Reviewed by: Heather Mangieri, RDN

What do you think of when you hear the phrase “Pretty, pretty please with a cherry on top?”  If your mind jumps straight to a dessert with whipped cream and a bright red maraschino cherry as its finishing touch, you’ll want to keep reading.  The FDA defines maraschino cherries as “cherries which have been dyed red, impregnated with sugar and packed in a sugar syrup flavored with oil of bitter almonds or a similar flavor”.  Doesn’t sound very appealing, does it?  Luckily, it’s cherry season.  So stay away from the bright red cherries packed in a jar, and discover the amazing flavor and health benefits of the real deal.

Reasons Why Adding a Cherry on Top is a Great Idea

Cherries can be separated into two broad categories: Sweet and Tart (also referred to as sour).  Both are known to be good sources of vitamin C, fiber, and potassium.  The following table compares the two (amounts per 1 cup without pits):

Cardiovascular Disease, Cancer, Inflammation, and Oxidative Stress:

Bioactive compounds known as anthocyanins produce the signature red color of cherries.   These compounds alone are often praised for their health benefits, but researchers hypothesize that they work in conjunction with cherries’ other bioactive compounds.  Together, anthocyanins, vitamin C, carotenoids, and quercetin have the potential to reduce the risk of cardiovascular disease and cancer, reduce arthritis-associated inflammation, and guard against diabetes-related oxidative stress.

Blood Pressure:

Both varieties boast a high amount of potassium, which naturally helps lower blood pressure.  Cherries also contain the flavonoid quercetin, which acts as an antioxidant.  More specifically, quercetin may have the ability to relax blood vessels, further reducing hypertension.

Sleep:

Tart cherries are one of the few natural food sources of melatonin, a chemical that helps to regulate our internal clock.  A study in the European Journal of Nutrition concluded that consuming tart cherry juice for seven days resulted in improved sleep duration and quality in healthy adults.

Post-Workout Pain:

A study in the Journal of the International Society of Sports Nutrition concluded that consuming tart cherry juice the week before, as well the day of, a physically demanding, long-distance running event decreased post-run muscle pain.  Even if you aren’t a long-distance runner, you can still reap the exercise-related benefits of tart cherry juice.  Another study in the British Journal of Sports Medicine concluded that tart cherry juice reduced symptoms of exercise-induced muscle damage caused by eccentric elbow flexion contractions.  These benefits are most likely due to the antioxidants in tart cherry juice protecting against free radical damage caused by exercise.

Get Them While You Can

If you want the best of the best, you have to act fast.  Unfortunately, fresh cherries have a very short season, lasting from May – August.  Close to 95% of the cherries we consume are grown in America, and mostly all of our cherry trees blossom over a three-week period from late May to early June.  Luckily, if you’re craving the flavor of cherries in the middle of winter, tart cherries can be purchased year-round frozen, dried, or as cherry juice.

• Look for glossy, firm cherries that still have their stems attached.  Try to choose deeply colored cherries – the darker the color, the more concentrated the antioxidants!
• Cherries left at room temperature will keep for about 2 days, but they will last for up to one week if stored in the refrigerator.  They should be stored unwashed, but remember to wash them right before you eat them.
• Don’t have a cherry pitter?  Huffington Post shares simple ways to pit cherries without one!

Try Freezing Your Own

If frozen, pitted cherries can be last up to 10 – 12 months.  Hockaday Orchards shares two methods for freezing your own cherries.

Ways to Enjoy Cherries:

1. In the mood to bake?  Cherry pies and tarts are always a hit.  You can also use cherries instead of the usually blueberries or raspberries in breads and other baked goods.
2. Make your own chocolate-covered strawberries: Dip fresh cherries melted dark chocolate to get an extra helping of antioxidants.
3. Use cherries in a fruit smoothie.
4. Add dried cherries to oatmeal or trail mix.
5. Add cherries to cold salads.  This wheatberry salad made with cherries is delicious!
6. Make your own cherry sauce.  Depending on your mood, you can use it to top something sweet like pancakes or something savory like chicken.
7. Wash them and eat them plain!

Reviewed by: Heather Mangieri, RDN

Have you ever been in the middle of an event, knowing you need the carbohydrates and electrolytes provided by a sport drink but couldn’t bear the thought of swallowing more sweetness?  You’re not alone.  Many athletes find it difficult to tolerate the sweet flavors of sports foods and sports drinks, especially during longer distance endurance events.

The bad news: Water may not be enough. Athletes who choose water over sports drinks because they dislike the sweetness of sports drinks may have a difficult time efficiently fueling their bodies during endurance events.  This can result in early fatigue from lack of carbohydrates and cramping caused by low electrolyte levels.

The good news: There’s a way to give your body what it needs without drowning your taste buds in sweetness.

A week ago, during a fueling and hydration presentation, the topic of what to do when your taste buds don’t tolerate sports drinks was addressed.  We provided options for fueling with foods that you find right in your own fridge. One of the easiest and most affordable ways to get the fluid, carbohydrate and sodium that you need to replace during longer distance or higher intensity activity is to make a homemade sports drink.

The following recipe was sampled at the event, and it was incredibly well received.  With very little flavor, it provides the needed carbohydrates and sodium to keep your body going during endurance events.  So if you’re someone who isn’t a fan of the traditional sports drinks, try this homemade replacement instead – your body and your taste buds will thank you.

DIY Sports Drink from Runner’s World:

Ingredients:

• 8 teaspoons white granulated sugar
• 2 teaspoons honey
• 1/3 teaspoon salt
• 1 teaspoon lime juice (lemon juice also works)
• 24 ounces (3 cups) of water

Method:

Mix the first four ingredients into the water, stirring until dissolved.

Note: Using warm or hot water will aid in dissolving the added ingredients.

With a higher amount of sodium than most sports drinks on the market, this is a good choice for individuals who are salty sweaters (If you can taste the salt in your sweat, or you can see white residue on your body after your sweat has begun to evaporate, you are a salty sweater).

For individuals who are not salty sweaters, and would prefer less sodium in their sports drink, using ¼ teaspoon of salt will provide 194 mg of sodium. This recipe can be altered in a variety of ways to change the flavor. Try diluted juice in place of 1/2 the water or mixing the extra carbohydrate and sodium with coconut water.

Let us know what you think!

Looking for a taste of the tropics to spice up your summer fun? A vitamin C rich mango may be just what you need. The most popular fruit in the world, mangos have a unique flavor and fragrance compared to other fruits.  Even among themselves, there are many varieties ranging from sweet and creamy to rich and spicy.

Most of the Mangos sold in the US come from Mexico, Peru, Ecuador, Brazil, Guatemala and Haiti. Though there are more, six varieties make up the most common mango varieties in the US marketplace. Even if you tried one type of mango and didn’t care for it, don’t give up completely; their nutritional benefits are worth a second chance.  A different variety or a different preparation technique may be all that you need.

The Good Stuff Mangos are Made of:

Study after study shows that taste is the #1 determinant of why we eat what we eat.  It’s an added bonus when foods that taste good are also good for us. That’s the case with mangos. You don’t have to look far to identify this fruit is filled with phytochemicals. The proof is in the pigment. Carotenoids, known for their antioxidant qualities, give this fruit its yellow-orange color. These antioxidants are the nutrients that protect and repair cells from free-radical damage, and work to boost our immune system to keep us feeling fantastic. Who wouldn’t want that?

While the nutritional content of different mango varieties vary, they all contain important nutrients.  In fact, a study comparing the nutritional value of five different mango varieties showed that all five varieties met the criteria as an “excellent source” of vitamin A and C.  The Mexican grown Ataulfo variety ranked highest in both vitamin C (ascorbic acid) and beta-carotene.

Mangos also contain a variety of phenolics like ellagic acid and gallotannin – compounds that serve as the base for antioxidants.  One phenolic specific to mangoes- mangiferin- has been shown to possess anti-inflammatory and anti-cancer qualities that may help boost the body’s immune system. There is currently a range of research in human subjects studying mangos’ effect on inflammatory bowel disease, glucose response on pre-diabetic subjects, and the health benefits of mango supplementation as it relates to weight loss, body composition and inflammation.

On average, one cup of cubed mango provides:

• 100 calories
• 100% of your daily Vitamin C needs
• 35% of your daily Vitamin A needs
• 20% of your daily folate needs
• 10% of your daily fiber needs
• 10% of your daily Vitamin B6 and Copper needs

Choosing, Caring and Preparing your Mango

If mango isn’t one of the typical fruits you eat, you may wonder how to choose one and then how to cut it. The Mango Board  has put together a great video on how to select and cut the perfect mango. I encourage you to watch the video here.

Ways to Enjoy Mango

Not only are mangoes juicy and nutritious, their sweet taste pairs perfectly with a variety of foods. Here are six easy ways add more mango to your life.

1. Mango tastes great just the way they are. Eat a cup of freshly sliced or diced mango paired with a protein or as dessert after dinner.
2. Make mango salsa or chutney to add to fish, chicken or pork dishes
3. Make a Mango smoothie.
4. Mangos have natural tenderizing properties making them a perfect ingredient for marinades.
5. Kabob it!  Make cold kabobs by putting 1-2 mango cubes on a toothpick and dip into Greek yogurt for a balanced snack. Or pair mango with your favorite protein for hot kabobs on the grill.

For some very yummy mango recipes visit mango.org

As the weather warms up and the days get longer, the idea of al fresco dining becomes more and more appealing. When those pleasant daydreams become a reality, nothing foils the pretty picture as quickly as an infestation of insects. These ten tips can help you enjoy a fun-filled day of picnicking and outdoor play without a passel of creepy, crawly, uninvited guests!

1. Dress to Blend In – Standing out in a crowd is a good thing, most of the time. When you’re dining outdoors and you’re dressed in the bright, summery colors that go hand-in-hand with such a festive occasion, however, you’re just asking for trouble. Remember that many flying feed from brightly-colored flowers, and that your magenta top calls to them like a beacon. Opt for crisp, cool neutrals and opt to blend in, instead.
2. Try to Stay on Dry Land – The pond, stream or lake that seems like such a picturesque setting for a picnic may photograph well, but it may also be home to scads of bloodsucking mosquitoes and other insects. Move farther inland to avoid those bug-laden breezes during mealtime.
3. Pack Plenty of Citrus Peels – Oranges, lemons and other citrus fruits are refreshing and juicy, but the strong and bitter oils within their rinds are quite the bug repellent. Feed the kids a feast of orange slices, and save all of your citrus peels the day before your picnic. Seal them up in a zipper-topped plastic bag, and pack them at the top of your basket. Before setting out the spread, place the peels around your picnic site. Bugs will avoid the sharp scent.
4. Float Your Picnic Table – While parking next to a pond for your picnic lunch is an invitation to the mosquitoes, placing pie tins full of water under each leg of your table may save your outdoor meal! Ants can cross water, which means that they won’t be able to crawl from the ground up the legs of your picnic table to troop across your feast.
5. Decorate to Disgust – Marigolds are bright, summery blooms that make a pretty centerpiece for your picnic blanket or table, but they have strong insect-repelling properties that make them the perfect decorating choice.
6. Got it Covered? – It seems simple, but it’s important to keep all of your food covered when it’s not actively being eaten. This is especially true of sweet, bug-attracting foods like melon, sugary soda and ripe fruit. Make sure that these items are in tightly-sealed containers that aren’t opened until it’s time to eat, and are promptly disposed of after the meal.
7. Skip the Scents – Smelling great might attract other humans, but it can also draw the bugs like nobody’s business. Make sure that you’re not spritzed with your signature scent before embarking on your picnic adventure, or you may find yourself the center of every insect’s attention.
8. Stay in the Clear – Flies and gnats love sugary drinks and juices, but so do stinging insects like bees and yellow jackets. These little buggers have been known to crawl inside a can of juice or soda, only to sting an unwitting picnicker directly on the mouth when they tip the can to their lips. Instead of drinking from cans, which can be coated with dirt and bacteria from the shipping process anyway, opt for transparent vessels that will easily disclose the presence of a stinging insect.
9. Get Minty Fresh – The mouthwash that keeps your mouth feeling clean and fresh all day can also keep the bugs away! Transfer a bit of your mouthwash to a spray bottle, then use it as an all-natural alternative to DEET-laden chemical repellents for personal use.
10. Host a Feast for Your Flying Guests – If you can’t beat them, invite them to lunch. At their own table, that is! A few yards from your picnic site, set up a banquet for the bugs by setting out overripe fruit, bowls of sugary water tinted with food coloring and bits of melon. The insects will be so caught up in their own feast that they won’t be bothered with trying to invade yours.

It’s important that your bug-repellent methods are safe for the little ones in your entourage, as curious little ones will put anything into their mouths and older kids distracted by the lure of the outdoors aren’t always known for washing their hands. Before you reach for that big bottle of bug spray, consider a more natural approach to an insect-free lunch.

Source: http://www.parttimenanny.org/blog/10-tips-for-keeping-bugs-away-from-your-picnic-lunch/

Reviewed by: Heather Mangieri, RDN

Say hello to the most common melon in the United States – the cantaloupe.  The cantaloupe melon plant flourishes in hot, sunny climates with minimal rain – which explains why they’re not seen growing in Pennsylvania.  Fortunately, they can be found in grocery stores year round.  In the United States, they primarily come from California, Arizona, New Mexico, and Texas, with the peak season lasting from June through August.  But come winter, even those sunny states aren’t able to produce enough cantaloupe melons, and our primary suppliers become Central American countries.

Choosing and Keeping the Best Cantaloupe Melon

Do not overlook the importance of picking the right cantaloupe.  The melon’s flavor all depends on when it was picked.  While the melon will become softer and juicer with time, the sugar content will not significantly increase following its harvest.

The cantaloupe should be:

• Fragrant and somewhat soft on the blossom end, where it once attached to the vine – these are qualities of a sweet, ripe melon
• Round or slightly oval and nearly symmetrical
• Heavy for its size.  Typically, the heavier it is, the juicier it is (which means the more flavor it has)

Once you bring your melon home:

• Store the uncut cantaloupe at room temperature for up to 1 week
• Once cut, refrigerate the melon in an airtight container for up to 5 days

Preparing Your Melon

Safety First

In 2011, cantaloupe from an American farm was found to be the source of an outbreak of listeriosis, a food borne illness resulting from infection with Listeria monoctyogenes bacterium.  Listeriosis should not be taken lightly, as it can result in severe illness or even death in individuals with a compromised immune system.  Cantaloupe has also been linked to food borne illness from Salmonella and E. Coli.  That being said, you should not avoid this sweet melon.  You should, however, follow proper food safety techniques when preparing it.  Bacteria can get caught between the netted surface of the melon, which makes washing it very important.  Using a vegetable brush, scrub the cantaloupe under clean running water before cutting it.  Once cut, do not keep the melon at room temperature for any longer than 2 hours.  And remember to follow the proper storage guidelines listed above.

How to cut the melon:

• Cut off the blossom end, and the end opposite the blossom (the melon should now have two flat surfaces parallel to each other).
• Remove the rest of the outer surface by cutting along the curve from the top to the bottom.  Try to remove as little of the orange flesh with the rind as possible while doing this.
• Once the surface has been removed, slice the melon in half.
• Scoop out the seeds with a small spoon.
• You can now dice the melon, cut it into wedges, or use a melon baller.

Sweet Facts

1 cup of cubed melon:

• ~55 Calories (due to its high water content)
• ~1.5 g fiber
• Excellent source of vitamin A (over 100% daily needs)
• High in vitamin C (over 50% daily needs)
• Very good source of potassium

Vitamins A and C are both antioxidants that work to keep your body healthy.  They may help prevent conditions such as cancer, heart disease, and arthritis.  Additionally, vitamin C plays an important role in wound healing and iron absorption, while vitamin A is key for good vision.

Easy Ways to Enjoy Cantaloupe:

• Puree the melon and make it into any one of these summer treats: frozen homemade popsicles, fruit smoothies, or cold melon soup. Yum!
• Make a summertime salsa – dice cantaloupe, mango, red onion, pineapple, and peppers.  Mix with fresh cilantro and add a squeeze of lime juice.  This is perfect with baked chips or as a topper for seafood.
• Cantaloupe also pairs well with savory flavors, such as prosciutto and cheeses (such as feta and mozzarella).
• Get fancy! Top ½ cantaloupe with a 1/4 c of frozen yogurt and a few berries or crushed walnuts.
• Cut the cantaloupe into cubes or wedges and enjoy them alone or with a sweet yogurt dip.

Tip: a squeeze of lemon or lime juice enhances the flavor of most melons, including cantaloupe.

Athletes have heard me touting the benefits of “naturally” red foods for years.  Today, I’m sharing information about one of my favorites. These fragile berries not only taste good, they’re good for you. I’m talking all about red raspberry fruits.

In case you missed it, I purposely spell out the word ‘fruit” above.  Red raspberry, scientifically known as Rubus idaeus, actually describes the entire plant. The fruit (red raspberry fruit) and leaves (red raspberry) have been used for medicinal purposes for centuries to treat a variety of ailments, including GI disorders, upper and lower respiratory tract infections, flu, diarrhea, among many others.  Red raspberry leaf has even been used topically to treat inflammation of the mouth and throat and skin rashes.  Today, however we’re focusing on the fruit you find at your local grocer or farmer’s market.  The fruit that not only has loads of health benefits but it tastes good too.

Nutritional Benefits

Like other berries, red raspberries are a source of several compounds that contribute to good health.  In addition to being high in antioxidants, raspberries contain several phytochemicals (individual non-nutritive compounds in plants) thought to have health benefits.  Specifically, the vitamins, minerals and compounds found in red raspberries have been shown to:

• Protect against free radical induced cell damage & reduce oxidative stress
• Preliminary research shows that ellagic acid (a phytochemical found in red raspberries) may play a role in the prevention or slowing the growth of cancer cells (in vitro and in animal studies only)
• Reduce the risk of cardiovascular disease
• Protect against infectious bacterial and viral diseases
• Preliminary research suggests that red raspberries may have anti-inflammatory effects

While all of the vitamins, minerals, antioxidants and phytochemicals stay busy in our body repairing oxidative stress and battling it out to protect us from the chronic conditions associated with the natural aging process, there are other benefits happening as well.  This next one can’t be extracted or obtained through the individual components of the berry; you’ll need to eat the entire fruit.  I’m talking about fiber!

Raspberries are one of the highest fiber berries, providing over 25% of your daily needs.  All that fiber not only promotes good digestive health, it also may play a role in cancer prevention, heart health, brain health and can be beneficial in weight management by helping you feel full longer and sooner.

Specifically, berries are

• Low in Calories- ~64 calories per cup
• High in fiber- 8 grams fiber per cup
• High in vitamin C- (~50% daily needs)
• Very high in polyphenols, including anthocyanins
• A major source of ellagic acid

If you’re buying red raspberries that are grown in the United States, there’s a good chance their coming from the west coast.  The growing season of red raspberries is very short so the majority of the berries will be processed as Individual Quick Frozen (IQF) berries.  What does that mean?  It simply means they were picked at the peak ripeness and then frozen within hours of harvest.  This process assures that the berry not only preserves the flavor and texture that it has at its peak but that it also retains its nutritional quality.  Buying frozen is a convenient and cost effective way to enjoy red raspberries.

Caring for your red raspberries

• When you get home, refrigerate berries immediately. If possible, store in the original container. Remove any damaged or moldy berries that you see, but do not sort through berries. Red raspberries are very fragile and messing with them will damage them.
• Do not wash before storing but rather wait until you are ready to use them. When you are ready to wash, place them in a colander and submerge a few times in a sink full of cold water. Drain well.
• For best quality, use or process berries within 1-2 days.

Fresh or frozen, this berry tastes great.

Here are some simple ways to enjoy the taste and health benefits of berries:

• Top cereal, oatmeal or yogurt with a handful of fresh or frozen red raspberries (Frozen berries, right out of the bag in their frozen state, work best when used on hot cereals.  If you are using  frozen berries on cold cereals, or yogurt let them stand a few minutes at room temperature)
• Scatter over salads to add a touch of sweetness
• Make a fruit smoothie with fresh or frozen berries
• Boost the nutrition in your sweet treat by adding red raspberries to muffins, cakes or brownies
• Make raspberry waffles or pancakes or puree red raspberries as a glaze in place of syrup
• Use red raspberries in your Memorial Day picnic dessert or dish
• Eat them plain

Reviewed by: Heather Mangieri, RD

Once called “star berries” by early Native Americans, blueberries have passed the test of time and are becoming increasingly popular in the current American diet.  Consumption of the little berry has more than doubled since 1995, and with good reason.  Let’s just say that whoever coined the phrase “Good things come in small packages” must have been a blueberry lover.

Our Backyard Superfruit

Who needs an imported, expensive acai berry when we have blueberries so close to home?  In fact, 38 out of the 50 states produce blueberries commercially, including Pennsylvania. This means they’re not only in your local grocery store, but they can also be popping up at local farmer’s markets! And there’s more good news – Fresh blueberries can be purchased year-round.

• North American blueberries are available from April – October with peak season being mid-June to mid-August
• South American blueberries are available from November – March

Choosing (and Keeping) the Best of the Best

When selecting your berries, pick plump, firm, dry blueberries with a dusty blue color (that powdered-appearance on the skin is natural.) And don’t be fooled – color, not size, is a sign of maturity. Blueberries should be deep purple-blue to blue-black. Berries that are red in color are not ripe and will be better if used for cooking rather than for eating raw.  Blueberries should be stored in the refrigerator and can be kept for up to 10 – 14 days (but with as good as they taste, they tend to get eaten long before they would go bad.)

Consider Freezing Your Own

Freezing your own berries is a great idea. You can save a lot of money by loading up on them when they are less expensive.  To freeze them properly:

• Make sure the blueberries are dry before going into the freezer – either store without rinsing, or rinse and then dry them completely
  • If you choose to skip rinsing them prior to freezing, they must still be washed before eating
• Place the dry berries in a re-sealable plastic bag, or other freezer container, and store them on a freezer shelf
• For the best quality, use within 6 months

Big Benefits From a Small Berry

• Nutritional information:
• 80 Calories per cup
• Good source of fiber (4 grams per cup)
• Free of: fat, cholesterol, and sodium
• High in: vitamin C and manganese
• Blueberries contain polyphenols that have anti-inflammatory and antioxidant properties
• These compounds may play a role in decreasing the inflammatory processes involved in various chronic health conditions including cardiovascular disease, cancer, and age-related cognitive decline

7 Simple Ways to Enjoy (the taste and health benefits of) Blueberries:

• Top cereal, oatmeal, or yogurt with a handful of fresh blueberries
• Make a fruit smoothie with fresh or frozen berries
• Tip: Add a little lemon juice to your smoothie to help the berries keep their bright color.  They tend to take on a grey hue when mixed with too much dairy (due to it’s basic pH)
• Add blueberries to pancakes or waffles
• Tip: Gently fold the berries into the batter.  Stirring may cause them to break
• Bake a batch of whole-wheat blueberry muffins
• Tip: Coat the berries by gently tossing them in flour before adding them to the batter.  This will help to keep them from falling to the bottom while baking
• Bake a blueberry parfait layered with plain or vanillaGreek yogurt and topped with low-fat granola
• Add them to a sweet fruit salad or savory garden salad
• Blueberries pair well with a wide range of flavors
• The simplest (and sometimes best way) to enjoy blueberries – Eat them plain!

Reviewed by: Heather Mangieri, RDN

You have an upset stomach, so you’re told to sip Ginger Ale to help calm it.  But have you ever wondered why?  Although Ginger Ale is relatively new, the use of ginger to treat stomach upset and nausea is not.  Aside from treating nausea, ginger has other medicinal applications that have been practiced for over 2,000 years.

What has it been used for?

• Upset stomach (including morning sickness and nausea/vomiting from cancer treatment and surgery)
• Motion sickness
• Colic
• Gas
• Diarrhea
• Loss of appetite
• Pain relief (arthritis, muscle soreness, menstrual pain)
• Upper respiratory tract infections
• Cough
• Burns/skin pain (when used as a topical application)

So what exactly is ginger?  How can it potentially help with these conditions?  And is there any evidence behind its effectiveness in treating such ailments?

What is ginger?

The ginger we consume comes from the underground stem of the ginger plant.  This knotted, light brown stem produces the aromatic herb that is often described as pungent and spicy.  Aside from medicinal uses, ginger is widely used in cooking, where its distinct taste and aroma impart a unique flavor profile to many ethnic dishes.  Ginger can be purchased in various forms, including: fresh, dried, ground, crystallized, preserved, pickled, or as ginger oil.

How does it work?

The ginger root contains active components that are thought to reduce inflammation and nausea.  Some suggest that it also aids in blood circulation.

What does the research say?

• Pregnancy-related nausea and vomiting
  • Some studies have shown that ginger may be an effective treatment for pregnancy-related nausea and vomiting.  An added benefit of using ginger in this application is the absence of adverse pregnancy-related outcomes (Note: always check with your health-care provider before beginning an herbal supplement, especially during pregnancy).

• Menstrual pain
  • One study published in The Journal of Alternative and Complementary Medicine indicated that ginger taken during menstruation may reduce menstrual pain.  In this study, 250 mg of a specific ginger extract was given four times per day during the first three days of the menstrual period.  This regimen reduced pain as effectively as medications (mefenamic acid or ibuprofen) in 62% of women.

• Muscle pain
  • In two double-blind, placebo-controlled, randomized studies, ginger resulted in moderate-to-large decreases in muscle pain experienced from exercise-induced muscle injury.

• Osteoarthritis
• Following the evaluation of a study consisting of 247 participants, highly purified and standardized ginger extract resulted in moderately decreased symptoms of osteoarthritis of the knee.

While none of these studies prove that ginger is always effective, they do shed light on its potential benefits.  Overall, there appears to be few negative side effects resulting from the use of ginger when compared to the use of other medications.  If you are experiencing any of the problems listed earlier, adding ginger to your diet may be helpful.  Even if it doesn’t relieve a particular ailment, incorporating ginger’s distinct flavor into your meals may prove to be a benefit in itself.

So here’s to ginger, good health, and good eats.

Note:  If you are contemplating taking ginger in the form of an herbal supplement, you should always check with your health-care provider first.

What I am about to say may shock some of you (queue drum roll).  I love going to the grocery store.  Okay, it may not be that shocking, but it’s not particularly common either.  Most people that I know, including my own mother, dread taking a trip to the grocery store.  If you fall into the latter category take a few minutes to read this blog post, and learn how to make your trips to the grocery store as simple and successful as possible

Beginning

Do:

• Plan to go when it’s the least crowded (not Saturday afternoon!).  More people means more time, distractions and frustrations
• Make a list, bring it, and stick to it

Don’t:

• Shop for food when you’re hungry.  (Eat a healthy snack beforehand to make sure your head-not your stomach-is making the decisions)

Middle

Do:

• Buy the basics: Fruits, vegetables, lean protein, whole grains, and low-fat or fat-free dairy
• Spend most of your time outside the aisles.  This is where the fresh foods are found (note: this does not include the bakery section).  The “rainbow” of colors in your cart should be from lots of fruits and vegetables
• Be aware of the exception to the “shop the perimeter” rule.  Frozen or canned fruits and vegetables can be just as nutritious as fresh produce.  Just be sure to buy fruit without added sugar and low- or reduced-sodium vegetables without added sauces
• Choose your aisles you head down wisely! Beans, Legumes and healthy whole grains are all found inside the aisles.
• Read labels.  Check the serving size, nutrition facts, and ingredients list to help you make healthy choices. Use the percent daily value to compare products.

Don’t:

• Wander into isles where you don’t need to be.  Avoid cutting through central, “snack”-laden isles to get from on side of the store to the other.  This leads to tossing yummy looking “extras” into your cart that are better left on the shelf.

End

Do:

• Pick the shortest line

Don’t:

• Give into temptation.  Ignore the candy bars and sugar-sweetened drinks that surround the checkout area.  If the line is long, pick up a magazine to look at instead of having a staring contest with the nearest chocolate bar

While these tips may not make you love grocery shopping the way I do, they will certainly help make the trips easier.  Also, now that your trips to the store will likely be shorter, you can use the extra time when you get home to prepare all of that healthy food for the week ahead.

My credential is changing and I am THRILLED! On March, 13, 2013 the Academy of Nutrition and Dietetics (my professional academy) and the Commission on Dietetics Registration (The organization that makes sure I use evidence-based nutrition and not just try to make money off you by selling you my opinion or supplements) approved the “optional” use of the credential “registered dietitian nutritionist” by all registered dietitians.

This is a step in the right directions for dietitians. Here’s why I am so happy.

As the Academy states, “All registered dietitians are nutritionists- but not all nutritionists are dietitians. It’s an important distinction that can matter a great deal to your health.”

I am referred to as a nutritionist almost daily but I almost always add registered dietitian to that. Some Registered dietitians only refer to themselves as a nutritionist.  I don’t blame them- not only does nutritionist have the word nutrition in it; it is also a name the public recognizes. Even though I have tried and tried to have media, reporters, journalists and consumers see me as a registered dietitian, they still want to call me a nutritionist.

Yesterday was a good example. I presented two lunch-n-learns for a huge corporation just outside of Pittsburgh.  I was introduced to both groups as a “nutritionist.”  Before I started speaking I made the correction that I was a nutritionist- but more importantly I was a registered dietitian. I asked the crowd if they understood the difference between a nutritionist and a registered dietitian.  Not a single hand went up.  My point?  People are confused!

There are tons of “certification” programs out there allowing anyone to become a “certified nutritionist.”  Literally, someone can take a weekend course, be sent a piece of paper and start giving out nutrition information.”  And many people believe that is enough.  It’s not.  There are some great “nutritionists” out there.  And there are plenty of “nutritional scientists” that are fantastic.  But there are millions of people out there telling people what to eat and what not to eat based on who knows what.

Making things more confusing is licensure. The definition and requirements for the term “nutritionist” vary from state to state.  Some states have licensure laws that define the range of practice for someone using the designation “nutritionist,” but in other states, virtually anyone can call him- or herself a “nutritionist” regardless of education or training.  For example, in Pennsylvania, I am a “Licensed dietitian-nutritionist” (LDN.)

Here is just one example of the radical misinformation that exists:

• A client: “My old nutritionist told me to avoid bananas. They are bad.
• Me: “Why is a banana bad?
• A client: Because they are like eating a potato
• Me: What’s wrong with potatoes?
• My Client: They are bad. They make you fat. They cause a spike in insulin.
• Me: Interesting. I have extensive knowledge in chemistry, biochemistry and nutrient metabolism.  I understand the digestion, absorption, transport, metabolism and use of energy in the body and I assure you eating a potato will not make you fat.  Of course, unless you eat too many of them.  But, anything you eat too much of can make you fat. 
• Me: I’m glad you’re here.  I am a registered dietitian.  I’m not just going to tell you what to eat and what not to eat. I will not scare you or make you feel guilty or weak for having a favorite food that some few as “bad.”. I’m going to explain to you what happens in your body, help you move to a healthier lifestyle based on your current barriers, help you meal plan and counsel you on why you might be having difficulty with behavior change.  Together, we will get you to a healthier life.
• My client: That sounds great. This is exactly what I need.

Registered Dietitian (Nutritionists) work with individuals to encourage making changes to a healthy lifestyle.  Learn more about the new credential here. We work in all areas of nutrition, not just weight loss.  Some registered dietitians are kidney experts, some work in sports, others work in school nutrition others work in Food Science. The areas of expertise go on and on.  It’s important to find a registered dietitian nutritionist that specializes in your specific need.  You can find an RD here.

So, I’m still proud to be a registered dietitian.  But now I am also a registered dietitian nutritionist (RDN).  Key word being REGISTERED!