A Cherry Good Thing To Do…

Photo and recipe courtesy of choosecherries.com

By David Grotto, RDN, LDN
I’m thrilled to be working with ChooseCherries.com this year in promoting the nutrition and health benefits of tart cherries. Many of my patients who I recommend tart cherries to were not aware that there is a difference between tart and sweet cherries. So I thought I would write a post to recap the difference and highlight the nutrition and health benefits of tart cherries.

Cherry interesting…
This isn’t your average drupe (fruit that contains a pit). All cherry varieties are proud members of the rose family. They either fall into one of two categories: sweet or tart. Examples of sweet cherries are the ever popular Bing and Ranier. The Montmorency cherry is one of the most popular tart varieties and is the one most often used in making cherry pie. The bulk of cherry research has been done on the tart cherry and in fact, there are now over 50 studies on the health benefits of tart cherries.

Nutrition: A one-cup serving of cherries is a good source of fiber and vitamins A and C. Cherries contain a host of other nutrients such as boron and quercetin which can help build strong bones and may play a role in maintaining heart health. Amygdalin and perillyl alcohol are two plant nutrients that function as cancer-fighting antioxidants that may have antitumor activity. Melatonin is a hormone found both in the human body and in tart cherries that can help regulate sleep. Tart cherries are one of the richest fruits in a group of plant antioxidants called anthocyanins which also may help promote sleep and put a serious hurt on pain. Tart cherries also contain many phenolic compounds, such as gallic acid, p-coumaric acid, kaempferol, and quercetin, all of which are potent antioxidants. Speaking of antioxidants, tart cherries rank 14th in the top 50 foods for providing highest antioxidant content per serving size.

Heart (and every other part) Health: It is believed that the plant nutrients that give cherries their bright red color, anthocyanins, are responsible for extinguishing the flames of inflammation but not of desire. In fact, cherries may help stimulate nitric oxide production in arteries allowing more blood flow to all the right places (wink, wink).
Arthritis Pain: There’s a good chunk of scientific literature that supports cherries role in helping to relieve painful inflammatory conditions such as gouty arthritis. Anthocyanins, in tart cherries, help suppress cox-2 enzymes that are responsible for causing pain and inflammation. In a study of women who ate two servings (280 grams) of tart cherries after an overnight fast, there was a 15 percent reduction in uric acid levels and the inflammatory marker C-reactive protein, which are both associated with gouty arthritis.
Sleep: Three separate studies have looked at the melatonin content of tart cherries and have established that cherries as one of the top melatonin containing foods that may prove beneficial in improving sleep quality and duration.
Bad breath: Many phytonutrients in cherries help remove the odor of methyl mercaptan, the colorless gas released in decaying food particles in the mouth and from garlic. Yum!
Exercise recovery: The anthocyanins in tart cherries are known to decrease muscle soreness. In fact, red tart cherry juice has been shown to reduce muscle damage and soreness caused by intense strength workouts and running. Cherries have been found to have similar pain-reducing effects as anti-inflammatory drugs like aspirin. A recent study published in the Journal of the International Society of Sports Nutrition found that consuming tart cherry juice before long distance running can reduce post-run muscle pain.

Here’s a great recipe that pulls all of the nutrition and health benefits of tart cherries into a delicious meal. You must try this – it’s the “cherry bomb”!

Warm Salmon, Cherry, Arugula Salad
Serves 4. 
Prep time: 20 minutes 
Cook time: 15 minutes 



Ingredients:

2 tablespoons red wine vinegar 

1 teaspoon ground turmeric 

3 tablespoons olive oil, divided 

Salt and pepper 

6 cups loosely packed arugula (about 3 ounces) 

1/2 small head radicchio, cored and shredded 

4 salmon fillets, about 3/4-inch thick 

3 shallots, sliced 

1/2 large jalapeno (halved lengthwise), seeded and thinly sliced 

1 1/2 cups thawed frozen tart cherries 

1 1/2 teaspoons grated fresh ginger 

1/4 cup tart cherry juice

Directions:

In a large bowl, whisk together the vinegar, turmeric, and 2 tablespoons of the olive oil. Add the arugula and radicchio and toss. Add salt and pepper to taste and divide mixture among serving plates. Set aside. 

Season the salmon with salt and pepper. In a large skillet over medium-high heat, warm the remaining 1 tablespoon of olive oil. Add the salmon and cook until barely opaque throughout, 2 to 3 minutes per side. Arrange the salmon on top of the salads. 

Return the skillet to medium heat, add the shallots and chile, and cook, stirring occasionally, until tender, 2 to 3 minutes. Add the cherries and ginger and cook, stirring occasionally, until heated through. Add the cherry juice, increase the heat to medium-high, and cook, scraping up any browned bits in the skillet, until the juice is almost entirely evaporated, 2 to 3 minutes. Add salt and pepper to taste. 

Spoon the cherry mixture over the salmon and serve. 



References:
Martin KR, Wooden A. Tart cherry juice induces differential dose-dependent
effects on apoptosis, but not cellular proliferation, in mcf-7 human breast
cancer cells. J Med Food. 2012 Nov;15(11):945-54.

Jacob RA, Spinozzi GM, Simon VA, Kelly DS, Prior RL, Hess-Pierce B, Kader AA. Consumption of cherries lowers plasma urate in healthy women. J Nutr 2003;133:1826-1829

Howatson G, Bell PG, Tallent J, Middleton B, McHugh MP, Ellis J. Effect of
tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep
quality. Eur J Nutr. 2012 Dec;51(8):909-16.

Kuehl KS, Perrier ET, Elliot DL, Chesnutt JC. Efficacy of tart cherry juice in
reducing muscle pain during running: a randomized controlled trial. J Int Soc
Sports Nutr. 2010 May 7;7:17.

Cholesterol Smack-down Superheroes: Oats & Mushrooms !

Photo courtesy of the Mushroom Council
By David Grotto, RD, LDN, author of The Best Things You Can Eat

Seems like these two food staples are an unlikely pair, at least from a culinary standpoint. But I think you’ll find the Mushroom Ris-oat-o recipe at the end of this post proof positive that they make a tasty duo. And when it comes to health, this food pairing is no slouch when it comes to delivering more than just great taste – mushrooms and oats may be the ideal food crime fighter-combo for a healthy heart.

Bad cholesterol is a weighty issue. It is estimated that 20% of all strokes and up to 50% of heart attacks may be linked to high cholesterol. Family history, smoking, inactivity and even hormonal changes can all lead to elevated cholesterol. A growing and more common reason though is being over weight – especially when that weight collects around the midsection. Oats and mushrooms added to the diet may help combat hunger and give a feeling of fullness, which can help one manage their weight better.

Getting Mushy. Animal research has demonstrated that a diet containing mushrooms helps reduce total cholesterol, triglycerides, and harmful LDL-cholesterol. Several studies also have shown that mushrooms can reduce homocysteine, blood pressure, and can reduce oxidative and inflammatory damage to arteries, making them less susceptible to artery-clogging plaque. The antioxidant component of mushrooms that keep arteries healthy are largely attributed to their polyphenols– especially a substance called ergothionene, which may possess anticancer properties, as well. Mushrooms are naturally low in fat and calories and don’t contain cholesterol making them an ideal swap out for fatty meats or as a healthy extender for burgers, meatloaf, taco meat and casseroles.

Oatmeal Deal. Oats have hunger-busting qualities that can help aid in weight management. And like mushrooms, oats contain beta glucans that do a terrific job on sucking up cholesterol. There are over forty clinical studies spanning over forty years that confirm oats ability to not only lower total cholesterol but also harmful LDL cholesterol. Why? Oats contain additional heart healthy antioxidant nutrients such as vitamin E and avenanthramides along with soluble and insoluble fiber that makes it quite difficult for cholesterol to hang around. Eating three grams of soluble fiber from oats, each day, along with a low fat and cholesterol diet, has been shown to lower blood cholesterol and harmful low-density lipoproteins (LDLs). Research shows that eating a fiber-rich diet and a nutritious breakfast can help you maintain a healthy weight.

Including foods such and mushrooms and oats as part of a low saturated fat, high fiber diet, is a heart-smart thing to do. Try combining them both into this tasty Mushroom Ris-oat-o side dish!

Wild Mushroom Ris-Oat-To (as featured in 101 Optimal Life Foods)

Servings: 6

Base Ingredients:

1 ½ cups of water

2 cans low-sodium chicken broth

1 cup of yellow onions, diced

2 garlic cloves, minced

2 cups Oats, Old Fashioned

1 cup of dry white wine

1 cup grated fresh Parmigiano-Reggiano cheese

Sea salt & cracked black pepper to taste

Directions:

To prepare Ris-Oat-To, in a sauce pan bring 1 ½ cups of water and broth to a simmer. Keep warm over medium heat.

Heat a medium sauté pan over medium-high heat. Coat pan with a drizzle of olive oil. Add onion and garlic, sauté about two minutes until golden brown.

Add oats and toast until golden brown, stirring constantly.

Add wine, cook for a minute or until liquid is nearly absorbed, stirring constantly.

Stir in 1 cup of broth mixture, cook for four minutes or until liquid is nearly absorbed, stirring constantly.

Add remaining broth mixture, ½ cup at a time, stirring constantly until each portion of broth is absorbed before adding the next

Remove Ris-Oat-To from the heat and add in ½ cup of cheese

Season with sea salt and black pepper to taste.

Mushroom Mixture

Ingredients:

4 cups of sliced mushrooms of your choice

2 tablespoons of olive oil

1 tablespoon of freshly chopped thyme

½ teaspoon sea salt

½ teaspoon cracked black pepper

Directions:
Heat olive oil in a large non stick pan over medium high heat, add mushrooms and crushed garlic clove and sauté for about 4 minutes until golden brown and crispy. At the last second season with salt and pepper and fresh thyme.

Spoon Ris-Oat-To into 6 medium size bowls and top with crispy mushrooms, and a pinch of cheese.

Nutrition Profile

290 Calories, 12g Total Fat, 4g Sat Fat, 15mg Cholesterol, 320mg Sodium, 26g Carbs, 4g Fiber, 13g Protein

Disclosure. I am a spokesperson for the Mushroom Council.

Secrets of a Skinny Kitchen: Part 1

istockphoto

As seen in WebMD Real Life Nutrition

What’s standing in the way of having the body you always wanted? Maybe it’s your kitchen!

After visiting hundreds of patients in their homes, I’ve stumbled on one undeniable fact: skinny people “do kitchens” differently than those who aren’t so svelte. And it’s not just that thin folks spend more face time with their kitchens, it’s what’s in their “skinny kitchens” that’s dramatically different than their weight-challenged counterparts. The kitchen, as it turns out, contains secrets that are the linchpin to long-term success in managing weight and health. So what are these secrets? I’ve narrowed them down into four key areas. This week, I’ll let you in on secret #1.

Skinny Secret #1: Stock a Skinny Pantry

Fill your pantry and fridge with these essentials to keep hunger at bay, belly bulges busted, and metabolisms boosted:

Hunger and Calorie-Blockers:
High-protein breakfast foods like eggs and Greek yogurt keep hunger at bay for hours compared to carb-laden breakfast choices.

High-fiber foods such as whole grains, cold or hot breakfast cereals, dried fruits, and fresh and frozen veggies are all excellent ingredients that can be added to most dishes to pump-up fiber and diminish calories from being absorbed in the digestive track.

Go nuts! Studies on nuts, especially almonds and pistachios, show amazing hunger-busting and fat-shedding effects for those who add them to their diets. Two studies showed that substances in nuts increase fecal excretion of calories when a handful of them are added to the diet. In fact, 55-75% of calories provided by nuts may not be fully absorbed. Research has also demonstrated that people who add nuts to their diet stick to their diets longer and achieve greater weight loss than those who forgo these foods.

Belly Bulge Busters:
Whole grains: In a study from Tufts University of nearly 3000 men and women, researchers found that adults who ate three or more serving of whole grains and limited refined grain items to 1 serving or less had 10 percent less belly fat than those who didn’t eat this way.

Resistant starch (RS) food sources such as firm bananas, beans and lentils, potatoes, pasta, rice, and certain whole grains such as corn contain RS which increases glucagon-like peptide-1, a major appetite suppressant hormone. RS also helps make insulin work better and regulates blood sugar – the key essentials to stopping the accumulation of belly fat and reducing the risk of “dia-besity”.

MUFAS, also known as monounsaturated fatty acids, are found in such foods as avocado, almonds, olive oil, and canola oil. MUFAs help eliminate belly fat, especially in insulin-resistant individuals.

Anti-Bloat ingredients such as parsley, fennel, cabbage, watermelon, watercress, celery, and cucumber are not only low in calories but have unique properties that rid the body of unwanted excess fluid. Many of my bloated patients were poor water consumers when I first began to work with them. Ironically, drinking more water helps the body’s natural fluid regulators, the kidneys, do a better job of managing water balance.

Metabolism Boosters
Coffee & tea and less of me: Beverages that contain caffeine and antioxidants called catechins have been found to help burn calories through thermogenesis (the creation of heat). They counteract the decrease in metabolism that often accompanies weight loss efforts. The overall effect may be small (less than 50 calories a day burned) but this can add up to nearly 5 pounds on the scale in the course of a year. Combine this intervention with other metabolic boosters such as physical activity and proper rest and the fat-burning potential is substantial!

Poly wants a crack at her. Research shows that fruits like apples, pears, grapefruit, and grapes, long associated with helping to manage weight, are rich in naturally occurring plant chemicals called polyphenols. These polyphenol-rich fruits decrease skinny-phobe bacteria called firmicutes that accumulate in the gut and contribute to weight gain. These fruits also increase friendly bacteria called bacteriodetes that break down polyphenols into helpful substances that boost the body’s metabolism. In one study, people who drank Concord grape juice daily lost weight compared to a control group that consumed a sugar-sweetened grape beverage and gained weight. It’s possible that the polyphenols in the grape juice helped keep the weight off among the drinkers of unsweetened grape juice.

Hot stuff. There’s a spice that’s just dying to rev-up your fat-burning engine but rarely sees the light of day in culinarily impaired kitchen cabinets: hot peppers! Capsaicin is the active ingredient in hot peppers that boosts metabolism and decreases appetite – not only in the meal that it’s eaten in, but even for the next few meals, according to recent research. Capsaicin can be found in paprika, chili, and cayenne pepper powder, as well as dozens of other hot pepper varieties.

I’ve put some of these tips together in a killer egg salad sandwich for you. Hope you like it. What else do YOU put in your kitchen to help keep the pounds away? I’d love to hear about it in the comment section.

Hunger-Busting Egg Salad Sandwich

Servings: Makes 4 sandwiches
Ingredients:
6 large eggs, hard boiled
3 tablespoons plain Greek yogurt
1 tablespoon Dijon mustard
½ teaspoon cayenne pepper
½ teaspoon lemon juice
Salt and pepper to taste
2 stalks celery, washed and chopped
½ red onion, diced
2 tablespoons pistachios, chopped
2 tablespoons cilantro, chopped
4 large romaine lettuce leaves
8 slices of hi-fiber whole grain bread, toasted

Directions:
Place eggs in a pot and cover with cold water. Bring to a gentle boil. Turn off heat, cover, and let sit for seven minutes. Meanwhile, fill a bowl with ice and water. When eggs are finished cooking, place them in the ice bath for three minutes. Remove eggs and peel them and then place in a medium mixing bowl. Add yogurt, mustard, lemon juice, and hot pepper sauce along with salt and pepper. Mash mixture with a fork, being careful to leave some texture. Stir in celery, onion, pistachios, and cilantro. Taste and add more hot sauce if you want more of a kick.
Toast bread. Spread mixture onto a slice of toast. Place lettuce leaf on top and cover with another slice of toast. Repeat for remaining sandwiches.

The Skinny
293 Calories, 13.7g Total Fat, 3g Saturated Fat, 317mg Cholesterol, 25g Carbs, 8g Fiber,
20g Protein, 495 mg Sodium

Strawberry Fields for Clever

Photo: Strawberry Farmer Tom Jones
As seen on WebMD’s Real Nutrition
By David Grotto, RD, LDN

Some of you might think that I have fruit on the mind, especially with my post last week about the wonders of watermelon. (BTW – for you watermelon “thumpers” out there who hit me up in the comment section, according to University of Illinois agricultural researchers, “thumping” is NOT a reliable way to determine which watermelon is most ripe and sweet – sorry! Here’s the article to support the tips I suggested in last week’s post). The rest of you might think that I have the title of the famous Beatles’ song wrong here or that I’m just trying to be clever. The truth is I’m just trying to be clever. In fact, I’m always trying to find things that might help my aging brain work a little bit better or at least as good as it used to. And the key may lie with substances found in strawberries and other fruits that end in “erry”.

In the interest of full disclosure, you should know that my love for strawberries is profound – so much so that I’m teaming up with the California Strawberry Commission (CSC) to talk to fellow food bloggers about the health and nutrition benefits of strawberries next week in California. But even before working with CSC, I discovered the wonders of strawberries for brain health on my own when writing my first book, 101 Foods That Could Save Your Life. In my second book, 101 Optimal Life Foods, I devoted an entire section to those foods that might enhance brain health, whether it be for fighting depression, getting better sleep, or simply helping out in the area of cognition – like remembering where you left your car keys. Those foods included Concord grapes, walnuts, tea, wine, chocolate, coffee, the herb turmeric, and blueberries as well as strawberries. Turns out that many of the aforementioned foods contain powerful antioxidants called flavanoids which help stave off oxidative stress that leads to impaired brain function. These same flavanoids in research have demonstrated the ability to improve both short- and long-term memory. In a study out of Tufts University, strawberry extract fed to rats slowed declines in cognitive function. Strawberries plant nutrients are the subject of exciting research as they may help enhance signaling between brain neurons, enabling the brain to communicate with each part of itself more effectively.

Many of the same risk factors for heart disease and other chronic diseases, such as obesity, hypertension, and high blood sugar, are now thought to increase the odds of developing Alzheimer’s disease and senile dementia. Inadequate intake of antioxidants over the lifespan has also been implicated in Alzheimer’s and dementia. Strawberries’ rich payload of antioxidants help promote healthy blood flow that feeds the heart as well as the brain. Research shows that the antioxidants in strawberries are efficiently absorbed within one hour of being eaten and many of the same antioxidants slowly increase in concentration in the brain with regular consumption. Strawberries are also a source of potassium, which benefits blood pressure, and are one of the lowest sugar-containing fruits with only 8 grams of sugar per cup, making them an ideal choice for blood glucose and weight management. Strawberries are rich in the antioxidant vitamin C, supplying 160 percent of the daily recommended amount in one cup. Vitamin C is one of the antioxidants found to help reduce the risk of Alzheimer’s disease.
Chomping on some strawberries would be a berry good thing to do for brain health as well as supporting the rest of the body. Besides, what good is a brain if it doesn’t have a body to boss around? Here’s a real smart choice for breakfast and a fave recipe featured on the http://www.CaliforniaStrawberries.com website

Strawberry ”Soufflé”

Ingredients
1½ cups (about 8 ounces) fresh strawberries, stemmed and quartered
1 tablespoon chopped fresh mint
1 tablespoon aged balsamic vinegar
2 teaspoons granulated sugar, divided
2 large eggs, separated
¼ teaspoon vanilla
2 teaspoons butter
Confectioners’ sugar, as needed

Directions
In bowl, combine strawberries, mint, vinegar and 1½ teaspoons of the granulated sugar; set aside. In small bowl, whisk egg yolks with vanilla and remaining ½ teaspoon granulated sugar for 1 minute or until slightly thickened. In bowl of electric mixer, beat egg whites until they form soft peaks. With rubber spatula, fold yolks into whites until no streaks remain. In a 10-inch nonstick skillet over medium heat, melt butter. (To make 2 individual omelets, use 6-inch nonstick skillet.) When butter is sizzling, add egg mixture, spreading it into an even layer with spatula. Cover pan; reduce heat to low. Cook omelet 3 to 4 minutes or until golden brown on bottom and barely set on top. Spoon strawberries down center of omelet; with spatula, fold omelet in half over filling. Slide omelet onto plate; dust with confectioners’ sugar.
Nutrition Information: 200 calories; 9 g fat; 222 mg cholesterol; 77 mg sodium; 23 g carbohydrate; 3 g fiber; 7 g protein

How do you like your strawberries? What other foods make you feel smart? Comment away!

Photo credit: David Grotto

Grapefruit: Not Just a “Chick Fruit”

As featured in Real Life Nutrition, WebMD

By David Grotto, RD, LDN

One of my fondest memories as a kid was sharing ruby red grapefruits with my big sister for breakfast. She would slice one in half, cut all the segments for me, and sprinkle just a little sugar on top. I would scoop out each segment and then, when they were all gone, tilt my head back and squeeze the remaining juice from the skin into my mouth. It was fantastic…sometimes I ate two halves because they were so tasty! Gosh…that was probably 40 years ago and I’d be lying if I told you that I’ve done that more than five times ever since!

I can’t for the life of me figure out why I abandoned something I enjoyed so much as a kid. Sure, I’ve had grapefruit and grapefruit juice a handful of times since then, but it has never become a regular part of my dietary routine. This is surprising to me, especially since I deemed grapefruit a worthy member of my book 101 Foods That Could Save Your Life. When I was doing a literature review on grapefruit, I discovered that one-half of a medium grapefruit delivered quite an array of nutrients and health benefits:

• It’s only 60 calories and supplies 100 percent of the recommended daily value of vitamin C.
• Pink or red grapefruit contain more than 50 times the amount of carotenoids of white grapefruit.
• Grapefruit contains more than 150 phytonutrients, mostly flavonoids, which have been found to help the body fight against aging, allergies, infection, cancer, ulcers and heart disease, to name a few challenges.

So why don’t I eat it more routinely?

Back in the mid 1700’s, the grapefruit was referred to as the “forbidden fruit of Barbados.” I don’t really know why it was called that, but I have observed that not a lot of my guy patients eat grapefruit. Maybe they think it’s forbidden to them? I do think it has a lot to do with the image of the grapefruit as being a “dieter’s fruit.” And if you look at how the fruit is marketed today, it’s definitely targeted towards women. Check out this website and you’ll see what I mean. I rest my case.

So why am I writing about grapefruit if it’s such a chick fruit? I’m on a mission. My friend and colleague, Dawn Jackson Blatner, RD, reminded me that grapefruit is a perfect fruit for guys, too. I remembered that one of the carotenoids that pink and red grapefruit contain is lycopene, which benefits the heart and those special parts—like the prostate gland—which often comes back to haunt guys later in life if we don’t feed it right. Grapefruit also contains the citrus flavinoid naringenin which was found to help repair damaged DNA in human prostate cancer cells. And speaking of the heart, I also found a study where researchers fed one grapefruit a day to 57 patients who had high cholesterol, triglycerides and went through bypass surgery. After 30 days those who consumed one red grapefruit a day showed a better lowering in total cholesterol, bad cholesterol (LDL) and triglycerides compared to those who didn’t. Check out this video interview I just did with Dawn on why guys should eat grapefruit.

 

Grapefruit Salsa Photo and recipe courtesy of gofloridagrapefruit.com

Here’re some tips on adding grapefruit to your dining routine:

• When choosing the perfect grapefruit, choose those that are firm and heavy for their size but slightly springy to the touch of light pressure.
• Taste quality is not affected by skin discoloration, scratches or scales but avoid those with overly rough or wrinkled skin.
• Also avoid those that appear to have water-soaked areas or have an overly soft spot at the stem.
• Grapefruit are juicier when served warm rather than cool, but I think they taste better served cold.
• If you plan to consume grapefruit within one week of purchase, store them at room temperature. Keep them fresh by storing them in the refrigerator crisper for up to 2-3 weeks.
• Eat fresh by slicing the fruit in half, separating the flesh from the membrane and scooping out each section with a spoon. Not sweet enough? Just a sprinkle of sugar will do the trick.
• Special curved-blade “grapefruit” knives or serrated grapefruit spoons can be purchased, too.
• Lastly, guys, don’t care about all that health business unless the food also tastes great. Once again, grapefruit delivers.

Here’s a recipe you might want to bust out on Superbowl Sunday (by the way, next week’s post is all about “super bowls” for the superbowl).

Grapefruit Salsa

Yields: 1-1/2 cups.

Ingredients:

2 TBSP. lime juice

1 TBSP. olive oil

1 tsp. minced jalapeno

1/2 red bell pepper, minced

2 TBSP. minced red onion

1 large Florida grapefruit, peeled, membrane removed, sectioned, chopped

1/4 tsp. ground cardamom

2 TBSP. chopped fresh cilantro leaves

Directions: Toss all together. Serve chilled as side dish to barbecued meat, seafood and nachos.

For women only: Shhhhh. We both agree that YOU are the true caretakers of guys—no surprise here. As you know, sometimes guys just need a little direction and a big push. But I have an added incentive for all you ladies to serve grapefruit to that special guy in your life. Check out this research… Thirty-seven men and women were asked to estimate the age of a series of models in photographs while wearing masks that were infused with the various aromas and then again while wearing a regular surgical mask. When women wore the mask infused with grapefruit, they were closer to the correct age. But when guys inhaled the smell of grapefruit, it made them guess that the models were six years younger than they actually were. Hey, just wanted you to be prepared. Please, no need to thank me…all in a day’s work for the Guyatitian.

Guilt-Free Holiday Faves at Dave’s

 

Here’s my weekly post on WebMD! This week it’s all about three yummy dishes you can eat throughout Thanksgiving day that are amazing good tasting as they are good for you! Please try them and let me know what you think. Of course, I’d love to try some of your favorite holiday recipes, too! Got any for me??

By David Grotto, RD, LDN aka “The Guyatitian”

Nobody likes a party pooper. Especially one of them there high and mighty, judgmental nutrition-types who would never be caught eating your triple-fudge holiday death bars (until nobody was watching) if their life depended on it. Maybe that’s why I don’t get invited to parties anymore?

Truth be told, I (and most of my colleagues) stopped being the food Gestapo a long, long time ago. We realized that for good habits to be sustainable, diets must include your favorite foods (healthy or not), especially around the holidays. Of course, our mission is to prove to you that “healthy” and “favorites” can co-exist as one. Well, tasting is believing, my friend. So for this blog post, I give you three holiday recipes that my family loves and craves.

Sharon’s Simple Berry Sauce*

Serve over pancakes, waffles, French toast, Thanksgiving turkey or anything that you want to taste “berry-good”!

Servings: 4

Prep time and cooking time: 35 minutes

Ingredients:

1-10 ounce package frozen mixed organic berries

¼ cup agave syrup

1 teaspoon vanilla extract

A pinch of salt

Directions:

Place frozen berry blend. Agave syrup, vanilla extract and salt into a sauce pan. Cook over low heat until frozen berries are defrosted. Bring to boil. Let simmer, uncovered until sauce becomes think – about 20-30 minutes.

Calories: 95; Fat: 0gm; Cholesterol: 0gm; Saturated fat: 0gm; Trans fat: 0gm, Sodium: 75mg; Sugars: 21gm Protein: 0 gm; Fiber: 1 gm; Total carbs: 24gm

Click here to see the rest of the article featured on WedMD!

* Recipes excerpted with permission from 101 Foods That Can Save Your Life Bantam Books 2007.

Beans, Beans, the Musical Vegetable!

Poor Mr. Bean. He gets blamed for all the rumblings down below! Well, it doesn’t have to be that way. Besides,  what beans do for your health might well be worth striking up the band for. Sorry – couldn’t resist. Here’s my latest blog post featured on WebMD!

By David Grotto, RD, LDN aka “The Guyatitian”

When interviewed by other food and health journalists, I’m often asked what the one food I would demand if I had to be stuck on an island alone. My reply is usually, “Beans! And it might be best if I were alone on that island.” LOL! All kidding aside, bean consumption has been on the downturn for quite some time now and it may be because so many fear falling out of social graces from the resulting rumblings down below. But I think it may also have to do with the fact that so many younger adults simply don’t know what to do with them. So, I consider it my personal mission to set the record straight about beans and offer some really great information on why beans are so worth your while to include in your diet and give you some of my tasty tips on how to use them.

Lean on the Bean (for great health and nutrition)

With over 1000 varietals to choose from, beans are the highest protein and richest fiber source of any of the vegetables. That’s right – vegetable, NOT fruit! Bean consumption has also been associated with longevity, looser waist bands and healthier hearts. Boasting to be one of the richest sources of soluble fiber, beans have been shown to help lower the more harmful LDL cholesterol which high levels are a risk factor for heart disease. Beans are also a good source of potassium which helps in controlling blood pressure. Recent research has shown that a special type of carbohydrate called resistant starch may be helpful in fighting diabetes and controlling blood glucose (sugar).

Bean there, done that.

Maybe the health and nutrition benefits of beans aren’t enough of a convincer for you? Maybe you tried beans before and they just didn’t tickle your fancy? Perhaps you have texture issues? Okay then – well try these simple tips and stop being such a
bean-o-phobe! Go stealth!

• Mix cooked beans and broth in a food processor until smooth. Pour into an ice cube tray and freeze. Add a frozen bean cube to hot soup or pasta sauce.
• Add black beans to your favorite brownie mix – see recipe below.

Simple and tasty.

• Add cooked/canned beans on top of any salad. Take canned salad beans and mix with green and wax beans. Add sweet vinaigrette dressing, coarse ground pepper and a bit of salt to taste. Voila! You’ve got three-bean salad.
• Whip cooked beans into a pate and season with garlic, onion, pepper and a dash of salt for a great spread on crackers or serving with vegetable crudités.

Did someone step on a duck?

Hey – gas happens –perfectly natural. But if you want to keep the production of air caused by beans to a minimum, try these simple tips:

• Eat more slowly. Swallowing air because you eat too fast is one of the main causes of gas.
• Cook dry beans with a strip of kombu (seaweed). Kombu helps break down rafinose, the indigestible carbohydrate often associated with gas.
• Rinse canned beans well before serving. You’ll also reduce the sodium content up to 40%!
• Start small. Try eating 1 tablespoon of beans everyday and work your way up to the recommended three cups per week. The slow introduction of beans allows
  your digestive tract to produce friendly bacteria that offsets gas production.

View the rest of the article for a great bean brownie recipe…

And for your viewing pleasure, here’s an oldie but goodie of Barbie, Ken and Tot setting the record straight on the health benefits of beans. Enjoy!

Natural Food Sources of Iodine

Not surprisingly, in the past few days, I’m getting numerous questions about which foods are a good source of iodine. With recent unfortunate events in Japan, many are concerned about the effects of radiation on their health and are interested in knowing how iodine might help protect against thyroid cancer. Whether we are in any real danger or risk of radiation exposure in the United States today, the truth is, the American diet is lacking iodine anyway.

Why is Iodine so important? Iodine is a mineral that is essential for proper thyroid function. Iodine, when combined with the amino acid tyrosine, produces vital thyroid hormones that control our metabolism, enzyme and protein synthesis, and are essential in the development of the skeletal and central nervous systems of developing fetuses.

Iodine deficiency  Fortification of salt with iodine occurred in 1924 when we were experiencing an epidemic of “goiters” or enlarged thyroid glands. Thyroids become enlarged in an effort to absorb more iodine from the bloodstream. Besides hypothyroidism and goiters, iodine deficiencies have been linked to mental retardation and neurodevelopmental disorders in children, mental and physical impairment in adults, increased risk of thyroid cancer, and some research suggests that there may be a link between iodine deficiency and fibrocystic breast disease.

Food sources  Iodized salt, for the most part, is the main source of iodine in our diet. Table salt usage is decreasing and with our new dietary guidelines encouraging less table salt consumption, we are at risk of inadequate iodine intake. So, where else can we get iodine in the diet?

The present Dietary Reference Intake for most adults is 150 mcg and below is a chart showing the richest food sources to meet that need. Besides iodized salt, you will see that sea vegetables are an amazing source of iodine yet are under utilized as a dietary staple in the United States. The good news is, unlike potassium iodine supplements, it is unlikely that there will be a shortage of sea vegetables anytime in the near future as there is virtually an endless supply in the sea.

So why aren’t more people eating sea vegetables? Truth be told, they taste terrible by themselves. However, made properly, you would be surprised at how good they taste!

 Selected Food Sources of Iodine

Food	Approximate Micrograms (mcg) per serving	Percent DV*
Seaweed, whole or sheet, 1 g	16 to 2,984	11% to 1,989%
Cod, baked, 3 ounces	99	66%
Yogurt, plain, low-fat, 1 cup	75	50%
Iodized salt, 1.5 g (approx. 1/4 teaspoon)	71	47%
Milk, reduced fat, 1 cup	56	37%
Fish sticks, 3 ounces	54	36%
Bread, white, enriched, 2 slices	45	30%
Fruit cocktail in heavy syrup, canned, 1/2 cup	42	28%
Shrimp, 3 ounces	35	23%
Ice cream, chocolate, 1/2 cup	30	20%
Macaroni, enriched, boiled, 1 cup	27	18%
Egg, 1 large	24	16%
Tuna, canned in oil, drained, 3 ounces	17	11%
Corn, cream style, canned, 1/2 cup	14	9%
Prunes, dried, 5 prunes	13	9%
Cheese, cheddar, 1 ounce	12	8%
Raisin bran cereal, 1 cup	11	7%
Lima beans, mature, boiled, 1/2 cup	8	5%
Apple juice, 1 cup	7	5%
Green peas, frozen, boiled, 1/2 cup	3	2%
Banana, 1 medium	3	2%

*Source:  NIH
http://ods.od.nih.gov/factsheets/Iodine-HealthProfessional

*DV = Daily Value. DVs were developed by the U.S. Food and Drug Administration (FDA) to help consumers compare the nutrient contents of products within the context of a total diet. The DV for iodine is 150 mcg for adults and children aged 4 and older. However, the FDA does not require food labels to list iodine content unless a food has been fortified with this nutrient. Foods providing 20% or more of the DV are considered to be high sources of a nutrient.

Photo generously provided by Kok Robin (my sincere apologies for previously omitting this credit)

Kombu is known as the “king of seaweeds” and is one of the richest sources of iodine out of all of the sea vegetables. It is an essential staple in the Japanese diet and is used to make Dashi (stock) and has a wonderful Unami taste. It can also be rehydrated and chopped up and added to stews, soups and casseroles. A strip of it added to a pot of beans, while cooking, reduces gas-producing raffinose.

Here is a traditional Japanese recipe that features kombu called Tsukudani. It is basically a kombu side dish that can be added to rice or eaten by itself. Enjoy!

Ingredients:

• 1 oz. kombu, hydrated
• 1 tbsp sake
• 1 tsp rice vinegar
• 1 tbsp sugar
• 1 tbsp lite soy sauce
• 1/2 tsp. toasted sesame oil
• 1 tsp black or white sesame seeds

Directions:

Cut rehydrated kombu into thin strips. In a small mixing bowl, place kombu, vinegar and sake in and nix well. Transfer mixture to a saucepan and cover with just enough water to cover. Place a lid on the saucepan and heat to a boil. Reduce and simmer until the kombu is tender. Add sesame oil, soy sauce and sugar. Continue until the liquid has evaporated. Garnish with sesame seeds and serve by itself or with rice.

If you have eaten kombu or other sea vegetables, I’d love to hear preparation suggestions or recipes from you!

Celebrate Dr. Seuss’s Birthday with Green Eggs and Ham

Happy birthday Dr. Seuss! (By the way, I really struggled with the title as I always have difficulties using the right singular possessive form of nouns ending in “s”. So, for those of you who rather see Seuss’ versus Seuss’s, I feel your pain! ) And what better way to celebrate than with the famous dish “Green Eggs and Ham” done in a healthy way. My good bud, Chef J Hugh McEvoy submitted this recipe to my 101 Foods That Could Save Your Life Book and is a family favorite.

Eggs are already healthy – they provide lots of protein and the b-vitamin choline for brain health along with the plant nutrient lutein which is great for healthy eyesight. Parsley is used to give the dish a wonderful green color. Parsley  is loaded with volatile oils and flavonoids that help in fighting heart disease and cancer.

Lastly, you can use ham or “Wham”, a vegetarian ham substitute from Worthington Foods, makes a wonderful substitute. Enjoy!

Green Eggs and Ham By Chef J Hugh McEvoy

Ingredients:

2 tablespoons              Fresh Parsley – Chopped

1 tablespoon               Fresh Basil – Chopped

1 tablespoon               Fresh Cilantro – Chopped

2 oz (2 slices)              Worthington Wham (Veggie Ham) or Honey Ham- Chopped

1 tablespoon               Fresh Sweet Red Bell Peppers – Chopped

1 tablespoon               Fresh Shallots – Chopped

2 oz-wt                          Brie Cheese – 1/4″ Cubes

1 tablespoon               Canola oil

1/8 teaspoon               Sea Salt

1/8 teaspoon               Black Pepper

1 lb                              Fresh White Asparagus

4 each                          Fresh Whole Eggs

4 each                          Large Egg Whites

Directions:

Trim Asparagus. Steam just until tender and set aside. Using heavy saute pan, lightly brown wham\ham, shallots and sweet peppers in canola oil. Beat eggs into a froth in a small bowl. Add eggs to sauté pan / mixture. Blend while cooking only until set. Add cheese. Fold until just evenly mixed. – Remove from heat. Add COARSE chopped herbs. FOLD gently into eggs. Do not over mix. Keep colors separate! Season with salt and pepper to taste. This dish can be served by itself or over toast points, beside the white asparagus over fresh red tomato slices.

 Break it down…

Calories: 220; Total Fat: 13g; Protein: 17g; Saturated Fat: 4g; Total Carbs: 6g; Dietary Fiber: 3g; Cholesterol: 195mg;  Sodium: 380mg; Sugars: 3g

“Food for Lovers” at Kenmore Live Studio Dec 11th!

Yes that’s me. And yes, that’s a eyeliner mustache on my lip. And no…that’s not my wife but Emily, a lovely Kenmore Live Studio employee who has a great sense of humor and helped me with the promo video you just watched. Trust me…I won’t give up my day job!

A bit on a more serious note, in my book, 101 Optimal Life Foods, I discuss the real health challenges that many of my patients are experiencing that get in the way of “living”. Most of those challenges may be considered “quality of life” challenges but in fact can be an “early warning detection system” for bigger troubles a-brewing!

Many of the guys I see who experience erectile dysfunction have the beginnings of heart disease. Many women I see who are having trouble getting pregnant have Polycystic Ovarian Syndrome (PCOS) which is also linked to life-threatening metabolic syndrome and heart disease. So as I say in this video, “What’s good for the heart is good for every other part!” Choosing the right foods along with physical activity and proper rest can help treat these problems WITHOUT medications!

Come join me at Kenmore Live Studio located at 678 N Wells Street in Chicago on December 11th at 7pm for a fun evening filled with tasty tips and facts on how to bring romance back into your relationships and fix the plumbing at the same time. It’s FREE!! No reservations needed but come early to grab a good seat. Here’s one of the recipes I will be preparing and serving that evening. Enjoy and hope to see you there!

Rosemary Nuts

Featured in 101 Optimal Life Foods

Servings: 28-30 portions (approx 1/4 cup portions)

Ingredients:

2 lbs. assorted nuts, roasted; but not salted
4 tablespoons fresh rosemary needles; finely chopped
1/4-1/2 teaspoon cayenne
1 1/3 tablespoons brown sugar
1 1/3 tablespoons kosher or sea salt
2 tablespoons unsalted butter; melted

Directions:

Pour nuts one-layer thick on a baking sheet and toast in a 350 oven for 14 minutes.

Mix all other ingredients into the melted butter in a bowl big enough to hold the nuts, and keep warm.  Nuts should also be warm when they are added to the butter mixture. Gently re-heat either one until if they cool before combining.

Pour warm nuts into the bowl, and with two wooden spoons, mix thoroughly, coating nuts with the butter.  Let the nuts dry and cool completely before storing them in an airtight container.

Nutrition Profile

290 Calories, 16g Fat, 2.5g Sat Fat, 0mg Cholesterol, 260 mg Sodium, 7g Carbs, 3g Fiber, 5g Protein