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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Tips To Sustain Healthy Habits

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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

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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

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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