Strawberry Fields Forever

“Let me take you down, ‘Cause I’m going to Strawberry Fields
Nothing is real, and nothing to get hung about
Strawberry Fields forever.”
-The Beatles, “Strawberry Fields Forever” (1967)

First Berry of 2013 Season (Photo: Mireille Blacke)

One cup of unsweetened strawberries provides 50 calories and three grams of fiber, making strawberries a filling, low-calorie snack option. Strawberries have no saturated fat or cholesterol, and are low in sodium. Strawberries are also a good source of vitamin C, folic acid, potassium, and manganese. Vitamin C acts as an antioxidant in the body, helping to boost immunity and fight infection, counter inflammation, prevent heart disease, and protect against cancer. B-complex vitamins (such as folic acid) in strawberries help the body with carbohydrate, protein, and fat metabolism. Potassium is a mineral involved in the body’s cell and body fluid regulation, heart rate control, and blood pressure stability. The mineral manganese is used by the body as a co-factor for enzymes needed in fat and protein metabolism, and antioxidant utilization. Strawberries rank in the top fruits with regard to antioxidant content (others include blueberries, cherries, and raspberries).

Recommendations from this Registered Dietitian (RD):

1. Rah-rah raw. To get the most nutrients from your strawberries, eat them raw. Assure ripeness by avoiding those with green or white tips. Strawberries absorb high levels of pesticides when grown conventionally. According to the Environmental Working Group, strawberries are the second highest of pesticide-laden and most consistently contaminated fruits and vegetables. Translation: splurge for organic strawberries.
2. Scratch that itch. Individuals with an allergy to strawberries or Oral Allergy Syndrome (OAS) may experience symptoms ranging from acute anaphylaxis to simple dermatitis. If you exhibit physical reactions after ingesting strawberries, consult with your healthcare professional to assess your food allergy or sensitivity status.
3. Be berry gentle. Eight medium-sized strawberries equal one serving. Handle those with care; heating, capping, injuring, cutting, or juicing strawberries will reduce the strawberry’s vitamin content.
4. Strive for five. The average adult requires 1 ½ – 2 cups of fruit per day, according to the USDA’s MyPlate guidelines (this site will also help you determine your daily nutritional needs). Cover half of your plate with fruits and vegetables at each meal. Add strawberries for color and variety in your diet and also reduce your risk of cancer, heart disease, and numerous other conditions. Strawberries are a great addition to green or fruit salads, as a between-meal snack, or added to muffins, pies, cakes, dry cereals, and dairy (ice cream, milkshakes, smoothies, and yogurts).    

  Click here for the rest of my online article on strawberries for OKRA Magazine. For a full nutrition    article archive, click here.

Sweet Potatoes (There and Back Again)

Follow this link to a re-post of my sweet potato article from September 2012 on OKRA's new web site.

Slice of Life: Sweet Potato (Photo: Wikipedia Commons)

One cup or one medium sweet potato with its skin (5”) contains 114 calories, 4 grams fiber, 2.1 grams protein, 40 mg sodium, and is negligible in saturated fat and cholesterol. Sweet potatoes are most notable as excellent sources of vitamin A in the form of beta-carotene, a cancer-fighter and antioxidant that helps to prevent sun damage and premature aging. Sweet potatoes with dark orange flesh are richest in carotenoid pigments and bioavailable beta-carotene.

As a rich source of complex carbohydrates, sweet potatoes provide sustained energy. With regard to complex carbohydrates, dietary fiber, protein, vitamins A and C, iron, and calcium, the sweet potato ranks higher in nutritional value than the white potato, spinach, or broccoli.

Health benefits associated with sweet potatoes include blood sugar regulation, reduced inflammation, and successful blood clotting. As starchy root vegetables, many people would expect sweet potatoes to quickly elevate blood sugar levels, because concentrated starches are easily converted by the digestive tract into simple sugars. However, sweet potatoes contain dietary fiber (4 grams per medium sweet potato) and help to modify insulin metabolism, and actually improve blood sugar regulation, even in Type 2 diabetics. Boiling sweet potatoes seems to favorably impact glucose regulation more than roasting or baking.

Reduced inflammation following the consumption of sweet potatoes has been linked to vitamins A and C in particular, especially in purple sweet potatoes. These anti-inflammatory properties are due to the phytochemical and antioxidant anthocyanin and other color-related pigments; the purple sweet potato owes its rich color from phytochemical anthocyanin and other polyphenols. In addition to reducing inflammation, these substances help to reduce cardiovascular disease, improve vision, and increase memory.

Some of the same color-related phytochemicals in sweet potatoes impact fibrinogen, which is critical for successful blood clotting (stopping blood loss and closing wounds).  It is important for individuals who take medications for clotting issues to keep this in mind if sweet potato consumption is high.

Continue reading the full OKRA article here. For a full nutrition article archive, click here.

The Dark Side of Chocolate

“There’s nothing better than a good friend, except a good friend with chocolate.”
-Linda Grayson, The Pickwick Papers

Being a Registered Dietitian (RD) does not confer immunity to comfort food and chocolate cravings, and like many, I have my fixations with some Southern chocolatiers. When in New Orleans, I will always visit Southern Candymakers for their Mississippi Mud bark and Laura's Candies for their chocolate-covered apricots and turtles. I will run someone over to get a tiger paw from the Charleston Candy Company in Charleston, South Carolina. It is also no secret as to the lengths I would go for chocolate truffles and fudge from the Savannah Candy Company in Savannah, Georgia.

Why is chocolate a top comfort food? Eating chocolate releases the same calming brain chemicals (endorphins) that are released during exercise, falling in love, or taking certain drugs. Chocolate influences serotonin levels in the brain, which influence mood and appetite. Phenylethylamine in chocolate affects dopamine and pleasure centers in the brain. Mood instability is one reason people experience carbohydrate cravings. It is also part of the reason many women experience intense chocolate cravings during PMS; serotonin levels are typically lower at that time of the menstrual cycle.

All chocolate is not created equal. Milk chocolate is much lower in flavanols (antioxidants) than dark chocolate. White chocolate is basically faux chocolate, consisting most of cocoa butter. Avoid white chocolate because it contains no cocoa solids (cacao), and lacks the ability to stimulate euphoria-inducing chemicals that “real” chocolate does (like the mood-regulator serotonin).

An increased percentage of cocoa solids (cacao) means higher bitterness in dark chocolate, but also less sugar and more heart-healthy flavanol levels. Though Americans overwhelmingly prefer milk chocolate to dark, the bitter-tasting stuff is simply better for your heart.

Click here to continue reading about the health benefits of dark chocolate in my latest article for OKRA magazine (on its new website). For an archive of my nutrition articles at OKRA, click here.

Embrace the Dark Side with Chocolate

"All you need is love. But a little chocolate now and then doesn't hurt."

-Charles M. Schulz, creator of Peanuts 

The Chocolate Spectrum (Photo Source: Andre Karwath via Wikimedia Commons)

      You can't really escape chocolate at this time of year due to the approach of Valentine's Day and Easter.  Not that most people really want to escape from chocolate!

      Why is chocolate a top comfort food? Eating chocolate releases the same calming brain chemicals (endorphins) that are released during exercise, falling in love, or taking certain drugs. Chocolate influences serotonin levels in the brain, which influence mood and appetite. Phenylethylamine in chocolate affects dopamine and pleasure centers in the brain. Mood instability is one reason people experience carbohydrate cravings. It is also part of the reason many women experience intense chocolate cravings during PMS; serotonin levels are typically lower at that time of the menstrual cycle.  

      Want some health benefits with your decadence? Pair your chocolate with apple slices (1 medium apple) or pear slices (1 medium pear) for added fiber and healthy fat.  Try the classic strawberries dipped in dark chocolate or experiment with dipped blood oranges.

Chocolate-dipped Strawberries (Photo via Wikimedia Commons)

        Recommendations from this Registered Dietitian (RD):

1. Embrace your dark side. All chocolate is not created equal. Limit milk chocolate, and avoid white chocolate, which contains mostly unhealthy fats and sugar, lacking the nutritional punch of the dark stuff.  Choose dark chocolate squares or bars with at least 65% cacao on the label. 
2. Aim for the heart. Small amounts of dark chocolate can improve overall hearth health, blood pressure, and cholesterol profiles, as well as increase blood flow to the brain. 
3. Beat the blues. Food and mood are related, and dietary choices can be important in battling depression, anxiety, and sleep disorders. Your next meal can dramatically impact a bad mood; adding dark chocolate to boost serotonin and endorphin levels may help to benefit mood and concentration. 
4. Get in the mood. Chocolate’s alleged aphrodisiac qualities are due to anandamide and phenylethylamine, compounds that cause the body to release the same feel-good endorphins triggered by sexual activity and exercise. Methylxanthines (such as theobromine and caffeine) in chocolate increase skin sensitivity to touch as well. (Caffeine-sensitive individuals should avoid chocolate as appropriate.). 
5. Got milk? Think again. Don’t wash down your dark chocolate with a glass of milk, which may interfere with absorption of chocolate’s antioxidants, and negate its potential benefits. 
6. Practice moderation.  Most chocolate products are high in sugar, fat, and calories. Adding chocolate to your regular caloric intake may not be wise for individuals who are overweight or obese. Be sure to compensate for the chocolate calories with lesser intake or greater physical activity if you indulge. 
7. Trigger/treat. In some individuals, eating chocolate may lead to bingeing and further cravings. Like mashed potatoes, ice cream, and fried chicken, a positive emotional connection to or deprivation from certain foods earlier in life can prompt eating for psychological soothing. Weaken chocolate cravings by taking a walk, texting or phoning a friend, or playing with a pet (chocolate is toxic to many animals!). Consider professional help from a counselor, therapist, or RD if you find your cravings to be obsessive or out of your control. 

For the full OKRA article on chocolate and an archive of my nutrition articles for OKRA, click here.

Spice Up Your Winter

Still recovering from the holiday season? I am no exception to that, but in addition, have added a major move to a new home into the mix. During all of the packing, I was inspired for this month’s topic when I discovered not one, but three spice racks, in addition to a cabinet full of solo spices. With those points in mind, I am presenting this month’s To Your Health column in a revised format, intended for use as a reference or guide. 

In the spirit of January resolutions, I encourage you to incorporate the following 12 spices into the 12 months of 2013. Experiment with one unfamiliar spice per month, and you’ll enhance the flavor profiles of your dishes as well as your health benefits.

 

Click here for more information on black pepper, cayenne, cinnamon, clove, cumin, fennel seeds, garlic, ginger, mustard seed, nutmeg, paprika, and turmeric (or click on my blog posts for December 2012).

Rack Up the Health Benefits with Spice. Photo: Blacke and Belvedere

Recommendations from this Registered Dietitian (RD) for the New Year:
1)  Small quantities of spices yield strong flavors and few calories, and can contribute significant portions of micronutrients to the diet. For example, a teaspoon of paprika contains more than 20% of the recommended daily allowance of vitamin A. Some spices, however, contain high portions of fat, protein, and carbohydrate by weight, so be sure to include them in your overall caloric intake (and see #6 for an important caveat). For a winning recipe incorporating several of the spices mentioned in this article, try Herbsaint’s Shrimp and Louisiana Brown Rice Risotto. 
2)  Fight portion distortion. This year, temper decrees from childhood to “clean your plate” after filling it. If you do fill that plate, use smaller plates and select “unornamented” vegetables as your side dishes. Share a dish as you socialize. Choose smart sides and reasonable desserts. Go easy on the salad dressing. [While I do not advocate deprivation of specific foods, I do encourage moderation.]
3)  Pick your poison during Carnival Season. Substitute a glass of wine for a large, sugary daiquiri and select a tiny piece of king cake and resist going for seconds. Experiment with an unfamiliar or exotic food, such as grilled gator in place of the fried chicken we normally find along parade routes. The gator has a much higher proportion of healthy fats and protein and maintains the carnival spirit. Small substitutions will add up over the Carnival Season, benefiting your health, mood, and waistline.
4)  Unsure about unhealthy foods while making the holiday rounds? Prepare your own dish and bring it to your social functions. Be prepared: snack in advance of parties (and shopping) so you don’t arrive with a growling stomach. Hunger will increase your risk of eating too much at social events, as well as shopping at the grocery store or for gifts (beware of those food courts!). Pick snacks that provide fiber, protein, and healthy fats, such as baby carrots or black bean chips with hummus, spice-roasted nuts (such as chili almonds or curried cashews).
5)  Keep It Simple. Choose more foods with fewer ingredients, and aim for whole foods over artificial to make colorful plates for the greatest health benefit. Create a Mardi Gras colored plate with, yellow (yellow bell pepper, yellow squash), green (avocado, Brussels sprouts, spinach, kale, broccoli, peas), and purple (eggplant, beet, purple cabbage).
6)  Practice moderation. Too much of a good thing can be harmful, and spices are no exception. Stomach distress is common with large quantities of ginger, nutmeg, paprika, and turmeric. Excess nutmeg can cause hallucinations, and ginger in particular may interact with some medications, such as the blood thinner warfarin (Coumadin). Ginger should also be avoided in persons with gallstones, as it stimulates bile production. Avoid the “ginger jitters” (central nervous system excitation) by keeping intake to less than 2 grams of ginger per kilogram (1 kg = 2.2 lbs.) of body weight.
7)  Know that thirst is often disguised as hunger, so keep yourself hydrated and practice moderation (particularly with alcohol). Alternate water with glasses of wine or other alcoholic or caffeinated beverages.

For a full archive of my nutrition articles for OKRA Magazine, click here. 

Season(ings) Greetings: Paprika and Turmeric

My final two recommended spices for enhancing your holiday season meals and benefiting your health: Paprika and Turmeric. 

Spanish Smoked Paprika (Photo: Badagnani via Wikimedia Commons)

Paprika, a milder relative of cayenne, is ground from dried red peppers, and helps to boost the immune system via its high concentration of vitamins A and C. Paprika is considered an antiseptic and digestive stimulant, and is linked to improved blood circulation. 

Tip: Embrace the sweet and spicy varieties of paprika; dust paprika on scrambled eggs or mix it into low-fat mayonnaise for a dip. 

Note: Large quantities of paprika may aggravate the stomach.

Associated recipe: Traditional Deviled Eggs 

Turmeric Powder (Photo: Sanjay Acharya via Wikimedia Commons)

Turmeric, a component of curry, offers an earthy, peppery flavor while providing anti-inflammatory, antimicrobial, antifungal, and cancer-fighting properties. Turmeric’s active ingredient (curcumin) has neuro-protective and anti-aging effects on the brain and may be helpful in stroke prevention. Curcumin is also linked with inhibited tumor growth and improved cardiovascular health. Touted by some as the “yellow miracle spice,” turmeric contains calcium, iron, manganese, phosphorus, potassium, zinc, and vitamins C and B₁, B₂, and B₃. All of these nutrients contribute to turmeric’s beneficial effects on arthritis, cholesterol profiles, and lowered risk of prostate and colon cancers. 

Tips: Rub turmeric onto chicken or fish, coat roasted nuts with it, or mix it with yogurt, garlic, and ginger to make a sauce or dip. 

Note: Long-term consumption of turmeric may lead to stomach distress. 

Associated recipe: Mangalore Fried Shrimp  and Red Beans with Coconut Rice & Sweet Potato Bisque 

For a full archive of my nutrition articles for OKRA Magazine, click here.