The Cruciferous Concern
Post by Paula Jahn, Registered dietitian and Co-owner at Nourish Northwest
As a dietitian and cooking instructor, I sing the praises of cruciferous vegetables both for their nutritional benefits as well as for their flavor and culinary uses. The family of vegetables that includes broccoli, cauliflower, kale, collard greens, bok choy, cabbage, rutabaga, Brussels sprouts, and kohlrabi has many redeeming (I’ll get to that justification in a minute) qualities such as anti-cancer benefits, a vegetarian source of calcium, and many vitamins and minerals.
The question of these vegetables being safe, in terms of thyroid function, has come up recently with individual clients and in cooking classes. With the kale craze showing no signs of decline, I feel the need to address this issue and give my perspective.
The thyroid is a gland responsible for secreting hormones that regulate metabolism, growth, and development. Raw cruciferous vegetables, in large quantities, may contribute to low thyroid function in those with a family history of thyroid dysfunction or for people with iodine deficiency. Cruciferous vegetables, especially in their raw form, can interfere with thyroid hormone synthesis or a compound found in the vegetables may compete for iodine uptake, an essential mineral for thyroid hormone synthesis. The combination of the kale frenzy and the popularity of high powered blenders can make for a potential problem. A fancy blender can make bunches of raw cruciferous vegetables into a convenient, slurpable beverage. If you’re gulping bunches of raw kale every day, you may be putting yourself at risk. However, according to most experts, the risk is small. Look here for a Q and A with endocrinologist and thyroid expert, Dr. Jeffrey Garber. My rule of thumb is to think, “Is this a reasonable amount to consume? Could I physically eat this quantity in one sitting?” If the answer is “No,” perhaps reconsider the composition of your SuperSmoothie.
If you are in a high-risk category for hypothyroidism, read below for some ways to mitigate the potential damage of these nutritious vegetables.
1. Apply heat. Just a quick blanch, roast, sauté, bake, grill, boil (etc.) diminishes the impact on the thyroid to almost nothing. In my opinion, raw cauliflower and broccoli are unappetizing anyway. Plus, they can wreak havoc on the digestive system. Cook ’em. They taste better that way.
2. Eat extra iodine. In some studies, problems with cruciferous vegetables are only seen in the presence of iodine deficiency. We are at low risk of iodine deficiency in the United States since our salt is iodized. However, those who follow a minimally processed vegan diet may consider adding sea vegetables to their diet. Try Vegan “Tuna” Salad or Miso Soup for a natural dose of iodine.
2. Diversify! This is my number one nutritional principle. With variety, you lessen the potential toxic effects of any one substance while adding nutrients from other foodstuffs that your body needs. Cruciferous vegetables are at their peak this time of year, but so are winter squashes, sweet potatoes, beets, parsnips, celery root…Switch it up. Eat it all. Kale is not the enemy.
Sit at a Desk 40 hours a Week? Read This!
Post by Christy Johnson, Personal Trainer and Group Fitness Instructor at Nourish Northwest
Postural Distortion Patterns Explained
Many of us these days end up sitting behind a desk staring at a computer for 40+ hours a week, unfortunately, that is the nature of many of our jobs and it’s hard to avoid. In addition to that, we also sit in the car, sit on the couch to watch TV/read, and sit to eat meals, but what does all this sitting do to us? After hours of sitting, week in and out, year after year, it becomes a pattern that can lead to many bodily aches and pains. If we don’t spend time unwinding our body from sitting all day, the aches and pains will only get worse!
Below is a (semi) short and sweet explanation of Upper-Crossed Syndrome and Lower-Crossed Syndrome, two postural patterns you may be suffering from. Both of these patterns are exacerbated by a “sitting” lifestyle. Before we get in to explanations of Upper-Crossed and Lower-Crossed, it’s best to also understand the terms “overly-facilitated muscle” and “inhibited muscle.”
Overly-Facilitated muscle = “turned on”/shortened/over-active
Inhibited muscle = “turned off”/lengthened/under-active
Lower-Crossed Syndrome
What it looks like: Top of the pelvis is tilted forward/”booty pop”; low back curve “belly out”
Overly-Facilitated Muscles: (“turned on”)
Hip flexors (muscles in front of hips/pelvis), Rectus Femoris (front of thigh)
Latissimus dorsi, Quadratus Lumborum, spine extensors (these are all muscles in your back)
Inhibited Muscles: (“turned off”)
Gluteus Maximus/Medius/Minimus (butt, side of hip)
Abs/Obliques (stomach)
Can lead to:
“Tight” (spasming) hamstrings and weak glutes. (The hamstrings are compensating for weak glutes. Weak glutes can lead to many other compensations and injuries, and should be a blog post on its own!)
Low back pain/Poor posture
IT Band pain a.k.a. runner’s knee
Upper-Crossed Syndrome
What it looks like: Head/neck juts forward, shoulders are elevated/ rounded forward, upper back curved/”hunchback”
Overly-Facilitated Muscles: (“turned on”)
Pectorals (front of shoulder/chest)
Upper trapezius/Levator Scapulae/Scalenes (upper back, back of neck)
Inhibited Muscles: (“turned off”)
Cervical flexors (front of neck)
Rhomboids/Mid/Lower Trapezius (mid/lower back)
Leads to:
Shoulder instability/injury/pain
Neck pain/stiffness
Headaches
What Should I do???
For both of these postural distortion patterns, follow these basic guidelines:
- Release/relax the overly-facilitated muscles.
- Strengthen/fire the inhibited muscles.
Release techniques include trigger point therapy, foam rolling, and massage. It is always best to release the overly-facilitated muscles first, then immediately fire the inhibited muscles! Over time this will help bring your posture and body back to balance, and hopefully help with any nagging aches and pains!
If you are confused, or think this is too much to take in yourself, to get releasing/strengthening ideas you can always ask a personal trainer for help; another healthcare professional like a chiropractor or a massage therapist would also be a great resource.
Happy releasing and strengthening everybody!
Staying Healthy this Holiday Season
Post by Olivia Martino, Registered Dietitian and Co-owner, Nourish Northwest
As a dietitian, I feel as though I must write the obligatory “how to stay healthy during the holiday season” post. I personally have always disliked reading these posts because they all typically say the same thing: eat before the party, don’t use heavy cream in your recipes and watch out for those passed hors d’oeuvres. I have to say, some of these tips are good ones and I do use them with my clients. But I think we need something different.
We have heard of these strategies year after year and yet, the average person gains 2-5 pounds during the holiday season. While this may seem insignificant, the problem lies in the fact that most of us don’t ever lose that weight throughout the year. Then the holidays roll around again and we pick up another couple of pounds. This leads to a significant weight gain over time.
Last year I wrote about this topic, with the take home message being: ditch the guilt. I discussed the importance of enjoying your family food traditions as they are intended to be, rather than trying to modify them to be lower fat versions. Reframing your thoughts around these foods from feeling guilty to feeling happy about being able to enjoy these foods can do wonders for your emotional state. And many of us can agree, when we are not in the best emotional state, our eating habits often take a turn for the worse. I want to re-emphasize this concept again this year because I do think it’s very important. But I understand that it also may be easier said than done.
So, let’s look at a more action-based, concrete method of eating healthier during the holidays. It’s my single most important mission and passion as a dietitian and it involves making vegetables delicious and exciting. We all know we are supposed to eat vegetables to be healthy; it’s not an exciting new concept. Food fads have come and gone but eating vegetables has always remained a tried and true way to manage weight and prevent against chronic disease. So, if we know for a fact that eating vegetables is the most important thing we can do to stay healthy then why do we have trouble doing this? Why are we constantly looking for a different solution?
When it comes down to it, I think the main reason is simply that other foods taste better. When faced with a choice between a serving of the baby carrots and the double chocolate cheesecake bites on the buffet table, I really don’t expect many people to be excited about the carrots (I wouldn’t either). The cheesecake bites are always going to taste good and remain a tempting option but let’s give them a run for their money and replace the carrots with a beautiful, delicious, colorful and flavorful fruit or veggie option. I believe that fruit and vegetables can become the most delicious part of any meal and when that happens, eating healthy suddenly become very, very easy.
Preparing and bringing a healthy dish to your next holiday party will not only provide you with something healthy to eat when you’re there but others will appreciate it as well. They may not say it, but they are most likely experiencing the same stresses over how to eat healthy this season. So without further ado, here is a round-up of some of my favorite dishes that truly make the fruit and veggies the star of the show!
Roasted Sweet Potatoes with Cilantro Pesto
Roasted Pears with Brie and Pistacchios
Dijon Braised Brussels Sprouts
Butternut Squash Salad with Farro and Pepitas
Cider Glazed Roots with Cinnamon Walnuts
Citrus Salad with Creamy Poppyseed dressing
Tassajara Warm Red Cabbage Salad
Moroccan Carrot and Chickpea Salad
Roasted Beet Salad with Oranges and Pomegrantes
Is Breakfast in Need of a Change?
Post by Paula Jahn, Registered dietitian and Co-owner at Nourish Northwest
This post is inspired by a webinar that I watched last week for continuing education credits. It was entitled Development in Protein’s Role in Promoting Lean Body Mass. You can click on the link to watch the recorded webinar. Full disclosure: The webinar was sponsored by Daisy Cottage Cheese and the two presenters have ties to the National Dairy Council and to the National Cattleman’s Beef Association and Texas Beef Council. Their research focused on animal sources of protein.
To summarize, the presenters have found that consuming moderate and equal amounts of protein at each meal can optimize protein synthesis. This means muscle building for physically active young adults and prevention of muscle wasting for bed-ridden young and older adults. The speakers pointed out that the typical American meal pattern tends to skew protein consumption toward dinner, with just over 10% of daily protein coming from breakfast.
The main point of this presentation was to maximize protein distribution for muscle growth. However, there was a study they mentioned that emphasized total calorie consumption as it relates to protein at breakfast. Breakfast is a topic that almost always comes up as an issue during nutrition counseling sessions, especially for weight loss. I’ve observed over the years that people who skip breakfast (or eat very little) end up eating extra snacks at night. These snacks are usually not as nutritious as breakfast would have been. The research backs this up. Breakfast is an important hunger management tool; appetite control often gets overlooked as part of a weight loss strategy. If increasing the protein content of breakfast can help even further with appetite, then it may be something I recommend to clients.
I like to apply the research on myself before I provide specific recommendations to my clients. How realistic is 25-30 grams of protein for breakfast? What does it look like? Is this even practical for vegans or people who cannot tolerate dairy?
I am typically a carbohydrate seeker in the morning. I love oatmeal, French toast, pancakes, waffles, etc. This is not to say that my breakfasts are devoid of protein: I add nuts or nut butter to my oatmeal, make pancakes with almond flour and/or eggs, and a piece of French toast soaks up nearly a whole egg. When I look at my typical breakfast, I consume about 12-15 grams of protein. It is quite normal for me to be hungry for a mid-morning snack.
So, I set out to consume 25-30 grams of protein for breakfast for a week. I took note of the total calories each breakfast provided and my hunger level throughout the day. For reference, I eat between 2,200 to 2,400 calories per day.
Days 1 & 3: 2 eggs sautéed with beet greens, 1/2 cup 4% cottage cheese, sprouted grain toast with butter. Total protein–30 grams, 310 calories.
Day 4: 1/2 cup beans sautéed with garlic and spinach, sliced chicken breast, avocado, 1 oz cheddar cheese. Total protein–35 grams, 400 calories.
Day 5: Ate out. Had 2 poached eggs, 1/2 cup black beans, cheese, avocado, sour cream, salsa and 3 mini corn tortillas. My guess was total protein–40 grams, 700 calories (at least).
Day 6: 3/4 cup whole milk plain yogurt, 1/2 cup homemade granola (with walnuts, almonds and sunflower seeds) PLUS a homemade peanut butter cookie. Total protein–26 grams, 420 calories.
Things learned:
- It is difficult to stay away from dairy, meat, and eggs in order to get t0 25-30 grams of protein. Nuts and nut butter are great, but I’d have to put over 1/4 cup of it in my oatmeal to get the 25 grams of protein. That would be unpalatable and expensive.
- The egg and cottage cheese breakfast was the most satiating and had the least number of calories. I really wasn’t hungry until lunch. A close second was Day 4. (I did not track total calories, so I have no idea if it caused me to actually eat less overall.)
- It forced me to be more creative for breakfast. I ate leafy greens on 2 days, and made granola and breakfast cookies.
- Will I recommend this to my clients? It’s hard to argue with how satisfied I felt. I may encourage a little more protein for breakfast without being dogmatic about the grams. I really enjoyed the day I had beans and avocado. It felt good to have a savory breakfast without eggs. The cheese and chicken could easily be swapped out for quinoa and nuts or seeds.
Glorious Greens
Post by Olivia Martino, Registered Dietitian and Co-Owner, Nourish Northwest
I know I may get a huge eye roll for this, but aside from chocolate, I can honestly say that greens are my favorite food (such a typical dietitian comment!). The more bitter the better in my eyes but I love them all, from arugula to turnip greens to bok choy. Not only do I love the taste and the versatility of this broad category of vegetables but they are a nutritional powerhouse, full of calcium, iron, folic acid, Vitamin C, and a plethora of antioxidants. They are also the type of food that I would call nourishing; they have an immediate effect of making me feel healthier and like I am doing something really good for my body as I am eating them. Here are a few of my favorite greens, along with some basic prep info and a recipe for each. Kale didn’t make this list, not because it doesn’t deserve to be there, but because I find that many people are already familiar with it. I wanted to introduce you to some new greens that you may not have worked with. Trying 1 new green per week can be a great healthy goal, setting the stage for bigger lifestyle changes and broadening your healthy recipe repertoire.
Mustard Greens
Mustard greens are the new kale in my household. I used to make sure I always had at least 2 bunches of kale on hand so that I could add a handful to any recipe I was making. Mustard greens have now replaced 1 of those bunches and add a nice peppery, zing that kale is just plain lacking. My favorite method of preparation is a quick saute with olive oil, salt and pepper. These greens are so flavorful that I don’t think they needed anything else. Top the saute with an egg for a healthy breakfast. Or add to a soup, such as this Korean Chicken Stew.
Selection: Chose a bunch that has bright green leaves that are not wilty.
Storage: Store in an airtight container or vegetable drawer. Use within 4 days.
Preparation: Wash by plunging into a bowl of cold water or using a salad spinner. Strip leaves from the stalks. Discard stalks and chop greens. I do this immediately when I buy a bunch and then store in my salad spinner or a large plastic bag, so they are ready to add to recipes throughout the week.
Broccoli Rabe
I absolutely love the bitterness of this green, although it can be a little much for some people. I think it’s my Italian roots. Because of it’s pungent nature, it’s not a very versatile green. I usually eat it by itself, sauteed with garlic and squirted with lemon juice. It also works well added to pasta dishes but can take over in soups.
Selection: Chose bunches that are vibrant green, with not too many yellow flowers.
Storage: Store in the vegetable cripser and use within 3-4 days.
Preparation: Chop off about an inch of the stalks and discard. Then chop the rest into bits size pieces and plunge into cold water and drain, or use a salad spinner. I almost always blanch rabe to off-set some of the bitterness before proceeding with any recipe. To blanch, bring a large pot of water to a boil. Add rabe and cook for 1 minute. Then transfer to an ice-bath to cool.
or pasta dish with white beans
Beet greens/Turnip Greens
I lump these together because they have one thing in common, which is that they are often thrown away, while their roots are given all the attention. Both of these tops are delicate in nature and with a quick sautee, can pair nicely with their roasted bases.
Selection: Make sure to chose beets and turnips that still have their greens attached. Turnip greens can be a little harder to find and are often only kept on the baby turnip variety. Greens should not be yellowed or wilted.
Storage: Store in an airtight container for 2-3 days.
Preparation: Chop stalks away from root. Discard very tough stems. Wash greens well, they can be very gritty. Both types of greens will cook very quickly. Sautee stems first to soften and then add greens, stirring until wilted.
Try this roasted beet and beet green salad
or use both of the whole plants in the seasonal soup
Swiss Chard
Chard is a much more milder tasting green that the first few on the list, which makes it a good gateway into the darker varieties. Both leaf and stalk can be used and are great on their own, added to soups or as wraps. Not to be redundant here, but my favorite way to eat chard is to saute with olive oil and red pepper flakes and sprinkle with salt and lemon juice.
Selection: Chard is found with rainbow, red or light green stems. Chose vibrant looking bunches that have few holes.
Storage: Store in a plastic bag or vegetable crisper and use within 3-5 days.
Preparation: Chop an inch off the bottom of the stem and discard. Then separate stalks from leaves. Plunge both into a large cold water bath or salad spinner. Then remove leaves from stems either by running a knife close to the stem or stripping by hand. Chop stems into 1/2 inch pieces and leaves into bite-sized chunks. If using both, start sauteeing the stems first until they soften, then add greens.
Try this seasonal side dish of sauteed chard with shallots and tangerines
or as a main dish, stuffed with ground beef
Collard Greens
Collard greens are used often in the south, cooked with a ham hock. When I lived in Kentucky, my clients would laugh at me when I suggested preparing them any other way. While it may not be traditional, collards can be used raw in salads, sauteed as a side or as a wrap for veggies and/or meat.
Selection: Collard leaves can range from small to extremely large. Large leaves are great for using as wraps, while the smaller ones are more manageable and easier to handle for other purposes.
Storage: Store in an airtight container or vegetable cripser. Use within 3-5 days.
Preparation: Detach leaves from stem by folding in half over the stem and slicing with a knife of pulling apart with your hands. Discard stems. If using in salads or soups, stack leaves and roll into a tight cigar shape. Slice crosswise in thin strips.
Try this asian coleslaw, that we use often in cooking demos and our anti-inflammatory cooking classes
or these collard wraps from our very own, Abby Bliss White
References: I obtained a lot of the information from this post from one of my favorite cookbooks, Greens, Glorious Greens.