What’s In Season: Watermelon

Jun 10, 2010 / comments by dreynolds

Nothing says summer like having a big juicy watermelon for dessert after an evening cook-out! And, yes. The watermelon has its name for a very good reason – it’s 92% water. Refreshing on a hot day!

The watermelon was actually first harvested in Egypt 5,000 years ago and is now grown in 96 different countries. It is a member of the Cucurbitaceae family and related to the cantaloupe, squash, and pumpkin. Even though we most often think of the fruit as being deep red in color, there are also other varieties that have orange, yellow, or white flesh.

Watermelon is definitely an excellent addition to a healthy diet. They are fat free and a serving (1 wedge equals about 1-2/3 cups) is only about 90 calories. Nutritionally, watermelons are rich in vitamins A and C and high in the mineral potassium. Vitamin A is important for optimal eye health and may help prevent night-blindness. It has also been shown to boost immunity by enhancing infection-fighting actions of the white blood cells. Vitamin C is also good for the immune system and also is a good antioxidant to protect the body from free radicals that can accelerate aging and conditions such as cataracts. Potassium is an important mineral for water balance inside the body’s cells. It is also essential for heart function, and can help lower blood pressure.

Watermelon is also very high in the antioxidant lycopene. Watermelon is second only to tomatoes in lycopene content. Lycopene has been studied extensively for its antioxidant and cancer-preventing properties, particularly prostate cancer. A study in the American Journal of Clinical Nutrition has also found that those whose blood levels were low in lycopene were more susceptible for colon polyps, a precursor for colon cancer. Another study from the University of North Carolina at Chapel Hill found that men who consumed a lycopene-rich diet were half as likely to suffer a heart attack as those who had little or no lycopene in their diets.

More recent studies have found watermelon to be high in the amino acid citrulline. The body uses citrulline to make another important amino acid called arginine. This protein building-block plays a key role in wound healing and the removal of ammonia from the body. It may also have a positive impact on cardiovascular health by relaxing blood vessels and improving blood pressure readings.

When choosing a watermelon at the store, choose one that is symmetrical with dried stems and yellowish undersides (if it doesn’t have this, it may have been picked prematurely). The skin should neither be overly shiny or overly dull. Pick it up – it should feel heavy for its size.

At home, you can store a whole, uncut watermelon at room temperature, or cut it into chunks and refrigerate in an airtight container for up to 5 days. Remember to wash the skin before cutting into the flesh to prevent any pesticide residue from contaminating the fruit.

Watermelon is a very versatile fruit. You can cut it up into slices, process in a blender or food processor until smooth, press through a fine sieve to discard seeds and pulp, and drink it as a juice or add to a smoothie. Use a melon baller to make a pretty addition to a fruit salad. It even works great in a salsa. Puree watermelon, cantaloupe, and kiwi together and serve as a refreshing cold soup with a dab of plain yogurt on top.

For more recipes, see the Watermelon Promotion Board or the University of Illinois Extension websites. Woman’s Day magazine also offers “7 Ways with Watermelon“.

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Bits and Bites for June 5, 2010

Jun 5, 2010 / comments by dreynolds

“Bits and Bites” features some of today’s food and nutrition related news and tips from around the world.

How a Vegetable –Rich Diet Lowers Blood Pressure (Johns Hopkins Health Alerts)

The DASH diet (Dietary Approaches to Stop Hypertension) has been clinically shown to reduce blood pressure in those with hypertension. The diet is rich in fruits, vegetables, and low fat dairy. A British study reported in the journal Hypertension shows how a diet rich in produce can improve your stats.

The Secret to Lifelong Weight Maintenance (WebMD)

Pamela Peek MD is a well-known, well-respected wellness expert. In this article, she doesn’t tell you what to eat and what to do, but offers excellent advice on how to “stick with it” for long-term weight loss success.

How to Stop Eating Processed Foods (Washington Post)

Have you read “Food Rules” by Michael Pollan yet? Rule number one: Eat food. Not processed, preservative-filled junk. Jennifer LaRue Huget offers advice on how to stop eating processed foods, based on information from another great book “Real Food Has Curves”, by Bruce Weinstein and Mark Scarbrough.

Mercury-Laden Fish Present Danger to Californians (Eat, Drink and Be)

Mercury contamination is a health risk factor, particularly in children and pregnant women. Certain types of fish are known to be high in mercury, such as swordfish and King mackerel. The State Water Resources Control Board analyzed mercury content in California waterways and found many to have fish with mercury concentrations higher than the level safe for human consumption.

Low Calorie Salad Recipes (Women’s Health Magazine)

Late spring and early summer are perfect for salads because so many vegetables are in their peak seasons. Women’s Health Magazine offers six yummy summer salad recipes to break you out of the iceberg-lettuce-and-tomato rut. . Alfreebkinggoldte .

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Recalled Food List for the Week of June 4th

Jun 5, 2010 / comments by dreynolds

Eastern Fish Recalls Hannaford and Bloom Private Brand Frozen Raw Extra Jumbo Shrimp

On June 4^th, Eastern Fish in Teaneck NJ recalled Hannaford Supermarkets and Bloom brands of frozen raw extra jumbo (16/20) shrimp sold in 16 ounce packages, as well as these brands from the full-service seafood cases. They were sold between May 4^th and June 4^th at Hannaford stores in New York Massachusetts, New Hampshire, Vermont and Maine and between April 8 and June 4 at Bloom stores in North and South Carolina, Virginia, and Maryland.

The products may contain undeclared sulfites. People who have an allergy or sensitivity to sulfites risk an allergic reaction if they consume the product.

Better Made Snack Food Issues Allergy Alert on Special Original Potato Sticks

Better Made Snack Foods of Detroit MI issued a voluntary recall on May 30^th on their 3-ounce Original Potato Sticks because it may contain undeclared dairy. People with allergies to dairy may run the risk of allergic reaction.

The product was only distributed to local stores in Michigan, and comes in a 3-ounce package with a UPC # 0-41633-01203-9 and an expiration date of July 23^rd on the front with a time stamp that has the first seven digits that read 0706112.

For more information about US Food and Drug Administration Recalls, or to receive your own RSS feed, visit www.fda.gov Asanoulinloi .

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Explaining FDA and USDA Recall Classifications

Jun 3, 2010 / comments by dreynolds

At Healthy Intake, one of our goals will be to help you stay abreast of some of the latest food and dietary supplement recalls. After all, staying healthy means staying safe, too! Some of the recalls may not apply to you, based on your health or where you live, but it is important to understand the risks that some foods carry, even when all precautions have been taken to protect the public.

A food recall, by definition, is any corrective action by a company needed to protect consumers from potentially adverse effects of a contaminated, adulterated, or misbranded product. Factors that usually trigger a recall include unsafe, contaminated or mislabeled products, nonconformities to the manufacturer’s specifications, and missing allergen or other hazard warnings.

A recall, you may be interested to know, is voluntary and the recall decision is made by the company. However, because mistakes do happen, if a company fails to initiate a recall and people are becoming sick, one of the two government agencies that regulate that particular food product will step in and request a recall.

The US Food and Drug Administration (FDA) is responsible for monitoring domestic and imported foods. The US Department of Agriculture’s Food Safety and Inspection Service (USDA FSIS) is responsible for meat and poultry. The one exception to the division of duties is eggs, which is shared by the two agencies. The USDA FSIS regulates pasteurized egg products (eggs that have been removed from their shells for further processing) and the FDA is responsible for egg products after leaving the processing plant.

Each agency has a classification system for the type of recall that they are issuing. Class 1 is the most serious. This type of recall involves a health hazard where a reasonable probability exists that eating the food would cause serious adverse health consequences. An example is a bacteria such as E. coli or Listeria monocytogenes that has contaminated a food product. Another example is the presence of an allergen, such as peanuts or eggs, which is not listed on the label.

Class II recalls indicate a potential health hazard where the probability of serious health effects are more remote or if the condition that results from eating the food is temporary or medically reversible. An example is the presence of FD&C Yellow #5 dye in candy or the presence of a less common allergen, such as dry milk.

Class III recalls involve a situation where eating the food will not likely cause adverse health consequences, such as when a package weight is mislabeled or where a meat product has had water added – which is required by federal regulations to be listed, but not likely to cause harm if it is accidently left off.

Usually the plan of action for the consumer after a food recall is to throw away the food and contact the manufacturer for either a refund, a replacement, or a coupon toward the purchase of another food.

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What’s In Season: Blueberries

May 28, 2010 / comments by dreynolds

Blueberry season in the United States typically starts in mid-May and ends in September/October. The peak of harvest is in July – aptly dubbed “National Blueberry Month.” These deep-color fruits are rich are rich in nutrients and flavor, low in calories, and are very beneficial to health.

The blueberry is the fruit of a family of shrubs that include the cranberry and bilberry. Interestingly, the berries are also related to non-edible plants such as the azalea and mountain laurel. They are native to North America where they grow in clusters and range in color from blue to a purple-black. It is this deep coloring that provides much of the berries nutritional value.

The coloring of blueberries is due to an antioxidant phytonutrient called anthocyanidin. These nutrients neutralize free radical damage from oxidative stress, a cause of heart disease, cancer, and eye diseases such as cataracts and glaucoma. Anthocyanins also enhance the effects of vitamin C making them a positive force in the immune system.

In addition to antioxidant nutrients, blueberries are also rich in vitamin C (25% of the recommended daily value), manganese, both soluble and insoluble fiber, and vitamin E. One cup contains about 80 calories.

When purchasing blueberries, choose those that are firm and have a uniform hue – avoid those that look dull in color. Shake the container to ensure they move around freely. If they do not, this may indicate that they are damaged or moldy. Look for moisture in the package which can cause faster spoilage.

Store blueberries in a covered container in the refrigerator, where they will keep for about a week. Ripe berries can also be frozen, but be sure to wash, drain, and remove any damaged berries before placing in the freezer. Frozen, they should last for about a year.

Before eating or using in recipes, be sure to wash them carefully, but thoroughly. Berries are among the 12 foods on which pesticide residues are most frequently found. If you can, choose organic, but still be sure to wash before eating.

Try some of these ideas for incorporating blueberries into your diet (from the US Highbush Blueberry Council:

Whirl fresh or frozen blueberries in your morning smoothie and sprinkle them on cereal.
Heat blueberries in maple syrup to pour on pancakes or waffles.
Sprinkle dried blueberries on chicken salad.
Perk up your yogurt snack with a handful of blueberries.
Shake up your trail mix with dried blueberries.
Substitute dried blueberries when a recipe calls for raisins.
Add blueberries to a peanut butter sandwich and call it a PB-and-BB.
Stir blueberry juice into iced tea or lemonade.
Freeze blueberries and blueberry juice in ice cube trays to add to juice.

About.com’s Southern Food Guide Diana Rattray also has some wonderful blueberry recipes to try here.

Resources for this article include:

WebMD

Whole Foods: The World’s Healthiest Foods

US Highbush Blueberry Council back link check . server ip Mughgitriorospho .

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Nutrition 101: All About the Energy Nutrients

May 23, 2010 / comments by dreynolds

The word “energy” is splattered across food labels and dietary supplement products as an enticement to buy the product and instantly be transformed from a couch potato into a marathon runner. But what does the word energy actually mean in terms of nutrition?

The true definition of energy is a force that moves an object. In biology, energy is an attribute of all biological systems that keeps the organism functioning properly. When we talk about energy as a general term, we are usually referring to the opposite of fatigue – as in “I have a lot of energy today!” The source of our energy that creates our ability to do work – from the kind we are aware of like walking and running to the stuff that happens behind the scenes, like digestion and heart beating – is food kilocalories (often shortened to just “calories”), provided by carbohydrate, protein, and fat.

Over the course of a day, a body needs a specific number of kilocalories in order to survive. Too few calories and our body will shut down some functions in order to conserve energy. Too many calories and the body will store the excess for future use, such as during times when adequate calories are not available. The number of calories a person needs is based on a variety of factors, including gender, age, and activity level.

Carbohydrates contribute 4 calories per gram. In biochemistry, a carbohydrate is an organic compound that consists of carbon, hydrogen, and oxygen. The basic form of a carbohydrate is a saccharide or sugar. You will sometimes hear table sugar called a “disaccharide” or a starch called a “polysaccharide”. This describes how they are chemically put together, but the basic molecule is the same. That is why when someone says “carb” it means anything made with a basic sugar molecule – from simple sugars in candies and simple starches in potatoes to the more complex carbohydrates in whole grains and fiber.

Proteins also provide 4 calories per gram. The most basic part of a protein is an amino acid, which are grouped together to form different types of “peptides.” Proteins for the most part are building blocks for structures inside the body, including virtually every cell such as muscle, bone, and even blood cells. Proteins are also used for cells that carry out chemical reactions in the body, called enzymes, that is part of our metabolism. If protein is taken in based on needs, it will be used to repair the daily damage that occurs in a functioning being. Too much protein is not stored in muscle, contrary to popular belief; it is converted and stored as fat.

Fats are essential components of the diet, but contribute more calories per gram (9) than either protein or carbohydrate, which is why they are often suggested to be avoided when trying to cut calories to lose weight. Chemically, fats (or oils or lipids) are composed of smaller fatty acids that can be grouped in such a way that they are considered “saturated” or “unsaturated”. Fat is used for important body functions, like protein, in the skin, hair, and body organs. Fat can also be stored for energy when the body is in need of an extra fuel source.

Alcohol is a compound that also contributes energy, but it is not frequently referred to as a nutrient because it interferes with the growth, maintenance, and repair of the body. However, it does contribute 7 calories per gram, and can be stored as fat just like the other energy nutrients.

Products such as dietary supplements or “energy” drinks usually do not actually contribute true fuel to the body, unless they contain calories. Energy supplements usually contain B vitamins, which are used as assistants in the process of metabolism, but do not actually provide energy on their own. Many energy drinks contain caffeine, which produce a feeling of stimulation, but also does not provide any actual energy for bodily functions. That’s not to say that these products don’t have their place in an overall healthy diet – but hopefully this will help squash some of the confusion around the use of the term “energy”. web archive . Loilafinworkme

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Bits and Bites for May 21, 2010

May 21, 2010 / comments by dreynolds

Bits and Bites will feature some of today’s food and nutrition related news and tips from around the world.

Top Cancer-Fighting Foods (WebMD)

Of course, no single food can eliminate cancer, but a diet pattern of certain healthful nutrients can put the ball in your court for reducing the risk. Topping the list of this 20 page slideshow are fruits and vegetables (of course), particularly those colorful ones such as dark leafy greens and antioxidant rich berries.

10 Ways to Save at the Supermarket (Eat This, Not That)

One of the top reasons people give for not eating healthy is the cost of fresh foods. While I completely understand the need for budgeting, keep in mind that the average American spends 10% of their income on food, but may spend as much as 15-20% on medical expenses related to chronic disease treatment. Use this guide to help navigate the grocery store for the best deals.

Top Ten Reasons to Eat More Fruits and Vegetables (Fruits & Veggies More Matters)

While we are encouraged to eat between 5 to 9 servings of fruits and vegetables a day, only about a third of Americans actually meet this goal. This website offers tips on how to get in more fruits and veggies every day and about the importance of “eating the rainbow”.

Beware of the 100-Calorie Snack Pack (EmpowHER)

The 100-calorie packs were introduced in an effort to actually make portioning out an appropriate amount of food easier. However, there still are reasons to avoid these convenience foods. For one, junk food is junk food, even if it is in a cute little package.

Food of the Week: Spinach (The World’s Healthiest Foods)

Popeye can’t be wrong – spinach is a superfood! Learn all about the nutritional benefits of this leafy green. Also try out this Warm Spinach Salad with Tuna recipe.

10 Things Not to Say to Someone Who is Trying to Lose Weight (MSN Health and Fitness)

We know that you are trying to be supportive and helpful, but sometimes words can hurt even if they weren’t meant to. Use this guide from Caring.com to choose words appropriately.

Nutrition Stories in the News Today:

Autism Diet May Not Improve Symptoms

Food Manufacturers to Cut Calories by 2015

Using Nature’s Bounty to Feed the Hungry

Peanut and Tree Nut Allergies May be on the Rise language conversion check broken links language conversion . Castro soromenho .

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Why Do We Eat?

May 19, 2010 / comments by dreynolds

Have you ever really thought about it before? Why do we eat? It is not always because our bodies send us a signal that it requires fuel for daily activity. If it were, no one would be overweight, because we would know when to eat and when to stop. If the need to eat were purely biological, we likely would eat healthful foods, knowing that the body needed certain nutrients to survive.

Each day, several times a day, we are presented with a variety of “food opportunities”. People decide what to eat based on multiple factors. As they say, knowledge is power, so knowing why you eat is the first step toward creating a better, healthier diet.

Personal Preference/Taste

Of course, when faced with two food choices, say rice cakes or chocolate cakes, most people will go with the one that tastes the best. But for each person this is very individual. Some people have a sweet tooth, and some prefer a salty snack. Some people love hot and spicy foods, while some people can only tolerate mild. Some research indicates that much of our food preferences are influenced by genetics, but obviously environment has an influence. If you grew up in the South, for example, you probably choose grits over cream of wheat for breakfast in the morning.

Habit

Have you ever been faced with a bowl of fruit (for example) and always go for the apple? Or perhaps you always have cereal for breakfast each morning, or you always eat certain foods together – like meat loaf and mashed potatoes (one of my favorite combinations). Some foods are selected out of habit and not really given much thought. Eating familiar foods can also be a source of comfort, but keep in mind that eating a variety of food is the best way to ensure you receive all (or most) of the essential vitamins and minerals.

Social Interactions

Social events almost always involve food. When you call friends for a get-together, isn’t it almost always centered on food somehow? Many people have a difficult time losing weight during the holidays, for example, because Thanksgiving and Christmas meals usually involve large family dinners. Even sad events may involve food – a southern tradition when someone passes away is for people to provide the family with meals for several days. The key for social situations is to have a strategy for how you will eat once you are there.

Availability, Convenience and Economy

Especially in today’s economy, people may make food choices based on cost. (Brand name or generic? Do I have a coupon?) Buying foods in certain seasons may affect your food choices. Strawberries in the spring cost about half as much as strawberries in the winter, for example, so budget-conscious shoppers may not get enough fresh vitamin C foods in the winter. People also consider convenience when making purchases, especially busy families with working parents. Fast food and packaged foods are common during chaotic days; however the health implications of these types of food can void the time and money savings.

Positive and Negative Associations

Have you noticed that when you experience an upset stomach after eating a food that it may be some time before you separate the negative feelings from that food? For example, if you get food poisoning from a tuna sandwich (as I did), even just the smell of fish may bring back the memory of being sick. Foods are also associated with positive emotions, like the smell of hot cocoa brings back fond winter memories of ski trips or coconut makes you think of the beach.

Emotional Comfort

One of the most common reasons people give for overeating is that the food brings them emotional comfort. People eat out of stress, depression, to relieve boredom, or to fill a void. Unfortunately, this reaction to food can lead to excess calorie intake and obesity. It is best to disassociate food as your “friend” in these cases and deal with the actual issue at hand.

Values

Spiritual beliefs can lead to particular food choices, or the avoidance of certain foods. Muslims, for example, do not eat pork, and some strict Jewish people follow Kosher dietary laws, including the separation of meat and milk. Other belief systems can also lead to certain food choices, such as those who value the lives of animals may decide to become vegetarian, or those who are environmentally conscious will choose only organic or locally grown foods. As long as the dietary practice isn’t dangerous, such as long fasting periods or eating foods that could be toxic, these choices can make you feel fulfilled and probably more likely to follow a healthier lifestyle overall.

Body Image

We often eat foods that we believe will lead us to a particular body shape, such as low calorie foods for weight loss or high protein foods for body-building. When planned appropriately for optimal nutrition, dietary choices to reach a goal can be beneficial to health. However, sometimes choices can be based on faddism, such as the latest weight loss trend (which hardly ever works, by the way), or could be a symptom of an eating disorder, such as anorexia. These can be harmful and lead to malnutrition.

Nutrition and Health

Of course, food is also chosen based on its nutritional value, particularly for someone with a health condition such as choosing appropriate carbohydrates in diabetes or unsaturated fats in heart disease. Planning a well-balanced meal is also important for children, who need a wide range of nutrients for optimal growth.

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