Simple Shrimp Salad

Try this great and easy recipe that will make everyone want more! This is a perfect thing to make for dinner on top of a salad or for lunch in a sandwich or have it all by itself. Growing up on the Gulf Coast, shrimp was a staple in our household and it can be used in so many different recipes. Shrimp is very easy to cook but also very easy to overcook which will make it very hard to peel. It should only take about 2 1/2 to 3 minutes to cook in boiling water - Cooked shrimp will be in a shape of a "C" and Overcooked shrimp will be a shape of an "O".

Simple Shrimp Salad

*Serves 4*

Ingredients:

2 tsp Salt
1 lemon, cut into quarters

1-1 1/2 pounds large shrimp in the shell (16-20 count) 

1/2 Cup Vegenaise® (instead of Mayonnaise) 
1 tsp Dijon mustard
1 Tbsp white wine vinegar - I used The Delicious Dietitian White Muscadine Wine Vinegar
1 handful of fresh basil, chiffonade

1/2 Cup red bell pepper, minced
1/4 Cup red onion, minced
Salt Pepper to taste

Perfectly Cooked Shrimp makes a "C" for Cooked!

Directions:

1. Bring 2 quarts of water, 1 teaspoons of salt, and the lemon to a boil in a saucepan. 

2. Add the shrimp and reduce the heat to medium. Cook, uncovered, for only 3 minutes or until the shrimp are in the shape of a "C". Drain shrimp and move to bowl of cool water. Peel shrimp once cool enough to touch. 

3. In another bowl, whisk together mayonnaise, mustard, wine vinegar, salt, pepper, and basil. Combine with peeled shrimp. 
4. Add red bell pepper and red onion. Season as needed. 

Serve immediately or let it chill in the refrigerator for a few hours. Yum! 

Simple Shrimp Salad over Arugula

August Garden Guide

How does your garden grow?? 

It's August and time to harvest those delicious fruits and vegetables you've been laboring over all summer. Learn more from expert gardener on the Fruits and Veggies Matters More website! This month features harvesting tips for tomatoes, cucumbers, squash, melons, corn, broccoli, and cauliflower. It also includes guides on watering, weeding, fertilizing, and soil moisture so you can keep your garden looking beautiful and tasting delicious! 


For more gardening tips go to the Fruits and Veggies Matters More website at:
http://conta.cc/MZDYIh


Happy Gardening!  

Tending to my garden :)

A Taste of Borough Market in London

My husband and I recently went to Europe in June on an amazing trip. The last week of our trip we stopped in London to visit my sister-in-law and her family, we had  a great time visiting and spending time in London. While we were there we went to Borough Market in Southwark, London. I've been dying to go ever since I saw it on the Food Network and needless to say it exceeded my expectations! For those of you who aren't familiar with Borough Market, it is considered one of the largest farmer's markets in the world and in my opinion one of the most unique. It opened in 1851 and is the best wholesale fruit and vegetable market that I'd ever laid my eyes on! The market has a vast array of produce, rare meats, fine cheeses and wines, gourmet food and beautifully crafted sweet treats! A place where you could spend all day wondering and tasting everything it has to offer. We went on a Saturday and shopped for a BBQ we were having later that evening and treated ourselves to a few different lunch options. Everything was so fresh and simply delicious! It's a must do if you go to London! 
Here are some of the pictures that I took while I was trying to soak it all up!

My brother-in-law and his daughter enjoying the market!

                                      Fruits and Vegetables...

 

Beer vs. Diet Coke

Check out my blog post on Style BluePrint! Which one would you choose, Beer or Diet Coke? Just go to the link below to find out more or go to www.styleblueprint.com then look under the Nashville section to find it.

 Style Blueprint - Beer vs. Diet Coke

Tomato Avocado Truffle Sandwich

I am back from my blogging sabbatical and I have a lot to share about summer cooking! Summer is my favorite time of year for eating fresh fruits and vegetables. Nothing taste better to me than local seasonal produce! There is so much to choose from like peaches, berries, corn, okra, tomatoes, bell peppers, squash, and zucchini just to name a few. Fresh local seasonal produce taste the best and has great nutritional value especially versus something more processed. It's also the time when it's the most affordable. And it's the perfect time to try different things and buy as many colors as possible to get all the nutrients you need from your fruit and vegetables. 

   
Tomatoes are the essence of summer! It's hard to beat the flavor of a juicy, ripe tomato! They are also full of lycopene, a powerful cancer-fighting antioxidant. 

Picture taken at Borough Market in London in June

Season: Tomatoes peek in June to September.The perfect pick: Look for tomatoes with intact skins and no bruises, firm but give a little when applying pressure, bright and deep colors (but only if you know what the variety should look like when ripe), and make sure to smell for a sweet and earthy fragrance. Heirloom tomatoes can be tricky because they can be odd shaped with cracks but just make sure that they aren't leaking.
Storage: Leave tomatoes at room temperature until you're ready to use them. Putting them in the refrigerator can make them loose their flavor and cause them to be mealy (temps under 50 degrees can do this too). 
Nutrition Facts: 1 large tomato (3" diameter) - 33 calories, 7 grams carbs, 2 grams protein. Good source of Vitamin A and C.



Tomato Avocado Truffle Sandwich

Almost everyday for lunch I have been making myself a tomato sandwich but I put a little twist on it :) Try it once and it will make you want to have it everyday too!






Ingredients:
2 slices of whole wheat bread (I like to use Sprouted Grain Ezekiel bread by Food for Life - yum!)
1/2 of fresh ripe tomato, thinly sliced
6-8 leaves of fresh basil (add more or less depending on your preference)
1 ounce 2% low fat cheese (I use Mozzarella)
1/4 of avocado, thinly sliced
truffle oil, few sprinkles
salt and pepper
Directions:
Toast cheese on the bread. In the meantime you can cut the tomato and avocado. Then, place the sliced avocado on the toasted bread followed by the basil and tomato. Lightly sprinkle with salt and pepper and truffle oil to make it taste rich and delicious! (Hint: don't use too much truffle oil because it can easily overpower it).
Enjoy the fresh flavor of summer!

Roasted Spaghetti Squash and Shrimp

Lately, I've had a lot of friends ask me how to cook spaghetti squash and I thought this would be a great dish to enjoy during early Spring - something light and refreshing! This meal was not only delicious it was super easy and required very little effort. But, first you should know how to pick out the perfect spaghetti squash.

Spaghetti Squash 101  
Season: Spaghetti Squash is a winter squash and is harvested in early fall. In cool storage it can keep for months and is available throughout the winter and early spring. 
The perfect pick: Look for a creamy-yellow color with an oblong shape. Choose the one that is firm with no bruises or soft spots and feels heavy for its size. 
Storage: Spaghetti squash can be kept in a dry, cool place for up to a month. Just remember the longer it waits to be used, the more nutrients it loses.

Ingredients
For the Spaghetti Squash:
2 small spaghetti squash (about 2 pounds each) or 1 medium squash (about 3 pounds)
1/4 tsp salt
1/4 tsp pepper
3/4 cup water
1 tbsp lemon juice

For the shrimp:

• 1/2 pound (12 to 15-count) shrimp, peeled and deveined with tails on
• 1 tablespoon good olive oil1 Tbsp The Delicious Dietitian Seafood Spice Blend
• 1 clove garlic, minced
• Pepper to taste

Directions:
1) Preheat oven to 400 degrees F.
2) Cut the top off the spaghetti squash and then half lengthwise.
3) Place squash cut side down in baking dish (9x13).
4) Pour water in baking dish.
5) Roast for about 1 hour or until tender when pierced with a knife.
6) Set aside to cool.
7) Place shrimp on a sheet pan and toss with the olive oil, garlic, The Delicious Dietitian Seafood Spice Blend. Then spread them in 1 layer. 

8) Roast for 8 to 10 minutes, just until pink and firm and cooked through. Set aside to cool.

9) While the shrimp is roasting, scoop out the seeds from the squash and discard. Then scrape out the flesh with a fork into a large bowl. 

10) Once shrimp is cooked, remove tails and add to spaghetti squash. Make sure to add all the juices to the squash as well. 

11) Add lemon juice and mix all ingredients together. (Optional: garnish with parsley, especially if you're serving to guest)

Enjoy this yummy light and refreshing meal perfect for early Spring! 

“Weight Watchers:” How NOT to Manage Your Child’s Weight by Just the Right Byte

“Weight Watchers:” How NOT to Manage Your Child’s Weight by Just the Right Byte

This is an article by Jill Castle, a great pediatric dietitian here in Nashville. She's been very successful and knows what she's talking about. I found this to be very true and refreshing to hear. Childhood obesity is definitely a problem but putting a child on a diet is not the solution. Read more about it in the article above.

Onions 101

Onions, also known as the allium cepa, are a part of the allium family. There are more than 300 species of alliums including garlic, leeks, chives, green onions, and shallots. Alliums make up one of the most important culinary plant families adding delicious dimensions to many dishes! Since it is used quite often, I wanted to share a little more about the onion and demonstrate how I was taught to dice an onion properly in my food science class in college.

Onions 101  
Nutrition facts: Studies suggest that onions may help in lowering high blood pressure, reduce risk of heart attacks, and may even help protect us against cancer which is likely due to the presence of phytochemicals and flavonoid quercetin. 
1 cup chopped raw onion = 64 calories, 3 grams fiber, 2 grams protein, 20% Vitamin C, 4 % Calcium, and 2% Iron. 

Types: Fresh and Storage

Season: 
Fresh onions arrive spring and early summer - spring onions, sweet onions, scallions and leeks. 
Storage onions are picked at the peak of summer harvest season - pearl, cipollini, torpedo, red onions, and shallots. 
The perfect pick:
Look for the ones with dry, clean, paper-thin skin, and make sure that the onions are firm and heavy for their size. Choose firm bulbs with no soft spots, bruises, or other signs of damage. When picking garlic look for the bulb that is tightly closed and hard. Check for moldy spots, especially with fresh onions.
1 pound of onions = 3 cups sliced or about 4 servings of cooked onions
Storage: 
Spring onions - use soon after you buy them as they will only keep in the refrigerator for about 3 days. 
Sweet onions - if you plan to use within a week or so then you can leave them out on the counter. Longer storage put in a cool, dark place like an open brown paper bag or loose in the crisper drawer of your fridge on top of a piece of newspaper to keep them dry (avoid plastic bags to prevent molding from their juices). 
Storage onions - keep for months in a cool, dry, dark place. 
Cut Onions - use within a day or two. 

Another great thing to know is if your recipe doesn't call for all the onions you just cut, put the leftover raw chopped onion in a heavy duty plastic zip-top bag and freeze it for the next time you need to use an onion.
How to manage the tears and smells:
Tears - some things that I have found that works for me is to peel and chill in the refrigerator before slicing then use a sharp knife and good technique to get the job over and done with as fast as possible.
Smells - rub hands with a little of lemon juice or try rubbing fingertips on stainless steel (either run on a bowl of a stainless steel spoon under warm running water or rub the stainless steel kitchen faucet).

Preparing an onion:
Peeling small onions like shallots, pearl or cipollinis - place in a large bowl, cover with boiling water for 3 minutes, then drain. The skins should come of easily.

My demonstration of how to dice an onion properly:
(Sorry if the pics are little blurry - I had my husband take them and let's just say he's not that into picture taking ;)

1) Trim one end off but leave much of the root intact (I prefer to cut the stem end to delay cutting the root end which has the stronger odor). This way you will have one end to keep your fingers on while cutting.

2) Cut in half from end to end.

3) Peel each half. 

 4) Lay one half on it's cut side. Make one or two horizontal cuts (how many cuts depends on the size of the onion), keeping the knife parallel to the cutting board - be careful not to cut through the root end. 

5) Make parallel vertical cuts from the root end to the cut end, again make sure not to cut through the root end. Space the cuts as wide as you want your dice to be.

6) Make a series of cuts perpendicular to the previous cuts, space them out as wide as you want the dice to be. Hint: Keep the fingers on the onion curled so you want cut your fingertips off!

High Intake of Red and Processed Meats linked to Cancer Mortality

A new study came out earlier this month from the Archives of Internal Medicine that observed 37, 698 men from the Health Professionals Follow-up Study (1986-2008) and 83,644 women from the Nurses' Health Study (1980-2008) found that a higher intake of red and processed meats (1 serving of processed meats or 3oz of red meat per day) were associated with significantly higher risk of heart disease and cancer mortality.
Read more about this study, go to:
Archives of Internal Medicine - Red Meat Consumption and Mortality

The American Institute of Cancer Research and the American Cancer Society have recommended for some time now to limit intake of red and processed meats to reduce cancer risk because of studies like this and many others.

This does not mean that you have to completely stop eating red and processed meats al together. Reduce your risk of cancer by limiting your intake to no more than 18 ounces of cooked meat (about 24 ounces of uncooked meat) per week.

What foods are considered red and processed meats?
Red meat refers to pork, beef, lamb.
Processed meats refer to meats preserved by adding preservatives, smoking, salting or curing such as bacon, ham, deli meats, salami, hot dogs, sausages, pastrami, etc.

How can you cut back your red and processed meat intake to ensure adequate protein intake and lower your risk of cancer?
Substitute with fish, poultry, legumes (beans), soy, low fat dairy products, and whole grains.
Try to aim for meals made up of 2/3 (or more) vegetables, fruit, whole grains, or beans and only 1/3 (or less) of animal protein.

This was sent to me by my brother, Jack. This is a great example of a healthy plate!

Share some examples of your healthy plate in the comment section of this post!

Arugula and Basil Pesto

Pesto is one of my favorite things because it is not only delicious, it is also very versatile. It can be used for so many different dishes and can be made with an array of different ingredients. Pesto is obviously great on pasta but can also be used with meats and fish, on sandwiches, on top of cream cheese with sun dried tomatoes, on pizza, and so much more! The most traditional and basic pesto originated in Genoa, in the Liguria region of northern Italy, and consisted of crushed genovese basil, fresh garlic, and European raw or roasted pine nuts then mixed with Liguria extra virgin olive oil and two hard cheeses (Parmigiana Reggiano and Pecorino). The word pesto translated in Italian is pestare meaning to crush, pound as pesto was traditionally made with a mortar and pestle.



A few things to know about pesto:
1. Add oil slowly to allow the sauce to fully emulsify so all the ingredients are uniformed and bind together.
2. Pesto on pasta is usually too thick right out of the food processor so you will need to add some of the pasta cooking liquid to get the pesto to coat the pasta (add small amounts of pasta liquid at a time to avoid it from getting too soupy).
3. Fresh pesto can last up to 3-4 days in the refrigerator in an airtight container.
4. Store your extra nuts in the freezer as they can go rancid very quickly and nuts (especially pine nuts) are very expensive
5. Toast nuts for pesto to bring out the flavor, bake on a cookie sheet at 400 degrees F for about 5-10 minutes. Make sure to stir frequently and keep a close eye on it so they won't burn.
6. Basil (or whatever green you decide to use) must be crisp and fresh, not soggy or wilted.
7. Don't cook with pesto as it will turn brown and the cheese will stick to the pan - learned this from experience ;)

I made an Arugula and Basil Pesto this week and it turned out perfectly! If you don't have basil or Arugula you can use just one of those or substitute with fresh spinach. It's so easy to use the already washed greens. You can also substitute the pine nuts for walnuts. Switch it up and figure out what works best for you!

Arugula and Basil Pesto
*Makes 1 cup*

Ingredients:
1 cup (packed) fresh arugula
1 cup (packed) fresh basil
1 garlic clove
1/4 tsp salt, optional
1/4 tsp freshly ground black pepper, add more to taste or omit if you don't like pepper
1/4 cup toasted pine nuts
2 tbsp fresh lemon juice (from about 1/2 lemon)
1 tsp grated lemon zest (from the half of lemon you used to get lemon juice)
1/3 cup olive oil (use good extra virgin oil)
1/3 cup freshly grated Parmesan cheese (you might want to splurge and get the Parmigiana Reggiano)

Directions:
1. In a food processor or blender, pulse the basil, pine nuts, garlic, lemon juice, lemon zest, salt and pepper until finely chopped.
2. Keep processor running and slowly add the oil until it is smooth and a think consistency.
3. Transfer to a bowl and stir in the Parmesan cheese.
4. Season with more salt and pepper to taste.

Use the pesto to your heart's desire! I have been putting it on whole wheat french bread with prosciutto and arugula with a small amount of Manchego cheese then grilling in saute pan with olive oil lightly brushed on each side and I used a metal spatula to press sandwich - YUM!

Running for the Fight

Susan is the cute girl in the blue :)

This week for my Oncology Nutrition segments, I wanted to feature my dear friend, Susan Angerholzer! Susan is running the Rock'n'Roll half marathon in New Orleans benefiting American Cancer Society this coming up weekend on March 4! She ran the same race last year and accomplished a tremendous goal of personal achievement but this year her motivation is more than just another personal goal, she's running for the fight, the fight against cancer. Susan joined the American Cancer Society DetermiNation Team and is raising money to create a world with less cancer and more birthdays.

Cancer is something that affects everyone, it doesn't just stop at the cancer patient but extends to their families, friends, and to their communities. Think of someone that you know who has cancer and how it has affected those around them. Since working on the oncology unit in the hospital and having a close friend's father die recently of cancer at a young age, I have seen how it affects everyone around them. Cancer continues to grow and touch more and more lives around the world.

According to the American Cancer Institute:
-In 2012, about 1,638,910 new cancer cases are expected to be diagnosed and 577,190 Americans are expected to die of cancer (more than 1,500 people a day!)
-Cancer is the second most cause of death in the US (heart disease is the first) and accounting for nearly 1 of every 4 deaths
-Cancer survival has improved to 67% between 2001 and 2007 from 49% in 1975-1977.
-Childhood cancer incidence rates (rates of new diagnoses) continued to increase while death rates in this age group decreased (19 years of age and younger).

Susan will run another 1/2 marathon this weekend and with the money that she raises her race will not stop at the finish line this year but will continue and help those suffering with cancer have a fighting chance.

Join Susan and the efforts of the American Cancer Society! Ways you can help in the fight against Cancer:

1. Support Susan and her desire to make a difference by raising money for research so that they can find cures and save lives, provide better services for those with cancer and their loved ones affected, and so much more! Support Susan this weekend by making a donation: Donate

2. Participate. Join a DetermiNation team or Relay for Life in your area or go to a different place in the country you've been wanting to visit, for more info go to http://determination.acsevents.org/ or Relay for life. 

3. Do everything you can for yourself to prevent cancer - maintain a healthy weight by eating smart and being active, know when you should get screened for cancer and get screened then, and quit smoking. Go to www.cancer.org for more information.

4. Get more involved in your community and help those with cancer and those affected. 

If you're living in the Nashville area, one way to get involved is by visiting the Vanderbilt-Ingram Cancer Center website to find out ways you can help and volunteer. Go to: VICC support.

Please provide any comments on other ways to get involved in your community. 

Good Luck Susan on your race this weekend!!! We will be cheering for you!!

Gluten Free Butternut Squash and Turkey Lasagna

I know this might sound a little "different" for most people but it's absolutely delicious and so full of flavor and veggies that you'll forget it doesn't have any pasta! I saw this recipe on the Food Network channel with Anne Burrell but altered it a little bit to make it a little lighter. It definitely takes a while to make but can be done in stages by preparing the Turkey Ragu the night before or you can freeze it to use whenever!

Avocado Cilantro Lime Vinaigrette

This recipe was inspired by a dressing that I tried at a farmer's market out in Vail, Colorado during the summertime a few years ago. I'm not a big fan of creamy dressings and thought this was such a great way to make a dressing without using mayo.

Avocado Cilantro Lime Vinaigrette
*Makes 1 1/4 cup*

Ingredients:
1 cup      packed fresh cilantro (about 1 bunch)
1/2 cup   extra-virgin olive oil
1/4 cup   lime juice (about 2 limes)
1/8 cup   orange juice (about 1/2 orange)
1 clove   garlic
1/2        avocado
Salt and pepper to taste

Directions:
Puree cilantro, olive oil, lime juice, orange juice, garlic, avocado in a a blender or food processor until smooth.

This dressing would also be really good with a little bit of heat by adding 1 jalapeno to it.

Yum!

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Helpful Tips: The Basics on Herbs and Spices

Do you ever find yourself sitting in your kitchen wondering how to do something or how long you can store a particular food or what is the best equipment to use or what is the proper cooking technique you should use? If you have had these types of thoughts before hopefully I can help! I've learned most of what I know from classes I took as a nutrition major in college, my mom, the Food Channel, and from experience. I'm not going to act like I know everything because I certainly DO NOT but I will do the best I can! Starting today and hopefully on every Friday, I will provide a list of helpful tips on a particular topic. Please let me know if there is anything that you are interested in learning more about and I will do my best to help you out!
                                           

The Basics on Herbs and Spices!

Herbs:
1) How to keep fresh Herbs FRESH
-To keep herbs fresh for up to 1 week, trim 1/4 inch from the stem and rinse in cold water.  Then loosely wrap herbs in a damp paper towel, then seal in a zip lock bag filled with air. Put in the refrigerator. Check them daily as some can loose their flavor daily.
-You can be like Giada on the Food Channel and have fresh herbs in glass of water on your kitchen counter, this also makes the kitchen smell nice and clean! If you do this, cover the end of the stem in about 1/4 inch of water and change the water every other day. Most herbs will keep for up to a week (cilantro not so much).
-Buying an herb plant keeps the herbs fresh the longest, snip off what you want to use and water your plant accordingly to keep it lasting for weeks or even months.
-Revive limp herbs by trimming the stems about 1/2 inch and place in ice water for a couple of hours and Whaalaa!
-Wash herbs just before using then pat dry with a paper towel.
2) Fresh herbs are always best but not always practical. Rosemary, dill, and thyme dry well and maintain a good flavor.
3) Fresh herbs are not as strong or as concentrated as their dried counterparts. Substituting dried for fresh is 1 to 3 (1 dried:3 fresh).
1 teaspoon dried=1 tablespoon fresh.
Exception: Rosemary, use equal amounts fof dried and fresh.

Cancer Fighting Foods: Featuring the Apple!

There is not a single food or individual food component that by itself can protect you against cancer. However there is strong evidence that does show that consuming a variety of plant foods in your diet daily such as beans, fruits, vegetables and whole grains helps lower your risk for many cancers.

The minerals, vitamins, and phytochemicals (a chemical compound that occurs naturally in plants) in laboratory studies do demonstrate anti-cancer effects but evidence does suggest that these compounds offer the strongest cancer protection when working together in the overall diet. In other words, taking supplements containing the individual vitamins, minerals, and phytochemicals does not offer the same benefits as consuming whole foods containing these nutrients.

Not only do these whole foods contain nutrients they are also important for maintaining a healthy weight as being overweight with excess body fat increases the risk for seven cancers. Consuming fruits and vegetables can help you get to a healthy weight and maintain it as they are low in calories and provide a great source of fiber to keep you feeling full. Beans and whole grains can also help with weight management. They provide the majority of your fiber and are moderate in calories.

Your goal should be to have at least 2/3 of your plate containing fruits, vegetables, beans, and whole grains in order to meet the current recommended intake of these foods.

The Cancer Fighting Food of the Week is the Apple! 

The old saying that "an apple a day keeps the doctors away" was not that far off. Apples are a low calorie food with a good source of fiber and Vitamin C. It also contains phytochemicals such as Quercetin (a flavonoid that shows anti-inflammatory and antioxidant properties),  epicatechin, anthocyanins (in red apples), and Triterpenoids (mostly in the apple peel). 

Nutrition Facts: 1 serving of Apple (1 small apple or a 1/2 cup)

75 calories

4 grams of fiber

Mardi Gras Red Beans n' Rice

Hey y'all it's Mardi Gras!! 


I figured that Red Beans and Rice would be just the thing for tonight since I wasn't able to partake in the festivities down in the deep south this year. Today is officially the last day of Mardi Gras, also known as Fat Tuesday, the day before Lent begins and the end of a celebration lasting over 2 1/2 weeks. And for those of you who don't know, Mardi Gras originated in my home town and that place is not New Orleans but in Mobile, Alabama! In 1703, the tiny French colony of Mobile observed the first-known Mardi Gras in North America.   


Red Beans and Rice holds a very special place in my heart, not only does it remind me of Mardi Gras but it is also one of my favorite dishes that my mother makes. It's delicious, it's cheap, it's simple, and it makes me feel good. It's definitely one of my top comfort foods. I know my mom changes the recipe around each time she makes it and you'll probably want to fiddle with it each time you make it too, and arrive at the exact, instinctual combinations of seasonings that you like. Feel free to alter this recipe to your taste, but don't stray too far. You can make this dish completely vegetarian (a great meal for Fridays during lent), and it's still really good! 

 

Oncology Nutrition

I worked as clinical dietitian at The George Washington University Hospital (GW) in Washington, DC for almost 4 years before moving to Nashville. At GW, I started on the oncology unit by chance and little did I know that my experience there would grow into the huge passion that I have today for oncology nutrition. I eventually became a board- certified specialist in oncology nutrition (CSO), a member of the Cancer Survivorship Task Force and the Palliative Care team at the hospital. In my practice today in Nashville, I still see oncology patients and my passion continues to grow. Every Thursday in my blog, I will have different topics regarding oncology nutrition from anything like evidence on current "Cancer diets" to foods to fight cancer to nutrition during, before, and after treatment to cancer survivorship to cancer prevention to the latest evidence on cancer research to popular supplements and much much more! If any of you have anything in particular that interest you in this area and would like for me to address it please feel free to comment or send me an email at any time at annab@thedeliciousdietitian.com.

February is also National Cancer Prevention Month! The American Institute of Cancer Research (AICR) estimates that 1/3 of cancers of the 1.5 million cancers that occur every year in the US could be prevented by lifestyle change alone. Research shows that what we eat makes a difference, physical activity affects cancer risk and also benefits survivors, and our weight also affects cancer risk. For the current recommendations for cancer prevention visit the AICR website: AICR Cancer Prevention Recommendations

This month in my Oncology segment I will be focusing on Cancer prevention so stay tuned!

Would you make any changes to your lifestyle based on the cancer prevention research?

What would you want to know more about based on cancer prevention and oncology nutrition?

A Honeymoon Dinner on V-Day!!

PENNE WITH SHRIMP, GARLIC, LEMON, AND BASIL (or THYME)

Instead of going out to eat for Valentine's Day, my husband and I decided we are going to stay in and cook dinner together. I was having a hard time thinking of something special for us to have then I ran across a cookbook that my sweet mother-in-law gave us for Christmas from one of the restaurants we went to on our honeymoon in Anguilla, it is called Blanchard's and it was amazing! We went a little early and walked out on the beautiful beach in front of the restaurant to watch the sunset then sat down for an incredible meal. Blanchard's was opened by a couple that were actually from Norwich, Vermont (oddly enough that's where my older brother went to college for a couple of years) and came to the beautiful Caribbean island of Anguilla to open this restaurant. They wrote the cookbook where this recipe came from, A Trip to the Beach-At Blanchard's Table, to extend the "celebrated warmth and hospitality of their acclaimed restaurant, and its delicious menu, to our homes." And now that it's actually getting cold here in Nashville, I thought this meal might make us feel like we're at the beach again (probably not but it was worth a try)!

The Delicious Dietitian: Love Your Heart!

The Delicious Dietitian: Love Your Heart!: Did you know that 1/3 of adults over the age of 20 have high blood pressure? That is more than 76,400,000 Americans. Did you know that ...www.thedeliciousdietitian.blogspot.com

Blades of Glory!

Today I am going Ice Skating for a birthday party, not your typical birthday party for a group of 20 and 30 year old girls but what a fun way to get exercise and burn off some extra calories before eating birthday cake and drinking a few cocktails ;) Ice Skating for someone who is 130-180 pounds can burn up to an average of 325-500 calories an hour! And sometimes it's not easy getting the recommended 30 minutes of moderate intensity aerobic physical activity at least 5 days a week (total of 150 minutes a week). If you find that the week days are hard to workout most days of the week make sure to take advantage of the weekends and enjoy it with your friends for some extra motivation and accountability. Plan the activity earlier in the week to keep you from changing your mind before the weekend comes around. Get creative and explore what activities your city has to offer - find a new place to go for a hike or a new running/walking route in a neat area of town, get a group together to play a game (softball, soccer, kickball, paintball, etc.), go for a bike ride, and you can always go roller skating or ice skating like Will Ferrell and Napoleon Dynamite in Blades of Glory!
 

Southern Turkey for Your Heart

February is American Heart Month and this Southern Turkey recipe is a great way to keep your heart healthy! Did you know that the No. 1 killer for women is heart disease and that most Americans consume about 4,000-7,000mg of Sodium per day? The American Heart Association recommends only 1500mg of Sodium per day. Consuming too much sodium causes you to retain water which can make you feel bloated and heavy. Diets high in sodium can also cause high blood pressure which puts you at risk for heart disease, stroke, kidney failure, and congestive heart failure.  


One way to keep your sodium intake from going over the recommended daily intake is trying to consume less than 200 mg of Sodium per serving. 


Another way to lower your sodium intake is by using The Delicious Dietitian Spices and Wine Vinegars that are used in this recipe! All of the products are sodium free and are packed full of great local flavor (to see more about The Delicious Dietitian products visit www.thedeliciousdietitian.com/annabruckmann). The Southern Turkey recipe is a wonderful thing to cook on Sunday if you don't have a lot of time on the weekdays after a long day at work to prepare a home cooked meal. It can be used throughout the week in your salads, sandwiches, casseroles, and as part of meal with roasted vegetables. If you notice the next time you're in the grocery store getting deli meat, most of them contain about 400-700 mg of sodium for every 2 ounce serving - that's almost half your recommended daily intake!  


The Southern Turkey will not disappoint you or your heart!  

Skinny Potato Rounds

This easy and yummy appetizer is used with The Delicious Dietitian Southern Spice Blend and it's definitely a crowd pleaser! I find it hard sometimes to entertain my husband's friends and stay healthy so I created this great app that both the ladies and gentlemen will enjoy and they don't even have to know that's it's healthy :)

Skinny Potato Rounds

**Makes About 20 Rounds** 

INGREDIENTS:
4    Baking Potatoes, thinly sliced (about a quarter inch thick)
1/2 Cup 2% low fat Cheddar Cheese, shredded
3    green onions, finely sliced (may substitute with chives)1    Tbsp of The Delicious Dietitian Spice Blend

2    Tbsp Olive Oil

3    Slices of 40% Lower fat Center cut bacon, cooked

A Guide to Decoding Ingredients on Grain Products

A Guide to Decoding Ingredients on Grain Products: Claims on the front of packages such as “whole grain,” “multigrain” and “12-grain” have been given no legal definition given by the Food and Drug Administration. That means manufacturers are fairly free to use them as bragging points, even if their products contain more refined...

How To Make Your Meals More Healthy!

Cooking at home can save you a lot of calories, fat, sodium, and money just to name a few of the benefits. If you have a hard time choosing healthier options to cook for you and your family, here are some helpful tips for adding more nutrition to your favorite recipes:
1) Change to whole grains. Some examples are brown rice, whole wheat pasta, barley, whole wheat flour, and quinoa. Benefits - extra fiber, B vitamins, and antioxidants. 
**(Hint: Make sure that the first ingredient is a whole grain and has at least 3 grams of fiber per serving)

Crispy Creamy Chicken Wraps

This is a new recipe that I tried this week. It's very simple, healthy, and delicious! It's also a great way to get some of your whole grains, lean protein, and vegetables in for the day! 

My Love for Food

I wanted to start my blog off by telling you a little bit about how I got into food and nutrition. I didn't start off being a food lover, I was actually the complete opposite. If you were to ask my parents when I was younger if they thought I would be a dietitian when I grew up they would have probably laughed at the idea.