Wednesday's Hodge Podge

I just LOVE the American Dietetic Association’s quote of the week:

"Those who think they have no time for healthy eating will sooner or later have to find time for illness." - Edward Stanley

Could this be any less true? Along the same lines is financially supporting health and disease – putting in a bit more each trip to the grocery store can same hundreds of thousands in medical expenses down the road. That’s all I’ll say, I don’t have time to step on my soap box today!

My morning started off with a delicious smoothie to go, containing whey protein powder and flaxseed oil. As for fruit, I threw in raspberries, blueberries, blackberries, strawberries, banana, kiwi, grapes, peach, and pineapple. Did I miss a color in there? Definitely started the morning off with a rainbow of antioxidants, vitamins, and minerals - yum! A friend at work was asking for my smoothie recipe, so I hooked her up with a mini smoothie, too! P.S. The cup wasn't as big as it looks...I got a serious close up!

Today was taste test day at work. Some of the employees requested comfort food, so I chose a mac'n cheese recipe...made in the crock pot (but of course!). It was my first time trying this recipe and I will SURELY be making it again...it was amazing! Almost TOO cheesy, I may use 3 cups of cheese next time. It served a bunch of people, though...and all good reviews! 

 

Crockpot Mac ‘n Cheese


1 c. skim milk

1 can evaporated milk

1 can cheddar cheese soup

4 c. 2% cheddar cheese, shredded

16 oz. box elbow macaroni

¾ c. egg substitute (i.e. Egg Beaters)

½ c. Smart Balance butter

½ Tbsp paprika (optional)



Directions:

Start crock pot. Melt butter in crock pot and pour into separate dish after melted. In a pot, boil macaroni until almost done. In a separate bowl, beat eggs, milk, evaporated milk, soup, and 3 cups of cheese. Pour macaroni into bowl, pour over butter and then wet mixture. Mix slightly.



Allow to cook on low for 3 hours. Pour remaining cup of cheese on top and sprinkle with paprika.



Makes 30 servings (1/2 c. per serving)

Nutrition Facts (per serving): 143 calories, 6 g. fat, 15 g. carbohydrate, 8 g. protein

My email was PACKED with some really interesting articles out today and of course, I would like to share them with you.

Mega doses of antioxidants such as vitamin C and E may do more harm than good in type-2 diabetics

While exercise increases insulin sensitivity, exercise also produces oxidative stress. What we know of antioxidants such as vitamins C and E is that they help reduce free radicals in the body produced by oxidative stress. According to recent research, antioxidant supplements may block the oxidative stress…but also interfere with the beneficial effects of exercise on insulin sensitivity. While exercise is a proven means for increasing insulin sensitivity in the body and reduces the risk of developing diabetes, antioxidant intake may be best advisable through whole foods and not supplements [1].

Case in point: move more and never neglect the diet; supplements are not a cure-all and not always advisable.

The changing dinner party -- cooking together in the Chicago Tribune.

This article hit close to home as the subject lives in Forest Park, Illinois, one suburb west from my home town of Oak Park. Sheridan, an interior designer and avid home cook, has switched gears for entertaining -- she asks her guests to bring ingredients with them and she and her dinner guests cook together as a team. This way, the preparation, cooking, and cost are distributed among both host and guests. A Chicago-based research firm, Technomic, states that 33% of polled consumers reported entertaining in the home more often than a year ago. With economic hardships, American’s are finding new ways to get together without stretching the budget. Sheridan states, “There’s something so earthy about cooking with other people in your home. I think people are going to do more of this [2].”

What do you think of this means of entertaining and hosting a dinner party?

I have to admit, I think it’s a WONDERFUL idea! I think there’s lots of positives that come from participating in such an event, such as:

- Trying new foods

- Learning the preparations of new foods

- Locating new foods in the grocery store – wouldn’t want to bring the wrong item!

- Increasing the frequency of get-togethers with friends

- Saving money

- Eating less (restaurant portions are huge!)

- Togetherness (the home seems much more intimate than a restaurant to me, anyways)

On a completely unrelated note…

Study links kids’ unhealthy exercise and eating habits to moms who work.

British researchers found that children of mothers who worked part-time of full-time were more likely to have bad diet and exercise habits than those whose mothers stayed home. The results were recently published in the Journal of Epidemiology and Community Health. The children of working moms were more likely to drink sugary beverages between meals, watch TV or use the computer at least two hours a day, and be driven to school rather than walking or biking. Dr. Jennifer Shu, a pediatrician in private practice in Atlanta and co-author of a book on parenting says she worries that “parents will feel guilty about working, when most do so out of necessity…Parents shouldn’t feel guilty about leaving kids in other people’s care [3].”

Of the 12,576 5-year old children assessed in the study, 37% snacked on potato chips or sweets, 41% drank sugary beverages between meals, and 61% watched television or used the computer at least 2 hours a day. It should be noted, “In initial analyses, children whose mothers worked actually had healthier habits. But after adjusting for possible confounding factors, such as income and education, those relationships reversed.” Why was this? Likely due to the fact that most of the working women were “relatively advantaged” and had higher levels of education and incomes, according to the researchers who concluded in saying, “Health behaviors in childhood are going to be influenced by a range of factors, and this might be one [3].”

Interesting. Do you feel the children of stay-at-home-moms are at deceased risk of developing poor diet and exercise habits?

Hopefully I can catch up with DVR and watch the Biggest Loser, but it may get pushed back another night, we'll see! Catch ya tomorrow...Day #1 as a diabetic!

[1]. Neff, Barbara C. Vitamins, Exercise & Diabetes. Naperville.

[2]. Levin, Amelia. The Dinner Party Has Changed: Sharing the Cooking – and Costs – of Dinner Parties at Home. Chicago Tribune. September 30, 2009.

[3]. Fiore, Kristina. Kids May Be Less Healthy if Mom Works. MedPage Today; ABC News. September 30, 2009.

Food Stamps for Pounds!

A 14-year nationwide study shows the U.S. Food Stamp Program may help contribute to obesity among its users. The average BMI of a Food Stamp participant was found to be 1.15 points higher than nonusers. Specifically, women's BMI rose with food stamp usage, while men's did not [1].

People's BMI's increased faster when they were on food stamps than when they were not, and also increased the longer they participated in the Food Stamp Program. While the Food Stamp Program is intended to increase food security and combat hunger, there may be unintended consequences, such as obesity [1].

Based on these findings alone, the Food Stamp Program may have a significant impact on America's obesity rate with nearly 1 in 11 U.S. residents receiving food stamps in 2008. Because poverty and obesity are linked, the study accounded for income and a variety of other factors, including race and education [1].

Is this trend worsening? Yes. While Food Stamp Program participant BMI's have increased in the past, the rate is increasing. The average food stamp user's BMI rose 0.4 points per year on food stamps, compared with 0.07 points the year before they were receiving food stamps and 0.2 points the year after they no longer received food stamps [1].

While 2002 was the last year included in the study, participants were then receiving a mere $81 in food stamps per month. The study co-author of the study, Jay Zagorsky states, "I think it would be very difficult for a shopper to regularily buy healthy, nutritious food on that budget...Modifying the Food Stamp Program to include economic incentives to eat healthier might be an important tool for fighting obesity." It is true that calorie-dense, high-fat, processed foods tent to be less expensive and the least healthy of the available options out there [1].

So, the Food Stamp Program needs some tweeks. Maybe they should consult with WIC which recently removed juice (yes, even 100% juice) from their program. Just like with soda, juice is now being linked to excess weight gain among American's, and specifically among children.

Any thoughts on ways to better the Food Stamp Program? Should certain foods be excluded from the program due to their nutritional content...or lack thereof? Weigh in! Tax dollars making our nation more unhealthy should be concern for us all!

[1]. Food Stamp Use Linked to Weight Gain. Today's Dietitian. Source: Ohio State University. September 4, 2009.

Omega-3's: How much?

Depends on the research.

A new analysis could lead to a heated debate on omega-3's having its own recommended daily intake levels. Heart-protective benefits of fish oil have been discussed for centuries, but how much do we need? Some cardiologists would like to see an established RDA for omega-3's. Dr. Carl Lavie, medical director of Cardiac Rehabilitation and Prevention at Ochsner Heart and Vascular Institute in New Orleans, advocates such. He recommends people consume at least 500 milligrams of eicosapentaenoic acid (EPA) plus docosahexaenoic acid (DHA) daily. This recommendation was published in Monday's release of the Journal of the American College of Cardiology. Those with known cardiovascular disease should look to comsume 800-1,000 milligrams of EPA daily [1].

Dr. Steven Nissen, director of cardiovascular medicine at the Cleveland Clinic, says that Dr. Lavie's recommended may be premature and that wide-spread usage of omega-3's does not have compelling evidence in support.

Dr. Robert Bonow paves the way by recommending an increase in fish oil and deems this "good advice" while explaining that the strongest results from fish oil usage are seen in those with pre-established heart disease.

Lavie's recommendation is largely supported by recent research involving 40,000 participants ranging in health status, which revealed a number of potential advantages to omega-3's. For example, in men who had recently experienced a heart attack, those consuming omega-3's were 29% more likely to be alive in two years than their counterparts.

Dr. Rubenfire, director of preventative cardiology at the University of Michigan, explains that he would like to see a "trial in the modern era in patients on other evidence-based treatments such as aspirin, [blood pressure] control, statin and non smoking" to confirm benefits of omega-3's [1]. Fabulous suggestion, in my opinion.

MOST importantly, consumers MUST understand that supplements are not regulated. Therefore, a 1,000 milligram "fish oil" capsule can contain as little as 300 milligrams of EPA+DHA. Buy supplements that are 3rd party tested and approved for use by the U.S. Pharmacopeia (USP). These products may be hard to find, but they are available to consumers for purchase.

What does the boss say? Well, the American Heart Association is on board with omega-3's. The AHA's current recommendation includes 1,000 milligrams a day of combined DHA+EPA for those with confirmed coronary heart disease. For healthy adults, the AHA recommends consuming 500 milligrams a day, approximately the amount found in two servings of fatty fish a week [1]. Fatty fish include: salmon, mackerel, sardines, herring, lake trout, and albacore tuna.

[1]. Peck, P. and Childs, D. Recommended Daily Dose for Omega-3's May Be On the Way. ABC News. August 4, 2009.

Fiction: Eating healthy is too expensive

I hear this excuse on a daily basis, even from my husband. But let's call a spade a spade: an excuse is just that...an excuse. Not to be mistaken for a reason. Even in working with a low-income population in rural America, it's my job to make proper nutrition a feasible reality to everyone and on any budget.

Eating a more nutritious, balanced diet does not require breaking the bank. How one can justify fast food for every meal (DOLLAR/VALUE MENU OR NOT!) as a less expensive alternative to balanced home-cooked meals is sorely mistaken. The toll is not only on their waistline and their wallets, but on their overall health status.

So, 10 ways eating healthier doesn't have to cost you more:

1. Buy seasonal products. Fresh artichokes will run you $1.99-2.99 each right now, yes. Darn. Ouch. But a $0.10 ear of corn? Compare that to the canned or frozen versions. You're coming out well ahead, guaranteed.

2. Research. I make regular trips to Aldi for avocados, bell peppers, and other fresh produce. I'm saving bundles. And if you take lessons in guacamole-making from yours truly, you can make 4x the amount of guacamole from scratch as you can buy at Taco Bell or Taco Bueno.

3. Portions: if you're eating less volume, you can save lots of money. What a thought!

4. Water is cheaper than soda, shakes, Slurpees, etc. So is Crystal Light.

5. Use "heartier proteins" (to quote Katie Cavuto, the RD on The Next Food Network Star) such as beans in your meals. Beans are an excellent source of protein and fiber...and they're PACKED with vitamins and minerals.

6. Canned and frozen products are perfectly nutritious options for getting in your fruits and vegetables. While fresh is preferred, consuming fruits and vegetables from any source is a far step above consuming none at all. Be sure to rinse your canned vegetables to rid of excess sodium, and buy your fruit in water or natural juices. Anything packed in syrup (light or heavy) should be avoided.

7. Buy the generic. I love Fiber One bars and they're sold in bulk at retailers like Sam's Club. Walmart, however, has a generic brand with identical nutritional content and ingredients for 30% less cost. You'll find this is commonly true in snack foods and grains, such as cereals.

8. Items such as turkey pepperoni, turkey kielbasa, reduced-fat peanut butter, light or sugar-free syrup, and turkey hot dogs cost the exact same as their high-fat and/or high-calorie counterparts. Choose the healthier option!

9. Create meals using cheap, staple items such as potatoes and eggs. These products offer loads of nutrients, but as with all foods, should not be eaten in excess. Breakfast for dinner, anyone?

10. Substitute similar products. Lean ground beef comes with a heavier price tag than it's 80% lean version. So, opt for ground turkey instead.

And please, never forget the price tag of poor health. The cost of chronic diseases such as hypertension, hyperlipidemia (high cholesterol), and diabetes will eventually weigh down much more than your pocket. Consider the emotional, physical, and economical costs your friends, family, and loved ones will pay for your ill-health. The toll is much greater than the cost of that which we choose to fuel our bodies.

Scare tactics are never a first resort, but hindsight is always 20-20 when it comes to our health: don't wait until it's too late to make positive changes in order to preserve your health.