Snow Days: Then and Now

How many of you remember as a child how exciting it was when the television announcer declared the schools were closed today due to ice and/or snow? As a child, I remember sitting in front of the television and monitoring those storm systems the second the weatherman announced the possibility of any form of wintry precipitation. I spent some of my childhood in Ohio so snow has not been a scarce commodity for me. However, it is still exciting when the white stuff falls. I remember as a child my mother waking us up in the middle of the night so we could view the wintry precipitation. We would play outside all day. We lived at the top of a large hill and would spend hours upon hours sledding down this hill on various types of sleds; a real one we brought from Ohio, metal trash can lids, cardboard, whatever we could find. We would come in for a hot lunch, then go back out to build forts and have a snowball war.

Now, as a parent, the term “snow day” has several other connotations and I closely monitor those storm systems for very different reasons.

Fear

  • I usually still have to trek through this stuff to get to work and the biggest challenge is avoiding all the other people attempting the same thing

Extra Housework

  • Laundering all those extra wet clothes, gloves, ski bibs
  • Cleaning up all the mud and snow that gets tracked throughout the house by both child and dog; which really makes me glad I have laminate flooring now
  • How many times have you stepped on wet snow in your stocking feet this past week?

Stress

  • What about cabin fever, when it is too icy for the kids to get outside and play?
  • There is only so much paper in the house to color and make into paper dolls, which does not expend all that wonderful energy kids seem to generate
  • Hoping your kids don’t get sick, knowing they will because you don’t have easy access to health care
  • Hoping the current food supply will get you through this event knowing your kids will eat anything that isn’t nailed down
  • What if the electricity goes out? We have a fire place and camping equipment so eating is not so scary any more but, how will I dry my hair?
  • Knowing the amount of work that awaits your return to the office

Relaxation

  • I find it very relaxing to watch those flakes fall. It is very quiet. This is an opportunity for me to just sit and enjoy nature and experience her many emotions.
  • I get to use the excuse “I couldn’t get out of my driveway” so I don’t have to run those errands that continue to stack up regardless of the weather situation outside
  • I like when I actually get to sit at the kitchen window and watch the interaction of the birds and squirrels around the bird feeder (animals are hilarious)

Family Time

  • Now that my children are older, these days mean that we are all together, in the same building, at the same time.
  • There is no running to the Taco Bell down the street to unlock a car because someone locked the keys in it and left the car running
  • We cook together; from scratch
  • We clean together; teaching your kids that you cannot stuff the wet snow clothes in the closet
  • We play together, teaching your children the fine art of building a snowman, then finding vegetables you know no one will eat for the final touches
  • Spending time finding items in your garage to slide down the driveway on, helping to build ammunition for the neighborhood snowball fight, watching the wonder in your child’s face when they find the longest icicle ever and now your freezer is fully stocked for the winter

Yes, the words “Snow Day” has many different meanings now. What did it mean to you? Share your meaning and experiences with us on Facebook.

Drinking Your Calories

What is your favorite seasonal beverage? Did you know that studies show that the drinks that most affect our weight gain are the ones that are sugar-sweetened such as, soft drinks, sports drinks, fruit drinks and sugary tea and coffee drinks? If you are eating a healthy diet there is no need to get our nutrition from the beverages we drink. What this really means is that all we really need to drink is water. Here is the problem. When we eat, we feel sated or if we over eat, stuffed. Then we stop eating. When we drink our calories, the body does not feel sated and does not tell us to stop. So we continue to consume those drinks throughout the day and eat too.

How many calories on a daily basis does the average person consume each day just from the beverages we drink? Look for the answer at the end of this blog posting.

What should we drink?

  • Water
  • Has zero calories
  • Quenches thirst
  • Unsweetened tea and coffee
  • Contain caffeine but a little is good for you
  • Limit caffeine consumption to 400 milligrams (mg) per day
  • Coffee has 132 mg
  • Tea has about 40 mg
  • Skim milk or soy beverages
  • Up to 16 ounces per day
  • Artificially sweetened beverages
  • Up to 32 ounces per day
  • There is no proof that artificial sweeteners are bad for you but moderation is the key
  • Items sweetened with fructose may alter metabolism and cause fat storage

What should we limit?

  • Fruit Juice
  • Has nothing you can’t get from whole fruit
  • Has a lot more calories than whole fruit
  • Whole milk
  • Has a lot of saturated fat
  • Sweetened soft drinks, fruit drinks, sports drinks
  • Limit to an 8 ounce glass
  • Sugar sweetened coffee and teas
  • Alcoholic beverages
  • Guidelines recommend no more than 1 drink per day for women and 2 for men
  • 12 ounce beer
  • 5 ounce wince
  • 1.5 ounce distilled spirits

Compare

Bad Choice
Better Choice
Sonic Strawberry Fruit Smoothie- Regular (14oz)
500 cal | 124g carbs | 98g sugar
Sonic Lo-Cal Diet Limeade-Small (14oz)
1g carbs | 0g sugar

(This contains your carbohydrates for 1 ½ days)

Capri Sun Pacific Cooler
170 calories | 40g sugar
Minute Maid Fruit Falls
5 cal | 1g sugar

(Your children will not notice a difference in taste)

Regular Coke
140 cal | 39g carbs | 9g sugar
Coke Zero
0 cal | 0g carb | 0g sugar

(There is little difference in taste between these two)

Venti Starbucks Peppermint White Chocolate Latte
660 cal | 22g fat
Venti Starbucks Peppermint Café Au Lait
170 cal | 5g fat

(This is a meal and contains your fat grams for the day)

Beverage substitutions

  • Flavor you water with fresh fruit such as oranges, limes, strawberries
  • Try some green tea. These are high in antioxidants and may help reduce the risk of some cancers, heart disease, high blood pressure, and kidney stones.
  • Check out some vegetable juices. Check the label for added sugars but these tend to be lower in sugars.
  • Mix up a little fruit juice with some seltzer. Studies show that pomegranate juice is a good source of vitamins C and B, grape juice has antioxidants that may help protect your brain and blood vessels and cranberry juice may help prevent urinary tract infections and kidney stones.
  • Try a little diet tonic water and a few slices of lemon or lime with a little mint for garnish.
  • A little red wine is fine and may lower your risk of a heart attack, Alzheimer’s disease, some cancers and heart disease.

Answer to the question “How many is consumed daily through the beverages we drink by the average person?” We consume about 450 calories from the beverages we drink each day.

Share with us what your favorite seasonal beverage is on Facebook.

Take Time to Savor the Turkey

On behalf of the physicians and staff at MacArthur OB/GYN, we would like to wish each and everyone a Happy Thanksgiving and safe traveling for those that will be on the road. Throughout this weekend of celebrating try to remember these tips:

  • Be respectful to those who are cooking- eat slowly and savor every bite (make sure you tell the cooks that the food is delicious)
  • Don’t increase the belt notches- try to make fat substitutions by using low-fat or fat-free products
  • Limit wall climbing and hyperactivity by lowering sugar consumption
  • Limit falling asleep in front of the football games after eating by taking a brisk walk
  • Keep your cells from shrinking and drink plenty of water
  • Sneak in healthier snack choices with traditional ones so as not to put people in a sugar coma

I would like to challenge everyone this holiday weekend and see how many of us can keep the number that shows up on the scale the same. Let me know how your scale held up over this holiday weekend. Please feel free to share your healthier recipes with us on Facebook or in the comment section in the blog. We would love to hear about your holiday successes, and failures, what worked and what did not. All comments, challenge results, successes, failures or recipes can be posted on Facebook or the comment section in the blog. As promised, here are a couple of awesome dessert substitutions. Dr. Livingston sampled the pumpkin soufflé and loved it. I make the apples frequently as a side dish and the kids love it. Enjoy!

Pumpkin Soufflé

2 whole eggs
2 egg whites
1 ¼ cups canned pumpkin
¼ cup sugar substitute
1 tsp ground cinnamon
¼ tsp ground allspice
½ tsp ground nutmeg
1/14 cup fat free evaporated milk
½ tsp vanilla extract
Fat-free whipped topping

Preheat oven to 350 degrees. Lightly spray 8 4 ounce ramekins or custard dishes with nonstick cooking spray. In a medium bowl, lightly beat eggs and egg whites. Add the pumpkin and mix well. Blend in the sugar substitute, cinnamon, allspice, nutmeg, evaporated milk and vanilla. Fill each custard dish with ½ cup of the mixture. Place the custard dishes in a baking dish. Add enough warm water to pan to cover 2/3 of custard dishes. Bake at least 40 minutes or until knife inserted in the center of the custard comes out clean. Remove from over. Serve warm and top with a dollop of the fat-free whipped topping if desired. Serves 8.

Nutritional Information Per Serving:
66 Calories
2 grams fat
7 grams carbohydrate
5 grams protein

Adapted from www.southbeachdiet.com.

Microwave Cinnamon Apple Slices

8 tart apples (Granny Smith, Rome, Winesap) peeled, cored and sliced
4 tbsp water
3 packets sugar-free apple cider flavored drink mix
1 tsp ground cinnamon
Artificial sugar to taste

Combine all ingredients and place in a casserole lightly coated with nonfat cooking spray. Toss. Cover with waxed paper and microwave on high until tender. Stir every minute or so. Let stand for about 2 minutes before serving. Can be served hot or cold.

Nutritional Information Per Serving:
80 Calories
19 grams carbohydrate

Adapted from www.southbeachdiet.com.

Slothful Savoring

When you sit down at the dinner table, remember to eat slowly and savor every bite. I tell patients it takes about 20-30 minutes after you put food in your stomach for your brain to know that you put something there.

I also like to have a “snack” before lunch and dinner for this very reason. I’m usually starving before these meals. Sometimes my lunch is a whole 5 minutes long. If I’m really hungry I can put away a lot of food in that short period of time. I try to eat yogurt or a piece of fruit on the way home for the same reason. Otherwise I have the potential to empty out my pantry as I’m fixing the evening meal. Our stomach has the capacity to hold only about 1 quart. Our stomach can be stretched to around twice that size when we over stuff it. When we eat slowly the tendency is to not over stuff the stomach.

Think about the last time you went to a nice restaurant (the kind you don’t take your kids). The kind of restaurant where staff escorts you to your table and they are not running. Where you have to review the menu for a few minutes before ordering because you don’t know it by heart. Where you order your favorite beverage and actually get to sip it out of the glass instead of a straw. You order an appetizer, then about 20 minutes later your salad or soup arrives, then 20 minutes later your entrée. About half way through your entrée you are nicely full, not stuffed, and are asking for the all too popular…doggie bag. You have not even thought about the dessert yet!

Your holiday meal, or any meal, should be approached with the same respect. Besides, if you do any of the meal preparation for the holidays, you spend a lot of time organizing and preparing that meal. You serve all the wonderful food then step out of the way, so as not to get run over or lose a hand. You watch from a safe distance as this meal is devoured in a matter of seconds then it is time to clean it up. Meanwhile everyone else is reclined somewhere complaining how miserably full they are. Take your time and savor the flavor from each bite, chewing thoroughly, not simply swallowing. This will at least show the cooks how much you appreciate their time and effort.

Try these recipe substitutions to make your dish healthier:

Recipe Substitution
1 whole egg 2 egg whites
¼ cup liquid egg product
Sour Cream Low-fat or fat-free sour cream
Low-fat or fat free plain yogurt
Milk Skim milk
Heavy cream (not for whipping) 2 tbsp. flour whisked into 2 cups skim milk
Whipped cream Non-fat whipped products
Cheese Low-fat or fat-free varieties
Granulated sugar Sugar substitutes
Mayonnaise Low-fat or non-fat varieties
Creamed soups Low-fat or fat-free
Gravy with flour or corn starch Substitute flour/cornstarch with a little arrowroot
Cooking oil Equivalent measurements then add a little extra applesauce

Here are a couple of side recipes to try. Both are really good. I really love these sweet potatoes. Watch for next blog coming out shortly. I will have a couple of desserts for you.

Maple-Roasted Sweet Potatoes

2 ½ pounds sweet potatoes cut into chunks
1/3 cup sugar-free maple syrup
2 tbsp light butter
1 tbsp lemon juice

Preheat oven to 400°F. Place potatoes in a single layer in a 9×13 inch glass baking dish. In a small bowl, combine maple syrup, butter, lemon juice, Pour mixture over the sweet potatoes and toss to coat. Cover and bake for about 15 minutes. Uncover, stir, and continue cooking for about 45 minutes more until potatoes are tender; stirring about every 15 minutes until they start to brown. Serves 12.

Nutritional Information per Serving:
Calories 96
Saturated fat 1 gram
Total fat 2 grams
Carbohydrates 19 grams

Adapted from www.everydayhealth.com

Quick Creamed Spinach

1 bag (1 pound) frozen spinach leaves, thawed
4 ounces fat-free cream cheese
¾ cup skim milk
Nonstick cooking spray
1 small onion, finely chopped
Pinch ground nutmeg
¼ cup shredded or grated Parmesan cheese

Salt and pepper to taste. After thawing spinach, drain reserving 2 tablespoons of juice. In medium saucepan over low heat, combine the cream cheese, milk, and spinach juice. Simmer and stir, breaking up the cheese. The mixture will not be smooth. Remove from heat and add the nutmeg. In medium saucepan, sprayed with nonstick cooking spray, cook onion until soft over medium heat. Add spinach, salt and pepper and mix. Add milk mixture and stir to mix. Transfer to small casserole coated with nonstick cooking spray. Top with Parmesan cheese. Cook in over at 350 degrees until warmed through. Serves 4.

Nutritional Information Per Serving:
Calories 145
Total fat 7 grams
Carbohydrates 7 grams
11 grams protein

Adapted from www.southbeachdiet.com.

Turkeys Are Made For Stuffing – People Are Not

The holiday season is jammed packed with many opportunities to enjoy great food, family and friends. We also tend to break out all those wonderful food items from fundraisers our kids, neighbor’s kids and work-place kids sold at the start of the school year. My freezer has several various kinds of cookie dough, apple strudel and cinnamon braids bought from various fundraisers. Not to mention all the wonderful items I bake during this season; breads, cookies, candies, etc.

So, with all these wonderful items within easy reach or nagging at us from the dark depths of the freezer, how can we enjoy this holiday season without gaining the proverbial 7-10 pounds? Approximately 2/3 of Americans are overweight or obese. Studies show that those whose weight, or body mass index (BMI), is in the normal range gain less during the holiday season than those whose weight or BMI is greater than normal. Regardless, we do not work to lose those gained pounds which tend to accumulate over the years putting us at risk for being overweight or obese in the future.

My family tends to congregate at my house and leaves their left-over goodies there as well, filling my available refrigerator space with items that are just screaming to be consumed. We do have a standing rule: the hostess plans the menu. This gives me some control over what is served. We each, of course, have our special dishes that we like to prepare. I know what each person will bring and I fill in the blanks ensuring the meal is balanced, provides some healthy alternatives as well and making sure there is something for everyone.

Here are some menu planning tips:

  • Make a conscious effort to limit high fat items. Fat and calories are easily hidden in foods such as:
      • [pullquote]

      • Fried foods
      • Cream-based soups
      • Casseroles
      • Cheese-filled items
      • Gravy
      • Baked good
      • Pastries
      • Pies
      • Processed meats such as salami or sausages

    [/pullquote]

  • Add steamed vegetables to the menu
  • Serve low-fat deli meats
  • Serve sweet potatoes instead of white potatoes
  • Try a wild rice stuffing instead of cornbread or bread stuffing or the boxed variety
  • Serve 100% whole grain rolls in place of the traditional white rolls.
  • Watch sugar consumption. When you binge on items high in sugar you crave more sugar and your body slows down.
  • Take a walk as exercise burns calories.

I will give you some recipe substitutions in the next posting so watch the website closely. I will also post some recipes for some of our traditional favorites. If you have a favorite recipe, and want to know how to make it healthier, feel free to post it on Facebook. You may wish to ask for a specific recipe as well. Here is a recipe for the traditional green bean casserole. I was pleasantly surprised at how good this was. I used fresh green beans but canned or frozen should work fine as well.

Fresh Green Bean Casserole

1 ½ pounds green beans
2 tbsp. light butter
3 tbsp. flour
1 tbsp. dry ranch salad dressing mix
¼ tsp. white pepper
1 ½ cups skim milk
1 cup chopped onion
2 cloves minced garlic
1 ½ cups sliced mushrooms
1 cup whole wheat bread crumbs (1 1/3 slices)

Preheat oven to 375° F. Cook green beans until tender-crisp, drain, set aside. White sauce: In saucepan melt butter. Stir in flour and dry ranch dressing mix, and pepper. Stir in milk. Cook and stir with a wire whisk over medium heat until thickened and bubbly. Remove from heat. In saucepan, that is heated and coated with nonstick cooking spray, cook onion and garlic until onion is tender. Remove half the onion mixture and set aside. Add the mushrooms and cook until tender. In a 2 quart casserole combine the green beans, mushroom mixture and white sauce. In small bowl add the bread crumbs to the reserved onions. Sprinkle over the green bean mixture. Bake uncovered for about 25-30 minutes. Serves 10

Nutritional Information Per Serving:
Calories 107
Total fat 3 grams
Carbohydrate 14 grams

Taken from www.diabeticlivingonline.com.

What’s in Your Lunchbox?

Since 1980 the obesity rates for children have doubled and for teenagers actually tripled. The school lunch menus are now planned by Registered Dieticians to reflect the Dietary Guidelines for Americans. There are guidelines for those schools participating in the National School Lunch Program. These lunches must contain at least 1/3 of the Recommended Dietary Allowance of necessary nutrients, contain a certain amount of calories, food group choices, calories and saturated fat. However, some meals still exceed the recommendations for fat. Children who buy their lunches for the first time have a say in what they choose and can end up choosing an unhealthy mix of items. As a child, my son would only eat pizza. He could easily pick pizza daily. Occasionally packing a lunch will teach them about making good nutritional choices.

Here are some things that we can do to help our children make healthy choices:

    • Get your child involved in the selection and preparation
        [pullquote]

      • I take my youngest daughter grocery shopping and allow her to pick out her selections. We then look over the selection and choose together. She does very well now. Just have to make sure she does not hide something.
      • I allow her to actually pick out the fruit and vegetables, which teaches her how to select the freshest choices.
      • My youngest now prepares her own lunches. Allow your child to help. Many times she puts the items that do not require being cool in her lunchbox the night before.
      • Let your child pick out an awesome lunchbox or decorate the old standby -the brown paper sack.

[/pullquote]

  • Discuss that good nutrition will give them the energy to finish the day
  • Encourage healthy choices
      • [pullquote]

      • Fresh fruit
      • Popcorn
      • Snack vegetables
      • Water instead of soda
      • Raisins
      • Applesauce or fruit cups in light syrup

    [/pullquote]

  • We print the monthly menu from the school website, review it, and choose which days she will take a lunch and which days she will buy one. Post it where your child will see it such as the refrigerator, a bulletin board, or as in our case, the kitchen island. She circles the days she would like to bring her lunch.
  • Keep nutritious options at their level
      • [pullquote]

      • Middle of refrigerator shelf
      • Middle pantry shelf
      • Keep cookies, chips, candy, etc on the top shelf out or sight and reach (I have a couple of places in my pantry where I hide this type of item…out of sight, out of mind)

    [/pullquote]

  • Variety
      • [pullquote]

      • Don’t pack the same things over and over
      • Plan out the weekly meals

    [/pullquote]

  • As a child, I would find notes or little “surprises”, like some plastic item, in my lunchbox. I carried this tradition on with my children so it makes it fun to open the bag at lunch.

Lunchbox Makeover

Consider In Place of Why
Whole-grain breads, tortilla wraps White bread White breads have less fiber
Lower-fat deli meats such as turkey Higher-fat lunch meats such as bologna Bologna can have up to 980 calories. They won’t notice the difference between ham and bologna.
Baked chips, pretzels, baked pita chips, air-popped popcorn, trail mix, veggies and low-fat ranch or other low-fat dip, string cheese Fried chips and snacks Fried items have more fat calories and saturated fat. I know it sounds far-fetched but try it.
Fresh fruit or fruit in natural juice Fruit in syrup Fruits in syrup have more sugar and calories. Look for items packed in natural juice or light syrups.
Light mayonnaise or mustard Mayonnaise Regular may can have 48 grams of fat. There is no taste difference between regular and fat-free mayo. This small change can make a big difference.
Trail mix, yogurt, sugar-free gelatin, Graham crackers, granola bars, 100 calorie snack bags, frozen yogurt Cookies and snack cakes Cookies have more sugar, calories, carbohydrates and less fiber. This type of energy is used up very quickly and is only good for short spurts of energy.
Low-fat milk, water, 100% fruit juice Fruit drinks and soda Fruit drinks and sodas have more sugar, carbohydrates, and calories. Milk provides calcium.

Sandwhich Ideas

  • Whole-Wheat Bread
      • [pullquote]

      • Whole wheat pita bread
      • Whole wheat rolls
      • Try different brands
      • Try one slice white and one slice whole wheat
      • Cut bread into different shapes

    [/pullquote]

  • Pinwheels- Roll up a whole-wheat tortilla filled with favorites then cut into 3-4 wheels:
      • [pullquote]

      • Peanut butter
      • Cream cheese
      • Low-fat cheese slices
      • Roast beef, turkey, tuna salad
      • Lettuce
      • Add tomato in a separate bag so wrap doesn’t get soggy
      • Cucumber
      • Grated carrot

    [/pullquote]

Safe Packing

  • Cold packs or frozen foods
  • Wash out lunch boxes daily
  • Pack moist towelettes so kids can wash hands before eating
  • Hot foods can be placed in a thermos

Let me grade your child’s lunchbox. Post on our Facebook page and I will look at them and assign a grade for you. What grade do you think your child’s lunch will get?

Meat Loaf

My kids absolutely love this recipe. They have been unaware, until just recently, that one of their favorite meals has vegetables in it!

6 ounce can tomato paste
½ cup red wine
½ cup water
1 clove minced garlic
2 teaspoons Italian seasoning (or to taste)
Salt to taste
1 pound lean ground turkey breast
1 pound lean ground beef
1 cup oatmeal
¼ cup liquid egg substitute or 1 egg
1 small zucchini
1 small onion

In small saucepan, combine the tomato paste, water, wine and Italian seasoning. Bring to a boil, reduce heat, and simmer for 15 minutes. Set aside. Place onion, zucchini, and garlic in food processor. Process until finely chopped. Combine ground turkey, ground sirloin, salt, oatmeal and egg or egg product, half of the tomato mixture and the zucchini and onion mixture. Mix well. Place into an 8X4 inch loaf pan. Bake at 350 degrees for about 45 minutes. Pour off pan juices. Return to oven and top with remaining tomato mixture. Bake another 30 minutes or until center is cooked.

Nutritional Information Per Serving
188 calories
12 grams protein
12 grams carbohydrates
10 grams fat (less if you use ground sirloin and very lean ground turkey breast)

Adopted from The South Beach Diet cookbook by Arthur Agatston, M.D.

Eggplant Ricotta Bake

3 eggplant
1 ½ cup onion
1 ½ teaspoon garlic
2 cups low-fat ricotta cheese
1 ½ cups part-skim mozzarella cheese, shredded
¾ cup wheat germ
1 teaspoon oregano
1 teaspoon basil
3 large tomatoes

Cover Cookie sheet with foil. Spray foil with non-stick cooking spray. Slice eggplant into 1/3 inch circles. Place on prepared cookie sheet. Lightly salt slices. Bake for about 15 minutes at 350 degrees. Sauté onions and garlic until onions are soft. Combine the cheeses. Combine the wheat germ and spices. Coat a large baking pan with non-stick cooking spray. Layer eggplant, wheat germ, cheese, onions and tomato. Repeat layers. Cover pan. Bake at 350 for 30 minutes. Uncover pan and bake an additional 5 minutes.

Serves 12

This recipe is by special request from some of the staff. I like the leftovers for breakfast. Has protein and carbohydrates with some vegetables added in. This would be nice for those with diabetes.

Nutritional Information Per Serving:
148 calories
Saturated fat 2 grams
Total fat 4 grams
Carbohydrates 14 grams
Protein 14 grams

Source: www.everydayhealth.com

Privacy in a Social Media World

Do networking sites like Facebook present privacy problems or are they a way to build community around your practice?

By Sara Michael

One patient at MacArthur OB/GYN had a question about moving her ovulation. Others spoke freely about their experiences with an endometrial ablation procedure. Most just wanted to say “thanks” to the physicians and show off pictures of their newborns.

These medical questions and concerns — as well as helpful information on women’s health — are all online at the practice’s Facebook page.

“We are taking this giant world we live in, and we are turning it into this small town where people are interacting,” says Jeff Livingston, one of five OB/GYNs and one nurse practitioner at MacArthur OB/GYN in Irving, Texas.

MacArthur OB/GYN’s online community of about 600 people (and counting) provides a forum for questions and information shared between physicians and patients. Livingston monitors it daily, and encourages the discussions by posting links and questions.

Livingston is among a growing number of physicians joining social media networks as a way to share information with patients or connect with their colleagues. In fact, 60 percent of physicians reported using or being interested in using online communities, according to an early 2009 survey by Manhattan Research. And all signs point to this number continuing to rise.

But as the status updating, Tweeting, and blogging increases, questions about appropriate online content and patient privacy arise. Should a physician “friend” a patient online? Will patients put your practice at risk and raise privacy red flags by posting their personal health information on the public forum? What if the doc shares too much? Are you exposing your practice to a lawsuit risk by engaging online?

For Livingston and others, online networks have become a necessary venue for connecting — and many physicians are embracing so-called Web 2.0 without ill effects. With a few guidelines and a lot of common sense, social media can be a boon for your practice and your patients.

Where your patients are

If you’ve been reluctant to hop onto the social media bandwagon, it might be time to consider it. Patients are increasingly turning to the Internet for healthcare information. A recent Pew Research Center study found that 60 percent of adults look online for health information. Plus, 35 percent of adults used social media for health and medical purposes last year, Manhattan Research found.

If this is where patients are turning for health and provider information, perhaps it’s where you should be as well, to best educate them and reach new ones?

Livingston first realized his audience was online more than five years ago when he was conducting outreach education to teens about STDs and pregnancy prevention. He noticed his 15-year-old daughter interacting with her friends on the networking site MySpace, and as he put it, “A light bulb went off. Here I am trying to connect with young people in my community and I am not talking to them in the way they actually talk.”

His daughter helped him build his MySpace page, and he has since expanded to Facebook and Twitter, where he manages the messages for his practice. Now, the practice’s Facebook page is a thriving forum where Livingston shares relevant and credible healthcare information and his patients post photos and discussions.

But before signing up for an account, ask yourself why you’re entering the social media realm. Jim Tobin, president of Ignite Social Media, which worked with the Massachusetts Medical Society to promote their organization, says physicians should ask the question: What’s the point of it all?

And there can be several answers that garner benefits for your practice. Engaging online through social media can allow physicians to show — not just tell — that they are the experts. Your Web site might say you’re the best-trained or the most knowledgeable endocrinologist, but how about demonstrating that by offering helpful information and resources?

Social networks also can boost your search-engine rankings, notes Tobin, who is also the author of “Social Media Is a Cocktail Party.” Posts on Facebook and blogs, for example, are indexed and searched by Google and other engines, so fresh content will appear high on the list when a patient searches for a physician online.

Social media can be one tool of many to boost marketing and customer service, but businesses and organizations must first understand what they are getting into, Tobin says. “If you are completely booked up and you have met all your goals, maybe you don’t need to do this,” Tobin says. “But if there is an issue that needs to be solved, whatever the objectives are, [you should] set aside the plan to accomplish those.”

Same rules apply

Much discussion has revolved around what information should be shared and how to protect privacy online. But many experts say the same rules apply online as they do in real life.

“We make a big deal out of this, but it’s no different than anything else,” says Joel Diamond, a family physician in Pittsburgh who uses social media and blogs about health IT interoperability. “The technology offers other areas to get trapped with privacy, but it doesn’t add new privacy concerns. The basic issue is always what it has been.”

So even though you’re sitting behind a computer screen and engaging other people using Internet handles and avatars, you should treat it the same as, say, a cocktail party. What private information would you withhold there? Regardless of the setting, physicians should be cognizant of what information they are sharing, says Bruce Armon, a partner at Saul Ewing LLP in Philadelphia.

The only difference is that at a cocktail party, presumably you only have a small audience. “When it’s an online forum, you have a much larger and unknown audience that may be relying on the advice or the guidance the physician is providing,” Armon says.

Tobin puts it this way: “Picture the same behavior you would do in public, and picture it with a megaphone to your mouth and someone recording it forever.” That’s about right. Deleting something doesn’t necessarily mean it will be completely erased, so physicians must recognize the responsibility and liability of their online actions.

Of course, HIPAA is pretty clear — medical information is private and can only be released by the patient or by authorization of the patient. There’s no exception for social networks, so before you tweet, consider the privacy rules you know so well from the real world.

Look before leaping

Before logging on to a Twitter account, consider a few gems of advice from the experts:

Not all sites are the same. Social media has become a blanket phrase to refer to sites for connecting and sharing online. But physicians must understand that Facebook is different from Sermo is different from Twitter when it comes to audience and content. “What’s different is the detail of information or the depth of medical information shared,” said Jason Bhan, a family physician and cofounder of Ozmosis, a physicians-only network. At Ozmosis, cases are presented in the same way they would be in a hospital program setting, ensuring there is no identifying patient information divulged even though great clinical detail is shared. The physician-only forum makes that appropriate, Bhan says, adding that “a blog would be the wrong place.” A blog, for example, has a very different — and more public — audience than the doc-only sites like Sermo and Ozmosis, which provide a forum for physicians to share clinical and professional issues. Those conversations shouldn’t be shared with your patients or the general public. For the more public interactions, such as sharing health information and resources, look to sites like Facebook.

Consider boundaries when building an online presence. Armon suggests that physicians who have a personal profile online limit the connections to those outside of their professional life, and vice versa. If the page is for your practice, remember to keep it strictly business and make sure it fairly represents your practice, he says.

But what happens when a patient requests to be your personal friend on Facebook? Here, the expert opinions diverge. “I don’t do it,” says Bhan, adding that it’s probably not terrible, but could open you up to dealing with sensitive information should a patient contact you online.

David Harlow, founder of healthcare law and consulting firm The Harlow Group and author of a popular healthcare and law blog HealthBlawg, also advises against it. He says physicians on Facebook should connect with patients through the practice’s page, of which patient’s can become “fans,” rather than through individual profiles.

That’s how Livingston connects with his patients. For the most part, patients understand that they should connect with him through the fan page for MacArthur OB/GYN. “Very few are asking to be my friend personally,” he says. “Patients are smart people, and they understand how it works and for the most part they are respectful of the boundaries.” What about those few? Sure, “friend” them, he says. Thanks to privacy controls and account settings, Livingston can choose how much of his personal information he cares to share — or keep private — with his patients. He has a group of his friends tagged “patients,” where he can limit the information. “I can use the technology Facebook has in place,” he says.

Take it offline (or to a secure messaging system). There will likely be times, however, when a patient does cross the line and post a personal question or clinical details. But that’s not reason to halt social media operations, says Harlow.

“You don’t need to shut down in response to inappropriate information,” he says, adding that there are ways of responding. If a patient posts personal health information on your Facebook fan page, for example, don’t respond directly to that person’s post, Harlow warns. For example, a patient could post, “I’m cancer free for one year! Thanks, doc!” Be careful not to respond, “Great news that Mrs. Jones is breast cancer free for an entire year!” Even though your patient posted first (and the comment seems innocuous), your response could land you in hot water.

Instead, opt for a far less personal response. Consider writing something generic, such as, “Thanks for sharing. Check out our updated Web site here.” The other option is to send the patient a private message, Harlow says.

Whatever you do, don’t offer any medical advice online, Armon says. Sure, these forums are ideal for addressing a health topic broadly, but if it gets too personal, suggest your patient make an appointment.

That’s what Livingston did when a patient posted a discussion about moving her ovulation time to better plan a pregnancy. MacArthur OB/GYN’s response — visible to all of the practice’s Facebook fans — was general for the benefit of other patients, but also recommended a visit: “There are some ways with birth control pills for a patient to change when they ovulate. Since this is kind of a personal topic schedule to come in and you and your doctor can discuss the options. Anyone considering pregnancy should also be taking a prenatal vitamin ahead of time to get the folic acid into your system. This can prevent certain birth defects.”

Livingston’s practice recognized the demand for online communications with his patients — and the need to implement the “next step,” he says. “If you are going to be out there, you are teaching your patients to be online and be engaged, so you have to have a system in place to allow them to do that.” That system? A patient portal, a secure way to communicate that ensures patient privacy but allows them to access their information and send questions to their physicians. “You can imagine the efficiency has gone up, and patient satisfaction has gone up,” he says.

Be ready to respond. Whether with comments about personal medical information, praise for your practice, or even negative feedback, social media platforms open you up for communication — and you have to be ready to respond. Diamond once received a comment on his blog from a patient who had lost touch with him and wanted to schedule an appointment. Not a big deal, Diamond says, just a little awkward. And Diamond recognizes that a patient’s post could have also been something negative, rather than just an appointment request. “I think this is a brave new world we are in,” Diamond says. “I think we just have to confront that reality.”

You could always take down the negative post on your blog or Facebook page, but that seems to defeat the purpose of social media, right? “The whole attraction of Web 2.0 is the transparency and responsiveness,” says Harlow, who advises against deleting the negative messages. Instead, be ready with a response, and know in advance how you plan to confront such interactions.

Harlow says it’s a good idea to have clear policies and procedures in place that address this issue, which of course requires you to first determine why you’re getting into social media in the first place. These policies should be posted on your fan page or Web site, and reviewed at least annually to keep pace with the dynamic nature of the Web, he says. This will be particularly helpful if you have staff posting on behalf of your practice. You might also consider having someone tasked with monitoring the pages, deleting or responding to inappropriate posts.

Think before you post. The final point might seem obvious, but warrants a reminder. The Internet makes it almost too easy to type away and hit send before reviewing what you’ve written. But don’t make that mistake.

“Consider everything on the Internet permanent,” says Bhan. “There is no erase button or delete button. Anything you put out there — it’s out there and permanent.”

Several years ago, when Twitter and blogs were just catching on, there was a small wave of inappropriate postings by healthcare professionals, Bhan says.

There’s also no such thing as anonymity online. Remember the case of Dr. Flea? In 2007, a Boston-area pediatrician using that pseudonym had been blogging about his malpractice trial. He was exposed on the witness stand, and the case was settled.

Similarly, sharing too much about a patient online for the sake of venting about a case or attracting readers with juicy details can land you in hot water. You risk losing patients, or worse, facing a lawsuit.

But for the most part, physicians who are engaging online understand the platforms and the rules of engagement, Bhan says. Plus, healthcare professionals have been trained extensively on privacy protections. (And the same rules apply, remember?)

The permanence of online communiqué can be troublesome for physicians who naturally want to be helpful and engaged, but who might not take the time to double-check what they are sharing, says Armon. Although most tend to err on the side of caution, remember not to share any information that could come back to haunt you. What may seem harmless to you could be taken the wrong way by someone else, he says. “The risk is sometimes all of us type quicker than our mind can think and we might not be as accurate as we like,” he says. “Once a physician hits the send button the message can take on a life of its own.”

Sara Michael is a senior editor at Physicians Practice. She can be reached at [email protected].

This article originally appeared in the July/August 2010 issue of Physicians Practice.

Online social networks have increasingly become a popular format for connecting with patients and sharing with colleagues. But before logging on, consider this advice:

  • The same privacy rules apply online as they do in the real world, so be careful about posting sensitive information.
  • Every site is different, and you should understand which platform fits your networking needs.
  • Set boundaries by keeping your personal profile separate or putting privacy controls in place.
  • Address any questions or comments about sensitive health information offline.
  • Have a plan in place about how you will respond to comments, both positive and negative.

Resolutions: Accountability

Our next section in our healthy dietary change resolution for 2010 is accountability. Having accountability helps you keep on track, helps you monitor your progress, and helps to keep you motivated. So, what are some ways we can be accountable?

  • Keep track of your progress on paper or other electronic forms
      • [pullquote]

      • Tracking your weight gains and losses allows you to see your progress

    [/pullquote]

  • Monitor your resolution with a resolution partner
      • [pullquote]

      • The staff here watch what each other eats for meals
      • I find them getting meal ideas from each other

    [/pullquote]

  • Keep a food journal and write down everything you eat and drink
      • [pullquote]

      • If I don’t write down that piece of chocolate I ate, then it is easier to say I didn’t eat it, which invariably ends up in overeating something
      • One of our MA’s discovered that she lost minimal weight or gained weight when she did not write her foods down. Since she has resumed the journal she is again losing weight.
      • This helps you figure out any mistakes you may be making with your foods.

    [/pullquote]

  • Keep a food diary and write down what your feelings are when you eat:
      • [pullquote]

      • Cravings
      • Boredom
      • Hunger

    [/pullquote]

Take some time out and plan your menus for the week. I love to cook. I also love to collect recipes and cookbooks. I almost need a separate room for everything I have collected throughout the years! I take a couple of hours one day a week and plan my menus for the week. Try to get your kids involved with the meal choices. I usually try to pick one to two days a week and ask my kids what they want or give them a choice of a couple of meals. I look at the calendar for the family activities occurring that week and how many people are going to be home on that day, then plan my meals accordingly. For instance, I know on Tuesdays the schedule at work is heaviest and at what time I leave the office is always a guess; my husband has band practice after work so does not get home until late; my son gets home late from school; my band booster meetings typically fall on that night. The meals I typically plan are:

  • Hamburgers
      • [pullquote]

      • Pre-packaged frozen ground sirloin hamburger patties
      • Whole wheat hamburger buns

    [/pullquote]

  • Spaghetti
      • [pullquote]

      • Whole grain for low-carb spaghetti
      • Low sugar, low fat spaghetti sauce in jar

    [/pullquote]

  • Left-overs
  • Rotisserie chicken or baked chicken from deli kept in freezer until needed

I have older children and all of these meals can be prepared by them. These are quick, easy, and can be stored in your pantry or the freezer until needed. Add a salad, fresh fruit, your favorite vegetable and you are ready to go. A patient told me about the vegetables that you buy in a bag to steam. I tried a combination of broccoli, cauliflower, and carrots. They were steamed perfectly! I didn’t have to wash them or cut them. I added a mock hollandaise sauce (recipe below) that is quick to prepare.

MacArthur OB/GYN took a poll on Facebook asking about favorite forms of electronic/social media to use for keeping track of your calories and foods. Here are some of the responses.

  • iPhone app- Lose It
  • Myfitnesspal. com (this updates your iPhone and computer at the same time)
  • sparklepeople.com
  • everydaythealth.com

Check out these quick recipes.

Parmesan Baked Fish

4 4-ounce fresh or frozen fish fillets
¼ cup light mayonnaise or salad dressing
2 tbsp. grated Parmesan cheese
1 tbsp. chives or green onion
1 tsp. Worcestershire sauce

Preheat oven to 450 degrees F. In small bowl, stir together the mayonnaise, Parmesan cheese, chives, and Worcestershire sauce. Place fish in square pan lined with foil. Top fish with mayo mixture. Bake 8 to 12 minutes or until fish flakes easily with fork. Serves 4.

Nutritional Information Per Serving:
Calories 169
Total fat 10 grams
Saturted Fat 2 grams
Carbohydrates 1 gram

Mock Hollandaise Sauce

¼ cup liquid egg substitute
1 tablespoon Smart Balance spread
1 teaspoon lemon juice
½ teaspoon Dijon mustard
Dash red pepper

In a 1 cup microwaveable glass bowl, combine the egg substitute and the spread. Microwave on low for about 1 minute, stirring halfway through cooking, until the spread is softened. Stir the lemon juice and mustard into the egg substitute. Microwave on low for 3 minutes, stirring about every 30 seconds, until thickened. Stir in the pepper. If mixture curdles, transfer to a blender or small food processor and process on low about 30 seconds. (Because I tend to multitask, mine always curdles). Serves 2.

Nutritional Information Per Serving:
54 calories
4 grams protein
2 grams carbohydrates
4 grams fat
0 grams saturated fat
150 mg sodium
5 mg cholesterol

Source: The South Beach Diet Cookbook by Arthur Agatston, M.

Baked Ricotta Custard

(Here is a dessert that even my kids love!)
¾ cup part-skim ricotta cheese
4 ounces nonfat tub-style cream cheese at room temperature
¼ cup sugar substitute
1 large egg
1 large egg white
¼ cup fat-free half-and-half
¼ teaspoon vanilla extract
Ground cinnamon for garnish

Heat oven to 250 degrees F. In a large bowl, with electric mixer at medium speed, beat ricotta and cream cheese until creamy. Add sugar substitute and beat until well combined. Add egg, egg white, half-and-half, and vanilla; beat until well blended. Transfer mixture to 4 (8 ounce) ramekins (small custard bowls or cups). Place ramekins in a baking dish. Add hot water to baking dish to a depth of 1 inch. Bake until custards are set, about 45 minutes. Remove from water bath and cool on rack. Serve chilled or at room temperature, sprinkle with ground cinnamon.

Tip:

  • Substitute egg with liquid egg substitute
  • Buy liquid egg whites and keep in freezer
  • Thaw small amounts that are needed for recipes and return to freezer.

Nutritional Information Per Serving:
128 calories
5 grams fat
3 grams saturated fat
12 grams protein
7 grams carbohydrate

Source: The South Beach Diet Supercharged by Arthur Agatston, MD

Resolutions: Making a Plan

We have been very busy getting our new satellite office up and running in the last couple of weeks. If you have not seen it, the office is located at 307 Euless Westpark Way.

This time I’m going to talk about the next section in our healthy dietary change resolution for 2010. Once you make your resolution specific and achievable, make a plan. Again, make your plan specific. In our plan we have added our short-term goals. I tell my patients that this is what you will focus on. As I said in the previous blog, don’t focus on the end result. Keep your focus on what you are going to do today or this week.

MacArthur OB/GYNs’ Plan

  • Each person will weigh once a week
  • Each person will keep a weekly food diary
  • Each person will attend the diet and nutrition classes provided
  • Each person will begin to incorporate more activity (we will also walk as a group on nice weather days at lunch)

Our Short Term Goals include:

  • A 1-2 pound weekly weight loss
  • An improvement in dietary choices (one MA learned that the instant oatmeal has a lot of sugar in it and one MA learned that eating too much fruit can also prevent weight loss)
  • Some will learn how to read a package label and be able to incorporate that into daily food intake (a couple MA’s learned that the microwave meals they eat have too many carbohydrates in them)
  • Planning weekly menus

I am very proud of the accomplishments the staff has achieved so far. They are all making better choices. For instance, one day pizza and salad was brought in for lunch. Everyone ate only 1 to 2 strips of pizza instead of a plate full and filled up on the salad. I find the staff reading the package labels, looking at the carbohydrate count and the serving size. A couple of our more serious participants have joined a gym and are exercising.

Now that you and the staff are more aware of the amount of carbohydrates you consume, are making healthier carbohydrate choices and are keeping the serving size appropriate, let’s talk about that scary word…HUNGER.

Why do we get hungry?

  • We eat
  • Food digested turns to glucose
  • Sugar level in blood rises
  • Pancreas secretes insulin
  • Glucose and insulin enter cells
  • Glucose level in blood falls
  • Brain says its hungry
  • We eat again

Remember to drink plenty of water throughout the day. Many people mistake being hungry for being thirsty. Once you become thirsty you are already behind on your fluids.

This is probably the most asked question by the staff “Kim, I’m hungry. What can I eat?” The answer is “Whatever you want, as long as the portion is correct and you incorporate what you ate into your daily food intake”.

Snacking periodically throughout the day is important. It helps prevent you from overeating at your next meal and keeps your energy level up. Here I encourage both patients and staff to make healthy choices in your snacks. The snacks I take to work are very portable and easy to eat between seeing patients. Some of the things I like to take to work to snack on include:

  • Low-carb yogurt
  • Fruit and 6-7 2% cheese cubes or mozzarella cheese stick
  • Whole-wheat crackers and low-fat spreadable cheese
  • Beef jerky
  • Lunch meat and vegetables
  • Nuts
  • A dip to be enjoyed with vegetables or whole-wheat crackers
  • Salad
  • A couple of lettuce rolls (Roll a slice of turkey, bell peppers, onions, and stone ground mustard in your favorite lettuce leaf. Make it your own and change the type of meat and vegetables).

It takes about 20 minutes from the time food hits your stomach until your brain realizes there is actually food in your stomach. I am starving especially at the end of the day. I usually eat a snack before I leave the office. If I didn’t, I would easily be able to consume the entire contents of my pantry and/or refrigerator after I got home and then eat what I prepared for dinner. By the time I make my 30-45 minute trip home my snack has kept “Mr. Hungry” under control. I can then fix a healthy dinner, keep portions under control, and not consume the contents of my pantry and/or refrigerator before sitting down to eat my meal.

Here are a couple of dip recipes that you can make ahead of time, package in small containers, and easily take these to work.  This artichoke dip I brought to work with some whole-wheat crackers. The staff really loved it.

Warm Artichoke Dip

8 ounces reduced-fat cream cheese
½ cup mayonnaise
½ cup 1% milk
¼ cup grated Parmesan cheese
1 clove garlic, minced
1 tsp. hot pepper sauce
14 ounce can artichoke hearts, drained
1 tsp. lemon juice
Salt and pepper to taste
Non-stick cooking spray
Whole-grain crackers

Blend cream cheese, mayonnaise, milk, cheese, garlic, and hot pepper sauce in food processor until smooth. Add artichokes and pulse until well combined but still chunky. Transfer to a microwave-safe serving dish. Microwave on medium heat until heated through, turning once or twice, about 5 minutes. Stir in lemon juice and season to taste with salt and pepper. Serve with crackers.

Nutritional Information Per Serving:
Serving size: ¼ cup
Calories 140
Fat 11 grams
Saturated fat 3.5 grams
Protein 4 grams
Carbohydrates 5 grams

Source: The South Beach Diet Quick & Easy Cookbook by Arthur Agatston, MD

Modifications:

  • Use fat-free cream cheese
  • Use light mayonnaise
  • Use skim milk
  • I baked this in the oven at 350 for about 10-15 minutes until bubbly, stirred in the lemon juice, topped it with shredded Parmesan cheese, baked for another 5-10 minutes until cheese melted
  • I did not use the hot sauce or season with salt and pepper
  • Can also use fresh vegetables instead of crackers

Cucumber Rounds With Salmon Spread

6 ounces packaged or canned salmon in water
2 ounces low-fat cream cheese
½ tsp. lemon juice
Salt and pepper to taste, if desired
Fresh vegetables (cucumber, broccoli, cauliflower, bell peppers)

In bowl, mix the cream cheese, salmon, lemon juice, salt and pepper. Serves 2.

Nutritional Information Per Serving:
Calories 135
12 grams fat
4 grams unsaturated fat
4 grams carbohydrate
12 grams protein
1 gram fiber

Modifications:

  • Use fat-free cream cheese
  • Try lime juice

Source: www.southbeachdiet.com

MacArthur OB/GYN update:

Total weight loss for week for week: 17 pounds
Number of people who stayed the same: 2
Number of people who gained: 2
Number of people who did not weigh in: 7

Resolutions: To Achieve or Not to Achieve

This week’s tip for a successful resolution is:

Make your resolutions achievable

  • Losing 15 pounds in the next 3 weeks to fit into that bathing suit for your vacation to Mexico is not very realistic
  • however, losing 1-2 pounds per week for the next 3 months is.

Don’t bite off more than you can chew

  • When I go over diet and nutrition for the gestational diabetics, I tell them to first focus on eating the correct amount of carbohydrates at each meal and snack. We will then come back and fine tune the type of carbohydrate at later visits.
  • Don’t focus on the 100 pounds you would like to lose but a 5-10% weight loss. This means that if you weigh 200 pounds, then you only need to lose 15-20 pounds. Then lose another 5-10%.
  • Don’t try to lose 20 pounds in a month, prepare to run your marathon in 3 months and decide to train for a body building competition at the same time. Keep it simple and focus on one resolution at a time.

MacArthur OB/GYN’s Resolutions for 2010

Here are some of the ways the staff is keeping their resolutions achievable.

  • Of the MA’s that are losing weight, one has set a goal of 10 pounds in 3 months, the rest are competing with each other to see who can lose the most weight in 3 months
  • The MA’s that are eating more vegetables or keeping their carbohydrate servings appropriate are losing weight but much slower, about ½ to 1 pound per week
  • We learned today about complex carbohydrates changing our breads, pastas and rice to whole grain

Complex Carbohydrates

I mentioned previously simple carbohydrates. We are now going to start talking about complex carbohydrates or whole grain foods.

Complex carbohydrates:

  • Made up of longer chains of sugar molecules
  • Enter the blood stream at a steady rate giving you a consistent level of energy
  • Help prevent those highs and lows simple carbohydrates can give you
  • Contain fiber making you feel fuller longer
  • Fruits and vegetables are considered simple carbohydrates, but the fiber in them slows down their digestion

If you are between the ages of 19 and 50, you need 6 servings of complex carbohydrates per day. If you are over the age of 50 you only need 5 servings per day. One serving of a carbohydrate equals 15 grams or ½ cup cooked pasta or rice.

I know this sounds complicated but what I try to do is have one serving of carbohydrate for breakfast, 2 for lunch, and 2 for dinner. I save that last serving for the unknown because I never really know when I’m going to leave the office and what I have originally planned to eat changes. I can’t tell you how many times I’ve walked in the door at 7:00 pm and one of my kids invariably has a school project that is due the next day and they need a large Styrofoam ball. So instead of preparing the meal I had originally planned, I am now on my way to the nearest craft store.

I may also snack on something during the day that I was not really planning on. For instance, one of the doctors brought in some bagels and I really wanted one. So I enjoyed half a bagel with a little of the low fat cream cheese as a morning snack.

Breakfast

½ cup eggs
1 slice Whole-wheat bread

Snack

Cheese
5 crackers

Lunch

Chicken breast
Salad
½ cup potato

Snack

Yogurt

Dinner

Hamburger
Whole-wheat bun
Salad

So how do you know if what you are purchasing is a whole grain or a complex carbohydrate?

  • You must read the ingredient list on the package. Unfortunately, you cannot simply rely on what the
    package advertises. Just because the bread label reads “wheat” bread does not mean a whole grain was used or that it is 100% whole-grain.
  • Look for the nutrition list and look at the list of ingredients. What you don’t want to see is “enriched flour”.
    Enriched flour is white flour. In other words, during the
    processing they have removed the outer covering of the grain.
    That outer covering has the majority of the fiber and nutrition
    of that grain.
  • Look for key words such as whole wheat flour, multi-grain flour, stone ground

Grilled Chicken with Roasted Vegetables

(This is one of my favorite things to fix. Make this recipe your own by changing the chicken marinades and the vegetables you use).

1 package any grill marinade mix of chicken, pork chops, beef

Your choice of vegetables:

  • Eggplant
  • Zucchini
  • Yellow squash
  • Onions
  • Bell peppers
  • Mushrooms
  • Red potatoes
  • Asparagus

Your choice of herbs:

  • Fresh or dried basil
  • Fresh or dried oregano
  • Garlic

Balsamic vinegar
Salt and pepper to season

Prepare marinade per package instructions. Marinate your choice of meat for about 15 minutes. Meanwhile, cut vegetables in large chunks. Place in 13X9 oven-safe pan coated with non-stick cooking spray. Place vegetables in pan and add basil, oregano and/or garlic and season with salt and pepper if desired. Sprinkle with balsamic vinegar if desired. Roast vegetables until tender in oven at 400 degrees. Put chicken on grill and grill until juices run clear.

Serving Size ½ cup

Nutritional Information Per Serving of Vegetables:
Calories 170
Protein 5 grams
Carbohydrates 15 grams (without potatoes)
Carbohydrates 30 grams (with ½ cup potatoes)

Grilled Salmon with Rosemary

1 pound salmon fillet
2 whole lemons, sliced
Fresh rosemary sprigs, about 20
1 garlic clove, minced
1 tbsp. Dijon mustard
Nonstick cooking spray
Salt

Lay two pieces of foil on top of each other. Spray foil with non-stick cooking spray. Place lemon slices on foil. Top lemon with rosemary sprigs, reserving 2-3 sprigs. Strip rosemary stem of leaves and chop. In small bowl, mix the minced garlic, Dijon mustard and chopped rosemary. Spread on top of salmon. Place foil on grill and cook until salmon is opaque in center, about 20 minutes. Carefully remove foil and salmon wearing oven mitts. Cut salmon into 4 portions.

Nutritional Information Per Serving:
Calories 212
Saturated fat 2 grams
Total fat 12 grams
Carbohydrates 1 gram
Protein 23 grams

Serve with above roasted vegetables, salad and fresh fruit for dessert.

I am proud to announce that 2 more staff members have joined our group. Our weight loss for this week was 22 pounds!