Saturated, unsaturated, olive, canola, lard, butter…the list could go on. There are many different varieties of fats which can lead to some confusion but the main topic we’re going to discuss is: smoke point. The “smoke point” of a fat refers to the temperature at which a fat begins to smoke (pretty straight-forward). Learning how to understand those smoke signals is a crucial element to cooking.

While minimal smoking is okay, once you break past the smoke point you’re heading towards a danger zone. When the smoke point is surpassed, the fat starts to break down, releasing free radicals and a substance called acrolein, the chemical that gives burnt foods their taste and smell. Many unrefined oils or “virgin” oils contain minerals, enzymes, and other compounds that don’t fare well with heat. Although they are more nutritionally promoted, they tend to be more susceptible to rancidity (do to the low smoke point). For an oil to have a high smoke point, manufacturers use industrial-level refinement processes such as bleaching, filtering, and high-temperature heating to extract and eliminate those compounds. What’s left? A neutral-flavored oil with a longer shelf life and a higher smoke point.

So how do we know which oils to use for different cooking methods? As a general guideline it is suggested that we use oils with smoke points at or above 400°F (canola oil, vegetable oil, sunflower oil, peanut oil, etc.) when cooking at high temperatures. Below is a list of some of the more common cooking techniques and recommended oils for each.

Searing: The main goal is to heat meat as rapidly as possible to promote browning. Choose a neutral fat with a high smoke point like peanut, corn, or vegetable oil.

Sautéing: Smoking hot oil is not necessary for sautéing, therefore, virgin olive oil and other medium smoke point fats.

Stir-Frying: Wok cooking is fast and relies on a thin coating of super-hot oil to lubricate your food. With this cooking method you’ll want a really high smoke point oil (peanut or safflower) for the best (and safest) results.

Check the smoke points below to see if you’re using your oils appropriately. -SY

Is your mouth watering yet? Just the word “chocolate” makes me want some! With Valentine’s Day right around the corner, we as Americans will buy at least $345 million worth of chocolate candies next week alone! This makes up approximately 5% of the yearly chocolate sales! Below is a chart I downloaded from the International Cocoa Organization’s website showing that we as Americans are proud supporters of the cocoa industry.

Something that might surprise you is chocolate was originally consumed as a beverage, not a sweet dessert. Chocolate used to be prepared as a bitter drink, sometimes even fermented. It wasn’t until the mid-19^th century that the first chocolate bar was invented.

Believe it or not, cocoa actually has some positive nutritional benefits. Cocoa contains vitamin E and some B vitamins, as well as minerals such as magnesium, copper, phosphorus, and zinc. Chocolate is also rich in flavanols which protect the body against oxidative damage. To benefit from these flavanols, choose dark chocolate over highly processed milk chocolate. Moderation is key!

I thought taking us back to our “chocolate roots” might be fun with this Spiced Chocolate Tea recipe! Enjoy! –SY

Spiced Chocolate Tea (recipe serves 1)

Ingredients

½ C milk

½ C water

1 black tea bag or 1 T loose black tea

4-5 chocolate chips

1/8 tsp ground cinnamon

½ T sugar (optional)

Directions

Place teabag or loose tea in strainer into mug. Add chocolate chips and cinnamon. Add sugar (if desired).

Mix water and milk. Heat in small saucepan over low heat until bubbles form.

Pour heated mixture into mug. Mix until chocolate is melted. Top with whipped cream and more cinnamon for an extra special treat.

Inflammation is a sign of injury or illness.
Increased inflammation in your body can be a risk factor (or symptom) for heart disease, cancer, diabetes, and other chronic diseases. Your diet and lifestyle can increase or decrease the amount of inflammation in your body.

Here are some tips to help decrease the amount of inflammation in your body:

Avoid overeating: More food than you need causes your body to make more fat cells. Studies have shown that eating 20-30% less food can decrease inflammation.

Lose weight: A weight loss of 10% or more makes a significant reduction in the amount of circulating inflammatory markers.

Moderate carbohydrate intake: Foods low in fiber and high in sugar cause inflammation. Limit your intake of sweetened drinks, snack foods, processed foods, and desserts. Choose whole grains instead!

Avoid trans fats: These fatty acids are mostly found in store-bought baked goods, snack foods, frostings, shortening, and fried foods.

Limit saturated fats: We need some saturated fats but too much can increase our risk or those chronic diseases. Saturated fats are mostly found in animal fat, dairy products, butter, lard, and eggs.

Increase your fruits and vegetables: Try to eat 4-5 cups of fruits and vegetables per day. Look for ones that are dark green, orange, yellow, and purple.

Use olive oil when you can: Oil is very dense in calories but the fats in olive oil are anti-inflammatory.

Increase your intake of walnuts and salmon: All nuts and fish are healthy but walnuts and salmon have the most heart-healthy fatty acids.

Eat whole grains: Increase your intake of oatmeal, quinoa, and brown rice. These are good replacements for bread and most cold cereals.

Eat more lentils and beans: These superfoods are a good source of fiber, protein, carbohydrates, and multiple vitamins and minerals. Consider a few servings/week.

Overwhelmed by this list? See a dietitian; we can and would love to help!

*Adapted from Today’s Dietitian Vol. 16 No. 2 p 44-51

Technology is everywhere in today’s world. Most people have a smart phone and are on their smart phone all throughout the day. A recent study by Kleiner Perkins Caugield and Byers found that the average user checks their phone approximately 150 times/day! With apps galore the opportunities are endless.

Check out some of the latest nutrition and health related apps that dietitians gave 4 or 5 out of 5 stars!

Yummly: New recipes aplenty! You can think of this app like a digital recipe box that allows you to cook, eat, and share foods they love. It includes a diverse search engine that lets you find the ideal dish, recommendations based on browsing habits and what’s popular in the area, and a smart shopping list for the grocery store.

TruReach: “Mental wellness on-the-go.” This mobile app is aimed at reducing stress and anxiety based on the use of cognitive behavioral therapy activities. Reducing stress is one of the best ways to get you on track for an overall healthier lifestyle.

Sworkit Lite: This app basically provides guided workouts without the hassle of a gym membership or equipment. Covering a range of personal training needs with strength training, stretching, cardio, Pilates, and yoga workouts, this Sworkit Lite offers workouts that are 5 minutes to one hour long. It even lets you search for a workout specific to areas you want to work on!

Blender Girl Smoothies: Blender Girl Smoothies is designed for smoothie lovers! This fun and convenient app helps users discover new and creative options on the go. With around 100 recipes that include multiple fruit and vegetable combinations, you’re bound to find some favorites (which you can save)! -SY

*Reviewed by dietitians everywhere and submitted to the Academy of Nutrition and Dietetics Food and Nutrition Magazine

Holidays can be tough when it comes to managing food and drinks in relation to our weight. How do you even begin to stay balanced with snacks and sweets around every corner? We decided to have our Registered Dietitians weigh in with some tips and tricks to help you tackle the holiday food challenges!

Here are the top 12:

~Look over all the food first (stand back and formulate a game plan in your head) decide what is really special and enjoy small amounts of those foods without guilt.

~Skip the foods that were just purchased at grocery stores (nothing special there), stick to the home-made items.

~Check your sleep, are you actually hungry or just really tired?

~Have emotional “check-ins”. Don’t let your tinsel get in a tangle and mindlessly eat. The extra cookies, candy, cheese and crackers will only take you to momentary relief.

~Remember that this is a season of “joy” and you should en”joy” your company.

~Instead of getting overwhelmed with your preparations, practice thinking of them as your gifts to your loved ones and remember to focus on the real reason for the season.

~Don’t skip meals anticipating the holiday meal or party.  Eat light and healthy before. This will decrease your hunger and increase willpower.

~Always offer to bring a healthy dish (fruit and veggie tray, sparkling water, etc.).

~Decrease alcoholic drinks by putting a limit on yourself.

~Don’t continue to eat a food unless it is worth it! Take a bite and assess if another is worth the calories. Don’t even put foods on you plate unless they look good!

~Add an extra exercise session for each holiday party. A 30 min walk will burn off the extra 200-300 calories you will eat at the party.

~Mark your calendar for the days between the parties that need to be your usual routine.  It isn’t the holidays that change our weight and our health it is the days in between that add up to too many days of indulgence. -SY