Concerts in the Park

In my opinion there is nothing better in the summer than enjoying good friends, good food and good music, or theater, or just pleasant conversation in an outdoor venue. Special organization and planning is needed but the ideas are endless.We usually begin with fresh veggies with a tasty salsa or dip. For a Mexican flare cut up raw sweet potatoes and jicama and use as salsa dipper. Another idea is to use pea pods and red pepper strips for a thai peanut dip. Or my all time favorite is curry dip with blanched green beans or asparagus spears. Plastic bags with zip closures and small plastic containers with tight fitting lids making packing a cinch. Let your imagination take over with this one - the possibilities are endless.

Cheese, crackers, and fruit are also naturals when it comes to an outdoor venue. Keep in mind those that are easier to eat like grapes, strawberries, and cherries or if you have time melon that is cut into bite-sized pieces and stored in plastic bags or containers. Same goes for the cheese. The harder more solid the better. Special bonus - hard cheese is higher in calcium! Cut it up ahead of time and store in plastic containers or simply bring along a small knife for a help yourself.

Another thought is a salad, wrap or one-dish meal like tabouleah or pasta primavera works really well. The trick is to keep it simple and portable yet fresh and elegant and your afternoon/evening will be perfect. Take advantage of long hours of daylight and warm temperatures and as always enjoy whatever you choose to eat. Don't forget the wipes!

Happy Healthy Eating!

Marcia

Summertime Salsas

Summer is the perfect time to explore the world of salsa. Salsa simply means "sauce". Originally from Mexico, it traditionally means plenty of tomatoes, fresh chilies, onion, cilantro, garlic and salt. No matter what, it always means a blend of chopped, diced or grated fruit and vegetables along with fresh herbs and spices and as such a nutrition powerhouse that is full of flavor.

You can create incredibly healthy low-fat meals just by combining salsa with your favorite fish, chicken, whole grains or vegetables. The beauty of salsa is its versatility and adaptability. At its most basic, salsa is simply chopped or pureed tomatoes, chiles, onions, and cilantro, flavored with salt and lime juice.

But you can experiment with as many combinations of fruits, vegetables, chiles and herbs as your imagination allows.

• Cilantro is the most common but parsley, mint, basil and oregano all work with mixed with fruits and vegetables


• Chiles vary in terms of 'hotness'. Use those that most closely match your palette. The 'hotness' is independent of nutritional profile


• Instead of tomatoes, try mangos, melon, peaches, pineapple, tomatillos or a combination


• Bell peppers, jicama, radishes, corn kernels, avocado or black beans add different flavors, colors and textures



• Sweet, savory, salty, sour and spicy flavors are achieved with a combination of lime juice (vinegar or lemon can substitute), hot sauce and possibly a pinch of sugar.

Salsa is a jackpot of nutrients supplying high leels of vitamins A and C, potassium, phytochemicals and antioxidants just to name a few. Depending on what fruits and vegetables are chosen the nutrition profile will change at least slightly. Here are some of the players and their contributions:

• Bell Peppers - potassium, vitamin C, vitamin A, folate, fiber, vitamin K


• Chiles - potassium, vitamin B6, vitamin C, vitamin A, fiber


• Tomatillos - potassium, vitamin C, vitamin A, folate, fiber


• Mangos - B vitamins, fiber, copper, vitamin C, vitamin A, potassium


• Peaches - vitamin A, vitamin C, fiber, potassium, niacin


• Avocado - potassium, vitamin E, B vitamins, folate, fiber


• Black Beans - folate, fiber, magnesium, manganese, iron, vitamin B1


• Tomatoes - potassium, vitamin C, vitamin A, vitamin K, B vitamins, folate, fiber, manganese

Other nutritional attributes of common salsa ingredients include phytonutrients and antioxidants such as beta carotene and lycopene. These are linked with decresed risk for a number of chronic diseases including heart disease and some cancers.

The really good news is that salsa is one of the easiest foods to make and summer fresh fruit and vegetables are plentiful and full of flavor. Just chose, chop and mix together. A food processor can also be used to do the chopping for you. There are recipes galore. Check out the internet for a starting point. Enjoy!

Happy, Healthy Eating,

Marcia

Eating Patterns that Work!

The 2010 Dietary Guidelines reviewed several different dietary patterns that may help to meet desired goals of consuming a healthy diet. Two of these patterns emerged due to the existance of a lot of research to support positive health outcomes. Other dietary patterns may result in similar outcomes but lack the research support. Having said that, let's take a look!

DASH-style Diet - this dietary pattern (dashdiet.org) emphasizes fruits, vegetables and low-fat milk products; it includes whole grains, poultry, seafood and nuts; red meat, sweets, sodium, and sugar containing beverages are reduced. The version tested had a fat level of less than 30% of calories and carbohydrate level the USDA recommended 55%. Other versions of this plan exist which contain fat levels of 37% with increase in monounsaturated fats and reduced saturated fats and some of the carbohydrates are replaced with protein sources (about half from plant sources). These diets lower blood pressure, improve blood lipids, and reduce CVD risk. As you might expect, blood pressure reduction is greatest with lower sodium intake.

Mediterranean-style Diet - this dietary pattern is a cultural eating style not a single dietary pattern. People living in countries that border the Mediterranean Sea favor this way of eating. A traditional Mediterranean diet is one that emphasizes breads and other grain-based foods, vegetables, fruits, nuts, and olive oil. It includes fish and wine with meals (in non-Islamic countries) and is reduced in saturated fat, meat, and full fat dairy products. Studies of the traditional diet is associated with a low risk of CHD.

Vegetarian-style Diet - in some studies, vegetarian lifestyles are associated with improved health. However the type of vegetarian diet that one follows varies considerable! In general, vegetarians consume fewer calories from fat and have a higher consumption of carbohydrates than non-vegetarians. These patterns may contribute to the positive outcomes but care must be taken to ensure nutrient density despite limiting or eliminating certain food categories.

Regardless of the diet pattern care is needed to meet but NOT exceed energy needs in order to avoid weight gain. The same rules apply - watch the fat and calories, consume plenty of fruits and vegetables as well as whole grains and more often choose nutrient dense foods. Don't forget that the company kept by your calories can be very important. And as always...

Happy, Healthy Eating!

Marcia

Combining Nutrients; Consuming Foods

As dietitians we are (or should be) food people. That means that people eat food not nutrition. Keeping that in the forefront of how we interact with people can be the difference between success and failure. It is our job to translate the science (nutrition) into behavior (food consumption). Therein lies the challenge!

We have spent most of our lives hearing about those things we should NOT eat in order to be healthy. The previous posting is a case in point. Food containing SoFAS should be limited. Diet recommendations were devised in order to address overconsumption of those foods we love to eat because they have contributed to our national health problems.

In order to make the Dietary Guidelines work we need to know what we can and should eat and really enjoy what we are eating. Simply put concentrate on fruits, vegetables, whole grains, seafood, eggs and nuts prepared without added SoFAS. Also low-fat milk and lean meat and poultry should be included here. When these foods are put into a total diet a full range of nutrients including those that may be in short supply (vitamin D, calcium, potassium and fiber) will be consumed. Those are the food categories which supply the needed nutrients. The next step is to choose from those categories specific foods that you like, combine them into foods that can be eaten and gradually begin to enjoy eating healthy foods. Here's an example:

For dinner tonight, my husband and I had tortillas, chicken, bell peppers, onions, salsa, black beans, and corn on the cob. Those are the foods, here's how we put them together. I use whole wheat tortillas. You might prefer corn. I dry fry them on a heated griddle just until warm but still soft. In the meantime, saute chicken tenders in pan coated with Pam type spray and some lime juice. Slice onions and cut peppers into strips. Add to chicken in skillet and cook until soft and tender. I add a southwestern type seasoning mix for added flavor. Assemble the tortillas by adding the chicken mixture to the tortilla and top with salsa. Serve with corn on the cob and heated flavored black beans. It's a simple, quick supper that's full of flavor. Add a light sour cream, low fat pepper cheese or sliced guacamole for variety. Another day I might use a whole grain pasta, different vegetables like broccoli, spinach, zucchini or mushrooms - better yet all of them. Combined with a marinara sauce and served with a salad and bread makes another terrific meal. A nutrient-dense diet can be supported by a variety of eating patterns. We can delve into them on another day. Until then, know that the variety of your diet is limited only by your ability to generate ideas.

Happy, Healthy Eating

Marcia

SoFAS - What is that?

SoFAS - A shortcut acronym used by the nutrition community when referring to Solid Fats; Added Sugars. The 2010 Dietary Guidelines Committee Report strongly implicated foods that are high in SoFAS to increased levels of obesity in both adults and children. In the strongest statement so far by a dietary guidelines committee, the 2010 report recommends that Americans "significantly reduce intake of foods containing addedsugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients." That is a strong statement! The statement that immediate follows while addressing refers back to lowering intake of foods containing fat and sugar. Read what it says, "...reduce sodium intake and lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat and sodium."

Previous committees had trouble even recommending that people reduce the sugar and fat levels of their diets. The resistance came from political entities that represented those parts of the food industry that represented sugar or foods that contained high levels of sugar.

In the next section of the report where the a Healthful Total Diet is discussed the committee begins by reviewing with the reader that obesity occurs when energy (calorie) intake exceeds energy expenditure. The research tells us that levels of physical activity in US adults have remained stable since 1990. Therefore we must deduce that increased calorie intake is the primary cause of the obesity problem. That is where we need to focus.

Top food sources of energy as reported by NHANES are:

• Grain-based desserts (cakes, cookies, doughnuts, pies, crisps, cobblers and granola bars)
• Yeast breads (primarily due to the amount eaten not energy density of one serving)
• Mixed dishes

• Soda and similar drinks
• Pizza

Grain based desserts are sources of solid fat and added sugar and sodium. The other four contain sugar, solid fat(s), sodium or all three.

What am I saying? Eliminate all these foods from the diet for the sake of health - absolutely not. I enjoy a good cookie as much as anyone. However, I will tell you that I get as much satisfaction from an oatmeal raisin cookies as I do from a chocolate chunk. The oatmeal raisin gives me more nutrients from the whole grain oatmeal and raisins for the same amount of calories. I will also tell you that I don't "waste" calories on foods just because they are there, available and free for the taking. I'm fussy about the calories I consume - they need to be worth it!! Enjoy your food. It gives pleasure to your life. Just remember that you receive the most pleasure out of the first two and last bites. You can save a lot of calories by limiting yourself to those three bites!!!

Happy, Healthy Eating!

Marcia

2010 Dietary Guidelines are Here!

The first draft at least... now it's our turn. Until July 15, 2010 anyone and everyone has the opportunity to give their comments, opinions, and issues to the Committee who is charged with developing this report. Here is the link that allows you to do so - http://www.cnpp.usda.gov/DietaryGuidelines.htm Why? That's the way the legislation was designed giving the public and professional community a chance to be part of the process and make their voices known.

In 1980 there was great concern in the nutrition community that people needed to know what kinds of things to do to improve their health as chronic disease was on the rise. Hence the first set of guidelines were published for the American public by a joint committee of the Department of Health and Human Services and the United States Department of Agriculture. They issued seven dietary statements that became the first edition of the Dietary Guidelines for Americans. They were and continue to be based on the best scientific evidence at the time and have become the cornerstone of federal nutrition policy and nutrition education activities. The legislation also includes a mandate that they be reviewed and updated every five years.

So what's new this time around? The report issued by the committee differs in three ways from previous editions.

• Addresses a public of whom the majority is overweight or obese and yet undernourished in key nutrients.
• Basis for the updated information is the Nutrition Evidence Library, a newly developed, state-of-the-art web-based electronic system and methodology.
• Two newly developed chapters

The first of these chapters considers the total diet and how to integrate all of the recommendations into practical terms that encourage personal choice but result in a nutrient dense, calorie balanced eating pattern. The second chapter integrates these conclusions to encompass the broader environment and societal aspects that are important to successful implementation.

This translates into four steps that can be taken to make sure that "total diet" and "personal choice" remain part of the picture and key in implementation. They are:

• Reduce incidence of obesity by reducing overall caloric intake and increasing physical activity
• Shift food intake patterns to a more plant-based diet. In addition increase intake of seafood and fat-free dairy and consume only moderate amounts of lean meats, poultry and eggs.
• Significantly reduce the amount of foods containing added sugars and solid fats because these components contribute excess calories and few if any nutrients.
• Meet the 2008 Physical Activity Guidelines for Americans. http://www.health.gov/paguidelines/guidelines/default.aspx

I doubt that any of this surprises anyone. It probably means that as a matter of course people need to take more seriously the choices they make that will ultimately impact their health.

The Committee Report emphasized that despite similar recommendations in the 2005 Dietary Guidelines and the attention it received the American diet has NOT changed in some key ways. They include:

• Consumption of harmful types and amounts of fatty acids and cholesterol has not changed since 1990.
• Americans continue to consume excessive amounts of sodium and insufficient amounts of potassium setting the stage for increased levels of blood pressure and its consequences heart disease and stroke
• Vitamin D, calcium, potassium and fiber continue to be 'nutrients of concern'

Recommendations not seen before include:

• Children are included in the recommendation to decrease their sodium intake
• Water intake among Americans is neither excessive or insufficient so there is no specific recommendation regarding water
• Health benefits from consuming seafood outweighs the risk of exposure to methyl mercury and organic pollutants
• Daily multivitamin/mineral supplement does not offer health benefits to healthy Americans. In some settings they have been associated with harmful effects.

The answer - more fruits, vegetables and whole grains for potassium and fiber; more low fat dairy foods for calcium and vitamin D. Whatever you do in terms of physical activity - do more. Make small consistent periodic changes that can be sustained. Enjoy your food, enjoy what you do.

Happy, Healthy Eating,

Marcia

Calories and Calcium at the Coffeehouse

It's all in the choices. While black coffee not matter what grind, flavor or caffienation has neither calories or calcium for that matter, many other choices in the local coffee shop to varying degrees do - sometimes quite a lot. If your goal is health, then you want to maximize your calcium intake while controlling calories which leads us back to choices when ordering that favorite drink.

• My favorite is Latte. I choose to have non-fat which gives me the calcium contained in the milk but eliminates the fat. In case you ever wondered - this is how it's made...


• Simply by choosing a Mocha instead there's less milk (calcium source) and added syrup and whipped cream (calories without calcium or much else).

As it turns out, coffee shops purchase more milk than any other single entity which means that their customers have the opportunity to get some of the calcium that their bodies need simply by enjoying their daily cup of java. It always goes back to the choices we make!

Have a great day - I'm off for some coffee!

Happy, Healthy Eating

Marcia

Be Healthy - Move More

It's July 5th. My mother always said that after the 4th of July it feels like summer is almost over. Many of us work hard to get in shape for summer clothes including bathing suits. What about after summer is over? That same effort made in getting in shape for summer can continue and the motives more longlasting. Read on...

People who are active are healthier, less likely to become sick or develop chronic illness and be better fit than the inactive. Physical activity contributes to health in three different ways and different activities promote different outcomes. They are:

• Aeorbic Activities - strengthens the HEART
• Muscle Strengthening Activities - strengthens the MUSCLES
• Bone Strengthening Activities - strenthens the BONES - these are by definition more critical for youth and children than adults but important nonetheless

Aerobic - substantial health benefits result when the heart rate is increased for a period of time not less than 10 minutes. Jogging, bicycling, skiing, brisk walking, dancing, water aerobics, moderate gardening are all considered aerobic activities. Benefits range from weight loss or weight gain prevention, lower risk of heart disease, high blood pressure, high triglycerides and cholesterol, diabetes, stroke and certain cancers. Results are best when adults participate in 5 hours of activity each week.

Muscle Strength - activities that work major muscle groups (legs, hips, back, chest, abdomen, shoulders and arms) will do much to improve fitness and the ability to do any and all activities not otherwise limited. In otherwords the muscles in all the aforementioned areas become stronger and more capable of performing well. Exercises using body weight or bands as resistance, weight lifting, modified push ups and other similar calistenics, wall climbing are all activities that will increase muscle strength. Two or more days a week of 8 - 12 times a set. As exercises become easier either increase weight or number of repetitions.

Bone Strength - activites that provide a force on the bones will promote bone growth and strength through impact with the ground. These are terrific for kids in order to support bone growth and strength but adults also benefit by maximizing their bone strength and preventing or slowing bone loss. Brisk walking, jogging or running are typical activities in this category but many adults also participate in games such as volleyball, basketball, and tennis which also create an impact.

Physical exercise should be fun. Engage in activities that are enjoyable, offer variety, are age appropriate (young or old), and stretch physical abilities. However listen to your body; if anything hurts stop and give it a rest. Resume in a day or so but most of all ENJOY what you are doing and encourage the children in your life to have fun as well.

Happy, Healthy Eating AND Exercise!!

Marcia