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Confessions of a Dietitian |
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 We've lost some well known public figures recently, and though we certainly don't know all of the contributing factors, it's likely that chronic disease played a role. Cardiovascular disease and cancer are chronic heath conditions that are closely linked to our eating habits. While a healthy lifestyle cannot eliminate disease risks completely, it can absolutely reduce them. Forming new, healthy habits can help prevent chronic disease.
For heart disease prevention, choose low fat versions of dips, spreads, dressings, and sauces - or opt for none at all. Fats that are liquid at room temperature are better choices, so opt for oil based salad dressings - especially monounsaturated ones like olive oil - and go easy on them. Choose low fat dairy products such as milk, yogurt, and cheeses made with skim milk. Prepare lean cuts of meat without adding large amounts of fats. Preferred methods are baking, grilling and
sautéing. Your heart is sure to thank you for it.
Healthy eating for cancer prevention requires eating lots of brightly colored fruits & vegetables, which are packed full of phytochemicals, fiber, and other essential micronutrients. We still have a lot to learn about the synergistic qualities of foods, and how they work together to protect us from disease. This is just one more reason to make sure you are eating a balanced diet. Limit red meat intake to 6 ounces weekly and avoid 'charring' meat on the grill.
Maintaining an active lifestyle - one that includes daily physical activity - is undoubtedly necessary for good health. The American Heart Association now recommends at least 60 minutes of moderate to vigorous physical activity daily. If you are not currently meeting these standards, start today! Even if you start with 10 minutes each day, something is more than none at all.
Most importantly, don't feel overwhelmed with change. Take small steps to allow yourself enough time to 'get the hang of it.' You'll likely need to make some adjustments along the way.
Warm Blessings,
Stacy
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Vine Ripened Tomatoes |
I recently enjoyed hearing a friend tell me about her childhood gardening experiences. She described in detail the taste of a juicy tomato freshly picked from the vine, the warm skin bursting with flavor - a flavor that she has not experienced in many years.
Last week, a man shared some nostalgic memories of growing heirloom vegetables with his family. He sadly realized, though, that it had been decades since he'd enjoyed his favorite variety of cucumber.
Few of us are able to slow down these days to enjoy the simple things in life, but it's nice to know we can still experience some of these memorable favorites right here in Austin. Whether it's a warm vine ripened tomato or a crispy cucumber, the Austin Farmer's Market is sure to please. See you there!
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How to Aim Your Cart in the Right Direction |
 Have you ever felt overwhelmed the moment you walk into your local grocery store? When you consider that there are probably over 70,000 foods and food products in the average market, it's easy to see why. And if you stopped to read the label of every product you purchased, you could spend hours. Here are some simple rules to help you navigate and stock up on nutritious foods when grocery shopping.
Shop the perimeter. You've probably heard this 100 times, but have you every really tried it? Once you do, you'll realize that you can do without most of the boxed items found within the isles after all. On the outer walls of most stores, you can typically find your simple food staples: breads, meats, fruits & vegetables and dairy.
Buy In Season. When fruits and vegetables are in season, they are usually fresher and cheaper. It's true that fresh and frozen produce have the most nutrients, but don't be afraid to keep some canned versions on hand for emergencies and when time is a factor.
 Choose Whole Grains. Look for the whole grain as the first ingredient on the label. Some products also carry this whole grain symbol.
Keep it Simple. Don't make shopping more complicated than it needs to be. Choose foods that have undergone the leaset processing (usually the foods found on the perimeter).
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Recipe: Ann's Carrot Salad |
- 1 bunch of carrots, grated
- 1/2 cup pineapple tidbits (packed in it's own juice)
- 1/4 cup chopped pecans
- 1 tsp lemon juice
- 1 Tbsp honey
- 1 carton lemon yogurt
- Mix and refrigerate
| Calories |
Protein |
Fat |
| 110 | 2 g | 6 g |
| Carbohydrates |
Cholesterol |
Sodium |
| 15 g | 1 mg | 60 mg |
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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: Where can I find out how many calories I burn during exercise?
A: Calorie King is a great resource. After entering specific information about your gender, weight and age, a tool on the website will calculate calories burned for various activities. If you print the report using 15 minutes as your activity duration, you can easily figure out the calories burned during longer bouts of activity.
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