Jill Weisenberger – Food & Nutrition Magazine https://foodandnutrition.org Award-winning magazine published by the Academy of Nutrition and Dietetics Wed, 14 Jul 2021 20:51:45 +0000 en-US hourly 1 https://foodandnutrition.org/wp-content/uploads/2017/04/cropped-Favicon-32x32.png Jill Weisenberger – Food & Nutrition Magazine https://foodandnutrition.org 32 32 Creamy Zucchini Soup https://foodandnutrition.org/blogs/stone-soup/creamy-zucchini-soup/ Wed, 04 Mar 2020 11:00:03 +0000 https://foodandnutrition.org/?p=25302 ]]> I’m always on the lookout for more fun ways to eat my veggies and encourage others to do the same. That’s where this delicious and fast creamy zucchini soup comes in!

Quick Creamy Zucchini SoupCreamy Zucchini Soup -

Serves 7

Ingredients

  • 1 tablespoon extra-virgin olive oil
  • 1 large yellow onion, diced
  • 2 garlic cloves, crushed
  • ¼ to ½ teaspoon kosher salt
  • ⅛ teaspoon coarse black pepper
  • 2 ½ pounds zucchini, unpeeled, cut lengthwise and sliced
  • 2 cups vegetable broth
  • ½ cup fresh basil leaves
  • 2 ½ ounces soft goat cheese, broken into several pieces
  • Additional herbs or flavored oil for garnish

Instructions

Heat oil in a large pot or Dutch oven over medium heat. Add onions and cook until soft, about 5 to 6 minutes, stirring frequently. Add garlic, salt and pepper and cook about 1 minute.

Add the zucchini and broth. Adjust the heat so the soup reaches a soft boil, cover and let cook for 10 minutes.

Remove the pot from the heat and add the basil and goat cheese. Using an immersion blender, puree the soup until smooth but thick. Taste and adjust salt and pepper. Garnish with thyme, additional basil or the herb of your choice. If desired, drizzle a little chili pepper oil on each serving.

Cooking Notes:

  • No worries if you don’t have an immersion blender (though I’d sure hate to be without mine). You can also puree the soup in a traditional blender. Do it in batches and be very careful transferring hot liquids.
]]> One Pot Unstuffed Cabbage https://foodandnutrition.org/blogs/stone-soup/one-pot-unstuffed-cabbage/ Wed, 08 Jan 2020 11:00:45 +0000 https://foodandnutrition.org/?p=24522 ]]> I enjoyed stuffed cabbage rolls as a kid, but unfortunately they’re time intensive – all that boiling and rolling cabbage leaves! I created this one pot version and “healthified” it so I could still enjoy a healthy comfort food without the fuss. One Pot Unstuffed Cabbage -What’s not to love about the simplicity of a one-pot meal?

This one is packed with whole grain rice and veggies. It makes a big pot, so it’s perfect for a couple of dinners on busy weeknights. If you have leftovers that you don’t want to finish within a few days, simply put them in the freezer, and healthy unstuffed cabbage is yours another time.

Unstuffed Cabbage

Ingredients:

  • 1 pound ground beef, 93% lean
  • 1 cup brown rice, dry (I prefer brown Basmati rice)
  • 1 large yellow onion, chopped
  • 4 garlic cloves, chopped or crushed
  • 7–8 cups chopped green cabbage (about 20 ounces)
  • 2 (14.5-ounce) cans petite diced tomatoes, undrained
  • 3 cups low sodium vegetable juice or 2 (14.5-ounce) cans no salt added tomato sauce
  • 2 teaspoons paprika
  • ½ teaspoon coarse black pepper
  • 2 teaspoons oregano, dried

Instructions:

Heat a Dutch oven or a large pot with a lid over medium high heat. Add the meat and break it up quickly. Add the onion. Cook until the meat is browned, about 5 – 6 minutes.

Add the garlic and stir. Add the cabbage, tomatoes, vegetable juice, rice, paprika, pepper and oregano. Raise the heat to bring the contents to a boil. Then lower the heat to a low boil.

Cover and cook until the rice is tender, about 40 -45 minutes. Stir periodically.

]]> How to Manage Food Cravings for Sweet or Salty Favorites https://foodandnutrition.org/blogs/stone-soup/manage-food-cravings/ Fri, 07 Jun 2019 10:00:02 +0000 https://foodandnutrition.org/?p=21487 ]]> A lot of people I know are stressed out by food cravings. They ask how to stop craving sweets or how to lose weight when they’re craving all their favorite foods. This is something I have some experience with — both as a registered dietitian nutritionist and has a human being. Of course, I have food cravings! Who doesn’t?

3 ways to handle food cravings

First you should know that foods cravings are not a bad thing. It’s normal to crave chocolate, chips or any other favorite food.How to Manage Food Cravings for Sweet or Salty Favorites - Cravings are not a sign of weakness. However, how you handle food cravings can be either helpful or harmful.

I have several approaches to deal with food cravings.

  1. Build in your treat. I start with my favorite strategy. Of course, it’s my favorite; it’s the most positive and the most fun! What used to be my biggest craving and a taboo food for me is now something I eat everyday. Every. Single. Day. It’s not a cheat. It’s just a treat. Cheating is bad, and treating is kind. Every night when I finish savoring my small, decadent, delicious treat, I celebrate that I can eat it again tomorrow. Permitting yourself treats instead of depriving yourself is freeing and generally leads to less emotional eating too. Permitting yourself to eat foods that you regard as unhealthful or “bad,” requires a helpful mindset. One of my favorite examples of learning to treat instead of cheat or binge comes from a client of many years ago. She frequently lunched on three chili cheese dogs and chili cheese fries at a local hot dog place. She stayed clear of that lunch spot for a long time while learning to eat more healthfully and working to lose weight. But she was feeling a weakness for this food. We talked about what she really wanted from this place. It could have been the company she keeps there, the chili cheese dogs, fries or something else. She concluded that she simply craved a chili cheese dog. We finished our session with a plan. Later in the week, she’d pick up a single chili cheese dog — not the three she previously lunched on and no fries. She picked up the hot dog and drove home to eat it with her otherwise health-boosting meal. The result? A satisfying lunch! No guilt, no bingeing, no negative self-talk. She was empowered by allowing herself a treat. Eventually, treating became the norm. Once you build in treats, foods that were once taboo, lose their power over you.
  2. Surf the crave wave. Mindfulness experts teach us to explore and fully experience the urge to engage in undesired behavior. I’ve heard it called surfing the urge. If you want to diminish the power of a craving or another type of urge, try simply observing it without judgment. The “without judgment” part is key here. Don’t give yourself a hard time about this. You’ll probably notice that the craving doesn’t just get stronger and stronger and stronger. I know that it often seems never ending though. But most likely the craving builds, peaks and drops off similar to an ocean’s wave. Next time you have a craving that you don’t want to give in to, take a few minutes to surf the crave wave. Sit quietly and watch it without battling it. What do you feel? Both physically and mentally? Be specific. Don’t argue with your craving, and don’t try to beat it. Just observe it. Chances are good that it will eventually wash away. Be patient with yourself. This is likely to feel awkward the first times you try it. It will take practice, but you’ll get there.
  3. Trade up. Pick something else that will satisfy you. Craving chocolate cake? Try a high-fiber chocolate snack cake instead. Ice cream sundae? How about light ice cream with berries and chocolate shavings? Mac and cheese? Try a recipe that’s lower in unhealthful fats and higher in veggies. But here’s the clincher, if these things don’t satisfy, forget it. I sure don’t want you eating something you don’t like only to keep on craving what you’ve always wanted. This is a sign that you really need to start learning to build in treats — like one chili cheese dog as part of your otherwise healthful lunch.
  4. Double down on willpower. Just kidding. This never works. We need skills, strategies and a helpful mindset. Ignoring these three things in favor of willpower just leads to more frustration and less success.
]]> Healthy Shrimp and Grits https://foodandnutrition.org/blogs/stone-soup/healthy-shrimp-grits/ Fri, 29 Mar 2019 10:00:41 +0000 https://foodandnutrition.org/?p=20167 ]]> I grew up in Florida and was raised to love grits (as well as all types of citrus fruit and seafood). My kids, born and raised in Virginia, grew up to love them too. Being from the North, my husband was a grits convert. The entire family can sit down to enjoy a breakfast or dinner with a side of grits. The entire family enjoys traveling too, and as we’ve traveled throughout the South, we’ve ordered shrimp and grits from many restaurants. I decided it was time to “healthify” this favorite Southern comfort food. And this recipe for healthy shrimp and grits does not disappoint.Healthy Shrimp and Grits -

How I Made Healthy Shrimp and Grits

I started with whole-grain grits instead of a refined product. I prefer the yellow grits for flavor and color, but feel free to swap them out for white grits. Just skip the quick-cooking varieties. To keep the calories down, I used as little oil as possible and avoided butter. I’m not much of a fan of bacon or ham, so I omitted them too, but kept the smoky flavor with the addition of smoked paprika. For a boost of umami, I sautéed some mushrooms. If you want even more umami, add a little Parmesan cheese to the grits or sprinkle some on top of the dish before serving.

Healthy Shrimp and Grits

Serves 4

Ingredients

  • 3¾ cups reduced-sodium chicken broth
  • 1 teaspoon smoked paprika, divided
  • 1 cup stone ground, whole-grain yellow grits (may be labeled polenta)
  • 1 pound peeled and deveined large shrimp
  • ½ teaspoon kosher salt
  • 3 garlic cloves, crushed
  • 1 tablespoon extra-virgin olive oil
  • 2½ cups sliced mushrooms
  • 6 scallions, cut into 2-inch pieces
  • ½ teaspoon dried thyme
  • ½ teaspoon coarse ground black pepper

Instructions

  1. Combine the chicken broth and ½ teaspoon smoked paprika in a medium pot with a lid and bring to a boil. Gradually pour in the grits and stir vigorously. Reduced the heat to to medium low, so the grits cook at a low boil. Keep the pot covered except to stir periodically to prevent clumping. Remove from the heat when the grits are at the desired consistency, after about 6 to 8 minutes. For this recipe, I prefer my grits on the wetter side, but you can continue to cook them until they are the way you prefer them.
  2. While the grits are cooking, toss the shrimp with the salt, crushed garlic and remaining ½ teaspoon smoked paprika.
  3. Heat the olive oil in a large nonstick skillet over medium heat and swirl to cover the pan. Add the shrimp and cook on each side until just pink, a total of about 3 to 4 minutes. Remove the shrimp from the skillet.
  4. In the same skillet, add the mushrooms and scallions. Sauté on medium high heat for 2 to 3 minutes or until soft. Return the cooked shrimp to the skillet. Sprinkle the thyme and pepper over the shrimp and vegetables and stir.
  5. To serve, scoop up about 1 cup of grits and 1 cup of shrimp and vegetable mixture into each of 4 bowls. If you have leftovers, store the grits separate from the shrimp for easier reheating.

Notes

To reheat, add additional chicken broth to the grits, stir and heat on high in the microwave or on medium in a pot on the stove. The shrimp are best reheated when covered with a damp paper towel at a moderate power in the microwave.

]]> Easy Black Bean Burger Recipe https://foodandnutrition.org/blogs/stone-soup/easy-black-bean-burger-recipe/ Mon, 21 Jan 2019 11:00:29 +0000 https://foodandnutrition.org/?p=18761 ]]> I love a good veggie burger. And a black bean burger might just be my favorite type. I worked on a black bean burger recipe for a long time before I was finally satisfied. This one is easy, healthy, and delicious.

It’s good to veggie-up even a veggie burger. This one is tasty with tomato, lettuce, avocado and some spicy French mustard.

How to dress up a veggie burger

A favorite way to eat a black bean burger or any type of veggie burger is on a hamburger bun with typical hamburger toppings: tomato, onion, lettuce, mustard and the like. Even though that’s how I show it here, it’s not my favorite way. More often you’ll find me eating my burgers sans the bun. Maybe you’ll like yours one of my preferred ways.

  • Topped with tzatziki
  • Served over a salad
  • Covered in fruit salsa like strawberry salsa or mango salsa
  • Placed atop a grilled portobello mushroom
  • Covered with mashed avocado and sprinkled with everything-but-the-bagel spice

Just a quick reminder about why I favor a plant slant diet: Diets rich in legumes, fruits, vegetables, grains (mostly whole) and nuts are brimming with phytonutrients (also called phytochemicals) – natural plant compounds that act synergistically in the body with thousands of other phytonutrients and nutrients to shield us from disease. They might act as antioxidants, insulin sensitizers, anti-inflammatory compounds and more. And diets like this might be better for the earth too.

When we eat a wide array of plant foods, we also consume a variety of fibers. And each type behaves differently in the body. Some feed our gut bacteria. Others lower cholesterol levels. Still others help our bodies use insulin better. And on it goes. All that being said, I’m an omnivore all the way!

This tasty black bean burger is loaded with fiber and easy to make.Easy Black Bean Burger Recipe -

Easy Black Bean Burger Recipe: Healthy and Delicious

Ingredients

  • 2 15-ounce cans black beans, drained and rinsed
  • 3 garlic cloves, roughly cut
  • ½ cup rolled oats
  • ½ cup fresh cilantro
  • 1 large egg, beaten
  • 2 teaspoons ground cumin
  • ¼ teaspoon cayenne pepper
  • 1½ teaspoons dried oregano leaves
  • ½ teaspoon kosher salt
  • ⅓ cup chopped red onion
  • Juice of ½ lime (about 1 tablespoon)
  • 1 tablespoon extra-virgin olive oil or canola oil (you may need more oil to cook your burgers in 2 batches)

Instructions

  1. Place roughly ⅔ of the black beans into a food processor with the garlic, oats and cilantro. Process for about 25 seconds or until the mixture is pasty and sticks together, but is not completely smooth. Transfer the black bean mixture to a large mixing bowl.
  2. Add the rest of the black beans and the remaining ingredients except the oil. Mix with a spatula. Shape into 6 patties, each about ¾-inch thick.
  3. Heat a large nonstick skillet over medium heat. Add the oil and swirl to spread. Without crowding the pan, cook each patty for 4 to 5 minutes per side. If necessary, work in batches and add more oil between batches.
]]> The Kitchen Scale That Does More Than Weigh Food https://foodandnutrition.org/kitchen-tools/kitchen-scale-does-more-than-weigh-food/ Tue, 04 Dec 2018 11:00:28 +0000 https://foodandnutrition.org/?p=17917 ]]> Product reviewed: EatSmart Digital Nutrition Scale

The unique EatSmart Digital Nutrition Scale is perfect for two of my patient types: strict carb counters and newbie calorie counters. Not only does it reliably and accurately weigh food,The Kitchen Scale That Does More Than Weigh Food - but also it displays 12 nutrients from 999 foods stored in the scale’s memory.

With a few extra steps and a Nutrition Facts panel, patients can find nutrient values for their actual portion of packaged foods. The scale’s memory feature keeps a running tab of ingredients in a sandwich or other mixed dish. Since users weigh their actual portion of food, they quickly learn the nutrient counts of their real-life choices and won’t be able to assume that a hefty bagel, for example, provides the same calories or carbohydrates as the medium bagel listed online or in a book.

Although the EatSmart Digital Nutrition Scale is not intuitive to use, the instruction manual is helpful. It took several attempts before I could tally the nutrient counts of a full meal without having to use the manual for each step. People who are intimidated by technology or dislike working with numbers could face challenges using the EatSmart Digital Nutrition Kitchen Scale.

The scale comes with a nutrition guide, but unfortunately it is out of date with references to the 2005 Dietary Guidelines for Americans and MyPyramid. It also fails to use person-first language when referring to people with diabetes; before sharing this scale with my patients, I would remove the nutrition guide.

]]> How to Stop Sitting So Much https://foodandnutrition.org/blogs/stone-soup/stop-sitting/ Wed, 14 Nov 2018 11:00:20 +0000 https://foodandnutrition.org/?p=17663 ]]> Too much sitting is bad for your health! In fact, some people go so far as to say that sitting is the new smoking. There are definitely some similarities between smoking and too much sitting. For one, both using tobacco and leading a sedentary lifestyle up your risk for heart disease and other health problems. Here are some steps you can take to stop sitting so much. How to Stop Sitting So Much - Plus, find out why it’s so important.

There’s More to Exercise Than Cardio

To boost health and prevent disease, I encourage clients to engage in four broad types of physical activity. Most people are familiar with cardio or aerobic exercise like fast walking, biking and swimming. They know about strength training such as lifting weights and doing push-ups. A lot of people don’t want anything to do with strength training, but at least they know about it. And most people are aware that stretching their muscles usually feels good and helps to improve mobility.

The one that’s often a surprise is reducing sedentary behavior. All that means is to stop sitting so much and to find movement in your everyday activities. Studies that link sedentary behavior to poor health and early death are piling up. And this is true even for people who exercise regularly. Thirty to 60 minutes a day of exercise just isn’t enough to wipe out the hazards of too much sitting. The activities of your workday and leisure time matter quite a bit.

A recent study supported by the American Cancer Society finds that too much sitting is tied to early death in 14 diseases including diabetes, heart disease, stroke, kidney disease, cancer and Alzheimer’s disease.

Why Does Too Much Sitting Harm Your Health?

The reasons may be related to weight gain, but there are also other metabolic derangements. For example, when healthy volunteers with normal blood sugar levels cut their daily steps from more than 10,000 to less than 5,000 for a mere three days, they experienced greater blood sugar spikes after eating. Some scientists speculate that prolonged inactivity suppresses some muscle enzymes, which may affect cholesterol and triglyceride levels. And when we sit leisurely without contracting our muscles, less glucose shifts from the blood into the muscle cells.

Get Out of The Chair

Stop sitting so much! To prevent diabetes or to manage it, the American Diabetes Association recommends breaking up long periods of sitting with 3-minute breaks every half hour. If you have a sitting job, you’re going to have to put on your creativity hat. In those 3 minutes, do push ups against the wall, lunge, squat, walk or do activity that suits you. I really do love my treadmill desk. If you have the space for a treadmill desk, do consider it.

Are You an Active Couch Potato?

In other words, are you sedentary most of the day other than during your formal exercise period? While you may know how many minutes a day you jog or lift weights, most of us can’t quantify our sedentary time. We might be quite inactive outside of formal exercise time and not even realize it. It’s easy to confuse being busy with being physically active.

When are you sitting for more than 30 minutes at a stretch? After you’ve identified the times that you sit for prolonged periods, brainstorm ideas to be less sedentary. Here are some ideas to get you started.

How to Stop Sitting Too Much At Work

  • Stand up each time you sip water, coffee or tea
  • Stand up each time the phone rings
  • Walk to your co-workers’ desks instead of calling or emailing them
  • Set a timer to remind you at regular intervals to do toe raises, squats and push-ups against the wall
  • Use the bathroom that’s farthest from you.

How to Stop Sitting Too Much At Home

  • Relax with active activities instead of sedentary activities
  • Walk, play active video games, play catch with the kids
  • Walk, stretch, squat or lunge during TV commercials
  • Stand during TV credits
  • Walk for three minutes after reading one chapter
  • Let your dog in and out instead of asking a family member to do it
  • Walk leisurely on a treadmill while reading or watching TV

Just like we have cues to sit — think comfy chairs and couches — we can create our own cues to be less sedentary. Dust off your stationary bike or treadmill and move it to a room you spend lots of time in. At home, lace up your sneakers to make movement more comfortable. At work, schedule a walking meeting instead of a sitting meeting. If you want to add a few minutes of exercise into your day, simply spreading out a yoga mat or moving hand weights onto the floor earlier in the day might do the trick.

Get out of the chair and off of the couch! Stand, walk, stretch. Repeat.

]]> Learn to Stop Emotional Eating https://foodandnutrition.org/blogs/stone-soup/learn-to-stop-emotional-eating/ Mon, 15 Oct 2018 09:00:35 +0000 https://foodandnutrition.org/?p=17101 ]]> Cupcakes to soothe anger. Chips to tamp down frustration. Ooey-gooey cheesy dishes to numb hurt feelings. Emotional eating, for sure.

These strategies to deal with negative emotions may work in the short run. Maybe. Possibly. But an unwelcome side effect of emotional eating is that it delays or prevents us from achieving our health goals. And it does nothing to deal with the problems that are truly bugging us.

Learn to Stop Emotional Eating

Emotional eating is very common. And we can learn to stop it. You can learn to stop it. For many people, breaking free of emotional eating takes a lot of hard work. For others, it takes a lot of hard work and the help of a trained psychotherapist. Both biology and psychology are at play, so don’t be shy about seeking help. Here are a few steps to help you shake free from emotional eating.

1. Recognize emotional eating. Record what you eat along with your mood for at least a week or two. Try to identify those thoughts, emotions or behaviors that led to emotional eating.

2. Label your emotions. Experiencing negative emotions isn’t a bad thing. In fact, having negative emotions is normal. But allowing irritation, worry, sadness or loneliness to be the reason that you polish off a bag of salty, crunchy snacks is unhelpful and potentially dangerous. Practice noticing and labeling your emotions. How exactly do you feel? Is it anger, sadness, fear, anxiety, embarrassment? Naming your feelings and observing them without judgment will help you learn about them.

3. Practice non-food coping skills. You already know that I see superpowers in my 5-year-old mutt Benny. He makes me laugh, and he warms my heart. He’s good at playing, and he’s good at cuddling. Spending time with him is one of my usual strategies to soothe myself without calories. You should have an arsenal of coping strategies at the ready for when you need something to help you deal with emotions. A few ideas:

  • listen to soothing or uplifting music
  • chat with a friend
  • buy yourself flowers
  • go for a walk
  • sip soothing, fragrant tea
  • exercise your coloring skills
  • create art
  • practice yoga, meditation or prayer

For more about soothing without food, check out Reset Your Day in 5 Minutes or Less. How you choose to soothe yourself is as individual as you are.

4. Build in food treats. I get some resistance on this strategy, but it may actually be the most important one. Whatever food you reach for when stressed probably has some special meaning to you, and at one time or another, you probably labeled it taboo. Is it chocolate (my favorite food), mac and cheese, pizza, hot-from-the-oven cookies, French fries? Whatever it is, eat some without guilt. Don’t reward yourself with it. That just reaffirms that it’s a “bad food.” Eat it simply because you like the way it tastes. Practice enjoying this favorite food in a reasonable amount, perhaps as part of a balanced meal. In this way, you’re learning that it’s OK to treat yourself and you’re removing the notion of treats as cheats. Learn to Stop Emotional Eating - We all deserve treats, but cheat days are the wrong mindset.

These four strategies are just a start to help you break free of emotional eating. Please, please, please seek professional help if you struggle quite a bit with this.

A lot of people struggle with emotional eating, negative self-talk and other destructive thoughts. Just know that there is relief for these bad habits.

]]> Lower Blood Sugar Naturally with a Mediterranean Diet https://foodandnutrition.org/blogs/stone-soup/lower-blood-sugar-naturally-mediterranean-diet/ Tue, 26 Jun 2018 09:00:57 +0000 https://foodandnutrition.org/?p=15332 ]]> Though commonly thought of as “a blood sugar problem,” both prediabetes and Type 2 diabetes are metabolic disorders that affect the health of the blood vessels, heart, liver and more. In addition to helping with blood sugar control, a Mediterranean-style diet offers benefits to these parts of the body and others.

What is a Mediterranean Diet?

People who live in countries surrounding the Mediterranean Sea have traditionally eaten health-promoting diets. We often refer to the Mediterranean diet, but there really is no one traditional diet in this region because the typical foods vary from country to country. That’s why I frequently say a Mediterranean-style diet. Even though the specific foods are different, the basics are the same: mostly whole and minimally-processed foods and lots of vegetables; legumes like chickpeas, kidney beans and lentils; fruits; and whole grains. Diets in the Mediterranean region are also rich in nuts, olive oil and fish. Meals are seasoned with abundant herbs and spices, which actually contain the same types of health-boosting phytonutrients that are present in fruits and vegetables. Dinner might include a glass of wine, but not several. Fruit is a more common dessert than baked goods. In general, the diet is not low in fat, but it’s fairly low in saturated fats and rich in unsaturated fats. Meals are eaten leisurely, which may help prevent overeating.

A Mediterranean Diet for Diabetes and Prediabetes

Research has linked Mediterranean-style diets to lower risks of developing Type 2 diabetes. A large meta-analysis of more than 100,000 people from around the world found that those individuals whose diets most closely resembled a Mediterranean style were 23 percent less likely to develop Type 2 diabetes. A large study in Spain, called the PREDIMED study, found that after four years, those participants assigned to follow a Mediterranean-style eating pattern were 52 percent less likely to develop Type 2 diabetes than those assigned to a low-fat diet. This is a pretty impressive testimonial for the power of healthful eating!

Among people with newly diagnosed Type 2 diabetes, a Mediterranean-style weight loss diet resulted in better blood sugar levels, more pounds lost, and better cardiovascular risk factors compared to a low-fat diet. The Mediterranean-style diet in this study included more fat from olive oil and nuts, so the amount of carbohydrate was slightly less — about 44 percent of total calories, so certainly not low carb, but lower than most low-fat diets.

Additionally, people who follow a Mediterranean-style eating pattern have less incidence of metabolic syndrome, reduced risks of heart attacks, stroke and even dementia Lower Blood Sugar Naturally with a Mediterranean Diet - — all problems that hold increased risks for people with prediabetes and Type 2 diabetes.

8 Ways to Follow a Mediterranean Diet

Focus on what to eat, not what to avoid. Not only is it no fun to follow of a list of foods to avoid, it’s also not very helpful. I’ve known too many people to avoid whatever foods they think are unhealthful, but still lack a nutritious diet. Simply not eating sweets or fast food doesn’t mean you’re consuming adequate nutrition. Instead make it your mission to consume the delicious foods we know to boost health. So what should you eat? Fill up on these:

  • Eat fruits and vegetables with most meals and snacks.
  • Enjoy beans, lentils and other legumes a few times each week.
  • Sit down to salads often.
  • Try fish a couple times each week.

Slow down. It’s more healthful, more enjoyable and more “Mediterranean” to eat in a leisurely way. It’s very American, and in my view unpleasant, to grab food between two other events. Life is much more enjoyable when we make eating an event. And while we’re slowing down and focusing on the food, let’s enjoy the company of others, too, as much as we can.

If you drink, drink with meals. It’s common to drink wine in countries near the Mediterranean Sea. However, drinking a few cocktails before dinner is not a regular part of the eating pattern.

Rethink your meat. Instead of serving up a large portion of steak or chicken, shrink the meat and pile on the vegetables and whole grains. Or mix animal and vegetables proteins.

Finish your meal sweetly. Top of your dinner or lunch or both with a juicy piece of fruit or even a small serving of dried fruits. Frequently, when I’ve traveled abroad, our hosts served a small tray of fresh and dried fruits and a few nuts to wrap up a meal.

Swap fats. Replace butter and other solid fats like coconut oil with liquid oils rich in unsaturated fats. Olive oil is the most common oil in many regions of the Mediterranean. Other liquid oils are also suitable. Additional sources of healthful fats include nuts, seeds, olives and avocados.

Spice it up. Build flavor naturally with herbs and spices. Enjoy both fresh and dried.

Turn it into a habit. Everyday, work toward making some improvements — big or small — to your eating pattern. Do this with a sense of curiosity, not with a sense of drudgery or deprivation. Ask yourself what you can do differently. What do you like? What might you like better? How might it be easier to prepare a similar healthful meal next time. Habits come with a productive mindset.

]]> Prediabetes Is Not Pre-Problem https://foodandnutrition.org/blogs/stone-soup/prediabetes-not-pre-problem/ Wed, 16 May 2018 09:00:26 +0000 https://foodandnutrition.org/?p=14982 ]]> Statistically speaking, there’s a pretty good chance that you or someone you care a lot about has prediabetes. About 1/3 of adults in the U.S. have it. And very unfortunately, statistically speaking, you might have prediabetes and not even know it! A whopping 84 million American adults have prediabetes and only about 12 percent are aware that they have it.

Prediabetes must be taken seriously. I think it’s frequently ignored because of what it’s called: prediabetes. “Pre” sounds harmless — like before something happens or before the problem. But prediabetes isn’t harmless. It’s actually a sign that a problem has been going on for some time. Before blood sugar levels rose to the threshold of prediabetes, insulin resistance or loss of insulin production or both were going on for some time.

Here’s the typical progression.

  1. Normal blood sugar levels in an abnormal state. In this earliest stage of the problem, no one is the wiser because blood tests are normal. But because certain cells of the body are resistant to the effects of insulin, the beta cells of the pancreas send out extra insulin to move sugar out of the blood and into the cells. The result is higher-than-normal insulin levels with normal blood sugar levels. There’s more insulin secreted, so it gets the job done. This extra insulin tamps blood sugar down to the normal level, but this is not a normal, healthy state.
  2. Prediabetes. The beta-cells of the pancreas aren’t able to release enough insulin to maintain normal blood sugar levels. For many people, their genetics cause the beta-cells to break down.
  3. Type 2 diabetes. The beta-cells continue to fail, and the pancreas can’t keep up with the demands. The amount of insulin available isn’t enough to keep blood sugar levels down, so they rise even higher.

So now you see that prediabetes didn’t just come out of the blue. It’s actually a sign that a problem has been going on for some time. Prediabetes likely developed gradually over years because of beta-cell failure and insulin resistance. Prediabetes is your wake-up call that type 2 diabetes is on the horizon — unless you make changes.

Without lifestyle changes, 37 percent of people with prediabetes are likely to progress to full blown type 2 diabetes within 4 years and most will have the diagnosis within 10 years.

Prediabetes is More Than a Blood Sugar Problem

Like diabetes, prediabetes is defined by blood sugar levels. And because of this, many people aren’t aware that both prediabetes and type 2 diabetes are metabolic disorders that affect organs throughout the body. Measuring blood sugar levels is how we identify the problem and watch the progression. But there’s a lot more going on. Other problems associated with insulin resistance include blood vessel dysfunction, fatty liver, chronic inflammation and increased risks for heart disease, stroke and certain types of cancer.

Prediabetes Can be Stopped

Your greatest opportunity for a reversal is today. Every day that window of opportunity closes ever so slightly because of progressive loss of beta-cell function. There are lots of things you can do to halt the progression of prediabetes and possibly even reverse it. Prediabetes Is Not Pre-Problem - Here are six strategies to get you started.

  1. Clean up your diet. According to the American Diabetes Association (ADA), higher intakes of nuts, berries, yogurt, coffee and tea are associated with reduced diabetes risk. But red meats and sugar-sweetened beverages are associated with an increased risk of type 2 diabetes. So that sounds like a good place to start: get rid of sugary drinks, cut back on red meats (yes, you still get to enjoy them) and include nuts, berries, yogurt, tea and coffee regularly.
  2. Trade up on carb-rich foods. It’s very common for people with prediabetes to jump to the conclusion that they need to avoid carbohydrates. But the very foods that fight disease are often the ones rich in carbohydrates. Don’t give up carb-containing foods. Instead trade in toaster pastries for whole wheat toast with peanut butter. Swap snack crackers for fruit. Replace breakfast bars with oatmeal. A few carb-rich foods that are especially good choices are oats, barley, fruit, lentils and beans.
  3. Trim calories. Not everyone with prediabetes carries extra weight. But if you do, cutting back even a little can make a difference. At the very least, aim to prevent further weight gain.
  4. Get to bed on time. Studies suggest that sleep deprivation reduces insulin sensitivity. I know from personal experience that short sleeping makes me cranky and less motivated to use my time and energy for self care.
  5. Be active. Every single time you exercise, you improve insulin sensitivity. Yes, I mean that. Every Single Time!!
  6. Get up. The ADA tells us to break up long periods of sitting with 3-minute activity breaks every 30 minutes. Stand up from your desk each time you sip your water or coffee. Do some push ups against the wall. Walk while talking on the phone. You’ll be able to come up with a lot of suitable ideas once you put some thought to it.

Like I said, there’s a lot more to discuss than these six strategies. And there’s lots more to say about these six. The important thing is that you recognize that you have some power here. You do not need to simply wait for your next blood sugar test and hope for the best. Get started now on your own lifestyle reset.

]]> Reset Your Day in 5 Minutes or Less https://foodandnutrition.org/blogs/stone-soup/reset-day-5-minutes-less/ Wed, 25 Apr 2018 09:00:25 +0000 https://foodandnutrition.org/?p=14592 ]]> I know how hard lifestyle changes are. They’re hard for me and they’re hard for my clients. It’s easy to get frustrated when we don’t eat just perfectly or stick to our exercise routines or whatever our new lifestyle goals are.

Some people really struggle to get back into control when they make a misstep, and others decide to give up on their efforts with the idea that they’ll start fresh tomorrow or start fresh on Monday. But we all know that waiting for a do-over has the potential to get us into much more trouble. That’s why I have techniques to reset right away. Fortunately, with some creativity and some practice, you don’t need a lot of time.

Here are a few ways to reset your day.

Get close to your fur friend. Playing with Benny or getting a good cuddle when he’s a bit sleepy are among my favorite ways to reset. That boy has mood-improving powers. So much so that my daughters want me to text photos of him when they’re feeling a bit cranky!

Soothe. Something else that works for me is to indulge myself with some quiet time and a hot cup of fragrant tea — preferable from a pretty cup. This gives me a few minutes to soothe myself before I have to move on. It feels nurturing and gives me time to refocus on my intentions.

Recite a mantra. Many of my clients find a reset in reciting a mantra. Think about what works for you. Here are two examples:

  • I am a work in progress. I strive to be terrific, not perfect.
  • Every mistake is proof that I’m trying, and I can learn from each effort.

Notice your successes. You did dozens of things really well! And they matter. Like prepare a wholesome breakfast, help a friend with a problem, eat only one cookie instead of several. When you feel regret about dietary indiscretions, quickly list five things related to your health that you did well. You’ll be surprised by how long your list can actually get.

Nourish yourself. Eat something that you can feel really good about. If you regret some diet choices earlier in the day, mindfully eat a juicy piece of fruit or a crunchy vegetable.

Take five. Try a five-minute meditation break or even five long breaths.

Get active. If I’m at home when I need my reset, I can help myself by lifting weights for just a few minutes. Surprisingly, it helps a lot. Other people do jumping jacks or push ups or practice yoga poses. Even a five-minute walk helps.

If you experiment some, I’m sure you’ll find several ways to reset your day in five minutes or less. Reset Your Day in 5 Minutes or Less - Eventually, you’ll be able to reset while doing everyday chores. Don’t laugh, but sometimes I can meditate on chopping vegetables. I joke with my kids that I’m zooming in with my soul. There’s something very soothing from the rhythmic movement of cutting through carrots and onions while knowing that I’m nurturing and nourishing myself and my family. Ok, I said don’t laugh.

]]> Creamy Oats and Lentils with Sweetly Spiced Apples: A Healthy Breakfast https://foodandnutrition.org/blogs/stone-soup/creamy-oats-lentils-sweetly-spiced-apples-healthy-breakfast/ Fri, 23 Mar 2018 09:00:59 +0000 https://foodandnutrition.org/?p=14141 ]]> Searching for a healthy breakfast recipe? A bowl of oatmeal is a great way to start your day. This one takes a common pairing of oats and apples and adds lentils and milk to boost the protein. And cardamom and cinnamon make the taste AMAZING!

You may be thinking lentils for breakfast? That’s weird. Or maybe you’re questioning the whole lentils and oats combo. Don’t worry. It’s delicious. Even my very skeptical daughter found my recipes with lentils and oats so delicious that she took my recipes with her to grad school.

What’s To Love About This Healthy Breakfast Recipe

Both lentils and oats contain compounds that feed your healthy gut bacteria, and both of these foods are good for your blood sugar and cholesterol levels. You’re getting a good dose of fiber, plant protein, vitamins, minerals and disease-fighting phytonutrients. Though research is inconsistent, the spices may also improve insulin resistance. So in addition to being delicious, Creamy Oats and Lentils with Sweetly Spiced Apples is a heart-healthy, diabetes-friendly, health-boosting breakfast recipe. Creamy Oats and Lentils with Sweetly Spiced Apples: A Healthy Breakfast -

Creamy Oats and Lentils with Sweetly Spiced Apples

If you want this on the table in under 5 minutes, cook up a batch on the weekend and dish out 1-cup servings in individual microwaveable bowls. Store them in the refrigerator or freezer. Before reheating, stir in a bit of milk for extra creaminess.

Serves 5 cups

Ingredients

  • 1 Tbsp canola oil
  • 2 large apples, unpeeled, cut into bite-sized pieces (about 4 cups)
  • ½ tsp cardamom
  • ¾ tsp cinnamon
  • 3 cups water
  • ¼ tsp salt
  • ½ cup red lentils, sorted and rinsed
  • 1 cup steel cut oats
  • 1½ cups nonfat milk (or milk of choice)

Instructions

  1. Heat a large pot over medium heat. Add the canola oil and swirl to cover the surface. Add the diced apples. Cook until lightly softened, about 3 – 5 minutes. Stir occasionally to prevent sticking. Add the cardamom and cinnamon and stir to mix the seasonings well.
  2. Add the water and the salt. Increase the heat to bring the contents to a boil. Add the lentils and oats. Stir vigorously. Reduce the heat to medium low to obtain a steady simmer. Add the milk and stir well.
  3. Cover and continue to simmer for 25-30 minutes, until the lentils and oats are cooked and most of the liquid is absorbed. Stir occasionally to prevent sticking.
  4. Serve with toppings of choice such as additional diced apples, brown sugar, honey, almonds or walnuts. Refrigerate leftovers. To reheat, add a little milk and warm on the stovetop or the microwave.
]]> Healthy Comfort Food: Hash Brown Casserole with Veggies https://foodandnutrition.org/blogs/stone-soup/healthy-comfort-food-hash-brown-casserole-veggies/ Fri, 16 Feb 2018 10:00:25 +0000 https://foodandnutrition.org/?p=13786 ]]> A friend asked me to bring a hash brown casserole to her house for a potluck. After scouring the internet for healthy hash brown casserole recipes, I panicked. I couldn’t find anything that I wanted to make that I also thought my friend’s guests would like. I decided to wing it and take elements from a frittata and a potato kugel, a dish I make for some Jewish holidays. After only two tries, I came up with a delicious healthy hash brown casserole.

If you know me, you know that I’ll add low-calorie, low-carbohydrate, health-shielding non-starchy vegetables to practically any recipe. And this healthy comfort food recipe is no exception. The combination of eggs, cheese and potatoes practically begged for broccoli. Healthy Comfort Food: Hash Brown Casserole with Veggies - Using lower fat cheeses brought the saturated fat and calories to a manageable level.

Hash Brown Casserole with Veggies

Serves 15 squares

Ingredients

  • 9 large eggs, beaten
  • 1 teaspoon kosher salt
  • ¾ teaspoon coarse black pepper
  • ¼ teaspoon ground nutmeg
  • 3 cloves garlic, crushed or chopped
  • 1 tablespoon Dijon mustard
  • 2 cups lowfat cottage cheese
  • 5 cups frozen hashbrown potatoes (no added oil or salt), do not defrost
  • 1 large yellow onion, grated
  • 6 tablespoons chopped chives, divided (about ¾ ounce)
  • 1 (12.6-ounce) bag frozen broccoli pieces, thawed, with excess moisture removed, cut to bite-sized pieces
  • 2½ cups 2% shredded sharp cheddar cheese, divided

Instructions

  1. Preheat oven to 400°F.
  2. In a large bowl, mix the beaten eggs and the next 5 ingredients (through mustard). Add the cottage cheese and mix well.
  3. In a separate large bowl, mix the frozen hash browns, grated onion, 4 tablespoons chives, broccoli and 2 cups of the shredded cheese.
  4. Pour the ingredients of the first bowl (egg mixture) into the potato mixture. Combine well.
  5. Transfer the mixture into a 9″ x 13″ baking dish that was treated with nonstick spray. Use a spatula or the back of a large spoon to even out the contents of your baking dish.
  6. Sprinkle the remaining 2 tablespoons of chives and ½ cup cheese over the top.
  7. Bake 40 minutes or until the top is golden and the center has set.
  8. Cut into 15 squares.
]]> Lower-Fat Cooking for a Crowd https://foodandnutrition.org/blogs/stone-soup/lower-fat-cooking-crowd/ Tue, 31 Oct 2017 09:00:38 +0000 https://foodandnutrition.org/?p=11253 ]]> Product reviewed: Lagrange Plancha

Even when I’m cooking for just my family of four, I manage to run out of space on my stove. That’s why I was excited to try out this electric griddle. Lucky for me, it came just in time for latke-making last year. Traditionally, potato latkes are fried in oil. They stink up the house a bit, so I try to cook as many as possible at once and reheat them during the holiday. With the griddle, I was able to make latkes on the stove and griddle at the same time. My daughter tended to the stove, while I manned the griddle on the other side of the kitchen.

Results? The sloping plate of the griddle ran the cooking oil right into the grease collector but, because of the non-stick surface, my latkes cooked evenly without the need for oil, making them much lower in calories but also less crispy and less traditional. They were tasty, though, so I’ll probably use the griddle for some latkes again this year, but I’ll know not to waste the oil.

I also tested shrimp and vegetables on this griddle, and the results were so good that I’ll continue to use it for those foods. The surface is large enough to cook nearly two pounds of shrimp tossed with oil and seasonings. My sliced bell peppers and onions, also tossed with oil and seasonings, finished with a nice light grilled taste that I can’t duplicate in my nonstick fry pan.

Other experiments? Fried eggs and French toast came out well on the griddle, but some of my scrambled eggs found their way into the grease collector because of the product’s slope.

The only real downside to the Lagrange Plancha is its size. It takes up a good bit of storage space, but this also can be a positive. The cooking surface is about 17 by 11 inches, making it plenty big for a large batch of latkes, French toast, shrimp or any family favorite.

The griddle is attractive with varnished wood handles and easy to use and clean. It comes with a small recipe book that includes recipes for shrimp, salmon, chicken and more. It’s a nice way to extend the cooking surface of a college student’s small kitchen or busy family’s larger kitchen. Lower-Fat Cooking for a Crowd -It’s especially handy for anyone looking to minimize fats during cooking.

]]> Non-Alcoholic Fatty Liver Disease https://foodandnutrition.org/september-october-2017/non-alcoholic-fatty-liver-disease/ Thu, 26 Oct 2017 14:03:11 +0000 https://foodandnutrition.org/?p=9612 ]]> Non-alcoholic fatty liver disease, or NAFLD, is the buildup of excess fat in the liver that is unrelated to alcohol consumption. It begins with simple fatty liver and can progress to life-threatening liver cirrhosis, in which the liver is loaded with scar tissue and can no longer function properly. NAFLD is the most common form of liver disease in the developed world.

In the United States, at least 30 percent of adults and as much as 10 percent of children older than 2 have NAFLD. With obesity as a common comorbidity, the prevalence of NAFLD has doubled in the last two decades and may soon surpass hepatitis C infection as the leading cause for liver transplantation in the U.S.

The Disease Spectrum

NAFLD is a non-specific title describing several variations of the disease with differing levels of severity. In simple NAFLD, there are no symptoms, only steatosis, which is an excess of triglycerides in the liver. As many as 30 percent of people with NAFLD will progress to non-alcoholic steatohepatitis, or NASH, a severe form of fatty liver characterized by inflammation. There often are no symptoms related to NASH, though some sufferers complain of fatigue or discomfort in the upper right abdomen. Many people with NASH go on to develop fibrosis or scarring of the liver. As fibrosis progresses, cirrhosis develops, which can lead to progressive chronic liver failure, liver cancer and death.

Risk Factors and Causes

NAFLD is more common in people who have obesity or Type 2 diabetes. At least half of people with Type 2 diabetes and approximately 90 percent of people with body mass indices of 35 or higher have some form of NAFLD. Insulin resistance is common among these conditions and often is expressed as metabolic syndrome.

NAFLD is widely considered the liver manifestation of metabolic syndrome. Insulin resistance leads to excess free fatty acids in the blood stream and increased fat deposition in the liver. Furthermore, metabolic abnormalities spur the liver to produce and store high amounts of fatty acids. Most people with NAFLD have at least one feature of metabolic syndrome, and about one-third have all five features: elevated blood sugar levels, high blood pressure, low HDL cholesterol levels, elevated triglyceride levels and increased waist circumference.

Additional risk factors for NAFLD include high cholesterol levels, polycystic ovary syndrome, sleep apnea and underactive thyroid. These conditions share risk factors and complications such as weight gain, inactivity, diabetes and poor diet.

Less common causes of NAFLD include medications, infections, genetic disorders affecting metabolism, malnutrition and rapid weight loss.

NAFLD Progression and Cardiovascular Complications

Progression of patients throughout the spectrum of NAFLD is not well-defined. Continued or worsening insulin resistance likely plays a role in the advancement of liver abnormalities, as do oxidative stress and inflammation. Zachary Henry, MD, assistant professor of gastroenterology and hepatology at the University of Virginia, notes that for most of his patients, as metabolic syndrome worsens, so does NAFLD. To make matters worse, the progression to NASH may cause a vicious cycle of increased insulin resistance and faster progression through the NAFLD spectrum.

Not all patients progress in a typical fashion. “There are subsets of patients that likely have a genetic predisposition to progress regardless of metabolic syndrome,” Henry says.

Heart disease is the top killer among people with NAFLD, especially for those who have progressed to NASH. It is unclear if this is an association related to metabolic disturbances or if liver abnormalities cause heart complications. Research suggests NAFLD may lead to heart disease by contributing to blood vessel dysfunction, systemic inflammation, oxidative stress, and worsening cholesterol and triglyceride levels.

Screening for and Diagnosing NAFLD

Screening starts with a blood test to measure liver enzymes, but diagnosis requires imaging of the liver, typically by ultrasound. Health care providers frequently order imaging tests for patients with elevated liver enzymes in the presence of high-risk conditions such as Type 2 diabetes, metabolic syndrome, obstructive sleep apnea and a BMI of 35 or higher. However, the disorder likely is under-diagnosed because many patients with NAFLD have normal liver enzyme levels. Henry favors imaging everyone at high risk, but because this puts a heavy burden on the health care system, many providers order diagnostic procedures only when liver enzymes are elevated.

A liver biopsy is necessary to learn if a patient has simple steatosis or if the disease has progressed to NASH, fibrosis or cirrhosis. Under a microscope, the sampled liver tissue looks identical whether the patient has fatty liver from alcohol consumption, insulin resistance or some other reason. The diagnosis of NAFLD is made by ruling out excessive alcohol intake.

Treatment of NAFLD

There currently are no FDA-approved medications for treating NAFLD. The treatment trifecta is weight loss, healthful eating and physical activity — the same lifestyle interventions that treat other conditions associated with insulin resistance.

Inspiring difficult lifestyle changes for a condition without symptoms is challenging, but early intervention can prevent progression and even reverse NAFLD, says Kristin Kirkpatrick, MS, RD, LD, manager of Wellness Nutrition Services at Cleveland Clinic and author of Skinny Liver (Da Capo Press 2017). The key, she says, is to learn what motivates each individual and to focus on comorbid conditions such as elevated blood sugar levels.

WEIGHT LOSS. As with other conditions related to insulin resistance, even moderate weight loss improves NAFLD. At the University of Virginia Health System, Mary Lou Perry, MS, RDN, CDE, works with a multidisciplinary team to encourage healthful lifestyle habits and weight loss of 7 percent to 10 percent of starting weight. Perry notes that the degree of improvement is proportional to the amount of weight lost. However, rapid weight loss of more than 3.5 pounds weekly, with its greater flux of fatty acids to the liver, may worsen inflammation in NASH and accelerate disease progression.

HEALTHFUL EATING. Research has not identified an ideal diet or macronutrient distribution for the treatment of NAFLD. Thus, following recommendations of the 2015-2020 Dietary Guidelines for Americans is reasonable. One option gaining traction among health professionals is a Mediterranean-style diet. In a small crossover study, a Mediterranean-style diet produced greater reversal of both insulin resistance and liver fat content compared to a low-fat, high-carbohydrate diet even without a change in weight.

The following food items deserve special attention because they affect the progression of the disease or because patients frequently ask about them:

Alcohol: Moderate alcohol intake is associated with less heart disease and greater insulin sensitivity. However, it is unknown if these benefits extend to patients with NAFLD or if small amounts of alcohol are harmful. The American Liver Foundation and some physicians advise people with NAFLD to completely avoid alcohol. In the absence of clear guidelines, patients with NAFLD should adhere to the American Heart Association’s defined daily limits of one drink for women and two drinks for men.

Coffee: Limited data suggests coffee consumption may reduce the severity of NAFLD through anti-inflammatory and antioxidant properties.

Green tea: With its rich polyphenol content, researchers propose that drinking green tea may improve NAFLD. However, there have been no randomized controlled studies in humans.

Sugar-sweetened beverages: Research suggests drinking sugary beverages is associated with greater risk of NAFLD.

Dietary supplements: There is little evidence for the use of dietary supplements in treating NAFLD. Vitamin E shows some promise, but other studies link vitamin E supplements to increased mortality. Although some people may try unproven therapies such as milk thistle and green tea extract, unsupervised dietary and herbal supplements cause 20 percent of liver toxicity cases.

PHYSICAL ACTIVITY. Both cardiovascular exercise and strength training improve insulin resistance and NAFLD. Without clear exercise guidelines for this condition, it is prudent to work toward federal recommendations of achieving at least 150 minutes of moderate-intensity aerobic activity and two full-body strength training sessions weekly.

]]> Who Knew Dehydrating Was So Much Fun? https://foodandnutrition.org/kitchen-tools/knew-dehydrating-much-fun/ Thu, 08 Sep 2016 16:02:39 +0000 https://foodandnutrition.org/?p=7551 ]]>
Excalibur Dehydrator
PHOTO: JILL WEISENBERGER, MS, RDN, CDE, FAND

Product Reviewed:
Excalibur 2400 4-Tray Dehydrator

Several weeks after opening the Excalibur 2400 4-Tray Dehydrator, it’s still on my kitchen counter because I’ve had so much fun testing it. This dehydrator is simple to use: simply fill the trays with your favorite fruits or vegetables, close the door, select a temperature, turn it on and leave it for several hours.

I’ve discovered some unusual and delicious uses for a surplus of fruits and vegetables. Zucchini became zucchini chips for hummus. Kiwi dipped in a sugar solution became candy. A mix of pineapple, strawberries, mangoes and bananas became the best fruit leather I have ever eaten! I’ve enjoyed dehydrated apples, tomatoes and so much more.

In my testing, I learned that each food took a few hours longer than the temperature and time guide that accompanied the dehydrator said that it would take. Once I got used to that, it was simple!

]]> Let’s Focus on Beating Diabetes at Home — and Around the World https://foodandnutrition.org/blogs/stone-soup/lets-focus-beating-diabetes-home-around-world/ Thu, 07 Apr 2016 21:54:47 +0000 https://foodandnutrition.org/?p=1186 ]]> Let’s talk diabetes and prediabetes around the world — the main goals of World Health Day 2016. According to the World Health Organization, the number of diabetes cases is rapidly increasing in many countries. They estimate that 350 million people have diabetes now (with that number expected to double by 2036), and that the disease was the direct cause of 1.5 million deaths in 2012.

One of the most important things you can do this World Health Day is become aware of the problem. Of the estimated 29 million Americans who have diabetes, approximately 8.1 million — one in four — don’t know they have it. And, of the staggering 86 million Americans — one out of every three adults in our country — who has prediabetes, 90 percent of them don’t know they have it.

Today is the time to turn those numbers around! Start by discussing diabetes and prediabetes with your friends, families and health-care providers.

The Risk Factors for Type 2 Diabetes

Knowledge is power so share information about diabetes and prediabetes Tweet this with your friends and family. Take the American Diabetes Association’s Type 2 Diabetes Risk Test and become familiar with the risk factors of Type 2 diabetes.

  • Overweight
  • Physical inactivity
  • Family history of diabetes
  • Certain ethnicities such as African American, Latino, Native American, Asian American, Pacific Islander
  • Being a women who delivered a baby weighing more than 9 pounds or having gestational diabetes
  • Polycystic ovary syndrome
  • High blood pressure
  • Low levels of HDL cholesterol
  • High levels of triglycerides
  • Previous abnormal blood sugar measurement
  • History of cardiovascular disease
  • Acanthosis nigricans (a skin condition characterized by dark, velvety skin in the folds and creases of the body, typically the armpits, neck and groin)

4 Ways to Overturn Prediabetes

Prediabetes is not “pre-problem.” Tweet this Rather, it is a sign of a long-term insulin resistance. Explain that, even though prediabetes is concerning, there are ways to halt the progression to Type 2 diabetes. It does not require anything magical or even heroic. Instead, good health habits and moderate weight loss are the keys to preventing prediabetes from becoming Type 2 diabetes.

  • Be physically active most days of the week.
  • Eat wholesome, nutrient-dense foods in reasonable quantities — look to the USDA’s MyPlate for guidance.
  • Cut back on added sugars, saturated fats and overly processed, low-nutrient foods.
  • Work with a registered dietitian nutritionist to create an individualized plan and set personalized behavioral goals.

Should you or someone you care about receive a diagnosis of Type 2 diabetes, work with a registered dietitian nutritionist and certified diabetes educator to learn about the disease, lead a healthful lifestyle and manage blood sugar, cholesterol levels and blood pressure.

]]> Trimmed-down Sweet Noodle Kugel https://foodandnutrition.org/blogs/stone-soup/trimmed-sweet-noodle-kugel/ Thu, 03 Dec 2015 03:36:13 +0000 https://foodandnutrition.org/?p=1632 ]]> This is one of my favorite foods from childhood. We’d eat sweet noodle kugel only a couple times a year on one Jewish holiday or another, but the sweet, creamy dish made with pasta is a dish I always looked forward to eating.

When I started making kugel for my own family, I started tweaking the recipe to reduce the amount of calories, saturated fat and added sugars. In fact, over the years, I’ve adjusted the recipe several times — yet the results are still delicious and fill the kitchen with an aroma of cinnamon. Plus, my children now look forward to enjoying sweet noodle kugel as much as I do!

My Recipe Tweaks

All I did with this sweet noodle kugel recipe is tackle the obvious areas for nutritional improvement. I trimmed the amount of sugar, traded in full-fat dairy for non-fat and low-fat options and served more moderate portions. Plus, using non-fat Greek yogurt instead of sour cream boosts the protein content.

Trimmed-down Sweet Noodle Kugel Trimmed-down Sweet Noodle Kugel -

Recipe by Jill Weisenberger, MS, RDN, CDE, FAND, CHWC

Ingredients

  • 12 ounces egg noodles, dry
  • 6 large eggs, beaten
  • 1½ cups non-fat Greek yogurt
  • 16 ounces low-fat cottage cheese
  • 2½ cups non-fat milk
  • 1 cup sugar
  • 2 tablespoons canola oil
  • 1 8-ounce can crushed pineapple packed in natural juices (do not drain)
  • ½ cup raisins
  • 1 teaspoon salt
  • 1 tablespoon vanilla extract
  • 2 ounces (about 2 cups) whole-grain wheat or corn flake cereal, crushed
  • 1 teaspoon ground cinnamon

Directions

  1. Preheat oven to 350°F.
  2. Prepare egg noodles according to package directions, omitting salt.
  3. Meanwhile, in a large bowl, combine eggs, yogurt, cottage cheese, milk, sugar, canola oil, pineapple, raisins, salt and vanilla.
  4. Add prepared noodles and mix well.
  5. Pour into a 9-by-13-inch casserole dish that has been sprayed with nonstick cooking spray.
  6. Mix the crushed cereal and cinnamon together. Cover the top of the casserole with the cereal mixture.
  7. Bake 90 minutes or until the center of the kugel is set. Makes 20 servings.
]]> Are Grilling and Baking Harmful Ways to Cook? https://foodandnutrition.org/november-december-2015/grilling-baking-harmful-ways-cook/ Fri, 30 Oct 2015 14:30:49 +0000 https://foodandnutrition.org/?p=6293 ]]> There is little question that grilling and baking are healthful alternatives to frying, particularly in terms of reducing calories and fats.

But when it comes to meat, these high-temperature, dry-heat cooking methods may not reign supreme for health. Research increasingly suggests that moist-heat methods, such as braising or poaching, in addition to shorter cooking times and lower temperatures, can reduce potentially harmful compounds that may contribute to chronic disease.

Advanced glycation end products, or AGEs, are a group of compounds present in the body as a byproduct of normal metabolism. However, evidence is mounting in favor of the theory that excess AGEs promote oxidation and inflammation — leading to or worsening chronic health problems such as heart disease, Type 2 diabetes, kidney disease and Alzheimer’s disease. AGEs may even contribute to the aging process.

Typical AGE formation within the body occurs very slowly and accumulates over time; thus, older people tend to have higher levels than younger individuals. People with diabetes also may have more AGEs in the body due to higher blood sugar levels and because excretion of AGEs through urine is reduced, the latter of which is true among people with kidney disease as well.

While the backyard barbecue is hardly the sole contributor of added AGEs (tobacco smoking is another source), excess AGE levels typically result from the diet. Higher-protein foods from animal sources are among the richest in AGEs, with beef and cheese topping the list, followed by poultry, pork, fish and eggs. Butter, cream cheese, margarine and mayonnaise serve up higher amounts than oils and nuts. Aged cheeses and cheeses higher in fat contain more AGEs than reduced-fat and non-aged cheeses.

Although carbohydrate-rich foods generally contain fewer AGEs than high-protein or high-fat foods, those processed with dry heat (such as crackers, chips and cookies) may contain more due to the addition of fat. Meanwhile, boiled and steamed grains, legumes, breads, vegetables, fruits and milk are among the foods lowest in AGEs.

In addition to occurring naturally, AGEs are produced in large amounts under certain cooking conditions, especially when animal-derived foods are cooked with high heat. The compounds are formed when sugars combine with proteins, fats or nucleic acids — also known as the colorful and tasty Maillard reaction that is seen in the darkened edges of grilled chicken and seared steaks, or on the crispy surfaces of toasted bread or marshmallows.

Until recently, scientists had little concern regarding AGEs in food because it was believed the body absorbed very few of the compounds. Newer research, however, shows people absorb about 10 percent of AGEs consumed — which could be significant, depending on one’s food choices and preferred cooking methods.

Animal research suggests avoiding dietary AGEs helps delay chronic illnesses and aging. Research involving healthy human volunteers shows mixed results, with some (but not all) studies finding AGE intake linked to insulin resistance, weight gain, inflammation and other health measures. Many studies show that, when AGE consumption is high, inflammatory markers such as C-reactive protein, or CRP, fibrinogen and tumor necrosis factor alpha (a.k.a. TNFalpha) increase in the blood. Likewise, when AGE intake is low, these inflammatory markers drop.

Diabetes

The correlation between diets high in AGEs and inflammatory markers are of particular interest to diabetes researchers exploring the effect of constant, low-grade inflammatory states that are common among people with diabetes and the potential role of AGEs in diabetes complications.

Some research suggests the amount of AGEs present in the retinas of people with diabetes predicts the severity of diabetic eye disease. Additionally, people with diabetes tend to have higher amounts of AGEs in their peripheral nerves, suggesting that AGEs may play a role in the common nerve disorder associated with diabetes.

Still, other studies suggest AGE restriction among people with Type 2 diabetes may improve insulin resistance. For example, in one intervention that modified only cooking methods (not food choices), participants halved their AGE intakes. After four months, this resulted in reduced oxidative stress, insulin resistance and markers of inflammation — and plasma insulin levels fell by 30 percent.

Heart Disease with Diabetes

AGEs also may affect the heart and blood vessels. According to some studies, among people with diabetes, those who consumed the most AGEs had the greatest risk for cardiovascular disease. AGEs may cause damage by linking with some of the proteins in blood vessels, making the blood vessels less elastic and more prone to disease. Additionally, AGEs may modify low-density lipoprotein cholesterol in such a way that it is easily oxidized and deposited within blood vessel walls, triggering the formation of fatty streaks and eventually leading to atherosclerosis or plaque formation.

Kidney Disease

In older adults, higher levels of AGEs in the bloodstream typically are associated with poorer kidney function. One study showed older women with late-stage kidney disease, diabetes or both had higher levels of circulating AGEs than healthy women. A separate study found kidney function improved in overweight and obese people on a low-AGE diet.

Cancer

The evidence suggesting a role of AGEs in the development of cancer is less robust, says Karen Collins, MS, RDN, CDN, FAND, nutrition advisor to the American Institute for Cancer Research. However, AGEs may influence cancer risk, Collins says, by increasing chronic low-grade inflammation. They also may increase oxidative stress, resulting in damage to genes that start the cancer process and affect systems responsible for controlling cell growth and destroying abnormal cells. “Limited studies show signs of higher AGEs in tumors of the colon, stomach, pancreas, prostate, breast and ovary, though this research is in very early stages,” Collins says.

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]]> My 3-Step Plan to Cook Faster and Smarter https://foodandnutrition.org/blogs/stone-soup/3-step-plan-cook-faster-smarter/ Thu, 15 Oct 2015 18:15:30 +0000 https://foodandnutrition.org/?p=1972 ]]> When we’re busy or overworked, it can be tempting to push a healthy meal right off the priority list. Fortunately, it doesn’t take tons of time to put something delicious and nutritious together. But, it does take a little planning. Here are three time-saving, health-boosting tips I share with my patients and clients.

Prepare Some Foods in Advance

Many of my patients prepare several full meals over the weekends to eat on busy weeknights. Others – including me – prepare just a few recipes or ingredients ahead for use later in the week.

Hard-boiled Eggs
Perfect for a snack, a grab-and-go breakfast or a quick protein source for lunch.

Gazpacho
This all-vegetable, tomato-based cold soup is a summertime favorite. I toss garden-fresh veggies, seasonings and 100-percent vegetable juice into my blender. Within minutes, I have several cups of low-calorie, nutrient-dense deliciousness that lasts for days. We eat it for snacks, lunch or dinner.

Roasted Vegetables
Cut, toss with oil, season and spread onto a pan. Cut similar vegetables in uniform sizes with quicker-cooking vegetables in larger pieces to ensure even cooking. Be sure not to crowd the pan, or you’ll end up steaming instead of roasting your veggies. Roast at 400 to 450°F. Stir or toss half way through cooking. Heat and eat whenever you need an extra vegetable, or toss into salads, sandwiches and omelets. Need a little inspiration? Try roasting cauliflower with thyme and garlic; butternut squash with sage; green beans with fresh tarragon; or asparagus with a sprinkle of lemon zest (added after cooking).

Chopped Veggies
Do you have a few free minutes at a random part of the week? Use that time to wash and chop veggies and keep them in separate containers. Use this already prepped produce for snacks, salads, casseroles, pasta sauce, soups … whatever!

Plan for Leftovers

I’m frequently home late on Thursday evenings. I still manage to get a home-cooked meal on the table because I plan my leftovers carefully. For example, I’ll prepare a stew on Monday with enough to eat again on Thursday. On Tuesday, I’ll prepare an extra batch of roasted vegetables. On Wednesday, I’ll make a double batch of quinoa. So you know what we’re eating on Thursday? Leftover stew served over leftover quinoa with roasted veggies. With the time I’ve saved, I even can toss together a fresh fruit salad.

Be Clever with Appliances

I have many beloved time-saving tools and appliances, from herb scissors to nonstick baking mats to an immersion blender. But a rice cooker and a digital scale are my favorites.

I use my rice cooker for much more than rice. It cooks wheat berries, quinoa, steel cut oats, barley and more. What I really love is that I can turn it on and walk away to do other chores. When the grain is fully cooked, the rice cooker turns itself off and keeps the contents warm.

A digital food scale saves me from having to wash multiple measuring cups. Instead of using several cups to serve up a proper portion, I simply put my bowl or plate onto the scale and scoop my cottage cheese, berries, yogurt, cereal or whatever until the scale signals the amount I want in grams or ounces. Then, I “zero” the scale and add the second food. Then I “zero” it again and add the third food (and so forth). Now, I have nothing to wash except my dish and utensils.

There are so many ways to save time and effort in the kitchen. It really comes down to being creative and planning ahead. If you have a favorite trick, I’d love to hear it!

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