Tag Archives: nutrition

Superfood to the Rescue: Apples

Apples have many essential nutrients, vitamins and minerals. They are free of fat, sodium, and cholesterol. Antioxidants, potassium, dietary fiber, vitamin C, and a few B vitamins provide many of the health benefits attributed to apples. Other important nutrients in apples are calcium, vitamin K, iron, copper, phosphorus and magnesium.

Benefits

Aid in Digestion
Regular consumption of fiber prevents constipation, diarrhea, irritable bowel syndrome and other stomach disorders.

Anticancer Potential
Regular consumption of one or more apples a day may reduce the risk for lung and colon cancer.

Probiotic Effects
Apples contain pectin, a type of fiber that acts like a probiotic, which improves the functioning of bacteria living in the large intestine. Apples also stimulate metabolism within the digestive tract and promote good bacteria in the gut.

Control Diabetes
The polyphenols in apples reduce the intake of carbohydrates, lower glucose absorption in the digestive tract and stimulate the release of insulin from the pancreas. These polyphenols also stimulate insulin receptors on the cells throughout the body, which speeds up the removal of sugar from the bloodstream.

Lowers Risk of Heart Diseases
Apples help lower the risk of stroke and various other heart diseases. Apples can help reduce inflammation in blood vessels, while lowering blood pressure in the body.

Superfood of the Month: Red Cabbage

Red cabbage, also known as purple cabbage, is a cruciferous vegetable that’s delicious raw and cooked.

While both red and green cabbage are good for you, red cabbage packs a more powerful nutritional punch and more antioxidants. It’s also known as red kraut or blue kraut and can provide much-needed probiotic benefits.

Benefits
1. Boosts the Immune System
-Contains vitamin C
-Stimulates the activity of white blood cells

2. Fights Inflammation and Arthritis
-Contains phytonutrients that may help reduce chronic inflammation
-Has sulforaphane, a potent inflammation killer found in many cruciferous vegetables

3. Aids Healthy Bones and Reduces the Risk of Osteoporosis
-Is a vitamin K-rich food

4. Combats Chronic Disease
-Is high in antioxidants to give the body its best chance to prevent and combat serious chronic diseases, such as cancer, heart disease and diabetes

5.Promotes a Healthy Gut
-Improves gut health by supporting the growth of healthy bacteria

Fresh Burrito Bowl
Ingredients
1/4 cup black beans
1 tsp chicken broth
Pinch of cumin
Pinch of cayenne
Pinch of garlic powder
1/2 cup red cabbage, thinly sliced
3 oz pre-cooked grilled chicken breast, thinly sliced
2 T non-fat Greek yogurt
2 T fresh salsa
Fresh cilantro as garnish
Sliced green onions as garnish

Directions
1. Microwave black beans with chicken broth, oregano, cumin, cayenne and garlic powder on high for 30 to 45 seconds until heated. Set aside.
2. Put sliced red cabbage in a bowl and spoon black beans on top. Layer with sliced chicken, Greek yogurt, salsa, and cilantro and green onions.

How To Not Gain Weight on Thanksgiving

With Thanksgiving upon us, Lexington Medical Center dietitians have tips to help you avoid overindulging and gaining weight during the festive holiday. Here’s their important advice.

~A holiday is meant to be enjoyed. Enjoy the day with your family, friends and good – but the whole day should not be about the food.

~When it comes to cooking and prepping, try substituting heart-healthy oils for butter, and non-fat milk for cream in your Thanksgiving recipes.

~Eat slowly. Taste your food, savor it and then wait ten or twenty minutes before you try to go back for seconds.

~If you’re looking to fill your plate, load up on veggie dishes and watch your portion sizes when it comes to the starchy sides.

~Cut excess calories by swapping your soda or alcoholic beverage for a sparkling water with lemon or lime.

~To help control calories and really enjoy your meal, think about what food have you’ve been waiting all year to have. Eat that and enjoy it, but maybe leave something else off your plate that you could have anytime, like a dinner roll.

~Getting out and taking a walk with family after dinner and getting a little post-feast exercise is another good way to begin burning off those Thanksgiving meal calories.