Saturday, January 28, 2012

School's in Session!



I am happy to report that I have survived my first week of school.  For those of you who don't know, I am taking Chemistry 101 and Biology 107 this semester at Montgomery College.  (see Hello Internet! post for more details about my plan to become a Dietitian)  It is quite an experience being back in school and I had some rather interesting "first week" kinks to work out.

The school week started with attending my first Chemistry lecture in about 10 years.  I walked in to the classroom about 5 minutes late because apparently Montgomery College does not have enough parking spaces for all of its students and I struggled to find a space.  Anyhow, the first thing that greeted my arrival was an older gentleman ranting and raving, in an accent I could barely understand, about how technology is ruining our brains and how the billionaire corporations are all Ponzi schemes.  To my surprise, he was the Chemistry professor and that was part of his lecture.  I sat through about 3 hours of his "teaching" and only learned approximately half of the scientific method.  I was crushed and could not accept that this man held the keys to my success in Chemistry.

I discovered that my Chemistry lab professor, who I learned more from in 5 minutes than I learned in 3 hours from the other professor, had an opening in a section of her class that meets Monday, Wednesday and Friday mornings.  I quickly rearranged my schedule and switched in to her class faster than you can say "polyatomic ion."   

To make one thing clear, I am going to school to LEARN.  As an adult going back to school, I'm not messing around.  I am taking my studies very seriously and want to get As.  There are many more science classes in my future and if I don't get the right foundation with the basic courses I am doomed.

As I had imagined, I am in classes with a lot of 18 and 19 year-olds.  Luckily, though, my evening Biology course is mostly adults who work during the day and attend school at night.  It is great to know that I am not alone in the "adult going back to school" endeavor.  Wish me luck!

Thursday, January 19, 2012

Vitamin D


Working at a nutritional supplement company has allowed me to start learning more and more about certain vitamins and minerals that support healthy bodies.  One of the vitamins I am most interested in is VITAMIN D.  It is a very important nutrient that, unless you take a supplement or spend lots of time in the sun, you will have a difficult time achieving sufficient levels through diet alone. 

One of the most significant roles that vitamin D plays in the body is to aid in the absorption of calcium, which we all know is a key nutrient for bone health.  Studies also show that there is a link between low blood levels of vitamin D and various cancers, cardiovascular disease, depression, type 2 diabetes and auto immune diseases.  There are many benefits of vitamin D including improved neuromuscular function in the elderly, lower risk for rheumatoid arthritis, and aiding in the growth and development of the fetus during pregnancy.

It is estimated that at least one-third of Americans have low vitamin D levels.  The greatest source of vitamin D, aside from supplements, is the sun.  It is produced in response to UV exposure to our skin cells.  It's possible to get enough vitamin D from the sunlight.  However in many parts of North America, the rays are too weak in the winter months and, with increased sunscreen use to protect against skin cancer, plus the fact that we tend to spend more time indoors than out, it is difficult to achieve the amount of exposure we need to get adequate levels of vitamin D. 

The only foods that are considered to be a good source of vitamin D are wild-caught fatty fish such as salmon, mackerel and sardines.  A great deal of the farmed fish we typically eat contains about 1/4 the amount of vitamin D that wild-caught fish contains.  Milk, which tends to be fortified with vitamin D (it does not naturally contain it) only contains about 100 IU (International Units) per 8 ounces. 

The current RDA (Recommended Dietary Allowance) set by the Institute of Medicine's Food and Nutrition Board is 600-800 IU, depending on age.  The upper limit is set at 4,000 IU per day.  You can see why many people, unless they take supplements, have a hard time achieving even the conservative RDA of 600-800 IU.  


Now, I am not telling you to go out and start taking vitamin D supplements, but I do find the subject very interesting since this seems to be a very important nutrient that roughly 1/3 of us are lacking.  I have started taking a multivitamin containing 2000 IU per day (among other nutrients important for young women) as an insurance policy against many of the diseases mentioned above. 

Friday, January 13, 2012

Spicy Brussels Sprouts

I try to incorporate some form of deep green, leafy vegetable into my home-cooked dinners.  A new favorite for Tom and me is brussels sprouts.  They belong to the cruciferous family of vegetables and their leafy green cousins include cabbage, kale, collard greens, broccoli, bok choy and cauliflower. 

Nutritionally speaking, they are wonderful for you.  Brussels sprouts are a good source of vitamins A and C, dietary fiber and folic acid.  They also contain a nutrient called sinigrin, which, studies show has the ability to destroy precancerous cells if consumed regularly. 

Brussels sprouts have gotten a bad wrap for being smelly, mushy and altogether unappetizing.  The old fashioned way of preparing brussels sprouts was to boil them to death.  The act of boiling does two bad things: it reduces the the level of anti-cancer compounds and it tends to overcook them, in turn, releasing a sulfurous odor.  Steaming, roasting, and stir frying are all much better ways of cooking your sprouts.  

Try my really delicious (and easy!) recipe for Spicy Brussels Sprouts.  I make these at least once a week; it is my favorite preparation.    

Spicy Brussels Sprouts
makes approximately 2-4 servings  
(we love these so much that it's usually just enough for the two of us...)

Ingredients:

2 cups brussels sprouts, ends trimmed and cut in half
1 tbsp (split in to 3 tsps) non-dairy buttery spread (I use Earth Balance Buttery Spread )
1/4 tsp salt
1/4 tsp pepper
1 tsp or a generous sprinkling of red pepper flakes (to taste, of course)

Spicy Brussels Sprouts after being stirred up in the pan
Melt 1 tsp of the Earth Balance in a large saute pan on medium heat.  Take the pan off the heat (so that you don't burn the butter) and place the brussels sprouts flat side down, in one layer, on the pan.

Put the pan back on the heat and lower to medium-low.  Sprinkle the sprouts with salt, pepper, and red pepper flakes.  Put the remaining Earth Balance on top of the sprouts and cover.

Cook, covered, for about 5 minutes or until the bottom the sprouts are browned (I like mine pretty browned as you can see in the picture but you really just need to make sure they are cooked through and not too crunchy).

Stir so that the tops of the sprouts get some contact with the pan and cook for about one more minute.

Enjoy!  

Nutrition Information:
per 1/2 cup serving
Calories: 50   Fat: 2g  Saturated Fat: 0.6g   Sugar: 1g   Sodium: 51mg   Protein: 2g   Fiber: 2g

Thursday, January 12, 2012

Books!

Here's an update for those of you who are following my journey back to school.  I bought my books today for my first two classes back:  Chemistry 101 and Biology 107.  They both have labs and discussions so there are a total of 6 books for the two classes.  That big stack of books set me back about $300 but I am optimistic that they will be the beginning of a great new career for me.  Here's to studying!


my new best friends!

Flax Fan

Something that I have started incorporating into my diet is FLAX in the form of ground flax seeds.  I typically eat a serving of this a day, which equates to about 2 tablespoons.  There are a lot of trendy seeds and berries to try (chia seeds, acai berries, gogi berries, etc) but to get the most "bang for your buck" I would go with flax if you are going to try any of them.  You can get a bag of Bob's Red Mill Whole Ground Flax Seeds for about 5 bucks.  And this bag will last you a long time if stored in the fridge. 

my bag of flax!
The nutritional benefits of flax seeds are great.  They are packed with alpha-linolenic acid or ALA which is an omega-3 fatty acid.  A diet rich in omega-3s can help reduce inflammation associated with asthma, osteoarthritis, rheumatoid arthritis, migraine headaches, and osteoporosis.  This nutrient is also shown to help reduce bone loss, and protect against heart disease, cancer and diabetes.  Additionally, omega-3s can help to reduce and control blood pressure.  The benefit that you will see almost immediately is that, since flax seeds are rich in fiber, they can help you to become more regular.  For a full list of the specific proven benefits associated with consuming flax seeds check out the Mayo Clinic's website. 

"How do they taste?" you ask.  I would say they taste pretty good.  Flax seeds are somewhat nutty, but the flavor really isn't imposing at all.  You can sprinkle them on any cereal or oatmeal, bake them into cookies and cakes, mix them in to waffles or pancakes, or blend them in to your favorite smoothie.  Really, you can add them to almost any other food you like.  Grinding them (or buying pre-ground like I do) increases their digestibility and therefore their nutritional benefits.


ground flax seeds
When you start to incorporate flax seeds into your diet, start slowly to decrease the chance of getting an upset stomach.  As with adding any fiber source to your diet, it may increase...ahem...flatulence and bloating.  Of course, if this is an unbearable problem for you, I would suggest using another form of omega 3s in your diet such as fresh water fish or a fish oil supplement. 

I am a flax fan, and if you give them a try, think you will be too! 

Thursday, January 5, 2012

Wings and Chili

We had company over the other other night to watch the Sugar Bowl (Go Michigan!) and I wanted to make some healthy and delicious versions of everybody's favorite football foods...wings and chili.  These two foods are known for being high in fat, and very unhealthy.  My renditions of these crowd favorites are much healthier without sacrificing any of the taste.  Our friend liked the wings so much he suggested I make them every time we have him over!  

Vegetarian Chili
makes about 6 servings
Ingredients:
(you can use really any veggies you have in the house that you think would be good in a chili)

2 tbsp olive oil
6 cloves garlic, minced or pressed
1 yellow onion, chopped
1 green bell pepper, chopped
3 serrano peppers, seeded and chopped
2 cups frozen corn
1 cup white mushrooms, chopped        
2 tbsp chili powder
1 tsp salt
1 tbsp cumin
¼ tsp cayenne pepper
4 tomatoes, seeded and chopped
1 15 oz can black beans, drained and rinsed
2 15 oz cans, drained and rinsed
1 15 oz can tomato sauce
1 cup low-sodium vegetable stock
2 cups brown rice (optional)
½ avocado chopped (optional)
2 green onions, chopped (optional)
light sour-cream (optional)

Heat olive oil in large pot over medium-high heat.  Add onions, bell pepper and serrano pepper. 
Cook until fragrant, about 3 minutes.

Stir in mushrooms and corn, cook until mushrooms start to brown, about 6 minutes.

Add spices, stir and cook for about 30 seconds or until fully incorporated.

Stir in tomatoes then add the stock, tomato sauce, and beans.  Bring to a boil.

Reduce heat, cover and simmer for at least 20 minutes.  The longer you simmer, the better the flavor! 

Make the rice ahead of time if you'd like, or start cooking it when you are waiting for the chili to boil. 

Layer the servings with about 1/3 cup of rice on the bottom of the bowl, followed by the chili, then a few pieces of the chopped avocado, green onions, and a small dollop of light sour cream.

My bowl of chili with all the trimmings.

Nutrition Information (per serving, including rice and all garnishes)
Calories: 265   Fat: 3g   Saturated Fat: 1g   Sugar: 7g   Sodium: 445mg   Protein: 12g

Boneless Buffalo Wings with Blue Cheese Dip
makes 24 pieces

Ingredients:
Wings
1 lb boneless, skinless chicken breast tenders (we bought ours from Whole Foods, Level 2 on their 5-Step Animal Welfare ratings scale)
2 tbsp flour
¼ tsp red pepper flakes 
¼ tsp black pepper
¼ cup buttermilk
1 tsp Tabasco sauce
2 cups whole grain wheat cereal, crushed
                                                           ½ cup store bought wing sauce
                                                           1 tbsp honey

Blue Cheese Dip
½ cup low-fat blue cheese crumbles
½ cup light sour cream
dash of garlic powder





Preheat oven to 350 F and lightly spray a baking sheet with with cooking spray.  

Mix the flour, red pepper flakes and black pepper in an air-tight, large freezer bag.  

Prep the chicken by rinsing, patting dry, and cutting in to 24, bite-sized pieces.  

Put the chicken in the flour mixture bag and toss until all pieces are coated.  

Add the buttermilk and the Tobasco sauce to the bag and toss until coated.  

Place the crushed cereal in a large mixing bowl, add the chicken pieces, and coat all of the pieces in the cereal.  

Lay the chicken in a single layer on the baking sheet.  Bake at 350 F for 25 minutes, or until chicken is cooked all the way through.  

While the chicken is cooking, add the honey to the store-bought wing sauce and stir until combined.  

Prepare the blue cheese dip by mixing the crumbles, sour cream, and a dash of garlic powder.  Refrigerate until ready to serve.  

Before serving the wings, gently toss them in the wing sauce and honey mixture, or serve that sauce on the side.  

Nutrition Information (per piece of chicken, without dip)
Calories: 47   Fat: 0g  Saturated Fat: 0g   Sugar: 1g   Sodium: 190mg   Protein: 4g

Nutrition Information (per tbsp of dip)
Calories: 15   Fat: 1g  Saturated Fat: 1g   Sugar: 0.5g   Sodium: 50mg   Protein: 1g

(Traditional chicken wings have about 100 calories per wing and 6 grams of fat!)

Tuesday, January 3, 2012

My First Nutrition Job

I am happy to report that I have gotten a job and start tomorrow!  For the past month I have been working on, not only setting myself up in school, but getting a part time job in the nutrition field.  It's only 12 hours a week to start, but something is better than nothing, especially when you are brand new to the field. 

The company is called Theralogix and I will be doing administrative duties in their nutrition department.  It is a nutritional supplement company that formulates and sells nutritional supplements to patients via physicians.  They make supplements for women's health and reproduction, urology, and rheumatology.  They also have a few multivitamins and some general health supplements. 

I am very excited to start working with RDs (there are two at Theralogix who help come up with the formulas for the supplements) and doctors.  By virtue of being around them and learning about the supplements, I will gain knowledge about what vitamins and minerals support the body and in what ways. 

Wish me luck!

Sunday, January 1, 2012

Durian: The "King" of Fruits

Last night, for a New Year's Eve treat, I got to experience the durian for the first time.  This fruit, little known to most Americans, is known as "the king of fruits" in Southeast Asia.  I have been hearing about the durian since I met Tom's parents, Gail and Sandy, around a year and a half ago.  They are avid travelers and durian lovers, having been to Southeast Asia many times.
 
Durian we purchased at an Asian supermarket
 The durian can grow to be as long as 12 inches and as wide as 6 inches and can be quite heavy; usually weighing somewhere between 2 and 7 pounds.  The edible flesh, best consumed raw, is encased in a hard and spiky exterior that is easily penetrable with a sharp knife.  The texture of the flesh is buttery, and is almost pudding-like in consistency.  According to "The Joy of Cooking" you can also roast and eat the large seeds as a snack. (I am very surprised there is an entry for durian in this book!)

It, however, is best known for its distinct smell, which is either admired or abhorred.  Some say it smells of almonds, others say it reeks like rotten onions or gym socks.  Due to their sometimes offensive odor, they are often banned in some public places, taxis, and mass transit systems in Southeast Asia. 
Removing the flesh
I have never seen the merits of a food as hotly debated as the durian.  Anthony Bourdain, a lover of durain, describes it best: "Its taste can only be described as...indescribable, something you will either love or despise...Your breath will smell as if you'd been French-kissing your dead grandmother."

My reaction after eating it for the first time?  The smell is definitely distinct, not completely unpleasant, but not an odor I would recommend for, let's say...a scented candle or perfume.  The texture is unctuous, but not in a bad way, and the taste is good.  It tastes sort of nutty and a little sweet.  I can officially say I am a confirmed fan of the durian and could see it making an excellent pudding or smoothie.

Ready to eat! 
Nutritionally speaking, the durian is a great source of vitamins A, C and B6, thiamin, manganese and potassium.  A 1/2 cup serving contains roughly 150 calories, 5 grams of fat, 27 grams of carbohydrates and 4 grams of fiber.  It is a good treat and makes a great choice for dessert.