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Bok Choy: A Vegetable With Many Names

6/28/2019

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Have you ever tried bok choy, an oddly-shaped green and white vegetable? It also goes by the names bok choi, pak choy or pok choi, and by white cabbage, mustard cabbage, celery cabbage, Chinese white cabbage, Chinese mustard, and white celery mustard (1).

Bok choy is from the same cruciferous vegetable family as some of the other vegetables I’ve written about in previous blog posts: Turnip, rutabaga, kohlrabi, collards, and Brussels sprouts. You will usually find two different types of bok choy in the produce section – baby bok choy and bok choy (it’s larger, but is not specified as larger). The larger-sized bok choy has longer white stalks and wavy, hardy green leaves, while baby bok choy has shorter white/light green stalks and tender leaves.
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What does bok choy taste like?

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Like some of the other vegetables I’ve written about, such as kohlrabi, bok choy does not taste or smell like cabbage when eaten or cooked. The leaves (especially of baby bok choy) are more delicate like lettuce, and the stalks are crispy like celery and have a light, peppery taste (2).

How do you prepare bok choy?

Bok choy can be eaten raw or cooked. When eaten raw, you can enjoy the stalks as you would any other raw vegetable, with dips, chopped in Colesaw, or like you would an apple with nut butter or hummus. The greens would be great in a salad or used as a wrap instead of bread/tortilla. 

When eaten cooked, it’s preferable to separate the white section from the green, leafy section before cooking because they cook at different rates since they are different in texture. Cook the white parts longer and add the greens in at the last minute to just wilt them (see recipe below). All parts are delicious in stir-fry, soup, or simply alone with some garlic, salt and oil. Click here for a great bok choy tip and simple recipe!
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How nutritious is bok choy?

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Bok choy is a nutrient-packed vegetable that has a glycemic load of only 1 (how much carbohydrate is in the food) and only 20 calories in one cup (sliced and cooked). It is low in sodium and is a moderate source of dietary fiber. It is a good source of iron, vitamin B6, folate, calcium, potassium, and manganese. It is an excellent source of vitamins C, K and A (3). Bok choy is also rich in antioxidants and sulfur-containing compounds, which are known to play a role in cancer prevention, among other benefits (1).

When eaten raw or lightly-cooked, it is higher in vitamin C and vitamin K than when eaten cooked. 

The recipe below is a simple vegetable dish that is colorful and fresh for the summer.


Colorful Bok Choy Vegetable Mix

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Serves 6-9
Inspired by a vegetable mix found in the produce section at Whole Foods


Ingredients:
  • 2 Tablespoons neutral-flavored oil
  • 1 large onion, coarsely chopped
  • 2 cloves garlic, minced
  • 4 heads baby bok choy (see instructions below)
  • 2 zucchini, thinly sliced
  • 1 red pepper, cored and cubed
  • 8 ounces shiitake mushrooms (or other mushrooms), thinly sliced
  • 2 cups cabbage, finely sliced (optional)
  • 2 Tablespoons apple cider vinegar
  • 2 teaspoons salt, or to taste

Directions:
  1. Cut the bottom off of the bok choy head (the part that was in the ground) and discard. 
  2. Slice the dark green parts away from the white parts of the bok choy heads.
  3. Thinly slice the green parts and put in a bowl. Thinly slice the white parts and put in a different bowl.
  4. Prepare the other veggies and have each one in separate bowls.
  5. Heat a 4-6 quart pot over medium heat. Add the oil when hot. 
  6. Add the onions and stir for 2-3 minutes. Add the garlic and stir for one minute. 
  7. Add the white part of the bok choy and stir to combine. Cook for 4-5 minutes, stirring occasionally. 
  8. Add the zucchini. Mix well and cook until the zucchini is just starting to turn translucent.
  9. Add the red pepper. Stir to combine and allow to cook for 2-3 minutes. 
  10. Add the mushrooms and the bok choy greens. Stir to combine and allow to cook for 3-4 minutes, until the greens have wilted. Include any cabbage, if using.
  11. Add the vinegar and salt. Stir, taste for seasoning and adjust. 
  12. Serve immediately. ​​​

~ Nancy Miller, MS, RDN

References:
1. http://www.whfoods.com/genpage.php?tname=foodspice&dbid=152
2. https://www.wholefoodsmarket.com/blog/whole-story/enjoy-bok-choy (you can find many recipe options here, too!)
3. https://nutritiondata.self.com/facts/vegetables-and-vegetable-products/2378/2
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Eat Right for your Sight

6/27/2019

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​Every day our eyes undergo the stress of environmental pollutants, ultraviolet light, and blue light which can significantly damage our vision over time. In the United States, the leading causes of blindness are glaucoma, cataracts, and age-related macular degeneration (AMD). The rate of developing these impairments nearly triples in adults after age 65. As the aging population continues to grow, it is crucial to identify effective strategies that can protect and maintain eyesight. Research shows that a diet rich in colorful fruits and vegetables, regular physical activity, and smoking cessation can reduce the development of chronic eye disorders. There are six key nutrients that work together to protect the eye from chronic oxidative damage: Lutein, Zeaxanthin, Omega-3 fatty acids, Vitamin C, Vitamin E, and Catechins. Focus on these nutrients in your diet to help keep your vision sharp.

Lutein and Zeaxanthin

​Lutein and Zeaxanthin are carotenoid antioxidants found concentrated in the retina of the eye. These antioxidants protect the eye by absorbing blue light and scavenging harmful reactive oxygen. Lutein and Zeaxanthin are found in dark green vegetables including kale, spinach, collard greens, swiss chard, broccoli, and romaine lettuce, as well as in egg yolks, kiwi, oranges, and corn. Currently, there is no recommendation for lutein or zeaxanthin in the 2015-2020 Dietary Guidelines for Americans, but epidemiological research suggests that 6 mg of lutein and zeaxanthin per day can reduce the risk of developing AMD and cataracts.  The American Optometric Association recommends consuming 10 mg per day of lutein and 2 mg of zeaxanthin per day to slow AMD progression in affected individuals. For reference, 1 cup of spinach equals approximately 5.5 mg of Lutein and Zeaxanthin
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Omega-3 Fatty Acids

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​Research suggests that adequate intake of omega-3 fatty acids can reduce the risk of developing AMD. Additionally, supplementation of Omega-3’s may help relieve symptoms of dry eye. Consuming one serving of fatty fish per week can be protective against AMD, but omega-3’s can also be found in plant sources including flaxseed, chia seed, walnuts, flaxseed oil, canola oil, and certain brands of fortified foods.

Vitamin C and Vitamin E

​Vitamins C and E work together as antioxidants to fight oxidative damage in the eye. The American Optometric Association recommends consuming 500 mg per day of Vitamin C, and 400 mg per day of Vitamin E. Adequate intake Vitamin C (found in bell peppers, citrus fruits, berries, melons, and dark leafy greens) and Vitamin E (found in sunflower oil, sunflower seeds, peanuts, peanut butter, avocado, almonds, and asparagus) has been shown to lower the risk of cataracts and AMD.
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Catechins

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​Catechins are antioxidants found in green and black tea, red wine, and dark chocolate. Daily intake of these antioxidants can reduce the risk of developing cataracts and glaucoma.

 Consuming a diet rich in fruits and vegetables is associated with a reduced risk of cataracts, glaucoma, and AMD, while diet patterns high in cholesterol, saturated fat, and red meat have been shown to increase the risk of these conditions. Lutein, zeaxanthin, catechins, Vitamin C, Vitamin E, and omega-3’s have a synergistic effect, meaning eating these nutrients together will have a more a powerful impact than eating one nutrient alone. To get the most of these nutrients, pair them together in a meal. The recipe below pairs salmon (rich in Vitamin E and Omega-3 fatty acids), with parsley (good source of lutein and zeaxanthin), and lemon juice (good source of Vitamin C) to provide a flavorful and antioxidant- rich meal. Enjoy! 
​~ Mikeisha, Dietetic Intern

Honey Mustard Citrus Salmon

​Ingredients:
2 pounds boneless salmon
1 Tbs finely chopped parsley
Honey Mustard Sauce:
1/3 cup whole grain mustard
¼ cup honey
4 cloves garlic, peeled and minced
2 Tbs fresh lemon juice
¼ tsp paprika
¼ tsp salt
1/8 tsp black pepper
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Directions:
  1. Heat oven to 375°F.
  2. Whisk together mustard, honey, garlic, lemon juice, paprika, salt, and pepper. Set aside.
  3. Line a large baking sheet with aluminum. Lightly coat foil with cooking spray, then lay out the salmon in the middle of the foil.
  4. Spoon the honey mustard sauce over the salmon and spread it around evenly so that it covers the top of the salmon.
  5. Fold the sides of the aluminum foil up and over the top of the salmon until it is completely enclosed.  (If your sheet of foil is not large enough, place a second sheet of foil on top and fold the edges so that it forms a sealed packet.)
  6.  Bake for 14-15 minutes, or until the salmon is tender or opaque.
  7.  Remove the salmon from the oven and carefully open and pull back the aluminum foil so that the top of the fish is completely exposed.
  8.  Return the fish to the oven and broil for 2-3 minutes.  
  9. Garnish salmon with parsley and serve immediately.
Serves 6-8: Adapted from GimmeSomeOven.com               Prep Time: 7 minutes    Cook Time: 18 minutes

​Nutrition per 6 oz serving: 248 calories, 32 grams protein, 7 g fat, 2.5 g Omega 3’s

References:
  1. Eisenhauer, B., Natoli, S., Liew, G., & Flood, V. (2017). Lutein and Zeaxanthin—Food Sources, Bioavailability and Dietary Variety in Age‐Related Macular Degeneration Protection. Nutrients, 9(2), 120. doi:10.3390/nu9020120
  2. Abdel-Aal, E., Akhtar, H., Zaheer, K., & Ali, R. (2013). Dietary Sources of Lutein and Zeaxanthin Carotenoids and Their Role in Eye Health. Nutrients, 5(4), 1169-1185. doi:10.3390/nu5041169
  3. Wolfram, T. (n.d.). Eating for Eye Health. Food and Nutrition.
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Let’s Go Shopping At Costco: Top Picks for your Fridge

6/22/2019

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In a previous blog post, I shared a list of top pantry picks from Costco, so please feel free to check that out if you haven’t already. Now that we have your pantry covered, let’s discuss some top picks for your fridge.

In order to pick the best products, I focused on food quality and considered the following:
  • The ingredients list and if they were sourced from whole foods
  • The number of ingredients
  • Additives and preservatives
  • Added sugars
  • Types of oils used
  • Labels, such as organic, grass-fed, pasture raised, or raised with no antibiotics

As mentioned in the previous post, the products you choose for yourself and your family will depend on many things, including health goals, food preferences, need for convenience, allergies, intolerances and more. So, without further ado, let’s get to it!

Meat, Fish, Eggs & Tofu

  • Any fresh beef, bison, pork, poultry or fish (organic, pasture raised, grass-fed or wild caught preferred)
  • Coleman Organic Chicken Meatballs
  • Sukhi’s Chicken Coconut Curry
  • Hempler’s Uncured Bacon
  • Amylu Organic Sugarhouse Maple Chicken Sausage
  • Sabatino’s Paleo Organic Chicken Sausage
  • Teton Water Ranch 100% Grass-Fed Beef Polish Sausage
  • Trappers Creek Wild King Smoked Salmon
  • Plainville Farms Oven Roasted Organic Turkey Breast
  • Eggs – Kirkland Organic or Wilcox Free Range Omega3
  • House Foods Organic Tofu

Sauces, Dips & Condiments

  • Kirkland Basil Pesto
  • Kirkland Organic Hummus
  • Good Foods Chunky Guacamole
  • Wildbrine Raw Organic Sauerkraut

Dairy

  • Kerrygold Grass-fed Butter
  • Mozzarella String Cheese (organic or non-organic)
  • Organic/Pasture Raised Medium Cheddar Sliced Cheese
  • Kirkland Signature Goat Cheese
  • Parmesan Folios Cheese Wraps
  • Kirkland Organic Milk
  • A2 Whole Milk
  • Kirkland Organic Greek Yogurt

Beverages

  • LaCroix sparkling flavored water
  • Organic Suja Uber Greens

Hopefully this list made stocking your fridge with quality products from Costco a little easier. Stay tuned for a final post regarding my top Costco picks for your freezer…

~Colleen Drosdeck, RDN, CD
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Hydration

6/16/2019

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Back to the Basics

Did you know that the average adult consists of about 50-60% water? Water is an essential nutrient for all living things (that includes us!) and has many functions in the body. It acts as a lubricant for your joints and eyes and is the main component of saliva. Water also helps get rid of waste and helps regulate body temperature.

Hydration is the process of replacing water in the body. There are many ways to accomplish this, but here are just a few ideas:
  • Drink water (Not a fan of plain water? Check out these tasty infused waters!)
  • Eat food with a high water content (i.e. fruits and vegetables)
  • Drink other fluids (milk, seltzer, tea, coffee…)
  • Intravenous (IV) line

When your body doesn’t have enough water to function optimally, it becomes dehydrated.

Dehydration

Your body loses water all the time. When you go to the bathroom, from sweat, and also evaporation from your skin. If you don’t consume enough fluids, you will become dehydrated.

Signs of dehydration include:
  • Muscle cramps
  • Confusion
  • Rapid pulse
  • Headaches​
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Can dehydration be measured? One way that you can keep an eye on your hydration levels is by measuring the amount of water lost during exercise. Weighing yourself before and after exercise can be a useful tool in estimating your hydration status. 
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​Water is necessary for the transportation of oxygen and nutrients that your body needs for daily activities. This entire system can be thrown off when you lose water. When you are dehydrated, your body also has a lower overall blood volume, making your heart work that much harder to pump blood to your organs.

*Tip: Throughout the day when you use the bathroom, look at the color of your urine. This can give you a good idea of your hydration status. Lemonade color = optimal hydration! View a handy hydration chart here. ​​


Hydration Sources

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Water can be found in many sources. Water and other liquid drinks make up the majority at 80% of water consumed. Not all drinks are hydrating, however. Alcohol is one beverage that can actually dehydrate you. It’s a good rule of thumb to drink one glass of water for every alcoholic drink consumed. Food makes up the other 20% of water consumed, which includes fruit, vegetables, and yogurt. Soups are also hydrating, which contain sodium to aid in electrolyte replacement. If you are watching your sodium intake, make sure to read the labels on prepared soups, which can be quite high in sodium. ​


Electrolytes and Fluid Balance

Electrolytes help direct where water and other nutrients go for proper functioning in cells. Without properly functioning cells, problems, such as cramping, can occur. Fluid and electrolytes can help prevent cramping.

Electrolytes help prevent cramps through several actions:
  • Magnesium = muscle relaxation
  • Potassium = prevents muscle fatigue
  • Sodium = normal muscle contraction​
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Electrolytes can be found in sports drinks, but can also be found naturally in food. Foods high in sodium include salted nuts or trail mix, pretzels, crackers, and table salt. Processed foods tend to contain very high levels of sodium. Try sticking to whole foods to find a good balance between electrolyte and fluid intake. Foods high in potassium include bananas, potatoes, dark leafy greens, and citrus fruits. Foods high in magnesium include pumpkin seeds, almonds, cashews, peanut butter, spinach, and beans.

Recommendations

There is no one-size fits all recommendation for daily fluid intake. Your fluid needs vary depending on your body composition, activity level, and the amount of water lost through sweating and breathing. The Institute of Medicine (IOM) generally recommends men aged 19 and older consume 3.7 liters per day (about 15 cups) and women aged 19 older consume 2.7 liters per day (about 11 cups) from all fluid sources (water, other liquids, and foods).
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References

  1. Institute of Medicine. Dietary Reference Intakes for Water, Potassium, Sodium, Chloride, and Sulfate. Institute of Medicine Panel on Dietary Reference Intakes for Electrolytes and Water, Standing Committee on the Scientific Evaluation of Dietary Reference Intakes. Washington, D.C. National Academies Press 2005.
  2. Kalman, DS, Lepeley, A. A review of hydration. Strength Cond J. 2010;32(2):56-63. 
  3. Sawka, MN, Burke, LM, Eichner, ER. American College of Sports Medicine position stand: exercise and fluid replacement. Med Sci Sports Exerc. 2007;39(2):377-390.

~Daniel, Dietetic Intern 
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    SD Blog 

    A place for our consultant Registered Dietitian Nutritionists (RDNs) to share nutrition science, yummy and healthy recipes, tips on seasonal ingredients, and other nutritional musings. Enjoy!  

    ​Megan Ellison,
    ​MS, RDN, CSOWM, CDE Founder

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