"Foods That May Help With Muscle Cramps"

 

EAT TO BEAT THEM: Muscle cramps happen when your muscles tense up and you can’t relax them. While painful, usually you can treat them yourself. Exercise, dehydration, and menstruation are common causes. One way to stop cramps is to stretch or massage your muscles and to eat enough of these key nutrients: potassium, sodium, calcium, and magnesium. They’re called electrolytes, and you can find them in the following foods.

BANANAS, A TIME TESTED TREATMENT: You probably know that bananas are a good source of potassium. But they’ll also give you magnesium and calcium. That’s three out of four nutrients you need to ease muscle cramps tucked under that yellow peel. No wonder bananas are a popular, quick choice for cramp relief. 

SWEET RELIEF FROM SWEET POTATOES: Like bananas, sweet potatoes give you potassium, calcium, and magnesium. Sweet potatoes get the win because they have about six times as much calcium as bananas. And it’s not just sweet potatoes: Regular potatoes and even pumpkins are good sources of all three nutrients. Plus, potatoes and pumpkins naturally have a lot of water in them, so they can help keep you hydrated, too.

AVOCADOS, A POTASSIUM POWERHOUSE: One creamy, green berry (yes, it's really a berry!) has about 975 milligrams of potassium, twice as much as a sweet potato or banana. Potassium is important because it helps your muscles work and keeps your heart healthy. So swap out mayo on a sandwich with mashed avocado, or slice one onto your salad to help keep muscle cramps away. They have a lot of fat and calories, so keep that in mind.

BEANS AND LENTILS: Legumes like beans and lentils are packed with magnesium. One cup of cooked lentils has about 71 milligrams of magnesium, and a cup of cooked black beans has almost double that with 120 milligrams. Plus, they’re high in fiber, and studies show that high-fiber foods can help ease menstrual cramps as well as help control your blood sugar and lower levels of “bad” LDL cholesterol.

MELONS ARE THE TOTAL PACKAGE: These fruits have it all: loads of potassium, a good amount of magnesium and calcium, a little sodium, and a lot of water. Sodium and water are key because as you exercise, your body flushes sodium out with your sweat. If you lose too much water, you’ll get dehydrated, and muscle cramps may happen. Eating a cup of cubed cantaloupe after a workout can help.

WATERMELON FOR HYDRATION: They’re about 90% water, so when you need foods that hydrate, a cup of watermelon will do it. Since it’s a melon, it’s also high in potassium, but not quite as high as others.

MILK: It’s a natural source of electrolytes like calcium, potassium, and sodium. It’s good for hydration. And it’s packed with protein, which helps repair muscle tissue after workouts. All of the above can help protect against muscle cramps.

PICKLE JUICE: Some athletes swear by pickle juice as a fast way to stop a muscle cramp. They believe it’s effective because of the high water and sodium content. But that might not be the case. While pickle juice may help relieve muscle cramps quickly, it isn’t because you’re dehydrated or low on sodium. It is more likely because the pickle juice sets off a reaction in your nervous system that stops the cramp, according to recent research.

DARK, LEAFY GREENS: They’re rich in calcium and magnesium. So adding kale, spinach, or broccoli to your plate may help prevent muscle cramps. Eating leafy greens also may help with menstruation cramps, as studies show eating foods high in calcium can help relieve pain from periods.

ORANGE JUICE: One cup of refreshing OJ has plenty of water for hydration. It’s also a potassium star with nearly 500 milligrams per cup. Orange juice has 27 milligrams of calcium and magnesium. Choose a calcium-fortified brand for an extra boost. 

SNACK SMART WITH NUTS AND SEEDS: Like beans and lentils, nuts and seeds are a great source of magnesium. For example, 1 ounce of toasted sunflower seeds has about 37 milligrams of magnesium. And 1 ounce of roasted, salted almonds has double that. Many types of nuts and seeds have calcium and magnesium as well.

SALMON FOR CIRCULATION: Sometimes muscle cramps are the result of poor blood flow. Eating oily fish like salmon can help improve it. Plus, a 3-ounce portion of cooked salmon has about 326 milligrams of potassium and 52 milligrams of sodium to help with muscle cramps. Not a salmon fan? You also could try trout or sardines.

TAP INTO TOMATOES JUICE AND ALL: Tomatoes are high in potassium and water content. So if you gulp down 1 cup of tomato juice, you’ll get about 15%  of your daily value of potassium. You’ll also give your body hydration to prevent muscle cramps from starting.

DRINK WATER FOR MAX HYDRATION: Generally, women need about 11.5 cups of water a day, and men 15.5 cups. But this doesn’t mean you should chug water. The water you get from other beverages, plus fruits and vegetables, counts, too. Before you reach for a sports drink, know this: You only need these sugary electrolyte beverages if you’re doing high-intensity exercise for an hour or more. For electrolytes without the sugar, drink coconut water instead.

MEDICALLY REVIEWED BY: Poonam Sachdev on March 06, 2022,

Written by Angela Nelson

SOURCES:

Mayo Clinic: “Muscle cramp,” “Water: How Much Should You Drink Every Day?”

Physicians Committee for Responsible Medicine: “Using Foods Against Menstrual Pain.”

Cleveland Clinic: “Don’t Let Foot Cramps and Charley Horses Slow You Down.”

Cedars-Sinai Medical Center: "Magnesium Rich Foods."

Columbia University: “Foods that minimize menstrual cramps?”

The Cooper Institute: “Does Pickle Juice Relieve Muscle Cramps?”

American Heart Association: “Hyperkalemia (High Potassium).”

European Journal of Clinical Nutrition: “Associations of Menstrual Pain with Intakes of Soy, Fat and Dietary Fiber in Japanese Women.”

Medicine and Science in Sports and Exercise: “Reflex Inhibition of Electrically Induced Muscle Cramps in Hypohydrated Humans.”

National Institutes of Health Office of Dietary Supplements: “Magnesium.”

U.S. Department of Agriculture: "Basic Report: 09040, Bananas, Raw," "Basic Report: 11507, Sweet Potato, Raw, Unprepared," "Full Report (All Nutrients):  11353, Potatoes, Russet, Flesh and Skin, Raw," "Basic Report:  11422, Pumpkin, Raw," "Basic Report:  09037, Avocados, Raw, All Commercial Varieties," "Basic Report:  16070, Lentils, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report: 16015, Beans, Black, Mature Seeds, Cooked, Boiled, Without Salt," "Basic Report:  09181, Melons, Cantaloupe, Raw," "Basic Report: 09326, Watermelon, Raw," "Basic Report: 01079, Milk, Reduced Fat, Fluid, 2% Milkfat, with Added Vitamin A and Vitamin D," "Basic Report:  11457, Spinach, Raw,” "Basic Report:  11233, Kale, Raw,” "Basic Report:  09206, Orange Juice, Raw,” "Basic Report:  12539, Seeds, Sunflower Seed Kernels, Toasted, with Salt Added," "Basic Report: 12563, Nuts, Almonds, Dry Roasted, with Salt Added," "Basic Report: 15237, Fish, Salmon, Atlantic, Farmed, Cooked, Dry Heat,” "Basic Report:  11886, Tomato Juice, Canned, Without Salt Added."

Academy of Nutrition and Dietetics: “Hydrate Right During Physical Activity,” “Coconut Water: Is It What It's Cracked Up to Be?” “Kidney Disease: High- and Moderate-Potassium Foods,” “4 Keys to Strength Building and Muscle Mass.”

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"Foods That Are Good Sources of Water"

 

HOW MUCH WATER IS IN YOUR DIET? Drinking liquids isn't the only way to stay hydrated. You typically get about 20% of your water each day from food. You can get even more if you eat certain things. And there are benefits to taking in water through food: You absorb it more slowly and get nutrients along the way.

CUCUMBERS: They’re 95% water and low in calories. They also may help fight inflammation and might even slow the aging process. They’re great in a salad or as an edible scoop for dips.

CARROTS: This one may be a surprise. Crunchy and dense, you wouldn’t think they’re full of water. But they are, around 90%. And they’re loaded with beta carotene and other antioxidants that protect you against cancer and keep your heart strong. Add them to a salad or have them as a snack.

ZUCCHINI: This green squash that grows like a weed in the South is 95% water. It has antioxidants -- things that help protect your cells from damage -- including two that are good for your eyes. It’s great grilled or roasted in the oven.

ICEBERG LETTUCE: It’s 95% water, and while it has fewer nutrients than some other greens, it does give you a few things. Besides fiber -- which helps keep you regular -- it also delivers potassium, manganese, iron, calcium, magnesium, and phosphorous -- all essential minerals that can help keep you healthy.

SPINACH: Here’s a green leafy veggie that can be used raw in a salad or sauteed as a side dish. It doesn’t have quite as much water as iceberg lettuce, but it’s loaded with vitamin K, folate, manganese, and magnesium, plus antioxidants that help fight inflammation and cancer.

CELERY: It has a satisfying crunch and is still 95% water. It’s also low in calories and high in vitamin K, folate, and potassium. And celery is good for digestion because it has lots of fiber and helps prevent inflammation in your digestive system.

CAULIFLOWER: You may not have thought of this one, but it’s 92% water. It’s also rich in vitamin C, vitamin K, and other essentials. And it has other nutrients that may help lower cholesterol and protect you against cancer. But don’t boil it -- roast it to keep in the nutrients.

SOUP: No surprise here: The whole idea of soup is that it’s largely liquid. But it’s a great way to get fiber and nutrients as well -- and there’s one for every taste. Make broth from fish, chicken, or vegetables, and add almost anything to it, from beans to greens and meats -- even pasta. Homemade chicken soup is not only good for hydration, but it also might help fight the common cold.

TOMATOES: They’re 95% water, and they can add flavor and sweetness to a sandwich or salad. They have lots of antioxidants, including one called lycopene that may help fight cancer. They also can help lower “bad” cholesterol (LDL) and may boost your overall heart health.

WATERMELON: This summer treat is a good way to stay hydrated when it’s hot. It’s sweet, but low in calories, and can quench your thirst, thanks to its 91% water content. Like tomatoes, it has lots of lycopene, an antioxidant that may protect your cells from sun damage and help your skin.

STRAWBERRIES: They’re 91% water and also have lots of antioxidants, especially flavonoids -- chemicals that help your brain stay sharp and healthy. Eat them for dessert with a bit of whipped cream, or put them in a summer salad.

YOGURT: It’s 85% water and a great source of protein and electrolytes that make your heart and other organs work the way they should. It also has bacteria (probiotics) that are good for digestion and help keep you regular. Have some with a few strawberries to get even more water in your afternoon snack.

OATMEAL: Made with water or low-fat or skim milk, it can help keep you hydrated and give your heart a boost. It can lower your cholesterol levels and may even help ward off type 2 diabetes and breast cancer. It’s a healthy way to start the day -- as long as you watch the added sugar.

GRAPEFRUIT: That sour bite can sure wake you up in the morning. Plus, at 90% water, it will help keep your body hydrated. It’s also full of fiber and nutrients, especially vitamin C, which helps your immune system and can protect your cells against damage. But it can cause problems if you take certain medications, so check with your doctor first if you take any prescription drugs.

MEDICALLY REVIEWED BY: Kathleen M. Zelman, RD, LD, MPH, WebMD on November 30, 2022

SOURCES:

CDC: “Water and Nutrition.”

Cleveland Clinic: “Dehydrated? These 7 Foods Will Satisfy Your Thirst and Hunger.”

Mayo Clinic: “Consumer health.”

Organic Facts.

UCLA Integrative Medicine: “An Inside Scoop on the Science Behind Chicken Soup and the Common Cold.”

USDA National Nutrient Database.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

"FOODS TO BOOST MEN'S HEALTH"

 

LEAN RED MEAT: If you're a steak-and-potatoes guy, you're in luck. Red meat can be good for you, says Leslie Bonci, MPH, RD, a dietitian for the Pittsburgh Steelers. Lean cuts of beef and pork are packed with protein and have only a little more fat than chicken breast. Red meat is also a good source of leucine, an amino acid that helps build muscle.

TART CHERRIES: How do the Pittsburgh Steelers soothe sore muscles? Cherry juice. Bonci says she keeps some in their training room at all times. "The pigment in cherries and cherry juice mimics the effects of some anti-inflammatory medicines," says Bonci. "And there are no side effects."

CHOCOLATE: Chocolate may improve blood flow if you eat the right kind. The flavanols in dark chocolate may curb levels of bad cholesterol, improve circulation, and keep blood pressure in check. Men with poor blood flow are more likely to have erection problems, so heart-wise foods may protect your sex life, too. But too much chocolate can lead to weight gain. Enjoy 1 ounce a day instead of other sweets.

SHELLFISH: Shellfish and other types of seafood are rich in zinc, which is critically important for the heart, muscles, and reproductive system. Zinc levels below normal are linked to poor sperm quality and male infertility. Not fond of seafood? Beef, turkey, chicken, nuts, and seeds offer a healthy dose of zinc, too.

AVOCADO: Sure, this creamy fruit is high in fat, but it's the good kind. The monounsaturated fat in avocados packs a one-two punch against cholesterol. It can knock down total cholesterol and "bad" cholesterol (LDL), too. The trick is to use a "mono" fat instead of saturated or trans fats. And eat no more than 25%-35% of all your calories from fat. Olive oil and nuts also contain good fats.

FATTY FISH: Fatty fish like salmon, herring, sardines, and halibut are another excellent source of healthy fat. They have a special type known as omega-3 fatty acids. These protect against heart disease, the top killer of men in the U. S. Two servings of fatty fish a week can lower your chances of dying from heart disease.

GINGER: Slices of this spicy root are often served with sushi or grated into an Asian stir-fry. Health-wise, ginger may help calm inflammation in the body -- which can come in handy when you push yourself too hard. Eating ginger regularly may help reduce the pain of exercise-related muscle injuries.

MILK AND YOGURT: The whey in milk and yogurt is another source of leucine, a muscle-building amino acid. Bonci recommends Greek yogurt, with a thick, creamy taste that men may like better. It's also packed with protein, potassium, and friendly bacteria that keep the gut healthy. "Plus, it requires no preparation whatsoever."

BANANAS: The banana is celebrated for its bounty of potassium -- and with good reason. Potassium is critical for muscle contractions and bone health. It also helps blood pressure. Getting enough potassium may be as important as eating less sodium when it comes to lowering blood pressure.

PISTACHIOS: Nuts provide protein, fiber, and zinc while satisfying the urge for a crunchy, salty snack. Pistachios are a stand out -- higher in plant sterols that can improve cholesterol levels. Eat them from the shell, so you work harder for each one. It's a fun way to snack and keeps you from gobbling up too many calories too quickly.

BRAZIL NUTS: A single ounce of Brazil nuts has seven times the daily value of selenium. This mineral boosts the immune system and helps the thyroid gland.

TOMATO SAUCE: Tomatoes are rich in lycopene, a substance that may protect against some cancers. Some research suggests that men who eat tomato sauce regularly are less likely to get prostate cancer, but not all studies support this. Tomatoes have many other plant nutrients, too, that support good health. Adding salsa to a burrito or tomato sauce to pasta is an easy way to make a meal more nutritious.

SOY FOODS: The food that offers the best protection against prostate cancer may be soy. That's the finding from a study of 40 nations. Tofu, miso soup, and soy milk are all delicious ways to eat more soy. In Asian countries, people eat up to 90 times more soy foods than Americans eat. And prostate cancer is far less common in those countries.

MIXED VEGETABLES: Vegetables are packed with phytochemicals, nutrients that boost cell health and protect against cancer. There are many different phytochemicals, and the best way to get a variety of them is to eat different colored veggies. "There should be color on your plate at every meal," Bonci says. 

ORANGE VEGETABLES: Orange vegetables are an excellent source of beta-carotene, lutein, and vitamin C. These nutrients may lower your odds of developing an enlarged prostate, according to a large study. Good choices include red bell peppers, carrots, pumpkins, and sweet potatoes.

LEAFY GREEN VEGETABLES: Spinach, collard greens, and kale can help the eyes as well as the prostate. These leafy green vegetables have plenty of lutein and zeaxanthin. Both nutrients protect against cataracts and age-related macular degeneration, an eye disease that impairs vision. 

EGGS: Eggs provide lutein, protein, and iron, but you have to eat the whole egg. One yolk, with 185 mg of cholesterol, fits into the daily limit for healthy people. You might also cut back on high-cholesterol sweets to make room for whole eggs in your diet. If you have high cholesterol, ask your doctor if you should limit how many eggs you eat per week.

HIGH-FIBER CEREAL: Fiber may not sound manly, but it can be a performance enhancer. Executive or athlete, you can't focus on your goals if your gut is acting up. Fiber keeps you full longer and helps your digestive system run smoothly. This doesn't mean you have to give up your favorite cereal -- just try mixing in some shredded wheat. "Don't deprive yourself," Bonci advises, "but add something good."

BROWN RICE: Brown rice is another great source of fiber, and it's easy to dress up with tasty, colorful food. Try adding lean meat, baby spinach, and pineapple. If you don't like the texture, mix some white rice with the brown. Brown rice and other whole grains can help you stay at a healthy weight and lower your risk of heart disease and type 2 diabetes.

BERRIES: "Berries can help you be on top of your game mentally as well as physically," Bonci says. They're loaded with antioxidants that may help lower the risk of cancer. Animal studies suggest blueberries can also enhance memory and thinking. Similar research in people is in its infancy, but looks promising. When fresh berries are expensive or tough to find, try buying them frozen and making a shake.

COFFEE: When you need a pick-me-up, Bonci recommends making a good old-fashioned cup of joe. Research shows it can make you more alert, and plain coffee has almost no calories. This makes it a far better choice than expensive, high-calorie energy drinks.

FOCUS ON THE GOOD STUFF: To change your diet, add good foods rather than denying yourself bad ones. As you get used to eating more fruits, vegetables, lean meats, and whole grains, these foods may come to replace some of the less healthy choices. Dietitian Bonci offers a sports metaphor to sum up the benefits: You'll play better today and stay in the game longer. 

MEDICALLY REVIEWED BY: Nazia Q. Bandukwala, DO, WebMD, on November 22, 2022

REFERENCES:

American Optometric Association.
American Urological Association Foundation.
Harvard School of Public Health.
Journal of Agriculture and Food Chemistry, January 2010.
Journal of Pain, September 2010.
Kuehl, K. Journal of the International Society of Sports Nutrition, 2010.
Leslie Bonci, MPH, RD, director of sports nutrition, University of Pittsburgh Medical Center; nutritional consultant to the Pittsburgh Steelers.
MedlinePlus.
National Institutes of Health.
News Release, National Cancer Institute.
Nutrition Research, February 2009.
Oregon Health and Science University.
Oregon State University's Linus Pauling Institute.
USDA Nutrition Evidence Library.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

14 Fruits and Vegetables You Need to Eat This Fall

 

AUTUMN HARVEST: Cranberries and gourds have had a nice run, but it’s time for them to share the spotlight with some other fall fruits and veggies. You may have to look outside your local grocery store for a few of them, but they’re worth the trip off the beaten path. 

PERSIMMONS: These tree fruits came to California via China and Japan in the 19th century. Most are best eaten when they’re still crispy. But one kind called hachiya, grown mostly in Japan, is meant to be eaten only after the flesh gets soft as jelly.

FENNEL: You can use the leaves as an herb -- the aroma and taste are like licorice without the sweetness. And you can roast the roots, or “bulbs,” with other root vegetables -- turnips, carrots, rutabaga, parsnips -- for a perfect fall side dish.

ENDIVE: Though often yellow, white, or purple in color, it’s one of the great varieties of peppery salad “greens” harvested in the fall. That’s when they begin to soften and sweeten. Slightly bitter, with a refreshing crunch, one kind of endive has leaves that are perfect to use as edible serving spoons for appetizers.

HUCKLEBERRIES: They look like blueberries, but they're rarer and sweeter. The most sought-after ones grow in the moist environment of the Pacific Northwest. If you’re picking them yourself, remember they’re also a favorite of bears.

QUINCE: This fruit is often used in jellies and jams, including membrillo, a very thick jam the Spanish eat with cheese. Quinces are related to apples and pears but better able to survive extremes of temperature and drought.

BRUSSELS SPROUTS: Also known as “the vegetable you used to hate,” Brussels sprouts got a makeover when American chefs started roasting them to a delicious crisp with olive oil or pan-frying them with caramelized onions. Now they have a new taste and a new stylish image to match.

RUTABAGA: This sweet, nutty root vegetable is best harvested in the fall and is great to bake together with fennel and turnips for a delicious fall and winter side dish.

JAPANESE SWEET POTATOES: Also known as oriental potatoes, these have a yellow-white flesh and purple skin, unlike their more traditional bright-orange cousins. They’re also sweet, but they have a unique flavor and are packed with healthy vitamins and nutrients. In Japan, they’re used to make liquor as well.

JUJUBE: This unusual fruit grows on trees and may be eaten fresh, in early fall, just as it turns from green to brown. It also dries on the tree without any outside help. The result is a hardier form of the fruit that lasts much longer and has a flavor similar to dates, though not as sweet.

POMEGRANATES: The beautiful ruby red seeds of this fruit are delicious on their own, on top of a salad, or mixed with yogurt. They’re also used in Persian cooking to make sauces, syrups, and spectacular savory stews.

ASIAN PEAR: Firm and crisp like an apple, this fruit has a pleasant, sweet flavor. It’s delicious on its own or with some yogurt and is a great addition to salads as well. With careful handling, it can have a long shelf life.

GRAPES: The traditional fall harvest of grapes is cause for celebration for winemakers across the globe. But, of course, grapes are good to eat fresh as well -- on their own or added to dishes. Along with walnuts, they can liven up traditional chicken salad.

PUMPKIN: More than a Halloween decoration, this gourd can be healthy and delicious. And not just in pie, either -- it can be pureed for soup, roasted for a side dish, and even made into a milkshake.

SHALLOTS: Like leeks, onions, and garlic, shallots are praised for their mild, sweet flavor, especially when cooked. Try them in recipes in place of onions, or raw in salads and marinades.

MEDICALLY REVIEWED BY: Christine Mikstas, RD, LD, WebMD, on September 09, 2020

SOURCES: 

National Gardening Association.

Montana Fish, Wildlife, and Parks.

United States Department of Agriculture.

Royal Horticultural Society.

My Persian Kitchen.

Nutrition and You.

Epicurious.

Endive.com.

GardeningKnowHow.com.

USDA.gov.

The Chronicle Herald.

SweetPotatoes.com.

Garden.org.

MyPersianKitchen.com.

Cooking Light.

SpecialtyProduce.com.

Napa Valley Vintners.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.  

“Great Food Combos for Losing Weight”

 

POWER PAIRS: When it comes to slimming down, two (or more) foods can be better than one. That’s because each has different nutrients that work together. As a team, they can help you fend off hunger, stay full longer, and burn fat or calories better than they would solo.

AVOCADO AND DARK LEAFY GREENS: A spinach or kale salad is low in calories and high in nutrients, but it can leave you wanting more. To make it more filling, top it with avocado. It’s likely to be more satisfying since it has a kind of good fat (monounsaturated) that staves off hunger. Bonus: Avocado also helps your body absorb more of the veggies’ disease-fighting antioxidants.

CHICKEN AND CAYENNE PEPPER: Chicken breasts are known to be good for weight loss, and for good reason. One breast serves up 27 grams of protein for fewer than 150 calories. Protein takes longer to digest, and that can keep you full longer. Spice up this dinner staple with a rub or sauce made with cayenne pepper. It may boost your calorie burn and make you less hungry.

OATMEAL AND WALNUTS: A simple way to slim down: Eat the rough stuff. Simply adding more fiber to your diet can lead to weight loss. That’s because your body can’t break down fiber, so it slows down digestion and takes up space in your stomach. With 4 grams of fiber per cup, oatmeal can be a good source. Walnuts can add about another 2 grams, plus satisfying protein and crunch.

EGGS, BLACK BEANS AND PEPPERS: Start your day with this protein-packed scramble. According to research in the Journal of the American College of Nutrition, people who had eggs for breakfast ate less for the rest of a day and a half than those who had a bagel. Black beans and peppers make this morning meal even more filling, thanks to a double dose of fiber.

BEAN AND VEGETABLE SOUP: Add a broth-based vegetable soup to your lunch or dinner. The liquid fills your stomach, leaving less room for higher-calorie foods. One study showed that people who started with soup ate 20% fewer calories during a meal. Stirring in beans, such as chickpeas or black beans, can give it more staying power because they’re high in protein and fiber.

STEAK AND BROCCOLI: Too tired to hit the gym? This meal can help you out. Beef is rich in protein and iron, which your body uses to build red blood cells. They take oxygen to your organs, so falling short in those can zap your energy. Broccoli is the perfect side, because its vitamin C helps your body take in iron. A half-cup of this veggie has 65% of all the vitamin C you need in a day.

GREEN TEA AND LEMON: If you need a pick-me-up, brew some green tea. The low-calorie drink is packed with antioxidants called catechins, which may help you burn more calories and fat. One study suggested that drinking 4 cups of green tea every day may lead to decreases in weight and blood pressure. To make it even healthier, add a squeeze of lemon -- it helps your body absorb them.

SALMON AND SWEET POTATO: Fish is often called “brain food,” but it’s also good for your waist. Its omega-3 fats may help you lose body fat, and salmon is a top source. Plus, one 3-ounce serving packs in 17 grams of protein. Serve it with a baked sweet potato for a filling yet light meal. A 5-inch-long spud has 4 grams of fiber and just 112 calories.

YOGURT AND RASPBERRIES: This creamy treat may help turn up the fat burn. Research suggests that people who get more calcium and vitamin D as part of a weight loss plan shed more fat than those who don’t. So, look for a vitamin D-fortified yogurt, which serves up about 35% of all the calcium you need in a day. Top it with half a cup of raspberries for sweetness and 4 grams of fiber.

MUSHROOMS AND GROUND BEEF: You can eat burgers and lose weight -- the key is to swap at least 50% of the meat for chopped or ground mushrooms. With only 16 calories a cup, they can lighten any dish made with ground beef without skimping on flavor. They may also help keep your blood sugar levels steady, which helps curb cravings.

OLIVE OIL AND CAULIFLOWER: At just 27 calories a cup, cauliflower is a diet-friendly food. It’s also low on the glycemic index (GI), a measure of how much a food raises your blood sugar. One study showed that low-GI vegetables led to more weight loss than starchier ones, such as peas and corn. Drizzle chopped cauliflower with olive oil and roast it -- this brings out the flavor, and olive oil’s fats can curb your appetite by making you feel full.

PISTACHIOS AND AN APPLE: Need a midday snack? This combo offers protein, healthy fats, and fiber to fend off hunger. With about 160 calories for 50 of them, pistachios are one of the lowest-calorie nuts. Plus, they’re usually packaged in their shells, which can slow you down and keep you from munching mindlessly. The apple adds sweetness and crunch to your treat, along with 4 grams of fiber.

FISH, WHOLE WHEAT TORILLA AND SALSA: One of the top reasons weight loss efforts fail is taste. Eating bland foods at every meal can lead to a junk food binge. So, it’s important to have healthy, flavorful dishes in your lineup. Fish tacos are a perfect example: Make them with white fish for lean protein and a whole-wheat tortilla for fiber. Top them with some salsa for extra vitamins.

DARK CHOCOLATE AND ALMONDS: Swearing off sweets sounds like a good way to drop pounds, but it can backfire. Nixing them altogether can lead to overeating. With about 7 grams of sugar per ounce, dark chocolate is one dessert you can feel good about eating. Pairing it with high-protein almonds keeps your blood sugar levels steady, and that can keep you satisfied longer.

REVIEWED BY: Melinda Ratini, DO, MS, WebMD, on October 06, 2020

SOURCES:

Heather Mangieri, RDN, spokeswoman, Academy of Nutrition and Dietetics.

Jessica Crandall, RDN, spokeswoman, Academy of Nutrition and Dietetics.

Wien, M. Nutrition Journal, November 2013.

Unlu, N. The Journal of Nutrition, March 2005.

USDA National Nutrient Database.

Ludy, M. Physiology & Behavior, March 2011.

Ma, Y. Annals of Internal Medicine, February 2015.

Vander Wal, J. Journal of the American College of Nutrition, December 2005.

Flood, J. Appetite, April 2007.

Kim, S. The American Journal of Clinical Nutrition, May 2016.

National Institutes of Health Office of Dietary Supplements: “Vitamin C.”

Nagao, T. The American Journal of Clinical Nutrition, January 2005.

Green, R. Molecular Nutrition Food Research, September 2007.

Buckley, J. Nutrients, December 2010.

Zhu, W. Nutrition Journal, January 2013.

Miller, A. Journal of Food Science, September 2014.

Marsales, H. The FASEB Journal, April 2014.

Bertola, M. PLoS Medicine, September 2015.

Schwartz, G. Cell Metabolism, October 2008.

Cottone, P. PNAS, November 2009.

Tan, S. European Journal of Clinical Nutrition, November 2013.

Much Love, Dr.Shermaine, #InformativeRead #PleaseShare #HealthyBodySoulAndSpirit #IWantYou2LiveWell #FeelFree2SignUpAndFollow

The Goal is to Always Make You Aware of What Concerns Your Body, Soul and Spirit, So You Can Have Open, Honest and Frequent Discussions With Your Physicians and Counselors. You Can’t Treat or Cure What You Don’t Know is Sick.
 
"It's Not Selfish to Love Yourself, Take Care of Yourself and to Make Your Happiness a Priority. It's a Necessity." (Mandy Hale)

"Self-Care is Not Selfish. You Cannot Serve From an Empty Vessel." (Eleanor Brown)

The contents of the WebMD and Self-Care With Dr. Shermaine Sites, such as text, graphics, images, and other material contained on the WebMD and Self-Care With Dr. Shermaine Sites ("Content") are for informational purposes only. The Content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on the WebMD and Self-Care With Dr. Shermaine Sites!

If you think you may have a medical emergency, call your doctor or 911 immediately. WebMD and Self-Care With Dr. Shermaine does not recommend or endorse any specific tests, physicians, products, procedures, opinions, or other information that may be mentioned on the Sites. Reliance on any information provided by WebMD, WebMD employees, others appearing on the Site at the invitation of WebMD, and Self-Care With Dr. Shermaine or other visitors to the Sites is solely at your own risk.