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.

Apple & Cranberry Crumble (Your Tastebuds Will Fall In Love)

It isn't really Fall until you've enjoyed your first, delciously-crisp apple. And while you can enjoy these crunchy, munchy produce picks all season long, there's something about enjoying a fresh apple in the cool Fall air that just feels right. 

So if you're a tried-and-true apple lover, chances are you're looking for a variety of different ways to enjoy this nutritious and delicious seasonal favorite. Well, look no further than this tasty—and healthy—apple & cranberry crumble. 

Before we get to the good stuff, though, here are few fun facts about apples:

• Did you know that there are over 7,500 different varieties of apples grown around the world? Of those, only 2,500 are grown in the U.S.
• Not all apple varieties are equally nutritious. Some of the highest in vitamins and nutrients are: Granny Smith, Red Delicious, Fuji, Gala and Jonagold. Sorry, Golden Delicious, you didn't quite make the cut.
• Apples are loaded with fiber, vitamin C and phytonutrients (similar to antioxidants), all of which are found in the flesh and skin of an apple. Plus, they don't contain any fat, sodium or cholesterol. Be warned, though, the moment an apple is picked, it begins to lose nutrients.
• Thanks to all of these vitamins and minerals, regularly enjoying apples can help to prevent heart disease, asthma, type 2 diabetes, even cancer.

Apple & Cranberry Crumble Recipe:

• Filling:
• 4 medium- to large-sized apples (pick your favorite variety) (approximately 3 pounds)
• 2 tbsp. lemon juice (approx. 1 lemon)
• 1 tsp. cinnamon
• 1 tsp. vanilla extract
• 1/4 cup dried cranberries
• 1/4 cup pure cane sugar
• Topping:
• 1 1/2 cup rolled oats
• 1/4 cup ground flaxseeds
• 3 tbsp. honey
• 3 tbsp. unsalted butter
• 1 cup of walnuts or pecans (roughly chopped)
• 1 tsp. cinnamon
• Let's Mix It Up:
• In a large bowl, stir apples with lemon juice, then add cinnamon, vanilla, and cranberries.
• Spray glass or ceramic pie pan (or 9 x 13 pan) with vegetable spray. Pour in apple mixture.
• In a food processor, fitted with a standard cutting blade, add oats, flaxseeds, honey, butter, walnuts or pecans and cinnamon. Pulse for 30 seconds or until well combined. Sprinkle oat mixture on top.
• It's Time To Bake (It's going to smell amazing):
• Preheat oven to 350 degrees. Bake for 30 to 40 minutes, until lightly browned on top and apples are soft, with juice bubbling up. 

6 Things Every Parent Needs To Hear About Their Picky Eater

When it comes to feeding your toddler, things can go one of two ways: the easy way or the hard way. Sometimes the stars align and somehow, someway, you manage to pick the perfect thing for dinner and they eat every last bite. Other times, however, you might as well be out in the Wild West, since eating dinner can feel like an old-fashioned stand-off. We know who wins that battle, though. Chicken nuggets with macaroni and cheese anyone?

But in all seriousness, you have to take the wins when you can get them. As long as they’ve gotten something to eat and you’ve managed to avoid (or survive) a meltdown, that’s what we call a victory. Well sort of. After all, they can’t onlyeat pizza and cookies—right? Especially since their fickle food preferences will change next week anyway.

So when you have to navigate yet another delicate mealtime situation, Tik Pau, MD, a primary care provider with GMG’s Bostock Family Medicine, offers 6 simple tips to help diffuse a food face-off:

1.    You aren’t alone—seriously. It probably takes all of 5 minutes when talking to any mother or father to learn that they’ve gone through the very same eating issues. "That’s because picky eating is a normal stage for toddlers—ages 2 to 6—to go through," emphasizes Dr. Pau.  And the best news of all, they’ll grow out of it (probably).

2.    It isn’t personal. Even though it may feel like it is. "Keep in mind that picky eating is often times nothing more than merely testing limits and establishing their own sphere of autonomy," explains Dr. Pau. There is little that they can control—one of the few things being what they eat—so they’re putting the power of the word no to the test.

3.    They’re becoming foodies. Now we admit it’s hard to tell if a toddler genuinely doesn’t like a food or if they’re just being difficult, but there is a chance it simply just doesn’t jive with them. "Each week, their preferences will change, and this can be based on taste, texture, color or smell," notes Dr. Pau. 

4.    They’re all about options. As much as we may deny it, toddlers have more than a few similarities to adults—at least when it comes to food. Most notably, they like having choices. "However, when offering toddlers choices, make sure their only options are healthy foods," says Dr. Pau. After all, if it comes down to an apple vs. a chocolate bar, you know which one they’d choose—the chocolate—and who could blame them?

5.    Don’t turn food into a bribe. As tempting as it may be to use their favorite sweet treat as a reward for eating all of their veggies, this can be a risky behavior in the long run. That’s because it conditions your little squirt to see some foods as better than others, which isn’t exactly true. All things in moderation—right?

6.    Prepare for mealtime showdowns. It would be so much easier if toddlers could just tell you exactly what they were thinking or feeling about food, but that’s not typically how things go. "And because there are so many different factors to consider when it comes your little one’s diet, it’s important to ask an expertfor advice, guidance and care during this process," adds Dr. Pau.

As the health care provider that knows you and your family best, their primary care provider can supply helpful tips—like food bridging and plate designing—while also offering the medical care and support your little sprout needs to be their healthiest at every stage of life. 

You Love Coffee…But Does It Love You Back?

If ever there was magic in a cup, it’d be coffee. Think about it—it’s an essential part of every morning ritual, the best way to perk up in the afternoon and a great way to unwind at the end of the day (thank you, decaf!). And even if you don’t consider yourself a routine coffee drinker—like 64% of Americans—chances are you still periodically enjoy a fancy schmancy drink of some sort from your local coffee shop (who doesn’t?).

And while there’s no debate over the delicious taste and smell of coffee, there seems to be some uncertainty surrounding its health perks (or lack thereof). So, is it actually good for your health? Yes. No. Maybe so. According to some of the most recent studies, it seems that coffee can help to lower your risk of certain cancers, as well as Alzheimer’s and type 2 diabetes, while also decreasing inflammation and extending your life.

With health benefits like that, you should probably grab a cup of java as we speak—for the sake of your health and all. Now you might be wondering if coffee is so delicious and healthy(ish), what’s not to love? Well, for starters, the coffee breath (which is caused by sulfur compounds and dry mouth). But that’s just one of the many ways that coffee impacts your body and health. Here are a few of the others:

It may make you have to go number 1, number 2 or both.

Chances are, when you start your day off with a piping hot cuppa Joe, you’ll be heading to the bathroom shortly after. If you’re someone who feels like they have to tinkle more when drinking coffee, this is due to the caffeine—which is a stimulant—causing increased urine production (i.e. coffee is a diuretic). But don’t worry, more potty breaks doesn’t equal dehydration.

But if you feel the urge to poop after sipping your fave brew, this is likely the result of your body releasing the hormone gastrin, which is stimulated by coffee. With the release of gastrin, your colon activity is increased.  And let’s not forget that caffeine of any kind stimulates the muscles of your colon, too, leading to bowel movements.

It may impact your sleep (regardless of when you drink it).

While most of us know not to drink full-strength coffee right before bed, there’s still a chance that 8 a.m. cup of java may come back to haunt you at bedtime. That’s because caffeine stays in your system for hours and hours. In fact, it takes between 8 and 12 hours for your body to fully metabolize caffeine—regardless of how much you consume.

It (kind of) boosts your energy and alertness.

Don’t consider yourself a morning person? That’s why there’s coffee! In fact, within 10 minutes of drinking it, you’ll start to feel the impact of caffeine. But don’t be fooled, coffee isn’t actually giving you more energy. It’s actually just tricking your brain by replacing adenosine—a nervous system hormone that promotes sleep—and attaching to receptors. Adrenaline is also released, which helps to make you feel even more awake, alert and attentive.

However, if you feel yourself always reaching for coffee, you may build up a tolerance. Those same adenosine receptors we were just talking about can become less responsive to caffeine, requiring you to drink more (and more) to get the same energizing effect.

It may help to improve your mood.

Or the opposite may hold more truth: a lack of coffee can damper your mood. While there are many factors that can impact the way you feel in the morning (sleep inertia anyone?), there’s no doubt that coffee can make a positive impact on your mood. This is largely due to its stimulating effect, which increases the release of dopamine (a feel-good hormone).

It may help you to…

As if you needed even more reasons to keep-up your daily caffeine habit, but just in case, here are a few more: it may help to promote weight loss, boost your memory and decrease pain. But don’t double your coffee intake in hopes of boosting your health. The bottom line is coffee’s impact varies from person to person. To ensure that you aren’t fueling higher levels of anxiety, covering up a sleep disorder or consuming extra calories (thanks to creamer and sweetener), talk with your primary care provider.  

With knowledgeable experts, an extensive range of services and resources, and convenient locations, you can receive customized care with  Gwinnett Medical Group Primary Care. 

Are You Salty Or Sweet? Here's What Your Cravings Mean

Have you ever wondered why some people have a sweet tooth, while others are all about savory/salty foods? Maybe it’s just personal preference? Like for those that claim they simply don’t like sweet foods—must be nice. But more likely it’s the fact that cravings are a reflection of our overall health and everyday habits—diet, exercise, sleep and other health conditions, like vitamin or nutrient deficiencies.

This isn’t to say that craving salt and sugar is a bad thing, though. Despite what you’ve heard about these two dietary demons, they aren’t all bad. "In fact, both of them are essential for normal bodily functions," explains Tik Pau, MD, a primary care provider with GMG's Bostock Family Medicine. "For instance, salt (aka: sodium) is vital for muscle fibers, nerve impulses and fluid balance, says Dr. Pau, "whereas sugar (aka: glucose) is crucial for every single cell in your body, it’s what provides your body with energy.

But this doesn’t mean that eating excess amounts of either will translate into extra health benefits, but it’d be nice if it did. Like all things, these health benefits should be taken with a grain of salt. So the next time you’re hankering for a post-meal sweet treat or a salt fix mid-afternoon, here’s what you should know:

Salt: You may not see yourself as a Salty Sally, but chances are you consume more than the recommended amount of sodium daily (which is less than 2,300 milligrams or one teaspoon). Heck we all probably do since the average amount consumed is closer to 3,400 milligrams (which is 1/3 more than the recommended amount).

What drives cravings: The first and most-obvious reason for your salty cravings, it’s just a habit. You may be one of those people that sprinkles on salt before even tasting your food (guilty). Or you may eat so many salt-filled foods—bread/rolls, lunch meat, pizza, soup and sandwiches—that non-salty foods taste bland.

You may also be misinterpreting your body’s signals. "When you have a hankering for something salty, your body may actually be calling for minerals like calcium, magnesium or zinc," notes Dr. Pau. "Or your body may actually be calling for more salt, especially if you’re dehydrated from not drinking enough water, spending time out in the heat or drinking alcohol."

There’s also a chance you may have an underlying health condition, like low-functioning adrenal glands (a result of chronic stress) or low blood pressure, both of which may spur on salt cravings.

Sugar: If you thought salt consumption was bad, brace yourself for the amount of sugar most of us eat. It’s estimated that Americans consume roughly 60 pounds of sugar per year—yes, you read that correctly—which averages out to approximately 77 grams per day (which is much higher than the recommended 24-36 grams). But make no mistake; all sugar is not created equal. "For instance, natural sources of sugar, like fresh fruit, are not nearly as unhealthy as highly-processed sources (which of course is how many of us get our daily sugar intake)," says Dr. Pau.

What drives cravings: Why is it when a sugar craving strikes, it isn’t a fresh mango that sounds good? Instead it has to be a glazed cruller donut or a gooey brownie. "It’s because these sweet treats are filled with refined sugar, which causes a spike in dopamine—a pleasure hormone," explains Dr. Pau. "But when dopamine levels dip back down, this leaves you wanting more (and more)."

Other key reasons you’re always craving something sweet: you’re probably stressed, tired or both. Recent studies have found that stress, which raises cortisol levels, can spur on sugar cravings. "Plus, if you’re low on energy, your body is naturally going to crave quick-energy food sources: enter sugary foods," adds Dr. Pau.

This one’s for all you ladies out there—your cycle does affect your cravings. So, if you feel like you have an extra-strong sweets drive leading up to and on your period, you’re definitely not imaging it (or alone). Some experts believe that these period-related cravings may be the result of changes to insulin and blood sugar levels.

Craving better health. Say what you will about cravings, but they can be tough to overcome—especially on your own. But the fact is, we all need to be better about resisting the urge to indulge our cravings and instead, look for healthier alternatives. That’s where your primary care provider comes in. As the health expert that knows you—and your body—best, they can offer helpful dieting suggestions and nutrition resources to help you achieve lasting health from the inside out.

What The Heck Is The Low FODMAP Diet?

People typically fall into one of two categories. Either you’re someone who has no idea what in the world FODMAP stands for, or you’re someone who just found the G.O.A.T. (greatest of all time) of diets. Okay, we may be exaggerating just a little bit, but for people with a variety of different health conditions—like IBS, rheumatoid arthritis, eczema, fibromyalgia, migraines and more—eating a low FODMAP diet can make all the difference.

To know which category you fall into, let’s take a closer look at what FODMAP actually stands for:

·         Fermentable:These foods are easily broken down (or fermented) by bacteria in the large intestine.

·         Sugar:The following 4 compounds are all different types of sugar molecules, also known as saccharides.

o   Oligosaccharides: AKA: few sugar molecules

o   Disaccharides: AKA: two sugar molecules

o   Monosaccharides:AKA: single sugar molecule

o   Polysaccharides:AKA: multiple sugar molecules

While the terms that make up the acronym FODMAP are way too technical, they aren’t the important part of this diet to remember (thankfully!). Instead, it’s the impact that these foods can have on your digestive tract.

The truth is many of these foods can be difficult to digest and absorb for everyone. However, some people are just more sensitive to this than others, which makes symptoms like excess gas, stomach pain, diarrhea or constipation, more likely after eating them.

Now that you know what FODMAP stands for, it’s time to get to the good part: what can you eat on the diet? Or, rather, what should you avoid? Key foods to limit include:

·         Lactose anything: Full-on milk products like whole milk, cottage cheese, cream cheese, ice cream and sour cream can cause some serious pain. Look for alternatives like nut or soy milk, hard cheeses (parmesan and asiago), brie and olive oil.

·         Certain fruits: This by no means includes all fruits, just those especially high in fructose, namely apples, pears, watermelon and processed fruit (dried fruit and juice). Instead, opt for fruits like, bananas, blueberries, grapes, citrus, kiwis and strawberries.

·         Certain veggies: The same rule applies here. When it comes to veggies, cruciferous veggies—broccoli, cauliflower, cabbage and sauerkraut—as well as brussels sprouts and onions, all top the list in terms of gas. Instead, look for veggies that include eggplants, green beans, celery, spinach, sweet potatoes and squash varieties.

·         Legumes: You may have seen this one coming based on the reputation that beans have. Turns out, there is some truth to beans—namely baked beans, chickpeas, lentils and soybeans—causing gas. And even though there isn’t really an alternative to beans, foods like rice, oats, polenta, quinoa and tapioca, can all offer the same filling effect.

·         Sugar substitutes: Besides sugar substitutes being low in calorie, these foods don’t offer any health benefits, especially for those with digestive issues. If you’re craving something sweet, it’s perfectly fine to go for something with regular, ole sugar (in moderation of course).

Even though we’ve all experienced symptoms like gas and constipation, it can become far too common for some. In that case, the low FODMAP diet may be just what the doctor ordered (because it really is best to talk with your health provider).

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 at GMC’s Nutrition & Weight Management program, you’ll be able to eat and feel your very best.

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.