New Food Memories at Christmas & A Tribute

The holidays are such a special time of year – a time to reflect on holidays past and a time to build new memories with family and others that you love so dearly.  Jeff and I were reminded of the magic of Christmas in the eyes of our children when they danced all over as we brought our freshly cut Christmas tree into the house this year.  And later when we got some of their presents wrapped under the tree -  Hannah and Evan stacked and re-stacked them with wonder of what might be in each box.  Children really bring the spirit of Christmas alive in all of us, and I love that.

My mother-in-law, Beverly at
Christmas time in 2009.

But we cannot forget the tragedy that rocked our family’s world just over one year ago.  My beloved mother-in-law, Beverly, passed away unexpectantly in November of 2011 of what we found out was cancer way too late.  For many that have lost very close loved ones, you know the level of loss.  Beverly was the family matriarch with a heart filled with endless love for everyone.  She and I became very close over the 12 short years that I knew her.  She was a mother figure, but also a dear friend that I spoke to multiple times per week.  Even in the last conversation I had with her (which I did not realize at the time), she insisted on talking about my business , our kids and things going on in my life even while she was lying in bed in excruciating pain.  She was such a generous, encouraging person, and will forever be an inspiration to me.  I am so blessed to have known and loved her, and will always cherish the time we had together. 

Until 2010, Christmas day each year meant going over to John & Beverly’s home and opening presents under their beautifully decorated tree followed by a wonderful lunch that they both lovingly prepared together.  But things are different now, and we are forced to move on – if for nothing else, for the grandchildren that Beverly loved so much – our kids and their cousin, Sydney. 

The start of our Christmas table this year.  A work in-progress!

We now must build new memories and traditions.  One thing that has been passed down to me and my sister-in-law, Julie, is food planning.  Last year’s holiday season were a complete blur for obvious reasons.  But for Christmas this year, Jeff & I plan to host the family meal since Julie and her family hosted Thanksgiving.  Hosting is something I am looking very forward to doing – I’ve had fun shopping for festive tableware and it has given me the final motivation to get our china set fully completed.  I love cooking and hosting parties - and this change in our family's life has given me the opportunity to take more of that on.  Our menu this year will feature the traditional buffalo tenderloin that was made by John & Beverly in years past, but with our own new flair and sides.   So we take part of the traditions of the past and bring it lovingly into the present.

Are you forced to make new food memories during the holiday season in your family as a result of a tragedy?  I know our family is not alone, so I want to offer some encouragement.  Let us all move forward together with courage for the sake of the our children, other family  members and in our loved one’s memory.  Settle any differences you might have with loved ones, forgive deeply and love fearlessly.  They would want that for all of us - to be happy and joyful through the holiday season. 

Have a very Merry Christmas and God Bless you all – from our home to yours.

Super Easy & Healthy Crock Pot Meals

Believe it or not, even the weather in Texas where I live is turning a bit cold. Cold weather certainly lends itself to certain types of warming, comforting foods - doesn't it? And there's nothing better than coming home and smelling the aromas of a meal that has been cooking slowly all day long.  Mmmm. Crock pots are one of those secret weapons for busy families that allow for home cooked mealtimes together, and timely bedtimes during the school year. I don't know about your kids, but mine are ready to eat immediately after I walk in the door from working all day. It's difficult to cook fast enough to feed their hungry mouths!

I love crock pot meals because you come home and the work is pretty much done. If you look at many of the recipes, they allow for some flex on types of meats, beans and vegetables depending on preference or sale that may be going on at your local grocery store.  Search for crock pot meals that have less than 10 ingredients so the amount of preparation time is minimized. If you get the kids to help, they will look forward to getting home later that evening to see their finished masterpiece! Check out a few that I love to make that are super easy - so easy that they hardly need a recipe:

Navy Beans with Ham

Ingredients: 2 ½ cups dry navy beans
5 cups water
1 garlic clove, minced
1 cup minced onion
1 pound smoked ham, cut in 1” pieces
1 teaspoon salt (optional)

Directions:  Put beans in cooker, soak overnight in water.   Add garlic, ham and onion.  Cover and cook on low for 7-8 hours or on high for 4 hours.  Add optional salt during the last hour of cooking time. 

Tips: Add fresh picante sauce or chili sauce for an extra spicy kick!  Serve with a fresh field green salad topped with your favorite colorful veggies. 

 Super Easy Slow Cooker Beef Stew

Here's the traditional slow cooker pot roast that I made last week.
But for a more color and a unique touch, try red onions, asparagus
and/or purple onions instead.

Ingredients:

2-3 pound round roast or pre-cut stew meat
3-4 cups vegetables
1- 16 ounce can cream of mushroom soup
1 package of onion soup mix

Directions: Cut veggies up in 1” chunks.  Add stew meat and pour soup and onion mix over top.  Cover and cook on low for 8 hours.

Tip: Try different types of potatoes – sweet, new, purple along with red onions and asparagus or spinach for a nice colorful alternative to the typical pot roast meal.

Shrimp Marinara in the Crock Pot

Ingredients:1 pound cooked shrimp, deveined and de-shelled
1 teaspoon Italian seasonings, fresh preferred
1-6 ounce can tomato paste
2 cups diced tomatoes (or, 1-16 ounce can diced tomatoes)
1 teaspoon salt
¼ - ½ teaspoon pepper
2 tablespoons fresh parsley

Directions:Combine tomatoes, tomato paste, Italian seasonings along with salt and pepper in the cooker.  Cover and cook on low for 6 hours.  Turn cooker on high and stir in shrimp, cooking for 10-15 minutes. 

Tip: Serve over brown rice or whole wheat spaghetti, top with some fresh grated parmesan or mozzarella.
What is your family's favorite crock pot meal?  Let me know!  I'd love swap recipes. :-)

What One Meal Tells You About a Person

I had lunch with two other dietitians today and we got to talking about what many of my dietitian friends talk about.  It never fails, you go to a dinner party or somewhere that involves food and someone discovers your a dietitian.  Dun dun dunnnnn!  The rooms tenses up.  Eyes widen.  Pause.  To break the silence, they proceed to spill the beans (pun intended) about what they eat or not eat, their weight problems or their various food issues and phobias.  I especially love it when they start apologizing for the food that they are eating right in front of them in hopes that they have just went ahead and "outed" the dietitian's thoughts.  In actuality, this whole scenario makes the dietitian self-conscious about how the food she's eating is going to be analyzed.  It's an awkward situation all around, so many dietitians choose not to "spill the beans" about their profession in those situations.  I went to speak at a doctor's office recently and they told the front office person, "Great. You ordered pizza for us on the day the dietitian was coming to visit.  What's up with that?!"  Oh man.  I could go on and on with all the funny things that we come across in our line of work.  One of the dietitians I ate with today even shared that a person told her, "I can't believe you are eating that.  You should know better!"

The truth is that you can tell virtually nothing about what a person by one meal. (I hope that is comforting as we have recently move on from our annual Thanksgiving dinner!)  Sure, you can tell little nuances about someone like the way they hold the fork, mix their food together or even push something off their plate.  But when it comes to assessing the quality of a person's diet, it's really the patterns of eating that give you that true insight.  This is generally how dietitians see things, so don't worry the next time you share a meal with one.  I made Paula Deen's green bean casserole for my family Thanksgiving - full fat version, no modifications.  True story,  Contrary to popular belief, we are not the food police.  Nope.  We just love what healthy, nourishing food does for people and our families - so we eat it.  And promote it.  Well, most of the time.  :-)

Thanksgiving: Healthy Strategies & Last Minute Recipes

Oh, the joys of Thanksgiving!  Our family is looking forward to a nice, intimate family meal with my sister-in-law and her family as well as my father-in-law.  It will be a team effort with all parties contributing dishes to the meal.  I love potlucks because it allows us to share different recipes, tastes and flavors with each other.   I hope you are looking forward to the special time you plan to spend with loved ones as much as we are.

Thanksgiving is usually the official start of the holiday season; that which is filled with shopping, parties, travelling and time spent with extended family.  This is a wonderful time to build memories that last a lifetime, but it is also a high risk time of poor eating habits and weight gain for the average American.  Stress, decreased physical activity and excessive calorie intake are some of the main culprits.  Research suggests that holiday weight gain can be the type of weight gain that stays around for years.

Some of my adult weight loss clients are nervous about the upcoming holidays.  They have made positive lifestyle changes and as a result, have lost weight, improved blood sugar levels and/or have lowered their cholesterol and blood pressure.  Holidays can have a way of throwing all of us off our healthy lifestyle track.  The good news is that this does not need to happen.  There are many things you can do that will allow you to enjoy some of the pleasures that the Holidays bring while also maintaining a balanced approach to your healthy lifestyle.  Here are some survival strategies to help you stay on track through the holiday season:

Avoid starving yourself in preparation for a party or get together.  This is a very common approach, but it is a guaranteed way to take in too many calories.  Instead, strategize a plan so you can enjoy calorie-rich foods in moderation.  Eat a good, hearty breakfast to start your day.

Maximize the veggie tray.  Most parties do have some lower calorie fare such as vegetable trays and salads.  Load your plate with larger portions of these foods to keep your total calories in check.

Contribute the healthier dish.  If you need to bring a dish to a potluck party, bring a healthy dish to balance out the higher calorie choices.  Most people that have healthy mindsets are very thankful for these type of dishes.  This also ensures that you have some low calorie choices to include with the higher calorie foods you plan to eat.

Be mindful of mindless eating and grazing.  Many people tend to eat in the absence of hunger during social situations because the food is simply there.  Try and be extra conscious about why you are eating.  It sounds obvious, but make sure you only eat when you are hungry and not just because the food is merely there in front of you.  Go back to the basics.

Increase physical activity.  Who says time spent with family during the holidays has to only involve eating and sedentary activities?  Be the encourager of your family by suggesting a refreshing morning walk or even an after dinner game of hoops at a local park.  Be creatively deliberate about staying active, which is sure to help avoid holiday weight gain.  Our family likes to take the opportunity of extra time off that holidays allow to do some fun activities together.

Great, Healthy Homestyle Recipes
If you are still looking for that special dish to complete the Thanksgiving feast, I have a cookbook that has not failed me one time.  Every time I make a dish out of this cookbook, my guests love them.  The cookbook is More Healthy Homestyle Cooking: Family Favorites You’ll Make Againand Again by Evelyn Tribole, MS, RD.  She has the original Healthy Homestyle Cooking and the Healthy Homestyle Desserts cookbooks that I keep meaning to get – and this blog post has gotten me to finally purchase them.  Unfortunately, I couldn’t find new books, as Amazon only could find me gently used versions and I was unable to get a hold of Evelyn before this post published.  But I am sure the recipes in the first one are as good as the second, but I will be sure to report back to you with my thoughts. 

What I like about Evelyn’s More Healthy Homestyle Cooking cookbook is that she makes several excellent suggestions to make a homestyle recipe healthier while at the same time, minimizing the loss of good taste and flavors.  That’s the key right there.  Living in Texas, many people I know are always on the lookout for good homestyle recipes that are also healthy.  If this is you, consider Evelyn’s cookbooks.

Here are a couple of her recipes:

Barley Risotto
1 onion, chopped
4 cups fat-free chicken broth
1 cup quick-cooking barley
1/3 cup chopped pecans, toasted
¼ cup chopped flat-leaf parsley
1 teaspoon finely shredded lemon peel

Coat a large saucepan with nonstick spray and warm over medium heat.  Add the onion and cook, stirring, for 5 minutes, or until tender.  Add 3 cups of the broth and the barley.  Cover and simmer for 25 minutes, or until most of the liquid is absorbed.  Uncover and gradually add the remaining 1 cup broth, about ¼ cup at a time, stirring constantly and letting each addition be absorbed before adding the next (a total of about 15 minutes).  Stir in the pecans, parsley and lemon peel.  Serve immediately.  Makes 6 servings.

Per serving: 176 calories, 7g protein, 29g carbohydrates, 4g fat, 0.5 g saturated fat, 0mg cholesterol, 533mg sodium, 5g fiber.

Homestyle Hint:  To toast pecans, place them in a dry skillet over medium heat.  Cook, shaking the pan often, for 2 minutes, or until lightly browned and fragrant.

Roasted Tarragon-Vegetable Medley
VEGETABLES
3 carrots, halved lengthwise, then quartered
2 medium crookneck or yellow summer squash, cut diagonally into ½”-thick slices
2 portobello mushrooms, each cut into sixths

GLAZE
2 T fat-free chicken broth
1 T dry white wine or fat-free chicken broth
2 teaspoons olive oil
1 T chopped fresh tarragon or 1 teaspoon dried
4 garlic cloves, finely chopped

TO MAKE THE VEGETABLES: Position one rack in the top third and another in the bottom third of the oven.  Preheat the oven to 500 degrees.  Line 2 baking sheets or roasting pans with foil and lightly coat with nonstick spray.

Arrange the carrots, squash zucchini, mushrooms, and peppers on both baking sheets or pans in single layers.  Place the mushrooms with their gills facing up.

TO MAKE THE GLAZE:  In a small cup, combine the broth, wine or broth, oil tarragon, and garlic.  Drizzle evenly over the vegetables.

Roast for 20 minutes.  Reverse the position of the baking sheets so that the top sheet is on the bottom and vice versa.  Roast for 15 minutes longer, or until the vegetables are tender and lightly browned.  Makes 6 servings.

Per serving: 69 calories, 3g protein, 11g carbohydrates, 2g fat, 0.5g saturated fat, 0mg cholesterol, 30mg sodium, 5g fiber.

From my family to yours, I wish you a very blessed, happy and healthy Thanksgiving!

Join Me in Having a 'World Vision' for Child Nutrition

My husband, Jeff, and I have decided to climb Mount Kilimanjaro.  It isn’t as random as you would think.  We both love the outdoors and mountain climbing.  Jeff has climbed at least a dozen 14'ers (14,000 -foot mountains) and I have climbed – about 2.  We originally talked about doing it a year ago, but in all honesty, I chickened out!  (See, Healthy Lifestyle Goals of 2010)  But this time, we have filled out the paperwork and paid our deposit.  So, we’re going.  Our expedition, led by Jeff Evans of MountainVisions Expeditions, is set to depart in August of 2012 and my physical training has begun.  This trip is sure to test me in more than physical ways – mental, emotional and spiritual as well!  I am looking forward to the challenge.  We all need to get outside of our comfort zones to keep growing and learning in life, don’t we?

I can’t even think about going to Africa without wondering how children and families live in other countries.  As many of our children in this country are overfed, others in many parts of the world are starving.  It just breaks my heart to think about a child being born into a reality where there is an inadequate supply of food to grow their young bodies. 

The great news is that we can help!  Jeff and I have partnered with World Vision, “a Christian humanitarian organization dedicated to working with children, families, and their communities worldwide to reach their full potential by tackling the causes of poverty and injustice.”  They are currently serving 100 countries including Tanzania where we will be going.  In fact, when we go, we are planning to meet our World Vision sponsored child!

Help me help others by donating to our special fundraiser.  Our goal is to raise $10,000 for the food and agriculture fund by next August.  This fund will help provide families with much needed training, tools and supplies to raise and grow their own food.

Depending on your donation, your dollar amount will provide:

2 chickens: $25
5 Ducks: $30
5 Fruit trees: $30
Fishing kit: $40
Goat: $75
Share of a deep well: $100
Sheep: $105
Pig: $195
Alpaca: $360
Dairy Cow: $500
Bull: $715

This Thanksgiving, give thanks by paying it forward and helping another family.  Check out our fundraising page.  Donating through this website is simple, fast and totally secure. It is also the most efficient way to support our fundraising efforts.  All funds collected go directly to World Vision. No funds raised go toward the cost of the climb.



You are welcome to follow us as we have dedicated a blog entirely to our upcoming climb.  The blog is called, “Will Climb 4Food: Overcoming For a Higher Purpose."  Come on over and read about our training progress.  We’re hoping to do some posts on our trek!

FREE WEBINAR THIS THURSDAY: Reclaiming The Dinner Table

Would you like to win 6 months of free dinner meal plans that come with their own shopping lists?  Well, then join me for a FREE webinar this Thursday, November 10, 2011 when I discuss, "Reclaiming the Dinner Table."  Everyone that attends the webinar will go into a drawing to win to use my new recipe dinner plan, "Eat with Angela."  One winner will be drawn.

Here is the information: In today's day and age, many families are completely separated during a time when they should be connecting - during mealtimes. Schedules are tight, so many are eating on the run instead of having that intentional time to stop, relax and enjoy food flavors and company. And we know that the benefits of having family dinners goes way beyond the benefits of nutrition.

If you are ready to make family dinners a priority in your life, join us for a free webinar. Angela Lemond, Registered Dietitian and family nutrition expert will be discussing all the benefits of family dinners in addition to very practical was busy families can make dinners happen at home.

Objectives:
• Understand the long-last benefits that family meal have on children and families
• Explain how mealtimes are a great time to model healthy eating behaviors to children
• Offer practical meal suggestions that will get dinner on the table fast!

Presentation time: 45 minutes
Q&A: 15 minutes

Regsiter today!  There are two times to choose from:

10:00-11:00 A.M. Central Standard Time

8:00-9:00 P.M. Central Standard Time

Post Halloween: Teaching Our Kids the “Why” Behind Moderation

My 4 ½ year old son, Evan, was on quite a roll this morning!  He started off by telling me his leg hurt.  I asked him if he hit it on something and he said no.  I then explained that when his body grows, it can cause his body to hurt sometimes.  He said, “Oh, I know why!  I think I ate too much candy for Halloween.”  I stopped in my tracks and smiled.  “Really?  You think that’s why?”  He said, “Yes.  Mommy, will you give me something healthy to eat?  I need to make my leg feel better.”  I almost fell over.  I explained to him that the foods he ate for breakfast were actually healthy (whole grain waffles, yogurt, orange juice) so that should make his leg feel better soon.

I think Evan remembered me telling he and his sister about how candy can make them feel “yucky” if they eat too much.  I’ve explained that eating some candy is fine, but eating a lot can make them feel sick and can even take some of their “super powers” away.  Even when I thought Evan wasn’t listening, I think that made an impression on him after all.

My kids, Evan & Hannah, about to head out trick or treating!

As parents, let’s remember to tell our children the “why’s” behind being healthy.  Avoid making associations between food and weight or "to avoid getting granny's sugar disease," but instead mention things that matter to them right now.  Evan loves soccer, being strong, smart and running fast.  I tell him that eating healthy foods help him with those things and he gets it.  Get them invested in the healthy lifestyle for their own reasons; it will stick with them for the rest of their lives.  [By the way, he recently started eating broccoli after over 3 years of rejecting it on his plate and now he says it’s his favorite food.  Perserverance in healthy messgaging and exposure pays off!] 

Stick with those positive messages, Mom and Dad.  They are listening even when you don’t think they are.  I was reminded today that my son is listening to me. J

Check out my post last year will give you ideas on what to do with leftover candy: Operation Halloween Candy: The Party's Over! 

Cute Notes for Lunches & Snacks

I was shopping at a local specialty toy store near our home last weekend and came across these super cute notes and stickers especially made for your child's lunch and/or snacks.  I've been using them with the food I send to school for my daughter, Hannah, and she loves them! 

This little 4" x 3" trifold notes and stickers set is such a neat, compact set of "special touches" that  buttons up nicely and can be stored easily in a kitchen drawer.

When you open it up, there are 3 pockets.  I laid out what each pocket contains.  The right side contain the stickers in each pocket and the left side contains the note cards.  On the back of the note cards are lines where you can write your child a special little note or reminder.

You can purchase these online at Chronicle Books.

Make your child smile by sending sweet notes to school that will make them especially look forward to eating healthy. Order these, or you can start simple by just writing a little "I love you" on a sticky note.  What a great way to make them feel special!

Oh My Gourd (OMG)! Super Easy Roasted Butternut Squash

After such a sizzling summer here in Texas, I am really getting into fall festivity.   The weather here is slowly getting cooler and it feels great! I just love going to the market this time of year and seeing all the gourds so beautifully displayed.  The warm colors remind me of the colors of the changing leaves.  Displaying gourds are such an easy way to add to fall to your home décor;  you can put them in nice bowls as a centerpiece for your dinner parties and warm up the room.  When we think of edible gourds, we commonly think of our famous pumpkin.  But zucchini, squash and some melons also get categorized in the gourd family since they fall in the same plant species.  The orange colored varieties like pumpkin, acorn and squash are high in beta carotene, which is a powerful antioxidant. They are also rich in fiber, potassium and vitamin C.

Roasting butternut squash is super easy,
and can be a great fall complement to
your family dinners. 

Butternut squash is a tasty choice that children have a tendency to like because of its mild taste.  There are a lot of great recipes for butternut squash, but they can be very easy to prepare without a recipe.  For a nice roasted taste, all you have to do is cut one butternut squash in half horizontally and put face up on a baking sheet lined with tin foil.  Scoop out the seeds (you can wash and roast them with a pinch of salt..they are edible!).  Brush the squash with margarine, sprinkle with sea salt and a dash of brown sugar.  Roast it in the oven at 375 for 45-60 minutes until the squash is tender enough to cut with a butter knife.  Cut it up into small squares and serve as a side dish, or if you have more time, add it to some cooked quinoa pine nuts, sautéed onion and your favorite spices for a great flavor combination.  If you want to serve it with an interesting flair, present the roasted squash in-tact and stuff the area where the seeds were with other colorful roasted vegetables.

Take advantage of the great fall vegetables to add a nice, seasonal taste to your family dinners.  Food variety is best for overall nutrition and it also exposes your children to more flavors.  It doesn’t have to be complicated.  What’s your favorite easy, but tasty fall recipe?  I’d love to hear from you!

Great Food Products, Nutrition Tools & Resources

Dietitians met for our great, annual conference just one month ago in San Diego, and like I mentioned before, I want everyday, busy families to be in-the-know of what we discuss when we get together and talk food and nutrition.  So, I dedicated three blog posts on my experience while there.  The last two posts I discussed the vision and education that I had, and this last post shares some of the great products and tools that were at the exhibition hall.  These were some of my favorites that were there, so check them out.  (All are active links!)

General Food Products

Stonyfield Farm: my children loved the YoBaby yogurts as toddlers, and we especially like their vanilla yogurt now.

Laura’s Lean Beef: their website has some great, low-fat recipes!

The Laughing Cow: my favorite is the light mozzarella, sun-dried tomato & basil

CalNaturelle Svelte: if you're looking for a good, dairy-free, high protein beverage that is low in sugar, CalNaturelle Svelte is a great option.  The spiced chai is very tasty!

Silk: overall great soy products, but I like the Vanilla soymilk the best for taste and nutrition quality.

General Mills: great choices overall, but I really like their Cascadian Farm line of products.  Many of them have <10 grams of sugar per serving and at least 3 grams of fiber.

Beanitos: great-tasting chips derived from beans, are high in fiber, low in saturated fat and gluten-free.  I like the black bean flavor!

Daisy: did you know that just 1/2 cup of cottage cheese has 14 grams of protein?  The low-fat Daisy brand cottage cheese has such a great taste.  You can mix it with some fresh berries for a quick, nutrient-rich snack.



GoodBelly makes a special probiotic drink
for kids that is great, especially when they
are on antibiotics.

Fuctional Foods

GoodBelly: a dairy-free probiotic drink (juice) that contains a proprietary Lactobacillus plantarum 299v strain that survives the acidity of your stomach acids.  It's a great product for young children because the juice is extra tasty, which assures ingestion.  The website has a great, short video to show how probiotics work and benefit the body.  Take their 12-day Good Belly challenge!

Yakult: a small 2.7 ounce milk-based probiotic drink that contains Lactobacillus casei Shirota, which has some great science behind it for digestive health.

Gluten-Free Products

Udi’s: overall, they have the best-tasting, gluten-free breads and grain products on the market.

Kinnikinnick Foods: good tasting, what I call "sometimes" foods, baked products that are all gluten-free

Amy’s Kitchen: quality vegetarian (many are vegan, some contain cheese) convenience foods; their gluten-free frozen pizzas are very good!  Note: not all of their foods are gluten-free.  Look for their gluten-free label.

Ian’s Natural Foods: great line for kids with food allergies and celiac disease; the gluten-free chicken nuggets are well-received by children and the ingredients are wholesome. 

Organizations and Associations

National Dairy Council: excellent website with great resources on lactose intolerance, dairy nutrition and childhood nutrition in general.  Their FuelUpToPlay60 campaign with the National Football League has been making a great impact on the health education.  I got to witness it in action here in Dallas.

National Beef Council: their beef nutrition site is full of great nutrition information.  The old thought that you have to give up beef to be healthy continues to die a very slow death.  Check out their 29 cuts of lean beef fact sheet.  Great info!

U.S. Potato Board: did you know that potatoes are one of the cheapest, most nutrient-rich natural foods for the price?  Potatoes have gotten such a bad wrap and unfortunately, it's because of the fatty toppings that are put on them. 

California Strawberry Commission: did you know that the majority of our strawberries come from California?  Both potatoes and strawberries contain more vitamin C than oranges.  Why did oranges get the vitamin C label?  No fair!

Gluten Intolerance Group of North America: I highly recommend joining a local GIG (gluten intolerance group) if you or a family member is gluten intolerant or has celiac disease.  Chances are, there is a group near you.  Although I don't advocate that everyone try a gluten-free lifestyle like this group promotes, I do think their website is a great resource for those that need it.  They have a great restaurant search.

Dole Nutrition Institute: they have great information on the power of produce; they also have a great kid-friendly section.

Nutrition Tools & Programs

Healthy Steps by Jokari: Healthy Steps is the maker of very helpful portion guidance kitchen gadgets that are very practical.  As you can see, I like to use the word "guide" instead of control.

Nourish Interactive: check out Chef Solis as he teaches kids about good nutrition.  This is one of the best, free nutrition educational websites I have seen.  Lesson plans are categorized by age.

Supermarket Savvy: this site is chocked full of brand names of foods based on your nutrition interest; you can join and have access to up-to-date food product information.  Check out their virtual supermarket!

Papayahead, Inc.: this website has a meal planning database that is FREE and will generate your own grocery list.

Disclosure: I have done compensated work with Heatlhy Steps on creating nutrition education videos.  But everything listed here are my own personal recommendations and not paid advertising.

Nutrition Education Highlights For Families

If I was a mother trying to feed my family healthy, but wasn’t a dietitian, I would hope that someone would give me the highlights of what dietitians talk about when they get together!  Well, here you go, part 2 of highlight series on the ADA Food & Nutrition Conference & Expo (FNCE).  If you missed the vision that was imparted on us, check out my first post, Vision: Do You Have It?.  This post discusses just some education sessions that apply to families.  Truly, I could do a 20-part series on everything because really everything ties back to families, doesn’t it? 

Since I have nutrition specialties in digestive health and immunology, I have a separate section on that for those families that may have a child or family member with a chronic condition.  I am always looking out for you!

GENERAL

Food processing.  There isn’t an official definition for processed foods – anything that has been done to get your food to your table is processing, really.  However, we all agree that minimally processed foods are usually the best choice.  But do know that some processing has been shown to be beneficial.  For instance, our fortification process of grains in the U.S.  has virtually eliminated illness and death associated with B-vitamin deficiencies like pellagra and beriberi.  When you get technical with the words “processed foods”, you do get foods that I recommend for busy families like bagged salad, pre-cut veggies and even dried fruits.  Don’t be completely averse to the reference of processed foods, but instead focus your attention on minimization.


Create a short video showing how
you build a healthy plate with fruits
and veggies on a budget and you
could win some serious cash for
your family!

Update on MyPlate.  The MyPlate website is getting even more full of practical applications for families.  There is an entire section on eating healthy on a budget, you can analyze your own diet quality and you can get personalized plans for each family member.   Anyone want to participate in the MyPlate Fruits and Veggies Video Challenge?   They are giving a lot of cash for prizes out on this one!  There will be 3 winners picked to win $1500, 3 for second place that will win $1000 and 3 “Popular Choice” winners that will each receive $500.

Farm to School Initiatives.  This is a super cool trend that is spreading (not fast enough) across the US.  California is a really good example of how connecting children to food at the farm level grows their appreciation for foods.  I sent an e-mail to my daughter’s school foodservice manager encouraging them to do something in this arena.  Even if you can get them to do a field trip to a local farm, this will give kids a bit more insight than just seeing food on their plates.  Go to the USDA Farm to School site for more information on these type of programs.

Digestive Health and Other Conditions

Gluten-Free (GF) Diets.  There was some interesting investigation presented on current gluten-free products currently sold in the U.S.  Here are the highlights and recommendations:
•Whenever possible gluten-free consumers should choose labeled gluten-free grains, flours, & products made from them.  Even GF flours such as buckwheat, soy, sorghum and millet have been shown to have 29-2900 ppm of gluten!
•When choosing processed foods not labeled gluten free consumers should look for 6 ingredients on the food label, namely wheat, barley, rye, oats, malt, & brewer?s yeast; for starch, starch, & dextrin.  Glucose syrup, dextrose, maltodextrin, caramel color, & sugar alcohols that contain wheat must have wheat listed in the ingredient label under FALCPA. (Even when derived from wheat or barley these ingredients are exceedingly unlikely to cause an otherwise gluten-free food to contain 20 ppm or more gluten)
•While gluten-free foods may be allowed to contain < 20 ppm gluten, the vast majority of products tested by Gluten Free Watchdog contain < 5 ppm gluten

Irritable Bowel Syndrome.*   Gerard Mullin, MD, Associate Professor at The John Hopkins Hospital, presented some current research on irritable bowel syndrome (IBS) and it looks very promising:
• Nutraceutical supplements such as peppermint oil, STW5 and melatonin may be helpful to control IBS symptoms• Commercially available herbal preparation STW 5: bitter candytuft, chamomile flower, peppermint leaves, caraway fruit, licorice root, lemon balm leaves, celandine herbs, angelica root, milk thistle fruit.• Elimination of “FODMAPs” may help a subset of IBS patients with small intestinal bacterial overgrowth [The acronym, ‘FODMAP’—Fermentable Oligo-, Di- and Monosaccharides and Polyols—was coined to describe a previously unrelated group of short-chain carbohydrates and
sugar alcohols (polyols). They comprise fructose, lactose, fructo- and galactooligosaccharides (fructans, and galactans), and polyols (such as sorbitol, mannitol, xylitol and maltitol).
• Probiotics (VSL #3 showed great results) appear to control IBS symptoms.

Inflammatory Bowel Disease (IBD).*  The great GI dietitian queen herself, Dr. Laura Matarese, RD, presented on functional and superfoods for IBD.  There was some decent research on things such as high levels of omega-3’s, curcumin, probiotics and diet.  For those that are interested, let me know and I could discuss these with you. 

Update on autism and diet.  Dr. Timothy Buie, Assistant Professor of Pediatrics at Harvard Medical School presented an accumulation of current studies and recommendations on autism and diet.  This is the take home as of now per Dr. Buie.   Current studies, including survey studies from complementary providers do not support diet changes for the treatment of autism (*Note: Current studies do suggest that 5-8% of pediatric patients may have food allergy). Some individuals with history consistent with food sensitivity may merit testing or trial of diet.  However, available research data does not support the use of a casein-free diet, a gluten-free diet, or combined gluten-free, casein-free (GFCF) diet as a primary treatment for individuals with autism.  Could GI issues CAUSE autism? Environmental/nutritional factors modulating genetically predisposed individuals.  GI inflammation where some body processes (colitis, allergy, infection) release chemical or immune mediators that affect brain function.  Further studies need to be done.

* If you are interested in trying some of these supplements or nutraceuticals, do check in with your physician and your local registered dietitian first.  They can advise you if any therapies are right for your particular situation and specifically how to implement them if at all.

My last post in this recap series of the dietitian’s conference will be food products and tools that were presented in the exhibit are – that I thought were the best.  Don’t miss it!

Vision: Do You Have It?

Talk about vision, check me out with The Laughing Cow
at ADA FNCE 2011.  The exhibits were fun!

I am feeling pumped up after attending the 2011 American Dietetic Association Food & Nutrition Conference & Expo in sunny San Diego, California!  I was able to meet some of my fellow nutrition bloggers for the very first time and it was wonderful.  Be sure to check out some of them that I posted on the Mommy Dietitian Facebook page.   The main things that I took back to my home base in Plano, Texas are more vision, education and tools for my passion in nutrition care and education.  Today, I want to discuss vision because it is so vital in achieving our life's goals.  As moms, dads, aunts, uncles and grandparents, we are the visionaries for our family.  Things don’t just happen – we must start with a vision for what we want out of life.

Dr. David Katz delivered a very powerful message on the impact of healthy lifestyle that was communicated partly in poetic dialogue.  It was a very unique to say the least!  He gave some amazing statistics that surely resonated with me:  If everyone adopted a healthy lifestyle, we could reduce heart disease by 80%, diabetes by 90% and cancer by 60%.  As health professionals, we must have a mutual vision to dedicate ourselves in reducing these killer diseases.



Nancy Brinker is an excellent example of a person with vision.



You have got to hear Nancy Brinker share her vision behind her organization  – you may have heard of it? J – The Susan G. Komen For a Cure.  She is bringing her dying sister’s wish to reality when she said to here, “Please do all you can so no more women die from this disease.”  Look at the organization today - a global leader in the war on breast cancer that has investing more than $1.9 billion since its inception in 1982.  As dietitians, we all are striving to optimize health through proper nutrition.  What if we all had vision like her? My professional vision is to provide families with very practical tools to feed their families well and lead a healthy life.  As a mother, I understand the struggles and downward pulls of life, so my vision is driven by that identification with the average family out there.  My personal vision for my family is to model a healthy, balanced lifestyle for my children with the hopes that they follow in my footsteps.  I purposely and actively make decisions everyday in order to achieve that vision for my family.

What is your motivation for the goals you have in life?  For your family?  It must be something deep inside – like Nancy Brinker’s story - that gets to the core of who you are from an emotional past experience or a personal story that drives your passion.  Ask yourself – what is it?  When it comes to feeding your family well and living an active, healthy lifestyle, I always encourage people to envision the next 20 years forward to see where you want to be.   Imagine that vision over and over, believe that it is indeed possible - and move forward with actions that will make your vision a reality in your life.   

Tap Into THE Source of Nutrition From Your Home





Don't worry.  This is not a vain effort to market myself. J   Actually, dietitians from all over the country, including me, will be converging at the annual national dietitian’s convention and exhibit starting this Saturday, September 24th.  It is the 2011 American Dietetic Association’s Food & Nutrition Conference and Expo  and it will be held in San Diego, California this year.  The opening session will begin with an inspirational talk from Nancy Brinker, founder of the Susan G. Komen for the Cure.  Other notable speakers include  David Katz, MD,  Yale University Prevention Researcher, Chief Science Officer of the NuVal nutrition scoring system and the editor-in-chief of the Childhood Obesity Journal; and Jack Canfield, author of Chicken Soup for the Soul.  These lead speakers will primarily discuss ways we can empower the public to live healthy lives.  The breakout sessions will vary greatly in nutrition topics from clinical nutrition for disease management to childhood nutrition to a myriad of wellness and culinary discussions.  They will also have one of the largest food and nutrition product exhibitions where I will sample new foods and learn about great new ways nutrition professionals can keep people healthy.

I am especially excited to share the newest nutrition research, newest food products and wellness tools on the market with you!  There are 3 ways you can track with me:

·         Follow me on Twitter and you can get real-time comments as I attend my favorite sessions

·         Keep an eye on my Mommy Dietitian Facebook page where I will recap each day that I am there

·         Or, just wait until I return on September 27^th and wait for my next blog post where I will summarize the “best of the best” information I gathered while attending the conference.

I want you to be in-the-know when it comes to reliable nutrition information.  Feel free to take a look at the program review and comment below, or shoot me an e-mail at angela@angelalemond to let me know which topic you would like to know more about.  You can check out some of the hot topics that will be at the conference, which interesting to you.  If I hear from you, I may just try and make a point to attend that session!

Cheap & Healthy on a Budget: Recipes + Tips

With the state of the economy right now, times are financially tough for many families.  Healthy, quick and family meals can continue inexpensively with some creative planning.  I like to call that "Budgeating." 

I sent a request out for cheap, healthy and quick recipes and I appreciate those who sent them in!  Here are a few feature recipes that you might want to try.  All of them are under $10 and serve four people.  Be sure to check out my cheap food tips at the end of this post.

Chicken Tacos with Salsamole
Elizabeth Ward, MS, RD
Boston, MA

Ingredients
1/2 teaspoon salt
pinch of each: fresh ground black pepper, crushed red pepper, dried thyme, dried rosemary, onion powder
1 1/2 pounds skinless, boneless chicken breast
8 (8-inch) whole wheat tortillas
"Salsamole" (1 cup salsa + 1 cup guacamole)


Directions
Heat the grill, or coat a 12-inch skillet with cooking spray and heat over medium-high heat.  In a small bowl, combine the salt with the pepper, red pepper, thyme, rosemary, and onion powder. Rub the chicken with the salt mixture. Grill or bake the chicken for 5 minutes on each side, turning once. Remove from the heat and let rest. Cut into thin slices and keep warm.  To make tacos, spread salsamole on each tortilla, top with sliced chicken and roll up or fold into quarters to eat.  Liz recommends pairing with a nice fruit salad.  I decided to pair it with fresh corn on the cob (cheap if you remove the husks) and some sliced banana and peanut butter to stay under my tight budget.  

Recipe Notes: This original recipe is actually Steak Tacos with Salsamole out of Liz's new book, MyPlate For Moms: How To Feed Yourself and Your Family Better.  But when I went to make the recipe, I could not find sirloin on sale.  So, I prepared it with chicken.  Consider modifying your old recipes or the recipes of others to make stretch your dollar.  Check out her book, by the way!

Whole Chicken Crock Pot
Amanda Wendt
Trumbull, CT

Ingredients
4 teaspoons salt
2 teaspoons cinnamon
1 teaspoon cayenne pepper
1 teaspoon onion powder
1 teaspoon thyme
1 teaspoon white pepper
1/2 teaspoon garlic powder
1/2 teaspoon black pepper
1 large roasting chicken (with pop-up timer if possible)
1 cup onion, chopped (optional)

Directions
In a small bowl, combine the spices.  Remove any giblets from chicken, remove skin and clean chicken.  Rub spice mixture onto the chicken.  When ready to cook, put chopped onion in bottom of crock pot.  Add chicken. No liquid is needed, the chicken will make its own juices.  Cook on low 4-8 hours.  Serve with your favorite beans or rice.  Add a side salad to complete the meal.

Amanda’s Notes: I highly recommend a pop-up timer in the chicken because some crock pots cook faster/slower than others (my crock pot cooks this recipe in 4-5 hours).  And I typically serve this with brown rice or a baked sweet potato and a veggie...broccoli or zucchini are my kids' favorites.  Or a salad. 

Scrambled Egg Pizza
Neva Cochran, MS, RD, LD
Dallas, TX

Ingredients
8 whole eggs
1/4 cup 1% low-fat milk
1/2 cup canned diced Italian tomatoes, drained
1/2 cup canned mushrooms, drained
1/2 cup chopped green bell pepper
1/2 cup chopped onion
1/2 cup shredded mozzarella
1/4 tsp. dried oregano
non-stick cooking spray
2 tsp. canola oil

Directions
Heat a medium saucepan coated with non-stick spray and oil over medium heat. Add onion and bell pepper and cook until just soft. Add tomatoes and mushrooms, turn heat to low and simmer. Beat eggs in a mixing bowl with milk. Scramble in pre-heated skillet coated with non-stick spray until thickened and no visible liquid egg remains. Transfer cooked eggs to a serving bowl or platter and top with tomato mixture.  Sprinkle with cheese. I served it with whole wheat tortillas a bit extra cheese per person, and apple slices for dessert.

Recipe Notes: My friend, Neva, sent me this super cheap recipe (I priced it at $5.21 with the apple slices!) and it's so easy for moms to whip up.  The original recipe called for whole wheat rolls, but I decided to save money since I was already buying the whole wheat tortillas for Liz's recipe.  I also went ahead and used red onions and green bell peppers with this recipe since I was about to make the red beans and rice (see below).  When possible, take your whole week's worth of dinner meals and modify the same why I did to save some cash!

Easy Red Beans and Rice

(this one is mine)

Ingredients
1 pound pre-cooked ham, cut into 1/2-inch chunks 2 (15 ounce) cans red beans, drained
1/2 cup chopped green bell pepper
2 (10 ounce) cans rotel tomatoes with green chiles
3/4 cup chopped red onion
2 cups cooked brown or wild rice

Directions
Combine all ingredients in crock pot. Cover and cook on LOW for 5 1/2 to 6 hours.  Serve over hot, cooked rice.  Serve with some steamed broccoli sprinkled with lemon juice and a dash of pepper.  Serve with light yogurt topped with fruit.

Cheap By Food Group

Fruits and Vegetables.  My local grocery store often sells  10 bags of frozen vegetables  for $10.  The other day, they had a sale on canned foods where you only pay 26 cents for 20 cans!  You have to watch the sales and then buy in bulk when able.  But remember, frozen is about equal to fresh (sometimes fresher) on nutrient quality and low sodium canned vegetables and canned fruit in their own juices are just a close second.  You can often buy bags of beans for less than $1.  Consider searching out a produce co-op in your local area or visiting your local farmer’s market.  Locally grown produce usually contains superior nutrient quality since it’s farm to plate distance is shortened, and you get to support your local farmer.  If your funds are really tight, government coupons or WIC cards encourage for the purchase of produce items.

Grains.  Make your own breads!  Make your own pancakes by adding half whole wheat flour.  Start your day off with a big batch of steel cut oatmeal in the crockpot.  Purchase things such as wild rice, whole wheat couscous, brown rice and barley in bulk or in the bags versus the boxed varieties.  Cook them in large quantities and eat them throughout the week.  Add these grains with beans, top with a low-fat cheese – serve with a side salad or frozen veggies for a super easy and nutrient-rich meal!

Dairy.  Generic brands of milk are often cheaper.  Look for dairy items that are on sale.   Blocked cheese is cheaper than the pre-shredded.  Purchase yogurts in the larger

Protein foods including meat, chicken, fish, soy, nuts, seeds and beans.  Bulk, bulk, bulk.  Remember that 3-4 ounces is a portion – decreasing portion sizes for each family member is a huge cash saving!  For seafood, shop ethnic grocers such as Asian stores, as they have a tendency to have cheaper prices.  Look for frozen bags and canned seafood on sale. 

General Cheap Tips

Be Flexible. Maybe your favorite food items are out of your budget.  Remain patient and there will come a sale.  Explore other foods.  You might find something you like better!  And the more variety we have, they better nourished we are.

Plan Ahead. Shop for your groceries one full week in advance in order to avoid the eating out trap. Eating out excessively leads to both budget and belt busting every time!

Bulk and freeze. This will not only save you money, but will also save you time – two precious commodities these days. Free resources for doing this can be found at http://www.menus4moms.com/bul k/index.php and http://bulkcooking.com/. Be sure to choose the healthy recipes!

Grow your own garden. Again, eating on a budget demands that flexibility! What a fun thing to do with your children. Don’t have enough room outdoors? No problem. Many people are growing all kinds of produce indoors. Check out an interesting article found on Bella Online – The Voice of Women: http://www.bellaonline.com/articles/art15693.asp.

Brown bagged your lunches. Many of these components not only save you money, but they also help you stay on track with your healthy lifestyles. You can bag healthy food items that go on sale or even eat leftovers from last night’s dinner.

Be on the lookout for sales and good coupons. Grocery stores have weekly specials that can be found in a saver book located at the front of the store. You can also shop for coupons online at websites such as http://www.coupons.com/, http://www.couponsurfer.com/ and http://www.smartsource.com/. Consider taking a look at the coupons to help plan your weekly menu. You can search for recipes by ingredient at websites such as http://www.fruitsandveggiesmorematters.gov// (under Recipes) and http://allrecipes.com/search/ingredients.aspx.

Do you have great ideas to save money on food?  Please share!