Why do I need a Dietitian? Dietitians are recognized by the medical community as the experts in nutrition and diet. Few doctors specialize in nutrition, and chances are your doctor has referred you to the services of a registered dietitian. Dietetics is a high-tech science which requires special training and education. The qualifications to become a dietitian require a minimum of a bachelor's degree plus an "experiential" program (internship). ( I also possess a Master's degree in Consumer Sciences.) RDs also demonstrate their knowledge of food and nutrition by successfully passing a national credentialing exam. With this training together with over 10 years of experience in nutrition education and working with patients, I possess both the technical knowledge, as well as personal and professional qualities you will appreciate. Changing your eating habits can be challenging both emotionally as well as physically. I can understand where you are coming from, and help you achieve your goals with good judgment and understanding. Why go it alone?   WHAT WE'RE COOKING: CRUSTLESS SPINACH QUICHE Serves 12 Calories: 214 per portion 3 lean protein exchanges 2 vegetable exchanges   INGREDIENTS: • Frozen Spinach, thawed 20 ounces • minced onion 1 cup • lowfat (1%) cottage cheese 5 cups • eggs 4 • egg whites 4 OR Egg substitute 1.5 cups • oregano 1 tsp • basil 1 tsp • Salt 1 tsp • Freshly ground pepper to taste • Parmeson cheese, grated 8 ounces OR Lowfat swiss cheese 8 ounces   DIRECTIONS: • Spray 9x13 or 1/2 hotel pan with Pam or other cooking spray. • Thaw spinach. Mix minced onion with thawed spinach. Spread into 9x13 or 1/2 hotel pan. • Combine lowfat cottage cheese, eggs/egg whites/egg substitute, oregano, basil and salt and pepper in blender or food processor and process until smooth. • Pour over spinach/onion mixture to cover. • Bake at 350 degrees for 45 minutes or until set. • Sprinkle cheese over hot quiche and return to oven just long enough to melt cheese. • Garnish with sliced tomato.   LAST TIME:   Article: What Is Your Fiber IQ? Recipe: Potato Scallop Chicken Casserole Help -- The doctor just told me my cholesterol is too high!! A diagnosis of elevated cholesterol puts the scare in all of us -- as well it should. High cholesterol increases your risk for many cardiac related conditions, including high blood pressure, heart attacks, strokes and so on. If you get this diagnosis, what should you do? First, make an appointment with a registered dietitian. Dietary modification is the first line of treatment for elevated cholesterol. Even if your physician prescribes a cholesterol-lowering drug, reducing the fat intake in your diet will help your drug work better and more quickly. Fat in the diet is a problem because excess fat, particularly saturated fat in the diet, raises blood cholesterol. Blood cholesterol in the body is produced in the liver. How much blood cholesterol your body produces depends on many factors, your age, sex, genetic picture and total and saturated fat intake all contribute. This cholesterol travels in the blood via lipoproteins -- HDLs, LDLs, and VLDLs. LDLs are the culprits in heart disease, they cause increased plaque deposits on the artery walls. This leads to narrowing and stiffening of the arteries, which then can lead to heart attack or stroke. Excess cholesterol deposits build up in the blood; accumulate on the walls of blood vessels and leads to atherosclerosis, which is reduced flow of blood in the major arteries. This in turn can lead to a heart attack or stroke (brain attack). How much fat should you eat each day? Usually your doctor will advise you to reduce your total fat to less than 30% of your diet, your saturated fat to less than 10%. What does that mean?? This means that your diet should contain 30% of your calories from fat calories; your calories from saturated fat should be less than 10% of your total calories. To calculate the amount for you, you should know that all fat provides 9 calories per gram. Below are some calorie levels with the calculations performed. Keep in mind the saturated fats are PART of the total, not in addition to the total amount of fat grams. Calories Fat grams per day for 30% calories from fat 10% Saturated 1200 40 grams fat per day 13 grams 1500 50 grams fat per day 16 grams 1800 60 grams fat per day 20 grams 2000 67 grams fat per day 22 grams 2200 73 grams fat per day 24 grams How about TRANS fats? Trans fats are all over the news, and the good news is that by 2006, trans fats levels will be part of the Nutrition Facts food label. This will help! Meanwhile, how do you try to lower your intake of these other "bad guys"? Trans fats are fats that have been hydrogenated. This is the process of adding hydrogen molecules directly to a mono or polyunsaturated fat. Food manufacturers began doing this to add stability foods extending shelf life. Unfortunately, the process turned an otherwise healthy fat into a more saturated one, which changes their shape. These changed fatty acids (or Trans Fats) elevate LDL just like saturated fats do, and lower your good "HDL" cholesterol. Count your trans fats like you do a saturated fat and limit them. If you see "Partially hydrogenated oil" in the ingredient list, you know it has been prepared with a trans fat. I'm sure all of this seems a bit complex and confusing. Again, a 1 hour visit with a Registered Dietitian can clear up the confusion and put you on the right track. Make an appointment today -- your health is worth it!!       For more information, or to get started with your own dietary plan, call our office for an appointment! (916) 446-4449