Musings on Food

November 28th, 2023

I'm still here, just not writing very often am I? 

A client of mine shared an interesting challenge, one that will formally conclude this year. It's put on by NC Public Health and NC State, the Holiday Challenge to "Maintain, Not Gain." It struck me as a really practical, perhaps slightly novel, way to look at food and nutrition during this holiday season. It shifts the fear of holiday weight gain towards a place of neutrality, where we know we'll partake in some holiday treats, but perhaps don't need to stress about it. We all need to frame things for our own mindset of course, so this slogan is one more tool for the kit. Use the tools that work for you!

May 2nd, 2023

One of my many favorite topics is smoothies. People regularly ask me how to make a healthy smoothie, and as you might guess, my answer varies. The first thing I always ask is what the end goal is with said smoothie. If the goal is to refresh, a light and simple fruit slushie might be the answer. If the goal is meal replacement, then it's important to include fat and protein along with fruit and/or veggies. This will not only keep you satiated until your next snack or meal, but it also aids in nutrient delivery. For example, the lutein contained in leafy greens like kale dissolves in fat, but not in water. This means that something like dairy or coconut milk will play well in your next green smoothie. Use a tropical fruit along with that coconut milk and kale and you have a delicious tropical green smoothie (you can even add some chia here). Perfect for anyone on the go, or who just wants to shake things up!

January 18th, 2023

Happy new year! A moment of solidarity for all those who cook for their families. I recently made a tally of all the meals I might cook any given night at home, which is about 30. I enjoy cooking, my little ones have adventurous palates, and we even offer a lot of meals de-contructed. Yet we still get the old "I don't want any of this food" on a weekly basis, along with the little bodies that seem to magnetically repel from their seats at the table. Yet somehow we make it through and even the lonely plain baked potato last night ended up half-eaten (yes, that was a victory). There is no single set of instructions for feeding children, so just hang in there, and if things get too crazy ask an RD for help with an in-depth, personalized approach. 

December 22nd, 2022

This month I completed an intense bit of continuing education, on adult and pediatric weight management. While I'm quite pleased to work in the realm where we focus on lifestyle and diet and how those might be modified,  it's also wonderful to refresh on other, more intensive actions that one might take. As RDNs we love to talk about taking a personalized approach, and should be prepared to discuss all the available options for weight management. The lifestyle and dietary changes we might discuss are always step one, but we are also ready to discuss any next steps and their pros/cons so clients can be well-informed and ready for whatever lies ahead. 

August 18th, 2022

Fell down something of a rabbit hole this morning, doing some reading on BMI and obesity and how we approach these issues. Whenever someone comes to me out of concern for BMI, the first thing we talk about is how this is just one indicator for health, and a fraught one at that. We may look at the individual and decide that body composition is actually fine (muscle mass is not accurately reflected in BMI, for example), or decide that there is a need for further investigation. I often say that BMI is just one tool in the toolbag, and we don't dwell on it by itself. What we do is to go back to the basics and look at the foundations of one's health. This is how we can spend over an hour at an initial appointment, going over all the things that can influence weight both directly and indirectly. We take a holistic view and address issues individually. The idea is that small changes add up to better health, and that weight will follow. Not all bodies will look the same or fit easily in categories, and that's perfectly okay.  

August 4th, 2022

It's been a doozy of a summer. Hard to know where to begin. For now, I'll share some good news from our neighboring county, who's shaking things up with their school foodservice. Details are a bit sparse, but it sounds like good things are happening. 

https://abc11.com/durham-public-schools-lunch-menu-school-home-cooking/12079532/

April 29th, 2022

Is it just me, or does it feel like more than our clocks spring forward this time of year? When the sun is up and weather is fair, there are countless ways to spend time outdoors in the afternoon, or join in all the festivities that seem to happen in the springtime (especially if you have little ones). As exciting as this can be, it can also make evening meals a challenge (or more of a challenge than usual). I'll confess that I'm confronting this myself, trying to strike the right balance with meals that can be prepped in advance or ones that just come together really quickly. Inspiration doesn't always flow freely, so this is when I grab an old favorite cookbook (or two), and a new magazine that I don't usually read. I'll jot down an idea or two for the upcoming week and work that into my meal plan and shopping list. Planning helps so much!

March 21st, 2022

Last week I was lucky enough to address a wonderful group of seniors here in Orange County. We talked about the MIND Diet, and a number of questions came up around the consumption of seafood. There are always some concerns about safe seafood, so I've shared a link below for one of my favorite educational resources. We're really fortunate to have fresh fish coming from our nearby coast, and a lot of it is classified as "best choice", along with farther-inland varieties like catfish and trout. We're also approaching mid-Atlantic crab season now :)

https://www.seafoodwatch.org/recommendations/search?query=%3Abuy%3BGreen%3Acountry%3BUnited%20States

February 3rd, 2022

Been a little busy taking on more clients, which I really love. Meeting new people and connecting over food is just awesome. I've also begun recording cooking demos for another practice, Well Balanced Nutrition, which is a fun mix of something I used to do, but in a new chapter of my life, and in and new setting (home). 

For my thoughts this week, we have plant-forward nutrition. This is not just a personal passion, but something that has been slowly gaining traction in the larger public for some years now. It is something of a middle-ground between the traditional center-of-the-plate, meat-at-every-meal lifestyle and the nothing-but-plants lifestyle. If you're firmly in the latter, I am not here to talk you out of it. Some individuals have needs that are met by a plant-based diet and they are both healthier and happier for it. As for the omnivores and flexitarians however, many of us have come to recognize the benefits of reducing our dependence on animal products. Raising animals for food does have a significant impact on the environment, and the larger the animal, the larger the impact (CO2 emissions, water usage, waste, etc.). Meat also costs more than most plants. If you've developed a taste for grass-fed or organic, or take an interest in animal welfare or sustainable practices, the price is generally higher. Finally, reducing our meat consumption makes more room on the plate for fruits and vegetables-more room for a variety of food that brings in vitamins, minerals, fiber and water. It also brings more color and other flavors to the plate. 

I'll share a link here to someone who outlines plant-based and plant-forward pretty well. Enjoy!

https://www.nationalpeanutboard.org/news/plant-forward-vs-plant-based-whats-difference.htm

October 6th, 2021

Increasingly, I see or hear references to TikTok and think wow, are they serious? This time it's using lettuce water to promote better sleep. Fortunately, this trend isn't a dangerous one, just not really effective. I'll share the link here, and as the author points out, there are some critical points to the research worth noting. One is that this was a preliminary study, making it too early to draw any conclusions. The second is that mice were studied, not humans, and that the mice were already sedated. Finally, romaine extract was given to the mice, which is far more potent than any brew made at home with a few leaves of lettuce. Given these points, this particular study is better regarded as a contribution to research and certainly not as a guide to getting better sleep. As the RD here mentions, other lifestyle and nutrition modifications are far more efficacious in promoting better sleep. If you're trying to get better sleep, we can discuss which approaches may be best for you!

https://www.today.com/health/can-lettuce-water-actually-help-you-sleep-t223397

September 20th, 2021

Wow, it's been a minute since I've been here. Inspiration today comes thanks to a podcast featuring behavior scientist BJ Fogg (https://coachingforleaders.com/podcast/change-your-behavior-bj-fogg). The episode focuses on creating habits, and includes a great analogy that likens our personal habits to a garden. We cultivate this garden, with some plants intentional and others not, with some that we keep forever, and others that are seasonal. One important piece of advice here is to not plant anything that you don't like. It may seem obvious, but try carrying this advice over to the realm of your health and wellness, nutrition in particular. Have you ever tried to form a habit with a particular food, especially one that you're not fond of? As a mentor of mine would say, "You don't like kale? Don't eat it!" or "You don't like quinoa? Don't eat it!" She doesn't mince words, and she is absolutely correct. If you're trying to improve your diet and/or health and considering a new habit, know that there are a lot of options out there, and that this new habit doesn't have to look the same as someone else's. You can find the foods, activities, exercises, etc. that appeal to your own personal desires, fitting nicely into your own "garden" of habits. 

May 7th, 2021

How about a moment to better describe where I'm coming from in terms of food and dietetics, and where I find myself at the moment.  While I do not miss the lifestyle of a chef or cook, I am still obsessed with good food and how food can impact our lives. 

Not too long ago I watched the TV series The Good Place and was struck by one particular moment in which it was revealed that no one was actually making it to "the good place" when they died. Each and every decision in one's life was linked to a larger series of events in which terrible things were happening. Even choosing an attractive piece of fruit at the store could mean contributing to greenhouse gas emissions via global shipping routes or farm worker abuse. I mention this not to say that we should obsess over each and every food decision we make, but rather take small steps and do the best we can with the resources that we have. What does that mean for me at this very moment? I'm building up my stash of local strawberries, for both fresh and frozen treats. They're gorgeous and sweet, travel short distances in reusable buckets, and help to support our local economy. Sure, there may be something less than perfect in the process (hopefully not enough to keep me out of "the good place"), but all in all it's a pretty good deal. I'll be certain to share more of these "small steps" as we go along.   

April 12th, 2021

We have a disc playing in our family's car, a lot recently, that sings cheerfully "it's springtime, it's springtime..." It's stuck in my head now, and is a cheerful reminder that we're past the cold, dreary winter and onto better times. That applies in more ways than one with vaccines available now and the world looking a little more normal.  There is something however that I've realized in this moment of positivity, that it's time to evaluate our personal health. The pandemic has brought so many changes to our lives, particularly in terms of physical and mental health, and even this superhuman chef-turned-RD has not been immune. This lovely spring season is a great time to pause, reflect and either contemplate or take action on positive changes. Enlist help from friends, family, or a professional <wink, wink> and make this a better year!   

February 5th, 2021

How about a little self-care for this cold and rainy Friday? Inspiration comes in many forms, this time from my kindergartner who is suddenly quite concerned about caring for his eyes, in the hopes of never needing glasses. I'm thrilled with his new-found interest in carrots and Vitamin A, and while we continue to talk about the many benefits of ALL fruits and veggies, this continues to be a point of focus. Raising a kid who regularly reminds me that he only likes vegetables pureed into soup has been one of the great challenges of my life.  However he has come into this nutrition information now, I am quite grateful. He is correct, that a medium carrot provides ample Vitamin A, more than 200% of the reccommended daily allowance (RDA). You may hear of this as beta carotene, which the body converts to Vitamin A. Notably, a medium carrot also provides 5% of the RDA for potassium and Vitamin B-6, 8% of the RDA for fiber, and 10% of the RDA for Vitamin C. Let's also not forget that carrots are 88% water, an important and easy-to-overlook nutrient. As for other good sources of Vitamin A, sweet potatoes, spinach, cantaloupe, sweet peppers, broccoli and mangoes all rank highly in the produce category. So, be sure to eat all kinds of fruits and vegetables along with your other favorite foods, and include those  sweet, crunchy, carrots when you can! Look for them by the bunch, with the tops on, for the best flavor. 

Sources: 

https://ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/ 

https://fdc.nal.usda.gov/fdc-app.html#/food-details/450701/nutrients

January 10th, 2021

It's the year we've all been waiting for, at long last. The bad news however is that for most of us, little has actually changed, and in many ways the world is still on fire. The good news is that you've survived nearly a year of this pandemic and all the lifestyle changes it has presented to you. Perhaps you've been staying at home and finding yourself in the pantry far more often than usual, or working on the front lines and choosing between having clean PPE or nourishment during your shift. Perhaps you're feeding more people than usual, or for more meals than usual, and thinking how this was never really your forte in the first place. Or maybe you've been doing more than your fair share to support the restaurant industry and need to find some balance. However you've done it, you've survived, and that is what is most important.