Monthly Archives: October 2021

Four Healthy Facts About Potatoes

by recipes, root vegetables,

There are very few of us who haven’t eaten potatoes in one form or another. Whether you enjoy them baked, roasted, mashed, or steamed, they do offer many health-promoting attributes. 

Potatoes have been around for thousands of years, originating in Southern Peru and have since spread around the world. Ultimately making it to the United States in the early 18th century. Potatoes are an incredibly filling food packed with nutrients, relatively inexpensive, and easy to grow and prepare. 

For purposes of this post we are talking about white fleshed potatoes, not sweet potatoes.

 

Health Benefits of Potatoes

 

Nutritional Content - will vary depending on the variety and how the potatoes are prepared. Let’s be honest, those deep-fried potatoes are not the healthy ones! Potatoes, however, are not always the bad guy that they’re made out to be.  They are a good source of potassium, vitamins B6 and C, niacin, pantothenic acid, and dietary fiber.

Antioxidants such as carotenoids, phenolic acid, and anthocyanin help to neutralize potentially harmful free radicals. When these free radicals accumulate in the body our risk of chronic diseases like heart disease, diabetes, and cancer can increase. According to a study published by Preventive Nutrition and Food Science antioxidant content is higher in colored potatoes such as Peruvian Blues versus the common white potato.

Blood sugar control can be improved because potatoes contain resistant starch. Resistant starch is not broken down in the small intestine and can therefore travel to the large intestine. Here it ferments and becomes food for the beneficial bacteria that make up part of your microbiome. When these beneficial bacteria are fed well, they are able to multiply and crowd out the bad bacteria. 

To keep the resistant starch high and the glycemic index low, a study published in the National Library of Medicine found that cooking potatoes, placing them in the fridge to cool, then reheating or eating them cold increased the amount of resistant starch levels. Moreover, adding vinegar to the cold potatoes helped reduce the glycemic index. This could be helpful for those managing diabetes.  

Digestive health is improved through the resistant starch mentioned above. Feeding the beneficial guys in your gut helps support a healthy digestive system. The fermentation process encourages the production of butyrate which helps to line the gut and keep its integrity healthy. Ultimately, this keeps your colon healthy. Butyrate can help battle constipation as it helps to keep stool moving through your colon. 

As you can see, potatoes offer many health benefits, but with over 200 different varieties available – how do we know which one to eat?

Solanines

One important health note when it comes to eating potatoes.  If you are someone who is affected by nightshade vegetables you may be sensitive to solanine, a plant alkaloid that can cause joint pain, bloating, gas, diarrhea, fatigue, or nausea, you should not consume potatoes.  Other foods which contain this plant compound include 

  • tomatoes (including tomatillos)
  • eggplant
  • peppers (all peppers including sweet peppers, paprika spice)
  • goji berries
  • huckleberries
  • ground cherries

 Keep in mind that black pepper is not part of this botanical family and can be safely consumed.

Types of Potatoes

There are three general categories of potatoes which include starchy, waxy, and all-purpose. Each category will have different uses and methods of preparation that will work best.

Starchy potatoes are high in starch and low in moisture. Examples include Russet, Idaho, and Gold Rush potatoes. These work well for baking, roasting, and mashing (be careful not to over work when mashing as they will become gluey). 

Waxy potatoes are low in starch and high in moisture. This category includes Fingerling, Yellow, Red Bliss, and New Potatoes (potatoes that have been harvested before fully ripe). Because of the higher moisture content, they work well when boiled, roasted, and in dishes where the potato needs to keep its shape such as potato salad, soups, stews, casseroles, and gratins. 

All-Purpose potatoes have both a medium amount of starch and moisture. Varieties include Yukon Gold, Peruvian Blue, and Purple Majesty potatoes. The all-purpose potatoes can be steamed, baked, roasted, and can often be substituted for any starchy or waxy potato.

Purchasing and Storing Your Potatoes

  • Select high quality potatoes that are firm, organic being best as much of the beneficial nutrition is in the skin. It is important to avoid wilted, sprouted, discolored, or leathery potatoes.
  • Potatoes should be stored in a cool, dark place between 45 to 50 degrees. They do not do well in the refrigerator as the starch content will turn to sugar which produces an undesirable taste. If stored at warmer temperatures potatoes may begin to sprout. A root cellar is best if you are fortunate enough to have one. If potatoes are stored at room temperature, they can last up to two weeks. 
  • Onions and potatoes should not be stored together or near each other. They both emit gases that will cause the other to breakdown. 
  • It is best to store potatoes in a burlap or paper bag to protect them from light. When potatoes are exposed to light, they produce chlorophyll which begins to turn green under the skin. Chlorophyll is not poisonous, but unfortunately this indicates a concentration of solanines in the potato which are toxic. The more light the potatoes are exposed to the greater the quantity of solanine. If there is a slight greening, it can be peeled off but if it is green and sprouting, it is best to throw out. A good motto to follow is “when in doubt, throw it out.” Even with this one safety precaution, potatoes are a great addition to your diet.

Best of all, potatoes are easy to add to any meal or be the meal itself. Whether baked, roasted, boiled, steamed, mashed, or added to other dishes, they can provide health-promoting nutrition, antioxidants to battle free radicals, resistant starch for managing blood sugar levels, and improving digestive health. 

Here is an easy and tasty recipe to enjoy.

Roasted Rosemary Fingerling Potatoes

Taking full advantage of the beauty of fingerling potatoes, these little gems are perfect for roasting and pair amazingly well with rosemary, onions, and garlic.  Plus, they add a splash of color to your dinner plate.
Print Recipe Pin Recipe
Servings 4

Ingredients
  

  • 1 pound tri-color Fingerling potatoes, washed and cut in half
  • 4 tablespoons organic extra virgin olive oil, divided plus extra for greasing
  • 3 tablespoons fresh rosemary, minced
  • 3 cloves garlic, minced
  • sea salt and black pepper to taste
  • 1 tablespoon extra-virgin olive oil
  • 2 large yellow onions, peeled and cut thinly

Instructions
 

  • Preheat oven to 425°F
  • Lightly grease a rimmed baking sheet with olive oil or line with parchment paper or a silicone baking mat
  • Place potatoes, 2 tablespoons olive oil, rosemary, and garlic in a bowl and toss to combine
  • Add sea salt and black pepper
  • Layer potatoes on the baking sheet in a single layer
  • Roast in preheated oven for 15 minutes
  • Gently toss potatoes to help them brown evenly and return to the oven
  • Roast for another 10-15 minutes, potatoes should be fork-tender
  • While potatoes are roasting, add onions and 2 tablespoons olive oil to a large skillet
  • Sautee over medium heat, stirring occasionally, until they turn golden brown, about 10 minutes
  • Remove onions from heat
  • Place roasted potatoes and sauteed onions in a large bowl and toss to combine
  • Add extra sea salt and pepper if needed
    Serve immediately
    Enjoy!

 

[expand title="Sources"] 

Hart, J. Solanine Poisoning – How Does It Happen? Michigan State University Extension. Published February 7, 2014. Retrieved from https://www.canr.msu.edu/news/solanine_poisoning_how_does_it_happen

 

Hellmann H, Goyer A, Navarre DA. Antioxidants in Potatoes: A Functional View on One of the Major Food Crops Worldwide. Molecules. 2021;26(9):2446. Published 2021 Apr 22. doi:10.3390/molecules26092446. Retrieved from https://www.ncbi.nlm.nih.gov/pmc/articles/PMC8122721/

 

Lee SH, Oh SH, Hwang IG, et al. Antioxidant Contents and Antioxidant Activities of White and Colored Potatoes (Solanum tuberosum L.). Prev Nutr Food Sci. 2016;21(2):110-116. doi:10.3746/pnf.2016.21.2.110 Retrieved from  https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4935237/

 

Leeman M, Ostman E, Björck I. Vinegar dressing and cold storage of potatoes lowers postprandial glycaemic and insulinaemic responses in healthy subjects. Eur J Clin Nutr. 2005 Nov;59(11):1266-71. doi: 10.1038/sj.ejcn.1602238. PMID: 16034360. Retrieved from https://pubmed.ncbi.nlm.nih.gov/16034360/

 

Reveille, John D. et al. "The Prevalence Of HLA-B27 In The US: Data From The US National Health And Nutrition Examination Survey, 2009". Arthritis & Rheumatism, vol 64, no. 5, 2012, pp. 1407-1411. Wiley, doi:10.1002/art.33503. Accessed 22 Oct 2021.

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What Are Prebiotics?

by prebiotics, probiotics,

You may have seen the term prebiotics in the news and thought it was a typo.  After all, at this point almost everyone knows about probiotics, those beneficial bacteria that are supportive for your health.  But what exactly are probiotics?  And what's the difference between the two?

Probiotics are bacteria that you definitely want in your gut for the health benefits they confer. They are contained in foods like yogurt, pickles (the refrigerated ones), olives, some cheeses and a number of exotic foods such as miso and kimchi, as well as food additives. These bacteria help in the treatment of problems like diarrhea and irritable bowel syndrome and in keeping your colon healthy.

But probiotics need food to survive and multiple. The cells that line the colon (colonocytes) and the good bacteria work together to protect you from invasion of harmful germs into your body, thereby preventing disease. They depend on the nourishment gleaned from food that is not digested in the stomach and small intestine. That's where prebiotics come in.

Those indigestible foods are the prebiotics, foods that serve as energy sources for the probiotics and good bacteria in the colon. Prebiotics contain indigestible starches and polysaccharides that ferment in the upper gut. The products of this fermentation are the food sources for the probiotics.

 

Health Benefits from Prebiotics

 

  • Improvement in diarrhea, both caused by bacteria and by antibiotics.
  • Relief from the symptoms of both diarrhea and constipation in irritable bowel syndrome.
  • Improvement in the symptoms and decreased inflammation in inflammatory bowel disease, such as Crohn's and ulcerative colitis.
  • Protection against cancer of the colon by keeping the colonocytes healthy.
  • Aids in lowering cholesterol levels in the blood.
  • Helps absorption of minerals such as calcium and magnesium.

 

Your health depends a lot on what you eat. Even if you are young and healthy, consuming a diet of healthy foods will help to keep your body strong and vigorous. If you have any type of chronic disease, or if you are getting older, your diet becomes even more important. 

They say laughter is wonderful medicine but so is food. Start treating your body to the foods it needs and deserves. 

Prebiotics Foods

 

  • Onions - Both raw and cooked.
  • Bananas - Try to get them slightly unripe.
  • Asparagus - Tasty and good for you.
  • Oats - Whole oats are available in cereals.
  • Apples - They also reduce cholesterol.
  • Wheat bran - Also available in cereals.
  • Chicory root - Sometimes used as a coffee substitute.
  • Leeks - Also an excellent source for vitamin K.
  • Dandelion greens - They make a great salad.
  • Jerusalem artichoke - Either raw or cooked.
  • Radishes - Great in salads.
  • Cabbage - Preferably raw, but also as sauerkraut.
bad new

Overwhelmed By Bad News?

by habits,

I read this share in social media. I love this sentence, “I learned a long time ago to not see the world through printed headlines.”

I find myself regularly reminding clients, and myself, that the media, just like any other business, is a business. Dollars depend on eyeballs. Whoever screams the loudest and shares the scariest stuff makes the most money. Our nervous systems and our mental health are paying the price for this.

It’s not easy, but we need to learn to shift our attention. These days I am doing a news fast three, sometimes four times a week. Believe me it’s still gets in, but I’m not nearly as overwhelmed.

I find it helpful to connect to the positive. I’m so grateful for my friend Bill who once a week sends an email with good news from around the world. And I love my small circle of friends who send each other funny things on a regular basis. Laughter is such a good thing.

We also need to remember to focus on the good things. The weddings, the babies, the joys and successes of others. The hard things? The challenging things? I’m not saying to ignore them, but don’t make them the centerpiece of your reality.

Don’t give into the media maelstrom.

I’ve also been spending more time in nature and highly recommend that. Sometimes just sitting outside listening to the birds and the insects. Watching the butterflies. Looking at the clouds. This is not being lazy, this is self-care and nurturing. I feel like we all need a little bit more of that.

How do you nurture yourself and “write your own headlines”?

More Greens, Please!

by grocery, health, kale, produce, recipes, vegetables, , , ,

When I mention to people that they should be eating lots of leafy greens I often hear them say, “oh, I eat a lot of salad.”  There are two problems with that statement. One is that salad in and of itself is not a leafy green vegetable, especially not if it's made with iceberg lettuce. Many people like it and it's certainly front and center at the grocery store, but it is nutritionally deficient.

I once heard JJ Virgin, celebrity fitness and nutrition expert, describe it as the twinkie of lettuces; she's got a point there and you should not be eating it. The other issue is that salad alone is not enough dark leafy green vegetables for a healthy diet, even if it's made with spinach which IS a dark leafy green.

Benefits to Adding More Leafy Greens to Your Diet

Brain Health

Cognitive challenges are on the rise. The good news is that a prospective study published in the American Academy of Neurology found that eating 1 serving a day of green leafy vegetables may help slow cognitive decline with aging! 

Healthy Aging

Again, leafy greens can help here too. Many contain beta-carotene which provides a youthful glow and actually is a natural sunscreen that works from the inside out. The beta-carotene stimulates cell turnover which helps with a reduction of fine lines and wrinkles, reduces dullness, and stimulates clearer skin.

Heart Health

A study published in the Journal of Royal Society of Medicine found that a high daily intake of green leafy vegetables significantly reduced the incidence of several types of cardiovascular disease.

Other benefits include improving your inflammatory response, balancing your blood sugar levels, boosting digestive enzymes which can improve your gut health, strengthening the immune system, strengthening your bones, detoxifying toxins, reducing cancer risk, and helping with stress relief. Wow, that is so many benefits – just from 2 to 3 cups a day. Now that you know how powerful they are, let’s look at some leafy greens that can be added to your diet.

Some Leafy Greens That Can Be Added to Your Diet

Kale

A powerful detoxifier which is also known to have anti-cancer properties, especially for breast, ovary, and prostate cancers.   Kale provides high levels of vitamins A, C, and K; very high in fiber it's also supportive to the digestive system. Kale chips are rising in popularity and can be a great way to eat a lot of kale with very little effort. 

Mustard Greens

Another great source of vitamins A, C, and K, plus some folate. Mustard greens tend to have a somewhat peppery flavor making them a better choice for more pungent dishes.

Turnip Greens

High in vitamins A, C, and K, plus folate (are we noticing a trend here?) turnip greens have a very pungent flavor and do best when steamed and served with heartier dishes.

Collard Greens

An anti-cancerous dark leafy green that are an anti-inflammatory food.  And like kale and mustard greens, collard greens are high in vitamins A, C, and K but also have high levels of folate, manganese, and calcium.

Spinach

Extremely nutrient-dense and being an excellent source of vitamin C, K, carotenes, and folic acid. It also is a very good source of manganese, magnesium, iron, and vitamin B2. Spinach has the ability to restore energy, increase vitality, and improve the quality of the blood. The flavor of spinach can be bitter with a slightly salty flavor. Spinach can contain a high amount of oxalates which can be problematic for some. You can check out more about this here. 

Swiss Chard

Both the stalk and leaves are edible and again have a bitter salty taste. Swiss chard is an excellent source of carotenes, vitamins C, E, and K, dietary fiber, and chlorophyll. It is also packed full of minerals such as magnesium, potassium, iron, and manganese. Swiss chard is a powerful anticancer food, especially for the digestive tract. Swiss chard, like spinach, can be high in oxalates.

Broccoli

A member of the cruciferous family and is an awesome source of vitamins A, C, and K as well as folic acid and fiber. Broccoli has anticancer effects, especially in breast cancer. Broccoli can be eaten raw or cooked. Both florets and stems are edible. The stem skin can be rather tough so peeling it can be helpful. You can then slice and sauté or roast.  

Cabbage

Another cruciferous veggie with powerful cancer fighting capabilities. It is packed with vitamin C, B6, potassium, folic acid, calcium, magnesium, and manganese. The phytonutrients in cabbage give it the anticancer properties. Cabbage can be eaten raw, cooked, or fermented (sauerkraut). 

You want to include a wide range of these wonderful vegetables in your diet to get a variety of benefits. You also want to include a larger amount than you are likely to eat in a salad. Try aiming for as much as 2 to 3 cups per day. To avoid confusion, that's measuring them before you cook them. All of these dark leafy greens can be cooked, steamed, sauteed, or added to soups and omelets. Plus, many of these can even be eaten raw.

Recipe

If you're looking for a delicious way to get your greens on look no further than this simple and nourishing Collard Greens Smoothie Bowl.  With the addition of green tea, you're skipping high sugar choices like juice.  By using frozen fruit and avocado, you also don't need ice to get the correct consistency.  

Collard Greens Smoothie Bowl

Print Recipe Pin Recipe

Ingredients
  

  • ½ cup chopped collard greens, washed
  • 1-½ cups frozen raspberries
  • ½ cup green tea
  • 3/4 cup pineapple chunks
  • 1/4 cup frozen avocado chunks

Instructions
 

  • Blend all ingredients together.  If needed add a little more green tea.
  • Garnish with your choice of toppings.  Some of my favorites are:
    1 tablespoon shredded coconut
    1 tablespoon seeds - pumpkin, flax, chia, hemp, or sunflower
    1 peeled and sliced kiwifruit
    ½ tablespoon cacao nibs
    1 teaspoon bee pollen

Notes

Feel free to substitute kale or spinach for the greens. And any berry works well in this recipe.
 

Leafy greens can be a powerful component to invest in your health, and there are so many to choose from to try. Breakfast, snack, lunch, and dinner are all opportunities to add more leafy greens to your diet. 

[expand title="Sources"] 

Morris MC, Wang Y, Barnes LL, Bennett DA, Dawson-Hughes B, Booth SL. Nutrients and bioactives in green leafy vegetables and cognitive decline: Prospective study. Neurology. 2018;90(3):e214-e222. doi:10.1212/WNL.0000000000004815

 

Pollock RL. The effect of green leafy and cruciferous vegetable intake on the incidence of cardiovascular disease: A meta-analysis. JRSM Cardiovasc Dis. 2016;5:2048004016661435. Published 2016 Aug 1. doi:10.1177/2048004016661435

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