Wellness at MGH - Eat Well Blog

Hydrate Right This Summer

6/26/2020

Studies suggest that even mild dehydration - a water loss of 1 to 2% - may affect how well our brains function.* Dehydration can also cause cramping, especially for those participating in sports like tennis, soccer, and cycling.

For most of us, the best way to hydrate is with water. Eating regular meals also helps support hydration through the consumption of electrolytes like sodium, chloride, and potassium in our food.

That said, hydrating with drinks that contain electrolytes may be helpful for some people. For instance exercisers who experience heavy sweating, especially those participating in high intensity activities in hot weather, may benefit from a drink that include electrolytes.

Some people may be concerned about sports drinks that contain artificial coloring and added sugar. Luckily, you can also make a hydrating electrolyte drink from home - check out the recipe below.

Homemade Electrolyte Drink
provides 80 mg sodium and 60 mg potassium per cup

2 cups coconut water
2 cups filtered water
Juice from 1/2 a lemon
1/8 teaspoon salt

*A loss of 2% body weight is 3 pounds for a 150-pound person.

Please note:
If you are exercising for longer than an hour at a high intensity, you may benefit from commercial sports drinks - they contain a specialized ratio of electrolytes, plus added carbohydrates to help with proper fueling. Also, if you have a medical condition, like kidney disease or high blood pressure, talk to your doctor or dietitian before making any significant changes to your beverage intake.

REFERENCES:
Huang WC, Tung YT, Wu MS, et al. Low-Osmolality Carbohydrate–Electrolyte Solution Ingestion Avoid Fluid Loss and Oxidative Stress after Exhaustive Endurance Exercise. Antioxidants (Basel). 2020; 9(4):336.
Riebl SK and BM Dav. The Hydration Equation: Update on Water Balance and Cognitive Performance. The American College of Sports Medicine Health & Fitness Journal. 2013; 17(6): 21–28.
Sawka MN, Burke LM, and Eichner R, et al. American College of Sports Medicine Position Stand. Exercise and Fluid Replacement. Medicine & Science in Sports & Exercise. 2007; 39(2):377-390

By Courtney Cayer, MGH Dietetic Intern

Resources to Feed You and Your Family

5/22/2020

Are you or someone you know struggling with having enough food to eat? In Eastern Massachusetts, 1 out of 11 of our community members is at risk for hunger. Hunger affects people from many different backgrounds, especially during a pandemic.

Need extra support? Here are some resources that can help:

The Greater Boston Food Bank

Search here for services offering food in your community.
They also support mobile markets providing fresh foods to community members in need - here are some locations.

Supplemental Nutrition Assistance Program (SNAP)

This service is available to both employed and unemployed people based on income limits. Once enrolled, an electronic card can be used like a bank card at most supermarkets, convenience stores, and farmers' markets.
Here's how to apply in Massachusetts.

COVID-19 Food Resources in Boston

Check out a map and list of resources here (including school meal programs, food pantries, and soup kitchens).

Need more help?

Call Project Bread's FoodSource hotline at 1-800-645-8333. They can help determine if you are eligible for SNAP and assist in finding other resources in your area. They have material available in 160 languages too.

REFERENCE
Ending Hunger. The Greater Boston Food Bank. Accessed May 2020.

By Alysia Vega, MGH Dietetic Intern

Spring Has Sprung: Grow Fresh Herbs Indoors

5/15/2020

Commonly used herbs, like sage, rosemary, and thyme, contain protective plant chemicals that may help fight chronic diseases, like heart disease and cancer. These compounds have been shown to attack inflammation and may inhibit the growth of cancer cells.

Aim to optimize the potential benefits of herbs by eating them regularly. One way to do this is to grow them at home.

Tips for starting an indoor garden:

Select a supportive pot: look for one that is 6 to 10 inches in diameter with holes in the bottom, which will allow water to drain out.
Use indoor potting soil (not garden soil).
Place them in a sunny spot (ideally one that gets at least 6 hours of sunlight daily).
Keep the temperature stable: 65 to 70 degrees is optimal.
Use those herbs frequently - regular harvesting helps promote growth.

Looking for starter plants? Check out your local home improvement or garden store online.

REFERENCES
Chohan, M, Naughton DP, Jones L, Opara El. An Investigation of the Relationship Between the Anti-inflammatory Activity, Polyphenolic Content, and Antioxidant Activities of Aooked and In Vitro Digested Culinary Herbs. Oxidative Medicine and Cellular Longevity. 2012;2012:627843.
Jiang, T. Health Benefits of Culinary Herbs and Spices. Journal of AOAC International. 2019; 102(2): 395-411.
MacCaskey M and B Marken. Gardening for Dummies. New York, NY: Wiley Publishing.2006.
Opara M and M Chohan.Culinary Herbs and Spices: their Bioactive Properties, the Contribution of Polyphenols and the Challenges in Deducing their True Health Benefits. International Journal of Molecular Sciences. 2014; 15(10): 19183-19202.
Tapsell, L et al. Health Benefits of Herbs and Spices: the Past, the Present, the Future. Medical Journal of Australia. 2006; 185(4): S1-S24.

By Kristin Otto, Dietetic Intern

Simple Tips to Make Fresh Food Last Longer

4/24/2020

Though there are no major shortages of food in this country, canned and frozen foods may be difficult to find due to consumer stockpiling. Fear not - fresh foods can also be frozen at home. Refer to our chart below to learn how to freeze them.

Plus Here's 4 Tips to Make Your Produce Last Longer:

Separate and layer heads of lettuce with paper towels - the towels will absorb excess moisture and help prevent premature spoilage

Give your berries a quick vinegar bath - mix 1 cup distilled white vinegar with 3 cups water in a bowl and soak the berries for a few minutes (this will kill mold spores, which can make fruit spoil quicker), then rinse and dry thoroughly

Wrap whole cucumbers, zucchini, and summer squash in plastic wrap - this minimizes moisture loss and helps keep them crisp

Try frozen grapes - if refrigerated grapes don't last as long as you'd like, throw them in the freezer for a sweet, refreshing snack that will keep for months

REFERENCES
Coronavirus Disease 2019 (COVID-19) Frequently Asked Questions. FDA. Accessed March 2020.
Demichele, K. How to Store Fruits and Vegetables. Cook's Illustrated. 2019. Accessed March 2020.
Refrigerator and Freezer Storage Chart. FDA. 2018. Accessed March 2020.
The Big Thaw - Safe Defrosting Methods for Consumers. USDA Food Safety and Inspection Service. 2013. Accessed March 2020.

By Kylie Sakaida, MS, RD, LDN

3 Ways to Make Healthy Meals Using Long-lasting Ingredients

4/13/2020

Avoid unnecessary trips to the grocery store by making use of long-lasting ingredients. To create a supportive meal, mix and match simple combinations of starch, produce, protein, and healthy fats (like olive oil and olives).

1. Utilize Tortillas to Make a Variety of Quesadillas and Tacos

PROTEIN OPTIONS: black, pinto, or garbanzo beans, frozen shrimp, or cheese
PRODUCE OPTIONS: frozen spinach, peppers, or broccoli and jarred salsa

Tip: frozen produce often has just as many - if not more - vitamins than fresh

2. Use Leftover Grains (Like Rice or Quinoa) for a Stir-fry

PROTEIN OPTIONS: tofu or eggs
PRODUCE OPTIONS: frozen broccoli, peas, or peppers and canned vegetables like baby corn or mushrooms

3. Get Creative with Pasta

PROTEIN OPTIONS: white beans, chickpeas, anchovies, or tuna
PRODUCE OPTIONS: garlic and onions, canned tomatoes (or tomato paste), dried mushrooms and herbs (like basil, oregano, or thyme), jarred roasted red peppers, sun-dried tomatoes, and frozen broccoli or spinach

Tip: try this pasta with chickpeas recipe, which utilizes only pantry ingredients

By Kylie Sakaida, MS, RD, LDN

Keep Supportive Staples on Hand for Your Health

4/3/2020

Getting enough vitamin A, C, and E is important for maintaining a healthy immune system. Most of us don't need supplements to do this. In fact, you can support your immune system even while minimizing grocery store trips.

Here's how to stock your kitchen with healthy foods that have low perishability:

Broccoli, spinach, and peppers are vitamin C-packed veggies that hold up well to freezing - add them to eggs, pasta, and soup.

Citrus fruits also contain vitamin C - toss 1/2 cup canned pineapple over cottage cheese, yogurt, or even oatmeal and get about 10% of your daily requirements of the nutrient. Better yet, canned mandarins offer roughly 40% per serving.

Nuts and seeds have a long shelf life and are excellent sources of vitamin E - they'll last even longer if you store them in the fridge or freezer.

Don't forget vitamin A - stock up on canned salmon and dried fruits like mango or apricots.

Spice up your pantry with paprika or red pepper (like cayenne) for a vitamin A kick - 1 teaspoon provides 5% of your daily value.

REFERENCES:
Labeling Daily Values. NIH Dietary Supplement Label Database. Accessed April 2020.
USDA Nutrient Database Laboratory. Accessed April 2020.
Vitamin A. NIH: Office of Dietary Supplements. Last updated February 14 2020. Accessed March 2020.
Vitamin C. NIH: Office of Dietary Supplements. Last updated February 27 2020. Accessed March 2020.
Vitamin E. NIH: Office of Dietary Supplements. Last updated February 28 2020. Accessed March 2020.

By Kristine Miklos, MS, RD, LDN

Waste Not When It Comes to Veggies

3/5/2020

Approximately one-third of the world’s food supply is lost or wasted every year. Fruits and vegetables have the highest waste of any food, so we’ve gathered a few tips to help pack produce onto your plate and divert it from the dumpster.

Root Vegetables: Get Soup Savvy
Blending root vegetables is a quick, easy way to savor the flavors of the season. (They are easily frozen this way too.)

Try this Roasted Carrot Soup. Substituting traditionally-used heavy cream with Greek yogurt maintains creaminess and adds protein.

Leafy Greens: Wilted? That Works!
Sauteing leafy greens is a useful cooking strategy when their crispness begins to decline.

This Swiss Chard Frittata incorporates leaves and colorful stems, meaning none of the plant ends up in the trash.

Cauliflower: Go Halfsies with Grains
Cauliflower’s chameleon-like flavor makes it one of the most versatile vegetables out there.

Try a 50:50 ratio of rice to riced cauliflower, like with these Cauliflower Stuffed Peppers.

REFERENCE:
FAO. Cutting Food Waste to Feed the World. 2011. Last accessed 2020.

Eat Strawberries and Show Love to Your Heart

2/7/2020

Ever wonder why certain fruits and vegetables are so vibrant? The red to blue-violet hues come from protective plant compounds called anthocyanins.

Along with providing color, anthocyanins may help protect your heart.

They are found in:

Berries (e.g. blueberries, strawberries, blackberries, raspberries)
Grapes
Cherries
Radishes
Red cabbage
Eggplant

Anthocyanins may decrease blood pressure and increase flexibility of artery walls. They have also been associated with reducing inflammation in the body, which may decrease risk of chronic diseases like heart disease. Anthocyanin-rich foods might also defend against heart attacks by protecting the lining of heart and blood vessels.

But having strawberries solely on Valentine’s Day isn’t going to cut it.

Research suggests consuming at least ½ cup of anthocyanin-containing foods daily may have benefits. As for those berries? They may be particularly good for your heart – eating them more than 3 times per week may reduce risk of a heart attack.

Need inspiration? Try this quinoa breakfast bowl with strawberries.

REFERENCES:
Bhagwat H, Haytowitz D, Holden J. USDA database for the flavonoid content of selected foods. USDA Agriculture Research Service. 2013.
Cassidy A, Mukamal K, Liu L, Franz M, Eliassen A, and Rimm E. High anthocyanin intake is associated with a reduced risk of myocardial infarction in young and middle-aged women. Circulation. 2013;127(2): 188-196.
Cassidy A, Rogers G, Peterson J, Dwyer J, Lin H, et al. Higher dietary anthocyanin and flavonol intakes are associated with anti-inflammatory effects in a population of US adults. American Journal of Clinical Nutrition. 2015; 102(1): 172-181.
Hassellund S, Flaa A, Kjeldsen S, Selijeflot I, Karlsen A, Erlund I, and Rostrup M. Effects of anthocyanins on cardiovascular risk factors and inflammation in pre-hypertensive men: a double-blind randomized placebo-controlled crossover study. Journal of Human Hypertension. 2013; 27: 100-106.
Jennings A, Welch A, Fairweather-Tait S, Minihane A, Chowiencyzk P, et al. Higher anthocyanin intake is associated with lower arterial stiffness and central blood pressure in women. American Journal of Clinical Nutrition. 2012; 96(4): 781-788.

By Alyssa Tisdale, MGH Dietetic Intern

New Year, New Food Label

12/19/2019

Big changes are coming to food labels starting January 2020. We’ve got tips to help break it all down.

REALITY CHECK FOR PORTIONS

Serving sizes will be more comparable to what people are actually eating, so you can better assess your intake.

FORGET "CALORIES FROM FAT"

Fat is necessary and certain types offer benefits, so there’s no reason to focus on calories from fat (thus, it’s no longer on labels). Check the saturated fat: limiting it can help reduce heart disease risk.
Saturated fat goal: less than 20 grams per day

ADDED VERSUS NATURAL SUGAR

Sugar naturally occurs in fruit and yogurt: most people don’t need to worry about this. However, limiting added sugars (like cane sugar and corn syrup) may reduce the risk of chronic diseases, like heart disease. The new label indicates how much sugar is added per serving.
Added sugar goal: less than 50 grams per day (about 12 teaspoons)

(A 12-ounce can of soda has about 40 grams of added sugar.)

Label Reading Tip: check the Percent Daily Value (DV) – foods with more than 20% DV are considered high in that nutrient.

REFERENCES
2015 – 2020 Dietary Guidelines for Americans. U.S. Department of Health and Human Services and U.S. Department of Agriculture. 8th Edition. 2015..
Briggs MA, Petersen KS, Kris-Etherton PM. Saturated Fatty Acids and Cardiovascular Disease: Replacements for Saturated Fat to Reduce Cardiovascular Risk. Healthcare (Basel). 2017;5(2):29.
Changes to the Nutrition Facts Label. FDA. 2019.
Health Facts: Know Your Fats. U.S. Department of Health and Human Services Toolkit for Health Professionals. 2008.
Mayne, S. Statement on New Guidance for the Declaration of Added Sugars on Food Labels for Single-Ingredient Sugars and Syrups and Certain Cranberry Products. FDA. 2019.

By Jennie Dockser, MGH Dietetic Intern

Have a Happy, Healthy Holiday

12/3/2019

During the holidays, we are often exposed to situations that can influence how much we eat. Instead of fearing weight gain, focus on strategies that allow for the enjoyment of festive foods.

Tips to try this season:

Eat mindfully – when eating a holiday sweet, portion it on a plate and sit down to enjoy it.
Don’t skip meals – this will only leave you hungry and more likely to overeat at your next meal.
Ditch the diet mentality – many popular low carbohydrate diets involve cutting out entire food groups, which can skimp on essential vitamins, such as B vitamins. This can lead to fatigue, making it harder to enjoy this lively time of year.

Make new traditions with festive, supportive foods

Try this sweet potato pancake recipe – it is an excellent source of vitamin A, which supports immune function to help keep you healthy during the holidays.

REFERENCES:
Díaz-Zavala RG, Castro-Cantú MF, Valencia ME, Álvarez-Hernández G, Haby MM, Esparza
Romero J. Effect of the Holiday Season on Weight Gain: A Narrative Review. J Obes.2017; 2085136.
Huang Z, Liu Y, Qi G, Brand D, Zheng SG. Role of Vitamin A in the Immune System. J Clin Med. 2018;7(9): 258.
Niacin Facts Sheet for Health Professionals. National Institutes of Health. Last Updated July 2019. Accessed October 2019.