Tanya earned her dietetics degree, completed a dietetic internship and served as a clinical dietitian in several Cincinnati hospitals. With more than 20 years of nutrition education experience, she is also a member of the American Association of Diabetes Educators.
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Have You Taken Your Nutritional Pulse?
The edible seeds of legumes like dry beans, dry peas, chickpeas, and lentils are called pulses, a name derived from the Latin word puls which means thick soup or potage. Pulses are very popular in Mexican, Middle Eastern, or East Indian cuisine and provide a low fat protein source, dietary fiber, and essential nutrients. They are unique among grain crops because they put nitrogen back into the soil, which produces fewer greenhouse gases, and take less energy to grow, which provides an environmentally friendly crop.
According to the U.S. Department of Agriculture, 1.7 billion pounds of dry peas and 590 million pounds of lentils were produced in our country last year with North Dakota and Montana serving as top producing states. Surprisingly, two-thirds or more of these crops were exported to drought-ridden areas of the world such as India, South Asia and Turkey.
Fortunately, tight budgets and an increased focus on healthier eating here at home have also provided a wonderful opportunity to influence interest in legumes and vegetables. A new association between the USA Dry Pea and Lentil Council and the US Dry Bean Council called the American Pulse Association (APA) has been created with the hopes of significantly increasing national consumption of pulses over the next five years.
How much do you know about them?
Posted 4/15/2010 6:52:41 AM By: : 105 comments 23,463 views
'Secrets of the Mountain': A Family Movie Night Opportunity
Happy, healthy families don't just happen. Instead, they are created through hard work and a commitment to learning and applying healthier ways of living. Last week we pointed out one way to develop healthier families was by developing healthy family TV habits and watching programs together.
Family movie nights have been a longstanding tradition in our home and with two teenagers, we take them whenever we can get them. I recently saw an NBC movie promotion that caught my interest. Last weekend when our family went to the theater to see "How to Train Your Dragon" (another good family movie by the way), we saw the promo trailer for "Secrets of the Mountain." The trailer portraits the feature as a family adventure movie in the same sentiment as "National Treasure" and looks like it is right up our alley.
Posted 4/12/2010 5:20:25 AM By: : 105 comments 23,205 views
Does Your Family Have Healthy TV Habits?
We all want our families to be healthy. Teaching about eating right and being active are important ways to accomplish this goal. Other habits are also worth evaluating including the television habits of your family. Focusing on TV habits each April by turning off the television for one week as part of a nationwide campaign is one step forward. While this is a great practice, healthy television habits in the home the remainder of the year are also important.
There were basic television viewing rules in my home while growing up in the 1970's. Before cable television or satellite dishes, we were limited to only a few channels and an antenna that dictated which of those channels would come in and when. Exercise was part of television viewing as well since there were no remote controls and many times the children were the ones to run and turn the dial when it was time to change the channel.
Back then, there were commercials that made you hungry, caused you to ask your parents for a new toy, or embarrassed you because you were watching with your dad or your brothers just like today. In the Greater Dayton Ohio area, many children enjoyed special programming weekday afternoons on Clubhouse 22. The program host and characters like Duffy the Dog, Stan the Man and Dr. Creep kept things interesting between exciting shows such as The Brady Bunch, Speed Racer, Gilligan's Island, and Lost in Space. Evening viewing was limited by our parents but our family enjoyed watching situation comedies like Happy Days or M*A*S*H* as well as family focused series like my favorites Little House on the Prairie and The Waltons. Sunday evenings were my favorite television viewing time of the week because my mother would spread out newspaper on the floor in the family room and we would all enjoy a picnic style dinner while watching The Wonderful World of Disney.
I have been just as particular with my own children's television habits as well. When they were little we did not subscribe to cable television so we did not have to deal with so many competing options. PBS and their commercial free children's programming was our friend when it came to enjoying some educational television time. We followed many of the American Academy of Pediatrics (AAP) television recommendations, limited viewing time and encouraged smart selections. Our children have also loved our "movie" nights when we eat dinner around the coffee table and enjoy a movie together and even as teen-agers, it is something our family does regularly.
Television can have a positive place in your home. Here are some guidelines to help you put it in its proper place for your health-focused family.
Posted 4/5/2010 5:56:35 AM By: : 40 comments 20,669 views
Does Relaxation Require a Special Drink?
One of the top one hit wonder songs of the 1980's was Relax by Frankie Goes to Hollywood. The key words to the song were relax and don't do it. Those words also apply to the new line of beverages called relaxation drinks.
A new Wall Street Journal article outlines some scary truths about these new drinks that have not been clinically tested but have been touted to lower stress, anxiety and aid sleep. Since key ingredients range from plant extracts to natural human hormones, I thought it would be important to explain a little more about them before you decide if they are right for you.
Posted 4/1/2010 6:20:37 AM By: : 118 comments 19,555 views
Are You Driven?
When I was growing up my parents would often tell my brothers and me that "anything worth doing is worth doing right" or "a job worth doing is not worth doing half way" as they were trying to teach and train us. As an athlete, many a coach told me, "you play the way your practice so practice the way you want to play."
My grandmother offered me the best words of advice before I started my first job and I have carried them with me ever since. She told me, "Never let people see you standing around or asking what should be done. God gave you eyes to see, so when a counter that needs wiped off or a floor needs swept, pick up the rag or broom and do it." Today she might say, "Just do it" or "Get 'er done" but back then, the sentiment was the same.
As a parent, I have used many of these same lines and shared my grandmother's words of wisdom with my own children as I have attempted to teach and train them to be hard working and to apply their best effort in what they do. Last week I received an email from my mother that reminded me of my greatest asset and why those words from my youth still inspire me so much.
Posted 3/29/2010 5:29:08 AM By: : 103 comments 25,062 views
Milk Really Does Do Your Body Good
Both my husband and I have been milk drinkers our entire lives. Some of our fondest memories growing up include milk. For my husband it was spending summers working on his grandfather's dairy farm. For me it was greeting our milkman Mr. McVay each week as he delivered our milk and collected the empty bottles from the silver milk box on the front porch. I think I have just dated myself! Our teen children are wonderful milk drinkers as well and today our family goes through many gallons each week.
Of course, I have heard the many comments that milk from animals is only for animals and that many people are lactose intolerant especially if they are of non-European ancestry. Some opponents of milk say it is only promoted to benefit dairy sales and that alternatives such as rice, almond or soymilk are more nutritious. National Nutrition Month presents a wonderful opportunity to talk about why dairy offers superior nutrition and value.
Posted 3/25/2010 6:00:00 AM By: : 342 comments 34,987 views
What's in a Name? Plenty, When it Comes to Nutrition
Although National Nutrition Month is winding down, our focus on healthy eating and healthy lifestyles will continue all year long. As more and more focus shines on reducing childhood obesity by improving family health habits, the importance of finding reliable nutrition information increases.
As I outlined a few weeks ago in an article celebrating SparkPeople Registered Dietitian, Becky Hand, there is a specific process and set of requirements for people to use the letters R.D. after their name. However, how do you know about the knowledge of someone that has other letters after their name or uses a fancy title such as food coach or weight-loss specialist?
Posted 3/22/2010 6:12:49 AM By: : 38 comments 27,297 views
Are You Spending Too Much for Omega-3's?
In 2008, over-the-counter fish oil supplement sales in the United States nearly topped $740 million. Add to that the additional $1.8 billion spent on other omega-3 fortified foods like margarine and peanut butter and you can see that omega-3 is big business. Is this money well spent or nothing more than an oil spill.
The many omega-3 benefits such as reducing the risk of heart disease, improving cholesterol profiles by decreasing triglycerides and increasing protective HDL's or supporting mental health are all wonderful reasons to include omega-3 rich foods in our diet. Since these essential fatty acids are not made by the body and have been found to be so beneficial, they have become a new supplement marketing focus. According to a recent Forbes article, they are not always the best use of our money.
Here are some important things to keep in mind as you select at the supermarket or supplement aisle to be sure you are making nutrient and money wise omega-3 choices.
Posted 3/18/2010 6:39:11 AM By: : 54 comments 29,705 views
Panera is Leading the Way with Calorie Facts on Menus
The Panera Bread Company announced last Wednesday they will introduce new calorie containing menu boards.
Panera has willingly shared full nutrition information on their web site for a while. We used their information to share our Panera Bread Food on the Run review. Now in addition to complete product nutrition information, you can also find an online nutrition calculator to evaluate and customize choices before your next visit. So with their existing commitment to complete disclosure, why the need to change the menu boards?
Posted 3/15/2010 12:00:00 PM By: : 229 comments 47,140 views
Which Strategy to Reduce Salt Would Work for You?
Each time I review a new restaurant for our ongoing Food on the Run or Diet Friendly Dining series, there are always comments wondering why there is so much sodium in restaurant food.
A new Annals of Internal Medicine article looking at information from a cost-effectiveness analysis of sodium reduction strategies suggests that change may be right around the corner.
Posted 3/11/2010 12:41:20 PM By: : 167 comments 16,919 views
Let's Celebrate Registered Dietitian Day
The month of March is designated each year as National Nutrition Month and sponsored by The American Dietetic Association. Registered Dietitian Day will be celebrated on Wednesday, March 10 this year. The purpose of the day is to help inform the public about the ways Registered Dietitians serve as the experts "who can translate the science of nutrition into practical solutions for healthy living."
I thought this would be a great time to give a "shout out" to our wonderful Registered Dietitian, Becky Hand, and provide helpful information about the dietetics profession.
Posted 3/8/2010 1:00:00 PM By: : 86 comments 20,434 views
Should You Be Planning a Victory Garden?
Victory Gardens were a popular thing back in the early 1940s. Some referred to them as 'war gardens' while others called them 'food gardens for defense'. In 1943 due to the rationing of canned goods for families, these gardens produced up to 41 percent of all the vegetable produce consumed across the nation.
Several years ago, churches in my area started victory-type gardens to provide fresh produce to food pantries. Not only did this provide a healthier option for folks that were in need of food compared to high sodium canned vegetables, it also renewed an interest in backyard gardening in our suburban area.
Today victory-type gardens are becoming popular once again but with a different goal. Today, self-reliance has become a motivating factor behind home gardening. When you grow your own food you increase the ability to control how it is grown, what you pay and how much will be available. With the hint of spring in the air, now is the time to begin garden planning, planting designs and preparation. Here are some simple ideas to help you plan a victory-type garden for your family.
Posted 3/1/2010 1:00:00 PM By: : 171 comments 27,031 views
Is Agave Nectar Really a Healthier Option?
Agave syrup has become a popular natural sweetener especially by vegans as a honey alternative. More and more people are becoming drawn to it because of the claims that it is "diabetic friendly" because of the low glycemic impact.
Here is some information that may help you see beyond the marketing hype as we debunk the agave myth.
Posted 2/22/2010 8:00:00 AM By: : 230 comments 124,389 views
You Asked: What is the Whole Grains Council?
The dailySpark reader PCGOTMOOSE recently asked about the Whole Grains Council and the significance of their emblem on products at the supermarket.
According to a 2007 Hartman Group report, a majority of shoppers are aware of and trust packaging symbols such the American Heart Association heart-check mark, the U.S.D.A. Organic Symbol, standard Recycling symbols and the Whole Grains Stamp.
The Dietary Guidelines for Americans issued in 2005 recommends three whole grain servings or more per day. Likewise, the U.S. Department of Agriculture and U.S. Department of Health and Human Services define a complete serving as one that contains at least 16 grams of whole grains. The Whole Grains Stamp is not new but it can assist you in your quest for healthier eating.
Posted 2/18/2010 6:00:00 AM By: : 60 comments 27,607 views
Will Front-of-Label Nutrition Information Make a Difference?
Those of us that are nutritionally aware have become quite competent at reading the nutrition label as we make purchasing decisions at the supermarket.
Last fall, Coach Dean shared his concerns with the Smart Choices labeling program when Froot Loops was considered a smart choice. The Food and Drug Administration also warned the food industry to standardize the proliferation of symbols and ratings used to highlight nutritional claims on the front of food packages. Last year the F.D.A. shared with manufactures the belief that front-of-pack labeling is a promising way to help consumers make informed food choices. They also shared concerns related to their "research which found that with such labeling, people are less likely to check the Nutrition Facts label on the back or side panel of foods." Because of this, the front-of-package information they seek is more than just a symbol. Because of the risk of decreased use of nutrition information labeling, the F.D.A. is now encouraging manufactures share important nutritional information such as complete calorie per container especially for single serve food and snack items. Coca-Cola Co. began putting calorie counts on the front of most of their drinks but it highlighted a new problem related to calorie reporting and portion sizes. So how would front-of-package labeling relate to portion size nutrition?
Posted 2/9/2010 3:00:00 PM By: : 111 comments 17,619 views
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