Vim & Vigor - Winter 2011 - Gwinnett Medical Center - (Page 19)

An essential trace element, the metal zinc is necessary for the body’s growth and maintenance, including a strong immune system, wound healing and healthy vision. Daily dose: RDA for adults is 8 to 11 milligrams a day. Dietary sources: The body absorbs zinc from animal foods such as meat and poultry more readily than from plant foods, although it’s found also in legumes, mushrooms, cheese, and pumpkin and sunﬂower seeds. A healthy diet plus a multivitamin covers most people’s needs. Dangers: Zinc might reduce the effectiveness of some antibiotics, so take them at least two hours before a zinc supplement (or four to six hours after). Calcium supplements could decrease dietary zinc absorption, while zinc in turn can affect the body’s ability to absorb copper and iron. Zinc Iron Iron fuels red blood cells as they course through the body, delivering oxygen to cells and returning carbon dioxide back to the lungs to be exhaled. The World Health Organization suggests that 80 percent of the world’s population may be iron-deﬁcient. Dietary sources: Iron-rich foods include beef, lamb, chicken, pork, ﬁsh and beans. Daily dose: The RDA to prevent iron deﬁciency in adults is 8 mg a day for men 19 and older, 18 mg a day for premenopausal women. More than 45 mg a day could cause adverse health effects. Dangers: Iron is the most common cause of poisoning deaths in children, so kids younger than 18 shouldn’t be given iron supplements unless under a physician’s orders. Iron can also decrease the effectiveness of antibiotics, bone-strengthening bisphosphonates and other speciﬁc drugs. Zesty Black Bean Burgers The vitamin folate is particularly important during pregnancy and infancy, as it helps produce and maintain new cells. It’s essential to making DNA and plays a role in preventing DNA changes that may cause cancer. Plus, everyone needs folate to make red blood cells and prevent anemia. Black beans are one excellent source of folate. These folate-rich burgers will satisfy your appetite and may improve your health, too! INGREDIENTS 1 garlic clove, minced 1 small onion, finely chopped 1 /2 c. chopped mushrooms 1 jalapeño chili, cored, minced 1 small green bell pepper, chopped 11 /2 c. cooked black beans, well drained 1 /3 c. quick-cooking oats 1 /4 tsp. salt 1 /2 tsp. dried oregano Nutrition information per serving: 270 calories; 5 grams total fat; 12 grams protein; 47.5 grams carbohydrates; PHOTOGRAPHY BY VEER /2 tsp. ground cumin /4 tsp. pepper 3 Tbsp. low-fat mayonnaise, divided 2 medium tomatoes, thinly sliced 1 c. torn Romaine lettuce 4 split whole-wheat buns 2 Tbsp. mustard 1 tsp. honey Dash chipotle chili powder 1 1 DIRECTIONS 1. Spray large nonstick skillet with cooking spray. Add garlic, onion, mushrooms, chili and bell pepper; cook over medium heat 7 minutes, or until tender. Place vegetables in blender. Add beans, oats, salt, oregano, cumin, pepper and 1 Tbsp. mayonnaise. Coarsely purée. Shape into 4 patties. Refrigerate on greased, wax-paper-covered plate 1 hour. 2. Spray the skillet with cooking spray. Ease in patties. Cook over medium heat 3 to 6 minutes per side, depending on thickness, or until browned; handle gently. 3. Arrange 1/4 of tomato slices and lettuce on each bun. Add patties. Combine remaining mayonnaise, mustard, honey and chili powder. Top each patty with 1/4 of sauce. Add tops of buns. Makes 4 servings. Note: If desired, use vegan mayonnaise. 540 milligrams sodium; and 9.5 grams dietary fiber. Vim & Vigor · WI NTER 2011 19

Table of Contents for the Digital Edition of Vim & Vigor - Winter 2011 - Gwinnett Medical Center

Vim & Vigor - Winter 2011 - Gwinnett Medical Center
Contents
Phil's Feature
New Hip, New Life
Building Better Heart Care
Back in Action
Supplementary Knowledge
Keys to Survival
Clearing the Air
Mark Harmon of NCIS fame makes 60 look good
This One's For the Girls
Life After a Loss
Do Your Diabetes Homework
Healthy Returns
Prime Time Health
The Future of Breast Health
Growing Generosity
Out of the White Coat
Transforming Healthcare

Vim & Vigor - Winter 2011 - Gwinnett Medical Center