29 March 2013
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Eat Your Vegetables!
Categories:   Nutrition

Eat your vegetables! Enjoy this refreshing slaw as an accompaniment to any entree, or add onto fish or chicken tacos. Serve with homemade guacamole and you'll feel like you just stepped onto the beach in Mexico! Slice extra peppers into four lengthwise pieces to make "spoons". For an easy lunch tomorrow top the pepper "spoons" with guacamole and left over chicken/fish. Complete your lunch with leftover slaw tossed with a small handful of sunflower seeds, viola!

Southwestern Slaw- serves 8

- 2 cups shredded green cabbage

-1-2 red bell peppers, sliced lengthwise into 1/4 inch strips

- 1 tablespoon fresh lime juice

- 1 tablespoon honey

- 2 tablespoons minced red onion

- 2 teaspoons minced jalapeño (or more to taste)

- 2 tablespoons chopped fresh cilantro

- salt to taste

Add all ingredients to a large bowl. Toss to coat and let sit at least 30 minutes. Sliced apple is a nice addition to slaw if desired.

Homemade guacamole- makes about 1-1 1/2 cups.

- 3-4 ripe avocados

- 1 small shallot, diced

- juice of 1/2 lime

- dash of hot sauce (Tabasco or other, add more per preference)

- 1 medium size clove garlic, minced

- 1/2 teaspoon ground cumin

- 1/2 teaspoon chili powder (or more per preference)

- salt to taste

Combine all ingredients and mash together to desired consistency.

Enjoy!
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11 March 2013
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Time to Get Moving!
Categories:   Exercise
As many as 13 years ago the U.S. Surgeon General declared that there was an "epidemic of inactivity" and since then an increasing number of Americans have become highly sedentary. Studies show that nearly 40% of adults now have sedentary jobs and do not engage in any leisure-time physical activity (Schoenborn & Barnes, 2002). 
 
The encouraging news…
·        People who are inactive can improve their health by becoming even moderately active on a regular basis
·        Physical activity does not need to be strenuous to achieve health benefits
·        Greater health benefits can be achieved by increasing the duration, frequency or intensity of physical activity
 
As a reminder, here are some of the many benefits of movement and exercise:
·        Promotes psychological well-being
·        Helps control weight
·        Reduces feelings of depression and anxiety
·        Helps maintain healthy bones, muscles and joints
·        Increases engagement and energy levels
·        Improves circulation
·        Reduces stress
·        Expands social circle
·        Helps increase life satisfaction and enjoyment
·        Reduces risk of developing some of the leading causes of illness (diabetes, cancer, heart disease) in the US  
 
A moderate amount of physical activity can be achieved in many ways and doesn't have to be in the form of a formalized, structured exercise session in order achieve the many benefits. Consider gardening, cleaning, walking, dancing, raking, and pushing a stroller as alternative, fun and even productive forms of activity!  
 
If it is time for you to get moving, to follow are some helpful guidelines:
The ACSM (American College of Sports Medicine) and the AHA (American Heart Association) have issued recommendations for physical activity and health:
·        All healthy adults ages 18-65 need moderate-intensity aerobic activity for a minimum of 30 minutes 5 days per week orvigorous activity for a minimum of 20 minutes 3 days per week.
·        Moderate and vigorous activity combinations can be formed to meet the recommendation.
·        Moderate-intensity aerobic activity can be accumulated in shorter bouts throughout the day.
·        All adults should perform resistance exercises a minimum of 2 days per week.    
·        Consult your physician if you are planning to begin any new exercise program. 
 
 
The decision to get moving and keep moving is highly personal. Connecting any of the benefits above to your personal values is a first step to your success!    
 
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28 February 2013
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The Domino Effect
Categories:   Health
The Domino Effect
By Nicole Clark, RD

Five months ago a blog was posted called “Sleep It Off”.  The focus of this blog was on the effects of inadequate sleep on our eating habits.  The basic concept was that people, adults and adolescents alike, who did not get adequate sleep tended to eat more than their well rested counterparts.  Furthermore, the preferred food group for under-rested people is carbohydrates, or “quick energy” foods.  
This past week an interesting study came out suggesting that those who frequently had inadequate sleep were inclined to also have a poorly varied diet.  Being human, I assume we’ve all had a bout or two of inadequate sleep.  Inadequate sleep being defined as less than 7 hours a night.  And for those who feel like the walking dead, less than five hours of sleep a night is considered really inadequate.  And the walking dead have the least amount of variety in their diet.  Dietitian or not, I know that when I’m working on five to six hours of sleep, “variety” is hardly top priority. 
What we are looking at is a cascade of detrimental health effects, all due to a lack of sleep!  If we do not get enough sleep, we tend to over eat and gain weight.  On top of feeling tired and gaining weight, the sleep deprived consume diets lacking in variety.  A poorly varied diet over time will eventually lead to inadequate consumption of the many vitamins and minerals we need to function efficiently!  
For those who do not get enough sleep, you likely fall into one of two categories.  Either, you want to sleep but can't.  Or, you do not make time for adequate sleep.  The real question here, especially for those who want more or better sleep is whether an individual who doesn’t get much variety in their diet, could improve their sleep quality and quantity, by changing their diet?     Unfortunately, science doesn't know the answer just yet.  However, if you don't sleep well, and you know your diet doesn't consist of many different kinds of food, adding more color to your diet may be worth the effort.  
Interestingly enough, those that slept for longer periods of time each night (9+ hours), tended to eat less carbohydrates and less saturated fat.  Both foods which have the potential to lead to “over eating”.  Carbohydrates, not consumed in a balanced, and varied diet, can lead to excess food intake because of their higher glycemic load.  As a reminder, carbohydrates, while an excellent source of glucose, do break down quickly.  That said, they don’t tend to keep us feeling satiated or full for very long, so we eat more to feel full.  However, when carbohydrates are consumed in a meal with a variety of foods, they are broken down at a slower rate than when they are consumed alone.  Ultimately, a varied diet helps us feel full longer, which in turn makes over eating less likely. 
Saturated fat on the other hand, is a big gift in a small package.  Lots of energy is provided in small quantities of fat.  The more we eat, the greater our intake of calories.  Simply put, any calories that our body cannot immediately use, end up in storage.
     Make your plate colorful everyday!  You will not only nourish your body, but you may also find yourself resting better at night!  Sweet dreams!
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21 February 2013
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Sweet, Delicious and Good for Me?
Categories:   Nutrition
Sweet, Delicious, and Good for Me?
By Nicole Clark, RD

If you find yourself down to the last few chocolates, lovingly gifted to you this past week, you may be pleased to know that box contained more than just a decadent treat.  Our friends in the scientific world are working hard researching the health benefits of chocolate so that we can justify our daily dose of medicine.  Who am I to tell them they are wrong?
One of the components that contributes to chocolates health benefit is the presence of flavonoids.  In plants, flavonoids act as a coloring agent providing yellow to reddish hues.  There are hundreds of different flavonoids in foods, chocolate being rich in a type known as flavanols.  Once consumed, they act as an antioxidant in the human body.  In other words, antioxidants neutralize free radicals, electronically unstable molecules that “steal” electrons from otherwise healthy cells in order to return to a stable state.  Free radicals are a natural byproduct of oxygen metabolism.  They are also formed with exposure to cigarette smoke, environmental toxins, pollution, radiation, and herbicides.  Antioxidant neutralization is important, because free radicals that aren’t neutralized can cause cellular damage.  As you can imagine, cells that are damaged do not work properly.  Too may damaged cells leads to an imbalance in bodily function.  While not exclusively responsible, risk of heart disease, cancer, stroke, arthritis, and Alzheimers may be increased by excessive free radical damage, especially as we age.  
Not only are flavanols battling it out with free radicals in your body like a scene from Braveheart, they also have the potential to improve vascular health by lowering blood pressure, improving blood flow, and reducing the “stickiness” of blood that results in clots.  
While it doesn’t take a scientist to tell us that eating chocolate makes one feel good, there does happen to be scientific evidence that supports this claim.  In a very condensed explanation, flavanols reduce anxiety through their influence on signaling pathways in the brain, and they prevent the breakdown of a neurotransmitter called anandamide, “the molecule of bliss”.  Most importantly, they impart pleasure on the taste buds when delivered in a square of dark chocolate, a plate of molten chocolate cake, or a steaming cup of hot chocolate!  What more evidence could you need?   
If I am interpreting the scientific data correctly, we need antioxidants because breathing causes free radicals.  Living in a populated area, causes free radicals.  Getting older, causes free radicals.  So, to prevent free radicals I either have to stop breathing, find the fountain of youth, or move to an uninhabited island?  I’d entertain the idea of moving to the island, but frankly, I like people. I’d need a considerable amount of chocolate to feel bliss if forced to live like a hermit.  
So, why isn’t the USDA making a little slice of the food pyramid just for chocolate?  Well, you knew it was coming.  The reality of it is that these particular disease fighting flavanols, though found in higher concentrations in cocoa by weight than most other foods, are found just in the cocoa.  For the record, a spoonful of cocoa does not taste like your favorite chocolate.  The taste is quite bitter and acrid, and far from sweet.  Furthermore, the cocoa powder is often processed to remove this unpalatable bitter and acrid taste, which effectively removes the flavanols as well.  Also, the addition of milk in chocolate appears to interfere with the absorption of flavanols in the body.  The moral of the story is that to benefit from the flavanols in chocolate, you need to eat dark chocolate, with as high of a cocoa percentage as you can tolerate, think 65%+.  More, is not always better though.  Enjoy a square a day, to keep the blues (and extra pounds) away! 
Serve up your chocolate with other high flavanoid foods such apples, or a cup of green tea.  Better yet, enjoy a glass of red wine and a bite of dark chocolate!  How’s that for a double dose of happy medicine!?  Mix this into a diet with plentiful fruits, nuts, and vegetables, which provide other forms of antioxidants, and the free radicals won’t stand a chance!

*References available on request
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28 January 2013
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Flu Fighters
Categories:   Nutrition
Flu Fighters
by Nicole Clark, RD

It’s hard not to feel a little paranoid about the flu this year.  Between the news reports and articles, and half a dozen people coughing and sneezing around you every time you leave the house, one starts to feel as though they are swimming in a sea of germs!  Truth is, we are.  It really is a wonder that we aren’t sick 90% of the time!  If you want to be thankful for something today, give your immune system a pat on the back for a job well done!    
However, no system is flawless.  Your immune system is no exception, it too falls prey to infection.  At worst, you may have already spent a few lousy days laid up in bed with fever and body aches.  At best, you’re still chipper and healthy, feeling sorry for your friends who look and feel like death just slapped them in the face.  
Being the good friend or family member that you are, you encourage your ill fated friend to rest and relax while you make then something to eat.  This simple act may be one of the most important things you can do for someone when they are sick, LET THEM REST!  Lack of adequate sleep significantly reduces the production of white blood cells.  These particular cells are but one component of the immune system, but they are vitally important when it comes to destroying bacteria, or virally infected cells in the body.  An ally you certainly do not want to risk loosing for the sake of staying awake in oder to “get things done”!
So, while the sick slumber, your thoughts turn to the most healing food imaginable.  If chicken noodle soup doesn’t scream out at you, then I don’t know what does.  A classic pairing you might say!  While Cambell’s may offer the convenient choice, it just doesn’t quite compare to the homemade stuff.  Grandma was on to something when she made soup from scratch.  That homemade soup is loaded with nutrition from the herb, vegetable, and bone marrow stock.  The task may sound daunting, but a homemade chicken stock is really quite simple, and a thousand times healthier and tastier!  
If you can fill a stock pot with cold water, roughly chop 3 carrots, 3 stalks of celery, and toss in a few herbs (garlic, whole pepper corn, bay leaf, thyme, and rosemary), and have a little patience while the stock slowly cooks you can make magic!  There is the chicken to break down of course, and this is what scares most people away from making their own stock.  What I want you to remember when you read the instructions to “cut into 8 pieces”, is that it doesn’t really matter if your butchering job looks professional.  If your looking at the bird and cannot decipher top from bottom, and head from tail, well, join the club.  The point is to break the bird into smaller components so that it will fit into the stock pot.  All of the meat is going to be cooked to the point of falling off the bones anyway.  Also, by breaking some of the bones in the butchering of the bird, you expose the magic.  The bone marrow, the source of white blood cell production!  As your stock slowly simmers, this bone marrow will infuse into your stock making a broth that is delectable and nutritious!
Admittedly, I searched high and low for scientific evidence that would explain if and how eating bone marrow would improve your immune system.  I came up with a big goose egg.  Nothing.  Not one study.  However, I am perfectly content with accepting some of the traditional knowledge that is passed down from generation to generation.  And homemade stock is one that grandmothers the world over will swear to.  I am inclined to believe them.  Frankly, even if stock made from nutritious foods does not give my immune system the edge over a cold, I still win ‘cause the soup will be divine!.
Never mind the plethora of websites claiming they know the 10 best foods for improving your immune system.  And question the magical powers of a rare berry found halfway around the world (OK, so I claimed homemade stock was magic, but it really is, even if only to the palate).  In all honesty, what your immune system needs to work its best, is a varied diet with plenty of fruits, vegetables, protein, healthy fats, and carbohydrates.  Add in adequate sleep and you have a recipe for a healthy batch of life!  So make your homemade stock, be liberal with the garlic, there are studies that have shown it is beneficial to your immune system, and serve up a steaming bowl of deliciousness with a fresh salad.          My Mexican friends have introduced me to a the addition of Sriracha (an Asian hot sauce, though any will do) and a squeeze of lime (vitamin C!) into your bowl of soup, add before serving.  Extra delicious! 

                   

Chicken Noodle Soup
  • 1 Whole chicken, cut into 8 pieces (www.youtube.com/watch?v=om35LkkwS2w) 
  • 2-3 celery ribs, roughly cut into 2 inch pieces
  • 2 carrots, also cut into roughly 2 inch pieces
  • 1 medium onion, roughly chopped
  • 2 bay leaves
  • 2-3 cloves of garlic
  • 1/2 teaspoon of whole black peppercorns
  • 1 1/2 tsp salt
  • 4 qt COLD water
  • optional- add a rosemary twig, 6 parsley stems, or other herb of choice
Slowly bring all ingredients to a simmer (preferably not a boil) in an 8-10 qt stock pot.  Starting with cold water and a slow simmer will create a clear stock.  Froth may accumulate at the top, skim off and discard if it does.  Continue to simmer for about 3 hours, uncovered.
Remove chicken from stock and set aside.  Pour stock through a fine mesh sieve into a large bowl.  Discard solids (used vegetables).  Return stock to pot if using right away.  Can be frozen for up to one month.  (For food safety reasons, allow stock to cool at room temperature for an hour before putting into freezer).

Chicken Noodle Soup
  • 12 oz package of slightly thawed (do not microwave, allow to sit at room temp), frozen egg noodles.  Can substitute 8 oz. dry egg noodles.
  • 2 medium carrots, diced 
  • 2 celery stalks, diced
  • 1 medium oinion, chopped
  • Meat from chicken used in stock, removed from bones and roughly chopped/shredded.
  • optional- sliced mushrooms, saute in a little butter for added flavor (high in vitamin D and beta-glucans, improves the immune system) 
Add onion, celery, carrot, mushrooms, and chicken to broth.  Simmer until carrots are tender, about 8-10 minutes, separate frozen noodles (smaller clumps is fine) and add to broth.  Cook until noodles are tender.  Add salt and pepper to taste.  Enjoy!

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04 January 2013
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Resolve to Succeed
Categories:   Exercise
 

Resolve to Succeed

By Nicole Clark, R.D.

 

          Year after year January 1st comes and goes.  Along with it, thousands of New Years resolutions.  For what ever reason, January first, or perhaps the rotation of the calendar, always inspires us to create new habits.  Unlike the final three months of the year, there are no holidays in January where food and beverage “treats” are so prevalent!  Naturally, this is a good time to start working on a new health goal.  January is our first break from all the cookies, candies, pies, and bottomless glasses of eggnog in months!  Now that the holiday celebrations are finally over, we are at last coming down from the glorious sugar high that has been carrying us guiltlessly for months!  The sweetness of the holidays is soon followed by the bittersweet, inner guilt born from our recent three month binge on any and every treat imaginable.  To be honest, mine started kicking in on Christmas day when everyone in my family gave me exercise clothes!  What are you trying to say exactly?!?!?!  

            So here I am, and I bet I am not alone in dreading the thought of trying to get back into an exercise routine, or other such goal.  If I thought aerobic exercise was hard before, I can be most certain that after three months of holidays, its going to be even harder now!  Perhaps downright miserable would be a more appropriate description.  Staring over always is.  Despite my fear of that foreign building that now looked more like a torture chamber than a gym, I forced myself back on January 2nd.  Technically, January 1st is still a holiday, right?  At any rate, I confirmed that I was not alone in fearing the torture chamber.  90% of us were clearly regretting some of the decisions we made over the holidays.  The other 10%, well, they must have a good poker face!  As I lumbered along on the tread mill, and yes, I was indeed lumbering, I put some real thought into how I was going to possibly follow through with my New Years resolution.  If I was even able to move the next day, would I consider coming back?  At least I know my legs will be sore enough that getting off the couch to grab a cookie would be out of the question.

            In my post holiday, exercise induced delirium, this is what I came up with.  First, I have to have a goal.  I use that term singularly.  While I applaud my ambition to make 15 goals for this year, I feel it would be wise to save something for the next 14 years.  So I am going to stick to one goal.  I am also going to write this goal down.  A dry erase marker and the bathroom mirror will collaborate with me so that every day I am reminded of what my goal is.  If I don’t write this goal down, there is a good chance that come February, I’ll look in that mirror and say something along the lines of, “what goal?” or “goal, schmoal, let’s have chocolate and wine for Valentine’s Day!”. 

            With my goal in front of me every day, I have to find a way to reach it.  And, my goal has to be realistic and measurable.  Will I really go to the gym 6 out of 7 days of the week for an hour?  No how, no way!  I may wish to work up to 4-5 days, but I am going to start with 2-3 days for at least 30 minutes.  You see, if I start small, it will be easier to get into a new habit.  When I am used to my new habit at 2-3 days a week, then moving up to 3-4, and then 4-5 days won’t be so difficult.  When we start small, we are less likely to get overwhelmed, and therefore less likely to quit.  It takes a strong type A personality to jump into a lofty goal and keep with it.  Most of us aren’t like that, so start with something a little more reasonable!  Building up to a goal is more likely to be met with success! 

            Most importantly, what motivates you to make a change in your life?  If you do not have a good reason to make a given change, you won’t have much to push you when times get tough.  The reality is, going through any change will have tough moments.  When you find your self in this moment, take a second to reflect on how far you’ve come in your change so far.  It may be small, but it is a start.  There is nothing wrong with feeling pride in little actions.  Frankly, I had to give myself koodos for even making it to the gym.  I contemplated a thousand excuses why I shouldn’t go.  I went so far as to consider cleaning the oven before I should exercise.  In the end, I decided that if I had gone 8 years without cleaning the oven thus far, I could certainly go another 8.  When I weigh out the immediate satisfaction between pushing myself to the gym, and cleaning the oven, I will ultimately feel better after I follow through with my goal.  I will however consider testing the batteries in the fire alarm when I get back.  Ya know, just to make sure that oven can indeed make it another 8 years without cleaning!

            There will be a week when I fail miserably in my goals.  I have to accept this as part of the challenge of reaching a goal.  It may just happen on that week when I can no longer put off cleaning the oven.  Though I truly hope it doesn’t take me a week to clean!  Be willing to let the set backs go, and pick up where you left off.  It doesn’t matter if a day slipped by, a week, or even a month.  Starting again, today, is as good of a day as any day, and easier than tomorrow.

            At each stage I deserve a reward.  When I transition from 30 minutes of exercise to 45 minutes consistently, I will do something special for myself.  A day at the hot springs, a new pair of shoes, a self cleaning oven?  You decide what would be special for you!  Keep in mind that the ultimate reward is meeting your goal.  I know that in 2 months, I will feel rewarded by my goal because I will feel stronger, and for me, that is motivation! 

           

           

           

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18 December 2012
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Dining at 32,000 feet
Categories:   Nutrition
Dining at 32,000 feet
By Nicole Clark, R.D.

Of all the things that I live for, traveling certainly hits the top five.  It must be the Sagitarrian in me.  I was born to explore.  Granted, I don’t do it for a living.  So when I travel I know it is in the pursuit of happiness, adventure, and time off of work!  Despite this passion that I am forced by some unknown nature to feed at least every six months, I cringe when it comes to my physical need to feed in route to my destination.  Sure, airport dining has its conveniences.  For example, when I have been up since 4:30 am, I have a one hour layover, the need to change terminals, and I am lugging baggage, a crying 18 month old, and a diaper bag exploding with as many toys as I could possibly stuff in there, it is convenient to theoretically sit down and have my meal in front of me in five minutes flat.  Theoretical being the operative word as my daughter doesn’t really approve of us sitting down for a meal anywhere at this point in her life!  
Turns out, our daughter was teaching us a good lesson on dining and traveling.  Frankly, the convenience of airport dining is quickly overrun by disappointment in sub-par quality food with a 5-star price.  So this is where lessons from an 18-month old have really come in handy.  You never, EVER, leave home without snacks.  That’s rule number one.  It is the only rule.  Well, aside from ensuring an adequate supply of diapers!  But you will know if that rule applies to you. 
This rule isn’t just for the travelers with children.  It turns out to be a great rule to live by for any one travel bound!  Traveling can take a toll on you.  The last thing you need is to try to get from point A to point B without any fuel.  Spend a little effort up front to prepare some snacks and sustained energy shall be your reward!  A meal may not fit into your schedule on travel days, so keep yourself energized with many snacks throughout the day.  
Here are some of my easy to pack, easy to eat, snacks when I’m getting ready to travel.  Keep items in small zip lock bags to save space.  And, don’t forget to eat breakfast before you leave the house!   

  1. Good ole’ PB&J!  Or the cousin, peanut butter, honey and banana sandwich.
  2. Apples- they are firm enough to hold up to “baggage handling”
  3. Cheese (choose a firm cheese as they will stay food safe the longest due to their lower moisture content) and whole grain crackers
  4. Squeezable yogurt pouches- freeze before leaving (may need to put in a quart sized bag to get through security)
  5. Trail mix
  6. Carrot sticks, sliced bell peppers, broccoli stem sticks* (purchase a side of ranch from an airport restaurant).
  7. Assortment of dried fruits and nuts (Cherries, apples, raisins, apricots...)
  8. Beef jerky
  9. Granola (you could add to a purchased glass of milk if desired)
  10. Sugar snap peas
  11. Steamed edamame with a dash of garlic salt
  12. Protein powders can be convenient to travel with.  Mix with a purchased low-fat milk at the airport, or on the plane    

A few other considerations when bringing your own food.  If you bring fresh fruits and vegetables AND you are traveling internationally, you may not be able to bring any uneaten snacks into the new country.  Therefore, bring what you think you will eat while en route, or be prepared to toss out some food.  Items that were refridgerated at home should be consumed first.  Remember food safety 101.  You have a four hour window where foods kept in the danger zone, read room temperature, remain safe from explosive bacterial growth.  Failure to keep this in mind can result in other explosions.  Enough said.  Freezing items allots you a little more time, hence the reason for freezing yogurt packets. 

Happy travels! 

* Save the florets for home.  Peel and slice the tender part of the stem to make broccoli sticks.
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17 December 2012
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Healthy FET Kids Sponsorship Thank You
Categories:   On Going Practice
Healthy FET Kids Thanks ConocoPhillips, bhpbilliton, and Blue Cross and Blue Shield of New Mexico for Their Generous Grant Awards
 
This funding will allow additional teachers and school administrators from board-selected Aztec, Bloomfield, and Farmington elementary schools to participate in the Full Engagement Training Program during 2013. The mission of the Healthy FET Kids program is to educate and empower children and their families with the knowledge, beliefs, and behaviors to live a healthy lifestyle. “The Healthy FET Kids’ Board and staff is extremely grateful to these generous sponsors for the opportunity to continue providing this meaningful training to our local schools,” says Sandra Grunwaldt, FET Manager.
 
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20 November 2012
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Stuffed Turkey, Stuffed Belly
Categories:   Nutrition

Stuffed Turkey, Stuffed Belly

By Nicole Clark, R.D.


The start of the holiday season is just around the corner.  How it got here so fast, I have no idea!  What I do know is that this weekend, many of us are either planning for travel, or planning a menu.  Whether you are packing your bags or packing the fridge, we are all subconsciously aware of the likelihood that we may also pack on the pounds!  This stretch between Thanksgiving and New Years is a brutal trial for any one practicing energy management (also known as portion control and dietary balance if you have not participated in FET)!  Frankly, the holidays are a horrible time to implement dietary changes.  Don’t quit reading now, I’m not giving you an excuse to give up entirely.  I still have a few easy, to do suggestions that can help you manage your intake.  Honestly though, NEVER try to make big, and ideally permanent, dietary changes around this time of year.  Unless you have the resolve of well trained Jedi master, you may be setting yourself up for failure.  Besides that, there is a reason that New Years resolutions were invented.  It is just easier to work on new habits when old habits aren’t lurking around on every coworkers desk, the break room, or the kitchen table, just to name a few.

The biggest trap in over eating during the holidays is when we fall into the act of mindless eating.  This subconscious act is so powerful that most of us are in denial that it ever takes place.  Of course, that’s why it is called mindless eating in the first place!  Grabbing a cookie from the break room every time you pass through without recognizing that you made this pass eight times, is mindless eating.  Reaching into your coworkers candy jar every time you pass their desk, which turned out to be twelve times a day if you counted, is mindless eating.  Snacking on pre-holiday meals snacks, engaged in conversation, can result in eating a meal before you even sit down for the real meal.  This too, is mindless eating.  Unfortunately, our beverages can also add up quickly and contribute to over consuming.  My family is fond of wine.  We get caught up in conversation and before we know it, the six of us are on our sixth bottle of wine!  That too is mindless eating, and I am guilty of doing it my self!

Mind your mindless eating, and I can guarantee that weight control over the holidays will be a lot easier!  


  1. You don’t have to deny yourself of a piece of candy.  However, remain mindful of how many you have by keeping the wrappers with you instead of throwing them away.  Checks and balances!  If I have three wrappers in my pocket, well then, I know how many pieces of candy I have had.
  2. Taste your food!  Whether it’s the meal, the cookie, the Chex mix appetizer, or the glass of wine.  If you put it in your mouth, chew it (sip it) slowly and taste it!  Savor the flavor and you will find that emotional need is satisfied.
  3. Bring snacks to work with you.  Especially fruits and vegetables.  If you are mindfully providing your body with nutritious foods, you will be less likely to snack on energy dense holiday foods.  
  4. For pre-meal snacks use a small plate.  Rather than grazing and eating finger foods one at a time, use a small plate (a 4-6 inch appetizer plate) to hold your foods.  Choose your favorite foods, but keep it limited to what you can put on this plate.  Once again, eat slowly and taste your food!
  5. Wait 20 minutes before going in for seconds.  Your brain needs this amount of time to determine your level of satiety (fullness).  If you jump in for seconds before your brain catches up, you are likely to over eat.
  6. As you fill up your plate, portion out 2-4 bites of each item offered.  If you sample everything the first time, you are less likely to feel obliged to go in for seconds just so you can try everything.  2-4 bites may not sound like much, but when you have 2-4 bites of many items, it adds up.


At last, when its all said and done there will inevitably be someone out there who still feels like they over ate.  Your will to head for the couch will be strong.  Focus your sights on the front door, loosen your belt, grab your jacket, and walk around the block.  The fresh air will feel amazing!  And the only thing you can do to compensate for your increased supply, is to increase your demand!  Recruit a friend or family member to join you.  The support of a team can be vital to pulling away from the magnetic force of the Lazy Boy that has been calling you since you went back for seconds.  Before the meal starts, designate someone to be your partner in crime.  If you have already made a verbal commitment to walk with someone after the meal, it is harder to back out.


Happy Thanksgiving!

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12 November 2012
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Planting a Pea
Categories:   Nutrition
 

“Planting a Pea”

By Nicole Clark, R.D.


Admittedly, this article may only be pertinent for a few select readers, but humor me.  There is a chance that if it doesn’t apply to you this month, it may next month, sometime, or never.  How’s that for a safe bet?  Maybe it will be information you can pass along to someone else.  If none of the above, perhaps I’ll come up with something witty that will make you laugh today!

Here is a statistic you probably haven’t wasted much time Googling.  In the U.S., more births occur in September than any other month of the year.  If I were a mind reader, I would bet that you are wondering why I wasted my time Googling it!  Let me assure you, it is all for the sake of nutrition!  

You see, September just so happens to be the ninth month of the year.  Trust me, I counted it out on my fingers!  Further more, we are now in November, giving us two months to go before the new year.  With a little help from one toe, that tells me that we have 10-11 months before some of you may be having a huge life change!  

Every one knows the gestation period for humans is nine months.  Well, nine and a half months I might add, no sense in sugar coating it!  At any rate, statistically, more women are likely to get pregnant in the next few months than any other month of the year.  That makes now the perfect time to get your body nutritionally prepared to become a mother!

Ideally, you want to start this preparation three months before conception.  However, today is also a good time to start if three months isn’t a part of your plan.  And, sometimes it’s not a plan at all, so if life throws you a curve ball, more accurately two pink lines, this will be good for you to know too!  No matter where you are in the planning/producing phase, it is a good time to consider a few vital nutrients for healthy development. 

Nutrients to consider supplementing with are folate, iron, and vitamin B12.  Folate is of greatest concern because insufficient amounts in the body can result in neural tube defects (e.g. spina bifida).  This deformation can begin within 21 days of conception.  It occurs so early in the pregnancy that many women do not even know they are pregnant yet.  Having once been a “Nervous Nelly with a Belly” myself, I’d like to reassure you that if you are pregnant there is a reasonable chance you are getting minimally adequate folate from your diet.  Most breads, cereals, pasta, rice, and crackers have been fortified with folic acid as a mandate from the FDA to help reduce the incidence of neural tube defects.  The daily recommended amount of supplemental folic acid in non-pregnant women of child bearing age is 400 mcg (micrograms).  During pregnancy the recommended daily dose is 800 mcg. 

The other nutrient of concern in preconception care is iron.  As a significant number of women are already iron deficient, supplementing with this nutrient can be essential for preventing anemia.  Inadequate iron resulting in anemia can make you feel low in energy.  Add 1 part pregnancy to 1 part anemia and you have a recipe for hibernation!  During pregnancy, 27 mg/day of supplemental iron is recommended.  Before pregnancy, 15-18 mg/day is recommended depending on your age.

Vitamin B12 recommendations during pregnancy do not increase drastically (2.6 mcg per day vs. 2.4 mcg per day for non-pregnant women), however, this vitamin is still critical for a number of reasons.  The first is that vitamin B12 assists iron and folate in rapid cell development, such as that which occurs after conception.  Additionally, many forms of birth control, and the consumption of coffee and alcohol, reduce our stores of B vitamins.  If you have recently come off birth control, drink alcohol, or coffee your risk of suboptimal stores of these nutrients is greater.

The months before pregnancy, and certainly during pregnancy typically warrant the use of a prenatal vitamin.  You will find that there are many brands, and they come with a wide range of price tags.  The most expensive isn’t necessarily the best.  Ask your health care provider for a recommendation.  

Speaking of prenatal care, this is a service that is highly recommended for a healthy pregnancy.  For women who are eligible, WIC (Supplemental Nutrition Program for Women, Infants, and Children) can be an excellent resource for information and services.  They can be found at the San Juan County Health Office, 742 West Animas in Farmington (# 505-327-6263 or 327-6264).  

In addition to a supplement, a balanced diet that offers breads, cereals, grains, pasta, fruits, vegetables, dairy, and a protein source (e.g. meat, eggs, beans, or nut butters) at each meal will ensure adequate nutrition during pregnancy.  And yes, I suppose you could classify pickles and ice cream as a source of vegetables and dairy.  I wouldn’t dare argue otherwise!  At least for the next nine (and a half) months.    

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30 October 2012
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Prediabetes
Categories:   Health
Prediabetes
By Nicole Clark, R.D.
The chances are, you know someone who is living with diabetes.  With the drastic rise in the number of people diagnosed with diabetes, an important question to ask yourself is, “Am I living with diabetes?”.  Prediabetes is the initial phase of this disease where blood sugars are just beginning to go above the normal range. 
Unlike many diseases, in prediabetes there are usually no overt symptoms.  You may be carrying on day after day and have no idea that your blood sugars are running higher than what is considered normal.  This isn’t intended to be a scare tactic.  Not everyone is going to end up with diabetes.  And those that do develop diabetes can still live a long and very healthy life.  Because there aren’t many symptoms of prediabetes, it is important to recognize what some of the risk factors are.  This disease can develop at any age, and in any population.  However, it does seem to affect certain populations more than others.  African Americans, Latinos, Native Americans, and Asian Americans are some of the ethnic groups that tend to have higher rates of diabetes.  The older we get, the greater the risk.  If someone in your immediate family is living with diabetes, your risk is higher.  Individual risk factors include being overweight (BMI >25), inactive lifestyle, high blood pressure (above 140/90), high triglycerides (above 250 mg/dl), and low HDL “good” cholesterol (below 35 mg/dl).  While we cannot control our heritage, nor our age, we can control the lifestyle factors that have the potential to reduce our risk for diabetes.  Better yet, if you are already living with diabetes you can keep this disease under control by making certain lifestyle choices. 
It isn’t necessary to call your doctor right this minute to determine if you have prediabetes.  It is worth your while to inquire about a blood sugar test at your next check up, especially if you have some of the risk factors previously mentioned.  There are three tests that can be taken to determine if your blood sugars are higher than normal.  The first is an HA1c.  This test is an estimated average of blood sugars over a period of time.  The next test, called a fasting plasma glucose test, as the name suggests, requires that you fast overnight and then your blood sugars are monitored the next morning.  The last test that can be taken is an oral glucose tolerance test.  In this test you consume a beverage that contains glucose after fasting over night.  Blood is drawn at varying intervals after the beverage is consumed to monitor how quickly, or slowly as would be the case in prediabetes and diabetes, the glucose is removed from the blood by the cells in your body. 
Assuming you can tolerate a needle stick, these tests are highly valuable.  Knowing how well controlled your blood sugars are can make a huge difference in your quality of life for years to come.  Studies suggest that those living with prediabetes will develop diabetes (also known as type 2 diabetes, and formerly called adult onset diabetes) with in 10 years unless changes are made to help control your blood sugar.
Moderate weight loss through healthier diet choices and increased physical activity can have drastic effects on lowering blood sugars!  There is no denying that dietary changes are difficult to make, and initiating physical activity can take a lot of motivation.  If you recognize that the ball is in your hand, that you have the power to keep yourself feeling well, then hopefully you can find the will to make small changes over time.  In the long run it is a small price to pay in exchange for good health!
The following links are good sources for additional information on prediabetes.     
San Juan Regional Medical Center offers the National Diabetes Prevention Program (NDPP) at no charge for those who have prediabetes. Call 5050.609.2170 for more information.   
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08 October 2012
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Egg Advice
Categories:   Nutrition
The B “egg” sics, Hardboiled
By Nicole Clark, RD


Green eggs and ham, the classic Dr. Suess book!  Also a classic result of improperly cooked hard boiled eggs!  Maybe it’s your devotion to this book that has led you to cook green, hard boiled eggs for years. More than likely, it’s the fact that eggs are downright difficult to cook properly!  For the record, your hard boiled egg isn’t supposed to have a green tinged yolk.  This color is fabulous on broccoli, peas, and green beans.  However, I find that when I see green eggs, my primitive instinct kicks in and questions the safety of the food before me!  In reality, the food safety instinct has made a false alarm, hard boiled eggs with a green tint on the yolk will not make you sick.  But much like the unnamed character in Dr. Suess’s book, “I do not like them, Sam I Am!”
When hard boiled eggs are over cooked sulfur from the egg white binds with iron in the yolk resulting in the green color you see.  If you’ve ever been to a sulfur hot spring, you know the smell it creates.  That is the same smell that is created in your egg.  As you may already know, smell and taste are intertwined.  A strong, acrid, sour, and pungent scent is not what I desire in my hard boiled eggs.  I bet you don’t either.  Texturally, an over cooked hard boiled egg will also have a “rubbery” feel to it.  If you don’t like the sound of a green egg that smells and tastes like sulfur, then you’re probably not going to be impressed with the same egg if it also has the texture of a dog toy.  Not that I’ve ever tried chewing on a dog toy per se...   
The hard boiled egg is a wonderful food.  It’s easy to make a weeks worth at one time and have many quick breakfasts or snacks.  Nutritionally, the egg is hard to beat.  Eggs are an excellent source of protein, relatively low in calories, and can be a rich source of omega-3 essential fatty acids.  But what good is the egg if you don’t want to eat it because it tastes like sulfur?  Here are some basic tips for making the perfect hard boiled egg.  

  1. Choose a cooking pot that is going to comfortably hold all the eggs you want to boil and give them some room.  If you try to cram too many eggs in a pot of water they can break while they are cooking.  
  2. Place your eggs in a bowl of warm water while the cooking water is heating up.  If you put cold eggs into hot water, they are more likely to break.
  3. You want your water to be heated to a gentle boil.  Your water should look more like a simmer than a boil where the water has large, slow rising bubbles.  This may mean using one of the burners on your stove that has less power.
  4. Use a spoon to submerse the eggs into the water so that they don’t break.
  5. At this altitude (5000-6500 ft. approx.) I have found that 12-15 minutes is an appropriate amount of time to “simmer” your eggs.  If you like a soft boiled egg, shoot for 3-4 minutes, and 5-7 minutes for a medium boiled egg.  This assumes that you submerse them in cold water afterwards.  If you want to skip this step (6) a hard boiled egg will take 10-12 minutes at this altitude    
  6. To further prevent over cooking of eggs you can remove them from the cooking pot and put them in a bowl of cold (not freezing) water.  This technique not only keeps the eggs from continuing to cook, but it helps separate the inner membrane from the shell, making them easier to peel.  FYI- if you purchase farm fresh eggs, as in, purchased them from the farmer yourself, not because the carton said they were farm fresh, you can expect the egg to be more difficult to peel regardless of the cold water submersion.  It’s just the way it is! 

There you have it, the recipe for a successful hard boiled egg!  For the trivia inclined readers, how can you tell if an egg has been boiled or not once returned to the carton?

Spin the egg on its side.  If the spins smoothly, it has been boiled.  If it wobbles as it spins, it is still raw!   
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24 September 2012
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Sleep It Off
Sleep It Off
By Nicole Clark, R.D.

Alas!  The easiest “diet” you’ll ever try!  Proven by many studies, this is the diet you’ve been waiting for to help you loose weight!  No pills, no restrictions, and best of all, it’s free!  Call within the next 10 minutes and we’ll send you a second for free!  That’s 2 for the low, low price....CUT.  If this type of advertisement sounds familiar to you because you are one of the many Americans who spends countless late nights in front of the television, unable to sleep, then this blog is especially important for you!  
Studies have found that people who get inadequate sleep are more likely to be overweight or obese.  This association is attributed not only to quantity of food consumed in sleep deprived people, but also the quality of diet selected.  When adults get less than 6 hours of sleep a night, they typically consume 30% more calories than the comparable adult who has had adequate sleep.  Though unfortunate, you can safely assume that sleepy people are not consuming extra calories through mindless consumption of fruits and vegetables.  Instead, the calories are brought in by excess consumption of carbohydrates.  If you think about it, it makes sense.  Remember that carbohydrates are a quick source of glucose because they are easy to digest.  Glucose is also the primary source of fuel for your body’s cells.  So when the body is fatigued from lack of sleep, it seems only natural that the body would try to compensate by craving a food that provides quick energy.  As you might expect, this pattern is found not only with adults, but also in sleep deficient children and adolescents.
Further complicating the issue is the effect of insufficient sleep on our level of activity.  Simply put, when we are tired we flat out don’t want to exercise!  If we do muster up the motivation to exercise, we typically don’t put as much effort into our activity as we would if we were well rested.  
In summary, inadequate sleep has a strong potential to contribute to overeating and under exercising.  Both of which can obviously lead to adding on extra weight.  If you would like to try to shed a few pounds, this may be a good way to start, just sleep it off!  A little extra sleep never hurt any one!  It is possible that 5 hours of sleep is adequate for you.  You will know when your sleep is adequate, because you’ll wake up feeling refreshed and ready to take the day on, before your triple shot of espresso!  For most adults 7-8 hours of sleep a night is adequate.  However, if you are sleep deprived, you may have some catching up to do.  In which case, you may need a week of 8-10 hours of sleep.  This may seem impossible, but let me just say there is no shame in going to bed at 8 PM.  I tried it just this week, and frankly, I think my 15 month old is on to something, because I felt great the next day!  So save exercise for earlier in the day, turn off the t.v., dim the lights, and sleep well! 



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14 September 2012
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Omega 3 Debate
Categories:   Health
A Point to Ponder in the Omega 3 Debate
By Nicole Clark, R.D.


Last week the medical community released a large study stating that omega-3 fatty acid supplementation had no effect on preventing cardiovascular disease.  Before you give up on supplementing with omega-3 fatty acids (e.g. fish oil or flax seed oil), or throw out the idea of adding this supplement, there are a few things that you should know about the study.  Please note that I have no disclaimers regarding my continued support in the use of supplementing with omega-3 fatty acids.  While I typically encourage nutrients to be obtained from food, this may be one of the situations in which a supplement is beneficial.  Consider the following as you make the decision for yourself.
In dissecting the study recently published in the Journal of the American Medical Association there are a few key components to point out.  First, this large study which followed multiple trials looked at mostly men with a mean age of 63.  The mean dose of supplemental omega-3 fatty acid was 1.7 grams per day.  Now this daily dose is consistent with the average consumer, therefore this study does provide valuable information.  However, the conclusion is short sighted in saying that omega-3’s have no benefit because it has failed to recognize a few significant considerations.  Primarily, in studies showing that omega-3 fatty acids ARE protective against heart and other inflammatory diseases, the dose of omega-3 fatty acids starts at 2 grams per day and up to 4 grams per day.  What this suggests is that an effective dose is significantly greater than what most people are taking, not that omega-3’s simply aren’t effective for cardiovascular protection. 
I am not suggesting that more is always better, but when you take into consideration the average Western diet, more omega-3 fatty acids may be better.   We have to consider the ratio of omega-3’s to omega-6’s in the typical Western diet.  The reason for this is that omega-6’s, another essential fatty acid, compete with omega-3’s in the body for enzymes that will break them down.  Once broken down, omega-6 EFA’s (essential fatty acids) promote the production of inflammatory markers, thus promoting diseases such as heart disease.  On the other hand, omega-3 EFA’s lead to the production of anti-inflammatory markers, therefore reducing risk for disease.  Most western diets provide a ratio of omega-6 to omega-3 that is 15:1!  Now if omega-6 competes with omega-3 for enzymes, and our diet provides mostly omega-6 EFA’s, it is obvious that pro-inflammatory markers will predominate.  To put things into perspective, historically we used to consume omega-6 to omega-3 fatty acids on a 1:1-1:3 ratio.  Historically, our society also experienced less heart, and other chronic diseases.  What this translates to is that most of us are eating a diet that is high in fatty acids promoting inflammation and therefore disease.  To reset this balance we are left with a few choices.  Either reduce the amount of omega-6 EFA’s in our diet, or provide more omega-3 EFA’s to balance out the ratio.  I am not suggesting that adjusting this ratio is a cure all, simply a component worthy of our attention in further studies.  What we can conclude from this study is that 1.7 grams of supplemental omega-3 may not be enough to compete with the high amount of omega-6 obtained in the Western diet.
One other consideration regarding this study.  While adequate dosing is of greatest significance, time is also worth noting.  A 63 year old male who likely followed a Western diet, may need more than 2 years of supplemental omega-3 to counter a lifetime of high omega-6 intake.
Protecting your heart cannot be achieved through omega-3 supplementation alone.  Remember that exercise, weight control, high fruit and vegetable intake, adequate sleep, and stress reduction also play an important role in protecting your body from disease.  Consuming 2-4 portions of fish a week is an easy dietary intervention for increasing the amount of omega-3 you receive.  And finally, should you decide to include an omega-3 supplement into your diet, or increase the dose you are presently taking, it is important to inform your doctor if you are currently taking any prescription medications. 

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02 September 2012
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Every Gardens Got Em
Categories:   Nutrition
Every Gardens Got Em’
By Nicole Clark, R.D.

I began gardening about six years ago.  Every year I’ve learned a little something about fruitful gardening.  I’ve come a long way from the first garden.  My first lesson was on the economics of soil.  I learned that flagging down a construction truck full of dirt, and asking him to dump it off in front of your house for $50, while economical, is not the best base for garden soil.  I’m not even sure it was dirt, but rather a ton of clay.  I should have been suspicious when the driver barely had the bed of his truck back to a horizontal position when his tires began peeling out of my driveway!  I’m sure I have spent $300+ over the years trying to amend that fateful decision.

At long last, I have big, green, healthy tomato plants.  Plentiful blossoms on my cucumbers.  Thriving chard, mixed greens, and plump chiogga beets.  Unfortunately, it’s the end of August.  Despite my attempt to start indoor seeds in February for an early start on the season, I stare at a hundred green tomatoes, and cucumber blossoms.  I beg and plead with Mother Nature they be allowed to ripen up before the first frost.  Lesson number 100: hungry deer will gladly offer free garden trimming.  Lesson learned: Big brown dog not earning his keep, and two; hoop houses are key to a successful garden. 

One plant remains faithful to my amateur gardening skills though.  And I know I am not alone in asking why I thought I needed two zucchini plants.  One goes a long way, every year!  Clearly a lesson that still needs to be learned!  However, the overly giving zucchini plant transports me back to the time when my grandmother was still alive.  I can always look forward to excessive zucchini harvests because I know my family and I will be feasting on calabacitas (spanish for “little squash”).  A simple dish of mixed squash, green chilis, corn, peppers, onion, and spices.  All of the vegetables that are at their peak right now come together to make a delicious breakfast, lunch, or dinner!  Sometimes, it’s all three.

My mom makes calabacitas in the traditional style that my grandmother made.  I too have followed this recipe that has been ingrained in my head for many years.  Though as a dietitian, I must admit I feel moderately guilty for the following disclosure.  I occasionally add smoked gouda, and or chorizo to this exceptionally delightful and healthy recipe.  While I love this dish enough to eat it three times a day, I love it even more with a little variation!    

Perhaps by this time of year you too have found yourself with a stock of zucchini, or other summer squash.  If your freezer is already full of zucchini bread, then I offer you a new option for all of that squash.  If you haven’t a garden, all you need is a friend, neighbor, coworker, or even an enemy with one.  They would all be glad to share this abundant vegetable with you.  You can count on the Farmers Market selling all of the base ingredients for this refreshing salad as well.  Try it for the first time using the original recipe, just like my grandma made it.  You’ll be hooked, and best of all, you’ll no longer fear planting two zucchini plants, or the friend who is always trying to pawn off their excess squash on you!


Calabacitas
Serves 6-8

  • 3- medium sized summer squash (mixed varieties is best for color) cubed into 1/2 inch pieces
  • 1- medium sized yellow onion chopped
  • 2- bell peppers (poblano, red, orange or green bell) cut into 1/2 inch squares
  • 1 1/2 cups corn cut from 3-4 ears (fresh is best, frozen can be substituted in the winter)
  • Diced green chilis- add to taste and desired level of spiciness.  1/3 cup is a good starting point.
  • 2-3 cloves of garlic, minced
  • 2 tsp ground cumin (more as desired)
  • 1/3 cup chopped cilantro (leaves only, discard stems)
  • Salt and pepper
  • 2 TBS olive oil
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