Sunday, January 6, 2013

January 6,
National Bean Day

The nutrition information provided below is based on 1/2 cup cooked beans, prepared from dry beans. No salt has been added, therefore sodium levels are insignificant. Beans contain no cholesterol and a small amount of fat. Beans are a great source of fiber, high in potassium and contain many of the B vitamins. Beans also provide between 7% to 18% of one's daily iron needs.

All About Beans

The US Dry Bean Council (USDBC) is a private trade association comprised of leaders in the bean industry with the common goal of promoting the U.S. edible bean trade, both in the United States and abroad, and educating U.S. consumers about the benefits of beans. The USDBC gives a voice to the bean industry and provides information to consumers, health professionals, buyers, suppliers and the media about the good taste, nutritional value and versatility of beans.

The USDBC also is a resource for information on U.S. exporters, overseas importers, U.S. dry bean classes, trade policy issues and the role of U.S.-grown beans in international food-aid efforts. USDBC also publishes foreign language newsletters and other publications designed to help overseas importers, packagers and canners better understand and maintain contact with the U.S. dry bean exporting trade.

As part of USDBC’s mission, the organization collaborates with public health organizations, research centers, universities, and the entire supply chain, from seed suppliers to farmers, processors, wholesalers, distributors and transporters.

While the USDBC is privately funded, its representatives work closely with the U.S. Department of Agriculture (USDA) in overseas markets, and often co-sponsors activities with the U.S. Government. These activities include hosting trade missions from foreign countries to visit U.S. production and processing facilities, participating in trade shows worldwide, coordinating trade missions of U.S. exporters and growers to visit overseas markets and producing education

The USDBC is headquartered in Washington, D.C., with a marketing office in Pierre, South Dakota. In addition, USDBC representatives around the world facilitate activities and dialog between U.S. and overseas trade.


Benefits
Unlike meat-based proteins, beans are naturally low in fat and are a cholesterol-free source of protein. Research shows that a diet including beans may reduce your risk of heart disease.

A nutrient-rich food, beans contain protein, complex carbohydrates, fiber, antioxidants, and important vitamins and minerals, such as folate, B-Vitamins, manganese, potassium and iron.

Folate, a vitamin very important for pregnant women and their unborn babies, is found in beans. During pregnancy, women need more folate. Expectant mothers who consume enough of the right nutrients can help reduce the risk of birth defects.

Beans are especially important for people with certain food allergies and intolerances. For example, some people can’t tolerate gluten, a natural protein present in wheat, barley and rye. Because beans don’t contain gluten, or major allergens found in various grains, substituting beans can help provide the fiber and other nutrients that people on restricted diets may be missing. Beans come in a variety of convenient forms (such as canned beans, bean flours and dehydrated beans) that can be used in place of allergenic and gluten-containing ingredients.

Bean Recipes
Black Bean Soup Garnished with
Green Onions

Black Bean Soup Garnished with Green Onions and
Reduced-fat Sour Cream Served in a Sourdough Roll






Wednesday, January 2, 2013

Academy of Nutrition and Dietetics Press Release:
Make 2013 the Year You Achieve Weight Control Success

FOR RELEASE JANUARY 2, 2013 

Media contact: Ryan O’Malley, Allison MacMunn 
800/877-1600, ext. 4769, 4802 
media@eatright.org 



CHICAGO – Millions of Americans resolve to lose weight and eat healthfully at the beginning of each year, but resolutions are notoriously broken. Registered dietitians—the food and nutrition experts—weigh in on why resolutions fail and how to best set yourself up for success in 2013. 


“It may be tempting to focus on losing weight fast, leading many to turn to dangerous fads diets and crash diets,” said registered dietitian and Academy of Nutrition and Dietetics spokesperson Angela Ginn. “However, research shows that slow, healthy weight loss is more likely to last than dramatic weight changes.” 


While you should consult a physician before adopting an exercise plan, primary care physicians identify nutrition experts such as registered dietitians as the most qualified providers to care for obese patients, according to a recent study from Johns Hopkins Bloomberg School of Public Health. 

“Forget about fad diets and work with a registered dietitian to get back to the basics with realistic and personal goals for eating smarter and moving more.”



Be realistic. Be specific. 

“Expecting to hit the gym for 4 hours every day or to stick to a super restrictive fad diet is overwhelming for your body, mind and schedule,” Ginn said. “Instead, choose smaller, healthy changes you can stick to over the long term, such as taking a walk during your lunch break or adding more fruits and vegetables to your plate each meal.”

“One large goal can seem overwhelming, so set yourself up for success with realistic goals, and divide large, vague goals into smaller, more specific goals,” she said.

For instance, rather than saying I will eat better, break this into specific goals like I will eat one more piece of fruit per day and I will choose whole grains more often.



“Goals should be challenging but also reachable,” Ginn said. “Consult a registered dietitian to build a plan with goals that works for your unique nutritional needs and fits with your lifestyle.” 

Also, make sure the goals you set are measurable so you can track your progress, Ginn recommends. For instance, choose goals so as “How much?” or “How many?” so you can easily review and track your progress, as well as reward yourself. These smaller goals will help keep you from getting discouraged because you can see results more quickly.”

Build a support network.

Enlist family and friends to try new healthy recipes with you or to be your workout buddy. Having a support network can help you focus on positive results rather than temptations, and motivate you to stick with your plan.
“A registered dietitian can also help you track your progress towards your health goals and give you encouragement and solutions along the way,” Ginn said. “It’s always a good idea to have a food and nutrition expert on your side!” 

Learn more about healthy weight loss by visiting www.eatright.org/healthyweight or watch the video What a Registered Dietitian Can Do for You




The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy. To locate a registered dietitian in your area, visit the Academy of Nutrition and Dietetics at www.eatright.org.

Monday, December 31, 2012

December 31, 2012 Celebrating One Year of Living Smoke-free

Today is my one year anniversary of living smoke-free. After 45 years of smoking, on December 31, 2011 I quit smoking cigarettes. The decision was easier than I expected. I just got out of the hospital for facial bacterial cellulitis. My face was swollen, my eyes forced closed, and when I tried to speak it was hard to understand me as I wiped away the drool of saliva - all from an infection in my mouth – all related to years of smoking. 



The infection would eventually clear up, but I was left with having all my upper teeth and most of my bottom teeth removed. I never saw myself as vain, but I was horrified at the woman staring back at me in the mirror. I love to laugh and smile. It took over 6 months for dentures to be prepared so I could smile again.

For the young who believe, you have all the time in the world to quit; time passes quickly and some damage cannot be undone. For the older people who believe it is too late; unless you are a fortune teller you have no idea what the future holds.


This year I saved $6,055.50.
This year I earned 70.1 days.
This year I had 1,614,800 Smoke-Free Breaths.
This year I spent quality time with my son, family and friends.
This year I started a garden.
This year I began a photography program.
This year I took the time to enjoy the taste of foods and breathe fresh air.

Thank you Quit for Life Program https://www.webcoach.net/






Saturday, December 29, 2012

United Nations Declares 2013
International Year of Quinoa

The year 2013 has been declared "The International Year of the Quinoa" (IYQ), by the United Nations General Assembly in December 2011.

“Quinoa is considered to be the organic food of the future and holds great potential in efforts to eradicate poverty worldwide and provide global food security and nutrition.” The United Nations, in connection with the presentation of the International Year of Quinoa created a multi-media exhibit. Events throughout the year relating to the International Year of Quinoa will be headed by the Food and Agricultural Organization (FAO), in collaboration with NGOs, indigenous peoples' organizations and, the Governments from the Andean region.



The objective of the IYQ Plan is to focus world attention on the role quinoa´s biodiversity and nutritional value plays, in providing food security and nutrition, the eradication of poverty in support of the achievement of the internationally agreed development goals, including the Millennium Development Goals. 


Quinoa is a grain-like crop grown primarily for its edible seeds. It is a pseudo-cereal rather than a true cereal, or grain. Quinoa originated over 3,000 years ago in the Andean region of Ecuador, Bolivia, Colombia and Peru. 



Quinoa Nutritional Information


Quinoa is high in protein, a good source of dietary fiber and phosphorus and is high in magnesium and iron. Quinoa is also gluten-free.


Preparation.
Quinoa has a natural bitter-tasting coating called saponins. Most quinoa sold commercially has been processed to remove this coating. However, the directions may require additional rinsing before cooking.

Quinoa can be added to a wide variety of dishes and substituted in recipes using rice or couscous. Quinoa flour can be used in wheat-free and gluten-free baking. To enhance the flavor, stock can be exchanged for water during cooking. Quinoa also can provide a nutritious breakfast with the addition of honey, nuts or fruits.


Quinoa Stuffed Acorn Squash

Recipe Card


References
United Nations, International Year of the Quinoa (IYQ-2013)  
Facebook, International Year of Quinoa 
Twitter, International Year of Quinoa  






Friday, December 14, 2012

Best Choices at the Vending Machine

Vending machines have a history of containing foods high in sugar, calories and fats. With the desire to choose healthier alternatives, new foods are being added to vending machines.


More information can be found at Kids Eat Right

Wednesday, November 28, 2012

November 28, National French Toast Day
Featuring Raisin Bread French Toast
and Low Cholesterol Variations

Each French Toast Recipe contains variations substituting soy milk for skim milk; and egg substitute for the egg.

Raisin Bread French Toast
with Banana, Crunchy Peanut Butter,
and Gingersnap
Ingredients for One Serving
1 slices Raisin Bread
2 Tbsp Milk, Skim or Soy Milk
1/2 Egg or 2 Tbsp Egg Substitute
1/2 Banana
1 teaspoon Peanut Butter, crunchy
1/2 Gingersnap Cookie, crushed

Variation: Substitute Soy Milk for Skim Milk; and Egg Substitute for Egg 

Nutrition Information


Raisin Bread French Toast
with Berries Topped with
Crushed Gingersnap Cookie
Ingredients for One Serving
1 slices Raisin Bread
2 Tbsp Milk, Skim or Soy Milk
1/2 Egg or 2 Tbsp Egg Substitute
1/3 cup Berries
1/2 Gingersnap Cookie, crushed
 Variation: Substitute Soy Milk for Skim Milk; and Egg Substitute for Egg

Nutrition Information

Thursday, November 22, 2012

November 22, 2012
Comfort Soups for Thanksgiving

A comfort food can be a warm bowl of soup surrounded by loved ones
 on Thanksgiving Day.  - Sandra Frank, EdD, RD, LDN

Split Pea Soup with Reduced-fat Sour Cream 
and Basil in a Winter Squash Bowl
Canon EOS T3i; focal point: f/4; exposure time: 1/25 sec;
ISO 3200; focal length 47 mm; artificial light with diffuser; 
nutrition:139 kcal; 5 g Fiber

Vegetable Soup served in a Pumpkin Bowl
Canon EOS T3i; focal point: f/3.5; exposure time: 1/30 sec;
ISO 3200; focal length 21 mm; artificial light with diffuser; 
nutrition:106 kcal; 5 g Fiber

Visit Dietitians Online Blog for a Thanksgiving Day Special Edition

May your Thanksgiving be filled with special moments,
and the love of family and friends.
warm wishes, Sandra and Jake Frank

Thanksgiving Song
by Mary Chapin Carpenter

Dietitian Blog List