On World Health Day, we are emphasising the importance of proactive health management through informed dietary choices. Nutrition plays a critical role in preventative care, supporting overall well-being and mitigating the risk of chronic diseases.
Adopting a balanced and personalised approach to dietetics can significantly contribute to improved health outcomes.
Our team of experienced dietitians provides comprehensive nutritional assessments and tailored plans to meet individual needs. We are committed to empowering individuals to take control of their health through evidence-based dietary strategies.
Learn more about our Dietetics & Nutrition services and how we can support your health goals: https://ow.ly/mp0q50VsnLX
#MayoClinicRecipes: These cranberry orange muffins would make a nice #breakfast treat this weekend. Use Greek yogurt to reduce or replace shortening, oil or butter. This cuts fat and makes muffins extra moist and tender. https://mayocl.in/2Oc6EDS
These tropical #fruits deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner. https://bit.ly/3fUfqEq#HarvardHealth
Tropical fruits are those native to warm, tropical climates and include everyday favorites such as bananas and oranges. Here, we’re highlighting a few slightly more exotic choices that deserve a place on your shopping list at least once in a while. Try these suggestions when you’re craving something sweet for a snack or after dinner.
Pineapple. Sure, canned pineapple is convenient, but the flavor of a fresh pineapple is far more vibrant. Try pineapple chunks tossed with chopped fresh mint.
Mango. The pale orange, creamy flesh of ripe mango has a sweet, slightly spicy or pine-like flavor, according to some people. To serve, slice the mango close to the pit, then score the flesh crosswise, as shown above. If you like spicy food, sprinkle with a little chili powder.
Papaya. These large, pear-shaped fruits have reddish-orange flesh with a flavor akin to a melon with a faint floral quality. If you like, you can eat the black seeds, which have a peppery bite. Scoop the flesh out with a melon baller or spoon. A squeeze of fresh lime juice helps temper the sweetness.
Kickstart your New Year’s health resolutions this month with these top nutrition tips from our Senior Dietitians at Blackrock Health Hermitage Clinic. Prioritise your health this year by following some simple guidelines:
– Prioritise whole foods: Swap processed snacks for nourishing, nutrient-dense snacks such as nuts and dried fruits, fruit and yogurt, cheese and crackers, nutty flapjacks, oat snacks. When opting for convenience snacks be aware of the ingredient list, some snacks which may label themselves as ‘healthy’ alternatives may have a long list of ingredients, generally the more whole ingredients and the shorter the list the better!
– Stay hydrated: Start each day with a glass of water and aim for 8 glasses throughout the day. Proper hydration is key for energy and overall well-being.
– Limit alcohol: Alcohol dehydrates and can cause fatigue which leads to poorer food choices as well as negatively impacting overall health. Swap alcoholic drinks for non-alcoholic alternatives where possible and aiming for at least three alcohol free days per week.
– Stay active: Incorporating some daily movement (outside if possible) will support overall mood, energy levels and health.
– Plan ahead: Try not let busy schedules derail your healthy eating goals. Meal prepping, batch cooking and planning snacks will help you stay on track.
At Blackrock Health, our Dietetics and Clinical Nutrition department is made up of Registered Dietitians who help manage and support a variety of nutritional and medical concerns to patients across our clinics.
There is something special about using fresh peas straight out of the pod. This recipe was inspired by our root-to-stem philosophy of cooking: It always seems like such a waste to throw away the pea pods, but they are relatively inedible. To make use of the pods, we’ve pureed them into a spring-fresh pasta sauce. Remember: Pasta for breakfast is a great choice, especially when it’s loaded with healthful pea protein.
Ingredients
Kosher salt 1 pound fresh English peas in pods (yields about 1 cup shelled peas and about 3 ½ cups pods) ½ cup water ¼ cup extra-virgin olive oil 2 small spring onions or 2 large shallots, chopped 2 small spring garlic (whites) or 3 garlic cloves, minced 2 tablespoons Greek yogurt (optional) 12 ounces whole grain pasta, such as linguine, rigatoni or small shells Freshly ground black pepper ¼ cup fresh mint (peppermint preferred), thinly sliced Espelette pepper to taste (optional) Grated Parmigiano Reggiano cheese (optional)
Directions
Bring a large pot of water to boil and add enough salt to make it salty like the sea.
Meanwhile, wash the peas. Pull off the stem ends: remove the peas and place in a small bowl. Reserve the pods.
Fill a bowl with cold water. Set aside. Add the empty pea pods to the pot of boiling water and cook for 5 minutes. Using a slotted spoon or spider, remove the pods from the boiling water and transfer to the bowl of cold water to cool quickly. Drain the pea pods and add to a Vitamix or high-speed blender. Add ½ cup water. Puree for 2 to 3 minutes.
Place a fine strainer over a bowl and add the pea pod puree to the strainer, pressing on the solids to release as much puree as possible into the bowl. Discard the solids in the strainer. Reserve the puree in the bowl; season to taste with salt and pepper.
Cook the pasta in the pot of boiling water until al dente, stirring occasionally.
Meanwhile, in a large skillet, heat the olive oil over medium heat. Add the onions and garlic and sauté until softened, 3 to 4 minutes. Add the peas and cook 2 minutes. Stir in the reserved pea pod puree and Greek yogurt, if using, and cook just until heated through. (Don’t overcook the peas or puree as the sauce will turn brown).
Using tongs or a spider, transfer the pasta to the sauce in the skillet. Toss until combined. Season to taste with salt and pepper. Transfer the pasta to the serving bowl. Add the basil and mint. Serve with Espelette pepper and grated Parmigiano Reggiano cheese, if using.
Nutritional info (per serving)
Makes 4 servings.
Calories: 554 kcal Total fiber: 12 g Soluble fiber: 0.1 g Protein: 15.5 g Total fat: 16.7 g Saturated fat: 2.0 g Healthy fats: 12.1 g Carbohydrates: 84 g Sugars: 7.7 g Added sugars: 0 g Sodium: 178 mg Potassium: 433 mg Magnesium: 14 mg Calcium: 134 mg
Source: The What to Eat When Cookbook by Michael F. Roizen, MD, Michael Crupain, MD, MPH and Jim Perko, Sr, CEC, AAC.
Omelets are a great choice for a one-skillet meal, and our recipe delivers on nutrition and taste! This meatless dinner option provides 100% of your daily vitamin C and is a good source of calcium.
Cook potatoes in boiling water until tender, about 12 minutes.
In a nonstick pan, add vegetable spray and warm at medium heat.
Add onion and sauté until brown. Add vegetables and sauté until tender but not brown.
In a medium mixing bowl, slightly beat eggs and egg whites, pepper, garlic powder, oregano and low-fat mozzarella cheese. Stir egg-cheese mixture into the cooked vegetables.
In a 10-inch pie pan or ovenproof skillet, add vegetable spray and transfer potatoes and egg mixture to pan. Sprinkle with low-fat parmesan cheese and bake until firm and brown on top, about 20 to 30 minutes.
Remove omelet from oven, cool for 10 minutes, and cut into five pieces.
Ingredient health benefits
Potatoes: Don’t let their higher carb and caloric content scare you; in moderation, these starchy vegetables are delicious and nutritious. Potatoes are full of vitamins and minerals like vitamin C , which boosts your immune system, and vitamin B6, which suppresses inflammation and promotes brain health. To get the most out of your potatoes, cook them with the skin on.
Onions: This allium is more famous for its potent aroma than its health perks, but rest assured, there are plenty to go around. For instance, onions have chemicals called flavonoids that fight inflammation and help lower blood pressure. And in addition to being a good source of fiber, onions contain prebiotics, which feeds the good bacteria in your gut so they can keep your whole body healthy.
Zucchini: If you’re looking for foods with head-to-toe benefits, consider adding squashes like zucchini to your diet. Nutritional highlights include calcium, vitamin A and vitamin C — all of which support strong bones and healthy eyes. Squashes are also a good plant source of iron, which keeps your blood cells happy.
Red bell peppers: These members of the nightshade family are an excellent, nutrient-dense addition to any meal. Red bell peppers are chock full of vitamins like vitamin E and vitamin B9 (folate). They also contain anthocyanins, which are natural plant pigments that protect your heart, help lower your blood pressure and might support your brain function.
Mushrooms: Though these fungi may be small, they’re a mighty culinary ingredient. Mushrooms are full of antioxidants, which help protect your cells from damage by free radicals. And they have compounds that stimulate your immune system to fight invaders and, potentially, cancer. Other properties found in mushrooms also support the health of your heart, gut and brain!
Eggs: A perfect example of how good things come in small, oval-shaped packages. Eggs are rich in vitamins like vitamin B12, which is essential for your blood cells and nerve cells to work properly. Eggs also have lutein, a carotenoid that helps preserve your vision. Egg whites have about 60% of the protein found in an egg.
Nutrition information (per serving)
Makes 5 servings
Calories: 290 Total fat: 6 g Saturated fat: 2.5 g Trans fat: 0 g Cholesterol: 120mg Sodium: 250 mg Total carbohydrate: 43 g Fiber: 6 g Sugars: 5 g Protein: 18 g
— Recipe courtesy of Digestive Disease Health Team Dietitians.
This bright, lemony salad is best made with farm-fresh asparagus, which is dressed and eaten raw here. Look for stalks that are bright green with firm, tight tips. Buy it in season from your local farmer’s market.
Ingredients
1 pound fresh asparagus 1 tablespoon fresh lemon juice 1 tablespoon extra virgin olive oil 1/8 teaspoon kosher salt 1/8 teaspoon freshly ground black pepper 1 tablespoon shaved Parmesan 8 fresh chives
Directions
Break off the tough ends of the asparagus and discard.
Use a vegetable peeler to make long thin ribbons of asparagus. Add to a large bowl.
In a small bowl, whisk together the lemon juice, oil, salt and pepper. Drizzle over the asparagus ribbons and toss well.
Use the vegetable peeler to shave thin strips from a piece of fresh Parmesan (about 1 tablespoon) and scatter over the salad.
Use kitchen shears to cut the chives into small pieces directly over the salad.
Nutritional information (per serving)
Makes 4 servings
Calories: 70 Total fat: 4 g Saturated fat: 1 g Trans fat: 0 g Protein: 4 g Total carbohydrate: 7 g Fiber: 3 g Sugar: 2 g Cholesterol: 0 mg Sodium: 95 mg
—Developed by Sara Quessenberry for Cleveland Clinic Wellness.
Swap regular fries for these delicious, and nutritious, potato wedges
These crispy sweet potato wedges come out Cajun spicy and sweet. Don’t tell anyone but they’re also really healthy. They’re loaded with antioxidants and phytonutrients and are a great source of beta-carotene. Another plus? As complex carbs, they digest slowly and raise blood sugars gradually — keeping you from a spike and drop-off.
Ingredients
2 sweet potatoes, cut into wedges (about 8 wedges per potato)
1 tablespoon olive oil
2 tablespoons Cajun seasoning
Directions
Preheat oven to 425 F.
In a large mixing bowl, combine the sweet potatoes, oil and Cajun seasoning. Mix well to evenly coat wedges.
Spread the wedges in a single layer on one (or two, if needed) ungreased baking sheets.
Bake for 30 minutes or until crispy and brown on one side.
Flip fries over and bake for another 30 minutes or until the wedges are crispy on the outside and tender inside.
Ingredient health benefits
Sweet potatoes: These root veggies are beloved the world over for their flavor and versatility. But did you know there’s more to sweet potatoes than … well, just being sweet? They’re also packed with essential vitamins and minerals like vitamin B6, vitamin C, vitamin A and potassium. These nutrients help support many aspects of your overall health, including your immune system, metabolism, blood pressure and vision. Sweet potatoes also have carbohydrates and fiber to fuel your cells and promote healthy digestion.
Olive oil: This cooking oil is one of those ingredients that’s actually worth the hype. Olive oil is full of unsaturated fats and polyphenols. These compounds support your heart and fight inflammation that can harm your cells. Vitamin E and vitamin K, also known as fat-soluble vitamins, maintain radiant skin and strong bones. Olive oil also elevates your good “HDL” cholesterol while lowering your “bad” (LDL) cholesterol. And powerful antioxidants suppress free radicals, damaging little particles that harm your cells in ways that can lead to cancer. While all olive oil has these benefits, extra virgin olive oil (EVOO) is the highest quality, so don’t hesitate to pick some up if it fits within your budget!
Protect and build muscle while getting essential amino acids and calcium with this protein
Milk really does do a body good. It’s high in calcium, vitamin D and potassium. And it’s also rich in a beneficial protein called casein (pronounced ”KAY-seen“).
If you’re a regular dairy milk drinker, you’re already getting some benefits of casein. But you may want to consider adding more casein to your diet. Athletes and bodybuilders have been using casein protein powder for years. But the benefits of casein aren’t just for pro sports players.
“Protein is a vital part of any balanced diet,” says registered dietitian Elyse Homan, RD, LD. “But different proteins have different effects. Understanding how each protein works is beneficial, especially if you’re supplementing with it.”
What is casein?
Casein is the main protein found in dairy milk, which includes the milk from:
Cows.
Goats.
Sheep.
Casein makes up about 80% of the protein found in milk. The other 20% comes from whey protein.
“When you think of curds and whey,” Homan says, “the solid part is casein protein, and the liquid part is whey protein.”
Help your tissues and organs change and grow as needed.
Protect your body from viruses and bacteria.
Support your body’s movement by providing cell structure.
Casein vs. whey
Casein and whey have a lot in common. They’re both:
Animal-based proteins.
Complete proteins — they contain all the amino acids your body needs.
Excellent sources of calcium.
Found in dairy milk.
The main difference is that casein is a slower-digesting protein than whey. “Casein forms a gel-like substance in your stomach,” Homan explains. “It releases more slowly than other proteins and takes longer for your body to absorb.”
Casein protein benefits
Getting the recommended daily amount of protein helps you stay healthy. But casein’s slow absorption also gives it some added advantages. The health benefits of casein include:
1. Gives you all the essential amino acids
Amino acids combine to form proteins. There are 20 amino acids that your body needs to work correctly, and they join in various ways to create different proteins.
Your body makes some of the amino acids it needs, but there are nine essential amino acids that your body can’t produce — you must get them from food. Casein is a complete protein and has all nine essential amino acids.
2. Reduces muscle breakdown
Your cells rely on regular “feedings” of amino acids to continually make proteins. When you go without eating overnight or during an extended fast, your cells may not get the needed amino acids. As a result, they look for those amino acids elsewhere and break down your body’s muscles to get them.
As a slow-release protein, casein provides your cells with the amino acids they need over a long period. The slow absorption consistently feeds your cells with amino acids, allowing muscles to recover instead of breaking down.
3. Promotes muscle growth
Casein contains a high amount of leucine, an amino acid that regulates metabolism (how your body changes food into energy) and helps build and repair muscles. If you don’t typically consume a lot of protein, adding more leucine-heavy protein to your diet (like casein) can help your muscles grow when also engaging in regular exercise.
4. Provides a good source of calcium
The casein in milk is a good source of calcium, which is essential for teeth and bone health. Not getting enough calcium can lead to a loss of bone mass and increase your risk of osteoporosis (a disease that weakens your bones).
Casein protein powder may contain up to 50% of your recommended calcium intake — but always check the label to make sure that the protein powder is a good source of calcium.
How casein protein powder can help
Casein protein’s general health benefits are good for everyone. But using casein protein powder ensures you’ll get a more significant amount of casein each day. Talk to your healthcare provider about taking casein protein powder for:
Different types of proteins affect you differently after you eat them:
Whey protein, which you absorb quickly, makes you feel full immediately after ingesting it.
Casein’s slow rate of release helps you feel fuller longer.
One study found that participants who consumed casein protein powder before a meal ate less at that meal than people who had whey protein, egg albumin (made from egg whites) or water alone.
“Our bodies only absorb so much protein at one time,” Homan clarifies. “About 30 grams of protein per meal is a good amount to consume. If you plan to have more than one serving of casein powder daily, space it out.” It may help you stave off cravings and decrease snacking between meals, too.
Overnight muscle growth and recovery
Bodybuilders and athletes know that protein is key for building muscle. But keeping your body’s protein levels up overnight can be challenging. That is, unless you ingest casein immediately before going to sleep.
Research shows that consuming casein protein before bed balances your body’s protein level throughout the night. When your protein level stays consistent, muscles can continue to grow and recover — even though you’re not eating.
What to consider before taking casein
For most people, casein doesn’t cause any side effects. But Homan says certain people may need to avoid or limit casein if they have a condition such as:
Casein allergy
If you have a milk allergy, the proteins in milk trigger your immune system and cause it to overreact. People with a milk allergy are allergic to casein, whey or both.
A severe allergy can cause anaphylaxis. More mild symptoms of a milk allergy include:
“Casein allergies are not as common in adults as in children, but they do exist,” notes Homan. If you suspect you have a milk allergy, an allergist can do a test to figure out what you’re allergic to.
Lactose intolerance
Like all dairy products, casein contains the sugar lactose. If you have lactose intolerance, your small intestine can’t digest milk sugar. When you have dairy products, you may develop symptoms including:
“Casein supplements do have lower amounts of lactose,” Homan states. “If you’d like to include casein in your diet but have a lactose sensitivity, the supplement might not trigger it. Talk to your healthcare provider if you’re interested in taking a supplement.”
Protein restrictions
People with kidney disease often need to limit their protein. Too much protein can cause too much waste in your blood. If your kidneys can’t remove the waste, the buildup of toxins can lead to serious health complications.
“People with a protein restriction, such as those with kidney disease, don’t have to avoid casein,” Homan says. “But they do need to watch how much total protein they eat. Your healthcare provider can help you figure out the right amount.”
Sources of casein protein
There are two ways you can add casein to your diet:
Casein supplements
A powdered casein supplement can help you get high amounts of it, according to Homan. The most common form of casein powder is micellar casein, or you can get a rapidly absorbing type (casein hydrolysate). One serving typically contains 24 to 27 grams of protein. Mix with water to create a protein shake, or add it to smoothies, yogurt or baked goods.
“People looking to build muscle or get more protein in their diet should talk to their healthcare provider about adding casein,” she adds. “Supplementing with casein isn’t necessary if you have a healthy, balanced diet, but it can be helpful for some people.”
The U.S. Food and Drug Administration doesn’t regulate supplements. So, it’s a good idea to look for a casein supplement that underwent third-party testing. It’s usually a sign of a higher quality product.
Casein food sources
Anyone can benefit from casein, and you and your family probably already get it from the dairy products you consume, such as:
“Adding a dairy product to your breakfast is an easy way to get some casein every day,” Homan encourages. One glass of milk has 8 grams of protein — 6.4 grams (80%) of that protein is casein. “It’s great to start your day with a good protein source.”FACEBOOK
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