nut butter, or 1/2 cup low fat yogurt mixed with 1/2 cup berries.
6. Drink at least one or two cups of skim or 1% milk; have it by the glass, in cereal, in coffee, or in recipes.
7. Limit alcohol to no more than about 100 calories (about 5 ounces of wine, 1-1/2 ounces distilled spirits, or 12 ounces of light beer).
8. Plan a treat that adds up to 100 calories (two small cookies, or 4 small pieces of chocolate for example).
9. Leave a few extra bites on your plate at all meals.
10. Drink all caloric beverages out of an 8 ounce cup ONLY.
11. Have an ounce of nuts or seeds (preferably raw and unsalted) as part of a snack or meal.
12. Don't waste more than one bite on any food that doesn't taste good (or is not worth the calories).
13. Have breakfast within an hour or two of waking up; include 1 cup low fat/skim milk, 1/2 ounce nuts/seeds or 1 Tbsp nut butter or 1 egg, and at least one whole grain (oatmeal, whole wheat cereal, whole grain bread or English muffin or pita). 
14. Eat only while sitting down at a table. 
15. Brush teeth/rinse with mouthwash after each meal; floss at least once during the day.
16. Make a big salad (2 cups worth) with lots of colorful non-starchy vegetables. 
17. Have 4-6 ounces of fish, healthfully prepared (unbreaded, unfried). 
18. Have a 1 ounce equivalent (oz Eq) of whole grains each time you eat. 1 oz Eq = 1 slice of whole wheat bread, 5 small whole grain crackers, 3 cups air-popped popcorn, 1/2 cup whole wheat pasta or brown or wild rice. 
19. Go meatless for the day; incorporate other protein-rich foods like beans, soy foods like tofu or tempeh, low fat dairy foods, and whole grains. 
20. Try one new food today from the vegetable group; opt for something bright in color (bright green, orange, or yellow).
21. Instead of going out to eat, ordering in, or getting take out, cook or prepare all your food at home for the day. 
22. Have 1 cup of soup. Look for broth- or vegetable-based kinds, preferably with less than 400-500 mg sodium.
23. To boost fiber, replace your usual 100% fruit juice with 1 cup or a piece of fresh fruit (like a whole orange, apple, or cup of berries or pineapple).
24. Instead of cooking with salt, try to flavor food with sodium-free herbs and spices.
25. Instead of having your usual fruit-on-the-bottom or flavored yogurt, go for plain low- or non-fat yogurt (or Greek yogurt) and add 1/2 cup of berries, 1-2 tbsp of nuts, seeds, or dried fruit, or 1/2 cup unsweetened apple sauce. 
26. Before having your usual bed-time or after dinner treat, ask yourself "Am I really hungry or am I eating this out of habit?" If the answer is no, skip it and instead brush, floss, and rinse with mouthwash to end your day of eating. 
27. Instead of a whole sandwich, have only half; balance the meal out with fresh fruit or some grilled or raw veggies.
28. Turn off all distractions (including your cell phone) at every meal and snack; really focus on your food. 
29. Clean out your refrigerator and freezer (and of course throw away all spoiled or expired food).
30. Clean out your pantry (throw out all spoiled and expired food). 
31. Think about what you should eat more of, and not what you “shouldn't” eat.

I was fortunate enough to meet Slow Food International  Founder Carlo Petrini and hear him speak at CDC this week.  He presented his perspective on the importance of our food system being “good, clean and fair” and the influence of government, industry, civic organizations, and the citizen.  He focused on the need to marry traditional ideas surrounding food with current science.  With his eloquent Italian translator at the microphone, Mr. Petrini delivered a fun and engaging talk and left us with 4 simple yet effective ways to promote, sustain and partake in “good food.” (I am paraphrasing here.) 

1.  Eat local food. 
2.  Reeducate yourself on seasonality of food. 
3.  Reduce waste. 
4.  Cook creatively with leftovers. 

Like the principles of the slow food movement, his message was simple.  I found it interesting that his solutions mirror the advice that many RDs give when clients are trying to eat healthy on a budget or learning to eat mindfully. 

I am a realist.  And I know that not everyone has easy access to the healthiest and freshest foods throughout the country.  So, don’t get bogged down in trying to do all of these at once.  Make the most with what you have available.  Unless you live in California or Florida, that means substituting frozen green beans, strawberries or blueberries for fresh in the fall and winter.  Find a new recipe for cabbage or your favorite leafy green in the winter months and share it with friends.  Make the most of the bountiful harvests of spring and summer. What a healthy “alternative” this is!   

The truth is, CDC surveys indicate that only 33% of adults meet the recommendation for fruit consumption and 27% get the recommended servings of vegetables.  We are all too familiar with the statistics on heart disease, overweight and obesity in this country.   So there's still plenty of work to be done to meet our healthy eating goals.  Whether you choose fresh, local, in season or frozen, focus on creating positive food memories with good food.  

You are not always completely in control of your behavior. Your environment can trigger you to make unhealthy decision without you knowing it. To make new healthy behaviors stick, start with changing your environment to facilitate this new action. For example, if eating more fruits and vegetables is what you want to do, then you need to have them on hand. Try keeping fresh fruit out on the counter where you see it, not stuck in a drawer in your refrigerator. Keep pre-washed veggies and salads on hand so they are quick to toss into you lunch bag or on the plate. For adding more exercise into your day, keep a pair of tennis shoes handy at your desk or in your car. Then you can walk comfortably anywhere. Your environment may also mean changing who you hang out with for lunch or dinner. Dining with a group can lead to overeating and poor food choices. 

You don't need will power, you simple need to learn new ways to self regulate. Start by setting some goals such as eating two whole pieces of fruit per day. Keep track on a calendar on your fridge to get feedback on how well you are meeting your goals and be sure to reward yourself with a pat on the back or a pedicure. Talk yourself through the steps you need to take to be sure to add fruit to your meals. Also, enlist support. Have a friend or family member help keep you on task.

Build some confidence, or self-efficacy for the new healthy change. As they say "practice makes perfect". Mastering a new behavior or skill takes some practice. But the more you do it, the better you get at it and the more confidence you gain. Then the more likely you are to maintain the healthier habit. Confidence in making health behaviors is also best when you are in a relaxed, well-rested, state of mind. If you are to stressed out, making a behavior change will be more difficult. If that's the case, maybe your first goal needs to be reducing stress.

Bottom line: Environment, ability to self-manage, and confidence in our skills to perform a new health behavior all play a part in whether or not we will be successful with maintaining a healthy lifestyle in the end.

Students don’t have to play football or be an athlete to participate.  The purpose of Fuel Up To Play 60 is to empower all students in a fun, competitive way to make informed decisions.  Decreasing amounts of sugar and salt and increasing consumption of fruits, vegetables, whole grains, and low fat and fat free dairy foods is a step in the right direction, along with increasing physical activity to 60 minutes a day.

One-third of our children are obese or at risk of becoming obese.  They have become “wider” and “weaker”.  As they get older, they will increase their risk of getting serious chronic illnesses.  This means that large numbers of overweight children may have a shorter life span than their parents.  Something has to be done.

As more schools get involved, hopefully, the program will score a touchdown and schools will cultivate healthy habits, so that we will have healthier students and ultimately a healthier country.

At the health fair, I was handing out free oranges and was surprised at the number of students who claimed they didn't like them. As RDs we need to really go back to basics. Many people in our country don't even want to eat fruit (let alone vegetables.) If all RDs could make a difference in even one teenager's life, we'd have positively changed the future health of over 70,000 people.

ADA is involved in some great national efforts to address obesity as indicated in the recent email from our president, Jessie Pavlinac. 

            If you’re like most people, you ushered in the New Year a few pounds heavier and with feelings of guilt, frustration and even a little depression. And those with diabetes might have blood glucose levels that are out of control. “I can’t believe I let this happen” you think, as you struggle to put on those slacks that just won’t zip up. Your second thought is about resolutions. You resolve to eat better, exercise more, lose some weight and get your diabetes under control.

            But as you rush into those resolutions, be careful not to fall into what many health professionals call resolution dissolution. One survey suggests that 70 percent of people keep their New Year’s resolutions into February and only 20 percent maintain their resolutions into June or longer. People who fail at keeping New Year’s resolutions fail because they make them too broad. If you bite off more than you can chew, you’re likely to get frustrated–and frustration is the first step toward giving up. Instead you need to break your big goal down into smaller “bites” – more do-able steps that will gradually lead to success. You should also make sure your goals are smart–or S.M.A.R.T.                                        

            S.M.A.R.T. is a commonly used acronym that stands for specific, measurable, attainable, reasonable and timely—and helps you determine whether your goals are realistic and reachable.

Specific—A specific goal will provide answers to the following:

• Who is involved?   
• What exactly do I want to accomplish?
• Where will the action take place? 
• When?
• Which conditions are needed to accomplish this goal ?
• Why do I want to accomplish this goal?

For example, “control my diabetes” is a general goal. “I will check my blood sugars two hours after each meal at least three days per week,” is more specific.  It's also easier to measure than a broad, complex goal.

Measurable—Define goals you can measure. A measurable goal will provide answers to how much? how many? how will I know when the goal is accomplished? The better able you are to assess your progress, the better you can track your progress.   “If you say, I will work out for 30 minutes three times weekly,” you'll be able to measure your progress just by marking the calendar.

Attainable—Your goal should be something you feel you have a chance at accomplishing. It may take some effort to reach, of course, but the goal shouldn't’t be extreme. If you set the bar too high, you are setting yourself up for failure. Say, for instance, you tell yourself, “I will check my blood sugars before and two hours after each meal every day for the next six months.” That means that if you miss one occasion of checking your blood sugars over the next six months you will feel that you've failed.  A more attainable goal may be, “I will check my blood sugars two hours after each meal at least three days per week.

Realistic—A realistic goal is one based on your current situation. How much time do you have to devote to it?  Do you have everything you need to enable you to succeed? Is it flexible enough that it allows for unexpected changes in your routine?  “I will exercise weekly on Monday, Wednesday and Friday at 7 p.m.” is not a flexible goal. What happens if you have to go to a meeting and can’t work out at 7 o'clock on Wednesday?  Build some flexibility into your commitment. “I will work out three times weekly for 30 minutes” is both flexible and realistic.

Timely—A goal should have a starting point and an ending point, with enough time in between in which to realistically achieve the goal. The reason for a start date is obvious; you've got to start sometime. But the end date is important, too.  If your goal is to lose 10 pounds, you want to give yourself enough time to do it.  In this case, trying to do it too quickly will be unhealthy—and, again, you may be setting yourself up for failure and the disappointment that comes with it.     

            Don't give yourself too many goals at once; it can be overwhelming to make that much change. Instead, select those that you feel ready to address or that are most important, and work on them. It may be that you start with only one or two goals.  When you've met them, you can always add more.

            I hope that the list below will give you a taste of some of the hot topics you’ll need to think about if you’re contemplating starting a private practice or if you’re thinking of applying a fresh coat of excitement to a business that already exists. Although I could have written a book about each one of the topics, here’s some food for thought:

A – Advertising could be helpful, but could also be expensive. You can advertise yourself and your services without spending a penny through word of mouth and by flaunting your stuff through workshops and presentations.

B – Bookkeeping, although a nuisance, it’s important to keep good records. You may not have someone looking over your shoulder when charting about your patients, but detailed notes help me remember significant details about my patients’ histories.

C – Contracts can seal a deal and help you outline (in writing) what you will do and who you will do it for and what they will give you for doing it. Sounds simple…but it may be a good idea to get a good attorney to protect you and to convey your business arrangements clearly.

D – “Diet copies” may not exist as they did when you worked in a hospital or clinic setting.  Create handouts that can be individualized and that are informative instead of “allowed” and “avoid” lists.

E – Earn money. Know your worth. Value your services. Don’t be afraid to ask for what you deserve or walk away from an offer that fails to appreciate your expertise. Dietitians will never make money if they don’t charge appropriately. Talk to successful entrepreneurs in your area to see what they are asking for services similar to those you are thinking of performing.

F – Finances can be difficult to manage. I don’t remember ever being taught about finances in school. Learn about what’s deductable, keep careful records, and get a good accountant.

G – Google may be your new best friend. My earliest media interviews involved spending hours in the library combing through the Index Medicus looking for credible studies to support a hot nutrition topic. Just be careful about what you’re reading and pay close attention to who wrote it.

H – HIPPA laws are there to remind you about confidentiality. Patients appreciate knowing that your office is like Vegas – what you say there stays there.

I – Inquire about the nuts and bolts of private practice from others who have been doing this business for years. Seasoned mentors are the jewel of the private practice crown.

J – Juggle your work and your family commitments without neglecting either and without burning yourself out. As a mother of three, this challenge is more difficult than climbing Mt. Everest, but it’s worth the hike.

K – Keep media messages clear and concise. Create files on a variety of subjects including sexy sound-bites that pack a punch, leaving your audience in awe and informed.   If you love working with the media and you haven’t had a formal media training class, it’s worth the expense. I still learn something from each session I attend. Learning how to craft succinct messages can help you in all aspects of your life, professionally and personally.

L – Let others know what you know. Don’t be shy (without bragging) about your passions about your practice and never leave home without your business card. (Never…even if you’re just going to the supermarket.)

M – Malpractice Insurance is essential and it’s not expensive.

N – Networking helps generate a spark that provides a pat on the back to confirm that you’re on the right track as well as fuel for your future endeavors. Going to meetings, chatting on the phone, and writing on list-servs are just a few ways to connect with colleagues and share your thoughts and experiences.

O – Office hours? I can’t really say much about this because I don’t know what they are. I used to have office hours for counseling patients, but once I started writing for publication, creating speeches and wellness programs, and consulting to corporations, the week-ends started to look like week-days. I would like to give you advice describing how it’s important to set strict hours, but some of the best pieces I’ve written have evolved in the middle of the night.

P – Patients and patience – you need both to run a successful business.

Q – Quick and timely responses to patients and potential clients can make or break a deal. My parents taught me to never be late for appointments, and I carry on the same principle when it comes to returning phone calls and emails.

R – Reputation: the thing you have to protect as if it was your most precious possession. You can’t buy it and no one can give it to you. Wear it proudly wherever you go to build a foundation of credibility.

S – Social networking is here to stay. Whether its email, Facebook, Twitter, or something we haven’t seen yet, you need to be a part of it.

T – Telephone. Remember that piece of equipment? Well if you haven’t used one in awhile, it’s time to dust it off and pick it up. Although we’ve gotten used to communicating via social networking, there’s nothing like a warm, friendly voice on the other end of a phone line to boost your business. A keyboard can’t capture your expression.

U – Understanding where your patients are coming from will help you become an empathic listener. Put yourself in their shoes but maintain your professionalism.

V – Vision: where do you want to go and how are you going to get there? Even if it seems far-fetched, paint a picture of your future, your goals, and your dreams of what you’d like to accomplish in your business and then start walking towards that path.

W – Websites are today’s brochures. Shop around for a designer you can communicate with and someone you can afford. Consult with other RD’s who have sites that you can relate to.

X – Xenophile: “a person who likes foreigners or things foreign.” I couldn’t think of a good “X” word, but this definition is on target – it’s saying that the world is open to you. Sometimes you have to explore outside of your own comfort zone to discover new avenues and opportunities. 

Y – “Yes” is something you shouldn’t say if you really mean “no”. Don’t bite off more than you can chew. Try to focus on topics that are special and exciting to you.

Z – Zealous is the way you should feel about working in this ever-changing profession of nutrition and dietetics. I wish for you what I personally feel: although it takes a lot of work, my business never felt like a job.

      My new book will hit the shelves this summer and I expect that this venture will ring a new hat to wear. I still get excited about the endless possibilities out there, and this is my opportunity to say thank you to all of you who have inspired me along the way.

First, remember that no matter how hard we want to and how hard we try, we simply cannot control other people’s behavior, only our own.

People who aren’t adopting healthy behaviors generally fall into one of two categories, either the “I won’t” category or the “I can’t” category. Those in the “I won't” category don't think there is a problem with their behavior while those in the “I can’t” category may be aware there is a problem but feel it is too hard to change.

The best thing to do for those in the “I won’t” category is to offer understanding that they are not ready right now and let them know that if they ever are ready, you would be happy to help them get the education and support they need. Being judgmental or making them feel inadequate will only ruin your relationship with the ones you love.

For those in the “I can’t” category, you could try asking them some questions to find out what they think their barriers are and then let them think through some possible strategies — such as scheduling an appointment with a registered dietitian — to move past those barriers.

The key, no matter what the category, is listening and empathy. So, hard as it may be, accept your loved ones without lecturing or constantly nagging them about their bad health habits.

Also remember that just because they don’t want to change their behaviors doesn’t mean you have to contribute to them. Bring healthy dishes to pass when invited to their home or provide healthy meals when they come to yours.

In the meantime, continue being a healthy role model. Seeing someone they love and respect be healthy and happy may lead your loved ones out of the “I won’t” or “I can’t” category into “I might,” “I will,” or “I am.”

For more on this, check out this article at MSNBC: http://www.msnbc.msn.com/id/34108851/ns/health-fitness/

 The diet of the original island’s inhabitant's consisted of corn, tropical fruit and seafood. After the Spanish arrival in the late 1400’s, they were introduced to beef, pork, rice and olive oil, among other foods. Rice and beans or “arroz con habichuelas” is the staple dish of the island and it is usually accompanied with beefsteak, pork, fish and chicken. Meats are prepared fried or in stews.

 In any typical Puerto Rican kitchen, you will find a variety of herbs and spices that give their “comida criolla” its distinctive taste and aroma. Adobo is made by crushing oregano, garlic, salt, olive oil and vinegar; this mix is rubbed into meats before they are cooked. Sofrito, also used in the Cuban culinary, is a mixture of onions, garlic and peppers and is used as a base for stews, soups, rice and beans.

 Regional ingredients of the island include a variety of root vegetables such as: cassava or yucca, and potatoes. The most popular starchy vegetable is green plantain. It is a type of banana that cannot be eaten raw and is harvested while green. Plantains are ubiquitous in Puerto Rican cooking, prepared mashed as in the case of “mofongo” or fried called “tostones”. Natives also consume an assortment of legumes: kidney beans, pigeon peas, navy and garbanzo beans. They make an inexpensive and good source of protein, fiber and flavonoids.

 Fresh tropical fruits of the island include guava, passion fruit, papaya, pineapple and mango. They contain ample amount of vitamin C, folic acid and fiber. Their staple vegetables are tomatoes, green beans, cucumbers and lettuce which provide Vitamin A, C, potassium and folic acid.  

 If you go to Puerto Rico, don’t be surprise to find a good number of appetizers and meats that are deep fried; they call them "frituras". My recommendation as a Latino registered dietitian is to use common sense and moderation, especially during the Christmas/holiday season.

For recipes: www.ricanrecipes.com and www.elboricua.com/recipes

Or is it? It doesn't have to be if you practice mindful eating during the temptations of the holiday season. Last week Suzanne Farrell, MS, RD posted 10 great tips to help keep your eating in check this season. Typically, holiday parties are food buffet central, enticing you to eat more more more. Here are a few additional tips to help you be more conscious of what you're eating while still enjoying all those holiday smorgasbords.

• Scan the buffet first and make a mental plan of what you'd like to try before loading up your plate with foods you may not even really want.
• Start by filling a plate with veggies and salad before going for the entrees and desserts. Research shows eating a salad before your meal can help you eat fewer calories overall.
• Beware of overeating the 'healthy' foods at the table or on the buffet. They still have calories so moderation still comes into play. "Healthy" or "low fat" or "low carb" is not a license to eat with abandon.
• Use smaller plates. The less you put on your plate the less you can eat, smaller plates will help.
• Be mindful of all the nibbles, snacks and tastings you eat between meals and during the appetizer time of the party. Those calories count too and we tend to forget how much we really had as we nibble along.
• On that note, sit or stand as far away from the buffet table as you can. The closer you are to the food table the more tempting it is to go back for more.
• Eat slowly and savor every bite. Try putting your fork down after each mouthful until you are ready for the next one.
• Before you go back for seconds, wait 10 minutes and then ask yourself if you're still hungry. If you are, go ahead.
• Watch your liquid calories. There's lots of tasty eggnogs, ciders, mould wine, hot toddies and the like that go down easy but add up quickly.
• Serve yourself rather than let someone else do it. That way you are in control of your portion size.
• Choose your splurges wisely. If you decide to forgo moderation on a treat or dish you really have to have, cut calories elsewhere or add in some extra activity to your day.
• If you're hosting send leftovers home with your guests; if you're not, avoid taking them.
• Get the dancing started!
• If dancing isn’t an option take a walk around the block a time or two with family or friends (if it’s not too cold outside of course).

And remember, your body doesn’t know the difference between holiday calories and non-holiday calories. They add up the same. So no excuses that “it’s the holidays”. With a little planning and mindfulness of what you’re eating you can still enjoy a healthy holiday season.

Andrea N. Giancoli, MPH, RD

Answers: 1. a   2. b    3. b      4. a      5. a   6. b

by Suzanne Farrell, MS, RD

1. Never arrive to your social function with a big appetite.  Have a small snack ahead of time to take off the edge. Don’t skip a meal or save up your calories- this will encourage over eating. Healthy snacks to have on hand: raw veggies, low fat yogurts, low fat cheese, whole grain crackers…

2. Incorporate daily moderate physical activity. Even doing 2 -15 minute walks each day can make a difference by burning about 200 calories total. This is especially easy to do when holiday shopping! If you can’t get to a gym, try a pedometer and gradually increase your steps each day- 10,000 steps/day = 5 miles

3. Factor in Alcohol.  A martini contains about 275 calories, and 1 glass of wine has about 150 calories. Also watch out for all of the calories you might consume while you drink. Try substituting with a glass of sparkling water in between. Moderation for men is no more than 2 drinks per day and no more than 1 drink per day for women (wine: 5 oz, beer: 12 oz, liquor: 1.5 oz)

4. Keep a Food Record. Nothing makes us more aware of what we are eating than writing it down- especially during the holiday season. One study showed that we often underestimate our intake by 1,000 calories!

5. Eat breakfast. Research shows that those who eat breakfast tend to consume fewer calories throughout the day. Don’t make the mistake of “saving” up on calories because you know you have a holiday party to go to that night. Eat regularly throughout the day- about every 3-5 hours.

6. Plan ahead! It’s no so much of a lack of will power but a lack of preplanning. Think ahead and set realistic daily goals for yourself. Start thinking about making healthy food choices before you even walk into the party.

7. Try not to stand right next to the food table at holiday parties. Focus on socializing vs. eating. We tend to eat what we see the most of and that visual cue may trigger you to keep eating even if you aren’t even hungry.

8. Focus on Fiber. Include fruits, vegetables and whole grains throughout your day. High fiber foods are high in volume and satisfying but lower in calories

1. Portions, Portions, Portions- practice portion control: enjoy your favorite holiday foods but be mindful of your portions. Try eating slower or using smaller plates. Fill up ½ your plate with lower calorie items such as raw veggies or shrimp cocktail. Finally, practice using a hunger rating scale (1-5) 1: ravenous   2: somewhat hungry   3: comfortable   4: comfortably full   5: stuffed. Try not to let yourself get to a 1 or a 5.

   Portions are right in the palm of your hand:

   1 cup= 2 rounded palms

   ½ c= 1 rounded palm

   1 oz= 1 handful

   3 oz= palm of hand

   1 tbsp= size of thumb

   1 tsp= tip of thumb

   1 oz of cheese= size of thumb

2. Offer to bring an appetizer or a dessert: guarantee a healthy choice for yourself by bringing something ie veggie trays, a low fat spinach dip or a lighter dessert.

by Suzanne Farrell, MS, RD

If you are new to cooking or a seasoned veteran, it’s always important to keep in mind food safety.  Don’t make an unwanted and expensive trip to the Emergency Room this holiday season.  Keep the kitchen clean by washing cutting boards, dishes, utensils and counter tops with hot soapy water.  Bacteria can spread quickly.  Thoroughly wash fruits and vegetables.  Keep raw turkey juice away from ready-to-eat foods.  Use a food thermometer.  No one should eat turkey sushi.  Make sure the minimum internal temperature is 165 degrees in the thickest part of the thigh, not touching the bone.  And above all, don’t let the turkey sit out, while everyone is sitting around after the meal.  Refrigerate the leftovers within two hours, so that bacteria won’t have a chance to grow.

Don’t forget the leftovers.  Nothing stays fresh forever.  If you get tired of turkey sandwiches, turkey pie and turkey soup, throw away the leftover turkey after four days.  If you had enough turkey for awhile, cooked turkey will keep in the freezer for 3-4 months.

For more helpful food safety information hints on handling, preparation, food storage, recipes and shopping lists, go to the Partnership for Food Safety Education’s (PFSE) website, www.HolidayFoodSafety.org.  To find a variety of tips for navigating the holidays, check out www.eatright.org.  The American Dietetic Association is an excellent source of nutrition information.  Registered Dietitians (RD) are nutrition experts that you can trust.

Practice safe food handling this Thanksgiving.  Eat, Drink and Be Healthy!

by Ruth Frechman, MA, RD    

It has been estimated that sleep apnea is as common as asthma or diabetes in the United States.  Worse, it has also been estimated that 85-90% of people suffering from sleep apnea are either undiagnosed or untreated!  That's a lot of sleepy people walking around, and even scarier - driving around.

In sleep apnea, a person literally stops breathing during sleep - the body then reacts by arousing the person just enough to gasp for breath.  Most people do not wake up fully, and do not remember struggling for breath during their sleep.  The result, however, is that they never get enough of the restorative deep sleep that is so essential for health and energy.  They wake up feeling tired, and frequently have to struggle to stay awake during parts of their day.  In children, sleep apnea has been mistakenly diagnosed as Attention Deficit Disorder in some cases, because the effects of exhaustion can mimic symptoms of ADD or ADHD in children. 

One of the major risk factors for developing sleep apnea is being overweight.  In fact, some people are able to reverse their sleep apnea through weight loss.  Other risk factors include cigarette smoking, being older, having chronic nasal congestion, using alcohol and sleeping pills, and having diabetes. 

Untreated sleep apnea is worrisome for many reasons - it does direct damage to the body by raising blood pressure and straining the heart.  Additionally, the constant fatigue that is endured by someone with sleep apnea makes it very difficult to participate fully in life events, and to have the proper energy to do physical activity or prepare healthy meals. 

If you suspect sleep apnea, your doctor may order a sleep study;  if sleep apnea is diagnosed, there are treatments available to you that will significantly improve your quality of sleep, and your overall energy.  Here's to your good night's sleep!

by  Melinda Johnson, MS, RD

The truth is… I actually love the fall but I really miss the summer’s bounty of fruits and veggies.  Nevertheless, I’m ready to trade in my cantaloupe, berries, okra, and summer squash for apples, cabbage, collard greens and sweet potatoes. 

Here in the South there are so many fun fall events that center around food and even a bit of physical activity like visiting a pumpkin patch, getting lost and found in a corn maze and picking apples in the North Georgia Mountains.  My mission this weekend will be to find the perfect pumpkin.  I'll carve a not so scary jack-o-lantern, roast the seeds to make pepitas and use the pumpkin pulp to make something delicious to eat like pumpkin pie or a velvety, smooth pumpkin soup.  I like to enjoy the seeds with a little spice.  Here’s a recipe that might work for you… Spicy Pepitas!  Enjoy!

by Marisa Moore, MBA, RD, LD

A recent study published in the Journal of the American Dietetic Association found that food insecure households with hunger was associated with higher obesity rates in girls ages 2 - 5 years old. An association was not found in food insecure households without hunger. Food insecurity is defined as an uncertain or limited ability to obtain adequate amounts of food and nutrients in socially acceptable ways. In other words not knowing when or where your next meal will come from. Food insecurity with hunger takes this definition further to the point at which meals are regularly missed or one meal may need to be spread through out the day. Food is insufficient to sustain normal physical function and activities.

Given the public health concern of childhood obesity, many community outreach programs exist within schools and after school programs to teach kids to make healthy food choices and exercise more. There are legislated mandates to teach nutrition in schools. It seems everyone wants in on the action to prevent childhood obesity. But how does all this education help if the families of these children can't afford and don't have access to healthy foods in the first place?

You can help fight childhood obesity by helping to make healthy food available. Donate to your local food bank or help tend a community garden. It doesn't matter how much one knows about nutrition, if nutritious foods are not available or affordable, people will not eat them.

-by Lona Sandon, MEd, RD, LD

In a funny coincidence, a cartoon and accompanying article in today’s New York Times Dining section depicts my own New York City mayor Mr. Mike Bloomberg’s eating adventures and his work as an advocate for healthier eating habits in the Big Apple. Described in the article as the city’s “nutrition nag,” the Mayor successfully paved the way for the ban on trans fats in restaurants, and the mandatory posting of calorie information at fast food chains. Despite his supposed love affair with salt (the cartoon shows Mr. Bloomberg gleefully adding salt to a saltine!), the mayor has also encouraged people to resist the salt shaker when eating out, and to steer clear of sugary beverages because of their potential role in weight gain and diet-related diseases.

Although Mr. Bloomberg is not at all overweight like the mayor in Cloudy with a Chance of Meatballs, the article suggests that he enjoys many of the same foods that fell from the sky in the movie (namely cheeseburgers, hot dogs, steak, pizza, and bagels). For many, especially critics of Mr. Bloomberg’s nutritional policies, the Mayor’s supposed eating habits may beg the following question: shouldn’t someone like the Mayor, who is adamant in his efforts to improve the health of consumers, practice what he preaches? Is it ok if he cracks down on “junk food” but eats it himself?

As a registered dietitian and spokesperson for the American Dietetic Association, I take my role as an educator and motivator for healthy lifestyle habits (which include moderate, nutritious eating habits and regular physical activity) very seriously. I read up on the latest scientific research on food, nutrients, and fitness and do my best, as others in my profession do, to translate findings into practical, real-world tips to help consumers understand the facts and adopt more healthful food and fitness habits. But just like the Mayor, I do not claim to, nor do I eat a perfect diet. I, too, enjoy (and consume) some of the foods and beverages-- namely, hot dogs, steak, movie popcorn, pasta, pizza, chocolate, bread & butter, and Diet Coke®-- that can definitey raise a few eyebrows. Sometimes, I even hear “I can’t believe you eat that—and you’re a dietitian!” But like the mayor, I am at a healthy body weight (incidentally, I have maintained a weight loss of more than 30 pounds since my high weight in high school for more 10 years). I have no shame about my eating habits, and know that while I like certain foods that many may consider taboo or less than healthful, I balance out my indulgences by making sure to consume lots of vegetables, whole grains, fruits, and low fat dairy foods. I keep my portions small, and I exercise or do some sort of physical activity (even just walking) every day. And perhaps like the Mayor, when I go overboard or eat something that I know is not particularly healthful, I balance that out by cutting out other treats that day so that my weight stays within a healthy range.

While I can’t speak for the Mayor, I can say that I have learned to truly enjoy food, eat without guilt, and after an indulgence can successfully resume healthful eating habits because I know doing so gives me energy, makes me feel good, and keeps my weight and overall health in check.

It is ultimately up to consumers to decide if the Mayor or other political figures (not to mention registered dietitians and other health professionals) who push for healthier habits in practice or policies are “allowed” to be imperfect, and be real people who eat real food. Being honest about our own eating habits, even when we’re trying to educate and empower consumers when they make food decisions, can hopefully show that we’re human too, and are equally challenged by a 24/7 food environment that encourages excessive consumption. The bottom line is that while not all nutrition policies will be popular with consumers or health advocates, we experts have a right to push for what we think will help the nation eat in a more healthful way. Ultimately, it’s up to consumers to decide what, how much, and where they will eat, and how they’ll use nutrition information (such as calorie counts) to make those decisions.

Source: http://bit.ly/3MkP0

Immortality might not be practical, but how about living to be 100 or 120?  We read about people, who live that long.  Why not you?  There are plenty of opinions on longevity.  Let’s look at some possibilities.

The latest plan to hit the news is calorie restriction.  It seems to be working for the lab monkeys; maybe it can work for you.  When we look at the fat monkey, his hair is thinning, and he doesn’t have any energy.  He looks like he has a hangover.  The underfed monkey looks vibrant.  He has a thick coat of hair, and he looks like he is ready to dance until dawn.  Currently, some people are trying to restrict their calories to live longer.  Time will tell.  If it doesn’t turn out to be effective, it would be a big sacrifice to constantly be hungry.  This would not be realistic for most people.

The starving yourself theory is similar to the very low fat diet.  It may not be practical, and we know that larger amounts of healthy fat are beneficial.  Getting enough essential fatty acids is necessary.  If people restrict their fat intake, they may eat too many carbohydrates.  Too many calories could lead to excess weight, which may not be helpful.

Theories come and go regarding vitamin and mineral supplements.  Is taking an arsenal of pills any way to live?  Should you take a handful of antioxidants every day?  Antioxidants may protect your body from aging, but is it the specific nutrient or how it interacts with food?  Some supplements are known to increase the risk of cancer.  This would defeat the purpose.

How about doing the best you can by eating healthy foods and getting physical activity?  Use it or lose it.  Look at Jack LaLanne.  He is in his 90s and still works out a couple of hours a day.  The heart is a muscle just like arm or leg muscles.  Physical activity keeps the heart strong.  Jack LaLanne also eats a lot of natural fruits and vegetables.  He gets his nutrition from real food.  This seems to be a sensible approach to living.

Do you have a plan to live longer, or are you just winging it?  It seems attitude also has an impact on living longer.  Get the most out of your life.  Be good to your mind and your body.  If your goal is to be a centenarian, be happy, eat healthy, and get physical activity starting today.

I'm not crazy about the name 'Summer Blast' so if you think of a snappier one please do share :) Until then:

Summer Blast

Ingredients:

2-4 large mangoes, cubed
1 pint blueberries, washed
1 pint raspberries, firm, washed

Instructions:

Throw all the fruit in one big bowl, mix, and you're done! (it's really that easy)

 Tip: if your raspberries are less than firm mix the mangoes and blueberries together first , then throw the raspberries on top right before serving.

This recipe is low in calories, high in Vitamin C and fiber, packs potassium and loads of all kinds of disease fighting phytonutrients like anthocyanins, carotenes & phenolics (anti-oxidants) ellagic acid (anti-carcinogenic, anti-bacterial-viral), the list goes on and on. But most importantly, it's yummy! Your guests or hosts will no doubt be impressed.

 Have a fruit and veggie filled day!