Taking the Pulse on Pulses

It’s official.  The Food and Agriculture Organization of the United Nations (UN) has formally declared that 2016 is the “International Year of Pulses.”  In other words, the UN is on a global mission to get us to eat more pulses.

So the million dollar question is, what the heck is a pulse?  Pulses are part of the legume family.  I am sure that clear things right up for you.

Legumes consist of dried beans and peas, chickpeas, lentils, soybeans, peanuts, and fresh peas and beans:  

Source:  Pulse Canada

Pulses are the subcategory of legumes, such as peas, chickpeas, lentils, and dried beans that are harvested solely to eat the dry seed.  In contrast, soybeans and peanuts are  grown to be eaten but they are used to also create oils such as soybean and peanut oil.  You are not going to find chickpea oil down the supermarket aisle any time soon.

So why all this international attention?   From a nutritional standpoint, you can’t beat them for good nutrition.  Pulses are a good source of protein, the minerals, iron and zinc, and also B-vitamins, such as folate.  Research suggests that their high fiber content can help you lower your blood cholesterol levels and increase that feeling of fullness at meals to help you better manage your appetite and weight.   Because they are more slowly digested, they can also help individuals better control their blood glucose levels after eating a meal.   Lastly, at less than $2 per pound, they are kind to wallet by giving you a lot of bang for your buck.

While some dry pulses need to be soaked for as long as 12 hours in water in your refrigerator before cooking them for yet another 30 to 60 minutes, the canned varieties are ready-to-go and perfect for those of us who are time-impaired.  If you are worried about the higher sodium content in canned pulses, use this trick from Pulse Canada to wash away more than 40 percent of the sodium in the can:

Try these 5 ways to add pulses to your diet:

1. Add lentils to homemade or canned soups for a hearty lunch.
2. When making tacos, use less ground meat or poultry and add in more black beans.
3. Add white beans to spaghetti sauce for a vegetarian pasta dish.
4. Add black beans and salsa to your mac & cheese to create a Mexican twist on the      traditional dish.
5. Sprinkle chickpeas on your tossed salad for a hearty topping.

Happy Year of the Pulse.


Be well, Joan

Twitter:  @JoanSalgeBlake

Food Safety During the Blizzard

Photo Source:  FDA

If the blizzard is blowing into your area, let's hope it doesn't take down the power line in your neighborhood. 

  

To prepare yourself for this potential storm, consider this advice by the Food and Drug Administration (FDA) and the Academy of Nutrition and Dietetics (AND):  

Before the Power Goes Out:

• Make sure that your refrigerator is set at 40 degrees F or below. Above this temperature, pathogens, which cause foodborne illness, grow more rapidly.
• Make sure that your milk and eggs are stored in the back of your refrigerator, rather than on the door, to keep them colder longer. The temperature of the refrigerator door is typically higher due to its constant opening and closing.
• Move any fresh meat, poultry, and fish, as well as leftovers in your refrigerator, into your freezer.  Frozen food will stay colder longer.
• Put containers of water in your freezer to create blocks of ice to help keep food cold in the freezer, refrigerator, or coolers just in case you lose power.

Should the Power Goes Out:

• Avoiding opening the refrigerator and freezer unnecessarily. The longer the doors are closed, the longer the food will remain at a cold temperature.
• If your power is restored within four hours, the items in the refrigerator should be safe to eat if you don't constantly open it.
• A freezer that is stuffed full will stay at freezing temperatures for two days if the door remains closed. A half-full freezer will stay at freezing temperatures for one day if the door remains closed.

Once the Power is Restored:

• When your power is restored, check the temperature inside of your refrigerator and freezer. If it is reads 40 degrees Fahrenheit or below, the food is safe to eat and/or can be refrozen.
• Wait until the temperature of the refrigerator drops to 40 degrees F or below before you restock it.

Lastly, when in doubt, throw it out.

Be safe, Joan

Twitter: @JoanSalgeBlake

Dietary Guidelines Update: Superfoods are OUT, Super Diets are IN

The much awaited science-based Dietary Guidelines for Americans 2015-2020 have been released and a key take-home message is that the whole healthy diet is greater than the sum of its parts.  Research supports that it is a healthy eating pattern, not a single component or nutrient, which is the best ammunition to fight heart disease, certain cancers, stroke, and diabetes – four of the ten leading causes of death among Americans.

According to the Guidelines, “the components of the eating pattern can have interactive and potentially cumulative effects on health” over your life.  In other words, there isn’t an isolated superfood berry, exotic vegetable, rare flounder, or ancient grain that is going to be the magic ingredient in fighting these chronic diseases and trimming your waist.  Rather, it takes a village, and an entire healthy eating pattern, to make a difference in your long-term health.

The good news is that there isn’t a one-size-fits-all eating plan that you have to follow.  In fact, these latest guidelines provide suggestions for a variety of healthy eating patterns that can help you reduce your risk of obesity and the chronic diseases that plague us.

The common theme in all of these diets is that they are higher in vegetables, fruits, whole grains, low or non-fat dairy and/or soy beverages, and provide of variety of protein foods such as seafood, lean meats, poultry, legumes (beans and peas), and nuts, but are limited in saturated fats, trans fats, added sugars and sodium.  Here are four examples of diets cited in the Guidelines, so pick one that tickles your palate:

MyPlate

Healthy Mediterranean-Style Eating Pattern

The DASH Diet

Healthy Vegetarian Eating Pattern

Looking to a superfood or supplement to keep you healthy was yesterday’s nutrition news.  Rather, spend your energies and money concentrating on consuming a healthy eating pattern that you will embrace for the long-haul.  This is the best way to fight obesity, heart disease, certain cancers, and diabetes with your knife and fork.



Be well, Joan

Twitter: @JoanSalgeBlake