Organic...To Buy or Not To Buy?

This is a commonly asked questions among guests at the spa. I hope some of this information will help you make a good decision. Make sure to look at the produce lists as you may be wasting some money on those that lose all pesticide residue when washed.

What is Organic?
• Animals have not been treated with: antibiotics, growth hormones, or feed made from animal byproducts.
• Animals must have been fed organic feed for at least a year.
• Animals must have access to the outdoors.
• Food hasn't been genetically modified or irradiated.
• Fertilizer does not contain sewage sludge or synthetic ingredients.
• Produce hasn't been contaminated with synthetic chemicals used as pesticides.

What does the label mean?
• “100% Organic”: Product must contain 100 percent organic ingredients.
• “Organic”: At least 95 percent of ingredients are organically produced.
• “Made with Organic Ingredients”: At least 70 percent of ingredients are organic. The remaining 30 percent must come from the USDA’s approved list.
• “Free-range” or “Free-roaming”: Misleading term applied to chicken, eggs and other meat. The animal did not necessarily spend a good portion of its life outdoors. The rule states only that outdoor access be made available for “an undetermined period each day.” U.S. government standards are weak in this area.
• “Natural” or “All Natural”: Does not mean organic. There is no standard definition for this term except with meat and poultry products. (USDA defines “natural” as not containing any artificial flavoring, colors, chemical preservatives, or synthetic ingredients). The claim is not verified. The producer or manufacturer alone decides whether to use it.

To reduce the risk of exposure to the agent believed to cause mad cow disease and exposure to other potential toxins in non-organic feed, you may want to consider buying organic beef, poultry and milk. These foods contain no hormones, and antibiotics, which have been linked to increased antibacterial resistance in humans.

There are some fruits and vegetables that have been found to have a high pesticide count even after being washed. These you would want to purchase organically grown. Others have no pesticide residue so the extra money spent on organic is wasted.

Should Buy Organic
• Apples
• Cherries
• Grapes
• Nectarines
• Peaches
• Pears
• Raspberries
• Strawberries
• Bell peppers
• Celery
• Potatoes
• Spinach

No need to buy organic
• Bananas
• Kiwi
• Mangos
• Papaya
• Pineapples
• Asparagus
• Avocado
• Broccoli
• Cauliflower
• Corn
• Onions
• Peas

Christmas Eve

We have a tradition in my family that Christmas Eve dinner is soup and salad.  For dessert we have a light Peppermint Ice Cream Pie.  We have a bigger dinner on Christmas but this is a way to keep it light and healthy for Christmas Eve.  I am bringing Chicken Noodle Soup tonight and thought I would post the recipe along with the dessert my mom will be making.

Chicken Noodle Soup (about 300 calories for 2 cups)

1 tsp onion powder

1 tsp garlic powder

1 tsp pepper
3 carrots, diced 
3 celery stalks, diced

2 small zucchini, diced

2 small yellow squash, diced

9 cups water

1 cup skim milk (10 cups of liquid, you can put in less water and more milk if you wish)

10-12 low sodium crushed chicken bouillon cubes

2-3 chicken breasts (cooked and diced)
1 bag whole wheat eggs noodles

1/2 bag frozen peas

In a large pot, saute celery and carrots in cooking spray until tender.  Add zucchini and squash for the last few minutes as they will take less time to cook than the other vegetables.  Add water, milk, bouillon, and cooked chicken and bring to a boil.  Add egg noodles and peas and cook until noodles are just tender (they will continue to cook as they sit in the hot liquid so be careful they don't get mushy).  Leftovers are great the next day!

We serve this with a tossed green salad (romaine, mushrooms, carrots, avocado, tomatoes, and cucumbers).  You could make your own vinaigrette with balsamic vinegar and olive oil (my favorite) or find a nice light dressing.  Watch portion size on the dressing!

Peppermint Ice Cream Pie (250 calories per 1/8th of pie)

1 pre-made low fat chocolate pie crust (could make your own with Oreos and use less butter)

1/2 carton reduced fat, no sugar added Peppermint ice cream

1/2 carton Coolwhip

Chocolate sauce for drizzling, optional

Thaw ice cream and once soft fold in Coolwhip.  Put in crust and freeze.  Soften to serve and drizzle chocolate sauce if desired.  

So for 2 cups of soup, a nice sized salad and small piece of pie, the calories would run around 600-650 calories.  Pretty decent for a holiday meal!  It is also very healthy with all the veggies and whole grains!

I hope you all have a Happy, Healthy and Merry Christmas!  Try to be mindful eaters (ask yourself if it is really worth it before just popping it into your mouth) and enjoy being with loved ones!

Emily Fonnesbeck RD,CD

Creating A Healthy Environment

As Christmas approaches, I think we need a reminder that we will only be as successful as our environment lets us be. It is difficult this time of year when there are so many treats and goodies around but these tips should help you get control of the environment in your own home. By creating a healthy environment you are increasing the likelihood weight loss will occur. It has been proven that changing your environment will make change more likely.

Buying Your Food
You will eat what is available, so have healthy food available. This is a very simple principle, but it is crucial.
1. Plan weekly menus. These menus should be simple but enjoyable and realistic.
2. Always shop from a list.
3. Prepare the weekly list using our healthy grocery list. Never shop while hungry.
4. Prepare your menus and lists on a regular schedule.
5. Have a scheduled shopping day. This habit will free your time for exercise.
6. Avoid snack items you know are your weaknesses.
7. Buy snack items and other high quality foods that can be eaten with little preparation.
8. Buy foods to help you stick to your plan.
9. Avoid grocery aisles displaying your problem foods.

Storing Your Food
Make food visibility work for you.
1. Make low-calorie foods the most visible foods in your home. Keep them in the front of the refrigerator or cabinet.
2. Store high-calorie foods in opaque containers.
3. Keep counters and coffee tables free of food.
4. Take all food out of the living room, away from the television, out of the car and out of the bedroom drawers.
5. Store foods in difficult-to-open containers, turn appealing labels away from view. Put low-calorie foods in “first” view.
6. Don’t use kitchen or table as the social center.

Preparing Your Food
Preparing your own food will allow you to control how it is made. You don't have this control over pre-prepared foods bought away from home in restaurants, fast food establishments and grocery stores.
1. Prepare low-calorie, high quality meals.
2. Use an exhaust fan to lower appetite stimulation. Use the lids for all your pots.
3. Don’t nibble while preparing. If you are truly hungry, have a low calorie snack such as raw carrots.
4. Prepare only the amount of meat and starch you will need for the meal, but prepare extra foods from the vegetable group.
5. Substitute low calorie items for high calorie items.
6. Prepare lunches while the evening meal is being prepared, minimizing contact with food.
7. Immediately place all mixing bowls and utensils in soapy water before licking them clean. This is especially important for holiday baking!

Serving Your Food
Create an environment which offers a pleasurable experience. This experience should include a non-hurried experience, an attractive setting and high quality foods. Remember to discover the satisfaction in food!
1. Put only the food needed for that meal on the table and serve yourself last. Don’t leave serving dishes on the table. Avoid "family style" service.
2. Serve yourself an “appropriately” small or medium serving. Don’t go back for seconds unless it is more from the vegetable group.
3. Use a small dinner plate so food appears more abundant.

Eating Your Food

Keep the hunger scale in mind as you gauge your hunger and fullness.
1. Chew slowly. This should be a pleasurable experience. Don’t attack your food.
2. Put the utensil down between bites.
3. Eat only what is on your plate. Try to leave some food behind. Remember, when we eat more than our bodies need, we waist it.
4. Concentrate on the food being eaten. Enjoy your meal.
5. Eat in one place; don’t carry meals or snacks to all parts of the house.6. Eat the majority of your food before 5 p.m but don't be worried about eating later, as long as it fits into your budget. Remember to stop 60-90 minutes before bed.7. Don’t eat haphazardly; plan ahead! If you fail to plan, you have planned to fail.
8. Brush your teeth after a meal or use some other cue that indicates you are through. A glass of hot tea or gourmet coffee is a great cue to tell yourself the meal is complete. Remember, the more often a cue is rehearsed, the stronger the response becomes. The same holds true for negative cues and negative responses (i.e. dessert after dinner).


Cleaning Up
This can be the most problematic contact with food. It easy to graze as leftovers are put away.
1. Clear the table immediately after completing the main dish.
2. Dispose of leftovers or scrape plates immediately. Do not leave food to “pick at.”
3. If it is inconvenient to clear the table immediately, then leave it; go to another room for your conversation or cup of coffee.
4. If leftovers are a problem for you, have someone else clean up.
5. If leftovers are to be saved, do so immediately. This may be a good opportunity to prepare your lunch for the next day.
6. Find an alternate activity to capture your interest after eating time, preferably a moving activity. A walk around the block would be great.
7. If you feel you need more food, try the five-minute technique. You may eat more than you had planned - if you still feel the need to eat in five minutes.


“Our happiness depends upon the habit of mind we cultivate. So practice happy thinking every day. Cultivate the merry heart, develop the happiness habit, and life will become a continual feast for us.”
Dr. Norman Vincent Peale


Emily Fonnesbeck RD, CD

Recipe Substitutions

I know most of you probably have favorite recipes that you would like to slim-down. Here is a list of good substitutions to try. I am sure you won't notice the difference with most of them!

Substitutions

Instead of… = Use…
Whole eggs = Egg whites or egg substitute
Whole egg (as thickener) = 1 tablespoon flour
Oil in recipes = Applesauce
Oil for sautéing = Cooking spray
Oil for sautéing = 4 cups low fat stock, fruit juice, or wine
Oil for basting = 1 cup fruit juice or low fat stock
Whole Cheese = Part Skim Cheeses or reduced fat or fat free
Sour Cream = Low fat or fat free sour cream or plain yogurt
1 cup Sour Cream = 1 cup cottage cheese + 2 tbsp skim milk + 1 tbsp lemon juice
Mayonnaise = Plain yogurt combined with pureed low fat cottage cheese
Cottage or Ricotta Cheese = Low fat or fat free cottage or ricotta cheese
Cream cheese = Low fat or fat free yogurt cheese
Crème Fraiche = Low fat or fat free yogurt cheese
Heavy cream = Evaporated skim milk or fat free half and half
1 cup heavy cream = 2 tsp cornstarch or 1 tbsp flour whisked into 1 cup skim milk
Unsweetened baking chocolate = 2 tablespoons cocoa powder and 1 tablespoon oil
Whipped cream = Chilled, whipped evaporated skim milk or whipped topping
Salad Dressing = Lemon Juice, oil and/or vinegar
Nuts = Dried fruit
Ground beef = Lean ground turkey or chicken breast or super lean ground beef
Sausage = Lean ground turkey or 95% fat free sausage
Bacon = Canadian bacon or lean ham
Plain bread crumbs = Whole wheat bread, whole grain cereals or crackers, oatmeal
Pasta, macaroni or egg noodles = Whole wheat pasta, macaroni or egg noodles
White flour = Wheat flour or soy flour
High fat meats = Beans or hearty vegetables such as mushrooms
Oil in salad dressings or sauces = Chicken broth or stock
Syrup or sauces on meats = Puree berries, apples, peaches or pears
Dips or spreads = Salsas of fruits or vegetables
High fat condiments = BBQ sauce, cranberry-orange chutney, ketchup, teriyaki sauce, soy sauce, Worcestershire sauce, chili sauce, horseradish, Dijon mustard, seafood cocktail sauce

Emily Fonnesbeck RD,CD

Fruit and Vegetable Recipes

Keeping with our theme of fruits and vegetables, here are some recipes for you to try. They are an easy and yummy way to add veggies to your meal plan!

Roasted Zucchini with Fresh Thyme (4 servings: 25 calories per serving)

Canola Oil Cooking Spray

2 medium to large zucchini, halved lengthwise

2 tsp chopped fresh thyme

1 tsp garlic powder

Preheat oven to 450 degrees F. Coat a large baking sheet with cooking spray. Arrange zucchini halves, flesh side up, on prepared baking sheet. Season with garlic powder and thyme. Roast 8 to 10 minutes, until tender and golden brown.

Sweet Potato Fries (4 servings: 60 calories per serving)

Canola Oil Cooking Spray

2 large sweet potatoes, peeled and cut into wedges or rounds

1/2 tsp salt

1/4 tsp black pepper

Preheat oven to 400 degrees F. Coat a large baking sheet with cooking spray. Arrange potato wedges on prepared baking sheet in 1 layer and coat them with cooking spray. Sprinkle potatoes with salt and black pepper. Roast 30 minutes, until tender and golden brown.

Note: You could roast any vegetable this way, broccoli, green beans, asparagus, etc. Just adjust cooking time down to 8-10 minutes for non-starchy vegetables.

Vegetable Chili (8 (1 1/2 cup) servings: 150 calories per serving)

2 tsp Canola oil

1/2 medium green bell pepper, seeded and diced

1/4 cup onion, diced

2 cups mushrooms, sliced

1 clove garlic, chopped

2 cans (15 oz each) low sodium kidney beans, drained and rinsed

2 medium zucchini, diced into rounds

20 oz canned low sodium diced tomatoes

2 cups tomato sauce

2/3 tsp hot sauce

3 cups water

3 cubes low sodium chicken bouillon cubes

1 tbsp chili powder

3/4 tsp cumin

1/8 tsp oregano

1 1/3 cups corn, frozen

Put oil in a large pot, add onion, green pepper, mushrooms and garlic. Cook 6-8 minutes until vegetables are tender. Add beans and remaining ingredients to pot. Simmer 15-20 minutes or until vegetables are tender.

Brown Rice Salad with Apples (6-8 (1 cup) servings: 170 calories per serving)

3 cups cooked brown rice

1 Granny Smith apple, diced

2 celery stalks, finely chopped

1 red bell pepper, chopped

1/2 bunch green onions, chopped

2 tbsp walnut or almond pieces

1 cup cooked chicken, cubed

2 tbsp flat leaf parsley, chopped

1/4 cup apple cider vinegar

2 tbsp lemon juice

2 tbsp olive oil

Salt and pepper

In a mixing bowl, whisk together vinegar lemon juice, olive oil and a little salt and pepper. Combine remaining ingredients and pour olive oil mixture over and toss to combine. Serve at room temperature or chilled.

Chicken Jumbalaya (4 (1 cup - does not include rice) servings: 160 calories per serving)

1 cup celery, chopped

1/4 cup onion, chopped

1 cup green pepper, chopped

2 tsp Canola oil

1 1/2 cups low sodium chicken broth

1 can (15 oz) low sodium diced tomatoes

2 cups chicken, cooked and diced

1 tsp basil

1/2 tsp thyme

1/2 tsp garlic salt

1 tsp hot sauce

1/4 tsp pepper

1 bay leaf

In a large skillet, cook celery, onion and green pepper in oil until tender. Stir in undrained tomatoes, chicken broth, basil, thyme, garlic sat, pepper, hot sauce and bay leaf. Bring to a boil and reduce heat. Add chicken and simmer for 20-30 minutes. Discard bay leaf and serve over brown rice.

Emily Fonnesbeck RD,CD