From a Dietitian’s Kitchen- My daughter’s Celiac diagnosis

/in /by

IMG_2005Sometimes health care professionals are reminded of what it is like to receive health information instead of give health information. I was the recipient of unfortunate yet not surprising information when I was told my 7 year old daughter has Celiac disease. Celiac disease is an autoimmune disease that is triggered by gluten (found in wheat, rye and barley.) The immune system of those with Celiac disease attacks tissue in the small intestine if and only if they eat gluten. The symptoms are very diverse and range from hair loss and itchy palms to stomach pain. It is estimated that 1 out of every 133 Americans have celiac disease. Check out celiac.org for more information.

We had been eliminating gluten from my daughter’s diet for a few months due to stomach aches. Her father is gluten intolerant so when she complained of reoccurring tummy trouble gluten was the first possible irritant we eliminated. Her symptoms completely vanished when we eliminated gluten so I asked her doctor to order the panel of blood tests for celiac disease. The gold standard for diagnosing Celiac disease is a biopsy of the small intestine. We feel that the blood test and the lack of ANY symptoms with a gluten free diet is enough confirmation for us. We are choosing to not subject our daughter to the scope and biopsy at this time. This is a very individualized decision and one to discuss with your doctor.

I am very proud of my daughter’s resiliency and maturity regarding her new gluten free lifestyle. Most foods we cook and eat at home are naturally gluten free with a few specialty gluten free products. This helps by keeping processed foods to a minimum, allows everyone to enjoy the same foods and saves money on groceries. Eliminating gluten is not as hard or depriving as it may appear. If you are diagnosed with a wheat allergy, as gluten intolerant or with Celiac disease then come visit with me at Banister Nutrition. If I can please a 7 year old I know I can also help you with the transition!

Teaching Your Children Healthy Habits

/in /by

Food, nutrition and eating skills are among the most important things you can share with children that will be with them forever. Learning these healthy habits at a young age will help children make better choices as an adult. Food to fuel busy, successful lives, nutrition to nourish strong bodies and smart brains, and eating skills to enjoy the social aspect of meals with family and friends.

Here are a few tips to teach your children how to start living healthy lives from a young age:

  • Serve regular, balanced meals and snacks with a variety of nutrient-rich foods.
  • Provide calm, pleasant meal times where adults and children can talk together.
  • Allow children to use their internal signals to decide how much and what to eat.
  • Explore a variety of flavors and foods from different cultures and cuisines.
  • Make food safety, including washing hands, a part of every eating occasion.
  • Teach basic skills for making positive food choices away from home.
  • Allow children to help in the kitchen.

ssg

Tips To Sustain Healthy Habits

/in , , , , /by

A structural change to your eating habits can be a positive impact on your health. Here are a few tips on changing the way you eat at work and home, where the struggle is daily.

WORK:

  • Make sure you get up from your desk frequently.
  • Take your breaks.
  • Avoid eating at your desk or in your office at all costs. Eating in front of a screen takes away from the pleasure of eating, which means you end up eating more to feel satisfied.
  • Pack a healthy lunch and snacks if necessary.

HOME:

  • Serve salad and vegetables first with meals.
  • Pre-plate meals and serve from the stove or counter as opposed to leaving food on the table.
  • Sit at the table, turn the TV off and be present during the meal.
  • If drinking sweetened beverages (pop, juice or sports drinks), choose a container that holds fewer than 24 ounces.
  • Ensure bulk foods (think chips) are in individual serving bags.
  • Put pre-cut fruits and vegetables within easy reach on the middle refrigerator shelf.
  • Place a bowl of fruit on the dining room table.

sg

Inflammation and Food

/in , , , /by
Inflammation is a sign of injury or illness. Increase inflammation in your body can be a risk factor for heart disease, cancer, diabetes and other chronic diseases. Your diet and lifestyle can increase or decrease the amount of inflammation in your body.
 
To 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 in your body.
  • Lose weight: A weight loss of 10% or more makes a significant reduction in the amount of circulating inflammatory markers.
  • Moderate carbohydrate intake: Foods that are low in fiber and high in sugar are inflammatory. Limit your intake of sweetened drinks, snack foods, processed foods and desserts.
  • Avoid trans fats: These fatty acids are mostly found in store-bought baked goods, snack foods, frostings, shortening and fried foods.
  • Limited saturated fats: We need some saturated fats but too much can increase the risk of chronic disease. 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 deep 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 or walnuts and salmon: All nuts and fish are healthy but walnuts and fatty fish 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 super foods are a good source of fiber, protein, carbohydrate, and many vitamins and minerals. Consider few vegetarian meals a week.
Inflammation in your body is a great example of “we are what we eat”. Small changes you enjoy are your best bet for long-term success. Enjoy! mk

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

Activity is not just for athletes

/in , , /by

During my weekly visits to a local park I often see two gentlemen exercising on the one-mile loop path.  They are memorable because they both have significant physical deformities.  They both walk with a slow determination despite their uneven gait and challenging posture.  They are a source of inspiration and a great reminder that we don’t have to be athletes to be active. 
Physical activity is just as vital to our health as good nutrition.  It is recommended to accumulate 150 minutes of moderate intensity activity every week.  Don’t let that be overwhelming to you.  Make your goal to do a little more this week then last week and eventually you will feel more like an athlete.   Write out your activity goals in minutes, miles or laps and track your progress. 
During my most recent trip to the park I even saw a three-legged dog making the one-mile trek!  Pick your favorite activity, set some goals and start moving.  You will be so glad you did! mk

August is the Academy of Nutrition and Dietetics’ first ever “Kids Eat Right” month

/in , , , , /by
With childhood obesity on the rise, making sure kids eat right and get plenty of exercise is vital.
Parents and caregivers can play a big role in children’s nutrition and health, teaching kids about healthy foods, being a good role model and making sure physical activity is incorporated into each day.

The Academy of Nutrition and Dietetics is encouraging families to take the following steps:

Shop Smart. To encourage a healthy lifestyle, get your children involved in selecting the food that will appear at the breakfast, lunch or dinner table.

Cook Healthy. Involve your child in the cutting, mixing and preparation of meals. They will learn about food and may even be enticed to try new foods they helped prepare.

Eat Right. Sit down together as a family to enjoy a wonderful meal and the opportunity to share the day’s experiences with one another. Research indicates that those families who eat together have a stronger bond, and children have higher self-confidence and perform better in school.

Healthy Habits. You can help kids form great, healthy habits by setting a good example. Fill half your plate with fruits and vegetables, choose lower-sodium options, and make at least half the grains your family eats whole grains. For beverages, choose water over sugary drinks, and opt for fat-free or low-fat milk.

Get Moving. Aside from being a great way to spend time together, regular physical activity is vital to strengthen muscle and bones, promote a healthy body weight, support learning, develop social skills and build self-esteem. Kids are encouraged to be active for 60 minutes per day.

Getting kids to eat right can sometimes be a challenge, particularly if they are picky eaters. Please don’t hesitate to make an appointment with Banister Nutrition for help with your family’s health.  We can help you with healthy meal and snack ideas, make sense of the feeding relationship and insure your children grow into healthy adults. mk

Zucchini Pizza Bites

/in , , , , /by

I love searching for new and interesting recipes on my time off. Last night I made these delicious and easy zucchini pizza bites, they are a great substitute for the regular pizza bites that you may buy at the store. Try this recipe!
Prep time: 5 mins
Cook time: 6 mins
Total time: 11 mins
Serves: 6-8

Ingredients
-1-2 large zucchini (sliced in ¼ inch slices)
-2 tbsp olive oil
-salt 
– pepper
-pizza sauce
-low fat shredded mozzarella
-turkey pepperoni slices (I tore 1 pepperoni for each slice of zucchini)
Instructions
1.     Toss sliced zucchini with olive oil and a dash of salt and pepper.
2.     Spread succhini evenly on a aluminum foil covered pan and place under the broiler at 350° F for 1-2 mins. Flip the zucchini and return under the broiler for another 1-2 mins.
3.     Remove the zucchini and top with ½ tsp of pizza sauce, shredded cheese, and turkey pepperoni.
4.     Return under the broiler just until cheese is melted.
5.     Serve & Enjoy!
Nutrition Facts (Servings: 4 pieces)
Calories: 125   Protein: 8g   Fat: 6g   Carbs:  10g
sg 

5 Types of “Mindless Eating”

/in , , , , , , /by
Practicing healthy satiety is developing a better understanding of when you’re really hungry and when you’re not, and training yourself to avoid eating when you’re not hungry.
Here are the 5 types of “mindless eating” to avoid: 
Emotional Eating:Often the factor that drives our eating is not physical hunger but emotions such as happiness, sadness, or even boredom. Learn to tell the difference between real, physical hunger and emotional food cravings.
Spontaneous Eating:Often we eat food just because it’s there, even when we’re already full. This adds a lot of useless calories to one’s diet. The best way to avoid spontaneous eating is to eat on a regular schedule.
Unconscious Eating:Sometimes we eat without even being fully conscious that we are doing so (often in front of the TV). Food journaling is a useful tool you can use to steer clear of unconscious eating.
Habitual Eating:Eating out of habit instead of hunger is known as habitual eating. Eating on a schedule is a good thing if the schedule is sensible, but becomes a bad thing when the schedule is not sensible.
Clearing Your Plate: Sometimes we start to eat when we’re hungry and don’t stop when we’re full. Instead we keep eating until we finish the food that’s in front of us or until we are uncomfortably stuffed. The best way to avoid this type of mindless eating is to serve yourself smaller portion sizes. sg

Just for Today Poem

/in , /by
A client of mine kept this on her bedroom mirror for a year.  She read it every day during Lent to help her stop drinking soda during the Lenten session.  It has now been 2 and a half years since her last soda!  Maybe this poem will be helpful for you also!

 

JUST FOR TODAY, I will live through this day only. I will not brood about yesterday or obsess about tomorrow. I will not set far-reaching goals or try to overcome all of my problems at once. I know that I can do something for 24 hours that would overwhelm me if I had to keep it up for a lifetime.

JUST FOR TODAY, I will be happy. I will not dwell on thoughts that depress me. If my mind fills with clouds, I will chase them away and fill it with sunshine.

JUST FOR TODAY, I will accept what is. I will face reality. I will correct those things I can correct and accept those I cannot.

JUST FOR TODAY, I will improve my mind. I will read something that requires effort, thought and concentration. I will not be a mental loafer.

JUST FOR TODAY, I will make a conscious effort to be agreeable. I will be kind and courteous to those who cross my path, and I’ll not speak ill of others. I will improve my appearance, speak softly, and not interrupt when someone else is talking.

JUST FOR TODAY, I will refrain from improving anybody but myself.

JUST FOR TODAY, I will do something positive to improve my health. If I’m a smoker, I’ll quit. If I am overweight, I will eat healthfully – if only just for today. And not only that, I will get off the couch and take a brisk walk, even if it’s only around the block.

JUST FOR TODAY, I will gather the courage to do what is right and take responsibility for my own actions

 -This poem was adapted from the Al-Anon support group poem –mk

Red, White & Blue Popsicle

/in , , , /by
About 10 (3-ounce) freezer pops | Active Time: 10 minutes | Total Time: 6 hours 10 minutes 
Ingredients
1 1/2 cups blueberries
1 cup raspberries
2 cups limeade

 

Preparation
Divide blueberries and raspberries among freezer-pop molds. Pour limeade over the berries. Insert the sticks and freeze until completely firm, about 6 hours.

 

Nutrition Per pop: 

45 Calories; 0 g Fat; 0 g Sat; 0 g Mono; 0 mg Cholesterol; 12 g Carbohydrates; 0 g Protein; 1 g Fiber; 2 mg Sodium; 41 mg Potassium
1 Carbohydrate Serving