To Juice or Not to Juice?

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This is a question we hear often. Juicing is the process of extracting juice from plants, such as fruits and vegetables. Juicing is different than blending and smoothies.

You may consider juicing if identify with one of these categories:

  1. Picky eaters: If you are not a fan of fruits and vegetables this is good way to get the 5 cups of fruits and vegetables needed in the daily diet. It takes 8-10 exposures to a food before a picky eater can accept it into their diet. Therefore, ingesting produce in a juice may lead to more on their plate!
  2. Too Busy to Stop: Some people are too busy to stop for breakfast or lunch, which can lead to cravings or a large meal in the evening. Juicing would provide you with nutrients, calories, and carbohydrates needed to satisfy some nutritional needs. There is little to no protein in juices so it still does not replace a meal. Consider having 10-15 almonds, yogurt, adding a scoop of protein powder, or small piece of fish with your juice.
  3. Low fiber diet: Most people need to increase daily intake of fiber, but medically a low fiber diet is needed in some cases. Most juicing machines leave the pulp(fiber) behind to be discarded. If you are not on a low fiber diet use the pulp in other recipes such as, soups, spaghetti sauce, granola bars, or smoothies. mv

Health Benefits of Coconut Water

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While traveling in India the one thing I saw the most on roadside markets was people selling coconut water. Coconut water has many health benefits. Many studies have shown that the antiviral, antibacterial, anti-inflammatory and antioxidant activity of coconut water may help with a number of minor to severe health conditions. This nutrient rich driCWnk has been used to regulate blood pressure, blood sugar, and cholesterol levels, and it has been found to boost energy levels and increase metabolism in the human body. It has been found to be effective at treating stomach flu, dysentery, indigestion, constipation, intestinal worms, cholera, urinary abnormalities, urethral stone, malfunctioning kidneys, dry and itchy skin, age spots, and wrinkles.

Coconut Water is available in cans or bottles from many grocery stores, Indian markets or online retailers. Fresh plastic wrapped coconuts can also be purchased at many Indian and Asian grocery stores during the summer. When buying fresh coconuts with green husks, look for those with some light brown spots as well since these are considered to have the greatest water content. Generally, the water from Indian and Bangladeshi coconuts tends to be sweeter than Thai and Brazilian coconuts. When using fresh coconuts, try to drink the water as soon as possible since the nutrients can begin to dissipate after being exposed to air. However, the water can also be refrigerated for 10 to 12 hours if it is sealed in a tight container.

 

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Dark Chocolate Almond Oatmeal Cookies with Sea Salt

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Ingredients
⅓ cup coconut oil, melted
¾ cup maple syrup

2 eggs
1 cup almond butter, unsalted, creamy
2 teaspoons vanilla
3 cups rolled oats (gluten-free)
½ teaspoon cinnamon
½ teaspoon baking soda
1 cup chopped dark chocolate (dairy-free)
Maldon sea salt (or any course sea salt)

Directions

  1. Preheat the oven to 350 degrees. Line baking sheet with parchment paper.
  2. In a medium bowl, mix together coconut oil, maple syrup, eggs, almond butter and vanilla. In a separate large bowl, mix together the rolled oats, cinnamon, baking soda and dark chocolate. Combine wet ingredients with dry in the large bowl and stir to combine.
  3. Drop 1/4 cup of dough onto the sheet and sprinkle with a few sea salt flakes. Repeat with remaining dough, separating by at least a couple inches on the sheet. Bake for 12 minutes or until golden brown.

From a Dietitian’s kitchen: Fish

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The American Heart Association recommends we increase our consumption of fish to twice a week. Many fish are good sources of Omega 3 fatty acids. I recommend line-caught varieties (this will be stated on the packaging) because wild fish eat a healthier diet and are better for the environment than farmed fish. Fish can be defrosted very quickly in the refrigerator or cooked from frozen. One of baked fishmy family’s favorite ways to bake fish is covering each filet in a little bit of high quality mayonnaise and then topped with parmesan cheese. The topping helps the fish to not dry out and the cheese browns well. Most fish will be cooked through in 15-25 min at 350 degrees. Fish should easily flake when it is done. Enjoy! mk

Healthy Substitutions for Delicious Pillsbury Pumpkin Quick Bread Muffins

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Looking for a delicious and healthy dessert for Thanksgiving? Try this easy and amazing Pillsbury Pumpkin Quick Bread Muffins recipe!Pillsbury Muffins

Ingredients:

1 box Pillsbury Pumpkin Quick Bread

Then follow the instructions but use these substitutions..

Replace fat-free milk for the whole milk

Use the individual serving size of natural unsweetened applesauce for the oil in the recipe

Add 1/2 cup of canned pumpkin

Sprinkle a little flax seed and cinnamon into dry mixture

Add some craisins (optional)

 

Use the directions on the back of box for muffins.

 

Have a wonderful Thanksgiving Day!

 

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Feed your child like a giraffe!

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Do we feed our children better than zoo animals? This was something I was pondering as I was stuck on the Centennial Cho Cho in the OKC zoo. An animal had escaped so our ride was stopped for a few minutes. I could see the giraffe feeding area wSONY DSCith a long line of those willing to pay a few dollars to feed giraffes romaine lettuce leaves. While the giraffes were eating lettuce I couldn’t help but wonder what food was in the strollers of those waiting in line. Were those children getting romaine lettuce leaves? My child with me that day wasn’t eating lettuce either but how far from lettuce was their lunch or snack? There are many signs throughout the zoo reminding us “don’t feed the animals.” Why? We all know why. Eating a diet of inappropriate food would make them sick. If the zoo keepers were feeding the animals Hot Cheetos and Kool-aid they would be charged with a crime and receive public criticism due to the gross mistreatment of these magnificent creatures that are in our care. I challenge you to think about how much of your child’s diet is similar to the diet of the beautiful creatures at the zoo and how much would be considered inappropriate? Your child is more precious than the zoo animals; let’s feed them that way! mk

From a Dietitian’s Kitchen: Lentils

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lentil ingridientsMy whole family (yes even the children) love lentils. I love that they are inexpensive, easy to prepare, and high in protein, iron and fiber.

Ingredients:
One pound of lentils
1 tablespoon oil
1 medium onion, chopped
6-8 cups of broth or water (I use 4c vegetable broth and 2c water)
1 tablespoon of chopped garlic
3-4oz of Canadian bacon, ham or cooked bacon
1/2 teaspoon of dried rosemary

First I rinse the lentils while looking for pebbles that sometimes end up in the bag. Then chop the onion and sauté it in the oil with the garlic until well cooked. Combine the broth and or water, onion mixture, lentils, ham or bacon and Rosemary in a slow cooker or soup pot. Cook for 30min (stove top) or 4-6 hrs on low in slow cooker. Top with sour cream or plain yogurt and enjoy! We often freeze 2 cup containers for school lunches or a quick dinner! mk

How Much is TOO Much Exercise?

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Most of you are familiar with the eating disorder known as bulimia nervosa which involves purging your calories by vomiting. You can also purge calories through excessive exercise. Exercise is generally always considered as beneficial to your health so it is frequently overlooked as developing into a possible disorder.

What begins as a desire to become healthy, fit and strong can become a form of intense mental and physical punishment. An obsessive interest in weight, calories consumed,  excessive exercise and extreme guilt or frustration if an exercise session is missed are signs of obsessive thinking about body shape.

Red flags to that a problem may exist include:

  • Going to the gym multiple times daily or several hours of exercise daily.
  • Feel a need to work out regardless if dizzy, sick or in pain.
  • Setting unattainable goals which you increase regularly.
  • You neglect to praise yourself for your accomplishments or you always think you should be doing more or better.
  • Perfectionistic attitude regarding your workouts and your body.
  • Lose weight rapidly and beyond what is recommended by your dietitian or physician.
  • If you have to miss an exercise session are you anxious, distraught and wanting to do anything to make up the appointment?

Exercise is a part of healthy living. You must learn to connect and listen to your own body; physically and mentally to be aware of what is too much.

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

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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

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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.

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