I'll Have What She's Having

"That's me inbetween a dietitian's two favorite kinds of people- a chef and a farmer! Executive Chef Johannes of Old Edward's Inn, Highlands, NC and Farmer Lee of Chef's Garden in Ohio."

Dietitian’s Tips on Healthy Eating Out

Ever been out to dinner with a dietitian? I must confess, sometimes it can be a lesson in best practices for becoming a “high maintenance” customer reminiscent of the deli scene in the 80’s hit movie When Harry Met Sally when the character Sally, played by Meg Ryan, was very particular about her order for pie a la mode, “I’d like the pie heated, and I don’t want the ice cream on top, I want it on the side. And I’d like strawberry instead of vanilla. If not then no ice cream, just whipped cream, but only if it’s real. If it’s out of a can, then nothing. Just the pie, but then not heated.”
You’ve got to admit that Sally knew what she wanted and was very specific about the details. “I’ll have what she’s having,” as another deli customer commented in the scene. (But, as movie buffs know, not exactly in response to the pie!)

I’m a registered dietitian and attempt to eat as healthfully as possible and share guidance on the topic in this column but while dining out during the American Dietetic Association’s annual conference in Denver, I was overwhelmed with the enthusiasm of my nutrition minded colleagues as they maneuvered the menu. There were impassioned pleas for splitting entrees, sauce on the side, spinach steamed not creamed, salads sans croutons and probing questions about how much oil is brushed on the broiled fish. So, here’s a round up real life dining out advice from registered dietitians in Atlanta.
Before You Go:
“Many chain restaurants offer nutritional information on the web and many of my clients also use iPhones and can look up calorie information.” Cheryl Orlansky, RD Georgia Dietetic Association Media Spokesperson
-“I believe that “knowing our intent” is often crucial in making decisions; so I suggest to clients that they take a few seconds before they go into the restaurant to remind themselves of how they want to handle this eating out excursion. That intent can then become their mission statement for that meal. They can then leave the restaurant feeling good about themselves and their ability to stick with their intention.” Terry Hill, RD, Nutrition for Living.


For Starters:
-“Start with soups - not creamy of course! It's a great starter/appetizer that is usually low in calories. Absolute favorite is California Pizza Kitchen Split Pea and Barley Soup. It's low in fat, low in calories and loaded with fiber.” Rachel Brandeis, MS, RD, Registered Dietitian

-“When at the restaurant bar place an order for water at the same time as you are placing an order for your favorite alcoholic drink. While you have the bartender's attention include a high protein, low carbohydrate, low fat appetizer like shrimp cocktail.” Victoria Quaid Weaver MS RD Atlanta Health & Medical Center
-“Ask the wait staff to remove, or better yet, never bring to the table the ‘free foods’ such as bread and chips. You can consume hundreds of calories before you even get your main dish.” Kimberly Glenn, MS, RD, Registered Dietitian in private practice
-“Order an appetizer for your entree with a side salad to start, don't go starving!” - Molly Paulson MS, RD Registered Dietitian



On the Side:
-“Choose only one starch when dining out. If you want the bread, skip the potato, if you want the chips, skip the beans and rice.” Rachel Brandeis, MS, RD
-“Always ask questions of the wait staff. Most chefs add extra butter even when not necessary. When dining recently, I ordered the local organic string beans on the side (instead of the fries), they came drenched in butter which was all I could taste. When questioning the waiter he replied that “our chef loves to add butter to everything”! If I had only used my own healthy dining out tip! Cheryl Orlansky, RD Georgia Dietetic Association Media Representative
- “Order no ketchup or sauce (at McDonald’s) and substitute Mild or Hot Picante Sauce. I sometimes mix it with mustard.” Victoria Quaid Weaver MS RD
-“Challenge yourself to make the meal as colorful as possible by ordering fruits and vegetables.” Kortney Parman, RD, Emory School of Nursing

The Main Event:
-“Never assume grilled, baked or broiled means without butter or oil. Last week I ate at the Atlanta Hyatt Regency restaurant Avanzare. Their portion sizes were reasonable and the best part was the food was great but nothing was swimming in sauce or butter. I was surprised when my dish arrived as the presentation was beautiful and the asparagus was delicious yet not soaked in anything.” Marie Spano, MS,RD Sports Nutritionist
-“Portion sizes are wicked. Share an entree or ask the server to put half of your meal in a to- go container right away and bring you the other half to eat at the restaurant.” Carren Sellers, Registered Dietitian and Certified Diabetes Educator

I'll have what she's having !

Just wondering....about your personal food trends.

Just wondering.......

Do you find yourself leaning toward the vegetarian entrees on the menu even though you’re not a fulltime vegetarian?

Are you steering away from super salty foods?

When shopping for packaged foods do you prefer those with a short list of ingredients?

Do you still order burgers every once in a while, but insist on a really good one?

If your answers are “yes” to any of these questions then it’s possible you’re being watched by researchers who forecast food trends. Of course, there are still powerful forces driving the bus toward over-the-top indulgences such as deep fried macaroni and cheese or mile high chocolate cakes. That’s why so many Americans are still so overweight. But, on the other side of the scale (literally) there’s a strong list of consumer trends which indicate more folks are choosing healthier foods so they can be healthier, too.

Flexitarian is the new Vegetarian- Where’s the beef? Well, maybe you only eat it once a week. Some people are even calling themselves “social carnivores”- they only eat meat when they’re dining out with friends or invited to a dinner party. 2010 will see continued creativity in vegetable side dishes and vegetarian entrees as more diners choose to eat this way more often.

Naturally Good –Even though natural can mean a lot of things and it’s not always a good thing ( salmonella and snake venom are natural) consumers are getting tired of buying foods and beverages gussied up with vitamins, minerals and other nutrients that nature didn’t put there. HealthFocus International found that nearly 90% of shoppers believe it’s more important to eat food naturally rich in nutrients instead of fortified or enriched. That means cottage cheese (naturally rich in calcium) would be preferred over a cereal or fruit drinks fortified with calcium.

The Short List – more of us are buying more packaged food products with three or less ingredients listed. The goal is to keep it simple in the hopes of keeping it healthier. But, where does that leave a 15 Bean Soup Mix or a whole grain frozen pizza with two types of cheese and three kinds of vegetables on top? It’s not that simple. There’s more to consider than the number of ingredients in a recipe.

Quality over Quantity- Small plates, shared plates, mini burgers (sliders) and mini-desserts are still out in front as more diners want a variety of really great tastes without eating “the whole thing!” Wait; isn’t this the way the slim and trim French enjoy their creamy cheeses and lovely little pastries?

Healthy People, Healthy Planet – The move to add more organic produce, sustainable seafood and locally produced eggs, cheeses, breads and beers will continue to ramp up in 2010. Rather than being an add-on, these items will be front and center everyday offerings. For instance, the menu at One Midtown Kitchen in Atlanta features an entire section dedicated to Organic Produce. The winter greens are awesome right now!

Meals for Muscles and the Mind – We’re looking beyond our heart and hips for health benefits linked to good nutrition. Protein helps preserve muscle mass, especially in aging baby boomers. So, make sure you’re eating protein containing foods every day and including protein in each meal and snack. Something as simple as fresh apple slices topped with peanut butter is a good choice. Eggs are a high quality source of protein, too. But don’t live on egg whites. The nutrient choline in the egg yolk helps support the brain’s messenger service, called neurotransmitters. It’s also linked to new memory cell production. Don’t forget it!

Who Left the Salt Out? - Health authorities concerned about the link between sodium and heart disease, hypertension and strokes are calling for a big reduction in the amount of salt we consume. So, this year look for more food products made with less salt. But, the flavor’s got to come from somewhere. Executive chef Clifford Pleau, Director of Culinary Development for Seasons 52 restaurants says, “When you cut the sodium you need to add what I call ‘palate distractions’ such as the spice of chili flakes or acid in lemon juice.”

Hale to the Chef! Good news for those of us who like to dine out without filling out our waistlines. A survey of chefs’ resolutions for 2010 (conducted by the Culinary Institute of America) found that 38% of them want to “cook healthier dishes”. Let’s give them more reasons to do so by actually ordering those dishes!

Vote with your fork to drive the next healthy food trend.

Better For You Foods in 2010

Want to know who's dieting in 2010? Less of us.
Instead, the new definition of diet includes more
emphasis on choosing the foods which help us feel
better and keep cholesterol and blood pressure
numbers under control.

Add the power to boost the health of our skin, eyes, hair, nails, muscles and bones and we're really interested!

Better-for-you foods and drinks are gaining in popularity and that's why you see so many claims for health benefits on product labels.

Note: an official health claim must be approved by the FDA. But, that doesnt stop some manufacturers from putting pictures of "healthy looking" people on product packages or using words which imply health claims. So what's really better for you in 2010?

1. Organic when possible. But, just eat your vegetables!
2. Whole grains. Guess what? They serve up more than just fiber. The whole grain ( whether brown rice, wheat kernel or corn kernel) offers many more nutrients than processed grains.
3. Be a flexitarian. Even if you're not a vegetarian, you can eat like one more often. Plan meatless meals. This should increase the number and variety of needed nutrients in your diet and decrease the saturated fat and cholesterol in your diet.
4. Shake the salt habit. Your tastebuds will adjust in a few short weeks. Americans eat way too much salt. So, discover other ways to boost the flavor in foods-such as salsas, lemon and vinegars.
5. Go fish. But, choose the "good fish" which are sustainable and not riddled with pollutants.
A reliable source for seafood safety is the lists provided by the Monterey Bay Aquarium.


Back to those Too-Good-To- Be-True health claims. The Center for Science in the Public Interest is very interested in helping the FDA do a better job of being a referee in the food and health promotion arena. They've issued a report calling attention to several foods that might be promising more health than they can really deliver.
http://tinyurl.com/ybcguum

Fresh Start Diet Makeover for the New Year!

Fresh Start Diet Makeover for Year Long Healthy Weight Control –Carolyn O’Neil, MS, RD

Every season brings its own timely temptations from Super Bowl Sunday’s snacks to Fourth of July fried chicken and ribs. So why not resolve to recognize these waist widening challenges and learn to apply some slimming strategies when the landscape is fat with indulgent food choices? Research shows that the most successful dieters- those who lose weight and keep it off for the long haul- practice healthy eating and exercise habits all year long.
There’s no time like the present to make a fresh start and begin new healthier eating habits. Here are some Fresh Start Diet rules to help you lose weight and improve your health in the New Year.

F- Freshen up your food life- Keep fresh fruit and other healthy snacks such as whole grain crackers, nuts, and fresh veggies on hand at home. A handful of almonds or walnuts before heading out to eat can calm your appetite so you don’t dive into the bread basket the minute you arrive. Stock your pantry with whole grain pastas, brown rice and your fridge with non fat milk, low fat cottage cheese and yogurts. Find “thin-dulgences” to feed your cravings; such as chocolate sorbet instead of chocolate ice cream or topping broccoli with a tablespoon of grated extra sharp cheddar cheese instead a gobs of cheese sauce.

R- Recognize barriers- OK, it’s going to be tough to say ‘No’ to food favorites like chocolate fudge and fried chicken. Know your splurge foods and resolve to enjoy them in small quantities. Use a small plate to serve yourself. Research shows your mind will think it looks like a lot more food than the same amount on a large plate. If you avoid making salads because it’s too much trouble to chop up veggies, buy precut salads. Or discover the joy of prepping fresh foods with a great new kitchen knife! Sometimes the barrier preventing you from eating less is the company you keep. A study in the Journal of Consumer Research reports that when college students watched a movie and ate snacks with someone slimmer, they typically followed their thin friend’s lead when she overindulged on buttered popcorn and candies. Social cues are powerful, so recognize that it’s not just what you’re eating but who you’re eating with that can affect your overall diet.

E- Enjoy the taste of eating right – Did you know that the deviled eggs, steamed shrimp, roast beef and chicken on skewers often served at parties are all diet-friendly lean protein choices? Feel free to add low-cal flavor with mustards, horseradish, cocktail sauce and salsas. Remember that some foods are actually allies in the weight loss war. Protein packed low fat dairy foods, broth based soups, veggies, fruit and whole grains fill you up with out filling you out. Having lunch out with friends? The menu at FIGO pasta, with eight Atlanta locations, is packed with figure-friendly items including a chicken soup with fresh chopped tomatoes. Entrée salads of mixed greens, arugula or spinach can be topped with chicken, salmon or sea bass and dressed lightly with lemon vinaigrette.

S- Start new habits- Keep a list of what you’re eating and drinking for a few days. Be as specific as possible on types of foods and amounts. Don’t know what a cup of mashed potatoes looks like? Get some measuring cups out and become familiar with portion sizes. This snap shot will help you keep track of over eating and while you’re at it- write down your physical activity. Did you take the stairs instead of the escalator at the mall? That counts, too! Make sure your goals to improve health habits are specific, realistic, action-based and measurable. If you love French fries or fried chicken, instead of vowing to ban them from your diet, agree to limit eating fried foods to once a week or once a month.

H- Have a plan – Start your day with a mission to be healthy. Eat breakfast. Schedule time to take a walk or go to a yoga class. If you’re going to a pot-luck supper bring the salad or vegetable side dish to make sure there’s something healthful on the menu. If you know that Friday involves a big dinner party, eat less on Thursday and walk more on Saturday. If your work schedule requires a three hour car ride to visit a client - pack fresh fruit such as easy to peel Clementine oranges and a turkey sandwich on whole wheat for the road so you don’t have to stop at a fast food joint. Save the calories to spurge on dinner out when you reach your destination. Successful long term weight control is a balancing act.

Tis the Season for Splurging

Cookie Swap Party! Look Out These Sweet Tooths Are Serious!

This just in: University of Pittsburgh researchers observe that we eat more on weekends and during the holidays! What a surprise?! After studying two year’s worth of consumers’ eating behavior, professor of marketing J. Jeffrey Inman and colleagues found that both the quality (“This homemade fudge is fantastic!”) and quantity (“I’ll have some more homemade fudge, please!) of foods consumed during weekend and holiday meals is considerably different from regular weekdays. Inman suggests that Americans need special dietary advice for special occasion eating to help in the battle against obesity.
So today’s post serves up some smart tips on eating healthy and having a fabulous time during the holidays.

Trim the Trimmings
Go all out and deck the halls with boughs of holly, glitter, and lights, but when it comes to holiday food, accessorize with care. To shave calories, go easy when adding nuts, cheese, cream sauces, gravy, butter, and whipped cream -- additions that don't add much to the meal, but can add plenty to your waistline. Trim calories wherever you can so you can use them on the splurge foods you don’t want to miss. For instance, I ate a small salad for lunch because I knew I was going to Miller Union restaurant for dinner. Instead of steamed vegetables I savored each bite of Chef Steven Satterfield’s root vegetable gratin -deliciously rich with butter, cheese and crispy breads crumbs. And instead of saying “no” to dessert and in the spirit of holiday giving, I split the rustic apple tart and caramel-honey ice cream with a friend.

Smart Splurging-What the Diet Divas Do!

Even dietitians give the green light to enjoying holiday favorites and offer their own philosophies on navigating holiday dinner parties, traditional treats and big buffets. And guess what? There’s not one suggestion to eat celery instead of your favorite splurge. -“Start small and savor it all. The first few bites of a meal are the most enjoyable. So, start with a small portion and take time to enjoy it.” Marisa Moore, MBA, RD, President of the Georgia Dietetic Association

-“The idea of splurging in this society also smacks of guilt. When we understand that occasionally eating richer foods is part of normal eating, whether eating the foods is part of a celebration or just because we like the taste of something and want some of it, we can go with the flow, letting our bodies guide us in eating in a way that makes us feel great.” Marsha Hudnall, MS, RD, Director and Owner of Green Mountain at Fox Run, Ludlow, Vermont http://www.fitwoman.com/

-“I say splurge on a little something absolutely divine that can not be consumed in a reduced calorie version, such as the authentic Turkish Baklava that was sent to my office as a holiday gift last week. It was not in my day's "plan" and it was absolutely (eyes roll in the back of my head) incredible. I just made concessions the rest of the week to eating and exercise so that I could really enjoy it and that is the key part or else it's not worth it.” Carrie Zisman, MS, RD , http://www.edibleadvice.com/
-“Splurge on things you really, really, really love. Too often we eat things that are mediocre or even bad. How many times have you been halfway through a Christmas cookie and thought, ‘This just isn’t that good.’ Holiday buffets are frequently covered with high-calorie muck. Slice-and-bake sugar cookies with reindeer on them? Processed cheese log? Eeewww, why bother? Homemade toffee? French champagne? Now you are talking. Ask yourself, “is this worth the calories?” If so, dig in and savor it. If not, make use of that little cocktail napkin, or the friendly dog, and get rid of the offending food.” Sanna Delmonico, MS, RD, family nutrition expert, http://www.tinytummies.com/
-“A splurge does imply extravagance or decadence so acknowledge it, sit and savorAll the swaps where you leave out ingredients or downsize might actually be worse for us. Or we fill up on all the lower calorie items and end up eating what we really crave later and are too full to enjoy! Leslie Bonci, MPH, RD, Director of Sports NutritionUniversity of Pittsburgh Medical Center

- “I agree that splurging is OK. If we only eat healthy foods all the time and feel guilty when we indulge then we are not living. Life should be enjoyed. Food is a large part of our lives. It is important to indulge occasionally in order to stay on track. If you don't indulge then you are holding yourself to a standard that will probably make you fail. We should set ourselves up to succeed.” Sarah Ludmer RD, Senior Nutritionist, Del Monte Foods

-“Eating healthfully is a lifestyle, which includes permission to step outside of the ‘healthy food box.’ Coming prepared to holiday events is your key to success. Never show up starving; eat a small healthful snack prior to dining out. Peruse the offerings and after waiting a minute or two if you still really want it, then it is more than an impulsive selection. A few bites of favorite foods should be enough to satisfy you. Feeling that you are controlling your choices will help you feel good during and after the meal.” Annette Schottenfeld, MBA, RD, Nett Nutrition, Inc.

Italian Lessons in Boston's North End

Salumeria Italiana on Richmond Street Open in Boston's North End for 40 Years

Walk the streets of Boston's North End and you'll find yourself thinking you're in Italy as you pop into the tiny shops specializing in cured meats, pastas, olive oils, breads,cheeses and all of the ingredients needed to cook authentic Italian meals including the Italian wines to go with them.

On a recent trip to Boston I joined a group of fellow foodies for an afternoon adventure led by Jim Becker of Food Tours of Boston. Jim knows the North End! At each stop he greeted the shop owners by name and told us the stories of how the family owned businesses began. It was a crash course in getting to know the neighborhood and nuances of Italian culinary habits with samples along the way. First stop was V.Cirace & Son on North Street ( now run by son and daughter Jeffrey and Lisa Cirace), a treasure trove of Italian wines from aperitivo to digestivo!

Jim's lesson in Italian libations included a primer on digestive health, "Italians don't like to complain of "agita" after a big meal. So they have a long tradition of sipping 'digestivo' after-dinner drinks that settle the stomach." They are often anise based or include bitter herbal concoctions. From grappa to aperola to lemoncello to averna ...seems there are almost as many types of digestivi as there are shapes of pasta! We samples a lovely lemoncello from the Amalfi coast of Italy called Sogna de Sorrento. It was not too sweet and very lemony.

Do You Know Balsamic Basics??

Jim Becker, guide with Food Tours of Boston, poses carefully with a pricey bottle of aged balsamic vinegar from Modena, Italy. The red cap indicates it's been aged more than 12 years, the minimum number of years to be designated "aceto balsamico."

The Older the Better

There are lots of "balsamic" vinegars on the market. If they are inexensive chances are they are a mix of some balsamic and mostly red wine vinegar. OK..but not the real deal. The Reggio Emilia region of Italy designates the different ages of their balsamic vinegar (Aceto Balsamico Tradizionale di Reggio Emilia) by label color. A red label means the vinegar has been aged for at least 12 years, a silver label that the vinegar has aged for at least 18 years and a gold label that designates the vinegar has aged for 25 years or more.
The Modena region uses a different system to indicate the age of their balsamic vinegars (Aceto Balsamico Tradizionale di Modena). A cream cap means the vinegar has aged for at least 12 years and a golden cap bearing the designation extravecchio shows the vinegar has aged for 25 years or more. Some of those bottles can be priced over one thousand dollars! A little drop will be enough to add power to a drizzle of olive oil on your salad.



One if By Land, Two if By Sea

You can take the Water Taxi to tour Boston Harbor. This stop next to the Fairmont Hotel, Battery Wharf is steps away from Boston's North End and right next to the Coast Guard station. And even if you forget to pack your walking/running shoes not to worry if you're a Fairmont guest. ( Or maybe you just didn't want to check an extra bag for your fitness gear!)

The Fairmont Fit program lends guests activewear and shoes to use in the hotel's spacious fitness center. Or you can hit the Harbor Walk and do your cardio along the waterfront or up and down the streets of the quaint North End. The aromas of bread baking, rosemary, basil and garlic wafting from restaurants along the way will inspire you to walk a bit faster so you can return in time for lunch!

Compare your Adidas borrowed from Fairmont Hotel's Fairmont Fit program with the Boston Celtic's Legend Larry Bird's Basketball Shoes. Look for this bronze plaque honoring the Bird in Quincy Market.

Spunky and Scarlett

Fly with me.....