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Upcoming Events |
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What's New |
In addition to accepting Medicare (which covers diabetes and pre-dialysis renal disease only) and Aetna, we are now accepting Blue Cross Blue Shield of Texas! Once you obtain a physician referral, simply call us to schedule an appointment.
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Confessions of a Dietitian |
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A recent story on the front page of Austin American Statesman was less than shocking
- "A fitness gap in Austin schools?" We know that today's youth is much less physically active than that of past generations, which has no doubt contributed to the growing obesity trends. Instilling principles of good nutrition and fitness early in life is essential to help children carry on with healthy lifestyles as an adult. While school programs are beginning to take a more active role in nutrition and fitness, it's important not to overlook opportunities both at home and within the community.
Challenge your family to come up with a list of fun and physical activities. Here are some ideas:
- Plan a hike - and a healthy picnic
- Walk with your kid(s) to school
- Neighborhood bike ride
- Go for a walk each night after dinner
- Rent a canoe or kayak
- Sign up for a fundraiser walk
- Stacy |
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Austin Farmer's Market |
The only thing better than spending a Saturday morning shopping at the Austin Farmer's Market is cooking at the market. On August 16th, I prepared 3 delicious recipes using fresh foods from the market.
Bat Creek Farm had a juicy harvest of Gala and Bali Delicious apples for warm cinnamon applesauce. Passers-by couldn't help but comment on the tantalizing cinnamon aromas wafting throughout the market
- and one person simply couldn't resist the urge to stir the delicious mixture himself!
The Mediterranean salad consisted of a mammoth sliced cucumber from Animal Farm, fresh chopped oregano from Specialized Plant Sales, feta cheese crumbles from Brazos Valley Cheese, and amazing tomatoes from Blackland Prairie.
The Weird Austin Salsa - only weird because it was prepared in Austin
- was a spicy blend of jalapeno peppers from Acadian Family Farm, crisp green peppers from Hands of the Earth, onions from Harvest Time, tomatoes from Blackland Prairie, cilantro, and fresh lime zest and juice.
Click here to download the recipes!
Thanks to everyone at the Austin Farmer's Market and Sustainable Food Center for your assistance in making this event a success!
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What are Phytochemicals? |
Phytochemicals are chemical compounds produced by plants, which serve to protect them against pathogens and parasites, and are responsible for the bright colors found in fruits & vegetables. Recently, these compounds have increasingly been shown to be beneficial to human health as well. Lutein, for example, has been linked to eye health and lycopene in reducing cancer risk. More than 5,000 of these phytochemicals have been identified, and I suspect we will continue to discover many more.
Unfortunately, rather than including more plant based foods in their diets, many have prematurely turned to supplements as a source of these newly discovered chemicals. Phytochemicals seem to have a synergistic effect, and research has shown that they do not behave the same in supplemental forms. While there is no single plant source for all phytochemicals, a single vegetable serving can contain 100 or more of these disease-fighting compounds. As a result, a wide variety of plants should be consumed to maximize health benefits.
The following is a list of popular fruits & vegetables and their primary phytochemicals:
- Apples > Quercetin
- Broccoli > Indoles
- Carrots > Beta-Carotene
- Chili Peppers > Capsaicin
- Spinach > Zeaxanthin, Lutein
- Grapes > Resveratrol
- Raspberries > Ellagic Acid
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Tasty & Sensible Tailgating Tips |
It's game time!!! And that means time to start thinking about whipping up your favorite game food! Here are some winning strategies:
Meats
- Boneless, skinless grilled chicken breast (try it with BBQ or other tasty marinade)
- Ground chuck or sirloin hamburger (top with whole wheat buns, 2% milk cheese, and fresh veggies such as red onion, lettuce, and tomatoes
- Grilled Salmon Patties
Score with Healthy Starches
- Sliced grilled or baked potatoes
- Whole wheat Sandwich wraps, roll-ups, and pitas
- Baked tortilla chips
- Whole wheat pretzels
Don't Pass on the Vegetables
- Coleslaw
- Grilled veggies (carrots, zucchini, onions,)
- Salsa
- Raw veggie sticks
Fruits
- Fresh whole pieces of fruit are easy to grab & go
- Melon chunks
- Frozen grapes
*** Remember to keep cold foods cold (41 degrees or cooler) and hot foods hot (135 degrees or warmer)***
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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: I'm a vegetarian. Do I need to take supplements to make sure I'm not missing specific nutrients?
A: While some situations require the use of supplements, it's absolutely possible to meet your nutritional needs as a vegetarian - it simply requires planning ahead and the willingness to eat a wide variety of foods. If you are concerned that you might not be meeting your micronutrient needs, we can conduct a comprehensive diet analysis and highlight any problem areas.
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