What is Healthy? By Nichole Reed, U of M Dietetic Intern

Once your family or friends find out you are interested in nutrition/health no matter if you are a Registered Dietitian, Dietetics student/intern, or just another health-concise person, every occasion encompassing food involves some variation of the following statements:

“This is not healthy so you will not like it”

“You’re so healthy! You can’t eat that.”

“Don’t judge me, I know this is not healthy!”

But what is healthy? I spend endless hours with my classmates studying and discussing nutrition. What I have found is that we are all “healthy” in different ways. There are vegans, vegetarians, or clean eaters. There are also people who follow certain diets such as: paleo, gluten-free, low carbohydrate, and high-protein diets. Then, we have our dog walkers, triathletes, runners, and yogis. So is anyone healthier than the next?

In my opinion the answer is no. I believe that comparing ourselves to others and setting goals that are not made with our personal limitations in mind is why we have such a hard time accomplishing our health goals.

There are many ways to be healthy. Taking little steps each day can help you accomplish whatever goal you have set for yourself. These can be small goals such as cutting back on processed foods, running a faster mile, walking the dogs for ten more minutes, or eating at home more. Being healthy is when both your actions and food choices make you feel better each day.

So what is “healthy” to you?

Tips to Survive the Holiday Season By: Christie Griffin

The holiday season is here and many of us usually find ourselves surrounded by copious amounts of sweet treats, “carb-heavy” comfort foods, and holiday themed beverages and cocktails. During all these festivities our gym schedule may fall by the wayside. The average American can gain five or more pounds Thanksgiving until New Years, but this year can be different with these few tips to keep in mind between holiday party-hopping.

  1. Exercise before the big meal! Participate in a Turkey Trot Run or an Ugly Christmas Sweater Run. Check out the websites below for holiday 5K runs in Memphis, TN.

2. Mingle away from the buffet table. This will prevent the unconscious nibbling and grazing.

3. Offer to bring dish to party and make it a healthy one:

  • Use Pumpkin puree instead of using fat or oil. This keeps baked goods moist and cuts the fat, not the flavor.
  • Use Greek yogurt or hummus for dips – fill up on protein and not unhealthy fat
  • Use half whole-wheat pastry and half all-purpose flour. There are 12 grams of fiber per cup and party goers won’t notice a difference.

4. Don’t skip meals in an attempt to “save up” calories for the holiday party or dinner at grandma’s. This causes you to arrive starved and more likely to over eat. Instead of skipping a meal try to eat a light snack or meal prior to arriving.

5. Sip Smart! Limit alcohol consumption to one or two drinks or instead sip on sparkling water with a splash of cranberry and a lime.

6. Avoid the holiday “sirens”. During the holiday season “limited edition” foods, flavors, and drinks are offered. Most of these treats are loaded with extra sugar, fat, and salt. We can often to succumb to temptation because these treats are only available for a short time. Instead, opt for adding cinnamon or peppermint extract to coffees. Also if you must indulge in a holiday treat, split it with a friend. Sharing is caring!

7. Above all, be realistic. Having a weight loss goal during the holiday season may be self-defeating. Instead strive to maintain your weight. This way you can have your piece of pecan pie and eat it too!

Happy Holidays!

PREBIOTICS AND PROBIOTICS: A HAPPY, HEALTHY GUT

PREBIOTICS AND PROBIOTICS: A HAPPY, HEALTHY GUT

By: Perrin Tamblyn

We hear these words all the time, but what are some ways to incorporate them into our everyday life?

Remember, prebiotics are the non-digestible food ingredients that help the good bacteria in the gut to grow, while probiotics are the live bacteria. These can help populate our gut to help us more readily absorb calcium, improve GI health, boost immunity, and reduce the symptoms of lactose intolerance. More and more research is emerging about the importance of a good gut flora, and the health benefits of having a well-populated gut. Adding prebiotics and probiotics are an easy way to keep the gut flora populated with good bacteria!

The following foods contain prebiotics:

  • Bananas
  • Onions
  • Garlic
  • Leeks
  • Asparagus
  • Artichokes
  • Soybeans
  • Whole-wheat foods

Probiotics are found in fermented dairy foods such as:

  • Yogurt
  • Aged cheeses

Prebiotics and probiotics are called synbiotics when found together. A great gut snack can contain both of these like the following:

  • Yogurt and bananas- Try layering these two in a breakfast parfait, or throw these in the blender with some ice for a delicious smoothie!
  • Asparagus and tempeh-Try this for a vegan source of probiotics and prebiotics. Stir-fry these two together with a little olive oil and pepper for a fantastic afternoon snack!

Incorporating these foods into everyday life can be a simple and inexpensive way to keep our gut happy!

Why Omega-3s? By: Kristi Edwards

Omega-3 fatty acids are essential fatty acids that must be obtained from the diet, because our bodies cannot synthesize them. Essential fatty acids are important in the maintenance and integrity of our cells’ membranes. They are also important for brain function and skin integrity, and they have been shown to decrease the risk of developing heart disease and certain cancers.

Omega-3s in particular are important, because the typical American diet consists of an abundance of omega-6 fatty acids and inadequate omega-3 fatty acids. This imbalance can put our bodies into a pro-inflammatory state. While we do need an inflammation response in certain situations, we do not need it all the time. This inflammatory state can lead to certain autoimmune diseases and chronic illnesses. Adequate consumption of omega-3 fatty acids helps to reduce inflammation.

Omega-3 fatty acids can be obtained from fatty fish (i.e. salmon, mackerel, halibut and tuna), fish oil, flax seeds, canola oil, chia seeds, and walnuts. Try this yummy oatmeal recipe for one way in which you can implement more omega-3 fatty acids in your diet!

Not-Your-Ordinary Oatmeal (serves 2)

  • ½ cup oats
  • 1 tsp quinoa
  • 1 tbsp chia seeds
  • ¼ cup buckwheat
  • 1 tbsp flax seeds
  • 1-2 tbsp almonds
  • Banana slices (1 banana)
  • ¼ cup blueberries or dried cranberries
  • 1 tsp honey

1 ½ cup almond milk

Directions:

  1. Bring almond milk to just under a boil, and add oats, quinoa, chia seeds, buckwheat, and flax seeds.
  2. Cook 10 minutes, stirring occasionally.
  3. Pour into bowl and add almonds, banana slices, and blueberries.
  4. Drizzle honey over the top.
  5. Enjoy!

This recipe is one of my personal favorites. Not only is it delicious and healthful, but it will keep you fuller for much longer, as it is packed with nutrients!

***Add a dash of cinnamon and a dash of nutmeg during the holidays!***

Hello Fall, Hello Hydration! By: Alyssa Norris, B.S.

With colder weather approaching, a nice ice cold glass of water isn’t always what we are craving. Even though the summer heat is fading, it is still important to stay hydrated; therefore you should still drink eight 8-ounce glasses of water a day. Hydration is important because it helps the heart to more easily pump blood through the blood vessels to the muscles, in order for them to work more efficiently. Maintaining hydration also helps control your body’s temperature, cleanses toxins from your body, helps improve metabolism and nourishes your skin. Caffeinated and alcoholic beverages should be avoided because they act as a diuretic, which causes the body to loose water. Here are some simple ways to stay hydrated.

  • Eat It!- Some fluid filled foods that can help you get your daily water intake include watermelons, cucumbers, strawberries and even ice berg lettuce!
  • Drink it!- Water isn’t the only source of hydration, try fat-free or skim milk, smoothies, or coconut water. Also, try fruit infused water by just adding your favorite fruits such as, lemons, limes, berries, to your water to give it an extra taste!
  • Pack it!-Pack a water bottle or reusable bottle of water with you wherever you go, that way you can stay hydrated on the go!

Shop Smart

Eating well starts at the store! Shop smart is the final concept of Kids Eat Right Month. Take these tips with you the next time you head to the grocery or market!

  • Meal plan-never go to the grocery store without a plan! Choose one day of the week to be your meal planning day for the following week. Sit down and make a list of recipes for dinner and staples for breakfast, lunch and snacks.
  • Grocery list-once you have decided your meals for the week, write down all of the ingredients you will need. This will keep you from buying unwanted items. And of course never go to the grocery hungry!
  • Cut coupons-groceries can get expensive- take advantage of local store coupons and discounts.
  • Buy in bulk-stock up on things you use each week- like bread, veggies or fruits. All of these items can be frozen for later use!
  • Use the freezer-when fruits and veggies are on sale take advantage and throw them in the freezer
  • Buy in season-fruits and veggies are at their best when they are in season (and at their cheapest).
  • Take advantage of local farmer’s markets-it’s the season for farmer’s markets! Get local produce, herbs and goods from farmer’s in your area. You will be saving money and supporting your community!

Go Green…Eat Green!

Well, we have all been anxiously awaiting its arrival, and spring has sprung in Memphis! Spring is a season of rebirth and growth making it the perfect time for us to focus on our health and well-being. Farmer’s Markets, anyone? And not just our own, but for all of nature. As you know, Earth Day is coming up on April 22. A whole day set aside for us to remind ourselves how precious our beautiful planet and its natural resources are.

In fact, one of the best ways we help save our planet is through diet. Research has shown that we can lower our carbon footprint by eating a plant-based diet. It takes a tremendous amount of natural resources, such as quality topsoil, valuable nutrients and clean water to raise animal products for food while only a fraction of these are needed to grow plants. Not only that, but you will be doing your body a favor as well. By focusing on a balanced diet of vegetables, fruits, whole grains, nuts and legumes, you will be filling your body with excellent nutrition.

So, when you hear the phrase “Go Green”, remember the best way to do that is to “Eat Green”! You can start with small steps such as Meatout Mondays.  Below are two website links. One is for a delicious Fava, Butternut and Couscous Bowl Recipe and the second is a Meatout Monday newsletter you can sign up to receive. You will get helpful tips such as nutrition information, vegetarian recipes and healthy products that will help you on your journey to heath, for you and the planet. Mother Nature will thank you!

 

http://www.livevegan.org/index.php/meatout-mondays/item/fava-butternut-couscous-bowl#.UzmJzKhdWSo

 

http://www.livevegan.org/meatout-mondays

 

Written by: Amy Schiller

National Nutrition Month!

Happy March!

It is National Nutrition Month!  We hope you all find ways to get involved in the community by promoting nutrition!  Here are a few things the Memphis Academy of Nutrition and Dietetics are doing this March.  Feel free to come visit us at these locations to learn more about nutrition!

  • Germantown 1/2 marathon – We will be passing out fliers at the end of the race and handing out water during the race.  Good luck to all participants!
  • Kroc Center – Nutrition information table set up from 4:30 – 7 pm on March 19th.
  • Cooper Young Farmers Market – March 29th from 9 am – 1 pm.

NNM-2014

Hope to see some of you there!!  Happy Registered Dietitian Day to all the RD’s out there on March 12!  Thank you for all you do in promoting health around Memphis!