by Tracey Shaffer, RDN, LD
 

     We have all seen that friend, co-worker or relative that has recently dropped a lot of weight and fast.  When we ask what they did to lose the weight they tell us the latest fad diet and we begin to wonder if that isn’t the way to go.
     It’s easy to get caught up in the promise of popular diets but it’s also easy to get confused. Unfortunately, nearly all of those who follow a fad diet with quick weight loss gain all, and sometimes more, of the weight back.  The worst part is that because quick weight loss plans tend to cause you to lose muscle, the weight gained back is fat, not muscle, and you end up worse off than when you started.
     Fad diets are flashy and they sound easy. But unfortunately weight loss is not easy and most fad diets fizzle. If you want to be a successful loser, evaluate weight loss plans carefully and look for these red flags.
 
Magic or miracle diet – There are no magic foods or miracle diets that magically melt away fat. What works for one person is not guaranteed to work for another.
 
No need to exercise – The key to successful long-term weight loss is regular exercise. Simple activities like walking or biking are important for healthy weight and for overall good health.
 
Easy – Weight loss is not easy. Successful weight loss requires making positive changes to both eating habits and physical activity patterns.
 
Eat specific foods – No individual food can cause weight loss. Weight loss means sticking to healthful eating habits that include a variety of foods.
 
Quick weight loss– Studies show that gradual, steady weight loss increases your chances of maintaining a healthy weight. Aim to lose one to two pounds per week.
 
Lists good and bad foods – There are no good foods or bad foods, just good diets and bad diets. All foods can fit into your weight loss plan in moderation. Look for a plan that you can realistically follow for the rest of your life.
 
Ultra low calories – Diets with less than 1200 calories don’t have enough nutrients to be healthy.  And, a diet very low in calories leads to binge eating and muscle wasting.
     You can succeed at losing weight. The key is to be patient and do some research before jumping into the latest fad.  Healthy eating and exercise are the only tried and true strategies for losing weight and keeping it off.
     A healthy diet begins with breakfast.  Get out your slow cooker and have a healthy breakfast waiting for you in the morning.
 
    Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.
 

     Holiday traditions and delicious food go together like mashed potatoes and gravy! So what’s a person with diabetes to do? As a registered dietitian, I have solutions.
     Simple ingredient substitutions and simple cooking techniques are all you need to save calories and carbohydrates throughout the season. These little changes add up to success managing your diabetes while you enjoy the best of food, family and friends at the holidays.
     Try these tips and side dish recipe to keep your favorites on the table as you enjoy the holiday season with diabetes.
Your Hy-Vee dietitian’s tips & tricks –
Use measuring cups as serving utensils. Think of them as a tool that gives you control and information about how much is on your plate.
     Assess the buffet before you start filling your plate. Then select only those foods you truly enjoy and keep MyPlate in mind as a guide for balance and variety. This saves calories and carbohydrates from foods that don’t give you enjoyment, and saves room for those that do.
     Simply choose a smaller plate. You’ll automatically reduce your portion sizes and trick your brain into thinking you’re eating abundantly when you see a beautiful, full – yet smaller – plate of your favorites.
    Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice. ​

Creamy Garlic Mashed Cauliflower
Rich and creamy, mashed cauliflower in place of mashed potatoes saves you 16 grams of carbohydrate, the same amount as a standard slice of bread, and 65 calories, per generous ¾-cup serving.
Serves: 4 (3/4 cup = 1 serving)
 
All you need:
8 cups cauliflower florets (approximately 1 large head of cauliflower)
4 cloves garlic, peeled and crushed
1/3 cup non-fat buttermilk
4 tsp extra-virgin olive oil, divided
1 tsp butter
½ tsp salt
Freshly ground black pepper, to taste
Snipped fresh chives, for garnish
 
All you do:
Place cauliflower florets and garlic in a steamer basket over boiling water, cover and steam until very tender, 12-15 minutes. (Alternately, place florets and garlic in a microwave-safe bowl with ¼ cup water, cover and microwave on HIGH power for 3-5 minutes or until soft.)
Place the cooked cauliflower and garlic in food processor. Add buttermilk, 2 tsp olive oil, butter, salt and pepper. Process until smooth and creamy.
Transfer to serving bowl. Drizzle remaining olive oil over top and garnish with chives. Serve hot.
 
Source: www.eatingwell.com
Nutrition Facts per serving: 107 calories; 7 gm fat (1 gm saturated, 4 gm monounsaturated), 3 mg cholesterol, 10 gm carbohydrate, 4 gm fiber, 5 gm protein, 339 mg sodium. 150% daily value vitamin C.
 

​     You may have seen teal-painted pumpkins decking out a neighbor’s porch, or teal pumpkin signage on front doors and staked in yards. These are welcome Halloween decorations for the nearly 15 million Americans living with food allergies. It’s all part of a nationwide effort called the Teal Pumpkin Project, and it’s designed to create a safer Halloween for all.
 
What Do Teal Pumpkins Mean?
     Placing a teal pumpkin (the color of food allergy awareness) outside your home means that non-edible items are available for trick-or-treaters with food allergies. In addition to peanut allergies, other common food allergies include wheat, eggs, milk, tree nuts, and soy—all of which may be found in a variety of popular Halloween candies.
     Participants in the Teal Pumpkin Project, however, offer items such as glow sticks, crayons, stickers, spider rings, stencils, and bubbles instead of chocolate and candies. It’s a way of helping all kids feel included in the Halloween fun.
     It’s also okay to still pass out candy to kids without food allergies. Just remember to keep the edible treats in a separate container. 
 
How to Get Involved
     It’s easy. Simply paint a pumpkin teal and place it visibly in your front yard for trick-or-treaters to see. Some people even like to host teal pumpkin painting parties as a way to get friends and neighbors involved. Then stock up on a variety of non-edible items to offer kids. 
     Alternatively, you can visit FoodAllergy.org and print free signage to place in your yard, rather than painting a pumpkin. The website also offers free flyers and educational materials to help you spread the word and have a happy, healthy, and safe Halloween.
     Tracey Shaffer, RDN, LD is a registered dietitian at the Blue Springs Hy-Vee. She can be reached at tshaffer@hy-vee.com. The information is not intended as medical advice.
     Please consult a medical professional for individual advice.

 Non-Food Trick-or-Treat Ideas:
 
Glow sticks
Bracelets or necklaces
Pencils, pens, crayons or markers
Bubbles
Halloween erasers or pencil toppers
Mini Slinkies
Whistles, kazoos or noisemakers
Bouncy balls
Coins
Finger puppets or novelty toys
Spider rings
Vampire fangs
Mini notepads
Playing cards
Bookmarks
Stickers