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December 29, 2011

Family Circle’s Test Kitchen Tips for a Healthy New You

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


December 8, 2011

Gluten-Free: Update on Gluten Sensitivity and Celiac Disease

One of my most popular blog and podcast topics is gluten-free. Do you have questions too? I’m thrilled to have as my podcast guest this week registered dietitian and a leading international expert on celiac disease and the gluten-free diet, Shelley Case. She’s a member of the Medical Advisory Boards of the Celiac Disease Foundation, Gluten Intolerance Group and Canadian Celiac Association.

Her best selling book is Gluten-Free Diet: A Comprehensive Resource Guide. Shelley’s website offers a bevy of free helpful information and resources.

Celiac disease is an autoimmune disorder that attacks your small intestine and persists for a lifetime.  Autoimmune basically means that your body turns on itself. Specifically your intestine is damaged by the protein you eat found in wheat, rye and barley…collectively this protein is referred to as gluten.

Any food item that contains gluten is like poison to your small intestine particularly to the little fingerlike projections called villi and makes it difficult to absorb the nutrients from food such as vitamins and minerals.

Gluten is so ubiquitous that becoming a label sleuth is a top diet strategy. The dangerous grains and their protein include barley, rye, wheat, spelt and kamut while the safe grains include rice, corn, potato, amaranth, quinoa, buckwheat, millet, chickpea flour and oats (have the oat discussion with your registered dietitian for your particular case).

Remember wheat free is NOT gluten free. Wheat free can contain barley, bulgur or other grains with gluten.

This is really important if you think you might have celiac disease. A gluten-free diet can interfere with obtaining an accurate diagnosis so never start on the diet until you’ve had the tests suggested by your doctor such as blood tests and a biopsy.

If you have celiac disease life is NOT over. Your diet, the gluten-free diet, can make you feel much better and it’s easier to follow than just a few years ago. Plus the really good news… when you live a gluten-free lifestyle, most of the complications associated with celiac disease can be prevented.

***Giveaway: Register to win a $20 variety pack of Lucy’s Cookies, which are gluten free and made without milk, eggs, peanuts or tree nuts making them worry-free snacks for anyone who suffers from any kind of food allergy.

Remember the bottom-line basics of the gluten-free diet for celiac disease and gluten sensitivity: The grain group is most affected and the specific grains we just mentioned.

  1. Dairy, fruits, vegetables and protein food groups have minimal changes especially in their most natural form
  2. Put your emphasis on whole foods versus processed foods or those modified in some way. Processed and modified foods are most likely to contain gluten.
  3. Remember there are many naturally gluten-free foods such as fruit and vegetables and many grains. Reach for whole grains such as brown rice over white rice.

Want more information on how to select fish in the grocery? Listen to this week’s podcast below.

Listen to this week’s podcast


September 1, 2011

Put on Some Pounds? Will Your Partner Dump You?

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


May 4, 2011

Body Dissatisfaction Tied to Plastic Surgery and Disordered Eating

May 5, 2011

Do you have friends or family members who are unhappy with how their body looks? Are they always comparing themselves to celebrities, models or others in the media? Do you think the media plays a role in the way women, teens and even younger girls view themselves?

Let’s dig deeper into body dissatisfaction and disordered eating. Joining me on this week’s podcast is licensed nutritionist and certified eating disorders registered dietitian Karen Beerbower.  Karen has a Masters degree in Medical Science from Indiana University School of Medicine.

As the president of Nutritional Guidance Inc., based in Orlando, she has worked in private practice for over 20 years and is the Clinical Director of Blue Horizons Eating Disorder Services.

Karen talks about the growing numbers of women, teens and even young girls who are unhappy or dissatisfied with their bodies.

Their self worth, worth to others and happiness is based on the perception of what they think others are looking for or see as ideal…not on their inner self.

Did you know that everyday we are exposed to over 3000 images, many based on a woman’s appearance that has been altered in some way (computer enhanced or airbrushed as examples). With the obesity crisis front and center, there is awareness that one must keep weight in check at all costs.

Shockingly Karen reports that 47% of young girls ages 12-18 are unhappy with their weight and many at age 12 and younger are dieting. These young girls (8-12 years old) read magazines where the models are in their 20s and want to associate with how they look.

Restrictive eating through dieting can then lead to eating disorders such as anorexia and bulimia. Medically, there is concern that their bodies have not fully developed. What effects this dieting has on hormones, body fat, future health and fertility are unknown.

Fast forward to a group of older women who are also unhappy with their looks. Many fingers extend beyond traditional eating disorders including this segment referred to as desperate housewives syndrome.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast

 


April 13, 2011

A Muffin Top May Cause Brittle Bones

Hi Everyone! When you hear the word osteoporosis, do you think about yourself or your family? Protecting your bones is likely not at the top of your to-do list. Maybe you down a calcium supplement when you think about it…but that’s about it.

What if I told you there are simple smart choices you can make to keep your bones and your kids’ bones healthy? The goal is to prevent thinning of your bones and fractures down the road.

Joining me on this week’s podcast to talk about four easy ways to protect your bones is Regina Ragone, registered dietitian and Food Director at Family Circle magazine.

You may be shocked to hear that extra weight around your middle can lead to bone loss. The first prime way to protect bones is to lose weight around the middle. A recent study from Massachusetts General Hospital in Boston and Harvard Medical School found that women who had high amounts of visceral (belly) fat had less bone mineral density than women who did not.

Call it a muffin top or menopot but this belly fat appears to produce an inflammatory response in the body, which can accelerate bone loss.


Just as important is to eat more calcium-rich foods at every age…a must-do for preventing bone loss and osteoporosis. Did you know that the best way for your body to absorb calcium is from food sources versus supplements? Milk, yogurt, cheese, spinach, almonds, fortified soy milk and cereals are all sources of calcium.

If you find it hard to get enough calcium through food, supplement with calcium citrate. Take it after meals since food helps with absorption of calcium from the supplement.


Each month Family Circle shares a tasty recipe with us. If you’re in the mood for Mexican, you’ll want to try the Turkey-Vegetable Fajitas with a simple Avocado & Tomato Salsa on the side. With a fresh marinade of lime and orange juices plus ancho chili powder, cumin, and a host of veggies, it’s time to get your family in the kitchen to cook together.

Want more? Listen to this week’s podcast below. Don’t forget you can now find our podcast with Family Circle at familycircle.com, keyword ‘podcast’.

Listen to this week’s podcast


February 24, 2011

Inflammation and Your Diet

Inflammation can be good thing or a not so good thing. Inflammation is not so good when it becomes chronic or on-going inflammation in your body. This type of inflammation, which is invisible to the eye, gets all the attention because it’s been implicated in the etiology or cause of many common diseases from heart disease and autoimmune illness like lupus or rheumatoid arthritis to some cancers, diabetes, and even stroke.

Can you do anything about inflammation in the body? Does what you eat potentially make inflammation worse or can it help lower inflammation or inflammatory markers such as CRP?

Is there an anti-inflammation diet? You may hear it called by numerous names or book titles but most of these diets are based on research behind the Mediterranean Diet.

What to do:

1. Decide to eat more fruits and vegetables each day. Why? The antioxidants they contain such as vitamins A, C and E along with all the naturally-occurring healthful plant compounds called phytonutrients seem to ramp down the inflammation process in the body. For example, the Agricultural Research Service has conducted studies on Bing cherries and found that regular consumption of Bing cherries lowered the markers of inflammation in the body including CRP.

2. Consume more fish, especially fatty fish that contain omega-3 fats part of the polyunsaturated and healthier fat family and thought to counteract inflammation. There are three types of omega-3 fats, which include DHA, EPA and ALA. DHA and EPA are found in the highest amounts in fatty seafood such as tuna, salmon and sardines. ALA is found in plant sources only such as walnuts, pumpkin seeds, flaxseeds, and kale.

3. Eat more whole grains and other high fiber foods such as beans, peas, and lentils. Eat fewer processed or refined foods that are full of empty calories or zero nutrition such as cookies, cakes, chips, soft drinks, pastries and other sweets. Processed or highly refined foods can make your blood sugar level spike, which has also been tied to inflammation.

4. Add nuts and avocados to the diet: these are good sources of the healthy fat, monounsaturated, which appear to be anti-inflammatory. All types of nuts count.

A study in the Journal of the American Medical Association looked at the effect of a Mediterranean diet on inflammation in the body, particularly in people with metabolic syndrome. Do you remember the term metabolic syndrome?

It’s a bundle of medical issues that includes excess weight around your belly (apple shape, muffin top), elevated total cholesterol and low-density lipoprotein or LDL levels, high blood pressure and high blood sugar levels. What is the link between inflammation and metabolic syndrome? It’s a syndrome that is tied to a pro-inflammatory state in your body…this chronic inflammation we’ve been talking about.

This study and others have found that a Mediterranean diet that includes healthy oils, nuts, fish and lots of fruits, veggies and grains decreased the level of an inflammation marker in the blood known as C-reactive protein or CRP for short and reduced the level of inflammation in the body.

Bonus! Switching to and consuming foods that are part of the Mediterranean diet often results in weight loss, which also lowers markers of inflammation in the body…a very good thing.

Want more? Listen to this week’s podcast below.

Listen to this week’s podcast


January 12, 2011

Game On: Smart Weight Loss Moves that Work

Before we talk about smart weight loss moves, last week we chatted on food and culinary trends for this year and small pies were one of the highlighted items. Laura emailed to tell me about the website ourbestbites.com and their recipe for a single serving pie in a short and squatty half-pint jar. You’ve got to check this out. Laura makes these small blackberry pies and keeps them in the freezer ready to bake at any moment.

Ok, are you feeling frustrated with your weight? Tried a lot of diets only to lose and regain the same pounds, maybe in different locations on your body?

Joining me on this week’s podcast to discuss rewriting the rules is my regular guest Margit Ragland, Health Director at Family Circle magazine. The February issue of Family Circle magazine has an informative article, 6 Biggest Diet Myths, that addresses rewriting the old weight loss rules.

Consider these old rules.

Old rule: focus on total calories only regardless of where they come from…such as the 100-calorie packs of refined cookies and snacks…low in calories but that’s it nutritionally speaking.

New rule: where the calories come from does matter and the body handles the calories differently. For example, it’s better to have your carbs come from high fiber, real food rather than processed carbs.

Old rule: stay off the scale and don’t focus on numbers…but instead, zero in on how you feel and how your clothes fit.

Break the old rule: According to data from the National Weight Control Registry (NWCR), weighing regularly is actually linked to better weight loss results. Researchers say that weighing regularly helps you stay on track and catch a slipup before it turns into a major weight gain.

New Rule: Weigh first thing every morning. Let the scale be your guide as to how you are doing from a weight standpoint NOT how you feel about yourself.

Need an easy recipe for your Super Bowl Party?

Try these Two-Way Nachos

I like the fact that you can use baked chips, reduced or no sodium beans, and a reduced-fat blend of cheese without affecting the flavor. Combined together, you never miss all the sodium or fat but your backside will.

Listen to this week’s podcast below.

Listen to this week’s podcast




October 25, 2010

Big Fat Diet Lies

Have you noticed that everywhere you look or turn, there’s a new magic bullet for weight loss? From pills, powders and supplements to outfits you sweat away the fat in and underwear that promises to make your muscles work harder…it’s all out there. And, with promises to reshape your body, melt away pounds of fat and change your life….by this weekend.

Big fat diet lies are everywhere and I want you to recognize them. The November 1st issue of Family Circle magazine has an informative article covering the top lies. This week, Margit Ragland, Health Director at Family Circle joins me on the podcast to discuss diet lies you should know.

Diet Lies:

1. A diet that promises you excessive weight loss such as five pounds a week or more. The typical women can safely lose between ½-1 pound per week. When you lose more weight in this short period of time, the loss is not fat but rather a mix of water weight, lean muscle mass and a little fat. Quick weight loss is quick to be regained.

2. A diet that claims you won’t need to exercise. Don’t believe it. Exercise and other physical activities like walking your dog or mowing the yard burn calories to help keep the weight you have lost off and to keep your muscles toned.

3. A diet that allows only 1200 calories a day or less. The truth: when you consume fewer calories per day than your body needs, you can actually gain weight. Your body thinks it’s being starved so it stores fat and rachets down your metabolism.

Most diet products are not tested, have zero science behind them and sell really well because they are basically unregulated and we are desperate to get the weight off…whatever it costs from a financial and health standpoint.

I’ve worked in this field long enough to know that basic, healthy eating is not glamorous nor is it sexy. Just turn on the late night infomercial. You won’t see basic, boring, balanced nutrition being sold but rather some change-your-looks-and-body-by-Friday-night product.

Weight loss is work, it’s take time and it means changing habits….all of which we hate to do…right? But the reason that two thirds of the US population is overweight or obese is because all of these weight loss miracles…aren’t.

These products make billions of dollars a year for various companies while what do you lose….your money, not weight. The diet business is big business and it’s not about your bottom line either….know what I mean?

Looking for a filling fall recipe? Check out this month’s Family Circle recipe for Savory Meatloaf & Mushroom Gravy at the WDBO Nutrition & Health Center.

For more information, listen to this week’s podcast below.

Listen to this week’s podcast


October 20, 2010

Tell-All: Nutrition News Now

Have you noticed all the chatter about weight loss these past few days? How’s this for a diet trick? A recent article in USA Today reported on research from Cornell University’s Food and Brand Lab headed up by Dr. Brian Wansink.

His lab found that people consumed less at meals after watching exercise-related commercials than they did after viewing other types of ads.

The 125 participants in this study were divided into two groups. One group watched ads for washing machines or car insurance while the other groups watched exercise-related ads including fitness centers and running shoes. Then both groups had a buffet lunch.

Guess what? The participants who watched the exercise-related ads consumed 22% fewer calories from the buffet than the other group. And, don’t miss this…the group viewing the messages about fitness and exercise reported that they felt more athletic, active and in better shape than those in the other group. The participants watching the exercise type ads also thought the buffet meal was healthier than the other group.

The researchers suggested that the exercise commercials may cause people to be more health and body conscious.

I better watch Dancing with the Stars and receive some of those messages. How about you? Perception for people is a big part of the weight loss puzzle. For example, Wansink has done other work where he found that people would eat more movie popcorn if the bowl was bigger….even if the popcorn was old and stale!

In another recent article from USA Today which reported on a Nutrisystem poll of 1001 people found that twenty-five percent of men said they would rather go without sex for a summer than gain 10 pounds. But get this…50% of the women responding would give up sex rather than gain weight.

Two thirds of the people said they would need to lose weight in order to feel sexier. How many pounds on average do you think it would take for this sexy feeling? To be a hottie? A loss of 23 pounds was the average in the poll. Weight and weight gain is definitely tied to self-image and people will go to great lengths to keep the weight off. Am I talking to you?

When I fly, I’ve been listening to the audio book Big Girl by Danielle Steel. Have any of you read it? Throughout the book, the author weaves the story of the power of self-image and body weight and how negative comments from family members can affect a young girl’s view of herself throughout life.

You clearly see the tie between food cravings and emotional hunger versus hunger. What do you think? Email me thru my website at susanmitchell.org and I’ll share your comments next week.

Don’t forget to register to win cases of isopure plus. Just go to WDBO.com and click on the Nutrition & Health Center.

For more information, listen to this week’s podcast below.

Listen to this week’s podcast


May 19, 2010

Knock-off Pounds with Four Summer Strategies

In the June issue of Family Circle magazine Food Director and registered dietitian Regina Ragone offers up strategies to slim down for the pool and beach. Her key to success is taking a few minutes to think and plan ahead.

  1. For Work: find a lunch kit that works for you with washable and recyclable containers which are large enough for lunch and snacks. Packing your lunch saves money and puts you in control of what and how much you eat.
  2. The Beach: update your Mom’s recipes for tuna salad and egg salad using light mayonnaise and whole-wheat wraps. Add ice-cold summer fruits including watermelon, grapes and cherries along with low fat cheese.
  3. Road Trip: Regina talks about how the average gas station convenience store has her choosing between Twinkies, candy bars and potato chips. So she packs an insulated bag with single serve hummus and crackers, baby carrots, cherry tomatoes and 100-calorie packs of nuts along with easy-to-eat fruits like baby bananas and grapes.

For more strategies, listen to this week’s podcast with my guest Margit Ragland, Health Director at Family Circle magazine.

Thank you for your emails about trying on bathing suits and how you could relate to my college roommate’s comments. She made us laugh but also take a look at how we women are our own worst critics. Do you agree?

With bathing suit season rolling around, we’re focusing on day-to-day strategies to help you knock off the pounds. I’ve found that over time my greatest success with keeping my weight off comes from the way I live day in and day out…not from a crash diet. That’s why Regina’s strategies work. They give you the power to be in control and not food.

What changes have you made in the way you eat? Tell me about them.

Each month Margit shares a recipe from the Family Circle kitchens and this month it’s Lighter Potato Salad from Food Director Regina Ragone.
Less than 100 calories per serving and only three grams of fat, the horseradish along with fresh chives and scallions pump up the flavor factor of the potato salad. Enjoy!

Listen to this week’s podcast


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