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(Dr. Karla Kennedy-Hagan). Hello.
My name is Dr. Karla Kennedy-Hagan
with the School of Family and Consumer Sciences
at Eastern Illinois University.
If you're looking to be in the picnic mood, we're going to
show you how to lighten up your day with some cole slaw.
Sit back, relax, and enjoy the show.
(Jennifer Vissers). Hi, my name's Jennifer Vissers
and I'm a dietetics graduate student here
at Eastern Illinois University.
Today, I wanted to talk to you about gastro-intestinal
problems, specifically reflux and esophagitis
which most people would consider heart burn.
So, those conditions can be treated a number of ways with
medications, sometimes if necessary, a chronic condition
needs surgery, but also they can be treated and prevented with
dietary and behavior modifications which is
what we're going to talk about today.
So, gastro-intestinal reflux, generally, is when stomach
contents flows back into the esophogas and causes
a burning or irritating sensation.
So behavior modifications that you can do to avoid these would
be things like eating at least three to four hours before you
go to bed, not lying down or bending over immediately
after eating because that would cause stuff to go
back up into your esophagas.
Also, you can avoid cigarette smoking
and wear looser fitting garments.
So those are some behavior modifications,
there also are a lot of nutrition things you can do.
First of all, they suggest not to drink fermented beverages,
that means avoid beer, wine, coffee.
They also say to avoid caffeinated beverages.
You can still drink soda like Sprite or root beer but you
have to avoid the caffeine.
They also say that you should reduce your fat intake
which is what we're going to focus on today.
So there are lots of ways to reduce
the fat intake of many meals.
You can modify recipes or you can
just choose lower-fat options.
So ways to do that would be like skim milk as opposed to the
fatter milks or low-fat mayonnaise which is
what we have here or lower fat sour creams.
You can also eat leaner meats and such.
So today, I'm just going to show how to make some coleslaw.
So here I have chopped cabbage and some carrots and we're just
going to add some spices so we have celery seeds and ground
mustard and such, then some vineager, a little bit of sugar.
But this is where the key is.
So it calls for 3/4 cup of mayonnaise and what I have
done is that we've gotten the fat-free mayonnaise and so
that'll make it lower fat.
Then about 1/3 cup of sour cream is what it calls for,
so I chose the low-fat sour cream.
Then you just mix this altogether and it gives you a
nice creamy coleslaw and it should taste
just about the same.
It really shouldn't taste too different but you've really
cut down the fat content.
So you can do this with a lot of meals.
When baking, you can choose egg beaters instead of regular eggs.
You can choose to replace fat with things such as apple sauce.
So it's just a nice way to still eat what you want to eat and
cut down the fat so that you don't have as many problems.