Monday Bites - Why I Don't Eat Fat-Free Salad Dressing

Studies show that eating fresh vegetables along with a little bit of fat, such as healthy oils or cheese, helps the body to absorb the valuable nutrients in the vegetables. In 2004, researchers compared nutrient absorption after eating salads of spinach, romaine, tomatoes and carrots with a fat-free dressing, reduced-fat (6g) dressing, and full-fat (28g) dressing over a 12-week period. For 11 hours following the meal, blood samples were tested for nutrient absorption. The researchers found that only negligible amounts of alpha- and beta-carotene and lycopene (nutrients known to protect against heart disease and cancer) were found in the blood of individuals who consumed fat-free dressing while significantly more nutrients were found in the blood of those who consumed reduced-fat or full-fat dressing.

Now, I'm not suggesting you eat just a little salad with your thick ranch dressing, but I am saying that topping a big bowl of veggies with some simple olive oil and lemon juice (instead of fat-free lemon herb) may be healthier than you think. Besides, olive oil itself protects against heart disease due to its high omega-3 and omega-6 fatty acid content. If you're dead-set on fat-free dressing, try adding some tasty avocado, nuts (walnuts have the highest content of omega-3's), or cheese to your salad. What's the point of grazing on a big bowl of greens and veggies if you aren't going to benefit from the nutrients? Looks like just a little bit of healthy fat could go a long way. So go ahead: splurge on some balsamic vinaigrette!

Monday Bites - Ginseng

According to the American Psychological Association, 75 to 90 percent of all doctor's office visits are due to stress-related ailments and complaints. This only confirms what you already know: Americans are stressed out.

Perhaps we should look for help in the form of ginseng, an herb used in Asia for centuries to combat stress. Traditional Oriental Medicine considers ginseng all-healing because it is used to restore balance to all bodily functions. Modern science promotes ginseng as an adaptogen, a product that increases the body's resistance to stress, trauma, anxiety and fatigue.

The two most common types are Panax ginseng (also called Asian, Korean, or Chinese ginseng) and Panax quinquefolius (also called American, Canadian, or North American ginseng). While similar in their ability to combat stress in general, Asian and American ginseng have been noted for some important differential properties; Asian ginseng has a higher proportion of excitatory compounds, while American ginseng has a higher proportion of tonic compounds. According to Traditional Chinese Medicine, things growing in cold places are thought to promote Yang and to be excitatory (Asian ginseng), while things growing in hot places are thought to promote Yin and to be tonic in nature (American ginseng). Accordingly, Asian ginseng is used for its "heating" properties: improving circulation, increasing blood supply, aiding recovery from bodily weakness, and as a stimulant. American ginseng is used for its "cooling" properties: calming the body, lessening fever and healing disorders of the respiratory tract.

Ginseng is traditionally taken as a tea. Today, it is offered in pill-form at health food stores, in energy drinks (though I'd be careful with those), and in the form of a "shot" at many Manhattan juice and smoothie bars. If you're in the office suffering from stress or fatigue, a shot of ginseng to your mid-day smoothie could be the perfect combatant.

Monday Bites

Sometimes, Mondays simply bite. You're tired from the weekend, angry to be back at work, or feeling guilty about midnight pizza...To lift your spirits, I'm going to post a nutrition tip every Monday. I'll give you advice on superfoods, vitamins and minerals, or the new fad diet. So here goes...

Açai (ah-sigh-ee) berry is quickly being recognized as nature's most powerful "superfood". A superfood is a food with high phytonutrient content, typically thought to provide major health benefits. It is a Brazilian berry harvested in the Amazon Region. Caboclo populations in the Amazon describe the açai palm as its most important plant species, because it makes up 42% of their diet. It is loaded with antioxidants, amino acids, essential fatty acids, fibers and protein. A recent study of açai pulp and skin powder detected high contents of anthocyanins (the compound that makes red wine so heart-healthy) and over twelve other flavonoid-like compounds (flavonoids are known for their antioxidant, as well as anti-viral, anti-allergic, anti-inflammatory and anti-tumor activities). The study also found açai pulp to have inhibitory effects on the human enzymes COX-1 and COX-2, which play roles in acute and chronic inflammation, and to have stimulatory effects on macrophages, white blood cells that are important for immune function.

Açai can also help to reduce cholesterol because of its high content of phytosterols and dietary fiber. In fact, 25% of açai's dry weight is attributed to fiber. Another 50% is attributed to fat - but not the bad kind! Rather, açai has polyunsaturated linoleic acid (omega-6 fatty acids) and monounsaturated oleic acid. Both forms of fatty acids, the "good fats," lower LDL (harmful cholesterol) while maintaining HDL (good cholesterol). They support the cardiovascular, reproductive, immune and nervous systems, and are specifically known to protect against cardiovascular disease and breast cancer.

Almost 8% of the weight of an açai berry is made up of amino acids (amino acids are the building blocks of protein, accounting for açai's high protein content). This taken together with it's concentration of trace minerals (iron, potassium, sodium, calcium, magnesium, phosphorous, copper, manganese, zinc and boron), makes the berry important for cell regeneration and muscle health.

But enough of the scientific-babble. I'll break it down for you. Açai is tremendously antioxidant-rich, meaning it helps to clean the body of toxins. It's synergy of healthy fats, dietary fiber, and phytosterols promote cardiovascular and digestive health. Its amino acid and trace mineral complex make it a restorative metabolism booster. So don't let Monday bite, rather pick up some açai juice and see for yourself.