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Sweet Potato
Baby Local Food Network contestant dishes on her experience
Best Apps for foodies
the
Food
issue!
4
Best Recipes easy dishes for busy home cooks
One of the nation’s best hospitals is right here in Memphis. Baptist Memphis is honored to be the only Mid-South area hospital listed on Becker’s Hospital Review’s 2014 list of “100 Great Hospitals in America.” According to Becker’s, the top hospitals offer some of the greatest medical advancements in U.S. health care, and are also mainstays of their communities. It’s a tribute to the hard work of all our colleagues and physicians and their commitment to providing the best care available.
memphis.baptistonline.org
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Get Better.
July 2014 4 Sweet Potato Baby 8 Food Fads 12 GMO or GM-No? 13 Eye on Nutrition 16 Farmers’ Market Guide 18 Food Facts 20 Grocery Games 23 Food Safety Myths Debunked 27 Falling from Fitness
departments 7 Best Apps for Foodies 14 Cyclomaniac: The Importance of Upkeep 19 Outfitter: Fit to Flatter 24 Work it Out: Swiss Ball Basics 26 Memfit: Canby Frazier
4
28 Racing Calendar 29 Ask Corey 30 Food Clues: Born to Eat
cover story Sweet Potato Baby
31 Good Food
26
8 18
30
from the editor I’ll never forget the moment I found out how many calories were in my favorite “gourmet” burger at a local chain restaurant. I couldn’t believe it. I cursed Google! There were almost as many calories in that one sandwich as my recommended intake for an entire day. And that knowledge, as heartbreaking as I found it at the time, was empowering. It’s important to know what’s in the food we’re eating, and it’s not always apparent, even in products that are marketed as “healthy” or “low fat” choices. So this month, we asked experts for nutritional advice, from reading food labels to discerning the snacks with actual, documented health benefits. We also looked into some of the hottest food trends of 2014 and common food safety myths. We included a guide to local farmers’ markets for our readers in search of fresh, local, seasonal ingredients, and we talked to Memphian Aryen Moore-Alston about her experience on the Food Network Star reality show. We’ve got some great, healthy recipes for your enjoyment and our regular fitness features, because when it comes to good health, we all know diet and exercise go hand in hand. I hope you will enjoy reading this issue as much as I enjoyed putting it together. As always, you can send your feedback by emailing me at patterson@ commercialappeal.com
Sara P. Shirley Good Health Editor
Bon Appetit!
m e m phi s
Editor Sara P. Shirley patterson@commercialappeal.com
Good Health Memphis magazine is a healthy lifestyle publication from The Commercial Appeal. Good Health is published monthly, with distribution in the paper as well as in area medical practices and other strategic rack locations. All rights reserved. Reproduction in whole or part without written permission is prohibited. Copyright 2014.
Contributors Erinn Figg Cindy Wolff Jason Terrell
Leslie Schilling Corey Klein Michael Lander
Lisa Burch Nathan Berry
For more information on advertising in Good Health magazine, contact Sara Patterson Shirley at 901-529-6513 or e-mail patterson@commercialappeal.com. 495 Union Avenue, Memphis, TN 38103
Sweet Potato Baby
Aryen Moore-Alston made a healthy frittata with tomatoes and fresh mozzarella when Good Health stopped by to talk with her about the Food Network Star competition.
Food Network Star finalist dishes on her reality show experience Story by Sara P. Shirley Photos by Jason Terrell
I
nternational cuisine created from the comfort of your own home. This is the point of view Memphian Aryen MooreAlston, 31, pitched to Food Network two years ago, and now she’s fighting for a chance at her own cooking show. On Sundays at 8 p.m., you can watch Aryen battle for a networksponsored brand in the Food Network Star competition judged by Bobby Flay, Giada De Laurentis and Alton Brown. It’s the same competition that gave television personality Guy Fieri his big break. “This has been the best experience
of my life,” Aryen said from her Memphis home a few days before the show’s June premiere. “It’s been so humbling because my friends and family, they’ve helped me so much, been so encouraging... They truly want to see me succeed, and I couldn’t have done any of this without them.” Born in Little Rock, Ark., and raised in Naples, Italy, Aryen brings a global perspective to the show. Her passion for cooking started early, she said, from the age of 6 or 7. Aryen’s father was the head chef in her household, but when
he passed away, Aryen stepped into his shoes—at the age of 11. Aryen’s mother, Karen Moore, was an actress. Her father, Gary Alston, was a musician. Aryen recalled waking up one morning to ask her dad to use the stove, only to realize he had passed away from sleep apnea overnight. “You’d think after that I wouldn’t want to cook anymore, but it was the opposite,” she said. “I felt closer to him in the kitchen, and my passion for cooking only grew stronger.” The family relocated from Italy
to Memphis a few years after her father’s death, and she attended Overton High School before going on to Spelman College in Atlanta. She studied abroad in Japan, earned a degree in computer sciences and only quit her job as a contract technician at Apple to join the Food Network contest. “I’m the only home cook in the competition,” she said. “These judges are looking at you like, ‘Who are you?’ and it’s very intimidating, at times overwhelming.” Still, the professional advice and constructive criticism changed Aryen for the better, she said. How she fares on the show remains a mystery. She isn’t allowed to disclose any details regarding the competition’s results, but she did say Giada De Laurentis was the toughest judge of the bunch. “She’s like that best friend who won’t let you go out of the house looking like a mess,” she said. “She’s brutally honest, but it comes from a place of caring.” Aryen wasn’t completely foreign to working in front of a camera before the show. In 2008, she filmed a series of cooking demonstrations called “This House is Cooking” inside Memphis homes on the real estate market. Once filming for the competition ended, Aryen returned home and launched Sweet Potato Baby, a small catering company. She offers half a dozen different cupcakes and each contains fruit or vegetables. She sells the cupcakes to groups that use them for fundraisers. Her red velvet offering is made with beets, and her signature is a sweet potato cupcake. “You can have your cake and eat it, too,” Aryen said. “A secretly healthy guilty pleasure.”
Aryen Moore-Alston runs a small catering company called Sweet Potato Baby. She offers half a dozen different cupcakes and each contains fruit or vegetables.
She’s like that best friend who won’t let you go out of the house looking like a mess.
Saille Healing Path, LLC Integrative Wellness Center
– Aryen Moore-Alston
Inhale • Exhale • Slow Down Anyone looking to try Aryen’s culinary creations can find her at various farmers’ markets this summer, including the Wednesday afternoon market at the Memphis Botanic Garden and the Thursday market in South Memphis. “I began cooking because it’s my way of showing people that I love them,” Aryen said. “This is my true passion; it comes from the heart.”
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Best Apps For Foodies Foodily This app is a lot like Pinterest, but the social network revolves around recipe sharing. With more than two million recipes, you can search for a recipe by name or just browse around for good eats. You can also upload your own recipes and photos to share with others. Use the app to keep track of your favorites and “follow” friends or famous chefs like Cat Cora or Wolfgang Puck for inspiration. Cost: Free
Urban Spoon If you can’t decide where to go out to eat, the Urban Spoon app can help. Use the “shake” feature and the app will spin nearby options around and choose something for you. If you want to choose for yourself, you can browse the app’s comprehensive list of restaurants, read menus and check out reviews to help you make a selection. Cost: Free
Healthy Diet & Gluten Free, Allergy, GMO Scanner by NxtNutrio
This app is a great tool for anyone interested in understanding the ingredients inside packaged food products. Use the app to scan the barcode of a product to learn about the chemicals, additives, preservatives, artificial sweeteners and flavor enhancers included in many brand name foods. The app gives specific information about each ingredient listed on the package, explains exactly what the ingredients are and how they can affect one’s health. You can also modify your scanner to search products for any allergens you need to avoid. Cost: $4.99
Locavore With the Locavore app, you can easily find locally grown food and discover seasonal recipes. Use the app to learn the seasonal peaks for various produce and shop for the freshest ingredients available in the Memphis area. After you’ve found what you were looking for, share your experience on Facebook right from the app. Cost: Free
Substitutions Ever gotten halfway through a recipe and realized you’re missing an ingredient? Use this app to save time searching the Internet for a substitution. This app is also great for anyone with a food allergy or on a diet restricting certain ingredients. Cost: $0.99
Food Fads
Story by Erinn Figg
The hottest food trends of 2014
K
evin Dean is a self-proclaimed kale enthusiast. “When I worked at a restaurant in high school, kale and parsley were the things you put as a garnish on a plate,” said Dean, who is the executive director of Literacy Mid-South. “So when this whole kale craze happened, I was pretty skeptical of it, but I’ve really embraced it now.” That embrace took place after a new cookbook, “Kale: The Complete Guide to the World’s Most Powerful Superfood” by Stephanie Pedersen, landed him in the kitchen making everything from kale salads to muffins. “It was all actually pretty good,” he said. “I’m not a scientist, so when I hear the word ‘superfood’ I don’t really know
what that means, but I think, ‘Ooh! I should probably eat that!’” Many people share Dean’s exploratory outlook when it comes to health foods that get people buzzing, and that buzz seems to be ever evolving. A quick Google search of “trendy health foods for 2014” reveal articles with titles such as “Chia Seeds are the New Black!”
and “Cauliflower is the New Kale!” So how does an aspiring healthy eater navigate the changing currents of health food trends? “Many trends do introduce foods that have a good nutritional basis, so these trends can be beneficial,” said Dr. Fran Tylavsky, associate professor in the Department of Public Health at University
Chia Seed Pudding
Courtesy of Schilling Nutrition; recipe by Wendy Jo Peterson, RDN
Ingredients
3 tablespoons chia 1 cup milk 1 tablespoon cocoa powder 1 tablespoon sugar
(Variations: teaspoon cinnamon, pinch of salt, cocoa nibs)
Directions Place in mason jar and shake it. Refrigerate for 4-8 hours, stirring occasionally, to fully plump up.
According to BusinessInsider.com, here are seven healthy foods that are hot for 2014:
1. Cauliflower: Low in calories and fat, high in protein and fiber 2. Swiss chard: High in vitamin C, iron and calcium 3. Mangosteen: Rich in antioxidants 4. Ancient grains: Amaranth, quinoa, buckwheat, millet, and teff are gluten-free 5. Arctic char: Environmentally friendly fish, loved by the National Restaurant Association 6. Kimchi: Fermented kimchi may improve cholesterol and blood pressure 7. Coconut: Improves brain function, aids weight loss of Tennessee Health Science Center. “But the important thing is to maximize the healthiest foods to create an overall nutritious diet — one food alone isn’t going to make it.” For those looking for a little health food adventure, here’s a closer look at a few trends:
1. Kale Although many health food hipsters refer to kale as “so 2013,” the nutritious benefits of the vegetable are timeless. According to WebMD, kale is packed with antioxidant vitamins A, C and K and is a good source of copper, potassium, manganese and phosphorus. It may have anti-cancer and eye health benefits, and its high fiber content helps lower cholesterol and reduce the risk of heart disease.
At Get Fresh Memphis, which offers freshly prepared vegetarian and vegan meals for pickup or delivery, kale plays a prominent role on the menu, starring in dishes such as Organic Kale and White Bean Soup (a favorite among customers) and Kale Caesar Salad. “It really doesn’t get any better than kale,” said Certified Natural Foods Chef Nevada Presley, who co-owns the business with personal trainer Holly Guthrie. “Because it’s so fibrous you can do so many different things with it, and it’s one of the most nutrient-dense foods you can eat, in terms of calories versus nutrients.”
2. Chia seeds Shoppers who have visited their local Kroger stores recently may have noticed a difference in the natural food selection there. Namely, it’s getting larger. “Our customers have been telling us they would like more natural items, so we’re putting a strong focus on that,” said Courtland Perry, natural foods manager for Kroger’s Delta Division. Some of the current popular natural food requests at Kroger include gluten-free products, quinoa (a type of edible seed) and chia seeds. Chia seeds are an unprocessed, wholegrain food containing omega-3 fatty acids, carbohydrates, protein, fiber, antioxidants and calcium. “We get many requests for a new refrigerated drink called Mamma Chia. It’s a healthy drink that’s very good for getting your chia supplement in your system,” Perry said. “Those chia seeds multiply 10 times their size once they’re in your stomach, so it can make you feel a little bit fuller.” According to experts, more studies are needed before chia can be recommended for weight loss or heart health.
Simple Relaxed Kale Courtesy of Nevada Presley, Get Fresh Memphis
Serves four as side dish Ingredients
1 bunch of kale, washed, trimmed,
shredded and dried
1 to 2 tablespoons extra virgin olive oil
(depending on size of the bunch)
1 teaspoon freshly squeezed lemon
juice
1/4 teaspoon sea salt Directions Place the shredded, clean and dry kale in a large mixing bowl. Drizzle the olive oil and lemon juice over the kale and sprinkle the sea salt. With clean hands, massage the kale, squeezing between your palms and fingers. (The kale will become less fibrous and more silky as you massage.) Taste and adjust seasoning. Optional: Add cayenne or your favorite spice to your liking.
3. Butter. Yes, butter. Butter, once shunned, scorned and stamped with a villainous reputation, now is being welcomed back into the food fold as more dietitians tout its healthy benefits. “One of our big things we promote is the use of butter, and that’s not something you hear every day,” said Blair Mize, a master’s level registered and licensed dietitian with Schilling Nutrition in Memphis. “It’s actually a good source of fat-soluble vitamins, it tastes good and it’s satisfying, so it helps you feel full. It also has conjugated linoleic acid, which is a healthy dietary fat that some research suggests may help fight cancer, obesity and heart disease. The key here is moderation, but we absolutely recommend adding a little butter to your veggies.” As trends come and go, it’s important to do your research and consult with your physician before embarking on a new food adventure, Tylavsky said. Look for clinical studies to back up health claims and check websites such as eatright.org, the website of the Academy of Nutrition and Dietetics, for straightshooting advice. And when all else fails, there’s nothing wrong with an old-school approach. “One of the healthiest things you can do is increase the amount of fruits and vegetables you eat,” she said.
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GMO or GM - No? G
MO’s (genetically modified organisms) are organisms that have specific changes introduced to their DNA by genetic engineering techniques that typically insert or delete a gene. Scientists discovered that DNA transferred relatively easily in 1946, and the first genetically modified plant was engineered in 1982. The first genetically modified food, canola, was introduced to the market in 1996. The organisms that have been modified include bacteria, yeast, insects, plants, fish and mammals. This article will focus on genetically modified foods and plants.
About the author Beth Smith is a Registered Dietitian and Licensed Dietitian Nutritionist. She provides Nutritional Counseling at Saille Healing Path LLC, a wellness center in Cordova, for general nutritional guidance, diabetes, high blood pressure, cholesterol, food allergies, weight management and oncology care.
It could take years or decades before the impacts of eating (genetically modified) foods are identified. – Beth Smith
The main foods and plants that have are genetically modified are alfalfa*, canola/rapeseed, corn, cotton, Hawaiian papaya, potatoes*, rice, squash, soybeans, sugarbeet, sugarcane*, sweet peppers, tomatoes* and wheat*. Note: Those marked with an * are either no longer available or not available in the United States. Foods and plants have been genetically modified to increase shelf life; improve nutrition; decrease disease (especially for countries with foods lacking essential nutrients); stress, herbicide and pathogen resistance; production of biofuels; production of useful byproducts such as pharmaceuticals; and lastly, bioremediation of contaminated soils. The problem is that there haven’t been any human or animal epidemiological studies to support a
Story by Beth Smith, RD, LDN history of safe use of genetically modified foods or plants. It could take years or decades before the impacts of eating GM foods are identified. Another bone of contention in the health community is that GMO labeling is not required in the United States. For now, it is voluntary. The main foods that are modified are soybeans (93% modified in the US), corn (86%), canola/rapeseed (93%), cotton/ cottonseed (93%), sugar beet (95%) and forecasted to soon be on the market - rice. If you want to avoid GM foods, here are some tips: 1. Look for “non-GMO” labels. 2. Avoid “at risk” foods, such as: a. Corn products - corn flour, meal, oil, starch, gluten, syrup (esp. High Frucose Corn Syrup) b. Soy products - soy flour, protein, lecithin, isolate and isoflavone c. Canola oil d. Sugar - anything not listed as 100% cane sugar 3. Avoid Aspartame - also known as Equal and NutraSweet. 4. Avoid dairy from cows injected with growth hormones. Look for labels stating “No rBGH, rBST or artificial hormones.” 5. Buy organic. 6. Select wild over farm fed fish or fowl. 7. Select 100% grass fed livestock. Select white or blue corn. 8. Look for 100% wheat. 9. Look for 100% juice. In addition, there are Non-GMO Shopping apps that you can download on a smartphone.
Eye on Nutrition Story by Dr. Rolando Toyos, MD
A
s a child, I was often told by my parents to eat my vegetables.
can be wrong. The vitamin that you may be purchasing may not be absorbed due
Now, as an eye surgeon, the shoe is on
to poor bioavailability. What then, should
the other foot. I get to tell my parents,
the consumer do?
people of their generation and the baby
First, listen to your doctor if he or she
boomers that if they want to improve and
is well educated in nutrition and health.
maintain their vision they need to eat their
I counsel my patients to start by eating
vegetables.
foods high in these essential vitamins.
The National Institute of Health (NIH)
If you want to increase your vitamin E
has done extensive studies showing
intake, then eat almonds or sunflower
the benefits of certain vitamins in the
seeds as your snack food. For lutein
fight against Age Related Macular
and zeaxanthin, increase your intake
Degeneration (ARMD), a common retina
of spinach, kale, broccoli, and colorful
disease of the elderly that at its worst can
vegetables such as red tomatoes and
cause blindness. These extensive studies
peppers.
have shown that increasing the levels of
Other studies have shown the
vitamin E, lutein, and zeaxanthin in the
increasing your intake of omega-3 fatty
system can slow the progression of the
acids can help dry eye by improving tear
disease. Great, so how do we follow NIH
production. Salmon and sardines are a
guidelines for ARMD?
good source of omega-3s.
Here is where we have a problem.
there are now a few good products out there that are NIH-grade vitamins. Consult your physician to find out which make the grade, but don’t be lulled into thinking you are doing the right thing by skipping a healthy diet and taking supplements. Our parents were right again - Eat your vegetables and do your homework.
Finally, just so I can prove our
The supplements that the NIH used
mothers were right, I have to emphasize
for these studies may not be the same
eating carrots. Carrots are a great source
About the author
grade of supplements that you would
of beta-carotene, which is an important
Dr. Rolando Toyos is a board-certified
find at the store. One problem in our
nutrient in the fight against free radicals.
ophthalmologist, founder of Toyos Clinic
healthcare system is that the vitamin and
Free radicals can negatively affect the
and an ophthalmology expert for Dr. Oz
supplement market is not as regulated as
normal function of the cells of your eye.
you would expect. Labeling on a product
As far as supplements are concerned,
on Sharecare.com.
Cyclomaniac
Thoughts from the Spokesman
The Importance of Upkeep Story by Michael G. Lander
going to a bike shop and letting someone else take care of it for you or you can try to do it yourself. There are pros and cons associated with both options. Bike shops can save you time and lessen the amount of frustration that you might encounter by trying to do it yourself. The downside to them, however, is the cost and the time (sometimes a week or more) spent waiting for your bike to be worked on. Being able to work on a bike yourself can be a wallet-friendly option that could save you time and money. On top of that, by doing it yourself, you
B
icycle maintenance and repair is not usually the first thing that most
also acquire some practical hands-on Many months after I got my
experience with your bike. This can be
bike, when it didn’t look quite so new
especially helpful if something goes
people think about when they become
anymore, covered with a layer of grit
wrong out in the middle of nowhere.
interested in cycling. For me, it never
and grime, I began to realize that I
even entered my mind when I bought
needed to do something to prevent
bicycle maintenance and repairs from
my first bike. Like most people, I saw my
things from wearing out and breaking
videos posted online. With your tablet or
bicycle as a way of providing many hours
down prematurely. As anyone with a
iPad beside you, you can watch how to
of fun, recreation, and exercise and, later
bike knows, it doesn’t seem to take long
do it as you attempt it yourself. There
on, as a viable and economical means of
before parts need repair, adjustment and
are videos that demonstrate general
transportation in and around Memphis.
replacing.
maintenance and repairs and step-
When my bike was brand spanking
In order to avoid unnecessary and
You can learn basic to more detailed
by-step instructions. Links to several
new, I was far more interested in the
costly repairs to your bike, it is important
helpful videos are available at my blog,
features that my bike had and how cool
to do some periodic and preventive
memphiscyclist.blogspot.com.
it looked in its University of Memphis
maintenance, including a tune-up. Bike
colors than I was in learning about basic
maintenance really comes down to two
Memphis area bike shops also offer
repairs.
simple choices. You have the option of
some very helpful free maintenance
In addition to going online, several
and repair classes. Bikes Plus Inc. has a free monthly tire-changing clinic every third Saturday at 2:00 pm; Bike the Planet provides a free maintenance clinic on the first Saturday of every month; Bike World gives an occasional free Bicycle Repair 101 Course; and Victory Bicycle Studio has a free bike maintenance class every Wednesday at 6 p.m. For contact information on these bike shops and a complete listing of all the other ones in the Memphis area, visit wwww. memphiscyclist.com. You can also learn more about bicycles at Revolutions Community Bike Shop, located at the First Congregational Church in the Cooper-
bike and do your own repairs on it from that point forward. You may be able to ride hundreds or thousands of miles on a bike, but a lot of wear and tear comes with racking up that many miles. Unless you plan on riding your bike until the wheels fall off, you will be a lot better off doing some periodic checks, lubricating the chain and cleaning off dirt and debris, especially if you are riding a mountain bike. The last thing that you want to happen is to have your bike break down during a long-distance ride or to have an accident when it could have easily been avoided by a simple check and repair beforehand.
Young neighborhood. In exchange for
About the author
volunteer community service, you can
Michael G. Lander is a retired military officer and longtime cycling
receive a bike, which you will eventually
enthusiast. He created the website memphiscyclist.com and has a blog
put together yourself. After that, you will have a place where you can then take the
at memphiscyclist.blogspot.com.
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Going to Market A Guide to Memphis-Area Farmers’ Markets
The Agricenter’s Farmers Market
Address: 7777 Walnut Grove Rd., Memphis Season: Through October Hours: Mon.-Fri., 7:30 a.m. to 5:30 p.m.; Sat.: 7 a.m. to 5:30 p.m. Website: www.agricenter.org/ farmersmarket.html Phone: 901-757-7777
Arlington Open Air Market
Address: 12016 Walker Street, Suite 101, Arlington Hours: Fridays and Saturdays 9 a.m. to 4 p.m. Season: To Oct. 18 Phone: 901-871-9098
Farmers Market at the Garden
Address: 750 Cherry Road, Memphis Hours: Wednesdays, 2 p.m. to 6 p.m. Season: To Oct. 29 Website: www.memphisbotanicgarden.com/ farmersmarket Phone: 901-636-4100
Hernando Farmers Market
Address: 2535 Highway 51 South, Hernando Hours: Saturdays, 8 a.m. to 1 p.m. Season: To Oct. 25 Website: www.cityofhernando.org/ farmersmarket Phone: 662-429-9092
Bartlett Station Farmers Market
Jones Orchard Farm Market
Church Health Center Farmers Market
Jones Orchard Farm Market (second location)
Address: 2969 Elmore Park Rd., Bartlett Hours: Saturdays, 7 a.m. to 12 p.m. Season: To Sept. 27 Website: www. bartlettstationfarmersmarket.org Phone: 901-372-9457
Address: 1115 Union Ave., Memphis Hours: Tuesdays, 10 a.m. to 2 p.m. Season: To Oct. 28 Website: www.churchhealthcenter.org/ farmersmarket Phone: 901-272-0010, Ext. 2228
Address: 7170 Highway 51 North, Millington Hours: Every day, 8 a.m. to 6 p.m. Season: To end of year Website: www.jonesorchard.com Phone: 901-873-3150
Address: 6850 Singleton Parkway, Millington Hours: Every day, 8 a.m. to 6 p.m. Season: Through October Phone: 901-872-0703
Collierville Farmers Market
Memphis Farmers Market
Cooper-Young Community Farmers Market
Millington Farmers Market
Address: 454 West Poplar Ave., Collierville Hours: Thursdays, 8 a.m. to 1 p.m. Season: Mid-October Website: www.colliervillefarmersmarket.org Contact: colliervillefm@gmail.com
Address: 1000 South Cooper Street, Memphis Hours: Saturdays, 8 a.m. to 1 p.m. Season: Year Round Website: www.cycfarmersmarket.org Phone: 901-725-2221
Evergreen Community Farmers Market Address: 613 University Street, Memphis Hours: Thursdays, 2 p.m. to 6 p.m. Season: Through October Website: www.evergreencfm.org Contact: evergreencfm@gmail.com
Address: G.E. Patterson and South Main Street, Memphis Hours: Saturdays, 7 a.m. to 1 p.m. Season: To Oct. 25 Website: www.memphisfarmersmarket.org
Address: 5152 Easley Street, Millington Hours: Saturdays, 8 a.m. to 1 p.m. Season: To Oct. 25 Website: www.millingtontn.gov Phone: 901-873-5770
South Memphis Farmers Market
Address: 1400 Mississippi Boulevard, Memphis Hours: Thursdays, 10 a.m. to 6 p.m. Season: Through October* (Special market days in Nov. and Dec. to be determined) Website: www.somefm.org Phone: 901-946-9675
The Farm Park Market
Address: 2660 Cross Country Rd, Germantown Hours: Thursdays, 4 p.m. to 7:30 p.m. Season: To August 28 Website: www.germantown-tn.gov Phone: 901-757-7375
Trolley Stop Farmers and Artisan Market
Address: 704 Madison Ave., Memphis, TN 38103 Hours: Mon.-Thurs., 10:30 a.m. to 9 p.m.; Fri.-Sat., 10:30 a.m. to close Season: Year Round Website: www.trolleystopmarket.com Phone: 901-526-1361
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Urban Farms Market
Address: 2977 Broad Ave., Memphis Hours and Season: To be determined (as of press deadlines) For More Information: Visit the Urban Farms Memphis Facebook page
Whitehaven Farmers Market
Address: 1251 Wesley Drive, Memphis Hours: Mondays, 12 p.m. to 6 p.m. Season: To late October Phone: 901-516-3580
OPEN DAILY 9AM-5PM 901.873.4127 7960 Epperson Mill Rd. dixiememorial.com Millington, TN 38053
Food Facts
By the numbers
9,000
23”x 14.5”
Years
The age of the world’s oldest piece of chewing gum.
The size of the world’s largest potato chip crisp. It was produced by the Pringle’s Company in Jackson, Tenn., in 1990.
Source: chewinggumfacts.com
2,500
Varieties of apples grown in the United States. There are 7,500 varieties grown worldwide. Source: urbanext.illinois.edu
Source: idahopotatomuseum.com
45 Days
TON
The shelf life —yes, there’s a shelf life—of a Twinkie.
The amount of food the average American eats in a year.
Source: money.cnn.com
3ingredients Dozen
in one Twinkie. Source: Twinkie, Deconstructed by Steve Etlinger
Source: npr.org
Berry Nice! Can you name any of these exotic fruits by sight?
2
3
4
5
Answers: 1. Horned Melon 2. Sugar-Apple 3. Dragon Fruit 4. Lychee 5. Salmonberry
1
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Grocery Games Story by Cindy Wolff
L
ow fat, no fat, low carbs, no carbs, sugar free, no sugar added, organic,
Both changes should help shoppers
newer labels for 20-ounce soft drinks
understand the importance of counting
show that each bottle contains around
cage-free, gluten-free; a Dr. Seuss book
calories and seeing where those calories
240 calories that include 65 grams of
full of nutritional gibberish that can boggle
come from, said Holloway.
sugar, or more than 16 teaspoons.
even the most astute grocery shoppers. And that doesn’t include the confounding nutrition label with its tricky serving-size shell game and glaring omissions of added sugar amounts. “Natural sugar is what you find in food such as fruit and dairy products,” said Ashley Holloway, a registered dietitian. “To find out if there’s added sugar, you’d have to read the label and look for the words that mean sugar.” But for the first time in 20 years, the Food and Drug Administration is
The American Heart Association
If it’s fat-free, there are still calories, there are still serving sizes.
released guidelines in November
– Ashley Holloway, registered dietician
food labels is one element in the formula
proposing sweeping changes in the law
friendlier for users. The biggest changes, applauded by nutrition experts, are serving sizes that better reflect what the average person
proper amount of added sugar people should consume daily. The association recommends the following amounts: Women - 20 grams or 5 teaspoons; Men - 36 grams or 9 teaspoons; Children - 12 grams or 3 teaspoons. Dr. Marian Levy, Assistant Dean of the School of Public Health at the University of Memphis, said paying attention to prescribed by most nutrition experts for
that requires nutrition labels on most packaged foods in hopes of making them
that for the first time addressed the
one’s good health. “Most people didn’t know that
“The first five ingredients are the
a 20-ounce soft drink was actually 2
ones that are predominant in the food,”
servings,” Holloway said. “Who drinks half
Levy said. “You are looking for natural
a bottle?”
ingredients and watching out for sugar.”
Several soft drink makers already
That can be tricky, as was pointed out
consumes and differentiating natural and
changed their labels to reflect how most
in the documentary “Fed Up.” Experts said
added sugar.
people consume a soft drink. For instance,
there are 53 words that mean sugar, most
unpronounceable. Germantown resident Kelli Ciaramitaro began serving healthy food to
typically bacon and eggs with whole-
said. “So many people believe they can
wheat toast.
eat more without looking at calories or
Holloway said the food industry has
other nutrients per serving.”
her two daughters when they were in high
helped parents be better informed of
chairs. She cut up broccoli, carrots, apples
product content with tabs on the fronts of
which Holloway said is not necessary
and other “real” food for her toddlers.
packages.
for most consumers who do not have
“I pack their lunches with ham and
Those tabs provide quick, easy-to-
The latest trend is “gluten-free,”
celiac disease, a disorder for people who
cheese on wheat, whole fruit like apples,
read nutritional information that can be
are gluten intolerant. Gluten is a protein
and apple sauce, a tube of yogurt and fruit
scanned without picking up every box.
composite that gives elasticity to dough.
juice, the kind that is real fruit juice,” she
While those labels are helpful,
said. “Snacks at home are picked from a
Holloway said consumers also need to be
bowl of fruit.”
aware of catch phrases food makers use
Ciaramitaro rarely scans nutrition labels because she already knows which foods are healthy. No sugary oatmeal or cereal for her girls for breakfast. It’s
It’s found in wheat and related grains, including barley and rye. “Most people don’t even know what
to lure people to products they may never
gluten is,” Holloway said. “There’s no need
have tried or needed.
to exclude it from your diet unless you
“If it’s fat-free, there are still calories, there are still serving sizes,” Holloway
have celiac disease or other problems digesting gluten.”
Some nutritional experts also say
The first five ingredients are the ones that are predominant in the food. You are looking for natural ingredients and watching out for sugar.
fads such as Atkins, Paleo, or the South
– Dr. Marian Levy, Assistant Dean of the School of Public Health, University of Memphis
eating habits.
Beach diets are unhealthy and a poor replacement for exercise, proper food and portion control. “We used to be a society that planted gardens, cut our grass, rode bicycles in the neighborhoods,” Holloway said. “We didn’t stay in the house. We were always moving. Now we want a magic pill to fix years of sedentary lifestyles and poor eating habits.” She recommends a diet and exercise website called myfitnesspal.com to keep an honest daily journal of diet and exercise. She and Levy are hopeful that the trend in more farmers’ markets and organic foods in grocery stores will lead people away from processed foods to healthier If that’s not an option, read the labels.
The pediatric orthopaedic team at Campbell Clinic knows kids from head to toe. When my son broke his ankle during a high school soccer game, we headed straight to Campbell Clinic. They have a team of doctors fully dedicated to treating simple and complex pediatric orthopaedic problems. Campbell Clinic is great with kids – from infants to teenagers – and knows how to treat a wide range of injuries and conditions. In fact, Le Bonheur Children’s Hospital chose Campbell Clinic as their orthopaedic partner. Today, my soccer star is feeling better, and back on the field.
OFFICIAL ORTHOPAEDIC PROVIDER
Collierville Germantown Medical Center Southaven
| CampbellClinic.com
©2014 Campbell Clinic P.C. All rights reserved. Campbell Clinic is a registered trademark of Campbell Clinic P.C.
Food Safety
10
Common Myths That Might Surprise You
Myth: Food poisoning lasts for a day or two and then it’s over. In Fact: Some foodborne illnesses can lead to long-term health conditions, and 3,000 Americans a year die from foodborne illness. Myth: It’s OK to thaw meat on the counter. In Fact: Bacteria grow rapidly at room temperatures, so the counter is never a place you should thaw foods. Myth: When cleaning the kitchen, the more bleach the better. In Fact: There is no advantage to using more bleach than needed. To clean kitchen surfaces effectively, use just one teaspoon of liquid, unscented bleach to one quart of water. Myth: There’s no need to wash fruits and vegetables that you’re going to peel. In Fact: It’s easy to transfer bacteria from the peel or rind you’re cutting to the inside of your fruits and veggies. Wash all produce, even if you plan to peel it. Myth: To remove bacteria from meat, poultry, or seafood, you should rinse off the juices with water first. In Fact: Rinsing meat, poultry, or seafood with water can increase the chance of food poisoning due to the possible splashing of juices (and any bacteria they might contain) onto your sink and counters. Make sure you cook meat to the proper temperature to better ensure safety. Myth: The only reason to let food sit after it’s been microwaved is to make sure you don’t burn yourself on food that’s too hot. In Fact: The “standing time” helps your food cook more completely by allowing colder areas of food time to absorb heat from hotter areas of food. Myth: Leftovers are safe to eat until they smell bad. In Fact: The kinds of bacteria that cause food poisoning do not affect the look, smell, or taste of food. Foodsafety.gov has a Safe Storage Times Chart to help you know when it’s time to throw food out. Myth: Once food has been cooked, all the bacteria have been killed. In Fact: The chance of bacterial growth actually increases after cooking because the drop in temperature allows bacteria to thrive. This is why keeping cooked food warmed to the right temperature is so important. Myth: The acidity in most marinades kills bacteria, so it’s safe to marinate foods on the counter. In Fact: Even in the presence of acidic marinade, bacteria can grow very rapidly at room temperatures. To marinate foods safely, keep them in the fridge. Myth: Washing fruits and veggies with soap or detergent is the safest way to prepare them. In Fact: It’s not a good idea to use soaps or detergents on produce since these products can linger on foods and are not safe for consumption. Use clean running water to wash produce safely.
Source: Foodsafety.gov – the gateway to food safety information from government agencies, including the Food Safety and Inspection Service (FSIS), the U.S. Department of Agriculture, the U.S. Food and Drug Administration (FDA) and the Centers for Disease Control and Prevention (CDC).
work it out |
step-by-step moves for a healthy body
Swiss Ball Basics Photos by Jason Terrell
Swiss Ball Medicine Ball Combo (12 reps) This exercise works core and balance 1. Lie on ball in bridge position, let hips sag 2. Hold medicine ball in front of chest 3. Lift upper body off ball, keeping adominal muscles tight
L
isa Burch, a registered nurse and personal trainer specializing
in cardiac fitness and education at Fundamental Fitness in East Memphis, recommends the following five Swiss ball exercises for anyone looking to optimize an at-home workout. Swiss balls are large exercise balls and can be purchased online or at fitness stores. A few of these exercises also utilize smaller medicine balls. Do 2-3 sets of each of these exercises for best results.
Obligue Crunch (10 reps) This exercise strengthens oblique muscles 1. Assume side plank position with hips on ball and feet on wall for support 2. Hold ball with right arm and place left elbow behind head 3. Perform side crunch
Superman (10-12 reps) This exercise strengthens core and lower back and supporting spinal muscles 1. Kneel facing ball with feet against wall for support 2. Roll out to hip level 3. Clasp hands behind head and lift upper body
Chest Press with Medicine Ball (12 reps) This exercise strengthens legs, back, glutes, arms, chest and abdominal muscles 1. Lie on Swiss ball in bridge position 2. Head and upper body positioned on large Swiss ball 3. Press the small, weighted medicine ball from chest level
Wall Squat with Medicine Ball (12 reps) This exercise strengthens core, arms, hips, quads and hamstrings 1. Place Swiss ball at lower back and lean against wall 2. Lower body into a squat position while lifting medicine ball overhead 3. Keep lower back pressed into ball
#memfit
healthy peer pressure
Canby Frazier
41
Strategic Sourcing Analyst
Sport Swimming Support Phil Baker, my forever patient and encouraging coach and friend, and my fellow 901 swim team mates.
Why I Swim I swim for my overall wellbeing and because I love it. I swim for the solitude and the camaraderie. While camaraderie seems counterintuitive, there is a special connection that takes place between swimmers in the pool, at least for me. Swimming is my refuge from the busy world we live in. And when dealing with a stressful or packed day, the water is where I want to be.
Role Model My grandfather, Charlie McCrory Bragging rights Getting up and in the pool by 5:30 a.m. Power song The Chain by Fleetwood Mac Fitness goal To stay wet and stop negotiating for more time on the wall
Favorite gear Nike suits, Aqua Sphere K-180 goggles, and Ion Swimmer’s Shampoo.
Nobody knows It’s my dream to be a backup dancer for JT, but I dance like Elaine from Seinfeld, or at least that’s the reaction I get when try out my dance moves.
Fit Tip “Dig in” (Phil Baker) Celebrity crush Chuck Bass (character) Photo by Nathan Berry
Next Up
Guilty Pleasure Gossip Girl and potato chips (not necessarily together)
Launching a kick-starter campaign to fly Coach Phil Baker back to Memphis once a week.
Falling From Fitness U.S. teens’ cardiorespiratory fitness levels on the decline, report shows Story by Sara P. Shirley
L
ess than half of the nation’s teens
are more vascular events—heart attack,
can pass a basic fitness test,
stroke, vascular events in brain vessels,
that it’s a chronic disorder—no different
according to a recent report released by
peripheral artery disease—events that
than smoking or drinking or depression,”
an arm of the Centers for Disease Control
people could die of in their 30s, 40s, 50s.”
he said. “We have to attack it slowly, and
and Prevention.
“We know that this starts early, and
with a system in place.”
The report, which comes from data
Fad diets don’t work, said Arevalo,
collected over a decade, shows a decline
because they don’t get at the root of the
in cardiorespiratory health among all
problem, which often has a psychological
American youths between the ages of 12
component. The “why” behind poor
and 15 regardless of race or income level.
nutrition has to become part of the
Youths classified as being overweight
treatment, he explained. If someone
or obese were more likely to have
overeats because of stress, then you have
inadequate levels of cardiorespiratory
to treat the stress, for example.
health then their peers of normal weight.
Arevalo said he also tries to teach his
Girls are falling farther away from fitness
patients to think about food in monetary
than boys, with just 34 percent of girls
terms, with calories as the currency.
having adequate cardiovascular health,
“You have to know your budget,”
compared with 50 percent of boys. The overall percentage of fit teens dropped from 52.4 percent in 1999 to 42.2 percent in 2012, according to the report.
Arevalo said. “And if for the last five years
Dr. Alex Arevalo, pediatric cardiologist at Le Bonheur Children’s Hospital
Dr. Alex Arevalo, a pediatric To stem the tide, Arevalo said he
health problems linked to poor
encourages all of his patients, and their
cardiorespiratory fitness. The problems,
families, to get moving.
if left unchecked, will only become more severe in adulthood, he said. “What we’re talking about with
we’re working from a deficit.” The big picture problem, Arevalo said, is the prospect of 30 percent of
cardiologist at Le Bonheur Children’s Hospital, said he regularly encounters
you’ve spent more than you’ve had, then
“If you are not sweating, you are not exercising,” Arevalo tells his patients. Yet the relationship between obesity
the American population suffering from diabetes. “We’re not fit as a society, and the consequences are going to be really expensive,” he said. “This is preventable, it’s absolutely preventable. It’s hard
this cardiorespiratory test is how well
and poor cardiorespiratory health shows
to fight because there are so many
someone’s body handles oxygen,” Arevalo
that the problem can’t be solved through
components, but we have to keep hacking
said. “And what I think we’ll end up seeing
exercise alone, Arevalo said.
at it.”
July racing calendar 7/3 Memphis Stars and Stripes 5k Tiger Lane, Memphis memphisstarsandstripes.racesonline.com 7/5 Stars, Stripes, Splash Master Swim Meet Wellworx SportsPlex, Memphis racesonline.com
7/7 Women Run/Walk Memphis Kick-off Expo Agricenter International, Memphis womenrunwalkmemphis.com 7/12 Hope 5k
Hope Presbyterian Church, Memphis hopepres.com/hope5k
7/13 MRTC Road Race Series 5k
Audobon Park, Memphis memphisrunners.com
7/19 Design a Wish 5k
Pink Palace Museum, Memphis designawish.racesonline.com
7/20 MJCC Family 5k
Memphis Jewish Community Center, Memphis jccmemphis.org/mjcc5k
7/27 MRTC Road Race Series 5k Audobon Park, Memphis memphisrunners.com
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Editor’s Note Are you participating in any of these races?
Send us a picture and tell us about your experience. E-mail the editor at patterson@commercialappeal.com.
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LISTEN UP! Q
by Hearing and Balance Centers of West Tennessee
: IS IT SAFE TO PURCHASE HEARING AIDS ONLINE?
A
: We all would like to consider ourselves savvy consumers who do not want to pay more than is necessary. While purchasing hearing aids online may seem convenient, private, and less expensive, be wary and be warned. Some devices advertised to improve hearing online are not really hearing aids at all but just amplifiers. Others might be hearing aids that are discontinued-or close to being discontinued-and may not be serviceable but for a short period of time. Other things you should know about online hearing aid purchasing: • A hearing aid is a complex medical device, not a simple sound amplifier that makes everything louder. A good hearing aid has a digital sound processor programmed by an audiologist, or a licensed hearing instrument specialist, to meet your personal hearing needs. • Hearing aids bought online without a complete diagnostic hearing test will not have the right prescription for your hearing loss. A thorough hearing evaluation done by a professional in a soundtreated booth is the best way to determine the actual type and degree of hearing loss. An online hearing screening cannot determine the cause of the loss, which may be something as minor as earwax or as serious as a brain tumor. • Hearing aids are not “one size fits all”. The fit is the most important factor in you being successful with a hearing aid. If a hearing aid does not fit the ear properly, the aid will not sound right. Plus, feedback (whistling) frequently occurs with a poorly fitting hearing aid. • For the best hearing aid fitting, you must have an accurate hearing evaluation, appropriate hearing aid selection, a good fitting instrument, time to get use to the hearing aids, and follow-up visits for fine-tuning and adjustments. It may take two or three office visits to tune your hearing aids to the most optimal settings. Hearing aids are an investment in your quality of life. Purchasing a hearing aid online will get you a hearing aid, but at what cost? At Hearing and Balance Centers of West Tennessee, it is our goal to fit you with a hearing aid best suited for your hearing loss, budget and lifestyle. In addition, we will follow you for the life of the hearing aid to make sure it is providing you the best hearing possible. Call 901-842-4327 today to schedule an appointment for a Free Hearing Screening at Hearing and Balance Centers of West Tennessee. Elizabeth Hopkins, Hearing Instrument Specialist; Lori Frederick, Audiologist; Dr. Kay Tackett, Audiologist, Dr. Courtney House, Audiologist
Ask Corey Fitness advice from a local personal trainer Q: I’d like to lose several pounds, but
specifically in the stomach area. Should I focus on ab exercises to quicken the process, or does that not actually work? – Savannah P., Memphis
A: Unfortunately you cannot choose where the weight comes off. Each person loses weight from different areas and in different ways. The most effective way to lose fat and keep it off is to combo strength training and high intensity training. The more muscle you have, the more calories you will burn during workouts and during your down time. Strength training also increases your calorie burn up to 24 hours after you are done training! But it never hurts to keep ab exercises in the routine.
Q: Are you supposed to stretch before a
workout or after? – Dylan B., Cordova
A: I like to stretch both before and after.
It’s more of a warm up and cool down. To start the workout off I like to do a slow warm up of dynamic stretching and then get my blood going with air squats, pushups and jump rope. To end the workout I like to finish with a yoga-like stretch session that focuses on the muscle groups I focused on during the workout. Both the warm up and cool down don’t need to be that long.
6242 Poplar Avenue 901-842-4327 www.hearingmemphis.com
ask the trainer reader Q&A
Corey Klein is the owner and operator of Klein Fitness located at 338 South Main Street. For more information on these exercises or for other fitness inquiries visit www. kleinfitnessmemphis.com
Editor’s Note: Would you like to send a question to Corey? E-mail your question to the editor at Patterson@commercialappeal.com or send us a Facebook message at www.facebook.com/goodhealthmemphis
food clues
honest nutrition advice
Born to Eat
A Return to Real Food Story by Leslie Schilling, MA, RDN, CSSD, LDN
A
s many of you know, my mantra is Eat Real Food. Feel Real Good. ™ I realize that even though it sounds so simple, it isn’t. I believe we are born to eat, hence the title of my blog. We are born to eat real food, yet real food isn’t always apparent. We are bombarded with health messages and products that scarcely resemble the whole foods they came from. The most common and deceiving buzzwords could be healthy, wheat and thin. It seems you could put any of those three descriptors on a box and sell most anything. Why does this happen? In my opinion, it’s trust. We believe that what we hear and read is usually true. Why would manufacturers, health professionals and the media tell anything but the truth? The short answer is to sell the product. Don’t get me wrong, there are plenty of caring, up-to-date professionals, manufacturers and quality products out there but ultimately, what you chew is up to you. I could go on and on but I’ll get right to the point… How do you eat real food in a notso-real food world? Here are a few tips to get you started.
llSelect whole, single-ingredient foods as often as you can. A few examples are tomatoes (ingredient tomato), steak (ingredient beef,) eggs (ingredient eggs), or almonds (ingredient almond). You get the gist. llShop the perimeter of the grocery store for fresh, whole foods like produce, meat, dairy items, bulk items like nuts, oats, quinoa, etc. llBuy items you can’t or don’t make with few ingredients. Newsflash ;) I don’t make butter but we eat a load of it. Yes, you read that right. Butter-ingredients cream & salt-I’m down with that. Block cheese, yogurt, nut butters, crackers with few ingredients, etc. llPlan your meals and snacks ahead of time. THEN go to the grocery store or farmer’s market. Because if you fly by the seat of your pants, you’re going to have trouble with pants.
llEat Real Food, but don’t get crazy! Aim for an 80/20 approach. Most of the time you fuel with high-quality real food and having a cupcake or a slice of pizza you didn’t make here and there isn’t a problem. If you find yourself digging through the trash at a party to inspect the ingredients on the cupcake mix—that’s what I mean by crazy.
About the author Leslie Schilling is a Memphis-based, nationally recognized nutrition expert, media spokesperson and speaker. She owns Schilling Nutrition Therapy, LLC, a nutrition counseling practice in East Memphis. You can keep up with nutrition news by following @ NutritionLeslie on Twitter or Facebook.
Mexican Chicken Soup
from the American Heart Association
good food
wholesome recipes and nutrition tips
6 servings About $2.74 per serving Prep time: 15 min Cook time: 20 min Directions 1.
Drain beans and corn in colander, rinse, set aside.
2. Heat oil in large saucepan over medium heat. Add bell pepper, onion and jalapeno; cook 5-7 minutes, stirring often until vegetables are tender. Stir in garlic and cumin and cook another minute. 3. Add broth to saucepan, increase heat to high, and bring to rapid simmer. Add chicken and cook until no longer pink, about 5 min. Stir in beans, corn, tomato and cilantro, cover and cook on medium heat for 10 minutes, top with extra cilantro leaves (optional) and serve hot.
Per serving
1 14.5-ounce can no-salt-added or lowsodium kernel corn, drained and rinsed
1 15.5-ounce can no-salt-added or lowsodium red kidney beans, drained and rinsed
2 teaspoons canola oil or extra-virgin olive oil
1 medium bell pepper (green or red), chopped
1 large onion, chopped
1 medium jalapeno pepper, diced (remove seeds to reduce spice/heat)
2 garlic cloves, minced (or 1 teaspoon garlic powder)
2 tsp ground cumin 5 cups fat-free, low sodium chicken broth 1.5 lbs boneless, skinless chicken breasts, cut into 1’’ cubes
1 large tomato, diced ½ cup chopped cilantro
All recipes copyright © 2013 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart ® Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.
Calories Total Fat Saturated Fat Trans Fat Polyunsaturated Fat Monounsaturated Fat Cholesterol Sodium Carbohydrates Fiber Sugars Protein
281 5.0 g 1.0 g 0.0 g 1.5 g 1.5 g 73 mg 204 mg 27 g 8 g 6 g 33 g
Dietary Exchanges: 1 1/2 starch, 1 vegetable, 4 lean meat
Slow Cooker Barbecue
from the American Heart Association
American 6 servings About $1.37 per serving Chicken or Pork 1 pound boneless, skinless chicken breast or tenderloins, visible fat removed -OR-
1 pound pork loin, tenderloin or center loin, visible fat removed
1
cup water
Directions 1.
Place chicken or pork in slow cooker, pour water and Barbeque Sauce (recipe below) over meat.
2. Cover and cook over low setting for 8-10 hours, or over high setting for 3-4 hours. Chicken may break apart easily with fork once cooked.
Per serving
Barbeque Sauce 1
14.5 ounce can no salt added tomato sauce
1
tablespoon brown sugar (optional or flavor with a no calorie sweetener)
½ cup cider vinegar 1
tablespoon yellow mustard
½ teaspoon garlic powder
½ teaspoon onion powder ½ teaspoon chili powder ¼ teaspoon cayenne pepper 1
teaspoon black pepper
¼ teaspoon cinnamon ½ teaspoon paprika
Directions 1.
Calories Total Fat Saturated Fat Trans Fat Polyunsaturated Fat Monounsaturated Fat Cholesterol Sodium Carbohydrates Fiber Sugars Protein Potassium Calcium
Chicken 125 2.5 g 0.5 g 0.0 g 0.5 g 0.5 g 48 mg 130 mg 8 g 2 g 2 g 17 g 548 mg 23 mg
Pork 134 2.5 g 1.0 g 0.0 g 0.5 g 1.0 g 43 mg 84 mg 8 g 2 g 2 g 19 g 570 mg 23 mg
Whisk together all ingredients in a medium bowl.
This barbeque meat is delicious, heart healthy, and versatile! Use it on whole wheat buns for sandwiches, or served with a side of no salt added pinto beans or Asian Cole Slaw. Recipe copyright © 2012 American Heart Association. This recipe is brought to you by the American Heart Association’s Simple Cooking with Heart Program. For more simple, quick and affordable recipes, visit heart.org/simplecooking.