Today's Tip: Salad

Eat more salads, not because they are "Diet food" but because when built properly, they are packed with nutrients.  Keep a variety of ingredients on hand and create your own salad buffet every day of the week.  Get creative and chop, dice, shred, or slice your salad.

Tips to building a better salad

Load up with nutrient-dense ingredients such as:

• Leafy greens - arugula, bibb lettuce, escarole, red or green leaf lettuce, iceberg, napa cabbage, spinach, radicchio, romaine
• Vegetables - artichokes, bean sprouts, beets, bell pepper, bok choy, broccoli, cauliflower, carrots, celery, corn, cucumbers, mushrooms, onions, peas, radishes, sugar snap peas, tomatoes, water chestnuts, zucchini
• Fruits - dried cranberries or apricots, apple, blueberries, grapes, mandarin oranges, melon, pears, raisins, strawberries
• Beans - black beans, chickpeas, edamame, kidney beans, navy beans

Sprinkle on some extras but go easy, these toppings can pack on extra fat and calories:

• Cheese - blue cheese, cheddar, feta, mozzarella, parmesean
• Nuts - almonds, cashews, peanuts, pecans, walnuts
• Other - Avocado, chow mein noodles, croutons, olives, sunflower seeds

Make your salad a main dish by adding:

• Lean beef, chicken, ham, hard boiled egg, salmon, shrimp, tofu, tuna, turkey

Delicious Salad combos:

• Romaine, grape tomatoes, cucumber, red onion, carrots, avocado and shrimp
• Mixed greens, chicken, melon, walnuts, and feta
• Spinach, red onion, mandarin oranges and almond slices

Add a light salad dressing and enjoy!

Short and Sweet

Last night I was teaching the plate method to patients.  This is a great tool that gives a visual on appropriate serving sizes and food groups at each meal.  Then as I was about to eat dinner, I realized I was practicing what I preach, which is to make half of your plate full of vegetables, one quarter for protein and the other quarter for the starch, then have a piece of fruit on the side and a dairy product. I had my apple a little later for a snack and didn't have the dairy, oops.  Anyways do what you can to follow the plate method because getting in all the food groups at each meal is key for optimal nutrition.  Watching serving sizes helps with weight control.  I had tofu, quinoa, and vegetables for my plate but of course you can have your favorite protein, starch and vegetables. 

And one last thing I'd like to share....

The Can Can

First off, today is National Almond Day.  My very first post was about almonds and walnuts so check out the archives at the bottom of the home page in case you missed it to find out all the good these nuts have to offer.  I just thought I'd remind you to grab a handful of almonds today in honor of National Almond Day!!

February has a list of monthly food holidays.  One of which is Canned Food Month.  I know many people are told to steer clear of canned foods due to preservatives and particularly the high sodium content but sometimes canned foods really come in handy and are more affordable.  I buy canned beans though I have bags of dried ones in my cupboard.  It is just convenient. 

So when you are buying canned goods and if you are concerned with salt content, rinse the foods to remove some of the sodium.  You can rinse most canned vegetables using a colander.  You can also rinse canned fruit especially the ones soaked in heavy syrup.  Or look for fruit canned in its own juice.  Canned fruit such as mandarin oranges makes great snacks or yummy additions to salads. Rinsing canned beans is important not only to remove excess sodium but to also remove some gas-causing fiber.  Canned beans are full of protein and fiber and are great additions to salads, soups and side-dishes.

When choosing canned meats such as chicken or tuna, choose water-packed varieties.  The oil packed ones might offer great flavor but if you need to limit fat intake opt for the water-packed varieties. 

Canned soups can be a dinner saver when you are exhausted from a long day of work and just don't feel like cooking.  Heating a can of soup and pairing it with a hearty salad is a quick fix.  Also canned tomatoes make quick pasta sauces.  Pair with whole wheat pasta for a quick Italian meal.

Try to look for soups and other canned goods with no or low sodium content.  You can always add your own salt-free seasonings such as herbs and spices.  It is good to try and select foods with less than 140 mg of sodium per serving if you have heart conditions.  Foods with less than 300 mg of sodium per serving can fit into a reduced-sodium meal plan as well.  

Did you know canned soda has sodium?  So if you drink canned soda all day (which I hope you don't) make sure you account the sodium in your beverages as well.   

Check out the following from The Center for Science in the Public Interest - a GREAT list of healthier canned soups. 

http://www.cspinet.org/nah/decsoup.htm

Creative with Cucumbers

Who knew cucumbers did so much?  My friend emailed this to me last year and I thought it would be good to share.

1.   Cucumbers contain most of the vitamins you need every day, just one cucumber contains Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6, Folic Acid, Vitamin C, Calcium, Iron, Magnesium, Phosphorus, Potassium and Zinc.

2. Feeling tired in the afternoon, put down the caffeinated soda and pick up a cucumber. Cucumbers are a good source of B Vitamins and Carbohydrates that can provide that quick pick-me-up that can last for hours.

3. Tired of your bathroom mirror fogging up after a shower? Try rubbing a cucumber slice along the mirror, it will eliminate the fog and provide a soothing, spa-like fragrance.

4. Are grubs and slugs ruining your planting beds? Place a few slices in a small pie tin and your garden will be free of pests all season long. The chemicals in the cucumber react with the aluminum to give off a scent undetectable to humans but drive garden pests crazy and make them flee the area.

5 Looking for a fast and easy way to remove cellulite before going out or to the pool? Try rubbing a slice or two of cucumbers along your problem area for a few minutes, the phytochemicals in the cucumber cause the collagen in your skin to tighten, firming up the outer layer and reducing the visibility of cellulite. Works great on wrinkles too!!!

6.. Want to avoid a hangover or terrible headache? Eat a few cucumber slices before going to bed and wake up refreshed and headache free. Cucumbers contain enough sugar, B vitamins and electrolytes to replenish essential nutrients the body lost, keeping everything in equilibrium, avoiding both a hangover and headache!!

7. Looking to fight off that afternoon or evening snacking binge? Cucumbers have been used for centuries and often used by European trappers, traders and explores for quick meals to thwart off starvation.

8. Have an important meeting or job interview and you realize that you don't have enough time to polish your shoes? Rub a freshly cut cucumber over the shoe, its chemicals will provide a quick and durable shine that not only looks great but also repels water.

9. Out of WD 40 and need to fix a squeaky hinge? Take a cucumber slice and rub it along the problematic hinge, and voila, the squeak is gone!

10. Stressed out and don't have time for massage, facial or visit to the spa? Cut up an entire cucumber and place it in a boiling pot of water, the chemicals and nutrients from the cucumber with react with the boiling water and be released in the steam, creating a soothing, relaxing aroma that has been shown the reduce stress in new mothers and college students during final exams.

11. Just finish a business lunch and realize you don't have gum or mints? Take a slice of cucumber and press it to the roof of your mouth with your tongue for 30 seconds to eliminate bad breath, the phytochemicals will kill the bacteria in your mouth responsible for causing bad breath. 

12. Looking for a 'green' way to clean your faucets, sinks or stainless steel? Take a slice of cucumber and rub it on the surface you want to clean, not only will it remove years of tarnish and bring back the shine, but is won't leave streaks and won't harm you fingers or fingernails while you clean.

13. Using a pen and made a mistake? Take the outside of the cucumber and slowly use it to erase the pen writing, also works great on crayons and markers that the kids have used to decorate the walls!!

Quick and Easy Kid meals

Need some quick, easy, kid-friendly and nutritious recipes? Here are some fan favorites prepared in a healthy manner that will leave kids happy and satisfied!  Let your child choose the items and build it themselves.  Getting them involved is fun for both of you and may even help a "picky" eater eat more because they were somewhat in control of their own meal.  I may have included ingredients such as low-fat cheese for healthier options but if your little one is underweight and needs the extra calories, don't go light.  I also have a great handout from the Academy of Nutrition and Dietetics on 25 Fun and Healthy Snacks for Kids.  If you are interested, leave a comment on this blog with your email and I will send it to you.

1.) Pizza: Toast the bread then add the toppings and toast some more. (toaster ovens work great)


a. Crusts: choose whole wheat English muffins, whole wheat pitas, or whole wheat pre-made pizza crust


b. Sauce: any pasta or pizza sauce, sun-dried tomato paste, pesto, drizzle of olive oil, or hummus


c. Toppings: promote the veggies!! You can add any vegetables really, just let your child choose their favorites. Some ideas include: corn, artichokes, roasted red peppers, mushrooms, tomatoes, black olives, garlic, or left over veggies from a previous meal. Other good options include shrimp, smoked salmon, tofu, veggie burger, Canadian bacon, grilled chicken breast, turkey sausage, turkey pepperoni or turkey bacon, low-fat mozzarella cheese or feta cheese.



2.) Burgers -  doesn't have to be McDonalds


a. Burger: Frozen veggie burger, salmon burger, turkey burger or chicken burger (white meat only)


b. Bun: whole wheat bun, whole wheat tortilla, whole wheat pita pocket


c. Veggies: tomato slices, roasted red peppers, onions, pickles, baby spinach


d. Condiments: avocado, mustard, wasabi, hot sauce, ketchup, BBQ sauce, hummus, bean dip, salsa

3.) Bean Burritos


a. Spread fat free or vegetarian refried beans down the center of a whole wheat or corn tortilla. Top with salsa and sprinkle with low-fat cheese. Add leftover chicken or any other lean meats or seafoods as well as fresh salsa and diced avocado. Roll it up and enjoy! Dip in non-fat plain Greek yogurt instead of sour cream.



4.) Quesadilla


a. Place a whole wheat or corn tortilla in a skillet and top with a small amount of low-fat shredded cheese. Add other toppings such as drained and rinsed canned beans, leftover chicken, shrimp, tofu or ground turkey meat, diced onions, bell peppers, mushrooms, corn, salsa. Fold in half and cook until the cheese is melted. Dip in non-fat plain Greek yogurt. You can also make these in the oven on a cookie sheet.



5.) Soup, Salad, and Bread (or a ½ of a sandwich or fruit)


a. Choose a healthy soup option such as lentil, black bean, split pea, minestrone, tomato, and butternut squash. Choose soup with less than 500 mg of sodium and 3 grams of fat per cup. Trader Joes, Amy’s and Imagine Natural Organics are good brands.


b. Pair with a salad from a pre-washed salad bag, top with your favorite salad toppings and dressing.


c. Add whole grain crackers and cheese, warm whole grain bread and hummus, a bowl of fruit or a half of your favorite sandwich.


*** For more fun ideas, check out these sites (the first two are awesome!!)
 
http://blog.superhealthykids.com/
 
http://kidshealth.org/kid/recipes/index.html
 
http://familyfun.go.com/recipes/
 
http://www.eatingwell.com/recipes_menus/collections/healthy_eating_kids

How about some Medical Nutrition Therapy? KIDNEY STONES

Just one more reason to drink more water....

Kidney stones are very common and often run in families. There are different types of kidney stones which depend on the cause of the stone. A kidney stone is a solid mass made up of tiny crystals and more than one stone can be in the kidney or ureter at the same time. Kidney stones form when urine contains too much of certain substances which create crystals that become stones. They take weeks to months to form.  I thought since kidney stones are fairly common, this would make a good blog post. 

DIFFERENT TYPES OF STONES:

Calcium stones are the most common, especially those between the ages of 20-30. Calcium combines with oxalate, phosphate, or carbonate to form the stone. Oxalate can be found in foods like spinach or vitamin C supplements. Also small intestinal diseases (celiac, crohn’s, cancer, IBS, obstructions and ulcers) increase your risk of these stones.
People with cystinuria form cystine stones. This disorder runs in families from a faulty gene being passed along that interferes with cystine’s normal ability to dissolve and go back into the blood stream. So it will build up to form crystals/stones.

Struvite stones mostly affect women with urinary tract infections and the stones grow very large.

Uric acid stones are more common in men and occur with gout or chemotherapy.
Other substances that can form stones include the medications acyclovir, indinavir and triamterene.

DIET TIPS WHILE EXPERIENCING KIDNEY STONES:

The biggest risk factor for kidney stones is not drinking enough fluids and are more likely to occur if you make less than 1 liter of urine a day. The best fluid choice, of course is water!! You can also drink ginger ale, lemon-lime sodas and fruit juices. Drink enough to make at least 2 quarts of urine a day or to have light-colored urine. Limit your coffee, tea and dark cola to one to two cups a day. Caffeine may cause you to lose fluid too quickly which results in dehydration.  You might as well drink lemon water for added benefits - learn more from a recent blog post.  Some other things you can do:

• Eat less salt

• Have only 2-3 servings of calcium rich foods (milk, cheese, yogurt, oysters, tofu)

• Eat more lemons, lemonade, and oranges

• Limit protein and choose lean meats

• Follow a low-fat diet

• Do not take calcium or vitamin D supplements or antacids

• Vitamin C supplementation and fish oil could also be harmful (ask your doctor)

• Limit foods high in oxalate: fruits – rhubarb, currants, canned fruit salad, strawberries, concord grapes; vegetables – beets, leeks, summer squash, sweet potatoes, spinach, tomato soup; drinks – tea and instant coffee; other – grits, tofu, nuts, chocolate

• Avoid these if you have uric acid stones: alcohol, anchovies, sardines, oils, herring, organ meat, legumes, gravies, mushrooms, spinach, asparagus, cauliflower, consommé, baking or brewer’s yeast; other suggestions include to not eat more than 3 ounces of meat at each meal, avoid fatty foods and eat enough carbohydrates. Also quick weight loss may cause uric acid stones to form.

SYMPTOMS:

• severe pain that can start suddenly then go away suddenly and could move to groin area.

• Abnormal urine color or blood in the urine

• Chills

• Fever

• Nausea and/or vomiting

TESTING FOR KIDNEY STONES:

• Blood tests to check calcium, phosphorus, uric acid and electrolyte levels

• Kidney function tests

• Urinalysis to look for crystals and red blood cells

• Examination of the actual stone

• Stones/blockages can be seen on abdominal CT scans, MRI, x-ray, intravenous pyelogram, ultrasound, and retrograde pyelogram

TREATMENT:

• Depends on the type of stone

• Small stones can pass on their own – stone should be saved and tested to determine type of stone

• Drink 6-8 glasses of water/day to produce large amounts of urine

• Over the counter pain relievers or if it is severe, may need to stay in the hospital and receive fluids intravenously

• Medications may be prescribed to decrease stone formation or help break it down and remove the material causing the stone

• Surgery may be needed if the stone is too large to pass, the stone is growing or blocking urine flow, or the pain can’t be controlled

• Extracorporeal shock-wave lithotripsy uses waves to break up the stone

• Percutaneous nephrolithotomy is used for larger stones removed by a tube that is inserted into the kidney

• Ureteroscopy can be used for stones in the lower urinary tract

• Rarely, open surgery – nephrolithotomy may be needed if other methods do not work

More talk about APPLES

Friday I talked about the health benefits of apples. Today I am going to provide some great websites with tons of delicious recipes using apples in every meal.

 http://www.eatingwell.com/recipes_menus/collections/healthy_apple_recipes


http://www.applerecipes.us/

 http://southernfood.about.com/cs/apples/a/apple_recipes.htm


http://www.foodnetwork.com/topics/apple/index.html


http://allrecipes.com/recipes/fruits-and-vegetables/fruits/apples/


Here are some fun APPLE facts:

 • Apples contain 80-85% water


• Apples are a member of the rose family


• Apples float because 25% of their volume is air


• Apples ripen six to ten times faster at room temperature than if they were refrigerated


• A peck of apples weighs 10.5 pounds and a bushel weighs about 42 pounds and this yields 20-24 quarts of applesauce

• Archeologists have found evidence that humans have been enjoying apples since at least 6500 BC


• After oranges, apples are the second most valuable fruit grown in the US


• All apples have five seed pockets, each with a seed


• A medium apple is about 80 calories


• Hand picking is still the most common way of gathering apples


• It takes four to five years before the apple tree produces its first fruit


• It was the favorite fruit enjoyed by ancient Greeks and Romans


• Apples can be grown farther north than most other fruits as they blossom in late spring, minimizing frost damage


• It takes the energy from 50 leaves to produce one apple


• One apple has 5 grams of fiber and are a great source of the fiber pectin


• One of the oldest varieties is The Lady or Api


• One gallon of apple cider takes about 36 apples

• Pomology is the science of growing apples


• Throughout the world, there are 7,500 varieties of apples


• The sugar content of a fresh apple varies from 6 to 10 percent


• The largest apple picked weighed three pounds


• 39% of apples are processed into apple products of which 21% is for juice and cider


• Varieties can range in size from as large as a grapefruit to as small as a large cherry