Spinach Elegante

This recipe is packed with antioxidants and flavor. Serve as a side dish with meat, poutry or fish. Or, an entree can be made by adding a package of tofu.

Spinach Elegante

1 Tbsp. olive oil

1 small onion, chopped

3 cloves garlic, chopped

2 tsp. dried oregano

2 tsp . dried basil

1 red pepper, rinsed, seeded and chopped

1 16 oz. bag frozen chopped spinach, thawed

½ c. fresh chopped parsley
1/4 tsp. salt
1/4 tsp. black pepper

1 4 oz. package goat cheese

2 Tbsp. grated parmesan cheese

In skillet, heat oil over medium heat with onion and garlic until cooked, but not brown. Add oregano, basil and red pepper and cook for 2-3 minutes. Add spinach, parsley, salt, pepper, and stir until combined. Add goat cheese and mix well with other ingredients and heated through. Transfer to a serving dish. Sprinkle with parmesan cheese and serve. Makes 6 servings.

Per serving: 165 calories, 13 gm PRO, 17gm CHO, 7 gm FAT, 4 gm saturated, 2 gm monounsaturated, 5 gm fiber, 285 mg sodium, 10592 IU Vitamin A (212%), 146 mg Vitamin C (244%), 525 mcg Vitamin K (656%), 414 mg Calcium, 1203 mg Potassium, 10 mg Iron.

For Osteoarthritis Glucosamine and Omega Fatty Acids

Many people suffer with pain and disability from osteoarthritis (OA). A number of different prescription medications and herbal remedies have been studied and utilized to assist in alleviating arthritic pain and improving mobility. A recent study conducted in Germany revealed that a combination of glucosamine sulfate and omega fatty acids reduced pain in those suffering from OA.

The study was conducted on 177 people suffering from moderate to severe hip or knee OA. The participants received a supplement of either 1500 mg glucosamine sulfate or a combination of glucosamine sulfate and omega fatty acids (which contained 444 mg fish oil which contained 200 mg omega fatty acids). A number of studies have revealed consuming 1500 mg of glucosamine sulfate in one dose is more effective that consuming supplements over the course of the day.

Over a six month period results revealed that there was a reduction in morning pain and stiffness in the knees and hips. Those in the glucosamine only group experienced between 41.7 to 55.3 percent; those in the combination group experienced a reduction of 48.5-55.6 percent.

The lead researcher, Dr. Joerg Gruenwald, commented on the potential mechanism in that the combination likely worked synergistically. “Omega-3 fatty acids inhibit the inflammation process in OA, whereas glucosamine sulfate further supports the rebuilding of lost cartilage substance.”

In the treatment of arthritis, the above is only one component. Exercise, nutrition, weight management and other existing health conditions all play a role in intervention. Discuss individual treatment with your healthcare practitioner.

Holiday Brownies

It's that time of year where a little relaxation can come in handy with all of the celebration. These brownies add a little lift to the holidays. The calming effects of unsweetened cocoa powder, along with the crunch of heart healthy walnuts and oats make for a rich and satisfying treat. The peppermint extract and cinnamon add that holiday touch. Enjoy!


Makes 16 servings

½ cup butter or plant sterol fortified margarine, melted
½ c. granulated sugar
2 eggs, beaten
1 tsp. vanilla extract
¼ tsp. peppermint extract
½ c. enriched flour, sifted
½ cup unsweetened cocoa powder
1 tsp. ground cinnamon
½ tsp. baking powder
1/2 tsp. salt
1 cup Oats (preferably long cooking)
½ c. chopped walnuts

Preheat oven to 350°F. Grease a square 8X8 inch baking pan. In large bowl, mix ingredients in listed order. Pour into pan. Bake for 25-30 minutes. Let cool for 10-15 minutes before cutting. Dust with cocoa powder if desired (as pictured).

Per brownie (analysis made with butter and walnuts): 115 calories, 3 gm PRO, 13 gm CHO, 6 gm FAT, 3 gm Saturated Fat, 3 gm Monounsaturated Fat, 75 mg omega fatty acids, 27 mg Cholesterol, 1 gm Fiber, 4 gm Sugar, 98 mg Sodium.

Improved Mood Found With Carbs

Considering going on a weight loss diet? With the bounty of weight loss programs available, some new information has surfaced about the composition of weight loss diets and mood.

Researchers in Australia recently conducted a study to evaluate the effect dietary composition had on mood and behavior. One hundred six overweight/obese individuals whose average age was 50 were studied for a year. Participants were divided into two groups: 55 consumed a low carb high fat diet (4% carbohydrate, 35% protein, and 61% fat with 20% being saturated); 51 consumed a high carb low fat diet (46% carbohydrate, 24% protein, 30% fat, and 8% being saturated).

During the study, measurements included cognition, mood, anger-hostility, and depression. In the first two months, both groups lost weight (~ 30 lbs.) and experienced an increase in mood. No real secret there, eh?

The researchers noted that both groups followed a specific regimen which included counseling. However, as time progressed, those who consumed the low fat diet maintained a better state of mind versus those on the low carb diet who tended to be more negative.

A few reasons for such a difference were postulated by the researchers. Following a low carb diet may be difficult in the long term, especially for those on a Western type diet which includes more carbohydrates. Living with the type of structure a low carb regimen entails can be difficult to maintain, particularly in social situations. The low carb diet also had an effect on serotogenic functions in the brain. These functions have been associated with depression and anxiety. Conversely, a high carb diet can potentially increase serotonin synthesis.

Here’s what happens: Serotonin is manufactured in the brain and acts like a neurotransmitter. It is synthesized in the body by the amino acid tryptophan and the enzyme tryptophan hydroyxylase, which forms 5-hydroxytryptamine, also known as serotonin. Foods high in protein, such as beef, poultry, dairy, nuts, etc. contain higher levels of tryptophan. After an individual consumes a meal high in these proteins, the tryptophan levels actually drop. The reason is that tryptophan is an amino acid and competes with other amino acids to enter the brain. Consequently, only a small amount of tryptophan actually enters the brain, so serotonin levels do not increase.

However, when a higher carbohydrate meal is consumed, it causes the body to release insulin. What happens next, according to nutritionist Elizabeth Somer, is that with a rise in insulin, more amino acids are absorbed into the body, but not the brain. One exception is tryptophan, which remains elevated and therefore can enter the brain and increase serotonin levels. Another key to help open the door to serotonin synthesis is an adequate supply of vitamin B6, (found in chicken, fish, pork, liver, kidney, whole grains, legumes, and nuts).

So, in summary, if you want to be a little “happier” while reducing your caloric intake, consuming a higher quantity of complex carbohydrates would likely be the ticket. Complex carbs include grains, pasta, rice, fruits, and vegetables. Additionally, carbohydrates provide quick and sustained energy, along with fiber, which improves digestion and satiety. Eating a balance of protein, carbohydrate and fat at meals and snack time can keep blood sugar steady (which also regulates hunger and mood), and improves nutrient absorption.

Some snack examples include:
-Half sandwich
-Fruit, veggies or crackers with cheese, cottage cheese, hummus or nut butter
-Bowl of cereal
-Unsweetened yogurt with cereal, nuts, and fresh or dried fruit
-A small salad with greens, veggies, beans and vinegar with a drizzle of olive or canola oil
-A small taco or quesadilla
-Steamed pork dumplings
-Chocolate milk

Osteoporosis Part II

In Osteoporosis Part I, we reviewed basic information regarding some of the causes of the condition. A few factors contributing to preserving bone health included exercise, calcium and Vitamin D. While calcium and Vitamin D are key players in the maintenance of our bones, a few additional compounds included in the mix are Vitamin K, magnesium, phosphorus and iron. They all play a part in the structure and maintenance of our bones.


Vitamin K comes in two forms, K1 and K2. K1 is the form which is involved in normal blood clotting. K2 is the more potent of the two and plays a role in maintaining bone metabolism. Another role K2 plays is in circulatory health. It assists in protecting arteries from calcification (plaque build- up). Sources of K1 include green leafy vegetables and plant oils, such as soybean and canola. K2 can be found in fermented soybeans (natto), dairy products, and egg yolks. The current recommended daily allowance (RDA) for Vitamin K is 120 i.u. for men and 90 i.u. for women over 30. An important note for those taking anti-clotting agents, such as Coumadin/Warfarin: a high intake of Vitamin K is not recommended as it can interfere with this medication. Discuss this with your healthcare provider.

Magnesium has been linked to improving bone mineral density and quality. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, “60% of the magnesium in our bodies is found in our bones in combination with calcium and phosphorus.” Magnesium has been linked to blood pressure reduction, and a low intake of magnesium may also be linked to Type 2 Diabetes. The RDA for magnesium is 420 mg/day for males over 30 and 320 mg/day for females over 30. Sources include green leafy vegetables, nuts, seeds, whole grains and chocolate. Some antacids and laxatives also contain magnesium. While it is safe to consume high levels of magnesium in food, excessive supplementation (>350 mg/day) may be toxic.

Phosphorus is another mineral that plays a key role in not only bone health, but tissue growth. 85% of phosphorus in our bodies is found in our bones. The RDA is 700 mg for men and women over 30. Dairy products, meat, eggs, poultry, cola beverages, and many processed foods contain phosphorus. If calcium intake is low and phosphorus intake is high, it may interfere with calcium absorption. The Tolerable Upper Intake is 4000 mg/day for individuals 9 to 70 years of age; after age 70 it is 3000 mg/day.

Iron plays a role in the strength of our bones by assisting certain enzymes in the formation of bone matrix. The RDA for iron is 8 mg or men over age 19, and 18 mg for women age 19-50 and 8 mg for women over 50. Intake over 45 mg/day is not recommended. The heme form of iron is the better absorbed and is found in red meat, shellfish, liver, and poultry. Non-heme sources of iron include canned beans, green leafy vegetables, and fortified foods. Calcium can interfere with iron absorption; however, Vitamin C can enhance it. If you are taking supplements of either kind, taking calcium and iron at a separate time of day will assist in the improved absorption of each mineral.

Here are a few mealtime examples to assist in optimum absorption:

-A cheese and spinach omelet. Eggs contain iron. Spinach contains some calcium and iron. Cheese contains calcium. To improve the iron absorption of the eggs and spinach, accompany the omelet with a glass of citrus juice, tomato juice, citrus fruit, or kiwifruit.

-Having a cheeseburger? Beef contains iron. Cheese contains calcium. Accompany the burger with some broccoli or cabbage slaw and red or green peppers. A few extra slices of tomato can boost Vitamin C content as well. A refreshing dessert of mixed berries and melon also provide a boost of Vitamin C.

Of course, Vitamin C is available in supplement form. The RDA is 60 mg/day. The food source seems like a lot more fun though.

To be sure, there are additional compounds that contribute to our bone health than those listed above. Some of these include boron, copper, fluoride, isoflavones, and zinc. In the meantime, eating a variety of foods can make a difference in our health and keep us standing strong!

Osteoporosis Part I

Osteoporosis is a condition that can cause bones to thin and become weak. While osteoporosis can occur at any age, it is more common in those over age 50. According to the National Institute of Arthritis and Musculoskeletal and Skin Diseases, osteoporosis is a major health threat for over 44 million Americans, 68 percent of which are women. The majority of individuals affected by osteoporosis are women. Some experts believe women may have a greater risk of developing osteoporosis due to their bones being lighter and less dense. The hormonal changes of menopause (a reduction in estrogen, which normally helps preserve calcium in the bones) may also cause an acceleration of the process. Men are also susceptible. One out or every two women and one out of every four men will have an osteoporosis related fracture in their lifetime.

Risk factors for osteoporosis include:

• Being thin or having a small frame
• Consuming a diet low in calcium
• Physical inactivity
• Overactive thyroid
• Kidney disease
• Cushing’s syndrome
• Long term consumption of strong anti-inflammatory drugs used to treat rheumatoid arthritis and asthma
• Women who have their ovaries removed before age 40
• Family history of the disease of fractures after age 50
• Smoking
• Alcohol consumption (2-3 ounces per day)

Many people with osteoporosis have no idea they have it. Thankfully, we live in a time where it is becoming routine to screen for osteoporosis. A bone mineral density test called a dual-energy x-ray absorptiometry (DXA) measures bone density. The test is very similar to having an x-ray. Many a time, individuals are diagnosed with osteopenia. Osteopenia is a condition where the bone density is found to be low. Being diagnosed with osteopenia does not necessarily mean you will develop osteoporosis, however the risk to develop it is greater. Osteopenia can be caused by a few factors including genetics, low bone mass development during adolescence, or medical conditions or treatments that can affect bone health. In the case of either osteopenia or osteoporosis, your healthcare provider will likely advise a lifestyle to include regular weight bearing exercise along with a diet to maintain good bone health. Medication may also be prescribed for prevention or treatment of either condition.

Tips for improving bone health

Weight bearing activities can improve bone density. There is consistent evidence that has shown that the risk of hip fracture alone is reduced by 20-40 percent when individuals are active versus sedentary. Regular exercise also helps build and maintain muscle mass, along with balance and reaction time. Walking, cycling, jogging, basketball, rollerblading, running, tennis, weight lifting are all examples. Swimming has been shown to have some benefit, although not as much as the weight bearing activities. Calcium, Vitamin D, magnesium, Vitamin K, and iron can all play a role in the absorption of calcium. An increased intake of Omega 3 fatty acids has also been shown to be of benefit in bone health.

Food sources of calcium include dairy products, dark green leafy vegetables (spinach, kale, turnip greens, mustard greens, collard greens), fish with bones, such as sardines, canned salmon (you can mash or puree the bones in a food processor to decrease the risk of choking), tofu fortified with calcium, along with other calcium fortified foods (e.g. calcium fortified orange juice) can contribute to the cause. Dairy products are the better absorbed form of calcium.

Another way to increase calcium consumption is the use of vinegar when making soup stock with bones. A little vinegar added to the stock will dissolve some of the calcium from the bones, thus adding an added benefit to your soup stock. While food and sunshine are the better absorbed sources of calcium, supplements with calcium carbonate (for those with normal stomach acid secretion) and calcium citrate (preferably with some added vitamin D) are also sources for those who do not eat many calcium containing foods. An important point to remember with calcium is that the body can only absorb about 400-500 mg of calcium at a time. Remember that when eating/taking supplements. Consume sources throughout the day.

Average daily recommended intake of calcium is:
1000 mg for adults 18-50
Postmenopausal women on estrogen 1200 mg
Postmenopausal women not on estrogen 1500 mg
Men and women 51 years and older 1200 mg
Pregnant/Lactating women 1200 mg

Source: National Academy of Food Science and Nutrition Board 2000, National Institute of Health

Vitamin D in particular plays a large role in the absorption of calcium. Many foods have it added. Sources include Vitamin D fortified dairy and cereal products, egg yolks, and fish such as salmon, sardines, catfish, and tuna. Another source of it is sunshine. In regards to supplements, both vitamin D2 Vitamin D3 are compatible. Those who live in sunnier climates tend to have a better chance of absorbing this vitamin, thus improving calcium absorption. Many who live in the northern climates have less exposure to sunlight, particularly in winter.

Fifteen minutes of sun a few days per week (before applying sunscreen) can help the body produce Vitamin D. The recommended daily intake of Vitamin D is 200 IU ages 19-50, 400 IU ages 51-70, 600 IU 70 and older. These recommendations date back to the late 1990’s. New evidence suggests we may need higher intakes of Vitamin D. Daily intake of up to 1,000 IU has been shown to be safe for infants and adults. Excessive use of Vitamin D over 2,000 IU per day can lead to toxic levels in the blood, along with excessive calcium in blood and urine, and risk of kidney stones.

Older adults tend to have more difficulty absorbing both calcium and Vitamin D. Individuals with dark or highly pigmented skin also have difficulty with absorption of Vitamin D. Dark pigment in the skin may reduce Vitamin D synthesis from sunlight up to 95%. Vitamin D expert Michael Holick, PhD, MD states that “Darker skinned people need 5-10 times as much exposure to synthesize the same amount of Vitamin D as lighter skinned people.” Additional supplementation may be of benefit. Someone with osteoporosis may benefit with 400 IU of Vitamin D twice a day.
Sidebar: Speaking of Vitamin D, some studies suggest that Vitamin D may play a role in lowering the risk of breast cancer, multiple sclerosis, and possible other conditions. Keep on the lookout for more research on these topics.

Snack Ideas

• How about a glass of ice cold milk (or homemade chocolate milk)?
• Calcium fortified orange juice along with a few crackers and a slice of cheese
• Cup of plain yogurt with cereal and nuts
• String cheese with an apple, pear, or grapes
• Melted Brie Cheese with sliced apple or pear on toast

For more information regarding bone health, you can refer to the National Institutes for Health Osteoporosis and Related Bone Diseases. The website is http://www.osteo.org/

Sources
http://www.niams.nih.gov/Health_Info/Bone/Osteoporosis/default.asp
http://www.webmd.com/food-recipes/features/are-you-getting-enough-vitamin-d?page=2&print=true#

Spinach and Sundried Tomato Quiche

Serve this quiche with a fruit or vegetable salad and some hearty whole grain bread as pictured. Individual portions can also be frozen for an easy to grab and heat meal.

Spinach and Sundried Tomato Quiche
Serves 6
1 9-inch unbaked deep dish pie shell, thawed
½ c. thawed and drained frozen chopped spinach
¼ c. chopped sundried tomatoes (hydrated if necessary)*
*Rehydrate tomatoes according to package directions if too dry to work with
2 ounces grated parmesan or asiago cheese
3 large eggs
1 c. Land O’Lakes fat free half and half
½ c. light sour cream
¼ tsp. black pepper
¼ tsp. salt
¼ tsp. turmeric
2 tsp. dried basil
2 tsp. dried rosemary

Preheat oven to 350°F.
With fork, poke a few sets of holes in pie crust bottom and sides.
Spread spinach and chopped sundried tomatoes over bottom of pie crust.
Sprinkle half of the cheese on top of vegetable mixture.
In large bowl, beat eggs. Beat in half and half and sour cream until well blended. Add spices and herbs.
Pour mixture into pie crust and sprinkle remaining cheese on top.
Place quiche on cookie sheet and put in oven. Bake for 35-40 minutes or until quiche is set and slightly browned. If crust begins to burn, reduce oven temperature until mixture is set.
Remove from oven and let rest for 10-15 minutes before serving.

Per serving: 312 calories, 11 gm PRO, 25gm CHO, 19 gm FAT, 122 mg cholesterol, 537 mg sodium, 333 mg Potassium, 221 mg Calcium, 96 mcg Vitamin K, 2196 IU Vitamin A, 2 gm fiber, 3 gm sugar