Dietitian's Peas and Q's

Turn Over a New-tritious Leaf in 2013

January 2013

BY LORI GOSZ

Whether you need to lose, gain or maintain your weight this year, make health, not appearance, your first priority for the New Year.  Resolve to strive for a healthy lifestyle for a lifetime. 

Keep a positive attitude and use internal rewards as motivation for better health, increased energy, self-esteem and feeling in control.

Focus now on your current weight or lifestyle and not where you want to be six months from now.  The thought of losing one pound at a time is not as intimidating as losing 25 pounds.

For variety, eat a variety of foods from the MyPlate website, www.choosemyplate.gov. Using the plate method helps visualize your portions. Think of you plate divided into four sections and keep each food group a quarter size of the plate.  Eating a variety of foods, within each food group and among all groups, ensures you meet your nutritional requirements.

For balance, eat appropriate amounts from each food group every day.  A balanced diet supplies the nutrients and calories the body needs.

Here are some more guidelines:
 
- Protein: Six ounces per day of lean meat and poultry, low fat cheese, peanut butter and eggs.

- Fruit and Vegetables:  Five to nine servings of ½ c. juice or cooked, 1 c raw. Make ½ your plate Fruit and Vegetables.

- Dairy: Thre servings per day of fat free or low fat milk and yogurt
 
- Grain: Six to eight servings of 1 slice bread, 1 c. dry cereal or ½ c. cooked
cereal, ½ c. cooked rice or pasta. Make at least ½ your grains Whole
grain.

For moderation, choose foods and beverages to meet your energy needs and to control calories, total fat, cholesterol, sodium, sugars. If you drink alcoholic beverages, do so in moderation -- one drink per day for women and two drinks per day for men.  Drink water instead of sugary drinks.

Enjoy your foods but eat less!

In addition to eating healthfully, regular physical activity is key to maintaining a healthy weight.  Aim for at least 30 minutes of moderate activity each day, 150 minutes per week.  If you haven’t been physically active, then build up gradually.  Try shorter walks more often instead of a long walk. For most people, any increase in your daily physical activity can make a difference in your health.

Have a Happy Healthy 2013!

Summer lovin', succulent recipes that will keep you slim

Summer lovin' ... you can still have a blast, and eat flavorful foods without all the fat. Here's a couple recipes you need to try this week. Let us know how they taste! They look great!

Summer Squash Pizza
Ingredients
• 1 teaspoon olive oil
• 1 teaspoon balsamic vinegar
• 1/8 teaspoon salt
• 1/8 teaspoon freshly ground black pepper
• 1 medium zucchini, cut lengthwise into (1/4-inch-thick) slices
• 1 medium yellow squash, cut lengthwise into (1/4-inch-thick) slices
• Cooking spray
• 1 (12-inch) packaged pizza crust (such as Mama Mary's)
• 2 plum tomatoes, cut into (1/8-inch-thick) slices
• 1/4 cup (1 ounce) finely grated pecorino Romano cheese
• 2 tablespoons thinly sliced fresh basil
• 1/2 teaspoon finely chopped fresh oregano

Directions

1. Prepare grill.

2. Combine oil, vinegar, salt, pepper, zucchini slices, and yellow squash slices in a large bowl, tossing gently to coat. Place squash mixture on grill rack coated with cooking spray; grill 2 minutes on each side or until tender.

3. Reduce grill temperature to medium.

4. Lightly coat pizza crust with cooking spray; grill 1 minute on each side or until lightly toasted. Arrange zucchini and squash over crust. Arrange tomatoes over squash; sprinkle with pecorino Romano cheese. Grill 5 minutes or until thoroughly heated. Remove from grill; sprinkle with basil and oregano.

Nutritional Information
Amount per serving
• Calories: 165
• Fat: 6.1g
• Protein: 5.6g
• Carbohydrate: 23.5g
• Fiber: 1.5g
• Sodium: 225mg

Taken from: Cooking Light July 2008
 
Salmon Burgers
Ingredients
• 1 cup finely chopped red onion
• 1/4 cup thinly sliced fresh basil
• 1/4 teaspoon salt
• 1/4 teaspoon freshly ground black pepper
• 1 (1-pound) salmon fillet, skinned and chopped
• 1 tablespoon hot pepper sauce
• 1 large egg white
• Cooking spray
• 8 (3/4-ounce) slices focaccia, toasted

Directions
1. Combine first 5 ingredients in a large bowl. Combine hot pepper sauce and egg white in a small bowl; add egg white mixture to salmon mixture, stirring well to combine.

2. Divide the mixture into 4 equal portions, shaping each into a 1/2-inch-thick patty. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add salmon patties, and cook 3 minutes on each side or until desired degree of doneness. Serve patties on toasted focaccia.

3. Top with tomatoes, spinach, and red onions

Nutritional Information
Amount per serving
• Calories: 190
• Fat: 8.8g
• Protein: 25.2g
• Carbohydrate: 1.1g
• Fiber: 0.3g
• Sodium: 236mg

Taken from: Cooking Light July 2006

 Don't go trippin' on your road trip: Healthy tips to get you down the road!

Summer is upon us, vacation is in the air, and the open road is calling! There is no better time than now to start planning the where? how? and when? of your next road trip.

Growing up in the rural Northwoods, a majority of my younger years were spent driving from place to place. Ballet class was 40 miles in one direction, the closest shopping mall for school clothes was 70 miles in the opposite direction, and even high school was 20 miles away. So let’s just say, “eating on the go” was a daily part of life. Our kitchen cabinets were exploding with plastic containers and baggies that would transport the meals and snacks we would take with us. Fast food restaurants were few and far between, so self sufficiency was a necessity.

This mobile way of life trained me well for multiple cross-country road trips and for the hours of road time required now to visit family spread throughout the Midwest. So what is mandatory for this dietitian to pack on a road trip? A cooler full of food! Whether it’s a day trip to the shore or a cross-country expedition, going solo or in a pack, a cooler of food can save you money as well as unwanted pounds on the scale. Of course, part of a road trip is experiencing new and delicious foods along the way, but by replacing one or two meals and most of your snacks each day with food from your cooler, a significant amount of money can be saved! And yes, this will take a little planning, so schedule this in right along with the oil change, confirmation of travel reservations, and packing.

Things to consider:

Breakfast.  Please, please, please consider having a bite to eat BEFORE getting behind the wheel. Traveling can already be a bit stressful for some, and being irritable from low blood sugar can ruin the start of a great vacation. In other words, road rage is dangerous! If an early breakfast is not your game, take it with you. Some options: pour a packet of instant oatmeal and crumbled up walnuts in a travel mug. At your first rest stop, add hot water and enjoy. Or, place some dry cereal in a plastic container, milk in a travel mug and stop to eat a few miles down the road. Milk can also be picked up at a fast food restaurant or convenience store. Remember, cereal is not something you should be eating while driving.

 Standard Items for Your Cooler:  a bag with napkins, plastic silverware and wet hand wipes, a bag for garbage, Styrofoam and/or plastic cups, and an ice pack(s). If space is limited, freeze a few bottles of water that can keep foods cool until you are ready to take them out to defrost for drinking. This will also ensure space on the return-trip for goodies found along the way!

Portion Sizes. Driving long hours increases boredom and fatigue, both of which tend to bring on the munchies. Consider leaving a few items nearby and placing the cooler in the back seat or in the trunk – out of arm’s reach. Instead of a bag of chips try pretzels that are pre-portioned in snack sized bags. Popcorn seasoned with herbs and spices or dry cereal such as Cheerios can help the miles go by. Have sandwiches cut in half and eat one half at a time. A hard-boiled egg peeled and ready to go is a great source of protein. Apples, fresh berries, grapes, and bananas can help to curb that sweet tooth. Nuts are also a great option, however, use with caution as nuts provide significant energy per small handful. Individually packaged fruit or granola bars can also keep portion sizes in check.

Temperature: Place cooler out of the sun. Items to keep cold with ice or ice packs:  low-fat string cheese, lite yogurt, sandwiches, peeled fruit (berries, pineapple, cubed melon), raw vegetables, cold pizza. Consider eating these items within the first 2 hours to ensure food remains at a safe temperature (40 degrees or colder).

 Hydration: Bring your favorite non-alcoholic beverages along – bottled drinks at convenience stores are pricey! Consider water, flavored seltzer waters, diet teas/sodas to help limit intake of sugary beverages which are also high in calories. A thermos of coffee brewed at home can save money. Or, a thermos of hot water with packets of hot cocoa, tea, or apple cider may help get you down the road on an early morning adventure. These are also available in lower fat and sugar options. Remember, you may not be as physically active on a long road trip, but you still need to take in fluids throughout the day.

 As always, keep safety in mind while eating behind the wheel. Eat at rest areas or refueling stops if possible. When traveling with others, eat when the other person is driving. Assist him/her with food wrappers, opening beverages and clearing garbage from the area. Please dispose of garbage in appropriate receptacles.

Road trips throw us out of our daily food routine, and that’s OK. With just a half an hour of planning you can put together a grocery list of food items that can save you money as well as help to prevent vacation weight gain. So put the pedal to the metal this summer and head out into this beautiful and diverse country of ours to recharge your spirit!

Look for PART II of Road Trippin’ RD Style for motel and restaurant food tips, along with tips from our readers and a sample road trip menu plan. If you have any road trip food ideas to share which will be posted in PART II of this series, please email them to cheri.kaczmarek@va.gov.

Submitted by Cheri Kaczmarek, MS, RD

Summer grilling tips that won't make you sick

Summer is around the corner and with that comes picnics and summer grilling.  Here are some food safety tips to prevent foodborne illness.

Wash, Wash, Wash Your Hands. Always wash your hands with warm water and soap for at least 20 seconds before and after handling food.  Sing Row, Row, Row Your Boat twice to get a sense of how long you should wash.

Marinating Mandate. Always marinate food in the refrigerator. Don’t use sauce that was used to marinate raw meat or poultry on cooked food. Reserve a portion of the unused marinade to use as a sauce.

Hot, Hot, Hot. When grilling foods, preheat the coals on your grill for 20 to 30 minutes, or until the coals are lightly coated with ash.

Use a food thermometer. A food thermometer will allow you to determine if food has reached a safe internal temperature.  Hamburgers should be cooked to 160 ºF, while large cuts of beef such as roasts and steaks may be cooked to 145 ºF for medium rare or to 160 ºF for medium.  Poultry must reach a temperature of 165 °F. Fish should be opaque and flake easily.

Stay Away from that Same Old Plate. When taking foods off the grill, do not put cooked food items back on the same plate that held raw food, unless it has been washed with hot water and soap first. And in hot weather (above 90°F) foods should never sit out for more than one hour before going in the refrigerator.

Icebox Etiquette. A full cooler will maintain its cold temperatures longer than one that is partially filled so it is important to pack plenty of extra ice or freezer packs to ensure a constant cold temperature. Keep the cooler out of the direct sun. Keep drinks in a separate cooler from foods. The beverage cooler will be opened frequently while the food cooler stays cold.
Submitted by: Lisa Rauls, RD

food items back on the same plate that held raw food, unless it has been washed with hot water and soap first. And in hot weather (above 90°F) foods should never sit out for more than one hour before going in the refrigerator.

Icebox Etiquette. A full cooler will maintain its cold temperatures longer than one that is partially filled so it is important to pack plenty of extra ice or freezer packs to ensure a constant cold temperature. Keep the cooler out of the direct sun. Keep drinks in a separate cooler from foods. The beverage cooler will be opened frequently while the food cooler stays cold.

Submitted by: Lisa Rauls, RD

Gardening for apartments or palatial estates

What is one of the best ways to experience fresh vegetables, fruits and herbs for a low low price?  If you said by growing them yourself and gardening you are exactly right!  Few people would argue that there is a better tasting tomato than one fresh from the vine, or an easier way to add flavor to a dish than using fresh basil from the window box.

Whether you own a home with lots of acreage, or live in an apartment, there are many ways to start gardening.  For those of us with limited outdoor space, container gardening may be the way to go.   Containers allow the option of planting a variety of plants in a multitude of different sized pots and containers (ask an expert at your local gardening center for assistance in choosing containers based on your outdoor space and the plants you wish to grow).  Raised bed gardens are another option that have become popular.  With the right tools you may choose to build your own, or purchase a raised bed garden kit at your local garden center.

If outdoor space is a problem, there is always community gardens like the one at the Urban Ecology Center on Milwaukee's East Side. Many community organizations offer plots for rent.  This gives people a chance to manage a garden in another location outside of their home and the ability to mingle with your neighbors.  UW Extension can be a great resource for locating local urban gardens.

When we have fresh vegetables at our doorstep it makes it easy to implement a healthy plate, www.choosemyplate.gov. Half of the food on your plate should come from fruits and vegetables.  It is important to eat a variety of fruits and vegetables from a wide array of colors.  Be sure to include dark green along with red and orange fruits and vegetables in your daily diet.  All of these foods can be grown in your very own garden. 

Gardening not only lowers our grocery bills, but also provides a fun and free form of physical activity.  Heavy gardening such as digging and shoveling can even strengthen muscles and bones (www.hhs.gov).  Along with an increase in physical activity gardening can also be therapeutic.  It can be a time of solace to unwind and relax and relieve stress and tension from your day.

Submitted by our guest blogger Kasey Vagedes MS, RD from the Dayton OH VAMC