High-Protein Crepes? Yes, Please!

We recently went on a trip and returned home to an almost-empty refrigerator. Half of what was there did not even resemble it's original form. I didn't have time to get to the store and needed to scrape a dinner together. I had eggs, milk, and flour and decided to make crepes.

We lOvE breakfast for dinner!!

I didn't have any turkey sausage or other protein option for the side, so I decided to add a scoop of whey protein powder to the batter. Whey protein is a milk-based protein and easily mixes into water, milk, or juice. My experiments in the kitchen don't always work out, but this one did. De-lish!

The vanilla protein powder added a little extra flavor and didn't affect the texture of the crepes at all. I may start adding it to other recipes (besides smoothies, which are fantastic). It's a great way to add low-fat protein to your diet, which will help as you build muscles and helps you to feel full longer.

I used the Better Homes and Gardens crepe recipe and added a little extra milk (about 1/2 cup) to make up for the added powder. And the best thing about it all?? My children loved it.

Good-bye Winter Weight!

Well, we've had our week-long winter here in Houston and spring is on its way. I started looking at swimsuits on-line and the panic set in. Yes, I need to lose weight. Being a dietitian, I do know how to eat properly and I understand the importance of exercise. But, as a working mom, I'm also blasted tired and turn to convenience foods when I'm too busy to cook. Plus, winter clothing is so forgiving!

Here are a few changes I'll be making the next few weeks to get myself prepared for a more strenuous diet and exercise regime. (I have to ease into changes or I get burn-out. I hate "diets.")

1. Eat 5 or more servings of fruits or vegetables each day. Fruits and vegetables will give me fiber, bundles of vitamins and minerals, and fill me up on fewer calories.

2. Start walking and dust off my exercise bike. I think I want to run a 5k in May, but I need to get my body into a workout routine before I punish my knees with running!

3. Start using my gradual tanning lotion. This has nothing to do with nutrition, but I am so pale I can't even call the color white! And, who has time to lay out or pay for an expensive spray tan? I do not!

Yes, that's where I'm going to start. As your neighborhood nutritionist, I recommend starting a new diet or exercise routine gradually, so that you do not get frustrated...or too hungry to keep at it.

Three cheers for Spring!!

Strawberry Fields

We had family in town recently and had a great time.  One of the fun things we did together was go to a local farmer's market and pick strawberries in their fields.  We ended up bringing 6 pounds of strawberries home with us!  Once we started picking the beautiful red fruit, it was almost impossible to stop.  I couldn't believe how well my 1 1/2 year old did.  I still see her as my baby, but I guess she really is a toddler now.

We enjoyed fresh strawberries, smoothies, yogurt mixed with bananas and strawberries, strawberry-topped ice cream and strawberry bread over the next several days.  My infant nephew even sucked on the fruit through a mesh baby feeder.

Strawberries are an excellent source of several nutrients, such as vitamin C.  Vitamin C is one of the antioxidant nutrients, along with vitamin E, selenium and vitamin A.  An antioxidant does what the name says...it neutralizes oxidized molecules.  The American Dietetic Association explains antioxidants with the following (hey, they word it beautifully--visit www.eatright.org for more):

Antioxidants are dietary substances including some nutrients such as beta carotene, vitamins C and E and selenium, that can prevent damage to your body cells or repair damage that has been done.

Antioxidants work by significantly slowing or preventing the oxidative — or damage from oxygen — process caused by substances called free radicals that can lead to cell dysfunction and the onset of problems like heart disease and diabetes. Antioxidants may also improve immune function and perhaps lower your risk for infection and cancer.

In your body, the antioxidant process is similar to stopping an apple from browning. Once you cut an apple, it begins to brown, but if you dip it in orange juice, which contains vitamin C, it stays white.

Vitamin C, as you find in citrus fruits and strawberries does improve the immune system.  This connection with our immune systems is the reason many believe that vitamin C will help cure the common cold.  While, technically, it is not an actual cure, having enough vitamin C in our diet and in our body stores does improve our immune systems ability to fight illness.  So, grab your fresh strawberry smoothie and bottoms up!

Picky, Picky!

In my pediatric nutrition practice, the most frequently asked question I hear is, "How can I get my child to eat different or new foods?"  Picky children can be quite a challenge and moms often become worried that their little one is not receiving the right balance of nutrients to keep her healthy.  I, myself, have one child who is not really picky, but is not always comfortable with new foods or change.  My other one is PICKY!!

 

We do need a variety of foods from the different food groups in order to receive optimum, balanced nutrition.  Each food group (grains, meats, fruits, vegetables, and yes, even fats/sugars) provides a collection of nutrients that play distinct roles in our body's functioning and metabolism.  This is why Dietitians, like myself, stress the importance of a "balanced" diet. It is the same reason that I am not a big fan of popular diets that heavily restrict specific food groups.

So, how do we incorporate this knowledge into our family's daily life?  What do we do with picky eaters?  Here are just a few tips I give inquiring parents (and try my best to follow at home with my own cuties):

Develop meal-time rules.  Once your toddler is old enough (two-ish) you can become a little more strict at meal-times.  Choose 2 or 3 rules and be consistent with them.  For example, one rule can be that everybody should have at least one bite of each food item. Another is each child must take as many bites as they are old (4 bites for a 4-year-old.) Choose realistic rules that your child can actually keep.  Add mealtime progress to your child's chore chart.

Pick your battles.  Consistency is important.  But, daily battles at the table are exhausting and often lead to a surrender, usually on mom's part.  "Okay, fine...eat hot dogs every night!"  Instead of wearing yourself out and giving up, limit the introduction of new or unpopular foods.  Provide comfortable, well-accepted meals for your picky child about 75% of the time.  Choose either certain days of the week or certain meal times (week-day lunch, etc.) for the other 25%.  

Be a good example!  Yes, you too must eat your vegetables and be willing to try new foods. Your significant other should cooperate.  My husband will never make our children eat spinach, so I'm on my own.  But, luckily, he will eat just about any other vegetable I put in front of him.  In fact, I credit him with my son's first bites of cantaloupe and broccoli.

Let them help.  Your children will get more excited about meals if they have helped the preparation in some way.  Of course, this must be kept age-appropriate and sanity- appropriate for mom and clean-up later.  Some toddlers make great stirrers and love to dump ingredients into a bowl, even with your hand over theirs.

I send my best to all moms out there who are endlessly trying to get their kiddos to eat better and try new, healthy things.  I commend you!  I admit to occasional surrenders.  I have made a casserole, but my little one ended up eating just a tortilla for dinner.  All right, all right, I confess.  That's why I'm a big fan of my own 75% rule.  Hang in there!!

Ode to Frozen Vegetables

Dear Frozen Vegetables,

Thank you for being here in my freezer.  I love the way you patiently wait to be consumed. Thank you for staying so fresh and delicious, even after several months of frozen monotony.  I thought you would be happy to know how much my family loves you.  My 4-year-old will even eat you frozen, straight from the freezer!  You are so thoughtful about being picked and harvested at the perfect level of ripeness so that your goodness is preserved.  You don't lose nutrients during processing and canning.  You usually don't have any added salt.  You keep all your nutrients during transport and sitting in the store, and most importantly, you don't rot in my fridge when I haven't had time to cook you.  

Most of all, thank you for being you.  You make my casseroles pretty, add balanced nutrition to my family's diet, and I can buy you in bulk when you are on sale because you last so long.

Love,

Amber

Frozen Vegetable Facts:

• They are picked at the peak of ripeness.
• Unlike canning*, these vegetables do not have added sodium.
• They are just as nutritious as fresh vegetables (and sometimes more so depending on harvest location, transit time, and shelf-life of fresh veges.)
• You can do just about anything with them in recipes!!  They can even be added to smoothies (in small amounts to blend with the other flavors) and your kids will never know.
• Kids often LOVE frozen fruits and vegetables, such as frozen peas, corn, blueberries, etc. (my son will often ask to eat a bowl of frozen peas for a snack!)
• They don't rot in your fridge when you haven't found the time to prepare them.  This is my biggest problem with fresh vegetables...my good intentions often become a moldy mess in the produce drawer.

So, as your neighborhood nutritionist, I recommend frozen vegetables of all types.  Throw them in soups, stews, and casseroles.  Stir-fry them, microwave them, blend them, eat them frozen. Enjoy!

*Note: Canned vegetables are useful, important non-perishable items to keep in our pantry.  Look for "reduced sodium" or "no salt added."  Fresh vegetables are also ideal items to have in our diet.  Try local farmers markets to get a variety of vegetables that have been harvested recently.

Welcome!

Welcome to my new blog.  I've been thinking about doing this for a long time and am finally starting!  I completed my training and coursework to become a Registered Dietitian several years ago. Since then, I have had various jobs and have spoken to hundreds and hundreds of people and families about making healthy, nutritious choices.  In 2005, I became a mom and my home became my main workplace.  

Now, I have two darling children (boy and girl), work part-time outside the home, and am still learning new information and "tricks" when it comes to good nutrition.  I am a mom/wife first and a Dietitian later, but my training sure has come in handy over the last few years as I've struggled with attempted breastfeeding (there's a future blog post!), getting kids to eat vegetables and trying to be a good example at mealtimes.  And I need not forget how my body completely changed since having kids!  My husband and I are ever-trying to make healthy choices while leading incredibly busy lives.  We have aging parents and grandparents with various health issues.  We want to feel better and have more energy.  Sound familiar?  

Feel free to leave comments, send me questions, and tell your friends about this new adventure of mine.  I'd love to be useful to you and appreciate feedback.  Oh, and I'll be learning how to make the blog pretty as I go, so stay tuned and don't give up on me!  

Thanks!

Amber

Your Neighborhood Nutritionist