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December’s Holiday Healthy 6

There’s a perception, once December hits and winter approaches, in-season fresh produce is vastly outnumbered by the sugary, fatty holiday foods that are seemingly everywhere this time of year.  While it’s true harvest variety in winter months is small in comparison to summer months, it’s not correct to believe that eating in-season during the winter translates to diminished nutrition.  Winter produce, with a few exceptions, means root vegetables and citrus fruits.  And, as you’ll see from the examples December has to offer, they pack quite a nutritious punch.

CAULIFLOWER

Cauliflower is one rare example of a winter vegetable that doesn’t come from a plant root.  Part of the cruciferous family and a close relative of broccoli, cauliflower packs fiber, vitamins C and K, the vitamin B complex, iron, manganese and phytonutrients indole-3-carbinol and sulforaphane.

Cauliflower most commonly is white.  However, you can find varieties bearing purple or orange.  Though each variety may sport a different hue on the outside, their nutrition and flavor profiles are the same.

GRAPEFRUIT

This bitter-sweet citrus beauty offers fiber, vitamin A, calcium, copper, iron, phosphorus and potassium.  An impressive array of vitamins and minerals.  But, that’s not all.  Grapefruit also contains a wealth of phytonutrients, such as carotenes, multiple flavonoids, lutein, lycopene and xanthins.  This combination of nutrients makes grapefruit powerhouses for eye health.  This is the good news.

The bad news is grapefruit contains a compound known as furanocoumarins that adversely interact with several prescription medications, including statins.  If you’re taking any prescription medicines, it’s important you consult with your doctor or pharmacist to determine whether or not they interact with grapefruit.

ORANGES

I remember my mom commenting one Christmas morning, as I emptied my stocking filled with candy of all varieties, that the stocking stuffers she and her siblings most looked forward to every year were Florida oranges.  Imagine how exotic and magical oranges would seem to kids living in New England among the sparseness of the World War II era.  What a sweet and juicy treat, indeed, given the fiber, vitamins A, B complex and C; minerals calcium and potassium; and phytonutrients carotenes, cryptoxanthin, hesperidin, lutein, naringenin and zeaxanthin these citrus fruits contain.

PARSNIPS

Parsnips, a root vegetable, resemble white carrots.  They contain fiber, vitamins A, B-1, B-5, B-6, B-9, C, E and K; minerals calcium, copper, iron, manganese, phosphorus and potassium; and several types of falcarinols.  Parsnips are sweet with a mild peppery bite.  They’re versatile as they can be shaved and eaten raw in slaws or salads and are suitable for a variety of cooking methods.  They can be boiled and mashed as a substitute for or in addition to potatoes, cubed and simmered into stews and soups, or roasted and eaten as a stand-alone side.  I like them roasted along with sweet carrots and anise-flavored fennel.

TURNIPS & RUTABAGAS

Another winter root vegetable, turnips offer vitamin C, pyridoxine, copper and potassium.  But, turnip greens are even more nutrient-rich than the plant’s roots.  Check out what turnip greens pack: fiber and vitamins A, B-1, B-2, B-5, B-6, B-9, C and K; minerals calcium, iron and manganese; and phytonutrients carotenes, lutein and xanthins.  Young turnips can be eaten raw, mature roots should be cooked.  They’re best cubed and cooked into stews, soups or casseroles.  Raw turnip greens are tough and bitter and should be simmered into soups or stews or braised with onions and garlic.

Turnips are sometimes confused with their close relative, rutabagas.  Turnips and rutabagas have nutrition and flavor profiles that are nearly identical.  As such, you can interchange them in recipes.  Rutabagas are larger than turnips.  Turnip flesh is white, while rutabaga flesh has a yellow hue.

Include these in-season, delicious and nutritious fruits and veggies in your holiday meals.  See the list below to view the nutrients highlighted in this post and the health benefits they promote.

Vitamins

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

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 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

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

Other Nutrients

Antioxidants: Class of nutrients that reduce inflammation and repair cell damage by absorbing free radicals throughout 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:

  • Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Cryptoxanthin: anti-inflammatory carotene
  • Falcarinol: studies show it destroys pre-cancer cells in tumors
  • Flavonol: heart & respiratory anti-inflammatory flavonoid
  • Indole-3-Carbinol: anti-estrogen, cancer fighting properties
  • Hesperidin: anti-inflammatory flavonoid
  • Lutein: carotene for eye health
  • Lycopene: prostate health
  • Naringenin: immune system regulating flavonoid
  • Sulforaphane: anti-estrogen, cancer fighting properties
  • Zeaxanthin: carotene for eye health

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

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Got Your Thanksgiving Game Plan?

Monday of Thanksgiving week, it’s official, we’re in the holiday season.  Today is the day to begin game planning if we want to enter 2019 fit and happier.  Don’t be alarmed, this isn’t about deprivation or food elimination.  It’s about making smart choices so you can enjoy Thanksgiving as you please without worrying about unwanted post-holiday pounds.

THANKSGIVING WEEK

MONDAY-WEDNESDAY & FRIDAY-SUNDAY

  • Make exercise a priority: Aim to perform at least 30 minutes of exercise as many days as possible.  You choose what type – cardio, strength, flexibility – and you can split it into ten minute segments throughout the day.
    • If you’re hosting this year…you probably won’t have much time to devote to structured workouts before Thursday.  Keep in mind, cleaning, setting up tables and chairs, and standing during food prep is productive movement.  Add to that short bouts of strengthening and stretching, done at home with no equipment needed.  Whenever possible, sneak away for 20-30 minutes for a brisk walk outdoors to burn extra calories and boost energy.
  • Conserve calories: There’s no need to go on a strict diet.  But, try to end the week without the sum total of calories ingested greatly exceeding the sum total of calories burned.  If you shave 100-200 calories from your normal consumption each day, before and after Thursday, you can “buy” a little extra nosh on turkey day.

THURSDAY: THANKSGIVING DAY

  • Take a walk: If you’re not already signed up for a Turkey Trot race, plan to take a walk or jog in the morning before the festivities.  The fresh air will de-stress you, boost energy and you can count the calories you burn toward a down payment on dessert.  If you’re hosting, plan one later in the day.  If the weather is uncooperative and you don’t have access to indoor gym equipment, do an equipment-free strength workout  instead.
  • Limit calories outside of dinner: Do eat a modest breakfast.  Depending on the time of your dinner, have a small snack two to three hours before or after the main meal.  Fruits, vegetables, dairy and nuts are good because they’re filling without containing a lot of calories.  Consume the minimum amount to stave off hunger.  Drink plenty of water.
  • Dinner plan: Okay, so you’ve banked some extra calories through conservation and exercise earlier in the week, exercised this morning and kept calorie consumption to a minimum thus far today.  What can you eat?  And how much?  One Simple Rule: Eat what you like, avoid what you’re ambivalent about and keep portions small.
    • Nothing is mandatory (not even turkey) and nothing is off-limits (not even pecan pie).
    • Not crazy about pumpkin pie? Don’t bother, not worth it. Love pecan pie? Have a sliver, definitely worth it.
    • Can’t decide between bread stuffing and mashed potatoes? Instead of 1/2 cup of only one, have 1/4 cup each.
    • If you like everything, skip things that are readily available throughout the year – such as bread rolls or apple pie.
    • If most Thanksgiving fare isn’t your cup of tea, allow yourself modest portions of the few things you really enjoy.
    • Bottom Line: Know ahead of time what is and isn’t worth the calories to you and enjoy what you select in prudent portions.

TURKEY DAY CALORIES 101

Adult females, generally speaking, should average about 2000 calories per day (2500 for males), net of calories burned via exercise, to maintain their current weight.  Walking at a brisk pace burns approximately 220 calories per hour.

With that in mind, here are calorie estimates for typical Thanksgiving fare with suggested serving sizes (from Myfitnesspal):

50-100 Calories

  • Turkey Gravy: 1/2 cup, 50 cal
  • Roasted Brussels Sprouts: 1/2 cup, 50 cal
  • Green Bean Casserole: 1/2 cup, 100 cal
  • Homemade Cranberry Relish & Canned Cranberry Jelly: 1/2 cup of either, 100 cal
  • Whipped Cream: 1 dollop, 100 cal
  • Light Beer: 12oz can or bottle, 60-110 cal
  • Champagne: 4 oz,, approx. 1 flute, 100 cal

100-150 Calories

  • Roasted Turkey Breast: 4oz (size of deck of cards), 150 cal
  • Mashed Potatoes: 1/2 cup, 150 cal
  • Bread Stuffing: 1/2 cup, 150 cal
  • Dinner Roll: 100 cal + 1/2 Tblsp Butter: 50 cal = 150 cal
  • Regular Beer: IPA, Some Lagers, Pilsner: 12oz can or bottle, 110-160 cal
  • White Wine: 5 oz, 120 cal
  • Red Wine: 5 oz, 130 cal

150-200 Calories

  • Meat Stuffing: 1/2 cup, 175 cal
  • Sweet Potato Casserole: 1/2 cup, 200 cal
  • Dark Beer: Red, Stout, Some Lagers, Ale: 12oz can or bottle, 160-200 calories

Over 200 Calories

  • Pumpkin Pie & Two-Crust Apple Pie: 1 avg slice of either, 250 cal
  • Pecan Pie: 1 avg slice, 500 cal

Peruse this list now when temptation and hunger aren’t influencing your decisions.  Don’t try to memorize calorie amounts.  Instead, use the list to compare items to one another, consider what you’ll select, how much of each and what you’ll skip.  Imagine what your dinner and dessert plates will look like.  Plan a buffer for unexpected items and appetizers.

If seconds are difficult to resist, imagine your entrée plate as two separate plates.  For example, if you’ve decided on a serving of turkey and four sides, take half a serving of turkey and two of the sides on the first round, and the rest of the turkey serving and the other two sides on the second round.

I believe too many people go into Thanksgiving with a vague all or nothing approach.  That this is the year they’ll substitute so-called good foods for so-called bad foods.  But, without a concrete, realistic plan, when they find themselves bombarded by abundance and surrounded by people with overloaded plates, they abandon any sense of control and overindulgence becomes the default.  Afterwards, they feel they’ve failed and allow the overindulgence to continue through January 1st.  What could be a reversible setback snowballs into a morale-crushing juggernaut.  It’s a vicious cycle.

You can break that cycle by taking control now with a game plan in place.  You can, and should, enjoy a meal made with love and be thankful without regrets.

~Have a happy, safe and delicious Thanksgiving!

 

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November’s Natural Cornocopia

November is naturally synonymous with harvest season, given Thanksgiving is a harvest celebration.  Here’s an overview of the top five November fruit and veggie harvests.

BRUSSELS SPROUTS

We love these members of the cabbage family.  I halve them, drizzle with olive oil, sprinkle with salt and pepper, and roast in a 400° oven until tender on the inside and caramelized on the outside (15-20 minutes).  We consider them nature’s candy, so sweet and delicious!  Don’t toss those outer leaves that separate from the bulb when cutting, they turn into crunchy-sweet brussels sprout chips in the oven.  Yum!

If you like them too, nosh away because these gems pack an eye-popping number of nutrients: protein, fiber, vitamins A, C, E, K; minerals copper, iron, manganese, phosphorus and potassium; phytonutrients indole-3-carbinol, isothiocyanates, lutein, sinigrin, sulforaphane and zeaxanthin.  Wow!

Classified as fungi, mushrooms are technically neither vegetables nor fruits.  Only a few of all mushroom varieties are non-poisonous.  Even so, most edible mushrooms are available year-round because both wild and farmed mushrooms have long growing seasons.  Given fungi’s most preferred growing environment is damp, dark places, the peak harvest time for mushrooms is fall, extending into early winter.  Morels are the exception, they have a relatively short harvest season in the spring.

All mushrooms share a nutrient profile including protein, the entire vitamin B complex, vitamin D and minerals copper, iodine, manganese, molybdenum, selenium and zinc.  However, individual varieties contribute specific additional nutrients.  For example, the button, cremini and portobello varieties contain the mineral phosphorus.  Porcini mushrooms also offer vitamin C and several flavonoids.  Morels and shiitakes have calcium and phosphorus.

PEARS

Pears have ample amounts of vitamin C and copper as well as the phytonutrients carotenes, lutein and zeaxanthin.  But the real nutrition powerhouse in pears is the fiber content.  One pear provides 8% of the recommended daily intake of fiber and most of the fiber in pears is the preferred insoluble type.  High intake of insoluble fiber is believed to reduce the risk of colon cancer.  Another interesting pear fact: for unknown reasons, pears are one of the least allergenic of all fruits.

POTATOES

These starchy tuber veggies have gotten a bad rap from some of the latest, trendy low-carb diets.  But, the truth is, if you consume them baked or roasted with the peels on (without deep-frying or loading up with condiments) potatoes are part of a healthy diet.  Those who shun potatoes deprive themselves of the fiber, B-vitamin complex, vitamin C, iron, magnesium, manganese, phosphorus, potassium, lutein and zeaxanthin they have to offer.  The russet variety also contains vitamin A.  If you’re going low-carb, avoid white rice, white flour and added sugars, don’t avoid potatoes.


TANGERINES

Tangerines are also known as Mandarin oranges.  But, they aren’t actually oranges at all.  They’re their own category of citrus fruit.  (Tangelos and clementines are cultivated hybrids of tangerines and oranges.)  Tangerines are, of course, cousins of oranges and have many of the same nutrients in common.  They contain fiber, vitamins A and C and carotenes.  Their smaller size make them perfect for little hands and tummies – the definition of a kid-friendly fruit.

See below for a list of all the nutrients in the produce cited in this post and the benefits they impart.  But, most of all, taste, savor and enjoy the late autumn harvest.

Vitamins

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

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 B-12 (Cobalamin): Needed for healthy blood and nerve cells

Vitamin C: Antioxidant that boosts immunity

Vitamin D: Necessary to absorb calcium, magnesium and phosphorus

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

Iodine: Healthy thyroid and metabolism

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

Molybdenum: For healthy enzyme function

Phosphorus: Promotes healthy bones, digestion and hormone regulation

Potassium: An electrolyte that assists in controlling blood pressure

Selenium: Antioxidant critical to DNA synthesis

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:

  • Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Catechins: flavonoid showing anti-cancer promise
  • Epicatechin: flavonoid may lessen risk for heart disease, diabetes & cancer
  • Flavonol: heart & respiratory anti-inflammatory flavonoid
  • Indole-3-Carbinol: anti-estrogen, cancer fighting properties
  • Isothiocyanates: combat carcinogens in the body
  • Hesperidin: anti-inflammatory flavonoid
  • Lutein: carotene for eye health
  • Procyanidin B2: anti-aging, pro hair growth flavonoid
  • Quercitin: heart & respiratory anti-inflammatory flavonoid
  • Resveratrol: anti-inflammatory flavonoid
  • Sinigrin: glucoside promising in fighting colon cancer
  • Sulforaphane: anti-estrogen, cancer fighting properties
  • Zeaxanthin: carotene for eye health

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

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Superstars of September

Taking advantage of fruits and vegetables while they’re abundant means getting them at the peak of flavor, nutrition and affordability.  So, I’ve been highlighting what’s in season on a monthly basis all year.  September represents a bit of a lull in terms of harvesting.  Most of August’s peak harvest is winding down and only a few of what the fall typically has to offer are revved up enough to enjoy right now.  But that doesn’t make this list of three September harvest stars any less brilliant.  Keep your eyes peeled for this month’s three nutrition dynamos:

POMEGRANATES

These exotic fruits are all about the seeds.  Though the juice squeezed from the seeds contains lots of nutrients, the juice won’t have any fiber.  The seeds of one average-sized pomegranate contain about 25% of the daily recommendation for fiber consumption, so eat the seeds whole.  In addition, pomegranate seeds contain vitamin C, folate, vitamin K, copper, iron, manganese, phosphorus and the phytochemicals granatinB and punicalayin.

Thankfully, pomegranate seeds are available year-round either fresh or in the frozen produce section of your grocer.  Snack on them as they are or toss them into salads, hot and cold cereals and grain dishes for crunch and a burst of sweet-tartness.  But, try to get them fresh when you can, because extracting seeds from fresh pomegranates are a fun way to get kids interested in trying something nutritious.

To get to the seeds, cut several deep slits into the outer core of the fruit with a sharp knife.  Submerge the fruit into a large bowl filled with cool tap water and use thumbs to pry apart the fruit along the slits.  Scoop the seeds out or tap the outer shell with the back of a spoon over the bowl, the seeds will separate from the fruit and float in the water.  The bright red flesh and juice will stain, gloves and an apron are recommended.

PUMPKINS

Cooking pumpkins are different from pumpkins used for carving.  The photo shows an example of what a cooking pumpkin looks like.  It’s a huge commitment in time and effort to purchase, prepare and cook fresh pumpkin at home.  So, we’ll all be forgiven if we prefer to buy our pumpkin canned.  If the only ingredient listed is pureed pumpkin, you can be rest assured that it’s just as nutritious as pumpkin prepared from scratch.  And the nutrition profile is pretty spectacular: vitamins A, B-2, B-5, C and E; minerals copper, iron and phosphorus; phytochemicals carotenes, cryptoxanthin, lutein and zeaxanthin.  This is usually the only time of year canned pumpkin is readily available in stores.  Don’t buy only one can for that Thanksgiving pumpkin pie, stock up so you can use it year round in casseroles, batters and soups.

And don’t think that the carving pumpkins aren’t nutritionally beneficial.  Save those seeds!  Separate them from the flesh (best done in a bowl of cold water) and spread out over paper towels to drain.  Line baking sheets with parchment, spread prepared seeds in a single layer, sprinkle sparingly with sea salt, bake in 400° oven for approximately ten minutes, or until they just begin to brown.  Store, in the shells, in a sealed container in a cool, dry place indefinitely.  Pumpkin seeds are no slouches when it comes to nutrition.  They contain protein, heart-healthy monounsaturated fats, vitamin B-3, iron, selenium and zinc.

SPINACH

Long known to be a nutrition power house, it’s a well-deserved reputation.  Consume often to get the full benefits of the fiber, calcium, iron, magnesium and manganese contained within.  Spinach also has good amounts of vitamins A, C, B-1, B-2, B-3, B-6, B-9 and K and phytonutrients carotene, cryptoxanthin, lutein and zeaxanthin.

Consume baby spinach raw.  Mature spinach (pictured) is best tossed into pasta dishes, casseroles, sauces and soups.

See below for a list of health benefits for the nutrients cited in this post.

Vitamins

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

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

Vitamin C: Antioxidant that boosts immunity

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

Vitamin K: Important for healthy blood and bones

Minerals

Calcium: Necessary for strong teeth and bones

Copper: Antioxidant that promotes healthy tissue in the eyes, brain, skin and bones

Iron: Antioxidant necessary for blood health

Magnesium: Helps to control blood glucose and promotes blood vessel health

Manganese: Antioxidant important in bone health and blood sugar regulation

Phosphorus: Promotes healthy bones

Selenium: Antioxidant critical to DNA synthesis

Zinc: Antioxidant needed for healing and healthy skin

Other Important 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 produce.  All antioxidants work to repair cell damage and reduce inflammation. Here are some examples of different phytochemicals and the specific area of the body they’ve been discovered to benefit:

  • Carotenes: anti-aging and eye health
  • Cryptoxanthin: anti-inflammatory
  • GranatinB: healing properties
  • Lutein: eye health
  • Punicalayin: heart health
  • Zeaxanthin: eye health

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

 

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3 September Superstars

Taking advantage of fruits and vegetables while they’re abundant means getting them at the peak of flavor, nutrition and affordability.  September represents a bit of a lull in terms of harvesting.  Most of August’s peak harvest is winding down and only a few of what the fall typically has to offer are revved up enough to enjoy right now.  But that doesn’t make this list of three September harvest stars any less brilliant.  Keep your eyes peeled for this month’s three nutrition dynamos:

POMEGRANATES

These exotic fruits are all about the seeds.  Though the juice squeezed from the seeds contains lots of nutrients, the juice won’t have any fiber.  The seeds of one average-sized pomegranate contain about 25% of the daily recommendation for fiber consumption, so eat the seeds whole.  In addition, pomegranate seeds contain vitamin C, folate, vitamin K, copper, iron, manganese, phosphorus and the phytochemicals granatinB and punicalayin.

Thankfully, pomegranate seeds are available year-round either fresh or in the frozen produce section of your grocer.  Snack on them as they are or toss them into salads, hot and cold cereals and grain dishes for crunch and a burst of sweet-tartness.  But, try to get them fresh when you can, because extracting seeds from fresh pomegranates are a fun way to get kids interested in trying something nutritious.

To get to the seeds, cut several deep slits into the outer core of the fruit with a sharp knife.  Submerge the fruit into a large bowl filled with cool tap water and use thumbs to pry apart the fruit along the slits.  Scoop the seeds out or tap the outer shell with the back of a spoon over the bowl, the seeds will separate from the fruit and float in the water.  The bright red flesh and juice will stain, gloves and an apron are recommended.

PUMPKINS

Cooking pumpkins are different from pumpkins used for carving.  The photo shows an example of what a cooking pumpkin looks like.  It’s a huge commitment in time and effort to purchase, prepare and cook fresh pumpkin at home.  So, we’ll all be forgiven if we prefer to buy our pumpkin canned.  If the only ingredient listed is pureed pumpkin, you can be rest assured that it’s just as nutritious as pumpkin prepared from scratch.  And the nutrition profile is pretty spectacular: vitamins A, B-2, B-5, C and E; minerals copper, iron and phosphorus; phytochemicals carotenes, cryptoxanthin, lutein and zeaxanthin.  This is usually the only time of year canned pumpkin is readily available in stores.  Don’t buy only one can for that Thanksgiving pumpkin pie, stock up so you can use it year round in casseroles, batters and soups.

And don’t think that the carving pumpkins aren’t nutritionally beneficial.  Save those seeds!  Separate them from the flesh (best done in a bowl of cold water) and spread out over paper towels to drain.  Line baking sheets with parchment, spread prepared seeds in a single layer, sprinkle sparingly with sea salt, bake in 400° oven for approximately ten minutes, or until they just begin to brown.  Store, in the shells, in a sealed container in a cool, dry place indefinitely.  Pumpkin seeds are no slouches when it comes to nutrition.  They contain protein, heart-healthy monounsaturated fats, vitamin B-3, iron, selenium and zinc.

SPINACH

Long known to be a nutrition power house, it’s a well-deserved reputation.  Consume often to get the full benefits of the fiber, calcium, iron, magnesium and manganese contained within.  Spinach also has good amounts of vitamins A, C, B-1, B-2, B-3, B-6, B-9 and K and phytonutrients carotene, cryptoxanthin, lutein and zeaxanthin.

Consume baby spinach raw.  Mature spinach (pictured) is best tossed into pasta dishes, casseroles, sauces and soups.

See below for a list of health benefits for the nutrients cited in this post.

Vitamins

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

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

Vitamin C: Antioxidant that boosts immunity

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

Vitamin K: Important for healthy blood and bones

Minerals

Calcium: Necessary for strong teeth and bones

Copper: Antioxidant that promotes healthy tissue in the eyes, brain, skin and bones

Iron: Antioxidant necessary for blood health

Magnesium: Helps to control blood glucose and promotes blood vessel health

Manganese: Antioxidant important in bone health and blood sugar regulation

Phosphorus: Promotes healthy bones

Selenium: Antioxidant critical to DNA synthesis

Zinc: Antioxidant needed for healing and healthy skin

Other Important 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 produce.  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.  All antioxidants work to repair cell damage and reduce inflammation. Here are some examples of different phytochemicals and the specific area of the body they’ve been discovered to benefit:

  • Carotenes: anti-aging and eye health
  • Cryptoxanthin: anti-inflammatory
  • GranatinB: healing properties
  • Lutein: eye health
  • Punicalayin: heart health
  • Zeaxanthin: eye health

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

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August’s Lucky 7

You’re in luck, here’s what’s coming in season this month:

BELL PEPPERS

These sweet peppers come in a variety of colors but all offer the same nutrition.  Green bell peppers are the immature fruit no matter if the ripened color is yellow, red, orange or purple.  Bell peppers contain vitamins A, B-6, B-9, C and E; minerals iron, manganese and potassium and lots of carotenes.

CANTALOUPE

Cantaloupe, also known as muskmelon, offers a boat load of various carotenes.  They also provide vitamins A, B-6, B-9 and C and the minerals copper and potassium.  To select a perfectly ripened cantaloupe, follow these sensory rules:

  • Look: Check the shell for bruises, holes or gashes
  • Smell: It should have the faint scent of the sweet fruit within
  • Listen: Knock on it gently, it should have a slightly hollow sound
  • Touch: With thumb, gently press on stem end, it should give slightly but not be soft

EGGPLANT

The eggplant can either be oval or elongated.  Most eggplant, otherwise known as aubergine, is purple but some varieties can come in white or variegated.  In addition to plenty of fiber, eggplant provides anthocyanins, pantothenic acid, pyridoxine, potassium, copper and manganese.

FIGS

These exotic, yummy gems have short seasons outside the Mediterranean.  So, get them now while you can.  But rest assured, they pack plenty of nutrition even in their dried forms.  You can expect the following, no matter the form in which you consume your figs: fiber, vitamins A, B-1, B-5, B-6, potassium, copper, iron, manganese and flavonoids including tannins and chlorogenic acid.

GRAPES

These kid-friendly, sweet fruits have pyridoxine, riboflavin, thiamin, copper and vitamins C and K.  All grapes, no matter their color, contain powerful resveratrol.  Red and purple grapes offer anthocyanin while the green variety has catechin.

GREEN BEANS

Most people think of green beans, or snap beans, as vegetables but, as their name suggests, they’re actually legumes.  As such, they have more protein than many vegetables.  French beans are virtually the same genetically but they’re narrower and more tender than the average American garden green bean.  Green beans sport fiber; vitamins A, K and much of the B-complex; minerals iron, magnesium, phosphorus and potassium; and the phytonutrient zeaxanthin.

KIWI

These semi-tropical fruits appear rather homely on the outside but offer beauty and nutrition within.  In addition to plenty of fiber, kiwis have vitamins B-9, C, E and K; minerals potassium and copper and lots of carotenes.  Their edible seeds have omega 3 fatty acids.  And, recent studies of the kiwi fruit have revealed they contain unique chemicals that have the same anti-clotting properties as aspirin.  Meaning, they could be helpful in protecting against stroke and heart attacks.

See the list below to learn how the nutrients contained in these seven, wonderful foods help you to be fit and happier:

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-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 (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

Phosphorus: Promotes healthy bones, digestion and hormone 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.  The cell damage also causes inflammation.

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

Omega 3 Fatty Acids: Polyunsaturated fats that fight inflammation.

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.  Here are some examples of phytonutrients, sub-category (if applicable) and the specific area of the body they benefit:

  • Anthocyanin: anti-allergy, anti-inflammatory, anti-microbial
  • Carotene (Alpha & Beta): convert to vitamin A; anti-aging & eye health
  • Catechins: flavonoid showing anti-cancer promise
  • Chlorogenic Acid: helps regulate blood glucose
  • 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
  • Resveratrol: anti-inflammatory flavonoid
  • Tannins: heart health
  • Zeaxanthin: carotene for eye health

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

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The 7 Jewels of July

We’re in the thick of it now – the summer harvest.  Here’s what’s in-season this month.  To learn how each listed nutrient boosts health, see the summary following this post.

CUCUMBERS

These members of the squash family are more than just for pickling.  Their flesh sports vitamins B-5 and K, potassium and plenty of carotenes.  Eat them with the peels to add fiber, silica, molybdenum and more potassium to their offering.  Cukes also have high water content which, when coupled with the potassium they contain, makes them great helpers in blood pressure control.

 

NECTARINES

It’s a common misconception nectarines are hybrids of peaches.  While nectarines are related to peaches and, visually, are identical to peaches in every way, save for the lack of skin fuzz, they’re actually a separate fruit in their own right.  They pack vitamins A, B-3, C and E and minerals copper, phosphorus and potassium.  Like most yellow-orange produce, nectarines offer lots of carotenes.

PLUMS

Plums’ dried variety (aka prunes) are plentiful year round and well-known for intestinal health due to their high fiber content.  But, it’s a nice treat to have the fresh version available, if only for a short time.  In addition to the aforementioned fiber offering, plums provide vitamins A, C and K; copper, cryptoxanthin, lutein and zeaxanthin.

RASPBERRIES/BLACKBERRIES

Like most berries, black and raspberries are phytochemical powerhouses.  They’re packed with flavonoids, including anthocyanin, ellagic acid, quercetin and catechins, among others.  Add to this list plenty of fiber, vitamins C, E and K and minerals copper, iron and manganese.  Blackberries offer bonus nutrients in the form of zinc and vitamin A.

TOMATOES

These red, and sometimes green, gems provide vitamins A, B-6, C and K; minerals manganese and potassium; phytochemicals lycopene and zeaxanthin.  The lycopene in tomatoes is one of those rare instances in which the nutrient is more concentrated when cooked as opposed to when raw.  But, we have plenty of opportunities to get cooked tomatoes no matter the month.  Fresh, raw tomatoes are such a gift in-season, they shouldn’t be ignored.

WATERMELON

As the name suggests, this melon is chock full of refreshing water, perfect for the dog days of summer.  They also have copper and vitamins A and C.  Watermelon offers carotenes and flavonoids, including more lycopene than is found in raw tomatoes.  Interestingly, lycopene fortifies the skin against UV rays and, as such, is believed to provide skin cancer protection.  And two of the fruits most ubiquitous in summer (tomatoes and watermelon) contain lots of it.  Coincidence?  I think not!

YELLOW SQUASH

While its green counterpart, zucchini, arrives early on, yellow squash harvests throughout the heart of summer.  Hence its alternative name, summer squash.  Some also call it by its shape descriptive name, crooked-neck squash.  Whatever your preferred name, this squash contains fiber, vitamin A, vitamin C, manganese, iron and carotenes.  But it’s especially high in the B-vitamin complex, vitamin B-6 in particular.

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-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 (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

Manganese: Antioxidant important in bone health and blood sugar regulation

Molybdenum: For healthy enzyme function

Phosphorus: Promotes healthy bones, digestion and hormone regulation

Potassium: An electrolyte that assists in controlling blood pressure

Silica: For healthy connective tissue throughout the body

Zinc: Antioxidant needed for healing and healthy skin

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: 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:

  • Anthocyanin: 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
  • Ellagic Acid: non-human studies show promise of anti-cancer properties
  • Epicatechin: flavonoid may lessen risk for heart disease, diabetes & cancer
  • Lutein: carotene for eye health
  • Lycopene: anti-UV ray properties, prostate health
  • Quercitin: heart & respiratory anti-inflammatory flavonoid
  • Zeaxanthin: carotene for eye health

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

 

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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

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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

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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.

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