Health and Household Tips

Eat More Nuts

Fall means fresh nuts are available at relatively low prices. Pecan, walnuts and peanuts are harvested October thru December. Nuts are included in the Meat group due to their high concentration for nutrients and protein. Pecans and peanuts from Georgia, walnuts and almonds from California—it’s all so good!

Did you know an ounce of nuts provides up to 3 grams of dietary fiber? Depending on variety— approximately ten to twelve nuts. The recommended amount of fiber for adults is 25 to 30 grams per day. Look at all the fiber in nuts.

Nuts are also a good source of antioxidant vitamins, minerals, and other substances that offer protection for heart and brain as well. Nuts are delicious but high in calories, so easy on the munching. An ounce of almonds, for example, contains 175 calories, 6 grams of protein, 73 mg calcium, 14.4 grams fat, 3.1 grams fiber, 7.5 mg vitamin E.

Researchers for the Chicago Health and Aging Project (CHAP) found that a diet rich in foods containing vitamin E, such as nuts, may reduce the risk of Alzheimer’s disease. Solid food is what has been studied, not supplements.

Fresh nuts are extremely perishable due to their high oil content. To keep the quality high, proper storage is a must. Store fresh unshelled nuts in a cool, dry place, away from heat source for three to six months. Shelled nuts can be either refrigerated in airtight containers for up to nine months, or frozen in zipper lock freezer bags for up to two years at zero degrees or below.

So eat some nuts. Add nuts to side dishes, such as salads, vegetable stir-fries, green beans, and even hot breakfast cereal.

Source: USDA National Nutrient Database for Standard Reference http://www.nal.usda.gov/fnic/foodcomp/search/.

Medication: Taken With or Without Food
Whether a drug should be taken with food is determined by factors that affect drug absorption. Timing and food components are important factors too. Some medications should be taken on an empty stomach and some should be taken with food. The phrase “with food” does not mean during the meal, it means following the meal. Why is this important?

· Fasting- On an empty stomach, a drug passes through the stomach quickly, and reaches the small intestine faster. It is in the small intestine is where drugs are usually absorbed. So, on an empty stomach, the drug may be absorbed more quickly, and may begin working faster. If this is the intent, follow the instructions.

· Full stomach- or with food. Taking drugs and medications within an hour or two of a meal can delay absorption of a drug. This is not bad; it just means it takes longer for the drug to work. Drugs that should be taken with food usually need the food to protect the stomach from its strong action, or need the food components to enhance absorption. If this is the intent, follow the instructions.

Check with your doctor or pharmacist if you are unsure about when to take your medications. The drug-food interaction can have a significant effect on how the drug works. It is important to follow instructions so that your medication performs as intended.

Source: How Nutrients and Drugs Interact: Karen Chapman Novakofski, University of Illinois Extension Specialist, Foods and Nutrition

Very Easy Black Bean Soup
Soup is comfort food. It is palate pleasing and extremely versatile. A hot or cold bowl of soup can be an appetizer, main course, or snack. On a cold spring day (or early June day) in Chicago a bowl of soup can be just what the doctor ordered. Soup making does not require special techniques. This Black Bean soup is very easy and as delicious as any you will find on restaurant menus.
Very Easy Black Bean Soup
Makes 11 – one cup servings
This version of black bean soup calls for canned beans and canned broth, for convenience; of course you can cook your own beans (soak for 8-12 hours) if you have the time and the inclination. Use four cups cooked beans instead of canned.

2 -15.5 oz cans black beans (4 cups)
2 cans fat-free low-sodium chicken, beef, or vegetable broth
2 tablespoons olive oil
1 small yellow onion, chopped
1 to 2 clove garlic, minced or pressed
2 medium fresh tomatoes, chopped
1 bay leaf
1 teaspoon crushed red pepper flakes, or less, or none at all
1 teaspoon dried oregano, crumbled with finger tips
½ cup chopped cilantro or flat leaf parsley
Grated Swiss cheese for garnish

1. Open the cans of beans and broth and set aside. Chop onion, prepare garlic, chop tomatoes and set aside.
2. Heat a large pot over medium heat. Add oil, onion and garlic. Cook, stirring, for about 3 minutes. Do not brown.
3. Add tomatoes and continue to stir and cook for another 3 minutes or so. Add beans, broth and bay leaf. Simmer over medium heat for 30 minutes.
4. Add oregano and cook for 5 minutes more. Remove soup from heat. Remove bay leaf and discard. Stir in cilantro or parsley.
5. Garnish each bowl with 1 tablespoon grated cheese just before serving.
6. Freeze leftovers in individual freezer containers for up to three months.

CAL0RIES per cup 115 (36 from fat); FAT 4g (sat 1g); PROTEIN 5g; CARB 15g; FIBER 5g; CHOL 2 mg; POTAS 359mg; SODIUM 448mg; CAL 57mg

Note: To reduce sodium in canned beans, place in a colander and rinse under cold water for a few minutes. Proceed with the recipe

Source: From the personal recipe files of Drusilla Banks, Extension Educator, Nutrition and Wellness

 

Fall 2005
Emerald Ash Borer | Garden Tips | Fall Garden Chores | Fall & Winter Greens, Reds & More | Pumpkin Facts | Hort Shorts | Cybergardening Sites | Did you know? . . | Fall Vegetable Parade of Colors | Health and Household Tips | Lactose Intolerant? Calcium From Plants | Self-medicating and Drug Interactions | In Pursuit of a Good Night’s Sleep

 

 

Index | Feedback