Thank you to Dr. Hebert for Halloween Grand Rounds!

A big thanks to Dr. Hebert for including my post about black colored foods in his wonderfully creative Halloween Grand Rounds!

Each week a health/medical blogger hosts Grand Rounds which features noteworthy posts from the world of wellness blogging.

Check out this edition - it's a real treat!

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Frightening Foods

In honor of Halloween, I’ve compiled my very first countdown list – the Top 5 Scariest Foods. But I don’t mean the Fear Factory variety (like brains, worms, and the like). These foods are frighteningly high in calories, and loaded with the type of fats that up the risk of heart disease (America’s top killer). Now, I subscribe to an “everything in moderation” philosophy, so I’m not calling for an outright ban on any of these foods. But….I certainly wouldn’t support eating them all on the same day either (boy, I bet that would hurt!). All right, here they are (drum roll please)….

#5 Deep Fried Macaroni and Cheese – made by scooping mac and cheese into balls, breading, and deep frying. Otherwise known as orbs of fat.

#4 Scotch Eggs – in case you’re not familiar, a Scotch egg is a hard-boiled egg, wrapped in a mixture of sausages, coated in breadcrumbs, and deep-fried. My arteries are clogging just thinking about this.

#3 Black Pudding – not pudding at all. The official definition is, “sausage made by cooking animal blood with meat, fat or other filler until it is thick enough to congeal when cooled.” I’m at a loss for words.

#2 Deep Fried Coca-Cola (which made its début at this year’s Texas State Fair) – funnel-cake batter mixed with Coke instead of water, deep fried, topped with cola syrup and powdered sugar. Enough said.

#1 Hardee’s Monster Thickburger - 1,410 calories, 107 g of fat , 45 g saturated fat, 229 mg cholesterol – yiiiiiiiiikes!
Comparison key – each day, a moderately active healthy adult should consume about 2,000 calories, roughly 55 grams of fat, no more than about 20 g of saturated fat, less than 300 mg of cholesterol.

Pepper is so frightened by these foods she can’t even look!

P.S.
Have a safe (and healthy) Halloween!

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Finger Foods

Looking for some not so tricky Halloween treats? These freshly made “finger foods” won’t cut it for the little ghouls and goblins that come to your door, but they’re super easy, fun (and nutritious) options you can take to work tomorrow, or enjoy at home while you watch a scary movie marathon!

Frightening Fingers
5 slices 100% whole grain bread (I used multigrain – the seeds look like warts!)
5 tsp 100% fruit raspberry jam
5 whole almonds
Cut off the crusts and flatten the slices of bread with a rolling pin. Spread about a teaspoon of jam on each piece lengthwise (about a half inch in from the edge). Roll up the slices to resemble fingers. Make two sets of three indentations with a knife to form the finger joints. Stick an almond into each tip to form the nails (make sure the jam seeps out a little for effect!).

Scary Spiders
One half cup dark chocolate chips
One quarter cup raisins
2 Tbsp oats
One quarter cup mini pretzels
Melt chocolate. Stir in oats and raisins. Spoon in dollops onto wax paper. Break pretzels to create curved “legs.” Set legs into dollops (4 legs on each side). Transfer to the fridge. Spiders will harden when cool (you can pick them up by the legs and pop them in your mouth).

Did you know:
-Halloween is also celebrated in Canada, England, Scotland, Ireland, Australia and New Zealand
-Anoka, Minnesota is the self-proclaimed Halloween Capital of the World
-The first Jack-O-Lanterns were turnips the Irish filled with coal or small candles
-Halloween is the second most popular holiday in the U.S. after Christmas
-Harry Houdini died on Halloween in 1926 at the age of 52. His last performance was one week earlier in Detroit, Michigan
-A men’s magazine recently polled readers for the scariest movie ever made – The Exorcist ranked #1 followed by Rosemary’s Baby, The Shining, Halloween (the original) then Jaws

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Vampire Be Gone!

Halloween and food just seem to go together, and I’m not just talking candy here. Did you know that the green stuff Linda Blair’s character “projects” in The Exorcist was pea soup? And of course, one member of the monster quartet (i.e. the mummy, Frankenstein, the werewolf, and Dracula) has a very special relationship with a certain vegetable. According to mythology, garlic wards off vampires, so it was hung on doors and windows, worn as jewelry, rubbed on cattle, and used to expose vampires in hiding (true blood-suckers refused to eat it when offered).

But all folklore aside, garlic really does fend off some nasty and unwanted beasts, namely bacteria, heart disease, inflammation, high blood pressure, cancer, and type 2 diabetes complications (it’s like the disease police). About 10 years ago, a team of researchers found that freshly pressed garlic extract (even when highly diluted), reduced or killed a number of germs, including drug-resistant strains of bacteria. And that same antibacterial substance in garlic (allicin) has been shown to protect cells from cancer-causing substances and slow the spread of cancer (I think this allicin stuff deserves a medal).

Now, I could go on all day about the many published studies touting garlic’s health benefits, but I think you get the picture – it’s good stuff (good enough to tolerate a little garlic breath even!). Just one last tip - to get the most bang for your bulb, choose fresh garlic, and let it sit for about 10 minutes after chopping (this boosts allicin big time).

Ok, fun fact time:
-Garlic is closely related to onions, leeks, and shallots
-Garlic is a good source of vitamin C
-Garlic is also referred to as the stinking rose
-Rubbing your hands on a stainless steel bowl will quash garlic odor
-There are a number of annual garlic festivals around the country but the Gilroy Garlic Festival in Gilroy, California is one of the best known in the U.S. (over 4,000 volunteers staffed the event last year)

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Foods Fit for the Goths

Have you ever wondered, “Is black a color or the absence of color?” Well, if we’re talking food, it’s definitely a color, and right now it’s white hot. You could even say black is the new black! The pigment that gives black foods their color is called anthocyanin, and it’s another one of those extraordinary body guards I’m always talking about. This one (which also contributes to blue and purple foods like blueberries and eggplant) is linked to anti-aging as well as heart disease and cancer prevention. So, in honor of Halloween, I’m listed the 10 healthiest raven-colored foods, along with some non-threatening suggestions for adding them to your diet:

Black beans – delicious in soup, tacos, burritos, salads and even as a secret ingredient in brownies (really, they’ll never know)
Black sesame seeds – awesome in stir frys, noodle dishes, and baked goods
Black olives – black olive spread makes a delicious (and healthier) alternative to mayo on sandwiches, and sliced olives are terrific in all types of veggie-based salads like artichoke roasted red pepper salad, mmmmmm
Black rice – use in place of white or brown in any recipe, also great for stuffed peppers
Black grapes – yummy as is or in fruit salads or Muselix
Black lentils – fantastic in soup, lentil loaf, or as a hot or cold side dish
Black raspberries – incredible as is, or incorporated into any dessert (cobbler, pie, etc.)
Black currant – tasty in jam, preserves, sauces and sorbets
Black tea – perfect year round hot or cold
Black Mission figs - great as a snack or added to oatmeal, cold cereal, garden salads, hot or cold veggie side dishes, or chocolate covered – yum!

Did you know:
-The day after Thanksgiving is often called Black Friday (the official start of the holiday shopping season)
-Only 7% of over 100,000 people polled choose black as their favorite color but even fewer chose yellow - just 5% (blue came out on top with 16%)
-The famous Rolling Stones song Paint it Black was recorded in 1966
-The Black Pearl from Pirates of the Caribbean: Dead Man's Chest was an actual sea-going vessel

How do you like my spider (made of dry black rice)? Fun to eat and play with!

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Zombie Breath

Since Halloween is right around the corner, I thought I’d carry on the gruesome theme (if you read yesterday’s post you know what I mean). Today’s stomach-turning topic involves something we all think about, and probably all worry about (but nobody likes to talk about) - bad breath (halitosis horror!).

Nobody (and I mean nobody) wants bad breath, and we definitely don’t want to NOT know we have bad breath. And we all know we can’t smell our own bad breath, but nobody wants to tell even someone they care about, “Hey, your breath stinks!” so, that leaves us all breathlessly paranoid. Go to any grocery or drug store and it’s apparent. These days the number of breath fresheners practically outweigh the number of candy bars in the check out lines. But mints and gums only cover up bad breath temporarily (kinda like spraying cologne on stinky socks) and they don’t seem to last long.

But, this is a food and nutrition blog after all and guess what? What you eat can make a difference (and I’m not just talking about avoiding garlic). These power foods are good for both you and your breath:
-Apples, especially tart ones like Granny Smiths. If you’ve ever bitten into an apple, you know how it makes your mouth water. When those juices flow, food particles and bacteria (the main cause of bad breath) get washed away (good riddance!).
-Red peppers and citrus fruits – both are high in vitamin C, also known as ascorbic acid. Vitamin C creates an environment that doesn’t allow bacteria to grow (it also keeps gums healthy).
-Fresh herbs. Instead of gum, chew on a sprig of mint or parsley. Many swear by this age old remedy. Fresh herbs are a lot more potent than mint flavored gum and they’re loaded with disease fighting compounds (those famous body guards again).

Hmmm, yet another reason to visit the produce aisle. For more “fresh” info, check out this link:
American Dental Association

P.S. Fun fact (warning: not for the faint of heart) – according to special effects artists, shrimp bits make a great stand in for splattered brains in zombie horror films. I took this picture at a Halloween display. I think that’s a zombie and I’d bet good money that his breath isn’t minty fresh.

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An Ugh! Bug

On Saturday my hubby and I stopped at a sub shop for lunch while running errands. We ordered the exact same veggie sandwich (although he can afford to eat a lot more – my lucky prince-charming burns about 1,000 more calories per day than I do due to his size – so unfair!). Anyway, a few hours later, both of our tummies were gurgling, and by evening we were hurting (I’ll spare you the details but let me tell ya, it wasn’t pretty).

I decided to include this photo today because I wish foodborne illness came with a warning sign (and because any other pics would have been way too gross!). The unfortunate fact is, we can’t see, smell, or taste the germs in food that make us sick. Isn’t that amazing? It would be SO great if the old sniff test worked, or if our eyeballs or taste buds could detect those nasty little bacteria before they hit our bellies - but that’s not the case. And that’s precisely why so many of us get sick. According to the American Dietetic Association (ADA), millions get sick, about 325,000 are hospitalized, and 5,000 die each year from foodborne illness in the U.S.

The good news is foodborne illness is largely avoidable. The source of our unfortunate incident could have been improper hand washing (or none at all – ugh, so disgusting I don’t even want to think about it!), cross contamination (like raw meat juices touching veggies via a knife or cutting board), or even improper storage (like fragile foods being kept in a too warm fridge) – all preventable.

And the stay safe steps are easy to accomplish. Whether at home or within restaurants, the ADA’s following four rules are akin to foodborne illness WMDs:
-Wash hands often – with warm, soapy water, long enough to sing two choruses of Happy Birthday while lathering, up to your wrists and including your fingernails. This step alone could wipe out nearly half of all cases!
-Keep raw meats and ready-to-eat foods separate – use two cutting boards and separate utensils, and don’t touch veggies or foods that won’t be cooked after touching raw meat.
-Refrigerate promptly below 40 degrees F – use a fridge thermometer to be sure it’s below 40 – if your fridge is above 40, your food is sitting smack in the “danger zone,” the temperature at which bacteria grow rapidly (think multiplying like bunnies only a zillion times faster).
-Cook to proper temperatures – not doing so means those bugs don’t die! For a temperature chart (which varies by food) click here.

Oh, if only everyone (including restaurant workers) would comply, the world would be a much safer (and happier) place. I think I’ll be eating at home for a while! For more info on this “sickening” topic, check out these great food safety sites:
-Food Safety
-Home Food Safety
-CDC

P.S. This sign stood about 30 feet from the booth I manned (err, womanned?) at a health fair Saturday morning. Being a native northeasterner, I’m still stunned by Florida stuff like this!

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Are You Out of Your Gourd?

Around this time of year, gourds start popping up all over the place. They practically scream, “Fall’s here; time to put on a sweater and eat an apple.” And, you gotta admit, gourds have panache. They’re loud, irregular, and unapologetic. But this blog is about food and nutrition, so the big question is, “Can you eat them?

Well, traditionally, gourds have been grown for their shells and fiber, not for fodder. Throughout history, gourds have served as instruments, dishes, bottles, containers, and works of art. But there are a few varieties meant for consumption versus function. When I searched for gourd recipes I found many dishes calling for gourds, but not quite the bright, horned, bumpy kinds that adorn Thanksgiving displays.

I dug up recipes that included wax gourds (also called white gourds), bitter melon (bitter gourd), and calabash (bottle gourd) - all members of the gourd extended family (the Cucurbitaceae group to be exact). But, that clan also includes some foods you’re probably a lot more familiar with such as butternut, acorn, hubbard and turban squash, pumpkin, zucchini, cucumbers and melons (honeydew, cantaloupe, etc.).

So, the answer to, “Are gourds good for you?” would have to be a resounding yes (if you consider all the kinfolk that is – a pretty impressive bunch!). Just one word of caution: bitter melon has been used medicinally for years to control blood sugar and has been known to cause hypoglycemic reactions if used in conjunction with diabetes medications. For more info about its uses and risks, click here.

Ok, a few gourdeous facts before I sign off:
-There American Gourd Society (AGS) is based in Kokomo, IN
-The AGS publishes The Gourd Magazine
-The Gourd Magazine is not to be confused with Gourder’s Magazine, also devoted to gourds
-There are many annual gourd festivals around the country, from Virginia to Texas to California.
-The Gourds, a popular Austin band says their music is “for the unwashed and well read.”

P.S. I took this photo at my local market – a Cucurbitaceae family portrait!

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To Heir is Human

I took this photo at my favorite local market. I love how imperfect and earthy these tomatoes look. And this particular bunch shares a common theme – they’re all heirloom tomatoes. That means these fabulous fruits (yes indeedie, tomatoes are fruits) grew from seeds that have produced the exact same variety of tomato for years and years (talk about a track record). In most cases, seeds are considered heirloom if they’ve been passed down at least three generations, but some can be traced back hundreds of years. Most tomato connoisseurs believe heirlooms are far tastier than your typical garden variety (tee-hee), and many heirlooms are also certified organic (that’s good for mama – Mother Earth that is).

Whichever way you slice them, tomatoes are darn good for you (I bet you’re not shocked, huh?). They’re a terrific source of vitamin C and vitamin A and a good source of lots of other vitamins and minerals including vitamin K, potassium, and dietary fiber. And the star phyochemical (a.k.a. body guard) in tomatoes (lycopene) is practically a household term these days. This disease fighter has been linked to a reduced risk of prostate, colon, breast, lung, and pancreatic cancers, as well as heart disease.

My top tomato eating picks include: skewering and grilling grape tomatoes (after misting with basil infused oil); piling freshly sliced tomatoes and crisp Romaine between 2 slices of toasted cracked wheat bread garnished with spicy brown mustard; and topping just about anything with chunky salsa made from diced tomatoes, onions, cilantro, and lime juice - mmmmmm.

Did you know?
-There are over a thousand varieties of tomatoes including many shapes, sizes, and colors
-Tomatoes can be red, yellow, orange, green, or brown
-Tomatoes are native to South America (not Italy)
-Storing tomatoes in the fridge diminishes their flavor
-To absorb that lovely lycopene, you’ll need to pair tomatoes with a healthy fat source such as avocado, olive oil, or chopped nuts
-If you prefer cooked tomatoes, your taste buds may lean toward sweet vs. savory (cooking tomatoes brings out their sweetness)
-John Denver recorded a song called Home Grown Tomatoes that includes the lyrics, “…Only two things that money can’t buy. That's true love and home grown tomatoes…”
-The film Attack of the Killer Tomatoes (1978) is now a cult classic

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Just Shoot Me

When you think of bamboo, you probably think of trees. But bamboo is also an edible (and yummy) member of the grass family. Cooked bamboo shoots are a great source of potassium, a mineral that helps control blood pressure. In fact, one half cup of cooked bamboo shoots provides 402 mg of potassium, about as much as a banana. And one cup of canned bamboo shoots (canned in water) provides just 20 calories, along with 3 grams of dietary fiber, and 2% each of our daily iron and calcium needs (they’re perfect for salads, sandwiches, or stir frys).

Today I included a pic of my stuffed panda (from my parents – thanks mom and dad!) wearing my very favorite scarf, made entirely from bamboo!

Did you know:
-There are over 1,000 species of bamboo
-There are over 1,000 documented uses of bamboo (it can be used to make anything from paper to cloth to furniture)
-Bamboo is the fastest growing woody plant (some species can grow 1 foot per day)
-Because bamboo grows so fast and is extremely strong, it’s an earth friendly material (it can take 200 years to grow the same amount of other hardwoods)
-Bamboo is a Chinese symbol for long life, and an Indian symbol for friendship
-Bamboo makes up 99% of a giant Panda’s diet (don’t ya just love Pandas?)

P.S. Check out these cool bamboo recipes from Washington State University (including one called Evil Jungle Prince with Mixed Vegetables).

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How Corny

I was flipping through my local paper yesterday (in search of more Halloween adventures) when the words, “Huge 7 acre corn maze” practically leapt off the page. Since I live in the sunshine state, I was surprised (but like any big kid delighted). After all, Florida isn’t exactly the corn growing capital of the country. But sure enough, when I checked the pick-your-own web site (which also lists pumpkin patches and corn mazes by state), there it was.

Now, I’m a big fan of corn (playing in it as well as eating it). But corn is kinda like the Rodney Dangerfield of produce – it gets no respect. But it actually deserves some acclaim. Corn may seem lower in nutrients than other plant foods, but there’s more there than meets the eye (or ear, tee-hee). Corn is actually rich in disease fighting phytochemicals (are you sick of hearing me talk about those body guards by now?), including lutein which protects against age-related vision loss (the top cause of blindness among aging Americans).

And corn isn’t devoid of nutrients (just looking at the Nutrition Facts panel on a can or frozen bag is deceiving). One cup cooked actually provides between 15 and 25% of the vitamin B1, fiber, folate, and magnesium we need daily. And finally, it’s pretty darn delicious. In fact, some of my favorite foods are made from corn (popcorn, corn on the cob, corn tortillas, polenta, and of course cornbread – yum. Have you ever tried cornmeal pizza crust? It’s fantastic!).

Ok, I’m off to investigate this maize maze. But before I go, a few nuggets:
-The U.S. is the top producer of corn on the planet, producing almost half the world’s harvest
-Aside from yellow, corn varieties include red, pink, black, and blue
-Corn is believed to be native to either Mexico or Central America
-Corn is actually a member of the grass family and is really a grain rather than a vegetable
-Whole corn (i.e. not degerminated) is a whole grain

P.S. I snapped this photo at my local market – isn’t fall fabulous?

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Tea Me!

During my recent travels, I endured a particularly frustrating incident with a rental car agency (definitely a 9.9 out of 10 on the infuriating scale), and let me tell you, a giant vat of tea would have come in handy.

You see, a UK study released this month found that men who drank black tea 4 times a day for 6 weeks had lower levels of the stress hormone cortisol than the guys given a tea substitute. They also felt more relaxed after (but not during) stressful tasks (hmm, I wonder of they made them go bathing suit shopping – just kidding, they were actually asked to give an impromptu presentation, which is almost as stressful).

Within 50 minutes of finishing their speeches, the tea toddlers’ stress hormones sank by half, compared to a 27% drop in the imitation tea bunch. That’s impressive, because aside from being a gigantic pain in the rear, too much stress can stifle your immune system, leading to illness.

And of course, tea already has a pretty great track record as a rich source of phytochemicals (those groovy body guards I keep referencing). And it’s nearly calorie free (just 2 measly calories per cup).

All this tea talk gave me a craving so I brewed some up tonight (how do you like my mug?). Ok, before I say adieu, a few fun facts:
-White, green, and black tea all come from the same plant (oxidation, or the lack thereof determines the color)
-Tea is the most popular beverage in the world excluding water
-India is the world’s largest tea producer
-Loose tea accounts for only two percent of tea sales in the U.S.

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Hot Potato!

Last weekend I found myself combing an airport concourse in search of a hot meal. Whenever I travel, I always bring healthy snacks. That day I had walnuts, fruit, and oat-based energy bars. But as I stepped off the plane to begin my layover (they really should call it a sit over), I was yearning for “real” food. The minute I looked at the map, I knew just what I wanted – fresh Mex! As a trekked down the hall, my mouth was practically watering at the thought of a piping hot bean burrito with fresh guacamole and salsa.

But when I arrived at the spot, a gigantic “coming soon” sign stole the wind from my sails. I must have stood there for 2 minutes trying to process the situation (did I mention I was exhausted and hungry?). When I finally accepted that I couldn’t “will” the restaurant to open, I skulked off to find an alternative. After rejecting any and all options at two venues, I found a winner – a spud saved the day! Now, some of you may be thinking, “Aren’t potatoes fattening?” or “I thought all white foods were bad.” Well, no and no. Potatoes (even the white variety) are actually little nutrition bundles of joy (complete with their own edible packaging).

One cup (size of a baseball) of a baked potato with the skin provides over 25% of the vitamin C we need daily, along with 15-20% of a day’s vitamin B6, copper, and potassium - all key nutrients for health. In fact, a tater provides more potassium than a banana, and scientists have linked a natural spud substance called kukoamines to blood pressure control (who wouda thunk it?).

And, the calorie price tag is minimal – about 130 per cup (roughly 6% of an average healthy adult’s daily calories needs). They also pack about 3 grams of filling dietary fiber. So all in all, they’re pretty darn good for you (aside from being incredibly tasty). Mine came with a tiny container of trans fat free margarine which added a reasonable 50 calories. And as you can see from the photo, I doctored it up with some black pepper before I asked it to say cheese (I can only imagine what my fellow passengers were thinking!).

Ok, you know I love food trivia, so here we go:
-There’s a potato museum in Albuquerque, New Mexico
-The top potato producing country in the world is China
-Potatoes are sometimes referred to as murphies
-Potatoes are harvested somewhere in the United States every month of the year

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Feeling Crabby?

A crabapple tree in the yard of my childhood home provided shade in the summer, beautiful blossoms in the spring, and served as my “monkey bars” nearly year round (with the exception of winter – after all, my hometown has actually been declared the “snowiest city in the world” with an average of 115.6 inches of frozen flakes per year).

But never once did I think of eating that tree’s fruit. Probably because I can’t recall being introduced to crabapples in any food. I never saw crabapple pie, caramel covered crabapples, crabapple juice, or crabapple sauce. So, imagine my surprise when I found crabapples for sale by the pound in a local grocery store during my “homeland” trip. I was so surprised, I whipped out my digital camera a snapped this photo (which prompted some strange looks from my fellow shoppers but hey, I don’t live there anymore!).

The sign says, “Great for fall decorating and use in recipes – tart flavor.” So, always in search of a food adventure (especially one involving produce) I went fishing for recipes (I just couldn’t stomach eating them raw). I found many, including spiced crabapples, crabapple kugel, crabapple jelly, juice and cider, pickled crabapples, crabapple pie and even crabapple schnapps – hmm, not to shabby.

Next on my agenda was digging up any potential research on the health benefits of crabapples. The results were pretty scant, but I quickly came across an impressive recent study linking compounds in crabapples to anti-inflammation (which leads me to think more research is on the horizon). Who knows, maybe crabapples will become the next pomegranate juice (more on this in a future post)! Until then, I think I’ll stick to crabapple’s better known cousins like McIntosh, Red and Golden Delicious, and Granny Smith.

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An Apple Never Falls Far From the Tree

This past weekend I had the pleasure of visiting my family and extended family in my upstate New York hometown (including my goddaughter, the apple of my eye). And no fall homecoming would be complete without a trip to the apple orchard (this photo is from an orchard near my parents’ home).

When I’m homesick, I dream of juicy, crisp apples (whereas my Texas born hubby gets homesick for salsa – go figure). I love them sweet and tart, or a little of both. I love them naked or sliced and dipped into peanut butter, baked with just the right amount of cinnamon and raisins, or simmered into chunky applesauce – yum, yum, yum!

And they’re not only mouth wateringly delicious, they’re the original health food. Surely you’ve heard the adage, “An apple a day keeps the doctor away,” and by golly, this one’s true (unlike the equally famous, “The way to a man’s heart is through his stomach” or “You can never be too rich or too thin” – pleeeze!).

Several studies have tied eating apples (including the skins) to better lung function and a lower risk of respiratory diseases including asthma, bronchitis, and emphysema as well as a reduced risk of breast, lung, and colon cancer. And once again, those amazing phytochemicals (what I keep calling “body guards”) are credited (boy, they’re so busy they practically need personal assistants!).

And that’s not all - they’re heart healthy too! One medium apple (about the size of a baseball) provides 5 grams of dietary fiber, 20% of the recommended daily minimum. And the type of fiber that fills apples is similar to the kind in oatmeal, which helps lower cholesterol. I guess you could say they’re wholesome to the core (tee-hee).

When you’re shopping for apples, mix it up by buying an assortment of types and colors (variety gives you more nutrition bang for your bite), and choose locally grown if you can (did you know that every state in the U.S. grows apples?).

Ok, I’m off to make some baked apples (really), but before I go, I have apple trivia to share:
-The Unites States is only the third leading producer of apples (behind China and Argentina)
-7,500 varieties of apples are grown throughout the world
-Apples float because 25% of their volume is air
-Apples are a member of the rose family
-The apple blossom is the state flower of both Michigan and Arkansas (that’s where I said, “I do” to my sweetie, awwwww)

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This Weeks' Best of Health Matters

The Health Matters HealthBlog Network consists of a dozen independent and unfiltered medical professionals blogging about the topics that matter to you. Each week, Healthline's Editors select the three top posts from the network to share with all of our readers in one convenient post. We hope you'll enjoy them!

Infertility Stress Reduction Tips
If you, or someone you know, has struggled with infertility you know what a stressful time that can be. Visit The ART of Conception where expert Carl “Rusty” Herbert MD offers some tips for getting through these rough patches … read more

What Should Cancer Patients and Family Do About the Flu Vaccine?
Vaccinations can be a lifesaver. Most vaccines contain inactive viruses, but others contain a small amount of a live virus. Tune into Cyndy King’s Cancer Treatment and Survivorship blog to learn what people undergoing cancer treatment that can compromise their immunity should do…read more.

Throw a Stronger Punch (or Push a Car or Stroller)
People don’t always realize how many times a day they are hurting their backs. Read on to learn more about what Dr. Jolie Bookspan of the Fitness Fixer blog says is one of the most common misconceptions in fitness….read more.

Additionally, we're pleased to announce the launch of two new blogs this week! Freedom from Smoking with expert Lowell Kleinman, MD and Straight Talk from the ER with expert Robert L. Norris, MD.

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Olive Ya Olives!

When I first started out (career wise), fat-free was phat. Clients would tell me they were afraid to eat foods with just a half a gram of fat. And when I’d say, “eating fat doesn’t make you fat” they’d look at me like I had 2 heads! Thankfully, that fad is over and even better, this low carb craze is loosing steam. Today, quality is coming into focus, including artisan foods and great tasting good-for-you goodies like olive oil – yummy!

Today I included a photo of my nearly empty bottle of Spanish olive oil – obviously I’m a huge fan. It’s not only delicious – it’s a life saver of sorts. Check this out – a 2004 study compared the absorption of disease fighting phytochemicals (those body guard things I’m always referring to) in salads with no oil, a little oil, and a not so stingy amount of oil (think fat free dressing vs. low fat vs. full fat).

Well, guess what? The researchers found that essentially NO absorption occurred without fat (that’s like flushing those fantastic phytochemicals down the toilet - literally). And the greatest absorption occurred with the most fat. In a similar study, salads tossed with 2.5 Tbsp of avocado (that’s about 5-6 g of fat or so) led to 13 times more phytochemical absorption than salads sans avocado.

The take home message – you don’t have to be quite so miserly when it comes to enjoying healthy fats (oil, avocado, nuts and seeds), especially when they’re paired with fresh produce (a pretty dynamic duo if I do say so myself!).

Some of my favorite healthy fat/produce combos include:
-Olive oil and balsamic vinegar drizzled over fresh basil and sliced tomatoes
-Apple wedges dipped in peanut or almond butter (great with a little freshly grated ginger)
-Chopped avocado over black bean soup
-Sliced pears tossed with field greens and chopped walnuts

Ooooh, I’m getting hungry, and that almost empty jar is calling my name….

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Pumpkin Power!

Talking about Halloween yesterday put me in the mood for one of my favorite fall flavors - pumpkin. Pumpkins aren't only "gourd-eous" (hee-hee), they're nutrition powerhouses - and they don't even need to be fresh.

I call this smoothie "liquid pumpkin pie" and I love it! I blend a half cup of canned 100% pumpkin (the only ingredient is pumpkin) with three quarters cup vanilla soy milk, 1 teaspoon pumpkin pie spices (a blend of cinnamon, ginger, nutmeg and allspice), and about 7-8 ice cubes.

It's not super sweet but that'how I like it and get this - that half cup (size of a mini fruit cup) of pumpkin provides just 40 calories, 5 grams of dietary fiber (about 20% of the daily goal!), a few grams of protein, a little vitamin E and iron and a boat load (I'm talking a lot here) of beta-carotene - a major antioxidant (you know, those body guard things I've mentioned before that prevent cancer and heart disease).

Beta carotene also helps our skin and mucous membranes (like inside your nose) form barriers to keep out bacteria and viruses. In other words, pumpkin can help you "squash" bugs (sorry, I couldn't resist!).

Before I sign off, here are some fun pumpkin tidbits:
-The largest pumpkin ever grown was 1,469 lb (yikes!)
-Illinois produces more pumpkins than any other state (huh!)
-The pumpkin is the state fruit of New Hampshire (yup, it's a fruit)
-Pumpkin is a popular term of endearment (I prefer "punkin" myself)

P.S. The whole smoothie weighs in at a mere 115 calories, and I find it quite satisfying!

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The Best of the Medical Blogosphere

Those of you who are regular readers of blogs know that many bloggers read and link to other bloggers. Since I am new to the blogosphere I am slowly finding other health blogs. One good way to find other healthcare bloggers is to look at the online posts of “Grand Rounds.” Here a host gathers some interesting posts each week from around the medical blogosphere. Thanks to the host of this week's Grand Rounds for including my post on the exotic fruits in Hawaii. To read this week's favorite posts click here:
RDoctor Medical

To learn more about Grand Rounds click here http://blogborygmi.blogspot.com/2004/09/grand-rounds-submission-guidelines.html

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Pop! Culture

I adore Halloween! I love carving pumpkins and roasting the seeds, I love haunted houses and scarecrows, I love hay bales and corn stalks, and most of all I love dressing up! I’ve been everything from the Easter bunny to Donald Trump, but I’m still undecided about this year (please send ideas!).

So, last night my husband and I decided to get into the Halloween spirit by watching a scary movie, and we were hunting for snacks. We finally settled on popcorn, so I switched into dietitian mode to investigate our options.

If you’ve ever taken a gander at a popcorn label, you know you practically have to be a rocket scientist to figure it out. But, I cut right to the chase and zeroed in on 3 numbers – the number of calories per 1 cup popped, the number of cups popped per serving, and the number of servings per bag.

The brand I settled on lists: 15 calories per cup popped; 7 cups per serving; and 2 servings per bag. Now, I’ve measured it out several times and I’ve never gotten 14 cups of popcorn out of a bag (that’s 14 baseballs!) but at least I know that if I did, the maximum number of calories I’d rack up would be 210 (15 calories per cup times 14 cups). That’s a LOT of food for not so many calories, especially if you consider that half of a regular sized bag (12 oz) of potato chips easily provides over 900 cals!

And, did you know that popcorn is a whole grain (3 cups popped counts as a whole grain “equivalent” according to MyPyramid.gov)? Pretty cool, huh? It’s also versatile – you can spruce it up by sprinkling it with Cajun or chipotle spices, salt-free Italian seasoning, cinnamon, nutmeg or cloves, or even cocoa powder – yum!

P.S. I even have two black cats – this is Pepper, my “spicy” baby – in case you can’t tell, she loathes having her picture taken!

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Cruise Blues?

Last night at a restaurant, I overhead a woman talking about a cruise she had just returned from. I had to smile when I heard her say, "After all that food I just want to eat vegetables for a week!" While I love to travel, I'm not a big fan of cruises, but, I'm extremely familiar with cruise ship food. I conducted a BIG analysis of 7 cruise ship menus for Today show travel editor Peter Greenberg's book The Traveler's Diet: Eating Right and Staying Fit on the Road. If you're a frequent cruiser or traveler, I think it's a great resource.

My contributions to the book include: the healthiest menu options available on each of the 7 cruise lines I reviewed; fitness notes (these were pretty impressive, including fully stocked state of the art gyms, yoga, Pilates and spinning classes, basketball courts, swimming pools...); lap calculators (how many laps around the deck add up to 1 mile based on the ship), cruise DOs and DON'Ts (such as don't starve yourself before you go!); how to handle a travel companion who wants you to be their eating partner in crime; the best and worst airport and hotel room service choices, and finally tips for sailing through a cruise without gaining an ounce - or even how to lose weight on your vacation (yes, it can be done!).

If you'd like me to blog on any of the above topics further, please drop me a line. I'm already itching to plan my next trip; a friend and I are researching Scotland. Bon voyage!

P.S. This photo of the Capilano Suspension Bridge is from a trip to one of my favorite places on earth - Vancouver.

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