Don't Guess about the Gobbler

I just attended a TweetChat on Twitter hosted in part by the folks with EatTurkey.com and the International Food Information Council. I was reminded of a few facts that should not be overlooked as you prep your bird for the upcoming Thanksgiving feast. Among those that were shared:

-It takes about 24 hours per 4 to 5 pounds to thaw a frozen turkey in the 'fridge.

-Fresh turkeys have shorter shelf lives, but are convenient because they don’t require thawing

-To measure the temp of your bird, insert thermometer 2 ½ inches in the deepest portion of the turkey breast or inner thigh near the breast, don't touch bone

-If your turkey is done before your stuffing, remove turkey from oven & finish cooking outside the turkey until it reaches 165 (This is SO important, regardless of whether the bird is stuffed or you cook outside. Measure, measure, measure your temps to be Food Safety Certain!)

-Within 2 hours of cooking, remove stuffing (if you choose to stuff) and carve extra turkey from bones. Put in shallow containers (I suggest zip top plastic bags) and put in fridge or freezer.

And lastly, after everything is said & done, carved & containered, here are some tips on storing the rest (and often best) of the bird. I highly encourage anyone who's hosting a family get together this holiday season to buy yourself an early present in the form of an instant read thermometer. None of your guests want a trip down the foodborne illness alley!

Questions:

What are your favorite ways to use your leftover turkey?

Does anyone serve a "main dish" OTHER than turkey for Thanksgiving?

~Regan

(Photo from Flickr. All rights reserved by Coopet Photography)

http://www.eatturkey.com/home.html

If... not when...when it comes to social media

I'm just wrapping up an all day session at The American Dietetic Association's Food and Nutrition Conference Expo (say that 5 times in a row) on the topic of social media.

A lot of the info I knew. A lot I did not.

But what I've been saying for a while now was confirmed: when it comes to social media (think Facebook, Twitter, etc.) it's not "if"... but rather "when."

The world, inclusive of all it's peoples, brands, products, newsmakers, you name it... are moving this way. We're going from a society of two way communication to multi-user communities.

If you don't believe me, consider that according to one of today's presenters, Janet Helm of Nutrition Unplugged, some universities are no longer even offering email accounts. Younger generations don't even see the need for email because the social community is now so powerful for communication.

Read that last part again. No. Email.

Gosh... I can remember going to Auburn University (War Eagle, hey!) in the mid-90s and having a very early, obscure relationship with email... it was just really getting started then.

And to think now, emails may soon become outdated?

So why is all of this important on this, a food & nutrition blog?

Because it speaks so much to how we, as a profession... the ONLY profession of credentialed, trained, highly skilled nutrition professionals need to get with the program. If we don't share credible nutrition info... someone else will... at least share the info. Credible? Maybe not.

Questions:

1. How are YOU getting social with your communication?

2. Can you imagine a day with no email?

Fiber: It's what's "Around The Plate"

No blog posting today... instead, I'm asking you to swing by Around The Plate - a super, savvy nutrition blog posted by fellow dietitian, Kati Mora. Kati was kind enough to allow me to sound off about one of my favorite nutrition topics: Fiber (no... seriously... it is. As a matter of fact, I believe that if an issue of Weight Watchers Magazine could be unearthed circa 1998, you'd find that my very first published piece as an RD was on this very topic! Nothing new under the sun, eh?)

Anyway... I hope you'll visit Kati's blog for this and other interesting pieces of nutrition news. If you do, be sure to let Kati & Me know what you think!

~Regan

Sweet Gets Simple and Steamy

Have you seen these?

Better yet, have you tried them?

I did, tonight... and let me say. Luv it!

I'm the first to admit that there's nothing terribly difficult about baking a sweet potato and there's even less negative to say about a baked sweet potato. They are a nutritional and palate-pleasing powerhouse... fiber, vitamin A, potassium... and an earthy, sweet goodness that it's white cousin simply doesn't measure up to.

But sometimes, the day takes a turn where the oven doesn't get heated up in time for a baked sweet potato and usually for me, with two little ones to feed in addition to baths, storytime, and all the other fun jobs a working mom has... well, frankly, I need a little "help" from the convenience sector of the market.

That's exactly why I purchased Ore Ida's Steam 'n' Mash Sweet Potatoes. They take ~10 minutes in the bag, in the microwave... and that's about it. You pour in a bowl, add seasonings of your choice (I went with the classics... a lil butter, sugar and cinnamon... not too much though... I hate it when we kill the flavor of sweet potatoes with too much "stuff") and that's about it.

If your days are as unpredictable as mine, I encourage you to check out some of these new products that food makers are offering. Not all get the green light for a healthful diet. But take a minute to read your labels, check out the ingredient list and consider whether or not they just might make sneaking in some extra veggies to your diet a little easier option. Time savings + great taste + even better nutrition... it doesn't get much sweeter than that!

~Regan

(Disclaimer: I have no affliation with Ore Ida, nor did I receive any compensation for this review)

A Better Bar

I like nutrition bars.

There you have it... a foodie RD who admits an affinity for a non-foodie meal. In many of my professional circles, that makes me an outcast. In fact, a recent discussion on one of my professional listservs confirmed my fear that there are quite a few bar-bashers in my profession.

But the reality is, I'm not alone. Many of you, like me, like them too or at the very least, find yourself in need of one at various times during the day. Whether it's a replacement for the lunch you didn't have time to grab, a quick pick me up in the afternoon or just a day where you want to go a little lighter for lunch because of an impending dinner out, the need for an occasional "nutrition bar" is a real one.

So you can imagine my delight when the folks from Kardea Nutrition contacted me through Twitter and offered me a chance to try their bars.

In flavors like Banana Nut, Chai Spice and Cranberry Almond, these bars are a pleasant reprieve from the faux-chocolate varieties typically offered by bar makers. (I've tried the former and the latter flavors... and looking forward to the Chai middle.)

The texture is a fairly dense, chewy texture... not exactly a "candy bar" replica and that works for me. I'm frankly not looking for something to mimic a candy confection. I just want it to taste good on it's own. And the two varieties I've tried so far do just that.

The thing that really surprised (and impressed) me was that also unlike many of the other bars I've been enjoying, the first ingredient isn't soy... a fact I like. There is so much debate on the health virtues or lack thereof of soy foods these days... I won't delve into that here... but as with anything, moderation is key. If I'm gonna regularly be choosing a bar like this, I'd prefer to vary it's protein source beyond just soy. The Cranberry Almond lists almonds as it's #1 ingredient!! And nuts = nutritional win!

Here's what Kardea lists on their website, in terms of the nutritional attributes:

• Plant Sterols-1 gram
• Total Fiber-7 grams with 5 grams Soluble Fiber
• Heart Healthy Soluble Fiber-3grams
• Protein-7 grams with 3.5 grams Soy Protein
• Vegetarian-Friendly (Chai Spice & Banana Walnut Are Vegan)
• Kosher Certified
• Only 150 Calories/Bar
• No Trans Fats
• Lower Glycemic Formulation

I'm not saying each one of these bullets rings my motivation bell, but on the whole I really dig the total fiber, protein and calories... I put these up against most any other bar out there and come out on top.

So thank you Kardea... not only for the freebies, but for the good taste as well.

Q: Those of you out there who choose nutrition bars on occassion.... 1) Why and 2) What's your favorite?

Disaster in the Drive-Thru

I tweeted just yesterday about a drive-thru catastrophe that I narrowly avoided. I confess that I have been known to cruise through the Golden Arches to pick up one of those hotly debated "Happy Meals" that make many of my nutrition colleagues cringe (... and I agree. I loathe them, and yet my son who's 4 going on 40 can talk me into it. Shame on me.) Anyway, I digress... While that mistake is history and cannot be undone, I almost topped it by choosing what I thought might be a nice, cool treat on an otherwise steamy Georgia afternoon:

duh, duh, duh.... *drum roll please* ...

The McDonald's Mocha Frappe

I thought, coffee, ice, blended... how bad could it be?

I'll tell you how bad: 560 calories bad!

Here's where timing is everything. I checked the calories via my trusty G1 phone (thank you technology!) AFTER I'd ordered. By the time it was in my hands, it was not allowed to pass very much over my mouth (I confess I did take a couple of sips just to see what this behemoth of a beverage could taste like. Bottomline: Coffee Milk Shake, super sweet... not even close to the frozen coffee concotion I had hoped for.)

I applaud McDonald's for their aim in trying, at least at face value, to jazz up their menu. But c'mon, McD's... At 25% of the average consumer's daily calories needs, this is definitely not a step in the right direction.

Cut the sugar, switch to skim milk and ditch the whipped cream... then, we'll talk.

And in case you're wondering how YOUR favorite frozen bevs stack up, check out this very timely article via HealthCastle.com complete with tips on making a better choice no matter what drive-thru you find yourself sitting in.

As for me, the trip to Starbucks is on the same drive home from my son's school as the Golden Arches. I think for now, I'll be sticking with my good ole standby: a tall Non-fat, Non-whip, Mocha Frappucinno Light. At 100 calories, it's a no brainer for me. How about you...?

A rare treat

This blog is first and foremost about food. Food... it's what we eat. It's what nourishes us.

My aim, though, as a dietitian is to strive to provide ideas for foods that nourish both taste and body. Both formal (and informal among friends and family) research shows that if it doesn't taste good, no matter how good it is for you, people won't eat it.

That said, I have been known on occasion to discuss a recipe or two that doesn't necessarily fit the bill of good for you food. I hope though that when I do, I'm bringing something else worthwhile to the table: either a new cooking technique, an opportunity for exploring a new flavor profile or in the case of today's post, a new way to use something you're already familiar with.

Today's post should inspire those of you, like myself, who regularly find yourself with a bounty of fresh herbs in the summer, but little opportunity to use them in a new way. Sage is a perfect example. It's easy to grow, fairly hearty and a delightful flavor. But let's face it... other than the occasional roast potato batch or Thanksgiving dressing, what really else do you think to do with it?

Here's what: Blackberry Sage Ice Cream, courtesy of The Food Channel . It's a "tad" on the rich side... so I recommend exercising caution if you try it. But try it you must... after all, it's is a rare treat to enjoy fresh herbs in such a sweet way.

~Regan

(image via http://www.flickr.com/photos/dm-set/3283251760/)

Feeling blue... how about you?

I love this time of year. The anticipation is almost too much. I'm just waiting... waiting... waiting... for our blueberries to "come in" (i.e. to be ripe & ready!)

My family has roughly 13 or so (I've lost count) blueberry bushes that were planted by my grandparents years ago. For a number of years, I've lived too far away to make it back during the summer to pick a crop. But not this year! I'm just waiting on the chance to hop in the car, head west and get my fill.

If you don't have a personal stash, that's okay, too. The beauty of in season produce is that it can typically be found in abundance either in your local grocer (look for signs that tell you you're picking up local produce... I guarantee it to be fresher) or better yet, head to the farmer's market.

And once you've got the superstar, health berry in your basket, consider making something truly special with it. Sure, they're great sprinkled over cereal, tossed into oatmeal or just popped bite by bite alone. But trying your hand at something new is worth the effort when it's peak season. I recommend this Galette via MyRecipes.com as a great place to start. 

(Wanna learn more about all things blue in the berry world, check out http://www.blueberrycouncil.com/)

Lastly... once you're finished baking... how about an invite? I'm still waiting on my blueberries...

~Regan

(image from http://www.flickr.com/photos/garibaldi/254885460/)

It all adds up

As a working mom to two boys (one who is nearly 4 and the other, just turning 5 months), I can hardly find time to exercise these days. And I'm not just talking find a good time, that's convenient, when it's not too hot, when there aren't a lot of people at the gym, when my favorite sports bra is clean... I'm talking, absolutely can't find a spare moment. Can I get an amen from my fellow moms?

That's why I'm really beginning to embrace this idea of "micro fitness." I was first introduced to it by the work that I'm doing with Cabot Creamery Cooperative on their Get Up and Move Initiative. They call it "random acts of fitness"... and that's exactly what it is. Random bursts of activity throughout the day that add up to a tangible amount of physical activity.

But the idea isn't just something they conjured up to help us time-starved, fitness seekers. It's based on the sound principal that every little bit you do can help. If you don't believe it, check out this article. In essence, it encourages us to accept that it is a challenge to get in a long "workout" and instead, embrace the small opportunities we do have to be fit. And really, isn't that what being "active" is all about... being active all day, everyday? Not just the 30 minutes that you swing by the gym?

Sure, it may not be the kind of training that gets you ready for the Iron man. But last time I checked, they don't stop the Iron man for me to make chocolate milk, burp a baby, check email or pick up dry cleaning... a day full of micro fitness does.

~Regan

Whole Grain "a Go-Go"

I can totally relate to this post on Simple Bites.

Mornings around my house are always a mad dash - preschool, summer camp or wherever we are headed for the day.

That's why the idea of grab-n-go foods is appealing. Don't get me wrong... I welcome a sit down meal with the family any time we can, but the first foods of the day don't always lend themselves to that plan.

The problem with so many "breakfast" bars, cereal bars, whatever you want to call them is that they're high on sugar and low on fiber.

USDA details the benefits of fiber on MyPyramid.gov. In case you're not inclined to make the jump, here's a snip-it of what they have to say:

Why is it important to eat grains, especially whole grains?

Eating grains, especially whole grains, provides health benefits. People who eat whole grains as part of a healthy diet have a reduced risk of some chronic diseases. Grains provide many nutrients that are vital for the health and maintenance of our bodies.

Health benefits

• Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, reduces the risk of coronary heart disease.
• Consuming foods rich in fiber, such as whole grains, as part of a healthy diet, may reduce constipation. 
• Eating at least 3 ounce equivalents a day of whole grains may help with weight management.
• Eating grains fortified with folate before and during pregnancy helps prevent neural tube defects during fetal development.
• Click here for more information about preventing cardiovascular disease, high blood pressure, diabetes, and cancer.

I don't know about you, but for me... those are pretty good reasons to fill your diet with a little more fiber. And if you can do it with a homemade, less processed treat that tastes as good as it looks, I say "go" for it.

~Regan

P.S. If you've been following my chronicle of house woes, let me share that it looks like we WILL be closing on our new home (read: my new kitchen) a week from today. Hip, hip, hooray (and *fingers crossed*)

http://www.mypyramid.gov/pyramid/grains_why_print.html