Finding Your Optimal Health through Social Media

In today’s digital age, there is an abundance of health and wellness information available. It is easier than ever to get healthy with so many avenues to obtain information. Whether its signing in to Facebook or Twitter, perusing your favorite blogs or even using an app on your smart phone—health and nutrition information is right at your fingertips!
If you’re interested on getting healthy with social media, here are some of my favorite sites to help keep you on track this spring:

If you’re looking for healthy recipes:
• Social Media Site: On the Southeast Dairy Association’s Pinterest page, you will find a variety of healthy & delicious recipes.
• App: I love the app Cooking Light Recipes: Quick and Healthy Menu Maker for iPhone and iPad because it not only houses 300+ healthy recipes, it helps you pair a main dish with healthy sides for an easy healthy main meal. Bonus: a real time nutrition calculator and grocery shopping tips.

If you’re a cheese lover:
• Blog: The Laughing Cow and Mini Baby Bell blog provides wellness tips as well as several recipes with healthy low-fat cheeses!
• Social Media Site: Cabot Cheese’s Pinterest page not only provides recipes from the whole family, it focuses on its dairy farmers as well.

If you’re lactose intolerant:
• Social Media Site: On the Southeast Dairy Association’s website, you can not only learn more about lactose intolerance, you can also find lactose-free recipes.
• App: Fooducate not only helps you choose foods that are lactose free, it tells you what is really in your food and suggests healthy alternatives.

 

Brittany Chin, RD, LD, CTTS  is an upstate South Carolina-based registered dietitian for Health Diagnostic Laboratory Inc., a nutrition blogger and a self-proclaimed “foodie.” She blogs at BLTFoodies.blogspot.com and brittanychinrd.com. Follow her on Twitter and Pinterest.”

Homemade Dessert that Delivers

Valentine’s Day is quickly approaching. This celebration of love and friendship dates far back to the third century, but the traditions many of us share today evolved around the 18^th century when loved ones began presenting each other with flowers, candies and greeting cards known as “valentines.”

If you are looking for a way to treat your special someone, a homemade dessert can be a tasty acknowledgement.  My favorite is cheesecake.  This delicious dessert made with tangy cream cheese is a treat all by itself, but it can also be a platform for healthy and delicious toppings.  Add a little protein and crunch with pecans, slivered almonds or crushed peanuts.  For some extra sweetness and fiber, top with blueberries, strawberries or raspberries.  And dark chocolate shavings will satisfy any craving and offer a healthy dose of antioxidants too.  Set out a topping bar and invite friends and family over to make their own custom creation.

Dreamy Creamy Cheesecake

Crust

2 packages of graham crackers (crushed)

1 tsp cinnamon

2 Tbsp butter (melted)

Pour graham crackers into spring form pan.  Add cinnamon and butter to moisten.  Press to form crust. Bake at 375 for 10 minutes to set.

Filling

Combine:

3 well beaten eggs

2 8oz packages of cream cheese (softened and creamed)

1cup sugar

½ tsp salt

1Tbsp vanilla extract

1tsp almond extract

Beat until smooth.

Blend 3 cup (24 ounces) sour cream into the above mixture.

Pour creamy mixture into previously prepared crust/pan.

Bake at 375 in water bath until set – approximately 45 minutes.

Chill 4-5 hours before serving.

Click here for more delicious Valentine’s Day dessert ideas.

Alisa L Hearl RN, BSN

Alisa Hearl is a Registered Nurse for the Sullivan County Department of Health in Tennessee where she serves as the School Health Services Supervisor. She is a King University graduate and will earn her Masters of Science in Nursing Education in May 2014 from East Tennessee State University. Alisa has worked in ER, OR, home health, and corrections but has found her passion working with the students of Sullivan County, TN. She has 5 children and 2 granddaughters that fill her life with joy and laughter.

How My Newborn Can Solve Healthy Lifestyle Dilemmas

I am a Registered Dietitian with a Master’s Degree in Nutrition Science. I’ve practiced nutrition for years and even taught at the college level. However, nothing has been a better teacher of a healthy lifestyle for me than my newborn little boy.

My son is 3 months old now and his lifestyle is one that most Americans could benefit from modeling theirs after. While I know many of us would love to sleep in fuzzy jammies, be carried around all day and have books read to us, what I’m talking about are healthy decisions made each day to make for healthier bodies and minds.

Eat every 3-4 hours

My son never goes more than 3 to 4 hours without eating, which, according to the Academy of Nutrition & Dietetics, is how often adults should eat in order to maintain energy throughout the day. Be sure to include nutrient-rich dairy in your meals and snacks for even more energy to take on your To Do list!

Stop When Full

While this sounds simple, it is much easier said than done. Babies recognize when they are full and refuse to eat more than they need because they understand their true hunger cues. However, the same can’t be said for many of us, as we tend to eat due to boredom, stress and a slew of reasons other than true hunger.

Insider Tip: Include healthy snacks throughout the day, like cheese sticks and yogurt, to prevent overeating at meals!

Get Enough Sleep

Nearly 70 million Americans are not getting enough sleep, which can lead to increased risk for heart disease, diabetes and obesity. While many of us may not be able to “sleep like a baby,” we can learn from infants to make the most of the time that we do have to get some shut eye.  One of the best ways to do this is to include dairy in your diet, which helps to promote good sleep patterns.

Our children teach us many things in life and the gift of learning healthy habits is certainly one of the best!

Lanier Dabruzzi, MS, RD, LD

A Southern Staple

To me, there is no other snack that epitomizes Southern hospitality quite like the cheese straw.  These delicious morsels of savory goodness seem to find there place at every tea, luncheon, shower, or Southerner’s excuse for a party.  Growing up in Vicksburg, my mom never let me leave home without taking a box of Storycook’s to my hostess.  And now, at my mother-in-laws insistence, I bring home bags of Mama’s Cheese Straws from Florence to keep in our freezer, because “you never know when company will show up.”  Here in Tennessee, my go-to is Betsy’s Cheese Straws.  These award winning favorites started in Betsy’s kitchen in Millbrook, Alabama, and can now be purchased from Chattanooga Bakery.

Last weekend I decided to try my hand at making a batch of my own for our football tailgate.  I chose this recipe from Southern Living that calls for cheddar cheese but you can substitute with different types like gruyere, bleu, pepper jack, or parmesan to add a twist to the traditional flavor.  Give this simple recipe a try or look for locally made cheese straws in your hometown.  And be sure to store extra in your freezer just in case!

Ingredients

1 1/2 cups butter, softened
1 (1-pound) block sharp Cheddar cheese
1 1/2 teaspoons salt
1 to 2 teaspoons ground red pepper
1/2 teaspoon paprika
4 cups all-purpose flour

Preparation

Beat first 5 ingredients at medium speed with mixer until blended. Gradually add flour, beating just until combined.

Use a cookie press with a star-shaped disk to shape mixture into long ribbons on parchment paper-lined baking sheets. Cut ribbons into 2-inch pieces.

Bake at 350° for 12 minutes or until lightly browned. Remove to wire racks to cool.

Laura Marbury, MS, RD, LD

Spice Up Your Breakfast

Looking for a new, healthy option to add a kick to your breakfast routine?  Behold the breakfast taco! I was recently introduced to this tasty breakfast marvel on a trip to Austin, Texas. The combination of fluffy scrambled eggs, cheddar cheese, chorizo sausage, and a hint of salsa all wrapped up in a flour tortilla was incredible! And the size was not at all overwhelming. The perfect portion wrapped neatly in a foil package.  It was the ideal, one-handed breakfast on the go as I made my way to the lake for a day full of paddle boarding and bike riding.

I’ve been dreaming of this breakfast ever since I returned home and finally decided to recreate my own. I chose a recipe that uses Monterrey Jack cheese, scrambled eggs, and beans instead of sausage, making this breakfast taco a meatless meal packed with protein.  The corn tortillas provide energy boosting carbohydrates, while the salsa adds vegetables to a meal where they aren’t normally found.   Try wrapping your tacos in foil for a healthy and delicious breakfast you too can enjoy on the go!

Breakfast Tacos

Yield: 4 servings

Ingredients:
4 tablespoons salsa
2 teaspoons lime juice
1/2 teaspoon minced garlic
1 cup refried beans
1/4 teaspoon ground cumin
1 tablespoon 1% low-fat milk
6 large eggs, lightly beaten
Cooking spray
1/4 cup chopped green onions
8 (6-inch) corn tortillas
1/2 cup shredded Monterey Jack cheese

Directions:

1. Combine beans, 2 teaspoons lime juice, 1/2 teaspoon garlic, and cumin in a bowl.

2. Combine milk and eggs in a medium bowl; stir with a whisk. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add green onions to pan and sauté 1 minute.  Stir in egg mixture; cook 3 minutes or until soft-scrambled.  Remove from heat.

3. Warm tortillas in oven. Spread 1 tablespoon bean mixture and 2 tablespoons egg mixture down center of each tortilla. Top with 1 tablespoon salsa and 1 tablespoon cheese.

Laura Marbury, MS, RD, LD

Take Your Chili to the Next Level

Attend any of this season’s parties and you will undoubtedly find chili on the buffet table. It’s a fall favorite for many reasons—one of the main being the array of toppings that are served alongside it. While you might be cheering on linebackers as you enjoy your bowl, here are my favorite healthiest (and tastiest) chili toppings that won’t leave you feeling like one:

Shred It
There is a reason that cheese is one of Americans’ favorite foods—it tastes great and makes the perfect combination when paired with chili. Topping your bowl with cheese boosts the nutrition by adding essential nutrients for good health, including calcium, phosphorus, protein, vitamin A and zinc.

Lactose intolerant? Not to fear- hard, natural cheeses, like cheddar or Swiss, contain very little lactose, so you can enjoy the taste and health benefits of cheese without discomfort.

Go Greek
Ever wonder why Greek yogurt is so popular? It has a delicious tangy flavor and thick consistency, making it the perfect substitution for sour cream. Swapping Greek yogurt for sour cream not only decreases calories but doubles the protein! Additionally, research has shown that the probiotics found in yogurt can decrease the risk of catching a cold as well as the severity of colds—something that we all can appreciate this time of year!

Veg Out
Take this opportunity to boost the nutrition of your chili even more and add a fresh element with veggies to top it off. Some of my favorites are chopped red onion, fresh tomatoes, avocados, jicama and fresh herbs, like parsley and cilantro.

Start with your favorite chili recipe, add these toppings and you’ll be the hit of every party this season!

Lanier Dabruzzi, MS, RD, LD

ABC’s of Healthy Kids

School is back in session, and kids are brushing up on reading, writing and arithmetic.  Let’s help them have a successful and healthy school year! Teaching children healthy lifestyle habits can be a challenge, but it’s not impossible. The building blocks to a healthy body can be as easy as A-B-C:

Aim for Activity

One out of three American adolescents is physically unfit and the reported 7 ½ hours of screen time (TV, computer, video games, etc) our children engage in daily doesn’t help. The American Heart Association recommends that children get 60 minutes of enjoyable, moderate-intensity physical activity every day! Children who exercise regularly improve strength and endurance, build healthy bones and muscles, control weight, reduce anxiety and stress, increases self-esteem, and may improve blood pressure and cholesterol levels and academic performance.  Playing ball, bike riding, walking the dog, or roller skating– the possibilities are endless. 

Bring Back Breakfast

Kids who eat breakfast have better attendance in school, improved test scores, superior nutrition and are less likely to be overweight!  As a registered dietitian and mom of two, I love breakfast because it is an easy way to start the day with nutrient rich foods, such as whole grains, fruits and dairy.  Kids can fuel up and still catch the bus with these quick breakfast ideas:   

• Baked Oatmeal
• Cheesy Egg Scrambler
• Mango Yogurt Smoothie

Choose snacks Cautiously

According to recent research, kids are snacking their way to poor health by munching on nutrient bankrupt foods like chips, cookies and candy. Serve up these delicious, power packed snacks and your kids won’t miss the junky stuff.

• Snack kabobs: Skewer cubes of protein-rich low fat cheese and grapes on pretzel sticks
• Baked mozzarella sticks
• Cucumber yogurt dip with fresh veggies
• Spinach Artichoke Dip with whole grain tortilla chips

Laura Buxenbaum, MPH, RD, LDN

Toss up the Nutrients!

One of my favorite summer dishes is pasta salad.  It’s so light and delicious! It’s just perfect for the sweltering summertime heat.  It’s one of those recipes that tastes even better the next day, so you can easily prepare it ahead of time.  Make a batch on Sunday and it enjoy it for lunch all week. Here is the starter pasta recipe :

Whole Grain Rotini Pasta Salad      

(8 servings)

• 1 (16 ounce) package whole grain rotini pasta
• ½ cup Italian Dressing
• Salt and Pepper (to taste)

Bring 4 quarts of water to a rapid boil (2 teaspoons of salt can be added, optional). Add rotini. Return water to rapid boil and cook uncovered, stirring frequently, for about 10 to 12 minutes. Drain. Rinse in cold water.

Combine cooked pasta with Italian salad dressing. Cover and chill. Toss salad before serving.

Now that you have your whole grains, toss in some of your favorite low-fat cheeses, vegetables, and lean proteins for a tasty meal that covers four of the five recommended food groups.

Sprinkle on nutrients

Dietary guidelines recommend 3 servings of dairy a day, so toss in low fat cheeses such as crumbled feta or cubed mozzarella to reap the nutritional benefits.  An ounce of low fat cheese has as much protein as an egg and is the #2 source of dietary calcium, yet averages less than 60 calories and 4 grams of fat.

Toss in antioxidants

Vegetables such as broccoli, spinach, red bell peppers, onions, and tomatoes not only add a zesty crunch to your pasta salad; they can also help reduce your risk of future diseases.  The antioxidants found in these vegetables, such as vitamins C, E, and carotenoids, help protect healthy cells from free radical damage which can cause certain types of cancer and cardiovascular disease.

Double up on Protein

For an extra dose of protein, toss in grilled chicken or other leans meats to  fill you up, keep your blood sugar steady and build strong muscles.

Create your own combination of whole grains, low fat cheeses, vegetables, and lean proteins for a delicious lunch that packs a nutritious punch!

Laura Marbury, MS,RD, LD

LegenDAIRY Eats Across Alabama

As a dietitian, who works on behalf of Alabama dairy farmers, my job responsibilities sometimes takes me out of my office, into a rental car and down the winding country roads of the Yellowhammer state.  I enjoy traveling and try to make the most of these jaunts by learning something new about my home. Tucked in my glove compartment you will find my roadmap to foods and restaurants recommended by Alabama Board of Tourism. Since summertime means family road trips, I came up with my top nine legen“dairy” eats across Alabama which are made with wholesome milk, yogurt or cheese.

• In Florence you must order the Orange Pineapple ice cream at Trowbridges established in 1918.
• Across the Tennessee River Bridge in sleepy little town of Tuscumbia you will find the Palace Café – a restored ice cream parlor and drug store.  Try the Harvey milkshake.
• In the Rocket City of Huntsville nothing tastes better than a cold Iced Mocha Skinny Latte at the Cozy Cow.
• If you have ever wanted to visit a real dairy farm, you need to make plans to stop in Alexandria at Wrights’ Dairy. Everyone loves their “Purple Cow” and “Strawberried Alive” ice cream.
• In the heart of Alabama is our largest city, Birmingham– you will discover a savory sandwich- pimento cheese on sundried tomato bread at Savages which has been serving customers since 1939.
• Traveling to the beach? Take Exit 205 off Interstate 65 South and try the creamy homemade peach ice cream at Durbin Farms in Clanton.
• If you are looking for BBQ, stop in Prattville and enjoy the hot cheese biscuits at Jim and Nick’s Barbeque.
• In Mobile, you must order the Bananas Foster French Toast at Spot of Tea.
• And finally, nothing tastes better than a Cheeseburger in Paradise at Lulu’s in Gulf Shores, LA (that’s Lower Alabama). Lulu, the owner, just happens to be the sister of Jimmy Buffett.

Picture is my grandson Sam at Cozy Cow.

Happy travels and eats across Alabama!

 

 

 

Mary Martin Nordness, MA, RD, LD, CHES

Summer Snack Attack

School is out for the summer which means hungry kids raiding the refrigerator or pantry. What’s a mom to do?  Get the kids in the kitchen and whip up some healthy treats of course! From the beach to the pool, bike riding to late night firefly catching, kid’s activity levels tend to increase in the summer, causing their appetites to increase as well.  Summer time is the perfect time to get the kids involved in making healthy snacks. Getting kids in the kitchen is not only a fun way to spend a summer day, but can actually encourage children to eat healthier foods, while teaching them basic cooking skills.  Here are 3 of my family’s favorite snacks to make together to cure the summer snack attack.

1. Frozen Bananas on a Stick:  Bananas on a stick combine 2 food groups: fruit and dairy, providing a good source of potassium, fiber and calcium. Let the children choose their yogurt flavor and topping. We like whole grain cereal, raisins, dark chocolate chips and sprinkles.
2. Veggies and Dip-  Dips are a great way to encourage kids to eat nutrient rich vegetables. Kids love to dip and dunk their food.  Our favorite dips are made with yogurt which not only keeps the dip low in fat and calories, but also provides protein and calcium.  Try parmesan yogurt dip or cucumber yogurt dip served with crunchy vegetables such as carrots, celery and cucumbers.
3. Fruit Kabobs– Summer time brings lots of fresh seasonal fruit.  A great way to get much needed vitamins, minerals and fiber.  Have kids choose their favorite fruit and help assemble.  Add cheese cubes for filling protein and bone building calcium. These are great to take to a cook out or serve up at a birthday party too!

What’s your favorite summer snack?

Laura Buxenbaum, MPH, RD, LDN