@American_Heart Walk Cooper River Park NJ Nov 10th @InspiraHN #hearthealth #heartwalk ❤️

❤️Heart Walk

November 10, 2018 

Cooper River Park, NJ

As you may know the Cooper River Heart Walk was rescheduled from Oct. 27th to Nov. 10th because of a terrible weather forecast. Hopefully the weather will be in our favor on Nov. 10th. Come out and join us. I'm walking with Team "Inspira Health Network Has Heart". Meetup is at the Inspira/Cooper tent bright and early. 

Check in is 8 am. Nov 10th at Cooper River Park in Pennsauken, NJ. The Heart Walk starts at 9:30 am. Just a few more supporters will help me reach my initial goal. 

Thank You for helping fight heart disease and stroke ❤️

Blog Post and Photo Copyright (C)Wind. All rights reserved.

@kidseatright Creatine supplements not recommended for Adolescent Boys #GardenCuizine @InspiraHN @AmerAcadPeds #HealthyEating #eatright @CivilAirPatrol

Healthy Eating - Yes!
Creatine Supplements Not Recommended for Adolescent Boys and Girls

Photo shown was taken Thursday evening at my nutrition and fitness talk held at Cumberland Composite Squadron in Vineland, NJ. Civil Air Patrol was founded on 1 December 1941, and serves as the Auxiliary of the United States Air Force. 

The New Jersey Wing has over 1,000 members, consisting of cadets between the ages of 12 and 21, and senior members, who must be over 18 years of age. I was the Registered Dietitian Nutritionist speaker at the Cumberland Squadron's monthly meeting, along with staff from Inspira's Fitness Connection, Vineland NJ. 

Cumberland cadets live in South Jersey counties that have repeatedly been ranked poorest in health in the state. I presented my "Kids with Guts" program an interactive lesson about why our food choices are so important. I was impressed with the cadets' knowledge about the gastrointestinal system and how the digestive system works. 

We also discussed the importance of daily physical activity and healthy eating. Eating a variety of wholesome foods from the 5 ChooseMyPlate food groups is the best way to yield energy and nutrients needed to improve performance.

Like many boys across America, some of them want to use creatine dietary supplements to build muscle. Studies are extremely limited on effects of creatine on children and adolescents. This is why the Academy of Pediatrics issued a statement over a decade ago NOT recommending creatine use by adolescents. Studies for adults have shown some people had improved anaerobic resistance training using creatine; however, 30% of adults got no benefit at all. Overall, few benefits have been reported for improvements in cardio or endurance training.

Creatine is formed from 3 amino acids: Arginine, Methionine and Glycine. The body makes creatine with help from our kidneys and liver. Most of the body's creatine (95%) is stored in muscle and 5% in the brain. 

The daily requirement is about 2g to replace the amount lost as creatinine in urine. Meat eaters get creatine from diet and from endogenous production (the body making it). Vegetarians depend 100% on their bodies own synthesis of creatine.

The FDA does not regulate dietary supplements. The best source for creatine is your own body's production and intake obtained by eating quality proteins as part of a healthy diet. Dietary sources for creatine come from meat and fish. 

Creatine's biosynthesis (building blocks) come from essential and nonessential amino acids:

• Arginine - The highest food sources for Arginine include: crab, shrimp, lobster, clams, scallops, spinach, spirulina, watercress, pork, beef, fish and game meats. 
• Glycine - The smallest amino acid, glycine can be made by the body, but is also found in gelatin and many of the same proteins sources as Arginine. 
• Methionine - A good food source for an essential amino acid, Methionine is found in: spirulina, broccoli raab, mushrooms, watercress, nuts, spinach, asparagus, beans, egg whites, fish, chicken and turkey.

Related Links
Should I use Creatine Supplements 
Creatine use by Adolescents Not Recommended 
Use of Performance Enhancing Substances
The Best Protein you can Eat 
Body Building Supplement Creatine too easy for Teens to buy
Creatine Use Among Young Athletes
Blog post and photo Copyright (C)Wind. All rights reserved.

Another easy-to-make Probiotic recipe! Kimchi #GardenCuizine #guthealth #functionalfoods

Napa Cabbage
Chinese Cabbage

Kimchi

Napa Cabbage Nutrition Data
Excellent Source: Vitamins A and C

Napa Cabbage stars as the main ingredient in Probiotic-rich Kimchi. Kimchi is a fermented Korean food that is traditionally served with rice. We started a mason jar full of homemade Kimchi yesterday! 

Making Kimchi is as easy as making sauerkraut. We made both at my cooking class: "A Gut Feeling for a Healthy New Year", which was held at Inspira Health Network. I adjusted the recipe slightly since then, adding more scallion and daikon. See below.

Ingredients
1 medium head Napa Cabbage (about 2.5 lbs)
2 Tablespoons sea salt (non-iodized)
2 cups Daikon radish sliced in matchsticks
4 scallions, chopped
1 Tblsp minced fresh Garlic
1 Tblsp minced fresh Ginger
1/2 teaspoon (or more) ground hot peppers (dried from your garden!)
1-2 Tblsp Fish sauce (optional)
Note: be creative! Try adding other vegetables, such as shredded carrots and/or sweet red peppers, which is common in store-bought versions. This will turn the color orange-red.

Putting it all together

• Rinse the cabbage. Cut the cabbage lengthwise into quarters and remove the core from each piece. Cut each quarter crosswise into bite size pieces. Add to large mixing bowl with everything except the daikon and scallions. 
• Wearing food handling plastic gloves, massage the salt into the cabbage. This will begin to release water from the cabbage. 
• Toss in the daikon and scallion. Combine well. Place into clean mason jar(s). Press down using tongs or spoon. Cover and set aside to ferment. We plan to let ours ferment for a few weeks before starting to eat it.
• The ideal room temperature to help with fermentation is around 70 degrees Fahrenheit. If it is colder, the fermentation takes longer. Check the Kimchi daily to allow natural gases to escape. Push down the top layer with a spoon to keep the vegetables covered in brine.
• Kimchi can be eaten anytime. Longer fermentation time allows for more probiotics. When you are pleased with the results, store in refrigerator. Kimchi will keep for months. Enjoy!

Blog post and photo Copyright (C)Wind. All rights reserved.

Prebiotics and Probiotics #GardenCuizine #probiotics #guthealth

Prebiotics and Probiotics

In recent years there has been a surge of interest in Gut Health and Gut Microbiota. As a Clinical Outpatient Registered Dietitian I provide nutrition counseling for patients battling or wanting to prevent diseases that include: Obesity, Insulin Resistance, Diabetes, Dyslipidemia, Crohn's disease, Ulcerative Colitis and Irritable Bowl Syndrome (IBS). Scientific research is ongoing and showing promise for all ages across the lifespan - infants, children and adults - including Individuals with these diseases (and other conditions) for health benefits from Pre- and Probiotics.

In October 2013, an expert panel was formed by the International Scientific Association for Prebiotics and Probiotics (ISAPP) to further discuss and study the emerging science of how they benefit human health.

Recently, I taught a Cooking Class at Inspira Health Network on this very topic. I had more people sign up than I expected! Most participants had heard of probiotics; more so than prebiotics. Below is a brief RD chat on the subject. Recipes will follow.

Prebiotics
Prebiotics are non-digestible dietary fibers that feed Probiotics. Prebiotics are usually found in plant foods; but, did you know that there are a number of prebiotics in human milk too? Yet, another reason making breastfeeding superior nourishment for babies. Prebiotics enhance calcium absorption and help in the relief of constipation and diarrhea. 

Prebiotic foods include: whole grains, onions, bananas, garlic, honey, leeks, asparagus, cabbage, soybeans, dandelion greens, artichokes, chicory root, Jerusalem artichokes, bran and of course Prebiotic fortified foods and Prebiotic dietary supplements.

Probiotics
Probiotics are microorganisms that when ingested have a positive benefit on our health; especially digestive health and immune system. Foods and beverages that offer probiotics must contain live cultures as found in Macrobiotic, Vegan products, such as: miso, tempeh, soy sauce and fermented soybeans called natto. 

Other, more common probiotic foods include: fermented vegetables, such as: sauerkraut, pickles; aged cheeses, yogurt (with live active cultures), kefir and kombucha tea. Other functional foods include products such as Siggi's Filmjölk, a Swedish drinkable yogurt, and Special K Nourish cereal with added probiotics.

• It is important to note that some yogurts and most store sold sauerkraut and pickles are heat treated at high temperature, which kills probiotic cultures. 
• Fermented dairy products are often better tolerated by individuals who are lactose intolerant because the good bacteria metabolizes the lactose into lactic acid. The result is a creamy buttermilk-like flavor. 
• Yeast-risen breads, Coffee, some teas and Chocolate have fermentation involved in their production. However, they are not considered probiotic foods since the cultures are not living when consumed.

Read Labels
Carefully reading product labels helps in selecting foods containing beneficial pre- and probiotics. Look for the freshness date and the name of the microorganisms. Look for the National Yogurt Associations "Live and Active Culture" seal on yogurts with probiotics. 

Probiotics work by colonizing and crowding out the bad potential pathogens, replacing the bad bacteria with good bacteria; breaking down toxins in the gut. Probiotics play an important role in digesting proteins. They produce anti-microbial substances along with needed B vitamins and Vitamin K.

Low Sodium Diet Helpful
Gut microbiota is sensitive to a high sodium diet. To improve immune dysfunction, hypertension and autoimmune diseases a low sodium diet may be helpful to gut lactobacilli. Limiting added salt at the table and cooking more at home is the best way to control dietary sodium. Sodium is high in most prepared foods eaten out in restaurants. The Dietary Guidelines for Americans recommends keeping dietary sodium under 2,300 mg per day.

Check with your Doctor if you have unwanted symptoms or medical conditions. Blog post and photo Copyright (C) Diana Wind. All rights reserved.

References:

1. Younis K, Ahmad S, Jahan K (2015) Health Benefits and Application of Prebiotics in Foods. J Food Process Technology 6:433. doi: 10.4172/2157-7110.1000433
2. Mozaffarian, D., Hao, T., Rimm, E. B., Willett, W. C. & Hu, F. B. Changes in diet and lifestyle and long-term weight gain in women and men. N. Engl. J. Med. 364, 2392–2404 (2011). 
3. Gibson GR. Dietary Modulation of the Human Gut Microflora Using the Prebiotics Oligofructose and Inulin. Am Socity Nutr Sci. 1999;129:1438S-1441S.
4. American Nutrition Assoc. Nutrition Digest. Vol 38 No.2 Assessed 1/13/17 http://americannutritionassociation.org/newsletter/science-probiotics

Related Links
Consumer Reports Top 5 Probiotics of 2017
Prebiotics and Probiotics, Creating a Healthier You
Live and Active Cultures Yogurt Facts
The Microbiology of Chocolate 
What dose is recommended? Is more better? 
Do Probiotics Work?

#NationalNutritionMonth St. Patty's Cooking Class @InspiraHN enjoyed GREEN foods! #NNM #SaladinaJar

National Nutrition Month®

Cooking Class

Thanks to all who attended Inspira Health Network's National Nutrition Month® Cooking Class in Vineland, New Jersey today. The class focused on vegetarian green foods. 

It warmed my heart to chat with a woman who remembers my health food store and restaurant that was my pride and joy for over a decade! I really enjoy meeting people who remember The Garden - Garden of Eden.

Inspira's cooking class featured GREEN foods in celebration of National Nutrition Month® and St. Patrick's Day. Our menu included a Shamrock Salad featuring blanched asparagus, snap peas, snow peas, shelled edamame, chopped celery, fresh arugula and baby spinach. The Shamrock Salad Dressing was a blend of: garlic, olive oil, rice wine vinegar, lemon juice and whole seed mustard.

Participants learned about nutrition and healthy cooking methods, such as blanching and steaming. Each person made their own Salad-in-a-Jar and tasted a variety of nutritious, green foods that included: steamed whole edamame pods with a green dressing made from avocado, spinach, olive oil, Greek yogurt, garlic, onion powder, lemon juice and salt and pepper. 

Diana Alvarado, RDN, CDE demonstrated how-to-make a green Salad-in-a-Jar. The technique is to start with the dressing on the bottom so the greens at the top remain fresh and crisp.

The dietitian also showed the class how to prepare healthy Shamrock Shakes using coconut milk, avocado, spinach, vanilla extract, fresh mint leaves, banana and ice.

It was interesting to learn more about Mason Jars and the history that began in Vineland NJ thanks to John Landis Mason in 1858!

Special thanks to Inspira dietetic interns who helped us present this NNM cooking class.

Happy St. Patrick's Day! 
Happy National Nutrition Month!
Related Links
Well Preserved Birth of the Mason Jar
John Landis Mason
Who Made that Mason Jar NY Times 

Blog post and photos Copyright (C)Wind. All rights reserved. National Nutrition Month® is a federally registered service mark of the Academy of Nutrition and Dietetics.Used on GardenCuizine with permission.

Happy National Nutrition Month! #NNM #FamilyMeals Eat More Fruits and Vegetables @Fruits_Veggies #GardenCuizine

2017 NNM display board by dietetic intern at Inspira Health Network

Happy National

Nutrition Month®!

The Academy of Nutrition and Dietetics recommends one way to celebrate National Nutrition Month® is to commit to trying a new fruit or vegetable each week as a family. Don't you think that's a great idea? 

Let us know what you try. My family just tried cactus for the first time and even mom enjoyed it!

Related Links
Eat More Fruits and Vegetables
Ideas to Get Involved in National Nutrition Month®
Photo and blog post Copyright(C)Wind. All rights reserved.

@@InspiraHN Program this Friday #Fall Apple #dessert: Crisp, Cobbler or Crumble? #GardenCuizine @EatRightNJ @FCPDPG

Apple Dessert
Crisp? Cobbler or Crumble?
Good Source Fiber and Vitamin C

What's the difference between an Apple Crisp, Apple Cobbler or Apple Crumble? Come find out and join us this Friday at Inspira Health Network's Senior Health Program that includes a catered lunch and guest speaker, who is guess who?... yours truly! I'm looking forward to it and will be joined by three dietetic interns.  

Serves 15
Cranberry Apple Crisp
Ingredients
12 Gala Apples
3 cups cranberries
12 graham cracker squares
3/4 cups brown sugar
1 cup rolled oats
1/2 cup all purpose flour
2 teaspoons ground cinnamon
3/4 cups margarine, melted 
 
Cooking demo featuring Diana Wind, RDN presented to Inspira Health Network Senior Health Program 

Putting it all together

1. In a plastic baggie, use a rolling pin or your hands and crush the graham crackers to desired texture.
2. Peel, core and slice apples and place on bottom of 9 " x 13" baking dish. Add cranberries and combine.
3. Mix dry ingredients together, then add the melted butter. Combine.
4. Spoon the crumbs over the fruit and bake at 350 deg F. for 45-60 minutes.

Recipe compliments of Inspira 2016 Dietetic Interns
GardenCuizine Nutrition Data Apple Crisp: 1/15 of recipe: about 130g
Good Source: Dietary Fiber and Vitamin C
Calories: 241; Total Fat 7g (10% DV); Saturated Fat 2g (9% DV); Trans Fat 0; Cholesterol 0; Sodium 126 mg (5% DV); total Carbohydrates 45 g; Dietary Fiber 4g (15% DV); Net Carbs: 41 CHO (about 3 Carb servings); Vitamin A (9% DV); Vitamin C (13% DV); Thiamin ~0.1mg (~10%DV)
Related Links
What's the Difference between a Crisp, Cobbler or Crumble?
Photos Copyright (C)Wind. All rights reserved.

5th Annual Cape May Dragon Boat Race 2016 #capemay #dragonboatrace @letsmove #paddle

Hooked on Paddling!
Cape May Dragon Boat Race 2016 

Back in the day, I enjoyed paddling at Boat House Row in Philly and racing my Sunfish sail boat at Cooper River Yacht Club and in the International Sunfish Class Association races. Dragon boat racing is a whole new ball game that depends on timing, technique and teamwork sync and coordination. It's all about the team vs a solo venture. I knew when I got an email of a team forming at work, this was something I wanted to try. 

Inspira Health Network took home 2 medals for 1st and 3rd at Cape May's annual Dragon Boat Festival, which was held September 24th. Traveling teams came from all over, including the University of Maryland and the Philadelphia Police Dragon Boat Team, who won 1st place overall.

Inspira entered two dragon boats with 3 heats (races) planned. And, it just so happened it was my birthday weekend!

We decided to stay overnight and took Mom with us.

Dragon boats have a drummer who sits up front to set the pace and a helmsman who steers. This year was unusual - boat captains were given special instructions: 1) to forgo the traditional, festive dragon boat heads and tails; 2) to not use a drummer and 3) to reduce boat weight even further by cutting back to 16 people vs the usual 18 to 20 people per boat. 
       
Weather conditions were less than ideal. We experienced heavy winds, which made the harbor choppy, splashing water up over the sides and into the long boats. The Coast Guard assisted in bailing water out of our boats just before launching us off the beach.  

As my team stood on the beach waiting our turn watching the end of the previous race, we were surprised to watch a boat fill with water and sink below the water surface! That team managed to stick together, holding on to their boat as they drifted back to shore. 

We got in our boat and set off as waves washed over the gunnels. Luckily, the water was warm. After our winning race, it was disappointing, but not a surprise, that the 24-mph winds caused a race delay followed by cancellation of the remaining races. 
The conditions reminded me of the overcast, windy, rough bay with white caps at the Sunfish North American Championships with Derrick Fries on a megaphone shouting directions when I raced at Rehoboth Bay Sailing Association in Delaware back in 1987. Nothing like dating myself... but, I'll never forget it. I never sailed so fast in all my life! I was on a high for days after that event. 

Now, I'm hooked on paddling and am proud that I was able to participate and be part of Inspira Dragons. 

Harry made the above video that features Inspira Dragon's 2nd wet practice at Harbor View Marina and our boat taking first place! We wore blue T-shirts - I was in the last seat in the back right of boat #3.

The wheelchair we snagged at a yard sale came just in time to give Mom a tour around Cape May. 

On our way home we visited Cape May Lighthouse. I loved spotting a few migrating monarch butterflies, and Mom loved the Lighthouse; but I'm sure 'Ole Barney' is still her favorite.  

We also traveled to Cape May Point. Harry guided Mom to a bench on Sunset Beach while he reminisced of family visits to look at the concrete ship USS Atlantis. I remembered when my Dad was alive and my sister and I were kids collecting Cape May Diamonds...

See you again soon Cape May!

Related Links
Cape May Dragon Boat Festival
Dragon Boat History
Copyright (C)Wind. All rights reserved.

@InspiraHN SNJ Today Hotline - Are egg whites healthier than yolks? @SNJToday @eatright @EatRight_NJ

SNJ Today Hotline - Diana Wind

Recap of my interview 
with Jim on SNJ Today!

Our nutrition conversation covered everything from adult obesity and Bariatric surgery and obesity-related diseases such as high cholesterol and diabetes. We talked about pediatric obesity, excess sugar and portion distortion. I didn't know in advance what we would be discussing. To view our interview click here or on the link posted above. See below for a recap of my interview with Jim at SNJ Today's studio in South Jersey.

Jim opened our discussion with his personal interest in Inspira's Bariatric Weight Loss Program with the cliche: “You are What You Eat". I added, “You are Where You Eat” since so many of us do eat out. And, food choices are greatly influenced by our environment.

Portion control and selections are key: Some selections are high in calories and sugar and can lead to obesity.

Calories posted in restaurants: Jim asked “Do we have a mandate for that in NJ?” My response was "No". Chain restaurants with over 20 locations have to post their nutrition facts. Many restaurants do have the info available. Just Google the restaurant and look up nutrition facts of their menu items.

Distorted portions today: Larger portions = excess calories and energy.

US Obesity Rates: Jim asked if 2/3’s of people are overweight? Yes, as of 6 years ago more than 2/3's (67%) of people in the US were overweight according to the NIH. That statistic is still nudging higher. As of 2012, 68.5% of Americans are either obese (34.9%) or overweight (33.6%). And, even more concerning is the number of severely obese people, which has quadrupled in the past 30 years according to the Robert Wood Johnson State of Obesity 2014 Report.

Despite a slight improvement, I pointed out that NJ still has one of the highest obesity rates in the nation for low income children ages 2-5. And, I should have mentioned that health outcomes are the worst in the state of NJ in Salem and Cumberland counties.

We touched on the fact that increased diabetes in our nation is a serious concern. And that obesity may lead to diabetes and other diseases, including cancer, according to science. I mentioned my belief in “health at every size”, but acknowledge that statistics show increased diseases linked to obesity. 

Jim asked, "What would be a good 3 meals?" My response was that it depends on the individual. Dietitian recommendations are often centered on MyPlate food groups. Visit ChooseMyPlate.gov for more information about meal planning in both English and Spanish.

Most popular vegetables in the US: #1 Potatoes, #2 Tomatoes, #3 Onions, #4 Head Lettuce, #5 Sweet Corn, #6 Romaine and Leaf Lettuce, #7 Chili Peppers.
 
South Jersey locations for Inspira's outpatient Nutrition Counseling: Bridgeton, Vineland, Elmer and Woodbury.

Foods to lose weight: Eat more vegetables! Salads help. Downfall is that creamy types (Ranch, Thousand Island, etc.) salad dressings can be high in fat and calories. Creamy salad dressings can be used sparingly or thinned with water. Oil and vinaigrette salad dressings are generally healthy.

Jim enjoys Wendy’s berry salad…"~360 calories". He feels it is a good selection. After our interview I looked it up. And, it looks like it's a Wendy's summer special. I didn't see it on their regular menu selections. If I selected the right nutrition facts - it looks like their Summer Berry Chicken Salad has 380 calories (not including any salad dressing) so Jim was pretty accurate. Saturated fat: 3.5g (they don't include percent daily values %DV so it is not so easy for the average person to tell if 3.5g is high or low. It happens to be 18%DV; 20% is considered high). Sodium: 980 mg (without any dressing). The average persons daily sodium recommendations is no more than 2,300 mg/day. 980 mg is very high sodium.

I encouraged Jim and listeners to Read nutrition facts labels for food choices eaten out. Then, you can determine if it is a good selection depending on your needs. Some healthy sounding items can be deceiving.

People in southern NJ get bombarded with fast foods and advertising. Fast food restaurants are more prevalent from Burlington County down into South Jersey. 

We also talked about High Cholesterol: avoiding saturated fatty foods – and that dietary cholesterol is no longer a nutrient of concern according to the Dietary Guidelines for Americans, but we should still be mindful of not eating excess from saturated fats.
 
Many people still believe egg whites are healthier than yolks… I explained that you “...don’t have to leave out the yolks out anymore”. Yolks provide vitamin D, choline and other important nutrients. There is not enough scientific evidence suggesting that dietary cholesterol increases serum cholesterol according to the panel of experts involved with the 2015 Dietary Guidelines for Americans.

Jim brought up bariatric surgery again and shared that he has tried every diet in the world. Surgery should indeed be a last resort or be medically necessary.

I pointed out that surgery can be a tool for weight loss; dietitians encourage the importance of diet and lifestyle changes in order to keep the weight off. There can be weight regain after any type of bariatric surgery, especially if food preferences are not improved. Post-op support groups can be helpful.

We concluded with a brief discussion of other Inspira Health Network Connections that included The Family Success Center Vineland, which is where my main office is located. 

I encouraged listeners to look on Inspira’s website to learn more about Inspira's programs and any upcoming community events like our Superfood Nutrition Bingo and Healthy Cooking Classes.

1-800-INSPIRA
Related Articles
Diana Wind's SNJ Today Interview 
You Asked: Are Egg Yolks Unhealthy?
Harvard School of Public Health - Types of Fat 
FDA Calorie Labeling on Restaurant Menus
Blog post Copyright (C)Wind. All rights reserved.