I'm on Yelp!

Hello my blog followers. I am now able to be found on Yelp and would appreciate anyone who has met with me for nutrition counseling to write a review: http://www.yelp.com/biz/kelly-strogen-ms-rd-ldn-wayne

If you haven't met with me and would like to, please know that if you have: 
INDEPENDENCE BLUE CROSS Insurance (Personal Choice or Keystone Health Plan East) you get 6 free sessions each year with a registered dietitian (me!). In the next few weeks I will also begin taking AETNA Health Plan which has a similar benefit.


If you are interested in meeting with me or have any questions, please contact me at:
nutrition@clublamaison.com.


UPDATE ON ALMOND MILK RECOMMENDATION: I have tried several brands of unsweetened vanilla almond milks and thus far I have determined that Trader Joe's variety is by far the  most delicious. It is creamy, flavorful, and super nutritious (high in calcium, vitamin D, and vitamin E at just $3.00 for a half-gallon and only 40 calories/cup). Use in oat bran, high protein cereals, or drink on its own or with low-sugar hot chocolate. This almond milk I can even put in coffee and it tastes good! (I find that other varieties add a strange taste). Let me know what you think!

Eating Pumpkin can help you avoid chunkin’ (up)

       Halloween is one week away and pumpkins are available everywhere. Sure, they are fun to carve and look at, but did you know that pumpkin is an incredibly nutritious food? Pumpkin itself, whether baked, or canned, is a low-calorie food that is incredibly high in the antioxidant beta-carotene (a precursor to Vitamin A). A ½ cup serving of canned pumpkin has only 40 calories, 9 g carb (5 g fiber), 350% DV (Daily Value) Vitamin A, 8% DV Vitamin C, and 10% DV Iron.  

            Beta-carotene has shown to help prevent cancer and heart disease, boosts immunity, aids in reproductive function, and supports good vision. Pumpkins are an easy way to get a large dose of beta-carotene, but other good sources include sweet potatoes, carrots, winter squash and dark leafy greens (spinach, collards, kale, etc.).

            In addition to pumpkins being an easy way to get a large dose of a healthy antioxidant, pumpkins can help lower the caloric value of recipes. Here are some tips to try:

·        Add canned pumpkin instead of eggs, oil, and other ingredients to boxed cake mix to create a lower-fat and calorie dessert (with more fiber and antioxidants!)

·        Use canned pumpkin in replace of fat in other baked goods (e.g: sub for butter)

·        Add 1 cup of pumpkin to 1 jar of tomato sauce to reduce the sodium and boost fiber and micronutrient content.

·        Use in soups, sauces, and stews to add a creaminess without adding actual cream or fat

Here are some of my favorite recipes using pumpkin:

• Pumpkin Butter:
• Combine 1 15-oz can of pumpkin w/ 2/3 c brown sugar, ¼ cup honey, 1 tbsp lemon juice, ¼ tsp cinnamon & 1/8 tsp ground cloves in a heavy saucepan. Boil then reduce to low and cook for 20-25 minutes. Makes 2 cups (32, 1 tbsp servings). 30 calories/tbsp.
• NOTE: Trader Joe’s also has a delicious pumpkin butter that is now in stock!
• I recommend mixing 1 tbsp of pumpkin butter with ½ cup cottage cheese; add some vanilla & cinnamon for a delicious & healthy dessert!
• Pumpkin Hummus:
• Mix 1- 15.5 oz can chickpeas, ¾ cup canned pumpkin, 3 tbsp lemon juice, 1 tbsp water, 1 clove garlic (chopped), ½ tsp salt, ¼ tsp black pepper, and 2 tbsp parsley in a food processor.  Add water as needed to get the consistency you like. Serve with whole wheat pita, whole grain crackers, or veggies. Makes 16 servings- 2 tbsp= 20 calories.
• Pumpkin Smoothie:
• Blend ½ cup pumpkin, ½ banana, 6 oz container of nonfat light vanilla yogurt, 1 tsp honey, ½ cup ice, pack of truvia or other sweetener, and a dash of cinnamon and vanilla extract. Top with whipped topping if desired. Makes 1 large serving= 200 calories, 1 g fat,  7 g protein, 20% DV Calcium, 358% DV Vitamin A, 20% DV Vitamin D
• Healthy Pumpkin Pie
• Opt for homemade pumpkin pie where you control what goes in. Use fat-free sweetened condensed milk, lower the sugar by ¼, use egg whites instead of whole eggs, and go crust-less or make a lower fat graham cracker crust (most of the fat in pies comes from the crust!).

Okay, now you have all the tools and recipes to use pumpkin. If you are really inspired, here is one last recipe for cooking a real pumpkin:

1.                  Select a “pie pumpkin” – they are smaller (<6” diameter) than jack-o-lantern pumpkins

2.                  Cut the pumpkin in half

3.                  Scrape out the seeds (but save to roast later!)

4.                  Remove the stem and place the halves in a microwaveable bowl. Fill with a few inches of water, cover with lid.

5.                  Microwave for around 15 minutes until the pumpkin is soft.

6.                  Then you can scoop out the pumpkin and puree to use in recipes (use this puree instead of canned pumpkin in the above recipes/tips.).

7.                  Enjoy!

References:

Image from: Cyber Cauldron website

Recipes adapted from: Libby's Very Best Baking Recipe website

Information from: USDA food and nutrient database, World's Healthiest Food website

Spice Up Your Life!

               Adding spices to food is a great way to add flavor without adding any sodium. In fact, many salt alternatives are created purely from spices! For example, Mrs. Dash seasoning blend is nothing but onion, pepper, chili pepper, parsley, celery, basil, and other herbs and spices- blends like this add great flavor and antioxidants to any dish without any sodium. There have been many research studies using spices in-vitro (isolated in a lab) that have shown incredible antioxidant power. 

            Additionally, adding antioxidant-rich spices like turmeric, chili, and cinnamon can negate the ill effects of a high fat meal. Penn State (my alma-mater, sighhh) researchers found that adding spices to a high fat meal reduced the triglyceride response by 30% (high TG’s are a risk factor for heart disease). They used a group of 6 healthy but overweight men and fed them a normal meal one week, had a week of rest in between, then fed them a meal with 14 grams of high antioxidant spice blend (rosemary, oregano, cinnamon, turmeric, black pepper, cloves, garlic powder and paprika)- all other variables accounted for. They tested blood 30 minutes before, and in 30 minute intervals for a total of 3 1/2 hours after the consumption of the meals. The researchers found that these high spiced meal decreased blood glucose levels by 21% and blood triglycerides by 31% after the meal. The conclusion of the study was that by adding antioxidant rich spices to meals, you could potentially lower your risk of developing heart disease and improve existing diabetes.

Below I list some of the benefits of certain herbs and spices:

Cinnamon- Can lower blood sugar, triglycerides, LDLs and total cholesterol in people with type 2 diabetes. Add to yogurt, cereal, coffee, etc!

Cloves- These are especially high in antioxidants and are antibacterial, which can help to treat cancers. Use in all your holiday baking (sweet potatoes, apples, hot cider, etc.).

Cilantro/Coriander- Can control blood sugar, cholesterol, and free radical production (what antioxidants fight off). Add cilantro to spicy dishes and coriander to different dinner recipes.

Garlic- May kill cancer and tumor cells, can decrease cholesterol and triglyceride levels, and can protect against inflammation of the blood vessels. I recommend adding garlic to any dish you prepare that is savory (soup, eggs, chicken, roast for bread, etc.).... unless you are going out on a date later ;-)

Ginger- Is anti-inflammatory, can help with gastrointestinal distress, and protect against colorectal and ovarian cancers. Keep ginger in the freezer to preserve- add to stiry fries, cereals, and teas!

Chili Pepper- Can reduce blood glucose, cholesterol and triglyceride levels after meals- cultures with diets rich in chili peppers have lower rates of heart attacks and stroke. Chilis also can improve your immune system and aid in weight loss by boosting thermogenesis (why you get hot), which boosts the metabolism. Add hot peppers to any dish, buy hot pepper sauces and use frequently (just watch the sodium content!).

So don't eat boring food, spice up your life and reap the health benefits!!!!!!!!!!!

References:

1. A. C. Skulas-Ray, P. M. Kris-Etherton, D. L. Teeter, C.-Y. O. Chen, J. P. Vanden Heuvel, S. G. West. A High Antioxidant Spice Blend Attenuates Postprandial Insulin and Triglyceride Responses and Increases Some Plasma Measures of Antioxidant Activity in Healthy, Overweight Men. Journal of Nutrition, 2011; 141 (8): 1451
2. World's Healthiest Foods Website www.whfoods.com/



Turmeric- Contains a powerful anti-cancer agent (Curcumin), can lower blood cholesterol, improve IBD symptoms, and even has shown to help prevent Alzheimers in some studies- it has been used to help treat a variety of problems and diseases including cystic fibrosis and rheumatoid arthritis. This is one spice I would recommend adding to everything (especially eggs!).