Fig Nutrition Facts

Q: What is the succulent fruit of the ficus tree?
A: The fig of course!

The fig is actually not a fruit but a flower that has inverted itself, producing an edible, sweet, chewy, seed-filled flesh. If your only exposure to or taste of a fig is via a “newton,” (aka cookie) then you’re missing out on one of the world’s healthiest and tastiest fruits!

Cleopatra’s favorite fruit, the fig, originated in western Asia. Figs are thought to have been introduced to the U.S. by a Spanish missionary in the late 1500′s. The nutritional benefits of figs are astounding. Figs are low in calories, delicious, a good source of dietary fiber and contain vitamins and minerals such as potassium, vitamin B6 and manganese. They are rich in disease fighting phytochemicals (flavonoids and polyphenols).

A fig can be eaten both fresh and dried and are primarily grown in California (where they are known as ‘mission’ figs). There are over 100 varieties of figs that vary in texture, color, flavor (slightly) and size.

Fig Calories, selection and preparation

One fresh fig (2.5″ in diameter or about 64 grams) provides only 47 calories, 0 g fat and 2 g dietary fiber. California figs are in season June through September. Beware: a fresh fig is one of the most perishable fruits (meaning they go bad fast). Purchase yours two days maximum before you plan to eat them. Choose figs that are plump and tender but not mushy, have firm stems and are bruise-free. Avoid figs that have a sour smell. Choose those with a mildly sweet scent.

Wash fresh figs before you eat or cook them under cool water. Gently remove stems before wiping them dry. You can simply pop dried figs right in your mouth, use fresh or dried figs in recipes (below) or simmer them in water/fruit juice for a few minutes to make them plump and juicy.

RECIPE
Fig and Arugula Salad with Parmesan
Ingredients

2 Tbs minced shallots
1 1/2 Tbs balsamic vinegar
1 Tbs extra-virgin olive oil
1/4 tsp salt
16 fresh figs, each cut in half lengthwise
6 cups trimmed arugula (about 6 ounces)
1/4 tsp freshly ground black pepper
1/4 cup (1 ounce) shaved fresh Parmesan cheese

Directions:

Combine the first 4 ingredients in a large bowl; stir well with a whisk. Add figs; cover and let stand 20 minutes. Add arugula and pepper; toss well. Top with cheese. Serve immediately.

Nutritional Facts for Fig and Arugula Salad with Parmesan
(per serving): 152.7 calories; 32% calories from fat; 5.7 g total fat; 5.5 mg cholesterol; 253.2 mg sodium; 371.6 mg potassium; 24.1 g carbohydrates; 3.8 g fiber; 16.8 g sugar; 4.4 g protein.

Beets nutrition information and benefits

The Mighty Beet is Back…

Have you ever bought fresh beets? Beets are back ’in-style’ and add much more to your plate than vivid color. If you have not heard about the health benefits of beets, keep reading…not a fan? Well, maybe that’s because you’ve never tried this hearty root vegetable FRESH. Try ‘em the grown-up way (uncanned) and get ready to love a food you never thought you’d like. It’s easy to love fresh beets, and not just for their nutritional advantages. While we often think of beets having a reddish-purple hue, some varieties are white, golden-yellow or even rainbow colored. The sweet, buttery taste of beets reflects their high sugar content making them an important raw material for the production of refined sugar. In fact, they have the highest sugar content of all vegetables, yet are very low in calories.

Peak season for beets is June – October (when they are most tender) and are easy to prepare at home. Pass by blemished bulbs with wilted greens and look for healthier bulbs. You’ll find the prettiest beets at your local farmer’s market. By the way, don’t throw out those greens so fast! They are chock full of nutrients such as beta-carotene, vitamin C, iron and calcium. Greens can be sautéed in garlic and olive oil. Beets are rich in folate, potassium, magnesium and dietary fiber and contain powerful nutrient compounds that help protect against heart disease, birth defects and certain cancers, especially colon cancer.

Preparing Beets: Beet Recipe

Beets can be peeled, steamed, and eaten warm with butter as a delicacy; cooked, pickled, and eaten cold as a condiment; or peeled, shredded raw, and eaten as a salad. Pickled beets are a traditional food of the American South. It is also common in Australia for pickled beetroot to be consumed on a burger.

An increasingly popular preparation method is roasting beets. To roast beets, trim the greens away from the beets (leave about 1/4″), thoroughly clean beets with a veggie scrubber and place in a baking dish. Add 1/4″ of water to the dish. Cover. Place medium beets (4-6 oz) in the oven and roast for 40-45 minutes (a little less or more time for smaller and larger beets, respectively). They’re done when a knife easily penetrates the beet. Allow to cool in the baking dish. Cut away the ends and slip off the skins. Roasted beets are wonderful on their own or dressed with a vinaigrette, and they’ll keep, refrigerated, for 5 days in a covered bowl.

Approx Nutritional Information: 1 roasted beet: 44 calories; Total fat: < 0.5 g; cholesterol 0 mg; sodium 77 mg; Total carbohydrates 10.0 g; Dietary Fiber 2.0 g; Sugars 8.0 g; Protein 1.7 g.

Vitamin Supplements for Baby Boomers

The oldest ‘Baby boomers’ are now turning 65! Among other major life changes, such as retirement and Medicare enrollment, those aged 60+ years have nutrition needs different from those in their 20s, 30s and even 40s.

Nutrients of Concern

Those aged 65+ are at increased risk for nutrient deficiencies, particularly water (yes, water is an essential nutritient), vitamin 12 and folate; vitamin D, calcium and zinc. As you age, your organ function begins to decline, resulting in an increased risk for developing chronic health conditions, such as high blood pressure. A healthy, nutrient-dense diet is essential. As your body’s own natural antioxidant system becomes less effective, you need to increase your intake of antioxidant vitamins, such as vitamin A (in the form of beta-carotene, vitamin E and C).

General Dietary Supplement Criteria

Among those MVIs marketed toward the ’50+ crowd’ look for options that offer 100% of the RDA or AI (recommendation) for vitamins C, E, B12, B6 and folic acid, as well as for the minerals selenium and magnesium. Many MVIs fall short on magnesium. Look for one that contains at least 100 mg (25 to 33% of your daily requirment). There is evidence that vitamin K may be important  for older Americans, so look for a MVI that offers about 25 mcg (except if you take Coumadin or another blood thinning medication). Vitamin K interferes with blood-thinning medications. The nutrients mentioned above are especially important for bone health, heart health and energy metabolism.

Potassium and Other Minerals

Choosing foods rich in potassium, such as many fruits and vegetables, is important because potassium (along with calcium and magnesium) may reduce blood pressure and potassium is a major mineral, needed in large quantities. While widely found in the food supply, it is the #1 nutrient deficiency in the U.S. Vitamins and minerals are best absorbed and used by your body when obtained from whole foods. However, if you wish to take a multi-vitamin/mineral (MVI) supplement, choose wisely.

Vitamin D and Calcium

In most cases, you shouldn’t rely on your MVI dietary supplement to meet your needs for calcium and vitamin D. There isn’t enough room in the pill itself for the calcium required for most Americans. Choose a calcium + vitamin D supplement and take it separate from a multi-vitamin. The recommended dosage is at least 1,000 mg calcium and 400 I.U. vitamin D but most research has indicated that the vitamin D recommendation may be too low, especially if you do not get adequate sun (UVB) exposure; about 15 minutes per day of direct sunlight.

Vitamin A and Iron

Vitamin A intakes in the elderly are generally below the current standard of 800 – 1,000μg per day. Despite these low intakes, liver stores of vitamin A are well preserved with advancing age so supplementation would be more detrimental in elderly persons than in younger persons because of a diminished ability to clear this vitamin from the body, leading to potential toxicity (hypervitaminosis A). Nowadays, the majority of the vitamin A in most MVIs is in the form of beta-carotene (about 75% of the vitamin A), a vitamin A precursor found in abundance in your orange and dark green veggies and some fruits. In addition, MVIs designed for this age typically contain little or no iron as this mineral can be stored in the liver. Iron overload is known clincally as hemochromatosis.

Obesity and our children

Where are we in our fight against the “war on childhood obesity” in the United States? According to the American Academy of Child and Adolescent Psychiatry, between 16% and 33% of children and teenagers are obese. Obesity increases the risk of suffering from chronic conditions and illnesses, such as heart disease. Recently, First Lady Michelle Obama has brought the spotlight back onto this issue, giving it a fresh perspective. The first step in preventing, and even reversing, this disturbing health crisis is in publicizing it or increasing awareness through media venues, campaigns, partnerships and alliances. The goal of the “Let’s Move” campaign is to improve nutrition and reduce childhood obesity. As a mom and a very prominent public figure, Michelle Obama realizes that with power comes a responsibility to make a difference through awareness and action. Most Americans don’t realize that obesity is the most common form of malnutrition in the United States today.

Childhood Obesity: “Let’s Move” Accomplishments

What has “Let’s Move” accomplished to defeat childhood obesity? Many large corporations and non-profit organizations have come forward, willing to donate time, money and resources to this cause. The National Hockey League (NHL), Major League Baseball (MLB) and Disney have all teamed up with “Let’s Move” to create public service announcements (PSAs). These PSAs feature actors and athletes, who inspire kids to sign up for team sports and get active.

Raising healthier kids is no small undertaking. Luckily there are plenty of resources available, national and local, on- and off-line such as your state’s department of health services. Act now, act quickly. Start slowly.

Suggestions:

1. Keep plenty of healthy foods in your home for quick snacks and meals, such as low- or non-fat yogurt, whole-grain crackers, fruits and vegetables and lean meats.

2. Play with your children, in and/or outdoors. Exercise reduces the risk for childhood and adolescent obesity.

3. Set an example. Live healthfully and show your child how it is done.

Dinner Shortcuts

Q: Do you have quick prep meal suggestions for dinner?

A: Luckily, you don’t have to cook elaborate meals to eat healthfully. There are solutions out there for busy families. You’re right to be concerned about all of the processed quick and frozen meals out there on the market. Many of them are not made with healthful ingredients and contain preservatives and additives. Organic, all natural frozen meals such as Kashi™ and Amy’s Organics™ are healthful and tasty options, but can be expensive. Times are busy with work, after school activities and more so think simple and basic.

“Stock your cupboard, refrigerator and freezer with healthful, versatile staples that can be used in simple recipes and take advantage of short cut or partially prepared foods offered by your local supermarket.”

Some examples include: Sweet and russet baking potatoes, whole wheat tortillas, eggs, quick cooking rice, rotisserie chicken (cooked), cubed stew meat, canned light tuna or chicken in water, bagged frozen veggies, shredded carrots/cabbage, bagged lettuce, reduced-fat, shredded cheese, jarred pasta sauces and salsas, seasonings & seasoning packets (taco and Italian).

4 habits that could increase your lifespan signifi...

Scientists say they have found four keys to a longer life (or at least four healthy habits that can add more than a decade to a person’s life). Important news? You bet! Researchers tracked the lives of 20,000 people and found that those who practiced these habits lived an average of 14 years longer. Findings of this study were recently published in the Public Library Science Medical Journal.

For those not engaged in these healthy lifestyle habits, be aware that even small changes go a long way. It doesn’t have to be difficult or complicated. Scientists identified the four common factors in the lifestyles of the long-lived study participants as:

1. Not smoking.
2. Eating lots of fruits and vegetables (greater than 5 servings/day).
3. Exercising regularly.
4. Drinking alcohol only in moderation.

Even practicing one of these healthy habits can make a big difference, according to researchers. No need to pump iron every day, run marathons or become a vegetarian to reap the benefits and rewards of exercise and increasing your fruit and vegetable intake. In other words, small, incremental changes will make a difference.