Inside: Green Pizza by Judy Doherty, BS, PC II - PowerPoint Presentation

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Inside:

Green Pizza by Judy Doherty, BS, PC IIVegan Pizza by Judy Doherty, BS, PC IIFind a Path to Better Sleep by Cheryle Jones Syracuse, MSWhat is Zinc and What Does it Do? by Lynn Grieger, RDN, CDCES, CPT, CHWCHow Much Zinc Do I Need? by Lynn Grieger, RDN, CDCES, CPT, CHWCSources of Zinc by Lynn Grieger, RDN, CDCES, CPT, CHWCHandout: 4 Key Messages from Dietary Guidelines

Brought to you by:

Nutrition

NEWSLETTER

February 2021

Greens & Burrata Pizza

Ingredients for pizza:1 batch pizza dough – see below¼ cup basil pesto1 cup fresh spinach leaves1 cup arugula

1 cup radish microgreens or sliced radishes2 lemons1 tsp olive oil4 ounces burrataPizza dough:1 cup water½ tsp dry yeast3 cups all purpose flour

Pinch salt½ tsp sugar1 tsp olive oil

Nutrition Facts: Serves 6. Each 1 slice pizza serving: 297 calories, 5g fat, 2g saturated fat, 0g trans fat, 12mg cholesterol, 132mg sodium, 50g carbohydrate, 2g fiber, 1g sugars, 12g protein.

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Link to recipe online

Directions:Mix the pizza dough by hand or in a mixer or bread machine. Allow to rest and rise one hour. Pull the pizza dough out to a very thin rectangle onto a sheet tray. To do this you just gently stretch the dough. Bake it in a preheated oven at 400 degrees for 10 minutes. Top with basil pesto, and fresh spinach. Bake for 8 more minutes or until golden brown. Top with fresh arugula, radish greens and burrata cheese cut into small chunks.

Sprinkle the top of the pizza with a little olive oil and lemon. Chef's Tips:You can also use more fresh spinach on top of the pizza if you do not have arugula.

Spicy Chick “Peas-za”

Ingredients for pizza:1 batch pizza dough – see below½ cup cashew cheese dip or use tomato paste or almond butter if you wish2 tsp olive oil2 tsp Za’tar seasoning mix1 cup crispy spicy chickpeas2 diced tomatoesFresh mint1 avocadoPizza dough:See recipe on previous pageDirections:Mix the pizza dough by hand or in a mixer or bread machine. Allow to rest and rise one hour. Pull the pizza dough out to a very thin rectangle onto a sheet tray. To do this you just gently stretch the dough. Bake it in a preheated oven at 400 degrees for 10 minutes. Top with cashew cheese or tomato paste, olive oil,

Za’tar, chickepeas, and tomatoes. Bake for 10 minutes. Remove from the oven and top with fresh mint and sliced avocados. Chef’s Tips:Cashew cheese dip is ideal but if you don’t have it you can easily use tomato paste or almond butter. If you can’t buy crispy chickpeas, make your own by drying out cooked drained garbanzo beans in the oven.

Nutrition Facts using tomato paste (cashew cheese is not in our recipe database yet):Serves 6. Each 1 slice of pizza per person serving: 403 calories, 7g fat, 1g saturated fat, 0g trans fat, 0mg cholesterol, 27mg sodium, 72g carbohydrate, 9g fiber, 8g sugars, 14g protein.

3This vegetarian pizza is full of flavor and crunch and makes a fantastic lunch or dinner.

Link to recipe online

Za'atar Spice

 is a 

blend

 of herbs: oregano, thyme, cumin, coriander, sumac, and sesame seeds. It also has a pinch of salt.

Making sure that you are getting enough sleep is an important part of a healthy lifestyle.  It is recommended that adults get at least 7 hours of sleep a night and children should have 9-12 hours of sleep per night. One-third of adults in the United States report that they don’t get this recommended amount.  Not only does lack of sleep make people less productive, grumpy, moody, and more prone to accidents, those getting less than recommended amounts of sleep may be at risk for obesity, type 2 diabetes, elevated blood sugars, high blood pressure, heart disease, mental distress, and even early death.

There are many factors that can be the cause of lack of sleep, waking in the middle of the night, and/or just poor sleep quality. Common suggestions for improving the amount and quality of sleep include: establishing regular sleep times, reducing screen time, and avoiding alcohol, large meals, and caffeine before bedtime. 

Take some time this month to learn about the importance of sleep to health.  Then evaluate your own sleep habits.  Would you like to make some changes to your current habits?  Think about what you can do this month to help you find a path to better sleep. Here are some ideas...

Keep a journal of your sleep patterns for a couple of weeks.  You may be doing better (or worse) than you think. There are some phone apps, sleep trackers and fitness apps and devices that can help you with this, or just use old-fashioned paper and pencil.

Correlate other habits with your sleep journal. For example, do you sleep less after drinking alcohol or exercising in the evening or watching a late movie?

Do you sleep better after eating certain foods? Foods that promote better sleep include tart cherries, walnuts, protein foods, food with tryptophan and whole grains.

Try spending quiet time and relaxing before going to bed. This may include a hot shower or bath or meditation or reading. Some fitness apps also offer guided meditation. 

Skipping breakfast and other meals is associated with poor sleep quality.  Planning a healthy breakfast ahead, such as overnight oatmeal or muesli  or a slow cooker breakfast may help you eat better and sleep better.

Evaluate your sleeping environment. Would blackout curtains help? What are your thoughts on weighted blankets? How about new sheets? Whether you get new sheets or not, try washing your sheets more often -- the smell and feel of clean sheets can be relaxing. 

Regular aerobic exercise can help you sleep better -- just don’t do it within a few hours of bedtime. If you’re not already exercising regularly, even just 10 minutes of activity a day can help.

Talk with your doctor if you think you may have a medical reason for your lack of sleep.  These may include snoring, sleep apnea, restless legs syndrome, and insomnia.

Remember, take small steps, but be consistent.

By Cheryle Jones Syracuse, MS

Find a Path to Better Sleep

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W

e’re

already into the second month of the New Year and our Positive Resolutions for 2021 project.  The goal is to achieve one new thing each month – a positive goal -- and then add on to that each month. At the end of the year you’ll have twelve new habits and a healthier lifestyle.

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What is Zinc and What Does It Do?

You might have heard about using zinc lozenges to help decrease the duration of a cold. Zinc is an essential mineral for a healthy immune system. Zinc, one of the essential minerals that we must get from food or supplements, plays several important roles in health. It's involved in...

Protein synthesis

Cell division

Growth and development

A normal sense of taste and smell

Immune function

Zinc is also a crucial component of over 100 enzymes.Gatekeeper for our Immune SystemsZinc is often called the gatekeeper of our immune systems because the optimum function of almost all immune cells rely on zinc as an essential component. Zinc plays a role in our body’s immune defense against viruses and pathogens, and it also helps protect our bodies against an overactive immune system that might be implicated in chronic inflammation, allergies, or autoimmune diseases such as rheumatoid arthritis, diabetes, atherosclerosis, and age-related macular degeneration.

Who is at Risk for Zinc Deficiency?

An analysis of NHANES III data found that 35-45% of adults age 60 years or older had low zinc food intake that put them at risk for zinc deficiency.

Even considering zinc supplements or the zinc contained in multivitamin/mineral supplements, 20-25% of older adults still had inadequate zinc intake.

Adults from families who are food-insufficient (defined as a lack of financial resources for consistent access to the wide variety of nutrient-dense foods necessary for overall good health) had even lower intakes of zinc, often below 50% of the RDA.

Potential causes of zinc deficiency include gastrointestinal surgery and digestive disorders such as ulcerative colitis, Crohn’s disease, and short bowel symptom due to decreased zinc absorption and increased zinc losses.

People who eat a vegetarian or vegan diet that does not include meat may also be at risk for zinc deficiency due to a combination of consuming less zinc and the zinc in plant foods being less available for absorption.

sBy

Lynn

Grieger

, RDN, CDCES, CPT, CHWC

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The RDA (Recommended Dietary Allowance) is the average daily amount that is sufficient to meet the requirements of nearly all healthy people.

Check out the list below to find how much zinc you need each day...

Age 7 months to 3 years: 3mg for males and females

Age 4-8 years: 5mg for males and females

Age 9-13 years: 8mg for males and females

Age 14-18 years: 11mg for males, 9 mg for females

Age 19+: 11mg for males, 8mg for females

During pregnancy: 11mg

While lactating: 12mg

The Daily Value (DV) for zinc on the Nutrition Facts label is 11 mg for adults and children age 4 years and older.

Is it Possible to Consume Too Much Zinc?

Consistently taking in more zinc than needed from food and/or supplements is known to lead to toxicity.

The UL (tolerable upper intake level) for zinc is:

4mg age 0-6 months

5mg age 7-12 months

7mg 1-3 years

12mg 4-8 years

23mg 9-13 years

34mg 14-18 years

34mg for pregnancy and lactation

40mg for anyone age 19 years or older

References at https://

foodandhealth.com

/how-much-zinc-do-

i

-need/

By Lynn

Grieger

, RDN, CDCES, CPT, CHWC

Food Sources

of Zinc

Oysters contain more zinc per serving than any other food. Red meat and poultry provide the majority of zinc in the American diet. Other good food sources of zinc include legumes (dried beans and peas), nuts, some types of seafood, whole grains, fortified breakfast cereals, and dairy products.

Here are some examples of how much zinc is in common foods...

What About Phytates in Foods that Contain Zinc?

Phytates are compounds naturally found in plants that help protect the plant from disease and insects. Phytates are present in whole grain breads and cereals and legumes.

Phytates bind with minerals in the digestive tract, including calcium, magnesium, iron, and zinc, which decreases the amount of the minerals available to be absorbed and used in the body. Many phytates can be deactivated by soaking, sprouting, or boiling the phytate-rich food before eating. Leavened grain products such as bread contain more available zinc than unleavened grain products like crackers.

The bioavailability of zinc from vegetarian or vegan diets is lower because meat is high in bioavailable zinc and can enhance zinc absorption. Vegetarian and vegan diets often include higher amounts of legumes and whole grains that contain phytates. Vegetarians and vegans can require as much as 50% more of the RDA for zinc than people who eat meat. 

Medications and Zinc Cautions

Zinc supplements may interact with several different types of medications. Anyone who takes these medications should discuss zinc intake from food and supplements with your physician. Taking the medication at least 2 hours before or 4-6 hours after a zinc supplement minimizes the interaction, but it’s always best to discuss specifics for you with your physician. Quinolone (such as Cipro) and tetracycline (such as

Achromycin

and

Sumycin

) antibiotics inhibit the absorption of both zinc and the medication. Penicillamine, a drug used to treat rheumatoid arthritis, inhibits the absorption of zinc and the medication. Thiazide diuretics such as

Hygroton

and hydrochlorothiazide increase zinc excretion and prolonged use might lead to zinc deficiency.

By Lynn

Grieger

, RDN, CDCES, CPT, CHWC, References at https://

foodandhealth.com

/zinc-food-vs-supplements/

2020-2025 Dietary Guidelines

What is a Dietary Pattern?

It is the combination of foods and beverages that make up an

individual’s complete dietary intake over time. Keep it healthy by choosing nutrient dense foods and lowering intake of sugar, sodium,

and saturated fat. Here are the guides:

Sugar – 10% or less calories (about 200 calories or 50 grams for most people)

Sodium – 2300 mg of sodium or less per day

Saturated fat – 10% or less of calories (about 22 grams for most people)

4 Key Messages to Follow:

Vegetables

Fruits

Whole Grains

Beans, lentils, peas

Seafood

Lean meat and poultry

Eggs

Tofu and plant-based protein

Unsalted nuts and seeds

Fat-free or low-fat dairy

Plant-based milks and dairy that are calcium fortified

Nutrient Dense Food List

When foods are nutrient dense, they are high in vitamins, minerals, and often fiber. They are not full of sugar, fat or sodium

The Dietary Guidelines are updated every 5 years. They were just published!

FMI see

dietaryguidelines.gov

and

myplate.gov