Guest Blog: Simple substitutions for healthier holiday food

Today's guest blog post is written by Vanessa Bautista, Dietetic Intern with Oakwood University.  Thanks for sharing with us, Vanessa!

Vanessa with Martha Stewart

A week ago, I was beyond delighted to meet Martha Stewart at Macy’s South Coast Plaza.  Martha Stewart and her deputy food editor of Martha Stewart Living, Sarah Carey, teamed up to create a seafood stew.  After they made their version of the dish crew members passed out a pre-made version.  Not surprisingly, the stew that everyone tried was not the actual stew that Martha made.  During the question and answers segment an audience member pointed out that the version the audience received was somewhat spicier then what the recipe had call for and asked what the difference was.  Martha’s response was that there might have been a little more pepper added to the audience recipe sample. And that’s when it happened.  It dawned on me. “Not all recipes are the same!”  So I decided to gather up all my guts and wits and ask, “Since the recipe taste a little bit different, could I try the stew that you made?”  Martha Stewart’s version turned out to be much better!  Besides getting to tell you about this exciting experience, the fact still remains that not all recipes are created equal.  Sure, we all have our family favorites like Uncle Danny’s surprisingly sweet-sweet potatoes. But this thanksgiving and even Christmas I dare you to get creative like Martha Stewart but in a healthy way.  I have spent way too many holidays watching the ones I love gain weight and try to lose it.  Because of this, I have actually tried many ingredient substitutions not only during the holidays but also throughout the year.  So this holiday season do yourself and your family a favor.  Try some of these amazing substitutes to reduce sugar and fat and increase the nutrient and phytochemical composition in your holiday dishes.  And who knows, you might create a new healthy holiday favorite!  Now that’s a good thing!

Original Ingredient:	Substitute:	Health Benefit:
Milk Chocolate	All or half of recipe for 70% cocoa or higher dark chocolate	More flavonoids (a heart protecting antioxidant) higher cocoa content the better
Iceberg Lettuce	Romaine lettuce in salads	More folate, vitamin A, potassium and vitamin C than iceberg variety
1 Cup All-Purpose flour	½ whole wheat in recipes	Increases fiber content in recipes
Sour cream	Greek yogurt on baked potatoes or dip recipes	More protein and calcium and less saturated fat
1 Full Cup of regular sugar	½ Cup of regular sugar in baked goods recipes	50% reduction in sugar in recipe
2 Tablespoons butter	1-1/2 Tablespoons Extra light tasting olive oil for sautéing	Lower in cholesterol and saturated fat
1 Cup butter	¾ Cups extra light tasting olive oil for baked goods such as cookies	Lower in cholesterol and saturated fat

A good thing!

Guest Blog: Crossfit Q & A with Brian McFadden

CrossFit Fever Games 2011 (via Flickr)

Do you CrossFit?  Have you heard of it?  If you haven't heard of it yet, then you will because this form of activity is taking off.  I first learned of it a few years ago because a CrossFit "box" (aka, workout location) had opened up in a garage down the street from my home.  As I looked into it a little more, I learned that this whole CrossFit thing was a whole new workout world to me.  They had their own community with what seemed to be their own language and workouts called names, like "Fran" and "Isabel".  And all I can say is that these workouts look hard core!

I'm fortunate enough to have a friend and colleague, Brian McFadden, owner and fitness trainer at CrossFit iDog in Huntington Beach, CA.  He kindly agreed to a guest Q & A with me so that I could shed a little more light for you on CrossFit.  


In one sentence, how would you describe CrossFit?
CrossFit is a fitness regimen designed using constantly varied, high intensity, functional movements that facilitate better daily living, to optimizing elite level sport performance, and everything in between.

How is CrossFit different from other forms of exercise?
CrossFit is different from other exercise in the way that it combines three modalities, those being olympic lifting, gymnastics, and metabolic conditioning (running, biking, swimming, rowing, etc.) together in high intensity workouts that are never routine. Nothing is beyond the scope of what a CrossFitter is prepared to do.

What separates CrossFit from the typical gym, exercise class, or bootcamp? 

CrossFit is more than about just fitness. CrossFit is about community and encouragement. CrossFit is about high fives and fist bumps. An accomplishment for one person is an accomplishment for everyone. For many it rekindles a camaraderie from the days of high school or college sports and gives everyone a chance to reach goals of fitness or wellness that are otherwise difficult in gyms or classes filled with judgmental stares.

Who’s the best candidate for CrossFit? Do you have to be fit to CrossFit? 

Everyone! CrossFit is universally scaleable and designed to fit the needs of anyone willing to put in the effort. At CrossFit we firmly believe that the needs of a grandma and an olympic athlete do not differ in kind but simply degree.

What are the benefits that a participant might expect to see with CrossFit training? 

The CrossFit regimen is designed for people to excel in 10 fitness domains including but not limited to: Cardiovascular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance, and Accuracy. Our protocol for high intensity, constantly varied functional movements (which also happens to be part of what defines us) is unlike any other programming in it's ability to illicit such benefits as body composition, weight loss, increase in bone density, decreased risk of heart attack, and a general well being are among the many.

What’s the biggest challenge that CrossFit participants face? 

The biggest challenge CrossFitters face is understanding how important nutrition is and putting it into practice. Proper nutrition can amplify or diminish the effect of your training efforts in a tremendous way.

  

What does it take to become a CrossFit trainer? 

In order to train at an affiliate an individual must be level 1 certified through a CrossFit Level 1 ANSI accredited certification course. From there he/she may continue to become trained in specialized areas such as olympic lifting, kettlebells, CrossFit kids, combat (all of which which are certified for at CrossFit iDog) among many others.

What do you enjoy most about CrossFit?

CrossFit affords me an opportunity to help people do something in life that they may have never thought possible. It changed the way I live and the ability to share CrossFit that has become such a blessing in my life.

Thank you, Brian, for doing this Q & A with me!  I haven't tried CrossFit yet since I've been in triathlon training mode this year, but I do plan on checking it out.  I'll keep you posted to give you a dietitian's eye view of it all.  If you'd like to learn more about CrossFit iDog, check out the website and Facebook page.

What about you?  Have you heard about CrossFit?  Have you tried it?  What do you think of it?

Guest Blog: Weight Loss - Are you planning for success?

Credit:  bgottsab (Flickr)

Today's guest blog post is written by Jennifer Michelle, Dietetic Intern at Bowling Green State University's Dietetic Internship Program.  Thanks for sharing with us, Jennifer!  

When trying to reach any goal, planning is an important step. This is especially true when it comes to weight loss. There are so many variables involved in reaching weight loss goals that a well coordinated effort is your best bet to succeed. When food and exercise related decisions are left to chance, it is easy to make less than desirable choices. Today’s busy lifestyle can make it easy to lose track of your goals.

Why should you have a plan?

Losing weight and keeping it off requires consistent healthy lifestyle choices. Planning ahead can help you prevent hitting exercise and nutrition roadblocks on your path to weight loss success. We often eat for reasons other than hunger, and sometimes hunger drives us to indulge in high-calorie, unhealthy foods. When you plan healthy meals and snacks in advance and have all the ingredients necessary, you won’t find yourself making less than optimal choices. Even when you dine out, having a strategy is the key to success. Deciding where you are going to eat will allow you to check out the menu for healthy options to select in advance in order to avoid giving in to temptation. Another reason you should have a plan is to keep on track with your exercise program. If you are just fitting in exercise wherever you can, it is easy to find yourself too busy or too tired to get in the amount you need.

How can you plan for weight loss success?

Start by setting aside some time for strategizing each week. Coming up with a plan takes a little time and is the first step in organizing your weight loss success. Be sure to include all the meals and snacks you need, including all necessary ingredients. Decide when and where you will be eating your meals and snacks, taking into consideration your schedule and when you tend to feel hungry. Remember to include time to go shopping for the ingredients you need. Exercise is another important part of your weight loss plan. It is very easy to skip an exercise session when you have a long or hectic day. Schedule time for exercise as an appointment you need to keep with yourself.

Do you have a plan for weight loss success? What about having a plan has helped you to reach your weight loss goals?

Guest Blog: Vitamin D - What you need to know

This blog post was written by Marina Vigil, a California State University, Long Beach Dietetic Intern.  She is one of my former students with whom I had the pleasure of working with during her self-select rotation.  Thank you for sharing your knowledge with us, Marina!

Photo credit:  pittaya (Flickr)

Vitamin D: What Do You Need To Know?

Vitamin D has been receiving a lot of attention lately. Why? Vitamin D is a fat soluble vitamin that has long been known to be an important part of the body’s bone growth and maintenance by helping to maintain proper levels of calcium and phosphorus. But now research suggests that Vitamin D may be involved in the treatment and/or prevention of many diseases including diabetes, multiple sclerosis, and some cancers. Even though some of this research is inconclusive, it is still important to get adequate Vitamin D.

Where can I get my Vitamin D?

Unlike most other nutrients, your body can make all the Vitamin D that you need with the help of sunlight.  This is why Vitamin D is sometimes called the sunshine vitamin. On a clear, sunny day, most people only need to expose their hands, face and arms (without sunscreen) for 5 to 30 minutes a few times a week. However, due to the risk of skin cancer, the American Academy of Dermatology does not recommend getting your Vitamin D from light, either naturally from the sun or artificially from indoor tanning. If you do get your Vitamin D from light, be aware of the risk of sun damage.  Wear sunscreen outdoors and limit use of tanning beds to decrease your risk of sun damage.

The best way to get your Vitamin D is through a healthy diet. Not many foods are naturally rich sources of Vitamin D, but the good news is that it is still easy to get the recommended amounts of Vitamin D! Because it is so important, many foods, such as dairy products, juices, and cereals, are fortified with Vitamin D. Tofu and other soy products are also often fortified. In addition, eggs and fatty fish, such as salmon, tuna, and mackerel, are natural sources of Vitamin D.   Try to include a variety of these foods to maintain an adequate amount of Vitamin D.

Who is at risk of deficiency?

Unfortunately, research shows that many people are not getting enough of this vital nutrient, even in areas with plenty of sun. With our busy lifestyles nowadays many people spend the sunniest part of the day inside and are missing out on Vitamin D production. The elderly are also at higher risk for deficiency because the body makes less Vitamin D with age. So, how do you know if you are deficient? The answer is you don’t unless you get tested. You should talk to your doctor about getting tested.  It’s important to know that your levels will be lower in the winter.

Can I have too much Vitamin D?

Now, some people say that you can never have too much of a good thing, but that is not always true. Although vitamin D is great for your health, too much vitamin D can have toxic effects. High levels of vitamin D can cause high levels of calcium known as hypercalcemia. But the good news is that you cannot get vitamin D toxicity from the sun. If you are in the sun too long, your body will stop making Vitamin D and will break it down instead to prevent toxic levels. Vitamin D toxicity is usually caused by taking supplements.  For this reason, I would not recommend taking supplements unless you know you are deficient. Then, you and your doctor or dietitian can determine whether a supplement is right for you.

For more info on the Institute of Medicine's dietary reference intakes for vitamin D, click here.

Do you know your Vitamin D level? What Vitamin D rich foods do you enjoy? 

Foodie Friday: Turkey Apple Sausage Breakfast Sandwich

Today's Food Friday recipe is a treat from California State University-Long Beach dietetic intern, Marina Vigil, who worked with me during her self-select rotation.  Thank you for sharing the recipe with us, Marina!

Photo credit: Marina Vigil. Copyright 2011. All rights reserved.

Last month I participated in a health fair and I was delighted to find that one of the booths was giving away free cookbooks, including one on soul food. I had never had the pleasure of trying Soul food, but I always look forward to trying something new. When most people think of soul food, they often think of fatty, fried foods, but these recipes highlight how to have healthy food that is still soulful. Many of the recipes looked appetizing and colorful. Everyone in my family found recipes that they wanted to try. I decided to start my venture into soul food with the Turkey Apple Sausage Breakfast sandwich. It includes some of my favorite ingredients, tomatoes and mushrooms! I also added some baby spinach to the recipe to give it a little extra color. Adding vegetables to a morning breakfast sandwich is a great way to start the day!  I loved the flavor that the herbs and the apple gave the turkey patty. I substituted some fresh herbs from my garden in this recipe. You can substitute fresh herbs for dry, too. Just remember that you typically need three times as much fresh herbs because dried herbs have a stronger flavor. Overall, it was a delicious start to my morning! I look forward to trying more recipes from this cookbook.

To try this and other Soulful recipes, visit this link.

{Print this recipe}

Turkey Apple Sausage Breakfast Sandwich  

Adapted from Soulful Recipes: Building Healthy Traditions, 2008

Makes 6 servings. 1 patty per serving.

Prep time: 5 minutes Cook time: 25 minutes

Ingredients

Turkey Apple Sausage

1 pound ground turkey

1 red delicious apple, peeled, cored, and chopped

2 large cloves garlic, finely chopped and divided into 2 portions

½ teaspoon dried thyme

¼ teaspoon red pepper flakes

1 teaspoon dried sage

¼ teaspoon ground black pepper

1⁄8 teaspoon ground coriander

nonstick cooking spray

Breakfast Sandwich

2½ cups chopped mushrooms

1½ cups chopped onions

6 whole wheat English muffins

6 slices tomato

1 ½ cups baby spinach

Preparation

1. In a large bowl, combine turkey, apple, one garlic clove, thyme, red pepper flakes, sage, ground black pepper, and coriander; mix well.

2. Form the turkey mixture into 8 patties (set aside 2 patties for the Dirty Rice and Blackeye Peas recipe on page 32).

3. Spray a large skillet with nonstick cooking spray and heat over medium heat.

4. Cook patties until they are cooked through, about 5 to 7 minutes per side. Set aside.

5. Spray the skillet with nonstick cooking spray and sauté the remaining garlic for 3 minutes

6. Add mushrooms and onions. Sauté until the mushrooms are tender and onions begin to brown, about 5 minutes.

7. Cut each English muffin in half. Place a Turkey Apple Sausage patty, 1⁄3 cup of mushroom-onion mixture, 4-5 leaves of baby spinach and a slice of tomato on 6 English muffin halves.

8. Cover each sandwich with the other English muffin half and enjoy!

Nutrition information per serving: Calories 256, Carbohydrate 35 g, Dietary Fiber 6 g, Protein 19 g, Total Fat 5 g, Saturated Fat 1 g, Trans Fat 0 g, Cholesterol 38 mg, Sodium 459 mg

What new foods have you tried recently?