Archive for the ‘Uncategorized’ Category

Practice the Art of Happiness

Posted on: January 20th, 2012 by Emma Fogt No Comments

Practicing The Art of Happiness

Coming from the excitement of the holiday season to everyday routines has it’s ups and downs. On this freezing winter day, I realize I have stepped away from the manic high of the winter parties and celebrations and feel a sense of the mundane … even dare I say, a void. Are these empty feelings more magnified because the December and New Year season is always so hyped up?

In our culture today, inundated by media all around us, we are expected to be and feel ecstatic all the time. Wow! Try this! Be that! Experience this! It’s all so exciting!
It seems that there is no middle road- the quiet and calm feeling post holidays may even feel unnerving. Ironically, the dead of winter is a perfect time to embrace calm and quiet and to seek happiness.

What does real happiness feel like if it does not have the wow factor? Happiness is when you are relaxed, fully engaged and truly enjoying the experience- happiness is like a garden, it grows over time- and if taken care of becomes a well practiced mindful state.

This winter I am opting to do more art- to really create times when I am focused and immersed in what I am doing. Being in the here and now. What are you doing to practice happiness this winter season?

Cranberries- a Powerhouse of Nutrition for Women

Posted on: November 16th, 2011 by Emma Fogt No Comments

Cranberry Marketing Committee Logo

The Cranberry Marketing Committee

http://www.uscranberries.com/health/antioxidants.html

As a child, I spent my summers and week ends on the edge of Cape Cod in Cranberry Country. Seeing cranberries in stores today reminds me of those crisp fall days when the bright blue skies contrasted brilliantly against the square crimson red carpets of floating cranberries.

Cranberries known as Vaccinium Macrocarpon are a versatile power berry native to North America and are especially powerful for women. Only 2 percent of cranberries are placed in polybags for sale the rest are used to make juice and powder.

Dr. Amy Howe an expert in cranberry and blueberry research, spoke recently for the Cranberry Marketing Institute. Her message included the fact that
cranberries are in the category of functional foods due to their health promoting properties. Not only are cranberries important for urinary tract health but also for cardiovascular health-in one study seen to increase good cholesterol (HDL) by up to 8%. Cranberries also have anti-inflammatory benefits.

Dr. Howe explained that cranberries help protect against urinary tract infections as they act at the “bacteriostatic” level not allowing e-coli bacteria to stick to the walls of the bladder and ureter (the tube that takes urine from the kidneys to the bladder). Cranberries even help with gut health acting as a probiotic and have been shown to reverse periodontal disease in studies.

So enjoy your cranberry sauce this Thanksgiving and make sure to drink 8-10 ounces of cranberry juice daily to capture the health benefits. Here is the cranberry sauce recipe straight from my childhood- a tradition I share with my family today in Pennsylvania especially as it reminds me of home.

INGREDIENTS:
2 (3 inch) cinnamon sticks
4 whole cloves
4 cups fresh cranberries
1/2 cup orange juice
2 Gala apples, peeled, cored and diced
2 Bosc pears, peeled, cored and diced
1/2 cup white sugar
1/2 cup brown sugar
DIRECTIONS:
1. Place the cinnamon sticks and cloves onto the center of a 8 inch square piece of cheesecloth. Gather together the edges of the cheesecloth, and tie with kitchen twine to secure. Place the sachet into a large saucepan along with the cranberries and orange juice. Bring to a boil over high heat, and cook about 10 minutes.
2. Stir in the white sugar, and brown sugar. Return to a boil, then reduce heat to medium-low, and simmer about 25 minutes, then add the apples and pears- I like to add these last as I like them crunchy. Remove and discard the spice sachet. Scrape the sauce into a bowl, cover, and refrigerate overnight. Serve cold.

Summer Pesto

Posted on: August 31st, 2011 by Emma Fogt No Comments

Thank you Grace Dickinson for a fabulous summer of recipes and nutrition blogs. Good luck in your last year at Temple University!

written by Grace Dickinson
When I think of basil, pesto almost immediately comes to mind. The clean fragrance of the leaves elicits that same smell pesto has, fresh from the food processor. It’s a classic summer recipe in my household, utilizing garden basil at its prime.

Unlike tomato sauce, which has its place too, pesto requires no other cooking except for the pasta you may want to pair with it. Rather, all you need to do is throw a bunch of basil with a few other ingredients, such as garlic, and voila, you have flavorful sauce in no time.

Pesto freezes well too, so before the frost hits your basil crop, be sure to make a few extra batches. Then you can easily reap the benefits of summer long into those cold winter months.

When ready to use, mix the pesto with whole wheat pasta. Because of the raw ingredients, pesto is rather pungent, so it works well with whole-wheat, overpowering any detectable “wheaty” taste. That way you can chow down on fiber-filled whole grains in addition to that healthful green sauce you’ve whipped up.

Pesto’s also a great addition to rice, sandwiches, crackers, etc., so don’t be afraid to use it up while you have it!

Basil Pesto with Linguinie

For the pesto:

-2 medium cloves garlic
-1 heaping, packed cup of basil
-1/3 cup plus 2 tbsp. pine nuts
-1/2 cup parmesan*
-1 tsp. salt
-1/3 cup extra virgin olive oil
-2 Tbsp. reserved pasta water, optional

*If you are lactose intolerant or vegan, the parmesan may be substituted with nutritional yeast.

Remaining ingredients:
-1/3 cup sun-dried tomatoes packed in oil (omit if freezing)
-1 lb whole wheat linguine
-Basil and sliced tomatoes for garnish, optional

Cook pasta according to directions, reserving 2 tbsp. of pasta water before draining.
Meanwhile, pulse garlic in a food processor. Add in basil, nutritional yeast, 1/3 cup pine nuts, and salt. Begin to puree ingredients, slowly drizzling olive oil into the mixture through the top of the food processor. Add the 2 tbsp. of reserved pasta water and puree until smooth.

Heat a skillet over medium high heat. Add 2 tbsp. pine nuts, and toast until pine nuts begin to brown. Remove from heat.

Return drained, cooked pasta to the pan and stir in pesto mixture. Place in serving bowl. Sprinkle sun-dried tomatoes and toasted pine nuts on top. Garnish with fresh basil and tomatoes, if desired.

New Study Shows 5 foods combat weight gain over time

Posted on: August 3rd, 2011 by Emma Fogt 1 Comment

by Grace Dickinson and Emma Fogt

A 20 year study recently published in the New England Journal of Medicine looked at weight gain over time in 120,877 women. Certain foods were associated with avoiding weight gain over time -those being vegetables, whole grains, fruit , nuts and yogurt (NEngJMed 2011;364:2392-404).

The best way to start off the day? How about kicking off the morning with the protein from the yogurt, plus all the vitamins and nutrients from the fruit, combine with fiber-filled granola to create a complete breakfast that is sure to satisfy your taste buds. And when you whip up your own granola, like in the recipe below, you can ensure your day isn’t off to a sugar-laden start.Layer with fresh summer berries for an added fruit serving and natural sweetness.

Make the granola ahead of time so you can whip this breakfast up in a flash, leaving plenty of time for you to get started on any other patriotic dishes/activities you might have in mind.

Homemade Granola
(Makes about 7 cups)

Dry:
-3 cups oats
-1 1/3 cup wheat germ
-2/3 cup almonds, roughly chopped
-1/2 cup walnuts, roughly chopped
-1/2 cup raw pumpkin seeds
-1/4 cup raw sunflower seeds
-3/4 tsp. cinnamon
-1/8 tsp. nutmeg
-1/4 tsp. salt
-1/2 cup raisins
Liquid:
-1/3 cup safflower oil or coconut oil*, plus more for greasing
-1/2 cup maple syrup
Preheat oven 300F. In a large bowl, combine dry ingredients together, excluding the raisins. Stir in liquid ingredients, and mix until thoroughly incorporated.
Grease an extra large baking sheet. Spread oats mixture in thin layer across baking sheet. Bake 40-50 minutes, stirring every ten minutes.
Remove from oven. Stir in raisins. Let sit until cool. Store in a tightly covered jar.

Homemade Granola
(Makes about 7 cups)

Dry:
-3 cups oats
-1 1/3 cup wheat germ
-2/3 cup almonds, roughly chopped
-1/2 cup walnuts, roughly chopped
-1/2 cup raw pumpkin seeds
-1/4 cup raw sunflower seeds
-3/4 tsp. cinnamon
-1/8 tsp. nutmeg
-1/4 tsp. salt
-1/2 cup raisins

Liquid:
-1/3 cup safflower oil or coconut oil, plus more for greasing
-1/2 cup maple syrup

Preheat oven 300F. In a large bowl, combine dry ingredients together, excluding the raisins. Stir in liquid ingredients, and mix until thoroughly incorporated.

Grease an extra large baking sheet. Spread oats mixture in thin layer across baking sheet. Bake 40-50 minutes, stirring every ten minutes.

Remove from oven. Stir in raisins. Let sit until cool. Store in a tightly covered jar.

Diet Soda Linked to Weight Gain

Posted on: July 14th, 2011 by Emma Fogt 1 Comment

Aisles of Diet Soda

Aisles of Diet Soda


By Grace Dickinson, Temple University

Pepsi or Pepsi One? Coca-Cola or Coca-Cola zero? Dr. Pepper or Diet Dr. Pepper? If you tend to reach for the latter option hoping to save a few calories, you might want to rethink your choice. A new study recently presented at the American Diabetes Association meeting by the school of Medicine at the University of Texas Health Science Center San Antonio suggests that diet soda might promote weight gain. The study showed a correlation between larger waistlines and diet soda.

Researchers found a 70 percent greater increase of weight circumference in diet drinkers compared to non-soda drinkers. The more soda the study volunteers drank, the higher the percentage appeared to climb. Those who gulped down diet soda most frequently, meaning two or more cans a day, showed a waist circumference increase of 500 percent greater than the non-soda drinkers.

However, as Richard Mattes, a nutrition scientist at Purdue University, tells the L.A. Times, “heavy people simply might choose to consume diet drinks more.” While the study points out a link between diet soda and weight gain, definitive questions as to whether artificial sweeteners are the culprit still remain unanswered. Mattes believes that diet drinkers might simply compensate for the calories they think they are saving by eating more at other times in the day.

However, another recently published study has linked aspartame, a common artificial sweetener in diet drinks, to increased blood sugar levels in mice predisposed to diabetes. Researchers fed diabetes-prone mice a diet that included asparatame for a period of three months. Those mice that were fed aspartame showed higher blood glucose levels than mice whose diet didn’t include the aspartame.

Whether it’s regular or diet, it’s probably best to avoid soda all together, or at least keep consumption to limited levels. Instead, for a refreshing summer drink, reach for unsweetened iced tea (see recipe a few posts back) or seltzer mixed with 100% fruit juice.

COOL DRINKS for a HOT SUMMER’S DAY

Posted on: June 15th, 2011 by Emma Fogt No Comments

-By Grace Dickinson, Temple University

Mint Tea

Refreshing Mint Tea

June is National Iced Tea Month, and for good reason too. While we’ve already experienced a handful of hot 90-degree days here on the east coast, you can be sure there’s more to come as the current month proceeds.

There’s nothing more refreshing on one of those scorchers than a tall glass of iced tea. However, rather than reaching for one of those sugar-laden store bought teas to cool yourself down and celebrate National Iced Tea month, why not make a superior version of your own.

The following recipe utilizes just two ingredients: Mint and water. The results are surprisingly delicious and incredibly refreshing. No sweetener is needed, but if you’re accustomed to a little sugar in your tea, feel free to add in some honey.

The tea is naturally caffeine free, so it’s suitable for the whole family. However, you may steep the leaves in green tea for a bit of a zing, if desired, but the strong minty flavor can certainly stand on its own, just don’t skimp on the mint.

Simply Mint Tea

-40-50 12-inch mint sprigs, about 2 cups of leaves, tightly packed

-Water, 7 cups


Strip mint leaves off stems. Wash leaves. In a 2 quart kettle, add 6 cups of water.

Place kettle on high heat and bring water to boil. Turn off heat and add mint leaves, using a spoon to submerge leaves. (Add honey to taste, if using.)

Place lid back on kettle, and let steep at least 30 minutes, or up to 2 hours.
Pour tea through a strainer into a pitcher. Serve in a glass over ice. Relax and enjoy.

SIX TIPS T0 RE-ORGANIZE YOUR PANTRY:

Posted on: June 13th, 2011 by Emma Fogt No Comments

Pantry Makeover

Pantry Makeover


Spring is here and it’s time to clear out those winter pantry cobwebs. Your pantry is a place where dried goods and essential liquids are stored. Cleaning out the pantry takes time and energy and some organizational skills.

1. First clean out your pantry until it is empty. You can place all foods and storage containers on the kitchen table or counters.

2. Clean and sanitize your empty pantry.

3. With all the items out of your pantry. Sort them into like categories. For example some like groups can be:
Baking products: coconut, chocolate morsels, dried fruit, nuts and seeds, baking powders and flavorings
Flour and Sugar
Canned goods: fruit , soups and vegetables
Condiments: vinegars, unopened dressings, olive oils, oils, unopened mustards, vinegars
Beverages: Teas, coffee, beverages
Dry Goods: dry good boxes such as crackers, cereals, potato flakes, pancake mixes and rice mixes
Grains: Looses Rice and whole grains such as barley ,couscous and dried beans
Canned and Jarred Goods: Beans and savory tins and jars such as olives , roasted pepper and artichokes

4. Containerize any loose products such as flours, pasta, rice, sugar & dried goods.

5. Label shelves and bins for even more organization.

6. Keep your pantry up to date by using the open and older foods first- place these foods at the front of the shelves. Review and organize your pantry regularly to keep your foods fresh.

The Food Guide Pyramid Rounds Out

Posted on: May 31st, 2011 by Emma Fogt No Comments

Dietitian's often draw a plate for their clients

Drawing the Plate

This week is an exciting week for the Registered Dietitian: The Obama administration is unveiling the latest food guide logo. Gone will be that multicolored triangle with the person walking up it’s side via steps. That triangle which has been plastered on posters and food boxes for the last 5 years. That infamous and yes complicated “Food Guide System” will be replaced by a…circle. A simple plate.

I thought, finally the government is taking the advice of what dietitians have been saying not to mention teaching for years. I know I have personally drawn hundreds (literally hundreds) of plates on paper for my patients. Drawing a line halfway through the circle and mentioning- “You know how about having half your plate be fruit and veggies” and then drawing another line through the one half of that plate “…and ¼ of your plate should be whole grains and another ¼ protein.”

The new logo also promises another small circle to sit near the plate to represent dairy. The new Food Guide logo will support the 2010 USDA Dietary Guidelines which came out in January.

I can’t wait to see this new logo on Thursday and I am also curious to see that now our advice is main stream – how we can help families and kids practice it.

Brown Bread with Radishes

Posted on: May 26th, 2011 by Emma Fogt No Comments

written by Grace Dickinson- Temple University

Easy to make Brown Bread

A few posts back when speaking about spring veggies, we mentioned the idea of layering thinly sliced radishes atop brown bread. Here, you’ll find an easy recipe to create this idea entirely from scratch.

Brown bread falls under the category of no-yeast, quick-breads, making it one of the few loaves that can be on your plate in less than two hours. Just ten quick kneading actions, and that’s all it takes to bring this loaf together. There are absolutely no hours spent waiting for the dough to rise required.

Plus, this particular loaf is filled primarily with a combination of whole wheat and rye flour, both of which are packed with fiber and nutrients.

Top it off with crisp, potassium-filled radishes for a light and refreshing, spring-inspired snack. The colorfully crafted presentation makes for the perfect picnic/party item too!

Brown Bread
(Makes one loaf)

-2 1/2 cups whole-wheat flour
-1 cup white flour

-1/2 cup rye flour

-1 tsp. baking soda

-1/2 tsp. nutmeg

-1/2 tsp. salt

-Zest of 2 lemons

-2 cups of buttermilk

Preheat oven 350F. Combine dry ingredients. Make a well in the center. Add the buttermilk and lemon zest. Mix just until dough is combined.

Turn dough out onto a lightly floured surface. Knead 10 times.

Grease an 8 x 4 inch. loaf pan. Place dough in pan, and bake 40-45 minutes, or until skewer inserted in center comes out entirely clean. Cool on wire wrack.

Top with thinly butter/extra virgin olive oil and thinly sliced radishes. Sprinkle with coarse ground salt and pepp

Food Safety for Memorial Day Picnics

Posted on: May 26th, 2011 by Emma Fogt No Comments

written by Grace Dickinson- Temple University

Memorial Day weekend is coming up, and undoubtedly the number one way to spend this day of observance is by chowing down on some food with family and/or friends. Outdoor picnics have always been the tradition in my family filled with food, friends, and fun. Memorial Day has is always our excuse to dust off the grill and get it going for the warm weathered seasons.

While these kinds of picnic events are certainly fun, they also leave room for food safety issues to arise. It appears I’m not the only one who loves the warm weather. Foodborne bacteria love it too, which can lead to dreaded foodborne illnesses that no one would want to endure.

To protect your friends, family, and your own self, follow these tips outlined by the U.S. FDA for safely handling food and keeping unwanted bacteria away.

* Keep cold food cold. This means use a cooler and fill it with ice/ice packs. Cold food should be stored at no more than 40°F to prevent bacterial growth. Consider packing foods while still frozen, particularly meat/seafood items that are especially prone to bacteria growth.
* Keep coolers closed. While this can be tricky, try to limit the number of times the cooler is opened. This helps to keep the contents cold longer, so when you go to grab a snack, grab a drink too.
* Marinate safely. When grilling, make sure to keep foods that are being marinated in the refrigerator during the actual marinating time. If you plan to use some of the marinade as a sauce on the cooked food, reserve a portion separately before adding the raw meat, poultry, or seafood. Never reuse marinade!
– Cook food thoroughly. Use a food thermometer to ensure food is cooked thoroughly. Once cooked, keep the hot food hot until served. Simply move it away from the coals but keep it on the grill rack to prevent bacteria from building.
* Maintain proper temperature of food. This means, make sure hot food stays hot and cold food stays cold. Never let food fall into the “Danger Zone,” which lies between 40° F to 140° F, for more than 2 hours, or 1 hour if it’s a scorcher and temps. are above 90° F.
-Sitting out longer than two hours? Toss it. If temps. are above 90° F, toss food sitting out longer than an hour. This applies to both hot items and perishable cold foods.
-To help avoid this, keep hot foods in insulated containers and rest cold foods atop of ice.
* As always, remember the basics. Don’t cross-contaminate foods, paying particular attention to keeping raw meats separate from other food items. Wash your hands. Wash your fruits and veggies. Wash your utensils and don’t reuse ones that have been handling raw meat. And don’t forget to keep that smiling face smiling!