sarah's blog

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Have you ever wondered what a dietitian really eats? Nashville dietitian and media personality, Sarah-Jane Bedwell, R.D., L.D.N. was chosen by SELF editors as one of only four finalists nationwide to compete in a blog-off to become the popular magazine’s next “Eat Like Me” blogger.  Bedwell will be posting pictures of her meals and snacks as well as recipes, tips, and other hot nutrition topics on the SELF blog showing readers how easy (and delicious) it is to eat healthy.
 
“Sarah-Jane is a terrific candidate for the next Eat Like Me blogger, bringing her culinary knowledge and nutrition expertise to Self.com’s 3 million monthly visitors,” said Kristen Dollard, SELF’s Digital Director. “Our readers have made this SELF’s most popular blog, and it’s the fans who will determine their next blogger.”
 
The four dietitians will participate in a blog-off May 16 through June 10, 2011. The winner will win a yearlong contract to write for Eat Like Me, a blog devoted to what a registered dietitian eats each day. Watch for Sarah-Jane’s blog posts on May 16, 17, 26, 27, and June 7. You can help her become SELF’s newest blogger and put Tennessee in the national spotlight! Readers will be able to vote an unlimited number of times throughout the whole process for their favorite finalist.
 

The office: it’s where you spend 40 hours of every week and are faced with endless food temptations. From the vending machine, to a seemingly unending stream of birthday cakes to the notorious candy lady, there are food landmines around every corner of the workplace. This environment can pose a threat to your health and wellness goals. So, the question is, how are you going to avoid all of these landmines without quitting your job? Learning how to maneuver around these landmines is the key to surviving the workday while still achieving your nutritional goals.

To help you conquer the workplace obstacles to your health, listed below are the top five office landmines and suggestions to help you face them head on.

When I think of the mothers in my life, food is closely woven in to so many of the memories I have with them. There has never been a shortage of food at family gatherings, and this blessing is due in a large part to the work of the mothers in my life. My mother, my grandmothers, and my mother-in-law have all taught me many things about food-everything from preparing it to serving to eating it. In honor of them this Mother’s Day, I would like to share with you some of the lessons they have taught me that I cherish today.

My Mom taught me that even the smallest thing can make food more enjoyable. I remember that as a very young child, my Mom would ask me if I would like my sandwich cut in half into triangles or rectangles. As Oprah says, the love is in the details. I have many fond memories of getting notes from her in my lunch box-every meal tastes better when served with love! Mom always knew that cereal was more fun to eat out of my favorite bowl, and that as a high school runner, what I ate the night before a race was of utmost importance. These seemingly small things that she took the time to do for me nourished me just as much as the food she served.

This week I was asked this question:
“I know that grilled chicken is a lean meat, but do you have any tips for keeping it moist and tender?”

Chicken is a quintessential healthy food since it is very lean-low in fat, but high in protein.  However, these same characteristics are also what make it dry out easily, especially when it is cooked using a dry heat method, such as grilling. This is a great time of year to grill, and grilled chicken can be a flavorful addition to a healthy meal. Just follow my tips for grilling up juicy, tender, tasty chicken every time.

1. Pierce the uncooked chicken with a fork before marinating as this will allow more of the marinade to seep into the chicken and keep it moister.

2. Use a marinade has some type of healthy fat in it, such as olive or canola oil, as well as an acid such as a vinegar or citrus juice. These two ingredients help to tenderize chicken and keep it juicy.

3.  Overcooking is one of the most common causes of dried out chicken, but of course you don't want to run the risk of undercooking chicken either, so I always use a meat thermometer with grilled chicken to make sure it is done, but not overcooked. The USDA recommends that chicken breasts should reach an internal temperature of 165 degrees F. But remember, the chicken will continue to cook some once it has been removed from the grill, so you may want to take it off the grill when it is a few degrees less than this, just make sure it reaches 165 before serving it.

It seems like food allergies are becoming more and more common these days.  In fact, studies show that food allergies have increased about 18% from 1997 to 2007. Currently, about 4% of the population has a true food allergy.  Whether you have a food allergy, know someone with one, or are just interested in learning more, there are some basics you should know. 

The most common food allergies are often called the “Big 8”:

• milk
• eggs
• fish
• shellfish
• tree nuts
• peanuts
• wheat
• soybeans

If you think you might have a food allergy, ask your doctor for a skin prick test.  The test will tell you if you have an immune system response (antibodies) to a specific protein in a particular food.  To protect against this protein “intruder” the body creates antibodies which trigger a mild to severe allergic reaction.  Even a tiny bit of the protein can cause a bad reaction, so be sure to read the label!

Food intolerances are more common in the population.  The most common intolerance (lactose intolerance) affects 10% of the population. A food intolerance is characterized by a digestive system response rather than an immune system reaction to a food. The digestive system can’t properly break down a substance in the food, which causes irritation and unpleasant symptoms.

Take a look at this table to understand more about the difference between allergies and food intolerance.

According to the American Dietetic Association (ADA), 70% of consumers don’t do more to achieve a balanced diet because they don’t want to give up their favorite foods and need more practical tips to eat right.

That's why I'm excited that the Hershey Center for Health and Nutrition (HCHN) has teamed up with the ADA and the American Council on Exercise (ACE) to launch the Moderation Nation campaign to promote a healthy and balanced lifestyle by achieving moderation with nutrition and physical activity while enjoying chocolate as part of a balanced lifestyle.

I don't know about you, but that sounds a lot better than swearing off my favorite foods!

But learning how to achieve moderation and balance can be more challenging than it sounds. Thankfully, the Moderation Nation campaign provides us with some great tools to make that happen!

These foods at one time or another were all “forbidden” from a healthy diet. However, new research shows that many of these foods have great nutritional value and are great to include in a healthy diet. Check them out and if you had cut them out in the past, enjoy adding a few back to your cart during your next grocery trip!

• Eggs:  Were once banned from healthy diets due to their cholesterol content. However, according to the American Dietetic Association, today's research shows that one egg yolk a day is okay for most healthy people, as long as their total cholesterol intake comes in at 300 milligrams a day or less. (One large yolk has about 185 milligrams of cholesterol; egg whites are cholesterol free.)  Plus, one large egg only has 70 calories and provides a plethora of nutrients: protein, vitamins A and D, B vitamins, and lutein-just to name a few! Adding an egg to your breakfast can help you stay fuller, longer!

• Nuts: Once thought to be too high in fat for a healthy snack, research now shows that the heart healthy fat in nuts can aid in weight-loss by promoting satiety and help lower LDL (bad cholesterol. Not to mention that they are a great source of fiber, protein, and antioxidants. You’d have to be nuts not to include them in your diet-just keep your portion to about ¼ cup per day!

As a dietitian, many times people ask me what types of food I eat (yes, I eat ice cream) or what type of eating plan I follow (no, I don't avoid all carbs). Food is very important to me, and I relish in the fact that I get the opportunity 3 or more times each day to not only fuel my body, but also experience one of this life's greatest pleasures by eating foods! Most ofthe time I try to choose foods that I enjoy that will also help me fuel my body and feel my best, but there are times when I am invited to eat at a friend's house or am dining out at a place with limited options. And of course, there are foods that I eat several times a week, leftovers to be eaten, and times that I am craving something sweet. So I believe it's all about balance and enjoying all foods in moderation. To give you an idea as to what I mean, I decided to take pictures of everything I've eaten so far this week-snacks and meals, vegetables and ice cream. So take a look...

Sunday Breakfast:

Oatmeal, 1/2 banana, 1 cup skim milk

Sunday Lunch:

We were invited to my Aunt and Uncle's house for lunch. They served: Chicken salad sandwiches on crossiants, fresh fruit, and pasta salad. I had water with lemon to drink.

Sunday Supper:

It was such a nice evening Joe and I decided to grill out. We made fajatas! Whole wheat tortillas, grilled shrimp, steak, peppers, and onions. Topped with a tiny sprinkle of cheddar cheese and mango salsa. Served with a dollop of plain 0% greek yogurt (in place of sour cream) and homemade guacomole. Water to drink.

Wait, wait, wait, is that how you spell it? Are they a group of boxers? Or maybe some type of new germ fighting disinfectant? We decided to go on a hunt to find what the meaning of the word “phytochemicals” is and what they have to do with nutrition.
 First of all, what are phytochemicals anyway? While the pronunciation is “FIGHT-oh-CHEM-icals,” the word phytochemicals does not directly relate to boxing or fighting like we originally assumed. The word “phyto” comes from the Greek word for “plant,” and “chemicals” is descriptive of what is in the plant. So, phytochemicals literally means plant chemicals. Now, you might be asking yourself, “What in the world are plant chemicals?” Well, allow us to explain…
 Phytochemicals are essential to plants and are found in fruits and vegetables. They act as a protection system for plants’ young buds and sprouts from predators, pollution, and weather. There are more than a thousand known phytochemicals and although they are not essential to humans, they can have protective benefits for our health. Below are some of these phytochemicals and what they have to offer: