First, a little wave hello to all the newcomers to PreventionRD. I loved reading your feedback on Greek yogurt...and for correcting my spelling! Hate misspelled words!! I appreciate all who read and contribute to my blogging experience with your whit and wisdom -- you make my day! Sap, sap, sap!
I made a most delectable breakfast which I must share
(I'm always envious of all you fancy oats people!)...
Flax Matters sent me this mix and let me tell you, it is PHENOMENAL!! I'll be honest in saying I'm not a huge fan of whole wheat when it comes to waffles, but these just tasted hearty and earthy...almost nutty. Mmmm! This was a huge treat, I will DEFINITELY be buying more of this mix! AND, it's reasonably priced!!!
Each waffle worked out to be ~300 calories, 5 grams of fat, 7 grams of protein, and 6 grams of fiber!
Ohhhhhhhhh yeaaaaa, yummy! And showing off the best Kitchen Aid waffle maker ever! If you're drawing a blank on what you want from Santa...waffle maker! Just sayin, you won't regret it...
The flaxseed bars Flax Matters sent are also WONDERFUL! They make a great high-protein, high-fiber snack that keeps you full for hours. I love'em!
Don't delay, enter before January 1st to receive your cookbook and chances to win!
Annnnnnnnnnyways....THE MEAT YOU EAT!!!!
Reading Food, Inc. has really lit a fire in me! I've dealt with the back-handed comments from my husband and father for years regarding free-range this and grass-fed that. Just call me a little hippie child from the big city, okay?! And I'm not gunna lie, "clean" dairy, meat, eggs, and produce come with a hefty price tag and limited availability. And until recently (yesterday, in all honesty), my lack of knowledge surrounding the US food supply has enabled me to easily turn my head and "work with what we've got" -- the standard hormone-pumped, mass produced, grain-fattened meat and animal products comprising the vast majority of our food supply. Would you like that steak rare, medium, or well-done, right? Bleck.
I spent my lunch break looking up local farmers who sell eggs, beef, chicken, pork, etc. I’ve always “known” that free-range and grass-fed animals were “better,” but I feel like I’m learning why. If you don't know why, keep reading.
As I’ve ventured through the first few chapters of Food, Inc., I’d like to share with you quotes and summaries of points which I not only find interesting, but valuable knowledge for ALL. What is being revealed through solid research is that our food supply is dangerous, monopolized, and harmful to our health and economy.
Quotes from Food, Inc.:
“According to a study by the Union of Concerned Scientists, beef and milk produced from cattle raised entirely on pasture (where they ate only grass) have higher levels of beneficial fats, including omega-3 fatty acids, which may prevent heart disease and strengthen the immune system. This study also found that meat from grass-fed cattle was lower in total fat than meat from feedlot-raised cattle.”
rBGH stands for recombinant bovine growth hormone. This hormone is injected into dairy cattle to increase milk production by8-17%. Canada, Australia, Japan, and the European Union have all prohibited the use of rBGH in their food supply!!!
“So we’ve created a perverse system in which the food is cheap at fast food restaurants because they employ cheap labor, sell products that are heavily subsidized by the government, and sell them to consumers whose wages have been kept low. We’re walking about a race to the bottom.”
“An estimated two-thirds of all U.S. cattle raised for slaughter are injected with growth hormones” – half of these hormones are synthetic and half are natural.
“Meat packing used to be one of the best-paid jobs in the country…they had well-paid union jobs. They earned good wages, before the fast food companies came along.”
Question: “How much resistance did you encounter in researching and reporting the book?” Answer: “A lot. None of the major meat packing companies allowed me to visit their facilities. McDonald’s was not helpful at all.”
“The Center for Disease Control and Prevention estimate that one-third of all American children born in the year 2000 will develop diabetes as a result of poor diet and lack of exercise.”
“Factory farm operators typically manage what animals eat in order to promote their growth and keep overall costs of production low. However, what animals are fed directly affects the quality and safety of the meat and dairy we consume.”
“Scientists believe that ‘mad cow disease,’ or bovine spongiform encephalopathy (BSE), is spread when cattle eat nervous system tissues, such as the brain and spinal cord, of other infected animals.”
“A researcher from Cornell University found that cattle fed hay for the five days before slaughter had dramatically lower levels of acid-resistant E. coli bacteria in their feces that escape during the slaughter can lead to the bacteria contaminating the meat.”
More to come as I plow through this book (husband and puppy are beating me to the holidays and taking off for the north tomorrow - *daaaaaance*), stay tuned.
What can YOU do?
Lots! There are so many resources out there to help you access safe, healthy, sustainably-grown food!
To access information and contact information on FARMS, STORE, or RESTAURANTS offering sustainably raised meat and dairy products, check out this site.
To find a local farmer's market near you, go here.
Do you buy free-range, hormone-free meat? If no, is cost a major barrier?
Are you a vegetarian or vegan? If so, what is your motivation behind your decision?
While I'm 100% omnivore and intend to remain that way, I am making a commitment to consume safer, healthier, more sustainable meat and meat products.
I am a "single" woman as of tomorrow at 5pm -- expect me to be blogolicious tomorrow night and for the weeks to come, getting back to ALL the blogs I wish to read. Hello, vacation!
Lunch is called “dinner” and dinner is called “supper”…but lunch is dinner, too.
Beans (carb) are a meal, so long as cornbread (carb) is the side.
Black eyed peas are to be eaten on New Years Day in order to bring luck your way for the year.
Okra, beets, squash, and turnips are popular vegetables.
Pickles and okra are best when fried.
Potatoes are the favorite vegetable among all. They’re best when fried.
There’s a great way to prepare every meat – chicken fried steak, fried chicken, fried pork chops, fried catfish, etc.
All beef in the country is lean “because you take it to the butcher to be prepared”…
When pecan trees are producing, you make pecan pie. Constantly.
Goulash is a meal that’s prepared NUMEROUS ways, but staple ingredients include ground beef, tomatoes, and rice.
Tea is sweetened, with sugar, unless otherwise specified. Milk is assumed to be whole. If you buy low-fat milk, it’s 2%. A “hot sandwich” is an open-faced burger on top of fries, piled with gravy. An order of biscuits and gravy consists of TWO biscuits, halved, and swimming in gravy. There’s chicken fried chicken and chicken fried steak – pounded meat dipped in batter and deep-fat fried and smothered in gravy.
A lesson in Greek yogurt:
Q: What makes Greek yogurt "Greek"?
A: Greek yogurt found in the US is made from pasteurized cow’s milk, versus the raw goat’s or sheep’s milk in “real” Greek yogurt. Greek yogurt, known for its thick texture, is due to the extensive straining that removes most of the yogurt’s liquid whey. With the removal of whey, the lactose and sugar content are lower, leaving a thicker, highly concentrated, tart product containing almost twice the protein of regular yogurt. Greek yogurt also causes fewer side effects for those suffering from lactose intolerance.
Q: What makes Greek yogurt so versatile?
A: Due to the thickness of the yogurt, it is easier to cook with and is less likely to “break up” when heated in cooking.
Q: Which Greek yogurt is the best? There’s so many out there!
A: According to the Chicago Tribune’s blind taste test….the 0% fat Greek yogurts (best to worst):
Siggis Icelandic Yogurt
A huge thanks to Kristina at Stonyfield Farm who sent me Okios coupons for free 16 ounce Okios Greek yogurt! Thank you, Kristina! While I will have to keep a coupon or 2 to try new flavors, you have a chance to win a FREE 16 OUNCE OKIOS COUPON (among many other things) by entering into the Prevention Cookbook. It's a win-win, I'm tellin' ya!
Another huge thanks to Shari at Chobani for sending samples to try! I don't think there's a flavor out there I won't get to sample. So excited -- thank you, Chobani (and Shari!)!
Complete coincidence on both Chobani and Okios fun arriving today. While I've tried Okios, I am yet to try Chobani. I will give a full review once I've formed a solid opinion.
Yogurt lovers: Have you tried Greek yogurt? Do you like it better than regular yogurt? Do you have a preference for one brand over the other?
For those wonderful individuals who have already entered into the Prevention Cookbook, your recipes look delectable! If you haven't heard about the Prevention Cookbook, please go here! Wouldn't YOU like to start the new year with a bundle of healthy new recipes to try!?
I thought so!
*!*!*!*!*!*! HELP *!*!*!*!*!*! Google Readers: Is there a way to respond to leave comments on blogs from Google Reader? I am kind of slow when it comes to this stuff, and work has officially blocked everything fun (gmail, blogs, everything - AH!). Thanks in advance!
Also, preventionrd.com / preventionrd.blogspot.com is in the works! My projected switch date to Wordpress is December 23rd! Trying to keep you all in the loop so we don't lose touch!
My favorite mornings are those that start with oats and laptop time (blogging) time. Oh, and cappuccino. Absolutely cannot forget the cappuccino.
And not any oats, bloggies...the best oats. Oats a la pumpkin butter! With Splenda brown sugar, turbinado, and pecans. Mmmmm! To DIE for!!!
What's your favorite way to start your morning?
Sadly, Lily's toe is hurt. She was playing with her sissy yesterday, though we're not sure what actually happened. Sweetie pie has been limping around looking all pathetic since it happened. She's going in to see the doggie doc this afternoon. Poor punkin...
Literally, she's looked like this since yesterday. Doesn't she just look...sad? And pathetic?
Count her chins..that always makes me smile.
Lunch today was Tuna Edamame Salad, light string cheese, a Nutridel cookie, and a can of Zevia. It was a really satisfying lunch -- one of the most satisfying I've had in a long time! High-five, self, for planning ahead and making that tuna salad last night!!
The wonderful people at The Healthy Baking Company sent me suncakes and Heart Thrive Meals-to-go. Not only are they adorable, but check this out...
One 2-ounce Heart Thrive contains...
~2 grams of fat
~32 grams of carbohydrate
~6 grams of fiber
~15 mg sodium
~6-7 grams of protein
~260 mg calcium
Ingredients in the Apricot Heart Thrive: Oats, unsulfured apricots, brown rice syrup, brown rice flour, soy protein concentrate, soy flour, inulin (chicory root extract), rice bran, natural fruit juice, dried plums, dried apples, dried pears, orange peel, calcium citrate, almond extract.
Facts: Vegan, wheat-free, dairy free, no preservatives, no GMO, low glycemic index
These Heart Thrives are GOOD! My only regret is that they're not lower in calories. Hence the minus. Would I recommend this product? ABSOLUTELY! The Heart Thrive was extremely filling, but I would need something more to call it a meal. Though, I do have the appetite of a heifer.
BEST PART!! If you place an order, you get SIX FREE Heart Thrives/Suncakes...and I do, too! Did you hear that?! Drop my name or blog name saying that you heard about The Healthy Baking Company through me and you get 6 FREE items with your order!
You may also be a lucky recipient of a suncake or Heart Thrive if you participate in this...
I received a slew of recipes yesterday for the cookbook but none yet today. :( Don't forget to send your recipe(s) to Mrs.RD44@gmail.com! You will be the lucky recipient of tried and true favorite recipes and also enter to win a fabulous giveaway (which will be edible!). Up to 12 entries per person! Go here for more details!
In nutrition and health news...
Will the Food Guide Pyramid eventually include weekend and holiday guidelines? Studies show that weekend eating habits are as terrible as at the holidays. Researchers at the University of Pittsburgh found that the quantity and quality of foods eaten during a meal over the course of the day differs considerably on weekends and and holidays . If you're anything like me, that's not an understatement in the least.
Question: Do you think it's sensible to add holiday and weekend guidelines to the Food Guide Pyramid?
Have a good evening, all...and to all a goodnight! Just kidding...I'll be poking around reading blogs later!
. Leff Ritchie, Amanda. Should Guidelines For Weekend and Holiday Eating Be Incorporated Into Food Pyramid? University of Pittsburgh. December 11, 2009.
Hubby and I stayed in last night with homemade broccoli cheese fondue and a great movie by the fire. I can't remember the last time we had such a relaxing night in. Lily is finally starting to display less and less constant puppiness, requiring less and less non-stop supervision. And thus, husband and I can enjoy more and more cuddle (and meal) time. Ahhhhhhhh :)
Broccoli Cheese Fondue with carrots, broccoli, cauliflower, and bread to dip
Today has been an ACTIVE day, to say the least. I started my day with hockey game #1. Husband and I cleaned ALL afternoon, and then it was off to hockey game #2 for the day (scored a goal, woot!). I'ddddd say it's about time for a shower, wouldn't you? Eeeewww.
How cute is this...
My hubby's family enjoys reading my blog and his aunt even reads it to his grandma. Grandma says that my husband is "spoiled" with my "gourmet" cooking. While flattering, Grandma H, I think any cooking going down in this kitchen is a long shot from gourmet. Palatable and balanced is probably more like it!
I have received LOTS of delicious-looking recipes to my inbox since yesterday. I am so excited about the "Prevention Cookbook" and I'm so happy to hear that you are, too! Don't forget to submit your recipe(s) by January 1, 2010! Mrs.RD44@gmail.com !
I was laying in bed this morning desperately trying to fall back asleep after a late-night Christmas party (ending with "after-hours") and thought, "Wouldn't it be nice to get together a ton of PHENOM recipes with other bloggies and blog readers?". I don't know about you all, but most of my recipes are in Word document on my laptop, and so why not try to put together something fabulous of "our" own!?
So here's what I'm thinkin' for the Prevention Cookbook...
1. If you submit at least 1 recipe, you will receive a copy of the "cookbook".
2. If you submit at least 1 recipe, you will win 1 entry into a giveaway drawing (TBD as to what the prize will be, but I ASSURE you, it will be worth copying, pasting, and emailing me a favorite recipe!).
3. If you submit a recipe to one of several "categories", you win additional entries into the giveaway. Two recipes....2 entries...three recipes...3 entries, and so on*. And, of course, our recipe book grows.
* Up to 6 recipe entries per person -- one per recipe category, listed below.
4. Your blog site/name will be associated with your recipe(s) -- hello, blog traffic!
(Side note: Heretofore, don't pick a horrible recipe!)
5. Recipes should be relatively healthy (i.e. lard is bad, canola oil is good). If you have the nutritional information for your recipe, each recipe you enter wins you an ADDITIONAL entry for a total of 2 entries each and a total of 12 entries!
6. Email me your recipe(s) by January 1, 2010 (WEIRD, 2010!) to Mrs.RD44@gmail.com
Recipe categories will be:
appetizer and hors d'oeuvres
entree and main dishes
casseroles and side dishes
desserts and sweets
On January 1st, participants can expect a cookbook filled with delicious recipes delivered straight to their inbox, helping to start the new year right! Get to sendin'!
Question: Have any of you Blogspot users converted to Wordpress? What do you think?
My blog is getting ready to undergo a major overhaul. I will soon be found under domain name preventionrd.com and will be a Wordpress blogger (I'll miss the good'ol Blogspot days, I'm sure!). Thomas is the mastermind behind what will ensue, and I am VERY excited about it! I will keep you posted as to what this transition will mean for my posting, but please bare with me!
The sweet Ashley of Kiwis and Cocktails passed the Happy 101 Award on to me (THANK YOU! Two in a week...this is exciting for an award virgin!)
The rules are:
1. List 10 things that make you Happy
2. Tag 10 Bloggers that Brighten your day
10 things that make me happy (there's a lot!)...
1. Scoring a goal in a hockey game!
2. Seeing my puppy shake like a jitter bug because she’s so excited to see me!
3. A good glass of red wine, Chianti preferred.
4. Going on a long, effortless run.
5. Waking up with not a THING to do
6. Finding new, fun finds at the grocery store
7. Husband playing with my hair
8. Long dinners with my family filled with inappropriateness and laughter
9. Helping others reach their health and nutrition goals
10. Looking at my wedding pictures. I truly had the wedding of my dreams.
I love to read ALL of the blogs I follow, it was hard to narrow it down! Keep the happiness going by sharing 10 things that make YOU happy and 10 blogs that brighten your day!
On a completely unrelated and shameful note...Jersey Shores is quite possibly as addictive as crack cocaine. Puppy whined at 5:20 this morning (alarm wasn't set to go off til 6:20), and instead of rolling over to go back to bed (what I usually do, especially by Friday!), I got up......AND WATCH JERSEY SHORES BEFORE WORK. I have reached a new level of overly inappropriate TV viewing.
Run #3 on the new treadmill was a nice recovery run of 3.1 miles with a leisurely warm-up and cool-down. LOVE having a treadmill at home. Though, I must admit, the morning workouts have not ensued as I had originally planned. HOWEVER, the important thing is getting in the workouts whether it be morning, noon, or night...and I'm doing that!
What are you up to this weekend? Shopping, shopping, and baking?
Tonight is husband's Christmas party and we're driving around in stretch Expedition limos to see beautiful Christmas lights, and then out for a wonderful Italian dinner (Chianti, woot!). I'm really excited! Have a WONDERFUL weekend...TGIF!!!!!!
You know work is slow when it's a double-post kinda day... : )
Mari asked me a wonderful question about PCOS and what type of diet is best for women suffering from PCOS. Great question, Mari...I hope this is helpful!
Women with polycystic ovarian syndrome (PCOS) are at increased risk for heart disease and diabetes. Many women with PCOS have insulin resistance, causing the pancreas to secrete more and more insulin in order to transport glucose (sugar) out of the blood and into muscle, fat, and liver cells where it is converted to energy or stored as fat. Elevated insulin levels can cause polycystic ovaries, weight gain or difficult losing weight, increased risk of heart disease (elevated LDL-cholesterol and triglyceride levels and decreased HDL-cholesterol levels), and increased clotting factors. The risk of the developing diabetes in women with PCOS can be up to 40% by the age of 40. Most women (50-60%) with PCOS are obese (BMI greater than 30). Weight loss, even as little as 5% can lead to decreased insulin levels which is critical due to the fact that elevated insulin levels promote fat storage .
In researching how much carbohydrate a woman with PCOS should consume, I found varying recommendations. Before prescribing a standard 50-55% carbohydrate diet or a low (40% or less) carbohydrate diet, I would want to know a PCOS patient’s fasting blood sugar and HbA1c – a lab value indicating an average blood glucose reading representing 6-8 weeks. Agreeably, women with a higher BMI are statistically more likely to have insulin resistance, in which case a lower (less than 50-55%) carbohydrate diet is probably advisable.
I am of the opinion that to prevent diabetes, one should eat like a diabetic. For most women of normal to overweight size, this would include 30-45 grams of carbohydrates at meal times and 15-30 grams of carbohydrate + 1-2 ounces of protein before bedtime. Emphasis should be placed on complex, low-glycemic index carbohydrates, as well as a diet low in saturated (13 grams or less per day) and trans fat (none, preferably). For women with a BMI greater than 30, carbohydrate and energy needs go up – consult a Registered Dietitian for recommendations.
For example, a 180-pound (81.8 kilograms) female requires roughly 1230-1640 calories a day to lose weight (15-20 calories per kilogram of body weight. In order to find your weight in kilograms, divide your weight in pounds by 2.2). At minimum (30 grams of carbohydrate per meal with a 15-gram carbohydrate evening snack), carbohydrate comprises 26-34% of the daily intake. At maximum (45 grams of carbohydrate per meal with a 30-gram carbohydrate evening snack), carbohydrate comprises 40-54% of the daily energy intake.
(Note: one gram of carbohydrate contains 4 calories – this is needed for calculations).
Other diet-related suggestions for women suffering from PCOS :
-Pair carbohydrate-rich foods and snacks with a lean protein or fat high in mono and/or polyunsaturated fatty acids.
-Consume foods with a lower glycemic index – these foods are typically high in fiber
-Space carbohydrates out throughout the day. Consuming consistent, moderate carbohydrate levels is best for blood sugar control
-Consume plenty of decaffeinated, sugar-free beverages, especially water
-Exercise on a regular basis -- aerobic and anerobic
-Take a multi-vitamin mineral supplement daily
. McKittrick, Martha. PCOS and Diet. OBGYN.net Publications.
The above information was provided by the above source. The author, Martha McKittrick is a Registered Dietitian and Certified Diabetes Educator. In other words, she is a wonderful resource!
That is what my husband said to me over the dinner table last night.
At my job (wish I gushingly adore, yes!), dietitians can change insulin dosing. This our policy and a great one, if I do say so myself! As most of you know, I work with diabetics the vast majority of my days and I am working towards obtaining my Certified Diabetes Educator (CDE) credential (as of yesterday I have 25% of the hours I need!).
Over dinner last night, husband was asking me about my job and my span of care -- i.e. can I change insulin regimens. When I explained our policy he said, "You know you could kill someone, right?". Awesome, husband...thanks for your vote of confidence! (Side note: this is a very, very, very slim possibility at the rate at which insulin dosing is increased).
My co-worker, very much so unlike myself, would rather leave all dosing changes to the provider. Whaaaa? Aren't dietitians working towards autonomy in the medical world? We are important! We are well-educated! We are RESOURCES that ought not to be underutilized!
Disclaimer: The above in red sounds narcissistic, but for those out there who are RD's or know the history of the battle for Medical Nutrition Therapy reimbursement, it hits very close to home.
Don't get me wrong, I very much so know my place on the totem pole and would never abuse or over-use the "power" I have in my role. However, I think that our policy is a huge pat on the back and vote of confidence in the corner of RD's!
For those of you who are familiar with prescriptions and span of practice policies -- how do you feel about this? You can be honest, it won't hurt my feelings : )
The treadmill has arrived! It took 2 guys, 2 hours, and a lot of patience…but it is together, operating, and ready for miles or fun. I was up at 5:30 this morning and got in 1 mile before needing to start my day. Any other morning when puppy isn’t going to camp, I’ll have plenty of time for at least 3, if not 4 or 5 miles. Needless to say, I have a steamy date (#2 for the day!) with Mr. T after work. I’m excited! Here’s what the hottie tottie looks like…
After my brief (but good!) run this morning, I was craving something cold and nutritious. So what better than a fresh fruit smoothie!? I threw in: frozen pears, peaches, bananas, pineapple, papaya, mango, kiwi, strawberries, and apple along with V8 Fusion Light (got some veggies in there, technically!), 100% apple cider, and fat-free milk.
Blend and enjoy! My morning creation even got my stubborn husband eating breakfast.
I am just beginning the book Food, Inc. So far, so wonderful! I feel like I am learning a lot (more to come, I assure you!). An interesting article caught my eye in the
Did you know that in order for an organic food manufacturer to receive USDA certified organic recognition, the farmer must sell more than $5,000 a year in organic foods? Otherwise, they are exempt from obtaining USDA organic certification.
-While evidence is not conclusive, there appears to be no added nutritional benefit found in organic fruits and vegetables when compared to their non-organic counterparts.
-Due to organic produce availability, organic foods may be sitting longer before getting shipped, or may be shipped for long periods of time. Organic produce may also sit longer before being sold due to the inflated cost associated with organic foods.
-Most experts agree that the amount of pesticides found on non-organic fruits and vegetables poses very little health risk.
-Organic farming aims to protect the environment in ways that conventional farming does not.
-Organic produce costs more due to the more expensive farming practices, tighter government regulations, and lower crop yields. Organic farming practices include more labor-intensive methods of controlling weeds and pests, as well as more expensive herbicides or pesticides.
-Seeking out local farmers can help guide you to organic produce and support of sustainable farming practices and your local communities
-Nearly everyone could improve their health by eating more fruits and vegetables, organic or not.
On a lighter note…today was my holiday cookie taste testing at work. Surprise, surprise…more people than ever signed up to taste – 16, in fact! Considering there’s only 35 in the office, that’s a huge success!
Here’s the set-up! Notice the “Taste Testers Only” sign. Lots of employees get into the goodies on taste test days. I know free food is great, but I’m holding strong to my $1 request from participants. Money doesn’t grow on trees, ya know!? And until RD’s getting a major pay raise, I’ll be needing those dollars!
(I wanted to know their favorite cookie!)
Biggest Loser Finale
I avoided Blogland last night as I didn't get to finish the last 20 minutes of BL til this morning. While I am happy Danny won (yay Oklahoma!), I am slightly perturbed at a 239-pound (239, right?) weight-loss in SEVEN MONTHS. I don't know, that's just completely...not right. From the bottom of my heart, I hope the contestants have instilled healthful eating and exercise habits that will last them a lifetime.
Did anyone else think Allison Sweeny looked healthy and...stunning?
Question: What’s your absolutely favorite kind of cookie?