3 Foods That Will Help You Sleep Better

As seen on KnowMoreTV.com!

http://www.knowmore.tv/food-fitness/3-foods-that-will-help-you-sleep-better/#.UYCBpIakrac.wordpress

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.

Norwegian Salmon Farms

Here’s a short video giving you a special peek inside a farm raised salmon operation in Norway. Do you eat farm raised? Wild caught? Both?

Anti-Aging Foods

Happy New You! What? Don’t Give Up Yet!

I’m not much of a resolution type of guy but I do think the process of making them is fun - as long as you don’t take them too seriously. Apparently, the rest of America has caught on to this too and its predicted that in another week or so, many “resolutions” made will no longer be taken seriously by their makers either. Unfortunately, broken resolutions are often followed by feelings of remorse, failure and dismay.

I wanted to share a few informative and motivational videos with you that may help either get back on track with your new efforts or keep you on track if you haven’t thrown in the towel yet!

The first video was made with my friends from the International Food Information Council. It’s all about helpful tips for weight management – from goal setting to choosing the best optimal foods for middle management.

The second video is actually a Livestream event that was recorded on January 5th which featured Lisa Lillien (aka Hungry Girl), Andrea Metcalf national fitness celebrity and author of the new book Naked Fitness, Douglas “Duffy” McKay, N.D. Vice President, Scientific & Regulatory Affairs for the Life Supplemented campaign, and yours truly. It was entitled the Power Hour of Wellness where we discussed the benefits of a healthy lifestyle that includes diet, exercise and appropriate use of dietary supplements. There were lots of great “resolution” tips given that may be of help to you on your new path to greater wellness. Good luck and don’t forget, you can always seek guidance here if you are struggling. And if you are being successful, I’d love to hear your story, too!!

Powerhour of Wellness

Here’s some coolio photos from the Powerhour of Wellness shoot.

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Happy and Healthy New Year to everyone!

The Guyatitian

“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

Barbie, Ken and Tot on a Pecan Harvest Tour

It’s national Georgia Pecan Month and what better way to celebrate than by joining Barbie, Ken and Tot on a pecan harvest tour at Lane Orchards in Fort Valley Georgia. Enjoy and nosh on a bag of Georgia Pecans while you watch!

Barbie, Ken and Tot on a Georgia Pecan Tour

Foods for an Optimal Life Cooking Demo!

Come out and see me this Sunday, October 24th, from 7-9pm at Kenmore Live Studio in Chicago as I will be demonstrating foods that help fight pain, belly fat and improve memory. Oh yeah…the dishes taste GREAT!!

The event is free and open to the public – come and eat! Kenmore Live Studio is located at 678 North Wells Street,  Chicago, IL 60654. (312) 265-0871. See ya!

Hot Topic Foods for Health: Building Healthy Kids and Families

I’m very excited to introduce to you the first video in a series produced in partnership with the International Food Information Council. They’re an incredible organization that creates reliable and sound nutrition communications for both health professionals and the public alike. Here is the press release about our partnership:

As the U.S. continues to deal with the obesity epidemic and families around the country struggle with incorporating healthful eating and physical activity into their lives, the International Food Information Council Foundation, which has been focused on childhood obesity for nearly a decade, continues to develop a variety of helpful resources to help families learn healthy habits.  

Today, the Foundation is releasing its new video “Foods for Health: Building Healthy Kids &Families,” produced in partnership with registered dietitian David Grotto, also known as the “guyatitian” and author of “101 Optimal Life Foods.” The video and accompanying materials are filled with quick tips for kids and families to incorporate healthful foods and physical activity into their lives.

“Good nutrition is so important for developing bodies and minds,” says Grotto. “As a parent of three growing girls, I’m particularly focused on keeping them healthy and there are many easy steps parents can take to ensure their kids live healthful lives.”

Here are a few simple tips that parents can use today:

Breakfast Boosts Brainpower: Parents and kids can start their day off right with the “traditional triplet”: Whole grain ready-to-eat cereal and fat-free milk plus 100 percent fruit juice.

Bone Up on Bone Health: Low-fat and fat-free milk, yogurt and cheese are good sources of calcium that can promote bone health, but you can expand your calcium intake by choosing foods that have been fortified with calcium like orange juice, soymilk, and ready-to-eat cereals.

Make Meals a Family Affair: It can take time before children learn to enjoy the taste of certain foods, especially fruits, vegetables, and fish. Getting kids involved in family meal preparation can help get them excited about what will be served on the dinner table. 

The video is the first in the Foundation’s “Foods for Health” series featuring David Grotto to be released over the next several months. Future topics include weight management, immune health, digestive health, heart health, and healthy aging.

In addition to the video, the Foundation also recently created a healthy kids and families section of its website Foodinsight.org. The section features more tips and guides for parents, health professionals and educators—who can all serve as role models in children’s lives. It supplements kidnetic.com, the Foundation’s childhood obesity prevention initiative launched in 2002, which provides activities that get kids up and moving while playing online.

These new resources are part of the International Food Information Council Foundation’s effort to complement First Lady Michelle Obama’s Let’s Move! Campaign as it moves forward.

For more on the International Food Information Council Foundation’s efforts to help families live healthful and active lives, and any other questions, please contact the Foundation media team at 202-296-6540, Mittenthal@ific.org or Matthews@ific.org.

The International Food Information Council Foundation’s mission is to effectively communicate science-based information on health, nutrition, and food safety for the public good.  Additional information on the Foundation is available on the “About” section of our Web site.  For interviews with experts or other questions please, call (202)296-6540.

“Pee-cans” or “Puh-cons”? Anyway you say them, pecans are delicious and nutritious!

NYC LOVES Georgia Pecans!

Participants in the Fitness Magazine Mind, Body and Soul Games stopped by the Georgia Pecan booth for a quick and healthy snack. Pecans are loaded with antioxidants and healthy monounsaturated fats which help reduce inflammation making pecans a perfect post-recovery food. Pecans also contain the plant chemical beta-sitosterol which helps lower cholesterol and may help keep prostate glands’ healthy.

For great pecan recipes, visit http://www.georgiapecansfit.org/

*In the interest of full disclosure, I provide spokesperson services for the Georgia Pecan Commission.