November Eats

Holiday season has arrived! And although some may think that means cookies, holiday parties, hot chocolate and staying indoors, it also means there are some great fall superfoods you can add to your diet. Healthy eating during these holiday months can be tough, but also very worth it. So while you are trying to avoid the leftover Halloween candy calling your name from the pantry or the approaching Thanksgiving holiday, try some of these healthy and satisfying options.

1. SWEET POTATO: Rich in vitamin A and the antioxidant beta-carotene, sweet potatoes can help keep the immune system strong and promote healthy skin. They're also rich in potassium --- with more than a banana -- and a "fiber-rich carbohydrate," says Angela Ginn, R.D., L.D.N., C.D.E., a spokesperson for the Academy of Nutrition and Dietetics.

2. CAULIFLOWER: "Most people think cauliflower's a white food so I want to stay away from it," says Ginn, but it's actually a low-calorie source of vitamin C, fiber, folate, potassium and vitamin K. It also packs some of the disease-preventing powers of its cruciferous cousin, broccoli.

3. CRANBERRIES: Anything with such a bright color is sure to pack some powerful health properties, says Ginn. Cranberry antioxidants can help the heart and fight bacteria, most famously to prevent urinary tract infections.

4. WINTER SQUASH: Winter varieties like acorn and butternut squashes are sweeter than summer squashes like zucchini and can be stored longer, thanks to their thick skins, according to Health.com. Like sweet potatoes, winter squash is a fantastic source of vitamin A and beta-carotene -- that orange color's a dead giveaway.

5. LEEKS: This relative of the onion is in season from October through May, according to Serious Eats. They are rich in calcium, potassium and folic acid, and may protect against heart problems and prostate cancer, Men's Health reported.

6. TURNIPS: You get two-for-one benefits with turnips, since you can eat both the root and the greens for different health perks (and tastes!). The roots are a good source of immunity-boosting vitamin C and potassium. The leaves, which are similar to kale, according to the New York Times, are rich in vitamins A, K and folate.

Survive the Salad Bar

Melanie Douglass is a dietician and personal trainer I worked with this summer at KSL. She has great tips for everything from exercise to nutrition, and she is all about making small changes to bring great results! Here she is giving some tips on how to survive the salad bar. Yes, the salad bar. That place we all go to help us lose weight and stay healthy - however that isn't always the case!

 

Here are some tips to help you on your next visit:

· Keep it simple, stick with the lean greens. They are all about 10 calories a serving.
· Fill up at the beginning of the salad bar so you won't have enough room for the calorie packed ingredients at the end of the salad bar.
· Skip the cheese, try and only choose two ingredients out of the middle section of the salad bar.
· If you need protein go for the eggs or the cottage cheese.
· Opt for vinaigrette dressings instead of the calorie packed cream dressings. You will only add half the calories you would if you use ranch dressing.
· Put the dressing on the side. You'll eat less dressing if you use your fork to dip the veggies instead.
· Go for at least five servings of fruits and vegetables.
 

More Squash

I have a thing for spaghetti squash. As in, I could eat it every day. But last week we got some acorn squash from our co-op so we branched out a bit.

You can pretty much do the same thing you do to spaghetti squash. I just sliced it up (after taking out the insides), drizzled with olive oil, added some salt and pepper and then sprinkle with some parmesan cheese. You can also have some fun with adding some herbs like thyme or anything else you think would compliment it well. Bake at 400 for about 30 minutes, flipping over at about 20 minutes. It's a great addition to any meal!

When it's all done, just plate it and let people pull it off the skin. It comes off nice and easy since the squash is so soft and yummy. Enjoy!

Friday's Letters

Dear Garden Peas, I could eat you all day long. And no one is stopping me, so maybe I will. Dear Skating Class, you girls were so creative with your questions and answers during my nutrition class. Thanks for showing your excitement for learning and health! Dear Desk Chair, I need to get out of you more. It'd help my body and mind. And you make me wish I had an exercise ball to replace you. Dear Weekend, I'm looking forward to sunshine, a long run, reading and naps. Thanks for slowing me down and keeping me going. Dear Summer Survival Tips, we'd all be better off if we followed some of those tips. Here's to changing for the better!

 

This, Not That

I'm guessing you've heard of those Eat This, Not That books. I've picked them up on occasion and they're pretty interesting. They even have ones for cooking, drinking and grilling.

Today I have some healthy swaps that you might like to try...so here we go.

Eat this, and not that!

3 oz broiled salmon lightly seasoned vs. 6 oz T-bone steak 

155 calories, 1 g sat fat vs. 420 calories, 10.5 g sat fat

2 cups of sliced fruit vs. 1 5 oz. slice of cheesecake

218 calories vs. 1,028 calories

1 plain pancake with 1/4 cup syrup vs. 1 cup oatmeal cooked with banana slices

412 calories, 1.9 g fiber vs. 277 calories, 7.6 g fiber

1 cup spaghetti with marinara sauce vs. 1 cup Ratatouille

332 calories vs. 152 calories

Full rack baby back ribs vs. 4 grilled chicken wings, lightly seasoned

670 calories, 29 g fat vs. 183 calories, 6.4 g fat

1/4 cup trail mix with cranberries, raisins, nuts and seeds vs. 1 chocolate chip energy bar

130 calories vs. 250 calories

8 oz grilled chicken sandwich with 1/2 c melon vs. fried chicken (6.5 oz) sandwich with cheese and fries

440 calories vs. 990 calories

4 fried jumbo shrimp vs. 3 oz broiled cod

165 mg cholesterol vs. 50 mg cholesterol

1 cup mashed potatoes, 2 T gravy vs. 1 cup mashed acorn squash

229 calories, 455 mg sodium, 38 g carbs vs. 83 calories, 7 mg sodium, 21.5 g carbs

This doesn't mean you have to give up your favorite pasta or meat dish...just eat smaller servings and switch it out with healthier options more often than not!

$16

 What can you get for $16?

Well, this is what we got at our neighborhood co-op last week for $16:

 

Spinach, blackberries, bananas, 4 kiwi, 6 potatoes, 6 tomatoes, 2 pears, 5 huge carrots, celery, 3 green peppers, 3 grapefruit...I'm probably missing something.

Ya...I'd say you get your moneys worth!

For the locals, check out Harvest Market...others can check out Bountiful Baskets which has tons of locations. It's a great way to get fresh fruit and veggies regularly!

Happy Memorial Day! Have a great Monday - and make it a great week!

Kids and Food

I really like vegetables. Really.
Except green beans. 

I dreaded every meal when my mom would place that bowl of green beans on the table. The smell, the look, everything got my gag reflex going. But every meal somehow a spoonful of those beauties would get on my plate, and I had to eat them. Well, one day when I was about 7 I had had enough of being forced to eat the one vegetable I despise. So I didn’t. But then my parents told me I had to sit at the table until I DID eat those green beans on my plate.
So I sat there. For about 3 hours. Until it was time for bed and I was allowed to leave since I was laying across the chairs dozing off.
Stubborn, much?
So here is the deal – parents are always trying to get their kids to eat healthier. With summer coming and produce becoming more available, I thought I’d be a good idea to throw out some ideas on how to get your kids eating the way they should be and the way you want them to be…without them sitting at the table for hours.
1. Sneak it in: I’m not a huge fan of just doing a puree of vegetables and adding it to everything, since I think kids should see what they are eating and know it is good for them. But making things like smoothies and zucchini muffins are a good way to add them in a subtle way.

2. Combine: Make something your child already enjoys (like mac and cheese or pasta) and add in extra veggies such as broccoli, cauliflower or anything else! Or making an egg omelet with cheese and cut up vegetables is great!
3. Involve them: Bring them in the kitchen and take them to the store with you. Let them pick out what they want to try and help in making the dish – they are so much more likely to try it!

4. Don’t give up: It can take up to 15 introductions to a food before someone likes it. So keep having your child eat even a little, and don’t stop offering it. They will grow to like some of it some time!
5. Make it fun: Make art with your food by making pancakes with blueberry eyes and a banana mouth, or making a “forest” with broccoli or ant logs with carrots. Kids like fun things!
The most important thing is that you don’t get up and that you continue to realize a little here and there does add up!
~What suggestions do you have for getting your kids to eat healthy?

OOPS

Ever looking for a way to make a quick yet delicious dish? I have some great news for you. Just try adding OOPS.

Oh, you don’t know what OOPS is?

Olive Oil, Pepper & Salt (sea salt, please).

Seriously, it is all you need.

Put it on spaghetti squash, sliced red potatoes, some fresh salmon, sweet potatoes, kale chips, asparagus…you name it. It is a simple and healthy way to add flavor to your food.

As far as cooking method, you can even mix that up. Toss your potatoes in a little olive oil, spread them on a cookie sheet, sprinkle with pepper and salt and roast for 20-30 minutes.

You can grill your fish or asparagus after applying OOPS.

You can microwave your sweet potato and flavor with OOPS.

The possibilities are endless! Add some OOPS to your life :)

When to go Organic

I often get people asking me how important it is to buy organic fruits and vegetables. I think going organic is wonderful if you are able to. However, I wouldn’t say that being unable to buy organic should ever stop you from buying produce or eating well. It is most important to be eating the fruits and vegetables you can, and go organic when it is possible.

Unfortunately, non-organic fruits and vegetables are grown with potentially toxic chemicals, including pesticides, herbicides and chemical fertilizers. Those chemical residues remain not only on the skin of the fruit, but also can be absorbed into the inner flesh. That is why when you are unable to buy organic, it is especially important to wash your produce before eating and be aware of where you buy your produce from. It’s always a bonus to buy local!

The Environmental Working Group (EWG), a not-for-profit environmental research organization, released a list of fruits and vegetables that are most and least contaminated with pesticide residues.

By eating some of the most contaminated fruits and vegetables, you and your children are exposed to about 10 different pesticides a day, according to EWG. Fortunately, by avoiding the most-contaminated produce out there, and concentrating on the least contaminated instead, you can reduce your exposure to pesticides by almost 80 percent, and be exposed to less than 2 pesticides per day, EWG says.

With that in mind, if you’re trying to decide which food products to buy organic, focusing on those on the following 2009 list of the MOST contaminated fruits and vegetables would be money well spent.

The MOST Contaminated Fruits and Veggies (Buy These Organic)

1. Apples          
2. Celery
3. Strawberries
4. Peaches       
5. Spinach
6. Nectarines - imported
7. Grapes - imported     
8. Sweet bell peppers  
9. Potatoes       
10. Blueberries - domestic 
11. Lettuce         
12. Kale/collard greens

On the flipside, the produce with the LEAST amount of pesticide residues were:

1. Onions
2. Sweet Corn
3. Pineapples
4. Avocado
5. Asparagus
6. Sweet peas
7. Mangoes
8. Eggplant
9. Cantaloupe - domestic
10. Kiwi
11. Cabbage
12. Watermelon
13. Sweet potatoes
14. Grapefruit
15. Mushrooms

Just be aware and do what you can to make healthy changes. That is what is more important!

Have a great Monday!

Squashing It

I never really knew what to do with spaghetti squash. Which now, after realizing how delicious and easy it is, seems silly. But for those of you who are like me before squash, I am here to show you just how easy it is to implement into your meals. It could pretty much become a staple in your diet.

First things first, preheat your oven to 375 degrees. Then get our your strongest knife and your biggest muscles, because you will need them to slice that baby in half (long ways).

Then imagine yourself carving a pumpkin as you scoop out the insides. I used a grapefruit spoon which worked quite nicely.

Next you’ll need to get out your ingredients: garlic, onion, and olive oil. For one side of the squash you will use about 1/4 of an onion, 3 cloves of garlic, and a tablespoon of olive oil.

Chop your onion and garlic (I’d recommend making the garlic pretty small), and then drizzle the olive oil over the whole squash. You could also use a pastry brush to make sure you get it everywhere. Then fill in with the onion and garlic and sprinkle with some sea salt and pepper.

Once the inside is filled, you can put the squash in a baking dish that holds about a cup of water in the bottom. You can bake both sides in the same dish, or just one if that is all you need. Pop in the oven for about 45 minutes. You will know when it is done because of the wonderful smell, and when you pull it out, the squash pulls away from the sides easily.

Let the squash sit for about 20 minutes. If you don’t you will probably burn your hands trying to scrape it out. Once it has cooled, using a fork just pull it all away from the edges. You should be able to scrape it clean!

Each half of the squash can feed 2 people, so a whole squash for 4. This squash with onion and garlic is yummy alone, but for a meal it is perfect as a base for grilled chicken, some brown rice, or a little pasta sauce.

Easy and delicious. Nothing better! Let me know if you try it.

~What do you like to use spaghetti squash for?

Antioxidants: What & Where

Last week my family took a trip down to Arizona to watch my brother in a basketball tournament. The weather was wonderful, the basketball was great, and I decided I will live there some day. This cold stuff in Utah does not work for me.

But while there, we headed to Trader Joe’s, since Utah hasn’t figured out what they are missing out on yet. There we found some pomegranate seeds out of the pomegranate and ready to eat. We bought them. Who wouldn’t?



While snacking on those in the car my dad started asking about antioxidants. This story is taking much longer than I thought. But anyway…I think antioxidants are one of those “if you eat them you are healthy” things that everyone hears about but isn’t sure exactly why they are or what they are. So I am here to tell you.
By definition, antioxidants are chemical substances that prevent or repair damage to cells caused by exposure to oxidizing agents such as oxygen, ozone, and smoke and to other oxidizing agents normally produced in the body.

Another version: Antioxidants are substances or nutrients in our foods which can prevent or slow the oxidative damage to our body. When our body cells use oxygen, they naturally produce free radicals (by-products) which can cause damage. Antioxidants act as "free radical scavengers" and hence prevent and repair damage done by these free radicals.  Health problems such as heart disease, macular degeneration, diabetes, cancer are all contributed by oxidative damage. Antioxidants may also enhance immune defense and therefore lower the risk of cancer and infection.

       
     

Top sources of antioxidant-rich foods:
Pomegranate, blackberries, walnuts, blueberries, strawberries, raspberries, artichokes, cranberries, red cabbage, pecans, cloves, grape juice, dark chocolate, guava nectar, mango nectar…to name a few

Here are (some of) the antioxidants themselves:

• Vitamin A and Carotenoids
  Carrots, squash, broccoli, sweet potatoes, tomatoes, kale, collards, cantaloupe, peaches and apricots (bright-colored fruits and vegetables!)

• Vitamin C
  Citrus fruits like oranges and lime etc, green peppers, broccoli, green leafy vegetables, strawberries and tomatoes
• Vitamin ENuts & seeds, whole grains, green leafy vegetables, vegetable oil and liver oil
• Selenium
  Fish & shellfish, red meat, grains, eggs, chicken and garlic
• Flavonoids / polyphenols red wine
  purple grapes
  pomegranate
  cranberries
• Lycopene
  Tomato and tomato products
  pink grapefruit
  watermelon

• Lutein dark green vegetables such as kale, broccoli, kiwi, brussels sprout and spinach
• Lignan flax seed
  oatmeal
  barley
  rye

Antioxidants are found abundant in beans, grain products, fruits and vegetables. Look for fruits with bright color - lutein in some of the yellow pigments found in corn; orange in cantaloupe, butternut squash and mango; red from lycopene in tomatoes and watermelon, and purple and blue in berries. So enjoy eating a variety of these products. It is best to obtain these antioxidants from foods instead of supplements. In addition, minimize the exposure of oxidative stress such as smoking and sunburn.

So…maybe this year a goal could be getting a bit more color into your diet, and a little less of that color tan and brown. (Like chips, fries, candy bars, crackers)

There ya go, pops.

Preservation

I think we all know that one of the main reasons we are encouraged to get adequate intake of veggies and fruits each day is because of what they offer us: nourishment. They are packed with essential vitamins and minerals that we can often not get anywhere else. The thing is, those vitamins and minerals can be destroyed if our food isn’t prepared or stored the right way. So here are some tips for preserving the vitamin content of foods!

1. keep fruits and vegetables cool: Enzymes in food begin to degrade vitamins once the fruit or vegetable is picked, and chilling reduces this process. Other than potatoes, tomatoes, onions and bananas, it is best to refrigerate fresh produce until it is consumed.

2. moisture proof & air tight containers: Nutrients keep best at temperatures near freezing, at high humidity and away from air

3. trim, peel & cut minimally: Oxygen breaks down vitamins faster when more surface is exposed. Outer leaves of lettuce and other greens have higher concentrations of vitamins and minerals than the inner, tender leaves or stems. Potato skins and apple skins are higher in vitamins and minerals than the inner parts.

4. steam with little fat: More nutrients are retained when there is less contact with water and shorter cooking time. Whenever possible, cook fruits or vegetables in their skins.

5. minimize reheating food: Prolonged reheating reduces vitamin content. Reheat leftovers, just not too many times.

6. don’t add fats to vegetables while cooking: Fat-soluble vitamins will be lost in the liquid discarded after cooking. Add fats to vegetables after they are fully cooked and drained.

7. store canned foods in cool places: canned foods vary in the amount of nutrients lost, largely because of differences in storage time and temperatures. Also, much of the nutrients can be lost when draining canned foods. That is why fresh is usually the best option.

~Favorite fruit or veggie?
**Broccoli and apples, all the way!

Detox

I think most of us can agree that when we hear detox we think of those week long juice fasts that make you feel light headed and might leave you with a few dropped pounds, but also many dropped nutrients.



That isn’t the only way though.

Our bodies, over the course of our lives, hold toxins. Based on a few studies published in Obesity Reviews, they found that because toxins are stored in body fat, they can make weight loss difficult or impossible. Toxins can also decrease the production of thyroid hormone, which regulates metabolism. This isn’t a good thing when trying to lose weight or live feeling healthy and well.

The way the body removes toxins is by the work of our dear friend, the liver. The liver sifts through the toxins, sending the waste into bile that takes the toxins into the bowel. There, bile binds with fiber and is eliminated. The problem is, if the liver is overloaded from too many processed and sugary foods and not enough fiber, the bile is just stored in the body to be recycled. Not good!

Often with extreme detox programs, your body rids itself of toxins (and other nutrients) so fast that the body reacts with inflammation. The good news is, there are other more natural and safe ways to detox that guide the body to release toxins in a healthy way!

1. Sweat (enough to wipe it off your forehead) for 30 minutes 5 times a week. Sweating is a natural way to get rid of toxins in the body.



2. Eliminate excess sugars and refined foods. These are like white bread and rice, processed foods and snacks. When looking at the ingredient list, you want to see things you can read and understand. That means your body understands it too!

3. Drink a lot of water, especially lemon water. Lemon water helps the liver in ridding toxins in a safe way.




4. Increase fruit and vegetable intake. This can help increase the amount of good fiber in your diet while also increasing the nutrients in your body. That way, your body is keeping the good while getting rid of the bad!

These are all simple, yet effective ways in creating a more healthier you. So start today! A great way to keep yourself on track is to make a chart where you check off the things you need to do, such as exercise, eat a certain number of fruits and vegetables and drink enough water. Then, the best way to avoid sugary and processed foods is to replace them in your home with healthier options.

Not to be a Downer…but

Since on Monday we talked a bit about a common downfall, not sitting and eating meals (aka, not eating while eating) I thought I would touch on another common downfall: lack of planning.



I have talked about making a workout routine before, and how it can keep you from selling yourself short when it comes to exercise.

Another reason it is important to plan is because when you don’t plan meals and snacks in advance, the easy stuff is usually the not so healthy stuff.

Most of us know what we should eat. Of course vegetables are better than a hunk of mac and cheese. And of course whole wheat bread is better than white. But when we are hungry and ready to eat our arm off, what do you go for? The easy stuff.



So take some time to plan and prepare meals and snacks in advance. Little bags of sliced peppers, carrots and celery work great. A bag of a serving of crackers or nuts is a great option for on the road. And fruit! Oh blessed fruit. So easy to grab an apple or banana to take to class or in the car.

Then, plan some meals ahead. This can also mean planning days for leftovers and days for easy meals like egg burritos or soup and sandwiches. One thing that works great for our family is making a big salad one night with lots of veggies, and then eating it over several nights for dinner. It is a great way to guarantee you will get some veggies in.

So…start planning!

Here’s a little midweek inspiration for you!