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How Salty is Your Daily Diet?

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

Everyone is talking about reducing the salt in our diet and the foods we eat and I don't mind it one bit.  I've always been frustrated by its pervasiveness and irritated when the Chef can't find that delicate balance between bland and "you've got to be kidding me".  It's a flavor enhancer when just barely there and a blood pressure-raising, tongue-stinging disaster when over used.

While I may view it as an occasional nuisance, salt, or more specifically sodium, has become a serious dietary issue threatening the nation's health.  The recent report from the 2010 Dietary Guidelines Advisory Committee said that, in short, Americans need to eat less salt (so far, they're saying that the new recommendation should be closer to 1500 mg per day).  Coupled with our desperately low intake of potassium from fruits and vegetables, our country's high salt diet puts us at a greater risk for high blood pressure, stroke and other chronic diseases.

I was thinking...we all know that the foods that are the highest in sodium tend to be those that fall into the canned, processed, ready-made, snack, cured and fast food category...but do we really know how much sodium we are currently consuming from our mainstays, our daily preferences, the frequently consumed food in our fridge and pantry?  Just how salty is your fridge, freezer and cupboard now?  How salty is mine???

So, here's your homework:  perform a pantry raid - find the foods you eat daily, check their labels or look them up on the USDA nutrition analysis site and compare them to the potential 1500 mg per day that the new Dietary Guidelines (due out in late 2010) might recommend as a daily limit.   

I'll start with mine.  Let's see how this supposed "low sodium eater" does on a daily basis with the daily basics - there may be salty surprises!

 

 

 

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Foolproof, Farm-Fresh Dinner Party: Some Assembly Required

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

I love dinner parties.  I even love hosting them.  That said, I dread all the blood, sweat and tears that can accompany a labor intensive meal prepared for friends.  To avoid jumping into the shower when you hear the door buzzer, a dinner party is best prepared in advance and with tasty, nutritious foods that require just a bit of attention, rather than hours of poking and prodding.  As the summer winds down, my sister Lauren has created and tasted a menu that is perfect for those of you like me - happy host, crabby cook - and prefer it when only some assembly is required.  She'll walk you through her prep, but remember, you don't have to grow your dinner in an urban garden like she does, you can simply visit your local market. 

Hello all, Lauren here again, writing about my food and farming to round out Jenna's Eat Right Around blog.  This past weekend, Courtney (our other sister) had a dinner party, for which I did most of the prep and left it for her to put together with just a few instructions. 

First, getting the food:  Courtney wanted a cheese and charcuterie plate, fresh salads, roasted mushrooms and fresh pasta, so you need to go somewhere that has fresh herbs, vegetables, cheese and possibly homemade pasta.  May take one or two stops.  This is where we went... 

We made our way to Formaggio Kitchen in Cambridge to rally ingredients and pull something together to tempt and impress.  For the cheeses we got Oma, made by two good looking brothers in Vermont, a raspberry and juniper leaves-wrapped fresh goat, and an aged sheep's milk cheese.  We bought Fra Mani salami (Paul Bertolli's charcuterie out of Berkeley, CA) and a Parma Prosciutto.  I also picked up a lovely, local beurre doux.  Yum.  (Note from Jenna:  that's butter - I looked it up.)  

After seeing the offerings at Formaggio, at the market we bought Hen of the Woods mushrooms, shallots, Kentucky beans (green beans), large gumball size carrots (they are a French variety whose name escapes me), a beautiful and colorful medley of tiny potatoes, pea shoot tendrils (young leaves and shoots), poblano peppers and fennel, all from local farms. 

We then stopped by my garden at an elementary school in Boston's South End to pick herbs and radishes.  (I cannot tell you how exciting it is to finally have my own space to grow food!)  I have been living in areas for such a long time without garden space, and while that is still the case, this school plot is among the biggest gifts I've ever received.  All the herbs are sweeter and more lovely since I grew them.  I swear it's true.   From here, I picked parsley, chives, radishes, curly cress, bronze fennel, basil, and leaves from a plant that taste like garlic but isn't.  I have no idea what the plant really is, but is has to be edible because I am not dead yet.  (Note from Jenna:  that is not how we tell if a plant is OK to eat!)

Here's the menu (with just a few tips on how to assemble):

Baguette toasts with roasted Hen of the Woods mushrooms with shallots, herbs, olive oil and salt and pepper:  roast mushrooms with shallots and chopped parsley, chives, bathed in olive oil and salt and pepper on 350 degrees for 15 minutes or until tender.  Toast the baguette with OO and S&P.

Steamed Kentucky beans and round carrots with a shallot and herb butter (mix your herbs with the butter).

Potato salad with chives, scallions (from our mother's garden), and creme fraiche herb dressing.  Radishes and curly cress on top.

Pea shoot tendril salad with shaved fennel and scooped avocado, honey and Dijon mustard herb vinaigrette: salad dressing - 1 T Dijon mustard, same of honey, 2 T champagne vinegar, 3 T OO, s&p, chopped scallions, chives, garlic leafy plant.

Fresh Ravioli (find a great fresh pasta shop - that's what we did) with homemade fresh tomato sauce and roasted eggplant, also from mom's garden:  roasted eggplant sliced 3/4" thick, s&p, 350 degrees until crisped-edged.

Roasted poblano peppers on goat cheese toasts. 

Seriously, I didn't really cook anything - the whole meal was assembled, really.   Enjoy! 

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Longaberger Bike, Credit Fraud, Hollywood Run and the Best Pizza in Chicago

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

To continue to answer the question, where have I been?  I thought I'd compile the rest of the details into one blog post.  It's been an exciting couple of weeks!  And I use the word exciting to mean new, unexpected, not boring...but not necessarily good.  Other than training for Ironman (one month left), this should get us up to speed. 

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New Sushi in Lakeview with Meal Deal

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

This is a brief post and really just to alert you to an opening and meal deal in Lakeview.  It's called, Ukai Japanese Restaurant, 1059 Belmont, a block-ish from the red line.  They are having a grand opening deal that you should check out - $25 for 7 courses.  Nutty.  There are some great reviews on Yelp as well.  We enjoyed it...BYOB and the food was solid.  There are plenty of veggie choices and I think you should know about the 7 course deal before it expires! I don't have a lot to say about its nutritional attributes - it's sushi - but think you should have a taste and enjoy a meal deal! 

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Where I've Been: RAGBRAI 2010

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

After brief hiatus from my blog, I'm back.  I feel like I need to get you all up to speed on where I've been before I resume my nutrition tips, quips, restaurant comments and fitness talk.  I was going to pile it all into one photo gallery, but reconsidered since there are too many pics to share.  To start, here's RAGBRAI 2010 and some words on nutrition from my bike across (half) of Iowa.  

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Eat, Pie, Love

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

I spent the last few days biking RAGBRAI (more to come on that in a future post).  Because I knew I'd be off the grid for a few days, I asked my sister, Lauren, if she'd share some of her food love for my blog.  Here is what she had to say (and don't overlook the great pie pics below):

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Hello there, this is my inaugural debut as a web writer/food blogger, nice to be here, thanks for having me. When Jenna asked me to write for her this week while she rides her bike half-way across Iowa (yes, the state), I initially thought, well, crap, I don't know anything about fitness. Being her sister of sloth-like movements and habitual sedentary living, not one to ever finish an Ironman competition, let alone a high school track practice, I wasn't sure I could hold the attention of her online demographic. But then I remembered that I have a lot more in common with most of you than she does. I'm normal. You may relate to what I have to say.

So, without stalling any further, I bring you my post; my statement and declaration that you will all understand.  No, I won't talk about nutrition in the same way my sister does, and fitness will not be mentioned here in any intentional way, but hopefully you will be able to follow my meandering thoughts as I navigate this crazy world of blogging in the public domain. Because, for real, I'm about to come clean on something.

I love pie. I want you to love it too. It's beautiful, crumbly, sweet, reminiscent of windowsills wafting scents of baking fruit to passers by, it is emblematic of what is good in the world (yes, I know what a big statement that was). To me, and clearly I'm a romantic and crazy person, I think that pie makes life better. I make them to feed my family and friends, and I don't just want to feed them, because macaroni and cheese and chocolate can do that, I want to satiate their urges and make them identify new taste buds. I want them to pause with it in their mouths, to smile as the crust crumbles and sweetness (maybe a bit of savory in there? is that fleur de sel?) comes through, I want them to taste the warm, farm-fresh fruit as if it were still on the vine. I even picture hand stitched aprons and table cloths, antique pie servers and plates, flowers growing and milk being delivered in glass. A warm breeze.

I'm not kidding. I am not 80 years old, I swear, but about this I feel most passionately that some things are sacred. Pie is one of them. I do not have religion in my life, but I do have pie. And I'm wholly dedicated to it; a devout pie worshipper. 

My obsession began within just the last two years, and I've tried every pie crust recipe online. For the most part, I make up what I want to go inside. I make tarts and galettes too, tiny pies and big, hand held pies and little scrappy doughy bits cooked and kept for dipping in jam. The variations possible are limitless, and for Jenna's sake I'll mention that there's only 2 sticks of butter in my favorite recipe for crust and most of the time, I only use half the recipe. So otherwise, all you're eating is fruit, or sweet potatoes and caramelized onions, or chicken pot pie, or curried vegetables, or dried tomatoes and fresh herbs, or...(I'll stop, but you get the point- this can be healthy). And if you're a purist like me, you harvested these fruits and vegetables yourself, maybe you have the garden or farm that supplied most of it, and maybe, in your wildest and most hopeful moments, you hope to one day have the cow to make your own milk, the chickens for the meat, and the bees for the honey. If you make your pies truly from scratch, you'll have a more active lifestyle than most.
 
To my new friends, I'll show you my pictures and share a recipe. Obviously, I won't tell you all my secrets, because why then would you make the pilgrimage to the pie shop I'll open one day? It'll be called "Pie Shop." (purposeful period) or something equally clever.
 
My pie crust:
 
2 sticks real butter (salted for savory pies, unsalted for sweet)
2 1/2 cups All Purpose flour (you can totally use pastry or whole wheat too- try it, play around!)
1 tsp kosher salt
1 tsp sugar
Enough ice cold water or milk to form a dough ball

Cut the butter into small cubes and stick in the freezer for a bit. Mix the dry ingredients in a bowl (or directly in your Cuisinart). When butter is super cold (that's an exact temperature, duh), mix with dry ingredients. Julia Child says you should do this with your fingers so that you know what the dough should feel like. I agree, and now that I know what it should feel like, I use the Cuisinart. The outcome of this step is for all your butter to be mixed in with the flour and such, and broken down into what should remind you of  crumbly oats, little granular balls.

You want the butter well mixed. This is most easily achieved by hand by smashing the butter against the side of the bowl with your thumb, then incorporating the flour mixture. However, your hot little hands will warm the butter quickly, so work fast. In a mixer, this step happens in about five pulses. When sufficiently granular, add the cold liquid until it becomes a ball capable of being manipulated.

Take it out of the bowl, flour up your surface, work the dough quickly and just enough to form a ball. Split dough in half (this is enough dough for a top and bottom layer or two bottoms). Wrap in plastic wrap and refrigerate for 1-24 hours.

Roll out the dough, fit to your pie pan (leave enough to crimp to make a crust), fill and bake. I'm purposefully hazy on these last few directions because it's always different. I never really pay attention to the temperature I cook at (probably always within 350-450 degrees f), I rarely pay attention to the amount of time I cook something, and depending on the pie, I may precook my crust or use an egg wash to create a seal between bottom crust and filling...again, the variations are limitless. I will say this though, don't be afraid to mess it up, it'll still taste good. Your pie is always done cooking when the crust is tanned. Easy enough there, right?
 
If I haven't lost you completely by telling you how to do that, please see these pictures for inspiration!

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Busy Life? Fuel Properly!

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

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CeCe's Kitchen invited me to chat about fueling well for a busy lifestyle and answer questions that her listeners and family have.  Such fun!  CeCe is super duper, so check it out!

Click HERE:  CeCe's Kitchen

We talked about protein, meal planning, belly fat, nutrition for women, sports nutrition, organic foods and more! 

The Real Benefits of Exercise

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

Yesterday I was thinking about my blog, and all of you, while lathering a menthol muscle rub - wistfully missing my frequent dining out, tired of referring to food as "fuel".  I'm 7 weeks from Ironman Wisconsin and training has hijacked my life.  I could nap at the drop of a swim cap, eat my body weight in carbs and I feel like a crackhead getting a fix when the physical therapist pokes around my muscles.  I think my hair has gotten a few inches longer, but it's hard to tell since it's always wet and tied back.  Despite the clear zinc I bathe in, I have a freckle line across my jaw, permanent tan lines at the point of my bike/run shorts, a raspberry where my wetsuit zips up and the tips of my piggies are mad at me for letting my sneaks get wet during last week's Half Ironman. 

Despite these inconveniences, I know that my training has benefits.  For one, I go to the physical therapist because I have epicondylitis (tennis elbow) from typing on my computer and it seems that it only feels good when I'm exercising.  And, there's all that research.  Long term and clinical studies confirm that chronic exercise improves our blood pressure, reduces the risk for diabetes, heart disease and cancer, promotes weight loss, increases strength and endurance, improves mood, blah, blah, I could go on and on.  Yet, our country is in crisis - obesity rates are through the roof and heart disease is squelching lives - and physical fitness remains desperately low.  Everyone is talking about the health benefits of exercise, but it doesn't seem to move the needle.  So, I'd like to take a crack at it.  From an exerciser's perspective, here is a smattering of what I see as the real benefits of exercise.  Maybe one will speak to you and help you find your inner athlete!

Here are the real benefits of exercise:  

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11 Healthy Cooking Mistakes by Healthy Eats

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

My colleague, Dana Angelo White, MS, RD, blogger for Healthy Eats on the Food Network website, recently asked a bunch of us dietitians for our insights on healthy cooking mistakes.  She came up with list of mistakes and fixes from nutrition professionals - some a bit unexpected.  Dietitians are lovin' some perfectly portioned full-fat options, farm-fresh foods, believe in spicing things up and recognize the importance of taste and flavor.  Check out the nutritious insights on Healthy Eats Ask the Expert:  11 Healthy Cooking Mistakes

Dana's blog has the full list, which you must read because they include the sensible and simple solutions from the experts.  Here are a few of the mistakes to spark your interest...

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Vegan Lunch with Vital Juice

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EatRightAroundChicago

I'm a dietitian, I'm hungry and I'm looking for a good meal in Chicago that won't derail my healthy diet.

Yes, that's right, I had a vegan lunch with Vital Juice.  You know that I love veggies, but I think you may have picked up on my fondness of all things dairy and noticed that I include meats and seafood in my weekly fare (not daily, but weekly for sure).  Just to make sure we are on the same page, vegan means sans animal for wining, dining and living.  For those that proclaim vegetarianism as you enjoy a piece of salmon, this is not the case for vegans - vegans opt out of wearing or eating anything that contains any trace of animal.  It is also the premise and practice of successful Chicago restaurateur, Karyn Calabrese of Karyn's Raw, Karyn's Cooked and the location of my vegan lunch - the most recent addition and style-y - Karyn's on Green

I left the confines of my home office and put on a dress for this lovely lunch outing because I was invited, along with other Chicago bloggers, writers, dietitians and fitness folks and ChicagoNow's Mark Beier from Chicago Fit Club, to the Chicago launch of Vital Juice.  You don't drink this juice, you read it.  It's a website and daily email that gives you the lowdown on new and healthy eateries, workout hot-spots, spas and wellness events in Chicago.  Partnered with Karyn's creative cuisine, it was a healthy and tasty mid-day break.  Check it out...

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