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Vegetable of
the Month:
Summer Squash
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 Summer Squash (also called Italian marrow) actually includes several different varieties: cousa squash, Pattypan squash, Yellow crookneck squash, yellow summer squash and zucchini. Although it is called "summer" squash, these varieties can grow year-round if grown in a frost-free environment. We tend to think of only the yellow varieties, but summer squash can be white or green as well. Some are long and straight, others are round with scalloped edges or crooked!
Nutrition Information per of 1 cup of cooked (boiled) summer squash (all varieties):
36 calories, 8g carbohydrates (2.5g fiber), 0.5g total fat, 0g cholesterol, 1.5g protein. Complete nutrition facts available here.
Summer squashes are a good source of: Vitamin C, potassium, Vitamin B6, manganese, and the carotenoids lutein and zeaxanthin. Healthy Recipes: Kitchen 101: Did you know.... - Summer squashes are related to melons and cucumbers?
- The Native Americans considered summer squash as one of the "Three Sisters", along with corn (maize) and beans.
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DCR on the road!
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John Muir Womens'
Health & Wellness Expo
On Saturday, August 18th, Diablo Clinical Research will be offering free cholesterol tests and heel scans for all attendees!
The event will have various demonstrations and workshops on the following topics, including:
- Fitness classes (Zumba, Yoga, Bootcamp)
- Mind/Body
- Nutrition
- Various health screenings (cholesterol, blood pressure, bone density, memory testing)
- Healthy food court
* Event Hours 8:30am - 4:00pm
* Spotlight Seminars: 9am-3:30pm (additional cost)
* Key Note Speaker: Jane Fonda 11:30-12:30pm (additional cost)
Location:
Women's Health Center
To register or for more information about the fair, call John Muir Hospital at (925) 941-7900
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Discuss your Diet with a Registered Dietitian!
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Confused about calcium? Lost about leafy greens? Questions about quinoa? A Registered Dietitian (RD) can answer all these questions and more in a nutrition consultation. You will review your diet and exercise regimen and focus on behavior modification. It's all part of small steps towards a healthier you! As a service to the community, Diablo Clinical Research's nutrition consultations are specially priced at $50/hour. For more information, please contact our Registered Dietitian, Kelley Bradshaw MS, RD.
Phone: (925) 930-7267
kbradshaw@diabloclinical.com |
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Do you or someone you know have Celiac Disease?
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Follow a gluten-free diet?
Still experiencing symptoms when exposed to gluten?
Interested in Celiac Research?
You may qualify for the study if you:
- Are between the ages of 18 and 75 and have been diagnosed with celiac disease
- Have biopsy proven celiac disease and positive serology test results more than 12 months before study entry
- Have been on a gluten-free diet for 12 months or longer
- Are still experiencing symptoms when exposed to gluten
- Have a CeD-GSRS score of 2.0 or higher at screening
- Have a positive serum anti-tTG (IgA or IgG) or DGP (IgA or IgG) antibodies at screening
- Are willing to comply with a gluten-free diet for the duration of the study
- Satisfy other study criteria
To participate in a survey to determine whether or not you qualify, call Ava at
925-930-7267 or email: apaulazzo@diabloclinical.com
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| Advancing Health Newsletter | July 2012 | |
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Book Review--Why Calories Count: From Science to Politics
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Authors Marion Nestle and Malden Nesheim give a thorough, comphrensive look at one of the most discussed words of our time, the calorie. Keep in mind, this is not a 'diet' or weight loss book, but rather a look into the science, history and politics of calories.
The first two parts of the book discuss calories from a science and research standpoint. Nestle and Nesheim provide readers with insight into the differences in nutrition terminology (i.e. kcal vs Cal vs cal); how caloric values are measured and determined in research using a variety of methods; how your body uses food for energy (nutrition metabolism); and how calories are utilized in physical activity. Part three looks at how the body balances (or regulates) calorie intake and expenditure, as well as calorie requirements. An entire chapter is devoted to calories in alcohol, as they are metabolized (broken down) differently compared to calories from food and other beverages. After reading this chapter, you may want to think twice before you have that pina colada! The remaining parts of the book focus on what happens when calories are under-consumed; the now well-known effects of too many calories; the difficulty in conducting calorie studies to determine what type of 'diet' works best for weight loss (hint: consume fewer calories, especially calories from sugar, junk foods and fast food); and how the intimate relationship between politics and the food industry contributes to an obesity promoting environment (healthier foods are more expensive; more marketing dollars are spent to promote junk food than healthy food). Lastly, the authors give steps on how you can take action to improve your health (at least from a calorie standpoint).
Overall, Why Calories Count is an important book to read, especially for those who are new to nutrition. If you are well versed in nutrition text books and popular nutrition literature, this may be old news to you. If you're looking for a quick-fix diet or want to know what foods to eat, this the wrong book for you. But for many of us, this book will provide new insight and interesting information that is not discussed in 'dieting' books. Yes, the book is advocating that, since calories do count, we need to eat less and move more to lose and maintain our weight. However, the authors point out that we also need to eat healthier foods, perhaps alluding to recent research that not all calories are the same. Perhaps more importantly, they acknowledge the role of our food environment: "In theory, biology regulates food intake within rather narrow limits. But in practice the food environment tests those limits. Biological regulatory mechanisms may fail miserably when constantly confronted with appealing food in large quantities." This is not to take anything away from individual responsibility but to acknowledge that winning the battle of the bulge is difficult given the vast influence the food industry has on our health. Difficult, but not impossible. Collectively, our individual food choices can positively influence our food environment, thus making it easier for all of us to eat healthier.
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NEW AT DCR!
| | Stop by our office this month, you'll see two new additions in the lobby:
- Nutrition Handout Archive: A binder filled with past articles and handouts that have been featured in our office.
- What's In My Food?: A binder filled with nutrition facts labels and ingredients of your favorite products. Learn whether or not a product is "healthy" (despite the claims on the box) and what those ingredients really are.
Feel free to read through the binders while you're in the lobby. Don't hesitate to ask our Registered Dietitian or the front desk for a copy of any handouts.
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"You owe it to yourself and the ones you love to find out if your bones are healthy." Dr. Weinstein
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Are you
at risk for osteoporosis?
For the month of July, Diablo Clinical Research is continuing to offer FREE DXA bone density scans for women age 60+ and postmenopausal who also have 3 or more qualifying risk factors.
Qualifying Risk Factors* for a DXA screening include:
- History of fractures (any broken bone) after age 50
- Family history of fractures or osteoporosis (mother, father, sister, brother)
- Loss in height of 2-3 inches.
- History of falls
- Cigarette smoking
- Excessive alcohol intake
- Low calcium and vitamin D levels
- Persons of Caucasian, Asian or Latino races
For more information, please call (925) 930-7267 and ask for Jimmy.
* must have 3 or more to qualify for the free DXA. |
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Recipe Roundup:
Grilled Lamb Chops with Summer Squash and Chimichurri
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Break away from the burgers and try this delicious lamb recipe that uses our Vegetable of the Month, Summer Squash!
Ingredients for 6 servings:
- 2 garlic cloves, peeled
- 1/2 cup fresh parsley
- 3 TB extra virgin olive oil
- 1.5 TB chopped shallots
- 1 tsp fresh oregano leaves
- 1.5 tsp sherry vinegar
- 1.5 tsp fresh lemon juice
- Dash of crushed red pepper
- 1/2 tsp salt (Kosher if possible)
- 1 tsp ground black pepper
- 3 medium yellow squash, cut length-wise into 1/4" slices
- 3 medium zucchini, cut cross-wise into 1/4" slices
- 6 (5 oz) lamb loin chops, trimmed
Directions:
- Bring 2 c water to a boil in a small saucepan. Add garlic to pan; reduce heat and simmer 3 minutes. Remove garlic from water; cool. Coarsely chop garlic.
- Place garlic, parsley, 2 TB oil, shallots, and next 4 ingredients (through red pepper) in a food processor; process 1 minute or until almost smooth. Add 1/4 tsp black pepper; pulse 2 times.
- Preheat oven to 450°; preheat grill to medium-high heat.
- Combine squash, zucchini and remaining 1 TB oil in a bowl; toss well. Arrange squash and zucchini in a single layer on a baking sheet. Sprinkle with 1/4 tsp salt and 1/4 tsp black pepper. Bake at 450° for 16 minutes or until tender, turning after 8 minutes.
- Lightly coat lamb with cooking spray. Sprinkle with remaining salt and 1/2 tsp black pepper. Place lamb on grill rack coated with cooking spray;grill about 5 minutes on each side. Divide squash and zucchini evenly among 6 plates. Top each serving with 1 lamb chop and 1.5 teaspoons parsley puree.
Nutrition Facts per Serving: 288 calories, 5.8g carbohydrates (2.1 g fiber), 90mg cholesterol, 15.5g fat ( 4.4g saturated, 8.4g monounsaturated, 1.5g polyunsaturated), 30.9g protein, 3.5mg iron, 47mg calcium, 250mg sodium
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Do you have high cholesterol?
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Do you have high cholesterol and diabetes and are currently using a statin? If so, you may be eligible for study opportunities!
Please call (925) 930-7267 for more information.
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Nutrition F.A.Q.:
BMI vs. Body Fat--
what's the difference?
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BMI (Body Mass Index): It is the ratio of your height to your weight. It is calculated by dividing your weight (in kilograms) by your height (in meters squared). It does not measure body fat, but rather is a risk screening tool. Statistically, if your BMI is greater than 25.0, your risk for health problems can increase proportionally. BMI can be inaccurate in individuals who are very fit or physically active and tend to have higher amounts of muscle while having a low body fat. Conversely, a person can have a normal BMI (18.0-25.0 kg/m2) but a relatively high body fat % (i.e. 30%).
Body Fat (Body Fat Percentage):
The measurement of how much fat mass you have in your body. Body fat percentage is calculated by diving the total amount of fat (in lbs or kg) divided by your total weight (in lbs or kg). Body fat is a measure of one's fitness level and is designed to tell us body composition. Usually (but not always), those with higher amounts of body fat tend to be at risk for more health concerns compared to those with a healthy amount of body fat.
The winner? Body Fat Percentage, as it is an actual measure of body composition. But this doesn't mean that BMI doesn't serve an important function. Chances are, if you have a BMI of, say, 40.0 kg/m2, you will have a high body fat percentage as well, and the combination of the two can definitely put your health at risk.
Did you know that a full body DXA scan, which is typically used to detect signs of osteoporosis and osteopenia, can also be used to determine the amount of body fat you have? Diablo Clinical Research offers a low-cost DXA scan for $75.
Additionally, if you participate in a research study, our Registered Dietitian can measure your body fat percentage with a non-invasive hand held bioelectical impedance (BIA) device for free! It's simple and takes only a minute!
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Do you have Multiple Sclerosis?
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