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What Healthy is NOT

 

What Healthy is NOT

by Laura Iu, RDN

If you asked me a few years ago, what being “healthy” means to me, I wouldn’t have the slightest clue how to answer you. Imagine me 5 years back: I’m chugging Red Bull for a 9 AM class, and courtesy of the microwave, devouring mac & cheese for dinner 3 days a week. Yes, this was my freshman year at New York University, and at that time I knew nothing about the importance of nutrition (gasp!) Flash forward to present day, and I’m working at a private practice in NYC, providing in-home cooking classes, and working as the nutrition guru at Housing Works (more on that in my next post!) Without a doubt, you can bet my definition of what it means to be “healthy” has evolved tremendously over the past few years.

 

cooking

When I first began my studies at NYU, I considered myself fairly healthy. I was a pescatarian, went to the gym regularly, and also never restricted myself from any baked sweets or savory snacks. It wasn’t until my junior year, when I started taking core nutrition courses that I became hyperaware about the foods I ate and the amount of calories I consumed. After a class project where I was required to mimic a patient’s diet by logging the food I ate, the amount, and even using measuring cups to cook, I soon became paranoid about calorie counting. In fact, the time I spent on the treadmill was no longer fueled by enjoyment, but by the amount of calories I knew I had to burn in order to “zero out” part of that day’s calorie intake. Then within that same year, I met Laura Cipullo, a New York City dietitian who was surprisingly not at all a proponent of fad diets. In fact, she was the exact opposite. When I began working with her, I’ll admit it, at first I was skeptical. Does she really do pilates for enjoyment? Spinning? And running?? Does she really preach “all foods in moderation” and follow it too?!

Yet after the first few months of getting to know her on a personal level and working side by side–I discovered that it was all true. The next time I visited the treadmills, I covered up the numbers on the screen and instead focused on how I felt on the inside. And when it came to food, I slowly focused more on the nutritional quality of foods I was eating, rather than calories. From modeling her behavior and learning about the consequences of restricting foods, without even knowing it she motivated me to change the way I viewed food and to develop healthy habits. Although the ability to eat freely and without any guilt takes work, it’s certainly not impossible to get there! Remember that what you choose to eat (or not eat) for one meal or day(s) doesn’t negate all of the healthier choices you’ve made in the past.
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As I’ve broadened my knowledge of food and nutrition, I’ve realized that working in the field by no means makes me perfect in the way I eat; but the way I eat is perfect for me. I’m at my happiest and healthiest when I’m able to cook my own meals, which I prefer to do instead of dining out. I love knowing exactly what ingredients are going into my food, which helps me eat healthier and allows me to experiment with new ingredients. When I’m not pretending like I’m a Chopped contestant at home, I’m always running from job to job around the city, and having my packed snacks on hand keeps me energized and happy.

 

*To read this full blog post, click here.

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Apple Cinnamon Coffee Cake

Fall is the season for apples but sometimes apple pie gets too boring! This is a great breakfast item or dessert that will feel fresh yet familiar on a cold day!

Photo Courtesy of Cooking Light

Ingredients

Cake

  • 1 1/2 cups all-purpose flour
  • 1 cup granulated sugar
  • 1 1/2 teaspoons baking powder
  • 1 1/2 teaspoons ground cinnamon
  • 1/2 teaspoon salt
  • 3/4 cup 1% low-fat milk
  • 2 tablespoons butter, melted
  • 1 teaspoon vanilla extract
  • 1 large egg, lightly beaten
  • 1 cup peeled, diced Granny Smith apple (about 1 apple)
  • Cooking spray

Streusel Topping

  • 1/4 cup packed brown sugar
  • 2 tablespoons all-purpose flour
  • 1/2 teaspoon ground cinnamon
  • 2 tablespoons chilled butter, cut into pieces

Preparation

1. Preheat oven to 350°.
2. To prepare cake, lightly spoon 1 1/2 cups flour into dry measuring cups; level with a knife. Combine flour and next 4 ingredients (through salt) in a large bowl, stirring with a whisk. Make a well in center of mixture. Combine milk, melted butter, vanilla, and egg, stirring with a whisk; add to flour mixture, stirring just until moist. Fold in apple. Pour batter into an 8-inch square baking pan coated with cooking spray.
3. To prepare streusel, combine brown sugar, 2 tablespoons flour, and 1/2 teaspoon cinnamon; cut in butter with a pastry blender or 2 knives until mixture resembles coarse meal. Sprinkle streusel evenly over batter. Bake at 350° for 45 minutes or until a wooden pick inserted in center comes out clean. Cool in pan 10 minutes on a wire rack before serving. Serve warm.

To Freeze:

To prepare ahead, cool completely, wrap (still in the pan) in foil, and leave out at room temperature for up to one day, or freeze for up to three months. To reheat thawed cake, unwrap and bake at 250° for 15 to 20 minutes.

The recipe and photo featured in this post were provided by Cooking Light. To read the original recipe please click here.

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Formula Fed—Me and My Boys

Formula Fed—Me and My Boys
Not every mom must breast-feed.
By Laura Cipullo RD CED CEDRD CDN 

Photo Credit: nerissa’s ring via Compfight cc

I know as a registered dietitian I am supposed to encourage breast-feeding, but there are enough dietitians indoctrinating “breast-feed only.”  I am here to share the flip side. I don’t want moms to feel guilty for not breastfeeding because they cannot or simply because they choose not to. I have formula fed both of my sons, who are now ages five and seven. Neither have food allergies, and neither have been on antibiotics (recently, however, it was necessary for the eldest to take them). I, too, was formula fed and am a healthy individual. Opining for formula is based on my personal experience and not science.

 

But it can be heartbreaking to want to breast-feed your child and be unable to do so. Moms, please don’t feel guilty. Formula feeding is not to the detriment of your child. You can still bond, and you can still provide your child with nutrition. As a matter of fact, the first six months post birth are important, but our job as mothers is even more important as our babies get older. Providing pure nutrition goes beyond the breast and the bottle. How we feed the baby, what we feed them as their first foods, and the relationship between us and our food—and our child and his/her food—is a lifelong balancing act that is more crucial than breastfeeding.

 

There are also other times when it may be to the mom’s or the baby’s advantage to choose formula rather than breast-milk.

Photo Credit: nerissa’s ring via Compfight cc

Why it may not always be better to breast-feed:

  1. Mom may be malnourished and unlikely to give baby adequate nutrition.
  2. Mom may be decreasing her bone density, sacrificing her health in order to give baby enough calcium.
  3. Mom may not be eating fish, and therefore baby is not getting enough DHA, the essential fatty acid obtained through eating fish.
  4. Mom may be drinking diet soda and eating diet foods to lose the baby weight. (But do you want to bottle-feed artificial sugar to your baby? Is this different healthier than sugar in formula?)
  5. Pump and dump?? Let’s face it, many moms imbibe in drinks such as wine, while others even smoke tobacco and proceed to breast-feed!
  6. Baby may not be getting enough nutrition, and formula may be better choice.

 

Consider, are you doing this to benefit baby or yourself? If you do breast-feed, make sure you take a multivitamin with minerals, drink enough water, and eat enough real, wholesome food. If you choose formula, know your baby is getting calcium, DHA, and the necessary macronutrients. The sugar in formula is not ideal, but remember milk is a form of carbohydrate, which is sugar. The focus for you and all moms and dads can and should be on what you feed your child for the rest of his/her young adult life rather than on the first year alone.

 

More on breast-feeding: 
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Understanding the USDA’s Smart Snacks Rule

What the New Nutrition Standards for Foods Sold in Schools Mean for Your Child
By Laura Cipullo and the Laura Cipullo Whole Nutrition Services Team

The USDA has recently published new rules on July 28, 2013, regarding the nutrition standards for competitive foods sold on school campuses. These foods include those sold in vending machines, snack bars, school stores, a la carte items, and at events like fundraisers and bake sales.

Basically, these rules will set higher nutrition standards for food items that are not necessarily considered part of the School Breakfast Program or National School Lunch Program. This means that food sold in vending machines or at bake sales on campus will have higher health standards than ever before.

Regular sodas, snacks high in sugar like donuts, and super salty chips will not be allowed under this rule, while foods like low-fat tortilla chips and certain granola bars will be allowed if they fit under the new standards. Here is an infographic provided by the USDA.

These changes must be put into effect by July 1, 2014, which means all schools participating in the National School Lunch Program will have to abide by these rules by the 2014-2015 school year.

Fundraisers and bake sales have restrictions on what can be sold or offered, but each state has its own flexibility on how many “unrestricted” events are allowed each year that don’t have to follow these new rules.

Here’s a quick overview of the new guidelines:

  • Each food item must meet all of the competitive food nutrient standards including:

—Total Fat – ≤35% of total calories from fat per item as packaged/served  

—Saturated Fat –  <10% of total calories per item as packaged/served

—Trans Fat – Zero grams of  trans fat per portion as packaged/served  (≤ 0.5 g)

—Sodium – Entrée items that do not meet NSLP/SBP exemptions: ≤480 mg sodium per item, Snack and side items: ≤230 mg (until June 30, 2016),  ≤200 mg (after July 1, 2016)

—Calories – Entrée items that do not meet NSLP/SBP exemption: ≤350 calories, Snack items/Side dishes: ≤200 calories per item

—Total Sugar – ≤ 35% of weight from total sugars per item

AND
•Be a grain product that contains at least 50% whole grains by weight or have a whole grain as the first ingredient
OR
•Have as the first ingredient one of the non-grain major food groups: fruits, vegetables, dairy or protein foods (meat, beans, poultry, seafood, eggs, nuts, seeds, etc.)
OR
•Be a combination food that contains ¼ cup of fruit and/or vegetable;
OR
•For the period through June 30, 2016, contain 10% of the Daily Value of a nutrient of public health concern
•Calcium, Potassium, Vitamin D, dietary Fiber

One of the more dense areas in the regulation includes the allowances on beverages. Here is a chart provided by the USDA to better understand the restrictions for different grade levels.

Beverage Elementary School Middle School High School
Plain water , carbonated or not no size limit no size limit no size limit
Low fat milk, unflavored* ≤ 8 oz ≤ 12 oz ≤ 12 oz
Non fat milk, unflavored or flavored* ≤  8 oz ≤ 12 oz ≤ 12 oz
100% fruit/vegetable juice  ** ≤ 8 oz ≤ 12 oz ≤ 12 oz

Caffeine is restricted for all elementary and middle schools, but there is no caffeine restriction for high schools.  In high schools, calorie free and low-calorie beverages including diet sodas and certain energy and sports drinks will be allowed.

“These rules will definitely decrease the amount of empty calories offered in schools and provide overall healthier options for students to choose from. This is a huge regulation from the USDA Food and Nutrition Service that will support the health of young Americans.” says Lisa Mikus, Dietitian. Tell us what you think!

Fore more information, go to

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Tuna Salad – Three Ways

We here at Mom Dishes It Out hope that all who celebrated Rosh Hashanah had a wonderful New Year! In the holiday spirit, we wanted to provide you with three exciting twists to a classic dish: Tuna Salad. These recipes make a great addition to a simple salad or sandwich recipe. Just prepare the lettuce, chopped veggies, a bread of your choice, and top with one of these gems of a recipe!

 

Classic Tuna Salad With a Healthy Twist:

  • 2 cans light tuna in unsalted water, drained (we love the Chunk Light variety!)
  • ½ cup mayonnaise with canola oil
  • 3 tbsp diced celery
  • 1 tbsp Dijon mustard
  • 1 tbsp chopped red onion
  • 1 tsp dried parsley
  • 1 tsp fresh lemon juice (optional)
  • Black pepper, to taste

In a bowl, mix tuna, celery, onion, and parsley. Add the mayonnaise and mustard. Top with fresh lemon juice and pepper.

 

Italian-Style Tuna Salad:

  • 2 cans light tuna in unsalted water, drained (we love the Chunk Light variety!)
  • ½ cup mayonnaise with olive oil
  • ½ cup cherry tomatoes, cut in half
  • 1 tbsp scallions
  • 1 tbsp chopped fresh parsley
  • 1 tsp Dijon mustard
  • 1 tsp fresh lemon juice (optional)
  • Black pepper, to taste

In a bowl, mix tuna, scallions, tomatoes, and parsley. Add the mayonnaise and mustard. Top with fresh lemon juice and pepper.

Cranberry-Yogurt Tuna Salad:

  • 2 cans light tuna in unsalted water, drained (we love the Chunk Light variety!)
  • ½ cup plain, non-fat Greek yogurt
  • 3 tbsp dried cranberries
  • 3 tbsp diced celery
  • 1 tbsp chopped red onion
  • 1 tsp dill
  • Black pepper, to taste

In a bowl, mix tuna, celery, onion, cranberries, and dill. Add the yogurt and mix until fully incorporated. Season with pepper.

There you have it, three refreshing tuna salad recipes that are sure to be a hit at your next holiday gathering or family party. Do you have any fun ways to jazz up a tuna salad?

 

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Chicken and Couscous Salad

Sometimes one of the biggest challenges in the kitchen isn’t figuring out what meal to make, but what to do with the leftovers. This is a great way to use leftover chicken. It’s quick, easy, healthy and delicious!

Adapted from our partners at Cooking Light

INGREDIENTS (Makes 4 servings)

Salad:
1 1/4 cups fat-free, low-sodium chicken broth
1 (5.7-ounce) box uncooked couscous
1 1/2 cups cubed cooked chicken (~6 ounces)
1/2 cup thinly sliced green onions
1/2 cup tomatoes, diced
1/2 cup radishes, diced (about 3 large)
1/2 cup chopped seeded peeled cucumber
1/4 cup chopped fresh flat-leaf parsley
2 tablespoons pine nuts, toasted

Dressing:
1/4 cup white wine vinegar
1 1/2 tablespoons extra virgin olive oil
1 teaspoon ground cumin
1/2 teaspoon salt
1/8 teaspoon freshly ground black pepper
1 garlic clove, minced

 

DIRECTIONS

To prepare salad, bring broth to a boil in a medium saucepan; gradually stir in couscous. Remove from heat; cover and let stand 5 minutes. Fluff with a fork. Spoon couscous into a large bowl; cool slightly. Add chicken, onions, radishes, cucumber, parsley, and pine nuts; toss gently to combine.

To prepare dressing, combine vinegar and remaining ingredients, stirring with a whisk. Drizzle dressing over salad; toss to combine.

Note: You can toast nuts quickly in a dry skillet over medium-high heat. Stir frequently, and as soon as they become fragrant, remove the nuts from the pan.

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Introduction

You know that quote about how the shoemaker’s son always goes barefoot? In a way, I’m a lot like the shoemaker. Let me explain.

Hi, I’m Laura. I’m a full-time Registered Dietitian and Certified Diabetes Educator, a social savvy New Yorker, and most importantly, a mom of two fabulous kids. Two fabulous, very picky kids who are tough to please come mealtime!

Professionally, I specialize in eating disorder prevention and recovery, weight management, family health and diabetes. So as you can imagine, I’m constantly helping moms much like myself to understand how they can make small behavioral changes in order to raise children who appreciate the value of nutritious, fulfilling foods—at least most of the time.

My husband and I do the best we can to foster this same mindset in our own household. Our philosophy is simple. In so few words, food is just that—food. An apple is an apple, and chocolate is chocolate. “Good” and “bad” foods don’t exist in my home or office, nor do right and wrong, or perfect and imperfect body types. (Beware: The word “fat” is practically taboo; all who enter know this.)

But let’s be honest here. Instilling these ideals is no easy task in this fast-paced, image-obsessed world, even for a mommy RD.

Which brings me to why I decided to start this blog:

Reason 1: My three-year-old son, Billy, won’t eat bananas unless they come from a fruit vendor on the city street. He prefers hummus with spelt pretzels for dinner and dried mango to snack on. While this sounds like a well-rounded toddler, Billy rejects pasta, meat and a lot of typical “American” foods. While, in true New Yorker fashion, he’ll never reject a slice of pizza (yes, my kids are allowed pizza in moderation), he’s nearly impossible when dining out.

Reason 2: My five year old son, Bobby, was every mother and RD’s dream. He seriously ate everything. I made him homemade organic baby food; and he loved grown-up flavors like sweet potatoes, ground turkey and beef, tomato sauce and oatmeal. Now, he won’t eat any of this. Like many finicky five-year-olds, Bobby loves macaroni and cheese, peanut butter and jam, and only two flavors of ice cream. Chips, cake and crackers are verboten—that’s his choice, not mine.

So there you have it. These are my kids, and this is my family. We are far from perfect and, despite my professional insight, every day is a new culinary adventure.

What I’ve come to realize is that, whether you’re a New York mom or a Midwest dad, raising a child to have a neutral mindset toward food and body image can be a struggle for any parent. The line of “moderation” is a fine one to walk, and yet it’s one of the most important responsibilities we have as parents.

My hope is for you, my reader, to be able to learn from my own experiences in the kitchen—the successes, the challenges and the comedic anecdotes—as a dedicated RD and mom. Follow along, and keep a notepad handy. Eventually, I hope that you can find it easier, more fun and less overwhelming to nourish your own children. Because, at the end of the day, it’s about working together to explore the best ways that we can all raise healthy and happy eaters.