Q:  We love hosting summer cookouts. How can we make our favorite barbecue foods healthier?

A:  To put a fresh and healthy spin on your cookouts, skip the hot dogs, hamburgers, cole slaw and potato salad for lighter options that are trending now. Another reason to lighten up? Without all those mayonnaise-based dressings, your food will stay safer outside on a hot day. Here are some ideas to keep you both healthy and safe:

Lighten Up and Foil Fat with a “Foil Pack”

Opting for grilling favorites that are lower in saturated fat than burgers and hot dogs is the way to start. Go for grilled chicken breasts or lean chicken sausage and a healthier salad on the side. One of my favorite prep methods is the foil pack. Wrap individual portions of meat and veggies in foil and toss on the grill.  A cool no-cook salad with zucchini noodles – also known as zoodles – adds a modern touch. Recipes below.

Healthy Hydration

While you’re at it, lighten up your drinks. Hydration is particularly important in the summer, but alcohol and sugary drinks aren’t thirst quenching and can even cause dehydration. If plain water isn’t your thing, try infusing your water or seltzer with flavor. Add fresh fruits like citrus, berries, and pineapple. Even better, use frozen fruit to both chill and infuse your drink. When you’re finished, the fruit will be defrosted, and you can eat it as a snack!

Safety First

To keep summer buffet foods safe, serve hot foods immediately and keep cool foods chilled (put a salad bowl over ice, for example). Cover food and clean and remove the serving utensils when not in use. As an extra measure, keep hand sanitizer handy so folks can clean up before digging in.

These simple swaps and precautions will keep you and your barbecue healthy and safe all summer. Enjoy!

Try these recipes at your next cookout!

Chicken, Tomato, Corn Packs

For each serving, cut a 12” piece of foil and place a boneless, skinless chicken breast, ½ cup grape tomatoes cut in half, ¼ cup corn kernels, and minced garlic to taste. Drizzle with 1 tablespoon of avocado oil or canola oil, salt and pepper. Seal all sides of the foil and grill on high until the internal temperature is 170 degrees (approx. 20-25 minutes).

Caprese Zoodles

Toss 1 package of zoodles (found in the produce section of most grocery stores) with 2 tablespoons olive oil, salt and pepper. Let marinate for 15 minutes. Add 2 cups of cherry tomatoes cut in half, 1 cup of mozzarella balls, 1/4 cup of torn basil leaves, and 1 teaspoon dried oregano. Drizzle with 2 tablespoons of balsamic vinegar.

Meg Whitbeck, MS, RD, is available for private consultations. For more information, contact RVNAhealth at 203-438-5555 or email intake@ridgefieldvna.org.

My family has a history of Alzheimer’s Disease. I’ve read about different diets that can help reduce the risk. What are they and do they work?

A healthy diet is certainly a good place to start in the prevention of many conditions, and brain health is no exception. While there’s no single diet that is proven to reduce the risk of Alzheimer’s, there is promising information about dietary approaches that may help brain function in indirect ways.

What’s key is reducing the risk of other conditions that can contribute to a decline in cognitive function. Cardiac disease and high blood pressure are both linked to a deterioration in blood vessels, including blood vessels in the brain, which increases the risk of Alzheimer’s and vascular dementia. Eating to protect your heart and lower your blood pressure can have the added benefit of lessening risk factors associated with cognitive decline. Diets that reduce cholesterol and inflammation can also contribute to a reduced risk for Alzheimer’s, again because they can reduce your risk for heart disease.

There are three eating styles that show promise in protecting heart health and reducing blood pressure, and therefore may improve brain health, as well. They are the Mediterranean Diet, the DASH Diet, and the Mind Diet. These diets all have some elements in common and it’s smart to consider incorporating these into your diet:

Up This

• Foods high in monounsaturated and omega-3 fatty acids, such as olives, ground flaxseed, cold water fish and nuts
• Fruits and vegetables, particularly green, leafy vegetables
• Whole grains and beans (legumes)
• Lean meat and occasional low-fat dairy foods

Reduce That

• Sugar – including honey, syrup, agave and other “natural” forms of sugar
• Artificial sweeteners – including Stevia, Splenda, Sweet ’N Low, Equal and sugar alcohols
• Processed carbohydrates, such as those made with white flour
• High-fat dairy products
• High-fat and processed meats, such as deli meats and bacon
• Alcohol

Although there’s no sure-fire way to completely prevent or reverse Alzheimer’s, improving your overall health through diet is certainly food for thought.

If you want to discuss dietary approaches to prevent and manage specific diseases, feel free to contact me for a private consultation at 203-438-5555.

I know nutrition can help with conditions like heart disease and diabetes, but what about arthritis. Will changing my diet help my condition?

I’m sorry to hear about your arthritis but am happy to report that there are definitely things you can do nutritionally to protect against the development of the condition or lessen the severity of symptoms. Simply put, arthritis is inflammation in the joints that worsens over time. Several types of arthritis together affect millions of Americans and limit their daily activities. So, what’s the nutritional approach to help with the inflammation of arthritis? An anti-inflammatory diet. Here are key elements to keep in mind.

Out with the Bad — Foods that Promote Inflammation
Higher intake of meat and alcohol contributes to increased inflammation in the body. Lower consumption of vitamin C in fruits and vegetables, whether in combination with high meat and alcohol intake or not, also contributes.

In with the Good – Foods that Help
Evidence suggests that increasing consumption of vitamin C, vitamin D found in fatty fish, omega 3s found in ground flaxseeds and flaxseed oil, and nutraceuticals such as glucosamine and chondroitin may help with arthritic symptoms. Phytochemicals found in a wide variety of foods such as fennel, garlic, basil, rosemary, pomegranate, turmeric, red pepper, cloves, anise, and ginger can also fight inflammation.

Lighten Up
For osteoarthritis in particular, weight loss is effective because excess weight strains the joints. As little as a 5% reduction in weight from a sensible diet— in an overweight person — can bring an 18% gain in overall functioning. While it’s not recommended that people at a healthy weight attempt to lose weight, everyone benefits from vitamins A, C, D, E and omega-3s.

Translating it to the Kitchen Table
The anti-inflammatory diet isn’t new. In essence, it’s similar to the Mediterranean diet, which has myriad health benefits beyond reduction of inflammation. The recommendations from the Academy of Nutrition and Dietetics include:

• Fish: 3-4 oz. fatty fish (cold water fish like salmon, tuna, scallops, sardines, herring) twice a week. If you’re not a fish fan, try taking 600-1,000 mg of fish oil daily. Omega-3s found in these foods and supplements can help with pain, swelling, stiffness, and tenderness.
• Nuts: 1 ounce per day to provides benefit from vitamins B6 and Omega-3s. Choose walnuts, almonds, pistachios, or pine nuts.
• Fruits and vegetables: Nine or more 1-cup servings per day helps due to the antioxidants and phytochemicals they offer. Quick tip — the brighter the color, the higher the antioxidants, so choose broccoli, spinach, kale, blueberries, cherries.
• Beans: 1 cup at least twice per week. Beans contain fiber and phytonutrients that can help lower a key marker of inflammation in the blood, and are filled with protein which helps with muscle health. Best choices include red kidney beans, pinto beans, and small red beans.
• Whole grains: 6 oz. of grains per day (at LEAST 3 oz. should be whole grains). A serving boils down to a cup of cooked brown rice or one slice whole grain bread. Much like beans, the fiber here is key.
• A word about night shade vegetables: Some people report more pain when consuming tomatoes, eggplants, potatoes, and red bell peppers, sometimes referred to as nightshade vegetables. If they cause discomfort for you, avoid them. Otherwise, feel free to eat them as they contain antioxidants, vitamins, and minerals!

By following an anti-inflammatory diet, you can keep inflammation and arthritic symptoms at bay. As always, it’s important to talk to your doctor or healthcare team about supplementation and what’s the best fit for you.

Meg Whitbeck, MS, RD, counsels patients in disease management through nutrition. For more information or to schedule a private consultation, contact RVNAhealth at 203-438-5555

“I hear about Food Prep Sundays and see people’s food prep photos on social media. Is food prep really what I need to do to reach my weight and nutrition goals?”

The short answer is “yes.” Advance food prep is an important tool to have when it comes to meeting your health and weight management goals. Why? As we’ve discussed before, planning ahead is an important part of any goal you’re trying to meet or habit you want to develop – whether it’s exercising more, sleeping better, or eating healthier.  The philosophy behind Food Prep Sunday is to invest a few hours on a Sunday (or whatever day works for you) to prepare healthy meals in advance and set yourself up for a successful, low-stress week. By preparing meals for the week ahead, you’re less likely to succumb to quick, unhealthy choices or take-out at the end of a hectic day.

An added benefit of this lifestyle shift is that it can significantly reduce the amount of food that gets wasted. This issue has become so pervasive in the US that the Academy of Nutrition and Dietetics (eatright.org) is addressing it as part of National Nutrition Month in March. Under the theme Go Farther with Food, the organization hopes to encourage people to plan ahead, not only for the sake of their nutrition goals, but also for the sake of cutting back on waste. Reducing the amount of food we all throw away saves money and cuts back on the amount of food that ends up in landfills. Here are some tips to help get you started.

Have a Game Plan
The first step is to plan your menu for the week. Consider keeping a “playbook” of your go-to recipes and rotate through them. Keep them simple, especially to start, and choose recipes that have some ingredients in common to save time and waste.  A good example of this is prepping lettuce for salads. Instead of cutting up one romaine heart, prepare the whole package so that assembling salads are quick and easy. Cut up bell peppers into strips to add to salads, use in stir-frys or enjoy as a snack. Meal Prep Sunday can include completing the recipe from start to finish and refrigerate/freeze  until you’re ready to eat it, or simply prep the ingredients – chop, marinate, etc., — so cooking the dish is easier later on. (Just make sure to follow proper safe food handling procedures, particularly when it comes to raw poultry or meat.)

The A-List
Once you have your plan, make a grocery list of all the items you need. And — here’s the tricky part – stick to it. Challenge yourself to buy what you need to make your meal plan a success, without being tempted by the things that aren’t part of the plan.

Shop Your Season
Choose fruits and veggies that are in season – they’re cheaper. Also, shop local if you can. Buying produce from a farmer’s market or local food stand means the food was picked recently and didn’t have to travel far to get to your table. The benefit? It stays fresher longer, so you’re less likely to throw it away before you have a chance to eat it.

Stock Up, but Don’t Overstock
We all know the expression “out of sight, out of mind.” The same holds true for food, so keep your fridge and pantry clutter free. Buy only what you really need for the week, and try to use up most of what you have before you venture out on your next shopping trip. If your fridge is overfull, you might not even realize what’s in there until it’s too late– what a waste!

Cook Once, Eat Twice
While you’re at it, consider doubling or tripling a recipe and freezing the leftovers in individual portions for those nights when you’re short on time.

Make Friends with Your Freezer
We all know the freezer is a great way to store leftovers so you can reheat them for another meal down the road. But there’s so much more it can do for you. Got berries or veggies you can’t use up? Catch them before they go bad – wash, dry, and toss them in a freezer bag to use in smoothies or other recipes such as muffins or sauces.

Oh, and BY the Way…
Sell by, best by, use by? If you’re confused, you’re not alone. Deciphering the real meaning behind these guidelines can mean the difference between throwing away something prematurely and getting the most out of what you buy. Here’s a quick tutorial:  Sell by is a note to the grocer as to when the item should come off the shelf if not sold – so if it’s past the “sell by” date, you should pass by it in the store; best by refers to the time period when the food is at its best in terms of flavor, though you can still consume it after that date; use by means the food should be eaten by that date. Still confused? When in doubt, throw it out. As much as we want to save money and reduce waste, it’s not worth the price of getting sick!

Planning ahead in the grocery store and your kitchen is good for your waistline, great for your family’s budget, and even better for the environment. It’s a win-win (win). Good luck on your food prep adventure! If you need help getting started on your nutritional journey, feel free to contact me for a private consultation at 203-438-5555.

Is there a link between seasonal allergies and diet?

I get this question all the time. And the short answer is YES!  There is a relationship between a person’s diet/nutrition and their seasonal allergies and the connection can best be understood with an explanation of “Oral Allergy Syndrome.”

Also known as “pollen-food syndrome,” Oral Allergy Syndrome is when a person exhibits an allergic reaction in response to certain food items, typically foods that are high in pollen and allergens, such as tree nuts, raw vegetables, and raw fruits. Different foods cause trouble for different people, and typically relate to their specific seasonal allergies.  But first, it’s important to note the difference between Oral Allergy Syndrome and more traditional food allergies to be sure you’re seeking the right help if you respond allergically to certain foods. Let’s start by breaking it down….

Oral Allergy What?

Those who suffer from seasonal allergies due to tree pollen, grass pollen, or ragweed can also experience a type of allergic reaction when eating foods that contain those allergens, as well.  Reactions can range from mild itching and tingling of the lips and tongue to extreme itching of the lips, tongue, cheeks and throat. This kind of reaction is called Oral Allergy Syndrome. It is common in older children, teens, and young adults, and is most frequently found in people who have grass pollen, birch, and ragweed allergies.

What to Watch Out For

Allergic to ragweed? You may find yourself reacting to bananas, melon, or zucchini.  Sensitive to grass pollen? Dates, oranges, potatoes, or peanuts could cause trouble.  Is tree pollen your nemesis? The list of potential trouble makers is long, and includes apples, strawberries, cherries, beans, carrots, almonds, sunflower seeds, and more. The good news is that people who suffer from Oral Allergy Syndrome may be able to eat foods that typically trigger an allergic reaction if they’re cooked. Cooking alters the proteins that cause the reactions, so the immune system no longer triggers a response. Check with your doctor before trying this approach.

Food Allergies – Nothing to Sneeze At

It’s important to make the distinction between a reaction caused by the presence of pollen in certain foods, and a full-blown food allergy, which can be much more serious. There are eight major food allergens – fish, shellfish, milk, eggs, tree nuts, peanuts, wheat, and soy. In allergic individuals, these foods cause symptoms ranging from mild itching of the skin that comes in contact with the allergen, stomach upset, diarrhea, vomiting, swelling of the lips, tongue and throat, and hives to anaphylaxis, a potentially life-threatening reaction.

While those with Oral Allergy Syndrome can sometimes eat bothersome foods by cooking them, this is NOT the case for those with a traditional food allergy. If you are having any concerns with reactions to food, it is always best to see your doctor or allergist to confirm whether or not there is a true allergy present.

As a dietitian, I work with many clients who have food allergies and intolerances. We work together to examine symptoms and see what foods work best for them. I’m also able to give clients alternatives to the foods that they really miss and help create menus to be sure they’re getting the proper nutrition for their needs.

If you suspect you have a food allergy or intolerance, it’s critical to get tested by a professional, as opposed to trying to solve the problem yourself. Once you have your results, you can work with both your doctor and a dietitian to stay safe and find foods that you enjoy.

It’s allergy season.  Be careful out there!

If you need help getting started on your nutritional journey, feel free to contact me for a private consultation at 203-438-5555.

“There is so much conflicting information out there about how to eat for heart health. What do I really need to know if I want to avoid heart disease?”

I love the timing of this question! Why? February is American Heart Month. If this time of year has you dreaming about a heart-shaped box of chocolates, maybe it’s time to put some thought into what’s really good for your heart – your actual heart, not the chocolate one. In spite of all the advances in medicine over the years, heart disease remains the leading cause of illness and death in the country.  But there are things we all can do to help minimize our risk. A heart-healthy diet is one of the easiest places to start.  What’s not so easy is knowing exactly what that means – especially in the face of the many diet fads that come and go. In honor of Heart Month, let’s take a look at the important elements of eating to prevent heart disease.

Keep it Low
Saturated fat and cholesterol, that is. To keep your diet as heart healthy as possible, it’s important to limit your intake of saturated fat found in animal products, and avoid trans fats, from partially hydrogenated oils, entirely.  Limiting cholesterol is also key. Cholesterol — found in foods such as red meat and high-fat dairy  — can raise blood cholesterol levels. This is of particular concern for those already at a high risk of heart disease. Sodium is also an important player in heart health because of its impact on blood pressure, so keep your intake moderate.

Keep it Real
Search the internet and you’ll see many people who promote a strict vegan diet as the only way to help treat or prevent heart disease. This is not necessarily the case. While a healthy vegan diet can have benefits, it’s not the only option. Being too restrictive isn’t realistic or sustainable for most of us, so veganism might not be your best bet. A plant-based diet (eating mostly plants, with occasional egg, dairy, meat, fish, and poultry) is a great way to get started in reducing your dietary intake of saturated fat and cholesterol. Learn more about plant-based diets here: http://www.vrg.org/ – The Vegetarian Resource Group

Keep it Whole
Instead of obsessing about counting calories and fat grams, focus on eating whole foods that are as close to their natural state as possible. This means plenty of fruits, vegetables, beans, legumes, and healthy whole grains. Brown rice and oats are always good grain choices, but branching out to other options, such as quinoa, millet, bulgur, and buckwheat can keep things interesting. Most importantly, focusing on the wide variety of delicious foods you can eat will make it easier to give up the few things you can’t.

Keep it Light
Processed foods and added sugars should be the lightest part of your diet. Consume lean meat, poultry, dairy, sweets, and desserts in small amounts.  Fish can be eaten slightly more often.

In general, it’s best to focus on getting a balance of the wholesome choices discussed here.  The best news of all?  Chocolate… and by that, I mean dark chocolate… can be good for your heart in moderation, so Happy Valentine’s Day!

To learn more about eating for your heart, join us for “Feed Your Heart,” a 4-week nutrition class devoted to heart health.

Hard to believe it’s that time of year again:  time to take stock of the past year and make our resolutions for the year ahead.  Are you thinking, “Didn’t I just make resolutions?” If last year’s goals fell by the wayside once post-holiday life kicked into gear, you’re not alone.  Maybe 2018 is time for a fresh approach with these simple tips to make your resolutions stick.

Renew your goals.
It’s a good idea to review and renew your health and wellness goals every year.  Take a fresh look at where you are and where you’d like to be a year from now.  Don’t let past experiences dissuade you from tackling a challenging task.  Setting SMART goals (Specific • Measurable • Achievable • Relevant •Time-bound) can help. (See below.)

Determine where you are.
If you haven’t already done so, schedule physicals, eye exams, dental cleanings, and preventive health screenings.  Knowing where you stand is an important first step in determining what you want to achieve this year.

Involve the experts.
Have a candid conversation with your doctor or other healthcare professional about what they think your priority should be.  Your best move may seem obvious at first, but there may be something you’re missing.  Asking a professional can help you keep the right things in perspective.

What’s it going to be? Time to choose.
After talking to your doctor, choose just one thing to work on at a time.  You’ll have a greater likelihood of success if you focus your efforts.  Choosing too many things to improve at one time can leave you feeling overwhelmed and unsure of where to start. So what’s it going to be? Sleep? Diet? Exercise? Mindfulness?  Choose one and get started.  Then tackle the others one at a time as you make progress.

Set yourself up for success.
Once you know where you’re focusing your energy, the best thing you can do for yourself is plan ahead, find support in professionals, family, and friends, and look for tools to help measure your progress. The internet is a good place to start for free electronic resources to address a variety of issues.  Printable food logs are also available. Use one as a place to start, and customize it to meet your needs by adding columns for sleep and exercise, for example.  If you prefer a book, there are many journals  available to purchase. The most important thing is to choose the tool and format that suits your lifestyle.

The new year is a great time to begin on your path to wellness, and the right tools can make that path smoother.  If you need help getting started, feel free to contact me for a private consultation at 203-438-5555