You know the expression: Good things come in small packages. The same can be said of seeds, with their make-up of protein, fiber, healthful fats and antioxidants, the powerful substances that destroy free radicals and reduce our risk of inflammation, diabetes, heart disease and some types of cancer. All of the seeds discussed here have these health benefits and more. From old standbys to newer favorites, I dug through the data to give you the fun facts on these superfoods.
Sunflower seeds provide copper, selenium and manganese, nutrients you might not hear much about but important for your overall health. They are also a great source of vitamin E, one of those antioxidants. They are pretty inexpensive compared to nuts, which offer similar nutrients. Sunflower seeds are high in (healthful polyunsaturated) fat and calories if you go beyond a 1 ounce (1/4 cup) serving, so consider buying them in the shell to slow you down! Sesame seeds are higher in monounsaturated fats and phytosterols than other seeds. Phytosterols are plant compounds found to lower both total and LDL-cholesterol; these and monounsaturated fats both lower the risk of heart disease when part of a healthy diet. Sesame seeds are also a good source of copper, a cofactor needed for antioxidants to function. Use them to make tahini and hummus, and stir-fry them with your favorite vegetables. Pumpkin seeds have fewer calories per ounce than most other seeds, while still delivering a fiber and protein punch. They are a good source of zinc, and have been linked to muscle and prostate health. Roasted pumpkin seeds, pepitas, make a great snack and a crunchy addition to salads. Flax seeds are rich in plant-based omega-3 fats and are a great source of soluble fiber; they have been linked to improved bowel function as well as reduced blood pressure. Be sure to grind them, or buy them ground as flaxseed meal, to obtain these health benefits. Chia seeds are higher in fiber than most other seeds (10 grams/ounce) and swell when mixed with water, making them filling and a great addition to everything from smoothies to meatballs. Like their fellow seeds, they are a good source of protein and healthful fats. Hemp seeds are a particularly good source of protein, and thought to be a complete protein, making them a nutritious alternative to animal protein. The protein, along with their high fat content, contributes to a longer feeling of fullness after eating. Hemp seeds are also high in potassium, vitamin E and zinc. Add them to smoothies or baked goods. Nigella seeds have displayed both antioxidant and anti-inflammatory properties, and there is evidence they help manage asthma, high blood pressure, rheumatoid arthritis and diabetes. They are popular in Indian cuisine, contributing a tasty kick to meats and vegetables. If you are wondering which seeds to choose, try a variety to increase both health benefits and enjoyment. *** As published in the Fort Collins Coloradoan http://www.coloradoan.com/story/news/2016/04/30/wdowik-varied-benefits-seed-family/83718116/ ***
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Chances are, you or someone you know is a coffee drinker. Admittedly, I love coffee and my relationship with it is one of slight dependency. Thus I am fully invested in exploring the research into its health effects.
Coffee is the most consumed beverage in the world, second only to water. It has been known to man for thousands of years, with the roasting process beginning in the 13th century. It has become an increasingly popular beverage unlike any other – one that not only tastes good but offers a pick-me-up. Many coffee drinkers will attest to its stimulant properties and effectiveness in increasing concentration and alertness. In fact, research supports this with evidence that drinking coffee improves driving ability. On the other hand, drinking coffee while driving is a distraction, so enjoy it before you get in the car. Additional research shows coffee intake is associated with a reduced risk of type 2 diabetes, Parkinson’s disease, Alzheimer’s disease, stroke, heart arrhythmia, high blood pressure, heart disease and depression. A daily intake of two to three cups of coffee appears to be safe as well as potentially beneficial for these health outcomes. Coffee may also be protective against cancer. A 2015 study found coffee intake of four or more cups daily inversely associated with skin cancer after 10 years. Coffee has also been associated with lower risk of colon and liver cancers. For exercisers, coffee has been of interest as a performance enhancer. Some research shows drinking a cup of coffee 30 minutes before exercise increases endurance and performance. The downside is the stimulant and dehydrating effects in those who do not regularly consume coffee, so test it during training. Earlier this month, researchers announced findings that coffee appears to decrease liver damage caused by alcohol, obesity, diabetes and other diseases. After analyzing nine large studies, they found risk for liver damage decreased with one cup of coffee daily and continued to decrease with each additional cup up to four cups daily. Lastly, a large study by the National Institutes of Health found coffee drinkers between the ages of 50 and 71 had a lower risk of death over a 12-year period, with risk decreasing as coffee consumption increased. Compared to non-coffee drinkers, those who drank three or more cups had a 10 percent lower risk of death from heart disease, respiratory disease, stroke, diabetes and infections. What does all this research mean to you? First, most data on coffee’s health effects are observational, meaning there is an association but not a proven causation. Second, it is unclear in many studies which characteristics of coffee are most beneficial. Coffee is complex, containing hundreds of biologically active compounds, and the type of coffee bean, roasting process and brewing method may all affect the chemical makeup of the beverage. While we know coffee contains antioxidants, potassium, magnesium, vitamin E and niacin, non-coffee drinkers can certainly get these nutrients from other foods. Finally, the possible benefits of routine coffee consumption have to be weighed against potential risks including stomach upset, reflux, insomnia, tremors and increased heart rate. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/news/2016/04/03/weighing-health-benefits-coffee/82465646/ *** With the ever-increasing attention on sugar in the American diet, it is common to want to replace its sweet taste with a sugar substitute, and there are quite a few to choose from. They appear in a variety of food products, from beverages to baked goods, and are available for home use.
One type of sugar substitute is the natural sweeteners, such as agave nectar, honey, maple syrup and molasses. These are considered safe but still classified as “added sugar,” since they contain calories and nutrients similar to sugar. Consuming too much can lead to the same health problems as too much sugar: dental cavities, weight gain, higher blood sugar and increased triglycerides. Use these sparingly. Sugar alcohols are semi-nutritive sweeteners. Despite their name, they do not contain ethanol and are not alcoholic. They include sorbitol, xylitol, erythritol, lactitol, maltitol and mannitol. Used to sweeten candy, cookies, bars and chewing gum, they contain on average only half as many calories as sugar, and have a smaller effect on blood sugar. Beware, as they may cause bloating, gas and diarrhea when as few as 10 grams are consumed. Non-caloric artificial sweeteners, non-nutritive sweeteners and high-intensity sweeteners are the terms used for the calorie-free substances that are many times sweeter than table sugar. These include saccharin (Sweet'N Low), aspartame (Equal), sucralose (Splenda), acesulfame potassium (Sweet One), neotame (Newtame) and advantame. These are approved and regulated by the FDA as safe food additives. There are Acceptable Daily Intake (ADI) levels for each of these, much higher than even the heaviest user will likely consume in one day. For example, researchers say an adult can safely consume hundreds of packets of aspartame, sucralose or saccharine daily, or more than a 12-pack of diet soda without an increased risk of cancer. Nonetheless, many people experience headaches or other signs of intolerance, and should listen to their own bodies. Another concern is the effect of these sweeteners on the digestive tract. Sufferers of irritable bowel syndrome are advised to avoid both sugar alcohols and fructose, as these appear to trigger symptoms. You should consult your favorite dietitian for information to address these and other possible symptom-triggering foods. In addition, it is hypothesized that continual use of semi-nutritive and non-nutritive sweeteners will alter bacterial content of the gut. By disrupting the natural balance of good bacteria in the digestive tract, the body becomes susceptible to glucose intolerance, inflammation and metabolic syndrome (the combination of diabetes, heart disease and obesity that affects millions of Americans). Research is still emerging, and the effects vary from person to person. The final category of sugar substitutes is novel sweeteners, including stevia (Truvia) and monk fruit (Nectresse) extracts; these are accepted by the FDA as generally recognized as safe (GRAS). Research is limited, so it is too soon to declare their impact on the gut or other health issues. Given preliminary findings, I recommend, as usual, a moderate approach. If you use sugar substitutes, use less and try a variety. For example, switch from diet soda to flavored sparkling water, switch between stevia and sucralose in your coffee, and try just a teaspoon of honey in your tea. Your taste buds will adjust and your body will be grateful. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/life/2016/02/20/meslissa-wdowik-sugar-substitutes-best/80610556/ *** The new 2015-20 Dietary Guidelines have arrived, and while many readers will not study them carefully, there is an important point to bring to your attention: for the first time, they are telling Americans to limit their intake of sugar to 10 percent (or less) of daily calories.
What is sugar?The sugar guidelines are for limiting “added” sugars, not those found naturally in foods. Natural sugars include those in fruits, vegetables and milk, while added sugars include the various forms that appear in processed food and drinks: glucose, fructose, dextrose, corn syrup and malt syrup, just to name a few. These are interchangeable referred to as added, refined and processed sugars. Why sugar?There are years of data indicating that too much sugar increases risk of heart disease, Type 2 diabetes and leptin resistance, the hormone that regulates body weight. It raises triglyceride, blood pressure and blood sugar levels; it also increases waists and weight, further increasing risk for chronic diseases. How much sugar?Food labels use 2,000 calories as a typical daily intake. At 10 percent of calories, that means 200 calories, 50 grams or 10 teaspoons of added sugar daily. The 2,000 calories are just an average goal; women often need fewer calories, and a suggested reference for women is 1,800 calories. Ten percent would be 180 calories, 45 grams or 9 teaspoons of added sugar. Of course, your caloric needs will also vary depending on age and physical activity level. Where is the sugar?Sugar-sweetened beverages are one of the biggest sources of added sugar. One 12-ounce can of cola provides more than 30 grams, while fruit drinks, coffee drinks and energy drinks contain similar amounts. Coffee creamers and hot chocolate mixes serve up 5-8 grams per tablespoon — and who uses 1 tablespoon? Another significant source of added sugar is breakfast food, including cereal, cereal bars, sweetened instant oatmeal, pastries, toaster pastries and even some breads. All this before noon. What if you avoid this sugar fest and eat healthfully? One client reported this: yogurt with blueberries for breakfast (29 grams sugar), spinach salad with low-fat dressing for lunch (20 grams sugar), apple with peanut butter for a snack (5 grams sugar), sports bar after workout (10 grams sugar) and spaghetti squash with tomato sauce for dinner (6 grams sugar). Well, the 70 grams (17.5 teaspoons) of added sugar she got was better than average but still had room for improvement. As indicated, common sources of added sugar include sweetened yogurt, condiments, reduced-fat desserts and salad dressing and sauces. I have had clients who feel the government should stay out of their meals, and do not feel the guidelines are important. But with the average intake of added sugar in this country topping 22 teaspoons daily, or 130 pounds per year, it’s time to start listening. Forget the math. Just eat smarter – water instead of sweetened beverages, oats instead of sweetened cereal, whole foods instead of boxed mixes and spices in place of sauces. Eating from the earth never tasted so sweet. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/life/2016/02/16/melissa-wdowik-dont-fooled-sugars-sweetness/80468582/ *** As we approach a new year, many are setting goals to eat better and maybe lose some newly gained holiday pounds. Last year brought new diets and recycled old diets, and had many of us talking about what, ultimately, is the best diet.
· Top-rated diets including the DASH, TLC and Biggest Loser diets encourage a variety of whole foods with an emphasis on vegetables, fruits, lean proteins, whole grains and healthy fats, while discouraging processed foods. With reasonable portions, this blueprint has been shown to reduce weight and chronic disease risk. · Clean eating plans, such as The Eat-Clean Diet and The Whole 30, allow you vegetables, fruits, lean protein, whole grains and healthy fats while avoiding sugar, alcohol, additives and preservatives. Some versions eliminate grains, legumes and dairy, and others encourage you to have a cheat day. The concept encourages real foods rather than refined, which is never a bad thing, but it is not necessary to eliminate entire food groups unless you have an allergy or intolerance. · Raw food diets claim that cooking makes food toxic, thus recommend only raw fruits, vegetables and grains. While some heating methods do destroy nutrients, there is no support for the claim that this diet pattern will cure headaches, allergies or arthritis. Even our ancestors used fire. Speaking of which ... · Paleo-type diets, including the Caveman and Stone Age diets, profess that eating like our ancestors will make us leaner and less prone to chronic disease. This diet pattern allows meat, fish, eggs, fruits, vegetables and fats while eliminating grains, beans, peanuts, dairy, sugar and processed foods. This type of diet will lead to weight loss if you typically eat excess calories, but nutrition experts discourage a high meat intake and question the need to remove whole food groups. · Detoxes and cleanses claim to clean you out and rev up your metabolism. If you really think you need to be cleaned out, which your body does naturally, try drinking 8 to 10 cups of water daily and increasing your fiber intake from fruits and vegetables. Then add daily physical activity for a metabolism boost. · Vegetarian diets range from macrobiotic to vegan to inclusion of milk and eggs but no animal flesh. Popular versions include the China Study, Engine 2 and Skinny Bitch diets, and reasons for adhering to them range from weight loss to ethical beliefs. Pro: They all encourage vegetables, fruits and whole grains. Con: Some of these diets are extremely restrictive and make outrageous claims; eating is not meant to be punitive. · My favorite rendition is “flexitarian” eating, emphasizing a plant-based intake (vegetables, legumes, nuts, fruits, whole grains) with a side of dairy, fish, lean meats and other animal products to your liking, and minimal processed foods. This eating style steers the body to a healthy weight while reducing the risk of chronic disease. There is no best diet for weight loss; the most successful reduces calories, period. Choose a style you enjoy and can stick with, and include regular physical activity. For non-dieting tips, see our January newsletter at www.nutritioncenter.colostate.edu. Happy eating and Happy New Year. *** As published in the Fort Collins Coloradoan www.coloradoan.com/story/life/2016/01/07/wdowik-choose-your-diet-wisely-these-trends/77756828/ *** If you are like most Americans, the last six weeks of the year are filled with family, friends and food. Especially food. Usually more food than we can actually consume, meaning much of it goes to waste.
The United Nations Food and Agriculture Organization has identified food waste as a major global problem, estimating that more than 1.3 billion tons of food are wasted each year. In the United States, more than 30 percent of the food supply is thrown away, or 35 million tons per year. The Natural Resources Defense Council estimates we waste 20 pounds per person, per month, with a national annual loss of more than $160 billion. According to the USDA, an average family of four leaves more than $1,500 worth of food uneaten annually. Besides high economic costs, the impact on the climate is mounting. Food trash squanders water, energy and land; with recurring droughts, it seems foolish for farmers to pump water into crops and animals that are not eaten. Also, most food waste goes to landfills, making it the biggest component of municipal solid waste and a significant contributor to methane gas. In fact, it is the third-largest source of methane in the U.S., accounting for 25 percent of methane gas emissions. While some food waste occurs upstream, at the levels of production and storage, a large portion of wastage occurs at the consumer level. Try these tips to reduce your own footprint. ·Buy less food. We often overestimate the amount of food we need; planning ahead and checking your calculations will help with everyday meals as well as holiday gatherings. · Resist impulse buying. Food displays and sales may encourage you to buy extra, but stick to your list, especially for perishable items. · Use smaller plates and serving utensils to cut down on the amount of food that ends up on individual plates — and in the trash. · Encourage diners to serve themselves so they can determine what and how much they would like to eat. · Be aware of food safety. To avoid spoilage, do not leave hot or cold food out for more than two hours. · Store leftovers carefully. Portion foods into small containers so they are easy to access for a fast meal. Refrigerate just what you will eat in two or three days and freeze the rest. Label everything with contents and date. · Use leftovers creatively. Meats can be repurposed into soups, casseroles and salads. Overripe fruit is a great addition to muffins and smoothies, or can be simmered for a warm side dish. Extra bread and rolls become tasty breadcrumbs and croutons, and vegetables can be added to eggs, pasta sauce, chili and stir fry. · Consider composting. Egg shells, vegetable peels and other food scraps lend themselves well to composting. Check your Extension website for information and resources. Since we waste three times more food between November and January than the rest of the year, now is the perfect time to make some changes. Taking small steps now is something we can all be thankful for. *** As published in the Fort Collins Coloradoan http://www.coloradoan.com/story/life/2015/11/23/wdowik-reduce-food-footprint-holiday-season/76168020/ *** If you get tired of hearing about what you should eat less of, you will be happy to read about something you can eat more of to protect your heart, bones, and muscles: potassium!
Heart. Potassium is a mineral that helps relax blood vessels, decrease risk of stroke, and reduce blood pressure. It appears to offset some of the damaging effects of a high sodium (or salt) diet, making blood vessels less stiff as well as helping the body excrete sodium.. Bones. There is a positive link between a diet high in potassium and bone health. Potassium-rich foods produce alkali in the body to maintain acid-base balance. To see how bones are involved, imagine a diet high in grains and protein foods with very little fruits and vegetables. This diet makes the body acidic, sending a signal to bones to neutralize that acid by breaking down bone to release alkali (base). Adding potassium-rich fruits and vegetables to your diet gives your bones a great advantage on the acid-base scale. Muscles. Potassium is needed for muscle contraction, communication between muscles and nerves, and overall muscular function. A diet low in potassium may contribute to fatigue and digestive troubles. Muscle cramps do not always mean you need potassium, but muscle fatigue is a pretty good indicator. The amount of dietary potassium needed to see these positive results on the heart, bones and muscles is reasonable but is not found in the typical American diet. Average intake is 2,650 milligrams each day while the recommended intake is 4,700 milligrams. Of course we eat food, not minerals, so what are the best food sources of potassium? Fruit is naturally high in potassium. In addition to the well-known banana, dried apricots, prunes, cantaloupe, peaches, apples and oranges are the highest sources, followed by almost all other fruits. Aim for at least three servings each day, with a serving being ¼ cup dried and ½ cup whole fruit. Vegetables contain as much potassium as fruit, with leafy green vegetables leading the way along with orange vegetables such as sweet potatoes and acorn squash. Other vegetables are also good sources, and research suggests we should eat four servings daily. One serving is just ½ cup cooked vegetables or 1 cup raw vegetables, so you could meet your goal with two servings each at lunch and dinner. Nuts, beans and lentils also contain a significant amount of potassium. One half cup serving most days can be realistic, especially if you rotate your bean selection between lima, pinto, kidney, great northern, navy and black. Although canned beans are convenient, be sure to rinse them well in a colander to remove excess sodium. Speaking of sodium, sodium and potassium have opposite effects in the body. People with high sodium, low potassium diets are more likely to have high blood pressure, are more likely to die from a heart attack, and are more likely to die from any cause than someone with a higher potassium, lower sodium diet. Hopefully that’s enough to convince you to replace your highest sodium sources (just about anything in a box) with a colorful potassium source! *** As seen in the Fort Collins Coloradan *** You have probably heard of steel-cut oats and wondered if they are just another foodie trend, a much hyped product soon to go the way of acai berries. But hot or cold, these oats are truly a cut above some other oat forms for their nutrition and staying power.
Oats are whole grains with both bran and germ intact. As such, they are a good source of soluble fiber, the fiber that helps lower your body’s cholesterol and appears to reduce your risk of heart disease. The way oats are processed influences their nutritional value and benefits. Instant oats are the most processed oats. They have been cooked, dried, and rolled after harvesting, making them convenient to cook quickly. Unfortunately, they are lower in fiber than other versions and often have added sugar and salt. A quick glance at the label shows 3 teaspoons of sugar and 260 mg of sodium in just one packet, or ½ cup serving. Quick Cooking oats are not pre-cooked; they are rolled oats cut into small pieces, so they also retain their nutrient value while cooking fairly quickly. Rolled oats, also called old fashioned oats, have been flattened and steamed, then dried or toasted after harvest. They are easy to cook and bake with, and when prepared with milk or water, they offer a soft, creamy texture. Steel-cut oats, known as coarse-cut, Scottish, or Irish oats, are whole oat kernels cut into two to three small pieces rather than rolled and steamed. This makes their texture more coarse and chewy than other oat forms, and they are often toasted, resulting in a nutty flavor as well. Steel-cut oats are nutritionally similar to rolled oats, ounce for ounce. Calories, carbohydrates, protein, fat and fiber are much the same. The difference is twofold.
As for my family, we mostly eat the steel cut variety when we choose oats for breakfast. The easiest way to prepare them is to think ahead so we aren’t waiting for 45 minutes on a busy morning. Instead, place ½ cup raw oats and ½ to 1 cup water or milk in a container in the refrigerator overnight. I like mine in a mason jar with a tight lid. In the morning, we reheat or serve cold, stirring and adding our favorite fruit, nuts, and spices. Warm or cold, it’s a great way to start the day. *** As seen in the Fort Collins Coloradoan *** As children head back to school, many parents are searching for ideas for lunches and after-school snacks. Yogurt is a popular option with sales of more than $7 billion a year in the U. S. There is a growing body of evidence that it is a nutrition powerhouse, but also important precautions to keep it from being a decadent dessert.
First, its health benefits.
Second, its drawbacks.
Yogurt can be a nutritious lunch and snack addition for children of all ages. The bottom line: reach for varieties high in protein and low in sugar, and beware cartoon characters. *** As seen in the Fort Collins Coloradoan *** After a recent hip replacement, it seems everyone I talk to has a story about a surgery or injury that has them anxious to get back to their favorite activities. My own research into optimal nutrition for healing provided me the inspiration to share tips so you, too, can be as healthy as ever.
The first part of your diet to pay attention to for healing and recovery is calories. While this is not the time to cut back on calories to lose weight, it is also not the time to fill up on “empty calories”, or foods that provide little vitamins, minerals, and other nutrients. Make all your choices count, and plan ahead to make sure you have wholesome foods on hand to provide you with at least 3 meals and 1-2 snacks throughout the day. Think fruits, vegetables, yogurt, lean proteins and whole grains rather than chips, cookies, and box dinners. Next, be sure to include adequate protein at each meal and snack. Protein provides the building blocks for muscle repair, tissue mending, and collagen formation, in addition to being a key tool for fighting infection and maintaining fluid balance. Good protein sources include meat, poultry, eggs, dairy (or fortified nondairy substitutes such as soy, coconut and almond milk), beans, lentils, soy, and fish. Speaking of fish, fish oils are especially important for recovery of brain injuries, such as concussions. Eating 2-3 servings of fish each week is recommended to get the essential fatty acids EPA and DHA your central nervous system needs. Also be sure to drink enough fluids. It is not unusual for patients to feel fatigued after surgery or injury due to dehydration. Water is your best option, while sports drinks, coffee, tea, milk and juice can contribute towards your daily goal of 8 or more cups of fluids. Other important nutrients for recuperation include:
Lastly, you may be wondering if there are foods you should avoid during this recovery period. Limit refined sugars, as they cause inflammation in your tissues (while you are aiming for anti-inflammatories) and often cause fatigue due to ups and downs in blood sugar levels. Refined sugars are found in many packaged foods and especially prevalent in soda, juice drinks, and energy drinks; remember that water is a better choice than these beverages. While I wish there were a supplement that worked magically on healing our joints, tissues and scars, there is really no better option than a well-balanced diet with attention to the nutrients and foods listed above. Best of luck in your recovery! *** 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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