Ingles Nutrition

Diabetes - Less Finger Pointing & More Finger Sticking

2012-01-23T08:39:00.000-08:00

Whether or not you like her; you must admit that Paula Deen's admission last week that she has diabetes may have been the biggest boon imaginable for diabetes prevention and treatment. For days, more so than ANY time that I can recall, diabetes was mentioned in millions of tweets, articles, TV shows and blog posts. During that time a lot of finger pointing went on:
1. It's her fault because of her diet.
2. It's the pharmaceutical company's fault - they're just trying to sell drugs.
3. It's butter/sugar's fault
4. It's Food Network's fault for glorifying Paula Deen as a celebrity chef
5. It's the South's fault for loving that type of food.
...and on and on...
Now it's time to stop the pointing and start the sticking. It's time to get real and understand who's at risk for pre-diabetes and Type 2 diabetes...and there are a lot of us. I have at least one risk factor for pre-diabetes and Type 2 diabetes and if you're reading this and you're over 45 years old - so do you.
Are you black or Hispanic? Get tested
Do you have a family history of type 2 diabetes? Get tested.
Are you overweight or obese? Get tested.
Take the American Diabetes Association Risk Test. www.diabetes.org
If your doctor finds through simple blood tests that can be part of your annual exam that you have pre-diabetes this may be a good opportunity to make some changes in your lifestyle, exercise and eating habit to avoid Type 2 diabetes. If you are diagnosed with diabetes the same is true but you may need medication to help control your blood sugar.
Don't get stuck with the complications of diabetes...ask your doctor about being tested for diabetes.

Paula Deen & Diabetes

2012-01-17T06:23:00.001-08:00

This morning on the Today Show, Paula Deen announced that she has diabetes and is in partnership with a pharmaceutical company to spread the word about diabetes treatment. She also said some important things like "Diabetes isn't a death sentence." and "I want to help people...make sure they get tested".
The twitter and blog comments and traffic leading up to this have been amazing...much of it negative in the vein of ...'She got what she deserved' or that she has "sold out to big Pharma" or even more puzzling "Why did she keep this a secret for 3 years?"
I grew up with a father who had type 2 diabetes and got it as an adult. He probably had it while in the military as a result of weight gain and stress but wasn't diagnosed until about 3 years after he retired. My husband has had type 1 diabetes since he was 8 years old. When I became a dietitian I routinely counseled diabetics...so for almost my whole life I've been around diabetes.
Here's how I feel about Paula Deen's announcement:
1. Who cares when she was diagnosed and why did she have to come out in public and announce that she was diabetic? There are plenty of celebrities who have become public figures associated with diseases and medication...Catherine Zeta-Jones for bipolar disorder; Greg Louganis-AIDS; Seal-lupus; Muhammad Ali & Michael J Fox - Parkinson's Disease. Source: http://celebritieswithyourdisease.com/
Many of these celebrities knew they had these diseases long before they chose to or were forced by tabloids to go public. People with diabetes don't usually go around announcing to the world "I HAVE DIABETES!" Would you walk around announcing if you had shingles or cancer?
2. How mean spirited to take the stance "She got what was coming to her based on her diet & cooking!" - really? You see her making and tasting food on TV...how do you know what she eats in her home? When is it ok to blame people for getting diseases? Yes, type 2 diabetes is strongly associated with lifestyle like obesity, diet and exercise but also stress and genetics play a part. I've met plenty of people with type 2 diabetes who WEREN'T overweight. Do we still get to point an accusing finger at them?
3. Who cares if she associates herself with a pharmaceutical company. If she's taking a medication to control her blood sugar and it works for her and she decides to be a spokesperson for them...why is that any worse or different than the athlete endorsing running shoes? The race car driver endorsing tires or insurance? The actor like Wilford Brimley who endorses a glucose monitoring kit?
What's the bottom line? Paula Deen is much loved and admired in the South. If her going public with this announcement about having diabetes helps even ONE person take the time to have their blood sugar checked or be more proactive about a treatment plan or talk to a dietitian...that's a good thing.

Dietitian Resolutions for New Year

2011-12-30T09:17:00.000-08:00

1. Don't say "only shop the perimeter" -
Why?
- We supermarkets are now merchadising items throughout the store like cheese near apples in produce....cookies near milk.....bananas near cereal...
-All supermarkets aren't the same - floor plans are different, e.g. we have beer/wine and cakes on the perimeter - so do you still want to say "only shop the perimeter"?
-Frozen and canned vegetables are economical,useful AND nutritious and should not be ignored - the same as canned and bagged beans, dried grains, brown rice and cooking staples - all of them on our "infamous" middle aisles.
What you should say:
Read the labels, shop for the best buys both economically and for nutrition THROUGHOUT your supermarket.
2. Avoid saying "processed" in a pejorative way.
Why?
-Many foods and beverages have to be processed in order to be transported or to be safe or edible.
-Processing an item doesn't automatically mean it is bad or has had more sugar/salt/fat added.
-Just because it is processed and put into a bag or box doesn't mean it is a negative- just means it may be easier to transport and store!
What should you say?
Read your labels and ingredients. Avoid items that have been processed to include unnecessary or high amounts of fats, salts or sugar.
3. Avoid saying - "Shop only at farmers markets and tailgate markets."
Why?
-This is not practical or economical for most consumers. Supermarkets allow the average consumer to make one trip to purchase fresh, frozen, canned, paper goods, beauty aids etc without having to make multiple or special trips by car or public transportation to a number of farmer or tailgate markets.
-Supporting local farmers is important, but many supermarkets do purchase produce, milk,eggs, meat, chicken etc from local farmers and vendors. This is often a more efficient and sustainable way for the farmer/vendor to sell their products rather than having to "man" farmers markets and tailgate markets or transport their products to numerous locations which takes more time and fuel.
-Many farmers markets and tailgate markets are seasonal and cannot supply customers year around.
What you should say: "If you have a farmers market or tailgate market that is conveninet to you , support it but also look for local products in season at your supermarket. Vote with your pocketbook if it is important for you to buy local"

The Supermarket Swami says - or what to expect in 2012

2011-11-29T11:49:00.000-08:00

What to expect in 2012....
1. Go Greek (Yogurt )–With it's higher amount of protein and creamy texture it appeals to many, so it will supplant conventional yogurts even more. (Note: Ingles introduced our Laura Lynn Greek yogurt in late summer and it has gotten rave reviews!)

2. -So sorry SODIUM– Government,health care, and most of all consumer pressure on manufacturers to decrease sodium amounts has gained momentum and we'll continue to see more reduced and low sodium items.

3. Coupon CHAOS– While economic conditions spurred an increase in coupon use, television shows took it to the extreme. Using coupons as part of smart money saving shopping techniques will continue.

4. GOOD for you Gluten-Free – For many years individuals with celiac disease or gluten intolerance were happy to have ANY pasta/bread/cereal that was gluten free. Now with more products and availability, they are demanding that these items be better nutritionally and priced reasonably.

5. Abundant Waters - The next time you're in Ingles take a look at the WATER aisle. Besides spring water there are a multitude of flavored and enhanced waters promising everything from increasing your alertness to protecting your immune system.

6.Dehydrated Fruits/vegetables- We're seeing more dehydrated fruits and vegetables in the PRODUCE department. From dehydrated mushrooms to strawberries. The fruit is perfect for quick energy to pack in a lunch or a back pack for camping. Dehydrated vegetables and mushrooms can quickly enhance a soup or stew.

7. Social Media - More and more brands will reach out to consumers via social media (Facebook and Twitter) rather than advertising in traditional media (TV, radio and print). Using QR codes, Twitter parties and their own Facebook pages they will seek to attract and engage new customers.

8. Home Cooking - Economic pressures continue to drive people to prepare and eat more meals at home.

9. Mini Sweets - From mini containers of ice cream and single servings of mini eclairs and cake "pops" to individual slices of pie, the concept of treating yourself(at least on a small scale) is back.

10. More Flex(itarians) - While vegetarianism remains popular for a variety of reasons, more will seek out meal options that provide them with the opportunity to be "flexitarians" or part-time vegetarians to address health or budgetary concerns.

11. As easy as PIE - Foodies and pastry chefs predict that the cupcake is out and pie is "in".

12. Local - Supporting local , not just in fruits and vegetables but also milk, meat, cheese and baked goods.

Getting rid of Leftovers

2011-11-25T08:10:00.000-08:00

So here are some ideas to use up some of your Thanksgiving leftovers...mashed sweet potatoes...jellied and whole cranberry sauce...pumpkin....

Sweet Potato & Cranberry Won Tons

1 Package of Won Ton wrappers
3/4 cup mashed sweet potatoes (use leftovers, make your own or use prepared from grocery section)
1/3 cup whole cranberry sauce

water
Non-stick cooking spray

Dipping sauce
1/2 cup 0% Plain Fage
1 TBSP pure maple syrup
1/4 tsp grated nutmeg

Preheat oven to 350deg. Spray a plate or cutting board with non-stick spray. Mix together sweet potatoes and cranberry sauce. Put small amount in center of won ton and fold over. Use wet finger to seal edges. Spray baking sheet/pan with non-stick spray and lay stuffed won tons on tray and spray surface of won tons with spray. Bake for approximately 15 minutes until crispy.

Mix together yogurt and maple syrup for dipping sauce and add 1/4 tsp grated nutmeg.

Creamy Mexican Pumpkin Squash Soup - makes 4 servings

1 can 100% pumpkin
1 cup butternut squash puree ( available as frozen)
3 cup reduced sodium chicken broth
1/2 cup reduced or low-fat 1/2 & 1/2
1 tsp chipotle pepper
1/3 cup goat cheese
salt (as needed)
topping: chopped cilantro, crumbled goat cheese

Heat broth in large sauce pan and add pumpkin and squash. Cook on medium low heat and stir until smooth. Without bringing to a boil, add 1/2 & 1/2, chipotle pepper and goat cheese. Reduce heat to low and cook, stirring frequently for about 10-15 minutes. Add salt as needed. Remove from heat and ladle into bowls, topping with chopped cilantro and goat cheese.

Roasted vegetable & grain salad - makes approximately enough for 4 salads
1 1/2 cup various root vegetables (parnsips, beets, potatoes, sweet potatoes)
1 tsp McCormick Hickory Maple seasoning
2 tsp olive oil

! bag 7 grain mix (cooks in 90 sec)
1/3 cup dried cranberries
1/3 cup roughly chopped whole pecans
1/2 TBSP butter

-Salad mix (arugula or spinach or blend)
2 TBSP balsamic vinegar
3 TBSP goat cheese

Chop various root vegetables into similar size cubes, sprinkle with olive oil and seasoning and cook in 350deg oven until tender. Remove and set aside. Microwave grain package as directed. Remove and pour into microwave safe bowl, add cranberries, pecans and 1/2 TBSP butter and microwave for 20 seconds.
Add roasted vegetables to grain mixture and stir until combined. Top salad mix with this and sprinkle with balsamic vinegar and goat cheese.

PomNogberry Smoothie - Makes approx 4 cups

1 cup egg nog
2 cup low or fat-free milk
1 cup 0% plain Fage Greek Yogurt
1/2 cup jellied cranberry sauce
1/3 cup pomegranate seeds
Grated nutmeg

Put first 4 ingredients into a blender and blend until smooth. Pour into glasses and top with pomegranate seeds and grated nutmeg.

Thanksgiving First Timer Advice - from Ingles FB fans

2011-11-09T04:18:00.000-08:00

Ann Rankl Muller "Dont stress, just enjoy!"

Terry N Donna Beck-"Be sure to start thawing the turkey a few days before you cook it if you get a frozen one."

Kathleen C Burke "Don't expect everything to come out perfectly. Things are likely to happen. Just roll with it and chalk it up to experience. Take help from anyone willing!!!"

Anna Reen "Make Dinner plans and eat out at a restaurant"

Steven Boettcher "Buy a meat thermometer! Never trust the "pop up" thermometers included in the turkey."

Star Bustamonte "It would depend on whether they cook much or not. If they don't cook, I would advise them to keep it simple - and to consider getting their main course/turkey already prepared."

Tiffany Messer-Bass "Don't wait until the last minute to start cooking and if you need to enlist help, do it!"

Danielle Tornone "don't put it in upside down!"

Robin Hanks Brock "Breathe...take time to enjoy the day."

Sebrina Pruitt Vaughn "Start early."

Mary Isemann Drennen "Have guests bring a side dish or a pie. It will help take some of the stress off."

Kimberly Stooksbury Haase "Purchase an already cooked turkey then prepare only the side dishes."

Brad Wilson "do just a turkey BREAST, not the whole thing....!!!!"

Theresa Winter Phillips "Keep it simple."

Barbara Connell "read the directions for the turkey the day before, so you can plan properly."

Dottie King "prepare a list ahead of time of what you are going to fix don't try anything new and be sure to put on your list all the things you will need to have to make the dinner."

Traci Pollitt "Don't think you have to fix the "traditional" Thanksgiving dinner. My family has had all sorts of food on the "big day" - and we've enjoyed each & every meal. The most important thing is being together - food is just a bonus :D"

Libby Townsend Reed "Bojangles Fried turkey!!"

Moola Saving Mom "use coupons to bring the cost down! Start buying for it NOW-"

Lynn Williams Martin "don't stress...it's just a meal. You'll have hits and you'll have misses. The point is to enjoy the friends and family you're sharing it with."

David T. King Jr. "Take your time GREAT meals take time and LOVE"

Mark Adkins "come to my house for thanksgiving! That's what I would say if I was limited to one thing! An Invitation!!!"

Harriet Mays Hodgkin "Don't leave the bags of giblets inside the turkey before cooking!!!!!!"

Kim Berridge Markel "Go to moms!"

Ronnie Beck "let Ingles do the cooking"

Beth Craig Champion "Don't be afraid to ask for help!"

Through the Grapevine - Cafe and Catering Pick one thing to do well," call your friends and create a gourmet pot luck. Relax, and serve great wine."

Lydia Gearheart "Don't worry about that pretty browned turkey. Turn that turkey breast down and you will not have a dry turkey breast. Has never failed for me."

Daniel Taylor "One tip: Don't cook more than your fridge can hold of leftovers! LOL. We cook a LOT every year and end up having to split leftovers between ours and my grandparent's house."

Lori Mine "delegate jobs to family members, let people know what they can bring to help out and check the butterball site (hotline) if you have any turkey questions! buy a good meat thermomotor !"

Kurt D Hirsch "don't baste the turkey with crisco"

No reservations about Bourdain - thumbs up

2011-11-06T05:34:00.000-08:00

Last nite I sat 2 rows from the stage & listened to Anthony Bourdain, star of the show "No Reservations" for about 2 hrs. He's surprisingly funny and of course irreverent...critical of Food Network...loyal to his chef friends who he feels have often not been treated well by the very entity they helped create.
Aside from all that here are the things that really made an impression:
-"Be on time" - Bourdain was asked a question along the lines of "What's your advice to someone..." or "Best lesson..." & he very emphatically said "be on time" - it shows respect.
-Respect food and the people who make it- Whether you're eating at your grandmother's house or with bushmen in Africa, respect the food you're offered and the people who took the time to prepare it for you.
-Be willing to try new food - Don't travel with the expectation of being able to stay in your food comfort zone. He spent time mocking vegans/vegetarians but I think the same could be applied to anyone....low carb dieters, paleo, etc...Part of the fun and reward of travel is experiencing the food and the food culture. Not demanding that people accommodate your restrictive food habits - unless of course there is a medical reason.
-Teach kids about good food - In essence - don't dumb foods down for kids. This is one of the contributing factors in our obesity epidemic. And here's how I would expand that point: Don't assume kids will only eat chicken nuggets and mac and cheese. Introduce them to new and different foods and tastes and take them with you when you go out to eat. Don't fix separate meals for your kids - make it a family meal.

When did PROCESSED become a bad word?

2011-10-25T06:19:00.000-07:00

Lately I see(via blogs, tweets & Facebook postings) a lot of negativity related to "processed" foods. It makes me curious about a couple of things:
1. What's the alternative and is it always better?
2. Why and how did "processed" become a negative word in regards to food?

If you look at dictionary definitions for "process" as a verb it says to "convert an agricultural commodity to a marketable form" or " Altered from a natural state for safety or convenience" http://nutrition.about.com/od/askyournutritionist/f/processedfoods.htm
....In the case of milk when it is PROCESSED it is pasteurized or heated to a specific temperature to kill pathogens harmful to humans
( http://www.foodsci.uoguelph.ca/dairyedu/pasteurization.html ) Besides pasteurization; foods can be PROCESSED in many ways...frozen, dried, dehydrated, canned, pickled, preserved,boiled etc.
Our ancestors PROCESSED many foods to sustain them throughout the winter after crops had been harvested or animals or fish had been caught or killed.
Some food isn't edible UNLESS it is processed... whole wheat bread and pasta have all been PROCESSED or changed from their natural states. Even honey, often touted as an extremely healthy and natural sweetener, has to be processed after it is removed from a hive.
If something is processed in a way that adds large amounts of sugar, salt or fat to the food these may be harmful for our health and our diet...but the bottom line...not all PROCESSED FOODS are bad!

How to be a better dietitian

2011-08-31T13:48:00.001-07:00

1. Learn to cook. I didn't really start to cook until I was in my early 30's. Before that I dabbled and threw together food into make shift meals. In my mid 20's I lived in Spain and discovered the joy of shopping at markets and preparing big communal meals with friends. When I came back to the States I worked at restaurants and learned about sauces and herbs and got a taste for fine cuisine and learned how to plan menus. In my late 20's I began a love affair with cookbooks and Cooking Light magazine. I would read recipes like I'd read Harlequin Romances as a teen - quickly and voraciously & thoughts of food and ingredients filled my days. I soon started cooking real meals and planning menus.
2. Realize that your patients/clients/customers may not be able to cook or may only be familiar with a narrow range of vegetables,fruits, herbs and spices. Work with them accordingly.
3. Understand that while you may have the job and income to shop at specialty markets, spend your weekends at gourmet shops or farmers markets or eat out regularly; your patients/clients/customers may not because they don't have the money or time or are busy caring for children or working a second job.
4. When you counsel someone with diabetes, a food allergy or intolerance or on some sort of dietary restriction; try and put yourself in their place. It isn't easy. Go to your local supermarket and shop like you've been restricted to 1500mg of sodium per day. Go out with your friends for dinner but select a restaurant and choose your food as if you had celiac disease or a peanut allergy.

We're not a BIG BOX

2011-08-27T06:12:00.000-07:00

Yesterday I spoke to someone who said "I like your recipes....I just wish that Ingles wasn't such a big box store and there were more options in Asheville like a Publix ." It is almost funny to hear something like this and as I suspected, this person wasn't from Asheville originally and I bet has moved here recently.
Here are a few points:
1. We're not a "big box" supermarket. Even in the physical sense we are not "big box" - While our typical footprint has grown, the average store size is still just about 52k square feet. Most of the newer stores we are building are 80K or larger but in the Asheville area we have several small foot print stores like West Asheville, Patton Avenue and Merrimon Ave. While many customers would like small format stores, the truth is that we've found that customers enjoy the variety that big stores are able to supply.
2. We are a family run store. We are, and in all likelihood will remain, a small regional chain of about 200 stores with daily involvement by the same family (Ingle) that started the store in 1963 in Asheville. Publix has over 1000 stores and is the largest regional supermarket chain in the South East.
3. There are other options in Asheville from Harris Teeter and Bi-Lo to Earthfare (2), Aldi(2) , Greenlife/Whole Foods, SuperWalmarts, Amazing Savings and a Sam's Club. It makes sense that we have the most stores in the town where we were founded. Publix, founded in Winterhaven FL has 5 stores in that town alone.

I know I get a little touchy on this issue, but I think people who grew up locally and many who have lived here for any length of time "get it". Many knew Mr. Ingle when he was just starting out and worked with him to help him grow his business and build his stores in mountain communities that otherwise would be considered "food deserts". Others play bridge with Mrs. Ingle, went to high school with the Ingle children or just had their first jobs to afford to buy a car or pay their way through college at an Ingles Market.
With over 1,000 employees in this area, Ingles Markets is one of the top employeres in Buncombe County. In recent years we've worked hard to continue to provide our customers with what they want. We have a wide variety of organic products and even our own line of certified organic items. We feature products from local vendors throughout the stores, from our own Laura Lynn milk from local dairy farmers to local bread (Annie's of Asheville,Wild Flour, City Bakery), local beer (Highland, Asheville Brewing and others), local produce (New Sprout Farms, Flavor 1st ) and even local sausage (Nantahala) and so,so many more. We also have the widest selection and number of gluten free products of any supermarket in the southeast and support the gluten free community by holding a gluten free fair in Asheville (for the past 5 years) and sponsoring others in Atlanta, Knoxville and Greenville.
Ingles continues to support schools with the Tools for Schools program and you can see our distinctive Ingles logo on events we contribute to throughout the year from the Mountain State Fair to the Chamber 5k and from the Ingles Giving Tree to the National Gingerbread Competition at the Grove Park Inn.
So to those who think that Ingles is just another "big box" supermarket, I respectfully disagree. We are a lean organization with a big heart for the communities where we have stores and especially for Asheville, the town where we got our start.

10 (more) "Ways To Save"

2011-08-26T07:06:00.000-07:00

I've been posting "Ways to Save" on Twitter (@InglesDietitian) so just trying to keep track of them...here are some more!
10 Ways to Save at Ingles:

1. If your Ingles has a bulk foods section this is handy when you only need a small amount of nuts or a grain for a recipe instead of having to buy a whole pack.
2. Make extra coffee in morning, refrigerate it and then enjoy an inexpensive iced coffee drink in the afternoon.
3. Create your own rice side dishes. Add frozen or canned chopped vegetables, nuts,raisins or dried fruit like cranberries or cherries, fresh or dried herbs or spices. This cuts cost and sodium.
4. Look for milk(soy/almond/rice/cow) in TETRA packs in the grocery aisle at Ingles. It's shelf stable (doesn't need to be refrigerated) until it's opened so it's a good choice for your pantry as a backup or for an emergency kit.
5. Add nonifat dry milk powder to smoothies, a glass of milk, puddings or even milk/cream based soups boosts protein &calcium.
6. You'll pay extra for grab n' go and convenience sizes of beverages and snacks. Be sure and check the UNIT PRICE on shelf tag.
7. Stretch omlettes and get more vegetables by adding spinach or basil, diced tomatoes, sweet potatoes, potatoes or squash.
8. Save your overripe bananas! Peel,wrap in plastic and freeze. Use them later for smoothies or banana bread
9. Freeze whipped or tubes of yogurt for a creamy treat for kids and adults and alternative to ice cream.
10. Whole wheat tortillas can be used for: soft tacos, burritos,wraps or even to make your own tortilla chips.

My 2011 "Predictions" - How am I doing so far?

2011-08-22T17:42:00.000-07:00

Here was my post What's "In-store" for 2011 that was done on Friday, Dec. 31st - I think I did pretty well....

1. Greek Yogurt – Continuing trend of more and better Greek Yogurt offerings that seem to be shoving conventional yogurts to an increasingly smaller area on dairy shelves.
Prediction: More Greek Yogurt on shelves and fewer “conventional” yogurts.
2. Shaking the salt – Government and health care pressure on manufacturers to decrease sodium amounts has gained a stronger foothold this past year and will continue.
Prediction: More reduced and low sodium options throughout the store and more
Salt-free blends and seasonings to spice things up.
3. Coupon Crazy – Driven by the economy and easy to use phone apps and internet coupons, stores will see more and more shoppers using coupons to save.
Prediction: Competition among supermarkets for overall pricing but also best
coupon policies along with double and triple offerings will be fierce.
4. Gluten-Free – For some the need for gluten-free products is a health
and medical necessity; for others, yet another fad diet.
Prediction: With more major manufacturers like General Mills bringing gluten free products to the market it is clear this fad won’t fade soon.
5. Local- Though local has no legal definition; many people feel both an
emotional and rational connection to buying local. Prices for local may
not be able to compete with national brands or large industrial farm products, yet customers are often, or up to a certain point, willing to pay the extra amount.
Prediction: “Local” will continue to be popular but customers will also wise up and ask “Where is this from?”
6. Private Label vs Label Loyalty – The economy again dictates that price will win over label loyalty. Shoppers will eliminate or at least limit purchasing exclusively name brand products and seek to save by buying comparable store brands.
Predict: Store brands will be “discovered” as being not only a good value but a good product!

What Does a Supermarket Dietitian Do? (part deux)

2011-08-17T05:12:00.001-07:00

Back in 2006 I wrote "part one" & here's what it was:
At Ingles I:
-conduct educational store tours
-respond to consumer questions about nutrition, food safety and cooking
-do talks and presentations
-consult with the buyers about trends in consumer preferences
-write articles for various publications including our ad pages, website and this blog!
Let's see how things have changed in 5 years...now in 2011
Store Tours - I still do store tours but probably not as many each month.
Talks and Presentations - I do a couple a month, usually to large (over 50 people) groups.
-I do talk to our buyers and VP's about trends and new products.
-I'm still writing articles...I write weekly for the Mountain Express, monthly for Sophie Magazine & WNC Parent and every other month for Urban News.
The big differences now...
-I do some sort of TV weekly - whether it is live or taped - in Greenville, Asheville or Knoxville
-I host a radio program "Ingles Info Aisle" with various guests that I choose that I record several times a month and which airs on Saturday mornings on 570am www.wwnc.com
-I moderate our Ingles Markets Facebook page and post on Twitter as @InglesDietitian

20 "Ways to Save"

2011-08-13T05:47:00.000-07:00

I've been tweeting (@InglesDietitian) WAYS 2 SAVE for the past week or so and now have TWENTY of them....which do you do? What would you add?

1. Instead of buying chunk or shredded cheese - do it yourself.
2. Instead of coffee drinks at Starbucks, add cocoa/chocolate/cinnamon/vanilla provided & flavor regular coffee or do this at home.
3. Instead of buying bottles of H20,buy a pitcher water filter,keep in fridge fill washable BPA-free bottles.
4. Buy frozen veg. Cost stays more stable throughout the year. Add to soups/stews/casseroles to increase fiber & nutrients
5. Buy a large container of plain or vanilla yogurt&add your own fruit/low sugar jam/nuts/granola instead of buying individual flavored yogurt.
6. If you can shop when you aren't stressed/rushed you're more likely to notice in-store deals.
7. Find your favorite brands/products websites or Facebook pages - many have coupons!
8. BOGO/B1G1(Buy 1 Get 1) sales are a good time to stock your pantry OR local food pantry (Give 1)
9. Buy the Sunday paper for manufacturer coupons as inserts.
10. . Don't judge an item by its box/bag. Check UNIT PRICE on shelf for true cost/weight.
11. Make up a menu based on sales items. Plan by protein deals (meat,chicken,fish,eggs,beans,tofu)
12. Instead of buying chocolate flavored cow/almond/soy milk-buy plain& flavor yourself to control the amount of added sweetener & cost.
13.Make whole wheat tortillas chips.Cut WW tortillas into triangles,spray w/non-stick spray,+ seasong&bake until crispy #ingles - do the same with pitas for pita chips!
14. Combine nuts,raisins& a whole grain cereal & create your own trail mix.Store in zip top baggies
15. Buy Laura Lynn popcorn kernels & make youur own air-popped popcorn for 6 CENTS/serving!
16. Buy fruit and vegetables in bulk whenever possible instead of buying individually.
17. If you need only a small amount of nuts or grains buy from bulk foods to save.
18. Buy store brand (Laura Lynn) products, particularly on staples.
19. Buy store brand certified organic (Harvest Farms).
20. Don't shop when you're hungry or with hungry kids.

Are you living in a "Field of Dreams"? Selling to the Supermarket

2011-08-02T10:08:00.001-07:00

So you want the Supermarket to sell YOUR product

(a Supermarket Dietitian perspective)
Disclaimer...I'm not a buyer, a broker or even someone who makes decisions about what gets put on shelves and what will sell but here's my two cents.
If you have a specialty product...something that is gluten-free, organic, or in some way unique that you want to market to a supermarket here's what seems to work.
1. Go TO that supermarket and see what your competition is. Are you selling your family recipe hot sauce? WAKE UP there are a gazillian hot sauces on the market so go back to your kitchen and figure out something else.
2. Have you done your homework on the supermarket/grocery store? You wouldn't believe how many people call me who have no idea how many stores we have or where we're located. It's called the internet folks...look up the information before you start calling people.
3. Know if your product can be price competitive with major manufacturers. Sure, you may have a wonderful tasting product with beautiful packaging but if it costs $2-$3 more than the brand name product it is unlikely that it will sell in a large supermarket,though you may have more success in a specialty market
4. Check your packaging - Does it photograph well? Are key phrases easy to read ORGANIC GLUTEN-FREE etc...Poor packaging means your product may end up being passed over instead of purchased.
5. Be willing to work - This is not a "Field of Dreams" if you do get it into the supermarket this does not guarantee people will buy it. You must be willing to advertise with the supermarket, do in-store demos and promote via your website and social media...it's all about the BUZZ and excitement about your product.
6. Make sure the supermarket is listed on your website's store locator. This is one thing that drives me CRAZY with specialty products. They work so hard to get into the supermarket and then forget to put the supermarket on their store locator so customers think their only option is to buy that product at a specialty store.
7. Make sure your product has a nutrition facts label and UPC BEFORE you even approach the supermarket.

There are plenty of success stories out there but the ones I've talked to have worked hard to achieve their success and it doesn't stop at having a good tasting product. Withhout good advertising and marketing it is like buying a beautiful car that has no engine and just sits in the driveway. USELESS.

Still twitter phobic? (Part 2)

2011-08-02T05:47:00.000-07:00

I've been "on" Twitter as @InglesDietitian for just over 2 years and recently added another handle (@LeahMcGrathRD) to be able to tweet "non-corporate" things. It still amazes me now to find many business/brands are not on Twitter since I see it as a Customer Service imperative.
Why brands/companies/businesses should be on Twitter:
-To monitor what people are saying about your product or brand
-To promote new and existing products, services and events
-To respond quickly to questions or problems about your brand/product

When I grow up I want to be Nathalie Dupree

2011-08-01T13:59:00.000-07:00

Today I got to talk to Nathalie Dupree. Actually, I first met Nathalie in Charleston this April while attending a conference. I sat across from her at dinner and caught bits and pieces of her conversation which seemed to involve lots of famous people in the culinary world ("Julia Child said...") and strong opinions about food, especially Southern food ("Southerners weren't eating fried chicken daily until Col Sanders came along!"). I had read her bio in the conference packet but didn't really know who Nathalie was. When I got home from the conference my neighbor said, "Nathalie Dupree? I learned how to make a cassoulet at a class she taught in Atlanta!"
On Nathalie's website it says "Chef. Author. Personality" and she is most definitely the latter. A strong personality, fearless about speaking her mind when it comes to food.
Nathalie's culinary pedigree includes a Cordon Bleu certification, two James Beard awards, close to a dozen books, TV shows, and being a chef in restaurants in Majorca, Spain,Virginia, and Social Circle, Georgia. About being a Chef in Majorca she told me that "the maitre d' was so chauvinistic I threw potatoes at him.". While a Chef in Social Circle she got "sweetbreads from the local butcher...I think he may have been using them for cat food." and grew her own vegetables for the kitchen.
Now in her 70's, Nathalie was ahead of her time....correction...WAY ahead of her time both as a female chef and one who sourced local food whenever possible. There were so many questions I wanted to ask Nathalie but didn't get the chance...
-Who's your favorite female chef?
-Who would you like to have cook you a meal?
-What does she think of all of these reality cooking shows?
-What does she see happening in the future for the South as a culinary destination and with their food legacy.

You can put makeup on a pig but it's still a cookie....

2011-07-27T09:32:00.000-07:00

The title is of course not how it goes...but you get the idea...These days I see more and more manufacturers trying to "put makeup" on their products to make them look better than they actually are to the consumer. More often than not they do this with foods that dietitians typically caution clients to avoid or eat less of like cookies, candy or other sweet treats or beverages. Manufacturers may add fiber (cellulose) or some sort of vitamin or even protein and then they scream these attributes on FOP (Front of Pack) like the headlines of a trashy tabloid, to attract customers.
But if you look at the ingredients you'll quickly figure out how the manufacturer prettied up the product.
Then we dietitians face a bit of a dilemma. Now that this product, we'll say a cookie, has "as much fiber as a cup of oatmeal and as much vitamin C as a cup of blueberries"...does it make it a better choice than other cookies? Should we recommend it? Is it still a "junk food"?
I say there are still better choices than eating the pig...err I mean the cookie...to get your vitamin C and fiber....
The moral of the story? Don't just read the front of pack. See what's underneath the "makeup" Read the ingredients and the nutrition fact label to get a real look.

When kids ate real food...

2011-07-22T12:48:00.000-07:00

On May 9, 1964 my parents and I embarked at Naples, Italy on the American Export Lines S.S.Independence to sail to the United States. You can find my name on the printed "List of Passengers" booklet, Miss Leah A. McGrath - I was not quite three years old.
Sadly I don't remember this trip; but recently in a long forgotten trunk I found a stack of perfectly preserved menus from that voyage.
All the printed menus feature beautiful prints of colorful ship figureheads. My parents kept both the adult and children's menus. While the children's menus are not nearly as artistic, what's most interesting are the choices: (note - I wasn't sure what all of these items were so I will put an explanation)

Dinner
Starter: Fruit Cocktail or Iced Melon
Soup Course:
Potage Sante(Pureed cream based soup of greens
Consomme Celestine(clear beef broth soup w/ noodles made of crepes)
Entree:
Broiled Sea Bass, Anchovy Butter/ Mostaccioli a la Palermitaine (? penne pasta dish?)/ Spring Chicken Poele, Fresh Vegetable Jardiniere/ Roast Prime Ribs of Beef Au Jus
Vegetables:
String Beans / Cauliflower Polonaise
Potatoes:
Baked Idaho / Fondante
Salad:
Tossed Green
Desserts:
Marquise Alice (a tiramisu w/o the coffee & chocolate?)/Fruit Cake/ Fruit Jello/
Ice Cream.
Beverages:
Milk/ Buttermilk/ Tea / Coffee

Nowhere in this menu or any of the other lunch and dinner menus from this voyage are chicken nuggets, hamburgers or french fries mentioned, though I'm also not sure why you would offer a 3-year old coffee as a beverage...
At what point did we begin "dumbing down" restaurant menus and what kids are offered? Apparently things have changed quite a bit according to this children's menu on the "Disney Dream" - not so aptly named when it comes to food...http://themeparkmom.com/disney-dream-kids-menus-animators-palate/
Starters
Chicken Noodle Soup
Pineapple and Melon Fruit Cup
Animators’ Garden Salad
Entrees
Mickey’s Mac n Cheese
Minnie’s Mini Burger
Pizza (Pepperoni and Mozzarella)
Golden Chicken Strips
Mickey Pasta in a Creamy Cheese Sauce
Filet Steak Medallions on a rich Tomato Sauce
Baked Fresh Cod filet
Dessert
Rich chocolate fudge cake with chocolate sauce
Apple pie with vanilla ice cream
Mickey ice cream bar
Selection of assorted ice cream

The Dietitian & the Covered Dish Luncheon

2011-05-26T11:46:00.000-07:00

Growing up Roman Catholic in Pennsylvania ,I never went to a covered dish luncheon. Sunday mornings after church we had coffee and donuts for sale in the school building. I guess someone bought the donuts from a local shop. About once a year spaghetti and meatball sandwich suppers were held in the church hall or gym to raise money for some charity. We were the church with predominantly Italian and Irish families, and the women of the church would gather to make the spaghetti and meatballs in the steamy cafeteria.
The Polish Catholic church across town would have pierogi meals a few times a year and we would line up to get containers of pierogies that were made by little old wizened Polish women.
It wasn't until I moved to Asheville and married my husband and "became" Methodist that I attended my first covered dish luncheon at church after the funeral of one of my husband's relatives. I remember being astounded at ...deviled eggs,meatloaf, salads, macaroni and cheese, fried chicken, creamed corn...the table groaned with Southern food specialities...and then there was the dessert table with the ubiquitous Red Velvet Cake, brownies, strawberry rhubarb pie....The best part was that most was homemade.
Sometimes I do miss those meatball sandwiches on Italian hoagie rolls and the homemade pierogi but I have come to love Southern food and the people who prepare it.

Are you afraid of additives?

2011-05-11T10:32:00.001-07:00

Like many of you I read labels and check the list of ingredients on foods that I buy. A long list of ingredients often makes me suspicious and hesitate to buy something. But a little knowledge about what those ingredient terms are can be helpful.
The other day I got an e-mail asking how a "1/2 the fat ice cream could taste as good as a regular amount of fat ice cream?"...I looked up the ingredients for the product and noticed it contained some thickeners that would cause the ice cream to taste creamier like carageenan and guar gum. The customer responded that they "didn't want to buy a lot of artificial stuff so I guess I'll have to eat the full fat ice cream." I immediately wrote back and explained that both of those items ARE natural products.
Carageenan is an extract of seaweed (Irish moss) and and guar gum is a vegetable gum. Both of these additives are thickeners that are commonly added to products. There are lots of good websites to help you decipher the multi-syllabic names you see on ingredient lists like: http://www.vrg.org/ingredients/index.php
Knowledge is power...make sure you stay informed!

Got Protein?

2011-03-29T04:26:00.000-07:00

Recently I asked our Ingles Markets Facebook fans: "What kind of milk (whole, 2%, 1% fat-free), coconut, rice, almond, goat do you have in your fridge? I got about 50 responses. (Some have more than one type of milk)
Whole - 6
2%-15
1%-6
Fat-free or Skim Delux- 12
Almond - 10
Coconut-1
Soy-5
Smart Balance-3(varied fat contents)
Goat-1
Rice - 1
What's interesting is that a year or so ago I asked this same question and I had more people drinking whole milk and soy. Almond seems to have gained some serious ground.
I wonder how many realize that Almond has only 1 g of protein per serving compared to 8g in cow's milk and 6-7g in soy milk?
I also wonder why so many adults are still drinking 2% and whole milk when all cow's milk has the same amount of protein, calcium and vitamin D?

Cure for Twitter-phobia

2011-03-20T12:04:00.000-07:00

I've been "on" Twitter as @InglesDietitian for almost two years now. After a cautious start and then some sage advice from experts like @typeamom and @bruisinales , I haven't looked back. It amazes me now to find many business/brands are not on Twitter since I see it as a Customer Service imperative. It should also be obvious from events in the Middle East and Japan that Twitter has become the "go to" for individuals who want quick updates on world events in times of crisis. Twitter has also helped pull people together in those times and focus aid and charity relief. The number of people on Twitter continues to grow. In March of 2011 analysts estimated 200 MILLION people were on Twitter. Twitter itself claims that over 400K people join Twitter daily. (www.mynorthwest.com - 3/16/2011) When land-line phones go down, Twitter enrollment increases. More and more people are buying phones with Twitter applications that make it easy to read and tweet throughout the day.
Why brands/companies/businesses should be on Twitter:
-To monitor what people are saying and to provide quick customer service when needed.
-To promote new and existing products, services and events
-To interact with your loyal customers and to create opportunities to gain new customers.
-It is FREE FREE FREE - aside from the person(s) who tweet or check Twitter.
-Keeping up with the times - Let's face it, print media may not be dead but many have stopped reading the paper except on-line. Utilizing social media gives you more options. I'm not suggesting to discontinue print media but merely saying "don't put all your eggs in one basket".

Come hungry - Gluten Free Fair How To

2011-03-15T05:46:00.000-07:00

For the past four years I've worked with our local Asheville and Hendersonville Gluten Free Support groups to plan the Asheville Gluten Free Fairs and as the Ingles Dietitian have also exhibited at and sponsored fairs in Knoxville and Atlanta. It is astounding how attendance at these fairs has grown over the years as more individuals have been diagnosed with celiac disease or are voluntarily putting themselves on gluten free diets. Here are some tips for attending a Gluten Free Fair
1. Come early - If you want to sample everything I recommend you come early. Even though we tell vendors to have plenty of samples invariably many run out.
2. Have a strategy - Typically fairs will have a layout of the vendors. Take a moment to circle which vendors you'd really like to try before you enter the exhibit hall.
3. Bring something to write with and on - Make notes about which samples/vendors you really liked.
4. Bring a sturdy bag -Many times fairs will hand out bags but they may not be too sturdy. Bring your own bag or rolling cart.
5. Wear comfortable shoes - This is not the day to wear those shoes that pinch or the Manolo's. You'll be standing/walking for at least an hour, comfortable footwear is a must!
6. Come hungry - If you want to sample don't eat a big meal before you come and take small bites - so you don't fill up quickly.
7. Bring zip top bags to store extras - Can't finish the sample but don't want to throw it out? Pop it in a zip topped bag and take it home as long as it's not sitting out for more than 2 hrs.
8. Don't be greedy - Take samples of things you really want to try or take home to try or read later. Leave some for the people behind you.
9. Ask questions - Where can I buy this? How much does it cost? What sort of gluten-free precautions do you take?
10. Come late - I know I said "come early" but the alternative is to arrive late. There may not be as many samples but vendors may be more inclined to give you whole packages so they don't have to pack them up.

How to Succeed at Gluten Free Fairs - Vendor Tips

2011-03-15T05:24:00.000-07:00

Yesterday I was talking to my friend Jennifer Harris of the Atlanta Metro Celiacs about Gluten Free Fairs and how to succeed as a vendor at the fair. Jennifer and her group do an outstanding job each year planning the Atlanta Vendor Fair and I think Jennifer's going to write something up on this as well.
1. Prepare - Submit your application on time and carefully read specifications for use of electricity and WIFI. Many facilities have limited outlets or will charge you for WIFI.
2. Plan Ahead - Find out how many attendees are anticipated and plan for samples accordingly. ALWAYS BRING MORE and know that in most cases the support group or local food bank will welcome your donations if you have leftover.
3. Pace Yourself - Realize that the first 1 or 2 hours of the fair are usually the busiest. Don't "give away the farm", i.e. put out all your samples or give out large portions of your food item in this time period.
4. Product Info - Gluten-free customers will want to know WHERE they can buy the product? HOW much it typically costs? WHAT types of precautions you/your company has made to insure it is gluten-free. This info should be at your fingertips, better yet it should be prepared on a handout.

Gluten free vendor fairs are a great way to interact with your customers and gain new customers. Be knowledgeable, friendly and have plenty of samples!

If "Food is Medicine" am I a PHARMACIST?

2011-03-11T19:32:00.000-08:00

Hippocrates said "Let food be thy medicine and medicine be thy food"...Funny how we like to quote the first part of this sentence but not the latter part. "...and medicine thy food"....does this mean we should be eating pills? Nourishing ourselves with narcotics?
The other day I heard someone on the radio say "food is your medicine"...NO IT's NOT...Medicine is Medicine and Food is Food. If food was medicine doctors would be prescribing it and you'd have to buy it in a pharmacy.
Medicine is ...1. any drug or remedy; 2. the diagnosis and treatment of disease and the maintenance of health; 3. the treatment of disease by non-surgical means (The Free Dictionary)
I get too many calls from people believing that a specific food or group of foods is going to fix all their health problems or cure them. I call this the "Top 10" phenomenon. We see it on-line or the front cover of magazines: "Top 10 foods to Prevent Cancer"; "Top 10 Foods to Help you Lose Weight"; "Top 10 Foods to Improve Your Mood"...etc. Specific foods are given their very own magical cape and become "superfoods" that we read about or are mentioned on TV.
As a dietitian I think food is very important and there are certainly better and worse choices you can make with your food choices and meals. But it's not JUST food that will maintain your health. What about exercise and activity, your genes, whether you smoke or use drugs? How you handle stress? What about that 50 year old woman who called me baffled as to why she got cancer even though "I've always eaten right."
Let's put food in its place...on the table - not in the medicine cabinet.

Mr. Ingle - Thanks for listening

2011-03-11T18:50:00.000-08:00

I started working for Ingles Markets over 11 years ago. Not long after I was hired I was walking down the hall of our corporate office in Black Mountain and saw Mr. Ingle coming towards me. Mr. Ingle stopped in front of me, looked at me and asked "Who are you?" It was obvious that he liked to know and greet his employees and I was a new and unfamiliar face.
In the next several years I'd regularly see Mr. Ingle at our corporate office and also at store openings; where he would always greet me by name, say hello,shake my hand and tell me I was doing a good job. At one dinner party I was seated next to Mr. Ingle and we talked about having both served in the Army. He told me how he had started out in the grocery business working long hours before and after school. Looking across the table at his beautiful and gracious wife Laura, he told me how he'd met her. Mr. Ingle was charming and friendly.
In 2005 I started hosting the Ingles Information Aisle on WWNC 570am. A few months later at a store opening I was stunned when Mr. Ingle approached me and told me how he had been "...listening to the show the whole ride down and really enjoyed it." He wasn't kidding, he proceeded to quote portions of the show - his memory was amazing. From that moment on I kept that fact in mind every time I recorded an Ingles Information Aisle show...Mr. Ingle is listening.
Thanks for listening Mr. Ingle.

Not Fat Tuesday...Fruit Tuesday

2011-03-08T05:04:00.000-08:00

So today is "Fat Tuesday" but I've decided to rename it FRUIT Tuesday for National Nutrition Month and encourage people to eat more fruit. Afterall, our theme this month is "Eat Right. With Color" . Last week I worked with a group of kids in one of our stores. We did a little scavenger hunt to locate different colors in the produce section and then I had them try different fruits and vegetables. There's always the one child who refuses to try anything and then the other who will eat anything and proclaim "I love it!" but most of the kids were somewhere in the middle, cautiously trying the different fruits and vegetables. The star fruit and mango were the big hits of the morning, while the fennel and pepper were less popular. Many of the parents who accompanied this group of four year olds admitted they'd never tried some of these fruits and vegetables. So for "Fruit Tuesday" how about trying a new/different fruit?

Video & Recipe - Buffalo Chx Nuggets

2011-02-28T14:16:00.000-08:00

http://www.wlos.com/shared/newsroom/features/carolina-kitchen/videos/wlos_vid_956.shtml

Faux Creamy Potato/Fennel/Leek Soup

2011-02-27T11:35:00.000-08:00

This soup really reminds me of ones my mom made growing up. I love soups with a creamy texture but dread the calories that come from using heavy cream. When you puree this soup you don't need the heavy cream many recipe versions call for and so you save about 300 calories per serving! Also, I'd encourage you to wait until after cooking to season with more salt as the flavors develop and the Parmesan cheese and prosciutto or Canadian bacon have sodium.

Faux Creamy Potato, Fennel & Leek Soup
4 leeks, washed, chop up white portion
4 red bliss potatoes, wash and dice - don't peel
1/2 chopped fennel bulb - (reserve fennel frond for garnish)
3 cloves garlic - diced
4 cup reduced sodium chicken stock
1/3 cup grated parmesan cheese
1/3 cup diced prosciutto or canadian bacon
S&P
Garnish(optional)- Fresh Gourmet seasoned crispy onions and fennel fronds.

Heat chicken stock and add all other ingredients to this. Cook in crockpot or on stove top until potatoes are done. Remove from heat and let cool. Puree in blender or food processor until creamy. Transfer to saucepot and return to stove. On med/low heat add diced prosciutto (or Canadian bacon), Parmesan cheese and season with salt and pepper as needed. Heat until cheese is melted. Ladle into soup bowls. Optional: garnish with Fresh Gourmet Crispy Onion(Garlic & Pepper flavored) and fennel fronds.
Per 1 cup serving; 131 calories, 4 gm fat, 17 gm carb (2.5gm fiber)

Shake Shake Shake...Shake your SALT habit

2011-02-27T02:04:00.000-08:00

Last week I had a frustrating series of back and forth e-mails from a customer insisting that we should carry "no sodium" items. I explained to him the difference between sodium and salt and finally realized he was looking at the % DV or % Daily Value (based on a 2000 calorie diet) rather than looking at the actual milligrams of sodium. Here's an article I wrote for Asheville's Urban News that stemmed from all of that...
Shaking the Salt Habit
One of the key recommendations of the 2010 Dietary Guidelines for Americans is: "Reduce daily sodium intake to less than 2,300milligrams (mg) and further reduce intake to 1,500 mg among persons who are 51 and older and those of any age who are African American or have hypertension, diabetes,
or chronic kidney disease."
This reduction is supposed to be over time but it may be a pretty dramatic recommendation for some so it is important to understand some of the words.
Sodium - Sodium is an element or ion (Na+) that is present in all living cells including our own. The sodium referred to in the recommendation is the type that is ADDED to products in the form of salt(NaCl), monosodium glutamate or sodium in other additives or flavoring agents.
Salt - Salt can be iodized, kosher or sea salt and beyond what you have on your table or in your cupboard the real culprit is what manufacturers, restaurants and fast-food businesses add to your food.
Low Sodium - An item is "low sodium" if it has less than or equal to 140mg of sodium per serving.(Be sure and read the MILLIGRAMS or mg written and not the % Daily Value-DV).
Reduced Sodium - The amount of sodium present is less than what was present in the original formulation of a processed item. This does not mean the item is low sodium!
No added salt or salt-free - The product has not had salt added but it still may have sodium in some other form and it may not be low sodium.
To achieve the goal of 1500mg per day of sodium you will need to:
1. Read labels and select packaged items that have less than 140mg/serving.
2. Limit the fast-food or restaurant foods you eat unless you can request that they do not add salt.
3. Use herbs, spices and salt-free seasonings to flavor your food when cooking.

If there are specific "low sodium" "salt-free" or "no added salt" items you'd like tp purchase at Ingles, let me know. It is most helpful if you have BRAND NAMES with these products.

Digesting the Dietary Guidelines

2011-02-13T06:14:00.001-08:00

Technically these are the 2010 Dietary Guidelines, even though we were well into 2011 before we saw their official release. Here are the key consumer messages:
1. Balancing Calories
*Enjoy your food, but eat less
*Avoid oversized portions
2.Foods to Increase
*Make 1/2 your plate fruits and vegetables
*Switch to fat-free or 1%(Low-fat)milk
3.Foods to Reduce
*Compare sodium in foods like soup, bread and frozen meals and choose the foods with lower numbers.
*Drink water instead of sugary drinks

Here are some action points:
1. Don't listen to those voices in your head that tell you to clean your plate. I'm not suggesting you have mental problems but many of us were "programmed" by our parents to "clean (our) plates". Turn that tape off and realize that it is okay to refuse food, take smaller helpings, not finish everything or if eating out, to take food home.
2. If someone asks you if you want more or if you want to "supersize" your meal or beverage - just say NO!
3. Buy fruits and vegetables, whether they are fresh, frozen or canned and have at least one serving at/with every meal or snack.
4. If you are drinking 2% or whole milk start switching to a lower fat. If you have to, blend milks until your taste buds become used to the lower fat. All milk has the same calcium & vitamin D and that's why you or your children drink it!
5. Read the nutrition facts panel or what is listed on the front panel for the SODIUM per serving. There really are many lower sodium options out there.
6. Sodas are a treat, not a staple. There's no reason to fill your grocery cart or fridge with them. They don't supply you with any nutrients.

Chatting w/ Paula (Deen)

2011-02-01T17:56:00.001-08:00

http://www.youtube.com/watch?v=qdh-ifFPlpM

Spice Girl Savvy

2011-01-24T12:04:00.000-08:00

Full disclosure - I am a SPICE GIRL(err woman)since I attended McCormick's Flavor Academy...
Time to take a look at your spices and make sure they can still perform for you. For more info go to www.mccormick.com
Shelf Life
*Whole Spices - 3-4 yrs
*Ground Spices - 2-3 yrs
*Herbs - 1-3 yrs
*Seasoning Blends-1-2 yrs

Other indicators of freshness:
1.Color - colors should be bright, not faded
2. Aroma - if you crush or rub the spice it should have a strong smell.
3. Storage - spices and herbs should be stored away from heat and in a dark cabinet
4. Handling - keep lids tightly closed when not in use. Use a dry measuring spoon. Don't sprinkle directly into steaming pot.

Date - Check "Best by" date on the bottom of your spice or match up code on Fresh Tester at www.McCormick.com

Star sightings...

2011-01-22T10:44:00.000-08:00

This has been an interesting couple of weeks. Last Saturday my husband and I were in Old Salem outside of Winston Salem and ran into a movie star who happened to be staying in the room next to us. I don't want to say who this was because everyone has the right to a certain amount of privacy. You feel sort of odd saying hello to someone that you most often see on the big screen or on your cable channel; and it's nice to find that she was a very real person. She had no entourage with her...no makeup people or bodyguards and was dressed very casually. We talked about sending kids back to school and taking them to places like Target to get stocked up.
Just a few days later I was able to meet Paula Deen who was in Asheville for a Smithfield event. Paula donated hams on behalf of Smithfield and Ingles Markets to Manna Food Bank. Before even meeting Paula I sat and talked to her family who was with her. Her brother Bubba, her Aunt Peggy ...genuine people who were fun to talk to. It was obvious from talking to Paula a little later than her family is of paramount importance to her and they all obviously love her and are extremely loyal to her.

Can You Cut the Cheese (or the Sodium in It)?

2011-01-17T13:30:00.001-08:00

I noticed yesterday at Ingles that Sargento has a new "Reduced Sodium" Mozzarella Cheese. Curious, I took a closer look at the package with the writing prominently featuring "25% less sodium". Per serving it has 140mg of sodium. I took a look at their regular mozzarella cheese and it was a mere 50mg more at 190mg of sodium per serving. This is not a whole lot of sodium to quibble about...
1 cooked carrot has 25mg of sodium
1/2 cup of raw celery has 52 mg of sodium

The bottom line? While I applaud Sargento for reducing sodium; 40mg less is not that big of a deal.

Adults Only Mac & Cheese(or Not your Momma's Mac & Cheese)

2011-01-16T16:17:00.000-08:00

I wanted to make a macaroni & cheese but incorporate cauliflower and some different cheeses. I thought Gorgonzola would give it an interesting and rather sophisticated taste but the whole wheat pasta keeps it grounded. If you drizzle it with the tiniest bit of black truffle oil it spins it off into a whole other universe of decadence!
2 TBSP butter/canola blend
2 TBSP flour (white wheat)
1 c. 1% milk
2 cloves garlic, minced (not bottled kind - fresh)
1/4 tsp black pepper
1/4 tsp kosher or sea salt
1 wedge Laughing Cow swiss
1/3 cup Gorgonzola crumbles
1/2 cup Sargento Mozzarella Provolone shreds blend
3 cups whole wheat Delallo Fusilli Bucati (this has a cool shape and is whole wheat but you can use any whole wheat elbow macaroni)
1-2 cup cauliflower, rinsed and cut or crumbled into small pieces
1/4 cup whole wheat panko
(Optional but TOTALLY makes this more amazing...barest drizzle of black truffle oil)

Preheat oven to 350deg Cook pasta until al dente, drain and set aside. Blanch cauliflower in boiling water for 2-3 minutes. Remove from heat and drain and set aside. Melt butter in saucepan and add flour and cook for about 2 minutes. Add milk, garlic, pepper and salt. A cook until well blended without lumps. Add Laughing Cow and 1/4 cup of the Gorgonzola and 1/3 cup of the cheese blend. Cook, stirring constantly, until mixture is creamy. Remove from heat. In a baking dish combine pasta and cauliflower and then pour cheese mixture over top. Sprinkle with remaining cheeses and then with panko. Bake for 15-20 minutes until cheese on top has melted and panko has browned. Serve immediately.

Plan so you don't Panic - Food for Emergencies

2011-01-12T09:47:00.000-08:00

In Western NC we've already had a couple of major snow storms and here we are, barely in January. If you live in other areas known for 7 feet or more of snow annually you may scoff at the fact that 5" qualifies as a major snow storm; but when you combine that with ice that brings down power lines and navigating on mountain roads...it's a mess.
Typically when people hear of an impending snow event they make a mad rush for their local Ingles and buy eggs, bread, milk, ....plus anything that they feel they can't live without for a few days. This means that store shelves are quickly wiped out for some of these basics and I start seeing tweets with photos of the quintessential "empty bread shelves".
Here are some ways to plan a bit better so you are more prepared in case of a snow event.
Bread - We sell frozen dough and breads and rolls and bread,roll and cookie and cake mixes can be found on the grocery aisles. Bake it or make it. Keep these items in your freezer or pantry.
Milk - Stock UHT (Ultra High Temperature) milk that is shelf stable for 6 months, powdered milk or evaporated milk in your pantry.
Eggs - In addition to fresh eggs we sell liquid eggs in Dairy and Frozen.
Fruit and Vegetables - Keep frozen fruit and vegetables in your freezer and DRIED fruit and CANNED fruit and vegetables in your pantry.

Buy a whole chicken, turkey or a roast and cook it ahead of time so you can eat from it for a few days. Cook soups and chili in a crockpot. If the power goes out you can also cook on an outdoor grill.
Keep canned or packaged meat, chicken and fish like salmon, sardines and tuna in the pantry for meals and sandwiches.
Nut butters and jelly, cereal, and meal replacement bars are also good to have on hand.
Don't forget pet food, baby food/formula, toilet paper, candles, matches and batteries for flashlight and of course a few gallons of water for drinking. In addition to these necessary items there may be some other must-haves for your family...chocolate and popcorn are two that we like to keep around.

Listen In - entertaining podcasts

2011-01-09T14:34:00.000-08:00

In my job as the Ingles Dietitian I've been fortunate to have so many great opportunities. One of the best aspects of my job is hosting the Ingles Information Aisle on www.wwnc.com 570am. I get to pick the guests and topics for these half hour long recorded shows that air on Saturday mornings at 8:05am EST. You can listen to interviews with Hungry Girl Lisa Lillien, local and regional brewers like Terrapin, French Broad and Highland Brewing, several dietitians who are nationally known like Dave Grotto, Dawn Jackson Blatner, Cheryl Forberg (of NBC's Biggest Loser) and Bonnie Taub Dix. I've also had many local farmers and companies on the show: Immaculate Baking, World's Best Carrot Cake, Gladheart Farms and Duplin Winery so...listen and ENJOY!!

"Weight Up" or the forgotten few

2011-01-05T13:08:00.001-08:00

This time of year it seems like every dietitian I know is blogging, tweeting, Facebooking, or being interviewed on TV or radio about how to lose weight. It's New Years resolution time; which for most means resolving to lose weight. But how about those who try desperately to gain weight or have to struggle to keep weight on? You may be tempted to think, "Wow, they are lucky!" but are they?
When my mother was in treatment for her cancer she lost over forty pounds. Her appetite decreased and it was difficult to find foods that she wanted or could eat. Her weight loss depressed her immune system and made her vulnerable to infections. Every pound we could get her to gain was an accomplishment.
You may have a friend who has an especially fast metabolism who has to eat almost constantly to maintain their weight. Many endurance athletes like long distance runners also struggle to keep their weight and energy levels up.
If you have problems gaining weight the first step is to see your physician to make sure there are no medical problems that are affecting your metabolism or your ability to gain weight.
When people contact me and ask how they can gain weight here is what I typically recommend:
1. Small, frequent and nutrient dense meals and snacks.
2. Adding foods like nuts, nut butters, olives and low fat dairy products to meals and snacks.
3. Consider nutrition supplement beverages like Ensure or Boost or making your own smoothies or milkshakes with healthy ingredients like fruit, yogurt, 100% juice and nut butters.
4. Have an exercise program. Not to lose weight but to gain muscle mass which will help with weight gain.

Diabetes Old School

2011-01-03T13:35:00.000-08:00

I often get calls or e-mails from people asking me why Ingles has no "sugar-free section for diabetics" or why I say that it is okay to for people with diabetes to have sugar. Today I recorded an interview with Hope Warshaw a dietitian and diabetes educator who's been in practice for 30 years. She wisely pointed out that knowledge about diabetes and the dietary managing of diabetics has changed over time and that unfortunately there are still some "old school" physicians and their patients who just have not gotten that message. These are the people who still believe that diabetics can't have sugar or that the answer lies in eating all "sugar-free" items or avoiding all carbohyrates. We commiserated about the many who are diagnosed with diabetes and then left to fend for themselves without being referred by their physician to a diabetes education program.
Diabetes is a chronic disease that must be managed. As one customer told me, "My doctor sent me to classes and told me that if I didn't control my blood sugar and my diabetes it would control me and ruin my life." While some individuals can search the internet and read books to self-manage, most need those group or individual sessions to have carbohydrate counting and meal planning explained to them.
If you are newly diagnosed with diabetes, ask your doctor about a diabetes education program in your area. Medicare and most insurance plans will cover some if not all of the cost. Also find out if there is a diabetes support group in your area. You may not be able or want to go to every meeting but at least get on the mailing list to find out about educational opportunities and events in your area.
This is really one situation that it is important for you to be proactive. If your doctor doesn't mention it to you, be sure and ask or check www.diabetes.org or http://www.diabeteseducator.org/DiabetesEducation/Find.html to find a diabetes educator or program.

What's "In-store" for 2011

2010-12-31T11:45:00.000-08:00

What’s “In-Store” for 2011 – Fads & Trends

1. Greek Yogurt – Continuing trend of more and better Greek Yogurt offerings that seem to be shoving conventional yogurts to an increasingly smaller area on dairy shelves.
Prediction: More Greek Yogurt on shelves and fewer “conventional” yogurts.
2. Shaking the salt – Government and health care pressure on manufacturers to decrease sodium amounts has gained a stronger foothold this past year and will continue.
Prediction: More reduced and low sodium options throughout the store and more
Salt-free blends and seasonings to spice things up.
3. Coupon Crazy – Driven by the economy and easy to use phone apps and internet coupons, stores will see more and more shoppers using coupons to save.
Prediction: Competition among supermarkets for overall pricing but also best
coupon policies along with double and triple offerings will be fierce.
4. Gluten-Free – For some the need for gluten-free products is a health
and medical necessity; for others, yet another fad diet.
Prediction: With more major manufacturers like General Mills bringing gluten free products to the market it is clear this fad won’t fade soon.
5. Local- Though local has no legal definition; many people feel both an
emotional and rational connection to buying local. Prices for local may
not be able to compete with national brands or large industrial farm products, yet customers are often, or up to a certain point, willing to pay the extra amount.
Prediction: “Local” will continue to be popular but customers will also wise up and ask “Where is this from?”
6. Private Label vs Label Loyalty – The economy again dictates that price will win over label loyalty. Shoppers will eliminate or at least limit purchasing exclusively name brand products and seek to save by buying comparable store brands.
Predict: Store brands will be “discovered” as being not only a good value but a good product!

Is it really Better Than Peanut Butter?

2010-12-29T12:40:00.000-08:00

I appear weekly on our local ABC affiliate MY40 and often like to bring in "New Items" that have appeared on our shelves. One of our customers asked me specifically to talk about Better N'Peanut Butter (BNPB) (http://www.betternpeanutbutter.com/index.php) as apparently it has been widely touted by Weight Watchers and others like Hungry Girl. I tasted the regular creamy and also had my husband and the TV anchor taste it. Comparing it to a regular creamy peanut butter with salt added:
Pros: Similar but not identical creamy texture
Fewer calories: (per 2TBSP) BNPB-100 ;PB-188
Less fat: BNPB-2gm; PB-16gm

Cons: More sodium:BNPB - 190mg; PB-147 (Note: they do have a low-sodium version with 95mg of sodium)
More carbohydrates - BNPB-13g; PB-6gm
Less protein-BNPB-4gm; PB-8gm

All of us noticed the salty aspect of BNPB and found the taste alright. What put me off a bit was the long list of ingredients for the BNPB: PEANUTS (AS DEFATTED PEANUT FLOUR AND NATURAL PEANUT BUTTER), TAPIOCA SYRUP, PURE WATER, DEHYDRATED CANE JUICE, RICE SYRUP, VEGETABLE GLYCERIN, SOY FLOUR, SALT, TAPIOCA STARCH, NATURAL FOOD FLAVORS, PAPRIKA & ANNATO, CALCIUM CARBONATE, LECITHIN, VITAMINS E & C (ANTIOXIDANTS).
Meanwhile Jif creamy peanut butter: MADE FROM ROASTED PEANUTS, SUGAR, CONTAINS 2% OR LESS OF: PALM OIL, SALT, MOLASSES
So here's what I think: There is definitely a trade off here. Is it fair to even compare Better N'Peanut Butter with Peanut Butter? I think not. Can we think of it as a lower fat and calorie spread that would make a good sandwich? Probably yes.

The Danger of Cooking Shows

2010-12-20T13:57:00.000-08:00

Like many of you, we have three TV's in our house. The downstairs (aka sports TV) is usually watched by the teen and dad and occasionally we watch On Demand movies. The kitchen TV is normally to watch news in the a.m. while getting ready for work or in the p.m. while fixing dinner or cleaning up afterwards. We also have a bedroom TV which isn't really on much at all.
Recently I got into a bad habit. Teen and his father would be downstairs watching some sporting event and I would turn on Food Network or Bravo and start watching Top Chef/Iron Chef/Chopped etc. I could totally justify watching these shows for my job...the problem was I was acting more like a participant than a spectator. I soon found that viewing food and the cooking got more than my creative juices flowing....it made me salivate and crave food. During breaks I would grab a handful of nuts, a yogurt or some dried fruit, pop some popcorn or eat a bowl of cereal. Not bad choices, of course I am a dietitian; but while scores were being tallied for the winning chefs I wasn't counting my own calories. While the chefs battled to create their masterpieces I was consuming 100...200...500 calories...uh-oh.
I became aware of this habit and am now modifying my behavior. If I watch TV in the kitchen I sip on green tea. Otherwise I watch in the bedroom...and I never bring food to bed!

Top Chef gets "F" for kids food

2010-12-16T06:32:00.000-08:00

Last night I got a repeat of the Top Chef - All Stars episode that involved the Top Chef contestants challenge by one of the Jonas brothers to fix a snack for kids who were doing a special overnight at the Museum of Natural History in NYC. The limitations were:
-It had to be something eaten with their fingers
-It had to be served from a (lunch) bag
This precipitated a slew of comments from the non-parent despondent chefs like "kids are picky eaters....they don't like anything...I'm never having kids...." The resulting snacks were mostly sugar based treats but some featured weird combinations of textures and flavors. The winning treat was something with marshmallows, sugar and chocolate topped with sugar ( you get the picture). A disclaimer here is that I've noticed that in many of the Top Chef seasons they feature a challenge that involves cooking for or with kids. I'd love it if the challenges were always taste AND nutrition focused!
You could definitely tell which of the chefs had children or had cooked with/for children and which didn't. Maybe this is why so many restaurant menus fail miserably when it comes to catering to kids.
I know that many parents avoid taking children out to eat because of discipline issues or because they refuse most everything. We've been taking "the teen" out since he was about 4 years old. Initially he was very particular about what he would eat but by the time he was 8 years old (younger than most of the kids in this Top Chef episode), he began to venture outside of the "kids menu" and we would order appetizers for him or 1/2 portions of entrees or share an entree with him. His tastes expanded and he quickly left behind the ever present chicken nuggets, grilled cheese sandwiches and burgers for a half portion of lamb shanks, or calamari, caesar and spinach salad. This was about the same time that I began working more with him on cooking and helping in the kitchen.
I guess the messages to parents are...don't dumb down food for kids. Expose them to new tastes and flavors. To restaurants and chefs ...don't assume what kids will eat but offer options like half portions or less seasoned/sauced versions of your entrees.

Should a Diabetic be a Food Judge? - Oh Ms. LaBelle

2010-12-13T07:53:00.000-08:00

Last night's Iron Chef featured Patti LaBelle as a guest judge. It was Battle Chocolate and as they introduced the judges Ms. LaBelle commented that she was "sort of a diabetic" and my heart sank. Ms. LaBelle was diagnosed with Type 2 diabetes in 1995 and in the past few years has taken control of her blood sugar and lost weight through dietary changes by working with a registered dietitian and engaging in regular exercise. http://www.eatright.org/Media/Videos.aspx
While I would have loved to hear Ms. LaBelle say some of that, the show wasn't about her - it's about the chefs. What was more surprising was watching tweets while the show aired that said basically "a diabetic shouldn't be judging a contest about chocolate"....Why not? If you are a registered dietitian or certified diabetes educator or even a diabetic who has been through education to manage your diabetes you know about carbohydrate counting. Counting carbohydrates at meals enables diabetics to manage their blood sugar by budgeting for a certain amount of carbohydrates per meal so they can keep their blood sugar under control. The tough part for Ms. LaBelle would have been "judging" how many carbs she was eating not the judging itself!

Got (UHT) MILK?

2010-12-06T03:52:00.000-08:00

UHT stands for Ultra High Temperature pasteurization so products are sterilized before or after being packaged. UHT milk is heated to a temperature of 135 degrees. This kills spores not affected by lower pasteurization temperatures and enables the milk to remain shelf stable (not requiring refrigeration) for a period of time. UHT milks are shelf stable for >6 months; this makes them a good choice for emergency food supply planning and for donating to food banks/shelters. Once the package is opened it must be refrigerated and consumed within about 4-5 days.
One drawback to UHT milk is that the milk has a slightly caramelized or "cooked" flavor which some find unappealing. There is some vitamin loss in UHT milk so it is generally recommended that if non-UHT milk is available that be consumed.

Sources: www.foodsci.uoguelph.ca/dairyedu/uht.html
http://www.eufic.org/page/en/page/FAQ/faqid/vitamins-processing-milk/

Drink your PROBIOTICS

2010-12-05T07:34:00.000-08:00

Noticed this new item at Ingles...drinkable Organic Valley Low Fat Yogurt... I picked up the VANILLA flavor. Be sure you shake it really well. Good flavor. Sweetened with Agave syrup.

DIY therapeutic diets? What's up Doc?

2010-11-30T12:03:00.000-08:00

It is alarming to me how many calls and e-mails I get with questions about therapeutic diets. In the past few weeks I've heard from our customers looking for advice/guidance/handouts information on:
1. A cardiac diet
2. Diabetic eating plans
3. Low protein diet for chronic kidney disease
4. A parent of a child who is failure to thrive (FTT)
5. A woman with an eating disorder
6. Someone newly diagnosed with celiac disease
In every case the person needing the diet had been seen by a physician and yet in most every case the person was not provided with any sort of dietary counseling by the doctor's office or just sent on their way with minimal written instructions. In none of these cases was the person referred to a registered dietitian for individual counseling.
As a dietitian for a supermarket I don't work with individuals and I can't help wonder why more physicians aren't referring their patients to dietitians. Is it insurance that doesn't cover Medical Nutrition Therapy? Is it that the physician doesn't know of any dietitians? Is it the patient who doesn't know to ask for nutrition advice? Or is it that the patient is referred but doesn't want to pay for a visit to a dietitian? Is it that registered dietitians in those practice areas are not making themselves known to physicians? Who knows...All I know is that there seem to be a lot of people with serious medical issues that are missing the boat on some vital nutrition information that could help them.
I try and provide general information to these customers and encourage them to access other resources. Dietitians in private practice(through www.eatright.org ), dietitians in their local hospital, VA or health departments or who run the support groups and classes. At the very least I try and direct them to reputable websites like the American Heart Association www.americanheart.org ; the American Diabetes Association www.diabetes.org and for information on Celiac Disease and Gluten Intolerance - www.gluten.net

What a Dietitian Would Never Say

2010-11-29T13:58:00.000-08:00

(Cut & pasted - for your viewing pleasure)
davidgrotto davidgrotto
Yes, I eat perfectly everyday and my grocery cart has been blessed by the Dietary Guidelines Advisory Committee. #whatanRDwouldneversay
49 minutes ago

davidgrotto davidgrotto
Yes, your hairstylist is the best person to go to for advice on your weight and gouty arthritis. #whatanRDwouldneversay
57 minutes ago

davidgrotto davidgrotto
You take way too long to eat. #whatanRDwouldneversay
59 minutes ago

davidgrotto davidgrotto
Chew your food a 162 times. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
If you have smelly urine after eating asparagus, you have something seriously wrong with you. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Never breast feed your child. Only backwards and sideways people do that! #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Swiss chard or glass shard. There both bad for you . #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Woot! Way to get that cholesterol up!!! #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
I'm on the whole foods diet. I eat a whole piece of this and a whole box of that. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Beans, beans the musical vegeatble. #whatanRDwouldneversay Nevermind. They would say that...
1 hour ago

Afjamp Aaron Flores, RD
@davidgrotto these are fun. #whatanRDwouldneversay
1 hour ago

Afjamp Aaron Flores, RD
Be the Malcolm X of weight loss. Lose the weight "By any means necessary" #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Only eat from one food group until 12 noon. If you change timezones, well...good luck with that. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
So suck unpasteurized \uncooked eggs! #whatanRDwouldneversay
1 hour ago

MarshaHudnall Marsha Hudnall
not sure anyone else would say that either. :) RT @davidgrotto: I love diets!! #whatanRDwouldneversay
1 hour ago

Afjamp Aaron Flores, RD
Why should we panic if 2/3 of our country are overweight/obese? That means that 1/3 are doing great. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
I love diets!! #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Don't ask me. What? Do you think I'm a nutrition expert or something?? #whatanRDwouldneversay
1 hour ago

AmyLBurford Amy Burford
#ThanksgivingRegrets :D RT @davidgrotto: The proper portion for you is the size of your head. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
It's normal to have a bowel movement only once a year. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Finish everything on your plate or a hairy monster will come in the middle of the night and eat your spine. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
The proper portion for you is the size of your head. #whatanRDwouldneversay
1 hour ago

Afjamp Aaron Flores, RD
Feeling full but still have food on your plate? Eat faster and clean that plate! #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
You're weak, spineless, pathetic, or any other degrading comment used to "motivate". #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
If it tastes good it must not be good for you. #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Protein-calorie malnutrition is tres chic! #whatanRDwouldneversay
1 hour ago

davidgrotto davidgrotto
Be gone with you demon carbohydrates! #whatanRDwouldneversay
1 hour ago

BridgetTxRD Bridget Swinney RD
#whatanRDwouldneversay: Always clean your plate!
2 hours ago

davidgrotto davidgrotto
Just one more bite...#whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
The food you choose to eat has nothing to do with the way you feel, look or has any affect on your outlook on life. #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
Got Transfat? #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
Alcohol. It's not just for breakfast anymore... #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
A serving and a portion are one in the same thing! #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
Honeycrisp apples are the devil's work! #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
Take a colonic, go on the Master Cleanse, and call me in the morning. #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
A doctor would never recommend a fad diet. #whatanRDwouldneversay
2 hours ago

InglesDietitian ingles Leah McGrath
#whatanRDwouldneversay "you can NEVER be too skinny!" #dietitians #RDchat
2 hours ago

mostlyhealthmom (Mostly) Healthy Mom
"When in doubt...just eat it!" #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
Its not how you feel its how you look! #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
Of course it's safe to eat undercooked poultry! #whatanRDwouldneversay
2 hours ago

InglesDietitian ingles Leah McGrath
#whatanRDwouldneversay "I'd like a large order of fries w/that" or "Can u SUPERSIZE that?"
2 hours ago

davidgrotto davidgrotto
I love central adiposity! #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
Can I have fourths please? #whatanRDwouldneversay
2 hours ago

InglesDietitian ingles Leah McGrath
#whatanRDwouldneversay. "I live 2 eat at buffets"
2 hours ago

Johnson_ML Meredith L Johnson
Esp if its a cookie diet RT @davidgrotto: If a hollywood actor is on a popular diet then it must B the rt thing 2 do. #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
You can chew the fat but never swallow it. #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
"I'm a saturated fat achiever." #whatanRDwouldneversay
2 hours ago

davidgrotto davidgrotto
It's all about the scale, baby... #whatanRDwouldneversay
2 hours ago
»

davidgrotto davidgrotto
If a hollywood actor is on a popular diet then it must be the right thing to do. #whatanRDwouldneversay
2 hours ago

Will Sugar Alcohols Make Me Drunk?

2010-11-29T06:16:00.000-08:00

Yes, I really got that question. Sugar-alcohols belong in a family called "polyols" and can be recognized on the ingredient label from their -ol endings like sorbitOL, mannitOL, xylitOL etc. Sugar alcohols can occur naturally in certain foods like prunes and artichokes and are considered "nutritive sweeteners" , i.e. they have calories, though most have fewer calories than sugar. Manufacturers like to use them in sugar-free candy, cookies, cakes and no sugar added ice cream and frozen novelties that are heavily marketed to diabetics or those on "low-carb" diets.
Unlike sugar, sugar alcohols are not well absorbed in the gut - therein lies the good news/bad news. Good news - they have less of an effect on your blood sugar than other nutritive sweeteners like honey and sugar...Bad news - they can cause gas, bloating and diarrhea, especially when consumed in excess.
When I do supermarket tours for individuals with diabetes I always explain this and it never fails that I see a "lightbulb" moment. That's when I can see the look on a person's face that says, "Ah-HA!That explains why I'm so GASSY!" or "I thought I had food poisoning and it was probably because I ate that bowl of sugar-free candy!"
My explanation continues by adding that many sugar-free products have MORE calories per serving than their regular counterparts. Manufacturers compensate for the sugar they take out and add more fat. I typically tell diabetics that based on the cost, taste and side effects of sugar-free products they may be better off eating the REGULAR item, paying attention to serving sizes, and counting the carbohydrates.

Perimeter Paranoia -Or watch your SoundBITE

2010-11-22T05:23:00.001-08:00

How many times have you said or heard things like "ONLY shop the PERIMETER of the store" or "the BEST foods are in the PERIMETER of the store"...if you are a dietitian saying these things SHAME ON YOU - you should know better! This is a tired old cliche and much like "don't eat WHITE food" needs to be taken out of our dietitian speak. If you are a consumer this may not be a good or accurate message to live by. Why?
1. Do you really think supermarkets haven't figured out that dietitians or other people who like to preach nutrition have been saying this and changed the design of their stores accordingly? On the perimeter of most of our Ingles stores we have: cake, sausage, bacon,high sodium lunch meats, soda, beer, wine and videos....sure we also have fresh meat and seafood and produce but if someone takes that "perimeter" message literally they aren't going to be making the best choices.
2. There ARE healthy, nutritious and economical items in the center of the store like beans, whole grains (brown rice, whole wheat pasta) and canned & jarred tomato products (good source of lycopene!) frozen fruits and vegetables.
3. It is a message that masks what dietitians really want to and should teach people, i.e READ THE NUTRITION FACTS LABEL and shop for healthy options THROUGHOUT the store.
4. It ignores the economical side of shopping. Some cannot afford or don't want to buy everything fresh for whatever reason. Advanced technology enables growers/manufacturers to give us excellent quality frozen fruits and vegetables that don't know a season but can provide us with vitamin and minerals throughout the year.
The bottom line: Whether you are a dietitian or a consumer - Don't fall prey to easy messages that aren't always accurate.

So you want to be a Supermarket Dietitian

2010-11-18T16:10:00.001-08:00

Several times a year I go to different universities like Clemson,Winthrop, Virginia Tech, University of Georgia, Georgia State, Western Carolina, Appalachian, and University of Tennessee to talk about my career and specifically about my job as a supermarket dietitian. I always point out that all supermarket dietitian positions are not equal, so my presentation is about MY job.
The most common questions I get are:
1. Do you travel a lot? Yes, depending on what I have scheduled I typically drive about 1000-2000 miles per month for work. A few times a year I attend conferences out of the area and that's mostly when I fly for work.
2. What sort of skills do you need to do your job? I think having a clinical dietetics background is pretty important as so many of the questions I get are clinical in nature. I also think that being able to cook and knowing about food safety are key. Besides that...writing, public speaking,and media training or experience have all been good skills to have. It's also important to be able to prioritize and multi-task.
3. What sort of hours do you work? This is definitely not a "9-5" job. Some mornings I'm up at 4am to do live TV or driving home at 10pm from a presentation in another part of the state or in a different state. Thanks to the "Crackberry"(Blackberry); I'm never far from my e-mail or phone. I occasionally work weekends for store openings or special events, usually about 1x/ month. I am sort of afraid to add up how many hours I work. Since I don't have a set schedule I sometimes find myself writing, tweeting or blogging early in the a.m or late in the p.m, particularly when I have insominia.

This is not the job for everyone. I work for a great company and have a good boss who encourages me. I am also fortunate to have a very supportive husband who doesn't travel often for his job, which is 9-5. It would be difficult to do this job without his cooperation.

What's a dietitian doing in a supermarket?

2010-11-17T05:25:00.000-08:00

Even after working for Ingles Markets for 10 years I still get asked this question a lot...well, maybe the phrasing is a bit different..."I didn't know supermarkets had dietitians?" or "What does a dietitian do for a supermarket?".
There is no short or cookie-cutter answer to this. More and more supermarkets are embracing the idea of having dietitians on staff in various capacities:
1. Research & Development - working on recipes for their private label products or in-store meals.
2. Nutrition Analysis - "crunching numbers" - coming up with calorie amounts and nutritional analysis for private label and in-store items.
3. Supermarket Tours - taking groups of scouts, seniors, school kids, adults on educational and informative tours of the supermarket.
4. Presentations - Giving informative nutrition presentations to the public.
5. Media - being the nutrition "go-to" person for the media for TV, radio and print.
6. Writing articles or contributing to supermarket website or circular.
7. Individual counselling of store associates.
8. Individual counselling of customers in the store itself.
9. Being the "face" of the supermarket for community wellness activities and events.
In some cases the dietitian may devote their attention to just one of these tasks. In other situations the dietitian may do several of these activities. (Stay tuned for my next post..."So you want to be a supermarket dietitian"

Loca for Local

2010-11-12T05:04:00.001-08:00

In Spanish the word "loca" means crazy...I'm not suggesting people who buy local are crazy but I am saying that the local craze has gotten a bit out of hand.
First of all, there's no legal definition of "local". I've spoken to groups and asked, "What does local mean to you?" ...I've heard everything from "my county" or "my state" to "100 miles from my home" and even "the Southeast" and "The US"....
I will agree that buying local is a good goal. It supports local farmers and businesses. The only problem is it's not always practical and what you can buy/source locally really depends on where you live.
#If you are in many areas of California with moderate temperatures and a long growing season it may be relatively easy to "buy local". But what about our friends and neighbors in Vermont or Wisconsin without that favorable weather?
#If you strictly want to buy local then you better be prepared to give up things like bananas, coffee, citrus fruits and in most areas of the country, shrimp, scallops and other saltwater fish.
#Buying local means you must be willing to limit your palate to items that can grown in your "local" area and work within your growing season.

There's also the confusion factor. Many believe that local is organic and while this is sometimes the case, it may not be. Others think local automatically means that the farmer uses less resources to get that product to market. Again, not always the case. If that farmer has to use an old small truck to transport that product to a number of farmers markets or supermarkets they are using fuel that causes pollution.
If the farmer is able to put all of their harvest on one large vehicle that is transported to a central distribution center and then disbursed to supermarkets, this may be more energy efficient.
I like farmers markets and I know many farmers and respect their hard work and dedication to the land and their animals. Every year I go on the Family Farm Tour here in Western NC that is run by Appalachian Sustainable Agriculture Project - ASAP (www.asapconnections.org) and relish visiting farms in quiet valleys and at the end of dirt roads. ASAP helps Ingles connect with local farmers in the Appalachian region so we can feature local, seasonal fruits and vegetables in our stores.
I know that I enjoy a variety of fruits and vegetables that are not available in Western NC. I will "buy local" when I can and when it makes sense ...but I won't be "loca" about it.

How not to be Twitter obnoxious - Part 2

2010-11-04T05:34:00.000-07:00

1. Some people seem to be on some sort of quote/horoscope list so they send out a spate of horoscopes or pithy quotes daily. I could do without this.
2. Before you RT a tweet with a link OPEN and CHECK the link first to make sure it is a good site/source/story. Oh wait...if you think it is a suspicious person or a bad link...DON'T OPEN IT ...it could be spam/spyware!!!
3. Use the "Favorite" button to save tweets. I do this if I want to look at a blog post or remember to respond but just don't have time.
4. If you are going to #FollowFriday (#FF) please tell me why I should follow these people instead of giving me a slew of @'s. @RobynWebb taught me this. Is the person funny? Do they know a lot about the entertainment scene in your town? Are they a student trying to virtually shadow someone? WHY..WHY should I follow them??? Here are some examples; #FF @Chowandchatter a #dietitian who will give you creative recipes #FF @selethaann Nutrition Student at UT she's great about giving you feedback. Trying to make a difference in the world of #dietetics
5. Don't fall into the trap of thinking you HAVE to follow everyone who follows you. Some people post poop. Don't follow them. Some people are crackpots or are trying to sell things - unless you want to buy, don't follow them. I try and look at every profile before I follow someone. I also try and balance the people I follow so I have some variety.
6. You don't have to tweet. You can be on twitter to watch and virtually shadow others. I often recommend this for nutrition students and dietetic interns.

Negative Nutrition vs Thankful on Thanksgiving

2010-11-03T07:10:00.000-07:00

As @kerigans says I am "bracing" myself for the spate for negative Thanksgiving tweets and postings by dietitians. Last year it was totally obnoxious..."Don't eat....."; "That ______has ____fat/calories" . It wore on my nerves and I'm a foodie/dietitian! Come on people (and by "people" I mean dietitians) Do we really need to be the negative nutritionists? the "don't eat that" dietitians? How about if we talk instead about flavor and variety. How about if we encourage others to give thanks if we do have food options or if we can CHOOSE to eat less of something as opposed to HAVING to eat less because we HAVE LESS?
Let's talk about family time,taking walks, cooking meals together, baking bread or treats for neighbors who can't, donating to food banks and shelters...
It's ONE DAY....let's help our clients/customers/neighbors enjoy it and in the process let's break away from the stereotypes.
This message was brought to you by the committee to be Thankful on Thanksgiving

Dear Dole Company - are you kidding?

2010-11-02T07:01:00.001-07:00

(Fyi - I already wrote to their customer service dept)

Dear Dole,

I am aghast at your temerity ( I love to use words from my 9th grade English class) at calling this product "REAL Fruit Bites...with Yogurt and Whole Grain Oats"....really??? Come on! You have taken small nuggets of pineapple(and other fruits) and coated them with a sweetened yogurt candy mixed with whole grain oats and put them into 80 calorie packs. The 2nd and 6th ingredients are sugar. Why would I want my fruit coated with yogurt candy shell and whole grain oats anyway? Why are you putting Whole Grain Oats into the mix and advertising that it is "made with Whole Grain Oats"? Is this because Whole Grains have a "health halo" as being a good for you ingredient? Since the toasted oats are the LAST ingredient I doubt there is much oat goodness anyway.

Please rethink this product. I wouldn't advise substituting it for REAL FRUIT ( like pineapple, apples, mangoes, or bananas) in a child's lunch and for those 80 calories I could have a whole small apple!

P.S. - I like your website, and the nutrition info on it and I like your REAL PINEAPPLE - I just think you didn't do such a great job with this product.

The Curse of Being a Blonde Dietitian

2010-11-02T06:24:00.000-07:00

Today I was on the radio with my friend Tammy Jones of the "Ken and Tammy" morning show on WOXL radio - 96.5. In between segments we were talking, as we usually do, about food and nutrition, and she mentioned a person who I'd had a nutrition run-in with about a year ago. ( If you belong to the FB group "It's Dietitian with a T not a C" you'll remember this) Anyway, Tammy commented, "You're very passionate about nutrition...I notice that sometimes you get really flushed and seem angry when I mention something that someone says about nutrition."

Alas, this is the curse of being a fair-skinned (blonde) dietitian who flushes/blushes easily. I also have a hard time disguising expressions when I am irritated or annoyed. I tried to explain to Tammy via an analogy. What if someone only listened to your radio program in the car, had never been inside a studio to see what went on "behind the scenes", but still feels qualified to explain how radio works?

This is sort of how I feel about the trainers, nurses, chiropractors that go well beyond giving general nutrition advice and provide quasi-nutrition counselling but have no credentials or scientific basis to back up their recommendations. I know that most of these people have good intentions and are just trying to help their clients but I also know that many states regulate nutrition counseling by making state licensure of nutrition professionals mandatory.

In the military we used to call this "creep" i.e. when you start working/doing outside your field of expertise or experience.

For the trainer who put out a message telling everyone to stop drinking milk or eating dairy products ...the family counselor who wrote me about a child with ADHD who is severely underweight and wanted me to give her (counselor) suggestions about how the child can gain weight....for the nurse who told their diabetic patient not to eat any carbs...The doctor who told their patient to get "more" potassium in their diet and " eat less protein".

These are all situations when either you only provided someone with half of the information or you should have encouraged them to see a registered dietitian or at the very least, direct them nutrition or medical websites or books that would help them. Is it that dietitians are hard to find? www.eatright.org and find a registered dietitian in your area!!

In the meantime I'll try and blush/flush less and take a deep breath when I hear some bit of partially accurate nutrition guidance.

Social Media & the Supermarket - Twitter (Part 1)

2010-11-01T07:04:00.000-07:00

About a year ago I dipped my toe into the Social Media pool. I guess it all started even before that with signing on to Facebook for a personal account. I started hearing about Twitter about two years ago and got some great guidance from @TypeAMom Kelby Carr one day when she came to the studio to record a radio show with me. By that time I had started the Ingles Markets Facebook page and the @InglesDietitian twitter but was still struggling with finding my "voice".

Here are some of my social media tips for Twitter:

1. Don't use up all 140 characters...I learned this from a foodie blogger when I went to the Pillsbury Bake-off...if you max out your characters people can't RT you or comment. I try and stay at about 120 characters.

2. Use tinyurl.com to shorten long url's. Someone showed me this early on it helps save characters.

3. Use abbreviations....b4(before), gr8(great), TY(Thank you) etc.

4. Make sure people can find you. Do a search on your name or company in the search function. If you can't find yourself than no one else can find you either. It took me several tries to edit my profile so I could be found.

5. Social media is a community - not a private club - If you only socialize(tweet/follow) with people in your profession/field how will you every learn anything new? Try and follow a variety of people.

6. Make sure you interact by reading/checking your @'s and DM's and responding...thanking people who RT you and recommended others. It's not like e-mail, i.e. you don't have to respond to everything but you do need to reply if people ask you ?'s if you are a brand or have a business.

7. Make up lists to simplify your life. I group people into categories and that way I can check a number of people easily. Some of my lists include: Gluten(free), money saving(couponers), Foodie(bloggers), food companies, Asheville etc.

8. Don't be negative or argumentative on twitter. Take that to a DM or an e-mail.

9. Do more than just RT others or post links to your own blog. That's boring and one-sided.

10. Be real, be a person and as my friend Julie @bruisinales says: BE HUMAN

Gluten-freely/Glutenfreeatarian

2010-10-28T08:00:00.001-07:00

Yesterday I got a tweet that asked..."Even if I really don't have any problems with wheat should I go on a gluten-free diet? and earlier in the week I'd been asked, "If I go on a gluten-free diet will it help me to lose weight?"
I have mixed feelings about folks voluntarily going gluten-free ...
We'll call them "Glutenfreelies" or " Glutenfreeatarians" - this are the people who are "free to be gluten-free", meaning they have a choice. To them it may seem somewhat glamorous to declare they are buying gluten-free bread or ordering gluten-free at restaurants, after all, many stars are declaring themselves "gluten-free". Others may have heard that "going Gluten Free" may be just the ticket to enable them to lose weight. To a Glutenfreelie or Glutenfreeatarian it is by no means a necessity for them to eat gluten-free and their idea of going gluten-free is often a cross between the low-carb diets of old, i.e no bread, cereal, rice, pasta etc and seeking out gluten-free versions of those items. Some legitimately feel better when they are gluten-free. Is this because of a low level of sensitivity or intolerance to gluten or is it because they are eating fewer processed foods? We probably won't know because they won't bother being tested for celiac disease or gluten intolerance.
You may be surprised to find that as a supermarket dietitian I welcome these people, nay, I embrace them (figuratively speaking of course!). Those glutenfreelies and glutenfreeatarians have helped propel manufacturers to developing more and better gluten-free items for the people who really HAVE TO have them because of being diagnosed with celiac disease, dermatitis herpetiformis or gluten intolerance.
As to choosing to go gluten-free as a way of being healthier or losing weight I would beg to differ.
An uniformed and uneducated person can find plenty of highly processed and nutrient poor gluten-free food that will not help them achieve better health or lose weight and may in fact to quite the opposite.
I highly recommend some resources like:
-Shelley Case's "Gluten Free Diet" book - Shelley is a Canadian registered dietitian who knows her stuff! She explains about a gluten-free diet and how to get the nutrients you need and also includes recipes and specific products and where to find them.
-Joining a local support group to find out more about the gluten-free lifestyle, gluten intolerance and celiac disease http://www.gluten.net/
-Find a gastroenterologist in your area that specializes in celiac disease and get tested to make sure you don't have celiac disease or gluten intolerance and if you do, to see if you have any vitamin and/or mineral deficiencies.

So you want the Supermarket to sell YOUR product

2010-10-25T13:37:00.000-07:00

(a Supermarket Dietitian perspective)
Disclaimer...I'm not a buyer, a broker or even someone who makes decisions about what gets put on shelves and what will sell but here's my two cents.
If you have a specialty product...something that is gluten-free, organic, or in some way unique that you want to market to a supermarket here's what seems to work.
1. Go to that supermarket and see what your competition is. Are you selling your family recipe hot sauce? WAKE UP there are a gazillian hot sauces on the market so go back to your kitchen and figure out something else.
2. Have you done your homework on the supermarket/grocery store? You wouldn't believe how many people call me who have no idea how many stores we have or where we're located. It's called the internet folks...look up the information before you start calling people.
3. Know if your product can be price competitive with major manufacturers. Sure, you may have a wonderful tasting product with beautiful packaging but if it costs $2-$3 more than the brand name product it is unlikely that it will sell in a large supermarket,though you may have more success in a specialty market
4. Check you packaging - Does it photograph well? Are key phrases easy to read ORGANIC GLUTEN-FREE etc...Poor packaging=product being ignored.
5. Be willing to work - This is not a "Field of Dreams" if you do get it into the supermarket this does not guarantee people will buy it. You must be willing to advertise with the supermarket, do in-store demos and promote via your website and social media...it's all about the BUZZ and excitement about your product.
6. Make sure the supermarket is listed on your website's store locator. This is one thing that drives me CRAZY with specialty products. They work so hard to get into the supermarket and then forget to put the supermarket on their store locator so customers think their only option is to buy that product at a specialty store.
7. Make sure your product has a nutrition facts label and UPC BEFORE you even approach the supermarket.

There are plenty of success stories out there but the ones I've talked to have worked hard to achieve their success and it doesn't stop at having a good tasting product. Withhout good advertising and marketing it is like buying a beautiful car that has no engine and just sits in the driveway. USELESS.

Got (artificial growth hormone-free) Milk?

2010-10-25T05:40:00.000-07:00

In the early 80's Ingles Markets purchased a milk processing plant(MILKCO) in West Asheville from Sealtest and since they we have been able to "bottle" our own milk. The raw milk that is processed to become Laura Lynn milk comes from dairy farmers who we consider local i.e most less than 250 miles away. About two or three years ago we began getting more and more questions from our customers about whether these cows were being given artificial growth hormones like rBGH (recombinant growth hormone) and rBST (recombinant bovine somatropin) to increase their milk supply. To allay fears about the possible negative effects of these growth hormones we asked all our dairy farmers to sign legal affadavits that stated that they would NOT administer these artificial growth hormones. This of course does not mean that the cows are hormone free as cows have their own natural hormones which enable the cow to produce milk. Once all of our dairy farmers were "on board" we began advertising that our Laura Lynn milk was from cows who had not been given artificial growth hormones and this information is still on the Laura Lynn milk labels and often appears in our advertising. I know the president of MILKCO, Buddy Gaither, remains committed to providing Laura Lynn milk that is from cows that have not been given rBGH or rBST.

Halloween or Why People Despise Dietitians

2010-10-21T13:56:00.001-07:00

Like many dietitians I get calls and e-mails asking me to comment on Halloween candy every year. I can almost hear the reporters gleefully rubbing their hands together and saying to themselves..."What's the dietitian going to say this year? Give out carrots? Don't let them trick or treat? Take their candy away?" I feel like they are trying to turn me into fiercely overprotective father in the Johnny Depp version of Willy Wonka.
All too often I think dietitians fall into the trap of being Nutrition Nazis. Why is it that people more often ask for nutrition advice from their trainer, chiropractor or nurse than a registered dietitian? Is it because our messages aren't real and practical?
My call yesterday came from a local newspaper that I work with frequently. They asked me to comment on Halloween candy "Kind of an Eat This, Not That kinds thing" the reporter said. What I ended up telling this reporter is that I'd rather not make a big deal about a holiday that is ONE DAY. Sure, there are better choices like dark chocolate over gooey caramel filled confections but I'm also not going to recommend giving out pencils, carrots or cheese. I'd rather make the message about enjoying a little candy in moderation than dwelling on the calories in a Hershey bar or Sour Patch Kids. I'd like all of us to focus more on having fun with costumes, carving pumpkins and visiting a maze or a haunted house than what is or isn't being handed out for trick or treat.

Quick Apple Oatmeal Breakfast

2010-10-17T06:43:00.000-07:00

1/2 apple - I used Jonagold, peel on, chopped
1/4 c. Irish oatmeal
1/4 c water
1/4 c. plain 0% FAGE yogurt
1 tsp brown sugar
2 tsp raisins
a few pecan halves
Sprinkle of Cinnamon (I used McCormick Saigon Cinnamon)

Put apple, water & oatmeal in a bowl and microwave on high for about 2 minutes until apple chunks are soft and oatmeal is cooked. Stir well and add the yogurt, brown sugar, raisins and pecan. Sprinkle w/ cinnamon....VERY tasty and filling & high in fiber!

How I Lost my Waist & Found Tolerance

2010-10-15T15:00:00.000-07:00

I wouldn't say I was ever a fat child but I have always had the tendency to be slightly overweight. I used to say that I exercised to be able to eat. At my thinnest I still never looked thin, or at least I never thought so. Broad shoulders, a short waist and short legs don't contribute to a willowy look. Still, I managed to keep myself at a "healthy" weight well into my 40's by watching what I ate and exercising regularly.
As a dietitian I often counselled people on the importance of eating fewer calories and exercising more in order to lose weight. Unfortunately one bad year put me on the slippery slope of weight gain and I became my own patient.
It started in the summer of 2005 when I hurt my back and spent two months in agony, trying to get relief through physical therapy,anti-inflammatory meds, visits to a chiropractor and even acupuncture. Finally able to exercise again; I found that I'd gained several pounds. I began working out and then had a terrible allergic reaction to a lotion. For a week I was miserable and finally was put on a course of steroids for about a month. Covered in hives I couldn't swim and had no interest in walking. I couldn't sleep and craved carbohydrates and starches. The lack of exercise combined with the steroids left me about 10 lbs heavier. At the same time we moved into a new home and it was several weeks before I was able to start walking again. I set out in earnest to walk and get rid of the excess weight. Too much too soon caused me to injure my foot and walking any distance in any sort of footwear felt like I was treading on glass. After a visit to the podiatrist I was told to limit my walking and had to wear a specially constructed brace. A few more months went by and I knew that I had gained more weight.
It's hard to believe that it's been almost 4 years since I gained that initial 10-15lbs and I still haven't lost it and in fact gained more weight thanks to more issues with back pain and frankly, becoming lazy about my eating habits.
In the past 6 months I have been focused on being more active and am once again swimming 3 or more days a week and walking. I have returned to my "old" eating habits, i.e. more vegetables & fewer starches & processed foods. The weight is coming off slowly, but it is coming off. More importantly, I FEEL better!
If anything this whole process has taught me to be sensitive to the challenges that people face in their quest to lose weight. Busy lifestyles, sedentary jobs, illness and injuries....all of these play a role in not only whether you lose weight and are active, but how well you are able to maintain weight loss.
My goal is to get back to my "healthy" weight...I have a way to go so I need to employ the very things I would tell my patients/customers/clients.
1. Weigh yourself
2. Keep a food diary
3. Drink 6-8 glasses of water a day
4. Eat plenty of vegetables & fewer starches
5. Get an hour or more of exercise or activity most days of the week

MD...how about referring pts to RD?

2010-10-11T10:50:00.000-07:00

Today I had a woman call asking me how she can include raw garlic in her diet. Puzzled I asked why she would want to do that. It seems her doctor had told her to eat raw garlic to "help lower her cholesterol". This MD didn't tell her how to eat it or even how much. I spent a few minutes on the phone with our customer asking about her cholesterol levels and some of her habits. What jumped out at me was that she seldom exercises due to issues with gout. Her cholesterol levels were not terribly high, she was not overweight or a smoker and had been on a statin regimen because of an earlier cardiovascular issues that had resulted in a stint being placed. She had to stop the statins when they began to adversely affect her liver. I recommended that instead of trying to eat raw garlic she include it in her diet as part of her cooking but told her that some regular exercise would be more beneficial to her in the long run for both cholesterol lowering and her gout. Garlic is not a miracle "cure" for cholesterol http://nccam.nih.gov/research/results/spotlight/022607.htm I know doctors don't have a lot of time with patients and this is when I'd reallly like to see them referring a patient to a registered dietitian (RD), especially when their recommendations call for changes in eating habits/diets.

Finding ___ at your Ingles Supermarket

2010-10-11T05:15:00.001-07:00

The typical Ingles store is over 50K square feet and most of the ones we are building or remodeling are now over 80K square feet. Besides groceries; most have pharmacies, book sections, large frozen foods aisles, and of course...the BEER CAVE. This means that the "typical" Ingles has over 100k different food items! At times finding local, organic or gluten-free items can be challenging amidst all of the other products. We try and make it easier by having "Organic/Natural" sections on aisles, Green & White Gluten-free tags,Gluten-free sections, and identifying locally grown fruits and vegetables ...but sometimes despite our endeavors our customers overlook these items.
Sometimes the products a customer wants may be virtually right in front of them but they are not looking up or down at other shelves. Sometimes the product may be in a different section of the store than they'd expect...Here's what you can do as a customer:
1. Ask an Ingles associate or Store Manager for help.
2. Call the customer service number at the bottom of your Ingles receipt with as much information as you can about the product.
3. Call or write me! www.ingles-markets.com/ask_leah on Twitter - @InglesDietitian or 800-334-4936

Biggest Loser - Behind the Scenes w/ Cheryl Forberg RD

2010-10-07T06:09:00.000-07:00

I am still amazed that I got a chance to interview Cheryl for my Ingles Info Aisle Radio program. I found out that her pre-RD career included working with Wolfgang Puck and as the private chef for Lucas Films Ltd, or as Cheryl says "I cooked for George." (Lucas that is!). She told me how she began cooking more and more for people with specific health concerns like diabetes and high cholesterol but found that she needed and wanted to know more about the diseases to do a better job. Like me, Cheryl had misgivings about going back to school, we both had a fear of Science - mine was actually more a fear of MATH. She managed to conquer that fear to take classes at Berkley and eventually became a research dietitian at Cedars Sinai where a unique set of circumstances led her to her involvement with the NBC's the Biggest Loser. Now heading into its 10th season, BL is a big hit with many. The reality TV show offers inspiration and hope along with drama as it follows the struggles of the contestants to lose weight and make changes in their eating habits and behavior. Cheryl explained that she doesn't have an "on camera" roll but along with a core of medical staff she helps monitor the health and nutrition of each and every contestant on a daily basis. Even before they start the show the contestants are carefully evaluated by experienced medical personnel. While the viewer sees the glitz and glamour, there is a lot of science and supervision going on behind the scenes. Cheryl herself evaluates daily the food journals the contestants are required to keep, making suggestions and changes to their eating habits regularly.
This will be a fascinating show for people to listen to!

Nutrition Majors -7 Keys to UNsuccess

2010-10-05T09:50:00.000-07:00

I am aware that the matching process for dietetic internships is very competitive and the % of applicants matched is around 52% therefore it is especially important that more of you work harder NOT to be matched. Here are some tips to ensure you won't be matched to a dietetic internship and you how you can definitely be UNsuccessful in a nutrition career:
1. Grades schmades...who cares about your GPA, especially in your Foods & Nutrition classes. Be sure and spend plenty of time partying and less time studying.
2. Don't get any work experience or do any volunteering in your major. Why waste your time finding out about actual jobs or careers in nutrition? Continue to work at your retail job and get the discount on Old Navy clothes or waitressing for those great tips or better yet....let mom and dad continue to support you while you party (see #1).
3. Don't bother learning the names of and getting to know your professors. Sure, you could use them for a reference letter but if you don't know their names...maybe they won't learn your name and call on you in class!
4. Don't learn any Spanish. Even though the Spanish speaking population in some areas of the US has increased by over 100% why bother to learn another language...you won't be texting in Spanish anyway!
5. Trash all of the best papers/reports that you've done for classes in your major as soon as you get them back...and definitely don't save them to a USB or put them in a portfolio.
6. Don't look up Registered Dietitians on Facebook or Twitter. You have better things to do (like partying, texting, etc) than checking out what professional dietitians are doing and what your career options might be. Why would you ever want to "virtually shadow" a dietitian like Dave Grotto, Cynthia Sass, Dawn Jackson Blatner or Jackie Newgent anyway?
7. Don't learn how to cook. Using the microwave is SO much easier, better yet have Mom or your boy/girl friend cook for you!

Post-ATL Gluten Free Fair

2010-09-29T02:20:00.000-07:00

This is the 3rd year I've attended the Gluten Free Vendor Fair for the Atlanta Metro Celiac Group (www.atlantametroceliacs.com) It's been interesting to see both the crowd and the products evolve and hear the comments from people as they approached me or sampled items at different booths.
Several years ago when I was first contacted by an NC Celiac group I'll admit that I sort of thought...'Why don't they just focus on food that is naturally gluten-free?' Not realizing the huge need for items like breads, cereals, pastas, crackers and cookies. For several years as Ingles added Gluten Free products to our shelves; it was more that they were "gluten-free" - not necessarily good. Gradually we have begun, and have been able, to focus on products that are gluten free...and GOOD TASTING. This year's fair featured about 70 vendors, almost 50 of them food related that sell to retail. Attendees(1200 of them) drove to Norcross, GA from the Atlanta Metro area but many from Greenville SC, Chattanooga TN and further.
I am really proud of the relationships with Gluten Free groups in Hickory, Knoxville, Atlanta, Asheville/Hendersonville and Charlotte that I have forged and the fact that Ingles now carries close to 1000 gluten free items in our warehouse! We have green & white shelf tags to identify gluten free items, most stores have a 4ft section of gluten free specific items and I frequently record in-store radio spots mentioning specific gluten free product lines, our website list and tagging system.
Celiac disease and gluten intolerance and sensitivity can be overwhelming for the individuals affected. I am happy we are trying to help.

The Big (Nutrition) Picture

2010-09-17T08:05:00.000-07:00

Several years ago I did an in-store radio spot about how to get your kids to eat various fruits and vegetables. I recommended dipping vegetables in Ranch dressing or cheese sauce and dipping fruit, like apples, into caramel sauce or a sweet cream cheese. One mother called me, appalled that I had suggested this, as if I had compromised my dietitian ethics in some way. Here's the deal....I think parents & care providers should look at the big nutrition picture. If the goal is to get your child to drink milk and they refuse plain low-fat or fat-free milk...but if putting a squeeze of chocolate syrup or a spoonful of chocolate powder in it makes them drink it - GO FOR IT!
Same thing with fruits and vegetables. If your child resists them unless they can dip fruit in caramel sauce or sweet cream cheese or Ranch dressing or cheese sauce for vegetables let them do it!!
This doesn't mean they will need this for the rest of their lives. When my step-son was 5 years old it was a battle to get him to eat most fruits and vegetables. We discovered that with a little bit of Ranch dressing he would eat raw vegetables and if we let him put low sodium soy sauce on cooked vegetables he would gobble them down. He also often resisted drinking plain milk so we would add a squirt of chocolate syrup (we controlled how much) and he would finish the glass without complaints.
Now he's a healthy, active 12 year old who will eat most all vegetables and fruit and drink milk without any syrup and actually doesn't care for chocolate milk any more.
What's the bottom line?: Look at the big picture & your ultimate goal.

Preserving food - a Judge's perspective

2010-09-09T06:05:00.001-07:00

Yesterday I spent 5 hours judging jams, jellies, and preserved foods at the Mountain State Fair. It was exciting to see an increase in entries from last year. In some categories like Blueberry Jam we had as many as 16 entries and others only one or two. I've judged this event several times and have learned a lot from my friends at the NC Cooperative Extension. I don't pretend to be an expert at making jams/jellies or preserved foods and most of what I know I've learned from listening, watching and reading. Some entrants had multiple entries in many categories and some only entered one or two items.
When you are preserving food it is important to have the tools, observe the correct temperatures and times and know what you are doing. If you don't preserve something correctly at the right temperature or for the right amount of time you can make someone very sick. One of the best resources is the Ball Complete Book of Food Preservation. You should be able to find this in any book store or at Amazon.com Also, your local Cooperative Extension Service offices should have written resources and often classes.
Some of the problems we saw:
Mold - caused by an improper seal
Runny jam/jelly - caused by not using enough pectin
Tough or rubbery jam/jelly or darkened color fruit/vegetables - cooking time too long
Some items were not cooked for the proper amount of time or pressures that were listed in food preservation hand books for food safety.

Eating Out & Your Healthy Weight

2010-08-30T10:25:00.000-07:00

Most of us get tired of cooking and eating at home day in and day out and like to go out to eat. Having worked in restaurants I can tell you that a restaurant's prime directive is NOT to help you lose weight. The more you order the more money they make. Beyond that,most chefs are trained to think low-fat/calorie foods taste bad and the more butter the better.
Here are some things you can do to enjoy eating out without feeling like you have blown your attempts at weight loss.
1. Drink a big glass of water before you head out the door and another as soon as you are seated. Why? Water fills you up.
2. Beware of bread. Like many of you, I'm a breadaholic. Nothing calls to me more at a restaurant than good bread either with oil or butter. Limit yourself to ONE piece (that's a slice, not a loaf!) or better yet, don't have any.
3. Instead of ordering an entree have a salad and a soup; a salad and an appetizer or a soup and an appetizer.
4. Share/split an entree with your date.
5. Limit yourself to one glass of wine.
6. Keep drinking water.
7. Skip dessert unless it is fresh fruit.
8. There is no law that says you have to clean your plate or finish everything. It's ok to leave food or take it home.

Items on Shelves

2010-08-27T08:23:00.000-07:00

Often I get calls or e-mails from customers wondering where an item went or asking why it has "disappeared" from their local Ingles. There can be a few reasons for the disappearance of items from shelves:

1. Someone forgot to order the product.

2. The product was discontinued by the manufacturer.

3. The product was not selling so it has been discontinued by the supermarket.

4. The product has been moved to another shelf/area - this is often done when the store has had a "reset".

5. The product is in the process of being reformulated or being given new packaging so it has been pulled off the market.

As a consumer your first step should be to ask your Ingles store manager about the product. Often they can look it up for you and see what the issue is. If you can't get an answer there you should contact the Customer Service number at the bottom of your Ingles receipt or put a question on our website: www.ingles-markets.com You can also e-mail me with your product question (LMcgrath@ingles-markets.com)

It is always helpful to have as much information as possible about the product.

Rewarding kids

2010-06-15T06:19:00.000-07:00

Yesterday was my stepson's last day of 7th grade. In one class they had a contest to build a race car in an hour and see which one won. The prize? Large sodas for the winning team! If you are a parent this should bother you. There is no reason a school or a teacher should be allowed or encouraged to give out sodas to kids as a reward. It doesn't matter if it is the last day of school or not. This conveys to the child that a soda, 150+ calories of sweetened, artificially flavored/colored carbonated water with no nutritional benefit, is a REWARD for good performance or good behavior. This is not the first time or the first teacher that I have heard do this at my stepson's school. I WILL write to this school principal and object. I WILL make a point of attending at least one PTO meeting next year and voicing my concerns that candy and sodas should NOT be rewards for kids. I WILL write to this teacher and suggest that better rewards for kids can be pencils, coupons for the movies, theater, bowling or how about just praise? That worked when I was a child! Please ask questions at PTO meetings, meetings with your child's/children's teacher and find out what they will give out as rewards to your children.

May - Celiac Awareness Month

2010-05-24T12:58:00.000-07:00

There are so many great resources for individuals with celiac disease and gluten intolerance that I'm not going to try and list them here - you can go to our website: www.ingles-markets.com
What I will say is from my perspective here is what I think:
1. It bothers me to read about gluten-free products and the words "fad" or "all the rage" in the same sentence because I know of so many people with celiac disease to who it is a medical necessity. They would love to be able to eat products with wheat, barley or rye but doing so causes them severe health problems.
2. Products are getting better. It used to be that so much of what was available commercially that was gluten-free was just awful. In the past few years products have improved in taste and texture.
3. More mainstream manufacturers have gotten the message that gluten-free is here to stay. This is a good thing and helps with quality and prices.
4. One of the big challenges for folks with celiac disease and gluten intolerance is dining out. While many restaurants and bakeries want to feature gluten-free items, they often don't understand that gluten-free ingredients alone don't necessarily make something gluten-free and have no concept of cross contamination and how to prevent it.
We have come along way but have a long way to go....

Tools for Weight loss success...

2010-05-17T11:50:00.000-07:00

I frequently do supermarket tours and talks with & for different weight loss/healthy weight groups. There are a few things I always recommend that people get or have to help achieve their weight loss goals:
1. Food Diary - this doesn't have to be a fancy bound manual but a school notebook works.
2. Calorie Counter book or website. One of my favorite websites is www.calorieking.com
3. Pedometer - Keep track of your steps - aim for 10,000 per day or 50,000 per week.
4. Scale - you can hide from your clothes but not from a scale. You don't need to weigh every day but try and weigh yourself once/week. I always weight in the a.m after my b.m - I know, TMI!
5. Reusable water bottle - out of sight is out of mind. Don't spend money on bottled water. Get a stainless steel or BPA free one that you can wash in your dishwasher.
6. Gum - minty sugar-free gum. Put a piece in your mouth after a meal so you're not tempted to go back for seconds or dessert.
7. A support group or buddy - Someone to help encourage you.

Keep your weight loss goals realistic. You didn't gain the weight in a week or month - give yourself time to lose the weight at a steady and healthy rate.

Soup Surprises

2010-05-12T05:28:00.000-07:00

Today I took various supermarket soups onto MY40 in Asheville. For a moment I almost referred to them as "canned soups" but take a stroll down the soup aisle of your Ingles (or other supermarket) and you'll find that soups are being packed in corn-based biodegradable bowls (Annie Chun's: http://anniechun.com/ ), cups and tetra packs. These new types of packaging eliminate the concerns about bisphenol-A (BPA) lining in cans.
Some other things I noticed....
It used to be that soups were always on my "avoid" list of customers/patients were on sodium restricted diets since most were 800mg or more of sodium. But these days you can find multiple manufacturers with soups that meet the "healthy" guidelines for sodium per serving, i.e. 480mg.....Progresso, Healthy Choice and our store brand Laura Lynn to name a few.
The other differences I saw were:
- new flavors...more Southwestern influence
-use of whole grains
-Gluten-free (Dr. McDougall's http://www.rightfoods.com/ and Imagine http://www.imaginefoods.com/ )
-more "gourmet" flavors like Imagine's Butternut Squash - as MY40 TV host Victoria Dunkle exclaimed, "I could use one of these soups and really impress my dinner guests."
Take a few minutes and notice all of the new options in soups!

Food gifts

2010-04-27T03:28:00.000-07:00

Yesterday I got a call from a woman in GA. The mother of a friend is in a nursing home and she wanted to visit her and bring her a dessert as a gift. Problem is she is a poorly controlled diabetic who is post leg amputation.
Often food is our go to gift...candy, cookies, cakes ...we think they bring comfort. Unfortunately in a case like this, sweets are not what is needed. I suggested she bring her a book, spend some time playing a game with her or get her outside in a wheel chair to enjoy the Spring weather and flowers.

To blog or not to blog...that is the question...

2010-03-09T00:23:00.001-08:00

Once again I have insomnia but I swear I heard something that woke me up at 1:30am and now I can't get back to sleep.
I am struggling with the whole blog thing. Since I consistently (and some would say constantly) do Twitter and Facebook for Ingles Markets it seems to be just one more layer of busyness that I might not need to add. Yet it also occurs to me that within blogging I would be able to write more than just those 140 characters in the Twitter block.
So let's say I try it for a couple of weeks and see how it goes...I'll have to get the webmaster at Ingles to put it up again on our website....

Ingles Info Aisle - 7/18 - 8:05am

2009-07-14T06:58:00.000-07:00

My guest is Dr. Amy Lanou from UNCA about the vegetarian and vegan diets.

Weekend and radio for 7/11

2009-07-06T05:05:00.000-07:00

Great weekend spent at home enjoying cooking and picking wild blackberries.
Saw my friend and fellow dietitian Cynthia Sass on weekend GMA talking about better choices at the ballpark and picnics.
This Saturday on Ingles Information Aisle (WWNC 570AM - 8:05am) I'll have Asheville Greenworks talking about being more environmentally conscious.

Tweet Tweet?

2009-06-25T07:06:00.000-07:00

If you are twittering you can find me at www.twitter.com/inglesdietitian

Gluten Free at Ingles

2009-06-23T13:36:00.000-07:00

News on the GF front...
We've increased the number of stores with a GF section to about 100. You'll find the section in the Baking Aisle.
All Chex cereals are GF
Betty Crocker is coming out w/ a GF line - should be at Ingles this month
Betty Crocker is also coming out w/ GF icing/frostings!

Ingles Radio - 6/20 show

2009-06-18T11:54:00.000-07:00

This Saturday's show will be about the Swannanoa School of Culinary Arts....cooking classes....

6/6 - Ingles Info Aisle - Cynthia Sass

2009-06-04T05:28:00.000-07:00

This Saturday (6/6) on the "Ingles Information Aisle" on WWNC 570am my guest is Cynthia Sass. Cynthia is a registered dietitian, co-author of "The Flat Belly Diet", nutrition consultant for the Tampa Bay Rays and the Philadelphia Phillies and a frequent guest on the Today Show. Tune it on line at www.wwnc.com or live at 8:05-8:35am.

5/30 on Ingles Info Aisle

2009-05-28T16:30:00.000-07:00

On www.wwnc.com or 570am in Asheville this Saturday you'll hear my interview with AB Tech's champion Hot Foods Team. They are one of only FOUR teams in the US headed to Orlando in July for the national competition.

On Twitter?

2009-05-27T16:48:00.000-07:00

Become one of my followers - find me "InglesDietitian" or Leah McGrath for updates...

MY 40 and WLOS this week

2009-05-25T05:59:00.000-07:00

Tues at approx 7:45am I'll be talking about sources of fiber and how much we need on MY 40 and then Wed on WLOS at 5:45am-ish and 6:45am-ish I'll be showing some Cook Once/Eat Twice recipes with Chuck Roast.

5/23 - Ingles Information Aisle

2009-05-19T03:15:00.000-07:00

This Saturday you'll hear my interview with Amanda Edwards of the Literacy Council of Buncombe County. Tune in to WWNC 570am from 8:05-8:35am or on-line at www.wwnc.com.

great letter

2009-05-15T09:22:00.000-07:00

Got a great letter today from 13 year old Rebecca H. " I am a 13 year old recently diagnosed with celiac disease. After 3 other stores and very little edible food my mom and I walked into Ingles tired and depressed. We absolutely loved Ingles. It had a huge selection of items, and all the gluten free foods were clearly labeled. Finding things I could eat was so easy and hassle free. We would just like to thank you for making this new diet change so much easier."

5/16 Ingles Info Aisle - BIG GREEN Cookbook-Jackie Newgent

2009-05-11T04:40:00.000-07:00

listen to www.wwnc.com 570AM this Saturday, 5/16 from 8:05-8:35am as I talk to Jackie Newgent, Culinary Nutritionist and author of "The BIG GREEN Cookbook..."
Great tips on being more environmentally conscious about your cooking, shopping and food storage techniques ...recipes and great tips!

May 9th - Ingles Information Aisle

2009-05-04T06:05:00.000-07:00

This weekend's "Ingles Information Aisle" on WWNC 570am (www.wwnc.com) from 8:05-8:35am will be Nutrition Q & A.....

5/2 radio - WWNC - 570am

2009-04-27T13:45:00.000-07:00

Be sure and listen to the "Ingles Information Aisle" on 570am - www.wwnc.com this Saturday from 8:05-8:35am as I talk to ASAP - Appalachian Sustainable Agriculture Project - about locally grown food and products. You can find their 2008-2009 guide at Ingles soon!

2009-04-26T06:51:00.000-07:00

These Sandwich Thins are a new product and also come in Whole Wheat. Only 100 calories they are thinner than an English Muffin and toast well. I like the fact that they aren't "bready" so you can really taste your sandwich ingredients. Find them in the Bread Aisle at Ingles.

100 Calorie Cocoa Roasted Almonds

2009-03-28T05:06:00.000-07:00

Tasty treat....Roasted almonds with a light dusting of sweetened cocoa powder. Find them in the nut section at Ingles.

Better than cranberries

2009-03-16T14:23:00.000-07:00

I stumbled across these in the dried fruit section and they are just so much better than cranberries....I've been using them in trail/snack mix and with my steel cut oatmeal in the mornings.

1/4 cup = 140 calories; 34 gm carbohydrates (2 gm fiber) and yes, they do have added sugar.

Exotic Yogurt

2009-03-16T14:14:00.000-07:00

When a manufacturer describes their yogurt as "Wickedly Delicious" it gives you pause...but I actually really like Rachel's Exotic Yogurts that we've begun carrying. I've tried 3 of the flavors:

Vanilla Chai, Kiwi Passion Fruit Lime and Pomegranate Blueberry. This doesn't mean I am less of a fan of Fage 2% but I must admit this Rachel's really captured my taste buds. I like the consistency which is slightly thicker than regular yogurt and the tastes are so much better/different than the run of the mill yogurts, yet without tasting artificial

1 container = 160 cal; 2.5gm fat; 25gm carbohydrates....and with omega 3's.....

2009-03-09T04:35:00.000-07:00

Chocolate covered plums - my stepdaughter says, "Like Raisenettes...but better!" dried plum pieces covered with dark chocolate. 120 cal per serving (14 pieces), 6 gm fat, 19 gm carbohydrate, 2 gm fiber. Note, bag is empty. I really liked these as a CANDY though they are trying to push the antioxidant benefits of both the dark chocolate and dried plums ..... You'll find these in the aisle with the dried fruit.