Your Dietitian: Inflammation-reducing summer snacks

Who doesn't like to snack? It turns out most people do. According to surveys, about 73 percent of Americans snack at least once each day. Unfortunately, the most popular snacks are cookies, brownies and candy, especially chocolate candy. The high sugar content of these snacks increases inflammation, including the painful inflammation of arthritis. Experts recommend limiting added sugar—especially if you have arthritis. Unfortunately, these popular snacks deliver an entire day's worth of sugar in just one serving. For example, an average brownie contains five to nine teaspoons of sugar and 300 to 500 calories. Increases arthritis pain "Indulging in (just) 100 extra calories each day without burning them off can leave you 10 pound heavier by the end of the year," according to Harvard Medical School. According to the Arthritis Foundation, simply gaining 10 pounds causes an increase of 40 pounds of pressure on our knees with each step we take. This extra pressure accelerates the wearing down of the protective covering of cartilage on our joints and increases the painful inflammation of arthritic joints. Thus, even 10 pounds makes a big difference in your knees. This extra force is when walking on level ground. When walking up or down stairs the damaging "force on each knee increases to two to three times your body weight," according to Harvard Medical School. Thus, choosing low-calorie snacks rich in nutrients that help reduce inflammation is a smart move for preventing weight gain — and increased arthritis pain. Summer's colorful fresh fruits and veggies are rich in nutrients shown to help lower inflammation. Since they're low in calories, you can enjoy them without gaining unwanted weight. Here are a few anti-inflammatory foods that make delicious refreshing summer time snacks: Berries and cherries Berries are rich in nutrients that act as anti-inflammatory agents (and antioxidants) and extremely low in calories. For example, a half cup of fresh berries delivers less than 45 calories — with strawberries being the lowest in calories (at only 27 calories per half cup). The darker the berry, the higher it is in nutrients such as anthocyanins (The nutrients are found the pigment of the fruit). Thus, dark blackberries, boysenberries and blueberries are the best choices. Dark red ripe strawberries, raspberries and dark red Bing cherries are other great choices. The easiest way to enjoy these inflammation reducers is to pour some into a baggie or bowl and eat them as you would popcorn. On a recent vacation, I noticed a lady eating fresh blueberries and slowly savoring each berry one at a time. Eating slowly and mindfully allows you to truly enjoy the berries — and most importantly causes you to eat less (thus, preventing unwanted weight gain). Cold refreshing snacks Or, try freezing fresh berries (or use already frozen berries) to make cold and refreshing delicious summer snacks. Simply combine Greek yogurt and berries to whip up a delicious frozen yogurt treat. A strawberry frozen yogurt was my mother-in-law's favorite. By varying the type of berry or using an assortment of berries, a wide variety of flavors can be made. This cold and refreshing snack is great on a hot summer day. It's a delicious way to get more protein and inflammation reducing nutrients. Nuts Nuts such as walnuts, almonds and pistachios contain numerous compounds shown to help reduce inflammation. Walnuts are rich in ALA omega-3 fatty acids. Omega-3 fatty acids have strong anti-inflammatory properties. Almonds are one of the richest sources of vitamin E — a nutrient that acts as an antioxidant and anti-inflammatory compound. Pistachios are rich in phytosterols and polyphenols. Studies have found that eating pistachios reduces 10 types of harmful bacteria in the GI tract that stimulate the production of cytokines, compounds which increase inflammation. (Daily eating pistachios also was found to move visceral (belly) fat to subcutaneous fat stores. Visceral fat is harmful to the liver and other major organs.) It only takes one ounce of nuts to gain their health benefits. Since nuts are calorically dense, it is wise to only eat one ounce per day. As a reference, 14 walnut halves, 23 almonds or 49 pistachios equals one ounce. Thus, you get the most pistachios for one ounce. I like to buy pistachios in the shell. It helps to limit the number of nuts you eat. Since you have to shell each nut, it causes you eat more slowly and mindfully. This reduces the chance that you'll overeat. Topping cold yogurt and berry parfaits with chopped nuts is an easy way to add nuts to a summer snack. Or freeze a mixture of Greek yogurt swirled with berries and chopped pistachios (on a parchment lined baking sheet pan) to make a high protein frozen Greek yogurt bark. It's perfect on a hot summer day. Enjoy! Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Strawberry frozen yogurt 1 cup frozen strawberries4 ounces cold vanilla yogurt Place frozen berries and yogurt into a blender. Blend until smooth, stopping to loosen berries stuck in blades as needed. Enjoy immediately.Variations: Substitute any berry you like or a combination of several types of berries.Makes: 2 servingsSOURCE: www.Familyfun.go.com Blueberry pistachio parfait About ¾ cups cold plain Greek yogurt1/3 to ½ cup cold fresh blueberries or frozen blueberries (thawed if desired)A drizzle of honey, to tasteAbout 2 tablespoons chopped shelled pistachios Stir yogurt until creamy. Top with the blueberries, a drizzle of honey and pistachios.Enjoy! Variation: Mix yogurt with honey. Then layer the yogurt, blueberries and pistachios in a clear glass.Makes: 1 servingSOURCE: blueberry.org with modifications by Phyllis Molnar Black Forest high protein chocolate pudding 2/3 cup (about 6 ounces) cold vanilla Greek yogurt2 to 3 teaspoons (unsweetened) cocoa powder, to taste¼ cup chopped (pitted) cherries, fresh or frozenTopping: chopped walnuts or sliced almonds Add cocoa powder to vanilla Greek yogurt. Mix well, stirring until cocoa powder is completely combined with Greek yogurt. Stir in chopped cherries. If desired, place in freezer for a few minutes to make snack colder. (Like soft serve chocolate ice cream!)Top with nuts (and another cherry on top if desired!)Note: This is so creamy and chocolatey, it's hard to believe this is actually good for you!Variations: Add about ¼ teaspoon almond extract to pudding.Or substitute about 1/3 cup fresh raspberries for cherries.Makes: 1 servingSOURCES: www.eatingwell.com and www.joybauer.com with modifications by Phyllis Molnar Frozen Greek yogurt bark 2 cups plain Greek yogurt3 tablespoons honey1 teaspoon vanilla extractDash of salt½ cup raspberries (or other fresh berries)1/3 cup chopped pistachios Line a rimmed baking sheet with parchment or waxed paper.Use a rubber spatula to mix Greek yogurt, honey, vanilla extract and salt in a medium bowl.Mix well until smooth.Pour mixture into the center of lined pan and spread until about ¼ inch thick.Chop berries in half. Evenly sprinkle berries and chopped nuts on top of yogurt mixture.Freeze about 4 hours or until completely firm.Break into pieces to serve.Note: Mixture melts quickly in your hands. If desired, serve in a bowl.Yogurt bark may be stored in a resealable container in the freezer for up to 2 months.Variations:-Make with blueberries and slivered almonds instead of raspberries and pistachios-In addition to sprinkling raspberries on top, swirl a few mashed raspberries mixed into the yogurt mixture. This gives the bars a beautiful pink swirl (and a bit more fruit—and fiber)Serves 6 to 8Source: Anna Stockwell, Epicurious, May 2016