Fall is here and the weather is changing. Excitement is in the air for cooler weather and fall activities. Many people crave grounding foods in the fall like nuts, pumpkin, and sweet potatoes. Switching your eating in the fall can help with digestion, increase your energy, and prepare you for the upcoming winter. Fall foods provide many natural benefits and help us reconnect with the cycle. The fall is a perfect time to experiment with new recipes in the kitchen. Start small – try one new recipe per week. Many rewards come out of cooking your own food!

The following list provides foods in season for fall:

• Winter Squash (acorn, butternut, buttercup, delicate, hubbard, kabocha)
• Apples
• Beets
• Belgian endive
• Brussels Sprouts
• Cranberries
• Corn
• Figs
• Grapes
• Mushrooms
• Parsnips
• Pears
• Pomegranates
• Pumpkins
• Quince
• Sweet potatoes
• Swiss chard

There are plenty of simple and tasty recipes to check out in the fall. Here is one of my favorites! This delicious and healthy recipe for creamy pumpkin soup is sure to keep you warm and satisfied this season.

Creamy Pumpkin Soup with Curried Pecans Recipe

Prep Time: 10 minutes
Cooking Time: 25 minutes
Yields: 4 servings

Ingredients:

• 1 tablespoon extra virgin olive oil
• 1/4 cup chopped onion
• 2 tablespoons curry powder
• 15 ounces pumpkin, pureed
• 2 cups low-sodium vegetable broth
• 3 tablespoons pure maple syrup
• Sea salt and freshly ground black pepper
• 1/4 cup pecan pieces
• 11 (14-ounce) can unsweetened coconut milk

Directions:

1. Preheat the oven to 375°F. Heat the oil in a large pot over medium heat. Add the onion. Cover and cook until softened, 5 minutes. Stir in 1 tablespoon of the curry powder and the pumpkin puree, then whisk in the broth until smooth. Add 2 tablespoons of the maple syrup and season to taste with salt and pepper. Simmer for 10 minutes to allow flavors to develop, stirring occasionally.
2. While the soup is simmering, make the curried pecans. In a small bowl, combine the pecan pieces with the remaining maple syrup and toss to coat. Sprinkle with the remaining curry powder, tossing to coat. Place the pecans in a small baking dish and bake until toasted, about 10 minutes. Set aside to cool.
3. Meanwhile, use an immersion blender to puree the soup right in the pot. Otherwise, transfer the soup to a blender or food processor and puree until smooth. Stir back into the pot. Return the soup to the stovetop, turning the heat to low. Whisk in the coconut milk, taste to adjust seasonings. Heat until hot, do not boil. Serve the soup garnished with the pecans.

Recipe posted on December 13, 2010 by Integrative Nutrition

Notes: Courtesy of Chelsea Fyrberg

Nutrient claims are statements found on food packages that help to quantify the amount of a particular food component, such as calories, sodium and cholesterol. The Food and Drug Administration (FDA) inspects the foods and evaluates which statements are valid. It is important to remember that focusing on a particular nutrient should not be the intention of consumers in maintaining a healthy balance. Celebrating and criticizing particular nutrients takes us away from our need to eat whole and natural foods as nature provides. The ingredient list should be the center of attention on a nutrition facts label. You most likely have chosen a healthier option if you find a packaged food with a few ingredients (preferably organic) listed and with words you can pronounce. The nutrient claims on food packages can be confusing to the public. The following list provides the meaning behind some common nutrient claims (this list is not conclusive).

To learn more about how to navigate a nutrition label, schedule an appointment with a Registered Dietitian today!

Source:

http://www.heart.org/HEARTORG/GettingHealthy/NutritionCenter/HealthyDietGoals/Frequently-Asked-Questions-About-Nutrition-Labeling_UCM_306703_Article.jsp

http://www.myfooddiary.com/Resources/label_claims.asp#calories

http://www.fda.gov/Food/GuidanceComplianceRegulatoryInformation/GuidanceDocuments/FoodLabelingNutrition/FoodLabelingGuide/ucm064911.htm

Trans fats are made by an industrial process that chemically converts liquid fat into solid fat. This process is also known as hydrogenation, where hydrogen is added to the fat and converts the original fat’s chemical structure to make it more shelf stable. Trans fats are solid at room temperature and don’t spoil as quickly as natural fats like olive oil or butter.

Most people today realize that trans fats are harmful when consumed. They have been proven to affect the body on a cellular level, and the body does not recognize the new compound that is created with hydrogenation. This can lead to a toxic imbalance, and these harmful fats have been proven to raise bad cholesterol and lower good cholesterol. These events can lead to coronary heart disease and other cardiovascular complications. There is other evidence that links trans fats to cancer, diabetes, liver dysfunction, infertility in women, depression, and Alzheimer’s disease. Among other things, trans fats are commonly found in packaged baked foods (cookies, candy, donuts), deep fried foods, peanut butter, coffee creamer, puddings, and margarines.

In 2006, the Food and Drug Administration required all labels to list the trans fat content on their products. However, the FDA also gave room for misleading on the labels. The current law is stating that a product with less than 0.5 grams of trans fat can “round down” and indicate trans fat as 0 grams per serving. Today, companies are still able to have trace amounts of trans fats in their products. Research shows that small amounts can add up, especially if the consumer is having more than one serving of the particular food. What does this mean for consumers? Even though an advertisement can list “trans fat free”, consumers still need to check the ingredient list for trace amounts of trans fat. This is the only way to ensure that the food is 100% clear of these harmful fats. The label should be scanned for words like “shortening” and “hydrogenated”. A healthier alternative should be selected if these words appear on the label.

The good news is that there are many other healthy choices in the supermarket to choose from! There are natural brands of many of the foods mentioned above without hydrogenated oils. The market is driven by the choices consumers make and we have a right to proactively choose healthier alternatives. These choices will ultimately force manufacturing companies to create new recipes.

Most of us know we need to eat more fruits and vegetables. The United States Department of Agriculture (USDA) is recommending to eat half your plate as fruits and vegetables at every meal. Some authorities claim numbers even as high as 13+ servings per day for optimal health. However, it’s certainly easier said than done. Our busy lives, multiple jobs, children, traveling, social activities (etc.) make it understandable that people today are more susceptible to eat fast foods and quick, convenient treats. Life’s demands can get the best of many of us.

Despite our busy American lifestyles, healthier options have been emerging in our society that can be taken advantage of. Raw food bars, vegetarian options at restaurants, urban gardening, and menus with calorie/nutrient amounts are trending in a positive direction into our culture. Unfortunately, many people still lack the understanding of why fruits and vegetables are essential in our diet. It is hard to adapt these principles without understanding the true reasoning behind all of it. To name a few, did you know that greens alone can do all of the following:

• blood purification
• improved circulation
• cleared congestion
• promotion of healthy intestinal flora
• promotion of subtle and light energy
• lifted spirit and elimination of depression
• improved liver, gallbladder, and kidney function
• cancer prevention

Calorie for calorie, dark leafy greens are known to be among the most concentrated source of nutrition of any food. Kale, for example, is known for its antioxidant benefits and aids in expelling free radicals and helping to fight against degenerative diseases. It also has fiber, which helps with satiety and prevents overeating. Greens help to balance the pH of your body. Many modern foods are acidic in nature and can lead to health issues. Greens help to neutralize acidic foods and keep your body at a healthier pH level.

Adding greens back into your diet may feel overwhelming at first. If you do not even know where to begin, try adding one at a time. Do not force it! Let your innate hunger for greens come back naturally by slowly incorporating more greens into your diet. Your body craves what it remembers. Broccoli, bok choy, napa cabbage, kale, collards, watercress, mustard greens, broccoli rabe are some of the many to choose from. Arugula, endive, chicory, lettuce, mesclun, and wild greens taste great raw.

Greens can be made in a variety of methods like steaming, boiling, sauteing in oil or water. Boiling makes green plump and relaxed. Steaming makes greens more fibrous and tight. Raw greens can be refreshing, cooling, and supply live enzymes. Green smoothies and blended salads are additional ways to eat greens. If you are interested in learning more about nutrition and/or the health benefits of greens in your diet, schedule an appointment with a Registered Dietitian today.

Calcium is one of the most abundant minerals in the body, representing about 1%-2% of the total body weight. Calcium plays many vital roles in the body, and is known for assisting with blood coagulation, muscle action, heartbeat, and nerve function. It is better known for its role in helping to maintain the development of bones and teeth. Bones and teeth represent about 99% of the body’s calcium, and our body pulls from this storage if inadequate amounts are supplied in the diet.

Adequate intake of calcium is 1,000mg per day for men and women ages 19-50 years old. Deficiency of calcium can include symptoms that affect mostly bone and muscle. Tetany, rickets, and osteoporosis are common diseases associated with calcium deficiency. Tetany is a condition characterized by intermittent muscle contractions that fail to relax, muscle spasms, or numbness/tingling in the hands and feet. Rickets is a condition where children have softened bones. Osteoporosis is a condition of thinning bone tissue and porous bones. Calcium deficiency has also been associated with the development of hypertension, colon cancer, and obesity.

Weight-bearing exercise, such as walking or jogging increases calcium absorption. However, caffeine, alcohol, and smoking decrease the absorption. An upper limit of 2,500mg per day is cautioned for those ages 1 year and older. Conditions such as constipation, nausea, vomiting, loss of appetite, kidney toxicity, confusion, and irregular heart rhythm can occur with excessive amounts.

The best way to obtain calcium in your diet is through whole foods. Calcium is most commonly known to be found in milk-based products. However, many people do not realize that calcium can be obtained and found in many plant-based foods, some of which include: greens such as collards, mustard, kale, and bok choy; tofu coagulated with a calcium compound; soymilk; fruit juice; cereals; blackstrap molasses; and broccoli.

Many of the foods mentioned below can be easily added to the diet to ensure proper calcium intake. A salad with 1 cup beet greens, 5 dried figs, 1 ounce of almonds, and orange slices provides approximately 400mg of calcium. This is already almost half of your recommended daily allowance. If you are interested in learning more about nutrition, schedule an appointment with a Registered Dietitian today.

The following provides the calcium content in some non-dairy foods:

Irritable bowel syndrome (IBS) is a gastrointestinal disorder with abdominal pain, accompanied by diarrhea or constipation. This syndrome can lead to alterations in frequency and form of bowel movements, and is the most common gastrointestinal complaint in the United States and Canada. It is estimated to affect as many as 20% of the population. IBS symptoms can be aggravated by stress, anxiety, depression, and emotional trauma.

Individuals with IBS have been found to have an increased sensitivity to stimulation of the gastrointestinal tract. This means that the same stimuli in normal patients do not result in symptoms that patients with IBS experience. Increased levels of the hormone serotonin, as well as infectious and inflammatory components could be causes as well. Abdominal pain, alteration in bowel habits, gas, and some upper gastrointestinal symptoms (reflux and noncardiac chest pain) are major symptoms for IBS.

Gas is produced when food passes into the large intestine and is only partially digested. Intestinal bacteria can act on the undigested food, and by-products of their metabolism result in gas production. Patients with IBS can have an increased sensitivity to certain foods, such as lactose, wheat, high-fat foods, caffeine, sorbitol, or high-fiber foods.

Symptoms of IBS can lead individuals to change their food intake, or avoid specific foods altogether. This can subsequently lead to nutrient deficiencies, potential underweight, and malnutrition. Nutrition therapy goals will focus on decreasing anxiety, normalizing dietary patterns, assuring adequate nutritional intake, and taking the necessary steps to reduce gas production. Individuals with IBS should focus on increasing fiber to 25 grams per day, as tolerated. If sensitivity to high fiber foods initially occurs, adding one high-fiber food at a time is recommended. Adequate fluid and hydration are necessary as well. Probiotics and prebiotics have also received attention for their potential use in IBS. Additional nutrition advice can be discussed with a Registered Dietitian. Set up your appointment today by calling 215-735-7992.

Did you know that life would cease to exist without enzymes? We are constantly bombarded with information regarding proteins, fats, and carbohydrates – in other words, “macro” nutrition. Not as much emphasis is placed on the “micro” nutrition that fuels our system every day. Micronutrients are specific nutrients that are needed by our body in smaller amounts, but this is not to say that they do not play a pivotal role in our physiology. Micronutrients encompass vitamins, minerals, phytonutrients/phytochemicals, and enzymes.

Enzymes can be the answer for vitality, weight loss, immunity, and longevity. Enzymes act as energizing forces or “catalysts” to speed up biochemical reactions in our body. Enzymes perform special functions in the body and are required for all metabolic processes, including cellular reproduction, metabolism, growth, digestion, elimination of wastes, thinking, reasoning, immunity, and memory. There are three classes of enzymes: metabolic enzymes (working in the body’s blood, tissues, and organs), digestive enzymes (produced in the body for digestion), and food enzymes (contained in raw food). Every cell, tissue, organ, and system functions from enzyme reactions. Even minerals, vitamins, hormones, and neurotransmitters need enzymes to be present in order to function properly. Without them, life would cease to exist.

Foods found in nature in their raw state have an abundant supply of enzymes. Mother nature has placed enzymes in raw food to aid in the digestive process instead of forcing the body’s own supply of enzymes to do this. We inherit a specific amount of enzymes at birth, and this can be decreased as we age by eating an enzyme-deficient diet and too many processed foods (ie packaged foods) and fast foods. Enzymes are affected by temperature and food enzymes are destroyed at temperatures above 129F. This is important to remember because many people are eating foods that are too heavily processed and cooked at too high a temperature, which subsequently decreases or diminishes enzyme activity. Without the proper amounts of food enzymes in our diet, our organs work harder and begin to wear out over time. This can manifest into degenerative diseases like cancer, heart disease, and diabetes. Raw foods with live enzymes help to alleviate the stress put on our organs.

Now that spring is here, green smoothies are a perfect way to add some life back into your diet! Check out this website for some delicious green smoothie recipes:

                        http://www.rawfamily.com/recipes

It seems to be a big challenge for many of us to properly nourish our bodies in the winter. Comfort foods such as macaroni and cheese and hot cocoa can be even more tempting when the weather is brisk outside and we are striving to stay warm. Unfortunately, these comfort foods can be high in calories, fat, and sodium (to name a few). They can also wreak havoc on our health and lead to increased weight, lower energy levels, and depletion of vital nutrients that are essential to our well-being. We need the nutrients found in fruits and vegetables more than ever in the winter months to fight off colds and retain our vitality. It is essential to choose seasonal, local, and organic fruits and vegetables as often as possible.

Seasonal and local foods are important for several reasons. Seasonal foods give you the nutrients that nature intended for that specific time of year. Also, many of the fruits and vegetables we see in the supermarket today are being transported at great distances and are picked too soon before they are fully ripe. This is detrimental to the nutrient density of the foods and causes these foods to be highly depleted in vitamins, minerals, and other essential ingredients. In addition, foods transported at a great distance can be sprayed with chemicals and other harsh ingredients in order to ripen or prolong the freshness. The produce then has even less vital nutrients and is laden with chemicals and artificial ingredients.

Seasonal food will likely come from a local farm. This in turn is a great benefit to our environment and your wallet. Some delicious winter vegetables include potatoes, turnips, broccoli, cauliflower, carrots, beets, squash, fennel, endive, kale, and brussels sprouts. Winter fruits include oranges, grapefruits, pomellos, tangerines, clementines, kiwis, kumkwats, lemons, and pears. This list is not conclusive and the availability of foods will vary by region. The following website is a great resource to finding local and organic farms in your area:

www.localharvest.org

Seasonal Recipe for Winter:   Potatoes with Kale

Ingredients

• 1 pound medium red potatoes
• 4 cups shredded kale (see procedure below)
• 2 tablespoons extra-virgin olive oil
• 1 large onion, chopped
• Salt to taste

Instructions

1. Cover the potatoes with water and boil them until tender. Peel while hot, then cool in cold water and drain. Cut into thick slices. Refrigerate if you are cooking the potatoes in advance.
2. Just before serving, wash the kale, drain, and remove the stems and midribs. Stack leaves, roll up lengthwise, and shred crosswise.
3. In a large skillet, heat the olive oil and add the onion. Sauté over medium-high heat, stirring, until onion just begins to brown.
4. Add kale, tossing it about until it all wilts. Reduce heat to medium and stir-fry kale for 5 minutes.
5. Add the potatoes and cook until they are heated through. Season to taste and serve.

Nutrients Per Serving – Serves 6
Calories: 135.9
Protein: 3.5 grams
Fat: 5.0 grams
Saturated Fat: 0.7 grams
Monounsat Fat: 3.3 grams
Polyunsat Fat: 0.6 grams
Carbohydrate: 20.5 grams
Fiber: 3.3 grams
Cholesterol: 0.0 mg
Vitamin A: 6,366.3 IU
Vitamin E: 1.3 mg/IU
Vitamin C: 51.7 mg
Calcium: 72.1 mg
Magnesium: 33.7 mg

Recipe found from www.DrWeil.com

It’s February! The New Year is fully on its way and a whole month has gone by since we’ve all made those resolutions to eat healthier, lose some weight, and start exercising more. Now is a good time to check in on those goals and evaluate your progress. In the winter we tend to seek food that make us feel warm and comforted, but many of these can be high in calories and fat. This can also be a challenging time to keep up your good intentions to exercise, when it’s chilly outside and so much more tempting to stay cozy on your couch. Keep in mind eating well and exercising also helps to boost immunity and prevent illness during the winter months. With some planning and creativity, you can keep on top of your goals for keeping the weight off and staying healthy.

1. Work out at home – If it’s too cold outside for you to even think about going out to the gym, why not try a new exercise DVD, or pick up some weights. Put on some music and dance or do some good old fashioned jumping jacks. You can even download exercise videos online. Since you don’t have to even leave your living room, there’s no excuse for not working out.

2. Walk indoors – On a treadmill, of course, but if you don’t have one you can put on your sneakers and head to your local mall. Aim to walk 30 minutes to 1 hour, and to keep your heart rate up be sure to save any shopping errands for afterwards. Check with your mall to see if they open early for walkers or if they have any walking clubs.

3. Try a new indoor (or outdoor) sport – Volleyball and tennis are fun ways to stay active, and are not for the warmer months only. Indoor team sports will also help keep you motivated because you have people depending on you to keep the game going. And, since winter only comes once a year, take advantage of the activities of the season and go ice skating, snowboarding, or skiing.

4. Go shopping – for winter workout clothing! Invest in gear that is appropriate for exercising outdoors. If you are comfortably dressed for the weather, you will be more likely to get outside.

5. Supplement with Vitamin D – Shorter days and keeping indoors means less exposure to sunlight, which can lead to lower levels of Vitamin D production in your body.

6. Enjoy the winter harvest – While in summer we naturally think of fresh fruits and veggies, winter has its own gems when it comes to produce. Vitamin-rich fresh foods in season include beets, broccoli, brussels sprouts, citrus fruits, kale, kiwis, persimmons, sweet potatoes, winter squash, and turnips.

7. Sip a cup of cocoa – using skim milk and sweetened with half the sugar or a little agave. A hot cup of green tea also makes a soothing substitute when you start getting those candy bar cravings.

8. Eat whole grains and healthy carbs – These boost serotonin, the “feel-good” brain chemical that helps us beat the winter blues. Try whole grain breads, brown rice, and pasta, as well as sweet potatoes and pumpkin.

9. Warm up with soup – Broth-based soups chock full of beans and veggies are filling and satisfying on a cold winter’s day. A homemade soup using dried beans or lentils is easy to make. Avoid creamy soups which are high in fat and calories or canned soups which are high in sodium.

Tuscan Chicken, Bean and Spinach Soup

YIELD: 6 Servings COURSE: Soups/Stews Ingredients 1 tablespoon olive oil 1 tablespoon unsalted butter 2 garlic cloves, minced 1 cup cup chopped carrot (about 3 medium) 1 medium onion, chopped 1 1/2 cups sliced mushrooms (about 6 ounces) 2 cups chopped peeled butternut squash (about 1 3/4 pounds) 2 (15-ounce) cans cannellini beans, rinsed and drained 4 cups fat-free, less-sodium chicken broth 2 cups organic vegetable broth (such as Emeril’s brand) 1 tablespoon Italian seasoning 3 cups cups shredded, cooked chicken breast 2 slices Applewood-smoked bacon, cooked and crumbled 10 ounces fresh spinach 1/2 teaspoon freshly ground black pepper 1/2 cup (2 ounces) grated fresh Parmigiano-Reggiano cheese Preparation 1. Heat oil in a Dutch oven over medium-high heat; add butter, stirring until melted. Add onion and next 4 ingredients (through garlic); cook 3 minutes, stirring frequently. Mash 1/4 cup beans with a fork. Add beans, broths, and Italian seasoning to pan; bring to a boil. Reduce heat and simmer 10 minutes or until vegetables are tender, stirring occasionally. Add chicken; cook 2 minutes or until thoroughly heated. Add black pepper and spinach, stirring occasionally until spinach wilts (about 3 minutes). Ladle about 2 cups soup into each of 6 bowls; top each serving with 5 teaspoons cheese and 11/2 teaspoons bacon.

Nutritional Information

Amount per serving Calories: 401

Saturated fat: 4.1g

Monounsaturated fat: 3.7g

Polyunsaturated fat: 1.2g

Fat: 10.7g Protein: 31.2g

Carbohydrate: 41.7g

Fiber: 9.6g

Cholesterol: 69mg Iron: 6mg

Sodium: 743mg

Calcium: 284mg (Nutrition Guidelines for Healthy Living Cooking Light MARCH 2009)