December 29, 2011
Happy New Year to you! Thank you for reading and sharing my blog. I appreciate you, your comments, and look forward to this year together. I like the beginning of a New Year. For me, it’s a time to review and renew. I’m one of those who likes to take an up close and personal look at my life, where I’m going and what needs to be tweaked…and believe me…there’s always a lot of tweaking to be done.
I’m sure your schedule is like mine…pretty jammed every day. Well, I’m trying to take a little better care of my health, particularly the way I eat. I know, I’m a registered dietitian but I’m human too with a long list of things that need to be done everyday and never enough time. Sound familiar? So I’m looking at real world, everyday ways that I can eat better and improve my health and I want to share them with you.
Joining me on the podcast to discuss test kitchen tips for a healthy new you is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. She was part of a food trend survey for Hunter PR and their results found that in 2012, 67% of Americans will make food-related resolutions. Do you agree? Do you plan to make food-related changes/tweaks?
Regina shared ways that the Family Circle test kitchens are working to produce healthier recipes:
Lowering the sodium in their recipes. Family Circle uses ingredients like no-salt or low-salt tomatoes and adds back in a little sea salt for more punch. Regina suggests making sure your dried spices are not old! I’m definitely more aware of sodium and grow fresh herbs in small pots outside my door including rosemary, oregano, chives, and sage. Once you start using herbs and spices it’s easy to cut the salt and not go back. Plus your taste buds adapt.
Check out this month’s recipe for Chicken, Sweet Potato and Cauliflower Vindaloo that includes quinoa.
Incorporating more whole grain products like quinoa and wheat berries to bulk things up without adding fat. There are really good blends/mixes available now. Newly popular whole grain products can be a little pricey so watch for sales and coupons. Use them in place of meat for a meatless Monday dish. I like the products by truRoots…they carry a wide variety of organic whole grains and lentils such as quinoa, green lentils and brown rice.
Add great condiments like good balsamic vinegar (Regina loves Lucini’s fig), mustards and honey… all help perk up the flavor of food.
Want more information? Listen to this week’s podcast below.
Listen to this week’s podcast
November 18, 2011
Does diabetes run in your family? Has your blood glucose (aka blood sugar) been a little elevated? According to the National Diabetes Information Clearinghouse (NDIC), approximately 35% of adults 20 and older, and 50% of adults 65 and older have pre-diabetes.
Have you heard the term pre-diabetes? It’s used to describe above-normal blood sugar levels that are not quite elevated enough to be diagnosed as diabetes. Here’s the kicker: unless lifestyle changes are made such as weight loss, tweaks to the diet and more exercise, pre-diabetes typically progresses to diabetes.
But I like to focus on the good news. If you are pre-diabetic or diabetes runs in your family, you can take control now and help prevent diabetes. If you have diabetes, smart habits can reduce your blood sugar level enough that you may need less medication or none at all.
Joining me on the podcast this week to bust some diabetes myths and talk superfoods is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine.
One of the most common diabetes myths is that eating too much sugar causes diabetes. You my eat very little sugar or few sweets and still develop diabetes. Weigh gain plays a big role in diabetes and it doesn’t matter what foods you eat or drink to put on the pounds.
Diabetes Superfoods to Add to Your Diet:
Leafy greens
Nuts
Herbs and spices: particularly cinnamon, oregano and turmeric
High Fiber Foods: Susan: such as whole wheat bread, brown rice, beans, lentils, oatmeal
New research is looking at both regular consumption of caffeinated coffee and a normal blood level of vitamin D as potentially protective against diabetes.
 Be sure and try this month’s Family Circle recipe: turkey scaloppine with tarragon-mushroom sauce at the WDBO.com/healthcenter.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
November 10, 2011
Can you believe it? The holiday season is about to begin. What’s on your holiday menu? Have you started thinking about it? What about those party foods you’ll need to prepare? This year, try adding a variety of spices to your recipes. A sprinkle of cinnamon, a pinch of cloves and nutmeg or a touch of sage, rosemary and thyme can make all the difference in flavor.
Spices help develop the flavor profile of your food. And did you know that many spices may have a health benefit? The emerging science is fascinating especially when you consider that spices have antioxidant and protective properties.
A new study from researchers at Penn State, which was published in the Journal of Nutrition, found that seasoning a high-fat meal with two tablespoons of an antioxidant-rich spice blend could enhance antioxidant defenses and reduce the body’s negative responses.
To be specific, the antioxidant-rich spice blend increased one measure of antioxidant activity in the blood by more than 13% and decreased the insulin response by about 20%.
Post-meal triglycerides also decreased by about 30 percent, compared to the meal without spices. Typically blood triglycerides (a type of fat in the blood) rise after a high-fat meal is consumed and research suggests if high-fat meals are eaten frequently, your risk for heart disease increases.
These researchers suggest that the beneficial changes from the spices are likely due to the naturally-occurring plant compounds (polyphenols) that are equivalent to the amount found in a glass of red wine or blueberry juice.
Are you curious as to which spices made up the blend? I was. The spice blend included black pepper, cinnamon, cloves, garlic powder, ginger, oregano, paprika, rosemary and turmeric.
Did you know that one teaspoon of cinnamon contains as many antioxidants as a full cup of pomegranate juice? Cinnamon contains polyphenols, which are antioxidants that may help regulate blood sugar levels. I sprinkle it on oatmeal and also toss in dried cherries or blueberries along with a few walnuts or pecans. This past weekend, I made buttermilk-oatmeal pancakes and added a pinch of cinnamon.
What do you like on a hot dog or hamburger? Did you say mustard? Do you buy the traditional bright yellow mustard? Guess what spice is in mustard? Turmeric. The golden yellow color in turmeric comes from curcumin, which is the naturally occurring phytonutrient. By the way, if you’re a curry power fan, turmeric is one of the spices in it.
Last week I made Chicken Paella with Sausage and Olives out of Ellie Krieger’s So Easy cookbook. The turmeric adds flavor and gives that slightly yellow color to the dish. Health wise, studies suggest that the curcumin in turmeric may help slow or stop the development of harmful brain plaque or amyloid plaque tied to Alzheimer’s disease.
What are your favorite ways to use spices? If you want more information and a selection of recipes that contain these super spices, check out spicesforhealth.com
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
October 12, 2011
The other morning I wanted to stay in bed so I kept hitting the snooze button. Then I had to really hurry and make myself a quick breakfast. Without it, my energy level is that of a slug and my brain remains in neutral. Sound familiar?
But I get bored with the same cold cereal and fruit plus I want more protein to start my day.
Joining me on the podcast this week to talk about beating breakfast boredom when you’re in a hurry is my guest Regina Ragone, registered dietitian and Food Director at Family Circle magazine.
Regina has recently tasted new products from a company called Good Food Made Simple. They have frozen egg patties (think Egg McMuffin) that can be kept at work and quickly cooked in the microwave and served with a 100-calorie whole grain sandwich thin. Other products include microwavable oatmeal.
Or spread almond butter on your favorite whole grain bread, top with sliced apples and a swirl of honey. This is one of my favorite quick fixes in the fall when apples are in season.
Regina likes to perk up whole-grain cereal with almond milk or coconut milk. Although I like the flavor of both for a change, I prefer fat free milk for the eight grams of protein per cup as compared to the one gram found in either almond or coconut milk. Soymilk also has a similar protein content to milk.
What are some of your favorite healthy breakfast ideas?
Want to make pizza this weekend? We do most every weekend. It’s a fun way to get family and friends together. Try this Deep-dish veggie & pepperoni pizza for a different twist.
The holidays are quickly approaching. If you neeed a gift for someone who loves to cook, check out Family Circle’s new cookbook.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
September 22, 2011
Hi Everyone! It’s football time in Tennessee! To me, there’s nothing like SEC football. Who’s your favorite team? Recently, I was giving a talk on food trends and the popularity of beer and cheese pairings. What goes better with football than beer and cheese?
So, I thought you might enjoy reading about these pairings too. The simple fact is that cheese and beer are perfect partners. Think about the undertones or flavors of beer and cheese…earthy, yeasty, musty, fruity, toasty and floral.
They combine in a way that wine and cheese cannot:
1. Wheat beer with goat cheese: Wheat beers such as Boulevard Brewing Co. Unfiltered Wheat are full of high notes, like a fruity note, and are often light bodied so pair them with goat cheese that brings about balance. Wheat beer also pairs nicely with an earthy tomato basil cheese (Cabot has a good one). Add olive bread for a Mediterranean flair.
2. Pilsner (Lager) with short-aged Gouda: As opposed to ales, lager beers are traditionally aged longer. The American light beers we all know well (Budweiser, Miller, Shiner Bock) are descendants of the German pilsner. Pilsners are typically deep golden or yellow in color with a dry, somewhat bitter taste
For your cheese selection, choose one that has hint of fruit and sweetness to offset the dryness of the beer. You don’t want a cheese that is too strong, since it could overpower the beer’s more delicate flavor. Try a gouda cheese that has been aged less than four or five years and serve with honey wheat pretzels.
3. Stout with blue cheese: Stouts (such as Guinness or Maduro oatmeal brown ale out of Tampa) are dark brown to pitch-black Ales. Stouts which range in taste from very sweet to bone dry are enormously popular among US craft brewers and lovers/the drinkers of craft/artisan brews.
Pairing a stout with cheese can be tricky due to it’s bitter, cocoa like flavor, which can overwhelm even strong cheese. Go with creamy, pungent soft-ripened cheese such as blues or seriously sharp cheddar cheese and serve with a hearty whole wheat or rye bread.
So tell me what beer and cheese pairings you try at your next get together. It’s going to be a fun football season.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
September 15, 2011
My daily treat is dark chocolate. Ok, so I never met a chocolate I don’t like. What about you? What’s your favorite? I’m always excited to hear nutrition news that reports on chocolate’s potential health benefits. A recent study published in the British Medical Journal was a systematic review of seven studies on chocolate specifically looking at the association between chocolate consumption and the risk of developing cardiometabolic disorders (think heart disease and stroke, diabetes and metabolic syndrome).
By the way, these studies did not differentiate between dark and milk chocolate. The results found that a higher level of chocolate consumption was associated with about a one third reduction in the risk for cardiovascular disease and a 29% reduction in stroke risk as compared to a lower chocolate intake.
What does this mean? Eating chocolate in reasonable amounts does not seem to be problematic but may in fact be helpful in reducing overall risk. What’s in the chocolate that has this effect? Or is it chocolate in combination with a healthy diet?
Another study in Chemistry Central Journal found that chocolate is a rich source of antioxidants (polyphenols and flavanols), just like wine, grape juice and most fruit. Do these antioxidants in chocolate, wine and fruit have a specific beneficial action in the human body versus the plant itself? This is the question that many researchers want to the answer to.
Research indicates that the flavanols (antioxidants) in cocoa may have heart health benefits that include improved blood flow, reduced blood pressure and lowered production of the lousy or LDL cholesterol. In addition to the flavanols found in cocoa, dark chocolate also contains other nutrients including iron, magnesium, potassium, phosphorus and fiber.
The caveat here is that the nutritional profile can be significantly hindered by the addition of less healthy ingredients such as too much sugar (most all chocolate will have some sugar to counteract the bitter pure cocoa flavor), trans fat or hydrogenated fat, butter oil, coconut or palm oil, or even milk fat.
So it’s up to you to be the label sleuth and look at the Nutrition Facts label and also closely read the ingredient list. The longer the ingredient list, the more likely it is that added items will take away from the cocoa’s potential health benefits.
Dark chocolate can be enjoyed without the guilt as long as you don’t forget that chocolate contain fat and calories so you must be prepared to burn off the calories so they don’t end up on your backside.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
September 8, 2011
When I was in school, we referred to the unknown meat items on our lunch tray as mystery meat. Did you? What other names do you recall? Remember when ketchup was considered a vegetable? School lunches have been blasted routinely over the years…sometimes fairly and sometimes not.
No wonder many of you Moms and Dads doubt if your child can get a decent, nutritious lunch at school. But times, they are changing and for the better when it comes to our school cafeterias.
Joining me this week on my podcast is Regina Ragone, registered dietitian and Food Director at Family Circle magazine. Many of you may not know that Regina is a former school lunch manager. She recently attended the Healthy Flavors, Healthy Kids Leadership Summit at the Culinary Institute of America in San Antonia and feels that we all need to be part of the solution when it comes to school lunches. Regina shared various specific ways that you can easily get involved:
1. Educate yourself about your school’s food-service program by checking the district’s or school’s website. For details about the federal National School Lunch Program, click on the Program Fact Sheet.
2. Visit healthykids.ciachef.edu/ for resources, interactive tools and doable advice for assisting your school in implementing positive changes in the lunchroom.
3. Emphasize activity along with food choices. Fuel Up to Play 60, fueluptoplay60.com, an in-school program sponsored by the National Dairy Council, encourages a one-two punch of good nutrition and at least 60 minutes of daily physical activity. Thanks to student ambassadors helping spread the word, this program reaches two-thirds of the schools in the U.S.
Each month Family Circle shares a recipe from their kitchen. Be sure and try this month’s recipe: Rainbow Chard and White Bean Casserole
*** Don’t forget: register to win a BBQ Roll-Up Tool Set ***
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
September 1, 2011
Have you gained any weight lately? How does it make you feel about yourself in terms of your overall self-esteem and sexuality? One of my girlfriends refers to this recently acquired weight on her back as ‘fack’ or back fat! If you’re involved with someone, does your partner support you and help you work to reach your desired weight and health goals?
Did you hear about the survey recently discussed on the Today show by psychotherapist and Today show contributor Dr. Robi Ludwig? The poll was a joint collaboration between Cosmopolitan magazine and AskMen.com and asked all types of relationship questions.
Of course the one I want to focus in on has to do with weight gain. Don’t miss this… according to this poll of 70,000 people, nearly 50% of the men said they would dump a partner who gained weight. This is in comparison to only 20% of the women who responded the same.
According to Dr. Ludwig, she has not found this response to be typical in her private practice. She says that women are much harder on themselves and their looks and weight than their partners. Do you agree?
Do you think this survey response has to do with women being more objectified than men where their bodies are constantly evaluated and sexualized…and at younger and younger ages? Think about celebrities. Gain weight and your tabloid fodder. By the way, seems to me, this is true more for women but not so much for men. Hmmm
According to the Journal of Obesity, weight discrimination is an issue for woman.
Why do you think weight gain in women is such an issue for men? Going back to the Today show segment, is it because a man’s partner is seen as an extension of him and reflects how he wants to be viewed by the world? Do you think an overweight partner sends the message that the guy is not successful or has poor self-esteem?
Ladies, when you gain weight, is your self-esteem or sexy feeling diminished? Do men pick up on this? I’m not sure there’s one answer but rather a tightly interwoven net of thoughts and feelings. Whatever happened to mutual support, understanding and working together?
I want to know what you think so post your comment on my blog at susanmitchell.org or Facebook page…both which you will find at susanmitchell.org
On a completely separate note, if you plan to grill out this weekend, try these grilling recipes from I Can’t Believe It’s Not Butter!
*** For sharing their recipes with you, I Can’t Believe It’s Not Butter!Ò has provided BBQ Roll-Up Tool Sets as giveaways so register to win one of these grill sets today! ***
SHRIMP SCAMPI SKEWERS
4 servings Prep Time: 10 minutes Marinate Time: 10 minutes Cook Time: 5 minutes
1 lb. uncooked large shrimp, peeled and deveined with tails on
4 green onions, cut into 1-1/2-inch pieces
2 Tbsp. lemon juice
1 clove garlic, finely chopped
1 lemon, halved and sliced
20 sprays I Can’t Believe It’s Not Butter!® Spray Original
Combine shrimp, onions, lemon juice and garlic in medium bowl. Cover and marinate 10 minutes.
Alternately thread shrimp, onions and lemon slices on skewers*. Grill or broil, turning once and spraying with 10 sprays I Can’t Believe It’s Not Butter!® Spray Original, 4 minutes or until shrimp turn pink.
Just before serving, spray with remaining 10 Sprays.
*If using wooden skewers, soak in water at least 30 minutes prior to use.
Nutrition Information per serving:
Calories 130, Calories From Fat 20, Saturated Fat 0g, Trans Fat 0g, Total Fat 2g, Cholesterol 170mg, Sodium 190mg, Total Carbohydrate 6g, Sugars 1g, Dietary Fiber 2g, Protein 24g, Vitamin A 8%, Vitamin C 50%, Calcium 8%, Iron 20%
Recipe Courtesy of Unilever Kitchens
SUMMERTIME GRILLED VEGETABLES
4 servings Prep Time: 5 minutes Cook Time: 10 minutes
3 lbs. your favorite vegetables (red onions, zucchini, asparagus, bell peppers), sliced or cut into chunks
30 sprays I Can’t Believe It’s Not Butter!® Spray Original
Alternately thread vegetables on skewers*. Grill or broil vegetables until tender. Arrange vegetables on serving platter. Spray with I Can’t Believe It’s Not Butter!® Spray Original.
*If using wooden skewers soak at least 30 minutes prior to use.
Cost per recipe**: $4.92
Cost per serving**: $1.23
**Based on average retail prices at national supermarkets.
Nutrition Information per serving:
Calories 90, Calories From Fat 10, Saturated Fat 0g, Trans Fat 0g, Total Fat 1g, Cholesterol 0mg, Sodium 40mg, Total Carbohydrate 17g, Sugars 9g, Dietary Fiber 6g, Protein 5g, Vitamin A 60%, Vitamin C 170%, Calcium 6%, Iron 20%
Recipe Courtesy of Unilever Kitchens
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
August 25, 2011
Did you hear that a study from the University of Texas published in the journal Pediatrics tested over 700 lunches belonging to preschoolers and found that 98% of the perishable products such as meats, vegetables and dairy products were in the unsafe temperature zone or rather the zone for growing bacteria? This danger zone is from 40-140 degrees so room temperature falls in this range.
What does this mean? If you’re packing lunches and they remain at room temperature for over two hours the food may become a breeding ground for bacteria. It’s a must-do to include a couple of cold packs and freeze items such as grapes, juice packs or bottles of water that will thaw as the day wears on. All of these tricks matter when it comes to keeping food safe.
Let’s scrub up on food safety:
1. If your children or you take a packed lunch, first find out if there is an option to put the lunch in a refrigerator. If not, the best lunch box choice is one that’s insulated plus will hold several cold packs. Cold packs tucked around the perishable items sounds like overkill but it’s the safe way to go. Freezing items such as grapes and juice boxes also helps keep perishable items cold. What items do you freeze?
2. What about preventing food poisoning at home with produce you purchase for lunches? Wash fruit and veggies when you bring them home BEFORE they go in the refrigerator or fruit bowl. Why? Salmonella and other bacteria can be on the outside of your cantaloupe or kiwi and will contaminate the fruit when you bite or cut into it.
3. When you walk in your kitchen to make lunch for the kids or yourself or when you eat lunch at work for that matter, the first thing to do is wash your hands. You would think washing hands is a no-brainer but you’d be surprised how many people use their computer keyboard, cell phone, TV remote or other items known to be covered with bacteria and then touch food. This is a very easy way to cross contaminate or spread germs from one item to something else. Use a hand sanitizer if a sink isn’t available. No need to become germ phobic just be smart about what you do and you lower the risk that anyone gets sick.
As we’re getting ready for fall schedules, last weekend I made a batch of Banana, Date & Walnut Muffins and put them in the freezer. Some of my college roommates are coming for a visit and I want to have some breakfast and snack muffins on hand. The muffins are naturally sweet from the dates and bananas and make a nice lunch box treat.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
August 10, 2011
It’s back to school time, which means daily lunch duty. My girlfriend Petra is taking her two young girls to choose lunch boxes and buying small sizes in bulk of items such as energy bars, raisins, yogurt, cheese sticks…foods she includes in their lunch almost daily. This saves her time, money and lowers her stress level.
This week on my podcast, Regina Ragone, registered dietitian and Food Director at Family Circle magazine brainstorms with me on ideas for lunch duty. And… don’t forget you can now find our podcasts at familycircle.com, keyword ‘podcast’.
Regina’s first piece of advice: getting the kids involved significantly ups the odds that they’ll eat what you send. Brainstorm some options together before school starts.
I agree…starting with input on the lunchbox, whether you shop online or in a store, let your children have a say. But remember Mom and Dad select a lunch box with room for food plus a drink container and cold packs.
Some lunch boxes have a built in option for the cold pack. You can find cool lunch boxes everywhere from big box stores to your grocery, Office Depot, Sports Authority, Target and endless places online.
Regina suggests PlanetBox for an eco-friendly way to pack a variety of healthy bites and says that older kids will like the Go Green Bento Lunchbox or Easy Lunchboxes.
For quick prep, sandwiches are a given. Choose a whole-grain bread, which helps keep blood sugar remain stable throughout the afternoon. Try whole-wheat wraps or bagels to mix things up. Multigrain or whole-corn tortillas are also fun options (we like LaTortilla Factory) as are the popular whole-wheat sandwich rounds/thins. Have you seen the Pepperidge Farm whole-wheat sandwich bread shaped like goldfish? Kids love these. Watch for a sale, buy a couple of packs and freeze them. They will keep in the freezer up to about 3 months.
Also on Regina’s list is Aladdin’s Collapsible Salad Set which comes with individual containers, so it’s like a salad bar to go. Build a health salad with a base of greens and add toppings like nuts, tofu, beans and cheese. Leftovers plus salads prepped ahead on the weekend come in handy…especially pasta, tuna, chicken or egg salads, all of which are good salad toppers. I like to include fresh or dried fruit too.
Be sure to include a lean protein source, which will help keep your child feeling full and focused. Look for processed deli meats that are lower in sodium and have no nitrites added from companies like Applegate, Wellshire Farms, Dietz & Watson, and Boar’s Heads.
I keep baskets in my pantry filled with healthy selections including whole-grain cereal bars or nut bars, dried fruit such as cherries or blueberries, nuts, whole-grain crackers, peanut or almond butter, and pop-top cans or pouches of tuna. Every week I refill the fridge with cups of Greek yogurt, string-cheese, cut up fresh fruit and small pieces of whole fruit such as plums, pears, and apples….I buy what’s in season…says me time during the week and money on my grocery bill.
For a new spin on whole grains, try this month’s recipe for Wheat Berry Salad.
Want more? Listen to this week’s podcast below.
Listen to this week’s podcast
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back in a little sea salt for more punch. Regina suggests making sure your dried spices are not old! I’m definitely more aware of sodium and grow fresh herbs in small pots outside my door including rosemary, oregano, chives, and sage. Once you start using herbs and spices it’s easy to cut the salt and not go back. Plus your taste buds adapt.
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