Coffee Creamers - A Hidden Source of Trans Fats

It always an eye-opening experience for me to open the fridge at Mom's house. Coming home and visiting my Mom in New York is always an opportunity to sharpen my nutrition education skills. Mom has healthy intentions, but like most people, she falls prey to the confusing marketing tactics used by food companies. I woke up at a leisurely hour today and Mom had made some coffee for us. She also made a special trip to get my favorite tri-color cookies. Although I gave up sugar and sweets 5 weeks ago, Mom didn't get the memo, so I indulged in these delectable cookies that I can't find in Phoenix. 

Ok, so I had a couple of cookies, what's the big deal with a little trans fat in my coffee? Well, I put the stuff in my coffee because there was no alternative -- no skim milk, no soymilk...

This particular bottle of coffee creamer found in Mom's fridge only has 1 gram of fat listed on the nutrition facts panel. Mom didn't read the ingredient list. She simply identified this has a low-fat choice with little saturated fat and thought it was a good (healthy) choice. The serving size for coffee creamers is 1 TB, so most unsuspecting consumers would miss this if they solely measured the products health-fulness based on the nutrition facts panel. Look at the ingredient list and if you see the words "partially hydrogenated," put it BACK on the shelf! Hazelnut coffee creamer ingredients found in Mom's fridge: Water, sugar, partially hydrogenated soybean and cottonseed oil, less than 2% natural and artificial flavors, sodium caseinate, etc.

This was a great opportunity to discuss the alternative healthy options for coffee creamers available in most supermarket across the country. One of my favorites is Silk soymilk creamer. This is a dairy-free alternative for coffee that has less than 1 gram of fat (no saturated fat) per 1 TB serving with 15 calories. A little goes a long way -- in my case, I think it is simply the lighter color of my coffee that makes it taste better. Soymilk creamer is a heavier option than skim milk and a small amount instantly turns dark black coffee to a light, caramel-colored bevvy. Delish!

There are plenty of other healthy options in the coffee creamer section. International Delight makes several flavored fat-free and sugar-free varieties. Many grocery stores sell their own private-label version of a fat-free or non-dairy/soy creamer that is similar to the Silk products or International Delight.  I've linked an article written by the Center for Science in the Public Interest (April, 2008), entitled, "Are You Getting Creamed?," that does a bit more explaining and offers a nutritional rating chart as well.  Mom makes a good cup of Joe ... now it will be even better!

Meatless Monday: Where's the Beef?

If you’re like most Americans, you are consuming an average of 2 servings or 8 ounces of meat each day. That is almost double the amount that is recommended by the U.S. Dietary Guidelines. It’s no surprise that most of us eat meat nearly everyday. Think about it…What’s in your lunch bag? …A turkey sandwich? What’s for dinner? …Leftover spaghetti and meatballs?

The challenge here is to re-think your food choices one day per week (3 meals) to re-establish a healthy balance of nutritious foods in the diet. If this challenge is too daunting, start with one meal per week. Choosing more vegetarian meals is good for your health benefits, offers ecological benefits and is cost-effective. 

Personal Health

Meat is a great source of protein, B vitamins and minerals, however, red meat can be high in artery-clogging saturated fat. If you’re already choosing less red meat, more poultry and fish, nutrition-wise, you’re doing better than average. However, choosing more vegetarian protein options including beans and whole grains (in lieu of any meat) is a great opportunity to boost dietary fiber intake. 

The average American eats about half the recommended fiber each day. Meatless Mondays are a great way to balance the scales in favor of health. Swapping more fiber-rich foods for less meat has the potential to shift the risk for obesity, cancer, heart disease and diabetes in a positive, healthy direction. 

A Healthy Planet

U.S. Presidents Wilson, Truman and Roosevelt popularized Meatless Mondays during both World Wars as an effort to conserve food, water and other natural resources. Here’s the math: It is estimated that it takes approximately 2,000 gallons of water to produce one pound of beef! That the equivalent of 1-month of showers (20-minutes each)! Today, there are many ways to conserve energy from electric cars to using solar panels, however the easiest, lowest-cost method to reducing your carbon footprint is simply choosing meatless meals one day per week.  

Save Money

If you’re still not convinced about going meatless one day per week, perhaps a few more dollars in your pocket will change your mind. At less than a dollar a can, beans are a nutritional bargain that is hard to beat. Considering that one-half cup of beans is a serving, you don’t even need to eat the whole can to bank on great nutrition. 

Unless you’re already a vegetarian (or a dietitian), you probably don’t eat too many beans on a regular basis. This is your chance to explore this culinary delight and many other meatless proteins. Choose from some other great vegetarian options including whole grains like bulger, quinoa and kamut or try tofu for a change. If you’re not used to cooking with tofu, I give you permission to eat out at any Thai, Vietnamese, Japanese or other Asian restaurant one day per week on the stipulation that you order a tofu or vegetarian option. This is a great way to get inspiration to eat great meatless meals bursting with flavor and health! 

Explore the bounty of meatless meals:

• Rice and beans (choose from any number of international creations including Creole, Mexican, Cuban…the possibilities and flavors are endless).
• Hummus (chickpea & tahini dip)
• Falafel (chickpea “meat” balls) served with Taboulleh (bulger & parsley salad)
• Soups: Split pea; Pasta fagiole; Black Bean; Lentil Soup;
• Vegetarian Burgers (try any number of varieties found in the freezer section of your local grocery store) 
• Burritos made with beans, rice, vegetables, cheese.
• Tofu stir-fry 
• Edamame (green soybeans) atop your favorite salad

Bon Appetit! 

---------

Described appropriately as "The Day All HEALTH Breaks Loose...."

The Meatless Mondays campaign created in 2006 by the Mailman School of Public Health at Columbia University, in association with the Bloomberg School of Public Health at Johns Hopkins University is an international movement to help people reduce their meat consumption by 15% to improve personal health and the health of the planet.  www.meatlessmonday.com


Another idea..

The University of Nebraska's Cooperative Extension in Lancaster County's "Cook It Quick" is a great resource. Written and published by another dietitian, Alice Henneman...check it out this edition about cooking with dry beans!

KPNX-CH 12 (PHX) Segment: Fun & Healthy Ideas for Kids Lunch

Take a look at this morning's interview:
School Solutions with Kim Covington - CH 12 KPNX - Phoenix

Food For Your Ears! Podcasts!

Believe it or not, I had never used an iPod prior to moving to Phoenix. Prior to moving here, I lived in a quiet, little neighborhood nestled in Cambridge, Massachusetts. I commuted to work on my bicycle. I LOVED commuting to work because it was my time to soak up the fresh air along the Charles river and watch the crews get in their morning workouts. Thinking about this makes me miss Boston...a lot!


Anyway, the point of this posting is not to reminisce about my life in beantown, but to highlight some of the new joys of commuting to work. It's hard to believe that the word "joy" and "commuting" can coexist in the same sentence, but I'm here to tell you that they do! I'll admit, I would have never gone out and bought an iPod myself. I enjoy listening to music but not so much that I need to have it plugged into my head 24-7 like most teenagers these days. My boyfriend realized I was next to losing my mind while enduring the 1-hour commute both ways to work upon re-locating to Arizona. As a loving gesture, the iPod was a gift that I half-heartedly accepted a few months after my move. I was thinking to myself, "men really are from mars!" A few months passed and I decided to rig the iPod to my car stereo (it was as easy as plugging it in) so that I could listen to my "tunes" while driving. I quickly got bored of my music and wanted to add some new music which is when I discovered iTunes and stumbled upon "podcasts."


Podcasts are basically audio broadcasts that you can download and listen to at your convenience. Now, you have to remember, the extent to my listening was in the car, so I was looking for stuff that was going to entertain me and keep me awake while driving. I wanted to use the hour as a productive time to "reset" my mood for the arrival home. I considered downloading a book or something but I have a relatively short attention span and a propensity for dozing while driving, so the search was on for something short and entertaining. A few of the first podcast discoveries are still my favorites -- NPR's "This American Life" and "The Moth." These are great podcasts that are along the lines of someone telling a story...


As a Registered Dietitian, I quickly searched for podcasts that would help to keep me current on what's new in food, nutrition, health and otherwise. Here are a few that I listen to regularly:

• The Ingles Information Aisle: Supermarket Dietitian, Leah McGrath is the dietitian for Ingles Markets based in Asheville, North Carolina with stores in Georgia, North and South Carolina(s), and Tennessee. Each month, Leah has a discussion with an expert on food, diet, nutrition or health. She keeps it interesting by inviting popular guests to talk on the show. Most recently she had an interview with Lisa Lillien, a.k.a "Hungry-Girl." Among other guests, she's had Dr. Diana Fleming from the "Full Plate Diet" and Nancy Piho, the author of "My Two Year Old Eats Octopus."

• Food Sleuth (89.5 KOPN in Missouri): Melinda Hemmelgarn is the Registered Dietitian host for this show that is chock-full of useful information. She regularly hosts interviews with the nation's leading experts on food, agriculture, and health. Guests have included: Phil Lempert, a.k.a "The Supermarket Guru," Diane Welland, RD, "The Complete Idiots Guide to Eating Clean and more. 

• The Meal Makeover Moms, "Cooking with the Moms Podcast": Janice Newell Bissex and Liz Weiss are registered dietitians and the Meal Makeover Moms. They provide a weekly 30-minute show that provides helpful mealtime tips, kitchen creations and cooking insights to help any Mom feed healthy & fun meals that kids will actually eat!

• KCRW's Good Food: Join Evan Kleinman each week to hear about the Santa Monica's farmer's market report (what's in season?), hear about current events happening "in" food and get down & dirty with the politics and issues around eating. 

• APM's The Splendid Table: American Public Media (APM) offers a variety of great podcasts, this is just one about food. Hosted by Lynne Rossetto Kasper, this is a broadcasts that celebrates food, culture and different food personalities (authors, chefs, etc.)

• Yale Rudd Center for Food Policy & Obesity: You can hear lectures from leading experts on health, medicine, nutrition and obesity speak at Yale -- without having to travel to Connecticut!

• Cornell University - Cornellcast (*iTunes U): Search on iTunes but these will not be in the "podcast" section but rather a different section, entitled "iTunes U." CornellCast has a bunch of recent videos and recordings of compelling lectures, discussions on a variety of topics. Listen to Dr. Brian Wansink discuss "Mindless Eating" or listen to Chef Nutritionist, Ellie Krieger talk about her experiences as the award-winning Food Network personality. 

• Food Policy: A World of Possibilities (*iTunes U): Listen in on experts speak on current issues facing food and our environment. This podcasts even downloads with study guides!

There are many, many more great things to listen and learn about on your iPod. So maybe men really AREN'T from mars after all! This was one of the BEST gifts that I've ever received (next to the Barbie Dream House, of course -- Christmas circa 1980). I'm even considering giving my Mom an iPod for her birthday this year...but I'm not sure I'll be able to handle the cross-continental, virtual instruction on this one!

Feel free to share me your favorites. These are just a few that I've discovered recently. Enjoy more than music to your ears!

Food Company Sponsorships - American Dietetic Association Partners with Hersheys

Recently the American Dietetic Association (ADA) announced a partnership with Hershey's Center for Health & Nutrition (yes the candy folks). As a dietitian and member of ADA, I belong to a few Dietetic Practice Groups. These are sub-groups of the ADA that focus on specific issues dietitians are interested in. So, I belong to the Food and Culinary Professionals (FCP) DPG and the Hunger & Environmental (HEN) DPG...among others. You can visit the ADA's website to read more about what these DPGs are about the American Dietetic Association's website.

The FCP DPG has many dietitians that work in the food industry in many different capacities...as supermarket RDs (like me), chefs for restaurants or food companies, public relations professionals, etc. Anyway, there wasn't much of a peep on the FCP listserv when this announcement (press release) came out on July 19th, however the HEN listserv was going bonkers with dietitians outraged at the idea that ADA would partner with Hershey's.

Now, I've never been one to sell my soul to the devil and I can honestly say that working hand-in-hand with corporate food-America has actually broadened my perspective and flexed my intellectual muscles in regards to what my ethical responsibilities are as a dietitian. Here, I will say it - I am not against ADA obtaining corporate sponsorships with Coca Cola or PepsiCo or even Hershey's. I do think there are boundaries and guidelines to be established. I'll admit, I don't know what they are currently for ADA, but as a dietitian who has been on both sides of the table (sort of speak), it might be helpful for you to hear the perspective of a dietitian that works closely with the industry.

In my opinion, it is easy to sit on a soap box and profess disgust with a health organization accepting money for sponsorship(s), however, I also strongly believe that it is absolutely necessary for dietitians to work with industry to improve the health of Americans. It sure is easy to get persuaded by money, but it also takes a lot of guts, thoughts and energy to find ways to create win-wins. There is no easy solution here nor is there one-way to do things - I don't think all of the dietitians
in opposition of corporate sponsorship really understand what that means for the American Dietetic Association.... corporate sponsorships are NOT just about defraying costs (that is a nice PERK which makes our conferences, dues and other ADA events more affordable)...there is a BIGGER picture here. Working together with multi-billion dollar industries like Hershey's, Coca-Cola, Kraft (et al.) offers a world of opportunities...

+ Many of these corporations fund research or have their own research
institutions; influence development of new products with research
findings; leverage research relationship to uncover other information
not related to the promotion of a particular product but rather gain
valuable insights I the areas of shopper behavior, taste preferences,
nutrition knowledge.

+ Corporate America has extremely strong relationships with the media
and could help set the record straight on health information, etc.

+ Companies love tax write-offs...great $ to fund dietetic scholarships,
education, nutrition education projects, etc.

+ There are many other benefits that I'm sure I missed! There are also challenges in these sort of corporate sponsorships but that is why we have educated minds to identify and set boundaries so that they are transparent relationships that ultimately benefit the consumer (or eaters!)

I think the instinctual (egoic) gut reaction is to blame ADA for "selling their soul for money," but more importantly, as dietitians, we need to find more ways to join forces with the food industry to change the eating environment (and choices) to improve what is on everyones plate. I'm not going to poke fun at ADA or criticize -- I'm going to provide some insight, thoughts and solutions. Sure, these "sponsorships" can send a confusing message to the public but it's up to us to set the record straight. Are you up to the challenge Jane Doe Dietitian?!

I'd love to hear your thoughts....Some wise man once said, "smooth seas never made a skilled mariner"...

Thanks for listening.

Gluten-Free: At A Store Near You

This past month, October, was Celiac Awareness Month. In celebration, here at Bashas' we focused our healthy eating messages around gluten-free all month. I was surprised at the response from these ads...I received email after email requesting the listing of our gluten-free products. This was the largest response from customers that I have received so far in 1.5 years. I've decided to do this post as a Q & A because it will give you an idea of some of the questions that were fielded this month.

Q: How common is celiac disease?
A: 1 in 133 people have celiac disease or approximately 1% of the global population. Celiac disease is an autoimmune disorder triggered by the ingestion of gluten, a protein found in wheat, rye, barley and some oats.

Q: How do you know if you have an intolerance to gluten?
A: Often times, but not always, individuals with a gluten intolerance will suffer from chronic digestive problems. There is a blood test that can screen for celiac (however, it is not 100% diagnostic). some other signs in adults that may indicate celiac disease are: anemia, arthritis, bone loss/osteoporosis, infertility, fatigue, and depression.

Q: What is the treatment for celiac disease?
A: Strict dietary avoidance of gluten-containing foods. This is the only medical treatment for celiac disease.

Q: If you are on a gluten-diet, is it ok to look for wheat-free foods?
A: Yes and No. All wheat-containing products will in fact contain gluten, however, there are other grains, such as barley, oats and rye that are still "wheat-free" but contain gluten.

If you suspect that you are gluten-intolerant, before you go to the doctor, do not go on a gluten-free diet. You need to have gluten in your system to detect for antibodies. When you go to the doctor ask for a referral to a dietitian who specializes in celiac disease.

I created this bookmark on "Following a 100% Gluten-Free Diet" for Bashas' -- find it in stores or print it online. 


There are many naturally gluten-free foods available in your local supermarket. Some of the alternative sources of carbohydrates that do not contain wheat or gluten include rice, corn, and potatoes. One of the issues with simply replacing these carbohydrates for wheat-containing products is the lack of dietary fiber (and whole grains). *

*There are some great strategies outlined by Shelley Case, RD on how to get more fiber and whole grains in a celiac diet:  www.glutenfreediet.ca

A few of my favorite resources for gluten-free information include:

• Gluten-Free Creations Bakery (Tempe, AZ) - check their website regularly because they are always hosting fun events to get the public to try tasty gluten-free products. They recently opened a second location in Scottsdale which is a cafe. If you are following a GF diet and you are visiting Phoenix, this spot MUST be on your itinerary folks!

• Gluten-Free Checklist: I signed up for their daily email and it provides me with great inspiration for dinner ideas. Although I do not have celiac disease, I still find the recipes delicious & healthy.

• Live Gluten Freely: This is a relatively new website that has been created by General Mills. You can sign up for e-newsletters, find recipes, search GM products that are GF and find a ton of other gluten-free resources.

• Grocery Headquarters Magazine - Gluten Free Handbook (June 2010) 

Great Gluten-Free Brands to Taste!

• Bob's Red Mill
• Pirate Brands - Pirate's Booty Snacks
• Kind Bar
• Pamela's Products
• Crunchmaster Crackers 
• Glutino
• Annie Chun's - all natural Asian cuisine
• Glutenfreeda

I'm sure there are many more great gluten-free products out there -- if you want to tell me your favorite, be my guest. I'd love to learn more about great, healthy products. 

Low Carb Craze..one unhealthy trend hanging around..

The Biggest Loser on NBC has certainly inspired thousands of viewers across the country to get motivated about weight loss, getting fit, and eating healthier. As a supermarket dietitian I bartered my services with a local version of the Biggest Loser for recognition for my company as a sponsor. I wanted to share with you one of many emails that I have received from contestants...basically, they are very similar comments about the quantity of carbohydrates that have been recommended in the personalized dietary assessments provided by yours truly. Ok, here's the email exchange...

Contestant (female): Is that number under carbohydrates correct? I think it says something in the 200's?

Barb/Nutritionist: Yep – the carb number is correct. Unfortunately due to the media blitz of low-carb diets many people are under the wrong impression that carbs are bad. Carbohydrates are necessary for energy production in the human body (basically, to sustain life!). It’s true that Americans consume more than recommendations and are likely to eat more of these types of calories and so gain weight.

The CHO recommendations for all BL2 contestants is on the conservative side. If you want to restrict, you can try it, however, what I’ve seen time and time again is that it causes rebound weight gain. So, you will lose weight initially but unless you maintain this style of eating for the rest of your life you will gain the weight back and then some.

Carbohydrates are found in practically all foods – dairy, vegetables, fruit, and of course grains and legumes (beans). This excludes pure protein and pure fat. One cannot live along on protein and fat as it doesn’t supply glucose to the body. The strategy is to choose mostly whole grains (high in fiber), more beans, low-fat dairy products and be aware of portion sizes and what your personal serving size goals are daily. I hope this helps!

What is a SKU?

Source (Wikipedia): http://en.wikipedia.org/wiki/Stock-keeping_unit

A stock-keeping unit or SKU (pronounced either as an acronym, /ˈskyuː/, or as an initialism, /ˌɛsˌkeɪˈyuː/) is a unique identifier for each distinct product and service that can be purchased. Usage of the SKU system is rooted in data management, enabling the company to systematically track their inventory or product availability, such as in warehouses and retail outlets. They are often assigned and serialized at the merchant level. Each SKU is attached to an item, variant, product line, bundle, service, fee, or attachment.

SKUs are not always associated with actual physical items, but are more appropriately billable entities. Extended warranties, delivery fees, and installation fees are not physical, but have SKUs because they are billable. All merchants using the SKU method will have their own approach to assigning the SKU system based on regional or national corporate data storage and retrieval strategies. SKU tracking varies from other product tracking methods which are controlled by a wider body of regulations stemming from manufacturers or possibly third-party regulations.

Successful inventory management systems assign a unique SKU for each product and also for its variants, such as different versions or models of product or different bundled packages including a number of related products. This allows merchants to track, for instance, whether blue shirts are selling better than green shirts. Other entity tracking methods, with varying regulations, are Universal Product Code (UPC), European Article Number (EAN), Global Trade Item Number (GTIN) and Australian Product Number (APN).

Introduction to Nutrition SKUnews

I'm here to help shoppers in Arizona and throughout the country to eat & shop healthier. My goal is to help customers stay informed about important health & nutriton issues that impact decisions made at the grocery store. Posts will cover nutrition-related information on food trends, food product labeling and health & wellness marketing. With over 40,000 products found in most supermarkets today, along with multi-billion dollar marketing campaigns intended to attract customers, making the best nutritional choices can be challenging.

I am a Registered Dietitian for a locally-owned and operated supermarket chain in Arizona. As a supermarket dietitian, I believe there is a great potential to impact the public health of the customers in Arizona. Funding for health & wellness campaigns in many retailers nationwide are supported by food manufacturers. This may seem like a conflict of interest (in some situations), however, as a dietitian, my goal is to serve as an advocate for the customer and their health. There is great potential as a supermarket dietitian to educate both customers and retailers on healthy food choices. The bottom line...we sell groceries and cater to our customers. You have the power to vote with your food purchases. The more you vote with healthy foods, the more these foods will be available in your stores!

Healthfully yours,

Barb