Category: Healthy Eating

Counting Calories, Holiday Overeating and Cooking Substitutes: Tips for Eating Healthy from the Experts

by Jane Hudson

Let’s face it, maintaining a healthy lifestyle can be hard. With so many dining options available, maintaining a proper diet is a difficult task. On top of that, the holidays come with their own set of challenges—seasonal foods that only appear once a year are too tempting to pass up.

Two UT nutritionists, Janie Burney from UT Extension and Charlene Schmidt from UT Chattanooga, have some tips for sustaining a healthy diet, both during and after the holidays.

1. Is it effective to count calories or should I be tracking other aspects of my diet? 

Burney: I suggest that you start tracking everything you eat. Set a number of calories for yourself, depending on your size and physical activity, and try to stay near that number. Write it down on a daily basis. Weighing yourself once a week also will help you keep track of your progress toward losing or maintaining your weight. 

Schmidt: The number of calories needed in a person’s diet differs according to a variety of factors including gender and genetics. The type and amount of foods consumed are key. For example, there are about 150 calories in 3 cups of carrots as opposed to 150 calories in 2 teaspoons of ranch dressing. They are the same amount of calories but have big differences in quantity, so make sure you’re paying attention to the serving size when consuming your food. The type of fat being consumed is also important. A mix of both saturated fats (lard, butter and bacon) and monounsaturated fats (olive oils, canola oils and plant stanols) is desirable rather than just all of one type. 

2. With the football season underway and the holiday season approaching, how can I avoid overeating at tailgates and holiday parties? 

Burney: When you are at these types of parties, search for the fruits, vegetables and low-calorie options. If you fill yourself up on these kinds of foods, you will not overeat on the other unhealthy choices at the party. 

Schmidt: I know that the holiday season is filled with delicious and high calorie/high fat appetizers. Not to mention all the alcohol, which adds even more calories and can increase your hunger. I suggest trying to stay away from the buffet table and avoiding the deep-fried, heavily breaded appetizers that have high fat dressings/dips served with them. Make a conscious effort to plan out what you may be consuming ahead of time so you have a strategy to make it through the event. Eating a small nutritious snack of fruits and veggies prior to attending the event can cause hunger to subside. Consuming fluids like sparkling water with your meals or hot beverages like coffee or tea also will help reduce hunger. 

3. What are some tips for conquering cravings? 

Burney: Cravings are harder to break if they are consumed for a long period of time. I know that we all usually cave into our cravings on Thanksgiving, Christmas and other holidays and that’s okay. It’s only a few days a year, so allow yourself to eat your favorite foods. Try not to take these unhealthy foods, especially those you crave, home from a holiday gathering or party. Instead, keep fruits and vegetables cut and ready-to-eat at home. Having these options will make you reach for healthy alternatives while also keeping you fuller longer. 

Schmidt: If you are craving chocolate or a cookie, my advice is to eat it in a small amount. Take a small portion and place it in a bowl away from the entire bag of treats. If you’re unable to avoid eating the entire bag, try not purchasing it. Eating protein will also help curb the hunger. Items such as cheeses made with low fat/skim milk, Greek yogurt with fruit, cottage cheese, lean meat, garbanzo beans or black beans can all be healthy options to keep you fuller longer. However, try to find yogurts that have 16 grams of sugar or less on the label, or choose the one with zero added sugar. You also will want to add your own honey, fruit and nuts. 

4. What are some of your favorite healthy cooking/baking substitutes? 

Burney: In baking, it’s harder to find substitutes. You almost always have to find those recipes that are specifically written with healthy eating in mind. However, with flour, you can substitute up to half of what the recipe called for with whole grains, adding more fiber to the recipe. You also can substitute sugar with non-caloric sweeteners like Truvia or Splenda. Fruit is also a good option for added sweetness because of their natural sugars. 

Schmidt: Many recipes with substitutes call for black beans in burgers, avocado in brownies or applesauce in cakes to replace the fat. Keep in mind that the end result might not taste the same or have the same texture or fluffiness, but sometimes people find that the flavor is surprisingly excellent or even better. 

5. Here’s a healthy holiday recipe for you to try! This recipe is from Melissa Powell, a UT Chattanooga dietetics clinical instructor. The original is found on realsimple.com.

Ingredients

2 tablespoons of olive oil

1 large onion, finely chopped

Kosher salt and black pepper

2 small sweet potatoes, cut into 1/4-inch pieces

2 cloves of garlic, chopped

1 cup Arborio rice

1 cup of dry white wine

½ cup of grated Parmesan

2 teaspoons chopped fresh oregano

How to Make It

• Heat up oil in a large saucepan over medium heat. Add the onion, ½ teaspoon of salt, and ½ teaspoon of pepper. Cook, stirring occasionally, until soft, 3-5 minutes.

• Add sweet potatoes and garlic and cook, stirring occasionally, 1 minute.

• Add rice and cook, stirring, for 2 minutes. Add wine and cook, stirring frequently, until absorbed.

• Measure 3 ½ cups on water. Add ¾ cup at a time and cook, stirring occasionally and waiting until each addition is absorbed before adding the next. It should take about 25 to 30 minutes for all of the water to absorb.

• Stir in Parmesan and oregano.

Nutritional Info

Calories: 375 / Fat: 11g o / Saturated Fat: 3g / Calories from Fat: 27%  / Cholesterol: 10mg / Sodium: 527g / Protein: 12g / Carbohydrates: 54g / Fiber: 5g / Sugar: 5g

Jane Hudson is an intern in the UT System Office of Marketing and Communications.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

How to Avoid Permanent Weight Gain During and After the Holidays

by Shelley Cannioto

I have been lucky enough to travel and live overseas for a number of years. I loved almost everything about it and was fascinated to compare attitudes, lifestyles, and habits of other cultures to what I had always experienced in America. I met my husband while I was living in England. He is Italian so I moved to Italy shortly before we were married. Italians have a knack for always looking beautiful and slim despite having a passionate love of food!

My first holiday season was one of wonder, to say the least. In Italy, Christmas is not actually the largest ‘feast’. They have seven (SEVEN!) food-centered holidays in total which begin on December 8, then you have Christmas Eve, Christmas Day, and Santo Stefano (Dec. 26). You rest a few days before celebrating New Year’s Eve and New Year’s Day. The last feast is on January 7. I felt like I was suffering a delicious but uncomfortable death! All the mamas and nonnas spent days preparing their most delicious dishes and fully expected you to enjoy every morsel. We spent several hours around the table talking, eating and laughing. It was amazing. But I started to wonder if any of my clothes would fit after all of these multiple course meals. Each meal typically consisted of a charcuterie plate, pasta, risotto, meat, vegetables, bread, fruit, nuts, desserts, and alcohol!

Sadly, I was not blessed with a fast metabolism and have to watch everything I eat. I was curious as to how these slim people could eat like this and not really gain weight. Italians not only pay very close attention to how much they eat but also to the quality of their food. They opt for fresh food almost 100% of the time, which is important to note.

However, I would say the trick to ward off weight gain is how they eat after the holidays. Six days a week you will find live cooking shows on TV, which usually last a few hours. This was not a surprise since Italians love to cook and love to eat! After the holidays on January 8th, I turned on the TV not really looking forward to watching two hours of cooking. I was tired of eating, I was tired of food, and I was well overfed. But there was nothing else to watch so on the TV went. That day a dietician was introduced to the audience. I would learn over the next few years that she is a regular on the program every January. She gave advice daily for one week. What she taught changed how I approached the holidays. She said that it is important to give your body and digestive system a break. The break is temporary, lasting only a few days and you can decide how long you need. During those days, focus on eating basic foods. For instance, eat simple things like toast or plain yogurt for breakfast, minestrone or other broth soup for lunch, fruit for dessert, herbal teas, and a lot of green vegetables. The meals should be light and easy to digest. Also, you are less likely to be tempted to overeat.

I love the simplicity of the approach and typically use this in my life. This attitude helped me to change my habits during and after the holidays. Rather than eating food I may not want, I focus on what I do want and try to choose things that were fresh. I do not beat myself up over what I did eat or how much I ate; instead, I chose to start afresh with lighter foods that I enjoy just for a little while. Celebrations are important! But so is balance. We may not be able to avoid gaining a little weight in the holidays, but I see no reason to let that weight stay with me and think there is a pain-free, healthy way to avoid it.

Shelley Cannioto Contact

Shelley Cannioto is originally from Memphis but suffers from a bad case of wanderlust. Soon after graduating from college, she had the job offer of a lifetime that took her to the United Kingdom for six years. While there she met her husband Stefano who convinced her to move to Italy. They have a four-year-old son, Matteo, who keeps her active and alert. Shelley has worked in Pharmaceutical Sciences at UTHSC in Memphis for three years.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

Eating Well While Traveling

by Melissa Powell

In a few weeks, I will be traveling out of state with another family for one week. There will be seven children, ages 6 months to 7 years old, and 4 adults. Today we found out our hotel does not have a refrigerator. Now the other mom and I are on a mission to feed our kids without compromising good nutrition and wise spending habits. I have been a registered dietitian nutritionist for over 15 years and real life scenarios like this one still test me. The fact is, the Standard American Diet, or SAD for short, makes this task difficult. Challenge accepted!

Like any good American mom, my first step was to Google “unrefrigerated healthy meals” and found out I had a lot of options if I wanted to feed my kids in space, on a boat, or in the wilderness. There are actually some really great ready to eat meals that don’t compromise good nutrition. Go Picnic was one brand that caught my attention. However, this may not be an option for picky eaters or families on a tight budget.

Step two: consider foods within each group that doesn’t require refrigeration. Fruits, like apples, oranges, and bananas; grains, like whole wheat bread and crackers; and, proteins, like seeds, nuts, and nut butters all came to mind quite easily. Vegetables were more of a challenge. The food pouches that have become popular may be a good option for this food group, and worth the extra dollars for the sake of ease of travel and some extra vitamins. Another option is to load up on the veggies during the first few days when we have coolers. Peppers, celery, cucumbers, and snap peas all make for great snacking options.

Step three: consider foods for each meal and snack. Breakfast will likely consist of an oatmeal bar or cookie and fresh fruit. There are some wonderful recipes for hearty, healthy oatmeal or granola bars online. Lunch may include a veggie pouch with either a peanut butter sandwich or crackers and jerky. A seed, nut, dried fruit mix will make great snacks. Again, online recipes abound for snack mixes. And children make great chefs when it comes to these types of recipes. So, this will be their job, while I pack the car.

The reminder for us all with this challenge is that planning will make all the difference, in keeping within a budget and filling up on healthy, great-tasting foods. Taking a few extra minutes to plan a menu and a shopping list will save us time, money, and energy (literally, we will have more energy from the real foods chosen, rather than processed or fast foods that often leave us tired and rundown). So, wherever you travel this summer, I hope you will accept the challenge to plan and choose nutritious foods.

Melissa Powell Contact

Melissa is a registered dietitian and lecturer in the Health and Human Performance Department’s Dietetics Program at UT Chattanooga.  She and her husband, Chris, are the proud parents of their 7-year-old son, Craig. She enjoys time with her church family, taming her lab mutts–Mabel and Moses—wine with neighbors and traveling south for a beach vacation or visit with her nieces. Her favorite subjects are faith, food, farming, family, friends and football. She earned a bachelor’s degree in nutrition from Samford University, a master’s degree in health education from UTC, and is working on her doctorate in UTC’s LEAD Program.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

Re-Writing Your Resolutions

by Karissa Peyer

Did you make a New Year’s Resolution this month?  Even if you did not formally announce it or frame it as a resolution, perhaps you still had thoughts of exercising more, eating better, quitting smoking or getting more sleep.  According to statisticbrain.com, over half of Americans make New Year’s Resolutions and the most popular resolution is to lose weight or eat healthier.  Despite all these resolutions, nearly 50% of people fail to carry out these behavior changes beyond the end of January! So how do you stop yourself from joining this statistic?

There are a number of theories (Bandura, 1989; Deci & Ryan, 1985; Prochaska & Velicer, 1997) discussing what it is that makes people stick with health behavior changes, but they have many common threads. Among these is to identify WHY you are making the change, what barriers or supports are in your environment, and tracking your progress.  Below are some tips for sticking with your goals this year:

  1. Know your “Why.” If you know your “Why” you will find your “How.” Spend some time to really think about why you are trying to make this change. What benefits do you expect to see if you are successful?  What will happen if you fail?  How does this change affect those around you? The answer to this question is different for everyone.  While it sounds good to say that you are going to eat healthier because you want to lower your cholesterol, if the truth is that you just want your spouse to stop nagging you, own it!
  2. Adjust if needed. Maybe your original goal was to go to the gym five days a week but you’ve been struggling to make it just two nights a week. Cut yourself a break and acknowledge that two is more than zero! It is better to back off a bit than to quit completely.
  3. Identify barriers. This goes along with #2. What are the things that made it hard to hit your 5 day/week goal? Maybe you’re more likely to make it to the gym if you go in the morning because work or family commitments tend to eat up more time than expected in the evening. Perhaps you struggle with your healthy eating or smoking cessation goal in certain social situations. Identifying these triggers will help you to plan for them.
  4. Find your support. There’s a wealth of research (and personal experience!) showing that people are more likely to stick with behavior changes, especially exercise if they are receiving social support. This be a friend who meets you at the gym, a group exercise class where you make friends and people will notice if you miss, or just sharing regular updates with a friend or on social media to hold yourself accountable.
  5. Track, track, track. Keep track of your progress, including notes about what worked and what didn’t. This can be a reward in itself when you look back at the end of the week and see how much time you spent at the gym or how many vegetables you ate! Adding notes about what you enjoyed or tricks and tips that helped you stick to your goal each day will be good reminders when you struggle in the future.
  6. Reward yourself! While better health is certainly a reward on its own, sometimes we want something more immediate and more tangible. It is ok to reward yourself sometimes for your hard work! Make a contract with yourself to treat yourself to a new workout outfit or a new pair of shoes after 15 trips to the gym. Buy yourself that awesome new dinner set to eat all your healthy food off of when you stick to your meal plan.  Just be sure your reward doesn’t negate all your hard work! A scoop of ice cream for hitting your target at the gym is great – an entire gallon just spoils all that effort!
  7. Most importantly, find what works for you! Your initial goal may not be going as planned, but that’s no reason to quit.  Evaluate your plan, make changes as necessary and keep working at it!

Bandura, A. (1989). Human agency in social cognitive theory. American psychologist, 44(9), 1175.

Deci, E. L., & Ryan, R. M. (1985). Intrinsic motivation and self-determination in human behavior. New York ; Plenum.

Prochaska, J. O., & Velicer, W. F. (1997). The transtheoretical model of health behavior change. American journal of health promotion, 12(1), 38-48.

file-phpKarissa Peyer Contact

Karissa L. Peyer, Ph.D. is an assistant professor in the Department of Health and Human Performance at the University of Tennessee at Chattanooga. She received her Ph.D. from Iowa State University in Physical Activity and Health Promotion. Karissa’s research focuses on physical activity, childhood obesity and behavior change in both children and adults. Karissa enjoys running, biking, swimming and hanging out with her dog, Mika

 

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

MIND-ful Superfoods

by Joel Anderson

These days, we’ve all probably heard of superfoods. Numerous lists online and in magazines describe the superfoods you should know and eat. But what makes a food a superfood? And is this sound nutrition or just hype? Will you really benefit from including these superfoods in your diet?

Foods are often given the “super” moniker based on nutrition density, whether that be vitamin and mineral content, levels of antioxidants, or amounts of healthy fats or other macronutrients. The antioxidant or anti-inflammatory properties of these foods often lands them into this category. Most often, these foods are plant-based. While more exotic foods such açai, mangosteen, and goji berries are often on these superfood lists by virtue of their antioxidant profile, more common foods such as kale, blueberries, and salmon are considered to be superfoods, too. But will incorporating these superfoods improve your health or provide you with a nutritional edge?

As much as we might sometimes like the idea of a magic nutritional bullet, one food or nutrient alone will not solve all nutritional ills or halt a chronic disease in its tracks. More current human nutrition research focuses on overall dietary patterns rather than on specific foods or nutrients. Our dietary patterns have more to do with our overall eating habits and the variety of foods that we consume, as well as the form in which we consume these.

Many have heard or read about the benefits of the Mediterranean diet. First examined by Ancel Keys following World War II, the Mediterranean diet has an abundance of vegetables and fruits. The style of eating has received a lot of attention over the past several decades given the relationship between the Mediterranean diet and reduced incidence of cardiovascular disease. In fact, this is what led Keys to study the dietary pattern in the 1950s. The benefits of the Mediterranean diet are supported by nutrition research over several decades. As a graduate student, I co-taught a course on the Mediterranean diet.

A similar dietary pattern that’s getting more buzz lately has been termed the MIND diet. In this case, MIND stands for the Mediterranean-DASH diet intervention for neurodegenerative delay (MIND). The DASH diet refers to the Dietary Approaches to Stop Hypertension dietary plan supported by research funded by the National Heart, Lung, and Blood Institute. Older adults who follow the DASH and Mediterranean diets most closely have higher levels of cognitive function. However, the MIND diet score is more positively associated with slower decline in cognitive function than either the DASH and Mediterranean diets alone. In the case of the MIND diet, there is an emphasis on a few key superfoods for which there is a solid body of research. Specifically, the MIND diet focuses on the inclusion of dark leafy greens (think kale, collards, and spinach) and berries, like blueberries, raspberries, and strawberries. Why these?

A number of research studies reported a slower decline in cognitive function with higher consumption of vegetables, with the greatest protection coming from green leafy vegetables. And while all of these studies found no association between overall fruit consumption and cognitive decline, one study did find evidence that berries may have a protective effect on the brain related to cognitive function. While the MIND diet needs further research, this dietary pattern, which includes some key superfoods, may be a great way of maintaining or improving brain health that might have beneficial effects overall given the emphasis on vegetables, fruits, and whole grains.

file-php Joel Anderson Contact

Joel G. Anderson, Ph.D., CHTP, is an Associate Professor at the University of Tennessee College of Nursing. He holds a Doctor of Philosophy Degree in Nutrition from the University of North Carolina-Greensboro, a Bachelor of Science Degree in Biology from the University of North Carolina-Wilmington, and a certificate in Advanced Clinical Dementia Practice from the University of Michigan. Dr. Anderson completed a postdoctoral research fellowship at the Center for the Study of Complementary and Alternative Therapies at the University of Virginia. Dr. Anderson’s research interests involve the use of non-pharmacological strategies to enhance symptom management and caregiver support in dementia.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

Crock-Pot Cooking is Convenient Cooking

By Reston Hartsell and Tsz- Kiu Chui

September is the month of the year that gets us excited about fall. Temperature fluctuations have many, including myself, hopelessly optimistic about cooler temperatures, leaves changing colors, Labor Day festivities, and plenty of college football. Rather than looking forward to the sea of orange that fills Neyland Stadium on game day, others view September as the month prior to seasonal pumpkin treats (Starbucks fans rejoice!). While it is exciting to think all of the activities and festivities that occur during the month, it is worth mentioning that September runs the gauntlet for health awareness issues, such as Childhood Cancer Awareness; Blood Cancer Awareness; Ovarian Cancer Awareness; National Food Safety Education; Healthy Aging; National Childhood Obesity Awareness; Rape, Abuse, and Incest National Network (RAINN); and even National Yoga Awareness!

Your health, according to the World Health Organization, is “a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity.”1 To prevent disease, physically speaking, we all can do our part to eat our fair share of pumpkin treats (Kidding! Moderation is the key!). On a more serious note, taking care of our social well-being is key when we are stressed and overworked. When I need to decompress and reflect, I often reminisce about the fun times of playing Catch Phrase during the holidays or thinking of memories of staying up too late telling stories with friends. Of all places, the kitchen table was where these fun times occurred, and I often didn’t want to remove myself from the fun to cook or clean up the dishes. Yet, eating is a special event that allows us to further be in communion with those around us. If you should find yourself away from the table making a meal, why not try something easy like cooking with a crockpot?

If you are like me and want to find more time to be with your friends, while cooking at the same time, I recommend getting “crocky.” Yes, I’m creating a word, but stick with me for a moment. The art of getting “crocky” is the state of cooking in a crockpot (or slow cooker), while simultaneously enjoying one’s social environment, preferably in one’s home with or without a glass of wine. Crockpots are convenient, affordable, easy-to-use, and fun! There are numerous uses for crockpots that range from snack mixes to desserts. However, for the sake of our physical well-being, delicious nutritious crockpot cooking is key. If you are busy, tired and overwhelmed with work, crockpots may offer you an escape from the routine question of asking yourself, “What should I make for dinner?” Rocky Top, it is time to get “crocky!” Let’s make September the month to bring back the crockpots. Happy September, Crock Potters!

Caramelized Apple Slow Cooker Oatmeal

breakfast-pic1

Want a hot and ready-to-eat oatmeal for breakfast?  Try this recipe!  You can simply make this before you go to bed and enjoy your freshly cooked oatmeal in the morning!

 

 

 

View recipe: http://nourishingjoy.com/caramelized-apple-slow-cooker-oatmeal/

Slow Cooker Chicken Tortilla Soup

 soup-pic2Craving for soup? You can make it as simple as this recipe.  More importantly, it’s easy and delicious!

 

 

View recipe: http://allrecipes.com/recipe/89539/slow-cooker-chicken-tortilla-soup/

Company Pot Roast

pot-roast-picYou can’t leave pot roast out when cooking with your crock pot!  This recipe might take a little more time for preparation in advance, but it’s going to be well worth it.

 

 

 

View Recipe: http://www.myrecipes.com/recipe/company-pot-roast

Snack: Pumpkin Nutella Slow Cooker Granola

 pumpkin-nutella-picIt’s Fall! You got to have pumpkin! Try this easy recipe with your crackpot to make your own seasonal granola.

 

 

 

 

View Recipe: http://www.crunchycreamysweet.com/2014/10/22/nutella-pumpkin-slow-cooker-granola/

 

For More Crockpot Recipes Please Visit The Link Below:

http://greatist.com/eat/healthy-crock-pot-recipes-for-breakfast

http://www.cookinglight.com/food/top-rated-recipes/slow-cooker-favorites

  1. Preamble to the Constitution of the World Health Organization as adopted by the International Health Conference, New York, 19-22 June, 1946; signed on 22 July 1946 by the representatives of 61 States (Official Records of the World Health Organization, no. 2, p. 100) and entered into force on 7 April 1948.

img_11373Reston Hartsell Contact
UT Knoxville

Reston is a graduate student in the Healthy Eating and Activity Laboratory. He received his Bachelor’s of Science in Health Sciences from Furman University in Greenville, SC. He is a dual graduate student seeking a Master’s of Science in Nutrition with a concentration in Public Health Nutrition and a Master’s of Public Health with a concentration in Community Health Education. His hobbies include cooking, ceramics, tennis, and being outside.

headshot-22 Tsz- Kiu Chui Contact
UT Knoxville

Kiu is originally from Hong Kong and is currently a graduate student pursuing her Master’s of Science degree in Public Health Nutrition at UT.  She’s also a registered dietitian, who practiced in both clinical and community settings, with a passion to inspire people to enjoy healthy food.  When Kiu is not in school, she’s probably traveling, making Chinese food or playing volleyball.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

A Wish for My Children

By Sarah Colby

I have two sons.

One is six feet and 125 pounds and can’t gain weight. He is mostly sedentary and eats atrociously. A few years ago, when he got a respiratory illness, he got worse fast. He did not have the 10 pounds to lose that he lost. It was scary and to this day, I wish I could personally thank the inventors of the medicines that saved his life.

My second son is about six feet, three inches and well over 300 pounds. He goes to the gym, is physically active (much more than my first child but still less than I would like) and eats a pretty healthy diet. He was 18 pounds at 2 ½ months of age, wore size 16 shoes by the time he was 12 and has always been as far above the growth charts as the charts are wide.

The ultimate irony- I am a childhood obesity prevention researcher.

Obesity is a worldwide public health crisis. Medical cost associated with weight-related illnesses may cripple our economy. Many overweight or obese children of today may become young adults with diabetes. If things continue unchanged for those young adults with diabetes, what will it do for the workforce and economy if they begin to lose their eyesight, kidneys, or feet when they are barely even middle-aged? Will our children grow up to be healthy enough to take care of their own families, contribute to society, or to protect our country? Sound dramatic? It is a realistic concern. And that does not even begin to address the human suffering that occurs at every point of this spectrum.

This threat has been widely recognized and many are dedicated to changing the outcome of this story. The great news is that among young children we are beginning to see positive changes in the overweight/obesity trends. The efforts to reach families, schools, and communities, through education, programs, policies, systems, and environmental change appear to be having an impact. That investment of research funds and time may be making a real difference.

So what patterns of healthy eating might be making a difference? In general, most of us need to consume a variety of foods, in moderation, more natural and unprocessed, enough fiber (we almost all need more beans), lean proteins, more water, and eat all the colors. No, sorry, colorful candies don’t count. If you absolutely want to cut something out of you and your child’s diet- added refined sugar. That is the one thing that I can say is fine for almost everyone to cut completely out of their diets.

eatinghealthyfood
http://www.investitwisely.com

So if I know all of this, why do I still have one child seriously underweight and one child obese? Because it is not that simple. We don’t have all the answers, but we don’t give up. I talk to them about food not because they should look any specific way, but because I want them to be happy, healthy, and living the life they want to live. It is hard to be happy when we hurt and if we get sick from the way we eat and live, then we hurt. I teach my boys to enjoy healthy food and be active. Our job as parents is to provide healthy foods at every meal or snack, have regular meal times, let our kids see us enjoying eating healthy foods and being active, cook meals with our kids, eat together as a family, not use food as a reward or a punishment, and then, here is the key, not focus on what they are eating or their weight. That is the most and best we can do until we have more answers. I also believe that teaching my boys to love and appreciate their bodies and that they are beautiful the way they are, is most important. Weight matters not because we all need to look a certain way or fit a certain body type, it only matters because it impacts our health and our lives. Celebrate you, love you, accept you and live the life you want to live. That is what I wish for my children.

colbyheadshot

Sarah Colby Contact
UT Knoxville

Dr. Colby is an Assistant Professor in the Department of Nutrition at the University of Tennessee. She is an obesity prevention behavioral researcher with a focus on health communication through novel nutrition education strategies (including marketing, arts and technology). In addition to her focus on novel communication strategies, she has research experience with young children, adolescents, and young adult populations; community-based participatory action research; Latino and Native American populations; food security issues; and environmental and economic influences on food behavior.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

A Trial-By-Error Smoothie and Juice Adventure

By Lili’a Uili Neville

I love Netflix binges. I am a sucker for binging on documentaries because I rationalize that learning new things justifies spending an entire Sunday afternoon glued to the couch.

About three years ago, my husband and I had a weekend where we binged on food-related documentaries. Of the numerous ones we watched, “No Impact Man: The Documentary,” “Forks Over Knives,” and “Fat, Sick, and Nearly Dead” were our favorites. While I highly recommend all three, “Fat, Sick, and Nearly Dead“ sparked a smoothie and juice adventure in our kitchen.

The documentary follows an Australian man as he travels across the United States. He juice fasts for 60 days and then adopts a plant-based diet. We had never made smoothies or juices but were inspired to give them a shot.

To Include or Not to Include Fiber

We didn’t have a blender or juicer and really didn’t even know the difference, so our journey began with research.

We found that blenders don’t filter anything out. Everything that goes into the blender ends up in the juice or smoothie. Juicers pulverize whatever you put in and separate solids from liquids, so only the juice comes out.

There really isn’t a definitive answer about whether blending or juicing is better. In my opinion, it’s best to do some research on blending versus juicing and make a decision based on your dietary needs or preference. My husband needs a high-fiber diet, so we opted for the blender. Plus, I have a beverage preference for frozen margaritas!

Vitamix was the most highly recommended blender at the time—and probably still is—but was out of our price range. The Ninja brand of blenders had great reviews, too, and my husband’s coworker vouched for its quality and reliability.

Ninja Mega Kitchen System
Ninja Mega Kitchen System

I waited patiently for a sale and finally bought a Ninja Mega Kitchen System. I chose the kitchen system over other models because it has a built-in food processor and includes a 72-ounce blender pitcher, eight-cup food processor bowl and two, 16-ounce blender cups.

 

 

The adventure really began once we got the blender. We began by blending random veggies and fruits and forcing ourselves to drink every gross concoction we produced.

That was a bad idea that led to a lot of gagging—but also a lot of laughing!

Eventually, our trial-by-error method produced recipes that actually tasted good. But I really don’t recommend this hit-or-miss approach. I’m a big Pinterest user and recommend the site for finding smoothie and juice recipes. You can find healthy smoothies for breakfast, juice recipes for detox, smoothie ingredient “formulas,” or follow a juice and smoothie board.

Protein Smoothie Recipe

As a vegetarian and distance runner, I’m very mindful of my protein intake. I need to consume at least 60 grams of protein—especially on long-run days—so I have to be intentional about replenishing lost nutrients.

My smoothies always include a scoop of Garden of Life Raw Organic Chocolate Protein Powder. I like this brand because it’s vegan and better tasting than other protein powders I’ve tried. If you don’t need the extra protein, you can skip it or swap it for another supplement, such as flax or chia seed.

Ingredients:
1 banana
15 ounces plain Greek yogurt (Peach and strawberry are also yummy)
8 ounces Soy milk (Any type of milk is fine)
1 scoop Garden of Life Raw Organic Chocolate Protein Powder
2 to 4 ice cubes

Directions:
Put all ingredients in a 16 ounce blender cup. Blend. (Makes a 16-ounce smoothie drink.)

Veggie Juice Recipe

My husband loves chicken fingers, Taco Bell, Philly Cheese steaks and basically all unhealthy foods. He eats a vegetarian and (mostly) clean-eating diet at home, but he always splurges on meat and a deep-fried something-or-other side when we eat out. Since he’s prone to indulging in unhealthy foods, he likes to make veggie juices to ensure he’s getting essential vitamins—before he demolishes a large french fry.

He drinks each 72-ounce batch within 24 to 36 hours because there are no preservatives. Therefore, the juice can spoil. You can add most any veggies to this drink, but I caution against tomatoes, broccoli and carrots because the taste and/or texture gets funky. The sweetness of the apple and pineapple juice offsets the veggie flavors, so you don’t need to add honey, agave nectar or other sugar or sweeteners. Also, use natural apple juice and pineapple juice to avoid high-fructose corn syrup.

Ingredients:
1 banana
1 washed Romaine heart (can swap for kale)
1 washed green or yellow squash (or both if they are small)
1 washed cucumber
Apple Juice
Pineapple Juice

Directions:
Put all ingredients in a 72-ounce blender pitcher. (You may need to give the veggies a rough chop to fit them into the blender.) Fill the pitcher ¾ full with apple juice. Fill the remaining space in the blender with pineapple juice. Blend. (Makes 72 ounces of veggie juice.)

An Ongoing Adventure

Blending smoothies or juice is now a staple in our weekly meal plan. Sometimes I toss in a random fruit or veggie just for kicks, but mainly we stick to our trusted recipes or new ideas from Pinterest. I hope you’re inspired to give them a try, too!

 

Lili'a HeadshotLili’a Uili Neville Contact
UT Knoxville

Lili’a Uili Neville is a runner, environmentalist and health nut. Lili’a is the communications director in the Office of the Vice Chancellor for Diversity at UT Knoxville. When she’s not at work, she is underestimating how long it will take her to complete a craft project, telling funny stories about her dog and cat or having a classy date night with her husband.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

How to Avoid the “Holiday 5”

By Keith Carver

It’s the annual holiday gauntlet. You know…the calorie trap that begins with Thanksgiving and culminates New Year’s Day.

Countless office casseroles and baked goods appear in break rooms all across Tennessee. Evening functions and holiday dinner parties fill our calendars. And if we aren’t careful, we can easily pack on unwanted pounds.

Listed below are a few suggestions to keep us on track during this dangerous eating season:

Holiday BakingTreat yourself. Tasty goodies are aplenty this wonderful time of year. Look at your calendar and create a battle plan for your days. Will you be attending the office holiday party? If so, eat a reasonable breakfast and lunch to prepare for your co-worker’s famed cheesecake. Knowing there’s a reward at the end of the day can help you from grazing in the hours leading up to the party.

Water with LemonDrink your water. Water keeps you hydrated and healthy during the winter months and also helps you feel full. Having trouble keeping up with how much water to drink? Try the 3/3 method: drink three glasses of water before lunch and three glasses after. Another tip is to drink a glass of water before attending a function. The sensation of being full will help you from overindulging.

LatteWatch for hidden calories in your favorite holiday drinks. Love eggnog and boiled custard? Remember that even a small glass of these holiday favorites can contain up to 350 calories. And those wonderful holiday beverages from retail drive-thrus? Some can pack a whopping 500 calories in even the smallest containers!

Tennis ShoesGet out and walk. It’s cold outside, but even a brisk 20-minute walk can make a big difference with your calorie count and metabolism. Take time to exercise every day during the holidays. Walk the dog. Park at the back of the parking lot. Take the stairs. Do whatever you can to increase your activity. Exercise not only helps with the battle of the bulge, it also helps you to…

Moon in SkyGet some sleep. Our schedules are packed with functions and shopping, but make time to rest. In addition to impacting your productivity and leading to mental fatigue, studies show a lack of sleep also can lead to mindless overeating during the holidays. You plan your days carefully during the holidays, but be sure to include your rest schedule, too.

I hope you find these tips helpful and encourage you to share your own below.

May you be surrounded by family and friends during this holiday season!

The Carver FamilyKeith Carver  Blog  Contact
UT System Administration

Keith is husband to an amazing woman and dad to three active children. He enjoys getting outdoors with his wife, Hollianne, fishing, watching his children play sports all over East Tennessee and reading biographies of historical figures. He currently serves as the executive assistant to UT President Joe DiPietro.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.

Raising Healthy Eaters: 6 Tips and Recipe Resources

By Melissa Powell

Confusion about child nutrition begins early, and conversations about breastfeeding and organic milk can be as polarizing as vaccines and spanking.

As a registered dietitian, former lactation consultant and employee of the Women, Infants & Children (WIC) Program, and the mother of a 5-year-old picky eater—encouraging and empowering young parents to raise healthy children is one of my greatest privileges.

The vast majority of parents want nothing more than to provide nutritious meals for their children, yet the cards seem stacked against us as Americans.

The standard American diet makes calorie-dense, nutrient-poor foods and beverages far more accessible and cost-efficient than whole foods (Grotto & Zied, 2010). And, for those of us living in the southeast, the challenges are even greater.

In fact, a college friend moving from California to Mississippi was warned by her pediatrician about the poor food quality and obesity rates in this region.

Thankfully, the solution to the problem isn’t complicated—whole, fresh, real foods.

My knowledge as a dietitian has influenced my parenting in lots of ways, and I’ve listed a few here in hopes you find them helpful:

Tip 1: Take advantage of your child’s sense of wonder and curiosity. Garden, shop and cook with them. Even let them make some decisions when it comes to the menu. I keep plastic dishes, cheap herbs/spices and boiled eggs in the kitchen so my son can create dishes of his own or peel the egg, while I cook dinner.

Tip 2: Everyone in the family should enjoy the same meal. Try not to accommodate pickiness. Offer one new food at a time and offer new foods with foods you know your child will eat. Last night we had lentil soup—a new food for my son. In addition to the soup, I gave him some easy side options that I knew he would enjoy, like applesauce and bread.

Tip 3: Children should try all foods offered, but should not be forced to clean their plate. The rule at our house is you must try a bite of everything. Right now the 5-year-old eats five bites. That’s one bite for every year. My husband is really good about asking him to tell us which food he likes most and why he doesn’t like something else. This seems to help us focus on learning about different foods, rather than focusing on my son’s picky eating.

Tip 4: Only purchase foods that you want your child(ren) to eat. If you don’t spend your money on it, it won’t be in the house and your family won’t be tempted. I find I worry less about what my child eats outside the home when I provide whole, fresh foods at home.

Tip 5: Teach children to listen to their bodies. No one else will teach your child about moderation. It’s up to you. If my son says he’s hungry, I offer fruits or vegetables. If that doesn’t appeal to him, then he must not be too hungry and can wait until the next meal. If he over indulges at a birthday party and complains about a belly ache, we talk about the links between the food we eat and how we feel, without shaming or policing him. We trick-or-treat, but we don’t keep the candy in our house from Halloween through Valentine’s Day. Once a holiday is over, the candy goes away. I know the time is quickly approaching when he will be making his own food choices, so I want to give him the tools he needs to make healthy decisions.

Tip 6: Teach traditions and manners. Meals should be peaceful and enjoyable for every member of the family. Our family tradition is to light a candle and read a devotion. We love Thoughts that Make Your Heart Sing at our house. I find this calms my son and signals a change in his activity level. He has grown to love this time each night. If someone is misbehaving at the table, they are asked to leave, then welcomed back when behavior improves. We eat as if my grandmother was at the table with us, where fun and laughter reign but manners are a must. Stay seated, napkin in your lap, inside voice, no phones/TV, etc. Because we practice this at home, eating out or at someone else’s house is no problem.

I’ll also share some resources for recipes and other ways of focusing on healthy eating habits for the whole family:

References
Grotto, D., & Zied, E. (2010). The standard American diet and its relationship to the health status of Americans. Nutrition in Clinical Practice, 25(6), 603-612.

Melissa Powell and FamilyMelissa Powell Contact
UT Chattanooga

Melissa is a registered dietitian and dietetics lecturer in the Health and Human Performance Department at UT Chattanooga.  She and her husband, Chris, are the proud parents of a playful son, Craig. She enjoys time with her church family, taming her lab mutts–Mabel and Moses—wine with neighbors and traveling south for a beach vacation or visit with her nieces. Her favorite subjects are faith, food, farming, family, friends and football. She earned a bachelor’s degree in nutrition from Samford University and a master’s degree in health education from UT Chattanooga.

Disclaimer
Posts represent the views, expertise and recommendations of their authors and do not necessarily reflect an endorsement by the University of Tennessee. Furthermore, the content of the blog is for informational purposes only. The content of the blog is not, and is not intended to be used as, a substitute for professional medical advice, diagnosis, or treatment.