One Potato, Two Potato, Sweet Potato!

Sweet potatoes don’t get the positive attention they deserve. Maybe it’s because we typically associate the word potato with heavy carbs and French fries. The truth is, sweet potatoes are actually healthy, nutrient rich carbohydrates. I even recommend them as a pre/post-workout snack!

Nutrition Lowdown

Sweet potatoes are extremely high in vitamin A, specifically the carotenoid called beta-carotene. Beta-carotene is a precursor to vitamin A that has shown to support the immune system, protect body cells and act as a great antioxidant. Beta-carotene is linked with reduced risk of cardiovascular disease, lung cancer and anti-aging. It has also been associated with reducing the risk of vision loss known as age-related macular degeneration (AMD). Sweet potatoes are the richest source of vitamin A. One small sweet potato contains more than 400% of your daily requirements! And the darker the orange pigment, the higher the antioxidant content.

Sweet potatoes are also a great source of vitamins B, C and E, in addition to manganese, potassium, dietary fiber and protein. Did you know that potassium helps regulate blood pressure? Sweet potatoes are even higher in potassium than bananas! A medium-sized sweet potato has about 100 calories, 2 grams of fiber and 2 grams of protein. 

Food vs. Supplements

Beta-carotene supplements (with higher doses of vitamin A) do not show the same benefits as food sources. Therefore, when it comes to beta-carotene, it is more important to eat foods high in vitamin A like sweet potatoes, carrots, spinach, pumpkin, peppers and mangoes.

How To Choose & Store

Choose sweet potatoes that have no cracks or soft spots. You want them to be firm. Even though white potatoes are on the highest pesticide produce list, conventionally grown sweet potatoes are excellent to buy. The perk of a potato is that they can keep up to a month if they are stored in a dry, cool counter or cupboard! Do not store in the fridge as that can affect the taste. And only clean or scrub when you are ready to use since the moisture can accelerate spoilage.

How To Prepare

Unlike white potatoes, sweet potatoes are low to medium in the glycemic index chart—meaning they do not cause exorbitant sugar spikes. Nonetheless, the way you prepare sweet potatoes makes a difference. If you cook potatoes for too long i.e. more than 40 minutes, the starches become gelatinized during the cooking process and therefore increase their sweetness. Leaving the skin on also helps retain the vitamin C content. Eating potatoes that have been cooked for a maximum of 30 minutes with their skin is preferred.

Enjoy sweet potatoes baked, roasted, mashed, boiled or grilled—as a main dish or a side. As a twist to an old appetizer favorite, I made crostini using sweet potatoes instead of toast. It is delicious! Recipe adapted from Gluten Free Living.

Sweet Potato Crostini Recipe

Ingredients:

• 2 large sweet potatoes – cut into ½ inch slices, unpeeled
• 1 6oz low-fat Greek yogurt – throw out liquid portion of the yogurt
• ½ cup of cranberries, no added ingredients
• ¼ cup of chives – minced
• ¼ cup of fresh parsley – minced
• Olive oil
• Salt & pepper to taste

Directions:

1. Preheat oven to 425F. Use 1 tbs of olive oil to brush onto individual ½ inch slices
2. Roast until potatoes are browned on the bottom, about 30 minutes
3. Combine the following in mixing bowl: yogurt, cranberries, chives, 1 tsp of olive oil, half the parsley, and salt & pepper
4. Top browned sweet potato rounds with 1 tsp of the yogurt and cranberry mix
5. Sprinkle the remaining parsley over the top
6. Arrange the “crostini” on a platter and enjoy!

On average, each potato round is ~45 calories.                                        

Do you eat sweet potatoes on a regular basis?

Written and photographed by Alanna Cabrero, MS, RD 

Originally posted on NYHRC Tumblr 

References:

Sweet potatoes. World’s healthiest foods.

Dietary Supplement Fact Sheet: Vitamin A. Office of Dietary Supplement NIH. 

Potatoes much healthier than you might think. The Globe and Mail. 

The Goods: Sweet potatoes myths and facts. The Florida Times Union.  

Edited by TCabrarr 

When In Doubt, Eat Mediterranean

Michael Pollan said: “Real food is things that your great-grandmother (or someone’s great-grandmother) would recognize.” I believe the Mediterranean diet has been shown time and time again to be a healthy, effective diet because, first and foremost, it’s based on fresh, whole ingredients. 

Among the many benefits of the Mediterranean diet, it has been considered the best anti-aging diet since some of the world’s oldest and healthiest people—mainly in Greece and other parts of the, ahem, Mediterranean—follow it. The diet is based on fatty fish, vegetables, ripe fruits, olive oil, nuts, seeds, unrefined grains, an occasional glass of red wine and minimal amounts of meat and full-fat dairy. 

Other benefits of this ageless diet are: 

• Great for heart health! A large cohort study (PREDIMED trial) showed that adapting a Mediterranean diet*—specifically increasing extra virgin olive oil (EVOO) or mixed nuts intake—could be used as primary prevention for cardiovascular disease, showing as much as 30% of reduced incidence of major cardiovascular events among high-risk individuals. In addition, a small study showed a 9% decrease in “bad” LDL cholesterol, a risk factor for heart disease.
• Reduces incidence of cancer, cancer mortality, Parkinson’s and Alzheimer’s diseases
• 19% less likely to develop thinking and memory problems and better retention of mental skills
• Fewer hot flashes and night sweats—up to 20%!
• Anti-inflammatory, due to its high amount of monounsaturated fatty acids (MUFAs) and omega-3 fatty acids

*PREDIMED Trial: Generally, the Mediterranean diet groups consumed fatty fish 2-3 times per week, legumes 3 times per week, 4 tbsp. olive oil per day, 1 ounce of nuts each day, at least 3 servings of fruit and 2 of vegetables each day, and, for those accustomed to drinking, ~7 glasses of red wine per week.

Why does it work? The diet focuses on natural, unprocessed foods (vegetables, fruit, whole grains, beans) that often maximize the health-promoting micronutrient and antioxidant content as well as fiber content. It is high in mono and polyunsaturated fats, which are found in olive oil/avocados/pine nuts and fish/nuts, respectively. Olives are also particularly rich in polyphenols, which are very strong antioxidants. In addition, it limits saturated fat, dietary cholesterol, and sodium, which have been shown to have an increased association with heart disease, cancer and stroke, among other chronic conditions. Usually, sweets are limited to fruits and/or honey, while processed snacks and empty calories are scarce—a great recipe for decreasing diabetes and metabolic syndrome! The lifestyle component or “non-food component” of the diet, as shown in the Mediterranean Food Pyramid, encourages pairing the diet with daily exercise, mindful eating and stress management. Enjoying meals with family is also considered to be an important aspect of the diet.

How to follow it? Generally speaking, the below is a good guideline to follow.

• Include a vegetable and/or fruit at every meal. Aim for 5 to 9 cups of fruits and vegetables a day. Think about including deep, colorful choices.
• Always choose whole grain! Some tasty options are buckwheat, bulgur, brown rice, oats, and millet.
• Non-meat proteins are encouraged from a variety of legumes (beans, dried peas and lentils) and eggs (anywhere from 4 to 7 per week). 
• Olive oil is the principal source of fat: approximately 1-2 tbsp. daily, in addition to nuts and seeds (about ¼ cup).
• Fatty fish or poultry (free-range) should be consumed 2 times per week, 3-4 ounces per portion.
• Limit red meat (ideally lean and grass-fed) to a few times per month.
• Limit sweets to fresh fruit and a touch of honey.
• Consume moderate amounts of cheese and yogurt, preferably low-fat/non-fat.
• If you drink, drink wine in moderation (optional): about 1 glass for women and 1-2 glasses for men (5 oz. per glass).
• Flavor with herbs and spices instead of salt.
• Slow down. Sit down at a table to eat each meal/snack.
• Be active! Even though going to the gym usually translates as a stronger, more powerful workout, it’s important to also remain active throughout the day by taking the stairs, walking during your lunch break, or standing instead of sitting while you type!

What do you like the most about the Mediterranean diet?

Written by Alanna Cabrero, MS, RD

Originally posted on NYHRC Tumblr 

References: 
Try Mediterranean Diet to Stay Healthy. Healthy Hand.  
Mediterranean diet is a healthy choice. Kenosha News.  
Making the Mediterranean diet work in the Midwest. StarTribune. 

Edited by TCabrarr

Photo of Tuna (Yellowfin, preferred) by Evan Goldenberg on Flickr. 

Farmers’ Markets: Where You Can Find Real Food

If you are into local/real food, you’ve probably been to The Union Square Greenmarket. This wonderful market attracts around 140 regional farmers, fishermen and bakers each season, and approximately 60,000 shoppers daily! 

I am a huge fan of farmers’ markets, because even though they may not have the fancy “organic” label, the food is most assuredly grown in a greener fashion. They use natural fertilizers and cattle/chicken/pigs are allowed to roam and feed on grass, rather than force-fed corn or soy (which is probably a genetically modified organism (GMO) to boot!). 

Below are some of the reasons why I heart farmers’ markets:

Yummier. Have you ever compared the smell and taste of a grocery store tomato to a local tomato? There is no comparison. Food imported from far away is older because it has traveled so long to get to you. Also, as food expert Darya Pino Rose states, industrial produce is “bred for durability, mass production, and ease of transport,” not for taste and much less for health. Local produce quality is retained because the farmer allows foods to ripen and then harvests them at the peak of their flavor.

Healthier. Not only does fresh food tend to have higher antioxidant and phytonutrient counts, but local produce also has less pesticide residue and fewer preservatives.

Easy. USDA Farmers’ Markets Search and Grow NYC are great resources to find the farmers’ market nearest you. It’s that easy! You can also check whether food assistance programs such as SNAP and WIC cards are accepted. 

Unique. Many farmers’ markets offer lesser known fruits and vegetables, providing a variety that can be both tasty and nutritious. In most grocery stores, you find a few plant varieties, but with smaller local farms, it benefits their soil to grow many different varieties. Therefore, we reap the benefits of unique flavors, colors, and shapes! For more ideas on seasonal varieties, check out the USDA’s seasonal produce guide or the awesome seasonal chart from Grow NYC.  

Sad Statistic: The UN Food and Agriculture Organization estimated that more than 75% of agricultural genetic diversity was lost in the 20th century. Yet, small, biodiverse farms preserve our food heritage!

Safe & Smart. Not only can local farmers answer questions about the quality of their produce and how the food is raised, they also have great recommendations on ways to prepare their products. After all, they love (real) food.

Good for Humanity & the Environment. If nothing else, farmers’ markets are a way to connect to the land through the grower. Knowing where your food comes from makes for an extremely powerful experience. In addition, by selling locally, farmers reduce distribution and packaging, reducing waste as well as advertising costs. Well-managed farms conserve fertile soil and clean water in our communities. In addition, farms provide habitats for wildlife since they retain the surrounding fields and ponds.

Wow Tip: In conventional food markets, the farmer gets about 10 cents of each dollar after all the middlemen have been paid. At a local farmers’ market, farmers keep 80-90 cents of each dollar. Doesn’t that make more sense?

Tips for Visiting a Farmers’ Market:

1. Ask questions!Some of these foods are not going to be familiar, and that’s okay, but you’re never going to get acquainted if you don’t start somewhere. Ask away! 
2. Pick one or two new foods at a time. Buying too much at one time might overwhelm you and lead to food waste.
3. Buy vegetables.If cost is a concern, start with vegetables. Since fruits are more perishable and harder to transport, they are usually more expensive. Vegetables, on the other hand, are hardier.
4. The more asymmetrical, the better!Gertrude Stein declared “there are no straight lines in nature.” Usually, the less perfect a fruit/vegetable looks, the better it is for you. Consider the funky shapes of heirloom tomatoes!

How do farmers’ markets make your life better?

Pictured: Local farmers’ market in Ansouis, France. 

Originally posted on NYHRC Tumblr

References: 
Pino Rose D. Foodist: Using real food and real science to lose weight without dieting. Haper One. 2013. 
Why buy local? 10 Reasons to Buy Local Food. Grow NYC. 
Top 10 Reasons to Shop at a Farmers Market. Farmers Market. Nutrition.Gov. 

Edited by TCabrarr

Calcium Update: Get Calcium from Food, Not Pills

Calcium is extremely important to promote bone health and prevent osteoporosis. About 99% of the calcium in our body is stored in our teeth and bone, while the other 1% helps with muscle contraction, nerve conduction and formation of cell membranes.  Other vitamins and minerals are also important for bone mass and the absorption of calcium, such as vitamin D, vitamin K, and magnesium. 

Recent research suggests that consuming calcium in pill form rather than in food is not as effective and can increase certain health risks, such as:

• Ineffectiveness at preventing bone loss
• Slight increase in kidney stone formation
• Associations to added heart risks

The great news is that getting enough calcium from food is relatively easy! Common sources are dairy products like milk or yogurt, but dairy products can be high in saturated fat and calories, so make sure to choose fat-free/low-fat versions. Some sources of calcium that are naturally low in saturated fat and good sources of healthy fat include broccoli, tofu, almonds, sardines, and collard greens. See below for a more detailed list.

What if you are lactose intolerant, strict vegetarian, or simply don’t like milk? Luckily, there are many other “milk alternatives” such as soy, almond, or rice milk that can provide up to 300mg of calcium per 8-oz cup. Read on for more ideas!

Isn’t getting calcium from food the same as supplements? Actually, no. The form of calcium used in fortification versus supplements can vary (usually carbonate or citrate). Additionally, the ability to absorb calcium changes. Calcium is better absorbed “little by little.” If you need to take a supplement to make for any calcium deficits in the diet, avoid taking more than 500 mg at a time.

Daily Recommendations:

Age                       Adequate Intake (mg)            Upper Level (mg)
4-8 years              800                                          2500
9-18 years            1300                                        2500
19- 49 years         1000                                        2500
50 and up              1200                                        2500
From the Institute of Medicine (IOM), 2011. 

Promoters of calcium absorption?Vitamin D & potassium found in bananas, beets, apricots, raisins to mention a few. 

Inhibitors of calcium absorption?Oxalic & phytic acid bind to calcium and inhibit absorption. These are found in spinach, beet greens, okra, peppers and wheat bran, flax seed, soybeans respectively, which is why calcium from dairy sources are better absorbed (for the most part!). High intake of sodium, caffeine, and protein increase calcium excretion from the body.

Healthy Sources of Calcium:
Food                                      Portion             Calcium in mg
Plain, low fat yogurt               8 oz                    415
Sardines w/bones                   3 oz                    372
Collards, cooked                     1 cup                  357
Fruit, low fat yogurt                8 oz                    343
Ricotta cheese                        4 oz                     335
Skim milk                               8 oz                     302
Almond milk                          8 oz                      300
Rice milk (fortified)                8 oz                      300
Soymilk, fortified                   1 cup                    200-300
Tofu                                       1 ⁄ 2 cup                120-350
Figs, dried                              5 pieces                258
Mozzarella Cheese                 1 oz                      207
Cheddar/Muenster Cheese     1 oz                     203
Blackstrap molasses               1 TBS                    187
Sesame seeds                         2 TBS                    176
Kelp                                        3.5 oz                   168
Salmon, canned w/bones       3 oz                      167
Turnip greens, cooked            1/2 cup                126 
Soy nuts                                 1 ⁄ 4 cup                 126
Swiss chard                            1 cup                     102
Broccoli, cooked                     1 cup                     100
Cottage cheese, fat free         4 oz                       100
Kale, cooked                           1 ⁄ 2 cup                  90
Almond butter                        2 TBS                      86
Bok Choy , cooked                  1 ⁄ 2 cup                 79
Tempeh                                   1  ⁄2 cup                 77
Mustard greens, cooked          1 ⁄ 2 cup                 75
Navy/black beans, cooked      1/2 cup                  64
Brussels sprouts                       8 sprouts              56
Black beans, cooked                 ½ cup                52
Almonds or brazil nuts             2 TBS                    50
Soybeans, cooked                    1/2 cup                 44
Chickpeas, cooked                   ½ cup                40
Raisins                                      1/3 cup                27

Inspiration & Resources:

• All You Need to Know About Calcium. Integrative Therapies Program Nutrition Resources. August 2011. 
• Higher Doses of Vitamin D Requires to Protect Your Bones. September 2012, Vol. 30, Number 7.
• Boning Up On Calcium. Tufts University Health & Nutrition Letter. October 2012, Vol. 30, Number 8.

Edited by Tcabrarr 

Food that Helps You Sleep

Pictured: Fiana Fitzgerald after a good nights sleep. 

The recommendation to get at least 8 hours of sleep a day is not new. Yet recent research suggest that not getting enough sleep, even short term sleep deprivation, can lead to mental stress, attention deficit, and may stimulate a person to consume more food, which ties in to additional studies finding a correlation between inadequate sleep and obesity.

The following are Zzzzz tips:

Be Melatonin-Smart

• Melatonin is a hormone that helps regulate sleep and synchronize the circadian rhythym. It is a powerful antioxidant that is naturally produced in the body and starts reaching its peak serum levels after nightfall, around 9 pm, and last up to 12 hours. Foods high in melatonin are: tart cherries and/or tart jerry juice, tomatoes, olive oil, wine/grapes with skin, beer and walnuts. 
• For supplements. General recommendations are: 0.5- 3 mg 45 minutes before sleep. Always consult your doctor since side effects can arise including morning grogginess, sleepiness and small changes in blood pressure. 

Emphasize L-Tryptophan 

• Think turkey! (perfect timing ;) The amino acid tryptophan is the precursor to the hormone serotonin, which is said to produce relaxation and stable sleep. Other tryptophah-rich food are: chicken, soybeans, tuna, shrimp, salmon, milk, cheese, cow’s yogurt, beans and cashews.  

Highlight Complex-Carbohydrates 

• Carb-rich foods help L-tryptophan function better in the body. Foods such as whole grain bread, pasta, whole grains (brown rice, quinoa, amaranth, millet, etc), and sweet potatoes aid a good nights sleep. 

Go Herbal 

• Chamomile tea especially is said to create a “hypnotic-effect” in sleep-deprived rats. Yet, many herbal teas (caffeine free) can help settle the stomach and induce relaxation.  

AVOID: caffeine/energy drinks (especially after 3 pm), heavy alcohol consumption, and big meals before bed (at least 3 hours before bedtime). 

Sample Zzzz Meals: 

1. Turkey & spinach sandwich on whole grain bread with a handful of grapes. 
2. Salmon with brown rice + green salad with olive oil. Served with a glass of red wine. 
3. Natural yogurt sprinkled with tart cherries and walnuts. Served with chamomile tea. 

Resources: 
SleepFoundation.Org 
TheWellness Advisor.com Spring/Summer 2012
Integrative Strategies for Cancer Patients, World Scientific 2012

Sandy-Inspired Recipes: Huevos a la Napolitana

For those of you who are stuck indoors because of Hurricane Sandy, I wish you all the best during these next few days. And I hope these recipes keep you warm and healthy.

For all other readers- enjoy! 

The following recipe is probably the best egg dish I’ve ever tried in my life! Huevos a la Napolitana are light and fresh, and so easy to make. Thank you Monica for introducing me to this recipe! 

Servings: 4 

• 3-4 medium-sized tomatoes 
• 4 medium-sized eggs (preferably free range)
• 2-3 TBS Olive oil 
• Handful of fresh basil 
• Salt & Pepper to taste 

Step 1.Cut tomatoes into small cubes as well as half the handful of basil into small strips. Heat 2 TBS of olive oil in a 10" saucepan and add tomatoes and basil at low heat for approximately 10 minutes or until tomatoes are soup-like. Sprinkle salt and pepper to taste. 

Step 2.Add whole eggs on top of tomatoes, making sure egg yolks stay intact. Cover immediatly and leave covered for 5-7 minutes or until the eggs reach the desired consistency (runny or fully cooked). 

Step 3.Splash the last tablespoon of olive oil before serving. Serve with a few slices of whole grain toast/baguette and a garnish with basil.  

Stay tuned for additional recipes!

My counseling hours are posted below. I am offering a complimentary 10-minute phone session for those interested in learning more about the nutrition programs.

• Tuesday & Thursday: All Day. By appointment only. 
• Monday, Wednesday, Friday: 6 to 9pm. By appointment only. 

Contact me at bushwicknutrition@gmail.com