Monday Message - Canned Vegetables

Have some canned veggies in your cupboard? Not sure if you should eat them?  What is their shelf life anyway?

High-acid canned foods such as tomatoes can be stored on the shelf for 12 to18 months if cans are kept in cool, dry, clean places. Low-acid canned foods such as meat, chicken and most vegetables can be stored on the shelf for two to five years.

Many companies now include a "best if used by" date on their canned food products. After this date, the food may still be safe to eat, but the quality of the product may be affected.

View the Complete Kids Eat Right Article here.

Monday Message - Recipe of the Week!

Chickpea Salad

This salad is simple to make and versatile: eat it alone, in a wrap or pureed into a tasty chickpea spread.

Recipe By Jodie Shield and Mary Mullen, MS RD

Ingredients

1 cup cooked or canned chickpeas, drained and rinsed
3 tablespoons diced green bell pepper
2 tablespoons peeled, seeded and diced cucumber
½ tablespoon chopped fresh parsley
½ cup diced tomato
3 tablespoons snipped fresh dill or ¼ teaspoon dried dill
½ tablespoon lemon juice
1 tablespoon olive oil
Salt and pepper to taste

 

Directions

1. In a medium-size bowl, combine all ingredients.
2. Refrigerate for several hours to allow flavors to blend.
3. Serve the salad on romaine lettuce leaves or in whole-wheat pita bread pockets.

CookingTip

You can also puree the salad in a food processor to make a chickpea spread.

Website: Nutrition Facts

Monday Message - Recipe of the Week

Broccoli Soup with Lemon and Chives


Recipe By:  Dawn Blatner LDN, RD, CSSD

 

 

This soup is ready to enjoy in less than 30 minutes. Fresh ingredients fill you up with fiber and protein.

 

Ingredients

Soup:
1 Tablespoon olive oil
2 cloves garlic, minced
1 yellow onion, chopped
8 cups chopped broccoli (1½ to 2 pounds)
4 cups water
1 can (15 ounce) white beans, rinsed and drained
Salt and pepper, to taste
Toppings:
3 Tablespoons lemon juice
1 cup low-fat plain Greek yogurt
¼ cup chopped fresh chives
Salt and pepper, to taste

 

Directions

1. In soup pot, sauté oil, garlic, onion and broccoli about 10 minutes, until tender.
2. Add in water and beans. With hand blender, puree half of the soup. Season with salt and pepper. Bring to a boil and simmer for 10 minutes.
3. Mix lemon juice, yogurt, chives, salt and pepper. Serve drizzled on top of warm soup. 

Servings:  6 - 1.5 cups
Nutrition Facts: Recipe Link

Monday Message - Pistachios

History: Pistachios grown on small desert tress in California and the Middle East.  The US is the second highest leading producer of the culinary nut.

Keep pistachios in sight for the sake of your kid's eyes. The green nut is bursting with lutein and zeaxanthin, two sight-saving relatives of beta-carotene. One ounce of pistachios boasts 342 micrograms whereas other nuts have 8 micrograms or less. Other foods with lutein and zeaxanthin include leafy greens, peas, winter squash including pumpkin, corn and Brussels sprouts. Kids Eat Right Article

Pistachios are also a low-calorie nut! One serving is 49 Kernels. This snack will keep you going for quite awhile if you buy your nuts with the shells in tact.  Plus-as an added bonus you will burn more calories breaking those shells than you would reaching for a handful of almonds!  That one serving of Pistachios will translate to 160 calories, 6 grams of protein and nearly 13 grams fat.  Aside from the fact that this snack will take you awhile to eat, it will also keep you fuller longer than the average Twinkies with the right combination of protein and heart healthy fats.  Choose this low calorie nut often nnless they are used for one of these delights:  Pistachio Butter, Pistachio Chocolate, Pistachio Spreads.

Reduce, Reuse, Recycle
Those pistachio shells are natural and organic therefore they can be recycled. Try re-purposing those pistachio shells with these tips:

• Kindling to start a fire.
• Line the bottoms of pots used for household plants to help absorb moisture.
• Crafting:  Holiday Ornaments, Jewelry, Mosaics and Rattles.
• Compost and Mulching

Happy RD Day!

Registered Dietitian Day - March 14, 2012

History

The first Registered Dietitian Day was celebrated in 2008. Wednesday, March 14 has been designated Registered Dietitian Day in 2012.

What is a Registered Dietitian?

• Registered Dietitians are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
• Registered Dietitians have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed an internship and passed an examination.
• Registered Dietitians use their nutrition expertise to help individuals make unique, positive lifestyle changes.
• Registered Dietitians work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
• Registered Dietitians are advocates for advancing the nutritional status of Americans and people around the world.

Meet: Lysandra Vander Hart, RD

As a Registered Dietitian, I have a passion for increasing health education messages regarding nutrition and fitness.  I have received a Bachelor of Science degree in Dietetics and a Specialization in Health Promotion from Michigan State University.  After completing Graduate coursework in Nutrition and obtaining my Registered Dietitian status I was able to dive right into the workforce. Now, I am finishing a Master’s of Science degree in Exercise Physiology and a Graduate Certificate in Holistic Health from Western Michigan University.  These additional tools have proven to be invaluable to my current career path.

Throughout my professional career, I have worked in School Food Service K-12 providing Nutrition Education and assistance in developing healthy-budget-friendly meals to a large city school district. I also spent time working at a WIC clinic where I was able to learn the ins and outs of breastfeeding as well as engaging with young mothers and children by encouraging healthy food choices.  I worked in a Community Hospital where worked with a fellow RD to implement a Healthy Weight Loss program and provided group and individual Diabetes education in the form of Medical Nutrition Therapy.  In-patient care set up my Nutritional science foundation by monitoring patients on tube feedings, providing oral diet guidelines and sending patients home with adequate nutrition education whether they were healing from surgery or had obtained a new chronic illness diagnoses while in the hospital.  I spent several years working in Weight-Loss where I counseled hundreds of patients in achieving and maintaining healthy diets for wellness and chronic disease management.  Bariatrics was a sub-specialty of mine for several years and continues to be a challenging area as I see patients now who are several years post-op.  Currently, I work in the community health setting within a fitness facility and also at a Native American clinic.  These unique opportunities allow me to pair my passion for exercise and nutrition to help individuals create healthy lifestyle plans. 

If you or someone you know is interested in meeting with a Registered Dietitian, please contact me!  Leave a comment on this post and I will be happy to reach out to you.

Looking for expert guidance on nutrition? Find a Registered Dietitian

Monday Message - Recipe of the Week

Lunchbox Pizza Dippers

Recipe By:  Dawn Blatner LDN, RD, CSSD

Take traditional veggie pizza and turn it into an interactive pizza party for your kids with this kid-friendly and mother-approved recipe for Lunchbox Pizza Dippers.

Video Demonstration Recipe Link

Monday Message - Peanut Allergy

Does your child have a peanut allergy? There are alternatives. Just about any type of nut can be made into a nut butter. Kids Eat Right Tips for making nut butters.

Reminder:  Nutella is not an acceptable nut butter! ;) 

Monday Message - Picky Eaters

Did you know that being a picky eater is a natural state for your kids? Most kids outgrow this if their parents don't make a big deal over it! Read the full Kids Eat Right Article here.

What to Say to Encourage Picky Eaters

• Choose phrases that help point out the sensory qualities of food, like, "This kiwi fruit is sweet like strawberry." Or, "These radishes are very crunchy!" They encourage your child to try new foods.
• Avoid phrases that teach your child to eat for approval and love, like, "Eat that for me." Or, "If you do not eat one more bite, I will be mad." This can lead your child to have unhealthy behaviors, attitudes and beliefs about food and about themselves.
• Choose phrases that help your child recognize when he or she is full, like, "Is your stomach telling you that you're full?" "Is your stomach still making its hungry growling noise?" "Has your tummy had enough?" These statements can help prevent overeating.
• Avoid phrases that encourage kids to ignore signs of fullness, like, "You're such a big girl; you finished all your peas." "Look at your sister. She all of her bananas." Or, "You have to take one more bite before you leave the table."
• Choose phrases that make your child feel like he or she is making the choices, like, "Do you like that?" "Which one is your favorite?" Or, "Everyone likes different foods, don't they?" These statements shift the focus toward the taste of food rather than who was right.
• Avoid phrases that imply a child was wrong to refuse a food, like "See, that didn't taste so bad, did it?" These statements can lead to unhealthy attitudes about food or self.
• Choose phrases that comfort or reward you child with attention and kind words, like, "I am sorry you are sad. Come here and let me give you a big hug." Show love by spending time and having fun together.
• Avoid phrases that make some foods seem like a comfort, like, "Stop crying and I will give you a cookie." Getting a food treat when upset teaches you child to eat to feel better. This can cause overeating.
• Avoid phrases that make food seem like a reward or like they are better than other foods, such as, "No dessert until you eat your vegetables." A better way to encourage your child to keep trying vegetables might be, "We can try these vegetables again another time. Next time would you like to eat them raw instead of cooked?"

Adapted from MyPlate: Phrases That Help and Hinder poster

Monday Message - Recipe of the Week

Cinnamon French Toast

Recipe By:  Jo Ellen Shield  LD, MED RD

Think French Toast can't be nutritious and delicious? Try this recipe next time your kids say they don't like breakfast!

 

Ingredients

2 large eggs
½ cup fat-free milk
½ teaspoon vanilla
1 ½ teaspoon ground cinnamon, or to taste
6 slices whole wheat bread
Cooking spray
Light pancake syrup or sliced fresh fruit (optional)

 

Directions

1. Thoroughly mix eggs, milk, vanilla and cinnamon.
2. Dip both sides of the bread slices, one at a time, into egg mixture. Redip if necessary, until all of the egg mixture is absorbed into the bread.
3. Spray a nonstick skillet with cooking spray. Heat over medium heat.
4. Place dipped bread slices on heated skillet. Cook 2 to 3 minutes per side or until both sides are golden brown.
5. Drizzle with pancake syrup or top with sliced fresh fruit (optional).
6. Serve warm.

Nutrition Facts:  Recipe Link

National Nutrition Month

March is National Nutrition Month!  How does your plate measure up?

Written By:  Lysandra Vander Hart, Registered Dietitian

The 2012 National Nutrition Month Campaign involves encouraging everyone to get their plate in shape!  Before you eat a meal, think about what goes on your plate.  Foods like whole grains, fruits and vegetables as well as lean proteins provide the nutrients you need without too many calories.  It is important to include all of these nutrients over the course of a day.  To do this, we divide up our plate accordingly for each meal.  It may be a challenge to get in those veggies at breakfast so we will call those a bonus!  But, make sure that your overall fruit and vegetable count for the day includes double the vegetables as there are fruits.

·         ½ Fruits and Vegetables

·         ¼ Meat and Beans

·         ¼ Whole Grains

·         1 cup Milk or Yogurt on the Side.

Try these tips to help “Get Your Plate in Shape.”

·         Make half your plate fruits & vegetables. Eat a variety of fruits and vegetables, especially dark colors like green, blue, red and orange.  Fresh frozen and canned varieties all count. Just choose low sodium and low sugar varieties when picking out canned and frozen varieties.

·         Make at least half of your grains whole. Choose 100% whole-grain breads, cereals, crackers, pasta and wild rice. Be sure to check the ingredients lists of food packages to find whole grains.

·         Switch to low fat dairy products.  Milk and yogurt are great choices for boosting calcium when chosen as 2% Milk Fat or less.  If you are lactose intolerant, try lactose-free milk or calcium fortified soy milk.

·         Vary your protein choices. Eat a variety of foods from the protein food group each week.  Include seafood, nuts and beans as well as lean meat, poultry and eggs.

·         Cut back on sodium and empty calories from fats and sugars. These items do not actually have a place on the plate.  Drink water instead of sugary drinks and select fruit for dessert. Look out for salt in foods when you are shopping.  Make major sources of saturated fats such as pizza, cheese, sausage and hot dogs occasional choices – not every day foods.

·         Enjoy your food but eat less.  Use a smaller plate at home to keep your portion sizes down.  When eating out, choose lunch portions or take half of your meal home to enjoy the next day.