Category: Food&Nutrition

12.1.2023 Surviving on max -SNAP $70/Week Assignment

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This is a part of my recent assignment; I will try to post how I did my groceries shopping and how I created my meals for 7 days.

Reflection essay on SNAP:

            How can we hope to achieve our goals when we are constantly distracted by the sensation of hunger? We are haunted by the fear of knowing that we will not have enough food the next day to survive. This question occurred to me during the week of completing this assignment. The feelings hit especially hard late at night before heading to bed. This assignment was both a challenge and a humbling experience, opening my eyes to the other side of dietetics study. Ultimately, I have developed a new relationship with food and a more profound understanding of SNAP, and how it feels to be a SNAP recipient. Similarly, it enriches my competency and knowledge as a future dietitian to better help clients from disadvantageous backgrounds to achieve a balanced and fulfilling diet.

           Since working at a community center, I have assisted many clients complete the SNAP  application. It is lengthy and full of information. It never fails to induce anxiety every time I look at it. I can only imagine how that feeling would intensify in an applicant of lower socioeconomic status. Lower literacy levels can also be expected in such a population. Besides being lengthy, the SNAP application contains numerous tricky questions that can indirectly disqualify an applicant from receiving benefits – for example, the questions on assets and what car model an individual owns. They can become countable resources that an individual possesses and factor in determining their eligibility and the amount for food stamps. There are numerous exceptions and explanations need to be stated clearly in the application. Due to the above reasons, I often hear many applicants pay someone “professional” on the street to fill out their application and assist them throughout the process. It truly saddens me to hear that a fortune is made out of people who are desperately in need. (Teacher commentary – Very interesting insight.)

          Before carrying out this assignment, I planned daily recipes for the entire week to fit my schedule best. Sometimes, I do not look forward to cooking after a long day working, taking one class, plus homework and other household chores. Planning helped reduce physical and mental exhaustion. It also gave me better ideas and excellent control over how to get the most out of the limited budget while creating nutritious meals. 

         Secondly, being honest and self-aware of what food items are essential to me, motivates me and helped me stay committed to the meal arrangements. For example, having high-quality protein sources consistently throughout the week were necessary. I knew that would bring me sense of satiety and satisfaction. Therefore, I purchased chicken drumsticks, a significant  percentage of my budget. To compensate for that cost, I reevaluated the role of coffee and sugar and concluded the insignificant nutritional values they hold in this project. In hunger, coffee and condiments became luxuries rather than necessities. 

          Sticking to the budget took time and involved resolving internal conflicts, given the ideal SNAP amount of $70 weekly. It was difficult for me to give up on morning coffee since it’s a deep-rooted daily ritual. In addition, a cup of good coffee signals the start of a good day. Taking  the coffee out made my day feel somewhat incomplete and gloomy. Being unable to use condiments or aromatics like I used to in cooking also made everyday meals less enjoyable. At some point, after I warmed up my lunch in the office, I felt ashamed of eating my lunch out in the open. I was afraid that others might judge or ask me when I only had pieces of vegetables, luncheon meat, and white rice, “Is that all you are having?”

           It became even more difficult when I had a long day and felt physically and mentally exhausted. I cannot help but think of when I could order take-outs. Although the SNAP amount had provided me with relief and food to survive, it also brought me a sense of despair.Furthermore, eating the same meals made me feel like I had no options and was losing my autonomy.

              Most of my energy came from carbs and fat, according to reports from Coronmeter. Daily caloric consumption surpassed my calculated needs. Yet, I was often hungry due to being high in daily physical activities.  My nutrition intake values reach at least 85% of all targets six days a week. According to the USDA, adults should consume about 45%-65% of their energy from carbohydrates, 20%-35% from fat, and 10%- 35% from protein. My consumption of each category throughout the week mainly fell between ranges. I was only 76% on target on day three. Nevertheless, I was not surprised since my priority that day was to spend less time preparing meals, and ramen noodle soup became my number one choice. Consequently, sodium intake doubled and exceeded the recommended value on the same day. In the long run, consistently consuming food high in sodium will adversely affect my health. Iron was another micronutrient I paid attention since I could not afford to purchase many animal products with this budget. My iron intake fell below the adequate intake value for an individual my age five out of the seven days. As a female in her menstruating and childbearing age, it’s a bit concerning.

            If I were to be on budget for a more extended period, I would research how to eat on a budget   and look up local resources, such as food pantries and soup kitchens.  Looking up more ways to diversify my food choices and ideas to create more nutritious combinations and sustainable meal patterns that serve my appetite and address personal health concerns.  ( teacher commentary Anything more specific? This would have been a good thing to look up for this assignment -.2 )

            While doing this project, I had the idea of starting an online community, perhaps a Facebook group where individuals could share or exchange surplus resources who reside within a particular area. We could also try to connect with store vendors and ask permission to take on items that didn’t sell as donations at the end of the day. (teacher commentary- Interesting idea!) Hopefully, this method will help us make up for what we lack in our diet, but stay within our budget.

After feeding myself a week on a SNAP budget, I gained more awareness of what’s like to be a recipient of SNAP. I developed more empathy for program participants. I truly understand  the hardship of living under budget. What I would not know completely is what participants are experiencing physically and emotionally from day to day – how they feel inside when they face hunger. I should carefully consider their living situation and tight budget in counseling and avoid giving unsuitable nutrition advice. Moreover, I hope to discover and connect participants to other available resources, including mental health services or job training, that can help them or their families. (Teacher commentary – How would you help extend their SNAP budget? Some strategies I would suggest is thinking about is buying in bulk. It can be especially cost effective with dried goods such as with legumes and grains. Also always buying produce in season is cheaper. Buying frozen over fresh is a good strategy. I also suggest optimizing SNAP benefits by going to farmer’s markets and utilizing health bucks. -.5)

       Overall, I have a negative impression of SNAP based on personal and professional experiences. The process of filling out an application and interviewing for SNAP often needs to be clarified and simplified. In some cases, mentioned in the book, there is only one SNAP center in a remote location. The creation of SNAP did not reduce the demand for/need to purchase regular commercial food. Although the amount of benefit provides an essential safety net for participants, its assistance never meets an individual’s or family’s needs in times of struggle. Creating nutritious meals with SNAP benefits requires an individual’s time and knowledge, which they often lack, to work on budgeting, planning, and food preparation. Without proper nutrition education and a lack of healthy choices/options in grocery stores where these participants reside, food with high calories yet insignificant nutritional values are the norm, if not he only option. As we move forward, I suggest that SNAP make its nutrition education a more participants reside, food with high calories yet insignificant nutritional values are the norm, if not the only option. As we move forward, I suggest that SNAP make its nutrition education a more visible component of the program providing additional ideas and community resources to those in need to get the most out of the dollar and maximize their health. (Teacher commentary – Valuable point! Missing a reference to one of the readings -.5)

Please feel free to leave some comments and feedbacks, what are your thoughts/experience about SNAP?

LT 12/1/2023

Modified Stir-Fry Eggplant w/Garlic Sauce

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Hello all,

It’s been a while. I have been caught up in studying and working full-time. I took a Diet Assessment and Planning course in the past few months as part of my DPD requirement. It was challenging and yet very rewarding. I feel more capable and confident in my journey of becoming an RDN.

There were a few assignments we had during this course. The one that brought me the most fun was the last one, which was modifying an existing recipe to tailor for a CVD (cardiovascular disease) patient. As a Chinese – American, I chose a well-known recipe in the culture: stir-fry eggplant w/ garlic sauce. I modified the recipe to reduce total calories and sodium levels, which would be more beneficial for a CVD Pt to consume than the original recipe & preparation. The best part? The modified dish tastes delicious!

Here is a link to the original recipe: https://omnivorescookbook.com/chinese-eggplant-with-garlic-sauce *Please note that I am not trying to devalue the original recipe. I think it’s fantastic. However, my goal is to modify it so that someone with CVD can enjoy this dish without worrying about negatively impacting their health; even better, I hope the modification can improve their health. (AKA – a therapeutic diet.)

Nutrient goals of the therapeutic diet for CVD:

  1.  Having a healthy dietary pattern, increasing fresh fruits and vegetables consumption, whole grains &, etc… On the other hand, limit refined CHO, sugar-sweetened beverages, red meats, or processed meat.
  2. Limit saturated fat to 5-6% of total kcals 
  3. Avoid trans fats
  4. Limit dietary cholesterol to less than 200mg 
  5. Limit sodium intake to less than 2400 mg, ideally to 1500mg
  6. High fiber diet 25-35 g/d, with greater or equals to ½ from soluble (viscous) fiber
  7. Regularly include plant sterols and stanols 
  8. Regularly include omega-3 fatty acids
  9. Limit alcohol consumption 

****** Modified Recipe******

Ingredient List:

  • ½ regular eggplant (319g) cut into long thin strips 
  • ¼ medium red bell pepper julienned
  • ¼ medium yellow onion julienned 
  • 2 cloves of garlic minced 
  • 1 tsp of ginger minced 
  • 6 tbsp of water
  • 1 tbsp canola oil 

The Sauce:

  • 2 cloves of garlic minced 
  • 1 tbsp soy sauce 
  • ¾ tsp mirin 
  • ¾ tsp sesame oil 
  • A sprinkle of umami blend powder 
  • A sprinkle of chili powder 
  • 1 tsp brown sugar 
  • 1 tsp honey
  • 1 tbsp of water  

Instructions: (Please be aware instructions are only guides. Many variables exist during your cooking; please stay attentive while cooking and make adjustments as needed)

  1. Add the 1 Tbsp canola oil to the pan on medium-high heat 
  2. Put in aromatics – minced garlic, ginger, and sliced onion. Cook it till the garlic slightly turns brown and the onion becomes wilted 
  3. Add eggplant strips and use tongs to spread them out evenly 
  4. After two minutes, turn the eggplant strips and cook the other sides
  5. Turn it to medium heat for another two minutes. Then add 2 Tbsp of water to the pan. This will create steam and soften the eggplant (put on the pan lid if needed)
  6. Mix the eggplant well with garlic, ginger, and onion when it softens.
  7.  Add another 2 Tbsp of water, creating more steam and preventing burning since eggplant is fibrous and absorbent. 
  8. Add the red pepper 
  9. Observe the water in the pan. Add the last 2 Tbsp of water if needed, and keep turning the eggplant (Gradually adding a small amount of water each time instead of a significant amount from the beginning to avoid a watery and saggy texture) 
  10.  Pour in the sauce when the eggplant strips look soft, like cooked noodles (approximately 10-12 minutes).
  11. Keep stirring. Let eggplant strips soak in the sauce for about 30 seconds
  12. Put it on a plate, and garnish it with white sesame and scallion

What changes did I make and why?

            I have made several changes to the original recipe, including removing salt and adding other species and aromatics to enhance flavors. 

Change #1 – Removed salt and dark soy sauce from the recipe to reduce sodium content 

Change #2 – Switched to canola oil and reduced it to 1 Tbsp to decrease calories and total saturated fat.

Change #3 – Adding non-starchy vegetables, like red pepper and onion, for extra fibers 

How did the changes impact taste and texture?

        To my surprise, it came out very flavorful. I changed how the eggplant was cut by making it into thin strips. That increased the surface areas, reduced cooking time, and better absorbed and retained the flavor/sauce. After this change,  the sauce was infused into each eggplant “noodle” string. The fact that it looked like a plate of noodles created an illusion tricking the mind into thinking that’s the main (“noodle”) dish. It provided an extra sense of comfort and satiety. There was a less greasy mouthfeel using only one tablespoon of canola oil. The red pepper was crunchy, contrasting the soft eggplant’s texture. It also made the dish a little more refreshing and less heavy. 

Did I encounter any problems in making the modified recipe?

          The reduced usage of oil caused one of the problems I encountered. Reducing the oil increased the chance of the eggplant getting burned or sticking to the pan. Therefore, I had to increase the amount of water in the recipe. Adding in water helped to create steam and moisture to prevent burning.  

Outcome on some of the nutritional values:

 1.  Reduced sodium content by removing salt and dark soy sauce. Lower salt/sodium consumption from 1607mg to 649mg (<1500mg in CVD dietary goal) 

2. Reduced total saturated fat amount from 1Tbsp canola oil instead of 2 ½ Tbsp peanut oil, total saturated fat is now 0.83g ( 9kcal/161kcal *100% =5.6%, which is in the range between 5-6%) ; (2.87g SF-0.83g SF)/2.87=0.71 *100% = 71% reduction in SF. 

 3. This point aims more at the weight management aspect of the CVD lifestyle goal – lowered total calories (30% kcal reduction) from 233 kcals to 161 kcal.     

4. Increased the number of fresh vegetables in the diet. It also helped increased fiber content from 3.71g to 4.99g. 

5. The amount of Vitamin C increased after modification. Food that contains more antioxidants, like Vitamin C, has been found to improve vascular reactivity. 

6. Eggplants are good choices for CVD patients since they contain 0g (goal <200mg) of cholesterol and are versatile. 

I had a lot of fun doing this assignment. I hope you can try this, give plant-based dishes a shot and experience the healthful benefits they can provide.

Let me know if you try my recipe out, and I would love to hear your feedback!

(This is only for the idea/recipe sharing; each individual’s condition is different, please refer to your physician for any symptoms and illness.)

Love & Light,

Tiffanie ❤

One year into my DPD Program

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Juicy Rainbow 100th Street, NYC

A little reflection on this journey of becoming… a register dietitian.

On life –

  1. Always aim high and set ambitious goals. Even if you fail, your attempt will still be more valuable than starting with low expectations.
  2. It’s okay to fail; fail quickly; fail better; anything in life worth doing is worth doing imperfectly. Treat life like a grand experiment, and you will discover so much joy and receive many unexpected outcomes that lead you down paths you never imagined.
  3. Don’t strive for perfection; instead, be a person who takes pride and heart in doing even the smallest tasks well.
  4. Be kind, but also practice setting firm boundaries with others.
  5. You don’t have as many audiences as you think, so liberate yourself, dance, and enjoy life to the fullest, as if no one is watching.
  6. Believe and have faith in yourself and your unknown future. Faith is the sail on a boat; set it correctly, hold it firmly, let it guide you, and navigate you through challenging waters.
  7. You cannot grow if you have an ego and cling to a fixed image of yourself. Keep breaking cycles of habit and a rigid self-image. Growth and change are inevitable; embrace the uncomfortable.
  8. When you pursue a goal, it can often be a lonely journey. Find and surround yourself with a tribe of people who share your vision and are happy about your growth and success. Your journey is hard enough without fighting with unsupportive people.
  9. If you want something you have never had, you must do something you have never done.
  10. Last but not least, remember that even when a situation isn’t working out for you, it’s still working for you in some way. Use it to your advantage.

Now onto food –

  1. The more you delve into people’s perceptions of a healthy diet, the more you’ll encounter a cacophony of recommendations – salads, obscure greens, and dubious fad diets.
  2. Shopping at Whole Foods is a privilege for those who can afford it
  3. With advancing years, our culinary adventures often diminish, replaced by a preference for familiar flavors.
  4. The allure of food porn is undeniable, and it’s easy to fall into a cycle of craving and consumption.
  5. Dietitians are not food police, nor are they obligated to transform every dish into a healthier variation.
  6. Any food can be part of a healthy diet, depending on the quality, quantity, frequency, and timing of consumption.
  7. “Being organic does not guarantee that a food is healthy, just as attending Yale does not guarantee that someone will make good decisions throughout their life.”
  8. The way we present food, especially through carefully crafted online images, transcends mere sustenance and becomes a symbol of social standing, revealing an individual’s access to resources, culinary inclinations, and the broader lifestyle they embrace.
  9. “While McDonald’s meals do provide some nutrients, their nutritional value is generally lower and less bioavailable compared to freshly prepared foods from other sources or restaurants.”
  10. Not all chemicals are carcinogens. The human body is composed of numerous chemicals, including hormones, which play essential roles in its functioning.
  11. When discussing scientific concepts with individuals who have limited prior knowledge, it’s crucial to adopt a patient and approachable approach. Tailoring your explanations to their level of understanding will foster a more productive and engaging dialogue..

To be continued…

Mighty Mill Bagels Review

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Sure, here is the grammar-checked version of your review:

Review of One Mighty Mill Everything Bagel

Overall Impression I would like to provide a thorough review of the Everything Bagel from One Mighty Mill. Despite my initial skepticism due to its unusual price of $6.99 for four bagels (con #1), I discovered it at Whole Foods and decided to give it a try. I must say that it turned out to be a worthy purchase. I genuinely enjoy this bagel, whether eating it plain or pairing it with other ingredients.

Product Information

The product’s identity is clearly stated on its label as “Everything Bagel.” Nutrition claims on the front label include 51g of organic grains, 230 calories, 9g of protein, and 4g of fiber. It also states that the product is “free of pesticides, preservatives, and artificial ingredients.” This information is impressive from a consumer’s standpoint and has won me over.

Texture The bagels have a beautiful, evenly browned outer appearance. They retain noticeably more moisture compared to typical bagels. They are soft before toasting and remain pliable even after being toasted in the oven at about 200-250°F for 5-8 minutes.

Aroma, Taste, and Flavor The bagels have a pleasant nutty aroma, flavor, and taste of grains. The onion, garlic, and other seeds are enhanced by sea salt.

Nutrition Content In comparison to regular Kroger Thomas’s Everything Bagels, which can be found in local supermarkets, the One Mighty Mill Everything Bagel has 4g of fiber per serving, while Kroger’s has only 2g. Mighty also lists the amount of protein, which Kroger does not. Mighty has higher values in other categories, including calcium, iron, and potassium, while the sodium content in both products is similar. At this point, despite the one con, the many pros make the One Mighty Mill Everything Bagel the clear winner.

Post-Workout Fuel

Here’s my go-to bagel after a cardio workout for restoring glycogen storage through carbs and some protein for muscle growth:

  • Toasted bagel topped with Philadelphia cream cheese

Ingredient list:

  • Sliced avocado
  • Scrambled eggs with scallions and cilantro

Garnished with diced cherry tomatoes!

All that yummy goodness in my tummy! Thank you, One Mighty Mill! Keep up the great work!

Enjoy ❤