If you are looking for the fountain of youth, look no further than your vegetable patch… or grocery store, farmers’ market, or road side stand. This amazing food group is full of natural antioxidants, vitamins, minerals and fiber, all of which boost your health. Ample research points to their abilities to protect you against heart disease, stroke, high blood pressure, and some types of cancer. They are beneficial for your eyes and digestion, and they can help you maintain (or lose) weight.
Despite this evidence, many Americans report consuming less than ½ cup of vegetables per day. Compare that to recommendations which, depending on gender and age, range from 2 to 3 cups of vegetables daily. If you are physically active (and I hope you are), you need even more. That may seem like a lot but it is really not that difficult. The reasons given most often for not eating vegetables are expense, taste, not knowing how serve them and time. Try these tips! Expense. Be sure to buy vegetables in season and on sale. I also challenge you to make a few changes that prioritize your health. For example, cutting out just one specialty coffee drink, a box of brand name cereal, and a candy bar each week can allow enough for that fresh asparagus and red pepper you’ve been thinking about trying. Taste. Many people find vegetables boring or bland, which is no surprise if they are on the table either boiled or served with the same tired salad dressing every day. Try a variety of cooking methods (steamed, grilled, roasted) as long as they are not overcooked. Mix it up with raw vegetables such as pepper slices, cauliflower, and cucumbers with a guacamole or hummus dip. Also, think about shapes and sizes – someone who is not interested in carrot sticks may enjoy carrots cut like coins. A zucchini cut like a pickle spear may be more appealing than zucchini slices. How to serve vegetables. Clients often ask what vegetables to eat and in what form. The best answer is to eat a variety from each of the subgroups: dark green, red and orange, beans and peas, and other vegetables, which include everything from A (artichokes) to Z (zucchini). It is important to consider a variety of colors: make salads bright with spinach, beets, and mushrooms; stir fry yellow peppers with broccoli and cabbage; serve a side dish of grilled sweet potatoes, onions, and eggplant. You might even try blending them into a smoothie or baking them into breads. Time. Finding the time to prepare vegetables may be easier than you think. Wash and chop raw veggies as soon as you bring them home, and store them in the refrigerator in clear containers and bags so you don’t forget they are there. Consider prepping for dinner in the morning, and consider making enough for dinner so that there will be leftovers for tomorrow’s lunch. There are many good reasons to eat your vegetables. They should be a daily staple, and eating a variety - of colors, shapes, textures, temperatures, and tastes - will keep them enjoyable. *** As seen in the Fort Collins Coloradoan ***
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On a recent trip to the South, my family enjoyed the availability of sweet tea at every turn. It made me think about the health benefits of tea - a common hot beverage in our house - and possible cold alternatives to the sticky syrupiness of sweet tea. Observing the popularity of Kombucha tea, I wondered if this could be the healthful alternative I was looking for.
Kombucha is a tart, bubbly beverage produced when tea is brewed, steeped with sugar, and then fermented by a group of bacteria and yeasts. Fermentation forms a “Kombucha mushroom" which is not really a mushroom, but is actually a SCOBY (Symbiotic Colony of Bacteria and Yeast). The yeast produces alcohol from the sugar, then bacteria acts on the alcohol to produce the fizzy beverage. The taste has been described as tangy, flavorful, or acidic. There is no arguing that you can smell and see the “mushroom”, which may or may not be appealing to you. There are a myriad of drink variations, including black, green, white or oolong tea; caffeinated or caffeine-free tea; and the addition of fruit, juice, herbs and spices. Are there health benefits? Kombucha was first believed to boost immunity thousands of years ago in eastern Asia. Other health claims include its ability to rid the body of toxins, improve digestion, enhance skin and hair appearance, improve liver function, reduce headaches, and prevent or treat cancer. Unfortunately, there are no clinical studies and no scientific evidence that any of these claims are true. However, Kombucha does contain probiotics, or beneficial bacteria which may improve the immune system. There are risks, however, including foodborne illness. This is a significant concern for homemade tea because it is fermented at room temperature for 7 to 12 days and is a favorable environment for the growth of harmful bacteria. Another risk is the possibility of using contaminated yeast and bacteria which produce molds and fungi that can cause illness. Reported side effects of drinking homemade Kombucha include stomach aches, allergic reactions, and even death in a case where contaminated SCOBY was used. Contamination is less of a concern in commercial teas. Another problem is alcohol content. The FDA has found some commercial teas with higher alcohol content (as high as 3%) than what is allowed, and there are reports of higher alcohol than expected in home brewed Kombucha as well. It may be fine to consume a beverage if you like it and feel it is helping you, as long as you experience no negative side effects. For my family, I have decided to stick with brewed iced green tea, since there is ample evidence of green tea health benefits. Frankly, I don’t have the patience to wait a week to quench my thirst. For the rest of you, weigh the pros and cons, and proceed with caution. *** As seen in the Fort Collins Coloradoan *** This could come as a surprise, because nuts have an undeserved reputation of being junk food, but a recent Harvard study of more than 100,000 men and women found that people who eat nuts regularly, even daily, are less likely to die from heart disease, cancer and respiratory disease compared to those who do not. The study also found nut eaters were healthier overall, with lower rates of obesity, smaller waists, and lower cholesterol and blood sugar levels.
According to this and other studies, the following can benefit from nuts in one’s diet: Brain function: Amino acids, vitamins and minerals found in nuts support blood flow to the brain to assist with cognitive tasks, especially as we age. Heart health. Nuts contain both monounsaturated and polyunsaturated fats, which help lower LDL (bad) cholesterol and raise HDL (good) cholesterol, and assist with heart rhythm and blood flow. Weight. Nuts contain high quality protein and fiber that both fill you up and keep you feeling full longer than foods without protein or fiber. This means the potential to eat less and less often. Diabetes. Nuts have a low glycemic index, and their protein and fiber help prevent spikes in blood sugar and the crashes that often follow eating simple carbohydrates. Diverticulosis. In the past, doctors recommended people with diverticulosis avoid nuts because it was thought they would lodge in the intestine and cause inflammation. Instead, current evidence shows the fiber in nuts helps speed digestion and keeps the intestines healthy. Cancer and respiratory disease. Nuts are abundant in folate, niacin, vitamin E, potassium, calcium, magnesium and phytochemicals. These nutrients offer anti-inflammatory and antioxidant characteristics. Given all these accolades, you may be tempted to start snacking on nuts by the handful, but a word of caution: they are high in calories, so eating too many can lead to weight gain, which would just counteract all their positives. So use nuts to replace other foods and limit them to about 1 ounce per day by using these suggestions, each given in 1 ounce serving sizes:
When I was a child, we only had nuts in the house on holidays, so I will forever think of my mom’s special cookies when I taste walnuts. Perhaps you have a similar memory that you can keep alive by enjoying the taste and health benefits of nuts throughout the year. *** As seen in the Fort Collins Coloradoan *** Turkeys are heading to tables around the country for traditional holiday meals and countless leftovers, and its reputation as a sleep inducer gives many an excuse to nap rather than wash dishes or toss around a football. But turkey is not really to blame, and it’s time to set the record straight.
Turkey is a good source of high quality protein, with seven grams of protein per ounce, putting it in the same league as chicken, beef, pork, fish and eggs. Protein provides the body with the amino acids (protein building blocks) it needs for muscle and tissue repair, the immune system, and other body functions. One of the many amino acids in turkey and other meats is L-tryptophan, the one with the reputation for sleepiness. The story begins with the digestion of turkey and continues as tryptophan and other amino acids leave the gut to travel in the bloodstream to the brain. Tryptophan alone would increase brain levels of serotonin, a brain chemical that regulates mood. Tryptophan, however, does not appear alone in food and is joined by other amino acids. These other amino acids compete with tryptophan to enter the brain. The plot twist is the appearance of carbohydrates in the meal. When you eat carbohydrates, your body produces insulin, which drives amino acid uptake into the brain. Here the tryptophan is used to make serotonin, whose high levels lead to feeling calm, relaxed, and even drowsy. But don’t bash the turkey; it would not make you sleepy without the presence of carbohydrate-rich potatoes, stuffing, and rolls. Other reasons for holiday fatigue could be less sleep at night, more alcohol, and a general feeling of relaxation. Additionally, a “food coma” may be induced by the large quantity of food eaten at holiday celebrations: protein and fat loading of the stomach along with stretching the small intestine cause drowsiness, and more blood going to the digestive tract instead of to the brain or muscles means less inclination to be alert and moving. Scientists call this “rest and digest,” a feeling conducive to sleep that is the opposite of the better known “fight or flight” response. So enjoy your turkey, whose healthful protein, vitamins and minerals balance out an otherwise sleep-inducing overload of carbohydrate-rich foods. Enjoy those carbs in smaller portions and go easy on the desserts and festive beverages. With this approach you may get to wash the dishes and play football without needing a nap. *** As seen in the Fort Collins Coloradoan *** Walk through any market today and you’ll be amazed at the variety of squash piled high in deep, bright colors. With their tough shells and unusual shapes, you may think they are better suited to decorating than eating, but if you can get past their intimidating appearance, you’ll find them a flavorful and nutritious super food.
Begin your squash journey by selecting a winter variety currently in season, including butternut, acorn, hubbard, spaghetti, delicata and pumpkin. These differ from summer squash (such as crookneck and zucchini) which are eaten before their rind hardens. Winter squash are harvested when the fruit inside matures and the seeds are large and plump. Select squash that are firm, heavy for their size, dull (not glossy) and free of soft spots or cracks. Once home, squash can sit at room temperature for 10-20 days, but can be stored in a cooler, dry place for up to 6 months, then washed right before being prepared for savoring. For more information about safe handling and storage, visit http://farmtotable.colostate.edu/docs/squashfactsheet.pdf . Cutting a winter squash can be a challenge, and is the reason most often given by people who do not cook them at home. To simplify this task, poke holes in the squash with a knife and microwave it for up to 5 minutes. Then try cutting it – the hard rind will be softened. Cut it in half and remove all the seeds and fibers. Be sure to keep the seeds! Having to separate and wash the seeds adds a step, but one that is well worth it. Rinse seeds with water, pat them dry, and combine 1 cup with 1 tablespoon olive oil and ½ teaspoon salt. Spread out this mixture on a foil-lined baking sheet and bake for 15 minutes at 275 degrees. Once cool, both children and adults will love snacking on these. Once seeds and pulp are removed, squash halves can be placed face down with about ¼ inch water in a baking pan and baked, broiled or microwaved. Once cooked, cut the flesh away from the skin in bite-size pieces or scoop it out with a spoon. Then the fun begins.
Did I mention squash is nutritious? One cup of cooked winter squash has more potassium than a banana, more vitamin C than a tomato, more fiber than an apple, and as much vitamin A as a serving of carrots. Now that’s a super food! *** As seen in the Fort Collins Coloradoan *** As my husband and son sat challenging each other to see who could eat the most hot sauce, I had to laugh at the variety of pepper sauces and salsas on the table. Who knew there were so many kinds of chile peppers? You can find a wide assortment of colors and shapes at your local market right now, from sweet bells to spicy habaneros, and you may be inspired to increase your intake once you learn more about their myriad health benefits.
Health benefits of peppers are a hot topic. Although they have been used therapeutically for centuries, researchers are currently exploring their potential to assist with weight loss, pain reduction, indigestion, and disease prevention.
Most known about peppers are their generous levels of nutrients, including fiber, vitamins, minerals, phytochemicals and antioxidants, which provide countless benefits.
Which peppers supply which specific nutrients? Most of them provide significant amounts of those listed here. For the most benefit, choose a colorful assortment, including bell, chile, jalapeno, cayenne, serrano, habanero and banana peppers. Whether you enjoy them fresh, roasted or dried, make peppers a regular part of your diet for both their flavor and health benefits. *** As seen in the Fort Collins Coloradoan *** With warm weather and long days, a refreshing summer salad might be just what you crave for lunch or dinner. It can be a treasure trove of fiber, antioxidants and vitamins, but be careful; many salads have hundreds of calories and a day’s worth of fat, cholesterol and sodium. Use these tips to make yours more colorful, filling, tasty and nutritious!
*** As seen in the Fort Collins Coloradoan *** |
Melissa Wdowik, PhD, RDN, LDN, FANDis a nutrition educator with over 20 years experience as a college professor, nutrition coach, presenter and writer, as well as a nutrition consultant and founding director of the Kendall Reagan Nutrition Center. Blog Categories
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