Beans: A Meat Replacement

Beans are a protein packed food and can add many health benefits to anyone's diet. They are often not thought of a meat replacement at meals, but it is an option, especially for those low income households. Beans are a perfect substitution because they offer just as much protein as meat but are less expensive. There are about 7-10 grams of protein in a half cup of cooked beans. An ounce of beef has 7 grams.

Beans are also known for their fiber. About half a cup of cooked dry beans has 25-30% of the daily value of fiber. Fiber helps regulate bowel movements but also decreases the cholesterol in our blood. If you have high cholesterol, consider adding beans as a regular part of your diet to help control and lower your cholesterol levels.

The one of the biggest pluses of eating beans are that they are a relatively low calorie food. Half a cup of beans only has 100-120 calories, so you can have a bigger portion if you desire.

There are a variety of beans to try including kidney beans, pinto beans, black beans, lima beans, black-eyed peas, garbanzo beans (chickpeas), split peas and lentils. They are available in dry, canned, and frozen forms. Next time you are at the grocery store, pick up some beans to incorporate into a meal!

Nutrition for the Older Adult

As we get older, our nutrient needs begin to change. Some nutrients become more important than they once were with our aging selves.

Calcium and Vitamin D
Older adults need more calcium and vitamin D to support bone health. Adults should get about 3 servings of calcium rich foods per day; from dairy products, like milk or yogurt, to other foods, like spinach or broccoli, to fortified foods, like breads, cereals, juices. If you choose to take a calcium supplement, buy one that also contains Vitamin D, which helps absorb calcium.

Fiber
Older adults tend to have greater problems with constipation. Eating more fiber, drinking more water or getting more physical activity can all help regulate bowel movements. Fiber is found in fruits, vegetables, and whole grain products. Variety of the three in your diet is key to treating constipation.

Fats
Older adults need to watch their fat intake; not only amount in diet but also type of fat eaten. Trans and saturated fats should be kept to a minimum. Focus on healthier fats like omega-3s, which can even help improve memory. The goal is to make healthy eating habits to help protect your heart health as we age.

Spring Nutrition

Spring is the perfect time to make positive changes; after all, it is a season of renewal.

Take advantage of produce that are now in season. If they aren't typical purchases you make at the grocery store, try them at least once. You may be pleasantly surprised with how much you enjoy a new food. The internet is full of recipes and ideas of how to cook foods and add them to dishes for the best flavor. Apricots and asparagus are two produce to try. They are filled with vitamins and minerals without adding a lot of extra calories. And there are dozens of others available throughout spring and the rest of the year. Keep your eyes open at the store for new produce to buy. In-season produce is usually less expensive and tastes the best.

With spring also comes great weather. Find new activities to enjoy the outdoors. Take a walk around the neighborhood, hike on a trail, and go on a bike ride as a family. Spring cleaning is another great activity that gets you up and moving.

Spring is a great season to review your eating and exercise habits. Make changes if you want change!

SuperTracker

The USDA's SuperTracker is a great nutrition tool for those interested in weight loss, weight maintenance, or even general menu planning. Tracking calories and physical activity has been shown to be very beneficial in reaching nutrition goals and being held accountable to them.

From this tool, you are able to get a personalized meal plan that is tailored to meet your needs and goals. You also have the ability to get a break down of your eating and exercise habits and are given tips of how to improve them in the form of reports. It is comprehensive yet user friendly.

Click on the SuperTracker above to check out this great tool for yourself!

A Healthy Grocery List

Grocery shopping on a limited budget can be difficult. Eating healthy on a limited budget can be even more difficult, even impossible in some people's eyes. With proper planning and a basic nutrition knowledge, it is possible and easier than you think.

If you have little money to spend on food each month, you have to think in terms of what food will stretch the furthest along with what foods have the high nutritional value. Buying nutrient dense foods is the best use of money while grocery shopping.

Remember each of the five food groups offer specific nutrients that you cannot get from other groups. Therefore, each group is as important as the next and getting a variety of foods is going to help the whole family.

Break down your grocery list into grains, meats and beans (protein), fruits, vegetables, dairy, beverages, and fats. For grains, choose brown rice, whole grain cereals, pita bread, English muffins, and bagels. For protein, choose extra lean ground beef, white meat turkey and chicken, dried beans, and nuts. For fruits and vegetables, remember you will receive some of the same nutrients whether you get canned or frozen versus fresh. Any fruits and vegetables is better than none. For dairy, choose skim and 1% milk, reduced fat cheeses, low fat and nonfat yogurts. Beverages should be calorie free drink mixes or unsweetened tea. For fats, choose olive or canola oil.

Grocery shopping does not have to be stressful. Having a plan and a basic knowledge of nutritious foods can go a long way.

Calories Used in Physical Activity

The number of calories you burn while exercising depends on several factors, such as weight, age, and weather conditions.

Vigorous physical activity burns more calories per 10 minutes of exercise than moderate physical activity. Vigorous physical activity includes aerobic dancing, heavy gardening, hiking uphill, jumping rope, and swimming, while general gardening, baseball, walking briskly and water aerobics are considered moderate physical activity. Physical activity can be doing chores, such as vacuuming; taking the stairs, or running errands.

Every movement counts, whether it is walking in the grocery store or you are taking a workout class at the gym. Hours do not need to be spent exercising each day; 10 minute increments add up to an equivalent workout. Challenge yourself to move more. Grab a friend for motivation. Use a tool like a pedometer to track your progress. And move!

High Protein Breakfasts

An interesting study came out of Mizzou recently. The research showed that eating a high protein breakfast (35 grams of protein) helps people limit their calorie intake for the remainder of the day, with less afternoon and evening snacking. The thinking is that these results could help people interested in weight loss by keeping their calorie consumption lower overall but more research needs to be done to prove this theory.

Eating a high protein breakfast can be difficult with a busy schedule but there are several high protein foods that can be part of a great breakfast; eggs, Greek yogurt, ham, peanut butter, cottage cheese.

One quick recipe for a Greek Yogurt Parfait:

1/2 cup of Chobani vanilla yogurt
1/4 cup Kashi Go Lean Crunch cereal
1/4 cup fresh blueberries

This recipe has 260 calories, 14 grams of protein and 3 grams of fiber, making it a hearty breakfast that will keep you full the duration of the morning. Try it out. See if it works to curb your appetite too!

100 Calories Worth of Food

For most individuals, 400-500 calories is an appropriate calorie range for a meal. Many people prefer not to spend their day counting calories. One simple way to keep track of calories but to not actually counting them is by knowing what 100 calories look like. Below I have listed foods from a variety of food groups that show what 100 calories worth of food look like. These portions can be used as a guide for other, similar foods you may eat.

Protein Foods:
Lean meat, chicken, 2 ounces
Fish, tuna, 3 ounces
Egg, 1 large
Cottage cheese, 1%, ½ cup
Chickpeas, cooked, 1/3 cup
Milk, skim or 1%, 1 cup
Almonds, 14 whole
Cashew, 11
Peanut butter, 1 tbsp      

Carbohydrate Foods:
Oatmeal, cooked, ¾ cup
Pasta, cooked, ½ cup
Popcorn, air popped, 3 cups
Whole grain bread, 1 slice
Apple, 1 medium
Banana, 1 medium
Blueberries, 1 cup
Raisins, ¼ cup
Orange, 1 large

Feeding Baby

A new study recently came out that confirmed some of my suspicions working with children. In this particular study, it was found that 40% of mothers feed their children solids before the age of 4 months, which is not out of the fault of the parents but rather out of being given misinformation a majority of the time.

The American Academy of Pediatrics recommends that babies start eating solids between 4-6 months, not before.

The purpose of diet progression is partly out of safety and partly out of necessity. Babies get all the nutrition and calories they need from breast milk or formula alone for the first months of life. Babies also do not have the skills or coordination to eat solids until 4 months and sometimes closer to 6 months. A baby may show interest in the food we eat but that does not mean it is appropriate for them to try it. It becomes a safety issue  if a baby swallows incorrectly or chokes on the food.

Parents often get conflicting advice on feeding their infants, making it difficult to decipher which is credible, healthful advice and what is not. Always do your research as a parent. Ask the experts all the questions that arise. Find a registered dietitian in your local area to sit down and help with any infant or child nutrition questions you may have.

Children Then Vs Children Now

During nutrition counseling, I often have parents compare their children's eating habits with their own as a child. Parents often use it to excuse their child's poor eating patterns. However, times have changed since we  were kids and that changes the big picture.

Today, 1 in 3 children are overweight or obese. They are the first generation who is believed not to outlive their parents. Kids are getting adult diseases. Their increasing weight is one piece of proof that a problem exists and high nutrition-related lab values is another. We ate junk food as a child, and we turned out fine; so what changed?

Advancing technology has made it easier for the younger generation to be sedentary. We had to find entertainment by playing outside and using creativity to keep us occupied. We were more active than children today.

Foods were simpler. We had nowhere near the variety of foods kids have today. The food market has grown and keeps expanding. The grocery store is filled with nutritious foods but it is also filled with overly processed, high fat, and low nutritional value foods. Desserts used to be an occasional treat whereas now they are becoming part of each meal. Food is readily available in our society so it no wonder the new issues are arising.

Obesity in childhood increases the likelihood of obesity as an adult. It also increases those risks of developing weight-related health conditions. Schools are focusing their efforts in battling the obesity epidemic, but parents are primary role models for their children. Unfortunately, children cannot eat as we did because the world we live in has changed, so we need to instill healthy eating habits in our children at a young age to fight back.

Bisquick Chicken Pot Pie

I stumbled upon a recipe on Pinterest for Mini Chicken Pot Pies a few weeks ago and have since worked to improve it. It is a fairly easy and healthy recipe. All you need is Bisquick, milk, eggs, mixed frozen vegetables, cream of chicken, and chicken breast.

 

Ingredients:

1 cup Biquick

1/2 cup skim milk

1 egg

10.5 oz can cream of chicken

4 oz cooked chicken breast, cubed

2 cups thawed frozen mixed vegetables

 

Directions:

1. Preset the oven to 400 degrees F.

2. Mix chicken, cream of chicken, and mixed vegetables into a 9 in round pan.

3. In separate bowl, mix Bisquick, milk, and egg, then add it to the top of the pan.

4. Bake for 20-25 minutes or until top in golden brown.

Safety Tips: Produce & Cutting Boards

Washing and sanitizing are two parts of making our food safe to consume. This covers not only the produce and meats we eat but also the kitchen tools we use to prepare them.

Fruits and Vegetables:
1. Use clean scissors to open bags of produce.
2. Wash all fresh fruits and vegetables with cool tap water immediately before eating regardless if you plan to eat the peel or not.
3. Scrub firm produce such as melons, potatoes, and cucumbers with a clean brush.
4. After cleaning produce, place washed fruits and vegetables into clean storage containers or bags, not back into the original ones.

Cutting Boards:
1. Use two cutting boards: one for raw meat; another one for foods like fruits and vegetables.
2. Wash cutting boards thoroughly in hot, soapy water after each use. Consider running them through the dishwasher regularly.

SMART Goals & Setting New Habits

Did you know that it only takes about 3 weeks (21 days) to develop a habit? If you keep it up for 6 months, there’s a good chance it will just become part of who you are. We may have spent many years doing an unhealthy habit but it is very possible to change it for the better with high motivation and determination. 

Goal setting is an easy way to make a desired habit part of your daily routine. By setting small, achievable goals, you are more likely to obtain a healthy habit. The best goals follow the acronym S.M.A.R.T.

Specific- Look at the who, what, when, where, which, why of your goals.

Measurable- Establish criteria for reaching your goals to help you track your progress.

Attainable- When you make your goals, think about how you can make them happen.

Realistic- Your goals should be feasible and you must be willing and able to work towards them.

Timely- Set a time frame you would like to reach your goals to keep motivation high.

Kids, Nutrition, and Cavities

Cavities are one of the most common nutrition-related problems in children in the United States. Choosing your child's snacks can have a big impact on developing or preventing cavities. Snacks should be from a variety of food groups and lower in sugar content. Replace sweet desserts and candy with healthier alternatives. Below are some options for quick and healthy snacks and the food groups they belong to:

Fresh fruits and vegetables: berries, oranges, grapefruit, melons, broccoli, celery, carrots, cucumbers
Grains: bread, plain bagels, unsweetened cereals, pretzels, pasta
Milk and dairy products: low or non-fat dairy products, like milk, yogurt, cheeses
Meat, nuts and seeds: chicken, turkey, sliced meats, nuts, sunflower seeds

Because of the small size of children's stomachs, it is often necessary for children to eat 2-3 snacks each day to help them get adequate calories. Picking healthful snacks are an important and necessary part of your child's nutrition.

Buying Groceries on a Budget

Many families in the United States have to do their grocery shopping on a tight budget. The rising prices of essentials, like food and gas, only make it more difficult to stay within a budget each month. The tips below have proven to be helpful in saving money at the grocery store:

Get the best nutrition for your buck. When money is tight, skip the chip and soda aisles, which have little nutritional value. Go back to simple foods, such as skim and low-fat milk, eggs, beans, lean beef, whole grains, fruits, vegetables and nuts give you the best nutrition value for the money you put into them. 

Start cooking at home. Planning your meals is going to be the best use of your time. Use grocery store ads to plan your menus around what's on sale. However, think good nutrition, not just cheap food when meal planning.
Consider investing in a deep freezer. Having a full-size freezer allows you to buy food in bulk and stock up on sale items. This also allows you to cook a lot of food at one time and to prepackage foods into single servings for the entire family. Nevertheless, buying food in bulk is only beneficial if you will actually use it.

Plant a garden. You do not need a lot of land to grow your own food. You can grow tomatoes, peppers, cucumbers, etc in pots in a full light window or outside on a patio. The more you grow, the less vegetables you have to buy at the store in the summer and fall. 

Challenge Update

We will be doing final weigh-ins the week of March 25th. You can stop by anytime that week to get weighed. You must give us a final weight in order to be eligible for a prize. Also, remember we are giving prizes for not just weight loss, but also for smoking cessation, increased physical activity and other positive lifestyle changes. We will be asking you to take the Life Expectancy Calculator questionnaire again. You can complete it anytime from now until March 31st.

The Living to 100 Life Expectancy Calculator is found at http://www.livingto100.com/.  This site asks lifestyle questions that are used to determine your life expectancy. After completing this questionnaire, please email us your results (specifically the age you were given). We will compare the results with those you gave us in October to determine positive lifestyle changes in the past 6 months.

As the weekend approaches, think about how you'll eat and exercise this weekend. It is easy to get too relaxed on Saturdays and Sundays, but healthy eating, exercising and living needs to be 24/7. Typically, we have the most free times on our weekends so take advantage of it.

Meals for 1-2 People

Cooking meals for 1-2 people can seem tedious, especially when most recipes are made for many more people and you do not have room in your refrigerator for more leftovers. Quite a few people have told me that it is easier to eat fast food or go to a sit down restaurant rather than cook for just themselves or one other person. I have listed some ideas below to help you eat healthy at home.

Plan your meals ahead of time. This is a tip that goes for everyone, not just those cooking for 1-2 people. Planning your week of meals out at the beginning of each week can have a tremendous impact on your eating habits and whether you choose to eat out or eat at home. Having a plan for each day in place really helps you eat in your home more often.

Buy individually frozen foods. Purchasing individually wrapped portions of food makes it easier to cook just one portion and not have to deal with a lot of leftovers. You can thaw a single chicken breast or tilapia and you have your protein for your meal.

Use online recipes, like www.allrecipes.com. Many sites allow you to divide the recipes into a certain amount of servings, which is most convenient in making meals for 1-2 people.

Juicing

Chances are you have heard of juicing with its growing popularity. Juicing is the process of extracting juice from plant tissues such as fruits and vegetables. Currently, there is debate about whether there is a benefit to juicing over eating fruits and vegetables.

Fruits and vegetables offer a variety of nutrients, from vitamins A & C, which help with eye and immune health, to antioxidants, which help lower the risks of diseases such as cancer. Those who choose juicing say it is better than eating fruits and vegetables because you can drink more vegetables than you can eat, and that juicing allows your body to more easily absorb the vitamins and antioxidants extracted from fresh fruits and vegetables. While there are undoubtedly benefits to including fruits and vegetables to your diet; the research shows they are not necessarily better in the form of juice.

While a pure juicing diet may not be a completely balanced diet, any form of fruits and vegetables is better than not including them in your diet. Whether you choose to juice, eat canned, fresh, or frozen fruits and vegetables, you will still get some of the nutrients you need as part of a healthy diet.

Red Meat vs White Meat Nutrition

Generally speaking, people think of red meat as less healthful than white meat because of the current research. Higher red meat consumption is linked to increased health risk of diabetes, heart disease and weight gain.

A few nutrients, such as heme iron, total fat and cholesterol are not always predictable in white vs red meat.

Iron is higher in white meats, like clams, turkey legs, and ground turkey, along with the red meats, like ground bison, ground beef, ground lamb, and flank steak. Iron is a necessary nutrient to transport oxygen to your body.

Total fat is higher in white meats, like chicken nuggets, ground turkey, and salmon, along with the red meats, such as ground lamb and ground beef. Eating a diet higher in fattier foods increases your risk for heart disease and other health conditions.

Cholesterol is high in white meats, such as shrimp, ground turkey, chicken breast, and turkey legs, along with the red meats, like ground lamb and ground beef. Similar to a diet high in fat, eating a high cholesterol diet can cause an increased risk of heart disease, weight gain, and other health conditions.

Pork tenderloin, flank steak, and ground bison are some of the leanest red meats, while clams, tuna, and chicken breast are a few of the leanest white meats.

When it comes to red meat and white meat, moderation again will be your most healthful option. There are many benefits to eating both red meats and white meats but keep it to appropriate portion sizes. Most often 3 oz of meat is the correct serving size. Think of the size of a deck of cards when serving your meat.

Picking a Multivitamin

Chances are your diet is not completely balanced in the necessary
vitamins and minerals for health. A multivitamin becomes important in
these cases to cover your bases.

A basic multivitamin is all you need unless you fall into a group with
special vitamin and mineral requirements. Women who are or are trying
to become pregnant should take a prenatal supplement because it has
higher amounts of folic acid, iron, and calcium. Men and women over 50
will benefit from a "seniors" vitamin that has extra vitamin D,
calcium, and vitamin B12.

The highest-quality products tend to be store brands from major
chains, like Target and Wal-mart, or big-name companies, such as One A
Day, Vitamin World, and Centrum. There are plenty of vitamins to
choose from so make sure to do your research before you reach the
store.

Diet-Friendly Kitchen

Clean kitchen.
Always having a clean kitchen makes cooking at home seem more inviting than eating out. This is not just for the kitchen, but also keeping pots and dishes organized and ready to use can be beneficial. It is more motivating to make a dinner at home if everything is ready to go rather than overwhelming with a messy table and pile of dishes awaiting you. Of course, you still have to cook a healthy meal for a clean kitchen to work to your diet's advantage.

Make healthy snacks readily available. 
Having fresh fruits and vegetables in a bowl in the center of your table makes it more likely for you snack on healthier foods. Also have healthy snacks in your cabinets. Keep the fattier and saltier snacks on the top shelf  or leave them off the grocery list.

Keep water in the refrigerator.
You've probably heard some of the popular diet tricks: drink a cup of water before a meal, drink water with a meal to help you fill up, and water should be your main beverage everyday. Keeping water in the refrigerator in a pitcher or cup is one way to increase your water consumption. Many people believe water is more appetizing when it is very cold. Interesting, drinking water helps in weight loss because many times we think we are hungry, we are actually just thirsty.

Losing or maintaining weight takes many lifestyle changes and starting in the kitchen is one easy way to start your diet.

Variety in Protein

Interestingly, there is a gender difference when it comes to food cravings. It becomes pretty apparent when talking to men and women about their favorite foods. Men crave protein foods while women prefer carbohydrates. Because of this preference difference, women tend to have a harder time meeting their protein needs than men.

Variety is key. Beans, peas, nuts, soy, and meats are all good protein sources. By interchanging your main dishes with these foods, it can be easier to get the protein you need for your body to work most efficiently. 

Incorporating plant proteins into your diet are beneficial because they are low in saturated fat. Trying dishes with beans, peas, nuts, soy, and seeds, is one way to increase protein and fiber intake.

When choosing meats at the grocery store, remember that loin and round = lean. Choosing ground round, sirloin, or tenderloin are going to be your leanest choices in the meat department. Getting 90% ground beef is another great choice.

Chicken and seafood tend to be leaner meat choices. However, cooking method can help or hurt you here. Baking, broiling, roasting, and grilling are always healthier cooking methods than frying. Seafood is recommended twice a week. 

Eggs are another great protein source. Despite the cholesterol in the egg, they are still an excellent food and can be incorporated into your diet in moderation without an increased risk of heart disease.

Protein requirements are different for each person. Schedule an appointment with a dietitian in your area to determine the appropriate amount of protein for you.

A Valentine Salad

It is hard to go wrong with a salad. However, you need to be mindful of calories when making salads. Calories can add up quickly when using dressings and cheeses. When ordering a salad from a restaurant, always ask for the dressing on the side. When making your own salads at home, try using reduced fat or light dressings. Many of them have comparable tastes to their full-fat counterparts. Below is a great salad recipe that is quick and easy:

Strawberry Spinach Salad

Ingredients: 
1 bunch spinach, rinsed and torn into bite-size pieces
2 cups sliced strawberries
1/4 cup vegetable oil
2 tablespoons white wine vinegar
1/4 cup white sugar
1/8 teaspoon paprika
1 tablespoon sesame seeds
1-1/2 teaspoons poppy seeds

Directions:
1. In a large bowl, toss together the spinach and strawberries.
2. In a medium bowl, whisk together the oil, vinegar, sugar, paprika, sesame seeds, and poppy seeds. Pour over the spinach and strawberries, and toss to coat.

Social Networking + Health Goals

Use your social network! Post it, tweet it, blog about it. Making your goals known to family and friends is one easy way to keep motivation high. By putting your health goals out there, it adds the factor of accountability, and it allows for encouragement and support. You may find you have similar goals as a friend. Take advantage of this, and you may be pleasantly surprised how much easier those goals are to reach with that extra support.

For the convenience of patients, our dietitian has started working evening hours every Wednesday. If you have a busy schedule during the day, this may be a good opportunity for you to make an appointment without having to do a lot of rearranging. Call our office at 573-447-4400 if you would like an evening appointment.

Couscous Fruit Salad

Eating healthy becomes easier when you have fun, new ways of mixing foods in recipes. Plain fruits and vegetables can become boring quickly; by incorporating them into new recipes, you keep eating healthy fresh and exciting. I constantly look for new recipes for this reason. This one in particular adds flavors to fruit and couscous to give an exciting finished product. It is also a healthy heart recipe, which is most appropriate for the month of February. 

Ingredients

2 tablespoons extra-virgin olive oil
2 tablespoons orange juice
1 tablespoon cider vinegar
1/4 teaspoon salt
1/4 teaspoon freshly ground pepper
2 cups cooked whole-wheat couscous
1 cup chopped nectarine
1 cup mixed fresh berries, like blueberries and raspberries

Cooking Instructions

Whisk oil, orange juice, vinegar, salt and pepper in a large bowl. Add cooked couscous, nectarines, and berries; gently toss to combine. 

Fitting Exercise into a Busy Schedule

Getting regular physical activity is easier said than done. Many people have busy schedules, and this is where priority comes into play. If you make exercise a priority, you are more likely to engage in it than someone who has not. Whether it be because you know of the health benefits or because you enjoy exercising, regular physical activity will bring positive benefits, either physical, mental or emotional. 

Physical activity does not have to all be done at the same time in your day. Short periods of exercise have been found to be just as beneficial than if you had gone to the gym for 30 minutes to 1 hour. This means using the stairs, taking walks on coffee breaks, and doing a few jumping jacks here and a few there, add up. You can wake up 15 minutes early to go on a short run or walk. You can set 15 minutes aside before bedtime to do some stretching. If you typically watch television each night, use that time to get some exercise. If you have free hand weights at home, use them. If you have a treadmill or elliptical, use it during this time. If you do not enjoy physical activity, doing an activity at the same time that you do enjoy will help pass the time. 

Take pictures on a walk, hike with a friend, walk briskly while shopping at the mall. Everything counts. 

Heart-Check Mark

Heart disease is the number one killer of Americans so it is an important topic to discuss. Looking for the American Heart Association's Heart-Check mark on food packaging in the grocery store is a great way to eat a heart healthy diet. 

To be certified, the product has to meet certain requirements for specific nutrients per serving:

Total Fat: Less than 6.5 g
Saturated Fat: 1 g or less and 15% or less calories from saturated fat
Trans Fat: Less than 0.5 g (and label serving)
Cholesterol: 20 mg or less
Sodium: 480 mg or less (also per label serving)
Beneficial Nutrients: 10% or more of the Daily Value of 1 of 6 nutrients (vitamin A, vitamin C, iron, calcium, protein or dietary fiber)

Following a heart healthy diet helps reduce cholesterol, blood pressure, triglycerides and even helps aid in weight loss. Below are the list of dietary and lifestyle changes needed for ideal heart health.

1. Eat a diet rich in fruits and vegetables.
2. Choose whole grain foods that are high in fiber. 
3. Limit saturated fat, cholesterol, trans fat by eating lean meats and choose fat-free and low-fat dairy products.
4. Minimize added sugar in foods and beverages.
5. If you do drink alcohol, drink in moderation.
6. Choose low sodium foods and minimize added salt to foods.

Nut Butters & Food Allergies

Typical questions from patients with food allergies are What can I eat? and What are healthy substitutes of my food allergen? Peanut allergy is a common allergy, and luckily, the options are broadening. Health markets and sections of grocery stores are dedicated to foods for those with intolerances and allergies. Nutrition411.com has a very comprehensive, yet easy to understand chart on their website of nutrition facts of peanut butter and other nut butters, which I have copied below for your convenience. Calories and protein in each of the nut butters are comparable and are all a good source of protein.

2 Tbsp Serving Size	Calories	Total Fat (g)	Saturated Fat (g)	Protein (g)	Carbohydrate (g)	Sodium (mg)
Peanut Butter Regular Creamy Peanut Butter	190	16	2.5	7	8	140
Almond Butter Natural Raw Almond Butter	195	16	1	7	6	0
Walnut Butter Organic Raw Walnut Butter	205	19	2	5	4	0
Cashew Butter Cashew Butter	160	14	3	5	8	0
Hazelnut Spread Nutella®	200	11	3.5	3	22	15
Sunflower Seed Butter SunButter® Natural No-Stir Creamy	200	16	2	7	7	120
PB2 Powdered Peanut Butter	45	1.5	0	5	5	94
Better’n Peanut Butter—  Regular Creamy	100	2	0	4	13	190

http://www.nutrition411.com/education-materials/shopping-lists/item/28931-nut-butter-comparison

Whole Grain Products

Eating at least 3 servings of whole grains per day is recommended by nutrition experts. Everywhere you look at the grocery store, you see products labeled whole wheat and whole grain. You may be surprised to find out many of them are not true whole grain products. And no, the manufacturers of the products are not considered in the wrong. If a product does not state 100% whole grain or 100% whole wheat, they are not providing a false claim.

Whole grains are beneficial because they contain all the nutrients of the grain, including fiber. Whole grains are less processed than their enriched grain counterparts. 

How can you tell if a product is truly whole grain? Look for "whole" as the first ingredient listed on the label, or "100 percent whole grain" in the title of the product. 

Some examples of whole grain products are: Cheerios, Kellogg's Mini-Wheats, General Mills Wheat Chex, Oatmeal, triscuits, popcorn and breads, rice, and pastas labeled 100% whole grain.

Being a smart shopper is necessary when labels can be deceiving. 

National Weight Control Registry

As we continue to move closer to the end of the challenge, I want to introduce you to a website dedicated to long-term weight loss and maintenance. You may or may not be familiar with it. The National Weight Control Registry is found at http://www.nwcr.ws/ The site is a compilation of weight loss stories and research findings on those individuals who are a part of the registry.

There is a lot of important information to take away from the site, like what helped others be most successful in their weight loss attempts. Some interesting statistics on those who lost weight and have kept it off:

78% eat breakfast every day.
75% weigh themselves at least once a week.
62% watch less than 10 hours of TV per week.
90% exercise, on average, about 1 hour per day.

Little changes to your lifestyle habits have proven to go a long way. Eating breakfast everyday may not seem like a difficult task but you have to plan. You may have to wake up early each day. You may have to go grocery shopping to buy healthy breakfast foods you will enjoy. Planning ahead is one of the most important things you can fit into your schedule. Those little changes all add up!

Energy Boosting Foods

I often get questions about energy boosting foods and what can help battle against fatigue and chronic low energy. A balanced diet can do wonders in these situations but also focusing on certain foods can be beneficial.

Eating nutrient dense foods is one simple way to increase energy throughout your day. Regularly getting servings of vegetables, fruits, and nuts can go a long way. These foods act as more effective fuel sources than desserts, sodas, or fried foods. Using these foods as your main snacks will help provide you with energy rather than feeding your fatigue.

Antioxidants are in another great source of energy boosting foods. Antioxidants are in a variety of foods, such as berries, dark chocolate, nuts, and beans. Increasing water intake, getting regularly physical activity and eating every 4-5 hours are other examples of energy boosting tips. 

Chronic fatigue is often easily treatable. Take a look at your eating habits and activity level. We can always make improvements so make a positive change today, whether it be eat another serving of fruit a day or spend 15 minutes each morning exercising. Everything counts.

Cast Iron Cookware

Cast iron is a popular cookware because it distributes heat very well and is non-toxic. Cast iron has many uses from on the stove top to in the oven and is a great tool for healthy cooking.

A properly seasoned cast iron pan is non-stick and is a way to cut added fat when cooking. Cooking foods in cast iron cookware can increase the amount of non-heme iron in foods, which is unknown by many. Cast iron skillets can provide a source of iron in your diet, a nutrient required to carry oxygen in your blood.

Uses for cast-iron cookware are numerous from sauteing vegetables to baking cornbread and roasting meat. Next time you are looking for cookware, take a look at cast-iron. It has quite a few benefits.

Healthy Drinks

Choosing a healthy drink can be very beneficial. A beverage can help provide necessary nutrients but it can also provide empty calories. For this reason, knowing your healthier drink options becomes increasingly important in terms of weight management and general health.

Green Tea: 0 calories

The Benefit: Helps reduce the risk of osteoporosis, cancer, heart disease, and cavities. Green tea is rich in flavonoids and polyphenols, natural antioxidants that may protect cells from cancer-causing substances and inhibit tumor growth by neutralizing free radicals in the body.

Reduced-Fat Milk: 120 calories for 8 oz

The Benefit: Helps protect against osteoporosis and curbs appetite. It helps you stay full longer because of its protein content. It also stabilizes blood sugar, so you're less susceptible to cravings. Milk is an excellent source of calcium because it also contains vitamin D, which is needed for maximum calcium absorption.

Soy Milk: 80 calories for 8 oz

The Benefit: Lowers the risk of heart disease. Soy milk contains soluble fiber and soy protein, which lower LDL (bad) cholesterol levels and triglycerides, reducing the risk of cardiovascular disease. 

Low-Sodium Tomato Juice: 30 calories for 6 oz

The Benefit: May protect against numerous cancers. Processed tomato products are the richest source of the antioxidant lycopene, which has been associated with a reduced risk of several cancers and cardiovascular disease.

This is just a brief, shortened list of healthy drinks. There are many more, and remember water is always a great beverage choice. Do your research and always read nutrition labels carefully.

Food & Activity Record Example

Tracking food intake is one of the most beneficial tools in losing and maintaining weight, along with regular visits to a registered dietitian for accountability. These seem easy but can go a long way. Below I have provided you with a useful food and activity record that you can print and use for your own purposes. 

Food and Activity Record

Food:

Day	Time	Location	Food/Drink	Amount	Alone or With Someone	Activity & Mood

Water:  ▜  ▜  ▜  ▜  ▜  ▜  ▜  ▜

Fruits & Vegetables:  ▜  ▜  ▜  ▜  ▜  ▜

Activity:

Activity	Duration