Enid Running Club - Food and Nutrition Blog

Fruits and Vegetables, the Original Fast-Food

2010-01-13T08:35:00.004-06:00

With a new year in swing, now is the perfect time to get back on track with a balanced lifestyle. This month we will discuss two groups that provide a wide array of vitamins and minerals not found in other food groups. Eating a diet rich in fruits and vegetables will reduce the risk of developing major diseases including heart disease, cancer, and type 2 diabetes, as well as play an important role in weight loss and weight maintenance. Seen on the Food Guide Pyramid as the green (vegetables) and red (fruits) portions, these food groups need more attention in the American diet. Even though the average daily recommendations are 2 ½ cups of vegetables and 2 cups of fruits, most Americans get less than ½ of each.

While offering an abundance of antioxidants, fiber, and water, most vegetables contain less than 50 calories per serving and fruits less than 100 calories per serving, on average. Nearly all fruits and vegetables are naturally low in fat, sodium, and cholesterol, and have a wealth of potassium, vitamin C, fiber, and folic acid. Folic acid, or folate, is especially important for women of childbearing age, because it reduces the risk of neural tube defects in the baby. Folic acid also helps the body form red blood cells necessary for the transport of oxygen. Additionally, those leafy greens and yellow and orange vegetables contain vitamin A and vitamin E to support healthy eyes and skin. The deeper the color, the more nutrients they contain; for example, romaine lettuce as opposed to iceberg lettuce. Although iceberg counts as a vegetable, it holds less nutritional value compared to romaine lettuce which contains over 50% more iron, 200% more folate, and over 450% more vitamin C. Diets rich in potassium will help maintain a healthy blood pressure. High potassium fruits and vegetables include bananas, prunes, dried apricots, sweet potatoes, white potatoes, tomato products, spinach, and beans to include lima, kidney, and white.

When buying produce, try choosing fresh and frozen fruits and vegetables without added salt, sugar, or fat. If you do buy canned fruits, be sure the label says they are packed in their own juice to minimize added refined sugar. Because canned vegetables contain added sodium, choose those that are labeled “low sodium” or rinse your vegetables before preparing them.

Many people have questions about the health benefits of fruit juice. If you drink juice, make sure it is 100% juice and drink no more than 6 oz per day. Anything in addition to that just contributes to added calories. And remember, you will not get as much fiber from juice as you would from the fruit itself.

For those of us that struggle with eating enough fruits and vegetables, try some of the tips below.
· Keep a fruit bowl on your kitchen table so you can grab-and-go.
· When you get home from the store, wash and separate produce into baggies or containers and keep in your refrigerator for easy access.
· Buy pre-washed vegetables such as salad greens, baby carrots, celery, broccoli, cauliflower, and peppers.
· Include fruits and vegetables in casseroles, pizza, sandwiches, meatloaf, muffins, pancakes, and breads
· Make large batches of various salads, and then portion them out for individual servings later

Whether you are running, biking, swimming, or hiking, fruits and vegetables offer a plethora of vitamins and minerals necessary for sufficient energy that contribute to a healthy, well balanced diet. Remember to vary your fruits and veggies and eat a rainbow of color each day!

Recipes from the American Institute for Cancer Research
www.aicr.org

Steamed Greens with Ginger and Water Chestnuts

3 cups mixed leafy greens, chosen from the following:

bok choy (Chinese cabbage or Chinese chard),

choy sum (Chinese flowering cabbage),

Chinese spinach (amaranth leaves),

Swiss chard leaves, stems removed,

spinach leaves, stems removed

1 tsp. finely minced, peeled fresh ginger

1 tsp. finely minced fresh garlic

1/2 cup diced canned water chestnuts (drained and rinsed)

1/2 Tbsp. sesame seed oil

Salt and pepper to taste

Keeping each type separate, place greens on plate used for steaming. Sprinkle ginger and garlic over top of greens, then scatter water chestnuts on top. Sprinkle oil evenly over all.

Steam until greens are tender, watching carefully, as they will only take about 30 seconds. Season to taste with salt and pepper. Serve immediately.

Cauliflower-Potato Bake

1 medium yellow or white potato, peeled and cut into bite-size pieces

1 medium red pepper, seeded and chopped

2 cups cauliflower florets, cut into bite-size pieces

1 Tbsp. extra virgin olive oil

1/2 tsp. garlic granules or powder

1/4 tsp. onion granules or powder

Salt and freshly ground black pepper, to taste

2 Tbsp. skim or reduced-fat (2%) milk

1/4 cup Parmesan cheese

2 Tbsp. minced fresh Italian parsley for garnish

Preheat oven to 400 degrees. Spray a 9-inch baking dish with canola or olive oil cooking spray and set aside. In medium bowl, toss potato, red pepper and cauliflower with oil and garlic and onion granules. Add salt and pepper to taste. Transfer vegetables to prepared baking dish. Drizzle milk evenly over top. Sprinkle with cheese. Cover tightly with foil and bake for 30-40 minutes, or until vegetables are tender.

If desired, brown cheese by placing dish under broiler for 30 seconds, watching carefully. Garnish with parsley and serve hot as side dish.

Tuscan-Style Beans

2 cans (15-oz. each) cannelini beans, rinsed and drained

6 large fresh sage leaves, coarsely chopped, or 2 tsp. dried

3 garlic cloves, smashed and peeled

1 onion, quartered

2 Tbsp. extra virgin olive oil, divided

1 small carrot, finely chopped

1 small rib celery, finely chopped

1 small onion, finely chopped

1 plum tomato, seeded and chopped

Salt and freshly ground black pepper

1/4 cup chopped flat-leaf parsley, for garnish (optional)

Place the beans in a deep saucepan. Add the sage, garlic, onion and 1 tablespoon oil. Pour in 1 cup water. Simmer uncovered 15 to 30 minutes, or until much of the liquid has evaporated and the beans are soft but not mushy. Remove the onion and, if desired, the garlic.

Meanwhile, heat the remaining oil in a medium skillet over medium-high heat. Sauté the carrot, celery and onion until the onion is translucent, 5 minutes. Add the tomato and cook 5 minutes longer. Stir the mixture into the beans. Season to taste with salt and pepper. Serve warm, garnished with parsley, if desired.

Strawberry-Blueberry Muffins

Canola oil spray

3 Tbsp. canola oil

1/3 cup unsweetened applesauce

1/2 cup sugar

2 eggs

1 tsp. vanilla

1 cup fresh blueberries

1 cup chopped fresh strawberries

1 cup whole-wheat flour

1 cup unbleached all-purpose flour

2 tsp. baking powder

1/4 tsp. salt

1/2 cup fat-free milk

Preheat oven to 375 degrees. Spray 12-cup muffin tin with canola oil and set aside. In medium bowl, whisk together oil, applesauce, sugar and eggs. Add vanilla, blueberries and strawberries. In separate bowl, blend together flours, baking powder and salt. Fold in half flour mixture, then half milk. Add remaining flour and milk, folding in just until blended. Scoop batter into prepared tins. Bake 25-30 minutes or until golden brown and inserted toothpick comes out dry. Allow muffins to cool for 20 minutes before removing from pan.

2010-01-13T08:34:00.000-06:00

http://www.enidrunningclub.com/images/whats-in-season.pdf

Back to Basics

2009-12-06T12:47:00.004-06:00

What comes to mind when you think of food? Maybe a bowl of bow-tie pasta covered in a thick, rich tomato sauce with a side of buttery garlic toast and a glass of red wine. Or maybe it is a freshly prepared spinach strawberry salad with balsamic vinaigrette. We all have our favorite foods, but to keep our endurance and strength throughout training and regular physical activity, we need to eat well balanced meals with plenty of variety. The colors on the Food Guide Pyramid depict the equation we should follow to help us feel our best, and get the right amount of nutrients from our foods. First we will talk about the grains group, seen as the orange triangle on the left side of the pyramid.

The grains group consists of breads, tortillas, rice, pasta, crackers, and cereals. They provide the essential nutrients carbohydrate, thiamin, riboflavin, niacin, folate, iron, magnesium, selenium, and fiber. When your body needs energy, it looks to carbohydrate as the initial food source so it is crucial that you incorporate carbohydrate rich foods into your diet. To reap the benefits from this group, we should make at least half of our grain servings from whole grains.

Why Whole Grains?

Whole grains have the entire germ, bran, and endosperm intact (see picture) and therefore contain more fiber than a refined grain which only contains the endosperm. Fiber is known to reduce the risk of heart disease and some cancers; it also reduces cholesterol as well as helps with weight management and constipation. If you are finding yourself hungry minutes after eating, try adding more fiber from whole grains, fruits, and vegetables to help combat hunger. Oatmeal, barley, rye, triticale, quinoa, amaranth, millet, and buckwheat are a few examples of whole grains.

What Is a Portion?

28 grams is equivalent to 1 oz or 1 grain serving
1/2 cup cooked rice, pasta, or cooked cereal
1 cup cold cereal
1 slice bread
1 6” tortilla
5-6 crackers

How Many Grains Should I Eat?

For those following a 2000 calorie diet you should have at least 6 servings from the grains group each day, with 3 servings being from whole grain sources.
For other calorie levels, visit http://www.mypyramid.gov/ for more information.

Incorporating More Whole Grains

Substitute whole grain pasta, rice, breads, crackers and cereals. Brands such as Bob’s Red Mills and Kashi provide excellent whole grain options and can be found at most local grocery stores. When choosing your breads, look at the ingredient statement and be sure to choose those that read "whole" wheat as the first ingredient. When baking substitute half of your flour for whole wheat flour to increase your whole grain intake. For more tips, visit http://www.mypyramid.gov/.

Diabetes

2009-11-19T13:10:00.000-06:00

Because November is Diabetes Awareness Month®, I would like to share with you some facts about diabetes.

According to the American Diabetes Association, diabetes is a disease in which the body does not produce or properly use insulin. Insulin is a hormone that is needed to convert sugar, starches and other food into energy needed for daily life. The cause of diabetes continues to be a mystery, although both genetics and environmental factors such as obesity and lack of exercise appear to play roles.

Types of Diabetes
Type 1 diabetes is an auto-immune disorder when your pancreas stops producing insulin. Daily insulin injections, diet, and exercise will aide in the control of Type 1 diabetes.
Type 2 diabetes is when your body makes some, but not enough insulin. Typically Type 2 diabetes can be controlled through oral medications along with diet and exercise.

Diabetes and Diet
A diabetic diet is simply a well balanced, portion controlled diet. Many think that if you have diabetes you cannot eat any sugar, when in fact it is the total carbohydrates, and type of carbohydrate that is important. Natural sources of carbohydrates are those sugars found in grains, fruit, some dairy, and starchy vegetables. These are the foods that will increase or maintain blood glucose levels, and those that need to be counted throughout the day. Candy, cakes, cookies, pies, etc, also need to be counted but need to be limited for those with diabetes.

Reading Labels
Understanding how to read food labels is also important. First look at the serving size of the product (i.e. 1 cup). Then look at the total carbohydrate content (i.e. 15 grams). So in 1 cup of the product, there are 15 grams of carbohydrate. This equates to 1 carbohydrate choice or serving. For most, 3-4 servings of carbohydrate per meal is appropriate with 1-2 choices for snacks.

Signs and Symptoms of Diabetes
If you think you may be diabetic, be sure to see your doctor immediately. Symptoms may include blurred vision, headache, urinary frequency, excessive thirst and/ or hunger, extreme fatigue, irritability, bruises or cuts that are slow to heal.

Care of Diabetes
Follow a diabetic diet, check your blood sugars on a regular basis (normal is 70-130mg/dl), take the prescribed amount of medication or insulin, know the symptoms of low and high blood sugars, keep regular checkups with your doctor, have your eyes and feet checked, and exercise for at least 30 minutes each day.

Complications
If you know you have diabetes and do not take care of yourself, you may develop pancreatic problems, heart attack, stroke, high blood pressure, amputation of limbs, renal failure, blindness, and even death.

For more diabetes information please visit with a Registered Dietitian (RD) or your Certified Diabetes Educator (CDE). You can also view the American Diabetes Association website at www.diabetes.org

~Katie Kovar-Strack, RD, LD