Soup and Mushrooms

Yesterday I talked about limiting sodium intake because it is National Heart Month and yesterday was National Wear Red Day. So I decided to look online to find a day to day list of national food-related holidays because I thought these would make great blog topics.



So today it is National Homemade Soup Day and National Stuffed Mushroom Day.


Homemade soups trump soups from a can or soups at restaurants because you can add your favorite ingredients to create the perfect soup for you. Most importantly you can choose healthy ingredients and use less sodium. Using low sodium broths and fresh vegetables are two ways to make your homemade soups healthier. Making homemade soup is a convenient and inexpensive way to get in a lot of nutrients because many soups are full of herbs, vegetables, grains, and legumes. Starting a meal off with a healthy soup is a great way to cut back on calories because the soup helps to fill you up so you will not require a large meal. Studies actually show that individuals who eat soup before their meal eat 20% less of their meal. Soup also helps you to eat slower. This is important because again you will notice satiety earlier and can eat less. Here are some healthy additions to homemade soup recipes.

• Add your favorite herbs and spices to boost the flavor of reduced-sodium soups. Experiment with pepper, basil, parsley, oregano, garlic, ginger, or salt-free seasoning blends like Mrs. Dash.


• Add calcium and protein (without extra fat) by reconstituting your soup with skim milk, evaporated skim milk, non-fat dry milk powder, or calcium-fortified soymilk instead of water, whole milk or cream.


• Add frozen or leftover veggies to increase the fiber, vitamins and minerals in your soup. Spinach, broccoli, corn, celery, carrots and potatoes work well in most soups.


• Add beans and whole grains for more fiber, protein and filling power. Try potatoes, beans, lentils, lima beans, brown rice, barley, or whole wheat pasta.


The following website contains a great list of healthy recipes for your favorite soups. Each recipe comes with a nutritional analysis as well.


http://www.mayoclinic.com/health/healthy-soup-recipes/RE00122

Mushrooms are not just a delicious pizza topping. Mushrooms offer many nutritional benefits. They are rich in disease-fighting phytochemicals. Eating mushrooms on a regular basis has been linked to a lower risk of breast cancer and prostate cancer. One medium Portobello mushroom provides 21% of the recommended daily intake for selenium and one third of your copper needs and has as much potassium as a medium-sized banana! Mushrooms also contain vitamin D which we usually only get from the sun or fortified products. Mushrooms are full of antioxidants, they offer anti-inflammatory benefits and support the immune system. Mushrooms can be swapped out with ground beef in lasagna, sloppy joes, and chili. They make great additions to omelets, salads and soups. Now when it comes to stuffing your mushrooms, remember to go easy on the high fat foods such as sausage and cheese and choose healthier options such as spinach and onion. Check out this recipe: Spinach-Stuffed Portobello Mushrooms. It is delicious and nutritious and yes, it contains ooey-gooey cheese. So if you are looking for a lower calorie/fat stuffed mushroom, you can go without the cheese or one of the cheeses below. Enjoy!

Spinach-Stuffed Portobello Mushrooms

Ingredients


4 large Portobello mushrooms


¼ cup chopped onion


2 eggs, lightly beaten (you can use egg beaters- cuts the cholesterol and saturated fat out)


½ cup reduced-fat sour cream


1 package (10 ounces) frozen chopped spinach, thawed and squeezed dry


1 cup crushed seasoned stuffing


½ cup crumbled feta cheese (I’d use reduced-fat)


½ teaspoon garlic salt


3 T. grated Parmesan cheese


Directions


• 1.) Line a baking sheet with heavy-duty foil; coat the foil with nonstick cooking spray and set aside. Remove stems from mushrooms; set caps aside and chop stems. In a microwave-safe bowl, combine the chopped mushrooms and onion. Cover and microwave at 50% power for 1-2 minutes or until tender, stirring every 30 seconds.


• 2.) In a small bowl, combine the eggs and sour cream. Stir in the spinach, stuffing, feta cheese, garlic salt and onion mixture. Spoon into mushroom caps. Place on prepared baking sheet.


• 3.) Bake at 350°F for 35 minutes. Sprinkle with Parmesan cheese. Bake 5-10 minutes longer or until mushrooms are tender and cheese is melted.


Nutrition Information


Each mushroom contains 233 calories, 9 grams of fat, 5 grams of saturated fat, 126 mg cholesterol, 735 mg sodium, 22 grams of carbohydrates, 15 grams of protein, and 5 grams of fiber

Have a Heart

February is Heart Month so I thought I'd talk about ways to keep your heart healthy by avoiding salt. I know we all love salt. I actually crave more salt in the winter but still try to limit my salt intake because I don't want any heart-related complications years from now.  Also today is Red Day.  So wear red today to support the fight against heart disease in women.

Sadly about one out of three U.S. adults has high blood pressure (aka hypertension) and this is a serious matter because it greatly increases the risk for heart disease and stroke. In 2010 high blood pressure alone cost the United States $76.6 billion in health care services, medications, and missed days of work. 

So what is high blood pressure anyways?
Blood pressure is the force of blood against your artery walls as it circulates through your body.  It rises and falls throughout the day but when it stays high for a long time, that becomes a major health problem.  It is important to get your blood pressure checked regularly because many people don’t even know they have high blood pressure.  It is sometimes called the “silent killer”. 

Now I mentioned that I am going to talk about salt and it’s relation to heart health.  Some of you may be asking, “What does salt have to do with blood pressure?”  Well first let me explain the difference between sodium and salt.  Salt is mostly sodium, a mineral that occurs naturally in foods.  Sodium is the substance that may cause your blood pressure to increase.  When you eat too much salt (which contains sodium), your body holds extra water to “wash” the salt from your body.  This increase in water causes blood pressure to rise because the added water puts stress on your heart and blood vessels. 

Ways to help you cut back on salt and sodium

·         Eat fresh foods because they are generally lower in sodium.  Processed foods have added sodium to make them shelf stable.  Veggies and fruits are naturally low in sodium.  You can enjoy them fresh or frozen.  If you purchase canned fruits and vegetables, rinse them in water to help get rid of some of the sodium. 

·         Enjoy a home-cooked meal.  This way you are in control of how much salt/sodium is in your foods. 

·         Choose dairy and protein foods that are lower in sodium such as fat-free and low-fat milk and yogurt in place of cheese, which is higher in sodium.  Choose fresh meats that have no added salt.  Deli meats, sausages, and canned products are always higher in sodium.  Enjoy unsalted nuts and seeds. 

·         Adjust those taste buds.  Cutting back on salt will “train” your taste buds to have less salt cravings. 

·         Pass the salt…away from you.  Keep the salt shaker off of the dinner table where there is easy access to it.  Instead use spices, herbs, garlic, vinegar, and lemon to season foods or try no-salt seasoning mixes such as Mrs. Dash.  There are so many varieties to choose from.  Some great salt alternatives are black and red pepper, basil, curry, ginger, and rosemary. 

·         Read nutrition facts labels.  Look for food labels that state the product is “low in sodium”, “reduced sodium” or “no salt added”.  Also be sure to look at the serving size.  The sodium content may look reasonable but you may have just eaten the whole container which was really 4 servings!

·         Ask for low sodium foods when eating out.  Some restaurants prepare lower sodium foods upon request and can serve sauces and salad dressings on the side which are usually full of sodium.  Now that many restaurants provide a calorie chart, next time check to see if the sodium content is provided.  I’ve seen a stir fry dish at a restaurant that had three days’ worth of sodium in the lunch portion!!!

·         Caution on condiments.  Foods like soy sauce, ketchup, pickles, olives, dressings, are very high in sodium.  Look for low sodium options and choose vegetables instead of pickles and olives.

·         Boost potassium intake with potatoes, beet greens, tomato juice and sauce, sweet potatoes, beans, bananas, avocados, yogurt, clams, halibut, OJ and milk.  These foods may help to lower your blood pressure.

·         Limit soda intake.  Yes it has sodium in it!

·         Aim for less than 1,500 mg a day if you are older than 51 years of age, African American, or have high blood pressure, diabetes, or chronic kidney disease. 

·         Everyone including children should limit their sodium intake to 2,300 mg of sodium a day (equivalent to 1 teaspoon of salt).

SODIUM CONTENT IN COMMON FOODS:

Meats, poultry, fish, and shellfish

Fresh meat, 3 oz. cooked: Less than 90 mg
Shellfish, 3 oz: 100 to 325 mg
Tuna, canned, 3 oz: 300 mg
Lean ham, 3 oz.: 1,025 mg

Dairy products

*Whole milk, 1 cup: 120 mg
Skim or 1% milk, 1 cup: 125 mg
*Buttermilk (salt added), 1 cup: 260 mg
*Swiss cheese, 1 oz: 75 mg
*Cheddar cheese, 1 oz : 175 mg
Low-fat cheese, 1 oz.: 150 mg
*Cottage cheese (regular), 1/2 cup: 455 mg

Vegetables

Fresh or frozen vegetables, and no-salt-added canned (cooked without salt), 1/2 cup: Less than 70 mg
Vegetables canned or frozen (without sauce), 1/2 cup: 55-470 mg
Tomato juice, canned, 3/4 cup: 660 mg

Breads, cereals, rice and pasta

Bread, 1 slice: 110-175 mg
English muffin (half): 130 mg
Ready-to-eat, shredded wheat, 3/4 cup: Less than 5 mg
Cooked cereal (unsalted), 1/2 cup: Less than 5 mg
Instant cooked cereal, 1 packet: 180 mg
Canned soups, 1 cup: 600-1,300 mg

Convenience foods

Canned and frozen main dishes, 8 oz: 500-1,570 mg

*These can also be high in saturated fat, unless low-fat or reduced fat options are purchased.

*High in saturated fat

Finally the question everyone wants to know…

Is sea salt healthier than table salt??  Actually it isn’t.  Salt is salt and either way you are getting sodium from these salts.  If you use kosher salt you may get a little less sodium because less salt “fits” in one teaspoon due to the larger crystals.  So one teaspoon of kosher salt provides about 1,900 mg of sodium where table salt provides 2,300 mg of sodium.  You can find sea salt in larger crystal forms as well.

Should Sugar Be Regulated as a Toxin?

Here is an article my friend sent to me yesterday.  I have talked about sugar in my blog but have never really gotten too deep into the subject.  The following article shares some research from Dr. Lustig who I have heard speak.  He does a lot of scientific research and has even had one of his peer-reviewed journal articles published in the Journal of the American Dietetic Association.  I just thought this would be an interested article to share.  Maybe it will make you think a little differently about sugar.

A spoonful of sugar might make the medicine go down. But it also makes blood pressure and cholesterol go up, along with your risk for liver failure, obesity, heart disease and diabetes.

Sugar and other sweeteners are, in fact, so toxic to the human body that they should be regulated as strictly as alcohol by governments worldwide, according to a commentary in the current issue of the journal Nature by researchers at the University of California, San Francisco (UCSF).

The researchers propose regulations such as taxing all foods and drinks that include added sugar, banning sales in or near schools and placing age limits on purchases.

Although the commentary might seem straight out of the Journal of Ideas That Will Never Fly, the researchers cite numerous studies and statistics to make their case that added sugar — or, more specifically, sucrose, an even mix of glucose and fructose found in high-fructose corn syrup and in table sugar made from sugar cane and sugar beets — has been as detrimental to society as alcohol and tobacco.

Sour words about sugar

The background is well-known: In the United States, more than two-thirds of the population is overweight, and half of them are obese. About 80 percent of those who are obese will have diabetes or metabolic disorders and will have shortened lives, according to the UCSF authors of the commentary, led by Robert Lustig. And about 75 percent of U.S. health-care dollars are spent on diet-related diseases, the authors said.

Worldwide, the obese now greatly outnumber the undernourished, according to the World Health Organization. Obesity is a public health problem in most countries. And chronic diseases related to diet such as heart diseases, diabetes and some cancers — for the first time in human history — kill more people than infectious diseases, according to the United Nations.

Less known, and still debated, is sugar's role in the obesity and chronic disease pandemic. From an evolutionary perceptive, sugar in the form of fruit was available only a few months of the year, at harvest time, the UCSF researchers said. Similarly, honey was guarded by bees and therefore was a treat, not a dietary staple. [6 Easy Ways to Eat More Fruits & Veggies]

Today, added sugar, as opposed to natural sugars found in fruits, is often added in foods ranging from soup to soda. Americans consume on average more than 600 calories per day from added sugar, equivalent to a whopping 40 teaspoons. "Nature made sugar hard to get; man made it easy," the researchers write.

Many researchers are seeing sugar as not just "empty calories," but rather a chemical that becomes toxic in excess. At issue is the fact that glucose from complex carbohydrates, such as whole grains, is safely metabolized by cells throughout the body, but the fructose element of sugar is metabolized primarily by the liver. This is where the trouble can begin — taxing the liver, causing fatty liver disease, and ultimately leading to insulin resistance, the underlying causes of obesity and diabetes.

Added sugar, more so than the fructose in fiber-rich fruit, hits the liver more directly and can cause more damage — in laboratory rodents, anyway. Some researchers, however, remained unconvinced of the evidence of sugar's toxic effect on the human body at current consumption levels, as high as they are.

Economists to the rescue

Lustig, a medical doctor in UCSF's Department of Pediatrics, compares added sugar to tobacco and alcohol (coincidentally made from sugar) in that it is addictive, toxic and has a negative impact on society, thus meeting established public health criteria for regulation. Lustig advocates a consumer tax on any product with added sugar.

Among Lustig's more radical proposals are to ban the sale of sugary drinks to children under age 17 and to tighten zoning laws for the sale of sugary beverages and snacks around schools and in low-income areas plagued by obesity, analogous to alcoholism and alcohol regulation.

Economists, however, debate as to whether a consumer tax — such as a soda tax proposed in many U.S. states — is the most effective means of curbing sugar consumption. Economists at Iowa State University led by John Beghin suggest taxing the sweetener itself at the manufacturer level, not the end product containing sugar.

This concept, published last year in the journal Contemporary Economic Policy, would give companies an incentive to add less sweetener to their products. After all, high-fructose corn syrup is ubiquitous in food in part because it is so cheap and serves as a convenient substitute for more high-quality ingredients, such as fresher vegetables in processed foods.

Some researchers argue that saturated fat, not sugar, is the root cause of obesity and chronic disease. Others argue that it is highly processed foods with simple carbohydrates. Still others argue that it is a lack of physical exercise. It could, of course, be a matter of all these issues.

Christopher Wanjek is the author of the books "Bad Medicine" and "Food At Work." His column, Bad Medicine, appears regularly on LiveScience.

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Don't be a couch potato...cook a Sweet Potato

Sweet potatoes provide our bodies with nutrients that promote a healthier life.  Sweet potatoes can help protect against stroke, heart disease and cancer. 

High in Fiber – lowers the risk of constipation, diverticulitis, colon and rectal cancer, heart disease, diabetes, and obesity; fiber provides a feeling of fullness and satiety which helps control food intake

High in Antioxidants – prevents heart disease and cancer; vitamin E and beta-carotene are essential for good brain functioning and in delaying the effects of aging on the brain; pair sweet potatoes with a healthy fat such as olive oil, nuts or avocados to enjoy the full benefits of these antioxidants; also provides anti-inflammatory properties

Low Glycemic Index – slow absorption for a modest rise in blood sugars and a slow return to normal which is especially important for people with diabetes

Excellent Source of Potassium – plays a major role in maintaining fluid and electrolyte balance and cell integrity; sweet potatoes are one of the top three richest sources of potassium

Sweet potatoes also contain vitamin C, B6, B5, B3 and copper.

Storage:

Store in a cool, dark place

Don’t store in the refrigerator

Don’t rinse them until you are ready to use them

Recipes:

Add a sweet potato dish to your weekly menus.

http://www.eatingwell.com/recipes_menus/collections/healthy_sweet_potato_recipes

Now if you are wondering if there is a difference between a sweet potato and a yam, well after lots of research I have found that these two vegetables are used interchangeably in the US and both offer health benefits.  I also found out that these two aren't even related. 

Sweet potatoes are touted to be lower in calories and have a lower glycemic index while yams tend to have more vitamin C and folate content.

The important thing to remember is to choose bright vegetables because they often offer more nutrients so opt for the bright orange vegetable - it might be a yam, it might be a sweet potato, either way, it's healthy.

High Fructose Corn Syrup

Recently this food additive has received a bad rap due to studies showing a link between HFCS and the rising rates of obesity and diabetes.  Many consumers today are avoiding HFCS and many companies are beginning to replace it with other sweeteners, for example ketchup.

According to a study published in the American Journal of Clinical Nutrition, HFCS isn't different than regular sugar.  They are both metabolized in the body the same way so both can be linked to obesity and diabetes.  So moral of this story is that HFCS alone isn't bad for you, all added sugar and sweeteners in excess are.  I have mentioned it before that sugar is the most frequently added food additive in all processed products whether it is in the form of sugar, HFCS, honey, sucrose, fructose, molasses, fruit juice concentrate, and the list goes on.  So it is important to read your food labels and see just how much sugar you are about to gobble down.  Remember four grams of sugar is equivalent to one teaspoon, so if your favorite flavored instant oatmeal has twelve grams of sugar, that is equivalent to three teaspoons. 

Green Tea

I found this on pintrest and liked it so I thought I'd share.  Not sure how scientifically accurate they all are but I believe them to be true.  So drink up.

Fruit or Fat?

Whether you live in California, Florida, Pennsylvania, or Arkansas hopefully you have the opportunity to appreciate avocados, a delicious addition to any meal. Avocados are known to be very high in fat and yes this is true, they are. A medium sized avocado has about 30 grams of fat which is equivalent to a burger. This comparison may steer some people clear from enjoying them. Fortunately the fat in avocados is monounsaturated fat, “the healthy fat” that is known to lower cholesterol. Studies have shown that individuals who consumed avocados on a regular basis were able to lower LDL “lowsy” cholesterol and triglycerides and raise HDL “healthy” cholesterol which can help lower the risks of heart disease. Like many foods, avocados though healthy, should still be eaten in moderation or with keeping a serving size in mind. A recommended serving size is 2 tablespoons, or roughly one-sixth of a medium-sized avocado. Each serving provides 5 grams of fat and 55 calories. Still, compared with butter or mayonnaise -- which each pack 22 fat grams and 200 calories in a 2-tablespoon serving -- they don't seem so bad. Another health benefit of avocados is their anti-inflammatory properties from the phytosterols. Avocados are also known to regulate blood sugars and promote anti-cancer benefits due to the anti-inflammatory properties and antioxidant nutrients. Avocados are also rich in fiber, vitamin K, and folate; are a good source of vitamin C, pantothenic acid, potassium, and vitamin B6.

Avocados are a great addition to any diet because they add variety to common foods such as sandwiches and eggs. Use avocado instead of mayonnaise on your favorite sandwich or avocado instead of bacon to accompany your sunny side up. Avocados also make a great butter substitution. Spread avocado on a toasted bagel for a creamy treat. You can even eat an avocado plain, just sprinkle with salt and pepper and enjoy. I love avocado added to my salad or using them to make homemade guacamole. Recent research has shown that absorption of two key carotenoid antioxidants—lycopene and beta-carotene—increases significantly when fresh avocado is added to an otherwise avocado-free salad. One cup of fresh avocado added to a salad of romaine lettuce, spinach, and carrots increased absorption of carotenoids from this salad between 200-400%. This research result makes perfect sense to us because carotenoids are fat-soluble and would be provided with the fat they need for absorption from the addition of avocado. Avocado oil added to a salad accomplished this same result. Interestingly, both avocado oil and fresh avocado added to salsa increased carotenoid absorption from the salsa as well.


When buying avocados, sometimes it is difficult to find ones that are ready to eat. If they are hard, place them in a paper sack for a day or two until they ripen and dent when gently squeezed, then use them right away. The green flesh will quickly turn an unappealing shade of brown when exposed to air. To prevent this, place plastic wrap as tightly against the avocado flesh as possible, or sprinkle the cut fruit with a little lemon juice and refrigerate.


Get an extra boost of health-promoting vitamin A from the tomatoes and heart-healthy monounsatured fats from the avocados in this great addition to your Healthiest Way of Eating.


15 Minute Halibut with Avocado Salsa


Prep and Cook Time: 15 minutes

Ingredients:


• 6 medium cloves garlic, pressed


• 1/4 cup minced scallion


• 1-2 tsp finely minced jalapeno pepper


• 3 TBS chopped fresh cilantro


• 8 cherry tomatoes, quartered


• 1 medium ripe but firm avocado, diced into 1/4-inch cubes


• 1/4 cup + 1 TBS fresh lemon juice


• 4 6 oz halibut steaks or fillets


• salt and black pepper to taste


Directions:


1. Press garlic and let sit for 5 minutes to bring out its health-promoting properties.


2. Mix together garlic, scallions, jalapeno pepper, cilantro, tomatoes, avocado, 1/4 cup lemon juice, and salt and pepper to taste. Set aside.


3. Heat 2 inches of water in the bottom of a steamer and let it come to a boil.


4. Rub halibut with 1TBS lemon juice and season with a little salt and black pepper. Place in steamer and steam 10 minutes for every inch of thickness. (e.g., 5 minutes if it is 1/2-inch thick)


5. Place fish on plate, and top with salsa.


Serves 4