One of my favorite things about summer is that the farmers’ markets and grocery stores are overflowing with beautiful, brilliantly colored produce. From the deep reds and burgundy of red peppers and cherries to the bright orange of cantaloupe, these brilliant colors suggest a powerhouse of nutrition hidden within just waiting to help protect and nourish your body.
The synergistic effect of eating various brilliantly colored fruits and veggies is too powerful to ignore. Think of synergy as the effect of a team working together.
So you have a quick and tasty summer recipe using your favorite fruit or veggie? Tell us about it at my blog or facebook
Pineapple: One cup provides128% of the recommended daily amount of manganese, an essential nutrient that helps to destroy free radicals in the body…one more way that various fruits help protect the body.
Blueberries: Often referred to as the ultimate brain food, these berries may help protect against dementia and Alzheimer’s.
Need a 15-minute recipe for an easy summer dinner? Check out the Family Circle recipe for Mango Chicken Salad. The recipe calls for rotisserie chicken and can be put together in no time.
Good thing nuts are good for you because I’m a nut junkie! Are you? Walnuts, pecans, pistachios, cashews, peanuts, pine nuts…doesn’t matter, I eat and like them all.
Nuts and seeds are simple to add to your diet:
As a snack by themselves.
Add nuts to salads or pasta dishes. The colors of pistachios make an eye catching salad topping when combined with fresh citrus sections or sliced strawberries.
Toss nuts in cereal and oatmeal.
Add nuts to cookie and bread batters….toast to intensify the flavor.
Stir nuts or pumpkin/sunflower seeds into yogurt.
Do you have favorite ways to use nuts? Share your ideas on my blog at susanmitchell.org
If your cholesterol is elevated or you’re trying to keep a lid on it because high cholesterol runs in your family, perk up for this news.
A 2010 study in the Archives of Internal Medicine pooled results from 25 trials in seven countries. The combined studies looked at almost 600 men and women with normal or high cholesterol levels but they were not taking cholesterol-lowering medications. Researchers from Loma Linda University found that the participants consuming nuts daily (about 2.4 ounces or in real world amounts…2/3 cup of walnut halves) saw an average 5% drop in total cholesterol, 7.4% decline in lousy or LDL cholesterol and 8.3% improvement in the ratio of the lousy LDL cholesterol to the healthy HDL cholesterol.
And, don’t miss this…those with high triglycerides saw levels plummet by an average of 10%. The good news for us nut eaters is that different types of nuts had similar effects.
Register for a chance to win a case of Wonderful Pistachios! Register now, and get chompin’!
Why are nuts so good for you? Here’s a little nut nutrition 101. Nuts and seeds contain a low amount of saturated fat and higher amounts of the good fats (monounsaturated and polyunsaturated). Any idea how much cholesterol is in nuts? The answer: zero cholesterol! Cholesterol is only found in animal sources only and nuts are a plant source.
Nuts also contain protein, fiber, the antioxidants vitamin E and selenium plus naturally occurring phytonutrients. Many people tend to skip nuts and seeds because they think they’re too high in fat and calories. True, the fat and calorie content are high but the type of fat is healthy and the nutrients are beneficial.
In another 2010 study published in the Journal of Nutrition, Penn State researchers found that pistachios lower lousy cholesterol (LDL) while packing a powerful antioxidant punch. Compared to many nuts, pistachios contain higher levels of antioxidants including beta-carotene, lutein, and gamma-tocopherol, which researchers think may help combat inflammation in the body.
Again, the serving size used in the research was about 1.5 ounces and the participants consumed two servings per day (10-20% of total calories). The cholesterol lowering effect plus the antioxidant benefits could help reduce cardiovascular disease beyond the benefit of just lowering LDL-cholesterol.
If you want to include nuts for their full cholesterol-busting benefits (up to 3 ounces per day), think about your calories and where you will need to make adjustments so you don’t gain weight.
Inflammation can be good thing or a not so good thing. Inflammation is not so good when it becomes chronic or on-going inflammation in your body. This type of inflammation, which is invisible to the eye, gets all the attention because it’s been implicated in the etiology or cause of many common diseases from heart disease and autoimmune illness like lupus or rheumatoid arthritis to some cancers, diabetes, and even stroke.
Can you do anything about inflammation in the body? Does what you eat potentially make inflammation worse or can it help lower inflammation or inflammatory markers such as CRP?
Is there an anti-inflammation diet? You may hear it called by numerous names or book titles but most of these diets are based on research behind the Mediterranean Diet.
What to do:
1. Decide to eat more fruits and vegetables each day. Why? The antioxidants they contain such as vitamins A, C and E along with all the naturally-occurring healthful plant compounds called phytonutrients seem to ramp down the inflammation process in the body. For example, the Agricultural Research Service has conducted studies on Bing cherries and found that regular consumption of Bing cherries lowered the markers of inflammation in the body including CRP.
2. Consume more fish, especially fatty fish that containomega-3 fats part of the polyunsaturated and healthier fat family and thought to counteract inflammation. There are three types of omega-3 fats, which include DHA, EPA and ALA. DHA and EPA are found in the highest amounts in fatty seafood such as tuna, salmon and sardines. ALA is found in plant sources only such as walnuts, pumpkin seeds, flaxseeds, and kale.
3. Eat more whole grains and other high fiber foods such as beans, peas, and lentils. Eat fewer processed or refined foods that are full of empty calories or zero nutrition such as cookies, cakes, chips, soft drinks, pastries and other sweets. Processed or highly refined foods can make your blood sugar level spike, which has also been tied to inflammation.
4. Add nuts and avocados to the diet: these are good sources of the healthy fat, monounsaturated, which appear to be anti-inflammatory. All types of nuts count.
A study in the Journal of the American Medical Association looked at the effect of a Mediterranean diet on inflammation in the body, particularly in people with metabolic syndrome. Do you remember the term metabolic syndrome?
It’s a bundle of medical issues that includes excess weight around your belly (apple shape, muffin top), elevated total cholesterol and low-density lipoprotein or LDL levels, high blood pressure and high blood sugar levels. What is the link between inflammation and metabolic syndrome? It’s a syndrome that is tied to a pro-inflammatory state in your body…this chronic inflammation we’ve been talking about.
This study and others have found that a Mediterranean diet that includes healthy oils, nuts, fish and lots of fruits, veggies and grains decreased the level of an inflammation marker in the blood known as C-reactive protein or CRP for short and reduced the level of inflammation in the body.
Bonus! Switching to and consuming foods that are part of the Mediterranean diet often results in weight loss, which also lowers markers of inflammation in the body…a very good thing.
Have you heard blueberries or pomegranate referred to as a superfruit? I’ve seen claims on packages saying the item, typically a fruit, contains the highest level of antioxidants as compared to all other fruits. Is this a big deal?
Here’s what you need to know. One measure of the level of antioxidants is the ORAC score, which stands for Oxygen Radical Absorbance Capacity. If you look at the ORAC scores, you would notice that many fruits, vegetables and spices are very close in their antioxidant content and thus score. That’s why it’s very hard to make a claim that one fruit is superior to another when the ORAC scores are so close.
The term ‘variety’ is smart when it comes to the food you eat. Because fruits, vegetables and spices have a variety of phytonutrients or plant antioxidants, when you mix it up or consume a variety of foods, you’re getting the benefit of a broad spectrum of nutrients.
Don’t miss this. A major reason that food surpasses individual supplements is that the antioxidants in food work together synergistically for the body’s good such as the players on a basketball team.
Seven All-Star Foods to add to your diet instead of take away.
1. Pistachios: only nut with significant amounts of the phytonutrients lutein/zeaxanthin which are good for your eyes; 30 pistachios = 100 calories; also a source of B6, copper, and potassium.
I make a quick salad with greens, fresh sections of oranges and grapefruits and top with pistachios, a little lemon olive oil and balsamic vinegar.
2. Pumpkin: yes, I’m talking about canned pumpkin. Keep in the pantry as a staple. A source of beta-carotene and fiber, use pumpkin to make breakfast muffins and breads. I use pumpkin in smoothies with low fat vanilla frozen yogurt and cinnamon.
3. Kiwifruit: loaded with vitamin C and potassium; yes the little black seeds are totally edible.
4. Avocado: source of vitamin E, fiber and healthier monounsaturated fat. Use in place of salad dressing or mayo on a sandwich…very creamy.
5-6. Spices, Cinnamon and oregano: surprisingly high in antioxidants. Add cinnamon, which contains the mineral manganese to oatmeal and bread/muffin batters. Sprinkle on coffee or hot chocolate. Try oregano on pizza and in lasagna and manicotti.
7. Canned tomatoes: source of the phytonutrients lycopene, vitamin C and potassium; cooked tomatoes release their lycopene for enhanced absorption in the body.
This week and next let’s take a look at foods to help prevent cancer and foods to eat when you’re going thru chemotherapy.
The October 1st issue of Family Circle magazine has an article entitled ‘The Anti-Cancer Diet’. This week, Margit Ragland, Health Director at Family Circle joins me on the podcast to discuss
foods to help keep the entire family healthy.
To help prevent cancer, include these foods in your diet:
1. Beans and lentils: beans (such as black, pinto, lima and kidney) as well as legumes (like lentils and black-eyed peas), are low in calories yet rich in fiber and protein.
2. Tea: contains antioxidants called catechins that may block enzymes that lead to cancer.
Steep your tea for at least five minutes to release the most antioxidants.
3. Brussels sprouts, cabbage and cauliflower: Cruciferous veggies, such as Brussels sprouts, cauliflower, cabbage, and broccoli contain cancer fighting sulfur-containing compounds.
4. Almonds and peanuts: The protective factors are likely the vitamins and minerals including folic acid and magnesium found in various types of nuts.
5. Strawberries, blackberries and blueberries: powerhouses of antioxidants that help protect cells.
Note: fresh and frozen are both good choices.
6. Sweet potatoes: contain the antioxidant beta-carotene known for it’s bright orange color…the same color you find in carrots, cantaloupe, and mangoes their orange color.
7. Red and purple grapes: These grapes contain the same disease-fighting compounds found in wine—resveratrol.
Check out this month’s Family Circle recipe at the WDBO Nutrition & Health Centerfor Chinese take out at home…Moo Shu Vegetable Wraps. The wraps include a number of anti-cancer foods including cabbage, garlic and tofu.
Lately it seems that many people I care about have been diagnosed with cancer or recurring cancer. Do you feel that way? As a registered dietitian, I know the power of food to both help prevent and treat many diseases. As a daughter and a sibling, I watched my Dad and my brother die horrible deaths from cancer at young ages.
Now you know one of the big reasons why I have such a passion for food, nutrition and health. If I can make a difference in your health or the health of someone you love, then I’ve done something that matters.
For more information, listen to this week’s podcast below.
Hi everyone! If you’ve been listening to me for a while, you know I’m a self-proclaimed chocolate lover. I’ve never met a chocolate that I don’t like. I adore dark chocolate and enjoy tasting a variety of flavor profiles. In fact, I just heard that Orlando is having The Festival of Chocolate in March presented by the Orlando Science Center. Have you attended a chocolate festival? Would you go again?
The news has been abuzz with the potential health benefits from eating chocolate so let’s get right to the source and find out. And who better to chat with than my guest on my podcast this week, Dr. Amy Preston from The Hershey Company.
A registered dietitian and PhD, Dr. Amy Preston is a Senior Nutrition Scientist at The Hershey Company. Dr. Preston also currently holds an adjunct position within the Nutritional Sciences Department at The Pennsylvania State University. She has studied many different populations, including healthy participants, overweight/obese subjects as well as those at risk for cardiovascular disease. Now her focus is on chocolate and health. Dr. Preston updates you about the latest research on chocolate.
Some of the questions I ask Dr. Preston include:
Would you break down the latest research on chocolate and heart health? What about chocolate’s effect on blood pressure?
Do the levels of flavanols/antioxidants in chocolate vary?
Does processing affect the flavanol/antioxidant content?
How does this antioxidant content compare to other foods such as wine or blueberries? If I prefer hot chocolate to red wine, would I get similar benefits?
Does percent Cacao on the label indicate the level of flavanols in a chocolate? What should we go by when choosing chocolate?
You’ll going to like the news about chocolate. If you’re looking for Valentine’s Day ideas, check out their website at Hersheys.com. You’ll find decadent Valentine’s Day recipes and all types of ideas for a chocolate covered February. Now I need my little dark chocolate fix for the day!
Thanks for stopping by for a little holiday cheer. Are you ready to start your ovens? The holidays are here and it’s time to cook. Let’s talk about easy tips for healthy holiday cooking that let you enjoy the feast and festivities and not increase your dress or pant size. I love to eat and I look forward to my favorite comfort foods this special time of year. Don’t you? My grandmother and my mother both made this festive yeast bread called Christmas Stollen. It’s a German recipe filled with pecans, cinnamon, dried cherries, apricots and raisins. I can almost smell it coming out of the oven. I’ve learned to make it with a few little tweaks of my own so I carry on their tradition of a spicy cinnamon, buttery yeast bread but with a healthier spin. Small changes in recipes yield big rewards when it comes to cutting calories and fat without sacrificing flavor.
So, tip number one to keep the flavor and perk up the health benefits in your holiday cooking:
1.     Switch from candied fruit such as lemon, orange and cherries that are typically used in fruit cake to dried fruit such as plums, blueberries, apricots, and cherries. Easy switch… big flavor. I did this in my Mom’s Christmas Stollen recipe and it gives the bread an updated appeal with the health benefit of the antioxidants from the dried fruit.
2.     Nutrition is about making smart choices, not about deprivation such as you feel when you’re on a diet. It’s about real, delicious food made with healthful ingredients. Kick up the nutrition in your recipes by adding vegetables, fruit and nuts. For example, add nuts to pumpkin, banana or zucchini breads; diced green pepper, carrots, onions and garlic to pasta sauce; your favorite chopped vegetables to omelets or scrambled eggs; dried plums or blueberries to yogurt, oatmeal or cereal. All of these efforts add up and make it easy to fit more fruit and vegetables into your busy day.
3.     Mom’s Christmas Stollen recipe also called for 1 cup of whole milk. Replace whole milk with 1% or skim milk. For most recipes, you won’t notice a taste difference and you still get the protein, calcium and vitamin D but your hips and heart will notice the drop in total fat and saturated fat. Cut the fat and saturated fat with all your diary choices. For example, when I make dark chocolate fondue and the recipe calls for evaporated milk, I use skimmed evaporated milk. For a key lime pie, I use fat free sweetened condensed milk. For mac and cheese, try reduced fat sharp cheddar cheese (not fat free) and use part-skim ricotta for manicotti and lasagna. The reduction in total fat and saturated fat adds up quickly without you feeling deprived of anything.
By the way, do you have guests spending the night and want to impress them for breakfast? Mix up pumpkin pancakes. The recipe is posted at the WDBO.com Nutrition & Health Center along with others we’ll talk about today. You can make the pancake batter up the night before. Just make sure you have the ingredients on hand. If you’ve never made pancakes, they’re much easier than you think. The point to remember is to flip them only once on the griddle or skillet. Wait until you see bubbles around the edges and then flip and cook the other side. The recipe includes canned pumpkin, cinnamon and vanilla yogurt. Pumpkin is a source of vitamin A for healthy eyes and contains fiber which most of us need a lot more of. The bright orange color tells you that pumpkin naturally contains alpha and beta carotene and other carotenoids tied to good health. I use skim milk instead of 1% and add raisins to my batter instead of making the topping. These pancakes are a winner at my house.
4.     Focus on the fat. Did you know that one tablespoon of regular butter contains 11 grams of fat with seven of them being saturated fat? Saturated fat is the least healthy type of fat and known for clogging arteries. Light butter with added oil such as olive or canola brings down the saturated fat content and is a better choice along with light spreads made from heart healthy oils such as soybean, canola, and olive. Light spreads are typically even lower in saturated fat than light butters. Both light spreads and light butter work well on toast, muffins, corn on the cob and vegetables but remember that light butter and light spreads are not the best choice for baking. The water content affects the outcome of the recipe.
5.     Consider baking with a spread. There are many choices in the spread aisle and the lingo can be confusing. Be a label sleuth. Here’s the bottom line you need to know. You want a spread that is made with healthy oils such as canola, olive and soybean, contains no added trans fat (aka partially hydrogenated oil), and has the least amount of saturated fat. I’m talking 2 grams or less of saturated fat per tablespoon. That will cull down the selection pretty quickly. Yesterday I was doing an interview for a magazine and one of the questions asked was if you can substitute spreads for butter when baking. The writer had an apple crisp recipe that called for a stick of butter and she was concerned for her father had a heart attack recently. Yes, regular spreads bake cakes, cookies and fruit crumbles or crisps beautifully without all the artery-clogging saturated fat.
I’ve posted a number of recipes on the WDBO.com Nutrition & Health Center for you to try this holiday season that use spreads low in saturated fat and free of trans fat including Promise and I Can’t believe It’s Not Butter! Try the oven-baked harvest apples, banana, date & walnut muffins, honey & orange mini cakes, and chewy oatmeal raisin cookies (yes, I add chocolate chips to the batter). The parmesan-crusted sweet potato fries make a tasty side for your leftover turkey sandwiches. Let me know which recipes are your favorites and have fun in the kitchen with your family and friends.
Hi everyone….hope you’re having a good week. Before we get into today’s topic on pumpkin, I want to give you an update. Two weeks ago our podcast and blog focus was on food safety. This past week a new website, foodsafety.gov, rolled out. The website is a partnership between the FDA, USDA and Health and Human Services. It’s geared to consumers and is a one stop shop for all things food safety related. On this one site you’ll find everything from food recalls and alerts to an email to ask questions or report problems. Plus there is terrific information on food safety at home. Best of all, it is user friendly and puts this information right at your fingertips without having to search multiple sites.
Let’s go on to today’s topic. Do you have a favorite season? In Florida, we have to create them in our mind and on our tables. I love fall…the change in the leaves, the crisp cool air, and the smell of cinnamon and pumpkin pie spice. Can you smell it? The aroma of the pumpkin bread as it’s coming out of the oven. Do you remember what the bright orange color of the pumpkin tells us? You got it…it’s a dead giveaway that pumpkin is packed with the antioxidant beta-carotene. Remember, beta-carotene is one of the plant carotenoids which converts to vitamin A in the body. Beta-carotene performs many important functions in health maintenance including keeping your eyes healthy, protection against heart disease and some cancers. Pumpkin’s nutritional profile is impressive. One cup of canned pumpkin is less than 85 calories. It’s low in calories but pumped up with fiber (7 grams), potassium, folate, magnesium, and vitamin A.
Pepitas or pumpkin seeds contain about 150 calories per ounce with 9 grams of protein. The majority of fat is polyunsaturated and monounsaturated plus you get a garden variety of nutrients including iron, magnesium, potassium, phosphorus and more. I love foods that provide the body with an alphabet of nutrients. I toss pepitas on my salads and on the top of pumpkin bread or muffins when I’m baking.
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