Root Vegetables, Nature's Bountiful Fall Gifts

 

It is truly fall, at last, and time to enjoy some root vegetables. Make sure to check out this month’s recipe for roasted root vegetables. ( https://lisaprincenutritionspecialist.com/healthy-recipes)

But what are root vegetables and why are they so healthful? Root vegetables are defined as an edible plant that grows underground. Potatoes, carrots, onions, and sweet potatoes are a few of the most common and are included in my recipe. Others include: beets, turnips, radishes, garlic, and ginger.

Here is a list of root vegetables and their health values. Once you understand how healthy they are, perhaps you'll add more to your diet.

Onions – are high in fiber, Vitamin C and antioxidants. Onions may possess powerful anticancer properties and may help lower blood sugar in people with diabetes.

Carrots – are brimming with Vitamins A and K and the important anti-oxidant, beta-carotene. Beta-carotene helps protect again macular degeneration and may aid in the fight against breast, prostate, and stomach cancer.

Sweet potatoes – are the healthiest of the root vegetables and the purple sweet potatoes are the healthiest of all.  Whether you enjoy purple or orange sweet potatoes you will be getting fiber and antioxidants which protect your body from free radical damage and promote a healthy gut and brain. They are also rich in beta-carotene which is converted to Vitamin A to support good vision and your immune system.

Potatoes – cooked potatoes can feed your good gut bacteria foods and possess a good chunk of fiber, Vitamin C, Vitamin B-6, potassium, and manganese. (See my blog on probiotic and prebiotic foods: https://lisaprincenutritionexpert.blogspot.com/2024/03/probiotics-and-prebiotics-what-are-they.html).

Beets – are high in nitrates which can help dilate your blood vessels, potentially lowering blood pressure. They pack a good amount of fiber, folate, and manganese as well.

Garlic – can promote heart healthy by lowering blood pressure, triglycerides, and total cholesterol. It may also boost immune function due to the compound allicin.

Ginger – is a flowering plant from China that is closely related to other root vegetables like turmeric. It is loaded with antioxidants including a specific compound called gingerol which has been associated with a long list of health benefits including reducing nausea and decreasing pain and inflammation.

Enjoy these root vegetables in soups, stews, salads, or roasts. I often add left-over root veggies to my luncheon salad the day after I roast them. Let me know which ones you try and please send me any recipes that include delicious root veggies. I will post at least one recipe I receive from a loyal follower each month. It could be you! Wishing you good health!  Lisa

TO DRINK OR NOT TO DRINK; THAT IS THE QUESTION

 

You may have noticed prebiotic or probiotic “sodas” like Olipop or Poppi in your local grocery store. Should you consume these drinks? Are they helpful to your overall health? Read on!

You may recall from one of my recent blogs (https://lisaprincenutritionexpert.blogspot.com/2024/03/probiotics-and-prebiotics-what-are-they.html) prebiotics are undigestible fibers found in certain foods. These fibers are fermented by the bacteria living in your gut, which benefits the growth of healthy bacteria. Probiotics are naturally occurring bacteria found in already fermented foods such as yogurt, sauerkraut, miso, and kombucha.

Prebiotic sodas are carbonated drinks that contain prebiotic fibers. Probiotic sodas are drinks that contain live, beneficial bacteria that can help support digestive health. However, the FDA has not approved any health claims for these beverages. Are they better for you than a traditional can of soda? Absolutely, as long as you read the label and don’t purchase one with a lot of sugar added. Will they actually help your digestion, or as some claim, aid in weight loss, lower your cholesterol, and boost your immune system? That has yet to be proven. However, we do know that they can add healthy bacteria to your body and they do contain a variety of vitamins and minerals such as calcium.

If you want to give one a try you might like: Poppi Ginger Lime with 20 calories, 4 grams of sugar and 2 grams of fiber. Or Olipop Classic Root Beer with 35 calories, 2 grams of total sugar, and a filling 9 grams of fiber. Other brands include: SunsSip, Wildwood, and Mayawell.

If you decide to try one, let me know which one you’ve chosen and how you like it. Just be sure that you do not go over the recommended daily dose of about 3-10 grams of prebiotics because that could lead to gas and bloating.

Yours in health, Lisa

The Magical Power of Beans

Healthy beans are truly nature's magicians. They are legumes that help your body function properly. Healthy legumes include, black beans, garbanzo beans, edamame, pinto beans, kidney beans, lentils, and peas. As summer draws to a close, it will be time to pull out the slow cooker and eat more beans. Here are some of the reasons beans are so healthy and why I like to serve them to my family.

• Beans are full of satiating fiber and protein. Just a mere ½ cup of black beans contains 7 grams of protein and 7 grams of fiber. This fiber helps stabilize blood sugar.
• Beans enhance gut health, especially black beans, by increasing the number of beneficial bacteria.
• Beans contain antioxidants that help protect cell damage thereby fighting disease and aging.
• The nutrients in beans may help reduce cholesterol.
• Beans contain folate which is important in red blood cell formation and for healthy cell growth and function.
• Beans contain iron.
• Beans are considered a Superfood because they can help prevent diabetes, heart disease and maybe even some cancers.
• Beans are inexpensive and easy to prepare.

There are many ways we eat beans at home. As a side, I open a can of no sodium added black beans or chickpeas and add ½ cup to my salad in place of chicken. Then I freeze the remaining portions for a salad another day. I also love ½ cup of edamame on a salad.

For supper, I sometimes prepare this month’s recipe, One-Pot Beans & Rice With Corn and Salsa for an easy, delicious bean dinner, (here's the link: https://lisaprincenutritionspecialist.com/healthy-recipes). Other times I'll make Marguerite’s Brilliant Black Bean Burgers or Mexican Soup. If you have printed my recipes from the past then you also have easy recipes for Black Bean quesadillas and Black Bean Soup. Let me know if you need me to e-mail these recipes to you.

It is healthful to eat a ½ cup to 1 cup of beans daily but even just a few times a week is beneficial. So, turn on that stove, warm up that slow-cooker, and let’s start eating more beans. Your body will thank you. Please be sure to let me know what bean recipes you try or send me your favorite bean recipe so I can try something new and share it with my followers!

Yours in health, Lisa

Avocado, Olive, Canola, Coconut, Safflower, Flax, and Walnut Oils…Which to Choose, When to Use, and What to Lose!

Don't you wish you had a trusted nutrition specialist you can rely on for answers to your nutritional questions? Well, you do...it’s me! I have been in the nutrition field for the past 20 years helping people live longer, healthier lives by fueling their bodies with beneficial foods! I will always provide you with the latest nutrition facts so you can feed yourself and your loved ones healthy delicious meals.

Today I will talk about popular edible oils -  which oils to use for cooking, and which to use on your salad or roasted veggies.

Avocado Oil is my favorite cooking oil because you can use it at a high temperature, and it does not spatter like olive oil. Avocado oil also has a high percentage of oleic acid, a heart healthy fat. It can also enhance the absorption of other nutrients and protect cells against free radical damage. Remember all oils have 120 calories per tablespoon so one tablespoon is sufficient for sautéing. (I usually spray the pan with a cooking spray first and then add a tablespoon of oil.)

Olive oil works well for baking, and sautéing at a lower temperature (up to about 350 degrees) or as a salad dressing. Olive oil is rich in Vitamin E which acts as an antioxidant and contains other antioxidant compounds that may have anti-inflammatory effects including lowering blood pressure and helping prevent LDL (bad) cholesterol from oxidizing.

Safflower oil is ideal for baking. Whenever a recipe calls for vegetable oil you can replace it with safflower oil. Safflower oil is low in saturated fat and contains a higher percentage of unsaturated fatty acids than vegetable oil. It also works well for marinades, sauces, and dips.

Coconut Oil is an oil I never recommend because it is high in saturated fat, a whopping 12 grams compared to avocado oil which has 2 grams of saturated fat. Saturated fat is what clogs up your arteries, increasing your risk of heart attack and stroke.

Canola oil can be used for sautéing, grilling, baking, and stir-frying. Canola oil is very low in saturated fat, only .5 grams per tablespoon. It is high in the omega-3 ALA. It is important to get enough ALA in our diet because our bodies cannot make it. The disadvantage of canola oil is that it is highly refined, which can reduce the amount of nutrients it offers. It is also high in omega-6, and we get more than enough omega-6 in the standard American diet. Some studies show that a high ratio of omega-6 to omega-3 can raise our risk of Alzheimer’s and heart disease, so I don’t use canola oil very often.

Flax oil and walnut oil should never be used for cooking because they have low smoke points. Reserve these oils for salad dressings.

I hope this helps you to choose the best oil for your next cooking endeavor. Send me an e-mail or a text to let me know your favorite oil and what you use it for!  Yours in health, Lisa

THE HEALTH BENEFITS OF EATING AVOCADO

Do you love avocados but are afraid they are too high in calories to eat every day? Here's a way to eat avocado without worrying about calories. Very simply - eat half an avocado. The average medium size avocado has about 284 calories, which means half an avocado is only 142 calories, and avocados have so many health benefits that I recommend eating ½ an avocado every day, if you enjoy them.

Did you know avocados are actually considered a fruit? So having ½ an avocado counts toward your daily fruit intake. A 7 oz. avocado has 4 grams of protein and 14 grams of fiber. (Most Americans do not get enough fiber so ½ an avocado helps in the fiber department as well.)

An avocado contains 22% of your daily Vit. C, 28% of your daily Vit. E, 42% of your daily copper, and 35% of your daily Vit. K. Half an avocado contains 10% of your daily potassium which helps counteract the high sodium levels in the standard American diet. Half an avocado also has 15% of your daily requirements for Vit. B6, a nutrient that helps suppress inflammation.

Avocados may help increase good cholesterol, HDL, and reduce lousy cholesterol, LDL Avocados are also an excellent source of antioxidants and anti-inflammatory compounds.

Here are ways you can add avocado to your daily meals.

• Chop up half an avocado on your salad at lunch or add it to a Mediterranean bowl.
• Make avocado toast by mashing 1/2 an avocado and spreading it over toasted sour dough bread, or on a whole wheat English muffin. To add more flavor, sprinkle your avocado toast with Everything But the Bagel seasoning.
• Add sliced avocado on top of a black bean soup or a black bean quesadilla.
• Add avocado to your scrambled eggs.
• Use avocado in place of mayo combined with plain fat-free Greek yogurt in tuna salad or egg salad.
• Toss frozen avocado chunks into your next protein smoothie.
• Top your veggie burger or hamburger with avocado.
• Make a homemade guacamole.

There are so many ways to enjoy avocados. My favorite way is to split it in half and eat ½ with a little salt and pepper right out of the rind for a snack. Save the other half with the pit still in it facedown on a plate in the fridge to have with breakfast or lunch the next day. Saving it in the fridge in this way also helps prevent your avocado from turning all brown.

Two other tips: If your avocado is hard when you take it home, put it in a brown paper bag on your counter for a few days and it will ripen. If your avocado is starting to get soft and you can’t eat it for a few days stick it in the fridge to “keep it” a bit longer.

So, enjoy your avocado. Let me know how you incorporate avocados into your meals and snacks. I am always keen on learning new ways to add avocado to my daily diet.

Thinking of you! _Lisa

How Can Your Diet Help Save the Planet?

Most scientists agree, our planet is getting warmer. An interesting fact you may not be aware of is that the food you and others consume plays a significant part in global warming.

That’s right!

According to Dr. Deigo Rose, PhD, MPH, RD, professor and nutrition program director at Tulane University, a person who eats plants and animals (an omnivore) has a dietary carbon footprint that is nearly double that of a vegetarian’s diet and triple that of a vegan’s diet!

The good news is omnivores can lower their carbon footprint if their diet emphasizes plant-based foods and healthy fats. Two diets that exemplify these traits are the Mediterranean diet and the DASH diet. Both of these diets also have the extra-added benefit of reducing your risk of heart disease, stroke, hypertension, and colorectal cancer. It’s a two-for-one!

So, what is the Mediterranean diet? This diet plan is mostly plant-based, with no red meat, and eating fish twice a week. Chicken and turkey are eaten a few times a week or less with an emphasis on beans, lentils, tofu, and pea protein. Think black bean quesadillas, black bean soup, chickpea stew, lentil soup, tofu stir-fries, and veggie burgers made from pea protein. Egg yolks are limited to 4 per week. Dairy is in moderation and low-fat. Think one serving of low-fat yogurt or cheese per day or even less, if possible.

The DASH diet is like the Mediterranean diet, but it also limits sodium to 1500 mg. to 2300 mg. per day to help lower blood pressure. On both meal plans, processed foods, and foods high in saturated fat like butter are limited. Alcohol and sugar are also restricted to very small quantities.

Now, knowing this, what changes can you make to eat a healthy diet, improve your health and the health of the planet? Here are a few of my suggestions:

     Eat less red meat. Beef has 8 to10 times the impact of chicken and 50 times the impact of beans on the planet. Here is a healthy recipe to substitute for a beef burger, https://lisaprincenutritionspecialist.com/healthy-recipes

     Switch from dairy milk to unsweetened plant-based milk.

     Try a plant-based yogurt like Nature’s Promise almond milk yogurt.

     Eat fish twice a week instead of beef, pork, or chicken.

     Replace meat in tacos, burritos, Shepherd’s pie and so forth with a plant-based substitute like Gardein Plant-Based Beef or Morning Star crumbles. You’ll be doing yourself and the planet a favor and you probably won’t even taste the difference.

     Eat more nuts and less cheese for a healthy, filling protein.

     Eat beans, chickpeas, and lentils. See www.lisprincenutritionspecialist/recipes for a delicious lentil soup recipe.

 There you have it. Help save the planet and yourself – eat a healthy diet!

Let me know what new plant-based foods you have tried, and which ones you’re going to incorporate in your diet. I’m thinking of you! _Lisa

Probiotics and Prebiotics – What are they and why do YOU need them?

Probiotics is the term most people are familiar with. Probiotics are live bacteria found in foods like yogurt and kefir.

Prebiotics are the foods that nurture probiotics. Prebiotics are found in vegetables, fruit, and legumes.  Examples include beans, peas, and legumes (lentils, chickpeas, lima beans, peanuts.)

The food you consume plays an important role in the balance of good and bad gut bacteria. Probiotics deposit good bacteria in your gut, which helps protect you from harmful bacteria and fungi. They also boost your immune system and improve symptoms of depression.

What foods contain probiotics besides yogurt with live cultures? The answer is fermented foods like sauerkraut, kefir (a fermented milk drink), Kombucha tea (a fermented drink made with tea, sugar, bacteria and yeast) and kimchi (a traditional Korean dish consisting of salted and fermented vegetables like Napa cabbage and Korean radish.)  If you are going to try fermented foods for their probiotic benefits make sure they are unpasteurized, as this process kills the bacteria. If you want to give Kombucha a try, choose one that has 0 grams of added sugar like Big Easy Bucha Kombucha.

Prebiotics, which nurture probiotics, allow your gut bacteria to produce nutrients for your colon cells, which leads to a healthier digestive system. What other foods contain prebiotics? Oats, bananas, berries, asparagus, Jerusalem artichokes, leeks, onions, garlic, dandelion greens, almonds, pistachios, and ground flaxseed. (Please see my blog post on the health benefits of ground flaxseed, found here: https://lisaprincenutritionexpert.blogspot.com/2024/02/the-health-benefits-of-ground-flaxseed.html)

Keeping your gut bacteria balanced is important for many aspects of health, so eat plenty of prebiotic and probiotic foods.

If you have questions about what foods to add to your daily diet that will naturally give you probiotics or prebiotics, shoot me an email and I’ll be happy to answer your questions.

PS. Be sure to try my recipe for lentil barley soup, which you’ll find on my website. (https://lisaprincenutritionspecialist.com/healthy-recipes) It is a great way to get a delicious serving of prebiotics. Enjoy! _Lisa