Shaking the Salt Habit: Let us Focus on More Spices

A Possible Piece to the Diabetes Puzzle

The origination of Insulin Resistance Syndrome has increased at a rapid rate over the course of the 21st century. By definition according to the research article by Petersen and  Frøyland,  “it’s a central dysfunction of the insulin resistance syndrome characterized by abdominal obesity and defects in both lipid and glucose homeostasis, increasing the risk for developing type 2 diabetes, cardiovascular diseases, nonalcoholic fatty liver disease, polycystic ovarian disease and certain types of cancer.” Shockingly, there has been an association of POPs (Persistent Organic Pollutants) and insulin resistance. In vivo, chronic exposure to low doses of POPs commonly found in many of our foods today, had an impairment of whole body insulin action and contributed to the development of abdominal obesity which can lead to metabolic syndrome. POPs have been found to accumulate themselves in farmed salmon and consumption leads to human exposure.1 This particular study fed rats a high fat (HF) diet using crude or refined fish oil from farmed Atlantic Salmon and investigated its metabolic impact for 28 days. Rats being fed high fat crude oil, [not refined] found a significant impact on alterations in lipid and insulin metabolism causing abdominal obesity, insulin resistance and hepatoststosis.1 This study was used to explain a potential reason for increased insulin resistance as a result of the POPs ability to down-regulate insulin-induced gene 1(Insig-1), which is activated by insulin to control cholesterol synthesis.1 To see the results go to this site .

For individuals who already have IRS, they can manage their condition with lifestyle modifications. Probiotics have been shown to help improve carbohydrate metabolism, fasting blood glucose levels, insulin sensitivity and metabolic stress.2 Many of the carbohydrate containing food items that have live active cultures include fermented milk and vegetables. When supplementation of symbiotics is included in the diet it showed a significant reduction in abdominal adiposity, improved serum lipid levels and reduced metabolic stress.2 Omega-3 which is found in most of these fatty fish aid in the overall inflammatory response in the body and when consumed with a variety of foods can help with insulin spikes in the blood.2

Overall, this research is an interesting find and although the outcome discussed altered lipid and glucose metabolism, salmon is an excellent source of Omega-3 which is an anti-inflammatory to help with systemic stress. According to the current guidelines it's recommended to consume fish twice a week. For more information on what kind of healthy fats to choose please visit the Academy of Nutrition and Dietetics Website for more information!

References:  

1. Ruzzin J, Petersen R, Frøyland L, et al. Persistent Organic Pollutant Exposure Leads to Insulin Resistance Syndrome. Environmental Health Perspectives. April 2010;118(4):465-471. 

2. Sáez-Lara MJ, Robles-Sanchez C, Ruiz-Ojeda FJ, Plaza-Diaz J, Gil A. Effects of Probiotics and Synbiotics on Obesity, Insulin Resistance Syndrome, Type 2 Diabetes and Non-Alcoholic Fatty Liver Disease: A Review of Human Clinical Trials. Cifuentes A, ed. International Journal of Molecular Sciences. 2016;17(6):928. doi:10.3390/ijms17060928.

Nutrition and Public Policy

 Policy. Bipartisan. Congressional Budget Office. Treat Reduce Obesity Act. Bills.  Legislators.

To be quite honest these were terms that had been quite mysterious and perplexing to me until the Public Policy Workshop. This workshop wasn't like any workshop I've ever been to. Other Dietitians from all around the US were there committed to training young leaders like me on how to effectively advocate for the profession. Everyone was grouped according to their state and lead into discussions on the Academy's big three priority areas: Older Americans Act, Treat and Reduce Obesity Act and Preventive Health Savings Act.

Each lecture was designed to give us the tools to communicate with our state legislators. Joy Bauer from the 'Today Show,' kicked off the Sunday conference with points of effectively communicating to your audience. It was emphasized during one lecture using a 6 C's alliteration that you are to express yourself: clearly, concisely, compassionately, conversationally, correctly and candidly. These tips paved the way to set our action plan for meetings on "The Hill."

This training brought us to our final day meeting with our State Senators and Representatives. At the beginning, the thought was quite daunting. Being a first timer I envisioned a panel of black tie and suits sitting on one side of the table; emotionless and serious. However, on out first visit Cody Magulek started talking to his representatives' staffer about the reauthorization of the Older Americans Act and everyone started to jump in expressing their own angle on the bill. Everyone was simply conversing with one another and I found myself relating my experiences to the need for this reauthorization and how it benefits many elders. Wow. Who knew talking to them would be this much fun and easy!

If there was one thing I learned and developed it was my confidence. We are the nutrition professionals. We have to advocate not only for ourselves but for the future individuals entering the field of Dietetics. As the overarching theme of this conference states, "If Dietetics is your profession then policy should be your passion!" 

New Jersey Public Policy Team with Senator Cory Booker

Your Snack Attack for Superbowl XLVIII

Christa's Holiday Series: Roasted Chicken stuffed with Prosciutto & Roasted Balsamic Cherry Tomatoes

Ingredients:
6 Thin Slice Chicken Breast (about 4oz each)
8oz Mushrooms, sliced
1 clove garlic, chopped
6 pieces Prosciutto, thinly sliced
2 Tbsp Spicy Mustard
2 Tbsp Olive Oil
6oz cherry tomatoes
2 Tbsp Balsamic vinegar
1/4C Bread Crumbs
1/2 Lemon
Pepper
Garlic Powder
Dried Parsley

Procedure:
 Pre-heat oven to 400'F on 'Convection Roast' option
Allow cooking time for 22-25 minutes or until chicken is opaque all the way through
Calories per 5oz chicken piece: 300-350kcal

1) In a medium skillet, heat olive oil and add mushrooms, garlic and spicy mustard until cooked all the way through.
2) In a separate baking dish, lay chicken pieces out, sprinkle with pepper and garlic powder.
3) Take mushroom mixture and wrap it in Prosciutto slice.
4) Take the Proscuitto with stuffed mushrooms and roll it into the chicken, placing the open side of the chicken down on the baking dish. Continue same procedure for each chicken breast.
5) Gather the cherry tomatoes and toss with balsamic vinegar and lay them on the side of each chicken piece.
6) Squeeze lemon juice on top of chicken breasts and sprinkle bread crumbs on each one being sure to pat down the bread crumbs.
7) Garnish with pepper and dried parsley.
8) Place in oven at 400'F for 22-25 minutes or until chicken is opaque all the way through.
9) ENJOY :)

Crock-Pot Season is Here

Christa's Crock-Pot Chicken Soup

32 oz of Low-Sodium Chicken Broth
12 oz thin slices of chicken breast
1/2 C Tomato Sauce
2 Celery, sliced 1/4" thick
2 Carrots, sliced 1/4" thick
1 Onion, sliced 1/4" thick
2 Bay Leaves
1/2tsp Garlic Powder
1/2 tsp Black Pepper
1tsp French Style Bouquet Garni
   (*includes: dill weed, green onion, basil, chives, tarragon, chervil, parsley, white pepper*)
1 C already cooked Whole Wheat Pasta Elbows




Cooking Directions:

1) Place chicken broth, tomato sauce, celery, carrots and all seasonings in crock pot under low heat
2) Pre-cook the chicken breast slices sprinkling the pepper and garlic powder on both sides. Cook until opaque or about 10 minutes
3) Cut up the chicken to where it's thinly sliced and almost "stringy-like."
4) Cook on Low Heat 4-6 hours or until carrots and celery are no longer hard.
5) 20 minutes before serving add Whole Wheat Pasta Elbows
6) Manga, manga!

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It was 48'F outside and nothing better hit the spot then homemade chicken noodle soup accompanied by a grilled cheese & tomato sandwich! From the "future Dietitians" standpoint I consumed my serving of vegetables (1C), protein (3oz) and 3 servings of whole grains lending itself to be about a 500kcal meal. I would estimate a 6oz bowl of this soup to be 150kcal-200kcal. And I want to highlight the benefits of.............

carrots from the carotenoid family! Beta carotene appears to neutralize free radicals that may damage cells and can be made into vitamin A within the body.

As I always like to say, everything in moderation :)

source: Academy of Nutrition and Dietetics Complete Food and Nutrition Guide 4th edition by: Roberta Larson Duyff, MS, RD, FADA, CFCS

Cranking up the Spice: Shrimp Skewers

This past week I just came back from Family Camp & what a wonderful time I had! The Lord taught me many valuable lessons in patience that by His grace, has helped mold me into a better believer. To Him be ALL honor and glory. Another awesome thing was the FOOD and one of the sisters working in the kitchen made Jamaican cuisine which inspired me to come home and make some reeeeeal spicy food so here it is shrimp on skewers with peppers & onions marinading in a Mojo Sauce (provided by Wegmans) sprinkled with spicy red-pepper flakes accompanied by an Orange Marmalade dipping sauce. OH the combination of sweet- spicy-salty. (AH! I feel like the  mouse on Ratatouille & his fireworks of flavor going off in his head). Below is the recipe:



Yields: ~ 10 Skewers

1 lb Shrimp
1C Mojo Marinade (Wegmans)
1 Red Pepper, cut into 1" squares
1 Green Pepper, cut into 1" squares
1 Orange Pepper, cut into 1" squares
1 Large Onion, cut into 1" squares  
Red-pepper flakes (optional to your level of spicy intensity)
1 C Orange Marmalade

1. Let shrimp, peppers & onions marinade in mojo sauce after they all have been prepped (~2 hours)
2. Skew on your shrimp, peppers & onions to desired amounts being sure to leave a reasonable distance between each pieces to allow consistent cooking
3. Sprinkle red-pepper flakes to desired level of spice
4. Place skewers on the grill on lowest setting ~10 minutes or until shrimp are visibly pink
5. In the meantime, heat up orange marmalade
6. EAT :)