New Mexico’s Delicious Secret: Green Chile

By Stefanie Sismaet

A week ago I had just returned from a glorious and much-needed Spring Break in Albuquerque, New Mexico. In 2012, I uprooted myself from life in Seattle, WA and moved to Albuquerque to pursue a B.S. in Nutrition and Dietetics at the University of New Mexico (Go Lobos!). I will never forget the culture shock that I experienced when I arrived in the Land of Enchantment! As a Pacific Northwest transplant, I quickly noticed an ingredient in many of the dishes I encountered – green chile! Growing up “chili” meant soup, but in New Mexico it’s their very own pepper. While volunteering for a local community garden, I actually had the pleasure of harvesting fresh green chile right from the stem. After living in New Mexico for four years, I’d like to tell you that I’m used to the spiciness, but that would be a lie. Now let’s take a closer look at this New Mexican staple!

Green chile is a five to six inch pepper originating in New Mexico. The year-round sunshine, mile-high desert, mountains, and Rio Grande bosque (forest) set the perfect scene for growing chile. Chile is harvested in the late summer and early fall. The flavor can be described as a combination of smoky, sweet, spicy, and earthy. When locals ask for green chile at a restaurant, it is usually in reference to chiles that have been roasted, peeled, chopped, and made into a sauce. This sauce is used on everything – eggs, enchiladas, burgers, and more!

Naturally as an RD to be, I was curious about green chile’s nutrition information. A ½ cup serving provides 7 calories, 7 g carbohydrate, 1.5 g protein, and 0.15 g fat. Water makes up over 87% of the pepper. Green chile is an excellent source of Vitamin C, A, and B6. In a ½ cup serving, it provides 182 mg Vitamin C (219% of the recommended intake), 884 mcg Vitamin A (111% of the recommended intake), and 0.209 mg Vitamin B6 (16% of the recommended intake). So overall, just a small side of green chile will add a significant amount of Vitamin A, C, and B6 to your meal! Aside from the vitamins, green chile will go far to flavor your meal. It would be a nutrient-dense, flavor-packed alternative to salt. The New Mexican pepper would also add rich color and texture to any dish.

You’re in luck – most New Mexico-based companies, many of which are family-owned, ship their green chile nationwide, year-round. I’ve included a link to a list of these places at the bottom of this page. Green chile freezes well in freezer storage bags or freezer containers with lids and can be safely kept for 18 months. So don’t be afraid to stock up if you have the chance! During my green chile research I also found a restaurant right here in St. Louis that serves green chile – Southwest Diner. Now, I cannot guarantee that it tastes as fresh as you would get in New Mexico, but it’s definitely an option if you want to treat yourself! In the past, Schnucks supermarket and other local stores and restaurants have brought in New Mexico green chile so be on the lookout in the summer and fall seasons.

For now, I’ll leave you with two green chile recipes. Is it just me, or is your mouth watering too?

New Mexico Green Chile Stew

Serves: 8
Prep and cook time: 1.5 hours

Ingredients

1 1/2 Tbsp. coriander seeds, toasted and ground
1 Tbsp. olive oil or canola oil
1  1/2 pounds sirloin, trimmed with no fat
salt and pepper to taste
1 large onion, chopped
3 large garlic cloves, minced
3 cups crushed tomatoes
6 cups low sodium chicken stock
1 tsp. oregano
1 pound potatoes, cut into ½” cubes
3 cups roasted, peeled, chopped New Mexico green chile
Flour tortillas (as a side)

Instructions

1.    To toast the coriander, heat a heavy skillet on the stovetop. Add the coriander seeds, shaking the skillet often until the seeds become aromatic and lightly brown. Transfer to a mortar and pestle and grind. Set aside.

2.    Heat the oil in a large Dutch oven medium high heat. Lightly salt and pepper to taste on both sides of the sirloin. Add to the Dutch oven and sear on both sides. Transfer to plate.

3.    Reduce the heat to medium. Add the onion and garlic. Saute’ for about 2 minutes.

4.    Add the tomatoes, ground coriander, oregano, stock, potatoes and green chile.

5.    Cut the meat into bite size cubes and transfer back into the pot along with any juices that have accumulated on the plate.

6.    Bring to a boil and reduce to a simmer.  Simmer for 45 minutes or until the potatoes are tender.

7.    Add salt to taste if necessary. Serve with warm flour tortillas.

Recipe adapted from Matt Nichol’s Green Chile Stew recipe, Albuquerque Journal 2002

Salsa Verde

Serves: 4 cups

Ingredients

·         2 pounds tomatillos, husked and rinsed

·         1 medium yellow onion, peeled and quartered

·         4 cloves garlic, peeled and smashed

·         2-4 roasted hatch green chiles, stemmed

·         ⅓ cup loosely packed cilantro leaves

·         1 teaspoon kosher salt

·         Cotija cheese for garnish

Instructions

1.    Preheat the oven to 450 degrees F.

2.    Spray a baking sheet with cooking spray and place the tomatillos, quartered onion and garlic cloves on the baking tray. If using a jalapeño, add it to the baking tray with the other vegetables.

3.    Roast the vegetables for 20 minutes flipping the vegetables at the 10 minute mark. The tomatillos should be lightly charred and the onion beginning to brown.

4.    Transfer the roasted vegetables and roasted Hatch chiles (or jalapeño) and any remaining juice on the baking sheet to a food processor or blender. Blend until almost smooth. Add the cilantro leaves and kosher salt and pulse a few more times until mixed.

5.    Serve the salsa topped with cotija cheese if desired and yellow or white corn tortilla chips for dipping.

Recipe from FoodieCrush.com

As promised - Where to buy New Mexico green chile online:

https://iamnm.com/top-ten-places-to-buy-green-chile-online-if-you-live-outside-of-new-mexico/

Ditch the Detox

By Abby Schroeder

Detox diets appeal to the masses with claims of cleansing toxins and eliminating buildup of waste from the body. Some common examples include ItWorks, Teatox, juice cleanses, and endless more being promoted and sold online. One program claims to “detoxify, alkalize and promote pH balance within the body.” Another says it will “cleanse the body, wiping away the evidence of junk food and unhealthy habits.” Detoxes typically involve replacing some or all meals with liquids, cutting out multiple food groups, and can last anywhere from three days to three weeks or longer. With these programs comes a sense of renewal with the promise of a jumpstart to healthy living. Top that with claims of weight loss, younger-looking skin, faster metabolism, improved sleep and more energy–how could you resist?

Is all the hype warranted, though? Do detoxes work? And perhaps a more pressing question – are they safe?

Do they work?

As for the “detoxing” claims, promoters of these detox programs fail to identify what toxins they promise to eliminate, or how you can measure becoming fully “detoxified.” The truth is that the body does a great job of detoxifying itself by use of the liver and kidneys. It even has its own mechanisms for balancing pH levels, as the body cannot function if these levels are not within range. And in all honesty, if your body wasn’t detoxifying itself and maintaining its necessary pH levels, you would know. This is a serious medical issue and you would likely be hospitalized.

As far as losing weight goes, it is no secret that cutting out food groups or meals altogether and replacing them with a juice or smoothie will lead to weight loss. It is plain and simple calorie restriction. However, just like any extreme dieting, the likelihood of gaining the weight back is almost guaranteed. We can add this to the fact that research simply does not support any benefits to commercial use of detox diets and basically chalk it up to: we don’t really know if they ‘work.’ It is clear that the miracle claims of these detoxes are not as they seem, and that the body can detoxify just fine on its own.

Are they safe?

With the exception of specific medical cases, extreme dieting and calorie restriction is NOT recommended for weight loss and can actually be extremely dangerous. In fact, no registered dietitian (AKA the trained, nutrition expert) should be promoting these diets. The lacking protein and calories in detoxes can lead to loss of muscle mass and slowed metabolism in the long run, in addition to electrolyte imbalances and vitamin deficiencies. Restricting can also cause dangerous thoughts about food and body image, even resulting in eating disorders. At the very least, it contributes to a continuous unhealthy relationship with food. Finally, no research has determined to what length a detox is safe or harmful – three days, ten days, a month?! With no regulation and the severe risks at stake, detox diets can truly cause more harm than good.

What can you do instead?

Instead of depriving your body and risking your health, look for ways to nourish your body. These are 3 alternatives to help give you that sense of renewal and promote a healthy lifestyle without the potential harms and false hopes of a “detox.”

1.  Adding a smoothie to your daily routine. Blend up a nourishing smoothie with yogurt, fruit, greens, milk or water, and your favorite nut butter or protein powder as a breakfast option to jumpstart your day in a healthful and filling way. Or have this nutrient-filled smoothie as a snack between meals. Increasing your fruit and vegetable intake is a sure-fire way to become healthier and feel better - it's as simple as that! (Check out the end of this article for a delicious smoothie recipe).

2.  Ditch the sugary beverages. Eliminate consumption of empty-calorie beverages like sodas, sugary teas, juices or even alcohol. Make it a goal to stick with water and unsweetened or herbal teas with meals and throughout the day. This acts as a ‘cleanse’ from high calorie, sugar-filled liquids for improved health. You may even see some weight loss!

3.   Cook meals at home. We are more likely to eat healthfully when we make our own food than when we eat at restaurants. Challenge yourself to a ‘detox’ from eating out and focus on cooking at home with whole foods and fresh ingredients. And have fun with it – try something new, find fun recipes, cook with your friends or family, and post that delicious meal on Instagram!

Calcium Craver Smoothie

Serving Size: 1 cup

Ingredients:

1 ½  cup frozen strawberries

1 cup frozen blueberries

1 ½  cup frozen pineapple

1 banana

2 cups (1 large handful) fresh spinach

1 tbsp chia seeds

½ cup plain, fat free greek yogurt

2 cups 2% milk OR substitute with almond milk

Directions:

1. Add handful of spinach to blender

2. Add all fruit and chia seeds

3. Add yogurt

4. Add milk of choice

5. Blend until smooth

A Better Reason to Make Healthy Choices

Why You Should Cut Yourself Some Slack   

By Rachel Pulley

When you think of nutrition, what comes to mind? Often when I talk to patients or tell people what I do, I hear some variation of the response “Oh, I could stand to lose some weight” or “Yea, I eat terribly, I should probably do better.” When you think about it, that’s kind of a defensive responsive, isn’t it? For starters, I never asked these people about their diet or their weight or how much protein they’re eating or whether or not they’re drinking almond milk. But I also find it interesting that the programmed response to hearing that someone is passionate about nutrition is that the listener is somehow subpar. A quick browse through a health and fitness website will undoubtedly turn up phrases like “moderation”, “self-restraint”, and “motivation”. Not that there’s anything wrong with these words. They are good things that yield good results. But that puts a lot of pressure on the individual, doesn’t it? “Make sure you do x, y, z so you can stay motivated” or so you don’t miss a workout or slack and eat junk food. If you don’t, you have failed yourself and only have you to blame. That’s some serious stress.

What if we just made a small change to perspective? What if we weren’t eating well just to live longer or look good in a swimsuit? What if we were doing it for a more immediate, much more relevant reason – ourselves? Health and wellness doesn’t come down to just one thing. Your physical, mental, and emotional health are all equally important. Giving yourself a hard time because you’re not at the weight you want or you don’t eat the way you should means that you’re ignoring some key parts of health. We don’t get sick just because we’re not eating right and we don’t gain weight just because we haven’t had enough vegetables lately. But we can get sick and gain weight if we don’t do those things. There are plenty of pieces to the wellness puzzle. The important thing to focus on is why we even care about wellness at all. Hopefully your reason is you. You value yourself, you value your happiness, and you want to live a fulfilling life.

Which brings me back to food. One of my favorite (ha) questions I get when I start talking about my love for pizza or a certain taco-serving fast food restaurant is “Aren’t you studying nutrition? Should you really be eating that?” The answer is a big, fat, emphatic “yes”. Eating should be fun. Food should be enjoyable. No one should be miserable or feel deprived while trying to get to (or maintain) a healthy weight. Instead, I encourage you to think about what the food you’re eating does for you right now, in this moment. Sometimes eating tacos makes me happy. But on the other hand, I feel better if I eat oatmeal for breakfast rather than a donut. That feeling is important. The reason why you do or do not eat something is important, and it plays a big role in whether or not you’re able to maintain a healthy lifestyle. Don’t eat the oatmeal because you’re trying to fit into an old pair of jeans that, frankly, are out of style anyway. Eat it because you value yourself as a person and you want to feel good.

Healthy eating is not a punishment. Healthy eating is not a restriction from all things you enjoy. Healthy eating is showing yourself love. It’s caring for the beautiful gift that is your body and giving it the respect it deserves. Healthy eating is not salads all day every day. Healthy eating is also having a chocolate chip cookie because HAVE YOU TRIED COOKIES? They’re great.

The point I’m trying to make is that health is a balance. Fill yourself full of fuel that allows you to live a vibrant and happy life. Sometimes that’s a giant bowl of mac and cheese followed by a nap. But eating giant bowls of mac and cheese all day every day can make you feel tired and lethargic, and that’s not showing yourself love either. Make healthy choices because you deserve to be healthy and feel good. Be lenient on yourself because you are human and enjoy food just like everyone else.

This applies in every aspect of life, not just nutrition. Exercise, sleep, and relax because those are things that are good for you and you want to treat yourself well. Have a lazy day where you never change out of your pajamas and stay up until 3 a.m. watching cat videos because you feel like it. Balance your life in a way that allows you to stay well while enjoying the indulgences you love. You’re a pretty neat person, you deserve it.

Rachel is a dietetic intern at Saint Louis University specializing in medical nutrition therapy. She is currently working on earning her Master of Science while still spending as much time as possible with her puppy. In her spare time, Rachel enjoys running, yoga, and exploring the city. Contact Rachel at pulleyra@slu.edu. 

The Impact of the Trump Administration on the Future of Nutrition & Dietetics

By: Reanna Peterman

The new administration brings a lot of questions to health professionals and what may occur in the next four years. Here’s the short answer - it’s unpredictable. President Trump and Republican politicians have made numerous statements regarding food, nutrition, and health care. We now face a Republican dominated Presidency, Senate, and House, which may lead to a lot of changes. We cannot possibly predict what the Trump administration has in store for the Food and Drug Administration (FDA), United States Department of Agriculture (USDA), and the Affordable Care Act (ACA). What we can do is look at messages from the President’s campaign and past trends with a GOP controlled government. In this article, I will break down what we can assume about the new administration and its implications for the field of dietetics.

Once Trump was inaugurated, the conservative House scrambled to gather a “kill” list of regulations Trump could overturn in the first 100 days of presidency.  Given that the Republicans are in charge of both the Senate and the House, it is possible that they can overturn these regulations with the President’s permission.

Regulations at risk are:

●    National School Lunch Program and School Breakfast Program: Nutrition Standards for All Foods Sold in Schools as Required by the Healthy Hunger Free Kids Act 2010

●    Food Labeling: Revision of the Nutrition and Supplement Facts Label

●    Public Health Prevention Fund

Obviously, all of these regulations are important for the field of nutrition, but to what extent could the consequences be? Let’s break it down.

1.   National School Lunch Program & School Breakfast Program: Healthy Hunger Free Kids Act 2010 (HHFKA)

Photo Credit: https://www.flickr.com/photos/usdagov/

The Obama administration has had a pivotal role in the world of food and nutrition. Michelle Obama paved the way by taking action on the obesity epidemic and made a huge impact through public awareness. She literally reshaped the school lunch & breakfast programs and made changes with progressive policies. The House of Republicans has been eager to repeal the HHFKA and have stated that the act is “burdensome and unworkable”. Cutting the HHFKA would have catastrophic effects on school nutrition and food security. Currently, the HHFKA enforces evidenced-based nutrition requirements for school lunch and breakfast meals. The act also prevents junk food loopholes by prohibiting unhealthy snacks at fundraising events. One of the most important issues HHFKA addresses is student food insecurity by providing free meals to poverty stricken kids. Currently, 44% of all SNAP (food stamp) participants are children. HHFKA allows high-poverty schools to serve all students free meals without excessive paperwork. This makes it easy for schools to participate and provides students with ⅓ of their nutritional needs during the school day. Here’s where things get a little dark - if the HHFKA was to be repealed, all of those wonderful benefits would go away. School lunches could be sent back to the days of pizza and french fries. Food insecurity would sky-rocket in the schools that previously relied on the HHFKA to feed the children. For many food insecure students, school lunch is the only meal they will have all day. Students would go hungry and all of Michelle Obama’s hard work would be squandered. So far, only Republicans have made statements about repealing the HHFKA, Trump has not made an opinion on the topic yet. While Trump may be a fast-food lover, he has stayed quiet on this issue. Unfortunately, the Republican controlled House and Senate may be able to repeal the act without the Presidents assistance.

2. Food Labeling: Revision of the Nutrition and Supplement Facts Label

Before Obama left office, several acts were put into place regarding food labeling and food safety. The FDA established major rules that include: revoking the generally recognized as safe (GRAS) status of partially hydrogenated oils (PHOs), updating the Nutrition and Supplements Facts panel, and issuing a regulation for calorie labeling on restaurant menus and vending machines. These new rules are huge for the world of nutrition. Here’s why - PHOs are a manufactured form of trans fat and are harmful to human health. The updated nutrition facts label reflects new scientific information and makes it easier for consumers to make informed decisions. Menu labeling, similar to the new nutrition label, provides awareness to consumers and gives people the tools to make educated choices. Overall, these new rules are taking major strides in a healthier direction. They provide Americans with the means to be more aware of their food while also preventing unhealthy fats from being used by manufacturers. Compared to the HHFKA, these new rules are not as hot a topic but Trump’s nominee, Representative Tom Price (R-Ga), has just been confirmed as Secretary of Health and Human Services. The new secretary has been a vocal opponent of many health issues including: The ACA, the Food Safety Modernization Act (FSMA) a sweeping reform of food safety laws, and menu labeling regulation. Currently, it’s expected for Price to focus on health care reform but the possibility still exists that the FDA’s new rules could be revoked.

3. Public Health Prevention Fund (PHPF)

You may have never heard of this fund before but let me tell you, it’s important! This massive fund covers everything from chronic disease prevention to clean air and water. The PHPF was created as a part of the ACA and it is the nation's first mandatory funding of our public health system.

Here are some of the awesome things that the PHPF funds:

●    Protects children and adults through immunizations.

●    Reduces premature births.

●    Funds local solutions to the leading causes of death and disability, including food and waterborne illness.

●    Prevents childhood lead poisoning.

●    Implements heart disease, stroke, and diabetes prevention programs.

●    Helps older adults manage chronic diseases.

●    Reduces tobacco use and raises awareness of risks of secondhand smoke.

●    Improves children’s physical activity and nutrition.

●    Youth suicide prevention.

●    Entirely funds Racial and Ethnic Approaches to Community Health (REACH)

○    REACH reduces racial and ethnic health disparities in addition to increasing access to fruit and vegetables.

●    Entirely funds Health and Human Services Block Grant

○    Provides 50 states, DC, two American Indian tribes, and eight US territories with funding to address local public health needs.

Connors, N. 2017. What the PHPF Does. [Webinar] http://www.dialogue4health.org/web-forums/detail/the-new-administration

Yeah, that’s a long list. On top of all that, the PHPF now funds 12% of the Centers for Disease Control and Prevention (CDC) budget. To put that into perspective, if the PHPF was repealed, the CDC would lose over $5 billion in the next 5 years. But that’s not all. Over the next 10 years, the PHPF would provide $14 billion to improve public health and chronic diseases. States would lose over $3 billion.

Here’s a graphic depicting how much states rely on the PHPF. 

Photo Credit: http://healthyamericans.org/reports/prevention-fund-state-facts-2017/

Here’s why you should be concerned. The PHPF was targeted before back in 2016. Republicans would have successfully removed the PHPF if it wasn’t for Obama who vetoed it. Unfortunately, since the PHPF is a part of the ACA, there is a large possibility that the fund could go under the chopping block yet again. President Trump has made his views of the ACA very clear and this puts the PHPF in a precarious position. Eliminating the PHPF would cause a chain of events that would ripple throughout the United States. The PHPF supports all Americans and helps promote many nutrition programs. Unfortunately, human health and wellbeing are not considered civil rights and nutrition falls under that category. That is why nutrition professionals should be advocating on behalf our field and promoting the values of nutrition.

It’s not all doom and gloom

I hope I haven’t left you feeling like all is lost and that nutrition will be left by the wayside but it is important for you to know the facts. The future of the dietetic profession could be drastically affected by the new administration. It is our job as professionals to be aware of what’s going on. Right now, I am calling you to action. This is not the time to sit back and stick your fingers in your ears while going “LaLaLaLaLa”. No, this is the time to step up and advocate for yourself and for nutrition. Don’t worry. There are lots of ways you can take action without even leaving your computer. Here’s a list of advocacy tools that you can take advantage of right at your desk.

http://www.eatrightpro.org/action-center

http://action.apha.org/site/PageNavigator/Advocacy

http://takeaction.mentalhealthamerica.net/site/PageServer?pagename=action_alerts

http://phaction.weebly.com/community-voice/welcome-to-public-health-in-action

http://www.mothersandothersforcleanair.org/take-action/action-alerts/

If you want to do more, here are some suggestions from Don Hoppert from the American Public Health Association.

●    Letters to Congress with state information

●    Phone calls

●    Hill visits or meetings in your district during recess

●    Join sign-on letters

●    Social media – share your letters, and other advocacy activities on Facebook, Twitter, Instagram and other social media platforms

Hoppert, Don. 2017. Advocacy Activities for Public Health Advocates. http://www.dialogue4health.org/uploads/resources/Hoppert_012517.pdf

I wish you all the best of luck in your advocating efforts. Stand strong and don’t give up on what you believe in.

Sources:

·         https://fas.org/sgp/crs/misc/IN10437.pdf

·         https://www.insidehighered.com/sites/default/server_files/files/Major%20Rules%20Subject%20to%20CRA%20Under%20Carryover%2011-17-2016%20%281%29.pdf

·         http://www.dialogue4health.org/web-forums/detail/the-new-administration

·         https://www.snaptohealth.org/snap/snap-frequently-asked-questions/#who

·         http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm385663.htm

·         http://www.fda.gov/Food/GuidanceRegulation/GuidanceDocumentsRegulatoryInformation/LabelingNutrition/ucm515020.htm

·         http://www.retaildietitians.com/articles/how-will-the-trump-administration-affect-nutrition-policy-in-supermarkets/

·         http://www.fda.gov/Food/GuidanceRegulation/FSMA/

Food, Fitness, + Faith

The Catholic [aspiring] Dietitian’s Guide to Lenten Fasting

By Patty Nonnie

Ash Wednesday (which falls on March 1^st, 2017) is right around the corner, marking the beginning of the liturgical season Lent. Fellow Catholics, this means we’re likely going to hear all about the Lenten trifecta “prayer, fasting, and almsgiving” in this Sunday’s homily as we begin this year’s penitential journey.

Prayer and almsgiving are two of my favorite ways to give glory to God, but fasting? Now that’s something I really struggle with. As a highly active, food-loving, aspiring registered dietitian (RD) with a hearty appetite (I’ve been known to eat the leftovers in the car on the way home from the restaurant), food is my business card. I am surrounded by it 24/7. And this makes fasting really difficult for me. I’m sure it’s difficult for you, too, if you love food as much as I do.

During my teenage years and my earlier adult years, I begrudgingly obeyed the fasting rules simply because it was what I was “supposed to do” as a Roman Catholic. However, since I started avidly listening to RelevantRadio in college, I’ve learned that fasting can have immense spiritual benefits. Curious to know more about these spiritual benefits, I consulted Fr. Slavko Barbaric’s book Fast with the Heart and learned that fasting can change hearts, end wars, work miracles, and bring peace, joy, healing, humility, purity, clarity of mind, and victory over evil – and that just scratches the surface.

I’ve also learned that fasting does not have to be miserable. Rather, fasting can (and should) be a joyful experience. According to Fr. Lawrence Lew, O.P. in an article for the Catholic News Agency, “[fasting is] the joy of deepening our relationship with Christ, and therefore coming closer to Him. It’s the joy of loving Him more, and the more we love God, the closer we draw to Him.”

Desiring to transform my fasting from an obligatory, routine Lenten practice into a joyful and fruitful experience, I set out to apply my knowledge about food and eating behaviors in order to create the “Catholic [aspiring] Dietitian’s Guide to Lenten Fasting”.

It should be noted that the scientific literature presents mixed results about fasting for health benefits. However, fasting for one day (if you are healthy) will not hurt your health. And the Church isn’t asking us to fast for extended periods of time. Thus, these guidelines are intended for short-term (i.e. day-long) fasts and should not be used for attempting weight loss or achieving other health benefits. If you desire help in managing your weight or a disease through your diet, consult your physician and local RD.

Alas, here they are- the future RD’s tips for having a successful and transformative fast:

1. Know the rules

What does it mean to “fast” and “abstain”?

Fasting means eating only one “full” or “normal-sized” meal plus two “snacks” or “small meals” in a day with no other snacks in between. The two “snacks” or “small meals”, when put together, should be smaller than the size of the “normal-sized’ meal. Beverages may be consumed as often as necessary, and any beverage may be consumed. However, I limit my caffeine intake because it makes me feel shaky if I haven’t eaten much (as a graduate student, coffee is my fuel. I promise, it’s not so bad to give it up 2 days out of the year). I also don’t drink alcohol on fast days since drinking on an empty stomach is usually never a good idea.

Abstinence simply means refraining from eating meat. Abstinence laws refer to “meat” as the flesh of animals that live on land, such as chickens, cows, sheep, and pigs. While broth, sauces, and gravies made from or flavored with the flesh of these animals are technically allowed, moral theologians argue that we must avoid them on days of abstinence. However, byproducts of these animals, such as eggs, cheese, milk, and yogurt, are allowed. Because fish are technically not land animals, it is not necessary to refrain from eating them on days of abstinence. It is also not necessary to abstain from eating shellfish, saltwater and freshwater species of fish, amphibians, reptiles, and shellfish. Amphibians are not my thing, but if you’re craving some frog legs on a Lenten Friday night, go for it.

As an aspiring RD, I think abstinence has health benefits in addition to spiritual benefits. A large body of scientific research shows that reducing your meat intake (especially red meat) and consuming a diet rich in fruits, vegetables, and plant-based proteins (what up tofu, edamame, lentils, and legumes?!) is great for preventing heart disease and cancer while also optimizing the health of your digestive tract. Limiting our meat intake is also good for our planet, our “common home” which Pope Francis reminds us to care for in his 2015 papal encyclical Laudato Si. I’m not saying you need to become a vegetarian. What I am saying, though, is that instead of lamenting the meatless rule with your usual cheese pizza or fish fry, embrace it by turning Lenten Friday night into a date night or family night where you prepare some new plant-based recipes together! I think you will find that being joyful in your sacrifice makes it more worthwhile.

When are we supposed to fast and abstain?

According to the United States Conference of Catholic Bishops (USCCB), Ash Wednesday and Good Friday are obligatory days of fasting and abstinence for Catholics. Fridays during Lent are also obligatory days of abstinence. Giving up meat for the entire duration of Lent is a common practice, but it is not required.

In other words, we only eat our one “normal-sized” meal plus our two “small meals” (no meat allowed) on Ash Wednesday and Good Friday. On the other Fridays of Lent, we are only required to abstain from meat. However, if you want to fast, too, more power to you.

Who is supposed to fast and abstain?

All Roman Catholics between the ages of 18 and 59 are required to follow the guidelines for fasting and abstinence. If you are older than 59 years of age and would like to fast, you are certainly welcome to as long as you are able. All Roman Catholics between ages 14 and 17 are required to follow the rules only for abstinence, but may participate in fasting if they desire and are able. Those who are excused from the fasting and abstinence rules are those whose age is outside the limits and those who are physically or mentally ill. This includes individuals suffering from chronic diseases where regular eating regularly is vital for disease management, such as in diabetes or certain eating disorders. Pregnant and lactating women are also exempted from the fasting and abstinence rules. Ultimately, the decision is left up to the individual and/or the individual’s caretaker/guardian if there is any question about fasting. The USCCB states that common sense ought to prevail when determining if fasting and abstinence are appropriate for a specific individual.

If you are unable to fast from food but still want to participate in fasting, consider “fasting” from something else that plays a role in your daily life, such as mindlessly browsing social media, listening to music in the car, or watching television. When choosing something to sacrifice, think about how fasting from it may deepen your relationship with Christ.

2. Get to know your normal eating patterns

Once you’ve decided if you are able to fast, you need a plan for how you’re going to do it. Before we actually get to making the “fast day” plan, you’ll want to familiarize yourself with your usual eating schedule and habits. I know it seems silly, but I promise that this is the most important step in having a successful fast. You’ve got to know what you’re working with before you make any changes. My suggestion for determining your usual eating habits is to keep a food diary for 2 days. Each day, write down everything you eat and drink, the times you eat and drink them, and how hungry you feel when you eat them. You can even keep the diary in your smart phone if carrying around a piece of paper and a pen is too troublesome. My favorite app/website for tracking what I eat is Health Watch 360. MyFitnessPal is also a popular choice. This way, you know what foods you usually eat, how many times a day you eat, and what you tend to eat when you are the hungriest. Keeping a food diary for myself was really helpful because it made me realize that I eat 4 similar-sized meals each day, and I tend to eat sugary or sweet foods when I am really hungry. Knowing these things about my eating habits helped me to come up with a “fast day” plan that worked for me.

3. Make a “fast day” eating plan

Now that you know your usual eating habits and patterns, you can create a “fast day” plan that incorporates your usual foods and your usual meal times. Just like people think they need to eat completely different foods (i.e. “follow a diet”) in order to lose some weight, I know a lot of people who think they need to change their eating habits completely to have a successful fast day. From working with clients and my own experiences, I know that this is simply not true. People tend to have better success with fasting when they incorporate the foods they usually eat into their “fast day” menu, just like people who want to lose weight have more success if they don’t completely eliminate all the foods that are a part of their everyday life. The key here is the amount of food you allow yourself to eat at your “normal-sized” meal and your two “small meals” 

So how do you determine your “fast day” menu? Well, start by looking at your food diary and determine which meal you want to be your “normal-sized” meal. This is the meal on which you will not change any of the portion sizes. Personally, I like to pick my lunchtime meal to be my “normal-sized” meal because I don’t want to wait until the end of the day when I am starving to eat a full meal.

The next step is to eliminate everything you eat between meals so that you only have 2 meals outside of your “normal-sized” meal. Yes, I know, this is tough, but I promise you will survive without your favorite afternoon pick-me-up for 2 days out of the year. 

Now that you’ve determined what your “normal-sized” meal is and eliminated the other

foods you eat between meals so that you’ve got your menu narrowed down to 3 normal sized meals, the next step is to take the two meals that you did not pick to be your “normal-sized” meal and cut the serving size in half. For example, I usually eat a bowl of oatmeal with a banana and 2 tablespoons of peanut butter for breakfast every morning, so my “fast day” breakfast would be half a bowl of oatmeal with half a banana and 1 tablespoon of peanut butter. This way, I can still eat the foods that are part of my normal day, but in an amount that is appropriate for fasting.

The final step is to eliminate any meat that is left in your choices. For example, if you chose your grilled chicken dinner as your “normal-sized” meal, consider replacing the chicken with a salmon fillet or a black bean burger.

Other considerations for building your “fast day” menu include eliminating the foods that you eat when you are the hungriest, limiting sugary foods and foods high in refined carbohydrates, and consuming protein-rich foods that are filling, such as nuts, fish, and beans. Often times, eating the foods you tend to go for when you are the hungriest may make you want to eat more. That’s ok on normal days, but the hungrier you are on fast days, the more difficult it is to continue your fast. The same goes for simple carbohydrates. Simple, refined carbohydrates (like cookies, cakes, and sugary cereals) can make you hungrier, which can drive you crazy when you are trying to limit your food intake. Filling up on non-meat, protein-rich foods and vegetables can help keep you fuller between meals on your fast days while also supplying your body with all sorts of good nutrients.

If you are new to fasting or have had trouble with it in the past (like I have), I suggest eating a late dinner the night before and eating a little more than usual at that time. Despite what it has become, Fat Tuesday (more commonly known as Mardi Gras) is the day before Ash Wednesday, and it is intended to be a celebration where fattier, richer, and more filling foods are eaten before a fast begins. So take advantage of Mardi Gras and add a little extra something you like to your diet to “top off” your tank before you begin your Ash Wednesday fast. 

Now that you have your “fast day” meal plan, make sure you write it down BEFORE your fast day so you know exactly what you are going to do! If you write it down, chances are you’ll actually stick to it.

Lastly, when you are ready to break your fast, try to resume your normal eating habits. While it may be tempting to “reward” yourself after fasting with a large steak dinner or a special occasion meal from your favorite restaurant, having a “reward” for your fast undermines the sacrificial meaning of your fast. With that being said, it’s important for your fast to have meaning so that it changes you and deepens your relationship with Christ. We must have greater intentions than ourselves for our fasts.

4. Be intentional

It’s tough to do something for the sake of doing it. Fasting is no exception. As I’ve already

Photo by Dennis Kostenok Photography

said, fasting is really challenging for me. However, I find that it I am more disciplined when I intentionally make a sacrifice for a cause other than myself. Discipline is important for adhering to the teachings of our faith and evangelizing in a world where Christianity is under attack. Right now, my intention when I practice fasting is my fiancé and our future marriage. It is my hope that practicing making sacrifices now through fasting will strengthen my discipline for being the wife God has called me to be for my future husband. Before you begin your fast, think about “intentions” for which you would like to fast. Whether it be a family member, a friend, our world’s leaders, or a cause (e.g. the sanctity of life), know that when you fast for someone else, it makes it that much easier to say “no” to the cookie tempting you between your “normal-sized” meal and your “small meals” on your fast day.

5. Pair it with prayer

Like peanut butter and jelly, fasting and prayer just go together. Fasting is hard, and it’s even more difficult without prayer. When we fast, we may experience an uncomfortable physical weakness in our bodies. Prayer gives us the spiritual strength and discipline to persevere in our weakness. Although our physical strength is restored when we break our fast, our spiritual strength continues to grow if we have included it in our fast. Begin and end your fast with prayer. Not sure how to pray during a fast? Visit Live the Fast for some inspiration. Also consider attending daily mass or Eucharistic Adoration on your fast days. Praying the Divine Mercy Chaplet at 3:00pm Central Time with Drew Mariani on Relevant Radio and the Rosary are also great options. Note that your intention from step 4 can also be a part of your fasting prayer. When you invite prayer into your fast, your fast becomes more fruitful. Your belly may be relatively empty, but your heart will be full.

It is my hope that following these 5 steps will help you have a more joyful and fruitful fasting experience this Lenten season. Even if you heed my suggestions, it may take some practice to fine-tune the details in order to make your fast your own. Don’t be discouraged if you don’t get it right the first couple times. Fasting takes practice. You will be physically hungry and uncomfortable during a fast, but learning to satisfy the spiritual hunger will strengthen your discipline and your relationship with Christ. After all, the sacrifice we make through fasting is merely a fraction of the sacrifice Christ made for us on the cross.

God bless,

Patty

Patty Nonnie is a devout Roman Catholic, a bride-t0-be, and a nutrition and physical performance dietetic intern/2017 Master of Science candidate at Saint Louis University. Even though she’s busy wedding planning and juggling her internship responsibilities, Patty makes time to enjoy the things she loves, such as spending carefree timelessness with her fiancé, cooking, riding her road bike around St. Louis, strolling through the Missouri Botanical Gardens, reading for pleasure, and listening to Relevant Radio. You may contact Patty at patricia.nonnie@gmail.com. (Profile photo by Jessica Lauren Photography)

Mindfully Eating on the Go

By Rachel Mullins

We live in a fast pace world, where eating on the go coincides with minimal time to prepare meals. This often leads to eating out, spending more money, and choosing foods that may not be as nutritionally beneficial for our bodies. Even as a dietetic intern working my way to become a registered dietitian, I have found myself scarfing down a bag of cheerios from point A to point B because there was no time for an actual lunch break. One would assume my nutritional practices would be held to a higher standard considering my vocation, when in reality, there is much more I can do to mindfully eat on the go as well. So let’s pull some realistic tips that we may implement into our daily routine together.

• Get an Efficient Lunch Box: My current lunch box is an Urban Outfitters bag, which I know isn’t the most professional. So first, to set us up for success we need an efficient lunch box or some type of carrying case that will keep our foods cold throughout the day. Cold packs can be a good tool to keep foods cold. Bacteria tends to grow in the “danger zone” between 40-140 degrees F, thus keeping foods below 40 degrees F is a safe practice to prevent food born illness.

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• Don’t Forget the Food Storage Containers: Along with a solid lunch box/bag, we need efficient storage containers. Many stores have food storage containers that have multiple compartments (World Market, Walmart, and the Container Store). Stores sell all sizes of sandwich bags, so keeping little snack size bags can help with portion control as well. It is all about setting yourself up for success. Very little makes me more stressed than getting to work to realize that my soup has spilled all over my stuff. Having convenient, non-spill containers to put our food in will help make taking our lunch to work much less stressful.

• Let’s Talk Meal Prep: Who has time to prepare meals every day? I know I don’t, but I do have an hour on Sunday evenings to prepare for the week. There are many foundation foods that we can prepare ahead of time that will store over 3-5 days and decrease daily meal preparation. Rice is perfect for this, especially brown or a medley of rice. As long as you don’t overcook the rice, it can handle being reheated in the microwave or even in the skillet for a quick stir fry. Soups are great because you can make a large batch, freeze the soup in single serving containers, let it thaw that morning, and microwave at lunch time. Vegetables like carrots or celery can be sliced and put in a container with water to stay hydrated throughout the week for quick snacks. Other foods that reheat well are beans, poultry, breakfast burritos, and vegetables like broccoli, cauliflower, or carrots. Par-cooking your lunch a few days before is a great way to decrease daily meal prep as well as a little nudge to choose the healthier option because it has already been made.

• Don’t Forget Snacks: We’ve all been there, you’re sitting through a meeting, your stomach starts to growl, and you become hangry. Remember those cute little containers and snack baggies? It is time to fill them with your favorite snacks. This is a perfect opportunity to increase vegetable consumption with the pre-cut veggies and dip that you prepared on Sunday. Pre-portioning snacks like popcorn, nuts, granola mixes is a great way to not only be prepared for when your stomach speaks to you, but following the label’s serving size will help you mindfully eat throughout the day. Another option is to keep pre-packaged items in your lunch box like cheese sticks, yogurts, and bars. It is important to listen to our bodies when we feel hungry, because food is what gives us energy to support our daily activities.

• Breakfast on the Go: Fueling our bodies is vital for brain and physiological function. Having a blend of carbohydrates, protein, and fat is needed throughout the day to support our daily needs. A few quick meals on the go are reheated breakfast burritos or fruit smoothies. This past year I discovered an amazing dish, over-night oats! Oh man my breakfast world will never be the same. The great thing about overnight oats is that you prep them at night and they are ready in the morning; all you need is a jar or spill-proof container to let them sit in. There are many variations to change up your overnight oats as well. You can add fresh or frozen fruit in the morning, top the oats with your favorite yogurt, or even add nuts, seeds, or spices like cinnamon. My recent creation is the PB&J.

Overnight Oats: 

• ½ cup oats
• 2/3 cup milk or nut milk
• ¼ tsp cinnamon
• 1 tbsp chia seeds
• 1 tbsp peanut butter (one spoonful)
• 1 tbsp blueberry syrup (a small drizzle)
• ½ cup plain Greek yogurt 
• ½ cup blueberries (depending on the space of your jar)

o Mix the oats, milk, cinnamon, and chia seeds in a jar the night before

o The morning of, add the peanut butter, syrup, yogurt, and blueberries to the jar from the night before:

o If time is an in issue in the morning, you can add all the ingredients to the jar at night, and in the morning grab your breakfast and go!

I hope some of these tips will help give us all a little nudge in right direction to choose healthier options that will not only fuel our bodies when needed, but decrease food costs while sparing time to support our busy lifestyles.