Happy & Healthy Labor Day!

That’s right, you hear it here first. This Labor Day, make it a happy AND healthy one! And let me let you in on a little secret…it’s not as hard as it sounds. I have put together a list of some of the easiest ways to sneak in those fabulous nutrients into your extraordinary Labor Day menu, without taking away any flavor!

Instead of…Try…

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EGGS have become an important staple in our diet: a stabilizer in baked goods, an emulsifier in condiments, and of course, as a yummy breakfast food! In addition, they are a great source of protein and other important nutrients. So, it can be quite disturbing to hear there is a massive egg recall. Running to check your eggs, fretting over whether the eggs you fed your kids yesterday morning were contaminated with salmonella, all can be very frightening.

Salmonella egg-testing by the U.S. Food and Drug Administration (FDA) has led to over a half-billion, multistate EGG RECALL by Wright County Egg in Galt, IA. Their eggs are distributed across California, Illinois, Missouri, Colorado, Nebraska, Minnesota, Wisconsin and Iowa and then sold nationwide. These eggs are sold under the BRAND NAMES: Lucerne, Albertson, Mountain Dairy, Ralph’s, Boomsma’s, Sunshine, Hillandale, Trafficanda, Farm Fresh, Shoreland, Lund, Dutch Farms and Kemps.

The recalled eggs have JULIAN DATES ranging from 136 to 225 and plant numbers 1026, 1413, and 1946. Beginning with the letter P, the dates and codes are stamped on the egg carton for example: P-1946 223.If you have suspicious eggs, be sure to throw them out or you can get a refund if the uneaten portion is returned in their original carton to the store where they were bought.

Salmonella can cause serious and sometimes fatal infections. SYMPTOMS typically occur within 72 hours of eating the contaminated product and include: fever, diarrhea, nausea, vomiting and abdominal pain. If you think you may have become ill from eating recalled eggs, please contact your health provider.

The Centers for Disease Control and Prevention (CDC) is working with public health partners and FDA to inspect the farms and determine the source of the contamination. Environmental measures are being taken to look into farm conditions and practices.

This recall does not mean we need to quit eating eggs all together. But there are a few steps we can take to keep from getting infected:
• Check your eggs! If your eggs have the plant number and date range mentioned above, throw them out or return them.
• Wash your hands thoroughly with soap and water after coming in contact with raw eggs.
• Do not eat cracked or open eggs
• Cook eggs thoroughly to where the white and yolk are both firm
• Eat cooked eggs immediately.

On a positive note, this egg scare is driving consumers to FARMER’S MARKETS. It may have taken a salmonella outbreak, but our LOCAL FARMERS are beginning to get some of the appreciation they deserve.

Research assistance provided by Ashley Ingram

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Did you know that there’s a “food holiday” almost every day of the whole year?  Some of them are silly (National Food-on-a-stick Day?!), and some of them promote foods that I don’t think necessarily need more advertising (National Cheese Doodle Day?!), but some of them feature good old fruits and veggies!  Friday August 27^th is National Banana Lover’s Day, and even though bananas are already a popular fruit, I wanted to write a bit more about them and how to include them in your diet.

Why They’re Good For You

• Heart Health.  With an average banana containing almost 500 mg of potassium, bananas are a great source of this vital mineral!  High sodium intakes can increase blood pressure, and with only 1 mg of sodium, bananas are good at helping to regulate high blood pressure.  Sodium and potassium work together in the body to manage blood pressure, so a balance of these two minerals is vital to proper functioning.
• Exercise Fuel.  Grabbing a banana pre-workout is often a favorite form of fuel, as it has provides just enough energy to get the body moving in the morning.  Potassium is also involved in muscle functioning, so bananas may help to prevent cramps post-workout.
• Digestion Soother.  If you’ve ever had any digestive issues (especially diarrhea), you may have heard of the B.R.A.T. diet.  Bananas are a key part of this diet, along with rice, applesauce, and toast, which is designed to calm down diarrhea by acting as binders in the body.

Fun Ways to Include Bananas In Your Diet

• Buy a couple of bunches of ripe bananas, peel and slice into chunks and freeze for quick smoothies later
• Bananas ripening faster than you can eat them?   Mash them and make banana muffins, breads, or even cookies!
• Frozen banana chunks, on their own, can be blended together for a version of ice cream “soft-serve”! (Powerful blenders are required for this – try the link on the left side of this page to check out the VitaMix – I’ve got one at home!)
• Use bananas as the base for a fun yogurt “sundae” : Slice a banana lengthwise and place in a dish, layer plain or vanilla Greek yogurt over top, along with fresh berries, mini chocolate chips, and chopped almonds!

Peanut Butter-Banana Smoothie

• 1 cup of milk (organic cow’s, almond, or hemp)
• 1 frozen banana, sliced into chunks
• 1 tbsp natural peanut butter
• 1 scoop protein powder (optional)
• 1 teaspoon vanilla extract
• ¼ cup old-fashioned oats

Toss the first 5 ingredients in a blender and blend until smooth.  Add the oats and pulse for a few times until the oats are broken down.  Pour into a large glass or travel mug and enjoy!

Assistance provided by Megan Skinner

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So, you’ve decided to start making exercise an important part of your life.  First of all, good for you! It feels great to make your health a priority, doesn’t it?  But it’s not always easy to start an exercise program, especially if you haven’t been active in a while.  Or maybe you’ve simply gotten off track with exercising during the busy summer months filled with vacations and visits with friends.  Getting back on track with exercise is the same as with food – it can be challenging at first, but once you get the hang of it, you’re hooked on that healthy livin’ feelin’!

1. Set a goal.  But, most importantly, only set one goal.  A lot of people try to do too much all at once, whether it’s losing weight or running a marathon, and all those goals can start to get mixed up in each other.  Pick one goal, and stick to it.  Make it measurable, whether it’s in miles run or pounds lost, set a deadline, and post it somewhere you can see it.  When you’ve accomplished the goal, celebrate, set another goal, and repeat the process.
2. Stay positive. Miss a workout?  It’s certainly not the end of the world – life gets in the way for all of us sometimes.  Try not to be too hard on yourself. Push the negative talk out of your mind, and get back on track the next day.  Remember that you are doing a wonderful thing for your health by getting active, and focus on that when you want to throw in the towel.
   
3. Plan, plan, plan.  Just as you would plan your meals for a healthy diet, it’s best to plan out your exercise.  You can record your past and upcoming workouts in an exercise journal, or simply make it a priority to lay out all of your workout gear the night before.  Log your workouts in your daytimer, add them to your phone, write them in your email calendar.  Make it hard for you to skip an exercise “appointment”.
4. Keep it simple.  Just like there’s no cookie-cutter diet that works for everyone, there’s no workout or exercise routine that you must do.  Do what works for you!  If you like swimming, find a community pool where you can swim laps.  If you like dancing, sign up for a class with a friend.  You don’t have to jump on every fitness bandwagon out there and try everything new all in one week.
   
5. Find your support team.  We all need a little support now and then, no matter what we’re doing.  Having a few friends or family members on your side as you strive to improve your health is always a good idea, whether they help you stay motivated or simply offer an encouraging smile.  Book exercise appointments with friends so that you’ve got an exercise buddy to work out with!
6. Add in motivation.  I’m a big fan of updating my music playlists for my workouts, and I always find there’s that one song that gives me an extra push through the last leg of those tough runs.  Or, if music isn’t your motivation of choice, search for an inspirational quote and make it your exercise mantra – quotes from athletes are always great for this!
   
7. Believe in yourself!  Our bodies are designed to move, our hearts are designed to pump, and our lungs are designed to breathe.  Your body can do this, you just need to believe in yourself!

Next Monday Mitzi Dulan’s Adventure Boot Camp for Women starts! It will be 1 hour a day of exercises for 4 weeks + nutritional guidance from me! Check out the details!

Assistance provided by Megan Skinner

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Smoothies are a wonderful way to pack in a lot of nutrients in a portable and convenient package, as well as being great options for post-workout nutrition when the right ingredients are included.  I don’t know about you, but sometimes I can get into a smoothie “rut” where I end up making the same one over and over again out of habit. I love getting creative in the kitchen with my smoothies, and thought I would pass along some of my favorite little extras that I love to throw into my smoothies and share with my clients.

1. SPINACH.  This is hands-down my absolute favorite way to jazz up my smoothies!  There’s nothing better than knowing you’ve just added more vitamins and minerals to your smoothie.  Just wash a handful or two of baby spinach and throw it in the blender with the rest of your smoothie ingredients.  I promise that you only taste the slightest bit of a “veggie” flavor!
2. OATS.  Sometimes when I’m in a time crunch, I need my smoothies to be extra-satisfying if I don’t have time for a full meal.  I’ve found that adding about ¼ cup of old-fashioned oats to the smoothie gives it that extra stick-to-your-ribs texture!  Simply blend your smoothie as you would normally, then toss in the oats and blend or pulse for a bit longer to break down the oats.
   
3. HASS AVOCADO.  Creamy avocado is another great flavor to add to smoothies – it has a mild flavor that works well in many different kinds of smoothies.  Avocados are a  “good”, healthy fat to add, and you can add 1/5 of an avocado for 50 calories. Hass avocados provide nearly 20 vitamins, minerals, and phytonutrients while giving the smoothie an extra little bit of creaminess, and a dose of healthy fat!
4. COFFEE/ESPRESSO.  Some of my clients have loved my suggestion of adding a bit of ground coffee or espresso into their mid-morning smoothies.  There’s just something about the smell of coffee beans that perks some people up, and the coffee flavor can complement the fruit in the smoothie nicely.  It can easily overpower though, so only add in a pinch or two.
   
5. VANILLA.  Similar to coffee, I find the smell of vanilla so pleasantly aromatic!  Adding it to my smoothies almost gives it a dessert-feel, without adding in extra sugar or calories.  Pour just a teaspoon in your next smoothie and enjoy the wonderful vanilla aroma!

Check out my YouTube channel HERE to watch my 6 year-old daughter and I make her favorite smoothie together!

Assistance provided by Megan Skinner

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Getting fit and losing weight requires making lifestyle and behavioral changes in both diet and exercise. Getting fit and losing weight, like buying a brand new car, is a decision one has to make. There are costs and benefits to every decision we make, so it is important to weigh the pros and cons of a situation before making the actual decision. By doing this we can truly see which way we are leaning toward.

• First, you should think about the Benefits of Remaining the Same. What would this include? It’s easier to stay the same, not wasting time on going to the gym or eating healthy, no demand?
• Second, think about the Costs of Changing. The cost of changing relationships with friends or even family, buying workout clothes, buying healthy foods, buying gym membership, making the time to get healthy by giving up 1 hour of watching tv per day?
• Third, think about the Costs of Remaining the Same. Increasing health care costs, new investments in clothing, increased stress levels, changes in emotional status?
• Last, think about the Benefits of Changing. Increased energy levels, prevention of health issues, less medications, fewer trips to the doctor, higher self esteem, positive change in attitude, positive change in self image?

Make a list under each category with as many reasons as possible. Once completed, take a look at the list. Which list is longer? Hopefully, your benefits to change is longest, if not, maybe you aren’t quite ready to commit to make the necessary changes to get fit and healthy.

Once you have decided to make the change, and get fit, then take all of the benefits you wrote down and post around your house, in the office on the mirror in the bathroom on little sticky notes.

Some other things to ponder are resources and liabilities. Resources, or where the help comes from, should be considered when making these changes so consider your available resources such as: family, friends, neighbors, organizations and community. Think about how these resources can help you reach your goals. The same goes for liabilities, or what holds one back. Do you have a negative friend or family member who won’t be supportive? Once you determine your barriers to success it is easier to overcome. You should focus on spending more time with those people who support you on your mission of getting fit!

with assistance provided by Colleen Poling (http://twitter.com/GesundheitsGirl)

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Today, corn has been incorporated into the American diet in many ways. The use of high fructose corn syrup and other refined corn products are not beneficial to American’s health. However, fresh corn is a different story. Corn, like all other vegetables, is packed full of vital nutrients and phytochemicals. Fresh corn has high amounts of fiber, folate, thiamin, and may be linked to better cardiovascular health. Plus, it is delicious, especially when prepared fresh from the field!

Late summer and early fall is the best time to find corn from your local vendors. By the beginning of August, growers at farmer’s markets and co-ops will be brining their harvest to sell. It is best to buy corn as fresh as possible. Be sure to ask your vendor when this corn was harvested. It should have been picked from the field no more that 24 hours before making it to the market.

Looking for creative and delicious ways to cook up fresh corn this summer? Well look no further! Here are three must-try recipes.

• Roasted Fresh Corn, Poblano, and Cheddar Pizza: A delicious summer pizza that is perfect for family night or date night.
• Bean and Corn Salsa: This nutrient packed condiment can accompany chips or top off a grilled chicken breast.
• Grilled Corn on the Cob: Nothing beats fresh corn that has been grilled! It’s a delicious and nutritious late summer side.

If you are feeling adventurous, ice cream can even be made with corn! Give Sweet Corn Ice Cream a try and let me know what you think!

Research Assistance by Kaylee O’Connell

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No, you’re eyes aren’t fooling you. You have read the title correctly; I am talking about the baby food diet. This has recently gained popularity through the endorsement of several celebrities. But what exactly does this diet entail, and is it nutritionally sound for an adult? Actually, you can check out this article in the Kansas City Star (article right before downloadable photos) that I was recently quoted in about the Baby Food Diet.

The baby food diet consists of eating several jars of baby food in place of higher-calorie snacks throughout the day. Some even replace one or more meals with baby food jars. Like any low-calorie diet, this diet aims to reduce your total caloric intake. If the number of total calories you consume each day reduces to a point below your energy output, you get what is known as negative energy balance, and that results in weight loss.

While baby food could be an option for a low-calorie snack, there are plenty of others you could choose as well. Fresh fruits like apples, oranges, or bananas are perfect snack foods. Veggies such as celery, and carrots or even low-fat yogurt are great too. Point is, baby food isn’t the only low-calorie snack option out there and there are certainly better ways to reduce the total calories of a meal instead of simply replacing it with some jars of baby food.

In the short-term, this diet may not be too difficult and it could potentially be nutritionally sound—only if the baby food is just replacing other snacks and not meals—depending on the types and amounts of baby food chosen. However, this diet is most likely unsustainable due to the cost of the baby food itself, which can be quite expensive, and the fact that most adults would be unsatisfied with replacing entire meals with baby food day after day. Nutritionally, getting an adequate amount of vitamins and minerals could be a daunting task as well. There is a reason why it is called baby food: because it is sufficient nourishment for babies, not adults. Ultimately, it comes down to the fact that like most other fad diets, it becomes a task and takes the enjoyment out of eating, which defeats the entire purpose of one of life’s pleasures, food!

Research assistance provided by Robert Masterson.

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Today, my kiddos already have their first day of school! Back to school time is a bittersweet time for us parents. While we’re a little relieved that the hectic pace of summer pool time, baseball/softball games and sleepovers are winding down, some of us have moments of sadness (and joy!) that we won’t have our children around all day as they head back to school.

That’s why I make sure to make back-to-school prep time family time, whether it’s by having my daughters help choose healthy snacks and lunch items from the grocery store, or spending a day with them at the local farmers markets selecting fresh fruits and vegetables right before school begins session.

Here are some tips for packing lunches from home:

Go Green

• Use inexpensive, reusable lunch bags to carry lunches rather than a brown paper bag every day. This is usually a fun time to pick out a new lunch bag at Target or Wal-Mart.
• Reusable water bottles are a must have for the classroom so your little one can stay hydrated throughout the day. I know our school prefers the ones that don’t sweat so their desk doesn’t get wet.

Make it Colorful

• Help your kids put together a colorful meal. Ask them for ideas to help eat the colors of the rainbow. Kids can be amazing when you give them a little more ownership of eating healthier. Include some brown from whole-wheat bread for sandwiches, red from apples, orange from carrots, yellow from eggs, green from cucumbers or spinach, etc.

Pack Extra

• Add in an extra bag of fruits or nuts for an extra snack, in case an after-school activity comes up at the last minute.

Indulge their Sweet Tooth

• …But just a little! Instead of packing sugar-filled (and unhealthy) treats like snack cakes and cookies, include a small bag of a delicious trail mix that they’ve put together themselves. M&Ms, chocolate chips, almonds, dried tart cherries…yum!

Make it Ritual

• Instead of mad rushing in the morning, I like to take about 10 minutes the night before helping my kids put together the next day’s snacks and lunch whenever possible.
• Put in a little note (to let you know how much you love them) or an extra piece of your child’s favorite snack to make Mondays (or Wednesdays, or whatever day your child dreads) a bit more special.

What do you do to make packing lunches fun?

Assistance provided by Pam Majumdar.

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There are a few things that come with the territory when you are a registered dietitian. First, when people are eating unhealthy in front of you, they feel justified to tell you why they are eating it. In reality, I’m not looking or judging what others are eating unless a client is coming to me for help but I do understand why people instinctively want to tell me not to look at what they are eating (even though I’m not in the first place). Secondly, most people are shocked to see me eating anything other than fruits and vegetables.

The truth is, I LOVE FOOD and I REALLY LOVE CHOCOLATE! I believe that food is one of the best pleasures in life and I’m all about enjoying life. The key is knowing how to balance it all out. I like to indulge occasionally just like most non-nutritionists. Just as I tell my clients, I get back on track the next meal or next day. So here is a photo of me eating one of my absolute favorites. Molten Lava Cake with vanilla ice cream, I love the warm with the cold.

Mitzi at Max Brenner's in NYC enjoying molten lava cake!

My good foodie dietitian friend, Robin Plotkin, told me I had to try Max Brenner’s in NYC earlier this summer when I took my daughter’s on a girls trip. We went, and we loved it. So, when I was in NYC last week on business I knew I had to go back, especially because I didn’t see the molten lava cake with ice cream on the menu whenI was there in June until I had already placed my order so I was looking forward to my next visit and it did not disappoint.

Even though this is my favorite dessert I only have it a few times a year when I find it on a menu of a new restaurant I’m trying. So keep in mind, I’m just like most other people. I enjoy good food and indulging on occasion but I try to watch my portions and adjust the rest of my daily food intake to manage my intake. I also eat high quality foods made from scratch. Instead of the HoHo’s, I go for the foods made with ingredients I can pronounce even if that sometimes means butter and sugar. Make sure you still allow yourself to eat your favorites every once in a while but aim to treat yourself with higher quality ingredients versus highly processed foods and don’t let it derail you from your healthy eating. Get right back on track and that is the best way to stay healthy while still eating the foods that give you pleasure.

What is your favorite indulgence?

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