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A Sprinkle Of Sage...

Not Your Nana’s Nutritionist

Posted on March 9, 2016
by Elana Natker, MS, RD

foodservice2_largeEverybody eats, therefore everybody knows about nutrition. At least that’s what you might think by clicking through various articles and posts about health, food and what you should and shouldn’t eat.

The true nutrition expert is registered dietitian (or registered dietitian nutritionist, abbreviated RD or RDN, respectively). RDs all have a college degree – many have advanced degrees – and completed didactic coursework plus hundreds of hours in internship rotations (unpaid, for the most part!) before sitting for and passing an exam to earn the privilege of putting those precious abbreviations after their names. Not only that, but RDs must complete at least 75 hours of continuing education credit every five years to maintain their credentialing and be allowed to keep those little letters.

What credentialing does a nutritionist need? Nothing, really.

The truth is, while some states have laws on licensure for health professionals, practically anyone can call themselves a nutritionist. Only dietitians can administer medical nutrition therapy and have some of their services covered by insurance providers.

Where can you find an RD?

Traditionally, RDs are found in some kind of clinical setting – working in a hospital or outpatient clinic. They may be developing diets for newly diagnosed diabetics or celiac disease patients, or working alongside cardiologists to help at-risk patients adopt heart-healthy diets, to name a couple of roles. You may envision her as the weight loss specialist (NOT “the food police”) suggesting foods you may want to incorporate into your diet and which to save for special occasions. But hospitals and clinics aren’t the only places where RDs can be found. You may see us in:

  • Schools: Have you been to a school cafeteria lately? It may surprise you. Many school foodservice directors at the helm are registered dietitians, and these folks have a tremendous job trying to feed thousands of children daily, in a limited amount of time and on a limited budget. For some students, school lunch may be the most reliable, substantial meal of their day, so the foodservice director needs to make sure the lunch she serves is not only nutritious but also appealing so that it gets eaten and not tossed in the trash.
  • Community Settings: Many RDs heed to a calling to help underserved and underprivileged populations. These are the RDs running programs for WIC (the Special Supplemental Nutrition Program for Women, Infants and Children), SNAP-ed (formerly known as food stamps) and many more, helping individuals spend their food dollars wisely and learn basic cooking skills.
  • Kitchens: RDs are chefs, working at major restaurants, spas, or managing their own chef/culinary business. Many have traditional culinary training in addition to their nutrition degrees, training at the Culinary Institute of America or other fine institutions.
  • Research/Academia: Nutrition research is ongoing, and who better to be designing and conducting studies than the food and nutrition experts? Not only do RDs work in food science, but many have expertise in behavioral nutrition, economics, and other fields.
  • Industry: Call me biased, but RDs working with industry are the unsung heroes. Talk about effecting change – these are the folks with actual seats at the actual table, helping companies reformulate products to make them more healthful and desirable to consumers (it’s not nutrition unless people buy and eat it!). These folks have the ear of senior leadership, telling them what issues they need to address today, given the current policy and labeling landscape. These are RDs taking the research conducted by their their colleagues in academia, and disseminating it to their front-line RD peers working directly with consumers.
  • In the Media: More and more (and rightly so), RDs are being called upon to provide expert insights to educate consumers on a larger platform than simple one-on-one communications. We see RDs as commentators on news programs, writing articles in major newspapers, bui
    lding up audiences on social media. Heck, even winning reality TV shows!

Today is National Registered Dietitian Nutritionist Day and a time not only to recognize these allied health professionals, but to also applaud them for the sometimes thankless jobs they are doing. These are people working every day to improve the health and diets of those around us so that we can live longer and better.RDN poster

Feature photo and RDN logo were both used with permission by the Academy of Nutrition and Dietietics

For more information, or to locate an RD in your area, visit www.eatright.org.

National Nutrition Month, Registered Dietitian

Foods I Heart – For American Heart Month

Posted on February 29, 2016
by Elana Natker, MS, RD

Health food for flu and cold remedy cures high in antioxidants and vitamin c with tablets, medicinal herbs and spices in heart shaped dishes.

February is American Heart Month, a time to focus on your heart and health. Generally speaking, a heart-healthy diet is one that’s modeled after how the people in the Mediterranean region eat. That means plenty of fruits and vegetables, lean meats, seafood, healthy oils, whole grains and an occasional glass of wine. People in the Mediterranean region also tend to walk more, linger over their meals and have close bonds among family and the community. I simply couldn’t let the month go by without putting together a list of my favorite heart-healthy items – things you can easily find here in the good ol’ U.S. of A. Let’s see if you agree:

  • Oatmeal: This fiber-rich breakfast staple is a heart-healthy powerhouse. The beta-glucan in oatmeal acts like a magnet to cholesterol in the bloodstream and flushing it away. Oatmeal is also really inexpensive and versatile. Not only does it make for a hearty breakfast (check out this recipe for my perfect oatmeal), but in my family also use it in place of breadcrumbs for our favorite meatloaf recipe.
  • Beans: I think of beans as nature’s perfect food. It’s a vegetable and a protein, has little fat and calories yet provides numerous vitamins and minerals. The little legume – also called a pulse food – is perfect for pregnant and breastfeeding moms as it provides folic acid, iron and fiber. The United Nations called 2016 The Year Of The Pulses, and my favorite way to get more pulses is by eating black beans with tomatoes and a sprinkling of reduced fat cheese. Yum!
  • Nuts: Yes nuts have fat, but it’s primarily heart-healthy monounsaturated fats. Nuts also provide fiber (are you noticing a theme here with this amazing nutrient and heart health?), and protein to keep you satisfied. I eat pretty much all kinds of nuts, but my favorites are lightly-salted almonds and peanuts. I even make my own peanut butter after being inspired by this post from a fellow dietitian blogger. Rarely does a day go by without having a dab of my homemade PB on an apple or a piece of toast.
  • Salmon: I don’t eat salmon very much at home, as certain family members have an aversion to its smell (not an uncommon turnoff, I’ve learned). But this pink fish is my go-to source for another kind of heart-healthy fat: EPA and DHA omega-3s (disclosure: The Global Organization for EPA and DHA omega-3s is a client, but they did not ask me to write this post). These marine-based long-chain omega-3s – not to be confused with plant-based ALA found in certain nuts, seeds and other foods – have been shown to support cardiovascular health, as well as brain health and other possible benefits (more science needs to be done). If you’re a health profession wonk like me and want to learn more about the science behind EPA and DHA for heart health, read this white paper. Or, you can get some basic information at AlwaysOmega3s.com. Salmon is great on the grill (and leaves the smell outside) and is also really convenient – and inexpensive – when you buy it canned or in pouches.
  • Grape Juice: We all know that red wine can be good for the heart, but the same goes for your childhood favorite: 100% grape juice – the naturally sweet purple stuff made with Concord grapes (disclosure: I also work with Welch’s, but again, they did not ask me to write this. I just really like this juice and find the science compelling.) The Concord is a unique grape – it has a thick skin with a fleshy middle that literally pops out of its skin when you squeeze it. It also has crunchy seeds. Both the skin and the seeds are concentrated sources of polyphenols, or plant nutrients associated with health benefits including heart health and healthy circulation. You can’t find fresh Concords very easily outside of the fall season, but drinking 100% grape juice made with Concord grapes is really your best option for reaping the benefits. As you would with nuts – and frankly, all of the items mentioned above – portion size is important. Just ½ cup, or 4 oz., of 100% grape juice is enough to supply one serving of fruit. Remember also that 100% fruit juice (which, by its nature contains no added sugars but only natural fruit sugars) should be a complement to, not a replacement for, whole fruits. That is why…
  • Fruits and Vegetables – all varieties also make my list. I eat vegetables pretty liberally, as they provide tons of vitamins, fiber and nutrients for very few calories. I eat plenty of fresh fruit as well – sprinkled on my oatmeal, mixed in a smoothie or as a snack on its own. Fruits and vegetables should take up roughly half your diet. My favorites change by the season but these days I’m really into jicama, snap peas and clementines.

The best thing about the foods I’ve listed here is that they’re all easily accessible, found in your local grocery store, and are typically inexpensive. Eating a heart-healthy diet need not only be for those who can afford luxuries. Don’t forget to couple all this healthy eating with being active. Walking, playing, dancing – all of that is free!!!

Tell me your favorite ways to be heart healthy by commenting below.

Disclosure: I was not asked to write this post by any of my clients or colleagues, nor was I compensated to do so. I only work with companies and organizations that I believe in and that place a high priority on science and research. All opinions expressed are mine and mine alone.

favorite foods, healthy habits

Bring Some Spring to the Table

Posted on February 22, 2016
by Elana Natker, MS, RD

istock_000016433595_large

Punxsutawney Phil may have predicted spring to be just around the corner, but where I live it’s still undoubtedly winter. And while I enjoy the cozy smells and warmth of soups, stews and fresh-made breads that I tend to make more of when the snow falls, there comes a point when you and everyone in your family says: enough is enough! We want something light, healthy and served at room temperature!

It’s about that time that my family and I decided to bring a little spring inside, at least to our dinner table. The other night we made a platter full of Thai spring rolls – light, flavorful rolls made with shrimp, assorted vegetables, rice noodles and rice paper. The dish is not for last-minute scrambling – it takes at least an hour to make from prep to presentation! And all that work is for about 5 minutes’ worth of gobbling before it’s gone. But it is so worth it. (And, if you follow a gluten-free diet, these are GF, too!)

The trick to good spring rolls is all in the preparation. Once the noodles and wrappers have soaked, you have mere moments to assemble before everything turns to mush. Finished rolls also don’t keep particularly well, so try to make only what you’ll eat that day or at most, by the next day.

Here’s what you’ll need for the spring rolls:

  • Shrimp: cooked, peeled and de-veined
  • Carrots: matchstick-style
  • Cucumbers: matchstick-style
  • Cilantro leaves
  • Rice or bean thread noodles
  • Rice paper wrappers
  • Boiling water for soaking the noodles and more hot water for soaking the rice paper wrappers

Note: I’ve also stuffed the rolls with chopped romaine lettuce and other veggies, but I’ve found that the crunch of the matchstick-cut carrots and cucumbers go well with the chewy noodles and wrapper. Play with whatever you have on-hand and what will work for you. Cooked chicken, tofu or avocado strips also work well in place of shrimp.

Here’s the setup, mise en place (meaning everything in its place so you can assemble quickly).

mise-en-place-2

First step is to lightly soak the rice paper wrapper in hot (not boiling) water. Do not submerge it in the hot water, but rather dip the sides and rotate, leaving the middle section dry (the water will eventually soak into all the dry spaces).

rice-paper

Next, place 3 shrimp in the middle of the wrapper, followed by the carrots, cucumbers, cilantro and noodles. Try not to overdo it on the noodles. The filling should be no more than 50% noodles, 50% everything else.

Wrap it like a burrito, folding over the fillings, then folding in the sides, then rolling it all up into one log. Lightly squeeze it to remove any air bubbles.

Place on a plate or tray, and repeat as needed. The rolls will stick to each other, so try not to stack them too high or close.

finished-spring-rolls

Because the rolls themselves are somewhat bland, a good dipping sauce is necessary. We like two types: a spicy sweet and sour, or a peanut sauce. The sweet and sour we use comes from Trader Joe’s, and the peanut sauce I make myself. The recipe was adapted from something I found in an old Cooking Light cookbook (do step 1 of the recipe).

Serve with dipping plates, and enjoy! Now, if only eating these would bring on the warmer temps outside…

favorite foods

Breaking Up Is Hard To Do

Posted on February 15, 2016
by Elana Natker, MS, RD

background-15994_1920Lying there on the couch for a much-needed rest after making and eating dinner with the family, the realization came to me: it’s time for a change.

Caffeine, I need you out of my life.

I’ve done it once before, when trying a friend’s (and fellow dietitian’s) detox-style eating plan for a few weeks. Letting go of coffee was the easiest part of that plan, after the initial headaches subsided.

It all began innocently enough. Since I was in middle school (don’t judge), I’ve enjoyed my morning mug of coffee. Sometime around my early 30s one cup turned into the occasional two. Then two-a-day became a habit. I’d have a cup of coffee in the morning while my kids ate breakfast and I got their bags ready for school. After dropping them off I’d return home for my own breakfast, which also included a piping hot cup of coffee alongside whatever I decided to eat that morning. I’d bring my meal and coffee up to my office, sift through my inbox and read the morning headlines while cradling my mug, letting the coffee waft and hit my nose. It was a ritual.

Sometimes for lunch, I’d grab a can of Diet Coke since plain water was getting boring and it was too early to switch over to sparkling water (that’s for dinnertime, of course). Suddenly, I realized I was depending on this caffeine trifecta to get me through the day.

Striking out the soda was pretty easy. As for the coffee, I tried to wean myself off the second cup, substituting green tea instead. And that worked…sometimes. But that day of the post-dinner repose I had had two cups of coffee in the morning, followed by a medium-sized fountain soda with my lunch (very uncharacteristic, but I had an errand to run that day, forcing me to grab lunch on the go). After working all day, driving around to pick up the kids, and preparing and eating dinner, I had the overwhelming urge to just lie down. I was crashing. That’s when it hit me: caffeine was a culprit and not a companion.

My plan is to cut down to one caffeinated cup per day. If I feel the urge for another cup, I’ll switch to decaf. It’s more about the flavor or the need for a hot beverage to warm my hands and insides than it is for the caffeine jolt. Eventually, perhaps I will switch to green tea exclusively for my caffeine fix, and then perhaps graduate to herbal tea exclusively for my morning pick-me-up, kicking the caffeine habit for good. Preferably without any headache side-effects.

Were you able to break up with caffeine? Tell me how you did it.

favorite foods, healthy habits
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