Sheila Kealey

This Week in Food, Health, and Fitness

This week you can read about compelling evidence on the benefits of activity, something you should be eating daily but probably aren’t, research highlighting the reliability of health info on the web, and an important new study on iron for female athletes.

Why muscles make good medicine. More and more research is uncovering the amazing benefits of exercise. This article provides a nice overview of the recent research, and shows you the benefits of exercise from childhood to old age.

Another reason to legumes (beans, peas, & lentils). Legumes are tasty, versatile, inexpensive, and extremely nutritious (and a good sources of iron, phosphorous, magnesium, potassium, copper, calcium, zinc, & B-vitamins). Well known for health benefits associated with their fiber content, a new study shows that a daily serving of legumes can reduce HDL cholesterol. (Canadian Medical Association Journal, April 2014). If you want to learn more about the health promoting substances in legumes, there is great info here.

If you’re like most Canadians, you’re not close to eating 1 serving a day. Very simple ways to enjoy include using canned beans or frozen peas, or consider making my simple & quick red lentils.

Can you rely on health information on the Web? Researchers from the University of Florida examined the quality of health information found on the Internet. They found that searches for diagnosis and treatment of disease or injuries yielded higher-quality information than searches for preventive health and social health information. Searches for nutrition and fitness topics were generally lower quality. (Decision Support Systems, 2014; 57: 454). Here is some good advice for evaluating health information on the internet.

Female Athletes & Iron. A meta-analysis (combining results from different studies) found that iron supplementation improved athletic performance in women. Specifically, an analysis of the combined studies showed that iron supplementation benefits maximal aerobic capacity (VO2 max) and efficiency of submaximal exercise. The researchers note that benefits were mainly seen in iron deficient or anaemic athletes. If you’re a female athlete, it’s a good idea to keep tabs on your ferritin level. For more information on the iron needs of athletes (and tips on how to get iron from your diet), read my article The Iron Needs of Athletes: Who Needs More, and How to Get it Through Your Diet.

Health habits are difficult to change – will pictures help? I think we all know that. . . Here’s an interesting twist on ways to improve health habits: “health cards” with great art illustrating a specific axiom to move you in the direction of better health, and the backs of cards explain the rationale behind the health tip.

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Curried Butternut Squash Soup with Ginger

The inspiration for this soup was a beautiful butternut squash that had been decorating my table for over a month. And that is just one of the great things about winter squash . . . you have a ready supply of a super-nutritious and delicious vegetable on hand.

The deep-orange colour of butternut squash is a sign of protective carotenoids (mainly beta-carotene), which can act as an antioxidant, inhibit cancer cell growth, and improve immune response. A number of studies suggest that diets rich in carotenoid-containing foods can help discourage the development and progression of several types of cancer.

Ingredients

1 medium-sized butternut squash
1 tbsp. olive oil
1 medium onion, chopped
2 cloves garlic, crushed or chopped
1 tsp. curry powder
2 tbsp. fresh grated or chopped ginger
3 cups vegetable or chicken broth
1 cup 1% milk (or any other milk, coconut milk would also be tasty)
Salt and pepper to taste

READ What Foods Are Good Sources of Iron?

Directions

1. Cook squash (you have a few options here, depending on how much time you have – see how to cut and cook squash). If you have time (about 40-60 minutes), I recommend you roast the whole squash – this is the easiest method and I was surprised how well it worked.

2. In a large pot, heat olive oil. Add onion and garlic and cook for a few minutes. Add the curry powder, and ginger.

3. Stir in cooked squash, broth, and milk. You should have about 3 cups of cooked squash, but don’t worry about exact measurements (just adjust your broth/milk depending on if you prefer a thinner or thicker soup). Simmer for about 5 minutes.

4. Puree the soup in a blender (an immersion blender will work, but the texture won’t be as smooth).

5. Taste and season with salt and pepper as needed.

Garnishes (optional, but this will transform your your soup from good to great): swirl in a bit of plain yogurt, and top with fresh herbs (cilantro or parsley) or finely chopped chives or green onions.

Makes 6 generous 1-cup servings.

Nutrition per serving

100 calories
2.7 g protein
18 g carbohydrates
3 g fat (<1 g sat),
2 mg cholesterol
3.7 g fiber
495 mg sodium
410 mg potassium

Check out my cooking tips for this recipe:

More About Soups, and More Soup Recipes:

Sheila’s Recipe Index

This week in food, health, and fitness

This week, researchers find a tasteful way to make grilled meat healthier, investigate early sport specialization, provide us with more good news (yet again!) about the Mediterranean diet, and question the low sodium guidelines.

Grilling season is around the corner! This study found that including beer in your marinade reduces the amount of PAHs (cancer-causing substances) in grilled meats (in case you’re wondering, it’s doubtful that drinking beer along with grilled meats has the same effect!). Other research has shown that using rosemary garlic, onion, and lemon juice in marinades is protective as well.
Should young athletes specialize in a sport early? Most research shows that’s not a good idea, and won’t ensure success (except for early-entry sports like gymnastics, figure skating and swimming/diving). Early specialization doesn’t guarantee success & contributes to overuse injuries & burnout in youth sports (American Medical Society for Sports Medicine concensus statement, Br J Sports Med 2014;48:287-288)
More good news for the Mediterranean diet. A new study shows that this eating pattern lowered 2 markers of inflammation (platelets and white blood cells) tied to heart attack and stroke. Importantly, the authors note that “the Mediterranean diet as a whole, and not just a few specific ingredients, is likely responsible for the beneficial health outcomes . . .” (Blood, journal of the American Society of Hematology). A Mediterranean diet typically focuses on plant-based foods like vegetables, fruits, and whole grains; healthy fats from nuts, seeds, and olive oil; moderate intake of fish and poultry, and low intake of dairy products, red meat, processed meats, and sweets.
Low sodium guidelines questioned. A meta-analysis found that the average daily sodium intake of most Americans is actually associated with better health outcomes than the low intake levels currently recommended by the CDC. (American Journal of Hypertension full study here). This is not the last we’ll hear about this controversial issue. Research is increasingly showing that focusing on a single dietary component is usually not the best approach for health (unless restricting sodium means reducing your intake of fast foods and processed foods). Eating on an overall healthy diet (see Mediterranean style above), rich in health-protective foods and containing other minerals that influence blood pressure (potassium, magnesium, magnesium) is probably a better approach.

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Simple & Quick Red Lentils

This is a wonderful dish to prepare when you’re short on time. Red lentils are the star ingredient here – if you’re not familiar with them, this is your chance to get acquainted. Like other lentils, they are powerhouses of protective nutrients, a good source of protein, and rich in fiber, B-vitamins, and magnesium (not to mention inexpensive and versatile). Red lentils cook more quickly than other varieties of lentils, which is great for time-pressed cooks.

Using the microwave simplifies preparation and reduces cleanup, which is always a good thing! (I admit, it is odd not to saute the onions in olive oil, but trust me, microwaving them works well in this dish).

I typically serve this with brown rice, garnished with parsley and almonds.

Ingredients

2 large carrots, chopped
1 medium onion, chopped
1 ½ cups (about ¾ lb) red lentils
2 ½ cups vegetable or chicken broth (to reduce cooking time, I usually use boiling water + Better Than Bouillon vegetable base)

OPTIONAL Ingredients (if you have time – nice, but not necessary!).

Stir in after cooking:

½ tbsp. olive oil
Juice of 1 lime

Garnish with:

1 1/4 cup finely chopped almonds
½ cup finely chopped parsley

Instructions

1. Chop carrots and onion. (If you are using bouillon, put water on to boil).

2. Transfer carrots and onions to a large microwave-safe bowl or casserole, cover, and microwave on HIGH for 3 minutes.

3. Stir in the lentils and broth, cover, and microwave on HIGH for about 10 minutes (this might be a bit longer if using room-temperature broth). Drain if any of the broth has not been absorbed.

4. If you have time and the ingredients on hand, stir in the olive oil and lime juice, and garnish with parsley and almonds.

NOTES

If you like a smooth texture (kids might prefer this), blend with an immersion blender before garnishing.
If you want a thinner dish, add more broth or milk.
Spice it up: consider adding curry paste or powder or fresh herbs (e.g. rosemary, thyme)

Makes about SIX 1-cup servings.

Nutrition Per Serving
(includes optional ingredients):

225 calories
14 g protein
31 g carbohydrates
5 g fat
13 g fiber

Be sure to check out my other recipes . . .

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Sheila Kealey

This Week in Food, Health, and Fitness

Curried Butternut Squash Soup with Ginger

Ingredients