All posts by Alexia Lewis RD, LD/N, CHC, CPT

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About Alexia Lewis RD, LD/N, CHC, CPT

Culinary Nutritionist (RD), Certified Health Coach (ACE), heart attack survivor, late-blooming home-cook, and your biggest cheerleader, confidence builder, and forever reminder-er to stop making things so darn complicated. DISCLAIMER: The information on this website is the opinion of the author(s) and is not medical advice, in fact, it may not be appropriate for you at all. Consult with your medical professional before making any changes. If you follow information on this site without consulting your healthcare provider, you are doing so at your own risk.

Another Study on Splenda: Mice, Cancer, and Ridiculous Advice

Dietitian, Food, research, splenda, sugar, , , , ,

I just came across a blog titled Splenda Possibly Linked to Cancer, New Study Finds. I use Splenda. Daily. So I checked this out. Turns out the study was released in January, six months ago; but it was worth investigating since if it popped up in my Facebook feed, it was probably popping up in others.

In short – mouse study, blood cancers (leukemia), high doses equivalent to 10 cans of soda a day in people, and the CSPI, which has a lovely tool to rate foods, has changed its status to “avoid.

There is a link to the journal article in the blog which give a little more detail for consideration.

  1. The mice started being exposed prenatally. Chances are many little ones probably are also exposed during this stage if their moms use Splenda so let’s move on.
  1. Cancers only manifest in male mice. This is a place to pause. Why only in males? Assuming we can we extrapolate these results out to humans (possibly but not a definite), then do they apply to females? Are only males at risk? This is something that needs more investigation!
  1. The mice were given multiple doses measured in parts per million (ppm). The male mice developed cancer at doses of 2,000 and 16,000 ppm but NOT at 0, 500, or 8,000 ppm. Okay, let’s pause again. If Splenda is the reason for the cancers, we would expect that the higher the dose, the more cancers. So why yes-cancer at 2,000 ppm, but no-cancer at 8,000 ppm, and then yes-cancer again at 16,000 ppm. This is an unexpected result which needs more investigation!

So, file this study away under the developing story of Splenda but this is not the type of study that will lead to a blanket-statement and declare that all people must avoid Splenda! Well, except for the CSPI I guess.

Oh, and I can’t forget my favorite part – the ridiculous part – where the CSPI president is quoted as pointing out “that consuming too much regular sugar carries a higher risk of diabetes, heart disease and obesity than the cancer risk posed by artificial sweeteners.” Yet his organization now says to AVOID Splenda and CUT BACK on sugar.

So… let me see if I understand. Yes there is a high risk of big-bads from regular sugar versus low risk of big-bads from alternative sweeteners; soooo avoid the thing with the lower risk? What??? Makes sense to me (NOT!).

I routinely talk to my patients with type 2 diabetes and explain this exact thing. The chances that you will have negative health outcomes (high blood sugar) by using real sugars is pretty much a given unless the dose (amount) and meal composition (what do you eat it with) are pretty well designed. Having high blood sugar over the long-term can have some pretty devastating results (kidney disease, losing toes and vision). Compare that to the chances that you will get cancer from using alternative sweeteners, which is pretty low (unless you are downing a LOT of the stuff!).

What surprises me is that many people choose sugar over the alternatives. Thanks documentary-makers and media celebrities for ruining sugar’s reputation. To be clear, I don’t promote using a LOT of the natural OR the fake stuff – I promote letting your taste buds adjust to LESS sweet flavor in food and using very LITTLE of whichever one you choose.

Good news – it is YOUR decision what to choose.

Me? I’m sticking with my Splenda for now. What about you?

The Secrets of My Success

Diet, Dietitian, HAES, health, Healthy Diet, weight, weight loss, , , , ,

I recently wrote, “Change your body or don’t – we are all works in progress – but please start from a place of self-love and body-acceptance.” (Blog here). Today, I share some of my journey.

My weight fluctuates. I remember being 13 and thinking I was too fat (at 115 lbs!).

OLYMPUS DIGITAL CAMERA
13 and playing dress-up at my aunt’s place

I also remember being my heaviest in my 20s (190 lbs!).

alexia and chris

Remember Jane Fonda and the thong-leotard-leg-warmers aerobics phase? I jumped on that bandwagon, got my first certification (ACE Group Fitness Instructor) and got down to 125 lbs as an adult – which I maintained for about two deep breaths. I’ve also attained lifetime membership with Weight Watchers twice!

100_3423

My weight goes the 140s to the 170s depending on whether I’m in a calorie-counting-exercising phase or a couch-potato-take-out-dinner phase.

I’m okay with being a “heavier” dietitian. My hope is that it gives people a place of realism from which to start, it reinforces that “knowing” and “doing” are two different things, and it lets people know that I can relate to their challenges since maintaining a socially desirable weight doesn’t come easy for me either!

This year, I’ve focused on bringing my body weight down. My reasons? I like to feel strong (I didn’t) and I have a closet full of super-cute clothes that I want to wear again. Okay, and arms. I love to see my upper arms have a little definition.

Body change will not happen until you are ready and decide what will work for you with your circumstances.

It is EASY to not think about what to eat until you’re hungry and it is HARD to meal plan, shop, and prep.

It is EASY to flop onto the coach at the end of the day and it is HARD to make time (and motivate!) to exercise.

It is EASY to make excuses and it is HARD to find small things you CAN do regardless of circumstances and place responsibility squarely on your own shoulders – where it belongs!

Next is what has worked for me to slowly lose 15 pounds this year – 3/4 pound a week adds up over time.

First was putting some money on the line. I tried DietBet. The app takes your real money from you and challenges you to lose 4% of your weight in 4 weeks. I’ve won 5 games and lost 1. Knowing that I have to make a certain goal or lose $10 – $35 has been incredibly motivating and helped with consistency.

Second was that dreaded meal planning and prepping ahead of time. I started with the New Year, a new notebook, and a heart full of hope. It worked. I have done this faithfully EVERY WEEK since January! It sucks. It’s hard. It takes soooooo long to do the prep sometimes. But it is SOOOOOOOOO worth it! (I do count calories using SparkPeople and have for years – love this site!)

Finally, (and I hate to admit this) a FitBit helped me to get moving. I didn’t realize how sedentary I was. Now I try to get 10-12k steps 4 times a week and 7k on other days. (Note that my employer has incentive money tied to steps – financial incentive helps!) In addition, I tried (and loved!) a yoga studio and promptly signed up for two Intro to Yoga series workshops.

My secrets to success are find something you love for activity, make the time for meal planning and prepping, and put some money on the line!

WHAT ARE YOUR SECRETS TO SUCCESS???

NOTE – There are NO affiliations or sponsorships from any of the linked resources mentioned.

Featured picture from:http://www.niashanks.com/stop-weighing-on-the-scale-for-weight-loss/. The other pictures are obviously mine. Please don’t use them without my permission.

Meal Plan Yumminess

Diet, Dietitian, Food, health, Healthy Diet, meal plan, meal planning, Recipe, , , , , , ,

It’s been a while since I posted a meal plan and I’m back with a delicious week of meals to share with you. I’ve been faithfully planning and prepping and have started to get a little bored with the same old meals. This week, I added a few new recipes.

Do as much prep as you can over the weekend. I chop omelet veggies, make overnight oats, boil eggs (last 5 days if they don’t crack!), make mason jar salads, and do whatever else I can to prepare ahead of time. Notice this week is heavier in cooking the first few days but then relies on leftovers to get through the week.

Not listed is a Chocolate Chia Pudding dessert I’ll be making when I sign off from here because chocolate. Yum.

Sunday: 

B – Egg white omelet made with egg whites, shredded cheddar/jack, onions, mushrooms, and spinach served with a piece of toast with olive oil butter. TIP: Do your breakfast prep for the week by chopping onions and mushrooms that have been cleaned with a paper towel (no water!) and storing in mason jars – you still have to cook; but the chopping is the time-consuming part so this saves time in the morning!

L – White Bean Caprese Salad (added chopped raw videlia onions) served on spinach/romaine lettuce.

D – Baked tofu (press, cube, toss with Italian salad dressing and bake) mixed with zucchini carpaccio (pictured with this blog). Note to self: invest in a mandolin.

S – Boiled egg; cucumbers and Zesty Carrot Hummus – you seriously must try this! DELISH!

Monday:

B – omelet with toast

L – Loaded Sweet Potato

D – Strawberry Cucumber Salad (with balsamic glaze – yes please!) and (Chicken) Sausage Stuffed Zucchini Boats. 

S – Apple with Laughing Cow Cheese

Tuesday:

B – Overnight Oats (were prepped over weekend so easy breezy breakfast) with a sliced banana.

L – Leftover White Bean Caprese Salad on lettuce/spinach

D – Leftover Sausage Boats and Strawberry Cucumber Salad

S – Kefir and blackberries

Wednesday:

B – Overnight Oats with banana

L – Leftover Loaded Sweet Potato

D – Baked fish, steamer vegetables, quinoa

S – Egg salad (egg, mayo) with carrots

Thursday:

B – Overnight Oats with banana

L – Mason Jar Salad (prepped over weekend) with a boiled egg and blue cheese crumbles

D – Fish Bowls (leftover fish, quinoa, chipotle, jalapeno, veggies, sour cream – whatever is on hand and needs to be eaten but with a Mexican twist).

S – Apple with carrot hummus

Friday:

B – Omelet with toast

L – Leftover Loaded Sweet Potato

D – Turkey burgers (tomato, lettuce, red onion, avocado, cheese) and fries (yes – the splurge meal happens for me too!)

S – Kefir and blackberries

Saturday: 

B – Overnight Oats

L – Mason Jar Salad with tuna packet (buffalo tuna is so yum).

D – Turkey Burger Bowls (chopped burger, lettuce, tomato, pickles, blue cheese and the rest of the chopped food that needs to be eaten!

S – Carrots with carrot hummus

Thanks for the inspiration as always to Clean Eating Magazine (just the recipes please people, not the articles! Food is NOT “clean” or “dirty” unless of course, it needs to be washed), SkinnyTaste (easy, low calorie, and crazy good recipes) and this week to my new find, Minimalist Baker.

Let me know if you try any recipes this week and if you like the Meal Plan posts!

Overnight Oats

Dietitian, Food, Healthy Diet, Heart Healthy, meal planning, oatmeal recipe, overnight oats, Recipe, , , , , , ,

“Getting what you want is simple, but not easy.” – Mel Robbins.

I believe this is true when applied to nutrition. I think many of us know WHAT to do – nutrition is really simple once you get away from the hype of the media and uneducated bloggers. We just struggle with ACTUALLY DOING IT – it isn’t easy!

To further my mission of “heart healthy nutrition made easy,” I bring you a way to fit a healthy breakfast into your meal planning. I love the ease of the week when I take the time to do meal preparation on the weekends. In fact, my husband and I have only eaten out about 8 times since the year began five months ago. That was not our goal; but is a happy unanticipated consequence of having a plan in place.

One of the best perks of meal prep is having a hot breakfast for very little work. I’ve been accomplishing this with overnight oats and with pre-chopped vegetables for omelets or “scrambles” if I’m in a hurry. Mason jars are AMAZING for keeping my chopped onion and mushrooms (cleaned with a paper towel, not water) fresh through the week!

However, in my work with my patients lately, I have been hard pressed to find an overnight oats recipe online that works for all of my patients – especially those working on blood sugar control. Once you add oats, dairy, and fruit together, you’ve got a small jar carbohydrate delight that is just an overload for the morning meal.

Note – carbohydrates are NOT bad. Carbohydrates are AWESOME! However, many people tend to eat tooooo many of them. So, please DO NOT ban or severely limit carbohydrates; but many of us could do with reigning in our portion sizes a bit.

Without further ado – my basic overnight oats recipe is below. This serving provides 215 calories and 30 grams of carbohydrates per jar. Feel free to add more fruit and nuts and other assorted yumminess to fit your needs and preferences.

Oh and by the way, Mel Robbins 20 minute video is so worth the time!

Click the recipe title for a printer-friendly version!

Simple-Overnight-Oats

Serves one

Ingredients

1/3 cup of old-fashioned or quick cooking plain oats

2/3 cup of unsweetened almond milk

1 tablespoon of chia seeds

1 Tablespoon peanut butter powder (no sugar added)

1 teaspoon of ground cinnamon

1 teaspoon cocoa powder

1 teaspoon vanilla extract

Directions

  1.  Put all ingredients into a Mason jar or other container and stir to combine.
  2. Store in refrigerator at least overnight (can be made up to 5 days in advance and stored in fridge!)

To serve: This can be eaten cold or hot (microwave 1-2 minutes but do NOT microwave in a plastic container).

Nutrition per serving (entire recipe): 215 calories, 8 grams fat, 7 grams unsaturated fats, 1 gram saturated fat, 0 grams trans fat, 0 milligrams cholesterol, 165 milligrams sodium, 30 grams carbohydrates, 10 grams fiber, 8 grams protein.

NOTES:

The chia seeds act as a thickener (in addition to be a great heart healthy food!) but they are expensive so you can try leaving them out or substituting ground flaxseed.

For those counting carbohydrates to manage blood sugar:  Don’t forget to add your carb grams for any fruit or sweeteners you add!

Are You Healthy?

Dietitian, HAES, health, Healthy Diet, , , , ,

Is overweight the new healthy? The answer might surprise you.

Let’s start with the definition of healthy. How do you define healthy?

There are many aspects of health – there is body size (BMI, body fat) or metabolic health (lab results) or cardiovascular health (resting heart rate, ability to perform daily living tasks or purposeful exercise) or even emotional and spiritual health (do the standards you hold yourself to for your physical health damage your emotional health?). Or is it based on quality of life? Or the characteristics of those who live the longest?

(Spoiler alert: We are finding that a BMI in the “overweight” range has a lower mortality rate than those in the “normal” weight range).

So, I ask: how should we define health? The good news is that you get to define it based on what is important to you and I’d recommend you do it in collaboration with a physician.

I can tell you that people choose physical appearance over their emotional health a lot. One thing most people have in common when they walk in the door to meet with an RD is that their emotional health has taken a hit regardless of their body size. It seems very few people can find peace with their bodies – even those who appear “fit” or “healthy” to others.

This concerns me.

I used to be there too and I still some days struggle with self-acceptance and self-love (stupid #fitspo memes). It’s no secret that I carry a few extra pounds. Should you consider me proof that knowing what to do to get to a socially desirable weight and actually doing it are two different things? Or should you perhaps consider that I am happy and healthy with a few extra pounds? Could this be true?!?!

In 2007, I was “overweight” by the numbers and I fought with my body and had low body-acceptance. My hips were too big, my belly isn’t flat, my thighs are so big when I sit down… all those things we let ourselves say in our heads when we don’t love ourselves as we are. I had a heart attack. I felt my body had let me down even more… and then I realized that this body that I hated – big belly, hips, thighs, and all – had actually carried me through and I survived that heart attack. Just that simple realization led to a big mind shift and changed those thoughts in my head to appreciation and gratitude for this body that I was lucky enough to still have!

Before you go screaming that being overweight is why I had a heart attack – let me stop you. I was a smoker for decades, I worked a stressful job, and I have a strong family history. Most health conditions (and the supposed “obesity epidemic”) are not as simple as people believe. These things have multiple factors that lead to these outcomes. Being thin would not have prevented my heart attack.

I share all this to lead you into considering your HEALTH over your APPEARANCE. I encourage you to think a little deeper than the eat-less-move-more movement. Check out HAES (Health at Every Size), read up on new studies that might indicate a coming shift in beliefs (just one of many studies here: BMI 27: The New Normal?), and start loving yourself first.

Change your body or don’t – we are all works in progress – but please start from a place of self-love and body-acceptance. Look forward to more information on this topic in the future.

Image from: https://fridayforgood.com/2015/11/20/be-rebellious/

Bag Full of Heart Healthy Foods

No More Excuses for Fast Food!

Diet, Dietitian, Fast Food, Food, Healthy Diet, Lunch, meal plan, Snacks, , , , , ,

I get it. You’re busy, you’re tired, you don’t have time for meal planning, grocery shopping, meal prepping. You think your only option is that fast food drive through or the quick convenience restaurants.

I completely disagree.

We are ALL busy, tired, and don’t have free time to do all that planning and preparation. You have no less hours in your days that anyone else. You have chosen how to prioritize your time and to what and whom you give your time and effort. I’m not trying to make you feel any certain way but I can already hear your reasons that it’s not your choice and there is nothing you can do to change it.

Perhaps that is true for some people. I’ve been a caretaker for a family member going through a multiple year crisis and I found myself not taking care of myself at first. After devoting all my energy to care-taking, I realized I needed to take care of me too and I found a way to fit it in. (Anyone else ever walked the parking garage stairs and levels at a hospital? Yep, me too).

The thing is – we pay for our choices one way or the other. We pay in dollars and health when we routinely eat most choices available for a quick lunch (and we save time and effort). We pay in time and effort spent every evening or in a block of time on the weekends to meal plan, shop, and cook dinner (and we save our health and dollars). You get to decide which is more important for you in this moment.

The good news is that YOU have the power to shift your schedule and priorities. Maybe not completely; but I challenge you to find ONE SMALL THING over which you have control and can make a change.

Trust me – you’ll feel better if you do. 🙂

So, to help you realize that you DO have some control to choose something simple – like a healthier lunch or snacks – I bring you my “I’m-starving-and-have-nothing-to-eat-for-lunch” list for the grocery store. These are grab-and-go meals and snacks that you can choose instead of a fast food meal. (Spoiler alert – that fast food salad likely has more calories and less nutrition than the bacon cheeseburger).

  • Lunch?
    • Tuna (or salmon packet or packaged grilled chicken strips) mixed into prepared green salad (from produce section) with dressing of your choice
    • 1 whole wheat roll with sliced meat and cheese (all from the deli so you get only what you need!) plus a mustard packet and box of high-fiber crackers
      • Bonus – now you’ve got crackers to stash at your desk for snack-time!
    • Sushi roll with edamame (if store has this option)
    • Diced fruit and nuts on cottage cheese (major yum!)
  • Going back to the office?
    • Frozen dinner and steamer bag of vegetables (no sauces please)
    • Can of low-sodium soup plus green salad (from produce section) with dressing
  • Snacks?
    • Cheese stick with those crackers you stashed in your desk
    • Chopped fruit from produce section with a handful of nuts
    • Yogurt with Grape Nuts (really, don’t spend money on “granola” or “trail mix” as Grape Nuts give you the crunch without added sugar or ridiculous price!)
    • Apple with peanut butter (single packs are now sold! Try the natural no-sugar-added kind)

Oh, and do yourself one more favor and just grab a simple, cold, refreshing bottle of water (or fill up your bottle!) on your way out of the store.

Tell me  your other ideas and tricks for eating healthy when crunched for time?

 

Spiralized Sweet Potato

Happy New Meal Planning!

Diet, Food, Healthy Diet, Heart Healthy, meal plan, meal planning, Recipe, , , , ,

I returned to work today and the majority of people are focusing on meal planning as their current focus with their renewed enthusiasm of a new year. Meal planning and preparing foods ahead of time is a wonderful way to have a successful week in terms of meeting your nutrition goals. Two quotes come to mind:

  1. Ben Franklin is purported to have said: He who fails to plan, plans to fail.
  2. Mel Robbins kind of said (forgive me Mel, I paraphrase your Ted talk): You can have anything you want – it’s simple; but it’s not easy.

By the way, I really encourage you to invest 20 minutes in watching Mel’s Ted talk. I watch it every time I need a  motivation boost.

In the interest of helping others who struggle with meal planning, I decided to share my meal plan for this week and links to recipes where possible. I warn you though, this takes time and effort. Expect to spend a good 4 hours in the kitchen… but then relax because your food for the week is DONE!

Sunday:

B = egg white omelet with mushrooms, onions, spinach, shredded cheddar cheese(veggies chopped on Sunday for the week), L = green salad (veggies chopped on Sunday for the week) with Asian Sesame dressing with chicken salad (canned chicken, olive oil mayonnaise, red onion, celery, red grapes, black pepper); Zesty Lime Shrimp and Avocado over brown rice, vegetable soup (garlic, onion, tomato, zucchini, low sodium chicken broth, black pepper, red pepper flakes, basil).

Monday:

B = overnight oats (made for week) with oatmeal, unsweetened almond milk, chia seeds, peanut butter powder, cinnamon, cocoa powder, and vanilla extract with banana sliced into it in the morning, L = Zesty Lime Shrimp on romaine, D = Mexican Sweet Potato Casserole, broccoli, Snacks = yogurt, crackers.

Tuesday:

B = omelet, L = tofu sandwich (chipotle baked tofu, lettuce tomato, whole wheat bread), vegetable soup, D = Mexican Sweet Potato Casserole, brussels sprouts.

Wednesday:

B = omelet, L = green salad with chicken salad, vegetable soup, D = pork chop, edamame pesto pasta (copied from a recipe book so can’t link sorry!) with grape tomatoes, sauteed squash and mushrooms.

Thursday:

B = oatmeal, L = tofu sandwich, vegetable soup, D = pork chop, leftover pasta, green salad.

Friday:

B = omelet, L = green salad with chicken salad, D = Mexican Sweet Potato Casserole (from frozen), broccoli.

Saturday:

B = omelet, L = sandwich, crackers, D = a leftovers meal with whatever remains!

My snacks aren’t planned day by day but they include celery/carrots with hummus or peanut butter; yogurt with grape nuts; or crackers with cheese.

I hope this helps!

 

 

How A Dietitian Relaxes :)

A New Direction: More Personal, Less Business

Dietitian

Before I write about the new direction for my blog, I want to start off with some exciting news. I am officially a published author of a really-for-real BOOK!

200 ways to eat well book cover
200 ways to eat well book cover

Okay, let me slow down… I’m a co-author but it is just as exciting! I wrote a few sections for 200 Surefire Ways to Eat Well and Feel Better – http://www.amazon.com/Surefire-Ways-Well-Feel-Better/dp/1592336531- I focused mostly on the heart-healthy diets. The other sections I wrote were about gluten sensitivity, since I wrote a continuing education course on that (https://www.pdresources.org/course/index/7/1148/Celiac-Disease-Basics-Beyond), and snacking, well, just because I am a big fan of the snack. The sections I wrote are:

  • Snacks: Boosting your Nutrition
  • The Raw Food Diet
  • The Vegan Diet
  • The DASH Diet
  • Heart Disease
  • Gluten Sensitivity

Now, in terms of the direction for my blog changing…

Since I became a dietitian (2012 for those of you playing along at home), I have had this need to be my own boss as well. This desire stemmed from my pre-heart-attack life during which I worked 40+ hours a week, sitting at a desk, under horrid fluorescent lights, bogged down in the minutiae of statutes, contracts, and budgets. While I did love my first career and it did serve me well, it also led to a heart attack since I consider stress to be one of the main risk factors that I had.

Post-heart-attack, I left that career, went back to school, and entirely changed my life’s focus in an effort, in part, to have a less stressful, more meaningful career… and try to keep myself honest about my health too! I got a little nagging bug in my head that kept telling me: do not work for “the man” again, do not work full-time again, you will have another heart attack if you go back to that type of life. And so, instead, I found myself working multiple part-time jobs and struggling to start a business in private practice and as a paid writer/speaker. I was working 60+ hours a week and not getting paid for most of that time! Talk about stress!

This would be an appropriate place to express my gratitude for my most-supportive and patient husband who agreed to allow me this time and space to “follow my dream” to my heart’s content. Thank you husband.

To that end, this Website was designed to be an advertisement-of-sorts for my Dietitian-Diva-Dream and I found myself limiting my content and weighing my words with a mind towards future business and professionalism.

Those days are now over!

I have taken on a for-reals full-time job which I love since it has me traveling some days and working from home on other days and is focused on coaching people on how to use food and nutrition to better their health. I am not working for “the man,” I am not under fluorescent lights, and my only stress is created by my own mind. Really, this company is amazing, this job is amazing, and I am working with an amazing group of coaches and health providers. I started at 20 hours a week, happily went up to 30 hours a week, and just got increased to 40 hours a week and I could not be happier!

I considered continuing to teach… I considered continuing to pursue my media spots and articles… I considered keeping private practice clients… and in the end, I decided to let all of that go and just work one job.

Just one job. What a concept!

While I intend to remain a professional, this blog will be taking on a more personal feel. And of course – still give you great recipes! I hope you stay with me and enjoy this change of direction.

Coming soon – BTSB Tomato Soup! YUM!

(BTSB = Better Than Store Bought!)

Ready for the Focus on Five media interview

Focus On Five for Heart Healthy Lunches that Stay Fresh

Dietitian, Food, Healthy Diet, Heart Healthy, Lunch, , , , , , , , ,

There is nothing more disappointing than taking the time to pack a heart healthy lunch and finding it a soggy mess by lunchtime. Last month, I shared my tips to pack a heart healthy lunch that will stay fresh until it’s time to eat on First Coast Living, a local new show (video since taken down unfortunately).

Ready for the Focus on Five media interview

My segment was inspired by an article that stated that even the 40% of children who are bringing lunches from home still fell short nutritionally. The 626 children (3rd-4th graders) had too many sweet and salty pre-packaged foods and too little fruits, vegetables, and dairy foods. Only 27% of the lunches had even three of the five food groups! More than half (59%) contained sandwiches. Armed with this information, I set out to find tips for improving the nutrition in our lunches without sacrificing on the yummy-factor.

The basics of a heart-healthy lunch are to (1) stock up on fiber and color by including whole fruits, vegetables, plant proteins, and whole grains, (2) keep the sodium and saturated/trans fats low by turning away from packaged or processed foods as well as high-fat meats and dairy foods, and (3) pack enough food to keep you satisfied and energized throughout the day.

My tips are simple – “focus on five” and plan/prepare ahead!

Focus on Five

Aim for all five food groups in your lunch bag!

  • A small amount of lean meats, a boiled egg, or plant proteins (beans, nuts, seeds) to get your protein, iron, and B12 (in animal products)
  • A small amount of whole grains (bread, crackers, etc.) for carbohydrates, fiber, and energy
  • Load up on whole fruits and vegetables (or ones packaged without added sugar or salt) for vitamins, minerals, and fiber
  • Include some reduced fat dairy foods (milk, cheese, yogurt) for calcium and vitamin D

Aim for at least five colors!

The trick with this tip is that in order to get five or more colors we have to turn to fruits and vegetables… because, yes, skittles do not count! Different colors have different vitamins, minerals, and phytochemicals (those wonderful little plant compounds that we are learning do so much for our health). If you eat the same colors every day, you may be missing out on some key nutrients.

Plan/Prep in Advance

Use the Focus on Five strategy to figure out what you will pack during the upcoming week and get your shopping done.

When you get home, do any chopping and washing as well as portioning out foods before you put them away. If you spend one hour chopping vegetables and portioning crackers into single serving baggies, you are well-positioned to meet your health goals during the week when our prep-time is typically more limited.

Pack lunches (and your pre-chopped foods) in a way that keeps them fresh. Mason jars are one of the best things I’ve found for maintaining freshness because the seal on these jars is air-tight. I showcased three options on the segment: a mason jar salad, a bento box, and a deconstructed sandwich. The trick to keeping your lunch fresh is layering! Always layer your dressing (if a salad) on the bottom and then the foods that will hold up to the dressing.  Carrots are a good choice because they can sit in dressing for days without changing. Next, layer your wet ingredients (tomato, cucumber, lettuce). Always make sure your lettuce is nowhere near the dressing or it will wilt. Finally layer your proteins, cheese, and (if a sandwich) bread on top. I have used lettuce on Friday that I rinsed, spun, and chopped on Sunday. This picture is the salad I made for the segment on Sunday, which I ate on Thursday!

Mason Jar Salad - one week later!
Mason Jar Salad – one week later!

Just be mindful of food safety and if it looks wilty, wet, or is mushy – toss it!

The Difference?

I compared my bento box to a very popular pre-packaged lunch any my bento box has 26% fewer calories, 33% less saturated fat, and 3 times more fiber for $0.87 less per meal.

I also compared my salad to a popular sandwich and salad restaurant and my salad had 44% fewer calories, 65% less total fat, 63% less sodium, and 150% more fiber!

Following these tips will save you time, ease the pressure on your wallet, and greatly improve the healthfulness of your delicious and easy lunches.

What other tips do you have to share?

D-vine Orange Chipotle Cod

“D”-vine Orange Chipotle Cod: A Dish High in Vitamin D

Dietitian, Fish, Food, Heart Healthy, Recipe, , , , ,

Vitamin D is one of those vitamins that keeps popping up in the media as beneficial for our health and it’s a vitamin that many of us are lacking. I created a recipe high in vitamin D using Atlantic cod, orange juice, bran cereal flakes, and chipotle. The result was a divine vitamin-D rich Orange Chipotle Cod recipe.

904 Fitness Magazine gave me this challenge to go along with a vitamin D article that is in the May edition. As a dietitian, I love turning to food before supplements so I accepted the challenge!

Facts about Vitamin D

  • According to the CDC, 31% of non-Hispanic blacks, 12% of Mexican Americans, and 3% of non-Hispanic whites have vitamin D deficiency.
  • Vitamin D is called the “sunshine vitamin” because substances in our skin are activated by the UV rays to produce vitamin D. This partially explains why vitamin D deficiency is higher in those with darker skin (which protects against UV rays) as well as those who live in climates with less sunshine or who spend more time indoors.
  • The recommended amount of Vitamin D for adults between 19-70 is 600 IU (international units) per day. A deficiency may cause bone issues such as bone pain, muscle pain or spasms, osteomalacia (soft bones), and rickets in children.
  • Since many people supplement, I’ll also give you the tolerable upper limit, which is 4,000 IU per day. Research is ongoing that is looking at the effects of large amounts of Vitamin D so these recommendations may change in the future. A toxicity may cause bone loss and kidney stones – you cannot overload on vitamin D from sunlight.
  • Vitamin D is important for calcium absorption and bone health. It’s being researched for its impact on heart disease, cancer, immune function, type 2 diabetes, blood pressure, and many other things.

I’m a light-skinned white dietitian who lives at the beach in Florida and even I had low enough levels of vitamin D that my physician put me on supplements! So, it is difficult to get your D when you rely on sunshine and foods.

Here’s why it is difficult to get enough vitamin D (600 IU) from foods… unless you are willing to swallow cod liver oil or can afford to eat salmon every day!

Food Amount IU (average) Source
Cod liver oil 1 tablespoon 1,360 Natural
Swordfish 3 ounces 560 Natural
Portabella mushrooms (with UV exposure) 1 cup 450 Natural
Salmon/mackerel (fatty fish) 3 ounces 425 Natural
Tuna (light, canned) 3 ounces 200 Natural
Fortified orange juice 1 cup 115 Fortified
Fortified milk 1 cup 115 Fortified
Fortified yogurt 6 ounces 80 Fortified
Fortified cereal 1 cup 70 Fortified
Sardines (canned in oil, drained) 2 pieces 50 Natural
Egg yolk 1 large 30 Natural
Portabella mushrooms (no UV exposure) 1 cup 10 Natural

Note that the fortified foods give an average for the IU of vitamin D and the actual amount can vary quite widely based on the level of fortification. When I was looking for cereals for my recipe, I found cereals with 0% to 25% of the daily value of vitamin D! It’s important to look at the labels for the fortified foods you choose. Also, notice that mushrooms contain much more vitamin D if they have been exposed to UV light. Since the packaged mushrooms in my store didn’t mention UV light on their labels, I asked my grocer about the mushrooms in the store and he had no idea if they were UV-exposed.

I turned to fish and fortified foods to make a “D”-vine Orange Chipotle Cod dish that has 32% of the daily value (~ 200 IU) of vitamin D and packs a nice little spicy kick. This recipe is also heart-healthy with low calories, low saturated fat, no trans fat, and low sodium. It is a little higher in cholesterol than I’d like; but still within heart healthy recommendations.

D-vine Orange Chipotle Cod (click link for a printer-friendly version)

Makes: 4 servings

Ingredients

Orange Chipotle Sauce

  • Chipotle in Adobo: 1 chipotle pepper, de-seeded and chopped plus 1 Tablespoon sauce
  • 1 cup vitamin D fortified orange juice
  • 1/4 cup vitamin D fortified plain non-fat yogurt

Fish

  • 2 large eggs
  • 2 cups vitamin D rich (25% DV) bran flakes cereal
  • 4 6-ounce Atlantic Cod filets
  • Non-stick cooking spray

Directions

Preheat oven to 450° F. Line baking sheet with tin foil and spray with non-stick cooking spray and set aside.

When preparing chipotle peppers, or any hot pepper for that matter, remember that the heat is mostly in the seeds. Chipotles pack a spicy punch so remove these little seeds before chopping to reduce the kick in the sauce.

Deseeding Chipotle Peppers
Deseeding Chipotle Peppers

Begin sauce. Pour 1 cup orange juice, chipotle pepper, and chipotle sauce into small saucepan and heat until mixture just begins to boil. Reduce heat to low and simmer, stirring frequently to prevent sticking until mixture thickens, approximately 35 minutes. Set aside when done.

The thicker drops show that the sauce has begun to thicken - it will continue to thicken after removed from the heat.
The thicker drops show that the sauce has begun to thicken – it will continue to thicken after removed from the heat.

In a shallow bowl, crack eggs and stir to combine yolk and white. Pour bran cereal into another shallow bowl and use measuring cup or the back of a spoon to crush the cereal into small pieces.

Use the back of your measuring cup as a crushing tool for the cereal
The smaller the flakes, the better the coating!

Rinse fish filets, draw through the egg and then press gently into the cereal to coat the fish with cereal. Place fish on foil-lined baking sheet. Repeat with each filet. Sprinkle any remaining cereal on top of fish.

Having everything prepared and close together makes coating the fish much easier
Having everything prepared and close together makes coating the fish much easier

Bake fish in oven for 20 minutes or until done and flesh flakes easily with a fork.

When orange-chipotle sauce has cooled, combine the sauce with the yogurt and stir to combine.

To serve, top each fish filet with approximately 1/4 cup of sauce.

Nutrition Information per serving (1 fish filet topped with 1/4 cup sauce): 315 calories, 5 grams fat (1 gram saturated fat, 0 trans fat), 174 milligrams cholesterol, 375 milligrams sodium, 26 grams carbohydrate (3 grams fiber), 37 grams protein, and 32% DV of vitamin D.

Served with brown rice mixed with chopped mushrooms and spinach – enjoy!

D-vine Orange Chipotle Cod
D-vine Orange Chipotle Cod

References as linked above, Nutrition: Concepts and Controversies, and the Linus Pauling Institute.