Super Cinnamon

Super Cinnamon

There’s nothing quite like the sweet, savory warmth of cinnamon, especially this time of year. Cinnamon is a spice that comes from the inner bark of several trees from Southeast Asia, and it is used in both sweet and savory foods. Whether it’s simmering on your stove to scent the entire kitchen or spicing up your apple cider, there are countless ways to incorporate the enticing joys of cinnamon into your diet. Furthermore, research suggests that there are reasons far beyond taste to add more of this sultry spice to your food.

Several studies have shown improvements in blood sugars and cholesterol levels with as little as ½ teaspoon per day of ground cinnamon. This can be especially good news for people with diabetes, but it is also good to know for the general population. Although the effects may be small and more research is necessary, it’s a great excuse to sprinkle it on more foods, more often. Note, however, that consuming more cinnamon does not mean that you should change your current diabetes or cholesterol medication (if you are currently on medication). It merely provides inspiration to enjoy this super spice in ways you might have not previously considered, and to feel good about it! Some ideas for getting more cinnamon into your diet include:

1. Sprinkle on sliced apples. Bake or eat raw.

2. Add cinnamon to your ground coffee before brewing, or sprinkle on top of your morning brew.

3. Add a generous sprinkle to your oatmeal or other cereal

4. Sprinkle on yogurt or cottage cheese, and top with fruit

5. Top off your whole grain toast with some peanut butter and cinnamon for a tasty, quick breakfast or snack.

6. Toss it into chili for an exciting kick.

7. Dust raw almonds, cashews, or pistachios with cinnamon and cayenne pepper for a spicy snack.

8. Sprinkle on baked sweet potatoes or roasted butternut squash.

9. Dust over halved pears and top with toasted walnuts.

10. Spice up your cider or herbal tea with a dash of cinnamon.

Most people don’t need any excuses to add more of this spectacular spice to their diets, but knowing that it may offer some health benefits should encourage you to think of cinnamon more often. Also, just because it suits the season doesn’t mean you can’t enjoy cinnamon throughout the year. It’s a tasty, inexpensive, calorie-free way to add a kick to your diet while doing something good for your health, too.

Spice it up!

Sources:
Baker, W.L., G. Gutierrez-Williams, C.M. White, J. Kluger, C.I. Coleman. 2008. Effect of Cinnamon on Glucose Control and Lipid Parameters. Diabetes Care 31: 41–43.

Khan A, Safdar M, Ali Khan MM, Khattak KN, Anderson RA. Cinnamon improves glucose and lipids of people with type 2 diabetes. Diabetes Care. 26.12 (2003): 3215-3218.

Verspohl EJ, Bauer K, Neddermann E. Antidiabetic effect of Cinnamomum cassia and Cinnamomum zeylanicum in vivo and in vitro. Phytotherapy Research. 19.3 (2005): 203-206.



Have a happy and healthy Thanksgiving

10 Ways to Ensure You’ll Be Thankful You Don’t

Gain 5 Pounds This Thanksgiving

1. If you’re doing the cooking or contributing to the feast, be sure to make one or two healthy, veggie-based dishes without cream, breadcrumbs, or cheese. (Roasted Brussels sprouts, anyone?)

2. Eat a fiber and protein-rich breakfast. Don’t starve yourself all day in preparation for the feast. You’ll just eat more when you finally get to the table. (Eggs and a slice of whole grain toast, or Greek yogurt with berries?)

3. Drink lots of water throughout the day.

4. Take a walk with your family before and/or after the feast.

5. Take small helpings of starches (potatoes, stuffing, white rolls, etc.) and eat more of the vegetables and light (vs. dark) turkey meat.

6. Eat slowly! Think small bites and make sure to savor every one.

7. Don’t reach for seconds as soon as you finish your first plate. Enjoy the company, drink some water, and if you’re still craving seconds 20 minutes later, get a small portion of what you want.

8. Don’t eat until you are uncomfortable. Stop when you are 80% full. . . you have to leave room for pie!

9. If there’s any occasion to enjoy dessert, it’s Thanksgiving. Pumpkin pie is the healthiest choice, but take a small piece of your favorite and stop at 1 piece.

10. Enjoy it! Thanksgiving only comes one time each year, so don’t obsess over every calorie you consume. More importantly, follow these strategies and remember this is only one day. Get back into your healthy routine immediately on Friday. (Note: Leftover turkey sandwiches on whole grain bread are too good to pass up, so you can continue to eat that Thanksgiving treat until the bird is picked clean!).

Have a happy, healthy, delicious Thanksgiving!

The “Halo Effect”

Once upon a time you could count on going to the supermarket and finding only whole, fresh produce in the produce department. Makes sense, right? After all, the only food items defined as produce are fresh fruits and vegetables, whether or not they’re conventional, local, or organic. So what are all of those other foods doing, lurking among the apples, arugula, and asparagus?

 

It seems that other non-produce items have been appearing more frequently among the fruits and vegetables that you know are whole and healthy foods. For example, have you seen the tubs of caramel sauce stacked next to the apples? How about the creamy ranch dip next to the celery stalks? Or the Nutella chocolate hazelnut spread slipped in next to the bananas? Lately, maple glazed pecans have also found their way into the produce section next to the winter squash. So does that mean these foods are healthy, too?

 

The answer, 99% of the time, is no. Supermarkets place these non-produce items among the fruits and vegetables in hopes that the “halo effect” will influence you to think they’re healthy, too, and to buy them along with your produce. Much research goes into why items are placed where they are in a supermarket, and it always comes down to trying to sell you more so the store can make more money. By putting processed, sugary, unhealthy items right next to the items you seek out for their nutritional benefits, they hope you think those foods are healthy too, or overlook the nutrition label and just throw it in your cart. But will you?

 

Just because one supermarket store department seems “safe” in terms of finding high quality, nutritious choices, doesn’t mean everything in that department is healthy. In addition to produce, the same rule applies to the fish counter: even among the wild salmon and fresh trout fillets, which are fantastic, healthy protein sources, you can find crab cakes loaded with mayonnaise, breaded shrimp, or flounder fillets stuffed with cheese, breadcrumbs, bacon, etc. The point is to be aware of this “halo effect,” and to defeat it by sticking with the foods you know are healthy.

Most of the time you will know, just by looking at it. When there is a doubt, however, read the label (always!), or ask the person behind the meat/fish counter what additional ingredients are in or on your protein. Just because the supermarkets are influencing some consumers through their marketing tactics doesn’t mean you have to be tempted, too. Be smart when you’re shopping, and stick with foods you know are nutritious, minimally processed, low in fats and sugars, and whole. Outsmart the supermarket strategies. Your body, and your grocery bill, will thank you. You’ll feel smarter, too!

 

(Nutrition article written by Samantha Reiff, Nutrition Student at FMAR)

The Fuss Over FIber

The Fuss Over Fiber

It seems everywhere you look these days there is a reference to fiber and how wonderful it is: television commercials, food labels, magazine articles, and cereal boxes. What is the big deal? Why should we be so concerned about fiber?

There are, in fact, more than a few reasons to increase the amount of fiber in your diet, and the average person consumes only a fraction of what is recommended by health professionals. The U.S. Department of Agriculture recommends 25 grams per day for women and 38 grams per day for men, but most people only get 11 grams per day. Lucky for all of us, there are many easy, inexpensive, and tasty ways to get more fiber. Following are a few reasons you’ll want to make the effort.

Aside from keeping your digestive system moving along smoothly (i.e.: “regular”), fiber may protect against cardiovascular disease. Additionally, much research has shown a clear link between a high fiber diet and a low body mass index (BMI), which demonstrates its benefits for weight control. Other studies have shown that high fiber consumption can reduce the risk of type 2 diabetes and improve cholesterol levels. In simpler terms, fiber helps keep you fuller longer, leaving you less hungry by slowing down carbohydrate absorption, and ultimately curbing your caloric intake.

There are so many different, delicious sources of fiber that you can surely find ways to get more of it into your daily diet. Fruits, vegetables, whole grains, nuts, seeds, and beans (legumes) are all fantastic sources of fiber. The key to getting the most out of your food sources is to eat them whole. That is, eat fruits and vegetables without peeling them (when appropriate, of course. . . banana peel and kiwi skin will never taste good!). Also, don’t drink your fruits and vegetables as juices, since you don’t get the fibrous benefits when you only drink the juice. Look for cereals that have “fiber” or “bran” in the name or that have at least 4 grams per serving (many options have more than that), and breads that have at least 3 grams per slice.

Finally, increase your fiber intake slowly, since it can be associated with gas and bloating if your system is not accustomed to it. This will decrease with time, or not be a problem at all, once your body gets used to it. Be sure to drink plenty of water throughout the day, as always, but especially as you start to eat more fiber. And don’t worry about getting too much. As long as you can tolerate it, the more the better!

Some examples of fiber content in common foods:

Oatmeal (old fashioned) ½ cup  = 4 g

All Bran cereal ½ cup = 10 g

Popcorn (air-popped) 3 cups  = 4 g

Brown rice, cooked 1 cup = 4 g

Black beans, cooked 1 cup = 15 g

Kidney beans, cooked 1 cup = 16 g

Chickpeas, cooked 1 cup = 12 g

Blackberries, raw 1 cup = 8 g

Raspberries, raw 1 cup = 8 g

Strawberries, raw 1 cup = 3 g

Apple (small) = 3 g

Almonds 1 oz. (20) = 4 g

Peanuts 1 oz. (28) = 2 g

Flaxseeds 1 oz.  = 8 g

Sweet potato (medium) = 3 g

Cooked greens ½ cup = 4 g

Broccoli, fresh, cooked ¾ cup = 7 g

As you can see, fiber only comes in plant foods, but it is everywhere! Don’t limit yourself to this list, as there is fiber in all fruits, vegetables, whole grains, nuts, and legumes, so enjoy a variety, and enjoy often. The fuss over fiber is for its fantastic health benefits, so increase your intake, and health, today.

 

Nutrition article written by Samantha Reiff, nutrition student at FMAR and Monika Kraus, RD

Health Benefit of Beans

Below is a link to an article about the health benefits of beans. As the colder months have arrived, it is a great time to get out the crock pot and start making bean soups and chili. You can find a bean recipe in the article below and can also find hearty bean soup recipes online.
http://www.examiner.net/health/x213521738/Shaffer-Beans-are-natures-hidden-treasure