Nibble on This: Fabulous Fiber

Email not displaying correctly? View it in your browser. by Valerie Costanza, RD Fiber is what puts the bulk in lettuce, the crunch in carrots and the chewiness in bread. Although our bodies do not break down fiber and we are not nourished by it, it plays a vital role in our health. Fiber helps prevent constipation, gallbladder disease and diverticulosis and promotes healthy cholesterol, blood pressure and blood sugar levels. Not only is fiber beneficial for disease prevention, it is also a key factor in weight management. It is one of those important nutrients of which we just don’t get enough. The typical American consumes only half of the recommended amount of fiber each day. To get more fabulous fiber into your diet include: • Whole fruits and vegetables vs. juice • Whole grain products vs. refined or enriched grain products • Beans and legumes • Rolled or steel cut oats Here’s a recipe for Three Bean Chili that provides lots of fiber for your body. Three Bean Chili (Serves eight.) INGREDIENTS: 3/4 cup each dried cannellini or red kidney beans, black beans and Anasazi beans, picked over and rinsed, soaked overnight, and drained 4 cups water 1 bay leaf 1 1/2 teaspoons salt 2 large green bell peppers, roasted and seeded 2 large red or yellow bell peppers, roasted and seeded 3 tablespoons olive oil or canola oil 1 yellow onion, chopped 4 cloves garlic, minced 1 tablespoon chili powder 1 tablespoon dried oregano 2 teaspoons ground cumin 1/2 teaspoon red pepper flakes 4 tomatoes, peeled and seeded, then diced 1/3 cup chopped fresh cilantro (fresh coriander) 6 tablespoons shredded queso asadero or Monterey Jack cheese 2 green (spring) onions, including tender green tops, thinly sliced Directions: In a large saucepan over high heat, combine the beans, water, bay leaf and 1/2 teaspoon of the salt. Bring to a boil. Reduce the heat to low, cover partially and simmer until the beans are tender but still firm, 60 to 70 minutes. Drain and discard the bay leaf. When the beans are cooked, coarsely chop the roasted bell peppers and set aside. In a large saucepan, heat the oil over medium heat. Add the yellow onion and saute until soft and lightly golden, about 6 minutes. Stir in the garlic, chili powder, oregano, cumin, red pepper flakes and the remaining 1 teaspoon salt. Cook until fragrant, 1 to 2 minutes. Add the bell peppers, cooked beans, tomatoes and cilantro and cook until the tomatoes are heated through, 5 to 6 minutes. Ladle the chili into individual bowls and sprinkle with the cheese and green onions. Nutrition Facts per Serving: Calories 300; Monounsaturated fat 4 g; Protein 16 g; Cholesterol 5 mg; Carbohydrates 45 g; Sodium 486 mg; Total fat 8 g; Fiber 16 g; Saturated fat 1 g. This Nutrition Update is brought to you by Seasons. For more nutrition tidbits, visit our website at www.seasonswc.com. For a personalized nutrition consultation with Valerie Costanza, call Seasons at 255-3223 and schedule an appointment.

Focus On Healthy and Nourishing Food Choices During National Nutrition Month

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Nibble on This – Happy New Year edition

Valerie Costanza, RD

by Valerie Costanza, RD

Can you believe it? 2009 is almost over and the new year is just about here. It is time to start making your 2010 New Year’s resolutions.

Make this year a healthy one. Set your goals to be realistic, measurable and time sensitive. Don’t make goals that will be impossible for you to reach. This will only set you up for failure. Make goals measurable by applying specific numbers to your goals. Give yourself a time frame to work within.

If weight loss is on your mind, set a long-term goal by applying a realistic number to reach by a certain date. Then set small, short term goals to work toward each week or month. An example would be you will lose 15 pounds by April 1st. You will accomplish this by setting small, short-term goals:

• Decrease sodas to no more than 2 sodas per week for 2 weeks
• Decrease sugar by having no more than 1 dessert per week
• Increase water intake by 1 glass per day for 1 week
• Increase vegetables by eating at least 3 servings per day for 1 month

Making your goals attainable is the first step in keeping your 2010 New Year’s resolutions. Start the New Year off right with this healthy alternative to the traditional New Year’s meal.

Try this recipe for Collard Green and Black-Eyed Pea Soup.

Is Food Making You Sick?

Do you suffer from chronic health conditions that won’t go away? Have you seen multiple doctors and taken many prescription drugs looking for a solution? The answer could be much simpler than you expected. Food could be making you sick!

Health studies have shown sensitivities to foods and chemicals can be involved in a wide range of chronic health concerns such as migraines and other headaches, irritable bowel syndrome, fibromyalgia, muscle aches and pains, weight imbalances, brain fog and many other persistent problems. At Seasons, we have found that many of our patients suffer from food sensitivities and are not aware of it.

The first step in the healing process is identifying trigger foods. Previously, the only ways to do this were elimination diets and food diaries. These methods were helpful but usually resulted in poor outcomes due to the timing of the reaction.

Unlike food allergies, which typically have a fast reaction time of causing symptoms, food sensitivities may be delayed for several hours up to several days. This makes the process of identification almost impossible with food diaries.

Now the process is as simple as a blood draw. We use an identification method which tests for 150 different foods and chemicals. After identifying food sensitivities, we eliminate the trigger foods and put you back on the road to good health!

For more information about food sensitivities or to schedule an appointment, contact Seasons Women’s Care, Ruston, LA, at 318-255-3223.

Omega 3s…the Super Nutrient

Essential fatty acids are a type of fat each person’s body needs but must get through their diet. One such fat is Omega 3 fatty acid which is found in fatty, cold water fish, walnuts, flaxseeds and soybeans. Omega 3s have many beneficial properties including:

• Reducing inflammation
• Reducing excessive blood clotting
• Lowering cholesterol and triglycerides
• Reducing the risk of becoming obese
• Improving insulin response
• Preventing cancer cell growth

Recent reports show almost 99% of Americans do not get enough omega 3 fatty acids in their diet and therefore have a deficiency. Deficiency symptoms are often vague and misdiagnosed. Some of the symptoms include fatigue, dry or itchy skin, frequent illness, brittle hair and nails, poor concentration, and joint pain. Most likely a higher intake of omega 3 fatty acids would benefit you, but where do you start? For more information about super nutrients and improving your immune health, call Seasons Women’s Care of Ruston, 318-255-3223, to schedule an appointment.

Phytonutrients…What Are They?

Phytonutrients are nutrients found in plants that may affect health positively. The health benefits found in these nutrients include decreasing the risk of heart disease and cancer, improving glucose control in people with diabetes, and much more. A few examples of phytonutrients are: carotenoids, flavonoids, lignans, phytosterols and stanols, and some vitamins. Each phytonutrient is found in varying amounts in whole grains, fruits, vegetables, legumes and nuts.

Phytonutrients function by:

• Serving as an antioxidant
• Enhancing the immune system
• Altering estrogen metabolism
• Causing cancer cells to die
• Repairing DNA damage

Eating a wide variety of colorful fruits and vegetables and replacing refined grains with whole grains will ensure you are getting the beneficial effects of these powerful phytonutrients. To learn more, contact our office and schedule an appointment today.

Is Organic That Much Better?

People have asked me if they have to buy organic foods. There are many cases where I recommend organic over conventionally grown foods; however, I recommend organic dairy to everyone.

Modern dairies use different chemicals for milk production including pesticides, fertilizers, hormones and antibiotics. Organic dairies are prohibited from using these chemicals to produce milk and other dairy products. There is much controversy over whether these chemicals reach our food supply, but the difference in nutrient content is not debated.

Organic dairy contains significantly more amounts of:

• Omega 3 fatty acids
• Vitamins
• Conjugated Linoleic Acid
• Antioxidants

Organic milk and dairy can be purchased at health food stores and most grocery stores. If you would like more information on organic food or recommendations, please contact our office to set up an appointment.

Vitamins and Minerals: How Much Do I Need and Where Do I Get Them?

Our bodies work off of the vitamins and minerals we consume through the food we eat. The typical American diet does not provide the proper nutrients needed for our bodies to function as best it can. Here are 3 tips you should follow to get in the vitamins and minerals you need throughout the day.

1. Eat a healthy diet: Make the choice to eat lots of fresh vegetables, fruits, whole grains and healthy fats. These foods will provide the most vitamins, minerals and fiber to help prevent diseases and maintain immunity.

2. Take a multivitamin: Adding a daily multivitamin to your routine is a smart choice as a nutrition insurance policy. There are many different brands and types of multivitamins on the market today. Choosing the right multivitamin to fit your needs is difficult without knowing exactly what your needs are. Before you are evaluated for nutrient deficiencies, choose a basic multivitamin that provides around 100% RDA of most vitamins and minerals.

3. Sunshine for D: Vitamin D is a critical nutrient for bone formation as well as prevention of many diseases such as breast and colon cancer. Many women are deficient in this vital nutrient. Getting out in the sunshine for at least 15 minutes each day will aid in the production of vitamin D through your skin.

To maintain health, it is important to be evaluated for and to replenish your body’s stores of any nutrient deficiencies. Call us today to set up an appointment to determine your specific nutrient needs.

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February is National Cherry Month

February is:

• American Heart Month
• National Cherry Month

Did you know that cherries are a “Super Fruit”? That means cherries offer wonderful health benefits including prevention of heart disease which is the number one cause of death among Americans. Cherries are packed with antioxidants which not only provide the bright red color but also the many health benefits.

According to researchers, consuming one serving of cherries each day helps to lower body fat, total weight, inflammation and cholesterol. Cherries have also been found to relieve the pain of arthritis and gout as well as increase the production of melatonin which aids in the sleep and aging processes.

And best of all, cherries taste fantastic! Fresh cherries are the best, but you can get frozen cherries, dried cherries, or cherry juice any time of year.

Visit www.choosecherries.com for some wonder ideas for using cherries, like this recipe for Pork Medallions with Cherry Sauce.