Nutrition Newsletter
Food & Nutrition Programs
Spring/Summer 2017
In this issue…
Phytochemicals 1
Importance of Exercise 1
Stuffed Peppers & Quinoa 2
Spotlight on the Season 2
Gut Bacteria 3
Healthy Cooking Tips 3
Safety First 3
Phytochemicals
The word chemical usually is associated with poison and other harmful
substances, however scientists have discovered there are very important
and health promoting chemicals found in plant based foods. These
chemicals are called, phytochemicals. Researches have discovered over
10,000 of these compounds and have attributed several to harboring the
ability to reduce the risk of several diseases, including some cancers,
due to their antioxidant properties. Continue reading to learn more
about specific phytochemicals and what foods they are found in!
Some Different Types of Phytochemicals
• Carotenoids: These types of phytochemicals are found in yellow,
orange and red plants. The most common types are; a-carotene, b-
carotene, b-cryptoxanthis, zeaxanthin, lycopene and lutein. Lycopene in
particular has been seen to reduce the risk of prostate cancer. Lutein
and zeaxanthin have been seen to reduce the risk of age-related macula
degeneration. Good sources of carotenoids are tomatoes, carrots and
watermelon.
• Flavonoids: This class of phytochemicals are found in fruit, chocolate,
vegetables, wine and tea. The major subclasses are flavonols, flavan-3-
ols, flavanones, isoflavons, flavones and anthocyanidins. These
phytochemicals have been seen to be anti-inflammatory,
antithrombogenic (preventing the formation of blood clots),
antidiabetic, anticancer, and neuro-protective. Great sources of these
phytochemicals are onions, berries, apples, tea, hot peppers, soybeans
and citrus fruits.
• Ellagic Acid: Also known as a compound called a tannin, ellagic acid is
a phytochemical found in several berries and other plant foods such as
tea and walnuts. This reletively weak acid has been seen to reduce the
risk of cancer in several animal studies through proposed mechanisms
such as slowing tumor growth and helping the liver detoxify cancer
causing chemicals. Great sources of ellagic acid are pomegranates,
strawberries and raspberries.
• Indols and Glucosinolates: These phytochemicals are found in
cruciferous vegetables and have been seen to induce detoxification of
carcinogens, limit production of cancer‐related hormones, block
carcinogens and prevent tumor growth. Great sources of this nutrient
include broccoli, kale, cauliflower, brussels sprouts and collard greens.
1
Keep Moving!
Being active is very important and
countless amounts of research
attribute exercise to living a longer
and healthier life. People who
exercise more regularly have a
decreased risk of type II diabetes,
osteoporosis, cardiovascular
disease, hypertension and some
cancers.
Here are some tips on excising more
frequently:
• Find a recreational sport you
enjoy (i.e. Soccer)
• Think of type of exercise you
enjoyed as a kid (i.e. rollerblading)
• Find a gym buddy to help
motivate you
• See if your health insurance or
employment offer a discounted gym
membership
• Try running with your dog instead
of walking
• Join a recreational club (i.e. the
outdoors club)
• Take the stairs more frequently
•Track your steps and make
daily/weekly goals
Spring/Summer 2016American Red Cross Food & Nutrition Programs
2
Stuffed Peppers with Quinoa
Makes 4 Servings, 2 peppers each
Ingredients:
8 bell peppers, tops removed and gutted
1/2 cup quinoa
1 can kidney beans, rinsed
1/2 medium onion, chopped
1 small zucchini, chopped
1 small squash, chopped
2 medium tomatoes, chopped
1 8oz can low sodium tomato sauce
4 cloves of garlic, minced
salt and pepper to taste
1 cup of water
1 cup of shredded cheddar cheese
Directions:
Remove and discard the tops, seeds, and membranes of the bell peppers.
Place peppers in a 9 inch square baking dish. Cover with plastic wrap. Poke a few holes in the plastic wrap for ventilation, and heat
in the microwave for 4 minutes or until tender.
Place the quinoa and water in a saucepan, and bring to a boil. Reduce heat, cover, and cook 20 minutes. In a skillet over medium
heat, cook onions, zucchini, and squash for 5 minutes or until soft. Add garlic and tomatoes, cook 2 more minutes on low heat.
Remove from heat and set aside.
In a bowl, mix cooked rice, tomato sauce, cooked vegetables, 1/2 cup of cheddar cheese, salt, and pepper. Spoon an equal
amount of the mixture into each hollowed pepper.
Cover filled peppers in baking dish with plastic wrap. Poke a few holes again for ventilation. Heat in microwave for 4 minutes.
Remove and sprinkle each pepper with remaining ½ cup of cheese and let stand 1 to 2 minutes
Spotlight on the Season
Carrots
Carrots are a lovely root vegetable ranging in color and nutritional properties.
They were domesticated from the wild carrot native to Europe and
Southwestern Asia. The taproot is the most often consumed part of the
vegetable, however the greens can be eaten as well. The root is a good source
of vitamin K, vitamin B6 and fiber, but what carrots are most known for are
their richness in beta-carotene. Beta-carotene is converted into vitamin A in
the body and 100 grams of carrots contain over 100% of the daily value of
Vitamin A. Vitamin A is important for skin health, night vision and your
immune system. Carrots are also rich in the carotenoids, zeaxanthin and
lutein, which are essential for eye health and can help reduce the risk of some
diseases, such as age-related macular degeneration. Carrots can be enjoyed in
several dishes including cooking methods of roasting, boiling and frying.
Carrots are also a delicious snack and a great addition to a salad.
Blueberries
This native berry is one of the most nutritious fruits out there. Blueberry
season runs from April to late September, and with imports from South
America, availability of this delicious berry lasts year round. Being a fruit,
blueberries are rich in vitamin C, and fiber but also contain important disease
preventing antioxidants in proanthocyanidins and anthocyanidins. Blueberries
contain one of the highest antioxidant concentrations of any fruit. They are
also rich in vitamin K, manganese and potassium. With 1 cup only containing
roughly 80 calories, blueberries make for prefect health conscious snack and
delicious ingredient to many dishes.
.
Spring/Summer 2016American Red Cross Food & Nutrition Programs
3
What are Gut Bacteria?
You may have heard of probiotics, prebiotics and the term “healthy gut bacteria”. Being subject of more
recent research, the gut bacteria environment, also known as the microbiome, has been of increasing interest
to the scientific community. Within the intestine of humans (the gut), there is a complex environment of
roughly 100 trillion different bacteria strands. These different types of bacteria are living cultures that line the
lumen of the intestinal tract and are very chemically active. A healthy gut microbiome is important for several
metabolic functions, prevention of the growth of pathogens in the body, and boosting the immune system.
However, diet is very important in maintaining a healthy gut, and if the appropriate prebiotics (food for good
bacteria to eat) and in the case of a depleted and unhealthy gut -probiotics (foods containing live cultures of
good bacteria such as yogurt)- are not consumed through the diet, bad bacteria can take over. An unhealthy
microbiome colonized by bad bacteria is associated with reduced immune function, increased risk of
infection, increased risk of irritable bowl disease and other adverse effects such as bloating. That is of the
many reasons why consuming a diet high in fruits, vegetables, whole grains and other healthy gut promoting
foods are so important.
Healthy Cooking Tips
• Try blending such as smoothies to try and get your daily fruits and
vegetables in. They are easy to make and perfect if you are on the run!
• Cook in bulk and freeze or refrigerate leftovers to have as breakfast, lunch
or dinner in the following days. This way you will not have to worry about a
lengthy cooking process for each meal of the week or feel the need to have
to buy out at a restaurant or fast food joint.
• Make half your plate vegetables at meal time to increase the nutritional
value of your plate of food and reduce your risk of developing several
chronic diseases such as type II diabetes.
• Consume less than 10% of your calories from saturated fat by choosing
foods low in saturated fat and higher in healthy fats such as omega-3 and
omega-6 fatty acids. Reducing your saturated fat intake will reduce your risk
of cardiovascular disease.
• Choose low-fat and healthy cooking fats such as olive oil, canola oil,
vegetable oil blends and butter substitutes.
•Choose baking and grilling your vegetables and meats over frying to
reduce the amount of calories at each meal and help promote healthy
weight.
•Save the broth when boiling vegetables and add to soups, rice or chili's to
not let all of the water soluble vitamins lost by the cooking method of
boiling go to waste.
Did you know that planning your
meals for the week before going to
the grocery store can help you eat a
more healthy and balanced diet?
Going into the grocery store blind
can increase the chance of choosing
more unhealthy foods through
impulse purchasing.
Safety First
Cooking your meats to the right
temperature is very important and can be
ignored during summer grilling and
heating leftovers. Use a thermometer to
make sure your meats reach the right
temperature and reduce your risk of food
borne illness.
