Superfoods: Nutrient Powerhouses

Superfood {soo-per food}: A real, minimally processed food that is rich in vitamins, minerals and other nutrients. Superfoods are nutrient dense, which means they contain good sources of multiple nutrients for minimal calories.
Brightly colored fruits and vegetables, nuts, seeds, beans, and aromatic and brightly colored herbs and spices are all considered superfoods.
Superfoods slow the aging process, and fight against and prevent diabetes, obesity, wrinkles, and degenerative diseases. They regulate metabolism, lower cholesterol and blood pressure, and protect against heart disease and cancer. Superfoods protect organs from toxins and promote digestive health. They do all these things by fighting oxidation, inflammation and toxins.
Eating a variety of superfoods will help you maintain weight, fight disease and live longer. They can also put you in a better mood!

Remember that no food, no matter how “super” can stand alone or replace a well-rounded healthy diet.

“Fifty to seventy percent of suffering could be eliminated by what people eat and how they move.”~ Nutritionist Elizabeth Somer

Breakfast: A Healthy Habit

By Robin Quay, MS, RD, Sodexo Dietitian

Studies show that people, who eat a healthy breakfast, have a lot of other healthy habits which help them weigh less, feel better, and have more energy for work, fitness and leisure activities. People who eat a healthy breakfast tend to eat healthier foods throughout the day, and tend to exercise. People who skip breakfast, or grab a donut or a fast food breakfast, tend to eat unhealthy foods throughout the day. They also tend to be people who don’t exercise.

Eating a healthy breakfast can be an important step on the road to health and wellness. A nutritious breakfast contributes important vitamins, minerals and other nutrients to the diet, ensuring that you are getting everything you need so your body can perform efficiently. Breakfasts that contain protein and whole grains can help you feel full until lunchtime, so you avoid an unhealthy snack midmorning, reducing calorie, fat and sugar intake. It has been suggested that eating breakfast may reduce hunger during the day, leading to lower calorie intake, which can help maintain a healthy weight. The energy provided by eating breakfast may increase physical activity during the day.

A healthy breakfast should contain fruit and/or vegetables, lean protein and whole grains. Here are some quick and easy ideas to get you started.

Fresh fruit and yogurt with nuts or granola topping

Whole wheat bread or toast with natural peanut butter or almond butter and fresh fruit

Eggs, whole wheat toast and fruit

Breakfast sandwich made with a whole wheat English muffin, egg, cheese, tomato and raw spinach

Oatmeal with fresh fruit and nuts

Veggie omelet with whole wheat toast

Smoothie made with milk, fruit, leafy greens and nut butter (I find that these don’t have much staying power, so I eat a hard-boiled egg on the side.)

Banana with peanut butter

Whole grain cereal with milk and fruit (cereal should have at least 3 gm of fiber per serving, and no more than 6 gms of sugar per serving).

If you don’t have time to make breakfast in the morning, you can make it ahead of time. Oatmeal heats up quickly in the microwave, and hard-boiled eggs are precooked and ready when you are. A peanut butter sandwich can be made the night before.

Start with a healthy breakfast, and all kinds of good things will follow!

Acid-Base Balance: Another Reason to Eat Your Veggies and Fruits

Robin Quay, MS, RD Dietitian for Sodexo

Did you know that common foods in the standard American diet cause a state of chronic systemic metabolic acidosis? Not only does it sound horrible, it actually causes a lot of trouble for us, leading to bone loss, muscle degradation, and accelerated aging. Being in an alkaline, or basic, state is best for our health and best to avoid disease.

The good news is, what we eat can have a big impact on whether our bodies are in an acidic or alkaline state. By making the right food choices, we can protect our bones and muscles from debilitating loss.

Foods that are acid producing are meats, dairy, legumes and grains. In order to neutralize the acids produced by these foods, our bodies pull calcium from bones, and glutamine from muscles, weakening them. However, if we eat foods that are alkaline, or basic, we can counteract these effects.

Foods that are alkaline to the body are….FRUITS AND VEGGIES! It may seem like these foods, especially fruits, are acidic. Even though they’re acidic outside the body, they are alkaline inside the body. To counteract the acids produced by meats, dairy, legumes and grains, we simply need to eat 2 fist-size servings of fruits and vegetables with every meal.

How do we do this? Besides just grabbing a piece of fruit, or adding a cooked vegetable or salad to our meals, we can make fruits and vegetables, not bread or cereal, the center of breakfast. We can swap out the rice or bread at meals for starchy vegetables like sweet potatoes or winter squash. We can have fresh or cooked fruits for dessert, and we can choose fresh foods over processed ones.

So save your bones. Save your muscles. Stop the wrinkles. Achieve acid-base balance. Eat more fruits and vegetables.

http://www.livestrong.com/article/405861-acid-base-balance-exercises/

http://running.competitor.com/2012/11/video/eat-and-run-acid-base-balance_6299

http://www.acupuncturetoday.com/mpacms/at/article.php?id=28241

http://www.vegsource.com/pahy/acidbase-balance—how-do-your-favorite-foods-stack-up.html

Make Your Veggies More Exciting…Roast Them!

We all know that vegetables are good for us, and that we need to eat lots of them. The recommendations are that adults eat 4 to 5 servings a day. Vegetables provide vitamins, minerals, and fiber, as well as antioxidants and phytonutrients. These nutrients help protect against damage from oxidation, inflammation, and toxins, which can cause heart disease, diabetes and cancer.

However, sometimes vegetables can get a little boring. You know the feeling, where you just can’t face another salad or serving of steamed vegetables. It’s time for a new preparation method. Have you considered roasting vegetables?

Roasting vegetables is a great way to bring out the delicious and unique flavors that vegetables offer. It’s an easy cooking method that produces great results. The process is fairly straightforward. You simply combine vegetables with seasonings and olive oil or another healthy oil. Then you place them on a baking sheet and roast them in the oven. As they cook and get a little “char” on them, the flavors develop and the sweetness of the vegetables comes out. They don’t need a lot of attention while they are roasting, so your time is freed up to prepare the other items in your meal.

Here are some of my favorite roasted vegetable recipes for you to try. They are so delicious, you will want to eat all your veggies!

Roasted Cauliflower with Tahini Sauce

¼ cup extra virgin olive oil

4 tsp ground cumin

2 heads cauliflower, cored and broken into 1 ½” florets

Kosher salt and black pepper to taste

½ cup tahini

3 cloves garlic, smashed and minced into a paste

Juice of one lemon

-Heat oven to 500 degrees F. Toss together oil, cumin, cauliflower, and salt and pepper in a large bowl. Transfer to 2 rimmed baking sheets; spread out evenly. Bake, rotating pans from top to bottom and front to back, until cauliflower is browned and tender, 25-30 minutes. There should be a little char here and there.

Meanwhile, combine tahini, garlic, lemon juice and ½ cup water in a small bowl and season with salt. Serve cauliflower hot or at room temperature with tahini sauce.

From sugarlandmusic.com

Roasted Brussels Sprouts with Pecans

2 pounds Brussels sprouts trimmed and halved

1 cup pecans, roughly chopped

2 Tbsp olive oil

2 cloves garlic, finely chopped

Kosher salt and black pepper

Heat oven to 400 degrees F. On a large, rimmed baking sheet, toss Brussels sprouts, pecans, oil, garlic, ½ tsp. salt and ¼ tsp. pepper. Turn the Brussels Sprouts cut side down.

Roast until golden and tender, 20-25 min, depending on your oven. I cook mine until some have a little dark char in places.

From sugarlandmusic.com

Roasted Eggplant and Tomatoes With Parmesan Cheese

2 small eggplants, cut crosswise into 1/4-inch slices

6 medium plum tomatoes, cut crosswise into 1/4-inch slices

1 teaspoon salt

1/4 teaspoon freshly ground black pepper

2 tablespoons extra-virgin olive oil

2 cloves garlic, minced

6 to 8 basil leaves, finely chopped, or about 1 teaspoon dried leaf basil

Fresh shredded Parmesan cheese

Spray a large shallow baking pan with olive oil spray or grease with olive oil. Heat oven to 425°.

In a large food storage bag or bowl, toss the sliced eggplant and tomatoes with the salt, pepper, olive oil, garlic, and basil.

Spread the sliced tomatoes and eggplant out in the prepared baking pan in a single layer (overlapping a little is okay, but if you’re stacking, use 2 pans.)

Bake the slices for 35 to 45 minutes, or until vegetables are nicely browned. Sprinkle with fresh Parmesan cheese.
Serves 4 to 6.

From southernfood.about.com

10 Tips for a Healthier, Happier You

Robin Quay, MS, RD, Sodexo Dietitian

#1. Plan Ahead-Plan meals and snacks ahead of time, and use a grocery list when shopping. You’ll be less likely to hit the drive-thru on your way home from work when you have a plan for a tastier, healthier meal.

#2. Make Over Your Fridge/Pantry-Clean out unhealthy, high-calorie, low nutrient foods from your shelves and replace them with healthy choices.

#3. Don’t Skip Meals-Skipping meals often leads to overeating at the next meal, causing increased intake and weight gain. Also, regular meals and snacks keep the metabolism from slowing.

#4. Eat More Fruits and Veggies-Fruits and vegetables contain tons of important nutrients: vitamins, minerals, fiber & phytonutrients. The recommended intake is 7-9 servings a day. The easiest way to be sure you’re getting is enough is to eat at least one serving with every meal or snack.

#5. Eat Whole Grains-Whole grain bread, rolls, crackers and wraps, brown rice, whole wheat pasta, and whole grain cereal are nutritionally superior to their refined counterparts. Read labels to find whole grain products, and order whole grain items when dining out.

#6. Snack Smart- fruit, vegetables, whole grains, nuts, and low-fat cheese and yogurt are delicious and filling snacks that are low in calories and high in nutrients.

#7. Move More-For good health, it’s recommended that adults participate in moderately intense aerobic activity at least 2.5 hours a week, and muscle strengthening activities that involve all major muscle groups 2 or more days a week.

#8. Weigh Yourself Regularly-weigh yourself no more than once a day, but at least once a week. That way, if your weight starts to increase, you can make changes before things get out of hand.

#9. Re-Think Your Drink-Sodas, sports drinks, energy drinks, fancy coffees, and even juice are high in calories and low in nutrients. Water is the healthiest beverage choice.

#10. Take Action-set realistic and measurable goals you can reach given your schedule and commitments. “I’ll have water with lunch instead of soda” is a much more attainable goal than “I’ll eat less sugar”.  Remember that small changes add up over time: Eating 50 calories less each day would mean a 5 pound weight loss each year.

Fruit of the Month: Nectarines

Robin Quay, MS, RD, Sodexo Dietitian

A nectarine is a delicious summer fruit that looks like a peach, but it has a smooth skin instead of a fuzzy skin. In fact, a nectarine is genetically identical to a peach. The only difference is a recessive gene that determines whether or not the skin will be fuzzy.

Nectarines are bred to be smaller, firmer and sweeter than peaches. They are known for their intense flavor and juiciness. They can have yellow or white flesh, and can either be freestone, where the flesh separates readily from the pit, or clingstone, where the flesh clings tightly to the pit.

Nectarines can be used the same way as peaches. Sometimes, it’s advantageous to use nectarines in place of peaches in recipes. Since the skin of the nectarine is smooth, it’s not necessary to peel them for use in items like pies, cobblers and salads.

Nectarines are a good source of dietary fiber, vitamin A, niacin and potassium and a very good source of vitamin C. They contain more vitamin A and potassium than peaches. They are low in calories, containing about 70 calories each, and are fat and sodium free.  And of course, they contain antioxidants and anti-inflammatory properties which help reduce the risk of many chronic diseases. The antioxidants in nectarines are especially beneficial for maintaining healthy skin.

Virginia-grown nectarines are available from July-September.

For more information about nectarines, and for some recipes using them, visit these sites:

http://www.fruitsandveggiesmatter.gov/month/nectarine.html

http://www.wisegeek.com/what-is-the-difference-between-a-peach-and-a-nectarine.htm

http://www.uri.edu/ce/factsheets/sheets/peaches.html

http://nutritiondata.self.com/facts/fruits-and-fruit-juices/1962/2

http://www.101healthyrecipes.com/health-benefits-of-fruit/nectarine-fruit-facts-health-benefits-101.php

http://www.jerseyfruit.com/health_peaches.asp

 

Vegetable of the Month: Okra

Robin Quay, MS, RD, Sodexo Dietitian

Have you ever wondered why okra is so slimy? It’s because it contains high amounts of mucilage, a type of soluable fiber. Mucilage provides amazing health benefits. It stabilizes blood glucose by slowing down glucose absorption. It also traps excess cholesterol and toxins, and “escorts” them out of the body, which helps protect against cancer and heart disease.

Okra is a good or very good source of 13 essential vitamins and minerals, including vitamin K, folate, vitamin C, thiamin, magnesium, calcium, zinc, and the flavonoids beta-carotene, xanthin and lutein. Flavonoids function to reduce damaging oxidation and inflammation reactions. Okra is a low calorie, high nutrient food, with 1 cup of raw okra containing about 30 calories.

There are a couple of ways to minimize the slime factor associated with okra. The more it’s cut, the more slime, so when preparing okra, just trim the ends.  Also, avoid overcooking, as that tends to release more slime. Or, use slime to your advantage-it’s a great thickener for soups and stews.

For more information about this nutrient-packed vegetable, go to: http://www.fruitsandveggiesmatter.gov/month/okra.html

For some healthy okra recipes, go to: http://kblog.lunchboxbunch.com/2009/04/i-love-okra-vegan-recipes.html

 

Eat Your Vegetables!

Robin Quay, MS, RD Sodexo Dietitian

We’ve heard it our whole lives, “Eat your vegetables!” But why? Why are vegetables so important?

It turns out that vegetables are nutrient powerhouses packed all kinds of amazing substances that protect you from chronic diseases.

Chronic inflammation and free radicals, caused by oxidation, are at the root of many diseases including heart disease, diabetes, cancer and even aging.

Both free radical formation and inflammation are normal metabolic responses in the human body. The problem is, due to many lifestyle choices, there’s too much of both, which leads to cell damage which causes disease.

Free radicals are overly reactive oxygen-containing molecules.  They are by-products of normal metabolism, but also come from toxins in the air, cigarette smoke, medications, radiation, hydrogenated fats, polyunsaturated fats, UV light, and stress. As free radicals travel through the body, they can damage any cell, anywhere. That damage can lead to heart disease, cancer, diabetes, aging and age-related disease.

Inflammation is caused by an immune system that is turned “on” all the time because of exposure to toxic and inflammatory substances in food, water, and air, as well as allergy-triggering substances, poor general health, use of medicines, poor diet, lack of exercise, stress, and hidden or chronic infections. Chronic inflammation is at the root of heart disease, obesity, diabetes, dementia, depression, cancer and rapid aging.

And guess what gets rid of free radicals and unwanted inflammation? Phytonutrients and antioxidants including flavonoids, carotenoids, glucosinolates, and omega-3 fatty acids …that are found in vegetables!!!

In order to get adequate phytonutrients and ward off unwanted free radicals and inflammation, you need to eat at least 2 cups of vegetables each day. The more you eat, and the more variety you eat, the more nutrients you’ll consume, which will provide more disease fighting power. If you can eat 3-4 cups a day, you’ll be even healthier. For more information on vegetable servings, go to http://www.fruitsandveggiesmatter.gov.

Plants contain thousands of phytonutrients, and they work together. It’s important to eat whole foods instead of taking individual supplements.

It looks like Mom was right. We really do need to eat our vegetables.

http://www.hsph.harvard.edu/nutritionsource/questions/omega-3/index.html

http://www.whfoods.com/

http://www.mnwelldir.org/docs/terrain/chronic_inflammation.htm

http://www.boost-immune-health.com/free%20radicals.html

http://thehive.modbee.com/node/13459