News

Spicy Stories

September 2010
Be Good To Your Gut

While probiotics in yogurt have been getting a lot of attention for digestive health benefits, now researchers are discovering that certain foods like artichokes, bananas and barley have prebiotic advantages. Prebiotics are fiber-rich foods that fuel the growth of good bacteria, including probiotics, in the colon. So, when you eat prebiotic plant foods you may help increase the activity of probiotics in your digestive system.

Good bacteria in your gut are nourished by prebiotics so they can better fight disease-causing bacteria like Salmonella and E. coli that may enter your body. Probiotics gain energy by fermenting and digesting fibrous prebiotic foods. Since good bacteria help keep your digestive and immune systems running smoothly, it pays to keep them well-nourished with prebiotic foods like bananas, onions, garlic, leeks, artichokes, asparagus, dandelion greens, whole wheat, barley and rye. Here are a few powerful combinations of probiotic and prebiotic foods:

• Yogurt with a whole wheat muffin
• Kefir (a cultured milk drink) over cooked barley and banana slices
• Garlic yogurt dip with steamed artichokes

For more information on prebiotics and probiotics, visit: www.gutinsight.com

July 2010
Spice Up Your Diet

Though they've been used for thousands of years, spices are now being revisited – as superfoods. Researchers have discovered that several spices and herbs are as rich in antioxidants as many fruits and vegetables. And it doesn't take much – a teaspoon or two will do the trick. Bonus: you get a burst of fresh flavor without extra calories. Get started by incorporating these seven super spices into your eating routine:

• Cinnamon – mix into warm cereal, custards or hot cocoa
• Oregano – sprinkle over pizza, salads or pork dishes
• Ginger – use in marinade for fish, shrimp or chicken
• Thyme – shake over vegetable soups, roasted carrots or fresh tomatoes
• Rosemary –add to beans, bread recipes or grilled foods
• Red pepper – toss onto pastas, chilis or corn on the cob
• Turmeric (yellow curry) – mix into rice, curries or seafood

For more zesty ideas to expand your spice horizons, visit www.spicesforhealth.com.

March 2010
A Bowl of Cereal (or Two) A Day May Keep the Scale at Bay

For the past few years, we’ve been hearing about the role whole grain oat cereals play (like Cheerios®) in cholesterol lowering eating plans. The new news is that if you choose wisely, the cereal you fill up in your morning bowl may not fill out your waistline.

A recent study published in the Journal of the American Dietetic Association revealed that, when used as part of a weight loss program, people who ate two servings of whole grain ready-to-eat oat cereal (O’s of any name) not only significantly reduced their LDL cholesterol (the “bad” cholesterol that increases your risk for heart disease), but also decreased their waist size. Controlling weight gain in the waist area is extremely important because any extra fat around your middle (abdominal fat) can increase your risk for chronic diseases like diabetes and heart disease.

So, the next time you’re thinking about doing something for your heart and your waistline, look at the ingredients label on a whole grain cereal. If whole grain oats are listed as the first ingredient, pull out a bowl, spoon and milk and start pouring!

Maki KC, Beiseigel JM, Jonnalagadda, SS, et al. Whole-grain ready-to-eat oat cereal, as part of a dietary program for weight loss, reduces low-density lipoprotein cholesterol in adults with overweight and obesity more than a dietary program including low-fiber control foods. J Am Diet Assoc. 2010;110:205-214.

February 2010
Red Hot Eats

From Valentine’s Day to American Heart Month, red is THE color for February. Sure, cherries, raspberries, peppers and tomatoes are chockfull of nutrients but they’re fairly mainstream when it comes to eating red. Consider also adding these foods to your red food repertoire:

Blood oranges – Named for their deeply intense colored flesh, these oranges have a sweet-sour taste and are a good source of Vitamin C and potassium. Use in place of any type of citrus in recipes.

Radicchio - This bitter, red leafy veggie is also known as Italian chicory. Radicchio is often used in salads for a flavor and color boost. For a real treat, grill radicchio with olive oil and serve with an aged cheese like Parmesan.

Red lentils – Pinkish in hue, these quick cooking beans are a staple for Indian dishes and turn yellow when heated. High in fiber and protein, they’re a great swap for pasta recipes.

Rhubarb – This tart vegetable pops up in early spring and is usually used in desserts. It pairs beautifully with strawberries (another red favorite!) and is rich in fiber and Vitamin C. Just be sure to stick to the stalks – the leaves are toxic.

Healthy Mouth, Healthy Heart

Did you know that your oral hygiene routine might lower your risk for cardiovascular disease? Gum disease may increase one’s risk for heart disease due to the increase of chance of oral bacteria entering into the blood stream and contributing to plaque build-up in the arteries.  Researchers from Howard University have reviewed several studies looking at this association and concluded that good periodontal care can, in turn, help take care of your heart. So, be sure to take extra good care of those pearly whites by brushing and flossing twice a day and scheduling regular dental check ups.

Mustapha, I. Markers of Systemic Bacterial Exposure in Periodontal Disease and Cardiovascular Disease Risk. J Perio. 2007; 78 (12) 2289-2301.