Life update

Much has occurred since I have actually ‘written’:

As on July 15^th:

I am officially a Registered Dietitian (RD)!

July 31^st:

I am engaged to be married

Mid August:

Got laid off from one of my jobs.

August 30^th:

I have a Masters Degree in nutrition.

September 1^st:

Moved from Cambridge to Gloucester.

So, I am now officially:  Jamie L Doherty, MS RD LDN -- Unfortunately despite all of those cool letters I finally have after my name, I have not had to opportunity to use any of them.  I have been getting rather depressed lately, namely due to the job search.  I have applied to literally hundreds of jobs, had a few interviews, and gotten a lot of rejection and “thanks, but no thanks” emails.

I am thankful to still have my job at MGH as a diet technician, however, since I have spent the last 6 years getting all of those credentials, I would really LOVE to use them.

Yesterday I was temped to write a long whiny post regarding my woes, however, no one wants to read that- even me! So I will chalk it up to:

·      Woe is me

·      Blah blah blah—the economy.

·      Catch 22- no one hired you without experience but you cannot get experience without being hired… but Wait a minute! What about my years of school, internships and diet technician/ nutrition assistant positions?? Those are not experience??

Anyway… that is my story morning glory.  Hoping to see more of you, dearest blogspot page J

For now, I at least have Leo to keep me company on the couch. 

Jamie and Leo- signing out!

Strawberry Rhubarb Ice Cream

Last week from my CSA with Enterprise Farms, I got a bunch of rhubarb. Honestly, All I have ever known rhubarb for was strawberry rhubarb pie. I posted on twitter for any recommendations on what to do with this stalk-y tart vegetable. Kerry from Kerry Cooks told me about her Rhubarb Chutney While I got suggestions for jams, and soups, and of course pie. I ultimately went with Amanda, from the The Kitchen Misfit 's idea for ice cream.

I have haven't made ice cream, since about the age of 7 or 8 when my sister had a barbie ice cream maker, which shockingly didn't work terribly well. But I decided to give it a go.

I used this recipe from myrecipes.com as a base recipe and then adjusted to try to make it a bit more nutritionally sound/ my taste.


Ingredients:
2.5 cups low fat milk
1 cup fat free half and half
2 egg yolks
3/4 cup sugar
3 packets truvia
1 bunch fresh rhubarb (chopped, about 2-3 cups)
2-3 cups strawberries (I used half fresh/ half frozen)
3/4 cup red wine (*** in retrospect, possibly too much)

1.  Combine milk and half and half over medium-high heat until bubbles form around the edge. Do not boil. 
2.  In a large bowl combine 1/2 cup sugar and egg yolks, and stir until pale yellow.
3. Slowly pour in about half of hot milk mixture and stir constantly. 
4. Pour egg/ milk mixture into pan with the rest of the milk mixture and heat until it reaches 160* F, stirring constantly. 
5. Place pan into an ice bath, until custard cools, stirring occasionally.  
6. In a sauce pan combine wine, rhubarb, strawberries, sugar and tuvia. heat and bring to a boil until rhubarb is tender and liquid is syrupy. 

7. Remove from heat. Wait 10 minutes to cool, then add strawberry rhubarb mixture to custard mixture and stir. (*** In retrospect, cooling the mixture more would have been better, such as refrigerating over night)



8. Place mixture into the freezer, and stir occasionally.








The results : Pretty good for my first ice cream attempt. The taste was very good. It was really sweet (which I like) you could likely cut down on the sugar/ sweetener a bit.

The texture was a bit off, and there were a lot of ice crystals. If I let the ice cream melt in my mouth it has a very smooth texture, but when eating it like normal the ice crystals were rather pervasive.

I found this serious eats article about tips for homemade ice cream making - which likely would have been useful before hand. - So my ice crystals could have been from making the recipe low fat, not chilling it fast enough, and adding too much alcohol. So, if you choose to make it, those are some aspects to consider. 

Overall though, pretty happy with my use of rhubarb!

Healthy Eating on a Budget

Its a tough economy right now, and food prices are on the rise. I personally, have been a full time student for the past 20 years, and now after finishing my full time, unpaid dietetic internship, and being about to graduate and have all of my school loans kick in,  am particularly feeling the stress of a tight budget. 


Nonetheless, there is no escuse to not eat healthy! there are plenty of ways to fit healthy eating into any budget. Here are a few tips-- please leave your own tip ideas in the comment section! 

• Have a shopping list. Only buy what is on the list. You can save money by planning your recipes ahead of time, and therefore only buying what you’ll need. Also, if you make your list ahead of time and stick to it, you are more likely to make smart choices.

• Check out the weekly flier for your grocery store, which will feature weekly sales. Plan recipes based on sales. Most grocery stores feature these fliers online as well, so no need to get the newspaper. 

• Stock up. When a product that you use frequently is on sale for a good deal, buy extra.  This works best for shelf stable and canned goods, or frozen foods if you have the space. You can also cooking and/ or freeze fresh items for later use.  

• Buy the Store Brand or Generic Brand these products are nearly identical to the Brand Name products, but significantly cheaper.

• Buy in season fruits and vegetables.  Produce that is in season is much cheaper, fresher, and nutrient dense, than out of season produce that has been shipped and stored. I love epicurious map of seasonal foods

• Check out the “Discounted for quick sale” sections. These generally include produce and bakery items that are about to expire or are slightly damaged. If you have a use for them, buy them! You can get a plethora of fruit for a fraction of the cost, for still decent fruit, just be sure to eat it up fast. For vegetables you can always cook them right away to prevent them from getting any worse. Check out the bounty I found in the discount section.  This section also usually has dented cans and out of season- seasonal items.  Beware of dented cans due to food safety.  

• Farmers Markets. Check out your local farmers market. The food there is often a lot cheaper than the grocery store, and fresher, and locally grown so you are supporting local agriculture. 

• Buy in “bulk”.  Pay attention to the unit price. Sometimes you can get a much better deal buy purchasing a larger quantity. Check out the unit price and purchase based on that. Of course, also consider if you will be able to use or store the item. You will not be saving money by wasting food. Note the “bulk” some grocery stores have what they often call “bulk” bins, where you can purchases as much of an item by the pound as you want, such as rice, grains, dried beans and dried fruits. These items that are not branded or packaged are frequently quite a steal , and you are completely in control of how much you purchase. These are also a great way to try new things without committing to purchasing a lot of it. 

• Purchase less processed foods.  The more processed the food, the more expensive it is.  Set aside some time to do some prep work, such as peeling and cutting carrots rather than purchasing baby carrots. Of course, again consider if you will actually use this product if you have to prepare it. In some cases convenience is worth the extra expense.

• Don’t buy beverages. (Except maybe a milk/ soy/ almond/ rice milk) Unless you live in an area where your drinking water has been deemed unsafe, do not waste your money purchasing bottled water, or other drinks.  Soda is empty calories, and Fruit juices are ok sometimes, however, you get more fiber, phytonutrients and fulfillment from whole fruits and vegetables. Also, beware that Bishenol A (BPA) and other toxins are found in most plastic bottles and cans. (More on that to come). 

• Try dried milk.  Milk was the exception of the beverages, Nonfat and low fat milk are very important in maintaining bone and heart health (and water just doesn’t taste as good in cereal.) If you reconstitute dried milk, it works out to be even cheaper. Try to purchase Skim or 1% milks. Also, be sure to pay attention to expiration dates and watch for spoilage for both fresh and dried milk.

• Use canned and frozen too! Compare the price of canned and frozen fruits and vegetables to that of fresh. Often times they are much cheaper, and are convenient as they do not perish as quickly. For canned foods, choose no salt added or low sodium options if possible, or canned in juice or water, rather than syrup or oil. For frozen fruits and vegetables, avoid ones that contain sauces or added sugar. The nutrients in the canned in frozen foods are often just as high, and sometimes higher than fresh foods. Again beware of BPA and other toxins in canned products, and don't use dented cans. See this list for canned foods without BPA. 

• Cook in bulk. Save yourself money AND time by doing batch cooking, and storing or freezing left overs for later.

• Grow it yourself! Buying seeds, or seedlings and growing what you can can save a lot of money. It is also very rewarding to see that your hard work and tending can 'create' food. If nothing else, try growing herbs on your window sill. Fresh herbs are pricey in the grocery store, but they are easy- peasy to grow and maintain. I've had one basil plant growing on my window for over a year (there were two until I had to break in through my window...), and I have chives growing like wildfire! 

The Vitamin D Debate

Vitamin D has been a hot topic the past few years.


Some of the roles Vitamin D plays include: 

• Bone health = works with calcium to help form bone, and aids with calcium absorption 
• Helps reduce inflammation = which is associated with various other disease states and health, namely health health 
• Improves muscle strength and function

Diseases states Vitamin D is associated with: 

• Cancer:  Specifically 
• Prostate
• Colorectal
• Breast
• Ovarian
• Esophageal
• Non-Hodgkin’s lymphoma 
• Why Vitamin D is responsible for gene regulation- AKA when a cell replicated and divides. A cancer tumor is caused by a rapidly dividing cell that is not properly regulated. Adequate Vitamin D status helps to prevent these regulation issues. 
• Multiple Sclerosis  (MS) 
• MS is a genetic, autoimmune disease that affects the central nervous system. There are 6 genes associated with the development of this disorder. Research has shown that adequate Vitamin D  status can either turn on or off these genes. Unfortunately- this likely occurs in fetal development to early childhood. So, if MS runs in the family it is especially important to have adequate vitamin D status during pregnancy and early childhood. 
• Diabetes and Insulin Resistance 
• Heart Disease (Cardiovascular disease) 

Sources: 

The main source is the sun, however, in the winter the sun is too far away from the Earth, especially for people in the northern hemisphere, so even if it is sunny out we cannot make vitamin D. 

Food sources are limited and highly variable some natural sources include: fish and mushrooms - but it varies by species, if they are wild or farmed and when they are picked/ caught and storage. 

Some foods are fortified, namely dairy products, cereals, and some orange juice. 

How much we need?: 

This is the hotly debated topic.  The current Institute of Medicine (IOM) recommendation is 600 IU for adults, and 800 IU for geriatrics. This recommendation is solely based on bone health as there is still much debate over the other areas that Vitamin D. 

Dr. Hollick is a strong advocate of Vitamin D and generally suggests 1,000- 2,000 IU a day for adults and children. 

The Vitamin D Council  recommend 5,000 IU a day for adults. 

So whats the deal?? Through the research I have reviewed- a fair bet for most adults and children is about 1,000- 2,000 IU a day. If an individual is deficient - it can take much more (50,000 IU / once a week for 12 weeks on top of 1,000- 2,000 a day) in order to have an adequate vitamin D status. 

Due to all of the new research out there relating vitamin D to so many disease states, many doctors are now testing vitamin D levels (Of course, to add to the confusion - there is also some debate over what is an adequate blood level.) Many medical facilities state that less than 30 ng/dL is low, whereas others state less than 40 or 50 is low. So, if you do get your levels checked, and they are below any of those numbers you may want to consider supplementing a higher dose. 

Supplementation: 

I used to be somewhat opposed to supplements and believe that you can get all of your nutrients in through a good diet - but honestly- vitamin D is NOT in most foods- so supplementing is necessary. 

My personal recommendation is to take at least 1,000- 2,000 IU/ day. If you wish to do a calcium and vitamin D supplement, make sure it has at least 500 IU of vitamin D per a pill, and take 2 a day (at separate times of the day for the calcium to absorb). If you decide to take a multivitamin, try to get at least 800 IU in the vitamin- there are few multivitamins out there with a higher dosage than that, which is why I think the easiest is to just get a separate 1,000 IU vitamin D supplement.  

D2 versus D3??? It doesn't matter, unless you have kidney failure. D2 is inactive, D3 is active. If you are healthy and take the inactive version, your body will convert it. 

DO NOT TAKE OVER 10,000 IU/ day unless prescribed by a doctor!! It is a vitamin- and can become toxic in excess

You cannot get a toxic amount of vitamin D from the Sun. Your body will not synthesize it. 

Lunch Packing Part 2: Tips & Supplies

My Last Post was on Why to Pack you lunch (snacks / meals), so now here are some more tips on the How- tos


Tips:

•  Small steps add up! Packing a meal once a week or packing one snack a day can also make a difference. 

• If you have a desk/ locker etc at work- keep a few healthy items there, this will make it even easier!

• Canned or dried soup
• granola bars

• nuts
• trail mix
• dried fruit
• cereal
• oatmeal

•  Get in the habit:  Pack your lunch and snacks the night before,  saves you the hassle of doing it in the morning

• Freeze left overs in individual portions:  easy to grab and go at a moments notice

• Prep ahead: Don’t have time to pack a lunch every night? Prep part or all of your meal over the weekend.  Check on my post on Healthy Eating for the Busy Person 
•  Portioning veggies and dip into baggies
•  Cut up fruit and make a fruit salad for easy picking
• Prep sandwiches (you can keep bread on the side to keep it from getting soggy)

Considerations about bringing your meals: 

• Food Safety 
• If you bring anything perishable be sure to have an insulated bag and cold pack. Or refrigerate if possible.  
• Ease of carrying: 
• Especially if you are on the run, having a bag that is easy to carry is key! Try one with shoulder straps, or small bags that fit into other bags you already carry.  
• Leak Proof: 
• Invest in good Tupperware. A spilled or leaking lunch can ruin all of your food, or get on your clothes.  
• Some recommendations: Rubbermaid, Lock &; Lock, Pyrex storage 

What You’ll Need:

·      A lunch box/ bag

·      Good leak-proof Tupperware in various sizes

o   Small containers are great for bringing dips and dressings on the side

·      Plastic or Re-useable baggies

o   Try Snack Taxis or Lunchskins

This is my adorable gnome snack taxi!

·      Re-useable water bottle

·      Travel Beverage Mug

I love my BPA free Aladdin cup- it never leaks! 

·      Cold Packs

o   Recommend having two to freeze one everyday 

Frozen water bottles, or frozen yogurt can also be used in an insulated bag   

A Few Lunch Box Recommendations:

·      Thermos Brand:

Trusted name brand with great insulation.

Many different sizes and styles

·      BuiltNY  (BuiltNY.com) 

This company offers a variety of classy totes, laptop cases, lunch boxes, water bottle and wine bottle carriers.

Their bags are soft neoprene material and insulated.

Have accessories such as shoulder straps

·      LunchBots

Take on the Japanese style Bento Box

Can be carried alone or in another bag 

See my love of Bentos Here as well 

Reasons to pack your lunch

Still buying your lunch at work, or going out most days of the week? Here are a few of my favorite reasons to start bagging it :)

Reasons to bring your own meals & snacks:

·      Economical:

o   Spending $10+ a day on lunch/ coffee and snacks adds up fast!

o   You get much more value shopping at a grocery store and prepping food yourself than you do purchasing convenience items.

·      Saves time and hassle:

o   Yes, packing a lunch can take some time, but will save you the time of having to go and purchase your lunch during your work day.

o   You can eat it anywhere! Save the time and hassle of going somewhere to eat.

·      More nutritious:

o   Frequently “forget” to eat because you are so busy? Regular meals and snacks help improve your metabolism and help maintain your weight.

o   Planning and packing lunch more likely to get well rounded meals.

o   If you wait until you are hungry, more likely to give into temptation.

o   Food companies and restaurants often load their food with salt and unhealthy fats to improve taste.  Bringing your own food allows you to control ingredients.

Versus

·      Eco-friendly

o   All of the packaging associated with buying food out adds up! 

(The Average Office worker uses 500 disposable cups a year¹)

o   You have much more control of the sources of where your food is coming from (organic, local, sustainable sources) 

Broiled Grapefruit

For the past weeks Supper Club we had breakfast for dinner! It was full of eggs, sausage, pancakes and coffeecake. Thus- I was recruited to make something healthy-ish.

I tried a new recipe I heard of for broiled grapefruit. At first it sounded very odd, as I had only ever had grapefruit raw- either cut in half and eaten with a spoon or peeled and eaten like an orange. But I heard rave reviews and decided to try it. The results were excellent! Super sweet and juicy.

Served with yogurt topping.

Grapefruit Recipe:

1.  Set oven to broil
2. Slice Grapefruit in half, or quarters. Place on Baking sheet. 
3. Sprinkle with Cinnamon  
4. Pop in oven: broil ~7-10 minutes, until they looks slightly puffy and the skin is peeling away from fruit a tad. 

Yogurt Dip/ Topping:

1. Mix ~ 1/4 cup nonfat plain yogurt (Greek or European) with a bit of fresh or ground and a tsp of honey or agave nectar. 
2. Serve on top of cooked grapefruit