Marion Nestle, author of “Food Politics,” “Safe Food,” and “What to Eat” and professor in the nutrition, food studies and public health department at New York University was recently interviewed by the San Fracisco Chronicle about her food prediction trends for 2010.  I highly recommend checking out Nestle’s blog for a ton of really reliable/non-biased nutrition information.  But in the mean time, here are Nestle’s Top 10 predictions with regards food, nutrition, and diet.

Q: What do you think will happen with food and nutrition in 2010?

A: I wish I could read the leaves while I drink tea, but the best I can do is tell you which issues I'm going to be watching closely this year. Hunter Public Relations recently asked 1,000 Americans which food-related issues they thought were most important in 2009. The top three? Food safety, hunger and food prices. For the decade, the winner was childhood obesity.

I have my own top 10 list of hot-button issues for 2010, and here they are:

Hunger: More than 35 million Americans get benefits to which they are entitled under the Supplemental Nutrition Assistance Program (formerly, food stamps). The economy may be improving, but not quickly enough for millions who have lost jobs, health care and housing. Will Congress do anything this year to strengthen the safety net for the poor? It needs to.

Childhood obesity: Rates of childhood obesity may have stabilized, but we all want to figure out how to prevent kids from gaining so much weight that they develop adult chronic diseases. I expect to see more efforts to improve school food and make neighborhoods more conducive to walking to school, riding bikes and playing outside.

Food safety regulation: Congress is sitting on a bill to give the Food and Drug Administration some real authority for food safety. The bill does not do what is most needed - establish a single food-safety agency - but is a reasonable step in the right direction. Let's hope Congress gets to it soon.

Food advertising and labels: The long-dormant FDA and Federal Trade Commission are getting busy at last. In the wake of the Smart Choices fiasco (go to sfgate.com/ZIZT), the FDA is working to make package labels less misleading and easier to understand.

The agencies have proposed nutrition standards for products marketed to children. These voluntary standards fall far short of my preference - an outright ban on marketing junk foods to kids - but puts food companies on notice that their products are under scrutiny.

The FDA is also working on designs for front-of-package labels. I'm hoping it chooses a "traffic-light" system that marks foods with a green (any time), yellow (sometimes) or red (hardly ever) dot. Expect plenty of opposition from the makers of red-dotted products.

Meat: The meat industry has been under fire for raising food animals under inhumane conditions, using unnecessary hormones and antibiotics, mistreating immigrant labor, and polluting soil and water. Now it is also under fire for contributing to climate change.

Recent films like "Food, Inc." and "Fresh" and books such as Jonathan Safran Foer's "Eating Animals" are encouraging people to become vegetarians or to eat less meat to promote the health of people and the planet. I'll bet the meat industry pushes back hard on this one.

Sustainable agriculture: The back-to-the land movement has loads of people buying local food, choosing foods produced under more sustainable conditions and growing their own food. The number of small farms in America increased last year for the first time in a century. Seed companies cannot keep up with the demand. It will be fun to follow what happens with this trend.

Genetically modified (GM) foods: My book, "Safe Food," comes out in a new edition this year, so I am paying especially close attention to debates about GM foods. The FDA's 1994 decision to prohibit labeling of GM foods continues to haunt the food biotechnology industry. By now, nearly all American soybeans and sugar beets (95 percent) are GM, as is most corn (60 percent). But when the U.S. Department of Agriculture approved GM sugar beets in 2005, it neglected to perform the required environmental impact assessment. On that basis, environmental groups want to ban further planting of GM sugar beets. The dispute is now in the courts.

Chemical contaminants: The FDA has yet to release its report on the safety of bisphenol A, the plastic chemical that acts as an endocrine disrupter. Shouldn't it be banned? The bottling industry says no. Watch for fierce arguments over this one.

Salt: Nutrition standards allow 480 mg sodium (the equivalent of more than 1 gram of salt) per serving. A half cup of canned soup provides that much. A whole cup gives you 4 grams and the whole can gives you 8 grams - much more than anyone needs. Nearly 80 percent of salt in American diets comes from processed and restaurant foods. Companies are under pressure to cut down on salt. Will they? Only if they have to.

Dietary advice: The new edition of Dietary Guidelines for Americans, which the government publishes every five years, is due this year. What will it say? I can't wait to find out.

Those are the issues I am tracking these days. My one crystal-ball prediction? We will be hearing a lot more about them this year.

As I a dietitian who is constantly thinking about food and nutrition, I have some ideas about what will be hot topics this year.  What are your predictions?

I was recently invited to a friend's house for dinner and wanted to bring an appetizer that was tasty, easy to transport, and something different from my usual chips with bean salsa.  So I pulled this recipe from my "Recipes to Try" binder.  It was very simple and a great change of pace.  The flavors meld really well together, without being too overwhelming.  I served it with sliced sourdough bread. This recipe makes for a great party dip but my husband and I also enjoyed leftovers for a light lunch.  Enjoy!

Cashew-Mushroom Pate'
Ingredients
1/2 cup cashews
1 1/2 tablespoons nonhydrogenated vegan margarine
4 cups sliced mushrooms (buy pre-sliced this is the most time-consuming part of the recipe)
1/4 cup coarsely chopped onion
1 clove garlic, minced (1 teaspoon)
1 teaspoon curry powder
1/4 teaspoon garlic salt
1/8 teaspoon ground cumin
2 teaspoons cooking sherry
2 teaspoons chunky peanut butter
Chopped fresh parsley, for garnish
Roasted red pepper strips, for garnish
Sourdough toast points, optional

Directions
1. Preheat oven to 350 degrees F. Spread cashews on baking sheet, and toast 7 to 10 minutes, or until pale brown, shaking pan occasionally.

2. Heat margarine in large skillet over medium heat. Add mushrooms, onion, garlic, curry powder, garlic salt, and cumin, and saute 10 to 12 minutes, or until mushrooms are browned and most of liquid has evaporated. Add sherry, and cook 1 to 2 minutes more, or until alcohol has evaporated. Transfer to blender or food processor, and add cashews and peanut butter.

3. Puree mixture in blender or food processor until relatively smooth. Transfer to bowl, and chill 2 hours, or overnight. Scoop pate into center of plate or bowl, sprinkle with parsley, and decorate with red pepper strips. Surround with sourdough toast points, and serve.

Here is a link to the recipe from the Vegetarian Times website.

Your food lovin' dietitian in Cambridge,
Marci

In my first blog posting on New Year’s Resolutions, I promised to provide some guidelines that may help you figure out how to make some resolutions that work for you.  Here they are.

Step 1: refer to the questions in my last blog post and spend a bit of time thinking and journaling about them

Step 2: based on the information you gathered, decide whether or not any of your past resolutions are worth keeping

Step 3: select one goal and use the “SMART goal” strategy to re-define it

S: Specific
M: Measureable
A: Attainable
R: Realistic
T: Timely

Here is an example of a goal that is not-so-helpful:
Eat healthier in 2010. (In fact that little picture I posted has a list of 7, totally unhelpful goals.)
This goal is vague, all-encompassing, intangible, and provides no action plan to changing your habits.

Here is an example of a SMART goal which actually helps you accomplish something:
Eat two pieces of fruit each day.
This goal is much more specific and trackable.  You can sit down at the end of the day and know whether or not you’ve accomplished it.

I’d also encourage you to consider using a tracking sheet for your goals.  I have one that I use with some of my clients.  If you’d like a copy, send me an email at marci@marciRD.com and I’d be happy to send you a copy.

Creating specific, realistic goals that actually empower you to make positive change is really hard work!  And changing nutrition habits is particularly tough because our food habits are heavily engrained from years of eating.  Plus they are also influenced by relationships, emotions, and even logistical planning!

So if you feel stuck with your goals- send ‘em in.  I’d be happy to give you a little feedback.

Wish you all the best for a healthy 2010.
Marci, Registered Dietitian

So I just saw this article on ABC's website.

Taco Bell is unleashing a weight loss advertisement campaign with Christine who lost weight on a Taco Bell diet like Subway's Jared Fogle. But dieticians are on the fence about whether these campaigns ultimately hurt or help a nation facing an obesity epidemic.

Check out Taco's Bell's new website for their "Drive-Thru Diet." I think it's hilarious that at the bottom of the page they state that "Drive-Thru-Diet® is not a weight-loss program."  Isn't that the crux of their markeing campaign?  Don't they want us to believe that we can eat Taco Bell all of the time and lose weight- just like Christine?

I would love to hear your guys' thoughts on this.  While having healthier options at fast-food restaurants is wonderful, is it really good promote it as a daily diet?

My two cents: Taco Bell is a company looking to sell a product...and weight loss sells.

I'd be willing to bet that a fair number of you are already thinking about some health-related resolutions you'd like to make for the new year.  I have some pretty strong feelings about goal setting as it relates to weight, diet, and exercise.  But before I share my own thoughts, I'd encourage you to first take a few days to think through your past experiences and check out this article from CBS entitled "How to Stick to New Year's Resolutions."

Here are a few things to consider:
*What did you accomplish last year that was a positive improvement upon the year before.  What elements made it successful for you?

*What did you hope to accomplish but weren't able to? What do you think contributed to your inability to meet your goal?

*Have you been setting some of the same goals for the past few years? If yes, what purpose is that goal serving for you? Is it helpful? Is it motivating? Would it be more productive to modify or re-shape your goal?

Take some time to journal your thoughts and feeling about your past year, the coming year, and what you'd like to see happen.  And I'll provide you with some helpful guidelines to help you get there.

Your neighborhood dietitian in Cambridge,
Marci

As a dietitian who works in the field of eating disorders, I am a member of MEDA (Multi-Service Eating Disorder Association).  MEDA is a phenomal resource for clinicians, family members, and individuals struggling with eating and body issues.  I recently received an awesome handout from Amy Armstrong, who is the clinical director at MEDA.

The handout is designed specifically for individuals and family members of individuals with an eating disorder.  But I think the holiday tips are helpful for anybody.  Enjoy and happy holidays!

ADVICE FOR FAMILY AND FRIENDS

For individuals struggling with an eating disorder, the holidays can evoke feelings of uncertainty and anxiety. Although the media promotes holidays as a time of celebration, for someone with an eating disorder the holidays can be a reminder of an ongoing struggle to make peace with food. Providing support during the season and ensuring that the home is a place where she/he will not be judged is essential to the healing process. Here are some
helpful tips as to how to create a positive environment.

• When friends and/or family have not seen each other in a long time, they may be tempted to comment on changes in weight or appearance. Be a friend and help dissolve conversations or comments about food, weight, or overall appearance. You will be creating a more positive atmosphere for people to enjoy each other’s company and to remember the experience as a wonderful time.
• Perhaps sitting down to one meal as a family would help someone struggling with an eating disorder feel more comfortable, instead of “grazing” on food throughout the day. Do not forget to discuss these options with your family and welcome all input.
• Try to avoid emotionally charged discussions before or during mealtimes. The energy of a charged discussion can lead to feelings of anxiety. Often holidays are the only times people are able to catch up on experiences, political issues, sports, etc., but it is helpful to try and limit these types of electric conversations for after meals.
• Indulging is a natural part of the holiday season. People eat foods they normally wouldn’t eat and often they end the day feeling very full and sometimes very regretful. For some people it is common to make comments like, “I feel so fat” or “I shouldn’t have eaten that much.” These comments can have a devastating effect on someone struggling with an eating disorder. Do not support or encourage these types of remarks.
• Try to be a good role model for your loved one with an eating disorder. It is important for your loved one to witness your healthy eating as a way to connect with her/his feelings and priorities. Remember, eating disorders are about emotions and not about food.
• It is not uncommon for eating disorder symptoms to increase during the holiday season. Try to avoid getting into power struggles over food and do not ever force someone to eat. Be positive and maintain a healthy, nonjudgmental attitude toward her behavior.
• If your loved one is withdrawn or isolating herself/himself from mealtime and other holiday activities, gently try to bring her/him into discussions or activities. If she/he rejects your efforts, do not take it personally and try to understand this behavior as part of her/his eating disorder. Always remember to take care of your own needs and to enjoy yourself, your family, and your friends.
• Attempt to spend time connecting with your loved one struggling with an eating disorder in non-food related ways. Set time aside to take part in an activity of her/his choosing. Taking walks, playing games, or watching a movie together can help decrease anxiety by taking the focus off food and eating.
• Do not forget to communicate with concerned members of the household. What feelings are emerging? Do they feel that they are handling the situation well? Seeking support and learning how to communicate feelings in a positive way is essential to understanding your role in the process of the recovery.

Information compiled by MEDA, Inc. 2002
www.medainc.org

This recipe is great for so many reasons:
1.) It tastes delicious
2.) It's a great source of whole grains, fiber, and plant-based phytochemicals
3.) It makes great leftovers
4.) It's easy
5.) It's gluten-free and vegan

Don't be intimidated by the long list of ingredients.  It's all basic stuff you probably already have (or might want to think about having!) in your pantry.

Dressing Ingredients: Combine in a large bowl, whisk together well.
3 T extra-virgin olive oil
3 T canola oil
3 T balsamic vinegar (or any other vinegar you have on hand, probably not white though)
2 tsp honey or agave
1/4 tsp kosher salt
1/4 tsp red pepper flakes (more if you like spice!)
1 tsp Dijon mustard
1 clover garlic, minced

Salad Ingredients:
1 15 oz can black beans, drained and rinsed
1 15 oz can cannelini beans, dranied and rinsed
1 15 oz can garbanzo beans, drained and rinsed
1 1/2 cups cooked quinoa, cooled
1 cup frozen corn kernels, thawed
1 cup green bell pepper, diced
1 cup celery, chopped (I didn't use and don't think I missed it either)
3 scallions (green onion), finely chopped
2 T fresh parsley, chopped (I didn't have on hand, again it tasted great without it)

Add salad ingredients to the dressing, mix well, and chill for about an hour.  Store in the refrigerator for up to five days.  I ate my salad with corn chips and some fruit.  Delicious!

I know, I know. You are probably thinking that I made an error typing out the title of this blog post. Nope. Despite the fact that I am a registered dietitian, certified personal trainer, and group exercise instructor in Cambridge, MA I firmly believe that using exercise as a means to lose weight can actually be harmful. Yes, you heard me right. And I wanted to yell Hallelujah when I came across this Time article "Why Exercise Won't Make You Thin." Please take the time to read it! Then forward it along to all of your family members and friends.

Here are the basic take home points I’d like you to think about:
1. Intense bouts of calorie-burning exercise (think 60 minutes on a piece of cardio equipment or your favorite cycling class) stimulate your appetite. Consequently, most people unknowingly eat more calories than they just burned after intense exercise. If you don’t believe me, check out the research cited in the Times article under the heading “The Compensation Problem.”

I have a saying which goes “You can’t outrun your fork.” And it’s true. We can eat in 10 minutes what would take us 10 hours to burn off. I’m sorry for that- it’s simply the way we humans have evolved.

2. Replacing fat tissue with lean muscle mass does not do much to increase our metabolic rates- no matter how much your personal trainer would like you to believe otherwise. In fact, replacing 10 lbs of fat with 10 lbs of muscle leads to a paltry increase of 40 calories burned. 40 calories? That’s the equivalent of 2 Hershey’s Kisses- just 2!

3.) A butt-blasting, cardio kicking workout often creates the halo effect. How many times have you finished an intense workout, only to indulge afterwards. Hey, you burned a lot of calories after that 60 minute hill climb on the treadmill. Next thing you know, you’ve gone totally overboard at dinner…but with good intentions to “make up for it” tomorrow. It’s an endless and tireless feedback loop.

I have seen this feedback loop in full force in the work I do in eating disorders as well as working with healthy populations. Using exercise to burn calories fuels disordered eating patterns (i.e. a few extra cookies because you’ve been “good.”)

4.) Excessive exercise can lead to overly sore muscles and a feeling of heaviness that can actually lead to more hours of sedentary down time when you aren’t working out.

Please know that I am not suggesting that you stop exercising all together. Exercise provides a host of benefits:
**Enhances heart health and helps to prevent chronic disease
**Improves mental capacity and cognitive ability
**Helps regulate mood by decreasing anxiety and improving feelings of depression
**Enhances stamina
**Supports a healthy immune system
**Helps maintain muscle mass and flexibility, which is crucial for maintaining function as we age
**Improves balance and helps to prevent falls in the elderly

This is not an exhaustive list. Clearly I’m in full support of a healthy exercise program. But the research shows that the benefits of exercise can be obtained at moderate intensities for moderate amounts of time. So now that you don’t have to spend hours burning up calories at your local gym, I wonder how you could use your time more positively. Hmmm, now that’s something to think about.

I recently blogged about Ralph Lauren and the fashion industry’s constant stream of messages and images which negatively affect women’s self-esteem and feelings of self-worth. And unfortunately, the glorification of a thin body is so pervasive in our society; it’s becoming more and more difficult to question its validity. I’m currently in the middle of reading one of the most fascinating and thoughtful books on the topic “The Religion of Thinness” by Michelle Lelwica. I hope to write a brief book review when I finish it, as I feel like it’s a book every woman ought to read, regardless of her weight, feelings about her body, or her relationship with food.

But at the end of the second chapter, Lelwica cites three awesome organizations whose mission is to promote positive media messages. Check them out. 

**Mind on the Media: a national organization dedicated to “inspiring independent thinking and fostering critical analysis of media messages.” Through their “Turn Beauty Inside Out” program, they empower boys and girls to begin grassroots discussion, and sponsor events in their communities to increase awareness of the media’s influence on girls’ development.

**Girls, Women + Media Project: sponsors “I-CAN” (Involved Consumers Action Network) which offers information about consumer issues related to women and girls, and suggestions on how to take action.

**New Moon Girls: is an online community and print magazine targeted to girls ages 8-14 and designed to build positive body image and self-esteem through chatting, poetry, artwork, videos, and more. It is a phenomenal resource amidst the barrage of negative messages targeted to this vulnerable age group. Rather than telling our young women they need change, re-shape, and mold their body to some phony standard, they need to hear that they are intelligent, capable, and acceptable just as they are.

I’m currently working part-time as a dietitian/nutritionist in Somerville at a day treatment program for eating disorders called Laurel Hill Inn. As I grapple with the complex reasons that so many women (and increasingly more men) suffer from disordered eating and severe body image disturbance, I can appreciate the fact that the media is one very powerful aspect of this multi-factorial problem. I try to advocate for and promote any organization which strives counter the negative messages which permeate our society. If you know of any other positive resources or websites, please post them! 

I had the pleasure of dining on the most scrumptious sweet potatoes this past Thanksgiving.  My friend Amelia got the recipe from NPR, where they promised we'd 'love them.'  And love them we did!  They are actually vegan and a nice break from the traditional dish which is typicaly covered in lots of marshallow and brown sugar.  The trick is coconut milk.  Enjoy!

Here is the link to the recipe.

You may be a bit worried about the fat profile of coconut milk, which is actually a highly debated topic among dietitians and nutritionists.  I can assure you that an approrpriate portion (1/2-1 cup) will not be harmful to your heart health.  And you can even buy Light Coconut Milk at many shops in Cambridge including Trader Joes, Whole Foods, and even Market Basket!