About Vicky Elliott

I am a nutritionist and a Southwesterner at heart! Am the eldest daughter of eight children reared in southern New Mexico. I have undergraduate and graduate degrees in Home Economics from New Mexico State University in Las Cruces. After a decade of dietetic practice in Tucson, Covey’s “7 Habits” inspired me to pursue a dream, a doctorate. My doctorate in Nutrition was conferred by The University of Southern Mississippi. Presently, from my Northern Arizona ranch, I write about nutrient-dense food and longevity on our planet Earth. Be well.

Be in Your Moment with Barley

September 3, 2012 By Leave a Comment

Barley for womens healthIndian legends are about mindfulness, living in the moment. A Papago legend tells the creation of butterflies as silent beings. Being silent brought out their beautiful wing color. The fluttering uniquely inspired the song in the birds. Similarly, food inspires life. Pause. Think. Are you mindful in your food choices, your nutrition, therefore, your whole life?

Eat power foods like barley to totally experience life. Yes, barley.  Allow me to introduce a barley component beta glucan.  Alongside you will be exposed to the Nordic diet. My hope is to inspire mindful food choice and hence optimal nutrition.  Discover beta glucan in barley to slow metabolic syndrome from entering your health state.

Barley

Talk about ancient whole grains, barley may top the list of cultivated grains. Archaeologists have found these grains in and around the Egyptian pyramids.

A 100 calorie serving half of a cup of cooked pearled barley provides:

  • 2 grams of protein
  • 3 grams of fiber
  • Beta glucan soluble fiber
  • 7 micrograms of selenium

What is Beta Glucan?

Glucans are glucose polymers found in the cell walls of barley. The beta describes the linkage. Beta glucan, as a soluble fiber, can perform as a hero for watching your waist, balancing insulin, and clearing blood fats. These acts link to improved blood pressure.

What is Selenium?

Selenium remains in my mind as a mighty mini-mineral. Selenium, as a trace mineral, can hook up with proteins and become selenoproteins. These take action as antioxidant enzymes preventing cellular damage from free radicals. Other selenoproteins help regulate your thyroid and adjust the immune system.

Nordic Diet

Nordic culture can be found in the countries of Norway, Sweden, Denmark, Finland, and Iceland. A Nordic diet is defined as inclusion of these specific foods:

  • berries
  • cabbage
  • fish and other seafood
  • wild and pasture-fed animals
  • rapeseed oil
  • barley, oat, and rye

These foods are native foods the Nordic region. Theoretically, a Nordic diet enhances health with an inverse relationship with abdominal obesity or a big belly. A big belly along with two more of the following health factors could trigger a diagnosis of metabolic syndrome:

  1. abdomen measure > 35 inches for women
  2. elevated blood pressure
  3. hyperglycemia
  4. high blood fats
  5. low levels of high-density blood lipoproteins

Along with natural food synergy, the ingestion of barley has shown health benefits in curbing metabolic syndrome and the cousin of obesity.

Be in your moment like a butterfly. Find pearled barley in the bagged bean aisle. Cook this low-cost power food. Surprise yourself and have family or friends singing as they experience a well being after eating a barley-based salad. You know, cooled barley topped with your choice of greens, nuts, and a splash of sunflower oil. Be well. Dr. Elliott, RD

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Walnuts are the Alpha Way to Heart Happiness

August 28, 2012 By Leave a Comment

Benefits of eating walnutsImagine you are in an orchard of walnut trees. August begins walnut harvest time. Birds are chirping. You feel the strength and endurance from the trees. No wonder, walnuts are a power food.  Life is good.  My heart is happy.   So, what mood is your heart in?

First, know your lipid levels. Remember, you gave blood at the lab. Did your medical professional state your cholesterol was high?  If blood fat is high then one is more prone to heart disease, a modern weakness among women.

If your lipid profile is undesirable then try a diet shift. Shift to consuming more omega 3 fatty acids like alpha linolenic acid.  Alpha linolenic acid or (ALA) is an unsaturated fat found mainly in fish.  However, walnuts are rich in ALA. A diet shift should be a no brainer. This nutritionist will show you the alpha way of walnuts, that is:

  • the evidence
  • the nutrient breakdown
  • the concept of satiety

The Evidence

Alpha-linolenic acid or (ALA) is an omega-3 essential fatty acid.  Essential meaning we must consume. Walnuts contain the most ALA over other nuts.  ALA is a smart choice of fat for your heart.  Walnuts also contain marvelous plant protein.

While this good mood continues, let me point out there is a scientific correlation between walnut consumption and lipid lowering.  Specific alpha style fat type drives this evidence.  Your proposed need for ALA is 2 grams daily. A one-ounce serving of walnuts provides 2.5 grams of ALA!

The Nutrient Breakdown

One ounce or 14 walnuts halves contain 190 calories. More specifically:

  • Alpha Fat Type 2.5 grams   Total fat: 18 grams
  • Protein 4 grams
  • Fiber  2 grams
  • Magnesium 45 milligrams
  • Phosphorus  98 grams

For the calories, walnuts pack a nutrient punch.  Walnuts are nutrient dense.  Walnuts are a power food.  Yes, the fat grams are on the high side; but the protein and fiber are combined for a magical synergy. Along with trace minerals like:

  • Magnesium helps us to keep our nerves and heart rhyme
    steady and happy. Shoot for 320 mg daily.
  • Phosphorus provides us with good teeth and bones.
  • It couples with other minerals to keep our heart beat regular.

Walnuts are unique with protein and fiber. Protein and fiber can drive satiety.

The concept of satiety

Satiety is a fancy word for feeling satisfied.  Within the food world, satiety is felling full.  For example, a handful of walnuts will leave you feeling fuller than a handful of potato chips. Satiety is a co-factor in happy heart and optimal health.

You want to visit more orchards, right?  Begin slowly, once a week, to replace a partial amount of your animal protein with walnuts. If already vegan then continue on my friend. Walnuts can be incorporated into many dishes. Shift the alpha way! Be well. Dr. V. Elliott, RD.

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Zany Green Zucchini

August 26, 2012 By Leave a Comment

Greats foods such as ZucchiniLate summer brims with bushels of zucchini.  Zucchini is a mild tasting summer squash with a thin green skin.  Both taste and skin attribute to versatile preparation. One can dice, slice, grate, or strip it, prior to cooking. Steam, stew, grill or chill is in the lineup of cooking options.  Green means power nutrients.

Today’s question is: “Are you thin skinned like zucchini?”

Thin skinned meaning over sensitive, quick to take offense, or perhaps judge hastily. While you deliberate, consent to a look at some science behind vegetables and longevity.  The ending will spotlight zucchini.

The Science Breakdown

Mixed evidence exists from two large longitudinal studies about the role of diet and breast cancer in menopausal women. These studies were called Women’s Healthy Eating and Living (WHEL) and Study and Women’s Intervention Nutrition Study (WINS).

Women’s Intervention Nutrition Study (WINS)

  • Intervened with low low fat intake to 15% of energy
  • Breakdown: Showed weight loss, and yet, a not-quite-significant improved prognosis.

Women’s Healthy Eating and Living (WHEL)

  • Intervened with a specific daily diet and exercise as follows
  • 5 vegetable servings
  • 16 oz of vegetable juice
  • 3 fruit servings
  • 30g of fiber
  • 20% of energy from fat
  • Walking briskly 30 minutes daily

Breakdown: Found an interaction between 5 vegetables and fruits daily and 30 minutes of brisk walking. This interaction linked to a 50% reduction in the risk of dying from breast cancer.

So did you decide?

Thin skinned people might take the above mixed evidence about diet and think out loud: “See. It does not matter if you cut back on fat OR eat more vegetables.”  These are definitely the thin skins.

Close examination reveals that WHEL replaced fat calories and total calories with a finite number of fruits and vegetables. The women ate more vegetables; kept fat to 20% of energy; and walked. Know what? The zany piece might be the daily drinks of vegetable juice!

Zone in on Zucchini

Like most true vegetables, low calories exist naturally. One cup of the sliced stuff has 20 calories, over 1/3 of vitamin C need, and contributes to both your iron and calcium stores.

  • Vitamin C is the princess antioxidant power.
    If you do not eat citrus then check out squashes.
  • Iron is a blood builder.
    Prevent anemia by eating vegetables. Aim for five in 24 hours.
  • Calcium is a play maker mineral.
    If you do not consume dairy then check out vegetables.

Juice yourself Zucchini for healthTake it from a nutritionist; fortify beverages, sauces or soups with zucchini.  Juice it! Drinking is quicker than chewing. Better yet, right now, stew it in your crock for freezing into 1 or 2 cup plastic packets. As the season changes to colder, pop out a burst of vitamin C and minerals; then splash into the sauce pot.

Find this green, abundant, summer vegetable in the spotlight at your local farmers market or favorite produce grocer.  Be well. Dr. Vicky Elliott, RD

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Tune into Turmeric

August 22, 2012 By Leave a Comment

healthy spice TurmericThe whole is more than the sum of the parts.  As one hears this phrase, sure it sounds scholarly; but what does it mean in real life? For instance, can we apply it to our food, diet, and our longevity?

Whole being more than the sum of the parts is a layer of foundation in a healing medicine such as Ayurveda.  Ayurveda encourages the use of spice like Turmeric for digestive fire. Most are familiar with Turmeric as the yellow spice.  Let us explore spicing up our well-being. Our journey begins with a taste of Ayurveda.

What is Ayurveda?

Do to recorded history in India, many scholars and academics believe Ayurveda to be the oldest healing science!

Literally, Ayurveda is from the Sanskrit words: ayus meaning life or lifespan; and veda meaning knowledge. It is called a world science melding body and spirit. Wow, there is a lot of true and tried behind this philosophy.

Ayurveda views food uniquely.  Food, not only provides matter and energy to the body; but also intelligence, order, and balance.

Spice it Right

Spice, as a term, was applied to groups of exotic foodstuffs in the Middle Ages. History tells us exotic imports from Asia were particularly appealing to Greeks and Romans. Also, the Romans spent fortunes on trade with Arabia, the center of the spice trade. Cooking with rare spices was said to be a sign of wealth during these times.

Spices add digestive fire to promote holistic balance; according to Ayurveda concept of nutrition.
Common spices are listed.

  • Cumin
  • Black Pepper
  • Coriander
  • Ginger
  • Turmeric

One belief is that food influences the mind and emotions. The influence is driven by quality, food preparation, freshness, appearance, and aroma.  You can see that these factors spark our senses. This is the point where spices like Turmeric come into play. Turmeric enhances the flavor, taste, and appearance of the food. It advocates mental vigor.

What is the Science behind the Spice?

Curcumin is a gold yellow component of turmeric or curry powder. Curcumin is a polyphenol isolated from the rhizome (root) of the plant Curcuma longa. Curcuma longa is in the ginger family of plants. For centuries, curcumin has been used in some medicinal preparation or used as a food-coloring agent. Research may suggest curcumin has many properties. Such as:

  • anti-cancer
  • anti-viral
  • anti-arthritic
  • anti-oxidant
  • anti-inflammatory

Go for the mellow yellow in your food choice!  This week, try a new spice like Turmeric in your kitchen. Experience a curry.   Be well. Dr. Elliott, RD

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Fish and Flax Your Hot Flashes

August 16, 2012 By Leave a Comment

Fish and flaxseed for hot flashesA rush up your neck and behind your ears! Hot. Hot. Hot.  Awe oh.  Am I having a flash? Does that sound like you, your sister, or a colleague?

As we search to reduce these bothersome surges known as hot flashes, let us begin with their origin. Read on to see how the science of fatty acid nutrition found in fish and flax make these power foods; a diet necessity in an optimal female world.

Rationale behind Hot Flashes

As our menses cease, hypothalamus changes may occur.  Think of the hypothalamus as our body thermostat.  Erroneously, this thermostat senses a woman is too warm.  As in all science, a chain reaction occurs.  Blood vessels at our skin surface expand to distribute the false warmness.  Flushing, perspiring, quick chill, and or rapid heart rates may all happen.

Comprehend that optimal nutrition gives us strength and endurance; even against hot flashes. If your blood flows well then the brain works better.  Does that not makes sense?    Keep your brain in mind. Although there is a plethora of menopause supplements like Amberen on the market that are proven to help with this, we should always try to use diet to curtail the effects of them prior to taking the path of supplements or other alternatives.

Functions of Omega 3 FA

  • Tends to reduce that evil: inflammation.
  • May decrease triglycerides
  • Lower blood pressure
  • Enhance  immunity

Simply Up your Omega 3 FA Foods

  • Replace animal protein with fish every other day
  • Add about 2 tablespoons milled flax seeds daily
  • Retrain you taste buds to enjoy…….

-fish
-flax

Which Fish?

Steam that salmon and trout.  Munch on that herring and tuna.  All types of seafood have some Omega 3 FA.  The old rule tends to be the fattier the fish the more fatty acids. Limit the fried ones.

Sea foods such as any fish, scallops, and shrimps are easier on our guts; therefore can contribute to our health.  Understand that we absorb and use more with friendly fat like omega 3 versus the difficult cousin of saturated fat.

What is Flax?

Naturally, they are tiny gold-brown hard coated seeds. These tiny seeds pack a couple of punches; fatty acids and lignans. Lignans are phytoestrogens. The speculation is plant estrogens help females to contribute metabolically to their fluctuating supply of estrogen without medicinal hormone replacement.

Try grinding flaxseed in your spice or coffee grinder as you need.  If you would rather drink than chew then look for flax milk.  Yes, milk is one of the latest products from the flax farms.  Be well. Dr. Elliott, RD

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Tomatoes Wish You Well Being

August 14, 2012 By Leave a Comment

Benefits of eating tomatoesMoods go with foods.  Are you in the mood for Mediterranean?  Mediterranean cuisine generally refers to the traditional foods of countries like Italy, Spain, Morocco and Greece. Recently, a Greek study of 23,000 people over 8 years added new health information about their diet.  Following a Mediterranean diet, firmly, was associated with a reduction in death. The flip-side is well-being!

What is a Mediterranean Diet (MD)?

  • Fruits
  • Nuts
  • Olive oil
  • Legumes
  • Vegetables

These foods are heaped on Greek plates.  Greeks prefer Wine over other ethanol choices.  Get it straight.  Scientifically, their higher consumption was associated with improved well-being in a large population. Wish for well-being by applying these specifics in your diet.   First up is one simple vegetable… the tomato.

Big Red

Bright red tomatoes are a nutrient dense food as are dark purple grapes I recently wrote about. As a credentialed nutritionist, nutrient dense means for the calories, it contains many nutrients.  Cooked plant foods or sun dried may contain more nutrients per calories. For example, one cup of cooked tomatoes equals:

  • 41 calories
  • 2 grams of fiber
  • 2 grams of protein
  • One-third  of your daily need of vitamin C
  • Over 10% of vitamin B6, iron, and potassium
  • Lycopene ~56 mg

Lycopene is Queen

In big red’s case, one of the stars is a carotenoid named lycopene.  Lycopene is a queen with her antioxidant energy.   Lycopene contributes red color. Growing evidence continues that consumption of lycopene rich food correlates with well being. A recommended daily need has not yet been established by IOM

Remember beta carotene as a nutrition news headliner? Beta carotene is lycopene’s cousin. It is also a carotenoid but gives orange pigmentation to foods like carrots and sweet potatoes.

Via their color, carotenoids help protect plants from excess light and inflammation.  Plants pack powerful punches to our nemesis: sun damage and free radical inflammation.  Radicals are sparked by our sedentariness and system inflammation. Inflammation occurs in heart disease, cancers, and excess sun exposure.  It shows up in us, as pain, swelling, redness, and perhaps loss of movement or function.

To find power foods or nutrient denseness, one could pay more attention to vitamin, mineral and bioactive phytochemical content per calories consumed.  Shift off, a little bit, on checking carbohydrate, fat or protein content.

Think tomatoes

Tomato is a mainstay in Mediterranean cuisines like Italian, Greek, Spanish and Moroccan foods.  Fresh, canned products or cooked. Be enveloped by the lure of big red.

Enjoy the flavor and texture by eating your next tomato like an apple. 1 medium tomato has 25 calories, 1 gram of fiber and protein AND 40% of daily vitamin C plus iron, calcium and 28 mg lycopene.   Perhaps doubling up for longevity!

Mindful Mediterranean recipes are in!  Be well.  Dr.  Elliott, RD

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Pep up your Memory with Purple Grapes

August 13, 2012 By Leave a Comment

Aid in memory with the help of eating grapesThink back. What effort have you made to your diet to improve your health in the last year?  Food surveys continue to show that people reduce their diets in some manner.  Yet, only one in four consumers report adding more healthful foods to their diet.  As a practiced and mature dietitian, my simple mantra continues to be “eat more fruits and vegetables and swallow more water”.

Speaking of practiced and mature, as our brains age they become more vulnerable to free radicals.  Free radicals hinder thought processes.   Free radicals are primary players in oxidation or aging.

Grape seeds, skins, and juice have natural plant nutrients called polyphenols.  Polyphenols are phytochemicals that keep their mother plant in optimum health. Naturally, polyphenols act as antioxidants in our bodies to help fight back those free radicals and promote healthy cells; healthy cells healthy systems. Some usual suspects are resveratrol and anthocyanins. The color of purple provides unique chemicals that assist in the signaling mechanisms.  Eating and drinking polyphenol rich foods have been associated with promoting overall health.

Promising research suggest that polyphenol containing Concord grape juice may help support brain function in adults with memory decline.  Reduce your risk with the power of blue and purple foods.

Concord grapes are grown primarily in Washington, New York, Michigan, Pennsylvania and Ohio. Concords are mainly produced to make grape juice.   However, from August to November, special grapes can be found.  If you do not see them at the market this fall then make a special request from suppliers.  Beware eating fresh Concords can be messing due to their special slip skins.  Fresh is best.

Besides eating or cooking with 100% grape juice or fresh fruit, other ways to include purple grapes in your diet is Concord jelly, jam, and preserves.  Pep up your memory by choosing blue and purple colored foods the next time you shop at your farmers market or your favorite local produce section. Add a layer of purple on your next peanut butter and jelly.  Be proactive for your optimum well-being.  Think foods first aging last.  Dr. V. Elliott, RD.

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