Home-ish for the Holidays.

I realized, now that I am growing older, that controlling what you eat during the holidays gets harder and harder. Not because you have no self-control, although I am sure that is a part of the problem, but because someone else might be doing the cooking or you may be cooking for people that don't enjoy the same foods as you do.

I am spending my first holiday in Charlotte with my mother's side of the family. Not to bad mouth the area, but when I see macaroni and cheese listed as a vegetable side-dish on numerous restaurant menus I begin to doubt the food sanity of those around me. Since I will be helping to plan and cook the Christmas day menu I thought I should share with you how I intend to get in as many winter vegetables and whole grains so that even the kids will eat healthy.

The first challenge I faced wasn't even the people, it was where to find the healthy food. The local Walmart is where the majority of my family buys groceries, but their produce is often limited. So after traveling to three different supermarkets I was finally able to get all of the produce I needed for dinner.

The second challenge was to cut the sugar, salt and fat. Essentially, most recipes that I found I simply cut the sugar in half, eliminated adding salt by using pepper or spices instead, and used low-fat milk and half of the butter or oil. Cutting things out of recipes won't always work (especially with certain baked goods), but most of the time you can cut back on salt, sugar and fat without overly altering the taste. 

The third was to get everyone to try the food. (I avoided telling them that I had modified the recipes. Some may see this as unethical, but I think serving them the original recipes would be unethical).

My Christmas Day Menu

Hot Chocolate with Skim Milk
Baked Apples with Cinnamon
Roasted Butternut Squash with Beets and Parsnips
Winter Greens Salad with Balsamic and Dijon Dressing (Chicory, Radicchio, Escarole and Cabbage)
Pineapple Ham (Lean, Smoked, Shank Cut)
Smashed Potatoes (Reds with Skim Milk and a Little Butter)
Whole Wheat rolls

What was on your holiday menu?

StrongWomen Across America

For the past four months I have been working with StrongWomen Across America as part of a directed study at Tufts University. The StrongWomen Across America program is an evidence-based community exercise and nutrition program for midlife and older women. During the fall of 2011 the founder and director, Miriam Nelson, PhD, and the StrongWomen strength training program manager, Eleanor Heidkamp-Young, ACSM HFS, traveled from Kenai, Alaska to Brodheadsville, Pennsylvania visiting eight small towns to empower groups of women to make healthy changes for themselves and their communities.

I had the pleasure of helping out with the media, technology and communication aspects of the tour with the program coordinator, Allison Knott, RD. Allison and I spent many hours locked in an office editing photos, video and blog posts.

Check out our hard work and videos on the StrongWomen Across America blog and see what the StrongWomen Team and groups of women have to say.

Also, check out our podcast, an interview with Miriam and Eleanor about their 6,800 mile road trip, on Tufts University Friedman School of Nutrition Science and Policy Nutrition Talk Radio.

Enjoy!

Going on Vacation Doesn't Mean You Can't Eat Well.

Eating away from home can be stressful for anyone trying to eat healthy and maintain their weight. Traveling can present many food-related obstacles such as “How much time do I have to eat”, “Where will I eat”, and “What should I eat?” Not only are our normal eating habits disrupted but we often are presented with unfamiliar foods making the decision that much harder. So let us begin with the question of “Where will I eat?” There are many places that you can purchase food: gas stations, grocery stores, chain restaurants, airports, fast food, deli’s, pizza, Chinese take-out, upscale restaurants, café’s, hotel room service, etc. So how do we decide?

It may sound silly or overly simple but researching the area where you will be staying will not only save you time but it will save you from packing on some extra pounds. Make a quick note of the types of restaurants in the area and choose a few within each category that you know or believe will have the healthiest options. Keep in mind how much time you have. Will you have time to sit down? Should you grab something to go? Can you pack snacks or meals to bring with you? Once you have chosen the “where” and planned your time accordingly you can start to contemplate the next question “What will I eat?”

The “what to eat” tends to be the hardest question when traveling and it often depends on where you have chosen to dine. Here are some basic guidelines for finding healthy choices within different types of food establishments:

Restaurants

Whether it is a diner, chain, or upscale restaurant the menu and server are your most valuable resources for choosing what is best. Most menus will describe how the item is made and/or the ingredients used to make the dish. When in doubt ask the server for specifics and even suggestions on what to choose. Here are some tips:

• Choose soups made with vegetables and broths rather than creams. 
• Look for oil and vinegar dressings and ask for salad dressing on the side 
• Limit unnecessary toppings on salads such as cheese, croutons, bacon, fried chicken strips. 
• Try to select entrees that are broiled, baked, steamed, or grilled. 
• Go easy on items with heavy sauces, cheeses, or creams. 
• Choose poultry, seafood, or vegetarian entrees 
• If you decide to order dessert look for a low calorie sorbet, a fruit, or a half portion of higher
  calorie items.

Takeout

Pizza:

• Top your slice with extra vegetables instead of high fat meats. 
• Choose thin crust over deep dish. 
• Try to avoid the breaded chicken sandwiches, chef salads, or meatball subs. 

Sandwich Shops and Cafes:

• Choose lean turkey or chicken breast instead of high fat deli meats such as salami and bologna. 
• Ask for extra lettuce and tomato and go light on the cheese and dressings. 
• Order a whole grain roll, wrap, or bread. 
• Choose baked chips if offered or a piece of fruit. 

Chinese:

• Choose wonton or miso soup as an appetizer instead of fried dumplings or rangoons. 
• Try to select chicken and seafood stir-fry 
• Ask for “light sauce”. 
• Look for brown rice instead of white or fried rice.

Fast Food
What do I mean by fast food? Chain restaurants or even gas stations that have “value” menus, most often a drive thru window, and can hand you your meal within 5 minutes. The good news about fast food chains is that they are everywhere and often offer low-calorie items.

• Choose a grilled chicken sandwich instead of fried chicken or fish. 
• Order the smallest size, bigger means more calories. 
• Try to ask for no sauces or cheese. 
• Have a salad, soup, or baked potato instead of fries. 
• Choose low-fat milk, diet soda, or water for your beverage. 
• Try an entrée salad with a light dressing on the side. 

You can also check out the local grocery store if you have access to a refrigerator where you are staying. Pick up some fresh fruits and vegetables to snack on or even nuts and dried fruits to carry with you. Good luck!

2010 Dietary Guidelines are here!

As a Registered Dietitian, I am excited to announce that the 2010 U.S. Dietary Guidelines were released today. Check them out here!