Nutrition

What is EXTRA in extra virgin olive oil? Olive oil and the Mediterranean diet

Last week, my son told me about an NPR program regarding the Mediterranean diet and the benefits of polyphenols in extra virgin olive oil (EVOO) that he listened to on his way home from work. Within an hour, Thu emailed me to say we needed to write about this NPR story she just heard. Having…

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Protein – why you need it and how to get it

Our bodies need a combination of protein, fats and carbohydrates to function. These are all essential for normal growth and for repair of tissues, despite the fact that each one of them has been maligned by various fad diets. Proteins, in particular, are used for repairing cells and building muscle. They also are key for…

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Calcium Sources in the Diet

Recently, concerns have been raised about the potential for calcium supplements to increase the risk for heart disease. On the other hand, we know that calcium intake is important for prevention of osteoporosis, and very few of us have adequate amounts in our diets. Calcium is important for bone health and for many other bodily…

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Chickpea, the Star Legume: Chickpeas and Tomatoes Salad

Chickpeas, an ancient legume originated from Turkey more than 7,600 years ago, is in the family of Fabaceae.  Chickpea seeds are rich in protein.  Other common names of the Chickpea are Garbanzo bean, Ceci bean, Chana, Hummus and Bengal gram.  The word Chickpea traces back to the French Chiche, or Latin Cicer.   There are…

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Tomatoes – quick, while they’re still in season

While we can still get delicious locally grown tomatoes in season, here are a few simple recipes to make the most of them. Tomatoes are powerhouses of Vitamins A and C and lycopene. Because of the rich anti-oxidants, they may be helpful in preventing cancer. Botanically speaking, a tomato is a fruit, not a vegetable….

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Watermelon and mint – have your bowl and eat it too!

Before the watermelon season is over, try this creative serving idea with peaches and mint. Watermelon is, as you would assume, mostly … water, and weighs in at only 46 calories per cup, which is mostly sugar. A good sweet watermelon doesn’t necessarily need anything to improve it, but this combination with peaches, berries and…

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Complete Proteins: Quinoa and Hemp Seed

Quinoa was a staple grain of the Incas, and has become popular with the general public lately because it’s easy to prepare and has more protein than other grains – 6 grams per 1/4 cup, and is a”complete” protein.  This means it contains the correct proportion of all nine of the essential amino acids in the proportions…

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Please, No More Soda for the Children!

So it is that time of the year when all of us are rushing to Office Depot or Staples for school supplies.  The summer is fleeing quickly and our children are heading back to school. Maybe I am idealistic but I like to think that most parents want to raise healthy children even when we…

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The Benefits and A Little Taste of Arugula

Arugula is a dark leafy green, so like spinach and others, it is a good source of calcium, vitamins A, C, K, as well as iron, calcium and potassium. Potassium has been shown to help keep blood pressure in good range.  It is classified as  a cruciferous vegetable, like broccoli or cauliflower, so as mentioned…

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Caramelized Cauliflower

My husband David recently took me to “Range”, a popular restaurant in Chevy Chase whose owner and chef, Bryan Voltaggio, competed in the Iron Chef show.  David had been there before with his true-foodie and close friend Dr. Mark Soberman, a thoracic surgeon who worked at Washington Hospital Center for about twenty years and now…

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