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Chefs in Action

Chefs In Action teaches healthy cooking techniques

When UK HealthCare opened its state-of-the-art dining facility, Chandler Dining, last year, it embraced the concept that food service should be as involved in teaching healthy habits as medical and nursing staff.

The long lines of institutional steamers and shelving to slide plastic trays along were gone, replaced instead with cooking hubs where diners can choose nutritious, freshly prepared food ingredients and have their dish prepared to order before their eyes.

The new facility, which is open to patients, families, staff and the public, offers restaurant-quality food selections that you wouldn’t expect to see in a hospital cafeteria.

Perhaps less expected was a teaching kitchen where chefs can demonstrate healthy meal preparations. UK HealthCare Executive Chef Pete Combs was tasked with creating a platform for sharing with hospital patients, visitors and staff the tips and techniques that make food more nutritious. The result? A monthly series called Chefs in Action.

“Chefs in Action is designed to help people see that it’s not difficult to cook healthy dishes with high-quality ingredients,” said Combs, a food service industry veteran of more than 30 years. “The power of food [in improving health] is huge.”

At 4 p.m. on the third Thursday of every month, Combs and sous chefs Justin Clark and Sarah Null prepare a themed menu with an extra dash of theater and humor. At the February event, the Heart Month-themed menu included:

  • Flaxseed hummus with almond crackers, jicama, rainbow peppers and carrot.
  • Three-bean salsa with avocado, tomato and cucumber chips.
  • Roasted butternut squash boat with asparagus, ginger, almond and wild mushrooms.
  • Rainbow trout stuffed with Fuji apples, walnuts, spinach and raisins with orange saffron sauce.
  • Raspberry banana and dark chocolate bites.

As they demonstrated each recipe and distributed free samples to the audience, dietitians Andrea Francis, Jill Haeberlin and Katie Lewis listed the ingredients in each dish and explained how they boosted heart health.

“Sharing nutrition information is as important as showing people how to make the recipe,” Combs said. “People may not want to make the apple-walnut stuffing, but they might add walnuts to one of their favorite dishes once they learn that walnuts can reduce cardiovascular problems and Type 2 diabetes.”

Housley says the long-term goal for Chefs in Action is to make the demos available to patients via the Get Well Network, an in-room patient engagement system that helps improve the transition of care from hospital to home.

“UK HealthCare is not just about medicine,” said J.J. Housley, UK HealthCare’s director of enterprise operations. “This enterprise strives to provide Kentuckians with the tools for healthy living, and why wouldn’t our food service be a significant player in that effort?”

The next Chefs in Action will be at 4 p.m., this Thursday, April 20.  The menu will center on healthy twists to Kentucky’s classic dishes. No reservations are necessary and the event is free. Check out the video below to learn more about Chefs in Action.


Next steps:

Nutrition and athletic performance

Fuel your body like an athlete

Dr. Kimberly Kaiser

With spring fast approaching, many people will begin running races, playing tennis, hiking and enjoying other outdoor activities. It can be difficult to navigate the plethora of information on eating to improve athletic performance, but it is possible to make adjustments that work for you.

We sat down with Dr. Kimberly Kaiser, a doctor at UK Orthopaedic Surgery & Sports Medicine and UK Family & Community Medicine, to get the answers to some frequently asked questions about nutrition and athletic performance.

Should I eat before I exercise?

Your body needs energy in the form of calories to maintain exercise. However, too much food or the wrong food can cause gastrointestinal issues especially in endurance athletes.

As a general rule, the closer you are to a workout, the simpler the meal should be. If you eat two to three hours before exercise, food will have time to digest and be absorbed from the GI tract into the blood. A good pre-workout meal contains both complex and simple carbs, such as whole wheat toast with a banana or a smoothie made with Greek yogurt, granola and fruit.

What should I eat to help my body recover after exercise?

Dietary proteins are effective for the maintenance and repair of skeletal muscle proteins. They also serve as a source of energy in conjunction with carbs and fats. Eating whole foods high in protein like beef, poultry, fish, beans, nuts, eggs or dairy are better in general than supplementing. Typically, a well-balanced diet will eliminate the need to ingest extra protein.

Will fat help or hurt my performance?

Fat is a necessary fuel for endurance exercise along with carbohydrates. Your carbohydrate stores are depleted within one to two hours of strenuous exercise, so your body then uses fat as energy. Fats are also necessary to help absorb fat-soluble vitamins A, D, E and K.

Try to limit your how much saturated fat you consume. Eating too much can increase your risk for heart disease.

Do I need to take vitamins to perform better?

Eating whole foods whenever possible is ideal. A food diary can help identify if there are deficiencies in your normal diet that can then be supplemented under the direction of a physician and/or sports dietician. In general, taking a daily multivitamin is a safe way to ensure you are meeting vitamin and mineral needs. It’s important to remember that supplements are not regulated by the FDA; thus, most claims are not backed by scientific studies, and purity is not guaranteed.

We aren’t all destined for the Olympics, but many of us set our own athletic goals that we hope to achieve. By eating well, food can help you achieve those goals and make you feel like you won the gold!


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Kick-start your heart health with these nutrition tips

Heart disease is the leading cause of death in Kentucky and the nation, accounting for one in every four deaths. Fortunately, there are many things you can do reduce your chances of getting heart disease, starting with a heart-healthy diet.

Foods to eat

To help limit your risk for heart disease and stroke, eat these types of food:

  • Fruits and vegetables. Try to make fruits and veggies at least half of each meal.
  • Whole grains. At least half of your grains should be whole grains. Look for these ingredients: whole wheat, whole oats, oatmeal, whole-grain corn, brown rice, wild rice, whole rye, whole-grain barley, buckwheat, bulgur, millet and sorghum.
  • Fat-free or low-fat dairy products. These include milk, calcium-fortified soy drinks (soy milk), cheese, yogurt and other milk products.
  • Seafood, skinless poultry, lean meats, beans, eggs and unsalted nuts.

Foods to avoid

Avoid the following ingredients to improve your heart health:

  • Saturated fats. Saturated fat is usually in pizza, ice cream, fried foods, many cakes and cookies, bacon, and hamburgers. Less than 10 percent of your daily calories should be from saturated fats.
  • Trans fats. These are found mainly in commercially prepared baked goods, snack foods, fried foods and margarine. Choose foods with zero trans fat.
  • Cholesterol. Cholesterol is found in foods made from animals, such as bacon, whole milk, cheese made from whole milk, ice cream, full-fat frozen yogurt and eggs. Fruits and vegetables do not contain cholesterol. Eggs are a major source of dietary cholesterol for Americans, but studies show that eating one egg a day does not increase the risk for heart disease in healthy people. You should eat less than 300 milligrams of cholesterol per day.
  • Sodium. Sodium is found in salt, but most of the sodium we eat does not come from salt we add while cooking or at the table. Most of our sodium comes from breads and rolls, cold cuts, pizza, hot dogs, cheese, pasta dishes and condiments (like ketchup and mustard). Limit your daily sodium to less than 2,300 milligrams (equal to a teaspoon), unless your doctor recommends something else.
  • Added sugars. Foods like fruit and dairy products naturally contain sugar. But you should limit foods that contain added sugars. These include sodas, sports drinks, cake, candy and ice cream.

Next steps:

Read some tips for buying healthier foods to reduce fat, sugar and salt, which are associated with a higher risk for obesity, heart attack and diabetes.

Want to eat better? Grocery shop like a cardiologist.

Susan Smyth, MD, PhD

Susan Smyth, MD, PhD

Written by Susan Smyth, MD, PhD, the medical director of the UK Gill Heart & Vascular Institute.

Many of us vowed to eat healthier foods in the new year but don’t know how to begin. Here are some tips for healthy grocery shopping that’ll help you reduce the amount of dietary fat, sugar and salt in your diet, which can help prevent obesity, heart attack, diabetes and other diseases.

Start in the produce section

Make your meal healthier by substituting foods with lots of color from natural sources (not artificial colors) for foods that are white or brown. Start in the produce section with fresh fruits and veggies, which are high in vitamins and fiber and low in fat. Be sure to check labels on processed foods like guacamole or prepared salads with dressing; they may contain high amounts of fat, sodium and/or sugar.

Tips for dairy and deli

In the dairy section, stick with low-fat options where possible. Beware of flavored yogurts, which can contain as much as half of the recommended daily allowance of sugar. Recent research indicates that eggs are fine in moderation, but check with your doctor first.

At the butcher shop, lean meats like chicken and fish are the healthiest options. Processed meats, like lunch meat or hot dogs, contain high amounts of sodium.

Choose wisely in the bakery

The bakery department can be tricky. While breads and other baked goods can have a place at your dinner table, the hidden sugars and sodium in bread might surprise you. Just two slices of packaged white sandwich bread may account for as much as a quarter of your recommended daily sodium intake. Instead, select breads made from whole grains, which can lower your LDL (bad cholesterol) and decrease the risk of diabetes by almost a third.

Spend less time in the interior aisles

The interior aisles of the grocery store are treacherous. Almost everything in a plastic wrapper is highly processed and loaded with fat, salt, sugar or all three. If you spend a lot of time in the middle aisles, do a lot of label-reading and look for healthier substitutes. Plain canned beans in water are a good choice, as are some nuts and dried fruit. Also, be aware of serving sizes per package: for example, canned soups are sometimes advertised as low sodium – but if the serving size is half a can, and you’re accustomed to eating a full can of soup, you’ll be getting double the dose of sodium.

Consider frozen options

In the frozen food aisle, frozen veggies without added sauces and fruits without added sugar can substitute for fresh varieties. Choose low-fat ice cream over regular versions. And be very careful of frozen pizzas, dinners and snacks, which can be loaded with sodium.

Perhaps the easiest way to eat better is to make a grocery list that emphasizes naturally colorful foods – the more vegetables, the better — and stick to it.


Next steps:

Chandler Dining

Come enjoy the new Chandler Dining!

Chandler Dining, UK HealthCare’s new state-of-the-art dining experience, opened its doors to the public on Monday.

Our new dining space is unlike any hospital cafeteria you’ve seen before, and we want you to stop by to enjoy the tasty meal options our chefs are creating. Chandler Dining is open not only to patients, families and staff, but to the public as well. Stop by and enjoy a great meal!

Located on the first floor concourse of Chandler Hospital Pavilion A, Chandler Dining is open 22 hours a day, featuring nine food stations, eight checkout lines and several other unique features.

Stations:

  • Italian Tratttoria (pizza, pasta, flatbread)
  • Deli (freshly carved meats)
  • Chef Table (exhibition station)
  • Traditions (traditional home-cooked meals)
  • Chop Chop (made-to-order signature salads)
  • Salad/Soup Bar
  • Southwestern Grill (hamburgers, grilled cheese, French fries, chicken, fish)
  • Sushi
  • Starbucks Coffee

Features:

  • Stone hearth oven
  • Chef Table (featuring five interchangeable cooking display units)
  • Teaching kitchen
  • Global menu offerings
  • Healthy and sustainable initiatives
  • Specialty made-to-order coffee drinks and smoothies
  • Menus on digital screens
  • Fresh carved meats at deli
  • Local artwork in the dining area
  • Water container filling station in the dining area

Chandler Dining hours of operation:

  • Breakfast: 6-10 a.m.
  • Closed: 10-11 a.m.
  • Lunch: 11 a.m. to 2 p.m.
  • Light lunch: 2-4 p.m.
  • Dinner: 4-7 p.m.
  • Late night: 7 p.m. to 5 a.m.

Check out the video below to see our chefs in action and learn more about the Chandler Dining experience.

mindful eating

Mindful eating can help you lose weight permanently

Losing weight is difficult, and keeping it off can be even harder. Many people regain the weight because typical weight loss diets involve drastic, unsustainable changes. But, learning to eat “mindfully” can fundamentally shift our relationship with food for long-term weight loss maintenance.

In our busy, convenience-oriented lives, eating has become an automatic behavior. Research shows we make more than 200 eating decisions daily, but we sometimes don’t take time to think about them. Instead, we often eat mindlessly, or out of habit. In a culture where we are surrounded by unhealthy food options, this has understandably led to a lot of weight gain.

Mindfulness means paying attention, on purpose, to the present moment — without placing judgment. Mindfulness-based approaches have been used with success in the treatment of health issues like stress, depression, eating disorders and chronic pain. When we apply mindfulness to eating, it helps us support our long-term health and well-being, because we learn to slow down and recognize when we’re truly hungry and when we’ve had enough to eat.

It’s not about meditating over breakfast — but about continually paying attention to how food affects us, so that we can make better eating choices. With gentle and attentive practice, we can reprogram the behaviors and reactions that cause us to eat mindlessly. This can lead to lasting changes from to how we react when there’s food in social situations to how we shop for and prepare food.

It might seem daunting to learn eat mindfully, but with practice it can become a habit. Here are few tips and resources to get started:

  • Before you eat, stop and ask yourself why you’re eating. Is your body actually hungry?
  • Your stomach is about the size of your clenched fist, so try to eat just that amount at one time. It actually takes 20 minutes for the brain to recognize that you are full, so try to wait before getting a second helping.
  • Pay attention to physical signs of hunger and fullness. Eat when you’re slightly hungry (not starving), and stop when you don’t feel hungry anymore (not full or stuffed).
  • Take time to look at your food, smell your food and taste your food more slowly to really experience it.
  • Minimize distractions (like screens) while eating. Sit down and focus your attention only on your food and your body.

For more information, some useful resources include The Mindful Diet from Duke Integrative Medicine and the Am I Hungry? Mindful Eating Program.

Written by Teresa Lee, RD, LD, a teaching assistant in the University of Kentucky Department of Dietetics and Human Nutrition.


Next steps:

  • Researchers at the University of Kentucky are looking for people who are interested in participating in a study about how mindfulness affects weight loss. For details, please contact Teresa Lee at 859-619-3640 or teresalee@uky.edu or visit ukclinicalresearch.com.
Valentine's Day health tips from UK HealthCare

Make Valentine’s Day a healthy holiday

Valentine’s Day is Sunday, and whether you’re spending time with your loved one, your closest friends or by yourself, we have a few tips and fun facts to help make the day happy and healthy.

Skip the restaurant, cook at home

Instead of making reservations at a restaurant, consider cooking Valentine’s Day dinner at home this year. Not only will you save money, but chances are you’ll eat healthier, too. Cooking at home allows you to limit how much unhealthy stuff (like sugar, salt and fat) ends up in your food, and gives you a fun activity you can do no matter who you’re with.

Not only is Valentine’s Day this weekend, February is also American Heart Month and a great time to practice heart-healthy cooking at home. Check out our list of heart-healthy recipes.

Treat yourself

Nothing says Valentine’s Day like chocolate, and the good news is there is a healthy way to indulge. Research has shown that eating chocolate in moderation might lower your risk of heart disease and stroke.

Consider picking dark chocolate over milk or white chocolate, too. Dark chocolate is thought to be rich in flavonoids, an antioxidant that has been shown to improve blood pressure and blood flow as well as prevent blood clots and cell damage.

The benefits of love

Here’s an added bonus for those spending the holiday with someone special: research suggests being in love has a variety of health benefits for both men and women. One major survey found that married men were healthier than unmarried men, and another found that women experience an uptick in emotional health when living with someone else or getting married.

Single and happy

No date for Valentine’s Day? No problem. Another study suggests that with the right attitude, single people are just as happy as their peers who are in romantic relationships.


Next steps:

Learn more about binge-eating disorder

When most people hear the term “eating disorder,” they usually think of anorexia or bulimia nervosa. While anorexia and bulimia are more commonly recognized, doctors are concerned about a different kind of eating disorder that is on the rise.

Binge-eating disorder, or BED, is a disorder characterized by excessive overeating. Though it is common to overindulge occasionally, especially around the holidays, those with BED are plagued with insatiable cravings that lead to recurrent episodes of intense overconsumption. Unlike the binge and purge aspect of bulimia, those with BED do not try to compensate for the caloric intake by excessive exercise or induced vomiting.

Symptoms of binge eating disorder include:

  • Eating unusually large amounts of food in short periods of time
  • Feeling like your eating behavior is out of control
  • Eating when full or not hungry
  • Frequently eating alone or in secret
  • Feeling guilty about binge episodes

BED is quickly becoming the most commonly diagnosed eating disorder in the United States, affecting one in 35 people. More than six million people have been diagnosed with BED since the American Psychological Association first recognized it as a disorder in 2013. BED is what doctors call an ‘equal opportunity’ disease. Unlike anorexia and bulimia, which more commonly affects women, or body dysmorphic disorder, which is seen more in men, binge eating disorder tends to occur equally among the sexes.

Causes

Though doctors and psychologists are unsure of what triggers binge eating disorder, they have noticed increased prevalence in those with a history of depression or dieting and weight fluctuation, and/or a family history of eating disorders. Young adults are also more likely to suffer from eating disorders.

Treatment

Since binge eating disorder is treated as a mental illness, other psychiatric disorders are often linked with BED. The most common are depression and anxiety. Obesity is also frequently associated with BED and can cause other medical conditions such as heart disease, hypertension, sleep apnea, type 2 diabetes and gastroesophageal reflux disease (GERD).

If you or someone you know shows signs of binge eating disorder, encourage them to talk to a physician or psychologist. BED is very treatable through medication, lifestyle changes, and/or psychotherapy.

Lori Molenaar

Lori Molenaar

 

Lori Molenaar, APRN, is a member of the Eating Disorder Treatment Team at the University of Kentucky’s University Health Service.

Gluten intolerance requires a significant change in your diet, but doing research and asking questions can help you stay gluten-free while dining out.

11 diabetes-friendly cooking tips

November is American Diabetes Month and a great time to learn more about the disease that affects more than 500,000 Kentuckians.

If you have pre-diabetes or diabetes, a healthy diet is crucial in properly managing your symptoms. Eating well can help you stay at a desirable weight, control your blood pressure, and prevent heart disease and stroke.

Here are 11 cooking tips for healthy diabetes management:

  1. Use nonstick cooking spray instead of oil, shortening, or butter.
  2. If you do use oil, use olive, corn, peanut, sunflower, safflower, vegetable or flaxseed oil.
  3. Season foods, like meats and steamed vegetables with herbs and spices (like pepper, cinnamon, and oregano), vinegar, lemon juice or salsa instead of salt, butter or sugary sauces.
  4. Use low- or no-sugar jams instead of butter or margarine on breads.
  5. Increase intake of omega-3 fatty acids. Try to get at least two servings a week of omega-3 rich foods, like salmon, sardines, mackerel, herring, rainbow trout and albacore tuna. Walnuts, flaxseed and soy products are other omega-3 rich foods that can be added to a healthy diet.
  6. Eat whole-grain, high-fiber cereals or oatmeal with skim or 1-percent milk.
  7. Use low-fat or fat-free dairy products like milk, yogurt, cottage cheese and sour cream in place of full-fat versions.
  8. Drink 100 percent fruit juice that has no added sugar and limit your serving size.
  9. Trim excess fat off meats and eat chicken or turkey without the skin.
  10. Always buy lean cuts of meat and choose a healthy cooking method, like broiling, roasting, stir-frying or grilling.
  11. Buy whole-grain breads and cereals instead of processed, refined grains like white flour.

We’ve also compiled a list of 41 diabetes-friendly recipes. Check it out!

Support the American Diabetes Association

UK HealthCare Chief Administrative Officer Ann Smith and 10 other Lexington-area community members are campaigning to raise funds for the American Diabetes Association’s Kiss a Pig event.

Discovered in 1921, insulin was originally derived from the pancreas of pigs and is a vital tool in the treatment and care of people with Type 1 and Type 2 diabetes. The American Diabetes Association honors the pig for saving millions of lives.

The fundraising candidate who raises the most money has the honor of kissing Dolly, a 5-week-old piglet, at the Kiss a Pig Gala.

Every dollar raised helps the ADA provide diabetes advocacy, education programs, research and outreach support for the people of Kentucky. To donate to Ann’s campaign, visit www.diabetes.org/kissapigann.

8 tips to beat cancer-related appetite loss

8 tips to fight cancer-related appetite loss

Patients receiving cancer treatment need to meet their nutritional requirements in order to maintain energy for treatment completion, healing and recovery.

Coping with cancer-related treatments and their side effects, however, can make maintaining good nutrition a challenge for even the most health-conscious patients.

One of the most common side effects during cancer treatment is experiencing loss of appetite, and this loss of appetite is the most common cause of malnutrition, which can delay treatment, lead to hospitalization and poor health outcomes.

Appetite loss can occur for many reasons, including the presence of disease, pain, stress, fatigue, surgery and such side effects of chemo and radiation treatments as nausea, vomiting or change in taste.

Appetite loss can occur during any cancer stage, as well as throughout the duration of treatment. The patient may eat significantly less, does not have a desire to eat or feels full very quickly, resulting in the inability to achieve enough calories throughout the day.

Regardless of the cause or type of appetite loss, it is essential to begin management right away.  Some of the following nutritional tips can help manage or alleviate poor appetite:

  1. Eat five to six small meals throughout the day to avoid feeling too full too quickly.
  2. Keep your favorite foods handy for snacking when you do feel hungry.
  3. Go for a walk to get light exercise to boost your appetite.
  4. Sip your liquids at mealtime and drink more fluids between meals so you don’t fill up early and end up consuming less calories.
  5. Try more nutritionally dense food choices such as peanut butter, nuts, eggs, chicken salad, avocados, cheese, smoothies or milkshakes when it is difficult to eat.
  6. Eat meals in a relaxed environment with family and friends.
  7. Have ready-to-eat or pre-made meals convenient for when your appetite has increased.
  8. Talk to a dietitian for nutrition and meal planning advice.

The following recipe offers calorie-dense and nutritious foods – before, during or after your treatments. Feel free to share it with a friend!

Pink breakfast smoothie

Total Time: 5 minutes

Serves: 2-4

Ingredients:

  • 1 cup strawberries
  • 1 banana
  • ½ cup oats
  • 1 Tbsp. honey
  • 2 tbsp. almonds
  • ½ cup peanut butter
  • 1 cup milk (almond, soy, or cow’s)
  • Handful of ice

Directions:

  1. Combine all ingredients to a blender. Cover with lid and blend until ice is broken up, smooth, and at desired consistency.
  2. Serve and enjoy!

337 calories, 33g carbohydrates, 19g fat, 9g protein, 209mg sodium, 19g sugar

Smoothie recipe retrieved from:

http://www.sian-robinson.com/2013/05/yummy-stuff.html?m=1

By Guest Blogger, Rachel Flanery, University of Kentucky Dietetics and Human Nutrition student