The
Main Street Farmers' Marketof Washington, PA
Eating Well!
A Dietitian's Thoughts
(nutrition articles from the Main Street Farmers' Market newsletter)
Who am I? Stacey Edwards, RD, LDN at your service. I am the Registered Dietitian for the Health and Wellness Institute of The Washington Hospital. I have spent 14 years helping folks of all ages and sizes learn how eating well can make a big difference in every part of their lives. As a mother of 2 beautiful children, I especially love reaching out to parents. My passion is spreading the notion that good health is just a bite away.
The Articles in full.
Blueberries on the Brain
Who doesn’t have fond memories of picking berries as a kid (OK, and as a grown-up)? One in the bucket, two to eat! The plumpest juiciest ones are always just out of reach! Did you know there is a great reason for eating freshly picked blueberries every day?
There a several studies out which show that eating blueberries can actually improve your short-term memory. The antioxidants which give blueberries their beautiful blue hue have been found to reduce and in some cases reverse neuron damage in the brain that occurs naturally from aging. The result of this is improved short term memory and even improved balance and coordination! How does it work? Well, the research is still ongoing. Several findings are pretty exciting.
Before we dive in, let’s talk about the brain for a moment. The brain is encapsulated in a protective membrane called the blood-brain barrier. This barrier decides what makes it through and what doesn’t – the grand matron of security guards! Our body considers the brain a very high security area (the central intelligence area!) so not many molecules are allowed through. What about all that gray matter on the inside? In a nutshell (visual pun intended), your brain is like a highly sophisticated circuit board that sends thousands of complex electrical and chemical messages throughout the body in just nanoseconds all day long. Incredible if you think about it. As with most things, it is a use it or lose it system. The well worn paths that you tread (or think) every day are in pretty good shape. The path less traveled – well it tends to deteriorate and be forgotten. What has this got to do with luscious blueberries?
Blueberries are chock full of potent antioxidants known as polyphenols and anthocyanins. These work to keep the brain cells in tip top shape and to keep that path less traveled trimmed and open. Blueberries have even been found to sneak into the hippocampus, a part of our brain, and stimulate new cell growth. This means we are replacing the worn out cells with brand spanking new ones! What about the blood brain barrier and those security guards? Antioxidants from blueberries have been found right in the brain tissue. This means that those security guards have granted blueberries an all access pass to get in and get to work! This is where some foods and many medicines have failed and why blueberries are so exciting!! The results of all this are most significant in improving short term memory – a benefit you may notice after just several weeks eating blueberries. They are also finding promise in prevention of stroke and even Alzheimer’s disease!
How much? It is too soon to say for sure. In most of the studies, people ate 1 cup per day. Not much if you toss some in your yogurt, on your salad, or snack them down fresh! Of course, when they are in season it is a cinch to stock up and freeze your own for those long winter months ahead. So rejoice and remember blueberries are so yummy and so good for you! If you haven’t had enough yet, check out www.wildblueberries.com for more great info and recipes!
Going Green
There is a lot of talk about “going green” nowadays! The greenest thing going in the garden right now is tender spinach and the many varieties of tempting leaf lettuces. So what is it about these greens that gives our favorite sailorman his punch and has dietitians everywhere saying – "Eat your greens!"? The answer starts with a question. What makes greens, well, so green?
Think back to middle school science class – plant parts, chlorophyll, and a little sunshine in the corner of the page with wavy sunbeams landing on the twiggy sprout. That’s right – photosynthesis! What has this got to do with nutrition? A lot! Without photosynthesis, plant life could not occur. (But orange plants photosynthesize too! You’re right. Back to green.) Those beautiful shades of green come from chlorophyll. Chlorophyll itself is not a nutrient but has been shown to have germ-fighting properties. More importantly, most deep green veggies have similar nutrition profiles. They have lots of vitamin C, vitamin A, folic acid, selenium, calcium and even iron. As with all plant foods, they are also a great source of fiber. Folic acid is especially important for women in their child-bearing years. Having enough folic acid will ensure that your baby’s spine is protected (prevents spina bifida). For those who are not big milk drinkers, calcium is a must for bones! But let’s not stop here…
Those leafy greens in particular have generous levels of lutein, which plays a key role in vision and eye health. They also squeeze in a smidge of omega-3 fatty acids and beta-carotenes. Leafy greens include spinach, collard greens, romaine lettuce, mesclun, turnip greens, mustard greens, and even dandelion greens.
The green cruciferous vegetables (cruciferous means from the cabbage family: broccoli, Brussels sprouts, kale) are particularly known for various cancer fighting compounds such as sinigrin, sulforaphane, and diindolylmethane. These are the same compounds that give the foods their characteristic smell when you’re cooking! To get the most out of this class of veggies, go ahead and start choppin’ broccoli and steaming it until that first flush of bright green.
So how much should you eat? Most adults should aim for 3 cups of vegetables daily and should include 3 cups of dark green vegetables per week. While there is no upper limit on how many green veggies you can eat, make sure to save room for the other colors in your diet too! You can check out more details about how many veggies we should eat at www.mypyramid.gov “Inside the Pyramid”. A caution for those taking any medications for “thinning the blood” (ex. warfarin) please be sure to check with your physician or registered dietitian. The vitamin K levels in certain green vegetables can interact with your medicine.
Whether you go for spinach, asparagus, green beans, or Brussels sprouts, this is a tasty way to start “going green” in the kitchen!
Fish and Omega-3s
Eating well couldn't be easier with the Farmers' Market! A great place to start the season is with their fantastic fish selections and their many health benefits. Folks are always asking me the what, why, where, and how about omega-3 fatty acids. So here we go…
What? Omega-3 fatty acids are an unsaturated fat. The term omega-3 tells you about the shape of the molecule. You may hear folks talk about alpha linolenic acid (ALA), EPA, and DHA. These are all types of omega-3 fatty acids. Our bodies can make omega-3 fatty acids from linolenic acid, but would much prefer we get them straight from our food. You will find that our body takes the path of least resistance almost every time!
Why? Omega-3 fatty acids may reduce your risk of heart disease. Their main effect is to reduce inflammation throughout your body and especially at the arterial wall. This can slow or inhibit the accumulation of plaque on, or "hardening of" your arteries. In a nutshell, they soothe your cells and immune system from the inside out so things just go with the flow. Omega-3’s have also been implicated in everything from mood to skin to child development. There are no proven-without-a-doubt conclusions yet, but new studies come out every year supporting them as good for you.
Where? The best food source is fatty cold water fish. Think salmon, tuna, lake trout, or sardines. The chillier a fish’s home, the more of the good fat they will have (sort of like a healing blanket). For the veggie lovers among us, you can also get ALA from flax oil or ground flax meal. Our bodies can’t break through the shell of flax seed to get to the goodies - be sure to grind them. Walnuts are also a good source. Try a dab of walnut oil on salad for a special treat.
How much? Here is where the paddle meets the water! The American Heart Association suggests those with a healthy heart eat 2 servings (about 3.5oz.) of fish weekly. Those with heart disease may wish to aim for 1000mg per day. You can usually meet this by consuming 3 servings of fatty fish weekly and including a handful of walnuts during the day several times per week. If you choose to use a supplement, don’t exceed 2000 mg per day and run it past your physician to make sure it won’t react with other medications you may take. These are the basics in a nutshell. Be sure to check out www.americanheart.org for a look at other great things you can do to support your heart!
More to come!
We'd like to thank the Washington Hospital (one of our valued sponsors) and Stacy Edwards for these articles.
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Updated
July 13, 2008