Nutrition Articles

Welcome 2019: A New Year to be Healthy

Once again, we have welcomed a new year.  If your New Year's resolution is to maintain your health and eat better in 2019, then these foods (and drinks) should be on your upcoming grocery list.

Grains:  Dieticians suggest that you increase your intake of oats, barley and rye in 2011.  For years, doctors have been telling patients that eating oats can bring down your cholesterol and recent studies show that rye can, too.  The American Diabetes Association has also noted that eating a diet high in fiber and grains, like rye, can help prevent the development of type 2 diabetes.  Adding barley to your diet, whether it is as a side dish or inside a soup or casserole, can also lower your cholesterol and reduce the risk of type 2 diabetes and cardiovascular disease.

Salmon and other oily fish:   If the diagnosis is to get more vitamin D this year, then get your fill with salmon and other oily fish : such as, mackerel, sardines, herring, fresh tuna, trout and anchovies.  Oily fish are some of the only food sources of vitamin D.  These fish are also good for curbing cardiovascular disease.

The American Heart Association recommends eating two servings of oily fish per week but warns against eating too much more than that because some oily fish contain mercury, which can affect your brain and nervous system. 

Soy:  If you want to reduce your risk of cancer, then soy may be your answer.  Research has shown that soy can ward off certain cancers as well as have an impact on your heart.  The Food and Drug Administration states that 25 grams of soy protein a day can reduce heart problems by helping to lower cholesterol levels.  To add soy to your diet, you can find it in soy burgers, tofu and soy milk.  

Red Wine:   While you will rarely hear any doctor advising that you drink any alcohol, red wine may just be the exception. Research shows that antioxidants in red wine, polyphenols, aid in protecting the lining of blood vessels in the heart.  These antioxidants come in the form of flavonoids and nonflavonoids, which red wine has more than any other food or drink.  Experts advise that you should stick to red over white wine because red grapes have 10 times more benefit to your health than white grapes.

Spotlight on: Carrots

The beta-carotene in carrots is an antioxidant combating the free radicals that contribute to conditions like cancer, heart disease, and a few other conditions.

Cooking carrots raises the nutritional benefits of this great vegetable. By cooking them you free the beta-carotene from the fiber, thereby allowing your body to better absorb the beta-carotene.

If you eat just a half cup of carrots each day you will get more than the recommended dosage of beta-carotene in your diet.

Recipe: Banana Zucchini Carrot Bread 

• 2 cups flour
• 1 teaspoon vanilla
• 1 extra large egg
• 1 cup sugar
• 3 medium bananas
• 1 cup chopped zucchini
• ½ cup grated carrots
• 1/3 cup butter
• 1 teaspoon baking soda
• 1 dash salt

Preheat oven to 350 degrees.  Melt butter and pour into large bowl.  Add bananas and mash.  Add grated zucchini and shredded carrots.  Mix well.  Add sugar, vanilla and beaten egg.  Sprinkle in baking soda and salt, and mix.  Add flour and mix well.  Pour in 4x8 loaf pan to two large muffin pans.  (Yields one loaf or 12 large muffins.) Bake loaf for 60 to 75 minutes.  Bake muffins for approximately 20 to 30 minutes.

Let cool and serve.

Recipe: Creamy Carrot with Curry Soup

• 2 tablespoons olive oil
• 1 ½ pounds peeled carrots, cut into 1-inch chunks
• 1 large onion, diced
• 1 tablespoon butter
• 1 pinch salt
• 3 large garlic cloves, thickly sliced
• 2 tablespoons curry powder
• 3 cups chicken broth
• 1 ½ cups half-and-half (or whole milk)
• Salt and freshly ground pepper, to taste
• Garnish: Chopped pistachios

Heat oil in sauté pan until shimmering.  Add carrots, then onion, sauté until golden brown (about 7 minutes).  Reduce heat and add butter, sugar, and garlic; continue cooking about 10 minutes longer. Add curry and sauté a minute longer. Add broth and simmer.  Reduce heat and simmer until carrots are soft, about 10 minutes.  Using a blender, puree in a blender for about a minute.  Return to pot and add enough half and half so the mixture is soup-like, yet thick enough to float the pistachio garnish.  Add salt and pepper as needed.

High Fructose Corn Syrup Facts

It seems that one of the most asked questions these days is high fructose corn syrup worse for you than regular sugar.  Well, according to studies, last year alone Americans consumed 27 pounds of high fructose corn syrup, after all it can be found nearly everywhere including the fruit on the bottom of your yogurt and in many whole wheat breads.

While that number is down from the 37.5 pounds consumed per person back in 1999, it seems that most Americans are filling in those remaining calories and pounds by adding in good old-fashioned sugar.

Normal table sugar is made up of 50 percent fructose and 50 percent glucose.  But since fructose is sweeter than glucose many manufacturers increased the ratio, to inexpensively hook their consumers.  High fructose corn syrup contains 55 percent fructose and 45 percent glucose.

Because it is sweeter, people who eat foods high in high fructose corn syrup it may cause overeating and weight gain.  Studies have also shown that high fructose corn syrup may also contain varying amounts of mercury.

The Institute for Agriculture and Trade Policy stated that “mercury was present in nearly a third of 55 popular brand name food and beverages in which high fructose corn syrup was the first or second ingredient on the label.”

It is important to be a good label reader and avoid foods that list high fructose corn syrup as an ingredient on the label. Even if an item is marked “natural” or in the health food aisle, it still can contain high fructose corn syrup as a main ingredient.

Even though table sugar isn't as bad for you as high fructose corn syrup, it can still wreak havoc on your diet and weight loss goals.  Indulge in sugary items as a treat or only on special occasions, instead of at every meal.

Spotlight on: Salmon

• Besides being an excellent source of Omega-3 Fatty Acids, salmon is also full of high-quality proteins and low in saturated fat.
• Salmon has nearly a third of the saturated fat of lean ground beef and 50 percent less saturated fat than chicken, making it one of the healthiest items that you could eat.
• Salmon is also low in calories. One serving contains approximately 183 calories, making it one of the lowest in calories among other fish.

Recipe: Smoked Salmon Dip

• 8 oz. cream cheese, at room temperature
• ½ cup sour cream
• 1 tablespoon freshly squeezed lemon juice
• 1 tablespoon minced fresh dill
• 1 teaspoon prepared horseradish, drained
• ½ teaspoon kosher salt
• ¼ teaspoon freshly ground black pepper
• 4 oz. smoked salmon, minced

Cream the cheese in an electric mixer fitted with a paddle attachment until just smooth. Add the sour cream, lemon juice, dill, horseradish, salt and pepper, and mix. Add the smoked salmon and mix well. Chill and serve with crudités or crackers.

Recipe: Honey-Soy Broiled Salmon

• 1 scallion, minced
• 2 tablespoons reduced-sodium soy sauce
• 1 tablespoon rice vinegar
• 1 tablespoon honey
• 1 teaspoon minced fresh ginger
• 1-pound center-cut salmon fillet, skinned and cut into four portions
• 1 teaspoon toasted sesame seeds

Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce. Preheat broiler. Line a small baking pan with foil and coat with cooking spray. Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

Holiday Stress 101: Stock Up on Superfoods

It's the holiday season and for many people that also means it's the stressful season.  Instead of sweating every little thing this year, try fighting off your holiday stress with these amazing, stress-fighting superfoods.

• Avocado : they give you a burst of vitamin B, which will help to keep you alert and awake, while reducing anxiety.
• Bananas : help to keep you energized and reduce your blood pressure.
• Brown rice : complex carbohydrates (like those in rice) help to raise your body's serotonin levels, without the carb crash that is typically associated with eating carbohydrates.
• Dark chocolate : also increases the levels of serotonin in the body, giving you those feelings of joy and happiness.
• Fish : the omega-3 fatty acids in fish help to lower adrenaline levels in the body, which can result in a calming effect in your mind and body.