Why Buy Local and Seasonal Food?

1. Your food dollar goes directly to the farmer, eliminating the middleman.
2. You will enjoy the health benefits of eating fresh, unprocessed foods.
3. It tastes better.
4. You’re helping the environment.

To find what foods are in season in your area check out:
NRDC

To find a local farmer’s market:
Local Harvest

I just signed up to have my organic fruit and vegetables delivered to my door:
Orlando Organics
I’ll let you know how it goes.

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by Diana Young, RD, LD/N, CDE
Visit www.TheMenuCoachChronicles.com or www.IowaAvenue.com for more content like this.
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Psychic Nutritionist

Psychic Nutritionist phone readings now available

Did you know that people will seek out a psychic, before a nutritionist, and a nutritionist before a dietitian? I recently noticed a trend in seeking out a “psychic nutritionist” and at $2.00 per minute or more, I’m considering changing my title to “ask the psychic nutritionist”

Ellen Burstyn credits a psychic nutritionist with playing a star role in helping her to find herself.

And here is a worthwhile quote:
Maria Esposito, a psychic nutritionist from El Monte and a regular on the #33 bus to downtown L.A. - "You have to be a mind reader to ride the bus in LA. It's the only way to figure out what time your bus is coming or where it's going. Communicating with the dead is easier than digging up a bus schedule in this town."

Superman III had a "psychic nutritionist," Lorelei Ambrosia

And I quote: The key for me was seeing a psychic nutritionist in Los Angeles named Eileen Poole. In my opinion she is the finest psychic nutritionist on the planet. All of her work is done through channeling and not by book knowledge. Following Eileen’s recommendations, using a pendulum to test all of my food, and using a purple Positive Energy Plate to energize my food all have had a highly energizing effect on my body.

Thoughts? Comments?

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by Diana Young, RD, LD/N, CDE
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Reprint permission granted with this footer included.

10 Lame Excuses For Not Eating Right

1. I only have junk food in the house. Well, whose fault is that? You need to have a plan. Sign up for Weight1Minute now!

2. I don’t know how to eat right. Did you know that Iowa Avenue has a resident registered dietitian who is just waiting to help anyone that “asksthedietitian”?

3. I’m too stressed out to eat right. Yes, we have a solution for that too. See Melissa's page. I attended an emotional eating teleseminar she gave and it was excellent and I highly recommend her.

4. I don’t want to give up my favorite foods. You don’t have to. Weight1minute is based on incorporating your food preferences. That is what I love about it.

5. I don’t have time to eat right. Hmm . . . Doesn’t take too much time to prepare fresh fruits and raw veggies.

6. Dietitians cost too much. Maybe, but at Iowa Avenue you can get monthly email support from a registered dietitian for $40.00 per month. You really can’t beat that price.

7. 5-a-day is too much. Serving sizes are smaller than you think:

• One medium piece of fruit
• ¼ cup of dried fruit
• ½ cup chopped, canned or frozen fruit
• 4 oz of 100% fruit or vegetable juice
• ½ cup chopped, canned or frozen vegetables
• 1 cup of leafy greens
  

8. I eat all my meals out. There are solutions for that as well. Do you eat alone? If not, split an entrée with the person you are dining with. You will be doing them a favor as well. Another solution would be to only eat ½ of the meal and save the rest for another meal.

9. I can’t afford to eat right. Yes you can and if this is your challenge then I will be posting more about this issue in the future or you can always send me a message and I can start helping you now.

10. I don’t have any support at home. Iowa Avenue is a friendly place where you will receive lots of support. Don’t be shy; we are all here to help each other.

Did I miss an excuse? If so, please leave a comment. And if I haven’t, leave a comment anyway.

You have permission to reprint what you just read. Use it in your e-zine, website, blog, or newsletter. The only requirement is to include the following footer...

by Diana Young, RD, LD/N, CDE
Visit www.TheMenuCoachChronicles.com or www.IowaAvenue.com for more content like this.
Reprint permission granted with this footer included.

Potatoes are Healthy!

Potassium
Potatoes with skin are an excellent source of potassium, which is great for cardiovascular health. In fact, potatoes qualify for a health claim approved by the U.S. Food and Drug Administration, which states: Diets containing foods that are a good source of potassium and that are low in sodium may reduce the risk of high blood pressure and stroke. Just one potato offers 21 percent of the Daily Value for potassium. Potassium also helps retain calcium, which is important to build strong bones.

Vitamin C
For vitamin C, don’t just think oranges -- think potatoes! Potatoes are one of the leading sources of vitamin C in the American diet. This vitamin is a potent antioxidant that helps stabilize free radicals, which may prevent cellular damage. Vitamin C also produces the collagen that helps hold bone tissue together.

Fiber
One medium potato (5.3 ounces) with skin contains three grams, or 12 percent of the recommended daily intake for fiber. Preliminary studies show that fiber is beneficial for a healthy digestive system and may help reduce the risk of some cancers and possibly heart disease. According to researchers at Pennsylvania State University, consuming adequate fiber and water helps increase satiety between meals.

Antioxidants
Antioxidants protect key cell components by neutralizing the damaging effects of “free radicals,” natural byproducts of cell metabolism. Free radicals travel through cells, disrupting the structure of other molecules, causing cellular damage. Such cell damage is believed to contribute to aging and various health problems.Potatoes contain glutathione, an antioxidant that may possibly help protect against some cancers. Per serving, potatoes, along with avocados, asparagus, squash, okra, cauliflower, broccoli and raw tomatoes, have the highest glutathione content compared to other vegetables.In a study comparing the overall antioxidant activity of potatoes, bell peppers, carrots, onions and broccoli, potatoes ranked second highest after broccoli.

Mexican Fiesta
Top a split baked potato with canned black beans, cooked frozen corn, nonfat sour cream and your favorite salsa.

Veggie Stir-Fry
Use a potato as a base for simple stir-fried vegetables. Stir-fry cut-up zucchini, carrots, green or red bell pepper and broccoli. Season with low-sodium soy sauce; spoon over a split baked potato.

Chili Potato
Spoon prepared chili over a split baked potato. Top with green onions, low fat shredded cheddar cheese and nonfat sour cream.

Source: United States Potato Board and the American Dietetic Association.

For more potato nutrition information, recipes and tips, check out: http://www.potatohelp.com

Spring means Fresh Produce

The end of March and the beginning of April are a welcome turn of the calendar. As the ground thaws and the soil warms, visions of cantaloupe, strawberries and peapods dance in our heads. April showers not only bring May flowers, they also bring us more choices in the produce aisle.

The Dietary Guidelines for Americans recommend we eat between 2 cups of fruit and 2½ cups of vegetables every day (for a 2,000 calorie diet). They’re almost all low in fat and calories, full of fiber and a key ingredient in a healthful eating plan. Research continues to show the role fruits and vegetables play in disease prevention, such as cancer, heart disease and diabetes.

Get ready to fill your plate with all the fruits and vegetables spring and summer seasons have to offer: berries, grapes, fresh greens and tender onions; blushing beets, mouth-watering melons, fabulous fennel and incomparable tomatoes.

Puree berries for a thick, sweet sauce on grilled or broiled fish or poultry, pancakes or waffles.

Grill or sauté spring onions and serve them on sandwiches, salads or in pasta dishes. The phytonutrients that make onions so flavorful and so healthful may also help to lower LDL — (bad) cholesterol.

Dip vegetables in fresh salsa made with lycopene-loaded tomatoes. Add mangoes and honeydew melon. Both contain zeaxanthin, which helps keeps your eyes healthy.

Add folate-rich beets to your green salad.

Grill fennel and serve it as a side dish. You’ll benefit from the potassium, calcium and phosphorus fennel brings to the table.

Treat yourself to heaping helpings of all the produce that is in season. Enjoying the great taste of good food doesn’t get any easier and it doesn’t get any better than spring and summer.

Unless of course, you are having April snow.

Source: ADA

Food Safety Tips

Food safety tips and information you should know about:

Did you know?...that millions of people are sickened, 325,000 are hospitalized and 5,000 die each year from food poisoning.

Did you know?...that leftovers should be stored in airtight shallow containers (two inches or less) for rapid cooling and to prevent the build up of bacteria. The time it takes for food in a large container to cool can be long enough for bacteria to grow. Never allow leftovers to cool to room temperature before refrigerating them.

Did you know?...that nearly half of all cases of foodborne illness could be eliminated if people would wash their hands more often when preparing and handling food.

Did you know?...that recent studies show there’s no real benefit to washing meat and poultry. In fact, if you think you’re removing bacteria from meat and poultry by washing it, you might be allowing germs to spread to other ready-to-eat foods — causing cross-contamination in the process. The way to kill bacteria is to cook all meat, poultry and seafood to proper temperatures. And remember — use a meat thermometer to check the doneness!

Did you know?...that the same pathogens that cause food poisoning can cause arthritis, kidney failure, meningitis and Guillain-Barré syndrome. The Food and Drug administration estimates that about two to three percent of all food poisoning cases lead to secondary long-term illness such as these.

Did you know?...that certain people have an increased risk for foodborne illness. These "at risk" people include pregnant women and newborns, older adults, people with weakened immune systems and chronic illness including diabetes, kidney disease, AIDS and some cancer patients.

For more information go to http://www.homefoodsafety.org/

You can also join me at www.IowaAvenue.com where I am the Resident Dietitian for a Healthy Living Social Community

Disorders of Lipid Metabolism: Trans Fat Facts

You may already know that saturated fats found in animal fat, like marbling in steak, sausage, cheese and butter can raise LDL cholesterol levels and clog arteries. Trans fat is similarly bad for our hearts. You should eat as little trans fat as possible.

What is Trans Fat?

Trans fat is formed when a liquid vegetable oil is partially hydrogenated. This chemical process changes a liquid fat to a more solid fat. It also keeps the fat from spoiling quickly.

Why Limit Trans Fat?

Trans fat raises LDL cholesterol levels. It may also lower “good” HDL cholesterol. People who eat more trans fat are at greater risk of heart disease.

Tips for Limiting Trans Fat:

Read food labels: You’ll want to check the ingredients list and the Nutrition Facts panel. The Nutrition Facts panel lists the amount of saturated fat and trans fat in one serving. Choose foods that are low in both of these fats. The ingredients list will show if a food contains partially hydrogenated oils. If you see this kind of oil, the food has trans fat. Note that if a product contains partially hydrogenated oils but has less than 0.5 grams of trans fat per serving, the Nutrition Facts panel will list 0 grams trans fat. However, if you eat more than one serving of that food, you may get a lot of trans fat. Do not choose a food just because it is labeled “trans fat free.” Read the Nutrition Facts to see how much saturated fat the food has. A product with 6 grams of saturated fat and no trans fat has similar LDL raising effects as a product that has 3 grams of saturated fat and 3 grams of trans fat.

More Tips to Keep Trans Fat Intake Low

When you eat margarine or a “buttery” spread, pick a tub or liquid product. Look for spreads with less than a total of 2 grams from saturated and trans fat per serving.Be careful with cookies, pies, doughnuts, some crackers and snack products. These baked goods and convenience foods may be made with partially hydrogenated vegetable oils.Avoid fried fast foods. These are often fried in partially hydrogenated fats.Keep the sum of your saturated and trans fat below 7% of the calories you eat.

Use the list below to find your limits:

If you eat this many calories /Keep your daily total saturated and trans fat to no more than ___ grams.

2,400 /18
2,000 /15
1,800 /14
1,500 /12
1,200 /9