Category Archives: Academy of Nutrition and Dietetics

FNCE 2014 in Atlanta, Georgia

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It is that time again with FNCE 2014 (Food Nutrition Conference and Expo) from the Academy of Nutrition and Dietetics.  Since this year it is in Atlanta, Georgia, I knew that I needed to come to this incredible conference!  Being a Secretary of NOBIDAN (National Organization of Blacks in Dietetics and Nutrition) – website- www.nobidan.org which is part of the Member Interest Group of the Academy of Nutrition and Dietetics (AND.  I had the chance to participated in alot of events that were associated with NOBIDAN.  This year was a historical year because the Academy of Nutrition and Dietetics has appointed their first African American President-Elect!  Dr. Evelyn Crayton, Ed, RD, LD, FAND who is also a NOBIDAN member was elected this past February 2014 and will start her term on June 1st, 2015.  I had a chance to speak with her and it was such a honor to meet with her!

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This year FNCE there were so many things going on and the speakers were excellent!  One of the speakers that I had enjoyed was Adam Keek who is a Olympic Rower and he explains about using the art of rowing with high performance.  One of the things that he explained about is his disciplines of leadership is to stay focused.  It is not easy to stay focus on a goal let alone training for the Olympics.  He explained how he was able to focus by using the Breakthrough Theory.  For the first 4-5 years you maybe in limbo but with effort time you realize that you need a break through and pretty soon what was hard to do becomes familiar.

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Another thing that Adam discussed about is Eat Well = Be Well.  When you eat well then this will result in your body, mind and spirit in becoming a healthy.  Like the old saying goes “You are what you eat!”

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The last thing that was important to me from what Adam said on the Disciplines for Leadership is finding a mentor.  That is so important to find someone who has

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I really appreciate Mr. Adam Keek speech particularly him closing out this incredible and exciting conference!  His message came at the right time!

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Next year FNCE is going to be at Nashville, TN and I can not wait what is going to happen there!  Hope to see you there!

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Kids Eat Right Month – Get Moving

running children

On this last week of August and the last subject to discuss about the Kids Eat Right Program is “Get Moving with Exercise”.  Too often I have heard from parents that their child does not like to play outside and they rather watch television or play on the computer.  The most important thing that a parent must do is to encourage their child to get up and start moving.  Lack of exercise is one of the main causes of childhood obesity and chronic diseases.  Having the whole family (that means you too Moms and Dads) exercising together will make a tremendous difference with family and future generation in living a healthy life.

Support Your Kids’ Exercise Activities:

Start being a role model for your kids by present physical activity as an important time to take care of your body and health, rather than a chore. Work out with your children by finding activities you enjoy and be active for at least 30 minutes five days a week. Remember, that adults need at least 30 minutes of physical activity a day, and children need 60 minutes. Make sure you ask your child which exercise activities they would like to do.   Also, praise, reward and encourage your kids’ physical activity with activity related equipment, games or outings.

Some exercises activity ideas are:

Go to the nearest park, swing set or jungle gym after school.

Start jumping rope with your kids or organize a neighborhood jump rope group.

When bad weather strikes, play active indoor games such a DVD and VHS exercise or dance videos and/or exercise or dance video games.

Organize your family room or living room for more exercise activity. Try kid’s yoga or dancing to music after dinner time.

Make sure you have time during the weekend for half a day of family activity each weekend, such as a family walk, bike ride, shoot hops, jump rope or tennis match.

Encourage your kids to participate in active chores such as light housework, raking leaves, sweeping the walks or cleaning the garage. Make sure you make those the chores fun to do by turning on the radio in the garage and do the chores with them.
Limit the extracurricular time your kids spend in front of a computer or TV to less than two hours daily.
Keep the television in the living room and not in  your kids’ bedrooms. This will help decrease how much television that they would watch and it also help to control what they watch.

I hope you enjoyed this first annual Kids Eat Right Month.  If you feel that you received great information this month about the Kids Eat Right program you can always read other exciting postings by clicking this link below –  www.eatright.org/kids/

So start your kids to eat and live healthy today!

Exercising with the family

 

Kids Eat Right Month – Eat Right

 

Portrait of a young couple and a child with their arms outstretched

When it comes to eating right, parents have a hard job in convincing their children that this is the right thing to do.  Kids base food on tasting good and do not want to think that the food they choose is not good for them.  What can a parent do about this ?

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Breakfast is the most important meal of the day! We have all heard about this but getting a child or teen to eat breakfast can be a big challenge.

Encourage eating breakfast daily at home or school and make it easy. Grab-and-go meals like a waffle with peanut butter, a boiled egg and fruit or homemade oatmeal bars make eating breakfast a breeze.  Warm up with a hearty bowl of oatmeal on a cool morning or hydrate with sweet chunks of fresh fruit and yogurt when it’s warm outside. With so many options on the table, you’re sure to find something that works — peanut butter on whole grain toast, fruit, eggs, yogurt or last night’s leftovers.  Create a breakfast with staying power using protein and carbohydrate combos like fruit and yogurt, whole-grain cereal with milk.

Though it may take time, helping your child and/or teen eat a nutritious breakfast today will build healthy eating habits that last a lifetime.

Boy Lunch Line

I want a cookie not a fruit for snack!  Have you heard this statement before from your child?  I think we all have.  Getting your child to eat healthy whole foods as snacks instead of the sweets may cause a tug of war with your child.  Here are some tips you can use with your child:

Offer nutrient-dense foods  for snacks that are otherwise lacking in the diet and will improve your child’s nutrient intake.  Make sure that the snack containing protein and fiber, so that the snacks are filling, sustaining and add to the quality of the diet. Offer meals and snacks at predictable times and let the family know when the kitchen is closed at other times.  This will prevent grazing with food.

Try some of these combinations as snacks.

  • Nuts, dried fruit, whole-grain pretzels and low-sugar dry cereal
  • Reduced-fat cheese and pear slices
  • Reduced sodium deli-sliced turkey breast wrapped around apple slices
  • Low-fat yogurt, fruit and nuts
  • Nuts and raisins
  • Celery sticks filled with almond butter and sprinkled with dried cranberries and chopped pistachios
  • Baked tortilla chips dipped in salsa
  • Whole-wheat tortilla with reduced-sodium turkey breast and reduced-fat cheese heated in the microwave

Start getting your child to become a smart snacker!  Get your child and teen to start eating right and live healthy!  For more information, check out the Kids Eat Right website:  www.eatright.org\kids . Next week is to start getting your child to become active with moving!!

 

 

Kids Eat Right Month – Cook Healthy

kids crossing street

Today, is the first official day of school for all of the children here in the Atlanta, Georgia area.  A lot of the schools are now making changes with the school lunch and breakfast program to a healthier ones but what about the meals that children are eating at home?  Are they healthy and nutritious? There is a way that parents can give their child a healthy meal ?

Hungry Boy at the Table

The first thing parents should do is to plan healthy meals for the week.  If you do not plan your meals than you may end up eating foods that you really should not eat.  How do you plan your meals?  First you should find out what your family likes to eat and see if you can stretch out those meals for a week or months time.  Use a calendar and document what meals would be served for breakfast, lunch and dinner.  If you are the tech-savvy kind of person then, there are plenty of computer meal planning software to assist you.  I like the free ones such as – www.choosemyplate.gov (USDA) and www.healthyeating.org (Dairy Council of California) . Preparation is the key in order to create a fast healthy meal.   After you have decided on what meals that you would like to prepare then review the items that is needed to prepare the meals.  You may want to ask yourself –  Is this dish for this meal healthy?  How can I make changes to this dish in order to make it a healthy meal?  What do we have in the pantry?  Is the foods that I have are in season? Do you have foods from all healthy food groups (milk,
fruit, vegetables, whole grains and lean meats, fish, beans and fats ( the healthy ones)) as part of you meals for the day? Once you have answered these questions then create a food shopping list.

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When you have decided what dish you would like to prepare it is important to see what substitutions you can make in order to create a healthy dish.

  • Instead of frying, why not have broil, grill, boil, sautéed, steamed or baked
  • Instead of white flour products, why not have whole grains such as buckwheat, flaxseed or oatmeal.
  • Instead of whole milk, why not have almond, coconut or rice milk that is calcium and Vitamin D Fortified.
  • Instead of Crisco, why not have olive oil, avocados, or flaxseed oil.
  • Instead of cookies, why not have fresh in season fruits, raw cut up veggies, yogurt with low-fat granola or whole grain pretzels
  • Instead of sodas, why not have water with cut up fruit for flavor and low-fat milk

Make sure you add non-starchy vegetables (broccoli, spinach, squash, zucchini to name a few) to your lunch and dinner meals in order for your family to get the fiber, vitamins and minerals that they need.  Use fresh whole fruits as snacks and/or with meals.  Do not over cook your food.  If you do this you will lose a lot of the important nutrient that you will need from the foods you eat.  Make sure you add your whole grains foods with your meals. Remember that  smaller children to eat smaller portions. Do not give your child the same portion size of food that you eat.  For further information about portion control check the website – www.choosemyplate.gov.  Also, get other family members involved with the cooking and preparation of meals.  Make this is a great teaching tool for your children!

Another thing that parents can do is start to get the family to eat at the table instead of in front of the television.  Here are some further suggestions below:

  • Set a regular family mealtime. Pick a time together.
  • Enjoy more table time, less cooking time. Make quick, simple meals (even a sandwich, fruit and milk) to give more table time together.
  • Turn off the TV. Turn on the phone answering machine. Focus mealtime on family talk.
  • Keep table talk positive. Everyone gets to talk and to listen. Sitting around a table, not side-by-side at a the counter, helps.  (Information quoted from the website: kidseatright.org)

All of these great ideas can assist you with cooking healthy meals for you family.  If you want so quick and healthy recipes, please check out Kids Eat Right website:  www.eatright.org/kids

Remember that in order to start Living Healthy  you will need to start cooking healthy meals.  So start planning your healthy meals for the week today!!  Next week I will discuss about how to Eat Right!

Family Eating An Al Fresco Meal

 

 

 

Kids Eat Right Month – Shop Smart

August is Kids Eat Right Month, a new nutrition education, information sharing and action campaign created by Kids Eat Right, an initiative of the Academy of Nutrition and Dietetics and its Foundation.

Kids Eat Right Month spotlights healthy nutrition and active lifestyles for children and families, offering simple steps to help families cook healthy, eat right and shop smart.This month will also featuring expert advice from registered dietitian nutritionists. Click the link to see more:  www.eatright.org/kids.

The kids in the South usually go back to school in August so this kick off of the Kids Eat Right Program has come at the right time!  Today we are going to focus on Shop Smart!

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It is great to go food shopping with your children because you can use the is time to teach your child how to shop for food smartly and healthy.  Here are some tips to shop smart:

  1.  Plan menus and write a shopping list that corresponds with the store aisles. Look for menu planning and recipes on your supermarket’s website. Many sites feature tools for planning and pricing meals.
  2. Shop once or twice a week.  Don’t buy on impulse!  Limit impulse buys which can save you time and the cost of gas.  Buy what you need not what you or your children want.  Always bring a shopping list and try to stick to purchasing the items from this list.
  3. If you’re taking your kids food shopping, then feed them a light nutritious snack before leaving home so they (and you) don’t get tempted by less nourishing snacks and store samples.  Try peanut butter on apple slices or yogurt with low fat granola.
  4. Compare nutrition facts on the product’s label to determine how much nutrition you’re getting for your food dollar. Review the serving size and the total number of servings in the container. If you are keeping track of your child’s blood sugar then, look at carbohydrates, including added sugar and the fiber content on the food label.
  5. Peruse the perimeter. Most foods for a health- and cost-conscious eating plan are found by shopping the supermarket’s boundary. Then, with your shopping list in tow, visit just the aisles you need to balance fresh selections. (See Aisle by Aisle Top Picks.)
  6. Choose a variety of in-season whole fresh fruits and vegetables. They’ll be most abundant, most nutritious, and least expensive. For produce not in season, frozen and canned fruits and vegetables (with little or no added salt or sugar) are a nutritious option.
  7. Start clipping coupons! Just be sure to use coupons only on foods that you need not the ones you desire.
  8. But Store Brand Products.  Private label brands are often 15 to 20 percent less expensive than their national brand counterparts while the quality of the food may match the national brand.
  9. Compare Unit Prices.  Use the “unit price” (price per pound, ounce or pint) to compare national brands with store brands, or bulk and economy-sizes with single-serve or regular-size packages. Many stores show the unit price on a shelf tag.
  10. Pay Attention at the Check-Out.  Make sure prices ring up as advertised or as indicated on the shelf label, especially for sale items. Some stores will even give you the item free if they make a mistake on the price.

Even though your child may get mad at you for not giving them the sweets, sugary food items, do not cave in!  Show them that eating healthy and nutritious food can also be very tasty too!  So start planning your food shopping today! Next week, I will talk about Cook Healthy. So get ready to start cooking healthy!!

Kid crying  in a shopping cart

 

 

National Nutrition Month 2014 – Enjoy the Taste of Eat Right with Health Concerns in Mind

On this last day of National Nutrition Month, I am going to discuss the health concerns of certain disease that diet can assist in playing a positive role to better health.  If you have a chronic condition, a carefully planned diet can make a difference. With certain diseases, what you eat may reduce symptoms. In other cases, diet can improve health. For example, eating a heart-healthy diet can help lower high blood pressure; this reduces the risk of both heart attack and stroke. Even if someone does not have high blood pressure, eating a heart-healthy diet may reduce the risk of heart disease in the future.

Click the link below of a video below to learn about how eating healthfully can prevent and manage many chronic diseases. An eating plan that keeps health concerns in mind will also incorporate your personal nutrient needs, food preferences, lifestyle and level of physical activity.

Eat Right with Health Concerns in Mind

For more information about National Nutrition Month go on to the website: http://www.eatright.org/nnm/#.UxEz-sRDuko

Whatever your lifestyle, a registered dietitian can help develop a personalized eating plan that fits your unique nutritional needs and tastes. Click here to see a Registered Dietitian from HEPSA Living Healthy.

Thank you so much for reading this blog for National Nutrition Month.  Please continue to send your comments and concern to HEPSA Living Healthy on any nutritional issues!!

From Denine Rogers, RD, LD of HEPSA Living Healthy – www.livinghealthy1.org

National Nutrition Month 2014 – Explore Your Taste of Eating Right with Diverse Foods

This week the celebrations of National Nutrition Month continues we are exploring our taste with Diverse Foods and learning the importance of these foods.  Let us learn about some of the cultural practices of diverse foods.

American Indian –  Traditional Navajos had a plant-based diet and ate meat only occasionally (eg. ceremony) .  Currently, the Northern Plain Indians have limited vegetables roots to a meat and potatoes diet instead.  

African American – consumes fewer fruits and vegetables and have less dietary fiber, calcium and potassium but on the other hand, they consume excessive amounts of fatty meats, salt and cholesterol on what is called Soul Food.

Asian Indian and Pakistani –  Traditional dishes include grains and legumes cooked with vegetables, milk products combined with vegetables or fruits and grains combined with meat, poultry, or seafood.  Beware the use in cooking with Ghee (clarified butter).

Caribbean Hispanic – staple dish is rice and beans and other starch vegetables.  Portions maybe large and fatty meats may also be used during cooking.  

Chinese American –  traditional Chinese diet is 70% complex carbohydrates, 15% from protein which is mostly plant base and 15% from fat.  Dairy products are not common and Chinese American restaurants frequently use chicken fat to braise vegetables and for added flavor. 

Mexican American –  traditional Mexican diets are typically limited in added fat while high in fruits, vegetables and fiber,  However, current Mexican American diets are often high in fat and inadequate in fruits and vegetables. 

To learn more click the video link below where you can learn about how healthy and tasty menu items from all ethnicities can be included in a healthful eating plan  based on your specific needs and tastes. A registered dietitian nutritionist can help you understand how your favorite ethnic foods can fit into a healthful eating plan.

Eat Right with Foods from All Ethnic Traditions

To learn further about on Cultural Food Practice check this link here.

For more information about National Nutrition Month go on to the website: http://www.eatright.org/nnm/#.UxEz-sRDuko

Whatever your lifestyle, a registered dietitian can help develop a personalized eating plan that fits your unique nutritional needs and tastes. Click here to see a Registered Dietitian from HEPSA Living Healthy.

See you next week when we will discuss many more ways to enjoy the taste of eating right!!

From Denine Rogers, RD, LD of HEPSA Living Healthy – www.livinghealthy1.org

National Nutrition Month 2014 – Enjoy the Taste of Eating Right with the Proper Nutritious Foods

I have been asked alot of questions from my clients about how to combine foods to get the proper nutrients that you need.  Eating a variety of foods and combining them to give the proper nutrients is the best way.  Are you fiber deficient?  Then add whole grains, non-starchy vegetables and fruits to your meals.  Need to eat lean proteins rich foods?  Then try cooking chicken with no skin, fresh water fish, pork loin and lean ground turkey. How can you increase your calcium levels? Try vit D and calcium fortified almond or rice or soy milk.  Need to to get adequate omega-3 fatty acids foods? Then eat seafood, algae and fatty fish — like salmon, bluefin tuna, sardines and herring — which are some of the best sources of omega-3 fatty acids. Substitute fish for meat a couple of times each week to get a healthy dose.  Need to increase your rich source of anthocyanins and other flavonoids foods ? Choose dark ones like blackberries, blueberries and cherries which have high rich sources of anthocyanins and other flavonoids foods.

Want to learn more on how to combine the foods that we like with those that provide the nutrients we need?  Then click the link below of a video by Registered Dietitian Nutritionist Jessica Crandall .

Enjoy the Taste of Eating Right

For more information about National Nutrition Month go on to the website: http://www.eatright.org/nnm/#.UxEz-sRDuko

Whatever your lifestyle, a registered dietitian can help develop a personalized eating plan that fits your unique nutritional needs and tastes.  Click here  to see  a Registered Dietitian from HEPSA Living Healthy.

See you next week when we will discuss many more ways to enjoy the taste of eating  right!!

From Denine Rogers, RD, LD of HEPSA Living Healthy – www.livinghealthy1.org

National Nutrition Month 2014 – Enjoy the Taste of Eat Right For Your Lifestyle

Have you ever heard from an advertisement that we have the right diet plan for you?  Did you try the diet plan and found out that it was not?  Well there is not right diet plan for everyone and there should not be.  Everyone has different food preferences and eating habits.  Therefore, it is best to have a lifestyle management eating plan than a diet plan.  Diets are temporary and it is hard to maintain a diet plan when it is based on what someone else wants you to eat.  Being on a healthy eating plan gives you chance to eat tasty healthy foods unlike eating the power shakes or frozen meals.   This eating plan allows you to find out what is the real joy of cooking and tasting healthy foods that you have personally made.

Here are some foods you will need to have as part of your healthy meal plan:

1. Make at least half your grains whole.  To eat more whole grains, substitute a whole-grain product for a refined product – such as eating whole-wheat bread instead of white bread or brown rice instead of white rice. It’s important to substitute the whole-grain product for the refined one, rather than adding the whole-grain product. (Reference: www.choosemyplate.gov )

2. Vary your veggies. Select vegetables with more potassium often, such as sweet potatoes, white potatoes, white beans, tomato products (paste, sauce, and juice), beet greens, soybeans, lima beans, spinach, lentils, and kidney beans.  (Reference: www.choosemyplate.gov )

3.  Go lean with protein. The leanest beef cuts include round steaks and roasts (eye of round, top round, bottom round, round tip), top loin, top sirloin, and chuck shoulder and arm roasts. The leanest pork choices include pork loin, tenderloin, center loin, and ham. Choose extra lean ground beef. The label should say at least “90% lean.” You may be able to find ground beef that is 93% or 95% lean.  Boneless skinless chicken breasts and turkey cutlets are the leanest poultry choices.(Reference: www.choosemyplate.gov )

What to know more tips then click the link below on the video.  You will learn that there’s no one diet that’s right for everyone and it’s important to follow a healthful eating plan that’s packed with tasty foods but keeps your unique lifestyle in mind.

Eat Right with a Healthy Lifestyle

Whatever your lifestyle, a registered dietitian can help develop a personalized eating plan that fits your unique nutritional needs and tastes.  Click here  to see  a Registered Dietitian from HEPSA Living Healthy.

For more information about National Nutrition Month go on to the website: http://www.eatright.org/nnm/#.UxEz-sRDuko

National Nutrition Month 2014 – Enjoy the Taste of Eating Right

This is a new year for National Nutrition Month theme is “Enjoy the Taste of Eating Right”.  Alot of people think that they can not eat right and enjoy the taste of food.  This is definitely not true! You can enjoy the taste of so many different food items and still eat healthy.  This month, I will give you ideas and tips on how you can enjoy the taste and flavors of foods and still eat right and be  healthy.

The Academy of Nutrition and Dietetic quotes “Consumer research confirms that taste tops nutrition as the main reason why one food is purchased over another. While social, emotional and health factors also play a role, the foods people enjoy are likely the ones they eat most. ”

This past week, I had the chance of exploring and experimenting new foods and flavors that I would not normally have as part of my daily meal plan.  Some of the foods  and dishes that I have tried were passion fruit, açai, hummus, falfel, patacón and Quinoa.  I am also learning to venture out to other dishes that are outside of that same old meals that I have been eating everyday.

It is so important to get out of your comfort zone of food and try dishes and foods from around the world. When you plan your meals for the week try to select a dishes from a different country that you have not eaten from before.

Want to eat more vegetables into your diet ? Why not try tomatillos (small green tomatoes), nopales (prickly pear cactus paddles) or napa cabbage?

Want to spice up your dishes?  Then add cilantro, turmeric or funnel.

Want to add a different alternative to a starch as part of your meal?  Why not add Cassava/Yuca, Jicama or Taro.

There are so many ways you can travel the world and eat a different meal every day.  My fellow Registered Dietitian Constance Brown- Riggs in the video below will explain how to explore all of the wonderful and nutritious foods that are available where ever you eat.

Explore New Foods and Flavors

For more information about National Nutrition Month go on to the website: http://www.eatright.org/nnm/#.UxEz-sRDuko . 

See you next week when we will discuss many more ways to enjoy the taste of eating  right!!

From Denine Rogers, RD, LD of HEPSA Living Healthy – www.livinghealthy1.org