The 2010 U.S. Dietary Guidelines Are Here!

The U.S. Department of Agriculture (USDA) and the U.S. Department of Health and Human Services (HHS) recently released the Dietary Guidelines for Americans, 2010. The document is intended to help people sift through the complex and overwhelming nutrition information (and misinformation) that is so widely available these days. The main focus is on choosing nutrient-dense, or as I like to call them, “bang for your buck” foods, and limiting the higher-calorie, less healthful foods.

Here are some highlights:
*Eat more and colorful fruits and vegetables
*Limit saturated fat intake to no more than 10% of your total calories for the day by replacing them with mono- and polyunsaturated fats
*Limit foods with solid fats and added sugars
*Limit sodium to 2300 mg per day; 1500 mg if you are older than 51 years of age, are African American or have diabetes or kidney disease
*Increase physical activity and limit the amount of time you sit each day
*Increase your intake of whole grains by replacing refined grains with whole grains
*Achieve and maintain a healthy weight
*Choose a variety of protein foods, which include seafood, lean meat and poultry, eggs, beans and peas, soy products, and unsalted nuts and seeds

Source: DIETARY GUIDELINES FOR AMERICANS, 2010 Executive Summary
http://www.cnpp.usda.gov/dietaryguidelines.htm "

Schedule an appointment today to learn how to make small adjustments to your daily diet to incorporate these principles. It’s easier than you think!
http://ombecenter.com/contact

Lettuce, kale, and spinach, oh my!

June has arrived, and along with it the New England Farmer’s Market and CSA (community supported agriculture) season. I picked up my first week’s CSA share on Thursday and was delighted with the fresh baby spinach, mustard greens, kale, green onions, salad greens and bok choy. I can’t wait to see what next week’s box will hold!

Many of my clients have sworn off vegetables after being forced to sit at the dinner tables of their youth until they finished their vegetables. Others tell me they don’t like the taste of most vegetables. My suspicion is that many people haven’t had vegetables prepared well, so they think all vegetables taste terrible, bland and flavorless. I remember being served a vegetable medley at a local restaurant that consisted of frozen crinkle cut carrot slices, broccoli and cauliflower that were freezer-burned and overcooked until there was not a bit of flavor or texture left in them. I bet this is what my clients think vegetables are.

Perhaps this is the time for a disclaimer: I’m a foodie. I love good food, and I encourage my clients to eat good food. I believe vegetables are delicious and deserve a starring role at meals rather than being relegated to side dishes. I invite you to experiment with purchasing and preparing vegetables in a whole new way.

Start with your local farmer’s market – most of the produce there has been picked fresh that morning, and will be at the peak of its flavor. Overcooking or boiling vegetables causes them to lose a lot of flavor. Experiment with sautéing vegetables like broccoli, cauliflower, kale, chard or broccoli rabe with a small amount of olive or canola oil, chopped garlic or onion and a few shakes of crushed red pepper flakes (this is how Grandma Foresta cooked most of her veggies – all to rave reviews!). If the greens (broccoli rabe, chard or kale) are too bitter for your liking, boil them for a minute or two, then drain before sautéing. This will remove some of the bitter flavor components. You will lose some nutrients when you do this, but not as many as if you boiled for the entire cooking time. Consider saving the cooking water for a vegetable stock for later use.

Cook your vegetables until they are their brightest color – broccoli and green beans are done when they are bright green. If they’re olive green, they are overcooked and will have a different, and some say less pleasing, flavor. Carrots are done when they are bright orange. Cook vegetables longer if you prefer a softer finished product or have difficulty chewing harder vegetables.

Try adding fresh herbs for additional flavor and nutrients. Try fresh dill with carrots or cucumbers. Fresh basil is wonderful with fresh sliced tomatoes. Try marjoram, oregano or tarragon with green beans. Marjoram, rosemary or sage are delicious with summer squash. When using fresh herbs, add them toward the end of the cooking time. Dried herbs can be added earlier in cooking.

Check out this website for a directory of Massachusetts Farmer’s Markets to find the market nearest you!

www.mass.gov/agr/massgrown/farmers_markets.htm

Local Harvest can connect you with CSAs, farm stands and farmer’s markets in your area.

www.localharvest.org/

Consider a personalized farmer’s market tour for your own private guide to choosing produce, recipe ideas and health benefits of our area’s local fresh food. Call 617-447-2222 today to book your tour!

Mindful Eating From Field to Plate

Earlier blog posts of mine have focused on mindfulness during the act of eating – becoming aware of and honoring our hunger and fullness. Today I’d like to present two other areas of mindful eating for your consideration: being mindful of the journey the food took to get to us and all the people involved in that journey, and the effect of our food consumption on our planet.

Very few of us, if any, grow all of our own food these days. We are dependent on many people to bring us the food we eat every day. People grow, harvest, pack, ship, store, sell, prepare and serve our food to us every day. Hundreds of people are involved in this process. When you practice mindful eating, experiment with being mindful of the journey the food took to get to you, and all the people who helped make that possible. Make decisions about what you purchase based on how all of those people are treated and affected by this important work. Consider farmers exposed to antibiotics on a regular basis, or farm workers exposed to pesticides daily, and how this might impact their health and the health of their families. Consider how you treat your server when they bring your food or silverware. Do you thank them? Do you ignore them? Consider taking a moment to pause before you eat to consider the gift of nourishment, and give thanks in some way for that gift.

As we think about our own hunger and fullness, let us take a moment to think about all those who suffer from food insecurity and ongoing hunger. Consider becoming involved in your local food pantry or emergency feeding program or the Greater Boston Food Bank to help make sure our neighbors have enough to eat. Here are a couple of sites where you can help:
http://www.gbfb.org/
http://www.projectbread.org

Being mindful eaters also invites us to consider the manner in which our food is grown. I invite you to educate yourself on our industrialized food system by seeing such films as King Corn or Food, Inc, or reading books such as Michael Pollan’s The Omnivore’s Dilemma. Read about the environmental and nutritional impact of organically grown produce versus conventionally grown produce; or the differences between grass-fed cattle and corn-fed cattle; or the differences between cage-free chickens and their factory farm counterparts. Vote for your preference each time you go to the grocery store.

Nutrition From the Ground Up

Every March the American Dietetic Association spearheads National Nutrition Month ®, a program designed to educate the public on good nutrition and lifestyle habits. We also celebrated the third annual Registered Dietitian Day on March 10th. Registered dietitians are food and nutrition experts focusing on translating the science of nutrition into easy actions we can take to improve our diet and our health.

Many of my clients struggle with finding the time to prepare quick, tasty, healthy, satisfying meals on a budget. In honor of this year’s focus: Nutrition From the Ground Up, here are some tips to help you and your family stay healthy, without creating extra stress or a strain on your wallet.

Eat 2 servings of fruit every day. Add a handful of raisins or dried cranberries to your cereal in the morning. Have a piece of seasonal fruit when you get home from work to curb your hunger until dinner is ready.

Eat vegetables with lunch and dinner. Bring baby carrots or cherry tomatoes to have with your lunch instead of chips or cookies. Fill half your plate with vegetables at dinner. Frozen vegetables are a great alternative to fresh when you are pressed for time. You might consider preparing fresh vegetables in advance to freeze for use later.

Choose whole grains. Choose 100% whole grain bread, brown rice or whole wheat pasta. Try quinoa for a quick, easy, tasty side dish instead of rice or pasta. Try cooking your quinoa with vegetable or chicken broth instead of water for added flavor

Limit added salt and sugar. Use herbs, spices, garlic, onions, shallots, and vinegar to add flavor to your food without added salt. Choose fresh and frozen foods whenever possible. Drink water instead of soda or sweetened beverages. Consider drinking a cup of nonfat milk with your dinner for some added calcium and vitamin D.

Limit fast food. Most fast foods contain excess calories, fat, and sodium and don’t leave us feeling satisfied. Consider frozen vegetables, slow cooker meals, or preparing and freezing food in advance to reheat for dinner on a busy night.

When you eat, just eat. Turn off the TV, put down the book or magazine, and eat your meal. Taste every bite and savor the flavor. We tend to be satisfied with less when we eat in this way. Put on some soft music to create a special atmosphere.

Make a commitment to be more physically active. Try to accumulate at least 30 minutes of activity throughout the day. Pedometers are a great way to motivate you to take more steps each day.

Last and definitely my favorite…Enjoy Every Bite.

Schedule an appointment with me to learn how to make your diet healthier. Call 617-447-2222 today to receive 15% off initial consultations through the end of March.

Go Plain Nuts!

Nuts are nutritious foods full of heart-healthy mono-and polyunsaturated fat, fiber, protein, calcium, iron, vitamins A and E, phosphorus, potassium, iron, calcium and zinc, depending on the variety. Nuts can help manage blood pressure, blood sugar and can help keep our hearts healthy. The protein, fat, and fiber in nuts can help curb our appetite. Creators of the DASH diet recommend eating 1 oz of nuts or seeds 3-6 times per week. A little goes a long way, as a closed handful of nuts can provide around 200 calories. Most of us have to walk about 2 miles to burn that off! Such innocent looking things in the palm of your hand, but if you eat multiple handfuls, strap on the walking shoes!

Which brings me to a recent experience with peanuts I’d like to share. I generally purchase plain organic raw or roasted nuts, with the following ingredient lists:

Organic California Almonds
Ingredients: organic raw almonds

Organic Walnuts Light Halves and Pieces
Ingredients: organic walnuts

Organic Junior Mammoth Pecans Halves
Ingredients: organic pecans

One handful of these nuts with a piece of fruit or some raw vegetables is a satisfying and delicious snack.

One fateful day I ate what I have now named “heroin peanuts.” I was preparing some holiday treats that required peanuts. In the holiday craze I ran to the store and bought some name brand peanuts without checking out the label. This is unusual, as I generally stop to read the labels of every item that goes in my cart (and lots of items that get vetoed after I read the label!). I made the treats and grabbed a handful of these peanuts for a snack. They were delicious and left a wonderful flavor in my mouth which left me wanting more…and more…and more…

Before I knew it I had grabbed 4 or 5 handfuls of these addictive peanuts. When I realized what was happening, I just HAD to know what the heck was in these nuts that made me want to eat the whole jar?

Here is the ingredient list:
Dry Roasted Peanuts with Pure Sea Salt (editorial – the sea salt is surely the only pure thing in the jar!)
Ingredients: peanuts, contains 2% or less of: sea salt, sugar, cornstarch, monosodium glutamate (flavor enhancer), gelatin, torula yeast, corn syrup solids, paprika, onion and garlic powders, spices, natural flavor.

These are not nuts. These are snacks camouflaged as nuts drenched in sweeteners and flavor enhancers that drive us unconsciously to eat more. To boot, these snack nuts had 190 mg of sodium, where the raw natural nuts had 0-5 mg of sodium. With all that sodium, we might be tempted to down some soda or other high-calorie drink to satisfy our thirst. We can add another 2.5 miles of walking for every 20-oz bottle of soda or fruit juice we drink.

So what’s a poor nut-lover to do?

Here are some tips to help you enjoy your nuts:

1. Read labels – choose nuts with ingredients lists that say: “cashews” or “walnuts” or “pecans” and nothing else

2. Measure portions in advance to limit overeating these tasty little treats – a portion is generally 1 oz (if you have a food scale) or ¼ cup

3. Eat your 1 oz of nuts with fruit or vegetables – the fiber and water from the fruit and vegetables will help you feel satisfied. Plus, you’ll get some powerful nutrients to boost your immune system and keep your heart healthy.

4. Try seasoning nuts at home – there are lots of great recipes to add flavor without adding too many extra calories. Try this recipe for ideas.

10 Tips for a Happy, Guilt-free Holiday

1. Enjoy the season

Food is certainly more plentiful this time of year, especially foods we consider treats. Focus on other parts of the holiday that are special for you as well. Decorations, gift giving, time with family and friends, time off from work, snowball fights. Make special traditions that don’t center on food.

2. Practice mindful eating

The holidays bring thoughts of turkey, stuffing, pie, chocolate, and many other goodies. When choosing holiday foods, choose your favorites and savor every bite. Choose an amount of food that leaves you feeling comfortable rather than overfull. You can have more of your favorite foods whenever you feel hungry again, especially if you bring home leftovers!

3. Practice mindful drinking

Try choosing water, seltzer, flavored seltzer or tea rather than juice, soda, eggnog or alcoholic beverages. If you choose to drink alcoholic beverages, do so in moderation. They will contain calories, extra calories from mixers, and often lead to mindless eating. Notice what happens for you if you choose to drink alcohol and decide if this fits in with your overall health goals.

4. Be active

Exercise can help manage holiday stress, reduce appetite, and boost your immune system. Make a plan to be as active as possible, especially during the holidays.

5. Make a plan

Think about what you want your holiday to be like. Think about how you want to feel after you eat. Make a plan to make this feeling a reality.

6. Make vegetables the main event

If you are hosting holiday dinners, this will be easy. If you are a guest, consider making vegetables your contribution to the meal. They will help you feel full, give you lots of energy, and keep you well during this busy season.

7. Try healthier versions of your favorite recipes

There are many quick and easy low-fat holiday recipes online and in cookbooks. Try something new this year!

8. Just say “no” to food pushers

Make a plan for how you would like to feel after you eat. Think about the potential food pushers at your holiday and practice how you will respond to their attempts to get you to eat more than you would like. Try something like this, “That sweet potato pie is just delicious, but I’m too full to enjoy another bite. May I take some home so I can enjoy it again tomorrow?

9. Keep perspective

One meal will not make or break you. Gently refocus your energy on mindfulness if you overindulge.

10. Resist the temptation to diet after the holidays

Planning to diet in the new year often leads to overeating around the holidays. Plan on NOT dieting in the new year.

Boston Vegetarian Food Festival

If you are in Boston this weekend, check out the Vegetarian Food Festival!

http://bostonveg.org/foodfest/