Do you have friends or family members who are losing their vision? Perhaps they’ve been diagnosed with age-related macular degeneration or AMD which affects the central vision and results in significant vision loss or even blindness. Did you know that AMD is the leading cause of vision loss as you get older? What if you can add certain foods to your diet to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration. Close to 2500 people were followed for 10 years.
Other studies suggest that a diet consisting of more low-glycemic or GI foods (vegetables, fruits, beans, lentils and whole grains as examples) and less high glycemic or GI foods such as candy, desserts, and sweetened drinks results in a lower risk for AMD. In case you’re wondering how refined or processed foods which are typically high on the glycemic index affect vision, here is what scientists currently believe. High-GI foods cause a rapid increase and decline in blood glucose levels as opposed to low-GI foods which raise blood glucose more slowly. The rapid rise in blood glucose may damage the macula or part of the retina which provides detailed central vision. The good news is that certain nutrients found in specific foods seem to help protect your eyes from AMD.
Consider making these foods a staple in your diet.
Citrus fruits: contain vitamin C
Nuts: contain zinc, vitamin E and healthy fats; walnuts have fats that convert to omega-3s in the body
Red meat, poultry, beans, nuts, seafood (such as crab and lobster), whole grains, fortified breakfast cereals, and dairy products: source of zinc
Dark green leafy veggies such as broccoli, spinach and kale: contain lutein and zeaxanthin; lutein is also in egg yolks
Cold-water fish like salmon: source of omega-3 fats
The good news is that all the foods mentioned above are not only beneficial for eye health but for total body health. For more information on eye health, check out the National Eye Institute.
Hi everyone….hope you’re having a good week. Before we get into today’s topic on pumpkin, I want to give you an update. Two weeks ago our podcast and blog focus was on food safety. This past week a new website, foodsafety.gov, rolled out. The website is a partnership between the FDA, USDA and Health and Human Services. It’s geared to consumers and is a one stop shop for all things food safety related. On this one site you’ll find everything from food recalls and alerts to an email to ask questions or report problems. Plus there is terrific information on food safety at home. Best of all, it is user friendly and puts this information right at your fingertips without having to search multiple sites.
Let’s go on to today’s topic. Do you have a favorite season? In Florida, we have to create them in our mind and on our tables. I love fall…the change in the leaves, the crisp cool air, and the smell of cinnamon and pumpkin pie spice. Can you smell it? The aroma of the pumpkin bread as it’s coming out of the oven. Do you remember what the bright orange color of the pumpkin tells us? You got it…it’s a dead giveaway that pumpkin is packed with the antioxidant beta-carotene. Remember, beta-carotene is one of the plant carotenoids which converts to vitamin A in the body. Beta-carotene performs many important functions in health maintenance including keeping your eyes healthy, protection against heart disease and some cancers. Pumpkin’s nutritional profile is impressive. One cup of canned pumpkin is less than 85 calories. It’s low in calories but pumped up with fiber (7 grams), potassium, folate, magnesium, and vitamin A.
Pepitas or pumpkin seeds contain about 150 calories per ounce with 9 grams of protein. The majority of fat is polyunsaturated and monounsaturated plus you get a garden variety of nutrients including iron, magnesium, potassium, phosphorus and more. I love foods that provide the body with an alphabet of nutrients. I toss pepitas on my salads and on the top of pumpkin bread or muffins when I’m baking.
The last time you bought eggs did you notice all the selections? Previously your choices were white eggs and maybe brown eggs but now the list includes local, organic, cage-free, vegetarian-fed and more. Eggs are budget-friendly at around a dollar per dozen for white eggs but can jump to over six dollars for organic eggs from free-range chickens. Which eggs do you choose?
First, let’s clear up the myth that eggs are bad for you because they cause your cholesterol to go up. That idea is old school and old science. What we know now is that it’s the saturated fat in a food such as sausage, high fat cheese or bacon that causes your cholesterol to go up. Studies have found that enjoying one egg a day doesn’t increase risk for heart disease except in people with diabetes. So if you have diabetes, be smart about the number of eggs you eat per week and check with your registered dietitian as to what is right for you.
What about nutrition? Do eggs have a lot to offer? You bet. Eggs contain 13 essential nutrients including protein (over 6 grams in one large egg), vitamin B12 (which is only found in animal sources), vitamin E, riboflavin, choline and lutein (the antioxidant that helps prevent age-related macular degeneration). Did you know that the white of the egg contains more than one half the protein and minerals such as selenium and iron? The yolk has all the fat and this includes fatty acids such as omega-3s, the vitamins (B12 and E), and antioxidants (lutein). A large egg averages 75 calories. Eggs play a part in muscle strength, a healthy pregnancy, brain function, eye health and weight management.
In addition to white eggs and brown eggs, you may find blue or green eggs at farmers’ markets or grocers with specialty products. Ever wondered why the egg shells are brown or white, even blue? My grandparents lived on a farm and raised chickens. I remember the eggs being both brown and white. Do you think it’s because of the feed? Actually, it’s the breed of the hen. Hens with red feathers produce brown eggs and white hens lay white eggs. The White Leghorn hen rules in the American egg industry so that’s why most eggs are white. A breed of chicken from South America produces green and blue eggs.
The nutrient content of an egg depends on the feed. For example you may notice labels indicating the eggs contain lutein or omega-3. Egg producers boost these nutrients in the egg by adding them to the hens’ feed. Added omega-3s are sourced from flaxseed and algae. Currently label laws require the amount of omega-3s to be listed but not the source. Omega-3s extracted from flaxseed are ALA or alpha linolenic acid while the omega-3s in algae are from DHA, which is more potent. Corn and soybean are typical feed for hens. The yellow pigment of corn contains lutein which research indicates to be promising in eye health.
Vegetarian eggs come from hens feed a plant-based diet with no animal by-products. Know that here is a difference between cage-free and free-range. Cage-free hens are raised in open barns instead of cages and can roam around the floor while free-range hens have outdoor access whether it’s a fenced yard or the ability to roam around. Nutritionally cage-free and caged hens produce the same quality egg. It’s more about the humane treatment of the hen. Oh, by the way, the USDA organic seal is the only official egg label backed by federal standards and regulations. Don’t be misled by terms such as naturally raised, natural or no hormones or antibiotics….these terms are not regulated and have no meaning. For more information check out the American Egg Board, FDA food safety tips for eggs and the Egg Safety Center.
To save money, buy the store brand of egg which has the same quality as big names. Buy in bulk especially if you use eggs regularly to hard boil and for cooking. Typically eggs will stay fresh for about a month in the cooler part of the fridge, not the door where it’s too warm. If you have eggs that are getting older, hard boil them and keep for a week.
Watch for eggs to go on sale. They’re a good buy, pack a nutritional punch and you have choices for organic, cage-free, vegetarian-fed and more…depending on your preferences.
Can you believe it’s September already? Labor Day weekend is almost here and many of you will be having some type of party or family get-together. With all the media attention I know you have the swine flu, colds and the regular flu on your mind but food recalls and food poisoning are right up there in importance. Eating and hosting functions at home are on the rise due to the tight economy. Many people are not aware of basic steps to prevent food poisoning in their own kitchens. Did you know that bacteria are not only found in food but lurk in your kitchen sponge and on your counter tops? The last thing you want to do is send anyone home with food poisoning.
Let’s scrub up on food safety with some easy tips to keep your kitchen clean and safe and your family healthy. So how do you stay healthy and prevent food poisoning without becoming germ phobic? I’ve compiled tips from the Centers for Disease Control and Prevention, the USDA and the FDA. Their websites have a lot of info if you want even more tips.
Let start with your kitchen sponge. If you use a sponge or a dish cloth in your kitchen, wet it and toss it in the microwave for one minute on high every day, run it through the dishwasher daily or sanitize it in water with bleach. If you use it to wipe up raw meat juices, wash it out with soap and hot water and nuke it again. Or use recycled paper towel so you can toss it. Not as green an option but a safe one. If you use a dish cloth and this goes for dish towels as well, use a fresh one each day and wash the dirty ones in hot water. You know what I’m talking about…..that dish cloth or towel that stands on its own and is stinky….bacteria heaven. And while you’re at it sanitize the sink when you’re done in the kitchen. Wash it with hot soapy water or bleach water…about 1 teaspoon of bleach per quart of water…it’s cheap and easy. You can mix it up in a plastic spray bottle to keep on hand.
When you walk in your kitchen at home or at work, the first thing I want you to do is wash your hands. You would think washing hands is a no-brainer but you’d be surprised how many people use their computer keyboard, cell phone, TV remote or other items known to be covered with bacteria and then touch food in the kitchen or food anywhere for that matter. This is a very easy way to cross contaminate or spread germs from one item to something else…in this case, the keyboard to the cutting board or counter or microwave…whatever you are using or to the food itself. So wash well, count to 20…you know…1 Mississippi, 2 Mississippi. Or use a hand sanitizer if a sink isn’t available.
I’m sorry I even have to mention this but washing hands after a visit to the bathroom is not even worthy of a discussion…just do it….many people don’t and germs transfer from the door handle to your hands and then to everything you touch and eat.
Do you use the microwave most every day to cook your breakfast sandwich or frozen dinner? Then you don’t want to miss this tip. Many people just toss the item in the micro for a little while and think they’re good to go. Not so. Microwaves can cook unevenly and leave cold spots in your food where bacteria can survive. It’s really important to follow the directions on the package of the item you’re cooking. These items have been tested and the microwave cooking directions are specific to them. Standing time is important as cooking actually continues during this time. You want the item to be cooked completely through and reach the necessary internal temperature to prevent food poisoning. It’s a smart idea to have a food thermometer. This way you can check the internal temperature which in most cases should be at least 165 degrees. You can find food thermometers in hardware stores, kitchen stores or house wares departments and they’re inexpensive.
Now it’s important to wash your watermelon and cantaloupe, citrus and other melons before you cut them. Why? Remember that you cannot see, taste or smell bacteria but it’s there. We know now that bacteria hang out on the skins of watermelon and cantaloupe and if you don’t wash them, guess where the bacteria go when you cut into the fruit with a knife? You got it…right into the flesh of the fruit and then you eat it.
Now that produce comes from all over the world, it has many opportunities to become contaminated. My motto has basically become to assume the produce is contaminated and wash it before you eat it. Wash all products from apples and carrots to kiwi, grapes and berries…doesn’t matter what it is. Even if you plan to peel it, wash it first because of what we just talked about.
And last but not least…how long can food sit out at your party, in front of your TV, or on the counter before bacteria starts to grow? Two hours and that’s it…then it needs to go in the fridge or else be on ice or heated to maintain a safe temperature.
Be smart and savvy when it comes to protecting your health and your family’s health from food poisoning and the often severe illnesses that can result. Put these tips we’ve talked about into action and help keep the bad bugs at bay.
Do you have friends or family members who are losing their vision? Perhaps they’ve been diagnosed with age-related macular degeneration or AMD which affects the central vision and results in significant vision loss or even blindness. Did you know that AMD is the leading cause of vision loss as you get older? What if you can add certain foods to your diet to help prevent AMD down the road? Data from the Age-Related Eye Disease Study (known as AREDS) reported in the May 2009 issue of the journal Ophthalmology found that participants whose diets were high in certain nutrients including vitamin E and C, zinc, lutein, zeaxanthin, and omega-3 fats had the lowest risks of age-related macular degeneration. Close to 2500 people were followed for 10 years.
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