Nutrition Tips

May is Mediterranean Month!

We've all heard of the Mediterranean Diet, but what is it and is it healthy? According the Mediterranean Food Alliance, the key principles of the Mediterranean Diet include:

• Eating abundant amounts of whole grains, fruits, and vegetables

• Enjoying moderate portions of cheese and yogurt

• Choosing healthy fats like olive oil, nuts, avocados, and canola oil

• Drinking wine in moderation, usually with meals, if okay to do so

• Consuming fish and seafood regularly

• Eating small amounts of red meat only a few times per month

• Being physically active daily

Research shows that eating a diet rich in fruits, vegetables, whole grains, nuts, beans, and seeds is abundant in micronutrients, antioxidants, vitamins, minerals and fiber. Studies suggest the Mediterranean diet may help protect against cancer, heart disease, Alzheimer’s disease, dementia, and even type 2 diabetes and obesity. Click here for more info on the Mediterranean Food Pyramid. For specific research and Mediterranean recipes, visit www.mediterraneanmark.org, and click here for a printable handout. Ever wonder about nut nutrition? Here's some info: if they're unsalted they have 0 mg sodium, and all nuts have 0 mg cholesterol.

Almonds, serving size: 1 oz (22 nuts):

170 calories, 15 g total fat, 1 g sat. fat, 5 g carbohydrate, 3 g fiber, 6 g protein

Walnuts, serving size: 1 oz (14 halves):

190 calories, 18 g total fat, 1.5 g sat. fat, 4 g carbohydrate, 2 g fiber, 4 g protein

Pistachios, serving size: 1 oz (49 kernels):

160 calories, 13 g total fat, 1.5 g sat. fat, 8 g carbohydrate, 3 g fiber, 6 g protein

Hazelnuts, serving size: 1 oz (21 nuts):

180 calories, 18 g total fat, 1.5 g sat. fat, 5 g carbohydrate, 3 g fiber, 4 g protein

Pine Nuts, serving size: 1 oz (167 nuts):

190 calories, 19 g total fat, 1.5 g sat. fat, 4 g carbohydrate, 1 g fiber, 4 g protein

Peanuts, serving size: 1 oz (28 nuts):

170 calories, 14 g total fat, 2 g sat. fat, 6 g carbohydrate, 2 g fiber, 7 g protein

Pecans, serving size: 1 oz (15 halves):

200 calories, 20 g total fat, 2 g sat. fat, 4 g carbohydrate, 3 g fiber, 3 g protein

Cashews, serving size: 1 oz (18 nuts):

160 calories, 13 g total fat, 2.5 g sat. fat, 9 g carbohydrate, 1 g fiber, 4 g protein

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

May 2011 Nutrition

As the month of May brings us warm weather and fun social events, don't forget some basic healthy eating tips. You can start by looking back to my 2010 blog on Cinco de Mayo Nutrition Tips. Next is Mother's Day. Click here for an easy and balanced recipe to treat Mom to a homemade breakfast. It's also never too early to plan for Memorial Day cookouts! Here is a summary of safe grilling tips from the American Institute for Cancer Research:

• Things to consider. When meats are cooked at high temperatures and charred on the grill, carcinogens can form which may damage DNA as well as increase colon cancer risk. Try to limit your red meat consumption to less than 18 oz of lean red meat per week, and also limit your intake of processed meats (ie. hot dogs), especially when char-grilled.
• Cook Low & Slow. Grilling over a low flame can limit burning and charring which can reduce the production of carcinogens. Also trim any visible fat (reduces flare-ups), cook food in the center of the grill and move coals to the sides (prevents fat and juices from dripping on coals), and remove any charred portions of meat before eating.
• Use a Marinade. Use fresh herbs and vinegar, lemon juice, and/or Mrs. Dash salt-free marinades to flavor your meat. Though it is not yet entirely clear why, marinating meats for as little as 30 minutes before grilling has been shown to reduce some carcinogens.
• Par-cooking. Partially cook your meat in the microwave first to help reduce the time meat is exposed to high heat on the grill. Just be sure to put meat on the preheated grill immediately after partial cooking in the microwave, to ensure food safety and complete the cooking process.
• Add the Fruits & Veggies. The cancer-causing compounds formed when grilling meats do not form on grilled vegetables and fruits, so grill away! Asparagus, onions, mushrooms, zucchini, eggplant, peppers, and even tomatoes make great grilled side dishes. Toss veggies with olive oil and herbs to season and grill whole, use a grill basket, or cut into chunks for colorful kabobs. Grilled fruits such as pineapple and mango make a tasty fruit salsa to accompany meals. You can also grill peach halves, pear halves, and apple slices (brush the grill with a bit of oil first to prevent sticking) and serve with a sprinkle of cinnamon and/or frozen yogurt for dessert.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Meal Planning 101

As a registered dietitian, I often work with individuals and families for assistance with meal planning. Frequently there is the misconception that creating a balanced meal must take hours to prepare. If you have hours each night to cook and enjoy doing so, that's great. However, many of us are looking for quick & easy ways to eat well with our busy schedules. Healthful eating does require some planning, but hopefully these tips will help keep things simple:

1. Choose a day to prepare and shop. Brainstorm meal and snack ideas for the week so you can create a grocery list of the items you'll need. Carve out a time to wash, cut and chop ingredients to prep for dinners. Pre-portion snacks and fruits/veggies to have available when packing lunches.

2. Consult your planner. Review your schedule for the week and decide which days you have time to cook. Plan leftovers and convenience items for days you work late or are crunched for time. Pencil in any meals out (and remember to use any leftovers from those meals to help with portion control). You can also turn leftovers into frozen meals for lunches or dinners later in the month.

3. Start with your protein. Decide which meats or meat substitutes you want to incorporate this week, and cook extra in advance if possible. If you grill chicken breasts one day for part of a meal, cook extra chicken to make chicken salad for lunches or chicken enchiladas for dinner on another night.

4. Add the veggies and/or fruit. Keep frozen vegetables on hand since they won't spoil – they can be just as nutritious as fresh (and great when you're short on time). Look for seasonal fruit since they often taste great and are on sale.
   

5. Choose a whole grain. Brown rice, whole grain pasta or rolls, couscous and quinoa are just a few examples. Remember, high fiber whole grains keep most people full longer and boost your nutritional intake.

6. Aim for 1 new food or recipe each week. We often repeat the same old foods and purchase the exact same items at the grocery store from week to week. Don't be afraid to branch out and try something new to keep your taste buds happy and your body healthy!

7. Check websites such as www.allrecipes.com, www.cooks.com, www.foodnetwork.com, and www.eatingwell.com for recipes (look under the quick & easy/healthy meal selections). You can also check meal planning websites such as www.foodieview.com/mealplan for ideas or sample weekly menus.

8. Be flexible. If you switch late days at work or a friend invites you over for dinner, adjust your meal plan to fit your schedule. Any unused meal ideas for this week will make it easier to plan for next week.

9. Focus on mindful eating, quality vs. quantity, and be sure to taste and enjoy each bite. Remember, food is fuel for your body, so fill up with premium and never run on empty!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Happy National Nutrition Month!

March is National Nutrition Month, and this year's theme is "Eat Right with Color." Let's forget for at least for this month all the diet fads, and the "eat this and don't eat that" rules that so often confuse us. Instead, let's focus on keeping things simple and easy in the world of nutrition.

I do realize this is easier said than done. The reality is fad diets can be traced back as far as the 1820s when Lord Byron introduced the Water and Vinegar Diet. Low Carbohydrate diets can be tracked back to 1825. In America, the diet industry is valued at an estimated $40 billion dollars, ranging from books, videos, diet pills and supplements, to packaged food products that typically promise instant results. Remember, if it sounds too good to be true, it probably is. Use caution whenever you hear to avoid entire food groups. Fad diets, like fashion trends, tend to recycle themselves every 20-25 years. Check out this fad diet timeline (click on the dates to view the popular diet that year) which was compiled by the American Dietetic Association (www.eatright.org). If you click on 1985, you will see the first introduction of the Caveman Diet. As it's time is due, this diet has been increasing in popularity in recent years as the Paleo Diet. It's not that all things about fad diets are untrue, and certain parts of them may be healthful and supported by scientific research. However, for the vast majority of people, fad diets can prove detrimental both physically and psychologically as research shows over 95% of fad diets fail in the long-term.

As I've blogged about in the past, the most healthful eating styles and plates are those displaying a rainbow of food colors and a variety of food groups. Choosing foods that range from deep red and green, to blue/purple, and bright orange/yellow, is the easiest way to ensure a variety of vitamins, minerals and antioxidants for overall health and wellness. Bottom line: plan variety and eat a rainbow - your eyes, taste buds and body will thank you.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website (www.brevardnutrition.com).

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

2010 Dietary Guidelines for Americans Finally Released!

On January 31, 2011, the United States Department of Agriculture (USDA) and the Department of Health and Human Services (HHS) announced the official release of the 2010 Dietary Guidelines. So, what do we need to know? Many messages remained the same, but here's a summary of the main key points:

• Balance Calories: this means focusing on portion sizes and physical activity to meet your individual needs for maintaining a healthy weight. This may mean working with a healthcare professional (ie. a registered dietitian, your physician, etc.) to help determine your personal needs.
  
• Foods to Increase: fruits, veggies, and low-fat or fat-free dairy products. These foods have generally been underconsumed by Americans. Since they are essential for good health and provide great sources of vitamins and minerals, the recommendations are to add more of these into our eating plan.
  
• Foods to Reduce: Processed foods which provide large amounts of sodium and/or added sugars. One of the biggest changes is the more detailed sodium guideline which also targets specific populations. The guidelines recommend keeping total dietary sodium intake to 2,300 mg per day or less, OR to 1,500 mg or less if you are 51 years or older, African American (at any age), and/or have high blood pressure, diabetes, or chronic kidney disease (at any age).

For more information, you can view the official Press Release here, or for a slightly more detailed summary of the Key Recommendations, click here.


This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

New Year, New You - Really??

I realize I'm starting the ball rolling early. We do have one month left before ringing in 2011, and we have the next 30 days to think about what diet we'll start and what New Year's resolutions we're going to commit to...at least until around late February. But is this really necessary? Do we need to form a "new" us as the magazines and news articles will soon tell us to?

Why do so many of us feel the pressure to change our lives, our appearances, our diets or exercise routines so drastically on January 1st?? Instead, I propose we learn to be happy with ourselves, appreciate who we are and what we have to offer, and focus on living and eating well for nourishment and pleasure every day of the year - starting now! This means vowing NOT to eliminate foods from your diet come January 1st. It may mean that starting today, you try to eat more mindfully, paying close attention to eating when you are hungry and stopping when you feel satisfied (not stuffed). Most of us agree we can always work on self-improvement, but I do not believe we need to change ourselves entirely. The reason most New Year's resolutions are gone before the spring is because we are trying to make drastic changes that are not sustainable, or there is really not a need to change in the first place... Here's a tip: self acceptance motivates change (not guilt).

I can guarantee that we will soon be bombarded (even more than we are already) with crazy info-mercials and magazine articles selling us tips and products and diets that will help us lose 10# in 10 days (or something of the sort). There will be eating tips galore and exercise routines to follow. TRY TO BLOCK IT OUT. Focus on what is healthy for you and your body and do exercises you enjoy - start NOW! Do not wait until January. Exercising for fun (not just for calorie-burning) can help you manage that holiday stress. Eat what tastes good and balance your diet with vitamins, minerals and fiber to fuel your body and give you energy. Don't create "forbidden" foods. Focus on health. Focus on relaxation. Focus on you and what's best for your body.

And so I am challenging each and every one of you to NOT go on a "diet" once January rolls around. Though the title was not great, my January 2010 blog offers some tips you may want to revisit; ways to eat and be healthy without deprivation.

For more holiday eating tips, including how to handle times of holiday overeating (yes, they happen to the best of us) read this article by Dr. Michelle May, author of Eat What You Love, Love What You Eat. In her writings, Dr. May explores the concepts of what she calls "instinctive eating." For those of you familiar with the terms, it is similar to "mindful eating" or "intuitive eating" guidelines. The goal is to pay close attention to the sensory pleasure of food in addition to it's nutritional aspects, and to savor each bite while assessing (this takes practice) your hunger/fullness cues so you know when to stop eating.

Good luck and here's to a happy and healthy holiday season for all (starting today)!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Take Care of your Tummy

The food we eat can affect us in more ways than we know. Yes, we should eat foods to help nourish our bodies and keep us strong and healthy, but we also choose foods based on convenience and what tastes good. This is fine, as long as we still factor in our health (and remember food that's good for us can also taste good)! As a registered dietitian, I am seeing more and more clients with stomach problems - irritable bowel, food intolerance, and very commonly, acid reflux. There is actually a week in November (the 21st-27th) devoted to Gastroesophageal Reflux Disease Awareness Week. The most common symptom of GERD is heartburn, but keep in mind less common symptoms can include: belching, pain or difficulty swallowing, dysphagia (the sensation of food sticking in the esophagus), chronic sore/irritated throat, hoarse voice in the morning, bad breath, a sour mouth taste, erosion of teeth enamel and inflammation of the gums. Contact your doctor if you notice these persistent symptoms. Here are some basic nutrition tips for helping to managing GERD:

• Try not to eat late at night and wait 2-3 hours after eating a meal/snack before lying down
• Eat small/moderate portioned meals instead of large meals
• Limit your intake of acidic foods (ie. citrus, tomatoes, etc.) and limit spicy/peppery foods
  
• Limit caffeinated beverages (ie. switch to decaf drinks, limit carbonation) and limit chocolate which also contains small amounts of caffeine
• Limit foods high in fat (ie. rich/cream sauces, fried foods, etc.)
  
• Limit alcohol intake
• Do not exercise (and limit exertion) immediately after eating
• Manage your stress - our emotional health can affect our physical health, so focus on relaxation whenever possible
• If you smoke, try to quit - the American Cancer Society is marking the 35th Annual Great American Smokeout on November 18th. For tips to help you quit smoking, visit their website and use this date to form a plan to kick the habit.

Finally, November 2010 is the first annual Stomach Cancer Awareness Month. For more information and resources, as well as tips for helping to raise awareness, click here. Stomach cancers are the 4th most common cancer types worldwide. Some risk factors include: age over 55, male gender, smoking, family history of stomach cancer, eating smoked/salted/pickled foods regularly, and the bacterial infection H. Pylori (H. Pylori is a treatable infection which leads to stomach inflammation and may increase the risk of developing gastric cancer). If you are at risk, do the best you can to take care of your health and follow-up with your doctor routinely for screenings.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Fat Talk Free Challenge

As a Registered Dietitian specializing in the treatment of weight management and eating disorders, the discussion of "fat talk" and body image is too often a conversation I have with my clients - both females and males. More and more I come across people who view their bodies in such a negative way that it often compromises their health by driving them to follow unrealistic restrictive diets and abuse their bodies by overexercising, purging or other potentially dangerous means. What ever happened to appreciating the fact that our bodies can fight off infection and heal a cut with little effort? The fact that we can walk, pick up our kids, and just simply breathe and maintain our heartbeat without even a thought? What ever happened to appreciating our eyes and the beauty of their unique color?

This month there is a week (October 18-22, 2010) internationally devoted to ending fat talk. So what is fat talk? As defined by Reflections Body Image Program:

"fat talk describes all of the statements made in everyday conversation that reinforce the thin ideal and contribute to women's dissatisfaction with their bodies. Examples of fat talk may include: "I'm so fat" "Do I look fat in this" "I need to lose 10 pounds" and "She's too fat to be wearing that swimsuit." Statements that are considered fat talk don't necessarily have to be negative; they can seem positive yet also reinforce the need to be thin - "You look great! Have you lost weight?" The 2010 campaign asks supporters to spread the message of Fat Talk Free Week by inviting their friends and family to share the message of ending fat talk through self-expression and social media."

This year there is a video contest to help bring awareness to this event - read more about the contest here via the Fat Talk Free Facebook page. In 2008 Reflections Body Image Program launched their first online video to bring awareness to fat talk - view it here. Their 2009 video is just as informative and can be viewed via this link.

This is a serious issue and such a common language among us that we don't even realize how often we speak it. So I challenge you to be aware and catch yourself before you fat talk; redirect the conversation. Start now to make a difference for yourself, your family and your friends.

Let's focus on being positive with ourselves and others. List one thing you LIKE and appreciate about your body - start today. Appreciate your body for being healthy and strong. Appreciate your level or increasing level of fitness. Don't measure your success by a number on a scale - there are many more important things to focus on. You can even submit an anonymous letter to your body though this website. Help to end fat talk today!

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Happy "STEPtember"

No, that's not a typo. STEPtember is actually an awareness campaign started by America On the Move which focuses on obesity prevention in the United States. America On the Move (AOM) is an evidenced-based nonprofit group which provides information to help people take small steps toward a healthier way of life. They offer many ideas for increasing daily activity with the goal of taking an extra 2,000 steps per day (the equivalent of ~1 mile for most of us).

Learn more about STEPtember 2010 and discover ways to be more active and eat a well-balanced diet to help manage your weight. Their website also offers various food tips, recipes, and ways to achieve energy balance (calories in = calories out) for weight maintenance. This concept has many benefits; however, after years of watching people track calories, I began to realize it's not always that simple. Not to mention counting every calorie can make people crazy!

As a result, I actually encourage the people I work with NOT to count calories. Instead, I help people experiment with ways to eat more mindfully and enjoy a variety of foods in portions appropriate to fuel their bodies (whether the goal is to gain weight, lose weight or maintain weight). Learning to focus on health and fitness instead of a daunting scale number can be difficult, but it's essential when developing a healthy relationship with food and your body. Another helpful concept is working to identify and relearn hunger/fullness cues. As adults, most of us lose this ability over time, and instead of eating when we are hungry, we sometimes learn to eat when we are bored, stressed, angry, tired, lonely, anxious, etc., etc. For more on this topic or to become more aware of your own hunger/fullness cues, view this handout by Dr. Michelle May. Her book, Eat What You Love, Love What You Eat, has helped many break the unhealthy cycle of "dieting" behaviors.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!

Nutrition Tips

Healthy Eating for You AND the Environment

Many of us don't think much about how our food choices may affect the environment. Sure we hear about "being green" and so we recycle, we carpool, and we follow regulations limiting how often we can water our lawns. We invest in energy efficient appliances and lightbulbs. We do many things to try to be eco-conscious, but what about the basics of how we cook and the foods we choose to purchase?

Well, now there's a cookbook on how we can take our healthy eating focus one step further: the Big Green Cookbook by Registered Dietitian, Jackie Newgent.

Here are Jackie's basic guidelines on how to decrease our carbon footprint while cooking:

• Prepare plant-based meals
• Be an energy-wise cook
• Eat by season
• Enjoy fresh foods naturally and simply prepared
• Go organic and eco-conscious when you can
• Buy locally when logical
• Practice the 4Rs: Reduce, Reuse, Repurpose & Recycle
• Be realistic

Click here to start practicing some of Jackie's unique tips for eco-savvy cooking (which may also help lower your energy bill)! She introduces terms such as "hypercooking" and "lid cooking" to help decrease energy use in the kitchen.

As for trying to buy fresh & local foods, this week is a great week to start since August 1-7, 2010 is National Farmers Market Week. Visit the USDA site for more info and tips on locating farmers markets nationwide.

Lastly, let's consider our aquatic ecosystems. The health benefits of eating fish several times per week are well known, but you may also want to think about where your fish comes from and how it's harvested. Get the details of Monterey Bay Aquarium Seafood Watch program, and how they are working to ensure sustainability of our ocean ecosystems. Every 6 months they update their pocket guides on recommended seafood choices. Click here to view their Sustainable Seafood Guide for the Florida area.

This post was written by Kristine Van Workum, Registered Dietitian and owner of Brevard Nutrition, Inc. Kristine provides outpatient nutrition counseling for groups and individuals to help manage a wide variety of medical conditions. She specializes in the treatment of eating disorders, weight management and sports nutrition. For more information or to schedule an appointment, call 321-327-7948, or visit her website.

For weekly recipes and nutrition updates, become a fan of Brevard Nutrition on Facebook!