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

   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

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   (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.

Myth: Iceberg lettuce doesn’t have any nutrients

Fact: Iceberg lettuce is mostly water so it’s hardly loaded with vitamins, but a large head does contain small amounts of protein, fiber, vitamins, and minerals.  

You’ll get more nutrients from other greens that have less water such as romaine or butterhead lettuce, but contrary to popular belief, iceberg lettuce does have some nutritional value.

Myth: Local vegetables are always cheaper

Fact: It’s certainly true that local produce can be good for your budget. This is especially true during the peak of harvest when farmers need to get rid of an abundant crop and there is a lot of competition.

However, there are no guarantees. Local food “is not in any way subsidized so you are paying the real cost of producing the food, and the economies of scale are not there,” says Nestle.

Some tips for finding the best deals at your local farmers’ market: Shop at the end of the day when farmers are likely to mark down their prices in order to get rid of their inventory. (Go early in the day if selection is more important than price.) Ask your farmer for a volume discount if he or she doesn’t already offer one. Take advantage of special deals on bruised or overripe veggies. Prices vary from farmer to farmer so shop around before buying.    

Myth: Potatoes make you fat

Fact: Potatoes are virtually fat-free and low in calories. These delicious and inexpensive root vegetables contain a healthy dose of fiber, which can actually make you feel satisfied for longer and help you lose weight.

It’s not the potatoes themselves that make you fat. It’s how you cook them and what you slather on your spuds that can cause you to pack on the pounds.   

Myth: Bagged salads are squeaky clean

Fact: They’re not nearly as clean as you may think. Consumer Reports tests found bacteria that are “common indicators of poor sanitation and fecal contamination” in 39 percent of the 208 packages of salad greens it tested. It didn’t find E. coli 0157:H7, listeria, or other disease-causing bacteria in its samples.

But it’s still a good idea to give greens a good rinse to remove residual soil before eating even if the bag says they’re “pre-washed” or “triple-washed.”

Myth: Farmer’s markets only have organics

Fact: Just because a vegetable (or anything for that matter) is sold at a farmers’ market does not mean that it’s organic.  It still must be certified organic by the U.S. Department of Agriculture for a guarantee that it was grown without synthetic fertilizers and pesticides.

Some farmers will say they are in the process of getting certified, they grow crops without synthetic chemicals but can’t afford the certification process, or they only use chemicals when they have no choice and don’t use them when it’s close to harvest time.  It’s your call on whether you trust that farmer.

Click here to view the embedded video.

Always wash produce

At this point, though, there is no evidence that pesticide exposure can actually cause ADHD, stated the authors of a paper appearing in the June issue of Pediatrics.

Certainly parents and children shouldn’t swear off fruits and veggies, said study lead author Maryse Bouchard, an adjunct researcher in the department of environmental and occupational health at the University of Montreal and at Sainte-Justine University Hospital Centre. However, “I think it’s safe to say that we should as much as possible reduce our exposure to pesticides,” she said.

That would meaning going organic, buying at farmers’ markets and washing fruits and vegetables thoroughly before consuming them, she said.

“I always encourage my families to embrace healthy lifestyles in general,” agreed Dr. Nakia Scott, clinical assistant professor of psychiatry and behavioral science at Texas A&M Health Science Center College of Medicine and a child psychiatrist with Lone Star Circle of Care. “I think it’s much more important that they’re eating fruits, vegetables, nuts and grains instead of sodas and fast foods and I’m not saying that they’re not going to eat any produce because it might contain pesticides.”

Previous research has shown an association between both prenatal and postnatal organophosphate exposure and developmental problems in young children.

But most prior studies have focused on excessive rather than average exposure to organophosphates.

“Organophosphates are one of the most widely used pesticides in agriculture to protect crops and fruits and vegetables,” Bouchard noted. “For children, the major source of exposure would be the diet — fruits and vegetables in particular.”

In their study, Bouchard and her colleagues analyzed data on pesticide exposure and ADHD in more than 1,100 American children aged 8 to 15.
Children with higher pesticide levels in their urine were more likely to have ADHD, the team found.

“The analysis showed that the higher the level of exposure [as measured by metabolites in the urine], the higher the odds of having ADHD,” Bouchard added.

Just how might pesticides harm brain development? According to the authors, high doses of organophosphates may inhibit acetylcholinesterase, a nervous system enzyme. Lower doses of the pesticide may affect different growth factors and neurotransmitters.
The findings, if replicated, may provide another clue into the causes of ADHD, a condition which affects three to seven percent of school-aged children, according to the U.S. Centers for Disease Control and Prevention.

“We do have a fair amount of evidence about other causes of ADHD,” Scott said. “We know that ADHD is a highly heritable disorder. At least one-third of fathers who have had ADHD in their youth have a child with ADHD.”

“There are also prenatal risks such as tobacco exposure and alcohol exposure,” she added. “There’s also a possibility that children who are exposed to high levels of lead prior to the age of six may develop ADHD.”

The Food and Drug Administration is moving toward a more active role in seeing that packaged food consumers have accurate, adequate nutrition labels to guide purchasing decisions.

Please read this article by Andrea Thompson of LiveScience.com – FDA cracks down on defective nutrition labels

If you’d be willing to participate in a simple, 10-question study about how consumers evaluate nutrition labels, please click this link to provide contact information and we’ll send you the survey form.

Thanks for making a difference in your world.

I have two delicious recipes to share with you, one a simple solution for a quick, healthy breakfast and the other, a mouth-watering dish for which the effort is far outstripped by scrumptuous outcome.  Makes three 1/2-cup servings

1/3 cup rolled oats
1/2 cup fortified soy or rice milk
1 cup cooked sweet potato or yam
1 tablespoon maple syrup
1/4 teaspoon cinnamon

Combine all ingredients in a blender and mix until smooth.

Nutrition information per 1/2-cup serving:

Calories: 119
Fat: 1.3 g
Saturated Fat: 0.2 g
Calories from Fat: 10.1%
Cholesterol: 0 mg
Protein: 3.7 g
Carbohydrates: 23.9 g
Sugar: 8.6 g
Fiber: 2.9 g
Sodium: 40 mg
Calcium: 77 mg
Iron: 1.4 mg
Vitamin C: 7.7 mg
Beta-Carotene: 5541 micrograms (5.5 mg)
Vitamin E: 1.2 mg

Recipe from Healthy Eating for Life to Prevent and Treat Cancer by Vesanto Melina, M.S., R.D.; recipe by Jennifer Raymond, M.S., R.D.

Making a lovely dinner for a nice occasion doesn’t require a lot of rich and fatty ingredients. A light white fish dish takes around 15 minutes to bake and it contains heart-healthy omega-3 fatty acids — the compounds that have been associated with lower risk for colon and prostate cancers.

Whitefish Papillote

(Recipe care of American Institute of Cancer Research – www.aicr.org)

White Fish en Papillote
Parchment cooking paper
Non-stick cooking spray
4, 3-oz. white fish fillets (such as Pacific cod, Pacific halibut, striped bass)
4 Tbsp. commercial tapenade, or see recipe below
Juice of 2 medium lemons (about 4 Tbsp.)
1/4 cup white wine (not too sweet, such as Pinot Grigio),
or may substitute with an equal amount of chicken broth or white grape juice.

Preheat oven to 350 degrees.

Prepare four 8” x 10” pieces of parchment paper by spraying with non-stick cooking spray. Place one fish fillet in the middle of each piece of parchment paper. Spread 1 tbsp. of tapenade on each fillet. Top each with 1 tbsp. of lemon juice and 1 tbsp. white wine (or non-alcoholic substitute).

Form a packet around each fillet by folding over sides of parchment paper, forming a tight seal.

Place packets on baking sheet in preheated oven for 10 to 15 minutes for thinner fish, a little longer for thicker fillets. You can test doneness by opening one packet. When fillet has turned opaque, it is done.

Homemade Tapenade
2 cups black olives, preferably oil cured, pitted
3 anchovies, rinsed and patted dry (optional)
3 Tbsp. drained capers
3 Tbsp. extra-virgin olive oil
2 Tbsp. fresh lemon juice
2 cloves garlic, coarsely chopped
2 tsp. fresh thyme leaves (or 1 tsp. dried)
Salt and ground black pepper, to taste
Combine all ingredients in a food processor. Pulse until the mixture is still coarse, but has a uniform consistency. Makes about 2 3/4 cups of tapenade.

Makes 4 servings.

Per serving (with homemade tapenade): 135 calories, 3 g total fat (0 g saturated fat), 3 g carbohydrate, 16 g protein, 0 g dietary fiber, 290 mg sodium.

Having Sweet Potato Pudding for breakfast is a great way to load up on cancer-fighting beta-carotene. It takes just minutes to make if you keep cooked sweet potatoes or yams on hand.

One thing I’ll never forget and often share with clients is a line from one of my college professors. She would always say, “A day without a bean is a bad day.” Our student dietetic association even used this line for our T-shirts!

Tip of the week — A New Twist on an Old Saying

Beans, beans, the magical fruit! The more you eat, the more you … may reduce your cholesterol.

It may not be as catchy as the popular children’s rhyme, but beans (that are actually vegetables) may indeed be magical for your health. Rich in protein, calcium, phosphorus, folate and iron, popular dried beans include black beans, chickpeas, kidney beans, pink beans and pinto beans.

The 2005 U.S. Dietary Guidelines for Americans recommend eating 3 cups of dried beans per week to reduce your risk of heart disease by up to 16 percent. Most Americans eat about a third of this amount. Recent research shows eating one-half cup of pinto beans daily can reduce serum cholesterol by 8 percent.

Full of complex carbohydrates yet fat-free, beans can play a role in weight management by making you feel full without a lot of calories.

Beans are a great source of insoluble and soluble fiber, with 6-8 grams in a half-cup. They promote a healthy digestive tract, may reduce your risk of some types of cancer and can help control diabetes and maintain healthy blood glucose levels.

Produced by American Dietary Association

2 medium red or white potatoes
2 1/2 cups diced skinless roast chicken breast, in 1″ pieces
1 large celery rib, cut in 3/4″ pieces
1/2 cup diced red onion
4 inch piece seedless cucumber, peeled
1/4 cup low-fat buttermilk
2 Tbsp. canola-based mayonnaise
5-6 drops hot sauce
1/8 tsp. ground black pepper
Salt, to taste
4 cups chopped romaine lettuce
1/4 cup (1 oz.) crumbled blue cheese
Place potatoes in deep saucepan and cover to a depth of 2 inches with cold water. Cook potatoes over medium-high heat until thin knife easily penetrates center of potatoes, about 15 minutes. Drain and set potatoes aside until cool enough to handle. Peel potatoes and cut into 1-inch pieces.

Place potatoes in mixing bowl. Add chicken, celery and onion. Cut cucumber lengthwise into 4 pieces. Cut each piece crosswise into 3/4-inch chunks and add to salad.

For dressing, whisk together buttermilk, mayonnaise, hot sauce, black pepper and salt. Pour dressing over salad and toss with fork to combine.

On serving plate, arrange bed of lettuce. Mound salad on top of lettuce. Sprinkle on blue cheese. Serve immediately.

Makes 4 servings.

Per serving: 250 calories, 8 g. total fat (2 g. saturated fat), 14 g. carbohydrate,
31 g. protein, 2 g. dietary fiber, 330 mg. sodium.

With fruits and vegetables playing such a big role in healthful eating, it is important to practice proper buying, storing and preparation techniques to ensure the safety of your food. Most health risks that are linked to produce can be eliminated with proper food preparation like thorough cleaning.

Below are more tips from the American Dietetic Association on safely shopping for, storing and preparing your fresh produce.

Buying

* If you go to a farmers’ market, go early to avoid produce that has been sitting out all day long.
* Buy most produce in season when possible.
* If you are not satisfied with the store’s selection, ask the produce manager if there is more available.
* Buy loose produce rather than packaged. You have more control over what you select.
* Don’t purchase produce with mold, bruises or cuts.
* Buy only the amount of produce that you will use within a week.
* Buy only pasteurized juices.

Storing

* Promptly store produce that needs refrigeration. Fresh, whole produce such as bananas and potatoes don’t need refrigeration.
* Refrigerate fresh produce within two hours of peeling or cutting. Throw away leftover cut produce that is left at room temperature for more than two hours.
* Discard cooked vegetables after three to four days.

Preparing

* Wash all fresh fruits and vegetables with cool tap water immediately before eating. Scrub firm produce such as melons and cucumbers with a clean produce brush.
* Remove and discard outer leaves of lettuce.
* Use two separate cutting boards to avoid cross-contamination. Use one for raw meats and the other for fruits and vegetables. Color-coded cutting boards can help you remember which is which.
* Cook raw sprouts (alfalfa, clover, etc.). Cooking them significantly reduces the risk of illness.

For more information on how to practice proper food safety procedures in your home, visit the American Dietetic Association’s Home Food Safety Web site at www.homefoodsafety.org/.

Buffalo Chicken Salad

• 2 medium red or white potatoes
• 2 1/2 cups diced skinless roast chicken breast, in 1″ pieces
• 1 large celery rib, cut in 3/4″ pieces
• 1/2 cup diced red onion
• 4 inch piece seedless cucumber, peeled
• 1/4 cup low-fat buttermilk
• 2 Tbsp. canola-based mayonnaise
• 5-6 drops hot sauce
• 1/8 tsp. ground black pepper
• Salt, to taste
• 4 cups chopped romaine lettuce
• 1/4 cup (1 oz.) crumbled blue cheese

Place potatoes in deep saucepan and cover to a depth of 2 inches with cold water. Cook potatoes over medium-high heat until thin knife easily penetrates center of potatoes, about 15 minutes. Drain and set potatoes aside until cool enough to handle. Peel potatoes and cut into 1-inch pieces.

Place potatoes in mixing bowl. Add chicken, celery and onion. Cut cucumber lengthwise into 4 pieces. Cut each piece crosswise into 3/4-inch chunks and add to salad.

For dressing, whisk together buttermilk, mayonnaise, hot sauce, black pepper and salt. Pour dressing over salad and toss with fork to combine.

On serving plate, arrange bed of lettuce. Mound salad on top of lettuce. Sprinkle on blue cheese. Serve immediately.

Makes 4 servings.

Per serving: 250 calories, 8 g. total fat (2 g. saturated fat), 14 g. carbohydrate,
31 g. protein, 2 g. dietary fiber, 330 mg. sodium.