My dad and I hitting the slopes

This past weekend, my family rented a small cottage in West Dover, Vermont and hit the slopes. With 10 people (including 2 of my kids), dining out can get expensive and long waits during a holiday weekend is not my style. We did go out for one family meal which turned out to be a festival of fried food and heavy butter sauces. Instead of indulging in high calorie cuisine the entire trip, we opted to bring our own food.

Our Rental
Our rental house had a small kitchen with simple equipment available (we asked in advance) and it was less than a mile from the mountain so we were able to take a quick ski break and make it home for a quick lunch. This saved us lots of moo-lah and made sure were energized for our afternoon skiing. Although my brother-in-law tried to assign out foods for everyone to bring, we each brought a few healthy snacks and my mom brought the bulk of the meals for the 4 days. I drove up with my older two kiddos, so many of the snacks I brought were kid-friendly.

Lodge Food
We did visit the ski lodge and quickly learned the prices were ridiculously expensive and food was sub-par. I don’t need to spend money getting a fantastic ski workout only to eat thousands of tasteless calories during my lunch hour. I did find a “make your own salad” station for 10 dollars, but opted to eat at our rental. I also stuck a few granola and KIND bars in my ski jacket for me and my 2 kids as snacks.

Healthy Snacks
What’d we stock up on? Lots of goodies! Fresh fruit like clementine’s, bananas, apples, and dried papaya (my sister’s favorite).

Ski snacks

Unsalted crackers, popcorn, unsalted almonds, KIND Bars, LUNA Bars, low fat chocolate milk, and fruit bars. Of course, we brought a bar of dark chocolate from Trader Joe’s—we all need our dark chocolate antioxidants!

Healthy Meals
For our meals, we kept it very simple and healthy. Our breakfast choices consisted of:

• Eggs cooked scrambled or easy over.
• Rye bread with peanut butter.
• Oatmeal made with raisins and bananas.
• Puffins cereal and skim milk.

For our lunch and dinner options:

• Pre-washed salad greens topped with sliced veggies like cucumbers and tomatoes with a light vinaigrette dressing.
• Cold cut platter with mustard on rye bread.
  

  Quick & easy salad

• Peanut butter and Jelly sandwiches with hot cocoa.
• Grilled cheese sandwiches.
• Wine and light beer.

There was plenty to go around and leftovers were used to make sandwiches for the trip home. The remainder of the food was taken home by my bachelor brother, of course.

Not Renting?
You can still bring healthy options. Call in advance and ask if your hotel or motel has a refrigerator, microwave, and coffee maker (for hot water). If there is no fridge, you can bring the following:

• Pouches of unsweetened oatmeal with raisins and banana.
• Peanut butter sandwiches.
• Whole fresh fruit like apples, clementine’s and bananas.
• Dried fruit like papaya and apricots.
• Nuts like almonds and pistachios.
• Stable shelf low fat milk (like these from Horizon).
• Granola bars and fruit or breakfast bars.

LET’S DISCUSS: What do you eat when you go skiing?

Potato Goodness
This starchy veggie is brimming with goodness. One maedium spud (5.3 ounces) contains 110 calories, 26 grams of carbs (only 1 of which are sugar), 2 grams each of fiber and 3 grams of protein. It’s an excellent source of vitamin C, vitamin B6 and potassium and a good source of niacin, magnesium, phosphorus, and manganese.

Studies have shown that potatoes can help fight cancer. According to the FDA, foods high in potassium and low in sodium (like potatoes) may help reduce the risk of high blood pressure and stroke.

Easy Roasted Potatoes
(Photo on right)
Yield: 4 servings (about 1 ½ potatoes per person)

Ingredients:
6 small new potatoes (or 4 medium russet potatoes), washed and thinly sliced
1 tablespoon olive oil
¼ teaspoon salt
Pepper, to taste
Cooking spray

Directions:
Pre-heat oven to 425˚F. Place potatoes in a medium bowl. Add oil, salt, and pepper; toss to coat. Spray baking sheet with non-stick cooking spray. Place potatoes on baking sheet in a single layer. Bake for 20 to 25 minutes until potatoes are slightly golden.

Nutrition info per serving:
Calories: 209
Total Fat:  4 grams
Saturated Fat: 1 gram
Total Carbohydrate: 41 grams
Protein: 5 grams
Sodium: 193 milligrams
Cholesterol: 0 milligrams
Fiber: 4 grams

Family-Favorite Baked Fries
Photo (above) and recipe courtesy of The United States Potato Board.

Golden baked russet fries with fresh thyme and garlic

Servings: 8
Prep time: 10 minutes
Cook time: 20 minutes

Ingredients
6 russet potatoes or potato type of your choice (try red, yellow, white or fingerlings)
6 cloves of garlic
8 sprigs fresh thyme, picked from stems
5 tablespoons olive oil
Salt and freshly ground pepper to taste

Directions

• Preheat the oven to 450°F.
• Place whole potatoes (do not poke) into microwave-safe covered dish.
• Microwave on HIGH for 3 to 4 minutes. Let cool.
• Cut each potato lengthwise into 8 even wedges
• In a large mixing bowl toss the potatoes with garlic cloves, olive oil and thyme, and sprinkle lightly with salt and pepper.
• Arrange the potatoes and garlic in a single layer on a baking sheet.
• Bake for 10 minutes until the potatoes are crisp, rotate and cook an additional 10 minutes until dark golden brown on all sides. Transfer to a plate and serve.

Nutritional analysis per serving with skins:
Calories: 190, Fat: 9g, Saturated Fat: 1.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 80mg, Potassium: 601mg, Carbohydrates: 26g, Fiber: 2g, Sugar: 1g, Protein: 3g, Vitamin A:  0%, Vitamin C:  50%, Calcium:  2%, Iron:  8%

Variations
Fresh Rosemary Fries
Cost per serving: <$1.00

Directions
Follow original directions, but omit thyme and garlic and replace with 4 tablespoons chopped fresh rosemary, reduce olive oil to two tablespoons.

Nutritional analysis per serving with skins:
Calories: 170, Fat: 3.5g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 300mg, Potassium: 716mg, Carbohydrates: 31g, Fiber: 2g, Sugar: 1g, Protein: 4g, Vitamin A: 0%, Vitamin C: 60%, Calcium: 2%, Iron: 8%

Baked Chili-Cheese Fries
Cost per serving: <$1.00

Directions
Omit thyme, garlic cloves, olive oil and black pepper. Stir together 3 teaspoons chili powder and 2 teaspoons each: dried cilantro, onion powder, garlic powder and ground cumin in a small bowl. Sprinkle
on potatoes before baking. Sprinkle 1 1/2 cup shredded reduced-fat Mexican blend cheese over
cooked “fries” and bake for a minute or 2 longer to melt cheese.

Nutritional analysis per serving with skins:
Calories: 230, Fat: 8g, Saturated Fat: 3g, Trans Fat: 0g, Cholesterol: 10mg, Sodium: 500mg, Potassium: 747mg, Carbohydrates: 33g, Fiber: 3g, Sugar: 1g, Protein: 9g, Vitamin A: 15%, Vitamin C: 60%, Calcium: 35%, Iron: 10%

Steakhouse Baked Barbecue Fries
Cost per serving: <$1.00

Directions
Omit thyme, garlic cloves and olive oil. Stir together salt, pepper and 2 teaspoons garlic powder and 2 teaspoons onion powder in a small bowl. Brush potato wedges with 1/2 cup barbecue sauce, then sprinkle seasonings over potatoes before baking.

Nutritional analysis per serving with skins:
Calories: 180, Fat: 4g, Saturated Fat: 0.5g, Trans Fat: 0g, Cholesterol: 0mg, Sodium: 430mg, Potassium: 749mg, Carbohydrates: 34g, Fiber: 3g, Sugar: 2g, Protein: 9g, Vitamin A: 0%, Vitamin C: 60%, Calcium: 2%, Iron: 10%
 

LET’S DISCUSS: What’s your favorite way to enjoy potatoes?

The Meal
After my son got checked out in the ER and was determined to be in good health, the doctor wanted to make sure that he was able to eat and tolerate “normal” food. I’m trained as a clinical dietitian and have worked in hospitals and the ER before, so this was usual protocol. My son was starving by the time they brought his tray out (which was pre-selected for him) and I was surprised to see what was on it:

• 1 mini cheese pizza (about 6-inches)
• ½ cup apple juice
• ½ cup vanilla ice cream
• 1 pack Oreo cookies

I calculated the nutrition breakdown of the meal. Here are the numbers:

• Calories: 841
• Fat: 38 grams (58% of the daily recommended amount for an adult)
• Saturated fat: 18 grams (90% of the daily recommended amount for an adult)
• Cholesterol: 60 milligrams (20% of the daily recommended amount for an adult)
• Sodium: 1,122 milligrams (49% of the daily recommended amount for an adult)
• Carbohydrates: 104 grams (35% of the daily recommended amount for an adult)
• Fiber: 4 grams
• Sugar: 52 grams
• Protein: 24 grams

This meal was composed 40% of fat, which is above the recommended Dietary Guidelines maximum of 35%. The fat, saturated fat, and sodium high compared to the recommendations for an adult—can you imagine this was served to a 9-year old kid!  In addition, much of the carbohydrates and sugar came from the juice, ice cream, and cookies. There were no whole grains, fruits or vegetables provided. What about some steamed broccoli or baby carrots on the side? Or making the pizza from whole wheat pizza crust? Many brands are very tasty these days.

My Response
When the hospital called to follow up on my experience, I explained how the staff was amazing, compassionate and caring for my son however the food was not up to par. As I’ve previously worked in hospitals and work in the food biz, I know there are healthier options to provide kids that are also tasty.  I also know with the focus on preventing childhood obesity and the new MyPlate guidelines, this meal needs to be vastly improved.

LET’S DISCUSS: Have you had a similar experience or an opposite experience?

Simple Sugars
Most folks refer to this category as natural sugars. Here comes the science….Natural sugars can be categorized as single (“mono”) and double (“di”) sugars. The body can absorb sugar in its single or “mono” form. The double or “di” sugar needs to be cut into 2 pieces (or digested) in order to be absorbed.

Single sugars

• Glucose: Also called dextrose. It’s the primary energy source your body uses.
• Fructose: It’s found in fruit and honey. It’s the sweetest of all natural sugars.
• Galactose: It’s the building block of milk (or milk sugar).

Double sugars

• Sucrose: It’s the combo of glucose + fructose which is commonly known as table sugar or granulated sugar.
• Maltose: It’s the combo of glucose + glucose.  It’s pretty abundant in sprouting seeds and is produced when making beer.
• Lactose: It’s the combo of glucose + galactose and is found in milk products like yogurt, cheese, and milk. Some folks lack the enzyme lactase that breaks the double sugar into their single components (that’s why they get bloating and gas).

It’s important to remember fruit and dairy products provide us with a ton of vitamins, minerals, and phytochemicals that our bodies need.

Added Sugar
These include white sugar, high fructose corn syrup, and other sweeteners that are added by food manufacturers into packaged goodies. They go into foods like soda, energy drinks, salad dressings, cakes, and reduced fat peanut butter. The majority of added sugars doesn’t supply any nutritional value and are considered empty calories. Americans end up eating way too many calories from foods with added sugar. This inevitably leads to obesity, especially if you’re a coach potato.

The recommendations for added sugar (not natural sugar) are 9 teaspoons per day for men and 6 for women. That’s equivalent to 36 grams of added sugar per day for men and 24 grams for women.

The Confusion
Trying to read a nutrition facts panel can make your head spin, especially when you’re trying to figure out the amount of added sugar. The nutrition label gives you the grams of sugar, but it combines natural and added sugar.

Take flavored yogurt, for example, it contains lactose (the natural sugar from milk) and food companies add sugar to sweeten it. The yogurt containing natural sugars (lactose) also has nutrients like calcium, riboflavin, and vitamin B12 while the added sugar has no other added value.

What’s A Consumer To Do?
Keep reading the food labels, but if you want to know if sugar was added check the ingredient list. You’ll see the any of the following words:  sugar, high fructose corn syrup, dehydrated cane juice, maltodextrin, and other such funky terms.  The closer the word is to the beginning of the ingredient list, the more of it is used (by weight).

LET’S DISCUSS: Do you think all sugar is bad? How do you control your added sugar?

Bulgur (pictured on left)
This Middle Eastern grain has a chewy texture and nutty flavor. It produced from wheat and has been pre-cooked and requires minimal cooking. It can be found as coarse, medium or fine grinds. Medium grinds are the most versatile and can be used for soup, salad, stew, and chili or anywhere you’d use rice.

Nutrition info (per cooked cup): 151 calories, 0 grams fat, 34 grams carbohydrates, 8 grams fiber, 6 grams protein.

Wheatberries
These whole wheat kernels have a chewy texture and nutty flavor. You may need to hit up your local health food store to find them as they’re not as widely available as some of the other whole grains. They take a bit longer to cook than other whole grains, about an hour. Add them to chili or soup or create a hot or cold “brown rice” type salad with them.

Nutrition info (per cooked cup): 302 calories, 2 grams fat, 58 grams carbohydrates, 8 grams fiber, 12 grams protein

Spelt (pictured on right)
This grain has a nutty flavor similar to whole wheat. It can be found in health food stores as whole kernels or ground. The “berries” or kernels can be used in soups, stews, salads, and most recipes that call for brown rice. Spelt flour is typically used to make baked goods like bread, pancakes, muffins, and cookies.

Nutrition info (per cup cooked): 246 calories, 2 grams fat, 51 grams carbohydrates, 8 grams fiber, 11 grams protein

Barley
This grain dates back to the Stone Age. Common varieties include hulled and Pearled. Hulled barley has the outer husk removed while Pearl barley has the outer bran removed and has been steamed and polished. Barley is commonly added to soups and stews to make them more hearty and nutritious.

Nutrition info (per cup cooked Pearl barley): 193 calories, 1 gram fat, 44 grams carbohydrates, 6 grams fiber, 4 grams protein
Note: The hulled variety contains more protein and fiber.

Quinoa (pictured on right)
Although quinoa is technically categorized as a seed, it has similar qualities to a whole grain. They resemble mini UFO discs and are usually beige in color. Quinoa has a light nutty flavor and chewy texture. It can be used in place of rice in recipes or added to soups, stews, and salad. Quinoa contains a bitter residue called saponin on its surface. To remove, rinse before cooking.

Nutrition info (per cup cooked): 222 calories, 4 gram fat, 39 grams carbohydrates, 5 grams fiber, 8 grams protein

For Beginners
Don’t be afraid. You cook all these grains just like rice. Just make sure to use the correct ratio of grains-to-water and cook it for the appropriate amount of time. Every package will contain this information, just follow the instructions. To add flavor, replace water with low-sodium chicken or vegetable stock or broth.

For the Adventurous
Go crazy and experiment but remember to stick with 3/4 to 1 cup of cooked grains per serving. This will help keep calories in check. Here are a few healthy recipes to try:

• Tabbouleh
• Wheat Berry Salad
• Spelt Salad with White Beans and Artichokes
• Beef Mushroom Barley Soup
• Bean Salad with Quinoa

Let’s Discuss: What’s your favorite whole grain? Which do you want to try?

The Panel
I was one of three panelists alongside Heather Zeitz, RD CDN and Ilanit Blumenfeld, MPH. The goal of the free workshop was to help answer parent’s questions, specifically focusing on picky eating and overweight kids. The purpose of having a panel discussion was to drive home the message that there’s no one correct approach to “getting it right.” We each opened with our own philosophy about our families. Some approaches included an 80-20 healthy-to-junk food ratio, the importance of family meals, and teaching nutrition by getting the kids involved in the cooking process.

The Discussion
After the introduction, the floor was open to questions and almost every parent in the filled room had a question to ask. One common question was about picky toddlers and how to handle them. Some suggestions from the expert panelists included:

• Make mealtime a positive experience, so don’t force the child to eat or scream at them.
• Get the child involved in the cooking processes including picking dishes out from cookbooks (by looking at photos) to helping set the table.
• Feed your child in a social environment—they are more apt to try foods when they are with their friends or having a play date.
• If you find the child REALLY dislikes a food (like my daughter really dislikes chicken), then find an alternative source with similar nutrients (she eats eggs instead).

Another hot topic was snacks. Questions revolved around what are good snack choices and the best time to provide snacks. Here are some suggestions provided:

• Snacks are “mini meals” and should provide a value-added nutrient to their diet. There should be a source of protein, fiber, iron, calcium, or vitamins A and C.
• Snacks should be given between meals, but be sure they are not given to close to the meal or your kiddo will be too full to eat at the next meal.
• Keeping a schedule for meals and snacks is a good idea. My kids eat their snacks at 10:30am, 3:00pm and 7:30pm. The 7:30pm is the bedtime snack where I utilize this time to talk to my kids about upcoming events the next day.
• Snack ideas included whole grain crackers and cheese, a glass of homemade chocolate milk made with skim milk and 1 tablespoon chocolate syrup, strawberries dipped in whipped cream, a bowl of cereal and milk.

 The Importance
After the discussion, many of the participants expressed the need for such a workshop. They had many questions and were unsure where to turn for answers. They’re not alone. Many parents are worried about their kids- and rightfully so! With so much focus on the obesity epidemic and healthy eating, it’s tough to wade through all the information (and misinformation) out there.

Suggest to your school principal, community centers, university, church, or other locations to find a registered dietitian to lead such a discussion. Our community center approached me since I’ve been a member for over 8 years. Social media chats (like twitter and Facebook) are other inexpensive forums to have such discussions. 

TELL ME: What are your thoughts on having such a discussion in your area? Would you like personalized tips for your family?

The Lesson
The best method for learning is hands on. So that’s what I did with a classroom filled with 18 four-year olds. The goal was to introduce a rainbow of colors— a simple message to help ensure that you eat a variety of vitamins and minerals. I chose 2 fruits and 2 vegetables to present: red peppers, blackberries, broccoli, and pineapple.

For each fruit or veggie, I told the kids a simple fact or two. For example, did you know the inside of the red pepper is hollow and filled with seeds? I had them touch, look and smell each food. Then if they chose, they could taste or even just lick the food.

Once they used all their senses, they made the decision to give the fruit or veggie a “thumbs up” or “thumbs down” by putting a sticker on the corresponding photo. The purpose of this is to teach them that there is some food they’ll like and some they may not.

The Response
I’ve done this activity in all my children’s classes. The kids come up with interesting ways to describe the foods. For example, the skin of a pineapple has been described as “prickly” or “rough” and the blackberry looked “bumpy.” When I’ve used celery, I quiet down the class and we listen to how a stalk crackles when I snap it in half. I also find the kids end up having conversations with each other about the characteristics of the foods, which is incredibly cute to listen to.

Some parents are shocked to find that their kiddo tried blackberries or they tell me their child has always refused the fruit at home and then gave it a “thumbs up” on the worksheet (go figure?!). After this lesson, my daughter asked me to buy pineapple (she’s always refused it at home when I offered it to her).

The Message
The classroom is a great environment to introduce kids to new fruits and veggies. If you can’t do this in a classroom, then get a few friends together and create your own activity similar to the one I described. Oftentimes when children are introduced to fruits and veggies as a social event, it makes them more likely to see other enjoying the food and they may be more willing to try it themselves.

Review Your Resolutions
It’s important to reflect back on your original promise. Since I usually deal with food and nutrition 99% of the year, I decided to make a fitness resolution. I told myself I wanted to get back in the swing of things with my personal boxing trainer. But let me get more specific…here’s my full resolution:

“I will train every Tuesday from 12 to 1pm with Juan at I Train With Juan”

Notice that I have the following questions answered: when, who, and what. Being VERY specific with your resolution gives you direction and keeps you accountable for your actions.

Be sure to review your own resolutions and make them as specific as possible.

Go Public
The second way I made myself accountable for my 2012 fitness resolution is by blogging about it and posting it on both twitter and Facebook. Hopefully this will get me some nudges on Tuesday mornings reminding me to head to my scheduled training session (hint…hint..). I am also lucky enough to find a trainer who’s aware of my fitness goal and texts me to confirm my appointment.

If you’re not into going that public with your resolutions, you can still make yourself accountable by writing or typing a contract on a paper. This contract can be private or you can ask a friend, co-worker, or family member to sign it too. Hang your signed contract on your mirror, closet door, or anywhere else where you’ll see it daily.

Check-In
It’s not only about making the resolution. Check-in with yourself monthly to review and even revise your goals. Set very specific and achievable mini goals in order to get to your ultimate 2012 goals.

TELL ME: How are you doing with your 2012 resolutions?

 
Choosing Your Ingredients

• Eggs:  Choose large white or brown eggs. If you need to bulk up egg, add 1 to 2 egg whites in order to keep cholesterol in check.
• Tortilla: Choose a 6 or 8-inch whole wheat tortilla. Larger than that, the calories will start to go above 200 per tortilla.
• Cheese: Look for cheese with fewer than 5 grams of fat per serving. If you’re on a heart healthy diet and want to reduce the cholesterol and saturated fat, soy versions are available.
• Salsa: Processed tomatoes have a ton of the antioxidant lycopene. Choose mild versions for the kids.

 
Spicy Egg Wrap

Yield: 1 serving

Ingredients:
1 large egg
Dash black pepper
Cooking spray

1 (8-inch) whole wheat tortilla
1 slice light cheese (like cheddar, edam, mozzarella)
2 tablespoons hot salsa

Directions:
Place whole wheat tortilla on a plate.

Heat a nonstick skillet coated with cooking spray over medium heat.  In a small bowl, beat the eggs and pepper. Pour egg mixture in skillet. As eggs begin to set, lift and fold eggs until thickened and no visible liquid from the eggs remain. Remove from heat and place in the center of the tortilla.

Top egg with 1 slice cheese and 2 tablespoons salsa. Fold and enjoy!

Nutrition info per serving:
Calories: 297
Total Fat:  12 grams
Saturated Fat: 3 gram
Total Carbohydrate: 29 grams
Sugar: 3
Fiber:  6 grams
Protein:  20 grams
Sodium:  854 milligrams
Cholesterol: 196 milligrams

The Issue
My grandma isn’t the only double dipper in the family—certain other nameless family members like to use their personal utensils to scoop seconds from the communal dish. This is a habit both my husband and I can’t stomach…and for good reason.

About 95% of the population naturally carries the bacteria Staphylococcus aureus (AKA Staph). It’s typically found in humans — on their skin, hair, nose, and throat. It’s also prevalent in folks who have colds or the flu, which is common this time of year.

Think about it: You’re serving stew for dinner. Your guest re-fills their plate using their own fork. You now have a new dish: Stew a la Staph! I don’t need to be eating a meal filled with everyone’s bacteria and neither do you.

Dining Out
Buffets often have the issue of double dipping. Customers will pick up food with their hands from the buffet bar, or use one tong to serve numerous dishes. They’ll also taste food with their fingers or stick their heads under the sneeze guard to reach items. Oftentimes buffets have signs for you to identify the foods and station an employee at the buffet bar to help folks out.

One of the biggest issues on a buffet is re-using plates. Once you finish eating, you have saliva on you plate. If the serving spoon touches the plate, the main dish then becomes contaminated with the customer’s saliva. This is why buffet joints bus dishes at light speed.

Prevention
There are several ways to prevent the spread of bacteria at homemade meal. First, provide a serving spoon for every dish. That seems to lower the incident of guests using their own utensils to serve themselves. Second, make sure to have everyone wash their hands before the meal begins. This will reduce the number of bacteria on everyone’s hands.  I usually yell for the kids to go wash their hands before dinner and the adults tend to follow.

I also toss any food I suspect has been double dipped. As my husband always says, “I don’t want to be French kissing our guests the next day!”

TELL ME: Are you a double dipper?