We have the winner of our annual Sports Nutrition potluck.  This semester the honors go to Boston Alverson, an Exercise Science and Movement major.  Boston’s “Egg and Bacon Breakfast Muffins” were a hit with students and are easy-to-prepare.  Eating protein at breakfast fills you up and these “muffins” have nine grams protein each.  Change or add more vegetables to increase nutrition and add variety to this recipe.

Egg and Bacon Breakfast Muffins

Ingredients

• 5 t. hot sauce
• 6  thin slices bacon or turkey bacon
• 1/2 cup shredded cojack cheese
• 1 small chopped tomato
• 12 large eggs
• 1/4 tsp garlic powder
• 1 tsp pepper
• ½  tsp salt
• ½  cup chopped onion
• 4 tbsps chopped green onion

Directions

1. In a skillet, cook chopped bacon over medium heat until  cooked through. Drain grease.
2. In a bowl, beat the eggs. Add onion, green onion, tomato, salt, pepper, garlic powder, and hot sauce.
3. Stir in bacon and cheese.
4. Spoon by 1/3 cupfuls into greased muffin cups.
5. Bake at 350° F (175° C) for 20-25 minutes or until tops are set and a knife inserted near the center comes out clean.

Servings:  Makes 12 muffins

Nutrition Information for One Muffin: 110 calories, 7.5 grams fat, 2 grams carbohydrate, 9 grams protein

Former Missouri State Dietetic Students, Megan Shamleffer and Whitney Lang, will be presenting outcomes from their undergraduate Food Science project at the Missouri Dietetic Association annual meeting at Hilton St. Louis Frontenac, St. Louis, MO on April 18-20, 2012.

These students investigated the effect of drying potatoes before or after frying on the quality of French fries.  Potatoes that were dried 10 minutes before frying showed a reduction in frying time by 30%.  Individuals who participated in the sensory panel taste test preferred these potatoes because of increased crispness, decreased softness, and decreased greasiness of French fries.  Thus, it was concluded that since the potatoes were fried for less time, they absorbed less fat and were of better quality.

The Missouri Dietetic Association holds its annual meeting for the dietetic professionals and educators who promote and educate optimal nutrition, health, and well-being in the public.  For more information on the Missouri Dietetic Association annual meeting, please visit the Missouri Dietetic Association website at http://www.eatrightmissouri.org/meetings/index.asp.

How do pineapples grow?

That question and many others were answered for six dietetics majors on our fifth annual trip to El Salvador with our host, Convoy of Hope.  For the past five years over spring break, students have participated in BMS 400 Malnutrition in Developing Countries by traveling to El Salvador and working with the Convoy nutritionists with the Children’s Feeding Initiative there.  Students assist in taking anthropometric measurements (height, weight, arm circumference) of students to monitor their progress in these feeding programs.  Visits to the World Food Programme, a home for malnourished children called Love Links, a trip to Pounds of Love which is the Salvadoran version of Women, Infants and Children, an AIDS home, orphanage, mother’s club, old folks care home and many other facilities that Convoy helps with food were made during the week.  During these visits, students were able to see firsthand the effects of malnutrition.

Students also toured CENTA which is kind of a combination of our USDA and Cooperative Extension Services.  This tour is always very interesting as students learn how the government works with the people to improve their food supply and agricultural practices.  We toured their food technology areas where we saw their work with different types of flours – really different types of flour like fish flours – and with preserving foods in different ways to assist in improving the diets of families.  For example, hibiscus (the flower) is made into jelly and jams and many fruits such as carambola (star fruit) are dehydrated.  Both are good sources of vitamin C and contain a number of antioxidants. A visit to the new greenhouses provided an understanding into the technology needed to be able to grow many foods we take for granted (like tomatoes) that simply don’t grow as well in the more tropical climates.  As it is a joint project with South Korea, one also gets a glimpse into some of the politics of the country, too.  A trip to their fields and orchards showed us how cashews grow (do you know?) and of course, how pineapples grow.  If you don’t know, we won’t spoil the surprise!

Our culminating event was our last evening in San Salvador when we met with a 2005 Missouri State graduate, Andrew Dougherty, who is the UN Director for Outreach for El Salvador and his wife Jude who is the Programs Director for USAID in El Salvador.  We had dinner with them at the World Trade Center‘s Plaza Futuro at Bennigan’s and they told us about their work in El Salvador and their paths getting there.  It was very interesting talking with them and learning even more about El Salvador.  We were so glad they were able to join us!  Many thanks to Andrew and Jude as well as our dear friends from Convoy for making our week spectacular!

Tomorrow, March 14, is a special day.  When I asked my students if they knew what tomorrow represented, one said, “Three days until spring break?”  While that day may be considered special by most in the college community, that is not quite what I was thinking.

March 14 is “Registered Dietitian Day.”  Speaking as an RD, it is the perfect time to remember that dietitians are the experts when it comes to food and nutrition.  A few things to think about:

• Registered Dietitians are the food and nutrition experts who can translate the science of nutrition into practical solutions for healthy living.
• Registered Dietitians have degrees in nutrition, dietetics, public health or a related field from well-respected, accredited colleges and universities, completed a dietetic internship and passed an examination.
• Registered Dietitians use their nutrition expertise to help individuals make unique, positive lifestyle changes.
• Registered Dietitians work throughout the community in hospitals, schools, public health clinics, nursing homes, fitness centers, food management, food industry, universities, research and private practice.
• Registered Dietitians are advocates for advancing the nutritional status of Americans and people around the world.

It is also important to mention, on Registered Dietitian Day, that we are always looking for strong students in the field of dietetics.  At Missouri State, the dietetics program prepares students to be RDs and practice in the field.  We received wonderful news this week that Missouri State now also has an accredited Dietetic Internship Certificate Program!  Thanks to those who put in many hours to help make the internship a reality.

For more information about our dietetics program, visit us on Facebook or on MSU’s Biomedical Sciences webpage at www.missouristate.edu/dietetics.  For more information on the Dietetic Internship, contact Hillary Roberts, MS, RD/LD at HRoberts@missouristate.edu.

Source: Academy of Nutrition and Dietetics (www.eatright.org)

February is Heart Health Month.  With Valentine’s Day approaching, we have “hearts” on our minds; remember to focus on cardiovascular health too. 

More than 41 million women in American women have heart disease.  In fact, it’s the leading health problem that kills women (not cancer — a common myth).  But the good news is that just five lifestyle guidelines can cut heart attack risk by a whopping 92%, according to a Swedish study of more than 24,000 women.

 Top Five Lifestyle Guidelines:

• Moderate Alcohol
• A Healthy Diet
• Daily Exercise
• Normal Body Weight
• Not Smoking

 These five guidelines are not new and most of us probably think about exercising daily and eating healthy, but how many of us actually do it?  Start by setting goals, making them reasonable and measureable.  Small steps can make a big difference. 

As we think about Valentine’s Day, think about ways to make your heart healthier too.  Focus on RED fruits and vegetables; they have a lot of nutrition and vitamins.  Serve a fruit salad with raspberries, red grapes, strawberries, and cherries.  Add red pepper to a salad.  Drink RED wine in moderation; it has resveratrol, an antioxidant, which may protect the heart.  Eat dried cranberries or add them to salads.  And, my personal favorite, make dark chocolate covered strawberries for your sweetheart on Valentine’s Day. 

 For more tips on a heart healthy Valentine’s Day, watch here:

Dietetics instructor shares great ways to be sweet to your loved ones while protecting their heart: http://t.co/icEtz0dY

It is that time of the year again; time to make resolutions and set goals.  Many Americans vow to lose weight and be healthy in the New Year.  With that goal in mind, it is important to remember the role snacks can play in a healthy diet. 

Eating smaller meals, along with 2-3 snacks each day will help prevent eating binges, control blood sugar levels, and boost the metabolic rate.  The key to choosing good snacks is in the combination of foods and the nutrition they provide.  Ideally, snacks need some protein and some carbohydrate.  With a little planning, snacks can help you meet your “be healthy and lose weight” resolution!

Superb Snacks

1.  Nuts – Grab a handful (about 15 nuts).  They have protein, which helps fill you up, along with vitamins and minerals essential for good health.
2. Hummus and Red Pepper – Vitamin C and antioxidants are abundant in the red pepper and hummus adds nice flavor.
3. Greek Yogurt – This type of yogurt has 2-3 times the protein of regular yogurt with lots of calcium too.  Add frozen berries for an extra nutrition boost.
4. Apple and Peanut Butter – This snack is great for all, but especially popular with children.  Leave the skin on the apple and use a pre-portioned “Peanut Butter To Go” cup for extra ease.
5. Trail Mix – Make a big batch on the weekend and use it throughout the week.  Be sure to include nuts, seeds, and dried fruit.  The portion for trail mix is ¼- ½ cup, as it can be high in calories.
6. Chocolate Milk – Nothing is easier than grabbing a bottle of milk.  It has a perfect combination of carbohydrate and protein, just make sure you go for low-fat or fat-free milk.
7. Cheese and Crackers – With many varieties of string cheese, cheese cubes or “cracker cuts,” it’s easy to add cheese to whole-grain crackers and get a dose of protein and calcium. 
8. Fiber One Bar – Portable, easy and full of fiber, this bar is a great option.
9. Fruit or Raw Vegetables – Most of us do not get the recommended 5-9 servings of fruit and veggies each day.  Toss an orange, plum, pear, carrots or broccoli in your briefcase and boost your vitamin intake.
10. Frozen Fruit Bar – These bars are a great way to enjoy a pleasant sweet treat while staying in good health.
11. Nut Clusters – If you have not tried True North pecan, cashew, almond clusters, pick some up on your next trip to the grocery store.  They are slightly sweet, really crunchy and packed with nutrition.
12. Chocolate Graham Crackers with Peanut Butter – The “healthy” peanut butter cup, this snack will satisfy your sweet tooth.  Remember to go easy on the peanut butter, as it is high in calories.

It’s time again for the semi-annual Sports Nutrition potluck.  We had a delicious potluck this semester and a lot of wonderful food choices.  It was hard to choose a “winner.”  In fact, there were so many tasty items, we had a tie and have two recipes which share the honor of “best dish.”  See winners and their recipes below.

Pear Bars, submitted by Brianna Willoughby, Dietetics Major

These delicious bars are high in carbohydrates and calories, so they are a good choice for an endurance athlete. They can be eaten at breakfast or for a sweet snack.  The walnuts and ground flax adds Omega 3 fatty acids, which are good for overall health.

Ingredients: 

2 Ripe Bartlett Pears

2 tablespoons Ground Flax Seed

6 tablespoons Water

1/2 cup Butter, softened

2 cups Sugar

2 1/2 cups All-Purpose Flour, sifted

1 1/2 teaspoons Baking Soda

1 teaspoon Salt

1 teaspoon Cinnamon

1/2 teaspoon Nutmeg

1/2 cup Raisins 

1/2 cup Walnuts, chopped 

1/4 cup Powdered Sugar 

Directions:

1. Preheat the oven to 350.

2. Grease and lightly flour a 9 x 13 pan.

3. Peel, core and chop pears (should be about 2 cups).

4. In a small bowl mix together the ground flax seed and water.

5. Cream the butter and sugar until light and fluffy.

6. Mix in the flax seed mixture.

7. Sift flour through nutmeg and mix into the butter mixture.

8. Stir in pears, walnuts and raisins

9. Pour into the 9 x 13 pan and bake for 45 minutes.

10. Dust with powdered sugar once cooled .

Note:  Batter will be thick until pears are added

Nutrition Information per bar:

Servings: 16

Per Serving: 275 calories, 8 g fat, 50 g carbohydrate, 1.5 g fiber, 3 g protein 

Awesome Pico de Gallo Dip, submitted by Teresa Walker, Athletic Training Major

This dip is good for an athlete who is trying to cut weight or anyone watching calories. It is tasty, high in fiber, Vitamin A and Vitamin C, and has very little fat. This dip would be a good recovery food after exercise, because it has the 3:1 CHO to PRO ratio.

Ingredients:

1 green bell pepper, chopped

1 red bell pepper, chopped

1 red onion, chopped

2 limes, squeezed

3 tomatoes, diced

1 can white corn, drained

1 can sweet golden corn, drained

2 cans black beans, drained

2 cans diced tomatoes with green chiles (like Rotel)

3 habaneros, chopped (very tiny) and de-seeded

3 peppers, chopped and de-seeded

2 ½ tsp salt

2 tsp ground black pepper

Chopped fresh cilantro to taste (approx. 3-4 tbsp)

Directions:

1. Mix everything together in a big bowl.
2. Jalepeños can be substituted for the habaneros to take down the heat. Make sure to wear gloves while handling the peppers.
3. Serve with tortilla chips.

Nutritional Information for 1 cup pico and 12 chips (loaded):

Servings: 10

Per Serving: 270 calories, 8 g fat, 45 g carbohydrate, 8.5 g fiber, 13 g protein

    This holiday season, give yourself the best gift of all…health and well being!

As the holidays near, it is hard to avoid all the goodies, parties, and cookie exchanges.  We don’t want to correlate these happy times with weight gain, but for some it seems inevitable.  As an RD, my advice would be to eat what you like in MODERATION.  On the special day (Thanksgiving), enjoy the company, and take the focus off of food.

If you are committed to avoiding weight gain over the holidays, there is good news.  Recently, a panel of experts found there are several diet plans which not only promote weight loss, but also improve health. 

According to the panel convened by U.S. News & World Report, the diets listed below are nutritionally complete and promote healthy weight loss.

Experts rated 20 popular diets on a scale of 1 to 5 — 5 being best. For the ranking, they focused on nutrition and safety. The “Top Diets” are:

• DASH Diet, 4.8. Endorsed by the U.S. Department of Health and Human Services, DASH is designed to prevent high blood pressure. It’s heavy on produce and low in saturated fat and salt.
• TLC Diet, 4.7. The National Institutes of Health developed this plan. It’s high in fiber and calcium and low in saturated fat.
• Mediterranean Diet, 4.6. This eating plan includes lots of whole grains, fresh fruits and vegetables, salmon, and ”heart-healthy” fats such as olive oil. Red wine in moderation is encouraged.
• Mayo Clinic Diet, 4.5. The plan developed by Mayo Clinic experts includes foods with low energy density, such as fruits and vegetables. It allows dieters to eat more while eating fewer calories.
• Volumetrics Diet, 4.5. Another plan that’s based on low energy-dense food, Volumetrics focuses on fruit, vegetables, whole grains, nonfat dairy, and lean meats.

At the bottom of the list were the Paleo Diet, Atkins, and Raw Food Diet.  These plans excluded too many food groups and were lacking in vitamins/minerals.

Sources: U.S. News & World Report and WebMD

Last night we honored our senior dietetics students.  We have a wonderful group this year in the Missouri State Dietetics Program and look forward to hearing about their success as dietitians.  The majority of the students graduate in May, but we did have three people who received a fall match for a dietetic internship!  Congratulations to all.

New research proves something dietitians have been suggesting for years when it comes to fighting the ”battle of the bulge.”

We consume more calories from liquids than ever before and they are landing on our waistline. The bottom line…watch the calories you drink, they add up!

According to an August 2011 report from the U.S. Centers for Disease Control and Prevention’s National Center for Health Statistics, Americans’ consumption of sugar drinks has increased over the last 30 years.  For study purposes, sugar drinks were defined as fruit drinks, sodas, energy drinks, sports drinks and sweetened bottled waters (diet drinks, 100% fruit juice, sweetened teas and flavored milks did not count).   High consumption of sugar drinks has been linked to poor diet quality, weight gain, obesity and type 2 diabetes.

Key findings of the report include:

• Males consume more sugar drinks than females.
• About 50% of Americans consume sugar drinks on any given day.
• Most sugar drinks consumed away from home are obtained from stores, not restaurants or schools.

When I counsel a client on weight loss, drinks are the first place I look as a way to cut calories. One of the main reasons to watch calorie-laden drinks is because liquids rarely fill you up and many of us end up drinking more calories than we think.  There are lots of great low-calorie options out there, so look for those to replace your sugar drinks.

If you just can’t give it up, I like to remember that all foods (or in this case liquids) fit in moderation.  If you like a sugar drink with lunch, enjoy it then but  consume something that is low-calorie at breakfast and dinner.  A 32 oz. sugar drink can have 350-400 calories. You have to decide, would you rather have the drink or a dessert?

As with most everything, there are exceptions. Flavored milks are a great choice because even though they have more sugar than white milk, they are high in nutrition and encourage consumption of calcium in young people.  Also, for athletes exercising for long period of time, especially in the heat, sports drinks are crucial.

The bottom line…

• Keep in mind, your body is 60% water, so it is always a great choice.
• Aim for about 8 cups of fluid a day, more of if you’re active or in the heat.
• Think about what you drink!