Watermelon – tasty and so good for your health

Who doesn’t enjoy some fresh watermelon?  So juicy and naturally sweet.  We have some sliced watermelon in our fridge as my husband went to the farmer’s market this week. Many people enjoy watermelon and don’t realize how healthy it is.  Cleveland Clinic says, “watermelon should be part of your diet”.  Why?  Watermelon is “packed with vitamins and minerals and can be enjoyed all year ‘round”.  We hear a lot about superfoods like blueberries but we don’t hear much about other fruits like watermelon.  

Watermelon packs a big nutritious punch.

One reason why watermelon is so good for your health is that it is loaded with many vitamins and minerals as well as fiber. 

•          Vitamins: watermelon is a good source of vitamins A, C and many B vitamins.  One cup of watermelon balls provides 12.5 mg of vitamin C, almost 25% of daily needs.  One cup also provides 876 IU of vitamin A, almost 20% of daily needs. 
• Minerals:  think potassium.  Almost all fruit provides this important mineral which helps counteract the bad effects of sodium.  Loading up on potassium rich foods helps fight high blood pressure.  Watermelon also provides some magnesium, copper and other minerals. 
• Low-calorie:  eat up as a cup of watermelon provides only 46 calories.  Watermelon provides 0 grams of fat.
• Low sodium:  only 1 mg of sodium in an entire cup of sliced watermelon
• Hydration: many people think only plain water is hydrating.  Not true.  Fruits, like watermelon, contain a lot of “water” and are good for hydration.  You may be surprised to learn watermelon is about “92 percent water”, so a great choice for hydrating. 
• Sports hydration:  Kids playing sports can enjoy watermelon to help them stay hydrated. After physical activity rehydrate with some watermelon sprinkled with some salt.  This will help replenish electrolytes and carbohydrates.  Dietitian Lara Whitson, RD, LD says, “It’s amazing what it can do to restore your energy and quench your thirst”. 
• Fiber: I recently blogged about how important fiber is to your health (See:  A power nutrient your diet may be lacking ).  One way to get more fiber is to eat fresh fruit like watermelon. 
• Phytonutrients: “Phyto” means plant.  And plants have many phytonutrients that are not just good for plants but are good for our health.  I have noted many times how important phytonutrients are to good health.  (See:  Why are berries and other fruit and veggies so good for your health?).  Fruits that are reddish in color provide the phytonutrient or antioxidant, lycopene.  Researchers have extensively studied the health benefits of lycopene.  Lycopene is not a vitamin or mineral but is good for eye health, helps prevent cancer by slowing “the growth of cancer cells”, reduces heart disease risk by lowering the bad cholesterol, LDL, , is anti-aging and helps protect your skin, (See:  Health Benefits of Lycopene from WebMD.)  And what fruit is a great source of this healthy lycopene?  Watermelon. 
• Joint health:  WebMDindicates that the color in watermelon contains beta-cryptoxanthin and this antioxidant “may protect your joints from inflammation.  Some studies show that over time, it could make you less likely to get rheumatoid arthritis.”  

How do you know if a watermelon is ripe?

1. Skip watermelons with bruises, dents or bumps.  Scratches are OK as that can happen in shipping.  A regular shape is good as odd shapes with bumps, curves may mean irregular exposure to water or sun.
2.  Look for a “creamy yellow spot” as that is “where it sat on the ground and ripened in the sun”.  “A watermelon with a creamy yellow field spot is likely perfectly ripe inside.” 
3. No stem – if you see a green stem, it means the watermelon was picked too early and thus didn’t fall off the vine.  Watermelon falls off the vine naturally when they are ripe.  If there is a little stem, it should be dark, not bright green.
4. The “tap test”.  Some people try to “thump” the watermelon to see if it is ripe.  Some truth to this as if the watermelon sounds hollow, it is probably ripe.  “A dull sound, or a deep thud, means the fruit hasn’t reached its prime yet and isn’t ripe enough”. 

Conclusion:   Adding some watermelon to your day is an easy way to add some good nutrition to your day.  On a diet?  Choose some watermelon as it is low in calories and the fiber in it will help fill you up.  And while enjoying this healthy food, you also are doing good things for your eyes, skin and heart.  Enjoy some watermelon on National Watermelon Day, August 3, 2023.  

 

Sources:  Cleveland Clinic , 92 percent water ,  Dietitian , A power nutrient your diet may be lacking   ,  Why are berries and other fruit and veggies so good for your health?  , Health Benefits of Lycopene ,  indicates , ripe   Image Sources:  Watermelon ,  5 Health Benefits of Watermelon , Lycopene

What foods are banned in Europe but not in the USA?

We recently got back from a wonderful trip to Europe.  What food is enjoyed every day, many times a day in Europe?  Bread.  All kinds of bread from delicious croissants in France to many different kinds of breads in Germany and Netherlands.  One morning in France, we talked to a woman walking her dog and later saw her with a bag from a bakery and she held it up and said, “My breakfast”.  We found the bakery she had gone to and went in and the shelves were half empty.  Puzzled the store clerk said they had sold out all those baked goods that morning.  We bought a baked roll and the store clerk gave us a fresh croissant.  It was one of the best croissants I had ever eaten.  Why does the bread in Europe seem so good compared to the bread we eat in the USA?  One reason is that many of the preservatives used in breads made in the US are banned in Europe.  Europeans buy their bread fresh every day because their bread has no preservatives. 

Europe not only bans some preservatives commonly used in the US, it also bans some food colorings and other ingredients.

What food preservatives are banned in Europe but not in the US? 

•           BHT or butylated hydroxytoluene, is a preservative used in some cereals in the US.  Why?   BHT “preserves” the cereal, so it lasts longer on the shelf.  The Food and Drug Administration (FDA) says BHT is safe.  However, some animal studies have shown BHT to be a carcinogen and is linked to thyroid and kidney problems.  Because of these health concerns Europe and Japan have apparently banned this preservative.  What cereals have BHT?  Post Honey Bunches of Oats and Post Honey Maid S’mores list “BHT added to preserve freshness” in the Ingredients list.  What other foods might have BHT?  Many processed foods might have BHT such as prepared snacks, dried and processed meat, some frozen food, and potato flakes.  

• BHA or butylated hydroxyanisole is another food additive that preserves fat in foods for a longer shelf life.  FDA says it is safe but it is banned in the United Kingdom and Japan because some say it is a carcinogen to humans.  An example of a food that has BHA is Hungry Jack’s Mashed Potatoes.  If you look at the ingredients, you will see “BHA” listed. 
• Potassium Bromate – a preservative used in breads, rolls, buns, pizza dough, pastry dough and other bakery items.  Potassium bromate is used to make the dough rise higher and give it a white glow.  It is used to make the dough whiter.  The reason breads in Europe go stale after one day is because they aren’t using these preservatives.   The European Union has banned the use of potassium bromate because of cancer concerns. 

What foods in the US contain these banned preservatives?

•          Many Cereals: As noted above some cereals still contain BHT.  My husband and I like Great Grains made by Post.  Great Grains is a whole grain cereal with many healthy ingredients such as raisins, whole grain oats, barley flour and healthy canola oil.  But it also has, “BHT added to preserve freshness”.  We mostly eat oatmeal or Cheerios for breakfast and only occasionally Great Grains.    
• Crackers:  Wheat Thins has “BHT added to packaging material to preserve freshness”.  Interesting that Wheat Thins are one cracker you won’t find in the United Kingdom or some European countries. 
• Many packaged breads, rolls and buns contain potassium bromate.  FDA allows potassium bromate to be used but does require that it be listed in the ingredients on the food label. 

 How do you know if a food contains an ingredient banned in Europe but used in the US?

• Go to the Ingredients list on the package and see if preservatives like BHA, BHT have been added.  Some cereals used to have BHT but now the manufacturer has removed it.  For example, if you read the article, Americans eat long list of food banned in other countries, you would read that Frosted Flakes contains BHT.  But when you go to the website for Kellogg’s Frosted Flakes cereal, and look up the ingredients, no BHT is listed.  The best way to be sure if a product does or does not have BHT or BHA as a preservative is to look at the label on the package.  The ingredient list for Wheat Thins says, “BHT added to the packaging material to preserve freshness”.  But the ingredient list for Triscuits says, “Whole grain wheat, canola oil, sea salt.”   Whole grains are healthy, canola oil is heart healthy.  (See:  What are the good fats?) The “preservative” is sea salt. So Triscuits are a good choice. 
  

How can you avoid food additives and preservatives that other countries have banned but are in some American products?

•            One, read the label and see if any food additives or preservatives have been added.  

• Two, cook more foods yourself.  For example, if you make mashed potatoes from raw potatoes at home, there won’t be any BHA in your mashed potatoes. 
• Three, buy a different product.  If the cereal you often buy has BHT, choose another brand or another cereal.  As long ago as 2015, General Mills announced it was removing BHT from its cereal.  All General Mills cereals are whole grain and a healthy choice.  Cheerios does not contain BHT and uses Vitamin E to preserve freshness.  Switch from Wheat Thins to Triscuits and you avoid BHT. 

Conclusion:  So many food products in the USA contain preservatives banned in other countries.  Take some time this week and read the ingredient labels on the foods you eat.  Look in your pantry.  As noted, we like Great Grains.  When I looked in our pantry, I was surprised that such a healthy cereal contains BHT.  Don’t rely on articles you read on the internet as many products are changing their ingredients.  It may not be possible to remove all food preservatives that have been banned in other countries from your diet, but just by making some product switches you can cut down on your intake of these preservatives.

Sources:  preservative , Honey Bunches of Oats , Honey Maid S’mores , processed foods , food additive , Hungry Jack’s Mashed Potatoes , preservative , Potassium bromate , banned , Great Grains , Wheat Thins , cracker , Americans eat long list of food banned in other countries , cereal , Wheat Thins , Triscuits , What are the good fats? , General Mills , Cheerios     Image Sources: Triscuits , BHT  , Label 

How to avoid that afternoon slump. Recharge with these foods.

Who hasn’t experienced the afternoon energy slump?  You did fine all morning, ate lunch and then about 2 or 3 pm, you have no energy, you are in an afternoon slump.  Some people then head to the snack machine for a candy bar in hopes that it will boost your energy.  It will, but then after the sugar rush your blood sugar may plummet and you are back to being tired.   

Well rather than hit the snack machine for some high sugar, high salt food or grab a left-over donut in the break room, what are some ways and foods that can give you an afternoon pick me up?  

What are some quick ways to deal with an afternoon slump?

•         Move around – so many people sit at their desk all day and even send an email to the co-worker next door.  Get up and ask the co-worker what you wanted instead of sending the email.  Get up and go the stairwell and go up and down a couple of flights of stairs.
• Drink some water.  Even being mildly dehydrated can affect you.  Mayo Clinic notes, “Even mild dehydration can drain your energy and make you tired.” Combine moving around with going to the water fountain for a drink. 
• Enjoy a snack but choose a protein-based snack. 

·      Yogurt - I always brought two yogurts with me to work.  I ate one around 10 AM for a morning energy boost and one around 3 PM in the afternoon.  As noted in previous blogs, the protein in cow’s milk products provides a high-quality protein and the yogurt also boosted my calcium and vitamin D intake.  (See How can you add some high-quality protein foods to your day? ).  Note: Greek yogurt is higher in protein than other yogurts but also lower in calcium so women may prefer other yogurts.

·      Almonds - Norhwestern Medicine also suggest enjoying a handful of nuts such as almonds.   A handful of nuts a day is a great health habit.  Almonds are a great mix of heart healthy fat, protein and fiber.  A study from Purdue University indicated almonds could aid in weight loss rather than promote weight gain.  Almonds can boost your energy levels without spiking your blood glucose levels.  Rather, almonds provide a “smooth shot of energy”.

·      Other snack ideas include yogurt + fruit, crackers + cheese, veggies + hummus.

Need more ideas for beating that afternoon slump?   WebMD offers many other ways you can try. 

·      Eat breakfast.  What does eating breakfast have to do with preventing an afternoon slump?  WebMD says skipping breakfast can lead to you overeating at lunch which spikes your blood sugar at first but then leads to feeling tired and hungry a few hours later.

·      Do some yoga stretches.  We just came back from a long overseas flight.  Not only did I go to the exit row area to do a few yoga stretches but many other passengers did as well.  There are many yoga stretches one can do at your desk. Even just doing some neck rolls, shoulder stretches at your desk can help boost your energy level.

·      Green Tea. Green tea contains Theanine and some caffeine to help stimulate your reaction time and creativity.  The theanine will stimulate your brain cells without the jitteriness of coffee.  Keep some packets of green tea in your desk at work and be ready for an afternoon pick me up. 

·       Go outside.  Going out in the sunlight can help ease you out of that afternoon slump.

·       Chew some sugarless gum.  Who knew that just chewing gum could help your feel more alert?  WebMD says, “The physical act of chewing gets your heart rate going and increases blood flow to your brain.”  

Conclusion:   Almost everyone has experienced the afternoon slump.  Try some of the above ideas and find out which ones work for you?  Let us know what you tried and what worked and what didn’t.  I am sure a lot of readers would be interested.  

 

Sources:  quick ways , notes , How can you add some high-quality protein foods to your day?  , Norhwestern Medicine , study , WebMD , Theanine , says  Images:  afternoon slump , How to beat the afternoon slump , Green tea

Enjoy some fresh fruit and 100-calorie Picnic Foods

Who doesn’t like some fresh fruit?  This week my husband stopped at the farmer’s market and brought home fresh raspberries, fresh yellow plums, peaches, and fresh corn in the husk.  He also brought home a fresh watermelon. The fruit and especially the watermelon were summer sweet.  Our neighbor just rang our doorbell and gave us some home-grown tomatoes.  All kinds of fruit will be coming your way during the summer months:  strawberries ripened on the vine, cherries from Washington, blueberries from Michigan.  Not only is fruit delicious, it is super healthy, low in fat and low in calories.  A few years back, Consumer Reports had an excellent article on 100 calorie summer fruits (June 2018) and 100 calorie picnic foods.   If you are going on summer picnics or barbeques this summer, read what a 100-calorie serving of barbeque foods look like. 

Enjoy some 100-calorie fruit: 

What about the “sugar” in fruit?

Most fruit is so low in calories that you can eat a handful or more and enjoy several servings throughout the day.  Yes, fruit has “sugar” but this is the natural sugar, fructose.  It is the “added sugar” that we should be cutting back on, not the natural sugar in fruit.  Some people mistakenly believe fruit will make you fat.  Not true.  Fruit has no high fructose corn syrup and no added sugars which can add on the pounds.  Because we eat the whole fruit including the fiber, the sugar in fruit doesn’t spike your blood sugar as the added sugar in a soda would.  Harvard  notes:  fruits contain lots of fiber.  The sugar in fruit is bound to the fiber and this slows the absorption of fructose.  

 

Does eating fruit lead to weight gain?

No.  Some studies have shown that people who are a healthy weight, eat more fresh fruit than people who are obese.  Even Weight Watchers (WW) has revised its stance on fruit.  Fresh fruit now has 0 points so one can enjoy as much fresh fruit at they want and still be adhering to the Weight Watchers diet plan.  Registered Dietitian Hannah Meier says, “Although the natural sugar in fruit is chemically similar to table sugar, our bodies process whole fruit differently because of the fiber, phytochemicals, and micronutrients.”

A 2016 study found that people who ate the most fruit and veggies were better able to maintain their weight as they got older.  This is especially true for those eating certain fruits like blueberries, strawberries, and other fruit that is red or blue. 

What does a 100-calorie serving of fruit look like?

Cherries	19
Strawberries	28 or 2 cups
Peaches	2 medium
Blueberries	128 or 1 ¼ cups
Watermelon	12 ounces (2 cups diced)
Grapes	52
Banana	¾ large banana
Apple	1 large
Raisins	65

For a more comprehensive listing of what 100 calories of fruit looks like, go to Spark People.  They provide a long list of pictures of what 100 calories serving of fruits looks like and 100 calories of many other foods:  vegetables, grains, etc. 

Picnics and Barbeques – going on a picnic or to a barbeque soon?  Plan ahead and know which foods pack in the calories and which you can enjoy and not really worry much about the calories.  Fruit and vegetables are always a good choice to fill up on.  Enjoy all the foods being offered but beware of which foods pack in the most calories.   Maxine Siegel, R.D. heads up Consumer Reports’ food lab.  She offers some advice for barbeques: “We normally don’t think of picnic foods as being good for you, but many of them are.  For example, watermelon is low in calories and a source of potassium and the heart-healthy lycopene.  Corn on the cob is a good source of magnesium and potassium and supplies vitamin A in the form of lutein and zeaxanthin, which are antioxidants important for eye health.”   Enjoy some vegetables and if you are the host, grill some vegetables:  asparagus, corn, mushroom, peppers.  Consumer Reports recommends grilling fruit including peaches, pineapple, plums and even watermelon.

What does 100 calories of barbeque foods look like?

Burger	1/3 of a burger – hamburger and bun
Corn on the Cob	1 and 2/3 ears
Hot dog	1/3 hot dog and bun
Shrimp, grilled	5 large
Baked Beans (Bush’s)	1/3 cup
Coleslaw	1/3 cup
Asparagus	1 pound (yes a whole pound)
Potato salad	¼ cup

Conclusion:  When shopping this week, choose that watermelon or other fresh fruit.  Pack some fresh cut up watermelon in your lunch.  Take along some grapes.  Grilling?  Add some fresh vegetables to the grill.  Stop at a local farmer’s market and load up on some fresh fruit and vegetables for you and your family to enjoy.  

 

Sources: picnic foods, Harvard , studies , Weight Watchers, Registered Dietitian , 2016 study,  Spark People. , She ,  Fruit and health   Images:  Watermelon and fresh fruit , Grilled corn on the cob  , Grilled asparagus