Pinterested in Losing Weight?

Could you really pin, post and tweet your way to a slimmer figure? According to recent information, it just might be possible.

The Southeast Dairy Association’s e-communications manager, Katie Shutters, says “Social media has helped the internet go from a place where consumers gather information to a place where they share information and that has influenced the rise in health-related social media apps and sites.”

Get the Facts

Following reputable health organizations like WebMD on Twitter or “liking” your favorite farmer on Facebook, can keep you up to date on the latest information, research and news that can help you reach your weight loss and health goals. My favorite is Gilmer Dairy Farm. I can follow them on Facebook, Twitter, their blog and even their YouTube channel.  After all, as one of my favorite dietitians Carolyn O’Neil professes-the more you know, the more you can eat!

Be Inspired

Sharing Pinterest boards with groups like Southeast Dairy Association and Cooking Light for kitchen inspiration or Women’s Health Magazine for workout ideas can help you keep your diet and exercise routines new and exciting. How could you not be inspired when looking at this board full of delicious and healthy dairy snacks?

Track It

There’s an app for that. Smartphone apps can help you stay on track with everything from daily calorie and exercise trackers to a food spoilage alarm.  It’s hard to make an excuse when it’s right at your fingertips!

Lanier Dabruzzi, MS, RD, LD

Foods that Help Fight Aging

Let’s face it, if we are fortunate to live long enough the change of life is inevitable.  Some fear the change and others embrace it as a new phase of life. Our metabolism slows and there are some risk factors associated with aging that can’t be changed.  No matter your age, meals should be built around nutrient-rich foods low-fat dairy, fruits, vegetables, whole grains and lean meats for more vitamins and minerals with fewer calories.  Age gracefully with these guidelines:

Get enough calcium.  For better bone health, adults need three daily servings of low-fat or fat-free milk, cheese or yogurt to receive protein and eight essential vitamins and minerals such as calcium, potassium and vitamin D. Fat-free and low-fat milk have the same amount of calcium and other essential nutrients as whole milk, but less fat and fewer calories.

Pump up your iron intake.  Eating iron-rich foods daily will help keep energy levels high and fight fatigue that comes with age.  Iron is found in lean red meat, poultry, fish, eggs, leafy green vegetables, nuts, and enriched grain products. The recommended dietary allowance for iron is easily met through food.

Fill up on fiber. According to the 2010 Dietary Guidelines, half your plate should be fruits and vegetables and a quarter should be whole grains like brown rice or pasta. Colorful fruits and vegetables are high in antioxidants which help fight chronic diseases. Whole grains help you feel full and maintain good digestion. Eat a variety of whole-grains, fruits and vegetables daily.  Frozen fruits and those canned in water are good options when fresh varieties are not available.

Regardless your outlook, aging brings special attention to the importance of a healthy diet. All ages should be encourage to maintain a healthy weight by cutting down on portion sizes and reducing foods high in fat and never skip meals.  Celebrate each added year with enthusiasm!

Rebecca A. Turner, MS, RD, LD

 

 

 

Cholesterol: The Good, The Bad and The Ugly

According to the National Institutes of Health, high blood cholesterol affects over 65 million Americans. It is a serious condition that increases your risk for heart disease. Lowering cholesterol levels that are too high lessens your risk for developing heart disease and reduces the chance of having a heart attack or dying of heart disease.

The risk of heart disease rises as total blood cholesterol levels increase. Basically, cholesterol comes in three categories: the good, the bad and the ugly.  High-density lipoprotein (HDL) or “good” cholesterol should be over 40. Low-density protein (LDL) or “bad” cholesterol should be under 100. And it can get “ugly” unless your total cholesterol is less than 200.

In addition to genetic factors, food choices have a big impact on your heart and cholesterol health. I recently had the opportunity to appear on television to help education consumers on diet and cholesterol. As I mentioned in my segment, diets high in saturated and trans-fats can raise your bad cholesterol. To keep dietary cholesterol and fat down choose plenty of the following:

• Fruits and vegetables which are high in fiber & antioxidants,
• Whole grain products which are higher in fiber and can help reduce cholesterol levels,
• Low-fat or fat-free dairy foods. Three to four daily servings of dairy foods as part of a healthy diet may help reduce the risk of osteoporosis, obesity and heart disease.

Additionally, reducing added fats during cooking can be a good way of keeping dietary cholesterol in check. To avoid adding these types of fats to your diet, try these three strategies:

• Bake, broil, microwave or steam foods to keep calories and fat low,
• Use a non-stick spray to reduce added fats when cooking or baking,
• Add flavor with out the fat by using herbs, peppers and spices.

Cholesterol can be measured by a simple blood test and should be part of your annual check up with your doctor.

Tracy Noerper, MS, RD, LDN, SNS

16 Dairy Foods Less Than 150 Calories

While I don’t subscribe to the notion that a calorie is a calorie, I do pay attention to calorie levels on foods labels. I recently read a post by a Dietitian entitled 10 snacks for less than 100 calories. It got me thinking about the many choices of low calorie (and high nutritional value) dairy products available. I compiled my own list using the MyPlate Super Tracker “Food-A-Pedia” function to look up the calories.

~100 Calories or Less:

• Cheddar cheese, reduced fat (1 oz.) = 65 calories
• Low fat cottage cheese (½ cup) = 81 calories
• Cheese, Mozzarella, part skim (1 stick) = 85 calories
• Fat free milk (8 oz.) = 90 calories
• Latte with skim milk (16 oz.) = 92 calories
• 20 yogurt covered raisins = 94 calories
• Low fat buttermilk (8 oz.) = 98 calories
• 1% milk, lactose-free (8 oz.) = 103 calories
• 1 snack pack Fat Free Chocolate pudding cup = 105 calories
• Tapioca pudding, ready-to-eat (snack pack), fat free = 106 calories
• Swiss cheese (1 oz.) = 108 calories

150 Calories or Less:

• Hot Chocolate mix made with fat free milk (6 oz.)  = 120 calories
• Fruit smoothie, made with fat free (skim) milk = 127 calories
• Fruited Greek yogurt, fat free (6 oz.) = 139 calories
• Chocolate milk, fat free (8 oz.) = 140 calories
• Rice pudding made with fat free milk (1/2 cup) = 140 calories

Overall calories are important in weight management. As I dietitian, I try to help people understand what nutrition they are getting (or not getting) with those calories. Dairy foods offer important vitamins, minerals, protein and energy for healthy bodies. Whether for meals or snacks, dairy foods are delicious and nutritious. What dairy foods would you add to the list?

Tracy Noerper, MS, RD, LDN, SNS

What Your Personality Says About Your Diet

It’s 10 pm on a Tuesday evening. What are you doing? Sleeping cozy in your bed, out with friends or watching TV on the couch? The answer to this question might say more about your health than you think.

Sleeping

If you’re sleeping, you’re ahead of the game. Research has shown that sleep plays an integral role in regulation of appetite and weight. If you have trouble sleeping, try these healthy sleeping tips and don’t forget the age-old secret: warm milk!

Out with Friends

At times, we all need to unwind with friends, but beware of those hidden ways that calories sneak in during these occasions. Have a protein-containing snack before leaving the house to help regulate your hunger and prevent you from diving head first into the bread basket the moment it’s placed on the table. Try a protein-packed Greek yogurt topped with fresh berries, a cold and refreshing smoothie or my personal favorite, an apple with cheddar cheese. Salty and sweet, crunchy and creamy – what else could a girl ask for?

Watching TV

Keeping up with your favorite shows is risky business. Without a TiVo, you not only have to stay up late to watch, but did you know watching TV while eating causes you to consume 40% more food than if you were not in front of the TV?  Fear not; to combat this, try pre-portioning and planning your snack on a plate or in a bowl before bringing to the couch. Try a mini-bag of popcorn sprinkled with Parmesan cheese or a decaf Skinny Hazelnut Café au Lait.

With these easy tips, you don’t need to change who you are to achieve and maintain health.

Lanier Dabruzzi, MS, RD, LD

Reasons I Love Milk

I love milk. You could call it a beverage obsession. But I have my reasons.  As a registered dietitian, a runner, a wife and a first time mom-to-be trying to sustain a hectic schedule, I know taking a few minutes each day for a tall glass of milk is all I need to be recharged.

It builds strong bones.

Research has long shown that dairy’s nutrients are vital to the development of bones and reduce the risk for developing rickets and osteoporosis. A simple cup of low-fat milk provides 30 percent of the daily value of calcium, a mineral that helps build and maintain strong bones and teeth.

Sunshine in a glass.  

It’s not just calcium that makes milk bone-friendly, dairy products contain other bone building nutrients including vitamins D, phosphorus, potassium, and protein. Vitamin D not only helps our bodies absorb calcium, but also may boost immunity, reduce the risk for some cancers, and promote better blood pressure. Today, all commercial fluid milk sold in the United States is fortified with vitamin D.

Refuel from a run.

As a dietitian and marathoner, I know the importance of post-workout nutrition. A growing body of research supports the many recovery benefits of low fat chocolate milk. Low-fat chocolate milk contains high-quality protein to help repair and rebuild muscles after strenuous exercise.

Maintaining a healthy lifestyle is important, no matter how chaotic life may seem. At only 25 cents a serving, a single glass of milk delivers a package of nine essential nutrients important for good health. Few foods provide this unique contribution of nutrients. To answer the popular question “Got Milk?” You bet!

Rebecca A. Turner, MS, RD, LD

 

 

 

Titans of Taste Milk Contest

What’s in its seventh year and getting bigger and better every year? It is the Tennessee Titans of Taste Milk contest no doubt. I recently had the opportunity to go on TV at Nashville’s own WSMV-TV to talk more about the contest and how to enter and win. Check out the segment!

“Titans of Taste” is a joint education program sponsored by the Southeast Dairy Association, Purity Dairies, and the Tennessee Titans football team. The contest is open to schools that serve Purity milk in its student cafeterias. This year over 600 schools in Middle Tennessee, Northern Alabama and Southern Kentucky are eligible to enter the contest. It is going on now until October 26. Close to 100 schools are already signed up!

The contest is an effort to promote the importance of a healthy and active lifestyle among the region’s youth. The contest encourages students to choose healthier foods including low-fat dairy products and add more physical activity to their lifestyle. The program provides schools with incentives, tools, and resources they need to take an active role in improving the student’s personal health.

The contest is an additional way to activate and get deeper involvement for Fuel up To Play 60 (FUTP60) in schools.  FUTP60 activities are designed to engage and empower youth to get 60 minutes of physical activity each day, and choose better foods including low-fat and fat-free dairy, whole grains, and fruits and vegetables as recommended by the 2010 Dietary Guidelines.

Good luck to all the schools entered. I can’t wait to find out who wins and attend the pep rally of the winning school. So finish your milk and your school could finish first!

Tracy Noerper MS, RD, LDN

Fix a Healthy Meal and Relax: The Key to Healthy Eating Habits in Young Children

Feeding young children can be challenging. We all want what’s best for them, and yet, little is done to educate new parents about how to wean children from breast milk or bottle, and get them off to a good start.  As a Registered Dietitian with an interest in how people feed their young children, I find myself observing parents trying to feed their young kids whenever I am around them.  What I am most curious about is why we as parents make feeding so complicated.

I watch new parents hide vegetables in yogurt on one extreme, or give in to their kids’ demands for soda at every meal on the other. As I watch, I observe this common theme:  few parents establish family meals and feed their kids what the family is eating.

According to Ellyn Sater, a Registered Dietitian who has written numerous books on feeding young kids, there are roles for parents and young children to play. The parents’ role is to plan and serve regular family meals and snacks. The child’s role is to eat. Or not. And to eat until they are full.

The onus is on parents to serve a healthy, balanced meal. Looking at the USDA’s MyPlate, fill half the plate with fruits and vegetables (of course, prepared in a way that is age appropriate for the child); the rest is balanced between whole grains, lean meat and a glass of milk – low fat or skim if the child is over age two.

After that, eat, enjoy your meal and relax.

This is challenging for sure – but allows the child to learn to trust their own biological cues about hunger and fullness that will lead them to enjoy a healthier relationship with food, and ultimately, a healthier weight.

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Guest blog by Sherée Thaxton Vodicka.

Sherée Thaxton Vodicka, MA, RD, LDN is a Registered Dietitian and Licensed Dietitian/Nutritionist who lives and works in Raleigh, NC. Ms. Vodicka is the Director of Advocates for Health in Action, a healthy weight collaborative working to make healthy eating and active living the way of life for Wake County, NC residents.

 

 

 

Time to Tailgate

Are you ready for some football?  Fall has arrived, bringing with it cooler temperatures, changing leaves and the excitement of football!  In the south, you don’t think of football without thinking of tailgating.  For many football fanatics, fall weekends are spent tailgating before (and after) the game.  Unfortunately, much of the traditional game day fare can be loaded with calories and low in nutrition.  Before you touch down at a tailgate this year, make a healthy substitution for a high calorie appetizer or dessert with one of these delicious, nutrient rich recipes.  You will score big points on taste and nutrition!

• Mozzarella and Pepper Salsa– Make a pass on high fat dips and run for this vitamin packed and calcium rich salsa.  The cheese serves up protein and calcium, while the red peppers provide an excellent source of vitamin A (to help you see the players better) and fiber.  Kick in more fiber and nutrients by serving it with whole grain tortilla chips or crackers.
• Pumpkin Pie Dip– Skip the calorie laden desserts and take advantage of fall flavors with this pumpkin dip.  Using Greek yogurt as the base, this dip scores big with protein and calcium.  Greek yogurt is an excellent substitution for higher fat ingredients such as sour cream and mayo.  It provides the same taste and texture with few calories and more nutrition.  Serve this dip with crisp apples or low-fat ginger cookies.
• Blueberry Cheesecake Tartlets– Another way to avoid a dessert fumble, these decadent dessert bites are only 35 calories per tartlet.  They are so rich a creamy everyone at your tailgate will do a touchdown dance.

How do you lighten up your favorite tailgate dish?

Laura Buxenbaum, MPH, RD, LDN

Misconceptions About Vitamin D

When hair was big and shoulder pads were bigger, I was an impressionable young medical student. I, like other physicians trained at that time, were taught, many misconceptions about vitamin D. My professors dismissed vitamin D; and made statements that were inaccurate based on what I have seen in my medical practice.

Here are a few of the misconceptions:

Don’t worry about women who live in the South; they get enough vitamin D from the sun.

What we didn’t gauge was the impact of the dermatologist’s advice to avoid the sun and wear sunscreen to prevent skin cancer and sun damage. I, personally, have been surprised at the number of women I have seen in my practice in Florida, who have low vitamin D.

Vitamin D is a fat soluble vitamin and physicians should be concerned about toxicity.

The fact is that it is much harder to get vitamin D toxicity than physicians originally thought. The vitamin D in three daily servings of milk, only supplies 75 percent of what the body needs of vitamin D for one day.  If someone is deficient, they may need more. Ask your physician to check your vitamin D level at your next medical visit.

In America, we have eradicated vitamin D deficiency.

Vitamin D, of course is important for strong bones and teeth, but it is also important in preventing depression and peripheral artery disease (PAD). Vitamin D is a key nutrient for your immune system. One only has to look at the increase in depression, PAD, osteoporosis, and autoimmune disease in this country to consider that vitamin D deficiency perhaps is more common than we once thought.

Although I keep waiting for big hair and shoulder pads to come back, I am NOT waiting to recommend vitamin D foods to my patients.  Nutrient-rich milk, fatty fish and eggs, makes getting enough vitamin D easy and delicious.  I recommend smoothies for breakfast or a snack to my new moms.

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Guest blog by Suzanne Yancey Bush, M.D.

Dr. Bush is a board certified, obstetrician gynecologist in Pensacola, Florida. She splits her time between a private practice in gynecology and teaching obstetrics and gynecology to medical students and resident physicians for Florida State University College of Medicine. A Certified Menopause Practitioner (NCMP), Dr. Bush has interest in preventative healthcare for women, especially the prevention of osteoporosis.