Recipe of the Week: Update: Tri-Color Tuna Fiesta Bowl

This is a recipe I came up with on the fly and feeling in the mood for something with kidney beans and tuna. Sounds a little wacky but I was definitely feeling a bean need that day. I hesitate to call this a salad as it seems anything cold that is not a sandwich is a salad. Calling it a salad implies that it is a side dish and I really see this as a main dish. It's got good dose of protein and healthy fats. I am open to title suggestions.

Update: thank you to whomever sent the suggestion to change the recipe title to Colorful Tuna Fiesta Bowl. I love it and just tweeked the "color" idea a little. What do you think?

Tri-Color Tuna Fiesta Bowl
1 can corn, drained and rinsed
1 can kidney beans, drained and rinsed
1 large avocado (or two small), cut into chunks
1 can tuna packed in water, drained
2 Tbl. Seasoned rice vinegar (or to taste)

Instructions:
Place all ingredients in a large bowl and toss. How easy is that?
Makes about 3 servings.

Nutrition Facts per serving:
-345 calories
-24 grams protein
-12 grams fat
-1.7 grams sat fat
-9 grams unsaturated fat
-6 grams fiber
-580 milligrams potassium
-46 grams magnesium

Take note of the nice amount of potassium (and magnesium) you get from this recipe. Potassium is one mineral we need to be getting more of especially if we're not watching our sodium.

Substitute canned crab or salmon if you like. Those little baby shrimp would probably be good too. If you try salmon let me know how it turns out.

Have a fruit and veggie filled day!

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New Job! School Nutrition Policy Coordinator

I mentioned briefly on Sunday that I had taken on a new position recently and that I would "get to that later". Today is later so let me tell you about it.

Can you guess what area of nutrition? School nutrition policy, my favorite! I am sure I will get comments back and forth pro and con, as this has proven to be a controversial topic over the last 5-6 years. At least in my experience. Speaking of experience I'll give you some background first.

You may or not remember back in 2002 and 2003 when Los Angeles Unified School District (LAUSD) passed two landmark food nutrition policies designed to improve the nutrition environment of schools. As the second largest school district in the nation this was a pretty big news story. Even got International attention.

The first motion, The Healthy Beverage Motion, essentially banned all sugar loaded beverages from being sold on school campuses during the school day. There were some unavoidable loopholes at the time, but for the most part they were in effect prohibited.

The Obesity Prevention Motion followed that addressed snack foods and other foods sold on campus outside of the school lunch program. LAUSD Board Member Marlene Canter introduced and authored these two policies and become well renowned and recognized as a school nutrition champion. As a nutritionist for the Los Angeles County Department of Health Services, I had the distinct pleasure and honor of working with Ms. Canter's office as an adviser on nutrition standards and as an advocate to garner school and community support to get these policies passed. This was an incredible time as LAUSD became the front runner in nutrition environment and policy change.

I left shortly after these motions were passed to gain experience actually working on school campuses to promote nutrition education. Prior to leaving, I facilitated a committee called The Lunch Review Panel that took a closer look at the school meals program (lunch and breakfast from the cafeteria). After I departed this arena, the results of the Lunch Review Panel led to a third policy The Cafeteria Improvement Motion. This motion set goals for a number of changes and improvements to the school food service system.

It is important to mention that all three motions addressed nutrition education in some manner and the current lack of it in our schools.

To get down to it, it's one thing to pass landmark policies and another to implement them across all campuses in such a huge district. And this is where I come in. After going full circle I am now back working with LAUSD as Board President Marlene Canter's School Nutrition Coordinator to facilitate implementation of these three policies. (*Did you get she's now LAUSD Board President).

It's a huge job if you look in detail at all of the goals in the motions. There are issues of compliance and a huge question mark as to how to incorporate nutrition education into the school curriculum. Because it is not tested, nutrition education (and PE for that matter) is not a priority (thank you 'No Child Left Behind'). This, despite the fact that we have an epidemic of childhood obesity and there is plenty of evidence to support that healthy fit kids do indeed perform better on standardized tests.

Oh, and did I mention there's no $ to support nutrition education school wide? Some nutrition education is occurring with limited grant funds, but it is sporadic and inconsistent even within individual school sites. Thus, one of the first areas of the policies I will be undertaking is this issue of how to incorporate nutrition education into the current curriculum without adding any extra work to teachers' already overloaded plates. I'll also work to garner support for the school food program and the changes it has made.

I've been at the position about a week and am in the process of gathering information. I hope to bring you updates along the way of progress. I welcome input from you if you know of other districts in your state or the country that have made great strides towards nutrition education. I've got high hopes!

Have a fruit and veggie filled school environment!

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Newsbites: March 25th

I'm a little late on this one; it's been a busy week. Started a new job.. it's post worthy but I'll get to that later. Here are the interesting nutrition items of the week:

Indiana declared water as the state's official beverage. Isn't that cool? State Senator Dennis Kruse bestowed the honor on the clear calorie free hydrator this past week. He wants to see water get the respect it deserves (was it not getting respect?). Do any other states have official beverages? If so what are they? Anyone?
I wonder how Indiana plans to promote their state beverage.

Incidentally, there's no need to buy expensive bottled water if you've got good tap water. The Environmental Protection Agency oversees tap water safety which must adhere to much stricter standards than bottled water. Of course there are always geographic locations that have problems with the local water supply, but in general it is quite safe. The best thing to do if you're wary is to buy a filter for your tap water and replace it often.

Here's an item that's not exactly newsworthy but a cool tidbit I came across when perusing this week's nutrition related articles. Veggie ice cream! I thought it sounded kinda gross, but apparently a sushi chef in Washington DC has come up with a recipe that uses pureed raw carrots, broccoli and cucumbers, and the kids like it. It's such a great idea but I would have never thought something like that would taste good. I read it in the online version of The Washington Post so it must be true, right? If you want to find out more here's the link to the article Veggie Ice Cream.

This one's for the lunch lady. A just released study reveals that when elementary students are asked if they want juice or fruit by cafeteria workers they indeed take one or the other. And they eat it (or drink it). What's going on here instead of not saying anything or asking if they want an apple, doesn't have the same effect if the question is posed as an "either-or". The power of suggestion suggests if you give them a choice they will pick something. Try this at the home and see what happens. "Would you like broccoli or carrots with your dinner" (or whatever it is you're serving). Do report back. (Click here to see the full article published in the Journal of Behavioral Nutrition and Physical Activity).

Ciao for now. Have a fruit and veggie filled week!

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Recipe of the Week: Classic Macaroni and Cheese

Here's a healthy twist on the beloved Mac & Cheese kiddie favorite. The American Dietetic Association (ADA) has come up with this lower fat version just in time for National Nutrition Month of course. Enjoy!

Classic Macaroni and Cheese
2 cups macaroni (try 1 cup whole wheat 1 cup regular for more nutrition oomph)
1/2 cup onions, chopped
1/2 cup fat-free evaporated milk
1 medium egg, beaten
1/4 tsp black pepper
1 1/4 cups low-fat sharp cheddar cheese (4 oz) finely shredded
Non-stick cooking oil spray

Directions:
1. Cook macaroni according to directions. (Do not add salt to the cooking water.)Drain and set aside.
2. Spray a casserole dish with non-stick cooking oil spray. Preheat oven to 350° F.
3. Lightly spray saucepan with non-stick cooking oil spray.
4. Add onions to saucepan and sauté for about 3 minutes.
5. In another bowl, combine macaroni, onions and the remaining ingredients and mix thoroughly.
6. Transfer mixture into casserole dish.
7. Bake for 25 minutes or until bubbly. Let stand for 10 minutes before serving.

Serving size: 1⁄2 cup
(Nutrition Facts per Serving: Calories: 200, Total fat: 4 g, Saturated fat: 2 g, Cholesterol: 34 mg, Sodium: 120 mg, Fiber: 1 g, Protein: 11 g, Carbohydrate: 29 g
Potassium: 119 mg)

If you and your kids like peas, add in a can to get a dose of legumes into your meal. You can also try making this dish with soy cheese to even further cut down on calories and fat.

Try throwing some steamed broccoli on top, or plate it surrounded by tomato wedges.

Once again big thanx ADA. Have a fruit and veggie filled day!



(photo courtesy of unwritten)

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Grand Rounds 3.26

I told you Blog, MD's Samuel Blackman would put out another excellent Grand Rounds Today. Click here to go straight to his latest edition.

And thank you Sam for including my post 100% Fad Free Continued in honor of National Nutrition Month.

Fabulous work!

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Blogs You Can Use and a Little NNM

National Nutrition Month continues and I thought I'd point out to you to a couple of other blogs I think you will find useful an interesting.

Have you ever thought about how your diet affects your quality of sleep? In honor of National Nutrition Month The Insomnia Blog's Sleep Doctor gives you the lowdown on what foods may help you establish healthy sleep habits in The Sleep Doctor's List of Sleep-Friendly Foods.

I particularly like his caveat that no food is the magic sleeping pill, rather the healthful foods he lists are packed with the nutrients that are one piece (a pretty important piece mind you) of the puzzle to restful sleep. One interesting note he adds at the end, recent studies indicate that high glycemic foods (processed carbohydrates like white bread, desserts etc.) may help people fall asleep faster. Perhaps this is because, contrary to popular belief, high sugar foods actually seem to have sedative effect. Have you ever slept better after dessert or a dinner with white rice? I never thought about it before but now I will! (Although not a license so overdo it on dessert)

The next blog I think you'll like is not exactly nutrition related but is parent friendly. Pediatrician Samuel Blackman has dedicated Blog, MD to what else, pediatrics. What I especially like about his blog is he regularly posts Grand Rounds with links to all the best pediatric related blogs out there; and he has a special section for Parents. He'll have a new one up tomorrow but in the meantime browse through his last installment Pediatric Grand Rounds: Volume 1, Issue 24 and scroll down to Parents for real feedback from the field of parenting.

Earlier in the post Blackman addresses childhood vaccinations, the scientific evidence behind them and the unexplainable abhorrence some parents seem to have for them. Real thought provoking stuff.

I will continue to alert you to other posts and blogs out there I think you'll be as I come across them. And please do the same if you happen upon a particularly relateable blog.

Have a fruit and veggie filled week!

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Newsbites March 16

A couple of interesting studies came out this week that stuck out.

Sugary soft drinks are being picked on again. Big surprise, but with lots of data behind it. A recent review has compiled facts and figures from almost 90 studies looking at the effect of sugary soft drinks on health outcomes. The review, out of Yale University's Rudd Center for Food Policy and Obesity, reported intake of sugary beverages, like regular soda, "fruit" flavored drinks, ice teas and the like have been linked with increased calorie intake and weight gain, lower intakes of calcium and other nutrients and perhaps most compelling an increased risk of type 2 diabetes.

The authors paid particular attention to a study of over 91,000 women who were followed for 8 years. Women drinking one or more sugary soft drinks a day were twice as likely to end up with diabetes than women who drank less than one a day. When the women drank diet soft drinks instead the risk for type 2 diabetes went away. Hmm...(Click here to read the abstract of this study published in the American Journal of Public Health)

Ergo drinking sugar filled beverages is pretty much not a good thing, so let's eat more fruits and veggies. Unfortunately we are not eating enough of them. Again not a big surprise but you've always got to have the data to back up these worrisome issues. According to the Centers for Disease Control's (CDC) latest survey of the American diet less than a third of adults eat fruit twice a day and only 27% eat vegetables 3 times a day. (Data was compiled from the Behavioral Risk Factor Surveillance System (BRFSS), an ongoing survey. Click here for the CDC report). If we're not our kids most likely aren't either.

Have no fear, the CDC in partnership with the Produce for Better Health Foundation is launching the campaign "Fruits and Veggies, More Matters" complete with a new website to give people the information they need and want (www.fruitsandveggiesmorematters.org) to help them incorporate more fruits and veggies into their diets. This website is brand new so check it out and let me know if you think it really is helpful. Hopefully this will help you have a fruit and veggie filled weekend!

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St. Patty's Day Green Food Ideas

Happy almost Saint Patrick's Day! If you are planning any kind of party (for either the kids or the adults) here are a few "green" appetizer ideas.

1. Make a green fruit platter with kiwis, green grapes, honeydew melon, green apples and green pears.
2. Make a green vegetable platter with broccoli, sugar snap peas (yum!), green peppers, zucchini sticks, asparagus spears and serve with green dip made with green food coloring.
3. Serve celery with peanut butter in the middle
4. Spice up sliced cucumbers with some lime (or lemon) juice, salt and a little chili
5. Put out a bowl of boiled and salted edamame (soybeans in the pod)
6. Serve guacamole with chips
7. Put out a bowl of pistachios
8. If it's a kid party color your milk with green food coloring

Have a green fruit and veggie filled Saint Patrick's Day all!

(Image courtesy of SGFsoccer.com)

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100% Fad Free Continued

Usually my midweek post is Recipe of the Week. But I felt like "A Day in Food Life of Andrea" from Monday was sort of related cuz it was all about food and meals. I hope you got something out of one of my food days and maybe picked up a tip or two.

With that being said, I thought I'd pick-up where I left off last week when we jumped on the 100% Fad Free band wagon in honor of National Nutrition Month®. I'd like to share with you some more tips the American Dietetic Association has provided to help us steer clear of bogus diets, supplements, nutrition products, services, treatments or devices. Again, our teens are particularly vulnerable, I urge you to share this with them.

When you find yourself being tempted to buy a certain product, subscribe to some new diet, or try a new treatment etc., ask yourself the following questions first. If your answer to any of these questions is “Yes,” it likely means the claim is too good to be true and you should be suspicious.

1. Does it use scare tactics, emotional appeals or a money-back guarantee, rather than proven results?
Playing on emotion, misinformation or fear is common among nonscientific pseudo-experts. Watch for terms like “breakthrough” and “miraculous” or claims that certain foods or additives are “poisons.”

2. Does it use non-scientific terms like “revitalize,” “detoxify” or “balance your body with nature”?
Does it claim to increase stamina, stimulate your body’s healing power or boost your energy level? Words ike “detoxify” are not scientific terms. And no product can increase your stamina, strength or immunity.

3. Does it offer “proof” based on personal testimonials rather than sound science?
Nutrition is a science, based on fact, not emotional belief. Be skeptical of case histories and testimonials if they are the only proof a product works.

4. Does it advise supplements as “insurance” for everyone or recommend very large doses of nutrients?
Not everyone needs a supplement; in fact, taking too much may be harmful. Most healthy people can obtain all the nutrients they need from food. For some people, supplementation is warranted, but that is an individual decision that should be made during consultations with your health-care provider.

5. Does it claim it can “treat,” “cure,” or “prevent” all sorts of health problems, from arthritis to cancer to sexual impotence?
No product or regimen can treat all that ails you. Even as a credible treatment strategy – such as for diabetes and some forms of cancer – nutrition therapy is typically a part of your overall health care, not the only factor.

6. Does it make unrealistic claims such as “reverse the aging process,” “cure disease” or “quick, easy approach”?
There are no “magic bullets” when it comes to health. Most health-promoting approaches take some effort. Quackery thrives because people want simple cures and magic ways to change what is imperfect.

7. Does it blame the food supply as the source of health or behavior problems, belittle government regulations or discredit the advice of recognized medical authorities?
Quacks often criticize these sources, as well as claiming the traditional health community is suppressing their work. They call for “freedom of choice” and promote their unproven techniques as viable alternatives to proven methods. The fact is, you will find choices among well-researched methods.

8. Does it claim its “natural” benefits surpass those of “synthetic” or artificial products?
There is nothing magical or automatically safe about “natural.” From the standpoint of science, the chemical structures of natural and synthetic dietary supplements are essentially the same and the body uses them in the same manner (with the exception of vitamin E; “natural” is more potent than the synthetic form). Even substances found in nature can have natural toxins with potent, drug-like effects.

9. Does it mention a “secret formula” or fail to list ingredients or possible side effects on the label?
By law, medications must carry product information on their packaging, including ingredients, use, dosage, warnings, precautions and what to do if reactions occur. Products sold through quackery may not report this information, including potential side effects and dangers.

Don't be fooled!

(Many thanx to the American Dietetic Association for providing this material)

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Grand Rounds 3.25

Many thanx to Bertalan Mesko at Science Roll for hosting this week's Grand Rounds 3.25. If you like Monty Python you will love this edition. Click on the title above to see all and find other blogs that fit your interests.

And and second thank you to Bertalan for including my submission 100% Fad Free: National Nutrition Month.

Enjoy and as always have a fruit and veggie filled day!

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A Day in the Food Life of Andrea

I received a request last week asking me to write a post detailing how I manage to fit all the carbs/protein/fats into my diet over the course of a typical day. So I thought why not?

For starters, I tend to focus more on fitting the appropriate amount of each food group in (i.e. veggies, fruit, milk/dairy or dairy substitute, protein source, whole grains, healthy fats) with the right amount of the macronutrients (carbs, protein and fat) being secondary. So here goes.....

In the Morning
I usually exercise in the A.M. I like to get it out of the way so I don't have to worry about it the rest of day. I don't want to exercise on an empty stomach but I also don't want to exercise after eating anything too heavy. I have a date roll around 120 calories) and a glass of 1/2 and 1/2 coffee and chocolate soy milk (I personally like my coffee cold). This gives me enough glucose to get through the workout without dragging me down.

The food group countdown starts:
1 cup soymilk (1 cup dairy sub)
1/2-1 cup equivalent fruit (date roll)

Then I am ready for breakfast. Here's my opportunity to get some whole grains in. Usually I mix whole grain "O"s (like Cheerios or Joe's Os") with Wheatabix and/or some kind of shredded whole wheat squares (sometimes I get the sweet ones), add raspberries and/or blueberries and top with original flavor soy milk.

Countdown continues:
2-3 ounces whole grains (cereal)
1 cup milk/dairy substitute (soy milk)
1/2 cup fruit (raspberries and blueberries)

In the afternoon
For lunch often I have leftovers from the night before, or a sandwich or soy cheese quesadilla. A typical sandwich for me is on 100% whole wheat bread with 3 slices veggie turkey (or tuna), 1/4 of an avocado, 1/2 medium sliced tomato, and 2 slices soy mozzarella cheese. I'll have some baby carrots and/or sweet pearl tomatoes on the side.

Countdown continues:
2 ounce equivalents whole grain (bread)
1-2 ounces protein source (veggie turkey)
1 heart healthy fat (avocado)
1 cup equivalent milk/dairy substitute
1 - 1 1/2 cup veggies (sliced tomatoes, carrots)

If I'm jonesing I may have a cookie or tofutti cutie to satisfy my sweet tooth. Pretty much empty calories but you gotta enjoy life right.

Afternoon snack:
Either some kind of whole fruit (1 fruit) or
94% fat free microwave popcorn (1-2 whole grains) or
Carrots or mini pearl tomatoes - if I didn't have for lunch (1 veggie)or
Handful of almonds (healthy fat and protein source)

In the Evening
Dinner varies of course night to night. Here's one of my faves:
1 seasoned salmon filet, steamed broccoli with olive oil, lemon juice and a little salt, whole wheat couscous (or quinoa) with pine nuts and dried cranberries, and a glass of original flavored soy milk.

Countdown continues:
4-5 ounce protein source plus bonus omega-3 fatty acids (salmon)
1 1/2 -2 cups veggies and healthy fat (broccoli & olive oil)
1-2 ounce whole grains, heart healthy nuts (couscous w/ pine nuts)
1 cup milk/dairy substitute (soy milk)

And that about does it. According to my calculations I've had
* 4 cups milk/dairy substitute (I don't always have the night time glass or soy cheese on my sandwich so it evens out over the course of a week)
* 2-2 1/2 cups fruit (I for sure have fruit for my snack if I know I won't be having any with dinner and was short earlier in the day)
* approx 6 ounce equivalents grains and whole grains
* approx 3 cups veggies
* approx 6 ounces protein source
* plenty of heart healthy fats (if you want me to calculate it exactly I will.. this was just off the top of head)
(* 1 dessert)

I'm not always on track; weekends are a bit harder to control since they tend to be less structured and revolve around socializing. But I do try to eat fairly balanced during the week as much as I can. If I were to give myself a grade, I'd say I'm earning between a 'C' and a 'B', I eat fairly healthfully 70-80% of the time and indulge in the less nutritious fare 20-30% of the time.

Now I want to hear how you all fit it in. Send me your ideas and meal plans.

Have a fruit and veggie filled day!

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Newsbites: March 9

Recall last week when Prince Charles bad mouthed McDonald's. As I'm sure you had predicted there's been some backlash against Chuck. But not from McDonald's so much as from the British media. Various British newspapers told the Prince to "Burger Off" and pointed out the Prince's own organic line of Duchy's Original Cornish pastries have more fat, calories and sodium than a Big Mac. So is the pot calling the kettle black?

On a related note since we're talking about fast food, a new bill has been introduced to Congress that would require the United States Department of Agriculture (USDA) to extend and update nutrition guidelines to include all foods sold outside of the school meal program. This would include anything sold in vending machines, student stores and a la carte lines. Currently, USDA really only sets nutrition standards for full meals sold in the cafeteria. Schools can pretty much sell whatever they want anywhere else on campus; candy, fast food, chips, sweets, full sugar beverages calories and so on. Of course districts can decide at the local level to pass policies that restrict the sale of these less nutritious items (i.e. LAUSD); some have done so while many have not.

The bill is of course a reaction to the childhood obesity epidemic. If it ends up passing, this could mean sweeping changes across the country in all of our schools. What are your thoughts? (FYI Senator Tom Harkin (D) Iowa introduced the bill and it is supported by Senator Richard Luger (R) Indiana.)

And here's some news that will certainly provide more ammo for Harkin's school nutrition bill. Non-diet full calorie sugary beverages are associated with higher calorie intake and weight gain. No duh! But having the science to back it up makes it more compelling. A review of 88 studies found strong evidence linking sugary drinks and weight gain. The review also found that milk and fruit intake seems to go down with consumption of these beverages. And if that's not enough bad news, the authors of this study go so far as to say there is “the possibility that soft drinks increase hunger, decrease satiety or simply calibrate people to a high level of sweetness that generalizes to preferences in other foods,”. That translates to it's not just the calories in the drinks that are the problem, they seem to spark us to eat more. Yee gads. The study will be published in the April issue of the American Journal of Public Health. To learn more and read the news release click here.

On a more positive note I'll end with some uplifting news. Basketball star Shaquille O'Neal is getting on the fight-childhood-obesity wagon too. He's shooting a reality show down in Florida where he runs a weight loss program for kids. Apparently in the show, Shaq will also hit the political scene lobbying politicians for better school nutrition. No word on when the 6 episode show will air. Stay tuned!

That's the news, have a pleasant fruit and veggie filled weekend.

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Recipe of the Week: Wild Rice & Orange Salad

I often make this rice salad for parties as it is always a hit and I never have to throw any away. The candied pecans and mandarin oranges lend some sweetness making it more appealing to the 18 and under crowd. It is a nice change from the same-o same-o green salad. I hope you like it.

Wild Rice & Orange Salad
Ingredients:
* 1 cup wild rice mix, cooked
* 1 cup brown rice (use instant brown rice to save some steps)
* 1/2 cup candied pecans
* 2 cans (11 oz.) mandarin oranges
* 1/2 cup red onion, minced (optional)
* 3 green onions, chopped (optional)
* 1/2 cup parsley, minced
* 1-2 tsp. fresh mint, minced

Dressing:
* 1/3 cup orange juice
* 2 Tbl. olive oil
* 1/2 tsp salt
* Fresh ground pepper to taste

Directions: In a large bowl combine rice and salad ingredients. Toss with dressing. Sprinkle pecans over top just before serving.

If you don't have time to make the dressing any citrus vinaigrette will do. When I make this salad I use the frozen brown rice from Trader Joe's and mix it with a package of already cooked wild rice that also come from Trader Joe's. Makes it so easy. If you don't want to

I slightly modified this recipe originally concocted by my dear friend and colleague Dona Richwine, MS RD. Thank you Dona for your creativity.

Have a fruit and veggie filled day!

(photo courtesy of sonictk)

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100% Fad Free: National Nutrition Month®

Greetings all. March is National Nutrition Month® and this year (and forever) the American Dietetic Association (ADA) is urging the public to go "100% Fad Free". Sounds reasonable right, steer clear of fad diets and other nutrition quackery. But that's not always easy since we tend to be a gullible species. Our teenagers are especially vulnerable. We and they just really want to believe there is a magic pill out there that will heal us and make us skinny (or muscular if that's what you're after). Aw, if only that were true.

What exactly is a fad anyway? ADA defines “food fads” as “unreasonable or exaggerated beliefs that eating (or not eating) specific foods, nutrient supplements or combinations of certain foods may cure disease, convey special health benefits or offer quick weight loss.”

“The reality is, no ‘super food’ or diet approach can reverse weight gain resulting from overeating and inactivity. And because most fad diets don’t teach new eating habits and many require you to give up your favorite foods, people usually don’t stick with them,” says Dee Sandquist, a fellow dietitian and Spokesperson for the American Dietetic Association. She offers the following tips to help evaluate a new product, diet or recommendation:

* If it sounds too good to be true, it is – especially if the diet or product offers a “quick fix.”
* Avoid products offering a guaranteed cure or which promote “limited-time offers.”
* Watch out for products that describe certain foods as “good” or “bad.”
* Is the source of the information – such as a book author – also trying to sell a product, like supplements?
* Fad diets may require you to avoid foods or entire food groups. “Countless reputable studies over many years have shown balance and variety are needed for good health. Any diet that requires you to give up whole categories of foods and to take supplements to replace their nutrients is, by definition, unbalanced,” Sandquist says.

Go Dee!

I encourage you to share these tips with your teens and your other children if you find they are already starting to buy into some of the nutrition quackery out there. As adults we're supposed to know better and often we don't. Let's start our kids off right and get them educated about this kind of deception.

Thanx for listening. I'll have more on "100% Fad Free" and National Nutrition Month® in the next coming weeks.

Thank you to ADA for providing the content of this post.

Have a fruit and veggie filled, fad free day!

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Newsbites: March 3

Unlike last week all kinds of things happening this week. Here goes a sampling:

Probably the biggest piece of news was schools may actually be the institution that's helping prevent obesity in children rather than exacerbating it. Or at least slowing it down. New research has found that when kids are in school they are less likely to gain as much weight as they are during summer vacation. It's not known exactly why but one theory credits the more structured environment. When kids are in classrooms they don't have access to foods. Makes sense.
One caveat: this study only looked at kindergartners and first graders. Would the same hold true for older primary and secondary kids? Or would they have adjusted to the structured system by then?

In interesting celebrity-ish news, Prince Charles made it clear he is no friend of McDonald's. While visiting a diabetes center in the United Arab Emirates this week, the royal was overheard making the comment "Have you got anywhere with McDonald's? Have you tried getting it banned? That's the key" to a center nutritionist. Ooo Boy! Of course McDonald's fired back calling the remark disappointing and not reflective of their current menu or business. To their credit they did add some nutrition facts labels on their packaging and have been promoting their salads. But they are still selling Whoppers. Hmmm.. wonder where this is gonna go?

What else? The Journal of the American Dietetic Association (published by my very own professional org) finds more evidence that dieting in teens does the opposite of its intent. Dieting appears to actually increase adolescents' chances of gaining weight. The authors of the study found teen dieting predicted increased binge eating and decreased breakfast consumption in both boys and girls. Girls were also less likely to eat fruits and vegetables when dieting, and boys were less likely to exercise. How do we get this across to our kids?

And I know you had to have heard the news that those annual delectable Girl Scout cookies have gone (nearly) trans fat free. The troupe is also debuting a sugar free cookie called the Little Brownie. The Little Brownie=y still packs 130 calories for a serving of 4 cookies; so sugar free is definitely not calorie free. The cookies also contain sugar alcohols (maltitol, isomalt, sorbitol) ergo beware of eating too many. Overdoing it on sugar alcohols may spell G-A-S and more.
But hey, they're cookies so enjoy in moderation.

That's the news, have a pleasant fruit and veggie filled weekend!

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