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I made this fruit smoothie with my son few days ago, and we both enjoying sipping it on a sunny afternoon. He just loves pouring and measuring, so after chopping the fruit, I let him measure the amount and dump it in the blender.

The smoothie was a little sour thanks to the plain yogurt, which my son–and the whole family–loves as is. Before you assume that you or your kids won’t like it, try it first. If you need more sweetness, mix in some honey, maple syrup, or your favorite sweetener, in moderation. Alternatively, start with vanilla yogurt or plain Greek yogurt next time since they are not as sour.

Ingredients:

• 1 cup low fat plain yogurt, regular
• 1 c green grapes, soft (few days old)
• 1 c honeydew chunks, ripe
• 1 kiwi fruit, ripe, chopped

Blend all ingredients. Makes 3 6-oz servings.

I sprinkled crushed mint on mine to make it a bit more sophisticated.

“Which produce should I buy organic?”

I get this question quite frequently from my friends who are, like myself and most people, trying to find the balance between eating and feeding their kids the best produce and staying within a reasonable grocery budget.

That’s when I refer to the Environmental Working Group (EWG) lists; the Dirty Dozen and the Clean 15.

How did they come up with these lists?

Based on information from pesticide contamination tests done yearly by the USDA and the FDA, which are conducted on 53 common fruits and vegetables, the EWG measures and ranks contamination in these six ways:

Percent of samples tested with detectable pesticides

Percent of samples with two or more pesticides

Average number of pesticides found on a single sample

Average amount (level in parts per million) of all pesticides found

Maximum number of pesticides found on a single sample

Total number of pesticides found on the commodity

You can read more on their methods and details on their findings in the Methodology section in EWG’s website.

What’s in the Dirty Dozen?

The lists were recently changed based on new data published in May of 2011. In the latest survey by the USDA, apples topped the list with pesticide residue found in 98% of the apples tested.

The Dirty Dozen are the 12 produce most contaminated with pesticides. These–ranked from most contaminated–are apples, celery, strawberries, peaches, spinach, imported nectarines, imported grapes, sweet bell peppers, potatoes, domestic blueberries, lettuce, and kale/collard greens.

What’s in the Clean 15?

The 15 produce least contaminated with pesticides. Ranked from least contaminated, these are onions, sweet corn, pineapples, avocados, asparagus, sweet peas, mangoes, eggplant, domestic cantaloupe, kiwi, cabbages, watermelon, sweet potatoes, grapefruit, and mushrooms.

How to use these lists?

These lists are not meant to scare you away from fruits and vegetables. Eating more fruits and vegetables, with or without pesticide residue, is better than not eating them at all. But if you want to nourish your body with the best produce, this is how you can use these lists:

1. Buy the Dirty Dozen organic.
2. If fresh organic is too expensive, buy frozen organic.
3. Visit your local farmers market. Many small farmers do not use pesticides but cannot afford the organic certification. You might be able to get the same quality without the extra cost.
4. Locate a produce co-op and find out where the Dirty Dozen produce are coming from and how they are grown.
5. Start a produce garden in your house or community. Plant the Dirty Dozen produce if the climate and space allow it. (If you do that already, would you share any tips?)
6. Load your grocery cart on the Clean 15. Make them the bulk of your produce purchase.

If you want to know more about this topic, I highly recommend reading the FAQ section of the EWG’s website.

Download the pdf file, available in EWG’s homepage, so you can print and take the list to the store. There’s also a Dirty Dozen free app on iTunes, but I just checked it and it had the old list.

But don’t get too comfortable, Mr. Plate.

This was the Buzz in the nutrition world on Thursday morning. The USDA, at a 10:45 am press release, revealed the new look of the pyramid, which turned out to be a plate.

In 1992, the USDA released this black pyramid. It was criticized for several reasons, including recommending too many carbs and promoting the consumption of not-so-good-for-you carbs. I agree.

In 2005, the USDA did a face lift for the pyramid and came up with this new colorful one. Still criticized for being confusing–what do the bands and strips mean anyways?–and requiring internet access that is not available for all.

And now, responding to the 2010 Dietary Guidelines, the Pyramid became a plate.

There are some good things to say about it. The plate is easier to relate to than a pyramid. We eat from plates, right? The names of the food groups are right there clear and simple. And it’s obvious that half of our plates should come from vegetables and fruits.

Few minutes later, thoughts started to trickle on why I don’t like the plate that much. I’m not usually a ranting person, at least not my blog, but this time, I’m going to give it a try.

1. Who cares? Other than those who work in nutrition, no one cares. Pyramid or plate, the regular consumer doesn’t care. If it’s not fun or glamorous, it’s not going to capture anyone’s attention. Good luck seeing it in Us Weekly!
2. Show us the fats! Why are we scaring people off from fat? Healthy fats need a corner on that plate, which sadly, wasn’t there.
3. How big is the plate? How many plates should I eat a day? Where does a pizza fit? And what to do with snacks? Just some questions.
4. I think as a nation, we’re smart enough to know what to eat. Our problem is not with the ‘what’ but with the ‘how.’ How do we make healthy foods taste good? How do we prepare them without too much time and effort? How can we afford healthier foods?
5. Instead of spending so much money and time to come up with the plate, which is still confusing, why not spend money to support fruit and vegetable farmers? Or those who produce organic produce, grass-fed beef, hormone-free dairy, and eggs from free-roaming hens? Wouldn’t that solve the problem of healthy foods being too expensive? I’m not an expert in food politics, but it doesn’t make sense that most of our farms are dedicated to corn and soy…to feed cattle…which should feed on grass to begin with. A complicated food system can’t produce a simple MyPlate. Fix the root first.
6. Since we obviously can’t come up with an icon that works for each and every one of us, why not help people see a dietitian? I know I’m going far but it’s all related. The need for a pyramid rose from the spread of chronic diseases such as diabetes and cardiovascular disease. And let’s not forget obesity that sets our bodies up for such diseases and others. We know that the right diet works, yet it’s very difficult to get insurance to pay for a session with a dietitian who can tailor nutrition for the individual. Instead, the system lets people get sick first, then reimburses numerous doctors visits, medications, surgeries, amputations, and a laundry list of preventable side effects.

I understand the need for some sort of guidelines for government programs, but this plate is not going to solve our obesity and other nutrition-related problems. Let’s see what comes next in 5 years.

Hello summer!

It seems like the temperature shot up right after Memorial day! It’s been in the 90’s over the weekend and 97 today in DC/Northern VA! Whow. I’m not ready to say good bye to the spring yet!

I made this salad over the weekend for a potluck picnic–which was canceled and moved indoors after a vote for air conditioning. This amount serves quite a number of people so adjust the portion because leftover, wilted veggies won’t taste  good.

We don’t usually eat canned peaches, but I had bought a can for a house guest who didn’t end up using it. What a great addition. If you’re serving the salad immediately, chill the peaches few hours earlier–they taste so much better cold.

Ingredients:

• 1 can black beans, low-sodium if available
• 6 c romaine lettuce, chopped into medium size pieces
• 1 green bell pepper, cut into thin strips
• 1 red bell pepper, cut into thin strips
• 4-inches long piece of English cucumber, sliced into half circles (about 1 1/2 c sliced)
• 1 can peaches, packed in water
• 4 tbsp olive oil
• 4 tbsp lemon juice
• 2 tbsp balsamic vinegar
• 1/2 tbsp pure maple syrup
• salt and pepper to taste
• 1/4 c sunflower seeds

Rinse the black beans thoroughly to get rid of any salt.

Combine the vegetables and the peaches in a large bowl. If you’re not serving the salad immediately, refrigerate until ready to eat.

Combine the oil, lemon juice, vinegar, syrup, salt and pepper in a jar and shake. Toss the vegetables with the dressing and sunflower seeds right before serving.

Main dish salad? Add some grilled fish, chicken, steak, tofu, or more beans for additional protein.

Do you have good summer salad ideas or recipes? Feel free to post a link of your favorite!

How do you know that you’re really, really, hungry or reaching out for food–like these amazing looking cupcakes–out of boredom, anxiety, frustration, for pleasure, or any other psychological emotion?

Try the apple–sometimes called the carrot–test.

Registered Dietitian Lisa Raum, owner of R.D. to GO, LLC in Virginia, explains the test. “If it were an apple, you’d eat it no matter what because you’re truly hungry and you need fuel.
If you can afford to say “Nah, I don’t want this,” then you’re looking to eat solely for pleasure, for example because of boredom, need for comfort, etc. In this case, catch yourself and think twice.”

I admit that I’m a great candidate for the test. At 4 pm after a long day: kids didn’t nap, both crying at the same time, messy house, piles of laundry, and I’m trying to put something fast together for dinner. At that point, I just want to pop a piece of chocolate in my mouth. No, not to satisfy hunger, but for stress relief. To calm my nerves down.

It works. It’s not real hunger though. That’s when the apple test comes in.

I told this to one my dietitian friends, Madeleine, who gave me a seasoned-mom advice. “It’s ok to eat the chocolate,” she said. She made the point that I at least am aware and will address it when the right time comes.

Danielle Sexton, also a registered dietitian, would probably agree with Madeleine. “I don’t know if the apple or carrot test promote intuitive eating. It may be a good way to make an unconscious eater more conscious, but it may not help teach someone to listen and respond to their body’s true cravings.”

Maybe that’s the key. Acknowledge the drive, the craving. Whether you decide to act upon it (eat what you’re craving) or say “nah” might depend on the situation. If you decide to go with the craving, watch that portion. One bite of chocolate will do the job. No need for the whole bar.

What do you think? Have you used the apple or carrot test? Does it work for you?

With the media all over the British Royal wedding 2 weeks ago, talks on a new FAD diet, the Duakn diet, were everywhere. Presumably followed by the new bride and her mother to shed away pre-wedding pounds, the French low-carb, low-fat, high-protein diet made it to the US with the release of the book in April.

What is the diet?

On the diet you eat unlimited amounts of lean protein. No carbs. No fat. No fruits. On some days, you can eat veggies–and not all veggies. You can look up the details elsewhere.

I was interviewed for my expert opinion by ABC on the diet. After editing the report, my opinion didn’t come across the way I intended it to be. Watch the clip and tell me what you think, then read below to see what I have to say about it!

Click to see HERE.

Why I don’t like the diet?

1. It’s not nutritious and not balanced. You can’t have beans and lentils, sweet potatoes, bananas, grapes, and nuts, all of which are excellent sources of various nutrients.
2. Eating unlimited amounts of lean protein is not risk-free. Lean protein still has fat, and if you eat too much—and you will because you don’t get to eat anything else—the fat grams will add up. Too much fat can hinder weight loss and increase cholesterol and triglycerides.
3. It has immediate side effects. Eat too few carbs and you’ll get mood swings, headache, dry mouth, and bad breath. When you barely eat any fiber, expect to be constipated. You can lose productivity with not enough carbs and calories. What else will you lose? The fun factor in your meals and a healthy relationship with food.
4. If you’re still determined to live through the short-term nuances of the diet, read some more. The diet is very restrictive and difficult to sustain long enough to see all the weight go away. After few weeks or even days, you will realize how difficult and impractical it is and quit. Then the weight you lost will bounce back. You lost muscles as you lost weight, but gained it back all as fat when you regained the weight. Ouch.

The diet highlights oat bran. What is it?

If there’s one good thing to say about this diet, it would be oat bran–the outer husk of the oat grain. It’s high in fiber and minerals and might help lower cholesterol. Great, but there’s a problem. You eat 1.5 tablespoons a day in the first phase and graduate to 3 tablespoons a day on the last one. Three tablespoons of oat bran have 2.5 grams of fiber, and to put it into perspective, we need about 25 grams of fiber a day. Oat bran in not enough. You still need veggies, fruits, beans, and whole grains.

My take home message:

The best diet is the one you can follow for a long period of time and preferably forever, and that’s why I vote for healthy, balanced, and realistic lifestyle changes that don’t strip the fun away from food. There’s no fix that fits all. We all have different preferences and taste buds, and our bodies don’t all work exactly the same way.

Has it been two months since my last post or what? Wow…I’ve been wanting to put something out for a few days, and the comment Lauren wrote me last night was the sign that it’s way past due.

For those who have been checking my blog and waiting for a post, thank you! If there’s one word I can use to describe my life for the past 4 or 5 months, I’d say chaos! For the sake of my sanity and my family’s, I had to drop few things. And a wise man once said, ‘when mom is happy, every one else is,’ and I can’t agree more. Stress wasn’t helping.

The blog had to go on hold for few weeks, and it’s coming back.

So what happened and is happening since the baby was born?

• He’s 4 months old now.
• We went to Jordan to attend my brother’s wedding and came back.
• Resumed my gym membership. Go zumba and yoga.
• My master’s research proposal is done–I need to present it to my committee next week.
• House re-org: it’s amazing how a new little addition changes your space arrangement!
• Potty-training the toddler: we’re still working on it… wish us luck!
• Got interviewed for a TV piece on the Dukan diet. Any fans out there? I’m not.

I have few blog post ideas that I need to put into writing. And some recipes too. Until then, I’m going to leave you with a picture of the kids playing. It’s so cute when they’re both self-entertained, which lasts about 5 minutes!

Going through it myself, I’ve been reading for the past few weeks on nursing and on foods that help increase breast milk supply. Before I get into the foods, let’s set something straight first. Milk supply is based on demand; the more frequent you nurse, the more milk your body makes. That’s the single most important tip for nursing moms. Lifestyle habits like reducing stress and getting good sleep also help with breast feeding success.

Back to the foods, I must say that for most of them, the benefit is anecdotal or folklore, rather than based on scientific evidence.

• Fluids. You need to drink. Period. I always get extremely thirsty while I nurse, and I wonder if this is my body’s natural way to remind me to drink. Water is an excellent way to hydrate, but if you only drink water–according to a friend–breast milk can become too water or light, which may not keep your baby full. Drink low fat milk and 100% juice for some fat and more nutrients.
• Fenugreek. It seems to be the most common herb touted to increase breast milk supply. While sold in supplement form, fenugreek can be found as powder, like any other spice, and can be used in cooking. Fenugreek teabags are available but seem to be too bitter and not as effective. I tried fenugreek with my first baby and it didn’t work, but I’ve met women who can confirm its magic. The downside of fenugreek is maple-smelling sweat and urine. Some women are ok with it, I personally was not. Read more about fenugreek’s safety and dosage.
• Oatmeal. A friend of mine told me about oatmeal, saying that all carbs in general increase breast milk. One day after having oatmeal for breakfast, I could confirm that. The best thing about a bowl of oatmeal; if it doesn’t work, it won’t hurt.
• Green leafy vegetables, like parsley. And there isn’t an easier and more delicious way to eat a large amount of parsley other than a bowl of tabbouleh. It’s a staple salad for nursing moms in the Middle East and it worked for me too.
• Caraway. I wrote in my previous post that caraway seeds are thought to help increase breast milk supply, according to folklore in the Middle East. My sister’s professor in pharmacy school denies that though, saying that caraway doesn’t increase the total supply but improves the protein content of breast milk. I couldn’t find any science to support either claims, so I can’t recommend a supplement form. Instead, try the caraway pudding I shared last time. I have a cup almost every day.
• Nuts. Nuts are often recommended for nursing moms. I don’t know if they increase breast milk supply or not, but what I know for sure is that they improve the quality of fat in breast milk. The baby will get the same fats the mom eats, and a handful of nuts can ensure having the healthy ones in your breast milk.
• Seaweed soup. Danielle Omar, registered dietitian, says that Korean women swear by seaweed soup. There has been some buzz lately about the health benefits of seaweed. That’s another blog post.
• Herbs and spices like ginger, garlic, onions, turmeric, dill, basil, marjoram, and fennel.
• Vegetables like carrots, beats, and yams.
• Lactation cookies. Registered dietitian Nicole Ferring Holovach says her friend noticed a small increase in milk production with these cookies. Nicole says the active ingredient is brewer’s yeast. Is it possible that the oats in these cookies help too? Possibly.
• More Milk Special Blend. Registered dietitian Cordialis Msora recommended this blend, saying that she experienced a 50% increase in her milk supply within a few days of using it.”It is a tincture containing goats rue, fenugreek, blessed thistle, nettle and fennel in a grain alcohol mixture. Goats rue is the active ingredient in Galactogil, a drug used in some parts of Europe to increase milk supply.”

What foods have you tried or heard of that help increase breast milk supply?

Walk into any house with a newborn in the Middle East and you are guaranteed to get a taste of this caraway pudding. It’s a comfort dessert food that has been traditionally served in celebration of the new baby, and it’s thought to help increase the milk supply for nursing women.

The pudding is simply called karaw-ya, the Arabic name for caraway, and it can be referred to as mughli.

I’m not sure if caraway seeds alone, or the addition of rice and nuts, are the magic behind this pudding. While all three ingredients are listed on numerous breastfeeding support websites as foods to help boost breast milk supply, I haven’t been able to find scholarly articles–serious research–that support this claim.

Even if the dietitian in me can’t find the science behind this pudding, I don’t see why I can’t enjoy–and share–a delicious recipe that won’t do harm. Caraway seeds, as many other spices, are antioxidants and have anti-inflammatory effects. Topping a pudding with raw nuts is an excellent way to add some healthy fats–in moderation–to anyone’s diet.

The thickening starch in this pudding is the powdered rice. You can find it in Middle Eastern ethnic stores. Other alternative is infant rice cereal. Or, you can place some uncooked rice in a spice or coffee grinder.

Ingredients:

• 4 c (8-oz) water
• 1/2 c powdered rice (use the same measuring cup you used for the water)
• 3 tbsp ground caraway seeds
• 1/2 tsp ground cinnamon
• 4 tbsp sugar (more or less according to taste)
• Choose all or some of these for toppings: coconut flakes, raw pistachios, raw sliced almonds, raw chopped walnuts, or raw pine nuts

Combine all ingredients, except for the topping, in a pot on medium heat and stir continuously until the pudding thickens. When it does, lower the temperature and let it cook for another 10 minutes. Taste to adjust sweetness. You may want to add some water if it’s too thick for your preference.

Serve warm. Pour some of the pudding in a coffee or parfait cup. Sprinkle some coconut flakes, pistachios, almonds, walnuts, and/or pine nuts.

To eat: I like to stir my cup and mix the nuts so I get a crunch with every spoonful I eat.

To store: store in the refrigerator for up to one week. To reheat, pour caraway pudding in a microwave-safe cup and heat for about 1 minute until warm. Top with your favorite nuts.

To increase breast milk supply, I’ve been told to have at least one cup a day. Some ‘experienced’ women in my family even recommend few cups a day. One person said she thins the pudding a little and drinks it like tea without nuts several times a day. If you like it and want to eat more than a cup a day, limit the nuts so the fat calories don’t add up.

This pudding is not exclusively for nursing moms! Everyone can enjoy it. Would love to hear what you think if you try it!

Do you know of any foods that are touted to help increase breast milk supply? Write me a comment whether it’s something scientifically researched or a food that women in your family or culture have been using for generations.

Hello everyone!

I know I haven’t been updating the blog as often as I used to. Once I missed the weekly post–the minimum I set for myself–it was easy to miss another week and almost another. And while I do miss blogging and reading comments from my lovely readers, I’m enjoying the new baby. And when I’m not tending to him, I’m spending quality time with my toddler or getting some sleep.

So what’s new? The USDA and the US Department of Health and Human Services (HHS) jointly released the Dietary Guidelines for Americans 2010 on Monday, January 31. These guidelines are recommendations based on reviewing the latest sound science for what Americans should eat.

The guidelines emphasize being at a healthy weight through maintaining energy balance, consuming nutrient-rich foods, drinking water instead of calorie-dense beverages, and being physically active. Another component of the guidelines is foods and ingredients to eat less of, such as salt, sat and trans fats, cholesterol, solid fats, added sugars, refined grains, and alcohol.

There’s of course a list of foods to eat more of: fruits and vegetables, whole grains, fish, leans meats, beans and peas, low-fat dairy–nothing much changed with that list.

What I like about these guidelines this time around:

• A simple message about fruits and vegetables: they should fill half your plate
• Emphasized fish and oils, as opposed to solid fats
• Acknowledged that our environment plays a significant role in our food choices, and we must not overlook the great influence it plays
• Food safety and proper food handling is finally added to the guidelines
• Focusing on calcium, vitamin D, fiber, and potassium–nutrients many Americans’ diets might be short on

What I don’t like:

Why are we still recommending half the grains we eat to come from whole sources? Really? Why not try to aim higher for ALL of them to be whole, and then we’ll do our best to follow.

What I like to throw out for discussion:

To count or not to count calories. My two cents on that is a quote from a fellow dietitian, Sarah-Jane Bedwell: “It’s about making calories count, not just about counting calories.”

Salt. Cutting further back on sodium, and recommending 1500 mg a day for half of the population, has been a huge focus of these guidelines. I question if we have to go that low. The Salt Institute, which obviously supports salt, is making the claim that less salt could lead to more obesity because we will eat more food to satisfy the innate salt craving we have–just like low-sugar or low-fat foods. I do think that cutting back on sodium is necessary, but a little salt can go a long way to a meal that we mindfully enjoy, savor, and eat less of. It’s important to note that most of the sodium in the average American diet does not come from adding salt during cooking or from the salt shaker, but from processed and packaged foods, snacks, sauces and of course, fast food.

I’m convinced after reading these guidelines that family meals, cooking at home, and focusing on our youth is the way to go.

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