Be a Food Safety “Top Gun”

As we head into the summer months, food safety becomes even more important. This short video:

Be a Food Safety "Top Gun"

Be a Food Safety “Top Gun”

provides tips and tools for preparing safe food for your friends and family.

Key points in your “Top Gun” flight plan include:

Avoid the Danger Zone – Keep food out of the range (either above or below) between 40 degrees and 140 degrees Farenheit.

Feel the Need for Speed – Store food  within 1-2 hours in shallow dishes for rapid cooling to below 40 degrees.

Turn and Burn – Roast meats to above 325 degrees;  Rotate and reheat to above 165 degrees; Hold at or above 140 degrees.

Knowing you have completed these tasks, you can relax and enjoy a delicious, safe meal with your family!

Information:

United States Department of Agriculture. Food Safety and Inspection Service. Food Safety Education.

Photo from Google Search:
Top Gun Photos

Music from iTunes: Kenny Loggins

To find a Registered Dietitian: Texas Academy of Nutrition and Dietetics

Natural, Local, Fresh

Homestead Farms

Homestead Farms

This summer semester one of my school assignments was to visit a local farm. Homestead Farms is a quaint farm located in Keller, TX at 4160 Keller-Hicks Road. If you blink, you will miss the driveway tucked in the middle of the urban development of Keller. The website indicates they sell fresh produce and raw goat’s milk. However, I soon learned that they additionally sell fresh meats, eggs and fresh cow’s milk products. When I pulled up, I was surprised at the number of patrons in the store.

The farm started about 6 years ago but the land has been in the Farris family since 1889. It is a true family farm. There are three families living on the farm who keep an eye on everything. Sarah runs the retail store and Michael runs the dairy and farm. The location is great for drop-in customers and invites Agro-tourism to teach people about agriculture. Many people today have lost touch with how real food is grown.

Homestead Farms caters to people changing their diet to more natural or locally grown, health food enthusiasts, moms and people who want fresh, wholesome foods for better health. Parents buy for children and infants. Since goat’s milk (or cow’s milk) alone cannot meet an infant’s nutritional needs, you have to both dilute and supplement goat’s milk with the missing nutrients. For parents interested in using goat’s milk, a registered dietitian can help ensure that nutrient needs are met. Additionally, it is important to remember that the Centers for Disease Control does not recommend consumption of unpasteurized milk of any kind especially by vulnerable populations such as infants, children, elderly or immuno-compromised individuals.

Sarah informs me they have never had an illness result from their milk. They milk about 40 goats twice each day taking about 3 hours each time they’re milked. Good sanitation practices keep the milk clean as it is taken directly from the goats without ever touching human hands. Then, the milk is instantly cooled and stored in milk tank for aseptic bottling. They sell out of fresh milk every day. They have a raw to retail permit but customers must purchase their milk at Homestead Farms per Texas State laws. Additionally, the farm undergoes inspection monthly by the Texas Department of State Health Services.

Sarah states that goat’s milk is very mild flavored. 80% of their diet is grass and some grain with added vitamins and minerals. She goes on to say that the lactose in raw goat’s milk is better tolerated and natural enzymes assist with digestion. Having heard Sarah’s declarations regarding all of the benefits of drinking goat’s milk, a quick review of the literature yielded little unbiased medical research to provide evidence to support these claims. Research should be pursued to substantiate the many anecdotal experiences about the medical benefits from goat milk consumption, which abound in trade publications and the popular press. This could be a good topic for future research!

Nubian Goats

Nubian Goats

The goats are Nubian goats from Africa…they make higher fat and protein milk like Jersey Cows. They also have beef cattle that are grass fed up in Montague County. The farm strives very hard to feed the animals what is naturally eaten. The pigs are raised on premise, purchased at a few hundred pounds and slaughtered at around 1,000 pounds.

In their produce, no pesticides are used…they are not certified organic but grow to organic standards. They embrace the “circle of life” concept to keep a sustainable farm by reusing and repurposing between plants and animals. Goats, pigs and chickens eat garden waste and animal waste can be used to fertilize crops.

While I was there, I did taste the raw goat’s milk. It was really light and fresh with a small goat cheese flavored aftertaste and was fantastic! The farm makes a great field trip for schools, a unique venue for birthday parties and an ideal way to reconnect people with how food is produced.

 

What about Water?

From a small age, I have always loved being around water. I learned to swim by literally jumping in the pool at age 5 or 6 and just taking off much to my mom’s dismay. Water has such a calming effect on me that I recently moved to be able to access the Trinity River Trails at a moments notice. Now, there is research being done regarding the therapeutic value of “blue space”.

Trinity River

Trinity River

In looking at the health benefits of water, scientists have been able to combine the calming effect of the green-scape which shows stress levels are lowered according to how much greenery present with the calming effect of water. Using images combining the two, starting with a pond progressing in size to a coastline increasing amounts of water in each image, people showed a strong preference for more and more water in the images in self-reported feelings of calm. So, research is indicating that being around “blue space” has emotional and mental benefits but at the same time dietitians know that water offers physical health benefits as well.

Enjoy some "Blue Space"

Enjoy some “Blue Space”

As we head into the summer months, paying attention to water can play an important role in balancing health as per the World Health Organization (WHO) definition. The WHO defines health as the complete state of mental, physical and social wellbeing. In the summer, we tend to socialize more outdoors and around water. These provide great outlets for our mental and social needs. However, many of us forget that as the temperature rises and we perspire more especially with exercise, we need to mind our water intake.

Water is often the forgotten nutrient. The human body consists of approximately 50-75% water and since we cannot store water, we need adequate amounts daily. Water is needed for many basic body functions as well as being a part of lean muscle mass, bones and fat stores. Each person will require different amounts of water based on body size, climate, weather, physical activity, foods eaten and individual metabolism.

Children require anywhere from 4-5 cups per day and adults 6-10 cups based on age and gender. Like all other nutrient needs, a Registered Dietitian can help determine the amount of water optimal for individual needs and lifestyles. Consuming too much or too little water can both have adverse effects especially for active people and athletes of any age. Research shows just a 1-2% level of dehydration can impact athletic performance and overall wellness.

Water is a Nutrient

Water is a Nutrient

Sources of water can include milk, plain water, coffee, tea, soup, juice and other beverages even soft drinks. However, sugar sweetened beverages should be limited due to the additional calories with generally limited nutrient content they provide. Foods with high water content can also contribute to total fluid intake such as watermelon, pineapple, celery and other fruits and vegetables. Alcohol as a beverage should be limited to recommended levels. Since alcohol can have a diuretic (dehydrating) effect, a good habit is to drink a glass of water for every serving of alcohol consumed when consuming alcohol. This helps to abate not only dehydration but also adverse effects of alcohol or hangovers, the next day.

As I write this post, the day outside is beautiful. Having survived another stressful semester of my doctoral program, I covet every moment of “blue space” to rejuvenate my spirit and refresh my mind before we start back to studies. So, I will end now and head out for a walk on the river…with a bottle of water in hand!

Are You Health Literate?

Teresa 2013

Do you “Talk the Talk”?

This Friday, I will have the privilege of speaking at the North Texas Dietitian Spring Seminar on Health Literacy. Additionally, I am coordinating the Health Literacy Conference sponsored by the United Way of Tarrant County, UNT Health Science Center and Texas Health Resources to be held in April for health professionals. This emerging topic impacting health outcomes is of utmost importance to all health professionals. For registered dietitians, translating our language into understandable, actionable terms not only from the medical but also the culinary world can mean help our clients and patients succeed when it comes to optimizing their health and wellness.

Quality health care depends on effective patient communication. The effectiveness of health care communication has received increased focus with the advent of the Affordable Care Act (ACA) requiring that consumers receive clear, consistent and comparable health information from health plans and insurers. At the same time, the ACA emphasizes patient-centered care using methods to improve patient understanding of complex medical issues.

Do you hear what I hear?

Do you hear what I hear?

Health literacy is the ability of the public to obtain, process and act on health information to optimize and maintain their health. A growing body of research indicates that limited health literacy can lead to adverse health outcomes due to patients’ inability to follow instructions on medications, labels and health messages. This is especially important in preventative care such as nutrition and physical activity.

Research estimates indicate that between one-third and one-half of all adults struggle with health literacy. This may lead to limited overall health and wellness, increased and longer hospitalizations, trouble managing chronic conditions, increased use of emergency care and higher mortality rates especially among the elderly, ethnic minorities and people of lower socioeconomic status. Limited health literacy costs the U.S. between $106 and $236 billion annually.

Health literacy issues have been traditionally viewed as individual patient deficits in knowledge and skills affecting their ability to manage health issues. Recently, adverse outcomes have been recognized as a health care system issue involving the complexity of navigating technical health information and exceedingly complicated health care systems. In this emerging view, much more of the responsibility for patient knowledge is borne by the health care system rather than by the patient. For many people, food procurement, preparation and nutrition are a foreign country with their own language, customs and mores. Registered dietitian’s translate for our patients to help them navigate food and nutrition and become successful in protecting their health.

Fort Worth, Texas…A Travel Destination?

Recently, I made a new cyber friend as kindred spirits in travel and media. Kendra asked me to fill her in on things to do in Fort Worth, the city in which I live. Kendra Thornton who lives in Chicago, a city I love to visit, appears as a travel expert on television stations across the country to offer travel tips and deals.

Fort Worth Stockyards

Fort Worth Stockyards

As I started thinking about why someone would want to visit Fort Worth, I considered the newly revamped downtown area which offers many restaurants as well as a variety of things to do from Pete’s Piano Bar to Four Day Weekend comedy club to the Bass Performance Hall, hotels and shopping. My recent post on Taverna highlighted just one of the restaurants and who could forget Reata, the cornerstone of Fort Worth’s downtown cuisine?

Another fun area is the up and coming West 7th development. Including not only restaurants such as Terra and Tillman’s but also the club Studio Eighty for some eighties music dancing, a variety of other clubs and bars, the West 7th Movie Tavern, Sweet Sammies Ice Cream and of course, more shopping! West 7th is located not too far from the Museum district including the Children’s Museum, Cowgirl Museum, Museum of Modern Art and the Kimbell Art Museum.

The University Park Shopping Village features more great restaurants and an offering of nice retail shops including Banana Republic, Talbots and the like. A great place to grab a sandwich or pastry in that area is McKinley’s Bakery. Hoffbrau is another beloved restaurant in that area and who could forget Silver Fox? Located just north of TCU on University, the area has the feel of a college town set in the middle of the city. Depending on the time of year, a Horned Frog football game is a great option for family fun or just tour the newly remodeled campus and stadium.

Half Marathon Teresa River

Trinity Trails

Both the West 7th and University Park areas are just adjacent to the expanding plethora of bike trails in and around Fort Worth. These trails are home to a number of Marathons, Bike Rides and Triathlons as well as winding next to the Fort Worth Zoo and the Botanic Gardens. The new bike rental system allows for a choice of biking or walking through or around these areas and venues. As a registered dietitian, I think it is important when vacationing to find ways to get out with the family, spouse or friends and be active.

Last but not least, I have to mention the Stockyards. This area gave rise to the slogan, “Where the West Begins” or another Fort Worth nickname, “Cowtown”. Visiting the stockyards gives privy to many specialty western shops, the world renowned Billy Bob’s Texas and Cattleman’s Steakhouse. There are additionally a smattering of smaller venues for dancing and the ever popular, Joe T. Garcia’s Mexican restaurant.

Throw in a couple of outliers, Salsa Fuego, Ellerbe Fine Foods and The Keg and some seasonal events such as Mayfest, the Stockshow and Rodeo and the Cowtown Marathon and I realized Fort Worth has become a travel destination. You will want to experience all that Fort Worth has to offer for your next vacation or business convention. Give me a shout if you need a tour guide!

Conjugates and Carbohydrates

Everyone remembers the line in Eat, Pray, Love where Julia Roberts in her role states that every word in Italian is like a truffle. She goes on to say that she is going to Italy to write a book and call it Conjugates and Carbohydrates.

The definition of conjugate means the bringing along of basics into the more complex. This fall’s important lesson is that embracing the basics in constructing one’s life can help us get back to those things that are important in leading a healthy lifestyle.

While my semester challenged me with the basics of Biostatistics and Epidemiology, I did manage to attend the Texas Academy of Nutrition and Dietetics media representative training. During our training, we made a new friend who taught us the basics of fashion for not only our media appearances and but also everyday.

Me with Victoria Snee

Me with Victoria Snee

Victoria Snee, author of The Beauty Buzz showed us the key to avoiding cosmetic and fashion catastrophes by sticking with tried-and-true products. By abiding by this rule, one can feel good about their appearance and project a positive image.

October went on to include attending the Academy of Nutrition and Dietetics Food and Nutrition Conference in Houston where I caught up with many friends from all over the country while refreshing my basic knowledge of nutrition in 2013. Another adventure took me to Lubbock, Texas where I spoke at Texas Tech and Lubbock Academy of Nutrition and Dietetics on the “New Basics,” emerging trends in public health nutrition.

When it comes to nutrition, the basics to fueling for life is choosing nutrient-rich foods. Nutrient-rich foods contain health-building nutrients while limiting calorie dense simple sugars and excess fats. Similarly to fat as one of my students pointed out in a recent blog post, people tend to have a bad connotation when hearing the word Carbohydrate.

The most recent dietary guidelines encourage us to make half our grains whole and at the same time increase our intake of fruits and vegetables. These are all complex carbohydrates that provide fiber, vitamins and minerals currently lacking in the American diet. Getting back to the basics means choosing those whole, unprocessed foods that provide healthy amounts of fat, carbohydrate and protein, the energy-yielding nutrients.

Armed with all of our new appreciation for the basics, my colleagues and I headed out for our end-of-semester dinner gladly embracing the complex carbohydrates at Taverna. Despite all of the parodies that have been played on the book title, I think we must venture inside the book to learn from Julia…embracing each nuance of life can bring us to a place of health and contentment. So, I say Conjugate away!

Own Your Outcomes

Exercise Your Options!

Exercise Your Options!

Despite the debate over the Affordable Health Care Act, one important facet asks people to take responsibility for their own health. Over time, our country has undergone a shift in health threats from communicable disease to chronic disease. In fact, many Americans are now living daily with a chronic disease such as high blood pressure, diabetes or cardiovascular disease. These chronic diseases not only burden our quality of life they additionally burden the health care expenditures in our country. The question becomes how do people lead a healthy lifestyle to prevent chronic disease or prevent disease from worsening and optimize outcomes?

The World Health Organization (WHO) defines health as a state of complete physical, mental and social well-being and not merely the absence of disease or infirmity. Good nutrition and adequate physical activity are among the most important influencers of health. Given the WHO definition lets look at optimizing outcomes?

Know Your Numbers

When looking at the current rates of chronic disease, nutritional intake and decreasing physical demands have played a major role in their development. As food available for consumption has increased in all major categories, the availability of energy dense foods that lack nutritive value has coincided. At the same time, increased portion sizes and sedentary lifestyles have further tipped the scales leaving a gap between energy in vs. energy out.

Do you know your BMI? Your Cholesterol level? HDL’s? Bone-Density or your Blood Pressure? And if you do, what are you doing to get them or maintain them in normal ranges? A Registered Dietitian can help you create a lifestyle that incorporates nutrient-rich foods to promote well-being. Registered Dietitian’s are the experts in food and nutrition who can translate current recommendations for good health into real life food to help keep your numbers in check.

Exercise Your Options

Is walk to you a four letter word? When is the last time you moved your body? The USDA Dietary Guidelines for Americans recommend that we pick activities that we like and start small. Even 10 minute increments over time can add up, as you spend more time being active the health benefits increase.

Many registered dietitians are additionally certified in physical fitness or work closely with fitness experts.They may additionally work at community centers or local fitness facilities where they can be accessed at reasonable or nominal fees. Combined they can help find ways to achieve at least 30 minutes of movement in your day or more optimally 60 minutes. Make an appointment today and find out: What moves you?

Stay Social

Stay Social!

Stay Social!

Numerous studies have suggested that strong social ties are associated with better health and longevity, a sweeping review of the research in 2010 showed that people who have strong ties to family, friends or co-workers have a 50 percent lower risk of dying over a given period than those with fewer social connections.

Good friends help increase the sense of belonging and purpose, boost happiness, reduce stress, improve self-worth, help cope with traumas, such as divorce, serious illness, job loss or the death of a loved one and may even encourage changing and following healthy lifestyle habits, such as drinking only in moderation or getting a minimum amount of exercise.

Embracing the WHO definition of health can help people develop a lifestyle that supports health and well-being. Eating well to keep your numbers in check, moving more to increase physical fitness and staying social can optimize health outcomes. In turn, we can all contribute to reversing the trend towards chronic disease in our country. So do your part, own your outcomes!

 

Ode to Rusty

Rusty PillowRusty could light up a room when he entered. In fact, the whole house seemed brighter with him around. Rusty came into our lives 8 years ago and grew up with my girls. He was a part of every holiday, milestone, success and failure lovingly giving plenty of hugs or consoling whichever was needed.

Rusty was Ryan’s cheerleading coach as she held him in various holds to practice and never even flinched. He was Megan’s soul mate lying amongst her various books, movies or studies. Whatever she happened to be doing that day was fine with him.Ryan and Rusty 2

Rusty loved his dad too. When I would take him to his house in the mornings, he would run back to the bathroom to find David and repeat the ritual of heading to the kitchen together to greet his brother dogs.

Rusty was my faithful walking companion. We must have walked hundreds of miles together at duck ponds, parks and around our neighborhood. He loved to go with me on errands and would happily ride “shotgun” as he knew there would be a stop along the way for a walk.

Rusty ShotgunOn September 2, 2013, Rusty was taken from us with the vengeance of a terroristic attack. Someone stole Rusty from David’s backyard as we all slept and the rain poured down. This day will forever be our September 11th.

Similarly to those who lost their loved ones on September 11th and those who lost their limbs at the Boston bombing, I now know the depth of sorrow and pain that can be caused by such an attack. We are no longer safe at work, nor at play and now not even in our own backyards. What is happening to this country that someone could be so callous as to blow a hole in my family’s heart that feels like ground zero?

I have so many regrets about the last few hours with him and songs like “One More Day” by Diamond Rio and “I’ll Never Get Over You” by Miranda Lambert have new meaning. Those of you reading this may think I am overdramatizing the loss of a dog. Rusty was not just a dog, he was a member of our family.

A good friend of mine tweeted this scripture today, “Trust in the Lord with all your heart and lean not on your own understanding.” – Proverbs 3:5Rusty

That is what I’ll have to do because I will never understand. And God, I know you are with me while I write this…please watch over Rusty and thank you for the time we had with that magical little guy. Maybe, there was another family that needed some of his magic.

Should Women be in Politics?

Me and Megan at Annie's List Candidate Training

Me and Megan at Annie’s List Candidate Training

This past weekend, I attended Annie’s List Candidate Training 101 with my daughter. According to their website, “Annie’s List is a diverse coalition of political professionals, non-profit executives, policy experts, former candidates and elected officials, major donors, attorneys and more, all dedicated to changing the face of power in Texas politics – and thereby combating the assault on issues of most importance to women and their families – by recruiting, training and supporting women candidates across the state.” Annie’s List staff posed the question to us, should women be in politics?

My daughter, Megan, majored in political science and history at Southwestern University in Georgetown, TX. She recently interned at Emily’s List, a national organization similar to Annie’s List. Currently, Megan works for the Democratic Senatorial Campaign Committee in Washington, D.C. Before Megan, I rarely paid attention to politics. Between Megan and studying public health in my doctoral program and learning the impact of politics on health care, I have suddenly become very interested in politics.

After Senator Wendy Davis’ historic filibuster regarding H.R. 1797, I wrote a paper in my Ethics course on the impact of that bill now signed into law during special session. Despite the focus of the law on abortion, the law stands poised to consequently shut down numerous women’s clinics throughout the state that perform not only abortions but additional women’s health services.

At the same time the new legislation is claiming to benefit women’s health, consequences of the legislation appear to limit access to essential reproductive care and screenings. This ultimately will cause more harm to the uninsured population of women who desperately depend on these services.

Having grown up in the demographic standing to be impacted and been a victim of sexual assault at an early age, my interest in politics has deepened. Education played a key role in my escape from these circumstances. Yet, education is another pivotal subject when one talks about politics and women. Funding cuts in education have increased the difficulty for women to rise out of low-income and receive the health care they deserve.

Limiting access to health care and education concerns me both as a woman and a registered dietitian. Doing so may limit the only access for low-income women to nutrition and fitness education and divert what little disposable income available from feeding themselves and their children healthy foods to prevent future health problems.

My answer to the question is yes. Women should be in politics to defend and further their rights while protecting those who cannot speak for themselves. Will I run for office? After I finish my degree, I just might.

 

Life-Long Learning

KidsDr5-ag

Texas Academy Media Representative

Those who know me personally know that I am a doctoral student. This summer, I had the opportunity to take two thought provoking courses, Leadership and Ethics.

In leadership, we took a battery of leadership assessment tools including the Myer’s Briggs and the Firo-B among many others. The point of the exercise was to examine oneself as a leader and person then use the learning to enhance leadership skills. Everyone should self-assess and grow from time-to-time. As a registered and licensed dietitian, my profession requires pursuit of continuing education and growth since our foundation is evidence-based science and practice.

In Ethics, we read an amazing book, “The Immortal Life of Henrietta Lacks.” The book details the use of Henrietta’s cells in medical research and gives not only a detail of how the research affected her family but also a good history of medical advancement. The book was wonderfully written and engaging. I highly recommend reading although make sure you have plenty of time as you won’t be able to put the book down.

Another learning opportunity I experienced came from attending the annual Leadership Conference hosted by the Texas Academy of Nutrition and Dietetics. Having recently been selected as a media representative by the Texas Academy, I attended the conference to learn more about my role.IMG_0137

The Texas Academy serves Registered and Licensed Dietitians in the state of Texas helping to ensure they receive support, networking opportunities and education to meet the criteria of registration and licensure. Registered Dietitian Nutritionists (RD or RDN’s) are food and nutrition experts who have met academic and professional requirements to qualify for the credentials. In the state of Texas, licensure is also required to protect the health of the public.

Interestingly, in order to become registered and licensed RD/RDN’s must:

1)   Complete a minimum of a bachelor’s degree in science from an accredited university or college.

2)   Complete a supervised practice or internship.

3)   Pass a national examination based on their education and experiences.

4)   Complete continuing professional education requirements to maintain both registration and licensure to ensure current understanding of emerging science.

Many Registered and Licensed Dietitians go on to complete further credentialing in specialized areas of practice such as diabetes, pediatrics or sports nutrition. In any scenario, registered dietitians are educated professionals prepared to assist people in meeting their nutrition goals.

Now entering my second year in my journey of life-long learning as a doctoral student in public health, I am thankful for the opportunity to seek further expertise. At the conference, I discovered that many of my colleagues are pursuing advanced degrees as well. This allows registered and licensed dietitians to engage and impact food and nutrition policies to benefit the lay public.

Assisting the public in their education and proactive efforts to utilize healthy food as well as an active lifestyle for health prevention defines the role of the dietitian in working collaboratively with local and state food and nutrition communities. Through these communities, life long learning can help to prevent degenerative diseases and empower the generations of our future to live long, productive and healthy lives.