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Confessions of a Dietitian |
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Growing up, I spent 2 weeks each summer with my grandparents in Indiana. I looked forward to eating Cap'n Crunch cereal, which grandma would always stock for my visits, and chasing rabbits throughout the neighborhood. During these visits I also spent time watching my grandfather battle cancer. At age 10, life seems like it goes on forever and I'm not sure I even realized what he was going through. What I remember most about that time is that my grandfather got up each morning and got ready for the day. No matter if the day was spent sitting in the living room on the couch or if it included one of the many trips to treatment centers and doctor's offices. None of us knows what the day may bring or what we may bring to others without even realizing it. At the end of my visits each summer, I can still remember my grandma saying, "Now go tell Grandpa that you'll see him again next summer. It helps him a great deal." And I did. And we saw each other for many summers that followed. I have learned not only to take something from each day, but to try and give something in return as well. The Lord brings each of us special gifts so that we may share them with one another. Life is not measured by the number of breaths that you take, but by the moments that take your breath away.
- Author Unknown
Warm Blessings,
Stacy
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Fruits & Vegetables help "PHYT" cancer |
Phytochemicals are delicious weapons that help in the fight against cancer. These unique plant chemicals are extremely diverse, which means the more varieties of fruits and vegetables we include in our daily menus, the more benefits we can reap from them. While researchers continue to study just how these compounds work in the body, it's clear that as consumption of fruits and vegetables goes up, the incidence of cancer goes down. When planning your family's menus, make sure to include plentiful amounts of brightly colored fruits & vegetables ... and remember, it's okay to have seconds!
While there are many risk factors that cannot be controlled, good nutrition is one of the few areas we can control to help fight cancer. Small changes, rather than an all-or-nothing approach work best for most people. A registered dietitian can help you design a defensive eating style using simple foods that tastes delicious.
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- 8 oz ground sirloin beef
- 1/4 cup water
- 1 Tbsp taco seasoning mix
- 4 cups shredded lettuce
- 2 cups tomatoes, chopped
- 1 cup whole kernel corn
- 1 cup black olives, sliced
- 1 avocado, sliced
- 8 Tbsp cilantro, chopped
- 4 oz cheddar cheese, shredded
- 4 Tbsp light sour cream
- Add beef to a medium skillet and brown, using a wooden spoon to break into a fine texture.
- Stir in water and taco seasoning mix and mix thoroughly. Heat throughout mixture is slightly thickened.
- Prepare salad by layering lettuce, beef mixture, tomatoes, corn, olives, avocado, cilantro, and sour cream.
- Serving suggestion: serve with warm whole wheat tortilla chips or whole wheat pita bread
Nutrition Facts (salad only)
Calories - 456, Protein - 19g, Carb - 22g, Fiber - 7g, Fat - 33g, Sodium 568mg
Serves four (4), enjoy!
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Do you have a question about nutrition that you'd like to have answered by a Registered Dietitian? Submit your questions by
emailing us and one or more questions will be featured in the following month's Personal Nutrition INK.
Q: Do you have any tips for lowering my grocery bill?
A: The first thing I recommend my clients do is
plan a weekly menu. Even if you have to make some substitutions through the week or rearrange the meals due to schedule changes, having a place to start can make a big difference. It is such a relief to get home already knowing what you are going to prepare for dinner. Using
simple foods rather than convenience foods is also another way to reduce costs. Packaging and marketing are expensive and we sometimes forget these costs get passed on to consumers. Visit your local farmer's market for the freshest selection or shop the perimeter of your neighborhood grocery store. As a general rule, produce is cheapest when
in season. The nice thing about that is that the nutrient composition of produce is highest when it's in season. Make use of
leftovers by packing them in lunches or freezing them for quick meals when you are short on time. Even if you're not a culinary guru, you can prepare well balanced meals with ease using these basic principles.
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