 We have all heard the phrase, "You are what you eat." It's true that foods not only affect how we feel physically, but they can also affect our mood. The food we consume and how frequently we eat these foods can significantly impact our emotional and physical well-being. This post will explore ways to support brain health and a healthy gut, starting with some basics on neurotransmitters and why they are important. What Are Neurotransmitters?Neurotransmitters are primarily located in the brain and serve many functions, including regulation of mood and behavior. Neurotransmitters act as messengers communicating between nerve cells in your brain and the rest of your body. They are produced in the body from amino acids, the same building blocks of protein. Maintaining healthy levels of neurotransmitters can improve and stabilize our mood. The following are a few different neurotransmitters and their impact on mood. Dopamine: The Reward Center
 Nutrients To Support Brain Health and MoodProtecting your brain health is not a one-nutrient job; here are some known nutrients that are vital for brain function. Omega-3 Fatty Acids Omega-3 fatty acids (Omega-3s) are essential nutrients your body does not produce. It is a polyunsaturated fat that we consume from both plants and animals. They help the cells in your body function properly by providing structure to cell membranes and supporting interactions between cells. Omega-3s are important for all your cells, especially those in the brain. There are three main types of omega-3s:
Tryptophan Tryptophan is the building block for serotonin, the feel-good chemical produced in the body after eating foods containing tryptophan. Magnesium Magnesium is an essential mineral involved in more than 300 metabolic reactions, including cell communication, the production of DNA, and cell structure. Vitamin B-6 (Pyridoxine) Vitamin B-6 is essential for breaking down proteins and tryptophan, thus aiding in the production of neurotransmitters serotonin and dopamine. Vitamin B-12 (Cobalamin) Vitamin B-12 is vital for maintaining the myelin sheath, the protective layer surrounding nerves, including those in the brain and spinal cord. The myelin sheath also affects how fast signals travel through your nerve cells. Vitamin B-12 is also essential for the production of neurotransmitters.  5 Foods to Boost Brain HealthBelow is a short list of food sources that can help support brain health and ways to incorporate them into your daily meals.
Walnuts They even look like little brains! Walnuts and walnut oil are one of the richest plant sources of Omega-3s. They are also a good source of tryptophan; one serving (about a handful) contains 318 mg of tryptophan, and the recommended daily allowance is between 250-425 mg per day. Try adding walnuts to salads, oatmeal, or a trail mix. Salmon Salmon and other fatty fish like mackerel are excellent sources of dietary Omega-3s. Fatty fish are also an excellent source of vitamin B-6. Sources of salmon include fresh, frozen, and canned. Try making salmon burgers out of canned salmon for a more budget-friendly option. Nutritional Yeast Nutritional yeast can be found in the seasoning aisle and provides a cheese-like flavor to foods. It is a great source of plant-based B vitamins, particularly vitamin B-12, a nutrient found primarily in animal products. This makes nutritional yeast a good source of B-12 for plant-based eaters. Try sprinkling it on popcorn or adding it to pasta or mashed potatoes to add the cheesy flavor. Oats Oats are a good source of tryptophan and magnesium, making them excellent for serotonin and dopamine boosting. Tryptophan is more readily absorbed by the body when consumed with a whole grain, like oats. Oatmeal is what most people think of when they hear oats but can be part of other delicious creations as well. Try adding oats to a smoothie to make it a little thicker. Cacao Cacao is the fruit or seed that cocoa and chocolate are made from. Cacao is full of antioxidants and can boost endorphins in the body. To get the benefits of cacao, try sprinkling raw cacao nibs or cocoa powder on yogurt or oatmeal. Nutrition is just one piece that can help support mental health. It’s important to remember that everyone has different nutrition needs and lifestyle routines; this is why nutrition should be personalized. Knowing how to navigate your nutrition goals can be tough, so let the nutrition experts at Sound Dietitians help. Set up an appointment today with one of our dedicated dietitians for individualized nutrition therapy. We look forward to meeting you. Tamsyn Steel, Dietetic Intern Resources 1.Best Foods for Brain Health and Mood. wisemindnutrition.com. Accessed May 10, 2023. https://wisemindnutrition.com/blog/best-foods-brain-health-mood 2.Depression, Serotonin, and the Gut | Psychology Today. www.psychologytoday.com. Accessed May 10, 2023. https://www.psychologytoday.com/us/blog/mood-mind-and-microbes/202304/depression-serotonin-and-the-gut 3.Oregon State University . Essential Fatty Acids. Linus Pauling Institute. Published September 6, 2019. https://lpi.oregonstate.edu/mic/other-nutrients/essential-fatty-acids 4.Cleveland Clinic. Dopamine: What It Is, Function & Symptoms. Cleveland Clinic. Published March 23, 2022. https://my.clevelandclinic.org/health/articles/22581-dopamine 5.Raymond JL, Morrow K. Krause and Mahan’s Food & the Nutrition Care Process. Saunders; 2020.
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Spring has officially begun, and with it comes all the seasonal produce filled with antioxidants! I’m sure we’ve all heard the term antioxidants thrown around in a positive light, but do we know what they actually are? In this post, we will explore what antioxidants are, where you can find them in food, and common misconceptions surrounding antioxidants.  How Antioxidants Work Antioxidants are compounds rather than nutrients, which can be confusing when discussing nutrition! They are compounds found in foods that reduce inflammation and can have a protective effect on the body. They can reduce the risk of many diseases by preventing damage by free radicals. What are Free Radicals? Free radicals are molecules with one or more unpaired electrons; this makes them especially reactive & strongly want to connect to other molecules. This can create problems if we have too many free radicals and not enough free molecules for them to attach to. They begin to cause damage to cells from other places in our body, increasing inflammation and making the bodywork harder to repair itself. This is where antioxidants come in. They can attach to free radicals and prevent the damage they would otherwise cause. It’s important to remember there is no reason to fear free radicals (especially when they are balanced with antioxidants!) - they’re a normal outcome of breaking down foods through metabolism. Free radicals are also produced by the body when fighting an infection or healing from an injury. This type of oxidative stress temporarily increases inflammation & free radicals, decreasing once the fight is won. Free radical-generating substances can accelerate the damaging effects, these include alcohol, fried foods, tobacco smoke, ultraviolet radiation, etc. A buildup of free radicals is linked to a higher risk of many chronic diseases and signs of aging. Types of Antioxidants Antioxidants are interesting because it represents an umbrella term for various nutrients that play that protective role we discussed earlier. Some examples of antioxidants are vitamin C, vitamin E, beta-carotene, selenium, manganese, coenzyme Q10, lipoic acid, and phenols. So many more nutrients can also bind to free radicals, but these are some of the most common. It’s important to note that antioxidants work best when paired together. Many foods are packaged this way. For example, spinach has both vitamin C and beta-carotene. Supplementation has been found to not be nearly as effective as eating whole foods. A good way to remember this is that food is created in ways our bodies use best. Antioxidants in food are no exception!  What Foods Have Antioxidants? There are many foods year round packed with antioxidants, but here are a few spring-specific options!
Compared to focusing on one food group or taking extra supplements for antioxidants, having a variety of whole foods of all colors will be the best way to provide your body with the antioxidants it needs.  Antioxidant Myths Antioxidants, just like any other food trend that gets some wind in the public eye, come with plenty of misconceptions. Let’s address some! Myth: Antioxidants prevent cancer and diseases. Fact: Unfortunately, there is no known way to ensure protection from all diseases. A diet rich in antioxidants may reduce your risk of developing certain cancers and diseases due to reduced free radical damage over time. Myth: I need to supplement antioxidants to increase the benefits. Fact: The best method of consuming antioxidants has been shown to be from whole fruits and vegetables and other foods such as nuts, seeds, and whole grains. Taking antioxidant supplements has not been shown to have the same effect. The need for supplementation varies greatly depending on the individual, contact your Registered Dietitian Nutritionist to discuss if/what supplements might be best for you. Antioxidants are just one piece of the puzzle that is nutrition. There can be so much confusing and conflicting information in the media. It’s important to remember that every body is different, and nutrition should be personalized to you! Because knowing how to navigate your nutrition goals can be tough, let those at Sound Dietitians help you out. Set up an appointment today with one of our dedicated dietitians for individualized nutritional therapy. We look forward to seeing you soon! Makayla Rapp, Dietetic Intern References
Dietary fiber is one powerhouse of a nutrient that greatly affects your health. From your gut to your heart to your brain, fiber can have big benefits!  Most people don’t consume enough fiber, so they aren’t reaping the benefits! In this post, we explore five life-altering health benefits of fiber. Adding more fiber can be difficult if your diet contains limited fresh foods and many processed foods. However, it’s a lot easier if you start with a few small adjustments or additions. Keep reading below about the different kinds of fiber, their relation to health, and how to reap the rewards! The Different Kinds We need to acknowledge that there are two kinds of fiber: soluble and insoluble. Soluble fiber acts like a sponge and soaks up water to form a gel-like substance, which helps slow digestion. Chia seeds and oatmeal are great examples of soluble fiber. Conversely, insoluble fiber does not absorb water and simply adds bulk to your stool, which can help relieve symptoms of constipation. Wheat bran is an example of insoluble fiber. The advantages of consuming both kinds of fiber greatly outweigh the challenge that it might be to add it to your daily eating habits. All the benefits discussed below come from consuming a combination of both kinds of fiber, so a variety of sources is key! Soluble fiber (chia seeds) versus insoluble fiber (wheat bran). The Benefits Fiber Can Help Us Poop Fiber greatly helps remove bodily waste. We, as humans, don’t digest fiber, and because we don’t digest it, it passes straight through our digestive tract. As stated earlier, soluble fiber absorbs water, helping to soften our stool and making it easier to pass. Insoluble fiber adds bulk to stool, ultimately providing more substance to move through the digestive tract. Combining these two features makes for better bowel movements. Fiber Strengthens Our Immune System A high-fiber diet can support our immune system in its daily efforts to keep us from getting sick. Fiber acts as food for the good bacteria in our gut. When our good gut bacteria are strong, our immune system functions better. Approximately 60% of our immune system is related to our good gut bacteria.1 If we don’t consume enough fiber, we may miss out on over half of our defense system! So remember, increasing our fiber intake lowers our risk of getting sick and increases our ability to fight disease.  Fiber Lowers Our Risk for Chronic Disease Risk of getting certain diseases may be influenced by fiber intake. Two such conditions are diabetes and heart disease. But why these two especially? It has to do with how fiber moves through the body. Soluble fiber slows the digestion of foods, and when digestion slows, so does our rise in blood sugar after a meal. Better blood sugar control means lower risk of diabetes. Soluble fiber also plays a role in heart disease. When it forms that sticky, gel-like mass, it grabs onto things like LDL-cholesterol (“bad cholesterol”) and pulls it through our digestive tract and out of our body. This protects the heart by lowering cholesterol and blood pressure. Of course, these are only two examples of how fiber protects against chronic disease! Fiber Can Help to Reduce Inflammation C-reactive protein (CRP) is found in the blood and is recognized as a marker of inflammation. Studies find that individuals who consume higher amounts of fiber have lower levels of CRP and inflammation.2 There are two methods by which this decrease of inflammation may occur. Firstly, increased fiber can help reduce body weight, reducing inflammation. Secondly, when the good bacteria in our gut digest the fiber we consume, they release anti-inflammatory substances, reducing overall inflammation. Although there are multiple ways to reduce inflammation, increasing fiber in the diet may be one of the best. Fiber Supports Brain Health Increased fiber can significantly impact the most vital organ in our body – the brain. The brain and the gut communicate with each other directly. As stated, increased fiber supports the good bacteria in our gut. The strengthened bacteria release a substance that helps reduce blood vessel swelling, including around the brain. One possible outcome of this reduced swelling is decreased risk and rate of dementia.3 Of course, this is just one possible benefit, and increased fiber intake supports overall brain health.  What Foods Contain Fiber? There are many fresh, whole foods that contain high amounts of fiber. Including:
Tip: when increasing your fiber intake, it is important to increase water intake to prevent constipation. Overall, to achieve your fiber goals, add a variety of fresh, whole foods.
Those at Sound Dietitians work hard to support you and the community to live healthily! We recently gave a cooking demonstration on high-fiber desserts. That way, when you want to be a little indulgent and have some dessert, you know you’ll give your body some good nutrients too. One of my favorite recipes was an Avocado Lime Pie adapted from Abra’s Kitchen. Check out the recipe and try it – so tasty! Because it can be tough to meet your daily goals, let those at Sound Dietitians help you out. Set up an appointment today with one of our dedicated staff for individualized nutritional therapy. We look forward to seeing you soon! Rick Harrison, Dietetic Intern Rick Harrison is an aspiring Registered Dietitian studying at Bastyr University in Kenmore, Washington. With a background in culinary and pastry arts, Rick hopes to help shape people’s relationship with food by making it more accessible through increased knowledge of cooking and confidence in the kitchen. References: 1. Anderson JW, Baird P, Davis RH, et al. Health benefits of dietary fiber. Nutr Rev. 2009;67(4):188-205. doi:10.1111/j.1753-4887.2009.00189.x 2. Can Increasing Fiber Reduce Inflammation? | Arthritis Foundation. Accessed March 1, 2023. https://www.arthritis.org/health-wellness/healthy-living/nutrition/anti-inflammatory/increasing-fiber 3. Yamagishi K, Maruyama K, Ikeda A, et al. Dietary fiber intake and risk of incident disabling dementia: the Circulatory Risk in Communities Study. Nutr Neurosci. Published online February 6, 2022. doi:10.1080/1028415X.2022.2027592  It’s 2023, and it’s time to ring out the old and bring in the new. As you embark on new beginnings, you will be surprised by how stories unfold and the goodness life has in store for you as you open up to trying new things and creating new goals. I think the world should celebrate more on the dates that we made changes and not just the fact that a year changes. That being the case, I hope you’re open to trying new things, embracing changes, learning, and living. I’m starting mine by spreading positivity and “GOURD” vibes all the way by learning about foods from different cultures and, at the same time, sharing my own. See what I did there with the “GOURD”? Let me share with you this humble vegetable-fruit called Bitter Gourd, which is not quite as famous and well-used here compared to where I came from, the Philippines. Keep reading as I will share tips on getting rid of the bitterness to make it a much BETTER gourd for you! What is Bitter Gourd? Bitter Gourd, also known as bitter melon, balsam pear, karela (in India), ampalaya (in the Philippines) or its scientific name Momordica charantia — a tropical vine of Cucurbitaceae, otherwise known as the gourd family. It belongs to the same family as squashes like zucchini and pumpkins, melons, and cucumbers. This plant thrives in both subtropical and tropical areas, including Asia, the Caribbean, South America, and some parts of Africa. Despite having a variety of names worldwide, two things remain consistent with this vegetable-fruit:
Did you know that Bitter Gourd... Is a rich source of vitamin C, which boosts your immune system, aids in decreasing inflammation, and promotes wound healing. It also provides folate, which is crucial for growth, development, and red blood cell formation. It also contains significant amounts of:
 And if you’re still not impressed with this ingredient..
It's “gourd” for your…
Let the bitterness subside
 Stir-Fry Bitter Gourd Ingredients: 2 pieces bitter melon, cleaned & thinly sliced 4 cloves minced garlic ½ yellow onions, sliced 2 tomatoes, sliced into quarters 2 tablespoon avocado oil 2 raw & beaten eggs ½ tsp salt ½ tsp ground black pepper Directions: Soak the bittermelon with salt and water in a large bowl, then leave for 5 minutes. After 5 minutes, place the bitter melon in a cheesecloth, then squeeze tightly to drain excess liquids. Once the pot is heated, add the avocado oil and sauté garlic, onion, and tomato until translucent and fragrant. Add the bitter melon, give it a quick stir, then add salt & pepper to taste. Beat the eggs and pour over the bitter melon, then wait till the egg is partially settled before mixing. Serve hot, and enjoy! Optional: Add ground pork, beef, chicken, shrimp, or tofu to elevate this simple dish. Makes 4 servings Nutrition per 1 cup: 120 calories; 9.7 Fat; 3.6g Protein; 4.64g Carbohydrates; 1.2g Fiber; 103mg Sodium  Incorporating Bitter Gourd is a great way to improve your eating habits this year; a low-calorie ingredient that retains the most helpful nutrients your body needs.
This is the only bitter taste you’ll ever need and a low-cost way to boost your health! Zamaira Chan, Dietetic Intern References: US Department of Agriculture. Bitter melon. Food Data Central, US Department of Agriculture. March 19, 2021. Accessed February 15, 2023. https://fdc.nal.usda.gov/fdc-app.html#/food-details/1548192/nutrients Clardy AE, Crudup S. Bitter melon. Tennessee State University Extension. Accessed February 18, 2023. https://www.tnstate.edu/extension/documents/Bitter%20melon%20fact%20sheet.pdf Silver N. Bitter melon and diabetes. Healthline. January 2018. Updated February 24, 2021. Accessed February 15, 2023. https://www.healthline.com/health/diabetes/bitter-melon-and-diabetes Diabetes co. Bitter melon and diabetes. Diabetes.co.uk the global diabetes community. January 2019. Updated January 25, 2023. Accessed February 15, 2023. https://www.diabetes.co.uk/natural-therapies/bitter-melon.html Elekofehinti OO, Ariyo EO, Orimoloye M, et al. Potential use of bitter melon (Momordica charantia) derived compounds as antidiabetics: In silico and in vivo studies. Pathophysiology. 2018;25(4):327-333. DOI: 10.1016/j.pathophys.2018.05.003  The thought of leaving the comforts of your own home for just a weekend can be daunting enough. Food allergies are notorious for being vacation wreckers, especially in a foreign country. It makes traveling less fun when you’re worried about whether or not you need to bust out the epi-pen or take an emergency rest stop. Whatever the symptoms, we all get a little leery about risking the possibility of ingesting something our bodies can’t tolerate. Personally, I have my own food allergy challenges having celiac disease. For those unfamiliar with this, it is classified as an autoimmune disease, where you cannot ingest gluten, wheat, barley, or any cross contaminants of it, with the likelihood of damaging your small intestine. I had yet to travel with my recent diagnosis of celiac disease until a unique opportunity arose. Through my Dietetic Internship at Seattle Pacific University, I had the chance to go on an international rotation in Shimla, India. Allergies aside, I couldn’t possibly turn down an opportunity like this. Through my recent experience of traveling with food allergies, I want to give you some helpful tips while traveling abroad. Tip #1: PACK SHELF STABLE SNACKS. I can’t emphasize this enough! This saved me in a couple of tough spots. It took us three days to get to India; we had a 24 layover in Japan, where all I could eat was plain rice and edamame. Gluten-free soy sauce or tamari did not exist and the language barrier was too hard to navigate. I got kicked out of a ramen spot because I couldn’t order any ramen! Needless to say, I was pretty hangry by the time we left Japan. I might not have made it if it wasn't for the dried fruit and nuts my professor had purchased from a vendor. So, bring protein bars, trail mix, dried fruit, jerky, or whatever sounds good to help you get through the trip. Tip #2: WHEN IN DOUBT, DON’T EVEN RISK IT. Let’s be honest; some languages are difficult to interpret, Hindi included. I used Google Lens to translate ingredients on packaged foods or menus when I could. When I could ask a person, I would. Luckily, our host during the trip was able to tell me what foods were safe. If you have neither and are still wondering what the heck is in your food, go with the safest option. Sometimes I felt uncomfortable eating at some places, so I would order a fresh lime soda and either eat back at our base or find something I felt safer eating. Tip #3: DROP THE GUILT. For most of the trip, I felt guilty for others having to accommodate for my dietary needs. I realized I don’t have to feel guilty about something that isn’t my fault. We didn’t ask to have allergies or intolerances. So OWN IT and enjoy being in a new country. It’s easy to let our worries cloud our enjoyment, especially when it comes to finding good AND safe foods. Tip #4: DO YOUR RESEARCH. Familiarize yourself with phrases and words you can communicate with and look up local dishes and cuisines that naturally accommodate your dietary restrictions. It’s good to be prepared for these scenarios; that way, you aren’t blindsided by anything. Just know that you are not alone when navigating the challenges of dietary restrictions! Resources like the International Food Anaphylaxis and Allergy Administration (IFAAA) are available. In some countries, they provide translations for food allergy information to give to restaurants, so you can let them fully understand your dietary needs. However, this is only available for a limited number of countries. Tip #5: TALK WITH YOUR DOC. Before leaving, consult with your primary care provider or allergist for any recommendations or medications to take while away. Traveling with allergies is possible; just remember to do your research and be prepared. Luckily for me, India had a lot of gluten-free foods, so I did get to enjoy a lot of delicious Indian cuisine and snacks. I even discovered a new snack in India: Punjabi Tadka, which is naturally gluten-free since it’s made from different pulses and potatoes. Believe it or not, there are options for us abroad, so go explore, and happy traveling! Jesse Jorgenson, Dietetic Intern!   This Christmas my husband bought me a Joyce-Chen-carbon-steel-14inch-flat-bottomed-wok-with-wooden-handles-and-utensils. When he asked what was on my Christmas wish-list, this rattled off my tongue almost as fast as Ralphie and his “official Red Ryder, carbine action, two-hundred shot, range model air rifle, with a compass in the stock and this thing that tells time”. Of course, being the thorough researcher that my husband is, he also presented me with the ultimate guide and cookbook to go along: The Breath of a Wok by Grace Young and Alan Richardson. Simply WOW. Gifts to make a dietitian swoon. Thus, we are spending our 12 days of Christmas carefully seasoning and slowly unlocking the secrets to wok cuisine. It has been a delight, as well as a great start to the 2023 year, filled with lots of fresh vegetables and new adventures in cooking. We wish you your own culinary adventures this coming year! Here are a few ideas for your inspiration. ~ Megan For tips on various seasoning methods and some wok history, I highly recommend the book mentioned above. Here we are doing a first seasoning with high-temperature oil and green onions (that get thrown away) for flavoring. Our first couple dishes were a take on kung pao chicken (using tofu) and lemony scallops and noodles. Yum!
 SEASONing’s greetings! Winter is coming, and the holiday spices are here. Chai lattes are a favorite during this time of the year and are often made with spices like cinnamon, ginger, allspice, nutmeg, clove, black pepper, and, yes – cardamom! Cardamom is a spice used in many recipes and often goes unrecognized; however, it has many health benefits. Want to learn how to make the best chai spice blend for your holiday teas and lattes? Keep on reading! Cardamom is mainly grown and harvested in India, China, and Sri Lanka but can also be found in many other countries in the Middle East and Asia. Did you know it can grow up to 16 feet tall? It is an herby plant with leafy greens, tall root stalks, and white flowers with purple tips that is known for its fruit and aromatic seeds. When these seeds are dried and ground, they give us the spice used in many foods and baked goods. It’s also used for its scent in perfumes, soaps, and lotions. Some common uses of cardamom are found in recipes for:
Cardamom is rich in micronutrients like fiber, iron, potassium, calcium, and magnesium. Potassium, magnesium, and calcium help keep muscles and nerves functioning well and maintain the heart’s rhythm. Magnesium also helps with managing stress levels and giving us enough energy throughout the day, and calcium is excellent for maintaining strong bone health. The spice also contains phytochemicals like phytosterols which help with heart health. Studies have found that 2g of cardamom daily can reduce LDL (bad)-cholesterol and reduce your risk of cardiovascular disease! This spice has also been used in ancient traditional medicine and has many health benefits, including:
With cold and flu season already here, are you ready to make that chai? Check out the recipe below and experience all of cardamom’s benefits: Homemade Chai Spice Blend: Ingredients:
Makes 32 servings, store up to 3 months at room temperature.  Chai Latte Recipe: Ingredients:
Directions:
Makes 1 serving Nutrition per serving: Calories: 101, Carbohydrates: 16.2g, Protein: 0.6g, Fat: 4.6g, Saturated Fat: 4g, Sodium: 5mg, Fiber: 1.7 g, Sugar: 12.5 Overall, cardamom is a unique addition to many dishes with its sweet and floral flavor and aromas. It is a spice full of antioxidants that help to protect against oxidative damage to your cells, similar to cinnamon and nutmeg. In combination with its health benefits, that chai recipe sounds great right about now, don’t you think? Erin McMahon, Dietetic Intern References:
Recipe from: https://minimalistbaker.com/5-minute-caffeine-free-chai-mix/ Food Data Central. (Accessed on 11/9/2022). Spices, cardamom. US Department of Agriculture [Webpage]. Available at: https://fdc.nal.usda.gov/fdc-app.html#/food-details/170919/nutrients Anandaraj, M. & Sudharsham, M. R. (2010). Cardomom, Ginger and Turmeric. In Verheye, W. H. (ed) Soils, Plant Growth and Crop Production. Eolss Publishers Company Limited. Chapter available at: http://www.eolss.net/Sample-Chapters/C10/E1-05A-49-00.pdf Spices Board India. (2009). Cultivation Practices for Cardamom. Ministry of Commerce and Industry, Government of India. Available at: http://www.indianspices.com/pdf/Book_Cultivation_Cardamom.pdf Opara, E.I., & Chohan, M. (2021). Culinary Herbs and Spices: A Global Guide. Royal Society of Chemistry, 99-122. Available at: https://web-s-ebscohost-com.proxy.lib.umich.edu/ehost/ebookviewer/ebook/ZTcwMHhuYV9fMjk4ODEzNF9fQU41?sid=7ec4c595-7271-4fce-9a16-0203be69a699@redis&vid=0&format=EB&rid=1 Peter, K.V. (2012). Handbook of Herbs and Spices: Vol. 2nd ed. Woodhead Publishing. Available at: https://web-s-ebscohost-com.proxy.lib.umich.edu/ehost/ebookviewer/ebook/ZTAwMHhuYV9fNjgwNjQxX19BTg2?sid=a79fa0a8-5d60-4397-a0e3-63938e4e21ee@redis&vid=0&format=EB&rid=1 Charles, D.J. (2013). Antioxidant Properties of Spices, Herbs and Other Sources. New York, NY : Springer New York : Imprint: Springer. Available at: https://link-springer-com.proxy.lib.umich.edu/content/pdf/10.1007/978-1-4614-4310-0.pdf  Have you ever heard the phrase “eat the rainbow”? Often used by dietitians, this tip is the easiest way to encourage eating a variety of produce. While this is a fun phrase, and you might already know the importance of eating fruits and veggies, why should you eat a rainbow of produce? Why does this quippy motto matter? The answer might surprise you: fruits and vegetables contain phytonutrients, chemicals that give them their varying colors. What are phytonutrients? The prefix phyto- means plants, so a phytonutrient is a nutrient you find in plants! They’re also known as phytochemicals and are present to protect plants from threats in their environment. Just as these natural chemicals protect plants, they can help protect us as well when we consume them. Phytonutrients have been shown to decrease the risk of diseases and improve overall health. Hundreds of different phytonutrients can be found in our food; Different colors of produce contain higher amounts of specific nutrients.  Different colors and their phytonutrients Red, orange, yellow, green, and blue-purple are the main subgroups of colors containing unique phytonutrient properties. Red: red produce includes antioxidants that can contribute to decreased inflammation in the body. Antioxidants help prevent damage to cells by fighting off harmful substances that enter or are produced in the body.
 Recognizing Phytonutrients in our Fall Produce As the season changes and new fruits and vegetables emerge, we can identify the phytonutrients in our farmer's market hauls to infuse color into our fall recipes. A few of these foods come in more than one color, making it more convenient to diversify our plates.
Eating an assortment of colorful fruits and vegetables can bring a vibrance to your plate and your life! Incorporating more produce into our diets helps prevent disease and promotes healthy processes throughout our entire bodies. Aiming for three different colored fruits or vegetables at each meal is a great way to take advantage of the rainbow of seasonal produce available. Happy Fall Season everyone! Greta Kramer, Dietetic Intern Resources:
 Nothing says summer like bright, red cherries. Cherries are often used in staple summer desserts, but that isn’t the only way to use them! You can use cherries to sweeten up any smoothie or salad, and they can also be used in savory dishes. A homemade cherry sauce pairs nicely with grilled chicken breast or pork chops. Let’s learn more about the different types of cherries, how to use them, and what health benefits they have! What nutrients do cherries provide? Not only are cherries delicious and versatile, but they have health benefits too. Cherries are a good source of potassium, which helps our muscles contract and helps control blood pressure. They are also rich in a compound called polyphenols. Polyphenols work to reduce damage to the cells in our body and reduce inflammation. They can also protect against certain chronic diseases, like heart disease and diabetes. Cherries have small amounts of other essential minerals as well, like copper and magnesium. Cherries and… melatonin? Cherries also have melatonin, which is unique because not many plant foods are good sources of it. Melatonin is a chemical that our brain releases in the darkness to help regulate our sleep cycle. You may have seen melatonin supplements before that help you fall asleep at night! Cherry varieties Each cherry variety has a different peak season throughout the summer. The popular Bing cherry has the longest season, spanning from early June to mid-August, making them easily accessible throughout the summer! Other varieties, like Chelan and Tieton, are best only in June, so grab them before it’s too late! The graphic below shows the cherry seasons in the Northwest.   Sweet or Sour? Cherries range in how tart or sweet they taste, making some varieties better for baking and some better for eating fresh. The popular Bing cherry we mentioned before is great for all uses because it is sweet with just a hint of tartness. There is wiggle room to add some sweetness for a dessert, but they are still sweet enough to snack on! The Morello cherry is a tart variety, so you may not want to eat them raw, but they are perfect for baked goods. Lastly, the popular Maraschino cherry. Maraschino cherries are not their own variety. Maraschino is a method of preservation that gives these cherries their bright red color! Because of the sweetness of these cherries, they work best as a topping for your ice cream, cocktails, or milkshakes.  Where should I get cherries?
To buy the cherries for your summer recipes, try picking your own. Many small producers will allow the public to come and pick cherries from their trees, and it’s usually cheaper than the store or farmer’s market. Search for a u-pick cherry orchard in your area and call your friends or family for a fun summer activity. You can start by searching the Pick Your Own website for farms in your area. Did you know that Washington State is the largest producer of sweet cherries in the entire nation? It’s a great place to go cherry picking! Have a cherry-rific summer! Emma Suzuki, Dietetic Intern Resources: https://nwcherries.com/nwcherries/season Gropper SS, Smith JL, Carr TP. Advanced Nutrition and Human Metabolism. Cengage Learning; 2018. https://www.nccih.nih.gov/health/melatonin-what-you-need-to-know https://www.tasteofhome.com/collection/types-of-cherries/  The good: Omega 3 Fatty Acids & Vitamin D Fish and seafood have unique health benefits that can be difficult to get from other foods. You may have read before that fish have high amounts of omega-3 fatty acids, which are dietary unsaturated fats. Unsaturated fats are fats that are in their liquid form at room temperature (think olive oil and canola oil). Omega-3 fatty acids are essential for brain health and heart health and can lower your risk of heart disease, stroke, and even Alzheimer’s Disease. Fish and seafood also have vitamin D, which is not abundant in many foods. Many people, particularly in the Pacific Northwest, struggle to get enough vitamin D from the sun. Incorporating fish into our diet is a great way to combat this! Fatty fish such as salmon, herring, anchovies, and sardines, have more vitamin D and omega-3 fatty acids than fish with less fat. What about mercury? While they do have important nutrients, nearly all fish and seafood have varying amounts of mercury. Larger predatory fish (fish that eat other fish) generally have more mercury than smaller fish. It is good to avoid eating high-mercury fish often, but this is more of a concern for pregnant and breastfeeding women and children. For most people, eating low-mercury fish often is not harmful, and eating high mercury fish sparingly is okay, too. The Food and Drug Administration has done some work for us and created a list of fish with the lowest and highest amounts of mercury to guide your choices – see below!  Reminder: labels “best” and “good” do not have to do with how healthy the fish is, only how much mercury is in them!  Fish and the environment Like many foods, fish and seafood have sustainability considerations. The ways fish are harvested in the wild and fish farms have a varying impact on the environment. Some commercial tools can affect the physical environment, and some can catch species unintentionally. Certain seafood types are caught using tools that drag across the bottom of the ocean, like in the photo below. This can damage the seafloor and can displace other bottom-dwelling species. Some methods of catching fish and seafood allow for a more intentional capture, where the likelihood of catching and harming unwanted species is much lower. Explore Fishing and farming methods | Seafood basics to learn more about how different types of fish are caught! You can also look for specific certifications on your seafood packaging for sustainable options. Here are a few examples:
 How much seafood should I eat? It is recommended to have two servings of fish per week, and these servings should be around 3-4 ounces (the size of your palm). If you are concerned about mercury content, you can choose from the “best” or “good” choices in the table above!
Try these easy recipes for new ways to add seafood to your diet: Easy Pesto Salmon by A Couple Cooks One-Pan Seafood Roast by Cassie Best Shrimp Fajitas by The Modern Proper Fish and seafood are delicious and beneficial protein sources to add to our diet. Explore types of seafood and sustainable options to find the right way to incorporate fish into your week! Emma Suzuki, Dietetic Intern https://www.seafoodwatch.org/seafood-basics/fishing-and-farming-methods https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3262608/ https://seafood.edf.org/benefits-eating-fish https://www.healthline.com/nutrition/11-health-benefits-of-fish#TOC_TITLE_HDR_2 https://www.fisheries.noaa.gov/national/bycatch/fishing-gear-dredges https://www.fda.gov/food/consumers/advice-about-eating-fish#pattern |
SD BlogA 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! Categories
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