–Jennifer, Oak Creek, WI

A: It is best to enjoy a wide variety of vegetables prepared in different ways. A mixture of raw vegetables served with healthy fats along with lightly steamed vegetables makes the most sense to optimize nutrition.

No matter the cooking method used, vegetables will hold on to many of their healthy properties. Fiber and minerals tend to remain stable. Anthocyanins, found in purple foods, are affected very little by heat. Many nutrients such as lutein and lycopenes become more or digestible when vegetables are softened by cooking. Vegetables in any way, shape or form are better than not eating them at all.

One study published in Journal of the Science of Food and Agriculture that caused concern, involved microwaving vegetables.  This study found microwave cooked vegetables lost more beneficial compounds than other cooking methods. In this study, broccoli lost as much as 97 percent of some antioxidants, which are cancer-fighting compounds, when it was zapped in the microwave. Boiling broccoli in water caused a 66 percent loss of antioxidants called flavonoids, while steaming broccoli only caused an 11percent loss.

To fully understand the study, it is important to look at the how the broccoli was prepared.  This study used 10 tablespoons of water to microwave the broccoli. That is a lot of water when you consider that flavonoids are water-soluble!

The advantage of steaming over conventional boiling or microwaving is that the vegetables do not have direct contact with the water. The study mentioned above did not test the reheating of steamed or frozen broccoli in a microwave.  It also did not test cooking fresh in the microwave without adding water.

Tips for preserving nutrients:

• Cook in the shortest time possible.  Think crisp not mushy or limp!
• Use the least amount of water possible.  Use a steamer to prevent direct contact with water.
• Reuse cooking water in soups when possible.
• Think stir-fry and roasted vegetables!
• Add some healthy fats to allow for better absorption of fat-soluble nutrients such as beta-carotene and to enhance the flavor.
• Leave skin on if edible and organic.  Dyes and waxes may be used in non-organic vegetables such as sweet potatoes.
• Cook close to serving time so that nutrients are not lost as they are kept warm over for long periods of time.

Margaret Pfeiffer, MS, RD, CD and CLS

I had high blood sugar once last year (118) and have dropped it to 97, along with huge drops in cholesterol – by cutting way back on refined carbs (very, very difficult for me) and losing 20 lbs. (I am now at 140).

I know I have quite a bit of inflammation in my body (metabolic syndrome and a new diagnosis of RA) – and understand cherries are very good for anti-inflammatory properties.

But I worry about the carbs and sugar.  I cannot find organic cherries, they are not always in season.

Is it better to fight the inflammation, or stay away from the carbs, and fight the metabolic syndrome?

Thank you so much.

(I would prefer not to use my name)

Waukesha, Wisconsin

A: I am the registered Dietitan working with NuGenesis farm.  Your question regarding which cherries are best when you are also battling metabolic syndrome is a good one.  Rather than indulge solely in sweetened dry cherries or juice, I would recommend buying the frozen unsweetened Door County cherries available at Brennan’s Market when fresh cherries are out of season.  There is a new Brennan’s store in Oconomowoc on Hwy 67 near the Pabst Farm Pick n Save as well as the one on Bluemound in Brookfield.  Using whole cherries has the benefit of containing many other plant compounds including fiber to keep your blood sugar steady and offer more nutritional bang for your buck.

Unsweetened cherry juice can be used to make a refreshing spritzer mixed with sparkling water and a twist of lime or lemon.  If you need to sweeten it a tad, you can use stevia or a small amount of pure maple syrup.  There is nothing wrong with adding dried cherries to your salads or putting them on your cereal for a treat.  Rather than the typical 2 Tb. serving, maybe just 1 Tb. will satisfy you and will also have a nutritional benefit.

Other berries (and many will be in season soon) also work such as black raspberries, raspberries, strawberries, blackberries and blueberries.  All the dark colorful berries are high in anthocyanins which confer their anti-inflammatory properties.  You want to vary it up and not rely on any one food.

Congratulations on your weight loss and improvement of your metabolic parameters.  Eating a wide variety of fresh colorful plant foods is a terrific way to improve your health and feel better.  Hope you’ll come out to visit NuGenesis farm soon.

Best to you,
Betty Holloway, MNS, RD, CD

RESPONSE with Questions:

I had not thought about Brennan’s, and will definitely check them out. I want to calm the inflammation in my body.  But I am also fearful of blood sugar rising, (I have an extreme craving, almost an “addiction” to refined carbs and sweets)

I do not want to take advantage of your “free advice” – but will you kindly answer just a few more questions?

1.  Do you accept paying clients for one-on-one nutritional advice?
2.  Would you give me your opinion on my average daily diet?

*  Morning:  bran flakes cereal, or shredded wheat (with frosting; I know better) or 100% whole wheat toast with less than 2TBSP natural peanut butter (peanuts is only ingredient).

*  Lunch:  turkey with 2 slices 100% whole wheat bread (approx 17-20 carbs per slice) and/or a smoothie.

Smoothie ingredients:
* 1 cup unsweetened soy milk (for protein) (sometimes I do 1/2 cup soy milk + 1/2 cup cherry juice. The cherry juice adds 17 carbs, so I don’t do it often – just trying to use it for anti-inflammatory benefits)

*  1 cup wild, organic blueberries
*  1/4 cup walnuts (for omega-3′s)
*  2 Tbsp almond butter for protein
*  1 banana (sometimes, not often, ‘cuz too many carbs)
*  1 small baby food jar of organic carrots (no other ingredients)

The total carb count is approximately 30 without the banana and carrots, using only soy milk
The total carb count using 1/2 soy milk and 1/2 cherry juice is approximately 47
The total carb count using only soy milk and adding banana and carrots is approximately 54

I drink the smoothie in order to get a good helping of fruit (blueberries being such a powerful fruit) and to get some protein.  I try to keep the carbs under 60 per meal – it is so tough for me.

Dinner:  wild Alaskan salmon (6-oz filet) with brown basmati rice and peas; or whole wheat pasta with marinara sauce (portion controlled) or tomato soup with grilled cheese.  Salmon approx 2-3x/week.

My issue is that between meals – I eat way, way too much sugar/refined carbs.  I would rather have an ice cream bar or candy bar or doughnut/muffin, than regular meals!  This might not be a fair question, but in your opinion, when someone is so “addicted” to sugar – could I be deficient in serotonin, or something like that?

I totally gave up refined carbs about 2 yrs. ago, and my weight dropped and all my labs were terrific – after being pretty darn bad before that.

I kept the weight off for almost a year, but gradually got back into the sugar habit.

I understand the refined carbs/sugar is creating the inflammation in my body, and I am upset I let it get to this point, possibly creating the RA (?) and am fearful for my sugar levels again.

Any tips on how to finally get over this sugar craving? Seems if I cut back, I just “need” more and more.  Cold turkey really does work better for me.

I apologize for the long email, but doctors don’t seem to know much about the nutritional side of health; I am not a fan of medications, but trust that some are necessary at times.

Thank you so much for any suggestions you might offer.  I understand you probably don’t want to offer specific advice without knowing a person’s health background, but any general help would be great.

If you accept clients – please let me know where you practice.

Blessings to you

Waukesha, Wisconsin

-Liz
Longmont, Colorado

A: While this is an excellent question, it does not directly relate to the work we are focused on. I would suggest you discuss this question with your doctor or a well informed pharmacist. Thanks for the question, Liz.
-Kathy Bero

Mary
Atlanta, GA

A: Cancer patients undergoing radiation therapy are asked to avoid taking antioxidants to avoid counteracting the cell destruction affects of radiation therapy to the cancer cells.  So, it would be reasonable to believe that taking high doses of antioxidants and eating foods with strong antioxidant affects could help reduce the damage from exposure to very low doses of radiation throughout the day.

Airport scanners emit such a low dose of radiation that it can be compared to using a digital camera up to the levels exposed to by living for 42 minutes.  A routine dental x-ray is equal to flying across the United States in an airplane.

Dr. Kathleen Klaas, Radiologist

-Cathy
Cambridge, WI

A: The bottom line on maximizing the nutritional value of fruits and vegetables is to eat them in a variety of ways.  There is no scientific rationale for eating strictly raw foods.  Raw foods are harder on the digestive process and make it harder to consume a sufficient amount of calories.  Nature has packaged plant foods so that we can fully utilize them when lightly cooked.  For example, calcium and iron are made more available in spinach and whole grains when lightly cooked.  This deactivates the phytates and oxalates. Boiling for long periods is never a good idea.  It will leach out the nutrients leaving your vegetables nutrient poor.

— Margaret Pfeiffer MS,RD,CD,CLS

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September 22, 2010

From the bumper crop of tomatoes to the healthy growth of cucumbers, squash and peppers, the farm has been a great success. In its first season, NuGenesis Farm showed that fresh produce from only one acre can provide local, organic food to area institutions. Oconomowoc Memorial and Waukesha Memorial hospitals, ProHealth Care’s corporate cafeteria, Angel’s Grace Hospice and the Oconomowoc Food Pantry all enjoyed fresh produce from the NuGenesis Farm fields.

Without question, there were challenges with powdery mildew and resident deer blasted through the fencing to snack on our 2nd crop of green beans! Despite the challenges, we were amazed with our first season’s production.  The broccoli, green beans, peppers and lettuce are still vibrant and producing.

Today we began pulling out some of the expired cucumber, melon and tomato plants with late blight as we prepared the soil for fall.