Overcoming Veggie-Phobia!

I love the television show the Biggest Loser.  Sure, I love watching the transformations and the feel-good stories, but one of the things I appreciate the most is the trainers’ tough-love and no B.S. attitudes.  Realizing that the psyche plays a huge role in obesity, the trainers are constantly challenging the contestants to think about their feelings and emotions and how they might be affecting their eating habits and overall health.  For example, the episode two weeks ago was all about facing fears.  There was the typical “I’m afraid of being alone” and “I’m afraid of heights”, but I was absolutely floored when they revealed one of the contestants fears!  You ready for this?  Vegetables!  No, seriously.  Bingo, one of the three child contestants featured this year, was afraid of vegetables!  I mean, what did a vegetable ever do to him?

But sadly, Bingo is not alone.  Now, personally, I’ve never heard someone say they are afraid of vegetables, but I have heard a lot of people say they hate them.  According to a study published in 2004, a shocking one-third of all vegetables consumed in the United States were in the form of french fries, potato chips or iceberg lettuce!  Where are the carrots, the spinach, the broccoli and the zucchini?  How can you hate or fear something that is so good for you?  Yes, there it is, the old “vegetables are good for you” line.  We’ve heard it a million times and we all know it is true, but does anyone ever really ask why they are good for you? What is it that they do?

Vegetables are amazing because of their nutritional powers!  Just a small portion, with little calories and fat, packs a big punch of fiber, vitamins and minerals and phytochemicals.  The fiber helps keep us feeling full longer, helps our digestive system run smoothly and can help lower our blood cholesterol levels.  Vegetables are an excellent source of vitamins, such as A, C and K and are high in potassium and calcium, all of which are essential to our body’s functions.  These phytochemicals are compounds found in plant-derived foods that have biological activity in the body.  In food, they impart tastes, aromas and colors.  Once consumed, in the body they act as antioxidants, mimic hormones and suppress the development of diseases such as cancer, heart disease and Alzheimer’s.  Pretty cool, right?

So if you, or someone you know, is one of those who hate or are frightened by vegetables, I come bearing a solution. Here are my three easy tips to help you incorporate these nutritional powerhouses into your diet every day.

1.       Hide them.  Now, I’m not necessarily for lying to people about what they are eating but you do what you got to do!  You can blend vegetables in the form of a smoothie or puree them in with a marinara sauce.

2.       Dip them.  This works especially well for kids, because kids love to eat with their hands and dip foods.  Dip raw veggies such as carrots, radishes, or bell peppers into hummus, guacamole, or greek yogurt for a fun and nutritious snack!

3.       Transform them.  This requires a little bit of creative thinking but can be a really fun way to get your vegetables in.  Some of my favorite veggie transformations include spaghetti squash "pasta", mashed cauliflower and kale chips.     

Realistically, I don’t expect these tips to turn everyone into vegetable lovers.  Let’s face it, there will always be those who say that they eat plenty of french fries and “potatoes are vegetables, right?” (Ugh.)  But if I can cure at least one person of their veggie-phobia and get them to trade in a sweet potato for a french frie, then I’ve done my job!

Healthfully Yours,

Meghan

March is National Nutrition Month!

Tomorrow is the first day of March, which marks the start of National Nutrition Month (NNM)! Celebrating its 40^th anniversary, NNM is an annual nutrition education and information campaign, which focuses on making informed food choices and developing sound eating and physical activity habits.

I love NNM not only because it celebrates my profession (National RD day is March 13^th), but it is really the only time of the year that is devoted to healthy eating!  Think about it, fall and winter are full of gluttonous holidays including Halloween, Thanksgiving, Christmas and Valentine’s Day.  And summer of course is famous for cookouts that feature hot dogs and burgers, potato salad and beer!  So, yes, I like to think of NNM as a “spring cleaning” of the body!

This year’s NNM theme “Eat Right, Your way, Every Day,” supports personalized healthy eating styles and acknowledges that food preferences, lifestyles, and health concerns along with cultural and ethnic backgrounds all have a great impact on our individual food choices.  Here are four easy ways to celebrate NNM and incorporate the theme into your daily life:

1.       Experiment with new foods and tastes!  Set a goal to try at least one new fruit and one new vegetable each week for the month.  Some examples are jicama, kohlrabi, starfruit or that kale everyone is talking about!  You could also explore new ethnic cuisines such as Indian or African.

2.       Volunteer your time!  What better way to appreciate the importance of nutrition than to provide for those who are food-insecure.  Spend one day out of the month helping at your local food pantry or an evening serving at a soup kitchen.  You could also organize a food drive and donate non-perishable items.

3.       Commit to eating out less!  Pack your lunch instead of dining out at least 3 out of 5 days a week.  Plan out your dinners for the week ahead of time, so that you are less likely to order out or stop at a drive through.

4.       Get moving!  When it comes to our health, physical activity is just as important as sound nutrition.  During NNM, think of ways to move more, such as going for a brisk walk on your lunch break, going dancing on the weekends, or adding one more gym session to your weekly schedule.

For more information on National Nutrition Month, checkout the official webpage or "like" them on Facebook!

How will you celebrate National Nutrition Month?  Feel free to share your ideas!

Healthfully Yours,

Meghan

Yolk or Whites? An "Eggcellent" Question!

Which is better, egg yolks or egg whites?  This is question that comes up often and has been a topic of debate for more than a decade.  Just the other day in fact, I was giving my fiance a hard time for buying liquid egg whites!  You see, for a long time, eggs were getting a bad rap due to the cholesterol and fat that is found in their yolks.  High in protein and without fat and cholesterol, egg whites were often promoted as the superior part of the egg.  However, as I so politely pointed out to my fiance, current research shows that dietary cholesterol actual has very little impact on the cholesterol levels in our blood.  In fact, the number one factor for having high blood cholesterol is your genes! 

Luckily for us yolk-lovers, the whole egg is making a comeback!  Yes, the egg yolk contains fat, but along with that fat comes fat-soluble vitamins that our body needs such as Vitamin D. Additionally, egg yolks are an excellent source of a nutrient called choline.  Choline has been shown to contribute to fetal brain development as well as help prevent some birth defects.  For adults, choline helps maintains brain function and assists neuro-transmitters in communicating messages.  Another reason to eat the yolk?  It contains the antioxidants lutein and zeaxanthin, which contribute to eye health and may prevent age-related blindness called macular degeneration.

While it is true that the whites contain more protein, the yolk is still a good source.  And at only 70 calories per egg, you can afford to eat the whole thing and increase the nutritional benefit!

This does not mean, however, that you should go out and consume a three egg omelet everyday!  An egg a day is the recommendation for most healthy adults.  Those who have heart disease or diabetes should consume no more than three yolks per week.

Besides their nutritional value, one of the things I love about eggs is their culinary diversity.  You can scramble, fry, soft-boil, poach, and my favorite, hard-boil!  Follow these easy steps for a perfectly hard-boiled egg every time.  I like to cook several at once and then store them in the fridge.  They make an excellent post-workout snack!

1. Place eggs in a saucepan and fill with just enough water to cover the eggs.
2. Allow water to come to a boil and continue to boil for about two minutes.
3. Cover and remove from heat. Allow eggs to continue to cook for 10 minutes.
4. After the ten minutes, plunge the eggs in a bath of ice water to cool.
5. Use right away or store in the fridge for up to a week.

I like to cook several at once and then store them in the fridge to have on hand as a post-workout snack!  How do you like your eggs?  Are you a yolk or a whites only eater?

Healthfully yours,

Meghan

Gluten-Free Pumpkin Chocolate Chip Cookies

Sorry, I have been missing in action, but I was busy studying for this pesky little thing called the RD exam for the last few weeks and I passed!  I am officially a Registered Dietitian!

So on to the blog.  I have been looking for a non-random reason to write about these gluten-free cookies and I just happened to finally have one!  Last night, I attended a dinner presentation hosted by the Chicago Dietetic Association, featuring guest speaker Lara Field, RD on the topic of Celiac Disease and gluten intolerance.  In case you've been living under a rock and hadn't noticed, the gluten-free diet has exploded!  Grocery stores have aisles now devoted to gluten-free products and more and more restaurants are offering gluten-free menu options.

So what exactly is gluten?  In simple terms, gluten is the protein found in wheat, barley and rye.
Gluten therefore, is found in any product that contains these items such as bread, pasta, flour, and cereals.  Not only that, but it is also found in many products that are not as obvious such as soy sauce, marinades and soups. 

Celiac Disease is a serious genetic, autoimmune disease by which the body cannot process gluten and causes inflammation of the intestines.  Gastrointestinal symptoms include diarrhea, constipation, vomiting, bloating and so forth.  It can also manifest itself in non-gastrointestinal ways such as infertility and skin rashes.  In addition, Celiac Disease is linked to many other autoimmune diseases including but not limited to, Type 1 Diabetes and Autoimmune Hepatitis.  Celiac Disease is diagnosed by the presence of the genes as well specific antibodies.  A strict gluten-free diet is the only remedy.

Gluten intolerance on the other hand is not genetic, nor is it an autoimmune response.  Gastrointestinal symptoms may be present and a gluten-free diet may help alleviate them.  It is important to note that there is not currently an agreed upon definition or diagnosis of gluten intolerance. 

Unfortunately, gluten-free has turned into a fad diet by many means.  People think that it can help them with weight loss or cure other ailments, but there simply is no evidence of this.  I need to stress that a gluten-free diet does not mean a healthy diet!  In fact, many gluten-free products lack essential B vitamins and fiber and tend to be high in fat.

Ok so back to these cookies! About three weeks ago, my sisters came over for dinner and to help me stuff my wedding invitations (eek!).  I wanted to bake something for dessert, but was unsure about what to make, knowing that one of sister's is currently following a gluten-free diet (to see if she may be intolerant).  I figured it was about time I delve into the world of gluten-free baking, as it is important to be familiar with such things as a dietitian.  I came across this dandy recipe on Dawn Jackson Blatner's (also a dietitian) website and they were amazing! Seriously, so good!  Bake these for someone on a gluten-free diet and they will love you forever!

Pumpkin Chocolate Chip Cookies       Adapted from http://dawnjacksonblatner.com

The recipe says it makes 18 but I only got a dozen out of them. Guess I make big cookies!

Ingredients

• 1 Tablespoon ground flaxseed soaked in 2 Tablespoons warm water
• 1/4 cup virgin coconut oil, at room temperature/liquid
• 1/2 cup packed brown sugar
• 1/2 cup canned pumpkin
• 1 teaspoon vanilla extract
• 1/2 cup almond meal
• 1/2 cup oat flour (make sure it pure oat flour)
• 1/2 teaspoon cinnamon
• 1/4 teaspoon baking soda
• 1/4 teaspoon baking powder
• 1/4 teaspoon sea salt
• 1/2 cup mini chocolate chips (I used 360 brand dark chocolate chunks)

Directions

1. Make flaxseed/water mixture (will become sticky/gel-like in 5 minutes).

2. With electric beaters, beat oil and brown sugar together until smooth and creamy.

3. Add in pumpkin, vanilla and flaxseed/water mixture. Beat until smooth.

4. In separate bowl, mix together dry ingredients: almond meal, oat flour, cinnamon, baking soda, baking powder and sea salt.

5. Using a spoon, stir dry ingredients into wet ingredients. Add chocolate chips. Mix until just combined.

6. Refrigerate dough for 15 minutes and preheat the oven to 375 degrees F. Line baking dish with parchment paper.

7. Scoop dough onto baking sheet. Bake 14-16 minutes, until golden/firm (I cooked them on the longer side) 

8. Allow to cool completely.

9. NOTE: Store baked cookies in refrigerator for up to 7 days or freeze.

* As a side note, because you are baking without gluten your product will tend to be softer than a normal cookie - almost cake-like.

Tips on Tackling the Super Bowl Sunday Sabotage

Well its official: February is here!  The holidays are long over and the first big temptation post new-year’s resolutions is here – Super Bowl Sunday!

The Super Bowl, for most people is a chance to get together with family and friends and gorge ourselves on the unhealthiest foods, while screaming and cheering at the television.  Let’s face it; it just wouldn’t be a party without buffalo wings, rib tips, seven-layer bean dips, chips and beer, right?

Did you know that next to Thanksgiving Day, Super Bowl Sunday is the biggest food fest for Americans?  The average person consumes 2,000-3,000 calories during the game alone!  That’s more than what you’re supposed to consume all day!  And here’s another little fun statistic: there is a 20% increase in antacid sales the Monday after – go figure!

The good news is, you can still go to the neighborhood party, or host one yourself that everyone will cheer about, even while battling the bulge.  Here are some tips to help fight those temptations and avoid sabotaging the healthy resolutions you made:

1.       Avoid fried foods and meats high in saturated fat such as buffalo wings and ribs. Instead, look for leaner options like grilled chicken or turkey subs.

2.       Top those subs with lots of veggies and choose mustard over mayo.

3.       Avoid heavy items like spinach and bean dip that tend to be calorie bombs.  Instead look for lighter options like chips and salsa or a vegetable platter.

4.       Choose light beer, or better yet, water over soda and regular beer which make you feel bloated and are loaded with calories and sugar.

5.       Avoid plopping yourself down in front of the buffet.  Make a plate of what you want and then walk away.  You’ll consume fewer calories this way then if you are constantly picking and grazing.

6.       If you are a guest and not sure what is being served, go ahead and bring a healthy option.  Chances are, other people will appreciate it too!  Check out some healthy Super Bowl party recipe ideas created by Registered Dietitians here!

7.       Plan the rest of the day accordingly; Eat lighter than usual before the party and try to get some sort of physical activity in before game time.

Speaking of physical activity, below is a fun, football-themed workout you can do right in your own living room during half-time or at the gym earlier in the day.  Designed by my good friend and fitness expert Schmid Etienne, owner of Seraphim Fitness LLC in Chicago, IL, it only takes half an hour to complete and you will burn an average of 300 calories.  

Repeat sets A & B twice, taking a 60 second break in between each set.

Set A

Jog in place: 60 seconds

-Move swiftly so that both feet leave the ground during each stride

Shuffle: 30 seconds

-Move back and forth in place with short sliding steps, without or barely lifting the feet

Football Standing to Block Position: 60 seconds

-Start low in a 3 point stance position and to thrust forward quickly in a squatting position with your hands forward, in front of you, as if blocking.

Push ups: 30 seconds

-Lying horizontal and face down, raise and lower the body using your arms.

Set B

High Knees: 60 seconds

-Similar to jogging in place but with exaggerated knee lifts – bring your knees as high as you can in front of you.

Heisman Dance

-Imitate the Heisman pose while alternating feet shifting your body weight from the left to the right.

-180 Squat Jumps to Catch Position

-From a squat position, jump up and twist 180 degrees in the air so you land (in a squat) facing the opposite direction, while lifting your hands up as if you are catching a football.

-Seat Up

-Laying flat on your back with your legs straight in front of you, use your abdominal muscles to raise your  torso to a sitting position and then lie back down again without moving the legs.

Hopefully, these tips will help you have a touchdown not a fumble on the scale the next morning.  But if it was just too much to bear and you couldn’t resist that seven-layer dip, just remember it was only one day!  Brush it off and get right back on track with your health goals on Monday!  I'll be rooting for you!

How to Cook (Or at Least Talk) Like a “Top Chef”

Bill and I love to watch the show “Top Chef”.  My mother, however, doesn’t care for the show.  Her complaint is “how do I know if what they’re making is any good if I can’t actually taste it?”  Fair enough.  But we love watching it for the entertainment as much as the cooking.  We love the show so much that when we heard one of our favorite contestants, Fabio from season 5, was going to be appearing at a private event at Cooper’s Hawk, we knew we had to go.   Fabio was always hilarious on the show (for example: http://www.bravotv.com/top-chef/videos/fabios-shattered-finger) and we were not disappointed at the event!  Here’s Bill and I with Fabio below:

I think one of the reasons I personally like "Top Chef" is because I work in the restaurant industry and I love to cook.  And let me tell you, working in a restaurant whether in the kitchen or dining room, is no cake-walk, so I appreciate what they are going through when they are under pressure in the competitions!

Ok, so here’s the thing though that I don’t particularly enjoy about the show.  They sometimes use big fancy words or chef lingo that not everyone understands.  It never fails that Bill will pause the show and ask me something like this:  “What does six lobsters all day mean? What’s all day?”  I explained to Bill that “all day” basically means the total amount of what is needed right now.  Satisfied with my answer, we resume watching the show.  Ten minutes later he pauses the show again (no, I’m not annoyed) and asks “what’s aioli mean again?” to which I reply “a mayonnaise-based sauce.”  Resume show.

In all fairness, there are plenty of times when I don’t know what they are talking about either. (Chiffonade?  Isn’t that wedding dress material!)  So to help everyone out (and prevent further pausing during the show), here is just a small sample of some of the most common terms we hear over and over on “Top Chef”:

Chiffonade – French term that literally means “in rags”.  It refers to a method of slicing food into thin strips, usually a leafy green such as lettuce or basil.

Sous Vide – Another French term which means “under vacuum”.  It’s a cooking method where the food is sealed in plastic bags in a water bath for longer than normal cooking times, at a much lower temperature.  The intention is to cook the food evenly and keep it moist.  Sous-vide works for both meats and vegetables.

Chutney – A condiment that contains, in its basic form, fruit, vinegar, sugar and spices.  Chutney originates from India and other South Asian countries.  Flavors range from coriander to mango (a Top Chef favorite) to peanut and can vary in degree of sweetness and spiciness.

Confit – In general terms, confit simply means to preserve.  It applies to both fruits preserved in sugar and meats preserved in their own fat.  Meat confit is more common and popular choices include duck, goose and pork.  The meat is first salted and seasoned and then slowly cooked while submerged in its own rendered fat.  It is preserved by allowing it to cool and be stored in the fat.

Demi-Glace – A rich, flavorful sauce that is made by mixing half basic brown sauce (espagnole) and half brown stock.   The term comes from the French word glace, which used in reference to a sauce means “icing” or “glaze”.  Demi-glace can be used by itself or it is often the base of other sauces, and is almost always paired with red meat.

Now go on and whip together some duck confit with a veal demi-glace, a garnish of mango chutney and chiffonade basil, and a side of sous-vide carrots!  What time should we be over?

Carbonated Waters – Clearing Up a Murky Topic

This past weekend, as I was stretching after a grueling training session with my fiancé’s cousin, he asked me if tonic water was the “healthiest” alcohol mixer.  Apparently, his student athletes (he’s the assistant strength and conditioning coach at a local university) were wondering what the healthiest way to get drunk was! 

My first response naturally was “ Ew. Tonic water is gross!”, but I quickly followed up with “I think tonic water has sodium in it…or is that soda water?”  Point is, I could not remember for the life of me which water was which and it drove me nuts.  So nuts, that I went straight home and looked up the answer.

The fact is, this topic has always confused me.  For instance, when a customer at the restaurant I work at asks for sparkling water, is it ok to bring them soda water?  Can I use mineral water as a drink mixer?  And what exactly is tonic water anyways?

So here it is broken down for you (and for me).  Hopefully this makes it clear as….well, water (not well-water)!

Tonic Water – Artificially carbonated water, in which quinine (a pharmaceutical) is dissolved, giving it its bitter taste.  It’s called tonic water because it was originally used as medicinal drink to ward off malaria.  Today’s tonic water has much less quinine in it, so it is less bitter and it’s often sweetened with corn syrup or sugar.  It is widely used as an alcohol mixer and its bitter taste pairs best with gin.  An 8oz glass of tonic water has about 95 calories, 33 milligrams of sodium and 25 grams of sugar.

Sparkling  Water – An all-encompassing term used to describe any carbonated water (except tonic).  It includes the following:

Club Soda – An artificially carbonated soft drink that has trace amounts of potassium bicarbonate or potassium sulfate (salts) added to it.  It is also widely used as an alcohol mixer.  An 8oz glass of soda water contains 0 calories, 50 milligrams of sodium and 0 grams of sugar.

Seltzer Water – Not widely consumed, seltzer water is simply artificially carbonated water that does not contain any added minerals or salts.  It is named after the German town Selters, which was famous for its springs.  It can be used interchangeably with club soda.  An 8 oz glass of seltzer water contains 0 calories, 0 grams of sodium and 0 grams of sugar.

Mineral Water – Water that contains naturally-occurring carbonation and minerals such as salts and sulfur compounds.  Perrier, San Pelligrino and La Croix are popular examples.  It is bottled directly from a natural source, which makes it less fizzy than the artificially carbonated waters.  Also, because it is natural it tends to be more expensive and its mineral taste makes it unsuitable for mixing with alcohol. An 8 oz glass of plain mineral water contains 0 calories, 5 milligrams of sodium and 0 grams of sugar.

I hope this clears up any confusion and answers the question of those athletes and anyone else who is looking for a healthy alcohol mixer.  Club soda is the sparkling winner!  Cheers!