Health at Every Size video essay

Celebrate Diversity!

I hope you are all doing well! It has been a long time since I've posted. I've been quite busy between work and graduate school. Yes, I'm back in school at my old age! I'm working to get my Masters of Science in Applied Nutrition by next summer. Learn, learn, learn until it is time to retire. 

I'm inspired by Harry, Mom (RIP...), colleagues, and my Rowan graduate students. Students in Cohort 4 are busy learning in their clinical rotations now in their supervised practice. I'm very happy to see them building on their dietetics knowledge base and wish them all the best.

Our beautiful gardens are wrapping up with colorful fall blooming asters and goldenrod. We didn't have very many monarch caterpillars or butterflies this season. Overall less bugs of every kind. There were smells of pesticides at times during the summer. Sigh.... We have lots of native plants for pollinators here too. I hope people don't use as much pesticide sprays next season. 

Anyway, this post is to share my latest video creation on Health at Every Size®. It is only 3-minutes if you have time to take a look.

Health at Every Size® (HAES) is a non-diet approach to health and wellness. It promotes acceptance of all body shapes and sizes. Weight stigma and bias can be harmful to all ages, especially children. HAES promotes intuitive eating instead of weight management.

Over the years, as an outpatient clinical dietitian, I've experienced many adults and children crying in my office over their body weight. Weight shaming by family, friends and/or the public weighs heavy on their hearts and minds and can be hurtful, especially to children. 

HAES is controversial, especially for healthcare professionals. What do you think about this topic? Should society and healthcare professionals try and shift from weight management to health promotion?

Thanks for watching!

Related Links

Association for Size Diversity and Health 

Today's Dietitian article

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

 

Carving Carbs at Thanksgiving #GardenCuizine #EatWellAmerica @eatright

Carving Carbs at Thanksgiving

If a person had lung cancer from cigarette smoking, what would you think if they wanted to smoke just for the day on Thanksgiving? It's not a good idea, right? Like cancer, obesity is a disease. Overeating during the holidays, or any day for that matter, can be harmful to the health of adults and kids, especially those with diabetes and/or obesity.

If you are not sure you weigh more than you should, calculate your body mass index (BMI) on a free online app. Adults with a BMI greater than 30, and children and teens with a BMI percentile greater than the 95th percentile, should pay attention to diet and lifestyle choices to prevent obesity-related diseases like diabetes.

Diabetics and those overweight or obese know that it is hard to portion control carbohydrates on holidays - especially when you see food overflowing in the environment. The environment can be either at home, at a friend or family member's, or at a restaurant. No matter where you go, holiday feasts can be tempting to over indulge. The good news is that you can still enjoy a holiday feast while portion controlling carbohydrate foods at the same time.

Carbohydrate foods are important for energy, but excess can lead to high serum glucose levels and/or obesity. Excess carbs can come from sugary pies, cakes, cookies and drinks, or in classic Thanksgiving menu items such as cranberry jelly, starchy mashed potatoes, candied sweet potatoes, stuffing and corn.

There are all kinds of ways to carve carbs on Thanksgiving. One way is to rethink candied sweets; you may be able to drastically cut the butter and brown sugar in your recipe and still find it fabulous. Or have you ever tasted rutabaga? Rutabaga can replace most of the potato in mashed potatoes. We made this and got thumbs up from kids and adults at a recent Inspira Health Network’s Diabetic Cooking Class. 

Some diabetic Thanksgiving recipes for cranberry jelly use sugar-free jello or artificial sweetener. I’m not a fan of artificial sweeteners, so I prefer to use pure sugar and eat a smaller portion. Knowing the nutrition data can also be helpful. For example, the GardenCuizine recipe for whole cranberry jelly uses 12 oz cranberries, 1/2-cup sugar and 1/2-cup orange juice, which yields 12 servings at only 12 grams net carbohydrates per serving.

Drink preferences easily put one at risk for consuming excess carbs. Depending on age, holiday drinks often include alcohol or sugary beverages such as sports drinks, soda, juice and sweet teas. Try substituting iced-water with sliced fruit. You may be surprised to see who drinks more calorie and carb-free water instead.

Another strategy to avoid eating excess carbs this Thanksgiving is to keep cookies and sweet treats out of sight until dessert time. Adults need to take the lead and not serve or allow children to eat excess carbohydrates. Keep dessert portions as small as possible. And, don’t forget to include fresh fruit. 

Did you know that stress increases blood sugar levels? So don’t stress out this holiday season and don’t skip or forget to eat breakfast on Thanksgiving morning. Eating breakfast may prevent overeating at dinner.  

Blessings for a Happy Thanksgiving from our kitchen to yours!

Related Links
Carve Carbs at Thanksgiving
Navigating the Holiday Feast
Photo and blog post Copyright (C)Wind. All rights reserved. 

Is Your BMI above 30? Do You Skip Breakfast and/or Lunch? #GardenCuizine @eatright

Eating "...takes my time away"

"I'm not hungry during the day"

I hear these quotes on a daily basis from obese adults. Out of over one thousand obese individuals that I've counseled to date, I can attest that the majority do not eat breakfast and/OR lunch. Why is that? 

I'm noticing the same trend with obese adolescents. In fact, studies have associated weight gain with increased fast food intake and skipping breakfast in adolescents as they transition into adulthood.

To make up for the calories missed, those who skip breakfast and lunch eventually eat and often end up over compensating and overeating even greater calories than a healthy breakfast and lunch would have provided.

Eating about every four hours fuels the body. Participating in physical activity increases lean muscle and boosts metabolism to burn more calories. Eating a portion controlled breakfast, lunch and dinner provides nutrition and energy for work, play and daily activities.

For meal planning and weight management support consult a registered dietitian nutritionist. If you're struggling with binge-eating be sure to discuss it with your doctor. 

Make time to eat right

• Food is important
• Food is Fuel
• THINK Food Groups
• Plan ahead
• Avoid Fast Foods
• Portion Control
• Select Quality Foods for Better Health

Related Links
Weight Loss and Nutrition Myths
ChooseMyPlate.gov 
Know Your BMI
Healthy Breakfast Ideas 
More Breakfast Ideas 
Meal Frequency and Weight Loss 

"I can't afford to eat healthy"... is that you? I hear this often. Find out how YES you can #GardenCuizine

Healthy Cooking on a Budget

"I can't afford to eat healthy" is one of the most common phrases I hear from people as reasoning why their diet isn't better than it could be. Do you feel that way too? Watch for the next edition of The Daily Journal's Health Connection to learn more.

I was quoted for registered dietitian comments in The Daily Journal's Healthy and Thrifty Eating Better on a Budget article. Spending time checking out prices in local food markets provided evidence that, YES, you can cook healthy foods on a budget.

Diana Wind, RDN, LDN
RDN- registered dietitian nutritionist
LDN- licensed dietitian nutritionist
Every dietitian is a nutritionist, but not every nutritionist is a registered dietitian. The difference is in education and knowledge. Seek nutritional advice from the experts. Members of the Academy of Nutrition and Dietetics.

Related Links
Recipes and Tips for Healthy, Thrifty Meals 
Photo and blog post Copyright ©2014 Wind. All rights reserved.

Keep your eye on the Berry. Lingonberry that is #GardenCuizine

Lingonberries in the News

Today a report in MNT news highlights the possible obesity prevention benefits by eating Lingonberries. Have you ever heard of them? I didn't. Lingonberries are popular throughout Scandinavia.

Edible Lingonberries - also called cowberries, foxberry, alpine cranberry (Vaccinium vitis-idaea) - grow on low (6 to 12-inch) evergreen shrubs throughout the Northern Hemisphere. The plants prefer moist, acidic soil.

People in Sweden eat Lingonberries like we eat blueberries. Tart Lingonberries are often used in sweet jams, scones, pies and berry condiments. Of course, if you want to eat them to possibly prevent weight gain, it is best to enjoy them in protein smoothies or lower sugar culinary creations.

Animal studies have shown Lingonberries to have anti-inflammatory properties. In a recent study published yesterday at Lund University, in Sweden, the berries completely prevented weight gain in mice fed a high fat diet. Their study showed the berries to be high in polyphenols. 

Like most berries, Lingonberries contain vitamin C and antioxidants. With such positive press about Lingonberry health benefits perhaps we'll see more research and maybe even find them in US produce markets in the future. Keep your eyes open for Lingonberries!

Related Links
MNT Lingonberries 
Lingonberries Halt Effect of High-fat Diet
The Mighty Lingonberry
Blog post Copyright (C) Wind. All rights reserved. Photo taken by Bergsten in Sweden, courtesy of Wikipedia

Breakfast or Brunch Eggs in Avocado #GardenCuizine

Breakfast or Brunch

Eggs in Avocado

Protein-rich eggs and creamy, nutritious avocado go perfect together for breakfast or brunch. The dish can be made in a skillet or baked in the oven. I first discovered it thanks to one of my weight loss management patients who tried and liked a recipe she saw on The Chew.

Some cooks prefer to bake the egg in avocado with the skin on or some prefer to remove the avocado skin first and cook the egg and avocado in a skillet. We found that the egg whites did not cook through in the skillet since they were suspended by the avocado. So we removed the avocado skin and did a combination cooking method that browned the avocado in an oven-proof skillet first then finished and cooked the egg in avocado in a preheated oven. This ensured the egg to be food safe with the raw egg whites completely cooked.

Yields: 4 servings
Preheat oven to 350°F
 
Ingredients
2 avocados
4 eggs
paprika
olive oil
salt and pepper
fresh herbs - optional

Putting it all together

• Carefully slice around the avocado, cutting each avocado in half. Using a large spoon scoop out the avocado away from the skin - try not to break it. Remove the pits.
• In a large oven-safe skillet, add a little olive oil and heat over medium high heat.
• Add the avocado halves sliced side down. Simmer until golden and gently flip using a spatula.
• Crack an egg into each half, sprinkle with paprika, season with salt and pepper, and finish in a preheated 350°F oven. Garnish with fresh herbs from your garden!

Optional accompaniments: pan seared Canadian bacon and toasted bagels, whole grain bread or raisin bread. 

GardenCuizine Avocado Nutrition: ½ whole avocado 100g: calories 161; total fat 14g; total carbohydrate 8g; dietary fiber 7g (28% DV); protein 2g; Vitamin C 10 mg (17% DV); Vitamin E 2.1mg (7% DV); Vitamin B6 .25 mg (13% DV); Folate 82 mcg (21% DV); Potassium 488 mg (14% DV)

Excellent source: dietary Fiber, Folate
Good Source: Vitamin C, Vitamin B6, Potassium
Rich source of heart healthy mono and polyunsaturated fats

Avocados contain other nutrients including 25 milligrams beta-sitosterol (plant sterol) per 1-oz. serving. Plant sterols have been scientifically shown to help maintain healthy cholesterol levels.

Buon Appetito!

Related Links
Michael Symon's Eggs and Avocado with Tomato and Basil
California Avocado Nutrition 
Avocados, Cholesterol, and Plant Sterols 
Blog post and photos Copyright (C)2014 Wind. All rights reserved.
Note in the photo I only used 1 1/2 avocados not a full 2 as the recipe calls for since we were just serving 3 people this morning.

Smart Snacks in School > It's about time! #GardenCuizine @USDANutrition @letsmove @kidseatright #smartsnacks

CLICK ON IMAGE TO VIEW

The National School Lunch Program and School Breakfast Program: Nutrition Standards for all foods sold in school as required by the Healthy, Hunger-Free Kids Act of 2010 has introduced an amendment for Smart Snacks in Schools. What took so long? As they say, "Better late than never." The new ruling doesn't officially begin until next year.  

ATTENTION ADULTS: this is a healthful guide for you too! Start following Smart Snacks suggestions now for more whole grains, more fruits and veggies, and lower sodium and low fat. Remember, as parents, you are role models for your children. Healthful eating begins at home. Here are some highlights of the Smart Snacks ruling: 

• Must be a grain product that contains 50 percent or more whole grains by weight or have as the first ingredient a whole grain; or
• Have as the first ingredient one of the non-grain major food groups: fruits, vegetables, dairy or protein foods (meat, beans, poultry, seafood, eggs, nuts, seeds, etc.); or
• Be a combination food that contains ¼ cup of fruit and/or vegetable; or
• For the period through June 30, 2016, contain 10 percent of the Daily Value (%DV) of a nutrient of public health concern based on the most recent Dietary Guidelines for Americans (i.e., calcium, potassium, vitamin D or dietary fiber). 

Overall, foods supplied to schools (referred to as competitive foods) must contain no more than 10 percent of total calories from saturated fat per item as packaged or served. Exemptions to the saturated fat standard are granted for reduced fat cheese and part skim mozzarella cheese, nuts, seeds, nut or seed butters, and products consisting of only dried fruit with nuts and/or seeds with no added nutritive sweeteners or fat. Competitive foods must have zero grams of Trans fat per item as packaged or served. 

Competitive snack foods and beverages must meet the nutrition standards specified in an interim final rule that begins July 1, 2014. There will be a special exemption to the standards allowed for foods and beverages that do not meet competitive food standards for snacks sold for the purpose of conducting an infrequent school sponsored fundraiser, which sounds reasonable.
 
Sodium content in snacks will be limited to 230mg per item as packaged or served. And, then on July 1, 2016, the sodium standard will drop lower to 200mg per item as packaged or served. Entrée items must have no more than 480mg of sodium per item as packaged or served.

Eating more whole grains, low fat dairy, fruits, vegetables and leaner proteins makes sense for a healthy heart, body and lifestyle. And, most of all, encouraging healthier food options will help combat child hunger and obesity to improve the health and nutrition of our nation's children.
Related Links
A Healthier Generation through Smart Snacks in Schools
Q & A amended School Nutrition Standards 

Homemade Just Peachy Black Bean Dip in 5 minutes #recipe #GardenCuizine @foodbankSJ

"Just Peachy" Black Bean Dip

Low fat ~ High Fiber ~ Low sodium

Boost your nutrition and weight management diet with high fiber protein from beans. Serve beans as a side dish or puree beans for dips or sandwich and fajita spreads. Pureed beans are quick and easy to make in just 5 minutes. Kids love homemade bean dips too, which make a tasty snack on whole grain crackers and raw fresh vegetables. Try and avoid the temptation to serve bean dips with tortilla chips to encourage eating more veggies.

Black beans are low in fat, cholesterol-free, and provide 30% of the daily recommended amount of dietary fiber. One ounce of black (or white) beans yields 2 grams of protein. In general, beans are inexpensive and readily available in cans or dried. Dried beans are easily hydrated. Simply rinse, soak in water and then cook until tender. Of course, you could also grow your own beans in your home or community garden.

To reduce flatulence sometimes associated with legumes, introduce beans to your diet gradually. Some people find products like Beano helpful.

Ingredients

1 can cooked black beans, rinsed
1/3 cup water
2 tablespoons fresh lime juice
1/2 teaspoon ground cumin 
2 tablespoons chopped fresh cilantro
1/2 cup prepared salsa: Food Bank of SJ Just Peachy Salsa! (of course, homemade or any salsa can be used. We like to support our local food bank)
splash hot sauce (optional)

Putting it all together

• In a small bowl or directly in your storage container - using a hand held blender - puree the beans, water, lime juice and cumin. Add more water if needed.
• Stir in the cilantro and salsa
• Enjoy!
• NO added salt is necessary

Serve with your favorite multigrain crackers and rinsed raw garden vegetables, such as baby carrots, celery, cucumber slices, bell pepper slices and grape tomatoes.

GardenCuizine Nutrition Data ...coming soon
Related Links
Support your local food bank  Food Bank of South Jersey
Nourish Healthy Kids List of Legumes
USDA canned Black Beans fact sheet

Photo, recipe and blog post Copyright (C)2013 Wind. All rights reserved.

Product Comparison: @MyArcticZero vs Turkey Hill Frozen Yogurt #GardenCuizine

Have you tried Arctic Zero frozen desserts yet? 
I’m always on the lookout for low calorie treats, especially since the majority of my nutrition counseling sessions focus on weight management. Arctic Zero was mentioned today by @eringraysonRD on my Twitter feed and I thought I’d check it out. Arctic Zero has been sold in stores since 2009. 

I decided to compare it with fat-free Turkey Hill frozen yogurt. Compared to frozen yogurt, Arctic Zero has less than half the calories and even has a little dietary fiber. In today's obesogenic environment, this is a good thing.

Read the Label
Calcium and vitamin D are important nutrients for optimal bone health; they are both lacking in American diets according to the Dietary Guidelines for Americans. Just something to keep in mind when you make your food choices.

Reading food labels is always recommended for any product you plan to buy. A good rule of thumb is to think food groups: 

• Protein
• Fruits
• Vegetables
• Grains
• and Dairy (calcium-rich products, can be non-dairy too) 

Hmmm...what food group does Arctic Zero fit into? ZERO. It is a treat. As their name says, "frozen dessert."

Nutrient Comparison
Compared to frozen yogurt, Artic Zero doesn’t have nearly as much calcium - a nutrient you can always count on in yogurt. Their protein content is comparable. Sodium is slightly higher in Arctic Zero. 

If you are diabetic or pre-diabetic, Arctic Zero has much less carbohydrate per serving, which may be a good thing if you are counting carbs and desire a larger serving size or want to add a topping of fresh fruit without going over your carb count.  

Watch Your Portion Size!
Arctic Zero temps you to consume the entire pint of their product as a single serving. Front and center on their product label they promote that there is only 150 calories per pint. Remember, you would need to multiply the below nutrition facts by 4 (2 cups equals 1 pint) since one serving size is 1/2 cup. So eating a pint of Arctic Zero would mean you would consume 320 mg of sodium. Low sodium is considered 140 mg or less per serving.

Compare the nutrition facts for yourself; per ½ cup serving Arctic Zero vs. Turkey Hill frozen yogurt. And, as with any dessert or treat, enjoy in moderation.

Ingredients in Artic Zero include organic cane sugar, Monk fruit concentrate and one of my favorite garden plants in the Aster family - chicory root (Chicorium intybus).
Blog post Copyright (C)2013 Wind. All rights reserved.