make ahead mom - let's not overlook lunch

 

Most of what I have detailed in recent weeks relates to dinner, or in the case of Perfect Pancakes - breakfast. But as a work-from-home mom, I often find myself in need of a quick, satisfying lunch that's as easy to prepare as the dinner that follows. 

That in mind, I've come to appreciate that there are a few foods that answer the lunch bell's call almost without fail. Baked potatoes are like a diamond - they are forever... okay, so maybe that's pushing it... but if you don't overcook them in the oven, they really can hang out for a while (in the 'fridge of course) and keep their quality quite nicely. 

My go-to quick-and-easy lunch of late is to re-warm a baked potato in the microwave and pack it with a mighty helping of the roasted veggies for that week. A little bit of butter (yeah, I said butter... let's be real ... a baked potato begs for the best) and a sprinkling of some high quality cheese, and you're in business. 

The funny thing is that when I go out to lunch with my husband, he often questions the nutrition credibility of ordering a baked potato. First, know that he is not an RD, but he definitely fancies himself nutrition-minded. Likely, his concern is based in things he's "heard" about potatoes... i.e. "they make you fat." 

Really? Aren't we beyond that single food evil notion?

Apparently not.

So let me clarify.

Eating too many calories and being sedentary lead to calorie imbalance. Calorie imbalance lead to weight gain. Period.

It should be noted, however, that calorie imbalance as a function of the type of calories is more relevant now than ever. Research to evaluate whether "healthy" foods actually prompt your body to burn more energy is ongoing. Janet Helm recently discussed this with Cooking Light. Be sure to check it out. It's exciting research for those of us who consistently promote eating less-processed foods as your primary source of calories. But for the purposes of explaining to my husband and anyone else who listen that baked potatoes are fine for lunch, the simple calorie equation will do for now.  

Anyway, I'll concur that the humble baked potato is not likely to top the list of nutritional powerhouse foods any time soon. But they are a good source of vitamin C  and fiber, and frankly, they just taste damn good to me. They provide a wonderful vehicle to transport other nutritious foods into a hearty and satisfying lunch and are always on-hand at the Make Ahead Mom's house.

So, what is your go-to quick and easy lunch? 

~Regan

RD Day - It's About You, Not Me

I posted last week that this month marks the American Dietetic Association's annual "National Nutrition Month". Intended as a way to heighten awareness about healthy eating, the month gets a lot of chatter among dietitians especially.

And while a month devoted to a health topic isn't all that unusual (anybody recall Red Dress events in February to celebrate American Heart Month?), a fellow RD and dear friend pointed out to me today that very seldom does your doctor tell you it's time to celebrate something like "National Family Physician Day".

But not so with RDs. Today was our day. If you don't believe me, breeze on over to Twitter and do a little searching using #RDChat. What you'll find is a flurry of conversation that happened around noon today, as RDs from all corners "chatted" on Twitter about the topic of nutrition and healthy eating. 

So why the difference? Why are we out there raising our hand, asking to be noticed?

Vanity? A "Me Too" mentality? A little too much time on our hands? 

Honestly, I hope it's more than that. And based on many of the comments I've seen over the day, I'd say for many RDs it is. 

Led by Janet Helm of NutritionUnplugged, a number of topics were discussed today as we logged in to chat with one another. Among the recurring themes: the importance of inspiring people to get in the kitchen and COOK, and the empowerment that comes from focusing on ADDING to your diet, rather than taking away... two concepts that I strongly agree with. 

But the one question that grabbed my attention most was the question Janet posed at the end: 

"We're wrapping up, thanks to all for joining #RDChat. Let's end with 1 thing you plan to do to help other RDs, promote r profession."

Frankly, I was stumped. Not because I didn't know what to say, but because I didn't know how to say what I was feeling in 140 characters or less (a quality of mine that those who know me can totally appreciate). 

I spend a great deal of time both as a business owner myself and a steward of nutrition communications for my clients considering the nutrition messages being promoted through advertising, traditional public relations and social media. And what I've determined is that our profession KNOWS nutrition information, and we're good at telling it!

But we are not always as good at meeting people where they are...finding what motivates them, rather than scares them; considering what tastes good to them (not us); exploring what food customs are important in their lives and giving tasty (yet appropriate) substitutions. And sadly, sometimes we are so anxious to simply share the research, we forget that "science-language" really only works on scientists... "taste" is the universal language people want to hear when it comes to what they eat. 

My friend is right... doctors don't pat themselves on the back for the good work they're doing by announcing their own day. Maybe they should. Maybe they shouldn't.

But my hope is that for the vasty majority of my peers, we view today NOT as a time to simply celebrate what WE have accomplished, but rather as an opportunity to improve our profession to help YOU live a healthier, tastier life. So to answer Janet's question, that's how I want to help the profession. By doing the latter, rather than the former. The back-patting can be saved for another day. 

To read what other RDs had to say on this topic and about National Nutrition Month in general, check out what I'm calling the "1st Annual NNM Blog Carnival" over on Janet's blog. And as always, let me know what you think.

After all, today is about you... not me. 

Artfully eating well,

~Regan

National Nutrition Month® - Time for Show, Not Tell

Have you heard? 

It's National Nutrition Month®! 

And what does that means...?

Well, it means the entire profession of Registered Dietitians is almost giddy over a month-long celebration of healthy eating. 

Unfortunately, it also means that most of the world is completely unaware of our little celebration. *Sigh* 

The reason for the latter? Simply put, many consumers don't view the RD as providing real-life, livable nutrition advice. Anyone ever heard of the "nutrition police?"

...and having listened to some of my peers' (and my own) nutrition advice over the years, I can somewhat relate. We get so caught up in the science, we forget to speak the language people want to hear:

Show Me The Food! 

I have gathered from talking to consumers over the years, working in the media and simply being a busy working mom myself that most people want to see solutions... not be told a bunch of scare tactics.

C'mon...honestly, do we not all know that being overweight is bad for your health? Who's surprised that unhealthy eating isn't the key to long life?

BTDT.

I challenge each and every one of my nutrition peers (as well as myself) to help consumers see (smell & taste) the excitement of healthy eating: 

~roasting vegetables to bring out their natural sugars

~exploring a new fruit each week - nature's first dessert

~toasting antioxidant-rich nuts for a pre-dinner snack

~savoring the award-winning choices of reduced fat cheeses

~discovering the ease & simplicity of oven-baked fish

...the possibilities are endless.

But it begins with sharing the excitement around cooking, tasting and experiencing healthy food... not focusing on "what not to eat." 

There is a lot of good news to be had this month in the nutrition world. 

Are you telling the right story? 

~Regan

Where Are You Buying Your Health Info?

I have had the great fortune to work both in the media & in front of the media most of my professional life. I've been on the editorial staff at two magazines and have served (and continue to serve) as a spokesperson within the food and nutrition industry, interviewing with national media outlets, such as USA Today, The Wall Street Journal and The New York Times among others.

Much of this work was done, though, before the the blogosphere and Twitterverse exploded. And while I, as much as the next Blackberry toting, iPad playing person, love instant access to info, I'm so troubled at what little leg work so many bloggers (who can now be considered "media") do to fact check their stories.

Listen up folks. If you're sounding off on topics, whether you call yourself an expert or not, you have a responsibility to your audience to know your stuff AND verify what you're printing is true. And I don't mean hints at the truth... I mean, verifiably true.

I've been accused (by myself mostly) of NOT updating my blog near as much as I should, and I'll confess that a lot of that relates to the extra "work" that a good blog takes to make sure what you're printing is credible.

But in a day and age where someone with a degree in history can become a self-proclaimed Health and Nutrition expert via their own personal blog (I'm not pointing the finger here... just illustrating an example), it's alarming the number of people who are subject to their "feelings" about food companies, their "take" on nutrition topics... or maybe just voicing their personal mission of the moment.

Remember the phrase "Caveat emptor"... let the buyer beware? I hate that in what used to be deemed a venue for truth, honesty & credibility (i.e. the "media"), we've now segwayed into something that is a blurring of these notions. Basically, sensationalism sells... so when you're buying your future health, based on what you read out here... caveat emptor.

Questions:

-Do you look at a blogger's credentials or background to verify whether they're a credible source?

-What are your favorite sources of health/nutrition info?

~Regan

(Image courtsey of Flickr. All rights reserved by Amber & Adolph)

If... not when...when it comes to social media

I'm just wrapping up an all day session at The American Dietetic Association's Food and Nutrition Conference Expo (say that 5 times in a row) on the topic of social media.

A lot of the info I knew. A lot I did not.

But what I've been saying for a while now was confirmed: when it comes to social media (think Facebook, Twitter, etc.) it's not "if"... but rather "when."

The world, inclusive of all it's peoples, brands, products, newsmakers, you name it... are moving this way. We're going from a society of two way communication to multi-user communities.

If you don't believe me, consider that according to one of today's presenters, Janet Helm of Nutrition Unplugged, some universities are no longer even offering email accounts. Younger generations don't even see the need for email because the social community is now so powerful for communication.

Read that last part again. No. Email.

Gosh... I can remember going to Auburn University (War Eagle, hey!) in the mid-90s and having a very early, obscure relationship with email... it was just really getting started then.

And to think now, emails may soon become outdated?

So why is all of this important on this, a food & nutrition blog?

Because it speaks so much to how we, as a profession... the ONLY profession of credentialed, trained, highly skilled nutrition professionals need to get with the program. If we don't share credible nutrition info... someone else will... at least share the info. Credible? Maybe not.

Questions:

1. How are YOU getting social with your communication?

2. Can you imagine a day with no email?

Fiber: It's what's "Around The Plate"

No blog posting today... instead, I'm asking you to swing by Around The Plate - a super, savvy nutrition blog posted by fellow dietitian, Kati Mora. Kati was kind enough to allow me to sound off about one of my favorite nutrition topics: Fiber (no... seriously... it is. As a matter of fact, I believe that if an issue of Weight Watchers Magazine could be unearthed circa 1998, you'd find that my very first published piece as an RD was on this very topic! Nothing new under the sun, eh?)

Anyway... I hope you'll visit Kati's blog for this and other interesting pieces of nutrition news. If you do, be sure to let Kati & Me know what you think!

~Regan

Sweet Gets Simple and Steamy

Have you seen these?

Better yet, have you tried them?

I did, tonight... and let me say. Luv it!

I'm the first to admit that there's nothing terribly difficult about baking a sweet potato and there's even less negative to say about a baked sweet potato. They are a nutritional and palate-pleasing powerhouse... fiber, vitamin A, potassium... and an earthy, sweet goodness that it's white cousin simply doesn't measure up to.

But sometimes, the day takes a turn where the oven doesn't get heated up in time for a baked sweet potato and usually for me, with two little ones to feed in addition to baths, storytime, and all the other fun jobs a working mom has... well, frankly, I need a little "help" from the convenience sector of the market.

That's exactly why I purchased Ore Ida's Steam 'n' Mash Sweet Potatoes. They take ~10 minutes in the bag, in the microwave... and that's about it. You pour in a bowl, add seasonings of your choice (I went with the classics... a lil butter, sugar and cinnamon... not too much though... I hate it when we kill the flavor of sweet potatoes with too much "stuff") and that's about it.

If your days are as unpredictable as mine, I encourage you to check out some of these new products that food makers are offering. Not all get the green light for a healthful diet. But take a minute to read your labels, check out the ingredient list and consider whether or not they just might make sneaking in some extra veggies to your diet a little easier option. Time savings + great taste + even better nutrition... it doesn't get much sweeter than that!

~Regan

(Disclaimer: I have no affliation with Ore Ida, nor did I receive any compensation for this review)

A Better Bar

I like nutrition bars.

There you have it... a foodie RD who admits an affinity for a non-foodie meal. In many of my professional circles, that makes me an outcast. In fact, a recent discussion on one of my professional listservs confirmed my fear that there are quite a few bar-bashers in my profession.

But the reality is, I'm not alone. Many of you, like me, like them too or at the very least, find yourself in need of one at various times during the day. Whether it's a replacement for the lunch you didn't have time to grab, a quick pick me up in the afternoon or just a day where you want to go a little lighter for lunch because of an impending dinner out, the need for an occasional "nutrition bar" is a real one.

So you can imagine my delight when the folks from Kardea Nutrition contacted me through Twitter and offered me a chance to try their bars.

In flavors like Banana Nut, Chai Spice and Cranberry Almond, these bars are a pleasant reprieve from the faux-chocolate varieties typically offered by bar makers. (I've tried the former and the latter flavors... and looking forward to the Chai middle.)

The texture is a fairly dense, chewy texture... not exactly a "candy bar" replica and that works for me. I'm frankly not looking for something to mimic a candy confection. I just want it to taste good on it's own. And the two varieties I've tried so far do just that.

The thing that really surprised (and impressed) me was that also unlike many of the other bars I've been enjoying, the first ingredient isn't soy... a fact I like. There is so much debate on the health virtues or lack thereof of soy foods these days... I won't delve into that here... but as with anything, moderation is key. If I'm gonna regularly be choosing a bar like this, I'd prefer to vary it's protein source beyond just soy. The Cranberry Almond lists almonds as it's #1 ingredient!! And nuts = nutritional win!

Here's what Kardea lists on their website, in terms of the nutritional attributes:

• Plant Sterols-1 gram
• Total Fiber-7 grams with 5 grams Soluble Fiber
• Heart Healthy Soluble Fiber-3grams
• Protein-7 grams with 3.5 grams Soy Protein
• Vegetarian-Friendly (Chai Spice & Banana Walnut Are Vegan)
• Kosher Certified
• Only 150 Calories/Bar
• No Trans Fats
• Lower Glycemic Formulation

I'm not saying each one of these bullets rings my motivation bell, but on the whole I really dig the total fiber, protein and calories... I put these up against most any other bar out there and come out on top.

So thank you Kardea... not only for the freebies, but for the good taste as well.

Q: Those of you out there who choose nutrition bars on occassion.... 1) Why and 2) What's your favorite?