News

Spicy Stories

March 2011
The Deviled Egg Is Back

According to new nutrition data from the USDA, eggs are lower in cholesterol than previously thought. After scientists analyzed a random sample of large eggs from locations across the country, they found the eggs’ cholesterol levels had decreased by 14% and vitamin D levels had increased by 64%, compared to 2002 nutritional values. It’s believed these updated nutrient numbers could be related to improvements farmers have made to hens’ feed – a nutritionally balanced diet of mostly of corn, soybean meal, vitamins and minerals.

The new 2010 Dietary Guidelines for Americans suggest that eating one whole egg per day does not increase your blood cholesterol levels. (The current cholesterol intake recommendation is less than 300 mg per day and a single large egg contains 185 mg cholesterol.)

That’s good news since deviled eggs plates seem to be an emerging retro trend at many fancy cooking stores now selling plates with egg-shaped indentations. Similar and less expensive priced egg platters can be found at antique or resale shops including ones made of beautiful blue glass, simple white porcelain or painted with pretty hens. 

To perk up the common deviled egg, stuff with guacamole or hummus dip. Or top with garden-fresh herbs, inexpensive fish roe or chopped jalapeno. If your cupboard is bare of a deviled egg plate, look here: http://www.kitchenworksinc.com/4579/Deviled-Egg-Plates  Keep them chilled with: http://www.chefscatalog.com/product/25807-anchor-3-in-1-deviled-egg-set.aspx

February 2011
Walk Off the Winter Blues

If you see plenty of snow, ice and frigid temperatures this time of year, your activity levels are likely taking a dip. But these months are a crucial time to start up and stick to your personal fitness routine because while exercise can help prevent adding on the winter pounds, it can also help combat seasonal affective disorder (SAD) - a depression related to seasonal changes. Here are some ideas on how to “winterize” your exercise to keep your body and mind healthy:

• Sign up for an early spring race or fitness event for motivation to train now
• Schedule to meet a friend a couple times a week at the gym
• Walk laps at your local indoor mall
• Dance to music in your house
• Challenge the kids to a Wii competition after school throughout the week

January 2011
2011 Top Trends to Try

We’ve seen lots of food and nutrition lists lately: Top Trends from 2010, Top Predictions for 2011, Top New Year Resolutions and so on. Yet, we couldn’t resist making our own combo list for your next grocery store trip: Top Food Trends to Resolve to Try in 2011.

Produce
Local – Major supermarkets now stock produce sourced from your area. Eating more seasonally means you won’t be eating fresh strawberries in winter but rather helping to reduce your carbon footprint.

Canned
Reduced-sodium beans – The drain and rinse method gets rid of a fair percentage of sodium but these are THE canned beans of the future in our book.

Fire roasted tomatoes – For loads of flavor and loads of lycopene, these beauties add deep flavor to sauces, toppings or sides and are always in season.

Pickled anything – If sodium isn’t a concern, most pickles are fat-free and can add pizzazz to sandwiches, salads or any plate. Don’t like okra? Try it pickled; it’s sure to please!

Whole grains
Black rice –With all the fiber of brown rice, black rice delivers anthocyanins, the antioxidants commonly found in fruits like blueberries, grapes, and acai. Commonplace in ethnic markets, we’re predicting by the end of 2011, it will be easier to find at your supermarket.

Barley – It’s been around forever, but thanks to the whole grain craze, all your favorite recipe Websites now have new ways to use this quick-cooking, protein packed, filling food

Frozen
Fish fillets – Retailers like Target and Whole Foods now stock only sustainable seafood, making eco-choices easier. Stick to plain, individually frozen fillets; simply thaw, brush with olive oil, lemon juice and bake.

Dairy
Kefir – A long time staple in Eastern Europe, this tangy, dairy drink contains friendly bacteria strains not found in yogurt. Kefir is easily digestible and is rich in calcium and vitamin D. Look for fruit flavors if you prefer a sweeter beverage.

Greek yogurt – If you haven’t jumped on this bandwagon yet, you’ll wonder why you’ve waited so long to discover how lowfat really can be super creamy and rich tasting.

Refrigerated
Eggs pasteurized in the shell – Davidson’s eggs make your favorite under-cooked or raw egg dishes safer from salmonella. Now you can serve soft-boiled eggs to your kids or lick the cookie dough spoon.

December 2010
Define Your Own Serving Sizes

The next time you reach for a "small" cup, think before you drink. Consumer science researchers have conducted studies that show when people choose a large food or drink item that was labeled "small", they felt less guilty. The implication is that people are eating more without feeling overindulgent; which is exactly the opposite of what should be done to curb America's growing waistline. In the studies, foods were presented to people when they were hungry and when they weren't focused on healthy food choices--in other words, real life scenarios. While experts are pushing for stricter labeling laws and detailed monitoring of food marketing practices, the final choice is yours. Spend time measuring food and drink in your own kitchen with cups, spoons and scales. Train your eye to recognize "normal" serving sizes so you aren't deceived.

Nilufer Ayinoglu and Aradhna Krishna. Guiltless Gluttony: The Asymmetric Effect of Size Labels on Size Perceptions and Consumption. Journal of Consumer Research, April 2011

November 2010
Label Readers Lose Pounds

Keeping an eye on the Nutrition Facts panel of the foods you toss into your shopping cart may help you lose weight. That was the finding of researchers from the Washington State University who conducted a study of 3,706 middle-aged folks who made lifestyle changes. 

People who lost the most weight read food labels and started exercising three times a week. Furthermore, the weight loss benefits of label reading were visible regardless of whether someone exercised, according to the new study published in the Journal of Consumer Affairs. Researchers noted that people with weight loss goals want to know what they're buying and preparing and many do better if they use labels to make healthful choices.

Here are some quick tips when reading the Nutrition Facts panel:

• Check serving sizes – Bottles of juice or sweet iced tea may actually be two or three servings.
• Use labels to compare within a food category – For example, compare the amount of dietary fiber among cereal box labels or compare the vitamin D among dairy foods.
• Limit calories, saturated fat, trans fat, and sodium.
• If you have diabetes, pay more attention to carbohydrates, not sugars.

October 2010
Sip Away the Stress?

The latest beverage trend to hit the shelves is “anti-energy” (think the opposite of Red Bull and Jolt.) These beverages promise reduced anxiety, less tension and increased relaxation. Made from herbs and/or hormones (such as melatonin), the drinks are not strictly regulated by the FDA, which means manufacturers can make many kinds of “health” claims that aren’t backed by sound science. Additionally, some ingredients in these drinks have the potential to interfere with several prescribed medications.

Instead, you can save your pennies and opt for these safer and cheaper calming beverages that may already be in your pantry or fridge:

• Herbal teas such as chamomile
• Steamed milk with cinnamon
• Banana yogurt smoothie
• Homemade hot ginger drink:
• Cut and peel a few pieces of fresh ginger.
• Place in small pot and add water.
• Bring to a boil and then remove from heat for 5 minutes.
• Strain and pour into mug. If desired, add a squeeze of honey or lemon.

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.