tag

There is a fit & happier person inside everyone

TwitterFacebookEmail

Category Archives: Eating Healthy

by Leave a comment

Much Ado About Omegas

The fatty acids known as Omega 3 and Omega 6.  What are they?  Are they good or bad?  Do we even need to know or care about them?

The short answer is…yes.  Here, I aim to provide concise, easy to understand facts about them and how to use this information to make healthy food choices.

Just the Fats, Ma’am

There are three macronutrients in the human diet – carbohydrates, proteins and fats – and all three are essential for life.  Today, I’m honing in on fats.  Fats fall into three categories: saturated, monounsaturated and polyunsaturated.  Foods that have fats will contain at least one of these categories of fats, many will contain more than one category of fats.  Polyunsaturated fats come in two forms: omega 3 fatty acids and omega 6 fatty acid.  There’s a lot of confusion and misinformation regarding these two fatty acids, so let’s break through the clutter.

Necessary & Natural: Omega 3s & Omega 6

Both omega 3 and omega 6 fatty acids are necessary in our diets and both exist naturally in plant and animal-based foods.  What’s more, humans can’t produce either and, therefore, must consume them.

The primary function of omega 6, gamma linolenic acid (GLA), is energy production.  Its secondary role is as a pro-inflammation agent to fight infections and heal injuries.

Omega 3 fatty acids are referred to in the plural because there are three types: ALA (alpha linolenic acid), DHA (docosahexaenoic acid) and EPA (eicosapentaenoic acid) but they’re not equal in importance when it comes to health.

  • DHA: a component in skin and eye retinas.  It’s also important for healthy brain development and function.  Along with EPA, DHA is a powerful anti-inflammatory.  Recent omega 3 studies show a likelihood sufficient amounts of DHA can fight inflammation-causing diseases such as arthritis, hypertension, diabetes and some cancers.  Other studies show a link between low DHA and dementia, including Alzheimer’s, and high levels of bad (LDL) cholesterol.
  • EPA: functions similarly to DHA.  Some scientists believe EPA may be even more beneficial than DHA.
  • ALA: doesn’t directly benefit the body.  Rather, the body converts ALA to DHA and EPA.  However, the body is inefficient with the conversion process and requires nearly a dozen other dietary nutrients to do so.  Most dietary ALA isn’t converted and is stored or used for other purposes.  The jury is still out on whether large amounts of “extra” ALA is detrimental, helpful or neutral to health.

The Great Balancing Act

If you’ve been paying attention, here’s what you’ve figured out.  We need both omega 6 and omega 3 fatty acids but for completely opposite reasons.  One is a pro-inflammatory and the other is an anti-inflammatory.  Therefore, we need a balance between the two.  The good news is the pro-inflammatory role of omega 6 is a secondary role, so it isn’t necessary to get a 1:1 ratio of omega 6 to DHA/EPA omega 3s in our diet.  Most dieticians agree that anywhere from a 4:1 to 1:1 omega 6 to omega 3 ratio is healthy.  The bad news is the average American diet consists of a ratio close to 16:1.  Furthermore, many get the bulk of their omega 3s in the form of ALA, which is a poor counter to high omega 6 intake.

This may explain why there’s been a rise in heart disease, diabetes, Alzheimer’s and autoimmune diseases, like rheumatoid arthritis, over the last several decades.

What’s complicating all of this is, well, it’s rather complicated for the average consumer.  Entities that have an agenda – food conglomerates, supplement companies and diet promoters – know it’s complicated and seize on that to trick people into buying their products or adopting their preferred dietary habits.  All kinds of products now promote the omega 3 moniker because it’s known we need to increase our intake.  However, most of these products don’t say what form of omega 3 they contain and, you guessed it, a lot of them contain ALA and no DHA or EPA.

Plants that contain omega 3s contain only ALA, the inefficient version.  Furthermore, most plant oils contain high amounts of omega 6 fatty acids.  Only animal-based foods contain DHA and EPA omega 3s naturally.  Fish are, by far, the best sources of these omega 3s because other animal fats contain lower amounts of DHA and EPA (compared to fish) and many also contain omega 6 fatty acids.  Follow these recommendations to improve your omega 6 to omega 3s ratio.

Increase DHA/EPA Omega 3s

The following foods contain high amounts of DHA/EPA omega 3s and very little or no omega 6.  The higher they are on the list, the more omega 3s per serving they contain.  Aim to consume these at least twice per week:

  • Mackerel
  • Shad
  • Salmon
  • Herring
  • Anchovy
  • Tuna
  • Halibut
  • Trout
  • Smoked fish (listed above)
  • Canned fish (listed above)
  • Oysters
  • Mussels
  • Squid
  • Clams
  • Grass fed animal meat and dairy

Decrease Omega 6

The following contain high amounts of omega 6 with comparatively small amounts, if any, omega 3s.  The higher on the list, the worse they are for your ratio.  Avoid these as much as possible:

  • Safflower, Grapeseed, Sunflower, Corn, Wheat Germ and Soybean Oils
  • Foods deep fried in above oils (most restaurants fry in industrial soybean oil)
  • Mayo, Dressings, Margarines/Spreads made from above oils
  • Mass-produced pastry and dessert items made with above oils (candy, cookies, cakes, brownies, muffins, breads, ice creams)
  • Mass-produced snack foods made with above oils (chips, crackers, bars, cereals, processed cheese)
  • Processed Meats (hot dogs, sausage, deli meats, bacon)
  • Fatty cuts of grain fed meat

Ratio Neutral

These contain lower amounts of omega 6 and higher amounts of omega 3s (predominantly ALA) compared to the list above.  Those with the best ratios are near the top.  Substitute these (or foods that contain them) for high omega 6 foods:

  • Olive, Canola, Avocado, Coconut, Walnut and Cod Liver Oils
  • Omega 3 fortified Eggs and Dairy
  • Flaxseed, Chia Seed, Walnuts
  • Cruciferous veggies, Kale, Spinach
  • Non-fortified Eggs and Dairy
  • Lean, non-processed Meats/Poultry
  • All other Nuts and Seeds
  • Omega 3 fortified Whole Grain Products

To achieve a healthy balance of omega fatty acids, ignore packaging claims and use the knowledge you now possess to make smart food choices.

Sources: WebMD.com, healthline.com

by Leave a comment

Jump Into June’s Fab Five

June has finally arrived and in-season fruits and vegetables will be showing up in stores, farmers markets and roadside stands from now through the fall harvest, in greater quantities each consecutive month.  Here’s what’s coming into season this month.  Get them while you can because many of these delicious and nutritious items are available fresh only once a year.  And, next month will bring a brand new set of must-haves.  Consult the guide following this post to see the health benefits the nutrients in these gems possess.

APRICOTS

Apricots are stone fruits, like cherries and peaches.  But, while the latter are native to the Americas, apricots are examples of fruit native to Asia that’ve been successfully cultivated in the Western Hemisphere.  Apricots are rich in vitamins A and C; minerals copper, iron and potassium; and all of the carotenes.

While dried apricots are plentiful year round, their harvest season and shelf life are short.  If you’re a fan of fresh apricots, buy them as soon as they’re available in your area and consume them within a few days.

BLUEBERRIES

I’m not a fan of the term super-food because I consider all whole foods super in that each offers a unique set of beneficial nutrients.  But, I understand why blueberries have been labeled as such.  Blueberries contain a stunning variety of phytonutrients and in greater amounts compared to most other fruits and vegetables.  Listing all the phytochemicals they offer would be impractical, but I’ll mention two of the most powerful that blueberries have in abundance: anthocyannis and chlorogenic acid.  Blueberries also boast fiber, manganese, pyridoxine, and vitamins E and K.

I recommend getting them in ample amounts in-season and, in addition to snacking on them as is, add them to hot and cold cereals, smoothies, yogurt, cottage cheese, salads and even sweet treats like ice cream.

SWEET CORN

Corn, in general, has a bad reputation for falling into the dreaded carb category.  But, not all corn is equal.  Field corn (maize) is a simple-carbohydrate grain used in most mass-produced cereals and snack foods and, therefore, doesn’t offer much in the way of nutrients.  On the other hand, sweet corn (corn on the cob, whole frozen/canned corn kernels and popping corn) is a grain-vegetable hybrid and, as such, is a complex carbohydrate just like other vegetables and whole grains.

The proof is the extensive list of sweet corn nutrients: fiber; vitamins B-1, B-3, B-5, B-9 and C; minerals iron, magnesium and manganese; phytonutrients ferolic acid, cryptoxanthin, lutein and zeaxanthin.  So, if you’re trying to reduce starchy carbs, don’t shy away from sweet corn.  Sub in corn on the cob for traditional starchy sides like rice, potatoes and breads.

PEACHES

Sweet and juicy, fresh peaches are an early summer treat.  They pack plenty of fiber and vitamins A, C and E.  They also contain copper, potassium and lots of beta carotene with modest amounts of the rest of the carotene family.

Because peaches can go from ripe to over-ripe in a matter of 48 hours, they’re typically picked under-ripe.  Choose peaches with unblemished skin and confirm there aren’t any soft spots.  Let them ripen at room temperature and eat or preserve them within two days of ripening.

STRAWBERRIES

Late June harkens dreams of fresh strawberry shortcake and the traditional strawberries and cream served at Wimbledon in early July.  Not to mention their pairing with rhubarb in the popular late-spring pie.  Have at it, because here’s what those red beauties give you: vitamin C, folate, iron, manganese, anthocyannis and ellagic acid.

Don’t short-change strawberries by thinking of them only in terms of dessert.  They can elevate breakfast as well as any salad.

Vitamins

Vitamin A: Antioxidant promotes immunity function and eye, skin & red blood cell health (fat-soluble)

Vitamin B-1 (Thiamin): Promotes brain function, regulates energy levels

Vitamin B-3 (Niacin): Promotes blood health, regulates cholesterol

Vitamin B-5 (Pantothenic Acid): Promotes healthy hormone response

Vitamin B-6 (Pyridoxine): Promotes healthy blood vessels

Vitamin B-9 (Folate): Necessary for healthy blood cells & fetal development

Vitamin C: Antioxidant that boosts immunity

Vitamin E: Antioxidant promotes healthy skin & eyes and boosts immunity (fat soluble)

Vitamin K: Important in protein absorption for healthy blood and bones (fat-soluble)

Minerals

Copper: Antioxidant promotes healthy blood and eye, brain, skin and bone tissue

Iron: Antioxidant necessary for blood health

Magnesium:  Electrolyte for nerve function and heart & blood glucose regulation

Manganese: Antioxidant important in bone health and blood sugar regulation

Potassium: An electrolyte that assists in controlling blood pressure

Other Nutrients & Nutrient Types

Antioxidants: Class of nutrients that reduce inflammation and repair cell damage by absorbing free radicals throughout the body.  Free radicals are released (oxidized) when cells are damaged due to poor nutrition, sedentary lifestyles, inhaling or ingesting pollutants and toxins, sun damage, the aging process and infections from viruses, bacteria and fungi.

Electrolytes: Ions (electrically charged molecules) that exist in all bodily fluids; necessary to maintain cell balance

Fat-Soluble Vitamins: Need to be consumed with dietary fats in order to be absorbed by the body.

Fiber: Technically not a nutrient but essential for digestive health & an aid in weight control.

Phytochemicals/Phytonutrients: Powerful antioxidants found in small amounts in most plant-based foods.  Over 25,000 individual phytonutrients have been identified thus far and many are sub-divided into categories such as phytoestrogens, carotenes and polyphenolics.  The largest category of phytochemicals are known as flavonoids.  Studies indicate phytochemicals are most potent when they’re consumed in the whole foods that contain them naturally and, therefore, aren’t effective in supplement form.  Here are some examples of phytonutrients, sub-category (if applicable) and the specific area of the body they benefit:

  • Anthocyannis: anti-allergy, anti-inflammatory, anti-microbial
  • Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Chlorogenic Acid: helps regulate blood glucose
  • Cryptoxanthin: anti-inflammatory carotene
  • Ellagic Acid: non-human studies show promise of anti-cancer properties
  • Ferolic Acid: Anti-aging, anti-inflammatory flavonoid
  • Lutein: carotene for eye health
  • Zeaxanthin: carotene for eye health

Sources: visualnews.com, wisebread.com, nutrition-and-you.com, Harvard.edu, webMD

by Leave a comment

Hangry Management

Every new generation, as it enters young adulthood, contributes its own lingo to the culture.  Most of it remains within that generation’s subculture and out of the realm (and understanding) of mature generations.  But, every once in a while, a few of these new terms make it into the mainstream with universal appeal.  Such is the case with hangry – a mash-up of hungry and angry.

Not only defined by the Urban Dictionary:

“When you are so hungry that your lack of food causes you to be angry, frustrated or both.”

But also accepted into the Western culture lexicon by none other than Merriam-Webster:

“An adjective that describes being irritable due to hunger.”

The noun version, hanger (hunger + anger), has also emerged.  It’s not surprising the clever word twist has been so readily adopted, given most people have experienced it at one time or another.  It also turns out studies have shown the human body does, quite literally, turn physical feelings of hunger into emotional feelings akin to anger.

Hanger is Real

It all comes down to the stomach’s direct connection to the brain via the endocrine (hormonal) system.  When the belly is empty and the reserve fuel from the last snack or meal has been spent, blood sugar levels drop and various hormones are released that are meant to cue the brain to get into action.  Specifically, the hormones ghrelin, cortisol, adrenaline and neuropeptide Y are released into the blood stream, in that order, to spur us to eat something, quickly!

Ghrelin makes us feel hunger.  Once we start feeling hungry, we should seek to remedy it immediately.  Often, we don’t.  Sometimes, it’s out of choice from self-imposed calorie restriction (dieting) or we don’t want to stop what we’re doing to eat.  Busy toddlers are susceptible to this.  Who hasn’t witnessed (or been a victim of) a hangry two year old?  Other times, it’s out of necessity, as in we’re stuck in a situation where we can’t eat or don’t have food available.

Whatever the reason, when we don’t heed ghrelin’s call, cortisol and adrenaline up the ante.  These are known as the “fight or flight” hormones, which increase heart rate, blood pressure and respiration.  In other words, the body begins to go into a mini-panic at the thought of an empty fuel tank.  This is when the situation goes from a purely physical reaction into emotional and cognitive reactions and the first symptoms of hanger are detected.  Anxiety heightens and the brain is distracted.  The results will be different from person to person but it’s common for people to exhibit impatience, irritability or an inability to concentrate on a task at this stage.

If we’re foolish enough to continue on from here without nourishment, our bodies lay down the gauntlet with neuropeptide Y – the aggression hormone.  This is as hangry as hangry gets.  Not only might we lose our temper but, when we do get our hands on food, it’s probably going to be ugly.  With rational thinking and self-control out the window. over-consumption of high-calorie, low-nutrient foods is highly likely.

Nip Hanger in the Bud

Once we realize the hangry phenomenon isn’t a personality flaw but a natural, normal, physiological reality, we can do something about it:

  1. Eat when you’re hungry.  It really is as easy as that.  Don’t put it off if.  If you have a commitment on your schedule that will last a few hours during which it won’t be possible to eat, have a snack before hand.
  2. Be aware.  Sometimes we get to the second stage of hanger because we’re too distracted to recognize the early signs of hunger.  You know the times of day when you tend to get in trouble with hangry tendencies.  Take a moment every so often to notice how you’re feeling.  Set an alarm if you need to.  Most people need to eat every three to four hours to keep blood glucose from tanking.
  3. Eat smartly.  Your body needs carbohydrates, protein, fat and fiber.  The carbohydrates are fast-burning energy to address immediate needs.  Protein is slow-burning and necessary to ensure you won’t be hungry again in an hour.  Fats and fiber each work in their own unique way to make you feel full in the short and long term to avoid over-consuming now and later.
  4. Be prepared.  Many times, we’re in places where we can eat but don’t have good food choices available.  At the office, vending machines and left-over donuts and birthday cake in the break room might be your only options.  If driving is a big part of your work day, the expedience of fast food drive throughs and convenience stores is tempting but unwise.  Avoid those pitfalls by always having healthy, portable snacks with you.

Anti-Hangry Snacks

  • Fresh or Dried Fruit with Nuts, Seeds or Nut/Seed Butter
  • Vegetables with Hummus
  • Whole Grain Toast with Avocado and Cheese
  • Plain, Greek Yogurt (not fat-free) with Fresh Berries
  • Plain Kefir (not fat-free), Nut/Seed Butter and Banana Smoothie
  • Cottage Cheese (not fat-free) with Crushed Pineapple or Berries
  • Fruit and Cheese
  • Whole Grain Bread with Nut/Seed Butter

Hanger and hangry may be fun meme fodder but it’s definitely not fun to experience them.  Now that you’ve graduated from hanger management, you need not be hangry ever again.

by 1 Comment

Mother, May I?

No need to wait for June.  Mother Nature offers up these four produce harvests in the month of May.  Consult the list at the conclusion of this post to see the benefits of the nutrients contained in this yummy array of fruits and vegetables.

CHERRIES

Cherry blossoms are beautiful, fragrant signs of spring.  Some people make annual pilgrimages to our nation’s capital just to experience their magnificence.  But, even as the blossoms fade away, there’s the promise of the delicious fruit that follow.

Cherries fall into two separate categories – sweet and tart.  And, though each offers its own unique set of nutrients, sweet and tart cherries’ nutrient profiles are similar enough to highlight them together.  Cherries contain lots of vitamin C, copper, anthocyannis, carotenes, glucosinolates and melatonin.  This particular set of phytonutrients makes cherries powerful anti-inflammatories.

OKRA

Okra sports a wealth of B vitamins, especially folate, thiamin and pyridoxine.  It also offers up vitamins C, E and K; minerals copper, iron, magnesium and manganese; phytochemicals carotenes, lutein and zeaxanthin.  Okra contains an unusual, natural mucilage substance that aids digestion in the gut and intestines.

Most people associate okra with the famous Louisiana stew known as gumbo.  But okra’s use goes beyond soups and stews.  They can be eaten raw, pickled or fried.

RHUBARB

Rhubarb is hearty and grows well in northern climates.  The edible portion of rhubarb is the stalk as the leaves contain the toxin oxalic acid.  Rhubarb is a vegetable, though many people associate rhubarb with fruit because it’s often used for dessert pies.  Strawberries and rhubarb is the most common pairing given their harvest seasons are close together but rhubarb pairs well with any ripe, sweet fruit.  Rhubarb can be pickled for a more savory application.

This sweet-tart veggie contains vitamin C, vitamin K, calcium, manganese and several flavonoids.

ZUCCHINI

The zucchini is the first squash to reach harvest.  It has the mildest flavor of all in the squash family and, therefore, does well as a stand-in for starches in casseroles and shredded into quick breads.  In its raw form, it’s a nice addition to a crudité platter.  However you choose to serve it, be sure to keep the tender peel and seeds intact to maximize fiber content.

Zucchini has loads of vitamins B-6 and C, manganese, potassium, carotenes, lutein and zeaxanthin.

Vitamins

Vitamin B-1 (Thiamin): Promotes brain function, regulates energy levels

Vitamin B-3 (Niacin): Promotes blood health, regulates cholesterol

Vitamin B-6 (Pyridoxine): Promotes healthy blood vessels

Vitamin B-9 (Folate): Necessary for healthy blood cells & fetal development

Vitamin C: Antioxidant that boosts immunity

Vitamin E: Antioxidant promotes healthy skin & eyes and boosts immunity (fat soluble)

Vitamin K: Important in protein absorption for healthy blood and bones (fat-soluble)

Minerals

Calcium: Electrolyte necessary for strong teeth and bones

Copper: Antioxidant promotes healthy blood and eye, brain, skin and bone tissue

Iron: Antioxidant necessary for blood health

Magnesium:  Electrolyte for nerve function and heart & blood glucose regulation

Manganese: Antioxidant important in bone health and blood sugar regulation

Potassium: An electrolyte that assists in controlling blood pressure

Other Nutrients & Nutrient Definitions

Antioxidants: Class of nutrients that reduce inflammation and repair cell damage by absorbing free radicals throughout the body.  Free radicals are released (oxidized) when cells are damaged due to poor nutrition, sedentary lifestyles, inhaling or ingesting pollutants and toxins, sun damage, the aging process and infections from viruses, bacteria and fungi.  The cell damage also causes inflammation.  Some damage/inflammation is acute, as in a cold virus, and the body can fully heal with proper nutrition.  Other cell damage/inflammation is chronic and can lead to diseases such as heart disease, diabetes, metabolic disorders and some cancers if steps aren’t taken to curb lifestyles that contribute to the damage.

Electrolytes: Ions (electrically charged molecules) that exist in all bodily fluids; necessary to maintain cell balance

Fat-Soluble Vitamins: Vitamins A, D, E & K need to be consumed with dietary fats in order to be absorbed by the body.  Once absorbed, they’re metabolized slowly and, therefore, last longer in body’s systems.  All other vitamins are water-soluble, readily absorbed and metabolized quickly and, therefore, need to be replenished daily.

Fiber: Technically not a nutrient but essential for digestive health & an aid in weight control

Phytochemicals/Phytonutrients: Powerful antioxidants found in small amounts in most plant-based foods.  Over 25,000 individual phytonutrients have been identified thus far and many are sub-divided into categories such as phytoestrogens, carotenes and polyphenolics.  The largest category of phytochemicals are known as flavonoids.  Studies indicate phytochemicals are most potent when they’re consumed in the whole foods that contain them naturally and, therefore, aren’t effective in supplement form.  Here are some examples of phytonutrients, sub-category (if applicable) and the specific area of the body they benefit:

  • Anthocyannis: anti-allergy, anti-inflammatory, anti-microbial
  • Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Catechins: flavonoid showing anti-cancer promise
  • Flavonol: heart & respiratory anti-inflammatory flavonoid
  • Glucosinolates: obstructs cancer cell development & growth
  • Lutein: carotene for eye health
  • Melatonin: calming quality, sleep aid, headache reduction
  • Zeaxanthin: carotene for eye health

Sources: visualnews.com, wisebread.com, nutrition-and-you.com, Harvard.edu, webMD

 

 

 

by Leave a comment

Pantry Perfection

Conventional wisdom, backed by study results, says those who consume mostly home-prepared meals are healthier and less likely to be obese compared to those who consume a majority of meals from restaurants and other pre-prepared foods.  But those of us leading busy lives know all too well that preparing meals from scratch at home requires a significant investment of time.  Which means we need to employ strategies to streamline the process in order to make home-cooked meals most days a week a reality.

These strategies include: plan and shop for weekly meals ahead of time; prepare double batches of complete meals on the weekends and use leftovers for lunches/dinners during the week (or freeze for later); utilize a slow-cooker to assemble a meal in the morning and cook throughout the work/school day; wash, chop and refrigerate vegetables in advance and opt for one-pot and casserole meals for quicker assembly and clean-up.  In addition to these strategies, having a well-stocked pantry comprised of healthy components is a must for the home cook.

The following is a list of pantry items that can make meals a snap to put together by simply incorporating them with whatever proteins and vegetables you have on hand.  Use this list as a general guide.  Don’t like quinoa?  There’s no reason to have it.  Don’t grill?  You don’t need grilling spray oil.  I’ve included outside-the-box items {listed parenthetically} for those who like to experiment.

OILS

Fats are a necessity in meal prep.  But not all fats are created equal.  Olive oil is very healthy but it burns easily and burnt olive oil is unhealthy to consume.  Consequently, it makes sense to have a variety of healthy fats available so you have the right kind for each job.

  • Extra Virgin Olive Oil – dressing and finishing
  • Canola Oil – frying, roasting
  • Canola Oil Cooking Spray – sauteing
  • High Heat Canola Oil Cooking Spray – grilling
  • Canola/Olive Oil Mayonnaise – avoid mayo made with soybean oil
  • Butter from grass fed cows – salted for finishing, unsalted for baking
  • {Extra Virgin Coconut Oil} – substitute for butter in baking and popping corn
  • {Avocado Oil} – mild-flavor substitute for olive oil
  • {Walnut Oil} – high in healthy omega-3 fatty acids
  • {Sesame Oil} – Asian finishing oil

FLOURS & GRAINS

Substitute whole wheat flour or quick oats for some all purpose flour in your baking recipes to boost nutrients.  A growing demand for alternative grain options has led to the emergence of several new grain choices, many dating back to ancient times.

  • Whole Wheat Flour
  • Unbleached All Purpose Flour
  • Corn Meal
  • Quick Rolled Oats
  • Panko Bread Crumbs
  • 100% Whole Grain Pasta/Couscous/Noodles
  • Brown Rice
  • Wild Rice
  • Quinoa
  • {Amaranth, Barley, Farro, Teff, Bulgur, Buckwheat, Spelt, Kamut, Millet, Sorghum}

CANNED, BOXED & JARRED

These are especially helpful in assembling quick meals.  Be sure to read labels to ensure you’re not getting any unwanted sugars, oils or fillers.

  • Beans – rinse canned beans to remove salt
  • Tuna/Salmon – heart healthy and versatile
  • Broths/Stocks – low-sodium
  • Tomatoes – whole & paste
  • Tomato Sauce
  • Honey/Maple Syrup
  • {Coconut Milk}

ACIDS, UMAMI & HEAT

Acids are a must in dressings and marinades.  There are lots of options but the basics include white, red wine, rice wine, apple cider and balsamic vinegars.  Always good to have fresh limes and lemons on hand to juice and zest, as well.  Umami, or a savory quality, can be added to dishes with a dash of Worchestershire sauce, barbeque sauce, soy sauce, teriyaki, {miso, fish sauce, tahini, coconut aminos or nutritional yeast.}  If you like spicy-hot, be sure to have mustards and tabasco, Buffalo, sriracha and chipotle sauces on hand.

NUTS & SEEDS

Best to buy nuts and seeds raw to avoid unwanted additives.  Store them in the fridge to extend shelf life.  Toast them if you plan to add them to uncooked foods like salads.  While most people think of the usual suspects for this category, don’t overlook healthy superstars like flax and chia seeds.

FROZEN

Frozen whole corn kernels, peas and pomegranate seeds can be tossed into dishes by the handful at the last minute.  Keep the remainder tightly sealed in the freezer for future use.  Frozen fruit can be utilized for quick smoothies.

SEASONINGS

A list of dried herbs and spices could go on forever.  What I’ve listed are the basics every cook should have.  I recommend some blends to avoid purchasing and storing a lot of individual jars.  However, if you use particular herbs and spices often, by all means, purchase them individually.

  • Salt – granular and course sea salt
  • Pepper – ground and peppercorns
  • Bay Leafs
  • Garlic & Onion Powders
  • Ground Ginger
  • Ground Mustard
  • Chili Powder/Cayenne Pepper
  • Red Pepper Flakes
  • Smoked Paprika
  • Ground Cinnamon
  • Blends – Chinese, Greek, Italian, Mexican & herbs de Provence blends, curry powder, pumpkin pie spice, BBQ rubs, {Cajun/Creole, Middle Eastern, Thai, berbere (Ethiopian), garam masala (Indian), jerk (Jamaican) & kimchi (Korean) seasoning mixes}

BAKING

If you have a sweet tooth, avoid the bakery and cookie aisles in your supermarket.  Of all packaged foods, baked goods are the worst when it comes to being loaded with junk.  Either purchase baked goods at a reputable bakery or make them yourself.  If you’ll be baking, add pastry flour, baking powder and soda, pure vanilla extract, granulated sugar, brown sugar, powdered sugar, molasses, unsweetened cocoa powder, bittersweet baking chocolate and semi-sweet chocolate chips of varying sizes to your pantry.

This spring, turn over a new leaf and commit to making more home-made meals.  And your first assignment is to use this guide to build your perfect pantry.

 

by Leave a comment

April Showers Bring 5 Great Veggies

Spring rolls along and, with it, the spring to summer harvest.  Get these healthy, delicious vegetables while they’re fresh and, perhaps, local where you are.  I’ll highlight the nutrients in each, consult the list following this post to see what fantastic things these nutrients do for you.

ARTICHOKES

These thorny globes are unique for their prebiotics and, as such, are considered a digestive aid.  They also have flavonoids, fiber, B vitamins (especially folates), vitamins C and K and minerals copper, iron, magnesium, manganese and phosphorus.

We like to steam whole artichokes and consume them, leaf-by-leaf, dipping them in melted butter and gently scraping off the tasty meat at the base of each leaf with our teeth.  (Don’t forget to carve out and discard the choke when you get down to the heart.) But the diamond in the rough of artichokes is their hearts, which are more delicate in their texture and flavor.  Watch this video to learn how to get to the hearts:

To steam whole artichokes, trim a few inches off tops and trim down the stems to about one inch.  Peel off the tough small leaves near the stem.  Steam over simmering water, face down, for approximately one hour.

ASPARAGUS

These healthy spears come in purple and white in addition to the more familiar green.  Consider trying the purple variety if you have picky eaters that turn up noses at green food.  They’re packed with fiber, vitamins A, B-1, B-2, B-9 and K; minerals copper and iron; phytonutrients lutein, carotenes, cryptoxanthin and zeaxanthin.

Trim and discard the woody parts of the stem, about one to two inches from the base, and wash thoroughly before cooking.  Asparagus spoils quickly.  Roast or flash boil them the day you buy them and store in a sealed container in the fridge until you’re ready to serve.

GREEN PEAS

Sweet green peas are more a legume than a vegetable, which means they’re a good source of protein.  But, they’re reputation as a vegetable comes from their micronutrients: vitamins A, C, K and B-complex; minerals copper, iron, manganese and zinc; phytonutrients lutein, zeaxanthin and several carotenes.

Sweet peas begin to break down into starches soon after harvesting.  Therefore, much of the harvest is flash frozen or canned immediately to halt that process.  So peas in the frozen foods or canned goods section of supermarkets are perfectly acceptable, healthy forms of this great veggie.  But, in the short time they’re available fresh, buy them local and prepare them immediately for a harvest-to-table treat.

RADISHES

Radishes hold a special place in my heart because my father always planted these easy-growing root veggies in our garden.  A member of the cruciferous family, radishes are good sources of fiber, vitamin C, sulforaphane and several flavonoids.

They’re best served raw and sliced thin into salads or other veggie dishes, lending vibrant color, crisp texture and a peppery kick.  While the more common red radish is gorgeous, experiment with other varieties for a rainbow of colors.  They can be found sporting purple, white, pink and stripes.

If you can, get your radishes stems and all.  The greens are edible and offer vitamin C, protein and calcium.  They’re bitter so you don’t want to eat them raw.  Sautee or roast them in olive oil and season as you would any other bitter green, such as kale.  They have a short shelf life so immediately remove from radish, wash thoroughly, drain, wrap in paper towels to absorb moisture and store in sealed plastic bag in fridge.  Eat or cook as soon as possible.

SNOW PEAS

Versatility is the snow peas’ (aka snap peas) secret weapon because they’re delicious raw as well as cooked.  And their sweet flavor and delicate, crunchy texture make them kid-friendly.  They’re terrific sources of the B vitamin complex, vitamins A, C and K; minerals iron and  manganese; several flavonoids known to promote eye health.

If they’re young enough, you need not do anything to them other than clean them.  They’re tender enough to be snacked on raw but sturdy enough to stand up to a gentle heating – such as in a stir-fry or sautéed into pasta, rice or quinoa dishes.  As snow peas mature and get larger, their spines become woody.  After cleaning, use a small knife to trim the stem end and gently pull back to “unzip” the spine from the pod.

Vitamins

Vitamin A: Antioxidant promotes immunity function and eye, skin & red blood cell health

Vitamin B-1 (Thiamin): Promotes brain function, regulates energy levels

Vitamin B-2 (Riboflavin): Aids energy production

Vitamin B-3 (Niacin): Promotes blood health, regulates cholesterol

Vitamin B-5 (Pantothenic Acid): Promotes healthy hormone response

Vitamin B-6 (Pyridoxine): Promotes healthy blood vessels

Vitamin B-9 (Folate): Necessary for healthy blood cells & fetal development

Vitamin C: Antioxidant that boosts immunity

Vitamin K: Important in protein absorption for healthy blood and bones

Minerals

Calcium: Electrolyte necessary for strong teeth and bones

Copper: Antioxidant promotes healthy blood and eye, brain, skin and bone tissue

Iron: Antioxidant necessary for blood health

Magnesium:  Electrolyte for nerve function and heart & blood glucose regulation

Manganese: Antioxidant important in bone health and blood sugar regulation

Phosphorus: Promotes healthy bones, digestion and hormone regulation

Zinc: Antioxidant needed for healing and healthy skin

Other Nutrients

Fiber: Technically not a nutrient but essential for digestive health & an aid in weight control

Prebiotics: Specific carbohydrates that aren’t digested by the human body; they feed probiotics in our digestive systems.

Phytochemicals/Phytonutrients: Powerful antioxidants found in small amounts in most plant-based foods.  Over 25,000 individual phytonutrients have been identified thus far and many are sub-divided into categories such as phytoestrogens, carotenes, flavonoids and polyphenolics:

  • Carotenes (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Catechins: flavonoid showing anti-cancer promise
  • Cryptoxanthin: anti-inflammatory carotene
  • Epicatechin: flavonoid may lessen risk for heart disease, diabetes & cancer
  • Flavonol: heart & respiratory anti-inflammatory flavonoid
  • Lutein: carotene for eye health
  • Sulforaphane: anti-estrogen, cancer fighting properties
  • Zeaxanthin: carotene for eye health

Sources: visualnews.com, wisebread.com, nutrition-and-you.com, Harvard.edu, webMD

 

by Leave a comment

March in the Harvest

For much of the country, March truly came in like a lion.  Let’s hope the adage sticks and it goes out like a lamb.  What’s for sure, spring arrives next week and, with it, the genesis of the spring-summer harvest.  Following are the first fruits, so to speak, to arrive in March.  Consult the list below for the specific benefits of the nutrients highlighted.

AVOCADOS

Avocados have a long growing season and are available year round.  But March marks the beginning of the California avocado season, which runs through September.  Meaning, they should be more affordable in the U.S. starting now.  Avocados provide fiber, tannins, iron, copper, magnesium, phosphorus, potassium and vitamins A, E and K.

These fruits are picked immature and ripen off the tree.  Unripe avocados are bright yellow-green and turn deeper green, sometimes dark purple, as they mature.  Leave unripe fruit out at room temperature until a deeper skin color is achieved and the flesh gives slightly with a gentle press of the thumb.  Once ripened, place them in the produce drawer of the refrigerator.

BROCCOLI

This cruciferous veggie has been a known super-food since long before anyone coined the term super-food.  Yes, broccoli has huge amounts of fiber, iron, copper, manganese, potassium, vitamins A, C, K and the B vitamin complex.  But what gives broccoli its cancer fighting reputation is the numerous flavonoids, sulforaphanes, indoles, thiocyanates and isothiocyanates it contains.

Broccoli can be rough on sensitive palates, young children in particular.  Hybrids have been developed to tone down broccoli’s distinct pungent flavor while maintaining a high nutrition profile.  Examples are broccoflower, crossed with cauliflower, and broccolini, crossed with Chinese kale.

BROCCOLI RABE

Broccoli rabe, also known as rapini, is more closely related to turnips than broccoli.  Mature plants sprout flowers that resemble broccoli heads which explains the source of this veggie’s more common name.  Broccoli rabe contains vitamins A, B-9, C, E and K; minerals calcium, iron, manganese and zinc; and a phytonutrient profile similar to broccoli.

Rapini’s flowers and leaves are edible but the leaves are bitter when raw.  Cook the leaves to coax out their delicious, nutty flavor.

LETTUCE

Of the many types of lettuce, Boston (aka butter or bib), arugula, romaine, red leaf, green leaf and iceberg (aka crisp head) are the most common found year round.  But, beginning in March and continuing throughout summer, at least one type of lettuce is in season at any given time.  This means a fresher, tastier and more affordable product compared to the rest of the year.  Also pictured is radicchio and frisee which are, along with endive, technically members of the chicory family.  While mesclun (aka spring mix) is a mix of young lettuces.

Lettuce contains fiber, vitamins A, B-9, C and K, iron, manganese, carotenes and zeaxanthin.  Chicory greens are more bitter than their lettuce cousins but have a similar nutrition profile.

MANGOES

This beautiful fruit contains vitamins A, B-6, C and E, copper and flavonoids.  Mangoes have a distinct flavor, unlike any fruit other than papayas.  The mango comes into season as the papaya season is sunsetting, giving fans of these tropical fruits a chance to enjoy one or the other for at least half the year.

Like avocados, mangoes are picked immature, ripened at room temperature, then put in the fridge to avoid over-ripening.  However, they should be brought back to room temperature just before cutting and eating for the best flavor and texture.

PINEAPPLE

I sometimes wonder who was the first human so desperate for food that he looked at the spiny, unwieldy pineapple and decided it was worth the wrestle to find out what was inside.  Whoever he was, it was a brilliant move.  Pineapples sport fiber, vitamins B-6 and C, copper, manganese and multiple carotenes.  They contain a unique enzyme known as bromelain which facilitates the breakdown of dietary proteins.  Bromelain is also believed to have anti-inflammatory, anti-clotting properties similar to phytonutrients.

To deconstruct a pineapple, use a large knife to cut off the top and bottom.  With the fruit standing upright on the flat bottom, use the knife to slice off the prickly scales along the sides.  Use the tip of a knife to cut out eyes left behind from the peeling process.  If you don’t have a corer, place the pineapple on its side and cut into even slices.  Cut the edible fruit away from the core of each round with a paring knife.

Vitamins

Vitamin A: Antioxidant promotes immunity function and eye, skin & red blood cell health

Vitamin B-1 (Thiamin): Promotes brain function, regulates energy levels

Vitamin B-2 (Riboflavin): Aids energy production

Vitamin B-3 (Niacin): Promotes blood health, regulates cholesterol

Vitamin B-5 (Pantothenic Acid): Promotes healthy hormone response

Vitamin B-6 (Pyridoxine): Promotes healthy blood vessels

Vitamin B-9 (Folate): Necessary for healthy blood cells & fetal development

Vitamin C: Antioxidant that boosts immunity

Vitamin E: Antioxidant promotes healthy skin & eyes and boosts immunity

Vitamin K: Important in protein absorption for healthy blood and bones

Minerals

Calcium: Electrolyte necessary for strong teeth and bones

Copper: Antioxidant promotes healthy blood and eye, brain, skin and bone tissue

Iron: Antioxidant necessary for blood health

Magnesium:  Electrolyte for nerve function and heart & blood glucose regulation

Manganese: Antioxidant important in bone health and blood sugar regulation

Phosphorus: Promotes healthy bones, digestion and hormone regulation

Potassium: An electrolyte that assists in controlling blood pressure

Zinc: Antioxidant needed for healing and healthy skin

Other Nutrients

Fiber: Technically not a nutrient but essential for digestive health & an aid in weight control

Phytochemicals/Phytonutrients: Powerful antioxidants found in small amounts in most plant-based foods.

  • Anthocyannis: anti-allergy, anti-inflammatory, anti-microbial
  • Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Catechins: flavonoid showing anti-cancer promise
  • Cryptoxanthin: anti-inflammatory carotene
  • Flavonol: heart & respiratory anti-inflammatory flavonoid
  • Indole-3-Carbinol: anti-estrogen, cancer fighting properties
  • Isothiocyanates: combat carcinogens in the body
  • Lutein: carotene for eye health
  • Sulforaphane: anti-estrogen, cancer fighting properties
  • Tannins: heart health
  • Zeaxanthin: carotene for eye health

Sources: visualnews.com, wisebread.com, nutrition-and-you.com, Harvard.edu, webMD

 

 

 

by 2 Comments

Portions By Body Type

Portion control is a large component of living a fit life.  But, what we’re learning from studies on diet and workout plans is that one-size does not fit all.  The same is true for portion control.  While the My Plate portion illustration (below) is a great tool for the average adult, not all of us fall into the average category in height, body type or activity level.  Which means, for some, the My Plate suggestion doesn’t provide enough of certain foods, leaving them more likely to need to supplement soon after meals, often with less nutritious choices.  For others, the My Plate suggestion is too much food, leading to regular over-consumption and unwanted fat mass gain.

My Plate by US Dept of HHS

If only there were an easy way to monitor our unique portion sizes without measuring or weighing everything before we eat it.  Well, there is using one simple tool that we have on our persons every minute of every day.  And, no, I’m not talking about our phones.  I’m talking about our hands!

Yup, that’s right.  Your hand is an excellent reflection of your body size – whether you fall smack dab in the average category, are especially tall or very petite.  And, as such, is a handy (pun intended) tool to help you determine how much of different types of macronutrients are the correct amounts especially for you.  Here’s how it works:

Portions By the Hand

Palm = Proteins: A serving of complete proteins – meat, poultry, fish, soybeans, solid dairy or eggs – should be about the size of the palm of your hand.  We should have three to four servings of complete proteins a day.

Fist = Carbohydrates: A serving of any complex carbohydrate – whole grains, vegetables or fruits – should be about the size of your fist.  We should have three to five servings of whole grain products and/or starchy vegetables per day.  We should have a minimum of six servings of fruits and non-starchy vegetables daily, consuming more veggies than fruits in any given day.

Thumb = Fats: Oils and solid fats, such as butter or mayonnaise, are a little harder to measure as they tend to get added here and there throughout the preparation of a meal.  Think about making sure that all added fats used in assembling a meal plate don’t exceed the size of your thumb.  Fats added to smaller meals or snacks should be down-sized accordingly.  Up to three thumb-sized servings of added fats is recommended daily.

Finger Length = Liquid Dairy: Assuming your glass is the same width of your four fingers held together, side-by-side, the height of the milk in a glass would be approximately equal to the length of your middle finger, measured from the tip to the bottom knuckle.  Three to four servings of milk per day is recommended.

Palm Scoop = Nuts, Seeds & Legumes:  These foods are great because they contain a combination of proteins, complex carbohydrates and healthy fats.  A serving of these macronutrient hybrids (including nut or seed butters and bean pastes, such as hummus) would fill the scoop you make by cupping the palm of your hand.  One to two servings of nuts, seeds and/or legumes is recommended daily.

Serving Totals by Body Type

Note the number of suggested servings for each food group, recommended by the U.S. Department of Health and Human Services, are represented by ranges and, again, are based on the average, moderately active adult.  Whether you would fall on the higher or lower ends of the ranges depends on how active you are and your body type.  Sedentary individuals should consume food groups at or below the low ends of the ranges while athletes may need to consume foods at or above the high ends of the ranges.  As for body type, here’s the breakdown:

Ectomorphs/Carrot or Inverted Triangle: A steady supply of complex carbohydrates is necessary for an ectomorph’s super-high metabolism.  Best to stay on the high ends of the recommended number of daily servings for all complex carbohydrates and nuts, seeds and legumes.  A mid-range for fats, dairy and proteins is sufficient.

Endomorphs/Apple or Rectangle: A lower than average metabolism and a propensity to store carbs means the endomorph should stay on the lower ends of the recommended servings of grains, fruits and starchy vegetables; the higher ends on recommended proteins, dairy and non-starchy vegetables; and in the mid-range for servings of fats, nuts, seeds and legumes.

Mesomorphs/Pear or Hourglass: Given the mesomorph lies somewhere between the ectomorph and endomorph in metabolism, a mid-range for servings of most macronutrients is best.  The only exception being to trade one or two daily servings of grains, starchy vegetables or fruits for the equivalent number of servings of non-starchy vegetables or proteins.

We don’t live in a one-size-fits-all world, so let’s not eat as though we do.  Choose foods and the number of servings according to your body type and lifestyle.  And, to know how much of each of them is the right amount specifically for you, use the measuring device always at your fingertips, so to speak, to keep your portions made-to-order healthy.

 

 

by Leave a comment

February’s Fit Foods

Hello, February!  Spring (hopefully) is just around the corner.  As 2018 marches into the warmer months, the list of in-season fruits and veggies will be bursting with delicious, nutritious options.  But, we don’t have to wait for the warm-weather harvests to partake of produce that will keep our quests to be fit on track.

In February, kale is in-season, lemons and limes are coming into season and papayas are approaching their sunset.  To round out the list, I’ve added onions, garlic and bananas, which are ubiquitous enough to be in good form any time of the year.  To see what the nutrients contained in these fit foods do for your health, refer to the list following this post.

BANANAS

These tropical superstars contain plenty of B vitamins, especially folate and pyridoxine.  They also offer loads of vitamin C, copper, magnesium, manganese, potassium, carotenes, lutein and zeaxanthin.

The knock on bananas is they seemingly go from under-ripe to over-ripe in less than 24 hours.  I see over-ripe bananas as a blessing in disguise.  I mash them into whole wheat and oat muffin batter and fruit smoothies.  My new favorite lunch is a shake made with plain, unsweetened kefir (8oz), natural peanut butter (2T), one over-ripe banana and a dash of raw honey.

KALE

This cruciferous vegetable prefers cool climates, making it an ideal source of nutrition throughout the winter months.  And what a source it is!  Here’s a list of nutrients kale contains in ample amounts: fiber, vitamins A, C, K and most of the B-complex; minerals calcium, copper, iron, magnesium, manganese, and phosphorus; and phytonutrients carotenes, indole-3-carbinol, lutein, sulforaphane and zeaxanthin.

Young kale are tender enough to be eaten raw in salads.  Mature leaves are fibrous and a little bitter, so some cooking is in order.  They’re great sautéed or braised with garlic as a side dish or baked into yummy kale chips.

LEMONS & LIMES

I’ve put these two citrus fruits together because they’re utilized similarly in cooking and have nearly the same nutrition profile.  Lemons and limes have vitamin A, C and much of the B-complex and minerals copper and iron.  They also contain several flavonoids, hesperetin and naringen.

Their juices and peels add acid (a natural tenderizer) and floral notes to any dish – from meats, to grains, to vegetables, to desserts.  If you use the peel, or zest, be sure not to get any of the white pith directly underneath the peel.  The pith is bitter and will overpower the sweet, citrusy zest.

ONIONS & GARLIC

Onions and garlic are actually considered herbs and are otherwise-known-as alliums.  All alliums release the phytonutrient allicin when they’re squeezed, cut or crushed.  Onions also contain much of the B vitamin complex, vitamin C, manganese and quercetin.  While garlic offers vitamins B-6 and C; minerals calcium, copper, iron, manganese and selenium; and phytochemicals carotenes and zeaxanthin.

Onions come in many forms.  Here are the most common onion varieties listed from most pungent to least: red/purple (Spanish), yellow, white/pearl, shallots, Cipollini, Vidalia (Georgia sweet), leeks, scallions (green), and chives.

PAPAYA

This exotic, tropical fruit offers fiber, vitamins A and C, folate, magnesium, carotenes, cryptoxanthin, lutein and zeaxanthin.  Sweet and juicy, their flavor is most similar to mango.

They’re nearing the end of their season, however.  So, if you spot them in the produce section, grab a few before they’re gone.

Vitamins

Vitamin A: Antioxidant promotes immunity function and eye, skin & red blood cell health (fat-soluble)

Vitamin B-1 (Thiamin): Aids in metabolism of carbohydrates

Vitamin B-2 (Riboflavin): Necessary for converting food to energy

Vitamin B-3 (Niacin): Necessary for generating energy for cells

Vitamin B-5 (Pantothenic Acid): Metabolic necessity

Vitamin B-6 (Pyridoxine): Necessary for blood health and to feel energized

Vitamin B-9 (Folate): Necessary for the creation of new blood cells & fetal development

Vitamin C: Antioxidant that boosts immunity

Vitamin K: Important in protein absorption for healthy blood and bones (fat-soluble)

Minerals

Calcium: Electrolyte necessary for strong teeth and bones

Copper: Antioxidant promotes healthy blood and eye, brain, skin and bone tissue

Iron: Antioxidant necessary for blood health

Magnesium:  Electrolyte for nerve function and heart & blood glucose regulation

Manganese: Antioxidant important in bone health and blood sugar regulation

Phosphorus: Promotes healthy bones, digestion and hormone regulation

Potassium: An electrolyte that assists in controlling blood pressure

Selenium: Antioxidant critical to DNA synthesis

Other Nutrients

Fiber: Technically not a nutrient but essential for digestive health & an aid in weight control

Phytochemicals/Phytonutrients: Powerful antioxidants found in small amounts in most plant-based foods.  Over 25,000 individual phytonutrients have been identified thus far and many are sub-divided into categories such as phytoestrogens, carotenes and polyphenolics.  The largest category of phytochemicals are known as flavonoids:

  • Allicin: Anti-viral, anti-bacterial, anti-fungal, lowers blood pressure
  • Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Catechins: flavonoid showing anti-cancer promise
  • Cryptoxanthin: anti-inflammatory carotene
  • Epicatechin: flavonoid may lessen risk for heart disease, diabetes & cancer
  • Flavonol: heart & respiratory anti-inflammatory flavonoid
  • Indole-3-Carbinol: anti-estrogen, cancer fighting properties
  • Hesperidin: anti-inflammatory flavonoid
  • Lutein: carotene for eye health
  • Naringenin: immune system regulating flavonoid
  • Quercitin: heart & respiratory anti-inflammatory flavonoid
  • Resveratrol: anti-inflammatory flavonoid
  • Sulforaphane: anti-estrogen, cancer fighting properties
  • Zeaxanthin: carotene for eye health

Sources: visualnews.com, wisebread.com, nutrition-and-you.com, Harvard.edu, webMD

 

by 1 Comment

Start 2018 with 3 Nutrition Superstars

Green & Red Cabbage

If you’ve made a resolution to eat more produce in 2018 (a fantastic resolution, by the way), then take heed to these fruit and veggie powerhouses in-season in January.  Consult the list at the conclusion of this post to see the health benefits of the nutrients cabbages, leeks, tangelos and clementines contain.

Napa Cabbage & Bok Choy

CABBAGE

There are over 400 varieties of this cruciferous vegetable and all are at their peak this time of year.  Here’s a profile of five varieties that are readily available:

  • Bok Choy: Bok choy is common throughout Asia but is sometimes referred to as Chinese cabbage.  Visually, it resembles a cross between collard greens and romaine lettuce.  It’s low in calories and high in fiber, making it a good choice for people trying to control blood glucose or lose body fat.  It can be eaten raw but also holds up well to cooking.  The nutrients bok choy packs are substantial: vitamins A, C, K and B-complex; minerals calcium and iron; phytochemicals carotenes, indole-3-carbinol, isothiocyanates, lutein, sulforaphane and zeaxanthin.
  • Green Cabbage: The most common of all the cabbages and the one most likely to be used raw in coleslaws and braised in sauerkraut. Other common cooking methods are boiling and steaming.  Green cabbage is off the charts in folate and vitamin C.

  • Savoy Cabbage

    Red Cabbage: Considered the second most common cabbage, red cabbage is slightly sweeter than its green counterpart.  It will turn blue when cooking unless an acid, such as vinegar, is added during the cooking process.  Though radicchio, common in Italian cuisine, resembles red cabbage, it isn’t cabbage at all.  Radicchio is part of the chicory family and has a strong bitter flavor and shouldn’t be used as a substitute for red cabbage in recipes.  Red cabbage has high amounts of vitamin C and anthocyanins.

  • Napa Cabbage: Like bok choy, napa cabbage is common in Asia.  It’s very mild, similar to celery in flavor and resembles romaine lettuce.  It’s best eaten raw or added to stir-fries.  Napa cabbage is a good source of calcium.
  • Savoy Cabbage: Bluish-green outer leaves with deep green inner leaves, savoy cabbage is more tender than the green and red varieties with a milder, sweeter taste.  Their pliable leaf shape and size makes them ideal for stuffed cabbage recipes.  Savoy cabbage has a similar nutrition profile to the red and green varieties.

LEEKS

Leeks are part of the allium family but, unlike their cousins onions and garlic, they don’t form from bulbs.  Like all alliums, leeks have lots of sulfides.  Enzymes are released when alliums are cut or crushed which convert the sulfides to allicin, a phytonutrient.  Leeks also contain copper, folate, iron, pyridoxine, zinc and vitamins A, C and K.  Leeks are terrific in soups and a good substitute for onions in any recipe if you want a similar flavor but a less pungent punch.

Tangelos

TANGELOS & CLEMENTINES

Winter is the season to sample the various citrus fruits that are bountiful in produce departments now.  I’ve already highlighted tangerines in November and grapefruit and oranges in December.  A few citrus hybrids have been developed over the years.  Clementines are a cross between tangerines and oranges and tangelos are a cross between tangerines and grapefruit.  As such, both offer nutrition benefits from two different citrus fruits.  Which means they have lots of fiber, vitamin C and the trifecta for eye health: vitamin A, lutein and zeaxanthin.  Tangelos and clementines are sweet and juicy with peels that are easy to remove, making them perfect healthy snacks for kids.  They have a long shelf life, too, so don’t shy away from buying them in large bags or small crates.

Clementines

Start 2018 off right by sampling cabbage recipes and snacking on tangelos and clementines while your soup with fresh leeks simmers on the stove.

Vitamins

Vitamin A: Antioxidant promotes immunity function and eye, skin & red blood cell health (fat-soluble)

Vitamin B-1 (Thiamin): Aids in metabolism of carbohydrates

Vitamin B-2 (Riboflavin): Necessary for converting food to energy

Vitamin B-3 (Niacin): Necessary for generating energy for cells

Vitamin B-5 (Pantothenic Acid): Metabolic necessity

Vitamin B-6 (Pyridoxine): Necessary for blood health and to feel energized

Vitamin B-9 (Folate): Necessary for the creation of new blood cells & fetal development

Vitamin C: Antioxidant that boosts immunity

Vitamin K: Important in protein absorption for healthy blood and bones (fat-soluble)

Minerals

Calcium: Electrolyte necessary for strong teeth and bones

Copper: Antioxidant promotes healthy blood and eye, brain, skin and bone tissue

Iron: Antioxidant necessary for blood health

Zinc: Antioxidant needed for healing and healthy skin

Other Nutrients

Fiber: Technically not a nutrient but essential for digestive health & an aid in weight control

Phytochemicals/Phytonutrients: Powerful antioxidants found in small amounts in most plant-based foods.  Here are some examples of phytonutrients, sub-category (if applicable) and the specific area of the body they benefit:

  • Allicin: Anti-viral, anti-bacterial, anti-fungal, lowers blood pressure
  • Anthocyannis: anti-allergy, anti-inflammatory, anti-microbial
  • Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Indole-3-Carbinol: anti-estrogen, cancer fighting properties
  • Isothiocyanates: combat carcinogens in the body
  • Lutein: carotene for eye health
  • Sulforaphane: anti-estrogen, cancer fighting properties
  • Zeaxanthin: carotene for eye health

Sources: visualnews.com, wisebread.com, nutrition-and-you.com, Harvard.edu, webMD

 

Follow My Blog

Get the latest posts delivered to your mailbox:

%d bloggers like this: