There are “hot topics” in the nutrition world, such as The Paleo Diet, Nutrigenomics, and Omega 3’s.

On the other hand, there are lots of ideas and foods in nutrition the world that are “tried and true.”  These foods have been around a long time and we know they are healthy and good for you.  Dairy products are “tried and true” and the goal is 3 servings per day.

Living in the Midwest, there are lots of dairy farms and many here are familiar with this business.  I, however, was not. Thus, when I recently had the pleasure to tour a real, live, hard-at-work dairy farm in Higginsville, MO, it was a treat.  Thanks to the Heins Family for letting us tour their farm.  I learned lots about the process of bringing milk to the table and wanted to share a few tidbits of information with you:

• Milk travels from the farm to the grocery store shelf in 48 hours!
• No milk on your grocery store shelf has antibiotics. Milk is routinely tested and safe.
• On the 1400 acre Heins Family Farm, 650 cows are milked daily.
• The farmers rely on their animal nutritionist to make sure the cows are getting the vitamins and minerals they need.  Healthy cows around here, indeed.
• 5,000 gallons of milk are sent off the farm per day.  WOW!

It is obvious dairy farmers put a lot of science, care, money and time into their craft to deliver a quality product and it was interesting to see things close-up.  I’ve always recommended milk for my clients.  Flavored milk is a great option for children.  Chocolate milk is the perfect recovery drink for an athlete.  Pregnant women should aim for one dairy snack a day, such as yogurt or cheese cubes.  Milk is an easy way to get a great combination of protein and carbohydrates, while also getting Vitamin D, protein, phosphorus, and potassium.  And, at 25 cents per glass, it’s a bargain.

As I poured milk on my kids’ cereal this morning, I told them it came from a farm right here in Missouri.  It is good for them.  It tastes great.  And they must have agreed…they drank the last drop from their cereal bowls, then sprinted off to enjoy the start of summer!

Special thanks to Midwest Dairy Council for arranging the tour. 

 Last night marked a highlight for the Missouri State University Dietetics Program with the graduation of our first internship class. Six women completed the internship.  As I was talking to a preceptor, she stated, “There will never be another inaugural class.  This one is special.”  And yes, I agree.  These women exemplified the Public Affairs mission of MSU, focusing on cultural competency, ethical leadership, and community engagement.

We are so proud of the interns, pictured above, and wish them well in the future.  Some already have jobs, others are looking, and one is pursuing an advanced degree. We know the future is bright for them in the world of dietetics.  Thanks to the many people who contributed to the success of the internship, especially our wonderful preceptors.

The end of the semeseter is near, which means it is time for the annual potluck in BMS 334 (Nutriton Assessment and Introduction to Sports Nutrition).  We had lots of interesting foods prepared, think peanut butter and tuna fish sandwiches, but finally selected two winners for “best recipes!”  Congratulations to Caitlin Chapin and Kathy Gardner for submitting the favorites.

Ranch Roast Beef

This is a great recipe focusing on a hearty dinner for a strength athlete; the roast is high in iron and protein.  This meal is made in the slow cooker, so it is ideal for any athlete on-the-go.

Ingredients:

1 lb Roast

1 Package Hidden Valley Ranch Dressing Seasoning

1 Package McCormick Italian Seasoning

1 Package McCormick Brown Gravy Seasoning

2 cups water

1 Package Baby Carrots

1 lb Potatoes, cut into chunks

Directions:

Season beef with salt and pepper and cut into one or two inch cubes. Sauté the roast chunks in a cast iron pan until slightly browned and place chunks into the slow cooker. Pour the baby carrots on top of beef and add cut-up potatoes. Combine all 3 seasoning packets with two cups of water until well distributed and pour mixture over the other ingredients. Cover and cook on low 6-8 hours, high 4-5 hours in the crock-pot or slow cooker.

This recipe can be altered by using low sodium versions of the seasonings, as well as including other vegetables, as preferred. If time allows, check the roast every few hours and add ¼ cup of water as needed.

Total Servings: 4         Serving size: 3 oz meat, 1 cup vegetables

Nutrition Information:

Per serving:  480 calories, 7 g fat, 20 g carbohydrate, 2.7 g fiber, 32 g protein

Recipe submitted by: Caitlin Chapin, Kinesiology student and MSU Softball Player.

Fruit Salsa and Baked Cinnamon Chips

This healthy, flavorful fruit salsa is a great snack or appetizer.  Many Americans need to eat more fruit and this salsa is a delicious way to meet the goal of 5 servings of produce per day!

Ingredients:

1  Granny Smith Apple, cored, quartered

2  Kiwifruits, peeled

12 Strawberries

4 Whole Wheat Tortillas

2 Tablespoons Sugar

1 Teaspoon Cinnamon

Cooking Spray

 Directions:

For cinnamon chips:  Preheat oven to 350°F. Cut tortillas into wedges (6 per tortilla) and spray with cooking spray. Combine cinnamon and sugar.  Toss tortillas in mixture. Place on baking sheets in a single layer.  Bake for 10 minutes.

For salsa:  Place apple in food processor and coarsely chop. Add kiwi and strawberries to food processor and chop to desired consistency.

Total Servings: 8   Serving Size: 3 chips and ¼ cup of salsa

Weight Watcher Points:  3

Nutrition Information:

Per Serving:     110 calories, 2 g fat, 22 g carbohydrate, 3.5 g fiber, 2 g protein, 40% of RDA vitamin C

Recipe modified from: Tupperware

Recipe submitted by Kathy Gardner, MSU dietetics student.

Over spring break the dietetics program took students for the seventh year to El Salvador to work with Convoy of Hope and their children’s feeding initiative there.  In addition to doing anthropometric measures on the children and providing basic health lessons, we visited an HIV/AIDS respite for children, an orphanage, mother’s garden project, the Salvadoran versions of USDA and WIC, the World Food Programme, a home for homeless elderly, a program for malnourished infants, the beach, and the Mayan ruins at Tazumal.  It was a wonderful trip.  This year, I’m going to let the students tell you how they feel about their experiences.  Their comments follow:

“I left for El Salvador as one person and came back as another. The people of El Salvador showed me how to truly be joyful, happy, and appreciative. This is such an inspiring trip. I’m already saving so I can go next year!”  – Tori

“I didn’t realize just how much I was missing not traveling, and really learning about other places. It was eye opening to see the cultural differences, and it was just as interesting to see the many similarities between people whose situations were worlds apart.” – Rebekah

“Our week in El Salvador was an amazing experience – each person we encountered was overflowing with a pure love, passion, and joy and showed me that happiness is not defined by material possessions, but rather one’s reliance and trust in the Lord. The biggest thing I learned was that while we all may come from different backgrounds and have our own struggles and crosses to carry, we also all know how to celebrate, play, and love one another (something that can be done despite the language barrier). Most importantly, we are all one humanity and are all brothers and sisters in Christ, so we should all work together as one in this world.”  – Lisa

“Traveling to El Salvador was one of the best decisions I have ever made. El Salvador is a beautiful country and it truly lives up to its claim as the “land of smiles.” The experiences that I had with Convoy of Hope and the various other organizations we worked with in El Salvador provided me with valuable insights and hands on training with malnutrition in other countries. What I learned on this trip would not have been possible from simply reading a textbook. I feel that a new door has been opened by taking part in this trip and I am excited about all the possibilities my future holds as a registered dietitian.”  – Lindsay

“El Salvador was the best way I could have spent my Spring break! To be fully immersed in another culture is an extremely eye-opening experience and I can’t wait to go back!”  – Chelsea

“Seeing children with signs of malnutrition made all of the information we have learned about in our Dietetics coursework more real to me. Those children and their families also encouraged me so much by seeing all of the joy they still had with so little. This trip brought a lot of things into perspective and we couldn’t have asked for a better experience.” – Jordan

“El Salvador is a country with great needs, but the people we visited showed how they have great faith—not only in a spiritual sense, as the country is predominately Christian, but also a general faith in humanity. They put full trust in the people around them to help sustain life, and they showed a joy for the simplest of things—like a garden or game with water balloons—that can inspire others to see the beauty of the world around them as it is, not as it should be. As I will be Registered Nurse soon after I graduate, others will put their full trust in me when I care for them in the hospital setting. I want to show them the beauty of life through my work and all to have the best quality of life.”  – Bridget

“El Salvador truly stole my heart, and taught me so much about myself and the direction I want to take in dietetics. To meet those with so much less, but yet so proud of what they have and who they are was a lesson that still resonates with me. I am already ready to go back to such a beautiful land and wonderful people (not to mention the food!)” – Mandi

Recently, one of our assistant professors in the dietetics program, Sockju Kwon Fogelman, PhD, RD had the opportunity to travel to South Korea and speak with dietetics students at Dong-A University in Pusan, Korea.  Dr. Kwon spoke with undergraduate and graduate students and discussed the future of dietitians and current nutrition controversies in Korea.  At Missouri State, we encourage our students to think globally and here are two examples of nutrition concerns around the world.

The first issue facing Koreans that Dr. Kwon addressed concerns small verses large grocery stores.  Large grocery stores often have competitive pricing on products and provide convenience to customers; as a result, the small grocery stores may suffer.  In Korea, several small stores have been put out of business by their larger competitors, which has negatively affected the Korean economy. The government decided to intervene in this situation, so large grocery stores have to close their doors at least twice a month.  It is mandated that these stores close.  To further help the smaller stores, the city of Seoul suggested restricting the supply of necessary items such as fresh fruits and vegetables to large grocery stores. This type of restriction is only a recommendation, not legally enforced. However, the consumers, suppliers, and large markets show great concerns over lack of convenience, difficulty in distributing fresh fruits and vegetables, and loss of sales, respectively.

The second concern is regarding food safety in Korea.  While Dr. Kwon was there, a food safety alert was issued.  A lot of consumers became sick because they did not check the expiration date on products, specifically milk products. Koreans frequently get fast food at convenience stores, and in their hurry to pick up beverages, they did not check expiration date. The out-of-date products are a concern, but lack of consumer education on reading expiration dates is also a problem. Korean government enforces grocery and convenient stores not to display anything expired, but the lack of awareness in the public about the severity of food borne illness can be more problematic.

Blog post by Hamilton Manifold, Missouri State University Dietetic Intern:

Vegetables. The dreaded word. The daunting dish. The vegetable category scares a lot of people when cooking, including my Southern parents whose staple vegetable is a potato with mounds of sour cream and butter. A common bias I have witnessed, and I must admit have even experienced when thinking about vegetables is that they just don’t taste good. Today, I want to make a suggestion that we wipe our slates clean, and take a fresh look at a few ways that vegetables can actually be delicious.

Our nation is known for cultural diversity, so we can take a few lessons to from other cultures that bring vegetables dishes to life with aroma and taste. Aromatic vegetables have been used in the most prestigiously known food countries for centuries with good reason. The three vegetables our Cajun friends have deemed the “holy trinity” celery, carrots, and onions, are known as aromatic vegetables with garlic often added. They commonly make the base for the most flavorful and healthful foods. Start with a part of these three sautéed in oil, and you are bound to instantly make your vegetable dish 100 times tastier.

Mirepoix – the French term for celery, carrots, and onions.

Soffritto – the Italian term for onions, garlic, and celery.

Refogado – the Portuguese term for braised onions, garlic, and often tomato used in Brazilian cooking.

Suppengrün – the German term for soup greens that typically includes leeks, carrots, and celery.

Canola oil is a wonderful, healthy option for sautéing these items because it holds heat well, however olive oil is also a healthy choice.  Simply toss in the above items in a tablespoon or so of oil, let them cook for a few minutes; add in any desired spices and additional items, then let cook for a few additional minutes to disperse the flavor. Another tip, if onions make you cry easily, put it in the freezer for about 5 – 10 minutes before chopping to help. However, don’t forget about it because if you leave it in the freezer long-term it will have a mush-like consistency when you try to chop it.

Below is a quick recipe for Brazilian Verdura Refregada, give it a try!

Verdura Refregada

1 Tbs oil

1 Tbs finely chopped onion

1 tsp finely chopped garlic (1 – 2 cloves)

4 – 5 cups shredded collard greens, kale, OR mustard greens

        (can substitute any green leafy vegetable).

Salt & pepper to taste

1.       In a large pan, heat oil over medium heat.

2.       Add in onion, then garlic and sauté until golden brown.

3.       Add shredded vegetables and mix ingredients in pan.

4.       Season with salt and pepper to taste.

Recipe modified from Authentic Brazilian Cuisine. Available at: http://authenticbraziliancuisine.blogspot.com/2010/02/refogar-quintessential-technique-in.html. Accessed on March 4, 2013.

This blog post was written by Carmen Boyd, MS, RD, LD, Dietetics Program Director for Missouri State University.

Working with Convoy of Hope has been a rewarding experience for our dietetics program in so many ways!   This January, an opportunity came available for two students, Leann Robley and Aubrey Snedeker, to accompany me to Arusha, Tanzania to gather anthropometric data on children in their newly established feeding program near Mwika, Tanzania.  Arusha is in northern Tanzania in the Kilimanjaro region and is a heavily populated area with beautiful African landscapes and on the edge of the Great Rift Valley.  This opportunity was made possible in part by a CASL Faculty Fellowship research stipend awarded to me in the fall for the evaluation of nutritional status on the children in this program.  We traveled to Tanzania in late January where we were met by COH staff on the ground in Tanzania. We spent the next week traveling in the area learning about the culture and the health needs of the region.

In addition to learning about the region and the culture, we were able to work with two different tribes in the area – the Chagga and the Masaai.  The school in Mwika is primarily Chagga and we obtained baseline anthropometric measurements on approximately 150 students who are at the school, located on Mt. Kilimanjaro.  This school is run by Mama Mringa and her pastor husband and son.  It houses approximately 40 orphans full time, in addition to the other students at the school.  We were able to observe a number of clinical signs of malnutrition besides the low anthropometric measures of many of the students, which include discolored hair, skin lesions, and loss of hair.  The need of this school goes much beyond just food.  Many of the orphans are AIDS orphans and have no source of support other than the school.

We traveled to Engaruka where we gave a women’s seminar on general sanitation and nutrition to approximately 80 women.  This area is Masaai land and the women were Masaai.  It was quite an experience to visit and talk with these women in tribal dress, many who spoke English and were Lutheran!  (The Germans came to Tanzania in 1836.)  It was one of those times you realize that women are the same wherever you go.  They are concerned for the health and welfare of their families, want to help each other and have a good time doing it.  We had a great time talking with them about food, health, sanitation, babies, and many other things, learning from them as they hopefully learned from us.   They sang and danced and Aubrey and Leann both were able to participate!  We did a small food distribution of beans for the participants and spent the night in an ancient campground with Masaai guards.  It was quite an experience!

We are grateful to Convoy for the experiences they offer our students and we look forward to working with them in this project in Africa as well as others!

It’s that time of year when we forget about our New Year’s Resolutions to lose weight.  We’ve tried being healthy, we’ve spent time on the treadmill, and we’ve counted calories.  But, the pounds just are not coming off as quickly as we would like.  Don’t give up.  It is normal to hit a plateau and lose weight slowly as you near your goal.  To stay motivated, try the following tips:

1.  Watch portions.  Use a smaller plate for meals to help control portion sizes.  Remember, what you are SERVED in a restaurant is most likely MORE than one portion.
2. Fill up on fruits and vegetables. Half of your plate should be produce.
3. Try flavored waters.  Orange, lemon or lime slices make a great addition to water. Sipping water throughout the day will hydrate you and provide a feeling of fullness.
4. Track your calories on an app.  There are lots of options out there and weight loss equation is simple…eat less, move more.  By keeping track of the calories you’re eating, you are more likely to lose weight.
5. Eat protein at every meal.  Protein is found in dairy, meat, eggs, nuts and legumes.  Choose low-fat options to keep calories low.  Eating protein at each meal provides a filling of fullness, making it less likely you’ll binge later.
6. Be active most days of the week.  We’ve all heard it, now do it!  Make exercise part of your daily routine.
7. Be smart when you eat out!  Study the restaurant’s nutrition info and know what you’re going to order before you even get to the restaurant.
8. At the restaurant, save half your meal and take it home.  Viola!  You have consumed fewer calories and don’t have to make lunch the next day, a win/win situation.
9. Aim to lose about 1 pound a week, more than that will be hard to keep off long-term.
10. Don’t be too hard on yourself.  While weight is important, there are many factors included in a healthy lifestyle.

As we wrap up another semester in the BMS department at Missouri State, it is such a busy time of the year.  Finals, grades, graduation, gift wrapping, holiday plans…the list goes on and on.  It can be a struggle to plan healthy meals during this time, but with a little forethought, you can avoid the typical holiday weight gain.

Choose a day (Sundays work for me) to plan a week’s worth of meals, shop for groceries, and prep in advance.  Then, weekday nights will go more smoothly and you will have a balanced, delicious meal on the table to enjoy with others.

The link below will get you off to a great start, with a Missouri State “Bears Show How To Cook a Family Friendly Meal.”  Happy Holidays!

http://www.youtube.com/watch?feature=player_embedded&v=sFktWh9VdWU

The semesters seem to fly by and it is time once again for our Sports Nutrition Potluck.  Students in class prepare tasty dishes appropriate for both endurance and strength athletes.  Then, the class votes on their favorite recipe.  We also compile a cookbook for everyone, which students use as a resource when counseling clients.  This year our winner is Beth Chapin, Athletic Training major from West Plains, MO.  Her cold veggie pizza can be a meal or a snack and was a hit with everyone. Congratulations Beth!

Cold Veggie Pizza

This pizza is ideal for vegetarians and athletes limiting calories.  The pizza has a 3:1 ratio of carbs to protein and would make a nice post-workout recovery snack.  Since most people do not eat adequate vegetables, this is a great way to “sneak” them in and can be adapted to meet your preferences.

Ingredients:

2 (8 oz) cans of crescent rolls

2 (8 oz) tubs of cream cheese

4 tablespoons of fat-free milk OR  ½ cup of low-fat mayonnaise

1 (8 oz) package of dry Ranch mix

2 cups of choice of veggies (tomato, broccoli, cauliflower, carrots, celery, green bell peppers)

8 oz of shredded cheddar cheese

Substitutions can be made to lower the calories of this dish even more:

Plain yogurt can be substituted for the cream cheese or mayonnaise

Directions:

1. Preheat oven to 375°

2. Roll crescent roll dough onto a 9×13 greased baking sheet, pinching the edges to form the crust.

3. Bake crust for 12 minutes. Let cool.

4. In a small mixing bowl, combine cream cheese, milk, and dry Ranch dressing.

5. Spread mixture the cooled crust.

6. Slice vegetables of choice into small, thin pieces. Spread over cream cheese layer.

7. Chill for hour.

8. Slice and enjoy!!

Nutrition information per serving:

Makes 16 servings

Calories: 85 calories, Fat: 3.5 grams, Carbohydrates: 9 grams, Protein: 3 grams, Fiber: < 1 gram