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March 31, 2011
Eat Something Green Today!
With most greens like spinach or kale, when eaten raw it is loaded with a high vitamin and mineral content, but when cooked it releases many phytochemicals. Phytochemicals are natural plant organic compounds often called phytonutrients that are well known for potential health benefits including anti-inflammatory properties that help to protect against heart disease, while other phytochemicals are essential for eye health.
For this reason I always recommend consuming some of your greens raw in salads for the vitamin and mineral content, and then set some aside to chop and sauté or cook to release the phytochemicals. Spinach can easily be sautéed and tossed into your pasta, rice, soup, or eat plain with a little olive oil and pine nuts mixed in.
Spinach is an excellent source of vitamins and minerals that include vitamins A, C, K, and folic acid, and it is a good source of magnesium, manganese, calcium, and iron. One cup of spinach gives us over 55 percent of our daily vitamin A requirements that is necessary for vision, bone development, and the immune system, and one cup of spinach provides us with 15 percent of our vitamin C requirements. Vitamin C is an antioxidant that is important for collagen formation that maintains healthy skin and bones, while calcium, magnesium, and vitamin K as well are essential for good bone health.
There is a certain group of phytochemicals in spinach and dark greens known as flavonoids and carotenoids that include lutein and zeazanthin that has been found beneficial for eye health. Studies indicate high amounts of dietary intake of both lutein and zeazanthin have shown a reduction in age related macular degeneration. Age related macular degeneration is an eye disease that affects vision in older adults.
The recipe below for spinach salad combined with dried cranberries, walnuts, and topped with raspberry salad dressing is something simple yet loaded with multiple nutrients, antioxidants, phytochemicals, and anti-inflammatory benefits.
Nutrition benefits are increased by adding walnuts known for containing high amounts of vitamin E, both in the alpha-tocopherol form and in the gamma-tocopherol form of vitamin E that may help protect against heart disease. Most of the health benefits of walnuts are found to be in the skin of the walnut having antioxidant and anti-inflammatory properties. Cranberries are known for proanthocyanidins that may be beneficial in protecting against urinary tract infections. Cranberries also have high amounts of vitamin C, and they have multiple phytochemicals and antioxidants that help to support the immune system.
Spinach Salad - serves 4
8 Cups Baby spinach
¾ Cup Dried cranberries
2 T Walnuts - chopped
Raspberry Dressing
1/2 Cup Raspberry red wine vinegar
¼ Cup Fresh or Frozen raspberries
½ tsp Lemon juice
2 tsp Brown sugar or sweeten to taste
¼ tsp Rosemary chopped - optional
Either blend or whisk all of the salad dressing ingredients together.
Calories per serving 134, Fat 3.7g, Carbohydrate 24g, Protein 3g, Fiber 3.2g, Vitamin A 113% of daily recommendations, Vitamin C 30% of daily recommendations
Posted by Lisa at 6:44 AM | Comments (1) | TrackBack
March 28, 2011
Food Allergy vs. Food Intolerance
Many times food intolerance is mistaken for food allergy. Food intolerance is more common than true food allergy. According to the Food Allergy Initiative, a food allergy results when the immune system mistakenly targets a harmless food protein (an allergen) as a threat and attacks it. Specifically, if you have a food allergy, the immune system manufactures abnormally high amounts of an antibody called immunoglobulin E (IgE), which fights the "enemy" food allergen by releasing histamine and other chemicals, causing the symptoms of an allergic reaction. If you are very sensitive, eating even a very small amount of a food allergen can cause a serious reaction.
In contrast, a food intolerance, such as celiac disease (gluten intolerance) or lactose (milk sugar) intolerance does not involve immunoglobulin E antibodies. An individual with food intolerance can generally consume a tiny amount of the offending food without experiencing symptoms. However, the specific amount may be different for each individual.
While many different foods can trigger a food allergy, the top eight foods that cause food allergies are: cow's milk, eggs, peanuts, wheat, soy, fish, shellfish, and tree nuts. In most cases, children outgrow milk, wheat, soy, and egg allergies, but not peanut allergy. Allergies that occur in adults usually are permanent.
Symptoms of a food allergy include:
• A rash, or red, itchy skin
• Stuffy or itchy nose, sneezing, or itchy and teary eyes
• Vomiting, stomach cramps or diarrhea
• Facial swelling
Some people with food allergies can have a serious reaction called anaphylaxis. Anaphylaxis is a severe, potentially fatal allergic reaction. Anaphylaxis symptoms include:
• Hoarseness, throat tightness or a lump in the throat
• Wheezing, chest tightness or trouble breathing
• Tingling in the hands or feet, lips or scalp
According to the National Institute of Allergy and Infectious Diseases, food allergy is the leading cause of anaphylaxis. However, medications, insect stings, and latex can also cause an allergic reaction that leads to anaphylaxis. Anaphylaxis should always be treated as a medical emergency.
The following food intolerances are often mistakenly called food allergies:
Lactose Intolerance
Lactose intolerance: the inability to properly digest the naturally occurring sugar in milk (lactose). This is caused by missing or low levels of lactase enzymes, which normally break down the lactose sugar during digestion. Because the lactose is not broken down effectively, it is instead fermented by colon bacteria. This results in gas, and causes symptoms of bloating, abdominal pain, and sometimes diarrhea.
Food Additive Sensitivity
A reaction to certain food additives is another kind of food intolerance. Added preservatives and flavor enhancers such as monosodium glutamate (MSG) and sulfites can cause symptoms that can be mistaken for food allergy symptoms.
In large amounts, MSG can cause temporary symptoms such as flushing, sensations of warmth, headache, and chest discomfort. These temporary reactions occur soon after eating food containing high levels of MSG.
Sulfites are preservatives that are added to foods and also are naturally occurring in certain foods. Symptoms of sulfite intolerance can occur within 15-30 minutes after consumption. Research studies indicate that those mainly at risk of a sulfite reaction are people with severe asthma who depend upon on steroid-based asthma control drugs. Adverse reactions to sulfites in people without asthma are extremely rare.
Gluten Intolerance
Gluten intolerance, a hereditary disease, is also known as celiac disease, celiac sprue, or gluten-sensitive enteropathy. Gluten is a protein in wheat, barley, and rye. When a person with celiac disease eats a gluten-containing food, the immune system responds by damaging the lining of the nutrient-absorbing small intestine. This damage leads to serious nutrient deficiencies that can remain undetected for a long time. The treatment for celiac disease is a gluten-free diet. Gluten intolerance involves an auto-immune reaction, but the IgE antibody is not involved, so this is not considered to be a true food allergy. In addition, unlike a food allergy, people with celiac disease often don't know they have it because they don't have any obvious symptoms.
Posted by Lisa at 7:23 PM | Comments (0) | TrackBack
March 25, 2011
Eating less...sodium.
Trying to cut back on your sodium intake can be a difficult task when faced with the American diet. Think fresh, whole foods, herbs, spices and small amounts of juice while you're prepping for dinner tonight.
Here are a few tips to try:
Use fresh herbs and spices during cooking. Beef can be flavored with marjoram, bay leaves or thyme. Try ginger, oregano or paprika in chicken and lemon, dill or dry mustard in fish.
Add fresh-squeezed lime and lemon to tacos, chicken fajitas, rice and pasta for extra zest.
Keep fresh garlic, onions and peppers on hand to flavor a variety of dishes, including pastas.
Vinegars, such as red wine vinegar and balsamic vinegar, add tang to salad dressings, sauces and soups.
Marinate chicken breasts or pork chops in lemon juice or red wine.
Posted by Lisa at 6:44 AM | Comments (0) | TrackBack
March 14, 2011
Eating more...whole grains!
How much each day?
The guideline. The dietary guidelines say we should make sure that at least half of the six servings of grains we eat in a day are whole, not refined. In short, we should "Increase whole-grain intake by replacing refined grains with whole grains."
Daily amount. A person consuming 2,000 calories per day should have at least 48 grams of whole grains (or three servings) and an equal amount of refined grains. You can get about 16 grams of whole grains from any one of the following: a one-ounce slice of bread, one ounce of pasta or rice (uncooked), a six-inch tortilla, or about one cup of cereal.
Enriched grains. The other three servings can be refined, as long as they're enriched. These are refined grains that have nutrients such as folic acid or calcium added to them. Whole grains are not enriched, so if you replaced all your refined grains with whole ones, you'd need to get those nutrients elsewhere, perhaps through dietary supplements.
Whole vs. refined
Common whole grains. These include barley, corn (whole cornmeal and popcorn), oats, rice (brown and colored), rye, wheat and wild rice.
The whole seed. A whole grain contains all the components of the grain seed, including the bran, germ and endosperm; those parts are stripped away when grain is refined.
Nutrients. Whole grains contain fiber and important vitamins and minerals such as iron, magnesium, selenium and B vitamins, all of which are lost when grains are milled to remove the bran and germ (making them "refined").
Health benefits. Eating whole grains may lower the risk of cardiovascular disease and is linked to lower body weight; it may also help prevent type 2 diabetes.
Shop smart
Stamp of approval. A growing number of products carry the Boston-based Whole Grains Council's stamp, which highlights the amount of whole grain per serving. Check the ingredient list: some kind of whole grain should be listed first or second (after water).
"Multigrain." Be aware that whole-grain content isn't listed on Nutrition Facts panels, and labels can be misleading. For instance, multigrain bread may have plenty of whole grains or none at all.
"Bran," "wheat germ." The Whole Grains Council notes that these terms do not signal whole grain content.
Fiber. Don't get confused by fiber content: Whole grains have fiber, but a food that has fiber doesn't necessarily have whole grains.
Eating whole grains
Start with cold cereal. This is a tasty and convenient source of grains, but some brands have more whole grain than others. General Mills has reformulated its cereals to have at least 8 grams per serving (some have 16). Be conscious of sugar content, though: Lucky Charms have 10 grams of sugar per serving. Better yet, choose Cheerios, which have 1 gram of sugar per serving.
Or cook up some hot. When you cook oatmeal, whose whole oats count as whole grains, you can control the amount of sugar, salt and butter. You can also add uncooked oatmeal to your favorite meatloaf or meatball recipe, or use it in homemade breads, muffins and cookies.
But don't ignore the everyday ones. Popcorn - air-popped, popped in the microwave or cooked on the stovetop in a little bit of olive oil - is a perfectly legit whole grain. (Just go easy on the butter and salt.) So is the corn in cornbread and tortilla chips. Again, though, keep an eye on the sodium and fat.
Posted by Lisa at 6:49 AM | Comments (0) | TrackBack
March 11, 2011
Less Stress!
Even if you don't have a significant amount of time to devote to relaxation, just a few minutes each day can make a big difference in how you feel. Try this:
1. Get a massage. Treat yourself to a 30 or 60 minute massage break. You'll be sure to feel relaxed and re-energized! Look for a massage school in your area for a possible reduced rate.
2. Find your hobbies. Remember what makes you feel good. Do you like to be outside? Set aside time each day to go for a walk outside, or garden when the weather is nice, or sit at the park and enjoy the view.
3. Meditate. Close your eyes and listen to your breath. Picture yourself in a serene location at the perfect temperature. You could also try a yoga class at a studio or in your own home!
Breathe....1, 2, 3...
Posted by Lisa at 10:18 AM | Comments (0) | TrackBack
March 9, 2011
Happy Registered Dietitian Day!
March 9, 2011 is National Registered Dietitian Day!
Should you see an RD? Here are ten reasons why consulting with a registered dietitian could benefit you if:
1. You have diabetes, cardiovascular problems or high blood pressure.
2. You are thinking of having or have had gastric bypass surgery.
3. You have digestive problems.
4. You're pregnant or trying to get pregnant.
5. You need guidance and confidence for breastfeeding your baby.
6. Your teenager has issues with food and eating healthfully.
7. You need to gain or lose weight.
8. You're caring for an aging parent.
9. You want to eat smarter.
10. You want to improve your performance in sports.
To find an expert in nutrition and get on the right road to health and well being, visit eatright.org.
Produced by ADA's Strategic Communications Team
Posted by Lisa at 11:50 AM | Comments (0) | TrackBack
March 7, 2011
Quick Dinner Ideas
Rotisserie chicken! To shred rotisserie chicken and have dinner on the table in no time, remove the breasts and legs with your hands or a knife. Remove the bones and, using 2 forks, pull the meat apart. A 2 1/2 pound bird will yield 3 1/2 to 4 cups of meat.
Chicken and Quinoa Burritos
Dividing evenly, top 4 warm whole wheat tortillas with 1 cup warm shredded rotisserie chicken, 1 cup warm black beans, 1 cup cooked quinoa or brown rice, 1 cup shredded Monterey Jack cheese, 1 cup cilantro sprigs, 1/2 cup low fat Greek yogurt, and 1 sliced avocado. Roll burritos and serve with corn salsa.
Gingery Peanut Noodles with Chicken
In a blender, blend together 1 cup water, 1/2 cup peanut butter, 3 Tbsp each rice vinegar and soy sauce, 1 Tbsp brown sugar and 1 tsp grated fresh ginger. Toss with 8 oz cooked spaghetti, 1 1/2 cups shredded rotisserie chicken, 1 sliced red bell pepper, 1/2 of a cucumber (cut into strips), and 2 sliced scallions. Sprinkle with chopped peanuts.
Posted by Lisa at 4:51 PM | Comments (0) | TrackBack
March 4, 2011
National Nutrition Month
March is National Nutrition Month, an annual nutrition education campaign sponsored by the American Dietetic Association to promote informed food choices and sound eating and physical activity habits.
This year's theme is Eat Right with Color. It encourages consumers to remember to include a colorful variety of fruits, vegetables, whole grains, lean proteins and dairy on their plates every day.
Green produce indicates antioxidant potential and may help promote healthy vision and reduce cancer risks.
* Fruits: avocado, apples, grapes, honeydew, kiwi and lime
* Vegetables: artichoke, asparagus, broccoli, green beans, green peppers and leafy greens such as spinach
Orange and deep yellow fruits and vegetables contain nutrients that promote healthy vision and immunity, and reduce the risk of some cancers.
* Fruits: apricot, cantaloupe, grapefruit, mango, papaya, peach and pineapple
* Vegetables: carrots, yellow pepper, yellow corn and sweet potatoes
Purple and blue options may have antioxidant and anti-aging benefits and may help with memory, urinary tract health and reduced cancer risks.
* Fruits: blackberries, blueberries, plums, raisins
* Vegetables: eggplant, purple cabbage, purple-fleshed potato
Red indicates produce that may help maintain a healthy heart, vision, immunity and may reduce cancer risks.
* Fruits: cherries, cranberries, pomegranate, red/pink grape fruit, red grapes and watermelon
* Vegetables: beets, red onions, red peppers, red potatoes, rhubarb and tomatoes
White, tan and brown foods sometimes contain nutrients that may promote heart health and reduce cancer risks.
* Fruits: banana, brown pear, dates and white peaches
* Vegetables: cauliflower, mushrooms, onions, parsnips, turnips, white-fleshed potato and white corn
For more information, visit eatright.org
Posted by Lisa at 6:10 AM | Comments (0) | TrackBack