Breakfast/granola bars for everyone!
By admin | April 26, 2008
When you think you have finally found the answer to your healthy eating worries, along comes a dietitian to throw you into a muddle once again. In my practice, working with diabetics and obese clients, we often use a variety of breakfast/ granola bars to evaluate food labels. It is overwhelming the vast difference in ingredients. You can find bars that are mainly a foil wrapped cookie, those that try to meet your daily fiber needs, those that could replace an entire meal based on calorie content. When choosing your bar, consider what you are using it for.
Diabetic emergency food: for those who need to carry a quick fix carbohydrate load for lows you should be looking for a bar that provides between 15-24 grams of carbohydrate, 7-10 grams of protein, less than 8 grams of sugar, and 3 or more grams of fiber.
Snack: hungry kids/adults who just want a quick and easy snack for on the road, on a hike, or between meals, look for a lower calorie version that provides no more than 130 calories per serving. If you can get 3 or more grams of fiber and a little protein, consider this a healthier option over a cookie. Combine with a glass of low fat milk for a more nutrient dense snack.
Energy bar: Bars with 35 or more grams of carbohydrates should be reserved for those who are actively exercising for more than one hour. These are very high in carbohydrate. This would be the equivalent of 2 slices of bread but may contain enough sugar to equal a midsize candy bar. Some of these bars can have upwards of 300 calories. You would need to do an hour of high aerobic exercise or bicycling to burn off these calories. Not a weight loss option.
Lunch treat: if the bar is a dessert option, consider one of the lower calorie cookie type bars. Tasty and healthier than a frosted filled cookie, but still not a ‘health’ food .
If you need help understanding food labels, check out this website provided free from the FDA: http://www.cfsan.fda.gov/~acrobat/nutfacts.pdf for step by step guides to reading and interpreting food labels. Use the label, you’ll be amazed at what you can learn.
Barbara
Topics: Nutrition Facts | No Comments »
Energy Bar (reader share)
By admin | April 11, 2008
This healthy energy bar recipe comes from a reader, Diane, who found it in a cancer prevention cookbook. Looks interesting. Diabetics beware, lots of honey. But lots of whole grain and seeds and nuts too. Try it! And thanks for sharing Diane.
See my note regarding breakfast bars tomorrow.
I found this recipe for an energetic healthy bar, in the book by R Béliveau Ph.D.and D Gingras Ph.D. The book is about eating foods which help prevent cancer. The title is”Cuisiner avec les aliments contre le cancer”
Following is the recipe by chef Éric Harvey, teacher at the school ” École hôtèlerie de la Capitale Québec.”
Tender bars-Barres tendres(makes 12 bars)
Time to prepare:15 minutes
Difficulty: medium
2 1/2 C rolled oats
1 C sesame seeds
1/3 C poppy seeds
1/3 C flax seeds
1/3 C raisins
3/4 C pecans
1/2 tsp. fresh grated ginger
1/2 tsp. cinnamon
1 3/4 C honey
1.In a large bowl mix all ingredients except for the honey.
2.In a small pan, warm the honey to 243oF using a candy thermometer to check temperature.
3.Pour the hot honey onto the dry ingredients and mix well.
4.Pour into a rectangular buttered(greased) dish.
5. Place in the refrigerator to cool, before cutting into 12 equal sized bars.
Bon appétit, Diane (I hope you like it…)
Diabetics-use caution. I did some quick calculations and these bars are about 60 grams of carbohydrate per serving. This would be the total allowed on a typical 1800 calorie diet for carbohydrates for one meal. You would not want to combine this with milk or fruit or other grain product. But the fiber would be considerable.
Here’s a great website for doing your own calorie/carbohydrate calculations: www.thecaloriecounter.com
Readers, please share other ‘bar’ ideas. These can be so much healthier than the packaged versions.
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Nutrition news…
By admin | April 7, 2008
If you use Malt O Meal breakfast products, you may want to review this recent recall…
http://www.upi.com/NewsTrack/Health/2008/04/06/malt-o-meal_initiates_cereal_recall/7516/
Fiber update: Fiber One has just introduced a yogurt that has 5 grams of fiber, what will they think of next?
Nutrition goal for healthy eating: Eat at least 75% healthy (low-fat, whole grains, fresh foods).
Take care,
Barbara
Topics: Nutrition Facts | No Comments »
Oats for heart health and diabetes
By admin | March 21, 2008
I have certainly been remiss in keeping up with my nutrition information. Very exciting time for me waiting for my first grandchild and (hypothetically) working on a quilt for this new little member of our family. I seem to do best at finding other things to do and fretting that I am not getting anything done. Anyone have a cure for this? It seems to be rampant in my family for some odd reason. I am thinking it is genetic and if it is the worst disease we get then I am happy.
I found this interesting link today on oats written by a dietetic intern. She did a great job and I thought I would share it. Be sure to read all the way through, some interesting comments for diabetics. And information on the use of those prepackaged convenience forms that may interest you. http://www.jsonline.com/story/index.aspx?id=729427
Oats can be used in many ways besides just for breakfast. In fact, many people are using the cereal as a bedtime snack with good results. But you can also use whole oats in your meatloaf, in cookies of course, and to make your own homemade granola. I promised a recipe for breakfast bars, very similar to granola, that I have yet to perfect, so that will be coming. I really need to try again. The family didn’t appreciate my first attempt. So time to get the recipe back out and give it another go. I will try to do that this weekend and get it posted (if it works a little better).
I would love to share some recipe ideas for a healthy breakfast bar. These can be quite high in fat and calories in the premade versions. But a good healthy recipe would be useful as an emergency meal replacement with some milk or maybe a yogurt when there is not time or interest in a full meal, or when on the road. Please share any recipes you might have found that worked.
Thanks for visiting.
Barbara
Topics: Nutrition Facts | 4 Comments »
Protein needs (and how to meet them)
By admin | March 19, 2008
Protein is essential to maintain lean body mass and skin integrity. If intake of protein is inadequate, the body will break down internal stores and use this for making new protein. The human body contains protein in skin, vital organs and muscles. Protein is found in meat, fish, cheese, milk, yogurt, soy products, eggs, beans, and modest amounts in vegetables. As we age, our taste for many familiar protein foods begins to diminish. Persons with kidney disease often have even less interest in eating meats and whole protein foods.
Protein needs are based on body weight (the recommended daily intake for Americans is .8 grams per kilogram of body weight). Obese persons may need to base their protein requirements on ideal body weight:(http://www.manuelsweb.com/IBW.htm). Be aware that these ideal weights are 10-20% lower than would be considered appropriate for seniors as very low body weight may increase risk for skin problems. For normal weight individuals, you can estimate 40 grams for every 100 pounds (weight in pounds x .40). But even easier, you should get at least 50 grams per day up to about 75 grams per day (or 7-10 ounces).
How to figure protein in foods:
Meat/fish/poultry/cheese/eggs: 1 ounce = 7 grams
Milk/yogurt/soy milk: 1 cup = 8 grams
Nuts/peanut butter: 1 ounce (2 Tblsp)= 5-7 grams
Soy/tofu/soy nuts: 2 ounces = 7-8 grams
A simple rule of thumb is to eat protein with at least 2 meals, and milk or milk alternative at 1-2 meals per day. This would look like this:
Breakfast: Oatmeal 1/2 c; 1 cup 1% milk; 1/2 banana; 1 slice whole grain bread with butter and applebutter
Lunch: Cottage cheese 1/2c; Mandarin oranges 1/2 c; 1/2 english muffin with peanut butter; 1 cup milk
Dinner: Chicken (2-3 oz) with asparagus & cashews in an orange spice sauce (mandarin style); Long grain brown rice 2/3 cup; Stir fry bok choi with sesame; Tapioca pudding (homemade)
Menu provides about 50-52 grams of pure protein, plus the small amounts of protein found in the whole grains and vegetables (about 6-8 more grams). Protein could be increased by having an additional glass of milk, perhaps as a bedtime snack or afternoon, adding a soft boiled egg with the breakfast, etc.
As we age, we need less protein to build new cells, but more protein because the liver does not process the proteins as well and internal protein building proceeds at a less efficient rate than in younger people. Therefore, protein needs remain fairly consistent. There is no need for excess protein and too much can lead to calcium losses and higher fluid needs. If extra protein is needed for wound repair, consult with a dietitian to figure out how to meet these needs, how to afford specialty protein products, and what other concerns must be considered.
Measure out a 1 cup serving of milk. When you put this serving into your usual glass, you may be surprised how small this amount is. For those who don’t drink milk, consider yogurt, smoothies, lattes, buttermilk, pudding, etc.
Vegetarians can replace the meat with soy meat alternatives and legumes.
Diabetic diets: 4 carbohydrate choices without apple butter at breakfast, 3-3 1/2 carbohydrate choices at lunch and dinner. Tapioca can be made with splenda if regular sugar is being avoided.
Happy planning.
Barbara
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Weight management 2 (finger foods)
By admin | February 26, 2008
Weight loss is common with increasing confusion resulting from dementia of aging, post-stroke, alzheimer’s type. If you are noticing a loss of attention at mealtimes affecting intake, it may be time to offer foods on the go. Alzheimer’s units have been using these for years. These are foods that can be held in the hand and eaten on the go. These need to be foods that do not require two hands to eat, without wrappings, and not overly dry.
Some examples:
Soft granola/breakfast bars with fruit
Salad sandwich in quarters
Peanut butter and jelly on an english muffin
Banana
Dried apricots, or other soft dried fruits the same size (raisins are probably too small to manage)
Homemade fruit bars (recipe to follow)
Mini quiche (using pie crust, mini muffin pan, egg mix made with eggs, cheese, diced meats) The cheese will help keep the quiche from falling apart.
Mini bagel with cream cheese
Quesadilla (made with cheese, melted, soft cooked, cut into small wedges)
Grilled cheese sandwich
Oatmeal raisin cookie
Baked potato wedges (quatered, unpeeled, brushed with olive oil and favorite italian seasoning) serve room temp.
Orange or grapefruit wedges
Beverages:
Fruit smoothie made with soft tofu, frozen yogurt, regular yogurt
Hot cocoa made with whole milk and added milk powder
Note: Be sure to pay special attention to fluid intake as this is often one of the first things that is forgotten along with the diminished sense of thirst. Poor fluid intake (if I must say it again) can affect the body’s ability to metabolize and process medications. It can increase the risk of urinary tract infections causing increased confusion and fatigue. Fluid losses from dry heat in winter, constant air conditioning in summer, warm dry air of summer, and from illnesses resulting in fever can double the affect of poor fluid intake.
Keep a glass of water handy, serve different beverages in a favorite mug or cup. Have tea time/coffee break between each meal to be sure that regular fluid offerings are scheduled throughout the day.
Finally, remember to take care of the caregiver every day. Dementia is one of the most challenging, emotionally draining diseases of aging. These patients don’t necessarily follow any set schedule, often have poor sleeping patterns, can suffer from incontinence, and may not be able to share how much they appreciate what is being done for them. Keeping them safe and nutritionally healthy is a full time job. Keeping a wanderer home can challenge even the most sincere and motivated caregiver. Be sure to take advantage of home health support and family offers of respite care. Finally, many assisted living/nursing home facilities offer respite care that may even be covered by Medicare. A two hour break can be rejuvenating and help to refocus energy.
Be well, be safe!
Barbara
Topics: Adding calories | No Comments »
Weight management 1
By admin | February 18, 2008
An interesting thing happened recently while I was visiting my mother at her assisted living facility. My mother is becoming more confused and with my history in long term care, I am conscious of eating issues and concerns with weight loss.
While we were in her apartment, a young lady came in with a scale. This was a scale you would use at home. She carried it with her. Problem 1: you can’t keep these inexpensive scales properly calibrated. They can be off by 3-7 pounds.
This young lady was uncomfortable, you could easily tell, and so we helped her get mom up to be weighed. When you have knees that go the wrong direction, stepping onto a small little square of white can be intimidating. The only thing to hold on to is the counter. Ooops, there goes another 10#. But she did it. Guess she remembered her many years of trying to lose weight.
The weight was viewed, documented, end of story. Except…..nosy daughter RD wanted to know what the weight was. This was shared with a bland look. I asked, what was her weight last month, also provided. Ok, so far so good. Except for one small problem. The weight was 10# less than one month ago. I looked at my sister. She looked at me. Is this ok we asked? Well, was the reply, probably the scale isn’t very accurate. Oh, ok, then why are we doing it? No answer.
This was going nowhere. We decided to follow up with the nurse. The next week, we were told Mom is no longer appropriate for this level of care.
Where was I going with this? If you are going to monitor weight, make it worthwhile or don’t bother. At home, watching for weight changes is probably much easier. If you don’t have a good scale, watch the way clothes fit. If you are needing to buy smaller clothes (or maybe larger ones) every few months, you have a weight issue. If meals are being missed frequently (more than 7 meals a week), you may have an eating issue.
It is common for weight to decline in the later years or with noticeable changes in the level of activity. Loss of muscle mass shows up as thinning in the arms and legs, deposition of fat in the abdomen, less stability when walking, difficulty getting up from a chair or bed. Weight may not change dramatically in the short term. You may or may not be able to prevent this.
What you would like to do:
Make sure some form of protein is consumed at least 2 times a day (meat, soy, dairy, eggs, cheese, oral supplement)
Dairy - at least 1 serving a day (switch to whole milk if weight loss is becoming a problem)
Fruit at least twice a day (could be one juice, one whole fresh or canned fruit)
Vegetables at least once a day (can include potato, greens, vegetable soup)
Grains - at least 3 servings a day (1/2 cup cereal, 1 slice bread, 1/2 cup pasta or rice)
Desserts - serve dairy or fruit options as often as possible versus less nutritious cakes, cookies, etc.
Fat - add butter, cream cheese, shredded cheese, olive oil where appropriate (at least 2 servings a day)
This is the minimum of calories, probably only about 1000 a day. The carbohydrates in this plan (dairy, fruit, grains, desserts) should provide the minimum of 100 grams for protein sparing - allows proteins eaten to be used for maintaining muscle and skin tissue instead of being used for energy. This diet should be accompanied by a multivitamin that is age appropriate due to the small portions. If this minimum amount of food cannot be taken in you may need to look at options for meal replacements. These are not ideal but are sometimes necessary when intake becomes too much of a struggle.
Not everyone loses their appetite as they age. It is important to keep an eye on why someone is not eating. If you can trace back the beginning of the decline, you may be better able to figure out what is happening. If you noticed an increase in incontinence with loss of appetite, you may be dealing with an infection of some kind. If medications recently changed, ask your doctor if these can affect appetite, taste, etc.
Suggestions for improving appetite:
Exercise: fresh air, short walks, visits with friends/dogs, etc.
Medications: can timing be changed? Are early morning meds causing nausea, dizziness, dry mouth.
Fluids: dehydration leads to nausea, fatigue, dry mouth, swallowing problems
Snacks: are holiday treats replacing healthier menu options? Maybe save gifts of food for dessert.
If you are at a loss for what to do, it may be time for an assessment by a dietitian, home health nurse, or physician. They may not be able to correct everything that aging or chronic disease can impart, but they can offer suggestions, options, or just let you know that what you are doing is the best that can be done, and it is no one’s fault.
Be patient, allow time and a comfortable environment, offer finger foods for wanderers, and get help when you need it.
Good luck!
Barbara
Topics: Help at home | No Comments »
Onions-not just a spice
By admin | February 4, 2008
Onions go well in so many things and they serve a purpose besides just flavor. Right now the cooking onions are your best bet. You can still get sweet onions but they won’t be a mild as the short but sweet summer varieties. The red onions are strong but offer a nice touch if sliced thin in a salad.
Onions have a history of providing a variety of benefits including reducing cholesterol, preventing heart disease, providing a source of vitamin C and fiber. Onions add extra flavor to casseroles, soups, stews, etc. but can also be sauteed and served on their own. Cooked onions will not cause the same level of gastric upset. Browning onions in a little butter or oil is called carmelizing. When you do this, being careful not to burn them, they take on a sweet taste that is surprisingly mild. Carmelized onions were often a garnish for fried liver (when was the last time you ordered liver and onions?) Try carmelized onions and mushrooms as a topping for vegetarian burgers. Serve with a little brown rice and steamed broccoli. Three veggies, one starch. Tastes great and is a good way to introduce vegetarian fare to the less experimental.
Check out the national onion website for interesting nutrition facts. http://www.onions-usa.org/about/nutrition.asp. You can count onion as part of your daily vegetable intake.
Sweet onions: use in salads, paninis, omelets, soups.
White onions (cooking onions): use in italian sauces, soups, stews, casseroles, etc.
Red onions: use in salads, sandwiches, salsas, relishes, etc. More pungent than sweet onions but not as ‘hot’ as cooking onions.
Scallions: Commonly referred to as green onions they are a variety of young onions. Both the white base and the green stalks can be eaten. They have a milder flavor than mature onions, but a bit stronger than chives. The tops may be used as a substitute for chives in many recipes. Diced scallions can be used in salads, sauces and wraps.
Add onions to your list of staples, have them on hand at all times. They hold up well in a cool dry storage area or in the vegetable bin in the refrigerator. Do not take off the dry outer skin until ready to use. But watch for soft spots if you purchase a large amount. One bad onion can spoil the whole bunch!
Have you had your vegetables today?
Happy harvest!
Barbara
Topics: Nutrition Facts | No Comments »
Healthy eating…
By admin | January 27, 2008
I found this interesting link in my google alert for elder nutrition. http://www.washingtonpost.com/wp-dyn/content/article/2008/01/24/AR2008012402280.html The author is talking about eating close to nature, leaves versus seeds, smaller portions, more time.
I tell my outpatients to try to eat healthy 75% of the time, to eat as close to the farm as possible as much as possible, and to generally eat portions that better reflect what you are burning up. For example, if you work at a desk job, eat 3 meals a day, and don’t exercise strenuously before or after work, why exactly do you need a snack and how much of a snack do you need if you do feel you must have one? I do sometimes recommend the 100 calorie snack idea, which is not a bad idea. The problem arises if you decide that because it is only 100 calories you can eat 3 a day. But if your meals are basically meeting your energy needs, that extra 300 calories can quickly pack on 26 pounds in a year. Can you afford that?
Take a look at your weekly food plan. Are you eating out more than once a week? How often are you using foods that require you to cut open a package? How many fresh fruits and vegetables do you eat every day?
If you are stuck on prepared foods, try getting a new cookbook that uses whole ingredients and experimenting with one meal a week that does not come from a package. You may find that it is not as difficult as you think. You probably won’t start making your own bread right away, but there are a lot of other whole foods you can include and you may even find there is a local bread maker who has just what you need.
See the link to the right for a list of staples. You don’t need to buy these all at once, but if you added just one a week you would soon have everything you need to cook from scratch on a regular basis.
With summer coming, you might even get motivated to try growing a few of your own staples like tomatoes, kale, fresh herbs, etc.
And when the Farmer’s Markets start up again you’ll be ready and willing to become a regular visitor. You don’t have to spend a lot to start introducing some new and healthier foods into your diet.
Take care of you.
Barbara
Topics: Nutrition Facts | No Comments »
Shopping list for Staples
By admin | January 27, 2008
Stocking your pantry with staples prepares you for beginning to cook from scratch. Share recipes with your friends and neighbors as you discover easy menu items. Dig out grandma’s old recipe book for some simpler meals that are straight from the conservative depression days.
Oatmeal (whole oats)
Baking powder Spices
Baking soda Dried Oregano
Dried Beans Dried Thyme
Flour (white and/or wheat) Dried Basil
Raisins Dried Parsley
Rice (white, brown, jasmine, wild) Fresh garlic
Shortening Vanilla
Sugar Vinegar (apple cider,
balsamic, rice)
Buy smaller containers of spices. You will probably not use the bulk quantity and spices lose their flavor after sitting in the cupboard for a year.
Easy, inexpensive fresh vegetables:
White potatoes, sweet potatoes, cabbage, carrots, onions, peppers (in season),
More to come. Add your thoughts via the comments section to upgrade our list. Thank you.
Topics: Staples | 1 Comment »