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October 31, 2007
Make the Most of Garlic
Cooks take note: the way garlic is treated in the kitchen can affect its cancer-fighting properties.
Although a recent study showed that less than one clove a day may cut prostate-cancer risk in half, and other research links garlic to a lowered incidence of stomach, colon and possibly breast cancers, that all depends on its preparation.
Garlic’s active agents—allyl sulfide compounds—are produced when the clove is chopped or crushed. This breaks the cell walls and starts a cascade of chemical reactions (which also produce garlic’s characteristic smell) leading to the desired sulfides. But heating the garlic immediately after chopping inactivates a crucial enzyme in the chemical chain.
Chopped garlic tossed directly into hot oil, or whole garlic cooked without crushing (or at least cutting off the top), will still impart the desired taste, but little or no cancer-fighting benefits. Once the compounds develop, however, they are quite stable and will withstand the heat of cooking. Best advice: Crush or chop the cloves, then let them sit for 10 or 15 minutes while you prepare other ingredients. This will give the anticancer compounds a chance to form.
Garlic you buy in jars, already chopped, may be just as healthful. Compounds remained active after storing shopped garlic in the freezer for weeks.
Posted by Lisa at 07:19 AM | Comments (0) | TrackBack
October 28, 2007
Advice for Parents
Nutrition in a Nutshell. Here's some advice for busy parents based on the kids nutrition-guru Ellen Satter, RD. Don't get discouraged with your child's much-too-common food jags. Keep trying! Here's some healthy tips:
• Limit fast food. It's high in sodium and fat and highly processed.
• Encourage kids to try new things. Take them grocery shopping with you, and let them pick out some healthy foods.
• Allow the children to be a part of the menu planning at home. Come up with one new food to try per week. This gives them some ownership, and they'll want to try new things.
• Bring them in the kitchen with you. In general, if they get to help prepare the carrot sticks — peeling, washing or cutting — they're more likely to nibble on them, too.
Posted by Lisa at 07:36 PM | Comments (0) | TrackBack
October 26, 2007
The Power of Blueberries
Research suggests that blueberries’ high antioxidant activity helps reduce oxidative stress that can cause damage to cells, leading to cancer, cardiovascular disease and other diseases of aging. They’ve also been shown to help prevent urinary tract infection by preventing harmful bacteria build up.
How to purchase:
Look for firm, plump, dry berries with smooth skins and a silvery sheen. Reddish berries are not quite ripe but can be used for cooking. Avoid soft or shriveled fruit, or any signs of mold.
Storage:
Refrigerate fresh berries as soon as you get them home, in their original plastic pack or in a covered bowl or storage container. Wash berries just before use. Use within 10 days of purchase.
Fresh berries can be frozen for use throughout the year. Place dry berries in a resealable bag or a rigid container. If you use frozen berries in a recipe, always measure while they are still frozen.
Ways to eat more:
1. Add them to a smoothie with yogurt or milk and other favorite fruit.
2. Sprinkle blueberries over a green salad. Try this: Toss lettuce, celery, orange sections and blueberries in a large bowl. Drizzle with olive oil and vinegar.
3. Dried blueberries can be added to rice pilaf, cereal, carrot salad or bread stuffing.
4. Add to pancake, waffle or muffin mix.
5. Add to Rice Krispy Squares for a sweet treat.
6. Add fresh or frozen blueberries to hot or cold cereal.
Nutrition Facts:
Serving Size: 1 Cup
Calories: 80, Fat: 0g, Cholesterol: 0mg, Sodium: 0mg, Carbohydrate: 19g, Fiber: 5g, Protein: 1g, Vitamin C: 15%
Posted by Lisa at 07:19 AM | Comments (0) | TrackBack
October 24, 2007
In Season: Squash
If you've been to your local produce market lately you've noticed the mounds of squash available this time of year. Just when you thought the summer produce season was over - this is a great tasting, nutrient dense, fall vegetable - high in fiber, vitamin A and potassium. So, as you're picking out your pumpkin to carve, pick up a squash to try something new!
Baked Squash
1 small acorn squash, cut in half, seeds removed.
Preheat oven to 375 degrees. Place the squash cut side up on a baking sheer. Bake for 40-45 minutes or until the squash is soft when knife is inserted.
For a sweeter squash:
Drizzle each half of squash with 1 tsp maple syrup and sprinkle with cinnamon and nutmeg.
Or, for an Italian taste:
Sprinkle Parmesan cheese and breadcrumbs on top of the squash.
If you like Asian:
Drizzle soy sauce on top of each half.
Posted by Lisa at 07:33 AM | Comments (0) | TrackBack
October 22, 2007
Trick or Cereal Bar?
1. Set a good example by giving out healthy treats or treat
alternatives to the neighborhood kids. Healthy treats might
include:
-- Nuts and seeds, such as unsalted almonds, sunflower seeds, or
pumpkin seeds
-- Chewing gum
-- Pretzels
-- Sugar-free hot chocolate or apple cider packets
-- Cereal bars or fig cookies
-- Juice boxes
2. Treat alternatives could include:
-- Halloween costume enhancements such as funny glasses, stick-on
tattoos, or reflective safety stickers
-- Halloween party favors from a party store such as games and
toys, coloring tablets, stickers, crayons, pencils, erasers,
and costume jewelry
-- Coupons for the local yogurt store or juice bar
3. Give kids collection bags that fit their size. For kids under the
age of five, a small bag makes more sense and will keep kids from
bringing home more treats then they could healthfully eat in a
30-day period. For older kids, a larger bag may be OK, but say no
to oversized bags such as pillow cases, shopping bags, or plastic
trash bags.
4. Set limits to keep kids from eating too many treats in a day.
Allow children one piece of candy each day, then put the treat
stash out of their reach. That way they'll have to ask for it.
Some treats such as chocolate candy bars can be cut into smaller
pieces and frozen, providing bite-sized treats later in the year.
5. Arrange a buyout. Offer the child a nickel or dime for each candy
they will "sell" you. That way they can "earn" money to buy a toy
or game they want.
Posted by Lisa at 07:19 AM | Comments (0) | TrackBack
October 20, 2007
Favorite Flavoring: Capers
Capers are immature buds plucked from a small bush native to the Middle East and Mediterranean regions of the world.
It is a rich source of antioxidants, and exhibits protective benefits even when consumed in the small concentrations used for flavoring.
Try these recipes:
Bruschetta Pomodoro
Seared Beef Tenderloin Mini Sandwiches with Mustard-Horseradish Sauce
Tomato Crostini
Posted by Lisa at 09:47 AM | Comments (0) | TrackBack
October 18, 2007
Fall Foods: Apples
My favorites:
Fuji
A relative newcomer to the American public, these baseball-sized beauties have become hugely popular due to their sweet flavor and incredibly crispy texture.
McIntosh
This apple has been loved since John McIntosh discovered seedlings in Ontario in 1811. The tender white flesh is crisp when freshly harvested, but soon adopts a softer consistency, making it perfect for cooking into pies or sauce. Macs are sweet and juicy with a pleasant tanginess.
The best apple pie filling combines “saucy” apples (that cook down to a saucelike texture) and “shapely” apples (that hold their shape after baking). Pick one variety from each category. SAUCY: McIntosh, Cortland, Macoun, Mutsu (Crispin), Paula Red or Empire. SHAPELY: Granny Smith, Golden Delicious, Jonathon, Jonagold, Northern Spy or Ida Red.
Try one of my favorite salads!
Posted by Lisa at 07:30 PM | Comments (0) | TrackBack
October 17, 2007
Sleep: Taken For Ganted
Research dedicated to sleep and body weight has been finding some interesting data regarding hormone action. Ever notice when you haven't been sleeping well, you tend to eat more? Maybe you feel like you have low energy and need to eat food for energy...when really you just need a nap or to go to bed earlier.
In a recent study, when sleep was cut in half from 8 to 4 hours per night, subjects craved more high-calorie, high-carbohydrate foods like candy, cakes and cookies. Blood tests showed an inability to use insulin similar to that of someone with diabetes. Cortisol levels increased as well (Cortisol has been linked with abdominal fat storage).
Leptin - a hormone known to increase satiety - decreased in these patients while ghrelin - a hormone known to stimulate appetite - increased. Overall, results indicated a positive association with appetite and weight gain.
If you suffer from chronic sleep deprivation, try these tips:
-- Get out of bed at the same time each morning; that means strive to go to bed at the same time.
-- Make your bedroom cool and comfortable.
-- Don't stay in bed and try to sleep. If, in 10-15 minutes, you are struggling to fall asleep, get up, move to another room and do something distracting but not stimulating. Read or perhaps listen to soft music.
-- Use the bedroom for sleep. Don't pay bills, watch TV or eat.
-- Don't clock-watch.
-- Avoid alcohol near bedtime; avoid caffeine after noon.
-- Relax before bed. Just as you might read to children to help them get to sleep, you need a way to unwind.
Posted by Lisa at 07:47 AM | Comments (0) | TrackBack
October 14, 2007
More Reasons Why More Matters!
Cruciferous vegetables are commonly linked to a decrease risk of certain cancers. Recent research suggests it may be helpful in preventing heart disease as well. Broccoli, cauliflower and cabbage are all part of the cruciferous vegetable group.
A certain compound in these vegetables called indole has been found to decrease the secretion of a specific apolipoprotein (apoB). ApoB is a component of LDL cholesterol and helps to transport cholesterol to tissues. High concentrations have been linked with plaque build up in the arteries. Try this tonight!
Posted by Lisa at 09:17 AM | Comments (0) | TrackBack
October 11, 2007
Running During Pregnancy
Going for a run is a quick and effective way to work your heart and body, giving you a mental and physical boost when you feel tired. Plus, like walking, it's easy to fit into your schedule.
Is it safe for me to run during pregnancy?
It depends. If you ran regularly before getting pregnant, it's fine to continue — as long as you take some precautions and first check with your doctor or midwife.
But pregnancy isn't the time to start a running routine. Pregnancy's also not the time to start training for a marathon, a triathlon, or any other race. The first trimester is when the baby's major organs are forming, and overheating's a real issue. If a woman's core temperature gets too high, it could cause problems with the baby, so why risk it?
Whether you're pregnant or not, running can be hard on your knees. During pregnancy, your joints loosen, which makes you more prone to injury. So unless you're an avid runner, you should probably steer clear of this form of workout at least until after your baby arrives.
First trimester tips
Follow the usual precautions, such as drinking lots of water before, during, and after your run. Dehydration can decrease blood flow to the uterus and may even cause premature contractions.
Wear shoes that give your feet plenty of support, especially around the ankles and arches. Invest in a good sports bra to keep your growing breasts well supported.
Second trimester tips
Your center of gravity's shifting as your belly grows, leaving you more vulnerable to slips and falls. For safety, stick to running on flat pavement.
If you lose your balance, do your best to fall correctly. Try to fall to your side or on your behind, to avoid trauma to the abdomen. Or put your hands out to break your fall before your abdomen hits the ground.
Consider running on a track as your pregnancy progresses. Not only is the track surface easier on your joints, but you may feel safer running somewhere where you won't get stranded in case of an emergency.
Third trimester tips
Be as careful as you've been during the first two trimesters. And remember: If you feel too tired to go for a run, listen to your body and take a break. Being sedentary is unhealthy, but pushing yourself too hard is also harmful.
Most avid runners find that their jogging pace slows down considerably during the third trimester — a fast walk may be a better choice as your due date approaches.
Posted by Lisa at 07:17 AM | Comments (1) | TrackBack
October 08, 2007
What's For Dinner? Salmon
Another tasty salmon recipe! We made this very quick and easy meal last night Recommended for those who don't like a fishy salmon taste. A slightly sweet, simple glaze complements the fish.
Salmon:
4 (6-ounce) salmon fillets (about 1 inch thick)
1 1/2 teaspoons minced garlic
1/2 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Glaze:
1/4 cup apricot nectar
1/4 cup apricot preserves
1 tablespoon Dijon mustard
1 1/2 teaspoons white wine vinegar
1 1/2 teaspoons honey
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
Remaining ingredient:
Cooking spray
Preparation
Prepare grill.
To prepare fish, sprinkle fillets evenly with garlic, 1/2 teaspoon salt, and 1/4 teaspoon pepper. Cover and refrigerate 15 minutes.
To prepare glaze, combine nectar and next 6 ingredients (through 1/4 teaspoon pepper) in a small saucepan; bring to a boil. Reduce heat, and simmer until reduced to 1/4 cup (about 10 minutes). Remove from heat; set aside.
Place fillets, skin side up, on a grill rack coated with cooking spray. Grill 2 minutes; carefully turn over, and grill 4 minutes or until fish flakes easily when tested with a fork or until desired degree of doneness. Brush each fillet with 1 tablespoon glaze; grill 30 seconds.
Yield
4 servings (serving size: 1 fillet)
Nutritional Information
CALORIES 342(34% from fat); FAT 13.1g (sat 3.1g,mono 5.7g,poly 3.2g); PROTEIN 36.4g; CHOLESTEROL 87mg; CALCIUM 25mg; SODIUM 482mg; FIBER 0.2g; IRON 0.7mg; CARBOHYDRATE 18.1g
Posted by Lisa at 07:35 AM | Comments (0) | TrackBack
October 04, 2007
Immunity Booster: Zinc
An essential nutrient for our body, zinc is second only to iron as the most abundant trace mineral in our body. Because this essential nutrient is needed in small amounts by the human body, severe zinc deficiency is rare.
Zinc is important for activity of enzymes needed for regulating cell growth, helping heal wounds and promoting a healthy immune system. Another significant role involves acuity of taste and smell. This important mineral also helps your body use carbohydrates, proteins and fats.
The American Dietetic Association reports zinc positively impacts cognitive function and behavior not only in early development, but through life.
The recommended daily value for zinc is 11 milligrams for men and eight milligrams for women. Careful dietary planning to include foods that contain zinc will ensure an adequate intake.
The availability of zinc in foods varies widely. Meats and seafood are much better sources of zinc than vegetable products. A three-ounce serving of beef provides 39 percent of the zinc most people need each day. Individuals who limit their diets to foods of vegetable origin may need to monitor their zinc intake to assure they get sufficient amounts.
The average person does not need to be concerned about purchasing zinc supplements to prevent a deficiency. In fact, taking large amounts of zinc supplements may be toxic and cause acute gastrointestinal irritation and vomiting.
Some specific sources of zinc are seafood (especially oysters), meat liver, eggs, milk, brewer's yeast, whole wheat bread, wheat germ, black-eyed peas and fermented soybean paste (miso).
Posted by Lisa at 07:49 AM | Comments (0) | TrackBack
October 01, 2007
Bean Breakdown
Beans can be purchased fresh, frozen, canned and even dried. They offer an alternative protein source and help boost your fiber intake. Beans are in both the vegetable and meat group on the food pyramid - and if you're counting carbs, don't forget to include these. Beans are a nutrient-dense food.
Cannellini or white navy beans are quite versatile when looking for a delicate flavor. They work well in soups and pasta dishes because they pair nicely with tomatoes.
Chickpeas or garbanzo beans have a very nutty flavor. They hold well when cooked because of their firm texture. Of course, they make a tasty hummus but also go well with salads or sauted with greens like kale or broccoli rabe. Chickpeas are often found in Mediterranean dishes.
Yellow soybeans have a somewhat bland taste and therefore require a bit of seasoning. Black soybeans do well on their own has a side dish or as an accent in salads. Both are also great additions to stews, soups, chili or purred into a dip.
Edamame are sweet, green soybeans which can be eaten in or out of the pod. This is one of my favorite appetizers - often served at Japanese restaurants. Simply boil for a short time and add a touch of salt. These can be bought fresh or frozen and can also be added to salads or stir-fries.
Black beans have a velvety texture and are sometimes compared to mushrooms. They also hold their shape well when cooked. Top a baked potato with black beans or add them to chili or burritos. They're often found in one layer of a multi-layer taco dip. We had these black bean enchiladas last night.
Kidney beans are shaped just like their name. They simmer well with other ingredients where they can absorb seasonings and flavors of the other ingredients. Mix with white and black beans to make a colorful salad. Add them to chili for a hearty meal.
Posted by Lisa at 06:34 PM | Comments (0) | TrackBack