Nutrition Nugget!

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In a world full of “old wives tales” and urban legends, it’s good to know that some old sayings still ring true and can be used to make better health choices no matter what time throws at us. A few to remember and pass on:

• An apple a day keeps the doctor away: Apples are a great source of Quercetin, a compound which offers antioxidant benefits in addition to fighting the flu and allergies. Make sure you chow the peel as well for even an even bigger dose of fiber and nutrients.
• You are what you eat: Literally, you are! Every cell in your body is composed of the foods you eat….well, ate. Each macro-nutrient (the carbs, fats, and proteins) is broken down for use to form, repair, and further grow your body and each micro-nutrient (the vitamins and minerals) contribute to this process. This old saying is true in the most literal sense.
• Your eyes are always bigger than your stomach: We’ve all been there. We load our plates with more than we can handle only to find that we’re full after eating only half of it. Some people have the will power to stop but most of us just plow right through, consuming more food than necessary. The human stomach has a volume of 45 ml. During a ‘feeding’ your stomach relies on some stretch receptors which allow most people to consume about a liter comfortably. After a 3 course meal, a few glasses of water, and some bread, it’s no wonder most people feel a little overwhelmed! Its always a safe bet to load your plate with half of what you think you need.
• Eat some carrots to protect your eyes: The carotenoid compounds in carrots protect your night vision and prevent degeneration of the macula, a pretty important part of your eye that also protects your eyes from harmful UV rays.
• Drink your milk for strong bones: Sure milk can’t be your only source of the bone securing mineral, calcium, but it sure is a good one! Calcium and iron fight for absorption and, being absent of much iron, milk is a great way to obtain- and keep- your calcium. Plus it’s easy to consume being that you can drink it plain, add it to a smoothie, eat a bowl of cereal, or moisten some fruit and granola.
• Starve a fever, feed a cold: After a meal your body temperature rises so if you already have a fever, its best to avoid the further body temp spike. But in the absence of the hot mess, your body needs the extra calories to adequately fight the virus.
• If it sounds too good to be true, it probably is: Fad diets, miracle pills, cleanses, and diet drinks- the list of products and gimmicks that promise dietary reform and fat loss are endless. But not a single one of these miracle approaches has had staying power. Nutrition and health that contribute to a fabulous lifestyle, make you feel good, and make you look good require a little attention and hard work. Nice try, but, this old saying is about as true as they come.

So while the field of health is ever changing and on the brink of new discoveries, sometimes the old nutritional tricks brought to us by the wise men and women of our past are the ones to rely on.

Sure you might be that annoying girl in the bar, but you’ll be the only one who can fit into her skinny jeans. When you order a mojito, the summer’s hottest cool and refreshing patio beverage, ask that it be a skinny version. If your bartender doesnt know what that is, give him or her the breakdown.

• Cut the Sugar: Ask your bartender to skip the simple syrup. This mixture of just sugar and water will not only spike your blood sugar (leading you to crave fatty fat foods), it’ll tac on many unnecessary calories. Instead, request that your drink be made with one pack of splenda and a dash of warm water.

• Replace the Flavor, Not the Calories: Worried that the lack of simple syrup will destroy the yummy flavor you’ve been looking forward to all day? Worry no more!  Ask your bartender to use Bacardi Limon. It has the same number of calories as Bacardi Light and Bacardi Sliver yet twice the flavor. This is, of course, optional. For those that don’t have a sweet tooth, the Bacardi Light is delicious.

• Ask for Extras on the Side: Ask for an extra splenda and a few limes on the side so that you can spruce up your drink a little if need be. Getting these up front will be better in the end by sparring your bartender the frustration and pressure of needing to cater to your oddities (anymore than he or she will already be doing). Plus, a few more limes puts this fabulous summer favorite into a whole new field of yummy.

These little tricks can save you up to 140 calories per drink! So don’t worry about asking for a drink that needs a little extra love. After all, it’s YOUR waistline at stake here.

Cheers.

Nutshells hold dear a little nugget of goodness that we too often dismiss.  Due to their “high fat content”, many people shy away from this nutrient packed snack, ignoring that it’s a great source of protein, essential fatty acids, vitamins, and minerals.  Per gram, nuts can pack more nutrient punch than almost any other food!  

So what are the top nuts?

Walnuts: Snack on a few of these between meals to curb hunger just a little bit longer.  They are packed with Omega-3s, magnesium, vitamin E, folate, and have high antioxidant activity.

Brazil Nuts: They’re somewhat unheard of, but the Brazil Nut offers up lots of selenium and they have been known to have high anti cancer properties.

Almonds: This nut can be used for cooking, baking, or snacking.  Either way, you get an unbeatable source of vitamin E, biotin, and protein.  Eat the skin along with it and you’ll increase your polyphenol intake which boosts your body’s antioxidant activity!

Pistachios: My favorite snack nut by far!  They are fun to eat, taste great, and are full of healthy properties.  These nuggets of a nut contain high amounts of fiber, B-vitamins, and potassium.

Any of these nuts can be kept in an easy to reach bowl for a healthy snack in the middle of the day (which certainly beats taking the walk of shame to the vending machine), or included in a trail mix snack of nuts, whole wheat chex, and raisins. Another delicious trick is to crush up some nuts and bake them with some vegetables such as squash or asparagus. You might also try to add some nuggets of nut goodness to your salads to increase the protein value.  However you choose to do it, add some nuts to your life!

Beans are underestimated nutrient powerhouses!  These little nuggets of goodness, a staple food in many parts of the world, average 10 grams of carbs, and 10 grams of protein, and only 0.5 grams of fat.  They also contain B vitamins, iron,  high amounts of fiber, and NO cholesterol.  In fact, many experts advocate amping up on the bean intake to improve heart health and reduce cholesterol levels.  When mixed with brown rice, seeds, wheat, or corn, beans make a fabulous substitution for meat by providing high amounts of complete protein.    

Some of my favorite beanie ideas:

• Brown Rice topped with Black Beans, red onions and curcumin
• Red Kidney Beans on salad with corn and veggies
• Pinto Beans on a Haystack (SDA style) 
• Northern White Beans with corn and curry powder

The options for these little guys are endless.  Shoot for new ways to include beans in your diet!