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Named after a city in Belgium, Brussels sprouts are part of the cruciferous vegetable species that includes broccoli, cabbage, collard greens and kale. Modern day Brussels sprouts were first grown in what is present-day Belgium, but historians believe that the 'ancestors' of Brussels sprouts were grown in ancient Rome. Now Brussels sprouts are grown throughout Europe and in the US, with a majority of the crop grown in California.
Nutrition Information for 1 cup (156g) of Brussels sprouts, cooked :
56 calories, 11 g carbohydrates ( 4.1 g fiber, 2.7 g sugar), 0.78 g total fat, 0 mg cholesterol, 4g protein. Complete nutrition facts available here.
Brussels sprouts are a good source of: vitamin A, vitamin C, vitamin K, folic acid/folate and fiber.
- Choose Brussels sprouts that are firm, small and bright green.
- Keep unwashed and untrimmed Brussels sprouts in the refrigerator.
- If you want to freeze Brussels sprouts, blanch them for 3-5 minutes. If frozen, they will keep for up to a year in an airtight container.
- Research has shown that boiling Brussels sprouts may reduce some of their health benefits. Opt for steaming or roasting instead.
- Be careful not to overcook your Brussels sprouts. It causes them to turn a greyish color, resulting in an unpleasant flavor and odor. They cook quickly, so make sure you keep a watchful eye!
Did you know....
- Brussels sprouts contain the compound sulforaphane, which is thought to contain anti-cancer and anti-microbial properties.
Healthy Thanksgiving Cooking Class
|Join us at Pans on Fire in Pleasanton on Saturday November 3rd for a Healthy Thanksgiving cooking class!|
Our Registered Dietitian Kelley will be assisting with food demos and holding a Q&A session on healthy Thanksgiving tips.
For more information about the class and to register, please call (925) 600-7267 or register online.
On the Road
Diabetes: A Free Education Seminar
Diablo Clinical Research
endocrinologist Dr. Mark Christiansen will be speaking about pre-diabetes. The risks for diabetes include a family history of diabetes, high cholesterol and blood pressure, and a sedentary lifestyle. Come and learn what you can do to prevent diabetes.
Free blood glucose and HbA1C screenings available.
Date: Thursday, November 8
Time: 6:30-8:00pm (Diabetes Product Exhibits and Vendor Fair will be held from 6:30-7pm. Presentation will begin at 7pm.
ValleyCare Medical Plaza
5725 W. Las Positas Blvd
Conference Room 3, Pleasanton, CA 94588
To register for this free seminar, please call Valley Care at (925) 416-6710.
November is American Diabetes Month
|Did you know that every 17 seconds, someone is diagnosed with diabetes? Join Diablo Clinical Research in supporting American Diabetes Month. The American Diabetes Association's Stop Diabetes campaign is aimed at preventing diabetes throughout our country. The goal is to encourage people "to get involved and help raise awareness, promote healthy living and raise money to fund educational outreach, advocacy efforts and critical research that will ultimately stop diabetes once and for all." Show your support by joining the Stop Diabetes movement!
Free HbA1c test for Diabetics!
Diablo Clinical Research is offering a free HbA1c test! We are looking for Type 1 or Type 2 diabetics who have not had an HbA1c test in the last 6 months.
Call (925) 930-7267 to schedule your free HbA1c test today!
|Advancing Health Newsletter ||November 2012|
What's the difference between olive oil varieties?
EVOO? Light olive oil? Olive oil blends? With all the different names and varieties of olive oil that have sprung up in the past few years, it's difficult to know what the difference is or which variety is best for cooking your favorite dish. Read on to learn more about olive oil names, colors and flavors, and how to make the most out of this fruit during cooking.
Olive Oil Nutrition and Health Benefits:
From a calorie and fat perspective, all olive oil varieties are the same. A tablespoon of olive oil contains approximately 119 calories, 13.5 grams of fat (1.9g saturated, 9.8g monounsaturated, 1.4g polyunsaturated ), 0g protein, 0g carbohydrates and 0g cholesterol.
In addition to an abundance of healthy fat, olive oil also contains antioxidants, such as hydroyxtyrosol. This antioxidant is thought to be even more powerful than green tea and CoQ10 enzyme [1, 2, 3].
Quality Standards for Olive Oil :
The International Olive Council
(IOC) sets the standards for quality control in various countries throughout Europe and the Middle East. The IOC uses three basic grades, with several types within the grades. Extra Virgin Olive Oil
includes 'premium extra virgin' and 'extra virgin'; Virgin
includes 'fine virgin, 'virgin' and 'semifine virgin'; and Olive Oil includes 'refined oil' and 'pure olive oil'.
However, the U.S. does not legally recognize the IOC's olive oil standards. In October 2010, the USDA officially established a voluntary grading system
based on acidity, defects, odor and flavor:
- U.S. Extra Virgin Olive Oil: excellent flavor and odor with acidity no more than 0.8%
- U.S. Virgin Olive Oil: reasonably good flavor and smell with acidity no more than 2.0%
- U.S. Virgin Olive Oil not fit for human consumption without further processing: has a poor flavor and odor
- U.S. Olive Oil: a blend of virgin and refined oils
- U.S. Refined Olive Oil: made from refined oils; processing levels vary
Terms such as "virgin" and "extra virgin" can still be used on olive oil sold in the US but do not hold legal meaning. Extra-virgin and virgin olive oils cannot contain any refined oils and are not processed using chemicals or high heat.
"Light olive" oil just means that the color is lighter and the oil is not as fragrant.
Estate olive oils are produced using olives from a single olive farm. These olives are hand-picked, pressed and bottled at the estate. The flavor and quality are worth the extra price on occasion.
What influences the taste of olive oil?
Many different factors impact the quality and flavor of olive oil. These factors include:
- variety of olives (i.e. green, Kalamata, black)
- location and soil
- olive ripeness
- environment and weather conditions
- length of time between harvesting and pressing
- pressing techniques
- packing and storage methods
Location, location, location!
Olive oil from different parts of the world will have different flavors and tastes:
- Spain: golden yellow color; nutty and fruity taste
- Italy: dark green color; herbal and grassy flavor
- Greece: green color with a strong flavor and aroma
- France: pale color; mild taste and smell
- US (California): light in color and flavor with a fruity taste
Cooking and Storage:
Different types and grades of olive oils should be used for different culinary purposes. Premium extra-virgin and extra-virgin olive oil should be used to 'dress' food after cooking. These oils are suitable to be used as salad dressing, on bread, or in dips and spreads such as hummus. Lower grade olive oils, such as virgin and refined, can be used while cooking at higher temperatures. These oils have higher smoke points
, meaning they can handle the heat without going rancid. Since 'light' olive oil has a mild flavor, it is more suitable in baking compared to virgin and extra virgin olive oils.
Heat,air and light can cause olive oil to go rancid! If your olive oil has a buttery taste, it's time to toss it. Unless you use olive oil frequently, purchase smaller bottles instead of bulk containers. Olive oil should be placed in dark glass containers with a tight fitting top. Store the container away from the stove and direct sunlight. Optimal storage temperature is around 57 degrees Fahrenheit.
Olive oil tasting is a fun and delicious way to experiment with different oil and vinegar pairings. Here are few olive oil tasting bars within a few hours drive:
Interested in Research Opportunities?
Could you be diabetic?
Find out in 5 minutes with our free & easy fingerstick blood test.
Risk factors include:
- Family history of diabetes
- Low activity level (exercise less than 3 times a week)
- Obese/overweight (especially around the waist)
- Persons of African American, Hispanic American, Asian American or Native American ethnicity
If you have any of the following symptoms, call to see if you qualify for a free diabetes screening:
- Increased thirst
- Increased appetite (especially after eating)
- Increased/frequent urination
- Unexplained weight loss
- Blurred vision
- Slow healing cuts or sores
Must be 18 or older to qualify
New osteoporosis study for postmenopausal women
Coconut Butternut Squash Soup
Allergens: free of gluten, wheat, dairy, added sugars and nuts.
- 1 large butternut squash (about 1.5 lbs)
- 2 TB extra virgin olive oil
- 1 large yellow or sweet white onion, chopped
- 1 medium apple, any variety, peeled and diced
- 2 c prepared vegetable broth (or 2 c water with 1 vegetable bouillon cube)
- 2 tsp organic (if available) curry powder
- 2 tsp grated fresh or jarred ginger
- pinch of ground nutmeg or allspice
- 1 14-ounce can of light coconut milk
- Freshly ground black pepper, to taste
- 2 medium red onions, quartered and thinly sliced;
- 1 bunch of kale (10-12 ounces)
- Bake the squash: Preheat oven to 375 degrees. Cut squash in half and place the halves, cut side up, in a foil-lined, shallow baking dish and cover tightly with more foil. Bake for 30-50 minutes, until you can easily pierce the flesh with a knife. Scoop out sides and set aside.
- Heat about half the oil in a soup pot. Add the onion and saute over medium-low heat until golden, about 8-10 minutes.
- Add the apple, squash, broth and spices. Bring to a steady simmer, then cover and simmer gently until the apples are tender, about 10 minutes.
- Transfer the solids to a food processor with a slotted spoon, in batches if need be, and process until smoothly pureed, then transfer back to the soup pot. (If you have an immersion blender, place blender into the pot and process until smoothly pureed.
- Stir in the coconut milk and return the soup to a gentle simmer. Cook over low heat for 5-10 minutes, until well heated through. Season with salt and pepper. If time allows, let the soup stand off the heat of an hour or two, then heat through as needed before serving.
- Just before serving, heat the remaining oil in a large skillet. Add the red onions and saute over low heat until golden and soft.
- Meanwhile, strip the kale leaves off the stems and cut into thin shreds. Stir together with the onions in the skillet, adding just enough water to moisten the surface. Cover and cook over medium heat, stirring occasionally, until the kale is bright green and just tender, about 5 minutes.
- To serve, ladle soup into each bowl, then place a small mound of kale and onion mixture in the center. Makes 8 servings.
Nutrition Facts per serving:
185 calories, 24 g carbohydrates (1.3 g fiber, 8.8 g sugar), 10.25 g fat (6 g saturated, 2.9 g monounsaturated, 0.6 g polyunsaturated), 3.5 g protein, 0 mg cholesterol, 143 mg sodium, 689 mg potassium, 114 mg calcium, 2 mg iron, 138% Vitamin A, %, 108 % Vitamin C.
Hormone Highlight: Vitamin D
AKA: The Sunshine Vitamin
Location: synthesized (made) in the skin (briefly), liver and kidneys. As vitamin D is fat soluble, it is stored in our liver and fatty tissues. Ergocalciferol (D2) is synthesized by plants and cholecalciferol (D3) is synthesized in our skin when it is exposed to UVB lights. Calcitriol is the active form of vitamin D. Function(s): Yes, vitamin D IS technically a hormone! It also helps your body absorb calcium and regulate phosphorous levels. Rickets and osteomalacia are two of the well known diseases associated with vitamin D deficiency. Research is ongoing to look at the role Vitamin D has on osteoporosis, type 1 diabetes, hypertension, multiple sclerosis, cardiovascular diseaseand cancer. There are few food sources of vitamin D (some dairy, fatty fish and fortified foods), so it's important to get a small amount of sunlight (10-15 minutes, 3 times a week). Supplemental Vitamin D3 may be necessary for individuals who get limited amounts of sunlight or have digestive issues that may limit the absorption of Vitamin D. If you think you may be low in vitamin D, talk with your physician about having a vitamin D test.
Diabetes can be unpredictable...
A clinical research study may help people with type 2 diabetes better manage blood glucose levels.
Those who have type 2 diabetes and are currently taking a daily dose of sulfonylurea (SU) with or without metformin are invited to find out if they may qualify for a clinical research study to determine the safety and effectiveness of an investigational medication to manage diabetes.
To find out if you may qualify, call Ava at Diablo Clinical Research at (925) 930-7267 or send an email to email@example.com
No insurance required.
Compensation for time and travel
may be available.