Tag Archive - food

How Do You Feed Your Footprint?

May 14, 2013 in Community, Diet, Tips with 0 Comments

(by Tarie Beldin, RD, LD)

As we begin the month of May…let us reflect back on April, on Earth Day, where we examine ways to conserve energy and take steps to save the planet….perhaps you have wondered – “does what I eat have an effect on my carbon footprint?”

To refresh your memory…a carbon footprint is defined as the amount of carbon dioxide (a greenhouse gas) that is given off from burning fossil fuels for lifestyle activities. Honestly, our society sometimes makes eating a recreational activity, so if we are concerned with reducing our carbon footprint, we need to educate ourselves about where our food comes from and how it is produced.

Research suggests that the more greenhouse gas produced, the higher the temperature at the lower levels of the atmosphere. This “global warming” can lead to extreme shifts in temperatures, droughts, blizzards, hurricanes and eventually a lower crop yield.

So just what is it about our food choices that increase the production of greenhouse gases, and what can we do about it?

  • We throw out about 1/3 of the food we buy… which is approximately 400 lbs. per year. Most of this is due to overbuying. Rotting produce and leftovers decay in landfills; this is second only to paper waste in terms of volume.
  • Think of how far your food travels and how it is produced. The more processed it is, the more energy used to produce it. The more paper/cardboard packaging it has, the greater the strain to forests. The farther away your food has to travel to get to your plate, the more fuel used for transportation and energy used for refrigeration.
  • Eating a diet that contains a lot of animal products can also have a negative impact. Animals consume far more food than they produce and also strain the environment by consuming large amounts of water, and their waste products can pollute the air and water supply.

Here are just 2 suggestions that will not only help the planet, but improve your health as well.

  • Eat more of a plant-based diet. Plants require less energy to produce and they can also help protect against disease.
  • Buy local. Whether it is meat or melon – visit local farmer’s markets or become part of Community Supported Agriculture programs. Buying whole, unprocessed foods that are grown or produced close to home are better for you and the environment.

Small changes can make a difference, and if we all made these changes – each day…not just Earth Day… in time, we could make an impact in our environment.

The Battle for a Better Easter Basket

March 25, 2013 in Diet, Lifestyle Tips with 0 Comments

via flickr

via flickr

With childhood obesity on the rise and cavities a constant parental concern, how can the Easter Bunny help families have a healthy and happy Easter holiday?

It is often a tradition to have an Easter basket filled with candy and goodies, as well as for children to search their homes and backyards for candy-filled plastic eggs. Children may even repeat this tradition at school, their grandparents’ houses or a relative’s home. As a result of this fun, children may have pounds of candy and snacks at the end of the Easter holiday, which quickly add large amounts of sugar and fat to their systems, and include hundreds—if not thousands—of calories!

People may think that all candy is created equal, but they are wrong. Depending on the type and size of the candy, calories can range from 65 to nearly 500 per serving.

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Tips and alternatives:

  • Consider using snack-size versions of Easter candy favorites instead of the regular size.
  • Substitute healthier alternatives, such as yogurt-covered raisins, pretzels or sugar-free gum.
  • Fill plastic eggs with small toys or pennies (for children ages five and older only).
  • Other non-food basket ideas include coloring books and crayons, Easter stickers, bubbles, sidewalk chalk, jump ropes and water toys.

Even though Easter only comes around once a year, health and nutrition habits are impacted by choices made each and every day.

—Tarie Beldin is a registered and licensed dietitian at St. David’s Round Rock Medical Center.

Top 10 Brain Foods

September 21, 2012 in Diet, Lifestyle Tips with 0 Comments

  1. via flickr

    Blueberries—regular blueberry consumption has been shown to improve memory function plus they are rich in antioxidants, helping to prevent free radical damage.

  2. Salmon—Rich in Omega-3 fatty acids, it develops tissue for increasing your brain power and it plays a key role in fighting Alzheimer’s and other age-related cognitive disorders.
  3. Flax seeds—Full of ALA- a healthy fat that aids the cerebral cortex in functioning better.
  4. Coffee—Regular coffee drinking has been shown to reduce the risk of Alzheimer’s, Dementia, and other mental disorders because caffeine is good for the brain (in moderation), and it contains antioxidants.
  5. Mixed nuts—Help with everything from fighting insomnia to promoting mental clarity and strong memory.
  6. Avocados— It’s a healthy fat that promotes blood flow, keeping your mind functioning at its peak and it has also been shown to reduce blood pressure.
  7. Eggs—Egg yolks are rich in choline, an essential nutrient to improving memory function.
  8. Whole grains—From oatmeal to whole grain bread, whole grains are excellent brain foods as they improve circulation and contain essential fibers, vitamins, and even some Omega-3.
  9. Chocolate—Dark chocolate is antioxidant-rich, and it also improves focus and concentration. Milk chocolate, on the other hand, improves memory and reaction time.
  10. Broccoli—Broccoli has been shown to improve memory function as well as slow the aging process.

Recipe: Penne with Cherry Tomatoes, Asparagus and Goat Cheese

May 25, 2012 in Diet, Lifestyle Tips, Recipes with 1 Comment

Thanks to you all who came to our cooking class last night at the St. David’s Round Rock Health and Wellness Center. During the cooking class, participants learned the components of the DASH diet and how changing your diet can beneficially impact blood pressure which in turn lowers your risk for heart disease, stroke, and some types of cancer.  The two recipes, of which one is feature below, were prepared using very little salt, included whole grains and interesting ways to incorporate fruits and vegetables. Both the pasta and the flatbread were quick and easy to prepare and could stand alone as an entree.  Click here for the DASH shopping list which will help you on your trip to the grocery store.

Penne with Cherry Tomatoes, Asparagus and Goat Cheese

  • 12 oz whole wheat penne pasta
  • 1 cup asparagus, chopped into 1 inch pieces
  • 2 TBSP water
  • 1 cup cherry tomatoes, halved
  • ½ cup fresh basil chopped
  • 2 TBSP minced garlic
  • Fresh ground black pepper
  • 4 oz soft goat cheese

Fill a large pot with water and bring to a boil. Add the pasta and cook to al dente, 10-12 minutes. Drain thoroughly. While the pasta is cooking put the asparagus and water in a microwave-safe bowl. Heat the asparagus on high power until tender but crisp, about 3 minutes. In a bowl, combine the cherry tomatoes, basil, garlic and pepper. Add the asparagus, pasta and goat cheese and toss until well mixed. Can be served warm or cold. Serves 4.

Nutritional info: 371 calories, 7 g fat, 4 g saturated fat, 13 mg cholesterol, 16 g protein, 62 g carbohydrate, 9 g fiber, 121 mg sodium

I hope you enjoy this recipe and find ways to incorporate the DASH Diet into your life. Our next class will be on June 28th. Hope to see you there!

Tarie Beldin, RD, LD
St. David’s Round Rock Medical Center

Beware of the Snack Attack: 3 Tips that Help

July 29, 2011 in Diet, Exercise, Lifestyle Tips with 0 Comments

Snacks were not all that common when I was growing up back in the 70′s. We had the occasional ice cream cone on a hot summer day, or popcorn in the evening watching our favorite television show, but it was a rarity.a special treat.

Nowadays, snacks have become routine and often accompany all events and outings: little league team practices, scout meetings, grade school parties, staff meetings, road trips. The prevalence of snacking across our nation has grown along with our rate of obesity.

Following weight loss surgery, a well planned nutritious snack can certainly be an essential part of your eating plan. But, mindless grazing on low nutrient snack foods while watching television, working at our computers, or driving may pose a serious danger to weight management. In addition to the consumption of calories from snack foods (calorie containing drinks are included!) there is also the issue of hunger recognition. Ideally, we should eat when we are hungry and refrain when we are not. Routine snacking prompts us to eat when the clock tells us to whether we need food or not, and this interferes with our body’s ability to send out hunger cues.

If snacks are part of your daily routine, try these tips:

  • Plan your snacks. Being prepared with a nutritious choice can help prevent making spur of the moment poor food choices.
  • Eat meaningfully. Paying attention to your activity instead of mindlessly grazing on your snack will produce a greater sense of satiety.
  • Try substituting calorie free liquids, like flavored tea or water, with your snack food. Many times our drive to eat is thirst related, and you will often find that one of your favorite low cal drinks can leave you feeling satisfied.

For more information on weight loss surgery, click here to attend one of our free seminars.

If you have had, or are thinking about having weight loss surgery, please click here for our support group schedule.

- Rebecca