Thank You Health Business Blog for Grand Rounds
Tuesday, July 31, 2007
Tara Gidus, MS, RD, CSSD, LD/N
Labels: Grand Rounds, Tara Gidus
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Tara Gidus, MS, RD, CSSD, LD/NA Guide for Healthy Nutrition |
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Thank You Highlight Health for Pediatric Grand Rounds
Monday, July 30, 2007
Tara Gidus, MS, RD, CSSD, LD/N
Labels: Grand Rounds, pediatric grand rounds, Tara Gidus
Do Your Friends Make You Fat?
Thursday, July 26, 2007
Tara Gidus, MS, RD, CSSD, LD/N
Talk about a reason to be careful how you pick your friends! A news story today
The researchers found that your chances of becoming obese are increased by the following percentage if you have the following relationship with another obese person:
Spouse: 37%
Sibling: 40%
Friend: 57%
They said that it was not as simple as obese people finding other obese people to hang out with, but rather there was a ‘direct, causal relationship.’ In other words, people think it is okay to get heavier because those around them are getting heavier. It has become more socially acceptable than ever to become heavier. This thought pattern is spreading among friends and pretty soon we have an overweight nation!
Let’s see if we can turn this around! If obesity is contagious among friends, then so must be health consciousness and thinness! Let’s change our thinking and our actions and start to move more and eat less when we are with our friends. The researchers in this study say the social network effects extend three degrees of separation, so if you can have a positive impact on your friend, it may also help your friend’s friend and your friends’ friends’ friends! WHEW!
Get out there and instead of meeting for dinner and drinks, meet for a walk in the park, racquetball, or a swim! Have contests with your friends of who can come up with the tastiest low calorie recipes or the best ideas for yummy but healthy brown bag lunches.
This is a picture of me and my runner friends when we ran the 199 mile Saturn Relay Race from Calistoga to Santa Cruz through the Napa Valley in California. I am in the middle in the shorts because I was the first runner. This is the kind of stuff I do with my friends! :-)
Labels: friendship, obesity, Tara Gidus, weight loss
Soda and Heart Risk?
Tuesday, July 24, 2007
Tara Gidus, MS, RD, CSSD, LD/N
It is important to recognize that they study does not suggest that drinking sodas causes metabolic syndrome. In other words, there is an association, but not a cause and effect. This is very important to remember.
- High fasting blood sugar (more than 100 mg/dl)
- Large waist circumference (35 inches for women and 40 inches for men)
- High triglycerides (more than 150 mg/dl)
- High blood pressure (more than 135/85 mm Hg)
- Low HDL cholesterol (less than 40 mg/dl for men and 50 for women)
Researchers are trying to figure out how diet soda may be related to increased risk of these factors. Diet soda has no calories and therefore should not be contributing to these risk factors.
The theories are as follows:
- The caramel color causes insulin resistance, leading to weight gain and impaired glucose tolerance
- Drinking something sweet (even fake sweet like diet soda) increases someone’s preference for sweets
- Poor health habits of people who drink sodas (even diet) like less exercise, more fat in diet, more calories consumed, and eating less fiber
I have a hard time believing that diet soda is causing people to gain weight. I still think it is total calories that people are eating that contribute to weight gain and that even if there is a slight effect on insulin from diet drinks (which is just a theory and has not been proven) that it can’t be great enough to cause obesity in and of itself. I believe that any association found in this study has got to be from theory number 3, which is that the people who drank soda had other poor habits that lead to metabolic syndrome.
I know plenty of people, myself included, that drink a diet soda or two a day and are not overweight or have any of the above risk factors. Regular sodas do contain calories and a fair amount of them (150 calories per 12 oz can). My advice is to continue to stay away from regular sodas due to sugar and calories, which could lead to weight gain. That being said, I also know plenty of people who drink a regular soda a day and are not overweight and have the above risk factors. But you are much more likely to gain weight from regular soda than diet soda.
Bottom line
As with everything, use moderation. If you enjoy diet sodas, I don’t think this one study is convincing enough to cut them out completely. Look at the rest of your diet and make sure you are not overconsuming total calories, sugar, and fat from other sources. And of course, exercise daily!
To read what the American Beverage Association has to say about the study, click here.
Labels: heart disease, metabolic syndrome, soda, soft drinks, Tara Gidus
Nursing No No's
Monday, July 23, 2007
Tara Gidus, MS, RD, CSSD, LD/N
Food related dangers:
Mercury and PCBs (polychlorinated biphenyls) are chemical pollutants in some fish and can be harmful because they are passed through breast milk and can damage the nervous system. Mercury is found in high levels in shark, swordfish, king mackerel, and tilefish. Limit tuna to 12 ounces per week or less.
Alcohol does pass into breast milk. An occasional drink may be fine, but it may also cause your baby to be less alert and in excess alcohol can affect brain development. One way women get around this is to nurse, then have a drink, then “pump and dump.” This means you pump after drinking and throw the milk away. If you do not choose to pump and dump, at least wait two hours after drinking one drink to nurse. Never have more than one drink.
Caffeine does also pass into breastmilk. You can have a cup of coffee or caffeinated soda, but just remember that it may contribute to colic or just plain fussiness in your baby. Some babies are even sensitive to the amount you may be getting in chocolate!
The same food safety precautions that you took while pregnant should also be taken while nursing. Cook food to proper temperatures, avoid raw or undercooked meat, unpasteurized milk and cheese, and chill food promptly to store.
Non food related dangers:
Smoking should also be avoided when nursing because nicotine passes into breast milk. Nicotine can affect your ‘letdown’ reflex, decrease milk supply, and increase chances of colic, sinus infection, or fussiness. Smoking near a child (a spouse who smokes) is also dangerous because you are exposing the baby to secondhand smoke, increasing risk of asthma and allergies and possibly getting burned.
Certain medications can pass into breast milk, too. Most pass in concentrations that are too low to harm your baby, but to be sure check with your doctor.
Recreational drugs also pass into breast milk and should never be used--bad for you and for baby!
Did you know?
Eating strongly flavored foods like onions, garlic, broccoli, cauliflower, cabbage, beans, or spicy food can flavor breast milk. These flavors make some babies fussy and other babies do not even notice. If you do think certain foods are upsetting your baby, avoid them! Babies are fussy enough without us eating things that may cause them to be even more fussy!
I had quite a bit of garlic yesterday and Basil was not a happy boy last night and didn’t want to get to bed. It makes me wonder if is was coincidence or if it was the garlic!
Tune in for the next post on how to increase your milk supply!
Labels: breast feeding, lactation, nursing, pregnancy, Tara Gidus
Nursing Nutrition
Sunday, July 22, 2007
Tara Gidus, MS, RD, CSSD, LD/N
I will spare you the logistical details of nursing Basil, but I thought I would devote a few posts nursing and what I have learned since I started a month ago. The first few days after having the baby are tough for many reasons, but I think one reason the baby is so fussy is because they are living off of colostrum, and it is such a small amount! They teach you in breastfeeding class that their stomach is only the size of a marble when they are born, but I still think they are not getting enough to eat from the colostrum. Once my milk "came in" Basil was a much happier baby!
The first week to 10 days was tough because of pain, cracking, and bleeding. Again, I will spare you the details, but let’s just say it takes some adjusting and you are going to have some discomfort and pain at first. I had to find the right position and use the lanolin ointment to help with all of those things.
Enough about me, let’s talk about what is going on with nutritional needs during lactation.
Did you know?
- Humans produce very little colostrum, but cows produce 9 gallons!
- It takes more calories to produce breastmilk than it did to make the baby!
- Breastfeeding helps you lose body fat. Your body uses 100-150 calories a day from the fat you stored during pregnancy.
- The other extra energy to produce the milk come from extra energy from food choices.
- Most women need about 350-400 extra calories for the first six months and 400-500 extra calories for the second six months (baby is eating more)
- Strict dieting may reduce your milk supply
- Your calcium needs actually do not increase during lactation, but it is important to get that 1,000 mg per day you were always supposed to be getting. Take a supplement if you do not get 3 servings of dairy per day.
- You do need more of a lot of the vitamins and minerals, so it is a good idea to take a prenatal vitamin or at least a general multivitamin daily.
- You need about 15 cups of fluid daily, and more if you are thirsty. Keep water next to you while you are nursing. I keep a 33 oz cup next to the rocking chair at night and during the middle of the night feedings I am drinking and usually have it gone by morning.
Stay tuned for future posts on Nursing No No’s and also Myths and Facts About Increasing Your Milk Supply
Labels: breast feeding, lactation, nursing, pregnancy, Tara Gidus
Dragon Breath?
Friday, July 20, 2007
Tara Gidus, MS, RD, CSSD, LD/N
Since my recent post about clean teeth, I have had some questions about fresh breath. Is there anything you can eat to freshen your breath?
Let’s look at the major causes of bad breath:
The major cause of bad breath is poor oral hygiene. Sorry to be so blunt, but if people shy away while you are talking to them and seem to be holding their breath, dust off the toothbrush and especially the floss! Food particles decay inside your mouth, feeding that bacteria that eats away at the enamel. The result is bad breath!
Other causes include some serious and some not so serious illnesses: infection in your mouth, infection in the respiratory tract, dry mouth, dehydration, diabetes, kidney disease, or liver disease. GERD, or gastroesophogeal reflux, can also be a major cause of bad breath. Bad breath could be a sign of serious illness, so check with your doctor if you feel that it has gotten worse (or your friends and coworkers think it is worse!) Another cause of bad breath can be a diet that is unbalanced. People who cut out carbs from their diet put themselves in a state of ketosis, a highly acidic environment which results in bad breath.
Of course, there are certain foods that cause bad breath, too. The main offenders are garlic and onions. They contain certain oils that when they are absorbed into the bloodstream can be carried to your lungs and you breathe out these fumes. Raw onions are worse than cooked, but any kind of garlic can cause bad breath. Smoking, chewing tobacco, and drinking coffee can also lead to some pretty nasty breath, too.
What can you do?
Brush your teeth after every meal
Floss daily to remove all particles stuck between teeth
Brush your tongue
Keep yourself hydrated
Chew gum following meals (will only give fresh breath on the surface)
Choose really strong mints like Altoids
Eat a balanced diet
Eat Vitamin C containing foods to keep your gums healthy
Drink tea: it will keep you hydrated and it contains catechins that slow the growth of bacteria
Eat yogurt: Studies show that the active bacteria in yogurt may reduce levels of odor causing compounds in the mouth, such as hydrogen sulfide
Chew on some fresh parsley, mint, or even basil. These fresh herbs also get absorbed into the bloodstream and freshen breath instead of producing stinky breath.
Photo courtesy of borghal
Labels: fresh breath, Tara Gidus
Functional Foods Part 3
Tuesday, July 17, 2007
Tara Gidus, MS, RD, CSSD, LD/N
This is the third post on functional foods. My first post included info on prebiotics and probiotics, phytoestrogens, and soy protein. The second post was about carotenoids and fiber.
Today I am going to talk about more compounds that are naturally occurring plant substances that may have additional benefits to our health.
Flavonoids
What are they? A class of compounds including anthocyanins, flavanols, flavonones, flavonols, and proanthocyanidins
Where are they and what do they do?
Anthocyanins are found in berries, cherries and red grapes and help keep cells healthy by boosting antioxidant defense and may help brain function
Flavanols are found in tea, cocoa, chocolate, apples, and grapes and may help heart health
Flavonones are found in citrus foods and help neutralize free radicals which damage cells and help keep cells healthy by boosting antioxidant defense
Flavonols are found in onions, apples, tea, and broccoli and also help neutralize free radicals, keeping cells healthy
Proanthocyanidins are found in cranberries, cocoa, apples, strawberries, grapes, peanuts, and cinnamon. They may help urinary tract health as well as heart health.
Phenolic Acids
What are they? They are caffeic and ferulic acid
Where are they found? Apples, pears, citrus, vegetables, coffee
What do they do? They help keep cells healthy by boosting antioxidant defense and may help with healthy vision and heart health
Isothiocyanates
What are they? A compound called sulforaphane
Where are they found? Cauliflower, broccoli, sprouts, cabbage, kale, horseradish
What do they do? Help to detoxify certain compounds, help keep cells healthy by boosting antioxidant defense
Sulfides/Thiols
What are they? Diallyl sulfide, allyl methyl trisulfide, diethioltiones
Where are they found? Garlic, onions, leeks, scallions, cruciferous vegetables
What do they do? Help to detoxify certain compounds, may help with immune function and heart health
As you can see, many of these compounds sound really intimidating and I can't even pronounce half of these words! Don’t worry about remembering their names, just look to see where they are found and what they can possibly do for us.
The amazing thing about food, and especially these “functional foods” is that there is so much more going on than just the carbs, proteins, fat, vitamins, and minerals that are in the foods we eat. Foods, especially fruits, vegetables, whole grains, soybeans, cocoa, coffee, and tea, have so much MORE to offer! They may even save your life!
Today I am going to talk about more compounds that are naturally occurring plant substances that may have additional benefits to our health.
Flavonoids
What are they? A class of compounds including anthocyanins, flavanols, flavonones, flavonols, and proanthocyanidins
Where are they and what do they do?
Anthocyanins are found in berries, cherries and red grapes and help keep cells healthy by boosting antioxidant defense and may help brain function
Flavanols are found in tea, cocoa, chocolate, apples, and grapes and may help heart health
Flavonones are found in citrus foods and help neutralize free radicals which damage cells and help keep cells healthy by boosting antioxidant defense
Flavonols are found in onions, apples, tea, and broccoli and also help neutralize free radicals, keeping cells healthy
Proanthocyanidins are found in cranberries, cocoa, apples, strawberries, grapes, peanuts, and cinnamon. They may help urinary tract health as well as heart health.
Phenolic Acids
What are they? They are caffeic and ferulic acid
Where are they found? Apples, pears, citrus, vegetables, coffee
What do they do? They help keep cells healthy by boosting antioxidant defense and may help with healthy vision and heart health
Isothiocyanates
What are they? A compound called sulforaphane
Where are they found? Cauliflower, broccoli, sprouts, cabbage, kale, horseradish
What do they do? Help to detoxify certain compounds, help keep cells healthy by boosting antioxidant defense
Sulfides/Thiols
What are they? Diallyl sulfide, allyl methyl trisulfide, diethioltiones
Where are they found? Garlic, onions, leeks, scallions, cruciferous vegetables
What do they do? Help to detoxify certain compounds, may help with immune function and heart health
As you can see, many of these compounds sound really intimidating and I can't even pronounce half of these words! Don’t worry about remembering their names, just look to see where they are found and what they can possibly do for us.
The amazing thing about food, and especially these “functional foods” is that there is so much more going on than just the carbs, proteins, fat, vitamins, and minerals that are in the foods we eat. Foods, especially fruits, vegetables, whole grains, soybeans, cocoa, coffee, and tea, have so much MORE to offer! They may even save your life!
Photo courtesy of istockphoto
Labels: functional food, Tara Gidus
Freshen Your Smile
Friday, July 13, 2007
Tara Gidus, MS, RD, CSSD, LD/N
Did you know that your diet can affect your oral health? This is especially important for children, but I have known an adult or two who has been shocked to learn about a cavity in need of filling!
The biggest culprit that leads to tooth decay is bacteria that eats away at the enamel. What feeds the bacteria? Sugar! Not just sugar, but also any carbohydrate. For example, if you snack on pretzels at your desk in the afternoon, the carbohydrate in the pretzels are a food for bacteria in your mouth for hours after you finish them.
Worst habits leading to tooth decay:
1. Having a sweetened beverage (sweet tea, regular soda, coffee with sugar) on your desk all day that you sip on periodically. This leaves sugar in your mouth, feeding the bacteria all day long
2. Putting your baby to bed with a bottle filled with milk, juice, formula, or soda. If he or she needs a bottle to get to bed, fill it with water
3. Eating sticky, chewy foods like raisins, caramel candy, jelly beans, honey, syrup, or even granola bars or peanut butter sandwiches. Anything that sticks to your teeth and lingers feeds the bacteria.
4. Sucking on hard candy, lollipops, cough drops, mints, or chewing gum that has real sugar in it. Do you ever feel a ‘coating’ on your teeth after eating something sugary? Think bacteria! Yuck!
Best habits to prevent tooth decay:
1. Brush after every meal or snack
2. Chew sugarless gum to get the saliva flowing to help wash down food particles and bacteria
3. Swish your mouth with water or mouthwash after a meal. Even drinking water after a meal will help get rid of food particles.
4. Get your recommended calcium
5. Visit the dentist regularly
6. Floss daily
7. Offer your children plain water instead of juice or soda. Even milk contains sugar. This doesn’t mean we should not feed our kids milk, but brush their teeth after a meal.
The biggest culprit that leads to tooth decay is bacteria that eats away at the enamel. What feeds the bacteria? Sugar! Not just sugar, but also any carbohydrate. For example, if you snack on pretzels at your desk in the afternoon, the carbohydrate in the pretzels are a food for bacteria in your mouth for hours after you finish them.
Worst habits leading to tooth decay:
1. Having a sweetened beverage (sweet tea, regular soda, coffee with sugar) on your desk all day that you sip on periodically. This leaves sugar in your mouth, feeding the bacteria all day long
2. Putting your baby to bed with a bottle filled with milk, juice, formula, or soda. If he or she needs a bottle to get to bed, fill it with water
3. Eating sticky, chewy foods like raisins, caramel candy, jelly beans, honey, syrup, or even granola bars or peanut butter sandwiches. Anything that sticks to your teeth and lingers feeds the bacteria.
4. Sucking on hard candy, lollipops, cough drops, mints, or chewing gum that has real sugar in it. Do you ever feel a ‘coating’ on your teeth after eating something sugary? Think bacteria! Yuck!
Best habits to prevent tooth decay:
1. Brush after every meal or snack
2. Chew sugarless gum to get the saliva flowing to help wash down food particles and bacteria
3. Swish your mouth with water or mouthwash after a meal. Even drinking water after a meal will help get rid of food particles.
4. Get your recommended calcium
5. Visit the dentist regularly
6. Floss daily
7. Offer your children plain water instead of juice or soda. Even milk contains sugar. This doesn’t mean we should not feed our kids milk, but brush their teeth after a meal.
Photo courtesy of the_moment
Labels: oral health, Tara Gidus, teeth
Spousal Support
Wednesday, July 11, 2007
Tara Gidus, MS, RD, CSSD, LD/N
I read a study today in the journal Health Services Research about how being a good role model can help a spouse adopt a healthy lifestyle. They found that if one spouse engages in a healthy behavior, the other spouse is more likely to also improve their behavior.
For example, if one person gets their cholesterol checked, quits smoking, gets a flu shot, or starts exercising, the other person will also do these things, or at least improve their behavior. Previous studies have also shown that married people live longer and that once people do get married, they simply reduce their unhealthy behaviors (like excessive drinking) and settle into a healthier routine.
On the flip side, I have also heard many of my clients tell me that they gained weight when they got married. Maybe when you were single you ate light dinners and now you sit down every night to a big dinner. Maybe you eat out more often now that you are married. Maybe your spouse snacks at night and when he brings out the tub of ice cream you also want to indulge. Maybe you are so in love you want to spend every minute together and you quit going to the gym. Maybe you aren't motivated to maintain a healthy weight now that you are married.
If any of these things sound familiar, try to make positive changes together instead of influencing each other in a negative way.
Here are some ideas:
1. Join the gym together and meet each other there after work or go together first thing in the morning
2. Go for a walk around the neighborhood after dinner instead of having dessert
3. Post a “Kitchen Closed” sign after dinner so you are less likely to snack
4. Make a pact with each other to encourage and support healthy behaviors
5. Encourage each other to visit the doctor, dermatologist, and dentist at least yearly for preventive health checkups
6. Keep tempting foods out of the house so you don’t tempt your spouse. If chocolate is your thing, but your spouse can’t say no to it, have that candy bar at work when he/she is not around
7. Take turns searching the internet for healthy dinner options and cook meals together
8. Decide how much and how often you going to drink alcohol and support each other in sticking to it
9. If you smoke, use one of the many "Smoking Cessation” techniques available and support each other by cleaning and disinfecting the cars and house from the smoke smells
10. If you need to lose weight, don’t have a competition (men have an unfair advantage because they lose more quickly), but rather sit down and ask each other how you can help the other person establish new healthier behaviors to exercise more and eat fewer calories
For example, if one person gets their cholesterol checked, quits smoking, gets a flu shot, or starts exercising, the other person will also do these things, or at least improve their behavior. Previous studies have also shown that married people live longer and that once people do get married, they simply reduce their unhealthy behaviors (like excessive drinking) and settle into a healthier routine.
On the flip side, I have also heard many of my clients tell me that they gained weight when they got married. Maybe when you were single you ate light dinners and now you sit down every night to a big dinner. Maybe you eat out more often now that you are married. Maybe your spouse snacks at night and when he brings out the tub of ice cream you also want to indulge. Maybe you are so in love you want to spend every minute together and you quit going to the gym. Maybe you aren't motivated to maintain a healthy weight now that you are married.
If any of these things sound familiar, try to make positive changes together instead of influencing each other in a negative way.
Here are some ideas:
1. Join the gym together and meet each other there after work or go together first thing in the morning
2. Go for a walk around the neighborhood after dinner instead of having dessert
3. Post a “Kitchen Closed” sign after dinner so you are less likely to snack
4. Make a pact with each other to encourage and support healthy behaviors
5. Encourage each other to visit the doctor, dermatologist, and dentist at least yearly for preventive health checkups
6. Keep tempting foods out of the house so you don’t tempt your spouse. If chocolate is your thing, but your spouse can’t say no to it, have that candy bar at work when he/she is not around
7. Take turns searching the internet for healthy dinner options and cook meals together
8. Decide how much and how often you going to drink alcohol and support each other in sticking to it
9. If you smoke, use one of the many "Smoking Cessation” techniques available and support each other by cleaning and disinfecting the cars and house from the smoke smells
10. If you need to lose weight, don’t have a competition (men have an unfair advantage because they lose more quickly), but rather sit down and ask each other how you can help the other person establish new healthier behaviors to exercise more and eat fewer calories
When my husband and I met, I was training for my first marathon and he had run 6 of them already. We are lucky that we both understand the other's need to exercise and run. We support each other in finding the time to do it and making sacrifices so that the other person can get their run or other exercise in. We just decided to get a treadmill and free weight set for the house so that I am able to get my exercise in while Basil is sleeping and I can maintain my fitness routine post baby.
Not only will you each be healthier individually, but hopefully it will also strengthen your relationship!
Photo of me and Stephen on our wedding day, January 23, 2005.
Labels: support, Tara Gidus
More Functional Foods
Tuesday, July 10, 2007
Tara Gidus, MS, RD, CSSD, LD/N
I talked in my last post about functional foods. Functional foods, according to the International Food Information Council (IFIC) are "food or dietary components that provide a health benefit beyond basic nutrition." In my last post I talked about prebiotics, probiotics, soy protein, and phytoestrogens.
Here are some other examples of functional foods:
Carotenoids
What are they? Naturally occurring plant substances that offer color to foods. Examples include beta-carotene, lutein, zeaxanthin, and lycopene
Where are they? Beta-carotene is known for orange color and can be found in carrots, pumpkin, sweet potatoes, cantaloupe
Lutein and zeaxanthin are found in spinach and other leafy greens (kale, collards) as well as corn, eggs, and citrus
Lycopene is found in tomatoes, watermelon, and grapefruit
What do carotenoids do? They act as antioxidants, neutralizing free radicals, protecting cells from damage. Lutein and zeaxanthin have been linked to contributing to healthy vision and lycopene may assist in prostate health. Beta carotene is a precursor to Vitamin A, which means it can be made into Vitamin A in the body
Did you know? Lycopene is more usable by the body after it has been heated. Ketchup is one of the best sources of lycopene, but tomato sauce and sliced tomatoes are good, too!
For a dish with lots of carotenoids, check out this recipe for sweet potato soup.
Dietary Fiber
What is it? Fiber is indigestible plant substance. Examples include insoluble fiber, beta glucan, soluble fiber, and whole grains. Insoluble fiber does not dissolve, but it does hold on to water. Soluble fiber dissolves in water to become gummy but is still not digested. Fiber creates bulk in the stool because it is not digested.
Where is it? Insoluble fiber is found in wheat and corn bran, whole wheat bread, brown rice, and in the skin of fruits. Beta glucan is found in oats (oat bran, oatmeal, oat flour), barley, and rye. Soluble fiber is found in psyllium husk (Metamucil), peas, legumes (beans), apples, citrus fruit
What does it do? Insoluble fiber may reduce risk of cancer and also helps maintain a healthy digestive tract. Beta glucan may assist in lowering risk of heart disease by lowering bad cholesterol. Soluble fiber also lowers bad cholesterol, lowering heart disease risk as well as cancer risk.
Did you know? All fiber is good and has also been shown to help control blood glucose levels for diabetics (and even non-diabetics).
More examples of functional foods to come!
Photo courtesy of avlxyz
Labels: antioxidants, fiber, functional food, Tara Gidus
Home Cooking
Saturday, July 07, 2007
Tara Gidus, MS, RD, CSSD, LD/N
There is nothing like home cooked meals. My parents have been staying with me for the past two weeks to help me transition into life at home with the new baby. What a relief! My mom has made every lunch and dinner since they got here, and she has gone out of her way to make some of my favorites. I think one of the reasons home cooked meals are so good is that they are made with love!
First, my parents came to Florida bearing gifts of fresh cheese curds and string cheese from Wisconsin. You can order fresh cheddar curds directly from Springside Cheese store. Since they won’t be quite as fresh once they are shipped to you as when you personally go to the factory, take a few out and put them on a plate and microwave for 20 seconds to get them soft and warm. You will be in cheese heaven! They also brought my favorite chocolate treats from Beerntsen’s chocolate shop, the mint meltaways and the fairy food. Tasty!
Back to the home cooking…do you have certain dishes that only your Mom or Dad can make just right? One of my husband’s favorites from my parents are brats on the grill. After you grill them, you bring them in and put them in a slow cooker full of beer and grilled onions. The flavors meld with the brats and they tell me they are out of this world. I have been pesco-vegetarian for over 15 years so I haven’t had a brat in a long time. I will take their word for it.
One of my favorites is shish kebob. My mom has a great marinade recipe (see below). They get zucchini, mushrooms, red, yellow, and green peppers, onions, and cherry tomatoes. The tomatoes don’t absorb marinade so we don’t soak those but they do skewer and grill them. They also get steak, shrimp, and chicken and cut them all up into large chunks. The veggies and each meat go into separate bags of marinade in the morning and sit all day soaking. Skewer everything and grill! Baste the marinade on while it is grilling and the flavor is excellent. One tip from Mom is to skewer each food on separate skewers and don’t try to make them look pretty with steak and veggies alternating on one skewer. Steak takes a lot longer to cook than mushrooms. Skewer them all separately for more even cooking.
Shish Kebob Marinade
1 cup wine
1/3 cup oil
¼ cup lemon juice
1 onion, grated
1 clove garlic, chopped
10 peppercorns, cracked
2 bay leaves
2 tsp whole rosemary leaves
¾ tsp curry powder
1 ½ tsp salt
Enjoy your family recipes, or try this shish kebob from our family! With all the veggies involved and lean protein it is actually a healthy meal. We always make some wild rice to go along with it.
First, my parents came to Florida bearing gifts of fresh cheese curds and string cheese from Wisconsin. You can order fresh cheddar curds directly from Springside Cheese store. Since they won’t be quite as fresh once they are shipped to you as when you personally go to the factory, take a few out and put them on a plate and microwave for 20 seconds to get them soft and warm. You will be in cheese heaven! They also brought my favorite chocolate treats from Beerntsen’s chocolate shop, the mint meltaways and the fairy food. Tasty!
Back to the home cooking…do you have certain dishes that only your Mom or Dad can make just right? One of my husband’s favorites from my parents are brats on the grill. After you grill them, you bring them in and put them in a slow cooker full of beer and grilled onions. The flavors meld with the brats and they tell me they are out of this world. I have been pesco-vegetarian for over 15 years so I haven’t had a brat in a long time. I will take their word for it.
One of my favorites is shish kebob. My mom has a great marinade recipe (see below). They get zucchini, mushrooms, red, yellow, and green peppers, onions, and cherry tomatoes. The tomatoes don’t absorb marinade so we don’t soak those but they do skewer and grill them. They also get steak, shrimp, and chicken and cut them all up into large chunks. The veggies and each meat go into separate bags of marinade in the morning and sit all day soaking. Skewer everything and grill! Baste the marinade on while it is grilling and the flavor is excellent. One tip from Mom is to skewer each food on separate skewers and don’t try to make them look pretty with steak and veggies alternating on one skewer. Steak takes a lot longer to cook than mushrooms. Skewer them all separately for more even cooking.
Shish Kebob Marinade
1 cup wine
1/3 cup oil
¼ cup lemon juice
1 onion, grated
1 clove garlic, chopped
10 peppercorns, cracked
2 bay leaves
2 tsp whole rosemary leaves
¾ tsp curry powder
1 ½ tsp salt
Enjoy your family recipes, or try this shish kebob from our family! With all the veggies involved and lean protein it is actually a healthy meal. We always make some wild rice to go along with it.
Photo courtesy of jaysspace
Labels: Tara Gidus
Functional Foods
Friday, July 06, 2007
Tara Gidus, MS, RD, CSSD, LD/N
Have you ever heard of a functional food? Functional foods, according to the International Food Information Council (IFIC), are “foods or dietary components that may provide a health benefit beyond basic nutrition.”
Functional foods can be as simple as fruits, vegetables, and whole grains, but many functional foods are fortified or enhanced foods and beverages. Functional foods contain biologically active components that have certain health benefits beyond just the vitamins, minerals, carbs, proteins, fats, etc. that we had already previously known about.
I am going to devote the next several blog entries to functional foods. I am going to talk about the ‘component’ in the food that makes it so healthy and then give examples of foods you can eat to get it. Here are some functional foods to get started:
Prebiotics and Probiotics
Prebiotics
What is it? Inulin, Fructo-oligosaccahrides, Polydextrose
Where is it? Whole grains, onions, some fruits, garlic, honey, leeks, fortified foods and beverages (read labels)
What does it do? May improve gastrointestinal (GI) health, may improve calcium absorption
Probiotics
What is it? Yeast, lactobacilli, bifidobacteria, and other specific strains of beneficial bacteria
Where is it? Certain yogurts and other cultured dairy products (read labels) You may recognize Activia, DanActive, Stoneyfield yogurt, Horizon yogurt and cottage cheese
What does it do? May improve GI health, may improve immunity, benefits vary depending on the strain of bacteria
Soy Protein
What is it? Protein extracted from soybeans
Where is it? Soybeans, soy protein powder, meat analogs (vegetarian fake meat products like veggie burgers, sausage, chic patties, etc)
What does it do? May reduce risk of heart disease
See previous blog on soy protein
Phytoestrogen
What is it? Isoflavones like Daidzein and Genistein; Lignans
Where is it? Isoflavones are in soybeans and soy-based foods; Lignans are in flax, rye, sesame, and some vegetables
What does it do? May contribute to heart health, brain and immune function, and bone health. In addition, isoflavones may assist in reduction of menopausal symptoms in women
Functional foods can be as simple as fruits, vegetables, and whole grains, but many functional foods are fortified or enhanced foods and beverages. Functional foods contain biologically active components that have certain health benefits beyond just the vitamins, minerals, carbs, proteins, fats, etc. that we had already previously known about.
I am going to devote the next several blog entries to functional foods. I am going to talk about the ‘component’ in the food that makes it so healthy and then give examples of foods you can eat to get it. Here are some functional foods to get started:
Prebiotics and Probiotics
Prebiotics
What is it? Inulin, Fructo-oligosaccahrides, Polydextrose
Where is it? Whole grains, onions, some fruits, garlic, honey, leeks, fortified foods and beverages (read labels)
What does it do? May improve gastrointestinal (GI) health, may improve calcium absorption
Probiotics
What is it? Yeast, lactobacilli, bifidobacteria, and other specific strains of beneficial bacteria
Where is it? Certain yogurts and other cultured dairy products (read labels) You may recognize Activia, DanActive, Stoneyfield yogurt, Horizon yogurt and cottage cheese
What does it do? May improve GI health, may improve immunity, benefits vary depending on the strain of bacteria
Soy Protein
What is it? Protein extracted from soybeans
Where is it? Soybeans, soy protein powder, meat analogs (vegetarian fake meat products like veggie burgers, sausage, chic patties, etc)
What does it do? May reduce risk of heart disease
See previous blog on soy protein
Phytoestrogen
What is it? Isoflavones like Daidzein and Genistein; Lignans
Where is it? Isoflavones are in soybeans and soy-based foods; Lignans are in flax, rye, sesame, and some vegetables
What does it do? May contribute to heart health, brain and immune function, and bone health. In addition, isoflavones may assist in reduction of menopausal symptoms in women
More examples of Functional Foods to come!
Photo of flax seeds courtesy of digiyesica
Labels: functional food, isoflavone, prebiotic, probiotic, soy, Tara Gidus
Red, White, and Blueberry
Wednesday, July 04, 2007
Tara Gidus, MS, RD, CSSD, LD/N
Happy National Blueberry Month! I am sure you already had July on your calendar as blueberry month, right? I actually just found out this fun piece of trivia myself!
I celebrated National Blueberry Month this morning by making blueberry pancakes for my parents and husband. Mmmmmm…….they were yummy!
Fun facts:
1. Blueberries are one of the few native fruits to America
2. The colonists in Plymouth in 1620 learned from the Native Americans how to dry and store blueberries for the winter
3. North America produces 90% of the blueberries in the world
4. Even though North America is largest producer, other countries are growing more blueberries, especially Japan
5. The harvest runs from April through October with the peak in July
6. 50% of blueberries harvested are sold fresh and the others are dried, frozen, juiced, or canned
7. The US ships more than 100 metric tons of blueberries to Iceland and 500 metric tons to Japan each year
Health benefits:
Blueberries are among the highest antioxidant foods available
Blueberries contain Vitamins C and E (antioxidants)
Blueberries contain anthocyanins, phenolics, carotenoids, and ellagic acid (phytochemicals)
Antioxidants and phytochemicals have been shown to help prevent heart disease, cancer, aging, and many other potential preventive roles.
Nutrition:
Very low in fat and sodium
1 cup of fresh blueberries contains
84 calories
21 carbs
1 gram protein
0 fat
3.6 grams fiber
Good source of manganese, Vitamin C, Vitamin E, Vitamin K, and copper
Contains smaller amounts of many other vitamins and minerals
Uses:
Blueberries are sweet and tasty and can be used in so many ways!
Pancakes, muffins, smoothies, pie, in oatmeal, coffee cake, salads, cheesecake, sauces, and even blueberry catsup! Click here for links to a vast number of blueberry recipes. Also check out http://www.justberryrecipes.com/ for more recipes.
I always have a bag of frozen blueberries in my freezer so I can just pull them out and throw them into a smoothie or my oatmeal. I love dried blueberries to put on top of my cereal, too.
Photos courtesy of gari.baldi and atul666
I celebrated National Blueberry Month this morning by making blueberry pancakes for my parents and husband. Mmmmmm…….they were yummy!
Fun facts:
1. Blueberries are one of the few native fruits to America
2. The colonists in Plymouth in 1620 learned from the Native Americans how to dry and store blueberries for the winter
3. North America produces 90% of the blueberries in the world
4. Even though North America is largest producer, other countries are growing more blueberries, especially Japan
5. The harvest runs from April through October with the peak in July
6. 50% of blueberries harvested are sold fresh and the others are dried, frozen, juiced, or canned
7. The US ships more than 100 metric tons of blueberries to Iceland and 500 metric tons to Japan each year
Health benefits:
Blueberries are among the highest antioxidant foods available
Blueberries contain Vitamins C and E (antioxidants)
Blueberries contain anthocyanins, phenolics, carotenoids, and ellagic acid (phytochemicals)
Antioxidants and phytochemicals have been shown to help prevent heart disease, cancer, aging, and many other potential preventive roles.
Nutrition:
Very low in fat and sodium
1 cup of fresh blueberries contains
84 calories
21 carbs
1 gram protein
0 fat
3.6 grams fiber
Good source of manganese, Vitamin C, Vitamin E, Vitamin K, and copper
Contains smaller amounts of many other vitamins and minerals
Uses:
Blueberries are sweet and tasty and can be used in so many ways!
Pancakes, muffins, smoothies, pie, in oatmeal, coffee cake, salads, cheesecake, sauces, and even blueberry catsup! Click here for links to a vast number of blueberry recipes. Also check out http://www.justberryrecipes.com/ for more recipes.
I always have a bag of frozen blueberries in my freezer so I can just pull them out and throw them into a smoothie or my oatmeal. I love dried blueberries to put on top of my cereal, too.
Photos courtesy of gari.baldi and atul666
Labels: antioxidants, blueberries, fruit, Tara Gidus
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