Cheddar... Made Better

If you've ever tried any of Cabot Creamery's cheddars, you've tasted what good cheese is all about. My friends up there affectionately refer to themselves as the Makers of the World's Best Cheddar... and it's not just a catchy slogan. It's a true assessment of the quality of their cheeses, evidenced by the mounds of awards they've won over the years. 

And this year is no exception. Austin, Texas recently played host to the annual American Cheese Society competition (a competition I've never had the great food fortune to attend, but intend to before my days are done.)  While I can't even begin to imagine the palate fatigue that sets in at the end of a marathon of cheese muching for these judges, I applaud them for many of their choices... and especially in the reduced-fat realm. 

All the details can be found here, but I draw special attention to one of my all time favorite cheeses that received the accolades it deserves--Cabot's 50% Reduced-Fat Jalapeno Cheddar. It reminds you of a perennial favorite, Pepper Jack, but the 1st place winner boasts a better bite (in my opinion) and better nutritional profile (made with 1.5% milk, it's a nutritional no brainer.)

I can talk about the great taste all day long ('course if you don't believe me, just refer back to the earlier ACS 1st place award... believe them, they're the experts.) But that's just one reason to choose a cheddar of this caliber. The others are clearly the reduction in fat, sacrificing none of the calcium.

Calcium continues to be a mineral of concern among Americans--especially among teen girls and women. It's such a concern that the Institute of Medicine's Committee on the Dietary Reference Intakes has undertaken a two-year review on both calcium and vitamin D in response to new research on bone health, as well as growing interest in the connection between vitamin D intake and lower rates of cancer and other chronic diseases.

Calcium can certainly be found in a number of sources: milk group foods, as well as some vegetables (although the quantities you have to eat for adequate consumption typically make it too difficult for the average American to meet their needs... I recommend eating lots of veggies for their cancer prevention potential and count your calcium in easier ways). Many foods are also fortified with calcium, as well. 

But eating calcium doesn't have to feel like you're following a diet that the dietitian ordered. With a cheddar universally accepted as this good, it feels more like a present than a prescription.

~Regan

Cancer Prevention: Get busy living or get busy dying

If you don't recognize the latter half of the title to this posting, you must not have TNT or TBS as networks on your TV. I know I do, and I have had the privilege of hearing that quote many, many times in the movie Shawshank Redemption (as an aside... if you haven't seen the movie, you should. It's pretty good.) But anyway, I digress.

I love this quote. It has so much meaning in so many ways. But for the purpose of this discussion, it will be used to illustrate a principal that applies to a subject I have grown almost uncomfortably close with over the years--cancer prevention. I have had the opportunity in the last 14 years or so to watch my mother go through cancer treatment twice, while her mother and sister went through it once each (and that doesn't even begin to touch on the nameless other relatives who have been lost to the battle.) Today, as follow up to a recent PET Scan, she'll find out yet again, whether or not it's a road she'll be traveling down in the very near future. Time (or in this case, hours) will tell.

But this site and the information contained therein is focused on health, nutrition and how the two collide in our daily lives... and especially our kitchen. So that's where we'll spend our time. As I was reflecting on this thought this morning, I was reminded of a debate that seems to be raging in the food community right now: the organic vs. non-organic choice. My mind began to wander into my own pantry and 'fridge, and I began to question whether or not I'm making the "best" choices for the health of this family.

The organic vs. non-organic issue is complex. I don't dare suppose to imply that I'm gonna solve it here (nor do I really think anyone else, even more learned than me, out there has the exact "right" answer.) I see the battle as being much more complex than saying it's a "nutritional" issue, or an "environmental" issue. In many ways, it's an economical issue as we consider the origins of food... and the impact it has to our local economies, most notably our local farmers.

Recent research seems to point to the fact that nutritionally speaking, organics probably are very similar to non-organics. But as many of my food colleagues have pointed out, just knowing that two oranges have the same vitamin C content doesn't necessarily mean they're equal in terms of health. Pesticide residues and the like are real concerns as we consider the toxins and impurities our bodies are fighting on a daily basis.

Because I've opened up the organic can here, I think it's also worth mentioning that for many folks, the debate is mostly an environmental one... not as much what "non-organic" farms doing to our bodies, but rather to our environment. This is one I dare not tackle. I'm no expert, but I do know that to me, if you're concerned about the environment, I don't think choosing a peach shipped in from Chile stamped with an "organic" sticker is really saving the world, when there may be a very reputable local peach farmer at the farmers market with great produce who's farm also needs saving. But again, I digress.

My real point is this: Cancer Prevention is about living comprehensively and proactively. If you don't believe me, check out the American Institute of Cancer Research's Recommendations for Cancer Prevention:

1. Be as lean as possible without becoming underweight.
2. Be physically active for at least 30 minutes every day.
3. Avoid sugary drinks. Limit consumption of energy-dense foods (particularly processed foods high in added sugar, or low in fiber, or high in fat).
4. Eat more of a variety of vegetables, fruits, whole grains and legumes such as beans.
5. Limit consumption of red meats (such as beef, pork and lamb) and avoid processed meats.
6. If consumed at all, limit alcoholic drinks to 2 for men and 1 for women a day.
7. Limit consumption of salty foods and foods processed with salt (sodium).
8. Don't use supplements to protect against cancer.

Special Population Recommendations

1. It is best for mothers to breastfeed exclusively for up to 6 months and then add other liquids and foods.
2. After treatment, cancer survivors should follow the recommendations for cancer prevention.

And always remember – do not smoke or chew tobacco.

(Side note: I love their last recommendation. Notice the bold and ital. This is no coincidence.)

Anyway, you see that their list is very comprehensive and inclusive. It's not about cutting out one food or one habit, it's about building a healthier lifestyle--a lifestyle where we ask of ourselves not just is that apple organic, but 1) Am I gonna eat it and all it's other superfood friends and 2) What else am I gonna do today to make a positive impact on my health?

Simply put, "You gotta get busy living or get busy dying."

Recipe Disclaimer: Calories Don't Count Themselves

As an RD I often find myself the victim of nutrition prejudice... meaning that folks I encounter assume that I never cook, eat or recommend any high-calorie, high-fat foods. And while the assumption is based in logic (I truly DON'T believe a diet should be based on those types of foods), I feel it necessary to call attention to one fundamental principal of healthy weight management that particularly comes into play as people peruse my recipe section.

Calories Count, But They Don't Count Themselves.

So what does that mean?

It means that it's always up to the individual to be mindful of "how much" you eat, not just "what" you eat. In fact, I'd argue that from a weight control standpoint, the former may be more important than the latter. We all know the person who cuts out all fat from their diet, or all meat from their diet, or all carbohydrate from their diet or all... you get the picture... only to find themselves on an uphill battle.

Peel back the onion so to speak, and what you uncover is that these same folks forget the basic principal that if calories in don't equal calories out, weight gain ensues. Period. No arguments.

That's exactly why not every recipe I develop is trimmed uber-thin of fat and calories. I especially use this principal in what I consider to be "already occasional foods"... desserts, etc. No matter how many grams of fat you trim from cakes and cookies, they're still cakes and cookies. Granted, you can make them better, but if you sacrifice taste to the point that people aren't satisfied after eating them and continue to eat more, what's the point? My thought is improve them, don't sacrifice taste but lastly, practice portion control.

That last part warrants repeating... practice portion control.

So if a recipe or two finds its way to this site that one might not normally expect on an RDs site, I make no apologies. Instead I encourage those as the best places to count your way to a better weight.

~Regan 

Piece of Cake

Imagine if you will a brown-haired, blue-eyed girl standing in a hot Alabama kitchen asking her grandmother for the flour, cup measures and plum baby food. Imagine next, that little girl is barely able to see over the table and barely out of diapers.

That little girl was me. And what you have just witnessed is a glimpse into what would years later become my first “published” recipe—Plum Cake. ('Made with baby food plums, of course... I wasn't “so” young as to still be eating the stuff).

Perhaps more importantly, you've caught a glimpse into the preface of a truly inspired and delightful career created in the kitchen. I still find myself every day, mixing bowls in hand, doing what I did then with my grandmother and doing what I love now—creating food that tastes great and nourishes in more ways than one. My hope is that through my work, this site and the recipes shared through both, others will easily find that good nourishment can truly be a piece of cake.

~ Regan