Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthful eating. This week, Rachel Ernzen writes about fall vegetables.

The holiday season brings to mind the sights and smells of home, with tasty treats and indulgent dishes. To help you maintain your health (and food budget) this year, consider serving locally grown fruits and vegetables. Purchasing local and seasonal produce brings the ripest food items to your plate. Usually the most economically priced, these items have traveled fewer miles from the farm to your table. What’s in season now? Learn more at www.marylandsbest.net.

Try starting your celebrations with a side salad or savory soup. Leafy green spinach and cruciferous vegetables like red or green cabbage and brussels sprouts are rich in cancer-fighting compounds called indoles. These nutritional superstars fair well in both warm and cold side salads. For the freshest brussels sprouts, choose those with bright green leaves. They can be boiled, braised, microwaved, steamed or roasted until tender. Serve with a squeeze of fresh lemon juice or roasted with chestnuts.

Tantalize your taste buds with soups using winter squashes, including acorn or butternut. These veggie-packed, hearty soups sport serious flavor without the added fat or calories of their cream-based counterparts. Winter squash is a rich source of potassium, beta carotene (Vitamin A-precursor) and B vitamins. Learn more on how to pick and store your winter squash at: www.fruitsandveggiesmatter.gov.

Simple substitutions can significantly improve the nutrition profile of your holiday dishes. Swap half or all the potatoes found in traditional recipes, such as creamy mashed potatoes or potato latkes, for cauliflower. Doing so not only lightens the caloric density but triples the vitamin C content. Take it up another notch by using low-fat milk or olive oil in place of whole milk or butter. Also, try baked versions of your favorite fried-food recipes. These tricks can easily save you 100 calories or more per serving without sacrificing flavor.

Got a sweet tooth? Consider naturally sweet, fiber-rich foods like apples or sweet potatoes. Fat-free, low in sodium and rich in potassium, sweet potatoes lend themselves well to decadent treats like pudding or pie. Baked apples or a simple rustic galette (tart) typically require as few as five ingredients. And don’t forget the cranberries. Try a cranberry pie or cranberry coffee cake. Seeking recipes? Aim for choosing ones with less than 250 calories per serving. Explore www.eatingwell.com, www.epicurious.com, www.cookinglight.com and www.allrecipes.com.

Finally, mix it up. Setting smaller plates, planning events or games to fill time between meals, and simply scaling down seasonal recipes to yield smaller portions can allow enjoyment of holiday flavors with fewer calories. However you paint your plate this holiday, keep your and your family’s health to heart.

Posted by Kim Walker at 4:42 PM | Permalink | Comments (0)
Categories: Nutrition
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I’m not sure I’ll get to run it this year, but either way, I’m incredibly excited about the expansion of the Hot Chocolate 15K/5K, which is coming up a week from today in Washington. (There are also editions of the race in several other cities, including Chicago and San Diego – here’s hoping for a Baltimore event next year.)

In celebration, here’s my favorite cocoa recipe.

My wife swears I showed her how to make this. I swear the opposite. I’m the one with the computer, so I win for now. Either way, it’s really good.

Renee Maynard’s hot cocoa

In medium saucepan, heat 3 Tbspn of water to boiling, then reduce so water is merely steaming.
Stir in 6-7 Tbspn of baking cocoa, forming a pudding-like mix.
Stir in 2-3 Tbspn of sugar.
Stir in 1 tspn cinnamon.
Stir in 1 tspn vanilla.
Keep stirring slowly and constantly. After mix becomes smooth, reduce heat further to avoid burning.
Add 4 cups of milk, with the first two cups being added a quarter-cup at a time, stirring thoroughly after each addition to keep consistency even.

If it’s not verboten in your house, I’d recommend serving this with marshmallows: The cocoa is wonderfully bitter – note that I don’t call it “hot chocolate” since it’s almost sugarless – and while I love it that way, I imagine some people would welcome the extra sweetness marshmallows can add. I'm not a fan of crushed candy canes, but if that's your fancy, feel free to add those as well.

What other potential cocoa condiments am I forgetting? I know I’ve tried whipped cream before, with varying results.

Posted by Patrick Maynard at 7:07 AM | Permalink | Comments (1)
Categories: Events, Outdoors, Running, Washington, Weekend
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Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthy eating. This week, Elaine Pelc weighs in on healthy snacks.

Most people don’t eat three meals a day. Lack of time is a common complaint of those who skip breakfast and lunch.

It is very important to feed your body at regular intervals throughout the day. Doing so maximizes the efficiency of your metabolism and helps keep your body strong and well-nourished.

Having a balanced meal while you’re on the run is possible with a little forethought.

Grocery shelves house many meal replacement options, many in the form of bars or drinks. The difficulty is knowing which ones are good for you. Remember that your body burns through carbohydrates faster than it does fat and protein.

Choosing options with a small amount of healthful fats and a decent amount of protein will help keep you full longer. The trick is to find a bar or drink that has a nutrient composition that is similar to a balanced meal.

Bars

If you are more of a “bar” person, look for something that is between 150 and 300 calories, with at least 5 grams of protein and less than 5-10 grams of fat. Kellogg’s makes a variety of Special K Protein meal bars that are less than 200 calories and have 10 grams of protein. Some other bar options are Cliff Bars, Luna Bars, Think Thin bars, Slim-Fast meal bars and ProBar Halo bars.

Drinks

Drinks are another meal replacement option. Some good products include Slim-Fast shakes, Glucerna, Ensure or Boost. You can also make your own protein shake with three-quarters cup of low-fat or fat-free Greek yogurt, three-quarters cup of frozen fruit, one-quarter cup of low-fat or fat-free milk or light juice.

Fast meals

Some people prefer on the go options that more closely resemble a meal. Try a low-fat or fat-free Greek yogurt with a one-quarter to half a cup of high-fiber cereal or a sandwich packed the night before.

Other healthful snack ideas to use in a pinch:

1-2 tablespoon of natural peanut butter and a piece of fruit.

Almonds and walnuts in pre-portioned bags.

High-fiber cereal.

Single-serving bags of low-fat popcorn.

Whole-grain crackers with low-fat cheese.

Eating a balanced diet while on the go can be easier than you think. These suggestions can help ensure that being on the run doesn’t mean you have to sacrifice your diet.

Posted by Kim Walker at 3:38 PM | Permalink | Comments (0)
Categories: Nutrition
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You bicycle? In Annapolis?

A proposed master plan lays out the creation of 30-plus miles of linked, marked trails and routes for getting around the city on two wheels.

The City Council will soon be asked to adopt the document for planning purposes.
The idea is promote bicycling for transportation and fun. Click here for our article.

Posted by Andrea Siegel at 10:15 AM | Permalink | Comments (2)
Categories: Bicycling, Safety, Traffic
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Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthy eating . This week, Debra Schulze writes about benefits of oils.

Oils are fats that are liquid at room temperature and come from many different plants and fish. While not a food group, they provide essential nutrients.

Fats and oils can be categorized as saturated fatty acids (solid at room temperature) and unsaturated fatty acids (liquid at room temperature), which include monounsaturated fatty acids and polyunsaturated fatty acids.

Some common oils include canola, corn, cottonseed, olive, safflower, peanut, soybean and sunflower. Others that are used for flavoring include walnut and sesame oil. Oils from plant sources do not contain cholesterol, but some are high in saturated fat, such as coconut, palm and palm kernel oil. Examples of saturated fats include butter, milk fat, animal fats, stick margarine, shortening and partially hydrogenated oil.

Following all the recent reports of trans fats and their contribution to increased risk of heart disease and certain cancers, consumers are looking for healthier fats and oils to incorporate into their diets. Trans-fatty acids are created by converting unsaturated fatty acids (oils) to saturated fats. It is recommended that you decrease the amounts of saturated and trans-fatty acids in your diet since they may raise your cholesterol and put you at higher risk for heart disease.

On the other hand, consuming foods high in unsaturated fatty acids may offer health benefits, including lowering your total and LDL or “bad” cholesterol. They may also help normalize blood clotting, according to Mayo Clinic, and some research shows they may also benefit insulin levels and improve blood sugar control.

Pick your oil carefully

Oils are a good source of monounsaturated fatty acids and polyunsaturated fatty acids, but you must choose them carefully. Sources of healthy monounsaturates attracting attention include olive, avocado, peanut, pistachio and grapeseed oils, as well as oil from walnuts, almond and hazelnuts. Like olive oil, these oils have unique flavors that add to their attraction.

Omega-3 and omega-6 fatty acids are two main classes of polyunsaturated fatty acids and are considered essential because our bodies cannot make them. Flaxseeds are a rich plant source of omega-3 fatty acids and also contain omega-6 fatty acids, making them a healthy choice. This oil contains alpha-linolenic acid, which is being researched for its potential to reduce conditions such as stroke, certain cancers and skin ailments.

Extra virgin and virgin olive oil contain high levels of polyphenols, an antioxidant that may reduce the effects of aging on the body.

How much do I need?

Since oils contain essential fatty acids, there is an allowance in the food guide. Recommendations are based on a person’s age, sex and level of physical activity, and they can range from 3-6 teaspoons of oils per day or 28 percent to 30 percent of daily calories. Most oils contain about 120 calories per tablespoon.

As you plan your meals, keep in mind that other foods consumed can provide adequate oils, such as nuts, fish, cooking oils and salad dressings. It has been determined that some oil is needed for health, so try to include a variety in your daily diet.

Posted by Kim Walker at 6:30 AM | Permalink | Comments (3)
Categories: Nutrition
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At the Columbia Swim Center pool in Wilde Lake, members of People Acting Together in Howard, from left: Amy Lamke; her daughter Katlin Lamke; Anne Gould of the Unitarian Universalist Congregation of Columbia; Safiyah Blake of the Dar Al Taqwa mosque' Cynthia Marshall, lead organizer; Shehlla Khan and her daughter, Zaineb Khan, 3, of the Dar Al Taqwa mosque. They advocated for the Columbia Association to offer private swim times for women twice a week. Women's swim time will be offered during a trial period at this pool through the first week of January.

Continue reading "Columbia Association to hold woman-only swim times" >>

Posted by Patrick Maynard at 9:49 AM | Permalink | Comments (2)
Categories: Swimming
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Here are our most popular posts in October, by percentage of page views:

1. Antelope tackles mountain biker

2. Man dies running Chicago Marathon

3. Baltimore Marathon street closures, from Michael Dresser

4. Marathon cheater du jour

5. Stephen Muange is Baltimore Marathon winner; Shurkhno repeats for women

Posted by Patrick Maynard at 12:07 PM | Permalink | Comments (0)
Categories: Technology
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Each week a nutritionist from the University of Maryland Medical Center provides a guest post on healthy eating. Sometimes they will take questions from readers. This week, Faith Hicks, answers a mom's protein question.

Note: Comments made here are for informational purposes only and do not represent or substitute as medical advice. Patients are advised to consult their own physician or pharmacist for advice, diagnosis and treatment.

One of our readers recently asked for advice regarding her 4-year-old who eats very little meat or poultry, but does like eggs, yogurt and cheese.  She is concerned about the adequacy of his diet, particularly his protein intake.

When a parent feels as if it is difficult to get a child to eat certain foods, I always start the discussion about mealtimes in general. I encourage that the family eat as many meals together as possible. Children mimic their parents' eating habits, so having healthy, balanced meals together models good eating habits. Being overly persuasive about eating a particular food or foods can backfire, so avoid pressuring a child to eat any one. Rather, serve the food in a pleasant manner and ask that the child try just a bit of each item on his plate. It often takes repeated samples of a food before a child accepts it. Avoid snacking before meals so that the child is hungry when he sits down to eat. When the child is hungry, the food sure tastes great!

Parents often are concerned that their child's protein intake may be inadequate with a diet low in meat-containing foods. But children can consume more than adequate amounts of protein from milk, cheese, yogurt and eggs, plus smaller amounts of protein in many vegetables and grains. Diets low in meats may be a bit low in iron and zinc, but legumes, nuts and beans contain both zinc and iron. Some cereals are fortified with a fair amount of iron. Iron absorption can be enhanced by having a high vitamin C juice or food along with a high iron food.

The Dietary Reference Intake for a healthy, average size 4-year-old boy is about 15 grams of protein per day.  Here is how a balanced diet could meet his needs.

Breakfast:
1/2 cup Cheerios: 1 g
1/2 cup low-fat milk: 4 g
4 oz orange juice

Lunch:
Peanut butter and jelly sandwich: 9 g
Grapes
8 oz low fat milk: 8 g

Dinner:
1 cup macaroni and cheese: 8 g
1/2 cup peas: 2 g
Apple cobbler: 1 g
8 oz low fat milk: 8 g

Snack:
6 oz yogurt: 6 g
4 baby carrots

Total: 47 g protein

As you can see, this totals over 40 grams of protein, more than double what a typical 4 year old needs.

Posted by Kim Walker at 6:30 AM | Permalink | Comments (1)
Categories: Nutrition
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