DishOnDieting

Fresh Start Diet

2012-01-27T13:00:00.000-08:00

Looking to lose weight this year? It remains one of the most popular resolutions. But research shows 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. They don’t have New Year’s diet resolutions because they don’t make big promises that are impossible to keep. For instance, if you’ve ever vowed on January 1st that “I’ll never eat ice cream again!” or “I’ll never order French fries again!” you made one of the biggest New Year’s diet mistakes -- biting off more than you can chew. Instead, set a time limit or portion limit. “I’ll only eat French fries once a month.” Or “I’ll only eat ice cream in a really small bowl.”

Whether it’s the last week of January or first day of June, there’s no time like the present for new beginnings. Here’s a simple guide to help you hit the reset button on food and fitness habits. Follow these FRESH start rules to launch a healthier new you.

Garden Fresh Flavors

F- Freshen up your food life - Think fresh fruit and veggies first. Fill up your plate with produce and go beyond the usual broccoli and green beans. Restaurant chefs are more creative than ever before with vegetable side dishes. A recent lunch at Farmstead restaurant in St. Helena, Calif. was a sensible serving of sole with lots of braised carrots and fennel lightly sauced with lemon and butter. Delicious vegetable sides at Valenza in Brookhaven include braised kale and roasted cauliflower. In veggies and grains, fiber adds good health and helps you feel full longer. So choose whole grain breads, pastas, pizza crusts and go for the brown rice instead of white. Think whole grains! The nutty flavors are palate pleasing in granola bars, cereals and your favorite shape of pasta. Sunbelt Bakery makes the best raisin and date granolas for breakfast!

R- Recognize barriers - Embrace and understand your favorite food splurges. Whether it’s chocolate cake or pasta with cheese sauce, it’s going to be tough to say ‘no’, so accept the power of 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. Crave the bubbles in soft drinks but want something healthier? Make your own at eateries by asking for club soda mixed with a splash of orange juice or pomegranate juice.

E- Enjoy the taste of eating right – Did you know that steamed shrimp, roast beef, sirloin steak, Canadian bacon, boiled eggs, barbecued chicken and roasted pork loin are all diet-friendly lean protein choices? Feel free to add low-cal flavor with mustards, horseradish, cocktail sauce, hot sauces and salsas. Get excited about the crunch of fresh vegetables in a salad, not the croutons! The green salad served at Bistro Niko in Buckhead features the peppery punch of radishes.

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. Or literally take a snap shot of meals and snacks with your phone. Research shows those who are mindful of what they eat are more successful with weight loss goals.

H- Have a plan – Eat breakfast. Schedule time to take a walk or go to that yoga class. If you’re eating out tonight, eat less at lunch and walk more tomorrow. If there’s a road trip on your schedule, pack fresh fruit and a whole grain granola bar such as the ones from Sunbelt Bakery under 150 calories per serving. Curb your hunger so you aren't tempted to stop at a fast food joint. Successful long term weight control is a balancing act.

Of diets and detox

2012-01-17T05:55:00.000-08:00

Weighty Nutrition Truths
Talk about taking one for the team!

While millions of Americans try to eat less to weigh less, a group of 25 healthy volunteers at the Pennington Biomedical Research Center in Baton Rouge agreed to pig out in the name of science by consuming nearly 1000 extra calories a day. Their mission was to help weight control researchers figure out if weight gain varies from person to person when they over-eat and how much is stored as body fat.

Did they all gain weight? Yes, they each packed on nearly eight pounds of body fat. But, the total number of pounds gained – as measured on a scale - was dependant on the percentage of protein in their meals. The group eating less protein gained less weight.

As reported in this month’s Journal of the American Medical Association eating a low protein diet (5% of calories from protein) causes the body to lose more lean body tissue compared to a normal (15% of calories from protein) or a high-protein diet (26% of calories from protein). The low-protein group gained half as much total weight as the other groups but it was due to muscle loss not because they stored less fat. In fact, Dr. George Bray, the study leader, reports that the low-protein group stored more than 90 percent of the extra calories as body fat. So, the numbers on the scale aren’t a good guide to tell you where the pounds are going.

More Protein?

Based on these new findings, there’s more reason to pay attention to protein. That doesn’t mean you have to mainline meats or protein powders. The USDA’s My Plate guidance to eat 6 to 8 ounces of protein foods a day is what’s recommended to protect your muscles. Unfortunately, research studies such as this one from Bray often get misinterpreted and misunderstood. Some may conclude eating more protein will help you lose weight; others might think limiting protein aids weight loss. Neither assumption is true. What is true is that over eating regardless of the food source leads to fat storage. No protein miracle cures, sorry.

Understanding Studies

“We get information in snippets about a study,” says Atlanata resident Robert Davis, PhD, author of Coffee is Good for You: the Truth about Diet and Nutrition Claims. “What is the whole picture? To look at a puzzle we must put all of the pieces together.” Davis’ new book debunks popular myths and points to what’s proven. He says nutrition scientists are closer to the truth now more than ever but many people are still misled by unfounded food fads such as “detox” diets. “Your body does not need to be detoxed,” says Davis referring to severely restrictive juice cleanses and regimens often including laxatives and herbal supplements. “Repeated and prolonged detox dieting can potentially lead to vitamin and mineral deficiencies, muscle breakdown and blood sugar problems.” If a “detox” plan leads to weight loss he says it’s because you’re cutting back on calories. The book includes a valuable explanation of the types of research used to study health from preliminary test tube studies to gold standard randomized clinical trials – the kind used by Bray in his weight gain research.

DishOnDieting: Time to Delve into 2012!

2012-01-02T07:49:00.000-08:00

DishOnDieting: Time to Delve into 2012!

Time to Delve into 2012!

2012-01-02T07:48:00.000-08:00

Tasty and Healthy Food Trends for the New Year

Can’t decide between a side of the down home locally grown vegetables or the international taste adventure of a Korean kimchee? Then you’re smack dab in the middle of two colliding culinary trends predicted for the New Year. We want the world, but we want to support local farmers and producers.

Chef Micah Willix of recently opened Latitude Food and Drink in Buckhead has found a way to satisfy both of those cravings. His globally inspired cuisine is a delicious mélange of flavors from the Mediterranean, Asia and South America all featuring many ingredients from around the southeast.

Chef Micah Willix with guests at Latitude

Latitude’s pan roasted Louisiana redfish is served with quinoa, tangerine and local winter squash; the freshly ground lamb and beef burger acquires an Italian accent with rosemary aioli and arugula. Willix says, “Latitude will be an opportunity for me to explore more options of different cuisines and cultures, but I still want to cook and create dishes that are simple and close to the source.”

Farmer Dave Taylor's Chefs' Garden for Old Edward's Inn

More farmers on the menu. The National Restaurant Association’s annual “What’s Hot?” menu trend survey of chefs places locally sourced meats, seafood, produce as well as alcoholic beverages in the top ten for 2012. Dietitian Joy Dubost, director of Nutrition & Healthy Living for the NRA says, “Local farms and food producers have become an important source of ingredients for chefs and restaurateurs wishing to support the members of their business community and highlight seasonal ingredients on menus.”

Nutrition plus: organic and locally grown produce often tastes the best.

World Tours- “Cooking is at a crossroads where everything collides!” according to restaurant consultant, Michael Whiteman of Baum & Whiteman. Their 12th annual menu trend prediction list says from tortillas to tarragon we still want the world on our plates, “The wilder, the better. After all, if your new car’s parts come from around the world, why shouldn’t your sandwich ingredients?”

Just a tiny taste of the spice selection at the Culinary Institute of America Napa Valley campus!

Nutrition plus: Borrowing from the world’s spice cabinet from Spanish saffron to Indian curry powders you can add flavor to food without as much salt.

Healthy Kid Stuff- Children’s menus continue to get an overhaul in 2012. Dubost says, “Nutrition - especially when it comes to children – is becoming a major focus for the nation’s nearly one million restaurants, in tune with consumers’ increasing interest in healthful eating.” The NRA’s annual convention in 2012 will feature a new Healthier Kids Fare Pavilion to showcase healthful children’s options.

Nutrition plus: The NRA’s Kids Live Well program helps restaurants develop menu items that meet specific and strict nutrition criteria.

Veggie Variety- Side dishes continue to gain gourmet steam as chefs put more effort into quality and quantity of choices. Willix’s warm beets with tarragon and smoked fingerling potatoes are show stoppers.

Nutrition plus: easier to eat your vegetables.

Gulping the Garden- Think way beyond the Bloody Mary as kitchens and bars continue to collaborate in 2012. The category of “culinary cocktails” made the NRA’s list of top trends. Mixologist Thomas Keenan at the Old Edwards Inn in Highlands, North Carolina creates refreshing blends of beet juice, broccoli, cucumber, herbs and edible flowers get a kick from vodka, tequila, rum, brandy or moonshine.

Nutrition plus: The drinks are made with vitamin and antioxidant rich fresh fruit and vegetables.

Would you like a little or a lot?

Have it Your Way- Expect an easier time asking for ‘sauce on the side.’ Mintel Research predicts more consumer control in 2012 as customized ordering systems will continue to flourish, as will greater flexibility in menu design.

Nutrition plus: Special menu requests help you control the salt, fat and calorie content of your meal. Gluten free choices more mainstream too.

Color Me Slim

2011-12-20T06:31:00.000-08:00

Deck the halls with boughs of holly, tinsel and lights. Put on sparkly holiday fashions and let your makeup glow. But when it comes to going all out enjoying the festive meals and sweet goodies of the season remember to accessorize with care. Go easy on high calorie add-ons such as nuts, cheese, cream sauces, dips, gravy, butter, sugar and whipped cream – small additions that can add up to plenty around your waistline. That dress you bought on sale back in November for a New Year’s Eve bash may not zip up as easily now. Trim calories wherever you can so you can use them on the splurge foods you don’t want to miss.

Of course, managing calorie intake isn’t a simple task and is especially challenging during the holidays. On a typical day, a person makes over 200 decisions about food. That’s according to Dr. Brian Wansink of Cornell University, author of Mindless Eating: Why We Eat More than We Think. Wansink’s research was the first to show that choosing a smaller plate during a holiday buffet, for instance, would help folks think they were eating more than they did. New research to be published in the Journal of Consumer Research reveals that even plate color can affect how much we eat – and there’s certainly plenty of color festooning holiday tables.

Wansink says, “In a groundbreaking new study we found that the color contrast between the plate and food may have a tremendous impact on how much people serve themselves.” Partygoers in the study were directed to buffets serving pasta with either tomato or Alfredo sauce and randomly given red or white plates. Participants who had low-contrast between the food and plates (red pasta on a red plate, or white pasta on a white plate) served themselves approximately 22% more than participants with high-contrast food and plates (red pasta on white plates, or white pasta on red plates). So, to help trick yourself into eating less, choose dinnerware that contrasts the color of your food. Whether on paper or china the serving size of mashed potatoes, for instance, is more obvious on bright red and green holiday plates.

Bobbie Batista, Teya Ryan and Carolyn O'Neil at Turner Reunion Holiday Party

Holiday Helpers

Where the bowls are- Don’t sit so close to the buffet table. Wansink’s study “Serve Here, Eat There” showed that leaving some distance between you and the food resulted in men eating 29% fewer and women 10% fewer calories.

Liz McDermott in Sleek Chic

Wear Something Sleek- Wearing body conscious clothes will serve as a reminder that you can't overeat advises dietitian Heather Bauer, author of “Bread is the Devil” out in January. She says, “Guys, you don't get a free pass here.”

Be Sociable- Wait at least 20 minutes before eating at an event. Bauer suggests, “Make at least one full lap around a party to greet people before starting in on the appetizers.”

Don’t Go Hungry- Consider it nutrition pre-gaming says Bauer. By eating a pre-party snack you won’t be so ravenous that hurdle past other guests to get to the parmesan artichoke cheese dip.

Give the Gift of Health - Here are a few bright ideas for last minute gifts in the

healthy eating category.

 Salad spinner- create a gift basket with olive oils, mustards and vinegars.

 Slow cooker- one of the best ways to tenderize tasty cuts of lean meat.

 Microplane grater - for zesting citrus, grating whole spices to add flavor without calories

 Specialty spices – more expensive spices like cardamom, vanilla, saffron, smoked paprika and curry powders are elegant gifts to add flavor and healthy antioxidants with no calories.

 Immersion blender – make rich and creamy textured soups and sauces from cooked vegetables without the need for much or any cream.

 Restaurant guides- a Zagat Guide for your friend’s city will help them plan what and where to eat when dining out. Whether they’re craving Beef Bourguignon or Barbecue they can find names and locations of restaurants, check out an eatery’s menu and select healthier menu options ahead of time. The latest Atlanta Zagat Guide is the 19th edition.

Fall Harvest of Fiber

2011-10-25T07:29:00.000-07:00

Chef Art Smith with gift of green tomatoes from my garden.

The menu at newly opened Southern Art in Buckhead may feature selections from the artisanal ham bar and chef Art Smith’s Buttermilk Fried Chicken, but closer inspection reveals a variety of ways to enjoy eating more fruits and vegetables, too.

Gotta show the Buttermilk Fried Chicken!

Art Smith, who has famously cooked for Oprah Winfrey and more privately lost a lot of weight and improved his own health through good nutrition, leads a culinary team serving up fiber rich side dishes such as okra, Brussels sprouts, greens, cream-less creamed corn, grilled green tomato and apple relish, roasted sweet potatoes and beets. Since the restaurant is located in the Intercontinental Hotel, Southern Art serves lunch and breakfast. A high fiber way to start the day is the Art Start which features steel cut oatmeal and fresh berries with scrambled egg whites and yogurt.

What's the fuss about fiber?
Bet you wear a seatbelt, but are you eating enough fiber to protect your health? One of the most successful recent health campaigns includes a simple phrase that conveys action and consequence- “Click or Ticket.” The power of a persuasive message is what nutrition experts hope will help change eating habits with the slogan “Fruits & Veggies- More Matters.” Increasing consumption of fruits and vegetables provides a cornucopia of health benefits from disease prevention to weight control. While a host of vitamins, minerals and other nutrients such as antioxidants are found in the produce section; fiber is a key component. The sad truth is that most Americans consume only 12 to 14 grams of fiber per day, falling far short of the recommended intake of 20 to 35 grams of fiber a day.

Where’s the Fiber?

Most fiber comes from plant foods, like beans, broccoli and oatmeal. It’s the part of the plant that your body just can’t digest, so it pretty much comes out the way it goes in, making it calorie-free. Fiber in foods helps keep you from suffering crazy highs and lows in blood sugar levels, they help lower cholesterol, prevent constipation and they may even reduce your risk of some types of cancer. While your body can’t digest fiber, the “good” bacteria that are permanent residents in your intestinal tract, feast on all that passes by. The result is a bigger, stronger bacterial force that may help keep your immune system healthy. And in keeping with our theme of a happier body, high-fiber diets slow down digestion, making you feel full longer, and delaying the munchies.

A Tale of Two Fibers

There are actually several kinds of fiber, but the two fiber groups you should make a mental note of are soluble and insoluble

Soluble Fiber: The kind of fiber in oat bran, apples and beans acts kind of like a sponge in the digestive tract and has been shown to grab onto cholesterol and take it down the line. It's also kind of filling so it helps keep your appetite in check.

Guests are greeted with veggies at Southern Art

Insoluble Fiber: The kind of fiber in the strings of celery, apple peels, asparagus, kale or in cereal or rice bran is indigestible so working as “nature’s broom” it works to sweep the intestinal tract clean. Not to risk sounding like a laxative commercial, but this kind of fiber keeps you, ah, regular.

Dishing Up Fiber

Fiber Find Grams of fiber

Lentils (1/2 cup) 8

Raspberries (1 cup) 8

Beans, pinto (1/2 cup) 6

Whole wheat pasta (1 cup) 6

100% Bran (3/4 cup) 5

Dried figs (2) 5

Roasted Soy nuts (1 oz) 5

Almonds (1 oz) 4

Broccoli (1 cup) 4

Brown rice (1 cup) 4

Dried Plums (prunes) (1/4 cup) 4

Peas, green (1/2 cup) 4

Pears (1 medium) 4

Spinach, fresh (1cup) 4

Banana (1) 3

Oatmeal, instant, plain (1 packet) 3

Strawberries (1 cup) 3

Whole wheat bread (1 slice) 3

Wild rice (1 cup) 3

Southern Art's Ham and Biscuits with Okra!

Sack Lunch Savvy for School

2011-08-30T10:43:00.000-07:00

Back to school fashions are strutting their stuff in the cafeteria, too. Brown paper bags are fading away and insulated lunch containers are taking over.

The Little Mermaid for Little Lunchers

Bento Boxes are great for kids who don't want food "to touch"

The simple sandwich is being replaced by a selection of bites presented bento box style, “It’s kind of like making your own “lunch-ables," says Sandy Nissenberg dietitian and author of Brown Bag Success: Making Healthy Lunches Your Kids Won't Trade. “You buy a plastic container and fill the compartments with fun lunch options like cherry tomatoes, cheese cubes on a kabob, turkey tortilla roll-ups, cold chicken pasta salad or mini chicken drumsticks. Add a fruit on the side, get milk at school and you’re good to go.” Nissenberg likes this mix-and-match small bites approach because it appeals to child-sized appetites and lunch periods at most schools are pretty short, “By the time a child finds a seat, talks to his friends, and finally pulls out his lunch, there may be only 15 minutes to eat. Most large lunches will probably get thrown out." Easy to peel Clementines or pre-sliced oranges and apples are more likely to be eaten than whole fruit. That’s especially true for kids with loose teeth or braces.

Kids don't know the half of it.....half should be fruit/veggies.

My Lunch MyPlate

Whether the cafeteria bound container is festooned with Hello Kitty, Justin Bieber or the Atlanta Falcons’ logo – what’s inside matters to child nutrition experts. The new USDA My Plate nutrition icon indicates one half of a healthy plate should be filled with fruit and vegetables, with the two other quarters occupied by a lean protein and a whole grain starch. To complete the meal -on the side of MyPlate is a cup of milk. This same food philosophy can be used to fill a lunch box. How do you get beyond the usual carrots and celery sticks solution? Liz Weiss, dietitian and co-author of No Whine With Dinner suggests mixing in chickpeas and blanched broccoli florets to pasta salads and add variety to veggie snack offerings, “Cucumber wheels, red or orange bell pepper strips, sugar snap peas or snow pea pods. Add some Ranch or other dressing like hummus for dipping because the oil in these dips actually helps kids absorb more nutrients from the veggies.”

What about the teens and ‘tweens easily distracted by the lunch time social hour? That table of ‘gossip girls’ busy checking out the handsome new boy don’t want to be seen gobbling a big sandwich like a hungry ranch hand. The new breed of whole grain sandwich or bagel ‘thins’ might be a better fit with 100 calories and 5 grams of fiber. For something sweet yet figure-friendly they may prefer to daintily dip grapes, strawberries or pineapple chunks into protein packed Greek yogurt.

Food Safety Patrol

Thrown in a locker, stuffed in a backpack or stashed under a desk for several hours, sandwiches and other lunch foods can linger in the bacteria friendly room temperature “danger zone” between 40 and 140 degrees for too long. Researchers at the University of Texas in Austin found that 95% of packed lunches in a recent study were at an unsafe temperature. That’s why insulated lunch bags and boxes- many with a space to add an ice pack- get an “A” from food safety experts. Dietitian Jo-Ann Heslin author of the nutrition counter series for Pocket Books suggests you start thinking ‘cool’ the night before, “If you pack lunch in the morning, chill the lunchbox in the refrigerator overnight. If you pack lunch at night, put the food in the lunchbox and refrigerate both overnight. This helps keep all foods cooler longer.” A thermos can keep hot soups hot but it can keep salads cool, too so they’re still crisp and cold at lunch time. Note: Perishable foods can sit in the danger zone for up to 2 hours before the lunch becomes risky.

Some lunch bags are built to carry cold packs

Something Extra.

Since fast food restaurants succeed in attracting attention to their childrens’menus with toys and prizes perhaps two can play at this game. Nissenberg suggests, “Don't forget to add a character napkin for fun or maybe an inspiring note or fun message. It will bring along a smile during lunch.”

Savor Steaks South America Style

2011-07-26T09:43:00.000-07:00

La Cabrera parilla in Palermo Hollywood section of BA.

I’ve got Argentina on the mind this week. My daughter Katie just began a four month stay in Buenos Aires for a university program focused on Spanish and international business. Hopefully she’ll return fluent in the language and learn lots about a culture famous for tango and fabulous steaks. At 20 she’s old enough to legally enjoy Argentina’s signature red wine, Malbec, too. (At least while she’s living there!)

Another reminder of Argentine cuisine arrived in a newsletter from dietitian colleagues who are members of the Food and Culinary Practice Group of the American Dietetic Association. Paula Tsufis wrote about the groups’ trip to sample South American food customs such as ‘asado’, Argentina’s traditional barbecue of meats and empanadas as she described, “Turnovers filled with a mixture of ground meat cooked with onions, olives and raisins.”

Steaks are meant for sharing; condiments are inspiring.
La Cabrera parilla in BA.

Argentines eat 160 pounds of beef per capita, and their tender, deeply flavored grass-fed beef (typically charred on an open fire called a parilla) is considered among the best in the world. During a visit to Buenos Aires a couple of years ago, I really liked that steaks were sliced to share and served with lots of different savory condiments such as pickled onions and chimichurri sauces made with olive oil, vinegar, finely chopped parsley, onion, garlic and herbs. When you add that kind of punch to the parilla plate you don’t need a Texas-sized steak hanging off the plate, as you see in a lot of U.S. steak houses. In Argentina the expertly seasoned and grilled cuts of beef, lamb or pork may be center stage, but interesting salads, such as hearts of palm with tomato, onion and green olives grace the tables, too. In Argentina the dining style is more European, with smaller portions, and the pace is slow and easy. The feel and flavors of Argentina, as well as other Latin cuisines, are a specialty at Pura Vida Tapas & Bar in the Poncey-Highlands neighborhood. Puerto Rican born chef Hector Santiago’s menu celebrates the cuisines of South and Central America. He grills hangar steak “parilla” style on a charcoal grill and serves with an Argentine inspired house made chimichurri sauce.

Steak Places Can Be Healthy

Believe it or not, steak restaurants in the U.S. can be among the easiest places to find a healthy meal. You get to pick the size of your steak so portion control is built into the menu options. There are usually delicious salads to choose from and most side dishes are served a la carte so you can order steamed broccoli without the cheese sauce. Just don’t count that huge stack of onion rings as a vegetable serving.

While heavily marbled steaks have been prized in the past, there’s a move at modern steak houses to serve leaner cuts of beef such as tenderloin and sirloin and to prepare them with health conscious steak lovers in mind. Executive chef Ian Winslade of Murphy’s Restaurant has added a grilled strip steak to the menu served with a tangy sesame mustard sauce and sliced Portobello mushrooms. Owner Tom Murphy notes that since many customers eat at the Virginia Highlands restaurant multiple times a week - for lunch and dinner - there’s an emphasis on taste and health. Strip steaks are among the 29 cuts of beef considered “lean” which by the official USDA definition which is: less than 10g total fat and less than 95mg cholesterol per 3.5 oz. serving. Another nutrition note: lean beef provides needed nutrients such as iron, zinc, vitamin B-12, vitamin B-6, riboflavin and of course protein. Even The Capital Grille in Buckhead, known for big steaks, big martinis and big red wines is lightening up for summer. Lunch guests can mix-and-match three choices from nine small plate offerings including mini-beef tenderloin sandwiches.

Choose Steak Accessories Wisely

Hearts of palm and tomato salad at parilla in BA.

Saddle Up:

Sliced tomatoes-add a sprinkle of salt and grind or two from the pepper mill

Coleslaw- ask for your cabbage lightly tossed with the slaw dressing.

Baked potato-whether white or sweet, a half is usually the right size portion since steak places buy huge spuds.

Steamed Vegetables- a squeeze of fresh lemon is all you need.

Sautéed Spinach and mushrooms – ask the kitchen to go light on the butter or oil

Steak sauce- no fat, 15 calories per tablespoon.

Chimichurri sauce- olive oil based, 50 calories per tablespoon.

"Steer" Clear:

Mashed potatoes- some recipes are so high in fat they’re more like potato ice cream!

Potato au gratin – any food followed by “au gratin” means it’s loaded with cheese.

Creamed Spinach- rich tasting for a reason; heavy cream and butter often involved.

Onion rings-deep fat fried and the size of CD case. Share an order per table.

Béarnaise / Hollandaise- cream and butter based, 70 calories per tablespoon.

Selection of wines at Buenos Aires Airport is Excellente!

Argentina here I come! I'll be back in October 2011!

Follow that food truck!

2011-07-19T07:29:00.000-07:00

Follow that food truck. Whether it’s up the street, over at the farmer’s market or on Twitter and Facebook there’s a bumper crop of cooks serving meals from mobile kitchens this summer. Greg Smith, president of the Atlanta Street Food Coalition, “It’s like we had pressure on the dam and it burst. It started with King of Pops carts and the Yumbii truck and now we’ve got at least ten trucks fully permitted by the health department.” A far cry from the neighborhood ‘ice cream man’ and hot dog stands; the food truck scene represents a wide range of ethnic and gourmet offerings. From Yumbii’s Asian rib-eye tacos and Tilapia tacos with Korean BBQ sauce to W.O.W truck’s arepas -Venezuelan corn cakes filled with beef, chicken or pork- food trucks serve an impressive variety of quality vittles at affordable prices. Even popsicles get a culinary upgrade. Steven Carse’s King of Pops with carts working the streets of Athens, Atlanta, Asheville and Charleston offers frozen flavors such as chocolate sea salt, strawberry rhubarb and banana pudding.
Karen Bremer executive director of The Georgia Restaurant Association applauds the creativity and diversity food trucks bring to the Atlanta food scene, “It has really blossomed and it’s a great way for consumers to try something new and food trucks allow the opportunity to try on new concepts before making the significant investment required for a "bricks and motor" restaurant.”
A survey out this week by the market research firm Technomic, Inc found that 91 percent of folks familiar with food trucks say the trend is here to stay. The biggest reason non-users of food trucks cited for not frequenting a mobile cart was hesitation over buying food from a vehicle. Certainly food safety and proper permitting is a big concern, “Everyone’s required to operate out of a commercial kitchen,” explains Smith who adds that area municipalities haven’t exactly made it easy for food truck owners to roll into their new businesses easily, “It’s extra complicated in the metro Atlanta area because we have so many municipalities with different methods of interpreting the health code. The City of Atlanta and the Fulton County Health Department are the ones we have worked with since we started. Marietta is taking initial steps to permit food trucks now.”

Smith who is an attorney specializing in the restaurant industry and other small businesses says the Atlanta Street Food Coalition aims to be the ‘Good Housekeeping Seal of Approval’ for food trucks, “My goal is to get everyone permitted for membership so consumers can recognize a brand they trust.”
Bremer focuses on food safety too, “As long as food trucks work collaboratively with our public health officials to insure safe food handling practices, we support this dynamic and emerging segment of our industry.”

Where do you find food trucks?
While many food trucks advertise daily locations – from office complexes to city parks- on their websites there’s an emerging trend in Atlanta to create food truck “pods” or gatherings of multiple mobile kitchens. You can find food trucks in Midtown on Mondays and Thursdays at the Woodruff Arts Center, Atlantic Station on Fridays and Thursday evenings at the Buckhead Theatre. Jenny Levison of Souper Jenny restaurant in Buckhead loads up her brightly colored "Incredible Flying Soupmobile" with soups, salads and sandwiches and takes her show on the road to food truck events, "It's entertaining and you can get all kinds of people to sample lots of food in one place."
Not surprisingly, the Technomic survey found that location is vital to the success of food trucks, as more than half of consumers “just happen upon them.” Facebook and Twitter are key ingredients for marketing these mobile restaurants because 84 percent of heavy social media users visit food trucks once a week. “I think it’s really cool,” says Smith “It brings people out and really taps into the power of community in Atlanta.” And the vibrant food truck scene is apparently not only focused on sharing good food at fair prices it’s a community that cares about customers in many ways. On King of Pops’ Facebook page this week a message, “If you or someone you know drives a burgundy xterra and lost your sunglasses this morning I have them at the corner til 730 or so.”

Attack of the Killer Tomatoes!

2011-07-11T12:18:00.000-07:00

A sure sign of summer is a menu populated with plenty of fresh tomatoes. Red, green, orange, yellow, purple, gold or even black – beautiful tomatoes are the culinary stars of the season. “We are getting all kinds of assorted heirloom tomatoes right now from Woodland Gardens,” says Ford Fry, executive chef of JCT Kitchen and soon to open No. 246 in Decatur, “There are wonderful cherry tomato varieties too like black cherry tomatoes and watermelon looking tomatoes and Black Crème tomatoes!”
Fry’s enthusiasm for all-things-tomato and his support of local farmers led to the creation of The Attack of the Killer Tomato Festival. The third annual event kicks off Sunday, July 17 at JCT Kitchen & Bar at 1pm to benefit Georgia Organics (www.georgiaorganics.org). “I hear people are going to dress up like tomatoes this year. We have thirty five chefs competing in this crazy, quirky food festival and they want to win.” Last year, Aria executive chef Gerry Klaskala won with a simple grilled cheese and tomato sandwich. JCT’s chef de cuisine, Brian Horn, made a memorable Tomato Jelly Donut filled with tomato jam and bacon flavored mayonnaise. Executive chef Kevin Gillespie of Woodfire Grill created a tomato ice cream sandwich. Fry says “This year we’re doing an heirloom tomato Monte Cristo sandwich and you can count on us using the bacon mayo again.”
“It’s a day that truly showcases the sheer diversity of an ingredient,” says Executive chef Ron Eyester of Rosebud Restaurant, “I’m especially impressed with what the mixologists do with tomatoes.” Way beyond Bloody Mary’s, the creative libations last year included Bacchanalia’s tomato moonshine poured over shaved ice served with sweet condensed buttermilk. Eyester reveals his entry ideas for this Sunday’s festival competition, “We are working on a tomato lemonade beverage and a chilled tomato soup that will spoof the classic Bloody Mary.”

Tomatoes on the Menu
Ford Fry, JCT Kitchen & Bar and No. 246 :
“Tomatoes are one of the only vegetables that need nothing other than salt to make them sing. The tomato will carry all of the other flavors very well and enhance grilled fish, scallops and fresh pasta. Tomatoes are naturally acidic. Acid tends to enhance other natural flavors. A really light dish we’re doing for summer is tomato broth with tortellini and cherry tomatoes and freshly shaved parmesan.”
Ron Eyester, Rosebud Restaurant:
“I’m like a little kid and get so excited when tomatoes are in season. This year I love the sweet amber colored Sungold tomatoes from Crystal Organics farm.” Rosebud’s special Benton Bacon dinner this Thursday night may be a salute to Allan Benton’s celebrated pork products but Eyester says, “I’m just as excited about the local cherry tomatoes in the Cornbread Panzanella salad on the evening’s menu.”
How about those tomatoes? (Nutritionally speaking)
A Medium Tomato
Very Low Calorie/No fat- 35 calories
Vitamin A (20 % of daily needs) - needed for healthy skin and vision.
Vitamin C (57 % of daily needs) - needed for healthy immune system and skin.
1.5 grams Fiber (about the same as slice of whole wheat bread)
Potassium- 300 milligrams (good source) –needed for heart health, blood pressure control. .
Lycopene- excellent course of lycopene, an antioxidant plant nutrient linked to reduced rates of cancer, strong evidence linking tomatoes and diet rich in vegetables to reduced risk of heart disease.
Take Two Bowls of Gazpacho- A Tufts University study published in the Journal of Nutrition shows that daily consumption of two bowls of gazpacho for two weeks significantly increased blood levels of vitamin C and decreased biomarkers of stress and inflammation.

www.jctkitchen.com

Veggies Culinary Stars in Aspen

2011-06-20T12:55:00.000-07:00

What happened to the foie gras and caviar?

It seems top chefs are excited about vegetables. Three days of cooking seminars and wine tastings at the 29th annual Food & Wine Classic in Aspen - one of the world’s most exclusive and star chef studded culinary events in the world - enthusiastically embraced the beauty and benefits of Brussels sprouts, tomatoes, zucchini and kale.

Jose Andres, chef, cookbook author and owner of celebrated restaurants in Washington, DC’s including Jaleo and Zaytinya put his passion for cooking produce right up front with a seminar titled, “Sexy Vegetables.” Andres, known for his love of Spanish cuisine, zealously addressed a packed ballroom of enthusiastic foodie fans at Aspen’s St. Regis Hotel and expertly prepared eight vegetable dishes in under an hour including a radish and grapefruit salad with shrimp, watermelon and tomato skewers with a sherry vinaigrette, cucumber and tomato gazpacho with Spanish sherry and Brussels sprouts tapas with green apples and grapes. “Most people cook Brussels sprouts too long for 20 to 30 minutes,” Andres admonished, “Are we nuts? It should be two to three to four minutes! Don’t over cook them; it releases the sulfur smell and that is not sexy!”

Risotto for All Seasons

Sustainability expert and Connecticut chef Michel Nischan who is a culinary consultant to Atlanta’s Terrace Restaurant in the Ellis Hotel presented four risotto recipes –one for each season’s harvest of vegetables- featuring ancient grains called faro and spelt. Nischan, whose restaurant Dressing Room is known for local and organic menu items, centered on the health and taste advantages of eating with the seasons. He shared his definition of sustainability, “It means you give as much back to the earth as you take. For instance, composting leftover vegetable peelings creates more soil to plant more vegetables.”

Drink Your Salad

Andres, who was named 2011 James Beard Award Outstanding Chef, certainly knows about quality but he credits his recent 25 pound weight loss to focusing on quantity, “It’s really about the calories. Learning how much you personally should be eating.” Filling half your plate with vegetables and fruit is the latest diet advice from nutrition experts as illustrated by the USDA’s new My Plate icon. Filling your glass works too as Andres said about his gazpacho recipe, “You don’t eat the salad, you drink the salad!”

Aspen’s summer time vibe is lively with folks headed out hiking, biking, river rafting and fly fishing. The beauty of the wild flowers and Aspen trees spills over into the city’s cuisine. At The Little Nell Hotel, an epicenter for those devoted to dining, Montagna’s menu features great steaks and fabulous fresh fish but vegetables seem to rank just as high in the kitchen. A salad of greens, sliced radishes, fava beans and thin asparagus was so fresh it nearly leapt off the plate.

Wine with Vegetables

“Times they are a changing,” remarked registered dietitian Ashley Koff who noted that one of the Food & Wine Magazine’s Best New Chefs Joshua Skenes of Saison in San Francisco chose to feature a vegetarian dish of cauliflower and sea lettuce, “It was clear that the days of all animal all day are a thing of the past. As for what wines go best with your veggies, wine writer Mark Oldman helped me choose a delicious Spanish Rueda - the new "it" wine he said." More than five thousand food and wine lovers converge to sample the best vintages and victuals each June in Aspen.

Isn't That Jacques Pepin?

It’s a weekend where the majestic scenery of the Colorado Rockies is closely matched by culinary icon sightings. Jacques Pepin having lunch at Ajax Tavern with Atlanta chef and recent Bravo Top Chef winner Richard Blais. (Try the truffle fries!)

The French Laundry’s chef Thomas Keller having dinner at Aspen’s chic Cache Cache restaurant with chef Daniel Boulud of New York. My favorite food memory of the weekend- enjoying a grilled vegetable salad of marinated artichokes, butternut squash, Portobello mushrooms with arugula and chards of parmesan cheese at Campo de Fiori with Atlanta friends including winemaker Rob Mondavi and his wife Lydia of 29 Cosmetics. Taste, health, beauty and good fun. All that and plenty of vegetables being celebrated in Aspen this summer.

Marvelous Marche Region of Italy

2011-06-14T07:15:00.001-07:00

Let the love of all things Italian continue........ Under the Marche Sun.

You've probably been to Rome, Florence and Venice. And perhaps you've also toured the Amalfi Coast or walked the cliffs of the Cinque Terra. But, chances are you haven't visited the Marche region on the east coast of Italy. The lavendar scented view above is taken from the lovely Hotel Emelia in Portonovo perched high above the Adriatic Sea.

Marche is a region brimming with culture, beauty, art, cuisine, wine and people who greet you with an attitude, "We've been waiting for you!" What the towns and villages of Marche do not have are crowded streets or long lines to get into museums and historic sights.

From stone country houses such as Locanda ca' Andreana offering a dream sequence of farm fresh lunches to elegant evenings inspired by top Italian designs at Symposium restaurant ......... the Marche is yours to discover.

More to come.....ciao for now.

Summer Slimmer Menu Tips

2011-05-31T11:22:00.000-07:00

As summer’s heat moves in, it’s time for casual dress and laid-back dinners on the patio or porch. Foods lighten up, too, with a new crop of restaurant menus featuring more salads, grilled entrees, cold soups, frozen drinks and fruit for dessert.
The heat drives more diners to cool down with cold foods, and summer’s skin-baring fashions increase demand for waistline-friendly dishes and drinks.
Many restaurant salads aren’t the summer slimmers they may seem. Dietitian Jo Lichten, author of “Dining Lean — How to Eat Healthy When You’re Not at Home” (Nutrifit Publishing, 2007, www.drjo.com), says take a good look at what is tossed into entree salads. “If you’re eating salads just to cut calories, stop and do the math. When you pile on the cheese, fried chicken, croutons, taco chips and salad dressing, you’ve probably eaten more calories than a large burger and fries.”
Remember that the principal ingredients in a salad are supposed to be fresh, raw vegetables, which are low in calories and a good source of fiber to keep you feeling full. Pick veggies in lots of different colors to contribute a wide variety of nutrients to your diet. The fluid in fruits and vegetables helps keep you hydrated in the summer heat. Add a total of 3 to 4 ounces of lean proteins such as boiled egg, grilled chicken or steak, steamed shrimp, seared tuna or deli-sliced roast beef, turkey or ham. Accessorize with a few nuts or small amount of grated Parmesan or crumbled goat cheese.

Summer menu tips

Look for menus that take advantage of summer’s bountiful harvest of low-calorie, nutrient-rich produce, including tomatoes, cucumbers, arugula, spinach, sweet onions, peaches, basil, strawberries and all kinds of other berries. Did you know that the vitamin C in produce is essential for building collagen for healthy skin? But don’t forget the sunscreen.

Don’t be fooled by the fire. Grilled meats and fish are often slathered with butter or oil, so request that your order be brushed lightly with oil. Enjoy steak sauce and barbecue sauce — most brands have fewer than 20 calories per tablespoon. The “fire” in Mexican or Thai foods, from fresh chiles used in recipes, comes from the powerful antioxidant compound called capsaicin. Research shows it actually boosts the metabolic rate a bit, so it may help you burn a few more calories. If it’s so hot it makes you sweat, you’ve found a dish to help cool your body in the summer heat.

Avoid cream-based cold soups, and go for bowls chock-full of vegetables such as gazpacho. Fruit soups, from melon to strawberry, are delicious and nutritious summer menu additions, too.

Instead of ice cream, you’ll save hundreds of calories per serving by choosing sorbets made with fresh fruit or frozen confections made with low-fat or nonfat milk. Some frozen yogurt outlets make their products with skim milk, so there are zero grams of fat per serving. But watch out for empty calories in frozen ices, slushes and frozen “fruit” drinks made from colored, flavored sugar water. They may be nonfat, but they are pure sugar and offer no nutritional value. Watch those road trip treats: A 40-ounce fruit-flavored frozen slush drink at a convenience store can contain up to 500 calories. Look for frozen fruit pops made with frozen fruit. Some of the best are popsiclesfrozen pops made by King of Pops and sold via street carts at area farmers markets. Grapefruit mint, strawberry lemonade and coconut lemongrass are three of King of Pops’ most popular flavors.

Cocktail calorie cautions: Pina coladas may be popular poolside, but Lichten cautions that these high-calorie cocktails don’t belong anywhere near a bikini. “Instead of a pina colada, margarita or daiquiri [at 350-400 calories per 8 ounces], choose a light beer or wine spritzer [100 calories per 12 ounces] or wine, sangria, or a rum and diet cola [80 calories per 4 ounces].” For less than 100 calories per 8 ounces, choose a summer cocktail of vodka and soda with a spritz of fruit juice. Increasingly more available are the new “skinny” mixers for margaritas made with noncaloric sweeteners such as Splenda or stevia. Margarita mixes, often super-sugary slurries that make for a soft drink-type beverage, are on the outs. In favor, por favor, are bar mixes made with fresh-squeezed lime juice and a hint of artificial sweetener to add a little sweet to the sour.

Brides-to-be vow to trim down for big day

2011-05-25T11:02:00.000-07:00

Here comes the bride and chances are she’s been on a diet. Whether it’s a wedding in June or January, losing weight before walking down the aisle is a top priority for over 80 percent of brides-to-be, according to a Fitness magazine poll of 1,000 women.

“Everyone will be looking at her that day and she is striving to be the perfect bride,” said bridal stylist Jessica Hancock of Winnie Couture in Buckhead. She advises even the most enthusiastic dieters to be cautious when choosing the size of their wedding dress.

“Since gowns have to be ordered six months in advance, brides do not have the option of waiting until they are at their ideal weight," Hancock said. "We always recommend brides order the size they are at the time of measuring. We never recommend ordering smaller. It is too risky. You can always take a dress in to fit your body, but a dress cannot always be let out.”

A six-month or often a year-long time line to plan for the big day offers plenty of time to lose weight gradually and safely.

“This is a highly motivated group. But I recommend brides-to-be make a vow to lose on average a pound a week,” said dietitian Robyn Flipse, author of "The Wedding Dress Diet." “Unrealistic goals and crash diets make for tired brides who are dehydrated with wrinkled skin and dull lifeless hair. You want to look beautiful in those photos, right?”

Flipse, whose book was published ten years ago, says it’s been rediscovered in the wake of the world’s attention to Britain’s Royal Wedding.

“I have to thank Kate Middleton for getting married," she said. "There’s brand new enthusiasm for the book and I owe it all to Kate.”

Pre-wedding weight plan

The book is cleverly laid out as a course in good nutrition and good sense, specifically designed with a bride’s weight goals and the unique challenges she’ll face along the way to her final fitting.

“There are often many functions thrown in a bride and groom’s honor from luncheons to showers to surprise parties," Flipse said. "What if you were going to work out and all of a sudden, ‘Surprise!’ It’s hard to stick to a fitness schedule.”

To help navigate a party buffet, Flipse recommends using a small sized plate, choosing a lean protein such beef tenderloin and filling the rest of the plate with veggies and one serving of a whole grain food such as a small whole wheat roll. She cautions brides not to starve themselves.

“It will only backfire on you and you’ll eat more later," she said. "And if you make sure to include a lean protein choice at breakfast, lunch and dinner, you won’t feel hungry so you can avoid unplanned snack attacks. Beef isn’t just for boys. It gives brides protein, iron, zinc and other nutrients needed to stay strong during this often pretty stressful time.”

In sickness and in health

While the first focus may be the fit of the dress, dietitian Ashley Koff, who is a consultant for the CW network show "Shedding for the Wedding," said, “It was a rare bride who only had her eyes on the wedding day. They were focused on this as the time to make life changes so that their new life with their partner would be a healthy one.”

Flipse said, “The difference between a decade ago and now is that brides and grooms are both focused on fitness and setting up a healthy kitchen. It’s their food world, not a his-or-her diet thing. They’re both doing the cooking and shopping and making decisions together such as, ‘Will we eat organic? How will we feed our kids?’ Planning their new life together means planning food and fitness goals too.”

Wedding diet planners

The perfect dress: Size doesn’t matter as much as a proper fit and style. “Once they try on gowns, they sometimes realize what they want is not always what looks best,” said Hancock. “The bridal stylists become close with our brides and they usually share with us what part of their body they are worried about. We are then able to give them recommendations to make them look and feel their best.”

Tailoring Tip: Hancock said, “Brides do not realize that five pounds will not make a difference in the fit of the gown. A significant amount of weight needs to be lost in order to downsize one or two sizes.”

Showtime!: The day of the wedding is like the opening of a Broadway show, said Flipse. “You don’t want to come down with a cold," she said. "Eating a variety of healthy foods not only helps you reach your fitness goals. It keeps your immune system running strong.”

Lose five pounds fast: Flipse said women often overlook the instant streamlining effect good posture can have on a figure. “Hold your head high, your stomach in and walk with confidence," she said. "It elongates the torso.” Of course, this tip works for the bridesmaids, the mother of the bride, the mother of the groom and wedding guests as well. Didn’t Kate Middleton’s posture-perfect mother, Carole, look absolutely smashing, too?

Find this article at:
http://www.accessatlanta.com/atlanta-restaurants-food/eating-out-the-wedding-955332.html

Farm Fresh Salmon from Norway

2011-05-16T08:25:00.001-07:00

There’s more than one fish in the sea.
And increasingly today, a lot of those fish are swimming around under the watchful eyes of fish farmers. During a recent trip to Norway, I had the opportunity to visit a salmon farm in the middle of a clear, cold fjord near historic cobble stoned city of Stavanger. Since my philosophy for choosing the best foods to eat for taste and health is ‘the more you know, the more you can eat’ I was interested in learning more about the risks and benefits of fish raised in captivity; especially since so many people today are asking the question, “Should I buy farm raised fish?” The answer simply put - it depends on the farm.

Fish Farming’s Not New

First let’s go back in time to ancient Hawaii -more than 1,000 years ago- when Polynesian settlers raised fish and shellfish in stone ponds built next to the sea. They fed the fish and managed water quality with moveable gates to allow the flow of the tides.
So there’s nothing new fangled about fish farming, but the science of aquaculture has come a long way.
Before my trip via speed boat across the Norwegian fjord to a floating platform overlooking salmon leaping energetically in their protected circular pens; I visited the The National Institute of Nutrition and Seafood Research in Bergen. Scientists here conduct research to provide advice on health and safety aspects of seafood both wild and farmed; as well as the health of the environment. An important focus is nutrition - both for developing feed composition for the fish and tailoring seafood products to optimize nutritional value for consumers who eat them. The connection between feed and fish quality is strong. “We call it ‘fish in - fish out’” explained Harald Sveier a specialist in aquaculture health for The Leroy Seafood Group, “The feed we use can impact the levels of omega 3 fats in the fish as well as other beneficial nutrients such as protein, vitamins and minerals.” Currently fish oils are mixed into grain based feed to provide the punch that boosts heart healthy omega 3 content in farm raised salmon (often much higher than wild salmon). But, Sveier predicts a shortage of fish oils in the future with the global demand created by an increase in fish farming, “That’s why we’re researching the use of plant based omega 3 oils such as rapeseed oil. It’s still an excellent source.”
Room to Jump and Swim
A key ingredient in growing healthy fish is healthy water. Norwegian regulations require that fish farmers prevent over crowding for the health of fish and fjord. Unlike many fish farm operations in Asia which Sveier described as “horrible”; it appears there’s plenty of room for Norwegian salmon to swim because the concentration of fish per confined area of water is kept at 2 ½ %. Aquaculture technicians on the Leroy platform I visited monitored computer screens that keep track of the oxygenation of the water in each pen and showed an underwater camera view of the salmon swimming around. “If the fish are happy they will grow faster,” says Sveier, “and because we’re using these practices today the fish are healthier so we don’t have to use antibiotics.” One sizable threat to farm raised salmon is the tiny sea louse which attaches to the fish’s skin and saps its strength. Norwegian fish farming operations, such as Leroy, are fighting back with a natural solution by introducing little fish that eat the sea lice and effectively clean off the salmon.

Fjord to Fork

Salmon from Norway may not be labeled with the country of origin. Often you’ll see “Atlantic Salmon” on restaurant menus or on supermarket signs indicating it could be from Norway, Canada or other north Atlantic nations. But it could also be from Chile, where salmon farming is big business, too. Chef Scott Gambone, Food and Beverage Manager for the Ritz-Carlton, Reynolds Plantation says, “Just as we tell guests the name of the farms where our fresh produce is grown; it would be good to be more specific about the waters the fish came from.” Fish farmers in Norway, proud of their carefully tended crops, would like to see ‘ocean to table’ join the ‘farm to table’ movement, too.

Chocolate Milk Makeovers

2011-04-25T10:11:00.000-07:00

Whether it’s chocolate milk on a school lunch menu or fruit flavored yogurt eaten during a coffee break, there’s something you might not know about the grams of sugar listed on the Nutrition Facts label of dairy products. The total number of grams includes the amount of the naturally occurring milk sugar called lactose. (By the way, the “-ose” ending on words in the nutrition world let’s you know this compound is a type of sugar such as lactose, sucrose, glucose or fructose.)
For instance, when you see that an 8 ounce glass of chocolate milk contains 27 grams of total sugar consider that 12 grams of this comes from the naturally occurring milk sugar lactose; leaving 15 grams or about 60 calories worth from sucrose added to sweeten the milk. The problem is that the Nutrition Facts label doesn’t require “added sugars” be revealed separately. The same goes for fruit flavored yogurts; the sugar content listed is a total of added sugars from the fruit preserves and the lactose in the milk used to make the yogurt.
Chocolate Milk Makeovers
Because of concerns about consumption of sugar, “We do get parents who say get rid of flavored milk” says registered dietitian Marilyn Yon, Compliance Specialist with Georgia’s School Nutrition Program, “but we don’t want to throw the baby out with the bathwater.” Yon shares nutrition research with parents that shows compared to kids who drink plain milk, children who drink flavored milk consume more milk overall and fewer soft drinks and sweetened fruit drinks. They also get more calcium, vitamin D and potassium.”

Nationwide, chocolate milk producers today are working to lower the amount of added sugars as well as introducing fat free versions to lower calories and improve the overall nutrition profile of chocolate milk, especially for school food service. California milk processors make fat-free chocolate milk for schools with only 10 grams of added sugars per cup. Yon says Georgia will introduce the slimmed down, lower sugar recipe for flavored milks starting in August for the next school year, “We’re previewing a new flavored milk made by Mayfield Dairy that is fat free and the sugar content has been lowered from 25 grams to 22 grams with 10 grams of added sugars. We’re hoping other smaller milk providers will follow statewide.”
But, will kids drink it? Rachel K. Johnson, Ph.D., R.D., Professor of Nutrition at the University of Vermont and member of the President's Council on Fitness, Sports and Nutrition Science Board, tested children’s acceptance of lower-calorie flavored milks. Johnson shares, “We measured children’s actual consumption of traditional flavored milk and compared it with children consuming lower-calorie flavored milk and found there was no difference in how much milk the kids drank. The children in our study accepted the “healthier” milk.”
The White House Task Force on Childhood Obesity detailed 70 recommendations to eradicate childhood obesity within the next two generations. One of them aimed at food service providers advises “Be Creative. Host a kids’ tasting event … and let kids guide you in developing new items that are tasty and appealing.” I bet they’ll choose the chocolate milk, even if it is lower in fat and sugar.

Low Carb to Low Carbon-Catering to Your Health

2011-04-13T08:12:00.000-07:00

Vegetarian, gluten-free, low-carb, high-protein and pleas to “keep it light.”

Do these sound like special diet requests from health-conscious restaurant patrons? Well, you got the patron part right. But these are increasingly common comments from clients who work with professional caterers to plan a party or meals for business meetings.

Lance Hagen, sous chef for A Legendary Event, one of Atlanta’s most popular and busiest catering companies, says, “We certainly don’t see a lot of call for classic French dining these days. Our customers want menus designed around healthier world cuisines such as Asian and Mediterranean.”

And forget the "rubber chicken circuit" of disappointing banquet meals. From corporate events to weddings, caterers are expected to deliver restaurant-quality meals, from a really good restaurant.

For instance, chicken entrees on A Legendary Event’s catering menus change with the season, such as spring's pan-seared organic herb marinated chicken breast with fava beans, roasted yellow peppers and a rainbow of mixed microgreens.

Hagen says, “We like to showcase produce from Southern regional farms. I like to say it’s our own private little California.”

Even desserts are getting a healthy makeover.

Next to the chocolate fountains and cheesecake bites; lighter versions of sweet treats are being added to please health-conscious palates. Legendary’s pastry chef, Brittany Wright, created a lower-calorie panna cotta by using more gelatin in the recipe, and serves it with fresh berries and a sliver of dark chocolate to match the glamour of richer desserts.

Serve something green
Today’s definition of what’s "healthy" increasingly includes what’s healthy for the planet, too.

When Laura Turner Seydel and the staff of the Captain Planet Foundation plan events to support their work educating people about ways to protect the environment, caterers have to make the “going green” cut, too.

At a recent party held at Seydel’s home in Atlanta, the dining room table was set with elegant bites of goat cheese lollipops, deviled eggs with smoked salmon, crab mini quiche and organic butternut squash empanadas.

Caterer Frank Bragg of Radial Cafe even made sure the display included sustainable principles: “We used a stack of cardboard egg cartons topped with glass to present the devilled eggs. It’s a touch of whimsy, but it’s also a way to reuse and repurpose the egg cartons.”

Bragg, whose company motto is “Small Carbon Footprint, Big Local Flavor,” has been on the forefront of “green catering” since he began his company in 1999.

He says happily organic and other sustainable ingredients are easier to find today, “but you still have to plan ahead. I have one Georgia honey producer who reminded me that her product was available only seasonally, so I have to buy when it’s available and stock up. It’s a challenge, but it’s worth it when you find such a beautiful product.”

The challenge to please clients no matter what they want and no matter what the circumstance is nothing new in the catering business.

Tony Conway, owner and founder of A Legendary Event, says he’s always had to work with Mother Nature: “She’s one of our favorite guests. Snow, rain, wind, heat or cold, she’s always right there with us as we prep, pack, load and unload.”

Now with the increased visibility for organic, just picked, locally grown and farm-fresh foods on catering menus, Mother Nature is guaranteed an invitation to even more parties, but now she's welcome to join the table.

Find this article at:
http://www.ajc.com/health/atlanta-loses-weight/catering-to-your-health-906059.html
www.alengendaryevent.com
www.radial.us

Lost and Found: Losing Weight and Terrific Finds

2011-03-30T20:48:00.001-07:00

The battle of the bulge just might be won through small victories-- one portion, one pound and one pair of shoes at a time! While the major health benefits of achieving a healthy weight include reduced risk of heart disease, diabetes, hypertension and osteoarthritis; relatively minor and unexpected changes may provide the day to day motivation needed to maintain weight loss. Dieters sharing thoughts on the Calorie Count pages of About.com listed “Being able to walk in heels a lot longer and a lot easier” and “I can now wear regular-width shoes” among the happy side effects found after losing weight.
Dietitian Marsha Hudnall, of Green Mountain at Fox Run, a women’s wellness retreat in Ludlow, Vermont says, “The rewards go beyond the numbers on the scale. Women tell us they sleep more soundly, have more energy and feel better when they begin to eat more healthfully and learn how to be physically active again.” Hudnall spoke in Atlanta recently at the American Dietetic Association’s annual symposium for registered dietitians who work in the field of weight management.
2011 James Beard Award nominated Atlanta chef Linton Hopkins of Restaurant Eugene spoke to the dietitians about the importance of teaching clients simple ways to add healthy flavor to foods by demonstrating an easy recipe for citrus vinaigrette, “I use fresh lemon in everything. It’s a gift along with fresh parsley and cracked black pepper.” This got me thinking about more examples of “lost and found”- such as losing the habit of adding too much salt or sugar to foods and finding flavors in healthy ingredients. Hopkins deftly cut up a whole organic chicken and tossed the carcass in a pot of water with bits of carrots, celery and onion to quickly create the beginnings of a chicken stock; another healthy kitchen staple, “Chill the stock and the fat rises to the surface. Then skim it off and you’ve got a fat free stock to add flavor to cooked vegetables or grains or make a soup.” But, Hopkins did present a plea to the dietitians on behalf of bacon and his southern food heritage, “I never want to feel that I’m denied. If you take away bacon you take my grandfather away from me.” Not to worry Chef Hopkins or other bacon lovers.
State of the art nutrition guidance from weight management experts includes advice to be mindful when eating by savoring the flavors you love. Another example of ‘lost and found’; lose the notion that eating healthy excludes all forms of fat, sugar and salt and find ways to add a just a bit of sweet, salty and rich ingredients to liven up recipes. For instance, a pinch of salt is only an eighth of a teaspoon. One more tip from Hopkins, “I use Kosher and sea salt exclusively in the kitchen. Season a little at the beginning not just at the end and you won’t need as much.”
While television weight loss competition programs such as “The Biggest Loser” focus on the numbers on a scale as the single sign contestants are heading toward healthier bodies, success can be measured in many other ways.

Lost Weight and Found Surprising Benefits

-I've noticed that as my fingers shrink the diamond in my engagement ring is getting larger!
-My shoes don't wear out as fast (except my gym shoes!)
-Getting in and out of small car easier. I feel much more agile.
- Discovering that I like veggies!
-I am able to jump around and dance and be goofy with my kids.
-I've been told I look anywhere from 10-20 yrs younger than I did when I was heavier.
-So much more energy!
(Compiled from comments posted on About.com Calorie Count page)

Spring Into Action

2011-03-23T08:36:00.001-07:00

Green is the color of the month with ‘the wearing of the green’ for St. Patrick’s Day celebrations, Atlanta lawns sprouting soft new grass and Spring Break signaling the start of bathing suit season which encourages body conscious diners to add more greens to the menu. Famously clad in green, Peter Pan’s in town this month too flying high over the production of JM Barrie’s Peter Pan at Pemberton Place in downtown Atlanta. Add to that the focus on adding a variety of colorful foods to your diet for National Nutrition Month this March and I’ve got lots of inspiration to go green in today’s column on healthy eating. Even my kitchen’s painted two kinds of green: Acadia Green and Cedar Green by Benjamin Moore.
Anyone who’s ever flipped through a color wheel when choosing the right shade to paint a wall knows that there’s more than one tint and the same goes for the many shades of green in the food world and the nutrition each hue holds within. From dark green kale to golden green avocado to light green celery, Dr. David Heber, director of the Center for Human Nutrition at the University of California, Los Angeles reveals a rainbow of health benefits in his book, What Color is Your Diet? He singles out the green family of fruits and vegetables as important in two primary areas; promoting healthy vision and reducing cancer risk. No, this does not include green beer unless you’ve colored it green with wheat grass juice.
How Green is Your Menu?
My pre-show dinner with friends at Glenn’s Kitchen before we dashed across Centennial Olympic Park to see Peter Pan was a study in healthy green choices. You can start with fried green tomatoes, move on to The Kitchen Sink Salad which tosses in chopped greens, celery, cucumbers, artichoke hearts and green peppers or enjoy the Farmer’s Market Pasta with spinach and artichoke hearts. There’s even a green theme on the cocktail menu. The Glenntini is made with cucumber-infused vodka, fresh mint and lime juice.
Your Plate Should Wear More Green
The many shades of green nutrition:
Fruit: avocado, apples, grapes, honeydew, kiwi and lime
Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as arugula, water cress, spinach, kale, collards and fresh mint or basil leaves.

Yellowy Green.
These foods are rich sources of plant nutrients called carotenoids including the compounds lutein and zeaxanthin, which contribute to eye health and reduce the risk of cataracts and age-related macular degeneration. Examples: spinach and other greens, green peas and avocados.
Dark Green.
These foods contain the healthy compounds sulforaphane, isothiocyanate, and indoles, which Heber says break down cancer-causing chemicals. Examples: broccoli, Brussels sprouts, cabbage, Bok Choy and kale.
Light Green.
These foods contain flavonoids that protect cell membranes. Examples: spring onions, celery, pears, endive, and chives.

When green’s not a good thing.
Never eat potatoes that are green below the skin. This green color indicates the presence of a bitter tasting toxin called solanine which is toxic even in small amounts and can cause nausea and headaches. Solanine, which is naturally in potatoes as the plant’s defense against insects, increases in concentration when potatoes are stored in warm temperatures or exposed to light.

Step this way: Sleek and Sassy

2011-03-07T11:06:00.000-08:00

Oh my! This is the perfect shoe for staying on your diet in style. Christian Louboutin's "Measuring Tape" sandal is fabulous!! But, at $795 I think I'll have to skip dining out and grocery shopping for a few weeks. So they DO help you cut calories!!
Maybe I can attach a couple of fabric store tape measures to a pair of black sandals and create my own "dieter's delight" whimsical shoe. It's the official shoe of "The Dish on Eating Healthy and Being Fabulous!" www.carolynoneil.com

Baby You Can Drive My Car....to the healthiest menus

2011-03-06T10:27:00.000-08:00

For National Nutrition Month..........
I wish there was a GPS system for navigating food choices. Let’s say your meal plan for the day directed you to consume 2000 calories nicely mapped out to include breakfast, lunch, dinner and a couple of snacks. But, then you decided to veer off course and grab a couple of mid-morning donuts and a cappuccino. The GPS voice would loudly announce, “Recalculating! Recalculating!” All of a sudden, your edible journey is re-routed to skip the afternoon snack and dessert at dinnertime might disappear, too. This kind of a GPS system- I’ll call it Good Plate Sense – might also reward you for taking a sensible short cut when available such as skipping the cheese slices on your burger at lunch which shaves off about 100 calories. “Recalculating! When you arrive at the dinner destination, you can add a glass of wine.”
Write it if you bite it.
Keeping track of food intake including what you eat, drink and how much of each can be a hassle. But, research shows that spending a little time on self-monitoring adds up to significant gains in weight control success according to a review of 15 studies on dietary self-monitoring in weight loss research programs. The results published in The Journal of the American Dietetic Association found associations in all of the studies between recording what you eat and weight loss. Some weight loss subjects used paper diet diaries to write down their food intake and some used electronic PDA diaries or internet based diaries; but the review found no difference in the amount of weight lost between groups. They did find that the dieters with the PDA diaries were more likely to keep up with daily food intake recordings, but it didn’t affect the weight loss overall. That’s good to know if don’t have a fancy PDA and have to write down what you eat on the back of an envelope or the restaurant receipt.

Are we there yet?
Keeping track of what you eat helps you know when to say ‘when’. Even if it’s not printed on the menu, most chain restaurants share nutrition information on their websites which you can access from a smart phone when dining out. For instance, if you know your daily calorie cap is 2000, then it’s easy pretty easy to figure out that ordering the full rack of baby back ribs at Outback Steakhouse which contains a little over 1,500 calories doesn’t leave you much room for other meals that day! Outback’s Interactive Nutritional Menu Tool on the company’s website helps you steer toward leaner choices such as the 9 ounce steak with a side of green beans for less than 500 calories. Brian Castrucci, Director of Maternal and Child Health within the Georgia Department of Community Health says the nutrition information on the menus at IHOP affected what and how much he ordered, “I saved 50 calories by choosing ham instead of bacon and 500 calories by saying no to a stack of three more pancakes. I never would have thought it would impact my eating habits, until I saw it impact my eating habits.” A recent study by the New York City Department of Health showed that 15% of fast-food patrons in the city who use nutrition information posted in restaurants eat an average of 106 fewer calories than those who ignore the calorie content. I believe access to nutrition information helps us plan our journey just as a car’s GPS system tells us how many miles to go before we get to our final destination.

Fast Foods: The Best and the Worst: MyFoxATLANTA.com

Kids' Menus and Kid-Sized Plates

2011-02-28T06:58:00.000-08:00

Deep fried chicken fingers, burgers and mac ‘n cheese are the usual food finds on children’s menus. But, a nationwide focus on obesity is prompting more chefs and restaurant owners to add healthier choices to kids’ menus. They are hungry for ideas.
At a recent Southeast Regional Conference of the American Culinary Federation held in Atlanta, I presented the basics on childhood nutrition and meal planning along with some comments on menu choices around the city. For instance, at Marlow’s Tavern families can start with a platter of raw vegetables and humus and parents can order their brood mini-burgers or kid-sized versions of entrees such as grilled salmon with a side of fresh fruit. Instead of sodas, ask for a blend of sparkling water with 100% fruit juice. Low fat or non fat milk is always a great choice too!
More restaurants are willing to serve smaller portions that fit smaller appetites; and that’s for all age groups! Another good trend for good nutrition, eateries are offering whole grain pastas and pizza crusts. California Pizza Kitchen has recently added a multi-grain penne pasta to their menu. Wherever you dine with the kids, watch out for the 3 “B”s: the bread, butter and beverages you consume before you get your meal can pile on 100’s of extra calories.

What Kids Need Children are not just small adults when it comes to nutrition. For instance, under age two, they still need the essential fatty acids in whole milk to ensure proper brain development.
After that the US Dietary Guidelines for Americans recommend skim, 1 % or 2 % milk to get kids the calcium they need for strong bones without the added fat and calories they don’t need. More restaurants today offer low fat milk and skim. Growing kids need a variety of nutrients so it’s important that their daily calorie quota comes from a variety of sources.
Here’s the daily meal plan recommended for an active child: Active is considered 30-60 minutes of physical activity a day
1600 calories
Grain Group- 5 ounces (1ounce= slice of bread, ½ cup rice or 1 small roll)
Vegetable Group- 2 cups
Fruit Group – 1 ½ cups
Milk Group - 2 cups (1 cup = 1 cup milk, 2 pieces of string cheese or 1 cup yogurt)
Meat and Beans Group – 5 ounces (1 ounce = slice of cheese, ¼ cup beans or 1 ounce meat)

Small Measures How small is small enough when choosing restaurant portions for kids? Buying the small order of fries for the small fry in the family may actually be too large if you’re trying to follow the latest advice on childhood nutrition. A typical small sized order of fast food French fries contains about 230 calories and includes around 30 fries. If you’re counting these potatoes as a vegetable for your child; just 10 fries are considered a serving. Eating more protein than they need is common for American kids, too. Dr. Margaret Condrasky, professor of food science and nutrition at Clemson University, informed chefs attending the culinary meeting, “Adult males need only about 60 grams of protein per day. So children need far less. That’s why a proper portion for children can be two or three ounces of meat.” Condrasky added that kid-friendly foods such as peanut butter on whole wheat bread, macaroni and cheese as well as Mexican beans and rice offer vegetable sources of good quality protein for children, too.

The secret to seeking the best children’s menus at restaurants wherever you dine today may be to find the staff most willing to split adult sized entrees for the family to share or to serve just part of an entrée or pasta dish to a child and box up the rest in a take out container to enjoy at another meal.

Nutrition on Tap

2011-02-16T12:53:00.000-08:00

A recent lunch at Local Three Kitchen & Bar got me thinking about the popularity of craft beer. This farm-to-table focused Atlanta restaurant boasts a beverage list with nearly a dozen craft beers on tap and two pages of bottled beers representing an impressive bevy of breweries from locally crafted to internationally known. Printed next to the name and origin of each lager, pilsner and ale is the percent alcohol by volume (ABV) contained within such as a Blanche de Bruxelles from Belgium with a demure 4.5% and to a Unibroue La Terrible from Quebec with a hefty 10.5%. (For comparison, wines range between 12 percent and 14 percent ABV.) In any potent potable as the percent alcohol content goes up so does the number of calories, so this got me wondering more about beer’s nutrition profile. Long associated with an unhealthy paunch –the beer belly - it turns out just the opposite can be true. Registered dietitian Andrea N. Giancoli who professes, “I love my lagers” says “Beer contains more water than wine so it’s more hydrating and fills you up so helps curb your intake. Dark beers are especially satisfying because they’re richer tasting.” Giancoli shares nutrition facts on beer’s health benefits in the Winter 2011 issue of the American Dietetic Association’s member publication, ADA Times. She says, “When it comes down to it, we’re a nation of beer drinkers so dietitians should know more about this popular beverage so they can better advise Americans.”

Heart Health and Beyond
Red wine often gets all the glory as a heart-healthy drink, but it’s the ethanol in all alcoholic beverages, including beer and spirits, that’s associated with a lower incidence of heart disease, gallstones, risk of type 2 diabetes and improved brain function in older adults. The recently released US Department of Agriculture’s 2010 Dietary Guidelines for Americans include a recommendation for moderate alcohol consumption: one drink per day for women, two drinks per day for men.
What’s a drink? Wine- 5 ounces, Beer-12 ounces, Spirits- 1.5 ounces.

With beer as your drink of choice, you’re downing more than ethanol for your health. “Beer specifically has been associated with additional health outcomes, including lowering the risk of kidney stones in men compared to other alcoholic beverages, possibly due to its high water content and diuretic effect,” Giancoli notes, “Compounds in hops may also slow the release of calcium from bone that is implicated in kidney stones. Additionally, beer drinkers seem to have a more protective effect towards greater bone mineral density due to the high content of the mineral silicone in beer.”

During an interview in Atlanta this week, when I told him of beer’s nutritional pluses, Kevin Concannan, who is the USDA Under Secretary for Food, Nutrition and Consumer Services (as well as a beer drinker) replied, “This is the best news I’ve heard in years.”

A Toast to Beer’s Many Boasts - Source of B vitamins including vitamin B12: One 12-ounce regular beer provides 3 percent of the recommended daily amount of B12 for adults. Source: USDA Nutrient Database
- Fluid fiber: While the USDA Nutrient Database currently lists beer’s fiber content as zero, Giancoli says recent research conducted by brewing chemists shows lager contains up to 2 grams of soluble fiber per liter, while dark beers can contain up to 3.5 grams.
- Protein in small amounts: One 12-ounce regular beer contains 1.64g protein
Source: USDA Nutrient Database

Co-owner of Local Three, Ryan Turner, who promotes artisan food and craft beer pairings on the restaurant’s menus reveals, “I didn't know about the protein, but I was aware of the nutrients and fiber. I need to justify my own consumption somehow with my doctor, so this is great to know.”

Hearts & Health: Seeing Red for Valentine's Day

2011-02-08T06:13:00.000-08:00

Seeing Red to Find Healthy Foods

From long stemmed roses to heart shaped cards and boxes of chocolates, red is the primary color for expressing sentiments on Valentine’s Day. So with hearts in mind here are a few reasons to seek out the red colored foods that promote heart health.
Blue, purple, green, yellow, orange or red; the natural pigments in foods are clues to the identity of nutrients that lie within. (This does not include the many colors of M & M’s.) The color map to good eating applies principally to plant based foods. The Produce for Better Health Foundation’s website www.fruitsandveggiesmoremattes.org includes a list of foods arranged by color. Since individual pigments are associated with different health promoting plant compounds called phyto-chemicals, it’s important to eat fruits and vegetables from each color group. That’s why it’s a good idea to eat a rainbow of produce to benefit from the unique array of vitamins, minerals, and fiber that each color group has to offer.
When you see red in fruits and vegetables it’s a sign that they contain the healthy plant compounds called lycopene and anthocyanin. These dietary good guys, classified as antioxidants, are associated with promoting heart health, memory function and a lowered risk of certain cancers including prostate cancer. Reddish orange tones in foods such as red peppers and tomatoes are an indication that beta-carotene, another potent antioxidant, is also in the healthy mix.

A Red Hot List of Healthy Foods

Fruit:
Red apples
Blood oranges
Cherries
Cranberries
Red grapes
Pink/Red grapefruit
Red pears
Pomegranates
Raspberries
Strawberries
Watermelon

Vegetables:
Beets
Red peppers
Radishes
Radicchio
Red onions
Red potatoes
Rhubarb
Tomatoes

Chocolate covered berries and cherries:

Sure these confections are a sweet indulgence but you can feel good about the fruit inside - if it’s a fresh cherry and not a maraschino- because cherries and strawberries contain anthocyanins, the mineral potassium, vitamin C, and fiber. Jumbo sized fresh strawberries dipped in dark chocolate are a delicious and nutritious choice for your Valentine. What about the chocolate? If it’s a dark chocolate then you’re getting the health benefits of even more antioxidants.

The Juicy Scoop on Florida Grapefruit

2011-01-30T17:22:00.001-08:00

Sure it's easy to find fresh seasonal fruit under the summer sun, but did you know that winter is the best season for citrus? Gorgeous grapefruit from Florida are tumbling into supermarket produce sections and ready for you to section into breakfast bowls, over dinner salads, over yogurt and even as a wonderfully sweet and tart dessert. Cut juicy pink grapefruit in half and run under the broiler for a few minutes to caramelize the natural sugars in Florida grapefruit. Refreshing Florida grapefruit tastes like sunshine and not only brightens up winter taste buds; it offers a terrific source of vitamin C, potassium and dietary fiber.
One-half of a medium Florida grapefruit contains only 60 calories. With fewer than 100 calories per 8-ounce serving, grapefruit juice contains fewer calories than many commonly-consumed 100 percent fruit juices. It's the juice you want for weight control!!
Not only is it peak grapefruit season, but February is National Grapefruit Month, so here are some delicious ideas for infusing the fresh flavors of Florida grapefruit and 100 percent grapefruit juice into meals and snacks.

Delicious on its own, grapefruit also pairs perfectly with a number of foods to provide added flavor and nutrients to your favorite dishes, making a tasty addition to citrus salsas, salads and post-workout smoothies. Here are some ideas to add tangy sweetness to your meals:

• Toss grapefruit segments into a shrimp stir fry to add a punch of tangy flavor and great texture.
• Reach for grapefruit segments as a topping for cereal, waffles, pancakes, or in a low-fat yogurt parfait.
• Bake half of a medium Florida grapefruit with a topping of brown sugar for a twist on the traditional breakfast treat.
• Marinate chicken in grapefruit juice for zesty, mouth-watering flavor.
• Freeze grapefruit juice in ice pop holders for a nutritious frozen treat.
• Prepare salad dressing with grapefruit juice instead of vinegar for a citrus flavor burst.
To learn more about the health and nutrition benefits of grapefruit and 100 percent grapefruit juice, check out the new Florida grapefruit Facebook page and application, “Juicy Scoop.” http://www.facebook.com/juicyscoop
This interactive new site offers the inside scoop on the most effective workouts, best new restaurants, functional foods, cool styles and beauty secrets. Also, be sure to check us out on Twitter @JuicyScoop to receive all of the hottest updates.

Juice Scoop Event in Atlanta this Thursday.I'll be at Lennox Square Mall on Thursday, February 3rd from 5pm - 8pm with tasty samples of my recipe for Grapefruit Avocado Salsa. Prizes and fun with a fitness expert and make up artist, too.

Kitchen Gadgets to Love

2011-01-24T09:01:00.000-08:00

Whether they’re competing on “Iron Chef” or getting ready to prepare a dish for a restaurant guest, professional chefs begin by gathering ingredients and getting organized. This is called “mise en place” — a French phrase that loosely translates to “everything in its place.” If one of your resolutions for this year is to eat more healthfully and to learn to prepare delicious and nutritious dishes, why not give your kitchen a diet makeover so that it will be easier for you to whip up quick and healthy meals at home? Here are a few tools that cooking pros love:

Garlic press. Add aromas and healthy antioxidants to sauces, salad dressings or sauteed vegetables with minced garlic. These s little gadgets allow you to crush unpeeled cloves without scenting your fingers with garlic perfume. Find them at Cook’s Warehouse. www.cookswarehouse.com

Slow cooker. Quickly becoming a fixture in modern kitchens, slow cookers do the work for you while you’re away for the day. Toss ingredients in before work so dishes are ready for dinner. Slow cookers and pressure cookers concentrate flavors so less salt or fat is needed in recipes, and long braising times tenderize lean cuts of meat.

Microplane grater. This long, thin and graceful gadget makes it easy to add fresh lemon zest to recipes and can be used to grate hard cheeses such as Parmiagano Reggiano . A Microplane is much easier to use than stand graters that can threaten manicures and knuckles.

Immersion blender. Dietitian Jill Nussinow, an expert on vegetarian cooking, shares her favorite gadgets for a healthy kitchen on her website www.veggiequeen.com and includes the hand-held immersion blender for turning steamed veggies into smooth purees for delicious soups or to thicken sauces without adding butter, cream or flour. Also great for making single serve fresh fruit smoothies.

Mini-food processor. These petite powerhouses are less expensive than big food processors and take up less counter space. Easy to use to chop up a batch of onions, bell peppers, celery, parsley or shallots in the just the right amount for recipes.

Mini kitchen scale. “Take the guess work out of portion sizing and get better results when following baking recipes”, says Susan Nicholson, Atlanta based dietitian and author of 7 Day Menu Planner for Dummies. Her cookbook includes kitchen basics section called “The Tools of the Trade: Cookware and Appliances.”

Salt grinder. Upgrade your salt shaker and grind salt from large crystals. Freshly ground sea salt (as with peppercorns) can taste more intense so you use less on foods to get the same zing. Amy Myrdal Miller, dietitian at the Culinary Institute of America notes that while table salt and sea salt are both made up of sodium chloride, “sea salt can contain slightly less total sodium. For instance, a teaspoon of fine grain table salt contains 2360 milligrams of sodium. Fine gain sea salt contains 2160 milligrams of sodium per teaspoon.”

2010 Finally Arrives in 2011!!

2011-01-18T15:01:00.000-08:00

The calendar may read 2011, but the 2010 update of US Dietary Guidelines for Americans is a tad overdue and is expected to make its debut sometime very soon. As you’ve no doubt heard, the American diet could use some improvements to battle obesity and help prevent diet related illnesses such as heart disease, diabetes and cancer. The goal of the update includes an emphasis on advice based on the latest nutrition research; a lot of which has emerged since the last guidelines were released five years ago. So, what does a healthy diet look like these days? Are there clearly defined dietary devils and darlings so we know what to avoid and what to add to our plates? Addressing these questions was the job of the 2010 Dietary Guidelines Advisory Committee (DGAC) established to update the 2005 Dietary Guidelines by taking a look at current consensus in nutrition science and advising leaders at the US Department of Agriculture (USDA) and the US Department of Health and Human Services (HHS) on what Americans should be eating today. What we’re waiting for now is the official publication of the 2010 US Dietary Guidelines. Already alerting consumers there may be meal planning changes in the works, the website for mypyramid.gov reminds visitors that the diet advice on the site is currently based on the 2005 guidelines and shares this link to check on the development of the new guidelines. www.DietaryGuidelines.gov

What’s New in Nutrition?A menu of the DGAC’s dietary suggestions which we may soon see incorporated in the final version of the US Dietary Guidelines includes this broad conclusion, “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood and they eat too much added sugars, solid fats, refined grains, and sodium.” Translation: Spend more time exploring the produce section and less time eyeing fried chicken in the deli.

Get Off The SofasRemember all the talk about “couch potatoes” referring to sedentary habits that contribute to weight gain? Well now couches are joined by sofas! The 2010 Dietary Guidelines report warns that “SoFAS” (solid fats and added sugars) contribute about 35 percent of calories to the American diet for kids, teens and adults. ‘Solid fats’ refers to the fat in butter, cheese, stick margarine, vegetable shortening (oils which are hydrogenated to be solid at room temperature) and the fats in meats. ‘Added sugars’ doesn’t need much explanation but don’t forget that includes soft drinks.

The 2010 “Uncle Sam Diet”, if you will.

DGAC Report: “Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds.”

Translation: Check out the vegetarian entrees on menus when dining out, even if you’re not a vegetarian, to increase intake of valuable nutrients including fiber and antioxidants.

DGAC Report: “Increase the intake of seafood and fat-free and low-fat milk and milk products and consume only moderate amounts of lean meats, poultry, and eggs.”

Translation: Lean toward low fat dairy and lean meats. For instance, from flank steak to top sirloin, there are 29 different cuts of beef which qualify as lean with less than 10 grams of fat per serving.

DGAC Report: The committee included advice to encourage the enjoyment of healthy food and pointed to the benefits of Mediterranean-style dietary patterns.

Translation: Enjoy platters of grilled fish and lemons, vegetables drizzled with olive oil and sliced melon for dessert. A glass of wine is OK, too.

DGAC Report: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients.”

Translation: Don’t waste calories on sugar sweetened beverages and deep fried foods. If you do, spend those calories wisely with smaller portions enjoyed less frequently.

DGAC Report: “Reduce sodium intake.”

Translation: Shaking a salt habit doesn’t have to mean suffering with bland foods. Add a world of healthy flavors with fresh herbs, dried herbs, spices, citrus, vinegars, salsas, garlic and mushrooms.

DGAC report: “Lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.”

Translation: Looks like we better go easy on the donuts and tortilla chips.

http://tinyurl.com/4rbwl8y

Eat More in 2011! Hungry to Learn How?

2010-12-27T12:21:00.000-08:00

OK...you'll have to choose a lean hot dog and a whole grain bun but......

When it comes to weight control, calories still count, but the new PointsPlus program recently introduced by Weight Watchers International considers that some calories count more than others. For instance, foods higher in protein and fiber are assigned lower PointsPlus values because the body has to work harder to process them, essentially burning calories to convert protein and fiber into energy. Conversely, foods higher in fat and carbohydrate are assigned higher points values because the body more easily processes them and stores them as body fat. Atlanta dietitian, Marie Spano says, “Weight Watchers takes into account the principle that our body spends more energy processing protein and fiber whereas we spend little energy on carbs and fat.”

So, a calorie consumed really isn’t always a calorie in the human body.
The new PointsPlus approach is a big change for Weight Watchers, a diet program with a fifty year history. “A lot has changed in the science of nutrition since the original points system was developed,” explains registered dietitian Stephanie Rost, Director of Program Development for Weight Watchers International, “So it’s important to us looking at 2011 and beyond that our program reflects the latest research and that’s the main impetus for the completely new system.” Also part of the new math, taking into consideration the impact foods have on satiety. Lean protein foods, including non fat dairy products, and whole grain foods high in fiber, help dieters feel fuller longer so meals are more satisfying even if total calories in the meal is less.
Here’s an example comparing two breakfast meals each containing 270 calories.
A medium croissant with a pat of butter.
OR
1 poached egg, 1 slice of light whole-wheat toast with pat of light butter and 3 ounces of Canadian bacon.
The croissant is assigned a 7 PointsPlus value.
The ham and eggs breakfast is assigned only a 6 PointsPlus value; because it’s higher in protein and fiber. Spano likes the new plan, “One thing I saw on the old program is that people would eat their points in processed carbs to stay within the limits and then they’d be hungry and overeat and their diet was unbalanced. This new plan seems more balanced and I’m thrilled to see that they are taking protein into account now.”
Fruits and Vegetables Go Free
Another big shift in Weight Watchers’ diet advice is that now most fruits and vegetables, including fresh, canned or frozen, have zero PointsPlus values. Rost explains that it’s a powerful incentive to improve diet quality. She says in the past for instance, a banana was 2 points and so was a 100 calorie snack pack, so members would skip the fruit to eat cookies, “It’s fun to see what you can add with zero points and amazing to being able to shift behavior to make healthier choices.” Spano points out that you still have to count points for some produce, “Certain veggies, especially the starchy ones such as corn, potatoes and peas do have higher PointsPlus values. 1 cup of corn kernels has 4 PointsPlus and corn on the cob has 2 PointsPlus. And that fast food baked potato with veggies and cheese – it will cost 11 PointsPlus while 1/2 cup of mashed potatoes has 3 PointsPlus.” Of course, any added butter or salad dressing will rack up additional PointsPlus; even when the veggie is a freebie. In the fruit category, grapes and oranges may have 0 PointsPlus, but turn them into juice and you’ll count 2 points per ½ cup. Dried fruit and fruits canned in syrup all have PointPlus values, too.
Even if you’re not a member of Weight Watchers International there are valuable lessons to learn from their time tested approach. What remains the same in the world of Weight Watchers is the focus on four pillars for weight loss success: diet, activity, behavior change and group support. But, now the fruit salad is free.

Hot Tips for Eating to Beat Winter Cold Season

2010-12-03T08:58:00.000-08:00

Craft Atlanta's Woodfire Oven Welcomes with Smokey Aromas & Cozy Feel

The holiday season is upon us and along with the festive lights and music we look forward to each year; we often encounter the not so welcome sounds of coughing and sneezing. Winter colds and flu, unfortunately for some, are part of the holiday happenings. Health officials advise the two most important things you can do to ward off a winter ills is to wash your hands and try to steer clear of folks who have a cold. But, what you eat and drink can make a difference too. Good nutrition plays a starring role in keeping your immune system in high gear. Now, that doesn’t mean you have to mega dose on certain vitamins or stock up on foods claiming to be “immune boosters”. It turns out there are no super foods to help you battle bacteria and viruses. However, a short fall in the consumption of certain key nutrients can weaken your immune system so you’re more vulnerable to germs. What do immune cells need to be their fighting best? Registered dietitian Sharon Palmer, editor of Environmental Nutrition newsletter says research points to well balanced diet including foods sources of the mineral zinc and vitamin such as C, E and D as well as probiotics in yogurts, “It’s important to keep in mind that foods contain a synergy of nutrients that work in unison to provide health benefits versus supplements which only provide one or two nutrients. Here’s more reason to make every bite count, with delicious, whole foods bursting with nutrients.” Turns out the time tested advice to ‘eat your vegetables’ is the foundation for firming up immune function, too. The generous roasted root vegetable side dish served at Craft Atlanta offers a delicious solution for healthy dining out this winter. Chef Kevin Maxey oven roasts a mix of parsnips, golden beets, rutabaga, winter squash and baby carrots tossed in olive oil and a little sherry vinegar.

Diet to Dodge the Sniffles, at Least Shorten Duration
Vitamin C: Increases the production of infection fighting white blood cells and antibodies to create protective coating on cell surfaces. The latest research, according to The National Institutes of Health, does little to support the belief that vitamin C’s a sure thing to prevent a cold, but it plays a key role in speeding up recovery. Vitamin C rich foods: orange juice, grapefruit, citrus fruits, tomatoes, strawberries and bell peppers. Flying this holiday season? Order a hydrating and healthy mix of half orange juice and half sparkling water from the in-flight drink cart.
Vitamin E: Found to reduce the risk of upper respiratory infections such as the common cold. One of the most important antioxidant vitamins it stimulates the production of natural killer cells that seek and destroy invading germs. Vitamin E rich foods: nuts, olives, olive oil and leafy greens. Attention holiday party goers: people who don’t exercise, consume a lot of alcoholic beverages and smoke need even more vitamin E to support the immune system.
Vitamin D: The “sunshine vitamin” so called because our skin produces vitamin D when it’s exposed to sunlight is emerging as a big player in the immune system. Hmmm, could it be a coincidence that the incidence of cold and flu is up when we spend more time inside during the winter? Go out for a walk in the winter sun and enjoy vitamin D containing foods such as salmon, sardines and fortified milk products.
Zinc: The body uses the mineral zinc to build infection fighting T-cells. The elderly are often deficient in zinc, so it’s an important nutrient to prioritize as we age. Many studies show zinc’s the thing to help shorten the duration of a cold. Zinc foods: red meat, poultry, seafood (notably oysters), beans and nuts.
Probiotics: Live cultures in yogurts increase populations of beneficial bacteria in the gut, which is the front line defense of our immune system. Palmer says, “It is the largest immune organ in the body, accounting for 25 percent of immune cells.”
Beta Carotene: Found in orange colored foods such as carrots, butter nut squash, sweet potatoes and mangos, this powerful plant antioxidant becomes immune-boosting vitamin A in the body.
Mushrooms: Palmer’s focus on immune research for Environmental Nutrition, found that mushrooms are capturing scientists’ attention. A 2007 study published in The Journal of Nutrition, found that a powder made of white button mushrooms significantly increased killer cell activity when fed to laboratory mice. More palatable is the array of wild and foraged mushrooms consistently featured on Craft Atlanta’s menu. Feed your immune system and appetite for flavorful foods by ordering Maxey’s Winter Greens Salad with Roasted Hen of the Woods Mushrooms and Pumpkin Seed brittle.

Skipping is Good Exercise-Skipping Meals is Not!

2010-11-11T07:08:00.000-08:00

Best foods for families to add to diets
By Carolyn O’Neil

Forget the old image of dietitians as the “nutrition nannies” wagging their fingers and listing all of the foods you’re not supposed to eat.

Research presented at the American Dietetic Association’s 2010 Food and Nutrition Conference held in Boston this week focused on the foods American families should be adding to their diets for good health.

“The conversation about childhood obesity today should include advice for parents and kids about the quality of the diet, not just quantity,” said dietitian Liz Weiss, co-author of a new cookbook on family nutrition, “No Whine with Dinner.”

Weiss and thousands of other dietitians nationwide are joining a grassroots campaign launched by the ADA this week to promote healthy eating and prevent childhood obesity called Kids Eat Right (www.kidseatright.org).

Dr. Katie Brown, national education director for the ADA Foundation, explains, “Under the umbrella of Kids Eat Right, new resources and tools such as recipes, nutrition tips from grocery shopping to dining out are designed to empower families to transform daily eating behaviors.”

A nationwide survey by the ADA Foundation on family nutrition released at the conference reveals disturbing new information on children skipping meals and eating more snacks. ADA President, Judith Rodriguez said, “Consequently, our children are simultaneously over-fed with empty calorie food and drinks and undernourished.”

Weiss was surprised. “I knew that a lot of kids were skipping breakfast, but I had no idea so many were skipping other meals including dinner and that’s what’s leading to more snacking. So we need to give parents tools to help them offer healthy snacks instead of junk foods and help them get meals on the table,” she said.

In preparation for writing “No Whine with Dinner,” Weiss and co-author dietitian Janice Bissex, conducted a survey of moms who follow their website, www.meal makeovermoms.com, and found that the biggest barrier to getting kids to eat healthy meals at home or in restaurants was the challenge of the picky eater. “The biggest obstacle wasn’t lack of time or even budget concerns; it was dealing with kids’ complaints about eating healthier foods,” she said. “So our book shares secrets from parents and dietitians on how to turn the whines into wows at family mealtime.”

Getting kids to eat right when eating out

● Try to plan ahead by looking at restaurant menus online. You could even print it out to share with kids in the car on the way there to discuss meal choices.

● Choose eateries that cater to children. Chances are, if a lot of families are dining there, the menu and staff will be kid-friendly and happy to split entrees to create smaller portions and offer healthy sides such as fresh fruit or carrot sticks.

● For kids’ meals, opt for nonfat or low-fat milk as a beverage.

● Choose two or three suitable menu items, then let your child pick one.

● For new foods, offer a bite or two from your order. Weiss adds “Moms in our survey said they like to use eating out occasions as an opportunity to get kids to try something new such as bean burritos or sweet potato fries.”

Find this article at:
http://www.ajc.com/health/best-foods-for-families-734820.html
Print this page Close .

2010-10-27T19:31:00.000-07:00

You may have heard the simplistic advice to dine out less often if you want to weigh less. It’s true that restaurant portion sizes can tip the scales and dishes are often gussied up with more cheese, butter, oil and salt than you might use in home cooking. But, sounding the alarm to avoid eating out in an effort to improve nutrition habits is like telling people to leave their cars in the garage if they want to avoid getting into an automobile accident.

To improve highway safety we need driver’s education. The same goes for safely navigating a restaurant menu. We need more diners’ education!

Restaurant Road Rules:

1. Map Out Menu Choices: Read the menu and listen carefully when servers list the specials. Check out the menu online to help you plan a safe route. Nicole Jones, who founded a dinner club group that meets once a month to dine out in Atlanta restaurants says, “We always scan the menu ahead of time so when we arrive everyone knows that they might want. I’m a planner and if I want to splurge on a dessert I pick my appetizer more carefully. I even ask the waiter to bring the dessert menu before I order my entrée!” I met Jones and her group of foodie friends at Pricci in Buckhead where she enjoyed the mussels and tiramisu.

2. Signal Your Intentions: Be specific about what you want or don’t want. For example, ‘Can you lightly brush the fish with butter?’ or ‘Ask the chef not to salt my food.’ Jones, whose dinner club has visited 35 restaurants in 3 years, observes,
“Every restaurant we’ve been to has diet friendly recommendations which are just as tasty.”

3. Be Aware of Surroundings. Remember where you are. Ask for balsamic vinegar in an Italian place and rice wine vinegar in a Japanese place to add non-fat flavor to foods. Béarnaise sauce at steak houses often arrives in a huge gravy boat, best kept way on the side. But, if the sauce is a light swirl and part of the chef’s creative gourmet vision, enjoy it the way it’s intended to be. Jones’ reviews, “Whether on the lamb chops or mussels, each sauce at Pricci was delicious and distinctively different.”

4. Dine Defensively. Be honest when the waiter asks you how you like your meal. Don’t suffer in silence. They want to work fast to make you happy. Heck, the raspberry vinaigrette meant for the salad might even be the best request to add flavor to a grilled chicken breast. Eating out can be a taste adventure, “I like to try things I’ve never had before,” says Jones.

5. Use Your Mirrors. Check out the Room. Look around and see what other diners are eating so you get a visual on portion sizes. Way too large? Split the entrée or plan to box up half for carry-out. Spying on other tables will also let you see that the entrée “served with spring greens” is either a sizable serving of salad or a disappointing wisp of lettuce garnish. Take special note of road hazards. Jones admits the freshly baked bread served with marinara and warm goat cheese at Pricci was “Hard to resist!”

6. Highway Etiquette: Oh Waiter! Make eye contact, smile and appreciate your server. It’s just human nature--waiters are likely to spend more time at friendly tables. Tip for good service when the server goes to the mat for your special order request. They’re not doing it for their health-even if you are! Let them know they’ll be rewarded ahead of time by saying, “If you help us eat a little less… we’ll tip you a little more.” Smaller hips, bigger tips!!

7. Enjoy the ride! Make dining out a special occasion and enjoy the conversation as much as the cuisine. Jones formed her dinner club to make new friends when she moved to Atlanta from Houston in 2007, “There are 22 ladies on the roster and we’re moving beyond the table to include white water rafting trips and ski vacations, too.” Next stop for Jones’ dinner club is Capital Grille in November. Watch the béarnaise sauce ladies. There’s great cheesecake for dessert.

Food Expert Carolyn O’Neil on Gulf Seafood

2010-10-20T02:52:00.000-07:00

Food Expert Carolyn O’Neil on Gulf Seafood

Nutrition at your fingertips

2010-10-13T13:07:00.000-07:00

TMI. Too much information can be frustrating thing no matter what the topic.
Calorie counts on menu items can certainly help dieters quickly decide between the chicken fried steak and grilled chicken. But, a lengthy list of nutrition facts can be mind numbing when charts downloaded on smart phones or from restaurant websites reel off everything from cholesterol and fiber to vitamin and mineral content. What was I having for lunch again? Can’t someone just telling which choice is better for me? Well, that depends. Are you looking for a burger or pizza? And do you care more about calories or sodium?
Providing choices within categories and putting them into perspective is what Usable Health kiosks aim to do for restaurant diners with an eye on their diet and health. Here’s how it would work. Say you’re at Chic-Fil-A and you’re watching your sodium intake. Punch in chicken sandwich and the kiosk would reveal you can save 250 milligrams of sodium by swapping the fried chicken sandwich for the char grilled. Care about calories? The kiosk would alert you to swap the McChicken sandwich for a hamburger and save 110 calories. Right now, Atlanta based Usable Health, has interactive kiosks placed in the midtown location of Atlanta restaurant chain, Tin Drum.
Chad Bonner, co-founder of Usable Health says, “People are loving the experience and we’re tracking over 150 individual orders per day.” The health-based menu ordering service developed by Georgia Tech researchers prompts customers to select personal health goals including management of diabetes, blood pressure or weight. Then the kiosk suggests a customized menu. Bonner predicts technological support of menu guidance will be even more in demand as regulations take effect requiring restaurants, airport food outlets and even vending machines to provide nutrition information, “We’re really excited about taking this to the next step of personalization including more detailed health information and food preferences.” Currently, users can sign up on usablehealth.com to create a profile and be a part of this growing company’s consumer research. While we wait for more technology to help translate nutrition numbers into healthy menu choices, here are some word clues to help you cut calories by decoding common menu terms.
Fat by any other name
Aioli-mayonnaise with garlic
Au Gratin- topped with cheese, butter and breadcrumb mixture
Beurre--butter’s French name
Bisque-most often a cream based soup
Béarnaise--watch the “-aise,” which indicates egg based mayonnaise
Crispy-code word for fried!
Crusted or Encrusted--coated with nuts, bread crumbs or potato, pan fried until crispy

Leaning toward leaner….
Au Jus--pan juices often reduced with no fat added
Braise--slow cooked to tenderize meats or fish, often little added fat
Broth-fragrant water based sauce with infused flavors ie. chicken & lemongrass broth
Coulis--all hail the coulis, often a no-fat-added puree of vegetables or fruit
Primavera – Italian for “spring”; indicates vegetables are major ingredient
Provencale- South-of-France style sauce with tomato and other vegetables

Ask Questions If It Says:
Grilled--watch out for butter or oil slathered on during grilling
Roasted--watch out for extra fat used in roasting, ie.butter basted
Poached--not always in water, watch out for poached in oil or butter
Sautéed -- butter or oil are used, chefs can limit amount if asked
Steamed- watch out for butter or oil added after the steaming

White House Chefs Enjoy Gulf Seafood

2010-09-21T13:37:00.001-07:00

There’s a gulf of misunderstanding about the safety of seafood being harvested from the Gulf of Mexico. “When I tell them the shrimp is from Louisiana or anywhere in the Gulf a lot of customers just walk away,” shared seafood clerk, James Dicus, at Whole Foods Market in Buckhead, “They don’t understand it’s OK to eat it or it wouldn’t be here in our seafood case.” Nationwide, demand is down due to consumer concerns about potential contamination from the BP Deepwater Horizon oil spill, but the official word from the National Oceanic and Atmospheric Administration, the Food and Drug Administration, the Environmental Protection Agency as well as state and university based scientists who are monitoring the situation is that fish and shellfish harvested from areas reopened or never affected by the oil spill closures show no trace of oil or dispersants and are safe to eat. Seafood safety researcher, Professor John W. Bell of Louisiana State University says tests range from detailed laboratory analysis of samples to organoleptic ‘sniff tests’ conducted by highly trained investigators to detect the presence of oil, “It’s amazing how they can pick up even the faintest hint.”

“It’s never been more stringently tested,” says Dr. Margaret Hamburg, Commissioner of the Food and Drug Administration during a recent visit to New Orleans where I joined her for a lunch of Louisiana Shrimp Po Boy sandwiches, “We have put in place with our partners at NOAA, EPA as well as state officials and seafood experts a vigorous sampling plan from the water to the docks to the marketplace.”
White House Chefs Eat Gulf Seafood
In an effort to shore up consumer confidence and help support the livelihood of thousands of fishermen and seafood companies in dozens of communities along the Gulf coast, a dozen restaurant chefs from across the country led by White House Executive Chef Cris Comerford and her assistant chef Tafari Campbell joined the FDA commissioner for a fish fact finding mission in Louisiana. “This is very, very good seafood,” said Comerford digging into steamed crab dockside at Pontchartrain Blue Crab in Slidell, “All the scientists are doing everything they can to ensure whatever comes to the market is good for public consumption. It tastes good and it’s safe what more do you need to know?”

The group went out on shrimp boats, visited a crab processing facility and dropped in to dine at several New Orleans restaurants serving Gulf seafood including Chef John Besh’s August Restaurant. Besh, who been an outspoken defender of his state’s embattled seafood industry since Hurricane Katrina’s tragic blows, continues to use his visibility to help, “This is personal for me. I am concerned about the long lasting effects on salt marsh estuaries but the monitoring of seafood now has never been this extreme and having chefs from The White House dine here is great!”
One of the chefs in the group, Jeff Tunks of Acadiana in Washington, DC says, “I get a lot of questions from customers. I’m here to learn more because they trust me to serve the best and safest seafood. I’m even more confident now, too.”

In Atlanta, chef owner Kevin Rathbun or Rathbun’s continues to offer gulf seafood on his menu for great taste and good will, “We can never turn our backs when someone is down. We’re supporting the good people of the Gulf coast.” Meanwhile, Jamshad Zarnegar owner of The Last Resort Grill in Athens continues to buy Gulf shrimp because, “My customers don’t seem concerned.” Maybe folks are smarter in a University town.

A Tale of Two Servings

2010-09-08T13:00:00.000-07:00

One of my favorite diet quotes is from the late Oscar winning writer, actor and director Orson Welles who apparently wrestled with the concept of proper portion control, “My doctor told me to stop having intimate dinners for four, unless there are three other people there.”
Size matters. If weight control is your goal then portion control is the key. According to a survey done by the Calorie Control Council, 84% of dieters say they eat smaller portions of their favorite foods to control their weight. But, what does “portion control” mean anyway? Are we doomed to a life of postage stamp sized servings and forever banned from buffets?
The terms "portion" and "serving" don't mean the same thing. A "portion" is the amount you choose for meals or snacks - such as a platter of ribs or big tumbler of orange juice. In comparison a "serving" is the amount nutrition experts recommend we eat – such as 3 to 4 ounces of meat or 6 ounces of fruit juice. Controlling portions starts with understanding how many servings of each kind of food you should have a day based on your total caloric needs.
Cutting Portion Control Down to Size:

1. A portion is not the same thing as a serving. Did you know that the typical 5 ounce deli bagel contains about the same calories as five slices of bread? If you know you should only be eating 6-9 (one ounce) servings of grains per day then you can see that the bagel is taking a big bite out of your budget. Your portion of pasta at a restaurant may be three cups of linguini piled on one plate, but that counts as six grain servings.

2. You can eat more than one serving. A serving of meat may be 3 to 4 ounces or the size of a deck of cards, but the portion of steak on your plate can be two decks of cards depending on your total caloric needs. The US dietary guidelines recommend healthy adults consume a minimum of 6 ounces of meat or other protein food per day.

3. A serving of butter is the same as a serving of olive oil. Olive oil may be a healthier fat than butter, but it contains the same number of calories per teaspoon serving.

4. Cooked weights may be lower than ounces quoted on the menu. This is good news. Restaurants list raw weight of meats on the menu. An 8 ounce filet mignon will shrink when grilled, often by twenty-five percent, so the cooked portion is actually 6 ounces.

5. You get more of some foods than others so pump up the volume.
One grain serving: ¾ cup pretzels vs. 5 mini rice cakes vs. 3 cups plain popcorn
One fruit serving: ¼ cup of dried fruit vs. 6 ounces of juice vs.1 cup fresh fruit
One vegetable serving: ½ cup green peas vs.1 cup cooked broccoli vs. 2 cups raw cucumber
One dairy serving: 1 ½ ounces of hard cheese vs. 4 ounces low fat cottage cheese vs. 8 ounces low fat yogurt
One meat serving: 3 ounces of chicken vs. 6 ounces of cooked lentils

6. Visualize This. To judge measurements keep these shapes in mind.
Meat or Poultry: 3 ounces = deck of cards
Pasta or rice, cooked: 1 cup = 1 baseball
Hard cheese: 1 ounce = 4 dice
Pancake/waffle: 4 inch = diameter of a CD
Potato or sweet potato: 1 potato = computer mouse
Nuts, dried fruit, granola: ¼ cup = golf ball

A girl walks into a bar, a restaurant, a donut shop....

2010-09-03T07:46:00.000-07:00

Whether it's a bar or a bank of vending machines, proposed new FDA rules will require many eateries and drinkeries to post the calorie cost of food and drink.

Let’s start with a waist whittling word problem. If someone who usually gets a small order of fries and a large sweet tea at McDonald’s wants to skip one to lighten their lunch, which would cut the most calories? Answer: it’s a wash. According to nutrition facts posted on the company’s website they each contain 230 calories. The point is that it’s not easy to guess the amount of calories in menu items. A study by Healthy Eating Research at the University of Minnesota found that people tend to get calorie counts wrong most of the time. For instance, when a restaurant dish sounded “healthy”, such as a Chef’s Salad (930 calories) 90 percent underestimated the calories. That’s why many health professionals and now politicians want to see more nutrition labeling on restaurant menus.

Uncle Sam’s Menu Plan

Authorized by the healthcare legislation passed earlier this year, the U.S Food and Drug Administration recently released a draft of guidelines to require that calorie information be posted on menus and menu boards by restaurants and other food stores with 20 or more locations and vending machine operators with 20 or more machines. “Knowledge is power,” says Atlanta registered dietitian Marisa Moore, “Having nutrition information available for foods eaten away from home is critical to help make healthy choices.” Moore, a spokesperson for The American Dietetic Association, believes the new federal menu labeling requirement would help, “They will allow you to play detective less often. I’ve used online nutrition facts for years to help clients make healthy choices away from home. It’s helpful to see the 150 calorie difference between the grilled vs. fried chicken sandwich before you ever have a chance to taste it.” The new rule also requires that additional nutrition information on fat, saturated fat, cholesterol, sodium, carbohydrate, sugar, fiber and protein be made available upon request.
Will It Help?

Americans consume about a third of their calories from food prepared away from home so restaurant meals do offer a significant opportunity to provide a “teachable moment” in nutrition education. Moore explains, “Having nutrition information on hand allows you opt for one instead of two slices of cheese, skip the sauce, use less salad dressing or opt for a lower calorie offering.” Studies conducted in California and New York City, where restaurant labeling is already required, found that point-of-purchase nutrition facts may result in the selection of healthier meals. Women tend to use the information more than men. Many major chain restaurants and health focused eateries already voluntarily provide menu nutrition facts on websites and some right on the menu, but new federal guidelines aim to offer a standardized format so that diners can more easily compare apples to apples or apple pie to apple pie. Even with those suggested improvements- it’s complicated.

-What Might Be Missing- Pay close attention to how the menu item is defined. It’s not uncommon for restaurants to list nutrition information for sandwiches without including cheese, mayo and special sauces. Entrée Salads may not include calories in the salad dressing you add later. Moore says, “Obviously these add significant calories, fat and sodium to the total.”
- The Fudge Factor - Keep in mind that the nutrition information may not be perfect. There’s a proposed +/- 20% margin of error allowance. This accounts for the human influence in preparation and variations in product composition, analysis methods and databases. For instance, a cook may decide to add a little more salt or butter to a recipe.
-Your Calorie Cap - Moore says, “In order to use nutrition facts effectively, you need to have a general idea about how many total calories you need to determine how a specific menu choice will fit into your day.” A recent survey found that just 1 of every 8 American adults (12%) knows about how many calories they need in a day. To get an idea about your calorie needs, check out www.mypyramid.gov.

Eggs-actly!

2010-08-29T15:24:00.000-07:00

If you like your eggs sunny side up with the yolk a little runny you’re a gambler. Raw and undercooked eggs have been on the watch list of foods potentially contaminated with salmonella bacteria and other bad bugs that cause food poisoning for years. But, this month’s nationwide recall of shell eggs suspected to be the source of a recent four-fold spike in the number of Salmonella Enteritidis infections has raised the red flag even higher. While no cases of Salmonella Enteritidis have yet been reported in Georgia, the state is included in the recall.
“No sunny side up eggs anymore,” says noted food safety expert Missy Cody, PhD RD, professor emeritus Georgia State University, “Or undercooked scrambled eggs, unless they’re made with a pasteurized egg product.” When eggs are pasteurized, they are heated to a temperature high enough to kill bacteria. So, pasteurized products such as frozen and liquid eggs are safe to consume even when undercooked or used raw in making ice cream or hollandaise sauce, for instance.
Since, eggs are among the most nutritious and economical foods on the menu; here’s a half dozen tips to help you safely enjoy those delicious dozens.
1. Keep eggs refrigerated at all times. Cody cautions, “And beware of breakfast places that keep raw eggs near the hot griddle. The heat will make salmonella which may be in the eggs grow much faster.” Do not keep eggs warm or at room temperature for more than 2 hours.
2. Avoid restaurant dishes made with raw or undercooked, unpasteurized eggs. Restaurants should use pasteurized eggs in any recipe (such as Hollandaise sauce, mayonnaise or Caesar salad dressing) that may call for raw eggs.
3. Avoid eating raw eggs. No matter how tempting, avoid licking the cake batter off the spoon! Make sure shell eggs used in baked goods or casseroles are thoroughly cooked to an internal temperature of 160 degrees F. Meringue-topped pies and soufflés should be baked at 350 degrees F for at least 15 minutes.
4. Sunny side up not a bright idea. Whether boiled, poached or fried; eggs should be cooked until both the white and the yolk are firm and eaten promptly after cooking. Undercooked egg whites and yolks have been associated with outbreaks of Salmonella Enteritidis infections.
5. You can’t judge a “good egg”. Contaminated eggs will not smell, look or taste any different from normal eggs. However, always discard cracked or dirty eggs.
6. Some are at higher risk for food poisoning. Eating raw or undercooked eggs should be avoided by young children, pregnant women, elderly and those with weakened immune systems due to serious illness. Good timing-September is The National Restaurant Association’s National Food Safety Education Month. The 2010 theme is High Risk Customers: Serve Your Fare with Extra Care.”
Sources: www.foodsafety.gov and www.cdc.gov

Eating Lessons in Eat, Pray, Love

2010-08-18T12:10:00.000-07:00

It was the fresh buffalo mozzarella pizza with sweet tomato sauce and one sprig of basil that got me thinking of lessons learned about digging into delicious foods and letting go of weighty worries and calories consumed. In the first section of Elizabeth Gilbert’s book Eat, Pray, Love she travels to Italy as part of what the subtitle describes as “one woman’s search for everything.” Her journey of self discovery, now depicted by actress Julia Roberts in a movie of the same name, includes a serious confrontation with American women’s attitudes about eating, dieting and the guilt often associated with enjoying indulgent foods. At a pizzeria in Naples, Gilbert describes a “Thin, doughy, strong, gummy, yummy, chewy, salty pizza paradise” and orders two whole pizzas for herself because “the pizza is so good we can barely cope.” She goes on to admit she’s gaining weight every day in Italy and says friends back home refer to her trip as the “No Carb Left Behind Tour.” But Gilbert’s new found joyful abandon with pleasures of the palate isn’t a runaway train headed for dietary doom. It’s an exhilarating side trip of gelato, pastries, pasta, wine and chocolate with a plan to get back on track later as she imagines her body is telling her, “OK, kid, live it up. I recognize that this is just temporary.”

In both the book and movie, the message throughout seemed to be about finding balance in life, love, work, thoughts and deeds. Balance is certainly something dietitians talk about all of the time in terms of a healthy balanced diet to support well being of body and mind. So, here’s a sampling of thoughts about the eating in Eat, Pray, Love from nutrition experts who offer guidance to clients on their personal health journeys of self discovery.

Yes, her name is Love.

Page Love, Registered dietitian, Nutrifit Sport Therapy of Atlanta, “I think it is wonderful how the main character reminds women how to really enjoy food and be OK with letting her waistband expand. She also reminds us how to tune into cravings and mindfulness -listening to body signals and responding to what your body is telling you it wants -sometimes more, sometimes less. Sometimes more because it just looks so good and tastes so good, but then there are other times when our body tells us that we have had enough. She reminds us of the sheer enjoyment of eating without worry of what others are thinking or what may happen to our body!”
Love took her own solo mid-life trip to Rome and says she didn’t gain weight because she was so active touring around and walking everywhere as tourists often do. www.nutrifitga.com
When in Rome

Bonnie Taub-Dix, registered dietitian, National Spokesperson for the American Dietetic Association, “I was smitten after reading the first part on Italy and wanted to pack my
bags immediately and go directly to that pizza shop! Traveling, for me, is so much about food. That’s the message I try to convey to patients: Savor the moment, make it
worth it, make it special, make it count. Don’t eat bread in Italy just because you’re in Italy. Eat bread in Italy when an amazing piece of bread is served to you while you’re there and hopefully it’s coupled with an amazing Barolo!” Taub-Dix is the author of a new book on better understanding food labels, Read It Before You Eat It (Plume 2010)

Give up the Guilt

Ann Dunaway Teh, registered dietitian, Dunaway Dietetics, Atlanta,
“Unfortunately I still think there is a lot of competition almost among women when eating, such as always noticing what the other person is eating or choosing, making qualifying statements or disclaimers about why they made this choice or that choice.
I counsel on moderation and not restricting certain foods because this can set up a person for “binging” on that particular item later and feelings of guilt. I also temper my advice with physical activity and teach people how to enjoy all foods in moderation and have their eating reflect physical activity and vice versa.” Dunaway Teh specializes in nutrition counseling for athletes and families.

Enjoy! It’s Healthy

Marsha Hudnall, registered dietitian, Green Mountain at Fox Run, Vermont.
“Food is one of the greatest pleasures in life, and the current attitudes about eating in this country seriously interfere with that enjoyment. We can dig into our food, enjoy it thoroughly, and still walk away healthy. In fact, enjoyment and happiness even promote good digestion and utilization of the nutrients in food. I believe that one of the positive life messages in Eat, Pray, Love is to realize that food is a wonderful part of life and to enjoy it as part of a full life that includes other things”
Hudnall is program director at Green Mountain at Fox Run in Ludlow Vermont, a women's healthy weight loss retreat and pioneer in the non-diet, mindful eating approach to health and healthy weights. She leads Adventures in Mindful Eating Tours of Italy!
www.fitwoman.com

Mealtime Mindfulness

Each one of the nutrition experts mentioned the importance of mindfulness in eating. Page Love said it well, “When we tune in by eating slowly, pausing during meals, you will get appropriate and accurate measures of when to stop. Set up a “healthy meal environment” sitting in an aesthetically pleasing environment. Maximize your enjoyment mindfully which will in the end help you decide how much you need of yummy food without overdoing it!”
Elizabeth Gilbert, author Eat, Pray, Love communicates mindfulness too writing about her lunch of eggs, asparagus, olives, goat cheese, salmon and a peach, “Finally when I had fully absorbed the prettiness of my meal, I went and sat in a patch of sunbeam on my clean wooden floor and ate every bit of it with my fingers.”

Carolyn O’Neil, MS RD is a registered dietitian and co-author of The Dish on Eating Healthy and Being Fabulous! www.carolynoneil.com She can be seen on the Food Network’s Good Eats with Alton Brown, as recurring nutrition expert, The Lady of the Refrigerator.

http://tinyurl.com/23qooz5

Watermelon Gazpacho & More New Tastes

2010-08-07T13:32:00.000-07:00

The smiling chef with the view of Beaver Creek's awesome mountains behind him is Steven Topple, the talented chef at fabulous Beano's Cabin. If you're going skiing in Vail/Beaver Creek area you better make your reservations to eat there now! Chef Topple cooked a wonderful lunch for me and my friend Debbie Kopp, who lives in Vail.

Made me think that one of the best parts of traveling is tasting new things. Simple as it is...I had never thought of combining watermelon with a traditional tomato gazpacho before I enjoyed the one created by Chef Topple. The watermelon lightened up the tomato taste and added another refreshing taste of summer to the soup. The two dishes in his hands about to hit the table and our tastebuds are Fresh Dungeness Crab with Apple Tower and Pancetta Wrapped Rabbit with carrot salad and cinnamon cider sauce.

Now for MORE NEW STUFF.
As we wheel our carts down supermarket aisles or peruse a restaurant menu chances are we’re on the hunt for familiar tastes and the usual favorites. We’re creatures of habit, especially when it comes to food choices. Add to that the additional worries brought on by a lack luster economy and there’s even more reason to steer clear of expensive impulse purchases. Dark chocolate covered dried apricots sound delicious, but will they fit into the food budget? But, sometimes wandering off in a new direction can lead to fresh discoveries that satisfy culinary and cost demands – often led by other forces at work. According to results of the 2010 Food & Health Survey, conducted by The International Food & Information Council Foundation (IFIC), taste is the biggest influence on food and beverage purchasing decisions (86%) followed by price (73 %). However, the next biggest impact on food buying habits is concern about health (64%). And of the Americans who say they care about the healthfulness of their diet, a whopping 76% are moved to change the types of foods they’re eating. So, what’s new?
A Change for the Better
Whether it’s to lose weight, maintain weight or boost overall health status; Americans are adding and subtracting foods to support their goals. The IFIC survey found that nearly half of those questioned say they’re trying to eat more protein and consume less salt. Coffee drinking habits are changing too. While, less say they’re eliminating caffeine from their diet (10 % compared to 16 % in 2006); nearly three-quarters report consuming caffeine in moderation this year.

Meanwhile, some results from the IFIC survey read like a shopping list of a concerned yet confused consumer. Nearly three-fourths of Americans are trying to consume more fiber and choose whole grain versions of foods, but they don’t really know what the benefits might be. (For the record, whole grains are beneficial for digestive health, heart health, weight control and provide a myriad of disease fighting antioxidant rich plant nutrients.) Dietary fat remains a dizzying area, too. Most (64%) are trying to consume fewer artery clogging trans-fats and saturated fats but less than half (43%) say they’re choosing more heart healthy Omega-3 fatty acids. Maybe that’s because they don’t know the canola oil salad dressings and salmon they’re eating are sources of Omega-3’s? One thing remains a constant in food and health surveys (including this one from IFIC) a significant barrier getting in the way of improving diets is the perception that newly adopted healthy foods won’t taste as good as old favorites. So here are some suggestions for great tasting healthy foods you may have noticed but might not have tried before.

New and New to You Foods for a Healthy Menu – why not try something new for taste and health?

Jicama- Eat more veggies by trying new varieties. Pronounced "hick-ah-mah," this large brown tuber doesn't look very pretty when judging from its plain Jane outside. But, it's the Cinderella of vegetables! Cut it open to reveal a white interior that looks and tastes kind of like an apple. It’s crunchy, slightly sweet and perfect for salads or as crudités with an impressive 6 grams of fiber per cup!

Scandavian Crispbreads: Messages to consume at least half of your grains as whole grains may be new. but these flat breads have been around for years. Super crunchy, high-fiber, whole grain crackers like Wasa crispbreads from Norway are only 40 calories a slice. No added sugar or fat. Top off with turkey and Swiss or humus and tomato slices.

Quinoa: Add more players to your whole grain cast. Quinoa (keen-whah) seeds cook up into slightly nutty tasting light and fluffy rice-like grains. Perfect as a side dish combined with fresh herbs and chopped veggies. Unlike other grains, quinoa is good source of complete protein, meaning that it includes all nine essential amino acids.

Flat Iron or Hangar Steaks: Cut back on saturated fat and still enjoy beef. Leaner lesser known cuts of beef such as the Flat Iron Steak or hangar steak (think Steak Frites in French bistros) are lower in total fat and calories per serving but big on flavor. Order medium to medium rare and slice against the grain to maximize tenderness.

Cocoa Nibs: Enjoy the taste of chocolate in tiny bites. Cocoa nibs are crunchy slightly bitter sweet roasted bits of cocoa beans. Loaded with antioxidants and the mineral magnesium, a little goes a long way. Sprinkle on a fruit and yogurt parfait or add a mocha hit to your coffee. At Canoe Restaurant, Executive Chef Carvel Grant adds a kick of cocoa and crunch by adding cocoa nibs to Fallen Chocolate Soufflé with Chocolate Mint Ice Cream.

Yerba Mate: Cutting back on caffeine but still need a boost? This weird sounding South American tea possesses health benefits that sound pretty good. A study conducted at the University of Illinois at Champaign-Urbana found that yerba mate's super high antioxidant content out performs red wine and green tea. Mate contains one third the caffeine of coffee, and provides a milder stimulant lift.

Summer Time's Greek to Me

2010-07-26T14:25:00.000-07:00

Even if you’re enjoying a “stay-cation” at home, summer’s blue skies, sunny days and star lit nights offer the perfect settings to enjoy a taste trip to Greece. Many of the ingredients in Greek cuisine can literally be described as food of the Gods when you dip into the stories of ancient mythology. Milk from the goat, Amaltheia, was said to have nourished the great god Zeus who was born in a cave on the island of Crete. According to myth, a bee nestled in that same sacred cave was the original source of Crete’s delicious velvety honey. Citrus fruit was created by Gaea, the goddess of the earth, as a wedding gift to Zeus and Hera and then closely guarded in the Garden of Hesperides, far from the inquisitive eyes of Minoan mortals. Sliced oranges topped with a sprinkling of goat cheese and a drizzle of honey sounds heavenly and fits in with down to earth modern medicine’s advice for a healthy diet.
Greek Food and Good Nutrition
Today, nutrition researchers who work to separate food fact from fiction when studying the benefits of dietary habits through time point to the Greek way of eating as one of the best in the world. Healthy highlights include daily consumption of fruit, vegetables, legumes, grains, nuts, seafood and olive oil. In the 1960’s and ‘70s, Greece topped the charts with the highest life expectancy and one of the lowest rates of heart disease in the world attributed to the doubly beneficial effect of the Greek diet and the culture’s emphasis on physical activity. Artemis Simopoulos, MD, author of The Omega Diet and one of the world’s leading experts on the traditional Greek diet points to the positive nutrition power and disease fighting properties which come from “bioprotective nutrients” such as vitamins C and E in fruits and vegetables and the fatty acids in fish, nuts, olive oil and greens.
Greek Menus
The menu at Kyma, a Greek restaurant in Atlanta, features dishes that would please both ancient Greeks and modern nutritionists with its emphasis on wood grilled whole fish and a multitude of tasty vegetable side dishes.

Kyma’s executive chef Pano Karatassos, lavishes as much attention on a simple stew of plump giant white kastorian beans with tomatoes, onion and dill as he does on his show-stopping slow braised lamb shank entrée with Greek couscous. A side of wilted wild greens tossed in extra virgin olive oil and lemon juice is right in line with Dr. Simopoulos’ research suggesting that regular consumption of dark green leafy vegetables is one of the specific reasons the Greek diet is rich in disease fighting phytonutrients. For dessert, a traditional Greek yogurt topped with nuts and honey is food for the gods and guests at Kyma.

But, since humans do have a weakness to drift off course toward temptation (as detailed in just about every story of Greek mythology) Greece has lost some ground in the super-healthy category as modern day Greeks succumb to the gradual addition of more processed foods higher in sugar and saturated fats and have become more sedentary due to a contemporary lifestyle dependent on cars and computers.

So, before you sit down to a huge plate of hearty Moussaka (ground lamb and eggplant casserole) or platter of flaky spanakopita (phyllo pastry filled with spinach and feta cheese) remember that portion sizes still count when enjoying nutritious Greek foods. And note that too much sitting down can be part of the problem too. Healthy Cretans studied in Greece paired their goat cheese consumption with chasing goats up and down rocky hillsides.

Modern Ways to Reap Ancient Dietary Rewards

• Alpha to Omega- Eat foods rich in Omega 3 fatty acids such as fish, walnuts, olive oil, canola oil and dark green leafy vegetables

• It’s no myth - Eating seven or more servings of fruits and vegetables every day is the foundation of a healthy diet.

• Earthly advice - Eat more vegetable protein, including peas, beans and nuts.

• Go for Greek Dairy- Feta cheese has one-third less fat and 30 percent fewer calories than cheddar cheese. Greek yogurts contain nearly twice as much protein as other yogurts.

Finding Fitness in a Fattening World

2010-07-22T10:46:00.000-07:00

The best formula for weight loss is and always has been consuming fewer calories and burning more of them through exercise.

But, keeping track of calorie counts has never been easy. There are charts and graphs and lists of the calorie counts of foods to refer to, but it’s time consuming and often confusing. Even dietitians who analyze diet records admit it’s often a frustrating chore, especially when clients overestimate and underestimate some amounts.

Say you had a glass of wine with dinner? Okay. But, was it in a 16-ounce tumbler? You had a salad with lunch? Great, but was it a few lettuce leaves drowned in ranch dressing or a large bowl of mostly vegetables, lightly dressed?

Dietitians are trained to be diet detectives to help ferret out the truth and teach clients how to better communicate exactly what and how much they’re consuming. That way they can figure out why the client isn't losing weight and help design a diet that hits the mark with the right number of calories to consume each day.

Calling for help

Research shows that dieters who keep food journals noting what they eat lose twice as much weight as those who don’t. Adding notes on physical activity is critical, too.

But the pages of a journal don’t tell you how many calories in a croissant.

Enter an age of technology-aided dieting. Weight-loss programs available on smart phones, including the iPhone and BlackBerry, make it easier to tabulate calorie intakes and even help plan diet goals. While there are no long-term research studies yet to show how well these apps help shed pounds, weight-loss experts are enthusiastic about these new tools. Losing weight is hard enough; so if keeping track of calories is easier, more accurate and perhaps even more fun using your iPhone, then chances are you will be more successful.

Popular, free weight-loss apps to try include LoseIt for iPhone and Calorie Counter by Fat Secret, for all smart phones.

Little things are big things

Apply the little proverb to weight control: Little things mean a lot. Little bouts of exercise -- as short as 10 minutes in duration -- can add up to significant gains in fitness. Unfortunately, it’s also the little bites eaten here and there above daily caloric needs that can add up to sizable weight gain over time.

Call it the “creep” -- the cumulative effect of small daily errors in energy balance that slowly but surely feed the growth of body fat.

As obesity expert Dr. Robert Kushner of Northwestern University explains, “By consuming just 12 calories more per day you can gain two pounds a year. By eating 125 calories more per day you can gain more than 12 pounds in a year.” The sage budget advice to "watch the pennies and the dollars will take care of themselves" holds true here, too.

On the exercise front, registered dietitian Ruth Ann Carpenter of the Cooper Institute in Dallas summarizes physical activity guidelines for weight maintenance. “Do 150 minutes of moderate intensity activity per week, such as walking, biking or gardening. Split it up into at least three days a week with no less than 10-minute bouts at a time.” If you want more health benefits, you’ll have to do more exercise.

It’s the calories, folks

Bottom line: to prevent weight gain, each day you should walk 2,000 steps and cut 100 calories. (Skip the cheese on the burger and pass on another pat of butter.) To support weight loss, you should walk at least 10,000 steps and cut 500 to 1,000 calories a day.

Learning how to make these healthy lifestyle choices is not easy in a world that weight control experts call an “obesogenic environment.” But it is a critical survival skill needed to prevent weight gain and related illnesses such as diabetes and heart disease.

I’ve taken Dr. Kushner’s list of forces that contribute to obesity and given them healthy makeovers.

Finding fitness in a fattening world

- Hurried life, always rushing: walk even faster to burn more calories, take the stairs instead of waiting for the elevator, park farther away and walk instead of circling to find the closest parking spot. Make moments of calm count. Savor your foods.

- Food available everywhere: this often means more variety, so be more selective about what you choose. Since weight loss apps are mobile, you can keep track of your calorie totals as the day progresses. Think twice before taking a second helping.

- Eating out more: whether it’s a fast-food or fancy place, become familiar with the calorie counts of your favorite foods at restaurants you frequently visit. Weigh-loss apps tap into databases with nutrition information on thousands of foods. Check them.

- Exercise engineered out of our lives: take the stairs, hide the remote, just say "no" to robot vacuum cleaners, open the garage door manually, ditch the drive-thru and walk into the restaurant. Weight-loss apps include extensive lists of the number of calories used during various physical activities. Track your totals so you’ll know how many more stairs to climb before the end of the day.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolyn oneil.com.

Dive Into the Pool! Solving Summer Diet Slow Downs

2010-07-02T21:32:00.000-07:00

Heirloom Tomatoes from JCT Kitchen "Killer Tomato Fest"...proof that summer flavors are hot!
So how are you doing on that summer time slimming regime? If you've lost a little steam and starting steering away from the low calorie side of the menu, you’re not alone. Nutrition researchers have found that our enthusiasm for the “diet” version of foods slows down over time. A study reported in the American Journal of Clinical Nutrition found that after just five days of feeding participants lower calorie versions of recipes such as spaghetti and meat sauce satisfaction ratings fell by 30 percent. This might help explain why so many people are easily side tracked from healthy eating goals in a relatively short period of time. So, what can you do to keep your mind and taste buds motivated to choose the meals more likely to help you meet summer weight control goals? Here are a few strategies and suggestions to help keep boredom at bay.

Know Which Flavors are Free – There are plenty of ways to jazz up steamed vegetables, grilled fish and other menu choices you might otherwise garnish with a high fat sauce. Lemon juice, salsa, steak sauce, barbecue sauce, hot sauce, soy sauce and vinegars are low cal or no cal options for adding flavor without fat. If you’re watching your sodium intake choose lower sodium versions of soy sauce and go easy on the steak sauce.

Add Detective Novels to Summer Reading – Learn to read between the lines because menu descriptions don’t always tell the whole story about the added fat and calories in a dish. If it says “crispy coating” it probably means it has been deep fat fried or pan fried and always ask the server about how sauces are made. For example, is it a “light” tomato sauce because it’s made with cream and color is lighter? It can happen! And did you know that many restaurants poach seafood in oil? When you see “poached” it doesn’t always mean in low calorie water based broths.

Get what you want but skip the extras- Give in but don’t give up. It’s not the craving for pizza that ‘done your diet wrong’, it was the decision to add extra pepperoni or double cheese that sent the fat and calories over your limit. Watch out for extras such as fried croutons on salads, bacon slices on burgers and cheese sauce slathered on steamed broccoli. Use cravings as an opportunity to add good nutrition such as more veggies on pizza. In the dessert department enjoy a large bowl of fresh berries topped with a small serving of ice cream, instead of a huge bowl of ice cream topped by a few berries!

Find Farms on the Menu

Fresher flavors make for happier taste buds, so summer’s bounty of just picked produce can help keep healthy fruit and veggie focused meals more interesting. The good news is that a bumper crop of chefs today are enthusiastic about featuring top notch organic and locally grown ingredients on their menus. Carvel Gould, executive chef at Canoe in Vinings buys as much as possible from local farmers and added raised bed gardens to the landscaping around the restaurant. Jimmy Carter owner of Milton’s Cuisine and Cocktails in Alpharetta tends an acre garden overflowing with corn, heirloom tomatoes, cucumbers, peppers, squash, herbs and other tasty treasures for chef Boyd A. Rose to feature on their menu of “new southern cuisine.” City chefs focus on rural riches, too. Thomas McKeown ‘s menu at Terrace restaurant at The Ellis Hotel in downtown Atlanta reads like a road map of Georgia with heirloom cherry tomatoes from Crystal Organic in Newborn and lettuces from Indian Ridge Farm in Clarksville. He says, “I try to keep the food as natural as possible and let the food speak for itself. When you start with high quality product it is easy to make great dishes.”

Happy with the Taste but Want to Eat More?
Well, then you’ll have to move more. Whether it’s a morning jog before it gets too hot, a lunchtime cardio class or dancing after dinner, exercise not only helps you maintain the weight loss you’ve achieved; it allows you to eat more without regaining. Trade in some hammock time and step up your activity level this summer and you’ll burn the calories needed to savor a ballpark chili dog or poolside frozen cocktail.

About those recipes.....on Fox 5 Atlanta

2010-06-22T12:33:00.000-07:00

The Lady of the Refrigerator...reveals......

Avocado Spring Rolls
Makes 8 rolls

3/4 cup finely shredded Napa cabbage (packaged angel hair works great too!)
1/4 cup fresh Thai basil leaves, thinly sliced
1/4 cup fresh mint leaves, thinly sliced
1/4 cup fresh cilantro, finely chopped
1/2 cup cucumber, peeled, thinly sliced
1/2 small red bell pepper, thinly sliced
1 avocado, sliced ¼” thick lengthwise
1/4 cup citrus dipping sauce*

Optional:
4 ounces (1/4 pound) cooked chicken breast (Rotisserie chicken is perfect for this)

*Citrus dipping sauce:
1 tablespoon fresh squeezed lime juice
3 tablespoons fresh squeezed orange juice
1 tablespoon fresh ginger, peeled and finely grated
1/4 teaspoon red pepper flakes
1 tablespoon honey
1/2 teaspoon soy sauce
1/4 teaspoon sesame oil

Whisk all ingredients together

16 rice paper wrappers

Make the citrus dipping sauce and set aside for flavors to blend.
Remove skin from chicken breast and shred into small pieces. Combine the cabbage, basil, mint, cilantro and toss. Cut the red pepper, cucumber and avocado.

Fill a shallow pan with hot water. One at a time, dip the rice paper wrappers in the hot water until soft and pliable. Spread the hydrated rounds onto a clean, flat, dry surface. Arrange avocado and peppers in a single layer across the center of the rice paper round; spread 1/4 cup of the cabbage mixture on top then 1/2 oz. chicken. Drizzle with the dipping sauce. Fold the bottom end of the rice paper over the top of the mixture, fold the sides up and then roll into a tight cylinder, "burrito style". Repeat until all ingredients are used. Cut diagonally and serve with the dipping sauce.

Watermelon and Mango Salsa
Serves 6

1/4 cup lime juice
2 tablespoons brown sugar
1/2 teaspoon kosher salt
2 tablespoons crystallized ginger, finely minced
1 small jalapeno pepper, core and ribs removed, finely diced
1/4 cup red onion, 1/4" dice
2 cups watermelon, 1/4" dice
1 ripe mango, peeled and 1/4" diced
1/2 cup cucumber, peeled, seeded, 1/4" diced (1 small cucumber)
2 tablespoons fresh mint leaves, very thinly sliced

In a large bowl, whisk lime juice, brown sugar, salt, ginger and pepper until sugar dissolves. Dice the onion and soak in ice water to remove acid and crisp. While onion is soaking, cut watermelon, mango, cucumber, and mint and add to the bowl with the dressing. Drain the red onion and add to the fruit mixture; gently toss. Cover and chill. Season with salt to taste and serve cold.

This is great with a baked, whole grain tortilla chip or over grilled fish or chicken.

See these recipes on Fox 5 Good Day Atanta

http://tinyurl.com/2dn2spn

The New Picture of Health

2010-06-22T11:34:00.000-07:00

What should Americans be eating today?
Congratulations to those who say they’re trying to eat a better diet to lose some weight and improve their overall health.

As you’ve no doubt heard, the American diet could use some improvements to battle obesity and help prevent diet-related illnesses such as heart disease, diabetes and cancer. But what does a healthy diet look like these days?

Does it mean trading steaks on the grill for tofu and bean sprouts? Should salad bowls be bigger and ice cream bowls be banned? Are there clearly defined dietary devils and angels?

Addressing these questions is the job of the 2010 Dietary Guidelines Advisory Committee. It was established to update the 2005 Dietary Guidelines by taking a look at the latest and greatest nutrition research and then advising leaders at the U.S. Department of Agriculture and the U.S. Department of Health and Human Services (HHS) on what Americans should be eating today.

In its report, released this month, the committee concludes that, “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood, and they eat too much added sugars, solid fats, refined grains, and sodium.”

Translation: Spend more time exploring the produce section and less time eyeing fried chicken in the deli.

Get off the 'soFAs'

Remember all the talk about “couch potatoes,” referring to sedentary habits that contribute to weight gain? Well now couches are joined by sofas! The 2010 Dietary Guidelines report warns that “SoFAS” (solid fats and added sugars) contribute about 35 percent of calories to the American diet for kids, teens and adults.

"Solid fats" refers to the fat in butter, cheese, stick margarine, vegetable shortening (oils that are hydrogenated to be solid at room temperature) and the fats in meats.

"Added sugars" doesn’t need much explanation, but don’t forget that includes soft drinks. The report states, “Reducing the intake of SoFAS can lead to a badly needed reduction in energy intake and inclusion of more healthful foods into the total diet.” So couches and sofas are out, but tables are in. The committee included advice to encourage the enjoyment of healthy food and pointed to the benefits of Mediterranean-style dietary patterns.

Translation: Set a table outside with platters of grilled fish and lemons, vegetables drizzled with olive oil and sliced melon for dessert; preferably with a view of the sea.

The 2010 ‘Uncle Sam Diet,' if you will.The Dietary Guidelines Advisory Committee report: “Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts and seeds.”

Translation: Check out the vegetarian entrees on menus when dining out, even if you’re not a vegetarian, to increase intake of valuable nutrients including fiber and antioxidants.
The report: “Increase the intake of seafood and fat-free and low-fat milk and milk products and consume only moderate amounts of lean meats, poultry and eggs.”

Translation: You don’t have to cut milkshakes or steaks from a healthy diet. Lean toward low-fat dairy and lean meats. For instance, from flank steak to top sirloin, there are 29 different cuts of beef that qualify as lean with less than 10 grams of fat per serving.
The report: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients.”

Translation: Don’t waste calories on sugar-sweetened beverages and deep-fried foods. If you do, spend those calories wisely with smaller portions enjoyed less frequently.

The report: “Reduce sodium intake.”

Translation: Shaking a salt habit doesn’t have to mean suffering with bland foods. Add a world of healthy flavors with fresh herbs, dried herbs, spices, citrus, vinegars, salsas, garlic and mushrooms. Cooking techniques such as grilling, roasting and pan searing caramelize the natural sugars and proteins in foods to add flavor.
The report: “Lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.”

Translation: Looks like we'd better go easy on the doughnuts and tortilla chips.
To read the full report from the 2010 Dietary Guidelines Advisory Committee, go to www.dietaryguidelines.gov.

Vacation Diet

2010-06-16T04:47:00.000-07:00

Just because you’re taking a vacation or even a “stay-cation” with time off spent at home doesn’t mean an escape from diet and fitness habits. In fact, many people today are using their precious days away from a hectic work schedule to attend to health goals. So vacation time is emerging as an opportune time to focus on wellness. Flexible days where you decide what to do when are perfect for taking a pilates class for the first time at a resort or gathering goodies at the local farmer’s market and leisurely cooking up meals at a vacation house.

Registered dietitian, Donna Shields, MS RD has noticed this emerging health trend in her conversations with vacationers in Key West, Florida where she is a self professed “southernmost nutritionist.” Author of the Caribbean Light cookbook, she’s well qualified to help clients trim the calories in a poolside pina colada or discover the healthy flavors of fruit salsas on grilled fish, “Mango and other tropical fruit salsas can be a healthy accompaniment to an entrée or as a sandwich topping; lots of fresh flavor, few calories and a nutritious choice. For cocktails, the Mojito would be a good choice, although it will contain some simple syrup or sugar, most of this rum beverage is club soda which is calorie free. Frozen blended drinks such as Key West’s famous margaritas are usually loaded with sugar, made from presweetened mixes. Pina coladas are a double whammy in that they also can be fairly high in fat due to the cream of coconut.”

Of course, vacations are meant to be fun and an escape from the everyday but indulge wisely. A week of eating breakfast buffets, fabulous lunches and late night dinners followed by an evening of libations can add up to significant weight gain. An extra 3 to 5 pounds is not exactly the souvenir you wanted to bring home with you!

Vacation Diet Tips:

Lighten up expectations- Unless you’re headed to a spa with strict diet and exercise regimes, aim to maintain your weight on vacation.

Try something new- Add the adventure of tasting healthy new foods such as a fish you’ve never tried before, tropical fruits or fresh picked mountain berries.

Hammock time- Know that taking an afternoon nap or collapsing early for a good night’s sleep is not just recharging your batteries it’s helping with weight control. Research shows that getting enough sleep keeps your metabolism humming more efficiently and that helps burn calories!

Packing for vacation – Include healthy snacks such as nuts, fresh fruit, popcorn, whole grain crackers, low fat cheeses in a vacation road trip or air travel packing list.

Skip work but not meals - Eat 3 meals and allow one or two 100-150 calorie snacks per day. Make sure to include sources of lean protein (eggs, fish, chicken, lean beef cuts and non fat milk and yogurts) to keep you feeling satisfied throughout the day.

Choose favorites – If it’s melted butter on Maine lobster that makes your vacation or fresh churned ice cream at the beach that helps you melt into relaxed mode; then go for it! Skip the things you really don’t care about (such as the bread basket at dinner or cheese on a burger) to allow for the calories your really crave.

Exercise some fun -“Leave the car keys in the hotel room and start walking everywhere,” advises Shields, “Biking in Key West is what I would call “functional” exercise. We don’t really think of it as exercise but simply a way to get from one place to another. It’s practical, quick, very green and there’s no hassle or cost of parking. It’s great for the quadriceps muscles which don’t get much use if you’re used to sitting at a desk all week.”

Feeling Better Already - A little down time helps us get in touch with our bodies, minds and our taste buds. Eating mindfully and really savoring flavors is an important part of wellness advice today. As Sheilds shares, “Having fun on vacation is important, doing something nice for yourself can also make you feel better. Sharing a bottle of wine with a little platter of olives and nuts with friends at sunset could be the highlight of your trip.”

Summer Lights

2010-06-02T07:02:00.001-07:00

A toast to summer!!
How about a little rose wine this summer? Remember Mateus? Perfect with crab cakes at a pool party.
Mateus is an inexpensive medium-sweet frizzante rosé wine produced in Portugal. From research, ie Wikepedia!!"The brand was created in 1942 and production began at the end of World War II. The wine was especially styled to appeal to the rapidly developing North American and northern European markets. Production grew rapidly in the 1950s and 1960s and by the late 1980s, supplemented by a white version, it accounted for over 40% of Portugal's table wine exports."

I think a litle pink is poised to make a comeback. Dry rose wines are ALL the rage in smart sets now from Montreal to Montana. Now.....here's a toast to summer slimmers!!

Summer rules! Time to wind down, wear shorts on weekdays, dine outside and declare a free zone away from all of the fuss. Foods lighten up too. Summer issues in a new crop of restaurant menus featuring more salads, grilled entrées, cold soups, frozen drinks and fruit for dessert. The heat drives more diners to cool down with chilled foods and cold beverages and because summer fashions bare more skin there’s more demand for diet-friendly dishes. The problem is that “light and fresh” doesn’t always mean light in fat and calories.
Summer Salads
Whether you’re tossing your own or eyeing the salad section on a restaurant menu beware of the summer salad “blockbusters”. Many overly huge entrée salads aren’t a slam dunk for summer dieters so check web site nutrition information for the big chain restaurants. Many weigh in around 1000 calories. And anywhere you dine, stop and do the mental math- high fat ingredients add about 100 calories per ounce. So chances are when you pile on the cheese, fried chicken, croutons, bacon bits and salad dressing you’ve probably eaten more calories than a large burger and fries.
Remember that the principle ingredients in a salad are supposed to be fresh, raw vegetables, which are low in calories, a good source of fiber to keep you feeling full. Pick veggies in lots of different colors to contribute a wide variety of nutrients to your diet. Add a total of 3 to 4 ounces of lean proteins such as boiled egg, grilled chicken or steak, steamed shrimp, seared tuna or deli sliced roast beef, turkey or ham. Accessorize with a few nuts or small amount of grated parmesan or crumbled goat cheese.
What’s really refreshing to see this summer is a bumper crop of culinary creativity in the salad category. Cheryl Orlansky, dietitian and spokesperson for the Georgia Dietetic Association likes what’s on the menu at Metro Fresh in midtown Atlanta, “To help plan I check their daily specials on line before I go. For example, English Peas and Black Eyed Peas in a salad with mint from their garden with a little feta cheese and lemon zest with olive oil.” Orlansky also likes Metro Fresh’s version of Spaghetti and Meatballs which turns the dish into sort of a salad, “Instead of pasta they use julienned zucchini and yellow squash topped with marinara and meatballs. There’s lots of creativity here.”
Slimming Summer Menus:
- Look for menus that take advantage of summer’s bountiful harvest of low calorie nutrient rich produce including tomatoes, cucumbers, field peas, peaches, basil, and all kinds of berries. Did you know that the vitamin C in produce is essential for building collagen for healthy skin? Another summer beauty tip.
- Don’t be fooled by the fire. Grilled meats and fish are often slathered with butter or oil so request that your order be brushed lightly with oil. Orlansky likes what’s going on the wood fired grill at Fuego Mundo, a South American inspired restaurant in Sandy Springs, “It’s easy to eat well here. Pick a protein, such as tilapia, tuna, sea bass, honey citrus salmon, chicken, chicken sausage, steak, lamb, or tofu. Then you choose your veggie sides such as plantains, rice, quinoa, or black beans. You can go vegan, vegetarian or full on carnivore at this fun spot.”
- Avoid cream based cold soups and go for choices chock full of vegetables such as gazpacho. Fruit soups, from melon to strawberry are delicious and nutritious summer menu additions, too.
- Instead of ice cream or gelato, you’ll save hundreds of calories per serving by choosing fresh fruit sorbets or frozen desserts made with low fat or fat free milk. Many of those trendy frozen yogurt outlets make versions with fat free milk, but watch the toppings. Choose fresh fruit when possible and skip the crushed candies. Milk and muscle note: A study in June issue of Medicine and Science in Sport and Exercise reports that women who drank two glasses of fat free milk a day after their work outs improved muscle tone and lost more fat.
- Think about your drink. Pina coladas may be popular poolside cocktails, but the high calorie content really doesn’t pair well with a bikini! Count 400 calories per 8 ounces of a Pina colada, margarita, or fruit daiquiri. Look for the new ‘skinny’ mixers made with no calorie sweeteners such as sucralose or stevia. Or for less than 100 calories per 8 ounces choose a light beer, vodka and soda with spritz of fruit juice or a rum and diet cola.

Savvy Sandwiches

2010-05-27T09:17:00.000-07:00

That's me with a deconstructed sandwich of sorts in Montreal. Fab Fixings at La Buvette Chez Simone.

“Let’s grab a sandwich” is a popular lunch time rally and was reputedly made possible by the necessity of invention at a card game in 1762. That’s when the fourth Earl of Sandwich, John Montagu, catapulted bread into a new culinary category because he was too busy gambling to stop for a meal. According to legend, he asked for roast beef between two slices of bread so that he could hold the snack in one hand and continue playing cards with the other. The Earl may be happy to know, that after a few low carb diet crazed years- bread is back. According to a survey by the Grain Foods Foundation, nearly three-quarters of U.S. adults say they eat sandwiches at least once a week. From traditional ham and Swiss on rye to veggie subs to trendy paninis hot from the grill -here some sandwich savvy tips on building the best bites between bread.
Bread as Your BaseThink of a sandwich as an opportunity to customize your meal to meet taste and nutrition needs. The bread is the blank canvas. The healthiest canvas is whole grain bread because it’s higher in fiber and other nutrients found in the exterior bran portion of a grain. But, registered dietitian Sharon Palmer of Environmental Nutrition (environmentalnutrition.com) warns that labels can be deceiving and cautions against breads sold with phrases like “made with whole grains” or “multi-grain”. Make sure that whole grain is the first ingredient listed to avoid products that add a pinch of whole grain flour to try to jump on the healthy bread bandwagon. Choose breads with at least 2 grams of fiber per slice.
Like croissants? No wonder. Croissants are made with the equivalent of five pats of butter, so know you’re getting into high fat bread territory and avoid adding any extra butter or mayo to your sandwich. Focaccia bread, can be a higher fat choice too because it’s baked with olive oil and often more is drizzled on top after baking. Forgetting the bread and making lettuce wraps “sandwiches” is pretty popular today, too. Just note that wrapping fried chicken strips or teriyaki sauced shrimp in lettuce leaves can still wrack up a lot of calories because of the filling.
Insider Tips
Giant deli sandwiches piled high with meat and cheese can land you a lunch with your calorie total for the day. Choose no more than 3 ounces of lean meats such as ham, turkey, roast beef, or grilled chicken. Higher fat meats such as pastrami and salami contain twice the calories. If you want a chicken salad or tuna salad sandwich, just don’t add any extra mayonnaise, it’s already in the mix. A slice of cheese will add about 100 calories; so be aware of that before you pile on multiple slices.
Work in as many vegetables as possible. In classic sandwich shop speak, “Run it through the garden!” Ask for a double the usual lettuce and tomato garnish and if other veggies are available such as cucumber slices or fresh spinach- go for it. Note that ¼ of an avocado is a tasty splurge at 80 calories but is a good source of healthy mono unsaturated fats, fiber, vitamin C and lutein ( good for your eyes).

Be Slather Savvy

Go easy on the mayo because it’s 100 calories per tablespoon. Light mayonnaise cuts that in half. If you’re ordering a panini, ask them not to spritz on extra oil before it hits the grill. At sub shops, note that the oil and vinegar mix can set you back 70 calories per tablespoon. So, ask for a little oil squirted on and then more of the vinegar to wet down your sub.
Mustard, with a mere 5 calories a teaspoon, is a flavor bargain. A 6” turkey and cheese sub dressed with mayo and oil is 500 calories. The same sub with mustard is 300 calories.
Sandwich side kicksSkip the chips or share with a little bag with a friend. Baked chips will have less fat and calories – but still add about 100 calories to your meal. Better yet, go for a fresh crunch with a side salad or fresh fruit option to boost nutrition and build a better lunch.

Hey Kids! The White House Wants Better Menus for Little Diners

2010-05-23T17:30:00.000-07:00

Want to see healthier options on kids’ menus at restaurants and tired of seeing nothing but chicken fingers, burgers and fries? Your concerns are part of the White House Task Force on Childhood Obesity.

In a detailed plan presented to President Barack Obama this month, more than 70 recommendations are outlined by task force members to help meet the goal of reducing the present childhood obesity rates of 20 percent to a level of 5 percent by 2030. Priorities include strategies to help empower parents and caregivers to guide children toward healthier food and fitness habits with specific suggestions on everything from building school gardens to adding neighborhood sidewalks to improving children’s menus at restaurants.

Recommendation from the task force document: Restaurants should consider their portion sizes, improve children’s menus and make healthy options the default choice whenever possible. The improvements are particularly important because one-third of meals are consumed in restaurants.

What do some Atlanta parents — who just happen to be in the restaurant business — think about “the state of the union” for kids dining out?

Father of a boy and girl, Ian Winslade, formerly of Spice Market and chef of soon-to-open Bottle Bar Buckhead, says, “I think restaurants need to do more with kids menus. And I found if you introduce kids as toddlers to a variety of foods, you’ll have a better go of it when dining out.”

Winslade admits that even chefs who make it a career to please customers’ palates can have a tough time with their own kids.

“At about 5 years old you can get some serious push back, but hang in there because after about 8 they roll back in and become more adventurous,” Winslade said.

Ford Fry, executive chef of JCT Kitchen and father of two boys, believes good eating embraces all foods in moderation. “Hey, I’m a chef famous for my fried chicken and macaroni and cheese, but our menu focuses on great farm fresh vegetables, too. At home we eat healthy six days a week and one day a week the boys can eat whatever they want,” he said.

And to up the ante on interest in healthy menu choices and further community support of farmers who grow organic produce for Atlanta’s restaurants, Fry and friends organize a vegetable festival each August — the JCT Killer Tomato Fest.

Selling good nutrition to kids takes on many forms. At Ted’s Montana Grill, cook Otto Calvert at the Luckie Street location says a restaurant can be the best place to get kids excited about healthy foods. “We start with lots of really fresh vegetables, and we know how to season them, and we don’t overcook them. We can help parents because kids eat their vegetables here when we ask them to!”

Catering to smaller appetites

Skip the sodas. Ask for low-fat or nonfat milk. Or make your own special “soda” by asking for a combination of fruit juice with sparkling water.

Good things in small packages. Children are not just small adults, especially when it comes to nutrition. Every bite counts and every bite should be delivering healthy nutrients. Filling up on tortilla chips or fried appetizers is a bad habit for two reasons: They’ll often consume too many calories and they won’t have room for the healthy items. Get a side order of fruit or cut-up vegetables right away to keep them occupied.

Don’t clean your plate. An important lessons in nutrition is recognizing when you are full.

Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolyn oneil.com.

Gulp! Gulf of Mexico Seafood in Peril

2010-05-17T12:19:00.000-07:00

The fate of fisheries in the Gulf of Mexico is being determined by winds and waves as the oil spill caused by the BP drilling rig explosion continues to spread and threaten important fishing grounds in and around the Gulf of Mexico. While layers of federal, state and local authorities work with oil industry officials to deal with and contain the spill, it’s the job of The National Oceanic and Atmospheric Administration (a bureau of the U.S. Department of Commerce) to monitor seafood safety. NOAA has already moved to close some fishing grounds and oyster beds to protect consumers from contaminated products. In the case of shrimp, a great deal of the supply provided to supermarkets and restaurants is frozen and therefore safe because it could have been harvested long before the spill occurred. Will there be a shortage of Gulf coast shrimp this summer? Will the spill move down to the Keys and around to the east coast of Florida affecting fisheries there? These are questions on the minds of everyone who loves seafood from these areas and yet to be determined. One thing for sure, shrimp is incredibly popular food all around the world and certainly offers significant nutrition. As the saying goes, you don’t know what you’ve got til it’s gone. So let’s salute to the taste and health benefits of shrimp as we continue to follow the containment of the Gulf oil spill.

Shrimp Cholesterol Not a Threat

If you've been avoiding shrimp because you’ve heard that these crustaceans are high in cholesterol, you're wrong and right. Shrimp do contain relatively high levels of dietary cholesterol - 166 milligrams of cholesterol per three ounces of steamed shrimp. But, shrimp is very low in saturated fat, the kind of fat given the biggest blame for raising blood cholesterol levels. It turns out that the cholesterol in foods we eat has less of an impact on blood cholesterol than saturated fats. Researchers at The Rockefeller University in New York found that when volunteers ate shrimp along with foods that were low in saturated fat, their blood lipid ratios remained balanced So the net-net, as you cast your net to find heart healthy seafood, is that shrimp's overall nutritional profile places it on the list of the dietary good guys. The same goes for shrimp's crustacean cousins, lobster and crab.
Pass the Lemons Please

Add a spritz of fresh lemon or lime juice or a splash of hot sauce and you'll keep the calories low-84 calories per three ounce serving (10 large shrimp). Fresh salsas, savory fruit relishes and vinegar based marinades add flavors without added fat, too.
Of course, if you drench shrimp in drawn butter or drown them in cheese or cream sauces you're changing the nutritional picture by increasing the calories and the artery-clogging saturated fat content of the dish. Fried shrimp will be higher in fat and calories, too. In fact you can add 100 calories per ounce when you plunge shrimp into the deep fryer. Make sure to seek out restaurants that use trans-fat free oils.
Nothing Shrimpy about Shrimp’s Nutritional Benefits:
Nutritional Scorecard (3 ounces steamed shrimp, about 10 large shrimp): 84 calories, 0.9 g total fat, 0 g carbohydrate, 166 mg cholesterol, 17.8 g protein.

 Nearly fat free, low in calories
 High in protein
 Good source of cardio-protective omega-3 fatty acids. Four ounces of shrimp provide 14.8% of your daily need for these protective fats.
 Excellent source of mineral selenium- associated with lowered risk of cancer
 Excellent source of vitamin B12 and - a four-ounce serving of shrimp delivers 28.2% of the daily value for vitamin B12. Vitamin B12 is one of the nutrients needed to control levels of homocysteine, a significant risk factor for cardiovascular disease.
 Mineral-rich, supplying iron, zinc and copper.
 Low in mercury and other environmental contaminants. For a complete list of mercury levels in seafood: www.cfsan.fda.gov .
Nutritional Scorecard (3 ounces steamed shrimp, 10 large shrimp): 84 calories, 0.9 g total fat, 0 g carbohydrate, 166 mg cholesterol, 17.8 g protein.

Condiment Calories
Clarified butter-120 cal/ tablespoon
Tartar sauce-70 cal/tablespoon
Cocktail sauce- 20 cal/ tablespoon

NOAA Gulf of Mexico Fisheries Closings
This link leads you to a map of closed fisheries in the Gulf, as of May 17th.

http://tinyurl.com/392zgl3

Meatless Monday or Any Day You Like

2010-05-05T11:27:00.000-07:00

There’s a sizable food trend simmering on the sidelines to declare diets free from meat one day a week called “Meatless Monday.”

It started a few years ago as a public health awareness program associated with the Center for a Livable Future at Johns Hopkins University's Bloomberg School of Public Health, and today it’s gaining followers who believe skipping meat one day a week is good for their health by cutting their intake of saturated fat and good for the health of the planet by saving resources such as fresh water and fossil fuel.

Why Mondays? According to the Web site, www.meatlessmonday.com, Monday marks a move back to the structure of school and work and a time to plan ahead and set good intentions for the week.

“I think meatless Monday is a good alliteration,” said dietitian Chris Rosenbloom, who is a professor of nutrition at Georgia State University. “It could be Tofu Tuesday or Wild Greens Wednesday, but Meatless Monday has a nice poetic ring to it. And depending on your choice, the benefits can be an increase in vegetable consumption, more dietary fiber, more vitamins and minerals and healthy plant chemicals, and less cholesterol, saturated and total fat.”

It’s interesting to note that Meatless Monday has a place in history, as well. During World War I, the U.S. Food Administration urged American to reduce consumption of key staples to aid the war effort. “Food will win the war,” the government proclaimed, and “Meatless Monday” and “Wheatless Wednesday” were introduced to the nation.

Another modern moniker for folks following today’s increasingly popular middle ground between vegetarian and meat eater is the term “flexitarian.” Sometimes they eat vegetarian-style meals, and sometimes they eat meat. It could mean whole-wheat penne pasta for lunch and short ribs for dinner. But often it’s a smaller serving of meat with lots of side vegetables.

According to the Vegetarian Research Group, about 3 percent of American adults are true vegetarians who say they never eat meat, fish or poultry. But at least 10 percent of adults consider themselves vegetarians, even though they eat fish or chicken occasionally. The flexitarian model, where people say they “seek out vegetarian meals,” fits even more, with estimates as high as 40 percent of the U.S. population.

Rosenbloom cautions that a move to skip meat doesn’t automatically guarantee great health because there are dietary downfalls in the vegetarian world, too. “Watch out for high-fat and high-sodium cheese, sour cream or whole milk dairy added to vegetarian entrees. Ask the wait staff to use less cheese on a dish. And avoid high-calorie fried items. Beer-battered and deep-fried asparagus spears are not the healthiest choice, even though it is a vegetarian option.”

Some might wonder whether a Meatless Monday might cut into needed protein requirements, but Rosenbloom reassures that most Americans consume more than enough protein anyway and the vegetable kingdom is a rich source. But, again, you have to choose wisely.

“Whole grains and vegetables contain some protein and beans, like black beans, kidney beans, etc., are very high in protein because their roots fix nitrogen unlike other vegetables," Rosenbloom said. "We used to think that you had to combine certain plants [beans and rice] together at the same meal in order for your body to use the protein, but we know now you don't have to eat them at the same meal to get the benefit. However, come combinations, like beans and rice, taste great together.”

Meatless menu options (from USDA My Pyramid.gov)

Choose dry beans or peas as a main dish or part of a meal often. Some choices are:

Chili with kidney or pinto beans

Stir-fried tofu

Split pea, lentil, minestrone or white bean soups

Baked beans

Black bean enchiladas

Garbanzo or kidney beans on a chef’s salad

Rice and beans

Veggie burgers or garden burgers

Hummus (chickpeas) spread on pita bread

Choose nuts as a snack, on salads or in main dishes. Use nuts to replace meat or poultry, not in addition to these items:

Use pine nuts in pesto sauce for pasta

Add slivered almonds to steamed vegetables

Add toasted peanuts or cashews to a vegetable stir fry instead of meat

Sprinkle a few nuts on top of low-fat ice cream or frozen yogurt

Add walnuts or pecans to a green salad instead of cheese or meat

Smart Eating!

2010-04-14T11:44:00.000-07:00

Eating to Prep for Job Interview, Important Presentation or Big Test

The saying goes that you only have one chance to make a first impression.

Job interviews have always been an important time to take this advice to heart. And with millions of Americans currently out of work and fewer positions to fill the competition is keen. This month, however, there’s some good news for all job hunters. U.S. labor statistics reveal a glimmer of hope that more employers are saying, “We’re hiring!” For the first time in a long time, unemployment rates are holding steady and job openings, especially for part timers, are starting to appear. This is also an active time of year for students interviewing for college admission or for summer internships. Certainly, preparing for an interview is vital including dressing the part to help stand out from the competition. What you eat and drink before the important interchange can make a difference too. If you're a morning person- ready and raring to go with the rising sun- but scored a late afternoon appointment with career destiny, you can structure your meals and snacks to help keep you alert later in the day. The same goes for heeding advice on what you should avoid eating before a face to face interview-uh, not the time for garlic or onions!
So, what’s the best thing to eat before an interview to stay focused and calm?

Meal Choices Can Make or Break Your Brain Power. While grabbing a biscuit or bagel might be easy choices for breakfast on the fly, nutrition scientists who study foods’ affect on the brain say eating nothing but carbs is a bad choice for a big day. A Massachusetts Institute of Technology study compared two groups who ate either a high-protein or high-carbohydrate breakfast. Two hours later the carb group had levels of the sleep inducing amino acid tryptophan that were four times higher than the protein group. A job interview is no time to nod off! So make sure to add an egg to that breakfast biscuit or drink a glass of non fat milk and add some peanut butter or smoked salmon to a bagel to boost the protein power of your morning meal. Lean protein foods such as eggs, chicken, turkey, fish and beans help your brain stay alert by supporting the production of neurotransmitters needed to for smart thinking.

Brain cells crave choline
Found in egg yolks, peanuts, soybeans and flaxseeds the nutrient choline helps support the brain’s messenger service, called neurotransmitters. It’s also linked to new memory cell production. And chances are you're not getting enough choline in your diet, especially if you're an egg white omelet fan. According to Boston based nutrition consultant and registered dietitian Elizabeth Ward, “In fact, fewer than ten percent of older children, men and women meet the recommended Adequate Intake for choline.” Ward says one egg which contains 125 milligrams of choline can help close the gap.

B Alert – B vitamins, such as folate or folic acid, play a key role in forming the brain’s memory cells and have been shown to improve alertness in adults.
Found in orange juice, green vegetables, cantaloupe and whole grain foods including those enriched with folic acid such as breads, cereals, pasta and rice.

Pay Attention with Tea
Coffee may be the go-to beverage for most who want to add some pep to their step but, too much caffeine can cause nervous jitters- not a good look during a job interview. So maybe you should switch to tea today. New research on drinking tea highlights its effect to calm us down so we can concentrate better and focus on the task at hand. John Foxe, Ph.D. Professor of Neuroscience, Biology and Psychology at City College of the City University of New York found that theanine, an amino acid present in the tea plant increases alpha brain-wave activity which induces a calmer, yet more alert, state of mind. Theanine is found in green, black and oolong teas.
Water for the Brain
If your brain feels a bit fuzzy or you feel irritability coming on you might just be thirsty. Dehydration can make you feel listless, lethargic and contribute to concentration problems. Make sure to drink water or other thirst quenching drinks to keep your brain hydrated -but keep an eye out for restroom signs at your interview location!

Chew Gum While Waiting- While gum chewing during an interview is not advised because it may detract from what you’re saying, research shows that gum can help you stay focused and alert. Researchers at Baylor University found that chewing gum improved students’ scores on math tests. And in a lab setting participants who chewed gum showed reduced stress and improved mental alertness.

What if it’s an interview during a meal? Unless you’re applying for a job on the hit TV show Mad Men, this is no time for the judgment impairing three martini lunch. If it’s a dinner interview and the others are having glass of wine; it’s OK to follow suit but remember you’re the one in the spotlight. And let’s just say you’re a vegetarian or have strong feelings about your low-carb diet. This is no time to share your passion for dietary concerns, especially if the boss-to-be is digging into a rack of ribs or big bowl of pasta. Choose easy to eat foods such as soups and salads or simple entrees of chicken or fish so you can keep up with the conversation during lunch. Chomping corn on the cob or swirling spaghetti noodles might be a bit distracting.

Just What the Doctor Ordered!

2010-03-30T11:35:00.000-07:00

Chef Instructor Bill Briwa of the Culinary Institute of America, Greystone in Napa Valley loves to share the secrets of adding flavor to recipes with a world of spices.

Imagine a day when your doctor hands you a recipe instead of a prescription and you’ll share the vision of physicians, dietitians and other health professionals gathered recently in the kitchens of The Culinary Institute of America’s campus in Napa Valley.

The “Healthy Kitchens, Healthy Lives” conference presented by researchers from Harvard Medical School brings medicine and menus together to illustrate the benefits of eating a healthy diet. “We need to practice what we preach” declared Dr. David Eisenberg, Director for Research and Education in Complementary and Integrative Medical Therapies at the Harvard Medical School, “What doctors eat predicts their willingness and ability to advise patients about what they eat.” Eisenberg, who created the Healthy Kitchens, Healthy Lives conference, led a recipe demonstration on Asian stir fry techniques. An M.D. handy with a cleaver and a wok, Eisenberg was the first US medical exchange student to the People’s Republic of China in 1979, “That’s when I learned the significance of a teaching kitchen. If we’re going to get people to eat better we have to realize that taste trumps nutrition science every day.”

While there were plenty of grim diet related health statistics to review including maps revealing states with the highest obesity rates, the focus was on cooking up solutions. Dr. Robert Israel, an internal medicine physician with Providence Hospital in Mobile, Alabama leapt at the opportunity to exchange his doctor’s coat for a chef’s hat in a workshop on cooking whole grain side dishes, “This is wonderful. It’s what we should have been doing twenty years ago.” The CIA-Harvard conference was packed with nutrition knowledge and real life recipe advice. Here’s an overview of healthy highlights.

Robert Israel, MD of Mobile, Alabama joins Paige Martin, RD,
a dietitian from Atlanta for a CIA cooking class on Whole Grain dishes.

Recipes for Wellness

1. Eat lots of vegetables- Advice to eat more plant based foods was abundant. Harvard School of Public Health’s Dr. Walter Willett, a course co-director, emphasized “Populations that eat five or more servings of fruits and vegetables per day live longer lives and have less heart disease, stroke and cancer.” Cooking up solutions: Cookbook author, Chef John Ash says, “Instead of steaming, try roasting vegetables such as cauliflower and Brussels sprouts- the high heat brings out naturally sweet flavors.”

2. Say yes to good fats- Not all fat is created equal. Trans fat is the most harmful. Avoid partially hydrogenated vegetable oils The preferred forms of fat intake include: olive
oil, canola oil, avocado, nuts, seeds, and fish oil. Omegas 3’s in seafood are beneficial. Eat seafood at least twice a week. Cooking up solutions: “Give bottled salad dressings the boot” says cookbook author Joyce Goldstein, “Save money and have fun making your own salad dressings with olive oils and vinegars. Add a splash of fresh orange or lemon juice.”

3. Upgrade your carbs – To help control swings in blood sugar and support a healthy heart and digestive system, minimize refined sugar and white flour products; instead eat whole grain breads, oats, barley, brown rice, quinoa, wheat berries and other whole grains and cereals. Eat Fewer Refined Carbohydrates: white bread, white flour, sugary cereals, pasta, jellies, sugar candy and soft drinks. Cooking up solutions: CIA chef instructor Tucker Bunch shares these tips, “Most all grains, such as quinoa, brown rice, wheat berries and faro, can be cooked ahead and then combined with seasonings such as sautéed garlic, fresh basil, olives, lemon juice and olive oil to make a delicious side dishes.”

4. Eat Mindfully - Grab and go eating might save time but, it’s not getting a doctor’s or dietitian’s approval. Advice to slow down to appreciate and savor flavors, aromas, colors and textures of foods is becoming just as important as nutrient recommendations. Eisenberg says mindless munching whether in front of the television or in the car must be addressed, “Mindfulness and intention affect all behaviors including what and how much we eat.” Cooking up a solution: Savor and really think about the pleasure of enjoying a square of dark chocolate or dollop of whipped cream on top of a bowl of fresh berries.

Mediterranean Grain Medley

Ingredients

Farro or Soft Wheat Berries, fully cooked 3 cups

Salt and Black pepper to taste

Quinoa, fully cooked 2 cups

Extra virgin olive oil 1/4 cup

Fresh lemon juice 1/4 cup

Crimini mushrooms, quartered 2 cups

Shallots, diced 2 Tsp

Garlic, chopped 1 tsp

Organo, chopped 1tsp

Chick peas 1 cup

Parsley, chopped 1 tsp

Cherry tomatoes, cut in half 1 cup

Mint or basil, minced 1/4 cup

Kalamata olives, cut julienne 2 Tbsp

Hot red pepper flakes 1 tsp

Method:

Heat a large saucepan over high heat. Add 2 tablespoons of olive oil and the mushrooms. Toss so the mushrooms begin to brown.

Add the shallots, garlic, oregano and cook until aromatic. Season with S and P.

Add the chick peas, herbs, tomatoes and olives to the pan, tossing to mix well.

Adjust seasoning, adding salt, black pepper, red pepper flakes and lemon juice to taste.

Fold in the cooked grains to heat through.

Don't Flip Out about Eating Out, Flip Your Plate!

2010-03-24T15:03:00.000-07:00

The Plate Flip: Make vegetables the Star. Small portions of meat with mostly vegetables on the plate with one glass of wine = a meal that pleases both taste and health.

It’s easy to understand why nutrition advice today includes cautionary tales of restaurant menu items that deliver more than a day’s calorie limit with overblown portion sizes and whopping amounts of sugar, salt and fat. But, registered dietitian Connie Guttersen doesn’t think that means declaring a ban on dining out, “Eating is out is part of the daily American lifestyle. Strategies for success are essential to help diners who need to lose or maintain weight loss and feel good about eating in restaurants.” She says access to the facts certainly helps diners decide what to order. For instance, nutrition information on menu items at P.F. Chang’s reveals wide swings in calorie costs. Choose the Orange Peel Beef and you’re looking at 1400 calories on the plate versus the Cantonese Shrimp with only 350 calories a serving.

Guttersen knows a lot about the good, the bad and shockingly unhealthy choices offered in restaurants today. As a nutrition instructor at the Culinary Institute of America’s Greystone campus in Napa Valley she’s on the front lines of gathering the food facts on menu items and sharing them with the next generation of chefs in training and adding to the skill sets of experienced chefs. Nutrition coursework is an important focus in culinary schools today as chefs gain the food knowledge and cooking techniques needed to prepare healthier menus that are just as appealing and sell just as well as restaurants’ more decadent choices. Guttersen, who spoke at the Healthy Kitchens/Healthy Lives conference held recently, says there are plenty of examples that illustrate good nutrition is making its way into food service including trends to offer small plates, seasonal produce, and flavors added to recipes with spices, herbs, fruit salsas and vinegars instead of butter, cream and cheese. So, what’s her best advice for diners to navigate a menu in search of breakfast, lunch or dinner that will support a healthy lifestyle? “Try not to micromanage by fretting about the exact calorie count of a dish. Instead, be mindful and visualize a healthy plate with at least 75% plant based foods. Eating mostly vegetables, fruit and grains should become second nature. It’s what we call the ‘plate flip’. Meat shouldn’t be the star of the plate.”
5 Strategies to Success in Healthful Dining Out

Watch the Three B’s - Before you even order your entrée you can easily consume more than 600 calories with Bread, Butter and Beverage. Two pieces of bread (400 calories), 1 teaspoon or pat of butter (100 calories) and a soft drink or alcoholic beverage (200 calories).

Look for Healthy Preparations- Instead of deep fried or bathed in butter or cheese sauce look for menu descriptions that indicate leaner cooking techniques such as: Plank Roasted, Oven Roasted, Brick Roasted, Grilled, Seared, Stir Fry, En Papillote, and Poached in wine or broth.

Feast on Vegetables- Choose lots of different colors and varieties as the star of the plate, prioritize seasonal, local and organic. Guttersen says, “Build smarter salads with dark greens, added nuts and seeds and small amounts of flavorful cheeses.” Salad dressings can add flavor with healthy oils such as olive or canola.

Go For Whole Grains- Discover a world of healthy grains including quinoa, wild rice, faro, whole wheat pasta, brown rice, barley, amaranth, wheat berries and oats.

Flip Your Plate- Protein portion whether beef, chicken, fish or tofu only needs to be four ounces. Include plant sources for protein: nuts, seeds, soy ( tofu), and beans. Consider the Pastry Flip for dessert emphasizing fruit and small amount of pastry or granola topping.

This is the Best News Yet!

2010-03-03T13:01:00.000-08:00

Light Drinking Might Help Keep Women Slim
HealthDay News
Updated: 12:25 p.m. Monday, March 8, 2010
Posted: 12:11 p.m. Monday, March 8, 2010
Count staying slim as one of the apparent benefits of light-to-moderate alcohol consumption, at least for women.
New research found that women who drank the equivalent of one to two drinks a day were least likely to gain weight -- 30 percent less likely, in fact, than teetotalers.
"Our study results showed that middle-age and older women who have normal body weight initially and consume light-to-moderate amounts of alcohol could maintain their drinking habits without gaining more weight, compared with similar women who did not drink any alcohol," said study author Dr. Lu Wang, an epidemiologist with the division of preventive medicine at Brigham & Women's Hospital in Boston.
The findings are published in the March 8 issue of Archives of Internal Medicine.
Previous evidence on the health benefits of alcohol have been mixed. Some research has found that men and, to a lesser extent, women who drink moderately over the long-term have a lower risk for heart disease.
But another study found that even moderate drinking might raise the risk for breast, liver and other cancers in women.
Wang and her colleagues followed 19,220 women, 39 years or older, for an average of 13 years. All participants started the study with a normal body-mass index.
Although, on average, the women all tended to gain weight as time progressed, abstainers gained the most. The amount of weight gained decreased as alcohol consumption went up, the study found.
The researchers said they were unable to draw conclusions about heavy drinkers because there were so few in the study and because these women also tended to smoke, indicating they had very different lifestyles from the other participants.
There could be any number of reasons for the findings, including different ways that women metabolize alcohol, compared with men.
Also, the researchers pointed out, women tend to substitute alcohol for other foods, whereas men tend to simply add alcohol to everything else they're ingesting.
"The impact of alcohol consumption on body weight needs to be considered in the context of energy balance," Wang explained. "Among women, those who regularly consume light-to-moderate alcohol usually have a lower energy intake from non-alcohol sources. On the other hand, alcohol intake tends to induce increased energy expenditure beyond energy contents of the consumed alcohol in women. Taken together, regular alcohol consumption in light-to-moderate amount may lead to a net energy loss among women."
Marianne Grant, a registered dietitian and health educator at the Texas A&M Health Science Center's Coastal Bend Health Education Center in Corpus Christi, said that "it's possible that women who are of healthy weight are not as efficient in metabolizing alcohol."
"But, as always, the message is to enjoy alcohol in moderation," she warned. "Don't go with this as a weight-loss method. The keystones of healthy nutrition still hold."
More information
The U.S. Centers for Disease Control and Prevention has more on maintaining a healthy weight.
Copyright © 2010 HealthDay. All rights reserved.

Dorm Room Diet Tips to Share

2010-02-23T05:51:00.000-08:00

Katie and her roommate Nora in their dorm room at University of the South

This weekend I'm heading on up to Monteagle to visit my daughter Katie at Sewanee, The University of the South. It's mother/daughter weekend for her sorority TKP and of course most of the plans revolve around parties and what to do for dinner! The moms, apparently, are also going to help the girls clean up the sorority house and gardens. Bonding and burning calories!

Made me think of this great blog post written by Samantha Miller, “The Ultimate Dorm Room Dieting Guide: 100 Tips, Tools & Tricks.” It's really well researched and the only thing missing is a link to this blog!! Enjoy and please share with any college dorm life folks in your life.

http://www.universityreviewsonline.com/2005/10/the-ultimate-dorm-room-dieting-guide-100-tips-tools-tricks.html

http://tinyurl.com/yjjsex4

Nutrition Nuggets to Chew On

2010-02-22T06:06:00.002-08:00

.
Terrific Illustrations by Laura Coyle. http://www.coyleart.com/

Nutrition Tid Bits

From tidbits discussed at dinner parties to food bloggers’ pithy posts, all kinds of diet facts and fallacies are being shared about what to eat and not to eat and how it all might affect our health.
Since I spend most of my time keeping up with the latest in nutrition science and food trends, I thought I would weigh in on some of the most talked about topics today. So dig in and digest a few nuggets of nutrition knowledge to help cut through the clutter.

It’s complicated. Simplistic advice such as “shop the perimeter of the grocery store to find the healthiest food products” just doesn’t make sense anymore. I get the idea that fresh produce is often on the store’s perimeter and potato chips are in the aisles; but isn’t the perimeter also where you find the beer and the bakery? Center aisles are home to many of the healthiest foods, including canned beans, brown rice and whole-grain cereals. Whether you’re shopping for foods low in sodium or high in vitamin C, the nutrition facts label is your guide, not a supermarket’s floor plan.

Never say never. Popular nutrition advice to avoid white foods makes me see red. The original intent was to encourage eating whole-grain breads and brown rice instead of white rice or baked goods made with refined white flour. But now there are breads on the market that appear white but contain ample fiber content, and did you know that enriched white rice contains four times more folic acid than brown rice? Even white foods in the vegetable kingdom, such as garlic, onions and cauliflower, deserve equal billing with their green and red colleagues. White plant pigments, according to the Produce for Better Health Foundation, indicate powerful cancer-fighting phytonutrients are present such as indoles and flavanols. Ever wonder what gives dairy products such as milk and cottage cheese their white color? It’s the high-quality protein called casein.

Fat-free isn't always free. Nonfat milk is a great choice, delivering an impressive nine nutrients with each glass you drink or cereal bowl you fill, without the fat and calories you may be trying to avoid. But watch out for other fat-free foods that have extra sugar or salt to make up for the missing flavor from the fat. Some reduced-fat peanut butters actually contain the same number of calories as regular peanut butter because sugar has been added to make it taste better. Since fat delivers taste satisfaction, dietitians often recommend low-fat versions of yogurt, cottage cheese and mayonnaise, rather than the usually less than enjoyable fat-free versions.
Daisy Brand cottage cheese is my favorite. It tastes like cottage cheese used to taste...delicious...because there's only three ingredients and it's all natural. Did you know that other brands of cottage cheese have up to 20 ingredients, including things like modified food starch ( look out gluten free crowd ) and thickeners like guar gum. You can find Daisy brand in most parts of the country and in Super Targets nationwide. Fresh as a Daisy!

Nutrition to the rescue? Now hear this. It’s hard to know what to do with snippets of emerging nutrition research. Case in point: Several studies suggest certain nutrients such as folic acid, vitamin B12 and a combination of antioxidants (vitamins A, C and E plus magnesium) may reduce the risk of age-related hearing loss and noise-induced hearing loss. A study conducted at the University of Georgia found that low blood levels of vitamin B12 in a group of women over age 60 were linked to hearing loss; but researchers aren’t sure B12 is the hero until findings are confirmed by other studies. So, in the meantime, taking a daily multivitamin and eating a variety of foods is the best way to protect yourself while waiting for nutrition scientists to tell us more about specific supplementation. A menu suggestion to include these ear-friendly nutrients would be a spinach salad (folic acid) with tomato (vitamin A and C), walnuts (vitamin E), hard-boiled egg (vitamin B12) and dressing made with vegetable oil (vitamin E). Sound good?

Are you really allergic? Food allergies need to be taken seriously and may be on the rise. Recent data from the Centers for Disease Control and Prevention reveal that the prevalence of food allergies in children under 18 increased 18 percent from 1997 to 2007, and related visits to the doctor or emergency room tripled. Meanwhile, the trend toward avoiding gluten-containing foods is really taking off in 2010, and a lot of the momentum is from people who may have no medical diagnosis the avoidance is necessary. The good news for everyone is that the sales surge for allergen-free foods is making it possible for food companies to add more detail to ingredients lists and to improve the variety and quality of products available. Restaurants are joining the effort by adding more gluten-free menu options. Noted Atlanta restaurants include Wildfire, Figo and Shaun’s.

Great Moments in Movie Mayonaise

2010-02-18T11:07:00.000-08:00

OK...so I get a lot of press releases but this one from Duke's Mayonaise recounting film's famous lines including mayonaise is my favorite so far. I appreciate the attention to fine film research!

Rollum..........

Undercover Brother (2002)
Characters: Smart Brother (Gary Anthony Williams); Undercover Brother (Eddie Griffin)
Smart Brother (to Undercover Brother): If you’re going to fit in to white America, you’re gonna have to learn to like MAYONNAISE!

Notting Hill (1999)
Characters: William Thacker (Hugh Grant); Spike (Rhys Ifans)
Spike: There's something wrong with this yogurt. William: It's mayonnaise. Spike: Oh.

Pulp Fiction (1994)
Characters: Vincent Vega (John Travolta); Jules Winnfield (Samuel L. Jackson)
Vincent: …you know what they put on french fries in Holland instead of ketchup?
Jules: What?
Vincent: Mayonnaise.
Jules: Goddamn!
Vincent: I seen 'em do it…

Night Shift (1982)
Character: Bill Blazejowski (Michael Keaton)
Bill: Wait a minute! Why don't they just mix the mayonnaise with the tuna in the can... HOLD THE PHONE! Why don't they just FEED the tuna fish mayonnaise! [speaks into tape recorder] Bill: Call Starkist!

An Officer & a Gentleman (1982)
Characters: Sgt. Emil Foley (Lou Gossett, Jr.); Zack Mayo (Richard Gere)
Foley (to Mayo): In every class there is a joker who thinks that he is smarter than me. In this class that happens to be you, isn't it mayonnaise?

Airplane (1980)
Character: Captain Clarence Oveur (Peter Graves)
Operator: [I] have an emergency call for you on line five, from a Mr. Hamm.
Capt. Clarence Oveur: Alright, give me Hamm on five, hold the mayo.
So break out your favorite Duke’s Mayonnaise recipe card and enjoy the festivities with your pick for favorite “Mayo Moment” in film.

www.facebook.com/DukesMayo; @dukesmayo

Duke’s legacy began 90 years ago in 1917 with Mrs. Eugenia Duke of Greenville, South Carolina who used to prepare and sell sandwiches to soldiers stationed at nearby Fort Sevier during WWI. Her sandwiches, and the homemade mayonnaise that gave them special flavor, became so popular that soldiers wrote to Eugenia requesting her recipe.

Thindulgence Diet

2010-02-13T13:14:00.001-08:00

What's a "thindulgence"? I think you know. It's something that tastes just as good as a high calorie indulgence with a smarter, sleeker, slimmer price tag. The deliciously rich looking frozen drinks in the photo are thindulgences I discovered poolside at the lovely zen like resort, Amanyara in the Turks & Caicos islands. Simply a mix of fragrant fresh brewed tea, ice, a squeeze of lime and a bit of sugar in a blender; this is truly a thindulgent iced tea! Stayed tuned...for more thindulgent ideas for eating out and eating in. Let's start with a tasty toolbox of ingredients to perk up taste buds while whittling your waist line. There are so many smart and

delicious ways to outfox fat with flavor.

Thindulgent Flavor Finds: calories/fat

Vinegars- 0/0
Lemon/Lime juice- 0/0
Salsas- 2T 10 calories/ 0 fat
Picante sauce-2T 10 calories/0 fat
Red wine reduction sauce-2 T 10 / 0 (made w/o butter)
Horseradish 2T 10 cal/0 fat
Tomato based sauces-2T 14 calories/ 0 fat (w/o olive oil in recipe)
Mustards- 2 T- 15/1g fat
Apple butter- 1 T 20 calories/ 0 Fat
Steak sauce- 2T 30 cal/ 0 fat
Barbecue Sauce – 2T-30 cal/ 0 fat
Cocktail sauce- 2T-40 cal/0 fat
Chutneys- 2T- 55 calories/ Fat 0 g

I'll Have What She's Having

2010-01-21T06:33:00.000-08:00

"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.

2010-01-08T09:15:00.000-08:00

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

2010-01-04T10:11:00.000-08:00

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!

2009-12-30T10:46:00.000-08:00

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

2009-12-19T07:37:00.001-08:00

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

2009-12-01T13:37:00.001-08:00

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

2009-11-30T05:00:00.000-08:00

Fly with me.....

You Can't Always Take it With You

2009-11-28T13:27:00.000-08:00

Images from The Dish on Eating Healthy and Being Fabulous!
Illustrator Laura Coyle

Food on the Fly!

Air travel is true survival mode these days and that means more people than ever are packing their own snacks and even meals to help get them through the day. Since airline meals (at least the free ones) are disappearing too it’s even more important to have an in-flight food plan.

Navigate Nutritiously.
-Ask for OJ. The nutrients in 100 percent orange juice help boost your immune system to give you a fighting chance to ward off cold and flu germs floating in airport concourses or the cabin air on crowded flights. Ask the flight attendant to mix orange juice with sparkling water for a nutritious low calorie quencher. I love the fresh squeezed orange juice at Nature’s Table Bistro on Concourse E of Hartsfield-Jackson Atlanta Airport.
- Snack Smart. Bag own “sky trail mix” of peanuts, almonds, walnuts, dried cranberries, and granola. Healthy fats and stomach filling fiber will keep you keep going and this combo will be much lower in sodium than the airline’s on board snack mixes. You want to cut down on sodium intake today, because all that sitting can lead to unwanted puffiness and even ankle swelling.
- Concourse Cuisine. If you are bored and have flipped through all of your magazines even before take off, you might be tempted to reach for food as entertainment. So, make sure to ask yourself if you are really famished. If it is in fact mealtime the good news is that most airports do have healthier choices today including freshly made sandwiches, salads, yogurt and even sushi. A salad is fine, but make sure it contains some kind of protein, such as chicken, turkey, ham, eggs or cheese to keep your blood sugar on an even keel. Stress can take a toll driving your blood sugar level down way below normal.

-This flight is making me thirsty! Buy bottled water on the concourse after security screening to drink while you wait and to take on board in carry-on. Or bring an empty water bottle or other container to fill up from an airport drinking fountain (after you’ve gone through security) to avoid paying for water at airport vendors.
- Watch the alcohol at altitude. You and your skin and your brain can really get dehydrated in a pressurized cabin. Alcohol can accelerate dehydration. If it’s at the end of long travel day and you want a drink to unwind, that’s fine. But make sure to double up on water with the wine.
-If you happen to be on a flight that serves a meal, know that you can order a special meal ahead of time. Airlines request a minimum of 24-hours notice. Special meals usually include fruit for dessert.

Airport Security Food Police

Keep in mind that airport security rules prohibit “gel type substances” such as yogurts and liquids such as bottled water or other beverages in carry-on luggage you take through security check points. Solid foods such as sandwiches, hard cheeses, crackers, fresh fruit and vegetables are allowed. Just as security officials don’t like wrapped gifts, make sure food be seen through its packaging and falls under the Transportation Security Administration’s (TSA) guidelines for acceptable items. www.tsa.gov/travelers/airtravel/holiday.shtm. (And no snow globes! That’s on the TSA website too.)
Holiday travelers take note- you can NOT take these foods through airport security even if the home made jam is your Aunt Martha’s.
Cranberry sauce
Gravy
Jams
Jellies
Creamy dips and spreads
Peanut butter
Yogurts
Maple syrup
Oils and vinegars
Salad dressing
Salsa
Sauces
Soups
Wine, liquor and beer

But good news, if you’re bringing the cherry cream pie or caramel cake to the family gathering TSA rules state, “You can bring pies and cakes through the security checkpoint, but please be advised that they are subject to additional screening.” (Especially if it looks like a really good dessert.)
.

Now Let's Add Some Nuts

2009-11-04T09:41:00.000-08:00

This beautiful caramel cake from Piece of Cake in Atlanta arrived yesterday afternoon. An autumn delight! There are a few more pieces missing today. Perhaps a sprinkling of toasted nuts would add a little more seasonal glamour.

SOMETIMES YOU FEEL LIKE A NUT, BUT JUST CAN'T DECIDE WHICH KIND?

There’s a nut war going on, and it’s more than the usual squirrel battle to gather the most food before winter sets in.
Growers of almonds, peanuts, pecans, pistachios and walnuts are clamoring to communicate the big health benefits in each bite.

Nuts (and seeds) are a healthy snack choice. Photo by CHRIS HUNT/AJC Special
Nuts as a category have emerged as one of the health heroes in the food world. Not too long ago nuts suffered from an image problem because of their high calorie content.
But today studies show that people who regularly eat nuts — about 1½ ounces a day, five days a week — are at much lower risk of having their arteries clog than non-nut eaters. (By they way, 11/2 ounces is a handful, not a can full.)
“Nuts have gotten a bad rap for being ‘fattening.’ The truth is nuts are nutrient powerhouses full of anti-oxidants, protein, fiber and minerals,” said registered dietitian Marisa Moore, an Atlanta spokeswoman for the American Dietetic Association.
Nuts can also help keep your blood sugar on an even keel, and the most attention-grabbing news for calorie counters is that research also suggests that eating nuts may dampen your appetite, putting the brakes on your tendency to overindulge.
Not created equalJust in case you hadn’t noticed, the first three letters in nutrition happen to be N-U-T, but all nuts do not contain the same nutrient benefits. So the nut world is crowded with sales pitches based on nutritional profiles.
Almonds are a particularly good source of calcium, vitamin E and fiber.
Peanuts (technically a legume) serve up five times the amount of the heart- health-promoting B vitamin folate, compared with other nuts.
Pecans are a super source of anti-oxidants, ranking higher than most other nuts.
Cashews provide copper and hazelnuts manganese, both important micro-nutrients.
Walnuts are the best nut source of omega-3 fatty acids, important for heart health and other benefits.
Chestnuts, with only 69 calories per ounce, win as the leanest nut. Most nuts clock in at about 160 to 200 calories per ounce.
Pistachios win the biggest number in a 1-ounce serving. Forty-nine nuts go a long way to satisfying your craving for a snack. Moore points out another plus: “Pistachios in the shell are the perfect slow food snack. The time it takes to open pistachios gives your brain a little extra time to realize when you’re satisfied. This helps with both portion control and ultimately weight management.”
Case for mixed nutsSo, which nut should you snack on? Toss into salads? Crush to make a breading for baked fish? They’re all good choices for different reasons. So perhaps it’s best we refer to one of the hallmarks of good nutrition, which is to enjoy a variety of foods to get a variety of benefits. Sounds like mixed nuts to me.
Happily, you can find a variety of nuts on Atlanta restaurant menus.Here’s a sneak peek at two nutty dishes about to be introduced.
Bistro Niko (scheduled to open Thursday): Chef Gary Donlick’s French bistro-inspired salade de endives gets extra crunch and nutrition from walnuts and apples.
One Midtown Kitchen: New executive chef Drew Van Leuvan adds excitement to green pea ravioli with curried hazelnuts.
Nut notes● The protein in nuts puts them in the “meat” category. According to the U.S. Department of Agriculture, in meal planning, a half-ounce of nuts is equal to 1 ounce of meat.
● Studies suggest that most nuts may reduce the risk of heart disease. But it’s interesting to note that does not apply to Brazil nuts, macadamias and cashews, which are higher in saturated fats than other nuts.
● About 1 percent of the population is allergic to nuts.Always ask the server if nuts are used in recipes and if dishes can be made nut-free.
Carolyn O’Neil is a registered dietitian and co-author of “The Dish on Eating Healthy and Being Fabulous!” E-mail her at carolyn@carolyn oneil.com.

Boo! Halloween Food Safety Tips

2009-10-27T07:44:00.000-07:00

What the Queen is Wearing This Halloween!

Halloween Food Safety Tips for Parents from the Funloving Folks at the FDA!

Uncle Sam, who will probably dress up as Uncle Sam again has this wise advice to keep the nation safe from pesky pests and other threats to food (candy) safety this Halloween.

Halloween Children shouldn’t snack while they’re out trick-or-treating. (Sure!)

Urge your children to wait until they get home and you have had a chance to inspect the contents of their “goody bags.” (Best to bribe or threaten them.)

Tell children not to accept – and especially not to eat – anything that isn’t commercially wrapped.

Parents of very young children should remove any choking hazards such as gum, peanuts, hard candies or small toys. (They want large toys anyway or iTunes cards.)

Inspect commercially wrapped treats for signs of tampering, such as an unusual appearance or discoloration, tiny pinholes, or tears in wrappers. ( Who are your new neighbors? )
Throw away anything that looks suspicious (Such as candies made from tofu)

And follow these tips for Halloween parties at home.

If juice or cider is served to children at Halloween parties, make sure it is pasteurized or otherwise treated to destroy harmful bacteria. ( I don't care if the 'natural' stuff looked good on the road side stand.)

Juice or cider that has not been treated will say so on the label. (Watch out for older kids or wild neighbors trying to "spike" the cider.)

No matter how tempting, don't taste raw cookie dough or cake batter. (Don't trust anyone who actually bakes their own cookies or cakes, anyway.)

Before going "bobbing for apples," an all-time favorite Halloween game, reduce the number of bacteria that might be present on apples and other raw fruits and vegetables by thoroughly rinsing them under cool running water. As an added precaution, use a produce brush to remove surface dirt. ( No one said this Halloween party was going to be easy.)

"Scare" bacteria away by keeping all perishable foods chilled until serving time. These include, for example, finger sandwiches, cheese platters, fruit or tossed salads, cold pasta dishes with meat, poultry, or seafood, and cream pies or cakes with whipped-cream and cream-cheese frostings. ( And the same goes for that scary buffet you serve the kids wearing blindfolds such as peeled grape eyeballs and cold spaghetti guts.)

Cold temperatures help keep most harmful bacteria from multiplying. And don't leave the food at room temperature for more than two-hours. (They will be eating candy by then anyway.)

Trick or Treating Nutrition Tips: What's in Your Bag?

1. Make sure the little goblins have something "real" to eat before they head out on Trick-or-Treat candy grabbing mission. Even if you only have time for them to drink a glass of milk, that's a good base for early trick or treaters. Make it chocolate milk for Halloween fun. It contains a little more sugar but delivers the same 9 essential nutritients as white milk.

2. Go for the "fun packs" of candies, ie. portion controlled packages often limited to 100 calories. It's a good way to teach kids about proper amount of candy to eat in one sitting.

3. Brush your fangs! Candy caught in crevices can cause cavities. Sticky, gummy candies are the worst at getting stuck in between teeth. Chocolate has actually been shown to help curb cavities because it helps balance out acids in the mouth that eat into the tooth's enamel. But, brush your teeth!

Spices Add Pinch of Delish and Dash of Health

2009-10-22T14:01:00.000-07:00

It turns out that a pinch of red pepper or dash of curry powder not only turns up the heat to boost flavors in dishes, but it also can add a helping of health benefits, too.
Nutrition research supports new reasons to season dishes with herbs and spices, including cinnamon, ginger, oregano, red pepper and yellow curry powder. Blueberries, pomegranates and other deeply colored fruits may be famous for their high anti-oxidant content; but it turns out that some spices rank really high, too.

One teaspoon of cinnamon has the disease fighting anti-oxidant power of a full cup of pomegranate juice or half cup of blueberries. The specific kind of anti-oxidant compounds found in cinnamon called polyphenols have been shown to help regulate blood sugar levels and fight inflammation, which can increase the risk for heart disease and diabetes.
Feel even better about the cinnamon sprinkled on your oatmeal? But don't try to use this spicy news to help justify downing one of those huge cinnamon buns at the mall. Controlling total fat and calories in your diet still reigns supreme as the most important rule in good nutrition. With that in mind, it's interesting to note that spices might come to the rescue there, too.

Red chile pepper gets heat from a powerful antioxidant compound called capsaicin. Spicing up your meal with red pepper flakes or hot chile sauces may also help increase satiety so you eat less. Other studies found red peppers, even milder sweet red peppers, boost your metabolism so you burn a few more calories. Other studies suggest that some seasonings such as cayenne pepper, chili powder and paprika may help curb hunger pangs and boost the metabolism, making it a bit easier to stick to a weight control diet.
Executive chef Piero Premoli of Pricci restaurant in Atlanta adds a touch of heat to vegetables, seafood, pasta dishes and risotto, and jokes, "I put it on my cereal in the morning!" For Pricci's menu this month featuring recipes from Sicily, Premoli prepares swordfish with a glaze of Sicilian Marsala wine with pickled calabrese red peppers, white balsamic vinegar, olive oil and garlic. "This dish is a classic mix of hot and sweet. The cuisine of Sicily is known for its use of chiles, heat and spices," Premoli said.

Ginger has long been used as a natural remedy to soothe an upset stomach. Now research focusing on one of its active ingredients, gingerol, suggests it may work like anti-inflammatory drugs such as aspirin or ibuprofen. Is your mouth burning from the wasabi served with sushi? Pick up that piece of fresh ginger on the plate.

Oregano has the highest anti-oxidant levels of the dried herbs because of its rosmarinic acid content. Used heavily in Mediterranean cuisines, oregano has antimicrobial powers that can help fight bacterial growth and may help inhibit the bacteria associated with ulcers.

Yellow curry powder is a blend of turmeric, also spelled turmeric, and other spices. Curcumin, the bright yellow pigment in turmeric, helps fight heart disease and may boost brain health, possibly protecting against Alzheimer's disease. You may associate curry primarily with Indian or Thai cuisine, but Premoli shares the secret to his sauce for Pricci's seafood with linguine: "I add a hint of cumin-based red curry, something I learned from a chef in Liguria."

More spice, less fat, sugar and salt

Of course, one of the best ways that spices can contribute to the enjoyment of a healthy diet is by taking the place of other seasonings that are high in fat, sugar or salt. Herbs and spices are classified as calorie-free and salt-free.
So the oregano in Greek and Italian dishes, cinnamon in the recipes of Morocco, chiles in Mexican cuisine and turmeric in the curries of India and Thailand not only enhance the fragrance and flavor of foods, but they also play a significant role in the overall nutrition of meals.

What's a spice? A spice may be the bud (clove), bark (cinnamon), rhizome (ginger), berry (peppercorn), aromatic seed (cumin) or flower stigma (saffron) of a plant.

What's an herb? An herb is generally defined as the leaf of a plant (rosemary, oregano, thyme, coriander) in cooking, but any other part of the plant, often dried, can be a spice.

Last Flight: The Dining Room at The Ritz Carlton, Buckhead

2009-10-21T15:47:00.000-07:00

Sadly The Dining Room at the Ritz Carlton, Buckhead has closed. Too "fancy" for modern times? Too "old fashioned" for today's foodies? Perhaps, these elegant ocean liners of fine dining just can't compete in an age of jet travel and noisy bistros. Who knows? But, the memories are treasures to savor. And I'm so glad I can say that I was there. From Guenter to Joel to Bruno to Arnaud. Once even dining with Julia.... I was there.

An evening spent at The Dining Room at The Ritz Carlton, Buckhead is the kind of rarified culinary experience where chances are you won’t be saying, “Oh, I just had something like that last night.” That is unless of course you just flew in from Paris, where a new definition of Mediterranean cuisine is being forged as assertive young chefs venture across the Sea to borrow flavors from North Africa and the Middle East. Witness the elevation of legumes in Dining Room Chef Arnaud Berthelier’s Black Truffle Studded Loup de Mer with a Chick Pea-Clam Froth. And odds are when the parade of dishes in the six to seven courses of the Tasting Menu begin to arrive, it won’t prompt a response, “I’ve made something like this before.” Unless a table side presentation of Roasted Lobster with artisinal hand rolled pasta with a lobster Bolognese fragrant with preserved lemon, basil and Medjool dates is a specialty you like to whip up on weekends.

Yes, this is something very special and should be approached with the giddiness of expectation that there will be several I-never-would-have-thought-of that discoveries and just as many delightful I-had-no-idea surprises tonight. The Jerusalem Artichoke Soup promised a shaving of truffles, but generously delivered a complete shingling of jet black truffles to ooh and ah over before even lifting a spoon.

Perhaps that’s why the doorway to this elegant yet cozy restaurant on the second floor of the hotel (best approached by climbing the grand staircase in Cinderella fashion) allows just a small peek into the plush world of soon to experienced pleasures as you’re greeted by the reigning diplomat of the Dining Room, Maitre D’ Claude Guillaume. Tall and handsome with the formality of a footman tempered by a wink of “delighted to see you”
he welcomes my guest and me and motions for us to cross the threshold. Entering the room it feels as if you’ve begun a journey and you just know this must be First Class Cabin. Taking in the décor while being escorted to an alcove banquette, covered in posh club-meets-modern greens, it’s time to really check things out. Look at all of the interesting people already on board; they’re chatting and sipping and laughing with the waiters guiding their tour. Then what better way to prepare for take-off than to be settled in for the evening and immediately asked if you’d care for a glass of Champagne? Did they think my dress was couture and these were real diamond earrings? Oh, this was going to be a great flight.

The Dining Room at the Ritz Carlton Buckhead is in its twenty first year of winning awards and securing the highest ratings a restaurant can garner including the Five Star from the Mobile Travel Guide and AAA Five Diamond Award. Three highly rated chefs have led the culinary team here through the years, Guenter Seeger, Joel Antunes and Bruno Menard. And with Menard’s departure in June for an opportunity in Japan the speculation of who would be next to break gourmet ground at the Dining Room was fueled by a three month long international search for candidates. Talk about a reality show search for excellence and ingenuity.

After preparing an 11 course audition meal that wowed the search committee with its fragrance, flavor infusions and use of spices, French born, Arnaud Berthelier, won the right to wear the top toque at the Ritz Buckhead and so began his continental shift away from the Asian influences introduced by Antunes and emphasized even more by Menard. The Dining Room’s menu now, while not completely turning its attention away from Asia, leans decidedly toward the cuisines that ring the Mediterranean region.
Three dishes that capture the new style of The Dining Room with Berthelier’s bold combinations of flavors and textures, often many on one plate include the
Four Story Hill Veal Breast, grapefruit, fennel and Black Truffles,
Silverstone Ranch Lamb Loin Garam Masala Crust, Sweet Potato Licorice Puree, Pear Polenta, Lemon Milk Froth and Grouper in Yuzu Juice stuffed with Tomato Confit, Lemon and basil, Basil Yuzu reduction and Lemon paparadelle pasta.
One interesting note on the pasta, I’ve never seen it presented this way. A long ribbon of yellow pasta (the lemon) with green zebra stripes (the basil) was rolled into a coil resembling a fruit roll up. I didn’t want to cut into the tight coil because I wanted the sensuous mouth feel of the paparadelle, so I took my fork and unwound the whole thing ending up with the long flat noodle of my dreams. Dipped into the citrusy Yuzu juice and capturing the bursts of tomato confit with a bite of glistening grouper the paparadelle easily won in the aforementioned delightful I-had-no-idea surprises category.

A Ritz-Carlton veteran, most recently Berthelier was executive chef at the Ritz-Carlton at a seaside resort in Egypt and he was chef for The Dining Room’s at both the Ritz-Carlton Naples and St. Thomas. Before that his culinary resume was built in Europe by working in eight one-, two- and three-star Michelin restaurants including Alain Ducasse’s le LouisXV in Monte Carlo and Le Saveurs in London working along side Joel Antunes. Who knew then they’d both end up with a second matching resume entry, Chef of the Dining Room at the Ritz-Carlton, Buckhead??

Another element in the evolution of The Dining Room as Berthelier joins the team, is an emphasis on more table side service. Don’t expect flaming desserts but, the art of table side presentation from carving meats to presenting foamed sauces in front of the guest sets the Dining Room a part from other restaurants as well. “It went away because people didn’t care but it’s back,” says Guillaume whose European hotel school training included skills in tableside service which he teaches to the wait staff, “It’s just like a painting. We add the frame at the table. It’s an elegant way to present food, not just delivering a plate to a guest.” Meant as a selection for two to enjoy, the Lobster with Garganelli pasta, for instance, arrives table side on a rolling cart in a glass covered bowl. The waiter then removes the lid and the fragrance of the lobster Bolognese and preserved lemons precedes the pleasure of watching him divide the delicious spoonfuls of pasta and succulent lobster onto the plates which finally arrive in front of you. Anticipation is part of pleasure, too.
And look out, here comes another cart! Cheese carts, dessert carts, and isn’t that a bottle of some amazing Bordeaux and a crystal decanter being wheeled over to that table for two we really can’t see in the back of the room? “When I first came here I found this beautiful French Christofle silver cheese cart was not being used.” Guillaume says he polished it up, sprayed WD 40 on the wheels and today it proudly presents The Dining Room’s ever changing selections for the cheese course. So, I would say that the service is definitely formal but it’s not stuffy, because the waiters seem to be part well, waiter and part psychologist. They have to know who’s in a good mood. Oh did you see that woman over there just opened up a birthday present and it was a diamond and sapphire bracelet!! They have to know when to lie low. Oh, I think that CEO is here to tell the other guy he’s firing a whole division tomorrow. But, for me, I just wanted them to be efficient and a bit entertaining. This is a three hour cruise, you know. When discussing the new emphasis on table side service our waiter joked that, “We bring a fish tank into the dining room and then Claude will throw in a line to catch your dinner.” I’ve always enjoyed eating out in fancy places with great food as long as you don’t have to behave yourself! And the Dining Room feels like it can be that kind of place. I’m not talking rock star misbehavior but, it is nice to know the Dining Room staff is aware most guests are there to have fun with all of this fabulous food and wine; there’s no need for so much decorum you’re afraid to ask “Now, what is this again?”

One member of the Dining Room team who clearly loves to entertain guests by sharing interesting stories about far away places, the mysteries of nature and family secrets is the lovely and very young ( she’s 24) Sommelier Chantelle Grilhot. We first meet upon that initial champagne pouring welcome with the presentation of a Cremant Grand Cru Libert 1995, “It’s 100 percent chardonnay grapes.” she whispers with a knowing smile as she does when introducing each of the wines selected for the Tasting Menu. When you finish a course and you see her coming with another bottle, you know this will be a liquid clue as to what dish the chef is delivering next. “I take you now to the Loire Valley of France with a Vouvray 2004.” She talks about the limestone influence and mineral nuances and I look forward to pairing this with the Ahi Tuna with Jicama, Watermelon and Jalapeno Gelee.
Later Chantelle is back “We go now to South America to the country of Brazil” and surprisingly this is the dark opulent red wine Miolo, Quinta do Seival with the aroma of chocolate covered cherries that will go beautifully with the Lobster Garganelli.

Now the Dining Room experience is not for the faint of heart- there’s a carpaccio of foie gras nestled next to broiled squab- and I can’t help but think that these slices of raw liver remind me of something a coroner deals with for toxicology tests. And if you’re flight of feet and like to dash and dine this is not your place, either. No wonder there’s a small decorative pillow tucked behind me on the banquette- it’s for lumbar support! This is dining for the long haul. That said, make sure your dining companions are ready to converse for at least two, often three or even four hours and enjoy it. I never knew the charming story of how my friend met her husband, even though I’d known them for two years.
On our fourth or was it fifth course my friend observed, “You’ve got to tell people to pace themselves.” In all honesty the waiter did warn us! And just when you think the flight is about to end and dessert arrives you learn that this is a slow descent because the waiter announces “Ladies, please enjoy your pre-dessert. We present three small tastes of Kenyan Coffee Tart, Tahitian Bean Ice Cream, and Chocolate Gelee with Chocolate Souffle.” Meanwhile, the room is really buzzing now and we overhear a snippet of conversation of two young women with their aunts or perhaps a wedding planner, “Will you be responsible for your bridesmaids’ hair and makeup?” I think the answer was yes. I was distracted by the arrival of the main dessert, a “Citrus Composition” of Naval Orange Sabayon, Mardarine Sorbet with a very unusual and totally memorable Satsuma and Orange Blossom Salad. Yes, then there was a table side tea service followed by a selection of hand made confections and we felt we had become part of this canvas which was anything but a still-life. The only thing missing, which we didn’t miss was a table hopping chef. No, he waits until the flight has landed. On departure we walked to the door where adorable Chef Arnaud Berthelier with a puckish smile in a tres moderne short sleeved chef’s jacket, quietly asked us how we enjoyed dinner and said good-bye. Still aloft from the experience of an exhilarating culinary journey, we rode the elevator down and returned to Earth.

What Do Dietitians Do on a Typical Day?

2009-10-01T08:16:00.000-07:00

The day began at WXIA TV NBC sipping bottled water with TV doctor and Oprah pal Dr. Mehmet Oz ( he's really friendly and actually even more handsome in person) and ended at the St. Regis Hotel drinking a silky 2007 Estate Chardonnay with fabulous Napa winery owner Janet Trefethen of Trefethen Family Vineyards. http://www.trefethen.com/

The middle of the day found me talking "vegetarian"menu development with the wonderful staff of Good Measure Meals, a fresh gourmet delivered meals program. Eggplant torte, Acapulco Chile and Vegetable Lasagna dishes are wowing taste buds of vegetarians and non-vegetarians ( we'll call them Flexitarians!) as Good Measure Meals rolls out their 5 week ( breakfast, lunch and dinner) menu plans for clients who want to eat great, lose weight and do NONE of the work!! Good Measure Meals dietitians did all the work figuring out exactly how many calories in each menu and making sure that all the needed nutrients were there from protein, fiber and all the vitamins you need. The chef makes sure that all that nutrition meets taste bud requirements! http://www.goodmeasuremeals.com/

Oh..while I was interviewing Dr. Oz he asked, "Is it OK if I eat something while we chat?" He had been on a wild whirlwind schedule that morning....of course! He dove into a carton of Greek yogurt and small container of fresh blueberries. Meanwhile, lurking in the hallway....a WXIA producer with a package of donuts covered in powdered sugar with plans to spring it on him during a taped interview. You guess how it all turned out!

Oh, then it was off to lunch at Nan's Thai Fine Dining paired with Trefethen wines. My first Janet sighting of the day!! The Trefethen 2008 Estate Dry Reisling paired perfectly with the crispy calamari with three chili sauce. Red snapper with green mango salad with its slightly sweet and salty flavors was lovely and lively with the 2007 Estate Chardonnay. Janet remarked on their subtle winemaking approach ( read: no heavy oaking), "We think of our Chardonnay as a beautiful woman. She's lovely on her own and maybe needs a bit of mascara or hint of lipstick. But we would never cover her up with a lot of make up or we'd never find her."

What did Dr.Oz say about healthy dining out? His advice was to be a regular at your favorite places so you can get to know everyone in the dining room and in the kitchen, "If they know you and know what you like and how you liked things prepared it's easier for them and for you! Everyone loves regulars!" Good for business and your health, I guess.

By the way, when I told Dr. Oz I was having lunch with Janet Trefethen, he said, "I love Trefethen wines!" I'm sure he'd have enjoyed our lunch ........just what the doctor and dietitian ordered!

(Photo: Janet Trefethen (center) surrounded by fabulous fans. Notice the pearls by Dolma Jewelry owned by cute Ashley on the left. That's me in the back and my sister Alison on right of Janet)

Fall Cleaning in Food and Nutrition

2009-09-22T11:17:00.000-07:00

A wonderful welcome to Old Edwards Inn and Spa in Highlands, North Carolina. Executive Chef Johannes

Klapdohr is so enthusiastic about the natural bounty of the seasons he creates floral fantasies of organic veggies to wow food loving guests.

How's that New Year’s Diet Going?

Fall's Great Time to Refresh Resolutions

So how are you doing on those resolutions to eat healthier that you may have made back in January? If the answer is “Oh yeah, I kind of lost steam and got a little side tracked” you’re in the majority. Turns out that you need to treat every day as New Year’s Day and give yourself the option to start all over again. So with summer fading and fall on the horizon let’s hit the reset button to launch a fresh start.

Fall Cleaning: Start at home with a clean sweep of the fridge and pantry and a vow to toss more salads and toss out the potato chips. Stocking a kitchen with a cast of figure friendly vegetables, fresh fruit, lean meats, whole grains, and fat free or low-fat dairy is the best foundation for sticking to a weight loss diet. Have some fall fun at a local farmers market and take advantage of autumn harvests of gorgeous greens, late season tomatoes, tender carrots and crunchy apples.

Since the average American eats out at least four to five times a week with certain age groups such as those in their 30’s dining out up to 30 times a week, you’ll have to make some healthy changes in your restaurant habits if you want to see a smaller number when you step on the scale.
Know Which Flavors are Free – There are plenty of ways to jazz up steamed vegetables, grilled fish and other menu choices you might otherwise garnish with a high fat sauce. Lemon juice, salsa, steak sauce, barbecue sauce, hot sauce, soy sauce and vinegars are low cal or no cal options for adding flavor without fat. If you’re watching your sodium intake go easy on soy and steak sauces.
Read Between the Lines – Menu descriptions don’t always tell the whole story about the added fat in a dish. If it says “crispy coating” it probably means fried and always ask the server about how the sauces are made. For example, is it a “light” tomato sauce because it’s made cream and color is lighter? It can happen!

Skip the extras- It’s not the craving for pizza that ‘done your diet wrong’, it was the decision to add extra pepperoni or a double cheese that send the fat and calories over your limit. Watch out for extras such as fried croutons on salads, bacon slices on burgers and cheese sauce slathered on steamed broccoli. Think of these high calorie additions as accessories to use sparingly.

Go Green –
No matter where you’re dining, resolve to add more vegetables to your menu choices. Even it means asking to Biggie Size the lettuce, tomato, onion and pickles on your fast food hamburger; you’re adding more veggies to your diet. This adds low cal or no cal nutrients to your daily intake and the fiber in cooked vegetables and salads helps you feel full.

Find Farms on the Menu-
The good news is that eating healthier has never tasted better because a growing number of chefs today are enthusiastic about featuring the most flavorful farm fresh produce on their menus.

Carvel Gould, executive chef at Canoe in Vinings buys as much as possible from local farmers and has recently added raised bed gardens to the landscaping around the restaurant, “You should see the eggplants!”

Executive Chef Johannes Klapdohr of the Old Edwards Inn in Highlands, North Carolina is so passionate about sharing his fresh finds with guests that menus include enticing descriptions such as “Brussels sprouts surprise” and “lifecycle of peas.” Farmer David Taylor of Lakemont, Georgia even finds his name on the menu at Madisons restaurant at the Old Edwards Inn right next to the eggs and salad greens he supplies.

Want to Eat More?
Well, then you’ll have to move more. Whether it’s a morning jog before breakfast, a lunchtime yoga class or dancing after dinner, exercise not only helps you maintain the weight loss you achieved. It allows you to eat more without regaining.