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Nutrition

Back Clinic Nutrition Team. Food provides people with the necessary energy and nutrients to be healthy. By eating various foods, including good quality vegetables, fruits, whole-grain products, and lean meats, the body can replenish itself with the essential proteins, carbohydrates, fats, vitamins, and minerals to function effectively. Nutrients include proteins, carbohydrates, fats, vitamins, minerals, and water. Healthy eating does not have to be hard.

The key is to eat various foods, including vegetables, fruits, and whole grains. In addition, eat lean meats, poultry, fish, beans, and low-fat dairy products and drink lots of water. Limit salt, sugar, alcohol, saturated fat, and trans fat. Saturated fats usually come from animals. Look for trans fat on the labels of processed foods, margarine, and shortenings.

Dr. Alex Jimenez offers nutritional examples and describes the importance of balanced nutrition, emphasizing how a proper diet combined with physical activity can help individuals reach and maintain a healthy weight, reduce their risk of developing chronic diseases, and promote overall health and wellness.


Tomatillos: Health Benefits And Nutritional Facts

Tomatillos: Health Benefits And Nutritional Facts

For individuals looking to add other fruits and vegetables to their diet, can adding tomatillos provide variety and nutrition?

Tomatillos: Health Benefits And Nutritional Facts

Tomatillo

Tomatillos are a fruit that can bring a bright citrus flavor to various dishes.

Nutrition

The U.S. Department of Agriculture provides the following information for one medium/34g tomatillo. (FoodData Central. U.S. Department of Agriculture. 2018)

  • Calories – 11
  • Carbohydrates – 2 grams
  • Fat – 0.3 grams
  • Protein – 0.3 grams
  • Fiber – 0.7 grams
  • Sodium – 0.3 milligrams
  • Sugars – 1.3 grams

Carbohydrates

Fats

  • Tomatillos contain less than half a gram in one medium-sized tomatillo.

Protein

  • There is less than half a gram of protein per tomatillo.

Vitamins and Minerals

Tomatillos provide:

  • Vitamin A
  • Vitamin C
  • Potassium
  • And provide several other micronutrients in smaller doses.

Benefits

Tomatillo’s health benefits include the following.

Cardiovascular Health

Tomatillos provide a heart-healthy dietary addition. They are naturally low in sodium and rich in potassium, which could help regulate blood pressure. They provide vitamins A and C and antioxidants against free radicals.

The American Heart Association recommends the consumption of a variety of fruits and vegetables daily for various benefits. One of them is their fiber content. Fiber is the indigestible part of carbohydrates that can help decrease cholesterol by binding and removing cholesterol from the body. Tomatillos contain about one gram of fiber, a recommended addition to a heart-healthy diet. (American Heart Association. 2023)

Potentially Help Reduce Cancer Risk

Tomatillos have several antioxidants with cancer-preventing properties. They are a source of phytochemicals known as withanolides. These natural plant compounds have been shown to induce apoptosis/cell death in colon cancer cells. (Peter T. White et al., 2016) Diets high in fruits and vegetables have been associated with lower risks of cancer, making tomatillos a welcome addition to a high-antioxidant nutrition plan focused on cancer prevention.

Arthritis Symptoms Improvement

The withanolide antioxidants are also anti-inflammatory. Research on withanolides demonstrates clinical benefits in the alleviation of symptoms of osteoarthritis and rheumatoid arthritis. (Peter T. White et al., 2016) Tomatillos may help reduce inflammation, which can make arthritis more manageable.

Vision Loss Prevention

Tomatillos provide a healthy source of key nutrients for eye health. Lutein and zeaxanthin are antioxidants that concentrate in the retina and help protect against environmental deterioration. Tomatillos provide:

Weight Loss

Tomatillos are a low-calorie whole food ingredient. Because of their high water content, it’s possible to fill up without adding excess calories. Fresh salsa made with tomatoes or tomatillos is a healthy, flavorful choice that is virtually free of added sugars. (The National Kidney Foundation. 2014)

Adverse Effects

Tomatillos are part of the nightshade family. While there is no conclusive evidence confirming any harmful effects, some individuals report experiencing sensitivity to them. (Cleveland Clinic. 2019) Individuals who believe they may be sensitive to tomatillos should consult a registered dietitian to determine the root cause and ways to improve tolerance.

Allergies

  • Although rare, serious reactions, including anaphylaxis, are possible even if the individual shows no signs of a tomato allergy.
  • Individuals unsure about an allergy to tomatillos should see an allergist for testing.

Varieties

  • Different varieties include yellow, green, and purple. (MacKenzie J. 2018)
  • Rendidora is a green variety that grows upright with a high yield.
  • Gulliver Hybrid, Tamayo, Gigante, and Toma Verde are also green but grow in a sprawling pattern.
  • Some purple varieties include Purple Hybrid, De Milpa, and Coban. (Drost D, Pedersen K. 2020)

Choosing

  • Choose tomatillos that are firm and green but large enough that they fill up the husks.
  • When they ripen too long, their flavor becomes bland. (MacKenzie J. 2018)

Storage and Safety

  • Tomatillos can last months in their husks, spread out in a well-ventilated area. (MacKenzie J. 2018)
  • Keep them in a paper bag in the refrigerator for no longer than 2 weeks if using sooner.
  • Do not store in plastic, as this can cause spoilage.
  • For extended storage, tomatillos may be frozen or canned.
  • Remove the husks, wash them, and dry them before eating or preparing them for long-term storage.

Preparation

Tomatillos have a distinct flavor and firm texture. They can be eaten whole with no need to seed or core them. (Drost D, Pedersen K. 2020) Use tomatillos for:

  • Raw
  • Salsa verde
  • As a topping
  • Sandwiches
  • Salads
  • Soups
  • Stews
  • Fried
  • Broiled
  • Roasted for a side dish
  • Added to smoothies

The Healing Diet: Combat Inflammation, Embrace Wellness


References

FoodData Central. U.S. Department of Agriculture. (2018). Tomatillos, raw. Retrieved from fdc.nal.usda.gov/fdc-app.html#/food-details/168566/nutrients

American Heart Association. (2023). How to Eat More Fruit and Vegetables (Healthy Living, Issue. www.heart.org/en/healthy-living/healthy-eating/add-color/how-to-eat-more-fruits-and-vegetables

White, P. T., Subramanian, C., Motiwala, H. F., & Cohen, M. S. (2016). Natural Withanolides in the Treatment of Chronic Diseases. Advances in experimental medicine and biology, 928, 329–373. doi.org/10.1007/978-3-319-41334-1_14

National Institutes of Health, Office of Dietary Supplements. (2023). Vitamin A: Fact Sheet for Health Professionals. Retrieved from ods.od.nih.gov/factsheets/VitaminA-HealthProfessional/

The National Kidney Foundation. (2014). 6 of the Best and Worst Condiments for Health (Kidney Basics, Issue. www.kidney.org/news/ekidney/july14/7_Best_and_Worst_Condiments_for_Health

Cleveland Clinic. (2019). What’s the Deal With Nightshade Vegetables? (healthessentials, Issue. health.clevelandclinic.org/whats-the-deal-with-nightshade-vegetables/

Jill, M. (2018). Growing Tomatillos and Ground Cherries in Home Gardens. extension.umn.edu/vegetables/growing-tomatillos-and-ground-cherries#harvest-and-storage-570315

Drost D, P. K. (2020). Tomatillos in the Garden (Horticulture, Issue. digitalcommons.usu.edu/cgi/viewcontent.cgi?article=2658&context=extension_curall

Health Benefits of Oven Roasted Potatoes

Health Benefits of Oven Roasted Potatoes

For a hearty side of potatoes, can oven roasting and paying attention to portion size make for a healthy meal?

Health Benefits of Oven Roasted Potatoes

Oven Roasted Potatoes

Potatoes are starchy, but that does not make them unhealthy. This is where individuals need to take portion size into consideration. Starchy foods like potatoes should take up around a quarter of the plate, with room for vegetables and a protein source.

  • Potatoes can provide a good source of vitamin C, calcium, magnesium, potassium, folate, and fiber.
  • Potatoes are almost fat-free. (U.S. Department of Agriculture. 2019)
  • Potatoes contain certain antioxidants – lutein and zeaxanthin.
  • These antioxidants help protect eyesight and help lower the risk of macular degeneration, which can lead to vision loss. (Umesh C. Gupta Subhas C. Gupta 2019)

Ingredients

  • 2 pounds red or white potatoes, with skin left on.
  • 2 tablespoons olive oil.
  • 2 tablespoons fresh minced rosemary.
  • 1 teaspoon garlic, chopped.
  • 1/2 teaspoon salt.
  • 1/4 teaspoon black pepper.

Preparation

  • Preheat the oven to 425F.
  • Wash the potatoes and let them dry.
  • The potatoes don’t need to be peeled, but cut out surface blemishes.
  • Cut large potatoes into 2-inch pieces.
  • If using small potatoes, they can be left whole.
  • Place on a baking dish in a single layer.
  • Drizzle olive oil.
  • Add the rosemary, garlic, salt, and pepper.
  • Toss the potatoes until they are evenly coated.
  • Roast uncovered for 45 minutes to 1 hour, turning occasionally.
  • The potatoes are done when easily pierced with a fork.

Variations and Substitutions

  • Dried rosemary can be used instead of fresh rosemary, but not as much is needed.
  • 2 teaspoons will suffice.
  • If there is no rosemary, thyme or oregano can be used.
  • Another option is using a combination of favorite herbs.

Cooking and Serving

  • When roasting, don’t over-crowd the potatoes on the baking pan, as this can cause them to cook unevenly or become mushy.
  • Ensure the potatoes are spread out and distributed in a single layer.
  • Choose potatoes that are firm and don’t have a green tint.
  • Green-tinted potatoes contain a compound called solanine.
  • Solanine has a bitter flavor and can be harmful if eaten in large amounts. (U.S. Department of Agriculture. 2023)
  • The potatoes can be spiced up to add more flavor. Try with spicy ketchup, hot sauce, or aioli.
  • Oven-roasted potatoes are great with vegetarian meals.
  • Serve with Swiss chard, black beans, or chickpeas for a healthy, balanced meal.

Eating Right To Feel Better


References

U.S. Department of Agriculture. FoodData Central. (2019). Potatoes.

Umesh C. Gupta, Subhas C. Gupta. (2019). The important role of potatoes, an underrated vegetable food crop in human health and nutrition.  Current Nutrition & Food Science. 15(1):11-19. doi:10.2174/1573401314666180906113417

U.S. Department of Agriculture. (2023). Are green potatoes dangerous?

Discover the Benefits of Oat Milk: A Complete Guide

Discover the Benefits of Oat Milk: A Complete Guide

For individuals switching to non-dairy and plant-based diets, can oat milk be a beneficial substitute for non-dairy milk drinkers?

Discover the Benefits of Oat Milk: A Complete Guide

Oat Milk

Oat milk is a dairy-free, lactose-free alternative nearly free of saturated fats, has more protein than most nut-based kinds of milk, adds fiber, and offers a healthy dose of B vitamins and minerals. It contains steel-cut or whole oats soaked in water that are then blended and strained with a cheesecloth or special milk bag that is cheaper to make than almond milk and is environmentally friendly.

Nutrition

Individuals can acquire 27% of daily calcium, 50% of daily vitamin B12, and 46% of daily B2. The nutritional information is for one serving of 1 cup of oat milk. (USDA FoodData Central. 2019)

  • Calories – 120
  • Fat – 5 grams
  • Sodium – 101 milligrams
  • Carbohydrates – 16 grams
  • Fiber – 1.9 grams
  • Sugars – 7 grams
  • Protein – 3 grams
  • Calcium – 350.4 milligrams
  • Vitamin B12 – 1.2 micrograms
  • Vitamin B2 – 0.6 milligrams

Carbohydrates

  • According to the United States Department of Agriculture, the number of carbohydrates in a cup of oat milk is 16, higher than other milk products.
  • However, the carbohydrates come from fiber and not fat.
  • Because oat milk is made from steel-cut or whole oats, there is more fiber per serving than cow’s milk, which offers no fiber, and almond and soy, which only contain one gram of fiber per serving.

Fats

  • Oat milk contains no fatty acids, no total saturated fat, and no total trans fats.
  • The milk does have 5 grams of total lipid fats.

Protein

  • Compared to cow’s and soy milk, oat milk has less protein, with only 3 grams per serving.
  • But compared to other substitutes, like almond milk and rice milk, oat milk provides more protein per serving.
  • This is beneficial for individuals following a vegan or dairy-free diet.

Vitamins and Minerals

  • Oat milk contains thiamin and folate, both B vitamins necessary for energy production.
  • The milk also has minerals, including copper, zinc, manganese, magnesium, and trace amounts of vitamins and minerals such as vitamin D, A IU, riboflavin, and potassium.
  • Most commercial oat milk is fortified with vitamins A, D, B12, and B2.

Calories

  • One serving of oat milk, about 1 cup, provides approximately 120 calories.

Benefits

Dairy Milk Alternative

  • Dairy allergies are common.
  • Around 2 to 3% of children younger than three years old are allergic to milk. (American College of Allergy, Asthma & Immunology. 2019)
  • 80% outgrow the allergy, but the remaining 20% still deal with the allergy into adulthood, making dairy alternatives necessary.
  • An alternative to dairy milk for:
  • Allergies to dairy
  • Lactose intolerance
  • Following a vegan/dairy-free diet
  • Oat milk offers some of the same health benefits as cow’s milk, that include:
  • Protein to build and repair tissues.
  • Maintain hair and nail health.
  • Calcium for strong bones.
  • Macronutrients like folate help make red and white blood cells.

Lowers Cholesterol

  • A review determined that consuming oats and oat products has a profound effect in lowering total and LDL cholesterol levels. (Susan A Joyce et al., 2019)
  • The researchers found significant support between oat beta-glucans and blood cholesterol levels, showing that adding oats to one’s diet can help lower the risk of cardiovascular disease.

Cancer Fighting Properties

  • According to a review of plant-based milk alternatives, oat milk may contain anti-cancer properties and high nutritional value. (Swati Sethi et al., 2016)

Bowel Movement Regulation

  • Because a great deal of carbohydrates in oat milk come from fiber, it is also higher in fiber than regular milk.
  • Fiber can help because the nutrient absorbs water to regulate bowel movements and decrease constipation.
  • Only 5% of the population acquires daily fiber recommendations, making oat milk a healthy option. (Diane Quagliani, Patricia Felt-Gunderson. 2017)

Eco Friendly

  • Today the world is more mindful of the environmental impacts of farming. (American Society for Nutrition. 2019)
  • Spending on alternative milk has risen, and the consumption of dairy milk has dropped, not only for the benefits and taste but because of environmental concerns.
  • Dairy milk uses nine times more land to make one liter compared to rice milk, soy milk, almond milk, or oat milk.

Allergies

  • Oat milk is a beneficial alternative for individuals who are lactose intolerant or suffer from any other type of dairy allergy or those who have a nut allergy and can’t drink almond milk.
  • However, individuals should be careful of intake if they have celiac disease or any type of wheat allergy/sensitivity.
  • Individuals can still drink oat milk, but the labels need to be read to make sure the product contains gluten-free wheat.
  • Oats are gluten-free, but manufacturers often process them using the same equipment as other wheat products, which could cause a reaction.

Adverse Effects

  • Oat milk can contain acidity-regulating phosphates, which are common additives in processed foods and are linked to kidney disease.
  • Individuals will want to watch oat milk intake if they are prone to kidney stones. (Girish N. Nadkarni, Jaime Uribarri. 2014)
  • Individuals who eat a lot of processed foods might want to rotate with another non-dairy alternative milk to limit phosphate consumption.

Varieties

  • Many companies have their own oat milk, which is available at grocery and health food stores.
  • Additionally, the milk may come in multiple flavors, including vanilla and chocolate.
  • Several companies have also used their milk to create dairy-free ice creams.
  • Oat milk is available year-round.
  • Once opened, place store-bought oat milk in the refrigerator that will last 7 to 10 days.

Preparation

  • Individuals can make their own oat milk.
  • Use rolled or steel-cut oats with water, blend together, and strain.
  • Place the oats in a large bowl, cover them with water, and soak for at least four hours.
  • The next day, drain, rinse, blend in cold water, strain, and whisk.

Functional Medicine’s Influence Beyond Joints


References

USDA FoodData Central. (2019). The Original Oat-Milk.

American College of Allergy, Asthma & Immunology. (2019). Milk & Dairy.

Joyce, S. A., Kamil, A., Fleige, L., & Gahan, C. G. M. (2019). The Cholesterol-Lowering Effect of Oats and Oat Beta Glucan: Modes of Action and Potential Role of Bile Acids and the Microbiome. Frontiers in nutrition, 6, 171. doi.org/10.3389/fnut.2019.00171

Sethi, S., Tyagi, S. K., & Anurag, R. K. (2016). Plant-based milk alternatives an emerging segment of functional beverages: a review. Journal of food science and technology, 53(9), 3408–3423. doi.org/10.1007/s13197-016-2328-3

Quagliani, D., & Felt-Gunderson, P. (2016). Closing America’s Fiber Intake Gap: Communication Strategies From a Food and Fiber Summit. American journal of lifestyle medicine, 11(1), 80–85. doi.org/10.1177/1559827615588079

American Society for Nutrition. (2019). Going nuts about milk? Here’s what you need to know about plant-based milk alternatives.

Nadkarni, G. N., & Uribarri, J. (2014). Phosphorus and the kidney: What is known and what is needed. Advances in nutrition (Bethesda, Md.), 5(1), 98–103. doi.org/10.3945/an.113.004655

A Nutritional Overview of Sunflower Seeds

A Nutritional Overview of Sunflower Seeds

For individuals looking for a quick healthy snack, can adding sunflower seeds to one’s diet provide health benefits?

A Nutritional Overview of Sunflower Seeds

Sunflower Seeds

Sunflower seeds are the fruit of the sunflower plant. They have been found to contain antioxidants, vitamins, and minerals, which can help maintain immune system health, heart health, and more. Regularly grabbing a handful as a snack or adding to salads, oatmeal, baked goods, tuna salad, pasta, and vegetable toppings can help increase energy levels, reduce inflammation, and support general body health.

Benefits

Sunflower seeds are beneficial for various bodily functions and protect against certain chronic health conditions. They can help with the following: (Bartholomew Saanu Adeleke, Olubukola Oluranti Babalola. 2020) (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Inflammation

  • The seed’s high vitamin E value, combined with flavonoids and various plant compounds, can help reduce inflammation.
  • Research suggests that eating seeds at least five times a week may reduce inflammation and lower the risk of developing certain diseases. (Rui Jiang et al., 2006)

Heart Health

  • They are high in healthy fats, like polyunsaturated and monounsaturated fats.
  • Plant sterols, or the natural compounds in sunflower seeds, are recommended for their cholesterol-lowering properties. (University of Wisconsin Health. 2023)
  • Data show sunflower and other seeds consumption may lower rates of heart disease, high blood pressure, and high cholesterol.

Energy

  • The seeds contain vitamin B, selenium, and protein, which can help energize the body throughout the day.
  • These nutrients support blood circulation, oxygen delivery, and food conversion into energy.

Immune System Support

  • Sunflower seeds contain minerals and nutrients like zinc and selenium that help the body’s natural ability to defend against viruses and bacteria.
  • These minerals translate into benefits like immune cell maintenance, inflammation reduction, infection protection, and an overall increase in immunity.

Nutrition

Individuals don’t need to consume a lot of sunflower seeds to gain the nutritional benefits. Inside is a well-rounded mix of healthy fats, antioxidants, and other nutrients. Inside a 1-ounce portion of roasted sunflower seeds/without salt: (U.S. Department of Agriculture. 2018)

  • Calories – 165
  • Carbohydrates – 7 grams
  • Fiber – 3 grams
  • Sugar – 1 grams
  • Protein – 5.5 grams
  • Total fat – 14 grams
  • Sodium – 1 milligrams
  • Iron – 1 milligram
  • Vitamin E – 7.5 milligrams
  • Zinc – 1.5 milligrams
  • Folate – 67 micrograms

Female Health

  • When it comes to female reproductive health, there are aspects that the seeds may be able to help support.
  • The seed’s rich amounts of vitamin E, folate, phosphorus, and healthy fats are crucial for fetal development and maternal health.
  • In addition, the seeds’ phytochemicals can support digestion and the immune system, which can be beneficial during pregnancy. (National Institutes of Health Office of Dietary Supplements. 2021)

Male Health

  • Sunflower seeds can help males acquire protein for muscle-building.
  • As an alternative to meat, these seeds contain a healthy amount of plant-based protein without the additional saturated fat or cholesterol of meat.
  • A handful provides this nutrient for those who don’t get the daily potassium requirement. (Ancuţa Petraru, Florin Ursachi, Sonia Amariei. 2021)

Shelled Seeds and Salt Intake

  • Sunflower seeds naturally do not contain high amounts of sodium, but they are often packaged with added salt that can potentially sabotage their nutritional benefits.
  • The shells are usually coated in salt for flavor, as much as 70 milligrams for every 1 ounce of seeds.
  • High in calories, individuals should consider moderating portions to one-quarter cup and eating the unsalted varieties. (U.S. Department of Agriculture. 2018)

Other Ways To Incorporate Seeds Into Meals

Other ways to add sunflower seeds to meals include:

  • Sprinkling them on chicken or a tuna salad.
  • Salad topping.
  • Topping for cereal and oatmeal.
  • Mixing them into batter for baked goods, like cookies.
  • Adding them to homemade or grocery store trail mix.
  • Grinding the seeds for a flour coating for meat or fish.
  • Sprinkling them into vegetable dishes, casseroles, stir-fries, and pasta.
  • Sunflower butter can be an alternative to peanut or other nut butters.

Sports Injury Rehabilitation


References

Adeleke, B. S., & Babalola, O. O. (2020). Oilseed crop sunflower (Helianthus annuus) as a source of food: Nutritional and health benefits. Food science & nutrition, 8(9), 4666–4684. doi.org/10.1002/fsn3.1783

Petraru, A., Ursachi, F., & Amariei, S. (2021). Nutritional Characteristics Assessment of Sunflower Seeds, Oil and Cake. Perspective of Using Sunflower Oilcakes as a Functional Ingredient. Plants (Basel, Switzerland), 10(11), 2487. doi.org/10.3390/plants10112487

Jiang, R., Jacobs, D. R., Jr, Mayer-Davis, E., Szklo, M., Herrington, D., Jenny, N. S., Kronmal, R., & Barr, R. G. (2006). Nut and seed consumption and inflammatory markers in the multi-ethnic study of atherosclerosis. American journal of epidemiology, 163(3), 222–231. doi.org/10.1093/aje/kwj033

University of Wisconsin Health. (2023). Health facts for you: Plant stanols and sterols.

U.S. Department of Agriculture. (2018). Seeds, sunflower seed kernels, dry roasted, without salt.

National Institutes of Health Office of Dietary Supplements. (2021). Vitamin E: Fact Sheet for Health Professionals.

U.S. Department of Agriculture. (2018). Seeds, sunflower seed kernels, toasted, with salt added.

Jalapeño Peppers: The Low-Carb Food That Packs a Punch

Jalapeño Peppers: The Low-Carb Food That Packs a Punch

For individuals looking to spice up their diet, can jalapeño peppers provide nutrition, and be a good source of vitamins?

Jalapeño Peppers: The Low-Carb Food That Packs a Punch

Jalapeño Pepper Nutrition

Jalapeños are one of many types of chili peppers that are used to accent or garnish and add heat to a dish. This pepper variety is generally harvested and sold when it is a glossy dark green but turns red as it matures. The following nutrition information for one 14-gram jalapeño pepper. (FoodData Central. U.S. Department of Agriculture. 2018)

Calories – 4
Fat – 0.05-grams
Sodium – 0.4 – milligrams
Carbohydrates – 0.5-grams
Fiber – 0.4 – grams
Sugars – 0.6 – grams
Protein – 0.1 – grams

Carbohydrates

  • Jalapeño peppers contain very little carbohydrates and cannot be tested with the standard GI methodology. (Fiona S. Atkinson et al., 2008)
  • 6 grams of carbohydrates in 1-cup serving has an extremely low glycemic load, meaning the peppers do not raise blood sugar levels rapidly or provoke an insulin response. (Mary-Jon Ludy et al., 2012)

Fat

  • Jalapeños have a trace amount of fat that is mostly unsaturated.

Protein

  • The peppers are not a recommended source of protein, as they contain less than a gram of protein in a full cup of sliced jalapeños.

Vitamins and Minerals

  • One pepper contains about 16 milligrams of vitamin C, about 18% of the recommended daily allowance/RDA.
  • This vitamin is important for many essential functions, including wound healing and immune function, and must be acquired through diet. (National Institutes of Health Office of Dietary Supplements. 2021)
  • Jalapeños are a good source of vitamin A, which supports skin and eye health.
  • In 1/4 cup sliced jalapeño peppers, individuals acquire around 8% of the recommended daily amount of vitamin A for men and 12% for women.
  • Jalapeños are also a source of vitamins B6, K, and E.

Health Benefits

Many health benefits have been attributed to capsaicin which is the substance that generates the heat in the peppers, including alleviating pain and itching by blocking a neuropeptide that transmits those signals to the brain. (Andrew Chang et al., 2023)

Pain Relief

  • Research shows capsaicin – supplements or topical ointments/creams – can relieve nerve and joint pain. (Andrew Chang et al., 2023)

Lower the Risk of Heart Disease

  • A study of individuals with low levels of healthy HDL cholesterol, who are at risk of coronary heart disease/CHD, showed that capsaicin supplements improved risk factors for CHD. (Yu Qin et al., 2017)

Reduce Inflammation

Allergies

  • Hot peppers are related to sweet or bell peppers and are members of the nightshade family.
  • Allergies to these foods are possible but rare. (American Academy of Allergy Asthma and Immunology. 2017)
  • Sometimes individuals with pollen allergies can cross-react to raw fruits and vegetables, including different types of peppers.
  • The capsaicin in jalapeño and other hot peppers can irritate the skin and the eyes, even in individuals with no allergies.
  • It is recommended to wear gloves when handling hot peppers and avoid touching your face.
  • Wash hands, utensils, and work surfaces thoroughly when finished.

Adverse Effects

  • When fresh, jalapeño peppers can have varying heat levels.
  • They range from 2,500 to 10,000 Scoville units.

Varieties

  • Jalapeños are one variety of hot peppers.
  • They can be consumed raw, pickled, canned, or smoked/chipotle peppers and are hotter than fresh or canned because they are dried and treated.

Storage and Safety

  • Fresh jalapeños can be stored at room temperature for a few days or in the refrigerator for about a week.
  • Once a jar is opened, keep it in the refrigerator.
  • For an open can of peppers, transfer to a glass or plastic container for refrigerator storage.
  • Peppers can be frozen after preparing by cutting off the stems and scooping out the seeds.
  • Frozen jalapeños are best within 6 months for the best quality, but can be kept for much longer.

Preparation

  • Removing the seeds can help reduce the heat.
  • Jalapeños can be eaten whole or sliced and added to salads, marinades, salsa, or cheeses.
  • Some add jalapeños to smoothies for a spicy kick.
  • They can be used in various recipes for added heat and tanginess.

Chiropractic, Fitness, and Nutrition


References

FoodData Central. U.S. Department of Agriculture. (2018). Peppers, jalapeno, raw.

Atkinson, F. S., Foster-Powell, K., & Brand-Miller, J. C. (2008). International tables of glycemic index and glycemic load values: 2008. Diabetes care, 31(12), 2281–2283. doi.org/10.2337/dc08-1239

Ludy, M. J., Moore, G. E., & Mattes, R. D. (2012). The effects of capsaicin and capsiate on energy balance: critical review and meta-analyses of studies in humans. Chemical senses, 37(2), 103–121. doi.org/10.1093/chemse/bjr100

National Institutes of Health Office of Dietary Supplements. (2021). Vitamin C: Fact Sheet for Health Professionals.

Chang A, Rosani A, Quick J. Capsaicin. [Updated 2023 May 23]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2023 Jan-. Available from: www.ncbi.nlm.nih.gov/books/NBK459168/

Qin, Y., Ran, L., Wang, J., Yu, L., Lang, H. D., Wang, X. L., Mi, M. T., & Zhu, J. D. (2017). Capsaicin Supplementation Improved Risk Factors of Coronary Heart Disease in Individuals with Low HDL-C Levels. Nutrients, 9(9), 1037. doi.org/10.3390/nu9091037

American Academy of Allergy Asthma and Immunology. (2017). Ask the Expert: Pepper Allergy.

The Best Pancakes: The Nutrition Information You Need to Know

The Best Pancakes: The Nutrition Information You Need to Know

For individuals wanting to eat pancakes regularly, are there ways to increase pancake nutrition and lower the calorie and carb counts so they can be included in a balanced diet?

The Best Pancakes: The Nutrition Information You Need to Know

Pancake Nutrition

This high-carbohydrate meal can provide enough energy to fuel a day’s physical activity.

Nutrition

The following nutrition information is provided for:

  1. Calories – 430.8
  2. Fat – 18.77g
  3. Sodium – 693.9mg
  4. Carbohydrates – 55.9g
  5. Fiber – .75g
  6. Sugars – 8.6g
  7. Protein – 8.64g

Pancakes made with whole-wheat flour offer more fiber and protein. The following is nutrition info for two or three whole-wheat pancakes (150g) made from a mix. (Child Nutrition Recipe Box. 2023)

  1. Calories – 348
  2. Fat – 15g
  3. Sodium – 594mg
  4. Carbohydrates – 45g
  5. Fiber – 6g
  6. Sugars – 6g
  7. Protein – 12g

Carbohydrates

Pancakes will increase carbohydrate intake. The body uses carbohydrates as a primary fuel source, making them an important nutrient. However, most nutritionists suggest that individuals get their daily carbohydrates from nutrient-dense sources. Pancakes typically don’t fall into this category. White flour pancakes do not provide much fiber, and around 60 grams of carbohydrates are consumed in this meal. Substituting whole-wheat flour changes the amount to around 6g of fiber or 20% of the daily recommended value.

Fat

Pancakes can include dairy and eggs and are topped with butter that contributes a significant amount of fat. Pancake mix may contain trans fat. Some brands include partially hydrogenated oils. Health experts recommend that individuals limit or completely avoid foods containing trans fat. If the label ingredient list contains partially hydrogenated ingredients, it is recommended to avoid it. (MedlinePlus. 2022)

Protein

Pancakes may provide some protein, which varies based on the type of flour used. Some brands add protein powder to increase intake.

Vitamins and Minerals

Pancakes and ready mixes are generally made from enriched flour. Enriched foods are those that have had nutrients added during the manufacturing process. In most cases, the nutrients, vitamins, and minerals are stripped away, and then some are added back in during processing. Constantly eating enriched bread products limits diet-friendly fiber and nutrients. The enriched flour in pancakes and added sugar and syrup raise blood sugar levels rapidly and then generate hunger shortly afterward.​

Calories

Total nutrition numbers also depend on serving size. The numbers on the label only apply to a single serving which is just two medium pancakes. Many individuals consume 3-4 medium pancakes and double the amount of butter and syrup as well. This can add up to more than 1,000 calories.

Benefits

Whole-wheat pancakes made with whole-grain flour are more nutritious than pancakes made with white flour and can be a delicious way to eat more whole grains. They can be topped with berries or other fruits for added fiber and nutrients.

Digestion

Whole-wheat pancakes made with whole-grain flour provide significant fiber for healthy digestion. Fiber helps with waste evacuation and has prebiotic compounds that fuel beneficial gut bacteria. (Joanne Slavin. 2013)

Improves Hunger Satisfaction

Whole-grain pancakes taste heartier and include fiber that keeps the body fuller longer than pancakes made with faster-digesting refined flour.

Decreases Risk of Heart Disease

A review of studies examining whole grain consumption and heart disease found that eating whole grains was associated with a reduced risk of heart disease. (Dagfinn Aune, et al., 2016)

Reduces Risk of Obesity

Research suggests that whole grain intake reduces the risk of obesity and could help individuals maintain a stable weight. (Katrina R. Kissock et al., 2021) The fiber will also help keep the fuller longer after the meal.

Helps Prevent Birth Defects

Whole-wheat flour is fortified with folic acid, an important B vitamin during pregnancy. Folic acid decreases the risk of neural tube defects, which can affect the development of the brain or spine. (Centers for Disease Control and Prevention. 2022)

Variations

Nutrients for regular pancakes will vary based on the size.

One made-from-scratch small pancake – 3″ across provides:

  • 30 calories
  • 1 gram of protein
  • 5 grams of carbohydrate
  • 0 grams of fiber
  • 1 gram of sugar

One made-from-scratch medium pancake – 5″ across provides:

  • 93 calories
  • 2 grams of protein
  • 15 grams of carbohydrate
  • 0 grams of fiber
  • 2 grams of sugar

One made-from-scratch large pancake – 7″ across provides:

  • 186 calories
  • 4 grams of protein
  • 30 grams of carbohydrate
  • 1 gram of fiber
  • 5 grams of sugar

Making Pancakes

If pancakes are part of a weekly meal plan, try to keep them lower in sugar, fat, and calories.

  1. Make pancakes from scratch without the mix to avoid any trans fats.
  2. Use whole wheat flour to get fiber to increase hunger satisfaction.
  3. Instead of frying the pancakes in oil or butter, use a quality non-stick pan to reduce fat intake.
  4. Use syrup with no sugar.
  5. Top the pancakes with blueberries, raspberries, or strawberries.

Eating Right to Feel Better


References

USDA Food Data Central. (2019). Pancakes, plain, prepared from recipe.

USDA FoodData Central. (2019). Butter, without salt.

USDA FoodData Central. (2019). Syrups, table blends, pancake.

Child Nutrition Recipe Box. (2023). Pancakes – USDA recipe for schools.

MedlinePlus. (2022). Facts about trans fat.

Slavin J. (2013). Fiber and prebiotics: mechanisms and health benefits. Nutrients, 5(4), 1417–1435. doi.org/10.3390/nu5041417

Aune, D., Keum, N., Giovannucci, E., Fadnes, L. T., Boffetta, P., Greenwood, D. C., Tonstad, S., Vatten, L. J., Riboli, E., & Norat, T. (2016). Whole grain consumption and risk of cardiovascular disease, cancer, and all cause and cause specific mortality: systematic review and dose-response meta-analysis of prospective studies. BMJ (Clinical research ed.), 353, i2716. doi.org/10.1136/bmj.i2716

Kissock, K. R., Neale, E. P., & Beck, E. J. (2021). Whole Grain Food Definition Effects on Determining Associations of Whole Grain Intake and Body Weight Changes: A Systematic Review. Advances in nutrition (Bethesda, Md.), 12(3), 693–707. doi.org/10.1093/advances/nmaa122

Centers for Disease Control and Prevention. (2022). Folic acid.

Nutritional Mistakes to Avoid for Muscle Building

Nutritional Mistakes to Avoid for Muscle Building

For individuals trying to build muscle but are not seeing results, can knowing factors like what foods to eat, how to work out, and genetics help achieve meaningful muscle gains?

Nutritional Mistakes to Avoid for Muscle Building

Muscle Growth Nutritional Mistakes

Muscle growth is an important element of overall fitness and health. Individuals can make nutritional mistakes like not eating enough protein or carbohydrates and not properly hydrating themselves which can prevent them from gaining muscle. Factors that contribute to muscle building, include:

  • Nutrition
  • Genetics
  • Training

Individuals who want to increase muscle mass more efficiently can rework these issues to maintain consistency and commitment to exercise and nutrition. Benefits include:

  • Building muscle helps strengthen bones
  • Improves balance
  • Decreases the risk of cardiovascular disease and diabetes.

Building muscle enhances strength and speed and can also reduce the risk of injuries or falls as you age. (American College of Sports Medicine. 2017)

Factors

Experts point out some common mistakes that can hinder muscle growth, like not eating enough protein, not consuming enough calories, overtraining, or practicing improper form and technique. As everybody is different there is no one-size-fits-all approach to building muscle or hypertrophy. These include:

Genetics

  • An individual’s genes contribute to how easy or difficult it can be to build muscle.
  • Some individuals have a higher proportion of fast-twitch muscle fibers, which increases growth potential.
  • The natural distribution of muscle and body fat also varies and can affect the rate and location of muscle growth.
  • There are also differences in individual recovery capabilities that can influence the frequency and intensity of training sessions.

Nutrition

  • Nutrition matters when trying to build muscle. Individuals need to eat enough protein for muscle repair and growth.
  • Individuals may need to consume more calories than they burn to create energy stores.
  • At the same time, individuals need to consume enough carbohydrates and healthy fats to fuel workouts and recovery.

Training

  • Gaining muscle requires regular resistance or strength training exercises.
  • These exercises cause micro tears in muscle fibers, which then repair and grow back stronger and larger.
  • Effective resistance training includes – consistency, intensity, recovery, and progressive overload.
  • Progressive overload means gradually increasing the weight, frequency, or number of repetitions in an exercise routine to challenge the muscles.

Muscle Strength for Healthy Aging

  • Research shows that performing exercises that build muscle mass can slow age-related cognitive decline and decrease the risk of neurodegenerative diseases like Alzheimer’s disease and dementia. (Joseph Michael Northey, et al., 2018)
  • Muscle-building exercise can also improve heart health and lower the risk of cardiovascular diseases. (Johns Hopkins Medicine. 2023)

Nutritional Mistakes

When trying to gain muscle, challenges can affect progress. Some of the most common mistakes that can delay or set back muscle growth and recommendations include.

Not Enough Protein

  • Eating protein like lean meats, dairy products, and seafood, is crucial for muscle repair and growth.
  • Not consuming enough protein makes the body unable to grow muscles, and you’ll see suboptimal improvements.
  • Get enough protein from various sources like beef, lamb, chicken, turkey, fish, eggs, dairy, legumes, and plant-based proteins.
  • However, there is a limit to how much protein the body can use effectively at one time for muscle protein synthesis.
  • It is recommended to distribute protein intake evenly throughout the day, aiming for about 20 to 30 grams of high-quality protein in each meal.

Not Enough Calories

  • Muscles need calories to grow.
  • If the body is in a caloric deficit, the ability to grow muscle is limited.
  • Insufficient calorie intake can create energy deficits, making the body use muscle for energy instead of growing.
  • To fix this, individuals need to consume more calories than calories burned.
  • It can be helpful to track calorie intake with an application to make adjustments as needed.
  • Individuals having trouble increasing their calorie intake or there are questions about what the body needs, consult with a registered dietitian or nutritionist.

Not Enough Carbs

  • Carbohydrates are the body’s main energy source during high-intensity workouts.
  • Not consuming enough can lead to decreased performance and slower recovery.
  • Recommendations include consuming a variety of whole grains and minimally processed carbohydrates, such as brown rice, potatoes, sweet potatoes, oats, and quinoa.
  • For individuals doing regular, moderate-to-intense training, carbohydrate recommendations can range from 3 to 7 grams per kilogram of body weight per day.
  • For individuals doing endurance or intense frequency training routines may need to increase this range.

Not Hydrating Enough

  • Water is necessary for all bodily functions, including muscle contraction and repair.
  • Dehydration comes with symptoms like muscle cramps, fatigue, and decreased exercise performance. (Centers for Disease Control and Prevention. 2022)
  • For individuals who are not sure how much water they need? Recommendations include using half of an individual’s body weight as a starting point to figure out how many ounces to drink per day.
  • For example, individuals who weigh 140 pounds can set a baseline hydration goal of 70 ounces of water/8 cups per day which can be adjusted according to activities.

Water Intake Recommendations

  • The recommended total fluid intake from food and drink varies by age and sex. The general recommendations are around:
  • 11.5 cups per day for women
  • 15.5 cups for adult men
  • For just water, women need around 9 cups of fluid per day, and men need around 13 cups to replace fluids that are lost throughout the day.
  • However, the exact amount of water needed to stay properly hydrated also depends on an individual’s activity level and overall health. (Academy of Nutrition and Dietetics. 2022)
  • To prevent dehydration, sip water consistently throughout the day, especially before, during, and after workouts.
  • Foods with a high water content like certain fruits can help achieve daily hydration goals.

Not Enough Healthy Fats

  • Not consuming enough healthy fats can cause the body to not be able to produce enough hormones that support muscle growth.
  • Relying on supplements instead of getting nutrients from whole foods can also lead to nutritional deficiencies and imbalances.
  • Eating too many protein bars or shakes can also cause gastrointestinal side effects. (National Capital Poison Center. 2023)
  • Recommendations are to add more healthy fats, like avocados, nuts, seeds, fatty fish, and olive oil.

Forgetting Post-Workout Nutrition

  • After working out, the body is ready to absorb nutrients and start the process of muscle repair and growth.
  • The body needs nutrients to activate the recovery post-exercise
  • When the body lacks nutrition after a workout it can slow muscle growth and cause fatigue.
  • Recommendations are to pack a balance of protein and carbohydrates to refuel right after a workout.

Training Mistakes

  • Undertraining or performing low-intensity workouts can also slow down muscle growth.
  • Individuals who are not overloading their muscles – for example, using weights that are too light – will not break them down so they can grow bigger and stronger.
  • A lack of microdamage means muscle growth will be slower.
  • Muscle overload also requires rest.
  • Recommendations are to take at least one day of rest per week and avoid strength training in the same muscle group two days in a row.
  • When creating a lifting plan, be sure to include compound exercises like squats, deadlifts, and bench presses.
  • These exercises work with multiple muscle groups and are recommended for building strength and muscle.
  • A training routine should include a variety of compound movements, like lunges, split squats, leg presses, pull-downs, upright rows, and push-ups.
  • If unsure of which compound exercises to include, consult a personal trainer, physical therapist, or sports chiropractor.

Military Training and Chiropractic Care


References

American College of Sports Medicine. (2017). Resistance training and injury prevention.

Northey, J. M., Cherbuin, N., Pumpa, K. L., Smee, D. J., & Rattray, B. (2018). Exercise interventions for cognitive function in adults older than 50: a systematic review with meta-analysis. British journal of sports medicine, 52(3), 154–160. doi.org/10.1136/bjsports-2016-096587

Johns Hopkins Medicine. (2023). Exercise and the heart.

Centers for Disease Control and Prevention. (2022). Water and healthier drinks.

Academy of Nutrition and Dietetics. (2022). How much water do you need?

National Capital Poison Center. (2023). Do protein bars give you gas?