Savoy Cabbage

There is a new kid in the cabbage patch...That funny looking cabbage with the crinkly leaves appears as an elderly uncle to your ordinary green cabbage. Savoy may be ugly, but it has it's advantages. It is much milder and sweeter tasting, with no strong, sulfury odor when cooking. It's less dense than ordinary cabbage, so it is easier to cut and cooks faster. The leaves are tender enough for salads, so they don't have to be shredded to be edible raw. Savoy is in season during the fall and winter months, but is usually found in grocery stores year-round. It's as vitamin-packed as any variety. A half cup serving yields 21% the daily vit. C, 13% of vit. A, 8% folate, and for less than 20 calories. As with all cruciferous vegetables, it contains natural chemicals that aid in the production and maintenance of the skin's collagen.
Use it in your favorite recipes, or try stir frying sliced leaves in canola oil with garlic, ginger, and scallions. Drizzle with toasted sesame oil & reduced sodium soy sauce.

Resveratrol Falls Short of Expectations

Resveratrol is the antioxidant found in red grapes, red wine, and berries that has been touted as an anti-aging miracle. It's antioxidant properties reduce inflammation, which in turn, should help reduce the risk of heart disease, some cancers, type II diabetes, and reduce cell damage that also leads to Alzheimer's and other age-related diseases. Because there have been very few studies conducted on resveratrol in humans, doctors still can't confirm any benefits, and they don't know what effects the supplements may have on people over the long term. Research in Scandinavia  tested the supplement on healthy sedentary men over age 60 who participated in an 8 week high intensity training program. They were compared to a similar group of men who were given a placebo. By the end of the training period, the men taking the placebo had better oxygen capacity than those taking the resveratrol. Blood pressure, triglycerides, LDL & HDL cholesterols improved in the placebo group only. This study suggests that the antioxidant may blunt the benefits of exercise.
There seems to be no reason to take the supplement. The participants in the study took 250mg/ day. You would need to drink 113 bottles of merlot to get that much, so go ahead and have that glass of wine with dinner.
~ J. Physiol, 2013

Peanut Butter Patrol

The lunchbox classic has gone gourmet. Hello Honey Pretzel, Vanilla Espresso, Mocha Cappuccino, and so on...and then some with nuts other than peanuts. Here's what to try, and not to.
ALA is not a bonus. The evidence that the omega-3 fat in  flax seed and other vegetable oils protects the heart are quite weak. Omega's found in seafood (EPA & DHA) are proving to be more beneficial.
Trans fat has been eliminated from nearly all of them. Some contain hydrogenated oils, which do not contain trans fat. Avoid the partially hydrogenated oils, as they are the ones that contain the trans fat.
Natural can sometimes mean there are no hydrogenated oils...only to substitute with palm oil, which adds saturated fat. It can also mean there are no added oil or emulsifiers to keep the oils from separating.
Salt Most peanut butters taste just fine without added salt, but even for those with salt added, it is not an unreasonable amount. Two tablespoons of peanut butter contain approx. 70 - 200 mg. "Low sodium" varieties contain about 60 - 100mg. Check the Nutrition Facts label on individual brands.
Sugar Name brands usually add 1-2 grams  to the 1-2 grams that occur naturally in the peanuts. Not a lot. Avoid the added corn syrup or dreaded high fructose corn syrup, which of course is just sugar in a different form. "Artisan" varieties can contain as much as 9 added grams of sugar per serving. Some contain enough sugar to displace a gram or two of protein. The butters containing fruit may sound healthier, but most have more sugar than fruit, if any real fruit at all. If you like fruit with your peanut butter, add your own!
Light Two flat tablespoons of regular peanut butter contain 200 calories with only 7-8 grams of protein, about 50 more calories than 2 oz. of turkey or ham. It's hard to reduce the calories with out losing nutrition. Here's how some make the attempt: Powdered Is made with dry roasted peanuts that you add water to. The calories are reduced to just 50 per serving, while maintaining the protein. Whipped PB contains about 150 calories per serving by adding air, which also reduces the protein to about 5-6 grams. Reduced Fat does not always mean less calories. Some varieties replace the fat with corn syrup solids - sugar instead of nuts - no savings there! Also avoid ingredients that dilute peanuts with defatted peanut flour. It only reduces the protein to less than 4g per serving.
Peanut butter is rich in unsaturated fat (cholesterol lowering), vit E, magnesium, copper, fiber, and zinc. Other nuts, seeds and soy can offer less saturated fats and more nutrients.
Almond butter contains more vit E, magnesium, iron, and copper than PB, and less sat. fat, and is rich in calcium. Just be prepared to pay at least twice as much.
Cashew butters are rich in magnesium, iron, and copper, but less vit E and protein than PB, and less cholesterol lowering polyunsaturated fat. Cashews are also higher in saturated fats...too much to balance out the fat ratio to be considered "heart healthy."
Soy butter doesn't taste like PB, and has the same amount of calories. It works for some folks who can't eat peanuts.
Sunflower is lower in saturated fat and higher in nutrition; great for those who can't eat nuts. Beware of brands made in the same factory as peanut butter if you are allergic to nuts.
 Chocolate-nut spreads sound healthy, but they are not. Most contain more added sugar and palm oil than nuts, with less than 2g protein and 4% of the day's calcium requirement. The high saturated fat is not balanced by the amount of unsaturated fat.

CSPI, 2013

Kids and Body Image

You are the most influential person in your child's life. With that said, you can promote a positive body image in your child, and it needs to start at the earliest age possible. Body image disturbances can begin as early as preschool, so it is important to check your own issues with body image. Children naturally absorb negative messages about diet, exercise, appearances, and your latest food peeve. They will begin to worry about their weight and think they should be dieting. Kids with a negative body image feel more self-conscious, anxious and isolated. They are at greater risk for excessive weight gain and for eating disorders, and weight-related teasing is a major basis for bullying.
For your kid's sake and your own, shift your focus from weight to health. Stop obsessing about numbers on the scale and concentrate on delicious nutrition and fun physical activity. Children don't need to work out; they need to play. Encourage physical activities and let them choose what interests them, whether is is sports, hip-hop dancing, or karate. The important thing is to get them moving. Teach them healthy eating habits with smart, tasty snacking ideas instead of counting calories or restricting their intake. Whatever our age or size, we feel better when we take care of our bodies.
Young people with a positive image of themselves feel more comfortable and confident in their ability to succeed. They don't obsess about  food, weight, or how others judge their appearance.
Nutrition and fitness make for great goals because they give us the energy to do all things that we want to do, and the health to enjoy our accomplishments.
 

Oh, The Power of Carotenoids!

We already know that foods rich in beta-carotene and lutein are crazy wonderful for us, and now we have proof that they are even better than we thought. Results from a long term study (11 years) involving over one million people show that in people who consumed the most beta carotene and lutein had the least incidences of amyotrophic lateral sclerosis (Lou Gehrig's Disease/ALS). A 15 - 20% difference from the general population.  The amount of beta carotene in a single small carrot reduces the risk by 6 - 10%. It was also shown that those who took the supplement instead showed no difference in risk than those who ate neither the foods or supplements. So, something in those foods either help protect from disease or help to metabolize the carotenoids. The best way to get your vitamins and antioxidants is by eating a diet rich in fruits and vegetables, especially dark greens. First on the list are peppers, all colors! Here are the ones that pack the most (in order):
Foods for Beta Carotene & Lutein
Romain lettuce
Kale
Collards
Mustard greens
Carrots
Broccoli
Spinach
Pumpkin & Squash (orange varieties contain the most)
Tomatoes

~ Ann. Neurol., 2013