Celery Convert

1 cup = 14 calories

I was never a big fan of celery however it is one of the few vegetables my husband will eat.  Well actually he will only eat it raw with peanut butter.  In an effort to get more veggies into his daily lunches I decided to buy a bunch of celery, cut it up and put it in Ziploc bags in the refrigerator.  This way I could easily throw it into his lunch everyday.  I normally get up at 4:30AM for work so I need to have things preplanned out for both of our lunches.  I bought the natural Jif Peanut butter to-go cups (250 calories / 1.5 oz. cup ~ $0.25/each at Marc's) since Jif is the only brand my husband will eat.  Even though I have never liked celery or peanut butter, I started eating it just because it was there. It actually wasn't too bad with the peanut butter and this snack left me very satisfied.  I sought out other things I could dip my celery in.  I found some to-go cups of organic hummus (120 calories / 2 oz. ~ $0.27/each) and organic guacamole (100 calories / 57 g ~ $0.33/each ) at Costco which I loved even more.  Long story short, I have been eating about a bunch a day and over the course of about 6 weeks I lost 9 pounds. 

I got so excited about celery that I did an internet search and found out that March is National Celery Month (couldn't find out why though).  I also found that celery is high in fiber, potassium, Vitamin K and many other vitamins.  It is grown in California, Florida and Michigan. Organic celery usually goes for about $2.50 to $3.00 a bunch at Whole Foods and Heinens which seems like a lot.  Celery is on the "Dirty Dozen" list in regards to pesticides.  So it is really a personal choice here.  I usually buy both organic and non-organic (about $1.00-$1.50 per bunch). I usually get about 4 servings out of a bunch.

Price Breakdown
1 serving Jif Peanut Butter + 3/4 cup of non-organic celery ~ .50-.65¢
1 serving Jif Peanut Butter + 3/4 cup of organic celery ~ .90-$1.00
Marc's Jif Peanut Butter ~ .25¢
Costco Organic Hummus ~ .27¢
Costco Organic Guacamole ~ .33¢ 

Try this celery recipe from www.MichiganCelery.com.

Milking It

With age many adults feel bloated after consuming certain milk products.  It's not uncommon for my nutrition counseling clients to tell me they can not drink a glass of milk without getting stomach cramps. However they also report feeling fine when consuming certain cheeses, yogurts and / or ice creams.  The reason this may occur is two fold. 

1. As we age it is not uncommon for the enzyme lactase, which breaks down lactose (a sugar in milk) to decrease.  If lactose is not broken down, it will stay in the intestine rather than be adsorbed into the bloodstream and therefore cause cramps.
2. The other reason is that certain processed foods contain less lactose - so with the little lactase enzyme you have left, you may be able to handle a yogurt but not a glass of milk.

Having a little bit of knowledge can solve this digestive issue.

1. Be aware of the amount of lactose in certain foods. See chart below.
2. Consider milk alternative products such as Almond Milk, Soy Milk, Rice Dream or Hemp Milk.  Also look for lactose free yogurts and cheeses. Daiya cheese is made from cassava and arrowroot plants which are known for their melting properties.  You can find this at Giant Eagle and Whole Food stores for about $5.00 for an 8 oz package.  I also recently found a delicious almond milk based yogurt called "Amande."  It sells for about $1.19-1.49 at Heinen's grocery stores.  Important point to mention- these products contain no cholesterol, are generally lower in saturated fat and sodium and also contain some fiber.
3. Check on line for other dairy free products at  www.godairyfree.org.

Milk & Other Dairy Products	Approximate Lactose
Condensed Milk, ½ cup	20g
Whole, 2%, 1%, Fat-free, Chocolate, 1 cup	12.5 g
Evaporated Milk, ½ cup	12 g
Yogurt, plain, ¾ cup	12 g
Goat Milk, 1 cup	10.8 g
Buttermilk, 1 cup	10 g
Kefir. ¾ cup	8 g
Vanilla Ice Cream, ½ cup	5-6 g
Yogurt with Probiotics, ¾ cup	4-9 g
Cottage Cheese, ½ cup	3 g
Orange Sherbet, ½ cup	2 g
Cream Cheese, Swiss Cheese, 1.5 oz	1.5 g
Blue Cheese, Colby Cheese 1.5 oz	1.2 g
Mozzarella Cheese, 1.5 oz	1.1 g
Gouda Cheese, 1.5 oz	0.9 g
Cheddar or Processed Cheese, 1.5 oz	0.8 g
Half and Half Cream, Light, 1 Tablespoon	0.6 g
Sour Cream, 1 Tablespoon	0.5 g
Whipping Cream, whipped, 1 Tablespoon	0.4 g
Parmesan, grated, 1 Tablespoon	0.2 g
Lactaid Milk, 1 cup	0.1 g
Butter, 1 teaspoon	trace

Top Produce Picks for Picky Eaters

As a dietitian I am often asked what I keep in my refrigerator.  Since I am super busy and I also live with someone who only likes certain fruits and veggies I developed a staple of products to rely on.  My top criteria is that my produce involve minimal prep - which usually means wash and go, easy peeling or open and serve items.  I also try to select organic in some cases.  Check out this link to find out why.

1.  Bananas - 450 mg potassium, 3 grams of fiber
I eat one of these every day in some form.  I keep a bunch on the counter and freeze ripe bananas.  These will go whole in my husband's lunch, in a breakfast smoothie or I use one to make a frozen milkshake type drink.  Blend together 2 frozen bananas, 2 cups of chocolate or vanilla almond milk,1/2 scoop of soy protein powder and a dash of vanilla.

2. Mini Sweet Peppers - 3 = 270% Vitamin C  (Percent of Daily Value based on 2000 calorie diet)
For years I have cut up peppers and put them in my lunch.  I had no idea there was an easier way to eat peppers!  Recently I discovered mini sweet peppers.  No cutting necessary.  I always assumed these would be hot so I avoided them.  Rinse & pop in a ziploc bag for lunch.
 

3. Organic Fuji Apples - 3 grams of fiber, 10% Vitamin C
I was never a fan of apples until I tried organic.  I keep about 4-5 of these on hand per week.  I can't get my husband to eat these - so it's just me - unless I sneak it into a smoothie.  They can be a little expensive - $2.50-2.99 a pound - but the taste is worth the price.  Apples are on the "Dirty Dozen" list which means non-organic has a lot of pesticides (and probably the reason I did not like the taste prior to trying organic.)

4. Earthbound Farm Pre-washed Spinach - 2 grams fiber, 160% Vitamin A
Love this because it can be taken right out of the bag and put into a bowl for a quick salad.  This brand is also organic.  It goes for about$4.49 for a 1 pound container at Marc's Discount Grocery Stores.  Besides for salads, spinach is great to add to an omelet or saute with garlic and shrimp.  I have even added spinach to smoothies before, however I tell my husband that the green color comes from grapes or I know he won't drink it. (Also try the1/2 spring mix and1/2 spinach blend.)





5. Cherry, Grape or Plum Tomatoes - packed with antioxidants!
Wash and go or saute and add to an omelet or stir fry.  Need I say more!

A Vegan Jerky Christmas

My husband and I recently got back from a pre-holiday Niagara Falls trip.  On the way from Ohio to Canada we stopped for gas in Geneva, Ohio.  We found what I call "jerky heaven" right next to the gas station.  A placed called "Tommy's Jerky Outlet" had about every type of Jerky you could imagine.  

Recently I discover a brand of vegan jerky that, believe it or not, my husband actually likes better than beef jerky.  It's called "Primal Strips" and is made out of soy beans or mushrooms depending on which flavor you choose.  I told my husband I wanted to ask the store clerk if they carried vegan jerky.  My husband responded, "please don't embarrass me."  I went and asked anyway.  While the store did not carry "vegan jerky," it turned out the owner was a health nut!  He has another business manufacturing other products that are for sale in Whole Foods and The Mustard Seed. (More about that in an upcoming post!)

Getting back to the jerky... I discovered the "Primal Strips" brand at a vegan cafe called "The Flaming Ice Cube" which is located in both Youngstown and Cleveland, Ohio.  If you can't get there you can also purchase online.  They go for about $1.29 for a 1 ounce package.   Even though they are a little pricey, health-wise they are far superior to traditional beef jerky snacks because they contain no preservatives, no GMO and are cholesterol free.   

Now if your loved one won't eat anything with the word "vegan" on the front of the package, what I recommend when purchasing traditional beef jerky is to flip the product over and look for the words "sodium nitrite" in the ingredients list.  If you see those words, I suggest not buying the product.  The American Institute for Cancer Research (AICR) (page 67) research recommends that processed meat preserved in this way be avoided all together due to potential cancer risk.  

The Oberto brand of jerky is a preservative-free product carried at Costco for about .80 an ounce - however my husband preferred the taste of the vegan brand.  So now due to bulk purchasing I am stuck with 17 ounces of jerky.  I hear they make great stocking stuffers! lol






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Going Cold Turkey is My Only Hope

For convenience sake turkey sandwiches are a lunch box staple for my husband.  He still insists on white bread, Kraft singles and Miracle Whip. So the lunch meat part is my only chance to have a positive impact.

Most dieters know that turkey is usually considered one of the better choices in regards to available deli meats.  Most brands are low in fat and calories (about 45-60 cal, .5g fat / 1 oz).  However there are a few other areas to focus attention on.  Lunch meat can be high in sodium (400-600mg / 1 oz) and also contain preservatives such as sodium nitrite which have been associated with cancer in some studies.  According to the American Institute for Cancer Research processed meat is a convincing cause of colorectal cancer and should be avoided (see page 118). 

So what do you eat?  I found one great option at Costco.  The Kirkland Brand Turkey Breast is sliced right off the actual breast.  While it does not claim to be organic or from vegetarian fed turkeys it is not processed by any means.  At $6.79 a pound it is comparable to what I saw behind the deli counter at my local "Whole Foods" which was nearly twice the price.

Whole Foods - Turkey Breast at Deli Counter

Tomato Grown in a Coconut Husk

Usually I prefer locally grown tomatoes for their sweet flavor however these Zima tomatoes greenhouse grown in Canada are amazing!  They taste so good picky eaters won't know they are eating veggies!  This morning I threw a container of them in my husband's lunch. He loves them!  It's one of the few vegetables I can get him to eat! A 2 lb container is only $5.99 at Costco. They are a sweeter tomato grown in a coconut husk.  This is the perfect vegetable for a busy person - just rinse and eat - no prep work at all!  Check out this video from the grower.  http://youtu.be/1yLXFLwFqdo

Getting Personal

Last year a friend invited me to a "31" party.  After spending over $100.00 on personalized tote bags I vowed this would be the last purse, candle, jewelry, etc. type party I would ever attend.  While I thought I spent too much money (certainly more than I promised myself before attending the party), I have to say purchasing a monogrammed cooler tote for my husband was one of the best purchases I ever made.  I had the words "Coach Gorby" printed on the bag. 

While we have other cooler totes at home, my husband loves taking this tote to his cross country and track events.  It's one way I have been able to get him to eat a somewhat healthy lunch on a weekend.  Last Saturday he had an all day cross country meet in Columbus.  He actually asked to take a lunch - which usually never happens.  I made 2 turkey sandwiches (using preservative free turkey meat) and also threw in a 1/4 cup of roasted almonds into his lunch tote.  Of course he added a few bags of chips.  Always compromising!