What are Beets?

Sugar beet’s cousin, the beetroot, is gaining popularity due to the variety of health benefits it offers. Commonly referred to as simply ‘beets,’ beetroots can be enjoyed raw or cooked. Although some may be put off by beets' startlingly bright coloration, the pigments which give beets their characteristic red/purple color provide many health benefits. The bright colors in beets mean they provide plenty of antioxidants, which are compounds that can decrease inflammation. Specific antioxidants in beets have been shown to be especially beneficial for those with diabetes or insulin sensitivity. Beets have also been linked to improved heart health and a lowered risk for cardiovascular disease. 

Try this recipe for blueberry beet muffins in order to incorporate beets into your diet!

Ingredients: 

• 1 cup chopped beets (steamed or roasted and peeled)
• 1 egg
• 1/2 cup sugar
• 1/4 cup milk 
• 1/3 cup oil 
• 1 cup white whole wheat flour
• 1 cup rolled oats
• 1 tsp cinnamon
• 1 tsp vanilla extract
• 1 tsp baking powder
• 3/4 cup fresh or frozen blueberries

Directions: 

1. In a food processor, combine beets, egg, sugar, oil, and milk and process until smooth.
2. Add flour, oats, cinnamon, vanilla, and baking powder and process until just combined. 
3. Stir in blueberries. 
4. Scoop into lined muffin tins and bake at 375 degrees F for 25-30 minutes. 

Sources:

https://www.healthline.com/nutrition/benefits-of-beets
https://www.medicalnewstoday.com/articles/277432.php#nutrition
https://www.theleangreenbean.com/blueberry-beet-muffins/ 

Pumpkin Bar Recipe

Ingredients 

3 cups gluten free oats
1 teaspoon baking powder
1/4 teaspoon salt 
1 1/2 teaspoon cinnamon 
1/4 teaspoon nutmeg
1/8 teaspoon ground cloves or allspice 
1 cup canned pumpkin 
2 teaspoons pure vanilla extract 
1/2 cup unsweetened applesauce (or sub 1/3 cup melted butter or coconut oil)
1/2 cup packed dark brown sugar or coconut sugar 
1 tablespoon olive or melted coconut oil 
1/3 cup vegan chocolate chips, plus 2 tablespoons for sprinkling on top 

Instructions 

1. Preheat oven to 350°F. Spray a 9x9 inch baking pan with nonstick cooking spray. 
2. Make oat flour: Place oatmeal into blender or food processor and blend for 1-2 minutes until oatmeal resembles flour. You may need to stop blender and stir oats a couple of times to ensure that all oats have been blended. 
3. Measure out just 2 1/2 cups of the oat flour and place in a medium bowl. Whisk in baking powder, salt and spices; set aside. 
4. In a separate large bowl, whisk together pumpkin, brown sugar, vanilla extract, oil, and applesauce for 1-2 minutes until the consistency is smooth and creamy. 
5. Slowly add in oat flour mixture and mix until just combined. 
6. Gently fold in 1/3 cup of chocolate chips. Pour batter into prepared pan and sprinkle remaining 2 tablespoons of chocolate chips on top. 
7. Bake for 15-25 minutes or until knife inserted into center comes out clean or with just a few crumbs attached. Timing will depend on what size pan you use, but definitely check around 15 minutes. Once finished baking, cool 10 minutes on wire rack. 

Source: https://www.ambitiouskitchen.com/healthy-pumpkin-chocolate-chip-oat-bars-vegan-gluten-free/ 

Trusting Your Gut

Although the idea of bacteria living within the human body may be alarming to some, the hundreds of bacteria housed within the intestinal tract play an important role in proper digestion and absorption. Maintaining an appropriate balance of specific bacteria ensures the intestines can absorb nutrients being passed through them. Disrupting the balance in either direction leads to decreased nutrient absorption. The delicate balance of the gut microbiota can be disrupted by a variety of factors from stress and diet, to prolonged exposure to antibiotics. Consequences include unintentional weight changes, food sensitivities, and autoimmune disorders triggered by inflammation.

Here are some simple things you can do to maintain gut health:

• Slow down when eating: Chewing your food all the way makes it easier for the body to break down and absorb nutrients. This will alleviate some of the stress placed on gut microbiota.
• Drink water: Staying hydrated helps maintain the mucosal lining of the intestines, which in turn continues to promote healthy bacteria activity. 
• Consumption of Probiotics: Proper bacteria growth and activity can be promoted through oral ingestion of the bacteria itself or of foods which promote their activity. This can be accomplished by supplementing or by consuming foods rich in probiotics, such as yogurt and fermented foods. 
• Increase consumption of high fiber foods: Because the body takes longer to break down fiber, it promotes bacterial activity in the gut by fermenting. 

For more information, visit: https://www.healthline.com/health/gut-health#the-takeaway 

Summer Eating

With summer right around the corner, it’s time to start planning for picnics and family gatherings. While these events can often be filled with greasy or fatty foods, here are some quick tips to help lighten the meals and stay strong with your nutrition goals over the summer.

Grill

Grilling doesn’t always have to mean hot dogs. Try lean proteins such as chicken breast or a turkey burger with grilled vegetables for an easy meal that keeps your nutritional goals and summer fun on track.

Salads
Summer is a great time for fresh fruits and vegetables! Try to avoid using mayonnaise as a base for salads and use plain Greek yogurt or a light vinaigrette instead.
Dessert
Just because you’re trying to stay on track over the summer doesn’t mean you can’t enjoy desserts. Try making sorbet or even grilling fresh fruits for an easy, refreshing dessert. 

For more tips, go to: https://www.eatright.org/food/planning-and-prep/cooking-tips-and-trends/tips-for-a-healthy-cookout

An Overview of Nonalcoholic Fatty Liver Disease

While it is common for low levels of fat to accumulate in the liver, an excess buildup can be detrimental to health and wellbeing. This condition, known as fatty liver disease, can be separated into alcoholic and nonalcoholic fatty liver disease (NAFLD). As the name suggests, alcoholic fatty liver is caused by an excess consumption of alcohol that places a metabolic stress on the liver. A single specific cause of NAFLD has not yet been pinpointed, but several genetic and environmental factors have been correlated to higher risks. Those who are overweight, have diabetes, and experience high levels of blood triglycerides or cholesterol tend to have a greater chance of developing NAFLD. The extra fat carried in the liver can cause swelling and scarring in the liver, which left untreated could progress into liver cancer or failure.

Oftentimes there are no specific symptoms to suggest NAFLD in an individual, so doctors must rely on blood tests to monitor levels of liver enzymes in the blood. Since medical treatments for NAFLD have not yet been developed, treatment involves losing weight, exercising regularly and eating a healthy diet low in simple sugars and saturated fatty acids. It is recommended that those who have been diagnosed with NAFLD regularly see a doctor to monitor progression of the disease.

For more information about NAFLD, check out: https://liverfoundation.org/for-patients/about-the-liver/diseases-of-the-liver/non-alcoholic-fatty-liver-disease/#information-for-the-newly-diagnosed

Eating for the Environment

Sustainable eating involves choosing foods that are not only beneficial to ourselves, but also to the environment. This includes foods that were produced via sustainable farming practices along with foods that lessen our carbon footprint. One way to incorporate more sustainable eating practices is to shop locally, which limits the amount of fuel needed to transport the produce to market. Eating locally tends to go hand-in-hand with eating seasonally. By eating seasonal foods, you can help limit the extent to which produce is shipped cross country. Another way to accomplish this is by growing your own food. Herbs are a great example of produce that can be grown at home with minimal space requirements.  Buying food in bulk whenever possible also helps to minimize packaging and processing costs.

To read this and more about sustainable eating practices, go to: https://www.eatright.org/health/lifestyle/culture-and-traditions/sustainable-eating

What's the Deal with Soy?

It seems as though soy is in everything we eat, and everyone seems to have a different opinion on whether it is health food or if it should be avoided. Fortunately, many studies have been conducted examining the various effects of soy, especially on its role regarding hormone production.

One of the main concerns regarding soy is whether or not it stimulates estrogen production. Soybeans contain phytoestrogens, which can mimic estrogen and stimulate estrogen receptors in the body. Research is inconclusive regarding this area, since on one hand the phytoestrogens can mimic estrogen and bind to receptors, and on the other hand, by binding to estrogen receptor sites, it blocks the body's estrogen from binding. While research on this area has been mixed, a decreased correlation between soy consumption and breast cancer has been found. Additionally, research regarding the effects of soy on early puberty has found no correlation between soy consumption and an earlier onset of puberty. Similarly, no association has been found between soy consumption and decreased male fertility. Soy could also play a role in heart health if it replaces food high in saturated fat. 

For more information, see: https://foodandnutrition.org/from-the-magazine/the-science-on-soy/

What is the Ketogenic Diet?

The ketogenic diet was originally created in the early 1900s to treat epilepsy and began to become popularized for weight loss around the 1970s. The keto diet is characterized by high consumption of fats with minimal consumption of carbs. A typical breakdown of macros for the keto diet has around 80% of calories from fat, 15% from protein, and 5% from carbohydrates.

The idea is that by depriving the body of carbs as an energy source, the body will be forced to break down fat instead. Depletion of glucose in the body leads to the production of ketone bodies and a state known as ‘ketosis’. While effective for weight loss, being in a constant state of ketosis can have negative impacts on the body, such as kidney damage. Additionally, the strict restriction of so many foods can lead to micronutrient depletion. Due to electrolyte shifts and metabolic changes, it is common for those new to the keto diet to experience what has been termed the “keto flu”.

While the keto diet can be beneficial for some people, it is important that a medical professional is consulted before started to evaluate the specific nutrient needs of an individual. For the majority of individuals, maintaining a healthy, well-balanced diet will be both easy to maintain and more beneficial in the long run.

For more information about the ketogenic diet, contact a Registered Dietitian or see the November/December 2018 edition of the Academy of Nutrition and Dietetics' Food & Nutrition Magazine.

Maple-Cinnamon Oatmeal Bars Recipe

With its hearty texture and comforting flavors, oatmeal has always been a staple breakfast food.  However, what is it about this classic that makes it so good for you?

For starters, oatmeal is full of dietary fiber which has many different benefits. Fiber increases satiation, meaning it helps you feel fuller for longer. Additionally, fiber binds to cholesterol in the blood and helps draw it out, lowering cholesterol and promoting good heart health. Diets high in fiber have also been linked to lower risk for colorectal cancer and lower blood pressure. Oats also provide many essential minerals such as thiamine, magnesium, zinc and manganese.

Try these Maple-Cinnamon Oatmeal Bars for a twist on classic oatmeal!

Ingredients:

·       2 1/2 cup old fashioned oats

·       1 tsp cinnamon

·       1/2 tsp baking powder

·       1/2 tsp salt

·       1 cup milk

·       1/2 cup mashed banana (about 1 large banana)

·       1/4 cup plus 2 tbsps pure maple syrup

·       1/4 cup coconut oil

·       1 egg

·       1 tsp vanilla

·       1/3 cup chopped pecans (opt)

Directions:
1.) Preheat oven to 350 and grease an 8x8 pan
2.) Place 1 cup of the oats into a blender or food processor and blend until they are a flour  consistency.
3.) Add milk, mashed banana, egg, vanilla and oil to a bowl and whisk to combine. Add remaining oats, oat flour, baking powder, salt and cinnamon and mix well. If desired, fold in the chopped pecans.
4.) Pour batter into prepared baking pan and bake for 35-40 minutes or until edges are golden brown.

Find more information on the benefits of oatmeal at: https://www.medicalnewstoday.com/articles/270680.php.
Recipe derived from: https://iowagirleats.com/2017/04/21/maple-cinnamon-oatmeal-breakfast-bars/

Immunity Boosting Foods

As exciting as the arrival of fall is, this season is not only known for cozy sweaters and pumpkin flavored everything, but also for the sniffles and coughs that characterize flu season. Fortunately, there are many foods that help boost immunity and fight colds!

• Yogurt offers many good bacteria that helps strengthen the gut to ward off infection. Yogurt can be added to many recipes or enjoyed on its own.
• While garlic’s strong smell can be off-putting to some, the compounds that give it its smell also help give it immune boosting properties. Try sautéing garlic with seasonal vegetables for an easy fall side dish.
• Red bell peppers are high in vitamin C which helps energize the body to it can fight off colds better.
• Pumpkin is much more than a simple seasonal decoration and serves as a great source of beta-carotene and vitamin A. Pumpkin is a great addition to a baked goods and almost any fall dish.

Find this and more at: https://abcnews.go.com/Health/ColdandFluNews/story?id=614948&page=1

Baked Good Substitutes

Baked goods get a bad rap because they are often full of sugar and have low nutrient densities. However, there are a few ways to make healthy substitutes in baking recipes.

• To add more protein to a recipe, try swapping 1 cup of black bean puree for 1 cup of flour. This works well in brownies.

• To add more veggies, try swapping out noodles for zoodles (zucchini noodles), pasta for spaghetti squash, or try a lettuce wrap instead of a tortilla.

• To reduce sugar when baking, use unsweetened applesauce instead. Applesauce also works as a substitute for butter or oil in recipes for baked goods.

• When snacking, try plain Greek yogurt with fresh fruit instead of flavored yogurt.

For more ideas, see: https://greatist.com/health/83-healthy-recipe-substitutions

To Sleep or Not to Sleep

Everyone knows that sleep is good for you. However, there might be some unexpected benefits of sleep. A recent study published in the Journal of Applied Psychology showed a negative correlation between people who got enough sleep at night and eating junk food. Those who got enough sleep were better able to handle the stresses of day to day life, and therefore did not stress eat to the same extent that their sleep deprived peers did. The study also found that those with good sleep habits were more likely to have better eating habits overall.

For this information and more, go to: https://health.usnews.com/health-care/articles/2017-07-14/sound-sleep-may-help-you-junk-the-junk-food.