Author: Michelle J. Stewart

Posted on

Dealing with dietary restrictions at holidays

The holiday season is here and with that comes fancy dinners, work parties, potlucks, and family gatherings. While breaking bread with your favorite people can be one of life’s simple joys, anxiety over what to make when feeding those with special dietary needs can make things feel complicated. Here are nine tips and tricks for hosting a holiday dinner that everyone can enjoy:

Ask for advice. Who knows best? The person with special dietary needs! Once you have a menu in mind, discuss it with your guests ahead of time and ask how they can best be accommodated.

  1. Read labels. Dairy, gluten, nuts, and non-vegetarian ingredients are found in many packaged foods. If you are not sure whether an ingredient is safe for your party guests, ask the person you’re accommodating or skip it.
  1. Don’t cross-contaminate. Use separate tongs when grilling meat and veggie burgers to spare the vegetarian foods from meat juice. Don’t bake a nut-free cookie on the same tray where you just roasted almonds. Thoroughly wash the strainer in between draining wheat spaghetti noodles and gluten-free ones. Being mindful of opportunities for cross-contamination can lower the risk of serving foods that your guests might not be able to eat.
  1. Make simple swaps. Tossing your veggies with olive oil instead of butter means that those with dairy allergies or observing a vegan diet can enjoy them too. Use vegetable stock instead of chicken or beef stock for meat-free side dishes and soups so more people can enjoy them.
  1. Leave the toppings on the side. Sometimes it’s just one or two ingredients that rule out a dish for those with dietary issues. If you leave certain items on the side, like bacon crumbles, nuts, or croutons, those who have food restrictions can still eat the food and those who don’t can top off their dish.
  1. Build a bowl. Rather than designing a menu with several parts, build a buffet of toppings and let your guests do the rest. From a yogurt parfait brunch to a smoky burrito bowl, there are many options for having a casual meal that is satisfying for everyone. Having a diverse spread of options will allow your guests to create a meal that fits their needs.
  1. Serve delicious drinks. Even those not drinking alcohol enjoy fancy mocktails. Include everyone in the festivities by making a pitcher or two of fruit and herb–infused waters or a dry bar with seltzer, juices, and herbs. 
  1. Polish your sales pitch. We tend to be wary of foods we cannot easily identify. To encourage everyone to try different dishes, write the menu on a chalkboard or place a menu card on the table. On your buffet line, label each dish with enticing adjectives and include ingredients. Not only does this encourage a picky eater to try new things, but it also helps guests avoid food allergens.
  1. Have fun! Remember, you don’t have to accommodate your guests for every single dish. If your holiday dinner would not be complete without your grandmother’s Yorkshire pudding, include it. Missing your personal favorites might lower your own enjoyment at the occasion. With a well-planned dinner, all of your guests can be happy and well fed.

 

Posted on

Reducing your breast cancer risk

October is National Breast Cancer Awareness Month, and the perfect time to learn how to reduce your risk by eating right and engaging in physical activity. While there is no guaranteed way to prevent breast cancer, a healthy lifestyle can help reduce your risk of developing it and boost your odds of full recovery if you are diagnosed with it.

 All women are vulnerable to developing breast cancer, but certain women are at a higher risk. Although some risk factors can’t be controlled, such as family history, gene mutations, and onset of menstruation and menopause, other risk factors can be reduced by focusing on nutrition and lifestyle choices.

Weight is closely connected with breast cancer risk, and risk increases for those with overweight or obesity after reaching menopause. Engaging in regular physical activity is associated with reduced breast cancer risk and is one way to help promote a healthy body weight. For optimal health, aim for at least 30 minutes of moderate-to-vigorous physical activity most days of the week.

Certain foods—high in dietary fiber, vitamins, minerals, and phytonutrients—may help protect against some cancers. The following foods include a variety of vegetables, fruits, and whole grains:

  • Cruciferous and dark, leafy green vegetables:spinach, broccoli, cauliflower, brussels sprouts, cabbage, collards, and kale
  • Fruits:citrus, berries, pomegranate, and cherries
  • Whole grains:oats, whole-grain barley, bulgur, whole rye, and whole-grain breads and cereals
  • Legumes:beans, peas, lentils, and soybeans

Alcohol intake also is linked with breast cancer risk. If you are a female of legal age and choose to drink, limit your intake to no more than one serving of alcohol per day. (A serving of alcohol is considered 1½ fluid ounces of hard liquor, 5 fluid ounces of wine, or 12 fluid ounces of beer.)

An oncology registered dietitian nutritionist (RDN) will do the following:

  • Help individuals find the best food choices and ways to eat based on how they feel and what they like. For example, small, frequent snacks may be easier to tolerate than a few larger meals.
  • Help patients determine if supplements and nutrient-rich beverages and foods are needed to get the nutrition they need.
  • Answer questions about foods, supplements, nutrients, and diet. There is an infinite number of sources of information about diet and cancer.
  • Help patients process the information they’ve found and discuss the options that may be most beneficial.

Food and nutrition are critical parts of successful cancer treatment. Nutrients support healing and the growth of healthy cells in your body; they also go a long way toward helping you maintain energy and strength.

A personalized nutrition plan based on an individual’s likes, dislikes, lifestyle, symptoms, and concerns is an integral part of cancer treatment. An RDN trained in oncology nutrition is a key part of the medical team working with people with cancer.

Once cancer treatment is complete, maintaining a nutritious eating routine can help the body heal and offer protection for the future. Center your plate to focus on fruits, vegetables, and whole grains. Studies have also found that people who limit added sugars, red meat, and alcohol have lower risks of certain types of cancer. Food choices should be easy to chew, swallow, digest, and absorb, even if high in fat.

This type of eating routine is also good for heart health and can help reduce the risk of other chronic diseases.

 

Posted on

Dealing with dietary restrictions during the holidays

The holiday season is here, and with that come fancy dinners, work parties, potlucks, and family gatherings. Although breaking bread with your favorite people can be one of life’s simple joys, anxiety over what to make when feeding those with special dietary needs can make things feel complicated. Here are nine tips and tricks for hosting a holiday dinner that everyone can enjoy.

  1. Ask for Advice

Who knows best? The person with special dietary needs! Once you have a menu in mind, discuss it with your guests ahead of time and ask how they can best be accommodated.

  1. Read Labels

Dairy, gluten, and non-vegetarian ingredients are found in many packaged foods. If you are not sure whether an ingredient is safe for your party guests, ask the person you’re accommodating or skip it.

  1. Don’t Cross-Contaminate

Use separate tongs when grilling meat and veggie burgers to spare vegetarian foods from meat juices. Don’t bake a nut-free cookie on the same tray you just roasted almonds. Thoroughly wash the strainer in between draining wheat spaghetti noodles and gluten-free ones. Being mindful of opportunities for cross-contamination can lower the risk of serving foods that your guest might not be able to eat.

  1. Make Simple Swaps

Tossing your veggies with olive oil instead of butter means that vegans and those with dairy allergies can enjoy them too. Use vegetable stock instead of chicken or beef stock in the side dishes so that more people can enjoy them.

  1. Leave the Toppings on the Side

Sometimes it’s just one or two ingredients that rule out a dish for those with dietary issues. If you leave the bacon crumble on the side, those who eat meat can still have it, and vegetarians can eat the dish too.

  1. Build a Bowl

Rather than designing a menu with several parts, build a buffet of toppings and let your guests do the rest. From a yogurt parfait brunch to a smoky burrito bowl, there are many options for having a casual meal that is satisfying for everyone. Having a diverse spread of options will allow your guests to create a meal that fits their needs.

  1. Serve Delicious Drinks

Even those not drinking alcohol enjoy fancy mock-tails. Include everyone in the festivities by making a pitcher or two of fruit and herb-infused waters or a dry bar with seltzer, juices, and herbs.

  1. Polish Your Sales Pitch

We tend to be wary of foods we cannot easily identify. To encourage everyone to try different dishes, write the menu on a chalkboard or place a menu card on the table. On your buffet line, label each dish with enticing adjectives and include ingredients. Not only does this encourage a picky eater to try new things, but it also helps guests avoid food allergens.

  1. Have Fun!

Remember: You don’t have to accommodate your guests for every single dish. If your holiday dinner would not be complete without your grandmother’s Yorkshire pudding, include it. Missing your personal favorites might lower your own enjoyment of the occasion. With a well-planned dinner, all of your guests can be happy and well-fed.

Posted on

Dietitian’s View – What’s Healthy Now?

There has been a lot of conversation lately about the word “healthy,” and I must admit it made me take a minute and ask myself, “So what do people think is healthy?”  In working with clients over the years, I’ve learned the interpretation of healthy can mean a myriad of things. These differences in opinion on “healthy” can be a challenge to staying on point in the well-being lifestyle, so I hope today’s post will help clear things up.

I found several definitions, but the one most suitable is the definition from the Collins Concise English Dictionary — ”Healthy is the state of being bodily and mentally vigorous and free from disease.”  The definition penned by the World Health Organization (WHO) is “Health is a state of complete physical, mental, and social well-being and not merely the absence of disease or infirmity.”   Next, when going to the Food and Drug Administration (FDA) for guidance, you may really be in a pickle. They currently allow the use of the term “healthy” on product packaging only when products meet specific nutritional guidelines, which now focus on limited levels of fat, cholesterol, and sodium. Even with today’s more conscientious culture of natural health and improved nutrition, several very important food items are left out of the current FDA guide.

Almonds, avocados, and salmon miss the mark, according to the FDA. Here is an overview of what these foods bring to the health table:

Almonds are a powerhouse of nutrients. Of all the tree nuts, ounce for ounce, almonds are the most nutrient-dense. They contain protein, fiber, calcium, vitamin E, riboflavin, and niacin.

A one-ounce serving has 13 grams of “good” unsaturated fats and only 1 gram of saturated fat. They are cholesterol- and gluten-free. Almonds are also rich in magnesium, which aids in heart health and lowering blood pressure. Additionally, several research studies have shown that these nuts can be effective in reducing bad cholesterol and preserving healthy cholesterol.

Avocados (which are fruits) contain almost 20 vitamins and minerals in each serving. Nutrient content of this produce item includes potassium, which can aid in controlling blood pressure, and folate, which is a key in cell repair and helpful during pregnancy.  Avocados are high in fat and calories, so it is important to adhere to the recommended serving size (1/5 or 1 ounce of a medium avocado). Two to three thin slices or 2 tablespoons of mashed avocado will give the correct amount. Avocados are also high in antioxidants, which contribute to cell health.

Salmon is a higher-fat fish, and it’s the fat that contains Omega-3 fatty acids, making this seafood a good choice. The benefits of omega-3 fatty acids, or good fats, include a lower risk of arthritis, cancer, and heart disease. These fats have positive effects on memory, performance, and behavior.  Research has also shown promising results from omega-3 fatty acids in studies of depression and attention-deficit/hyperactivity disorder (ADHD).  The American Heart Association recommends eating 3.5-ounce portions of fish, such as salmon, at least twice a week.

These foods may not have a seat at today’s FDA table of healthy foods. However, after taking a look at their nutrient makeup and the perspective on health and wellness in the 21st century, it looks like the regulatory agency may be persuaded to revisit the topic of what’s healthy. As for me, I’ll leave each of those delicious foods on my list of good and healthy things to eat.

Takeaway: To ensure you are making wise and varied meal choices, it is crucial to learn all the facts about the nutritional content of the food items you bring to your table.

Posted on

Simple but savvy moves for heart health

This month is all about hearts, love, and adding a little TLC to your everyday life. February is American Heart Month. This month is dedicated to driving awareness around heart disease, or cardiovascular disease (CVD). These are the leading causes of many health-related issues that can not only affect your ability to work, but impact your overall quality of life.

It’s important to know that some of the at-risk factors to heart health issues include poor diet, being overweight and lack of physical activity. To ensure that you’re on the right track to improve or maintain a healthier heart, show yourself a little more love by following some of these recommended adjustments for improving your diet by managing your portions and staying active.

Improve your diet

• Start the day with a low-fat breakfast. Try these simple ideas:

• In an electric blender, process 1⁄4 to 1⁄2 cup vitaminwater zero, 1 6 oz. carton Greek Style yogurt, and 1⁄2 cup fresh or frozen fruit to make a fruit smoothie.

• Spread toasted multi-grain waffle with 1 tablespoon peanut butter.

• Top oatmeal with chopped apple, raisins, or 1 tablespoon chopped walnuts.

• Eat every three to four hours or five to six times a day; this prevents you from becoming too hungry.

• Stay hydrated, drink plenty of water –eight to ten glasses a day will keep you hydrated. If you are looking for hydrating options in addition to water, try flavored varieties such as vitaminwater zero or sparkling water. Most importantly, remember that all beverages hydrate. Thirst is an indicator of dehydration and sometimes thirst is confused with hunger.

• Include more fiber in your diet such as whole grain breads and cereals, beans, legumes, and nuts. Higher fiber will aid in helping you feel full.

• Include more vegetables and fruits—these too will help fill you up, and not out.

Manage weight with right-size portions

It’s important to have a good relationship with food, so my mantra is “all foods and beverages can fit into a balanced diet in moderation.” Below are some guidelines to help you keep portion control in mind and some products that can help you do so.

• Choose 3-oz. portions of lean meat, fish, or poultry. This is a serving about the size of a deck of cards.

• For fruits and vegetables, consider a portion about the size of a baseball. If you enjoy avocado, go for one-half of a medium avocado.

• Servings for grains, beans, and legumes should compare to the size of an adult fist.

• Beverages also come in perfectly-portioned sizes. Coca-Cola has mini-cans available at about 7.5 ounces.

Keep it moving

Regular physical activity and exercise can have long term positive effects along with reducing the risk of developing cardiovascular disease. By getting your body moving, you can improve control of your weight, combat heart disease, increase your energy and mood, decrease stress, and improve your sex life.

Scheduling the time to exercise on your calendar will help make it part of your standard daily routine. If you cannot set aside a 30 to 45-minute block of time, do several 5-10-minute segments daily. The buddy system works well here—having a friend on board will help keep you both motivated and on task.

Take Away: Focus on heart health this month. Start to make life long changes to your lifestyle choices and show a little love to your heart and those you care about around you.

 

Posted on

Waist watching? Add soup, whole grains, citrus

As we start the New Year, I’ve had a ton of questions from my clients who are focused on giving a jump-start to their healthy lifestyle goals.

I’ve had questions on the Green cleanse, shapely shakes, citrus cleanse, green tea diet, food lovers cleanse, and more.

My response to those inquiries is consistent with my mantra — “For better health: All things in moderation. There is not one food that is all good or all bad for you.”

Now there are some food choices that can aid you in moving forward on the path to a healthier you.

Take soup for instance. Research published in the Journal Appetite showed that people who started lunch with vegetable soup ended up eating 20 percent less than those who skipped the soup.

The key to adding soup to your meal plan is to choose one that is broth-based, which is low energy density, and provides fewer calories per gram than other foods, and contains low to moderate amounts of sodium.

Soup contributes to a feeling of fullness, so by starting a meal with soup, it can prevent you from overeating.

Whole grain foods are also excellent choices for a healthy lifestyle. They are high in fiber, which can be helpful in weight management and weight loss.

Whole grains have always been around, but the “on-trend” group in the whole grain family falls under the moniker of ancient grains. These are grains such as farro, quinoa, and sorghum.

Farro is often labeled the “mother of all wheat species.” The grain is highly regarded in Italy and fast becoming one of the popular grains on-trend in the USA. Whole grain farro is high in fiber, protein, vitamin B3, and zinc. It is low in gluten.

Quinoa is technically a gluten-free seed. In cooking, however, it is used as a grain. It is high in protein, iron, and fiber.

Sorghum is a substitute for wheat, is gluten-free and also high in protein, iron, and fiber as well as a rich source of antioxidants.

Citrus fruits are also good options to include as you make steps to improve your well-being. These fruits have high fiber, high water content, and fewer calories per gram. These attributes will give you a greater feeling of fullness, helping to suppress your appetite.

Research indicates that eating a half grapefruit before meals can promote weight loss. In addition to waist-trimming qualities, grapefruit contains immune-boosting vitamins A and C, and antioxidants.

However, if you are taking prescription medication, make sure you check with your health care professional before making grapefruit part of your daily meal plan.

Take Away: You can enjoy a variety of foods eaten in moderation. Add
30 minutes of physical activity and you’ll have a head start toward your goals.

Posted on

Guidelines for Breast Health

“In the pink” is pervasive this month. According to Dictionary.com, the idiom is actually “in the pink of health.” One would think that this is the connection between breast cancer awareness and the pink images that are highly visible. In reality, the symbol is derived from a ribbon’s symbolism as a sign of courage and support, and a promotion by Self magazine and Estee Lauder cosmetics in 1992. The pink ribbon promotion has evolved significantly over the years — from lapel pins to illuminated skylines in cities nationwide, to the addition of the color and symbol in uniforms for professional sports.

Though we need to be aware of breast health every month, with pink splashed spectacularly on just about everything in October, it brings the topic to the forefront. You know I am all about having a healthy lifestyle and making sure you’re in the know on keeping “your girls” aka breasts, healthy. Here are a few guidelines to help you out.

  1. Lifestyle
    Adjust your lifestyle to limit alcohol, increase fruit and vegetables, and exercise regularly; these are all factors that can help reduce the risk of breast cancer. It is also important to avoid smoking, control weight, and avoid exposure to radiation and environmental pollution. Breastfeeding can be beneficial, and the length and duration of hormone therapy should be limited.

2. Mammograms
Mammograms are considered the gold standard in breast cancer screening. The
American Cancer Society recommends that all women
get a mammogram every year beginning at age 40. For women with an above-average risk
of getting breast cancer, it is suggested that they discuss with their doctors if they should begin screenings at an earlier age.

3. Know Your Breasts.
Talk to your doctor about the pros and cons of breast self-exams. If you choose to do breast self-exams, your doctor can review how to do them with you. If you know how your breasts “should” feel then you can easily recognize when something is atypical and you should reach out to your health care provider.

4. Be Persistent.
If you think you feel “something,” and your healthcare professional dismisses your concerns, be persistent. You are your best advocate. If necessary, seek another opinion.

5. Network
Talk to your network of friends and ask them to share the names of their doctors or clinics. Personal recommendations from people you trust can go a long way when choosing healthcare professionals.

6. Symptoms
A lump is a symptom we hear about most often and 80 percent of lumps turn out to be benign. A lump can feel like a frozen pea, marble, or another hard item. This does not mean it is cancer, but if it is still noticeable after a few weeks or changes size or shape, have your doctor take a look.

Some of the other signs that something is amiss include persistent itching, a bug bite–like bump on the skin, and nipple discharge. If you notice something out of the ordinary that continues a few weeks, again, you will want to check with your doctor.

I’m not trying to alarm or create anxiety; you know my goal is to help guide you along the path of living a healthy lifestyle. Keep these guidelines in mind year ‘round for good health.

Take Away: You are your best advocate for “being in the pink of good health.” Follow these guidelines and make wise choices about your lifestyle.

By Michelle Stewart

Posted on

Dietitians View: What About Breakfast?

What’s for breakfast? It is National Breakfast Month and the question is, “What are we eating?” I share with my clients that it is not necessarily when you eat, but what you eat. It is important to eat something to fuel your body as your day starts. Research shows that eating breakfast can aid in improved performance and concentration in both the conference room and the classroom. Additionally, breakfast helps you eat adequate amounts of the vitamins and minerals recommended for a healthy lifestyle, you also are more likely to control your weight and eat less fat and cholesterol.

Key ingredients for a healthy breakfast include:
• Whole grain rolls, bagels, cereals, low-fat bran muffins, English muffins, Melba toast, and crackers.
• Low-fat protein, such as peanut butter, almond butter, Nutella® spread, Canadian bacon, low-fat mozzarella cheese sticks, turkey bacon and sausage, scrambled egg whites or an egg-white omelet, hard-cooked eggs, or vegetarian protein items.
• Low-fat or fat-free dairy foods, i.e., fat-free milk, Greek-style low-fat yogurt, cottage, and natural cheeses.
• Fruits and vegetables, including fresh or frozen items, 100 percent juice beverages without added sugar, fruit, or vegetable smoothies.

Breakfast-on–the-go has grown in popularity. Research from The NPD Group on American eating habits noted an increase in breakfast and morning snack consumption. However, 70% of breakfast meals are consumed in the home. If you’ve been a ‘breakfast skipper,” try these tips for making this meal a little easier to get on the table (or in your hand and out the door).

1. Pre-pack to-go bags the day before a busy morning. Include a zip-top plastic bag of granola; add a hard-cooked egg, low-fat yogurt, and fruit just before you leave.

2. Have a smoothie. Just make sure to add some protein, like yogurt, whey protein powder, or tofu, to keep you satisfied longer.

3. Make quick and healthy breakfast sandwiches with toasted frozen waffles, peanut or almond butter, and sliced banana.

4. Set foods aside the night before; cut up fruits, pour cereal, or prepare mixtures for baked or scrambled eggs.

5. Consider steel-cut oats for a super-healthy and convenient meal. Combine the oats and water, bring to a boil, remove from heat, cover, and let set overnight. The next morning, you can reheat them in the microwave oven.

6. Keep your freezer stocked with frozen waffles. They are available in whole grain and gluten-free varieties. Keep fresh strawberries or blueberries on-hand; they’re a good source of antioxidants and they dress up waffl es or a bowl of cereal.

7. Prepare hard-cooked eggs in advance. Hard-cooked eggs in the shell can be stored in the refrigerator for 2 to 3 days.

8. Always keep a bowl of fresh seasonal fruits available for the easiest grab-and-go breakfast or snack.

Adding breakfast to the day is easy; just make a few adjustments to your schedule, plan ahead, and grab-and-go, choosing some of the above breakfast choices.

If you begin with breakfast, you are well on the way to jumpstarting the day with optimum energy.

 

By Michelle Stewart

Posted on

Simple steps to a ‘clean eating’ diet

There has been a lot of chatter about clean eating, and when you ask Google, the search engine kicks out more than 61 million responses.

In responding to my clients’ inquiries, I try to rely on the “keep it simple” mantra—Clean eating is founded on the concept of being mindful of the route food travels from its point of origin to your plate. How has the food been processed, if at all; is the food enhanced with any added ingredients or supplements; how close is the food to its original form?

The clean eating concept focuses on the minimalist approach to food processing: No additives, enhancers, shelf-life extenders, or any other additions or substitutions that can change the foods you ingest. Additionally, you will also want to choose foods with limited and direct travel times from field to table.

Here’s how you can incorporate key principles of clean eating in your diet.

Protein, carbs and fat

Include protein, carbohydrates, and fat in your meals throughout the day. Although carbs fuel you with energy, keep in mind that typically you do not want to go overboard. Choose whole grain carbs with minimal refining such as brown rice, whole-grain flours, or quinoa.

Jumpstart the day with protein foods for breakfast such as a burrito with scrambled or hard cooked eggs and black beans, peanut or almond butter on toast, Greek-style yogurt, fruit and chopped nuts. Protein foods will help you feel full longer and can aid in curbing your appetite.

Unrefined choices

Read product labels and choose foods that are unrefined. This includes brown rice and grains such as millet, amaranth, and wheat berries. Sugars can also fall into this category — typically, unrefined sugars are not white and may be labeled as “raw.” Unrefined sugars are higher in potassium, calcium, and iron, which can be lost when sugar is refined. Choices on the unrefined sugar shelf include honey, maple syrup, dehydrated sugar cane juice, coconut sugar, molasses, brown rice syrup or date sugar, and sucanat. Sucanat is made from cane sugar juice that is heated, yet the molasses is not removed in processing. It is light brown in color and has a rich molasses flavor.

Fruits and veggies

Increase consumption of fruits and vegetables. Opt for fresh or minimally processed items. Choose an orange instead of orange juice. If juice is your choice, read the label to make sure it is indeed juice and not orange drink, and the beverage does not include high- fructose corn syrup.

Add or increase beans and legumes in your meals. They can be served as is, paired with grains, or combined with other ingredients to make items such as hummus or bean “burger” patties.

Plenty of liquids

Water is the number one choice. It is calorie and sugar free. Other beverage choices can include drinks that are low or sugar free, sans high-fructose corn syrup, and free of artificial coloring or additives. Each day drink eight to ten 8-oz. glasses of liquids to keep you hydrated and aid in digestion.

These are a few of the ways you can clean up your act. It is not hard and these suggestions are pretty easy ways to get on board with clean eating.

By Michelle Stewart

Michelle J. Stewart is a registered and licensed dietitian. She is the founder of Michelle Stewart Consulting & Associates in Hollywood, Florida. You can find her at thenutritionplanner.com.

Proudly powered by WordPress