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Picnic tips: guiltless, good food

May 25, 2011 By Lori Drummond, RD, LD Leave a Comment

The following article from RD411.com is a great overview of how to enjoy healthy AND enjoyable food this summer as you entertain, or simply want a great meal for yourself or your family.

By Jason Machowsky (MS, RD, CSCS)

Memorial Day, Fourth of July, Labor Day, family reunions, and picnics with family and friends all bring to mind a great tradition—barbecues. Grilling and barbecues are an excellent way to kick-start a healthy spring and summer by making a few adjustments to the typical fare of hamburgers, hot dogs, mayonnaise-soaked salads, and chips.  Before lighting that fire and tying on your “Kiss the Cook” apron, consider these healthful tips for guiltless grilling.

Marinate leaner cuts of meat for more flavor with less fat. When going down the meat aisle deciding what to grill, forego the traditional idea of hot dogs and hamburgers for affordable, leaner cuts of meat.

The following cuts are leaner than 95% lean ground beef:
    * Eye of round roast
    * Top round steak
    * Bottom round roast
    * Top sirloin steak
    * Round tip roast

A few other options, which are slightly higher in fat and calories but packed with flavor, include:

    * Flank steak
    * Tri-tip roasts

Of course skinless chicken breast and turkey breast are great options as well.  Try using this honey-based or Worcestershire-based marinade for beef or poultry, courtesy of AllRecipes.com.

Replace excess fat with a dash of spice and creativity
If you still want some good, old-fashioned burgers, consider going with 95% lean meat (beef or turkey) and adding different ingredients and spices to provide flavor without the fat.

Options include:

    * Ground cherry or prune pulp (ground up cherries or prunes)
    * Tomato products
    * Mashed avocado
    * Egg whites with some bread crumbs and vegetables

Restaurants have found replacing up to one fourth of the ground beef with cherry or prune pulp maintains the flavor, texture, and moisture of the burger, while adding valuable nutrients and lowering the fat.

Great vegetables and spices to use when making your own burgers include:

    * Chiles
    * Onions
    * Garlic
    * Pepper
    * Rosemary

You can use almost any spice. Consider making Thai, Indian, or Mediterranean burgers, or your own homemade black bean veggie burgers recipe courtesy of AllRecipes.com.

Know that grills are for more than meat
Fish and vegetables are fantastic, healthy options for the grill. You can cook heartier fish, such as salmon or tuna, directly on the grill or cook more tender fish, such as tilapia, sole, or catfish, in an aluminum foil packet with a good spicy rub or lots of aromatics, such as herbs, lemon, or
orange.

Here are a few great recipe ideas, courtesy of AllRecipes.com:
Grilled Salmon
Halibut With Zesty Peach Salsa
Grilled Tilapia With Mango Salsa
Marinated Tuna Steak

The natural sweetness and flavors that come from grilled vegetables are unmatched. Besides corn, here are some other great vegetables that you can grill with just a light brush of your favorite oil, balsamic vinegar, and spices:

    * Eggplant
    * Red, yellow, and orange peppers
    * Red onion
    * Portobello mushrooms (you can make mushroom “burgers”)
    * Sliced sweet potatoes (really good)
    * Zucchini
    * Sliced beets
    * Endive

Choose better toppings
Adding cheese, bacon, mayonnaise, ketchup, and fried onions can practically double the calories and more than double the fat of your average burger and bun.

Here are some healthy substitutions to keep the flavor and texture of popular burger toppings, but without the added calories and fat:

    * Use lots of fresh vegetables, such as crispy lettuce, juicy tomatoes, and flavorful red onion
    * Add some spice to your burger with mustard or jalapeños
    * Try using avocados, which will give you some healthy fats along with a creamy consistency similar to cheese
    * Consider using more flavorful cheeses, such as sharp cheddar or aged Parmesan, so you can get more flavor with less cheese, as well as fewer calories and less fat
    * Replace bacon with Canadian bacon to save about 100 calories and 9 grams of fat/ounce, according to CalorieKing.com
    * Serve some warm toppings, such as caramelized onions, mushrooms, or spinach cooked in a little bit of butter or olive oil

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Filed Under: Shop/cook Tagged With: diets, Shop/cook

Vegetarian sports stars? Yes!

May 23, 2011 By Lori Drummond, RD, LD Leave a Comment

There is always surprising news that comes my way as I read about the nutrition habits of notable people.  Perhaps you’ll find the TheDailyMeal.com article below by Yasmin Fahr to be as intriguing to you as it was for me…………

The words “professional athlete” bring to mind toned bodies, strength, endurance … and incredibly large appetites. The average fan would naturally assume that the diets of athletes like Olympian Carl Lewis and slugger Hank Aaron include a lot of meat as a source of protein and bulk for their strong-bodied machines.

But that’s not necessarily true. In fact, more current and former professional athletes than you would think have given up animal proteins and turned to a variety of alternative veggie-based diets instead.

Who, you ask? Carmelo Anthony, New York’s most recent sports star, turns to vegetables when he’s on a diet. Legendary boxer now turned TV host and pigeon-owner Mike Tyson is a recently converted vegan (yes, it’s true!).

Slideshow: 10 Vegetarian Athletes

Former NBA star Robert Parish chose to chow down on vegetables before slam dunking for the Celtics while two of the greatest female tennis players in history (Billie Jean King and Martina Navratilova) are also both veg-heads. But the list does not end there, and includes multiple hall-of-famers and rising stars alike.

For those of you who are looking for inspiration to follow a meat-free diet and want a famous role model, or for those of you who just want to see who else is on this list, see The Daily Meal’s list of more vegetable-loving athletes.

The list:

• Hank Aaron

• Carmelo Anthony

• Robert Parrish

• Joe Namath

• Billie Jean King

• Mike Tyson

• Ricky Williams

• Tony Gonzalez

• Prince Fielder

• Carl Lewis

• Desmond Howard

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Filed Under: Nutrition

Get healthy, one grain at a time

May 23, 2011 By Lori Drummond, RD, LD Leave a Comment

The article below is by Dr. Gabe and Diana Mirkin  (DrMirkin.com).  With so many people struggling with digestive problems, these tips can provide a much-needed infusion of information that can help give the body more of what it was designed to consume.

 

Once you decide to add whole grains in your diet, you will find that you have lots of choices. Some of the names may seem confusing at first, but most of the whole grains are interchangeable in recipes. All of the whole grains have bland, neutral flavors and can be used any way you would use pasta or white rice. You can add them to soups, top them with your favorite chili or pasta sauce, or use them to make hearty salads.

They are also delicious as hot breakfast cereals or in rice-pudding type desserts. Many of the recipes in the next section call for cooked whole grains. Follow the directions in this chapter and keep a variety of cooked whole grains on hand in your freezer, ready to make your own healthy “fast food”.

Where to Find Whole Grains –  Most larger supermarkets carry wild rice, barley and brown rice. They may all be in the section with white rice and pasta, or you may find barley in the international section (with Jewish specialties) and wild rice in the gourmet food section. Your supermarket may have a health section with various other whole grains (the selection varies widely from store to store and region to region.) You will probably need to go beyond your supermarket to find some of the less common whole grains such as kamut or oat groats. Try the health-oriented food stores, specialty gourmet shops, and food co-ops in your area. You can shop for whole grains online, but shipping costs tend to be high.

How to Store Whole Grains –
Uncooked whole grains keep a long time in canisters or other airtight containers. If you plan to store grains for several months, use containers made of glass, metal or hard plastic to avoid insects. They will keep even longer if you store them in your refrigerator or freezer.

Cooked whole grains should be refrigerated and will keep about a week in a covered container. If you don’t plan to use them up in a few days, put leftovers in portion-size freezer containers or plastic sandwich bags and freeze them. They are ready to serve after a minute or two in the microwave.

How to Cook Whole Grains – 
You can ignore the instructions on packages of whole grains and use whichever method you prefer from the choices on the next few pages. You do not need to rinse or presoak whole grains. The first time you cook a new grain, check them 5-10 minutes before the end of the cooking time to make sure they are not getting mushy. If they aren’t tender enough to suit you at the end of the recommended time, cook a little longer.

You can cook whole grains in plain water, but using bouillon or other flavored liquids gives them a flavor boost. You can use bouillon cubes, granules, liquid or paste; make up the required amount of liquid following the directions on your brand of bouillon. Grains cooked in vegetable or chicken flavored bouillon will have a neutral flavor that can be used for any purpose: breakfast cereal, main dishes, salads or desserts. If you use plain water or if your bouillon does not contain salt, add a little salt to your taste. Whole grains cooked without any salt will taste flat.

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Filed Under: Nutrition

Coping with wheat intolerance

August 4, 2010 By Lori Drummond, RD, LD Leave a Comment

Wheat intolerance (allergic response)

An allergic reaction is somewhat like a case of mistaken identity by your body’s immune system.

Normally, your immune system generates antibodies to protect your body against bacteria, viruses or toxic substances. If you have wheat allergy, however, your body generates an allergy-causing antibody to attack a certain protein found in wheat. Simply put, your immune system has mistakenly identified this protein as something that could harm you.

Once your body has developed an allergy-causing antibody to a particular agent (allergen) — in this case, a wheat protein — your immune system has been rewired to destroy it. That’s why, when you eat wheat, your immune system mounts an attack.

There are four different classes of proteins in wheat that can cause allergies: albumin, globulin, gliadin and gluten. Any of them can cause an allergic reaction.

Sources of wheat proteins

Some sources of wheat proteins are obvious, such as bread, but all wheat proteins — and gluten in particular — may be used in a number of prepared foods. Foods that may include wheat proteins include:
 
• Breads
• Cakes and muffins
• Breakfast cereals
• Pasta
• Couscous
• Crackers
• Beer
• Hydrolyzed vegetable protein
• Soy sauce
• Condiments, such as ketchup
• Meat, crab or shrimp substitutes
• Coffee substitutes
• Meat products, such as hotdogs
• Dairy products, such as ice cream
• Natural flavorings
• Gelatinized starch
• Modified food starch
• Vegetable gum
 

If you have a wheat allergy, you may also be allergic to other grains with similar proteins. These related grains include barley, oats and rye.

If you struggle with wheat protein intolerance(s), avoiding or limiting the above foods will decrease inflammation in the body, help keep weight off and help you to feel better overall.

Try grains or grain-like products new to you such as (to read more go to http://www.livrite.com/wholegrains.htm) :

1. Kamut – a relative of wheat that reportedly tastes better than wheat and is nutritionally superior.
2. Quinoa – not a grain but related to beets and spinach.  It is known for it’s light taste and easy digestion, it is high in vitamins and is a complete protein having all 8 amino acids.
3. Amaranth – a grain with complete protein and with content as high as 12 – 17%; high in fiber; studies link to its ability to lower cholesterol.
4. Spelt – a complete protein and a relative of wheat; known for its easy digestion.
5. Rice – non-allergenic and gluten-free, complex carbohydrate with vitamins and minerals

Sources:
MayoClinic.com. Wheat allergy; Causes.  http://www.mayoclinic.com/health/wheat-allergy/DS01002/DSECTION=causes.  Accessed Aug. 2010
Wheat and joint pain. Dr. Nathan Wei. http://www.arthritis-treatment-and-relief.com/wheat-and-joint-pain.html Accessed Aug. 2010
Nutrition facts about rice. http://www.rice-trade.com/rice-nutritional-facts

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Filed Under: Nutrition Tagged With: allergies, bread, Digestion, gluten, gluten-free, wheat, whole grain

Proven tips to cut risk of colon cancer

July 27, 2010 By Lori Drummond, RD, LD Leave a Comment

An apple a day might keep the doctor away. But preventative measures will definitely help to keep colon cancer away.

Colon cancer is the third-leading cause of cancer death for both men and women, following lung and breast cancer. Colon cancer shortened the lives of an estimated 50,000 people last year. Certainly, no one wants to hear such grim news.

Students tour "colon cave"

There is good news, however. Colon cancer is one of the most preventable types of cancer. Early detection saves lives. Colorectal cancer often produces symptoms at an early enough stage to make it treatable. Successful treatment, however, depends on early detection.

Rate your risk, since anyone can get colorectal cancer. The risk factors include:

• Family history of colorectal cancer
• Personal history of polyps or inflammatory bowel disease
• Being over 50 years of age
• Cigarette smoking
• Diet low in fiber; diet high in red meat and processed meat
• Alcohol consumption
• Lack of physical activity
• Substantial consumption of alcohol (more than 3 drinks per day)
• Body fat, particularly excess fat around the midsection [Read more...]

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Filed Under: Nutrition Tagged With: Cancer, Clinical nutrition, colon cancer, Education, fiber, meat, prevention, Vegetables

Cancer prevention: it’s all-ium in the family

July 10, 2010 By Lori Drummond, RD, LD Leave a Comment

By Lori Drummond, R.D., L.D.

When it comes to making healthy food choices, the family of vegetables known as alliums are some of the healthiest foods we can eat. Allium is the Latin name for garlic.  The allium family includes onions, garlic, leeks, shallots and chives.  In fact, alliums are closely related to grass.  Many cultures, including the American culture, use these vegetables to spice up dishes to make them wonderfully delicious.  They contain beneficial sulfur compounds that give them their distinctive flavor and aroma, as well as properties that fight cancer.

Onions

Onions (Allium cepa), are known as one of the oldest vegetables to man and is a cousin to garlic.  Used by ancient cultures such as the Egyptians, onions contain cancer-fighting compounds including a flavonoid known as quercetin.  Studies by the National Cancer Institute have shown that “onions may inhibit the growth of cancer cells, especially cells of the gastrointestinal tract and leukemia cells, possibly by virtue of their quantities of flavonoids, including quercetin [which is not destroyed by cooking or freezing], and their content of coumarin and ellagic acid.” (1)  Onions have strong anti-inflammatory properties. They are also a good source of dietary fiber, vitamin B6, folate, potassium and manganese, and an excellent source of vitamin C. (6)

Garlic

Garlic (Allium sativum) is native to Central Asia and has long been valued for its culinary and medicinal properties. The strongest-tasting member of the family, garlic is a hardy perennial, whose bulbs are divided into cloves. Volumes have been written on this wonderful allium that is packed with an excellent source of manganese, vitamin B6, vitamin C. It is also a good source of selenium, an important nutrient that help the body fight against cancer. (2, 3)  “The powerful sulfur-containing compounds include thiosulfinates (of which the best known compound is allicin), sulfoxides (among which the best known compound is alliin), and dithiins (in which the most researched compound is ajoene)”, according to World’s Healthiest Foods (www.whfoods.org). (2)
These compounds work synergistically in the human body to protect cells against cancer-causing toxins, while inhibiting the growth and spread of cancer cells. The American Institute of Cancer Research (AICR) reports that researchers have discovered mincing garlic and letting it sit uncovered at room temperature for 10–15 minutes before cooking will activate its cancer-fighting phytochemicals. Using garlic in any way adds some of these healthy compounds to your meal, though roasting garlic will not bring out the phytochemicals like mincing does.(4) [Read more...]
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Filed Under: Nutrition Tagged With: Cancer, cancer prevention, Nutrition, prevention, Vegetables

Fighting back against hair loss

June 29, 2010 By Lori Drummond, RD, LD Leave a Comment

Progression-stage categories of hair loss

Hair falling out? Need hair health fast?

This might seem like a weird topic to talk about on a nutritionist’s blog site, however, this topic is based on personal experience. My natural reaction to hair loss is embarrassment.  The more I read, however, the more I realize I really don’t need to feel that way.  And so I became motivated to find the solution.

I’ve been told by some there are no real solutions and that I should just get some Rogaine for women and learn to live with it. “After all it is probably just genetic.” Arrgghhhh! Well, I relented and I did just that and it has seemed to help some. But I’m not looking for a Band-aid, I want to get to the root of the problem. No pun intended!

You see this problem with hair loss has been going on now for a couple of years and I’ve noticed it’s been increasing. My hair is getting thin enough now that the loss is noticeable to me. Fortunately, my curly locks help to hide it.

I saw my dermatologist today who very frankly recommended I take supplements of folic acid, biotin, and vitamin B12 which are known to support hair health. I knew these were important nutrients to consume and I do eat foods with all of these nutrients and take the Vitamin Code for Women multivitamin by Garden of Life.

When I questioned him about this, however, he said it’s very likely that I wasn’t getting enough of these nutrients.  And so, I searched for a pharmaceutical-quality supplement containing folic acid, biotin and Vitamin B12.  That’s when I found Garden of Life’s Raw-B Complex, a vegetable-based product that supplies each of these nutrients.  I was particularly pleased with the affordable price.

In my searching, I found a great article that I felt worth sharing that discusses the causes of hair loss. Click here to read the article.  What I learned is that there are many reasons for hair loss and that can include nutrition deficiencies, hormonal imbalances and menopause.

If you’re also having a “bad hair” day, month or year like I have, start by eating a balanced, plant-based diet that includes moderate portions of protein-rich foods — the more organic, the better. Avoid or limit refined foods with added sugar, saturated fats and high sodium. Drink plenty of clean water and give up the soft drinks. Reduce your stress and increase your exercise.

I’ve already starting taking suggested supplements and I plan to write more about this journey to solve my “bad hair” year in the near future. Stay tuned.

Lori Drummond, R.D., L.D.

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Filed Under: Medical conditions, Nutrition

Weight management: It starts early

June 11, 2010 By Lori Drummond, RD, LD Leave a Comment

Some research indicates the nation’s obesity rate is beginning to slow. However, there are also signs that the number of children with a high body mass index (the official definitions of overweight and obese) is remaining constant.

Overweight children tend to become overweight adults, so prevention of weight-related illness and disease should begin during childhood. If your child or teen has a weight problem:

  • Seek professional advice from your doctor and a registered dietitian. Together, determine an approach that’s right for the nutritional and developmental needs of your child.
  • Encourage physical activities your child enjoys and make it a family affair. When role models are active, kids are usually active, too.
  • Avoid referring to foods as “good” or “bad.” Let your child know all foods fit into a healthful eating plan.
  • Encourage your whole family to eat healthfully, not just your overweight child. Don’t make your child feel singled out.
  • Fill your kitchen with healthy snack options such as cut fruit and vegetables and low-fat dairy products.

For more information on nutrition and healthy weight information for your child, visit the Nutrition for Kids and Teens and Healthy Weight sections.

Produced by ADA’s Public Relations Team

Lori A. Drummond, R.D., L.D.
 
 
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Filed Under: Nutrition Tagged With: Exercise, Nutrition, Obesity, weight control

Seven myths about veggies

June 11, 2010 By Lori Drummond, RD, LD Leave a Comment

   I came across this informative blog designed for those who are planet conscience and, thus, this well-written article about some veggie myths that need debunking. Find out what you shouldn’t be believin’ and what you should.  It is well worth passing on to those who have those everyday questions I hear so frequently.  Special thanks to the author, Lori Bongiorno, an environmental journalist who shares green-living tips for Yahoo, Green!  –  Lori

.

   (June 1, 2010)  –  Is it healthier to eat raw veggies or to cook them? Is fresh broccoli more nutritious than frozen? Is eating iceberg lettuce a waste of time?

 You may be surprised by the answers to these seemingly simple questions. In fact, there are several misconceptions when it comes to vegetables. The one universal truth is that most of us could be eating more of them.

As summer approaches, we have more vegetable choices than at any other time of year. Here’s a guide to what’s fact and what’s fiction when it comes to eating your veggies.

 Myth: Fresh vegetables are more nutritious than frozen

Fact: Studies show that sometimes you can get more nutrients from frozen veggies, depending on variety and how old the vegetables at your supermarket are. That’s because produce starts losing nutrient quality as soon as it’s picked.

Frozen vegetables are flash-frozen right after harvest so they are preserved at their peak of freshness when they are most nutritious. Your best bet in terms of taste, nutrition, and the environment is still local in-season produce.  When that’s not an option frozen can be a better choice (from a nutrient standpoint) than spinach that takes two weeks to reach your table.    

Myth: Cooked veggies are less nutritious than raw

Fact: It depends on the vegetable. “Cooking destroys some nutrients, but it releases others,” says Marion Nestle, author of What to Eat. It destroys vitamin C and folic acid, according to Nestle, which is why it’s not a great idea to cook oranges.

On the other hand, she says, cooking releases vitamin A and the nutrients in fiber and makes them easier to digest. It’s also easier for your body to absorb more lycopene, a cancer-fighting antioxidant, in cooked tomato sauce than from raw tomatoes.

Steam or roast veggies instead of boiling, which leaches out water-soluble vitamins into the cooking water. [Read more...]

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Filed Under: Shop/cook Tagged With: Education, Shop/cook, Vegetables

Do the math, prevent the gain

June 8, 2010 By Lori Drummond, RD, LD 1 Comment

Here is a simple article to help you balance your bread intake with your weight management goals. You don’t need a genius IQ to manage this topic. Just some self-discipline since good bread is SO good to the taste.

Johns Hopkins University

By Margaret Furtado, M.S., R.D.

Those super-heavy, “all-natural” loaves of bread may look and sound like they’re healthy, but their density signals that they probably contain more calories than most other loaves. Plus, they’re typically made with simple sugars like high-fructose corn syrup, dextrose, and maltose that will add even more calories.

If you’re watching your weight and wondering, “Can I eat bread?”–don’t despair. I’m here to tell you that you really can have your bread and eat it too without automatically putting on weight. There’s a simple rule–the weight and starch connection–that will help you choose a loaf wisely.

What’s the weight and starch connection? [Read more...]

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Filed Under: weight control Tagged With: Nutrition, Obesity, weight control
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