Hats Off to National Nutrition Month!

 March is National Nutrition Month! 

To celebrate, the Registered Dietitians and Dietetic Interns at Tufts Medical Center teamed up to present  "Myth Busters: Fact vs. Fiction of Carbs, Protein and Fats."

Renee, one of the intern coordinators, answers questions at the Carbohydrate Table.

Due to the hard work of the planning committee (applause to Renee, Nikita, and Nathalia!), the event featured a fabulous line-up including food displays, a Trader Joe's raffle, and Black Bean Brownie samplers.  

Myth Busters:

Our event featured an interactive "Nutrition Myth Busters" quiz, written by dietetic interns Nikita and Renee.  Here's a teaser of some questions.

1.     True or False?  Protein's main purpose is to build muscle.  False!  Protein has a myriad of functions, including building cells, repairing cells, supporting the immune system, providing lasting energy when consumed with carbs, maintaining muscle mass, and strengthening hair, nails, and skin.

2.    True or False?  Honey is more nutritious than other sugars.  False!  You would have to eat a minimum 1/4 cup of honey to get any other type of nutrient other than carbohydrate.

3.    True or False? Eating too much sugar causes diabetes.  False!  A high sugar diet does not cause diabetes.  The biggest risk factor for diabetes is being overweight.  However if someone is diagnosed with diabetes, sugar and carbohydrate intake does have to be kept in check to manage blood sugar levels.

4.    True or False?  The 2010 Dietary Guidelines recommend that Americans consume 20-30% of calories from fat.  True!

5.    True or False? All saturated fat is bad for you.  False!  One saturated fat, stearic acid, has been shown to have a neutral effect on LDL (bad) cholesterol levels, and can increase HDL (healthy) cholesterol a boost.  Stearic acid is abundant in beef and chocolate.

Black Bean Brownies

Never before has nutrition occupied such a large slice of public attention.  This month the American Dietetic Association's national slogan is "Eat Right with Color," a tribute to the health benefits of a varied diet.  Aim to color your plate with a rainbow of whole grains, lean proteins, healthful fats, fruits, and vegetables.  Enjoy the palette of nutrients found only within whole foods.

Hats off to wholesome eating and healthful living!

How are you celebrating National Nutrition Month?

-Rachel

The Transparency Trend-Empowering the American Grocery Shopper

Photo credit: Whole Foods

Two weeks ago Whole Foods announced the new 5-Step Animal Rating System, a labeling system that will be popping up in meat departments nation-wide come May 2011.  The rating system is a part of the Global Animal Partnership, a nonprofit organization that audits farms and rates their animal welfare practices.  Whole Foods will be offering color-coded labels to guide consumers through the 5-Step certified beef, pork, and chicken products.  Certification indicates that the animals are raised on a vegetarian diet with no antibiotics or added growth hormones (also required by federal regulations).

5-Step Animal Welfare Rating System

Image credit: Whole Foods

A.C. Gallo, the president and COO of Whole Foods Markets comments, "We are proud to adopt this new rating system that helps shoppers make even more informed buying decisions while offering them peace of mind that the animals from our producers are raised with care."

The Transparency Trend
Food labeling is all the rage.  You might recall the hubbub about Smart Choices labels and Fruit Loops last year, and more recently the American Beverage Association announced their new "Clear on Calories" program.  The labeling initiative will display total calories on individual beverages and vending machines.

To address the labeling trend, the Institute of Medicine released Phase 1 of their front-of-pack nutrition labeling report in October 2010, concluding that labeling should focus on calories, saturated fat, trans fat, sodium, and easily understood serving sizes.  Phase 2 of the report is currently under discussion.

photo credit: Eat Drink Better

As companies slap more food labels onto packages and store shelves, I am tempted to applaud the push for "nutrition transparency" and "informed consumer purchase."  However I also wonder at what point too much information burdens rather than enlightens the consumer.  It will take more than color-coded labels to change consumer purchasing behavior and dietary patterns.  I believe proper guidance is needed to accompany these labels.

The transparency trend is exciting, but let's keep our eyes out for emerging research on food labeling and its affect on consumer purchasing.

Do you like the Whole Foods 5-Step initiative?
Your thoughts on food labeling?
Have a sweet Valentine's Day!

-Rachel

Salty Recs from the New Dietary Guidelines

Monday ushered in the new 2010 Dietary Guidelines for Americans, the federal government's evidence-based recommendations to promote health and reduce risk of chronic disease through nutrition and physical activity.  Recommendations for fat, cholesterol, potassium, and fiber are largely unchanged since the 2005 edition, and there was more focus on decreasing added sugars.  Click here for the full report.

Of note, there was little change for sodium recommendations (still 2300mg/day for the general public)—a point of debate for many.  Here is the Dietary Guideline's official stance on salt:

"Reduce daily sodium intake to less than  2,300 mg and further reduce intake to 1,500 mg among persons who are 51 and older, and those of any age who are African American or who have hypertension, diabetes or chronic kidney disease.  The 1,500 mg recommendation applies to about half of the U.S. population, including children and the majority of adults."

This is in contrast to the recommendations from the American Heart Association, which read "Choose and prepare foods with little or no salt to reduce the risk of cardiovascular disease.  Aim to eat less than 1500 mg of sodium per day."

So which is best... 2,300 mg or 1,500mg per day?  I'm not quite sure myself.  Despite the numbers, I think it's clear that sodium is worth our notice.  We know that high-salt diets are linked to high blood pressure and increased risk for heart disease, and that about 75% of American sodium intake comes from processed foods.  A reduction in sodium will require both a conscious effort from the consumer, and system wide change in the American food supply.

Fortunately, recall that the Institute of Medicine already issued a seminal report in April 2010 calling for food companies to cut back on added salt.  In addition, the IOM asked for regulatory standards for sodium levels in processed foods.  I blogged about the IOM report back in April, so feel free to take a look.

Alright folks, that's my thoughts on salt and the new guidelines.
Do you agree with the Dietary Guidelines or the AHA?      
          
Happy Thursday,
Rachel

photo credit from American Enterprise Institute

Keeping Up with Health News: 4 Easy Tips!

flickr photo by B.K.Dewey

Tick tick tick.  The 24-news cycle never ends, and keeping up with the latest health news is harder than ever.  As part of the new year, I will be adding a new role as the Nutrition Newsbites editor for my graduate school newsletter.  I am excited to tackle this task, and eager to share my game plan for tracking the constantly churning health news scene.  I hope these tips are helpful, but I desperately need your suggestions as well! 

Four Easy Ways to Keep Up with Health News

flickr photo by RandyA38

1. Email List-serves, E-newsletters

Signing up for free emails through various health organizations or news services is an easy way to get a daily dose of health updates.  I enjoy Smartbrief, an email service that offers links news articles.  Search by industry: restaurant, nutrition, social media, food service, nursing, health care, and much more.  Other suggestions...

The Daily News from the American Dietetic Association offers a succinct daily summary of nutrition, dietetics, and food service articles.  (ADA membership is required for this one.)

Evidence updates - a daily email from the British Medical Journal group that provides links to newly published medical research from major journals.   You can customize to specific areas of medicine and varying levels of newsworthiness.

Eurekalerts - Not an email alert, but a great site for press releases.  Spanning all topics including general science, health, nutrition, agriculture, education, and more.

2. TOC [Table of Contents] Subscriptions
Stay fresh with breaking research from your favorite journals.  Subscribing to a journal's Table of Contents (it's free!) often allows you to glimpse the upcoming articles before release of the print edition.  Full access to the journal requires a paid subscription, however it is worthwhile to read the research abstracts.  With more than 5,400 worldwide life sciences journals, it is helpful to identify one or two journals that apply to your specific practice or interests.
General recommendations:
American Journal of Clinical Nutrition
New England Journal of Medicine (love the weekly resident teaching lessons)
Journal of the American Medical Association (love the JAMA patient page)
Journal of Nutrition
Nutrition Today

3. Google Reader
This service stores your favorite websites, health bloggers, and news organizations in one place, making for easy and efficient reading!  It automatically updates with each new post or article.
4. Customize Your Internet Homepage
Setting your web homepage to a news organization is a simple way to keep your finger on the pulse of consumer health news.  When I go online, my webpage is set to the New York Times Health section so that I can quickly glance at any breaking health feature articles.

I've gleaned these resources from classmates and mentors throughout the past 3 semesters of grad school.  But I'm sure eager to hear your opinions and further suggestions.
In particular, know any good news sources for farming and food policy?

Cheers to a new year!  

-Rachel

The 15 Skills of a Competent Cook

Anthony Bourdain, in his most recent book Medium Raw, argues that preparing a home-cooked meal is a survival skill, a social responsibility, even a moral imperative for a citizen of today's society.  While I recommend his book with hesitation (his crassness often seems unnecessary), I heartily agree that people should reclaim the fundamental ability to prepare food for themself and for others.  Bourdain records the essential cooking skills; from the looks of his list, I have a lot of work to do before I can call myself a cook!
flickr photo from theqspeaks
15 Skills of a Competent Cook:

1. Chop an onion.  Basic knife handling, sharpening and maintenance.  Master the basic chop, dice, mince and slice.
2. Cook an omelet.  Egg cookery requires sensitivity to the food inside the pan.
3. Roast a chicken, yes the whole chicken.
4. Grill and rest a steak.
5. Cook vegetables to a desired doneness.
6. Whip up a standard vinaigrette.
7. Shop for fresh produce; have a sense for what is in season; be able to tell if something is ripe or rotton.
8. Clean and filet a fish.
9. Steam crab, lobster, a pot of mussels, or a pot of clams.
10. Roast meat in the oven.
11. Roast and mash potatoes.
12. Make rice; both steamed and rice pilaf.
13. Make stock from bones.  
14. Master the fundamentals of braising...time to try that beef bourguignon.
15. Develop a modest repertoire of a few dishes, tasty morsels that I would be proud to serve to others.

flickr photo by bitchincamero

All this home cooked goodness reminds me of Alice Lichtenstein's article in the Journal of the American Medical Association titled Bring Back Home Economics Education, also featured on Marion Nestle's blog.  The revival of home economics in schools may promote health, wellness, and act as a positive influence to stave off obesity in American youth.

What do you think of Bourdain's list?  Are you 15 for 15?
Do you think the revival of Home Economics is an obesity solution?


Happy Cooking,

Rachel

Veg Out for Breakfast!

One of the blessings of the blogosphere is mingling with new friends and colleagues.  These past few months it has been my pleasure to meet Carlene Helble, a dietetics student at James Madison University and fellow blogger.  I am excited to feature her as my first guest on Coconut Crumbs.  Check out what she has to say about Veggies for Breakfast! 

Veg Out for Breakfast!
Written by Carlene Helble, Elite Nutrition Intern 
“Here’s your wake-up call: breakfast eaters tend to be leaner and more successful at maintaining a healthy weight than people who miss their morning meal.”  This quote from Ellie Krieger’s website says it all!  Breakfast is extremely important, but even those who are on track with breakfast sometimes get stuck in a menu rut: cereal, perhaps a banana?  How often do you throw some nutrient dense veggies into your morning meal?

National Public Radio recently published a fantastic article on the lack of American vegetable intake at breakfast, comparing it against some delicious options across the globe that did contain vegetables. Here are some easy ways to make changes, and even ‘go global’ in the morning:

Omelets can be good.  But for a more filling meal with less calories plus a serving or two of veggies, try some scrambled eggs with chopped spinach, mushrooms, and tomatoes. Think of the egg as a ‘topping’ and let the vegetables shine. The great thing about this idea is the vegetables are interchangeable. Feel like some asparagus? No problem! A vegetable scramble can be easily personalized.

Another great way to get more vegetables at breakfast is with smoothies; perfect for an on-the-go meal. One smoothie that seems to be a favorite is the ‘green monster’, which consists of kale or spinach, blended with fruit, milk, and sometimes chia seeds. (Check out this website dedicated to green monster smoothies!)

One suggestion NPR gave was for a traditional Argentine dish: a breakfast tart with summer squash, red peppers, and a basil crust. This is definitely on my ‘to make’ list, especially with summer produce on the way!

Sources: 
Ellie Krieger http://www.foodnetwork.com/healthy-eating/the-best-start-to-your-day/index.html 
NPR http://www.npr.org/templates/story/story.php?storyId=126911529

Carlene is a senior dietetics student at James Madison University, and the president of the student dietetics association.  This summer she is interning with an inpatient RD and a private practice RD, while also continuing to write about nutrition and health.  This next spring she will be applying for dietetic internships!

Check out more of her writing (and obsession with food) at the following sites:

HerCampus

Balanced Health and Nutrition

All Access Internships Blog

Thank you Carlene!

What do you think about veggies in the morning? 

I'm inspired to try this greenmonster breakfast smoothie!

-Rachel 

New! 2010 Dietary Guidelines for Americans

On Tuesday June 15th the Dietary Guidelines Advisory Committee released their report for the 2010 Dietary Guidelines for Americans.  Public comment will be accepted from June 15 to July 15, 2010.  The final report is due at the end of the year.
This is old news, however my head has been stuck in medical records and clinical rotations (more on this  in the future) so I just found out this weekend!  Here's more info on the Dietary Guidelines:
Published every 5 years by the United States Department of Agriculture (USDA) and the Department of Health and Human Services (HHS), the Dietary Guidelines represent science-based nutrition guidance for the general public.  Their mission is to promote health and reduce risk for major chronic diseases through good dietary habits.  First published in 1980, Congress mandates that the guidelines be reviewed and updated every five years.  The Dietary Guidelines set the standards for all Federal food and nutrition education programs.

Read the 2010 Dietary Guidelines.

Read the press release.   

Check out the USDA's Nutrition Evidence Library to see the supporting research.
Read what Marion Nestle thinks on her Food Politics blog.
Wall Street Journal reports on the Advisory Committee Report.
Blog love!  Read a brief recap from my friend Emily at The Health Nut.  She offers a soon-to-be dietitian's perspective, and her blog is super fun!

Have you read it yet?  What do you think?  I have to find time this week to go over it.
Happy Monday!

Rachel

New! Nutrition Blog Network

Good morning folks!  Here's something I'm excited about:

It's been eight days since the launch of Nutrition Blog Network (NBN), a new website featuring a collection of nutrition blogs written by Registered Dietitians.  In explaining the background for the site, the founders Janet Helm, MS, RD and Lori Fromm, MS, RD, state that "the Internet is still the Wild Wild West when it comes to finding reliable, credible nutrition information.  [The Nutrition Blog Network] is a site you can turn to for trusted advice from nutrition experts."    

I couldn't be happier.  I agree that the world of online nutrition is like an untamed frontier, and sometimes the task of researching a nutrition topic is like blazing a new trail- it's both time consuming and tricky.  Fortunately NBN offers guidance as a new nutrition resource, and Helm and Fromm note that the site is intended to "help cut through the clutter and elevate the voice of registered dietitians (RDs) online."

I am not a Registered Dietitian yet, but perhaps someday I can contribute to this resource.  In the meanwhile, let's check out Nutrition Blog Network to enjoy fresh nutrition news and to nibble on healthful information from reputable sources.  I'm excited to see their site grow as new blogs are added to their Nutrition Blog Directory.

So what are your thoughts about the online world of nutrition?  
Can you share a favorite resource for nutrition information?
Happy Tuesday!
Rachel

Slurp. Gulp. Chew? Food Texture and Satiety.

Spring is here! Stunning tulips in the Boston Public Gardens.  

Extras, extras!  The May issue of The Friedman Sprout is hot off the press!  This is the final issue for spring semester, and I'm sad that this rewarding experience is ending.  Here's my final article:  

Slur.  Gulp.  Chew?  New research examines the role of food texture on satiety.

Does food texture alter eating patterns?  Researchers from the Netherlands explores the effect of different textured yogurts on eating behavior. 

In April the American Journal of Clinical Nutrition published a new study addressing the much contested question of how to control eating.  Researchers from the Netherlands fed healthy people different textured low- and high-calorie yogurts, and measured the effects on eating behavior and perceived fullness.  The results showed no link between food texture and satiety, however other observations were intriguing.  (Continue reading here...)

If interested, here's the link to the original research article on Pubmed.

Famous swan boats in the Boston Public Garden.

From Beef to Seaweed....More from The Sprout.
Here's a few more articles that I enjoyed from the May issue of our graduate student newsletter.

• Want to reduce your carbon footprint?  Eating Less Meat Boosts Your Health and the Environment.  by Lesley Sykes 
• Find out what it's like being the dietitian for the Boston Red Sox.  Alumni Spotlight: Interview with Tara Mardigan by Rachel Zavala
• You Lost Me at "Preheat:“ One RD’s Culinary Confessions. by Jean Alves  Written with wit and charm, discover delectable recipes for a slew of treats.  Includes "Strawberry-Basil Cocktail" and "Sea Slaw" (yay for seaweed!).

The Boston Commons is spectacular!  

By golly, it's George Washington!  Let's pay respects to our first President.

What are your thoughts on spring flowers?  

Here's what I'm thinking- *Achew* 

Cheers and Happy Friday!

Rachel

Interpreting Labels: Natural vs. Organic Part 2

Organic carrots from digiyesica on flickr

Two weeks ago I wrote about "natural" labeleling on food packages and provided some humorous examples.  Well I'm a little tardy with Part 2, but I'm back to finish up with three brief thoughts about organic labeling.  (Again, these are merely snippets from a recent school paper.)
1. "Organics" defined
For a quick refresher: "Organic" encompasses the growing, harvesting, and production practices of a food or animal.  The USDA's National Organic Program states that organic production excludes conventional pesticides and fertilizers, and animals cannot be given antibiotics or growth hormones.  A full list of prohibited substances can be found here.  
Organics in Europe?  Yup, here's the scoop.  By July 1, 2010 all organic foods in the European Union will have to be labeled with this new organics logo.  If interested, check out the EU press release from February 2010.

New European Union organic label.

2. Natural vs. Organic.  Which is better?  
Well folks, I don't think I have a clear-cut answer for this one.  From a regulatory standpoint, "organic" labeling is more reliable since it must comply to USDA's National Organic Program standards.  "Natural" has no USDA regulations, so proceed with caution and common sense.  Like I said last time, neither "organic" nor "natural' is an automatic stamp for healthfulness.  The ultimate value of a food should be judged by its ingredients, nutrition, and taste.

If you're interested: Labeling from the National Organic Program 

3. A New Trend for "Clean" Food

Forget natural, and scrap organics.  Last month The Hartman Group, a consumer research agency, released a report stating that Americans may be moving beyond "natural" and "organics" and demanding broader expectations of minimal processing.  David Wright, a senior associate, commented

“A lot of consumers can end up disappointed when they look at the ingredient list…To consumers [natural] has been so overused from a marketing standpoint. [...] What we have seen consumers doing is making more considered choices. [...] Everything seems to be coalescing around this notion of ‘clean’."

The report states that consumers expect healthy food and a whole lot more.  "Natural" and "organic" may take a backseat as new labels such as "local," "whole," "fresh," and "nothing artificial" take the spotlight.   So keep your eyes out; the sustainability movement is definitely hitting mainstream.
Source: "Exploring Expectations Beyond Natural and Organic." by Caroline Scott-Thomas from Food Navigator, April 2010.
More Resources

• Janet Helm RD from Nutrition Unplugged (one of my all-time favorite nutrition blogs) just posted about the organic "health halo" and overeating.  Please check out her fabulous post: The Appealing Allure of an Organic Label.
• Today Time Magazine posted several articles on the related topic of front of package labeling.  Read up with Building a Better Label  and Figuring Out Food Labels.

Goodbye,
Rachel

Salty News from the Institute of Medicine!

flickr photo from ladybugbkt
It's hot off the press.  And it's salty!
Back in 2008, Congress gave the Institute of Medicine (IOM) a new task: help people decrease their salt intake so that it matches the Dietary Guidelines for Americans.  The Dietary Guidelines recommends 2,300 mg of salt per day for anyone older than 2 years old.  Did you know this equals a mere 1 teaspoon of salt per day?  Unfortunately Americans are averaging 3,400 mg each day-way more than is necessary!

So the Institute got busy.  And after months of hard work, they released their official report today!  Check it out: "Strategies to Reduce Sodium Intake in the United States."

In their report, IOM recognizes that current salt content in the American food system is "too high to be safe."  Excess salt increases risk for high blood pressure, which can lead to a variety of diseases.  In response, the IOM calls for a coordinated approach from foodservice industry and government to slowly lower the salt content in the food supply.

Here's the main points:

• Americans have been eating more and more sodium since the 1970s.  We have become accustomed to high levels of salt in processed foods and restaurants, and need to re-program our palates!
• Lowering salt can help everyone avoid high blood pressure and heart disease; salt cutbacks are not just for people who already have high blood pressure.  
• The Food and Drug Administration (FDA) needs to set national salt standards for processed foods and menu items.  (A false article yesterday from the Washington Post got everyone excited, including me:  Report Urges FDA to Force Rollback.  However the FDA is not going into action just yet: FDA Press Release)
• Government and non-government agencies need to make salt reduction a nation-wide campaign.  
• Food scientists need to develop creative ways for scrumptious, low-salt foods.
• Consumers need to do their part too!  Make healthy food choices and select lower salt foods.  Get ideas: Quick Tips to Be Sodium Savvy from the International Food Information Council Foundation, or Tips For Reducing Sodium in Your Diet from the National Heart Lung and Blood Institute.  

Trends in Salt Intake from Food, 1970-2006.

Taken straight from the IOM report.  Trends in Mean Sodium Intake from Food.

The IOM concludes by saying, "Without major change, hypertension and cardiovascular disease rates will continue to rise, and consumers, who have little choice, will pay the price for inaction."

Okie-dokie.  Thank you IOM!

Interpreting Labels: Natural vs. Organic Part 1

Here's the message of today's post: Be cautious of labels!  The "natural" label has no USDA regulations, and sometimes food manufacturers use it as mere marketing leverage.  The "organic" label is more reliable, since is has USDA regulations.  But ultimately, the value of a food should be judged by its ingredients, nutrition, and taste- not by its label.

There, I've made my point.
Now if you need to skip along your merry way, then skip!  I'll catch up with you later.  However, if you would like to learn more, then join me as I share some research from a recent school paper.
The Natural Label
Phrases such as "100% natural" or "All natural" can be slapped on a variety of food or beverage packages because the United States Department of Agriculture (USDA) has no authoritative standards or regulation of the term.  "Natural" implies that a food has undergone minimal processing with no additional additives.  Some packages are more believable than others.  What do you think of these examples?

I found these examples on FoodBiz Daily.  It's a handy resource for tracking food industry market research, or finding new food and beverage products.  Check it out!

The Natural Label + Meat

The good news.  The USDA has set standards for naturally labeled meat.  The USDA's Food Safety and Inspection Services define "natural" meat or poultry as products without artificial colors, flavors, sweeteners, or ingredients.  Also, these natural meat products must be in their original form.

"Naturally Raised." Yup, this term is legit too.

In January 2009 the USDA's Agriculture Marketing Service authorized this label.  "Naturally raised" meat comes from animals that are free from growth-promotants, antibiotics, and have never been fed animal- or aquatic-derived food before slaughter.  Livestock producers must request USDA certification before using this label.

Even with meat regulations, the "natural" label can still be skewed.  Anyone ever heard of Perky Jerky?

To repeat my main message: Be cautious of labels!  The "natural" label may be accurate, but it may also be mere marketing.  Without regulation, who knows?  Remember that "natural" does not necessarily mean "more nutritious" or "healthy."
And hey, let's give a shout-out to the most natural foods of all: Fruits and Vegetables!

*all product photos are taken from FoodBiz Daily.  I am not being paid by any company to market the above products.
Coming next in Part 2...The Organic Label.
Happy Friday!
Rach

Nutrition and Sustainability. My Locavore Conversion?

Farmers Market at Point Reyes, California.  Summer 2009.

All right folks, it's been one week and my fingers are itching to blog.  Let me splurge a few minutes to divulge my recent thoughts.  But get ready as I unlease some captive enthusiasm; this is a 100% personal opinion post.  OH YES!  I'm seeping with idealism and earnestness, and add a dollap of naivety too.  But I'm young, so don't judge me. 

Farmers Market, Union Square in NYC.  Fall 2009.

A Confession...Please Indulge Me.

When I came to Boston for grad school in the summer of 2009, I had a two-fold mission.  First, do the dietetic internship for the Registered Dietitian's license, and second, complete a Masters degree in Nutrition Communications.  This summer I will find out if I still like the hospital setting, and my starstruck fantasies of becoming a nutrition journalist haven't completely dissolved (hey, I'm a long-term dreamer- it could still happen...in 20 years).  

However in the past seven months I have been slowly introduced to the world of agriculture and food policy.  The Friedman School of Nutrition Science and Policy houses a wealth of treasures; there's some amazing research going on, and plenty of enthusiastic people.  I have met other graduate students who brew their own beer, grow their own spices, drink raw milk, shop exclusively local, and who are fluent in the complex language of environmental food issues.  I'm a newbie, and I don't even know the basic voacabulary.  But I'm ready to learn.

My background is rooted in clinical nutrition.  With my limited experience I love the physiology of metabolism, the diet counseling, the tube feed calculations (ok, not so much), figuring out a nutrition diagnosis, and patients contact!  However, I am realizing that food is connected not only to science and nutrients, but to policy, business, and society.  Can the future of dietetics go beyond medical nutrition therapy, and sprout new off-shoots into food policy, agriculture, and environmental concerns?  As this "locavore" movement becomes mainstream, I hope that dietitians can stay abreast and ahead.

My burning question:  How does a person balance nutritious food for a healthy body with sustainable food for a healthy Earth?  I want to start figuring this out for myself.  Or if you've already answered this, please enlighten me!  

  Astounding, right?  Tulip fields in North-Holland, Netherlands.  Flickr photo from Allard One

An Action Plan.  (I Love Lists!)

1. Network and Learn.  Today I'm renewing my American Dietetic Association membership, and I've decided to join the Hunger and Environmental Nutrition Dietetic Practice Group.  
2. Eat!  This week I signed up for a Community Supported Agriculture (CSA) share through New Entry Sustainable Farming Project.  Once a week from June-October I will be receiving fresh produce from a local farm in Lowell, MA.  This is completely new to me, but I'll be sure to blog about it.
3. Read.  It's about time I explore the blogosphere of the gardening, canvas-bag-toting, do-it-yourself-canning people.  Yup, you locavores amaze me.  But not only blogs, I want books too!  Yipee..you know nothing gets more me excited than a new book list for the BPL.  

Point Reyes Farmers Market, summer 2009.

New Discoveries!

Passing along some blog resources, and they are all people from Tufts!  

• US Food Policy written by Park Wilde, PhD.  Associate professor at the Friedman School of Nutrition Science and Policy of Tufts University.  He teaches the US food policy classes, but ironically I'm taking Regression Analysis from him this semester.  Great blog!
• Epicurean Ideal by Ashley Colpaart, RD.  Friedman student posting on all things food policy or nutrition.  Check out her "Foodie and Greenie Links."
• Earthbound Kitchen by Amy Scheuerma, Masters student at Friedman studying Agriculture, Food, and the Environment.  I enjoyed reading her recent posts about free-range meat and grass-fed beef.

Readers, help me out!  

What's your thoughts? What are your favorite blogs, websites and books for local foods and sustainable living?

Sincerely,

Rachel

A Bento Box for Better Health!

A nutritious bento from Susan Yuen.

 1 cup of veggie fried brown rice, 1 poached egg, ½ cup of fruit, ¼ cup vegetables, and 1 pint of calcium-rich milk!  

This semester I've been writing for The Friedman Sprout, the nutrition graduate student newsletter for The Friedman School of Nutrition Science and Policy of Tufts University.  

I'm excited to share my article for the April edition titled, A New Twist on Lunch: A Bento Box for Better Health!

The Japanese-style lunch box is sweeping America, bringing fresh inspiration for healthful lunches.  Though originally targeted for school children, this cute revolution offers tips for any student in need of a lunch-box makeover!  Click here to continue reading...

My article takes a quick look at America's current school lunch slump, and how bento can help by promoting portion control, balanced food groups, and a healthful enjoyment for food.  I'm particularly thankful for the contributing quotes and perspectives of experienced bento moms Sheri Chen (Happy Little Bento) and Susan Yuen (Hawai`i's Bento Box Cookbook, Bentos and More for Kids).  Yuen also kindly offered to make some nutritionally guided bentos (like the one pictured above) which can be viewed in The Sprout and also on her blog!  I want to thank both of you ladies for your help! I am continually inspired by your beautiful bento creations!

*Note: the hyperlinks included in The Sprout article got switched around.  Hopefully they will be fixed soon!

Here's some other great pieces in The Sprout's new April edition:

Is Sat Fat Back? The New Atkins Diet. By Lauren Schindler

A look at the recently approved Healthy and Hunger-Free Kids Act of 2010...

Editorial. Child Nutrition Reauthorization. My 6-cents on Child Nutrition. by Ashley Colpaart, RD LN

Learn how to cook dried beans to perfection...

Beans Galore! A Fresh Take on New and Staple Varieties by Lesley Sykes

Learn more about seafood, one of the most unsustainable sectors of the food industry...

Editorial. Overfishing: One Fish, Two Fish, Soon Too Few Fish. by Jean Alves

 

Writing about bento for the newsletter inspired my own lunchbox creation.

Rice, umeboshi (pickled plum), steamed zucchini, tofu and soy sauce, steamed carrot.

Nothin' fancy.  Simply yummy.

Thank you for reading, and happy early Easter! 

Sincerely,

Rach : )

My Fiber Tally + Whole Grain Alert

Do you know how much fiber you eat each day?
Is it between 25-38 grams, the recommended daily amount for adults?
Last week the dietitians and dietetic interns at Tufts Medical Center celebrated National Nutrition Month with a Fiber and Fluid theme.  All the talk about fiber got me wondering how much of the good stuff I'm actually consuming on an average day.

My Fiber Tally

Monday. March 15, 2010

Fiber Total= 26.1 grams

Yay, I'm meeting recommendations!  Bob's Red Mill saved me.

*Nutrient info taken from USDA Nutrient Database and USDA Nutrient Database Standard Reference Fiber List.
Whole Grain Alert 

Remind me again, why the fuss about whole grains?

Whole grains have higher amounts of fiber than refined grains.

And since I'm so forgetful, what is a whole grain?

A whole grain includes the whole grain kernal-the bran, the germ, and the endosperm.  In comparison, refined grains removed the bran and germ, striping the grain of important B vitamins, iron, and fiber.

photo from Baking Association of Canada

Unfortunately food companies often label their products "mulit-grain,""stone-ground," "100% wheat," or "bran" when there is no significant amount of whole grains.  

KEY POINT: The only way to ensure whole grain authenticity is to read the ingredients label!  "100% Whole Wheat/Oat/Bran/Rye/ect" should be the first ingredient, and the only type of flour on the list.  "Wheat Flour" or "Enriched Wheat Flour" does not garuntee 100% whole grain.  

More whole grain and fiber resources:

• Going Grainy All the Way an awesome blog post by Green Grapes Blog, a fellow Tufts dietetic intern and soon to be RD!
• Whole Grain Info from MyPyramid
• Is Brown Bread Equal to Whole Grain Bread? and Whole Grains Guide from Healthcastle
• Sing Out Fiber! An Ode to Oatmeal my previous blog post from January

The package of my Arnold's Sandwich Thins claimed "made with whole grains," yet the first ingredient on the label was unbleached enriched wheat flour.  Nope, no good Mr. Arnold!  I think you could learn a lesson from my dear friend Bob.

Have You Met Mr. Bob?

Whenever I go grocery shopping (basically once a week), I drop something new into my shopping basket.  I've been forming a slow friendship with Mr. Bob, and I love everything his Red Mill produces.  Last week I took his High Fiber challenge: Organic Whole Grain High Fiber Hot Cereal.

Wait for it...

8 grams insoluble + 2 grams soluble fiber (yes TEN total) per 1/3 cup!!  
Can my gut handle it?

 I'm glad to report that my gut is working hard, but doing just fine!

Unlike Mr. Arnold's Sandwich Thins, Bob's High Fiber cereal is a great example of a whole grain.  The ingredients list speaks for itself: Organic Whole Grain Oats, Organic Wheat Bran, Organic Flaxseed Meal, Organic Oat Bran, Organic Wheat Germ.

ANOTHER KEY POINT.  As you increase your fiber intake, remember to stay hydrated!  Your body won't appreciate an extra 10 grams of fiber all at once, so increase slowly over several days to avoid bloating, gas, and diarrhea.
How do you fill up on fiber?

Happy Friday!
Sincerely,
Rachel ... and Mr. Bob!