Get Your Garlic On: Now More Reasons To Love This Allium

When many of us think of superfoods, we tend to envision dark leafy greens, salmon, avocado, seaweed and other powerhouse foods that aren’t always the highest on our deliciousness scale. But just because a certain food is filled with ample vitamins and minerals doesn’t mean it can’t be super flavor-full and delicious—garlic is proof of that!

This plant food, closely related to onions and shallots, has long been loved for its unique and complementary flavor that tastes good with pretty much everything. So the next time you taste garlic in your dish, it won’t just be your taste buds that are happy. With manganese, vitamin C, vitamin B6, selenium and fiber, your whole body will be satisfied.

So if garlic is effective at improving immune and heart health, as well as fighting certain cancers (thanks to its sulfur containing compounds), and lowering triglycerides and total cholesterol, how can you make sure to get all of these benefits? Well, surprisingly, research suggests that you may be able to see some of these health perks after just eating one meal with raw garlic. That means buying pre-minced garlic, which has been processed, doesn’t pack the nutritional potency of fresh garlic.

To ensure you’re getting all of those antioxidant, anti-inflammatory and overall health boosters that garlic has to offer, keep these tips in mind:

·         Buy one whole head of garlic at a time—the skin should be dry and papery and the visible bulbs should be firm and full, not shriveled.

·         To get the most benefits, chop, slice or crush fresh garlic to use it. This fires up a process that makes its compounds more potent. Wait 5 to 10 minutes before eating or adding to a dish, especially if you'll be mixing it with a highly acidic food like lemon juice.

·         Once you have chopped, sliced or crushed your garlic, make sure to eat it within 48 hours (before some of the sulfur compounds begin to dissipate).

·         Some easy ways to use minced raw garlic are to blend it into avocado, along with red onion, jalapeno and cilantro for guacamole; into chickpeas for hummus; or into cooked white beans for bean dip. Whisked into oil and vinegar with your choice of herbs, garlic adds zest to salad dressings and marinades.

·         But you don't have to always eat it raw. As long as the garlic is fresh, and prepped as noted above, you can enjoy all of its nutritional value by adding into a recipe or dish toward the end of the cooking process.

Get More From Your Garlic

While we’re all in agreement that garlic is pretty great—it’s tasty and nutritious—there are a few simple ways to make it even better. For instance, sautéing it with some of the seasons favorites, like sweet potatoes, butternut squash and/or Brussels sprouts, all of which are nutritional goldmines in their own right.

In addition to eating a healthy, balanced diet rich in essential vitamins and nutrients, don’t forget about the importance of getting routine exercise, relieving stress and keeping up with your primary care provider, all of which ensure lasting health and wellbeing. To schedule an appointment with the health care expert that knows you and your unique health needs best, visit gwinnettmedicalgroup.com/pcpscheduling.

5 Ways To Get More Whole Grains (Without Eating Bread)

Making the switch to whole wheat bread and whole wheat pasta are great ways to get more of the all-important unrefined grains (and some much-needed fiber) into your diet. And despite the fact that pasta and bread can be a good way to reap all the benefits whole grains have to offer, you can’t exactly eat that for every meal (bummer, right?).

Not to worry, though, there is a hefty list of whole grain heavy hitters that offer all the health perks you’re after—fiber, several B vitamins and minerals such as iron, magnesium and selenium. Not to mention that whole grains help to reduce your risk of heart disease, constipation, as well as supporting a healthy weight. Here are some of the many great grains you can enjoy:

• Amaranth (can be gluten free)
• Barley
• Brown rice (can be gluten free)
• Buckwheat (kasha) (can be gluten free)
• Bulgur
• Cornmeal (grits, polenta) (can be gluten free)
• Couscous
• Farro
• Millet (can be gluten free)
• Oats (can be gluten free)
• Quinoa (can be gluten free)
• Rye
• Sorghum (can be gluten free)

**While the whole grains indicated as gf are naturally gluten free, specific products may vary.

5 Super Easy Ways To Get More Whole Grains

1.    Oatmeal is an obvious choice for breakfast, and a tasty one. But make sure you opt for steel-cut oats, which are less refined than rolled oats. Or shake up your morning routine by cooking up grits or buckwheat for your hot cereal (or better yet, shrimp and grits for lunch anyone?).

2.    Cooked barley, besides being a tasty side dish, can make a hearty addition to your favorite vegetable soup for a satisfying lunch or dinner. Be sure to make enough barley (or quinoa) to sprinkle what's left over onto your next salad (super tasty!).

3.    Build dinner around a serving of polenta or quinoa-pasta topped with sauteed vegetables (totally delicious!).

4.    Vary your favorite recipes simply by making whole grain substitutions. Instead of making a risotto or a pilaf side dish with white rice, try using buckwheat, millet, couscous or polenta as the grain. Whichever one you use will take on the flavors of the other ingredients in the recipe (you really can’t go wrong with these options!).

5.    Because many grains cook in little time, take advantage of the convenience factor and make an extra-large batch that you can utilize in several different dishes. The cooked grains will keep for up to 4 days in the fridge to use as you like (lunch and dinner...consider it done!).

There’s more to whole health than great grains.

To ensure that you’re getting all the vital vitamins and nutrients your body needs, a great option is a nutrition consultation. By working with the specialty-trained experts of GMC’s Nutrition & Weight Management program, you’ll learn the key to utilizing healthful foods in order to look and feel your very best. Just remember, a healthy outside starts on the inside.

More Reasons To Enjoy Pasta This Fall + Tasty Recipes

Let’s be honest, crisp, fall weather doesn’t exactly make you want to eat salad—or anything cold for that matter. But that’s why there are other delicious food options out there, like hearty soups, flavorful pastas and gooey brownies, all of which will keep you feeling full and toasty. Is it just us or are you suddenly in the mood for something warm and chocolatey, too?

So while many fall favorites, like those listed above, have the reputation for being loaded with carbs and calories, that doesn’t necessarily have to be the case. Who says you can’t have scrumptious pasta that’s also healthful and nutritious? And no, we aren’t just talking about spiralized vegetable noodles.

In addition to being affordable and versatile, pasta offers a surprising number of health benefits to enjoy, including:

·         Complex carbs, which help to provide sustained levels of energy

·         Low levels of salt and fat, depending what sauce you put on top

·         Ample fiber (found in whole-grain varieties) which supports digestion and keeps you feeling fuller for longer

·         Additional nutrients like selenium, manganese, folate and carotenoids, all of which can help support cell health

Now that you’re basically a pasta expert, it’s time to see all of its nutritious perks in action. And what better way is there than doing a taste test with a few yummy recipes?

Spicy Asian Veggie Pasta

Ingredients:

·         8 ounces angel hair rice pasta

·         1/4 cup gluten-free tamari

·         2 tablespoons rice wine vinegar

·         2 tablespoons lemon juice

·         2 cloves minced garlic

·         2 teaspoons sesame oil

·         1/4 teaspoon red pepper flakes (more if you like it hot)

·         1 teaspoon peanut oil

·         1 cup chopped red, yellow, or green pepper

·         1 cup sliced sweet onion

·         1 cup broccoli florets

·         1 cup shiitake mushrooms, sliced

·         1 cup grape tomatoes

·         For extra protein, try adding chicken or shrimp

Directions: Cook pasta according to package directions. Make sauce by combining tamari, rice wine vinegar, lemon juice, garlic, sesame oil, and red pepper flakes together in a small bowl. While pasta is cooking, heat peanut oil in a wok or large frying pan. Stir-fry peppers and onions. Add broccoli and mushrooms when onion and peppers begin to soften. Stir in tomatoes and sauce. Add noodles and mix well.

Chicken & Mushroom Pasta

Ingredients:

·         2 ⅔ c. rigatoni pasta (or other tube-shaped pasta)

·         2 tbsp. olive oil, divided

·         ¼ tsp. salt

·         ¼ tsp. ground black pepper

·         12 oz. skinless, boneless chicken, cut into bite-sized pieces

·         3 cloves garlic, smashed and minced

·         3 c. white button mushrooms, sliced

·         1 medium onion, thinly sliced

·         ½ c. low-sodium chicken broth

·         ¼ c. dry white wine (or chicken broth)

·         1 c. tomatoes, chopped

·         ¼ c. fresh basil, shredded

·         1 tbsp. dried oregano

·         ¼ c. shredded Parmesan cheese

Directions: Cook pasta, drain, and set aside. Heat 1 tablespoon olive oil in a skillet over medium-high heat. Sprinkle the salt and 1/8 teaspoon of the black pepper on chicken, then cook for 5 minutes or until center of chicken is no longer pink. Remove chicken from skillet and keep warm. Add remainder of the oil to skillet with garlic, mushrooms, and onions. Stir-fry until onions are just tender. Pour in broth and wine, then bring to boiling. Reduce heat to medium-low and simmer uncovered until liquid is reduced to about half, stirring occasionally (about 5 to 10 minutes.) Remove skillet from heat. Add the pasta, chicken, tomatoes, basil, and oregano; toss to coat. Sprinkle with Parmesan cheese.

Pork Sauté with Vegetables

Ingredients:

·         4 cups cooked angel hair pasta 

·         1 teaspoon peanut oil

·         1 pound boneless pork (about 2 thick-cut chops), cut into 1-inch cubes

·         1/4 cup low-sodium soy sauce

·         1/4 cup water

·         1 tablespoon rice wine vinegar (red wine vinegar is OK)

·         2 tablespoons sugar

·         1 piece fresh ginger (about 1 to 2 inches), peeled and thinly sliced, to make about 1 tablespoon

·         3 to 4 cloves garlic, peeled and chopped

·         3 cups assorted mushrooms (shiitake, oyster, portobello, or ordinary white mushrooms)

·         2 cups snow peas, ends trimmed

Directions: In a large pot, cook pasta according to package directions. Meanwhile, heat oil in a deep frying pan, big enough so the pork fits on one layer. Brown pork on one side, then turn to brown other side, about 3 minutes in all. Sprinkle ginger and garlic over pork. Mix soy sauce, water, vinegar, and sugar and pour over all. Bring to a boil. Cover and turn heat to low. Cook 5 minutes and add mushrooms. Cook the pork mixture 5 minutes more and stir to coat meat and mushrooms with sauce. Layer snow peas on top. Cook 2 more minutes, or just until snow peas are bright green. Once the pasta is cooked, strain from the water. Remove the pork mixture from heat and pour over angel hair pasta. 

Bon Appetite.

For more ideas on how to maintain a healthy diet, GMC’s Nutrition & Weight Management experts can provide the resources you need to make better food choices. Start feeling your best today by setting up a nutrition consultation.

Wait, Is Coconut Oil Actually Bad For You?

Do you need some help softening cracked heels (after all, who doesn’t)? What about smoothing flyaways? And while we’re at it, finding something to do some teeth whitening would be great. Lucky for us, there’s coconut oil—beloved by all for its universal application (aka: when in doubt, use coconut oil).

That is until the American Heart Association (AHA) threw a bit of wrench into everyone’s food and beauty routines by calling this go-to staple unhealthy. Did we read that right? The anti-bacterial, anti-inflammatory, moisturizing, fat-burning, miracle substance is actually unhealthy? Well, it depends on who you ask. So before you decide to stock up on a lifetime supply or you swear off of it completely, let’s dig a little deeper to see where coconut oil actually stands.

Why are experts saying coconut oil is unhealthy?

As you may know, coconut oil is really high in saturated fat. While there is some level of debate over the actual health benefits and/or risks of this type of fat, there is no denying that coconut oil is literally filled with it. In fact, 82% of the fat in coconut oil is saturated, which is much higher than butter at 63%, beef fat at 50% and pork lard at 39%. Just for reference, only 14% of the fat in olive oil is saturated, while the other 73% of it is monounsaturated (which is very heart healthy).

So, what’s the verdict on saturated fats?

At one point, saturated fats were considered extremely unhealthy (hence why margarine used to be recommended in place of butter, which is high in saturated fat). However, recent studies have found that saturated fats, especially those that occur naturally, are far healthier than trans fats, which are found in heavily-processed foods.

Just because saturated fat is the lesser of two evils, though, doesn’t necessarily mean that it’s super healthy. According to the AHA, saturated fats can raise your levels of LDL (the bad cholesterol), which increases your risk of heart disease and stroke.

But this doesn’t change the fact that many saturated-filled foods are totally delicious—beef, pork, cream, butter and cheese—just to name a few. So if you can’t live without these foods, including coconut oil, the AHA recommends that you stick to roughly 13 grams of saturated fat daily. Which for all you coconut oil lovers out there, that’s just one tablespoon.

Health Pros vs. Cons:

Like most things, coconut oil isn’t all bad. In fact there are many health benefits that you may enjoy when consuming it, but only you can be the judge of whether or not these health pros outweigh the cons:

·         It supports a healthy metabolism (thanks to medium-chain triglycerides (MCTs)

·         It may improve brain health (thanks to MCTs that are broken down into ketones)

·         It fights off bacteria and yeast (thanks to its high lauric acid content)

·         It may help to keep hunger at bay (thanks to MCTs)

·         It can give your energy a boost (thanks to MCTs)

·         It may help to reduce inflammation (thanks to polyphenols)

Should I still use it for other things—like shaving or moisturizing?

You bet! Just because coconut oil doesn’t top the charts for consumption, doesn’t make it any less of a sidekick for all of your beauty needs. A few of the popular ways you may want to use it are:

·         For shaving your legs

·         To heal your cuticles

·         To moisturize your lips

·         To remove eye make-up 

·         To prevent bug bites

·         To nourish your hair

·         To soothe dry skin

Going (coco)nuts:

The truth is the health status of foods is constantly changing—one week something’s healthy and the next week it’s not. For now, the hotly contested item is coconut oil, but next month it will be something else. So how can you possibly keep it all straight?

Well, for starters, you have to take generalized health information with a grain of salt (which may or may not be healthy). Instead, focus on your own unique health needs and what your body needs to feel its absolute best. To help you discover what that is, GMC’s Nutrition & Weight Management offers several helpful services, including nutrition consultationsand Diet by Design.

7 Super Effective Ways To Kick Food Cravings To The Curb

When it comes to eating healthy, your mind doesn’t necessarily do you any favors. Heck, you could even say that it works against you completely. After all, when an irresistible hankering for some hot, salty fries creeps in or the need for a warm, gooey, chocolate chip cookie strikes, what’s the cause? That’s right, it’s likely the pleasure and reward centers of your brain.

While you may be secretly hoping that cravings aren’t all in your head, and maybe there are some nutritional needs that pizza fulfills after all, that isn’t exactly the case. In fact, food cravings are often spurred on by stress, dehydration, lack of sleep and hormonal imbalances—which sounds like an average Tuesday for most of us.

Now if everyone craved broccoli, it wouldn’t be an issue. But the most common cravings are for those foods that don’t do your waistline—or health—any favors: foods high in fat, sugar and salt, like cookies, chips, pizza and pastries. So, what are you supposed to do when a mouth-watering craving strikes? For starters, put down the buttery, soft, blueberry muffin, then try one of these quick tricks:

1.    Distract yourself. When the alluring vending machine is calling your name, try using mental imagery, coloring a picture or playing a game on your phone. All of these activities are visually stimulating (no more imagining food), and they redirect your focus to the here and now. 

2.    Get moving. During stress-filled days, indulging in your absolute favorite food may seem like the perfect pick-me-up. But instead of giving into that tempting craving, try getting up and going on a quick 15-minute walk. Not only will this help redirect your attention, it will also spur on the release of feel-good hormones (aka: endorphins) and give you a boost of energy.

3.    Take a whiff. It’s one thing to be longing for a juicy burger after a TV ad, but to encounter the savory scent of a cheeseburger first-hand, now that's tough. So when you're faced with those real-time food aromas, take a whiff of your favorite perfume or oil (like jasmine) to help counteract it.

4.   Quench your thirst. You’ve likely heard that dehydration is one of the most common culprits behind snacking and those pesky food cravings. Unfortunately, though, drinking a bunch of water (while important) isn’t necessarily satisfying. Instead, try reaching for a flavored beverage, like fruit-infused water, coffee or tea. And make sure to avoid artificially-sweetened refreshers as this may only worsen cravings.

5.    Get some rest. When the unavoidable afternoon slump strikes, what are you supposed to do? Sometimes a salty snack seems like the only way to keep your eyes open and your energy up. But instead of reaching for a tasty treat, try putting your head down and closing your eyes for just 15 minutes. Even if you don’t sleep, this can be a great way to relax and recharge. 

6.    Revisit your meals. Just because cravings are largely mental, doesn’t mean that you aren’t actually hungry, too. Make sure to keep your tummy satisfied by making the most of breakfast, lunch and dinner. That means filling-up on health-filled, nutritious items. For instance, foods filled with protein and fiber will help to keep you fuller for longer, as well as energized. Take that, afternoon snacks!

7.    Ask the experts. Try as you might, it isn’t always possible to prevent food cravings. But that doesn’t mean you can’t diffuse them as they pop up with helpful tips like these. However, if your cravings just won’t quit, GMC’s Nutrition & Weight Management experts can provide the resources you need to make better food choices. Start feeling your best today by setting up a nutrition consultation.

Do These Items Belong In The Pantry Or Fridge? Decisions, Decisions

So, what’s your stance on keeping ketchup in the pantry after opening? What about maple syrup? And soy sauce? The pantry vs. fridge debate is a surprisingly touchy topic. That’s because most of us have a routine of putting certain things in the pantry, while other things belong in the fridge (duh!).

And while it may seem obvious to you which items belong where, there’s a chance that you’ve been keeping your nut butter in the wrong place all along (gasp!). Well, not the wrong place per se, but certain items last longer, stay fresher and taste better when kept in the fridge instead of the pantry.

But the opposite can be true, too. For instance, did you know that the following foods have better flavor sans refrigeration?

·         Whole melons (watermelon, cantaloupe and honeydew)

·         Potatoes

·         Honey

·         Coffee beans or ground coffee

·         Tomatoes

·         Whole onions

·         Garlic cloves

·         Hot sauce

·         Stone fruits (peaches, apricots, nectarines and plums)

While many of the following pantry staples can stay fresh for up to six months under ideal conditions—in a cool, dark pantry—that's not always realistic, especially during the hot Georgia summer. So after your next trip to the grocery store, you may want to consider making room for these items in your fridge:

·         Mustard and Horseradish (keep it tasting fresh)

·         All intact grains and whole grain flours (prevent spoiling)

o   Whole grains (aka: wheat berries, quinoa, brown rice, cornmeal and barley)

o   Whole wheat flour

o   Coconut flour and coconut flakes

o   Wheat germ, wheat bran and rice bran

o   Ground flaxseed

·         Ketchup (after opening and organic varieties)

·         Maple syrup (after opening)

·         Soy sauce (keep it tasting fresh)

·         Corn on the cob (keep it tasting fresh)

·         Ripe bananas (keep it from over-ripening—the skin will turn brown, though)

·         Citrus fruits (keep them up to 4 times longer)

·         Butter (keep it tasting fresh—can be out for 1 to 2 weeks)

·         Cooking oils: nut oil(s), sesame oil, safflower oil (keep it tasting fresh—they may turn cloudy, but will become clear again at room temperature)

·         Nut butters (organic varieties will separate/spoil after a few weeks)

·         Nuts (keep them tasting fresh for up to a year)

·         Dried fruit (keep it tasting fresh)

·         Fruit spread (keep it safe and tasting fresh)

·         Aloe Vera (keep it fresh—and it feels amazing when you put it on)

·         Eggs (keep it safe and tasting fresh)

·         Tortillas (keep it tasting fresh)

·         Champagne (keep it tasting fresh)

·         Vanilla (keep it tasting fresh)

Let's Chill (Certain foods that is).

Make sure to put your food in an airtight container or sealed plastic bag so it won't absorb any moisture or pick up odors from other foods while in the fridge. And periodically check the temperature inside your fridge—it should always be between 34 and 40 degrees.

For more ideas on how to maintain a healthy diet, GMC’s Nutrition & Weight Management experts can provide the resources you need to make better food choices. Start feeling your best today by setting up a nutrition consultation.