Nutritional Yeast: The Two Tablespoon Powerhouse

Have you heard of people using nutritional yeast, but aren’t sure what it is or how to use it?

Nutritional yeast, Saccharomyces cerevisiae, is a powdered yeast that is packed with vitamins, minerals, protein and fiber. It’s considered a vegetarian supplement because of its B-vitamin content. While it can be purchased in a pill form, the focus is on the versatility of the powder form.

With only 45 calories per serving, it packs in six to eight grams of protein and four grams of fiber in only two tablespoons. That’s as much protein as a half a cup of most types of beans and lentils and as much fiber as a half cup of broccoli.

One serving also contains about 24 milligrams of magnesium and three milligrams of zinc. That’s 20% of your daily zinc needs. Magnesium is involved in almost 400 different functions including maintaining good heart, metabolic, mental, bone and digestive health. Zinc optimizes the metabolic performance of carbohydrates in the body to use them for fuel. This is important for your blood sugar, overall energy, immune health and weight maintenance.

Sounds pretty good so far, right?

But it’s really the B-vitamin content that makes this food such a powerhouse! One serving contains: 640% of thiamin, 570% of riboflavin, 280% of niacin, 480% of vitamin B6, 60% of folate, 10% of pantheonic acid and 130% of the vitamin B12 our bodies require every day. B-vitamins are important for body functions such as using carbohydrates for energy. Although these amounts sound high, B-vitamins are water-soluble so the body does not store excess nutrients as it does the fat-soluble vitamins A, D, E and K.

One thing to keep in mind if you follow a vegetarian or a vegan diet, despite the high B12 content, nutritional yeast should not be your only source of this vitamin. Talk to your doctor about a supplemental sublingual form of B12 since the body absorbs it more efficiently.

How to use it: Sprinkle it on scrambled eggs, kale chips, over salads and sautéed vegetables, baked potatoes and popcorn, or use it like you would parmesan cheese on pasta dishes. Incorporating nutritional yeast can decrease saturated fat and cholesterol intake by swapping out cheese and butter. 

Some well-known brands of nutritional yeast include: Bragg's, Bob's Red Mill, Red Star, Frontier Naturals/Organics.

Written by: Stephanie Coburn, Wellness Workdays Dietetic Intern

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Probiotics: Trust Your Gut

We typically associate bacteria with being harmful, but some types of bacteria can improve our health. Our bodies are full of bacteria, both good and bad. Probiotics are live bacteria and yeasts that are beneficial for your health.

Where do you get probiotics?
Probiotics are found in different forms -- food and dietary supplements, and in some non-edible forms such as skin creams. Foods containing probiotics include yogurt, kefir, sauerkraut, tempeh, kimchi, miso and kombucha.

What are the benefits of probiotics?
Illness, medications and poor diet can lead to elevated levels of bad bacteria. Probiotics restore the natural balance of good and bad gut bacteria. Although evidence is not currently strong, research suggests that other benefits of probiotics include reducing or preventing diarrhea, improving brain health, improving heart health and boosting the immune system.

How to buy a good probiotic
High CFU Count: The higher the number of Colony-Forming Units (CFUs) the greater the impact on the growth of good bacteria in our gut. Look for a supplement with a minimum of 40 billion CFUs.

Multiple Strains: Some probiotics only provide one type of bacteria, but the benefits are more substantial when multiple types of bacteria are in the supplement. Look for a supplement with at least nine individual strains of bacteria.

Substrains: Some probiotics don’t list the substrains, which could mean they are using generic strains that have not been clinically studied. Look for supplements that have trademarked (™) the substrains.

Bottom Line: Replenish your healthy gut bacteria by incorporating dietary sources of probiotics into your diet. Consult your healthcare team before taking a probiotic supplement and use the guidelines above to help purchase a strong, reliable product.

Written by: Kayla Arouchon, Wellness Workdays Dietetic Intern

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Health Benefits of Hummus

Is it possible for one food to lower the risk of cardiovascular disease, assist with maintaining a healthy weight, promote a healthy gut, improve diabetic symptoms, reduce the risk of diabetes and reduce the risk of cancer? A 2016 review published in the journal Nutrients finds that consuming traditionally made hummus provides all of these benefits. Hummus is shown to have many health benefits because it is high in fiber and has many essential nutrients and phytonutrients. The National Health and Nutrition Examination Survey data reveals that hummus consumers have higher intakes of fiber, polyunsaturated heart-healthy fats, vitamin A, vitamin C, vitamin E, folate, magnesium, potassium and iron compared to those who do not eat hummus. These nutrients are lacking in many Americans diets. Hummus is more nutrient dense than other spreads and sauces, making it a healthy alternative. It is a great source of fiber, protein and flavor and can be topped or spread on a variety of snacks and dishes. Try these tips to add more hummus to your diet:

1. Spread on sandwiches or wraps
2. Top stir-fries and rice bowls
3. Dip veggies or whole grains
4. Spread on toast
5. Add to salads
6. Thicken soups
7. Choose falafel as the protein in any dish

Bottom Line: It's easy to make your own hummus - save money and avoid the added fat and salt in commercial brands. Try this hummus recipe to get started:

Ingredients:
1 15oz can chickpeas, drained and rinsed
¼ cup lemon juice
¼ cup tahini
2 tablespoons olive oil
½ teaspoon cumin
1 clove garlic (optional)
1 tablespoon water (optional)

Instructions:
1. In a food processor or blender, combine the tahini and lemon juice.
2. Mix in the olive oil and spices.
3. Next, add the chickpeas a little at a time and stir to combine.
4. Blend until smooth, add a tablespoon of water for creamier consistency.

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Rethinking Breakfast

It has been said that “breakfast is the most important meal of the day” and there is truth to back up that claim. During the night when we are asleep, our bodies still function by utilizing stored energy. Breakfast is our chance to refuel, wake up our metabolism and take in nutrients after a night of fasting. The Dietary Guidelines for Americans highlights specific nutrients many of us do not get enough of: vitamin A, D, E and C, as well as folate, calcium, magnesium, fiber and potassium. A healthy breakfast can help us boost our intake of these vital nutrients. Studies show breakfast leads to better weight control, more energy throughout the day and improved cognitive functioning. Conversely, skipping breakfast may lead to poor food choices throughout the day. 

The most common reasons for skipping breakfast are lack of time and poor appetite. There are also misconceptions about breakfast. For one, we can eat breakfast up to two hours after waking. That means we can reasonably eat our first meal after leaving the house. Another misconception surrounds breakfast food items. Breakfast can be any food you want it to be. The combinations are endless. Make the most of your breakfast with these tips.

Lack of Time: Wake up a little earlier; just ten extra minutes is enough to prepare a quick, healthy breakfast. Consider quick or portable food items if time constraints are too tight. A smoothie, granola bar, yogurt cup, bag of nuts or piece of fruit can easily be thrown into a bag or consumed in the car. Another solution is to make or pack your breakfast the night before.

Lack of Appetite: Hunger grows over time. Lack of appetite is a sign of slowed metabolism. If breakfast is skipped, the body does not expect to eat and prepares for further fasting. Start small. If nausea is an issue in the morning, try a mild snack. Even a slice of toast or a handful of nuts is better than nothing.

Choose Healthy: An adequate breakfast should be made from at least three food groups. Fruits, vegetables, grains, proteins and dairy all have their place at the breakfast table as long as they are from healthy food sources. Here are some examples, but anything can be a breakfast food if you eat it in the morning.

- Whole grain cereal with milk and fruit
- Banana peanut butter toast
- Cheese and veggie omelet
- Yogurt with fruit and nuts
- Granola bar and fruit smoothie
- Avocado toast and milk
- Chicken and vegetable sauté

Bottom Line: Fuel up with breakfast in the morning. A balanced breakfast will give you the energy you need to take on the day, so set that alarm clock ten minutes earlier and prioritize your morning meal!

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Fuel Up on Protein Packed Snacks

When that feeling of hunger strikes, don’t ignore it! Whether it is mid-morning or mid-afternoon, the power of protein will give you that long-lasting energy to keep you satisfied throughout the day. Try these tasty, high-protein snacks as a healthy choice to boost your energy.

- The nut butter boats are the best. Add a serving of any nut butter -- almond, cashew or peanut -- to a few celery sticks and top them with whole almonds or raisins. 

- Go for the mixed nuts and trail mix. Choose from a variety of nuts, combine with dried fruit and even sprinkle in some dark chocolate to take with you wherever you go. 

- Add a variety of color to your diet with hummus dippers. Put a few tablespoons of your favorite hummus in a container, throw in a handful of vegetable sticks (carrots, celery, snow peas or peppers) and seal it up for a great on-the-go super snack.

- Greek yogurt and granola give you that extra stamina to keep at it. Greek yogurt provides plenty of protein and additional calcium for a wholesome snack.

Bottom line: Food is fuel, so make sure you aren’t running on empty. Each of these healthful snacks is a great way to provide meaningful nutrients to boost your metabolism and energy levels.

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