Freebees!

My favorite mornings are those that start with oats and laptop time (blogging) time. Oh, and cappuccino. Absolutely cannot forget the cappuccino.

And not any oats, bloggies...the best oats. Oats a la pumpkin butter! With Splenda brown sugar, turbinado, and pecans. Mmmmm! To DIE for!!!

What's your favorite way to start your morning?

Sadly, Lily's toe is hurt. She was playing with her sissy yesterday, though we're not sure what actually happened. Sweetie pie has been limping around looking all pathetic since it happened. She's going in to see the doggie doc this afternoon. Poor punkin...

Literally, she's looked like this since yesterday. Doesn't she just look...sad? And pathetic?

Count her chins..that always makes me smile.

 Lunch today was Tuna Edamame Salad, light string cheese, a Nutridel cookie, and a can of Zevia. It was a really satisfying lunch -- one of the most satisfying I've had in a long time! High-five, self, for planning ahead and making that tuna salad last night!!

 

The wonderful people at The Healthy Baking Company sent me suncakes and Heart Thrive Meals-to-go. Not only are they adorable, but check this out...

One 2-ounce Heart Thrive contains...

~150-165 calories

~2 grams of fat

~32 grams of carbohydrate

~6 grams of fiber

~15 mg sodium

~6-7 grams of protein

~260 mg calcium

Ingredients in the Apricot Heart Thrive: Oats, unsulfured apricots, brown rice syrup, brown rice flour, soy protein concentrate, soy flour, inulin (chicory root extract), rice bran, natural fruit juice, dried plums, dried apples, dried pears, orange peel, calcium citrate, almond extract.

Facts: Vegan, wheat-free, dairy free, no preservatives, no GMO, low glycemic index

Taste: A

Nutrition: A-

These Heart Thrives are GOOD! My only regret is that they're not lower in calories. Hence the minus. Would I recommend this product? ABSOLUTELY! The Heart Thrive was extremely filling, but I would need something more to call it a meal. Though, I do have the appetite of a heifer.

Thank you, Mark over at The Healthy Baking Company for the tasty samples! If you're interested in trying Suncakes or Heart Thrives, go here. 

BEST PART!! If you place an order, you get SIX FREE Heart Thrives/Suncakes...and I do, too! Did you hear that?! Drop my name or blog name saying that you heard about The Healthy Baking Company through me and you get 6 FREE items with your order! 

You may also be a lucky recipient of a suncake or Heart Thrive if you participate in this...

I received a slew of recipes yesterday for the cookbook but none yet today. :( Don't forget to send your recipe(s) to Mrs.RD44@gmail.com! You will be the lucky recipient of tried and true favorite recipes and also enter to win a fabulous giveaway (which will be edible!). Up to 12 entries per person! Go here for more details!

In nutrition and health news...

Will the Food Guide Pyramid eventually include weekend and holiday guidelines? Studies show that weekend eating habits are as terrible as at the holidays. Researchers at the University of Pittsburgh found that the quantity and quality of foods eaten during a meal over the course of the day differs considerably on weekends and and holidays [1]. If you're anything like me, that's not an understatement in the least.

Question: Do you think it's sensible to add holiday and weekend guidelines to the Food Guide Pyramid?

Have a good evening, all...and to all a goodnight! Just kidding...I'll be poking around reading blogs later!

[1]. Leff Ritchie, Amanda. Should Guidelines For Weekend and Holiday Eating Be Incorporated Into Food Pyramid? University of Pittsburgh. December 11, 2009.

Is your willpower shorting out before you fit exercise into your day?

Have you ever been driving and thinking, "I'm going to go for a run after xyz task", or "I am going to hit the gym after dinner tonight."? I have. All the time.

Have you ever had these positive intentions but failed to actually DO them? Welcome to life. Ends up, we all have only so much willpower. Once we've completed a day of errands, work tasks, and the hustle of daily life, we're often left running on depleted willpower stores [1]. Do we succumb to this fact, or do something about it? The latter, of course!

No excuse to pass on the workouts! Ways to keep moving when willpower has its limits [1]:

Schedule exercise.

It's a plan, make it happen. Bring your workout clothes to work so there's no stop over at home between work and your workout.

Get a trainer or exercise buddy.

Accountability is a great motivator!

Get it over with.

If you're pooped after the day is done, plan workouts for the morning hours so that you get it over with early in the day.

Get in a good mood.

Studies show that people can show more self-control when they are in a good mood.

This article was brought to my attention by our podiatrist at work as she was returning from her lunch hour in a sweaty rush. When I gave her mad props for her lunch hour workout, she explained to me this research and has chosen to out-smart her limited willpower by bumping her workout up to her lunch hour.

Likewise, I giving a go at switching my workout time to the mornings once our new treadmill is up and running (fingers crossed for later this week). While I've never thought of myself as a "morning person", I am finding more and more so that by the end of the day a workout is right up there with doing the dishes, folding laundry, and making lunches. You know, just another dreaded to-do. We'll see how the mornings go but I have a feeling that once I get the timing worked out just right, the mornings and I could make for a serious butt-kicking combo.

I also received a HUGE pat on the back in an email from my boot camp instructor to our group of participants. The email included a line which read, "Congrats to Nicole who lost the most number of inches last month!" Woooot!

Question: Can you remember the last time you PLANNED to workout...but it never happened before the day was done?

Me: Just this past Friday, oops!

[1]. Boyles, Salynn. Limited Willpower Can Affect Your Workout. WebMD Health News. September 25, 2009.

obesity + bloggin', dogs + exercise, and new IRL blog friend!

A new study published in the Journal of Medical Internet Research finds that people who spend more time on the computer have a higher risk of obesity, even among those exercising “enough” during the week.  Three categories of internet time were set: none, low (less than 3 hours per week), and high (more than 3 hours per week). People falling in the highest levels of computer use (more than 3 hours per week) were 1.5x more likely to be overweight and 2.5x more likely to be obese when compared to people who don’t use the computer at all [1].

Advice? Aim for 250.

The American College of Sports Medicine recommends people spend 150 minutes per week exercising and 250 minutes per week if they want to lose weight [1].

Really? 3 hours a week is a lot? No wonder I want to lose weight! ;)

And for us dog lovers, some wonderful news!

The average dog owner gets more exercise walking their pets than someone with a gym membership. The average dog owner exercises their pet 2x a day for 24 minutes each time – 5 hours and 38 minutes a week. In addition, the average dog owner takes their pet on three long walks a week, adding on another 2 hours and 33 minutes of activity [2].

Those without dogs spend a mere 80 minutes per week at the gym or heading out for a jog. However, 47% of non-pet owners admit they do absolutely NO exercise [2].

And who’s happier? A whopping 86% of dog owners reported enjoying the time they spend walking their dogs while a mere 16% reported enjoying their time spent at the gym [2].

I almost wish I owned a more athletic breed of dog. Lily is athletic for a bulldog, but that isn't saying much...

And last night (after boot camp, no less!) I met a fellow bloggie for a beer (go check her out, her blog is pretty awesome!). And we have a freakish amount in common...

- both named "Nicole"

- she is from Tulsa, I am living in Tulsa

- both RD's!

- both have important people in our life named "Rob/Robbie"

- both 24

Crazy, huh?! It was great to talk and network with another RD! Thanks for meeting with me, Nicole!! Safe travels back to Cali!

Questions:

Have you ever met a "blog friend" IRL (in real life)? Maybe at FNCE or somewhere similar?

If you are a pet owner, how many times a week would you say you walk your dog?

How many hours a week, realistically, do you spend online blogging/Facebooking/emailing friends, etc. (non-work related, basically)? 

I would have to say I spend at least 9 hours a week online/blogging/emailing/Facebooking in a week -- most of which takes place on the weekends. Eek! 

And we walk Lily about 5 times a week for 20 minutes a pop...failing on that one, too!

[1]. Main, Emily. Overweight? Blame the Internet. MSNBC. November 29, 2009.

[2]. Average dog owner ‘gets more exercise than gym-goers’. Telegraph. November 27, 2009.

Lazy potatoes, delicious soup, and a diabetes update

I've been in the kitchen ALL day. We had a holiday party for our patients (party one of two...next one Friday), and I was responsible for making chicken skewers and turkey meat balls -- both of which were delicious! I'll post the recipes with pictures on Friday. After my extensive morning meatball and skewer prep, I refused to dirty another pot and my stand mixer in order to make mashed potatoes! Heretofore, I made them in the microwave. Yep, that's right, microwave mashed potatoes. I realize this makes me lazy lazy lazy, HOWEVER...they were good! Secret ingredient: 1% buttermilk! After cooking my new potatoes (skins on!) in the microwave, I mixed them (with a hand mixer...whisks easily go into the dishwasher!) with Smart Balance Light, 1% buttermilk, an abundance of crushed garlic, and a sprinkling of salt and pepper. Mmmm!

Dinner was salmon with lemon pepper and fresh lemon juice and mashed potatoes (that portion looks HUGE...but it's about 1 cup!)

Also for dinner, I made a new recipe -- Spicy Senegalese Sweet Potato & Peanut Soup. I got this recipe from the National Peanut Board, which called for peanut oil and peanut flour. And being the lucky girl that I am, the National Peanut Board had mailed me these ingredients to try and recommend to patients.

 Thank you, National Peanut Board!! <3

 fresh ginger = a favorite!

 IF YOU WEAR CONTACTS...WEAR GLOVES WHEN CUTTING JALAPENOS!!!!!

Call me slow, but I learned the hard way...owwwwwwww!! And the hotness stays on your hands for DAYS!

Anyone else find this out the hard way? :-/

  

I have to say...

peanut oil + onion + garlic + ginger + jalapeno = Uhhhhhhhmazing scent! 

My house still smells so good!

+ sweet potatoes = SUPER Uhhhmazing!!!

 

Mmmmm!!

Oh, and the soup..the soup was delicious as well! Husband agreed that it was completely unique and had a very "gourmet" in flavor.

Spicy Senegalese Sweet Potato & Peanut Soup

1 Tbsp peanut oil

2 cups onions, peeled, diced

2 cloves garlic, chopped

1 1/2 Tbsp ginger, chopped (I doubled this!)

1 jalapeno pepper, chopped

3 cups sweet potatoes, peeled, diced

1/2 cup peanut flour

1 1/2 quarts chicken stock (low-sodium if you prefer!)

1 Tbsp brown sugar (I used the Splenda brown sugar mix)

1 Tbsp peanuts, chopped

Salt and pepper to taste

Directions

1. Heat the oil in a large sauce pan over medium-high heat. Add onion, garlic, ginger, and jalapeno, saute 2 minutes until transleucent. Add the sweet potato and cook for 15 minutes. Add peanut flout, stir to coat.

2. Add the chicken stock and bring to a summer. Simmer 30 minutes or until the vegetables are tender.

3. Transfer the vegetables to a blender and puree until smooth. Season with salt, pepper, and brown sugar.

4. Serve sprinkled with chopped peanuts.

Nutrition Information (per serving): 198 calories, 7 grams fat (1 gram saturated, 4 grams MUFA, 1.5 grams PUFA), 8 grams protein, 26 grams carbohydrates, 3 grams fiber

 And in the news...

The World Health Organization (WHO) declares diabetes is reaching epidemic proportion worldwide.

Illinois has launched an online survey entitled, "Speak Out About Diabetes" which includes questions such as, "Have you ever seen a dietitian about how to manage your diabetes?"

Hallelujah!!! Yet again, I am feeling empowered and blessed to be working in diabetes and working towards my CDE.

Question: What ONE area of nutrition interests YOU the most? Either as a nutrition provider, patient, or nutrition advocate.

Weight loss/weight management? Diabetes? Renal? Pediatrics? Nutrition support? Geriatrics? Bariatric? All-natural/organic? Sports nutrition?

P.S. I know I went a bit carb-crazy with my mashed potatoes AND sweet potato soup for supper. Ohhhh well : )

Thirty-ONE Days of Diabetes

I decided not to be a cop-out and to complete the full month of diabetic meal pattern eating -- thirty-ONE days versus my proposed thirty days. So, my last day, Halloween...wasn't a complete bust for being what it was: Halloween. I ended the day with something like this...

Breakfast:

1/4 cup steel cut oats, uncooked (2 carbs)

1 Tbsp brown sugar Splenda (1 carb)

coffee with 2 Tbsp sugar-free International Delight (0 carbs)

1 kiwi (1 carb)

     Total: 4 carbs

Lunch:

1 servings of Terra Chips (1 1/2 carbs)

2 Nutridel cookies (1 1/2 carbs)

1 mini Butterfinger (1 carb)

     Total: 4 carbs

Evening (between 6 and 11pm):

fajitas - chicken and shrimp and all the veggies (0 carbs) - I didn't eat any tortillas!

1/2 cup beans (1 carb)

1/2 cup rice (1 carb)

1 cup salad and salsa (0 carbs)

handful of tortilla chips with salsa and a bit of queso (1 carb)

2 beers (1 1/2 carbs)

3 fun-size Kit Kats (2 carbs)

     Total: 6 1/2 carbs

TOO MUCH! AHHH! Darn candy! So my last day and meal was my worst day and meal of all 31 days. If it is any consolation for my actions, my stomach punished me for my sugary gluttony!!!

All-in-all, diabetic dieting was not difficult...it simply required some planning and self-control at times (which I often times lacked). As a dietitian, those managing their diabetes through oral medications such Metformin, Glipizide, Actos, and Glyburide are at high risk for elevated blood sugars. While many patients want to avoid insulin at all costs, insulin therapy actually creates a greater degree of control for the patient. A sliding-scale insulin regimen allows for fluctuating carbohydrate intake (and quite a bit of it, at that!), while the oral meds are not so forgiving. This was a very rewarding experience, and also very humbling. I do feel like I have a better understanding of the difficulties of diabetic meal patterning and the effort it takes to balance meals and control portion sizes. Any clinician working with a diabetic population should consider putting themselves up to this challenge in order to better relate to their patients and provide them with the insight, empathy, and care that diabetes self-management requires.

It's been a few days since I graced the blog world with some research and I booked marked this interesting study earlier in the week. And all too appropriately, it's related to diabetes. A meta-analysis showed that meat intake is linked to diabetes. Specifically, high intake of processed meat may increase the risk of developing type-2 diabetes by get this...40%! This study was conducted in the US and Norway and included 12 cohort studies [1].

In addition to processed meats, red meat was linked to an increased risk of type-2 diabetes. And along the same lines, high intake of both processed and red meats increases one's risk of colorectal cancer up to 20% [1]. 

Since the outpouring of research against the safety of processed meats, we have drastically reduced and nearly eliminated our intake. While luncheon meat is inexpensive (relatively) and handy, the health risks is poses are not worth the convenience to me. Opt for all-natural peanut butter or almond butter sandwiches, tuna, chicken, or egg salad. Light on the mayonnaise, always! 

 

And...my team finally did it. GO ILLINI!!!!!!!!!!!!! While the season is obviously a wash, watching my team whomp yesterday gave me goosebumps of excitement! SO happy for them!


This morning in our living was a picture epitomizing fall (at least to me)....

Puppy laying on a warm bed in front of the fire...chewing on an old-fashioned oats container!

I used the last of the old-fashioned oats in making my new FAVORITE breakfast (ever?)...

YUMMMM!!!

Happy November 1st! Enjoy a beautiful Sunday. Lily and I are off to go crazy at the dog park! Ciao!

[1]. Daniells, Stephen. Meat Linked to Increased Diabetes Risk: Meta-Analysis. Food Navigator. October 28, 2009.

Email forward fallacies and olive oil for ulcers

I don't send forwards. Never have, never will. I got a forward today about fruit, so I opened it as it was from my aunt who knows I'm a dietitian. I was nearly in tears I was laughing so hard. Check it out:

EATING FRUIT...

It's long but very informative

We all think eating fruits means just buying fruits, cutting it and just popping it into our mouths. It's not as easy as you think. It's important to know how and when to eat.

What is the correct way of eating fruits?

IT MEANS NOT EATING FRUITS AFTER YOUR MEALS! * FRUITS SHOULD BE EATEN ON AN EMPTY STOMACH.

If you eat fruit like that, it will play a major role to detoxify your system, supplying you with a great deal of energy for weight loss and other life activities.

FRUIT IS THE MOST IMPORTANT FOOD. Let's say you eat two slices of bread and then a slice of fruit. The slice of fruit is ready to go straight through the stomach into the intestines, but it is prevented from doing so.

In the meantime the whole meal rots and ferments and turns to acid. The minute the fruit comes into contact with the food in the stomach and

digestive juices, the entire mass of food begins to spoil....

So please eat your fruits on an empty stomach or before your meals! You have heard people complaining - every time I eat watermelon I burp, when I eat durian my stomach bloats up, when I eat a banana I feel like running to the toilet etc - actually all this will not arise if you eat the fruit on an empty stomach. The fruit mixes with the putrefying other food and produces gas and hence you will bloat!

Graying hair, balding, nervous outburst, and dark circles under the eyes all these will NOT happen if you take fruits on an empty stomach.

There is no such thing as some fruits, like orange and lemon are acidic, because all fruits become alkaline in our body, according to Dr. Herbert Shelton who did research on this matter (is this even grammatically correct??).  If you have mastered the correct way of eating fruits, you have the Secret of beauty, longevity, health, energy, happiness and normal weight.

When you need to drink fruit juice - drink only fresh fruit juice, NOT from the cans. Don't even drink juice that has been heated up.

 Don't eat cooked fruits because you don't get the nutrients at all. You only get to taste. Cooking destroys all the vitamins.

But eating a whole fruit is better than drinking the juice. If you should drink the juice, drink it mouthful by mouthful slowly, because you must let it mix with your saliva before swallowing it.

 You can go on a 3-day fruit fast to cleanse your body. Just eat fruits and drink fruit juice throughout the 3 days and you will be surprised when your friends tell you how radiant you look!

Drinking Cold water after a meal = Cancer! Can u believe this?? For those who like to drink cold water, this article is applicable to you. It is nice to have a cup of cold drink after a meal. However, the cold water will solidify the oily stuff that you have just consumed. It will slow down the digestion. Once this 'sludge' reacts with the acid, it will break down and be absorbed by the intestine faster than the solid food. It will line the intestine. Very soon, this will turn into fats and lead to cancer. It is best to drink hot soup or warm water after a meal.

A serious note about heart attacks HEART ATTACK PROCEDURE: (THIS IS NOT A JOKE!) Women should know that not every heart attack symptom is going to be the left arm hurting. Be aware of intense pain in the jaw line. You may never have the first chest pain during the course of a heart attack. Nausea and intense sweating are also common symptoms. Sixty percent of people who have a heart attack while they are asleep do not wake up. Pain in the jaw can wake you from a sound sleep. Let's be careful and be aware. The more we know the better chance we could survive...was this forward about cancer and fruit or heart attacks? I’m now confused…..

A cardiologist says if everyone who gets this mail sends it to 10 people, you can be sure that we'll save at least one life.

Read this....It could save your life!!

*EYE ROLL* It SCARES me that there's this kinda crud floating around! Much less, people are reading and believing it! Research health claims that you hear and ask your medical provider before falling for any fallacies out there!

On a completely unrelated note....

While I like to think I teach patients things, they also teach me things, too! Like this week, for example, a patient asked, “Is it true that olive oil helps prevent stomach ulcers?” After swallowing my pride just a bit, I responded with an, “I’m not sure, but I’ll get back to you!”

Ends up, olive oil DOES help to prevent stomach ulcers according to WedMD.

A Spanish study from 2007 suggested virgin olive oil may help prevent and treat H. pylori infections, a leading cause of gastritis and peptic ulcers. Lab testing revealed that the antioxidant compounds found in virgin olive oil are effective against several strains of H. pylori. Other natural products such as red wine, green tea, and cranberry juice are rich in a class of antioxidants known as phenolic compounds, which can inhibit the growth of H. pylori [1].

Phenolic compounds are found to have strong antibacterial properties. Lab results show olive oil’s phenolic compounds are effective against 8 strains of H. pylori, including 3 that are resistant to some antibiotic treatments [1]. Go virgin olive oil!

[1]. Warner, Jennifer. Olive Oil May Prevent Ulcers. WebMD. February 13, 2007.

childhood beverages

Study finds that girls consuming two or more 8-ounce servings of sweetened beverages a day at the age of five were “more likely to be overweight than were girls classified with lower intake over the study period.” Those drinking more than two servings of sweetened beverages at age five had a 53.9% chance of being overweight by the age of 11 [1].

The authors did not, however, find a link between milk or fruit juice consumption and weight status over this ten year data collection period [1].

Possibly of most importance was the finding of increased sweetened beverage intake over time. Those girls at the highest intake of sweetened beverages at the age of five had significantly higher intakes from age 7 to 15 compared to those drinking one serving of sweetened beverages a day or less. Consumption remained the same for those girls consuming one to two servings a day of sweetened beverages [1].

What to take away from this study is most certainly pushing water and low-calorie beverages with children. Habits and food preferences are instilled at a young age – don’t set your children up for a lifetime of weight struggles. Consider also the caffeine and sugar content of beverages as well, and how those contents can affect sleep, dental hygiene, attention span, and learning opportunities.

Did you drink soda as a kid? Juice? KoolAid? Whole milk after the age of 2? 

I think my mom did well with this, actually. We rarely drank soda, as it was not kept in the house. Dinner was typically milk (2% and later to skim), water, or Crystal Light. Possibly some juice, but it wasn't a staple from my recollection. 

Even programs such as WIC no longer support juice consumption for children and opt to provide access to the whole fruit, providing both the nutrients AND volume, thus increasing the satiety of the calories consumed.

Dinner tonight: 1/2 acorn squash with 1 1/2 Tbsp melted Smart Balance Light, 2 tsp Splenda Brown Sugar, 1/2 tsp turbinado, and 1/2 ounce pecans....mmmm!! Talk about fall comfort food! Mama N used to make these babies sans the healthy butter and reduced-calorie 
sugars...and way more pecans! She was trouble, that mama of mine!!!

P.S. It tastes WAY better than it looks!

P.P.S. My diet yesterday looked a lot like the day before so I am sparing myself and you from writing and reading it!

[1]. Thomas, Caroline. Kids’ Soft Drink Habits Predict Teenage Weight: Study. Vol. 90, No. 4, 935-942. October 12, 2009.

Doh!

America's doughnut-loving, beer-guzzling Homer Simpson and his cartoon family have been chosen by the Department of Health to help promote its anti-obesity campaign. While the government is spending mega bucks on sponsoring episodes of The Simpsons for three months to promote its anti-obesity campaign, they seem reluctant to endorse fully the family's eating habits. The chose slogan for the campaign is "Supporting the Simpsons: Sometimes [1]."

Officials state that despite unruly behavior, Bart Simpson participates in the recommended 60 minutes of exercise daily, while his sister, Lisa, is a vegetarian and likely consuming the recommended 5 servings of fruits and vegetables daily. At the beginning of sponsored episodes, the posed cartoon characters will be shown sitting on the sofa eating pizza, ice cream, and chips. The characters will then have their food disappear, and replaced with food items such as carrots, apples, and pears [1].

Gillian Merron, the public health minister states, "The Simpsons are a much-loved, close-knit family facing some of the everyday challenges that modernday families go through. They provide a popular and engaging way to get the message to real-life families about simple ways of improving their diet and activity for a healthier lifestyle." Professor Gerard Hastings makes a valid point in explaining how the public may be more likely to listen to healthy-living tips if they come from imperfect characters [1]. 

On a completely unrelated note, more research in support of a Mediterranean diet...

Don't wait til you feel blue to consider adopting the Mediterranean diet rich in fruits, vegetables, whole grains, fish, and nuts. Those following the Mediterranean diet were less likely to develop depression, according to a Spanish study. The study results offered a 42-51% reduction in relative risk of developing depression, reports Dr. Miguel Martinez-Gonzalez, chair of preventative medicine at the University of Navarra [2].

Known for its recommended use in preventing heart disease and stroke, the Mediterranean diet is one of few diets to be assessed for its effect on mental function. Data for this study was collected between 1999 and 2005, including more than 10,000 adults. All participants did not suffer from depression at the beginning of the study. Adherence to the Mediterranean diet was assessed by measuring nine components such as low meat intake, moderate intake of alcohol and dairy, and high fruit, vegetable, nut, cereal, and fish intake [2].

After an average follow-up time of 4.4 years, the rate of depression among those adhering to the assessment measures consistent with the Mediterranean diet had a 30% lower incidence of depression when compared to those who opted not to follow the assessment measures consistent with the Mediterranean diet. Even lower rates of depression were noted in individuals consuming more fruits, vegetables, and olive oil [2].

Martinez-Gonzales proposes the role of the Mediterranean diet in the proper functioning of the endothelium, the delicate inner lining of blood vessels, which is involved in the production of brain-deprived neurotrophic factor (BDNF), which is responsible for the growth and function of nerve cells and thought to be responsible for some depression cases. Similar to Prozac, olive oil improves the binding of serotonin to its receptors, increasing the availability of serotonin to the brain [2].

This diet is proposed as a possible means of lowering risk for depression, rather than a treatment for depression, notes Martinez-Gonzales [2].

Yesterday's diabetic diet looked like this:

Breakfast:

1 1/2 cups Cheerios (2 carbs)

1 cup skim milk (1 carb)

6 ounces fat-free cappuccino from QT (1 carb)

     Total: 4 carbs

Snack:

banana (2 carbs)

Lunch:

1 1/2 cups vegetarian chili (3 carbs)

1/2 small pumpkin roll slice (1 carb)

     Total: 4 carbs

Dinner:

6 peanut butter crackers (1 carb)

2/3 cup pasta (2 carbs)

1 pear (1 carb)

     Total: 4 carbs

Snack:

3 graham cracker squares (1 carb)

1 1/2 Tbsp peanut butter (0 carbs)

     Total: 1 carb

[1]. Martin, Arthur. DoH! Government Selects Doughnut-Loving Simpsons to Front New Healthy Living Campaign. Mail Online. October 5, 2009.
[2]. Edelson, Ed. Mediterranean Diet May Help Prevent Depression. HealthDay News. October 5, 2009.

The sad truth about luncheon meat...

Wonder why that pre-packaged turkey breast has an expiration date 6 weeks away? Me too.

The deli meat business brought in roughly $17 billion dollars in 2004 according to a report by Packaged Facts. There are 3 types of deli meats out there: whole cuts of meat (roast beef, turkey breast), sectioned and formed prodcuts (cooked hams), and processed products (bologna). Most all lunch meats contain nitrites and nitrates which are preservatives, coloring, and flavoring additives which have been linked to some forms of cancer, such as stomach, liver, esophagus, mouth, and larynx [1].

Processed meat consumption has been associated with an increased risk of stomach cancer in some epidemiological studies among Swedish women according to the National Institute of Environmental Medicine, published in the International Journal of Cancer in 2006. The culprit to blame? Nitrosamines, it seems. The study prospectively examined the association between intakes of processed meat, other meats, and N-nitrosodimethylamine (most frequently found in nitrosamine-containing foods). A total of 61,433 women were included in the study. After an 18-year follow-up, there were 156 incidences of stomach cancer which appeared more prevalently in those women consuming higher levels of processed meats, but not of other meats such as red meat, fish, and poultry. Stomach cancer risk was 2-fold higher among women in the top quintile of N-nitrosodimethylamine intake when compared with the bottom quintile. And thus, high consumption of processed meats may lead to an increased risk of stomach cancer [2].

When shopping for lunch meats, you may have seen some verbage along the lines of, "contains up to 10% added moisture". Many lunchmeats, including ham, roast beef, and turkey contain added solutions of water, sodium, and water with spices [1], which can drastically increase the sodium content of these meat products [1].

According to one source, cold cuts will last only 3 to 5 days after being opened while deli cuts will only last one to three days [1]. Consume safely!

Monosodium glutamate (MSG), a flavor enhancer, is also found in various lunch meats. MSG is recognized by the Food and Drug Administration (FDA) as "GRAS" (generally recognized as safe). Long-standing research has made no definitive link between MSG and serious health risks, including Alzheimer's disease and various cancers. Noted, however, are short-term reactions to MSG ingestion, such as: headache, flushing, sweating, sense of facial pressure or tightness, numbness, tingling, or burning around the mouth, fluttering heartbeats, chest pain, shortness of breath, nausea, and weakness. Symptoms reported are generally mild, according to Mayo Clinic [3].

[1]. 15 Things You NEver Thought You Needed to Know About Lunchmeat. SixWise.

[2]. Larsson, SC, Bergkvist, L., Wolk, A. International Journal of Cancer. Processed Meat Consumption, Dietary Nitrosamides and Stomach Cancer Risk in a Cohort of Swedish Women. August 15, 2006.

[3]. Zeratshy, Katherine. Nutrition and Healthy Eating: Monosodium Glutamate (MSG): Is it harmful? Mayo Clinic.

Blog topic request: sleep and diet

Our friend Lena requested a blog topic: sleep and eating. She asked, "How does sleeping tie into what/how you eat? Is there really much of a connection?" Lena, I'm so glad you asked!

Yes! There most definitely is a connection between sleeping and what and how one eats. There has been a lot of recent research focused on sleep and diet/weight/nutrition with the ever expanding obesity epidemic.

What's the deal? There's lots of theories and ideas, let's discuss.

Scientifically speaking, hormones such as leptin, ghrelin, and cortisol can become out of whack with insufficient sleep. Leptin is the hormone playing a central role in fat metabolism; ghrelin is a hormone counterpart to leptin, which stimulates hunger -- increasing before meals and decreasing after meals; cortisol is a hormone commonly referred to as the "stress hormone", which helps the body use sugar (glucose) and fat for energy (metabolism). A lack of sleep triggers a wave of reactions in the body that begins with the hormones mentioned above. This results in the body waking up exhausted and craving fat and carbohydrates, says Dr. Joseph Koninck, director of the University of Ottawa's Sleep Research Laboratory. There is no doubt that the hormones which control appetite are effected by insufficient sleep [1]. So, sleep more!

Basic math would also lead any logical person to the conclusion of less hours awake leads to less hours of eating, and thus, less calories consumed. Makes sense, doesn't it?

Those staying up late to watch TV, catch up on emails, or surf the Internet are more often than not consuming high-calorie foods. When you eat late at night, Dr. Koninck suggests one's sleep is more fragmented due to the body's digestion process. Lack of deep sleep can also cause a drop in the "satiety hormone", leptin. This can cause excessive hunger the following day, even after eating. All the while, ghrelin, the "hunger hormone", is rising...setting one up to overeat [1].

Stanford University connected a lack of sleep to the rise in obesity back in 2004. Their 15-year study of 1,024 volunteers with sleep disorders found that individuals sleeping less than 4 hours a night were 73% more likely to be obese [1]. If you don't have time to sleep, you certainly don't have time to cook or eat properly, right?

Think YOU'RE getting enough sleep? Maybe not!

In 2006, University of Chicago researchers found that while adults may be in bed for 7.5 hours, the average woman slept for 6.7 hours, while men enjoyed a mere 6.1 hours of rest [1].

How much sleep does one need? Follow these steps to find out...

1. Set a bed time. Calculate back 7 1/2 hours from the time you need to get up to figure out what time that bedtime ought to be.

2. Go to bed 15 minutes earlier every day. Make note of what length of sleep leaves you feeling refreshed and awakening without the use of an alarm clock. This is your optimum length of sleep -- likely between 7 1/2 and 9 hours each night.

3. Keep a journal. Track when you go to bed, when you get up, any restless periods, when you ate and exercised before bed, whether or not you napped, and if so, for how long.

4. Keep on this schedule! Your body and waistline will thank you!

Key points to remember:
- exercise 30 minutes daily, but not within a few hours of your bedtime
- keep your bedroom a place for sleep and sexual activity only
- get into a pre-bed routine (i.e. bath, music, reading)
- DO NOT check email, watch TV, or play video games before bed -- it can leave you sleeping restlessly or unable to get to sleep
- cut out caffeine in the afternoon and evening hours
- DO NOT go to bed on a full stomach OR hungry
- use alcohol in moderation, and not as a sleep aid!

I have to say, I may ace this test. Mark and I climb into bed around 9:40 every night. My alarm goes off at 6:22 am, which is when I get up, so long as Lily has a restful sleep, too. Generally, I feel refreshed and ready for the day. While I still require one dose of caffeine and an alarm clock, I think we happily master the sleep routine.

What time is your bedtime? Are you often tired? What gets in your way of getting more sleep?

[1]. Beun, Chown, Julie. Dozing to diet: Sleep as a diet aid works, research shows. Canwest News Service. September 18, 2009.

Cultural tweeking

An RD at my work passed along a most interesting article highlighting the benefits of culturally-based nutrition education. Specifically, this article was summarizing research performed on a very specific cultural group: Native Americans (the Cheyenne River Sioux Tribe, most specifically). Why of such interest to me? I work with a Native American population, predominantly Cherokees.

Upon moving to Oklahoma, I accepted my current position working with this most unique population, native to Oklahoma following the Trail of Tears. While I’m not a history guru by any stretch of the imagination, I’ve learned a lot about Native Americans, Cherokees, Indian culture, and of most importance to me, the food-based practices surrounding this population.

If you’ve never heard of fry bread, Indian tacos, or goulash, you’re on par with my prior knowledge of Cherokee food preferences. While I’m still not quite clear on goulash, I have the basics down. In addition, popular Cherokee foods include: black-eyed peas, fried potatoes, poached eggs, fried okra, cornbread and beans, beets, turnips, and much, much more. I’ve received a thorough first-hand education on Cherokee food culture and I find it fascinating…being the Yankee that I am. Cherokees like pizza, too, don’t worry!

My advice to fellow nutrition providers is to expand your cultural awareness and meet the needs of your patients. I’ve converted the word “refrigerator” to “ice box”… and “lunch” to “dinner” …and “dinner” to “supper” …and “morning” to “of a morning” …and “evening” to “of an evening”. While such dialect, if you will, if not native to me, I consider it a form of cultural sensitivity. I have far fewer patients asking me today if I’m Indian compared to my first few days in my role…and my hair remains blonde and my eyes remain blue. I do believe my “dialect” and “cultural awareness” have enabled me to appear more credible to my patients.

Somewhat similarly, culturally adapted diabetes education was associated with a reduction in both weight and BMI among type 2 diabetics from the Cheyenne River Sioux Tribe, according to research published in the September issue of the Journal of the American Dietetic Association. A six-month study performed by Kendra K. Kattlemann, PhD, RD at South Dakota State University in Brookings revealed said results. The study included 114 type 2 diabetic Northern Plains Indians from the Cheyenne River Sioux Tribe aged 18 to 65 years. The participants were randomized to receive either standard care diabetes education or diet education based on the components of the traditional Medicine Wheel which includes foods common to the tribe including: water, teas, corn, bread, potatoes, seeds, nuts, greens, elk, buffalo, and rabbit [1].

When compared with the control group receiving traditional diabetes care education, the culturally-adjusted group had significant weight loss and a decrease in BMI at the 6-month mark [1].

This research speaks volumes on the importance of knowing your patient culture. While I was largely familiar with African American and Hispanic cultures of Chicago, I am widening my span of cultural practice with the Cherokees…learning, loving, and having a blast!

What cultural make-up do you work with in your practice? Do you adapt your message based on the recipient? Age group? Gender? Diagnosis? Prognosis?

And I’ll take this opportunity to show-off my office and my FOOD MODELS! How COOL are they? Other employees are so jealous of my fun, colorful office. I think it’s super inviting and non-threatening to patients. What do you think?

 Food models galore!

My food products for label reading 

Indian Fry Bread (food model)

My favorite poster!

More nutrition posters in my office!

[1]. Culturally Based Nutrition Education Helps Weight Loss. Modern Medicine; Health Day News. September 16, 2009.