Ocnutrition’s Blog


A Sirloin with Sugar Snap Pea & Pasta Salad with Gremolata Dressing*
February 26, 2011, 7:56 pm
Filed under: Recipes

A gremolata is made with fresh parsley, garlic and lemon peel.  You’ll love this fresh-tasting dressing!

Ingredients:

Water
2 cups fresh sugar snap peas
2 cups cooked gemelli or corkscrew pasta
1 cup grape or teardrop tomatoes, cut in halves

Gremolata Dressing:
¼ cup fresh lemon juice
2 tablespoons olive oil
2 tablespoons chopped fresh parsley
2 cloves garlic, minced
2 teaspoons fresh grated lemon peel
¼ teaspoon salt
1/8 teaspoon pepper
3 cloves garlic, minced
1 teaspoon pepper
1 boneless beef top sirloin steak, cut ¾ inch thick (about 1 pound)
Salt, as desired
Freshly grated lemon peel
Chopped fresh parsley (optional)

Preparation 30 minutes

  1. Bring water to boil in large saucepan.  Add peas; cook 2 to 3 minutes until crisp-tender.  Drain; rinse under cold water.  Combine peas, pasta and tomatoes in large bowl.  Set aside.
  2. Whisk Gremolata Dressing ingredients in small bowl until well blended.  Toss 2 tablespoons dressing with pasta mixture.  Set aside.
  3. Combine garlic and pepper; press evenly onto beef steak.  Place steak on rack in broiler pan so surface of beef is 2 to 3 inches from heat.  Broil 9-12 minutes for medium-rare to medium doneness, turning once.
  4. Carve steak into thin slices; season with salt, as desired.  Add steak slices and remaining dressing to pasta mixture; toss to coat evenly.  Garnish with lemon peel and parsley, if desired.

Makes 4 servings

*This recipe is from the American Dietetic Association’s National Nutrition Month® Recipes 2011.



Registered Dietitian Day
February 26, 2011, 7:47 pm
Filed under: Dietitians

Did you know that March 9th is Registered Dietitian Day? As the nation’s food and nutrition experts, Registered Dietitians (RDs) are committed to improving the health of their patients and community. Registered Dietitian Day increases awareness of RDs as the indispensable providers of food and nutrition services and recognizes them for their commitment to helping people enjoy healthy lives. OC Nutrition would like to join the American Dietetic Association in honoring RDs across the country.

Click here to learn more about Registered Dietitian Day.



EAT RIGHT With Color. EAT RIGHT For A Healthier You
February 26, 2011, 7:38 pm
Filed under: General Nutrition, Heart Health

Did you know that March is National Nutrition Month? The theme for this year is “Eat Right with Color” because an easy way to focus on eating right is to focus on eating with color. Including a colorful variety of fruits and vegetables on your plate creates a rainbow of colors and serves as the foundation for a healthful eating plan. Adding a splash of colorful seasonal foods to your plate makes for more than just a festive meal. A rainbow of foods creates a palette of nutrients.

• Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risk. Examples of fruits include green apples, grapes, honeydew, and kiwi. Vegetable choices include artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach.

• Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers. Fruit choices include apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple. Vegetable selections include carrots, yellow pepper, yellow corn and sweet potatoes.

• Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks. Fruits to include: blackberries, blueberries, plums, raisins. Vegetables to include: eggplant, purple cabbage, purple-fleshed potato.

• Red may help maintain a healthy heart, vision, and immunity, and may reduce cancer risk. Fruits to choose: cherries, cranberries, pomegranate, red/pink grapefruit, red grapes and watermelon. Vegetables to include: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes.

• White, tan and brown foods contain nutrients that may promote heart health and reduce cancer risk. Include fruits such as bananas, brown pears, dates and white peaches. Include vegetables such as cauliflower, mushrooms, onions, parsnips, white potatoes and white corn.

When shopping for “color” choose a variety of seasonal fruits and vegetables and if need be opt for frozen or dried fruits and vegetables which are available throughout the year. Instead of grilled chicken, mashed potatoes and cauliflower, paint a more colorful plate such as grilled chicken topped with salsa, mashed sweet potatoes, asparagus and spinach salad with orange slices. A colorful meal is not only visually appealing; it contains a variety of nutrients and what’s more it’s chockfull of flavor. Let color be your guide to more nutritious, flavorful and satisfying meals.

This information was brought to you by Robyn Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice. OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills 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
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788



Test Your Nutrition Knowledge
February 26, 2011, 7:18 pm
Filed under: General Nutrition

1.     Can you drink too much     water? 

a. Yes       
b.  No

2.     You should drink a “sports drink” once you exercise for:

a.  >30 minutes     
b.  >1 hour      
c.  >2 hours

3.     Which beverage would be the best option for recovery after a long exercise session? 

 a. Water 
b. Gatorade  
c. Fruit smoothie made with milk, yogurt  or whey protein

4.     Can you gain weight from eating too many fruits and vegetables?   

a. Yes                 
b.  No

5.     How do you ensure you are eating the right fruits and vegetables?

a. Eat the ones you like 
b. Eat those in season 
c. Eat a variety 
d. All of the answers

 6.     How can you easily determine how much veggies, grains and protein you should eat at lunch or dinner?

a. Whatever they serve you at a restaurant 
b. Measure and count portions 
c. The Plate Method

 7.     Which is the most important meal of the day?

a. Dinner            
b.  Lunch         
c.  Breakfast

8.     Will foods high in protein make your muscles bigger or stronger?

a. Yes                 
b.  No

How Nutrition Savvy Are You?: 

8-10 correct = Nutrition Know It All

6-8 correct = Nutrition Know A Lot

4-6 correct = Nutrition Know Some

2-4 correct = Nutrition Needs to Know

0-2 correct = Nutrition Novice


Answers

1.    Can you drink too much water? 

a. Yes 

Water is an essential nutrient, yet you can drink too much water which is known as “hyponatremia”.  The recommended amount of water to drink daily is 9 cups for women and 13 cups for men (1 cup = 8 ounces).  However, you may need more water depending on how much you sweat and the weather conditions.    The best way to monitor your hydration level is to keep an eye on your urine. If it’s dark yellow, you need to drink more water. If it is totally clear then you may be a bit overhydrated. You want it to be a light yellow color.

2.    You should drink a “sports drink” once you exercise for:

b. >1 hour

For short duration exercise (less than 1 hour) of low to moderate intensity, water is a good choice.  If you exercise for longer than 1 hour at a moderate to high intensity level, then you should alternate between water and a sports drink (6-8% carbohydrate solution).  This will help to replace fluid, electrolytes and carbohydrates.

3.    Which beverage would be the best option for recovery after a long exercise session? 

c.  Fruit smoothie made with milk, yogurt, or whey protein

It is important to replace muscle fuel (carbohydrates) used during exercise and repair damaged muscle tissue (protein) after a long exercise session.  A smoothie made with fruit and milk, yogurt, or whey protein is packed with carbs and protein and is an excellent recovery drink.

4.   Can you gain weight from eating too many fruits and vegetables? 

b.   No

Though there is the potential to gain weight with too much fruit juice and dried fruits, it is practically impossible to gain weight from eating too many whole fruits and vegetables.  Fruits and veggies are relatively low in calories and high in volume so they keep you satisfied and full. They are packed with nutrients so be sure to eat plenty of them (5-8 servings daily).

5.   How do you ensure you are eating the right fruits and vegetables?

d.   All of the answers

You’re eating the right fruits and vegetables if you eat the ones you like, eat those in season, and eat a variety of fruits and veggies.  As you know fruits and veggies are nutrient packed and contain most of the vitamins and some of the minerals our body needs. How do you make sure you are getting all the right nutrients?  Eat a large variety of fruits and veggies by “eating a rainbow of colors”. Choosing fruits and veggies with all the magnificent colors will ensure you are getting an array of vitamins and minerals.

6.   How can you easily determine how much veggies, grains and protein you should eat at lunch or dinner?

c.   The Plate Method

Take a 9” dinner plate and mentally divide the plate in half. Fill one half of the plate with veggies with a variety of colors and leafy greens too. The other half of the plate, divide in half again and fill one quarter with whole grains such as, brown rice, wheat pasta, small potato, or legumes and the other quarter is for your lean protein source (chicken, fish, beef).  In those proportions you are getting the correct amount of the foods needed.

7.   Which is the most important meal of the day?

c.   Breakfast

Breakfast is the most critical meal of the day.  For one it refuels your body and boosts your metabolism after an 8 to 12 hour fast. It also turns on and off important hormones that control your hunger and your metabolic rate.

8.   Will foods high in protein make your muscles bigger or stronger?

b.   No

Although your muscles are made of protein, eating more protein will not make them bigger or stronger. The only way to make muscles bigger is to exercise them and to strengthen them with resistance exercises. Of course after you work the muscles it is important to consume protein along with carbohydrates to enhance recovery and support muscle repair.

This information was brought to you by Robyn Moss, MS, RD and OC Nutrition, Your Trusted Source for Health & Nutrition Advice.  OC Nutrition offers nutrition counseling services over the phone or in person in Newport Beach, Irvine, Orange, Anaheim Hills, Chino Hills, 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
kristy@ocnutrition.com
www.ocnutrition.com
(949) 933-6788