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October 2004
The shorter days and cooler weather are clear signs that autumn is upon us. The cool crisp days of October are perfect for outdoor activity - so take long walks, bike rides, and hikes. There are only 3 short months left until the holiday season, so make good use of this time. Be sure to eat well and exercise regularly - your body will thank you in many ways.
In this month's newsletter, we will continue with our 3-month series, Nutrition 101. This month's spotlight will be on protein - what protein does for your body and how much of it you need. Included you will also find out about a new study which emphasizes the importance of casual exercise. Finally you will learn what's "Fresh at the Market" and you'll find two delicious "snack" recipes to make for family and friends this season.
October Nutrition Tips: Autumn Awareness
Nutrition 101: Protein
It is easy to become overwhelmed by the many diet books filling our bookstores today. With numerous fad diets boasting weight loss promise from high protein diets, we thought it would be good to explain just what protein is and what role it plays in your body.
Functions - Although protein can be converted into energy, its primary job in the body is to provide the building blocks needed for growth, repair, and the maintenance of our body's tissues. If carbohydrates and fat are in short supply, protein will be burned as energy.
Sources - Protein is found in practically every food. Among the richest sources of protein are meat, fish, poultry, eggs, dairy products, beans and legumes, and nuts and seeds. Many high protein foods are also high in fat, so when choosing your proteins, opt for skinless poultry, low fat dairy, and lean cuts of meat.
Amino acids - Protein is made of building blocks, known as amino acids. During digestion, your body breaks protein down into these building blocks and uses some of them to build and rebuild body tissues, such as your skin, muscles, and bones.
What you need to know - Protein is a vital component to the human diet; however, I do not like my clients to go overboard. I usually suggest a diet that provides 25-35% of the calories from protein. Protein will supply 4 calories per gram - the same as carbohydrates - so yes, too much chicken can cause weight gain! To make sure that you are getting the right amount of protein and the best sources of protein ask yourself the following 3 questions:
- Is there a solid source of protein at each of your meals and snacks?
- Are your proteins generally low in fat?
- Do you eat too much protein? (Most of us only require 3-6 ounces per meal).
Exercise - Step it Up!
Boost your longevity by adding some steps to your workday! A study of type 2 diabetics revealed that the risk of dying decreased as the participants became more active during their workday. If you have a sedentary job, find ways to add some extra steps to your day. Walk down the hall to talk to colleagues, rather than using e-mail. Also, walk during lunchtime, take stretching breaks, or consider walking or riding a bike to work.
It's not only how active you are at work, but also how active you are at play that can affect your overall health status. According to research in August 2004's Circulation, people who are active during leisure time appear to have a lower risk of heart attack and a lower mortality rate compared to people who are inactive during their leisure time. So nix the television and opt for more active pastimes, such as gardening, walking with friends, or window shopping along your favorite street or mall. Exercising regularly will make a difference both mentally and physically.
Fresh at the Market
Apples
Autumn and apples are synonymous. Your local grocer, as well Farmer's Markets, are brimming with the wide variety of apples that come into season this fall. Today, Americans eat about 120 apples a year, and with about 2500 known varieties grown in the US, how can you wrong?
A medium-sized apple boasts a great deal of fiber, and only 80 calories! Below you will find a list of popular apple varieties that are readily available. You can store apples up to 6 weeks in your refrigerator - so be sure to stock up, and add some color to your salads, desserts, and afternoon snacks.
- Braeburn - Available October through July
High flavor impact. The crisp, aromatic Braeburn blends sweetness and tartness just right for snacks and salads. Its color varies from greenish-gold with red sections to nearly solid red.
- Golden & Red Delicious - Available year round
Goldens firm, white flesh retains its shape and rich, mellow flavor when baked or cooked, making it the preferred "all purpose" cooking apple. The skin is so tender and thin that it doesn't require peeling. The red is the favorite for snacking on.
- Fuji - Available year round
Like fine wine, its flavor improves with age. Fuji's spicy, crisp sweetness makes it an excellent snack or perfect as applesauce. Fuji varies from yellow-green with red highlights to very red.
- Jonagold - Available September through April
A blend of Jonathan and Golden Delicious apples, offering a unique tangy-sweet flavor. With a yellow-green base and a blush stripe, Jonagold is excellent both for eating fresh and for cooking.
- Rome Beauty - Available September through July
A baker's dream, but also a great eating apple. Smooth, blazingly bright red skin with sweet, slightly juicy flesh. Primarily cooking apples, with flavor that intensifies and becomes richer when baked or sautéed.
- Granny Smith - Available year round
Mouth-watering tartness. Bright green Granny with a pink blush has a crisp bite and a tangy flavor. Its tartness really comes through when baked and sautéed. Enjoy Granny Smiths out of hand or in a salad.
- Winesap - Available October through August
The apple with old-fashioned flavor. The Winesap has a spicy, tart, almost wine-like flavor that makes it the cider maker's first choice. Violet red in color, it's great as a snack and in salads.
- McIntosh - Available October through December
McIntosh is juicy, slightly tart, yet very aromatic with white flesh and a rather tough skin that is two-toned red and green coloring. It's a favorite apple for eating, but is also widely used in salads, sauces, pies, and is a mainstay in fresh cider.
Pumpkin
Centuries before the pilgrims landed, Native American Indians used pumpkin as a staple in their diet. Later, early settlers used them in a wide variety of recipes from desserts to stews and soups. Well known to many is the pumpkin's place among the Halloween holiday. On this night, glowing jack-o-lanterns, carved from turnips or gourds, were set on porches and in windows to welcome deceased loved ones, but also to act as protection against malevolent spirits. Today, the pumpkin reminds us of the autumn season, with its presence in pies, soups, and of course, on doorsteps.
Its bright orange color is a dead giveaway that the pumpkin is loaded with an important antioxidant, beta-carotene. Current research indicates that a diet rich in foods containing beta-carotene may reduce the risk of developing certain types of cancer and offers protection against heart disease, as well as some degenerative aspects of aging. So, why not enjoy some pumpkin this month? Jam-packed with Vitamin A and only 50 calories per 1 cup cooked, it's a sweet treat this season!
October Recipes: Autumn classics
Homemade Apple-Cherry Sauce
Ingredients:
12 gala* apples (peeled, cored and cut into 1/2" pieces)
10 oz bag of frozen, unsweetened, cherries
1 t cinnamon
1 t almond extract (optional)
1/2 t nutmeg
* or other sweet variety. Stay away from granny smiths... too tart and too hard.
Directions:
In Crock-pot (chunky applesauce): Mix ingredients in a large mixing bowl. Set crock-pot on low, add apple mixture to the pot and come back 10 hours later.
On Stovetop (smooth applesauce): Mix ingredients in a large mixing bowl. Fill 2 large stock pots with about 3 inches of water. Place a steaming basket in each pot and bring the water to a boil. Add ½ of the apple mixture to each pot, reduce the heat to a simmer and cover. Allow the apples to steam for about 1 hour. Remove apples from heat and set aside for about 20 minutes to cool. Then puree in a food processor or blender in batches.
Makes about 12 - 1/2 cup servings.
Nutrition Information per serving:
80 calories
0.5 grams of protein
20 grams of carbohydrate
0.5 grams of fat
3 grams of fiber
Roasted Pumkin Seeds
Ingredients:
1 cup pumpkin seeds
2 teaspoons olive oil
1/2 tbsp kosher salt or sea salt
Directions:
Clean out pumpkin and separate seeds from pulp. Rinse seeds and let dry. While stirring constantly, roast seeds in skillet until they puff up, about 5 minutes. Transfer to a bowl, toss with olive oil and sprinkle with sea salt. Cool before eating.
Makes about 4 - 1/4 cup servings.
Nutrition Information per serving:
60 calories
4 grams of protein
8 grams of carbohydrate
1.5 grams of fat
5 grams of fiber
Hope you're doing well with your "healthy resolutions." And, as always, please feel free to contact me with any questions or concerns!
Healthy Regards!
Sara
http://www.sararybanutrition.com/
If you have any comments about our newsletters or ideas for future newsletter topics, please contact Melissa Buczek at melissa@sararybanutrition.com
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