Monday, March 29, 2010
Squeezing in fruits, vegetables and whole grains
With all 24 hours of all seven days of the week seemingly filled with work, commuting, appointments, kids and multiple other commitments, it can be difficult to get a meal on the table some evenings — let alone making sure it’s a well-balanced and healthy meal.
The task of increasing fruit, vegetable and whole grain intake can appear daunting. Since March is National Nutrition Month, it’s a good time to try. Hopefully these tips can help:
• Keep the freezer well-stocked with frozen vegetables and add a cup or two to sauces, rice or pasta dishes.
• If the kids are picky about vegetables, try shredding or grating vegetables (i.e. carrots, zucchini) and adding to flavorful casseroles, where they won’t be noticed as easily.
• When you do have vegetables ready with dinner, try to make half of your plate vegetables. If you’re still hungry after the first serving, go back for seconds on the vegetables instead of the protein or starch.
• If you find that fresh produce sits on the counter untouched until it starts to go bad, try cutting up fruit and separate into single-serving baggies or containers that are ready to go and easy to add to a lunch bag or purse for a mid-morning snack. The same goes for vegetables.
• Don’t feel caged-in by recipes. For example, if a recipe calls for “one medium green pepper,” feel free to add a red pepper as well, or even some extra tomatoes.
• Try substituting brown or wild rice, quinoa, whole wheat pasta or barley in recipes that call for white rice or non-whole wheat pasta. You can also make half of the flour called for in baking recipes whole wheat flour, with little to no difference in taste or consistency.
Keep in mind that, as with many changes, if you make one healthy dietary change at a time it can be easier to stick with than if you try to make multiple changes all at once. Pick one small change per week (or month) until that change becomes habit, and then tackle the next goal.
Remember, the overall goal of a healthier lifestyle will serve you best when you can maintain it.
Lauren Burdick is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Ms. Burdick or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
The task of increasing fruit, vegetable and whole grain intake can appear daunting. Since March is National Nutrition Month, it’s a good time to try. Hopefully these tips can help:
• Keep the freezer well-stocked with frozen vegetables and add a cup or two to sauces, rice or pasta dishes.
• If the kids are picky about vegetables, try shredding or grating vegetables (i.e. carrots, zucchini) and adding to flavorful casseroles, where they won’t be noticed as easily.
• When you do have vegetables ready with dinner, try to make half of your plate vegetables. If you’re still hungry after the first serving, go back for seconds on the vegetables instead of the protein or starch.
• If you find that fresh produce sits on the counter untouched until it starts to go bad, try cutting up fruit and separate into single-serving baggies or containers that are ready to go and easy to add to a lunch bag or purse for a mid-morning snack. The same goes for vegetables.
• Don’t feel caged-in by recipes. For example, if a recipe calls for “one medium green pepper,” feel free to add a red pepper as well, or even some extra tomatoes.
• Try substituting brown or wild rice, quinoa, whole wheat pasta or barley in recipes that call for white rice or non-whole wheat pasta. You can also make half of the flour called for in baking recipes whole wheat flour, with little to no difference in taste or consistency.
Keep in mind that, as with many changes, if you make one healthy dietary change at a time it can be easier to stick with than if you try to make multiple changes all at once. Pick one small change per week (or month) until that change becomes habit, and then tackle the next goal.
Remember, the overall goal of a healthier lifestyle will serve you best when you can maintain it.
Lauren Burdick is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Ms. Burdick or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
Tuesday, March 23, 2010
Tips to save money when grocery shopping
Everyone is on a budget, and when it comes to buying groceries, saving money is at the top of the list. During National Nutrition Month and year-round, here are cost saving tips to keep in mind when shopping for healthy food.
• Try to stay away from bagged salad mix. It tends to be more expensive because it’s not in its whole form. Instead, stick to whole lettuce heads of different varieties that needs to be washed and cut.
• Avoid buying fruit that is already cut up for you, such as off the salad bar or in the cold food display case section. Buying whole fruit is cheaper.
• Pick fruits and vegetables that are seasonal, and as always, watch prices. Sometimes even seasonal fruit and vegetables can be expensive depending on the weather in southern places where they are grown and harvested.
• In the summer, grow your own fruits and vegetables. If you have the time to do this, it will save you money in the long run.
• When it comes to snacks, try making your own. Recipes can be found for making snack mixes versus buying them already made. For example, pita chips for dip can be made from pita wraps and baked off — you’ll be able to season them yourself and likely cut back on salt content.
• Buy meat with skin and bones and trim it yourself. When comparing cost per pound, meat that has not yet been trimmed is cheaper.
• Buy food and supplies in bulk. Often times, wholesale club stores offer lower prices when customers can buy in bulk. In the case of meat, some of the product can be trimmed and frozen if not needed right away.
• Using coupons can help. Sometimes coupons are offered to get customers to try new things. You may want to avoid using coupons if it encourages you to buy a product that you really don’t need.
• Watch your portions. In this example, it’s not only important to follow serving size on packages for food for weight management purposes, but also when using soaps and detergents. Laundry detergent will tell you exactly how much to use; don’t be tempted to use more for “extra clean” clothes.
Lastly — and most of us have heard this before — don’t go shopping when you’re hungry. You are more likely to buy food you don’t need, and even worse, eat it on the way home.
Whitney Bundy is a registered dietitian and Director of Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Ms. Bundy or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
• Try to stay away from bagged salad mix. It tends to be more expensive because it’s not in its whole form. Instead, stick to whole lettuce heads of different varieties that needs to be washed and cut.
• Avoid buying fruit that is already cut up for you, such as off the salad bar or in the cold food display case section. Buying whole fruit is cheaper.
• Pick fruits and vegetables that are seasonal, and as always, watch prices. Sometimes even seasonal fruit and vegetables can be expensive depending on the weather in southern places where they are grown and harvested.
• In the summer, grow your own fruits and vegetables. If you have the time to do this, it will save you money in the long run.
• When it comes to snacks, try making your own. Recipes can be found for making snack mixes versus buying them already made. For example, pita chips for dip can be made from pita wraps and baked off — you’ll be able to season them yourself and likely cut back on salt content.
• Buy meat with skin and bones and trim it yourself. When comparing cost per pound, meat that has not yet been trimmed is cheaper.
• Buy food and supplies in bulk. Often times, wholesale club stores offer lower prices when customers can buy in bulk. In the case of meat, some of the product can be trimmed and frozen if not needed right away.
• Using coupons can help. Sometimes coupons are offered to get customers to try new things. You may want to avoid using coupons if it encourages you to buy a product that you really don’t need.
• Watch your portions. In this example, it’s not only important to follow serving size on packages for food for weight management purposes, but also when using soaps and detergents. Laundry detergent will tell you exactly how much to use; don’t be tempted to use more for “extra clean” clothes.
Lastly — and most of us have heard this before — don’t go shopping when you’re hungry. You are more likely to buy food you don’t need, and even worse, eat it on the way home.
Whitney Bundy is a registered dietitian and Director of Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Ms. Bundy or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
Monday, March 15, 2010
When hospitalized, ‘knowledge is power’
If you or a loved one has ever been hospitalized, you know this can be an intimidating and fear-provoking experience. But understanding the hospital staff’s focus on patient safety and patient education may help alleviate some of the fear.
While National Patient Safety Awareness Week was celebrated March 7-13, at The William W. Backus Hospital we focus on patient safety and education year round.
Hospital staff members are diligent in their attention to these two areas, and the two are often intertwined.
For example, your education starts at admission. The “call bell” to signal you need assistance, should be given, explained, and always within reach. This is also a safety issue.
A thorough admission nursing history will be taken — tedious, for sure, but vital for your safety.
Medications taken at home will be listed on your record to ensure that the physician has this vital information to then prescribe safe and appropriate medications for you while hospitalized.
Your primary care provider may participate in the Hospitalist program at Backus, which means they will not be caring for you after you are admitted — hospitalists will. Hospitalists are highly trained physicians that care for patients only while hospitalized. They are present 24/7 and readily available for in-person communication with the nurses, or to come to the bedside for consultations, emergencies, and changes of condition.
An individualized plan of care is developed by the physician and nurse upon admission. Patients and family members are encouraged to ask questions and participate in the process. Any change in condition may necessitate a new plan of care. The more knowledgeable you are, the better the care you receive.
Becoming educated on your illness, treatment, procedures, and medications is of the utmost importance. Ask your nurse to explain everything to you. Besides the real-time verbal explanations, the nursing staff has resources available to teach you: printed materials, booklets, handouts, and in some cases, videos.
Every procedure or test that is done should be thoroughly explained beforehand. Don’t hesitate to ask questions.
You should understand each medication that is prescribed to you at the time it is given. It is for your own safety that the nurse asks you for two “identifiers” – your name and date of birth – before giving you your medication. It may seem ridiculous when the same nurse asks you these same questions during each medication pass, during the same shift, but this is to insure your safety.
Effective pain control is another very important part of your care. Your level of pain must be reassessed after any pain medication is given, to determine the effectiveness. This is why the nurse repeatedly asks, “On a scale of 0 to 10, with 10 being the worst possible pain, what is your pain level right now?”
Food and nutrition is important to your recovery. A dietitian is available to teach you about any diet restrictions or nutrition protocol you may have when you are discharged.
When a patient is from another culture or does not speak English, communication and education becomes even more essential to insure safe care. Backus has two translation services available: a phone dual-handset interpreter system, and a video translation service, both available 24 hours a day.
Social services and care managers are available to assist you if there are any issues related to discharge or home care.
Last, but not least, upon discharge, you should be given written instructions on how to care for yourself when you go home. Your discharge medications, follow–up medical appointments, scheduled outpatient procedures, and any instructions should be thoroughly explained to you. Ask the staff to clarify anything you don’t understand. “Knowledge is power” applies to your health and safety. Ask questions — for your own safety!
Alice Facente is a registered nurse and clinical educator with the Backus Education Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
While National Patient Safety Awareness Week was celebrated March 7-13, at The William W. Backus Hospital we focus on patient safety and education year round.
Hospital staff members are diligent in their attention to these two areas, and the two are often intertwined.
For example, your education starts at admission. The “call bell” to signal you need assistance, should be given, explained, and always within reach. This is also a safety issue.
A thorough admission nursing history will be taken — tedious, for sure, but vital for your safety.
Medications taken at home will be listed on your record to ensure that the physician has this vital information to then prescribe safe and appropriate medications for you while hospitalized.
Your primary care provider may participate in the Hospitalist program at Backus, which means they will not be caring for you after you are admitted — hospitalists will. Hospitalists are highly trained physicians that care for patients only while hospitalized. They are present 24/7 and readily available for in-person communication with the nurses, or to come to the bedside for consultations, emergencies, and changes of condition.
An individualized plan of care is developed by the physician and nurse upon admission. Patients and family members are encouraged to ask questions and participate in the process. Any change in condition may necessitate a new plan of care. The more knowledgeable you are, the better the care you receive.
Becoming educated on your illness, treatment, procedures, and medications is of the utmost importance. Ask your nurse to explain everything to you. Besides the real-time verbal explanations, the nursing staff has resources available to teach you: printed materials, booklets, handouts, and in some cases, videos.
Every procedure or test that is done should be thoroughly explained beforehand. Don’t hesitate to ask questions.
You should understand each medication that is prescribed to you at the time it is given. It is for your own safety that the nurse asks you for two “identifiers” – your name and date of birth – before giving you your medication. It may seem ridiculous when the same nurse asks you these same questions during each medication pass, during the same shift, but this is to insure your safety.
Effective pain control is another very important part of your care. Your level of pain must be reassessed after any pain medication is given, to determine the effectiveness. This is why the nurse repeatedly asks, “On a scale of 0 to 10, with 10 being the worst possible pain, what is your pain level right now?”
Food and nutrition is important to your recovery. A dietitian is available to teach you about any diet restrictions or nutrition protocol you may have when you are discharged.
When a patient is from another culture or does not speak English, communication and education becomes even more essential to insure safe care. Backus has two translation services available: a phone dual-handset interpreter system, and a video translation service, both available 24 hours a day.
Social services and care managers are available to assist you if there are any issues related to discharge or home care.
Last, but not least, upon discharge, you should be given written instructions on how to care for yourself when you go home. Your discharge medications, follow–up medical appointments, scheduled outpatient procedures, and any instructions should be thoroughly explained to you. Ask the staff to clarify anything you don’t understand. “Knowledge is power” applies to your health and safety. Ask questions — for your own safety!
Alice Facente is a registered nurse and clinical educator with the Backus Education Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Ms. Facente or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
Tuesday, March 09, 2010
Healthy eating doesn’t have to mean an empty stomach — or wallet
In my practice as a dietitian, I have had clients comment that eating healthy on a budget in this economy can’t be done. I have had others say that although they recognize that organic produce is better for their health, they can’t afford the high price tag that goes with it.
My answer to this is with a little meal planning and smart shopping, eating healthy on a budget can be done.
Since March is National Nutrition Month, now is a great time to begin the process by familiarizing yourself with your resources:
• Add up all sources of income that you receive and set a realistic budget.
• Peruse your cupboards, refrigerator and freezer and note what foods you already have. Think of ways you can use up the foods you have to make nutritious meals and snacks.
• Next, examine recipes that feature the foods you have on hand, plan your menus for the week and make a list of foods needed to complete your meals.
• Before you set foot in the store, plan where you will buy certain items — a farmer’s market may give you a better deal on fresh produce than a grocery store, for example. To find a farmer’s market near you visit apps.ams.usda.gov/FarmersMarkets/
• Buying in bulk at a food warehouse may or may not save you money. If you lack storage space and are unable to use the food before it spoils it may not be the way to go.
The USDA’s Nutrition Assistance Program offers shopping tips for before, during and after you grocery shop. Check out their recipe finder website for more than 100 low cost, nutritious and delicious recipes in both English and Spanish at recipefinder.nal.usda.gov
Another great website offering lower cost recipes and healthy eating tips is www.nutrition.gov
Other tips include:
• Before shopping: Make a shopping list, plan your meals and find creative ways to use leftovers, look for coupons, sales and store specials, and sign up for the store discount card.
• During shopping: Don’t shop when you are hungry. Hunger may lead to impulse buys and make it harder to stick to your shopping list. Try store brands since they usually cost less. Compare products for the best deal (check the unit pricing of each product). Check “sell by” and “expiration dates” and buy the freshest food possible because it lasts longer.
• After shopping: Store food promptly to preserve freshness. Freeze food to prevent spoiling. Divide foods into small portions for those with smaller appetites (i.e., children and elderly) to prevent waste. Use foods with the earliest expiration dates first. Remember the phrase “FIFO” (First In, First Out).
Catherine Schneider is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Schneider or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
My answer to this is with a little meal planning and smart shopping, eating healthy on a budget can be done.
Since March is National Nutrition Month, now is a great time to begin the process by familiarizing yourself with your resources:
• Add up all sources of income that you receive and set a realistic budget.
• Peruse your cupboards, refrigerator and freezer and note what foods you already have. Think of ways you can use up the foods you have to make nutritious meals and snacks.
• Next, examine recipes that feature the foods you have on hand, plan your menus for the week and make a list of foods needed to complete your meals.
• Before you set foot in the store, plan where you will buy certain items — a farmer’s market may give you a better deal on fresh produce than a grocery store, for example. To find a farmer’s market near you visit apps.ams.usda.gov/FarmersMarkets/
• Buying in bulk at a food warehouse may or may not save you money. If you lack storage space and are unable to use the food before it spoils it may not be the way to go.
The USDA’s Nutrition Assistance Program offers shopping tips for before, during and after you grocery shop. Check out their recipe finder website for more than 100 low cost, nutritious and delicious recipes in both English and Spanish at recipefinder.nal.usda.gov
Another great website offering lower cost recipes and healthy eating tips is www.nutrition.gov
Other tips include:
• Before shopping: Make a shopping list, plan your meals and find creative ways to use leftovers, look for coupons, sales and store specials, and sign up for the store discount card.
• During shopping: Don’t shop when you are hungry. Hunger may lead to impulse buys and make it harder to stick to your shopping list. Try store brands since they usually cost less. Compare products for the best deal (check the unit pricing of each product). Check “sell by” and “expiration dates” and buy the freshest food possible because it lasts longer.
• After shopping: Store food promptly to preserve freshness. Freeze food to prevent spoiling. Divide foods into small portions for those with smaller appetites (i.e., children and elderly) to prevent waste. Use foods with the earliest expiration dates first. Remember the phrase “FIFO” (First In, First Out).
Catherine Schneider is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Schneider or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
Tuesday, March 02, 2010
Improve your eating habits from the ground up
The theme for National Nutrition Month this year, “Nutrition from the Ground Up,” focuses on eating more plant-based foods. To recognize the occasion throughout the month of March, the www.backushospital.org/nutrition web site will feature blog posts, recipes, videos and columns to help people improve their eating habits and their overall health.
Be sure to check out this website for the latest nutrition information and use the site to add your own comments and questions.
One question I am often asked as a dietitian is “Are fresh vegetables recommended over frozen or canned?”
While fresh vegetables are recommended, some frozen or canned can be just as nutritious. For example, canned tomatoes are higher in lycopene (the cancer-fighting phytochemical) than fresh.
If using canned, use immediately after opening to retain the most flavor and nutrition. Refrigerate leftovers in an airtight container promptly.
Nutrition experts recommend making half your plate vegetables at every meal. Sound difficult? It doesn’t have to be. Here are some tips to help you achieve this goal:
• Have a veggie omelet or add sautéed peppers, onions and tomatoes to scrambled eggs. Make a quiche or frittata featuring your favorite vegetables for breakfast or brunch.
• Make a breakfast burrito with black beans, tomatoes, peppers and reduced fat cheese.
• Have a big salad for lunch; add chickpeas, black or navy beans for extra protein and top with a colorful variety of raw veggies.
• Decorate a baked potato with vegetarian chili, broccoli, or cauliflower and reduced fat cheese.
• Add shredded zucchini or carrots to meatloaf mixtures; make a mixture of frozen chopped spinach and shredded carrots and add to ricotta cheese filling for lasagna.
• Use hummus as a spread for sandwiches; fill a flour tortilla with broccoli slaw, baby spinach, bottled roasted peppers and sliced tomatoes.
• Dip bell pepper strips, carrot or celery sticks in hummus for a tasty, healthy snack.
• Make a soup featuring pureed pumpkin or roasted butternut squash. Season a soup or stew with aromatic veggies like sautéed celery, onions, garlic and carrots then add dried beans or peas, leafy greens or canned tomatoes.
• Top your pizza with veggies -- sautéed spinach or other greens, broccoli, mushrooms, peppers, artichoke hearts, onions or tomatoes.
• Make your own sweet potato fries by tossing raw cut up potatoes with a little oil, salt and pepper and baking in the oven.
• Double the amount of veggies and halve the amount of meat in your favorite casserole recipe.
• For non-vegetarians: plan your meal around your favorite vegetables; think of the vegetables as the “main dish” and your meat/protein as the “side dish.”
The possibilities are endless and only limited by your imagination. Start “from the ground up” -- experiment with new recipes and different cooking methods to broaden your vegetable repertoire. Your waistline and wallet will thank you for it.
Catherine Schneider is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Schneider or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
Be sure to check out this website for the latest nutrition information and use the site to add your own comments and questions.
One question I am often asked as a dietitian is “Are fresh vegetables recommended over frozen or canned?”
While fresh vegetables are recommended, some frozen or canned can be just as nutritious. For example, canned tomatoes are higher in lycopene (the cancer-fighting phytochemical) than fresh.
If using canned, use immediately after opening to retain the most flavor and nutrition. Refrigerate leftovers in an airtight container promptly.
Nutrition experts recommend making half your plate vegetables at every meal. Sound difficult? It doesn’t have to be. Here are some tips to help you achieve this goal:
• Have a veggie omelet or add sautéed peppers, onions and tomatoes to scrambled eggs. Make a quiche or frittata featuring your favorite vegetables for breakfast or brunch.
• Make a breakfast burrito with black beans, tomatoes, peppers and reduced fat cheese.
• Have a big salad for lunch; add chickpeas, black or navy beans for extra protein and top with a colorful variety of raw veggies.
• Decorate a baked potato with vegetarian chili, broccoli, or cauliflower and reduced fat cheese.
• Add shredded zucchini or carrots to meatloaf mixtures; make a mixture of frozen chopped spinach and shredded carrots and add to ricotta cheese filling for lasagna.
• Use hummus as a spread for sandwiches; fill a flour tortilla with broccoli slaw, baby spinach, bottled roasted peppers and sliced tomatoes.
• Dip bell pepper strips, carrot or celery sticks in hummus for a tasty, healthy snack.
• Make a soup featuring pureed pumpkin or roasted butternut squash. Season a soup or stew with aromatic veggies like sautéed celery, onions, garlic and carrots then add dried beans or peas, leafy greens or canned tomatoes.
• Top your pizza with veggies -- sautéed spinach or other greens, broccoli, mushrooms, peppers, artichoke hearts, onions or tomatoes.
• Make your own sweet potato fries by tossing raw cut up potatoes with a little oil, salt and pepper and baking in the oven.
• Double the amount of veggies and halve the amount of meat in your favorite casserole recipe.
• For non-vegetarians: plan your meal around your favorite vegetables; think of the vegetables as the “main dish” and your meat/protein as the “side dish.”
The possibilities are endless and only limited by your imagination. Start “from the ground up” -- experiment with new recipes and different cooking methods to broaden your vegetable repertoire. Your waistline and wallet will thank you for it.
Catherine Schneider is a registered dietitian in the Food and Nutrition Department at The William W. Backus Hospital. This column should not replace advice or instruction from your physician. E-mail Schneider or any of the Healthy Living columnists at healthyliving@wwbh.org. To comment on this or other Healthy Living columns, click below or go to the Healthy Living blog at www.backushospital.org/backus-blogs.
