April 2004

Ahhh, spring has finally arrived, leaving the frigid temperatures behind us. This spring, focus on renewing your commitment to healthy eating and exercise. This is the best time of year to exercise outdoors, so get out there! Talk a long walk with a friend, play tennis outdoors, or shoot some hoops. Keep in mind that Memorial Day weekend, the official start to summer and bathing suit season, is only 8 weeks away. So make each week count!

In this newsletter, you'll learn some interesting facts about fresh and frozen produce, as well as a shocker about fruit juice. We'll also review another study that demonstrates the importance of exercise and weight control. And finally, we'll help you to understand what is going on with the fish industry: Is fish safe to eat or not?

We're proud to announce the official launch of the Sara Ryba Nutrition website at www.sararybanutrition.com. The website has archives of all newsletters and recipes from January 2003 to present. Additional information such as new recipes and recommended products will be added to the site in the coming months. So please stop by and check us out!

April Nutrition Tips: Spring into Good Health

Fitness Facts: Researchers at Duke University confirmed what nutritionists have tried to get across to the public for years--exercise alone does not produce weight loss. In this study, overweight adults required a half-hour of brisk walking each day, to prevent weight gain. However, that half hour did not produce weight loss without a calorie restricted diet. The participants, who did not exercise or restrict calories, gained an average of 2.5 pounds. Therefore, this study proved once again that exercise is a key factor in weight maintenance. If you can exercise for 30 minutes per day, you can ward off weight gain. However, do not fool yourself into thinking that you will lose weight from exercise alone, most of us need to watch our diet as well. Bottom line--exercise in combination with a calorie-restricted diet is the best way to lose the weight, and exercise without a calorie restricted diet, is a great strategy to prevent weight gain.

Where's the C? This just in: another reason to avoid drinking juice! Researchers at an Arizona university discovered that the only way to get the full amount of vitamin C from orange juice is to drink the carton within one week of buying it. After 2-4 weeks (from opening the container or mixing the concentrate), it has lost much of its C! Another test, performed by researchers at Prevention, found the same after 4 weeks, that all varieties of OJ (reconstituted from frozen, screw top waxed paper carton, and nonresealable waxed paper carton) all lost between 30-100% of the vitamin C they should provide. So, not only does time matter, packaging matters too. Choose the screw top over the nonresealable, and don't let it sit too long. But your best bet is to peel open a fresh orange; there will be no C tricks with that juicy piece of fruit.

Frozen Produce: Yes, it is possible to get delicious berries and peaches all year round. Thanks to the addition of many new products in your grocer's freezer, you can enjoy your favorite produce whenever you'd like. From the moment they're harvested, fruits and vegetables start losing nutrients. Freezing drastically slows the decline, so frozen fruits and vegetables often retain more vitamins than fresh produce that has been shipped across the country, and then refrigerated for days. Frozen spinach and sweet peas, both have more vitamin A than fresh, even after cooking. And research from the University of Illinois at Urbana-Champaign has shown that even after four months, frozen green beans have twice the vitamin C of fresh beans stored for only six days. And don't forget frozen berries; they are harvested at their peak, which means by the time you open that bag, they're overflowing with antioxidants and flavor, perfect for smoothies and other sweet treats!

Hot Topic: Fishy News? Last month the FDA released updated advice on mercury in fish. This information was intended for not only pregnant women, and women considering pregnancy, but also for young children and the general population. Mercury is present as an environmental contaminant in foods, notably in fish and seafood in the form of methylmercury. Many environmental agencies have recommended that vulnerable groups, in particular, select fish from a wide range of species without consuming too much large predatory fish that tend to contain higher levels of methylmercury, such as swordfish and tuna. In addition, new research appearing in January's Science journal, reveals that significantly higher levels of contaminants, such a dioxin and PCB's, are now being found in farmed salmon rather than wild salmon. However, the majority of increase was found in European farmed salmon. But, even farmed salmon from Washington State contained much more contaminants that wild.

What to do? Containment levels from farmed fish are still relatively low. In addition, the known health benefits of eating fish likely outweigh potential risks from the containments. To be on the safe side, vary the types of fish you consume to obtain adequate amounts of the ever-important omega-3 fatty acids. And always look for the country-of-origin labeling, which will state where the fish is from and whether it is wild or farmed. If you are unable to purchase wild salmon, then choose North & South American farmed salmon, which are lower in containments. And, don't forget canned salmon--it comes almost exclusively from wild Alaskan salmon--low in contaminants and mercury, too.

Fresh At The Market

Artichoke
Although first developed in Sicily, today all artichokes commercially grown in the United States are grown in California. Castroville, California, claims to be the "Artichoke Capital of the World." California even has an Artichoke Queen--the most famous queen was Marilyn Monroe in 1947. She inspired more people to eat artichokes in that year reign than any year before or after!

Artichokes are actually a flower bud - if allowed to flower, blossoms measure up to seven inches in diameter and are a violet-blue color. High-quality artichokes are usually compact and heavy for their size. Squeezed, a fresh artichoke will make a squeak. The thickness of each stalk should correspond to the size of the artichoke. Thin stalks signal dehydration, so look for stalks that are firm without "give." For maximum taste and tenderness, cook as soon as possible. Do not stock up on artichokes. Refrigerate unwashed, in a plastic bag, for up to 1 week.

Artichokes can be boiled, steamed, microwaved or sautéed. They can be eaten whole or added to other dishes. Cooked artichokes may be refrigerated for several days in a covered container. At 25 kcal each, be sure to toss some hearts into your favorite dishes this spring!

Berries
One of our nation's favorite fruit, berries have origins in both Europe and here in the United States. Berries signify warm weather, and rightfully so, as the warmer months are the peak harvest for these fruits. Berries have traditionally included blueberries, strawberries, raspberries, and blackberries. However, there are other varieties that have since flooded the markets.

In general, berries should be dry, firm, well shaped, and eaten within a week after purchase. If you can't eat them that soon, remember that berries freeze well! It's best to buy berries that are "in-season" as they'll cost less and are more ripe and flavorful than "out-of-season" berries. Moisture will increase spoilage, so the berries themselves should be relatively dry. Shelf life for raspberries and blackberries are short, they should be consumed within 2-3 days of purchase. Also, be sure to wash berries just prior to use to avoid unnecessary spoilage!

Most types of berries vary from 50 to 100 calories per serving. They are also brimming with vitamin C, potassium, antioxidants and fiber! So, toss some into salads, yogurt, oatmeal, or just grab some on the go.

April Recipes: Smells Like Spring!
Included in this month's recipes are dishes that feature both artichokes and berries. Hope you enjoy!

Lemon chicken with artichokes hearts and grape tomatoes
Ingredients:
1 tbsp olive oil
1 1/4 pound of chicken tenderloins, or chicken breasts cut into 1/2-inch wide strips
2 shallots, minced
1/2 red bell pepper, cut into thin 1/4-inch strips
1/2 pound button mushrooms, halved
2 garlic cloves, minced or pressed in garlic press
8 ounces of artichoke hearts, either frozen or canned/jarred in water, cut into quarters
3/4 cup chicken stock, or low sodium chicken broth
1/4 cup freshly squeezed lemon juice
1 teaspoon lemon zest
Salt and pepper
12 grape tomatoes, halved
3 scallions cut lengthwise into thirds (for garnish)

Heat olive oil in a large non-stick skillet or wok over medium heat. Add the chicken pieces, and cook until golden brown on all sides. Add the shallots and red pepper, cook for two minutes. Add the garlic and mushrooms, and cook until garlic becomes fragrant. Then add artichoke hearts, chicken stock, lemon juice, and lemon zest. Bring to a simmer, and taste. Adjust the seasoning with salt and pepper. Serve in a platter with the sliced scallions on top.

Nutrition information per serving (makes 4 servings)
312 calories
45 grams of protein
13 grams of carbohydrate
4.5 grams of fiber
9 grams of fat

Berry Delicious Smoothie
Ingredients:
1 cup of frozen, unsweetened strawberries and blueberries
1/2 medium banana
1/2 cup skim milk, 1%, or vanilla soy milk
1 scoop of protein powder (This is optional. Look for a low-sugar protein powder such as "Designer Protein" or "Spirutein")
3 ice cubes

Add all ingredients into a blender or food processor, and blend until smooth; about 60 seconds. Pour into a tall glass and enjoy. (The addition of the protein powder will make this a satisfying breakfast, or forego the powder and enjoy it as a snack.)

Nutrition information (with protein powder)
185 calories
14 grams of protein
31 grams of carbohydrate
5 grams of fiber
2 grams of fat

Nutrition information (without protein powder)
140 calories
5 grams of protein
29 grams of carbohydrate
5 grams of fiber
1 grams of fat

Remember to stay focused on your healthy resolutions. And, as always, please feel free to contact me with any questions or concerns!

All the best,
Sara