Flavors of the Season. Presented by Linda Kasser, RD, CSO, CD And Kim Jordan, MHA, RD, CNSD

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1 Flavors of the Season Presented by Linda Kasser, RD, CSO, CD And Kim Jordan, MHA, RD, CNSD

2 Feeling fueled verses frazzled Regular activity plan goal of 30 minutes/ day Use Non-alcoholic beverages Hydration lessens fatigue Enjoy the season! People, not perfection

3 Today s Menu Sweet potato fries with rosemary and Holiday spiced nut mix The culinary journey and nutritional benefits 1

The Mighty Sweet Potato Sweet potatoes are a good source of carotenoids Our bodies can use beta carotene to make vitamin A Consuming carotenoids regularly may:

4 The Mighty Sweet Potato Sweet potatoes are a good source of carotenoids Our bodies can use beta carotene to make vitamin A Consuming carotenoids regularly may: Decrease the risk of cancers such as breast, esophageal, pancreatic, stomach, and lung cancer Improve blood sugar regulation Enhance the function of the immune system

5 Carotenoids Higher intake of carotenoids has been shown to be associated with a statistically significant lower risk of breast cancer among premenopausal women.

6 Sweet Potatoes vs. Carrots

7 The History of Rosemary Native to Mediterranean area Used for stimulating & strengthening the memory: In Ancient Greece, students put rosemary sprigs in their hair to study for exams In England, associations with memory turned rosemary into a symbol of fidelity

8 The Therapy of Rosemary Active compounds thought to have antioxidant activity In folk medicine, rosemary was used for a variety of disorders Today, rosemary extracts are used for: Aromatherapy: treat anxiety-related conditions increase alertness

9 The Queen of Spices - Cardamom Traded in India for at least 1000 years Found in Indian texts from 4th century BC Largest commercial producer is Guatemala World's third most expensive spice One of the traditional spices in Chai tea

10 Cardamom Health Benefits Can stimulate gut function and lower blood pressure May fight cancer by protect cells during oxidative stress

11 The rhizome of the ginger plant Native to SE Asia We use the underground rhizome of the ginger plant Ancient Greeks ate ginger wrapped in bread as a digestive aid and to prevent nausea during large feasts For centuries, Chinese sailors used ginger to prevent sea sickness

Fresh Ginger for Nausea Ginger may reduce a type of pregnancy-associated nausea (hyperemesis gravidarium) Ginger may reduce chemotherapy induced nausea.

12 Fresh Ginger for Nausea Ginger may reduce a type of pregnancy-associated nausea (hyperemesis gravidarium) Ginger may reduce chemotherapy induced nausea. The effect of ginger on acute and delayed chemotherapy-induced nausea and vomiting: a pilot, randomized, openlabel clinical trial RECIPE Take a 3 inch piece of washed ginger root. Boil in 6 cups of water until reduced to 3 cups. Add honey to taste and refrigerate. Add to hot water or club soda.

13 History of Cinnamon Used as spice and medicine Used in ancient Egypt as: Beverage flavoring Medicine Embalming agent Mentioned in Chinese botanical medicine book ~2700 B.C. One of the first items traded between the Near East and Europe

Cinnamon Health Benefits Contains manganese and calcium Acts as an appetite stimulant Can be used as a digestive aid Can lessen inflammation

14 Cinnamon Health Benefits Contains manganese and calcium Acts as an appetite stimulant Can be used as a digestive aid Can lessen inflammation associated with certain cancers May lower blood sugar levels by slowing the rate of stomach emptying after meals and by altering insulin signaling

The Almond California's almond yield has quadrupled in past 30 years Almonds are now the top agricultural export of California 1400 BC - almonds referred to in the bible 100 AD - Romans showered

15 The Almond California's almond yield has quadrupled in past 30 years Almonds are now the top agricultural export of California 1400 BC - almonds referred to in the bible 100 AD - Romans showered newlyweds with almonds as a fertility charm AD - Travelers along the Silk Road ate almonds 1300 AD - Italians started giving sugar-coated Jordan almonds as a wedding favor 1900 AD - almond industry developed in California

16 Almond Health Benefits 1/4 cup (% Daily Value) 45% manganese 45% vitamin E 25% magnesium 22% tryptophan 20% copper 18% vitamin B2/riboflavin 17% phosphorus Almonds are also a good source of monounsaturated fats

Almonds Have A lot of Positives Decrease risk of heart disease Partial replacement of saturated fat with almonds or walnuts lowers total plasma cholesterol and LDL

17 Almonds Have A lot of Positives Decrease risk of heart disease Partial replacement of saturated fat with almonds or walnuts lowers total plasma cholesterol and LDL cholesterol Diabetes Likely reduces risk of diabetes among women, not clear in men Weight loss Frequent nut consumption associated with reduced risk of weight gain.

18 Cranberry Fun Facts Native to North America Native Americans used them for dye, to preserve food, and for medicine Cranberry Bog Pemmican is a Native American food made with buffalo, deer or elk meat, pounded cranberries, and bone marrow fat Arctic explorers used pemmican as a high-energy food

Cranberries - Up Close European settlers called the plant "craneberry" because the flower reminded them of the bill and head of a crane Only slightly

19 Cranberries - Up Close European settlers called the plant "craneberry" because the flower reminded them of the bill and head of a crane Only slightly less acidic than lemons and limes Their high pectin content makes a thick sauce when cooked Whalers and mariners carried cranberries to prevent scurvy

20 Health Benefits of the Cranberry Good source of vitamin C, fiber, and phytonutrients Protective against urinary tract infections (UTIs) Chemicals in cranberries prevent bacteria from sticking to the lining of the bladder Cranberry extract inhibits growth of cultured cancer cells

21 Thank you To Laura Prevo, for researching the content of this presentation. Laura is a Bastyr University Masters Degree student To Alicia Tremaine, for helping to format this presentation. Alicia is completing her Master s Degree in Nutrition at WSU. 1

22 References Mignone LI, Giovannucci E, Newcomb PA et al. Dietary carotenoids and the risk of invasive breast cancer. Int. J. Cancer. 2009;124: Gilani AH, Jabeen Q, Khan AU, Shah AJ. Gut modulatory, blood pressure lowering, diuretic and sedative activities of cardamom. J Ethnopharmacol. 2008;115(3): Acharya A, Das I, Singh S, Saha T. Chemopreventive properties of indole-3-carbinol, diindolylmethane and other constituents of cardamom against carcinogenesis. Recent Pat Food Nutr Agric. 2010;2(2): ivemedicine/herbsvitaminsandminerals/ginger?sitearea=eto Sabate J, Ang Y. Nuts and health outcomes: new epidemiologic evidence. Am J Clin Nutr. 2009;89(suppl):1643S 8S.

Spices: Taste, nutrition and health. Presented by Barkha Herman, Vegan42.com

Spices: Taste, nutrition and health Presented by Barkha Herman, Vegan42.com barkha@vegan42.com Cinnamon Two major varieties of Cinnamon exist: the Ceylon cinnamon and the Cassia cinnamon. They look different