Preparing For Battle

This may be my last post as a dietetic student. In fact, this is my last post as a dietetic student. That is because... ::insert drum roll sound:: ... I am graduating!




After five semesters of keeping food logs, analyzing said food logs, learning the structures of vitamins, experimenting with recipes, and only starting one fire in a chemistry lab they are prepared to allow me out in to "real" world armed with the knowledge they gave me.

Now on to the real reason for the update, the reason I can procrastinate a little more before I resume studying for finals, I have NEWS YOU CAN USE!

A study recently published by the Journal of American Medical Association suggests that being physically active as a young adult can help prevent weight gain in later years. Now this physical activity isn't the occasional, get it when I can, do it because my significant other is getting on my case about it. This is regular 150 minutes a week, which breaks down to 30 minutes 5 days a week, of moderate to vigorous exercise. This is already the amount of physical activity suggested by the Department of Health and Human Services.


Now you know why that guy is climbing the food guide pyramid.


So what counts as moderate and high physical activity? Moderate and high physical activity can be running, weight lifting, walking fast, and even housework. You read that right, recreating Risky Business while washing windows and vacuuming adds up. For my winter weather warriors, go ahead and count shoveling too.

Moderate and high exercise did not prevent all weight gain however; many participants in this 20 year study did gain weight. What was different was how much weight was gained and how much their midsection expanded. After making adjustments for how much participants ate and age, men who exercised regularly gained 5.7 pounds less than their little to non-exercising peers. As for the ladies, regular exercisers gained 13.4 pounds less than women who exercised less consistently. When it came to waistlines, exercising men gained 1.2 inches less per year and exercising women gained 1.5 inches less per year.

It should be noted that women had a much greater benefit from regular moderate to high exercise. This may be attributed to factors such as having children, menopause, or possibly cultural differences.

Starting up a regular moderate exercise routine now can set you up for prevailing in the battle of the bulge later. But just because you aren't in a regular exercise routine already, it doesn't mean all hope is lost. It is never too late to start being physically active on a regular basis. It does mean you may have to work a little harder at it. It is suggested that in order to maintain weight after weight loss, one needs to participate in moderate to high physical activity for 90 minutes most days of the week. Now let's take that number and multiply that by 5 (for how many days a week you would ideally be working out), which comes out to be 450 minutes per week.

Here are your options: 150 minutes a week now or 450 minutes a week later. And you thought exercise took too much time now.

Would You Like Additional Sodium with that Salad?

Image taken from USA Today

The greenest thing on the menu isn't necessarily the best option. Many waist band watchers go for the salad thinking they're being healthy. It has vegetables and sometimes even a lean protein. Salads tend to be low in calories and fat (minus the dressing), so what's the big deal? Sodium is. The Daily Mail published an article today about the how the salt content of salads can be higher than a Big Mac. A Big Mac contains 1,040 mg of sodium, but what does that mean to the average consumer?



Image taken from Business Week

According to the 2005 Dietary Guidelines for Americans, it is recommended that Americans get less than 2,500 mg of sodium per day (even lower if you are in a high risk population group). This is the equal to 1 teaspoon. If you haven't seen a teaspoon lately, I suggest you take a look at it. It's not much and most people surpass this easily due consumption of processed foods and salt added when cooking. Higher levels of salt intake often correlate to high blood pressure, which can lead to hypertension. Reducing salt intake and keeping your blood pressure in a healthy range decreases one's risk of stroke, coronary heart disease, and kidney disease.

Sodium isn't the devil by any means. Our bodies still need it to work properly. For instance, sodium is needed to regulate nerve and muscle function. It also helps regulate fluid in our bodies. Other than what you intake, your kidneys are what internally regulates sodium in your body. When your kidneys can't do the job any more, sodium builds up in the body and can lead to high blood pressure and other health problems.

Back to the Big Mac, it contributes less than 1/2 the daily requirement. How much more are these salads? Let's say your at McDonald's staring at that menu board. Your dead set on a salad. Thinking that you're being healthy (even though you'll reek of grease when you leave) you order the Premium Caesar Salad with Grilled Chicken forgoing the Caesar dressing for the Low-Fat Balsamic Vinaigrette. That salad may be low in fat and calories, but it contains over 1,600 mg of sodium. That is way over half what is recommended; the low-fat dressing contributes more than the grilled chicken does!

There are two primary ingredients that are used to give food flavor. One being fat, the other being salt. When the fat is cut out of the salad dressing, a multitude of other ingredients are needed to make up for what the fat component was responsible for. Since fat is being lowered in low fat dressing, additional salt is needed to make up for taste.

To create the healthiest option for a salad at McDonald's, order any salad (but the Bacon Ranch) minus the chicken and with the Creamy Southwest Dressing.

Please note: Your salad will not even remotely look like the image above. Same goes for the Big Mac.

When a Few Becomes More

At least at one point in your life you may have heard your mother, aunt, grandma, etc. utter the phrase, "A moment on the lips means forever on the hips." This phrase usually came out just as you lifted a bite of decadent cake coated in luscious frosting to your mouth. In that instance you either a.) disregarded said comment, looked them dead in the eye, and defiantly ate that cake (and proceeded to nap) or b.) let that phrase ring in your ears and thought to yourself that a post-cake consumption walk may be in order.



This image was taken from chocolatecakerecipes.net

I almost cringe to say this, but they were right. A recent study from Swedish researchers is the first of its kind to have people intentionally binge eat and gain weight to see the effects of weight gain.

The study took the weight and measurements of 18 young volunteers. All of the volunteers were slim, active, healthy people. Researchers then told the group to eat at least two junk food meals a day and limited their activity to 5,000 steps a day, which is the definition of a sedentary lifestyle. The second group was told to continue living their life how they have been up to that point. Both groups were followed for one month.

So how did these groups fair? The junk food junkies gained on average 14 pounds in that one month. One month! But six months later, they had lost most of that weight. A year later though, their body weight was three pounds heavier. Not bad, but two and half years later their weight was almost seven pounds heavier and the other group was no heavier than when they started the study. It should be noted that the fat free mass of participants did not change during this time but rather the fat mass.

Many people shrug off seven pounds in a what's-the-big-deal fashion. Heck, some people feel they don't really have cause for concern unless they find they own more jeans with elastic waist bands. Seven is not that far from 10 pounds. Ten is the magic number here. Studies have shown that people who gain at least 10 pounds since the age of 18 (with a normal BMI) have a higher risk of having a chronic disease. Chronic diseases include Cardiovascular disease, High Blood Pressure, and Type II Diabetes.

This study may help explain the physiological changes that occur when people gain weight that make it hard to lose weight. It also suggests that short-term food binges (in addition to a sedentary lifestyle) may have long-term effects on health.

Next time someone utters that phrase to you, resist the urge to retort with "I see you learned the hard way." Instead, offer them half and go to the gym. Your hips will thank you later.

Editor's Note: I would like thank Mr. NN for tipping me off about this study. :)

Garden Goods

It's the time of year where even if you don't garden, you are still benefiting from one. Office lunchroom tables are filling with garden randoms like tomatoes, zucchini, summer squash, (insert what you see in your office here), etc. Some of the garden goods can be kind of intimidating to use. Here is a quick, easy recipe to help clear your office lunchroom.

Tomato and Summer Squash Pasta

Ingredients:
3 medium tomatoes
2 medium (or one large) summer squash
8 oz of spaghetti or linguine
3 tablespoons of olive oil
2 tsp of thyme
1/2 cup of shredded reduced fat mozzarella
Salt and pepper

Instructions:

Preheat the oven to 350 degrees. Peel, halve, and seed the the squash. Cut each half into slices (about a centimeter wide) and place in a bowl. Next halve and slice the tomatoes and place them into the same bowl. Drizzle 2 tablespoons of the olive oil over the vegetables and toss to coat. Spray a baking sheet with cooking spray and place the vegetables on it. Sprinkle the vegetables with thyme, place in the oven for 8- 10 minutes or until the vegetables start turning golden brown.

While the vegetables are in the oven, cook the pasta according to package directions. Drain and coat the cooked pasta with the remaining olive oil.

When the vegetables are done, add them to the pasta along with the mozzarella cheese. Add salt and pepper to taste, mix well, and serve immediately.

Brunch Better

Whoever thought of not only combining two meals into one, but also combining their names, should be given a medal. The blessed meal I'm talking about is brunch. On the other hand, whoever decided this could be applied to celebrity couples should be locked up.

I am especially fond of brunch since the time it rolls around just happens to be the time I prefer to get out of bed on the weekend. Here are some do-it yourself menu options for mornings when brunch does not need to be accompanied with a Bloody Mary.




Double Bird Deviled Eggs
These deviled eggs not are not only part chicken, but part turkey as well. Use smoked turkey to give them a little extra kick.

What You Need:

2 Hard Boiled Eggs
1 T of Mayo
1 1/2 tsp of Mustard
1 T of Onion, finely chopped
1 T of Deli-Sliced Smoked Turkey, chopped
Paprika

What To Do:

Cut the hard boiled eggs in half and remove the yolks. Place the egg whites on a plate, then keep one yolk and throw out the other one. Put the yolk in a bowl and add the mayo, mustard, onion, and turkey. Mix thoroughly. Fill the empty space of each egg white with the mixture and sprinkle with paprika.

Nutritional Information (per egg):
Calories: 39 calories
Fat: 2.5 grams
Carbohydrates: 0.5 grams
Protein: 3 grams



Strawberries and Cream French Toast

Forget about just throwing stuff on top your French Toast, go ahead and stuff it! Instead of using fresh or unsweetened frozen strawberries, use frozen sweetened strawberries. If you use fresh or unsweetened you may need to add a little sweetener to make it less tart.

What You Need:

2/3 cup of Frozen Sweetened Strawberries, thawed (sliced or halved)
1 Egg White
1 T of Non-fat Milk
1 tsp of Vanilla
1 dash of Cinnamon
2 slices of Whole Wheat Bread
1 T of Low-fat Cream Cheese

What To Do:

Coat a pan with non-stick cooking spray, heat pan on medium heat. In a shallow dish, mix together the egg white, milk, vanilla, and cinnamon. Spread the cream cheese on one side of one slice of bread, dip the other side in the egg mixture. Place the bread egg side down in the pan. On top of the cream cheese add a layer of strawberries. Dip one side of the second slice of bread in the rest of the egg mixture and place the bread egg side up on top of the strawberries. When the bottom slice is light brown, flip the slice to cook the other slice. Remove from pan when done cooking and top with the remaining strawberries.



Nutritional Information:
Calories: 384
Fat: 5 grams
Carbohydrates: 72 grams
Protein: 16 grams

Facts on the Facts

Nutrition facts are not always the end-all-to-be-all value on the food we eat. Shocking right? Who knew that values on food labels, especially entrees from restaurants, could be incorrect? There have been numerous studies about this matter. One of the more recently published ones took a look at the calorie contents of food labeled as being "light". For instance, the "lighter fare" options at restaurants such as Denny's and Applebee's, and pre-packaged foods like Lean Cuisine.

The calorie content we see on the labels is what they refer to as "metabolizable energy." This energy is the estimated amount of calories that one might expect their body to actually be able to get from the given food. The actual content of the food is the "gross energy," which is calculated from the macronutrients (fat, carbohydrates, and protein) listed by the company for a given product. Gross energy is what was actually measured in this study.

You may have noticed this before, but not all companies list their complete nutrition facts for macronutrients. In these cases the researchers visited calorieking.com to find more complete facts. The reasoning for choosing this website is that registered dietitians are employed there to perform independent calculations and include using the USDA database for information on ingredients. For this study they also adjusted the calories for the portion size they were given to the portion size it was suppose to be. Given all this, how far off were the labels the company gave for these foods compared to what the researchers found?

Restaurants, on average, had 18% more calories than stated in their foods. In a couple cases though, the food contained up to twice the calories stated! In addition to that, free side dishes that come with main entrees can add over 200% of the calories stated on the meal. The major offender of both of these are the Denny's grits and white toast (both with butter) that come with the center cut sirloin and eggs.

Frozen meals found at the grocery store tended to have only be 8% higher in calories. The interesting thing about this is that USDA has a 20% ceiling on pre-packaged food labeling (while no such limit exists for restaurant foods). This means that foods can off up to 20% from what they have on their labels. Now the question is: why do they have such a limit?



I talked to Scott at Oscar Mayer; he works in their Nutrition Labeling Department. As it turns out, not all the food they process is exactly the same. Take for example a pig (being Oscar Mayer they sell a lot of them). A pig that is slaughtered in winter is going to have a way different body composition than a pig in summer. Pigs obviously would have a higher body fat percentage in winter than in summer. Seasons not only affect animals, but plants as well. Since you can't just keep slaughter and harvesting to only certain times of the year, no two pigs are ever the same, and it'd be expensive to change labels each time a product is produced, there is a little leeway. What can be used though to keep it close are databases, made by private companies and the USDA, which catalog just about very food and ingredient. These programs can be used to compare your lab results and calculations to.

What you can take away from this is:

1) Be weary of nutrition labeling from restaurants. Not only are you leaving portion size up to them, but you are also leaving preparation technique to them too. They also may not be including the sides you're getting with the meal in the total given.

2) Even though labeling may be off on pre-packaged food, it won't be as far as in restaurants. But take this with a grain of salt, even a small positive energy balance each day can lead to weight gain. Keep an eye on what you eat, cook for yourself, and keep active!

Sugar Buzz Kill

This photo was taken from http://www.texascooking.com/features/apr2005frootloops.htm

If you happen to have Froot Loops, their round (and equally delicious) cousin Apple Jacks and their puffy friends Corn Puffs and Honey Smacks in your kitchen, their funny taste may not have anything to do with accidentally leaving them open after a night of munchies. All of these cereals were recently involved in a voluntary recall from Kellogg's.

About 20 people reported having nausea and vomiting after eating those cereals. Which also sounds like something that may happen after a night of munchies, specifically drunken munchies. People who experienced these symptoms complained that the cereals smelled and tasted stale/ metallic/ waxey. Sounds delicious, right?

Kellogg's believes it has something to do with a substance on the liners. Right now they are investigating to see what that substance might be. According to Kellogg's, people who have consumed any of these are not at risk for any serious health affects. Additionally, you can be refunded by contacting 1-(888)-801-4163.

If you happen to have any of these gracing your cupboard or top of the refrigerator, look for a "KN" following the "Better If You Used By" Date. (See how those random letters come in handy?)

For more information please visit: http://consumeralert.kelloggs.com/consumeralert.aspx?id=3870

Ninja Fried Rice

We've all been there, although no one wants to admit it. Forgetting the reaction your GI tract had to Thai food last time you had it, you ordered it again being the naughty individual you are. And once again, your GI tract is not letting you forget you got the 3 pepper rated option rather than the 5 pepper rated option because it looked safer. But who really knows what those peppers mean because right now you really can't tell the difference. Now you have leftover Pad Lao in the refrigerator and it's side kick, rice. Rather than revisit last night (and the morning after) try ditching your grease and chili paste stained box and grab the plain rice box instead. With that box, I want you to get your wok-and-roll on and try this leaner version of fried rice.


Ninja Fried Rice

What You Need:
Small Carry-Out Box of rice (about 1 1/2 cup and at least a day old)
1 egg
1 egg white
Cooking Spray
1/2 tablespoon of Smart Balance oil
1/2 tablespoon of soy sauce
1/2 teaspoon of fish sauce
1/4 cup of peas
1/4 cup of onions
1/2 cup of precooked shrimp or grilled chicken (optional)

What to do:
Break up the clumps in the rice, this is important so that the rice reheats evenly, and keep this on a plate. Spray the pan with cooking spray and heat the pan on medium-high. Beat the egg and egg white together, then pour it in the pan. Scramble the eggs, when they are done remove them from the pan and put on a separate plate. Option: if you decided to add meat and it has not been precooked, now is a good time to cook it (remove that from the pan too when done cooking). Next add the oil and rice and heat for 2-3 minutes stirring frequently. Next add the soy sauce and the fish sauce, heat for an additional minute or until the rice is warmed through. Next add the egg, onion, peas, and meat (optional). Heat until the vegetables and meat are warmed through and serve.



Doesn't this look better than what is in that other box?

Fresh Spin on Spinach

Upon finishing a carrot cake I made I noticed there was an abundance of grated carrots left over. It was time for lunch and rather than throwing them out I thought about what I could do with them. Taking what other randoms I had in the refrigerator and cupboard I created this bright salad.

Carrot and Spinach Salad

What You Need:

2 cups of fresh baby spinach
1/2 cup of grated or shredded carrots
2 tablespoons of golden raisins
4 sesame sticks

What to do:

Put down a bed of baby spinach, top with the grated carrots and golden raisins. For added crunch, break up a few sesame sticks and place on top. I recommend using an Asian vinaigrette, but oil and vinegar (or another vinaigrette) will probably do.

Nutrition Info (not including dressing):

Calories: 145 calories
Fat: 1 gram
Carbohydrates: 31 grams
Protein: 3 grams

Idea: For additional protein (and to make this salad a real meal) add a grilled chicken breast. Three ounces of grilled chicken will add approximately 138 calories, 3 grams of fat, and 27 grams of protein.

Going Costal

Tequila Lime Shrimp Tacos



Want a fresh tasting, easy meal to prepare? Can I perhaps interest you in these fantastic tacos from the sea? I came up with these from Colin's request for shrimp the other night, adapted the avocado radish salsa from Martha Stewart, and the idea of using tequila from the near empty bottle on my counter.

Tequila Lime Shrimp Tacos:

What You Need:

1 pound of frozen deveined, detailed shrimp
2 tablespoons of tequila
2 tablespoons of lime juice
2 tablespoons of fresh cilantro
1 teaspoon of ground cumin
salt and pepper to taste
8 small flour tortillas

What To Do:

Defrost the shrimp under running water. Coat a pan with cooking spray and heat over medium-high heat on the stove top. Add the shrimp, lime, tequila, cilantro, cumin, salt and pepper to the pan. Saute shrimp for 10 -15 minutes or until the shrimp become more white and shrink.

Avocado Radish Salsa:

What You Need:

1 medium avocado
6 radishes
2 teaspoons of lime juice
1/4 cup of fresh cilantro
1 tablespoon of green chiles
1 teaspoon of olive oil


What To Do:

Slice the radishes and cut the slices in half. Remove the avocado from it's peel, slice into about 1/2 inch chunks. Place the radishes and avocado in a bowl with the lime juice, oil, cilantro and chiles. Stir the radishes and avocado in the mixture and coat well.

Fill the tortillas with the shrimp and top with the avocado radish salsa. Serve with black beans mixed with the left over chiles for an little extra kick.

Personally, I liked these shrimp tacos better than the ones at Tex Tubbs's. But I may be a little biased. ;)

Forget the Rum Balls

Behold the glory that is the Dark and Stormy Cupcake.




Can you hear those angelic voices sing?

I made these tasty little devils in honor of our friends, Amber and Ryan, who were married a couple weekends ago. The Dark and Stormy just happens to be their favorite drink (next to beer). For those of you who have never had this sweet nectar touch your lips, it is typically Goslings Ginger Beer with Goslings Dark Rum poured on top like a floater, served in a high ball glass on the rocks. Here is how to make the cupcake version for yourself:

Dark and Stormy Cupcakes

What you need:
Yellow Box Cake Mix (+ the ingredients you need for that mix)
1/3 cup Goslings Ginger Beer
1 package of Sugar Free Vanilla Pudding Mix
Chocolate Frosting
3 tablespoons of Dark Rum (I used the Appleton Estate 12 Year because it was what I had on hand)



What to do:

First things first, that ginger beer you are going to be adding should be flat. So the night before you make this recipe, make yourself a real Dark and Stormy reserving 1/3 cup of it for the next day. If you don't want the real deal the night before, just crack a can open and let it sit open for a few hours.

Make the cake mix according to package instructions, but also adding in the pudding mix and the ginger beer. Then bake according to package instructions. Remove from oven and brush the tops of the cupcakes with 1 tablespoon of the dark rum.

For the frosting, scoop out about 1/2 the container into a separate bowl. Stir in the remaining two tablespoons of dark rum. Frost the cupcakes when cooled.

These are best the same day or day after making. Best consumed with a little reggae music playing. A man with dreads, a can of Old Milwaukee, and a goat for photo ops need not be present (but still amusing).

Goat Cheese with Roasted Red Pepper Tapas

Last weekend we celebrated the graduation of Colin's sister, Nora, from college. In honor of her semester in Spain, she wanted to serve tapas and sangria. That idea was my inspiration for these bold tapas.

Ingredients:
4 to 6 ounces of goat cheese
1 tablespoon of spanish paprika
1/4 cup of pickled onions
1 small jar of fire roasted red peppers
1 tablespoon of capers
1 10 oz baguette

Directions:
Let the goat cheese soften at room temperature. Add in the paprika and pickled onion, mix well. The cheese should have a uniform orange color.

Slice the baguette into 1 inch slices.

Spread the cheese mixture on the baguette. Top each slice with a small slice of roasted red pepper and a couple capers.

This is best paired with an IPA or, of course, sangria. ;)

Breaking Out the Kingsford

Now that finals are over with, I am back in business. Naughty Nutrition is having it's first event, Capital Fitness has allowed me to hold Grilling Gone Good. We're kicking off Memorial Day Weekend on May 27th from 11:30 am to 12:30 pm in the Butler Plaza Courtyard over the fumes of good ol' lighter fluid and charcoal.

What could one possibly get out of such an event? I'm giving out tips on how to make tasty, non-hockey puck like, low fat burgers, and which sausage is healthiest. We're also making better sides and giving non-meat enjoyers vegetarian options. Finally, and this may be one of the most important points, how to avoid spending the next day glued the toilet.

It's $10 a person and includes trying everything (so you get lunch), games, and recipes for everything that is made.

If you're already follower: I'm e-mailing out what we're doing so you can play the at home version.

If you're not one already: I suggest you sign up to get the insider tips.

Skinny Stroganoff

I know we are getting into the summer months and typically rich, meaty meals aren't everyone's first choice. But I went grocery shopping this weekend without doing my typical find-a-few-recipes-and-make-a-list approach. Rather, I listed what I wanted to make this week and bought what I thought would be in it. I figured Hamburger Stroganoff was easy enough and you know what? It was!

Skinny Stroganoff

Ingredients:
1 T of butter
1 small onion, diced
1 pound of 96% lean hamburger
1 T of worcestershire
1/2 tsp of salt
1/2 tsp of black pepper
1 small can of mushrooms
1 can of reduced fat cream of mushroom soup
1 cup of light sour cream
1/4 cup of chicken broth
egg noodles or rice (to serve over)

What to do:
Saute the onion in the butter in a pan over medium heat. Add the hamburger, worcestershire, salt, black pepper, and mushrooms. Let the meat brown, remember to stir every so often to keep it from burning to the pan. After the meat browns, add the soup, sour cream, and chicken broth. Reduce the heat to medium-low and let it simmer for 15- 20 minutes, stirring it occasionally. Serve over egg noodles or rice.

Makes 4 servings.

Breakdown: (minus the carbs it is served over)
Calories: 262
Fat: 12 g
Carbs: 12g
Protein: 26 g

It's Raw Baby

Raw milk that is. For those of you who do not know, raw milk is milk that is taken straight from the udder and bottled (or if you're on the farm into your cup). The fight over the sale of raw milk is getting pretty raw too. It's "Raw Milk Cures" vs. "Raw Milk Can Make You Sick." Now let's see our players' backgrounds:

"Raw Milk Cures": They claim that raw milk has cured ailments and disease. From eczema to arthritis, raw milk was the answer for them. Some of the people who have been making these claims have been illegally buying the milk and would like the rule changed to give the rest of population these "benefits." Technically speaking, raw-milkists can not make health claims unless it is scientifically proven.

Please note: None of their claims have been SCIENTIFICALLY proven, they have anecdotal evidence.

"Raw Milk Can Make You Sick": Milk has been pasteurized for decades now. This is because the process kills off harmful microorganisms that can cause food borne illnesses. Take for instance Campylobacter. These little guys can take up residence on cow's udders, so when the cow is milk it is transferred into the milk. Pasteurizing milk kills off these microorganisms so milk is safe to drink. This side of the fight actually has scientific proof.

Last September there was a Campy outbreak in Wisconsin due to, you guessed it, raw milk. There were over 30 confirmed cases and most were children under the age of 18. If it is illegal to sell raw milk, how could have something like this happen? Go figure that even if something is illegal you can still get it. The farmers that sold this infected milk had a cow share program. A cow-share program is where a farmer can have people who want raw milk "purchase" the cow, but the cow lives on the farm with the farmer. In return these owners get the benefit of having the cow's unpasteurized milk.

Under current law it is illegal to sell raw milk, it is however legal to drink it if you live on the farm that has the cow that produced the milk. The idea behind the current law is that people living on the farm are often exposed to these microorganisms and therefore have built up a tolerance for them.This was the loophole that members of the cow-share program were trying to use. So when some of the people who didn't live on the farm consumed the tainted milk, they got the reverse of the health benefits they were seeking. In fact, they got abdominal cramps, fever, vomiting, and the big "d". One person was actually hospitalized with the infection.

Last week a bill that would allow the sale of raw milk passed the Assembly and it is likely that Gov. Doyle is going to sign it into law.

How do I feel about it? I'm not too thrilled, but I think the public should know what they are getting themselves into. The bill does state that the farmers must post warning signs saying that the raw milk may contain disease causing organisms. They also have to put on the sign that certain populations (young kids, elderly, and women who are pregnant or lactating) should not consume it.

Consider yourselves fully warned.

Ever Wonder

Why you remove the "eyes" from potatoes?





It's not just because they look gross, but they also contain highly concentrated toxins. One of these such toxins is solanine. Solanine affects the nervous system and can cause weakness and confusion. Another tell-tale sign that your potato is more potent is if it starts turning green.

The starchy part of the potatoes also contains the toxin, but in smaller amounts. The reason is they tend not to cause any harm to people nowadays is most of us store our potatoes in dark, cool areas. Storing potatoes in these types of areas postpones potatoes from growing "eyes" or turning green. As you can probably guess, if you cut off these areas they are still be safe to eat.

Retrieving potatoes from the basement also tends to be the main reason mom or grandma sent you there as a kid. Think about it, going in that scary basement as a kid was a learning opportunity to make sure you didn't poison yourself later in life. Cheers to that!

My co-worker pointed out this morning that they don't taste as good. Quick fix: do what I did. Cut them up (about half inch pieces), add about 1 to 2 tablespoons of olive oil, and one envelope of dry onion soup mix. Throw this in a baking dish (you may want to coat in cooking spray) and cover it in foil. Bake at 350 degrees for about an hour. Stir them up half way through the cooking time. These go great with grilled and broiled red meats. In the case you are grilling: put them in a foil pouch, throw it on the grill, and rotate it every so often.

For Shame!

I am a big proponent of taking not-so-healthy recipes and revamping them into delicious and nutritious meals. But KFC isn't even trying. Do they truly believe that changing out the fried chicken patties for grilled ones is going to fool people into thinking it's healthier?

I would say "Oh, please." But this is America, and you know what? It will.

On the KFC site they give the nutritional info right out in the open.

Fried: 540 calories, 32 grams of fat, and 1380 mg of sodium
Grilled: 460 calories, 23 grams of fat, and 1430 mg of sodium

So either you can either have atherosclerosis or hypertension, pick wisely my friends.

I have nothing against any of components individually. I like chicken, I love cheese (I am a Sconnie), and I adore bacon. But to put all three of them together in one "meal", slather it in some special sauce, and not include a scrap of vegetable is disgraceful.

At least during the low-carb craze they wrapped sandwiches in lettuce.

For those of you think that the Oven Roasted Twister sandwich there is any better, think again. It may have less fat (comes in at 18 grams with sauce and 8 grams without) but both still come in at over 1000 mg of sodium.

My advice: Stay away from KFC. But if you must stop, go with a grilled meal. Then make the hardest decision one may ever make at KFC: biscuit or mashed potatoes with gravy (but not both!). For your other sides choose between corn (in any form), beans (green or three bean salad), or (if you're feeling a little naughty) cole slaw.

Good for the Environment and You!

For years now we have heard about the benefits of oatmeal, soluble fiber, and the role (it may have) in preventing heart disease. Many of us recognize big cardboard tubes filled with the stuff loitering our supermarket shelves. I have a guy with a hat right now taking up room in my cupboard and one of those is enough. I don't know about you, but for some reason the instant stuff in the economy size tube always overflows in my microwave. For the sake of not having to clean out my microwave every morning, I tend to stick to cold cereal. But enough about my lack of my ability to microwave properly skills. When I grocery shop I usually breeze right past the oatmeal section. But then I saw this...





Meet BetterOats. They have made every part of buying, storing, and making oatmeal even easier. Let's explore this more:

Buying: At the store I shop at it was $1.09 for 5 pouches. The guy in the hat, $3.29 for 10.

Winner: BetterOats

Storing: They boast a "Space Saving Pantry Pack." And truth be told, it is really space saving (and way more eye-catching packaging). You have the option of tearing off the top half of the box to easily pluck out a pouch when need be. We all know what the stuff comes in. In fact, my BetterOats are now blocking my oatmeal tube.

Winner: BetterOats

Making: Get this (it's going to blow your mind).
Step one: empty pouch contents in bowl (or coffee mug if you're running low on dishes).
Step two: fill pouch to water fill line (e.g. use it as a measuring cup!!!) and pour that in with the oatmeal. How the hell no one thought of this sooner is beyond me. It's plain genius. Forget the guy in the hat.

Winner: BetterOats

Not only does it have all that going for it, but it tastes good too. (Plus, the microwave is spotless!) It comes in all sorts of varieties from mmm...muffins to the oh-so-popular 100 calorie packs. For more information check out: betteroats.com

BONUS: Click on taste test for a free coupon to try them and see for yourself!

Ode to Elvis Breakfast

Random Fact: Elvis's favorite food was fried peanut butter and banana sandwiches. I personally prefer mine not fried because I prefer not to be dead. A few years back I was elated when a chain restaurant started toting peanut butter and banana stuffed french toast. I was so happy when the waitress put down the plate I just stared at it in awe before I could actually consume it. I tasted the first gooey bite... and then inhaled the remaining three pieces of pb & b heaven. Now sadly, this was years ago and I haven't seen it since.

That is until yesterday morning, when I decided to recreate it in a more angelic form.

What it takes:
1 egg white
Splash of milk
A few shakes of ground cinnamon
2 slices of whole wheat bread
1 1/2 tablespoons of peanut butter
1 small banana, sliced

Heat a pan on medium heat, make sure it is coated with cooking spray. Whip together the first three ingredients on a plate with a fork, put that to the side. Then spread the peanut butter on one side of each slice of bread. Take one slice of bread and dip the opposite side in the egg mixture. Lay the dipped side down in the skillet, now take a few slices of the banana and put them on top of the peanut butter side. Next, dip the opposite side of the other slice of bread in the egg mixture and place it peanut butter side down on the bananas. Let the bread cook until it turns a light brown.

WARNING: May be tricky to flip!!!

Tip: Use a big spatula and the get the french toast on it, lift it out of the pan. Next turn the pan upside down over the uncooked side of the french toast and carefully put it it to the pan while flipping it over.

No need for syrup! Just top the french toast with the rest of the banana slices and enjoy!

Nutritional Breakdown:

Calories: 470
Fat: 16 grams
Saturated Fat: 3 grams
Carbohydrates: 67 grams
Fiber: 15.5 grams
Protein: 21 grams

Tastiness Level: Resist the urge to make a restaurant size order!

Dear Interweb World,

I am the new Naughty Nutritionist. A petite, girl-next-door version of naughty nutrition. The type that has the science background and enough street smarts in the real world to know the obstacles to "healthy eating."

Because let's face it, sometimes we eat just because it is that damn good. I was born and raised in Wisconsin. I appreciate good beer, good sausage, and awesome company. Therefore you can expect plenty of tailgating and beer festivals in the near future of this blog.

On the flip side, I am also a personal trainer and student of dietetics. I am set to graduate in December and, fingers crossed, will be doing an internship soon after to become a Registered Dietitian.

Let's raise our glasses (wine, beer, or water (for the not-so-naughty)) and toast to a new era of naughtiness.

Cheers!