Let's Talk Nutrition!

Vitamin B12

2011-08-14T20:29:00.000-07:00

Vitamin B12 is a water soluble vitamin found naturally in some foods, added to others, and as a dietary supplement. It exists in several forms and contains the mineral cobalt, so compounds with vitamin B12 activity are collectively called "cobalamins". Vitamin B12 is required for proper red blood cell formation, neurological function, and DNA synthesis.

Vitamin B12 is naturally found in animal products, including fish, meat, poultry, eggs, milk, and milk products, like yogurt. Vitamin B12 is generally not present in plant foods, but fortified breakfast cereals are a readily available source of vitamin B12 with high bioavailability.

MyPlate- The New Food Guide

2011-06-13T14:24:00.000-07:00

What happened to the food guide pyramid we are all so used to? Well, it has been replaced by MyPlate, an icon intended to remind us to eat healthfully. It is using a familiar mealtime visual, a place setting, to highlight the five food groups we should be focusing on. MyPlate is designed to help make better food choices and remind you to fill half your plate with fruits and vegetables, make at least half your grains whole grains, and switch to fat-free or low fat (1%) milk.

How will you fill your plate today? :)

Who is a Registered Dietitian?

2011-05-08T15:17:00.000-07:00

As I have been progressing through the Master of Nutritional Sciences and Didactic Program of Dietetics at San Diego State University I have gotten many questions like "What exactly do you want to do with that?" and "What does a Registered Dietitian do?" So for all those with inquiring questions I found a great informational blurb on the American Dietetic Association website (www.eatright.org) that will give you a much better idea on what I will be doing SOON! :)

Who is a Registered Dietitian?

Registered dietitians are food and nutrition experts, translating the science

of nutrition into practical solutions for healthy living. The expertise, training

and credentials that back a registered dietitian are vital for promoting

positive lifestyle choices.

Trust a Registered Dietitian

When you need food and nutrition information based on fact or need to

know how a healthy diet improves health and fights disease— rely on

qualified professionals in the field. Registered dietitians draw on their experience to develop a personalized

nutrition plan for individuals of all ages. They are able to separate facts from

fads and translate nutritional science into information you can use. A

registered dietitian can put you on the path to lowering weight, eating

healthfully and reducing your risk of chronic disease.

RD=Expert

Registered dietitians know the science of nutrition. They have degrees in

nutrition, dietetics, public health or a related field from well-respected,

accredited colleges and universities.

Have Fun. Eat Healthy. Feel Great.

What Do Different Expiration Dates Mean?

2011-04-09T16:30:00.001-07:00

How many times have you looked at the date on a food product only to wonder what it means? Is it still safe to buy or eat? Below I have described those various dates in hopes to clear up that confusion.

"Sell-By"- these dates tell the store how long to display the product for sale. You should buy the product before the date expires.

"Best if Used By"- these dates are recommended for best flavor or quality. It is not a purchase-by or safety date.

"Use-By"- these dates reflect the last date recommended for the use of the product while at peak quality- determined by the manufacturer.

Source: USDA Food Safety and Inspection Service

"Eat Right with Color"

2011-03-03T17:04:00.000-08:00

March is National Nutrition Month and this year's theme is "Eat Right with Color." This theme focuses on adding a variety of colors to your plate. This will not only make your plate appealing to the eye but will bring your body a variety of nutrients. Remember when you were a kid and you would take out that big box of crayons with so many colors to chose from to make a drawing. Wasn't that fun?! Think of the grocery store as that box of crayons and you need to pick out many colors to make your final masterpiece (your meal) as colorful as possible. Now doesn't that sound fun :)

Some colorful ideas:

Red: red peppers, apples, tomatoes, tomato sauce, strawberries, cherries, beets, radishes

Orange: sweet potatoes, pumpkin, oranges, carrots, butternut squash, cantaloupe, peaches

Green: spinach, kale, green pepper, asparagus, broccoli, brussel sprouts, honeydew, avocado

Blue: blueberries

Purple: eggplant, grapes, plums, blackberries, purple potatoes, pomegranates

White: onion, mushrooms, cauliflower, jicama, garlic, potatoes

Yellow: banana, lemon, corn, pineapple

National Nutrition Month® is a nutrition education and information campaign sponsored annually by the American Dietetic Association. The campaign is designed to focus attention on the importance of making informed food choices and developing sound eating and physical activity habits. To find out more visit: www.eatright.org/nnm.

Have fun. Eat Healthy. Feel Great.

Heart Healthy

2011-02-15T12:01:00.000-08:00

When most people think of the month of February they think of Valentine's Day- lots of flowers, chocolates, celebrating with your loved-one and an overwhelming amount of heart-shaped things! BUT what a great time to remind yourself to take care of your heart. This can be done through diet and exercise.

Below are some tips on a HEART HEALTHY DIET:

Keep your diet low in saturated and trans fats.
Follow a diet high in omega-3 fatty acids. Foods high in omega-3s include fish and olive oil.
Include in your daily diet lots fiber, whole grains, fruits and vegetables. A diet rich in these elements helps lower LDL cholesterol as well as provides nutrients that may help protect against heart disease.
Keep your diet low in salt and sugar. A low-salt diet can help manage blood pressure, while a low-sugar diet can help prevent weight gain and control diabetes and pre-diabetes.

Ratatouille

2011-01-15T18:42:00.000-08:00

I stumbled across this Ratatouille recipe when, as a part of my Community Nutrition course, I had to spend some time at the Oceanside, CA WIC location and teach a nutrition education class about fruits and vegetables. For those of you not familiar with what WIC is or what they do: The Special Supplemental Nutrition Program for Women, Infants, and Children - better known as the WIC Program - serves to safeguard the health of low-income women, infants, and children up to age 5 who are at nutritional risk by providing nutritious foods to supplement diets, information on healthy eating, and referrals to health care.

Ratatouille is a traditional French Provencal stewed vegetable dish, originating in Nice. It was also a great recipe to introduce to the WIC participants because it is an easy way to get a variety of vegetables into one meal. This recipe was a hit with my family too!

RECIPE: Ratatouille (Serves 6)

Ingredients-

1 medium round eggplant, cut into 1/2 inch cubes

2 large red peppers, cut into 3/4 inch pieces

4 small zucchini, sliced

2 large tomatoes, chopped

1 red onion, coarsely chopped

4 cloves of garlic, minced

pepper to taste

2 tablespoons olive oil

1 can (16 oz) tomato sauce

1/2 cup shredded Mozzarella (optional)

1/3 cup chopped, fresh basil

Directions-

Preheat oven to 400 degrees. In a deep baking dish, add all the chopped vegetables, onions, and garlic. Add pepper to taste. Pour olive oil over the vegetables. Pour tomato sauce over the vegetables. Bake for 30 minutes. Take out the dish and add the shredded cheese. Bake for another 10 minutes or until done. Garnish with chopped basil. Serve hot.

**Serve with a fresh piece of bread or over whole wheat pasta

Broccoli Romanesco

2010-12-05T20:29:00.000-08:00

As I was browsing around Jimbo's...Naturally!, a local natural food grocery store, I came across a very odd looking vegetable called Broccoli Romanesco. This vegetable intrigued me because of its odd appearance so I did some research to find out a little bit more about this vegetable I discovered.

Broccoli Romanesco is a garden vegetable in the Brassica family, which includes vegetables like cabbage, Brussels sprouts, broccoli, cauliflower, mustard, and kale. It can be eaten raw or lightly cooked, and has a nutty, slightly spicy flavor. It is important to be careful when cooking Broccoli Romanesco, because it can acquire a very strange texture if it is cooked too long. Lightly steaming or sauteing it can help to avoid this problem.

In appearance, Broccoli Romanesco is truly bizzare. The vegetable illustrates a fractal pattern, growing a spiral head composed of conical florets which also prove to be spirals upon close examination. The vegetable has a greenish tinge, and giant waxy leaves which can almost entirely conceal the edible heads of the plant. It can be divided like cauliflower or broccoli, since it has a cluster of individual stalks around a central stem.

Enjoy your Pumpkin Pie this Thanksgiving

2010-11-14T17:18:00.000-08:00

Pumpkin is loaded with vitamin A and is a good source of vitamins C, K, and E. Pumpkin has lots of minerals, including magnesium, potassium, and iron and is full of antioxidants. Pumpkin also contains 3.5 grams of fiber in a half a cup serving.

Don't feel guilty while eating your pumpkin pie this year. Remember all the benefits above and then try this guilt free recipe I have included below. This version has cut fat and calories without sacrificing flavor or texture. A half a cup of sugar is eliminated, eggs are replaced with an egg substitute, and fat-free evaporated milk is used to make this pumpkin pie recipe a bit healthier.

Healthy Pumpkin Pie Recipe

Ingredients-

1 (15 oz.) can pumpkin puree

1/4 cup egg substitute

1 (12 oz.) can fat-free evaporated milk

1/3 cup brown sugar

1 tsp. cinnamon

1 tsp. vanilla extract

1/4 tsp. ginger

1/4 tsp. nutmeg

1/2 tsp. cloves

1 prepared single pie crust

Preparation-

Preheat oven to 350F. Blend first 8 ingredients together until smooth. Pour into pie crust and place on a baking sheet. Bake 1 hour, until filling is firm and slightly browned.

I also suggest getting creative with pumpkin this year. Trying adding pumpkin to other recipes to add the great benefits of pumpkin. Some examples- pumpkin corn bread, pumpkin chili, pumpkin pancakes, pumpkin muffins or cookies, pumpkin oatmeal....and much more!

A recipe for dinner and your lunch the next day!

2010-10-21T17:07:00.000-07:00

I am always looking for something good to make for dinner that will also be great leftover to pack in my lunch the next day. I found this recipe on http://www.eatingwell.com/, one of my favorite websites to get healthy recipes. It was easy to make, very tasty, and great as leftovers. I hope you enjoy it as much as I did!

Mediterranan Wrap

(serves 4)

Ingredients:
1/2 cup water
1/3 cup couscous, preferably whole-wheat
1 cup chopped fresh parsley
1/2 cup chopped fresh mint
1/4 cup lemon juice
3 tablespoons extra-virgin olive oil
2 teaspoons minced garlic
1/4 teaspoon salt, divided
1/4 teaspoon freshly ground pepper
1 pound chicken tenders
1 medium tomato, chopped
1 cup chopped cucumber
4 10-inch spinach or whole wheat wraps or tortillas

Preparation:
Bring water to a boil in a small saucepan. Stir in couscous and remove from the heat. Cover and let stand for 5 minutes. Fluff with a fork. Set aside.
Meanwhile, combine parsley, mint, lemon juice, oil, garlic, 1/8 teaspoon salt and pepper in a small bowl.

Toss chicken tenders in a medium bowl with 1 tablespoon of the parsley mixture and the remaining 1/8 teaspoon salt. Place the tenders in a large nonstick skillet and cook over medium heat until cooked though, 3 to 5 minutes per side. Transfer to a clean cutting board. Cut into bite-size pieces when cool enough to handle.

Stir the remaining parsley mixture into the couscous along with tomato and cucumber.
To assemble wraps, spread about 3/4 cup of the couscous mixture onto each wrap. Divide the chicken among the wraps. Roll the wraps up like a burrito, tucking in the sides to hold the ingredients in. Serve cut in half.

Bon Appetit!

Eating in Season

2010-09-05T18:57:00.000-07:00

There are many benefits to eating "in season." You are not only getting a better tasting fruit or vegetable but you are also getting a better value. "In season" fruits and vegetables are easier to find at your local farmers market and if you choose to eat "in season" it will help you to eat a variety of fruits and vegetables throughout the year.

With September underway, I thought it would be beneficial to compile a list of some of the fruits and vegetables that are "in season" during the Fall months. Of course, this list can vary a little depending on where you are located.

Apples

Sweet Potato

Figs

Artichokes

Squash (Acorn, Butternut)

Grapes

Arugula

Brussels Sprouts

Mushrooms

Broccoli

Carrots

Zucchini

Beets

Cauliflower

Eggplant

Pears

Cranberries

Pumpkin

A Great Summer Recipe

2010-08-19T19:20:00.000-07:00

One thing I love to do is try new recipes. I love quick, healthy and tasty recipes. The recipe I have included below meets that criteria. I like this particular recipe because it used a lean cut of pork, which is a great alternative to chicken, as well as, nectarines, which is a great summer fruit. Both my sister and I have made this recipe numerous times over the past few months and love it. I would love for you to try it and let me know what you think!

Pork Tenderloin with Summer Salsa & Basmati Rice

From CleanEatingMag.com

Ingredients:

2 nectarines, pitted and cut into 1/4 in. pieces

1/2 medium red bell pepper, seeded and finely chopped

1/4 small purple onion, chopped

1 jalapeno pepper, seeded and finely diced

3 sprigs fresh cilantro, chopped

3 tbsp fresh lime juice, divided

1 tsp raw honey

1.5 lb boneless pork loins chops, thinly sliced and trimmed of visible fat

1/4 tsp sea salt

1/4 tsp fresh ground black pepper

2 tsp extra-virgin olive oil

Olive oil cooking spray

2 cups brown basmati rice

Instructions:

1.) Prepare salsa: In a small bowl, combine nectarines, bell pepper, onion, jalapeno, cilantro, 1 tbsp lime juice and honey, mixing well. Cover and let stand at room temperature or refrigerate until ready to serve.

2.) Season pork with salt and pepper. Then drizzle with oil and remaining 2 tbsp lime juice.

3.) Mist a large nonstick skillet with cooking spray and heat over medium heat. Cook pork for 2 to 3 minutes per side or until reaches desired doneness. Serve pork with summer salsa over basmati rice.

ENJOY! :)

Celebrate Summer with Some Watermelon!

2010-07-04T15:16:00.000-07:00

Summer is in full swing. It's time to hit the beach, relax by the pool and attend a few BBQs. It is also a good time to slice up some fresh watermelon. This sweet and crunchy fruit is best eaten during the summer when it is in season. It is also a great thirst-quencher on a hot day.

Watermelon is 92% water by weight and contains a large amount of beta carotene and a significant amount of lycopene. A standard serving (about 2 cups) of watermelon has about 38% of a day's vitamin C, 32% of a day's vitamin A, and 7% of a day's potassium for about 85 fat-free calories.

Don't underestimate the power of watermelon. Next time you are heading to a BBQ and don't know what to bring try slicing up some watermelon. It will be a healthy delicious treat for everyone to enjoy!

Staying Hydrated

2010-06-05T10:56:00.000-07:00

Hydration is an important aspect of nutrition, especially sports nutrition. As I prepare for the Rock and Roll San Diego Half Marathon tomorrow, I thought it would be appropriate to touch upon the importance of hydration and provide a few tips on staying properly hydrated.

Even slight dehydration can bring on early fatigue, cardiovascular stress, increased risk of heat illness, and decreased performance (1). Some good sources to replace fluids are water, sports drinks, juices, soups, smoothies, fruits, and vegetables. But hydration goes beyond just being familiar with good fluid sources. Below I have provided a few hydration tips.

*Drink fluids throughout the day and within an hour before a workout, especially on an event day.
*Replace sweat losses by drinking fluids regularly when exercising.
*Replace fluids early and often during and after exercise, particularly in hot weather.
*For short duration, low to moderate intensity exercise, drink water before, during, and after exercise.
*For longer duration (lasting 60 minutes or longer), moderate to high intensity exercise, replace fluid losses with a sports drink, especially when looking to replace carbohydrate and electrolytes (1).

Keep in mind that everybody is different and has various levels of sweat and sodium loss during exercise. It is important to pay attention to your body and replace fluids and electrolytes accordingly. Some ways you can monitor your hydration is through urine color, daily body weight, and sweat loss. It is also helpful to consult a sports dietitian for guidance.

1. Sports, Cardiovascular, and Wellness Nutrition, a dietetic practice group of the American Dietetic Association. Nutrition Fact Sheet- Hydration. April 2009. Accessed June 5, 2010.

Greek Yogurt vs. Regular Yogurt

2010-05-16T14:27:00.000-07:00

After last months post about plain yogurt I got a lot of questions about the difference and benefits (if any) of Greek yogurt vs. regular yogurt. Below I have addressed those questions. So go grab a healthy yogurt snack and read on!

One of the familiar brands of Greek yogurt on the market is Fage. I have compared the nutrient profile of Fage vs. Dannon nonfat plain yogurt:

(per ounce)	Fage 0% Plain Yogurt	Dannon Nonfat Plain Yogurt
Calories	15 kcals	13 kcals
Fat	0 g	0 g
Sugar	1 g	2 g
Protein	2.5 g	1.5 g
Calcium	3 %	5 %

As you can see (per ounce) Fage Greek Yogurt has more protein and less sugar. Greek yogurt also has lower carbohydrates and sodium compared to regular plain yogurt. Greek yogurt is thicker and creamier and may leave you feeling fuller longer when compared to regular yogurt because of this. The thickness and creaminess of Greek yogurt is due to the triple straining process the yogurt goes through that removes water from the product. This process, however, also strips some of the calcium from the yogurt. That is why you see Greek yogurt has less calcium.

As a whole both yogurts have great health benefits. The one thing to watch out for is if you do choose to go with a low-fat or whole fat yogurt choice then watch out for the higher fat content of Greek yogurt.

Need a Healthy Snack? Try Plain Yogurt

2010-04-24T10:42:00.000-07:00

Plain "unsweetened" yogurt sounds so boring but in fact it is a canvas for food creativity. Plain yogurt allows you to add your favorite crunchy cereal or low-fat granola, dried fruit, fresh fruit, nuts, or whatever your favorite topping might be.

Sweetened yogurts contain about 4 teaspoons of added sugar and "light" yogurts use artificial sweeteners so why not try plain "unsweetened" yogurt and adding a fresh banana or strawberries. This is a great way to get an additional serving of fresh, in-season fruit into your diet while eliminating the added and artificial sugar.

Plain yogurt also has more protein, potassium, calcium, zinc, and vitamins B-6 and B-12 because it doesn't have to share space with the sugar and artificial sweeteners found in other yogurts.

Cancer & Nutrition

2010-03-14T09:27:00.000-07:00

On Thursday, March 11^th I had the pleasure of hearing Norman G. Hord, PhD, MPH, RD, an associate professor from the Department of Food Science and Human Nutrition at Michigan State University, speak about the role of diet in cancer prevention and survivorship. Norman started off his talk by asking the question, “What is cancer?”

Cancer is not just one disease but many diseases. There are more than 100 different types of cancer. Cancer is when abnormal cells divide without control and are able to invade other tissues. It is one of the leading causes of death with lung, breast and prostrate cancer at the top of the list. Early diagnosis is very important. The American Institute of Cancer Research states that, “Cancer is mostly a preventable disease, with diet and exercise playing a role.”

Here are some nutrition recommendations the American Institute for Cancer Research gives for the prevention of cancer:

Be as lean as possible.
Limit consumption of energy dense foods and avoid sugary drinks.
Eat mostly foods of plant origin.
Limit intake of red meat and avoid processed meat.
Limit alcoholic drinks.
Limit consumption of salt, mouldy cereal (grains) or pulses (legumes).
Aim to meet nutritional needs through diet alone.

What is Nutrigenomics?

2010-02-13T13:53:00.000-08:00

Nutritional Genomics is a topic that has recently caught my attention. This will be a topic you will start to hear more about as the research continues and promising results are seen.

Nutritional Genomics can be seen abbreviated Nutrigenomics and is the study of the consequences of the influence of nutrients and other bioactive food components on the expression of genetic material.

Genes and genetics have been studied for many years in an effort to find out what is inherited and what is influenced by environment and other factors. Although, people's genetic makeup sets the stage for their susceptibilities to various illnesses, environmental factors such as nutrition and other lifestyle choices can determine who develops a disease.

Genetic research is helping to clarify the pathogenesis of disease, which includes the influence of bioactive components in food. New diagnostic tests will begin to emerge to assist health professionals in predicting those at risk for particular disorders. Nutrition can may be able to alleviate some of the harmful effects of many genetic errors that result in disease, from supplying missing metabolites to altering gene expression. Nutrition therapy will become an increasingly important tool for maximizing health and minimizing the risk of disease in susceptible individuals.

This exciting new field in nutrition will be an important part of preventative medicine in the near future.

2009-12-12T10:24:00.000-08:00

Happy Holidays to all! What a great time of year to hear Christmas music playing, see houses decorated with lights, wreaths hanging on front doors, Christmas trees in windows, family and friends celebrating together and who doesn't love those Christmas cookies! Here are some tips to make Christmas cookies not such a bad treat.

*Swap out unhealthy fats like butter, margarine and shortening for heart-healthy oils like canola oil or olive oil.

*Try swapping unhealthy fats for pureed fruits, nonfat plain yogurt or buttermilk.

*Add more fiber to your cookies by using whole wheat flour, oats, or ground flaxseed.

*Bake homemade cookies rather than getting store bought, highly processed cookies. This way you can control the ingredients that goes into them reducing the amount of preservatives and color additives.

*Add dried fruit to cookies recipes to eliminate or cut back on other high fat additions.

If you are interested in trying recipes that utilize these tips I have found some great cookie recipes on eatingwell.com. Have a great healthy holiday season.

Chocolate milk for post-workout recovery

2009-10-25T20:19:00.000-07:00

There is a crucial 30 minute window after a workout that you need to refuel your muscles. Many people have a loss of appetite or trouble eating solid foods in that time period. So what can you do to get the carbohydrates and protein you need that won't upset your stomach?

Have you ever thought about about trying some chocolate milk? After giving it a try there isn't anything else I look forward to after a tough run or bike ride than a cold glass of chocolate milk.

I recommend trying Organic Valley's single serving 1% Chocolate Milk. It has 160 calories, 2.5 grams of fat, 27 grams of carbohydrates, and 9 grams of protein. Perfect for refueling those tired muscles.

A Gluten-Free Diet

2009-09-19T15:12:00.000-07:00

I recently had to research some of the diets that people choose to try. My interest was the gluten-free diet. A diet usually used to help Celiac Disease patients has started to pop up as the new "fad" diet. In my research, I focused on what a typical day might be on a gluten-free diet, the positive aspects/benefits of the plan, and the negative aspects/risks of the plan.
A gluten-free diet eliminates gluten-containing products, like wheat, rye, barley and any other products that might contain the storage proteins prolamins, from the diet. Here is a list of a few gluten-containing ingredients to avoid: barley, bulgur, couscous, durum, faro, graham flour, kamut, malt, oat bran, rye, semolina, spelt, triticale, wheat, wheat bran, wheat germ, and various others (1). It is also important to pay attention to seasonings, salad dressings, and other condiments where gluten ingredients can be hiding.
A gluten-free diet followed correctly adheres to the Food Guide Pyramid, which includes 2 to 4 servings of fruits, 3 to 5 servings of vegetables, 6 to 11 servings of gluten-free grains, 3 to 4 servings from the milk/dairy group, and 2-3 servings from the meat & meat alternative food group (2). Fresh, frozen, and canned fruits and vegetables fit nicely into a gluten-free diet. In fact, that is a positive aspect of eating gluten-free. People are more likely to fit fruits and vegetables into their daily eating plan. Grain and cereal products that are naturally gluten-free will be made from corn, potato or rice starches. Spaghetti (not the whole wheat), rice, quinoa, potatoes, corn tortillas are some examples of grain products that fit into a gluten-free eating plan. The milk/dairy products that are a part of the gluten-free plan include milk, ice cream, yogurt, and most cheeses. Meat and meat alternatives that fit into a gluten-free diet are fresh beef, chicken, and fish. Be careful of processed or deli meats. Eggs, beans (not baked beans) and nuts (not dry roasted) will also fit into a gluten-free diet. It is important to read labels when following a gluten-free diet. Unless you do this every time you shop you won’t be sure that the product is truly gluten-free (3).
A typical day’s eating plan for someone on a gluten-free diet would include all naturally or artificially gluten-free ingredients and food products. Below is an example of a typical day on a gluten-free diet:
· Breakfast- yogurt with fresh fruit; slice of gluten-free bread with peanut butter
· Lunch- Spinach salad with grilled chicken & various vegetables drizzled with homemade salad dressing
· Snack- trail mix (not dry roasted nuts) and an apple
· Dinner- Grilled salmon with rice and fresh green beans
These days following a gluten-free diet can be fairly easy because many large grocery stores and specialty foods stores carry ready-to-eat gluten-free grain products (4).
There are benefits to following a gluten-free diet for both celiac disease patients and non-celiac patients. When patients with symptomatic celiac disease adhere to a gluten-free diet, they can typically be expected to resolve their gastrointestinal symptoms within a few weeks, showing additional normalization of nutritional measures, improved growth in height and weight (for children), and normalization of hematologic and biochemical parameters. Treatment with a gluten-free diet can also reverse the decrease in bone mineralization and risk for fractures (5). A gluten-free diet will reduce bloating and flatulence that wheat, rye and barley products can cause (6). In an article written for USA Today, Dee Sandquist, registered dietitian in Vancouver, Washington said that people are claiming they feel better on a gluten-free diet. “They feel better because they are consuming fewer fast food and processed foods, which tend to contain gluten, and they are forced to eat more fruits and vegetables” (7).
If a gluten-free diet is followed correctly then people can get the vitamins, minerals, and fiber that they need. Maintaining a balanced, healthy diet is important for overall health. A gluten-free diet is nutritionally adequate when appropriate quantities of recommended foods from the U.S. Food Guide Pyramid are eaten (6). The problem is that many are not meeting their daily needs on a gluten-free diet. In the USA Today article, Sandquist states that there are some downsides to a gluten-free diet that include ending up short on vitamins and minerals, spending too much money on gluten-free products that tend to be more expensive, and poorly planning their diet with fattening food options. Manufacturers aiming for a good tasting wheat-free bagel or bread often rely on fat to replace gluten (7). Gluten-free grains are not required to be enriched and/or fortified with vitamins and minerals like their gluten-containing counterparts are required to be. This puts people at risk for deficiencies in iron, B vitamins and if lactose intolerant, calcium and vitamin D (2). Gluten-free products are also low in fiber. Constipation, rising cholesterol levels, and weight control problems are common for celiac disease patients and those on a gluten-free diet. The new DRI for fiber recommends that Americans increase their intake of fiber because it can help prevent and treat many different health-related issues such as obesity, cardiovascular disease, type 2 diabetes, and constipation (2). Another downfall to a gluten-free diet is for those that think they may have celiac disease and start to follow a gluten-free diet will make it difficult for doctors to diagnose their disease (2). “People are diagnosing themselves with gluten intolerance and going on an unsupervised gluten-free diet and it is masking the signs that would allow a doctor to get an exact diagnosis and look for related problems such as fragile bones, bone and joint pain, migraines, fatigue, etc.” says Peter Green, director of the Celiac Disease Center at Columbia University in New York (7).
References
1. Case S. Gluten-Free Diet: A Comprehensive Resource Guide. Regina, Saskatchewan: Case Nutrition Consulting; 2001:9.
2. Bower SL. Celiac Disease: A Guide to Living with Gluten Intolerance. New York, NY: Demos Medical Publishing; 2007:27-35.
3. Gluten-free diet: How to go gluten free-MayoClinic.com. Mayo Clinic website. www.mayoclinic.com/health/gluten-free-diet/DG00063. Accessed September 3, 2009.
4. Celiac disease diet: How do I get enough grains?-MayoClinic.com. Mayo Clinic website. www.mayoclinic.com/health/celiac-disease/AN00303. Accessed September 3, 2009.
5. Setty M, Hormaza L, Guandalini S. Celiac disease: risk assessment, diagnosis, and monitoring. Mol Diag Ther. 2008;12:289-298.
6. Raymond N, Dennis M. Following a Gluten-Free Diet. Boston, MA: Beth Israel Deaconess Medical Center, Nutritional Services; 2006:2-9.
7. Painter K. Gluten-free diets gaining in popularity. USA Today. August 18, 2008: http://www.usatoday.com/.

Laura's Gourmet Granola

2009-08-14T18:24:00.000-07:00

I had the pleasure of sitting next to Chef Laura Slama of Celebrated Cuisine on a plane last month while I was traveling back East to visit my family. During our conversation I also found out that Laura's sister company, Laura's Gourmet, LLC makes amazing granola. How do I know this? Well while talking to Laura she took a bag of out of her carry-on and offered me a taste. You can't find her granola everywhere so Laura had packed some up to bring home to her father but was nice enough to share with me.

Her all-natural, handmade granola is low in sodium, has no cholesterol, is trans fat free and high in fiber. Laura's granola comes in 4 flavors: Vanilla Almond Crunch, AppleLicious Crunch, Pumpkin Pecan Crunch, and Honey Roasted Peanut Crunch.

Laura's granola can be found mainly in Arizona, where she resides, Texas, and to my luck Whole Foods in La Jolla, California. Check out her website at http://celebratedcuisine.com/granola.html.

And yes I did make a visit to Whole Foods as soon as I got back to California and I am hooked on Laura's granola. I have even tried her recipe for Laura's Gourmet Granola and White Chocolate Chip Cookies.

Arugula

2009-07-20T12:17:00.000-07:00

It is always good to try something new each time you go grocery shopping, especially in the realm of fruits and vegetables. It is so easy to get stuck in the routine of filling your cart with the same old things- apples, bananas, romaine lettuce, tomatoes, etc.

I recently decided to add some spice into my life and picked up a bag of arugula at Trader Joe's ($1.99). Arugula is a spicy, peppery tasting leaf. This leafy vegetable is typically seen in salads but can also be sauted, added to pizza or pasta sauce. It is a popular vegetable seen in Italy. Arugula is rich in vitamin A, vitamin C and potassium.

Try arugula in your salad mixed with other leafy greens like spinach to give your salad a kick. I even like to put arugula on sandwiches instead of spinach or romaine lettuce.

Quinoa- the "mother grain"

2009-06-10T12:18:00.000-07:00

Quinoa (pronounced keen-wa) is the most talked about grain these days. This grain, originating in the Andes Mountains of South America, is a complete protein, meaning it provides all the essential amino acids for our dietary needs. Generally foods derived from animal sources are complete proteins, which is what makes quinoa so unique.

Quinoa is gluten free, high in protein (@ 6 grams per serving,) contains soluble and insoluble fiber, vitamins and minerals. Quinoa is very versatile and easy to cook. Quinoa can be used as a main dish, side dish, can be made for breakfast, lunch and/or dinner.

Try making quinoa with chopped vegetables like red or green peppers, onions, carrots, broccoli, etc. Boil in chicken or vegetable broth for some added flavor. Add cinnamon or raisins with milk or soy milk for a tasty and healthy breakfast.

Traveling Healthy

2009-05-16T17:24:00.000-07:00

It is possilbe to go on a road trip, take a flight to your favorite vacation spot, head out for a business trip and eat healthy. Here are some tips to help you do just that:

*Don't leave home without preparing for a long day of travel including a plan for how you will properly fuel your body. The first mistake people make is to think I will just grab something on the road or when I get to the airport.

*Pack a cooler for the car. Include bottles of water, fresh cut up vegetables (carrots, red peppers, snap peas), pre-made sandwiches on whole wheat bread (turkey, peanut butter and jelly,chicken breast), pretzels, trail mix (including a variety of nuts and dried fruit), and fresh fruit (apples, bananas, grapes). These are all things that are easy to pack and easy for the driver and/or passenger to eat.

*Your heading to the airport and dreading the airport/airplane food. Pack snacks like I mentioned for the road trip but don't forget to avoid any liquids or you won't make it thru security! You can still make a sandwich and bring snacks like pretzels, trail mix, fruit and vegetables.

These tips will leave you feeling better when you arrive at your final destination knowing you fueled your body properly and avoided the high fat, unheathly options on the road or in the air. Your wallet will also thank you!

Tips for Eating Healthy in Tough Economic Times

2009-04-18T16:19:00.001-07:00

Money tight but still want to eat healthy? It can be done. Here are a few tips on how to get the best bang for your buck.

1.) Limit the number of times you eat out a week. Those lunches and dinners add up quickly.
2.) Schedule in a weekly shopping trip. Make Sunday the day to go to the grocery store. This limits the number of trips to the store allowing you to save money on gas and also lets you monitor better how much you are spending weekly.
3.) Plan out what you need for the week. Make a menu for what you will make for breakfast, lunch and dinner each day.
4.) Make a grocery list before heading to the store. This should be easy you just planned all your meals for the week!
5.) AND stick to that grocery list.
6.) Buy fresh and local.
7.) Eat leftovers.
8.) Try different, less expensive protein options like beans and legumes.

The Hype about Flax Seed

2009-03-07T11:47:00.000-08:00

Flaxseed- Why should I incorporate it into my diet?

*Flaxseed is high in Omega 3's, high in fiber (soluble & insoluble), high in protein, low in saturated fat, a good source of zinc, iron, vitamin C and calcium.
*Flaxseed is easy to add to your diet. You can find breads, cereals, pasta, crackers, peanut butter and many more products in your local grocery store that has flaxseed added. Smoothy bars are even adding them to their smoothies.
*You can add ground flaxseed (which is digested better than the whole seed) to meat loaf, meat balls, muffins and other bake goods.
*Salad dressings can be make with flaxseed oil.
*Flaxseed has a nutty flavor and can be a nice addition to sprinkle on yogurt or cereal.

No Peanut Butter for You

2009-02-07T16:49:00.000-08:00

Peanut butter and Salmonella- not so appetizing!

What do you do when peanut butter is a staple of your diet but you can't eat it? How about trying other nut butters like almond butter or cashew butter. These nut butters are very nutritionous and versatile. Just like peanut butter you can spread them on bread, eat with apples or other fruit, basically, use it like peanut butter. Peanut butter will be back in no time but until then expand your horizons and you may just discover another nut butter you like.