REAL FOOD, REAL LIVING...

UPDATE

2008-05-27T09:38:00.002-04:00

Hello Everyone,

It has been way to long since I've posted on my blog... life has been very busy!
Just wanted to give you all some updates to look for in the near future.
I will be starting a monthly newsletter in the next month... I hope to have it out by July at the latest. I would love to hear any suggestions of what my readers are looking for... My goal is to keep it fun and informative.

I have had a lot of great response from my online nutrition program. I will be launching a new online program very soon... stay posted.

Vitamin D???

2008-04-29T11:08:00.002-04:00

There has been a lot of information circulating about vitamin D supplementation.
This article showed up in the daily news email from the American Dietetic Association.
http://www.washingtonpost.com/wp-dyn/content/article/2008/04/25/AR2008042503119.html

DIETITIAN OR TRAINER???

2008-04-15T10:01:00.002-04:00

Below is a link to an article published in the Dallas Morning News. It was actually two different articles. One describing the difference between a dieitian and nutritionist, and the other, describing how to find a "real" personal trainer... and how trainers are the exercise specialist, and dietitians are the nutrition experts. The article talks about a man who lost over 100 lbs with the help of a dietitian.
Here is the link!

http://www.dallasnews.com/sharedcontent/dws/fea/healthyliving2/stories/DN-nh_expert_0415liv.ART.State.Edition1.1670ff1.html

Have a great day!!

Six Worst Kid Health Habits

2008-04-07T11:45:00.003-04:00

This article was posted on Newsweek.com; We all know that the rate of childhood obesity is at an all-time high. Anything we can do to reduce that is definately worth it! Here is the link:

http://www.newsweek.com/id/130312

Have a great week!!

RECIPE: CREAMY NAVY BEAN SALAD

2008-03-29T22:24:00.002-04:00

I adapted this recipe from "Eat, Drink, & Be Vegan". This salad is great to eat on a bed of lettuce, in a wrap, or in between two slices of bread. I used white navy beans because that's what I had on hand. Garbanzo beans and white kidney beans would also be a great addition. Here is my version.

*1 can white navy beans drained and rinsed

*2 Tbsp Annie's Naturals Goddess Dressing

*2 Tbsp light mayonaise or miracle whip

*1 tsp tahini

*1 tsp kosher salt

*3 Tbsp capers

*1/2 cup raisins

*1 medium crisp apple minced

In a bowl, combine dressing, mayonnaise, tahini, and kosher salt... mix well. Add remaining ingredients and mix until well combined. Serve immediately, or refrigerate. Enjoy!!!!!!!!!

Food Product Review: YOUBARS

2008-03-14T15:36:00.004-04:00

I heard of this website through a colleague. I have yet to try this, but she raved about it. I really like this concept of "building your own bar". You can choose your ingredients and name the bar. You can't get any better than that. If you don't like the bar you ordered, you can order another box free of charge. This is great for anyone, but especially those who have food allergies or a gluten intolerance. I plan on ordering a box soon... I have yet to decide what I want in them... I really like dates, so it will definitely have that! If any of you order a box, send me an email and let me know how they are, and what combination of ingredients you ordered.

RECIPE: QUICK & EASY TURKEY TACOS

2008-03-14T11:00:00.002-04:00

This is by far one of the easiest and fastest meals!!! Having the required staples on hand is key. This dish makes for an easy balanced meal!

Ingredients:

1 package extra lean ground turkey
1 packet taco seasoning (low sodium if they have it)
Corn or Whole Wheat Flour tortillas
Light Chedder shredded cheese (mexican blend preferably)
Chopped Onions
Chopped Tomatoes
Chopped romaine lettuce or spinach leaves
Jalepenos and salasa (if you like spicy)

Procedure:
Heat pan over medium heat. Lightly drizzle with olive oil. Once pan is heated, cook ground turkey. While turkey is cooking, dilutes taco seasoning in 1/2 cup water. Add season mixture to turkey. Cook turkey through until most liquid is gone.
Heat corn or flour tortillas on skillet. Once tortillas are heated, add the cooked turkey to tortilla. Top with 2T cheese. Add as much onions, tomatoes, lettuce, and any other veggies you like. Top with salsa and jalepenos if desired.

ENJOY!!!

REGISTERED DIETITIAN DAY

2008-03-10T15:30:00.002-04:00

In case you didn't know, March is National Nutrition Month, and March 10th was declared Registered Dietitian Day! This is such a great way to celebrate those who are the expert in the nutrition! Here is an article from the American Dietetic Association on the "Top 10 Reasons We should see an RD".

American Dietetic Association’s Top Ten Reasons Why Consulting with a Registered Dietitian Can Benefit You

1 You have diabetes, cardiovascular problems or high blood pressure. An RD serves as an integral part of your health-care team by helping you safely change your eating plan without compromising taste or nutrition.

2 You are thinking of having or have had gastric bypass surgery. A registered dietitian will help you learn to eat again. Since your stomach can only manage small servings, it’s a challenge to get the right amount of nutrients in your body. An RD will work with you and your physician to develop an eating plan for your new needs.

3 Y ou have digestive problems. A registered dietitian will work with your physician to help
fine-tune your diet so you are not aggravating your condition with fried foods, too much caffeine or carbonation.

4 You’re pregnant or trying to get pregnant. A registered dietitian can help make sure you get nutrients like folate, especially during the first three months of pregnancy, lowering your newborn’s risk for neural tube or spinal cord defects.

5 You need guidance and confidence for breastfeeding your baby. A registered dietitian can help make sure you’re getting enough iron, vitamin D, fluoride and B vitamins for you and your little one.

6 Your teenager has issues with food and eating healthfully. A registered dietitian can assist with eating disorders like anorexia, bulimia and overweight issues.

7 You need to gain or lose weight. A registered dietitian can suggest additional calorie sources for healthy weight gain or a restricted-calorie eating plan plus regular physical activity for weight loss while still eating all your favorite foods.

8 You’re caring for an aging parent. A registered dietitian can help with food or drug interaction, proper hydration, special diets for hypertension and changing taste buds as you age.

9 You want to eat smarter. A registered dietitian can help you sort through misinformation; learn how to read labels at the supermarket; discover that healthy cooking is inexpensive, learn how to eat out without ruining your eating plan and how to resist workplace temptations.

10 You want to improve your performance in sports. A registered dietitian can help you set goals to achieve results — whether you’re running a marathon, skiing or jogging with your dog.
To locate a registered dietitian in your area, visit the American Dietetic
Association at www.eatright.org/.

Nutrition Article of the Month "WHOLE GRAIN JUNK FOOD?"

2008-03-03T15:03:00.002-05:00

This is my latest article published in the Alexandria Sun.

Original release date: February 27, 2008

Whole Grain Junk Food?

There is a huge trend in the food market to jump on the latest nutrition bandwagon. A great example is during the low carbohydrate craze. Numerous food manufacturers introduced low carb versions of their most popular foods to keep customers and drive profits. Now that our society is beginning to realize that a balanced diet with complex carbohydrates and fiber is key to a healthy weight, food manufactures are creating junk food with whole grains.

First, the International Food Information Council defines whole grain as “the entire grain seed of a plant. This seed, also known as a kernel, is made up of the bran, germ, and endosperm. Whole grains can be eaten whole, cracked, split, flaked, or ground. A whole grain can be a complete food, or used as an ingredient in food such as whole wheat flour in bread or cereal.” Examples of whole grain foods include whole wheat, whole oats/oatmeal, whole grain cornmeal, popcorn, brown rice, whole rye, whole-grain barely and wild rice.

The first product I reviewed was “Whole Grain Goldfish.” We all love Goldfish…they are one of America’s most popular snacks. Whole Grain Goldfish tastes very similar to the original. (My husband claims they taste nothing alike.) They have the same 1 gram of saturated fat and 140 calories per serving (55 fish). They contain 17% of the daily whole grain serving (about ½ a serving per the Food Guide Pyramid), and whole wheat flour is the primary ingredient. A “whole” food such as fruit or raw veggies is preferred, but for a quick and easy kid friendly snack… this isn’t a bad choice.
“Chips Ahoy 100% Whole Grain Cookies” tasted pretty good, and they were full of chocolate chips. The only visual difference is that it’s slightly darker than the original cookie. The bad news is it contains 2.5 grams of saturated fat and is made with hydrogenated oil. My view of this is “if you’re gonna have a cookie… have a cookie!” This leads us into my final “whole grain junk food:”
When I first heard of Krispy Kreme’s whole wheat doughnut, I thought “You have got to be kidding me! A whole grain doughnut?” This deep fried doughy creation, made with seven grains and topped with an oatmeal crisp crunch, has 20 calories and 1 gram of fat fewer than the classic glazed doughnut. My view of this product is the same as mentioned above. A doughnut is a doughnut! If you are truly hungry and want cookie or doughnut, go for the real thing.
I applaud the food industry for trying creative ways to bring whole grains into America’s diet… but at the same time, it is still junk food. The key to a healthy lifestyle is balance and moderation. When you are truly physically hungry, listen to your body’s needs. If it is healthy whole food you need… eat it. If you checked with your body and it is truly craving a fresh warm doughnut… eat it. One doughnut will not make you gain weight… ten will. Remember… balance and moderation are key. Eat when you’re hungry and stop when you’re satisfied.

Estela Schnelle is a Registered Dietitian/Nutritionist who lives in Del Ray. She is Director of Clinical Nutrition at Sibley Memorial Hospital, and Founder of Simply 4 You Nutrition, a nutrition consulting practice that customizes nutrition and wellness programs based on individual needs and lifestyle. She can be reached at estela@simply4younutrition.com.

EIGHT FOODS YOU SHOULD EAT EVERY DAY!

2008-02-20T12:20:00.002-05:00

I came across this article on MSN and thought it was great. This article highlights some very important and healthy foods we should be consuming. Here is the link.
http://health.msn.com/nutrition/slideshow.aspx?cp-documentid=100169914&imageindex=1

RECIPE: RAINBOW CHICKEN STEW

2008-02-18T19:28:00.005-05:00

I came up with the name for this stew as the result of using the "extra" veggies in my refrigerator. The result was a delicious chicken stew that was full of color and taste.

Ingredients

1 whole chicken (cut up and skin removed)
olive oil
about 64 oz vegetable broth
1 butternut squash peeled and cubed
3 medium sized sweet potatoes peeled and cubed
4 whole carrots sliced
4 celery stalks sliced
1 whole white onion roughly chopped
4 small red potatoes roughly chopped
4 small purple potatoes roughly chopped
3 bay leaves
4 cloves garlic minced
1 Tbsp Texas Pete hot sauce
pepper and salt to taste

In dutch oven over medium heat, drizzle olive oil and place chicken in pot. Add all remained ingredients expect the broth. Add only half of the broth. Bring stew to a simmer. Gradually add more broth to desired thickness of stew. Stew will cook over medium heat for about one hour, or until potatoes and vegetables are tender. Once chicken is cooked, remove from pot and shred chicken. Place shredded chicken back in pot and cook for additional 45 minutes. Enjoy!!!

To make this soup vegetarian, replace chicken with navy beans and/or lentils.

Oreo Truffles

2008-02-14T11:20:00.003-05:00

HAPPY VALENTINES DAY!!!

I had several recipe options to post today, but after much contemplation, I decided to post this one. I went to a social gathering last night (Dietitians in theDC area) and made these Oreo Truffles. They were such a huge hit that I decided to post the recipe. Please note that the picture to the left is not mine (mine did not look as pretty... but tasted delicious). Here is the recipes.

-1 package Oreo Cookies ( I use Newman's Brand)

-1 8z package cream cheese (at room temperature)

2 (8oz) packages semi sweet chocolate chip (I used Giradelli)

-1/2 package (or entire package) of Dove Dark Chocolate...this makes for a richer taste.

-1 oz package white chocolate for drizzling (optional)

Empty entire bag of oreos into food processor. Process into fine crumbs. Cut up cream cheese into small squares, add to oreo crumbs and process until completely combined. The mixture may be too soft to work with. I put mine in the freezer for about 1 hours. Then rolled them into balls (about 1Tbsp of mixture). Once the balls are rolled, place the them on a pan lined with wax paper and freeze. While the balls are in the freezer, heat the chocolate in a double boiler. Once chocolate is completely melted, use a scewer stick, toothpick, or spoon (the spoon worked best for me) and dip each ball into the chocolate. Place each on the pan. Place the candy in the freezer until chocolate is completely hardened. Store in the refrigerator in airtight container. Enjoy!!!!!!

Food Product Review: Sunshine Burgers

2008-02-13T15:19:00.004-05:00

I would like to start this post by saying I am not a vegetarian. I enjoy chicken, fish, & beef on occasion. I do however, enjoy finding different ways to incorporate protein in my diet in ways other then meat. I've tried various brands of vegetarian products, and so far, Morning Star products are my favorite. I stopped by our local organic store and noticed these sunshine burgers in the freezer section. They are labeled as vegan. And the only ingredients listed were: Organic Ground Raw Sun-Flower Seeds, Organic Brown Rice, Organic Carrots, Organic Herbs, & Sea Salt. They come three per box and were pretty pricey at $4.79 per box. At first I hesitated because of the price, but decided to give them a try. To my suprise, they tasted pretty good! The only odd thing is that they look green. I had mine for lunch today. I heated it up and put in a pita pocket with raw spinach, mushrooms, shredded carrots, red onion, and a drizzle of honey mustard dressing. This was a pretty good combo and quite filling at 190 calories and 13gm fat per burger. I would definately buy these again (not too often due to the high price) because they are so filling and taste good! If your looking for a vegetarian burger that tastes like a burger... this isn't for you. While sunshine burgers have great flavor, they don't imitate the flavor of beef. Hope you found this review helpful!

Mindless Eating Author Brian Wansink

2008-02-12T09:54:00.000-05:00

Last fall I went to the national convention for the American Dietetic Association. One speaker I did not want to miss was Brian Wansink... author of "Mindless Eating". I read this best selling book and was really intrigued by his approach and all the experiments he did. If you have a chance, check out his book. There was an interesting article published today in the Washington Post. I found it quite interesting. Here is the link:
http://www.washingtonpost.com/wp-dyn/content/article/2008/02/08/AR2008020803449.html?hpid=smartliving

Artificial Sweetners Linked to Weight Gain

2008-02-12T09:46:00.000-05:00

The big news yesterday was a study that came out stating that artificial sweetners cause weight gain. This is a heavily debated topic among the nutrition community! My opinion is that obesity is caused by a lot more than artificial sweetners. While I am not a big fan of sweetners, I do feel that when used in moderation, they can cut a tremendous amount of calories from a persons diet... which can aide in weight loss. Bottom line... everything in moderation (eat real food). It will be interesting to see what other research is done. Here is a link to the article. Enjoy!
http://www.chicagotribune.com/news/nationworld/la-sci-dietsoda11feb11,0,1275375.story

New Favorite Breakfast!! - Swiss Oatmeal (Summer Oatmeal)

2008-02-11T09:46:00.000-05:00

This combo may sound a little odd to you... but trust me, it tastes very good! Swiss Oatmeal (some may know it as Summer Oatmeal) is served cold. This breakfast is the perfect combination of high quality complex carbohydrates and low-fat protein. Here is the recipe for one serving.

1/2 cup quaker oats or scottish oats
4 oz skim milk (or soy milk)
cinnamon to taste
dash of salt
fruit of choice (I like blueberries or bananas)
4 oz 2% or 0% plain greek yogurt (Fage brand or Trader Joe's)
1 Tbsp Flax Meal (optional)
1Tbsp Chopped Walnuts (optional)

The night before, combine oats, milk, salt, and cinnamon. Stir and store in tight container overnight. The next morning, stir in the yogurt, flax meal, fruit, and walnuts. This dish can be sweetened with 1 packet splenda or 1 Tbsp maple syrup. This breakfast averages a little over 400 calories. Enjoy!!!

Food Product Review: Gnu Bars

2008-02-01T16:13:00.000-05:00

I am normally not a big fan of "bars", but this one I had to try. This is a bar that claims to taste good, and contain 12 grams of fiber! Sounds almost too good to be true. I was able to find one at my local Trader Joe's. I have to say...this bar tasted really good!! Here is some information I found about it on www.supermarketsaavy.com: (Not only does Gnu Bars taste good...they have no artificial ingredients. They are made from 100% whole, natural grains and they come in a variety of flavors. The fiber in Gnu Bars come from a blend organic whole wheat flour: oats; wheat bran; psyllium; flax; millet; and soy flour. The company says that each bar are about 38% whole grain. ) The bar I tried contained 130 calories, 3 gm fat, 12gm fiber, and 4 gm of protein. This was a great afternoon snack for me. I will definately buy these again!

The Power of Breakfast

2008-01-29T11:43:00.000-05:00

Published July 25, 2007

Estela Schnelle MS,RD,LD

”Don’t forget to eat your breakfast!”
“Breakfast is the most important meal of the day!”
We’ve heard these sayings over and over, and it turns out those sayings are true! Despite the healthful benefits, breakfast may be the meal that is most often neglected or skipped (and no, coffee is not considered breakfast). The busier our schedules get, the more we seem to forget about this all important meal.
Over 40 years of solid research and breakfast-related studies have proven a significant relationship between what we eat and our concentration, sleep, memory, etc. Breakfast benefits everyone – children, teens and adults. Eating breakfast not only aids in weight management, it fuels the body to help provide energy, better concentration and problem-solving ability throughout the day. The only thing worse than a midmorning energy crash is a full-blown hunger pain, which can lead us to making unhealthy decisions when we eat … and possibly binging later in the day.
Breakfast skippers often feel tired, restless or irritable. Breakfast is the first chance the body has to refuel after eight to twelve hours of sleep. Studies show that people who regularly eat a healthy breakfast within two to three hours of waking up are more likely to control their weight. This may occur because you’re lifting your metabolic rate after it’s been in the “resting phase” during the night. We don’t have to necessarily eat as soon as we wake up … we may not even be hungry right when we wake. What we want to do is eat something no later than three hours after we’ve woken up. It doesn’t have to be a big breakfast, but something healthy and satisfying. Ideally breakfast should consist of a whole grain like cereal or toast, protein such as low-fat milk, yogurt, or an egg, and fruit. Quick and easy ideas include:
Peanut butter on two slices of warm 100 percent whole wheat toast or waffles. Don’t go crazy with the peanut butter, a simple spoonful is fine. Add sliced banana’s or top with raisins and finish off with a glass of low-fat milk
Good old-fashioned peanut butter and jelly with a glass of low-fat milk.
Read-to-eat whole-grain high-fiber cereal topped with low-fat vanilla or plain yogurt and fresh fruit.
Oatmeal made with low-fat milk, topped with banana slices or blueberries, and a small handful of walnuts or almonds.
Breakfast smoothie: 1 small container light yogurt, ½ cup low-fat milk, a handful of fresh or frozen strawberries, and 1 small banana (peel and freeze the night before, if you can). Add one cup crushed ice if fruit is not frozen. Blend and enjoy!
Breakfast sandwich: scramble 1 whole egg and two egg whites cooked with non-stick cooking spray. Add to toasted whole grain English muffin, bread, or bagel; dress it up with a slice of low-fat cheese, turkey, Canadian bacon, or any lean meat.
Lean ham on a toasted English muffin and a small glass of 100 percent orange juice.
Simple breakfast taco: Scramble one egg in a small skillet; fold in 1 oz low-fat cheese or grated parmesan cheese, and 1-2 tbsp salsa. Place mixture in heated tortilla and enjoy!

Starting your day of with a healthy and satisfying breakfast will make it easier to continuing eating balanced meals throughout the day. This will help maintain your metabolism and prevent craving and binging, often caused by under-eating. Make it point to eat a healthy breakfast every day, even if it means planning a little the night before. Feel free to contact me for more menu ideas at estela@simply4younutrition.com .

Become a Non-Dieter for the New Year

2008-01-29T11:35:00.000-05:00

Original Release date: January 9, 2008

In case you haven’t noticed, diet season has officially started. Dieting ads are beginning to saturate the airwaves, magazines, and newspapers. The temptation to start one is very high. We have just concluded the holiday season, we have probably overindulged more than we liked, and may not have exercised like we should. We may feel a little on the heavy side and have a small gleam of hope that the next new diet will do the trick. Before we get sucked into starting a new well funded, well marketed diet, remember these three words…DIET’S DON’T WORK!
Even though we intellectually know that diet’s don’t work, for some reason, we still find these diets so enticing. Statistics have shown over and over again that diets don’t work. What works is permanent lifestyle changes. One of the biggest New Year’s resolution’s made is to lose weight. Instead of focusing on which diet to begin, focus on living a healthier life. Focus each day on making healthier choices. Take your new healthy lifestyle one day at a time. Here some tips to get you moving towards a healthier you.

Eat when you’re hungry and stop when you are satisfied. This is extremely important. We eat for so many reasons other than hunger. Do this, and you can reach and maintain a healthy weight for you.
Drink plenty of water. Staying hydrated is very important for our health. Drink at least a half gallon of water per day if not more.
Do not drink your calories. Consuming beverages that contain calories can halt any weight reducing goal. Regular soda, juice, and sugar sweetened beverages such as ice tea, lemonade, punch, etc.
Concentrate on Natural foods. Natural, unprocessed foods are used more efficiently by the body. Choose fresh fruits, veggies, and whole grains. Try to limit your intake of refined processed carbohydrates to only a few times per week.
Choose lean proteins. Protein provides essential amino acids to repair and rebuild muscle tissue after your workouts. Good sources of protein include white meat poultry, fish, lean red meats, skim milk, yogurt, tofu, beans, and cottage cheese.
Know your portion sizes. Each persons nutrition needs is very individual. When you sit down to eat, slowly consume your meal. Halfway through your meal, stop and take a look how much is left on your plate. Readdress your hunger. Listen to your body to see if you are indeed still hungry, or you just want to finish your food because it’s there. If you are indeed still hungry, then consume half of the remainder of your food and readdress your hunger again. This exercise will help you determine how much food you need to be satisfied…not overly full or stuffed…but satisfied.
Moderate your alcohol use. Alcoholic beverages are loaded with sugary calories, which are easily converted to fat. Bottom line is don’t drink a lot of alcohol if you have a goal to achieve.

You know your body better than anyone else. You know what foods makes your body feel good, and what food don’t. Rather than starting a new diet right now, try creating a new start to the new year and focus on a healthier you. Listen to your body! Eat when you are hungry…stop when you are satisfied.