Ocnutrition’s Blog


The Truth about High Fructose Corn Syrup
March 31, 2010, 8:26 pm
Filed under: Label Reading

Over the past few decades, high fructose corn syrup (HFCS) has become a popular ingredient in a variety of foods and beverages. Since 1970, there has been a 1000% increase in the consumption of HFCS. Many believe that this increase has contributed to the rising obesity rates. This has lead to a multitude of negative feelings and controversy surrounding HFCS and the association of HFCS with obesity, diabetes, and other health problems.

Recently, many commercials have been put out by the Corn Refiners Association in HFCS’s defense. These commercials claim that HFCS doesn’t have any artificial ingredients and is safe in moderation. So what does this really mean? HFCS doesn’t technically contain any artificial ingredients, but it is processed with glutaraldehyde, a widely controversial substance still under investigation for potentially harmful effects in the body. HFCS, like other added sugars, appears to be okay in moderation, but since it is found in numerous products the amount can quickly add up. As a result, it is important to read the ingredients of the food you are eating and look for HFCS.

Completely excluding HFCS is likely more of a hassle than a benefit. Instead, limit the foods that contain HFCS and avoid the foods that list HFCS as one of the first few ingredients. Keep in mind that one of the best way to decrease your HFCS and added sugar intake is to consume a diet high in plant foods such as whole grains, fruits, and vegetables and to keep sweets and desserts to a minimum.

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com



Banana Bran Muffins*
March 30, 2010, 10:39 pm
Filed under: Recipes

A warm breakfast delight that will help to start your day off on the right foot!

Ingredients:

3/4 cup all-purpose flour
1/2 cup oat bran
1/4 cup whole wheat flour
1-1/2 teaspoons ground cinnamon
1 teaspoon baking powder
1 teaspoon baking soda
1/4 teaspoon ground nutmeg
1/8 teaspoon allspice
1 egg
1/2 cup orange juice
1/4 cup sugar
1/4 cup packed brown sugar
1/4 cup vegetable oil
1/2 cup mashed ripe bananas
1/4 cup and 2 tablespoons chopped walnuts

 Preparation: 25 minutes 

  1. In a large bowl, combine the first eight ingredients.
  2. In another bowl, beat the eggs, juice, sugars, and oil.
  3. Stir into dry ingredients just until moistened.
  4. Fold in bananas and nuts.
  5. Fill greased or paper-lined muffin cups two-thirds full.
  6. Bake at 400 degrees F for 15-18 minutes or until a toothpick comes out clean.
  7. Cool for 5 minutes before removing from pans to wire racks. Serve warm.

Makes 12 servings: one muffin per serving

*This recipe was adapted from http://www.allrecipes.com 2010



Does Organic Mean Healthier?
March 23, 2010, 2:57 pm
Filed under: General Nutrition

If you’re trying to eat healthier, then you’re likely choosing plenty of fruits, vegetables, whole grains, and lean protein. As you walk down the aisles at the supermarket checking out the fresh produce, grain products, low fat dairy and lean meats, you have a decision to make, should you buy organic? With today’s buzz about eating organic foods it’s no wonder people are confused about what it really means. Does organic really mean healthier?    

The word “organic” refers to the way farmers grow and process agricultural products, such as fruits, vegetables, grains, dairy products and meat. All organic foods are grown and processed according to strict national standards set by the United States Department of Agriculture (USDA). Organic farming practices are designed to encourage soil and water conservation and reduce pollution. For example, rather than using chemical weed-killers, organic farmers conduct sophisticated crop rotations and spread mulch or manure to keep weeds at bay. Conventional farmers use techniques that organic farmers can not, such as spraying synthetic pesticides to reduce pests, using chemical herbicides to manage weeds, and giving animals antibiotics, growth hormones and medications to prevent disease and spur growth. Organic farmers use less energy, less water resources, and no genetically modified (GM) foods or synthetic pesticides.

Although the USDA certifies organic foods, it does not claim any conclusive evidence that shows organic food is more nutritious or safe than is conventionally grown food. It is important to decide which is best for you, considering nutrition, quality, taste, cost, and the environment!

This information was brought to you by Bonnie Doerr and OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach.  If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com



Nutrition Workshops in Fullerton
March 16, 2010, 8:10 pm
Filed under: General Nutrition, Weight Management

Are you interested in using nutrition to improve your wellness? Are you ready to practice healthy eating and learn techniques for disease prevention? Join us for 5 weeks of Nutrition Workshops starting April 5th. These workshops are sponsored by the Center for Successful Aging at Cal State Fullerton and as a result they are being offered at a substantial discount. Click here for more information about the workshops and how to sign-up.

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com



National Nutrition Month®
March 1, 2010, 5:13 pm
Filed under: General Nutrition

Did you know that March is National Nutrition Month®? If you’re a little behind with your New Year’s resolutions, it’s not too late! This is the month to make those healthy lifestyle changes.  Schedule an appointment with one of our Registered Dietitians and start making those goals a reality. 

In honor of National Nutrition Month®, we want to remind you to improve your nutrition by making small changes. Check out the Press Release from the American Dietetic Association for simple tips to Improve Your Nutrition from the Ground Up.

This information was brought to you by OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Irvine, Orange, Anaheim Hills, Chino, Glendora and Long Beach. If you have any questions or would like to schedule an appointment, please contact:

Kristy L. Richardson, MS, MPH, RD, CSSD, CHES
Registered Dietitian & Exercise Physiologist
(949) 933-6788
kristy@ocnutrition.com
www.ocnutrition.com