House Calls

WIN 2018

House Calls Magazine is a quarterly publication that focuses on health and wellness. It includes a wide assortment of articles with topics on the latest health and wellness information, nutrition, safety, lifestyles, and more.

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Page 20 of 54

THE FLAW: Habits drive food choices, but too often food choices themselves dominate the dieting conversation. Temporary diet changes like eliminating an entire food group or crash dieting for 30 days are usually unsustainable, often accompanied by feelings of deprivation, and inevitably result in weight regain after the "diet" ends. Next time you're lunching in North Charleston, try a dish from Lotus in Park Circle, where fresh ingredients meet traditional Vietnamese cuisine. Here, Roper St. Francis affiliated dietitian Alexis Appel dissects her healthy order from a recent trip. Appel ordered a bowl of Pho (pronounced "fuh") —a hearty Vietnamese soup that typically includes rice noodles, meat, bean sprouts, jalapeño, and herbs in a spicy broth made of onions and garlic (both are packed with cancer-fighting phytochemicals) and tummy-taming ginger . Appel chose sirloin for her protein source, otherwise known as "Pho Bo." Lean cuts of beef, like sirloin, are a good source of energy-boosting vitamin B12 and iron. Iron is a mineral involved in the production of red blood cells, which carry oxygen from the lungs to other parts of the body and help maintain a healthy immune system. A three-ounce portion of trimmed sirloin provides roughly nine percent of the recommended daily amount of iron for women or 20 percent for men. "Pho can be high in sodium, so avoid adding salty condiments such as fish sauce and soy sauce," says Appel. "Instead, boost flavor with accouterments like jalapeño, lime, and vitamin-packed herbs, including Thai basil, cilantro, and mint." THE FIX: Rather than stressing over which fad to try next, assess and gradually change your eating habits and behaviors. Once you identify an eating behavior you can improve, ask yourself why, how, and what. For example, if you are in the habit of skipping breakfast, ask why. Is it because you lack time to prepare a healthy meal or lack hunger because you are full from last night's dinner? Then ask how skipping breakfast impacts your eating habits and food choices later in the day. Does it drive you to overeat at lunch? Lastly, consider what you can do to modify that behavior (like eat dinner earlier or meal prep so you have healthy options on hand). CONTRIBUTORS P H O T O G R A P H ( P H O B O ) B Y C A S S I D Y H U R T 16 { winter 2018 } h o u s e c a l l s eating well Underestimating the importance of behavior modification. DIET MISTAKE: Sarah Coulter, MS, RD, LD Alexis Appel, RD, LD L I S A L I V I N G S T O N local best bet Pho Bo (thinly sliced sirloin, house-made beef stock, and rice noodles served with bean sprouts, jalapeño, fresh herbs, and lime) LOTUS 1070A East Montague Ave., North Charleston; (843) 225-9240, TIP: Looking elsewhere on the menu? Vietnamese dishes and their nutritional content vary greatly depending on their preparation method and condiments. For example, steamed spring rolls are naturally a healthier alternative to fried; however, the calorically dense dipping sauces like duck, dumpling, and peanut that often accompany spring rolls are sugar-heavy and can easily provide more than half a day's worth of sodium.

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