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May 27, 2009
Burger Time
BBQ season has begun and one of the most common meats to throw on the grill is burgers.
Hamburgers, while excellent sources of protein, iron and zinc, can also be loaded with calories and fat.
Beyond the all-beef patty, there are the familiar turkey burgers and veggie patties. You can also find burgers -- fresh or frozen -- that are made from ground buffalo (bison), chicken, salmon, tuna, even mahi-mahi.
Compare the nutrition facts labels if available. (USDA guidelines require mandatory nutrition labeling on frozen burgers, but not on fresh seafood or meat products.
Look for ground meat products (beef, buffalo or poultry) that are labeled with the percentage of lean meat versus fat. A product labeled 80/20 means that it's made with 80 percent lean meat and 20 percent fat. Simply making the change from 80/20 to 95/5 will slash the fat content by two-thirds, and cut calories by one-third.
If the percent lean isn't specified, reach for ground sirloin, the leanest of the ground meats. (The next best is ground round, followed by ground chuck).
If you're grilling turkey burgers or chicken burgers, look for those made with only skinless white meat. One popular brand of turkey burger has 17 grams of fat per 4-ounce patty -- far more than the 6 grams of fat in the same size burger made with extra lean ground beef. A closer look reveals that it's made with "85/15 ground turkey," meaning that it also contains dark meat, skin and fat. So unless the label specifies skinless ground turkey breast or ground chicken breast, it likely has nearly as much fat and calories as typical ground beef.
You can also add juiciness after grilling by topping burgers with grilled onions and mushrooms, roasted red peppers, thick tomato slices, salsa, avocado relish, low-fat mayonnaise, ketchup, mustard or barbecue sauce.
Posted by Lisa at 09:41 PM | Comments (0) | TrackBack
May 23, 2009
Are You a Nutritionalist?
This question makes me laugh every time. What is a nutritionalist anyway?
(For the full article, click here)
(HealthNewsDigest.com) - Registered dietitians and nutritionists have both been around for decades, but to help determine which is most qualified to help you, first ask yourself which of the following qualities would give you confidence in the credibility of a nutrition professional who evaluates and counsels you:
1.National credentialing by a recognized and trusted health professional organization.
2.A guarantee of at least a bachelor’s degree in a nutrition related field.
3.Successful performance in an internship.
4.Passing a national credentialing exam.
5.A requirement of at least 75 hours of continuing education every five years in order to stay current and maintain the credential.
6.Advice and recommendations that are based on sound, evidence-based science.
7.All of the above.
If any or all of the above are important to you, then your choice is clear: see a registered dietitian. Only registered dietitians – not nutritionists – meet ALL of the above criteria. Many registered dietitians, easily recognized by the initials “RD” after their name, have considerably more advanced education. Indeed, nowadays most RDs have a Master’s degree in a nutrition-related field and some have doctoral degrees. Don’t be surprised to see someone with “MS, RD” or “PhD, RD” following their name.
Nutritionists, on the other hand, have no nationally recognized credentialing body like the Commission on Dietetic Registration, which credentials registered dietitians. Some states require dietitians and nutritionists to be licensed or certified in the state before they can identify themselves as dietitians or nutritionist, but many states have no such requirements.
It’s shocking that in some states, anyone can hang out a shingle, call himself or herself a “nutritionist” and start dispensing nutrition advice. What’s even more ironic is that you may need a license to cut hair, but not to counsel someone about managing their diabetes.
They’re not in the kitchen anymore
Many people used to think of a “dietitian” as someone who wore a hair net and stayed in the hospital kitchen stirring the big soup kettle. Those days are long gone. They are now very respected members of the health care team playing a vital role in the treatment and prevention of our most life-threatening diseases.
Posted by Lisa at 06:37 PM | Comments (0) | TrackBack
May 18, 2009
Multi-Grain Waffles
This is a favorite! A great recipe to make a big batch and freeze for a quick breakfast. I usually add blueberries to the batter too. Instead of the wheat germ, I've used All Bran or Fiber One cereal for a little extra fiber.
Makes 8 servings, 2 waffles each
Ingredients
2 cups buttermilk
½ cup old-fashioned rolled oats
⅔ cup whole-wheat flour
⅔ cup all-purpose flour
¼ cup toasted wheat germ or cornmeal
1 ½ teaspoons baking powder
½ teaspoon baking soda
¼ teaspoon salt
1 teaspoon ground cinnamon
2 large eggs, lightly beaten
¼ cup packed brown sugar
1 tablespoon canola oil
2 teaspoons vanilla extract
Instructions
1. Mix buttermilk and oats in a medium bowl; let stand for 15 minutes.
2. Whisk whole-wheat flour, all-purpose flour, wheat germ (or cornmeal), baking powder, baking soda, salt and cinnamon in a large bowl.
3. Stir eggs, sugar, oil and vanilla into the oat mixture. Add the wet ingredients to the dry ingredients; mix with a rubber spatula just until moistened.
4. Coat a waffle iron with cooking spray and preheat. Spoon in enough batter to cover three-fourths of the surface (about 2/3 cup for an 8-by-8-inch waffle iron). Cook until waffles are crisp and golden brown, 4 to 5 minutes. Repeat with remaining batter.
Wrap any leftovers individually in plastic wrap and refrigerate for up to 2 days or freeze for up to 1 month. Reheat in a toaster or toaster oven.
Nutrition Information
Per serving: 188 calories; 4 g fat (1 g sat, 2 g mono); 55 mg cholesterol; 30 g carbohydrate; 8 g protein; 3 g fiber; 328 mg sodium.
Source: Eating Well
Posted by Lisa at 06:22 PM | Comments (0) | TrackBack
May 16, 2009
Food and Nutrition Information Center
Looking for reliable nutrition information? Go to the Food and Nutrition Information Center - part of the USDA National Agricultural Library. Be sure to check out the Professional and Career Resources page and click on Listservs and Blogs. You may find yourself right back here :)
Posted by Lisa at 08:11 AM | Comments (0) | TrackBack
May 13, 2009
Top 50!
Check out this article on dietitian blogs - I made the top 50!
http://radiologytechnicianschools.net/top-50-dietician-blogs/
Posted by Lisa at 07:07 PM | Comments (0) | TrackBack
De-Stress Your Days
Be realistic - Learn to say no. You may be taking on too many responsibilities than you can or should handle.
Shed the Superman/Superwoman urge - No one is perfect, so don't expect perfection from yourself or others. Ask for help if you need it.
Meditate - even just 10-20 mins of quiet reflection may bring some needed stress relief.
Visualize - Use you imagination and picture how you can manage a stressful situation more successfully.
Take one thing at a time - The best way to cope with feeling overwhelmed is to take one task at a time.
Exercise - Twenty to 30 mins of physical activity benefits both the body and mind and it can help improve your sleep.
Hobbies - Take a break and do something you enjoy. Indulge your interest.
Healthy Lifestyle - Limit caffeine and alcohol. get adequate rest, exercise and balance work and play.
Share you feelings - Stay in touch with friends and family. Let them provide love, support, and guidance. Don't try to cope alone.
Give in occasionally - Be flexible. Rethink your position and strategy. If you know you are right, stand your ground, but calmly and rationally.
Go easy with criticism - You may expect too much of yourself or others.
Indulge in lots of laughter - Laughing reduces stress hormones and is beneficial to the immune system.
Posted by Lisa at 07:00 AM | Comments (0) | TrackBack
May 07, 2009
Mediterranean Wrap
2 medium zucchini, about ½ lb. each, cut lengthwise into ¼-inch slices
2 tsp. olive oil
1/8 tsp. salt
Pinch of freshly ground pepper
1 cup hummus (store-bought)
4 pieces whole-grain wrap bread (about 2 oz. each)
¼ cup pine nuts
2 large tomatoes, sliced
2 cups baby spinach leaves
½ cup sliced red onion
¼ cup fresh mint leaves
Preheat the broiler. Discard the outermost slices of zucchini and brush the rest with oil; dust with salt and pepper. Place on a baking sheet and broil about 3 inches from heat for 5 minutes on each side, or until tender and slightly browned.
Spread ¼ cup hummus on each wrap and sprinkle with 1 tablespoon pine nuts. Top with a few slices of tomato and zucchini, ½ cup spinach, a few sliced onions, and 1 tablespoon mint. Roll up and cut in half on a diagonal to serve.
Makes four servings.
Per serving: 325 calories, 16 gm fat, 1.5 gm saturated fat, 0 mg cholesterol, 42 gm carbohydrates, 9 gm fiber, 11 gm protein, 325 mg sodium
Source: fitnessmagazine.com
Posted by Lisa at 07:42 PM | Comments (0) | TrackBack
May 03, 2009
Top 5 Functional Foods
Salmon came in at number one because of its potent omega-3 fatty acid levels which can benefit heart health, brain health and more.
The American Heart Association suggests about 1 gram of omega-3 fatty acids each day for people with coronary heart disease. For healthy people, they recommend eating fish twice a week.
Oats were second because of its high-fiber content. It can also lower your risk for high cholesterol, heart disease, diabetes, and cancer. Most Americans eat 15g a day, about half of the 30g recommended to ward off disease.
At three, antioxidant-rich blueberries were highlighted for their ability to protect the body against free radical damage and the chronic diseases associated with aging.
Low-fat milk took fourth due to its high levels of calcium and vitamin D.
Low-fat yogurt came in at number five due to high calcium content and healthy bacteria. The label should read ‘live and active cultures’ .
Posted by Lisa at 08:15 PM | Comments (0) | TrackBack