November is National Diabetes Month

This month marks National Diabetes Awareness Month. According to the National Diabetes Education Program (NDEP), 23.6 million Americans have diabetes — 7.8 percent of the U.S. population. Each year, close to 1.6 million people ages 20 or older are diagnosed with diabetes.

I used to work in a hospital that offered weekly diabetes classes. In addition to your physician, a registered dietitian (RD) is a nutrition expert who can help those with diabetes manage their blood sugar. To find a registered dietitian near you, the American Dietetic Association can help. An RD can work with you for an overall eating plan that is suited to your activity and health needs.

Dairy can fit into the eating plan of a person with diabetes. For example, one serving of low fat milk or fat free milk only has 12 grams of carbohydrate (or energy). This carbohydrate comes in the form of lactose or “milk sugar.” That same serving of milk also provides a unique package of nine essential nutrients, including calcium, potassium, phosphorus, protein, vitamins A, D and B12, riboflavin and niacin (niacin equivalents). In fact, studies show that dairy foods, when consumed as part of a healthy diet, may help to reduce the risk of osteoporosis, hypertension, obesity, metabolic syndrome and type 2 diabetes.

If you know someone who has diabetes, take time this month to encourage them to maintain a healthy diet, including dairy foods, monitor their blood sugar, and keep in close contact with their health professionals.

Tracy Noerper, MS, RD, LDN, SNS

Winning Holiday Swaps

Tip 4: Staying healthy during the holidays may get easier with a few winning swaps. Substitute in healthier foods for those at your holiday table or seasonal baking. Stock up on nutrient rich foods like low-fat dairy, fruits, vegetables, lean meat and whole grains so you can easily swap in healthy substitutions. Follow these four easy tips to get you get going and fit into that LBD by New Year’s Eve:

1.   Fruit can do it! Save calories and fat by switching from oil or margarine to fruit puree (i.e. applesauce, prunes) as a fat replacement in baking. Substitute fruit purees in cakes, brownies, cookies, quick breads or muffins mixes. Up to 1/3 of the fat in a recipe may be replaced with good results.

2.   Turkey Takes it! Swap dark turkey meat for light meat. By substituting white meat without the skin you save 65 calories for a 3.5 oz serving. Remember, small changes add up.

3.   Dairy Does it! Substitute Greek yogurt for sour cream in casseroles, or replace heavy cream with fat-free milk in mashed potatoes. Reduced fat cheese also works as a lower calorie replacement in casseroles. Three servings of dairy everyday helps boost protein as well as essential vitamins and minerals.

4.   Fiber Boost it! Swap in fiber rich foods like whole grain crackers, whole wheat breads and whole wheat flours in holiday recipes. Enjoying foods high in fiber can help you feel full and promote heart health.

Best of luck with your season of winning swaps. Happy Holidays!

Tracy Noerper, MS, RD, LDN, SNS

Family Physicians Toast Dairy

I recently had the opportunity to spend the evening with members of the Tennessee Academy of Family Physicians (TNAFP) at the Hard Rock Café in Nashville. We enjoyed a delicious dairy reception with milk, cheese and yogurt as well as a nutrient-rich meal where officers toasted the health benefits of dairy.

During the TNAFP meeting conference time, family physicians had the opportunity to learn more about the DASH (Dietary Approaches to Stop Hypertension) eating plan, which is a nutrient-rich diet including two to three servings of low-fat dairy foods and eight to 10 servings of fruits and vegetables. Research shows that the DASH eating plan may help lower blood pressure. A National Heart, Lunch and Blood Institute study showed that people who consumed more low-fat dairy foods had lower blood pressure, a major factor in stroke and heart attacks.

All health professionals are invited to visit National Dairy Council to download health education tool kits and access the latest nutrition information and research about dairy.

Many thanks to family physicians for all you do to help keep Americans healthy!

Tracy Noerper, MS, RD, LDN, SNS

Fashionable Food

Tip 3: When searching for the perfect little black dress (LBD), I select a style that is timeless, one I can wear again and again. I scan the entire clothing label looking at the type of material, care instructions and how it’s sewn, so I can assess how well the garment will hold up over time.  Are you taking this same care when selecting food? The types of food you choose to nourish your body are certainly more important than the clothes you wear! When planning what to eat, think about quality – nutrient quality.

The label is the first place I look before deciding whether or not to add the food to my cart.  To make food label reading a cinch, keep the “5-20 rule” in mind. For nutrients you want to limit, like saturated fat and sodium, look for foods that contain 5% or less of the daily value for those nutrients. [HINT: The % Daily Values are in the right hand column). For vitamins and minerals that you want to get more of, like calcium and fiber, look for percentages of 20% or higher.  Take milk for example. Each serving,  whether it is regular, low-fat or fat-free, contains 30% (300mg) of the daily value for calcium.

Attending a festive holiday party? Even without a label, you can still select quality foods. Fill half your plate with brightly colored fruits and vegetables and choose a few cubes of natural cheese with whole grain crackers. Round out your plate with shrimp cocktail, sliced turkey or lean roast beef.  Remember, cocktails are empty calories! You can still celebrate with a lower calorie wine spritzer or club soda with a twist of lime or lemon.

Paying attention to food labels and selecting foods with the best nutrient quality will ensure that your trim waistline will last longer than just one season.

Betsy Dietsch, RD, LD

Planes, Trains and Automobiles

Have you made your holiday travel plans for 2010? Whether you plan to fly, drive or take a bus, staying healthy while traveling can be a challenge for even the most experienced tourist. With a little planning, it’s not hard to prevent lugging back extra pounds from your holiday trips. Here are a few tips to keep you on track.

1)   Watch Splurging. You can certainly enjoy a few treats while away from home, but the key to maintaining a healthy weight is to be conservative with splurges and not overeat several days in a row. If you do splurge, make a comeback with nutrient-rich foods, such as low-fat dairy, whole grains, fruits and vegetables.

2)   Control Mindless Snacking: Rather than filling up on “junk food” that is low in nutrition, high in calories and often expensive, reach for healthier options. Instead, pack a “survival kit” full of snacks like grapes, nuts, apples, whole grain crackers, carrot sticks, whey protein bars, low-fat and flavored milk, portable yogurt and string cheese.

3)   Make Time for Exercise. Today, travel is comprised of hours of sitting in airports or in cars with little activity. Make time for at least 30 to 60 minutes of physical activity no matter where you are. Hotels have wonderful fitness facilities and indoor pools. Remember to take along your yoga mat or jump rope, or check out a local park or walking trail to ensure you get an activity energy boost.  

Safe and healthy travels to you and yours!

Tracy Noerper, MS, RD, LDN, SNS

What are the Most Important LBD Accessories?

Tip 2:  One of the most important Little Black Dress (LBD) accessories this holiday season could be a pen and paper.   Research shows that individuals who keep a food diary six days a week lose twice as much weight as those who keep food records one day a week or less.  Food diaries are an important tool in weight loss and maintenance because they force accountability, a vital ingredient behind any successful lifestyle change. Additionally, food records help build awareness of eating patterns which is especially important during the holiday eating frenzy. In fact, the latest issue of Good Housekeeping sites research from Texas A&M International University which reports Americans scarf down an extra 619 calories per day between Thanksgiving and New Year’s Day!  Those extra daily calories over five weeks could derail any efforts to looking fit and fabulous in your LBD by New Year’s Eve.   So, start a food dairy today! Follow these tips to become aware of what you eat:

1.      Use the diary that works for you:  Your diary doesn’t have to be fancy in order to be successful. I use a spiral bound notebook so I can carry it with me and jot down what I eat throughout the day.  Some people prefer to create a food diary in a Word document on the computer or use an online tool.  What matters most is that you are recording what you eat.

2.      Write as you go:  Don’t count on your memory by the end of the day, but record your food and drink as you consume it throughout the day.

3.      Liquid calories count:  Don’t forget to write down any caloric beverages you drink throughout the day.

4.      Be specific:  Pay attention to portion sizes and be as specific as you can in recording what you ate.

5.      Review your entries:  At the end of each week, review what you ate.   This helps you notice food trends, keep track of how you are doing and set goals for the next week.

Laura Buxenbaum, MPH, RD, LDN

Soothing Sippers

As the leaves begin to fall and the frost settles across the ground, I love to put my kettle on the stove for a cup of hot green tea, flavored coffee or delicious cocoa. At times, beverages can be an unrealized source of extra calories, but if considered as part of your overall diet, beverages can add extra nutrition.

If you prefer the exotic flavors of allspice, cinnamon and cloves, try this Chai Coffee steamer. For another delicious coffee drink, heat up this quick and easy Skinny Hazelnut Café au Lait. By simply combining coffee, flavorings and steamed milk, you can easily enjoy a coffee house delight right in your own home in less than five minutes.

You’ll be sure to warm up from the inside out with a new take on chocolate and mint in this Mint Patty Steamer. Or try taking tea to the next level with a delicious blend of hot tea, chocolate and milk in this fantastic Chocolate Comfort Sipper. It is sure to please your palate.

Whether you enjoy a new-found classic like Vanilla Hot Cocoa or a traditional hot cocoa made with milk, you can feel good that each serving of milk you drink provides a unique package of key vitamins and minerals that help build stronger bones and teeth. Whatever your choice, a warm beverage is a perfect match for a game-day thermos, afternoon snack or breakfast-time sipper.

Cheers!

Tracy Noerper, MS, RD, LDN, SNS

Dinner Makes a Difference

What is dinnertime like in your home? I’ll be honest, with two children under age of three, dinner time at my house is chaotic! There is often food flying, sometimes tears, and my one year old likes to test his vocal cords during this time. My husband and I are patiently waiting out this phase, hoping that eventually dinner time will become more pleasant. But I am sure each age comes with its own set of dinner challenges. For many families, eating dinner together has become a lost art, but we should make time for eating together. Research shows family mealtime can curb harmful behaviors, improve overall nutrition and help raise healthier children. Try these tips for getting your family to the dinner table:

• Plug in the slow cooker. I use my crock pot at least once a week. Not only does it make the house smell great, dinner is ready when everyone walks through the door. My family loves crock pot lasagna and vegetable barley soup.
• Bring the kids in the kitchen. If children help with preparation of the meal, they are more likely to eat it.  My son loves to set the table and help assemble the salad.
• Purchase nutritious prepared foods. One of my favorite nutrient-rich quick meals is a rotisserie chicken from the grocery store, salad in a bag, whole grain rolls and a glass of milk. Remember, milk provides a unique package of nine key vitamins and minerals that build strong bones and teeth.
• Capitalize on comfort foods. Nothing brings my kids to the table faster than macaroni and cheese. Since the economy took a downturn, many families are turning to comfort foods. Reconnect with your family around some old time family favorites like meat loaf, mashed potatoes and bread pudding.

So if family mealtime is lost at your house, bring it back. The facts are on the table: making time to eat together can nourish the body and soul and help create healthful habits that last a lifetime.

Laura Buxenbaum, MPH, RD, LDN

Countdown to the Little Black Dress

The end of October marks the official countdown to the holiday season.  Soon your mailbox will be filled with invitations for receptions, neighborhood parties and family gatherings.  As your excitement builds, reality hits – what will I wear?  Now is the time to assess your wardrobe and see if you can still zip your little black dress.

Every fashionable woman should own a “go to”, “perfect for any occasion”, “always in style” little black dress (LBD). This LBD is so perfect that it would never, ever be tossed into the trash by the What Not To Wear crew.   Maybe you rock the glamorous chic look of Liz Hurley or Audrey Hepburn, but thanks to football fare and leftover Halloween candy, your reflection reveals your LBD does not fit like it did last year. No need to worry. Over the next nine weeks, our dietitian bloggers will offer healthy eating tips and tasty party recipes to help you slip into style by New Year’s Eve.

Tip 1: When it comes to lifestyle habits, small changes equal big results. For example, to lose one pound safely per week, consume 250 less calories each day and burn 250 more calories through daily exercise.  Simply add a 40 minute brisk walk into your daily regimen and remove sodas and chips from your eating plan. Day by day, small changes yield big results on the scale.  Need extra help? Call a local registered dietitian for a personalized eating plan.

Mary Martin Nordness, MA, RD, LD, CHES

A Fair to Remember

It’s my favorite time of year – time for state fairs! Since I was a little girl, I have enjoyed the state fair experience, partially because my birthday was annually celebrated with funnel cake and a hot chocolate at the North Carolina state fair. I also loved seeing the huge vegetables (like 1 ton pumpkins!) that local farmers had grown. Now that I’m an adult, I still enjoy attending the State Fair.

I just got back from the Georgia National Fair in Perry where I saw a cow being vacuumed! This is done to beef cows to make them look fluffy when they are shown in competition. Conversely, all of the hair on dairy cows is shaved except for the top. It looks like they have a Mohawk!

I would be remiss if I didn’t mention fair food. Who can resist grilled corn on the cob? As a registered dietitian, I know the offerings are high calorie, but as a foodie, I say, “INDULGE!” There is a smoked pork chop sandwich I literally have dreams about. This year, I discovered fried cheese. Trust me; it was well worth the extra hour workout that day! And, don’t even get me started on apple cobbler with vanilla ice cream. Yummm!

I have been lucky the past couple of years to work at the Southeast Dairy Association’s booth at the fair. We give out milk chugs to everyone and free resources to teachers. There is even a mobile dairy classroom for children to learn how to milk a cow! So many people told me that they looked forward to stopping by our booth every year. It warms my heart to know that I am helping to create those same kinds of memories of the state fair that I cherish.

Betsy Dietsch, RD, LD