Eat This Not That?

Before you jump on the band-wagon of the popular new book series – “Eat This Not That”, I thought I would give you a crash course on basic nutrition.

How many of you out there actually know the difference between polyunsaturated fat, monounsaturated fat, saturated fat, hydrogenated fat, trans fatty acids and essential fatty acids? What IS a Carbohydrate?

Let’s start with what the USDA (United States Department of Agriculture) suggests.

“Consume less than 10 percent of calories from saturated fatty acids and less than 300 mg/day of cholesterol, and keep trans fatty acid consumption as low as possible. • Keep total fat intake between 20 to 35 percent of calories, with most fats coming from sources of polyunsaturated and monounsaturated fatty acids, such as fish, nuts, and vegetable oils. • When selecting and preparing meat, poultry, dry beans, and milk or milk products, make choices that are lean, low-fat, or fat-free. • Limit intake of fats and oils high in saturated and/or trans fatty acids, and choose products low in such fats and oils”

First things first – the above paragraph came from the 2005 edition of “Dietary Guidelines for Americans”, which is reviewed and published every 5 years. That being said did this information clear up your confusion about the various types of fats and how to figure out exactly (or even approximately) how much is enough or too much? I didn’t think so. Furthermore, did you even know such a document existed? And the final question is, “How do you make sense of 84 pages that only the USDA can understand?”

I started this posting because I’ve been reading information from the “Eat This Not That” website and looking at some of the options suggested that are supposedly healthier choices. HOLD THE PHONE!

According to the USDA, our daily intake of sodium, aka salt, should be no more than 2300mg. Now that was helpful – NOT. How much is 2300mg? Approximately 1 level teaspoon.

So, let me show you what examples are being given from Eat This Not That - The worst chicken dishes in America. Terrible Chicken Dish at Applebee's -

Crispy Orange Chicken Bowl
1,880 calories 13 g saturated fat 4,250 mg sodium

I’ll agree that 1880 calories is an entire day’s allotment for all three meals; and that the amount of sodium in this example is almost 2 days worth at 4250mg. However, take a look at the “healthier option”.

Margherita Chicken
700 calories 8 g saturated fat 2,420 mg sodium

The calorie count and amount of saturated fat isn’t bad; however, the amount of sodium in this option is still more than the daily recommended 2300mg (1 level teaspoon).

So now what? Well I could make a very blanket statement and tell you to eat at home instead, but that’s not realistic. Instead, I will attempt to clarify what is recommended by the USDA and what is considered Optimal Nutrition. Once you have a better understanding of what and how much to eat, you will be able to make better choices.

Stay tuned and have a great day!

I'm Back - did you miss me?

As I'm looking at the date of my last posting, I am surprised that it's been 3 weeks. Where does the time go? I can tell you....

Dad is still in the nursing home and trying to escape via his wheelchair. Mom started treatment for Lymphoma and after 3 treatments, she had a serious reaction to one of the medications. She was quickly covered by a very nasty rash and spent several days in the hospital followed by edema and purple skin - everywhere. Can you imagine?

I am progressing with my nutrition studies and have formed an official business entity -Bella-Vita Wellness, LLC. I am official!

So, from now on I will attempt to write about something nutritionally interesting. Maybe a "did you know" format or perhaps helpful hints on making better food choices. I don't want to get too technical.

I am also in the process of creating my website: http://www.bella-vitawellness.com which is not up and running yet - soon.

In the meantime, if anyone is actually reading this blog and has any questions or suggestions, please do drop me an email at Sharon@SharonWegner.com

Below is a photo of the school garden I am working on at The Adelante Dual Language Academy.

Watch for more pictures as I help the parents and children plant vegetables and herbs.

Same day - different food experience

I did mention that I haven't posted in several days....right? OK, so I made meatloaf last night. That's cow twice in 1 week. Absolutely unheard of in our house!

I was thinking of my friend Patty James, from Shine the Light on America's Kids and her new book, "More Vegetables, Please" - how could I get lots of vegetables into my meatloaf? I don't have her book (still waiting), so I just went scavenging into the frig and pulled out all kinds of vegetables.

Long story short - I ended up using 10 different vegetables and fresh herbs. I started with organic, grass fed ground beef and a bit of extra lean ground chicken. I added homemade wholewheat bread crumbs, rolled oats, wheat germ, 2 eggs, and a bit of milk for moisture. I sauteed the vegetables and added them to the meat mixture. then, I flattened the meat, added chopped spinach on top with some grated pepper jack cheese and rolled it up. Into the loaf pan for an hour.

I quartered 4 red potatoes, added the olive oil, oregano, S & P, garlic and roasted them in a separate pan with the meatloaf.

Gotta say, it was darn good. AND, I never told Rich that it was beef - hahahaha.

I also made brown rice pudding and sprinkled some wheat germ on top. I confess - I ate almost all of it all by myself.

It's my weakness.

Rich is getting tired of having to wait until I take pictures of our dinner every night. Oh well. It beats mac n cheese.

Catching up

It's been a few days since I've written - mostly because I've been busy.

Dad has had a few really low days; but today, thank God, he was talkative (as much as he can be with mom and me in the room), ate a good lunch and was being whisked away for physical therapy when I left (about 1:30pm)

I've been in a cooking kind of mood with all of this rain. I made pot roast a couple of days ago, which was pretty good for a large piece of cow. I Cut up 2 potatoes, 2 carrots and half of a celery root (interesting new food for me). I actually cooked the meat and roasted the vegetables separately, which worked well (I can't stand soft & mushy vegetables). Set the oven to 250 and cooked it covered in the oven for 2 hours. Let it cool and put it in the fridge over night. Another good thing to do because the fat rises to the top and makes it easy to skim it off. Gak!

The following night, I added the roasted vegetables and put the pot in the oven until heated. I also cooked polenta (I cheated and bought those firm round logs of polenta - then sliced it about 1" thick) I used just enough flour to lightly coat the polenta circles and browned them in a hot frying pan with a bit of oil. Yes, it was olive oil. Is there any other kind?

I sprinkled the polenta with Parmesan cheese and served it next to the pot roast and vegetables.

Considering the fact that Rich and I don't eat red meet very often, I figured this was our cow for the month. I was wrong. Check out my next post to find out what I made last night.

Enough rain already

Yesterday was a great day to stay inside and study. I am also working on a new project - an organic garden for Adelante Dual Language Academy in San Jose. While setting up interviews for Patty James from Shine The Light on America's Kids, I was asked by the principal if I would be interested in helping the school with their small garden. It didn't take me more than 2 seconds to say yes!

I am thankful that I grew up on an apricot ranch and my parents always had a wonderful garden full of: tomatoes, zucchini, green beans, onions, garlic, cucumbers and those ugly horn worms. There is nothing better than picking fresh vegetables and eating them right off the vines.

Is this another distraction? Could be, but I will just have to time manage myself so that I can study and work on this project.

By the way, I made a very delicious soup the other day - leftover steamed broccoli and butternut squash with a coconut curry sauce. I added roasted squash and onions and some chicken stock, then blended until smooth. Topped it off with a bit of Greek yogurt, cilantro and toasted pumpkin seeds. Yum!

Yes, it's still raining

I guess I shouldn't complain about the rain - we need it. As I look out my kitchen window, I can actually see the weeds growing before my eyes. It reminds me of a book I'm reading - Second Nature by Michael Pollen. He describes his experiences growing up, gardening and how the weeds take over the garden. And I thought I was the only one who noticed. By the way, Michael will be speaking at the Ferry Building in San Francisco on Saturday.

OK, so I can't go for a walk because it's pouring outside; however, I do have all those exercise videos and paraphernalia that I can use, OR I can get back to studying.

Stay focused, Sharon.

The goal is to finish my nutrition classes sooner rather than later. Today, I will be studying Pediatric Nutrition.

Success!

I survived! Up early and out of the house by 8:30am. It was raining, of course.

I lead the way, with Patty, Margaret, Patch & Wilma following in the RV. We arrived at Adelante Dual Language Academy, got set up in the library and awaited arrival of the children Patty would be interviewing. Day one of Shine the Light on America's Kids. We took group pictures and then Patty randomly selected 3 amazing first grade children to be interviewed.

I have to say that all of them were amazing and so excited to talk to Patty about health and nutrition.

After the interviews and pictures we said our good byes and off they went. Next stop - Santa Barbara.

Follow Patty on her cross-country journey http://www.shinethelightonkids.org/ and PLEASE, consider a donation to help Patty reach her goal.