Fiber Up, Cholesterol Down

Yesterday I saw one of the frequent commercials for Cheerios, with the claim “Cheerios helps lower cholesterol as part of a heart healthy diet.”  Have you ever thought about how much fiber is enough to make a difference?

The FDA has been on top of health claims such as these so as not to mislead consumers.  The remainder of the claim reads:

“Studies show that 3 grams of soluble fiber daily from whole grain oat foods, like Cheerios cereal, in a diet low in saturated fat and cholesterol, may reduce the risk of heart disease. Cheerios cereal provides 1 gram per serving.”

How does soluble fiber help reduce cholesterol?  Soluble fiber helps reduce the amount of fat absorbed from food, causes cholesterol in the blood stream to be used for bile synthesis, and inhibits the synthesis of cholesterol in the body.

Soluble fibers are commonly found in fruits (especially pear, apple, and citrus fruits), oats, barley, and legumes.  These water-soluble fibers form gels within the digestive tract, and provide many beneficial health effects including:

·     Contributes to feelings of fullness and decreases appetite.

·     Slows the absorption of carbohydrates which can reduce blood sugar.

·     Helps to lower blood cholesterol and triglycerides.

Another type of dietary fiber is insoluble fiber, commonly found in wheat bran, corn bran, whole grain breads and cereals, as well as vegetables.  The main beneficial effect of insoluble fiber is to facilitate the movement of food through the digestive tract, thus preventing constipation.

Chances are that most people who want the health benefits aren’t eating 3 servings of Cheerios per day and need some additional sources of soluble fiber to round out their diet.  Most foods contain both soluble and insoluble fiber, so the easiest way to maximize your intake is to include a variety of fiber-rich foods with a target of 25-30 grams per day.

 

5 Tips for increasing fiber in your diet:

1. Start the day well

Begin your day with a high fiber cereal - opt for varieties containing wheat, oats, or barley. Why not top your cereal with sliced banana, a handful of berries, or a tablespoon of nuts or dried fruit?  Another great option for adding extra crunch and fiber is to toss a handful of seeds on top.

 2. Make your meals colorful

Aim for at least 5 servings of brightly colored fruits and vegetables each day. A serving is roughly 1/2 cup of fresh, frozen, or canned fruits or vegetables. You could also add finely grated vegetables to casseroles, stews, sauces, or curries. Carrots or sweet potato are a particularly good choice for this.

 3. Add some bulk

You can make your meals go further while also making them healthier, by simply adding lentils, mixed beans, chickpeas or barley to soups, casseroles, stews or salads. There is a wide selection of different canned legumes to choose from, or cook your own from the dried varieties. 

Substitute whole wheat pastry flour in place of up to one-half of the white flour for cakes or muffin recipes.  Another delicious alternative is to replace some of the flour in a fruit crumble topping with oats and nuts for a higher fiber, super crunchy version.

 4. Make half your grains whole

Try to include a sandwich on wholegrain or multigrain bread for lunch, or you could make lunchtime a little more interesting by using wholegrain pitas, crumpets, muffins, or wholegrain crackers instead. Using brown rice, quinoa, couscous and whole wheat pasta are other great ways of adding additional fiber to your diet.

 5. Snack healthy

Snack on dried fruits, nuts or seeds, or add them to yogurt and salads for a tasty alternative. If you like to experiment, try adding different dried fruits, nuts and seeds to your home baked recipes.  Try hummus with raw vegetables or with whole grain crackers with a minimum of 2-3 grams of fiber per serving.  Fresh fruits and vegetables are an easy snack to carry with you every day.

The following foods are rich in fiber, with over 3 grams of fiber per serving.  Choose five or more servings per day for a total of at least 25 grams.  Increase fiber gradually over 3 to 5 weeks to allow your digestive tract to get used to the additional fiber.   

FOOD	AMOUNT	FIBER (grams)
FRUIT
Apples with skin	1 medium	5.00
Banana	1 medium	3.92
Blueberries	1 cup	4.18
Figs, dried	2 medium	3.74
Grapefruit	1/2 medium	6.12
Orange, navel	1 medium	3.40
Peaches, dried	3 pieces	3.18
Pear	1 medium	5.08
Raspberries	1 cup	8.34
Strawberries	1 cup	3.98
VEGETABLES
Avocado (fruit)	1 medium	11.84
Beet greens	1 cup	4.20
Broccoli, cooked	1 cup	4.50
Cabbage, cooked	1 cup	4.20
Carrot, cooked	1 cup	5.22
Cauliflower, cooked	1 cup	3.43
Cole slaw	1 cup	4.00
Corn, sweet	1 cup	4.66
Green beans	1 cup	3.95
Kale, cooked	1 cup	7.20
Peas, cooked	1 cup	8.84
Pop corn, air-popped	3 cups	3.60
Potato, baked w/skin	1 medium	4.80
Spinach, cooked	1 cup	4.32
Sweet potato, cooked	1 cup	5.94
Swiss chard, cooked	1 cup	3.68
Winter squash, cooked	1 cup	5.74
CEREAL, GRAINS, PASTA
Bran cereal	1 cup	19.94
Oats, rolled dry	1 cup	12.00
Pasta, whole wheat	1 cup	6.34
Rice, dry brown	1 cup	7.98
BEANS, NUTS, SEEDS
Almonds	1 oz	4.22
Black beans, cooked	1 cup	14.92
Flax seeds	3 tbs	6.97
Garbanzo beans, cooked	1 cup	5.80

Nourishing Fall Comfort Food

Today's post is from the strongest woman I know, Shannon McConnell, owner of Iron Moxie.  Shannon has advanced certification in kettle bell training and offers diverse, challenging workouts in Iron Moxie’s bright and vibrant studio.  The studio is well equipped with kettlebells of all sizes for beginner to athlete: couch potato to weekend warrior: young to old.  Kettlebells are complimented by training devices such as plyometric jump boxes, TRX, slosh tubes, sand bags, pull up bars, just to name a few.  Check out her class schedule and change up your exercise routine!

“…the comfort you desire and all the nourishment your body craves.”

Growing up in a working class family, both my parents worked. Ramen and Cup O’Noodles were easy meals. Sometimes, I still get a craving for this childhood comfort food. But I know eating any of these processed foods will not give me satisfaction.

I created a recipe that gives you all the comfort you desire and all the nourishment your body craves.  Spaghetti squash makes a perfect noodle with shape, color, texture. and is a nutritiously superior substitute for wheat or rice noodles. And fall is the perfect time of year to use spaghetti squash. Rice noodles have about 200 calories per cup and little nutritional value. 1 cup of spaghetti squash only has 42 calories and adds more nutrition.

This recipe assumes some leftovers. To balance eating well with a busy lifestyle, I like to cook enough for leftovers. If I grill chicken I will enough for several meals and use the leftovers in salads or recipes such as this. The spaghetti squash is best made ahead of time, either the day before. Use some as a substitute for your favorite pasta recipe and some for this soup recipe.

Squash Noodle Chicken Soup

• 1.5-2 cups pre-cooked spaghetti squash (see below)
• 2.5 cups chicken stock
• 6 oz diced chicken, grilled or baked
• 1 chopped leek
• 1/2 cup peas
• 2 cloves garlic
• Spike Seasoning – No salt
• 1egg
• 2 sprigs fresh basil finely chopped

Directions

1. Prep all ingredients. I often bake the spaghetti squash the morning or night before. Grill or bake the chicken if you need or just use leftovers.
2. Sauté leeks and peas in a couple tablespoons of broth until tender. Add rest of broth.
3. Add squash, chopped chicken, and garlic. While that heats. Scramble egg.
4. To finish add egg and basil. When soup starts to simmer it’s done.

Spaghetti Squash Noodles

1. Preheat oven to 350.
2. Cut spaghetti squash in half and scope out seeds.
3. Fill a baking pan with about 1 inch of water
4. Turn squash halves face down in water.
5. Bake squash until tender. Depending on the size, cooking times can vary. 20-40 minutes. I pierce with a fork.
6. When squash is tender. Pull the pan out of the oven. I turn the halves so they are face up to cool.
7. After they are cool, use a fork to scrape the insides into a bowl. The squash will flake out just like noodles.

Health Benefits of Sweet Cherries

I recently received an industry magazine with a full- page advertisement for cherries.  Normally I skip right past the advertisements, but I was so impressed with the information that I wanted to share it.

      Source:  Northwest Cherry Growers paid announcement.  For more information and 

      citations, please visit www.nwcherries.com.

Northwest Cherry Growers highlighted 7 reasons to include cherries as a regular part of your diet:

1. Cherries contain flavonoids and procyanidin, which may help protect brain neuron cells to reduce the risk of dementia. 
2. Cherries are rich in vitamin C, fiber, carotenoids and anthocyanins – all which may help keep cancer cells in check.
3. Potassium in cherries may help keep blood pressure in check, reducing the risk of stroke.
4. The anthocyanins in cherries may also help reduce inflammation, a risk factor for cardiovascular disease. 
5. The glycemic index for cherries is lower than plums, blueberries, peaches, grapes, and apricots, making it a good choice for managing blood sugar.
6. The phytochemicals in cherries may be a factor in reducing inflammation, which helps to reduce pain from injuries or other diseases.
7. Cherries contain melatonin, which helps regulate sleep cycles, especially after long flights.

While there is likely an equally long list of health benefits for other fruits and vegetables, it is the perfect time to highlight the goodness of fresh, sweet cherries while they are in season.  Enjoy in smoothies, jams, or eat fresh for a sweet snack.

Drink to Your Health!

Summer is just around the corner, with endless opportunities for outdoor activities.  As the temperature rises, be sure to increase the amount of fluids you drink every day.  Your body requires water for just about every function, including digestion, transportation of nutrients throughout the body, healthy skin, and regulation of body temperature.  Every day our bodies lose over 2 liters of water through sweating, exhaling, urination, and bowel movements.  This water must be replaced or dehydration could result.

A Tufts University study found that mild dehydration was associated with negative mood, including fatigue and confusion.  Our nervous systems need water to function, and our brain is about 90% water.

Not thirsty?  Thirst is not a reliable indicator of the need for hydration because it doesn’t kick in until the body has lost a significant amount of fluid.  It is best to drink fluids throughout the day at a level that keeps urine clear vs. yellow in color.

Did you know??

ü  Roughly 55-60 percent of an adult’s body is made up of water.  

ü  Water aids in the digestive process and prevents constipation.

ü  Water leads to overall greater health by flushing out wastes and bacteria that may cause disease.

ü  Water helps to maintain healthy body weight by increasing metabolism and regulating appetite.

ü  Water can prevent and alleviate headaches.

ü  Water naturally moisturizes skin and gives it a healthy, glowing appearance.

ü  If you aren’t drinking enough, you may notice dry skin, cracked lips, loss of appetite, nausea, concentrated dark yellow urine, or constipation.

How much water do you need?

Daily fluid requirements for healthy individuals is 30 to 35 ml per kg of body weight, or around ½ fluid ounce per pound.  For a 180 lb person, this works out to 87 to 93 oz/day.  Requirements can vary based on age, activity level, and medical condition.

Nearly every food or drink provides some water to the body.  If you eat a whole foods diet rich in fresh fruits, vegetables, and cooked whole grains, you will obtain a significant amount of water from your foods.  If you get too full during mealtime to drink a beverage, drink fluids between meals to stay hydrated.

What to drink?

Water is always the best choice.  If you prefer, add fresh lemon or lime, choose bubbly water, or flavored water that doesn't contain added sugar. 

Valentine’s Day = Cordial Cherries – What’s Inside?

My husband reads Wired magazine (to my benefit, he’s somewhat of a tech geek) and he recently passed on an article about what’s inside a Queen Anne Cordial Cherry.  I grew up eating these, since they were a favorite treat of my Mom’s on Valentine’s Day.  Before you indulge in your next chocolate covered cherry, be aware of what is waiting inside.

1.       Maraschino Cherry – plump and juicy, a result of infusion with water, corn syrup, and high fructose corn syrup.

2.      Red Dye #40 – one of the most commonly used food dyes, with possible increased risk of cancer, hyperactivity, and allergies.  Yet it is on the approved FDA list of food colorings.

3.      Sulfur Dioxide – used to preserve the color of the cherry, but it may trigger asthma attacks in some individuals.

4.      Sugar – this is an obvious ingredient, the viscous center is very sweet.

5.      Invertase – a digestive enzyme derived from yeast, but also found in saliva and the small intestine.  It is added to digest the sucrose (sugar) slurry so that it remains gooey (forever, I think).

6.      Vanillin – a synthetic version of real vanilla.

7.      PGPR – Polyglycerol polyricinoleate – used to emulsify the milk chocolate so that it can be spread more thinly to save costs.  This is done at the expense of cocoa butter. Need I say more?

8.     Milk Chocolate Coating – made of sugar, cocoa butter, milk, and chocolate liquor.  Doesn’t sound so bad after the previous three ingredients.

For many like my Mom, chocolate covered cherries a tradition on Valentine’s.  I still think of them fondly from the many years that my siblings and I bought them for my Mom. 

Now that I am older and wiser, I care about what is in the food I eat, even if it is something I eat only once a year.   While I still love both chocolate and cherries, I prefer them separately without the artificial ingredients.  This year I will eat some high quality dark chocolate and delicious dried cherries.Another good option: the dark chocolate covered cherries from Chukar Cherries (http://www.chukar.com/product/Dark_Chocolate_Cherries7/chocolate-cherries-berries-and-nuts).  The ingredients: a dried Bing cherry dipped in seamless dark chocolate. No additives, no preservatives, just cherries and dark chocolate at their finest.

Hungry for Hash

I’ve noticed a new trend in the Seattle area for brunch:  Hash!  Duck confit hash, corned beef hash, beef tri-tip hash, porchetta hash…you get the idea.  I have discovered that I love it and it is showing up on my home menu too, even for dinner.

What is hash?  I looked it up and the official definition is “A dish of cooked meat cut into small pieces and precooked, usually with potatoes.”  The brunch version also includes a couple of poached eggs and sometimes a decadent sauce. 

The best thing about hash is that you can use leftover meat and roasted root vegetables to create a quick, delicious dinner.  Or, if you prefer, skip the meat and enjoy it vegetarian.

Creating your own recipe is an opportunity to try some root vegetables that you may not eat on a regular basis.  Root vegetables are plentiful in the winter and very satisfying on a cold winter night.

Root vegetables are rich in vitamin C, potassium, and fiber.  They also provide health-promoting phytonutrients; the deeper the color the higher the content.

First, select two or three different root vegetables to give your hash some variety and color:

Yukon gold potatoes Purple potatoes Red potatoes Sweet potatoes Carrots Parsnips Rutabagas Celery root

Yams Turnips Jerusalem artichokes Golden beets Purple beets Chioggia beets (red and white striped) Daikon radishes

Wash, peel and dice the vegetables into 1/2 –inch cubes.  Toss them with a little olive oil, salt and pepper and roast them on a sheet pan in a 400 degree oven until just tender when pierced with a fork (begin checking after 20 minutes).  The time required for each variety may vary, so it is best to separate them on the sheet so that you can remove them as they finish cooking.  If you do not plan to eat them all right away, cool and store in an airtight container in the refrigerator for up to 3 days.

For the meat, you can use just about any leftover cooked meat or meat alternative:

Chicken Turkey Duck Steak Roast beef Corned beef Pork loin Pork chop Ham Smoked salmon

Shrimp Crab Lobster Tofu (extra firm) Tempeh Seitan Bacon Pancetta Prosciutto

Cut the meat into ½-inch cubes and set aside.  Note that if you choose to use bacon, pancetta, or prosciutto, use just a few tablespoons for flavoring.  These meats are very salty and a little bit goes a long way.

Now you are ready to create your hash!

Basic Hash Recipe (Serves 2)

Ingredients:

1 tablespoon Butter or Oil (olive, canola, coconut)

2 cups Root Vegetables, roasted ½-inch cubes

1 cup Meat/Meat Alternative, cooked and cut into ½-inch cubes

1 clove Garlic, minced

1 tablespoon Fresh herbs, minced (see note)

4 Eggs, poached

Salt and Pepper to taste

1.        Heat butter or oil in a medium skillet on medium-high heat.

2.      Add root vegetables and meat; reduce heat to medium and cook uncovered for 10 minutes, stirring occasionally, until heated through.

3.      Mix in garlic, fresh herbs and season with salt and pepper.

4.      To plate, divide the hash between two plates and top each with two poached eggs.

Note:  Try thyme, basil, oregano, chives, rosemary, or tarragon.  If you use rosemary, add it to the pan at the beginning of cooking.

Once you’ve mastered the basic recipe, experiment with other ingredients including chopped apple or pear, kale, mushrooms, bell pepper, or jalapeno pepper.  Enjoy your favorite hash for breakfast, lunch or dinner!