{grain spotlight: quinoa}

image via {here}

We all know about and probably eat a lot of wheat, but do you know much about quinoa? Quinoa is actually not a true grain, but for all intents and purposes, we consider it a grain in terms of its nutrient content. According to nutritiondata.com, quinoa is "low in Saturated fat, and very low in cholesterol and sodium. It is also a good source of folate, magnesium and phosphorus, and a very good source of manganese." It is also considered a complete protein (meaning it contains all of the essential amino acids required by the human body). As an added bonus, quinoa is gluten-free and a great alternative for those following a celiac diet.

Quinoa is cooked like rice (i.e. boil, simmer, fluff, final steam) and so can be used in many recipes as its replacement. Quinoa grains are smaller and more delicate are could be compared to a very light couscous (the pasta). I hope you get an opportunity to give quinoa a try! I've listed a few of my favorite recipes below!

Quinoa and Apple Salad with Curry Dressing
Quinoa Stuffed Peppers
Spanish Quinoa

{in season now: artichokes}

image via {martha}

Mmm mmm. I love artichokes. Love 'em. Artichokes are a "good source of dietary fiber, good source of vitamin C, good source of folate, and a good source of magnesium." We love to buy tons of them in the Spring and eat them for almost every meal, though I noticed our first choice of condiments gravitates toward the not-so-healthy mayonnaise and melted butter. Sound familiar to you? I've listed some alternative ways of eating artichokes that may fare better for your body. Any other favorite recipes out there? Any vegetables you'd like to know more about?

Stuffed Artichokes though I drastically cut back on the onions by about half
Almond Saffron Dip
Try brushing with lemon juice and olive oil and grill them!
Braised Artichokes
Dipped in your favorite hummus
Dipped in an Italian salsa verde
Dipped in a simple vinaigrette

More on artichokes:

Facts

{king of kings:fiber}

Fiber in your cereal. Fiber in your drink. Fiber in your car? Okay, maybe not really in that last one, but fiber is everywhere! Hailed as a "king of kings," fiber has been the topic of nutritional conversation for some time. But why, do you ask? Let me tell you! The current daily fiber recommendation is set for 38 grams of fiber for men and 25 grams of fiber for women.

Did you know...most people get anywhere from 12.1 to 19.5 g of fiber per day? That's well beneath the current recommendation.

Fiber has many functions in our bodies. Some of these functions include:

• Your stomach empties slower (due to fiber hydration), allowing you to feel more full (thus eating less).
• You may absorb less fat and cholesterol and protect your heart.
• You may increase fecal bile acid excretion (may lower risk of colon cancer).
  
• Some fibers act as prebiotics (promoters of the "good" bacteria in your colon which in turn support good health).
• You may "increase fecal bulk, increase frequency of defecation, and reduce intestinal transit time" (especially rice and wheat bran...good for treating constipation). These things decrease the likelihood of the interaction between carcinogens and your colon cells thus lowering your risk of cancer. The water absorbed from the fiber allows for less strained bowel movements and therefore reduced risk of hemorrhoids and diverticulitis.
• You can curb your blood sugar.
  

So how do those all important recommendations translate into real life? Eating any (or all) of the following will help increase fiber in your diet.

• Legumes- if you're not used to eating many legumes, start out slow so your body can acclimate
  
• 4 1/2 cups of fruits and vegetables each day
  
• 3 servings of whole grains each day
  
• Choose breads that say "100% Whole Grain".
• Sprinkle some ground flaxseed in your oatmeal, pancakes, or baked products.
• Eat your breakfast- it's an easy source of whole grains and fiber.
• Eat whole fruits and vegetables instead of the juice.
• Eat the skin on your vegetables and fruits.

Sources: ADA Complete Food and Nutrition Guide
Advanced Nutrition and Human Metabolism
ADA Position Paper

{book review: ADA's Complete Food and Nutrition Guide, 3rd Edition}

As briefly mentioned in my last post, ADA's Complete Food and Nutrition Guide is an awesome companion for anyone looking for some practical nutritional information based on current recommendations. This book is incredible for many reasons. Let me tell you why I like it:

• The book is divided into easy-to-navigate sections that simply breakdown into easy-to-navigate sections such as basic nutrition, planning, shopping, safety, eating out, food for every age (infants, kids, women, and the elderly), athletes, vegetarians, and more.

• It is jam packed with check lists, self evaluations, sample menus, recipes, tips, and answers to common questions we encounter every day.

• Duyff addresses a lot of common concerns and popular ideas that float around the nutrition world.

What I love the best about this book is the fact that no one has to sit and read from beginning to end to get something from it. If you want to know more about feeding your kid sister, you can read about kids and nutrition. If you want to read about supplementation, you can read about supplementation. Duyff has even organized each chapter in easy-to-read sections that are never overwhelming or condescending. This is accessible nutrition. The reader can go into more depth if they are interested or start with the very basics. Nutrition is attainable for anyone on any level.

Below are some example headers from different sections of the book I found interesting:
"Hot Topic: Glycemic Index"
"Functional Nutrition- Prebiotics and Probiotics: What Are They"
"Kitchen Nutrition: Milk Plus"
"Have You Ever Wondered?"
"Supplements: Questions to Ask an Expert"
and lots more!

{one minute breakfasts}

On a recent trip to the library, I picked up a copy of American Dietetic Association Complete Food and Nutrition Guide by Roberta Larson Duyff, MS, RD, FADA, CFCS. The book was copyrighted in 2006, but still contains a lot of great information and tips.

One of my favorite tips was a small section entitled “One-Minute Breakfasts!” It has got to be one of the best lists I have seen on the subject that could be so helpful and customizable to any individual. For example, if she says to use berries or canned peaches, you can substitute bananas for the berries or fresh peaches for the canned. I think the idea was to provide basic ideas and patterns off of which you can build a breakfast more suited to your personal preferences. Perhaps you already eat some of these. Perhaps some ideas here are new to you. AND... Duyff notes that each breakfast includes 3 or more food groups (bonus!).

So here they are- give breakfast a try! You’ve always got one minute (or two) to spare for the most important meal of the day!

· Ready-to-eat cereal topped with sliced banana, sunflower seeds and yogurt

· Bran muffin and yogurt topped with berries

· Peanut butter or hummus on whole-wheat toast or soft tortilla, and milk

· Cheese or lean-meat pizza slice and orange juice

· Instant oatmeal topped with dried cranberries and grated cheese*

· Breakfast smoothie (milk, fruit, and bran, whirled in a blender)

· Toasted whole-wheat waffle topped with fruit, nuts, and ricotta cheese

· Granola topped with canned peaches and yogurt

· Whole-grain bagel topped with fruit chutney, baby carrots, and milk

· Lean ham or deli meat on a toasted English muffin, vegetable juice

· Low-fat yogurt with granola and cut-up fruit mixed in

· Heated leftover rice mixed with beans, peppers, and cilantro, and vegetable juice or milk

· Heated leftover rice with chopped apples, nuts, and cinnamon, and fruit juice

· Breakfast wrap with cut-up fresh or canned fruit and yogurt cheese, rolled in a whole-wheat tortilla, and chocolate milk

*A side note from me!

I don’t think Duyff intended that you place grated cheese on top of your oatmeal. I think her use of the italic “and” was more to indicate separation of parts of the meal (i.e. juice in additional to your muffin topped with lean meat).

food safety

image via {fightbac.org}

Not only is the nutritional quality of our meals important, but the preparation and safety are important to our well-being as well. While most of these may seem like no-brainer basics, some are common mistakes we all make in our kitchens every day. Below are a few safety tips to keep in mind at home by yourself or at holiday and family gatherings:

• Keep hot foods hot and cold foods cold; hold hot foods at temperatures above 140 degrees F and cold foods below 40 degrees F. The range between 40-140 degrees F is called the Danger Zone due to its optimal bacteria growing nature.
  
• Don't leave food out of the fridge for more than 2 hours.
• Clean, Separate, Cook and Chill- wash hands and surfaces often, don't cross-contaminate, cook to proper temperature, and refrigerate promptly. Here is an easy reference list for safe internal temperatures!
  

For more food safety tips and information, be sure to follow the links above and visit these sites:
foodsafety.gov
fightbac.org
Turkey Tips from ADA

{American Heart Month}

It's that time of year again- American Heart Month! Because heart disease remains the nation's number one killer, February has continued to remain American Heart Month since its beginning in 1963.

According to the CDC, the following are risk factors for heart disease:

Arrhythmia (defined as "disorders of the regular rhythmic beating of the heart" by the AHA)
Heart failure
Peripheral artery disease (PAD)
High cholesterol
High blood pressure
Obesity
Diabetes
Tobacco use
Secondhand smoke

While most students on SUU's campus may not be at high risk for a heart attack or stroke in the very near future, we are at an important time in our lives when we can make lifestyle changes that can lessen the likelihood that we suffer from them in the future. Our diet, physical activity, smoking and alcohol consumption play an important role in our heart health. Below are some of the current recommendations that can start you on your way to protecting your heart.

Avoid trans fat
Limit saturated fat (<7% of your total daily calories)
*Just to give you an idea of what that looks like- 1 tablespoon of butter has enough saturated fat to get you half way there - saturated fat being about 3% of your total daily calories
*Avoid fats that are solid at room temperature
Consume less than 300mg of cholesterol daily
Eat that fiber! Try for 25-30g fiber each day
Aim for less than 1500mg of sodium per day
*One teaspoon of table salt has about 2300mg sodium
Spend at least 30 minutes engaged in physical activity most days of the week
Quit smoking
Limit alcohol consumption

Now you know, so do something about it! Look out for your heart!

Check out these additional resources on heart health!
CDC
American Heart Association