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More and more is discovered each day about the health benefits of whole grains.  All of this new information has been raising questions among my clients on how to introduce more variety into their grains.  I've even found myself, at times, stumbling down the grain aisle at Whole Foods not sure which grain to cook.  So, here's a quick description of some of the more elusive grains out there and when they work the best.

Amarenth

These tiny kernels, usually pale yellow, are porridge-like when simmered, making amaranth useful as a food thickener.  You can bake or steam amarenth as well, and it is available as cereal and flour.  Many people add a strongly flavored liquid to this grain when cooking it - broth and tomato juice are good choices.  

Buckwheat

Buckwheat is used as an alternative to rice as a side dish or ingredient.  It pairs well with beef, root vegetables, cabbage, winter squash, and eggplant.  Buckwheat grits are finely grount oats, served as a hot cereal.  Buckwheat flour is available in most markets and is commonly used in pancake preparation.

Bulgur

Steamed, dried, and cracked-wheat berries, bulgur cooks like brown rice.  Substitute it for rice in all dishes.  Use the finely ground variety to prepare a hot breakfast cereal.  

Quinoa

Quinoa grains are flat, pointed ovals.  Quinoa comes in a variety of colors, including pale yellow, red, and black.  When cooked, the external germ spirals out, creating a "tail".  Rinse prior to cooking.  Brown in a skillet for 5 minutes prior to simmering or baking.  It is good when served as a pilaf, in a baked casserole, in a vegetable soup, or as a cold salad.   

My husband sent me this yahoo article a week ago, and as I'm reading it (finally!) today, I have complete mixed emotions.  For the full story, check it out at this link below:

http://news.yahoo.com/s/yblog_thelookout/20110411/us_yblog_thelookout/chicago-school-bans-homemade-lunches-the-latest-in-national-food-fight

Essentially, there is a Chicago public school, Little Village Academy, where the principal has banned the students from bringing their own brown bag lunch and they are forced to consume the school-made lunch or go hungry. Now, many of the children are on the lunch program (income level is low enough to receive free bkfst/lunch from your school), however, a percentage of the children do not receive full lunch and are forced to pay $2.25 daily for lunch. The principal stands by firmly, stating that all the students are consuming healthier food this way. That's my quick and poetic summary - again, read the full article, much more said!

However, this got me thinking.  Having worked at Children's Memorial Hospital with the   Endocrine department, I saw TOO MANY obese children come thru the doors being diagnosed with type 2 diabetes.  And, too many times, I'd educate the families on how to change their food habits only for the parents to scoff at my healthy suggestions or to state that they couldn't afford to buy healthy foods. So, for kids coming in from these situations, this system might be great.

However, the principal is, not only punishing those parents/children that do pack healthy   lunches (as this is also more economical than $2.25/day), but she is now taking away the   many avenues for nutrition education among her students and parents.  Instead of placing a ban, push for education of the parents on how to create healthier lunches that their kids would enjoy - they can be quick, economical and tasty all at the same time.  Think, Jamie Oliver's  Food Revolution.

Like I said before, I get what she's trying to do. She's looking out for the children that would show up to school daily with chocolate milk, candy and other junk in their lunch.  I get that she is well-intentioned.  But, forcing kids to eat a specific lunch is only putting a band-aid on our obesity epidemic. It's not teaching the family the fundamentals of planning, buying and cooking healthy meals for a lifetime of good health.

Love Sloppy Joes but don't dare give them to your kids because of all the messy sauce? I agree! So, here's our favorite sloppy joe dish - still lots of great taste but with a much more manageable sauce level.  The kids can easily pick up their buns to scarf it down and you don't have to watch Fido licking all the sauce off of the chairs and floor afterwards. And, for an extra perk, I add finely diced green peppers for an extra surprise veggie serving - my kids have never known the difference!

* Note, we love ground beef in our house but you can easily swap out ground turkey for a leaner recipe

SLOPPY JOES

Prep time: 5 minutes
Cook time: 40 minutes

Ingredients:

• 1 lb ground beef
• 1/4 green pepper, diced
• 1/2 small onion, diced
• 1/2 cup ketchup
• 1 tsp garlic powder
• 2 tsp brown sugar
• 1 tsp yellow mustard
• pepper to taste

1. Add ground beef, green pepper and onion to a non-stick skillet and cook until beef is browned.
2. Mix in the remaining ingredients.  Simmer for 25-30 minutes, stirring occassionally.
3. Serve on a whole wheat bun with your favorite side dishes.

Bon Appetit!

There's a number of reasons why breakfast is the most important meal of the day.  To make a point, most every dietitian you speak with will tell you that we'd rather have you eat a donut for breakfast every morning than skip it all together.

Even with all the great benefits that breakfast provides, the majority of us still continue to skip this meal.  We all have excuses, lack of time/not hungry etc.  Let's vow together to not make these excuses any more as I've created a list of my top five favorite and healthy breakfasts that can be made in five minutes or less.

1. Steel-cut oats mixed with a cup of mixed berries sprinkled with cinnamon.  Served with a cup of skim milk.
2. Whole grain waffles with warm peanut butter, sliced bananas, chopped walnuts served with a cup of skim milk.  
3. Peanut Butter and Fruit Sandwich: whole grain english muffin spread with peanut butter and sliced strawberries.  Serve with a cup of skim milk.  
4. Breakfast burrito: scrambled eggs with shredded cheese and salsa wrapped in a whole wheat tortilla.  Served with a side of fruit.  
5. Ezekiel toast spread with cottage cheese and sliced tomatoes.

Here's to breakfast! Bon Appetit!

One of the big topics around food and weight management these days is "mindful" or "intuitive" eating.  You hear this term thrown around on shows such as the Biggest Loser and most recently, I heard Dr. Oz discuss this concept on his show.  The very meaning of this term is at it states.  Being aware of what, when, and why you are eating.  You relearn to respond to your body's inner cues and do not judge your worth as a person based on what you did or did not eat today.

As a country, we are known for our fast food and our fast lifestyle.  Having the ability to slow down, make conscious choices on our meals for the day, and carving out the time to eat these meals seems like a fantasy for most.  However, there are changes that you can begin implementing to begin working towards a lifestyle of mindful eating.  

• Listen to your Hunger and Fullness Cues.
  As your day begins and progresses, listen to your body asking for food.  Take a moment to nourish it's request with a quick snack before finishing the task at hand.  On the other end of the spectrum, listen for your fullness cue. Take your time as you eat a meal (preferably at least 20 min) to allow for digestion to take place.  Place your fork down in between bites and avoid distractions such as the TV while you are eating.
• Express your Feelings Without Coping With Food.
  At some point in our childhood, we begin learning to handle our emotions with food. Whether it's ice cream to celebrate a good grade, or cookies after we've skinned our knee. As adults, this often gets translated into over-eating or restricting after a stressful day at work, a loss of a loved one, boredom thru our day, to only name a few. Find nurturing ways, such as journaling or meditation, to express and honor these feelings without using food as the coping mechanism.
• Avoid the "DIET" Metality.
  Make peace with your body's need for food.  Stop the categorization of "good" versus "bad" food and throw away your list of forbidden foods.  The blame and guilt associated after indulging in a "bad" or forbidden food often drives a person to take extreme food measures (restriction or binging) which then perpetuates the vicious diet-cycle.

You see it on the baby shelves, Iron-Fortified Cereal.  Most parents understand or have been directed by their physician that this cereal should be the first food introduced.  But, did you know that your baby needs this cereal from 6 months all the way to their 1st birthday?  Let's review the facts on iron for infants, kids and adults.

Why is Iron Needed and What Food Contains Iron?

Hemoglobin carries the oxygen through your blood and to all the different cells in the body. Iron is absolutely necessary to make hemoglobin.  Without adequate iron, the red blood cells become small and pale and can't carry enough oxygen throught the body - the very reason why a person with iron-deficiency anemia experiences fatique.

• Heme Iron
  This iron is found in animal tissues -  the redder the meat, the more iron it contains. Example, the dark meat of chicken/turkey contains much more iron than the white meat. More often than not, heme iron is the most readily absorbed iron form.
• Non-heme iron (Plant Iron)
  Although many plant foods contain more iron than animal sources, it is less readily absorbed at an absorption rate of 2 to 20% versus it's counterpart at 15 to 35%. The reason, plant iron has a different chemical make-up whichs inhibits it's absorption.  

How much iron do we all need?

• Infants
  Term babies are born with an adequate supply of iron from their mother's blood. This iron typically lasts for the first 6 to 9 months of life. Your pediatrician often will check iron stores at the 9 month check up. Providing at least 4 tbsp of iron-fortified cereal will help ensure an infant maintains adequate supplies. A breast-fed baby will still readily absorb iron from their mother's milk while a formula-fed baby will need to be provided an iron-fortified formula.
• Children (age 1 to 10 years - 10mg)
  Toddlers are more likely than the older child to become iron deficient due to their picky eating. Preschoolers and older children have slower growth and tend to have a higher meat consumption.
• Teens (Males 12 mg, Females 18 mg)
  Teens need an increased supply during this rapid growth period. Teen females needs a higher supply due to the blood loss thru menstruation.
• Adults (Males 10 mg, Females 18 mg, Pregnant Females 30 mg)
  Pregnancy requires additional amounts to help supply the growing fetus as well as to fuel the increased blood supply during pregnancy.

Iron Binders

Certain foods can actually inhibit the iron absorbed in your food. If you are concerned with your iron levels, take these iron binders into consideration:

• drink tea or coffee 1 hour before or after meals
• avoid consuming milk or dairy products with your meal
• space breastfeeding and solids approximately 1 hour apart if your infant's iron intake is a concern. 
• soy proteins/antacids/high-fiber foods containing phytic acid

Tips on Iron Consumption

• Delay feeding cow's milk till after an infant's 1st birthday. Cow's milk is low in iron and can irritate the intestinal lining, possibly causing a bleed with a consequent loss of iron
• Combine foods rich in vitamin C with a good source of iron. Example, spaghetti with meat and tomato sauce
• Cook in iron pots. The acid in foods may pull some of the iron out of the cast-iron pots. 

I was at Starbucks the other day when I innocently started listening to the couplenext to me debate the nutrition benefits of how they ordered their drinks. As I suspected, it came down to how they eliminated the "bad" sugar from their drinks. One ordered a sugar-free syrup while the other had sugar in the raw added to her drink instead of a flavored syrup. As their debate started heating up, I started quickly jotting down notes for this blog post as I've had this samefight discussion with a close friend of mine.

Well, it's time to address our hidden problem, the enormous swigs of sugar we consume daily.

Stats show that teenage boys can average one quart of a sugary-drink a day!

And these days, Sugar is taking on many forms and disguises to make a product seem healthier. There is much debate in the nutrition field right now on whether cane juice, for one example, effects the body/weight the same as refined table sugar. The best way to protect the body and your health is to keep all sugars at bay. The American Heart Association recommends that women consume less than 100 calories per day from sugar (~ 6 tsp or 24 grams) while men consume less than 150 calories per day from sugar (~ 9 tsp or 36 grams). Unfortunately, when you look at the nutrition facts label, manufacturers are required to list the total sugar amount, but they are not required to list how much of that sugar is natural versus added. So, what's a person to do?! Be a smart consumer and scan the ingredient lists. When looking at a label's ingredient list, the items are listed in descending order by their weight in the product. So, where sugar falls in the list can tell you whether you're consuming a product loaded with sugar or just a pinch. Aim for sugar (in any form!) to not be in the first five ingredients.

Sugar Disguised in an Ingredient List:

• Agave Nectar
• Brown Sugar
• Cane crystals
• Cane Sugar
• Corn sweetener
• Corn Syrup
• Evaporated Cane Juice
• Fructose
• Glucose
• Honey
• Invert sugar
• Lactose 
• Maltose
• Malt syrup
• Molasses
• Raw sugar1
• Sucrose

You may now be thinking about your diet soda, or my Starbucks table-neighbor who ordered the sugar-free syrup for her drink. Did she make the smarter decision?   Artificial sweeteners provide zero calories/sugar/nutrition so it won't directly influence your weight. However, there are some long-term studies being produced that suggest that this "fake sweetness" is playing mind games with your body and throwing off the body's ability to accurately balance how many calories it has actually consumed. This suggests that the artificial sweetness may cue your body to actually ingest more calories than is needed and lead to weight gain.

So, ultimately, who made the healthier decision?  It's definitely debate-able. If you're a daily coffee drinker and don't mind artificial substances, the use of the sugar-free syrup will be gentler on your waist-line. If you're indulging only periodically, order the smallest size, use skim milk, skip the whip cream and enjoy every sip. 

It seems like every time I turn on a talk show or read a magazine article about the hottest celeb of the moment, it's inevitable that the question is posed... "What do you eat to look the way you do?"  Or the celebrity is tweeting or bloggin about how they got their pre-baby body back. I actually counted 10 of the 12 magazines on the rack while I was checking out at the grocery store had either a featured story or a blurb on the cover about a celebrity's diet.

So, is it worth following or not? Although there can be good healthy advice out there, it is all too often fad diet trends that are being tweeted. But, let's take a moment to review the red flags of a fad diet so you can better decide when to listen versus when to steer clear!

First, the reality is that there is no magic pill or diet out there for weight loss.  Fad diets often differ in their methods and typically will provide immediate weight loss, however, research shows time again that the weeks and months following the diet, weight is regained. 

How to Spot a Fad Diet. If it...

• Requires you to spend large amounts of money to purchase special fods and/or supplements. For most diet supplements, there is little to no reliable scientific research to back up their claims. 
• Is based on drastically cutting back calories. Very low calorie diets rely on the body's natural reaction to dump water when near-starvation. When you resume a regular diet, your body acts like a sponge, soaking up all the lost water, and thus gaining all the lost weight back. 
• Recommends substituting 2 or more meals (real food) for liquid supplements. Although there are drinks that can meet your vitamin/mineral needs, the feeling of deprivation often leaves you vulnerable to a binge. 
• Eliminates one or more food group or gives lists of "good" and "bad" foods. Fat, Protein and Carbs are all needed to maintain a nourished body. It's healthier to eat smaller portions in well-balanced meals. 
• Promotes a quick fix or weight loss of more than 1-2 pounds a week. Unfortunately, excessive weight gain does not occur over night and should not be lost over night. When the body loses a pound of weight, it is a mix of muscle/fat/water. If weight is lost too rapidly, it is a much higher percentage of muscle and water loss than it is actual fat loss. 

Next time, when you're listening to or reading an interview, think about these fad diet traps above. This will help steer you away from the frustration of yo-yo dieting.

1. Twice a day, everyday, I WILL ask myself: "Am I benefiting from focusing on what I believe are the flaws in my body weight or shape?"
2. I WILL think of three reasons why it is ridiculous for me to believe that thinner people are happier or "better". I will repeat these reasons to myself whenever I feel the urge to compare my body shape to someone. 
3. I WILL spend less and less time in front of mirrors - especially when they are making me feel uncomfortable and self-concious about my body. 
4. I WILL exercise for the joy of feeling my body move and grow stronger. I will not exercise simply to lose weight, purge fat from my body, or to "make up" for calories I have eaten. 
5. I WILL participate in activities that I enjoy, even if they call attention to my weight and shape. I will constantly remind myself that I deserve things I enjoy, like dancing, swimming, etc., no matter what my shape or size is!
6. I WILL refuse to wear clothes that are uncomfortable or that I do not like but wear simply because they divert attention from my weight or shape. I will wear clothes that are comfortable and that make me feel comfortable in my body. 
7. I WILL list 5-10 good qualities that I have, such as understanding intelligence, or creativity. I will repeat these to myself whenever I start to feel bad about my body. 
8. I WILL practice taking people seriously for what they say, feel, or do. Not for how slender, or "well put together" they appear. 
9. I WILL surround myself with people and things that make me feel good about myself and my abilities. When I am around people and things that support me and make me feel good, I will be less likely to base my self-esteem on the way my body looks. 
10. I WILL treat my body with respect and kindness. I will feed it, keep it active, and listen to it's needs. I will remember that my body is the vehicle that will carry me to my dreams!

Reference: www.nationaleatingdisorders.org
Authors: Michael Levine, PhD. and Linda Smolak, PhD. 

Eating disorders are complex conditions that may begin with preoccupations with food and weight, but are most often about much more than food. In the United States, as many as 10 million females and 1 million males are fighting a battle with an eating disorder. Millions more are struggling with disordered eating and binge eating disorder.

81% of 10 year olds are afraid of being fat!
(Mellin et al., 1991)

Here are some additional stats (excerpted from the National Eating Disorder Association) for you to consider:

• For females between fifteen to twenty-four years old who suffer from anorexia nervosa, the mortality rate associated with the illness is twelve times higher than the death rate of ALL other causes of death (Sullivan, 1995). 
• Anorexia nervosa has the highest premature fatality rate of any mental illness (Sullivan, 1995).
• The average American woman is 5’4" tall and weighs 140 pounds. The average American model is 5’11" tall and weighs 117 pounds.
• Most fashion models are thinner than 98% of American women (Smolak, 1996).
• 46% of 9-11 year-olds are "sometimes" or "very often" on diets, and 82% of their families are "sometimes" or "very often" on diets (Gustafson-Larson & Terry, 1992).
• 91% of women recently surveyed on a college campus had attempted to control their weight through dieting,
• 22% dieted "often" or "always" (Kurth et al., 1995). 
• 95% of all dieters will regain their lost weight in 1-5 years (Grodstein, et al., 1996). 
• 35% of "normal dieters" progress to pathological dieting. Of those, 20-25% progress to partial or fullsyndrome eating disorders (Shisslak & Crago, 1995).
• 25% of American men and 45% of American women are on a diet on any given day (Smolak, 1996). 
• Americans spend over $40 billion on dieting and diet-related products each year (Smolak, 1996).

Let's work together to spread awareness to keep these statistics from rising.

Here's to a healthy week!

Too often, when I recommend that someone try Kashi cereal or switch bread brands to pump up their fiber intake, the response I hear is "Oh no, all that 'stuff' messes me up and it's not fun."  What is all that 'stuff' that mom always told you was good for you?  That roughage is fiber. It helps keep you intestines working properly and, for the average healthy person, when consumed on regular basis will make your gut feel much more comforable.

How Much Do You Need?

Although research is changing and increasing the recommended amounts, we currently recommend that you shoot for 25-35 grams of fiber daily. Most adults only consume between 8-12 grams regularly. For kids, take the age of the child + 5 grams. Example of my 2 year old: 2 yrs old + 5 grams = 7 grams of fiber daily.  

Types of Fiber

• Soluble Fiber - Absorbs water in the gut, makes a gel of the food which slows down how quickly the sugar is absorbed into the bloodstream. Found in: dried beans, peas, oat bran, rice bran, and barley.
• Insoluble Fiber -  Stringy fiber that doesn't dissolve in water. Is able to absorb extensive water which adds bulk and softness to stools and keeps them moving along. Found in: peels, skins, and covering of whole grains.

Health Benefits of Fiber Consumption

1. Fiber curbs the appetite and helps maintain a healthy body weight
2. Fiber aids in regularity
3. Fiber may slow fat absorption
4. Fiber helps regulate blood sugar control

Tips in Consuming Fiber

• Increase your daily consumption slowly. If you load your body with fiber too quickly, you can shock your gut and experience intense bloating and gas. Try adding 5 grams to your diet weekly until you reach the recommended 25-35 grams/day.
• Spread your fiber intake throughtout the day. 
• Drink A LOT of water! For fiber to work it's cleaning magic in the gut, there needs to be a sufficient water supply. Just like you wouldn't mop your floors without a cleaner, fiber can't mop your gut without water.
• Consume your fiber from FOOD NOT PILLS.

Friends, Colleagues, and Clients,

I'm very happy to announce that Nourished has successfully transferred from the city to the Northwest Suburbs and is now accepting new clients. It's been quite the change, both personally and professionally, but, on both levels, it's a very exciting and happy change.

Another change to the practice: I have closed the office doors and will be traveling to my clients for home visits. This will add both a comfort and convenience factor for my client. A change I'm very pleased to have made!

Thank you!
Christina

It's been awhile since I've posted a new hot topic, so I wanted this one to be extra helpful!  There's this nutrition word that's been floating around recently, popping up on food packaging, and somewhat baffling a couple of my friends. It's "phytonutrients'. As we delve into these nutrients, I'm sure a ghost from the past will be haunting your thoughts telling you to "finish those vegetables!"

'What are phytos?' you may be asking. Phytos are nutrients made from plants that protect the body and fight disease. In short, they help cells repair themselves, inhibit cancer-producing substances, and keep infections in check. The main phytos that we know about today are: Carotenoids (giving food their yellow, orange and red pigments and dark green leafy veggies), Flavonoids (red grapes and citrus fruit), and Isoflavones (peanuts, lentils and legumes).

A question I often receive when discussing a variety of nutrition topics is:  Is there a pill I can take? Eat the real thing. Is it ok to supplement? Yes. However, just like the other nutrients, there are components in the food not yet discovered that make the real thing much more powerful than when in a supplement form.

Great Phytonutrient-Dense Foods to Add to Your Shopping List: 

• Cruciferous Veggies (broccoli, brussel sprouts, mustard greens, kale)
• Tomatoes
• Red Wine (in moderation of course!)
• Wild blueberries
• Sweet potatoes

This, by no means, is an extensive list. However, they are attainable foods that can be added to your daily diet fairly easily. Check in with my blog, www.nourishmykids.blogspot.com, to find some delicious recipes that can help add these phytos to your diet.

Bon Appetit!

Recently, at a family dinner, yogurt versus greek yogurt became the topic of discussion. The men were on the side of good ol' dannon and yoplait yogurt, or as they called it, "the regular yogurt". The women all agreed that greek yogurt was delicious. The question quickly was asked on what is all the hype surrounding greek about. Thus, my current hot topic was inspired!

The first thing that you may notice about greek yogurt is how thick and creamy it is. This is caused by the straining process - every time yogurt is strained, whey is removed. The more whey removed, the thicker the yogurt becomes. Regular yogurt is double strained while it's greek counterpart is triple strained.

The next taste difference in the sweetness factor. Now, what I'm about to write does not hold true for all greek and regular yogurts but definitely for most. Most major brands of regular yogurts (organic and not) tend to have sugar and/or high fructose corn syrup as a pretty major ingredient. Greek yogurts tend not to have added sugar which leads them to be lower in carbohydrates - this is great for some of our young people with diabetes!

The next difference is more nutrition related and that is it's higher protein and fat content. Now, some of you may have just read that and are appalled that the higher fat yogurt is being touted as the healthier yogurt. Well, that higher protein and fat content may actually help your waist line! Fat and protein both take longer to digest, which means the food in theory will stay in our stomachs to longer.  If food is in our stomachs longer, we stay fuller for longer and can stave off some of those dreaded munchies!

All and all, whether you prefer the "regular" yogurt or it's mediterranean counterpart, be proud that you are making a healthy food choice every time you reach for a carton of yogurt for a snack!