Barb Andresen Nutrition Services

https://www.today.com/today/amp/tdna204784

USDA releases new dietary guidelines: What do they mean for you? The USDA and HHS just released the 2020-2025 dietary guidelines for Americans. They aim to offer advice on dietary patterns to promote health.

https://www.nature.com/articles/s43016-020-0035-8

New views about the Mediterranean diet Popular ideas about the Mediterranean diet are reviewed and questioned with respect to regional data on food intake and cultural diversity. With the UNESCO declaration of the Mediterranean diet as an Intangible Cultural Heritage, a far more holistic approach to food habits and environmental patterns...

INSTAGRAM X NEDA #ComeAsYouAre: Hindsight is 20/20 For the second year in a row, NEDA and Instagram collaborated on a video for National Eating Disorders Awareness ( ) Week. Featurin...

"Your present circumstances don't determine where you can go. They merely determine where you start."
~ Nido Qubein

From the Winston Salem Journal
Athletes and eating disorders

In a recent Reuters article, “Tailored Treatments Could Help Athletes with Eating Disorders,” the author emphasizes the role of psychology and nutrition in helping athletes with their body image. I am surprised the Journal has not written about the increased risk athletes face for eating disorders. I’d be remiss, as a collegiate athlete who is immersed within a population that’s hindered by this mental illness, not to shed more light for your readers on how awareness leads to earlier recognition.

With my experience as an athlete, I have an immense understanding of the negative relationship between perceived societal expectations and the intrapersonal need to meet such expectations. When the pressures of athletic competition are added to an existing cultural emphasis on thinness, the risks increase for athletes to develop eating disorders.

Three risk factors are of alarming concern as they are thought to contribute to a female athlete’s vulnerability to an eating disorder: social influences emphasizing thinness, performance anxiety and negative self-appraisal of athletic achievement. In a study of Division 1 NCAA athletes, over one-third of female athletes reported attitudes and symptoms placing them at risk for anorexia nervosa.

Awareness and education can lead to prevention and early diagnosis with treatment for these athletes. Familiarity with eating disorders can also lead to increased consciousness and empathy for those who are suffering/ struggling while decreasing the stigma often associated with these mental illnesses.

We all have the power to create change and positively impact the mental health of athletes.

Hannah Wagner

Winston-Salem

Instead of tracking calories and steps, try these 5 mindful apps
You can now enlist your smartphone to self-monitor your way to wellness goals.
You can now enlist your smartphone to self-monitor your way to wellness goals.
By
Ellie Krieger
Columnist, Food
September 18, 2019 at 7:00 a.m. EDT
Nowadays it’s common to look to your smartwatch or phone for confirmation that you’ve taken enough steps or eaten the right number of calories on a given day. But while tracking apps and devices can be helpful motivators for many, they are not right for everyone. Taking a numbers-focused approach to health — defining it in terms of calories, steps and pounds — can detract from the inherent pleasures of eating well and being active. It can also be anxiety provoking and even dangerous for some: There is evidence, for example, that using a tracking device exacerbates symptoms of eating disorders. Instead of zeroing in on numbers, it may be better to self-monitor in a more intuitive way and with a wider-angle perspective, evaluating eating patterns and activities based on how they make you feel and whether they contribute to your long-term goals. Luckily, you can now enlist your smartphone to help you do that, too. These five e-tools are designed help you reach your wellness goals more mindfully.

Ate Food Diary is an app that, from my experience, lives up to the description on its website: “It’s visual, mindful and nonjudgmental. Instead of calories, we focus on how meals make you feel.” Type your wellness goal into the app (I wrote “eat better” and later, just to see what would happen, “lose weight”) and it prompts you to select specific steps you will take toward that goal from dozens of behavior-based options such as “cook more often,” “no snacking after dinner” or “eat most of your food from plants.” Refreshingly, even when I chose “lose weight’ as my goal, none of the actions referred to body weight or calories. To start a log, you take a photo of your food, choose whether what you ate was “on path” or “off path” and answer multiple-choice questions such as why you ate, who you ate with, where you ate and how the food made you feel. At the day’s end, you get a visual recap of your food images plus stats on the percentage of meals that were “on path,” the frequency of your meals and the length of your overnight fast. There is an option to share your journal with friends for support and a system for making your feed available to your health professional or coach. The basic version of the app is free, but you can personalize the questions and get other benefits, the ability to log beverage intake and customize the way you track mood and feelings, by upgrading to premium, which costs $5.99 monthly.

Good for: those who want the accountability and awareness that comes with keeping a food diary, without the calorie-counting or diet mentality.

Home made pesto on fancy pasta!
Recipe for pesto -
3/4 cup toasted pine nuts or toasted pistachios - chopped
3/4 cup grated Cello parmesan
2 garlic cloves
6 cups fresh basil (pick early morning for best flavor)
3/4-1 cup Trader Joe's Sicilian Olive oil
Blend to smoothness you prefer.
I use my Bullet food processor
Serve over warm pasta and enjoy!

Find a Dietitian

Want to unlock the potential of food? Dietitians work with you to provide personalized nutrition advice and practical solutions, without fads or gimmicks.

Love this! Found on Dietitians of Canada webpage

https://www.smh.com.au/lifestyle/health-and-wellness/eating-disorder-cases-have-doubled-globally-new-research-shows-20190531-p51t45.html

Eating disorder cases have doubled globally, new research shows New research has found that the global rate of eating disorder prevalence doubled from 3.4 per cent of the population to 7.8 per cent between 2000 and 2018.

Delicious Cuban Tapas!! Finished off with guava cheese pastelitos!!

Cuban Tapas class at Southern Home & Kitchen

My 8 month old Grand(est) nephew loves asparagus!!!

April 2019 Issue
Overweight/Obesity: What Does the NWCR Tell Us About Weight Loss?
By Carrie Dennett, MPH, RDN, CD
Today’s Dietitian
Vol. 21, No. 4, P. 12
It’s been 25 years since the founding of the National Weight Control Registry (NWCR), billed as the largest prospective investigation of long-term successful weight loss maintenance.1 To date, more than 10,000 adults have enrolled, with about 4,000 active participants at any one time. The registry’s findings are both lauded as a how-to for losing weight permanently and criticized for glorifying what may be disordered eating behaviors.
Member Demographics
The NWCR demographics have shifted little since the registry’s early days, says J. Graham Thomas, PhD, an associate research professor in the Weight Control & Diabetes Research Center at Brown University in Providence, Rhode Island. The average participant is in his or her mid to late 40s, and nearly one-half lost weight on their own, while the rest enlisted help from a doctor, nutritionist, or commercial weight loss program.2 Almost all participants report they restricted their food intake and increased physical activity to lose weight.1,2
Although participants have lost an average of 66 lbs and maintained the loss for an average of 5.5 years, to enroll, they need to have lost 30 lbs and maintained that loss for a year.1 While this timeline is consistent with criteria set by the Institute of Medicine,2 some experts believe it’s controversial.
“A year is definitely not enough time to determine ‘success,’ because while it’s not uncommon for people to maintain weight loss for about a year, that’s exactly the time when most people start regaining weight,” says New York–based Christy Harrison, MPH, RD, CDN, host of the Food Psychpodcast. “By three to five years, the overwhelming majority of people who’ve intentionally lost weight have regained all of it—and in up to two-thirds of cases, they’ve regained more than they lost.”3
A 2005 critique of the NWCR noted that 72% of the people enrolled in the registry were regaining weight steadily,4 although most participants who stayed actively enrolled still maintained a loss of at least 10% from maximum weight.5
Another criticism of the NWCR is the fact it’s based on self-report. The registry’s annual surveys include a food frequency questionnaire asking participants to estimate average weekly intake of a long list of foods—challenging for occasionally consumed foods, such as seasonal produce. The survey also asks participants their current weight, but not whether they had gained and lost over the previous year. If people stop responding to the questionnaires, their enrollment doesn’t end.
Common Attributes
Of the common behavioral traits observed among participants, some do match up with current clinical research, and a few have raised concerns among eating disorder experts.
• Diet composition. Most participants eat a low-calorie, low-fat diet and have reported an average daily intake of 1,381 kcals. However, NWCR researchers estimate that actual calorie intake is likely closer to 1,800 kcals,2 although the low-fat part is still true. A few years after low-carb diets became popular, the researchers conducted an analysis to determine whether the predominant dietary pattern had changed. It hadn’t. “Certainly, the majority are following low fat, although there’s a very vocal minority that has used other methods, including low carb, and have had success,” Thomas says. This is consistent with data from recent randomized controlled trials showing that, on average, low-fat and low-carb diets have equal effects on weight.6
• Meal frequency. Most participants eat four to five times per day, and it’s a commonly accepted idea that eating several small meals per day aids in weight loss or maintenance, theoretically because of better appetite control, stable blood sugar levels, and increased postmeal thermogenesis. However, a 2015 meta-analysis of 15 studies initially found some support for an association between frequency of meals and reductions in body fat and improvements in body composition, but then discovered that the positive findings were the result of one small, short randomized controlled trial, calling the association into question.7

• Early risers. Nearly 8 in 10 participants eat breakfast every day, but while many observational studies show an association between breakfast eating and either weight loss or simply lower BMI, clinical studies haven’t found a causal connection8,9—and a 2016 study found that NWCR participants were more likely to be “morning types” and report better sleep quality and duration than control participants currently enrolled in a weight loss intervention.10 “I think increasingly we’ll find there’s a lot of reciprocal patterns,” Thomas says. “Having an early start to the day is connected to eating breakfast, which could help, and getting to the end of your day and feeling good about your choices could motivate you to continue your healthful choices and help you get to bed earlier.”
• Television and physical activity. Sixty-two percent of participants watch fewer than 10 hours of TV per week11 and 90% exercise about one hour per day on average—far higher than what’s usually recommended in weight loss programs, but consistent with research findings on the levels needed to aid weight loss and maintenance.12 Observational studies on TV viewing and body weight have found it difficult to uncouple TV habits from dietary habits, physical activity habits, and socioeconomic status, all of which can influence weight and health.
• Self-monitoring. A 2017 study found that NWCR participants were more likely than a control group (92.8% vs 71.3%) to track weight, diet, or exercise, and NWCR smartphone owners were 23.1 times more likely to use food, diet, or calorie-counting apps.13 Three-fourths of participants weigh themselves at least once per week. Many studies have found that regular self-weighing may help prevent weight gain or regain and may aid weight loss efforts. However, most trials that use self-weighing as part of the intervention exclude people who have an eating disorder or a history of one, so the potential psychological effects of self-weighing are unclear.14
• Dietary restraint. Participants tend to limit variety in their food choices and take corrective action for small amounts of weight gain. A 2005 NWCR survey found that allowing for flexibility in the diet may create more opportunity for loss of control.2 However, the dietary restraint and vigilance about body weight reported by NWCR participants has drawn comparison to eating disorder behaviors.4 Harrison points to a 2017 study that found what it called “remarkable parallels between the behavioral patterns of successful weight loss maintainers from the NWCR and individuals with chronic anorexia nervosa.” Although the authors of that study state they aren’t suggesting that the sustained weight loss of NWCR participants is pathological, it raises potential concerns.15
The NWCR annual survey does include a measurement of dietary restraint, and registry members have an average score similar to that of patients who recently completed an obesity treatment program—although not as high as eating-disordered patients.2 A 2012 NWCR study stated that “with the exception of high dietary restraint, participants in the NWCR do not show higher levels of psychological symptoms (ie, depression, general emotional distress, binge eating, and self-induced vomiting) than observed in the general population.”16 A 2018 NWCR study found that participants scored higher than a control group on a key measure of self-control—one that’s associated with higher education. It’s unclear whether it’s an inherent trait of successful weight loss maintainers or a learned behavior.17 Thomas says that a study on body image in NWCR participants is currently underway.
‘Weight Loss Secrets’ and Generalizability
About 96% of NWCR participants are white, 80% are women, and 55% have college degrees—of which 29% have graduate degrees1,5—which isn’t a nationally representative sample. A 2005 study coauthored by NWCR founders James O. Hill, PhD, of the University of Colorado in Denver and Rena Wing, PhD, of Brown Medical School, stated, “Because this is not a random sample of those who attempt weight loss, the results have limited generalizability to the entire population of overweight and obese individuals.”18
Despite these demographics, health care providers actively interpret their findings and the media as “proof” that lasting weight loss is possible—if you practice the behaviors of the NWCR participants. However, the NWCR is an observational study, not a clinical trial, and correlations don’t prove causation. If they did, the participant demographics could be used to argue that being white and educated leads to weight loss. And then there are the numbers.
“The NWCR reports that the number of people enrolled is ‘more than 10,000’—which is a tiny fraction of all dieters, less than 0.005%, by my calculations,” Harrison says. “So the NWCR participants are definitely the exception and not the rule when it comes to intentional weight loss.”
Thomas says the registry hasn’t uncovered any secrets. “Most of what we find tends to be quite predictable in a lot of ways. What’s more remarkable is that the individuals are able to do it consistently,” he says. “We’re not finding out that we’re eating this one surprising food. They eat a healthful diet, and they tend not to splurge, and they exercise regularly.”
Many of the common features of NWCR participants—breakfast eating, regular physical activity, limited TV viewing, good sleep habits—have value regardless of someone’s current or desired weight, according to health and nutrition experts. However, when working with patients who have weight concerns, it’s important to assess whether behaviors such as self-weighing and dietary restraint are supporting or detracting from their overall health and well-being.
— Carrie Dennett, MPH, RDN, CD, is the nutrition columnist for The Seattle Times, owner of Nutrition By Carrie, and author of Healthy for Your Life: A Holistic Guide to Optimal Wellness.
References
1. The National Weight Control Registry website. http://www.nwcr.ws/
2. Wing RR, Phelan S. Long-term weight loss maintenance. Am J Clin Nutr. 2005;82(1 Suppl):222S-225S.
3. Mann T, Tomiyama AJ, Westling E, Lew AM, Samuels B, Chatman J. Medicare’s search for effective obesity treatments: diets are not the answer. Am Psychol. 2007;62(3):220-233.
4. Ikeda J, Amy NK, Ernsberger P, et al. The National Weight Control Registry: a critique. J Nutr Educ Behav. 2005;37(4):203-205.
5. Thomas JG, Bond DS, Phelan S, Hill JO, Wing RR. Weight-loss maintenance for 10 years in the National Weight Control Registry. Am J Prev Med. 2014;46(1):17-23.
6. Gardner CD, Trepanowski JF, Del Gobbo LC, et al. Effect of low-fat vs low-carbohydrate diet on 12-month weight loss in overweight adults and the association with genotype pattern or insulin secretion: the DIETFITS randomized clinical trial. JAMA. 2018;319(7):667-679.
7. Schoenfeld BJ, Aragon AA, Krieger JW. Effects of meal frequency on weight loss and body composition: a meta-analysis. Nutr Rev. 2015;73(2):69-82.
8. Betts JA, Chowdhury EA, Gonzalez JT, Richardson JD, Tsintzas K, Thompson D. Is breakfast the most important meal of the day? Proc Nutr Soc. 2016;75(4):464-474.
9. Gwin JA, Leidy HJ. A review of the evidence surrounding the effects of breakfast consumption on mechanisms of weight management. Adv Nutr. 2018;9(6):717-725.
10. Ross KM, Graham Thomas J, Wing RR. Successful weight loss maintenance associated with morning chronotype and better sleep quality. J Behav Med. 2016;39(3):465-471.
11. Raynor DA, Phelan S, Hill JO, Wing RR. Television viewing and long-term weight maintenance: results from the National Weight Control Registry. Obesity (Silver Spring). 2006;14(10):1816-1824.
12. Swift DL, McGee JE, Earnest CP, Carlisle E, Nygard M, Johannsen NM. The effects of exercise and physical activity on weight loss and maintenance. Prog Cardiovasc Dis. 2018;61(2):206-213.
13. Goldstein CM, Thomas JG, Wing RR, Bond DS. Successful weight loss maintainers use health-tracking smartphone applications more than a nationally representative sample: comparison of the National Weight Control Registry to Pew Tracking for Health. Obes Sci Pract. 2017;3(2):117-126.
14. Pacanowski CR, Linde JA, Neumark-Sztainer D. Self-weighing: helpful or harmful for psychological well-being? A review of the literature. Curr Obes Rep. 2015;4(1):65-72.
15. Gianini LM, Walsh BT, Steinglass J, Mayer L. Long-term weight loss maintenance in obesity: possible insights from anorexia nervosa? Int J Eat Disord. 2017;50(4):341-342.
16. Ogden LG, Stroebele N, Wyatt HR, et al. Cluster analysis of the National Weight Control Registry to identify distinct subgroups maintaining successful weight loss. Obesity (Silver Spring). 2012;20(10):2039-2047.
17. Bickel WK, Moody LN, Koffarnus M, Thomas JG, Wing R. Self-control as measured by delay discounting is greater among successful weight losers than controls. J Behav Med. 2018;41(6):891-896.
18. Hill JO, Wyatt H, Phelan S, Wing R. The National Weight Control Registry: is it useful in helping deal with our obesity epidemic? J Nutr Educ Behav. 2005;37(4):206-210.

National Weight Control Registry How to Join Recruitment for the Registry is ongoing. If you are at least 18 years of age and have maintained at least a 30 pound weight loss for one year or longer you may be eligible to join our research study.

From Food and Nutrition Magazine
Cuban Mojo Braised Pork
April 29, 2019 Abbie Gellman

Cuban Mojo Braised Pork
Photo by Rebecca Clyde, MS, RDN, CD
This is an easy and flavorful meal that you can set and forget. Vitamin D from fortified Florida Orange Juice (FLOJ) is better absorbed by the body when paired with a fat source such as pork, while vitamin C from FLOJ works synergistically to increase absorption of non-heme iron found in spinach.

This sponsored recipe is brought to you by the Florida Department of Citrus as part of Food & Nutrition‘s Recipe Roundup program. Click for more FLOJ recipes!

SERVINGS: 8
SERVING SIZE: 170 grams
PREP TIME: 15 minutes
COOKING TIME: 2.5 hours

Ingredients

Pork

1 cup Florida Orange Juice, fortified optional
10 cloves garlic, minced
1 tablespoon cumin
2 teaspoons ground black pepper
¼ cup oregano, chopped
¼ cup lime juice
¼ cup extra-virgin olive oil
2 teaspoons kosher salt
6 to 8 pounds boneless pork shoulder roast, trimmed of skin and fat
¼ cup mint, chopped
¼ cup oregano or cilantro, chopped

Sauce

1 cup Florida Orange Juice
1 cup vegetable stock
4 cups spinach, shredded

Instructions

Whisk together garlic, cumin, pepper, oregano, FLOJ, lime juice, olive oil and salt in large bowl. Add pork, cover and refrigerate for 2 to 24 hours. Take pork out of refrigerator 30 minutes prior to cooking. Preheat oven to 425 degrees F. Place pork and marinade in roasting pan or large Dutch oven and cook in oven for 30 minutes. Decrease temperature to 375 degrees F and continue to cook for 2 hours. When done cooking, place on board and tent loosely with foil. Rest at least 15 minutes. Internal temperature should be 150 degrees F and pork should slice or shred easily.

Place roasting pan or Dutch oven on stove over medium-high heat. Add 1 cup FLOJ and 1 cup stock to pan and bring to a boil. Deglaze pan and scrape up brown bits. Reduce sauce to consistency you like, about 3 minutes. Add spinach and wilt for about 1 minute. Serve pan sauce with pork and garnish with mint and oregano or cilantro.

NUTRITION PER SERVING: 666 calories, 41g total fat, 13g saturated fat, 202mg cholesterol, 775mg sodium, 12g carbohydrate, 2g fiber, 6g sugar, 59g protein, N/A total potassium; 1 cup FLOJ contains 470mg potassium

Raspberry Lemon Chia Seed Jam This raspberry lemon chia seed jam is bright and tart, and it makes for an awesome fruity topping on yogurt, oatmeal, or toast. The best part is that you can make it in just 30 minutes!

https://www.lovewhatmatters.com/we-need-to-talk-about-her-weight-the-doctor-then-looks-at-her-and-says-i-think-you-are-old-enough-to-start-using-exercise-equipment-too-are-you-kidding-m/

What would you do if you were the mom?

‘We need to talk about her weight.’ The doctor then looks at her and says, ‘I think you are old enough to start using exercise equipment too.’ ARE YOU KIDDING ME?’ "He left the room. She looked at me and said, ‘I’m fat?’ Tears started running down her face. My jaw was on the floor. It was too late - the damage was done."

Delicious!!

Love this!!

YEP

One-Pot Chicken Thighs and Orzo
January 5, 2019 Abbie Gellman

Pot filled with chicken and orzo
Photography by Brian Wetzstein | Food styling by Donna Coates and Linda Hall
The classic Greek dish Kotopoulo Yiouvetsi gets a modern twist with whole-wheat orzo, canned tomatoes and feta instead of kefalotyri cheese.

SERVINGS: 6
SERVING SIZE: 1 thigh and 1 cup orzo and sauce (310 grams)
PREP TIME: 10 minutes
COOKING TIME: 45 minutes

Ingredients

2 tablespoons (30 milliliters) extra-virgin olive oil, divided
1½ pounds boneless skinless chicken thighs
1 cup diced yellow onion
1 cup diced bell pepper
2 tablespoons minced garlic
2 teaspoons dried oregano
4 grams
1 cinnamon stick
¾ teaspoon kosher salt
¼ teaspoon black pepper
1 teaspoon cumin
1 cup whole-wheat orzo
¼ cup (60 milliliters) apple cider
1 28-ounce can no-salt-added diced tomatoes
1 cup (240 milliliters) low-sodium chicken stock
½ cup crumbled feta cheese
¼ cup chopped parsley
Instructions

Preheat oven to 350°F.
Heat a Dutch oven or heavy oven-safe pot on the stove over medium-high heat.
Add 1 tablespoon oil and heat about 30 seconds.
Add chicken and brown for 2 minutes.
Turn over chicken and brown for another 2 minutes.
Remove chicken from pot, place on a plate and set aside.
Add remaining olive oil, onion and pepper to the pot and sauté for about 5 minutes.
Add garlic and sauté for about 1 minute.
Add oregano, cinnamon, salt, pepper, cumin and orzo and sauté for 1 minute, stirring continuously.
Add cider and deglaze pot by stirring continuously and scraping up any brown bits from the bottom.
Add tomatoes and stock and stir well.
Return chicken to the pot and stir.
Place pan in the oven (uncovered) and bake 30 minutes.
Stir once halfway through cooking time.
To serve, top with feta cheese and parsley.
NUTRITION PER SERVING: 270 calories, 13g total fat, 4g saturated fat, 111mg cholesterol, 640mg sodium, 15g carbohydrate, 3g fiber, 8g sugar, 23g protein, N/A potassium, N/A phosphorus

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Abbie Gellman
Abbie Gellman, MS, RD, CDN, is a New York City-based registered dietitian and chef. Check out her site and blog at Culinary Nutrition Cuisine, and connect with her on Facebook, Instagram, and LinkedIn.

https://foodandnutrition.org/tag/trends/

Food Trends Archives - Food & Nutrition Magazine From the Magazine What are Tiger Nuts? January 6, 2019 Taylor Wolfram, MS, RDN, LDN Also known as chufa nuts, Earth almonds and earthnuts, tiger nuts are not actually nuts but roots of the African plant yellow nutsedge, or Cyperus esculentus. Popular in Spanish and Mexican cuisine, tiger nuts taste

New Year's 2019. A fresh start. A new chapter in life waiting to be written. New questions to be asked, embraced, and loved. Answers to be discovered and then lived in this transformative year of delight and self-discovery. Today (& every day) carve out a quiet interlude for yourself in which to dream, pen in hand. Only dreams give birth to change.
Sarah Ban Breathnach

Merry Christmas!

Santa recommends making half your plate fruits and veggies. 🎅🏻

https://www.choosemyplate.gov/MyPlate

Christmas traditions, what are yours? This is 3 years ago and today! Pineapple Cheese pie, thank you Grandma Romanino 😍

https://www.eatright.org/food/nutrition/healthy-eating/what-to-look-for-in-yogurt

What to Look for in Yogurt Yogurt comes in such an array of flavors and styles, the choices can be overwhelming. Here is a breakdown to help you select what’s best for you and your family for meeting your recommended 3 servings of dairy a day.

From Nutrition Action October 2018

Great idea!