Eating More Mindfully

I don’t know about you, but I love to eat!  When I’m with a group of friends at a restaurant, we are either talking about what we had the last time we were there, deciding what we’re going to have for our current meal or discussing what we’re going to eat at our next meal. However, as a professional chef, as much time as I spend thinking and talking about food, it wasn’t always that way.

It wasn’t until after living in France several years ago that I began to discover the joys of the table and experience food in a completely different way. I went to the local farmer’s markets and gradually got to know the people who were growing my food.  By doing so, I was able to buy fresher, healthier foods, especially milk, yogurt and cheese.

Because of this practice, I became more mindful about my food and what I was eating. Food became more than something I just ate. I realized that it had nutrients that could help nourish my body.  For example, milk provides 9 essential nutrients. That’s a lot of nutrition in one glass!

I know that not everybody has the opportunity to move to Paris and have a life-changing experience, however, anyone can become more mindful by trying these simple suggestions.

Visit a farmer’s market and meet the people growing or producing your food.

You enjoy farm fresh food and boost your community’s local economy at the same time. Check out your local dairy farmers in the southeast.

Involve your family or friends in meal preparation. 

Not only is it fun to cook with others, but it makes the task much easier and everyone will develop a sense of gratitude for what it takes to put a meal on the table.

Say “Thank You”

Someone (or many people) worked hard to produce the food we enjoy.

Try eating a meal in silence. 

When we sit at the table and eat without distraction, we can really experience the flavors, textures and aromas of food.

Try any or all of these suggestions and find yourself on a path to healthier, happier and more mindful eating!

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Guest Blog by Tamie Cook.

Tamie Cook is a chef, teacher, writer, and recipe developer.  After graduating from New England Culinary Institute and an internship at LaVarenne, a cooking school in France, Tamie worked as Alton Brown’s Culinary Director for 11 years.  Her latest adventure is teaching “Mindful Eating.” A course which aims to provide conversation space, resources and community support for changing the ways we think about, acquire, prepare and eat our food.

Endurance for the Traveling Mom

Endurance is not only for sports. Working moms who travel realize how much endurance a work trip requires. I had my first travel experience as a new mom and it tested my endurance to fit it all in, remain sane, and keep focused on what is important.

When mom travels more goes into it than packing and saying bye. She not only plans her travel itinerary but must organize a survival guide for her absence. I laid out the baby’s clothes, food, and arranged her transportation. I prepared BBQ Chicken and Cheddar Foil Packets in advance for the husband.

Traveling and trying to maintain a healthy lifestyle has its own challenges. I have learned to always pack my running shoes regardless of the agenda and take healthy snacks. My favorite travel snacks are whey protein bars, apples and nuts to help tame a growling belly during a meeting.

Returning home mid-week typically doesn’t involve balloons, food and celebration. Loads of laundry, dirty dishes and empty cabinets were my reality. So when my husband asked if take out Mexican for dinner was ok, I jumped on the idea. You’re thinking Mexican? Isn’t that a big no-no?

Make take-out Mexican healthier by following the MyPlate guidelines. Here is a tip, order vegetarian fajitas with chicken for bonus vegetables. Bypass the rice, beans, tortillas and chips. Prepare a fajita salad at home with fresh spinach. Add a tablespoon of sour cream and guacamole to drastically decrease calories without loss of taste. Don’t forget to top with low-fat cheese to add calcium, vitamin D and potassium to your meal. Munch on blue corn chips for the same experience without the fat.

At the end of the day, I was grateful being back home with my family (and didn’t have to cook)!

Rebecca A. Turner, MS, RD, LD

Got Yogurt?

If you do then you’ve got good health according to a recent study in the Journal of Nutrition Research.  As a registered dietitian, I have always known the nutritional benefits of yogurt: it is a good source of the shortfall nutrients many Americans are lacking including calcium, potassium and magnesium. It provides ample high-quality protein, especially the popular Greek yogurt with double the amount of protein as traditional yogurt, and is loaded with probiotics which boost immunity and aid in digestion.

But people don’t eat nutrients, they eat food and most consumers enjoy yogurt because of its taste, texture and portability. However, yogurt eaters are enjoying more than its taste and convenience, they are spooning up a better balanced diet and consuming more key nutrients than non yogurt eaters. Out of the over 6,500 participants in the study, 53.8% were yogurt eaters. The men and women who regularly ate yogurt had higher potassium intakes, were 48 percent less likely to have inadequate levels of calcium; 38 percent less likely to be deficient in magnesium; and 55 percent less apt to have shortfalls of vitamin B-12, a nutrient lacking in some older people’s diets.  Therefore, substituting yogurt for less healthy foods in the diet may help eliminate the inadequate intake of shortfall nutrient in the diet.  This, of course, leads to a healthier you!

Many Americans have difficulty meeting the dietary guideline for dairy products, which calls for 3 servings every day of milk and other low-fat dairy products. Adding a yogurt a day, can help you get one step closer to this recommendation.  And if your lactose intolerant, yogurt with live and active cultures help aid in the digestion of lactose, making it easy to digest.

So whether you spoon it or sip it, savor the health and great taste of yogurt today!

Laura Buxenbaum, MPH, RD, LDN

Honey, what’s for dinner?

“Honey, what’s for dinner?” As a new bride, that’s a phrase I am still trying to get used to.   When I said my wedding vows in my hometown of Vicksburg, Mississippi this past January I didn’t just promise to love my husband for better or worse.  No, as it turns out I also agreed to trade in my diet of sandwiches and frozen meals and become his very own Martha Stewart.  But I can’t blame him.  Like me, he was raised in small southern town in a house where home cooked meals were the norm.

My name is Laura Marbury and I am excited to become a part of the Southeastern Dairy Association and work for the wonderful dairy farm families in Tennessee and Kentucky.  As a registered dietitian, I believe eating healthy is something everyone can do whether you are a gourmet cook or can’t even boil water.  It just takes a little planning, practice and patience.

As for my own cooking, I consider myself more novice than master chef.  Through trial and error and many phone calls to my mother I am learning that the simplest meals can often be the most delicious and healthy.  I try to prepare our meals the MyPlate way.  At the grocery store, I stock up on lean proteins, dairy, whole grains and seasonal fruits and vegetables.  I stick to quick and easy recipes during the week and save more complicated ones for the weekend when prep time is abundant.

Armed with some hand me down cookware and a new apron, I am excited to continue this adventure in the kitchen with you, sharing healthy recipes , tips, and tricks along the way.  Now I just have to figure out how to make tomato pie like his mamma does.

Laura Marbury, MS, RD, LD

Spring Clean Your Kitchen

With March here, spring is finally just around the corner, which means cleaning out closets to make room for the warmer weather attire and spring cleaning around the house. This year, why not go one step further and resolve to spring clean your kitchen, too?

There are many reasons to tackle the kitchen; including ensuring that your food has not expired and is safe to eat, as well as ensuring that it has not lost its nutritional value. Make sure you have the safest and most healthy foods on hand this spring and throughout the year with these tips:

Dive into Dating

Make sure that you follow the sell-by and use-by dates for everything in your fridge—particularly dairy products. By observing the dates, you can be assured that your milk, yogurt and cheese will always be fresh. Plus, by having them on hand, you are set to make a variety of healthy meals and snacks!

Pack your Pantry

…with whole grains! Try whole wheat pasta, brown rice or if you’re feeling more adventurous, try barley or quinoa! These Southwestern Barley “Grits” are definitely worth a try.

 Be a Listing Agent

Develop a running list of what is in your pantry and fridge and cross off each item as they used. By doing this, you can avoid over purchasing of items and ensure that you have every item that you need for a healthy pantry and fridge on hand.

Lanier Dabruzzi, MS, RD, LD

More Game, Less Sports Drinks

Being the pediatrician at my kids’ soccer games is always fun. I get to watch not only my own children, but classmates and rivals of theirs who know me as their doctor. There are plays the likes of which you’ll never see at the World Cup, and the whole thing is free! But after the games, when the snacks and drinks come out, I often wince. These kids have just spent the last hour in the sort of healthy activity that brings a smile to a pediatrician’s face, and then we reward them with cookies, chips, and sports beverages.

Wait, you say, they just played sports! Isn’t that what sports beverages are for? Well, yes, but some pediatricians would be happier seeing those kids drinking water or milk. In fact, a 2011 clinical report in the journal Pediatrics suggested that sports drinks are rarely appropriate for children and teens, and “energy drinks” are pretty much appropriate for no one, ever.

After chasing each other around a field what children need is not more added sugar. They certainly need hydration. But active children also protein, potassium, and calcium, the sorts of nutrients found in healthy snacks and low-fat milk. Some kids and teens drink sports beverages in order to do nothing more taxing than playing Madden NFL 13 on the Xbox. Not only can the sugar content of these beverages rival that of sodas, but they also contain added sodium that may elevate blood pressure and other ingredients that can erode tooth enamel. I know these kids’ thumbs get a real work-out, but really?

So yeah, I am that dad, the one with the cooler full of orange slices, yogurt, water and milk. But every weekend there are more of us, and the kids are better off for it.

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Guest blog post by David Hill, MD, FAAP.

David L. Hill, MD, FAAP is vice president of Cape Fear Pediatrics, a 15-provider, 2-clinic practice in Wilmington, NC. A Memphis native, David attended Rice University then enrolled at the University of Texas Houston Medical School. David moved to North Carolina to train in pediatrics and internal medicine at UNC Chapel Hill and has been board certified in both specialties. He continues to serve the UNC School of Medicine as an Adjunct Assistant Professor of Pediatrics. Dr. Hill is interested in issues related to fatherhood, the impact of media on child health, evidence-based medicine and best practices; he is fluent in Spanish. Dr. Hill writes and broadcasts on childcare issues for local and national radio, television, and Internet-based media, writing a weekly column for Pediatric News and serving on the expert advisory panel of Parents.com. He serves on the Executive Committee of the North Carolina Pediatric Society and as Chair-Elect of the American Academy of Pediatrics Council On Communications And The Media and is on the editorial board of Pediatric News. He is also the author of Dad to Dad: Parenting Like A Pro, (AAP Publishing, 2012). David enjoys running, martial arts, and standup comedy. He lives in Wilmington with his wife, three children, and two step-children.

The “Perfect” Food!

When asked by my son years ago what is the perfect food, my answer was “MILK!” As a registered dietitian, I can attest that there few other foods that are so nutritionally perfect as to naturally contain protein, carbohydrates and calcium all in one.  Low-fat milk and dairy products still continue to be nearly perfect and here is why:

1. One cup of skim milk packs a nutritional punch. With only 86 calories and 0 grams of fat, one glass provides 8 grams of high-quality muscle-building protein and 12 grams of fueling carbohydrates, as well as important vitamins and minerals, like calcium, riboflavin, phosphorus and potassium.
2. Milk can be made into a variety of delicious products that are also delicious and nutritious, including:
   • Yogurt is a product made from milk.  The lactose from the milk is fermented and broken down into a more digestible carbohydrate.  Therefore, it’s digested easier by people with lactose intolerance. Yogurt can be found in supermarkets in a variety of types from Greek-style yogurt to light whips with numerous flavors and additions.  Greek-style yogurts have exploded on the scene and have higher protein content due to the processing, which uses double the amount of milk as traditional yogurt.
   • Kefir is a fermented, drinkable product that is thinner in consistency than yogurt and is made with yeast and bacteria. It is a tangy and delicious beverage that can be added to make smoothies or just as a healthy alternative to any beverage. Kefor provides probiotics, which help boost gut health and can be an important and delicious addition to your diet.
   • Cottage cheese is a product made from milk that is pasteurized to form curds with a bit of whey included. Take a look in your dairy aisle for the many variations, ranging from fruit additions to low sodium.  Cottage cheese can be added to your diet as the perfect addition to any meal or snack.
3. Tasty snacking or breakfast ideas that are naturally full of good health:
   1. An 8-ounce glass of low fat chocolate milk
   2. Low-fat cottage cheese with ½ cup mixed berries
   3. Greek-style non-fat plain yogurt with ¼ cup low-fat granola and 1 small banana
   4. A 4-ounce low-fat flavored kefir smoothie made by blending ½ cup frozen blueberries, 4 ounces skim milk and 1 tablespoon ground flaxseeds

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Guest blog by Cheryl Orlansky, RD, LD, CDE.

Cheryl has been a Registered Dietitian for 20 years and more recently a Certified Diabetes Educator. She lives in Virginia Highlands in Atlanta, GA along with her husband, 3 kids and one dog. She works for Laureate Medical Group and counsels individuals and groups on nutrition planning, diabetes education and chronic disease prevention and management. Cheryl is active in her community and is the Georgia Academy of Nutrition and Dietetics State Media Representative. She has been quoted in local and national media publications and outlets.