Question: I really like this granola recipe but I keep reading about how granola is bad for you due to too much added sugar. Can you comment and suggest how I might revise a recipe to be healthier?

MANNA RD: Granola is one of those food items that looks healthy on the outside but is deceivingly filled with lots of sugar and sometimes unhealthy fats.  Commercial varieties are often loaded with enough sugar containing more of the sweetener than protein by weight, the dietary guidelines have labeled it as a “grain-based dessert” and has placed it in the sweets category.

On average, one cup of granola or one granola bar has anywhere from 20-24 grams of sugar which is as much as what you would find in a slice of cake or even a bowl of ice cream.

With most Americans becoming more aware of and concerned with their daily sugar intake, more products are being developed that have cut this sugar content in half, these brands include KIND Healthy Grains Granola Clusters and Bear Naked Granola. 

There is also the option to make your own granola which allows you to control how much sugar is added and choosing healthier sweetener options such as fruit juice, honey, and natural sugars.

The key is to making sure that you pack plenty of whole grains, healthy fat and protein sources such as nuts and seeds, and limit your portion sizes to ½ cup.  Here is a great granola recipe that you can find on eatingwell.com as well as other healthy granola recipes:

Ingredients

• • 8 cups rolled oats
  • 1 cup wheat bran
  • ½ cup chopped almonds
  • 2 tablespoons cinnamon
  • 1 teaspoon ground cardamom
  • 1 teaspoon ground ginger
  • ½ cup apple juice
  • ⅓ cup orange juice
  • ⅓ cup lemon juice
  • ¼ cup canola oil
  • ¼ cup honey
  • 1½ tablespoons freshly grated orange zest, (about 1 orange)
  • 1 tablespoon freshly grated lemon zest, (about 1 lemon)
  • 1 tablespoon vanilla extract
  • 1 cup raisins or dates, (optional)

Directions

• 1 Preheat oven to 300°F. Combine oats, bran, almonds, cinnamon, cardamom and ginger in a large bowl. Set aside.
• 2 Heat apple juice, orange juice, lemon juice, oil, honey and orange and lemon zests in a small saucepan over medium heat until warm. Stir in vanilla. Pour liquid ingredients into dry ingredients and mix thoroughly.
• 3 Spread mixture on two 11-by-16-inch baking sheets. Bake until golden brown, about 35 minutes, stirring every 5 minutes. Let cool and stir in raisins (or dates, if using).

 

Nutrition information

• Per serving: 242 calories; 7 g fat(1 g sat); 7 g fiber; 39 g carbohydrates; 7 g protein; 6 mcg folate; 0 mg cholesterol; 5 g sugars; 13 IU vitamin A; 5 mg vitamin C; 44 mg calcium; 2 mg iron; 3 mg sodium; 240 mg potassium
• Carbohydrate Servings: 2½
• Exchanges: 2 starch, ½ fat

Q: Why are artificial or added sugars worse for your health than sugars naturally found in fruits and vegetables?

MANNA RD: This is an ongoing health topic that has been given much debate over most recent years. My own perspective on the subject is that if the term “artificial” is being used to describe a food item, proceed with caution as anything not in its natural form may have consequences.

Not to say you can never drink a Diet Coke again, but if your diet consists of consuming a lot of beverages and food products with artificial sweeteners you may want to consider cutting back on your intake.

Currently there are six artificial sweeteners approved by the FDA: acesulfame potassium, (Sweet One) aspartame (Nutrasweet or Equal), saccharin (Sweet N’ Low), sucralose (Splenda), neotame, and advantame.

All of these offer a sweet flavor to food or beverage while not adding any calories or any grams of sugar. In that sense it seems obvious to choose a diet beverage compared to a regular 12 oz can of soda at 140 calories and 39g of sugar.

However, there is still much to be said on how the brain responds to artificial sweeteners. According to a 2012 article by Harvard Health, when comparing natural sugars found in fruits, artificial sweeteners by taste are much sweeter. Therefore, people who consume high amounts of artificial sweeteners may find naturally sweetened foods not as desirable causing for more consumption of artificially sweetened products.

Even though less calories and sugar are being consumed from these products, there is also less consumption nutrition such as fiber, protein, vitamins, and minerals.

While there is still no definitive answer on the effects of artificial sweeteners, everything in moderation is key. So if you are the individual that consumes a Diet Pepsi with every meal and enjoys sugar free frozen yogurt as a night-time dessert, you may want to start grabbing a water and piece of fruit more often.

 

March 13^th is National Chicken Noodle Soup! Warm up with this quick and easy homemade recipe:

Ingredients:

• 1 tbsp. butter
• ½ cup chopped onion
• ½ cup chopped celery
• 4 (14.5 oz.) cans chicken broth
• 1 (14.5 oz.) can vegetable broth
• ½ pound chopped cooked chicken breast
• 1 ½ cups egg noodles
• 1 cup sliced carrots
• ½ tsp. dried basil
• ½ tsp. dried oregano
• salt and pepper to taste

Directions:

In a large pot over medium heat, melt butter. Cook onion and celery in butter until tender, about 5 minutes. Pour in chicken and vegetable broth and stir in chicken, noodles, carrots, basil, oregano, salt and pepper. Bring to a boil then reduce heat and simmer for 20 minutes. Serve and enjoy!

 

March 19^th is National Oatmeal Cookie Day! Try this healthy and delicious recipe:

 

 

Ingredients:

• ½ cup whole wheat flour and ½ cup all-purpose flour
• 1 tsp. baking powder
• 1/3 cup vegetable oil
• 2/3 cup dark brown sugar
• 1 egg
• 1 tsp. vanilla extract
• ½ cup rolled oats
• ½ cup raisins

Directions:

Preheat oven to 350 degrees. In a medium bowl, combine flours and baking powder. In a large bowl, whisk together oil, sugar, egg and vanilla. Add flour mixture and stir to combine; mix in oats and raisins. Roll cookies into balls (about 2 tbsp. of dough per cookie) and place on baking sheet lined with parchment paper. Bake for 15-17 minutes. Let cookies cool for about 5 minutes, and enjoy!

The theme for National Nutrition Month ® 2017, presented by Health Partners Plans, is “Put Your Best Fork Forward.”  This serves as a reminder that each one of us holds the tool to make healthier food choices.

We all make New Year’s resolutions, whether it is to eat healthier, become more physically active, or simply live a more balanced and healthier lifestyle. By now, these New Year’s resolutions are starting to get dusty.

In the winter, it is easy to stay inside and indulge in our favorite high calorie comfort foods. With spring approaching, March is the perfect time to get back on track with healthy eating. Ingredient swaps, adding balance, and moderate portion sizes can help you maintain a healthy diet.

Making small daily, weekly, or monthly changes over time leads to big changes that will help improve your overall health.

Here are a few simple and easy tips to March into National Nutrition Month:

• Eat more plants
  • When you include more fruits and vegetables into your diet, it is likely that you will crowd out unhealthier foods.
• Get enough sleep
  • Lack of sleep, even just 30 minutes less one or two nights a week, can lead to weight gain and changes in insulin levels.
• Read labels
  • Make sure to read the nutrition label on food items – this way you can get a better idea of calories and nutrients in a specific serving size. The less ingredients, the better!
• Eat a protein-packed, fiber rich breakfast
  • Breakfast truly is the most important meal of the day. A breakfast filled with protein and fiber will provide you with the energy to start you day and keep you full.
• Try new foods and recipes
  • This helps to ensure you are adding a variety of foods in your diet.

If you want your question answered by a dietitian and published on our blog, email Maris Harmon at mharmon@mannapa.org.

Question: What is the healthiest oil to use, and which oils should we stay away from?

MANNA Dietitian: Extra virgin olive oil is one of the healthiest oils to use, because it is rich in monounsaturated fatty acids, which help reduce the “bad” cholesterol (LDL) and increase the “good” cholesterol (HDL). Olives naturally contain antioxidants, called polyphenols, which protect against free radicals. Olive oil is best for low-temperature cooking, such as sautéeing.

Canola oil and sunflower oil both contain polyunsaturated fats, which help improve blood cholesterol levels, reducing your risk for heart disease. Omega-3 and omega-6 fatty acids are essential for good health. They both have a medium-high smoke point, which is great for searing, frying, or baking.

Grapeseed oil is another healthy, versatile option. It is rich in polyunsaturated fats, and is a good choice for cooking over high heat (sautéing, roasting).

Avoid using oils labeled as hydrogenated or partially hydrogenated. These oils contain high amounts of trans-fat. Trans-fats are responsible for clogged arteries, which can lead to heart attacks. Two oils to avoid are corn oil and palm oil, both high in calories and trans-fats.

 

Homemade Soup Day (February 4)

Warm up with this heart-healthy, budget friendly Black Bean Soup

Ingredients:

• 1 medium onion, diced
• 1 tbsp. minced garlic
• 2 tsp. cumin
• 1 jalapeño, chopped
• 2 16-oz. canned, low-sodium black beans (undrained)
• 1 15-oz. can, no-salt-added, diced tomatoes (undrained)
• 1 cup low-sodium chicken broth
• Optional: fresh cilantro, chopped

Directions:

1. Spray a large pot with cooking spray (or oil), over medium-high heat add onion and cook until translucent (about 5 minutes).
2. Add garlic, cumin and jalapeno and cook for another minute.
3. Add the beans and lightly mash with a masher or a fork.
4. Add tomatoes and broth – bring to a boil and reduce to medium heat, cover and simmer for 15 minutes.
5. Served topped with fresh cilantro (optional).

February is American Heart Month.

Heart disease is the leading cause of death in the United States. Every year, 1 in 4 deaths are caused by heart disease. Fortunately, we can often prevent this chronic illness by making healthier choices along with managing our health conditions. The MANNA meal program helps to ensure that each client we serve follows the American Heart Association’s daily recommendations for preventing heart disease by using it as a guide when creating our six week cycle menu. Eating heart-healthy foods and incorporating physical activity into your daily routine can help control and reduce your risk of developing heart disease, high blood pressure, and other heart-related illnesses.

Here are a few simple, easy tips your heart (and body) will love you for!

• Physical activity is key to a healthy heart. The American Heart Association suggests exercising at least 30 minutes a day, five times a week. Physical activity includes walking, swimming, biking, and many more.
• Make it fun! Choose activities that you will enjoy. Try to change up your routine weekly, that way it will never seem boring.
• Invite family and friends to join you. You are more likely to stick with an exercise routine if you have company.
• Decrease the amount of sodium in your diet by being conscious of how much added salt you are putting in your food, processed foods, and canned items.
• Instead of adding salt to your food, try adding healthy spices such as rosemary, thyme, curry, or coriander.
• Reduce the amount of fat in your diet by choosing lean meats and healthy fats (i.e. olive oil, avocados, nuts, fish, etc.)
• Try to quit smoking. Quitting smoking is an important component in helping to reduce your risk for heart disease.

For more information, visit www.heart.org/

We’re Here to Help!

In an effort to provide our community of supporters, volunteers, and clients with helpful nutrition tips, we have begun an “Ask a Dietitian” series that will be promoted on our blog and social media.

Beth D. asks

Please settle a discussion between me and my husband!  When storing warm leftovers in a container (which will be stored in the refrigerator), is it better to cover the leftovers while warm and then refrigerate, or to leave them in an open container to cool off before covering & refrigerating?

Nicole Laverty, RD, LDN replied with

Thank you for sending our first “Ask a MANNA Dietitian” question!!!  It is a great question and something that I have debated with family members in the past during holiday events.  It is important to follow safe food handling when dealing with leftovers to prevent food-borne illness.  First, you want to make sure that you cook your food to a safe, minimum internal temperature using a food thermometer (145 ° F for red meats, 160 ° F for ground meats, and 165 ° F for poultry).  After preparing your food, you want to keep your food out of the “Danger Zone” (40 ° F – 140 ° F).  Hot food must be kept hot at 140 ° F or warmer and cold food at 40 ° F or less for two hours or less, at or after that 2 hour time period you must either refrigerate your leftovers or throw the food away.  To answer your specific question, it is important to cool your cooked food rapidly so that it reaches the safe refrigerator-storage temperature of 40 ° F or below.  Divide large amounts of food into shallow containers and cut large items of food into smaller portions to cool.  Hot food can then be placed directly in the refrigerator or be rapidly chilled in an ice or cold water bath before refrigerating.  It is also important to cover or seal your leftovers in airtight packaging to help keep bacteria out, retain moisture, and prevent leftovers from picking up odors from other foods in the fridge.  Immediately refrigerate or freeze the wrapped leftovers for rapid cooling.  You can keep your leftovers in the refrigerator for up to 3 to 4 days or frozen for 3 to 4 months. 

Amanda P. asks

I know that consuming too much sugar can lead to health concerns like diabetes and obesity, but I’ve recently heard that a calorie is just a calorie and it’s not what you eat that matters, is that true?

Nicole Laverty, RD, LDN replied with

Because sugar lacks fiber and other healthy nutrients, its rate of metabolism – how quickly your body breaks it down – is fast. This means that refined sugar is quickly broken down into glucose and fructose.

Glucose spikes insulin (a hormone) and blood sugar levels, which gives you a quick surge of energy that your body cannot use right away. This high insulin level increases storage of belly fat and increases inflammation, and it also affects the chemistry of your brain and increases your appetite by blocking leptin – the appetite-control hormone. When you become leptin resistant your brain never gets the “full” signal, and instead thinks that you are starving, causing you to consume more calories.

Fructose is metabolized in your liver and absorbed at once, increasing fat cell production and the workload on your liver. It also triggers more insulin resistance and causes elevated blood insulin levels, which result in the body storing everything as belly fat. This is not healthy, and also generates more inflammation, worsening insulin resistance and leading to weight gain and diabetes.

On the other hand, while fruit is also made mostly of glucose and fructose, their chemical and plant structures are different from refined sugar in ways that alter the absorption rate and effects on the body. Fruit is rich in antioxidants, phytonutrients, vitamins, and minerals. It is also a great source of fiber, which refined sugar lacks entirely. The fiber naturally occurring in fruit expands your gut, helping you to fell fuller for longer. It also prevents the sugars in fruit from being broken down as rapidly and prevents the crazy insulin spike, allowing your body more time to use up the glucose as fuel before storing it, and decreasing the metabolic stress on your body.

 

Have a question for our staff? Send them to info@mannapa.org and we’ll answer them here! Responses will also be shared on MANNA’s Facebook page and in our monthly e-newsletter.

The start of a New Year is upon us which is often a time of self-reflection and a desire to make changes in our lives.  Most often, these changes include steps towards growth and forward movement to a “better” you.  Although this introspective work is done with good intentions, it can often lead to unrealistic goals that can’t be met or kept.  It is important to remember that we are constantly in a state of a work-in-progress and never a finished product.  This year, instead of making New Year’s resolutions that may not be feasible, take a moment to reflect on your life and the things that will bring you joy, happiness, peace and abundance to help set attainable goals.  Consider using the guide below to help make this process a successful one.

1. Ask why.

What is your motivation for making changes?  Once you understand your why, the path towards obtaining these goals becomes clearer.

2. Make the decision.

Make the decision that you are worth it!  When the goals you set comes from a place of self-love, you will be more motivated and able to obtain them.

3. Make plans, but be flexible.

Life is never still but always changing make sure your plans follow suit.

4. Stay in the moment.

Change is a process that happens over time, know that you can manage things that are happening now.

5. Tell people.

Surrounding yourself with a community of family and friends who support you will only make the process more successful.

6. Quiet the inner critic.

The act of self-criticizing is a way that your ego protects you, these responses come from a place of fear.  Quiet that inner critic by evaluating those thoughts and beliefs and their validity and replacing them with love and empowerment.

7. Use your mind as a tool for change.

Using gentle language and actions develop a personal mantra, state an affirmation, engage in prayer or meditation.

8. Set attainable goals.

Set realistic goals and define them from a positive, heart-centered place.  Consider things that you would like to add to your like, not just take away.

9. Remember it’s not all or nothing.

Change comes in small steps and takes practice.  Allow yourself the space and time needed to successfully incorporate these goals.  And, when you are successful, celebrate!

Food is Medicine