Nutrition on Tap

A recent lunch at Local Three Kitchen & Bar got me thinking about the popularity of craft beer. This farm-to-table focused Atlanta restaurant boasts a beverage list with nearly a dozen craft beers on tap and two pages of bottled beers representing an impressive bevy of breweries from locally crafted to internationally known. Printed next to the name and origin of each lager, pilsner and ale is the percent alcohol by volume (ABV) contained within such as a Blanche de Bruxelles from Belgium with a demure 4.5% and to a Unibroue La Terrible from Quebec with a hefty 10.5%. (For comparison, wines range between 12 percent and 14 percent ABV.) In any potent potable as the percent alcohol content goes up so does the number of calories, so this got me wondering more about beer’s nutrition profile. Long associated with an unhealthy paunch –the beer belly - it turns out just the opposite can be true. Registered dietitian Andrea N. Giancoli who professes, “I love my lagers” says “Beer contains more water than wine so it’s more hydrating and fills you up so helps curb your intake. Dark beers are especially satisfying because they’re richer tasting.” Giancoli shares nutrition facts on beer’s health benefits in the Winter 2011 issue of the American Dietetic Association’s member publication, ADA Times. She says, “When it comes down to it, we’re a nation of beer drinkers so dietitians should know more about this popular beverage so they can better advise Americans.”

Heart Health and Beyond
Red wine often gets all the glory as a heart-healthy drink, but it’s the ethanol in all alcoholic beverages, including beer and spirits, that’s associated with a lower incidence of heart disease, gallstones, risk of type 2 diabetes and improved brain function in older adults. The recently released US Department of Agriculture’s 2010 Dietary Guidelines for Americans include a recommendation for moderate alcohol consumption: one drink per day for women, two drinks per day for men.
What’s a drink? Wine- 5 ounces, Beer-12 ounces, Spirits- 1.5 ounces.

With beer as your drink of choice, you’re downing more than ethanol for your health. “Beer specifically has been associated with additional health outcomes, including lowering the risk of kidney stones in men compared to other alcoholic beverages, possibly due to its high water content and diuretic effect,” Giancoli notes, “Compounds in hops may also slow the release of calcium from bone that is implicated in kidney stones. Additionally, beer drinkers seem to have a more protective effect towards greater bone mineral density due to the high content of the mineral silicone in beer.”

During an interview in Atlanta this week, when I told him of beer’s nutritional pluses, Kevin Concannan, who is the USDA Under Secretary for Food, Nutrition and Consumer Services (as well as a beer drinker) replied, “This is the best news I’ve heard in years.”

A Toast to Beer’s Many Boasts - Source of B vitamins including vitamin B12: One 12-ounce regular beer provides 3 percent of the recommended daily amount of B12 for adults. Source: USDA Nutrient Database
- Fluid fiber: While the USDA Nutrient Database currently lists beer’s fiber content as zero, Giancoli says recent research conducted by brewing chemists shows lager contains up to 2 grams of soluble fiber per liter, while dark beers can contain up to 3.5 grams.
- Protein in small amounts: One 12-ounce regular beer contains 1.64g protein
Source: USDA Nutrient Database

Co-owner of Local Three, Ryan Turner, who promotes artisan food and craft beer pairings on the restaurant’s menus reveals, “I didn't know about the protein, but I was aware of the nutrients and fiber. I need to justify my own consumption somehow with my doctor, so this is great to know.”

Hearts & Health: Seeing Red for Valentine's Day

Seeing Red to Find Healthy Foods

From long stemmed roses to heart shaped cards and boxes of chocolates, red is the primary color for expressing sentiments on Valentine’s Day. So with hearts in mind here are a few reasons to seek out the red colored foods that promote heart health.
Blue, purple, green, yellow, orange or red; the natural pigments in foods are clues to the identity of nutrients that lie within. (This does not include the many colors of M & M’s.) The color map to good eating applies principally to plant based foods. The Produce for Better Health Foundation’s website www.fruitsandveggiesmoremattes.org includes a list of foods arranged by color. Since individual pigments are associated with different health promoting plant compounds called phyto-chemicals, it’s important to eat fruits and vegetables from each color group. That’s why it’s a good idea to eat a rainbow of produce to benefit from the unique array of vitamins, minerals, and fiber that each color group has to offer.
When you see red in fruits and vegetables it’s a sign that they contain the healthy plant compounds called lycopene and anthocyanin. These dietary good guys, classified as antioxidants, are associated with promoting heart health, memory function and a lowered risk of certain cancers including prostate cancer. Reddish orange tones in foods such as red peppers and tomatoes are an indication that beta-carotene, another potent antioxidant, is also in the healthy mix.

A Red Hot List of Healthy Foods

Fruit:
Red apples
Blood oranges
Cherries
Cranberries
Red grapes
Pink/Red grapefruit
Red pears
Pomegranates
Raspberries
Strawberries
Watermelon

Vegetables:
Beets
Red peppers
Radishes
Radicchio
Red onions
Red potatoes
Rhubarb
Tomatoes

Chocolate covered berries and cherries:

Sure these confections are a sweet indulgence but you can feel good about the fruit inside - if it’s a fresh cherry and not a maraschino- because cherries and strawberries contain anthocyanins, the mineral potassium, vitamin C, and fiber. Jumbo sized fresh strawberries dipped in dark chocolate are a delicious and nutritious choice for your Valentine. What about the chocolate? If it’s a dark chocolate then you’re getting the health benefits of even more antioxidants.

The Juicy Scoop on Florida Grapefruit

Sure it's easy to find fresh seasonal fruit under the summer sun, but did you know that winter is the best season for citrus? Gorgeous grapefruit from Florida are tumbling into supermarket produce sections and ready for you to section into breakfast bowls, over dinner salads, over yogurt and even as a wonderfully sweet and tart dessert. Cut juicy pink grapefruit in half and run under the broiler for a few minutes to caramelize the natural sugars in Florida grapefruit. Refreshing Florida grapefruit tastes like sunshine and not only brightens up winter taste buds; it offers a terrific source of vitamin C, potassium and dietary fiber.
One-half of a medium Florida grapefruit contains only 60 calories. With fewer than 100 calories per 8-ounce serving, grapefruit juice contains fewer calories than many commonly-consumed 100 percent fruit juices. It's the juice you want for weight control!!
Not only is it peak grapefruit season, but February is National Grapefruit Month, so here are some delicious ideas for infusing the fresh flavors of Florida grapefruit and 100 percent grapefruit juice into meals and snacks.

Delicious on its own, grapefruit also pairs perfectly with a number of foods to provide added flavor and nutrients to your favorite dishes, making a tasty addition to citrus salsas, salads and post-workout smoothies. Here are some ideas to add tangy sweetness to your meals:

• Toss grapefruit segments into a shrimp stir fry to add a punch of tangy flavor and great texture.
• Reach for grapefruit segments as a topping for cereal, waffles, pancakes, or in a low-fat yogurt parfait.
• Bake half of a medium Florida grapefruit with a topping of brown sugar for a twist on the traditional breakfast treat.
• Marinate chicken in grapefruit juice for zesty, mouth-watering flavor.
• Freeze grapefruit juice in ice pop holders for a nutritious frozen treat.
• Prepare salad dressing with grapefruit juice instead of vinegar for a citrus flavor burst.
To learn more about the health and nutrition benefits of grapefruit and 100 percent grapefruit juice, check out the new Florida grapefruit Facebook page and application, “Juicy Scoop.” http://www.facebook.com/juicyscoop
This interactive new site offers the inside scoop on the most effective workouts, best new restaurants, functional foods, cool styles and beauty secrets. Also, be sure to check us out on Twitter @JuicyScoop to receive all of the hottest updates.

Juice Scoop Event in Atlanta this Thursday.I'll be at Lennox Square Mall on Thursday, February 3rd from 5pm - 8pm with tasty samples of my recipe for Grapefruit Avocado Salsa. Prizes and fun with a fitness expert and make up artist, too.

Kitchen Gadgets to Love

Whether they’re competing on “Iron Chef” or getting ready to prepare a dish for a restaurant guest, professional chefs begin by gathering ingredients and getting organized. This is called “mise en place” — a French phrase that loosely translates to “everything in its place.” If one of your resolutions for this year is to eat more healthfully and to learn to prepare delicious and nutritious dishes, why not give your kitchen a diet makeover so that it will be easier for you to whip up quick and healthy meals at home? Here are a few tools that cooking pros love:

Garlic press. Add aromas and healthy antioxidants to sauces, salad dressings or sauteed vegetables with minced garlic. These s little gadgets allow you to crush unpeeled cloves without scenting your fingers with garlic perfume. Find them at Cook’s Warehouse. www.cookswarehouse.com

Slow cooker. Quickly becoming a fixture in modern kitchens, slow cookers do the work for you while you’re away for the day. Toss ingredients in before work so dishes are ready for dinner. Slow cookers and pressure cookers concentrate flavors so less salt or fat is needed in recipes, and long braising times tenderize lean cuts of meat.

Microplane grater. This long, thin and graceful gadget makes it easy to add fresh lemon zest to recipes and can be used to grate hard cheeses such as Parmiagano Reggiano . A Microplane is much easier to use than stand graters that can threaten manicures and knuckles.

Immersion blender. Dietitian Jill Nussinow, an expert on vegetarian cooking, shares her favorite gadgets for a healthy kitchen on her website www.veggiequeen.com and includes the hand-held immersion blender for turning steamed veggies into smooth purees for delicious soups or to thicken sauces without adding butter, cream or flour. Also great for making single serve fresh fruit smoothies.

Mini-food processor. These petite powerhouses are less expensive than big food processors and take up less counter space. Easy to use to chop up a batch of onions, bell peppers, celery, parsley or shallots in the just the right amount for recipes.

Mini kitchen scale. “Take the guess work out of portion sizing and get better results when following baking recipes”, says Susan Nicholson, Atlanta based dietitian and author of 7 Day Menu Planner for Dummies. Her cookbook includes kitchen basics section called “The Tools of the Trade: Cookware and Appliances.”

Salt grinder. Upgrade your salt shaker and grind salt from large crystals. Freshly ground sea salt (as with peppercorns) can taste more intense so you use less on foods to get the same zing. Amy Myrdal Miller, dietitian at the Culinary Institute of America notes that while table salt and sea salt are both made up of sodium chloride, “sea salt can contain slightly less total sodium. For instance, a teaspoon of fine grain table salt contains 2360 milligrams of sodium. Fine gain sea salt contains 2160 milligrams of sodium per teaspoon.”

2010 Finally Arrives in 2011!!

The calendar may read 2011, but the 2010 update of US Dietary Guidelines for Americans is a tad overdue and is expected to make its debut sometime very soon. As you’ve no doubt heard, the American diet could use some improvements to battle obesity and help prevent diet related illnesses such as heart disease, diabetes and cancer. The goal of the update includes an emphasis on advice based on the latest nutrition research; a lot of which has emerged since the last guidelines were released five years ago. So, what does a healthy diet look like these days? Are there clearly defined dietary devils and darlings so we know what to avoid and what to add to our plates? Addressing these questions was the job of the 2010 Dietary Guidelines Advisory Committee (DGAC) established to update the 2005 Dietary Guidelines by taking a look at current consensus in nutrition science and advising leaders at the US Department of Agriculture (USDA) and the US Department of Health and Human Services (HHS) on what Americans should be eating today. What we’re waiting for now is the official publication of the 2010 US Dietary Guidelines. Already alerting consumers there may be meal planning changes in the works, the website for mypyramid.gov reminds visitors that the diet advice on the site is currently based on the 2005 guidelines and shares this link to check on the development of the new guidelines. www.DietaryGuidelines.gov

What’s New in Nutrition?A menu of the DGAC’s dietary suggestions which we may soon see incorporated in the final version of the US Dietary Guidelines includes this broad conclusion, “On average, Americans of all ages consume too few vegetables, fruits, high-fiber whole grains, low-fat milk and milk products, and seafood and they eat too much added sugars, solid fats, refined grains, and sodium.” Translation: Spend more time exploring the produce section and less time eyeing fried chicken in the deli.

Get Off The SofasRemember all the talk about “couch potatoes” referring to sedentary habits that contribute to weight gain? Well now couches are joined by sofas! The 2010 Dietary Guidelines report warns that “SoFAS” (solid fats and added sugars) contribute about 35 percent of calories to the American diet for kids, teens and adults. ‘Solid fats’ refers to the fat in butter, cheese, stick margarine, vegetable shortening (oils which are hydrogenated to be solid at room temperature) and the fats in meats. ‘Added sugars’ doesn’t need much explanation but don’t forget that includes soft drinks.



The 2010 “Uncle Sam Diet”, if you will.

DGAC Report: “Shift food intake patterns to a more plant-based diet that emphasizes vegetables, cooked dry beans and peas, fruits, whole grains, nuts, and seeds.”

Translation: Check out the vegetarian entrees on menus when dining out, even if you’re not a vegetarian, to increase intake of valuable nutrients including fiber and antioxidants.

DGAC Report: “Increase the intake of seafood and fat-free and low-fat milk and milk products and consume only moderate amounts of lean meats, poultry, and eggs.”

Translation: Lean toward low fat dairy and lean meats. For instance, from flank steak to top sirloin, there are 29 different cuts of beef which qualify as lean with less than 10 grams of fat per serving.

DGAC Report: The committee included advice to encourage the enjoyment of healthy food and pointed to the benefits of Mediterranean-style dietary patterns.

Translation: Enjoy platters of grilled fish and lemons, vegetables drizzled with olive oil and sliced melon for dessert. A glass of wine is OK, too.

DGAC Report: “Significantly reduce intake of foods containing added sugars and solid fats because these dietary components contribute excess calories and few, if any, nutrients.”

Translation: Don’t waste calories on sugar sweetened beverages and deep fried foods. If you do, spend those calories wisely with smaller portions enjoyed less frequently.

DGAC Report: “Reduce sodium intake.”

Translation: Shaking a salt habit doesn’t have to mean suffering with bland foods. Add a world of healthy flavors with fresh herbs, dried herbs, spices, citrus, vinegars, salsas, garlic and mushrooms.

DGAC report: “Lower intake of refined grains, especially refined grains that are coupled with added sugar, solid fat, and sodium.”

Translation: Looks like we better go easy on the donuts and tortilla chips.

http://tinyurl.com/4rbwl8y

Eat More in 2011! Hungry to Learn How?

OK...you'll have to choose a lean hot dog and a whole grain bun but......

When it comes to weight control, calories still count, but the new PointsPlus program recently introduced by Weight Watchers International considers that some calories count more than others. For instance, foods higher in protein and fiber are assigned lower PointsPlus values because the body has to work harder to process them, essentially burning calories to convert protein and fiber into energy. Conversely, foods higher in fat and carbohydrate are assigned higher points values because the body more easily processes them and stores them as body fat. Atlanta dietitian, Marie Spano says, “Weight Watchers takes into account the principle that our body spends more energy processing protein and fiber whereas we spend little energy on carbs and fat.”

So, a calorie consumed really isn’t always a calorie in the human body.
The new PointsPlus approach is a big change for Weight Watchers, a diet program with a fifty year history. “A lot has changed in the science of nutrition since the original points system was developed,” explains registered dietitian Stephanie Rost, Director of Program Development for Weight Watchers International, “So it’s important to us looking at 2011 and beyond that our program reflects the latest research and that’s the main impetus for the completely new system.” Also part of the new math, taking into consideration the impact foods have on satiety. Lean protein foods, including non fat dairy products, and whole grain foods high in fiber, help dieters feel fuller longer so meals are more satisfying even if total calories in the meal is less.
Here’s an example comparing two breakfast meals each containing 270 calories.
A medium croissant with a pat of butter.
OR
1 poached egg, 1 slice of light whole-wheat toast with pat of light butter and 3 ounces of Canadian bacon.
The croissant is assigned a 7 PointsPlus value.
The ham and eggs breakfast is assigned only a 6 PointsPlus value; because it’s higher in protein and fiber. Spano likes the new plan, “One thing I saw on the old program is that people would eat their points in processed carbs to stay within the limits and then they’d be hungry and overeat and their diet was unbalanced. This new plan seems more balanced and I’m thrilled to see that they are taking protein into account now.”
Fruits and Vegetables Go Free
Another big shift in Weight Watchers’ diet advice is that now most fruits and vegetables, including fresh, canned or frozen, have zero PointsPlus values. Rost explains that it’s a powerful incentive to improve diet quality. She says in the past for instance, a banana was 2 points and so was a 100 calorie snack pack, so members would skip the fruit to eat cookies, “It’s fun to see what you can add with zero points and amazing to being able to shift behavior to make healthier choices.” Spano points out that you still have to count points for some produce, “Certain veggies, especially the starchy ones such as corn, potatoes and peas do have higher PointsPlus values. 1 cup of corn kernels has 4 PointsPlus and corn on the cob has 2 PointsPlus. And that fast food baked potato with veggies and cheese – it will cost 11 PointsPlus while 1/2 cup of mashed potatoes has 3 PointsPlus.” Of course, any added butter or salad dressing will rack up additional PointsPlus; even when the veggie is a freebie. In the fruit category, grapes and oranges may have 0 PointsPlus, but turn them into juice and you’ll count 2 points per ½ cup. Dried fruit and fruits canned in syrup all have PointPlus values, too.
Even if you’re not a member of Weight Watchers International there are valuable lessons to learn from their time tested approach. What remains the same in the world of Weight Watchers is the focus on four pillars for weight loss success: diet, activity, behavior change and group support. But, now the fruit salad is free.

Hot Tips for Eating to Beat Winter Cold Season

Craft Atlanta's Woodfire Oven Welcomes with Smokey Aromas & Cozy Feel


The holiday season is upon us and along with the festive lights and music we look forward to each year; we often encounter the not so welcome sounds of coughing and sneezing. Winter colds and flu, unfortunately for some, are part of the holiday happenings. Health officials advise the two most important things you can do to ward off a winter ills is to wash your hands and try to steer clear of folks who have a cold. But, what you eat and drink can make a difference too. Good nutrition plays a starring role in keeping your immune system in high gear. Now, that doesn’t mean you have to mega dose on certain vitamins or stock up on foods claiming to be “immune boosters”. It turns out there are no super foods to help you battle bacteria and viruses. However, a short fall in the consumption of certain key nutrients can weaken your immune system so you’re more vulnerable to germs. What do immune cells need to be their fighting best? Registered dietitian Sharon Palmer, editor of Environmental Nutrition newsletter says research points to well balanced diet including foods sources of the mineral zinc and vitamin such as C, E and D as well as probiotics in yogurts, “It’s important to keep in mind that foods contain a synergy of nutrients that work in unison to provide health benefits versus supplements which only provide one or two nutrients. Here’s more reason to make every bite count, with delicious, whole foods bursting with nutrients.” Turns out the time tested advice to ‘eat your vegetables’ is the foundation for firming up immune function, too. The generous roasted root vegetable side dish served at Craft Atlanta offers a delicious solution for healthy dining out this winter. Chef Kevin Maxey oven roasts a mix of parsnips, golden beets, rutabaga, winter squash and baby carrots tossed in olive oil and a little sherry vinegar.


Diet to Dodge the Sniffles, at Least Shorten Duration
Vitamin C: Increases the production of infection fighting white blood cells and antibodies to create protective coating on cell surfaces. The latest research, according to The National Institutes of Health, does little to support the belief that vitamin C’s a sure thing to prevent a cold, but it plays a key role in speeding up recovery. Vitamin C rich foods: orange juice, grapefruit, citrus fruits, tomatoes, strawberries and bell peppers. Flying this holiday season? Order a hydrating and healthy mix of half orange juice and half sparkling water from the in-flight drink cart.
Vitamin E: Found to reduce the risk of upper respiratory infections such as the common cold. One of the most important antioxidant vitamins it stimulates the production of natural killer cells that seek and destroy invading germs. Vitamin E rich foods: nuts, olives, olive oil and leafy greens. Attention holiday party goers: people who don’t exercise, consume a lot of alcoholic beverages and smoke need even more vitamin E to support the immune system.
Vitamin D: The “sunshine vitamin” so called because our skin produces vitamin D when it’s exposed to sunlight is emerging as a big player in the immune system. Hmmm, could it be a coincidence that the incidence of cold and flu is up when we spend more time inside during the winter? Go out for a walk in the winter sun and enjoy vitamin D containing foods such as salmon, sardines and fortified milk products.
Zinc: The body uses the mineral zinc to build infection fighting T-cells. The elderly are often deficient in zinc, so it’s an important nutrient to prioritize as we age. Many studies show zinc’s the thing to help shorten the duration of a cold. Zinc foods: red meat, poultry, seafood (notably oysters), beans and nuts.
Probiotics: Live cultures in yogurts increase populations of beneficial bacteria in the gut, which is the front line defense of our immune system. Palmer says, “It is the largest immune organ in the body, accounting for 25 percent of immune cells.”
Beta Carotene: Found in orange colored foods such as carrots, butter nut squash, sweet potatoes and mangos, this powerful plant antioxidant becomes immune-boosting vitamin A in the body.
Mushrooms: Palmer’s focus on immune research for Environmental Nutrition, found that mushrooms are capturing scientists’ attention. A 2007 study published in The Journal of Nutrition, found that a powder made of white button mushrooms significantly increased killer cell activity when fed to laboratory mice. More palatable is the array of wild and foraged mushrooms consistently featured on Craft Atlanta’s menu. Feed your immune system and appetite for flavorful foods by ordering Maxey’s Winter Greens Salad with Roasted Hen of the Woods Mushrooms and Pumpkin Seed brittle.