What Does A RD Know Anyway?

Today I served as a judge for the state fair in the "cookies, candies, cakes and breads" category. This was my third year. If you think it sounds like an awesome job, think again. It's fun, yes. At first, it's a nice treat. But after 50 cookies, even the cookie monster himself would fall into a sugar coma!

When I told some folks I was judging again this year I received a comment about my ability to judge fatty, sugary things that taste good but aren't good for you. It wasn't a personal slight of any kind, and I didn't take it personally. But it did get me thinking...

I know I've posted on here before about what a RD or registered dietitian is and how we differ from a nutritionist or nutritional counselor, etc. But I think many people don't realize that the extent of our education and training goes beyond the topic of "healthy" or "proper nutrition."

Yes, we take classes on medical nutrition therapy and nutrition throughout the lifecycle (what a baby should and shouldn't eat, breast feeding, how our needs change as we age, etc), and learn all about counting calories and measuring BMI. And during our internship rotations we work at hospitals calculating the needs of those receiving tube feeding and educating newly diagnosed diabetics.

But a large portion of our training is also based around food science, food service and food safety. I took some classes that were basically in-depth cooking classes and had to learn the proper way to tenderize meat, the best fat to use in a pie crust, how to make a souffle, etc. (Basically a class Alton Brown could teach.) In such classes and others we learned about the chemical structure of foods and how this determines proper preparation. I can look at a muffin and tell you if it was overmixed or undermixed, for example, or why chocolate seizes when water is added. I even learned about all the cuts of beef and the best cooking methods for each.


Now, I'm not trying to say I know everything there is to know about food. Far from it. We all have our specialized topics, especially after we graduate and find our niche in the nutrition field. (I refer the difficult sports nutrition questions I get to a close friend and often have to ask my boss or co-workers about things like canning and gardening.) But we do have a much broader understanding than some realize.

I think RDs are not only misunderstood, I think sometimes we get a bad rap. We aren't just here to tell you you are fat and force carrots down your throat. Nor do we all work in hospitals (although I sincerely admire those of us who do!) Some of us are thin and some not so much. Many of us are ardent foodies and love fresh bread with real butter, or french fries, or full fat ice cream as much as the next person. Some of us espouse a more holistic approach to food (local, organic, vegetarian, etc) and some can put together a whole meal plan using convenience/processed items common in most American households. But I think the one thing we all have in common is wanting to help others be as healthy as possible.

How did I get off on this tangent? Sheesh! Why do ya'll let me do this? ;) I think this post ended up being a combination of responses to two recent comments I received...the one about the judging of unhealthy foods and a comment about how registered dietitians are all alike and only possess a certain kind of knowledge/skill. So please pardon the rambling and the soapbox preachin'. I won't let it happen again....for awhile. ;)

Now you might be asking why there is a picture of a fluffy white dog dressed as a pumpkin in the middle of this post. And, being an all-knowing RD, and the author of this blog, I have an answer...because I couldn't find another picture that went with what I was saying and I know how ya'll prefer posts with blogs, especially wordy ones like this one and I wouldn't want to disappoint my few loyal readers so I decided to include one of my puppy all decked out for Halloween. Isn't he cute? ;)

Pumpkin-ness!

Do you like pumpkin flavored items?

Pumpkin bread?
Pumpkin pancakes?
Pumpkin pie?
Pumpkin seeds (although those don't really count as pumpkin-y)?
Pumpkin beer?

So far I have tried 4 different pumpkin beers this season in search of the best. I have also tasted the pumpkin pancakes at IHOP. Very tasty.

Do you have any good pumpkin-y foods or recipes to recommend?

Find A Buddy

No, not My Buddy. That doll always gave me the creeps.

But if you are looking to start an exercise program, or you need inspiration to keep one going, try to find a buddy for at least some of your workouts.

You could:

• Join up with a co-worker and take walks at lunch or workout after work (how many different ways can I use "work" in one sentence?)
  
• Find a local meet up group for an activity you like
• Get active with your significant other or family member. Many gyms/health clubs have family memberships which are a discount over the individual rate.
• Force a pet to help you. Take your dog for a jog or walk around the neighborhood or play in the back yard. Or, simply run back and forth down the hallway and have them chase you. ;)
  

Yesterday Sir Cakewalk and I ran together. We actually ran the whole way together. It was one of the best runs I've ever done. We got to chat along the way and both of us felt good. I know he coulda been faster, but since distance was more important anyway, it worked out. Now I really look forward to our long, slow runs together.

During the work week I take a lunch time weight/strength training class with co-workers. It works out well because it forces me to go even when I really wanna eat lunch or curl up under my desk and nap.

Accountability and camaraderie can go a long way!


(If I had a fun pic of us running together, I would insert it here. But alas! I do not.)

Fast Food Tips

As you know, I eat fast food (lurvvvvvv Mickey D's french fries). It can be a part of a healthy diet, if eaten in moderation and if smart choices are made.

Here are some tips for when ya gotta have fast food from the American Heart Association (I've added my own tips in italics):

• Find out the nutritional content of fast-food items by visiting the chain’s Web site to help identify the healthiest choices. Some restaurants post this information near the counter or provide it in pamphlet form. This information can also be found on many chain's websites. I recommend looking this up, even at non-fast food joints. It'll give you a heads up and you'll make more educated choices when ya get the menu. (Check out Panera's and Macaroni Grills for instance, they might surprise you!)
  
• Pass on “value-size” servings that enable you to choose greater portions of food for a slightly greater price. “Super-sizing” a food item inevitably increases the amount of fat, added sugars, sodium and calories you consume. Or, "value" size and share the meal with a friend.
  
• Skip the sides, which are usually deep-fried. For a healthier side dish, order a side salad or fruit cup. Or, if the sides are what you came for, make the main entree something lighter. For instance, I like to get a large salad and a small fry. Or make your meal just sides. For example, small salad and fries, small salad and chili, baked potato and chili, fruit and salad....many places are adding more healthy sides options so take advantage.
  
• Choose a baked potato over French fries, but have it with vegetables or fat-free or low-fat sour cream or margarine instead of butter, full-fat sour cream or cheese. Or try salsa or greek yogurt on top! I keep a container of salsa at work for just such occasions. A $1 baked potato with salsa makes a great last minute, warm, cheap lunch.
  
• Choose grilled chicken sandwiches often – they’re a much healthier option than breaded, fried-chicken sandwiches and usually significantly leaner than the meats used in most burgers. Or, if you really want a burger, go for it. Usually a small burger is better for ya than a fried chicken or fish sandwich. But remember to get a small/junior/single and hold the fatty toppings.
  
• Avoid ordering sandwiches with double meat. A single serving of meat is 2–3 ounces (about the size of a deck of cards) and a single meat patty is usually well over a single serving.
  
• Avoid adding bacon to sandwiches, because it’s high in fat and calories and has very few nutrients. Order pickles, onions, lettuce, tomatoes, mustard and ketchup instead to add flavor without fat. Plus, fast food bacon is usually soggy. Who wants that?!? Def not worth the calories!
  
• Steer clear of fried fish sandwiches. Choose fish sandwiches where the fish is baked, broiled or grilled. But I loooove the filet o fish.... le sigh. I got nothing else for this one. They're right. I know they're right. When I do order it I get it without cheese, because it really doesn't add anything to the sandwhich.
  
• Try asking for a wheat or whole-grain bun, as some places do offer them. Or find out if they have bagels or english muffins instead of biscuits.
  
• Hold the mayonnaise and other calorie-laden sandwich sauces (e.g., “special sauce”). Or get it on the side and apply your own light dusting. Please do not do this while driving.
  
• Drink water, diet soda or skim or low-fat milk. Regular sodas are loaded with sugars and calories. I love Mickey D's $1 large unsweetened tea.
  

• Remember, you can have it "your way" at most establishments. It never hurts to ask for special requests.
  

Beware of the Fair...food

Opps, they've done it again. The NC State Fair starts next week and it looks like they have taken the unhealthy food to a whole new level.

This year in addition to fried mac and cheese, we can also enjoy chocolate covered bacon, a zucchini weeni and a Krispy Kreme chicken sandwich. What are these concoctions, you may be asking.

The first is much like it sounds. Chocolate and bacon. I do agree that chocolate and salty go together well. But why bacon? And why bacon dipped in chocolate? (Can you feel my shivers of ickitude over the interwebs?)

The second is a hot dog, stuffed inside a zucchini, dipped in batter, and deep fried. And no, just because it has a zucchini DOES NOT MEAN IT IS HEALTHY!


And finally, my friends at KK have found a way to cash in on the internet phenomenon inspired by the Cheerwine donut and the KFC Doubledown. They will apparently be serving a donut chicken sandwich, which I imagine is just what it sounds like. Once again, even if the chicken breast is grilled instead of fried, this DOES NOT MEAN IT IS HEALTHY!



Ok, you're thinking I'm no fun. You're thinking I expect you to go to the fair, smell all those smells, see everyone else with grease and sugar running down their chins and turn a blind eye, right?

No! But, come on, folks, let's be reasonable. My plan of attack for the fair is to either eat before I go or to eat some healthy-ish before I dig in to anything overtly heart-stopping. For instance, a giant turkey leg and an ear of corn can be a decent enough pre-gaming dinner (especially if you share the turkey leg). Then, I recommend finding one indulgent item that you really like or really want to try and go for it....even if it is the nastiest conglomeration of saturated fat, salt and refined sugar as yet known to man (and fair food creators....because you know they're just gonna up the anty next year.)

I love fries from the fair. So that might be my treat. Last year I tried the mac n cheese and was sorely disappointed. So I'd recommend shopping around a bit before you wait in long lines, pony up big money and dig into your treat. Decide what you really want and enjoy every bite! (Or if you really wanna be good, share!) And remember to walk as much as possible. ;)

Exercise Is Good But Proper Diet Is Better

I am all about exercise. It doesn't have to be elaborate or painful. You can do it anywhere. Just a little bit can yield drastic improvements in your health.

BUT (not butt), if you are trying to lose weight, exercise is only one small part of the equation.

Running (or walking) 1 mile will burn about 100 calories.

That bottle of coke in your hand has around 200 calories. I don't know about you, but I can drink a coke in less than a few minutes.

So what would you rather do, run 2 miles or put down that one coke?

If you choose to forgo the value meal and skip the fries at lunch today you will save 500 calories. To burn the same amount of calories as that one side of fries you would have to run 5 miles, lift weights for 2 hours or garden for 3 hours.

What's my point? Exercise does not burn as many calories as people tend to think. But food has MORE calories than people realize. Thus, it is far easier to lose weight by simply cutting calories than by continuing to eat the same diet and adding exercise.

NOTE: This is merely one reason why I am not a fan of a certain tv show that features people losing inappropriate amounts of weight in a short period of time. It sends the wrong message that if you want to lose weight all you have to do is exercise more. But this is only half the story. I have met folks who have been on the show. Many of them have gained back some of the weight they lost. Why? Because it is unrealistic to exercise 8 hours a day unless you are a professional athlete.

So what's my take home message? If you want to lose weight, it is best to cut calories (realistically...do not go on a severely restricted calorie diet unless under medical supervision), and add exercise. But, if you don't have time to exercise, you can still lose weight and be healthier by cutting back on what you consume.

If you are able, I would recommend a visit with a RD to learn how many calories you need every day and how many you need to eat to lose weight realistically and healthfully.

Egg-sactly The Protein I Needed

Recently I was looking for a small meal/snack that had a fair amount of protein and minimal calories.

When I eat eggs, I prefer my fresh, local ones. They taste soooo much better than store bought. But, these are a little pricey, so I don't use them in things like baked goods, etc. Instead I keep a container of egg beaters in my fridge.

It was a little after 5pm and I was trying to think of a quick, easy meal to eat before my nightly workout. I prefer to make things that can be used for lunch or additional meals/snacks for a few days.

I had the egg beaters. And I had some leftover veggie chorizo (spicy sausage) from TJ's from another recipe I recently made (veggie sausage stuffed peppers...OMG sooooooooo good!). I also had some queso fresco leftover from the pepper recipe.

Aha!

Individual quiche!

Here is roughly what I did:

• First I heated my oven to about 350. But I have a convection oven in which it seems to be impossible to burn anything, so keep an eye on yours if you have a conventional oven or try it at 325.
  
• In a bowl I poured the entire container of egg beaters.
• Then I poured in a little milk, maybe half a cup.
  
• I added some S&P and some chopped herbs.
• In a saute pan, I cooked up an onion and sauted the chorizo (it crumbles when you get it out of the package).
  
• Then I removed the pan from the heat and stirred in a little queso fresco.
• I sprayed a muffin pan with non-stick EVOO spray.
• I ladled the egg/milk mixture into each muffin hole, about 3/4 full.
• Then I spooned a bit of the sausage/cheese mixture into each pool of egg.
• I had some shredded mozzarella from a recent homemade pizza, so I placed a few sprigs on the top of each so they would crisp up and get brown.
• I put them in the oven for about 20 minutes. I kept an eye on them and took them out of the oven when they were brown, puffy and a toothpick came out clean after I poked one.
• I let them cool for about 5 minutes and then popped them out and ate em up!

The entire container of eggs was only about 200 calories. The sausage added maybe 300 calories to the total dish. The cheese added another 200, maybe. And the milk added about 100. This is a rough estimate, but it means each quiche was between 60 and 75 calories. And it was all protein and little fat!

If you don't have veggie sausage, you could easily use the regular stuff or ground beef, etc. But remember that this will add calories, saturated fat and cholesterol. You could also leave the sausage out entirely. You could also add different sauteed veggies, bits of lunch meat chopped small, or whatever you have on hand that goes with egg (think creative omelets.)

We ate three each for dinner that night with a little fruit. Then I have eaten two for lunch each day since along with a salad and some fruit.