A-Z: Packing it

One way I've saved money during my dietetic internship is to...

Pack A Lunch!

Yes that's right, brown bagging it can save a pretty penny and also allows me to customize what I eat to allow for variety of foods.

I try to pack a balanced lunch and aim to include two of the three: diary, fruit or vegetable. I find that a light lunch with a bit more protein (usually Greek yogurt or cheese stick) keeps me fueled for my afternoon but not into a food coma....where I struggle to keep my eyes open during my afternoon activities.

In the warmer months, I would choose a salad or pita sandwich as a great way to pack a lunch. I like to add a Laughing Cow, Spreadable Cheese Wedges , slice of havarti cheese, and ham.

Then fill with baby spinach.

Sometimes I'd fine myself getting tired of salad in the summer. When this happens, I try to mix up the dressing. In this salad, I used Bean & Corn Salsa, shredded cheese and plain Greek yogurt as a dressing for the salad. It can even be topped with more black beans, corn and tortilla chips.

Unfortunately, the warmer months are not currently around, and soups are my fall and winter go to. In this lunch, I packed celery with peanut butter, grapes, and a chicken pot-pie soup.

Packing lunches can take a bit of time, but if fruits and vegetables are cut and packaged the evening before, they can quickly be combined to pack a quick lunch before heading to work.

I'd love to hear your ideas for quick and easy lunches that carry their nutritional weight.

Graduate Research Presentation

Earlier this month, I had the opportunity to present a piece of my graduate research at the Academy of Nutrition's Food and Nutrition Conference and Expo or FNCE for short. It was my first time presenting at or attending this conference and it was sure a great experience.

I was able to present the poster twice, once during the poster session and once as an award winner at a breakfast for the Research Dietetic Practice Group. 

While at the conference, I was also able to enjoy a dinner with graduate student friends where I had the opportunity to try alligator, lobster mac and cheese, and other great new food combinations. The last day coffee was definitely in-hand.

A-Z: Omega-3 Fatty Acids

Omega-3 fatty acids have been linked to several health benefits including lowering blood pressure, lowering triglycerides, and decreasing the symptoms of rheumatoid arthritis (1). 

There are actually two types of omega-3 fatty acids, EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). It is recommended to consume fish twice per week, but there are other foods that contain omega-3 or the precursor to omega-3 including flax seed and chia seed.

Omega-3 fatty acids work, in part, to decrease inflammation and decrease the levels of low-density lipoprotein (LDL) or bad cholesterol in the blood.

If you're not a fan of fish, chia seeds can be added to smoothies and milled flax can be added to granola or even some baked goods.

This post only contains general nutrition information and is not meant to provide personalized nutrition recommendations. If you have questions about weight loss or personal nutrition recommendations, please see a registered dietitian or your healthcare provider.

Resources
1. Omega-3 Fatty Acids. Mayo Clinic. 2015.

A-Z: "Natural"

Food packaging terms like "Natural", "Raw, and "Organic" all have different meanings and levels of regulation!

Last year I lead a discussion group for undergraduate nutrition students and this is one of the handouts I generated for them. It is the truth about the regulation behind certain label claims and I hope it helps you know what you are getting at the grocery store.

Dietetic Internship Reflections

It's hard to believe that I'm three weeks into my dietetic internship through the University of Illinois. My first rotation was at a local dialysis center. I was able to observe both hemodialysis and peritoneal dialysis as well as the multitude of medication associated with each. Assignments included: case studies, bulletin board, renal friendly recipe and educational materials.

My second rotation was at Hy-Vee (a grocery store) about an hour away. It was interesting to learn the dynamic role of a dietitian in a retail environment, and the store I was at actually had 2 full-time dietitians. The longer hours of the retail environment in addition to the commute made for two exhausting weeks.

The remainder of my rotations this semester are local. That being said, I will try to keep this blog updated as best as possible, but some weeks are busier than others.

A-Z: MCT Oil

What does MCT stand for?
MCT stands for medium-chain triglyceride, a type of saturated fatty acid containing 6-10 carbon atoms. MCT can be naturally occurring as in the case of coconut oil and some dairy products, but can also be synthesized.

MCTs are absorbed differently than other types of fat, due to their smaller size, they can be directly absorbed, while other fats are grouped together into micelles and absorbed into the lymphatic system(1).

Health associations:
If you walk down the supplement aisle at the grocery store or browse through a health magazine, you're likely to see claims of MCT or coconut oil and weight loss among others. But does the science really support such claims?

First, let's discuss the composition of fats in foods. Nearly all fat containing foods contain more than one type of fat. Coconut oil is no exception. As illustrated above, coconut oil does contain some MCT (listed as caproic acid, caprylic acid, and capric acid), but it is not the primary type of fat. Does this mean coconut oil is bad? Not necessarily.

In conclusion, MCT is a type of fat, while there may be some research to support its links to weight steadiness, it is still a type of fat and must be examined in the larger context of the diet of the indidual. Above all, a healthy balanced diet with lean protein choices, low-fat dairy, whole grains, fruits and vegetables is recommended for most Americans. If you have questions about what this diet may look like for you, I encourage you to meet with a dietitian in your area, you can find one here.


Resources:
1. Bach AC, Babayan VK. Medium-chain triglycerides: an update. American Journal of Clinical Nutrition. 1982.

Additions to "Food & Nutrition Resources"

With the upcoming fall semester, I have chosen to modify the contents of the "Food & Nutrition Resources" tab to include one of my Pintrest boards. I hope to include follow-ups of the recipes I try, specifically how they hold up for lunches while at work. Below are a few boards that have various recipes of personal interest, I hope you find them useful.

Follow Amanda's board Healthy Yummies on Pinterest. 

  Follow Amanda's board Fall Foods to Try-In Season on Pinterest. 

  Follow Amanda's board Foods to Try- Crockpot on Pinterest.

A-Z: Lactose

What is lactose?
Lactose is a disaccharide sugar made of glucose and galactose. It is the sugar found in milk products from humans and many mammals (including cows) (1).

What is lactose intolerance?
Lactose is normally digested by the lactase enzyme. Lactase breaks the bond (shown in red above) allowing each of the simple sugars to be readily absorbed in the intestines or fermented by intestinal bacteria. Without lactase (or adequate amounts of lactase), gastro-intestinal symptoms of gas, bloating, and cramps. Individuals with lactose intolerance may consume dairy alternatives or take lactase (pill or powder) prior to consuming dairy foods.

This information is not meant for medical treatment but rather general information. If you have concerns, please discuss them with your healthcare provider.

References
1. Adan AC, Rubio-Texeria M, Polaina J. Lactose: the milk sugar from a biotechnological perspective. Crit Rev Food Sci Nutr. 2004;44(7-8):553-537. 

A-Z: Jasmine

I had planned to write short post on some of the benefits of Jasmine tea. However, I was unable to find reputable sources for such a post. 

If there is a J related post you'd like to see, please comment below. 

A-Z: Keeping Track

Keeping Track: Fitness Trackers and Other Gadgets

In the last 5 years, I've noticed an increasing trend of hyper-awareness as it comes to keeping track of one's health. This began in the early 2000's actually when McDonald's and other restaurants began including pedometers with some special meals. Recently, the trend has spanned to calorie tracking apps and fitness trackers that will track your heart-rate.

My questions when it comes to fitness and diet trackers center around the motivation for using them and the knowledge of recommendations for healthy levels. For example, it is recommended that one get 10,000 steps per day as part of an active healthy lifestyle. 

Additionally some diet or food tracking apps severely underestimate the number of calories needed for daily activities. Personally, I don't enjoy feeling as though I have a calorie budget, I prefer to eat by the 80:20 rule. Striving for 80% healthful choices and 20% foods because I enjoy them (some healthful some not so much), allows me to enjoy the foods I eat without feeling restricted.

I do monitor my steps, but only through my phone's built in pedometer. I strive for 10,000 before going to the gym! 

What are your preferred ways of tracking your activity?

*I am not a medical professional and these opinions are not meant to provide a prescription of any kind. Please speak with a Registered Dietitian or your primary care physician if you have questions concerning your diet or activity level.

A-Z: Iron

Why is Iron Important?
Iron serves multiple functions in the body, but one of the most important is that in the form of hemoglobin within red blood cells. Hemoglobin is needed for oxygen to bind to the red blood cell and be carried to where it is needed within the body (1).

How do I consume iron?
There are two dietary forms of iron, heme and non-heme. Non-heme iron is found in plant sources while animal products contain both heme and non-heme iron. Non-heme iron is not absorbed as well as heme iron, but absorption can be increased by eating iron containing plant foods (spinach, beans, tofu and iron fortified foods) by eating them with Vitamin C containing foods (orange juice, tomatoes or strawberries for example. Red meat and liver are both good sources of heme iron (2).


Symptoms of Deficiency:

• Lethargy/tiredness
• Headaches
• Decreased appetite

If you believe you may have iron deficiency, please consult your primary healthcare provider.

References:
1. Iron. MedlinePlus. 2015.
2. Dietary Sources of Iron. University of Illinois McKinley Health Center. 2010.

A-Z: Hydrogenation

What is Hydrogenation (1)?
Hydrogenation is the process of adding hydrogen to a substance. In the food industry this is done to make fats more stable and avoid rancidity (or the off-flavor that comes from bad oil). There are different levels to which this can be done.

Partial Hydrogenation: Some but not all of the chemical bonds receive hydrogen resulting in an altered structure called trans, thus the name trans-fats. These fats have a longer shelf-life and improve the overall stability of packaged products.

Full Hydrogenation: All of the chemical bonds receive hydrogen resulting in a fully saturated structure. These products are more stable than the original oil form, but not as stable as their partially hydrogenated counterparts.

Hydrogenation and Health:
Partially hydrogenated fats, or trans fats have been linked to increased LDL cholesterol which increases risk of cardiovascular disease. A food may have 0g trans fat listed but under the ingredients have "Partially Hydrogenated Oil" listed, this indicates that the product contains <0.5g trans fat per serving (1).

Now as indicated in the Beta Carotene post, it is important to consume dietary fat. It's essential for the absorption of fat soluble vitamins A, D, E, K. Recommendations are to consume unsaturated fats and some saturated fats. 

References:
1. Talking About Trans Fat: What You Need to Know. FDA. 2015.

A-Z: Gluten

What is Gluten?
Gluten is a protein found in grains (wheat, barley and rye). Oats themselves do not contain gluten, but are commonly milled in facilities that mill wheat and thus are often contaminated. It is actually made from two smaller proteins gliadin and glutenin, the combination of these two provides the structure for yeast breads (1).

What's the beef with gluten?
Individuals with Celiac Disease have a reaction to gluten in the small intestine that causes inflammation and flattening of the absorptive cells. This means that nutrients aren't being absorbed properly but also leads to GI distress when consumed. Celiac Disease can only be diagnosed with a blood antibody blood test (2).

Definitions of importance (2):

Allergy: hypersensitivity cause by immune related reaction, can be life-threatening

Intolerance: abnormal response to a food or ingested substance (not immune related)

Sensitivity: larger categorical term that includes both allergies and intolerances

Why might those without Celiac "feel better" on a gluten free diet?

There are several possible reasons for this. A common reason is that a gluten free diet is more in line with MyPlate recommendations than the average American diet: meaning it is higher in fruits and vegetables and lower in refined grains and processed foods. Also, by consuming a gluten free diet, many convenience foods are eliminated as the sauces commonly contain gluten.

There are some anecdotal links between gluten intolerance and neurological conditions, however, the research on these associations is unclear (3).

Cooking and baking for those with Celiac Disease:

Wheat flour is incredibly universal in its application to baking. For this reason, baking gluten free items takes a bit more science (some companies have already taken the guess work out of this). Ingredients like tapioca starch, potato starch, brown rice flower, sorghum flour, xanthan gum and almond flour are combined to create a mixture that functionally resembles wheat flour (without gluten of course). For more on creating the right flour blend for baking see this link.

Verdict on gluten:

If you do not have a gluten allergy such as Celiac Disease, gluten is not bad for you. It is a protein found in grains and can be eaten as part of a balanced healthy diet.

General Food Allergies Informational Site:

Food Allergy Research and Education (FARE)

References:

1. Gluten Sensitivity. MedlinePlus. 2015.

2. Mahan KL, Swift KM. Medical Nutrition Therapy for Adverse Reactions to Food: Food Allergies and Intolerances. Krause's Food and Nutrition Care Process. 2012.

3. Hadjivassiliou M, Gibson A, Davies-Jones GAB, Lobo, AJ, Stephenson TJ, Milford-Ward A. Does cryptic gluten sensitivity play a part in neurological illness? Lancet. 1996;347(8998);369-371.

A-Z: Food Science

What is Food Science?
Food science is simply that, the science relating to food. Nutrition and food science are very closely related, as is culinary science. From when a food is harvested, transported, processed (cooked, cut, mixed, frozen, etc), packaged, transported to the store, and even consumer food preparation safety. Food science also includes creating new food products for consumers.

Massive cinnamon sticks on display by an ingredient vendor

Food Science Conference
IFT (Institute of Food Technologists) is the professional organization for food science. At their annual meeting there are educational sessions, research presentations, cooking demonstrations, and an expo featuring the latest innovations related to food products and processing.

A view of one portion of the IFT Expo floor.

This year the conference was in Chicago, IL and I was able to attend for one day. I attended a session on the impact of low-calorie sweeteners on gut bacteria, interacted with vendors at the expo, learned about the latest research from graduate students and other professionals, attended a cooking demonstration and the Illinois reception.

Pizza in the flavor of a Chicago style hot-dog

It was interesting to learn about the latest innovations in a neighbor field and brainstorm links to future research projects and collaborations.

Dark chocolate almond popcorn ball made in a cooking demonstration

A-Z: Electrolytes

Electrolytes

What are electrolytes?
Electrolytes are a group of minerals found in bodily fluids (blood, cells, mucus and more). Electrolytes are found as ions, or charged molecules. The most abundant bodily electrolytes are sodium (Na+), potassium (K+), and chloride (Cl-).

Why are electrolytes important?
Electrolytes play an important role in most cell functions including, muscle contraction, neuron signalling, and body acid/base (pH) balance (1). In the hot summer months, it is especially important to remain hydrated and consuming fruits and vegetables containing potassium and other electrolytes is a great way to stay hydrated.

Foods containing electrolytes?
Potassium (2):

• green leafy vegetables
• grapes
• blackberries
• carrots
• potatoes (with skin)
• citrus 

Sodium & Chloride:
Table salt contains both sodium (~40%) and chloride (~60%). Most Americans do not have difficulties consuming adequate amounts of each of these.

A word about sodium
Most Americans consume more sodium than the body needs 3,100mg/day compared to the 2,300mg/day or 1,500mg/day recommendations based on health status (3). Processed foods including ready-to-eat meals, frozen entrees, and deli meats tend to be higher in sodium. 

The main recommendations for electrolytes are to consume them from foods. If you are concerned with your electrolyte needs or your hydration status, please consult your primary healthcare provider.


References
1. Dugdale DC. Electrolytes. Medline Plus. 2013.
2. Potassium. Medline Plus. 2015
3. Sodium: How to tame your salt habit. Mayo Clinic. 2013.

A-Z: Diabetes

Diabetes

There is still much research being done on the progression and cause of diabetes, but this post is a general description of what is known with links for further reading.

Types of Diabetes:
First it is important to know that the sugar you consume is broken into its simplest form, of which the body prefers glucose. In order for body cells to be able to use this glucose for energy, insulin is needed. Insulin is made in the pancreas and then released into the bloodstream as needed (1). There are three types of diabetes:

1. Type I Diabetes

• The pancreas does not produce enough insulin for cells to be able to absorb glucose
• Injections of insulin are needed and blood glucose levels should be monitored frequently (2)

2. Type II Diabetes

• The pancreas can produce enough insulin, but the receptors don't communicate with glucose absorbing transporters 
• Previously referred to as "insulin resistance" or "adult onset diabetes", although children are now being diagnosed

3. Gestational Diabetes

• Diabetes can occur during pregnancy, this is why it is important to have proper prenatal care and consult your physician with any concerns

Importance of Carbohydrates:

An important part of diabetes management is understanding the importance of carbohydrates. It is common for those with diabetes to count carbohydrates in number of servings to ensure they are consuming consistently during the day (2). 


References:

1. Franz MJ. Medical nutrition Therapy for Diabetes Mellitus and Hypoglycemia of Nondiabetic Origin. Krause's Food and Nutrition Care Process. 2012.
2. Insulin Injections. Medline Plus. 2014.
3. Carbohydrate Counting. American Diabetes Assoc. 2015. 

A-Z: Caffeine

What is the buzz about caffeine?

Caffeine is a stimulant naturally present in certain foods including, coffee, tea, and chocolate. Stimulants impact the nervous system by exciting it, giving some people the feeling of alertness while others may have the jitters (1).

Caffeine

Cautions about caffeine!

Due to the stimulant nature of caffeine, large doses (more than 2-4 cups of coffee) can have negative health impacts for some individuals including:

• Dehydration
• Restlessness
• Rapid Heartbeat
• Headaches
• Dizziness

For most people, moderate amounts of caffeine up to 2 cups do not have negative effects. If you are concerned about your caffeine consumption or are pregnant, please consult your healthcare provider for personal recommendations.

References

1. Food and Drug Administration. Caffeine. MedlinePlus. 2015.

Independence Day PSA

As the 4th of July holiday approaches, I wanted to share a few quick food safety tips to help you enjoy your holiday to the fullest!

CLEAN: Wash surfaces (cutting boards, knives, counters etc) and hands with warm soapy water

SEPARATE: Keep raw meat separate from foods that won't be cooked (veggies, fruit, bread, chips etc.) this applies to dishes as well

COOK: Cook meats thoroughly and check temperatures to ensure they are cooked to the desired temperature

CHILL: 2-HOUR RULE! Cream pies, salads, sides and other deserts should find the refrigerator or cooler with ice after being out for no longer than two hours. This doesn't mean the party has to end, just tuck those perishables away!

Follow these four easy steps and your Independence Day holiday will be off to a great safe start!

For more food safety tips!

A-Z: Beta Carotene

What is beta-carotene? 

Beta-carotene is a carotenoid, or color containing (red, orange or yellow), fat-soluble compound. Beta-carotene is cleaved to form two molecules of retinal, a form of Vitamin A (1).

Vitamin A is important for cell function including DNA transcription which is essential for healthy growth and development especially in children and pregnant women. Vitamin A is also important for vision, which might be why you've heard carrots are good for your eye-sight (1).

Important to Know about beta-carotene:

Since Vitamin A is fat soluble, it requires fat for best absorption: only a small amount of fat is needed. So the next time you have a salad, be sure to include a little of your favorite salad dressing to help your body absorb the vitamins you're consuming.

Sources of beta-carotene:

• Red, orange, or yellow peppers
• Carrots 
• Pumpkin
• Sweet Potato

References:

1. Lindshield BL. Kansas State University HN 400 Flexbook. 489-496

A-Z: Anthocyanins

This is the first in a series of posts on various nutrients, compounds and nutrition related terminology from A-Z. Each post contains references for the supporting science. Please keep in mind that these posts are purely informational and do not contain specific nutrition related recommendations. I am not yet a Registered Dietitian but am utilizing my nutrition education thus far to translate research on these topics to insightful information for you.

Anthocyanins:

What are Anthocyanins?

Anthocyanins are a group of compounds that are found in numerous plant based foods. They have been seen to have antioxidant properties and have even been linked to decreasing the risk of certain chronic diseases, however much more research is needed to understand their exact role (1).

Anthocyanins are found in fruits and vegetables with red-orange color and blue-violet color including cherries, eggplant, berries, and red grapes.

Potential Links to Disease:

Studies have examined the relationship between anthocyanins from berries and cardiovascular disease in adult men and women. These studies have seen slight decreases in disease risk; those that saw the greatest disease risk were studies that included increased physical activity, altered fat intake, and in which participants consumed large amounts of anthocyanin rich foods (2,3).

Anthocyanins have also been loosely associated with improved cognition in older adults due to the decreases in inflammation and increased blood-flow (4,5).

Conclusion

Anthocyanins are a group of color containing compounds present in colorful fruits and vegetables that have some associated health benefits. Consuming fruits and vegetables of various colors as part of a balanced diet is recommended for optimal nutrition. More research is needed on the specifics of anthocyanin metabolism and absorption before they can be recommended for the prevention of disease.

References
1. Tsuda T. Dietary anthocyanin-rich plants: biochemical basis and recent progress in health benefits studies. Mol Nutr Food Res. 2012;56(1):159-170.

2. Mink PJ, Scrafford CG, Barraj LM, et al. Flavonoid intake and cardiovascular disease mortality: a prospective study in postmenopausal women. Am J Clin Nutr. 2007;85(3):895-909.

3. Cassidy A, O’Reilly EJ, Kay C, et al. Habitual intake of flavonoid subclasses and incident hypertension in adults. Am J Clin Nutr. 2011;93(2):338-347.

4. Spencer JP. The impact of fruit flavonoids on memory and cognition. Br J Nutr. 2010;104 Suppl 3:S40-S47.

5. Youdim KA, Shukitt-Hale B, Joseph JA. Flavonoids and the brain: interactions at the blood-brain barrier and their physiological effects on the central nervous system. Free Radic Biol Med. 2004;37(11):1683-1693

Grocery Sale Success

Although my income has increased slightly since finishing undergrad, there are still financial limitations of being a graduate student. These limitations are noticed in my grocery budget. I am always trying to get as much healthy food for my $1 as possible.

Thankfully, with spring fast approaching, produce sales have been more prevalent. Last time I went through the circular to plan my trip, I was surprised by the number of produce items on sale for the 10 for $10 (with the 11th for free) sale. Often these sales feature heavily processed foods that I usually don't eat (yes on occasion I grab the blue box macaroni). 

The four items pictured were in the 10 for $10 sale!

Not only was produce on sale, but so was whole grain pasta (which I prefer to the its enriched counterpart).

While I'm not a pro at shopping on a budget, there are a few things I've learned.

1. Check BOTH the local circular and your cabinets as you make your list, keep in mind your calendar and the amount of food you will likely consume (I tend to overbuy when there are good sales but then it often spoils before I use it)
2. Make and stick to a list, I like to include a budget goal when I shop based on the cost of the items on the list
3. Strive for the 80-20 rule: 80% of your cart is healthful items and the remaining 20% is foods you enjoy

Please feel free to comment with any helpful grocery shopping tips you have.

Taste of Havanna

A couple weeks ago I decided to attend a Spice Box dinner. These dinners are held in the spring semester and are the capstone course for hospitality management students at the  University of Illinois at Urbana-Champaign. Each student selects a theme and guest chef for which the meal is based. Students then prepare and serve the meal on campus. My lab-mate and I decided to attend a Cuban themed meal. 

The first course featured fried ham and dough with three delicious sauces.

The second course was beans and rice.

The third course was more than we could handle with a half-chicken, rice and plantains.

Dessert was caramel flan.

This was my first time dining in the Spice Box, but I have already planned to go back in a few weeks. This is a great project for students to learn how to prepare and manage a fine-dining event.

Photos courtesy of Catherine Metzgar!