Banana Oat Muffins

These are a favorite at my house, a great whole grain muffin that is a little sweet and has some chocolate too!

1 ½ cups whole wheat flour
1 heaping cup quick oats
¾  cup brown sugar
1 tsp baking soda
1 tsp baking powder
2 tsp cinnamon
¼ tsp salt
2 large or 3 medium ripe bananas, mashed well
¼ cup canola oil
2 large eggs
1 tbsp vanilla
½ cup semi-sweet chocolate chips
Cooking spray

Preheat oven to 350 F. In a large mixing bowl, combine flour, oats, brown sugar, baking soda, baking powder, cinnamon and salt. In a separate bowl combine bananas, oil, eggs and vanilla. Mix wet ingredients into dry ingredients until well mixed. Stir in chocolate chips. Spray one muffin tin for 12 muffins with cooking spray. Place batter into muffin tin. Bake for 20-25 minutes or until a toothpick inserted in center comes out clean.  

Enjoy!!

Vitamins & Supplements

I held a nutrition class last night at the Cloer Family Vineyard http://cloerfamilyvineyards.com/. I received lots of great questions. It made me realize how much people need good information about many nutrition topics. Over my next few posts, I will answer some of the questions because I think it would be helpful to most.

In general, if you eat nutritious well rounded meals most of the time, you probably don't need a multivitamin. There are many exceptions to this rule,  including during pregnancy, if you have malabsorption issues, or if you have a known deficiency. Many people are also deficient in Vitamin D. It would be a good topic to discuss at your next doctor's appointment, a simple blood test provides great info to tell us if you need more vitamin D. 

If you want to learn more about vitamins & supplements, the National Institute of Health (NIH) has great unbiased info. (Note that some of their links are in black letters and it is not obvious that it is a link, so if the page looks like it is missing info, click on some of the words there and see if it sends you someplace else.) Here is their link for supplements: http://ods.od.nih.gov/factsheets/list-all/

Keep in mind that all vitamins & minerals are essential which means you must consume them. However, more is not always better. You can have too much of anything, even extremely large water intake can cause death. Also some herbs type supplements do actually provide effects in the body. Not all of them are studied well and some probably do absolutely nothing or could even be harmful. Always tell your doctor about any supplements that you are taking.

I have added this link to my blog site, also note that there are lots of great links along the edges of the blog.

Hope you find this helpful!!

National Women's Health Week

This is women's health awareness week, which is one of my favorite areas of practice within nutrition. As luck would have it I am also extremely excited to announce that I am officially the Registered Dietitian for a medical practice, two actually, where I can help everyone with basic nutrition, weight loss and will also focus on women's health issues such as diabetes in pregnancy. I am working for the North Carolina Center for Reproductive Medicine and Triangle Physician's for Women. I am able to see both male and female patients so if you are looking for a great RD, give us a call @ 919-233-1680. Here are their websites: http://www.tp4w.com/  & http://www.nccrm.com/

Here is additional info for Women's Health Week from the Academy of Nutrition and Dietetics:


During National Women's Health Week, Academy of Nutrition and Dietetics Encourages Women to Make Healthful Eating a Priority  5/10/2013

CHICAGO – Busy work and family schedules can often lead to women putting their own health on the back burner. The Academy of Nutrition and Dietetics encourages women of all ages to make time for regular preventive screenings, as well as eating right and getting regular physical activity.
This year, Mother's Day kicks off the 14th annual National Women's Health Week (May 12 – 18), which includes National Women's Checkup Day (May 13). This national week-long observance promotes healthy eating, regular activity and mental health. It also encourages women to take action by scheduling regular preventive screenings and checkups with their healthcare professionals.
"National Women's Health Week provides a great opportunity for women of all ages to take time to ensure they are doing everything they can to lead a healthy lifestyle," says registered dietitian nutritionist and Academy spokesperson Jennifer McDaniel. "Developing a healthful, balanced diet and regular physical activity can do wonders in preventing and reducing the risk for life-threatening diseases in women, including heart disease, diabetes and cancer."
Nutrient-rich foods provide energy for women's busy lives and help to prevent disease. McDaniel offers the following tips for a daily healthful eating plan:
At least three one-ounce servings of whole grains (bread, cereal, pasta, brown rice or oats)
Three servings of low-fat dairy products (milk, yogurt or cheese)
Five to six ounces of protein (lean meat, chicken, turkey, fish, eggs, beans or peas and nuts)
Two cups of fruits—fresh, frozen or canned—without added sugar
Two-and-a-half cups of colorful vegetables—fresh, frozen or canned—without added salt
Regular health screenings should be a priority and are essential part of ensuring a healthy, long life. The Academy encourages women to take the Checkup Day Pledge and schedule at least one health screening during May.
"We all play a role in women's health. Thanks to the Affordable Care Act, women can now receive a number of types of preventive screenings without copays," McDaniel says. "Early detection is an effective way to stave off heart disease, as well as other diseases, such as Type 2 diabetes, cancer and osteoporosis."
"A great adjunct to your health care team is a registered dietitian nutritionist," McDaniel says. "There is no greater resource for healthy eating than a registered dietitian nutritionist. We have the training and expertise to design an eating plan that is just right for you."
Learn more about women's health, and find a registered dietitian nutritionist in your area.

All registered dietitians are nutritionists – but not all nutritionists are registered dietitians. The Academy’s Board of Directors and Commission on Dietetic Registration have determined that those who hold the credential registered dietitian (RD) may optionally use “registered dietitian nutritionist” (RDN) instead. The two credentials have identical meanings.

The Academy of Nutrition and Dietetics (formerly the American Dietetic Association) is the world’s largest organization of food and nutrition professionals. The Academy is committed to improving the nation’s health and advancing the profession of dietetics through research, education and advocacy.

Springtime Makeovers....Ladies Night Out

For all of you in Raleigh area, I am teaching a class at the Cloer Vineyards on Thursday May 16 at
7:00PM. We will learn how to makeover your favorite recipes to be more healthy and still delicious. Please join us for food, great info, fun and of course a taste of wine. The cost of $15 per person, please register by sending name and phone number to cloervineyards@bellsouth.net.

Hope to see you there!!

Food Allergy Awareness Week

Food allergy awareness is a topic near and dear to my heart. My sweet 9 year old daughter unfortunately is allergic to peanuts. I learned of this when she was 16 months old when I gave her a granola bar with peanut butter. She had an awful reaction and I gave her benadryl. I was not a Dietitian at the time, but I did have a BS degree in Food Science and still did not realize how serious it was. I should have brought her to the Emergency Room, we were very lucky that it didn't affect her breathing and that the benadryl worked. She was diagnosed later that week with severe peanut allergy and mild egg allergy. She has since then grown out of the egg allergy but remains allergic to peanuts. If anyone ever has a severe reaction (also called anaphylaxis), call 911 and give an Epipen if it is available. Copied from the FARE website, here are the symptoms to look for:

Symptoms of Anaphylaxis

Anaphylaxis often begins within minutes after a person eats a problem food. Less commonly, symptoms may begin hours later. About 25 percent of patients have a second wave of symptoms one to several hours after their initial symptoms have subsided. This is called biphasic anaphylaxis.

Anaphylaxis is highly likely to be occurring when any ONE of the following happens within minutes to hours after ingestion of the food allergen:

1.  A person has symptoms that involve the skin, nose, mouth or gastrointestinal tract and either:

Difficulty breathing, or

Reduced blood pressure (e.g., pale, weak pulse, confusion, loss of consciousness)

2.  A person was exposed to a suspected allergen, and two or more of the following occur:

Skin symptoms or swollen lips

Difficulty breathing

Reduced blood pressure

Gastrointestinal symptoms (e.g., vomiting, diarrhea, or cramping)

3. A person was exposed to a known allergen, and experiences:

Reduced blood pressure, leading to weakness or fainting

Here are other things I have learned/tips:

• Do NOT hesitate to give an Epipen!!  Administering the shot when a person doesn't need it will literally give them a rush of adrenaline and it is extremely unlikely to cause any harm. However, delaying or skipping the shot is the cause of death in most people with allergic reactions. 
• Always go to the ER if you have a severe reaction, even if your medicine is helping. Sometimes you can have a second very severe reaction after the medication. 
• Peanut/nut and fish/shellfish allergies are unpredictable, you may have a mild reaction once and a very severe one the next time. So you cannot assume you will always have mild reactions if you are allergic to either of these. Food allergies to dairy and egg are consistent. If you have a mild reaction the first time, that is typically the type of reaction you will always have. 
• It can be unbelievably stressful when small children are first diagnosed with food allergies. It is very sad when you learn that your child can die from a food that most other children eat all the time. It is also very worrisome in small children that put everything in their mouths and are likely to pick up/take food from anyone/anywhere. 
• Make sure your medications are not expired. If you figure out your meds are expired at the time of a reaction, using them is more than likely better that not giving them at all. 
• You can ask your MD to prescribe 6 or 8 Epipens at a time. This allows you to pay one copay and get multiple sets. This gives you the ability to have sets in multiple locations such as at home, at school, at a caregivers house, one for your purse, etc. 
• Food manufacturers are required to list the 8 top allergens clearly on the ingredient label. They DO NOT have to disclose if the products are made on the same line or facility as other allergens. Most large food companies do disclose this but if you are not sure call and ask. Eating whole foods is much easier to navigate than eating processed foods. (Whole foods are generally much better for you anyway.)
• Joining a support group is invaluable when you have a child which is first diagnosed. They can help you figure out what you can/can consume and offer tremendous emotional support. Our local support group in the Raleigh, NC area is such as NC Faces, here is a link to their webpage:   http://www.ncfaces.org/
• The national organization which promotes awareness and research is FARE. Here is a link to their website with many resources: http://www.foodallergy.org/home
• Don't go anywhere without your medication/Epipens.
  
  I found my daughter an awesome little belt with a stretchable pouch that she can wear when she doesn't want to carry a purse. It is called a SPIbelt. They have lots of colors and patterns. We ordered this adult sized peace sign belt and it is perfect. Here is their website.  http://www.spibelt.com/products/spibelt

Maria's Fast Food

I rarely eat fast food from a restaurant. If I do, I generally go to Chick-fil-A and get a fried chicken sandwich because I really like fried chicken, not because it is a very healthy choice. This is why I generally try to stay away from fast food restaurants. However, I am typically very busy so I here is what I need to do when I need to eat in a hurry, which is often:

• I carry a pack of 100 calorie almonds in my purse at all times. I also throw in a an apple or orange if I am going to be away from home for more than a couple of hours. If I get hungry the nuts and fruit keep me satisfied until I can eat something more substantial.
• For a quick meal on the go, I will eat cottage cheese or plain Greek yogurt with fruit, nuts or a little bit of cereal thrown in. Cottage cheese and veggies will work too. 
• I will pack or grab a sunbutter sandwich (peanut butter or any nut butter will work).I make it on a slice of whole grain bread or Ezekiel bread. 
• On the way out of the door sometimes I will make a smoothie with plain Greek yogurt and fruit, toss it into a cup with a lid and take it with me on the way out the door. I fill the blender with soapy water and deal with it later if I am in a hurry. 
• If I don't have time to use my blender, I will toss together plain Greek yogurt, berries/fruit and cinnamon in a plastic cup with a spoon and eat it on the go. A piece of string cheese and fruit works well too.
• Carrot sticks, celery sticks, clementines, apples, oranges all travel well for snacks in a hurry.

The key to making these snacks/mini meals work is to keep these things stocked in your house and remembering to grab something before you leave. Also keeping baby carrots or cut veggies ready to grab and go makes this really easy. Having one protein food and one fruit/vegetable will help keep you full for a while. If you are out and find that you need a quick mini meal, try going into the grocery store instead of a fast food place. When I do this I look for a single piece of fruit and a single serve yogurt or cheese. You could also check out the produce area and look for small/single serve precut items. 

Hitting your "reset" button

There are times in life where it would be great if we could just hit "reset" and start our day or moods over again. Unfortunately we don't come with reset buttons, but there are things you can do to "reset" yourself.

• Exercise either alone or with friends. It can be at the gym, lifting weights, doing cardio machines, or just talking a walk in my neighborhood or at a park with a friend. I try to get at least 30 minutes of exercise most days of the week. If I am really irritated, I have been known to hit punching bag. I bought one at a sporting goods store a few years ago. The guy in the store was a bit surprised that I wanted a punching bag...I think he asked me about three or four times "Are you sure YOU want a punching bag?" Of course I bought some hot pink gloves to go with it. At any rate, it can be quite therapeutic and a great workout!
• Taking a hot bath, I don't do this often, but when I do, I really enjoy it.
• Lying outside on my porch, especially if it is raining. My absolute favorite is listening to a distant thunderstorm outside and just losing myself in the sounds. 
• Listening to soundscapes.
• Take time away from your normal routine and responsibilities. I just spent a weekend away with my girlfriends. We do this annually, which is literally the most relaxing weekend I have each year. I really love sitting, catching up with my friends and enjoying the beach. I spend a whole 48+ hours doing pretty much only what I want to do. I am very lucky that I have a group of women that I can go away with that are laid back and where everyone can just chill out. I wish I could do this more often, but it seems that once a year is what I usually fit in. 

You can try some of these things if they sound appealing or do other activies that make you relax. It is important to relax/reset on a regular basis. It will help reduce your stress level which helps your overall health. Here is a link to an article with additional ideas if you would like to read more: http://www.webmd.com/balance/guide/blissing-out-10-relaxation-techniques-reduce-stress-spot

Happy "Resetting"