Servings: 7
Serving size: 1 latke
Prep time: 20 minutes
Cooking time: 20 minutes

Ingredients

• 3 cups grated yellow, purple and red potatoes (about 1½ pounds)
• 1 cup minced shallots
• 2 minced garlic cloves
• 1 tablespoon chopped rosemary
• 2 large eggs
• ¼ cup grated Parmesan cheese
• 1 teaspoon curry powder
• 1 teaspoon sea salt
• 2 tablespoons (30 milliliters) canola oil
• ¼ cup, plus 3 tablespoons unsweetened applesauce (optional)

Instructions

1. Place grated potatoes into a colander in the sink and squeeze or knead gently to release excess liquid.
2. Transfer potatoes to a large bowl and add shallots, garlic, rosemary, eggs, cheese, curry and salt. Stir gently until combined.
3. Heat oil in a large skillet over medium-high heat for 30 seconds.
4. Use clean hands to form 7 round latkes with ½-cup potato mixture each.
5. Place latkes in skillet and cook until golden brown and crisp, about 5 minutes. Flip latkes and cook another 5 minutes or until golden brown.
6. Repeat until all latkes are cooked, then top each with 1 tablespoon applesauce (if desired) and serve immediately.

Nutrition per serving: CALORIES 147; TOTAL FAT 7g; SAT. FAT 1g; CHOL. 60mg; SODIUM 303mg; CARB. 18g; FIBER 2g; SUGARS 2g; PROTEIN 5g; POTASSIUM 318mg; PHOSPHORUS 95mg

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According to the American Psychological Association’s 2017 Stress in America survey, 80 percent of Americans experienced at least one physical or emotional symptom of stress within the previous month, such as headache (34 percent), feeling overwhelmed (33 percent), nervousness or anxiety (33 percent) and depression (32 percent).

However, adults also are significantly more likely to recognize the connection between stress and physical and mental health than in previous years — and 36 percent identify stress reduction as a personal priority.

Among myriad anti-anxiety treatments, including behavioral therapy, medication and other therapies, is one of the current darlings in wellness circles: adaptogens.

The use of herbs for maintaining balance in the midst of a variety of stressors has been a healthy lifestyle tenet in Eastern Chinese medicine and Ayurveda for centuries. However, the notion that some herbal plants may help alleviate chronic stress has existed in Western medicine for about 60 years, when midcentury researchers defined adaptogens as nontoxic compounds with many mechanisms of action and pharmacological effects related to adaptability and survival.

The theory is that adaptogenic compounds affect several key mediators of the adaptive stress response both inside and outside cells, thus having a broader spectrum of action than traditional medications that target one symptom or disease.

For instance, adaptogens are characterized as eustressors, or “good stressors,” that induce stress-protective responses. By stimulating the expression and release of mediators of the adaptive stress response, adaptogens may help increase the body’s tolerance to stress.

With chronic stress being linked to adverse health effects such as cognitive, emotional and behavioral dysfunctions, as well as increased inflammation in the body potentially leading to cardiovascular disease, diabetes, cancer, autoimmune syndromes and mental illnesses, alleviating or limiting ongoing stress is vital for overall, long-term health.

This is where adaptogenic plants may play a therapeutic role, as they have been found to normalize chronically increased cortisol and corticosterone — stress hormones that have been linked to anxiety, depression, digestive troubles and other chronic stress issues.

However, the National Institutes of Health National Center for Complementary and Integrative Health emphasizes caution with using herbal remedies due to limited scientific evidence.

Currently, there are about 70 herbal plants cited in literature with adaptogenic properties, including ginseng, Rhodiola Rosea and maca root. Two of the most popular adaptogens are tulsi and Ashwagandha root.

Also called “holy basil,” tulsi is revered in Ayurvedic medicine as the “elixir of life.” This peppery-tasting herb sometimes is called “hot basil” and is used in stir-fry dishes and spicy soups. Tulsi is used as a treatment for a range of conditions including anxiety, asthma, diarrhea, fever, arthritis, eye diseases and indigestion.

In vitro, animal and human studies reveal tulsi may have therapeutic actions, including adaptogenic, antimicrobial, anti-inflammatory, cardio-protective and immunomodulatory effects. A 2017 review in the journal Evidence-Based Complementary and Alternative Medicine examined 24 studies to assess the clinical efficacy and safety of tulsi and found positive clinical outcomes with no adverse effects. Although these results reinforced the efficacy of tulsi for treating diabetes, metabolic syndrome and psychological stress, further studies are needed to determine its mechanism of action, dosage and dose form, as well as populations that may benefit from it.

The Natural Medicines Comprehensive Database lists holy basil as “possibly safe when used orally, short-term.” The database notes some preliminary research on its effectiveness in reducing anxiety, blood sugar control and decreased symptoms of stress, but more evidence is needed in these areas. There is some evidence that holy basil extract can be used safely for up to six weeks; however, the database advises against use during pregnancy and lactation due to lack of reliable information.

Commonly called “Indian Ginseng” or “Winter Cherry,” the adaptogenic herb Ashwagandha root is named for its odor. This herb emits the smell of horse — which is the literal translation of “Ashwagandha”— and consuming its extracts is said to give people strength and vitality similar to that of a horse.

Known as the “royal herb” in Eastern medicine, Ashwagandha is the most commonly used and studied adaptogen, although human studies are limited and Ashwagandha is not listed in the Natural Medicines Comprehensive Database.

In a 2012 study on the safety and efficacy of Ashwagandha root for reducing stress and anxiety in adults, participants who took 300 milligrams of a high-concentration, full-spectrum extract of Ashwagandha root twice daily for 60 days experienced a significant reduction in stress and cortisol levels. No serious side effects were reported, and researchers concluded Ashwagandha root safely and effectively improved study participants’ resistance toward stress and improved self-assessed quality of life. However, further longterm research using a larger population with varying degrees of physical and psychological stress is needed to determine the effects of Ashwagandha root on stress resistance.

Although the available human research on adaptogens shows potential for alleviating symptoms associated with stress, more studies are needed to determine their efficacy and the range of interactions between adaptogens and stress response pathways in preventing chronic stress and age-related disease — as well as their role in exercise recovery.

As always, a thorough health and nutrition assessment by a physician and registered dietitian nutritionist is necessary, along with supporting evidence, for individualized nutrition recommendations involving botanicals or herbal remedies.

The post Exploring Adaptogenic Herbs appeared first on HealthStylz.

Servings: 6
Serving size: 2 polenta cups (185 grams)
Prep time: 20 minutes (plus at least 2 hours of refrigeration)
Cooking time: 10 minutes

Ingredients

• 3 cups (710 milliliters) water
• 1 cup polenta cornmeal
•  ¼ cup shelled pistachios, lightly salted
• 1 ½ cups fresh basil
• 2 tablespoons (30 milliliters) extra-virgin olive oil
• ¼ cup grated Parmesan cheese
• 1 small garlic clove
• ½ cup chopped Kalamata olives
• ½ cup chopped roasted red peppers

Instructions

1. Mist a 12-muffin tin with cooking spray and set aside. Bring water to a boil in a medium stockpot over high heat. Add polenta and remove from heat. Stir constantly until thickened, about 5 minutes.
2. In a food processor, pulse pistachios until finely chopped. Add basil and pulse, then add oil, Parmesan and garlic and continue pulsing until blended, about 45 seconds.
3. Stir half of the pesto mixture into the polenta. Spoon the pesto-polenta mixture into muffin tin compartments, filling each halfway. Cover and refrigerate until polenta has set, at least 2 hours or overnight.
4. Turn on oven broiler. Remove polenta from refrigerator, gently remove each polenta cup and place on a cookie sheet lined with a silicone baking mat or parchment paper. Top each polenta cup with 2 teaspoons each of olives and peppers and 1 teaspoon of remaining pesto. Place under broiler for 1 to 2 minutes, until polenta is lightly browned and pesto bubbles. Remove from oven and serve immediately.
5. Freeze leftover polenta cups in an airtight container. To reheat, place polenta cups in the refrigerator for 2 hours to thaw or microwave each for 45 seconds to 60 seconds.

Nutrition Per Serving:
CALORIES 198; TOTAL FAT 11g; SAT. FAT 2g; CHOL. 3mg; SODIUM 262mg; CARB. 20g;
FIBER 3g; SUGARS 1g; PROTEIN 5g; POTASSIUM N/A; PHOSPHORUS N/A

Note: Nutrition information for potassium and phosphorus in polenta not available. Used raw chopped red pepper instead of roasted red pepper for analysis.

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Product Reviewed: T-fal Ingenio Hand-Powered Rapid Food Chopper

The T-fal Ingenio Hand-Powered Rapid Food Chopper makes prepping your veggies and fruits easy.  It’s convenient, fast and is a great way to prepare vegetables ahead of time — just chop and store in the refrigerator for later.

Using the chopper is simple. Place the ingredients in the cutting case and pull the handle on the lid to create blade traction. With a few pulls, the ingredients are coarsely chopped. It has a non-slip base which keeps it in place while you chop. The container holds two cups, so larger items like a whole potato should be cut into pieces before putting them into the chopper. This is a great tool for making dips, sauces, tapenade, spreads and salsas. It can be used for everything from shallots and onions — without tears! — to pretty much any vegetable, fruit or herb you need to chop.

This chopper is a great kitchen tool for people who don’t have a lot of extra time or knife skills, such as children, college students, older adults or people with disabilities. This also is a great tool for culinary demos or classes, since it does not require a power outlet and is safe for all to use.

Finally, it’s easy to clean — just rinse the container with warm, soapy water and wash using a small sponge. Keep in mind that the blades are sharp, so carefully remove and clean them separately. The cutting base and blade are dishwasher-safe, though the lid should be washed by hand.

Try out the T-fal Ingenio Hand-Powered Rapid Food Chopper to make this chunky artichoke salsa.

Artichoke and Tomato Salsa

Ingredients

• 2 cup marinated and drained artichoke hearts
• 3 Roma tomatoes
• 2 tablespoons red onion
• ½ cup black olives
• 1 large garlic clove
• 2 tablespoons fresh basil
• 1 tablespoon small capers
• Pinch of salt and pepper 

Directions

1. Place artichokes in chopper and pull cord a few times to coarsely chop. Add tomatoes, onion, olives, garlic and basil and pull the cord a few more times until coarsely chopped.
2. Spoon into a small bowl, add capers, salt and pepper and stir gently. Serve with whole-grain crackers or pita chips.

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Studying anthocyanins is challenging because it is difficult to isolate individual components. These complex “bioflavonoid” compounds work synergistically with other phytochemicals and nutrients to benefit human health. For example, when you eat a blueberry or sip a glass of red wine or green tea, you consume a complex mixture of flavonoid components. Research suggests anthocyanin activity is more effective when delivered in this type of mixture. However, what happens to anthocyanins after they are consumed and metabolized is somewhat of a mystery. 

In recent years, methods to determine antioxidant activity in the cells have become more sophisticated; research has shown anthocyanins follow a different path than other flavonoids. Anthocyanins activate several signaling pathways, as well as crucial cellular processes that may fend off diseases and aid in health maintenance. These powerful pigments are consumed from a variety of plants; according to the U.S. Department of Agriculture’s Database on the Flavonoid Content of Selected Foods, the anthocyanincontaining foods consumed most are blueberries, strawberries, cherries, pears, red cabbage, cranberries, plums, raspberries and black beans. 

Nutrients Frozen in Time 

Because phytochemicals, such as anthocyanins, can degrade quickly, their potency is short-lived; therefore, steps must be taken to extend their viability from harvest to consumption. Research has found freezing fruits and vegetables can maximize their nutrient retention. 

A recent study conducted at the University of California-Davis, with the Frozen Food Foundation, evaluated the nutrient content of eight frozen and fresh fruits and vegetables: blueberries, strawberries, carrots, corn, broccoli, green beans, green peas and spinach. Researchers examined the nutrient content of each under the following conditions: frozen — analyzed within 24 hours of harvest and then after 10 and 90 days in the freezer; fresh — analyzed at the time of harvest and after three and 10 days in the refrigerator. The results showed vitamins, minerals and dietary fiber content, as well as total phenolics, or organic compounds such as anthocyanins, were well-conserved in frozen fruits and vegetables compared to fresh. 

Since colorful fruits and vegetables are packed with beneficial anthocyanins, among other phytochemicals, consuming a variety of them is the best way to reap their nutritional benefits. According to data from the National Health and Nutrition Examination (NHANES 2007-2010), Americans in every age group are not eating enough colorful fruits and vegetables to meet the recommendations of the 2015-2020 Dietary Guidelines for Americans. For adults, that is at least 2½ cups of vegetables and 2 cups of fruit per day for a 2,000-calorie healthy eating pattern. 

Whole foods — not dietary supplements with isolated anthocyanin compounds — are linked to reduced risk of chronic diseases. Balanced, nutrient-dense foods with a myriad of natural plant compounds, vitamins, minerals and dietary fiber offer an optimal health advantage.

Where do anthocyanins fit in the flavonoid family?

There are five “subclasses” of flavonoids, each with unique plant compounds and beneficial effects. These are commonly consumed food sources of each type: 
Flavonols: black tea, onions, apples 
Flavan-3-ols: bananas, blueberries, peaches 
Flavones: parsley, peppers, celery 
Flavanones: oranges, lemons, tomatoes 
Anthocyanins: blueberries, strawberries, cherries

The post The Colorful Truth about Anthocyanins appeared first on HealthStylz.

Why are plants so good for you? Studies have shown that plant-based diets can help keep cholesterol levels, blood pressure and body weight in a healthy range. Plus, plants are packed with phytochemicals that can protect cells from damage and can help fend off cancer, diabetes, cardiovascular disease and cognitive decline. Therefore, it's beneficial to up the plants on your plate today for healthier tomorrow.   

8 Tasty Ways to Eat More Plants

• Make a smoothie with plain yogurt, berries, ground flaxseed and a dash of cinnamon.
• Top a slice of whole-grain toast with sliced apples and peanut butter.
• Create a tasty salad of chopped cucumbers, tomatoes, red onion and basil. Add garbanzo beans and a drizzle of extra-virgin olive oil and balsamic vinegar.
• Puree pumpkin, onions, cinnamon and nutmeg into a hearty soup.
• Sprinkle chopped walnuts and frozen blueberries into a bowl of oatmeal for breakfast.
• Smear two tablespoons of hummus on a whole-grain wrap with vegetables.
• Sauté tofu with a variety of colorful vegetables and serve over brown rice.
• Plants can be spicy! Try the recipe below for Roasted Poblano Pepper Ratatouille.

The post Celebrate World Vegetarian Day with Roasted Poblano Pepper Ratatouille appeared first on HealthStylz.

Unfortunately, fish populations are dwindling at alarming rates. According to the Monterey Bay Aquarium's Seafood Watch, 90 percent of the world's fisheries are fully exploited, overexploited or have fully collapsed. Therefore, it's imperative that we protect what we still have and cultivate fish that are good for both the planet and our health. Thus, making sustainable seafood choices is vital. There is a plethora of ocean-friendly seafood available, however you have to know the right questions to ask to your local fish monger, grocery store or restaurant owner.

How to Make a Good Seafood Choice

The number one question to ask before purchasing seafood, according to Seafood Watch, is, "Do you sell sustainable seafood?" The more we ask, the more the demand will go up. Check out Seafood Watch's sustainable seafood guide to find the best choices in your area.

My new favorite sustainable seafood choice is cobia. This highly sustainable fish is raised by Open Blue, a sustainable aquaculture system that farms fish in open waters. What I love about this system is that it takes place in the open ocean miles off shore to steer clear of harming delicate ecosystems, and disperses nutrients and waste to reduce disease risk.

But how does cobia taste? It's a lightly colored, delicate fish with a melt-in-your-mouth texture. It doesn't overpower the other flavors in the dish, but instead accents them. Plus, cobia is versatile. It's sushi-grade, so you can eat it raw or cooked.

For the simple recipe below, I was inspired by the summer, which is the perfect time for seafood. I love to grill fish over cedar planks to give the dish that robust, woodsy flavor from the cedar.

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Some say it has an acquired taste like cilantro. Does it appeal to your taste buds? It does mine! I am always in the pursuit of ways to marry fennel with other foods. It's also delicious in dressings, marinades and sauces.

What is so good about this ivory-bulbed herb with the wispy emerald green leaves? For starters, it's in the celery clan and, like its cousins, it's very low-calorie with a mere 73 calories in a medium-sized bulb. And, fennel offers your body a flavorful and nutrient-rich deal: potassium for maintaining good blood pressure, vitamins A and C for antioxidant power, and fiber (a whopping 7 grams per bulb) for good heart and colon health.

Of course, you can eat fennel raw like celery and reap all of its lovely benefits. However, I love to roast or grill fennel to soften and caramelize the flavors a bit. Enjoy this dish as a simple side or as a main dish with grilled chicken or seafood.

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Two diets with opposing beliefs on fat are the oil-free, plant-based diet and the ketogenic diet. As its name implies, the oil-free, plant-based diet advocates an extremely fat-restricted eating pattern to stop, reverse or prevent cardiovascular disease. This diet does not allow any oils — even olive and canola, which are high in monounsaturated fats that some studies have shown deliver heart-health benefits. The ketogenic diet advocates moderate amounts of protein, very low amounts of carbohydrate and high amounts of fat — even saturated fats, which some research has shown to be detrimental to heart health. This diet causes the liver to generate ketone bodies for energy instead of glucose.

Advocates of low-fat diets are using the oil-free approach as a means to control calories from fat by getting calories primarily from plant foods; low-carb followers tend to jump on the ketogenic diet and strictly limit calories from carbohydrates while boosting fats to trim their waistlines. But what do we know about the safety, efficacy and implications of these two diets?

Going Oil-Free

The premise of the oil-free diet is that all dietary fats — even unsaturated oils, such as olive and canola, as well as avocado and nuts — can lead to heart disease. One of the cardiologists who spearheaded this plant-based, very low-fat approach was Caldwell B. Esselstyn Jr., MD, at the Cleveland Clinic. In 1985, Esselstyn began putting his cardiac patients on plant-based diets consisting of fruits, vegetables, whole grains and legumes, and excluding all added fats, including oils, dairy, meat, poultry, fish and nuts.

Walnuts are the one exception; they are allowed in small amounts because of their omega-3 fatty acid content.

Predicated on halting and reversing heart disease, the oil-free, plant-based diet has shown promise in some studies. A 2014 study authored by Esselstyn and colleagues in the Journal of Family Practice placed 198 patients with CVD on an oil-free, plant-based diet with intensive nutrition counseling in plant nutrition. After 3.7 years, Esselstyn and colleagues found that 177 participants (89 percent) who adhered strictly to the plant-based approach had a lower rate of subsequent cardiac events. Compliance in this study was high, but this may not be the case in the general population, for which meat, fats and oils are a large part of everyday eating patterns.

A positive aspect of the oil-free, plant-based diet is that it treats a primary cause of CVD — poor dietary habits consistent with the Western diet, which is high in animal fats from foods such as butter, beef, cheese and ice cream. However, it eliminates the so-called “heart-healthy” fats, such as olive and canola oils, nuts and sometimes avocado. The scientific rationale for eliminating all oils from the diet is that all oils are very low in nutritive value with no fiber or minerals and, therefore, are entirely fat calories.

Proponents of the oil-free approach also believe all oils, whether they contain mostly unsaturated or saturated fat, are harmful to the endothelium (the inner lining of the artery) and that this damaging effect is the precursor to disease. Thus, regardless of the type of oil, it’s on the avoid list.

Since this diet is vegan, it requires supplementation for vitamin B12, an essential nutrient found primarily in animal products. For an omega-3 fat boost, this regimen allows 1 to 2 tablespoons of flaxseed meal or chia seeds. Some health experts may be concerned about the absorption of fat-soluble vitamins — A, D, E and K, as well carotenoids — on this extremely low-fat diet. Eating fewer than 20 percent of total calories from fat per day falls below the AMDR, which can create safety concerns for vitamin and antioxidant absorption rates. Without adequate fat in the diet, the risk for nutrient deficiencies rises.

In fact, some researchers dispute the effectiveness of the oil-free diet approach. A 2002 research review conducted by Harvard professors Frank Hu, PhD, and Walter Willet, PhD, in the Journal of the American Medical Association examined 147 studies on the link between diet and coronary heart disease, or CHD. They concluded that “simply lowering the percentage of energy from total fat in the diet is unlikely to improve lipid profile or reduce CHD incidence.” The review points to three dietary strategies effective in preventing CHD: using non-hydrogenated oils as the predominant source of dietary fat; whole grains as the main source of carbohydrates, with an abundance of fruits and vegetables; and adequate omega-3 fatty acids from sources such as fish, fish oil supplements, flax and chia seeds or walnuts.

The Ketogenic Diet Approach

Dating back to the early 1920s, the ketogenic diet began as a nonpharmacological treatment for intractable epilepsy in children and is still used this way today. Recent research has shown that regardless of age, seizure type or etiology, this diet appears to provide one-third of patients with more than 90-percent reduction in seizure frequency. Once used as the last treatment option after three or more anticonvulsant medications were unsuccessful, the ketogenic diet’s clinical management was revised by an international study group consisting of 26 physicians and registered dietitians who convened in 2006 to compile the Consensus Statement for the Ketogenic Diet. The expert panel recommended that the ketogenic diet be an earlier treatment option, especially in difficult-to-treat epilepsy patients.

The ketogenic diet has a wide following for waistline watchers, but medical supervision is important due to its extreme nature. Starting with fewer than 20 grams of carbohydrate per day, the diet’s goal is to eliminate the carbohydrate reservoir stored in muscles for energy and to force the body to use fat stores instead, through a process called ketosis. Putting the body in a state of ketosis has shown to decrease hunger and satisfy appetite longer, but doing so may increase risk factors for heart disease by elevating blood lipids, such as low-density lipoprotein cholesterol, or LDL-C. According to a 2005 trial published in Diabetologia, LDL-C increased by more than 10 percent in 25 percent of the participants who were on a ketogenic diet. Although in the short term the ketogenic diet may aid in weight loss, long-term adherence to this high-fat, low-carbohydrate plan may be detrimental to heart health and emotional well-being, as imposing severe food restrictions may create a stronger desire for so-called “forbidden” foods.

The ketogenic diet consists mainly of fat from meat, poultry, fresh fish and shellfish, whole eggs, most types of cheese, moderate amounts of nuts, any oils, butter, cream and mayonnaise. To keep carbohydrate intake low, vegetables such as leafy greens, broccoli, cauliflower and celery are the only source allowed — starchy vegetables, such as peas, corn or potatoes, as well as high-sugar peppers, onions and tomatoes, are off limits. To replace sugar, non-nutritive sweeteners such as stevia and liquid sweeteners with zero calories or carbohydrates are allowed.

Different forms of the ketogenic diet exist, but the “classic” form is the most used and widely researched. In this version, fat is derived from foods rich in long-chain triglycerides, such as butter, whipping cream, mayonnaise and olive or canola oils. Protein intake is determined by minimum requirements for growth, and carbohydrates are restricted. The classic ketogenic diet ratio is 4 grams of fat to 1 gram of protein and carbohydrates, or 90 percent of calories from fat and 10 percent from protein and carbohydrates combined.

Since this diet falls well above the AMDR for fat and restricts foods rich in certain nutrients, risks associated with it include elevated lipids in the blood, particularly LDL-C, as well as kidney stones, bone fractures due to low calcium and vitamin D intake, and constipation due to lack of fiber-rich whole grains, fruits and some vegetables. Since the macronutrient distribution of this diet is unbalanced, vitamin and mineral supplementation is often necessary, especially calcium, vitamin D, iron and folic acid.

The Bottom Line

Significantly altering the amount of fat in the diet has many implications. The AMDR for fat exists to ensure a safe range of nutrient intakes and decrease the risk of chronic diseases. Balance in macronutrient distribution works best for maintaining a healthy body weight and overall health. As with all nutrition recommendations, the amount of fat an individual should consume is based on unique needs in relation to the person’s age, gender and activity level, as well as special health needs. It is the role of the registered dietitian nutritionist to guide clients toward a safe, health-optimizing lifestyle through personalized nutrition.

Being well-versed in these fat-extreme diets is important, as working with candidates for either eating plan requires understanding of how the diet works and its potential benefits and risks.

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