Should you avoid white vegetables?

Last Saturday I was at a rural Georgia Farm Festival and I bought a bag of potatoes from a local farmer (photo of my purchase to the left). As I carried the 5-pound bag to my car, a stranger approached me wagging her finger at me. She said, "You shouldn't eat those. I stopped eating potatoes years ago because white vegetables are horrible and you might as well pour sugar down your throat."  I was stunned by her comment on many levels. First, when did it become acceptable for a stranger to give out nutrition advice? Second, she was just plain wrong.

A recent paper (executive summary available for free at http://advances.nutrition.org/content/4/3/318S.full.pdf) published a roundtable discussion convened on the campus of Purdue with leading nutrition experts. The topic of the roundtable and the summary was, "White vegetables: A forgotten sources of nutrients."  As nutritionists, we often tell our clients to choose a colorful diet but maybe we should have emphasized that white vegetables are healthy, too, and certainly are not devoid of nutrients. One of the experts cited in the paper reminded us that white vegetables contain important nutrients like vitamins C and D, potassium, calcium, and dietary fiber, and color is not an accurate indicator of these nutrients. In addition to potatoes, other white vegetables include onions, cauliflower, mushrooms, and turnips and if we only used color as a guide to choosing our veggies we would miss some key nutrients.

Only 2-3% of Americans get the recommended intake of potassium and potatoes are one of our best sources of this important mineral. Higher potassium intakes are associated with lower blood pressure and the DASH diet, a meal plan designed to lower blood pressure, contains many potassium-rich foods, including potatoes. Potatoes are naturally low in sodium and high in potassium; a healthy combination.

Potatoes are also a good source of dietary fiber and not just in the skin. The flesh of the potato has soluble fiber, the kind of fiber that helps to lower blood cholesterol levels.

As for the comment that potatoes=sugar, well, that is a reference to the glycemic index; a measure of how a fixed amount of a carbohydrate in a food affects blood sugar. Potatoes have a higher glycemic index than other vegetables but that doesn't mean they are the same as eating sugar. Most of use eat potatoes as part of a meal and the other foods in the meal can alter or lower the glycemic response of a single food.

I am going to prepare my potatoes by roasting them with a drizzle of olive oil and dried rosemary for a delicious side dish. Oh, and by the way, I saw the woman who admonished me later on at the festival eating hot dogs and, you guessed it, a bag of potato chips!

Spice it up

Lately, I've been in a food rut; going back to the same recipes time and time again. Then I read an article in the summer issue of the American Institute for Cancer Research (available at aicr.org under publications tab Science Now) called The Spices of Cancer Protection. Herbs and spices have long been known to have plant compounds called phytochemicals similar to those found in fruits and vegetables. Scientists have been trying to unlock the cancer protective effects of phytochemicals and they are discovering that certain spices have potent anti-cancer effects; well, at least in the lab. It is too early to swallow tablespoons of  the stuff out of your spice rack, but it is never too early to learn how to use these spices in cooking for many reasons. Using spices can help you replace sodium, impart flavor without fat, and wake up your palate to new flavors.

The spices being studied for cancer protection include allspice, cinnamon, cumin, turmeric, and black pepper. Garlic, although not a spice, is also included as we tend to use garlic as a seasoning (unless you trying to ward off vampires and then it becomes costume jewelry.)  The ways in which spices fight cancer are many and range from repairing DNA, reducing inflammation, regulating hormones, and altering cancer cell metabolism. Not all spices have the same effects so for now it is a good idea to include a wide variety of spices in your diet.

But, getting back to my food rut...how to overcome it? That is where a cool online tool from McCormick comes in (I have no relationship with the company and learned about it at a presentation at The Culinary Institute of America). McCormick has launched "Flavor Print" (accessed from McCormick website at mccormick.com/flavor print) an online tool based on sensory science that "reads your palate" to discover your personal flavor print. I started by rating foods that I liked; a thumbs up or thumbs down task. I rated everything from my like or dislike of hoppy beer (dislike), arugula (like), and pfeffernuse cookies (dislike). After rating a bunch of foods, my flavor print appeared. Turns out, I'm cheesey, garlic and onionish, and coffee and chocolatey. Next, I rated by cooking preferences (I've never deep-fried but I love to grill) and went to the recipe section to find matches to my flavor print. Based on my palate, I found several mouth- watering recipes like Slow Cooker Italian Beef (89% match), Almond and Date Bulgar Salad with Sofrito (88% match), and Grilled Chicken and Blueberry Pasta Salad (88% match). Fair warning, this online exercise will make your hungry!

I think this tool could break me out of my food rut and help me include more cancer-fighting spices in my diet. My 80-something year old mother-in-law will be spending some time with me and as many seniors do, she complains she has little appetite. I think the first thing we'll do is her Flavor Print and then head to the grocery store!

Resvertrol: Longevity Miracle?

Last month a small study of 27 men in their 60s got national attention. The author of the study, a doctoral student, gave some of the men 250 milligrams of a resveratrol supplement and the other half got a placebo. The men were all healthy but not physically active. The men were put through a rigorous exercise program for 8 weeks. At the end of the study all the men showed improvements in physical fitness but the men not getting the resveratrol supplement showed greater improvement in fitness and blood lipid levels. The media reported that resveratrol "negated" exercise benefits and started the worried well wondering if they should toss their expensive resveratrol supplements in the trash and stop drinking red wine.

Resveratrol is a polyphenolic compound found in the skin of red grapes, berries, grape juice, pistachios and peanuts. The compound has antioxidant properties, reduces inflammation, initiates programmed cell death (a good thing in cancer prevention), improves nerve function and improves insulin sensitivity. All of these changes are good for human health but the problem is that most of the studies on resveratrol were done in animals or test tubes; very few studies were conducted in humans and no long term studies have been done for benefits or safety. For example, mice got anywhere from 22-400 milligrams of resveratrol per kilogram of body weight....far more than we would get in supplement form. And red wine, has about 1-2 milligrams PER BOTTLE of wine, according to ConsumerLab.com

So, even though evidence is slim for the benefits of resveratrol supplements on human health that hasn't stopped the flood of supplements marketed to seniors. Dr. Oz has even blessed resveratrol as one of the "4 supplements for a longer life." So, now, based on one small study, resveratrol is bad?

Not so fast, resveratrol is found in many healthy foods and we should all be consuming berries, grapes, and nuts as part of a healthy diet. Red wine, in moderation, and consumed with a meal, has heart health benefits beyond resveratrol. But, that small study did remind us that supplements are not thoroughly evaluated by the Food and Drug Administration for effectiveness or safety....let the buyer beware! Don't believe the Internet supplement sales hype and stay healthy the old fashioned way....exercise and eat well. And, enjoy a glass of red wine if you drink alcohol without worry that you will get "too much" resveratrol.

Peanuts and Baseball

"Take me out to the ballgame....buy me some peanuts...."

Baseball and peanuts are a natural combination and with baseball season right around the corner it got me thinking about peanuts (that, and the fact that I live in Georgia!) But, peanuts don't seem to get the love like the tree nuts almonds, walnuts, pecans and pistachios. I love all of the tree nuts, but the humble legume, the peanut, should also be celebrated for its nutritional content and health benefits. So, here are all the reasons you should eat peanuts:

• Peanuts are a protein powerhouse with 7 grams of protein per 1-ounce serving (that is about 40 pieces from a jar of peanuts) and that is the same amount of protein found in one egg. Peanuts are rich in the amino acid arginine which is a precursor to a potent compound that relaxes blood vessels to help keep the blood flowing and lower blood pressure.
• Peanuts are not high in sodium contrary to what you might think. Roasted unsalted peanuts have only 5 milligrams of sodium per ounce and roasted salted nuts have 230 mg so a serving of salted nuts can easily fit into a diet with a heart healthy 2300 mg of sodium per day.
• Research has shown that frequent nut eaters have lower lipid levels than those who don't eat nuts. Eating peanuts lowers your risk of heart disease. Peanuts also reduce inflammation; a condition that can set the stage for heart disease and other chronic diseases.
• Peanuts are high in the mineral magnesium; a nutrient in short supply for many Americans.
• Peanuts are also high in two plant nutrients (phytonutrients) beta-sitosterol and resveratrol and both are tied to reducing cancer risk.
• Lastly, peanuts have a low glycemic index (GI) helping to keep your blood sugar level in a healthy range.

Peanuts, like all nuts, are high in calories and fat. The fats in peanuts are "good" kinds of fat (monounsaturated and polyunsaturated) but all fats have 9 calories/gram so keep your portion sizes in check. Share your bag of peanuts at the baseball with your family and friends!

Enjoy baseball and enjoy peanuts this season.

National Almond Day

Happy National Almond Day! Active people are always asking me about healthy snacking options and with February 16 as National Almond Day it is the perfect time to talk about the benefits of one of my favorite foods. I am proud to be teaming up with the Almond Board of California to host a giveaway celebrating the healthfulness of almonds to one of my readers.

Just post a comment on the ways you enjoy almonds and a winner will be selected to receive an almond cookbook and almonds in several forms for snacking or making heart healthy almond appetizers, entrees, salads and desserts.

I've had the good fortune to visit almond orchards during the harvest and you can see from my photo that not only do almonds look heart healthy, they are! The American Heart Association recommends eating nuts, legumes and seeds at least four times a week as part of a heart healthy diet. Almonds pack a nutrition punch with nutrients that are good for your heart. One serving (1 ounce or about 23 whole almonds) contains 35% of the antioxidant vitamin E and that is more than any other tree nut. Almonds are also a rich source of fiber and monounsaturated fats; all recommended for reducing your risk of heart disease.

For active people, almonds have other great benefits. One serving contains 6 grams of protein and 75 milligrams of calcium to support muscle and bone health. Many of you are exercising to lose or maintain your weight but don't fear the calories in almonds. Research from the USDA shows that almonds contain about 20% fewer calories than what is stated on the label. So, your 100-calorie snack pack of almonds only provides 80 calories. When we eat nuts, especially hard nuts like almonds, the cell walls are not completely broken down and the fat contained inside the cells does not get absorbed so you get fewer calories but will all the great taste and nutrition.

If you are looking for satisfying snack that is:

• a good source of protein
• rich in vitamin E
• high in fiver
• calcium-rich
• gluten-free
• tasty
• crunchy
• and, delicious, almonds check all the boxes.

For more information and great recipes visit the Almond Board of California at www.almondboard.com. Tell me your favorite way to snack on almonds before February 16 to be eligible for a cool giveaway. (Disclaimer: I was not paid to write this post but the Almond Board sent me the almond bundle to enjoy and that you can also enjoy!)

Good Food News of 2012

 

 

Nutrition headlines seem to shout the "worst" food news...from "everything causes cancer" to "no health benefits found" by consuming your favorite food. So, let's take a moment as 2012 comes to a close to celebrate those nutrition stories that you may have overlooked in all of the noise. The following nutrition stories were good news stories and should be embraced in 2013.



1. A healthy diet (one high in the usual suspects...fruits, vegetables, whole grains, nuts and fish) is additive to the protective effects of medications used to treat heart disease. In a study of over 31,000 patients from 40 countries, researchers found that those who ate a healthy diet along with taking prescription meds reduced their risk of cardiovascular disease by 35%, stroke by 19%, heart attack by 14%, and congestive heart failure by 28%. This study looked at secondary prevention....that is preventing another disease after one disease has been diagnosed and treated. Paying attention to diet...and not just relying on medication to treat our most common diseases has a better outcome than just popping pills.

2. Speaking of nuts...did you see the study from researchers at the United States Department of Agriculture who found hat calories on the label are too high for our of the most heart healthy foods....almonds (check out my photo above to see that almonds even look heart healthy!) Researchers found that almonds contain 20% fewer calories as stated on the label; so that means your 100-calorie snack pack of almonds provides only 80 calories to your body. When we eat nuts, especially hard nuts like almonds, the cell walls are not completely broken down and the fat content inside of the cells does not get absorbed. Voila...fewer calories but all of the great taste and nutrition.

3. For the 2.9 million breast cancer survivors in the U.S. there is good news on eating soy. For years, those of use who have had breast cancer have been frightened to eat soy because of reports that the isoflavones in soy exert an estrogenic effect on breast tissue. Recently, the American Institute for Cancer Research reported that "six recent human studies and one major meta-analysis have found that consuming moderate amounts of soy foods does not increase a breast cancer survivor's risk of recurrence or death." A moderate serving of soy is defined as one or two servings of soy a day; a serving is 1 cup of soy milk, 1/2 cup of edamame, 3-ounces of tofu, or a soy-based veggie burger.

4. Lastly, one of my good food news stories comes from McDonald's...yes, McDonald's. In September they announced that they will voluntarily post calorie counts on menu boards and I applaud any quick service restaurant that provides nutrition information to the public. And, if you haven't tried some of their healthier options like the strawberry banana real fruit smoothie, Southwest salad with grilled chicken, or the new Egg White Delight McMuffin, try one in 2013 and be prepared to be surprised.



Healing Foods

Although I was in denial for about 6 years the truth is I needed a total hip replacement. For me, an old high school injury + 25 years of running + age = osteoarthritis. I tried physical therapy, cortisone injections, glucosamine, chondroitin, oral meds, and even acupuncture, and while everything helped for a little while, the reality was that the cartilage cushion in my hip just wasn't coming back. I was sure I was too young for such a big surgery, although my surgeon's PA assured me I was a year over the average age of patients getting hip replacements (thanks for reminding me of my age). I learned from the American Academy of Orthopaedic Surgeons website that hip replacement "is one of the most successful operations in all of medicine," with more than 285,000 performed each year in the U.S.

So, I had a total hip replacement five weeks ago today. The first 2 and half weeks were rough but then I got my strength back (thanks to home physical therapy) and am walking 2 miles a day without pain and without a limp...no more swaying when I walk!

In all the preparation leading up to the surgery no one talked about the importance of nutrition in recovering from surgery, so here is my advice to anyone having major surgery.

1. Eat high quality protein foods before and after surgery. Foods that contain all of the essential amino acids are need to keep your immune system strong (the last thing you want is to get sick before surgery). After surgery protein-rich foods help wound healing and to make blood cells to replace blood losses from surgery. Expect a poor appetite after surgery (my appetite was depressed for about 2-3 weeks after surgery) so eat small portion of protein several times a day. For example, eat a hard cooked or a scrambled egg for breakfast, a piece of string cheese mid-morning, Greek yogurt for lunch (regular yogurt is OK, but Greek yogurt is higher in protein), shredded chicken in chicken soup for dinner and a handful of almonds in the evening to get protein at every meal and snack. As your appetite picks up, add cereal and milk, peanut butter toast, turkey on a bagel, grilled cheese, a small lean steak, or a tofu noodle bowl.

2. Vitamin C-rich foods are needed to make the protein collagen that provides strength to the surgical wound. In the old days when vitamin C deficiency led to scurvy (it was prevalent in those undergoing long sea voyages with little access to fruits or vegetables) it was common for wound dehiscence or the opening up of old wounds.We don't have to worry about scurvy today and it is easier for us to get vitamin C by eating citrus fruits or drinking orange juice. I snacked on my favorite seasonal fruit, Clementine tangerines, every afternoon. If your appetite is not good, try a supplement of vitamin C or a vitamin C adult gummy.

3. Zinc is a mineral found in meat, fish, poultry and dairy foods, with smaller amounts found in whole grains, legumes and nuts. Zinc is needed to repair cells and keep a healthy immune system. Get zinc from foods rather than supplements...too much zinc can cause nausea and vomiting.

4. Tart cherry juice is a potent source of anti-oxidants and many athletes use it to reduce muscle soreness and inflammation after exercise. And, tart cherries also contain melatonin which might help improve sleep quality. Tart cherries aren't the same as the sweet cherries that you eat for a snack; so, it you want to try it look for tart cherry juice. One 10.5 ounce bottle contains the equivalent of about 45 tart cherries which is enough to reduce inflammation and pain.

5. Fiber may not seem to fit with the "healing" foods theme of this article, but after surgery including high fiber foods in your diet (along with plenty of water) can alleviate constipation. Prescription pain meds are well known to cause constipation so stock up on prune juice or dried prunes. Drink about 4-5 ounces of prune juice or eat 2-4 dried prunes each day to keep things moving without having to resort to harsh chemical laxatives.

No one wants to have surgery, but if it happens, use foods to help you heal and bounce back to be better than the old you!