Health and Nutrition News: August

Every few Fridays, I like to make a collection of news stories that revolve around the field of Food Science, Human Nutrition, Vegetarianism, and other Health News. These are studies or reports that are not only super interesting, but also really work to open my mind and remind me that these fields are constantly evolving and finding new information. Click on the links for more info!

Reported by The Lancet: a study of more than 5 million UK adults shows that a higher body mass index increases the risk of developing 10 of the most common cancers. They included ovarian, breast, cervix, and thyroid.

The University of Bristol has done some preliminary studies and found that tomatoes may reduce the risk of prostate cancer in men. Those who ate ten servings of tomatoes a week showed and average of 18% reduce in prostate cancer.

Adding extra fat to human milk can help premature babies grow more successfully when in the NICU. The study has been done by the Baylor College of Medicine, and examined premature babies fed with the lower-fat and added-fat milk mixtures.  

University of Illinois at Urbana-Champaign has found that 9 and 10 year old kids who are active have more white matter in their brains than their unfit peers. White matter in the brain plays an essential role in successful nerve impulses and activity.

According to new research, losing large amounts of weight won't necessarily make you happy. Those who lost more than 5% of their body fat did not become happier; in fact, many reported being depressed. This is not to say that weight loss when overweight or unhealthy is a bad thing. However, it does mean that weight loss itself is not the answer to everything. In fact, in those who suffer from anorexia, it is the problem. I'm a fan of any study that doesn't fall into the I-lost-weight-and-my-life-is-perfect trope. As a lead author says: "We do not want to discourage anyone from trying to lose weight, which has tremendous physical benefits, but people should not expect weight loss to instantly improve all aspects of life."

However, out of full disclosure: I also read another study this week that talked about how for many girls in 6th and 7th grade, being fit and healthy can help them prevent depression or improve mood. I personally think that this has more to do with endorphins and healthy body image compared to the actual physiological mechanism of losing the weight.

Sodium has been known to be a problem in many diets, particularly in America, and now a new study by Tufts University shows that sodium has contributed to an estimated 1.65 million deaths globally. Watch that sodium! The World Health Organization says to keep sodium at about 2,000mg per day.


These are articles that I find fascinating. If you want to keep up on more news, I suggest going to ScienceDaily, BBC News Health, and EatRight.org. The next news update will be in September.

Berry-Kale Smoothie (And The Apartment Update!)

We are finally fully moved into our apartment!

It's taken a bit over a week for us to get all the things that we needed. It's interesting: you don't realize just how much stuff you use on a daily basis until you find yourself without it. We still have a few things left to get, but we are pretty much done. The apartment is a 2Bed 1Bath located really close to campus (about a 20 minute walk and a 10 minute bike ride) and looks super quaint. It has this cozy, lived-in feeling that makes me comfortable as soon as I walk in the door. My apartment-mate and I have similar styles so there hasn't been any conflict over decorations (or any conflict at all, really-- her and I get along great).

Our days have been really productive (mainly because we know that once school starts time will be our biggest issue). Today we cleaned the entire apartment, did laundry, watched the news, made breakfast, took out trash/garbage, and did various other chores all before 11AM. And that was with me sleeping in until 8, which rarely happens. We've been so busy that we haven't cooked much (I've been living off a container of kale and some steel cut oats in the fridge), but I finally got the time yesterday to make a quick smoothie for breakfast.

This is a smoothie that has been a staple for me over the past few months, ever since I found out that I had Iron Deficiency Anemia. I like this for a few reasons: first, it tastes amazing; secondly, it takes about 2 minutes to make; three, it is ridiculously healthy. It's a blend of blackberries, strawberries, kale, almond (or soy!) milk, and yogurt. That is it. Five ingredients and a blender (or food processor-- I've done that too) and you are good to go. This has also been approved by my non-vegetarian father back in Sacramento and my non-vegetarian apartment-mate here in CO.

I personally like my smoothies a bit less sweet than stereotypical ones found in stores, hence why I don't add any sugar or honey to this. However, you could easily add some honey for a touch more sweetness if desired. My apartment-mate liked adding some more sugar because she likes things a bit sweeter, but my Dad was fine with it unsweetened. I'm not a huge kale fan (yet! I'm trying to get my tastes to acclimate to it), so I appreciate how the kale isn't necessarily the star in this one. If you don't like kale, feel free to add in spinach or wheat-grass in replacement. I haven't tried it with any other greens, but chard might work?

This smoothie is also really filling because of all the produce that goes into it, not to mention the protein from the Greek yogurt. Greek yogurt is the way to go when making smoothies, in my opinion, because it provides that extra kick and doesn't drown out the flavor of the fruit. I've had this for lunch and a snack, and it usually keeps me full for a few hours. It can also be refrigerated overnight (I hate the idea of waking up our neighbors with my blender at 6AM, so I usually blend it the night before and just leave it in the fridge for my breakfast in the morning).

If you can't tell by my blabbering above, I really love this smoothie. I'll probably be pouring myself a glass as I run out the door for my morning classes this week (I have to be on campus by 7:30 every day! Whew!!).

Good luck during the rest of the week!

Berry-Kale Smoothie
Serves 2

Ingredients:

• 3/4c. vanilla almond or soy milk
• 1c. nonfat vanilla Greek yogurt
• 1c. packed kale leaves
• 1c. frozen blackberries
• 2/3c. sliced strawberries (fresh or frozen)
• 2tbl honey (optional)

Instructions:

1. Blend all ingredients in a food processor until smooth. 

Nutritional Information:
Sodium: 120mg
Total Fat: 2g
       Saturated: 0g
      Trans: 0g
Sugar: 39g
Protein: 13g
Calories: 252
BONUS
    Calcium: 37% DV
    Iron: 9% DV

Kitchen Sink Oatmeal Cookies

I used to read food magazines all the time. When I was a senior in high school, I would often walk on the treadmill and read things like Food Network Magazine, or Home and Garden; my favorite was probably Good Housekeeping, which is funny because my house was always a complete mess since I am very unmotivated to clean. (Now that I’ve moved into my own apartment, though, I’m hoping to change that! So far my apartment-mate and I are doing well at keeping it clean… but it has only been a week!)

 
One time when I was working out, I stumbled upon a recipe in Food network Magazine titled "Flu-Fighting Cookies." I was interested, since there is so much research coming out about the immune system benefits of having a healthy diet, and I was hoping that the cookies might be a bit lighter than the recipes Food Network normally publishes. So I flipped over the page and saw a delicious-looking cookie studded with plump rasins and slightly tart cranberries, with toasted walnuts mixed into a sweet oat batter that had a hint of ginger to give it some character...

Aaaaand then I saw that the recipe required 1 stick of butter, 1 cup brown sugar, and 2 large eggs mixed with 1/4c. of molasses.

Um, no thanks. Talk about a health failure if you’re looking to have these as part of a routine! I was so dissapointed that they were touting health benefits when they could be making the cookie contain a lot less fat and sugar. So right then and there I decided that I was going to take this cookie recipe and make it not only healthier, but also just as delicious.

Well, here is the recipe. It’s from my old blog (because I have had no time, what with unpacking and shopping and signing contracts and work training), but it’s one of my favorites. These cookies are just so good. They are oatmeal cookies that are stuffed to the brim with raisins, cranberries, and walnuts. The oats are complimented by adding some brown sugar to create a mildly sweet batter that is given some zing with aromatic and warm cinnamon, nutmeg, and ginger. Using applesauce for the base instead of sugar makes them super healthy, while also creating this crispy-on-the-outside-but-chewy-on-the-inside feel. I call them "Kitchen Sink" cookies because they have a whole lot packed into them, and most of the stuff you probably already have around the house.

Let's talk about some of the ingredients in these guys:

Oatmeal: Here at The Healthy Bites, we love our oats! Besides being a cholesterol-lowering food if eaten often enough, oats are packed with manganese and selenium.

Raisins and cranberries: Fiber, vitamin C, and antioxidants all wrapped up in a plump little package. These guys compliment the brown sugar and oat batter so well!

Ginger: A huge antioxidant superhero, along with helping in digestion and anti-inflammation! It may sound weird to add it to cookies, but it works a lot like nutmeg or cinnamon: it adds some spice without changing the cookies to a "savory" note. Think of the warmth of the holidays: that is what ginger is like.

Walnuts: Full of healthy fats (omega-3s, in this case) that are essential in a nutritionally-sound die. Walnuts are not only tasty but add a great texture. Need more? Vitamin E, calcium, and anti-inflammatory agents.

Happy Monday! Eat some cookies.

Kitchen Sink Oatmeal Cookies 

Inspired by Food Network

Serves 22   Serving Size: 1 cookie

Ingredients:

• 1/3c. brown sugar
• 1/2c. sugar OR splenda
• 2 and 1/2c. rolled oats
• 1/2c. white whole wheat flour
• 1 tsp cinnamon
• 1/2tsp nutmeg
• 1/8tsp cloves (ground)
• 1/2tsp salt
• 3/4c. unsweetened applesauce
• 1 large egg
• 1tsp freshly grated ginger
• 1tsp vanilla
• 1/3c. raisins
• 1/3c. walnuts, chopped into pieces
• 1/3c. dried cranberries

Instructions:

1. Preheat oven to 375F.
2. Meanwhile, combine brown sugar, sugar OR splenda, rolled oats, flour, cinnamon, nutmeg, cloves, and salt in a medium bowl. Mix well. Set aside.
3. In a large bowl, whisk together applesauce, egg, ginger, and vanilla. Add the dry ingredients and mix just until combined. Fold the raisins, walnuts, and cranberries into the batter until evenly distributed, being careful not to overmix.
4. Place heaping tablespoons of batter onto a cookie sheet that is either covered with parchment paper or cooking spray, leaving about an inch between each cookie. Flatten slightly using wet fingertips, and then cook for 13-15 minutes or until the cookie no longer feels like it will "fall apart" when you touch it. Let cool for at least 7 minutes. Enjoy!

Nutrition Information (with Sugar):
Sodium: 59mg
Total Fat: 2g
      Saturated: 0.5g
       Trans: 0g
Sugar: 9g
Protein: 2g
Calories: 95


Nutrition Information (with Splenda):
Sodium: 59mg
Total Fat: 2g
      Saturated: 0.5g
       Trans: 0g
Sugar: 6g
Protein: 2g
Calories: 87

Spicy Roasted Broccoli Salad

At 4 A.M. tomorrow morning, I will be heading up to Colorado via a 18 hour drive.

I am so excited! Well, not for the driving-- but the destination certainly is somewhere I have missed quite dearly. I've been packing and shopping the past few days, and trying to use up various food items that we've had around the house. That has led to some... interesting combinations (anyone up for some Green Tomato and Apple Pie? Actually much better than it sounds. Thanks AK and UJ!). Some have been good, others great: and today I'm sharing a great one.

It starts out with roasted broccoli which, let's be real, is always delicious. Add in some roma tomatoes, green onions, and rich avocado, and the meal is pretty much complete. I also had some peppers and basil, so I made a quick pesto using sunflower seeds. It adds some heat and stops the salad from being too dry. I know that a warm salad sounds kind of strange in summer, so I chilled the broccoli before adding in the other ingredients. However, this would also be a great fall recipe for a cool day.



Spicy Roasted Broccoli Salad
Serves 6

Ingredients:

• 4 cups broccoli crowns (if you like the stems, use those too)
• Cooking Spray
• 1/4t salt
• 1/4t pepper
• 2 cups basil leaves
• 1 whole lemon, juice and zest
• 3T extra virgin olive oil
• 2T sunflower seeds
• 2 serrano peppers, quartered (if you don't want it as spicy, remove the seeds)
• 2 roma tomatoes, roughly chopped
• 1 medium avocado, cubed
• 1 bunch green onions, thinly sliced

Instructions:

1. Preheat oven to 350F.
2. Chop crowns into bite-sized pieces, and put on a baking pan coated with cooking spray. Cover with more cooking spray. Bake for 40 minutes, turning broccoli halfway through. Remove from oven; sprinkle with salt and pepper.
3. While broccoli is baking, combine basil through peppers in a food processor until well-minced and pesto-like in consistency. Set aside.
4. In a large bowl, combine broccoli, tomatoes, avocado, and green onions. Toss with basil mixture to coat. Serve hot or cold.

Nutrition Information
Sodium: 122mg
Total Fat: 12g
   Saturated: 2g
   Monounsaturated: 7g
   Trans: 0g
Sugar: 4g
Protein: 3g
Calories: 152

No Sugar Added Apple Chips

I'm heading back to Colorado in a week!

It is such an exhilarating, nerve-wracking feeling. I've missed all the connections I made in CO, but I've been really enjoying time with my father and other family here in CA. When I was growing up I lived in Arizona (which was about a 7-9 hour drive to CA), so I didn't see my extended family very often. Now, living in CA, I can see them much more frequently, and I really cherish it.

Today's "recipe" is so simply that I almost didn't post it, but then I decided that I should anyways because these guys are delicious. Apple chips are such a great thing to make, because they are open to so many different uses. For example: a healthy snack for work; topping on some frozen yogurt or ice cream; something to bring camping that is lightweight and full of energy; great texture to add to baked goods or oatmeal; and part of a trail mix. Seriously, apple chips are amazing. I've never really been a huge fan of chips in general (I rarely had them growing up), so apple chips are one of my favorite things.

And by favorite things, I mean I'll eat about two-thirds of them off the pan before I store them because I have no self-control. I know. I am a child.

This recipe is the easiest. It's slice, spray, and bake. That is seriously it. You can use however many apples you want, but remember that the apple slices naturally shrink when they bake, so you will end up with a smaller volume than you started with. The handful you see up there is about 3/4 of a medium gala apple. I also love this recipe because you can seriously put it in the oven and then walk away to do errands or laundry or read, and not have to worry. I put these in the oven and then went grocery shopping, along with going out to dinner. So. easy.

Apple Chips
Serves 4 (assuming you are using four medium gala apples) (or another apple of your choice; but since it is just the apples in this recipe, you want to use something crisp and slightly sweet. I've seen recipes using granny smith apples, but they are a bit too sour for me)

Ingredients:

• 4 medium gala apples  
• Cooking spray

Instructions:

1. Preheat your oven to 250F.
2. Lightly coat two large baking pans with cooking spray.
3. Slice apples thinly, just thick enough so that you can't see any newspaper through them, but not any thicker. You will get some round slices and some more rectangular ones; different shapes are normal and they don't affect cooking time.
4. Lay apples in a single, even layer on the baking pans. Bake for three hours, or until apples are crisp like chips. (It shouldn't take more than 4 hours, max; if it does, your slices are a bit thick. Just keep cooking them.) Allow to cool, then store in an air-tight container for up to a week.

Nutrition Info:
Sodium: 0mg
Total Fat: 0g
Sugar: 16g (all naturally found in the apples)
Protein: 0g
Calories: 80

Health and Nutrition News: July

Every few Fridays, I like to make a collection of news stories that revolve around the field of Food Science, Human Nutrition, Vegetarianism, and other Health News. These are studies or reports that are not only super interesting, but also really work to open my mind and remind me that these fields are constantly evolving and finding new information. Click on the links for more info!

Something I don't normally post: a group called Stop The Beauty Madness has released a ton of pictures that reveal how unrealistic and poisonous societal beauty standards are for women. The photos tackle weight, age, ethnicity, and many other social constructs that are used to judge and demoralize individuals. As someone who has a sociology minor and a huge interest in women's studies and feminism, I couldn't resist adding that in here. In my opinion it also relates to health, as mental health and physical health are so interlinked.

According to Cornell Food and Brand Lab, exercise that feels like work can lead to an increase in mindless snacking afterwards. The study took various participants on a hike, framing it as either a "scenic" hike or a "workout" hike. Those on the "workout" hike ended up eating more pudding at lunchtime, and those who were on the scenic hike (particularly those who were encouraged to listen to music) ate far fewer M&Ms afterwards. 

University at Buffalo has found that weight loss treatments for preschoolers are more effective when parents are also included in the weight loss program, particularly when the parents are educated about nutritional choices from trained staff.

Not surprisingly, a recent study found that the earlier a woman starts her first diet, the more likely she is to have adverse health effects. The Society for the Study of Ingestive Behavior found that those who dieted young have a higher chance of obsessive food behaviors (such as eating disorders) and obesity, along with alcohol misuse.

Turns out that one of the major genes that codes for obesity (MC4R gene) actually changes the body's response to how indulgent food is responded to by the pleasure centers in the brain. It turns out that obese individuals with the gene mutation have the same reward-center activity in their brains as non-obese people when looking at food, which is higher than those who are obese without the gene change. This means that those who are obese without the mutated gene actually feel less of a reward when they eat high-fat and high-sugar foods, which could be a reason that they overeat-- they need more food to feel the same amount of reward as non-obese or MC4R-mutated individuals. (But as initial studies go, it could also mean absolutely nothing; we shall see!)

The Endocrine Society has found that Vitamin D intake correlates with schizophrenia. The study concluded that "vitamin D-deficient individuals are twice as likely to be diagnosed with schizophrenia as people who have sufficient levels of the vitamin" (source). Yet another reason to get outside this summer! 

Exercising can help you quit smoking faster, particularly if you have a mental illness. According to Concordia University, smokers who were depressed often were able to resist smoking after even moderate exercise (like a walk). While the exercise didn't have to treat the depression itself, it seems like the activity helped reduce withdrawal symptoms from attempting to quit.

The North American Menopause Society (NAMS) has found that weight loss and less intense hot flashes correlate, in a pilot study. They urge that more research should be done to add to the growing data about the relationship between fat percentage and hot flashes.

 These are articles that I find fascinating. If you want to keep up on more news, I suggest going to ScienceDaily, BBC News Health, and EatRight.org. The next news update will be in August.