Eat like a dietitian...after a trip to the dentist

       A few weeks ago I had some dental work done, and my mouth hurt pretty bad afterwards.  I was having a hard time chewing and I could not use one side of my mouth at all.  Soft foods seemed to work best for me to start.  As a dietitian I know that protein is extra important when trying to heal, so for my first meal -post-dentist- I choose to eat soft cooked eggs, along with a spicy mix of (canned) tuna & quinoa with a side of mashed “faux-tatoes".

Why I choose these foods...

    -Light tuna packed in water is a protein power house and one whole can has only about 100 calories.  Mixed with the quinoa and avocado, this mixture is a great balance of lean protein, carbs and a little bit of healthy fats.

For a little extra oomph I threw in two soft cooked eggs for some vitamins and minerals.  I topped all of it with some chili-garlic hot sauce, shricha, garlic powder, non-dairy cheese and a little black pepper.

On the side I had some cauliflower, made into mashed potatoes.  Cauliflower is loaded with dietary fiber (good for digestion), antioxidants that fight off cancer-causing free radicals, and vitamins and minerals- all while being super low calorie- so it fills you up without expanding your waistline.

 Below you’ll find my recipe for Cauliflower Mashed Faux-tatos

      * in addition to being delicious they are vegan, gluten-free, and dairy-free.

Ingredients:

1 package frozen cauliflower, cooked according to package directions.

2-3 tbsp soy milk ( or other plant based milk of your choice)

1 tbsp earth balance

            Add the following to taste:

Cayenne/cumin/curry powder

Black pepper

Directions:

Cook cauliflower according to package directions

In a blender -add cooked cauliflower, earth balance and soy milk, blend until smooth

Add to a glass bowl and mix in spices

Put mixture back in the pot, get the mixture hot.

Serve immediantly (while warm)

So what's the bottom line?

Just because you are not feeling well doesn’t give you the green light to make poor food choices.  The fact is, when you are sick, your immune system is weakened and one of the best things you can do for your body is fuel it well with good, whole foods!!

 

Guide to Organic Produce

As a Registered Dietitian working with cancer patients and survivors, I get a lot of questions from patients and clients about whether or not they should buy organic produce.  The fact is that in most cases, organic produce is more expensive, smaller sized and less attractive than its conventionally-grown counterpart. 

My opinion on this subject is that:

“It is NOT ALWAYS necessary to choose organic instead of conventionally grown produce” and here is why…

 While, it’s true that not all produce is created equal, certain types may be a little more risky to your health (in terms of harmful contaminates) than others. 

So, when deciding between organic or conventional fruits and vegetables, think about the parts that you will eat: If you eat the whole thing (including the skin) or if the skin of the fruit/veggie is thin/porous than there may be a greater chance of consuming harmful pesticides. 

However, the bottom line is that ANY type of produce is better than none at all- but if you are interested is choosing organic, here is my

“Guide to Organic Produce”

“Dirty Dozen”

12 (actually 14) Most Contaminated Fruits and Vegetables (choose organic varieties when possible)

§  Peaches

§  Apples

§  Sweet Bell Peppers

§  Celery

§  Nectarines

§  Strawberries

§  Cherries

§  Pears

§  Grapes (Imported)

§  Spinach

§  Lettuce

§  Potatoes

§  Kale/Salad Greens

§  Green beans

“Clean 15”

Lowest in Pesticides (Choosing Organic is not necessary)

·         Onions



Some Delicious conventionally-grown Dragon Fruit

·         Sweet Corn

·         Pineapples

·         Avocado

·         Cabbage

·         Sweet peas

·         Asparagus

·         Mangoes

·         Eggplant

·         Kiwi

·         Cantaloupe - domestic

·         Sweet potatoes

·         Grapefruit

·         Watermelon

·         Mushrooms

Remember to always wash your produce thoroughly- even if you plan on cooking it!

**Make your own Vegetable wash (and it’s cheap too!)**

Try using a combination of lemon juice and water mixed together in a spray bottle at a ratio of 1 part lemon juice to 4 parts water

If you don’t have lemon juice, you can substitute apple cider vinegar or white distilled vinegar in the same 1:4 ratio with water.

  Completely spray produce with the mixture, let it sit for 30 seconds and rinse off with cool, clean water for another 30 seconds & “Va-la” your fruits & veggies are ready to eat!!

If you like my articles- feel free to leave me a comment or suggestions for future topics!!

Become a Mindful Eater!

Each day, life races by us like a horse sprinting for the finish line, and as we get older the days just seem to go faster and faster- it’s sad but it’s true.  How does this relate to food and nutrition you ask?  Much of what we do in our busy life is automatic, checking emails, driving to work or school, watching TV and even eating food.  None of this takes a whole lot of effort or thought which allows us to be on auto-pilot or in an almost “zombie-like” state as time slips away.  This “mindless-ness” is a huge problem though, it means that we often forget to appreciate the little things (and sometimes the big things) that we have the luxury of being around each day.

Contrary to “mindless eating” comes the idea of being a “mindful eater”, basically allowing ourselves to embrace the idea that we can and should make a conscious effort when we are doing something.  It is always good to be mindful of others (i.e. using a turn-signal when we are driving in traffic or muting our cell phone at the movies) but it is especially important to the health of our body that we be mindful when it comes to the foods we choose to put in our mouths.

 Food is the fuel that runs our body; it keeps our engine (our metabolism) burning and lets us do all the activities that we take for granted without missing a beat– literally!  Along with water and fresh air, food is the most important thing we put into our body so why do we make poor “fuel” choices when it comes to filling up our gas tanks?

Here are some helpful tips that can make it easier for you to be more mindful every day!

·         Take control:  In a chaotic world like ours, food is one thing that we almost always have control over.  What we do and don’t eat is up to us, so exercise your right to choose by making healthy choices that benefit your body and mind.

·         Question everything:  Before putting food into your mouth, ask yourself, “Why am I eating?”  Are you actually hungry or just bored/tired/stressed?  If you answered anything but hungry, drink a big glass of water, wait 15 minutes and if you still must eat, try to having a piece of fruit, a few carrot sticks or a handful of nuts.

·         Take inventory:  Think about the food and beverage choices you’ve made earlier in the day and let that help guide you toward your future meal or snack choices.  

·         Rate yourself:  Before a meal or snack, ask yourself, “On a scale of 1-10, how hungry am I?” with 1 being absolutely starving and 10 being after-thanksgiving meal stuffed.  Halfway through your meal, reassess your hunger and try to stop when you feel like a 5 or 6- this way you will be full but not over-stuffed

·         Give yourself a break:  If you made less-than-ideal food or beverage choices in the past, know that it is okay - you always have the next time to make a healthier choice- don’t feel guilty and most important don’t give-up. 

Healthy eating habits take time, make small & sustainable changes- life is a journey, not a race.

              So next time you are getting ready to have a meal or snack remember to “think- before you eat”!

What is...?

A brief guide to some “Less-than-well-known” foods

Seitan

·         Derived from the protein portion of the wheat grain and typically contains gluten.

·         Makes a great stand-in for meat/poultry in recipes (like stir-fry or chili) due to its “meaty” texture; however the texture can be a turnoff to those vegetarians/vegans who do not like the mouth-feel of meat.

Kamut ^(Registered)

·         An ancient grain product, similar to durum wheat but hailed for its “superior” nutritional profile. 

·         Kamut is higher in protein and may have more vitamins and minerals than typical whole-wheat products.  

·         Considered a healthy alternative to whole-wheat, a good source of protein for vegans and vegetarians

·         NOT GLUTEN-FREE so it should be avoided by those with gluten-sensitivities or Celiac disease.

Natto

·         Traditional Japanese food that is made from fermented soy beans

·         Can be eaten alone, mixed with brown/white rice or used in recipes 

·         Is a good source of vegetable-based protein (1/2 cup has about 15 grams of protein)

·         Has a unique flavor (remember it’s fermented!!) & texture- kind of sticky like a spider-web

Pea Protein Powder

·         Unconventional protein powder that is a good alternative to whey protein or soy protein powder

·          Gentle on the stomach, this protein can be easily digested

             ***Look for a combination of rice and pea protein (RPP) for maximum health benefits (Rice + Peas = complete protein source)

New year- new goals!

"New Year's Resolution" a phrase commonly used during the month of January that often dwindles as the weeks of the new year pass by.

   

Every January 1st, millions of people (including myself) decide on a "New Year's Resolution" – usually some form of a promise to ourselves or others that we will be healthier

-in one way or another- this year.

If your resolution for 2013 is "to lose weight"- you are not alone!  This has been the #1 resolution for decades and as tempting as it may seem, don't fall victim to the latest fad diet or “miracle” weight-loss pill scam that shows up.

If you really want to lose weight and keep it off forever- it doesn’t take magic-just a commitment to make small, sustainable lifestyle changes.

These easy tips can help you accomplish your goals for the New Year!

Start Simple:  The first step toward a healthier lifestyle can be something as easy as skipping the elevator in favor of taking the stairs.

Be Specific: Instead of a vague goal like, “I want to exercise more,” try being very specific by saying, “I will walk for 30 minutes, 5 days each week.”  The more specific you are the more likely you’ll be to stick to your goals.

Make it Measurable: Being able to look back at the healthy choices you’ve already made, can help you continue to make good choices in the future.  So start tracking your progress by writing down the amount of minutes you exercise, the number of days you take the stairs at work, or how many steps you walk during the day.

            Bigger is not always better:  Don’t set yourself up for failure by getting stuck on unrealistic goals.  The key to permanent lifestyle changes is thinking smaller and more short-term.  It is a lot easier to imagine yourself 5lb lighter a month from now then trying to picture yourself six months down the road.

            Most importantly, don’t be a Quitter! Just because you made a make a less-than-healthy choice once or twice (or more) doesn’t mean you should throw in the towel.  Be persistent and remember it often takes at least six months of doing something new for it to become a habit

If nothing else, remember the old adage,

“If at first you don’t succeed, try, try, again.” _{-W. E. Hickson}