A “Nutrition Prescription” For Fighting Cold and Flu

Medicine isn’t the only way to fight off cold and flu. Food can be your medicine too. I was on Let’s Talk Live recently sharing a nutrition prescription to help you stay healthy. Below are some highlights from the segment.

There are basically two big tricks to beating winter “bugs”: reducing inflammation and boosting immunity.  So whether you’re trying to prevent sickness or recover ASAP, all the foods I mention below will help you.

Spicy Lamb Korma

I created this recipe for www.leanonlamb.com – it’s a spicy lamb korma that you make in the slow cooker. Lamb is nutrient rich, and packed with ingredients that support immunity and fight inflammation. Even though this looks rich, it’s good for you. On average lamb is lean and has only 175 calories per 3 oz portion and this entire dish has about 300 calories. You’ll be able to find the recipe soon on www.leanonlamb.com.  What makes this dish so healthy?

• It’s an excellent source of protein, which is the key macronutrient for a healthy immune system. The protein you eat can literally become the immunity cells that fight viruses and bacteria that could make you sick.
• Lamb also has vitamin B12, iron, and zinc – all vitamins and minerals that play a role in supporting immunity.
• I’ve included 7 different vegetables in this recipe: onions, carrots, tomato, cauliflower, green beans, broccoli and  peppers which are full of powerful antioxidants and vitamins A and C, which support immune defense.
• It’s full of spices including turmeric, garam masala, cumin and coriander, which have anti-inflammatory properties. Turmeric is  a very powerful anti-bacterial and anti-viral agent. In fact, in holistic medicine turmeric tea is usually “prescribed” at the onset of a cold or flu or preventatively.

Choose low sugar foods for snacks

Sugar is pro-inflammatory. So if you are already sick, your body creates “inflammation” to help you heal. You want anti-inflammatory foods to help reduce inflammation. The typical American gets 3.5 times more sugar than what’s recommended. Rather than reach for a sugary cereal bar or granola bar, which can have a half a day’s worth of sugar, choose some of these low-sugar snacks:

• Hard-boiled eggs – they’re packed with protein and selenium which promote a healthy immune system.
• Seeds and Nuts — All are great for your health. I featured pistachios, which offer 30 different nutrients, including vitamins, minerals, antioxidants and vitamin B6, which helps active that immune system. They’re also a good source of healthy monounsaturated and polyunsaturated fats that support your GI tract — your body’s most important barrier to “invaders”.
• Oatmeal with fruit like blueberries or raisins — oatmeal is a whole grain which also contain antioxidants that help keep our cells healthy. Raisins give a natural sweetness as well as antioxidants, vitamins and minerals.

Eat Fermented Foods for a Healthy “gut”

Fermentation is a way of preserving foods since ancient times. What we discovered is that fermented foods contain beneficial bacteria that help restore and balance healthy bacteria that live in our digestive tract – so you can better fight off potentially harmful viruses and bacteria that can make you sick. Here are a few fermented foods you can try:

• Kefir – this comes from dairy. Think of it like a drinkable yogurt. It’s full of good bacteria and when you digest it, they’re going to land in your intestines and strengthen your immunity.
• Pickles, sauerkraut, and olives are all fermented and easy to find in most grocery stores. Even condiments like soy sauce and vinegar are fermented foods.
• Speaking of soy sauce – another recipe I created for www.leanonlamb.com is a wasabi ginger lamb chops with Asian vegetables. The recipe will be available on the website soon. Both the chops and the veggies have ingredients that support a healthy “gut”.  Plus we have the healthy protein and vitamins of the lamb and vegetables. Since the lamb loin chops are typically around 4 oz. helping to take the “guesswork” out of portion control for weight management.

Reduce stress and get your sleep.

Lack of sleep and stress suppress the immune system. Even if you think you can function on 5 hours or less of sleep, your immune system can’t. Here are a few ways you can get more sleep:

• Avoid caffeine too late in the day, especially if you are using it for “energy” from a bad night’s sleep.
• Unwind earlier in the day so you can get your ZZZZZ’s – try a hot bath with lavender oil which is “calming”
• Turn “off” the screens from ipad, iphone, laptop the white delays melatonin release your natural sleep and you are up longer.

Do you have any tips you can share to keep your immune system in tip-top shape this flu season?

Disclosure: I was compensated by Tri-lamb group for creating the recipes and appearing on TV, but not for writing this post.

Finally Made it in O Magazine, Yep Oprah!

I was honored to be interviewed by the wonderful writer and author Leslie Goldman (@LeslieGoldman) for her article in this month’s O magazine - yep, that’s Oprah! In this article, old food myths were busted and new food rules were clarified. I weighed in on the issue of how much produce one should eat daily. Turns out, it’s easier than you think!

Here are some of my recommendations:

• Make it easy on yourself and just include produce as half of every meal. Don’t get tangled up in serving sizes!
• Include a side salad with lunch or roasted vegetables with dinner
• Make a vegetable and fruit smoothie
• Let veggies take center stage in dips by replacing creams with hearty beans and adding in spinach or other dip favorites
• Add vegetables into eggs to include them in breakfast and cut up fruit on the side

Check out the full article here.

Stumped for ideas? Check out a recipe for an old breakfast favorite of mine - the healthy vegetable frittata!

Do Packaged Foods Need a Fiber Boost?

Dietitians have been trying to get people to eat more fiber for a long time. It is recommended that we get 25-30 grams per day. Dietary fiber is found in foods like whole grains, fruits, vegetables, and beans.

Fiber helps with lowering cholesterol, stabilizing blood sugar, and promote digestive regularity. Also, when you eat fiber, you are more full and satisfied. You tend to eat fewer calories and maintain a healthy weight. Despite these benefits, many people don’t eat enough of these foods. In fact, 70 percent of Americans do not meet recommendations for fruit and vegetable intake. There’s a good chance they may not be getting enough fiber either. This is why one of the reasons companies are adding fiber to food products.

The fiber that is popping up in our toaster pastries, yogurt, white bread, juice, and granola bars is called inulin. Inulin is a versatile isolated fiber naturally found in plants (asparagus, jicama, onion, leeks, and garlic, to name a few). It is very versatile. Food processors can morph it into anything from a fat substitute to a prebiotic fiber.

Inulin has not been proven to lower cholesterol or even help digestion. But, according to package labeling regulations, isolated fibers (inulin, oat fiber, maltodextrin) are allowed to be included as “dietary fiber” on food packages.

Here’s the bottom line: give priority to fiber from natural sources. Make sure you get a blend of soluble and insoluble fiber.

• Eat more fruits and veggies (especially the skin when appropriate)! A single pear has five grams of fiber.
• Look for “whole grain” or “whole wheat” on the label of bread and other baked products.
• Oatmeal is filling, fiber-packed, and delicious!
• Popcorn is a great naturally fiber-packed snack (seven grams in four cups).
• Choose wheat pasta, brown rice, and other whole grains like quinoa and cous cous.
• Fill up on beans and legumes, leeks, garlic, onions, and jicama.

A product with a little inulin added here and there won’t hurt you, but you should know that adding in too much fiber too quickly can cause GI upset and gas. Assess your pantry and your plate. If there are lots of boxes with lots of ingredients serving as your main fiber source, reconsider what else you may be missing that is in the foods that naturally contain fiber and inulin.

Healthy Menu Creation: An interview with Mollie Katzen

Recently, I scored an interview with cookbook author, Mollie Katzen. She shared her thoughts on recipe trends and healthy eating. Find out what she thinks you should eat!

1.    What trends or patterns do you see towards healthier menu options or healthier recipes?

M.K.: I am happy to see that main portions of meat or fish are becoming smaller, and vegetable dishes are taking up more space on the plate. Also, I’ve been seeing a very encouraging trend toward more than one vegetable dish on the same plate – with complementary colors and flavors.  Should menu options state that they’re healthy or smart choices? I don’t think so. I think this is a turn-off to customers, even those who intend to eat well.  There is still an association with “healthy” and underseasoned, uninteresting, prescriptive.  I think we should all just let the customers fall in love with the healthy food on its own merits.

2.    What are some techniques you follow when creating “Smart” menu options?

M.K.: I make sure to keep the flavors potent (upping the seasoning, if necessary) and I use vegetables (and sometimes fruit) to fill out the volume (as in the tuna salad recipe). I make things taste richer through the addition of good oils (olive oil, avocado, walnuts).

3.    Walnuts offer a range of nutritional benefits, and are known for their 2.5g of omega-3s per serving, but it’s their versatility which makes them a unique ingredient to cook with.  Will you share some of your favorite ways to use walnuts?

M.K.: I use them most frequently as a topping for various dishes – both savory and sweet.  I always toast them at a low temperature (about 250°F for 10 minutes or so) ahead of time to maximize their great flavor.  I like to combine ground walnuts with whole grains for pilafs, with low fat cheeses for dips, with roasted puréed vegetables for toppings, and with bread crumbs for superb crusts.  These are just a few approaches – there are many!

4.    Many experts simply tell consumers what NOT to eat, but what is really needed now is what are we replacing that with?  What are your thoughts on this? As we move those things (sugars, saturated fats) off the plate, what do we replace them with and what do we move on the plate?

M.K.: Vegetables, fruit, whole grains, and nuts, most particularly walnuts.  There are very few people who eat the requisite number of fruit and vegetable servings daily, so there is a lot of room to add these into people’s diets. And there is a volume pay-off involved, as most vegetables and many kinds of fruit can be “unlimiteds” or “freebies” on people’s healthy eating plans, so in many cases, you can “go for it” without counting servings or measuring serving size. (Of course this depends on how it’s prepared, but if the vegetable dish is as simple as we like to keep them in our smart recipes.)

Navigating Your Farmers Market

One of my favorite parts of summer is shopping at the Farmers Market. Farmers Markets are a great place to find fresh, local and sustainable produce. Not only are you shopping in a very environmentally friendly manner, but this also a great chance to get to know the people that grow your food. And the taste of fresh fruit and vegetables in your meals can not be equaled by anything in the supermarket! Here are some tips to make the most out of your farmers market trip!

• Find a Market Close to You! Local Harvest will help you find farmers’ markets, family farms, and other sources of sustainably grown food in your area, where you can buy produce, grass-fed meats, and many other things!
• Bring a Reusable Bag-So you can load up on veggies without wasting paper or plastic
• Chat it up! Get to know that farmer! Ask what’s especially good today. If you have any questions about the best way to prepare an exotic new vegetables, ask for some suggestions or recipes. Find out about their growing methods-They may not be certified organic, but sustainable farming methods may be used.
• Walk it Out Look around the entire market before buying-maybe you’ll find something that look riper or is at a better price. But allegience to a specific stall can also have its perks.
• Bring Cash and Small Bills-most small stands are not equipped with credit card machines, so stop by the ATM on your way!
• Try something New! Every had a romanesco cauliflower? What about that local varietal of kale? Test it out!

I encourage you to scope out the local farms and markets in your area, and spend your summer trying out new, fresh, local vegetables! bon appetite!

Healthy Summer Slaw

Today I’d love to share with you a refreshing coleslaw for the summer! By swapping out the mayo with some lime and cilantro, you get a vegetarian side that’s both healthy and refreshing!

Ingredients:

• 1 head purple cabbage
• Juice of 6 small limes
• 1/2 a bunch of cilantro
• Pinch of salt

Coarsely chop cabbage.

Combine cabbage, lime juice, and cilantro in food processor. Pulse several times until you reach desired size of cabbage.

Salt as desired!

Voila! This simple refreshing slaw is sure to be a healthy hit at your next BBQ or picnic!

Vegan Breakfast: The Tofu Scramble

Some people don’t consider breakfast complete without eggs-scrambled, fried or hardboiled. But for those of us who don’t like eggs or choose not to eat them, a tofu scramble comes mighty close to the “real thing.” It takes even less time to prepare than scrambled eggs, so you can impress your breakfast guests in a jiffy!

Ingredients:

• 1/2 white onion, diced
• 1 green bell pepper, diced
• 1 block tofu, drained and pressed
• 1 TBS olive oil
• 1 tsp garlic powder
• 1/2 tsp dried basil
• 1/2 TBS soy sauce
• 2 TBS nutritional yeast
• 1/2 tsp paprika

Preparation:

After draining off all excess water from the tofu, gently crumble it, and set aside.

Sautee onion, pepper in oil for 3 minutes, stirring often. Add Tofu  and sautee for another minute. Add remaining ingredients, reduce heat to medium and allow to cook 5 more minutes, stirring frequently.

Serve hot with a side of 100% whole grain toast and fruit. This can also be wrapped in a tortilla and eaten like a breakfast burrito!

Enjoy!

Veg Out for Breakfast

Carlene Helble-Elite Nutrition Intern

“Here’s your wake-up call: breakfast eaters tend to be leaner and more successful at maintaining a healthy weight than people who miss their morning mea.l” This quote from Ellie Krieger’s website really says it all! Breakfast is extremely important, and for those of us who are on track with breakfast, some times get stuck in a menu rut: cereal, perhaps a banana? How often do you throw some nutrient dense veggies into your morning meal?

National Public Radio recently published a fantastic article on the lack of American vegetable intake at breakfast, comparing it against some delicious options across the globe that did contain vegetables (http://n.pr/dvehBB). Here are some options with easy ways to make a change, and ‘go global’ in the morning:

Omelets can be good, but to have a more filling meal with less calories and get a serving or two of veggies in, try some scrambled eggs with chopped spinach, mushrooms, and tomatoes. Think of the egg as a ‘topping’ and let the vegetables shine. The great thing about this idea is the vegetables are interchangeable. Feel like some asparagus? No problem! A vegetable scramble can be easily personalized.

Another great way to get more vegetable at breakfast is with smoothies; perfect for an on the go meal. One smoothie that seems to be a favorite is the ‘green monster’, which consists of kale or spinach, blended with fruit, milk, and sometimes chia seeds. (It even has a website dedicated to it! http://greenmonstermovement.com/).

One suggestion NPR gave that must not go unmentioned was for a traditional Argentine dish: a breakfast tart with summer squash, red peppers, and a basil crust. This is definitely on my ‘to make’ list, especially with summer produce on the way!

Ellie Krieger : http://www.foodnetwork.com/healthy-eating/the-best-start-to-your-day/index.html

NPR: http://www.npr.org/templates/story/story.php?storyId=126911529