{Repost} Making, and Keeping, Traditions

This post originally appeared last year. While the organization mentioned has changed its name to Britepaths, the mission and need remain the same. Please consider donating this Giving Tuesday.

 

Thanksgiving is my favorite holiday. This year I spent it at my sister’s house with her family, my mom, and lots of friends. We ate until we were stuffed, waited a while and ate some more. The next day there were plenty of leftovers for another Thanksgiving meal (“second Thanksgiving” is secretly my favorite dinner). We have our favorite foods and even our not-so-favorite (I’m thinking of you, pecan pie) which we can easily pass up because there’s a lot of other, tastier stuff to go around (ahh…cherry pie!).

What I love about Thanksgiving most of all is the tradition. Yes, traveling can be a hassle, especially with kids and all the gear they require. We eat too much and sleep too little. But it’s all worth it for the memories, the connections and the familiar scents from the kitchen.

But sometimes, “tradition” translates to “responsibility,” or worse, “burden.” I felt a smidgen of this when I was a young professional, living on my own for the first time. My entry-level job barely paid the rent, but the holiday season meant trips back home and presents to buy and extra tipping. For a while my holidays came with a little black cloud (let’s call it “credit card debt”) that I hoped a Christmas bonus that may or may not materialize would go directly to help make that cloud go away.

My holiday burden was nothing compared to a parent with kids depending on them. To this parent, the holidays mean trying to keep tradition alive even when it seems impossible. This is especially true for households already living from paycheck to paycheck, with income levels “too high” to be eligible for assistance. Many times these families were doing OK until circumstances led to a downward spiral, things like a job loss, divorce, injury or serious diagnosis. These families don’t necessarily need ongoing support, but they do need help to get back on their feet at minimum, and most certainly a little extra help around the holidays. And their kids…they need a sense of normalcy.

This year, my family started what I hope will be a new tradition. Through a local program called Our Daily Bread, families in Fairfax County are matched with a sponsor to provide essentials for a holiday dinner. As a dietitian, I can’t imagine not having a delicious meal at Thanksgiving, not to mention the aromas and togetherness and family time it can bring. That’s why we sponsored a family of six and provided them with provisions to cook their own Thanksgiving dinner. It was so easy: I was matched with a family, called the main contact, asked about food allergies and preferences, and arranged a drop-off. I knew I found a great match when I asked the mom if she wanted a pre-made meal, but she said no: she’d like the ingredients so she could make the Thanksgiving meal together with her kids.

Food insecurity isn’t a problem “out there” or in a city far, far away. It’s here. It’s everywhere. It may affect your child’s classmate. Or your favorite store clerk. It may be your coworker, who hides his debt behind a facade. A full 14 percent of households in the U.S. were food insecure last year. That’s 48.1 million people, 15.3 million of which are children.

Finding the courage to ask for help is tremendously hard. Having no one answer that call is heartbreaking. This Giving Tuesday, please find a way to make someone’s holidays a little brighter.

Foods I Heart – For American Heart Month

February is American Heart Month, a time to focus on your heart and health. Generally speaking, a heart-healthy diet is one that’s modeled after how the people in the Mediterranean region eat. That means plenty of fruits and vegetables, lean meats, seafood, healthy oils, whole grains and an occasional glass of wine. People in the Mediterranean region also tend to walk more, linger over their meals and have close bonds among family and the community. I simply couldn’t let the month go by without putting together a list of my favorite heart-healthy items – things you can easily find here in the good ol’ U.S. of A. Let’s see if you agree:

• Oatmeal: This fiber-rich breakfast staple is a heart-healthy powerhouse. The beta-glucan in oatmeal acts like a magnet to cholesterol in the bloodstream and flushing it away. Oatmeal is also really inexpensive and versatile. Not only does it make for a hearty breakfast (check out this recipe for my perfect oatmeal), but in my family also use it in place of breadcrumbs for our favorite meatloaf recipe.
• Beans: I think of beans as nature’s perfect food. It’s a vegetable and a protein, has little fat and calories yet provides numerous vitamins and minerals. The little legume – also called a pulse food – is perfect for pregnant and breastfeeding moms as it provides folic acid, iron and fiber. The United Nations called 2016 The Year Of The Pulses, and my favorite way to get more pulses is by eating black beans with tomatoes and a sprinkling of reduced fat cheese. Yum!
• Nuts: Yes nuts have fat, but it’s primarily heart-healthy monounsaturated fats. Nuts also provide fiber (are you noticing a theme here with this amazing nutrient and heart health?), and protein to keep you satisfied. I eat pretty much all kinds of nuts, but my favorites are lightly-salted almonds and peanuts. I even make my own peanut butter after being inspired by this post from a fellow dietitian blogger. Rarely does a day go by without having a dab of my homemade PB on an apple or a piece of toast.
• Salmon: I don’t eat salmon very much at home, as certain family members have an aversion to its smell (not an uncommon turnoff, I’ve learned). But this pink fish is my go-to source for another kind of heart-healthy fat: EPA and DHA omega-3s (disclosure: The Global Organization for EPA and DHA omega-3s is a client, but they did not ask me to write this post). These marine-based long-chain omega-3s – not to be confused with plant-based ALA found in certain nuts, seeds and other foods – have been shown to support cardiovascular health, as well as brain health and other possible benefits (more science needs to be done). If you’re a health profession wonk like me and want to learn more about the science behind EPA and DHA for heart health, read this white paper. Or, you can get some basic information at AlwaysOmega3s.com. Salmon is great on the grill (and leaves the smell outside) and is also really convenient – and inexpensive – when you buy it canned or in pouches.
• Grape Juice: We all know that red wine can be good for the heart, but the same goes for your childhood favorite: 100% grape juice – the naturally sweet purple stuff made with Concord grapes (disclosure: I also work with Welch’s, but again, they did not ask me to write this. I just really like this juice and find the science compelling.) The Concord is a unique grape – it has a thick skin with a fleshy middle that literally pops out of its skin when you squeeze it. It also has crunchy seeds. Both the skin and the seeds are concentrated sources of polyphenols, or plant nutrients associated with health benefits including heart health and healthy circulation. You can’t find fresh Concords very easily outside of the fall season, but drinking 100% grape juice made with Concord grapes is really your best option for reaping the benefits. As you would with nuts – and frankly, all of the items mentioned above – portion size is important. Just ½ cup, or 4 oz., of 100% grape juice is enough to supply one serving of fruit. Remember also that 100% fruit juice (which, by its nature contains no added sugars but only natural fruit sugars) should be a complement to, not a replacement for, whole fruits. That is why…
• Fruits and Vegetables – all varieties also make my list. I eat vegetables pretty liberally, as they provide tons of vitamins, fiber and nutrients for very few calories. I eat plenty of fresh fruit as well – sprinkled on my oatmeal, mixed in a smoothie or as a snack on its own. Fruits and vegetables should take up roughly half your diet. My favorites change by the season but these days I’m really into jicama, snap peas and clementines.

The best thing about the foods I’ve listed here is that they’re all easily accessible, found in your local grocery store, and are typically inexpensive. Eating a heart-healthy diet need not only be for those who can afford luxuries. Don’t forget to couple all this healthy eating with being active. Walking, playing, dancing – all of that is free!!!

Tell me your favorite ways to be heart healthy by commenting below.

 

Disclosure: I was not asked to write this post by any of my clients or colleagues, nor was I compensated to do so. I only work with companies and organizations that I believe in and that place a high priority on science and research. All opinions expressed are mine and mine alone.

 

 

 

 

Bring Some Spring to the Table

Punxsutawney Phil may have predicted spring to be just around the corner, but where I live it’s still undoubtedly winter. And while I enjoy the cozy smells and warmth of soups, stews and fresh-made breads that I tend to make more of when the snow falls, there comes a point when you and everyone in your family says: enough is enough! We want something light, healthy and served at room temperature!

It’s about that time that my family and I decided to bring a little spring inside, at least to our dinner table. The other night we made a platter full of Thai spring rolls – light, flavorful rolls made with shrimp, assorted vegetables, rice noodles and rice paper. The dish is not for last-minute scrambling – it takes at least an hour to make from prep to presentation! And all that work is for about 5 minutes’ worth of gobbling before it’s gone. But it is so worth it. (And, if you follow a gluten-free diet, these are GF, too!)

The trick to good spring rolls is all in the preparation. Once the noodles and wrappers have soaked, you have mere moments to assemble before everything turns to mush. Finished rolls also don’t keep particularly well, so try to make only what you’ll eat that day or at most, by the next day.

Here’s what you’ll need for the spring rolls:

• Shrimp: cooked, peeled and de-veined
• Carrots: matchstick-style
• Cucumbers: matchstick-style
• Cilantro leaves
• Rice or bean thread noodles
• Rice paper wrappers
• Boiling water for soaking the noodles and more hot water for soaking the rice paper wrappers

Note: I’ve also stuffed the rolls with chopped romaine lettuce and other veggies, but I’ve found that the crunch of the matchstick-cut carrots and cucumbers go well with the chewy noodles and wrapper. Play with whatever you have on-hand and what will work for you. Cooked chicken, tofu or avocado strips also work well in place of shrimp.

Here’s the setup, mise en place (meaning everything in its place so you can assemble quickly).

First step is to lightly soak the rice paper wrapper in hot (not boiling) water. Do not submerge it in the hot water, but rather dip the sides and rotate, leaving the middle section dry (the water will eventually soak into all the dry spaces).

Next, place 3 shrimp in the middle of the wrapper, followed by the carrots, cucumbers, cilantro and noodles. Try not to overdo it on the noodles. The filling should be no more than 50% noodles, 50% everything else.

Wrap it like a burrito, folding over the fillings, then folding in the sides, then rolling it all up into one log. Lightly squeeze it to remove any air bubbles.

Place on a plate or tray, and repeat as needed. The rolls will stick to each other, so try not to stack them too high or close.

Because the rolls themselves are somewhat bland, a good dipping sauce is necessary. We like two types: a spicy sweet and sour, or a peanut sauce. The sweet and sour we use comes from Trader Joe’s, and the peanut sauce I make myself. The recipe was adapted from something I found in an old Cooking Light cookbook (do step 1 of the recipe).

Serve with dipping plates, and enjoy! Now, if only eating these would bring on the warmer temps outside…

Breaking Up Is Hard To Do

Lying there on the couch for a much-needed rest after making and eating dinner with the family, the realization came to me: it’s time for a change.

Caffeine, I need you out of my life.

I’ve done it once before, when trying a friend’s (and fellow dietitian’s) detox-style eating plan for a few weeks. Letting go of coffee was the easiest part of that plan, after the initial headaches subsided.

It all began innocently enough. Since I was in middle school (don’t judge), I’ve enjoyed my morning mug of coffee. Sometime around my early 30s one cup turned into the occasional two. Then two-a-day became a habit. I’d have a cup of coffee in the morning while my kids ate breakfast and I got their bags ready for school. After dropping them off I’d return home for my own breakfast, which also included a piping hot cup of coffee alongside whatever I decided to eat that morning. I’d bring my meal and coffee up to my office, sift through my inbox and read the morning headlines while cradling my mug, letting the coffee waft and hit my nose. It was a ritual.

Sometimes for lunch, I’d grab a can of Diet Coke since plain water was getting boring and it was too early to switch over to sparkling water (that’s for dinnertime, of course). Suddenly, I realized I was depending on this caffeine trifecta to get me through the day.

Striking out the soda was pretty easy. As for the coffee, I tried to wean myself off the second cup, substituting green tea instead. And that worked…sometimes. But that day of the post-dinner repose I had had two cups of coffee in the morning, followed by a medium-sized fountain soda with my lunch (very uncharacteristic, but I had an errand to run that day, forcing me to grab lunch on the go). After working all day, driving around to pick up the kids, and preparing and eating dinner, I had the overwhelming urge to just lie down. I was crashing. That’s when it hit me: caffeine was a culprit and not a companion.

My plan is to cut down to one caffeinated cup per day. If I feel the urge for another cup, I’ll switch to decaf. It’s more about the flavor or the need for a hot beverage to warm my hands and insides than it is for the caffeine jolt. Eventually, perhaps I will switch to green tea exclusively for my caffeine fix, and then perhaps graduate to herbal tea exclusively for my morning pick-me-up, kicking the caffeine habit for good. Preferably without any headache side-effects.

Were you able to break up with caffeine? Tell me how you did it.

Making, and Keeping, Traditions

Thanksgiving is my favorite holiday. This year I spent it at my sister’s house with her family, my mom, and lots of friends. We ate until we were stuffed, waited a while and ate some more. The next day there were plenty of leftovers for another Thanksgiving meal (“second Thanksgiving” is secretly my favorite dinner). We have our favorite foods and even our not-so-favorite (I’m thinking of you, pecan pie) which we can easily pass up because there’s a lot of other, tastier stuff to go around (ahh…cherry pie!).

What I love about Thanksgiving most of all is the tradition. Yes, traveling can be a hassle, especially with kids and all the gear they require. We eat too much and sleep too little. But it’s all worth it for the memories, the connections and the familiar scents from the kitchen.

But sometimes, “tradition” translates to “responsibility,” or worse, “burden.” I felt a smidgen of this when I was a young professional, living on my own for the first time. My entry-level job barely paid the rent, but the holiday season meant trips back home and presents to buy and extra tipping. For a while my holidays came with a little black cloud (let’s call it “credit card debt”) that I hoped a Christmas bonus that may or may not materialize would go directly to help make that cloud go away.

My holiday burden was nothing compared to a parent with kids depending on them. To this parent, the holidays mean trying to keep tradition alive even when it seems impossible. This is especially true for households already living from paycheck to paycheck, with income levels “too high” to be eligible for assistance. Many times these families were doing OK until circumstances led to a downward spiral, things like a job loss, divorce, injury or serious diagnosis. These families don’t necessarily need ongoing support, but they do need help to get back on their feet at minimum, and most certainly a little extra help around the holidays. And their kids…they need a sense of normalcy.

This year, my family started what I hope will be a new tradition. Through a local program called Our Daily Bread, families in Fairfax County are matched with a sponsor to provide essentials for a holiday dinner. As a dietitian, I can’t imagine not having a delicious meal at Thanksgiving, not to mention the aromas and togetherness and family time it can bring. That’s why we sponsored a family of six and provided them with provisions to cook their own Thanksgiving dinner. It was so easy: I was matched with a family, called the main contact, asked about food allergies and preferences, and arranged a drop-off. I knew I found a great match when I asked the mom if she wanted a pre-made meal, but she said no: she’d like the ingredients so she could make the Thanksgiving meal together with her kids.

Food insecurity isn’t a problem “out there” or in a city far, far away. It’s here. It’s everywhere. It may affect your child’s classmate. Or your favorite store clerk. It may be your coworker, who hides his debt behind a facade. A full 14 percent of households in the U.S. were food insecure last year. That’s 48.1 million people, 15.3 million of which are children.

Finding the courage to ask for help is tremendously hard. Having no one answer that call is heartbreaking. This Giving Tuesday, please find a way to make someone’s holidays a little brighter.

Field Notes: FNCE 2014

A few weeks ago I attended the Academy of Nutrition and Dietetics Food & Nutrition Conference & Expo™ (commonly referred to as FNCE®, pronounced FINN-see). This is the annual event in which 8,000 or so registered dietitians and others working in the nutrition field congregate and learn the latest nutrition science and research, sample new products, get a peek at the latest trends, and network like crazy. For me, FNCE is like an annual reunion, where I get to see – or meet for the first time – people I communicate with throughout the year on social media and via email. It’s fun, but hoo boy – is it exhausting!!

Which is probably why it took me this long to write up my FNCE recap. I needed the rest and recovery!

There is so much to do at FNCE, but my main job there was with Welch’s, working the booth and introducing its new Farmer’s Pick by Welch’s line of 100% fruit juices. Still, when I wasn’t at the booth I spent much of the rest of my time on the exhibit floor and came away with the following insights on the latest trends:

1. We love our snacks! According to the USDA, about 96% of Americans reportedly snack at least once per day. That trend was certainly apparent at FNCE, with snack foods galore. And not only were these snack foods packed with nutrition and taste, the brands also wanted you to know what they didn’t have, like GMOs or nuts or gluten or high-fructose corn syrup.
2. Kids are king! Maybe it’s the mom in me, but I was getting some good ideas for school lunches and snacks for my grade-schooler. With so many schools instituting no-nut policies, it was interesting to see all the nut-alternative products made with beans, peas and lentils, packaged in fun ways with kid appeal. But that’s not to say…
3. We’re nuts for nuts! So many nuts were at FNCE (and no, I’m not talking about the attendees!) There were peanuts and almonds and pecans and so much more. Maybe it’s because…
4. We’re also nuts for protein! Protein may be the one nutrient of which most Americans consume the right amount, but boy do we love protein! And there are myraid ways to get protein – not just the traditional sources like meat and dairy, but also protein-fortified bars and beverages.
5. We like to mix things up! Setting aside the “yogurt gets a passport” trend (see previous blog post on that topic), we love customizing our own foods, mixing savory with sweet, crunchy with creamy. You could see that in action with yogurts (SO many yogurt options), cottage cheese – even strawberries.

Curious to hear from other RDs and the trends they picked up on at FNCE. Leave a note in the comments!

 

Disclosure: Welch’s is a client, but I was not compensated nor asked to write this post. All thoughts and opinions are my own.