Happy Registered Dietitian Day to all my fellow dietitians!
I work with a wonderful group of registered dietitians (RDs) and dietetic technicians (DTRs)! And I'm so excited for my friends who are currently in the internship to become RDs!
Wednesday, March 9, 2011
Monday, March 7, 2011
Love your Heart!
For the first installment of National Nutrition Month's "Eat Right with Color" we're going to look at RED!
Luckily, at my job, we're going to do a National Nutrition Month day and I'm part of the Red Team. Our Red Team is covering "Heart Healthy"! I'm sure most of you were aware that February was the month of love and Valentine's Day. Red hearts decorated buildings, stores, desks, and TV ads. But, how many of you knew February was also National Heart Month?
According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the U.S. with about one American dying from a heart-related event every minute. So what are some changes we can make to be Heart Healthy?
There are many things to ensure we love our heart the way we should. Make regular visits with a doctor and do not smoke, or quit if you already do. Now this is a nutrition blog and nutrition plays an important role in a healthy heart, and bad foods play just as an important role in an unhealthy heart.
For decades now, our diet has manifested into a very un-Heart Healthy diet and we've shocked our taste buds into thinking this is how "regular" food should taste like. Currently, the hospital where I work at is applying the USDA's 2010 Dietary Guidelines for Americans to our menu, including reducing sodium intake and fat content of foods, especially saturated fat, and increasing daily fiber intake. But do you know how many times I've heard "Why can't I get REAL food?" Of course, when I ask what they believe "REAL food" is, I get fast food restaurants, buffets, burger joints, and porterhouse steaks (Man! Do they love their porterhouse steaks!)
What I want to ask all of you is, when did nutrition that fuels our body at its greatest capacity stop being "REAL food"? When did we so happily accept foods that damage us from the inside out as "REAL food"? And honestly, when we put love and care into preparing nutritious foods, it tastes SO much better than that fast food joint that throws a frozen patty in a deep fryer.
But that's where we as Americans find ourselves. We want things quick and want them fast! As a result, we lose quality and trick our taste buds into thinking highly salted, fatty foods are the best of the best. What many of us don't see is that we're actually limiting ourselves to experience all the different flavors by relying solely on salt and fat!
So, one of the first things you can do to Love you Heart is limit your salt. "But it's so bland!" I rarely add salt to my foods, so when something is highly salted, I don't like it. I'm sure many of you have heard that you can train your taste buds to not be so addicted to highly-salted foods. This is true. However, you can also use this to try different spices and seasoning. My spice rack is full and I feel like a witch at her cauldron trying to combine different flavors. Check out The Epicentre's Encyclopedia of Spices. There are over 350 spices in the world, so grab yourself $10 and buy a few spices at your local grocery store or go to the Green market and get fresh spices. Just make sure your seasoning does not have sodium or salt in it (choose garlic powder instead of garlic salt).
Fat is an essential part of our diet. However, we've become heavily reliant on saturated, and even worse, trans fats. Trans fats you want to try and avoid. Saturated fats, you want to try and limit to less than 10% of your calories. Why? These fats are known to raise your bad cholesterol (LDLs) and lower your good cholesterol (HDLs), which is associated with heart disease. Get most of your fats from monounsaturated and polyunsaturated fats. You can find your good fats in fish, nuts, seeds, and vegetable, canola, and olive oil. Oh! And avocados (mmmm... Guacamole!). Meet the Fats at the American Heart Association!
Increase your fiber intake, as this helps reduce cholesterol in your blood. Choose whole grains instead of refined grains. Fiber can also be found in legumes like beans, fruits and vegetables, nuts and seeds.
Just like salt, limit your intake of added sugars and simple sugars, as high sugar levels is associated with increased heart risks.
Maintain a healthy weight. Try to get as close to a normal body mass index (BMI) as possible through healthy food choices and exercise. Check your BMI using the National Heart, Lung, and Blood Institute's BMI calculator.
Finally, let your heart prove to you what it's made of, and take it for some exercise!
The American Heart Association has been an incredible resource for information on living a Heart Healthy lifestyle. I really love their Life's Simple 7 plan, so check it out!
That little organ that we've come to associate with love and joyfulness is not getting the love it needs. It works so hard to provide the oxygen the billions of processes in our body needs to live. So show you heart you care and Love you Heart!
Luckily, at my job, we're going to do a National Nutrition Month day and I'm part of the Red Team. Our Red Team is covering "Heart Healthy"! I'm sure most of you were aware that February was the month of love and Valentine's Day. Red hearts decorated buildings, stores, desks, and TV ads. But, how many of you knew February was also National Heart Month?
 |
| Love your heart |
According to the Center for Disease Control and Prevention (CDC), heart disease is the leading cause of death in the U.S. with about one American dying from a heart-related event every minute. So what are some changes we can make to be Heart Healthy?
There are many things to ensure we love our heart the way we should. Make regular visits with a doctor and do not smoke, or quit if you already do. Now this is a nutrition blog and nutrition plays an important role in a healthy heart, and bad foods play just as an important role in an unhealthy heart.
For decades now, our diet has manifested into a very un-Heart Healthy diet and we've shocked our taste buds into thinking this is how "regular" food should taste like. Currently, the hospital where I work at is applying the USDA's 2010 Dietary Guidelines for Americans to our menu, including reducing sodium intake and fat content of foods, especially saturated fat, and increasing daily fiber intake. But do you know how many times I've heard "Why can't I get REAL food?" Of course, when I ask what they believe "REAL food" is, I get fast food restaurants, buffets, burger joints, and porterhouse steaks (Man! Do they love their porterhouse steaks!)
What I want to ask all of you is, when did nutrition that fuels our body at its greatest capacity stop being "REAL food"? When did we so happily accept foods that damage us from the inside out as "REAL food"? And honestly, when we put love and care into preparing nutritious foods, it tastes SO much better than that fast food joint that throws a frozen patty in a deep fryer.
But that's where we as Americans find ourselves. We want things quick and want them fast! As a result, we lose quality and trick our taste buds into thinking highly salted, fatty foods are the best of the best. What many of us don't see is that we're actually limiting ourselves to experience all the different flavors by relying solely on salt and fat!
So, one of the first things you can do to Love you Heart is limit your salt. "But it's so bland!" I rarely add salt to my foods, so when something is highly salted, I don't like it. I'm sure many of you have heard that you can train your taste buds to not be so addicted to highly-salted foods. This is true. However, you can also use this to try different spices and seasoning. My spice rack is full and I feel like a witch at her cauldron trying to combine different flavors. Check out The Epicentre's Encyclopedia of Spices. There are over 350 spices in the world, so grab yourself $10 and buy a few spices at your local grocery store or go to the Green market and get fresh spices. Just make sure your seasoning does not have sodium or salt in it (choose garlic powder instead of garlic salt).
 |
| Image taken from Yale Sustainable Food Project |
Fat is an essential part of our diet. However, we've become heavily reliant on saturated, and even worse, trans fats. Trans fats you want to try and avoid. Saturated fats, you want to try and limit to less than 10% of your calories. Why? These fats are known to raise your bad cholesterol (LDLs) and lower your good cholesterol (HDLs), which is associated with heart disease. Get most of your fats from monounsaturated and polyunsaturated fats. You can find your good fats in fish, nuts, seeds, and vegetable, canola, and olive oil. Oh! And avocados (mmmm... Guacamole!). Meet the Fats at the American Heart Association!
Increase your fiber intake, as this helps reduce cholesterol in your blood. Choose whole grains instead of refined grains. Fiber can also be found in legumes like beans, fruits and vegetables, nuts and seeds.
Just like salt, limit your intake of added sugars and simple sugars, as high sugar levels is associated with increased heart risks.
Maintain a healthy weight. Try to get as close to a normal body mass index (BMI) as possible through healthy food choices and exercise. Check your BMI using the National Heart, Lung, and Blood Institute's BMI calculator.
Finally, let your heart prove to you what it's made of, and take it for some exercise!
The American Heart Association has been an incredible resource for information on living a Heart Healthy lifestyle. I really love their Life's Simple 7 plan, so check it out!
That little organ that we've come to associate with love and joyfulness is not getting the love it needs. It works so hard to provide the oxygen the billions of processes in our body needs to live. So show you heart you care and Love you Heart!
Tuesday, March 1, 2011
National Nutrition Month!
Today marks the start of National Nutrition Month!
The theme of this year is "Eat Right with Color". Check out the cute food palette the American Dietetic Association created at the bottom of the blog.
For National Nutrition Month, we're going to use different colors as themes and show how they can relate to nutrition and health.
As homework, try coloring your plate at home! By choosing a variety of colorful fruits and vegetables, you're exposing your body to thousands of incredible nutrients and substances that have health-boosting, disease-fighting abilities!
Go ahead and share what new color you tried today in comments!
Visit the American Dietetic Association's website for answers to your nutrition questions and the Tip of the Day!
As homework, try coloring your plate at home! By choosing a variety of colorful fruits and vegetables, you're exposing your body to thousands of incredible nutrients and substances that have health-boosting, disease-fighting abilities!
Go ahead and share what new color you tried today in comments!
Visit the American Dietetic Association's website for answers to your nutrition questions and the Tip of the Day!
Thursday, January 13, 2011
A Healthy Start to a New Year
Hi everyone! I haven't disappeared. I'm still here!
I hope all of you enjoyed your holiday season and are having a wonderful start to 2011. Take a look at all the food-related things I got for Christmas! I can't wait to cook up a storm this year! (I had to include the dark chocolate truffles from my parents! They're so good and my little indulgence.)
Have you made your New Years Resolutions yet? I hope I can encourage everyone to add improve eating and wellness habits to the your lists! Whether that's drink one less soda can a week, or eat whole wheat pasta instead of regular, or even move from 2% milk to 1%, any positive small changes in our diet can have an impact on our health and maybe even lead to bigger changes.
Make sure your goals are measurable and obtainable. Instead of saying "I will work out more in 2011", try starting with "I will walk 30 minutes, 3 days a week". Also, those who write down their goals are about 80% more likely to follow through with them, so write those suckers down!
If interested in weight loss, try for a healthy and attainable goal of no more than 2 pounds per week. Any more than two pounds per week is less likely to stay off permanently. Also think of 1 pound equaling 3500 calories, or 500 calories a day, so read those nutrition labels and add it up! You'll realize how easy it is to remove 500 calories daily, especially if you drink plenty of liquid calories (sodas, juice, sports drinks, smoothies, etc.). We'll go over nutrition labels for the next blog entry. Remember, you can also create a deficit in your "energy-in vs. energy-out" through exercise.
Don't lose weight or change eating habits at the cost of nutrition. Our bodies need carbohydrates, protein, and, yes, even fats for daily living. Nutritious eating involves choosing complex carbohydrates, lean protein, and "good" fats, such as omega-3's, polyunsaturated, and monounsaturated fats. We'll also review all this for the coming year! I also encourage all of you to enjoy a variety of foods. Not only will this help you avoid a rut, but through a variety of foods you'll be maximizing exposure to those nutrients we've been talking about thus far. The best way to get the most positive effects from nutrients, is yes, via foods! Many nutritious foods contain several substances that work together to maximize absorption and the incredible effects of each single nutrient, something which many supplements and shakes are lacking. Not to mention, foods contain substances, such as the flavaenoids and phenols, that many of us (and supplement/shake companies) either don't know about or ignore. Also, don't concentrate on one nutrient only, but realize the importance of all nutrients and look at the food as a whole. For example, "low-fat" does not necessarily mean low calories, and sometimes contain more sugar.
Just in case you're wondering, I'm still working on increasing my fruits and vegetable intake to around 9 servings daily. I'm experiencing obstacles, "off-days", and "excuses" just like anyone else trying to change they're eating habits. Making small steps to reach 9 servings is both encouraging and effective, and I've discovered so many new fruits, vegetables, and foods! Spinach nuggets (haha, that's right, spinach nuggets) are delicious!
Finally, as I research more and more information about oncology and nutrition, I want to encourage everyone to increase they're daily intake of antioxidants through foods. Antioxidants are incredible substances that can protect our bodies from oxidative damage that can lead to numerous diseases, including heart disease and cancer. If you don't believe you can avoid certain diseases, at least think of nutrition and physical activity as a way of maximizing and prolonging a life sans disease before succumbing to the effects of genetics, age, and daily living, and in turn, medication, medical bills, and hospital visits.
So, share your nutrition and physical activity goals for the new year!
I hope all of you enjoyed your holiday season and are having a wonderful start to 2011. Take a look at all the food-related things I got for Christmas! I can't wait to cook up a storm this year! (I had to include the dark chocolate truffles from my parents! They're so good and my little indulgence.)
 |
| Thank you everyone for the awesome presents! |
Have you made your New Years Resolutions yet? I hope I can encourage everyone to add improve eating and wellness habits to the your lists! Whether that's drink one less soda can a week, or eat whole wheat pasta instead of regular, or even move from 2% milk to 1%, any positive small changes in our diet can have an impact on our health and maybe even lead to bigger changes.
Make sure your goals are measurable and obtainable. Instead of saying "I will work out more in 2011", try starting with "I will walk 30 minutes, 3 days a week". Also, those who write down their goals are about 80% more likely to follow through with them, so write those suckers down!
If interested in weight loss, try for a healthy and attainable goal of no more than 2 pounds per week. Any more than two pounds per week is less likely to stay off permanently. Also think of 1 pound equaling 3500 calories, or 500 calories a day, so read those nutrition labels and add it up! You'll realize how easy it is to remove 500 calories daily, especially if you drink plenty of liquid calories (sodas, juice, sports drinks, smoothies, etc.). We'll go over nutrition labels for the next blog entry. Remember, you can also create a deficit in your "energy-in vs. energy-out" through exercise.
 |
| Image via fireheartbliss |
Don't lose weight or change eating habits at the cost of nutrition. Our bodies need carbohydrates, protein, and, yes, even fats for daily living. Nutritious eating involves choosing complex carbohydrates, lean protein, and "good" fats, such as omega-3's, polyunsaturated, and monounsaturated fats. We'll also review all this for the coming year! I also encourage all of you to enjoy a variety of foods. Not only will this help you avoid a rut, but through a variety of foods you'll be maximizing exposure to those nutrients we've been talking about thus far. The best way to get the most positive effects from nutrients, is yes, via foods! Many nutritious foods contain several substances that work together to maximize absorption and the incredible effects of each single nutrient, something which many supplements and shakes are lacking. Not to mention, foods contain substances, such as the flavaenoids and phenols, that many of us (and supplement/shake companies) either don't know about or ignore. Also, don't concentrate on one nutrient only, but realize the importance of all nutrients and look at the food as a whole. For example, "low-fat" does not necessarily mean low calories, and sometimes contain more sugar.
Just in case you're wondering, I'm still working on increasing my fruits and vegetable intake to around 9 servings daily. I'm experiencing obstacles, "off-days", and "excuses" just like anyone else trying to change they're eating habits. Making small steps to reach 9 servings is both encouraging and effective, and I've discovered so many new fruits, vegetables, and foods! Spinach nuggets (haha, that's right, spinach nuggets) are delicious!
Finally, as I research more and more information about oncology and nutrition, I want to encourage everyone to increase they're daily intake of antioxidants through foods. Antioxidants are incredible substances that can protect our bodies from oxidative damage that can lead to numerous diseases, including heart disease and cancer. If you don't believe you can avoid certain diseases, at least think of nutrition and physical activity as a way of maximizing and prolonging a life sans disease before succumbing to the effects of genetics, age, and daily living, and in turn, medication, medical bills, and hospital visits.
So, share your nutrition and physical activity goals for the new year!
 |
| Image via Heart Fish Blog |
Saturday, December 25, 2010
On the twelfth day - Merry Christmas!
We finally made it! Twelve delicious days of fruits and vegetables!
Yes, this year I am going to be that guy (or, well, girl). You know, the one that brings the healthy stuff to the party? Tonight among all the honey baked ham, turkey, cookies, chocolate, cakes, and comfort food, I'm bringing the vegetables. I told my cousins I'd be bringing the vegetables and the reply I got was "It better be deep fried or coated in cheese"! Hee hee, I love my family.
So tonight, I'm going to make easy broccoli and easy asparagus. I love asparagus. It's another vegetable I feel can stand on its own without too much added flavoring. Lucky for me, my best friend Heather gave me an easy recipe so that I could have asparagus anytime!
Asparagus is also a natural diuretic. The alkalinity of the vegetable may help prevent or dissolve kidney stones. The diuretic effect may also relieve premenstrual swelling and bloating.
By the end of Christmas eve dinner, all my asparagus was consumed! No frying or cheese needed!
From my heart to all of yours, have a very joyful and merry, merry Christmas.
Yes, this year I am going to be that guy (or, well, girl). You know, the one that brings the healthy stuff to the party? Tonight among all the honey baked ham, turkey, cookies, chocolate, cakes, and comfort food, I'm bringing the vegetables. I told my cousins I'd be bringing the vegetables and the reply I got was "It better be deep fried or coated in cheese"! Hee hee, I love my family.
So tonight, I'm going to make easy broccoli and easy asparagus. I love asparagus. It's another vegetable I feel can stand on its own without too much added flavoring. Lucky for me, my best friend Heather gave me an easy recipe so that I could have asparagus anytime!
Asparagus, a member of the lily family, contains vitamin C and A, folate, tryptohphan, thiamin, riboflavin, manganese, pyridoxine, copper, niacin, phosphorus, protein, potassium, iron, zinc, magnesium selenium and calcium. Wow! That's a lot of nutrients. Asparagus is an excellent source of Vitamin K, with one serving containing almost 115% of your daily value.
Vitamin K plays a part in bone formation and repair, as well as serves in converting glucose to glycogen. Vitamin K's most vital role, however, is synthesizing a protein in the liver known as prothrombin. Prothrombin is needed for blood clotting. Without Vitamin K or prothrombin, a deficiency can cause nose bleeding or internal hemorrhaging. However, if you are taking a blood thinner, such as Coumadin or Warfarin, you want to discuss with your doctor or dietitian Vitamin K's effects on the medication and your health.
By the end of Christmas eve dinner, all my asparagus was consumed! No frying or cheese needed!
From my heart to all of yours, have a very joyful and merry, merry Christmas.
Thursday, December 23, 2010
On the eleventh day
I'm so excited! Tonight I'm headed home to have dinner with the family. So, we're going to make this post short and sweet again so I can get to packing.
Today, I'm going to take breakfast on the run. Yogurt, granola, and grapes! Here's a little trick: try freezing your grapes. When you eat them, they taste like sherbet bon bons. So good!
There are thousands of varieties of grapes cultivated as both table grapes and wine grapes. Did you know balsamic vinegar was made out of wine grapes? In that small little round purple fruit, grapes contain fiber, proteins, vitamins A, C, B6, folate, potassium, calcium, phosphorus, selenium, iron, and magnesium.
The best known ingredient in grapes is Resveratrol, found in the skin of grapes. Resveratrol was found to have anti-cancer activity by blocking agents that initiate cancer. Resveratrol may also reduce the risks of developing Alzheimer's and Parkinson's disease. Resveratrol was also found to reduce cholesterol and triglycerides and protect arterial walls. Resveratrol is attributed to the "French Paradox", the lower rates of heart disease and cancer found in such nations as France, Italy, and Spain.
Wow! I think I'm going to eat my grape "sherbet bon bons" on the long drive home if they stay frozen!
Everyone, please have safe and happy travels!
Today, I'm going to take breakfast on the run. Yogurt, granola, and grapes! Here's a little trick: try freezing your grapes. When you eat them, they taste like sherbet bon bons. So good!
 |
| Image taken from Eat Outside the Box |
There are thousands of varieties of grapes cultivated as both table grapes and wine grapes. Did you know balsamic vinegar was made out of wine grapes? In that small little round purple fruit, grapes contain fiber, proteins, vitamins A, C, B6, folate, potassium, calcium, phosphorus, selenium, iron, and magnesium.
The best known ingredient in grapes is Resveratrol, found in the skin of grapes. Resveratrol was found to have anti-cancer activity by blocking agents that initiate cancer. Resveratrol may also reduce the risks of developing Alzheimer's and Parkinson's disease. Resveratrol was also found to reduce cholesterol and triglycerides and protect arterial walls. Resveratrol is attributed to the "French Paradox", the lower rates of heart disease and cancer found in such nations as France, Italy, and Spain.
Wow! I think I'm going to eat my grape "sherbet bon bons" on the long drive home if they stay frozen!
Everyone, please have safe and happy travels!
Wednesday, December 22, 2010
On the tenth day
So glad we're getting closer to the goal line! Things are getting busy-busy! I took a much needed time-out after work and went surfing. My last wave in was that perfect moment of relief I had mentioned all of you try to find in during this hectic time. What did all of you find was your moment of relief?
Today for our tenth day we're going to cover cantaloupes! There was always a serving of sliced cantaloupes in my refrigerator growing up. They're refreshing and not too strong in flavor. However, that cooling taste was perfect after a hot day in Florida.
As a cantaloupe ripens, its antioxidant activity actually increases. Cantaloupes contain Vitamin A, thiamine, riboflavin, vitamin C, niacin, calcium, iron, folate, phosphorus, and potassium. Cantaloupes are a great source of Vitamin A, containing 103% of the daily value. Besides promoting good eye sight, Vitamin A has been shown to improve health in our skin, teeth, skeletal and soft tissues. For smokers, smoking is also known to deplete the body of Vitamin A, so fruits and vegetables high in this vitamin, such as cantaloupes are beneficial in the diet.
Sorry to keep it short today! We're almost to the finish line!
Today for our tenth day we're going to cover cantaloupes! There was always a serving of sliced cantaloupes in my refrigerator growing up. They're refreshing and not too strong in flavor. However, that cooling taste was perfect after a hot day in Florida.
 |
| Image taken from www.faqs.org |
As a cantaloupe ripens, its antioxidant activity actually increases. Cantaloupes contain Vitamin A, thiamine, riboflavin, vitamin C, niacin, calcium, iron, folate, phosphorus, and potassium. Cantaloupes are a great source of Vitamin A, containing 103% of the daily value. Besides promoting good eye sight, Vitamin A has been shown to improve health in our skin, teeth, skeletal and soft tissues. For smokers, smoking is also known to deplete the body of Vitamin A, so fruits and vegetables high in this vitamin, such as cantaloupes are beneficial in the diet.
Sorry to keep it short today! We're almost to the finish line!
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