Digestion is not exactly a popular topic of conversation unless you happen to be an 8-year old. However, it is increasingly an area of concern for many people across the US. If you have looked at the laxative/anti-diarrheal section of a pharmacy lately, you can’t help but be amazed by the overwhelming variety of products on display.  Statistics from the US Dept. of Health and Human Services suggest there is indeed, an expansive market for these medications, revealing that approximately 60 to 70 million people in the states suffer from digestive diseases.  That’s about 20% of the population!

This is not only a problem of bloating and discomfort.  Intestinal health is critical to overall health as it impacts what is taken up and absorbed into the body and what is left for excretion in the digestive tract.  When healthy, the cells lining the digestive tract take up important nutrients, while leaving toxins and unwanted chemical compounds behind for removal.  This critical function makes the gut the most important and largest immune organ in the body.  Therefore, it should come as no surprise that it’s impairment may be causing a host of other problems aside from the well-known symptoms of constipation, gas and diarrhea.  Some studies suggest that poor digestive health may be playing a role in the rise of autoimmune disorders such as Celiac’s disease, IBS, rheumatoid arthritis and multiple sclerosis.

Unfortunately, many of these illnesses connected with digestion are not easily resolved and oftentimes become chronic.  Most OTC medications help with the symptoms of GI distress, but don’t actually fix the underlying issue.  Some even exacerbate the problem, bringing short-term relief, but a long-term reliance on the medicine itself.

The positive news is that many are finding relief through the use of probiotics.  Probiotics are supplements or food sources that contain healthy gut bacteria such as lactobacillus and L. acidophilus.  By taking in good gut bacteria, the ecology of the intestinal tract is improved as the good bacteria move in and crowd out the bad.  This is important as the health of the digestive tract relies on a sensitive balance between the different species gut flora.  The best thing that anyone can do for their digestive health is to make sure to include foods rich in probiotics in diet on a regular basis.

Here are the Top 6 Sources of Probiotics. Try to incorporate several in your diet on a regular basis to take full advantage of the health benefits of these friendly gut helpers.

1. Yogurt with live bacterial cultures
2. Aged cheese that has not been baked such as cheddar and blue cheese
3. Kefir, a yogurt beverage available in the health food section of most grocery stores
4. Sauerkraut, fermented cabbage (pictured above)
5. Kim Chi, a Korean fermented vegetable dish
6. Fermented Soy Beans such as Miso & Tempeh

Assistance provided by Allison van Camp

Do you have plans this May 5? While this can be a fun holiday, it can also be easy to overdo it on. Here are a few ways to enjoy a Happy and Healthy Cinco de Mayo!

Instead of Queso, Have Hass Avocado Salsa

While queso is cheesy and delicious, it is high in fat and calories. Queso can have up to 600 calories per serving. Salsa, on the other hand,  can be a much better choice. In fact, try this super simple and delicious Mariachi Guacamole recipe which is more of a Hass Avocado Salsa.

Recipe: courtesy of Hass Avocado Board

Instead of a Frozen Margarita, Have it “On The Rocks”

Frozen margaritas are loaded with calories and sugar. While they vary from place to place, they can contain upwards of 300 calories. On the rocks margaritas generally range around 300 calories. If you want to toast the holiday, pick an on the rocks margarita over the frozen to save on calories. Also, skip the salt to keep your sodium consumption down.

For more fun Cinco de Mayo tips check this out!

Happy Cinco de Mayo!

Assistance Provided by Tori Thompson

Do you eat enough fruit throughout the day?  If you are like most Americans, then you are most likely falling short.  The USDA recommends that the average adult consume 2 cups of fruit per day with no more than 1 cup of that coming from juice.  This recommendation is based on the fact that whole fruit is a great source of vitamins, minerals, phytochemicals, antioxidants, and fiber.  Since different fruits offer varying health benefits, it is best to eat a wide variety on a regular basis.

One particular category of fruit that has demonstrated exceptional health benefits is citrus.  Citrus fruits include oranges, grapefruits, tangerines, clementines, lemons and limes.  They are rich in Vitamin C, folic acid, and fiber.  Some studies have shown that they may reduce the risk of heart disease and some types of cancer.  In addition, a new study just published in Stroke: Journal of the American Heart Association, showed that citrus fruits may also reduce the risk of stroke in women.

This study was conducted by a team of researchers from the Norwich Medical School in the UK.  They looked at 14 years worth of follow up data, detailing the dietary intakes of 69,622 women that were part of the Nurse’s Health Study.  In looking at the data, the researchers compared the effects of the 6 major flavanoid subclasses on health.

Flavonoids are protective compounds found in fruits, vegetables, dark chocolate and red wine.  They appear to confer a plethora of health benefits depending on the flavonoid subclass, and have been associated with antiviral, anti-allergic, antiplatelet, anti-inflammatory, antitumor and antioxidant effects.   The flavonoid subclasses looked at in the study included: flavanones, anthocyanins, flavon-3-ols, flavonoid polymers, flavanols, and flavones.

The researchers found a strong link between flavanone intake from citrus fruits and a reduced risk of stroke.  This effect was particularly true for consumption of oranges and grapefruit, which contain the highest levels of flavonones.  Women consuming the most of these fruits showed a 19% lowered risk of ischemic stroke compared to those eating the very least.

Though orange juice and grapefruit juice also provide these protective flavanones, whole fruits are the better dietary option since they also provide fiber.  Smoothies offer the best of both worlds since you can incorporate lots of fruit into a beverage without losing the fiber component.  Try this “Antioxidant and Flavanone Packed Smoothie” for a quick and easy way to up your flavanone intake.  Kids even love this one for its sweet taste and green color!

Antioxidant and Flavanone Packed Smoothie

• 1 orange peeled
• 1 Kale leaf
• 1 Banana, frozen
• ½ cup fozen blueberries
• ½ cup water

Blend and enjoy!

Assistance provided by Allison van Camp

Seeds are often left out of the list of nutritious foods you should be eating. There are numerous types of seeds, and they can have different tastes as well health benefits. Seeds are extremely versatile and can be a quick and easy snack or incorporated into your meals. Here are five healthy seeds you should be eating.

1. Chia Seeds

Regardless of their small size, chia seeds pack a powerful nutritious punch.  They’re loaded with omega-3s, antioxidants, fiber, and protein. Studies show that chia seeds also help stabilize blood sugar and can cut you risk for heart disease.

Sprinkle them over your cereal, oatmeal, or even smoothies to add nutrition and texture.

2. Pumpkin Seeds

Don’t throw away those seeds when carving that pumpkin!  Pumpkin seeds have carotenoids, which help you fight disease.  Zinc, another nutrient found in these seeds, help strengthen bones as well as aid in joint health. Also, pumpkin seeds are high in phytosterols, which help fight sicknesses and cancer.

Toss pumpkin seeds in oil and garlic salt and bake them in the oven for a salty, crunchy snack.

3. Sesame Seeds

These seeds are loaded with copper, manganese, magnesium, calcium, iron, phosphorus, zinc, and fiber. These also have seamin and sesamolin, which belong to a group of fiber called lignans. These lower cholesterol as well as protect cells from oxidative damage.

Create an Asian-inspired meal by sautéing chicken with sesame seeds, soy sauce, garlic, and ginger,

4. Sunflower Seeds

These salty seeds contain fiber, which aids in digestion and can help with losing weight. They also contain folate, a nutrient that is extremely important for women who are or could become pregnant. Lastly, they are filled with Vitamin E and copper, which help combat cellular damage.

Toast these seeds in the oven and add them to salads for an added crunch.

5. Flaxseeds

Flaxseeds are also loaded with omega-3s, which reduce inflammation and can lower cholesterol levels. They also contain lignans, which aid in digestion, lowering cholesterol, and cell health.

Apple Oatmeal Flax Cookies

Ingredients

• 1 1/2 cups whole-wheat flour
• 1/4 cup ground flaxseed
• 1 teaspoon baking soda
• 1 teaspoon salt
• 1 cup vegetable oil
• 1 cup sugar
• 2 eggs
• 1 teaspoon vanilla
• 2 cups quick oats
• 2 medium apples, peeled and chopped
• 1 cup walnuts

Directions

• Preheat oven to 350° F.
• In a bowl, mix the flour, flax meal, baking soda, and salt. Set aside.
• In a separate bowl, beat together oil, sugar, eggs, and vanilla until fluffy.
• Stir in the oats, apples, flour mixture, and nuts.
  • Spoon out cookies onto a lightly greased cookie sheet.
  • Cook seven to eight minutes, or until edges are slightly brown.

What is your favorite way to eat seeds?

Assistance Provided by Tori Thompson

Spring is arriving and with it an onslaught of fresh fruits and vegetables to be enjoyed.  Nothing beats the flavor of a crisp asparagus tip or the crunch of a sweet radish picked at their prime.  This spring, take advantage of all of the great produce available at your local farmers market and stock up on the following 10 items.

1. Mint: This fragrant herb begins to thrive in the Spring and is quite easy to grow at home.  Pick up a mint plant from your local nursery and enjoy your own fresh mint all summer long.
2. Green Peas: Bright green peas are considered a legume, offering both fiber and protein, yet they are relatively low in calories compared to other beans.  They are also rich in many phyto-nutrients, vitamins and antioxidants.
3. Radishes: These spicy, vibrantly colored root vegetables are at their sweetest in the spring.  Enjoy raw and sliced over salads or lightly cooked.
4. Rhubarb: This is generally the first fruit available, following the cold winter months.  The tart flavor of rhubarb makes it a phenomenal addition to pies, muffins, and homemade jams.
5. Celeriac: This is the knobby, underground root of leaf celery.  This low calorie root vegetable confers a great amount of flavor, making it a great addition to soups stews.  Additionally, it is high in vitamin C, vitamin K, phosphorus, potassium, vitamin B6, magnesium and manganese,
6. Fennel: This delicious and delicately flavored vegetable is highly aromatic and tastes of anise.  It contains an impressive combination of flavonoids including rutin and quercitin.
7. Fiddlehead Ferns: These whimsical greens taste similar to asparagus and offer a plethora of nutritional benefits.  They are an excellent source of vitamins A & C, fiber, iron, potassium, niacin, riboflavin, magnesium and phosphorus.
8. Mustard Greens: These spicy greens are in season until the end of April and are considered extremely healthy due special cholesterol lowering properties.  They are also high vitamins K, A and C.
9. Vidalia Onions: These are available year round, but are best enjoyed during the Spring.  Onions are part of the Allium family (along with garlic and leek) and are rich in sulfur containing compounds which have many health benefits.
10. Watercress: This often over-looked green is a nutritional powerhouse; in fact, some research points to watercress being an anti-cancer superfood.  It is an excellent source of beta-carotene, vitamins A, B1 and B6, C, E and K and also contains abundant iodine, iron, calcium, magnesium and zinc

Below is a light and fresh recipe from Martha Stewart Living that incorporates a several of the Spring vegetables.

Asparagus, Peas & Radishes with Fresh Tarragon

Ingredients

• Coarse salt
• Ground pepper
• 3 pound(s) asparagus, tough ends discarded, cut into 2-inch pieces
• 3 tablespoon(s) butter
• 1 package(s) (10-ounce) frozen peas, thawed
• 1 bunch(es) (1-pound) radishes, greens discarded, halved and thinly sliced
• 1/3 cup(s) fresh tarragon, coarsely chopped

Instructions:

1. Bring a large pot of salted water to a boil. Prepare a large bowl of ice water, and line a baking sheet with a double thickness of paper towels.
2. Add asparagus to pot; cook until crisp-tender, 3 to 4 minutes. With a slotted spoon or wire skimmer, transfer to ice bath. Let cool completely, then transfer to prepared baking sheet and pat dry. (Wrap in plastic and refrigerate up to 1 day.)
3. In a large pot with a lid, heat butter over medium. Add asparagus and peas. Cover and cook, stirring occasionally, until vegetables are heated through, 6 to 8 minutes. Remove from heat; stir in radishes and tarragon. Season with salt and pepper. Serve immediately.

Assistance provided by Allison van Camp

Trans fat is widely known as being one of the worst dietary fats. Created in processing to solidify oils, trans fat raises LDL (bad) cholesterol and lowers your HDL (good) levels. This can increase your risk of heart disease and stroke. But now, researchers have found yet another reason you should rid your diet of trans fat.

Researchers at Oregon Health & Science University discovered a link between those who consume diets high in trans fat and brain health. The tests showed that people who ate more trans fat were more likely to have brain shrinkage, and they scored lower on tests dealing with thinking and memory. This result was compared to people who ate a diet low in trans fats and high in vitamins.

This study analyzed nutrients in the blood to assess the effects of diet on the brain. Those who had more vitamin B, C, D, and E in their blood were shown to do better on memory and thinking tests, as opposed to those with more trans fat in their blood.

Brain shrinkage is common in Alzheimer’s, which affects approximately 5.4 Americans. While scientist shave not figured out just what exactly causes Alzheimer’s, this and other research suggests that eating a healthy diet which is high in fruits and vegetables may protect the brain and make it work better.

Trans fat can be found in processed foods such as margarine, cakes and other baked goods, as well as in fried foods. While grocery shopping, check the label for trans fat or “partially hydrogenated oil” in the ingredients. While it is probably impossible to totally eliminate trans fat from your diet, aim for consuming them as little as possible to ensure you live a healthier life.

Assistance Provided by Tori Thompson

The holidays are a time for family: sharing gifts, catching up with relatives seen only once a year and sharing family stories from the year, sharing big feasts, and sharing laughs. But germs are not a thing anyone wants to share during the hustle and bustle of the holidays. A cold, or worse food poisoning doesn’t fare well with running through a crowded mall with only one bathroom and no drug store for the ‘oh so wonderful’ flu medicine. So here are some tips to keep you and your family healthy.

1. Wash..wash…wash your hands. Remember, things like cell phones, restaurant menus, credit cards, pens, counters, and of course door handles are crawling with germs. Always wash with warm not hot water (hot will dry your hands allowing them to chap and crack easier allowing more germs to enter) always use a squirt of soap and focus on the backs of hands, in between fingers and under nails. Dry with a clean paper towel, but don’t throw it away until you’ve used it to open the door.

2. If you can’t wash, use hand sanitizer. However, since hand sanitizer can dry your hands, try one with a moisturizer.

3. Remember, don’t put your fingers in your mouth, touch your face, or eat unless you are SURE your hands are clean.

4. When making your holiday feast, remember to be vigilant about cleaning use paper towels to clean up a mess instead of a sponge, keep meats on the bottom shelf of the fridge in a plastic bag and in a bowl or on a plate to prevent drippings. Never put raw meat on the same plate you will put any cooked food.

5. When removing the innards of the turkey, put them into a plastic bag and in the garbage immediately, wash hands thoroughly.

6. Never eat the dough of cookies, raw eggs can carry salmonella and cause violent diarrhea and vomiting and ends many in the hospital…not somewhere anyone wants to be on the holidays.

7. Remember,  food that is done cooking should be held as warm as possible until served, try putting your oven on low heat to keep things warm until everything else is done, or plan ahead and time things out to be done at the same time if possible.

Most of all: HAVE A JOYOUS HOLIDAY SEASON, AND A HAPPY 2011!

Assistance Provided by: Christina Wolfe

I love dining out at different restaurants, especially when I’m travelling for work – it’s a great way to explore new cities!  However, restaurants can be tricky in terms of providing you with a delicious yet nutritionally balanced meal.  It’s fine to enjoy a splurge once in a while, but if you’re heading out to a restaurant for dinner and don’t want to end up uncomfortably full, it’s important to know your options.  Read below for some quick tricks!

1. Do some homework. Find out what restaurant you are headed to in advance, and then look them up online to find out more about their menu options.  Look for Nutrition Fact information if possible, in order to avoid calorie bombs while enjoying a nice dinner out!
2. Be menu-savvy. Watch out for certain keywords in the descriptions of menu items that could indicate how they are prepared.  Pay attention to: deep-fried/pan-fried, basted, creamy, crispy, au gratin, breaded, and many more.  Choose options that are grilled, steamed, or baked for healthier choices.
3. Order outside of the box. Who says you have to order an appetizer, an entrée, and a dessert?  If your healthy choices are limited, there’s no reason why you can’t instead order an appetizer and a side dish to come up with your own balanced meal.  Many appetizers are served as a decent portion size, and you can almost always order a side of steamed vegetables.
4. Hydrate, hydrate, hydrate! Unless I’m enjoying a celebratory glass of wine with dinner, I like to stick to water as my drink of choice.  Not only are the other drinks often over-priced, but it’s always better to avoid “liquid calories” where you can.  At the very least, order one glass of your favourite restaurant drink, and then switch to water after that.
5. Share desserts around the table. Yes, you’ve probably heard this one before.  Again, I certainly like to enjoy a splurge every once in a while for my favourite desserts, but if you’re out for a business dinner and don’t want to blow your healthy diet, consider sharing different desserts.  As a bonus, it allows you to try little bites of more than one dessert if you had a hard time making up your mind from the dessert menu!

Assistance provided by Megan Skinner

Whether your family has two kids or ten kids, grocery bills are adding up for all of us – especially if you’re trying to pick the healthier choices.  The most important thing you have to remember is that if you’re trying to eat healthy, and you cannot afford to spend more money, you have to spend more time.  Time in the kitchen cooking, time planning out meals for the week, time surfing through the grocery store flyers for sales, et cetera.  Try some of the tips I’ve included below to help!

1.  Use up ingredients you already have.  Before heading to the grocery store, take a look at what you already have tucked away in the pantry to see if you can use it in a dish.  Breadcrumbs and canned tomatoes?  Pick up some eggplant and make eggplant parmesan.  Whole-grain rice and salsa?  Pick up some peppers and onions and make a Mexican-inspired rice dish.

2.  Buy in bulk when it makes sense.  Buying products in bulk can save you a lot of money, but try to only do so if the product is one you would normally eat.  Try to also look for the buy-in-bulk deals on healthier options so you don’t fill up your house with junk food.

3.  Cook more than one meal at a time.  Wondering how this tip saves you money?  Cooking extra meals gives you options later on in the week, and can be great if you’re feeling tempted to spend lots of money on expensive takeout or restaurant meals.  Knowing that you’ve got a healthy and delicious homemade meal ready to go at home means you’re less likely to spend unnecessary money.

4.  Don’t buy more fruits and vegetables than you need.  Fruits and vegetables are definitely healthy choices, don’t get me wrong here.  But they can also be quite perishable, and the last thing you want to do is be throwing out produce because it’s gone bad before you can get to it.  Only buy what you need and make sure to eat the more perishable items first (usually fruits).

5.  Take advantage of frozen vegetables.  This one helps with the previous tip – you can use up your fresh vegetables earlier in the week, and then rely on frozen veggies to last you until your next grocery store trip!  And don’t be worried about using frozen produce – they’re often picked at the peak of their season and immediately frozen, so all those nutrients are locked in.

6.  Build meals around cheaper staples.  Potatoes, carrots, onions, pasta, and rice are relatively inexpensive staple items, no matter what store you shop at.  Utilize their low-cost nature by building meals around them to create healthy options.  The key here is to still prepare them in healthier ways – this doesn’t mean making French fries and carrot cake all the time!

7.  Get creative in the kitchen.  Craving pizza but don’t want to fork over the money to get it delivered, or can’t get to the grocery store?  Keep a jar of pizza sauce (or make your own!) in the cupboards and you can make pizza whenever you’d like.  If you don’t have access to pizza dough, try using Arnold’s Sandwich Thins or even tortillas!  Get a little more creative with your meals and you’ll be able to make the inexpensive ingredients come to life!

8.  Use slices or cubes of meat instead of whole pieces.  Instead of making meat the star of your meals, make it a team player – include it, but shift the focus to the other ingredients.  If you’re creative enough, you can stretch out small portions of pork tenderloin or chicken breast into two family meals with the addition of a whole grain and lots of veggies! Don’t forget, you can get protein from grains, beans, and dairy, so don’t be concerned that you won’t be meeting your needs.

9.  Incorporate beans.  This might be the easiest tip on the list!  Beans are extremely nutritious, delicious, and versatile – add them to salads, pasta, soups, and more!  If you haven’t tried beans yet, pick up a can the next time you’re at the store and search for a great recipe to use them.  Once you start to enjoy using beans in your cooking, buy dried beans and cook them yourself to save even more money!

10. Grow your own.  Whether it’s a small tomato or pepper plant, or herbs like basil, chives, or rosemary, growing your own food can easily help you cut down food costs.  Start slowly with just one plant and enjoy eating your own home-grown ingredients!

Assistance provided by Megan Skinner

Annual camping trips are, were, and always will be favorite summer gatherings for many of us. This year, I have decided to kick it up a notch by incorporating healthy eating habits even in the middle of a state park! Just because you’re not at home whipping together healthy meals doesn’t mean you can’t do just that while camping. Here is an exclusive list of a few of my favorite things to eat while camping!

1. Kale chips. Ever since I discovered kale chips I can’t seem to get enough of them (even got my family obsessed!). Just drizzle kale with olive oil and sea salt and bake in the oven at 350-375 degrees for about 10-15 minutes and you’ve got yourself a potato chip alternative!
2. PB & honey sandwiches on whole grain bread. Aim for all natural peanut butter to avoid preservatives and whole grain bread with at least 3 grams of fiber per slice. Choose 100% pure honey as a natural sweetener for your deliciously simple sandwich!
3. Energy bars. These are great, healthy and convenient snacks while hiking. There are also some amazing flavors out there that are worth trying. Two of my favorite bars include Lara Bars (most variety of flavors found at Whole Foods) and Clif-C Bars.
4. Baked beans. Not only are they a great protein source but they are also packed with fiber! Remember, for meals and snacks make sure you have both a protein and carbohydrate source!
5. Dark Chocolate S’mores. Who doesn’t love s’mores? This year, buy dark chocolate bars as well for that extra antioxidant boost to protect your body from free radicals even while camping!

Do you have any healthy camping ideas you’d like to share? What’s your favorite camping food? Do share!

Research assistance provided by Monica Lobo, RD.