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

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

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.

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

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 One important form of prevention is to see your doctor for a physical check-up. Those that are 50 years of age or older are at increased risk and advised to be screened by having a test called a colonoscopy. If present, precancerous polyps in the colon can be identified and removed.

Another important form of prevention is to eat a healthy diet that is high in fiber. Simple steps toward an improved lifestyle are attainable and have great rewards in the long run. A few of the benefits of eating high fiber are that we protect our bodies by ushering out cholesterol.

Fiber provides bulk, greater satiety, can influence healthy weight loss and decrease risk of hemorrhoids. This makes fiber a valuable food weapon for fighting against many diseases and not just cancer but diabetes, cardiovascular disease, and obesity.

Dietary fiber is a vital nutrient that is important for bowel regularity. Maintaining regularity is essential for removing waste products from our bodies and avoiding toxic build-up. Fiber is the portion of plants that cannot be digested by the human digestive system. Fiber is found primarily in fruits, vegetables, whole grains, legumes/beans, nuts and seeds.

Fiber is classified and primarily known as soluble and insoluble. Plants typically have a combination of the two. Examples of foods higher in soluble fiber include whole grains such as oatmeal and barley, fruits such as apples, oranges, peaches, pears and plums, vegetables such as broccoli and carrots and legumes such as beans, lentils and peas.

Examples of food higher in insoluble fiber include vegetables such as green beans and dark green leafy vegetables, fruit skins and root vegetable skins, whole-wheat products and wheat bran, corn bran, seeds and nuts.

Foods that are highest in fiber are typically closest to their natural state such as unpeeled and unrefined foods. Therefore, a person should start with a plant-based diet then add to that lean protein sources and low-fat dairy products, if desired.

It is recommended that fiber intake be as high as 25 – 35 gm a day for women and 35 – 40 gm for men. According to the American Dietetic Association, the average fiber intake of Americans is only about 15 gm per day. Examples?

So, you can see an apple a day just might keep the doctor away!

Other tips for prevention include:

• Avoiding smoking because it is well-known that smoking is a risk factor for many cancers. Don’t start if you’re not a smoker and make the effort to quit if you do. There are many aids to assist with smoking cessation so be sure to talk with a physician.
• Limit alcohol because excessive use is a risk factor for cancer. If you choose to drink alcohol, drink in moderation only. Recommendations are to limit the amount of alcohol to no more than one drink a day for women and two for men.
• Exercise on a regular basis from at least three to five times a week. Recommendations are to get at least 30 minutes of exercise on most days. Talk to your doctor before starting any exercise program.
• Maintain a healthy weight because obesity also raises cancer risk. If you need to lose weight, ask your dietitian about healthy ways to achieve your goal. Aim to lose weight slowly by increasing exercise and making healthy food choices.

You can take steps to reduce your risk of colon cancer by making changes in your everyday life. Take those necessary and healthful steps by eating at least five servings of fruits and vegetables as well as up to six servings of whole grain products each day. By doing this you are very likely meeting your fiber requirements.

As part of your comprehensive health plan, it is beneficial to consult a dietitian. Registered dietitians are nutrition professionals and a source for credible and objective nutrition information. In addition, they are trained in the use of medical nutrition therapy for the cancer patient. If you think you need to see a registered dietitian, consult with your physician for the appropriate referral to the outpatient dietetic service through Health First.

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

Shallots
Shallots (Allium ascalonium) grow in clusters of bulbs. Like garlic, they contain cloves, usually only two, but sometimes up to ten. Shallots can be grey or reddish, or more commonly coppery-brown, and have a more tapered shape than their onion cousins. They are a very good source of vitamin A, vitamin B6 and manganese and a good source of vitamin C, folate and potassium. (6)  Shallots are a favorite for gourmet cooking, with a flavor that is sometimes described as a combination of sweet onion and garlic.

This luscious garlicky green sauce takes only five minutes to whip up in a blender or food processor. AICR’s version uses summer–fresh basil, garlic and tomatoes, as well as healthful spinach, nuts and olive oil. You get a wide variety of cancer–fighting phytochemicals—ranging from flavonoids in basil and lutein in the spinach to phenols in olive oil and organosulfur compounds in the garlic.

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.

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

   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

.

   (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.

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?

Starches, such as breads and baked goods, usually contain a standard amount of calories by weight, about 80 calories per ounce, whereas heavier breads are going to contain a higher calorie count. Most slices of regular bread weigh about an ounce (80 calories); a single slice of dense, “all-natural” bread, however, might weigh 2 or even 3 ounces (160 to 240 calories).

So if you’re looking for a low-cal bread, start by assessing how much the loaves weigh. Pick up two different loaves, holding one in each hand; the one that is lighter is generally going to be the one with fewer calories. It’s that simple.

Muffins and most other baked goods, like banana breads and plain cakes, contain roughly 125 calories per ounce. So if you pick up a “healthy,” “all-natural” bran muffin and it feels like a brick, consider the caloric consequences: A standard 4-ounce muffin weighs in at around 500 calories, almost the equivalent of 7 slices of standard bread.

Remember to “weigh in” on breads and starches before you buy them–it’s easy, free, and could perhaps save you a ton of calories in the long run!