Eat Right Knox

"Get Your Plate In Shape" Part II: Dairy and Protein

2012-03-06T07:00:00.000-05:00

You know to make half your plate fruits and vegetables but what else should you include? Low-fat dairy and lean proteins provide nutrients to help you stay full longer - include both of these food groups at each meal!

Switch to fat-free or low-fatmilk

Fat-free and low-fat milk havethe same amount of calcium and other essential nutrients as whole milk, butless fat and calories.

If you are lactose intolerant, try lactose-free milk ora calcium-fortified soy beverage.

Vary your protein choices

Eat a variety of foods from theprotein food group each week, such as seafood, nuts and beans, as well as leanmeat, poultry and eggs.

Twice a week, make seafood the protein on your plate.

Keep meat and poultry portions small - think the size of a deck of cards.

Have you tried any new lean proteins lately?

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

"Get Your Plate In Shape" Part I: Fruits, Vegetables, and Grains

2012-03-03T07:00:00.000-05:00

Before you eat, think about what goes on your plate or in your bowl. Foods like vegetables, fruits, whole grains, low-fat dairy products and lean protein foods contain nutrients you need without too many calories. Over the day, include foods from all the food groups.

Throughout National Nutrition Month, Eat Right Knox will provide tips for each food group to "Get Your Plate in Shape." Check back often to learn more!

Make half your plate fruits and vegetables
Eat a variety of vegetables, especially dark-green, red and orange vegetables plus beans and peas.

Fresh, frozen and canned vegetables all count.

Choose "reduced sodium" or "no-salt-added" canned vegetables.

Add fruits to meals and snacks.

Buy fruits that are dried, frozen or canned in water or 100% juice, as well as fresh fruits.

Make at least half yourgrains whole
Choose 100% whole-grain breads,cereals, crackers, pasta and brown rice.

Check the ingredients list on foodpackages to find whole-grain foods.

What is your favorite fruit or vegetable?

March 24: Get Your Plate in Shape Boot Camp!

2012-03-01T12:00:00.000-05:00

Announcing this year's National Nutrition Month® Event!

Please join us Saturday, March 24th for our first annual NNM Boot Camp!

You can learn more on Facebook.

Happy National Nutrition Month 2012!

2012-03-01T08:00:00.002-05:00

This year's National Nutrition Month® theme is "Get Your Plate in Shape,” encouraging you to eat the recommended amounts of fruits, vegetables, grains, protein foods and dairy each day.

www.eatright.org/nnm

Eat Right Knox is here to give you suggestions and help throughout the month of March! This year we focus on the new MyPlate and encourage you to make simple changes to your daily eating plans to create lifelong healthy habits.

Launched in June 2011, USDA's MyPlate replaced MyPyramid as the government's primary food group symbol. The plate is divided into four sections: fruits, vegetables, grains and proteins, as well as a glass representing dairy products.

NNM History: Each March, the Academy of Nutrition and Dietetics encourages Americans to return to the basics of healthy eating. Initiated in 1973 as a week-long event, "National Nutrition Week" became a month-long observance in 1980 in response to growing public interest in nutrition. To commemorate the dedication of registered dietitians as the leading advocates for and experts in nutrition for Americans and people around the world, the second Wednesday of each March is celebrated as "Registered Dietitian Day." This year marks the fifth annual Registered Dietitian Day.

Information from the Academy of Nutrition and Dietetics (formerly the American Dietetic Association). The Academy is the world's largest organization of food and nutrition professionals and is committed to improving the nation's health and advancing the profession of dietetics through research, education and advocacy. Visit the Academy of Nutrition and Dietetics at www.eatright.org.

Videos: Nashville Public Television's Healthy Habits

2012-02-28T16:05:00.002-05:00

Nashville Public Television's Healthy Habits is dedicated to bringing kids and parents information about nutrition, fitness, and safety.

But how can you watch here in Knoxville?

Easy - all of the videos are available on their website!

The Tennessee Dietetic Association's Media Spokesperson, Sarah-Jane Bedwell, RD, LDN, can be seen in Episodes #3, #4, #5, #10, #12, and #14... just to name a few!

Go on and check them out!

And stay tuned - on Thursday, March 1st, we will be announcing our events for National Nutrition Month 2012: Get Your Plate in Shape!

Promoting Healthy Weight Colloquium: March 30, 2012

2012-02-22T12:21:00.001-05:00

More information about the program and registration can be found on UT's Public Health Nutrition website.

Prepare Heart-Healthy Foods for Your Family

2012-02-22T12:04:00.000-05:00

The 29 days of February are dedicated to raising awareness of the leading cause of death in America, heart disease, and learning more about how you and your family can follow a heart-healthy diet.

The key to heart health is eating foods low in saturated fat, trans fat, cholesterol and sodium, and high in omega-3 fatty acids and fiber. Eating a well-balanced diet will include a combination of whole grains, lean proteins, fruits and vegetables and low-fat dairy.

Saturated and trans fats are found in some meats, dairy products, baked goods and deep-fried and processed foods. Both types of fat raise your LDL – or "bad" – cholesterol level. Instead, eat more plant proteins, fish, poultry and low-fat dairy foods. Start cooking with oils high in monounsaturated and polyunsaturated fat instead of butter, margarine or shortening, which are high in trans fat.

Healthy Substitutions

Switch refined grains, like white rice or bread, with whole-grain options, such as brown rice and 100-percent whole-grain bread or pasta. Throughout the day, sip on water and limit sugary beverages by choosing fat-free milk and 100-percent fruit juices.

Next time you are at the grocery store, pick up some of these heart-healthy items:

Beans, peas and barley
Soybeans, other soy-based foods
Fruits and vegetables
Salmon, tuna, sardines and mackerel
Red grapes and purple grape juice
Nuts like almonds, walnuts, pecans and hazelnuts

Move It

Another way to reduce your risk of heart disease is to be active. Regular, moderate physical activity lowers blood pressure and helps your body control stress and weight. Be physically active in your own way, and start by doing what you can, at least 10 minutes at a time. Children and teens should get 60 or more minutes of physical activity per day, and adults should get two hours and 30 minutes per week. Encourage your family to take a walk after dinner or play a game of catch or basketball.

For more heart-healthy cooking tips and information on reducing your risk for heart disease, consult a registered dietitian in your area.

Source: Academy of Nutrition and Dietetics' Food and Nutrition Information

Eat Play Live Knoxville: March 10, 2012

2012-02-09T15:05:00.001-05:00

February is American Heart Month

2012-02-07T18:41:00.000-05:00

Did you know the #1 killer of women is Heart Disease? More women die of heart disease than all forms of cancer combined. February is American Heart Month and Eat Right Knox wants to make sure you are eating plenty of heart-healthy foods.

Important foods (and examples) to include in your diet for heart health:

Omega-3 fatty acids (salmon, tuna, olive oil, flaxseed)
Beans (black, kidney, red beans)
Nuts (almonds, walnuts)
Whole grains (brown rice, oatmeal, whole wheat pasta)
Vegetables (spinach, broccoli, asparagus, tomatoes, red bell pepper)
Fruits (blueberries, oranges, cantaloupe, papaya)

There are plenty of other heart-healthy foods to try! Find out which ones you like the best and make it a habit to eat them more often!

If you would like more information about Heart Disease, please visit the American Heart Association's website.

For help on creating a nutritious and heart-healthy diet, consult a registered dietitian in your area, and visit our Heart Health and Diet section.

Source: Academy of Nutrition and Dietetics' Tip of the Day.

What is BMI?

2012-02-01T15:48:00.001-05:00

BMI stands for Body Mass Index and is calculated from your height and weight. It is an alternative to a direct measurement of body fat, such as underwater weighing. One size does not fit all, though. Other factors such as body build, age and ethnicity are not considered in this equation.

You can calculate your BMI with this formula: [weight (in pounds) / height (in inches) squared] x 703 or use our BMI calculator.

The Centers for Disease Control and Prevention (CDC) uses BMI to define terms like overweight and obese:

Underweight: BMI below 18.5
Normal weight: 18.5 to 24.9
Overweight: 25.0 to 29.9
Obese: 30.0 and above.

If you know your weight and height, use this chart to determine your BMI!

Source: http://www.nhlbi.nih.gov/guidelines/obesity/bmi_tbl.pdf

Please note the above information is for adults. A child's BMI is calculated the same way but then plotted on the appropriate growth chart (BMI-for-age). Since children are still growing, the adult categories should not be used to determine a child's weight status. For more information, please visit the CDC's website on growth charts.

To figure out your BMI and find a nutrition plan that works for you, consult a registered dietitian in your area and check out our Understanding Body Mass Index page.

*Reminder: New name, same commitment to your nutritional health. The American Dietetic Association is now the Academy of Nutrition and Dietetics.

Information from the Academy of Nutrition and Dietetics' Tip of the Day.

9 Tips for Eating Healthy on the Run

2012-01-26T19:29:00.001-05:00

As a dietetic intern with a small budget, I am always looking for a great deal on my grocery items. I tend to look for items at the grocery store that are healthy, budget-conscience, and pack easily without spoilage. For this reason, I have compiled a list of ways that I have survived on a dime, and on the run!

1. Marked-down groceries. These deals are found in most every store. My personal favorite is when I can find marked-down produce. In the Knoxville area, I have found a few places that sell good products for cheap. At Food City, there is always a discount produce rack. On any given day, there will be 8 yellow bananas for around $1.00. At Kroger, when it is close to the sell by date, I like to buy guacamole, because it will be half of the price, and the product is able to be frozen for longer keep. Finally, at Big Lots, there is a bread rack. Name brand breads of all kinds can be found for about $1.10. **Note: Many of the items described in this section are close to their sell-by date. These items should be consumed soon and/or stored safely for long time use (such as frozen). Always remember, “if in doubt, throw it out”.
2. Couponing. Couponing has become a revolution. I, personally, do not contribute much of my free time to coupon cutting, but know that these can save money at the register. Coupons can be found in the paper, online, in some magazines, and from writing in to the company.
3. While you are at home, create a written meal plan for the week and make a grocery list of things that you need to make these items. While you are at the store, stick to the list. This seems simple, but store marketing is tough. If you stick to the list, it cuts down on money spent on impulse buys.
4. Use one thing many times. One of my favorite examples of this is a can of tomato sauce can be used for pizza, pasta, and chili, all in the same week. One can of tomato sauce is priced around $1.00, and can feed you for a week. This concept can be used with beans (beans, chili, salad topper) and chick peas (chili, salad topper, and hummus).

New Year, New Fridge

2012-01-11T16:06:00.001-05:00

We all might not be able to purchase a new refrigerator, but that doesn't mean we can't make an old refrigerator like new. Create a schedule for routine fridge cleaning and stick to it. A bacteria-filled fridge might be making you sick.
Follow these tips for a clean, germ-free refrigerator:

Make sure your refrigerator is set to below 40°F. The best way to regulate this is to place a refrigerator thermometer on the middle shelf.
Manage your leftovers and make sure all foods are thrown away by their expiration date.
Always follow the manufacturer's cleaning instructions and avoid using solvent cleaning agents, abrasives and all cleansers that may impart a chemical taste to food or ice cubes, or cause damage to the interior finish of your refrigerator.
Clean the exterior with a soft cloth and mild liquid dishwashing detergent, cleansers or polishes made for appliance use.
The front grill should be kept free of dust and lint to permit free air flow to the condenser. Clean the condenser coil several times a year with a brush or vacuum cleaner.
Don't forget to clean the refrigerator handle, too.

Source: Microsoft Office

For more information on keeping your refrigerator safe and removing odors, download our refrigerator memo and make sure your fridge passes the test. For more home food safety tips, visit homefoodsafety.org.

*Reminder: New name, same commitment to your nutritional health. The American Dietetic Association is now the Academy of Nutrition and Dietetics.

Information from the Academy of Nutrition and Dietetics' Tip of the Day.

KDDA Holiday Food Drive Results

2011-12-27T21:04:00.001-05:00

KDDA recently hosted a Holiday Food Drive to benefit the East Tennessee Second Harvest Food Bank. Holiday drop boxes were located at various host sites throughout the Knox County area including: NHC Knoxville, Dialysis Clinic Inc., UT Extension Agency, UT Department of Nutrition, Parkwest Hospital, East Tennessee Children's Hospital, Blount Memorial Hospital, and Tennova HealthCare. In addition, monetary donations and food items were collected at the KDDA Social Event on December 6. Our goal was to collect 200 pounds of food during the four week time-frame.

Total Food Donations Collected: ~640 Pounds

Total Monetary Donations Collected: $230

Total Meals Provided to Families in East TN: 1,170

All drop boxes collected and ready for delivery to Second Harvest!

Donations unloaded and ready to sort!

Thanks to all those who participated in the food drive! Every donation counted!

Happy Holidays from KDDA!

CMS Obesity Treatment Petition

2011-12-14T22:31:00.000-05:00

Please take a moment to read: Last week CMS (Center for Medicare and Medicaid) passed a ruling to exclude Registered Dietitans (THE nutrition experts!) and Psychologists from reimbursement for providing obesity treatment and counseling, the very two professions that could greatly help people without drugs or surgery.
If you are concerned with this ruling, you can greatly help by signing the American Dietetic Association's petition. We need 25,000 signatures for the White House to review: http://wh.gov/DWX

Just click on the above link, then the whole process takes less than 60 seconds to "register" and then click "sign this petition." Only your first name, last initial and city will show up publicly.

Thanks for all your help!

https://wwws.whitehouse.gov/petitions/!/petition/urge-cms-reconsider-its-decision-cag-00423n-excluding-registered-dietitians-direct-billing-obesity/tql0XYc2?utm_source=wh.gov&utm_medium=shorturl&utm_campaign=shorturl

Wine Tasting Event: December 6th @ 5PM

2011-11-29T16:18:00.001-05:00

KDDA is excited to host this Wine Tasting event featuring, Dr. Carol Costello, UT Culinary Institute Wine and Beer Program Director.

The event is open to the public so please feel free to bring spouses, friends, and colleagues. All attendees must be 21 years or older.

The event is $20 per person and covers several wines and heavy appetizers. KDDA is now accepting payment via PayPal. Personal checks will also be accepted at the door.

Please join us as we wrap up a very successful 2011!

Cheers!

For more information, please email us at kddacookoff@gmail.com.

Thawing Your Thanksgiving Turkey

2011-11-22T16:39:00.003-05:00

Thanksgiving traditions have been passed down for years and most of them include preparing a turkey big enough for everyone to eat. The main problem we face in preparation for our holiday dinner is how to thaw the turkey.
There are only three ways to thaw your turkey to avoid foodborne illness:

Refrigerator. Allow about one day for every four to five pounds of turkey.
Microwave. Check your owner's manual for the proper settings to microwave your turkey by size. Cook immediately after thawing.
Sink. Thaw in cold water for about 30 minutes for per pound for the whole turkey, and change the water every 30 minutes.

For more information on how to keep your family safe from foodborne illness, visit HomeFoodSafety.org.

Information from American Dietetic Association's Tip of the Day.

Food Drive to benefit Food in the Fort

2011-11-17T12:20:00.001-05:00

If you are on campus and would like to donate, please do so before Wednesday, November 23rd!

Clean Your Refrigerator Day

2011-11-15T10:19:00.001-05:00

You probably clean your home regularly, but do you regularly clean your refrigerator as well? Leftovers and spoiled food can cause a contaminated refrigerator and create a breeding zone for harmful bacteria that cause foodborne illness.

Remember to:

Create a refrigerator cleaning schedule for your fridge at home.
Place meats on the bottom shelf so juices don't spill onto produce or other ready-to-eat foods.
Place labels on leftovers so you know when they will spoil.

And don't forget your refrigerator at work!

For more information on how to keep your workplace germ-free visit the American Dietetic Association's Desk Top Dining Tips. For more home food safety information, visit HomeFoodSafety.org.

Information from American Dietetic Association's Tip of the Day.

Free Community Event: Cracking the Hunger Code

2011-11-04T11:05:00.000-04:00

Do you want to learn more about disordered eating?
Check out this free community event next Tuesday, November 8th @ 6PM!
The event will be on UT's Campus at the University Center.
Door prizes will be available!

Knox Event: Celiac Disease

2011-10-25T23:17:00.001-04:00

You don't want to miss this!!!! Increase your awareness of Celiac Disease! Dr. Peter HR Green, Director of the Celiac Center at Columbia University in NYC and world renowned expert on celiac disease is speaking in Knoxville! The event is FREE! Wednesday October 26, 1:30 p.m. at the Wallace Memorial Baptist Church Ministry Center/ Auditorium. Event is open to everyone!

Healthy Gluten Free Snacks

2011-10-18T19:25:00.000-04:00

Finding out that you have celiac disease can be scary. But, it is a condition that can be very well managed, by making the right dietary choices. This disease is an inflammatory condition of the small intestine, which improves when gluten is eliminated from the diet. Gluten is a protein most commonly found in food like wheat, barely, and rye. At first, it may be difficult for you to find foods that don’t contain gluten in some form. So keeping that in mind, here is a list of healthy snacks to help you maintain a gluten free diet:

1. Natural Peanut Butter with Celery: Peanut butter is a very satisfying snack that is packed with protein which helps keep hunger under control. Natural Peanut Butter is healthier than the processed version. Try dipping celery sticks into 1 tablespoon of Peanut Butter

2. Fruit: Fruit does not contain any gluten and the boost of nutrients it provides is important in your everyday diet.

3. Dried Fruit and Nuts: A small amount of dried fruit such as apples, pineapples, and apricots go very well with walnuts or almonds.

4. Baked Corn Tortillas with Dip: Baked corn tortillas make a good alternative to chips. Brush both sides of the tortilla with vegetable oil, cut into triangles, spread onto a cookie sheet and season with salt and bake about 12 minutes until golden brown. NOTE: Make sure they are corn tortillas not flour tortillas as flour tortillas contain gluten.

5. Lettuce Wraps: Take a large lettuce leaf and top it with a little tuna, hummus, and vegetables. Wrap it up to eat. Hummus is made from chickpeas blended with olive oil, lemon juice, salt and garlic. It is great served with fresh veggies.

6. Chocolate Covered Fruit: Simply take a few squares of dark chocolate and melt it over your favorite fruit. Another good thing about this snack is that dark chocolate contains flavonoids which act as antioxidants. These offer a wide variety of health benefits such as lowering blood pressure and reducing LDL cholesterol. NOTE: Double check your chocolate food label to make sure it is gluten free.

As you can see from above, eating gluten free does not have to be boring. You can eat very healthy and be creative and still maintain a gluten free diet.

Submitted By:

Brittany Bivins

Iowa State University Dietetic Intern

Reducing Obesity in the Workplace

2011-10-07T16:21:00.000-04:00

A number of studies have found obesity significantly raises workers' compensation claims. Some companies are responding by offering healthier foods in their cafeterias, providing on-site fitness facilities and encouraging physical activity during work breaks.

If your company has not yet subscribed to these ideas, take the initiative yourself. Instead of coffee breaks, go for an exercise break:

Walk to a different floor of the building (or across the building) to use the restroom.
Walk up and down the stairs several times (even if you have nowhere in particular to go).
Go for a walk at lunchtime. Recruit a friend to go with you.
Keep a set of hand weights under your desk and do sets of curls or other arm exercises several times throughout the day.
Do a set of lunges or squats at your desk.
Walk to a colleague's desk instead of calling or emailing.
Stand up and walk around while you are on the phone.
S-T-R-E-T-C-H your arms, legs and back several times every day.
Suggest a walking meeting to brainstorm ideas with colleagues.

Taking small "steps" to increase your activity level each day is a great way to build up to a bigger, more robust exercise plan. Spread the word, encouraging your coworkers to join you for these activities. A healthy workplace is a happy workplace.

For more tips on eating right whether at work, home or on the go, consult a registered dietitian in your area and visit the American Dietetic Association's Nutrition for Life.

Information from American Dietetic Association's Tip of the Day.

Food Safety 101

2011-09-27T15:41:00.000-04:00

There are benefits to storing foods the right way. In addition to preventing foodborne illness, you also can preserve quality and taste.
Follow these five basic rules:

Set your refrigerator temperature below 40 degrees Fahrenheit and your freezer below 0 degrees Fahrenheit. Use a refrigerator thermometer to ensure temperatures.
Store leftovers in airtight, shallow containers (2 inches deep or less).
Refrigerate or freeze leftovers within two hours of cooking.
Use or freeze packaged items by the "sell-by" or "use-by" date.
Store canned goods in a cool area away from light.

September is National Food Safety Education Month. Learn more about food safety at http://www.homefoodsafety.org/.

Information from American Dietetic Association's Tip of the Day.

A Dietitian's Review of The Dukan Diet

2011-09-14T11:46:00.000-04:00

The Dukan Diet has become well known thanks to Kate Middleton and the media attention surrounding the royal wedding in April. Other celebrities are said to have adopted the French weight loss plan that emphasizes a high-protein, low-calorie diet. But is The Dukan Diet an appropriate weight loss plan? You can read the review by Karen Ansel, MS, RD, CDN on the American Dietetic Association's website. For more information about ADA's Consumer Diet and Lifestyle Book Reviews, please see the following information.

Because new diet plans and books seem to come out daily, the American Dietetic Association spokespeople review a number of diet books to help you understand which diets are reasonable and which should be avoided. They ask such questions as:

What claims does the author make?
What does his or her diet plan entail?
Are there nutritional weaknesses in the plan? Strengths?
What’s the registered dietitian’s bottom-line assessment of the book?

As registered dietitians, ADA spokespeople have the knowledge and expertise to help decipher fact from fad in order to help you develop a healthy eating plan that is right for you.

Information from American Dietetic Association's Media Press Room.

Choose MyPlate: 10 Tips to a Great Plate!

2011-09-06T12:19:00.000-04:00

Looking for ways to improve your plate? Check out these tips from the new MyPlate!

From the USDA's MyPlate website; accessed August 23, 2011

Eat Well with Late-Summer Foods

2011-08-30T16:08:00.000-04:00

Summer may be wrapping up, but farmers' markets are still going strong. August brings large quantities of great-tasting produce. Here are just a few of the fruits and vegetables in season during late summer:

Bell peppers
Carrots
Corn
Eggplant
Garlic
Melons
Onions
Peaches
Plums
Radishes
Summer squash
Tomatoes
Watermelons
Zucchini

Information from American Dietetic Association's Tip of the Day.

School Lunch: Brown Bagging It

2011-08-23T09:17:00.000-04:00

Children are headed back to school, and packing a lunch can ensure healthy options that fit your child's taste buds. Just make sure to plan ahead, since last-minute choices often rely on fat-laden pre-packaged foods. Try these tips:

Involve your child in the planning process. This will make it less likely that lunchbox items will get traded or tossed.
Can the soda. One 12-ounce serving can contain as much as 12 teaspoons of sugar. Pack a water bottle or 100-percent juice box instead.
Change it up. Keep lunches interesting by varying the contents. Go heavy on veggies, fruits and whole grains.

Children tend to copy our behavior, so set an example. Eat healthy at home, and consider packing your own healthy lunch to take to work.

Information from American Dietetic Association's Tip of the Day.

From the Guide to Good Eating to My Plate: The Progression of the Food Guide

2011-08-17T10:31:00.003-04:00

By now you have likely seen the latest rendition of the USDA food guide My Plate. Whether you love or hate My Plate you will likely get a kick out of walking down memory lane looking at all the USDA Food Guides…

In the 1940’s, the USDA released the Guide to Good Eating with the basic 7 food groups, of which butter and margarine constituted their own group!

In the late 1950’s, Food for Fitness was released, and the basic 7 had been condensed to only four groups.

In 1979, Americans were ready for something new, and the Hassle-Free Daily Food Guide was developed.

Keep reading about the progression of the American food guides...

Foods Moms-to-Be Should Avoid

2011-08-11T09:54:00.007-04:00

Regardless of cravings, not all foods are good choices for moms-to-be. During pregnancy, women are more susceptible to food poisoning and the symptoms can be much more severe.
To keep both mom and baby healthy, avoid these foods:

Rare, raw or undercooked meats and poultry
Raw fish and shellfish (sushi, sashimi, ceviche, oysters, mussels, scallops)
Fish containing high levels of mercury (swordfish, tilefish, king mackerel and shark)
Raw or undercooked eggs and foods that contain them (French toast, homemade Caesar salad dressing, Hollandaise sauce, raw cookie dough)
Raw sprouts (alfalfa, clover, radish)
Refrigerated smoked seafood, pate and meat spreads
Unpasteurized dairy products ("raw" milk and fresh, soft cheeses)
Unpasteurized fruit and vegetable juices

Also note that some ready-to-eat foods require reheating before use. These foods include hot dogs, luncheon and deli meats and fermented and dry sausages.

September is National Food Safety Education Month. To learn more about how to lessen your risk of food poisoning, visit www.homefoodsafety.org.

Information from American Dietetic Association's Tip of the Day.

Eat Right Knox is on Twitter!

2011-08-11T09:28:00.001-04:00

Eat Right Knox is now on Twitter!

Become of follower of @eatrightknox to stay connected!

Can You See the Benefits of Vitamin A?

2011-08-11T09:24:00.003-04:00

Making good food choices can help keep your eyes healthy. Vitamin A promotes normal vision and it also helps your eyes see normally in the dark, helping adjust to lower levels of light. In addition, vitamin A also influences the immune system, is essential for bone growth and affects both male and female reproductive processes.

The recommended daily allowance of vitamin A is 3,000 International Units for men and 2,310 IU for women 14 and older. IUs are listed on food labels and dietary supplements.

Good sources of vitamin A include sweet potatoes, carrots and dark, leafy greens, as well as eggs, tomatoes and fortified milk.

For more information on food sources of vitamins your body needs, consult a registered dietitian in your area and visit the American Dietetic Association Vitamins and Nutrients section.

Information from American Dietetic Association's Tip of the Day.

Kangaroo Care for Infants

2011-07-25T14:08:00.000-04:00

Caring for a newborn baby can be a little frightening at times; encouraging kangaroo care can help new mommies and babies learn each other and promote good bonding from the start. Kangaroo care came about in the 1970’s in Columbia as a way to help premature babies thrive. This method involves holding a baby skin-to-skin with the mother or other caregiver. This means that the baby is wearing only a diaper and is snuggled directly on the mother’s skin covered by either a blanket or the mother’s shirt. Holding an infant like this directly after birth for one to two hours of uninterrupted kangaroo care can help establish breastfeeding as well as keeping the baby warm. Some studies even suggest that a healthy, full-term infant held on their mother’s skin will warm faster than if placed in an isolette warmer. The premature babies who are not able to do this directly after birth can still gain many benefits by being skin-to-skin with their mother as soon as medically safe. At this point, you may be wondering why this topic has appeared on a nutrition blog. Well, studies have shown that infants who have this time with their mothers are more likely to initiate breastfeeding. Also, infants who are held skin-to-skin burn fewer calories than those who are not. Imagine the implications for the tiny premature baby who is struggling to grow if we can help them burn fewer calories! In addition, studies have shown that benefits to babies held like this include stabilized heart rates and breathing patterns with greater oxygen saturation. They also spend less time crying, more time sleeping, and gain weight more rapidly. These factors may contribute to an earlier discharge time. There are also benefits to the mother who practices kangaroo care. Research has shown that those parents bond well with their babies and feel more confident in their ability to care for their infants. The best part about kangaroo care is how easy it is to do! You don’t need any special equipment or training. Holding a baby is a natural thing to do and if a baby can be held, they can be held skin-to-skin.

If you are interested and would like to learn more about kangaroo care, check out these resources:

http://my.clevelandclinic.org/healthy_living/infant_care/hic_kangaroo_care.aspx

http://www.marchofdimes.com/baby/inthenicu_kangaroocare.html

http://www.prematurity.org/baby/kangaroo.html

Eat Right With Color: Blue, Purple, Green and White

2011-07-09T16:04:00.000-04:00

You may not consider yourself an artist, but you could be when it comes to preparing your meals. Adding colorful fruits and vegetables to your meals is an easy way to increase the nutritional quality of your diet. We’ve all heard to increase our fruit and vegetable consumption, but now we are learning more and more about how the pigments may be of major benefit to our health.

Blue and purple fruits and vegetables (blueberries, blackberries, purple cabbage, eggplant, plums, grapes, figs, raisins and prunes) are pretty exciting when it comes to research on disease prevention. The blue and purple pigments in produce are called “anthocyanins” which can act as powerful antioxidants that protect cells from damage. They have been associated with reducing the risk of chronic diseases such as cancer, heart disease and stroke. Since anthocyanins help reduce oxidative damage, this pigment is associated with anti-aging properties, especially when it comes to memory function. Other potential benefits that have been studied include improving urinary tract health and preventing high blood pressure. Just adding a handful of berries to your breakfast can provide a powerful antioxidant punch to your morning routine.

Going with green produce also will provide a mouthful of vitamins, minerals and phytochemicals. Green foods get their color from chlorophyll and are typically good sources of vitamins A, K and C. Leafy greens, peppers, peas, cucumber and celery provide lutein, which is a carotenoid that acts as an antioxidant in eye health. Researchers are hopeful that diets rich in lutein may prevent age-related vision impairment. Green veggies also are a great way to get folate for brain health, as well as prevent birth defects. “Indoles” found in broccoli, cauliflower and cabbage may protect against some cancers. The intake of this pigment may be hindered by the use of certain blood thinners that have an interaction with vitamin K. Balancing this medication with intake of vitamin K is something that should be discussed with your health care provider before changing your diet.

Oftentimes, white is not recognized for its role in our health. The plant chemical “anthoxanthins” are prevalent in white-pigmented produce and may help with promoting healthy cholesterol and blood pressure – reducing overall risk of heart disease. White-pigmented foods such as bananas and potatoes are rich in potassium, as well. Other foods to try in this category are onions, garlic, ginger, jicama, turnips, cauliflower and mushrooms.

So take a look at your plate. Can you add a little color at meals or maybe with a snack? Given that much of our colorful produce is not in season, using frozen fruits and vegetables is a suitable option. In fact, since most frozen produce was picked at the peak of ripeness, the nutrients are well-retained and may be higher than that of the fresh options available in our stores now. You also may elect to add herbs and spices – a quick way to add antioxidant power to your meals.

Submitted by:
Heather Pierce, MS, RD, CDE, LDN
Blount Memorial Hospital
Weight Management Center
907 E. Lamar Alexander Parkway
Maryville, TN 37804
Office: 865.977.4674 / Fax: 865.980.5050

Eat Right with Color: Color Your Diet Red!

2011-07-03T17:00:00.000-04:00

Including a variety of colorful fruits and vegetables in your diet helps provide your body with a wide range of nutrients for optimal health. The basic idea is to choose an array of foods from the different color groups—red, yellow, orange, blue, purple, green, white—because each color group has certain nutrients, vitamins, and antioxidants.

Specifically, including naturally red foods in your diet helps maintain heart health, memory function, urinary tract health, and may also lower the risk of some cancers. Foods in the red group contain specific phytochemicals such as lycopene and anthocyanins that benefit overall health.

Color your diet red every day by eating these foods:

Fruit. Red apples, cherries, cranberries, red grapes, pink/red grapefruit, red pears, pomegranates, raspberries, strawberries, watermelon

Vegetables. Beets, red peppers, radishes, red onions, red potatoes, rhubarb, tomatoes

Beans & Peas. Pink/red beans (kidney, pinto), red lentils

There are several ways to incorporate red foods into your diet. Below are some tips to increase your intake of red fruits, vegetables, and legumes.

Top a cup of fat-free or low-fat yogurt with raspberries, apples, or sliced strawberries
Ask for more vegetable toppings (like sliced tomatoes, red onions, or red peppers) and less cheese on your pizza.
Drink a fruit smoothie made with whole fruit (raspberries or strawberries), ice cubes, and a low-fat or fat-free yogurt.
Store cleaned red fruits and vegetables in the fridge at eye level and keep a low-fat or fat-free fruit or veggie dip on hand.
Add vegetables like tomatoes or red bell peppers to your egg or egg white omelet.Add sliced strawberries to your cereal, oatmeal, waffles, or toast.
Snack on vegetables like red bell pepper strips with a low-fat or fat-free ranch dip.

Try these recipes:

Stuffed Red Bell Peppers

Ingredients (Makes 8 servings)

4 red or green bell peppers
1 pint or 2 cups cherry tomatoes
1 medium onion
1 cup fresh basil leaves
3 garlic cloves
2 tsp olive oil
¼ tsp Salt
¼ tsp pepper

Preheat oven to 425°F. Lightly oil a large shallow baking pan. Cut peppers in half lengthwise and remove seeds. Arrange peppers cut sides up in baking pan and lightly oil cut edges of stems. Halve cherry tomatoes and chop onion and basil. Finely chop garlic. In a bowl toss tomatoes, onion, basil, garlic, 2 tbsp. oil, salt and pepper to taste. Divide mixture among peppers and roast in upper third of oven until peppers are tender, about 20 minutes.

Nutrition information per serving: Calories 41, Total Fat 1.4g, Saturated Fat 0.3g, Carbohydrates 7g, Protein 1g, Cholesterol 0mg, Fiber 2g, Sodium 78mg, Carbohydrates 63%, Protein 10%, Fat 27%.

Raspberry Smoothie

Ingredients (Makes one serving)

1 cup unsweetened, frozen raspberries

¾ cup 100% orange juice

½ cup plain low-fat yogurt

Blend all ingredients well in blender and drink!

Nutrition information per serving: Calories 240, Fat 0g, Carbohydrate 52g, Protein 8g, Fiber 4g, Sodium 70mg, Cholesterol 0g.

For more recipes please visit: http://www.fruitsandveggiesmorematters.org/.

Submitted by:
UT Dietetic Intern

Are You Drinking Enough Water?

2011-06-11T11:38:00.000-04:00

Did you know that every system of the body depends on water? In fact, water makes up approximately 60% of body weight. An important component of adequate nutritional status is ensuring that the body has enough water to carry out normal functions. With summer approaching and the weather warming, the risk for dehydration is even greater. If you’ve ever experienced dizziness, dry mouth, fatigue, excessive thirst, headache, or dark-colored urine you may have been deficient in your body’s fluid needs, a term referred to as dehydration. Interestingly, most healthy adults on average produce 1.5 liters/day of urine output. An additional 1 liter of water/day is lost through breathing, sweating, and bowel movements. Therefore, a general recommendation of consuming approximately 2 liters of water/day, or a little over 8 cups, along with a healthy diet (i.e., fresh fruits and vegetables are higher in water) is sufficient to replace lost fluids.

So how can I check my hydration status?

To gauge your fluid needs you can examine your urine output. If it is clear and there is a normal amount of urine present this is usually a good indication that your body is sufficiently hydrated. You can always examine your thirst level. While some medications/ other factors may play a role, a persistent thirst may indicate dehydration. Nonetheless, fluid needs are individualistic and can vary widely.

When should I be drinking more water?

It is recommended to adjust fluid intake depending on your activity level, climate, health status, and even during pregnancy and lactation. Anytime you engage in physical activity it is important to remember to regularly replenish your body with fluids that were lost through sweat/ heat generated during activity. During bouts of illness it is extremely important to stay hydrated with water, Pedialyte, Powerade, or Gatorade (any beverage containing electrolytes) to promote recovery and replace any lost fluids.

Tips!

Make a conscious effort to stay hydrated! Try drinking 1 glass (8 oz) of water at each meal and between meals. This will not only improve hydration but keep you feeling full longer. If you are someone who enjoys coffee, instead of bringing your thermos full of coffee for an afternoon beverage, bring a water bottle and sip on it throughout the day.

References:

www.rd411.com

Submitted by:

Kylie Weldon, UT Dietetic Intern

"What Does the Dietitian Order?" @ La Costa

2011-06-04T09:39:00.000-04:00

Reviewed March 24, 2011

Received 4 out of 5 Forks

La Costa on Market Square is a local restaurant with a diverse menu. It is self-described as the place “where Latin traditions and fresh flavors converge”. This was my first time dining at La Costa and it will not be the last! La Costa offers a seasonal menu utilizing as many local ingredients as possible.

I met some friends at La Costa for an early dinner. Earlier in the day I forgot about my evening plans and ate a late lunch at work. Since I wasn’t very hungry the Baby Spinach Salad looked like a good menu selection. This salad has dried fig, red onion, shaved fennel, goat cheese, spiced pepitas, and warm maple vinaigrette for a price of $7. The salads have an option of ordering a small version for a reduced price or adding a protein such as blackened tofu, grilled chicken, flat iron steak or shrimp. Is anyone wondering, what are pepitas? I had to ask the server to find out. Wikipedia defines them as “a Spanish culinary term for pumpkin seed”. I thought the dried figs and pepitas were unique items to add healthy flavor and crunch to salads. We also shared an order of Baja Fish Tacos from the appetizer menu. The fish was fried and served in warm tortillas with cilantro-lime cabbage slaw, pico de gallo and spicy crema. It was a delicious appetizer to share sold at half price as a happy hour special.

Along with the warm maple vinaigrette, the winter menu offered pumpkin and maple preparations for fresh fish and shellfish. We were advised if we really enjoyed these seasonal items we must come back soon before the menu changed. I can’t wait to see what spring and summer has to offer from La Costa. I will be ready to have another culinary adventure with fresh, local ingredients and great taste!

La Costa receives a 4 out of 5 Fork Rating. It has plenty of non-fried appetizers. There is no charge for special requests or modifications and the website states they cater to special dietary needs. There are more than 3 non-salad healthy options. Nutrition information is not available for menu items.

References:

www.lacostaonmarketsquare.com

www.en.wikipedia.org/wiki/Pepita

Reviewed by:

Janet Seiber, RD, LDN, CDE

Healthy Living Kitchen

www.utmedicalcenter.org/healthylivingkitchen

865-305-8682

"What Does the Dietitian Order?" @ Brixx Wood Fired Pizza

2011-05-31T20:57:00.002-04:00

Reviewed on March 23, 2011

Received 4 of 5 Forks

Brixx Wood Fired Pizza is a neighborhood restaurant with 2 Knoxville locations (Kingston Pike and Turkey Creek). The dining atmosphere provides an excellent ambience for catching up with friends, celebrations, or grabbing a quick bite to eat. Making full use of their wood-fired oven, Brixx bakes fresh focaccia bread daily for their sandwiches and bakes their handcrafted pizzas to perfection. Additionally, the menu offers a variety of pastas and fresh salads using locally grown produce wherever and whenever possible. The menu is flexible and easy to follow, especially if you’re looking for healthy options such as:

Non-fried appetizers
Healthy sides: pasta salad, bean salad, chips, or fresh fruit
Wood fired pizzas with whole-milk mozzarella unless otherwise noted
Traditional or whole wheat crust available, or gluten-free crust for $2 extra
Wood-fired pizzas are brushed with either olive oil or more traditional marinara sauce
Add extra pizza toppings at no additional charge

Be creative when ordering your pizza! I recommend ordering the Wood-roasted Vegetable Pizza with whole wheat crust, extra basil, pineapples, and artichoke hearts. Meat lovers can’t go wrong with the spicy, Jamaican-style Jerk Chicken Pizza. This is a great place to dine if you are budgeting your food dollars. Invite some friends and order a few pizzas along with some wine or beer and split the cost! If you find your appetite lacking, take advantage of the drink specials, and grab the bruschetta appetizer to wind down.

Brixx received 4 out of 5 forks rating because they provide non-fried appetizers, provide nutrition information on-line, and will modify menu options for no additional charge. To note, Brixx recycles discarded materials whenever possible, which warrants extra bonus points!

References:
http://www.brixxpizza.com/

Reviewed by:
UT Dietetic Intern

What's the deal with Organic Foods?

2011-05-28T16:27:00.000-04:00

Before the 1900s, all farming practices were considered organic. It wasn’t until the 1960s and 1970s that the term “organic” started being used as a separate entity to the “normal” foods we were buying. Soon after this labeling hit the stores, the interest in and popularity of organic foods blossomed. Although multitudes of meats, fruits and vegetables started being labeled organic, they were not being held to any standards verifying their authenticity. In 1990, the USDA took control and the Organic Foods Protection Act (OFPA) was passed. OFPA, passed as a part of the 1990 Farm Bill, developed national standards for organically produced agricultural products to assure consumers that products marketed as organic met consistent, uniform standards. The USDA is the agency responsible for regulating these standards. If meat, poultry, eggs or dairy products are labeled organic, they must come from animals given no antibiotics or growth hormones. Organic produce must be raised without using most conventional pesticides; fertilizers made with synthetic ingredients or sewage sludge; bioengineering; or ionizing radiation.

Although almost every fruit, vegetable, or fresh meat cut can be found organic, some are more important to buy organic than others. The Environmental Working Group, an organization consisting of scientists, researchers and policymakers, develops two lists each year; The Dirty Dozen and The Clean 15 (http://www.pbs.org/wnet/need-to-know/health/the-dirty-dozen-and-clean-15-of-produce/616/). The Dirty Dozen lists the fruits and vegetables you should always try to buy organic. Celery, peaches, strawberries, and apples top this list almost every year. The Clean 15 list outlines the produce that is acceptable to buy non-organic. These items usually have a thick peel or covering which prevents pesticides and chemicals from penetrating the fruit or vegetable inside. You can find onions, pineapples, avocados, and papayas on this list.

Organic foods help in the preservation and conservation of the natural environment. They support biodiversity of plant and crop species, and can be more nutritious. Visit your local farmer’s market for the freshest selection of organically raised produce. Or, plant your own garden filled with all your favorite fruits and vegetables for an even closer to home organic collection!

Submitted by:

Alice Jablonski, BS Nutrition

3997 Midland Ave

Knoxville, TN 37919

alicejablonski@gmail.com

Preventing Childhood Obesity

2011-05-22T13:57:00.000-04:00

It has been noted that obesity runs in families. It is true that genetic factors play a huge role in childhood obesity, but the interaction between environmental factors and genetics is what changes the degree of adiposity. The build and stature of a child more often than not resembles that of their parent. Therefore, many of the children who are obese have parents who are also obese. All of this leads to a cycle of obese parents raising obese children. “Genes don’t make us obese. They allow us to be obese,” said Hill, who is the director of the Center of Human Nutrition at Colorado Health Sciences University (Ferguson). Hill blames the American environment for the alarming rates of obesity in our society.

Parents are the ones that can most influence the child’s eating habits by modeling a healthy diet. This also goes for exercise; if children see their parents exercising, then they are also going to want to exercise. Feelings about food and eating are created within the home. If it is within the home that children are developing these poor eating habits, than it is within the home that we need to try to make the changes. Parenting habits can be challenging and difficult to change directly. However, adaptations can be made slowly if enough emphasis is provided by family and others.

Parents need to promote healthy eating behaviors for children at an early age and allow them to learn to control their own eating patterns while they are young and have boundaries. There is such a thing as being over controlling and this can cause undesired effects in a child. This can cause children to become self-conscious about their weight, which can lead to eating disorders. By enforcing good eating habits and reflecting those daily, parents can easily raise health conscious children who will grow to be healthy adults.

Submitted by:

Kristen Jackson Slusher, MS,RD, LDN
Clinical Nutrition Specialist
East Tennessee Children's Hospital
P.O.Box 15010 / 2018 Clinch Ave.
Knoxville, TN 37916
Phone:865-541-8395 / Fax:865-541-8681
E-mail: kjslusher@etch.com

"What Does the Dietitian Order?" @ O'Charley's

2011-05-16T18:18:00.000-04:00

Reviewed on March 29, 2011

4 out of 5 Forks

My husband and I were looking for a quick lunch without doing fast food and decided on O'Charley's since we hadn't been there in awhile. We were seated quickly and service was good, but keep in mind we were also early birds, eating around 11:30am. In fact, no one else was there except one other party and two people at the bar. Despite that, my husbands soup and main entree came to the table within seconds of one another (not that he minded, he said it made a great combo!) My husband ordered the Prime Rib Pasta and asked for several deletions and one addition to the dish--the server was happy to accomodate him and it was served just right! They were able to substitute broccoli for the asparagus and delete the bacon and alredo sauce to make it a more healthy dish. I ordered the California Shrimp Salad with dressing on the side so that I can control the amount. The salad was fresh and delicious....except....to a low-salt fanatic! The shrimp was grilled nicely, just very salty. If I were to order again, I would ask for no seasoning on the grilled shrimp. Overall, we enjoyed our experience and would recommend O'Charley's, they have a nice entree salad and non-fried fish variety.

O'Charley's received 4 out 5 Forks because non-fried appetizers are not available. O'Charley's has multiple locations throughout Knoxville and provides both dine-in and carry out meal options to patrons.

Italian Bean & Tomato Salad

2011-05-03T13:34:00.001-04:00

This is a great summer recipe for a bean salad, and it is super easy to make! It is always a crowd favorite, and usually the entire dish is eaten. I also like to add a chopped green or red pepper to add extra flavor!

What you will need:
2 cans (15oz each) white beans, rinsed
2 cups cut fresh green beans
6 plum tomatoes (1lb), chopped
½ cup light Italian dressing
2 Tbsp fresh basil, chopped
2 Tbsp grated Parmesan cheese

Combine beans, tomatoes & dressing. Refrigerate one hour. Top with basil & cheese before serving.

Servings: 6, 1 cup servings.

200 calories, 31g Carbohydrate, 12g Protein, 8g Fiber per 1 cup serving.

Submitted by:

Hailey Jones, SUNY Dietetic Intern

Vegetarian Diets

2011-04-26T11:26:00.001-04:00

Vegetarianism is an adopted diet and lifestyle that 7.3 million Americans follow. Its popularity in America is increasing every year and it is the fastest growing category in food publishing. The demand for more vegetarian recipes, magazines, and other vegetarian-based literature has inspired many to create extensive websites, blogs, and online cookbooks all devoted to helping others convert to the vegetarian diet.

So what does being Vegetarian really mean? Well, the term can have different meanings to different people. Most people who claim to be Vegetarian are Lacto-ovo-vegetarians. This type omits all meat products (beef, poultry, fish, shellfish, or animal flesh of any kind. However, they will still enjoy eggs, milk, and milk products. Pescatarians refrain from eating all meat products, yet still allow fish and other seafood into their diet. Vegans do not eat meat of any kind, dairy, eggs, or any product which has been derived from an animal such as gelatin. They also do not purchase leather, angora, or pelts or fur of any kind. There is some debate as to whether certain foods, such as honey which comes from an animal, yet the animal is not hurt in the process, should be included in the Vegan diet. Vegan Raw foodists follow the vegan diet, yet also exclude any food that has been heated to above 115°F. They believe any food cooked above this temperature has lost a significant amount of its nutritional value and could be harmful to the body. Lastly, there are the Flexitarians. This group mostly abstains from meat products in an effort to promote a healthier lifestyle, yet will still have the occasional chicken dinner. There are 22.8 million Americans like Flexitarians who follow a vegetarian-inclined diet.

No matter what kind of vegetarian diet is followed, the common ground for these Americans is a healthier lifestyle altogether. Scientific research suggests that the vegetarian diet comprised of whole grains, vegetables, legumes, fruits, and nuts, and strict avoidance of meat and high-fat animal products, combined with regular exercise has been linked to lower blood pressure, lower blood cholesterol, and less risk for obesity, heart disease, stroke, cancer, and diabetes mellitus.

Submitted by:
Alice Jablonski, Tennessee Tech University Dietetic Student

3997 Midland Ave

Knoxville, TN 38501

"What Does the Dietitian Order?" @ Cafe 4

2011-04-19T22:18:00.001-04:00

Reviewed March 5, 2011 by Angie Sberna and Elizabeth Strawbridge

4 out of 5 Forks

Café 4 is an elegant dining venue in downtown Market Square, serving breakfast, brunch, lunch, and dinner. All sandwiches and burgers come with a choice of the following options: housemade fries, housemade chips, fresh fruit, or spring mix with house vinaigrette. Breakfast items can be served with fresh fruit, roasted potatoes, grits, or oatmeal. All of Café 4’s menus can be found online.

Angie: I ordered the Braised Short Rib and Grilled Cheese sandwich off of the brunch menu. This sandwich included a red onion marmalade and cheddar cheese, and was served on wheatberry bread. I chose the spring mix with house vinaigrette as my side. The sandwich was delicious, and the salad was pretty good, but the only vegetables served on the salad were 3 tomatoes! Next time, I will probably opt for the fresh fruit instead :)

Elizabeth: I also ordered from the Brunch menu, and chose the Breakfast Sandwich. Being a vegetarian, I find I have more options available to me for breakfast/brunch options, especially using eggs as my protein choice. This particular breakfast sandwich had spinach, gruyere cheese and an egg served on my choice of a buttery croissant or bagel (I chose the wheat bagel). I had the choice of fresh fruit, roasted potatoes, grits or oatmeal as my side, and I went with the fruit. The sandwich wasn’t the best breakfast sandwich I’ve ever had, but it was very flavorful and plenty big (I ended up taking half home for later). The fresh fruit was excellent – a wider selection than most restaurants offer.

We were at Café 4 during the Mardi Growl event at Market Square, so there were plenty of dressed-up dogs, big and small, to watch through the windows for mealtime entertainment!

Cafe 4 received 4 out of 5 Fork rating as nutrition information is not available. Cafe 4 is located in Market Square and provides a dine-in experience with patio seating available.

Knox Events for Weekend of April 15- 17

2011-04-15T13:03:00.000-04:00

EarthFest

April 16 10 a.m. - 5p.m.

Pellissippi State Community College

EarthFest is a FREE, “zero-waste” event with food, fun and entertainment for the whole family, including your pets!

Over a hundred exhibitors and attractions
Take part in demonstrations and workshops that specifically define what you can do to be more environmentally friendly

________________________________________________________

Healthy Living Kitchen, Sponsored by Food City

April 16 8 a.m.- 1 p.m.

$40 Registration Fee
Heart Hospital Conference Room at UT Medical Center
Demonstration on simple low-fat recipes
Improving your knife skills
Healthy grocery shopping tips
Learn how to select quality produce
How to make healthier meals
Lunch and demo samples
Complimentary parking
Goody bags

Knox Events for Weekend of April 1 - 3

2011-03-31T14:06:00.003-04:00

Covenant Health Knoxville Marathon
Saturday, April 2 - Sunday, April 3 @ Knoxville Convention Center/World's Far Park in Downtown Knoxville

Health and Fitness Expo, Saturday, 9:00am - 8:00pm
Covenant Kids' Run, Saturday: 6:00pm
Wheelchair and Handcycle Participants, Sunday: 7:25am
Marathon, Half Marathon, 4-Person Relay, Sunday: 7:30am
5K, Sunday: 7:45am

This year's Covenant Health Knoxville Marathon is this weekend! Are you participating? If so, don't forget to pick up your race packet on Saturday at the Health and Fitness Expo. The website is full of information, including parking and weekend schedule of events.

___________________________________________________

22nd Annual River Rescue

Saturday, April 2 @ Various locations along the Tennessee River shoreline in Knox, Blount, and Loudoun counties

River Rescue is a community wide program that coordinates the pick-up of debris and litter along the 50-mile shoreline of the Tennessee River from its headwaters to Fort Loudon Dam. To volunteer, contact Sarah Brobst at (865) 577-4717 ext. 24 or sbrobst@ijams.org.

___________________________________________________

Knoxville Alzheimer's Memory Walk

Saturday, April 2 @ Knoxville's Second Presbyterian Church, 2829 Kingston Pike near Sequoyah Hills

Registration: 9am
Opening Ceremony: 10am
Memory Walk Ribbon Cutting: 11am

___________________________________________________

Knoxville First Friday
Friday, April 1 @ Downtown Knoxville

Downtown is the place to be on the first Friday of the month! Market Square and the downtown area have lots of fun things going on this Friday. You'll get in plenty of steps as you take part in the gallery walk downtown. Performances and food specials are also available.

Dietary Changes for Pre-Diabetes

2011-03-31T13:45:00.005-04:00

If you've been diagnosed with pre-diabetes; it's time for a dietary tune-up. You can take action to delay or even prevent getting diabetes through lifestyle changes!

Two major recommendations to reduce the chances that pre-diabetes will lead to diabetes are losing weight if you are overweight, and increasing your physical activity. Those extra pounds are actually making hormones that increase your chances of getting diabetes. You can decrease your chances of developing type 2 diabetes by up to 50% just by losing 7-10% of your weight.

The first step to changing your way of life is to evaluate yourself - are you the type of person who maintains change when it's done all at once or do you do better at gradually changing? Most people maintain change permanently if lifestyle changes are gradual. Remember that it takes up to three weeks of practice for a new habit to take hold!

The Harvard School of Public Health recommends these four dietary changes:

Eat more whole grains
Eat less sugar
Limit red meat and avoid processed meat
Choose good fats instead of bad fats

Here are 10 tips for fitting these changes into your daily life:

If you eat breakfast cereal, choose a cereal containing at least 5 grams of whole grain fiber per serving. Likewise, look for bread with at least 3 grams of whole grain fiber per slice.
Add beans to your diet: Pinto beans, black beans and fat-free refried beans are some popular choices.
Make a meatless meal at least once a week. Dishes based on beans, lean fish, roasted vegetables and salads can be tasty and satisfying.
This is huge: Decrease or eliminate sugar-sweetened drinks. This includes sodas other than diet sodas, and sweet tea, unless using artificial sugars. If you choose to drink soda, experiment with different brands and flavors of diet sodas to find one that you enjoy.
When dining out, choose salads, grilled chicken or fish and fruit salads. Restaurants are now serving many more healthy choices!
At home, switch to cooking with liquid canola or olive oil instead of with shortening and lard.
Switch from butter to margarines and spreads that do not contain trans fats. Also use low-fat or light versions of foods like sour cream, cream cheese and mayonnaise.
Nuts contain good fats. Enjoy them in moderation - no more than 15 - 20 nuts at a time!
Switch to skim or 1% milk and reduced fat cheeses.
Plan ahead: pack a fruit, a few nuts or another healthy snack before leaving home. Peanut butter sandwiches on whole wheat bread are delicious!

By making these changes in your daily eating habits, you will be taking good care of yourself and investing in your health. Remember to be patient with yourself: It takes time to create new habits.

Submitted by:

Karin Adler RD, LDN

Clinical Dietitian

Parkwest Medical Center

kadler@covhlth.com

"What Does the Dietitian Order?" @ Peerless

2011-03-30T12:35:00.003-04:00

Reviewed on March 14, 2011 by Kristen Jackson Slusher, MS, RD, LDN

3 out of 5 Forks

Peerless Restaurant, since 1938 – Big on seafood, Famous at Steak! Well, I admit, I did not order the steak, but I did have the seafood! It was a tough decision to make from their vast array of choices. After some deep contemplation, I decided to go with the 9 oz fillet of the highest quality New Orleans Grilled Salmon with seasoned butter (on the side), served with a baked potato and fresh vegetable of the day. I also tried the Famous Grecian Salad with fresh mixed greens, celery, peas, wine ripened tomatoes, Kalamata olives, feta cheese, and pepperoncini, tossed in a Grecian vinaigrette. I would have asked for the dressing on the side, but did not think to ask before hand. That is typically the norm for me when ordering, just not this time. Rolls were served to our table as well, although not whole wheat rolls, unfortunately, but an appropriate size roll and baked to perfection!

Recipes: Sweet Potato Enchilada Bake

2011-03-29T16:44:00.001-04:00

I'm a sucker for cashmere. It's soft, cozy, warm, luxurious, and makes me happy just feeling/looking at it. I stalk my favorite catalogs until their cashmere offerings go on sale, then I pounce like a snow leopard. I have a friend who has cashmere PJs, and I want to break into her house and steal them. Of course, if I had them, I would never leave my couch, therefore preventing me from going to work, which would prevent me from making the funds necessary to feed my fetish. Guess I'll just have to settle for sweats and a soft, cozy, warm, luxurious Doberhound next to me. Not a bad deal :)

But I did find the cashmere of food: sweet potato enchiladas. Creamy, rich, cheesy, warm, and unique; if cashmere were edible, that's what it would be. The bonus points come from the minimal hands-on work and light price tag of this meal. And yes, I do appreciate the nutrition component-- for cheesy comfort food, it actually packs quite a lot of nutrients. Whoa, sorry to go all dietitian on you. Let's talk about butter (there, I'm back!).

I found this recipe on the Mindika Moments blog, which is very fun and full of tasty recipes. I modified it a little to make it into a casserole instead of individual enchiladas, and it turned out really well. The original recipe also calls for cooked chicken, but I felt that would be too much going on with the sweet potatoes and beans. I baked the sweet potatoes in the morning while I walked the hounds, so when din-din time rolled around that night, they were all baked, cooled, and ready to mash. Seriously, these took about 15 minutes to prepare with the cooked sweet potato. Ironic, since it took me about 15 minutes to stop staring at my favorite cashmere gloves from Garnet Hill. I think it's fate. Just sayin' :)

Sweet Potato Enchilada Bake

Adapted from mindikamoments.com

Printable recipe here

Serves 6-8

2 large sweet potatoes

1 8-oz package cream cheese, softened (I used full fat, but feel free to be less indulgent)

4 green onions, chopped

2 tsp chili powder

2 tsp ground cumin

1 tsp dried oregano

1 tsp salt

1 tsp ground pepper (I used my fave, California Seasoned Pepper from Penzeys)

1 can black beans, drained and rinsed

12 7" corn tortilla

1 19-oz can red enchilada sauce (best on the market is Frontera Grill brand, from Mexican food chef and guru Rick Bayless... you can find it in most stores and it's totally worth it!)

1 16-oz package Mexican blend shredded cheese

Bake sweet potatoes for about an hour at 400 F, or until soft. Turn oven down to 350 F.

Diet's Role in Cancer Prevention

2011-03-28T15:35:00.001-04:00

I work at a cancer center in Knoxville, and one of the questions that people often ask me is whether there are any foods that they should definitely eat or avoid. This is one of those questions that makes you wonder- what is the role of diet in cancer? Diet is really about an overall average of what you’re eating. If you mostly eat healthy foods (you know what those are! Fruits, veggies, whole grains, beans- just like your mama told you) then an occasional splurge on a hotdog or ice cream isn’t going set off a cancer bomb in your body. Likewise, if you habitually eat lots of processed snacks, convenience dinners, large servings of meat and processed meats, and get little exercise, then taking a multivitamin or even a plant-sourced nutritional supplement isn’t going to stop the train wreck that your diet is causing to many aspects of your health.

There is no food that by itself will cause cancer, and there is no food that by itself will prevent or cure cancer. An overall healthy eating plan along with exercise and weight control (which, conveniently, are related), will help create an environment in your body that is hostile to cancer and promotes health. Some people do develop cancer despite a healthy lifestyle, but they tend to have better outcomes. And who knows? They may have developed cancer years earlier, or a much worse case, if they hadn’t been taking care of themselves.

So my point is, its good to eat more plants, less animal to prevent cancer. You may need to alter this proportion if you are currently going through treatment. But there are no foods that you absolutely must give up, or absolutely must include. Also keep in mind that you can’t cure cancer with only a healthy diet. If you could, I would be a rich woman. Diet functions slowly and consistently to affect health, and when you have cancer you need something that takes effect quickly- like chemo and radiation. Diet can help, but it won’t cure cancer by itself.

How do you promote health and prevent cancer? In the words of Michael Pollan, “Eat food, mostly plants, not too much.” And enjoy the taste and satisfaction that a healthy diet will give you!

Submitted by:
Anna Gewecke, MS, RD, LDN
(865) 305-8099

agewecke@utmck.edu

"What Does the Dietitian Order?" @ Jason's Deli

2011-03-27T16:03:00.009-04:00

Reviewed February 13, 2011 by a local RD

3 out of 4 Forks

The staff at Jason's Deli is very friendly and willing to answer any questions, or modify any dish to meet the needs of a customer. I enjoy the option of ordering a half sandwich and the salad bar. I usually order a half Big Joe or California Club sandwich with a side salad (the salad bar) and that comes at a reasonable price of $7.99. There is also an option to get a half sandwich and soup or half sandwich and fruit for $6.99. The salad bar is unlimited and provides a variety of lettuce options (iceberg, romaine, and spinach), many different vegetables, peas, sunflower seeds, hummus, yogurt, and light/low sodium salad dressings.

The prices at Jason’s Deli are very competitive with restaurants of similar nature. Each sandwich comes with at least one vegetable such as sprouts, lettuce, avocados, tomatoes, or onions. Sandwiches also come with the option to use whole wheat bread instead of a croissant or white bread. Jason's Deli has a “light” menu with calories, total fat, and total saturated fat included on the menu underneath each menu item. The majority of the sandwiches/wraps come with regular or baked chips and a pickle; however, the menu includes specific sandwiches that have the option of choosing fresh fruit as the side item (which comes at no extra charge). You can order a sandwich (that does not specifically come with the option of fresh fruit as a side) and the fruit would be an extra $1.49.

Menu and nutrition information is available online. Overall, the restaurant is a very pleasant place to dine.

Submitted by:
Knoxville RD

Jason's Deli has multiple locations in Knoxville and offers both take out and dine in options. This restaurant received 3 out of 4 forks because there is an additional charge to substitute for some side dishes (one fork was dropped because appetizers are not available).

"What Does the Dietitian Order?" @ Stir Fry Café

2011-03-26T18:02:00.000-04:00

Reviewed March by Anna Gewecke, MS, RD, LDN

4 out of 5 Forks

St Patrick’s Day was a beautiful day, and I didn’t feel like cooking dinner, so my husband and I decided to eat dinner on the patio of the Knoxville Stir Fry Café. We both thoroughly enjoyed our meals! It had been a while since we’d eaten there, so we took some time to peruse the menu. I hadn’t thought about or noticed before, but they have several healthy looking appetizers, unlike so many of our other Knoxville area restaurants. That being said, most restaurants, Stir Fry Café included, give such large portions of their regular meals, that you really don’t need an appetizer.

So what did I order? I was able to make a special “mix and match” type order, with no trouble from our waitress. I wanted red curry sauce with lots of veggies and tofu, and didn’t see anything like that on the menu, so I ordered the Mixed Vegetables from the vegetarian menu with the red curry sauce and brown rice (of course! I am a dietitian after all), and added tofu. The tofu cost me extra, because neither Mixed Vegetables nor Racha Vegetables have tofu included. (As an aside, I think that’s really silly. If you’re going to label something as “vegetarian” don’t just make it without meat! Put some other protein source in it! Vegetarians and flexitarians need protein too.) I’m sure the red curry sauce had a ton of fat in it because it was made with coconut milk, but it sure was delicious! It probably would have been wise to order it light on the sauce.

My husband ordered the Chicken Broccoli stir fry with the house brown sauce, and also really enjoyed his meal. I liked that he got plenty of broccoli with his order. Something we both enjoyed was the left-overs. One thing that Stir Fry Café does right is serve your meals in a serving dish, so you can scoop it onto your own plate. I like this, because I was able to scoop less than half the rice I was served, and top it with less than half the stir fry I was served, as opposed to feeling like I had to stop myself from eating all the food on my plate. It just wasn’t there to begin with, so it was easier to pay attention to how full I was, and easier to take it home to enjoy later. And enjoy it I did!

Recipes: Fruit Salsa with Cinnamon Chips

2011-03-25T15:32:00.001-04:00

Fruit Salsa with Cinnamon Chips

From Taste of Home

Ingredients:

1 cup finely chopped fresh strawberries
1 medium navel orange, peeled and finely chopped
3 medium kiwifruit, peeled and finely chopped
1 can (8 ounces) unsweetened crushed pineapple, drained
1 tablespoon lemon juice
1-1/2 teaspoons sugar

Cinnamon Chips:

10 flour tortillas (8 inches)
1/4 cup butter, melted
1/3 cup sugar
1 teaspoon ground cinnamon

Directions:

In a small bowl, combine the first six ingredients. Cover and refrigerate until serving.
For chips, brush tortillas with butter; cut each into eight wedges. Combine sugar and cinnamon; sprinkle over tortillas. Place on ungreased baking sheets.
Bake at 350° for 5-10 minutes or just until crisp. Serve with fruit salsa. Yield: 2-1/2 cups salsa (80 chips).

Makes about 20 servings

Expect to spend about 30 minutes prep time to make this recipe

Nutrition Facts: 1 serving (1 each) equals 127 calories, 4 g fat (2 g saturated fat), 6 mg cholesterol, 148 mg sodium, 21 g carbohydrate, 1 g fiber, 3 g protein.

Kristen Jackson Slusher MS, RD, LDN
Clinical Nutrition Specialist

P.O. Box 15010

Knoxville, TN 37901-5010

865-541-8395

kjslusher@etch.com

Knox Events for Weekend of March 25 - 27

2011-03-24T14:50:00.002-04:00

Greenways 5K and 2-Mile Walk/Dog Jog
Saturday, March 26 @ West High School

5K and 2-Mile Walk/Dog Jog: 9am

The course is on the first greenway built in Knoxville back in the early 1970's. Proceeds of the race benefit the Knox Greenways Coalition, the citizen group promoting greenways in Knoxville and Knox County.

Late and race-day registration is $25 for the 5K and $15 for the 2-mile walk/dog jog. No t-shirt? Deduct $5.

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The Second Great Cake Bake

Saturday, March 26 @ Tennessee Terrace in UT's Neyland Stadium

12pm - 5pm

Do you have a sweet tooth and an eye for interesting cake decorations? Stunning cakes will be on display with samples from featured bakers. All of the funds raised will support Knox County's Imagination Library - making sure that Knox County children will continue to get free books in the mail, every month, until age 5.

Tickets are $5 and children 10 and under get in free! Free parking available across the street.

"What Does the Dietitian Order?" @ Chipotle

2011-03-24T14:21:00.000-04:00

Reviewed March 3, 2011 by Jennifer Helvey and Angie Sberna, Graduate Students/Dietetic Interns

3 out of 4 Forks

We have a two-for-one review for Chipotle! Jennifer and Angie both offer their advice for what and how to order at this Mexican grill.

Jennifer: I ordered the burrito bowl with cilantro-lime white rice, whole pinto beans, diced chicken, tomato salsa, sautéed peppers and onions, green tomatillo salsa, and shredded Romaine lettuce. I’m lactose intolerant so I opted out of the added cheese and sour cream options. This was easily done as Chipotle is set up cafeteria style so you just tell them what you do and do not want and they are happy to oblige. I also chose to order a cup of water (at no extra charge) and added a lemon slice to jazz up the flavor. The calorie breakdown and nutrition information for Chipotle is available online. The calorie total for my meal was 505.

Angie: I ordered a burrito bowl with plain white rice (sans cilantro… I don’t like it!), diced chicken, whole black beans, sautéed peppers and onions, tomato salsa, shredded Romaine lettuce, shredded cheese, and sour cream. I drank water with lemon. The total calorie count was 710 calories. In comparing Jennifer’s order with mine, the major calorie difference comes from the added cheese and sour cream (a total of 220 calories). I chose to include these toppings because I knew I was going to run later that day, burning around approximately 300 calories (this is a daily practice). So, it’s important to think about your daily eating and physical activity habits when ordering. However, you can always ask for a smaller amount of any topping (such as the cheese or sour cream) or ask for them on the side!

Submitted by:

Jennifer Helvey, Graduate Student/Dietetic Intern

knoxbound@gmail.com

Angie Sberna, Graudate Student/Dietetic Intern

asberna1@utk.edu

Chipotle is a chain Mexican grill with one location in Knoxville, on The Strip near campus. Chipotle received 3 out of 4 forks because there is an extra charge for modifying menu items or substituting for healthier side dishes. Because this restaurant does not offer appetizers, we dropped the fork total to 4.

"What Does the Dietitian Order?" @ The Melting Pot

2011-03-23T12:21:00.003-04:00

Reviewed February 11, 2011 by UTK Nutrition Graduate Student

5 out of 5 Forks

The Melting Pot is a chain restaurant that gives the diner the ultimate fondue experience. The diner can pursue the Big Night Out option, which consists of 4 courses: cheese, salad, entrée, and dessert. However, courses are also available separately in addition to individual entrées. Foods such as breads, vegetables, meats, and sweets are available for dipping, and various cooking methods can be chosen. Individual entrées cost between $18-$26, while the Big Night Out costs $74-$95 for two diners depending on which meats are selected.

Meals are designed for special occasions – it is a heavy meal that should not be eaten often. However, even within the 4-course experience, customization is possible. The meal is a very interactive experience – you can choose from multiple options within each course. In addition, the restaurant offers a gluten-free menu for diners with celiac disease or a gluten sensitivity. Because ample fruits and vegetables are offered, and little to no fried food is available, the diner can eat a nutritional meal as long as he or she does not overeat. Within the cheese/entrée courses, focus more on the vegetables than the bread and meats. In addition, concentrate on your leaner meats (chicken and shrimp) than the more fatty steaks and pork. Choose a salad with greens, a variety of vegetables, and a nut or seed additive if available. Don’t overload on the dessert course, but enjoy a heart-healthy dark chocolate fondue. Up your fruit intake by concentrating on the fruits in the dessert course.

Recipes: Prosciutto, Melon, and Parmesan Salad

2011-03-22T09:29:00.002-04:00

Things are finally beginning to look a bit brighter! It's warming up outside and local farmers are beginning to bring more fresh produce out to their stands. Nothing sounds better than a fresh salad that requires no cooking or baking on these warm, sunny days. This salad is made of mixed greens, melon, and prosciutto and topped with a balsamic vinaigrette made from scratch. Try serving it with rosemary foccacia bread or another hearty Italian bread for a more filling meal.

Prosciutto, Melon, and Parmesan Salad
Serves 1

Ingredients:

2 cups mixed greens

½ cup sliced melon

¼ cup halved red + green grapes

¼ cup thinly sliced fresh fennel + a few fennel fronds for garnish

1 thin slice prosciutto, cut into long strands

1 Tbsp. freshly grated parmesan cheese

1 thin slice red onion, cut into half moons

Pinch of fresh chiffonade basil

Quick Balsamic Vinaigrette

Stir together: 1 tsp. extra virgin olive oil, ½ tsp. balsamic vinegar, a squeeze of fresh lemon juice, a drop of mustard, a small drizzle of honey, a pinch of salt, and a dash of pepper

Submitted by:

Kori Higgins

UTK Nutrition Student

(865) 809-2001

Khiggin6@utk.edu

Food Extras for Infants and Toddlers

2011-03-21T19:39:00.010-04:00

Infants and toddlers have small stomachs, thus foods should be nutrient dense served in small frequent meals throughout the day. Nutrient dense is defined as relatively rich in nutrients for the number of calories contained. Sugar, sodium and additives add calories with little to no nutrients.

Sugar

The taste for sugar is acquired; feeding infants and toddlers sugary foods and beverages increases their taste for sweet foods, which may lead to displacement of nutrient dense foods (1). Excessive sugar in a toddler’s diet can cause tooth decay, diarrhea, and a reduction in appetites for nutritious foods leading to the interruption of the establishment of good eating habits (2). Parents should avoid giving children foods with added sugars or sweeteners. Fruits and 100% fruit juices contain naturally occurring sugars. Fruit juices should be limited to 5 ounces per day and may be cut with water but should only account for 60-90 calories daily or 15 calories per ounce. Chemically speaking, sugar is added to toddler foods, particularly teething biscuits, for dissolvability but should not represent the greatest ingredient volume nor be added in excess.

Sodium

The taste for salt is also learned in infancy and foods with added sodium or adding sodium to prepared foods for infants or toddlers is not recommended. Daily sodium intake should be as low as possible and limited to less than 1,500 milligrams per day. Babies have a limited ability to excrete excess dietary sodium which can lead to kidney problems later in life and possibly predispose a child to hypertension (3).

Submitted by:

Kristen Jackson Slusher, MS, RD, LDN
Clinical Nutrition Specialist
East Tennessee Children's Hospital
P.O.Box 15010

2018 Clinch Ave.
Knoxville, TN 37916
865-541-8395 / Fax:865-541-8681
kjslusher@etch.com

"What Does the Dietitian Order?" @ Soccer Taco

2011-03-20T18:27:00.002-04:00

Reviewed March 5, 2011 by Anna Gewecke, MS, RD, LDN

3 out of 5 Forks

I went to Soccer Taco in Bearden for lunch on March 5. Soccer Taco offers lunch specials, including a special price on fajitas, so that’s what I ordered! Fajitas can be a really healthy dish, if you do it right. At Soccer Taco, the fajitas always come with green and red bell peppers, onions, mushrooms and tomato, with your choice of meat or without if you follow a vegetarian diet. The main thing that Mexican restaurants do to make them unhealthy is that big scoop of butter to make it sizzle right before they bring it out to you- that and the portion size. The other thing that goes wrong with fajitas is the extra stuff- the beans, rice, sour cream, guacamole, etc. So I ordered the fajitas without the butter and limited my intake of the rice (I was already getting starch from the tortillas), filled my tortillas with lettuce, pico and veggies (the low calorie, high nutrient stuff), skipped the sour cream, and used the guacamole sparingly (after all, avocado is a “good fat”). I also took home half of the dish to eat later. What I could have done better was not eat any of the rice or the chips and salsa appetizer. I think if I went out to eat every day or almost every day, I would be better about turning those things down, but since I only go out once or twice a week, and am sure to get plenty of exercise as well as eat well the rest of the week, I feel like I can splurge a little on the occasion that I go to a restaurant as tasty as Soccer Taco.

Submitted by:

Anna Gewecke, MS, RD, LDN

(865) 305-8099

agewecke@utmck.edu

Soccer Taco received 3 out of 5 Forks rating as they do not offer non-fried appetizers and nutrition information is not available. Soccer Taco offers an on-line menu with their lunch specials and daily specials, so try to plan your healthy dining experience before you go! Soccer Taco is a dine-in restaurant located on Kingston Pike in the Bearden area and a new opening in Market Square.

"What Does the Dietitian Order?" @ Oscar's

2011-03-19T13:47:00.001-04:00

Reviewed February 28, 2011 by Alice Jablonski

3 out of 5 Forks

Oscar’s Restaurant offers fine Italian cuisine quickly, conveniently, and at an affordable price. Located on Cumberland Ave or “The Strip”, Oscar’s has been a favorite of the Knoxville area since 1985. They offer a cozy dining room for customers who prefer to dine-in; however they are best known for their delivery service. Open into the wee hours of the morning (Sunday-Thursday, until 2 AM, and Friday- Saturday, until 3AM), Oscar’s kitchen will happily provide your late night snack. They have a broad delivery area covering UT campus, Downtown, Sequoyah Hills, Alcoa Highway, Broadway, and South Knoxville which enables Oscar’s to provide delicious cuisine all over Knoxville.

Oscar’s extensive menu includes everything from fresh, crisp salads and warm pitas to specialty pizzas, large calzones, and handcrafted burgers. When dining at Oscar’s, the healthy eater might choose the Veggie City Pita or Falafel Pita. Both are packed full of fresh vegetables such as red onions, green peppers, black olives, fresh spinach, cucumbers, carrots, lettuce, and tomatoes. The pita bread is always fresh and warm and the provolone cheese is nicely melted. The Falafel Pita also includes a tasty hummus spread to add protein to the sandwich. Although the pitas are normally served with plain chips on the side, for just one dollar more you can order a serving of freshly steamed vegetables with your pita to complete the healthy meal. Other healthy entrée options include the Turkey and Provolone Wrap or the Low-fat Black Bean burger. I enjoyed the White Spinach Calzone, while my friend ordered the Greek Salad and the Hummus and Pita Bread appetizer. Portion sizes are large enough to share with a friend or to enjoy for a later meal.

When ordering take-out, the receptionist gives the estimated time of delivery in order for the customer to know when to expect their meal, and the delivery personel is timely and drops off the food with a smile.

Submitted by:

Alice Jablonski, TN Tech University Dietetics Student
3997 Midland Ave

Knoxville, TN 37919

Oscar’s received 3 out of 5 forks because there is an additional $1 charge for steamed veggies or a side salad and nutrition information is not available.

Recipes: Cherry, Date and Lemon Muffins

2011-03-18T18:43:00.009-04:00

I was wrong. That is so hard to say.

My error in judgement was thinking that one could not procure a stellar flour-free baked good. And why even try? I knew I would just end up with some sort of hockey puck-like creature reminiscent of my culinary science class on "what happens when you accidentally leave out the flour." But again, I have been humbled and now stand corrected and enlightened before you.

It all started with the CrossFit Paleo Challenge. Our fabulous neighbors (and fellow CrossFitters) participated at our affiliate, CrossFit Ktown, and at the end of the 12-week challenge, they looked great, felt great, and gained tons of strength. What is the Paleo diet? It's an eating lifestyle based on the foods that our hunter-gatherer ancestors ate: meat, fish, fruit, vegetables, nuts, seeds. No dairy, grains, legumes, or processed foods. There are, of course, many variations of this way of eating, but those are the basic principles.

What about this made me go run and hide under my bed?

No baked goods for 12 weeks??!!! That's torturous! It's unethical! It's inhumane!

I've heard urban legends of those almond flour goodies that are "just as delicious as the wheat flour version," but I lumped those in the same category as those people who say you can bake with Splenda and not tell the difference. They are either wrong, or their taste buds have ceased to function. I'm going with the former.

But my neighbor was wise to my prejudiced ways, and presented on my doorstep with piping hot, fresh-from-the-oven Cherry, Date and Lemon muffins made with 100% ground almonds. She knows I can't resist something with a name like that.

Now I've made some fabulous muffins in my day, but these are off the charts. The natural oil in almonds makes these muffins super rich and delicious. Lots of dried fruit, with a delicate lemon flavor, too. The original recipe calls for agave nectar, but I used honey and they turned out great. There's nothing special about agave nectar anyway-- it's a highly-processed form of fructose. Either sweetener makes these muffins non-strict Paleo, but these are much better options than those jumbotron muffins you find at the grocery store.

So am I ready to shun my beloved baguette and be a strict Paleo convert? Not necessarily. In my opinion, life is too short to live without moderate amounts of my favorite refined carbolicious goodies. But there's a growing body of legit science behind the Paleo lifestyle, and the Booze Hound and I are incorporating some of the basic concepts into our daily lives. Who wouldn't benefit from more nuts, fruits, veggies, fish and grass-fed meat?

Whether you're Paleo perfect, or just trying to watch your white flour intake, everyone can agree that these muffins are delicious. Would I, lover of all things French, fattening, and fabulous, steer you wrong?? Happy baking!

Cherry, Date and Lemon Muffins

Recipe from my fabulous neighbor!

Printable recipe here

Makes 12 muffins

2 c blanched almond flour (I grind my own in my food processor-- super easy!)

1/2 tsp salt

1 tsp baking soda

3/4 c dried cherries

1/4 c dates

Zest of one lemon

1/2 c canola oil

3 eggs

1/2 c honey or agave nectar

2 tsp lemon juice

1. Preheat oven to 350 degrees.

2. In a large bowl, combine almond flour, salt, baking soda, cherries, dates and lemon zest.

3. In a smaller bowl, stir together oil, eggs, honey/agave, and lemon juice. Stir wet ingredients into dry ingredients.

4. Spoon batter into lined muffin tins (muffin papers are essential!! Major stick-fest otherwise!). Bake 25-30 minutes.

Submitted by:

The Food Hound

Food-hound@hotmail.com

http://food-hound.blogspot.com

Knox Events for Weekend of March 18 - 20

2011-03-17T16:39:00.002-04:00

Forks of the River Trail Race

Sunday, March 20 @ Ijam's Nature Center

Race starts at 9 a.m. and starts/ends at Ijam's Nature Center

Registration ends TONIGHT March 17, 2011 at 11:59 p.m.!

This year's race course will combine wooded singletrack with pathways that traverse cropland and hayfields, covering more than six miles in length.

$10 Adults; $5 Students 14 and younger

___________________________________________________

Rita's Annual Italian Ice Giveaway

Sunday, March 20 @ Rita's

Come and enjoy a FREE Italian Ice at Rita's in Market Square this Sunday to mark the first day of Spring! Honor this 18-year Rita's tradition from noon till 9 p.m.

"What Does the Dietitian Order?" @ Chili's

2011-03-17T15:58:00.001-04:00

Reviewed February 24, 2011 by UTK Dietetic Intern

4 out of 5 Forks

Whether you want to go out with the family or relax with friends, Chili’s is an inviting, laid-back restaurant where you can enjoy some of your favorite American and Southwestern indulgences. Yes, Chili’s does make it easy to indulge. Many of their entrees are fat and calorie-laden and often consumed after starting with Chili’s famous, bottomless chips and salsa.

However, Chili’s does offer a Guiltless Grill menu with lower calorie and lower fat dishes. These options are much needed because many of their popular entrees such as the Classic Bacon Burger, Chicken Crispers, and Chili’s Original Baby Back Ribs are 1300-1600 calories and easily meet or exceed the recommended total fat grams for an entire day (recommended total fat per day: 56-78g; total fat for entrees, respectively: 85g, 66g, 84g). Chili’s Guiltless Grill Salmon (520 calories, 16g fat) or Margarita Grilled Chicken (600 calories, 13g fat) are two tasty options that are better choices for your heart and waistline. Try these dishes with steamed veggies, rice (no butter), or black beans. Chili’s will allow you to order rice without butter and substitute healthier sides for others for no charge.

During my recent visit to Chili’s, I was especially in the mood for a Southwestern dish, so I ordered the Chicken Fajitas. The delectable smell from the patron’s fajitas at the next table was enough to make my decision. This Southwestern favorite is not only delicious, but it is a good source of lean protein and veggies. Like the majority of Chili’s entrees, you receive a rather large portion, so consider taking the third fajita home or sharing it with a friend. Also, be aware of the high fat and high calorie condiments that are served with the fajitas. Nutirtion information is available on their website. Additionally, Chili’s vegetarian menu options and suggested menu options for specific food allergies such as gluten, egg, peanut, etc. are available online. So the next time you find yourself wanting to unwind at Chili’s, remember there are some tasty dishes that won’t cost you an arm and a leg OR your heart and waistline!

Submitted by:

UTK Dietetic Intern

Chili’s received 4 out of 5 Forks because non-fried appetizers are not available. Chili’s offers dine-in and carry out meals at multiple locations throughout the Knoxville area.

"What Does the Dietitian Order?" @ Los Amigos

2011-03-16T21:10:00.004-04:00

Reviewed March 2, 2011 by Heather Pierce, MS, RD, CDE, LDN

4 out of 5 Forks

My hubby and I split the shrimp fajitas (our typical choice at any Mexican restaurant). I like this choice because it provides a lean source of protein and you have full control of the added fats. Chicken would be fine as well or beans, but don't rely on cheese as your protein choice here. Unfortunately 2 tbsp. of white cheese dip (approximately the size of a golfball) can be around 40- 80 calories and 4-7 grams of fat (Calorie King database). The good news is that salsa is only ~20 calories per 1/2 cup- so use this to flavor instead of cheese. Pico de gallo is also good to have on the plate since it makes the plate look fuller as well as add flavor without fat. I typically choose corn tortillas since they are higher in fiber and lower in calories. My biggest hurdle, like most of us that LOVE Mexican, is the chips. Keep in mind that a serving should be around 2 ounces ( ~2 lady handfuls). If you elect to go beyond the limits, just remember that just 2 oz. chips provides close to 300 calories and 14 grams of fat.

This restaurant provides friendly staff and I believe they would modify foods for you if requested. They are a family-based restaurant and a local favorite. It is conveniently located on Maryville's Greenbelt. So take a walk after you indulge in chips....cause I know you are going to!

Submitted by:

Heather Pierce, MS, RD, CDE, LDN
Blount Memorial Hospital
Weight Management Center
907 E. Lamar Alexander Parkway
Maryville, TN 37804

Los Amigos received 4 out of 5 forks because nutrition information is not available. Standard Mexican fare side dishes are available and healthier options can be determined by the patron. Los Amigos is available for both dine-in and carry out meals in Maryville.

Recipes: Go Green for St. Patrick's Day

2011-03-15T19:54:00.004-04:00

St. Patrick's Day is Thursday! If you're looking for a green recipe to try at home, we've got two here. If you'd rather go out for some Irish fare, why not try The Irish Times in Turkey Creek or The Crown & Goose in the Old City? We've already reviewed Crown and Goose, so check it out before you go.

May the luck of the Irish be yours on Thursday!

Red Potato Colcannon

Colcannon is a traditional Irish dish consisting of mashed potatoes with kale or cabbage. Eating Well always has healthy, great tasting recipes and this one didn't disappoint! This version of colcannon uses only a small amount of butter and low-fat milk

Ingredients:

1 pound small red potatoes, scrubbed and cut in half

1 tablespoon butter

1/2 cup onion, thinly sliced

6 cups green cabbage, thinly sliced (about 1/2 head)

1 cup low-fat milk, milk

1 teaspoon salt

1/4 teaspoon white pepper

Directions:

Place potatoes in a steamer basket over once inch of boiling water in a Dutch over. Steam, covered, until just cooked through, about 15 minutes. Transfer to large bowl and cover to keep warm.

Heat butter in a large nonstick skillet over medium heat. Add onion and cook until translucent, about 2 minutes. Add cabbage and continue cooking stirring occasionally, until cabbage begins to brown, about 5 minutes.

Reduce heat to low and stir in milk, salt and white pepper; cover and cook until cabbage is tender, about minutes. Add cabbage mixtures to potatoes. Mash to desired consistency.

Submitted by:

Jennifer Nicklas, MS-MPH, RD, LDN

jcnicklas@gmail.com

Eat Right with Color… To Maintain Your Health While on Dialysis

2011-03-14T13:46:00.000-04:00

The diet recommended for people who need dialysis can be very limiting. While it is important to follow the recommended limitations, it is also critical to include as much variety as you can in your diet to get the best nutritional value.

The foods listed below will help to give you some ideas on how to include more color in your diet. Be sure to talk with your renal RD about what is best for your specific health needs.

Green

Fruits: Apples, grapes, kiwi, lime

Vegetables: Asparagus, broccoli, green beans, green pepper, celery, lettuce, kale

Orange & Yellow

Fruits: Apricots, grape fruit, peach, pineapple, tangerine

Vegetables: Carrots, yellow pepper, corn, yellow squash

Purple & Blue

Fruits: Blackberries, blueberries, plums

Vegetables: Eggplant, purple cabbage

Red

Fruits: Cherries, cranberries, grapes, grapefruit, raspberries, strawberries

Vegetables: Red onion, red pepper, rhubarb, radishes

White, Tan, Brown

Fruits: Pears

Vegetables: Cauliflower, mushrooms, onions, turnips, white corn.

Submitted by:

Knoxville-Area RD

“What Does the Dietitian Order?” @ IHOP

2011-03-13T13:04:00.001-04:00

Reviewed February 17, 2011 by Anna Gewecke, MS, RD, LDN

4 out of 5 Forks

My husband wanted sausage on a Thursday night, and I was game for breakfast for dinner, so we decided to go to IHOP. I ordered the garden omelet because of the number of vegetables it includes (mushrooms, onion, green pepper and tomato), because it has plenty of protein, and because it comes with pancakes. I could have gotten fresh fruit instead, but I really like pancakes! Many breakfast choices don’t contain veggies, and eating these as much as I can is important to me. The server gave me the butter on the side without any grief. I noticed later that IHOP now has a whole wheat pancake with real blueberries - one of my favorite foods! When my omelet came, I was disappointed in the amount of vegetables it actually contained. With so many listed, I expected it to be FULL of veggies, but they were really more of a condiment. If I had to do it over, I would have asked for extra veggies, and also for the blueberry pancakes (even though I suspect that would have cost more). Another thing I did was order with the plan to eat less than half of the omelet, since IHOP’s omelets are HUGE. I took home about 2/3 of the omelet and 1/3 of the pancakes, and ate the leftovers for breakfast the next day!

IHOP has rolled out their “Simple & Fit” menu items since the last time I was there. I like that these are easily distinguished from the other menu items by a green circle with a strawberry and that all these items have the calories listed (although none of the others do). I was surprised to see that IHOP actually has a lot of foods that qualify for “Simple & Fit” description. Unfortunately, these menu items can be up to 600 calories, which is a bit high. They also have suggestions on the menu for how to order your favorite menu items to make them lower calorie - like to order without butter or with sugar free syrup. Nutrition information is available online.

“What Does the Dietitian Order?” @ Trio Café

2011-03-12T14:41:00.001-05:00

Reviewed February 12, 2011 by UTK Nutrition Grad Student

4 out of 5 Forks

Healthy options for the conscious diner are available at Trio Café. Suggestions include the cinnamon oatmeal, custom salad with a variety of vegetable/fruit/nut toppings and an oil and vinegar dressing, veggie panini, pan-seared chicken breast, Alaskan salmon, and out of the garden pasta. No modifications were made; however, Trio is great at substitutions and modifying.

I ordered the veggie panini with French fries as a side. The veggie panini featured roasted portobello mushrooms, roasted peppers, baby spinach, Havarti, and pesto aioli. The food was delicious, and the atmosphere is great for a nice dinner with family and/or friends. TVs make for a warm experience, and the set-up is comfortable and inviting.

I give Trio Café 4 out of 5 forks and would return. The ingredients are fresh, flavorful, and plentiful. The café offers a combination of interesting, new foods in addition to traditional comfort foods. I also enjoy that Trio also offers drinks, coffee, or desserts. The long hours are appealing because a diner can choose to eat any meal at the café (breakfast served until 11AM). Because it’s located right in Market Square, it is a great hangout or meeting spot. A greater amount of healthy options, such as vegetarian or seafood, would be welcomed.

Recipe: Romancing the Chili Cheese Fry

2011-03-11T10:18:00.001-05:00

Chili cheese fries! Romantic, non???

Haha, no, not romantic at all. But not completely out of context because we are barely out of the throes of football season and just celebrated Valentine’s Day a few short weeks ago. And now March Madness is upon us…

I've been craving chili cheese fries ever since the Booze Hound and I saw a steaming plate waft by us at a bar a few weeks ago. Living in TN is great, but it poses significant challenges for New England sports fans who want to watch their Patriots, Bruins and Red Sox dominate on the big screen. We have to watch many of the games at a bar because they're not always on regional TV. And going to a bar brings with it the unfortunate side effect of wanting nasty bar food. Not that it's all nasty, but once the Booze Hound and I knock a few back, we start wanting everything on the menu... and that is a nasty sight.

But really, what's so bad about chili cheese fries in the comfort of your own home? Homemade chili, oven fries, and gobs of cheese. Nothing wrong with this picture. But the secret to authenticity is to not get fancy. I know, I know... so hard for a Food Hound. But really, it's the only way to go. Basic chili, plain roasted fry-cut potatoes, and lotsa jack/cheddar cheese. Lucky for me I just happen to have a basic chili recipe that will knock your socks off and is great for young kids or otherwise unadventurous chili-lovers.

Fabulous Food Hound Chili Cheese Fries

Serves 4

Printable recipe here

4 cups prepared chili (awesome, speedy recipe below)

3 large baking potatoes

2 T olive oil

Salt and pepper to taste

2 cups shredded Mexi-blend or cheddar or jack cheese (I use a whole bag, oink)

Preheat oven to 400 degrees F. Warm the chili, set aside.

Leaving the peel on, slice the potatoes into fry-like slices (as below). Toss them with the olive oil, salt and pepper, and spread on a baking sheet in an even layer. Bake at 400 for about 20 mins. Stir, then increase oven temp to 450 degrees and roast for 10-20 more minutes, or until nicely browned and somewhat crispy.

Resist urge to eat fries as-is.

Divide fries between 4 broiler-safe dishes.* Ladle 1 c of warm chili over each portion of fries, and top with 1/2 c cheese. Broil on high for about 5 minutes, or until bubbly and fabulous-looking. Sit in front of game and eat! Hot pads might be a good idea since the dishes will be hot hot hot.

Knox Events for Weekend of March 11 - 13

2011-03-10T13:23:00.008-05:00

Knoxville Food Tours
Fridays and Sundays

Fridays, 2:30 - 4:30pm (Gay Street)
Sundays, 2:30 - 4:30pm (Market Square)

Two-hour guided walking tours with food tastings from 6 to 10 locally-owned restaurants. Participating merchants on the Gay Street tour: The Parlor, Shonos in City, Bistro at the Bijou, Coolato Gelato, Sapphire, Downtown Grind, and Mast General Store and the Market Square tour: Lenny’s, Steamboat Sandwiches, Trio, La Costa, Cocoa Moon/Koi, Sangria's. Both tours start at the Knoxville Visitors Center on Gay Street and are less than 1 mile.

Tickets ($39) must be purchased in advance.

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Be Great Run 8K

Saturday, March 12 @ Tyson Park

Packet Pick Up/Late Registration: 8:00 - 8:45am
8K Race: 9:00am
2-Mile Walk/Run: 9:10am

Club Blue, a social and professional networking group that drives awareness and raises funds for Boys & Girls Clubs of the Tennessee Valley, is hosting this race. You can register online or on the day of the race.

$30 Registration, $20 Couch Potato Entry Fee (with shirt, no participation), children 12 and under free for 2 Mile Walk/Run (no shirt)

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Gluten Free Vendor Fair
Saturday, March 12 @ the Jacobs Building at Chilhowee Park & Exposition Center

Celi-Act Knoxville will be holding its 3rd annual Gluten Free Vendor Fair this weekend.Visit Celi-Act's website for more information about the vendors as well as the speaking and cooking schedules.

Free parking; $5 cash (children 13 and under free) and $20 max per family

“What Does the Dietitian Order?” @ Veg-O-Rama

2011-03-10T10:56:00.000-05:00

Reviewed February 25, 2011 by UTK Dietetic Intern

4 out of 5 Forks

What would a nutritionist order at a vegetarian restaurant featuring organic, locally-grown ingredients? Anything with a side of more! Still fairly new to the downtown Knoxville food scene, Veg-O-Rama has great potential as a niche eatery considering: (1) its proximity to a predominantly young, progressive-ish neighborhood in North Knoxville; and (2) its yum factor (sans the typical guilt among the health-conscious folks). Veg-O-Rama uses wholesome ingredients to creatively manipulate menu standards, such as reubens, burgers, cheese steaks, and pasta, into meatless nutrient-dense dishes. Vegetarian does not always mean healthy when high-fat sauces and/or salt- and sugar-laden ingredients replace meat to maintain heavy flavor, but Veg-O-Rama is conscious of preparing food with appropriate amounts of flavor-enhancing techniques. The food tastes exactly the right degree of tasty. Sometimes the combinations of ingredients are unexpected (example - sriracha on pasta salad and purple cabbage slaw on a [tofu] reuban), but they are always colorful and pleasing to the body and mind.

As far as pricing, Veg-O-Rama maintains a fairly competitive price structure considering the relatively high cost of organic and fresh ingredients. A typical dish will sell in the $8-10 range. Their portion sizes are not like those you may get at a typical restaurant, but they are appropriate for satisfying (not stuffing) customers. My tofu reuban was no bigger than your average sandwich (though perhaps a little thicker) but it, and my side of French onion soup, was just the right amount of food! Plus, the restaurant’s décor—antique with a modern art twist—makes for a fun and relaxing dining atmosphere. There are couches and a wide selection of local and national publications with which to kill some time while waiting for your food, sipping tea, or just relaxing on a Saturday afternoon.

In terms of service, Veg-O-Rama’s staff is very friendly and accommodating. On one occasion, I went into the restaurant just before closing, desperate for a meal after a particularly hectic day. Despite being in the process of cleaning up for the night, the staff encouraged me to stay and fixed me a quality meal—and quickly. I ate in the company of the cook and wait staff and had an all around great time.

Oh, and in case you need to be just a little bad, Veg-O-Rama does have beer on tap.

Submitted by:

UTK Dietetic Intern

Veg-O-Rama is a dine-in, full-service restaurant and bar on North Central Street in Knoxville.

Veg-O-Rama received 4 out of 5 forks because nutrition information is not available in store or online.

Celebrate Registered Dietitian Day!

2011-03-09T10:17:00.000-05:00

Today is Registered Dietitian Day! We would like to thank all of the RDs that have contributed to the Eat Right Knox blog - without their expertise and help, we would not be succesful.

Remember RDs are THE food and nutrition experts.

If you have questions or need accurate nutrition advice, please seek out an RD!

Happy RD Day from the Eat Right Knox Blog Team!

“What Does the Dietitian Order?” @ Applebee’s

2011-03-09T09:49:00.002-05:00

Reviewed February 16, 2011 by UTK Dietetic Intern

5 out of 5 Forks

Applebee’s has a section of the menu devoted to dishes “Under 550 Calories.” These items are a great way to be sure you are ordering an item that isn’t loaded with fat and calories. However, the concern with these “diet” menu items is always taste. Well, I tried the “Dijon Chicken and Portobellos,” and it was great! They are able to keep it under 550 calories by using only a sprinkle of cheese and a mustard-based sauce. Other flavors come from the onions, peppers and mushrooms. Also, this dish comes with sides of steamed potatoes and vegetables, which can be substituted with any menu item for no extra cost! Don’t expect too many potatoes though - the portion size is small to stay within the 550-calorie limit! Other items included in the “Under 550 Calories” section are steaks, whole wheat pasta dishes, and a shrimp and rice dish that all looked tasty. These menu items cost between $9-13, which is on the cheaper end of the menu (ranges $9-18).

On the other hand, if you venture out of the “Under 550 Calories” section, you won’t find many items that aren’t fried or smothered in butter. Even the salads are loaded with cheese, bacon, and croutons, and the only healthy dressing option is oil and vinegar. So be aware and ask to modify recipes based on your needs!

Recipes: Oatmeal Two Ways!

2011-03-08T10:33:00.002-05:00

Looking to make your heart-healthy oatmeal more exciting? Here are two unique recipes!

“Almond Joy” Oatmeal

Ingredients:

1 cup nonfat milk

½ cup old fashioned oats

Pinch of salt

2 Tbsp. light coconut milk

1 tsp. semisweet/dark chocolate chips

1 tsp. unsweetened coconut shreds

1 Tbsp. chopped almonds, toasted

Directions:

Cook oats in milk with salt until they reach the desired consistency. Pour into the serving bowl and top with remaining ingredients.

Carrot-Raisin Oatmeal

Ingredients:

1 cup nonfat milk

½ cup old fashioned oats

Pinch of salt

1 Tbsp. raisins

¼ cup freshly grated carrot

2 Tbsp. unsweetened applesauce

¼ tsp. cinnamon

¼ tsp. vanilla

A few fresh grates of ginger

1 tsp. dark brown sugar

1 clementine, peeled and segments separated

1 Tbsp. all natural unsweetened almond butter or 1 Tbsp. chopped almonds

Directions:

Cook oats and raisins in milk with salt until they reach desired consistency. Add the carrots, applesauce, sugar, and spices. Spoon into the serving bowl and top with the clementine segments and almond butter/almonds.

Submitted by:

Kori Higgins

UTK Nutrition Student

(865) 809-2001

Khiggin6@utk.edu

Knox Events: Celi-Act Knoxville's Gluten Free Vendor Fair

2011-03-07T10:52:00.000-05:00

Gluten Free Vendor Fair
Saturday, March 12 @ the Jacobs Building at Chilhowee Park & Exposition Center

Celi-Act Knoxville will be holding its 3rd annual Gluten Free Vendor Fair this weekend. This is a great opportunity to try some samples of gluten-free food from representatives of companies and restaurants around the city, around the region, and around the country. Over 800 people attended last year. Celi-Act's website has more information about the vendors as well as the speaking and cooking schedule.
Free parking; $5 cash (children 13 and under free) and $20 max per family

Why is Everyone Going Gluten-Free?

2011-03-07T10:43:00.000-05:00

Celiac Disease

Gluten-free diets are most frequently associated with celiac disease. One out of every 133 people in the United States has been diagnosed with celiac disease, a condition relating to the autoimmune system where gluten damages the lining of the small intestine. To accurately diagnose celiac disease or any other sensitivity, gluten must be present in the diet. You should always seek professional guidance before eliminating any nutrient, food, or food group from your diet, including gluten. Only those correctly diagnosed with celiac disease, or any other form of gluten intolerance, should follow a strict gluten-free diet.

Gluten is found in a large number of grains including wheat, barley, and rye and it can be used as a food additive, thickener, or stabilizing agent. For this reason, it can be found in numerous food products. Reading food labels accurately is crucial in a gluten-free diet. Products advertised as “wheat free” are not necessarily “gluten-free.”

What to look for on the food label:

Allowed	Not Allowed
Bean flour, buckwheat, flax, corn, millet, rice and rice bran, potato starch, seed flours, soy, quinoa	Barley, bran, bulgur, couscous, malt or malt extract, oats or oat bran, rye, spelt, any item with “wheat” in the name

Weight Loss

Gluten-free diets have been known to improve many behavioral disorders from autism to Attention Deficit Hyperactivity Disorder. The gluten-free diet has also started getting attention as a means to achieve weight loss. Because gluten is found in so many grains, elimination may lead to several nutrient deficiencies. Consuming naturally gluten-free foods such as fish, poultry, nuts, seeds, legumes, low fat dairy, fruits, vegetables, and brown rice is a healthy way to lose weight while following a gluten-free diet. This approach reduces intake of unhealthy fats, sodium, and cholesterol and provides a wholesome source of vitamins and minerals without eliminating any food groups.

Gluten-Free Grocery Shopping and Dining

Over 3,000 gluten-free products are now available through large supermarkets, health food stores, the internet, and mail order. Gluten-free menus are readily available at many participating restaurants. Anyone with diagnosed gluten sensitivity or celiac disease should be familiar with these restaurants and research the menu prior to dining out. If you or anyone you know may be suffering from gluten intolerance, contact a physician and arrange for appropriate tests for diagnosis.

Helpful Links

Celi-Act: Knoxville area celiacs helping each other

American Dietetic Association: Locate a helpful RD

Gluten Free Restaurants

Submitted by:

Maghen Stubbs, MS-MPH, RD

NHC Fort Sanders

Maghen.Stubbs@gmail.com

"What Does the Dietitian Order?" @ Sangria's Market Square

2011-03-06T12:18:00.002-05:00

Reviewed February 8, 2011 by Briana Presper, UTK Dietetic Intern

3 out of 5 Forks

Sangria’s Market Square offers a unique experience to sample many different items on the menu since it is a Spanish tapas-style restaurant. Paella, a large Spanish rice dish, is also available but be advised that since it is made from scratch, it will take upwards of 40 minutes to arrive at the table. Some healthy tapas options are: garbanzos (beans also called chickpeas), grilled vegetables, tuna Ibiza, and shrimp “Al Ajillo”. In addition, the Berry Caprese salad is amazing! Other tasty options are: the artichoke hearts, Spanish tortilla, Ai-oli potatoes, and croquetas. Be aware though, the artichoke hearts, potatoes, and croquetas are all deep fried.

Because all menu items are tapas style, they come in small portions. Sangria’s Market Square is a great place to share good food and conversation with friends and maybe enjoy a carafe of white or red sangria too!

Submitted by:

Briana Presper

UTK Dietetic Intern

bpresper@utk.edu

Sangria’s is a dine-in restaurant located in Market Square in Downtown Knoxville.

Sangria’s received 3 out of 5 forks because there is an extra charge to modify and substitute menu items and nutrition information is not available.

"What Does the Dietitian Order?" @ The Crown & Goose

2011-03-05T09:55:00.002-05:00

Reviewed February 25, 2011 by The Fat (Almost) Dietitian

2 out of 5 Forks

The Crown & Goose is an authentic London gastropub in the Old City, serving “world class food in a relaxed, traditional pub environment.” Their menu boasts appetizers (dubbed “small plates”), a variety of salads (check out the House Cured Salmon and Melon Salad), proper supper (I have been wanting to try the Acorn Squash Fall Risotto, but it is too spendy for my frugal soul), English classics (which include fish 'n' chips and bangers and mash), and dessert (check out the Traditional English Trifle)! Being a pub, the Crown & Goose also offers a large selection of beer, wine, liquor, and cocktails. Check out their menu!

Unfortunately, C & G only earned only 2 out of 5 forks L… Before dedicated pub-goers throw tomatoes, hear an (almost) RD out: Nutrition information is not available to restaurant-goers, subbing for a veggie side dish will cost some $, and few of the entrees met the “healthy” criteria set up by KDDA.

If you are hoping to minimize damage to your waistline I would opt for the House Cured Salmon and Melon Salad and a small plate such as the Butternut Squash and Goat Cheese Tart or the Mediterranean Mussels.

While C & G will not qualify as dietitian-friendly, it is most definitely foodie-friendly! No matter, true pub-goers will opt for the English classics:

I know I did!

Before y’all hate, check out this little gem from the menu:

Happy National Nutrition Month!

Submitted by:

The Fat (Almost) Dietitian

thefatdietitian@gmail.com

www.thefatdietitian.com

The Crown & Goose is a dine-in restaurant located in the Old City.

Knox Events for Weekend of March 4 - 6

2011-03-04T10:53:00.004-05:00

Women Today Expo
Friday, March 4 - Sunday, March 6 @ the Knoxville Convention Center

Friday 9am - 6pm
Saturday 9am - 6pm
Sunday noon - 6pm

The expo includes exhibitors, fashion shows, and cooking demonstrations - something for every woman in East Tennessee. Entertainment includes Gretchen Christine Rossi from "The Real Housewives of Orange County."

Tickets are available at the door:
Adult $10
Youth $6
2-Day $15
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"Love Your Libraries" Fun Run
Saturday, March 5 @ Circle Park on the UT campus

Registration: 6:45 - 7:45am
5K Race and One-Mile Fun Walk begins at 8am

Join other library supporters at the 19th annual “Love Your Libraries” Fun Run, sponsored by Comcast and hosted by the University of Tennessee Graduate Student Senate. Proceeds benefit the University of Tennessee Libraries.
Registration is $20, student registration is $10
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Mardi Growl
Saturday, March 5 @ Downtown PetSafe Dog Park and Market Square

Fourth Annual Costume Parade for Dogs at 11am @ Downtown PetSafe Dog Park
Festivities on Market Square: 12 - 2pm

The parade begins at the Downtown PetSafe Dog Park on the corner of Summit Hill Drive and Central Avenue, goes up Summit Hill Drive to Gay Street and ends at Market Square. The festivities include $10 microchips and rabies vaccinations, animal rescue groups, pet-related product vendors, music, and many pet-friendly restaurant patios. Proceeds benefit the Young-Williams Animal Center.
Parade registration is $15 per dog.