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.