Resolutions: Accomplishment vs. Failure

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Raise your hand if you have made a New Year’s resolution in the past and not achieved it? (My hand is up) Better yet, raise your hand if you have made a resolution for this year and have already fallen off the wagon? (My hand is also up) It is not too late to jump back on that wagon.

I invite you to join the staff at MacArthur OB/GYN in a resolution to make healthy dietary changes for 2010. Many of the staff have expressed a desire to either lose weight or to learn how to eat healthier. It is not too late to join us. I will keep you all posted of our progress.

How do you achieve the resolution you make?

Over the next few weeks we will discuss various ways for you to make sure you complete your resolution. First, avoid resolutions that are vague. Because vague resolutions are not measurable, they can be harder to accomplish.

Be specific:

  • Instead of saying I’m going to drink more water say I’m going to drink 2 glasses a day
  • Instead of saying I’m going to exercise every day say I’m going to walk 100 minutes per week
  • Instead of saying I’m going to eat healthier, say I’m going to eat a vegetable at lunch and dinner or keep my carbohydrate consumption to 6 servings a day

MacArthur OB/GYN’s Resolutions for 2010

Follow the staff at MacArthur OB/GYN as we travel through the process of making and keeping our resolutions. Here are some examples of some of the resolutions the staff have made:

  • There are 9 MA’s and front office staff that are losing a specific amount of weight
  • There are 2 MA’s that changing their eating habits to eating more vegetables
  • There are 2 MA’s that are keeping their servings of carbohydrates to 6 per day
  • All participants will be switching to whole grains breads and pastas
  • All participants are working on bringing lunch to work at least 4 days a week instead of eating fast food
  • All participants are working on eating breakfast at least 5 days a week

So far everyone spent the first couple of weeks writing down everything they have eaten. Last week we all weighed in, talked about appropriate serving size, and made a meal plan for the week. This week we weighed in again and discussed further what a healthy carbohydrate is.

This week’s recipe is a chicken soup that is quick and easy. I usually make the soup on a Sunday and put it up in individual containers. These can either be placed in the refrigerator or the freezer for future use. By putting it in serving size containers, you eliminate having to prepare your lunch in the morning while you are trying to help find your kid’s backpacks that have mysteriously disappeared or those gym clothes you just washed which never made it into the backpack that mysteriously disappeared. Add a green salad and a Sugar-free Jell-O and you are set for a great lunch.

Chicken Soup Mexican Style

Nonstick cooking spray
1 small onion, chopped
1 jalapeno pepper, diced
1 garlic clove , minced or 1 tsp. chopped garlic from a jar
2 tsp. ground cumin
5 cups low sodium chicken broth or 5 chicken bouillon cubes with 5 cups water
1 ½ pounds skinless chicken breast, cubed or 1 ½ cups pre-cooked, frozen chicken
2 cups salsa
Cilantro, if desired
Salt and pepper to taste

Heat oil in large saucepan over medium heat. Add the onion and jalapeno. Cook until vegetables are tender. Stir in the garlic and the cumin. Cook about 30 seconds longer.

Add the broth. Increase the heat to high and bring to rapid simmer. Add the chicken and cook until no longer pink. Stir in the salsa. Season with salt and pepper. Sprinkle with some chopped cilantro on top before serving, if desired.

Serves 4
Serving size: 2 ¼ cups

Nutritional Information Per Serving:
Calories 320
Total fat 8 grams
Saturated fat 1.5 grams
Protein 46 grams
Carbohydrates 14 grams
Fiber 2 grams

I’m proud to announce that for the first week MacArthur OB/GYN lost 22 pounds!

Santa’s Holiday Secrets

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Trying to LOSE weight during the holiday season can set you up for failure. Focus instead on MAINTAINING your current weight. This can be hard especially since everywhere you look there are all kinds of wonderful food and snacks. If you are diabetic (gestational, Type 1, Type 2) it is an even larger challenge to keep your blood sugars normal. Hopefully, by following some of these tips we can get through this season and maintain our current weight.

Use a small plate

  • This makes the amount of food appear more than it is
  • Eat slow and savor the flavors
  • Wait at least 20 minutes before going back for seconds
  • Before going back for seconds, figure out if you are really hungry or only craving the foods

Catch up on the neighborhood gossip away from the kitchen

  • Focus on the conversation or other activities that are going on around you
  • This helps keep attention away from the food
  • Makes you put out an effort to get food, takes you away from the conversation (which may cause you miss juicy tidbits)

Avoid keeping the extra leftovers on hand

  • Package leftovers in portion sizes and freeze for later
  • Freezing may get you out of preparing a future meal (especially after a full day of shopping)
  • Freezing portions may also provide you with a quick lunch for work later in the week
  • Send leftovers home with guests (these make great gifts and they can take a break from cooking)

Review recipes and make healthier substitutions

  • Use a low-fat butter
  • Use a sugar substitute instead of granulated sugar
  • Avoid casseroles (tend to have hidden calories or carbohydrates)

Make healthier beverage choices

  • Switch to sugar-free soft drinks
  • Try water with lemon or lime
  • Try sugar-substitute drink mixes
  • Avoid those delicious fruit punches and eggnog
  • There are approximately 100 calories per serving of wine, so be careful with drinks containing alcohol

Keep your exercise schedule

  • Remember to keep moving
  • Walking is a great activity and can be fun for the whole family, including the family dog
  • You only need about 20 minutes (great way for the kids to break in that new bike or new pair of roller blades)

Plan ahead for your meals

  • Find out what is going to be served before arriving to your destination
  • Pack your own healthy food choices such as low-fat/calorie items (I tell my gestational diabetic patients to do this)

Make sure you keep your regular eating schedule especially if you are diabetic

I already know what will be served for our holiday meals and that I plan on enjoying them. I also know that, when it is all said and done, there will be lots of goodies passing through my house. I try to really watch what I eat a couple of days before the feast and am very careful for a couple of days after the feast.  I enjoy the sinfully delicious as well as the healthy. However, in regards to the sinfully delicious, the portions are very small and I really take my time eating them. I don’t have seconds and don’t partake of those leftovers the next day.

Here are some recipes for some holiday cookies and bread that have healthier alternatives. My kids and some of the office staff taste tested several experiments and these were the favorites. Remember that when decreasing the amount and/or type of fat you put in your recipes and when you change to a sugar substitute, the texture changes and your products do not taste as sweet.

Gingerbread Cookies

¼ cup butter
¼ cup 50% to 70% vegetable oil spread (lower fat margarine)
½ cup packed brown sugar
2 tsp. ground ginger
1 tsp. baking soda
1 tsp. ground cinnamon
¼ tsp. ground cloves
¼ cup molasses
¼ cup refrigerated liquid egg product (or 1 egg)
2 cups all-purpose flour
¾ cup whole wheat flour

In a large bowl, combine butter and vegetable spread. Beat with an electric mixer on medium speed for about 30 seconds. Add brown sugar, ginger, baking soda, cinnamon, and cloves. Beat until well mixed, scraping side of bowl occasionally. Beat in molasses and egg. The mixture will look curdled. Add all-purpose flour and whole wheat flour, beating just until combined. Divide dough in half. Cover and chill for 2-3 hours until easy to handle.

Preheat oven to 375 degrees F. Lightly spray cookie sheet with non-stick cooking spray. On lightly floured surface, roll dough, half at a time, to 1/8 inch thick. Using a 2-3 inch gingerbread cookie cutter or cookie cutter of your choice, cut out shapes. Reroll dough as needed. Place cutouts about 1 inch apart on cookie tray. Bake 4-6 minutes or until edges are firm and set. Cool. Makes 36 3-inch cookies.

Nutritional Information Per Serving

Calories 73
Total fat 2 grams
Carbohydrates 12 grams (1 serving)
Cholesterol 3 mg

Source: diabeticlivingonline.com

Soft Snickerdoodles

1 ½ cups sugar or sugar substitute
3 tsp. cinnamon
1 cup butter, softened
¾ cup liquid egg product
2 tsp. vanilla
2 cups all-purpose flour
¾ cup whole wheat flour
2 tsp. cream of tartar
1 tsp. baking soda
1 cup chopped peanuts
1 cup dried currants
1 cup dried cranberries (6 oz.)

Preheat oven to 400 degrees F. In a small bowl combine 2 tbsp. of sugar or sugar substitute and 1 teaspoon cinnamon; set aside.

In a large bowl, combine butter and the remaining sugar or sugar substitute. Beat with an electric mixer on medium speed until combined. Add egg product and vanilla. Beat until combined.

In a medium bowl, combine all-purpose flour, whole wheat flour, cream of tartar, baking soda, and the remaining 2 teaspoons cinnamon. Add to beaten mixture, Beat until well mixed. Stir in peanuts, currants and cranberries. Drop by rounded teaspoonfuls 2 inches apart onto a cookie tray sprayed with non-stick cooking spray. Sprinkle with the cinnamon-sugar mixture.

Bake for 78 minutes until lightly browned. Cool. Makes about 60 cookies.

Nutritional Information Per Serving (Sugar)

Calories 96
Total fat 5 grams
Saturated fat 2 grams
Cholesterol 9 mg
Carbohydrate 13 grams (1 serving)

Nutritional Information Per Serving (Sugar Substitute)

Calories 89
Total fat 5 grams
Saturated fat 2 grams
Cholesterol 9 grams
Carbohydrates 10 grams

Source: diabeticlivingonline.com

Walnut-Raspberry Thumbprints

¼ cup butter, softened
¼ cup granulated sugar or sugar substitute
¼ cup packed brown sugar or brown sugar substitute blend
½ tsp. baking powder
¼ tsp ground cinnamon or cardamom
1/8 tsp. baking soda
2 egg whites or 6 tbsp. liquid egg white product
½ tsp. vanilla
½ cup all-purpose flour
1 cup quick-cooking oats
1 egg white or 3 tbsp. liquid egg white product, lightly beaten
¾ cup finely chopped walnuts and/or pecans
¼ cup low-sugar or sugar-free strawberry, apricot, raspberry preserves

In a large bowl, beat butter with an electric mixer on medium to high speed for 30 seconds. Add granulated sugar, brown sugar, baking powder, cinnamon, and baking soda. Beat until combined, scraping side of bowl occasionally. Beat in the 2 egg whites or liquid egg white product and the vanilla until combined. Beat in as much of the all-purpose flour and whole wheat flour as you can with the mixer. Using a spoon, stir in any remaining flour and the oats. Cover and chill dough about 2 hours until easy to handle.

Preheat oven to 375 degrees F. Spray cookie sheets lightly with non-stick cooking spray. Shape dough into ¾ inch balls. Roll balls in the 1 egg white or liquid egg product, roll in the nuts to coat. Place on prepared cookie sheets. Using your thumb, make an indentation in the center of each cookie.

Bake for 7-8 minutes until edges are golden brown. If indentations puff during baking, gently press the back of a measuring teaspoon into indentations when cookies are removed from the oven. Cool on cookie sheet for 1 minute then transfer to wire rack and continue cooling.

Just before serving, spoon preserves into indentations in cookies. Makes about 36 cookies.

To store: Layer unfilled cookies between waxed paper in an airtight container. Cover and seal.  Store at room temperature for up to 2 days or freeze for up to 3 months. To serve, thaw cookies then fill indentations with low-sugar or sugar-free preserves.

Nutritional Facts Per Serving (Granulated Sugar)

Calories 60
Carbohydrates 7 grams
Total fat 3 grams
Saturated fat 1 gram

Nutritional Facts Per Serving (Substitute Sugar)

Calories 55
Carbohydrates 5 grams
Total fat 3 grams
Saturated fat 1 gram

Source: diabeticlivingonline.com

Squash Tea Bread

(This is equivalent to pumpkin bread. Tastes like gingerbread.)

2/3 cup all-purpose flour
½ cup whole wheat flour
½ tsp. baking powder
¼ tsp. baking soda
½ tsp. ground cinnamon
½ tsp. ground ginger
1/8 tsp. ground allspice
1/8 tsp. ground cloves
¾ cups winter squash
½ cups sugar
¼ cup honey
¼ cup canola oil
1 large egg or ¼ cup liquid egg substitute
1 large egg white or 3 tbsp. liquid egg white product

Preheat oven to 350 degrees F. Coat a 9-by-5 inch loaf pan with non-stick cooking spray. Whisk all-purpose flour, whole wheat flour, baking powder, baking soda, cinnamon, ginger, allspice, and cloves in a medium bowl until combined. Set aside. Beat squash puree, sugar, honey and oil in a large bowl with an electric mixer at medium speed until smooth, about 1 minute. Beat in egg or liquid egg product and egg white or liquid egg white product.

Turn off mixer, add dry ingredients, beat at low speed until combined. Scrape into prepared loaf pan. Bake about 45-50 minutes or until a toothpick inserted in center of loaf comes out clean.

Cool for 10 minutes then turn onto wire rack. Cool for about 30 minutes. Serve warm. Serves 8

Tips:

  • I like the taste of the spices so I tend to be a little heavy handed with those.
  • I used the egg and egg white products

Nutritional Facts Per Serving:

Calories 225
Saturated fat 1 gram
Total fat 8 grams
Carbohydrates 2.5 servings

Preparation of Squash:

I used a large butternut squash and got enough squash to make 4 loaves. Wash squash. Cut squash, with peel, into small chunks, scrape out seeds, and place in large saucepan. Cover completely with water. Bring to boil, reduce heat to medium and continue to cook until squash is soft. Drain and cool completely. When cool, peel squash like you would an apple. Mash with electric mixer or in food processor. Squash can be packaged in ¾ cup portions and frozen in plastic baggies until ready to use. To use, thaw squash and drain.

Source: everydayhealth.com

The Big Deal About Whole Grain

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Today we are going to talk a little about whole grains. We all hear about how important whole grains are, but how do we know we are getting a whole grain product when we buy it? Why are whole grains so important?

You must look at the package label or nutritional label and to see what the ingredients are. What you should not see in that ingredient list is “enriched flour”. Enriched flour is not the whole grain. What happens in the processing of the grain is the outer covering of the grain is removed. Then in the processing of the product the manufacturer “enriches” that grain with the vitamins and minerals that were removed with the outer covering.

What was removed? On a whole grain that outer covering contains vitamins, minerals, and fiber. During digestion our body must work to process that outer covering. During digestion our body must turn what we eat into something the body can use. The smallest thing the body can make that our body can use at the cellular level is called glucose. Fiber is hard for the body to deal with. The body burns calories processing fiber. Because the body works harder, it takes longer for our body to process the material thus, remaining in our system longer which, in turn, makes us feel full longer. Because the body processes this material slower, there is a steady amount of glucose that gets into our blood stream. Whereas with enriched flour, or white flour, the body does not have to deal with the fiber. As a result, that material is digested easily and quickly. This causes a large amount of glucose to enter our blood stream quickly. The body does not need all of that energy that quickly so it stores the extra in the liver and fat cells. A couple of hours later when the glucose is used or stored, the body tells you it is hungry, we may feel tired, or have the shakes, so we eat again starting the cycle all over. Next time we will talk about carbohydrates and help you make better choices for you and your family.

Since breakfast is the most important meal of the day, here are some other quick breakfast suggestions. Those who are diabetic require 2 servings of a carbohydrate for breakfast. To the egg dishes you can add 2 slices of whole grain bread, a whole wheat English muffin, a whole wheat mini bagel, or wrap your egg creation in 2 whole grain tortillas.

You can top your whole grain bread with a sugar-free jam, which has about 5 grams of carbohydrates.

    • Whole-grain toast topped with fat-free cheese slice and tomatoes then broil
    • Low-carbohydrate yogurt with a little bran cereal or fruit
    • Half of a whole-grain English muffin topped with tomato slice and a poached egg
    • ½ cup liquid egg substitute with ½ cup thawed frozen spinach and 1 tbsp. shredded Parmesan cheese. Mix together and place in glass pie plate (or equivalent). Cover with piece of waxed paper and cook in microwave until set in center.
    • ½ cup liquid egg substitute added to sautéed vegetables  of your choice in small skillet sprayed with non-stick cooking spray:

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  • Tomatillo and onion then top with salsa
  • Mushrooms, onions, bell peppers, asparagus, zucchini, roasted bell peppers (use your imagination)
  • Fat-free cheddar cheese omelet with sliced tomatoes
  • Top a Portobello mushroom cap with sliced tomato, broil for 3 minutes, top with ½ cup liquid egg substitute, scrambled

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The Most Important Meal of the Day

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Let’s start with the most important meal of the day, breakfast. About one out of four women skip this meal. There are several reasons for this including that hectic morning rush attempting to get children dressed, fed and off to school as well as getting ourselves prepared for our day. Another reason is the belief that there is not enough time or it is too “complicated” to prepare this meal. I think the main reason is our desire to cut calories with the belief that this will help us to avoid gaining excess weight. However, studies show that women who do not eat breakfast have a harder time not only losing weight, but may actually gain weight instead.

Breakfast is the meal that jump starts our metabolism. Our bodies have been fasting throughout the night while we sleep. Our body is in need of energy. By not providing that much needed energy until noon, we actually slow our metabolism down. The body stores those calories that we do consume because it does not know when the next source of energy will be provided. When breakfast is skipped, we also tend to over eat at the next meal because we are starving.

This meal is even more important for those women who are pregnant or who have Gestational Diabetes because the hormones of pregnancy continually allow more glucose to go to the baby. This glucose is the energy source for the baby to meet the energy and nutritional requirements for growth.  An empty stomach can lead to more nausea or dizziness, which are also signs of low blood sugar.

The second item we will focus on today is portion control. It is very important when looking at recipes and reading labels that we take note of the portion size. The nutritional information provided is based on that portion size not what we think a portion size should be.

Below are two recipes for breakfast that are not only healthy, but good. My kids love both of these (mine are picky so this is always a good test). The big tip I would like to pass along is that both of these can be made ahead, packaged into appropriate portions, placed in the freezer and quickly defrosted for breakfast, thus allowing time for all of that multitasking we moms must do in order to start our day.

Buttermilk Waffles with Jam

(I don’t have waffle maker so make pancakes instead)

1 cup whole wheat flour

1 cup old-fashioned rolled oats (no instant or quick oats)

1 tbsp. plus 1 tsp. baking powder.3 tbsp. sugar substitute (I like Splenda)

3 tbsp. canola oil

1 ¼ cups 1% or fat-free buttermilk

½ cup water

1 egg (or ¼ cup egg substitute)

Sugar-free, jam any flavor

Combine flour, oats, baking powder, and sugar substitute in a medium bowl. Whisk together the oil, buttermilk, water and egg or egg substitute in a separate bowl. Pour the buttermilk mixture into the flour mixture and stir until combined. Spray skillet with non-fat cooking spray and heat over medium heat. Add ½ cup batter to skillet and turn when edges are firm. Add dollop of sugar-jelly or sugar-free jam.

Nutritional Information Per Serving (serving is ½ cup batter)

360 calories

11 grams protein

15 grams fat

56 grams carbohydrate

2.5 grams saturated fat

6 grams fiber

Taken from The South Beach Diet Quick and Easy Cookbook by Arthur Agatston, M.D.

Tips:

  • 15 grams of carbohydrate equals 1 serving, so for yourself or if you are diabetic cut batter to ¼ cup making the number of servings of carbohydrate as 2
  • Prepare on a weekend or day when you are not working and place cooked pancakes in freezer bag and freeze
  • Can use low sugar syrup for kids
  • Add a protein such as turkey bacon, 1 egg or sausage recipe below which will slow the digestion of the carbohydrate

Breakfast Turkey Stack

1 pound ground turkey breast

4 tsp. sugar-free pancake or maple syrup

½ tsp. dried sage

¼ tsp. cayenne pepper

¼ tsp. salt

1/8 tsp. ground pepper

1/8 tsp. ground ginger

1 tsp. olive oil

1 large tomato cut into 4 slices

4 (1 oz.) slices reduced-fat or fat –free cheddar cheese

Mix all ingredients in a bowl, except olive oil, and form into 4 patties. Heat oil in skillet, cook patties until browned and cooked through. Lay tomato slices in single layer in a baking dish, season with salt and pepper. Top each tomato slice with turkey patty and top with cheese. Broil until cheese is melted.

Nutritional Information Per Serving  (serving is 1 patty)

220 Calories

36 grams protein

7 grams fat

4 grams carbohydrate

3.5 grams saturated fat

360 mg sodium

Taken from The South Beach Diet Quick and Easy Cookbook by Arthur Agatston, M.D.

Tips:

  • Use non-fat cooking spray and eliminate 4.6 grams fat and ½ gram saturated fat
  • By using fat-free cheese eliminate a little more fat and calories
  • If combining with the waffle recipe, eliminate the tomato and cheese which will reduce the total carbohydrate content
  • Can make 5 patties instead of 4 when combining with waffle recipe especially if you are diabetic
  • Prepare on a weekend or day when you are not working and place in freezer bag and freeze
  • May prepare as above as a breakfast; freeze, thaw, prepare tomato and cheese as above
  • If diabetic will still need to add 2 servings of a carbohydrate if not adding a pancake