The Incredible Egg!

I have never  been convinced that avoid eggs is the way to a better, healthier heart.  The egg may contain some cholesterol, but it also has at least 13 essential vitamins and minerals including vitamins D and E. Take a moment to think about an egg.  What is it?  The purpose of the egg is to incubate a chick.  To do so, there has to be a lot of nutrition in that little egg to help the chick grow.

Similar to how what type of fat you consume affects your health and body composition, the same is true for how chickens are fed.  To get the maximum amount of nutritional benefit choose eggs that are "Omega 3" such as Eggland's Best.  The chickens are fed a better diet which, in turn, changes the fat and nutrient compisition of the egg. 

According to "Use em Don't Lose Em."

-  Adding eggs to a weight loss diet regimen may help lower blood cholesterol versus those who ate egg substitutes

-   Many of the egg's nutrient are found in the yolk

-  High quality protein helps people who are trying to lose weight feel fuller longer and stay energized

For recipes and tips to incorporate eggs into your weekly diet visit www.eggnutritioncenter.org

To Your Health: Here are tips to reach your health goals

By Tina Musselman December 24, 2012 4:08PM

Although the New Year is generally a time of celebration and new beginnings, it also is a time for resolutions.

When making New Year’s resolutions, many people take an inventory of the past year, their current health or financial shortcomings and set goals to move forward. Resolutions declare that we will do better.

Take a moment to reflect on your past resolutions. How many were achieved? Have you had the same resolutions year after year?

Make the decision to stop the resolution cycle in 2013. Set goals that you can attain. Here are five ways to reach your 2013 goals:

Reset expectations

When setting goals, be sure they are attainable and realistic.

“Setting an unrealistic goal of losing 20 pounds per month will only set you up for failure” said Kelly Devine Rickert, Franciscan St. James outpatient dietitian and an Illinois Dietetic Association Media spokeswoman. “Try to break up that goal into a more realistic one such as, I will lose one pound per week.”

Similarly, if you have not exercised in a while, don’t expect to be able to squeeze in an hour of exercise seven days a week at the gym.

Instead, Rickert suggests you start off with two days a week for 30 minutes, and add in two classes a week to attend.

Set intermediate goals

An entire year is a very long time to wait to see if you have succeeded. It is important to
recognize small successes instead of waiting for one large pay off.

For weight loss, try to break up your goal into five or 10 pound increments, or start by doing five or 10 minutes of aerobic activity rather than get overwhelmed by too large a goal.

Stop trying and start doing

According to “How You Feel is Up to You,” saying I’ll try is “buying an insurance policy against failure.”

Trying often means that you are afraid you can’t do whatever it is you are attempting. To help you understand, right now try to get out of your chair. Can you do it? Of course not, you either get up or you don’t. The same applies for change. Do it or don’t; just stop “trying.”

Get rid of the guilt

You cannot guilt yourself into success. The first step to getting rid of guilt is to have the right expectations. Understand that today is only today. If you don’t do exactly what you had hoped today, it does not mean you failed. You do not have to be perfect, only a little better tomorrow than you were today.

Become accountable

Left to our own accord, the majority of us will put things off, delay or even rationalize why other tasks in life are more important than achieving our goals.

Rickert suggests making an exercise date once or twice a week with a friend so you don’t fall into the trap of putting off your exercise. Knowing that you have to meet someone just might be that extra boost of motivation to make it happen.

Stop making resolutions and start reaching your goals in 2013.

At Franciscan St. James Health outpatient nutrition, we not only specialize in nutrition, but also personal training and counseling.

Information about group classes or individual counseling is at (708) 679-2717.

Tina Musselman, a registered dietitian and certified clinical nutritionist, is Franciscan St. James Health’s program coordinator for bariatric surgery and outpatient nutrition.

Franciscan St. James is a member of the Southland Health Alliance.

For link to Southtown Star article click here

Saving money at grocery store

Saving money at the supermarket doesn't mean giving up nutritious foods. Here are some tips to save you money while nourishing your family!http://sm.eatright.org/moneytips

A trip to the grocery store may cost you a bit more these days. With rising prices and falling budgets, it's more challenging than ever to bring home the fixings for balanced meals. Saving money at the supermarket doesn't mean giving up nutritious foods, however. Here are some tips to save you money while nourishing your family.
Get into a Frugal Frame of Mind

1. Be healthier to be wealthier. Consider the money you'll save down the road by eating well today and teaching your family to make good food choices. Good nutrition means fewer days missed from work and school and fewer medical bills now and in the future.
2. Expect to spend a little extra time buying groceries – at least at first. Making lists, checking store flyers and comparing unit prices on packages take time. Give it a few weeks, and you'll get faster.

At Home

3. Keep a running grocery list. Each trip to the supermarket will cost you extra time and gas money. By keeping a list, you won't have to run out for single items. Plus, fewer trips to the grocery store means fewer impulse buys.
4. Cook more meals at home. You get to control the ingredients, and you won't have the labor costs involved with restaurant meals.  Low-fat milk at breakfast or snack time provides the nutrients your child needs.
5. Serve appropriate portions, especially with higher-priced items like meats and cheeses. Save money and take care of your waist by not overeating. Stretch chicken breast by cutting them into thin cutlets. Add lentils or oats to extend ground meat.
6. At least twice a week, do a 5-minute inventory of your refrigerator. Find a use for everything before it goes bad. Toss wilting vegetables into a pot of soup or spaghetti sauce. Freeze leftovers for another day and ripe bananas for banana bread or smoothies.
7. Plan your menus around the sales. Planning is key. Review several supermarket flyers or look for their specials online. You'll save the most money on sales for meats. When creating your menus, have a plan for leftovers such as making sandwiches with leftover chicken or pot roast.
8. Follow your favorite brands on Twitter and friend them on Facebook. You'll find some of your best bargains and coupons this way.
9. Identify the foods you can prepare more cheaply at home. There's no need to buy prepared gelatin, pudding and tea when they're simple and inexpensive to make yourself.
10. Grow your own. Plant tomatoes, peppers, carrots, lettuce and more. Save money, have fun and get better flavor at the same time.

At the Grocery Store

11. Use coupons only for foods you normally buy. Try to shop on double- and triple-coupon days.
12. Invite the kids. Shop with your kids and show them how to choose healthy fruits and vegetables.
13. Don't reward with candy.Don't use candy as a reward for your kids' good behavior while shopping.
14. Stock up. Buy extra canned and frozen goods, cereals and even meats when they're on sale. Wrap meats in a freezer bag before freezing. Limit the use of pre-packaged foods, chips, cookies, candy, and soft drinks or sugary beverages.
15. Buy generic. Store brands are often as good or better than the pricier name brand. Compare ingredients lists and Nutrition Facts panels.
16. Check unit prices or prices per serving. Search high and low because often the least expensive items are on the top and bottom shelves.
17. Use these high-nutrition, low-cost foods. Beans; lentils; sweet potatoes; white potatoes, eggs; peanut butter; canned salmon, tuna or crabmeat; oats; brown rice; barley; quinoa; frozen fruit and vegetables.

About the author:

 Jill Weisenberger, MS RD CDE is a nutrition writer, consultant and spokesperson based in Virginia. She is the author of "Diabetes Weight Loss Week by Week" (American Diabetes Association, 2012). Visit Jill's website at www.jillweisenberger.com.

 

 

Posted by:

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

 

Follow us on Scaling Down at  http://stjamesbariatrics.blogspot.com/

Lower Fat Holiday Side Dish Recipes

Looking for some lower fat side dishes for the holidays? Look no further!

Low Fat Green Bean Casserole

Prep Time: 15 minutes

Cook Time: 45 minutes

Total Time: 1 hour

Ingredients:

• 2 tsp olive oil
• 1 medium onion, thinly sliced
• 1/4 cup finely chopped onion
• 1 pound fresh green beans, trimmed and sliced into 1 ½-inch pieces.
• 1 clove garlic, finely chopped
• 1 1/2 cups sliced cremini mushrooms
• 3 tbsp flour
• 1/2 tsp dried thyme
• 1 1/2 cups nonfat milk
• 1/3 cup fresh whole-grain bread crumbs

Preparation:

Heat oil on low heat in large skillet. Gently cook onion slices for 15-20 minutes, stirring frequently, until onions are golden. Remove onions from skillet and transfer to a plate.

Meanwhile, steam or boil green beans in for 5-6 minutes, then plunge in a bowl of cold water to keep the vibrant green color and stop the cooking process. Drain and set aside.

Add finely chopped onion, garlic to skillet, cook for 2-3 minutes. Add mushrooms and cook for 5 minutes, until they release their juices. Sprinkle flour and thyme over vegetables. Gradually stir in nonfat milk. Increase heat to medium and stir constantly until sauce thickens. Season with a tsp of salt if desired and some freshly ground black pepper.

Spread green beans in a 1 ½-2 quart casserole dish. Pour mushroom sauce over green beans. Top with onions and breadcrumbs.

Bake in a preheated 350 degree oven for 10-15 minutes, until golden.

Serves 6

Per serving: Calories 125, Calories from Fat 19, total Fat 2.2g (sat 0.4g), Cholesterol 1mg, Sodium 92mg, Carbohydrate 20.9g, Fiber 4.2g, Protein 5.7g

Credit: http://lowfatcooking.about.com/od/sidedishes/r/Healthy-Green-Bean-Casserole.htm

Garlic Mashed Potatoes

Prep Time: 10 minutes

Cook Time: 25 minutes

Total Time: 35 minutes

Ingredients:

• 2 pounds Yukon Gold potatoes, peeled and cut into pieces
• 6 garlic cloves, peeled
• 1/3 cup fat-free milk, warmed
• 1/3 cup fat -free sour cream
• 1/2 tsp black pepper
• Chives, freshly chopped

Preparation:

Boil potatoes and garlic cloves in a large saucepan for 20 minutes until potatoes are tender. Drain and return to pan. Add heated milk plus sour cream to potatoes and garlic, and mash with a potato masher until smooth. Use a little more milk if you prefer thinner mashed potatoes. Add black pepper to taste. Garnish with some chopped chives.

Serves 6.

Per Serving Calories 124, Calories from Fat 1, Total Fat 0.2g (Sat 0g), Cholesterol 1mg, Sodium 36mg, Carbohydrate 26.9g, Fiber 3.5g, Protein 3.8g

Credit: http://lowfatcooking.about.com/od/holidayrecipes/r/garlicmash1104.htm

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

Recipe and Food Apps for Smart Phones and Tablets!

Recipe and Food Apps for Smart Phones and Tablets!

Looking for some healthy quick recipes for you and your family? Look no further! You can find some great applications at your fingertips on your smart phone device and/or tablet that can help you design some delicious quick meals.
Here is a  short list of some of my favorites. If you have a favorite that is not listed here, please comment below or email me at Kelly.Devine@franciscanalliance.org. (all apps comes with a website as well if you don't have access to a smart phone or device with apps).

Allrecipes- Great website with thousands of recipes. Note: Choose the healthier living option to find the lower calorie recipes.
Fooducate- You can scan barcodes of any food in the grocery store and it will give you a rating of A-F on how healthy your food scores.
Whole Foods- This is the grocery chains app where you can search recipes and make shopping lists. (Most chain stores now have apps as well).
Jamie Oliver- Loaded with healthy recipes and videos (Note: some paid recipes as well).
Epicurious- Award winning food website. Search more than 30,000 recipes.  
Is My Food Safe? This helps you to reference safe cooking temperatures and when to keep or toss food that you have stored.

Happy downloading!

Kelly Devine Rickert, MS, RD, CSSD, LDN

Registered Dietitian

Board Certified Specialist in Sports Dietetics

WellGroup Health Partners

Franciscan St. James Health

708-679-2717 (For appointments)

708-679- 2061 (Direct)

708-679-2418 (Fax)

Follow me on Scaling Down at  http://stjamesbariatrics.blogspot.com/

Power of Habit

Change Your Life By Changing Your Habits

Think about all the things you did today, from the moment you got up until the second you clicked over to this blog and began reading. 

You probably woke up to your alarm, begrudgingly turned it off, threw the covers off your bed, stood up, and shuffled into the bathroom, where you probably took care of buisness, and maybe took a shower or washed your face.  You may have walked into the kitchen, put water and coffee grounds into your coffee maker, turned it on, and then made and ate breakfast.  Later, you drove to work, did the things on your schedule, and drove home.  In between, you probably walked around, used the bathroom, checked your email, used a fork and knife to eat your lunch, and drank water or coffee. 

Now think about how many of those things you did without conciously thinking about them.  Did you have to look at the directions to get to work?  Did you have to be told how to log in to your email?  Did you read the manual for your coffee maker?  Most likely not.  Now consider the things you do that you may consider a "bad" or "good" habit.  Maybe its snacking in front of the TV, going to the gym, smoking, going to church every Sunday, or going out to pick up a 1,000 calorie fancy coffee drink with co-workers at lunchtime. 

What all of your daily activities and good or bad habits have in common is that you do them without thinking.  Your brain learned these behaviors at some point for some purpose, and then stored them so you could stop thinking about them each time.  This is great for efficiency- imagine if your boss had to re-train you every morning!- but it also leads to repeated bad behaviors. 

According to The Power of Habit by Charles Duhigg, habits contain 3 things: a cue (a trigger that tells your brain to automatically perform a behavior- for example: time for work), a routine (the behavior- drive to work, show up), and a reward (the reason your brain stores that behavior- you don't get fired!).  Duhigg suggests that since habits are stored in our brains, you can't easily break them- you simply have to fight them and overpower them with new, better habits.  The key to this is identifying the cue (WHAT makes you do it) and the reward (WHY you keep doing it), and then replacing the old routine with another. 

In order to replace old habits with new ones, focus on identifying rewards you crave and the triggers that lead you to perform a behavior.  Do you enjoy the socialization that going on smoke breaks at work gives you?  Replace the routine of smoking with going for a walk break with coworkers instead.  Does coming home from a hard day at work trigger you to sit in front of the TV in order to zone out?  Head straight to the gym and let the day unfold in your head as you pound out a few miles on the treadmill. 

As you continue your journey to become healthier, think about your good and bad habits and try to identify why you do them.  It isn't easy, but with a little self-examination, you will begin to understand your brain's reasoning and become better equipped to work at creating more good habits and overcome the bad.