MyNetDiary Blog

Go Green and Healthy on St. Patrick’s Day

Forget the calorie-laden “green beer” this Saturday, and instead harness your inner Leprechaun with something green and healthful. Juicing is a great way to take in valuable nutrients without having your body word hard to break down the fibers; however, fiber is a beneficial part of any diet and contributes to that feeling of “fullness,” so keep that in mind. Also, those with Diabetes should take care with portion size of their juices as not to over consume carbs.

The additional benefits of consuming juiced fruits and veggies include keeping your heart, liver and kidneys strong and healthy. Plus, juicing has been shown to provide health benefits to cancer patients.

Juicing provides strong nutritional value from the presence of antioxidants, enzymes and phytonutrients.

 •Antioxidants protect the body from cellular damage. Juiced fruits and veggies provide antioxidants that can possibly slow or prevent cancer development, while improving strength and stamina.

 •Enzymes are present in a variety of raw fruits and vegetables. Juicing retains enzymes that help eliminate toxins in the body.

 •Phytonutrients can be obtained through fruits, vegetables, grains, nuts and legumes. Amongst the health benefits of phytonutrients, they have been found to fight cancer and provide an immune system boost.

 According to the National Cancer Institute, free radicals can cause cancer or progress the disease. A diet full of antioxidants from fruit and vegetables include beta-carotene, lycopene and vitamins A, C and E. When consumed daily they can possibly slow or prevent cancer development, improve strength and stamina and prevent infection.

 Some of the best juicing ingredients for cancer patients: carrots, beets, greens, broccoli, cabbage, asparagus and wheatgrass. Items from the ground tend to be the best.

So for your St. Patty’s celebration this week, go green with these juicing recipes, courtesy OMEGA Juicers.

The Ultimate Pot of Gold

Orange Apple Green Juice
2 stalks celery
1/2 cucumber
1 apple
2 oranges
3 big handfuls of sunflower sprouts
1 big handful of broccoli sprouts
3 leaves of kale
1 handful of spinach
1 handful dandelion greens
1 handful cilantro
1 handful beet greens
2 baby bok choy
juice of 1 lemon
1 inch of grated ginger

Luck of the Parsley

1 handful parsley
2 apples
1 handful spinach
1 cucumber
1 lemon
1-inch piece ginger

The Crazy Dublin

3-4 leaves of Kale

5 large Romaine Lettuce leaves

1 Beet, 1/2 bunch of Cilantro

1 Lime, 2 cups fresh Spinach

1/2 Apple

Cherry tomatoes for garnish (optional)

Irish Twist

3 cups fresh baby Spinach

1 Lime, 1 large Tomato

2-3 Carrots and 1/2 Carrot top bunch

1/2 bunch Parsley

1 stalk Celery

Green Morning

4-6 Carrots

4 stalks of Celery

1 Lemon

1 Macintosh or Yellow Apple

Romance Me with Chocolate!

Move over wine and flowers, there is another aphrodisiac to compete for winning my heart this Valentine’s Day – chocolate! What is it about chocolate that makes us so darn happy and perhaps, “in the mood?” It’s probably a combination of factors - naturally occurring psychoactive molecules (how’s that for a money word?) combined with a delightful texture and flavor. If you are looking for chocolate with the highest concentration of healthful and psychoactive molecules, then go for the darkest chocolate you can find. The cocoa mass or liquor is the source of the psychoactive, antioxidant, and nutrient content in chocolate – so chocolate with a higher percentage of cocoa will have more of these beneficial molecules. 100% unsweetened chocolate or cocoa powder will have the highest content of all.  

Texture & Taste

Don’t discount the sheer gustatory pleasure of consuming chocolate. It has as much to do with the enjoyment of chocolate as anything else. That luscious silky texture is partly due to its melting temperature of 95°F (35°C) – this is just under our average body temperature of 98.6°F (37°C). To get the best flavor, place chocolate in your mouth and hold it there for a few seconds. Once it starts to melt, your tongue in concert with a working nose, will allow you to perceive a range of flavors as well as experience the silky texture as you roll the chocolate around in your mouth before swallowing. Yes, heaven on earth.  

Energizing

Stimulants increase alertness, excitement, locomotion, and heart rate. Whereas coffee has enough caffeine to knock your socks off, dark chocolate has just enough to gently peel them off. Dark chocolate (70-85% cocoa) has about 23 mg caffeine per 1 oz serving compared to about 100 mg per cup of drip coffee. Cocoa also has another stimulant, theobromine, which is also responsible for making dogs very sick when they eat our not-well-enough-hidden stash of chocolate.

PEA, a.k.a. “the love chemical”
For those of you who swear by chocolate’s aphrodisiac properties, it could be the PEA (Phenylethylalanine) content that is revving your engine. PEA is a stimulant that can produce euphoria and satisfaction. It is chemically related to amphetamine.

Antioxidants

In addition to pleasure, chocolate is good for your heart health. Consuming cocoa flavonoids (polyphenols) helps reduce blood pressure, improve blood flow, lower LDLs, raise HDLs, and overall, lower risk of heart disease. But how much do we have to eat to see these health effects? Dr. Eric Ding posted (see MyNetDiary’s blog) that we would have to eat about 400-500 mg of dark chocolate every day to get enough flavonoids to see these health effects. However, there could still be some benefit to consuming small amounts of chocolate daily, as Taubert et al. reported in “Effects of Low Habitual Cocoa Intake on Blood Pressure and Bioactive Nitric Oxide” (JAMA, 7/4/07). In their small study, they saw reduced blood pressure in folks with hypertension with only 6.3 grams (1/4 oz) of dark chocolate consumed daily for 18 weeks.  

Nutrients

Surprise! Per ounce, dark chocolate is a good source of iron (3.4 mg or 19% DV), copper (0.5 mg or 25% DV), and dietary fiber (3 g). Although dark chocolate is high in saturated fat, studies have shown that it does not promote heart disease or raise LDL levels. This is in part related to the type of saturated fat in cocoa - stearic acid.

Milk vs. White vs. Dark

Milk chocolate has less cocoa and more added sugars and fats (e.g. milk fat) than dark chocolate – which is going in the wrong direction for heart health. White chocolate has no cocoa at all, only cocoa butter and added ingredients. So, for a sweet that is packed with the most healthful molecules, go with dark chocolate with the highest cocoa content you can find.  

Try pairing a dark chocolate (e.g. 85% cocoa) with fruit and champagne to start your Valentine’s Day evening off right – with or without your true love! Your brain and your heart will thank you for it.  

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Jim Spadaccini. Exploratorium, Exploring Online. The Sweet Lure of Chocolate.

Freemantle, M. What’s That Stuff? CENEAR. 2000;78(49):82.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

White Fruits & Veggies – Don’t Knock ‘Em!

If I had a nickel for every time a patient told me that they were told not to eat “white vegetables” I’d be rich. And to boot, I do not agree with that overly simplistic approach to picking fruits and vegetables. Excluding white fruits and vegetables is not wise – it means excluding nutrient-rich foods that have important health benefits.

Anthoxanthins

White fruits and veggies are not just those with white skins, they also include those with white interior fleshy parts. The “white” color comes from naturally-occurring plant pigments called anthoxanthins. This umbrella term includes a wide variety of bioactive chemicals loosely termed “flavonoids” – which include flavones (e.g. rutinol), flavonols (e.g. quercetin), flavonones (e.g. naringin) and flavanols (e.g. catechins and leucoanthocyanins). They are all antioxidants that are also reputed to have anti-inflammatory and anticarcinogenic activity. That is, eating plenty of anthoxanthins from fruits and vegetables might help reduce our risk of cancer and cardiovascular disease.

Color Changes

Cook or soak cauliflower in an acid (e.g. lemon juice) and the white becomes very bright. Cook or soak it in a base (e.g. pH above 7 – baking soda) and the vegetable turns yellow. Cooking it in an aluminum or cast iron pan will cause it to turn an off yellow color since anthoxanthins have a tendency to glob onto (or “complex with”) minerals.

White Fruits & Veggies

Some examples of white fruits and veggies include apples, pears, apple juice, bananas, cauliflower, chicory, cucumber, mushrooms, white potatoes and soybeans.

If you need encouragement to increase your intake of white fruits and vegetables, then consider reading the article from USA Today (published 9/16/11), “White Fruits & Vegetables Might Lower Stroke Risk.” The authors of the original study estimate that the risk of stroke was reduced by 9% for every 25 gram increase in white fruit consumed (pears and apples). That is less than an ounce of fruit!

White Potatoes

While I agree that folks would do well to ditch potato chips and French fries, I absolutely do not agree that plain unprocessed white potatoes have to be eliminated from a healthy eating plan. Please do not throw the baby out with the bathwater. A medium baked potato with its skin on (about 6 oz) is an excellent source of potassium, vitamin C, and vitamin B6 and a good source of iron and fiber. The carbs are reasonable (36 total carbohydrate grams or about 2.5 carb choices for diabetes meal planning) as are the 160 calories. Eat the skin and flesh and watch what you put on the potato. Nonfat plain Greek yogurt is a delicious substitute for sour cream – far lower in calories and zero saturated fat!

Have questions or comments about this post? Please feel free to comment on MyNetDiary’s Forum or Facebook page. I would love to hear from you!

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources

Linda Oude Griep et al. Colors of Fruits and Vegetables and Incidence of Stroke. Accessed online at the American Heart Association 9/26/11.

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.

Where There’s a Pill There’s a Plate: Finding Nutrition Naturally

Certainly vitamin pills can be a convenient and quick way to ensure your body receives adequate doses of needed nutrients, but a cupboard full of vitamins should never be a substitute for a fridge drawer full of fresh vegetables. Below you will find which essential vitamins you can get from whole foods instead of plastic bottles.

But before we get into that, it should be said that taking vitamins is not necessarily a bad thing. In fact, they can at times boost one’s nutrition. The Mayo Clinic recommends that vitamins or dietary supplements may be appropriate under the following conditions:

·        If one consumes less than 1,600 calories a day or doesn’t eat well

·        Is a vegetarian or vegan who eats a limited selection of foods

·        Is pregnant, trying to get pregnant or may be breastfeeding

·        Is a woman who experiences heavy bleeding during her menstrual cycle

·        Is a postmenopausal woman

·        Has a medical condition that affects how nutrients are absorbed by the body

·        Has difficulties with digestion

If vitamins and dietary supplements are taken, it should go without saying that it’s important to choose the highest quality pills that fall within your budget. And don’t get carried away by misleading labels or mega-doses. Generally it’s best to choose a vitamin or mineral supplement that provides about 100 percent of the Daily Value (DV), not 500 percent or just 20 percent. One exception here is a calcium supplement, which is usually taken in smaller doses as a 100 percent calcium pill would be too large to swallow. Also, look for expiration dates and a logo of a reliable testing organization, such as the U.S. Pharmacopeia (USP).

Now we’ll discuss where and how one can find a selection of essential vitamins in whole foods and why it’s important to do so. Whole foods are complex and offer a wider variety of micronutrients than a pill can provide. Whole foods provide dietary fiber, which can actually help prevent certain diseases like Type 2 Diabetes and heart disease. Whole foods also contain substances other than nutrients that are beneficial to our bodies. Fresh fruits and vegetables, for instance, contain a substance called a phytochemical, which can help protect against cancer, and they are good sources of antioxidants, which slow cell and tissue damage.

With all nutrients, it is vital to understand what the DRI (Dietary Reference Intake) is for each nutrient. MyNetDiary members can see their DRI listed automatically for each of the nutrients they choose to track.

Here is a list of six different essential vitamins and how they can be found in whole foods:

·        Vitamin A – This nutrient helps your eyesight, skin and immune system. To get 100% of Vitamin A, have a cup of cantaloupe, a medium raw carrot or a couple cups of raw spinach.

·        Vitamin B6 – This nutrient is needed for healthy brain function. You can find a third of your DRI of Vitamin B6 in a medium baked potato or a half-cup of canned garbanzo beans.

·        Vitamin B12 – You need this nutrient for keeping your nerves and blood cells in check. Find Vitamin B12 naturally in three ounces of salmon or through fortified breakfast cereals.

·        Vitamin C – One of the body’s best antioxidants, Vitamin C is easily ingested through a half-cup of raw green bell pepper.

·        Vitamin D – Helping your body absorb calcium and vital to bone health, you can find healthy doses of Vitamin D in mackerel, salmon or canned tuna.

·        Vitamin E – To boost your immune system and fight off viruses, Vitamin E is easily found in a few ounces of almonds or sunflower seeds. One tablespoon of wheat germ oil will give you 100 percent of your DRI for Vitamin E.

Do you have any “go-to” foods for finding your nutrients? Share them with us and other MyNetDiary members on our Facebook page or in our Community Forum. 

Dietary Guidelines for Americans 2010

For those of you looking for current, evidence-based nutrition guidance, be sure to take a look at the new Dietary Guidelines for Americans 2010.  

These guidelines are for all Americans, aged 2 years or older, including those at increased risk for chronic diseases such as heart disease, high blood pressure, diabetes, cancer and osteoporosis. They are based upon findings from an extensive review of nutrition studies. I will review key recommendations because I think they are really important.

Balancing calories to manage weight. There is a large body of evidence linking obesity (BMI of 30 or more) to increased risk for chronic disease, death at all ages, as well as increased social stigma and discrimination. Therefore, achieving a healthy weight is important. The focus is achieving a calories balance by controlling caloric intake and increasing physical activity. MyNetDiary members, you have a leg up on this one!

Foods to Reduce. The usual suspects make their appearance in this list: sodium, solid fats, partially hydrogenated oils (synthetic trans fats), dietary cholesterol, added sugars, refined grains (e.g. white flour) and alcohol. Solid fats are those that are solid at room temperature and are typically very high in saturated and/or trans fats. Animal sources of solid fats include fatty cold cuts, sausage, bacon, full fat/whole dairy products (e.g. cheese, butter, and milk), fatty cuts of beef and pork and poultry skin. Plant sources of solid fats include coconut, palm kernel, and palm oils.

However, a few things surprised me in this category:

Sodium: I thought that the sodium recommendation was going to drop to 1500 mg for everyone.  Instead, the sodium goal remains under 2300 mg for the general population (no change from the 2005 guidelines). Sodium drops to 1500 mg for those who: are 51 years or older, are African American regardless of age, or have high blood pressure, diabetes or chronic kidney disease.  Before you do a happy dance, note that about half the population meets the criteria for following the 1500 mg goal. MyNetDiary users, you can track sodium in “mg” to find out how much you currently consume as well as to identify foods high in sodium.    

Saturated fat: The new guideline is to consume less than 10% of your total calories from saturated fat. I thought that this guideline would drop to meet the American Heart Association’s recommendation of less than 7%. For a 2000 calories diet, your goal would be less than 22 grams if you followed the Dietary Guidelines; whereas it would be less than 16 grams if you followed the American Heart Association’s recommendation. That is quite a difference. Since most of us die from heart disease, I follow the American Heart Association’s guidelines.

Foods to Increase. I love ending on a happy note. In this case, we want to add more foods to our eating plan, all the while keeping our calories in check: fruit, veggies (esp. dark green, red, and orange colors), dried beans/peas (legumes such as lentils, pinto beans, etc), nuts/seeds, whole grains (at least half your servings), fat-free or low-fat milk and milk products or fortified soy beverages and fish/seafood. These foods are nutrient-dense and provide valuable vitamins, minerals, fiber, antioxidants, and macronutrients (fat, carbs, protein) for a reasonable caloric cost.    

Nutrients to Increase. Specific nutrients that we tend to be low in and should be increased via food and/or supplementation include: vitamin D (600 IU for adults up to 70 years, 800 IU if 71 years or older), calcium (1000 mg for adults, 1200 mg for men over 70 years, 1200 mg for women 51 years or older), fiber (25 g for women, 38 g for men), and potassium (4700 mg for adults, 5100 mg if breastfeeding).

Population-specific foods/nutrients to increase include: iron and folate for women of childbearing age and during pregnancy, low mercury fish/seafood for pregnancy and vitamin B12 for those of you aged 50 years or older.

Have questions about this topic?  Let’s hear from you!  Post your questions on MyNetDiary’s Forum.    

Best,
Kathy Isacks, MPS, RD
Consulting Dietitian for MyNetDiary

More Resources
Dietary Guidelines for Americans 2010: Full Report

Disclaimer: Please note that we cannot provide personalized advice and that the information provided does not constitute medical advice. If you are seeking medical advice, please visit a medical professional.