Ready, Set, Tailgate on the Plains

As the mother of an Auburn University sophomore, I can now use visiting my daughter as an excuse to attend each and every home football game the AU Tigers play.  You see, I bleed orange and blue and love yelling for the Tigers.  On game day, you will find me close to the coliseum, under a white tent talking non stop football with old college buddies.  I have learned that tailgating is an art which requires a great deal of organizational skills. If you plan to entertain, you must plan. For a feast that scores with your family and friends, try my top 5 tailgating tips:

1. Pack a variety of drinks: In addition to traditional cold tailgate beverages; remember kids (and adults) love the taste of flavored milk. Flavored milk rocks with 9 nutrients, just like white milk.
2. Serve dips that dazzle: Use Greek yogurt in place of sour cream in your favorite recipes to lower the fat and bump up the calcium. Greek yogurt is thicker than regular yogurt and dazzles in this taco dip with fresh veggies and baked chips.
3. Create gourmet topper station: Whether you grill hamburgers or hotdogs, fans will rave about a fresh ingredient station. Toppings like provolone or hot pepper jack cheese, fresh tomatoes, lettuce, coleslaw, purple onion, jalapeños with whole grain buns will have your guests asking for more.
4. Buy single serve: Everyone likes a few chips, but no one needs the excess calories. To avoid mindless snacking, purchase variety single serve packs that keep calories in check with 110 calories or less.
5. Finish with Fruit: Sliced pineapple, watermelon, strawberries, grapes and cantaloupe make a nice side to most sandwiches. Also, these nutrient rich fruits high in vitamin C and water content will help hydrate you after a long exhausting game.

What’s your game plan for a perfect tailgate?

Mary Martin Nordness, MA, RD, LD, CHES

Not Your Parents’ School Lunch Line

My oldest son went to kindergarten (aka The Big School) this fall. To ease the transition on him (really I mean us), my husband and I went to school to eat lunch with him.

As I walked through the line to get my lunch, I couldn’t believe all the healthy choices the school had to offer. Cold milk was the first choice on the line with a variety of low-fat, non-fat and low-fat chocolate milk options. They also offered a mini “salad bar” complete with mixed field greens, rinsed black beans, cucumbers, baby carrots, celery sticks, sliced tomatoes and all natural salad dressings. Fruit choices were fresh grapes, bananas, orange slices, watermelon and sliced canned pears. There was even a meatless entrée (grilled cheese on whole wheat bread) to select from.

You may hear school food bashed as unhealthy, so I have a few tips for parents before you jump on that bandwagon:

• Go there! Eat lunch with your child and see first hand what is being served.
• Introduce yourself to the cafeteria manager. Offer to volunteer at your child’s school during National School Lunch Week October 10-14 with the theme, “School Lunch – Let’s Grow Healthy.”
• Join the School Health Advisory Council (SHAC) in your child’s school.
• Make Fuel Up to Play 60, a free program for schools, the main initiative in your child’s school to improve the nutrition and physical activity environment.

  Have you visited your child for a school lunch? If so, what healthy foods did you see?

Tracy Noerper, MS, RD, LDN, SNS

Eating Well Through the Decades

It’s time to celebrate another birthday! It’s one of the big ones, with a “0” on the end. As a mom with two small children, my health is a top priority. I’m taking note of what my body needs in this new decade of my life. While a balanced diet is important throughout our lifetime, as our life evolves, so do our nutritional needs. 

• Twenties: Life can be a whirlwind. Include:
• Bone Building Calcium: Women are still building bone in their 20s and 30s. Calcium is the key building block. To prevent osteoporosis, enjoy 3 servings of low-fat and fat-free dairy foods every day.
• High-Folate Foods: Folate is vital for women of child bearing age. It helps prevent birth defects, even before pregnancy.  Good sources include whole grains, beans, and dark green leafy vegetables.
• Thirties: Children, work, and fun! We try to fit it all in during this decade. Include:
• Iron Rich Foods: Pre-menopausal women have double the iron needs. Consume red meat, eggs, dark leafy greens, and/or iron fortified cereals daily.
• Healthy Fats: Enjoy the heart healthy fats in foods like olive and canola oil, fish, seafood, nuts and avocados. These fats lower blood pressure and cholesterol and can boost your mood by enhancing brain function.
• Forties: A well-balanced diet is key to keeping mid-life weight gain and chronic disease risk in check.  Include:
• High Fiber Foods:  Whole grains, fruits and vegetables may reduce cholesterol, prevent diabetes and some cancers.  These foods also control hunger.  
• Vitamin D: Helps your body absorb calcium to keep bones healthy.  Milk is the primary source of vitamin D in the diet.
• Fifties and beyond: Include:
• Antioxidants:  Antioxidants (plentiful in brightly colored fruits and vegetables and dried beans) are nature’s anti-aging medicine and aid in prevention of heart disease, cancer, Alzheimer’s, and Parkinson’s disease. 

Laura Buxenbaum, MPH, RD, LDN

Fuel Up for Recovery

Sad but true, being injured is part of being an athlete. The emotional strain can be worse than the physical pain. Although injury is not programmed into any training schedule, it happens. Balanced nutrition is as essential to post-injury recovery, as well as rest and ice packs. Athletes tend to associate weight gain with lack of exercise and overdo nutrition supplements and restrict energy intake. For me, I found post-injury weight gain is related to the stress and grief generated by the injury. 

Injury is a good learning experience because it teaches you to respect the body’s physical limitations. Eating nutrient-rich food is part of the healing process. Protein deficiency and its companion nutrients – iron, zinc and vitamin C – not only delay healing but set the stage for future injury. Instead of taking unregulated nutrient supplements, follow the new MyPlate guidelines and make half your plate fruits and vegetables and get three servings of low-fat dairy daily.

Milk, cheese and yogurt are important contributors of protein and zinc that boost recovery. Vegetables including broccoli and tomatoes are rich in vitamin C as well as citrus fruits such as oranges, kiwi, and juicy cantaloupes. Pair this salad on a stick recipe with a lean meat and enjoy a frosty pine-orange yogurt smoothie to help meet your recovery nutrient needs.

There’s no magical nutrition technique that results in rapid healing. The best nutritional defense is to eat well every day so the body is well prepared to recover when needed. Choosing nutrient-rich foods which include low-fat and fat-free milk products first, is the best way to build a healthy diet and help the body mend faster.

Whatever physical activity you may be missing right now due to injury, remember – have peace and take heart that any goodbye makes room for a hello.

Rebecca A. Turner, MS, RD, LD

A Visit to the Biscuit Capital of the World

Each year state leaders of the American Academy of Family Physicians (AAFP) have an opportunity to gather at the Southeastern Family Medicine Forum (SEFM) for fun and fellowship. The Mississippi Academy of Family Physicians (MAFP) was proud to serve as host for the 2011 SEFM in historic Natchez, Miss. where officers from 12 southeastern states gathered with their spouses for a memorable weekend.

Did you know that Natchez, Miss. is the biscuit capitol of the world?  Not only does the city boast the best tasting biscuits, but they also host the annual Martha White Biscuit Cookoff.  The Carriage House  restaurant is renowned for their miniature biscuits and in honor of this recognition; I invited guests to a demonstration to enjoy biscuits, jam and calcium rich milk.

Participants learned 4 secrets to making homemade biscuits from scratch.

• Preheat. Preheating the oven allows the biscuits to rise properly.  
• Prepare. Cut butter in small pieces, measure out the milk, flour the counter and have biscuit cutter and baking sheet before you start mixing biscuit batter.
•  Use Cold Butter. The butter should be very cold and stir batter gently after adding the milk.
• Knead with Care. When it comes to kneading, less is more. The more you knead, the tougher the biscuits will be!

Although biscuits are not specifically found in the 2010 Dietary Guidelines, as a dietitian I know all foods fit. As guests mastered the art of biscuits, I reminded them that dairy is not only a crucial ingredient but also a nutrient-rich beverage containing nine essential vitamins and minerals important for good health – calcium, potassium and vitamin D.  Drinking ice cold milk or adding low-fat cheese to your favorite biscuit recipe are simple ways to fill nutrient gaps. Choosing nutrient-rich foods, such as low-fat and fat-free milk products often will offer more vitamins and minerals with fewer calories leaving room to splurge on the homemade biscuit and jam!

 

Rebecca A. Turner, MS, RD, LD

Cook Once – Eat Twice

Family meals are one of my favorite times of the day. I love seeing my children around the table talking about their day and enjoying nutritious foods.

As a working mom I’m always looking for ways to make serving healthy meals easier. Lately, I’ve tried to implement the “cook once and eat twice” technique. Doing so helps reduce time, energy (mine & appliances) and keeps my freezer well stocked. Recently I grilled a double batch of chicken for enchiladas and then froze the rest for quick quesadillas or other recipes later in the week. If I’m chopping vegetables or seasonings (i.e. onions) for one recipe, I’ll chop extra for the next day. If I’m shredding cheese then I’ll shred double and freeze it for casserole toppings or homemade pizzas.

The key to cooking once and eating twice really is in the planning. Sunday is the day that I clip coupons, plan the meals for the week and grocery shop. I typically allow for one family meal eaten out during the week and the rest we eat meals at home. Our family seems to have somewhat of a meal rotation with typically a meatless meal (pasta and/or a veggie/cheese pizza), a Mexican meal (tacos or enchiladas), a grilled entrée meal, and then some type of casserole, soup or Crockpot meal.

Healthy meal planning and preparation can be a juggling act! Hang in there and share with us what smart tricks and tips you use to get a healthy meal on the table quick.

Tracy Noerper, MS, RD, LDN, SNS

Opposites Attract!

What does a Houston Texan NFL football player have in common with a middle-aged, overweight man with a family history of high blood pressure and stroke? It’s certainly not the type of workout they do. Nor the amount of calories they eat. These two seem like opposites in terms of health habits, but they have more in common than you realize when it comes to the nutrient-rich foods they need to eat every day.

The Houston Texans have the hottest training camp in the NFL.  No indoor training facility and workouts in triple digit temperatures are common.  These players sweat buckets and must replace the fluid and sodium they lose every day. On the other hand, the middle-aged man at risk for high blood pressure must watch his fluid and sodium intake, too – not to replace, but to reduce! Opposites, right? Not exactly!

The Texans’ sports nutrition team is using food to fight the problem. They are salting foods above and beyond normal levels to help replace what’s lost in sweat. NOT a habit the average American needs to start. Too much salt can trigger high blood pressure and strokes, especially if you are at risk for these diseases already. How do the Texans balance that much salt? The answer lies in the types of foods they are super-salting: sweet potatoes, watermelon, even okra. New research shows that combining sodium with foods that are high in potassium can cancel out the negative effect of too much salt. This study of over 200,000 middle-aged adults reveals those who eat plenty of high potassium fruits, vegetables and low-fat dairy foods are less likely to suffer a stroke. In fact, the stroke risk dipped with every 1000mg increase in daily potassium.  

Potassium and sodium are opposites that attract. Potassium balances the effects of sodium, keeping blood pressure down and protecting against heart disease and stroke. Eating too much salt is easy to do, since the average American consumes over 4000 mg sodium daily or 7/10 tsps, but only needs about half that number.  On the flip side, adults need double the amount of potassium as sodium, but eat less than half of the 4,700 mg needed daily. So what can we learn from the Houston Texans? Counter the impact of sodium by eating more potassium – easily found in nutrient-rich fruits, vegetables and low-fat dairy foods. Enjoying potassium rich foods everyday, like sweet potatoes (500 mg), melon (500 mg), beans (350-400 mg), low-fat yogurt (400 mg) and low-fat milk (375mg), makes it easy. These foods keep the Texans on the football field, and will keep you on the field of healthy living!

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Guest blog by Tammy Beasley, RD, CSSD, LD, CEDRD.

Nutrition consultant, speaker, author, and registered dietitian, Tammy Beasley brings years of qualified experience to her work.  She is a certified specialist in sports dietetics (CSSD) with the American Dietetic Association since 2007 and is a certified eating disorder specialist (CEDRD) through the International Association of Eating Disorders Professionals since 1993.  In 1995, she was selected Florida’s Recognized Young Dietitian of the Year. After moving back home to Alabama in 1998, Tammy has continued her work in wellness, weight management and eating disorders. Tammy was recognized as Alabama’s Most Outstanding Dietitian in 2007 and Emerging Dietetic Leader in 2010. A 1984 graduate of Auburn University, she serves on the Dean’s Advisory Board for the College of Human Sciences.  She published Rev It Up: The Lifestyle Diet that Puts YOU in the Driver’s Seat in 2009, based on the weight management and wellness program she developed in 2001 that has been or is now taught by registered dietitians in 27 states. Visit www.revitupfitness.com for more information on Tammy and Rev It Up Fitness.

 

 

 

 

September is Childhood Obesity Awareness Month

Along with many other Americans, I had heard the statistic: approximately 17% of children and adolescents are obese. I had even seen a hint of this problem while working for WIC in Washington State. However, nothing could have prepared me for what I would see working at a pediatric obesity clinic in Louisville, KY. 

My first day of work, I met with our youngest patient, who was 2 years old. I was saddened to see young children with health complications and on medications that were previously associated with adult diseases. High blood pressure, elevated cholesterol, and Type 2 Diabetes are very common amongst our patient population. Along with those medical complications, comes a high incidence of depression and anxiety. The saddest part of all is that these health conditions feel inevitable and normal to many families.

Many families truly want to make changes but some feel overwhelmed or unaccustomed about how to start. As a Registered Dietitian, I encourage them to set small goals that they feel they can achieve. Many patients expect to see huge weight loss as a result of coming to our program, but that is often unrealistic. Children are still growing and you wouldn’t expect or want to see rapid weight loss.  Slowing down the rate of weight gain is a huge success. Stopping weight gain while the child continues to grow tall is a success. Getting a child to try and enjoy a new fruit or vegetable is also a huge success. 

Working with obese children requires a very individualized, multi-disciplinary approach. Eating healthy involves taking an honest look at what the lifestyle habits of the whole family. Some general tips for changing the health of your family include:

• Set small, realistic goals. 
• Remove “junk food” from the home to reduce temptations. 
• Reduce your intake of beverages with added sugar such as soda’s or juice drinks.   
• Try new foods.
• Follow the “Choose MyPlate” model which includes fruits, vegetables, whole grains and low-fat dairy foods. 
• Emphasize the importance of a whole family approach. Making changes alone is extremely difficult; especially for the young child who does not grocery shop or cook.

For more tips, recipes and articles visit our Healthy For Life Facebook page.  

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Guest post by Olivia Martino, MS, RD, LD.

Olivia Martino, MS, RD, LD is a registered dietitian at Healthy for Life! in Louisville, KY.  She has an extensive educational background, including a Bachelors degree in Community Health Education, a Holistic Health Counselor certification, a Masters degree in Nutrition and has completed a dietetic internship at Washington State University. She also holds a certification in childhood and adolescent weight management.

Her professional experience includes working at WIC in Washington state and her current job at a pediatric obesity clinic in Kentucky. She counsels families to make healthy lifestyle changes  and also teaches weekly kid’s cooking classes. She focuses on whole foods nutrition and believes that food is something that should be enjoyed, shared and celebrated.   

Let’s Tackle Childhood Obesity-Now!

I feel fall in the air. Do you? Here in Alabama that means football! September is not only the start of football season, but it’s also National Childhood Awareness Month. Here in the southeast, we are known for two things: the greatest number of obese children – one out of every three – and the best college football teams in the nation. Not only are our kids supersized, but they are also undernourished in key vitamins and minerals like calcium, vitamin D and potassium. It’s time to get as passionate about getting healthier as we are about what’s happening on the gridiron. This September, families can tackle childhood obesity by following a playbook, just like a winning football team.

• Energize at the Training Table: Football players fuel up with high quality foods at mealtime for better performance. Families should view the dinner table the same way. Meals should pattern the new Dietary Guidelines and offer a wide variety of nutrient rich foods. 
• Play the MVP: As a mealtime beverage, milk is considered the “Most Valuable Player”  because it provides three of the four nutrients children are lacking- calcium, potassium and vitamin D.
• Punt High Calorie Beverages: Did you know that sodas and sports drinks are the biggest source of added sugars and calories in a teen’s diet?  A new clinical report from the American Academy of Pediatrics recommends eliminating sports and energy drinks for children. Instead offer low-fat milk including flavored milk  at mealtime and after strenuous exercise.
• Try Two-A Days: Children need 60 minutes of play every day. If this is too difficult, follow two-a-days and break exercise sessions into 30 minutes each. Pick activities the entire family enjoys like hiking, jumping rope, walking or biking.

Childhood obesity is serious, but it is solvable. Want more information? Read this article by Tammy Beasley, MS, RD, CSSD.

Mary Martin Nordness, MA, RD, LD, CHES