"Can You Give Me a Good Diet?"

Saturday, May 9, 2015

If I had a quarter for every time I heard that question, I wouldn't need to work as a dietitian any more.

First off, I hate the term "diet". It is usually spoken in a negative tone and more often than not implies a short term restriction of calories or certain foods or food groups to aid in weight loss. 

The definition of diet as a noun: the kinds of food that a person, animal, or community habitiually eats; or a special course of food to which one restricts oneself, either to lose weight or for medical reasons. It can also be used as a verb: restrict oneself to small amounts or special kinds of food in order to lose weight. 

While all those definitions are true, the first is my favorite. Notice the word habitually. It implies a lifestyle, habits, choices made continuously. It conjures an image of a life designed around deliberate choices; choices made to reach a desired end. Most people who ask me for a diet do not have this definition in mind. They're thinking of the second. They want me to give them a quick answer, a magic pill, if you will, to help them lose weight. 

There is no magic pill. There are no special foods that will melt fat or burn calories because they "require more energy to digest than they contain". 

Second, nutrition is personal. Just like each and every person is different, the nutrition that is best for that person will be different. I can't - and won't - give them a calorie goal, "dieting tips" or any other nutrition advice without first having the chance to view a medical record for pertinent information or interviewing the person for lifestyle choices and daily habits. What works for one person might not work for all.

And, last but certainly not least, more than likely they don't want to hear what I have to say or have no intention of taking any of my advice or instructions to heart. 

In the early stages of my career as a dietitian, when I was asked that question, I was eager to answer. I wanted to help people. After all, that's why I wanted to be a dietitian. I would start out with, "Sure! Make sure to eat 3 meals a day, incorportate lots of fruits and vegetables and try to exercise." But as soon as I opened my mouth, the person asking the question would interrupt (or if they were nice would wait till I finished) and say, "I just can't do breakfast. It makes me sick to eat in the morning." or "I hate salads. I just can't do vegetables because I hate salads." 

It seems the minute they start to hear changes that have to be made or things they'll have to do that don't include a magic pill or food or some secret only a dietitian must have, they stop listening. 

An individual doesn't gain weight or become unhealthy or develop a disease overnight: chances are they won't lose weight, get healthier or suddenly be cured of a disease overnight either. No one seems to want to hear that. And I don't blame them. Waiting is hard. Change is harder. But a quick fix is just that:  a quick fix. It's not a solution. 

So please don't ask me if I know a good diet.

But if you would like personalized nutrition advice tailored to your specific height, weight, BMI, disease and/or health state, I'd be more than happy to make an appointment with you. Please be prepared to hear what you might not want to hear or be advised to make changes you may think at first to be too hard. But I promise to help you make changes that you can incorporate (and may have suggested yourself!) into your daily life. If you're unable to make an appointment with me, please seek advice from another Registered Dietitian. Use the "Find an Expert" tool on the Academy of Nutrition and Dietetics website. http://www.eatright.org/find-an-expert 

If you do ask me, please don't be surprised to hear, "I'm sorry, I don't. But I'm sure Dr. Oz does."

Happy Mother's Day!

Friday, May 8, 2015

For Mother's Day, I'd like to thank three people who inspired me to be a dietitian and have influenced my practice as a dietitian. 

1) My Mamaw, Violet Ellen Bailey. 

As a baby, I was a fussy eater and Mamaw would spend hours trying to get me to take a bottle or eat my baby food. I am inspired hearing those stories. How much love do we show others by cooking for them, feeding them, encouraging them to eat? When I go to work every day at the long term care facility where I'm employed, I see numerous residents who need encouragement to eat or need fed and I'm reminded of my mamaw and her dedication to me. It gives me determination to find new and better ways to help nourish my residents. I remember going to Mamaw's house and watching and helping her cook dinner. Her and Papaw either had a garden or got fresh produce from my great-grandpa's garden. There was almost always home-canned or fresh vegetables to eat. She believed in me and encouraged me in my goal to become a dietitian. I only wish she could have seen me succeed. I know she would be proud.

2) My mom, Sherri. 

My mom was the first dietitian I know. No, she didn't go to school and study nutrition, do an internship, or take a registration exam. But she taught me the basics of meal planning: no all white meals - make sure to have lots of color on the plate; no more than 2 starches at a meal - if you have potatoes and corn, no bread on the table; and variety is the spice of life - she cooked a lot of different vegetables and foods in addition to encouraging me to participate in fruit and vegetable programs at the local supermarket. She set an example by buying healthy snacks and cooking complete meals. During my first job as a dietitian, I was responsible for planning the menus for the residence halls. In my mind, I could hear my mom saying, "What will it look like on the plate?" Chicken, cauliflower, and mashed potatoes make for a pretty boring meal. But swap broccoli for cauliflower and roasted redskin potatoes for the mashed and it's a colorful, healthy meal. When I told Mom about my goal to be a dietitian, she never discouraged me or tried to get me to choose a different path. She only ever encouraged me. And to this day, she heeds any nutritional advice I may offer her. My mom was my first dietitian and my first client. 

3) My foods/home ec teacher, Teresa Tresslar. 

During one of her foods classes, she took us to the local hospital to tour the kitchen. I was a sophomore and was trying to decide the course I wanted to take for my career. I knew I loved to cook, I loved to teach and I loved science, health and nutrition. Not knowing of any career path that combined all those passions, I had decided that I could continue to cook for fun and teach a Sunday School class at church, thereby fulfilling those passions. That left health/nutrition/science. I had been researching careers in science prior to this field trip. During the tour of the kitchen we met the hospital's dietitian. When she described what she did, my ears perked up: all my passions combined in one career! I started researching jobs within the dietetics field. I was sold! From then on, that was my goal.  I researched colleges with dietetics programs. I settled on IU and the rest is history. 

So on Mother's Day 2015, as I reflect back on 15 years of studying/practicing in the field of nutrition/dietetics, I give thanks and honor to three women who influenced not only my career but my life. Thank you! Happy Mother's Day!

Get Fit Don't Sit Day

Wednesday, May 6, 2015

 

People spend an average of 5 hours and 41 minutes per day sitting at work each week. An average american is sedentary for 21 hours and only active for 3 hours. Excessive sitting is cited as a key risk factor in 4 of the top 7 U.S. killers: heart disease, stroke, diabetes and some cancers. It’s also linked to obesity and early mortality rates. Daily exercise is not enough to counteract excessive sitting. Metabolism starts to slow down when we sit down. After 20 minutes of sitting, our metabolism slows to a halt. It’s an epidemic.

So what to do?

The American Diabetes Association recommends that everyone, including people with diabetes, limit the amount of time they spend sitting.

On National Get Fit Don't Sit Day, Wednesday, May 6, 2015, make sure you get up and get moving at least every 90 minutes.

How, you ask?

Stretch.

Do chair exercises at your desk. Here are some links:

http://www.doctoroz.com/videos/no-excuses-chair-workout (I do not endorse Dr. Oz, but this video is by a trainer. And the workout is great – I tried it!)

http://exercise.about.com/cs/exerciseworkouts/l/blofficeworkout.htm

 

On a conference call? Put your phone on speaker and walk or stand during the call.

 

Suggest a walking meeting.

 

Take a walk on your break instead of sitting. 

 

Trade in those work shoes for sneakers and get moving. 

Whatever you do, just move!!

Registered Dietitian Day

Tuesday, March 8, 2011

Tomorrow is National Registered Dietitian Day. If you want expert nutrition advice, ask a nutrition expert - the registered dietitian. In honor of RD day, I'm reposting an old post about the difference between a nutritionist and a registered dietitian. Please feel free to email me (a registered dietitian) any nutrition questions you have. Mail to nutritiousbytes@gmail.com

So, what’s the difference between someone who calls him or herself a nutritionist and someone who calls him or herself a dietitian? Simply put, a nutritionist has no concrete definition, but a dietitian has credentials to go with the term. The term “nutritionist” is not legally protected nor is it regulated like the term “dietitian” is. Anyone who works in a health food or supplement store or who has an interest in nutrition could call themselves a nutritionist.
A Registered Dietitian (RD) is a credential just like a Registered Nurse (RN) or a Medical Doctor (MD).

To become a Registered Dietitian you must:

1. Earn a Bachelor’s of Science (BS) degree in a Didactic Program in Dietetics. This is a program, granting at least a bachelor’s degree, that is accredited or approved by CADE (Commission on Accreditation for Dietetics Education).

2. Complete a supervised practical experience (at least 900 practice hours) in a CADE-approved Dietetic Internship. Once completed, you will be eligible to take the Registration Examination for Dietitians.

3. Take and pass the Registration Examination for Dietitians. You will then be authorized to use the credential Registered Dietitian (RD) by the Commission on Dietetic Registration of the American Dietetic Association.

4. Complete 75 continuing education credits every 5 years to maintain your credential.

Students wishing to become Registered Dietitians study a variety of subjects including but not limited to: food and nutrition sciences, foodservices systems management, business, economics, computer science, culinary arts, sociology, communications, biochemistry, physiology, microbiology, anatomy and chemistry.

A Registered Dietitian is knowledgeable in the science of nutrition. Registered Dietitians commonly call ourselves “interpreters of science”. We interpret the science of research studies for the consumer so that he or she can make informed decisions to improve his or her lifestyle and health. The Registered Dietitian, after reviewing your medical history, medications, supplements, exercise routine (or lack thereof), weight and eating habits, can give advice that is safe and effective for you to reach your goals.

A nutritionist may or may not have the credentials of a Registered Dietitian. Many will have letters of “designation” behind their name, but make sure you carefully research where that “designation” came from. One example I have listed below.

From the American Association of Nutrition Consultants:
“The purpose of certification is to protect the health, safety and welfare of the public by encouraging high standards and professional competence of persons practicing in the profession of nutritional counseling. It provides a trademark designation (C.N.C.®), which serves to inform the practitioner’s clients and potential clients that the practitioner has met professional requirements in addition to, and beyond, normal academic studies and/or professional experience.”

*Notice that it will provide a “trademark designation”, not a credential. It also states that the practitioner must meet professional requirements in addition to normal academic sudies. It never defines the academic studies. Furthermore, the application requires no proof (diploma, transcript, etc) that the person has actually completed said studies.

To receive certification or designation as a C.N.C., the candidate must:

1.) pass an exam administered by the Commission on Certification of the A.A.N.C.

*Notice the Commission on Certification is of the Association. It is not a third-party entity, quite unlike CADE, which is approved by the United States Department of Education and the Council for Higher Education Accreditation.

The following is a quote from the AANC website:
“Candidates are required to complete a series of tests which will demonstrate proficiency in the areas of General and Applied Nutrition and in Practice Management.”

*The Registration Examination for Dietitians , administered by the Commission on Dietetic Registration, covers 5 domains: 1) Food and Nutrition; 2) Clinical and Community Nutrition; 3) Education and Research; 4) Food and Nutrition Systems; 5) Management.

2.) Pay the membership fee (to be renewed annually): $60.
Quote from the AANC website: “I understand that certification is only available to Professional Members of the A.A.N.C.”

*Though membership in the American Dietetic Association is encouraged, it is not required to receive registration status.

3.) Pay the C.N.C. examination fees:
Quote:“Payment of a one-time examination fee of $250 is required at the time of application. There are no annual maintenance fees. Expenses of administering the examinations, maintaining permanent records, grading papers and preparation of the certification certificates are met entirely from the examination fee and annual membership dues.”

*Notice: there is no requirement for the person to maintain his or her status as C.N.C. How do you know that person is up to date on all current nutrition information and research?

4.) Submit an online application form: click here for the form.

*No verification of degree or education is required.

The American Dietetic Association says it like this:

“A registered dietitian is a food and nutrition expert who has met academic and professional requirements”.

If you are looking for someone to help you with dietary concerns find a nutrition expert - a Registered Dietitian.

Author’s Note: I graduated with a Bachelor’s of Science degree in Applied Health Science/Dietetics in 2004 from Indiana University, a CADE accredited school. I then went on to complete my Dietetic Internship in 2005 at IUPUI, also a CADE accredited program. I passed the Registration Examination for Dietitians in October 2005. I am currently in my 6th year as a Registered Dietitian and I have completed my 75 continuing education credits needed to maintain registration status.

National Nutrition Month

Saturday, March 5, 2011

This year's theme for National Nutrition Month is Eat Right with Color!

Have you ever heard the saying "We eat with our eyes first"? What this means is if the food doesn't look appetizing, we're going to eat less of it. When you fill your plate with colorful foods, it is more pleasurable to eat.

But adding color to your plate does more than just make the meal more desirable to eat. It also adds a palette of nutrients. Most people know and would agree that fruits and vegetables are good for you. They are chock full of vitamins, minerals and fiber. But did you know that not all fruits and vegetables are created equal? Fruits and vegetables offer different nutrients and benefits depending on what color they are. Let's break it down.

Red: indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.

• Fruits: cherries, cranberries, pomegranates, red/pink grapefruit, red grapes, watermelon
• Vegetables: beets, red onions, red peppers, red potatoes, rhubarb, tomatoes

Green: indicates produce that has antioxidant potential, promotes healthy vision and reduce cancer risk.

• Fruits: avocado, apples, grapes, honeydew, kiwi, lime
• Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach

Blue/Purple: indicates produce that may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risk.

• Fruits: blackberries, blueberries, plums, raisins
• Vegetables: eggplant, purple cabbage, purple fleshed potato

Yellow/Orange: indicates produce that contains nutrients that promote healthy vision and immunity and may reduce the risk of some cancers.

• Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
• Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes

White/Tan/Brown: indicates produce that contain nutrients that promote heart health and may reduce cancer risk.

• Fruits: banana, brown pear, dates and white peaches

• Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn

So, how would you color up your plate? 

Thanksgiving Tips

Tuesday, November 23, 2010

As we approach Thanksgiving, I thought of a few more tips to share.

1.) Like to snitch while you're waiting on dinner? Snitch things like raw veggies from the veggie tray while you wait. They're low calorie and they're full of fiber so they'll curb your appetite before dinner.

2.) When you get ready to eat, think about this: what foods can you have all year round? (I can think of a few - mashed potatoes, corn...) Try skipping those. Go instead for the things you've been picturing in your mind since November 1. You know the foods I mean: the ones you only get to eat at Thanksgiving and Christmas. And only serve yourself a tablespoon or so of each.

3.) Don't eat all of one food and then move on to the next. Taste each food on your plate and then go back to the first. This prevents overeating due to Sensory Specific Satiety. (Big complicated phrase that means "each subsequent bite tastes less yummy than the first".) When you eat all of one food, by the time you're done with that food, it doesn't taste near as good as when you first started. If you do that with every food, you'll wind up eating more so you can taste each food. If you taste each food first, you'll get that best bite of each and won't feel the need to eat all of everything.

4.) Don't go back for seconds. Make sure you have a little of everything you want to try on your plate the first go round.

5.) Don't graze.  Sit down. Eat what's on your plate and stay away from the food table. If you do feel the need to eat again later, grab a small plate and put what you want on the plate. Then go sit down away from the food table.

Low-fat Turkey Pepperoni Pizza

My hubby came up with this recipe and it is delicious!

1/2 Tiseo's frozen pizza dough ball
16 Armour Turkey Pepperonis
1 small can Hunt's tomato sauce
1/2 can water
McCormick's Italian seasoning grinder, to taste
Tastefully Simple Garlic Garlic, to taste - to order click here
Tastefully Simple Onion Onion, to taste
1/2 cup low-moisture, part-skim shredded mozzarella cheese
6 ounces sliced white mushrooms
1/4 medium green pepper, chopped

Thaw pizza dough over night.
Preheat oven to 425 F.
Cut dough ball in half. Refreeze or refrigerate remaining half.
Flour hands, pull dough until it looks like it's going to tear. Put onto baking stone and roll with a pastry roller until desired width is reached.
Meanwhile, heat sauce, water and spices to taste in a saucepan over medium-low heat. Cook until reduced by half.
Cover dough with sauce.
Place pepperonis evenly over entire pizza.
Add veggies.
Add cheese.
Bake for 12 -15 minutes or until crust and cheese are golden brown. Top with more Italian seasoning and crushed red pepper flakes if desired.
Enjoy!

Bonus: There are only 18 grams of fat for the entire pizza!

Chicken Cacciatore

This recipe is also courtesy of Ellie Kriger, RD of Food Network. I made this recipe last night and my husband and I LOVED it!! Next time I plan to try substituting some of the red pepper with green pepper for more color. But over all the flavor was phenomenal and it was fairly easy to make. Once again I have included the nutritional analysis courtesy of NutritionData.com. Below is the recipe. View it on Ellie's page here.

4 skinless chicken breasts (I used frozen skinless, chicken breasts)
Salt
Freshly ground black pepper
2 teaspoons olive oil
1 medium onion, thinly sliced
1 red bell pepper, thinly sliced
1/2 pound white mushrooms, thinly sliced
2 garlic cloves, minced
1/2 cup dry white wine
1 (14 1/2-ounce) can whole tomatoes in juice, chopped and juice reserved
1/2 teaspoon of dried oregano
1/8 teaspoon red pepper flakes or more, to taste (my husband and I felt like 1/8 tsp was plenty)


Directions
Season the chicken with salt and pepper. Heat the oil in a saute pan over moderately high heat. Brown the chicken on both sides, about 8 minutes. Transfer the chicken to a plate and set aside. Reduce the heat to moderate. Add the onion and pepper, cover and cook, stirring occasionally, until the vegetables begin to soften, about 5 minutes. Add the mushrooms and cook, uncovered and stirring occasionally, until the mushrooms begin to brown. Add the garlic and cook, stirring, for 30 seconds. Add the wine and cook until reduced by half. Add the tomatoes and juice, oregano, red pepper flakes and 1/4 teaspoon of salt and simmer the mixture covered for 10 minutes. Return the chicken breasts to the pan and simmer, covered, until the chicken is just done, about 20 minutes longer.


Nutritional Analysis
Serving Size 1/4 of recipe (430g)
Servings per recipe: 4
Amount per serving:
Calories: 347
Calories from Fat: 50
Total Fat: 6g
Saturated Fat 1g
Trans Fat 0g
Cholesterol 137 mg
Sodium 228 mg
Total Carbohydrate 10g
Dietary Fiber 2 g
Sugars 5g
Protein 57g

You and Me Chicken Pot Pies

This recipe was created by Ellie Krieger, RD of Food Network. She hosts her own show "Healthy Appetites". When you get a chance, visit her page on the Food Network website. She's got lots of recipes and videos with more recipes.

So far I've tried 2 and they were both yummy!! Click here to see the recipe in it's original format on her page. Below you'll find the recipe the way I did it.

4 boneless, skinless chicken breasts, cut into 1/2-inch chunks (I used frozen)
1 teaspoon salt
Freshly ground black pepper
2 tablespoons olive oil, divided
1/2 medium onion, chopped (her recipe calls for leeks - I like the taste of onion so I opted for onion)
2 celery stalks, chopped
2 medium potatoes cut into 1/2-inch pieces
1/2 pound green beans, trimmed and chopped into 1/2-inch pieces (I used fresh)
2 cloves garlic, minced (a garlic press makes this part SUPER easy!)
1 1/2 cups low-fat milk
1/3 cup all-purpose flour (I used unbleached)
2 cups low-sodium chicken broth
1 cup frozen peas and carrots (her recipe calls for peas - I opted for peas and carrots for more color)
1 tablespoon dried parsley (she uses fresh...)
1 tsp ground thyme (she uses fresh...)
3 sheets frozen phyllo dough, thawed
2 tablespoons grated Parmesan

Directions
1.) Preheat the oven to 350 degrees F. Spray 4 individual-sized baking dishes with cooking spray. (I ended up with enough ingredients for 5 - later when you see my nutritional analysis, the recipe was analzyed for 5 servings.)
2.) Season the chicken with 1/4 teaspoon salt and a few turns of pepper. In a large nonstick skillet, heat 2 teaspoons of the oil over a medium-high heat. Add the chicken to the pan and cook for 5 minutes, turning once. Transfer the chicken to a plate.
3.) Add 2 more teaspoons of the oil, the onion, and the celery to the pan and cook until vegetables begin to soften, about 3 minutes. Add the potatoes, green beans, garlic, and remaining salt and pepper and cook for 2 more minutes.
4.) Add the milk to the pan. Stir the flour into the chicken broth (I used a wisk) until dissolved and add to the pan. Cook, stirring, until the mixture comes to a boil. Reduce the heat to medium-low. Cover and simmer, stirring occasionally, for 10 minutes. Stir in the reserved chicken, peas and carrots, parsley, and thyme. Spoon the mixture into the prepared baking dishes.
5.) Put the remaining 2 teaspoons olive oil into a small bowl. Unroll the phyllo dough and cut it into quarters. Place a quarter sheet on top of each baking dish and brush with olive oil. Repeat with remaining 4 baking dishes. Tuck the edges of the phyllo into the dish rim. Top each pie with Parmesan.
6.) Place on a baking sheet and bake until the filling is bubbling, about 30 minutes.

I don't even like chicken pot pie, and I found this wonderful! My husband prefers his vegetables a little more soft than they turned out in this recipe, so you may want to cook them longer if your family prefers softer veggies.

Below is the nutritional analysis (provided by NutritionData.com).  I was pretty accurate in my estimate of the fat content. I estimated 10 grams of fat per pie.

Serving Size: 1/5 of recipe (602 g)
Servings per Recipe: 5
Amount per Serving:
Calories: 490
Calories from fat: 95
Total Fat 11g
Saturated Fat 3 g
Trans Fat 0g
Cholesterol 115 mg
Sodium 769 mg
Total Carbohydrate 44 g
Dietary Fiber 7 g
Sugars 6 g
Protein 55 g

Let's compare that to a traditional homemade chicken pot pie:
Serving Size: 1/6 of recipe (404 g)
Servings per Recipe: 6
Amount per Serving:
Calories: 696
Calories from fat: 371
Total Fat 42 g
Saturated Fat 21 g
Trans Fat 1g
Cholesterol 192 mg
Sodium 1960 mg
Total Carbohydrate 46 g
Dietary Fiber 4 g
Sugars 8 g
Protein 34 g

I'll let you do the math. :)

New Recipes

I've been searching for new recipes to try lately. I was browsing the food network and ran across Ellie Krieger's page. She's a Registered Dietitian and works for the Food Network. Her show is called "Healthy Appetites". She has some great stuff. I found a few yummy recipes I'm going to be trying in the next few weeks and months so stay tuned for my reviews.