Guiltless Splurge

Too often do people harp on the idea of “diets” and “losing weight.” More importantly, people should be focusing on longevity and disease prevention. Nutrition has two fields in my perspective: the weight loss aspect and the longevity aspect. By combining the two fields, life can be optimized. This semester I will be publishing a paper that analyzes which fad diets are the most beneficial according to the micronutrients they offer. (define: macronutrients = calories, protein, fat . . . micronutrients = vitamins and minerals).

Longevity is closely related to the food that we all eat. This new segment “Taste the Rainbow” will focus on varying your vegetables and fruit choices according to the micronutrients they contain and the benefits they can offer us. Also, I will post easy recipes and simple ideas on how to incorporate the foods into your daily diet.  (remember: start to think of a diet in longevity terms. Stick to this mind set, and a side-result will be losing weight AND feeling better)

I was thinking about my favorite foods that I have been eating a lot of lately – sweet potatoes, papaya, pumpkin, oranges, and cantaloupe – when i realized that they are all the same color. That is why the first section of Taste the Rainbow is an …

ODE TO ORANGE.

Micronutrients Associated with Orange

Vitamin C:

Contributes to: immune system deficiencies, cardiovascular disease, prenatal health, eye disease, skin wrinkling

Best Sources: 1 cup of OJ or 1 red papper would be enough to meet your RDA for Vitamin C, here are all the foods and beverages you’d need to consume to reach 500 milligrams (mg):

• Cantaloupe, 1 cup (8 ounces): 59mg
• Orange juice, 1 cup: 97mg
• Broccoli, cooked, 1 cup: 74mg
• Red cabbage, 1/2 cup: 40mg
• Green pepper, 1/2 cup, 60mg
• Red pepper, 1/2 cup, 95mg
• Kiwi, 1 medium: 70mg
• Tomato juice, 1 cup: 45mg.

Beta-Carotene: a powerful antioxidant responsible for the orange color. Precursor to Vitamin A

Contributes to: eye health, cognitive aging, protection of skin from sun damage, thickening of artery walls, lower cholesterol

A study at Harvard University showed that if you were to consume 50 mg of beta carotene per day, the risk of heart attacks and strokes would be reduced by around 50%.

Best Sources: Carrot Juice, Pumpkin (canned), Sweet Potato baked in skin, Spinach (boiled), Carrots (boiled)

Vitamin A: also known as retinal, retinol, and retonic acid.

Contributes to: night vision, antioxidant to neutralize free radicals in the body, fight off viral infections

Best Sources: Liver, Fortified milk, Egg yolk, Cheddar cheese

Sweet Potatoes.

antioxidant, anti-inflammatory, lowers blood sugar

The Sweet Potato has made it into my Top 5 favorite foods. Even restaurants have caught on to the sweet potato craze as they begin to serve sweet potato fries. But dont be fooled by these crispy and delicious side dish. Often times these sweet potato fries have been fried in oil. My favorite ways to incorporate sweet potatoes into my day is to eat them as . . .

1. home fries with an egg white omelet
2. sweet potato mashed potatoes
   • bake in the oven or microwave until cooked through. scoop out the flesh and place it in a blender with a little bit of skim milk.
3. baked sweet potato as a snack
4. homemade sweet potato fries
   • slice a raw potato into wedges, or cubes. drizzle olive oil and sea salt on top of the pieces. bake in a preheated 425 degree oven for about 15 minutes.

Fun Facts:

• a yam is a Louisiana grown sweet potato, yet sweet potatoes are more nutritious
• sweet potatoes are the 6th principle world food crop

Papaya.

Antioxidants, Digestive disorders, Cleanser, Prevents Heart Attacks, Anti-inflammatory

Eating papaya just makes you feel like you are on vacation somewhere warm and sunny. I had only bought large ones, in which my mom and i would cut up and put in the fridge, but recently I have been eating mini ones – a serving for one person at about 55 calories for the entire thing! The best quick-no hassle-papaya meals I have had are . . .

1. papaya smoothie
   • slice papaya in half. scoop out the seeds of the papaya and add the edible part to a blender. add your desired amount of ice, skim milk, water, yogurt, or whey protein. Blend.
2. papaya boat parfait
   • slice papaya in half. scoop out the seeds. replace where the seeds were with greek non-fat yogurt. top with other berries, granola, or cereal
3. papaya salad
   • add thin slices of papaya to a salad

Fun Facts:

• the black seeds inside a papaya are edible, and taste like black pepper
• a papaya can be used as a meat tenderizer because of the enzyme in its leaves that break down protein
• there are 2 types of papaya: Hawaiian & Mexican

Pumpkin.

Fiber, Antioxidant, Balance Fluids (Potassium), Healthy Skin (Vitamin E)

Pumpkin can be an intimidating ingredient to use. This is why they have invented, drum roll please . . . CANNED pumpkin. It has many of the same health benefits as fresh pumpkin, is available all year round, and is much more convenient. It is a sweet, but not over-bearing, ingredient to add into desserts, breakfast, or side dishes. I like to use pumpkin in . . .

1. Oatmeal!
   • cook oatmeal as directed, either with water or skim milk to make it more thick. stir in cinnamon, vanilla extract, and a desired amount of canned pumpkin.
   • a new way i have been eating oatmeal: cook it with water and let it stand, covered. all it to cool until it is just cool enough to put into the fridge. set in the fridge for several hours or over night. take out, stir so it is an even consistency, and add desired toppings. I have ended Sugar Free Vanilla Syrup, strawberries (the night before when it was hot so it blended all together), bananas, peanut butter, whey protein (for a healthy carb:protein snack!)
2. Pudding Parfait
   • prepare fat free instant pudding (vanilla, butterscotch . . ). fold cool whip in the the canned pumpkin and top the pudding.
3. Pumpkin Smoothies

Fun Facts:

• the largest pumpkin ever made was 5 ft in diameter and weighed 350 pounds
• pumpkins are 90% water
• pumpkins are a fruit, not a vegetable

Oranges.

Healing Phytonutrients, Fiber, Vitamin C, Cardiovascular Disease.

Oranges are one of my favorite fruits to eat. I feel healthy, energized, full-yet-not stuffed, after eating one. Restaurants serve them after meals to make you feel refreshed. People guzzle OJ to feel better (although this is a placebo affect, it still works!). The winter time is prime-time for oranges, just in time for flu season. I suggest putting the orange in the fridge before eating in order to maximize its refreshing power.

1. Orange & Yogurt
   • Top sliced oranges with a spoonful of vanilla yogurt each, and a sprinkle of granola.
2. Orange Fondue
   • orange slices dipped in dark chocolate.
3. Plain Jane
   • my favorite way to eat an orange – just regular.

Fun Fact:

• an orange’s peel (the white rhine) contains tons of calcium and is edible!
• an Orange was named not for its color, but because of its smell. it is translated to mean “fragrant”
• once cut into, an orange can lose 20% of its vitamin C after sitting in room temperature for 8 hrs or a refrigerator for 24 hours

Honorable ORANGE foods: cantaloupe, mango, tangerines, carrots, butternut squash.

**more pictures of recipes to come.