Garden Fresh or Frozen?

Vegetables are an essential part of a healthy diet, providing   vitamins, minerals, fiber, and disease-fighting antioxidants.  We can buy them fresh, frozen, or canned...but which type has the most nutrients?

People often assume fresh vegetables are highest in nutrients, but this is not always true. The nutritional content is dependent on a variety of factors. Vegetables can travel long distances and be exposed to light and temperature fluctuations which causes a loss of nutrients-especially vitamins A and C. One study published in the Journal of the Science of Food and Agriculture found most vegetables take 10-14 days to travel from farm to your table resulting in significant oxidation and loss of nutrients. Many vegetables are also picked before they reach peak ripeness, causing nutrients to never reach complete potency.

Frozen vegetables are picked at peak ripeness, steamed or blanched, and then frozen to lock in nutrients. Vegetables can lose nutrients during the washing, peeling, and steaming process; particularly vitamin C and several B vitamins. Some companies flash-freeze vegetables instead of steaming or blanching which retains the most nutrients.

Canned vegetables are also picked at peak ripeness, but are steamed or blanched for a longer time resulting in greater     nutrient loss. Nutrients is further degraded during the high-heat process used to seal cans. In some cases though canning can increase the bioavailability of antioxidants, especially in tomatoes, corn, and carrots which is beneficial. When purchasing canned foods be aware of sodium content; salt is often added to preserve flavor and to prevent spoiling. A high sodium diet is unhealthy and not recommended so look for reduced sodium or no salt added canned foods.

The highest concentration of nutrients likely comes from seasonal vegetables from your garden or your local farmers market during summer or fall when they are picked at peak ripeness. For produce traveling long distances or during the off-season flash-frozen vegetables are the next best choice. Canned vegetables are convenient and still provide nutrients when necessary, but be cautious of the sodium content. Whether is fresh, frozen, or canned eat at least three servings of vegetables every day for good health.

Kids Eat Right

August is Kids Eat Right Month, focusing attention on how important it is to shop smart, cook healthy, eat right, and be active. In the United States 1 out of 3 kids are overweight or obese resulting in health concerns such as depression, poor body image, behavior problems, learning problems, insulin resistance, asthma, high cholesterol, high blood pressure, early puberty, and fatty liver.

Shop smart by creating a shopping list with your kids and taking them to the grocery store to involve them in the decision making process. Fill your cart with vegetables, fruits, whole grains, lean protein, low fat dairy, and healthy fats. Avoid packaged foods and don’t allow junk food into the house. Talk about food colors, shapes, flavors, and textures.

Cook healthy and encourage kids to get involved. Younger kids can rinse produce, mix ingredients, and clear tables. Older kids can crack eggs, peel vegetables, make salads, slice, chop, and pound chicken on a cutting board.

Eat right by sitting down for family meals without TV or phones. Serve all family members appropriate sized portions based on their energy needs. Keep serving dishes off the table. Let kids decide whether to eat what is served. Do not encourage kids to finish their plate. Offer vegetables or fruit if second helping are asked for.

Most importantly lead by example. Eat healthy meals and snacks with your kids. Live an active lifestyle and encourage your kids by playing with them, going on family hikes, biking  together, and taking trips to the pool. We can change the   obesity epidemic starting with one healthy meal at a time!

Healthy Snack Ideas

Celery sticks with natural peanut butter

Yogurt layered with berries

Cookie cutter shaped cheese and whole grain crackers

Kale chips

Carrots and hummus

Popcorn

  

Workplace Snacking

Is your workplace a treacherous landscape when it comes to food choices? Is it a  battle ground between self-control and constant temptations from cake celebrations and catered meetings? Let’s not forget the unassuming candy dish land mines that pop up around every corner too.

With demanding schedules the workplace has turned into a grab-and-go culture for many of us. People with the best intentions still break down when unpredictable treats appear in the office.

A study at the University of California examined decision making around food in the workplace and found people with the best self-control drank water as a deterrent from unhealthy eating. People who packed their own food also had more self-control, especially since they were not dependent on office treats.

Eating the right foods can increase work performance especially when it comes to mental focus and patience. The wrong foods, or skipping meals, can cause less productivity, rash decision making, and mistakes. 

While healthy eating does take effort to plan, purchase, and prepare; it does not have to be difficult. Check out some easy options on the right.

Healthy Workplace Snacks

· 6oz nonfat Greek yogurt or cottage cheese

· 100 calorie nuts

· KIND, LARA, Uber, Balance, Kashi bars

· Apple with low fat string cheese

· Baby carrots with single serve hummus

· 2 rice cakes with natural peanut butter

· Piece of fruit

· Hard boiled eggs

· 1/4 cup trail mix

· Raw vegetables

The Cost of Exercise

Exercise can have a significant impact on the global economy according to a new study published in The Lancet medical journal. Costs of $67.5 billion a year from healthcare and productivity losses could be eliminated by an hour of exercise daily.

Inactivity is estimated to cause at least 5 million deaths each year and is linked to increased risk of cardiovascular disease, cancer, and diabetes. People who sat for eight hours (or more) a day and did not exercise had the greatest risk of premature death. People who sat for eight hours a day and exercised had lower risk of premature death, even compared to people who spent fewer hours sitting but did not exercise. This shows how important exercise is for the body, regardless of how many hours you spend sitting.

The ideal amount of exercise has been debated for many years. This research study found 1 hour of moderate-intense activity for every 8 hours of sitting reduced risk.

Moderate-intense exercise is defined as 50-70% of your maximum heart rate. Some examples include brisk walking, water aerobics, biking on level ground, doubles tennis, raking leaves, hiking, dancing, and vigorous vacuuming.

Greater benefits are seen with vigorous-intense exercise defined as greater than 70% of your maximum heart rate. Some examples include running, swimming laps, biking with hills, singles tennis, basketball, soccer, jumping rope, and stair climbing.

If you are new to exercise start with a goal of 50% or your maximum heart rate [(220-your age) x .50]. Count you pulse    during exercise or use a reliable heart rate monitor. Once you work up to 60 minutes of continuous exercise begin increasing your heart rate to higher zones for greater health benefits. Exercise safety is very important so speak with you physician before starting a new exercise routine...and even more importantly talk to your physician before you stop exercise too. 

Probiotics and Your Microbiome

Microbiome describes the environment within your intestines where 100 trillion microorganisms live. These gut dwelling bacteria contribute to immune function and are necessary for proper digestion, nutrient absorption, and removing harmful pathogens from the body.

Digestive disorders can result from the microbiome being disturbed by infection, antibiotics, or damage to the lining of the intestines. Studies show probiotics (living bacteria or yeast) can improve intestinal function and maintain integrity of the intestinal lining.

Evidence suggests hygienic societies have seen a sharp increase in autoimmune diseases and allergies due to poor challenging of the immune system with pathogenic organisms. Introducing friendly bacteria in the form of probiotics can challenge the immune system in positive ways.

A wide range of studies support regular consumption of probiotics as treatment for a variety of conditions. One study found subjects eating 5 oz yogurt for 14 days were alleviated from chronic      constipation. Another study found antibiotic associated diarrhea was shorted by 60% after probiotic usage compared to placebo. Numerous studies also support probiotics alleviating IBS and IBD symptoms, treating UTI’s, reducing inflammation of the GI tract, reducing eczema by 20%, and modestly reducing blood pressure and cholesterol levels.

Probiotics come in many forms such as yogurt, kefir, buttermilk, kimchi, kombucha, miso, powders, tablets, and capsules. All forms are suitable as long as they contain 50 million or more living cells per dose. Specific probiotic strains have been singled out for targeted treatment in some studies, although many scientists believe several strains working in synergy together could provide the best outcomes.

The FDA does not regulate probiotics, food, or supplements the same way prescription drugs are regulated. Purchasing from reputable brands and researching ingredients is importance to   ensure safety. Probiotics should not be used in people with critically illness, weakened immune systems, or severe pancreatitis.

National Blueberry Month

July celebrates one of the highest antioxidant rich fruits, the delicious and humble blueberry. The blue color comes from a pigment called anthocyanin which helpings to fight free radical damage, reduce aging, and preserve our health.

Blueberries are an excellent source of vitamin C, helpful for collagen formation, wound healing, and protein metabolism. Blueberries also contain potassium, vitamin K, and B6 which help support   optimal health in the body.

Exciting research on blueberries and cognitive function is underway. One study following older adults for 12 weeks found those who consumed blueberries daily experience 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 a good source of dietary fiber which may help reduce the risk of heart disease and stroke. Fiber helps to control appetite which is beneficial for people managing their weight.

One 3/4 cup serving of blueberries has 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.

Stop Vacation Weight Gain

Weight gain is a souvenir no one wants to bring back home. Most summer gateways center around food and indulging, which can have major consequences once you get back home. 61% of American adults, in a recent study, gained weight while on vacation. Some gained as much as 7 pounds due to higher calorie intake, especially from alcohol. The average weight gain was 0.7 pounds, which is not too shocking, however the weight tended to stay on after they returned home.

Weight creep is when people gain small amounts of weight over a long period of time. What might not seem like too much weight gain over vacation can add up after several years. Unless you weigh yourself regularly people don’t realize subtle weight gain is happening. Follow these tips to keep your weight stable while on vacation:

· Weigh yourself before and after vacation

· Plan physical activities and exercise during your trip

· Pack healthy snacks and sandwiches in a cooler for road trips

· Don’t load up at breakfast, instead set the tone for the rest of the day by practicing portion control

· Pick healthy menu items at restaurants such as baked poultry, fish, salads, and vegetable based dishes

· Treat yourself in moderation, and not every day

· Enjoy small portions and eat slowly

· Order wisely from the bar, fruity drinks can have over 500 calories. Stick with wine, light beer, white wine spritzers, vodka soda, and champagne.

Healthy Summer BBQ Tofu Burgers

Serves: 4

260 calories per serving

                                                                 

Ingredients:

1/4 cup thinly sliced onions                            

1 14-ounce package extra-firm tofu, drained

1 tbs olive oil 

1/2 cup barbecue sauce

1 1/2 cups coleslaw mix

2 tbs low-fat mayonnaise

2 tsp red wine vinegar

1/4 tsp garlic powder

Freshly ground pepper to taste

4 whole wheat hamburger buns, toasted

4 dill pickle slices

Directions: 

Place onions in a small bowl, cover with cold water and set aside. 

Stand tofu on its long narrow side. Cut lengthwise into 4 rectangular slabs, about 1/2” thick. Heat oil in a large skillet over medium heat. Add tofu slabs and cook about 4 minutes each side until browned. 

Reduce heat to low and add barbecue sauce over the tofu. Cover and cook 3 minutes longer. 

Meanwhile combine coleslaw, mayonnaise, vinegar, garlic powder, and pepper in a medium bowl. Drain the onion. 

To assemble sandwiches place 1/3 cup coleslaw mixture on each bun and top with tofu slab, one pickle slice, and a few onion slices.