Betty Wedman-St Louis, PhD, RD, LD

Licensed Nutritionist & Environmental Health Specialist

Archive for the ‘mango’ tag

Eat Beef for B12

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Grass Fed BeefPlant foods get all the glory these days as we are challenged to stop eating burgers and choose highly processed meat substitutes. But human beings survive by eating other living things. We need to eat those foods that allow us to survive.

Beef is a significant source of Vitamin B 12 or cobalamin which is needed to form blood and immune cells. support a healthy nervous system and stimulate metabolism of proteins, fats and carbohydrates. A Yale University School of Medicine study by Solomon reported in the European Journal of Clinical Nutrition June 2015 indicated cobalamin deficiency was common in the elderly and associated with neurocognitive abnormalities.

Another study reported in the American Journal of Clinical Nutrition 1990 by TUcker et al looked at the biochemical indices of nutrition in healthy people over 60 years old. They correlated the importance of B vitamins- including B12 – with neuropsychological function and concluded that nutrition is critical in the functioning health of the aging brain.

Beef is a far better source of B vitamins than grains or legumes, including fermented soy products. A 3oz serving of beef = 2.51 mcg B12 and 0.08 mg thiamine compared to 1 slice wheat germ bread at 0.02 mcg B12 and 0.1 mg thiamine * or 3 oz chicken at 0.25 mcg B12 and 0.06 mg thiamine (* enrichment with synthetic B vitamins by federal standards).

Grass-fed beef is more expensive because it comes from cattle that eat only grass and other forage foods through out their lives. Conventional beef is fed a diet of grains and other byproducts. USDA standards for grass fed animals require that they must have continuous access to pasture, hay or harvested forage after weaning.

Mayo Clinic outlines the advantages of grass fed beef as less fat, 50% more omega 3 fatty acids than conventional beef, 4 times more CLA or conjugated linoleic acid to reduce the risk of arteriosclerosis and improve lean body mass. Grass fed beef is richer in antioxidants- Vitamins E, A. and C.

Critics of meat eating like to argue that cattle produce methane which contributes to environmental change. Methane emissions are substantially less when cattle are grass fed rather than conventional farming according to the University of Louisiana. Furthermore, the journal Global Change Biology reported animal grazing reduces the need for fertilizer and fuel used by farmers.

Cattle do produce methane but animals in factory farms produce more because they are fed poor quality forage which alters their digestive systems. Before we give up consuming beef, poor needs to be done to manage the higher levels of methane caused from natural gas and petroleum production. These sources of methane do not provide us with key nutrients for daily living.

The important nutrition message is that all eaters can lower their global footprint by following 3 simple rules: avoid processed foods and meat from factory farms, reduce food waste, and buy local in season foods.

Grass Fed Beef with Mango Salsa

1 1/2 to 2 pounds grass fed beef sirloin flap steak
1 ripe mango, peeled and chopped
1 clove garlic, minced
1 teaspoon minced fresh ginger
1/4 cup orange juice
1 teaspoon honey
1 tablespoon lime juice
2 tablespoons chopped fresh cilantro

Saute Steak in covered skillet over medium heat until desired degree of doneness, 20 minutes for rare, 30 minutes for medium or 45 minutes for well done. Meanwhile, combine rest of ingredients in small bowl and let flavors blend. Salsa can be made ahead for more flavor blending. Makes 6 servings.

Calories per serving 236
Protein 24 g
Carbohydrates 9g
Fat 9g
Sodium 89 mcg

Written by PFAdmin

October 19th, 2015 at 2:50 pm

Fresh Fruit & Vitamin C

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fresh-fruit-and-vitamin-cFresh fruit salad needs to be a staple choice in menu planning to provide adequate Vitamin C in the diet, especially when short winter days and sneezing friends can alter your immune status. A healthy fruit salad enhances natural killer cell and lymphocyte production in the body. Vitamin C and the peroxide produced in your body can kill microorganisms and even destroy some bacteria like pneumococci.

Pass on the waldorf salad and choose fruits high in Vitamin C like kiwi fruit, strawberries, papaya, oranges and mango. Even star fruit or carambola has more Vitamin C than blueberries, apples, and bananas. Instead of sending canned fruit cocktail (5 mg Vitamin C), add a tangerine (22 mg Vitamin C) to the school lunch. Forget snacking on grapes to drown out the dinner hunger, eat 1/2 grapefruit or an orange.

Vitamin C is one of the least stable vitamins in our food supply so canned fruits or vegetables have virtually lost their ascorbic acid content. The less processed diet of our forefathers contained more Vitamin C than our currant foods which may be contributing to chronic diseases. Fruit juices that are pasteurized are poor sources of this critical nutrient. Fresh squeezed juices are becoming more readily available and home juicers may even be making a comeback.

Guinea pigs, apes and humans somewhere or somehow in the evolutionary process lost their ability to convert glucose into ascorbic acid in the liver. Some Vitamin C is stored in the body – adrenal glands, pituitary, brain and eye- but not sufficient for meeting daily needs. Those who smoke, take antibiotics, aspirin or pain medications and have environmental toxin exposures to lead, mercury or cadmium may need 2 to 3 times more Vitamin C.

Linus Pauling, Ph.D. a two time Nobel prize winner, stressed the importance of Vitamin C as a means of treating and preventing the common cold. Studies used to prove Dr. Pauling’s hypothesis prescribed ascorbic acid too low to be effective in any medical condition but many researchers now believe his biochemical expertise outweighs the doubters.

The aging population needs to take special heed to including fresh fruit salads in their diet because Vitamin C is crucial to the formation and maintenance of collagen in skin, ligaments, joints, capillaries, bones and gums. Ascorbic acid heals wounds, reduces bruising, and maintains healthy blood cells. Add to that, Vitamin C stimulates dopamine and epinephrine for stress hormone management in a fast changing world.

Ascorbic acid is one of the best antioxidants available in food and as a dietary supplement. Those wanting to select non-GMO supplement choices need to look for tapioca or cassava based Vitamin C because most Vitamin C is produced on corn.

Fresh Fruit with Mango Vinaigrette

2 kiwi fruit, peeled & sliced
1 orange, peeled & sliced
1/2 cup papaya cubes
1 carambola, sliced
10-12 strawberries
1/2 cup sunflower oil
1/2 cup extra virgin olive oil
1/3 cup white wine vinegar
1/2 teaspoon sea salt
1 green onion, chopped
1 small garlic clove, peeled
1 tablespoon each fresh parsley, basil, cilantro
1 mango, peeled & cubed

Arrange fruit on serving dish. Combine oils, vinegar, salt, green onion, garlic, herbs and mango in blender. Puree. Serve 2 tablespoons vinaigrette over fruit salad or garnish with plain yogurt. Makes 4 servings.

Calories 98 (no dressing), 188 (with dressing)
Protein 1 g
Carbohydrates 17 (no dressing), 23g (with dressing)
Fat 0 (no dressing), 9 g (with dressing)
Sodium 10 mg (no dressing), 55 mg (with dressing)

Written by bwsl

February 9th, 2015 at 8:01 pm