Fancy Fun with Fall Fruits

The grocery stores are bursting at the seams with the beautiful fruits of Fall. Golden pears and rainbows of apples reflect the changing leaves outside. How do we take advantage of such nutritional bounty? Fruit Crepes of course! These delicate wraps will bring the crisp-sweet tastes fall into your mouth with every bite. The caramelized fruits flirt with a hint of swiss and a dash of cinnamon to warm you up on cool fall days. They're decadent in both flavor and nutrition, so go ahead, indulge!

Decadent Fall Fruit Crepes
-an Anna original
four servings

Tools
either a hot plate or a skillet and stove
measuring spoons
bowl for mixing
knife for chopping

Ingredients
1/2 Tablespoon butter
1 small-medium apple (pink lady, tango, or gala)
1 small-medium Pear (Bartlett is best!)
2 Tablespoon Raisins
2 Tablespoons walnut pieces
1 Teaspoon (packed) Brown Sugar
4 wedges (individual servings) Laughing Cow spreadable Swiss cheese
cinnamon for sprinkling
4 Pre-made French Style Crepes (you can buy these or make them yourself, this recipe is based on store-bought)

Directions
Chop up your apple and pear into pieces the size of mini marshmallows. Combine the fruit pieces, walnut pieces, and raisins in a bowl. Sprinkle the brown sugar over the fruit mixture and mix well until the sugar is distributed relatively evenly.

Heat the skillet over med-high heat and melt the butter, quickly adding the fruit mixture to the butter before it begins to brown. Mix the fruit combination well so that the butter distributed evenly, the sugar begins to melt, and the nuts and fruits toast slightly. Remove from heat.

Place 1 crepe on a plate and spread 1 wedge of Laughing Cow Swiss over 1/2 of the crepe. Careful! Crepes are delicate and tear easily. Then spoon 1/4 of the fruit mixture on to the swiss and fold the crepe in half. Then, if possible, fold the crepe in half again, carefully, to form a triangle (It's just prettier this way). Repeat until all 4 crepes have been filled. Sprinkle a little cinnamon over the top of the crepes for decoration and a hint of spice.

These crepes make a beautiful dessert or a special breakfast with your favorite non-fat Greek yogurt. Bon Appétit!

Nutritional Info:
-makes 4 servings

Per Serving:

Calories 179.2
Total Fat 6.7 g
      Saturated Fat 2.7 g
      Polyunsaturated Fat 1.9 g
      Monounsaturated Fat 0.7 g
Cholesterol 14.4 mg
Sodium 301.2 mg
Potassium 134.0 mg
Total Carbohydrate 25.5 g
      Dietary Fiber 2.0 g
      Sugars 12.4 g
Protein 3.9 g

Photo Credit: rcakewalk via flickr creative commons

The Profusion of Probiotics

Go to your refrigerator and take a peak inside. How many products do you see there with "Probiotic" or "Prebiotics" stamped on the packaging? The probiotic craze started with yogurt and then quickly spread to include almost every kind of dairy product, juices, and some kinds of snack foods. Perhaps you've heard something about probiotics like "good for digestion" or "improves immunity", but what do you really know about this added ingredient? Let's take a closer look at exactly what probiotics are and what they do.

Probiotics- are live, viable microorganisms (typically belonging to the Genus Lactobacillus) that are added to foods in an attempt to establish colonies of these organisms in your intestines. The purpose of these colonies are to improve your health by increasing digestion and absorption of nutrients as well as improving immunity by "crowding out" bad microorganism and preventing them from establishing harmful colonies that might cause illness [1].

Prebiotics- are carbohydrates that cannot be digested by humans but can be digested by the microorganisms in our intestines. These carbohydrates act as food for the microorganisms and promote their colonization and growth [2].

Symbiotics- refers to a mixture of probiotics and prebiotics or, in other words, the addition of the microorganisms along with some food to help get them started [2].

So we know what all these biotics are and are suppose to do; the question now is do they actually do what is claimed? There is some evidence that indicates probiotics do improve the function of the intestinal tract when it comes to decreasing diarrhea. The evidence in the areas of cancer prevention and increased immunity, however, is more equivocal (that means wishy-washy or not strong in either direction) and many organizations, including the American Dietetic Association, feel that more research is needed before the routine use of probiotics and prebiotics can be recommend for everyone [1,3,4].

If you are interested in starting a probiotics regime, please speak with your doctor first in order to rule out any personal health issues that may be impacted. In order to see the benefits of a probiotic regimen the Mayo Clinic suggests that "a daily dose of about 10 billion colony-forming units is needed" [4].


Resources:

1- DeVerse M., Schrezenmier J. Probiotics, prebiotics, and symbiotics. Adv Biochem Eng Biotechnol. 2008;111:1-66.
2- Zeratsky S. Are probiotics and prebiotics important for health? The Mayo Clinic, Retrieved on Oct. 20, 2011 from http://www.mayoclinic.com/health/probiotics/AN00389.
3- American Dietetic Association. Probiotics and digestion. The American Dietetic Association Hot Topics. April 2009.
4- Probiotics: Bacteria That Offer Health Benefits. The Mayo Clinic, Retrieved on Oct. 20, 2011 from http://www.mayoclinic.org/news2009-mchi/5340.html.

Photo Credit:  Binnorie Artwork via Flickr Creative Commons

Pumpkins on Parade

Tis the season for pumpkins, and all through the land, halloween festivities are feverishly being planned. Jack-O-Lanterns are delicately perched on steps by the door, but don't stop there, Pumpkins are great for So Much More!

Pumpkins are a vegetable, after all, and a yummy one at that. These orange treats are bursting with nutrients like beta-carotene (Vitamin A), potassium, and magnesium. So don't let this golden opportunity to add some color to your plate pass you by; pumpkin is great in breads (pumpkin muffins! pumpkin pancakes!), soups, roasted in the oven with butternut squash and green beans (and perhaps a hint of maple syrup), cheese cake (that's right, I said pumpkin cheese cake!), and the very classic pumpkin pie.

Perhaps you're thinking "But I don't have an oven, how am I suppose to enjoy pumpkin?". Never fear my friend, I've saved the best for you! Be the Super Hero at your next Halloween Party by bringing this scrumptiously healthy pumpkin dip.

Pumpkin Party Dip

makes 12 servings (2 Tbsp. each)

Tools

1 bowl

1 spoon

measuring spoons

Ingredients

3/4 cup Philadelphia light cream cheese (soften in a microwave or run package under hot water).

1/2 cup brown sugar (packed)

1/2 cup canned pumpkin (no salt added)

2 teaspoons maple syrup

1/2 teaspoon ground cinnamon

Directions

Combine the pumpkin, softened cream cheese, and brown sugar in the bowl until smooth and creamy (yes this is much faster and easier with a mixer, but you can do it by hand). Once smooth, add the maple syrup and cinnamon and mix well. Cover and chill in the fridge for at least 30min before serving.

Serve with apple slices, celery sticks, ginger snaps, or vanilla wafers. It also makes a terrific spread on whole grain English muffins.

Nutrition Info

-dip only-

Serving Size: 2 Tablespoons

per serving:

Calories 71 . 1

Total Fat 2 . 3 g

Saturated Fat 1 . 5 g

Cholesterol 7 . 5 mg

Sodium 79 . 3 mg

Potassium 55 . 5 mg

Total Carbohydrate 14 . 9 g

Dietary Fiber 0 . 3 g

Sugars 14 . 2 g

Protein 1 . 6 g

Photo Credit: m0rnizstar (Ella Marie) via www.sxc.hu

What's there to Detox about?

Lose Weight Fast!

Increase Energy!

Improve your Immunity!

Rid your body of all the toxins that are keeping it from functioning properly!

Ah yes, the battle cry of detox diets everywhere-programs that claim to return the body to pristine operating condition by riding it of all those nasty chemicals built up by our diets and the environment.

That all sounds well and good except for one little hangup- the human body is made up of several of the most complex and efficient detoxification machines known to man: the liver, kidneys, intestines, and lungs [1]. Our bodies are constantly working to filter out and rid the tissues of toxins, and it does an incredible job. The body does such a good job, in fact, that there is absolutely no scientific evidence to support the notion that we need to take the additional measures promoted by detox or "cleanse" diets. So if there isn't any evidence that detox diets are doing any good, are they doing any harm?

Detox diets typically include a period of fasting followed by a strict diet of fruits and veggies or specialty shakes and/or vitamins, supplements, and proprietary herbal remedies. Participants of this type of diet often claim to feel more energetic and healthier, but this is a placebo effect likely contributed by feeling happy because they think are doing something good for their bodies [2]. In truth, this type of extreme dieting can lead to several very serious health issues [2,3]:

• Dehydration
• Nausea
• Headache
• Dizziness
• Diarrhea
• increase risk of slowing metabolism
• increase the risk of some individuals developing eating disorders

Even with all these potential side effects, there is NO scientific evidence that detox diets actually remove any additional toxins from the body [1,2,3]. Anyone who plans to follow a detox diet should only do so under the supervision of a physician.

If you want your body to function at its optimum level, the best diet is one rich in fruits and vegetables, whole grains, lean meats, and low fat dairy [3].

References:

1- Carter D. Coming clean: Detox diets are back. Courier-Journal.com. http://www.courier-journal.com/article/20090821/FEATURES0401/908210322/Coming+clean++Detox+diets+are+back. Retrieved on October 11, 2011.

2- Illiades C. The truth about detox diets. Everyday Health.com. http://www.everydayhealth.com/digestive-health/the-truth-about-detox-diets.aspx. Retrieved on October 11, 2011.

3- Zeratsky K. Do detox diets offer any health benefits. The Mayo Clinic. http://www.mayoclinic.com/health/detox-diets/AN01334. Retrived on October 11, 2011.

Photo Credit: Dora Mitsonia via www.sxc.hu

Cherry Baby

Did you blink and miss the Cherry Season?

That's no reason to miss out on the fantastic health benefits packed into these tiny natural treats! Tart Cherries (aka the sour cherry, pie cherry, Prunus cerasus, montmorency cherry, balaton cherry) are low in calories and jam-packed with nutrients like Vitamin C, potassium, carotenoids, fiber, and other Bioactive food components [1]. Research indicates that tart cherry juice can reduce inflammation and muscle pain [2], reduce risk of colon cancer [3], reduce oxidative damage in older adults [4], lower the risk of Cardio Vascular Disease, Gout, and help manage diabetes [1].

Two great ways to add cherries to your diet are Tart Cherry Juice and dried tart cherries.

Dried cherries are easy- just add a handful to your oatmeal, make your own trail mix with almonds and cherries, or toss some dried cherries into your favorite chicken salad!

Tart Cherry Juice is an Awesome way to get the most Cherry Bang for you buck, so here's my favorite Cherry smoothie that's super easy and wickedly delicious.

Anna's Thrilling Tart Tonic

Tools

Blender

(sorry guys, gotta have a blender of some sort for this one)

Ingredients

1 cup of frozen raspberries (no added sugar)

8 fl oz Tart Cherry Juice (the closer to 100% cherry juice the better, avoid added sugars! I like the Tart Cherry Juice Concentrate by Stanton Orchards. The concentrated form means that you can use it in lots of ways, like drizzled over yogurt. You can find it at your local Ingles.)

1 small banana (or half a big banana. If you want more protein use 4-5 oz nonfat greek yogurt here instead)

2 cups of ice

Directions

Combine ingredients in a blender and blend until smooth.

Serve with a straw and perhaps a little umbrella!

This smoothie will wake you up and get you moving in the morning, or acts as a fantastic recovery drink after a hard workout!

Nutritional Info

recipe makes 1 serving

per serving:

Calories 302 . 9

Total Fat 0 . 5 g

Saturated Fat 0 . 3 g

Polyunsaturated Fat 0 . 1 g

Monounsaturated Fat 0 . 1 g

Cholesterol 0 . 0 mg

Sodium 16 . 0 mg

Potassium 990 . 0 mg

Total Carbohydrate 74 . 7 g

Dietary Fiber 11 . 4 g

Sugars 48 . 5 g

Protein 3 . 0 g

References:

1-McCune LM, Kubota C, Stendell-Hollis NR, Thomson CA. Cherries and health: a review. Critical Reviews in Food Science and Nutrition; 51:1, 1-12.

2-Kuehl et al. Efficacy of tart cherry juice in reducing muscle pain during running: a randomized controlled trial. Journal of the International Society of Sports Nutrition; 2010, 7:17.

3-Kang S, et al. Tart cherry anthocyanins inhibit tumor development in ApcMin mice and reduce proliferation of human colon cancer cells. Cancer Letters 194 (2003) 13–19.

4-Traustado T, et al. Tart Cherry Juice Decreases Oxidative Stress in Healthy Older Men and Women. Journal of Nutrition. 2009; 1896-1900.

Photo Credit: davidkonecny via flicker creative commons

Fishy Supplements: are they worth the clams?

Dietary supplements are big business, and I mean the Billions of Dollars kind of big business. Of the 38% of the US population who engages in some form of complementary medicine, the majority of those individuals are using natural products such as dietary and herbal supplements [1]. And the Number One dietary supplement used in the USA is Fish Oil [1].

Fish oil is taken by individuals to treat a myriad of problems including Depression, Cardio Vascular Disease, Attention Deficit Disorders, joint problems like Rheumatoid Arthritis, and decreased metabolism. So does fish oil really help with any of these problems, or are people just wasting their money?

Let's start with Cardio Vascular Disease (CVD) and related risk factors like inflammation, blood pressure, triglyceride and HDL levels. Several studies have shown that that fish oil supplements do in fact decrease blood triglyceride levels while increasing HDL levels (aka "good cholesterol") [2]. However, while the affects are statistically significant, they were still very small. When it comes to inflammation in the circulatory system, the active component in fish oil, Omega 3 fatty acids, have been shown to reduce inflammation which can protect against CVD [3].

Take Home Message: Fish oil supplements have some protective effects against CVD.

Okay, so what about joint health and Rheumatoid Arthritis? A large study in 2008 found that taking fish oil supplements significantly decreased NSAID (pain medication) use when compared to a placebo in patients with Rheumatoid Arthritis [4]. As it turns out, clinical trials have shown that the anti-inflammatory effects of those Omega 3s extends to joint inflammation [5].

Take Home Message: Individuals with joint pain and Rheumatoid Arthritis may benefit from fish oil supplementation.

A new study just published this year found that omega 3 Fatty acids, like those found in fish oil, decreased anxiety in otherwise healthy medical students [3]. While no improvements where seen in depression symtoms, this trial provides evidence that individuals may see improvements in overall anxiety levels by taking fish oil supplements. However, I would recommend waiting on more research before starting on a fish oil supplement regimen to reduce anxiety.

Take Home Message: Fish oil supplements may reduce anxiety in otherwise healthy individuals, but I'm not signing up just yet.

When it comes to Attention Deficit Disorders, metabolism, and all other health claims, the evidence that fish oil has any effects is significantly lacking. While some studies show positive results, others show negative results, and almost all of the research trials are very small. In order to determine the true effects of fish oil supplements in any of these diseases and disorders much more research is needed.

Natural does NOT mean Safe!

There are plenty of natural things in this world that will kill you like sharks, volcanos, and poison mushrooms; so just because a product is said to be natural it does not mean that it is automatically safe. Before taking fish oil supplements it is important to understand that they are considered dietary supplements and are therefore not required to be proven safe or effective. The FDA is only responsible for removing such supplements fromt the market if they have been proven unsafe. Fish oil supplements are at risk of containing contaminates such as Mercury, Lead, Arsenic, and Pesticides [6].

Warning: Fish oil supplements should not be used in conjunction with blood thinners or by individuals with bleeding disorders.

References:

1- NCCAM. The use of complementary and alternative medicine in the United States. US Department of Health and Human Services; Dec. 2008. http://nccam.nih.gov/news/camstats/2007/camuse.pdf

2- Hill AM, et al. Combining fish-oil supplements with regular aerobic exercise improves body composition and cardiovascular disease risk factors. Am J Clin Nutr. 2007; 85: 1267-1274.

3-Kiecolt-Glaser JK, et al. Omega-3 supplementation lowers inflammation and anxiety in medical students: A randomized controlled trial. Brain Behav Immun. 2011.

4- Galarraga B, et al. Cod liver oil (n-3 fatty acids) as an non-steroidal anti-inflammatory drug sparing agent in rheumatoid arthritis. Rheumatol. 2008; 47:665-669.

5- NCCAM. Rheumatoid Arthritis and CAM.

http://blackboard.utk.edu/webapps/portal/frameset.jsp?tab_tab_group_id=_2_1&url=%2Fwebapps%2Fblackboard%2Fexecute%2Flauncher%3Ftype%3DCourse%26id%3D_757123_1%26url%3D

6- United States Governement Accountability Office. 2010. www.goa.gov

Photo Credit: ArtsieAspie via Flicker Creative Commons

Gimme Smore!

Cake pops are everywhere! Checking out at Kroger yesterday I saw at least 4 different magazines with cake pop recipes featured on the cover. No wonder, they're so cute! Who can resist a fancy ball of yummy cake on a conveniently portable stick? I was so enamored with this adorable new trend I set out to find a healthy version, but no matter where I looked all the recipes are calorie packed. I search high and low but could never find a recipe that registered less than 100 calories per pop.

And then I discovered Smores on a Stick! A delicious twist on a classic camp fire favorite that brings you the cuteness of a cake pop without the burden of a high fat and calorie load. And while I wouldn't go so far as to call these treats "healthy", I do feel that they are a healthier alternative to the classic cake pop. So roll up your sleeves and get to dipping, these little guys will be the star of you Halloween Party this year.

Smores on a Stick

this version is based on multiple recipes that have been "tweaked" by me

Tools

lollypop sticks (you can find these at most craft stores and sometimes at Walmart)

either a Styrofoam block or wax paper (for drying)

a zip lock bag

Microwave

Ingredients

(will make approximately 50-60 pops depending on how much chocolate you use per pop)

1 box Cinnamon Graham crackers (or plain, whatever you prefer)

1 bag Large Marshmallows (typically have 50-60 marshmallows per bag)

1 12-15oz bag/bar of melting chocolate or chocolate candy coating

(You can make your own chocolate coating by using Ghirardelli semi sweet chocolate chips (12oz) and 1Tbsp + 1 Tsp of Crisco- melt chocolate slowly until temp is between 80-84 degrees Fahrenheit. But you really need a double boiler to do this, I don't recommend using the microwave.)

Directions

1- put the crackers in the ziplock bag and smash them. I mean smash them really good! You want the cracker crumbs to be as fine as possible.

2-melt the chocolate or candy coating by following the microwave instructions on the package. Be Careful! Chocolate burns easily and will ruin the flavor.

3- Skewer a Marshmallow on a lollypop stick and dip it into the coating about half way up the marshmallow. Use a spoon to gently scrap off any excess coating, leaving enough to still cover the marshmallow.

4- Quickly dip the coated marshmallow into the cracker crumbs so that the crumbs stick to the bottom and around the bottom edge of the marshmallow.

5- Either stick the lollypop stick into the foam block, or set the cracker side down on the wax paper and allow the coating to set. This will typically take around 45min to get good and hard.

6- Serve to your very impressed family and friends.

Want a FREE SAMPLE?? Come by the UNSA Booth at the VolAware Street Fair tomorrow (Oct. 5th) from 10am to 4:30pm at the University Center Plaza to get some great Nutritional Information and your very own Smore on a Stick. But get there early before all the Smores are gone!

Please remember, with handmade treats like this the nutrient information can vary depending on how much you put on each treat. If you use lots of chocolate or crackers the nutritional info will be different than my estimates.

Nutritional Info

serving size: 1 pop

Calories: 71 . 5

Total Fat: 2 . 7 g

Saturated Fat 1 . 2 g

Polyunsaturated Fat 0 . 3g

Monounsaturated Fat 0.1g

Cholesterol: 0 mg

Sodium: 23 . 3mg

Potassium: 0mg

Total Carbohydrate: 12 . 5g

Dietary Fiber 0 . 1g

Sugars 9 . 2g

Protein: 0 . 9g

Photo Credit: Anna Lavender