RDsWeighIn

Gluten Free in the news

Recently, a popular TV personality wrote a book about the gluten-free diet. She is advocating
it's use for losing weight for people who don't need to follow the diet because of celiac disease and also
recognizes that people with celiac disease must follow the diet.

This book has caused some discomfort with some RDs who want to make sure the
message is that the diet is the only treatment for people with celiac disease.
It's not a fad or a trend.

What is gluten? It's the protein found in wheat, barley, and rye. Recently, it was found that 1:133 people in the U.S cannot tolerate gluten. However, for every person who knows this, 89 don't. Many people have unexplained symptoms such as stomach discomfort, gas, and bloating. Yet some people have other  symptoms such as infertility, anemia, or neurological issues.

That said, as an RD who works in a gluten-free store, I interact daily with people
who have celiac disease and with other people who are trying a gluten-free diet because
they believe they feel better without gluten in their diet. People who don't need to follow the diet for medical reaons will consume gluten at times when they eat out, or attend a reception.

Bottom line, the "wanna be gluten free by choice" people may be making healthier food choices than prior to being gluten-free. Following a gluten-free diet for weight loss is not the magic weight loss solution that many people long to find.Many people who follow the gluten free diet struggle with gaining weight because there are so many gluten free products available in the marketplace.

Kentucky "UNfried" Chicken...Really?

Yes, it’s true! KFC is declaring today, April 27 as “UNFry Day” and to commemorate the day, KFC is offering a free taste of its new grilled chicken.

After all, McDonald’s®, Burger King® and Wendy’s®, three major fast food chains, have already proven that catering to their customers desire to eat healthy pays off.

KFC President Roger Eaton says KGC (G as in grilled) “showcases our commitment to meeting our customers’ ever changing needs.” Well, the grilled addition may be more about the Colonel’s bottom line than anything else. But the good news remains – you now have healthier options.

The KGC will provide between 70 to 180 calories and 4 to 9 grams of fat depending on the piece. Compare that to the original KFC providing between 110 to a whopping 490 calories and 7 to 31grams of fat depending on the piece.

I think we all can agree that nothing beats a good home cooked meal. But there are those occasions when you will have, what I call – “a dietary indiscretion.” After all, no one is perfect. So, aim for more good days then bad and choose your fast food wisely.

Following these 8 simple tips will lessen the negative impact of your “dietary indiscretions.”

 

1.      Watch your portion - steer clear of larger portions: “super size,” “deluxe,” “hungry man,” all translate to more calories than you’ll ever need.

 

2.      Avoid foods described as “fried,” “crispy,” “batter dipped,” or “extra crispy.” Think about it. What makes food “crispy?” Lots of bad for you fat!

 

3.      Quench your thirst with a bottle of water instead of sugary soft drinks like soda, sweetened ice-tea, or lemonade.

 

4.      Skip the fries and onion rings. Opt for a side salad instead. But don’t be fooled – the salad dressing could be a land mine! So, choose “light” or “reduced fat” salad dressing.

 

5.      Choose chicken breast instead of wings. The wings are the fattiest part of the chicken – even if they’re grilled.

 

6.      Have it your way!  Ask for extra lettuce and tomato. Tell them to hold the bacon and mayo.

 

7.      Just say “no” to the apple pie or cookies. Choose fresh fruit or a fruit cup packed in water instead.

 

8.      Finally, slow down, chew and enjoy how tasty eating healthy can be.

                                                                                               

 Bon Appétit!

 

 

Michelle Obama is digging in!

 

Last week, a new beginning took place on the White House lawn – under the direction of First Lady Michelle Obama, the first White House garden since World War II was planned.  Here is a link to the garden layout from the White House blog. 

To up the cool factor even more, Mrs. Obama helped to break ground alongside kids from the Washington Bancroft Elementary School.  Wait, there’s more – the plans for the harvest are to use it for the needs of the White House family and guests, but also to provide some of the fresh produce to a local soup kitchen. 

One of the reasons Mrs. Obama gives for her interest in having a White House garden is simply because she is a mom, interested in nutrition for her kids.  She believes in the importance of fresh produce, and has found that her

girls are more likely to eat fresh vegetables when they taste good – such as when they come straight from the garden. 

Gardening with children can be a powerful nutrition lesson.   Kids get to learn where food comes from, how to grow it properly, and best of all – kids tend to eat (or at least try) what they grow!  The National Gardening Association,

which provides support to community and school gardening programs, identified other great benefits kids gain from gardening.  They surveyed garden program leaders, and found that the leaders saw the kids improve in the following characteristics (click here to visit the full report): 

94% environmental attitudes
90% self-confidence
90% social skills
86% attitude towards school
84% community spirit
81% leadership skills
78% volunteerism
69% nutritional attitudes
67% scholastic achievement
63% motor skills

Starting a garden with a child does not have to be a huge project, or cost a lot of money.  There are plenty of resources out there - on the internet, your local library, or your local community extension program.  The point is to get out there, start digging in the dirt, and see what you can grow together! 

ADA at NASDAQ Opening Bell

In honor of National Nutrition Month, ADA President Martin M. Yadrick rang the opening bell on NASDAQ this morning.  He was joined by a number of ADA members who live in the New York area.

To view the full event video, go to the NASDAQ Web site.

© 2009, The NASDAQ OMX Group, Inc. Reprinted with permission.

National African American History Month - Eliminating Health Disparities

“...Can you tell me just

what is the answer

to keep Black women

from dying of breast cancer?

is there any way to get the message across

before any more lives

are senselessly lost?

 

Too few appointments

for mammograms

too few doctor visits

for all health exams

Sitting beside her in the hospital room

too many Black women are leaving too soon...

 

...Can you tell me why our elderly

find staying alive

difficult past the age of sixty-five?

With this gap in death rates

we should be displeased

Especially when the death

is from a preventable disease”

 

 

These provocative words were excerpted from “Leaving Too Soon,” a poem written by Dr. Rebera Foston, a board certified family physician, theologian and poet.

 

“Leaving Too Soon” was read at an African American History Month celebration where I was privileged to be a keynote speaker. The presider used the poem to raise the consciousness of the audience and propel the attendees to commit to better self care.

 

During National African American History Month, we honor and celebrate the contributions to our nation made by people of African descent. It is also a good time to acknowledge our responsibility as health care providers to work towards eliminating health disparities.

 

Despite great improvements in the overall health of the nation, health disparities remain widespread among African Americans and many are leaving too soon. In 2004, African Americans had the highest age-adjusted all-causes death rate of all races or ethnicities. In addition, African Americans had the highest age-adjusted death rate for heart disease, cancer, diabetes, and HIV/AIDS.

 

What You Can Do To Eliminate Health Disparities:

Nutrition Professionals

·        Provide culturally competent and linguistically appropriate care. Relevant educational materials should reflect the culture of the patient in terms or pictures, language, word usage and food.  Culturally sensitive educational materials also provide a source of empowerment for the individual and serve to shorten the cultural distance between the patient and health care provider.

·        Recognize barriers. African Americans cope with disease within a particular cultural context. Their approach to diet and exercise, their eating habits, their relations with care givers, even their spirituality and behavior patterns are unique - and all of that has an impact on how they approach their disease diagnosis and manage their health.

·        Assess patients understanding at the end of each visit or educational encounter. Ask the patient to tell you in his/her own words what advice he/she received and what actions will be taken at home to implement the advice.

·         Examine your own cultural competence. Cultural competence should be viewed as a process and not an endpoint. To examine your cultural competence and reflect on your experience, knowledge, and attitudes regarding culturally diverse populations go to http://erc.msh.org/ and click on The Provider's Guide to Quality & Culture, there you can take the Quality & Culture Quiz.

Individuals

·        Learn to trust your health care provider. It’s pretty common knowledge that Black people have a rather tenuous relationship with the health care system. But if you pull away from the help that is available to you – if you don’t learn to trust the people who are trying to provide care, then you’re condemning yourself to a continued history of poor health.

·        Assess your feelings. The first step is to go within to see if you can figure out the origin of your discomfort or mistrust. Have you always disliked doctors’ offices? Are you afraid of being diagnosed? Where did you pick up that fear? Are you haunted by stories of people who had bad experiences in the health-care system? If your fears and discomfort are getting in the way of seeking care, you may want to talk with your mental health counselor, your spiritual advisor or some other trusted person to help you face and overcome your fears.

·        Seek out health care providers that you resonate with. If you just don’t like or trust your doctor or dietitian, you’re less likely to make appointments, less likely to follow instructions, and less likely to feel comfortable asking questions or pursuing the information you need.

Culturally appropriate care will improve outcomes, increase patient satisfaction, improve communication, increase trust between patient and provider and reduce disparities in care related to race or ethnicity.

 

Don't Jump to Conclusions: Fruit is not the enemy!

Recently I was caught up in a barrage of media interviews relating to a research paper published in the Journal of Nutrition. The purpose of the research was to look at the outcome of what happens to fructose when it is digested, absorbed and metabolized in the body. The study subjects drank a high dose of fructose-glucose mixture (about 42-65 grams of fructose plus 20+ grams of glucose) or a high dose of glucose only (about 80 grams glucose).  They concluded that the fructose mixture caused the study subjects to create more triglycerides (a type of fat) than the glucose only.  This conclusion certainly makes sense and other research supports it. I was not surprised by this outcome.

So what's the problem? The problem is that when this information was reported in the media, somehow the study became about the evils of high fructose corn syrup (HFCS). A flurry of blogs and comments to blogs soon followed full of misinformation and misunderstanding of what the study truly represented in addition to some very strong oppinions about the food industries use of HFCS. The study said nothing about HFCS, so we can not say for certain from this study that a high dose of HFCS would have the same result. Nor did the study conclude that there were ill effects as a result of the fructose. Another problem is that some misread the results and concluded that naturally occurring fructose in fruit would cause fat gain.  For a little perspective, 1 cup of sliced strawberries has only 4 grams of fructose in comparison to the 42-65 grams fed to people in the study.  I have yet to see a client who gained excess body fat from eating too much fruit and I would be hard pressed to find any scientific research that shows people who eat too much fruit have too much body fat and metabolic syndrome.

Those quick to jump to conclusions and put their 2-cents in lead to the rapid spread of nutrition misinformation.  The most we can conclude from this study is that if you have a high intake of fructose only, then you will have a rapid conversion of that fructose to triglycerides.

The position of the American Dietetic Association states that the total diet or overall pattern of food eaten is what counts most for promoting health. Not a single food or nutrient. This study investigated a single nutrient.  It did not take into account what might happen if fiber, protein, fat or other nutrients were available with the fructose.  When we eat, our food comes with a combination of nutrients which each effect the way the food will be used by the body.

Bottom line, keep your common sense about you and take reports of a single study on a single nutrient with a grain of fructose. And I will continue to enjoy my fructose found naturally in whole fresh fruits. love.

Healthy Airlines Call for Healthy Weight

With all the anxiety over high gasoline prices and airfares,what if America stepped away from the plate, reduced weight and saved the airlines? Flights are doing away with pillows, blankets and movies just to save a few hundred pounds. Imagine the impact if passengers helped by decreasing their weight by 5 to 10 percent if they have a body mass index (BMI)  over 25.

Do the math: On a recent Chicago to Portland flight I found that the Boeing 757 held 182 passengers. Assuming 64 percent were overweight or obese according to the Centers for Disease Control,a simple reduction of an average 10 pounds per passenger would lighten the load by 1,820 pounds.

Yes, there were people on that flight who didn' t need to lose 10 pounds. However, there were far more who could stand to lose 20 pounds, and there were plenty of people who packed enough extra weight

who could lighten up even more. Instead of carbon offset, how about airline weight offset?

Want more bang for your buck? Think of the benefits to the struggling health care dollar since a weight loss of 5 to 10 percent has been shown to have health benefits.

Lose weight, save the airlines...Lose weight, reduce health-care costs.

Need help losing and keeping that weight off? Contact a registered dietitian, who has the knowledge and experience to personalize a plan for your success. See www.eatright.org.

Let's do our part.

The Voice & Face of ADA

I remember back to 1982, when the Spokesperson (formally “Ambassador”) Program came into existence. The thought of being quoted in newspapers and magazines (websites didn’t exist) and appearing on television thrilled me. Nevertheless, the responsibility of representing the American Dietetic Association frightened me. I then put a shine on my communications skills and went on to work with the media over the next 25 years. During that period, I took countless media training sessions. I knew how to bridge statements, I knew how to dress, and I knew how to formulate sound bites. What I didn’t know, however, is just how much I didn’t know! Then, five years ago, I took the plunge and became an ADA Spokesperson and I learned how to work with the media on a level that I had never been exposed to before. The caliber of ADA’s media training and the hand-holding guidance from their Public Relations team were incomparable. Through this program, my knowledge as a registered dietitian and my expertise as a credible source of information has not only improved my proficiency in working with the media, but it also enhanced the techniques I use when counseling patients. Each interview has helped me collect my thoughts about a subject and carefully evaluate how to get my message across in a succinct, show-stopping fashion. At the same time, I also feel a greater sense of responsibility to ADA in representing their “voice and face” and to my peers in setting a good example. (Yes, it’s pressure…but it’s also exciting!) And something else happened to me when I became a Spokesperson: I had been an RD since 1979 and never met an ADA President, never got involved in ADA policy making, and rarely took interest what the organization stood for. ADA was sort of “hypothetical” to me. My life as a spokesperson has helped me to meet (and enjoy the company of) five presidents and their boards, a CEO, and a myriad of staff members, all of whom I respect and I feel free to express my opinions to. ADA, because of the spokesperson program, has finally become my organization.

For a list of requirements and for further information about the program, just click on the following link: http://www.eatright.org/cps/rde/xchg/ada/hs.xsl/media_7260_ENU_HTML.htm. So the next time you see an announcement from our Public Relations Department asking you if you’re interesting in becoming a Spokesperson from your State … be confident and apply for a position that will enrich and change your life as well as the lives of the millions of people in your audience!

10 Tips for Eating Soulfully and Healthfully with Diabetes

According to the Centers for Disease Control and Prevention (CDC) report released yesterday (June 24, 2008) almost 24 million people in the United States have diabetes. That represents an increase of more than 3 million people in the last two years. In addition to the 24 million people with diabetes there are 57 million people estimated to have pre-diabetes, a condition that puts people at increased risk for diabetes.

For those recently diagnosed as having diabetes, or for those who have pre-diabetes or a family history that may contribute to developing diabetes, changing eating habits can be the most challenging aspect of diabetes self-management--particularly for those who eat foods popular in the American South and the Caribbean.

Every day there are difficult choices to make that will affect an individual's blood glucose (sugar) levels and their health. People hate to be told to stay away from sugar, or just eat smaller portions. It can be  really difficult and frustrating. But the good news is that diabetes can be more manageable if these Tips are followed:

1. Buy more fresh fruits and vegetables. Fresh peaches, mangos, papaya, pineapple or oranges all contain fiber, vitamins and minerals and can satisfy your sweet tooth. If you have diabetes, limit fruit to no more than three to four servings daily.
2. Increase fiber by choosing whole grain breads and cereals. Eat at least three servings of whole-grain products per day. Brown rice, buckwheat, oatmeal, whole-wheat bread and, of course, corn bread are good sources of fiber.
3. Eat more poultry and fish. Try lean ground poultry instead of ground beef.  Fish contain healthy oils, so choose fish frequently instead of meat.  Dry fry your favorites instead of deep-frying. Love catfish? Try the Cornmeal-Crusted Catfish recipe.
4. Remove skin and fat from poultry and meats before cooking. Avoid high cooking temperatures or searing meat. High heat locks in the fat. Moderate cooking temperatures help to reduce the fat.
5. Use low fat cooking methods. Broil, stir fry or grill food instead of frying. When eating out, avoid foods described as buttery, batter dipped, crispy, with gravy or with cheese sauce.
6. Get rid of the salt pork. Try seasoning greens with smoked turkey, low-salt chicken or vegetable stock instead of salt pork.
7. Use less salt, more pepper, herbs and seasoning. Eating less salt helps control high blood pressure. Read the nutrition facts label and choose foods with less than 5 percent daily value for sodium.
8. Slow down and chew. Eating slowly can actually help you eat less and loose weight. Put your knife and fork down between each bite and chew your food at least 20 times before swallowing.
9. Eat the correct amount of food. Not weighing and measuring your food? Try the plate method. Make 1/4 of your plate whole grains, 1/4 or your plate protein (fish, poultry or meat) and fill the other half with non starchy vegetables.
10. Practice mindful eating. Take time to look at what you're eating. Notice the colors, textures and aroma of the food. How does this food fit into your meal plan? Notice the portions. Finally, think about how hungry you are. Now decide how much you really need and enjoy!

Don't try to make these changes all at once, and don't be discouraged if you can't follow all the tips all the time. Small gradual changes work best and tend to last. Aim to follow one tip each week until the list has been mastered. Start today toward the goal of eating soulfully and healthfully to control and possibly prevent diabetes.

Cornmeal-Crusted Catfish (Serves 4)

• 1 pound catfish filets
• 1/2 cup cornmeal
• 4 tbs. crushed pecans
• 1 tsp. paprika
• 1 1/2 tsp. garlic powder
• 2 tsp. minced onion
• 12 tsp. pepper
• 1 tsp. salt
• 3 tbs. light mayonnaise
• 2 tbs. apricot preserves
• Cooking spray.

1. Mix together cornmeal, crushed pecans, paprika, garlic powder, onion, pepper and salt and lightly toast in a skillet.
2. Mix together mayonnaise and apricot preserves and smear on catfish.
3. Press spices completely into catfish.
4. Spray a skillet with cooking spray and heat until hot, then lower flame and continue to heat.
5. Place catfish in hot skillet and brown on one side.
6. Carefully turn and brown other side.

Nutrient information: 230 calories, 18 grams protein, 23 grams carbohydrate, 6.6 grams fat, 61 milligrams, cholesterol, 718 milligrams sodium.

When A Trend is No Longer a Trend...

It seems the world is trending towards ethical eating, going green and sustainable systems.  Your company is going green. Government agencies are going green.  What's really good is...this “trend” is here to stay.  It will become part of everyday life as we collectively create a more sustainable environment.

It’s clear that corporations and other large entities can make a big impact by changing some of their practices to more environmentally friendly ones.  However, we can make a difference on an individual level too. Here are a few ideas to get you started:

-          Eat locally grown and raised foods.  There are several advantages to eating what’s in season including better flavor and cost savings.  However, eating locally grown produce can also decrease the number of miles food must travel to get to you.  This reduces fuel use and emissions. Explore farmer’s markets and Community Supported Agriculture (CSAs) in your area at www.localharvest.org/csa/.

-          Consider organic. Organic farming may help keep soil fertile, reduce erosion and ultimately improve the nutrient content of our food.  Find out more about organic foods and the National Organic Program at http://www.ams.usda.gov/nop/indexIE.htm.

-          Plant a garden.  You’ll get more than tomatoes from this effort.  This is a great opportunity teach your children the concept of sustainability, to share and swap with neighbors or even create a community garden.

-          Cook foods quickly.  This saves energy and a little time in the kitchen.

o        Chop foods into smaller pieces to allow them to cook faster.

o        Use quick cooking methods like stir frying, pressure cooking and microwaving to prepare meals.

o        Keep lids and oven doors closed to avoid heat loss while cooking.

-          Conserve water. 

o        Run the dishwasher only when it’s full.

o        Defrost foods in the refrigerator instead of under running water.

-          Bring Your Own BAG. Stopping short of a ban, last week the New York City Council passed a bill to require large retailers to recycle plastic bags (City Council Passes Bill for Recycling Plastic Bags ). Next time you go shopping take a cloth bag with you instead of using the store’s paper or plastic carry out bags. What an easy way to decrease your ecological footprint!

-          Plan to shop.  Plan shopping trips in combination with other errands to minimize fuel use. You might even ask if your neighbor needs anything before you go.  When you just need to pick up a few items, take your shopping bag and bike or walk to a nearby store instead of driving.

-          Recycle. Participate in your city’s program to recycle glass, metal, plastic, cardboard and more.  Often it just takes a phone call to your local municipal services department to get started.  Look around the exits of your supermarket. There may be recycling bins for all of the plastic shopping bags you’ve been accumulating under the sink.  Drop these off next time you go to the supermarket.

-          Reduce waste.  Minimize food waste by purchasing only what you know you’ll eat.  This may mean switching to frozen instead of fresh produce if you usually end up with wilted greens in your refrigerator crisper.  One study suggests the average family of four throws away as much as $590 in food waste every year!  The EPA estimates that in 2006, the average person produced 4.6 pounds of trash and garbage waste daily.  Here are a few ways to lower your contribution.

o        Bring your mug to work for your morning coffee.

o        Use cloth napkins at home.

o        Use cloth towels versus paper towels to clean up the kitchen and around the house.

o        Buy larger containers of the foods you eat most often – yogurt, rice and oatmeal are just a few.

o        Purchase foods with less packaging.

o        Reuse containers when possible and when it’s safe to do so.

Want more? Visit these websites for more on how you can help conserve natural resources and support sustainable food systems:

Food Routes – Information on buying locally

Local Harvest - Find Community Supported Agriculture in your area

www.nal.usda.gov/afsic/pubs/csa/csa.shtml - Clearinghouse on all things CSA

My Ecological Footprint – Determine your ecological footprint

Farmer's Market Directory - Find a farmer’s market in your area