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March 28, 2009
Fiery Grilled Sweet Potatoes
Serves four
1 1/2 tbsp. firmly packed brown sugar
1-2 tsp. ground cumin
1-2 tsp. garlic powder
1 tsp. ground cinnamon
1/2 tsp. crushed red pepper flakes
1/8 tsp. salt
1 lb. sweet potatoes (1 lg.), cut into 1/8-inch slices
1 tbsp. olive oil
In a small bowl, stir together sugar and spices. Set aside 1 tbsp. of the mixture.
In a medium bowl, stir in oil to coat sweet potatoes. Sprinkle with all brown sugar mixture except the reserved 1 tbsp. Turn to coat.
Heat a large nonstick stovetop grill or skillet on medium-high heat. Careful not to overlap slices, cook half the sweet potatoes for 12-15 min., or until lightly browned and thoroughly cooked, turning occasionally. Transfer to a platter. Cover with foil to keep warm. Repeat with remaining slices. Spring all with reserved brown sugar mixture.
Posted by Lisa at 09:29 AM | Comments (1) | TrackBack
March 20, 2009
Celebrate National Nutrition Month: What is an RD?
Barbara Quinn, RD answers some great questions about RDs.
• What is a registered dietitian?
RDs are men and women trained and grounded in the science of nutrition. Most of the nearly 69,000 members of the American Dietetic Association — the largest professional organization of nutrition professionals in the world — are registered dietitians.
You can call us RDs or you can call us dietitians, but don't call us to a meal without vegetables.
• What does an RD do?
We practice "medical nutrition therapy" — diet therapy for a variety of medical conditions — on the referral from a physician. We work with real people to solve real health problems and manage diseases such as diabetes, heart disease, obesity and cancer. Some RDs work with athletic teams. Others conduct medical research. Some write nutrition columns.
• What is the difference between a registered dietitian and a nutritionist?
It's a matter of definition. Registered dietitians have (at a minimum) a bachelor's degree from an accredited college or university in the science of nutrition or related field. Many have master's orPh.D. degrees. RDs complete a one-year internship and pass a national registration exam. And we must continue professional education to maintain registration status. "Nutritionist" is a generic term for someone who may possess all of this training. Or none. An RD may choose to be called a nutritionist. But a nutritionist is not necessarily an RD.
• Where do you find RDs?
Look around most health care settings — hospitals, medical and sports clinics, colleges and universities, dialysis centers. You'll also find us hanging out in produce aisles and farmers markets.
• How can an RD help me?
Ask not what an RD can do for you. Ask instead what you can do if you work with an RD. A visit to a registered dietitian involves an assessment of your current diet, medical history and lab values. Your daily arsenal of medications and dietary supplements are reviewed. Then your RD develops a "nutrition prescription" that translates "what works" from current nutrition science into practical "what to eat" guidelines.
• How do I get in contact with an RD?
Talk first with your doctor to get a referral to a registered dietitian. Or go to www.eatright.org to find a registered dietitian in your area.
• What is a dietitian's favorite mantra?
"All foods can fit into a healthful diet. It's a matter of balance and portions." And that is what I'll tell you when you find me in the supermarket with mint chocolate chip (low fat!) ice cream in my basket.
Posted by Lisa at 06:13 PM | Comments (0) | TrackBack
Eggs - Are They In or Out?
Eating foods rich in choline and betaine may help reduce the risk of inflammation that can increase risk of heart disease. Choline and betaine are nutrients found in eggs
as well as beef, salmon, broccoli and cauliflower. Worried about the cholesterol in eggs? Don’t be. A review of studies from the past 30 years published in the journal, Nutrition Bulletin, concluded that eating eggs daily does not significantly raise blood cholesterol. And a recent study with 9500 people showed that eating one or more eggs a day does not increase risk of heart disease or stroke in healthy adults. For healthy egg recipes, check out http://www.incredibleegg.org/recipes.html.
Posted by Lisa at 06:33 AM | Comments (1) | TrackBack
March 15, 2009
Cheers to Cherries
Cherries may reduce factors associated with heart disease and diabetes. The fruit's red color is a cue to its antioxidant and health benefits.
Cherries are high in a natural antihistamine and anti-inflammatory compound called quercetin. The top source of quercertin in the typical American diet is apples, but gram for gram, cherries contain just as much of this valuable nutrient.
Fresh cherries or apples have about 3 milligrams of quercetin per 7-ounce serving. However, processing concentrates quercetin, so there's about twice the amount of the compound in juices and other processed offerings.
Cherries are available year-round in dried, frozen and juice form, so they're easy to incorporate into your daily diet.
Posted by Lisa at 10:20 AM | Comments (0) | TrackBack
March 11, 2009
Citrus Rub for Salmon
Another great tasting and easy salmon recipe! Add these ingredients to your liking.
Rub
orange zest
lemon zest
brown sugar
onion, minced
garlic, minced
dill
chili powder
pepper
1. Mix the rub ingredients together.
2. Rub over the salmon on both sides.
3. Marinate in the refrigerator for about 1 hour
4. Oil pan lightly and heat at medium-heat.
5. Place salmon in the pan and cook for about 5 mins. Flip and squeeze the juice of 1/2 orange over salmon and sear for 5 more minutes.
6. Serve immediately.
Posted by Lisa at 06:55 AM | Comments (0) | TrackBack
March 07, 2009
Essentials for Fighting a Cold
Hot soup
Soup is a good source of fluid and soothing heat for your throat; its saltiness also can help lower the risk of dehydration from a fever. Choose clearer broths over creamy varieties, and be aware that some scientific evidence suggests chicken soup can help fight infection.
Vitamin C
Doctors aren't sure if the nutrient can shorten illnesses, but foods rich in vitamin C tend to be healthful anyway. Good sources include strawberries, oranges, tomatoes, sweet potatoes, red peppers, broccoli and orange and lemon juice.
Lean meats
Healthful levels of iron—found in lean red meat, chicken and fish—can help maintain a strong immune system.
Garlic
Compounds in this cousin to the onion may help shorten the duration of a cold. Use fresh or dried garlic in recipes, or ask your doctor about taking a supplement.
Honey
The sticky substance can reduce coughing by coating and soothing an irritated throat. Try swallowing between 1/2 and 2 teaspoons, especially before you want to sleep. Note: Never give honey to children younger than 1; it can cause a rare but potentially fatal illness.
Hot peppers
Capsaicin, a natural compound in peppers, can help thin mucus, clear stuffy noses and flush germs from the body. Depending on your tolerance for spicy foods, stir a dash or more of fresh or dried pepper into dishes.
Water
Staying well hydrated can reduce symptoms such as headache and sore throat.
Green tea
Antioxidants in tea leaves can boost immune function. Just be aware that green tea has caffeine—so it may interfere with sleep if you drink too much.
Posted by Lisa at 06:47 PM | Comments (0) | TrackBack
March 02, 2009
It's National Nutrition Month!
Celebrate National Nutrition Month in March by practicing the key message this year: Eating Right. Eating Right means:
* Eat a variety of foods
* Eat nutrient-dense foods which are high in vitamins, minerals, fiber and other nutrients -and lower in calories.
* Emphasize fruit, vegetables, whole grains and low-fat or fat-free milk and milk products
* Include lean meats, poultry, fish, beans, eggs and nuts.
* Eat foods low in saturated fats, trans fats, cholesterol, salt (sodium) and added sugars.
Posted by Lisa at 07:49 PM | Comments (0) | TrackBack