Top 10 Super Foods

It is important to eat a variety of foods (and colors of foods) every day. Which foods should you try to eat every day? The following is my top 10 choices of nutrient dense foods.

1. Beans and Legumes: The best beans and legumes that you can eat are black beans, red beans, and edemame (soy beans which are really legumes). These beans are high in fiber, iron, protein, and contain cancer fighting antioxidants. As a general rule, the more rich in color a food is, the more nutrients it has. 

2. Berries: Their color is indicative of their high level of antioxidants.  

3. Soy products: Soy intake has been shown to lower the risk of heart disease. These foods are rich in antioxidants, fiber, and protein. In fact, soy milk has as much protein as cow's milk but contains 0mg of cholesterol.  Try substituting animal products with soy products such as soy milk, soy cheese (known as Tofu), and edemame at least once per week.

4. Broccoli: Not only is this veggie high in fiber but is a dairy-free source of calcium. Like many of the foods on this list, it contains anti-cancer properties known as phytochemicals. These phytochemicals also boost the immune system. Broccoli is related to cabbage, kale, cauliflower, and Brussles sprouts which are also blessed with the above nutritional benefits. 

5. Whole grains: The fiber found in whole grains may lower the risk of heart disease, cancer, diabetes, cholesterol, and high blood pressure. Some examples of whole grains are quinoa, oats, brown rice (which is gluten free), and whole wheat products. 

6. Almond Milk: At only 40 calories per unsweetened cup, this low calorie drink can help enhance bone health and aid in weight loss, diabetes management, and heart disease. It contains more calcium than cow's milk (45% of the daily value vs.  30% in cow's milk). It contains 0mg cholesterol, filling fiber, and healthy monounsaturated fat which helps to keep you feeling full and prevents blood sugars from increasing rapidly. Try replacing 1 glass of cow's milk per day with almond milk.

7. Salmon: The brain boosting power found in this fish is due to the high amount of polyunsaturated fatty acids known as Omega-3's. These fatty acids have been shown to reduce inflammatory diseases such as arthritis and may play a role in reducing the incidence of cancer, heart disease, and depression. 

8. Dark green leafy veggies like spinach: The darker the green, the greater the nutrition. For example, spinach contains fiber, magnesium, vitamin A, vitamin K, Iron, calcium, and potassium. Replace your iceburg lettuce with a romaine and spinach mixture to enhance the cancer fighting properties of your salad today!

9. Fat free dairy like yogurt: Many varieties of yogurt are now fortified with pre and probiotics which are the good bacteria that help our digestive systems. Fat free yogurt can help with weight loss because it is a good low calorie snack that also contains protein which helps keep you full. Dairy is a good source of calcium which plays an important role in bone health. 

10. Water: Dont underestimate the power of a glass of water. A well hydrated body has healthy teeth, skin, and possibly body weight. Tap water is usually fortified with fluoride which keeps our teeth strong and healthy. Additionally, water keeps our skin moist, is a crucial component of your body's metabolism, helps curb cravings, and keeps you feeling full and energized. Be sure to drink at least 8 ounces of water per day. If you are thirsty you are already dehydrated.

Super food supper

Baked salmon and rice with Raspberry and spinach salad

Serves 4

Ingredients:

• 4 Salmon fillets (3 oz each)
• Cajun seasoning, to taste
• 2 cups brown (or wild) rice or quinoa (1/2 cup per person)
• 2 cups romaine lettuce
• 1 cup fresh spinach leaves 
• 1/4 cup frozen edemame, thawed and shelled 
• 1/2 cup frozen berries, thawed and sliced
• Kraft light raspberry vinaigrette dressing (2 TBSP per person)
• 2 ounces of sliced almonds (1/2 ounce per person)

Directions:

1. Preheat oven to 350
2. Place salmon fillets on a Pam sprayed cookie sheet (with tinfoil under them if desired), skin side down (for skinless fillets, do not worry which side is on bottom). Shake Cajun seasoning on top of salmon. Bake for 20-25 minutes or until flakes are easily removed with a fork. 
3. Meanwhile, prepare rice according to instructions on container. 
4. Mean while prepare salad by combining the remaining ingredients, except dressing, in a bowl and tossing. Help your kids form healthy habits by serving 2 TBSP salad dressings on the side in small cups.

Sources: HyVee Seasons Healthy Living Recipes cook book

mashed cauliflower

Instead of mashed potatoes, try mashing cauliflower. It saves calories and gets in a serving of healthful veggies.

- This recipe courtesy of a patient, thanks for sharing!

Ingredients:

• 1 head steamed cauliflower (over cooking is a little preferable)
• 1 tablespoon olive oil
• 1/2 cup buttermilk
• Buttermilk has more sodium than regular milk, but less fat than whole milk.
• If you do not have butter milk, you can make "sour milk" by adding 1/2 tablespoon of vinegar to 1/2 cup of skim milk and let it sit for about 5 minutes.
• salt & pepper to taste
• Chives to taste

Directions: 

 

Put the steamed cauliflower is a mixer and add olive oil. Allow the mixer to puree the cauliflower. Add buttermilk and allow the mixer to mash the cauliflower fully. Add salt & pepper to taste.

Egg-u-cation

I have been asked recently, "is it okay to eat eggs every day? What part of an egg is better for you or are yolks and whites equally as nutritious?" 

To answer these questions we need to learn a little bit about eggs...

 

An average-sized egg weighs about 2 ounces. 

No matter how big or small an egg is, the yolk will make up about 31% and the white will make up about 58% of the egg's weight.  

Egg protein is used as the standard against which the quality of other food proteins are measured. 

One egg contains about 6 to 7 grams of protein. 

On average, one whole egg contains 80 calories. 

The fat in the yolk is easy for infants to digest. 


 Eggs have the B vitamins thiamin, riboflavin, and niacin and fat-soluble vitamins A and D which children need for growth. 

Eggs have minerals, such as iron and phosphorus, that are essential for building strong, healthy bodies. 

So to answer the questions...

Egg whites contain most of the protein, none of the fat, and have less calories than egg yolks. Egg yolks contain the cholesterol, fat, and fat soluble vitamins. 



For people with normal cholesterol I would recommend eating no more than 5 whole eggs per week. 

For people with high cholesterol I recommend eating less than 2 whole eggs per week. 


I would not limit the amount of egg whites you eat per week. Egg whites are a very lean and complete source of protein.


This blog was adapted from the University of Illinois Extension at illinois.edu

Do You Know Your Fat Facts: How the different foods we eat can effect our labs

If you have ever had your cholesterol tested, we test your total cholesterol, LDL (bad) cholesterol, HDL (good) cholesterol, and triglycerides (fat). Combined, these test are known as a "Lipid Panel".  

Many things that we eat effect our lipid panels...

TYPES OF FATS,  HOW THEY EFFECT OUR LABS, AND WHERE TO FIND THEM

*It is important to note that benefits are seen in people who replace "bad" fats in their diet with "good" fats. If you only add "good" fats to your current diet, you are just eating a diet higher in fat. * 

Saturated Fat (sat fat) or BAD fat: increases our total cholesterol and it increases our LDL (bad) cholesterol.

• Saturated fats are more stable compounds. Saturated fats remain solid at room temperature.
• i.e. Butter, shortening, and lard which will remain in stick form outside of the fridge

 1% increase in saturated fats cause about a 3% increase in blood cholesterol

Unsaturated fats or GOOD fats:

• Are liquid at room temperature

• MONOunsaturated fat or MUFA's: decreases our total cholesterol, decreases our LDL cholesterol, and may increase our HDL (good) cholesterol  
• Examples: Canola, olive, peanut, and soy bean oils

• POLYunsaturated fat or PUFA's: decreases our total cholesterol, decreases our LDL cholesterol, and decreases our HDL cholesterol
• There are 2 main types of PUFA's that we hear about and they are omega 6's and omega 3's. Most Americans have no problem getting omega 6's.

• OMEGA 3's: decreases triglycerides and decreases total cholesterol
• Fatty fish such as salmon contain the most omega 3's.
• Plant sources of omega 3's, like flax seeds, are lower in omega 3's than animal sources.
• When eating flax seeds, make sure they are ground. If we eat whole flax seeds they have a laxative effect and we do not get the benefits of the omega 3's.

Eliminating saturated fat in the diet is 2 times as effective as adding (not replacing sat fat with) PUFA's

TRANSunsaturated fat or SUPER BAD fat: Increases total cholesterol, increases LDL cholesterol, and may decrease HDL cholesterol

• I know what you are thinking, "I thought unsaturated fats where the good fats". The above ones are.
• Trans fat is what happens during a process called hydrogenation, which is used to make margarines from plant oils.
• During hydrogenation, some of the fats are only partially hydrogenated, resultsing in trans fats.

Trans fast are the most dangerous fats because since they are an UNsaturated fat, our bodies put them into places where "good" unsaturated fats usually go.

• Trans fats are very stable compounds, like saturated fats, resulting in the hardening of areas of our bodies, like organs, which are used to dealing with the "good" liquid fats.
• At least when we eat saturated fats, our bodies know they are bad and put them in less harmful places.

 They have a greater effect on our cholesteral than saturated fats.

How to avoid trans fats:

• Labels are not required to acknowledge if a product has trans fat if there is less than 0.5g per serving. If you eat more than one serving, you will be taking in more trans fat.
• "Partially Hydrogenated" is the key word to look for on the ingredients list of margarines, spreads, and butter stuff.
• By avoiding foods with "partially hydrogenated" oils, you are avoiding trans fats, even if the nutrition facts panel does not say there is any.

Cholesterol is NOT a fat! It is found in many foods that contain fats and has a bad reputation and is therefore often times associated with fat, dont be fooled!

Dietary Cholesterol (cholesterol that you eat) increases total cholesterol and increases LDLcholesterol but less than sat fats.

OTHER NUTRIENTS IN OUR DIET THAT EFFECT OUR LIPID PANEL

Soluble Fiber: decreases total cholesterol and decreases LDL cholesterol

• sources: oats-oatbran, legumes, fruits and vegetables with pectins and gums

Note that insoluble fiber has no lipid lowering effect. This is the fiber associated with colon health and digestive system regularity.

• sources: wheat bran, whole wheat, F&V cellulose

Alcohol:

• Greater effect on blood lipids if you already have high triglycerides. 
• Moderate intake of certain alcoholic beverages, like red wine, may decrease risk for heart disease in those with normal triglycerides

Stanols, Sterols: Decreases total cholesterol 9-20%

• work best if eaten along with fat. Decrease 
• Sources: margarines and salad dressings
• decreases’s total chol 9-20% w/o SE
• For more information see my earlier blog on cholesterol