Butternut Squash Sauce...B12 & Weight Loss...Dental Health and Halloween...National Peanut Board

Happy Hump Day! I can't decide what I want to blog about today, so I am blogging about 4 completely unrelated things: Butternut Squash Sauce, B12 and weight loss, the best Halloween candy to consume to preserve your dental health, and blog post recognition from the National Peanut Board. And of course, my diabetic diet from yesterday (2 days to go!). So, here we go...

Last night I decided to make a modified version of a Butternut Squash Sauce recipe I ran across while perusing the Weight Watchers recipe board.

First I peeled and seeded one large butternut squash. I cubed the squash and simmered it for about 30 minutes in 1 1/2 cups low-sodium chicken stock with 6 cloves of crushed garlic, fresh ground pepper, and 1/4 cup white balsamic vinegar. I added about 2/3 cup fresh chopped basil leaves about 20 minutes into the cooking process.

 

While my squash was simmering, I enjoyed a DELICIOUS (best beer ever??) Southampton Pumpkin Ale. YUMMMYYY!!!

 

Once my squash was nice and tender, I blended it into a thick paste.

I added the Butternut Squash Sauce to some whole wheat tube noodles. I topped the dish off with goat cheese crumbles and pine nuts (not pictured).

Question: Does this sound or look appetizing to you? My dear, dear husband ate this creation, Lord love him. The taste and flavors were WONDERFUL, but the consistency was that of baby food. What should I do differently next time?

In other news...B12 injections and weight loss. I feel the need to address this because I see SO many patients who hear that B12 injections will induce weight loss. This is COMPLETELY FALSE. Here's what Mayo Clinic has to say about B12 and weight loss...

Question: Vitamin B-12 injections for weight loss: Do they work?

Answer from Katherine Zeratsky, R.D., L.D.

There's no evidence that vitamin B-12 in any form — including vitamin B-12 injections — enhances weight loss. One study published in 2005 suggested that people who took a number of different supplements, including vitamin B-12, gained weight more slowly over a 10-year period than did those who took no supplements. However, many factors must be considered when interpreting the study results, including the fact that people who take dietary supplements tend to be more health conscious — which may contribute to better weight management. 

If you're hoping to lose weight, resist the lure of quick and easy solutions. What counts is a healthy lifestyle. Enjoy healthier foods and include physical activity in your daily routine.

Verdict from this RD: "If it sounds too good to be true, chances are it is!"

And...dental health for Halloween candy?

As an avid Julie Deardorff reader, I was happy to see this article in the Chicago Tribune today featuring the best and worst candy for your TEETH! New research is showing that the first line of defense in preventing cavities is xylitol-containing candies and gums. So, the low down on candy....

BAD ENOUGH
(Examples: Pixy Stix, Sweet Tarts)
Trick: Yes, Pixy Stix are a sack of sugar. But if poured directly on the tongue, it won’t touch teeth, leaving nothing for cavity-causing bacteria to feed on. Powdery candy also dissolves quickly, before bacteria can cause damage.

Why this scares dentists: There is no such thing as “best” candy for teeth.

BAD BAD
(Examples: Hershey’s Kisses, M&M’s)
Trick: Chocolate, which won’t stick to teeth for long periods of time, contains calcium, which could help protect tooth enamel. Research shows dark chocolate with at least 65 percent cocoa content is a potent antioxidant. Still, moderation and timing are important. “It’s better to eat four chocolates at one time rather than having one chocolate every three to four hours,” said Dr. Girish Herekar, a dental expert for justanswer.com.

Why this scares dentists: At room temperature, chocolate clings to tooth enamel. When it melts, it sinks into the crevices of teeth. Try freezing it to make it better for your teeth.

AHHH! BAD BAD BAD BAD BAD!
(Examples: Snickers, Almond Joy, Twix)
Trick: Caramel, nougat and other fillings add sugar, which may erase chocolate’s benefits.

Why this scares dentists:  Candy with fruit or nuts is “sticky and can get caught in the pits and grooves of teeth, causing decay,” said Dr. Julie Barna, a spokeswoman for the Academy of General Dentistry.

DON'T DO IT!!!!!!!!!!!!!!
(Examples: jelly beans, candy corn, Dots, Tootsie Roll, Skittles)
Trick: It takes longer to eat, so you may eat less. But the higher the melting temperature something has, the worse it is for teeth.

Why this scares dentists: “If a 5-year-old ate an orange jelly bean and didn’t brush, I could look three hours later and still see orange in the grooves of his teeth,” Weinstein said. “Sticky, chewy candies linger there for hours and can create a higher acid content, which allows the bacteria to feast.”

 Question: What's YOUR favorite Halloween candy? I'm a Twix and Butterfinger fan. Almond Joy, too. Oops! Ironic - I scheduled my dentist appointment TODAY.

And lastly, I received an AWESOME email from the National Peanut Board today! The email read:

Dear Nicole,

I want to thank you for posting the Q&A on peanut butter. It’s always great to hear a dietitian’s point of view on the healthful benefits of peanuts and peanut butter. The charts you provided were also wonderful. I will keep them on hand for future reference. I enjoyed your post so much I posted the link on my company’s, the National Peanut Board, Facebook fan page. You can check it out here: http://www.facebook.com/pages/National-Peanut-Board/63476447613#/pages/National-Peanut-Board/63476447613

I would like to send you some nutritional information on peanuts and peanut butter and some peanut flour. Peanut flour is an emerging product from the peanut industry and is different from peanuts and peanut butter. In order to make the flour, fat must be removed during the process, making it a lower fat product that still contains all the protein and nutrients peanuts have. It can be used in many cooking applications from baking to soups, sauces, desserts and beverages. If you would like to try some please send me your address and I will ship it out to you.

Thank you again for the post!

All the best,

Lindsay Spencer  

Lindsay Spencer

Communications Coordinator | National Peanut Board

Tel | (678) 424-5753

Fax | (678) 424-5751

Facebook | Twitter | YouTube | Flickr | Blog | nationalpeanutboard.org

­­­­_______________________________________________

I, of course, happily responded with my address. What a cool email to receive, huh? I've also asked Jenny of PB & Jenny to write a guest post on peanut butter. We'll see what she comes up with for us! Check out her blog, it's fun!

As for my diabetic diet yesterday, it went something like this...

Breakfast:

1 serving mini shredded wheat (3 carbs)

1 cup skim milk (1 carb) 

     Total: 4 carbs

Lunch:

2 cups chicken noodle soup (1 carb)

6 ounces fat-free Greek yogurt (1 1/2 carbs)

1 small apple (1 carb)

     Total: 3 1/2 carbs

Dinner (it was totally a random meal...)

1 chicken enchilada with black beans, chicken, 2% shredded cheese, and enchilada sauce (2 carbs)

1/3 cup whole wheat pasta (1 carb)

3 Tbsp Butternut Squash Sauce (<1 carb)

     Total: 3.25 carbs

Snack: 

1 graham cracker (1 carb)

1 Tbsp peanut butter (0 carbs)

Side note: Today was taste test #6 or 7 at work -- Buffalo Chicken Lasagna and it was a HUGE hit! I had the most participants to date -- 15!!! :)

Long...post...sorry...!!!

Hold the acrylamide, pease!

Here's just one more reason America's vegetable of choice (in the form of chips or fries) needs a closer look.

In addition to the excessive fat and sodium content of potato chips and french fries, a chemical called arcylamide is also found -- a possible cancer-causing agent. Because acrylamide is found in carbohydrate foods which are cooked at high temperatures, acrylamide is also found in foods such as cereals, baby foods, breads, and crackers [1].

In lab animals, acrylamide is shown to cause tumors and neurological problems. Consumer's in the US are not seemingly phased by the recent discovery of the possible carcinogenic effects of acrylamide. Many

American's are yet to hear about acrylamide despite its presence in nearly 40% of foods. Federal governing bodies in the US, Canada, and Europe are stepping up efforts to reduce the levels of acrylamide in foods [1].

Acrylamide forms when sugars and asparagine (an amino acid) are heated together at temperatures more than 248 degrees Fahrenheit. This effect, which is partly a "Maillard reaction," enhances a food's color, texture, aroma, and flavor [1].

What to do about it? Continue eating a healthy, balanced diet that is low in fat, cholesterol, salt, and added sugar and rich in high-fiber grains, fruits, and vegetables, says the Food and Drug Administration. Joe Schwarcz points out that there is acrylamide in certain foods just like there are aflatoxins in peanuts, ethanol in wine, urethane in sherry, styrene in cinnamon, and hetreocyclic aromatic amines in beef bouillon [1].

It's also important to know that acrylamide levels vary greatly between identical products such as Krispy Kreme donuts and McDonald's french fries.

Just like anything and everything else, watch it. No food should be over-consumed in the diet -- balance is always the goal.

[1]. Deardorff, Julie. Acrylamide: Why french fries shouldn't be overheated. Chicago Tribune. September 18, 2009.

Boozercise!

Do you boozercise? I do! Just this weekend I pulled into the parking lot of the ice rink to find a beer trailer -- a trailer housing beer with exterior taps for one to help themselves. Gift from God? Obviously.

While I limited myself to half a Coors Light before hopping on the ice for 3 solid hours of hockey games, others fared much worse than myself. Seeing as the beer was available since 2pm...there was surely some serious consumption of my teammates prior to the 5:45pm game time. This takes me back to hockey in Chicago where locker room time with the girls included a case of beer and lots of giggles. Ah, the old days.

The Chicago Tribune recently looked into BRFSS information and found an interesting connection: those that drink more...exercise more. More surprisingly, the heavier drinkers were the most likely to workout...and to workout for longer. Though this seems oxymoronic (that's not a word, per se...but I like it all the same)...there's several plausible explanations such as exercise to negate drinking damage, thrill-seeking nature, and team sport partaking after events and games [1].

Now don't go picking up a booze habit in order to gain an exercise habit, as the effects of alcohol don't outweigh the benefits of exercise [1]. Sigh, sigh...I know, I know.

But boozercise -- a little "booz-" and lots more "-ercise" -- combined -- can't be all bad...right? Regardless, I'm a fan of boozercising and will likely keep up my regimen. Does dog-walking with wine in-hand count? Half kidding...

[1]. Deardorff, Julie. Study: Drinkers More Likely to Exercise. Chicago Tribune. August 31, 2009.

Breakfast done right!

While an overwhelming 90% of Americans think breakfast is the most important meal of the day, fewer than half consume breakfast on a regular basis, according to the Food Information Council. Breakfast is not only important…but unique...it sets the tone for the entire day – be it for the better or the worse [1].

There’s no “perfect” meal, as everyone has different nutritional needs. However, a good breakfast starts with a “moderate meal of mixed foods,” says Richard Mattes, a professor of food and nutrition at Purdue University [1]. What does THAT mean? Keep reading.

WORST: No breakfast at all. Not hungry in the morning? This makes sense. Your body slows down its metabolism throughout the night due to the prolonged fast. If you’re sleeping 8-9 hours like we all should, your body is going a long while without food, especially since we typically don’t eat LAST thing at night and FIRST thing in the morning. Those who skip breakfast are more likely to be over-weight and eat more calories and fat throughout the day says Susan Biali, a physician specializing in dietetics. If you’re one of those people that claims eating breakfast makes you hungrier throughout the day, you’re probably starting off your day with too much sugar. If it’s a choice between nothing or something bad (i.e. a donut)…go with the donut and limit it to one [1].

BAD: Coffee or tea only. Hydration and caffeine – not enough. You’ll likely end up over-consuming at lunch when you’re famished [1]. A simple piece of fruit in the mornings would go great with your hot liquids, don’t you think?

(Pretty) BAD: Coffee/tea + a donut = quick, easy, and yummy. The 90-minute boost will leave you crashing into sleep-mode before mid-morning has even hit. Same goes for sugary cereals and bagels. Such foods high in “simple sugars” cause your blood sugar to both rise and fall too quickly, leaving you needing more. Think juice is a great option? Wrong. Physician John LaPuma says, “Think of juices as desserts because ‘their sugar content hypes up your insulin level and craving for a real, gut-filling food'” [1].

BETTER: A bowl of low-sugar, high-fiber cereal with non-fat or low-far milk, banana, and whole wheat toast with jam and coffee. Look for cereals containing at least 3 grams of fiber and 10 grams of sugar or less per serving. Cheerios, Kashi GoLean, All Bran, or Fiber One are great options. If your cereal has a mascot, leave it on the shelf at the stores. Tony the Tiger provides you nothing GRRRRRRRRRRRRRRRREAT!

BEST: A hard-boiled egg and a bowl of slow-cooking oatmeal topped with berries, walnuts, raisins, flax seeds or sunflower seeds with coffee or tea. THIS meal is a nutritional powerhouse and easy to do as you can prepare the oatmeal and egg ahead of time and have on-hand. The high-fiber / high-protein make-up of the meal help regulate blood sugar, and are much more satisfying during a long morning of work. The flax seed and walnuts provide heart-healthy omega-3’s which are shown to reduce LDL-cholesterol (the bad kind), and also reduce inflammation and the risk of heart disease. You can also add a slice of whole-grain toast with peanut butter or avocado for added healthy fats [1].

And how about Sunday brunch? Timothy Harlan, a professor of medicine at Tulane University School of Medicine says that a weekend "binge" isn’t likely going to have huge negative effects. He goes on to explain, “Eating healthy is all about balance. Sure, you can eat perfectly 21 meals a week and be healthier, but at what price? Having a large, friendly meal works for all of us on a social level that transcends the perfect diet. It’s the same with eating out.” Splurging on a meal every now and then is nothing to lose sleep over. Besides, the very term “brunch” translates into just 2 meals being consumed. Even if your brunch choices aren’t the best, you have one less meal contributing calories to your daily totals [1]. Sure sounds like Mr. Timothy is an "80-20" advocate in his own way, don't you think? ; )

Side note: I feel WAY better about the Sunday brunch Mark and I had with our friend Lena last weekend. It was DELICIOUS…and it did include a salad, for the record!

[1]. Deardorff, Julie. How To Eat Breakfast. Chicago Tribune. August 2, 2009.

Chicago says, “Walk the Walk”

Nearly 3,000 readers have voted in the Chicago Tribune online poll asking, “With the nation’s obesity crisis worsening, some advocates say it’s increasingly critical for health care workers to “walk the walk” and serve as role models. Do you agree?” An overwhelming 75.1% of readers reported “yes”. And, I agree.

In the nutrition world, I expect to be judged by my patients based on my weight status. This makes sense to me, and it’s only fair. When I worked at Rush University Medical Center for a summer, I recall seeing the masses of doctors and nurses outside smoking. Let’s just say I didn’t think highly of their actions. Same goes for staff at my current job. While completing my dietetic internship, even a respiratory therapist in a nursing home missed a code blue because he was out on a cigarette break. Oh, the irony.

The article uses the non-health related example of finances. Financial advice may not be best sought by a CPA who had just filed bankruptcy. Duh. But for doctors and dietitians, for example, what’s the goal? Perfection?

The article opens in talking about Sharon Salomon, a Phoenix-based Registered Dietitian. She says that while she teaches clients how to eat right and lose weight, she would use the word “fat” to describe her own physique. Professional deal-breaker? Surely to some, and I can’t blame people for discrediting a professional unable to live-up to their own advice.

As for myself, I don’t claim to be the epitome of health or nutrition, but I do practice what I preach: moderating the bad and always working to increase the good. When I encourage patients to consume more fruits and vegetables, I affirm this by saying that we ALL need to eat more fruits and vegetables, as it’s difficult for ANYONE, myself included, to consume 5-9 of those babies a day! Being healthy is very difficult, and today’s day and age creates an environment in which temptations are impossible to always dodge.

I commit to being a role-model for patients, family, friends, and loved ones. While I’m not perfect, I do make a conscious effort each and every day to make it a healthier one.

[1]. Deardorff, Julie. Weighty Issue Rages in Surgeon General Debate. Chicago Tribune. July 28, 2009.