Tag Archives: nutrition

RHEAL food

Spilling the Facts about Cinnamon

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Fall has arrived and our favorite fall spice, cinnamon, is here to liven up the season. A sweet, savory and warm addition to a variety of recipes, cinnamon also boosts health benefits.

What can you gain from a dash of this aroma-filled spice? To start, your dish will gain an abundance of flavor. An article titled, “Cinnamon: A Multifaceted Medicinal Plant” sums up some of the major studied health benefits of cinnamon. Here are some of the suggested health benefits:

  • Improving memory and cognitive function (help your brain remember!)
  • Reducing inflammation (for injuries in sports/common injuries, and arthritis)
  • Controlling blood sugar (very helpful for those with Type II Diabetes)
  • Antioxidant properties (slow the aging process)
  • Digestive relief
  • Reducing high blood pressure
  • Controlling blood cholesterol

A study at Penn State confirmed that a diet rich in spices such asCinnamon3 cinnamon can improve the body’s response to eating high-fat meals. High-fat meals can lead to high levels of triglycerides (fat) in the blood. Cinnamon contributed to lowering the triglyceride response after meals and together, with antioxidant properties, cinnamon can reduce the risk of chronic disease. So, you can feel great about eating a meal spiced with cinnamon!

 

Where does cinnamon come from? The bark of cinnamon trees is what is used as the spice. Two of the most commonly used types of cinnamon include Ceylon cinnamon and Cassia cinnamon. Ceylon is termed the “true” cinnamon, is much lighter in color and has a sweeter flavor than Cassia cinnamon. Cassia cinnamon is much darker and has a stronger, spicier flavor. Cassia cinnamon is less expensive and most likely the form you will find at the grocery store. Ceylon cinnamon is still being studied but may be attributed to more health benefits. See if you can tell which type is in your next cinnamon-infused dish!

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Remember, adding just a dash of cinnamon can bring the warmth and flavor of autumn to your meals. You can add flavor without adding salt or fat. Just look out for some of the meals provided at your local Campus Dining location and you can easily incorporate this healthy tool into your diet. Who doesn’t want to give your brain an extra boost for memorizing that list of equations?

Here are some cinnamon dishes you can look our for in many of Penn State’s on-campus dining locations:

  • Garam Masala Chicken
  • Moroccan Chicken & Butternut Squash Soup
  • Chicken Tandoori

Look for cinnamon in more than something sweet! Cinnamon is used in both sweet and savory dishes, such as soups, curried foods, sweet potato fries, or desserts.

You can also:

  • Add a spoonful to your oatmeal, applesauce, rice or try sprinkling some on top of buttered toast!
  • Use a cinnamon stick to stir and flavor your coffee, or sprinkle some right into the grounds before brewing

Resources:

Visweswara Rao, P. (2014). Cinnamon: A Multifaceted Medicinal Plant. Evid Based Complement Alternat Med. doi:10.1155/2014/642942
“Cassia Cinnamon.” Medline Plus. U.S. National Library of Medicine, 14 Feb. 2015. Web. <http%3A%2F%2Fwww.nlm.nih.gov%2Fmedlineplus%2Fdruginfo%2Fnatural%2F1002.html>.

Ranasinghe, P., S. Pigera, GA S. Premakumara, P. Galappaththy, G. Constantine, and P. Katulanda. “Medicinal Properties of ‘true’ Cinnamon (Cinnamomum Zeylanicum): A Systematic Review.” Get It! BMC Complementary and Alternative Medicine, 22 Oct. 2013. Web. 30 June 2015. <http://sk8es4mc2l.search.serialssolutions.com/?sid=Entrez%3APubMed&id=pmid%3A24148965>.

Photos adapted from: Artizone, Magda Wojtyra, Cinnamon Vogue, Cinnamon Vogue

RHEAL food

A Flower that You Can Eat

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“I cannot wait to eat some cauliflower“ said no one ever.

However, knowing about Cauliflower.fwall the benefits that cauliflower has to offer might persuade you to rethink your opinions about the vegetable. Cauliflower contains over 80% of your daily Vitamin C needs in just 1 cup. It is also high in B Vitamins, especially Folate and Vitamin B6, as well as Vitamin K and fiber. These are all essential vitamins that the body needs in order to function properly. The B Vitamins play important roles within the body, such as helping to obtain energy from the foods we eat, forming red blood cells and keeping the brain functioning at its best. Vitamin K plays an important role in blood clot formation and building strong bones, while fiber assists in keeping you full for a longer period of time. Adding cauliflower to your diet will boost your nutrient intake and aid in an overall healthy lifestyle. Penn State Campus Dining serves many entrees and sides that contain cauliflower such as Broccoli and Cauliflower, Roasted Cauliflower, Vegetarian Tikka Masala, Coconut Curried Cauliflower and many more! If these benefits don’t persuade you, there are plenty of creative ways to add cauliflower into your diet that does not involve just eating the plain white vegetable by itself.

Where to add it:

  • You can make a healthier version of typical mac and cheese by using cauliflower instead of noodles. This is a17166959122_cc36a03ac5_z great way to sneak in vegetables in an all-time favorite dish.
  • Roasting cauliflower is another way to add some extra flavor. Get creative by adding your favorite spices to make a fantastic side to add to any meal. Almonds and pecans are popular
    ingredients to add when roasting cauliflower as well as Parmesan Cheese. Add some olive oil, garlic and salt when baking for a perfect flavor!
  • Adding cauliflower to pasta is another great way to create a complete meal that is loaded with all the essential nutrients and minerals.
  • Mix cauliflower in rice with various other ingredients for your own rice bowl.
  • A popular vegetable mix is roasting cauliflower and broccoli with garlic and lemon. My mouth is watering just typing it!

Give cauliflower another chance before you disregard it. It is extremely easy to add to most meals because it will adapt to the spices and herbs you add to it. So, next time you see cauliflower on your campus menu, think of the wise words once said by Mark Twain;

“Cauliflower is nothing but cabbage with a college education.”

Resources:
“Cauliflower.” Calories in and Nutrition Facts. USDA. Web. 28 May 2015. http://www.fatsecret.com/calories-nutrition/usda/cauliflower
“The Health Benefits of Cauliflower.” LIVESTRONG.COM. LIVESTRONG.COM, 28 Jan. 2015. Web. 28 May 2015. http://www.livestrong.com/article/410151-the-health-benefits-of-cauliflower/
Photo from: https://www.flickr.com/photos/horiavarlan/
Photo from: https://www.flickr.com/photos/mealmakeovermoms/

RHEAL food

How “Whole”some are Your Grains?

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When it comes to choosing grains, your decision is important! By choosing ‘whole’ instead of ‘refined’ grains, you are getting all three parts of the kernel including the bran, germ and endosperm. Refined grains are stripped of the bran and germ during processing, leaving you with just the endosperm. The endosperm is an important part of the kernel, making up the majority of the grain. However, this part only contains small amounts of vitamins and minerals along with starchy carbohydrates and protein. Manufacturers do add back some vitamins and minerals in a process called enriching. Still, when the bran and germ are removed you are missing out on at least 25% of the grain’s protein, as well as many key nutrients your body needs.

The bran and germ are the smallest parts of the kernel, but are packed with the most nutrients! Don’t leave them in the dust. The bran is the skin/outer layer of the kernel and is loaded with antioxidants, B-vitamins and fiber. B- vitamins help with metabolism as well as keeping your hair, skin and muscles healthy. Fiber will keep you feeling fuller, longer and help your body with digestion throughout the day. The germ is the embryo of the kernel, making it the part of the kernel that can sprout a new plant. It is full of B-vitamins, protein, minerals and healthy fats.

Myplate recommends making at least half of your grains whole. It is recommended that adults eat at least 3-5 servings of whole grains per day. Examples of one serving of whole grains are:

  • 1 slice of bread
  • 1 cup of ready-to-eat cereal
  • ½ cup of cooked rice, pasta or cereal

Choosing whole grains is a decision that may take some getting used to, but it is well worth the adjustment. Try some of these simple suggestions:

  • 100% whole wheat/grain bread or bagels instead of white bread or bagels
  • Brown rice instead of white rice
  • Whole-wheat/grain pasta instead of white pasta
  • Popcorn as a whole grain snack

Penn state is also here to help. Here are a couple of yummy whole grain options offered at your Penn State Dining location:

  • Brown Rice
  • Mediterranean Barley
  • Whole Wheat Penne Pasta
  • Cous Cous
  • Oatmeal
  • Quinoa 
  • Farro

Remember, when it comes to grains, you have a choice! You can fuel your brain and body by making half of your grains whole.

 

Resources:

“Make Half Your Grains Whole.” ChooseMyPlate.gov. United States Department of Agriculture. Web. 1 July 2015. <http://www.choosemyplate.gov/food-groups/downloads/TenTips/DGTipsheet4MakeHalfYourGrainsWhole.pdf>.

“USDA MyPlate Grains Group — Tips to Help You Eat Whole Grains.” ChooseMyPlate.gov. United States Department of Agriculture. Web. 1 July 2015. <http://www.choosemyplate.gov/food-groups/grains-tips.html>.

“Whole Grain Stamp.” Whole Grains Council. The Oldways Family. Web. 1 July 2015. <http://wholegrainscouncil.org/whole-grain-stamp-0>.

 

Photos adapted from: Rooey202, theimpulsivebuy

Food Allergies/Intolerances

What is Gluten?

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Over the last few years going gluten-free has become the new ‘cure all’ diet. People claim that removing gluten from your diet will give you more energy, help you lose weight, and even improve your skin. Between blogs, books, and other media outlets, gluten has become a hot topic among individuals trying to follow a healthy diet. Despite all of its publicity (good or bad), many of us still don’t know what this ingredient even is.

So what is gluten? Gluten is composed of the proteins gliadin and glutenin and is found in certain grains including wheat, rye, and barley. Once these grains have been ground into flour, gluten is essential to create the elasticity and texture of bread and other baked goods. This is why gluten-free baked goods do not have the same chewy texture as traditional breads and cookies.

What is the problem with gluten? Some individuals cannot digest gluten properly and must avoid the protein altogether. With Celiac Disease, the body has an abnormal response to gluten which causes damage to the small intestines, leading to severe health complications if not properly managed. Celiac Disease is vastly different than having a wheat allergy. An allergy to wheat elicits an immune system response that can result in a severe, potentially life-threatening reaction. Individuals who have negative results when tested for both a wheat allergy and Celiac Disease but still experience unpleasant symptoms upon ingesting gluten are often diagnosed with Non-Celiac Gluten Sensitivity. For individuals with any of these conditions, avoiding gluten and/or other wheat proteins is the only known cure.

Should you go Gluten-Free? Switching to a gluten-free diet can be very difficult and time-consuming. Although they are improving, most of the gluten-free items you’d find at your local grocery store either don’t taste good or have less nutritional value than the gluten-containing product. Since gluten has such an important role in grain products, gluten-free companies often add extra sugar and fat to make up for the lack of gluten and to improve the flavor. Individuals who chose to remove gluten from their diet must be extra careful when planning their meals. With the removal of vitamin-enriched, whole grain foods (that contain gluten) it is very easy for your diet to be lacking in iron, fiber, and B-vitamins. Some of these nutrients can be obtained through foods that are naturally gluten-free such as low-fat dairy products, fruits and vegetables, and meats.

Health benefits aside, the decision to avoid consuming gluten really depends on your own body. If your body can digest the protein properly than yes, gluten can be part of a healthy diet. If you suspect that you may have issues consuming gluten, you may consider cutting back on or avoiding it altogether.

It is best to consult a doctor or registered dietitian first before eliminating gluten from your diet completely. A health professional will know the right symptoms to look for and can help develop a dietary plan that’s right for you.

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Resources:

Ansel, Karen, R.D. “Is Gluten Bad for You?” Womenshealthmag.com. N.p., 6 Nov. 2010. Web. 06 July 2015. <http://www.womenshealthmag.com/health/gluten-free-diet>.

Castro, Joseph. “What Is Gluten?” LiveScience. TechMedia Network, 17 Sept. 2013. Web. 06 July 2015. <http://www.livescience.com/39726-what-is-gluten.html>.

Dray, Tammy. “Health Benefits of Gluten.” LIVESTRONG.COM. LIVESTRONG.COM, 20 Mar. 2014. Web. 06 July 2015. <http://www.livestrong.com/article/547699-health-benefits-of-gluten/>.

Photo adapted from Carl Lender