Raleigh Medical Group

11/24/2025

Did you know…
Cranberries contain compounds called proanthocyanidins? This is a flavonoid that has antioxidant properties, like protecting cells from damage and helping to reduce inflammation. Proanthocyanidins, specifically the type found in cranberries, have been shown to prevent bacteria from adhering to the urinary tract walls and can help to reduce frequency of urinary tract infections. They can also help to balance good and bad bacteria in the gut.

Cranberries also contain anthocyanins, another antioxidant that gives the berries their rich color. They are a source of vitamins C, K, and E, along with manganese and copper.

Be mindful of portions when using sweetened cranberry items, like dried cranberries or juice. Be sure to look for 100% cranberry juice and stick to 8 ounces or less. Using fresh cranberries allows you to control the sugar added. Try adding them to a smoothie, making salsa or chutney, or roasting along with hearty vegetables.

Use up leftover cranberry sauce from Thanksgiving by adding it to oatmeal or yogurt. Alternatively, freeze it for the next get-together and spread it over goat cheese on crostini for a quick appetizer.

Enjoy!

11/16/2025

11/14/2025

Today, we unite to raise awareness, support those living with diabetes, and advocate for better access to care and education.
🔹 1 in 9 adults worldwide lives with diabetes
🔹 Early detection can save lives
🔹 Healthy lifestyle choices matter
🔹 Together, we can make a difference
Let’s break the stigma, share knowledge, and empower our communities.

11/13/2025

Did you know…
that potatoes are quite nutritious? They are a good source of potassium, vitamin C, vitamin B6, magnesium, folate, and fiber. More of these nutrients get consumed when the skin is eaten. One medium potato has about 160 calories, 37 grams of carbohydrate, and 4 grams of fiber, which fits into most eating plans.

Part of the carbohydrate in potatoes is called resistant starch. This type of starch is digested differently than other starches, so it helps to feed beneficial gut bacteria, has a lower impact on blood sugar, and can support weight loss efforts. The resistant starch increases when the potatoes have been cooked and then cooled. Take advantage of this benefit by cooking potatoes on the weekend and using them through the week.

It’s important to be mindful of how the potato is cooked and what goes on or into them. Try swapping in plain Greek yogurt for sour cream to reduce fat and add some protein to a baked potato. Use low fat milk instead of heavy cream in mashed potatoes.

Enjoy!

11/05/2025

Did you know…
it’s a myth that turkey makes you sleepy? Turkey does contain tryptophan, which is an amino acid that is used to make serotonin. Serotonin helps to regulate mood, feelings of calmness, and yes, sleep. However, turkey does not have a higher content of tryptophan than other proteins like chicken and beef. Some cheese, nuts, and seeds actually have higher tryptophan content than turkey. We can blame the sleepiness that often follows a Thanksgiving dinner on the large volume of food at one meal, often with a high carbohydrate content (and getting up early to get the turkey in the oven if you’re the cook!).

Turkey is a great option for lean protein, with 4 ounces (skinless) providing 130 calories, 27 grams of protein, and only 1 gram of saturated fat. It’s also considered a good source of vitamin B 3, 6, and 12, along with iron, zinc, potassium, and selenium. With all that great nutrition, be sure to use all the leftovers for soup, salads, and sandwiches!

Friendly food safety reminder: be sure to use your meat thermometer to check the deepest part of a turkey breast or full bird to make sure the temperature reaches 165 degrees.

Enjoy!

10/22/2025

Did you know…
that pumpkin seeds are high in both magnesium and zinc? Magnesium helps with muscle function, nerve function, bone health, and sleep. Zinc supports immune function, wound healing, and memory.
Pumpkin seeds are also a good source of protein, unsaturated fat, fiber, vitamin E, and phosphorus. They are a good plant-based source of omega 3 fats as well.
Use raw or roasted pumpkin seeds to add a crunch to yogurt, oatmeal, and salads. Crush and use as a crust on chicken or fish instead of breadcrumbs. Add them into homemade trail mix or granola.
Enjoy!