Boston Local Food Festival

Save the date!  On Saturday, October 2nd Boston will be celebrating local food.  Check out the festival's website for details.

"The Boston Local Food Festival, presented by Sustainable Business Network of Greater Boston (SBN), is a delicious outdoor celebration of the many benefits of local food. Located on the historic Boston waterfront, along Fort Point Channel, the festival showcases affordable and scrumptious food grown and produced in the Boston area, Massachusetts, and New England. Festival-goers can engage with farmers, chefs and entrepreneurs, learn from exhibits and demonstrations, and enjoy activities and local music. Boston Local Food Festival is an entertaining, fun way to purchase healthy local food and support local businesses and organizations, learn about healthier, more sustainable choices and embrace cultural variety of food, music and art. Join us on October 2, 2010, and enjoy luscious local food and support our farmers and food entrepreneurs. This exciting event is easily accessible via the MBTA Silver Line, Court House Station, and a short walk from South Station off the Red Line."

Hope to see you there!
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Produce 101: Selecting & Storage Tips

After a long winter, welcoming summer and the accompanying abundant produce selection can be truly thrilling.  I was walking the aisles of my grocery store, excited to add cherries and nectarines to my cart (two of my summer time favorites).  So I thought you'd appreciate a couple of resources for the selecting and storing of produce.

Sean Murphy developed the Harvest App for the I-phone.  For $2.99 you have a guide to the proper selecting and storing of over 125 fruits and vegetables.  Curious if your peach is ripe or whether you should wash blueberries before storing them?  Just check out the app!

In the June 2009 issue of Cooking Light, they provided a simple guide to storing your produce.  Here's a quick re-cap.

Refrigerator: keep these items in perforated plastic bags in the produce drawers
Artichokes, Asparagus, Beans, Beets, Berries, Broccoli, Cabbage, Carrots, Cauliflower, Celery, Cherries, Corn, Cucumbers, Figs, Grapes, Green Onions, Leafy Greens, Leeks, Peas, Radishes, Summer Squashes

Countertop: choose a spot away from direct sunlight and a container that allows for air circulations (like a vented bowl or perforated bag)
* Refrigerate after opening
** Refrigerate after 7 days
Apples**, Apricots, Avocados*, Bananas, Citrus fruits, Eggplant, Kiwi*, Mangoes, Nectarines*, Papayas, Peaches*, Pears*, Peppers, Pineapple, Plums*, Pomegranates, Pumpkins, Tomatoes, Watermelon, Winter Squashes

Pantry: store items away from light in a well-ventilated pantry or cupboard
Garlic, Onions, Potatoes

According to the USDA, 63% of fruits & 57% of vegetables are cheapest when purchased fresh.

 For other budget saving tips, check out this article.

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A Dietitian's Cheat Food

I'm not like a lot of dietitians. I work predominantly with people who struggle with disordered, compulsive, or emotional eating. So my job is to help my clients feel less obsessed and connected to food on an emotional level, so they can get to living a healthy full life that isn't centered around food 24/7.  And part of that work is helping my clients be at peace with any and all foods.  

So I was entertained by an article written by Jenna Bell-Wilson PhD, RD.  She asked thousands of dietitians which foods they indulge in.  A lot of people assume that because dietitians know a lot about nutrition and because our professional lives center around healthy living- we eat super healthy, all the time.  I can assure you, this is simply not so! (Just ask any of my friends and/or family members.)

Jenna took these responses and crafted a clever article about what kinds of "cheat foods" dietitians love to eat, even though they don't offer much in terms of nutritional value.  And she also discusses the importance of incorporating these foods into your diet (in moderation of course!) just for the sake of their yumminess!

This got me thinking about my own favorite indulgences and I had a hard time narrowing the list.  Here are a few of my favorites, in no particular order: cupcakes, Mint Oreos, Hot Tamales.  Here's to celebrating a diet that is full of whole grains, fruits, veggies, and a consistent sprinkling of the not-so-healthy indulgences as well.  Now that is a diet I can live with!
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Product No Case: Dannon Light & Fit Yogurt

The purpose of the "Product No Case" blog postings are to share with you foods disguised as "healthy" but might not be. And the highly marketed Dannon Light & Fit Yogurt is another great example.

I know what you're thinking, it's fat-free yogurt, it must be healthy!  Well, I'm not saying that it's devoid of any nutritional benefits.  It contains 15% of your daily calcium and vitamin D needs which isn't bad for bone health.

The problem is that this is a marketing ploy for weight loss.  But if you are snacking on Light & Fit Yogurt, with the hopes of looking like Heidi Klum, you may find yourself more frustrated than physically satisfied.  Let me explain.

The yogurt contains 80 calories, with the majority of those calories coming from carbohydrate.  That means you'll likely be satisfied for about 30 minutes since simple carbohydrates are metabolized very quickly. I've met with many people who are trying to lose weight but feel hungry constantly!  When I ask about their snacking habits, they list things like fat-free yogurt and fruit (both simple carbs that do not have the satiating power of protein and fat).

A nutritious snack that keeps you satisifed for longer needs to contain more than just carbohydrates.  So balancing out that yogurt with a handful of nuts is a great way to add healthy fats, protein, and fiber.

Also, low calorie yogurts often contain artificial sweeteners like aspartame and sucralose.  While the FDA has declared them as safe, they can actually cause a fair amount of stomach upset (think gas and gurgling).  Additionally, artificial sweeteners tend to exacerbate sweet cravings because they are so much sweeter than real sugar.  So my recommendation is to avoid them.

DISCLAIMER: I am not opposed to eating things that are non-nutritious but tasty. I would be the last to turn down a homemade chocolate chip cookie! My purpose is to help you see through the marketing ploy of food companies and understand how to feed your body based on sound nutrition. The goal is to fill our diets with nutritious foods and enjoy the yummy but not particularly healthy foods in moderation. My hope is to give you a little clarity with these "No Case" postings.
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Product Showcase: Amy's Breakfast Burrito

Are you in a breakfast food rut?  A lot of my clients that I meet with for nutritional counseling feel bored about their food choices but also want easy meals that are quick and healthy.  One of my breakfast favorites is an Amy's Breakfast Burrito.  In a couple of minutes you have a warm breakfast option that is both nutritious and oh so satisfying.  She makes her burritos with a whole grain tortilla and fills it with tofu, potatoes, beans, and veggies.  Pair that with some fresh fruit or orange juice and you have a balanced breakfast that is a nice alternative to cereal or toast. Plus it's a bit higher in protein and fat to help you stay satisfied longer.

Check out her website for other quick meal ideas.  

Do you have any other breakfast favorites?  Please share!

Interested in nutrition counseling?  I'm located in Harvard Square.  Give me a call! 617-834-7336.
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Calorie-Free Chocolate?

So I am a chocolate LOVER. And I was intrigued by an article introducing a new product- Le Whif.  It's an inhalable, calorie-free chocolate.  It was developed by a Harvard professor (the same guy who brought you breathable insulin).  Here's a short article and interview with the product developer.

Le Whif is already being sold in France and Japan.  But what do you think?  If it was available in the US, would you buy it?  Do you think it would help tame your chocolate cravings?  Does it have the potential to heighten cravings?  What about causing chocolate binges when the calorie-free version isn't quite satisfying your sweet tooth (I'm thinking back to the Snackwell's binges from a decade ago).

I have to admit, I'm a total skeptic.  I can't imagine taking a puff of chocolate tasting air would fix my need for chocolate.  I get total satisfaction from taking a bite out of some high quality chocolate (no Hershey's for me!) and savoring it.

I'd love to hear your thoughts. :)
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Kale: Two Stellar Recipes

It's been a while since I posted a recipe and I could not resist sharing both of these with you.  Kale is a stellar veggie that most people have no idea how to prepare.  Kale is a form of cabbage (Brassica oleracea Acephala Group), green or purple, in which the central leaves do not form a head. It is considered to be closer to wild cabbage than most domesticated forms.

Kale is full of powerful antioxidants and rich in beta carotene, Vitamin K, Vitamin C, lutein, zeanthin, and calcium. And when prepared correctly, it is delicious!

Recipe 1: Crispy Kale Leaves from Vegetarian Times
*I served this with Ginger Honey Glazed Salmon and my husband exclaimed "I love Kale! Kale is my new favorite food!"

INGREDIENTS
1 lb kale, rinsed and patted dry
2 Tbs olive oil
1/2 tsp kosher salt

DIRECTIONS

• Preheat oven to 325. Coat baking sheet with cooking spray (I used foil).

• Tear kale into 3″ pieces, removing tough stems. Transfer leaves to a bowl.
• Toss kale leaves with the oil, until well coated.
• Spread on a baking sheet and bake 15 mins.
• Turn kale with tongs and bake another 10-15 mins or until edges are browned and leaves are crispy. Sprinkle with salt. Serve warm or cold. Enjoy!

Marci's Note: I drizzle a bit of balsamic vinegar on top of the kale leaves- scrumptious.

Recipe 2: Portuguese Kale Soup from Food Network
*After I finished dinner I was looking forward to my leftovers for lunch.  So so yummy.

Ingredients
1 tablespoon olive oil
1 tablespoon finely chopped garlic
1/2 cup diced onions
1/2 diced turnips (*didn't use)
1/2 cup diced carrots
1 bunch kale, stemmed and roughly chopped
6 ounces chopped chourico (spicy Portuguese sausage), or chorizo (*I used Trader Joe's Soy Chorizo)
3 bay leaves
2 tablespoons chopped fresh parsley leaves
2 tablespoons chopped fresh thyme leaves
6 cups beef stock (*I used vegetable broth, it's more flavorful and not as heavy)
1 cup kidney beans
6 ounces diced tomatoes (*I used a 14 oz can of diced spicy tomatoes- yum!)
10 ounces diced potatoes (*I used 1 medium)

Directions
In a large stock pot, heat the oil over medium-high heat. Add the garlic, onions, turnips and carrots and cook for 5 minutes. Add the kale, chourico, bay leaves, parsley and thyme and mix well. Add the beef stock, beans and tomatoes. Bring the soup to a boil, and then reduce the heat to low and simmer for 30 to 40 minutes.

Meanwhile, in a medium saucepan, bring salted water to a boil and add the diced potatoes. Cook until tender, about 10 minutes. Drain the potatoes and add them to the soup.

Remove the bay leaves and serve hot.
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IPhone Food Apps

Here is a fun article describing the wonderful world of IPhone Food Apps. You can find just about any app you need relating to food: locating a good restaurant, selecting gluten-free foods, creating a new recipe, helping you pair wine and cheese, and even listening to customized audio farts.  Yes, the practical and the useless available on your IPhone.  Enjoy. :)
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Product No-Case

So after writing my last post on being a wise consumer, I thought it'd be fun to start a monthly posting called "Product No Case."  I currently blog once a month about a product I love that supports healthy living (see Tag: Product Showcase).  So why not blog about a product that's a dud?  A product that masquerades as something "good for you" but actually isn't. 

So Kashi, you win both spotlights this month.

Product Showcase Winner: Kashi 7 Whole Grain Pilaf
Product No-Case: Kashi Go Lean Crunch Bars

Click on the links to read more.
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Wise Health Consumer Month

February is "Wise Health Consumer Month"  and I believe that becoming more involved in your own health care is essential. My sister-in-law was finally diagnosed with Celiac Disease after doing some research and convincing her Dr. to test her for it. 

The American Institute for Preventive Medicine developed a Top 10 list of ways you can become more involved in your own health care.

One way you can become a wise consumer in the grocery store is learning how to decipher your packaged and boxed foods.  Here are three simple tips to get you started.

1.) Ignore the words on the front and back of the box. Catch phrases like "antioxidants" "more fiber" "natural" are simply a sales pitch.
2.) Read the ingredient list.  You should be able to recognize the words you are reading.  Better yet, if it's a grain-based food (as many packaged items are) the 1st ingredient ought to be "whole grain..." 
3.) Check out the number of servings in a package.  It's often more than one.

I recently met with a client who wanted some nutrition counseling for PCOS (Polycystic Ovarian Syndrome). She had already made great strides with her diet and was seeing me for "fine-tuning." At our first session she brought in a food label of a Kashi bar she likes to eat.  She thought it seemed like a healthy way to take care of her sweet tooth and wanted my opinion.  So, we dissected the food label together (too see the nutrition facts, click on this link then click on the button that says nutrition facts).

Together we learned that the 2nd, 3rd, and 4th ingredients are all sugar!  By the looks of the wrapper, you'd think she was making a healthy snack choice.  Besides, Kashi has a reputation for selling pretty healthy foods.  But in reality, all of those highly processed sugars would actually do more harm to her PCOS than simply having a small serving of dark chocolate after dinner (which what she really wanted!).

So don't be fooled by your packaging.  It's the ingredients that count.  I have a simple handout called "Decoding the Ingredient List." If you'd like a copy, send me an email to marci@marciRD.com.
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