7 Tips for Making Healthy Choices while Eating Out

Amy

Happy March! I feel like yesterday I was putting up my Christmas decorations, and now it is already March…where has the time gone! Throughout the year we find that we face different nutritional and health challenges. Continue reading “7 Tips for Making Healthy Choices while Eating Out”

The Truth About Fruit Juice

The Truth About Fruit Juice www.cobornsblog.com

Emily
Emily

Hello! I’m Emily, one of your newest Supermarket Registered Dietitians here at Coborn’s! I’m a self-proclaimed foodie and love breaking down the facts for you on the latest nutrition trends. This month’s topic: to juice or not to juice. While juicing is gaining popularity among foodies and health enthusiasts alike, as a Registered Dietitian, I’m leery about recommending this health trend. What can be so wrong with eating your days’ worth of fruits and veggies in one sitting? It encourages consumption of these nutrient powerhouses, right? This is true, however, there’s one important thing missing here: fiber. Continue reading “The Truth About Fruit Juice”

Getting enough Calcium

Foods Containing Calcium - Getting enough Calcium - www.cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

From a nutrition standpoint, many people think of dairy products being rich in calcium and vitamin D.  Yes, that is true, but you still always want to check the label of percentage daily values of these nutrients to make sure in fact your dairy selection is high in those nutrients. Wait, let’s back up, why do we care about calcium? Calcium is needed for our heart, muscles, and nerves to function properly and for blood to clot. Inadequate calcium significantly contributes to the development of osteoporosis. Many published studies show that low calcium intake throughout life is associated with low bone mass and high fracture rates. National nutrition surveys have shown that most people are not getting the calcium they need to grow and maintain healthy bones.

When looking at daily value (DV), 5% of a nutrient is considered low in that particular nutrient and 20% or higher is considered high in that particular nutrient.  I always remind people to check their yogurts, especially for vitamin D.  Many have vitamin D, but most of them only have a little bit.  Be sure to read those labels and check out the percentage daily value section of the nutrition facts panel.  Also, be sure to choose low fat options as dairy products can be very high in saturated fat, the not so good fat, the fat we want to limit each day.  It is recommended to consume no more than 20 grams per day according to the FDA, however if you have heart disease or another condition it is most likely lower.

Dairy products are a great way to get calcium, but what if someone is lactose intolerant, on a special diet, or just doesn’t care for dairy products, what are some other food choices rich in calcium, you ask? Well here is a list of different food items and their amounts of calcium.  I have also included a chart below that shows how much calcium you should be taking in each day!

Keep in mind, if you don’t have lactose intolerance, dairy is a great food group to include each day. And did you know that all of those alternative milks like almond milk and coconut milk are not necessarily better for us.  Check out last month’s blog to learn more!

Calcium Contents - Getting Enough Calcium - www.cobornsblog.com

Recommened Calcium Intakes - Getting Enough Calcium - www.cobornsblog.com

Peach and Wellness,
Ashley

Click Here for more articles written by Ashley
Eat Healthy Shop Smart with Ashley - www.cobornsblog.com

 

 

5 Ways to add Beans to your Diet!

Beans are good for you! Are you getting enough in your diet? Learn more at cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

You may have heard that beans are good for you! I’m here to reiterate that message and put some extra emphasis on that statement. Beans are AMAZING for you and you should try to incorporate them as often as possible.

Why? Beans are an excellent source of fiber, protein, and iron.  They are unique from other proteins sources such as animal products because they have fiber – a nutrient that is lacking from the average American diet. Oh, and I almost forgot to mention, my favorite benefit, they are so cheap! People tell me all the time, I can’t afford to eat healthy because it costs more! Not always the case and here is a great example of that – I’m referring to chickpeas (garbanzo beans), black beans, navy beans, pinto beans, cannellini beans, aduki beans and kidney beans NOT green beans.

Buying a variety is best as they have slightly different nutrients and different tastes so it depends on the recipe and what the recipe calls for.

As far as nutrition it is best to buy beans in all different forms canned and dried. Note that canned is just as nutritious as dried.  The main concern will be the added sodium, but if you buy no salt added or reduced sodium that takes care of the salt.  Even if you buy regular canned beans, draining and rinsing the beans for 2-4 minutes reduces the sodium by up to 41%.  Buying canned is so much more convenient as you don’t have to cook them and you will probably eat them more often thus reaping their nutritional benefits as compared to if you have to cook them each time.

Here are my top 5 ways to add more beans to your diet!

5 ways to add beans to your diet - www.cobornsblog.com

Here are a few of my favorite recipes to get you started! And, of course, I had to add the recipe for black bean brownies!

Fudgy Black Bean Brownies

Fudgy Black Bean Brownies - www.cobornsblog.com #Vegetarian

Fudgy Black Bean Brownies
Serves: 16
 
Ingredients
  • 15 Oz. Can Black Beans, drained and rinsed
  • 3 Large Eggs
  • 3 T. Canola Oil
  • ¾ Cup Granulated Sugar
  • ½ Cup Unsweetened Cocoa Powder
  • 1 tsp. Vanilla Extract
  • ½ tsp. Peppermint Extract (optional)
  • ½ tsp. Baking Powder
  • Pinch of Salt
  • ½ Cup Mini Semi-sweet Chocolate Chips, divided
Instructions
  1. Preheat the oven to 350°F.
  2. Lightly oil or coat an 8×8-inch baking pan or dish with nonstick cooking spray and set aside.
  3. Place the black beans in the bowl of a food processor and process until smooth and creamy.
  4. Add eggs, oil, sugar, cocoa powder, vanilla extract, peppermint extract if desired, baking powder and salt.
  5. Process until smooth.
  6. Add ¼ cup of the chips and pulse a few times until the chips are incorporated.
  7. Pour the batter into the prepared pan, smooth the top with a rubber spatula and sprinkle with the remaining ¼ cup chocolate chips.
  8. Bake 30 to 35 minutes or until the edges start to pull away from the sides of the pan and a toothpick inserted in the center comes out clean.
  9. Cool in the pan before slicing into 2-inch squares.

 

Quinoa Salad with Black Beans and Mango

Quinoa Salad with Black Beans and Mango Recipe - www.cobornsblog.com #Vegetarian #Vegan

Quinoa Salad with Black Beans and Mango
 
Ingredients
  • 1 Mango, peeled and diced small
  • 1 Red Pepper, seeded and diced as small as you can get it
  • 1 Cup Scallion, chopped
  • 1 Cup Fresh Cilantro, chopped
  • 2 T. Red Wine Vinegar
  • 2 T. Grapeseed Oil
  • ¼ tsp. Salt
  • 2 Cups Quinoa, cooked and cooled
  • 1½ Cups Black Beans, drained and rinsed (a 15-ounce can)
Instructions
  1. Combine mango, red pepper, scallions, and cilantro in a mixing bowl.
  2. Add the red wine vinegar, grapeseed oil, and salt and stir to combine.
  3. Add the quinoa and stir until everything is well incorporated.
  4. Fold in the black beans.
  5. Serve immediately or let it sit for a bit to let the flavors meld.
Notes
Dietitian’s Tip: The reason you want to rinse the beans is to get rid of the excess salt and sodium.

 

Roasted Red Pepper Hummus

Roasted Red Pepper Hummus - www.cobornsblog.com

Roasted Red Pepper Hummus
 
Ingredients
  • 15 oz. Can Chickpeas / Garbanzo Beans, rinsed
  • ⅓ Cup Tahini
  • ¼ Cup Lemon Juice
  • 2 T. Olive Oil
  • 2 Cloves Garlic, crushed
  • ½-3/4 Cup Roasted Red Peppers
Instructions
  1. In a food processor, combine beans, tahini, lemon juice and olive oil.
  2. Process until smooth.
  3. Add red peppers and garlic until desired consistency.
  4. Garnish with parsley.
  5. Serve warm or cold with pita bread or toasted pita chips or fresh vegetables.

Quinoa Black Bean Burgers

Quinoa Black Bean Burgers - www.cobornsblog.com

Quinoa Black Bean Burgers
Author: 
Serves: 5
 
Ingredients
  • 1 (15 oz) Can Black Beans, rinsed and drained
  • ¼ Cup Quinoa
  • ½ Cup Water
  • ½ Cup Bread Crumbs
  • ¼ Cup Yellow Bell Pepper, minced
  • 2 T. Minced Onion
  • 1 Large Clove Garlic, minced
  • 1.5 tsp. Ground Cumin
  • ½ tsp. Salt
  • 1 tsp. Hot Pepper Sauce (such as Frank's RedHot®)
  • 1 Egg
  • 3 T. Olive Oil
Instructions
  1. Bring quinoa and water to a boil in a saucepan.
  2. Reduce heat to medium-low, cover, and simmer until the quinoa is tender and the water has been absorbed, about 15 to 20 minutes.
  3. Roughly mash the black beans with a fork leaving some whole black beans in a paste-like mixture.
  4. Mix quinoa, bread crumbs, bell pepper, onion, garlic, cumin, salt, hot pepper sauce, and egg into the black beans using your hands.
  5. Form black bean mixture into 5 patties.
  6. Heat the olive oil in a large skillet.
  7. Cook the patties in the hot oil until heated through, 2 to 3 minutes per side.

 

Peace and Wellness,
Ashley
Coborn’s, Inc. Supermaket Registered Dietitian

Click Here for more articles written by Ashley
Eat Healthy Shop Smart with Ashley - www.cobornsblog.com

Health Benefits of Soy

Health Benefits of Soy - www.cobornsblog.com

Eat Healthy, Shop Smart with Ashley. www.cobornsblog.com
Ashley

The month of April celebrates soyfoods!  I know there is a lot of confusion out there about soy, that is why it is important to remember to get your information from a reputable source. Many of you have come to my classes and presentations and you know that I am constantly correcting those pockets of misinformation, so here is another one!  Here are some science based facts in an article about soy straight from the Academy of Nutrition and Dietetics:

“Soyfoods, such as soybeans, edamame, tofu and soymilk, have been important in Asian diets for at least 1,500 years. For example, people in Japan average1–1½ serving of soy products per day.”

KidsHealth.org sums soy up simply by stating: “Soy, a versatile bean grown in many countries around the world. It is found in foods like soy milk, soy sauce, miso (soybean paste), tempeh (which is kind of like a soy cake), and tofu. Soy is also sometimes added to foods like breads, cereals, and meat products, and used as a meat substitute in vegetarian products such as soy burgers and soy hot dogs.

Foods that contain whole soy are a good source of protein for vegetarians and vegans because they provide all the amino acids — a type of nutrient — that people need to stay healthy. (People who eat meat get all their essential amino acids from animal products)”

What’s the difference between Soybeans and Edamame?

The difference between soybeans and edamame is in the level of maturity when the beans are harvested. Soybeans are mature, while edamame is harvested while the beans are still young and soft. You can make soybeans into products such as miso, soybean paste, tofu, soybean curd, tempeh or fermented soybeans; however, you can also eat soybeans on their own. Roasted soybeans are also called soy nuts, according to the University of Michigan. Edamame beans are less mature, sweeter soybeans that you eat when they are still green. Eat them for snacks, in stir-fry, salads or add them to chili.

National Soy Foods Month - Soy Swaps - www.cobornsblog.comSoy is very Nutritious.

One-half cup of cooked soybeans contains: 29% daily value (DV) of protein, 21% DV of fiber, 25% DV of iron, 14% DV of calcium, as well as at least 9% DV of 10 other essential vitamins and minerals. Soy protein is a plant protein with all 8 essential amino acids, making it equivalent to animal protein, thus a complete protein. In addition, soy is rich in health promoting bioactives, such as isoflavones, saponins, and phytosterols, as well as the omega-3 fatty acid ALA. These are the heart healthy fats, we should all be striving to get more of each and every day!

Isoflavones, the compounds in soy which have captured the attention of both researchers and the public, are phytoestrogens (plant estrogens). These phytoestrogens are the source of much confusion over soy safety. However, although they are similar in some ways to estrogen, they act very differently in the body than estrogen and may have a variety of positive effects on health. Isoflavones may have weak estrogen-like activity in some cases that are affected by estrogen hormones, but have no effect or opposite effects in other cases.

Soy for Men’s Health

There is no scientific evidence that soyfoods cause feminizing effects in men. Even though phytoestrogens are similar in structure to estrogen, they do not impact testosterone or estrogen levels in men, according to multiple research studies, and they do not affect sperm count, quality or motility.

Soy intake may help protect against prostate cancer. A meta-analysis of studies showed soy intake was linked to a 30% reduction in risk.

Soy for Women’s Health

Soy intake does not increase breast cancer risk; in fact it’s even safe for breast cancer survivors. According to the American Institute for Cancer Research, the latest science shows soy consumption either has a slightly protective effect or no effect on breast cancer risk. Interestingly, studies show consuming soyfoods during childhood or adolescence may have a protective effect against breast cancer. Although more research needs to be conducted in this area, soy may help lessen hot flashes during menopause, according to a recent systematic review.

How Much Soy Can I Consume?

Studies show that soyfood intake of two to four servings a day is safe. A serving is: 1 cup soymilk or cultured soymilk “yogurt”; 1/2 cup cooked soybeans, edamame, tempeh or tofu; 1/3 cup soynuts; a soy rich nutrition bar, or a veggie burger.

One of the easiest ways to introduce soy into your diet is to drink soymilk, the only plant-based, lactose free, nutritionally comparable alternative to dairy with an average of 7 grams protein per serving. You can replace dairy milk with fortified soymilk as a beverage in cereal or coffee, or in recipes such as smoothies, baked goods, sauces and casseroles.

Be sure it is unsweetened so that it doesn’t contribute added sugars.

Soy Benefits

Eating soy may help protect against heart disease, the number one killer in the U.S. Soy foods, low in saturated fats and rich in fiber and other beneficial plant compounds, may modestly lower LDL (“bad”) cholesterol and work through other mechanisms to protect heart health, and provide an excellent alternative for other protein choices, such as red meat. Soy may be beneficial for athletic performance and recovery. Soy is not only rich in high-quality, complete protein that can help support muscle growth during training, it is rich in antioxidant compounds that may help reduce oxidative stress associated with exercise. Soy may help protect your bones. A recent study found that drinking fortified soymilk—which contains comparable amounts of calcium and vitamin D as dairy milk—is linked with bone protection.

Soft or Extra-Firm?

Try to include tofu as a meat replacement at least once a week; it’s excellent as a substitute for chopped chicken, ground beef, or cheese in a range of recipes. Tofu comes in a variety of textures, ranging from soft to extra firm. Use firm or extra firm tofu for slicing into stir-fries, casseroles, side-dishes or salads. If you’d like to puree tofu into dressings, fillings, dips or smoothies, try soft or silken tofu.”

 

© 2014 Sports, Cardiovascular, and Wellness Nutrition (SCAN) Contributed by: Sharon Palmer, RD

Click on this link for some fabulous soy recipes! http://www.soyfoods.org/wp-content/uploads/FINAL-recipes-for-2015-booklet.pdf Give it a shot, what do you have to lose?

Happy Cooking!

 

Peace and Wellness,
Ashley

Click Here for more articles written by Ashley
Eat Healthy Shop Smart with Ashley - www.cobornsblog.com