A Special Thanks to Our Registered Dietitians!

We’ve made it halfway through the week and boy has the weather been AHHMAZING! Although today was a little bit cooler compared to the last couple days we were spoiled with, March 14th does mark the 5th year to celebrate Registered Dietitian Day! Why are RDs so special? For a number of reasons, and hopefully soon I will fulfill my goal to become one Registered Dietitians are incredibly dedicated to improving the lives of others when it comes to healthy eating and exercise. So why else are Registered Dietitians important?

Well…

RDs are great educators in the clinical setting, community, government, schools, food companies, among others.

They can teach you how to make healthier choices when it comes to cooking and shopping at the grocery store.

For those of you with diabetes, high cholesterol, high blood pressure, intolerances to specific foods, or tummy troubles, an RD can work with you to develop meal plans to accommodate your needs when it comes to eating well and exercise.

Overall, RDs are the experts when it comes to nutrition and can provide guidance to anyone who is interested in learning more about making healthy choices, and why those choices are beneficial in the long run. So remember to thank the thousands of dietitians out there and the support they have provided to millions over the years!

Get Your Plate in Shape and Celebrate National Nutrition Month!

Hola! I had an incredible day today, hope you did too! The weather was gorgeous and I luckily got to enjoy it with a day off from work It was a pretty productive day: went grocery shopping, to the gym, did some wedding planning, and now I’m writing to you! Well, March is in full swing and not only do I get to celebrate my birthday this month, but also National Nutrition Month and The Good Food Buzz’s ONE year anniversary!!! Each March, the Academy of Nutrition and Dietetics celebrates National Nutrition Month with a special theme, with this year’s being “Get Your Plate in Shape.” Remember last summer when Michelle Obama helped promote the new “My Plate” over the traditional food pyramid? Check out my post Out with the Old and In with the New – Bye Bye Food Pyramid?! to refresh your memory. 

How have your plates sized up since last June?? Hopefully you’ve been enjoying each meal and watching your portions! Here are some tips to “get your plate in shape” and still enjoy the foods you like!

1) DOWNSIZE – Want to know a secret? Try using a smaller plate/bowl and glass when you sit down to eat, and I assure you, you will eat less!

2) FOCUS – On your food of course! Try sitting down at the table instead of in front of the TV or computer so there’s no room for distractions. Fact is, multi-tasking leads to eating MORE!

3) Go SLOW – Take your time and eat slowly to help your body feel satisfied without overeating. Did you know that it takes about 20 minutes for your brain to get the message that your body is not hungry? So go slow!

MyPlate SuperTracker is an online tool that helps you understand what and how much you should eat. It’s personalized so you’re able to track your foods and exercise. Try it out!

The Academy of Nutrition and Dietetics has more information at eatright.org so show your support and celebrate National Nutrition Month!

Peanut Butter Jammies!

Happy Saturday to you! Hope your weekend is going well so far. I decided to make something yummy today, and had to keep in mind that I gave up chocolate for Lent It has been hard the last 3 days without chocolate, but I’m going to do it! So I thought, well, if I can’t have chocolate then I’m going to have peanut butter instead….another one of my favorites. The final product is what I named Peanut Butter Jammies and the ingredient list is pretty tiny, I had everything in house. These little cookies are perfect and the thumbprint of jelly is a sweet touch. They really taste like a PB and J sandwich!

Peanut Butter Jammies

• 3/4 cup sugar (substitute Splenda, if desired)
• 1/4 cup light brown sugar
• 1 cup peanut butter
• 1 egg
• 1/2 tsp vanilla extract
• Raspberry jelly

1. Preheat oven to 375. Combine all ingredients, except the jelly, in a large bowl and mix until smooth.
2. Roll mixture into small 1 inch balls and place on a non-stick baking sheet about 2 inches apart.
3. Using your thumb, make a thumbprint in the center of the dough. Bake for 10-12 minutes, until golden brown.
4. Cool your cookies then fill each thumbprint with raspberry jelly.

Enjoy and have a fabulous weekend!

FDA in Favor of New Diet Drug?!

Hello, hello! Hope everyone had a wonderful day, this week is sure flying…for me anyway! So, I was online looking over today’s news topics and came across a Wall Street Journal article that really had me intrigued. Would you believe it if I told you that the Food and Drug Administration will potentially approve a new prescription weight loss drug, called Qnexa, for the first time in over a decade? It’s amazing to think that those struggling with weight loss could be in for a treat, and the pharmaceutical industry could be in for an even bigger treat worth millions and billions. But I keep in mind that there have been other prescription weight loss attempts before. Most recent was Meridia, which was taken off the market in 2010 after concerns about heart attacks and stroke.

Qnexa came about from a small California firm called Vivus Inc., and just yesterday a panel of  medical experts agreed that the benefits of this potential new market drug outweigh the dangerous risks. The final result? A 20-2 favorable vote recommending that the FDA approve the drug for sale. When it comes to the final decision, the FDA does tend to hear out the panel’s advice, but ultimately will do its own review and make the final decision. In the case of Qnexa,  we should hear from the FDA by April 17th.

Will the FDA say yay or nay? I guess we will have to wait and see what happens in about a month and a half.

To read the Wall Street Journal, click here! http://online.wsj.com/article/SB10001424052970203960804577239642544675320.html

February is In Full Swing so Keep Your Heart Healthy!

February is not only for good ol’ Punxsutawny Phil and Valentine’s Day, and hopefully you have been celebrating your wonderful heart on behalf of American Heart Month!!  Believe it or not, building and sticking with a “heart-healthy” diet starts at the grocery store, but more often than not, we don’t always take the time to consider how “heart healthy” our shopping carts are.  A recent survey done by Welch’s found that two-thirds of Americans recognize that red wine, salmon, oatmeal, and olive oil are heart-healthy foods, however, only a fraction of these consumers buy these foods on a monthly basis. Overall, there is a significant gap between our awareness of the heart health benefits of common foods and purchasing habits. At the same time, your genes also affect your health, and according to the same survey done by Welch’s, 56% recognize the importance of family medical history. 

So what leads to an increased risk for heart complications? A number of things! Sodium intake, lack of exercise, poor eating habits, smoking, and increased blood pressure are the major risk factors. Be smart and take care of your heart with these helpful tips!

• Make the time and be active!
  We all feel overworked and on the go all the time, heck there are nights I just want to come home after work and sit on my butt and do nothing! However, physicial activity IS important and we must remember that. Walking is one of the best ways to get started. It’s easy, chnically requires no equipment, and it works!  Most of us can expect to cover 2 miles or more in a thirty minute block of time. If thirty minutes seems like an impossible goal, start with less. I work in a hospital so I’m on my feet all day long. I’ve been wearing a pedometer and in one day I walk just about 10,000 steps, which evens out to be 5 miles!  It’s crazy how those steps add up and you don’t even know it!

To increase physical activity try:

1. Parking farther away from your destination.
2. Taking short, brisk walks throughout the workday, in 10-minute chunks of time. After dinner, bring your dog or family along for a walk around the neighborhood.
3. Riding your bike or walking to work, if you’re close enough

• What Can You Do to Eat Better?

Healthy eating requires planning, especially in the grocery store. Have a grocery list and make a “menu” for the week so that you can save money and buy great foods to prepare! The American Heart Association recommends that we eat a wide variety of nutritious foods daily from each of the basic food groups. We all know it, but to get the nutrients we need, choose foods like vegetables, fruits, fiber-rich whole-grain breads and cereals and fat-free or low-fat dairy products most often. Here are some great heart-healthy recipes and nutrition information.

Track what you eat!
For a few days, try keeping a journal or use an online food tracker. The IPhone even has an app now!! This habit helps you see what your actually eating and where you need to improve your choices. 
 

Eat vegetables and fruits. They are are high in vitamins, minerals and fiber — and they’re low in calories. Eating a variety of deeply colored fruits and vegetables may help you control your weight and your blood pressure.

Eat unrefined fiber-rich whole-grain foods. A diet rich in fiber can help promote weight loss because fiber keeps you feeling fuller longer so you eat less. It can also help lower your blood cholesterol.

Try fish. I’ve heard so many times from people “I don’t like fish.” For those of you who haven’t given it a try, think twice! Research shows that eating 2 3.5 oz servings of oily fish containing omega-3 fatty acids (salmon, trout) a week may help lower your risk of heart disease.

Cut back on saturated and trans fats, cholesterol and added sugars. Cut down on foods containing partially hydrogenated vegetable oils to reduce trans fat in your diet. Aim to eat less than 300 milligrams of cholesterol each day. Choose and prepare foods with little or no salt. Aim to eat less than 1500 mg or less of sodium per day. Also, limiting sugary drinks to no more than 36 oz per week is a great way to reduce added sugars in your diet.

Savor new flavors! It may take some time to learn to enjoy a heart-healthy diet, but those who make the switch can find plenty of nutritious choices that are pretty tasty. Although you may crave that greasy fried food, just remember there are ways to make things healthier but taste the same.

Have a happy and heart healthy February everyone!

Check out http://www.welchs.com/rewardyourheart/index.html and see how heart healthy you are! Also if you’re in the seacoast New Hampshire area, check out Wentworth Douglass Hospital in Dover, NH because they are providing a free heart check up and screening! Visit http://www.wdhospital.com/ for more information and to register if you’re interested!

Score Big with a Healthier Super Bowl Sunday!

Happy Super Bowl Sunday everyone! As we gear up and huddle around the TV for the big game vs the Giants, you probably have the nachos, wings, beers, and chips and dip ready to go, but remember there are great ideas that are a healthier alternative for your waistline too! People in the United States will eat nearly 1 billion chicken wings, 11 million beers, 8 million pounds of chips, 4 million pounds of pretzels, 4 million pounds of popcorn and about 3 million pounds of nuts on game day, says the National Chicken Council and Snack Food Association. WOWZA! If you’re one of those who plans to indulge on game day, get your game face on and take these tips into consideration:

• Cut back on foods that are high in fat a few days beforehand (hopefully you did), and a few days after
• Try yogurt-based or bean dips and salsa, instead of dips using sour cream and cream cheese
• Choose whole grain because it’s always the healthier alternative! Think of whole-grain crackers and pita chips
• Wait at least 20 minutes after you eat before getting a second helping
• Although staying away from sodas and alcohol is the better choice all together, if it’s difficult try to at least limit your intake

OK, now here are some quick fixes to your Super Bowl snack table!

White Bean Dip

Mashing the white beans will create the same creamy consistency as sour cream–based dips, but with half the fat and calories and more fiber and protein!!

• 1 can of cannellini beans, rinsed and drained
• 2 TBSP olive oil
• 4 garlic cloves, thinly sliced
• Salt and pepper, to taste

1) Place cannellini beans in bowl, and mash with fork; set aside.

2) Heat olive oil in a small pan over medium heat. Add garlic and sautee until brown.

3) Pour hot oil over beans and stir. Add salt and pepper to taste.

Tiny Tenders with Homemade Honey Mustard

Baking instead of frying these chicken tenders not only keeps them low-fat, but will fake out your guests thinking they were fried. The seasoning and bread crumbs are a bonus when it comes to texture. I made these once before and they were so yummy!!

• Cooking spray
• 1/2 cup all-purpose flour
• 2 eggs, beaten
• 1 tsp Cajun seasoning
• 1 tsp garlic powder
• 1 tsp each salt and pepper
• 1/2 cup bread crumbs
• 1/2 cup quick-cook oats
• 2 lbs skinless boneless chicken breasts, cut into 2-inch strips

Homemade Honey Mustard

MIX WELL:

• 1/4 cup Dijon mustard
• 1/4 cup honey

1. Preheat oven to 400 and coat a large baking sheet with cooking spray.

2. In a shallow dish, combine flour, salt and pepper. In another shallow dish, combine ALL other dry ingredients and mix well. Have one last dish for your egg wash.

3. Dip chicken into flour mixture, and turn to coat both sides; shake off any excess. Transfer chicken to egg wash, turn to coat both sides. Transfer to the breadcrumb-oat mixture, and again turn chicken to coat. Place chicken on prepared baking sheet, and spray tops of strips with cooking spray.

4. Bake 25 minutes, until chicken is cooked through and crust is browned.

Pair with your homemade honey mustard sauce and YUMMMM!

HERE WE GO PATSSSSS!!!!!

Cranberry Chocolate Oat Bars, YUM!

Happy Sunday Funday! Hope you’re watching the Pats take on the Ravens with a trip to the Superbowl on the line…Let’s go PATS!!!! Luckily, we’re playing today and not during yesterday’s snowfall!

Today, I thought I’d share a cookie bar recipe that was pretty yummy and has “winter treat” written all over! My Cranberry Chocolate Oat Bars are full of antioxidants from dark chocolate morsels and dried cranberries, and are a healthier alternative to regular chocolate chip or oatmeal, ladies and gentlemen! They take about 40 minutes total to make so give em’ a shot today!

Cranberry Chocolate Oat Bars - makes 2 dozen bars

• 1 stick of butter, melted
• 1 1/3 cups of light brown sugar
• 1 1/3 cups all-purpose flour
• 1/2 cup rolled oats
• 2 eggs
• 1/2 tsp baking powder
• 1 cup coconut
• 1/2 cup dried cranberries
• 1/2 cup dark chocolate morsels

1.  Preheat the oven to 375. Grease a 8×12 in pan with PAM.

2.  Mix butter, 1/3 cup suagr, 1 cup flour, and oats together to creat a dough. Once the consistency is right, press the dough into a rectangular shape onto the pan. (Make sure there are no breaks in the dough)

3.  In another bowl, beat the eggs and remaining sugar until light and fluffy.

4.  Lastly, fold the remaining flour, baking powder, coconut, cranberries, and chocolate into the egg mixture. Once the mixture is a smooth thick consistency, spread over the dough laid out on the pan.

Bake for 20 minutes until golden brown.

 

 

 

Warm Up with Bikram Yoga!

Brrrr, it was a cold one today and snow is on the way….booooo! I liked the no snow even though it’s winter mentality we had going on for some time, but I guess we had to give in at some point. So I know this has nothing to do with food, but I have to share. For the last couple weeks, I’ve actually tried a new yoga class in North Andover and it’s kept me pretty warm….about 102 degrees warm! For those of you who are not familiar, Bikram Yoga is a series of 26 postures and 2 breathing exercises done in a specific order and in a high heat room. The series of poses are designed to help heal problems of stress, overeating, bad posture, and aggressive lifestyles, and are done in a specific order to synergistically bring your body into optimal balance.  At first I was skeptical when a friend asked me to go, and jokingly said I’ll probably pass out! Yet, overall I was really happy with my first experience and although it was pretty intense, I came home feeling AMAZING. Plus, the number of calories I burned in the 90 minute session was probably insane 

I had no idea that yoga is a 5,000 year old science and it is considered one of the best ways to improve the body and mind. The health benefits are endless, but overall include relief of back pain, spinal strength and flexibility, maximum expansion of the lungs to increase oxygen intake, improvement in digestion, a strengthened immune system, improvement in flexibility of hip and shoulder joints, a strengthened core and major muscle groups. 

Whether you’re a beginner or an expert, if you’re a yogi and want to take your experience a bit further, try Bikram! You will concentrate so much on your balance and posture that you won’t even realize how hot it is…I swear! If you’re in the area, visit Bikram Yoga Merrimack Valley in North Andover http://www.bikramyogamv.com/

The Good Food Buzz is Back in Action for 2012!

Well hello there, I’ve missed you!  The Good Food Buzz is back in action for 2012 and it’s going to be a fantastic year! Since we’re already 2 weeks into the new year, I wanted to share some New Years’ Resolutions and hear some of yours’ as well. Whether it’s trying to eat healthier, shed some of those holiday pounds, or get back to the gym, did you know that less than half of us who have these popular goals stick with them for a max of only 6 months of the year?  So here are a few forgotten healthy resolutions to consider for 2012 that may actually help with the popular ones overall!

1) Get more SLEEP! We tend to be sleep deprived and the Centers for Disease Control even found that about 30% of adults sleep six or fewer hours each night. According to the CDC, our target number should be between seven and nine hours a night. Rest up!

 2) Take a vacation! Recently, Expedia.com’s 2011 Vacation Deprivation Study demonstrated that the average American has three unused vacation days at the end of the year. Even more, the U.S. actually ranked as one of the most vacation deprived countries! 

3) Kick your soda cravings…and this includes diet soda! We all know that soda can lead to health issues, but don’t forget about soda’s diet calorie-free counterpart. In 2011, two studies suggested that diet soda may also be associated with a wider mid-line, and that aspartame (the common artificial flavor that’s added to make diet soda sweet) raises blood sugar and can ultimately lead to diabetes. Check out The Huffington Post to learn more! Of course good old water is your best bet, but if you will miss the carbonation and sweet taste, try something new like flavored seltzer water and a splash of juice.

4) Do something for YOU! Get a manicure, take a walk, buy something new, or just do something because you want to. Most of all don’t feel guilty and in fact, give whatever it is you want the same priority as you would for another important commitment at work or home.

So here’s to a happy and healthy 2012! It’s nice to be back  

2012 is almost here!

Hello to the Good Food Buzz fans and Merry Christmas to each and every one of you! It’s been a while, I know, but 2012 is right around the corner and The Good Food Buzz posts will be back in action soon, I promise Until then, happy holidays and talk to you in the new year!