Convenience Cooking with Dried Beans

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Cooking with canned beans may be quick and easy, but using dried beans can be made simple too! Benefits of using dried beans instead of canned? They’re cheaper, 16 ounces of dried beans often turns into 32+ ounces when cooked, and you can add less salt than what is in many of the canned products.

Traditionally, many people soak their dried beans overnight, but there is also a quicker way to cook beans without the long soak! Add your dried beans to a pot and cover the beans with water. Then cover the pot with a lid and bring the contents to a boil. After the water and beans start boiling, remove the covered pot from the heat and let sit for an hour or more, where they’ll continue to soak up water. Let the beans sit while you go off to run errands, take a walk, or prep other parts of your meal. After about an hour, remove the lid and bring the contents back to a boil. Next, reduce the heat and continue to cook the beans as if you had soaked them!

Stir the pot of beans periodically and check on them after an hour, and keep adding water as necessary until the beans are tender and ready to be eaten. Consider cooking a big batch up, freezing them in portions, and using them instead of canned beans in later meals!

Not sure how much to cook? This chart from www.seriouseats.com may come in handy:

beans-chart

 

Happy cooking! -HM

Is Gluten-Free Healthy?

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Almost two-thirds of participants in a Consumer Reports survey thought going gluten-free would improve their physical or mental health; but is cutting out gluten beneficial for those without celiac disease or gluten sensitivities? Going gluten-free is not necessary for most healthy individuals.

Here may be some reasons to not go gluten-free:
– Going gluten-free without the help of a nutritionist may lead to nutritional deficiencies. The gluten-free products are often not enriched or fortified in iron or folic acid like wheat flours.
-You might actually gain weight, contrary to popular belief. The gluten that added texture and flavor to wheat, rye, and barley are often replaced with fat, sodium, and sugar in gluten-free products.
-You might miss a serious diagnosis. If you think you have an intolerance to gluten or celiac disease, an autoimmune disorder, you actually need to be consuming gluten to get a proper diagnosis. For others, going gluten-free may more of a placebo effect. It’s best to talk to a dietitian or GI specialist and see what changes are best to make before severely restricting your diet!

If you’re looking into cutting out gluten, keep these tips in mind:
– Don’t cut out whole grains completely. You can replace wheat with amaranth, corn, millet, quinoa, teff, and rice.
-Pick naturally gluten-free foods: fruit, vegetables, lean meat, poultry, fish, legumes, and nuts.
-Read your labels and minimize sugar, fat, and sodium when you buy processed foods!

Have any questions? Our RD’s would love to meet with you and discuss your concerns! -HM

 

 

 

Picture from Consumer Reports January 2015 Issue.

Green Tea for Good Health

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What is the mystic of green tea? As early as third century B.C. there are record of tea consumption. There are 3 types of common tea: green, black, and oolong. Green, black, and oolong teas all originate from the same plant leaf, Camellia sinensis, but have been processed differently. Texts from the third century A.D. suggest tea was used medicinally to alleviate depression, digestive issues, and nervous conditions. Green tea has been extensively studied and may have health benefits!

Green tea has been used in traditional Chinese and Indian medicine for centuries because of its perceived health benefits. Since green tea is only slightly processed it is full of its natural polyphenols, which include flavanols, flavandiols, flavonoids, and phenolic acid. All of these naturally occurring chemicals are micronutrients in our diet and the flavonoids are particularly helpful antioxidants. The micronutrients nourish your body while antioxidants help prevent cell damage.20161007_165030

Here are some health conditions green tea may be beneficial for:

  • atherosclerosis (heart disease)
  • high cholesterol
  • many types of cancer (bladder, breast, ovarian, colorectal, esophageal, lung, pancreatic, prostate, skin, stomach, and more)
  • inflammatory bowel disease (IBD)
  • Diabetes (type 1 and 2)
  • liver disease
  • weight loss

To make green tea at home, brew the tea for about 5 minutes in hot water. You can also drink your tea cold or take advantage of the bottled teas. Many coffee shops serve a variety of teas (locally, try All About Cha), you can by bagged teas at you local grocery stores (Bigelow, Tazo, Lipton, etc), or purchase loose leaf from specialty stores (Teavana, Republic of Tea). You may also like to try matcha, ground green tea leaves instead of whole brewed green tea, described to have a more intense sweetness and deeper flavor. Green tea and matcha does have some caffeine, 35 mg per 8 ounces compared to coffee’s 150 mg. Unlike coffee, caffeine in tea doesn’t stay proportional to its serving size. If 8 ounces of coffee contains around 150 mg of caffeine then 16 oz contains around 300 mg; but 1 tea bag brewed in 8 oz or 16oz will both only contain around 35 mg of caffeine! Consider drinking 2-3 cups a day of unsweetened or lightly sweetened green tea to experience some of its health benefits. -HM

Are There Really Benefits In Eating Foods That Are In Season?

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We’ve all seen and heard it, “Eat what’s in season.” There must be reasons for this advice, and what is included in the statement. Is it enough to eat organic, or “grown locally”? Let’s explore the terms.

“In season” means what’s being grown at the current time, usually thought to be in your local area. It may not necessarily mean organic, but it would be easy to investigate what methods a farmer/producer uses to grow their crops if it is grown locally. Reasons for eating locally, are: freshness and higher nutritional content; taste; cost; lower energy consumption , (including a lower carbon footprint); and constant variety.

Two local restaurants which subscribe to this view are Packards and Ludivine. This trend is called “farm to table” and is really catching on throughout the U.S.

So, what’s in season, looking at each season?

  • Spring: Swiss chard, spinach, Romaine lettuce,
    parsley and basil. Think greens!
  • Summer: strawberries, apple, pear, and plums and peaches as fruits, and vegetables such as summer squash, broccoli, cauliflower, tomatoes, peppers and corn; spices grown in this season, include mint, cilantro and oregano
  • Fall: carrot, sweet potato, onions, and garlic
  • Winter: think again of the root vegetables, such as potatoes, carrots and sweet potatoes, which will still be available; and then our neighbors to the south, who bring citrus fruits, sometimes to our very doors! If our winters are mild, and you have a garden, growing herbs and greens can be done into December and beyond, in a protected spot.

There may be health benefits we can’t even imagine from eating this ordered way, that is after all, planned by Nature. Think of the Vitamin C available in those citrus fruits and even potatoes in the dead of winter. Hopefully this will at least have you looking at what’s on sale and why at your next grocery store trip. -KM

RMR – What We Can Learn About Your Metabolism

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Do you think your metabolism is so-o-o-o slow or maybe almost dead which explains why you can never lose weight or why you gain weight just looking at food? If you feel this is true for you let us check out your metabolic rate and find out for sure if your oven is still cooking or if it’s truly burned out. We can measure your resting metabolic rate with a very simple 10-12 minute breathing test in our office. The test measures the oxygen your body consumes and uses this information to calculate your Resting Energy Expenditure (REE) or Resting Metabolic Rate (RMR).

We will provide you with a printout, which tells you if your metabolismScreen Shot 2016-09-06 at 10.22.34 AM is dead or alive (helpful information for all of us to know), and how many calories your body burns on a daily bases. The dietitians at Banister nutrition perform this test on the majority of all new patients to determine your accurate calorie burn. Reliable energy information is the foundation to calculate all calorie and nutrient requirements for any diagnosis.

Your metabolic rate may be affected by:

  • muscle: muscle mass increases RMR
  • age: RMR slows with age
  • genetics: your own genetics may contribute to a raised or lowered RMR
  • weather: your RMR increases in cold weather
  • meals: small regular meals increases RMR
  • pregnancy: may increase RMR
  • crash-dieting: decreases RMR (Read our blog on The Biggest Loser study for more interesting information on this!)
  • supplements: some can raise your RMR

The RMR test requires you be in a fasting state, no caffeine and only water for 4 hours prior to the test. Digesting food at the time of the test will raise your RMR as will consuming caffeine. In order to solve a problem we must first accurately identify the problem. You don’t want to be blaming a supposedly “slow metabolism” for you weight or health issues if that is not actually the real problem. -HM

Buzzwords – Do you know what they mean?

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Do you care if your food was raised in a pasture, lived in a cage, or if grass was part of the diet of the animal on you dinner plate? When you see terms on food product labels indicating “pasture-raised,” “cage-free,” “free-range” or “grass-fed,” do you know what these terms actually mean?

 

Local

Typically, these products travel less than 400 miles from where they are produced. “Local” may also include products produced within the same state they are being sold. According to Matthew Burch, of OKC-based Urban Agrarian, “local food is more about how something is grown than if it comes from a strictly defined geographical region.”

Cage-Free

Most egg-laying hens are housed in long
barns and are further enclosed in “battery cages” which may contain 4-7 chickens. Cage-free hens are still housed in long barns but also have free access to food, water, and the ability to roam the barn. However, they often don’t have access to outdoor areas.

Free-Range

Unlike cage-free eggs, free-range eggs are granted some time outside but spend the bulk of their time in cramped housing. Free-range hens do not require a defined time spent outside, outdoor space conditions, or particular feed type. Free-range also does not indicate chickens are humanely raised like many people are led to believe.

Pasture-Raised

This term is limited to omnivores who don’t gather all of their daily nutritional needs from plants alone. Pasture-raised animals spend most of their time roaming gap-logoand foraging different areas of farms but are still fed grain-based feed when necessary. Locally, The Wedge Pizzeria in OKC, uses a third party certified pasture-raised chicken on their pizza! Look for Global Animal Partnership (GAP) and Animal Welfare Approved (AWA) certifications on these meats.

Grass-Fed

This term is limited to ruminant mammals, i.e. cattle, sheep, andam grass goats
. These animals eat plant-based diets alone, but may be fed grains when plant-based forage is absent. These products may be certified as “American Grassfed” by the American Grassfed Association, indicating a plant- based diet. Keep in mind AGA does not require all products also be certified organic.

USDA Organic

This is the only USDA policed and regulated product label that usda orgfarmers and producers spend years working to acquire. USDA organic certification indicates the product is free from genetically modified organisms (GMO’s). For produce, synthetic fertilizers, pesticides or herbicides are not allowed and the same guidelines apply for areas organic-meat animals graze on. Hens must also be fed non-GMO feed and cannot be given hormones or antibiotics.

-HM

 

Local Eats – Cultivar

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Looking for a new local eatery? This summer I tried Cultivar in Automobile Alley. Cultivar is a “farm-to-fire” Mexican dining experience that I absolutely enjoyed. The menu included fresh tacos, burritos, burrito bowls, salads and more. The food was fresh, with priority given to local ingredients, and included fun
seasonal items such as pickled watermelon, brussel sprouts slaw, and grilled peaches as various taco toppings. There was also variety of grass-fed beef, fish, vegetarian, and vegan fillings, and a long line of quality vegetables to top your meal off with.

The group I went with ordered a variety of tacos, cultivar 5
which range from $3.50-5.75. The burritos/burrito bowls are about $8 and salads range from $5-8. There are also family-style taco platters for everyone to share and make their own. The food was great, the atmosphere is congenial, and their “fast casual” serving style is easy going. Sit inside or on the shaded patio and enjoy a colorful taco with fresh, clean, and local fillings! -HM

Gadgets & Gizmos – Do you have a “Zoodler”?

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A patient brought a Zoodler, a vegetable “noodle” 20160623_190119gadget, for us to play with! The Zoodler, which is similar to a Veggetti or Spiralizer, cuts various vegetables into long, thin spirals. The Zoodler cuts into 2 sizes of noodles, one similar to spaghetti and the other similar to linguini. Eggplant and zucchini were on sale the week I tried our Zoodler, so I decided to make eggplant parmesan.

To recreate this meal, spiralize 2-3 zucchini and 20160623_182046sauté with some olive oil and pepper. My “noodles” were topped off with baked eggplant coated in seasoned breadcrumbs and spaghetti sauce. I tried to dry out my noodles with just a towel and no salt, but you can see the noodles added extra water to the plate.

Here’s my Zoodler tips:

  • The blades are super sharp. Look for one with a handle and pay attention to where your hands are!
  • Cut your spirals down about every 8 inches (or sooner) or they become really long.
  • If you have some flexibility with salt intake, sprinkle your noodles with a little salt to help draw water out. Wait about 5-10 minutes, and then squeeze them with a towel to remove excess water.
  • Want to try other vegetables? Consider carrots, bell peppers, beets, winter squash, sweet potatoes, and onions.

Www.inspiralized.com is full of tips, recipes, and how-to demonstrations if you’re looking for ideas and inspiration for your next “zoodle” dish. Happy cooking! -HM

Local Eats & Summer Treats

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The summer heat had me seeking out snow cones this year.Downtown Edmond is hosting Katiebug’s snow cone truck on one of their street corners! Katiebug’s makes handcrafted syrups with organic sugar and fresh fruits, teas, and herbs. The business takes pride in making dye and preservative-free syrups. Their flavors are also gluten-free for those with dietary restrictions!

We tried the raspberry lemonade and pineapple hibiscus snow cones while my pup had his own pup-cone! The 20160629_180038snow cones were $4 and the pup-cone was $1, making it a fun and affordable cool treat. Keep an eye out for Katiebug’s at OKC’s food truck Friday’s and in Edmond off of N. Broadway. Looking for something else to cool off with? Katiebug’s also offered craft sodas and frozen hot chocolate. They were family friendly, had fun yard games, and flavorful homemade snow cones without the additives and preservatives! -HM

Intense Diet Plans- Losing More Than Weight

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The Biggest Loser contestants lose large amounts of weight during the show through dieting and intense workouts. The winner of season 8, the season followed in a recent study, had calorie deficits of 3,500-calories per day (1 pound per day!) and exercised 7 hours each day. The study emphasized that while each contestant lost large amounts of weight, they also suffered ill-effects related to their extreme weight loss. Thirteen of the fourteen participants regained weight after the show, in part Screen Shot 2016-07-20 at 12.03.12 PMdue to their significantly lowered resting metabolic rates (RMR), which resulted from their severely limited caloric intake. This change in their RMR is called metabolic adaptation and averaged ~500 kcal per day lower than expected in season 8 contestants. In addition to their lowered RMRs, the contestants also produced substantially less leptin, a hormone that controls hunger.

 

Although the study was small, it has reinforced the battle of obesity and losing weight can be a complicated path. Perhaps the show’s approach to incredibly low caloric intake and rapid weight loss may contribute to the significantly lowered metabolism and hormone levels. Crash dieting may also contribute to crashing resting metabolism rates and leptin concentrations.

Researchers are realizing the way out of obesity is a mix of biology and mental fortitude. If you’re struggling to lose weight or maintain your weight loss, reach out for help. Most importantly, seek guidance and coaching from a professional well versed with emotional and physical struggles of weight loss. We at Banister Nutrition will embrace your total lifestyle including work, activities, family demands, self-talk, stress, and emotional challenges along with your food to support you on your journey to healthy, fit, and strong.

-HM