Dentist Chicago | Enjoy some sweet potatoes this Thanksgiving!

Posted on November 24, 2015March 8, 2017 by DrGilleran

8 health benefits of sweet potatoes

From taming inflammation to battling PMS, it’s time to celebrate these wonder roots.

To your health … with sweet potatoes! (Photo: Magdanatka/Shutterstock)

The beloved sweet potato may be sweet, but it’s actually not a potato, nor is it a yam. The gorgeous orange root tuber hails from the morning glory family, while the white potato is from the nightshade family. But it’s what’s inside this vibrantly earthy vegetable that counts.

Root tubers like the sweet potato are known as perennating organs — thickened roots that serve as storage bins for a plant’s nutrients when above-ground conditions aren’t good. They provide food for new shoots when the growing season returns. Root vegetables in general are the subterranean powerplants of the botanical world, and it often shows in their exuberant color and density of nutrients.

Sweet potatoes in particular are wonderfully healthful. It’s been said that their easiness to grow and wealth of nutrients were an important factor in keeping Americans sustained through tough times, from colonial days through the Revolutionary War, Civil War and Great Depression. In times of prosperity, we may welcome them as vehicles for butter and goopy marshmallows, but sweet potatoes have so many other talents beyond supporting a holiday casserole. Consider the following:

1. They provide kind carbohydrates that don’t induce a sugar crash

While white potatoes’ high glycemic index mean that their carbohydrates are quickly converted into sugar and a corresponding elevation in blood sugar levels, sweet potatoes are different. They fall much lower on the glycemic index which is better for avoiding sugar crashes and better for diabetes control, according to the American Journal of Clinical Nutrition. Sweet potatoes in moderate amounts can help maintain healthy blood sugar levels even for those with diabetes.

2. They keep your digestion running and help beat disease

One medium sweet potato with skin provides roughly between 4 to 6 grams of fiber, which doesn’t make them the highest fiber source from the plant world, but they pack a nice punch and are commonly included with foods recommended as good sources of the stuff. The National Institute of Medicine set the Dietary Reference Intake for fiber at 21 to 25 grams a day for women while men should get 30 to 38 grams per day. Most people don’t reach these levels. Fiber appears to reduce the risk of developing various conditions, including heart disease, diabetes, diverticular disease and constipation.

Baked sweet potato fries are relatively healthy and will make you happy. (Photo: Brent Hofacker/Shutterstock)
3. They may keep some cancers at bay

A study by the Harvard School of Public Health’s Department of Nutrition found that for younger men, beta carotene — a fat-soluble plant pigment that can be converted into vitamin A — could provide protection against prostate cancer. Meanwhile, a Japanese study revealed that beta carotene may decrease the risk of colon cancer. Sweet potatoes have the highest amount of beta carotene of all fruits and vegetables.

4. They’re a prize for the eyes

All that beta carotene is great for the eyes as well. Ophthalmologist Jill Koury, M.D., says that vitamin A deficiency causes the outer segments of the eye’s photoreceptors to deteriorate, damaging normal vision. Sweet potato’s high antioxidant levels from vitamins C and E are also very kind to the eyes and may prevent degenerative damage.

5. They could help conquer PMS blues

While huge amounts of manganese aren’t healthy, experts estimate that up to 37 percent of Americans don’t get the recommended dietary intake (RDI) of manganese in their diet. Along with promoting good bone health, one study found that boosting manganese intake from 1 mg to 5.6 mg of dietary manganese per day helped women with PMS to have fewer mood swings and cramps.

Sneak extra nutrients in with sweet potato pie. (Photo: Lili Blankenhship/Shutterstock)

6. They are a boon for childbearing

Plant-based iron, like that found in sweet potatoes, can potentially promote fertility, according to the Harvard Medical School. The vitamin A from sweet potato’s beta carotene is also important for hormonal health during pregnancy and lactation.

7. They may tame inflammation

Sweet potatoes are a good source of choline, a micronutrient in the B-vitamin family. While choline is readily available in meat and eggs, good plant-based sources are harder to come by — but sweet potato can be counted as one of them. Choline helps with sleep, muscle movement, learning and memory, among other things, but it is also important in reducing chronic inflammation.

8. They help you not to die!

The National Health and Nutrition Examination Survey reveals that fewer than 2 percent of American adults get the 4,700 mg of daily recommended potassium — bad us! A medium sweet potato contains almost 500 mg, making it one of the higher potassium vegetables. Potassium helps the body work normally by helping nerves and muscles communicate and by transporting nutrients into cells and moving waste products out of them, among other tasks. A diet rich in potassium is important in offsetting sodium’s harm to blood pressure. Medical News Daily notes that a high potassium intake is associated with a 20 percent decreased risk of dying from all causes!

Dentist Chicago Loop | Spiced Pumpkin Cheesecake

Posted on November 17, 2015March 8, 2017 by DrGilleran

Spiced Pumpkin Cheesecake

All things pumpkin are in full swing this time of year. (Photo: Enrique Gili)

About This Dish

The end of the harvest season means pumpkin and all things pumpkin-flavored are having a moment in the sun. So why not splurge on a dessert that brings that flavor to your table? Spiced pumpkin cheesecake merges two classics into one flavorful dessert.

In a break from the norm, I used a cast-iron skillet rather than a spring-form pan to bake this dessert. Why? Skillets tend to heat food evenly, so the cracking that often mars the surface of cheesecake is less likely to occur. Plus, the rustic presentation is appealing for a casual dinner without being too fussy.

By using reduced fat cream cheese and eschewing heavy cream as ingredients, this cheesecake contains about half the calories but still tastes rich — so much so that a small wedge of this dense cheesecake is all you need for dessert, with or without the bourbon pecan topping.

PREP TIME

1 hour

TOTAL TIME

2 hours

YIELD

1 pie

EQUIPMENT

1 large mixing bowl
9-inch cast iron skillet
Saucepan or skillet
Food processor
Wooden spoon or rubber spatula
Wire rack or cutting board

INGREDIENTS

20 ginger snap cookies (about 1.5 cups)
4 tablespoons cold unsalted butter, melted
1 ounce white cane sugar
1 teaspoon ground ginger
24 ounces light cream cheese at room temperature
3/4 cup white cane sugar
1 15 oz. can pumpkin puree
2 teaspoons ground cinnamon
1 teaspoon ground ginger
1/4 teaspoon nutmeg

1/4 teaspoon allspice
4 eggs
1 tablespoon all-purpose flour
1 tablespoon vanilla extract
1 tablespoon unsalted butter
1 ounce bourbon
1 cup pecan halves
1 ounce brown sugar
1 teaspoon ground cinnamon
Pinch of salt

COOKING DIRECTIONS

Preheat oven to 350 degrees Fahrenheit.
Break ginger snaps into pieces and pulse in a food processor until ground fine. Add melted butter, sugar and ginger. Pulse a few more times until the ingredients are combined. Then press mixture into the bottom of 9-inch skillet and along sides. Place skillet on middle rack and bake for 10 minutes. Remove skillet from oven and set aside to cool.
Meanwhile, make cheesecake batter. In a mixing bowl, combine cream cheese with sugar and stir ingredients until peaks form, about 2 minutes. Then add pumpkin puree and stir until blended, about 2 minutes. Sprinkle spices into mixing bowl, stirring as you go, about 1 minute. Then crack eggs one by one into bowl stirring whites and yolks into the batter. Lastly, add flour and vanilla extract and stir again.
Pour batter onto piecrust. Place skillet on the center rack and bake for 40 minutes. The edges of the cheesecake should be firm while the center is jiggly. Close oven, turn off heat and allow cheesecake to cool inside oven for at least one hour. Then, place cheesecake on counter atop wire rack until handle of skillet is warm to the touch and then refrigerate overnight.
For the topping, melt butter in saucepan. Then add bourbon, moving pan side-to-side to combine. Place pecan halves in pan and toast until fragrant, stirring frequently to avoid burning, about 5 minutes. Then add sugar, cinnamon and salt and stir to ensure an even coating. Remove from heat and allow pecans to cool, about 5 minutes. Add half the pecans to a food processor set to pulse. Whiz a few times until crumbled. Sprinkle pecan halves and bits on cheesecake, plate and serve. Save the remaining pecans for snacks.

Chicago IL Dentist | 8 Probiotic foods that aren’t yogurt

Posted on November 13, 2015March 8, 2017 by DrGilleran

8 probiotic foods that aren’t yogurt

Here’s a quick guide to the foods you need for a healthier gut.

Fermented vegetables, like sauerkraut, are an excellent alternative the routine of yogurt for your probiotic needs. (Photo: ziashusha/Shutterstock)

When we think of probiotics, which work to restore the body’s microbial balance, we usually think about yogurt.

Truth is, there plenty of other foods you can eat to stay healthy.

“Probiotics are ‘good’ bacteria that we all contain in our digestive tract, and prebiotics are non-digestible carbohydrates that act as food for probiotics, helping them to grow,” says Dr. Roshini Raj, a gastroenterologist in New York City. “Probiotics and prebiotics help maintain a healthy digestive system by controlling the growth of harmful bacteria and aiding in digestion. Thanks to their ability to reduce the harmful bacteria, probiotics and prebiotics can prevent infections in the digestive tract and reduce inflammation.”

Choosing the right probiotic foods

Miso soup is made with fermented soybeans, giving it plenty of good bacterial strains. It also sometimes comes with small bites of tofu, which aren’t bad for you, either! (Photo: AS Food studio/Shutterstock)

So what should we add to our diets to keep our guts healthy? There are a number of fermented foods (dairy and non-dairy) that provide probiotics as well as prebiotics. Let’s start with the top probiotic foods:

Kombucha is an ancient Chinese drink made of sweetened tea that’s been fermented using a colony of bacteria and yeast. It’s said to help prevent arthritis and other diseases.
Kefir is a dairy-based yogurt-like drink that has its origins in the mountainous Caucasus region of Russia. Millennia ago, pastoralists discovered the process of fermentation and the practice spread widely throughout the Mediterranean as a way to preserve grapes and dairy products beyond the growing season.
Sauerkraut is a finely diced sour cabbage dish that has been fermented by a wide variety of bacteria.
Kimchi is a Korean dish that’s a spicy, pickled or fermented blend of cabbage, onions and sometimes fish. It can be seasoned with garlic, horseradish, red peppers and ginger.
Miso soup originated in Japan and is typically made from fermented soybeans. It can contain up to 160 bacteria strains.
Kvass is a traditional Eastern European fermented beverage that’s made using black or regular rye bread. It’s often flavored with strawberries or mint.
Tempeh is made by fermenting cooked soybeans with a mold. It tends to be firm and chewy and has a slightly earthy taste.
Aged cheeses are generally cheeses that have been cured for longer than six months. These cheeses tend to have a full, sharper flavor.

These foods tend to be more popular outside the United States, but the trend has caught on in a big way, says Madeline Given, a certified holistic nutritionist in Santa Barbara, California.

“You can also add cultured dairy, such as creme fraiche or even raw and cultured sour creams and butters,” Given says. “All are a great source of this good bacteria.”

In addition to probiotic foods are prebiotic foods, which include whole grains, asparagus, leeks, onions, garlic, soybeans, dandelion root or Jerusalem artichoke, Raj adds.

What about supplements?

“Both diet and supplements are a good way to increase your daily intake of probiotics and prebiotics,” Raj says. “However, if you want to add a supplement, it’s always best to check with your doctor regarding the dosage and brands she recommends.”

The National Center for Complementary and Integrative Health (NCCIH) has a useful resource file on probiotic supplements that explains the pros, cons and unknowns.

A host of other benefits

And there are more reasons than your gut to reach for probiotic foods.

“Truly, a variety of differing good bacteria in the gut is great for one’s immunity,” says Susan Schenck, a licensed acupuncturist and author of “The Live Food Factor: The Comprehensive Guide to the Ultimate Diet for Body, Mind, Spirit & Planet.”

They’re good for your brain, too.

“After all, 90 percent of the ‘feel-good’ serotonin originates in our gut,” Schenck says.

In fact, we have 100 billion brain cells in our gut, says Lori Shemek, Ph.D., a fat cell researcher. “This is why our gut is considered our ‘second brain,'” she says. “Our weight is directly linked to specific types of gut bacteria.”

To get what you need, consider eating at least one prebiotic- or probiotic-containing food daily. “It doesn’t take much,” Shemek says. “Just one tablespoon of sauerkraut every day is all that is needed. Also, it only takes a couple of days to change gut health from unhealthy to healthy. Additionally, I recommend one daily probiotic, 15 billion and multi-strained.”