Incorporating vegetarian protein into a healthy meal plan

I often have individuals come to me struggling with how to incorporate protein into their diets.  Sometimes, the individuals are vegetarians; sometimes, it is the texture or taste of meats or poultry or seafood that is a turn-off, so recipes are a challenge; sometimes there is a food allergy (especially when it comes to fish, shellfish or eggs); sometimes it is a lack of an easy way to keep the animal proteins cold until lunch that prevents someone from packing a deli meat sandwich.  No matter the reason, many people (and, especially, women) struggle with getting enough healthy protein sources during the day.  Unfortunately, this can increase one’s chances of overconsuming carbohydrates and fats in order to meet hunger needs.

You see, protein plays a primary role in our satiety, helping us to control hunger and appetite.  Foods that help curb cravings and thus allow us to be pro-active in achieving or maintaining healthy weight include whole grains, fruits, vegetables, lean proteins and the right balance of fats – most of which should ideally be unsaturated fats, like those in plant oils (i.e. olive oil, canola oil, nuts) and fish.

So, if you find it a challenge to eat enough protein, here are some easy ideas to incorporate vegetarian-based proteins into your diet.  You can, of course, interchange the ideas across the meals.  Some ideas include dairy, egg and fish sources of protein, so if you are vegan, or ovo-vegetarian, you will need to find alternative protein sources to those options:

Breakfast

• Whole wheat toast with peanut butter, yogurt and fruit
• Whole grain english muffin with a slice of cheese, glass of soy or cow’s milk (rice, almond and hemp milk do not have as much protein as soy or cow’s milk) and fruit
• 1-2 whole grain frozen waffles, yogurt to dip (instead of syrup) and fruit
• Mini whole grain bagel with cream cheese, soy sausage (or an egg) and fruit

Lunch

• Cottage cheese, fruit and a whole grain/protein-rich granola bar such as Kashi, Luna, Clif or Odwalla Bars
• Greek yogurt, fruit and an english muffin with a slice of cheese or nut butter
• Veggie burger pattie (buy frozen and either microwave or toast the patty before eating), slice of natural cheese (such as provolone or mozzarella), whole grain bun (such as Nature’s Own White Wheat) and fruit
• Salad with beans (such as edamame, black soy beans – which are easier to digest than many other beans, kidney beans or any other canned low sodium & low sugar beans), feta cheese, lots of other veggies (like tomatoes and mushrooms) and a small whole grain roll (such as Alexia’s)

Dinner

• Veggie burger or grilled fish sandwich on a whole grain bun/toast/pita/english muffin topped with veggies, a slice of natural cheese and a side salad with vinaigrette
• Whole grain rice or quinoa mixed with cannellini beans, feta cheese, onions and diced tomatoes (canned or fresh).  This can be served hot or cold.  Serve with a side salad topped with a small handful of chopped walnuts
• Stir fry with cubed super firm tofu and sauteed vegetables.  Serve over whole grain couscous and top with parmesan.  Serve with a side salad
• Veggie pita, dressing made with high-protein greek yogurt, slice of swiss cheese (a low sodium version such as Alpine Lace is preferrable), fruit and cottage cheese

Quick snacks and mini meals

Here are some great ideas as published in the September 2008 issue of American Baby magazine!

-soy chips & hummus

-greek yogurt & honey, walnuts and half a cup of granola

-string cheese and an apple or pear

-lentil soup

-sliced turkey & avocado in a whole wheat wrap (Julie recommends natural turkey)

-almond butter & sliced banana on a whole wheat English muffin or rolled up in a whole wheat wrap

-1 package plain instant oatmeal & 1 scoop vanilla protein powder (you can carry this to work easily in an empty baby food jar)

-egg white omelet stuffed with avocado

-homemade trail mix made with unsalted dry-roasted nuts or soy nuts, dried cranberries and sunflower seeds (Julie recommends raw nuts, too!)

-lowfat yogurt mixed with a high fiber cereal such as Fiber One (Julie recommends: Nature’s Path Flax Plus cereal)

-1 cup 1 percent cottage cheese mixed with half a banana and 1 tablespoon almond butter (tastes like cookie dough – you must try it to believe it!)

-Weight Watchers bagel (high protein) topped with cottage cheese and tomato sauce and then broiled (Julie recommends a mini or small bagel with natural ingredients)

-Smoothie made with any combination of the following ingredients: skim milk, soy milk, almond milk, nonfat yogurt, vanilla or chocolate protein powder, banana, berries, almond or peanut butter, wheat germ, flaxseed oil, ice (Julie recommends 1/2 cup soy milk,  1 tbsp nonfat dry milk powder, half a banana, 1/2 cup berries and 1 tbsp of raw walnuts or ground flaxseed)

Healthy restaurant dining is possible with children and entire family

Next time you bring your children to a restaurant, pass on the chicken fingers and French fries.  While some restaurants are doing a better job offering healthier selections to young diners, most restaurant kids menus are still stuck in the chicken finger, grilled cheese, pizza and French fries mode…a far cry from a well-balanced, healthful meal for a growing child!

If your kids are used to ordering the above mentioned menu items, encourage them to try new options.  They may grumble in the beginning, but after consistent reintroduction to healthier selections, most kids develop taste for healthier foods.  Depending on the age of your children, you may wish to simply order for them, rather than asking them which food they would prefer – since often, many kids would pick the fried or high fat options over something more healthful, if given the choice.

If the restaurant where you dine does not offer a well-balanced kids menu, speak to the manager to promote change.  If that doesn’t work, see if there is something you could share with your child or order off the appetizer menu, instead.  And, well, if that doesn’t work, then that restaurant should probably be off your “regular” choices.

Here are some ideas for healthy, kid-friendly restaurant options to try:

• Shrimp cocktail
• Steamed or grilled vegetables (carrots and broccoli are actually reasonably popular among children…especially if there is a yummy dip alongside, such as lowfat raspberry vinaigrette dressing)
• Thai summer rolls (steamed and made with rice paper, rather than fried wontons)
• Edamame (at Asian restaurants…they are young, green soybeans that are a healthful, vegetarian source of protein)
• Chicken quesadillas (on a whole wheat tortilla if possible, and possibly with half the normal amount of cheese).  Go for guacamole or salsa instead of sour cream or extra cheese.
• Chicken, shrimp or salmon Caesar salad (dressing on the side)…or really, any small salad with some sort of protein on top (even beans or tofu!)
• Chicken noodle soup
• Grilled chicken or fish served with rice instead of fries
• A lean beef, turkey or veggie burger
• A side of fruit/applesauce, yogurt or cottage cheese instead of chips
• A portion of a hummus appetizer (just watch out for the portion of bread or chips served and then also order some veggies or fruit to balance out the plate)
• A turkey sandwich with kid-friendly veggies like cucumbers, olives, lettuce and bell peppers and whole grain bread
• Peanut butter sandwich (hold the jelly, or at least go light on it)
• Plain pasta (no butter) served with marinara and parmesan cheese…even better if there is some grilled chicken or fish on top (a parent could even give a portion of theirs)
• Last but not least, lowfat milk, water or club soda/seltzer instead of soda, lemonade or sweet tea

Eating well and preparing for the start of the school year

With the start of school just around the corner, how prepared are you and your family to stay nutritionally well? Do you have a plan to continue (or begin) to prepare healthy meals and snacks for you and your family? Or, has the summer been an excuse to ease up on your health? No matter your answer, there is never a better time than the present to make positive steps towards your nutritional well-being. With a little planning and then continual practice, you can become well-versed in preparing and/or purchasing healthy, satisfying meals for you and your family. Here are some tips to get you started:

• Ask your children, spouse or yourself what your favorite foods are. Keep a list of them on hand to help with meal planning throughout the year.

• When you go grocery shopping, get used to focusing on the perimeter of the grocery store (produce, fish, poultry, tofu, whole grain bakery bread, milk products and natural frozen foods). This will help you streamline your grocery shopping. Pick up staples like pasta, quinoa, rice, cereal, nuts and canned fruit/ vegetables from the center aisles but aim to avoid the heavily processed sections – especially when shopping with young children who are often tempted by advertising on not-so-healthy products.

• Get on a good sleep schedule and have the flexibility to adapt it somewhat if need be, once school starts in the fall. Getting to bed on time will make waking up early less of a pain and increase the chances of you having enough time for breakfast and packing lunch(es).

• Buy stainless steel water thermoses (or BPA-free plastic versions) to tote water, juice or milk during the day. The stainless steel versions are great since they offer insulation to keep beverages cool (or hot). This helps reduce waste from disposable plastic water/drink bottles and encourages you to stay hydrated. Hydration is important for proper performance (i.e. in school or at work) and for maintaining wellness.

• Buy an insulated lunch box (one per family member) to promote packing healthful lunches or snacks. If your kids play sports, they can be handy to keep snacks fresh and cool during gametime. Remember to read the instructions to determine how long foods will stay at proper temperatures (to prevent foodborne illness) in the brand you purchase. Lands End and LL Bean offer good selections. Make sure you also have re-freezable ice packs.

• Make a basket of easy-to-grab snacks to increase convenience. Ideas include: baggies of nuts, dried fruit or trail mix; granola bars; whole fresh fruit such as apples, pears and plums; fruit cups such as applesauce or diced peaches; popcorn; baggies of whole grain crackers, pretzels or cereal; fig bar cookies; and shelf stable milk or juice boxes.

• Get in a habit of meal-making (try to involve your family, too) at least once a week where you make double the portions and freeze the extras for quick leftovers. Examples of good make-ahead meals include spinach, vegetable or lean beef lasagna; baked fish with baked sweet potato fries; and chicken fajitas (freeze the sautéed onion/pepper blend and grilled or sautéed chicken strips).

So, enjoy the end of the summer and here’s to the motivation to plan ahead for fall!

Low-carb diets appears to impair brain function, including memory and reaction time

Considering going low-carb?  Well, you should think twice…or maybe three or four times.  Research published in the journal Appetite earlier this year found dieters to perform less well on cognitive tests after following low-carb diets as compared to other dieters simply following lower calorie diets that were not low-carb.  Slower reaction times and decreased memory performance were some of the effects of a low-carb diet.

Overall, the study supports what dietitians have known for quite some time…your body needs carbohydrate for optimal brain power as well as overall health and wellness.  A meal plan containing less than 130 grams of carbohydrate per day is not recommended (although low-carb plans often promote carbohydrate at levels as low as 20 grams per day!)  You see, the body needs a minimum of 130 grams of carbs per day in order to have the proper brain and body fuel.  And, even that amount is low.  A healthful diet incorporates 45 to 60 percent of its calories from carbs.  So, a basic 2000-calorie diet would include 225 to 300 grams of carbs per day.

So, which carbs should you eat and when should you eat them?  Well, aim for variety and balanced spacing throughout the day.  Remember that fruits contain about 15 grams carbs per serving, non-starchy vegetables have 5 grams, grains and starches (including starchy vegetables) have 15 grams, milk and yogurt have 12 grams, pure proteins have none and pure fats have none.  For more specifics on serving sizes, see below.

As for which types of carbs provide the most health benefits and which ones are poor choices for your waist-line, blood sugar swings and cravings, here is a small list:

Healthful choices (not an all-inclusive list):

Brown/wild rice, whole grain pasta/bread, quinoa, couscous, corn or whole wheat tortillas, oatmeal, barley, buckwheat, plain popcorn, whole grain dry cereal (such as bran flakes or toasted oat cereal), lowfat organic milk/yogurt (choose ones without added sugars), fresh or frozen fruit (only buy canned fruit if it contains no added sugars or artificial ingredients), fresh or frozen starchy and non-starchy vegetables (watch out for sodium and added sugars in canned vegetables) and small amounts (4-8 oz per day) of juice made from natural fruits or vegetables.

Foods to choose in moderation or avoid (talk to a dietitian about how or if you can incorporate these selections):

Soft drinks (such as soda, sweet tea, lemonade, punch, drink mixers and other fruit drinks), white flours (choose whole wheat bread instead of white bread; limit pastries, cookies and cakes), starchy vegetables with added fat (such as mashed potatoes and French fries), candies, syrups, many ice creams, icings and table sugar.

While it is sometimes possible to incorporate the less healthful carbs into a healthful diet (even I, as a dietitian, love my desserts!), the key is usually moderation and a consideration of your health and weight.  For example, someone with diabetes or obesity would need to be more vigilant than someone at a healthy weight who exercises regularly and maintains good heart health.  That said, you will achieve better overall health and more healthy aging if you focus on the healthful choices and limit or avoid the others.

FOOD EXCHANGES

Visual Aids to Portion Control
1 cup = size of a baseball or a woman’s closed fist or an
open handful, ¼ cup = golf ball, 1 oz cheese = 4 dice or size of a thumb, 2 tbsp = ping pong ball, 1 tsp = thumb tip, water bottle cap, 3 oz meat = deck of cards, palm of hand or checkbook

Exchange Groups:

Grain/starch (15 grams carbs, 0-3 grams protein, fat varies, ~80 calories)

1 oz slice of bread
½ of a 150-190 calorie English muffin/hamburger bun
1 oz dry cereal (~1c Cheerios, ½ c Kashi)
½ c pasta, rice or plain oatmeal
1/3 c quinoa
2 – 4” rice cakes
1 – 4” waffle or pancake (waffle counts as 1 fat)
3 cups popcorn, light airpopped
5 Triscuits or 9 Wheat Thins
1 small cookie or muffin (may also count towards fat)
½ cup starchy veggie (potato/corn/peas/beans)

Protein (7 grams protein, fat varies, ~35-100 calories)

1 oz poultry, fish, beef
1 egg or 2 egg whites
½ c cooked beans (also count as 1 starch)
¼-½ c (about 2-3 oz) tofu (1/6–1/5 of a 14-oz block)
¼ c hummus
½ soy or black bean burger
3 Falafel patties (2” across) (also counts towards fat)
1 oz nuts (~1/4 c) (also counts towards fat)
2 tbsp peanut butter (also counts as 3 fats)
¼ c ricotta cheese
1.5 oz natural cheese (cheddar, parmesan)
2 oz processed cheese (American)

Milk (12 grams carbs, 8 grams protein, fat varies, ~90-150 calories)

1 c milk/milk from soy, rice, almond, hemp, goat
1 c (8 oz) yogurt

Fruit (15 grams carbs, 0 grams fat, 0 grams protein, ~60 calories)

½ c diced fruit (i.e. peaches, pears)
1 small piece of fruit (small apple/banana)
1 cup berries or melon
½ c 100% juice
2-4 tbsp dried fruit

Vegetable (5 grams carbs, ~1 gram protein, 0 grams fat, ~25 calories)

½ c cooked or 1 c raw vegetable
½ c canned vegetable

Fat (5 grams fat, 0 grams carbs/protein unless otherwise noted, ~45-50 calories)

1 tsp butter or oil
1 tbsp lower-fat spread (30-50% vegetable oil, trans-fat free)
1 tbsp vinaigrette
2 tsp mayo-style dressing (i.e. buttermilk ranch), 1tbsp RF
1.5 tsp mayonnaise or 1 tbsp light mayo
1.5 – 2 tsp nut butter
6 almonds, cashews or mixed nuts (~1 tbsp)
16 pistachios/3 macadamia nuts/2 Brazil nuts
4 walnut halves or pecans/10 peanuts
1tbsp seeds/pine nuts
1 slice bacon
2 tbsp half & half or 1 tbsp heavy cream
1 tbsp regular cream cheese, 2 tbsp reduced fat
2 tbsp regular sour cream, 3 tbsp reduced fat
8-10 large olives
1/8 avocado (~2 tbsp)
3 Hershey’s kisses or 2 tbsp chocolate chips (also counts as ½ carbohydrate)

Healthy toddler meal and snack ideas

If you are the parent of a toddler, you have a very important role in developing your child’s nutritional habits.  If started early on, you have the potential to create healthful eating habits in your child that will carry on through his or her lifetime.

However, many parents do not know how many unhealthy foods are available to children…or, on the other side, how easy it can be select nutritious foods kids love. Amidst the chaos of the supermarket aisles, you can either select foods that help nourish your child to give him or her the best chances of a healthy, successful life or you can select the cheap, fake foods that kids are often drawn to (through advertising, especially) that do little to healthfully nourish a growing body and may even cause a child harm.  I am convinced our health is a direct result of how we take care of our bodies, with nutrition being at the top of the list.

So, to help guide you in selecting foods for your toddler, here are some tried-and-true examples.  Bring this list with you to the grocery store to help you when you shop:

General:

• Offer about 2 snacks per day – one in between breakfast & lunch and the second in between lunch & dinner.  Ideally, make at least one snack each day be a fruit or vegetable selection.
• Up to 4 oz of 100% juice per day (mix with water to increase the fluid amount) or one naturally diluted juice box (such as RW Knudsen Organic Sensible Sippers, Honest Kids organic thirst quencher or Motts for Tots).
• Other healthy drinks for the day include organic cow’s milk or milk alternative such as soymilk, water or sparkling water.

Fruit/vegetable-based snack ideas:

• Organic apple/pear/plum slices
• Organic applesauce with optional 4 whole grain crackers/pretzels
• Orange, banana or kiwi pieces
• ½ cup organic fresh/frozen organic berries
• Box of organic raisins
• Packaged fruit cup (4oz size) in juice (not syrup or gel)
• Melon (1/2 cup) if the rind is washed very well first
• Single piece of organic fruit leather (Fruit-A-Bu, Target’s Archer Farms) with one handful pretzels
• Organic seedless grapes  – cut in half if they are large (1/2 cup)
• Organic or homegrown baby carrots/bell pepper pieces/cucumbers/sugar snap peas/green beans/other veggie with 1-2 tbsp hummus
• 1/8 of an avocado with 4 crackers/pretzels

Other snack ideas:

• 4-6 oz organic or natural lowfat plain yogurt (i.e. Stonyfield Farm brand is best since it is fortified with calcium & vitamin D).  Alternatively, other organic versions that state “no BGH” or “no antibiotics” are next best.
• Organic cheese (i.e. Horizon organic string cheese) & a couple crackers
• 5 organic vanilla animal crackers
• Small organic/natural granola bar (Earth’s Best or Clif Z Bar)
• Serving of whole grain cereal
• ½ cup of Annie’s Naturals Bunny Grahams/Cheddar Bunnies/Whole Wheat Bunnies
• ½ serving of HT Organic Cheese Duck Crackers/Thin Wheats/Stone Wheat Crackers

Mealtime (most meals pair well with a glass of milk, unless otherwise noted)

• Natural mac & cheese (i.e. Annie’s Naturals).  Serve with fruit or veggie and milk.
• Annie’s Naturals boxed Tuna Noodle Spirals made with canned Wild Alaskan Salmon (i.e. Chicken of the Sea brand) or canned organic chicken, instead of tunafish.
• 1/3 – ½ of a frozen organic/natural meal.  Serve with mini salad or fruit if needed.
  • Amy’s Naturals
  • Moosewood Organic vegetarian (i.e. Mac & Cheese or Pesto Portabella Pasta)
  • Organic Classics (i.e. Chicken Spinach Fettucini Alfredo)
• ½ cup edamame/beans with ½ cup rice and a side of fruit
• Whole grain pasta (i.e. Barilla Plus or organic pasta), couscous or quinoa with a protein option and fruit or veggie
• Tossed salad with 1 tbsp dressing, ¼ cup beans or other protein and glass of milk
• Sandwich (Grilled cheese with 1 slice natural bread and organic cheese slice; or, 1 tbsp sunflower seed butter with banana slices or 1tbsp jam), applesauce or green veggie and glass of milk
• Sautéed/poached natural chicken breast pieces with ¼ cup organic canned corn and a few pear slices
• Natural lean ground beef burger (1-2 oz) with ¼ cup canned organic carrots and ½ bun
• Shrimp with ½ cup pasta tossed with ¼ teaspoon olive oil or butter and romaine lettuce pieces topped with drizzle of dressing
• Broiled tilapia, HT organic farm raised salmon or wild salmon.  Serve with rice, ¼ teaspoon olive oil or butter, cucumber/veggie pieces and diluted juice
• Homemade chili or plain beans with side or rice, fruit and glass of soymilk
• Hardboiled or scrambled Eggland’s Best/organic egg with piece of toast, fruit and soymilk
• Dr Praeger’s spinach, sweet potato or broccoli pancake (frozen section) with fish/chicken, side of fruit and glass of water
• Dr Praeger’s/Ian’s/Organic/Natural frozen chicken nuggets or fish sticks.  Serve with ¼ cup veggie (i.e. corn) and ¼ – ½ cup applesauce
• Tofu – super firm cubed tofu (drain water and serve raw), serve with ½ cup rice or pasta, vegetable and diluted juice
• Canned Amy’s or Health Valley lower sodium soup.  Serve with piece of bread, optional fruit and water
• Frozen organic whole grain waffle with ½ cup berries and 4 oz yogurt.  Serve with water or diluted juice

Things I try to avoid all the time

• Peanuts/peanut butter
• Artificial sweeteners, colors & flavors
• Bacon/sausage
• Hot dogs
• Deli meat
• Chef Boyardee
• Processed cookies with artificial ingredients
• Non-organic dairy (unless at a restaurant)
• Non-organic meats
• Fried fast foods (i.e. French fries, Chicken nuggets, Hamburgers).  Occasionally, I allow Chick-fil-A kids nuggets with fruit and milk – about once per month.
• Candy
• Sugary, artificially colored cereals
• Biscuits
• Donuts & pastries
• Little Debbies
• Soda
• Cake (unless on someone’s birthday or a special event)

Things I prefer

• Fresh or frozen fruit or vegetables instead of canned
• Kiddie size ice cream (i.e. Ben & Jerry’s or organic or softserve or gelato) occasionally
• Organic or natural breads.  Good brands include Pepperidge Farm thin sliced, Arnold 100% Natural, Nature’s Own organic and bakery fresh natural bread
• I choose whipped cream over cool whip since cool whip is “fake”

Summer snack ideas – at home, on the golf course, in the car or on a plane

A new alternative to a favorite snack may serve you well!  Have you considered changing up any of your usual snack recipes or ideas to incorporate more healthful foods or ingredients?
Summer vacationing provides the perfect time to try some new, healthy, transportable snacks to keep your energy up in between meals.  You may wish to find car-friendly snack ideas for the kids for that 4-hour ride to the beach.  Or, you may desire a new idea for a snack to keep in your golf bag on a hot summer’s day.  What about on the airplane?  You do not get much to eat on planes these days – especially if you do not want to pay extra money.  No matter the reason, there are surely new ways to nourish your body well over the next few months.
Try these recipe suggestions and snacks when you plan out your next summertime trip or outing:

• Make Rice Krispie’s treats with a higher fiber whole grain cereal.  Brand examples include Wheat Chex, Cheerios, Kashi Go Lean, Kashi Heart to Heart, Post Bran Flakes or Nature’s Path Flax Plus.  Kids love them and they are more nutritious!  Make with trans fat free tub margarine such as Smart Balance.
• Prepare ziptop sandwich bags of whole grain cereal.  Usually ½ to 1 cup of cereal is an appropriate portion size.
• Make your own portions of trail mix with a mix of whole grain cereal, dried fruit and nuts.  Place into ziptop snack bags.
• Fresh fruit – it does not get any easier than that!  Just wash and go.  An apple is perfect for the golf course.
• Instead of a candy bar, choose a natural fruit and nut bar, such as LaraBar.
• Keep your own stash of raw nuts to satisfy mid-afternoon cravings, rather than turning to the office candy jar.  Just be sure to watch portion size.  Blue Diamond Almonds makes 100-calorie packs of almonds.  Raw nuts are better, since they are not roasted in peanut oil.
• Beef jerky – look for the flavor and brand to suit your needs.  It is usually available in turkey (lower fat), regular beef and organic.  Some versions are lower sodium than others.  Airport convenience stands readily offer jerky.
• Popcorn makes a popular, tasty treat.  Some brands come already popped and easy to throw in your bag.
• Make ziptop sandwich bags of 2 slices of thin deli meat and 1 piece of lowfat cheese (i.e. Light string cheese, Laughing Cow cheese wedge).  Use this option only if you can keep these items cold (i.e. a small insulated lunch sack).
• Tunafish salad kits require no refrigeration such as Starkist Lunch To Go!
• Give the kids natural fruit leathers such as those by FruitaBu, Clif Kid Twisted Fruit or Stretch Island Fruit Company.  They offer a healthier version to artificially colored and high fructose corn syrup-sweetened fruit roll ups or chews.  Annie’s Homegrown Bunny Fruit Snacks (naturally fruit juice sweetened gummies) are a healthier alternative to many other gummies, too.
• Baby carrots or other raw cut up veggies are great (you can even buy the ones that are sold with ranch dip in a “to-go” version.)  Try not to get in a rut with just carrots, though.  Other veggies to consider (that are easy to put into ziptop baggies) include canned baby corn, canned hearts of palm, edamame, fresh cucumber, pre-washed blends of fresh broccoli and cauliflower, asparagus, zucchini or summer squash strips, snow peas and sugar snap peas.  All it takes is a rinse in the sink and you are ready to go!

Homegrown food from your garden offers healthful, economical benefits

Using garden fresh ingredients to make tasty meals and snacks can offer a host of nutritional benefits and also be easy on your wallet!  If you planted a good crop of herbs, vegetables or fruits this past spring, the summertime heat and rain have likely produced the beginnings of a good garden for you so far.

Make sure you take advantage of your yield, too.  Even I have overlooked the wonderful benefits of everything growing in my garden, buying herbs at the grocery store, forgetting I was growing fresh ones in my own yard! 

And, depending on how you manage your garden, you may be able to serve up truly organic or pesticide-free plant foods – a benefit to your health and to the environment.  Plus, with a very short distance from garden to table, you are likely to get the highest phytonutrient punch from these foods.  Did you realize that phytonutrients, including vitamins and minerals, can actually diminish with increased transit time from crop to table?  For example, those organic berries you bought from Chile, despite being organic, may in fact be lower in things like vitamin C than their local versions, from farmers here in the area.

So cast a second glance at your garden and really evaluate what you have.  Try these ideas to make delicious meals, snacks and condiments with your homegrown plant foods:

• Use herbs like basil, cilantro and parsley to make pesto.  Serve it on homemade pizza, in wrap sandwiches or in vinaigrette dressing.
• Grind woodsy herbs like rosemary or lavender with a mortar and pestle.  Sprinkle in scrambled eggs or in batter for homemade breads.
• Eat herbs and vegetables such as radishes raw, tossed in a green salad (perhaps using homegrown lettuce!)
• Make salsas with homegrown tomatoes, peppers, corn, green onions (leeks, onions or garlic work well, too), and fresh herbs.
• Grill eggplant, zucchini or summer squashes.  Simply baste with olive oil, sprinkle with salt and pepper and grill!
• Make gazpacho or other vegetable or fruit-based chilled summer soups.
• Cut up homegrown cucumbers.  Slice thin and toss with thinly sliced cucumbers.  Mix with apple cider vinegar for a cool, refreshing salad.
• Eat fresh berries on their own or on top of yogurt, cereal or salad.
• Make smoothies with berries or another homegrown fruit.  Try adding fresh mint for delicious flavor.
• Use homegrown lemons or limes in refreshing summer drinks like homemade lemonade or iced teas.
• Make your own tea bags by creating a sachet with cheesecloth.  Insert your herbs of choice.  Good picks include chamomile and mint.

Here’s to plenty of yield from your own backyards this summer!

Organic milk sales affected by recession – but still a healthful choice

Do you drink milk?  It is one of the most nutritious drinks available (if you are not lactose intolerant or allergic to milk, of course) and widely available.  My next question – do you select organic milk products like cheese and yogurt?  As a dietitian and promoter of good, clean and sustainable foods and environments, I encourage others to select organic and natural products wherever possible – and especially those sourced from animals.

Sadly, as recent media has described, the organic dairy industry is in trouble.  As with other higher priced foods and beverages, the impact of the recession has hurt organic dairy farms’ business.  And, some research shows there is no nutritional benefit to choosing organic dairy products.

While a few years ago, many dairy farms opted to go organic in hopes for better profits and more animal and earth-friendly products, the tides have changed.  Now farmers who went organic may be considering switching back to conventional practices.  The reason stems primarily from the fact that fewer consumers are purchasing organic dairy products like milk, opting instead to buy conventional milk at a lower cost.  And, it costs a lot to maintain an organic dairy – expensive feed (with rising costs) and maintenance appear to be hurting the industry, too.  With everyone seeming to watch pennies these days, it is no wonder so many individuals choose to not afford the organic versions. 

Despite the recession and research defending the health benefits of conventional dairy products, I still hope to encourage consumption of organic foods and beverages.  In an attempt to convince some individuals to continue to purchase organic dairy (or switch over to it), listed below are some of the benefits of organic dairy products:

• Organic milk is sourced from cows given 100% organic feed.  This means the milk is not exposed to dangerous synthetic pesticides or herbicides.  Additionally, the feed cannot contain genetically modified organisms (GMOs), animal by-products, urea, manure or synthetic preservatives.
• By avoiding the use of dangerous chemicals on the land, organic farms help to nurture the land and reduce the amount of pollution entering the air, water, land and food.
• The farmland cannot contain sewage sludge.
• There can be no irradiation used to produce food or drink products. 
• The cows are not treated with antibiotics or synthetic growth hormones.  To note, however: conventional milk is regularly tested to ensure no trace amounts of antibiotics remain in the milk supply.
• Cows are treated more humanely, since they are given access to outdoors – fresh air and pasture.  Although the time outdoors may be very small (depending on the dairy farm), it is better than nothing.
• Pasture-fed cows may produce milk containing naturally higher levels of CLA (a fatty acid beneficial to health).
• Many people (including me!) believe most organic dairy products taste better than conventional versions.

Perhaps we can help the organic dairy industry – small and large farmers alike.  Look for brands like Organic Valley, Stonyfield Farm and Horizon Organic at the grocery store.  Or, look for your grocery store’s own brand of organic dairy products.  This will continue to promote our own health and well-being, while also promoting a healthy environment!  Coupons and store sales offer ways to save money on these great products.

How to stay hydrated with plenty of fluids this summer

Are you staying hydrated?  With the warm weather here to stay, it is especially important you remember to drink enough fluids.  Summer heat can cause us to lose more water through sweat than during cooler months.

Consider you beverages, too.  Are a significant portion of your fluids coming from diet sodas?  Or, regular sodas?  What about juice drinks or tea?  There are plenty of beverages on the market these days – ranging from bottled water, juice, tea and coffee to vitamin waters, sports drinks, sodas and energy drinks.

Most individuals can achieve sufficient hydration by consuming fluids based on thirst.  Ranges from 8 to 13 cups of water or beverages per day are often given as general guidelines to aim for proper hydration from drinks.  These numbers are estimations though, based on average intakes of fluids and that which appear to be associated with good health.  However, no specific recommendations can be set on consumption of water, since needs vary by age, gender, health status and lifestyle.  For instance, men generally require a slightly higher amount of fluid than women do.  And, athletes usually require more fluids than the general population, due to the higher respiration/sweat rates associated with increased physical activity.

The best ways to get fluids include consuming plenty of healthful fruits and vegetables, along with healthful beverages and maybe even certain soups.  Fruits and vegetables are naturally high in water content, so you do get some hydration by consuming them.  In fact, about 19-20 percent of our total fluid needs are actually achieved by eating foods like fruits and vegetables.  Then, the rest is achieved through water and other beverages.

Healthful beverages, aside from water (which we know is good for us!), include 100% juices, milk or milk alternatives (such as soy, rice, hemp, almond or goat milk) and unsweetened tea.  Soft drinks like sweetened teas, sodas, sports drinks and energy drinks usually contain high amounts of sugar or high fructose corn syrup.  They may additionally contain artificial flavors, artificial colors or dietary supplements (such as ginseng or guarana.) 

Watch out for diet soft drinks like diet sodas and teas that usually contain sugar substitutes and/or artificial ingredients.  Additionally, they may contain caffeine, which in large amounts can dehydrate your body.  New research points to the idea that consuming diet sodas actually stimulates appetite and can cause overeating during the day.  So, the whole point of drinking a diet soda for some people (to cut calories) may actually be unachievable since more calories may be eaten during the day from other foods.

Small amounts of coffee can be healthful for some individuals, so just focus on portion control.  Limit consumption to 1-2 cups per day to control caffeine intake.  Choose decaf if you can (ideally, swiss water decaffeinated, rather than chemically decaffeinated).  On the other hand, coffee can be harsh to the GI tract so you may prefer to opt for a tea drink instead.

Alcoholic beverages can be dehydrating and damaging to the body, so be mindful about consuming them.  Healthful consumption of alcohol can be achieved by some adults in the range of 1-2 alcoholic beverages per day (based on gender) if abuse or a health contraindication does not exist.

So, make hydration a goal this summer, now that you know how to best achieve it.  To save money, focus on tap water (use a reusable thermos, rather than bottled water), milk/milk alternatives, 100% juice (you can dilute it with water to make your own natural flavored waters) and homemade iced teas (unsweetened or sweetened with 100% juice is ideal).  Keep beverages easy to grab in the fridge, so you are more likely to drink them, too!

Have a refreshing summer!