Eat Your Apples

Looking to stay trim? Apples are ranked as one of the most satisfying foods to control appetite. Satiety, the physical sensation of appetite being satisfied, is short lived after eating refined foods and simple sugars such as pretzels, crackers, and juice. Highly satiating foods, such as apples, have high fiber and water content, which fill your stomach for less calories.

The skin of apples contain a compound called ursolic acid, which increased calorie burn and reduced the risk of obesity in one animal study. Another compound, called quercetin, has been found to inhibit enzymes that breakdown carbohydrates. The compounds decrease the absorption of glucose in the digestive tract and stimulate insulin receptors which increase uptake of glucose helping less sugar enter your bloodstream.

Ranked as one of the top antioxidant rich fruits, apples are associated with a decreased risk of chronic disease. One medium apple has 90 calories and is packed with 4g of fiber. A type of soluble fiber found in the flesh of an apple, called pectin, has been shown to lower “bad”  LDL cholesterol and possibly decrease blood pressure as well. Other phytonutrients found in apples has been shown to prevent oxidation, inflammation, and cancer.

Brain health studies have found promising signs of apples protecting neurons from oxidative stress which could help reduce the risk of neurological disorders such as Alzheimer’s Disease. Pulmonary research has also found regular apple consumption was associated with better lung function and lower risk of asthma particularly in children.

All varieties of apples offer health benefits and should be part of your healthy balanced diet. Some studies did identify certain varieties having higher phytonutrient levels than other. These varieties include: Fuji, Red  Delicious, Northern Spy, Fortune, Gala, and Liberty.

When considering the type of apple to purchase, organic varieties contain far less pesticides and residue compared to commercial varieties. Skinning an apple with help remove residue, however a large amount of nutrients will be lost. Purchasing organic and eating the skin provides the most nutrients with the least exposure to pesticides and harmful residue.

Apples make for a wonderful snack and pairing it with protein will increase your satiety even more. One medium apple and 10 almonds is 160 calories. Or try pairing it with 1 tbs of peanut butter for 185 calories. 

Clean Eating: Eat the Way Nature Intended

What is Clean Eating?

· Clean eating is choosing healthy, whole, unprocessed foods to eat such as apples, broccoli, brown rice, chicken, almonds, and milk.

What are Processed Foods?

· Any food that has been altered from its original state.

· Foods that contain additional ingredients such as sodium, sugar, fat, preservatives, and artificial ingredients.

· Includes everything from heavily processed hot dogs to minimally processed organic pasta sauce.

· Read food labels on packaged foods to determine if any other ingredients has been added. Avoid foods with a long list of ingredients or any ingredients you cannot pronounce.

Is Processing Bad?

· Processing is not always bad; it can remove toxins and bacteria by pasteurizing milk. It can allow us to eat foods that are not in season by freezing or canning vegetables. It can alter the consistency and taste to make foods more appealing by blending fruit and vegetables together for a smoothie.

· Pasteurized milk, frozen vegetables, and green smoothies are all examples of minimally processed foods which have a place in a healthy lifestyle.

· Ultra-processed foods such as diet soda, baked goods, chips, and ready-to-eat foods such as Rice-a-Roni are foods to avoid. Health problems such as obesity, high blood pressure, high cholesterol, diabetes, and depression have been associated with ultra-processed food consumption.

Eat Clean!

· Clean eating does not mean everything you eat must be raw and straight from the ground. It does mean choosing minimally processed foods with few added ingredients prepared in healthy ways.

· Clean foods such as produce, dairy, and meat are along the perimeter of a grocery store. Shop along the perimeter and avoid going deeper into the center of the store where more processed foods are located.

· When selecting foods ask yourself: Where did this food come from? How much has it been processed or handled? Are all ingredients recognizable? Does it contain healthy foods to nourish me?

Nuts, Seeds, and Diverticular Disease

One third of Americans have diverticular disease, a digestive disorder common in the Western world but rare in areas such as Africa and Asia. The disease consists of three conditions including diverticulosis, diverticular bleeding, and diverticulitis. The cause of the disease remains complex but often an interaction between low fiber intake, low physical activity, obesity, smoking, bowel motility, and mucosal changes are factors increasing the risk of developing the disease.

Small pouches form in the colon when there are weakened spots in the intestinal walls and when colonic pressure increases. Since the 1950’s people with diverticular disease have been advised to avoid nuts and seeds due to the theory that undigested food would become trapped in the small pouches of the colon causing inflammation and infection.

Despite the theory, it has been confirmed and published in the Journal of Family Practice as well as the Nutrition in Clinical Practice Journal that there is no evidence supporting the recommendation to avoid nuts and seeds for people with diverticular disease. In contrast eating a high fiber diet has been associated with lower risk of complications. One study published in The Journal of the American Medical Association following 47,228 men with diverticular disease for 18 years found eating nuts, corn, and popcorn did not

increase risk of diverticular complications. In fact eating nuts and popcorn reduced the risk of complications such as diverticular bleeding and infection.

The National Digestive Diseases Information Clearinghouse as well as the Academy of Nutrition and Dietetics Nutrition Care Manual guidelines state eating a high-fiber diet can help prevent diverticular disease as well as prevent complications in those who already have the disease. People with the disease do not need to eliminate foods such as nuts, seeds, popcorn, corn, tomatoes, zucchini, cucumbers, strawberries, and raspberries.

Fiber recommendations are 38 g per day for men and 25 g per day for women ages 18-50. For men and women over the age of 51 recommendations are 30 g per day and 21 g per day respectively. Fiber rich foods include peas, lentils, black beans, lima beans, artichokes, broccoli, Brussels sprouts, raspberries, blackberries, pears, oatmeal, whole grains, flaxseeds, and nuts. Drinking sufficient water with fiber rich foods is important as well for fiber to work effectively.

Although more research is needed, probiotics have shown some positive impact in treating symptoms and preventing complications of diverticular disease. Probiotics are live bacteria found in certain foods such as yogurt, kefir, buttermilk, kimchi, kombucha, and in supplemental form. Regularly consuming probiotics can help support a healthy GI tract and may help with diverticular disease as well.

For people with diverticular disease eliminating certain foods is not necessary, however any foods that worsen your symptoms should be avoided. If you are experiencing a flare-up or complications a high fiber diet might not be appropriate. Discuss your symptoms and appropriateness of your diet with your doctor to best manage your condition.

Enjoying Eggplant

Eggplant belongs to the nightshade family along with tomatoes, peppers, and potatoes. They contain an impressive array of nutrients such as

fiber, folate, potassium, manganese, thiamine, and B6 making it a great food to eat regularly.

Eggplant contains many phytonutrients which have been linked to lower risk of disease. One phytonutrient called nasunin, located in the skin, was found to be a powerful antioxidant protecting brain cell membranes from damage. This is encouraging for people who suffer from cognitive disorders and those working to reduce their risk of Alzheimer’s disease and dementia.

As a good source of fiber eggplant can reduce cholesterol in the body helping to lower your risk of stroke and heart disease. Fiber also helps you feel full longer which is helpful for people trying to lose weight. At only 35 calories per cup eggplant is a low calorie food to enjoy.

Eggplant comes in many different varieties ranging from purple and egg shaped to yellow and skinny. The different varieties vary slightly in taste and texture, although generally eggplant has a slightly bitter taste and spongy texture.

Many times recipes recommend tenderizing eggplant and reducing some of its bitter taste by sprinkling it with salt. This helps pull out some of the water content and make the eggplant less permeable. Rinsing the eggplant will remove most of the salt, however people who are salt

sensitive or who have high blood pressure should avoid this process as a precaution.

Many people make the mistake of frying eggplant which results in a large amount of oil being absorbed. This increases the calories

dramatically and can have a negative impact on cholesterol. Grilling, roasting, and steaming are healthier cooking methods to target.

When picking out eggplant select those which feel firm with a smooth and glossy skin. Store in the refrigerator until ready for consumption. Use stainless steel knives rather than carbon steel knives to prevent a reaction which can cause the eggplant to turn black. For a healthy spin on Eggplant Parmesan try the recipe below.  

Grilled Eggplant Parmesan

Serves: 4

301 calories per serving

                                                                                 

Ingredients:

2 medium eggplants, cut lengthwise into 1/2 inch slices                  

2 tbs fresh torn basil, minced

2 tsp olive oil, divided                                           

2 tbs parsley, minced

1 tsp minced garlic 1/4 tsp black pepper

1 can (28 ounces) low sodium, peeled whole tomatoes, drained 1/2 cup grated Parmesan cheese

1/4 cup low sodium tomato paste 8 ounces part-skim mozzarella cheese, sliced

Directions: Brush both sides of eggplant with 1 tsp of oil. Place on a hot grill and cook until tender and brown, about 4-5 minutes each side.

Meanwhile in a skillet heat 1 tsp olive oil over medium heat. Add garlic and cook for 2 minutes. Add tomatoes, tomato paste, basil, parsley, and pepper. Simmer, stirring occasionally for about 20 minutes.

Preheat oven to 350° F. Layer eggplant, sauce, and parmesan in an 8x11-inch baking pan, beginning and ending with the sauce and parmesan. Arrange the mozzarella slices on top. Bake for 35 minutes, or until brown and bubbling. Serve with side salad.

  

Season of Summer Corn

The United States produces more corn than any other country. Heavy subsidies and

genetic modification to resist insects and bacteria makes corn very affordable for a

multitude of uses including ethanol production, livestock feed, and corn syrup. With mounting evidence of processed foods contributing to obesity related diseases corn has received a bad reputation.

According to the Non-GMO Project, 88% of U.S. corn is genetically modified, meaning genetic material has been artificially manipulated in a laboratory. Concerns over

unstable combinations of gene variations that do not occur in nature interacting with animals and bacteria is being studied. While no long term studies have looked at GMO’s impact in humans, several animal studies have identified serious health risks including infertility, accelerated aging, immune problems, alterations in insulin

sensitivity, changes in the GI tract, and changes in major organs. In more than 60

countries around the world, including the European Union, there are significant

restrictions and bans on GMO’s. Despite this the U.S. approves the use of GMO’s and does not mandate GMO’s being listed on the food label for consumer transparency.

We can find plenty of delicious sweet corn in our grocery stores this time of year and some consumers might be concerned whether corn is healthy or not. Corn is a low fat complex carbohydrate with about 60 calories in one ear, the same as a small apple. Corn is a wonderful source of lutein and zeaxanthin, two phytochemicals which can promote healthy vision. It is a good source of fiber, folate, niacin, vitamin A, and vitamin C. Cooking corn actually increases its antioxidant capacity, helping to protect the body from cancer and inflammation.

Corn can be a healthy complex carbohydrate depending on how it is prepared. For those concerns with GMO’s purchase Non-GMO Project Verified sweet corn (list available on www.nongmoproject.org) or purchase Organic corn, since Certified Organic farmers are not allowed to use GMO seeds. Grilling, boiling, and roasting corn brings out its natural sweetness. A small drizzle of olive oil can help enhance the flavor. Avoid using copious amounts of butter, salt, or cream when preparing corn for better cardiovascular health. Also keep servings to around 1/2 cup or one ear of corn for portion control. Corn is certainly a healthy food to enjoy this summer when enjoyed in moderation.

Benefits of Blueberries

One of the highest antioxidant fruits, blueberries fight free radical damage helping to better preserve our health and ward off aging. The blue color is from a pigment called anthocyanin which provides the dark red, purple, and blue hues in blueberries as well as eggplant, red cabbage, and cranberries.

Blueberries are a good source of dietary fiber which may help reduce the risk of heart disease and support digestive health. Fiber also helps you feel full for less calories which is a benefit for managing your weight.

Exciting research on blueberries and cognitive benefits is underway. One study following older adults for 12 weeks found those who consumed blueberries daily experienced improvements in memory and cognitive function. Scientists speculate the multitude of different antioxidants in blueberries help protect nerve cells from oxidative damage.

Blueberries are also an excellent source of vitamin C for collagen formation, wound healing, and protein metabolism. Manganese, vitamin K, B6, and potassium are also abundant in blueberries helping to support optimal nutrition in the body.

For most people, 3 servings of fruit daily is recommended. One serving of blueberries is 3/4 cup which contains 60 calories, 16g carbohydrates, 2.7g fiber, and 0g fat. Use blueberries instead of sugar to sweeten oatmeal, yogurt, or cereal. Try them in a smoothie with nonfat plain Greek yogurt, or toss them into a spring mix salad with orange segments and balsamic vinaigrette.

Late Night Eating, Friend or Foe?

Why people gain weight is complicated, clearly not as simple as calories in and calories out. According to a USDA survey, overweight adults tend to eat significantly more calories at dinnertime and after dinner than normal weight adults, leading to speculation late night eating has a bad impact on our waistlines.

We have an internal clock called the circadian rhythm which aligns with daylight and darkness. Some research suggests our circadian rhythm influences energy use, and better meal timing can have a large impact on weight management.

For decades researches have seen increased rates of obesity, diabetes, and cardiovascular disease in shift workers. Factors such as poor diet and lack of exercise could be to blame, however shift workers often have lower levels of hormones that regulate appetite. Disrupting the sleep-wake cycle is detrimental to health and adequate sleep of at least 7 hours has been associated with better health.

In animal studies, mice fed a high fat diet during the night gained 48% more weight than mice eating the same calories with the same activity level during the day. Fasting overnight, such as from 8pm to 8am, also had a beneficial impact on blood sugar and cholesterol levels. 

All too often American’s eat too light during the day and take in nearly half of their calories at night. Not eating out of hunger but from stress, emotions, or boredom is what gets us in trouble. Rarely do we reach for baby carrots when stressed or depressed, it is typically high-calorie, high-fat foods such as ice cream, cookies, chips, and pretzels.

Snacking on high-calorie, high-fat foods can also make for a restless sleep impacting secretions of appetite regulating hormones, make us not hungry for breakfast, and increase our blood sugar levels for up to 24 hours according to a study published in  Obesity of Research & Clinical Practice.

For weight management target an appropriate number of calories daily (see your nutritionist for your calorie goal), spread your calories evenly throughout the day, avoid eating after 8pm, and if you must eat late limit after dinner snacks to 200 calories or less.

Healthy After Dinner Snacks Under 200 Calories

· 6 ounces nonfat plain Greek yogurt with 1/2 cup berries

· 1 cup baby carrots with 3 tablespoons hummus

· 1 apple with 1 laughing cow cheese wedge

· 2 rice cakes with 1 tablespoon peanut butter

· 1 cup low sugar cereal with skim milk

· 1 cup fresh strawberries topped with 2 tablespoons whipped cream

· 3 cups healthy popcorn

  

Tips to Avoid Late Night Eating

· Prevent boredom snacking by keeping your evenings entertaining. Try exercising, a new hobby, reading a book, or playing games with the family.

· Stop the habit of eating in front of the TV. Set a rule to only eat in the kitchen without distractions.

· Try drinking hot decaf tea at night to keep your hands occupied without the calories of snacks.

· Eat a well-balanced high-fiber dinner. If you have been avoiding carbohydrates only to binge on chips, pretzels, or sweets late at night you should try adding a healthy carbohydrate to dinner such as a baked sweet potato.

· Keep junk food out of sight and out of the house. 

· Target a well-balanced high-fiber lunch and mid-afternoon snack to help avoid overeating at dinner.

· Stop skipping breakfast. People who skip breakfast often eat more calories by the end of the day.