Organic Meats

Organic fruits and veggies are quite popular now, but I get a lot of people asking me about organic meats. There seems to be a lot of confusion out there what all the terms mean, too. Let me try to explain:

Organic meat (chicken, beef, etc.) means a few things:

• Fed only grass (beef) or 100% organic feed (may also get certain vitamin or mineral supplements)
• Never given antibiotics, hormones, drugs
• Must be certified through the USDA's Agricultural Marketing Service

Natural meat is another confusing term. All meat is natural, but to be labeled natural, it means it cannot have any artificial flavor, color, or chemical preservatives. It is also to be minimally processed.

Grain fed vs grass fed: All beef is grass fed because cattle spend a good deal of their lives in pastures. However, grass "finished" beef comes from cattle that have spent their entire lives on pasture. Grain fed cattle are moved to feedlots for the finishing stage of their lives where they are fed grains.

What is free range? Free range is applicable to poultry. The birds are allowed daily access to fresh air and sunshine outside. They have room to roam around and move their muscles instead of being confined to tiny cages.

Does organic, grass finished, or free range meat taste different or is it better for you? These types of meats definitely have a different taste than conventional meats. Most people think it tastes much better. Nutritionally, the omega-3 content is higher for grass finished beef and some organic meats, but in general the vitamin and mineral content, protein, and fat is similar to conventional meats.

By buying organic meats, you are supporting sustainable farming.

Two of my favorite companies with natural, organic, grain fed meats:
La Cense Beef www.LaCenseBeef.com
D'Artagnan www.dartagnan.com (they have turkey, chicken, beef, buffalo, and other game meats)

Labels: meat, organic, Tara Gidus

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Pet Peeves

Stephen and I were at a birthday party today and I was annoyed. It made me think about pet peeves and what annoys me about anything food related. I would love to hear yours!

This one was about timing. I hate it when you go to a party and they wait way too long to serve either the food or the dessert. This party started at 3:30. We left at 7:15 at they still had not served the cake! This happens all the time at weddings. Half the people are gone before they get to cutting the cake. Next time you are hosting a party, be conscious of timing and serve appetizers, the main food, and dessert in a timely manner.

Other pet peeves:

Buffets that don't have labels. With food allergies on the rise and so many people avoiding certain foods (no meat, no seafood, no dairy, no gluten, etc), it is really nice to have a label on every buffet line to disclose it's contents. You can also do this at a potluck if your dish looks unusual or isn't obvious in it's contents.

Talking with your mouth full. I can't believe how many people I have eaten with lately who violate this important rule we all learned when growing up. I am sure I do it, too, but I feel like more and more people are mixing their words with their meatballs and it is quite disgusting. I am going to make an effort to be more conscious of this myself.

Gum chewing. This is the worst one for me. I can remember sitting in 100+ person lecture halls in college and hearing someone cracking their gum from across the room. Gum cracking or chewing loudly (with mouth open) has got to be one of the most annoying habits. Anyone with me? It makes my skin crawl just thinking about it. If you love your gum, chew alone or be conscious of those around you. Since this is such a big one for me, I never eat a full piece of gum at a time because I don't want to offend someone else with my gum chewing. By limiting myself to a half piece, the wad is smaller and tuck it back in my mouth without chewing it obnoxiously. Am I weird or does anyone else do that?

Thanks for listening to me vent about my pet peeves. I would seriously love to hear yours. It feels good to get them out!


Picture courtesy of looking glass

Labels: Tara Gidus

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Grill Season is Here

We are days away from Memorial Day and the unofficial start of grilling season. In Florida (where I am), it is just another sunny warm weekend. But for many of you it may be the first time you brush off the grill since last fall.

The standard spread at a cookout can be a disaster for the waistline, but the good news is that it doesn't have to be.

1. Go lean. Hamburgers don't have to be taboo. Get lean ground beef or ground turkey breast. The lean stuff may stick a little bit, so spray the grill first with some cooking spray. Chicken breast without skin is always a good lean choice. Hot dogs can also be lean if you look for reduced fat or fat free dogs.
2. BYOB. Burger, that is. If you are concerned that the burgers are going to be dripping in grease, bring your own pack of lean beef to the party. Or opt for a pack of veggie burgers!
3. Skip the salads...the heavy mayo salads that is. Coleslaw, macaroni salad, and potato salad are popular BBQ sides but not only are they extraordinarily high in fat and calories, they have a very short "table life" if they sit on the buffet for a few hours in the heat.
4. BYOS. Salad, that is. Since you are skipping the heavy mayo salads, you can bring your own healthier version of salad. Fruit salads are refreshing and you will be very popular with the kids when you show up with a nice big bowl of cut up fruit or fruit kabobs (large pieces of fruit on wooden skewers). Lettuce salads and pasta salads are also great ideas if you use lots of veggies and light or fat free dressing. You can add some whole grains to the day with a whole wheat pasta salad or my favorite, a quinoa salad.
   
5. Get corny or baked. Corn on the cob is a favorite in my family and baked beans are another very healthy option for a side dish.
6. Get naked. Please don't take your clothes off, but plate up your burger or chicken breast without the bun. Going bunless will save you at least 150 calories and you will get plenty of carbs from the side dishes.

Photo courtesy of D'Arcy Norman

Labels: grilling, Tara Gidus

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Walnuts

I love nuts. One of my favorites is walnuts. Even though I don't usually eat walnuts plain as a snack, I love them in cereal, oatmeal, salads, casseroles, and lots of other dishes. They add a nice flavor to so many things it is hard not to love them. And when you hear about how incredibly healthy they are, they will be simply irresistible!

Of all the nuts, walnuts are the highest in antioxidant activity. They actually contain melatonin, which many of us know as a sleep aid. But melatonin is a powerful antioxidant and its presence in walnuts is what boosts the nutritional impact of the walnut. Melatonin may reduce risk of cancer and delay diseases such as Parkinson's and Alzheimer's. They also contain ellagic acid and gamma-tocopherol (don't worry about these big words, just know they are good antioxidants).

The other big plus for walnuts is the high level of omega-3 fatty acids. They contain ALA, which is different than the omega-3 in fish, but still a good fat that may help reduce inflammation and reduce heart disease risk. Some studies shows promise for walnuts in helping blood sugar control for people with diabetes.

The facts:
1 oz = 14 halves
185 calories
4 g carb
2 g fiber
19 g fat
4 g protein

Even though walnuts are high in fat and calories, research shows that substituting walnuts in the diet for other fats do not produce weight gain. Because nuts contain fiber, fat, and protein, they are very satiating and keep you full.

Check out this recipe for Orange Apricot Chicken Salad with Walnuts and Gorgonzola Topping

For more tasty walnut recipes or information on walnuts, check out www.walnuts.org

Photo of walnut courtesy of loan sameli

Labels: antioxidants, heart health, nuts, Tara Gidus, walnuts

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Farm Bill Veto Proof

The Farm Bill passed by a veto-proof margin this week. President Bush was intent on a veto, but the bill passed and was only the second time in Bush's Presidency that he had a veto override.

Representative Robert W. Goodlatte of Virginia said, “I believe that we now have the opportunity to say to America that this is a farm bill that truly does assure that we continue to have the safest, most affordable, most abundant food supply in the world. We have addressed the needs of America’s farmers and ranchers.”

I am happy about this bill because of the large increase in money for nutrition programs. Food stamps recipients will be receiving healthier foods that will provide nutritional value and not just empty calories. I also think this will help many people around the world facing rising food costs.

What do you think about the Farm Bill?

Photo courtesy of andrew_stawarz

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Gluten Exposed

The FDA is close to approving a proposal that would define what gluten free actually means on a food label.

Not a fad
Some people see the book, Gluten Free Diet, and think it is the latest fad diet. Not so. If you are one of the 1% of Americans suffering from Celiac Disease, you are quite familiar with gluten. Gluten free products are popping up all over the place due to the rising incidence of gluten intolerance and more people being diagnosed with celiac disease.
Gluten defined
Gluten is the name for the proteins found in wheat, rye, and barley. For most people, these proteins are digested and metabolized by the body without a problem. But for a rising number of people, the proteins cause damage to their small intestine and they have to avoid even very small amounts or they will suffer unpleasant side effects.

The FDA is working on defining what "gluten free" means for food products. Right now it is proposed that a food cannot contain more than 20 parts per million or more of gluten if they put the gluten free label on their product. For people with allergies to certain foods, it is vital that food companies comply with FDA rulings on ingredient listings. Currently there is no legal definition for gluten free, so any company could use the term without meeting a standard. Hopefully in August we will see this definition go into effect. Stay tuned!

Logo courtesy of www.celiac.org

Labels: celiac disease, food labels, gluten free, Tara Gidus

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Thank You Health Business Blog

Thank you David Williams of Health Business Blog for hosting Grand Rounds 4:34 this week. He included my post about the difference between a dietitian and a nutritionist. Grand Rounds is a compilation of medical blogs from all over the internet. Interesting stuff to read. Check it out!

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Farm Bill

The House and Senate finally reached agreement this week on the almost $300 billion five-year farm bill last week. Word is that President Bush is going to veto the bill, but work is already being done to override the veto.

Some of the people who will benefit are the millions of low-income Americans who are hungry and don't have healthy food due to rising food prices.

Here are some highlights:

• A food stamp pilot program that utilizes incentives to encourage healthy food choices
• An expanded fruit and vegetable snack program in elementary schools
• Reauthorization of the nutrition monitoring system
• Better coordination of research activities

Unfortunately, only a very small amount of money has been allocated for research of organic and specialty crop research.


The bill also includes subsidies for farmers, and the amounts depend on the income of the farmers. Money has been set aside for conservation with assistance for farmers to make environmental improvements on their land.

For more information on the Farm Bill, visit www.farmland.org

Photo courtesy of heatedgroundphotography

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Blackberries

I thought I remembered all of the black foods in my post yesterday on the black food trend, but I forgot one very important black food!

BLACKBERRIES!

Blackberries are really tart and quite large compared to most of the other berries. I like to mix them with raspberries, strawberries, and blueberries. They complement the other berries nicely.

Blackberries are really high in antioxidants and fiber. The seeds in blackberries are much larger than other berries, so it is the highest fiber berry available. It is also high in Vitamin C and contains numerous phytochemicals such as quercetin, cyanidin, tannin, and flavonoids.

Blackberries originally came from England and Asia and it is thought that migratory birds spread the seeds from the east to the west coast in the US.

Blackberries are wonderful fresh in fruit salads, on yogurt, or with cereal. Many people also like to use fresh or frozen blackberries in smoothies. You can also make jam, pie or a wonderful blackberry cobbler out of them.

What is your favorite way to eat blackberries?

Picture of blackberries courtesy of threelayercake

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Black is the New...Black

You have heard about eating a wide variety of colors on your plate, but have you ever thought about eating black foods? Can you even think of any black foods?

Like other deeply colored foods, black foods can be very high in antioxidants and vitamins and minerals, depending on the food.

The most nutritious and popular of the black foods I can think of are black beans. You know I love beans, so of course black beans are at the top of my list! Black beans are a great source of soluble fiber, iron, magnesium, potassium, folic acid, and protein. Black beans go well with so many different dishes. Black beans and rice, black bean burrito, black bean soup, black bean and corn salad...the possibilities are endless!

Other black foods are harder to think of.....how about black mushrooms, black rice, black sesame seeds, black licorice, and black quinoa. For seasoning, think black vinegar and for a beverage try some black tea.

Why are black foods so popular right now? I guess they are just chic. Mintel Menu Insights reports that on trends in the food industry and they say black foods are taking restaurant menus by storm!

Enjoy your black foods...and black frosting doesn't count on an Over-the-hill birthday cake!

Photo of black rice courtesy of www.usarice.com

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Nutritionist vs Dietitian

Have you ever wondered what the difference is between a nutritionist and a dietitian? To put it simply, a nutritionist has no concrete definition, while a dietitian has credentials to go with the term. Any person working in a health food store or otherwise can call themselves a nutritionist.

A Registered Dietitian (RD) is a credential just like a Registered Nurse (RN) or Medical Doctor (MD). To become a Registered Dietitian you must:

1. Earn a Bachelor's Degree in dietetics, a 4 year degree from an accredited college or university
2. Complete an internship with at least 900 hours
3. Take and pass the RD exam
4. Complete 50 Continuing Education Credits every 5 years to maintain license.

To earn a Bachelor's Degree, Registered Dietitians study food and nutrition sciences, foodservice systems management, business, economics, computer science, culinary arts, sociology, communications, biochemistry, physiology, microbiology, anatomy and chemistry.

A Registered Dietitian is knowledgeable in the science of nutrition. They learn how to interpret research studies and apply that knowledge to counseling individuals on how to improve their lifestyle and health. He or she is able to look at your medical history, current symptoms, medications, supplements, exercise routine, weight, and eating habits and give advice that is safe and effective for you to reach your goals.

A nutritionist may or may not have the credentials of a Registered Dietitian. An RD is the authority on nutrition in the US. If you are looking for someone to help you with your diet and aren't sure if the person you find is credentialed, ask them if they are an RD and to see their credentials. Some nutritionist claim they have credentials, but if he or she is not an RD then their credentials are not backed by science, education, and experience like they would be if they were an RD.

The picture on this blog is of Connie Diekman, the current President of the American Dietetic Association with her dog, Eddie, who has a certificate calling him a nutritionist from the American Association of Nutritional Consultants. No education or experience was needed to apply for this certificate.

To find a Registered Dietitian, in your area, visit www.eatright.org.

Photo courtesy of eatright.org

Labels: nutritionist, Registered Dietitian, Tara Gidus

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Slow Down

I am busy. Period. Now that I have a child, I have learned why people say that you blink and life is passes by at warp speed. Basil is still only 10 months old, but life has definitely taken on a new speed--fast! In order to survive, efficiency is necessary.

Do you find that as your life continues to get busier everything moves faster, including how fast you eat? We are speeding through our meals and eating on the go more than ever. I have a rule that I will not eat in the car. How can you be mindful about what you are eating if you are trying to stuff french fries into your mouth while merging onto the highway? It is not just unappetizing, but dangerous!

Let's make a pact to become more mindful about what we eat. Remember reading my post on Taste-y Tidbits? Savor your food and enjoy the taste, texture, and feeling you get from your food. Food is meant to be enjoyed, so savor every bite. It does take about 20 minutes for your stomach to signal fullness to your brain, so savoring your food and taking longer to eat may even help you lose weight by eating smaller portions.

S-L-O-W D-O-W-N

• Take smaller bites
• Chew thoroughly before swallowing
• Put your fork down between bites
• Take a sip of water between bites
• Linger over your meals, enjoying the ambience and company
• Create a pleasurable environment and remove distractions
• Turn off the TV, light some candles, play soft music, and dim the lights
• If you finish your meal with something sweet, a few bites is enough to satisfy

Photo courtesy of Beghan

Labels: mindful eating, Tara Gidus

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