Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habits.
Healthy Tip 2
Don’t Skip Breakfast
Make sure you eat a healthful breakfast before you leave the house every day. This way you won’t depend on a Grande Latte to fill you up in the morning. Coffee is not a substitute for nutritious food. People’s metabolisms vary – some need a substantial breakfast and some will do fine on a lighter breakfast. But, substantial does not necessarily mean eggs and bacon every day.
When you skip breakfast – or any meal - you may think you are reducing your calories, therefore, preventing weight gain, but on the contrary, when you skip a meal, your body goes into starvation mode and slow metabolism, therefore, causing weight gain. Just make your meals the right kind of meals, and you will achieve an ideal weight. We were not all made to be skinny-wafes. So that should not be your goal.
What is a healthful breakfast?
The ideal breakfast will give you quick energy and long lasting energy.
Oatmeal is probably my favorite breakfast. I add a hand full of walnuts or pecans or almonds for long lasting energy and dried cranberries or dried cherries for quick energy. In the summertime – it’s fresh blueberries. Oh, and I love a sprinkle of all natural coconut flakes – no not the kind that you can buy at Wallmart. I get mine at Natural Grocers or Whole Foods. I do not add any sweetener – you can get used to this. I buy old fashioned oats, but there are some instants that are ok – i.e. Nature’s Path. They are low in sugar and have about 4grams of fiber per serving.
Don’t have time to make oatmeal – Try whole grain toast – I prefer sprouted grains – with peanut butter – a little honey and sliced banana on top. It’s better than a jelly donut or a pop tart.
Speaking of pop tarts – don’t even buy them. If they are not in you house, then you will not be able to cop-out for a quick breakfast of junk food.
Another quick breakfast is plain yogurt topped with whole grain granola and ½ cup of berries – you won’t miss the sugar in the flavored yogurt varieties. If you must sweeten, use a little Agave Nectar. This time of year, I just buy organic frozen berries b/c regular is so darn expensive.
I buy organic whenever possible and reasonable. I give up eating out a lot, so that I can budget for clean, pure foods. Plus, I like my homemade cooking a lot better ;-)
For you egg lovers – here’s how to make them more healthful –
Beat one whole egg and one egg white (or 2 for you bigger eaters) add a teaspoon of water and scramble. Then, sautee onions, bell pepper, fresh spinach and combine for a full serving of vegetables. Add a little sea salt and fresh ground black pepper to taste. For an extra kick, add a touch of cayenne or hot sauce.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Thursday, December 31, 2009
Wednesday, December 30, 2009
A Happy Healthy You in 2010: Tip 1
Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habit this coming year.
Healthy Tip 1
Plan ahead and stock your fridge with healthful grabs that you’ll have access to all week.
Carrot sticks
Cucumber slices
Red Bell Pepper slices
Radish pieces
Sugar snap peas
Celery Sticks
You can put a little of each in a small container or zip lock bags and store for weekly use.
Just grab one on your way to work. My confession – Sometimes I use a little (very little) ranch dressing b/c it just makes me eat more veggies.
Or, put each veggie in containers separately for quick grabs. I love non-hydrogenated peanut butter on celery and I love carrot sticks, red bell pepper sticks and cucumber with hummus (see previous posts for hummus recipes).
Take short cuts by buying pre-cut veggies. But remember, they will cost more.
Clean and chop dark green leafy veggies and store in zip lock bags for easy grabs all week. Sprinkle a little feta cheese, a few Klamata olives, pecans, and your favorite vinaigrette. You can buy it pre-washed and pre-chopped. If it’s pre-washed and pre-chopped in your fridge, you’ll be more likely to eat it more often. Try to eat at least one green leafy salad every day. Don’t overdo the salad dressing. About 2 tablespoons max for one serving.
Protein you should have on hand for easy access:
Keep boiled eggs in the fridge for the week. Use in salads or as a morning snack.
Keep nuts on hand – my favorites are Walnuts, Pecans, sliced Almonds. Sprinkle them on salads, add to your oatmeal or cereal. A small handful of nuts should be enough – they are high in fat – but good fat, which are vital to good health.
If you don’t like a particular veggie or nut, may I suggest you try them on a regular basis. You may acquire a taste for them if you keep trying. They are so good for you. And, eating a variety is very important to getting maximum amount of nutrients. We need a variety of nutrients on a regular basis to help fight sickness and diseases.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Acquire new healthy habit this coming year.
Healthy Tip 1
Plan ahead and stock your fridge with healthful grabs that you’ll have access to all week.
Carrot sticks
Cucumber slices
Red Bell Pepper slices
Radish pieces
Sugar snap peas
Celery Sticks
You can put a little of each in a small container or zip lock bags and store for weekly use.
Just grab one on your way to work. My confession – Sometimes I use a little (very little) ranch dressing b/c it just makes me eat more veggies.
Or, put each veggie in containers separately for quick grabs. I love non-hydrogenated peanut butter on celery and I love carrot sticks, red bell pepper sticks and cucumber with hummus (see previous posts for hummus recipes).
Take short cuts by buying pre-cut veggies. But remember, they will cost more.
Clean and chop dark green leafy veggies and store in zip lock bags for easy grabs all week. Sprinkle a little feta cheese, a few Klamata olives, pecans, and your favorite vinaigrette. You can buy it pre-washed and pre-chopped. If it’s pre-washed and pre-chopped in your fridge, you’ll be more likely to eat it more often. Try to eat at least one green leafy salad every day. Don’t overdo the salad dressing. About 2 tablespoons max for one serving.
Protein you should have on hand for easy access:
Keep boiled eggs in the fridge for the week. Use in salads or as a morning snack.
Keep nuts on hand – my favorites are Walnuts, Pecans, sliced Almonds. Sprinkle them on salads, add to your oatmeal or cereal. A small handful of nuts should be enough – they are high in fat – but good fat, which are vital to good health.
If you don’t like a particular veggie or nut, may I suggest you try them on a regular basis. You may acquire a taste for them if you keep trying. They are so good for you. And, eating a variety is very important to getting maximum amount of nutrients. We need a variety of nutrients on a regular basis to help fight sickness and diseases.
Thanks for reading Healthy Food Bytes: A Happy Healthy You in 2010
Monday, November 9, 2009
Diet changes that will lower your cancer risk
Diet changes that will lower your cancer risk:
Eat less fat, particularly saturated fat to lower LDL (bad) cholesterol levels. Tumors thrive on low density lipoproteins, so a diet low in fat may help prevent the growth of cancer. Also, if you eat too much saturated fat, your liver will produce more bile, and too much bile will store up in the large intestines and convert into cancer causing apcholic acid.
So, what to do? For an average 2,000 calories a day diet, eat only 45 grams of fat per day. A Big Mac and fries puts you way over your limit for the day and that’s in just one meal. Choose fats wisely. The wrong fats (saturated fats, animal based fats) are the biggest culprit here. Plant based, omega 3, monounsaturated fats are actually helpful to prevent disease.
Here are some good fat choices:
Unsaturated fats in plant based foods- avocado, flax, macadamia nuts, walnuts, sunflower seeds, flax seeds, pumpkin seeds.
Good oils high in monosaturated fats – olive oil and canola oil – but don’t sautee on high heat as this may burn the oil and damage the healthful benefits. Try in homemade salad dressing.
Best oil is expeller pressed – a chemical free mechanical process that extracts oil from the seeds and nuts instead of the hexane-extraction methods used in most manufacturing.
Cold pressed for delicate oils are for when flavor nuances are important – as in olive oil – and these oils need to be treated with greater care in controlling processing factors. And good tasting olive oil makes a world of difference.
Seafood – salmon (wild Alaskan is best – not farmed – see blog entry archive on Salmon for more details)
Our bodies can handle some saturated fat – we Americans just overdo it. Enjoy a little butter once in a while. Keep in mind that one tablespoon of butter has about 14 grams of fat – so share that tablespoon with your family on a big portion of veggies so one tablespoon is shared between 4-5 people.
Hydrogenated and trans-fats are absolutely not good for you – even in moderation. Avoid them as much as possible.
Additional benefits of eating lower fat - particularly saturated fat foods are weight loss and a healthier cardiovascular system.
Thanks for reading Healthy Food Bytes:
More diet changes that will lower your cancer risk will be coming soon.
Eat less fat, particularly saturated fat to lower LDL (bad) cholesterol levels. Tumors thrive on low density lipoproteins, so a diet low in fat may help prevent the growth of cancer. Also, if you eat too much saturated fat, your liver will produce more bile, and too much bile will store up in the large intestines and convert into cancer causing apcholic acid.
So, what to do? For an average 2,000 calories a day diet, eat only 45 grams of fat per day. A Big Mac and fries puts you way over your limit for the day and that’s in just one meal. Choose fats wisely. The wrong fats (saturated fats, animal based fats) are the biggest culprit here. Plant based, omega 3, monounsaturated fats are actually helpful to prevent disease.
Here are some good fat choices:
Unsaturated fats in plant based foods- avocado, flax, macadamia nuts, walnuts, sunflower seeds, flax seeds, pumpkin seeds.
Good oils high in monosaturated fats – olive oil and canola oil – but don’t sautee on high heat as this may burn the oil and damage the healthful benefits. Try in homemade salad dressing.
Best oil is expeller pressed – a chemical free mechanical process that extracts oil from the seeds and nuts instead of the hexane-extraction methods used in most manufacturing.
Cold pressed for delicate oils are for when flavor nuances are important – as in olive oil – and these oils need to be treated with greater care in controlling processing factors. And good tasting olive oil makes a world of difference.
Seafood – salmon (wild Alaskan is best – not farmed – see blog entry archive on Salmon for more details)
Our bodies can handle some saturated fat – we Americans just overdo it. Enjoy a little butter once in a while. Keep in mind that one tablespoon of butter has about 14 grams of fat – so share that tablespoon with your family on a big portion of veggies so one tablespoon is shared between 4-5 people.
Hydrogenated and trans-fats are absolutely not good for you – even in moderation. Avoid them as much as possible.
Additional benefits of eating lower fat - particularly saturated fat foods are weight loss and a healthier cardiovascular system.
Thanks for reading Healthy Food Bytes:
More diet changes that will lower your cancer risk will be coming soon.
Wednesday, October 14, 2009
10 Steps to Better Health
Healthy Food Bytes: 10 Steps to Better Health
Only 10 – you can do it!
1. Make sure to get fresh air and sunshine every day. The best natural source of vitamin D – and it’s free.
2. Drink plenty of pure, clean water. Yes, I mean filtered. No, I don’t necessarily mean buying bottled water. Think about investing in a carbon filter system for your home and workplace.
3. Get at least 7-8 hours of sleep.
4. Exercise – there’s no way around it. You can’t achieve optimum health without it. Include both aerobic and some sort of resistance such as weights or Pilates or Yoga. Find a schedule that works for you and do it. No more excuses.
5. Eat foods as God intended them to be eaten. Stay away from white, refined, processed foods
6. The relationships you have should enhance your life. Don’t blame others; you are responsible for the relationships in you life. What can you do to make your relationships happier and healthier? What toxic relationships do you need to say good-bye to or keep at arms length?
7. Bring back passion into your life. Pursue something you always loved or wanted to try. Make time for your passion.
8. Get in touch with your spirituality. Studies show that spiritual people are healthier. No kidding.
9. Get educated about health. It’s a process, as most people don’t really understand optimal health.
10. Start creating healthy habits; as in eating more fruits and vegetables, switching to whole grain, drink green tea and cutting out soda (diet or regular) and sugar as much as possible. Start today.
Thanks for reading Healthy Food Bytes: 10 Steps to Better Health
Only 10 – you can do it!
1. Make sure to get fresh air and sunshine every day. The best natural source of vitamin D – and it’s free.
2. Drink plenty of pure, clean water. Yes, I mean filtered. No, I don’t necessarily mean buying bottled water. Think about investing in a carbon filter system for your home and workplace.
3. Get at least 7-8 hours of sleep.
4. Exercise – there’s no way around it. You can’t achieve optimum health without it. Include both aerobic and some sort of resistance such as weights or Pilates or Yoga. Find a schedule that works for you and do it. No more excuses.
5. Eat foods as God intended them to be eaten. Stay away from white, refined, processed foods
6. The relationships you have should enhance your life. Don’t blame others; you are responsible for the relationships in you life. What can you do to make your relationships happier and healthier? What toxic relationships do you need to say good-bye to or keep at arms length?
7. Bring back passion into your life. Pursue something you always loved or wanted to try. Make time for your passion.
8. Get in touch with your spirituality. Studies show that spiritual people are healthier. No kidding.
9. Get educated about health. It’s a process, as most people don’t really understand optimal health.
10. Start creating healthy habits; as in eating more fruits and vegetables, switching to whole grain, drink green tea and cutting out soda (diet or regular) and sugar as much as possible. Start today.
Thanks for reading Healthy Food Bytes: 10 Steps to Better Health
Friday, October 9, 2009
Ingredients you will not find in my pantry
Healthy Food Bytes: Ingredients you will not find in my pantry
Aspartame (NutraSweet™ ): Aspartame is nearly 200 times sweeter than white sugar and is only useful in cold and uncooked foods. This chemical breaks down and loses its sweetness when heated. Its shelf life is about one year, after which time it decomposes into methanol-a toxic wood alcohol. The methanol then breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin and a known carcinogen. It can cause retinal damage, interfere with DNA replication, and may cause birth defects. It can also cause damage to the immune system. Now that aspartame has been on the market for many years, its side effects are becoming apparent. Adverse reactions include high blood pressure, headaches, insomnia, ovarian cancer, brain tumors, seizures, brain damage in fetuses, extreme swelling, throat swelling, and retina deterioration. Keep in mind, these dangerous side effects are worsened when
NutraSweet™ is heated or used in cooking.
Sucralose (Splenda®): Sucralose is a calorie-free sugar substitute derived from sucrose (white sugar) through a process that selectively substitutes three atoms of chlorine for three hydrogen-oxygen groups on the sucrose molecule. This makes sucralose a chlorocarbon, a substance that has long been known for causing organ, genetic, and reproductive damage. Sucralose has also been shown to cause swelling of the liver and kidneys. The structure of the sugar molecules is changed so that it's up to 600 times sweeter than sugar. There are limited human or long-term studies of this product.
Artificial Colors: Artificial in terms of food means "a substance not duplicated in nature." There are currently seven artificial coal tar-based dyes on the market. There is evidence that four of the seven cause cancer in laboratory animals. Furthermore, six of the seven being used in the US have been banned in other countries.
Artificial Flavors: There are more than 2,000 flavorings, of which 500 are natural and the rest are synthetic. The synthetic flavors are made from many different chemicals and can be toxic to the nervous system, kidneys, and liver, but because they are usually consumed in small amounts, the FDA considers them safe. I personally do not care to put a “little” poison into my body. There are also "flavor enhancers," which are substances that improve the flavors of a food. As with any synthetic compound, sensitive people can have allergic reactions.
Bleached Flours: Milling whole wheat into white flour removes approximately 83 percent of the nutrients. Additionally, chemicals are used to whiten and preserve bleached flour. Chlorine dioxide, an irritant to both the skin and the respiratory tract (similar to Clorox®) is often used to bleach flour. Benzoyl peroxide is another chemical used to bleach flour. The bleaching process leaves residues of toxic chlorinated hydrocarbons and dioxins, both harmful for the body and the environment. Methionine, an essential amino acid found in flour, reacts with bleaching chemicals to form a toxic compound called methionine sufoxine, which has been found to cause nervousness and seizures in animals.
Dairy Products with rBGH (recombinant bovine growth hormone): Bovine growth hormone (BGH) is a protein naturally produced by cattle. The gene has been cloned into bacterial cells to create a genetically engineered version called rBGH. It has been available and used by US farmers since 1994 to increase milk production in dairy cows. Cows injected with rBGH have shorter life expectancies and increased incidence of disease. These cows have also been found to secrete higher levels of IGF-1 (Insulin-like Growth Factor), a hormone that is tied to increased growth of cancer cells. It is reported that an excess level of IGF-1 increases the risk of developing breast and prostate cancer in humans. Furthermore, rBGH is associated with high incidences of udder infections, internal bleeding, stress-related weight loss, and severe reproductive disorders in cows. Also, bovine growth hormone can only be used on cows and not on goats, therefore all goat milk products are produced without the use of rBGH.
Hydrogenated and/or Partially-Hydrogenated Oils: Hydrogenation is a process that takes an unsaturated fat, such as vegetable oil, and makes it solid at room temperature, thus more saturated. A large percentage of the once healthy fats are converted to the trans-configuration, also known as trans-fatty acids. This process changes the molecular shape of these fatty acids, which negatively alters their biological functions. Excess trans-fatty acids can promote increased cholesterol and triglyceride counts, make blood platelets stickier, which encourages blood clotting, worsen an essential fatty acid deficiency, interfere with the body's detoxification systems and with insulin receptors, increase inflammation, and negatively impact the immune system.
Non-Organic Produce limited as much as possible: Conventional farming uses numerous synthetic fertilizers, pesticides, herbicides, and fungicides to treat the soil and plants. There are many concerns with the use of these chemicals. First, many of the chemicals used are known to be toxic to humans. Secondly, large-scale pesticide spraying has created enormous pollution problems. A small percentage of the applied pesticide actually hits its intended target-the pests-and excess goes into groundwater, rivers, and into the air. Lastly, not only do these chemicals remain on the foods they are sprayed on, they also soak into the soil, where they may remain for years (pesticides that have been banned for years, like DDT, still linger in our soils). Organic growers manage pests through prevention-proper soil management, cleanliness, timely planting, companion planting, and beneficial insects-and foster biodiversity. By law, certified organic foods cannot be genetically engineered, irradiated, or grown with synthetic materials.
Olestra: This synthetic fat is a combination of soybean oil and sucrose. These ingredients are manipulated into molecules too large for the intestines to absorb or digest. Therefore, Olestra passes untouched through the digestive system. Preliminary studies suggest that Olestra causes tumors in laboratory animals. Olestra interferes with fat-soluble vitamin absorption, which includes vitamins A, E, D, K, Co-enzyme Q10, carotenoids, lutein, lycopene, and beta-carotene. Studies have shown that 8 grams per day (equivalent to 16 potato chips containing Olestra) caused dramatic depletion of fat-soluble vitamins within two weeks. Olestra may also cause intestinal cramping, flatulence, and loose stool.
Thanks for reading Healthy Food Bytes: Ingredients you will not find in my pantry
Aspartame (NutraSweet™ ): Aspartame is nearly 200 times sweeter than white sugar and is only useful in cold and uncooked foods. This chemical breaks down and loses its sweetness when heated. Its shelf life is about one year, after which time it decomposes into methanol-a toxic wood alcohol. The methanol then breaks down into formic acid and formaldehyde in the body. Formaldehyde is a deadly neurotoxin and a known carcinogen. It can cause retinal damage, interfere with DNA replication, and may cause birth defects. It can also cause damage to the immune system. Now that aspartame has been on the market for many years, its side effects are becoming apparent. Adverse reactions include high blood pressure, headaches, insomnia, ovarian cancer, brain tumors, seizures, brain damage in fetuses, extreme swelling, throat swelling, and retina deterioration. Keep in mind, these dangerous side effects are worsened when
NutraSweet™ is heated or used in cooking.
Sucralose (Splenda®): Sucralose is a calorie-free sugar substitute derived from sucrose (white sugar) through a process that selectively substitutes three atoms of chlorine for three hydrogen-oxygen groups on the sucrose molecule. This makes sucralose a chlorocarbon, a substance that has long been known for causing organ, genetic, and reproductive damage. Sucralose has also been shown to cause swelling of the liver and kidneys. The structure of the sugar molecules is changed so that it's up to 600 times sweeter than sugar. There are limited human or long-term studies of this product.
Artificial Colors: Artificial in terms of food means "a substance not duplicated in nature." There are currently seven artificial coal tar-based dyes on the market. There is evidence that four of the seven cause cancer in laboratory animals. Furthermore, six of the seven being used in the US have been banned in other countries.
Artificial Flavors: There are more than 2,000 flavorings, of which 500 are natural and the rest are synthetic. The synthetic flavors are made from many different chemicals and can be toxic to the nervous system, kidneys, and liver, but because they are usually consumed in small amounts, the FDA considers them safe. I personally do not care to put a “little” poison into my body. There are also "flavor enhancers," which are substances that improve the flavors of a food. As with any synthetic compound, sensitive people can have allergic reactions.
Bleached Flours: Milling whole wheat into white flour removes approximately 83 percent of the nutrients. Additionally, chemicals are used to whiten and preserve bleached flour. Chlorine dioxide, an irritant to both the skin and the respiratory tract (similar to Clorox®) is often used to bleach flour. Benzoyl peroxide is another chemical used to bleach flour. The bleaching process leaves residues of toxic chlorinated hydrocarbons and dioxins, both harmful for the body and the environment. Methionine, an essential amino acid found in flour, reacts with bleaching chemicals to form a toxic compound called methionine sufoxine, which has been found to cause nervousness and seizures in animals.
Dairy Products with rBGH (recombinant bovine growth hormone): Bovine growth hormone (BGH) is a protein naturally produced by cattle. The gene has been cloned into bacterial cells to create a genetically engineered version called rBGH. It has been available and used by US farmers since 1994 to increase milk production in dairy cows. Cows injected with rBGH have shorter life expectancies and increased incidence of disease. These cows have also been found to secrete higher levels of IGF-1 (Insulin-like Growth Factor), a hormone that is tied to increased growth of cancer cells. It is reported that an excess level of IGF-1 increases the risk of developing breast and prostate cancer in humans. Furthermore, rBGH is associated with high incidences of udder infections, internal bleeding, stress-related weight loss, and severe reproductive disorders in cows. Also, bovine growth hormone can only be used on cows and not on goats, therefore all goat milk products are produced without the use of rBGH.
Hydrogenated and/or Partially-Hydrogenated Oils: Hydrogenation is a process that takes an unsaturated fat, such as vegetable oil, and makes it solid at room temperature, thus more saturated. A large percentage of the once healthy fats are converted to the trans-configuration, also known as trans-fatty acids. This process changes the molecular shape of these fatty acids, which negatively alters their biological functions. Excess trans-fatty acids can promote increased cholesterol and triglyceride counts, make blood platelets stickier, which encourages blood clotting, worsen an essential fatty acid deficiency, interfere with the body's detoxification systems and with insulin receptors, increase inflammation, and negatively impact the immune system.
Non-Organic Produce limited as much as possible: Conventional farming uses numerous synthetic fertilizers, pesticides, herbicides, and fungicides to treat the soil and plants. There are many concerns with the use of these chemicals. First, many of the chemicals used are known to be toxic to humans. Secondly, large-scale pesticide spraying has created enormous pollution problems. A small percentage of the applied pesticide actually hits its intended target-the pests-and excess goes into groundwater, rivers, and into the air. Lastly, not only do these chemicals remain on the foods they are sprayed on, they also soak into the soil, where they may remain for years (pesticides that have been banned for years, like DDT, still linger in our soils). Organic growers manage pests through prevention-proper soil management, cleanliness, timely planting, companion planting, and beneficial insects-and foster biodiversity. By law, certified organic foods cannot be genetically engineered, irradiated, or grown with synthetic materials.
Olestra: This synthetic fat is a combination of soybean oil and sucrose. These ingredients are manipulated into molecules too large for the intestines to absorb or digest. Therefore, Olestra passes untouched through the digestive system. Preliminary studies suggest that Olestra causes tumors in laboratory animals. Olestra interferes with fat-soluble vitamin absorption, which includes vitamins A, E, D, K, Co-enzyme Q10, carotenoids, lutein, lycopene, and beta-carotene. Studies have shown that 8 grams per day (equivalent to 16 potato chips containing Olestra) caused dramatic depletion of fat-soluble vitamins within two weeks. Olestra may also cause intestinal cramping, flatulence, and loose stool.
Thanks for reading Healthy Food Bytes: Ingredients you will not find in my pantry
Thursday, September 24, 2009
Kick Your Immune System Into Gear
Healthy Food Bytes: Kick Your Immune System Into Gear
The first thing you need to address is your diet. Make sure you are getting 5-9 servings of fruits and vegetables every day. It’s not impossible. Read previous archived posts of this blog, I share plenty of ideas and recipes to help you achieve this goal.
Quick tips:
-Add salad to your lunch and or dinner
-Make more than one veggie at dinner time
-Snack on veggies or fruit (carrots, sugar snap peas, radishes, cucumbers, apple, pear, banana etc.) instead of pretzels, cookies, popcorn etc.
-Compliment your lunch with veggies or fruit instead of chips. Add veggies to your sandwich – tomato, lettuce, cucumber, bell pepper etc.
-Start Juicing (see archive on juicing) – get more veggies in this way
Get your 7-8 hours of sleep every night. Sleep is a vital time when your body has time to repair.
Drink plenty of water: 8 glasses a day. Bigger folks may need more. If you work out, you may also need more.
Follow my top rules for health listed at the bottom of my blog entry.
Wash your hands, wash your hands, and wash your hands….often. And keep your hands away from your face.
One of the most important things you can do when you have a cold is stay home and steam. I have a Clairol facial steamer w/ nasal attachment, I add Eucalyptus oil (antiviral/antibacterial) and get all the mucus free flowing to get it out. This is much better than nasal decongestants which make your heart race (really bad for kids) and doesn't really get the mucous out.
Supplement your diet with immune powerhouse herbs and vitamins. Take a full spectrum, high potency multiple-vitamin.
Here are some of my favorite supplements that keep my immune system strong (I only buy standardized supplements to ensure potency – in other words, don’t buy your supplements at Walmart or Target):
Buried Treasure Liquid Vitamins
Buried Treasure Acai Blend and Mangosteen Blend Super Fruit Liquid
Olive Leaf Extract
Grape Seed Extract
Extra Vitamin C 1,000 mg
Extra Vitamin D3 2,000 mg
Drinks:
Ginger Tea every day
Green Tea and White tea every day
If your immune system is compromised, at the first sign of a feeling sick, try the following:
Buried Treasure ACF – this is an amazing blend of nutrients that will jumpstart your immune system.
Added Grapeseed Extract and Olive Leaf Extract (3x-4x per day)
Kick Ass Immune by Wish Garden
Oreganol Oil P73
Pressed garlic cloves (2-3 per day with meals – mix with applesauce or mashed potatoes)
Ginger capsules or ginger tea works great for nausea.
Depending on the severity of your illness, you can take these herbs every two hours, three hours or four hours. I knocked out colds in 6 -8 hours.
My favorite place to buy supplements is www.vitacost.com
Yeah, I know, it’s a lot. But it works. And you’ll get used to the routine. I like to spread out my supplements throughout the day.
My entire family is living proof that it works. My mom use to get many colds and flu and several times got pneumonia. Her flu shot didn’t protect her much. Since her lifestyle change under my supervision, she rarely gets a cold - maybe once a year and it’s very mild. She’ll get over it in two days.
My kids have not been on antibiotics for almost five years. They have not had the flu during that time either. Before our lifestyle change, they got many colds and have had the flu.
My husband is on an airplane very often and has had great success staying healthy over the last several years as well. Need I say, before my plan, he was in the doctors office for antibiotics more than he wished to be. As for me, I am amazed at how this works so well.
It takes time for you body to start reaping the benefits of eating well, sleeping well, drinking well. So be patient and be consistent.
Thanks for reading Healthy Food Bytes: Kick Your Immune System Into Gear
The first thing you need to address is your diet. Make sure you are getting 5-9 servings of fruits and vegetables every day. It’s not impossible. Read previous archived posts of this blog, I share plenty of ideas and recipes to help you achieve this goal.
Quick tips:
-Add salad to your lunch and or dinner
-Make more than one veggie at dinner time
-Snack on veggies or fruit (carrots, sugar snap peas, radishes, cucumbers, apple, pear, banana etc.) instead of pretzels, cookies, popcorn etc.
-Compliment your lunch with veggies or fruit instead of chips. Add veggies to your sandwich – tomato, lettuce, cucumber, bell pepper etc.
-Start Juicing (see archive on juicing) – get more veggies in this way
Get your 7-8 hours of sleep every night. Sleep is a vital time when your body has time to repair.
Drink plenty of water: 8 glasses a day. Bigger folks may need more. If you work out, you may also need more.
Follow my top rules for health listed at the bottom of my blog entry.
Wash your hands, wash your hands, and wash your hands….often. And keep your hands away from your face.
One of the most important things you can do when you have a cold is stay home and steam. I have a Clairol facial steamer w/ nasal attachment, I add Eucalyptus oil (antiviral/antibacterial) and get all the mucus free flowing to get it out. This is much better than nasal decongestants which make your heart race (really bad for kids) and doesn't really get the mucous out.
Supplement your diet with immune powerhouse herbs and vitamins. Take a full spectrum, high potency multiple-vitamin.
Here are some of my favorite supplements that keep my immune system strong (I only buy standardized supplements to ensure potency – in other words, don’t buy your supplements at Walmart or Target):
Buried Treasure Liquid Vitamins
Buried Treasure Acai Blend and Mangosteen Blend Super Fruit Liquid
Olive Leaf Extract
Grape Seed Extract
Extra Vitamin C 1,000 mg
Extra Vitamin D3 2,000 mg
Drinks:
Ginger Tea every day
Green Tea and White tea every day
If your immune system is compromised, at the first sign of a feeling sick, try the following:
Buried Treasure ACF – this is an amazing blend of nutrients that will jumpstart your immune system.
Added Grapeseed Extract and Olive Leaf Extract (3x-4x per day)
Kick Ass Immune by Wish Garden
Oreganol Oil P73
Pressed garlic cloves (2-3 per day with meals – mix with applesauce or mashed potatoes)
Ginger capsules or ginger tea works great for nausea.
Depending on the severity of your illness, you can take these herbs every two hours, three hours or four hours. I knocked out colds in 6 -8 hours.
My favorite place to buy supplements is www.vitacost.com
Yeah, I know, it’s a lot. But it works. And you’ll get used to the routine. I like to spread out my supplements throughout the day.
My entire family is living proof that it works. My mom use to get many colds and flu and several times got pneumonia. Her flu shot didn’t protect her much. Since her lifestyle change under my supervision, she rarely gets a cold - maybe once a year and it’s very mild. She’ll get over it in two days.
My kids have not been on antibiotics for almost five years. They have not had the flu during that time either. Before our lifestyle change, they got many colds and have had the flu.
My husband is on an airplane very often and has had great success staying healthy over the last several years as well. Need I say, before my plan, he was in the doctors office for antibiotics more than he wished to be. As for me, I am amazed at how this works so well.
It takes time for you body to start reaping the benefits of eating well, sleeping well, drinking well. So be patient and be consistent.
Thanks for reading Healthy Food Bytes: Kick Your Immune System Into Gear
Wednesday, September 9, 2009
Good Salt, Bad Salt
Healthy Food Bytes: Good Salt, Bad Salt
Salt used to be a healthful, whole food, but has been stripped and processed into junk food, much like refined sugar and refined flour. Because of its processing and overuse, it is detrimental to our health. Commercial table salt is refined and incomplete.
Salt is needed for good health. Yes, that’s right, you heard correctly. The body requires salt to function properly. It is needed for blood sugar regulation, bone density, and circulatory health. We lose salt during the day so it’s important we replenish it. Sea salt is the only way to go. Use high-quality, unrefined sea salt.
The high heat drying process in commercial salt destroys its beneficial substances. The heat also alters the salt to make sodium chloride which is not good for the body. It also contains additives, fluoride (toxic), anti-caking agents and excessive amounts of potassium iodide. These are all harmful to the body. Many include aluminum derivatives and are highly toxic and tint the salt so then bleaching is used to make it white again.
Naturally harvested, unrefined sea salt dried in the sun, contains minerals and electrolytes. These nutrients are vital for enzyme production which is needed to digest food and utilize nutrients from foods. And sea salt enhanced the immune system, adrenal and thyroid function. Table salt on the other hand causes imbalances of fluid in the body and causes constipation. Natural sea salt does the opposite; it allows the body to achieve water balance, therefore aids in reducing problems like muscle cramps, water retention and edema.
Packaged and processed foods are loaded with fake salt. So, be aware and read your labels. Also, this is not a ticket to eat as much natural sea salt as possible. Use your judgment and use in moderation.
Thanks for reading Healthy Food Bytes: Good Salt, Bad Salt
Salt used to be a healthful, whole food, but has been stripped and processed into junk food, much like refined sugar and refined flour. Because of its processing and overuse, it is detrimental to our health. Commercial table salt is refined and incomplete.
Salt is needed for good health. Yes, that’s right, you heard correctly. The body requires salt to function properly. It is needed for blood sugar regulation, bone density, and circulatory health. We lose salt during the day so it’s important we replenish it. Sea salt is the only way to go. Use high-quality, unrefined sea salt.
The high heat drying process in commercial salt destroys its beneficial substances. The heat also alters the salt to make sodium chloride which is not good for the body. It also contains additives, fluoride (toxic), anti-caking agents and excessive amounts of potassium iodide. These are all harmful to the body. Many include aluminum derivatives and are highly toxic and tint the salt so then bleaching is used to make it white again.
Naturally harvested, unrefined sea salt dried in the sun, contains minerals and electrolytes. These nutrients are vital for enzyme production which is needed to digest food and utilize nutrients from foods. And sea salt enhanced the immune system, adrenal and thyroid function. Table salt on the other hand causes imbalances of fluid in the body and causes constipation. Natural sea salt does the opposite; it allows the body to achieve water balance, therefore aids in reducing problems like muscle cramps, water retention and edema.
Packaged and processed foods are loaded with fake salt. So, be aware and read your labels. Also, this is not a ticket to eat as much natural sea salt as possible. Use your judgment and use in moderation.
Thanks for reading Healthy Food Bytes: Good Salt, Bad Salt
Thursday, September 3, 2009
Milk Does a Body Good or Bad?
Healthy Food Bytes: Milk does a body Good or Bad?
OK, I’m going to do it. I’m going to tell you how I feel about milk – however politically incorrect it is.
Good nutrition can help lower your risk greatly of all sorts of diseases.
However, I am not convinced that milk is the great source of nutrition that it claims to be.
We live in a country that spends a fortune on “sick care” and we are one of the sickest nations in the world. I gave up trusting the government on getting this nation healthy. I threw out their suggested food pyramids and RDA suggestions a long time ago. What are we doing wrong? Well, one of the things is when the government and powerful dairy industry tell people to drink a lot of milk for a healthy body. Is that not what all the stars are doing as they show off their milk mustaches?
One in four females in America has osteoporosis. That’s a huge problem. So, is milk the best source of calcium?
First of all, studies have shown that the calcium from dairy products that you buy from the grocery store is not usable by the human body. When a cow is milked, the milk contains organic usable calcium. But, when it goes through the process of Pasteurization - heated at 160 degrees - the calcium is destroyed – it is destroyed at 125 degrees. The heat process changes the usable calcium into non-absorbable inorganic calcium.
Then there is the homogenized process. This is even worse. When a product is homogenized, it makes it much harder for your body to process the protein in milk, then you have protein particles floating around in your blood stream – this causes havoc on your immune system as it goes into overdrive on a regular basis – putting you at higher risk of autoimmune diseases.
Is getting more calcium the answer to preventing osteoporosis?
There's controversy on this issue.
Studies show woman who drink more than 1 glass of milk per day had more 45% more hip fractures than woman that drink a lower amount. Also, cultures around the world that drink little milk, have lower incidence of osteoporosis.
On the other hand, Eskimos have the highest calcium intake in the world, and have the highest osteoporosis. They have a large animal protein intake and have the highest osteoporosis incidences.
Think about it this way: we are the only species on earth that drinks milk from another animal. Animals by nature do not drink milk from another species and do not drink milk for the rest of their lives.
It is very difficult for the enzymes of a child to break down the larger protein molecules of milk. Cow’s milk was designed for a baby calf that is 20x the size of a human child - cow’s milk was best suitedfor an animal that weighs ½ ton.
The body forms excess mucus to help break down the protein molecules in cow’s milk. And we know that excess mucous causes all sorts of health issues – a prime breeding ground for bacteria and Bronchitis, allergies, ear infections, and digestive problems. Also, many people have bloated intestines or an abdomen that pooches out and don’t even realize that milk may be the cause. A friend of mine went down a whole pant size once she gave up milk. Her abdomen area was no longer bloated, she no longer suffers from constipation and her migraines disappeared.
If you do drink milk, buy it as minimally processed as possible. Raw is best - but very hard to find. Avoid ultra-pasteurized or homogenized. It shouldn't’t have an expiration date two months later.
Also, buy organic - avoid added growth hormones and antibiotics. If you don’t think this translates into increased hormones and antibiotics in your body, think again. We see the effects of added growth hormones and huge consumption of processed milk and animal products mostly in young girls. Did you know, before the 1940’s, girls got their menses around age 16? Now it’s more like age 11. This puts them at much higher risk of getting hormone related cancers. We see that the overuse of antibiotics also comes from ingesting it on a regular basis with the all animal protein people consume.
So what do I pour on my low sugar, whole grain cereal in the morning? Well since soy milk has many controversies as well, I drink very little of it. I stick mostly with organic rice milk and almond milk. These translate very well into any recipe - except mashed potatoes. Not that I eat mashed potatoes often.
So how do I get my calcium? Mostly from green leafy vegetables - I eat a large green salad almost every day. I also drink chamomile tea in the evenings, which is a good source as well. Google "calcium plant based foods" to find more.
Thanks for reading Healthy Food Bytes: Milk does a body good or bad?
OK, I’m going to do it. I’m going to tell you how I feel about milk – however politically incorrect it is.
Good nutrition can help lower your risk greatly of all sorts of diseases.
However, I am not convinced that milk is the great source of nutrition that it claims to be.
We live in a country that spends a fortune on “sick care” and we are one of the sickest nations in the world. I gave up trusting the government on getting this nation healthy. I threw out their suggested food pyramids and RDA suggestions a long time ago. What are we doing wrong? Well, one of the things is when the government and powerful dairy industry tell people to drink a lot of milk for a healthy body. Is that not what all the stars are doing as they show off their milk mustaches?
One in four females in America has osteoporosis. That’s a huge problem. So, is milk the best source of calcium?
First of all, studies have shown that the calcium from dairy products that you buy from the grocery store is not usable by the human body. When a cow is milked, the milk contains organic usable calcium. But, when it goes through the process of Pasteurization - heated at 160 degrees - the calcium is destroyed – it is destroyed at 125 degrees. The heat process changes the usable calcium into non-absorbable inorganic calcium.
Then there is the homogenized process. This is even worse. When a product is homogenized, it makes it much harder for your body to process the protein in milk, then you have protein particles floating around in your blood stream – this causes havoc on your immune system as it goes into overdrive on a regular basis – putting you at higher risk of autoimmune diseases.
Is getting more calcium the answer to preventing osteoporosis?
There's controversy on this issue.
Studies show woman who drink more than 1 glass of milk per day had more 45% more hip fractures than woman that drink a lower amount. Also, cultures around the world that drink little milk, have lower incidence of osteoporosis.
On the other hand, Eskimos have the highest calcium intake in the world, and have the highest osteoporosis. They have a large animal protein intake and have the highest osteoporosis incidences.
Think about it this way: we are the only species on earth that drinks milk from another animal. Animals by nature do not drink milk from another species and do not drink milk for the rest of their lives.
It is very difficult for the enzymes of a child to break down the larger protein molecules of milk. Cow’s milk was designed for a baby calf that is 20x the size of a human child - cow’s milk was best suitedfor an animal that weighs ½ ton.
The body forms excess mucus to help break down the protein molecules in cow’s milk. And we know that excess mucous causes all sorts of health issues – a prime breeding ground for bacteria and Bronchitis, allergies, ear infections, and digestive problems. Also, many people have bloated intestines or an abdomen that pooches out and don’t even realize that milk may be the cause. A friend of mine went down a whole pant size once she gave up milk. Her abdomen area was no longer bloated, she no longer suffers from constipation and her migraines disappeared.
If you do drink milk, buy it as minimally processed as possible. Raw is best - but very hard to find. Avoid ultra-pasteurized or homogenized. It shouldn't’t have an expiration date two months later.
Also, buy organic - avoid added growth hormones and antibiotics. If you don’t think this translates into increased hormones and antibiotics in your body, think again. We see the effects of added growth hormones and huge consumption of processed milk and animal products mostly in young girls. Did you know, before the 1940’s, girls got their menses around age 16? Now it’s more like age 11. This puts them at much higher risk of getting hormone related cancers. We see that the overuse of antibiotics also comes from ingesting it on a regular basis with the all animal protein people consume.
So what do I pour on my low sugar, whole grain cereal in the morning? Well since soy milk has many controversies as well, I drink very little of it. I stick mostly with organic rice milk and almond milk. These translate very well into any recipe - except mashed potatoes. Not that I eat mashed potatoes often.
So how do I get my calcium? Mostly from green leafy vegetables - I eat a large green salad almost every day. I also drink chamomile tea in the evenings, which is a good source as well. Google "calcium plant based foods" to find more.
Thanks for reading Healthy Food Bytes: Milk does a body good or bad?
Wednesday, August 26, 2009
Good Carb, Bad Carb
Healthy Food Bytes: Good Carb, Bad Carb
Carbohydrates are your body’s main energy source. It’s probably not a good idea to try to reduce your carbohydrate intake too much. Some people need more carbohydrates than others. The carbohydrate to protein ratio needed for each individual varies greatly. There is no one size fits all diet. You are unique in your body chemistry and metabolism.
“Simple” carbohydrates such as sugar and white refined products are not good for you period. Avoid them. “Complex” carbohydrates on the other hand such as whole grains and beans are good for you and are loaded with nutrients. Your body breaks these down at a slower rate therefore provides you with an even amount of energy instead of a spike and crash effect.
Simple carbohydrates such as in cakes, cookies, are high in sugar and low in fiber. This gives you little value for your body. Fruit and vegetables are also simple carbohydrates, but contain fiber and changes the way the body processes the sugar and slows down the digestion of these carbohydrates and makes it work more like a complex carbohydrate. Try to stay away from these simple carbohydrates: soda, candy, artificial syrups, sugar, white rice, white bread, white pasta, desserts. Try a delicious piece of fruit for dessert (grapes, watermelon, strawberries – yum). Try to change the way you think about food.
Eating lots of high glycemic index foods is not good for your body because it pushes your body to extremes – especially if you are overweight and you don’t exercise or move your body on a regular basis.
Complex carbohydrates are good for you they usually have a lower glycemic load – so sugars will be released at a more consistent rate.
So how do you know if a carbohydrate is good or bad?
Familiarize yourself with the Glycemic Load Factor (google it). This tells you how quickly and how high your blood sugar will rise after eating the carbohydrates as compared to eating pure sugar. Lower glycemic index foods are healthier for your body, and you will feel fuller, longer, after eating them. You can also look at the glycemic load of foods. It takes into account the index and the amount of carbohydrates in the food.
High glycemic load foods include – white crackers, French fries, honey, potatoes, refined cereals, soft drinks, sugar, white bread, white rice.
Low glycemic load foods include – barley, bran, brown rice, bulgur wheat, lentils, oatmeal, whole fruits, whole grain cereals, whole wheat products.
Some tips on how to switch to low GI foods:
Switch out white refined products for “whole” grain (rice, pasta, bread) Read the labels. If the ingredient list says “whole” wheat flour or “whole” oat flour, “brown” rice (etc) then it is more complex than simple.
Eat fruit instead of drinking fruit juice
Don’t eat a lot of potatoes
Eat lots of veggies and salads
Try quinoa as a side dish
What’s high? What’s low?
Hi GI = 70 and above
Medium GI = 56-69
Low GI = 55 and under
Thank you for reading Healthy Food Bytes: Good Carb, Bad Carb
Carbohydrates are your body’s main energy source. It’s probably not a good idea to try to reduce your carbohydrate intake too much. Some people need more carbohydrates than others. The carbohydrate to protein ratio needed for each individual varies greatly. There is no one size fits all diet. You are unique in your body chemistry and metabolism.
“Simple” carbohydrates such as sugar and white refined products are not good for you period. Avoid them. “Complex” carbohydrates on the other hand such as whole grains and beans are good for you and are loaded with nutrients. Your body breaks these down at a slower rate therefore provides you with an even amount of energy instead of a spike and crash effect.
Simple carbohydrates such as in cakes, cookies, are high in sugar and low in fiber. This gives you little value for your body. Fruit and vegetables are also simple carbohydrates, but contain fiber and changes the way the body processes the sugar and slows down the digestion of these carbohydrates and makes it work more like a complex carbohydrate. Try to stay away from these simple carbohydrates: soda, candy, artificial syrups, sugar, white rice, white bread, white pasta, desserts. Try a delicious piece of fruit for dessert (grapes, watermelon, strawberries – yum). Try to change the way you think about food.
Eating lots of high glycemic index foods is not good for your body because it pushes your body to extremes – especially if you are overweight and you don’t exercise or move your body on a regular basis.
Complex carbohydrates are good for you they usually have a lower glycemic load – so sugars will be released at a more consistent rate.
So how do you know if a carbohydrate is good or bad?
Familiarize yourself with the Glycemic Load Factor (google it). This tells you how quickly and how high your blood sugar will rise after eating the carbohydrates as compared to eating pure sugar. Lower glycemic index foods are healthier for your body, and you will feel fuller, longer, after eating them. You can also look at the glycemic load of foods. It takes into account the index and the amount of carbohydrates in the food.
High glycemic load foods include – white crackers, French fries, honey, potatoes, refined cereals, soft drinks, sugar, white bread, white rice.
Low glycemic load foods include – barley, bran, brown rice, bulgur wheat, lentils, oatmeal, whole fruits, whole grain cereals, whole wheat products.
Some tips on how to switch to low GI foods:
Switch out white refined products for “whole” grain (rice, pasta, bread) Read the labels. If the ingredient list says “whole” wheat flour or “whole” oat flour, “brown” rice (etc) then it is more complex than simple.
Eat fruit instead of drinking fruit juice
Don’t eat a lot of potatoes
Eat lots of veggies and salads
Try quinoa as a side dish
What’s high? What’s low?
Hi GI = 70 and above
Medium GI = 56-69
Low GI = 55 and under
Thank you for reading Healthy Food Bytes: Good Carb, Bad Carb
Thursday, August 6, 2009
It's Too Hot To Cook
Healthy Food Bytes: It’s too hot to cook!
Try these simple nutritious salads for your next summer meal:
Caprese Green Salad
regular caprese just doesn’t have enough veggies for me J
4 c. of dark green lettuce (red leaf and green leaf are my favorite)
½ c. multi colored mini heirloom tomatoes
½ c. fresh mozzarella – chopped
Sliced sweet onion (such as
Bunch of basil leaves – ciffonade (you know, roll it up tightly and slice to get thin strips)
For the dressing
2 tbs. canola oil
2 tbs. good extra virgin olive oil
1 tbs. good quality balsamic vinegar
2 tbs. Agave nectar (natural sweetener that doesn’t spike blood sugar like table sugar does – looser consistency than honey - has a milder taste than honey)
Sea Salt and pepper to taste
Spinach Salad with Pecans, Feta Cheese, Pears and Cranberries
4 c. of spinach (baby or regular)
½ c. pecan halves
1 thinly sliced pear
¼ c. feta cheese crumbles
2 tbs. dried cranberries
Sliced red onion
For the dressing
2 tbs. canola oil
2 tbs. good extra virgin olive oil
2 tbs. unfiltered apple juice
2 tbs. natural unfiltered apple cider vinegar (for probiotic benefit)
2 tbs. Agave nectar
Sea Salt and pepper to taste
Note: you can swap out an apple for the pear.
Quick Curry Chicken Salad
Buy 1 Rotisserie Chicken (go ahead, you can cheat, it’s hot – remember)
Shred 2 cups of chicken (discard skin, save the rest for another meal)
Hand full of grapes (any variety, cut in half)
Hand full of walnuts (chopped)
¼ cup water chestnuts (chopped)
1 garlic clove - pressed
2 tbs. chopped sweet onion
For the Dressing
2 tbs. canola oil real mayo
2 tbs. organic plain yogurt
2 tbs. natural ranch dressing (in produce section)
1/8 t. turmeric (tumeric has all sorts of great health benefits – used in Auyervedic practice in
1/8 t. coriander
1/8 t. cumin
Sea Salt and pepper to taste
Mix all ingredients together, pour over chicken, grapes and walnuts
Mix well, serve in cups of Bibb lettuce - enjoy whole grain crackers on the side.
You can add more or less of whatever you like. Make these salads to your liking.
Thanks for reading Healthy Food Bytes
Tuesday, August 4, 2009
So You Don't Like Veggies?
Healthy Food Bytes: So you don’t like veggies?
Simple tips to help you expand your palate for veggies.
Eating more veggies couldn’t be easier.
To make your veggies taste better and make them more interesting, try different spices and sauces such as red pepper flakes, soy sauce, or a little sprinkle of Parmesan cheese. You can also combine other flavorful veggies and sauté green beans for example, with onions, bell peppers and fresh garlic. Also, don’t overcook your veggies. This zaps the life out of them therefore killing vital enzymes and nutrients. Your veggies should be crisp and colorful after lightly cooking them.
Try new veggies often and experiment with them in various ways. You may not like raw cabbage in a salad, but you may like it slightly sautéed with a little Asian flavored sauce. (check previous blog entries for recipes). Blend veggies into soups – carrots and butternut squash are particularly good in soups -makes the broth thicker too. Have you tried canned pumpkin in a waffle mix? Delicious! I’ll post the recipe later as Fall approaches us.
Keep trying at least a taste of veggies at each meal. You may be surprised that after a few times you will acquire a taste for it.
Thanks for reading Healthy Food Bytes
Simple tips to help you expand your palate for veggies.
Eating more veggies couldn’t be easier.
To make your veggies taste better and make them more interesting, try different spices and sauces such as red pepper flakes, soy sauce, or a little sprinkle of Parmesan cheese. You can also combine other flavorful veggies and sauté green beans for example, with onions, bell peppers and fresh garlic. Also, don’t overcook your veggies. This zaps the life out of them therefore killing vital enzymes and nutrients. Your veggies should be crisp and colorful after lightly cooking them.
Try new veggies often and experiment with them in various ways. You may not like raw cabbage in a salad, but you may like it slightly sautéed with a little Asian flavored sauce. (check previous blog entries for recipes). Blend veggies into soups – carrots and butternut squash are particularly good in soups -makes the broth thicker too. Have you tried canned pumpkin in a waffle mix? Delicious! I’ll post the recipe later as Fall approaches us.
Keep trying at least a taste of veggies at each meal. You may be surprised that after a few times you will acquire a taste for it.
Thanks for reading Healthy Food Bytes
Friday, July 24, 2009
Food Combining
Healthy Food Bytes: Food Combining
Paying attention to food combination may increase your nutrient absorption, help with digestive problems and possibly help with energy.
Try to eat protein with non starchy vegetables.
Grains and beans are easily digested when they’re eaten without meat or dairy.
Animal protein and veggies are a great combination.
Eat one protein per meal.
This is particularly helpful for those with indigestion.
Eat fruit between meals.
Fruits don’t go well with meats or heavy meals. Fruit pairs well with dairy or nuts. If you’re like me, I can eat a huge bowl of fruit and have good energy for about two hours then crash and feel sleepy. When I pair my fruit with yogurt or eat nuts in between, there’s no crash two hours later - just nice even energy all afternoon. Melon on the other hand should be eaten alone either between meals or at the start of a meal. They digest very quickly. Don’t eat them as a dessert, especially at the end of a heavy meal and don’t eat them with meat or raw vegetables. Don’t eat fruit and vegetables together. However, it might be ok to combine acid fruits with non-starchy vegetables. Listen to your body. But, avoid mixing starches and citrus fruits such as grapefruit and cereal in the morning.
Pay attention to what you eat and how you feel afterwards within 2 hours. How’s your energy level? Are you hungry two hours after you eat? You should be able to go 3-4 hours without being hungry. If you’re not, you may need to eat more protein. For snack, try nuts instead of crackers or popcorn.
Paying attention to food combination may increase your nutrient absorption, help with digestive problems and possibly help with energy.
Try to eat protein with non starchy vegetables.
Grains and beans are easily digested when they’re eaten without meat or dairy.
Animal protein and veggies are a great combination.
Eat one protein per meal.
This is particularly helpful for those with indigestion.
Eat fruit between meals.
Fruits don’t go well with meats or heavy meals. Fruit pairs well with dairy or nuts. If you’re like me, I can eat a huge bowl of fruit and have good energy for about two hours then crash and feel sleepy. When I pair my fruit with yogurt or eat nuts in between, there’s no crash two hours later - just nice even energy all afternoon. Melon on the other hand should be eaten alone either between meals or at the start of a meal. They digest very quickly. Don’t eat them as a dessert, especially at the end of a heavy meal and don’t eat them with meat or raw vegetables. Don’t eat fruit and vegetables together. However, it might be ok to combine acid fruits with non-starchy vegetables. Listen to your body. But, avoid mixing starches and citrus fruits such as grapefruit and cereal in the morning.
Pay attention to what you eat and how you feel afterwards within 2 hours. How’s your energy level? Are you hungry two hours after you eat? You should be able to go 3-4 hours without being hungry. If you’re not, you may need to eat more protein. For snack, try nuts instead of crackers or popcorn.
Tuesday, July 21, 2009
How to Achieve a Healthful Weight (pt.2)
Healthy Food Bytes: How to Achieve a Healthful Weight (pt.2)
Eating Fat doesn’t necessarily make you fat.
Fat plays many vitally important roles in keeping you lean and fit, and most people don’t get enough of the “right kind of fat”. How much fat is good for you depends on each individual. But one thing is for sure, stay away from trans fat – processed fats found in hydrogenated oil and no-cold-pressed vegetable oils. Butter or Ghee (clarified butter) is a better choice than processed margarine or butter substitutes that are not processed correctly. Without an adequate amount of dietary fat, your body can not manufactures hormones or carry on normal cellular oxidation and energy production. This slows metabolism and interferes with the development of lean body mass. Another good thing about good fats is that it doesn’t trigger an insulin response. It actually helps slow down conversion of carbohydrates into the blood sugar.
Exercise
There is no way around it folks. You gotta move your body.
Work up a sweat – do cardio or some sort of aerobic exercise. It does not have to be extreme. Don’t have to hurt your body. I love to power walk. Running does not agree with my knees. So I listen to my body and get a good cardio workout by power walking.
Practice some kind of resistance exercise. I love to incorporate weights into my pilates workout.
Move your body, or lose your body. Your body will literally breakdown from the inside out if you don’t move on a regular basis.
Treat yourself from time to time.
Like I always say “90% food for you health and 10% food for your soul”
Drink plenty of water
Don’t use meal replacements. Don’t eat a protein bar instead of lunch. You can have a protein bar after a workout for a snack, but not as your “real food”.
No artificial sweetners
You think you are doing yourself a favor by eating “diet” or “sugar free”. Just get “Pop” out of your life. It’s all bad for you.
Consider getting tested for food intolerances.
Food intolerances can disrupt blood sugar levels resulting in bad carbohydrate cravings, food addictions possibly from food allergy-induced serotonin deficit. This creates a desire for greater and greater amounts of the sensitive foods.
Reading recommendations
Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health – By Erasmus
Your Hidden Food Allergies are Making You Fat – By Deutsch and Rivera M.D.
This research comes from “The Metabolic Typing Diet” by Walcott
Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight.
Eating Fat doesn’t necessarily make you fat.
Fat plays many vitally important roles in keeping you lean and fit, and most people don’t get enough of the “right kind of fat”. How much fat is good for you depends on each individual. But one thing is for sure, stay away from trans fat – processed fats found in hydrogenated oil and no-cold-pressed vegetable oils. Butter or Ghee (clarified butter) is a better choice than processed margarine or butter substitutes that are not processed correctly. Without an adequate amount of dietary fat, your body can not manufactures hormones or carry on normal cellular oxidation and energy production. This slows metabolism and interferes with the development of lean body mass. Another good thing about good fats is that it doesn’t trigger an insulin response. It actually helps slow down conversion of carbohydrates into the blood sugar.
Exercise
There is no way around it folks. You gotta move your body.
Work up a sweat – do cardio or some sort of aerobic exercise. It does not have to be extreme. Don’t have to hurt your body. I love to power walk. Running does not agree with my knees. So I listen to my body and get a good cardio workout by power walking.
Practice some kind of resistance exercise. I love to incorporate weights into my pilates workout.
Move your body, or lose your body. Your body will literally breakdown from the inside out if you don’t move on a regular basis.
Treat yourself from time to time.
Like I always say “90% food for you health and 10% food for your soul”
Drink plenty of water
Don’t use meal replacements. Don’t eat a protein bar instead of lunch. You can have a protein bar after a workout for a snack, but not as your “real food”.
No artificial sweetners
You think you are doing yourself a favor by eating “diet” or “sugar free”. Just get “Pop” out of your life. It’s all bad for you.
Consider getting tested for food intolerances.
Food intolerances can disrupt blood sugar levels resulting in bad carbohydrate cravings, food addictions possibly from food allergy-induced serotonin deficit. This creates a desire for greater and greater amounts of the sensitive foods.
Reading recommendations
Fats That Heal, Fats That Kill: The Complete Guide to Fats, Oils, Cholesterol and Human Health – By Erasmus
Your Hidden Food Allergies are Making You Fat – By Deutsch and Rivera M.D.
This research comes from “The Metabolic Typing Diet” by Walcott
Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight.
Monday, July 20, 2009
How to Achieve a Healthful Weight (pt. 1)
Healthy Food Bytes: How to Achieve a Healthful Weight.
Here are some things you can do to help you achieve a healthful weight:
Don't undereat.
When you skip meals, you disrupt your blood sugar, slow down your metabolic rate, and set yourself up for binges and sweet cravings.
Don't cut your caloric intake too much.
Here are some things you can do to help you achieve a healthful weight:
Don't undereat.
When you skip meals, you disrupt your blood sugar, slow down your metabolic rate, and set yourself up for binges and sweet cravings.
Don't cut your caloric intake too much.
Excessive caloric reduction will put your body in starvation mode and your metabolism will SLOW DOWN. Then guess what, your body starts to break down muscle to get its fuel. This will inhibit your fat burning capability. Your body will gravitate toward a higher weight. Starving yourself lowers your metabolic rate
Don't go more than 4 hours without eating something.
Eating raises your metabolic rate. Eat regularly throughout the day.
Keep your blood sugar stable.
Eating regularly as stated above will help you achieve this.
Also, eat some protein and healthy fat with your carbs.
Eat before you're super hungry.
This will help you to not overeat, when you do eat.
Try eating smaller amounts of food but more often throughout the day.
Get adequate protein with meals and snacks.
Protein stimulates glucagon, which mobilizes fat from storage and converts it to energy. When you eat carbohydrates alone, you stimulate insulin and fat storage instead. Remember, protein can come in the form of plant based foods as well.
Build lean body mass.
The more muscle you have, the faster your metabolic rate and the greater need for calories. Without adequate protein, you will inhibit your ability to build muscle and tear down existing muscle to fill the body's need for protein.
Protein will stimulate your sympathetic branch of your nervous system. This is responsible for increasing you metabolic rate.
Tune into your body. Know what is the "right" portion for you know when you are "satisfied" not stuffed.
Savor food, enjoy your food....slowly.
Don't eat on the run. Take time to give thanks for your food. I give thanks to my father in heaven. Appreciate your family and friends around you. This will help your brain monitor your food intake and alert you to stop eating at the appropriate time.
Don't fear leaving something on your plate.
When your done, your done. Don't try to finish all that is on your plate just because it's there. And, don't be the garbage disposal and finish your food and your kids food just because you don't want to waste food. Practice initially serving yourself a modest amount to limit waste.
Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight (pt. 1)
Don't go more than 4 hours without eating something.
Eating raises your metabolic rate. Eat regularly throughout the day.
Keep your blood sugar stable.
Eating regularly as stated above will help you achieve this.
Also, eat some protein and healthy fat with your carbs.
Eat before you're super hungry.
This will help you to not overeat, when you do eat.
Try eating smaller amounts of food but more often throughout the day.
Get adequate protein with meals and snacks.
Protein stimulates glucagon, which mobilizes fat from storage and converts it to energy. When you eat carbohydrates alone, you stimulate insulin and fat storage instead. Remember, protein can come in the form of plant based foods as well.
Build lean body mass.
The more muscle you have, the faster your metabolic rate and the greater need for calories. Without adequate protein, you will inhibit your ability to build muscle and tear down existing muscle to fill the body's need for protein.
Protein will stimulate your sympathetic branch of your nervous system. This is responsible for increasing you metabolic rate.
Tune into your body. Know what is the "right" portion for you know when you are "satisfied" not stuffed.
Savor food, enjoy your food....slowly.
Don't eat on the run. Take time to give thanks for your food. I give thanks to my father in heaven. Appreciate your family and friends around you. This will help your brain monitor your food intake and alert you to stop eating at the appropriate time.
Don't fear leaving something on your plate.
When your done, your done. Don't try to finish all that is on your plate just because it's there. And, don't be the garbage disposal and finish your food and your kids food just because you don't want to waste food. Practice initially serving yourself a modest amount to limit waste.
Thanks for reading Healthy Food Bytes: How to Achieve a Healthful Weight (pt. 1)
Saturday, July 11, 2009
Summer Flu Got You Worried?
Healthy Food Bytes: Sumemer Flu Got You Worried?
So, is Tamiflu shot the answer? Well guess what, there may not be enough Tamiflu to treat all cases of this "pandemic". You know the effectiveness of the current flu vaccine depends largely on the health of the individual. So, will this flu vaccine target the exact strain causing the infection. It changes so rapidly and there are so many that I doubt it. Some reports say that the virus may be developing a resistance to Tamiflu already. Google Dr. Russell Blaylock. He has a
few words for you regarding overimmunization's devastating effects.
What is a nutritionist's approach to all flu outbreaks?
Prevention!
Maintaining a healthy immune system is key. This is why some people are not affected so much by the flu or colds or other viruses. They either have a naturally strong immune system or work at having a strong immune system. These are the same people who have a much lower risk of other diseases such as diabetes, heart problems, and cancer. God made us so that we can resist all sorts of bacteria and viruses and diseases. But we have destroyed our design to fight off pathogens with poor eating habits and a sedentary lifestyle.
Here are a few steps:
Drink plenty of pure water
Don't rely on soft drinks, coffee, tea for your main source of liquid intake.
Drink about 1/2 your weight in ounces. You can overdo water and throw off your electrolyte balance. But, if you are very active or work out, you may need a little more than most.
Drinking plenty of water helps keep toxins moving out of your body and helps keep you properly hydrated for many bodily systems to work appropriately.
Clorinated and flourinated water is not the best choice - nor is bottled water. Get a nice carbon or osmosis filter for your home and use that to take to work and when your out and about.
Get a stainless steel water bottle and keep in front of you throughout the day to help you remember to drink, drink, drink.
Water rich fruits and vegetables contribute to your water intake.
Detoxifying the body
Fasting and natural cleansing can be a great habit to get into. There are many types of fasting and cleansing programs. Do some research and find out what works for you weather seasonal, monthly or yearly.
One major rule of thumb for any cleansing is to get rid of toxic foods and drinks such as soft drinks, all caffeinated drinks, alcohol, sugar, baked goods, meats, butter, fried foods and all junk foods. Check out Elson Haas, MD - The Detox Diet.
Nourish the body - every chance you get
Every time you eat something, think about what it will do for your body. There are only two choices, will it nourish your body, or will it contribute to causing havoc and free radical damage.
For example, if you are hungry for a mid morning snack, would you eat a handful of white, refined, heavily salted pretzels or a handful of blueberries. I guarantee you if you get in the habit of thinking about what you put in your body, you will start to make better choices.
All the advice I give in my blog will help improve your immune system. It's up to you if you want to pursue knowledge in this area. It takes time to get it. It takes time to create new habits so be patient.
Thanks for reading healthy food bytes
So, is Tamiflu shot the answer? Well guess what, there may not be enough Tamiflu to treat all cases of this "pandemic". You know the effectiveness of the current flu vaccine depends largely on the health of the individual. So, will this flu vaccine target the exact strain causing the infection. It changes so rapidly and there are so many that I doubt it. Some reports say that the virus may be developing a resistance to Tamiflu already. Google Dr. Russell Blaylock. He has a
few words for you regarding overimmunization's devastating effects.
What is a nutritionist's approach to all flu outbreaks?
Prevention!
Maintaining a healthy immune system is key. This is why some people are not affected so much by the flu or colds or other viruses. They either have a naturally strong immune system or work at having a strong immune system. These are the same people who have a much lower risk of other diseases such as diabetes, heart problems, and cancer. God made us so that we can resist all sorts of bacteria and viruses and diseases. But we have destroyed our design to fight off pathogens with poor eating habits and a sedentary lifestyle.
Here are a few steps:
Drink plenty of pure water
Don't rely on soft drinks, coffee, tea for your main source of liquid intake.
Drink about 1/2 your weight in ounces. You can overdo water and throw off your electrolyte balance. But, if you are very active or work out, you may need a little more than most.
Drinking plenty of water helps keep toxins moving out of your body and helps keep you properly hydrated for many bodily systems to work appropriately.
Clorinated and flourinated water is not the best choice - nor is bottled water. Get a nice carbon or osmosis filter for your home and use that to take to work and when your out and about.
Get a stainless steel water bottle and keep in front of you throughout the day to help you remember to drink, drink, drink.
Water rich fruits and vegetables contribute to your water intake.
Detoxifying the body
Fasting and natural cleansing can be a great habit to get into. There are many types of fasting and cleansing programs. Do some research and find out what works for you weather seasonal, monthly or yearly.
One major rule of thumb for any cleansing is to get rid of toxic foods and drinks such as soft drinks, all caffeinated drinks, alcohol, sugar, baked goods, meats, butter, fried foods and all junk foods. Check out Elson Haas, MD - The Detox Diet.
Nourish the body - every chance you get
Every time you eat something, think about what it will do for your body. There are only two choices, will it nourish your body, or will it contribute to causing havoc and free radical damage.
For example, if you are hungry for a mid morning snack, would you eat a handful of white, refined, heavily salted pretzels or a handful of blueberries. I guarantee you if you get in the habit of thinking about what you put in your body, you will start to make better choices.
All the advice I give in my blog will help improve your immune system. It's up to you if you want to pursue knowledge in this area. It takes time to get it. It takes time to create new habits so be patient.
Thanks for reading healthy food bytes
Friday, July 10, 2009
Herbs You Should Be Eating This Summer
Healthy Food Bytes: Herbs you should eat this summer.
Add a burst of flavor with fresh herbs this summer. Remember, they're best when used raw. Or, add after you finish the cooking process as in a hot pasta dish. This will retain color and nutrients.
BASIL
Basil has medicinal qualities. It has been used for years in India to fight infections and topically applied for cuts and scrapes. Topically, it has been used in acne treatment and other skin disorders. As a tea, it is used for soothing an inflamed throat. Culinary aspects: it gives food a fresh burst of flavor. In the past you have added it to pasta, now try adding it to sandwiches and salads. Try adding it to a glass of ice water for a unique treat.
Recipes for you -
Basil Vinaigrette:
1 cup chopped fresh basil leaves
1/4 c canola oil
3 tablespoons vinegar
1-2 tbs apple juice
2 teaspoons honey or agave nectar
2 tablespoons extra-virgin olive oil
Sea salt
Blend all ingredients in a blender until smooth
Pour over sliced heirloom tomatoes and Maui sweet onion slices.
Watermelon and Cantaloupe Salad:
1/2 watermelon cubed
1 cantaloupe cubed
2 tablespoons freshly chopped mint leaves
2 tablespoons freshly chopped basil leaves
Juice of 1 lemon
2 tbsp agave nectar
Blend chopped mint, chopped basil, lemon juice, and agave nectar. Blend until smooth.
Add the vinaigrette to the melons and toss to combine.
Brown Rice Salad:
1 cup long grain brown rice cooked and cooled
Sea salt
1/4 cup rice wine vinegar
2 teaspoons agave nectar
Juice of 1 lemon
1 tablespoon good olive oil
Freshly ground black pepper
1 pound grape tomatoes
1 cup packed basil leaves chopped
Cook rice using package directions. Rice should be fluffy, make sure you cook it long enough – should take about an hour on low simmer. Add about 1/2 - 1 teaspoon of salt to the water.
Whisk together the vinegar, agave nectar, olive oil, lemon juice, sea salt and a pinch of pepper. Toss with the tomatoes and basil. Toss with Rice. Serve at room temperature. Don't serve cold or the rice will be hard.
Thanks for reading Healthy Food Bytes.
Add a burst of flavor with fresh herbs this summer. Remember, they're best when used raw. Or, add after you finish the cooking process as in a hot pasta dish. This will retain color and nutrients.
BASIL
Basil has medicinal qualities. It has been used for years in India to fight infections and topically applied for cuts and scrapes. Topically, it has been used in acne treatment and other skin disorders. As a tea, it is used for soothing an inflamed throat. Culinary aspects: it gives food a fresh burst of flavor. In the past you have added it to pasta, now try adding it to sandwiches and salads. Try adding it to a glass of ice water for a unique treat.
Recipes for you -
Basil Vinaigrette:
1 cup chopped fresh basil leaves
1/4 c canola oil
3 tablespoons vinegar
1-2 tbs apple juice
2 teaspoons honey or agave nectar
2 tablespoons extra-virgin olive oil
Sea salt
Blend all ingredients in a blender until smooth
Pour over sliced heirloom tomatoes and Maui sweet onion slices.
Watermelon and Cantaloupe Salad:
1/2 watermelon cubed
1 cantaloupe cubed
2 tablespoons freshly chopped mint leaves
2 tablespoons freshly chopped basil leaves
Juice of 1 lemon
2 tbsp agave nectar
Blend chopped mint, chopped basil, lemon juice, and agave nectar. Blend until smooth.
Add the vinaigrette to the melons and toss to combine.
Brown Rice Salad:
1 cup long grain brown rice cooked and cooled
Sea salt
1/4 cup rice wine vinegar
2 teaspoons agave nectar
Juice of 1 lemon
1 tablespoon good olive oil
Freshly ground black pepper
1 pound grape tomatoes
1 cup packed basil leaves chopped
Cook rice using package directions. Rice should be fluffy, make sure you cook it long enough – should take about an hour on low simmer. Add about 1/2 - 1 teaspoon of salt to the water.
Whisk together the vinegar, agave nectar, olive oil, lemon juice, sea salt and a pinch of pepper. Toss with the tomatoes and basil. Toss with Rice. Serve at room temperature. Don't serve cold or the rice will be hard.
Thanks for reading Healthy Food Bytes.
Friday, June 26, 2009
Veggie you should eat this summer
Healthy Food Bytes: Veggie you should be eating this summer:
Summer is such a fun time for experimenting with a variety of fruit and vegetables. There are so many options to choose from. Here is one of a few ideas I will be posting to spruce up your summer dishes in a refreshing and healthful way.
Summertime is really not the time for heavy stews and chilies. It’s time to experiment with salads and lightly grilled foods.
Spinach contains a wealth of antioxidant carotenoids that may help prevent cataracts and macular degeneration. It’s also a great source of calcium and folate, a b-vitamin that helps to prevent birth defects, so expecting moms – eat up. Conventionally grown spinach has a lot of pesticides, so buy organic if you can.
Ideas for you:
Asian spinach Salad - toasted slivered almonds, crunchy wanton noodles (sparingly), mandarin oranges, and some bean spouts – toss in your favorite Asian vinaigrette – many recipes online.
Warm Spinach Salad – grill or saute red onion, zucchini, asparagus, mushrooms, sweet corn – season with sea salt and pepper; pour over spinach to wilt lightly and add your favorite vinaigrette.
Fruity Spinach Salad – go wild with berries on top of your spinach salad – add blueberries, strawberries and/or raspberries; add some nuts for protein – walnuts, pecans and or slivered almonds; toss in raspberry vinaigrette.
Thanks for reading healthy food bytes.
Summer is such a fun time for experimenting with a variety of fruit and vegetables. There are so many options to choose from. Here is one of a few ideas I will be posting to spruce up your summer dishes in a refreshing and healthful way.
Summertime is really not the time for heavy stews and chilies. It’s time to experiment with salads and lightly grilled foods.
Spinach contains a wealth of antioxidant carotenoids that may help prevent cataracts and macular degeneration. It’s also a great source of calcium and folate, a b-vitamin that helps to prevent birth defects, so expecting moms – eat up. Conventionally grown spinach has a lot of pesticides, so buy organic if you can.
Ideas for you:
Asian spinach Salad - toasted slivered almonds, crunchy wanton noodles (sparingly), mandarin oranges, and some bean spouts – toss in your favorite Asian vinaigrette – many recipes online.
Warm Spinach Salad – grill or saute red onion, zucchini, asparagus, mushrooms, sweet corn – season with sea salt and pepper; pour over spinach to wilt lightly and add your favorite vinaigrette.
Fruity Spinach Salad – go wild with berries on top of your spinach salad – add blueberries, strawberries and/or raspberries; add some nuts for protein – walnuts, pecans and or slivered almonds; toss in raspberry vinaigrette.
Thanks for reading healthy food bytes.
Tuesday, June 9, 2009
Irradiation and GMF
Healthy Food Bytes: Irradiation and GMF
Irradiation of food is now being used in food production. Basically, it’s a new way to get rid of nuclear waste – why not use it in our food supply, right? While it has its benefits, killing all bacteria in food and doesn’t leave radiation in the food, there are specific reasons why this may not be a good idea. Some foods lose nutritional value such as vitamin A, thiamine, and riboflavin. Also, foods that have been irradiated contain molecules found nowhere in nature. So, you’re eating “mystery molecules” and we have no idea how that will affect human health long-term. The FDA calls them “radiolytic by-products. Some are known, such as the well known carcinogens formaldehyde and benzene. And some are “unique radiolytic by-products,” – which should be renamed to “we don’t know what the heck it is” by-products. No one knows long term effects of these “unknown” by-products. Also, do we need more nuclear facilities spread throughout the country? I say, leave our food alone and let’s eat it the way God intended it to be eaten. Same goes for genetically modified foods (GMF).
One thing I don’t like about GMF is that they are not labeled. So you don’t know if something is genetically modified or not. Basically, food technologist are splicing genes and altering natural process of foods so that they will last longer on your shelves, grow bigger, and make them more pest resistant. For one, we all know what happens to food when it sits on your self for long periods of time – the nutrients are depleted. Again, there is no long-term testing to see what affect this has on human health. So, eat at your own risk. One surefire way to avoid irradiated foods and or GMF is to buy organic.
Thanks for reading Healthy Food Bytes.
Irradiation of food is now being used in food production. Basically, it’s a new way to get rid of nuclear waste – why not use it in our food supply, right? While it has its benefits, killing all bacteria in food and doesn’t leave radiation in the food, there are specific reasons why this may not be a good idea. Some foods lose nutritional value such as vitamin A, thiamine, and riboflavin. Also, foods that have been irradiated contain molecules found nowhere in nature. So, you’re eating “mystery molecules” and we have no idea how that will affect human health long-term. The FDA calls them “radiolytic by-products. Some are known, such as the well known carcinogens formaldehyde and benzene. And some are “unique radiolytic by-products,” – which should be renamed to “we don’t know what the heck it is” by-products. No one knows long term effects of these “unknown” by-products. Also, do we need more nuclear facilities spread throughout the country? I say, leave our food alone and let’s eat it the way God intended it to be eaten. Same goes for genetically modified foods (GMF).
One thing I don’t like about GMF is that they are not labeled. So you don’t know if something is genetically modified or not. Basically, food technologist are splicing genes and altering natural process of foods so that they will last longer on your shelves, grow bigger, and make them more pest resistant. For one, we all know what happens to food when it sits on your self for long periods of time – the nutrients are depleted. Again, there is no long-term testing to see what affect this has on human health. So, eat at your own risk. One surefire way to avoid irradiated foods and or GMF is to buy organic.
Thanks for reading Healthy Food Bytes.
Sunday, May 24, 2009
Most Nutritious Foods on Earth
Healthy Food Bytes: Most Nutritious Foods
The most nutritious foods you can eat are fruit and vegetables. Most Americans do not eat enough. Summer is a great time to increase your consumption not only in quantity but in variety. In the summertime, you have much more variety to choose from and produce is cheaper – even organic produce. I choose organic whenever possible b/c I don’t trust chemicals on my food that neurologically blast the life out of insects.
Also, keep in mind, when you buy non organic produce from out of state, they can use pesticides that are banned in the US and their soils are questionable due to nutrient value and cleanliness (sewage).
If you buy locally you’re buying more nutrient rich food. Picked when they are ready to be picked and gets to you quickly. For produce that has to travel long distances – from other countries – the nutrient value gets depleted – I’m not just talking about vitamins and minerals, I’m also talking about the live enzymes the help you utilize the nutrients in foods. Also, if you buy locally, you avoid world food born illnesses from bacteria etc.
Talk to your produce guy – get tips on how to select fruit and veggies.
Buy what looks good. Buy what’s in season and has a good price. This will help you eat a variety of foods throughout the year. Shop several stores for the best price.
USDA says:
Americans eat more potatoes than any other vegetable. My friends, French fries do not count, in my book, as a veggie, even though the USDA counts it as a veggie. French fries should be consumed very rarely, as an occasional treat. And if you do eat them once in a while; don’t eat a large portion.
Everyone can benefit by eating 5-9 servings of fruit and vegetables a day.
Fresh is best, frozen is also good and convenient (don’t eat frozen only). USDA says canned vegetables count as a veggie serving; not in my book; Beside the fact that it tasts horrible, the enzymes are zapped. The life of the food is dead. Enzymes in foods play a very important roll in helping you utilize the nutrients in food. You need to consume live enzymes on a daily basis.
Juices are a good source of fruit and veggies but they bring with it a lot of sugar and sodium (if your buying V8 type drinks. “Juicing” has many benefits – especially if you are mixing veggies into it. My favorite juicing method is with a Vitamix - check out my blog entry on juicing. No juice you buy in the market can compare to the nutritional value of juicing in your home, fresh, everyday. Remember, food loses nutritional value over time and with processing.
Dried fruit also counts and a fruit and veggie serving. See my link on the right to see “what’s in a serving”. You should not overdue dried fruit b/c of sugar content. Pairs well with nuts (try roasting them for a real treat) to reduce blood sugar spike.
When buying produce, shop color. The phytonutrients in plants give them their color and protect them from disease; they also protect us when we eat them. Phytonutrients provide antioxidants to fight free radical damage, and boost our immune and act as an anti-inflammatory in our bodies (note: inflammation leads to disease). Blue/purple in blueberries has anthocyanin, orange in carrots has beta carotene, red in tomatoes and watermelon has lycopene. All of these nutrients are important. That is why we must eat a variety of colorful fruit and vegetables.
Choose organic whenever possible. I don't know about you but common sense tells me that when foods are sprayed with chemicals that neurologically zap the life out of living things, i want to reduce as much of that as possible in my diet. Wash all veggies with a brush. Even if you are not going to eat the skin; you should still wash thoroughly. When I purchase oranges or bananas that are not organic, I can see a film on them. Wash that stuff off b/c it is bound to get into your food or into your mouth or eyes if you rub them etc. Also, a lot of non-organic fruit is coated with a wax that does not allow you to scrub off the chemicals; they seal the chemicals right in.
Gotta go.
Information on Food Irradiation and Genetically Modified Foods in my next blog.
Thanks for reading Healthy Food Bytes: Most Nutritious Foods on Earth
The most nutritious foods you can eat are fruit and vegetables. Most Americans do not eat enough. Summer is a great time to increase your consumption not only in quantity but in variety. In the summertime, you have much more variety to choose from and produce is cheaper – even organic produce. I choose organic whenever possible b/c I don’t trust chemicals on my food that neurologically blast the life out of insects.
Also, keep in mind, when you buy non organic produce from out of state, they can use pesticides that are banned in the US and their soils are questionable due to nutrient value and cleanliness (sewage).
If you buy locally you’re buying more nutrient rich food. Picked when they are ready to be picked and gets to you quickly. For produce that has to travel long distances – from other countries – the nutrient value gets depleted – I’m not just talking about vitamins and minerals, I’m also talking about the live enzymes the help you utilize the nutrients in foods. Also, if you buy locally, you avoid world food born illnesses from bacteria etc.
Talk to your produce guy – get tips on how to select fruit and veggies.
Buy what looks good. Buy what’s in season and has a good price. This will help you eat a variety of foods throughout the year. Shop several stores for the best price.
USDA says:
Americans eat more potatoes than any other vegetable. My friends, French fries do not count, in my book, as a veggie, even though the USDA counts it as a veggie. French fries should be consumed very rarely, as an occasional treat. And if you do eat them once in a while; don’t eat a large portion.
Everyone can benefit by eating 5-9 servings of fruit and vegetables a day.
Fresh is best, frozen is also good and convenient (don’t eat frozen only). USDA says canned vegetables count as a veggie serving; not in my book; Beside the fact that it tasts horrible, the enzymes are zapped. The life of the food is dead. Enzymes in foods play a very important roll in helping you utilize the nutrients in food. You need to consume live enzymes on a daily basis.
Juices are a good source of fruit and veggies but they bring with it a lot of sugar and sodium (if your buying V8 type drinks. “Juicing” has many benefits – especially if you are mixing veggies into it. My favorite juicing method is with a Vitamix - check out my blog entry on juicing. No juice you buy in the market can compare to the nutritional value of juicing in your home, fresh, everyday. Remember, food loses nutritional value over time and with processing.
Dried fruit also counts and a fruit and veggie serving. See my link on the right to see “what’s in a serving”. You should not overdue dried fruit b/c of sugar content. Pairs well with nuts (try roasting them for a real treat) to reduce blood sugar spike.
When buying produce, shop color. The phytonutrients in plants give them their color and protect them from disease; they also protect us when we eat them. Phytonutrients provide antioxidants to fight free radical damage, and boost our immune and act as an anti-inflammatory in our bodies (note: inflammation leads to disease). Blue/purple in blueberries has anthocyanin, orange in carrots has beta carotene, red in tomatoes and watermelon has lycopene. All of these nutrients are important. That is why we must eat a variety of colorful fruit and vegetables.
Choose organic whenever possible. I don't know about you but common sense tells me that when foods are sprayed with chemicals that neurologically zap the life out of living things, i want to reduce as much of that as possible in my diet. Wash all veggies with a brush. Even if you are not going to eat the skin; you should still wash thoroughly. When I purchase oranges or bananas that are not organic, I can see a film on them. Wash that stuff off b/c it is bound to get into your food or into your mouth or eyes if you rub them etc. Also, a lot of non-organic fruit is coated with a wax that does not allow you to scrub off the chemicals; they seal the chemicals right in.
Gotta go.
Information on Food Irradiation and Genetically Modified Foods in my next blog.
Thanks for reading Healthy Food Bytes: Most Nutritious Foods on Earth
Monday, May 18, 2009
Food for Better Sleep
Healthy Food Bytes: Food for better sleep
I know we all have occasional battles with sleeplessness, but sometimes it may occur a bit too often.
Here’s some food for thought:
Using caffeine to stay awake during the day will create a vicious cycle. The caffeine throughout your day will affect your sleep at night and can make your more wakeful. Instead, cut back on the caffeine and go for a walk outside when you feel tired. Not only does it give you a breath of fresh air and energy, it will expose you to sunlight, which helps reduce release melatonin (vital hormone for sleep) during the day and store it for later - not to mention all the lovely vitamin D you’ll be getting. Take several walks around the block throughout the day. I take a 10 minute walk at 10am, Noon, and 3pm. It does wonders for my alertness at work and gets me out from under those horrible fluorescent lights. And, more walking during the day means more exercise which means better sleep.
Eat a balanced diet rich in whole plant based foods. So, eat lots of fruit and veggies. Calcium, magnesium, and B Vitamins are very important for sleep. Calcium calms the nervous system and promotes high-quality sleep. Dark leafy greens are the best source. Almonds are a good source too. Magnesium helps you to absorb calcium and has a sedative effect. Nuts, spinach, legumes, halibut, and Quinoa are good sources of magnesium. Vitamin Bs – especially B3 and B6 are important to regulate amino acids depleted by stress. Walnuts, bananas, beans, and lean animal protein are best sources of vitamin B.
If you’re sleep issues are more severe, in addition to a balanced diet, try supplementing with these vital nutrients. I don’t recommend taking individual vitamins alone – take a high potency multiple-vitamin during the day. Add calcium/magnesium, B6 and B3 before dinner, and add magnesium 1 hour before bedtime. Sleepy time tea is also nice after dinner or before bedtime. Double bag it if you need to. If this still doesn’t do it for you – Amino Acids: Gaba, 5HTP or Tryptophan may be helpful as well as the herbs Valerian or Kava Kava for anxiety or St. Johns Wort for depression.
Journaling may help get your thoughts out of your head and onto paper.
Consider practicing meditation. I pray and meditate on the goodness and greatness of God. That calms my mind and my thoughts before I go to bed.
Thanks for reading Healthy Food Bytes: Food for Better Sleep.
I know we all have occasional battles with sleeplessness, but sometimes it may occur a bit too often.
Here’s some food for thought:
Using caffeine to stay awake during the day will create a vicious cycle. The caffeine throughout your day will affect your sleep at night and can make your more wakeful. Instead, cut back on the caffeine and go for a walk outside when you feel tired. Not only does it give you a breath of fresh air and energy, it will expose you to sunlight, which helps reduce release melatonin (vital hormone for sleep) during the day and store it for later - not to mention all the lovely vitamin D you’ll be getting. Take several walks around the block throughout the day. I take a 10 minute walk at 10am, Noon, and 3pm. It does wonders for my alertness at work and gets me out from under those horrible fluorescent lights. And, more walking during the day means more exercise which means better sleep.
Eat a balanced diet rich in whole plant based foods. So, eat lots of fruit and veggies. Calcium, magnesium, and B Vitamins are very important for sleep. Calcium calms the nervous system and promotes high-quality sleep. Dark leafy greens are the best source. Almonds are a good source too. Magnesium helps you to absorb calcium and has a sedative effect. Nuts, spinach, legumes, halibut, and Quinoa are good sources of magnesium. Vitamin Bs – especially B3 and B6 are important to regulate amino acids depleted by stress. Walnuts, bananas, beans, and lean animal protein are best sources of vitamin B.
If you’re sleep issues are more severe, in addition to a balanced diet, try supplementing with these vital nutrients. I don’t recommend taking individual vitamins alone – take a high potency multiple-vitamin during the day. Add calcium/magnesium, B6 and B3 before dinner, and add magnesium 1 hour before bedtime. Sleepy time tea is also nice after dinner or before bedtime. Double bag it if you need to. If this still doesn’t do it for you – Amino Acids: Gaba, 5HTP or Tryptophan may be helpful as well as the herbs Valerian or Kava Kava for anxiety or St. Johns Wort for depression.
Journaling may help get your thoughts out of your head and onto paper.
Consider practicing meditation. I pray and meditate on the goodness and greatness of God. That calms my mind and my thoughts before I go to bed.
Thanks for reading Healthy Food Bytes: Food for Better Sleep.
Thursday, May 14, 2009
A Better Burger
Healthy Food Bytes - A Better Burger
It’s that time. It’s time to dust-off the grill and start cooking outdoors again. While many people are interested in more ways to cook chicken – maybe my next entry - did you know there are many exciting ways to prepare a burger, and it can be healthful too. This year, get out of your comfort zone and try some new ways to prepare burgers. You too can make gourmet-style, explode in your mouth, deliciousness. Here’s a few recipes to try:
Turkey Pattie
http://www.foodnetwork.com/recipes/ellie-krieger/stuffed-turkey-burgers-recipe2/index.html
http://www.eatingwell.com/recipes/smoky_bison_burgers.html
Bison Pattie
http://www.eatingwell.com/recipes/med_portobello_burger.html
Veggie Pattie
http://www.foodnetwork.com/recipes/guy-fieri/morgans-veggie-patties-recipe/index.html
Here’s a simple recipe:
Burger Mix
1 lb ground white turkey
1 small onion (finely chopped)
1 large garlic clove (finely chopped)
Adding onion and garlic to the mix will give the lean turkey some needed moisture
Salt and Pepper to taste
When making burgers, think Mexican, think Italian, think Asian
Mexican - Add to the mix:
Chili powder
Cumin
Green chili small dice – can or fresh
Red and yellow bell pepper – small dice
Top with avocado and/or pepper jack cheese
Italian - Add to the mix:
Parsley
Basil
Sun Dried Tomatoes – finely chopped
A little Parm cheese
Top with sauce (crushed tomato, garlic, salt and pepper) and fresh mozarella slice
Asian - Add to the mix:
Green Onion – small chop
Ginger – grated – a little goes a long way
Soy Sauce
Top with peanut sauce or hoisen sauce, spinach leaves, sauteed Shitake mushrooms
(Salmon patty pairs well with this recipe)
Topping Ideas for all American burgers:
Sauteed Red Onion Rings
Sauteed Mushrooms
Reduced fat, cooked bacon (no nitrates, hormones or antibiotics) – just one slice cut in half and criss-cross on top of patty. This will give you the flavor you’re looking for with a lot less fat per serving. This should only be an occasional treat. Try low fat turkey bacon as well.
Reduced fat natural cheese (hormone free, antibiotic free) – only one slice or two tablespoons of shredded (moderation is key)
Healthy Tips
Use whole grain burger buns
Mustard packs a great taste without fat - try all kinds
BBQ sauce also add a great taste without fat (some bottled recipes can have a lot of sugar – check the label. Making homemade BBQ is easy – and you can control the sugar and make to your likings – check out Food Network for recipe ideas.
Practice portion control – eat a salad such as Asian coleslaw, or green salad to fill you up in place of a second burger.
Don’t burn your burgers – it can be hazardous to your health - see my blog entry on grilling.
Thanks for reading Healthy Food Bytes: A Better Burger
It’s that time. It’s time to dust-off the grill and start cooking outdoors again. While many people are interested in more ways to cook chicken – maybe my next entry - did you know there are many exciting ways to prepare a burger, and it can be healthful too. This year, get out of your comfort zone and try some new ways to prepare burgers. You too can make gourmet-style, explode in your mouth, deliciousness. Here’s a few recipes to try:
Turkey Pattie
http://www.foodnetwork.com/recipes/ellie-krieger/stuffed-turkey-burgers-recipe2/index.html
http://www.eatingwell.com/recipes/smoky_bison_burgers.html
Bison Pattie
http://www.eatingwell.com/recipes/med_portobello_burger.html
Veggie Pattie
http://www.foodnetwork.com/recipes/guy-fieri/morgans-veggie-patties-recipe/index.html
Here’s a simple recipe:
Burger Mix
1 lb ground white turkey
1 small onion (finely chopped)
1 large garlic clove (finely chopped)
Adding onion and garlic to the mix will give the lean turkey some needed moisture
Salt and Pepper to taste
When making burgers, think Mexican, think Italian, think Asian
Mexican - Add to the mix:
Chili powder
Cumin
Green chili small dice – can or fresh
Red and yellow bell pepper – small dice
Top with avocado and/or pepper jack cheese
Italian - Add to the mix:
Parsley
Basil
Sun Dried Tomatoes – finely chopped
A little Parm cheese
Top with sauce (crushed tomato, garlic, salt and pepper) and fresh mozarella slice
Asian - Add to the mix:
Green Onion – small chop
Ginger – grated – a little goes a long way
Soy Sauce
Top with peanut sauce or hoisen sauce, spinach leaves, sauteed Shitake mushrooms
(Salmon patty pairs well with this recipe)
Topping Ideas for all American burgers:
Sauteed Red Onion Rings
Sauteed Mushrooms
Reduced fat, cooked bacon (no nitrates, hormones or antibiotics) – just one slice cut in half and criss-cross on top of patty. This will give you the flavor you’re looking for with a lot less fat per serving. This should only be an occasional treat. Try low fat turkey bacon as well.
Reduced fat natural cheese (hormone free, antibiotic free) – only one slice or two tablespoons of shredded (moderation is key)
Healthy Tips
Use whole grain burger buns
Mustard packs a great taste without fat - try all kinds
BBQ sauce also add a great taste without fat (some bottled recipes can have a lot of sugar – check the label. Making homemade BBQ is easy – and you can control the sugar and make to your likings – check out Food Network for recipe ideas.
Practice portion control – eat a salad such as Asian coleslaw, or green salad to fill you up in place of a second burger.
Don’t burn your burgers – it can be hazardous to your health - see my blog entry on grilling.
Thanks for reading Healthy Food Bytes: A Better Burger
Saturday, May 9, 2009
Healthful Cooking For Your Family
Healthy Food Bytes: Healthful Cooking For Your Family
As a Mom, I feel one of my main jobs is to be the gatekeeper of my family's health. I know that not all moms can study nutrition in collage, but all moms can make it a priority to be informed. Dad's can be informed too, but I'll focus on moms since we are nearing Mother's Day.
For general guidelines, follow my tips at the end of this blog. You don't have to count calories. You don't have to follow a "special" diet. Just eat primarily whole, plant based foods, and add lean protein - does not always have to be animal based.
The Kids
Talk to your kids about why it is important to eat healthfully. It's never too early to start. I started when my kids were toddlers. I would tell them that broccoli trees would help them stay healthy so they wouldn't get so many sniffles. They didn't like getting sniffles, so they ate their broccoli trees. As kids, I would also count with them how many veggies and fruit they ate every day. When they were running low, they would tell me - "Mom, I need more veggies at dinner because I only ate 2 today so far." They knew the goal was 5-9 a day.
Don't try to "hide" veggies in kids foods. That never teaches them to make healthful choices. We are their role models and their educators. Always offer them a variety of fruits and vegetables and whole grains. Try different recipes. Go online and download a couple of new recipes over the weekend (Ellie Krieger on Food TV and Eatingwell.com are two good sources).
I usually make three veggies at diner time. I'll make one's I know they like for sure, and one I want them to learn to like. My 15 year old still gets one small piece of tomato in his green salad. He can handle eating one small piece event thought he doesn't care for tomatoes.
On study I read stated that if you try something at least 10 times, you begin to acquire a taste for it. It has worked for my boys for the majority of the things that I wanted them to learn how to eat. It has not kicked in for Adam and tomatoes. But that's OK. Both my boys eat an abundance of veggies, fruit and whole grains. My latest experiment is asparagus. My boys will get 1/2 plate of veggies - and one asparagus stalk. They kid me about it but they do eat it. While they don't hate it, it's not their favorite.
I have taught them to "choose" real food over processed, sugary foods. One night, Aaron slept over a friends house. In the morning they served donuts and cows milk and hot chocolate for breakfast. His instinct was "donuts are for dessert once in a while, not for breakfast", so he politely declined and told them he wasn't hungry so early in the morning and ate a late breakfast when he got home. I don't deprive my kids of sweets. Moderation is the key. And dessert never replaces a meal.
OK so, when we take the boys out for a special meal - Cracker Barrel is one of their favorites - I don't deprive them of ordering bacon and white buttermilk pancakes. It is a treat when we go out to eat. We rarely go out to eat. But at home, we eat for our health.
For a special home treat, we'll make a traditionally unhealthful meal in a more healthy way. Take pizza for example; we make pizza about 2x per month, but here's how:
We make our own crust with whole wheat pastry flour.
We use lots of veggies.
We use fresh low-fat, hormone/antibiotic free cheese.
We make our own sauce with fresh garlic and onions.
We use low-fat, hormone/antibiotic free sausage.
It's a family affair. Everyone helps make pizza on pizza night - whoever wants to eat that is. In my house, if you don't help make pizza, then we won't make pizza, and you won't eat pizza. This rule even works on stubborn teenagers. I can go without pizza for months; they can't. I've said this before, cooking with your kids gives you quality family time and helps them appreciate the food you made, even when it is healthful.
One more tip about pizza night, I usually make a huge, yummy, special salad such as Asian salad or Southwest salad. We don't fill up on pizza alone.
Most of you know my rule - 90% good food for your health, 10% for your soul. (If there is illness, then I would say 100% food for health until you get better).
Your Spouse
If you have the support of your spouse, then this task will be easier for you. If you don't - it will be much tougher. Talk to your spouse about why it is important for you to maintain a healthful menu for your family. You can't control what he eats all day. But you do have control over what your kids eat. Be a good example. Experiment with recipes. He's bound to like healthful foods if it's interesting. Don't make soggy vegetables. Don't serve bland foods. Have him help you choose recipes. If you both work, you'll need his help because preparing healthful meals takes planning and a little time. I do know families where the man of the house is the primary "chef" of the home. My hats off to you. These guidelines are for you as well.
The Switch
Switch to whole grain foods and organic whenever possible. Don't buy white refined foods. Limit pre-packaged meals. Make meals from scratch. You can get help by buying pre-cut prepared foods. You can cook big over the weekend and have two meals - freeze one for another time. You can make simple healthful meals - 30 minute meals. It doesn't have to be rocket science, but you do need to be informed. Educate yourself, then educate your family. It will produce good results in the long run.
Thanks for reading Healthy Food Bytes
As a Mom, I feel one of my main jobs is to be the gatekeeper of my family's health. I know that not all moms can study nutrition in collage, but all moms can make it a priority to be informed. Dad's can be informed too, but I'll focus on moms since we are nearing Mother's Day.
For general guidelines, follow my tips at the end of this blog. You don't have to count calories. You don't have to follow a "special" diet. Just eat primarily whole, plant based foods, and add lean protein - does not always have to be animal based.
The Kids
Talk to your kids about why it is important to eat healthfully. It's never too early to start. I started when my kids were toddlers. I would tell them that broccoli trees would help them stay healthy so they wouldn't get so many sniffles. They didn't like getting sniffles, so they ate their broccoli trees. As kids, I would also count with them how many veggies and fruit they ate every day. When they were running low, they would tell me - "Mom, I need more veggies at dinner because I only ate 2 today so far." They knew the goal was 5-9 a day.
Don't try to "hide" veggies in kids foods. That never teaches them to make healthful choices. We are their role models and their educators. Always offer them a variety of fruits and vegetables and whole grains. Try different recipes. Go online and download a couple of new recipes over the weekend (Ellie Krieger on Food TV and Eatingwell.com are two good sources).
I usually make three veggies at diner time. I'll make one's I know they like for sure, and one I want them to learn to like. My 15 year old still gets one small piece of tomato in his green salad. He can handle eating one small piece event thought he doesn't care for tomatoes.
On study I read stated that if you try something at least 10 times, you begin to acquire a taste for it. It has worked for my boys for the majority of the things that I wanted them to learn how to eat. It has not kicked in for Adam and tomatoes. But that's OK. Both my boys eat an abundance of veggies, fruit and whole grains. My latest experiment is asparagus. My boys will get 1/2 plate of veggies - and one asparagus stalk. They kid me about it but they do eat it. While they don't hate it, it's not their favorite.
I have taught them to "choose" real food over processed, sugary foods. One night, Aaron slept over a friends house. In the morning they served donuts and cows milk and hot chocolate for breakfast. His instinct was "donuts are for dessert once in a while, not for breakfast", so he politely declined and told them he wasn't hungry so early in the morning and ate a late breakfast when he got home. I don't deprive my kids of sweets. Moderation is the key. And dessert never replaces a meal.
OK so, when we take the boys out for a special meal - Cracker Barrel is one of their favorites - I don't deprive them of ordering bacon and white buttermilk pancakes. It is a treat when we go out to eat. We rarely go out to eat. But at home, we eat for our health.
For a special home treat, we'll make a traditionally unhealthful meal in a more healthy way. Take pizza for example; we make pizza about 2x per month, but here's how:
We make our own crust with whole wheat pastry flour.
We use lots of veggies.
We use fresh low-fat, hormone/antibiotic free cheese.
We make our own sauce with fresh garlic and onions.
We use low-fat, hormone/antibiotic free sausage.
It's a family affair. Everyone helps make pizza on pizza night - whoever wants to eat that is. In my house, if you don't help make pizza, then we won't make pizza, and you won't eat pizza. This rule even works on stubborn teenagers. I can go without pizza for months; they can't. I've said this before, cooking with your kids gives you quality family time and helps them appreciate the food you made, even when it is healthful.
One more tip about pizza night, I usually make a huge, yummy, special salad such as Asian salad or Southwest salad. We don't fill up on pizza alone.
Most of you know my rule - 90% good food for your health, 10% for your soul. (If there is illness, then I would say 100% food for health until you get better).
Your Spouse
If you have the support of your spouse, then this task will be easier for you. If you don't - it will be much tougher. Talk to your spouse about why it is important for you to maintain a healthful menu for your family. You can't control what he eats all day. But you do have control over what your kids eat. Be a good example. Experiment with recipes. He's bound to like healthful foods if it's interesting. Don't make soggy vegetables. Don't serve bland foods. Have him help you choose recipes. If you both work, you'll need his help because preparing healthful meals takes planning and a little time. I do know families where the man of the house is the primary "chef" of the home. My hats off to you. These guidelines are for you as well.
The Switch
Switch to whole grain foods and organic whenever possible. Don't buy white refined foods. Limit pre-packaged meals. Make meals from scratch. You can get help by buying pre-cut prepared foods. You can cook big over the weekend and have two meals - freeze one for another time. You can make simple healthful meals - 30 minute meals. It doesn't have to be rocket science, but you do need to be informed. Educate yourself, then educate your family. It will produce good results in the long run.
Thanks for reading Healthy Food Bytes
Thursday, April 30, 2009
Diet: First Line of Defense
Healthy Food Bytes - Diet: First Line of Defense
So I’m overloaded with all the fear mongering tactics being promoted by the news media regarding the 2009 Swine Flu. Is vaccination our only hope? Is vaccination our only answer? Did we not learn from the 1976 swine flu scare when dozens died and hundreds were injured from vaccinations where several hundred people developed Guillain-Barre Syndrome and young adults ended up as paraplegics. The protection of the flu vaccine from getting the flu is highly controversial. This is not the first, and it won’t be the last time you hear of such a scare.
So, can healthy people die if they contract the swine flu? What is healthy? Everyone has their own ideology of “what is healthy”. For example, some people think that because they received vaccinations, they’re covered, they’re healthy, they’re protected. Some people think that eating fat free, or sugar free processed foods is healthful. Some people think that maintaining a low plant based carbohydrate lifestyle and eating primarily animal protein is healthful. Some people think that consuming a lot of dairy is healthful. Based on what I know about the food that God has given us – in it’s most natural state, and human anatomy and physiology, I can argue many points against all of these “ideologies”, but won't get into that here. These points are sprinkled throughout my previous blog entries.
Your first line of defense against the flu is eating a diet rich in whole, plant based foods. You heard it before, 5-9 a day. Also, limit dairy, sugar, refined foods and manage stress. It’s that simple. You can utilize supplementation for an extra layer of protection, such as a high-potency vitamin and added antioxidants and herbal tinctures. The truth of the matter is, most people seek convenience and cost before their health and the health of their children. I'm shocked when people tell me, "my kids won't eat vegetables or my kids won't eat that, it's not sweet enough." Who's the boss here? Who has control of purchasing groceries? Talk to your kids about why it's important to make healthful choices. They'll get it, but only if you believe it and follow it yourself.
I heard people say “buying fresh organic fruits and vegetables are so expensive”. Well, it’s actually cheaper than planning your meals around a steak, ribs and pork chops – well loved American classics. And it’s healthier for you too.
This is one area where I don't compromise. I strive to purchase organic, high quality foods whenever possible. I don't look for the cheapest foods to put into my body or my family's body. We rarely eat out, thanks to my love for cooking. This help me be in control of the quality of the food we eat and how it's prepared. You can make cooking a family affair. You'll be surprised what a kid will eat if he/she helped prepare it.
Interesting article on the Swine Flu and Vaccines
http://articles.mercola.com/sites/articles/archive/2009/04/29/Swine-Flu.aspx
http://www.russellblaylockmd.com/
Thanks for reading Healthy Food Bytes
Diet: First Line of Defense
So I’m overloaded with all the fear mongering tactics being promoted by the news media regarding the 2009 Swine Flu. Is vaccination our only hope? Is vaccination our only answer? Did we not learn from the 1976 swine flu scare when dozens died and hundreds were injured from vaccinations where several hundred people developed Guillain-Barre Syndrome and young adults ended up as paraplegics. The protection of the flu vaccine from getting the flu is highly controversial. This is not the first, and it won’t be the last time you hear of such a scare.
So, can healthy people die if they contract the swine flu? What is healthy? Everyone has their own ideology of “what is healthy”. For example, some people think that because they received vaccinations, they’re covered, they’re healthy, they’re protected. Some people think that eating fat free, or sugar free processed foods is healthful. Some people think that maintaining a low plant based carbohydrate lifestyle and eating primarily animal protein is healthful. Some people think that consuming a lot of dairy is healthful. Based on what I know about the food that God has given us – in it’s most natural state, and human anatomy and physiology, I can argue many points against all of these “ideologies”, but won't get into that here. These points are sprinkled throughout my previous blog entries.
Your first line of defense against the flu is eating a diet rich in whole, plant based foods. You heard it before, 5-9 a day. Also, limit dairy, sugar, refined foods and manage stress. It’s that simple. You can utilize supplementation for an extra layer of protection, such as a high-potency vitamin and added antioxidants and herbal tinctures. The truth of the matter is, most people seek convenience and cost before their health and the health of their children. I'm shocked when people tell me, "my kids won't eat vegetables or my kids won't eat that, it's not sweet enough." Who's the boss here? Who has control of purchasing groceries? Talk to your kids about why it's important to make healthful choices. They'll get it, but only if you believe it and follow it yourself.
I heard people say “buying fresh organic fruits and vegetables are so expensive”. Well, it’s actually cheaper than planning your meals around a steak, ribs and pork chops – well loved American classics. And it’s healthier for you too.
This is one area where I don't compromise. I strive to purchase organic, high quality foods whenever possible. I don't look for the cheapest foods to put into my body or my family's body. We rarely eat out, thanks to my love for cooking. This help me be in control of the quality of the food we eat and how it's prepared. You can make cooking a family affair. You'll be surprised what a kid will eat if he/she helped prepare it.
Interesting article on the Swine Flu and Vaccines
http://articles.mercola.com/sites/articles/archive/2009/04/29/Swine-Flu.aspx
http://www.russellblaylockmd.com/
Thanks for reading Healthy Food Bytes
Diet: First Line of Defense
Wednesday, April 29, 2009
Safer Grilling Methods
Healthy Food Bytes: Safer Grilling Methods
Ah, Spring is in the air. Time to get out the grill and enjoy one of the most loved American traditions - Grilling.
Did you know that cooking meat at high temperatures creates heterocyclic amines (HCAs) and polycyclic aromatic hydrocarbons (PHCs)? This is not only the case for grilling, but for broiling and frying as well. These compounds have been linked to some cancers.
Some studies suggest that these compounds may damage DNA and encourages the development of tumors. At high temperatures, acids and creatin react to form HCAs. PHAs form when smoke settles on food from fat dripping into the fire, these have been associated with hormonal cancer.
What can you do to reduce your risk?
Choose a better cooking method for most meals – baking, stewing, steaming, low, slow cooking methods etc.
When you do grill:
Add seafood to the mix. Beef, pork and poultry tend to form more HCAs than fish because of their higher amino acid content and longer grilling times.
For meat and poultry – make smaller portion sizes to lessen cooking time. Trim as much fat as possible to reduce drips.
Marinade meats – studies from the Journal of Agriculture and Food Chemistrty showed that marinating red meat for two hours significantly reduced HCAs. It is believed that the antioxidants in these marinades (wine, vinegar, citrus) block HCAs from forming. Also, rosemary, mint, basil, sage and oregano are high in antioxidants – and may cut HCA levels. One study showed that rosemary cut HCA levels by over 90 percent.
Pair grilled meats with lots of vegetables, particularly cruciferous. Broccoli, Brussels sprouts, cauliflower, and cabbage for example, contain sulforphane, a compound that may help the body clear DNA damaging compounds more quickly.
Use gas grill or if using coals – make sure they are natural (Whole Foods has a better choice for you). And for goodness sake, don’t use lighter fluid! If you think that isn’t getting on your food, and into your body, and causing havoc….think again.
Here's a great grilled fish Mexican style recipe...just in time for Cinco De Mayo
Note: Use Wild Atlantic Halibut - better for grilling - holds shape better. I would not use Tilapia - as it is usually farm raised and can be loaded with antibiotics and growth hormone and artificial diet. Also, add oregano for extra protection.
http://www.foodnetwork.com/recipes/ellie-krieger/fish-tacos-with-chipotle-cream-recipe/index.html
Thanks for reading Healthy Food Bytes: Safer Grilling Methods
Brain Nutrition
Healthy Food Bytes: Brain Nutrition
Don’t be too quick to cut out the carbs to lose weight. All of those high-protein diets can mess-up your memory. The brain needs glucose for fuel, and whole grains, fruits and vegetables is the best way to supply the brain with this fuel. The body can store only one to two days of glucose; when it is gone, your blood sugar drops. Fats and proteins don’t supply enough glucose to sustain peak brain power, says Dr. Holly Taylor, cognitive psychologist at Tufts. Studies show that low-carb diets such as Atkins, may compromise mental abilities. One study in The American Journal of Clinical Nutrition in 2007, showed that people on a high carbohydrate diet (more whole grains, fruits and vegetables) processed information more quickly than those on a low carbohydrate diet (more fat and protein).
A balanced low-calorie diet will boost brain power. Keep in mind that eating nutrient rich foods such as whole grains, fruits and vegetables are lower in calories than eating high-calorie, low-nutrient foods such as processed (lunch meats, hot dogs etc), high-fat foods. So you will be able to eat more, not go hungry, and still maintain a low-calorie diet. Many Americans are undernourished. They mostly eat nutrient depleted processed foods – and a lot of it.
Also, eating more carbs is a great opportunity to bulk up on fiber. A two year study at Birgham Young University in Utah suggest if you want to prevent weight gain and encourage weight loss – no need to diet, just eat more fiber. And, eating more will help you lose weight. This is true because fiber helps you feel full and has no calories. See my blog entry on fiber for more information.
The RDA for carbs is 130 grams per day. This is to provide the amount of glucose needed by the brain to function properly. What does that look like - a cup of oatmeal, an apple, two slices of whole grain bread, and ¾ cups of cooked whole grain pasta in a given day.
Brain Nutrition
Saturday, April 11, 2009
Vegetarian Meals
Healthy Food Bytes
One of the questions people ask me most is, "how am I going to get in more plant based meals?" One way is to add one vegetarian meal per day or a few vegetarian meals per week. Eating a vegetarian breakfast is a no-brainer - whole grain waffles, cereal with rice milk, oatmeal etc, fruit and nuts. But a vegetarian lunch or dinner is more challenging. Think outside the box for a meal that provides a complete protein. Although, there is no need to eat protein at each meal, you can snack on nuts and seeds and, hummus and carrot sticks etc. in between meals to get your protein for the day.
Don't freak out, you don't have to be a full-on vegetarian to be "vegetarian friendly". You can have eggs and cheese in moderation, so long as there are no health issues.
I like to revamp recipes. Take for example the California Pizza Kitchen Sedona White Corn Tortilla Soup
CPK Sedona White Corn Tortilla Soup
I add shelled edamame for extra protein and blend in with the corn (corn also has protein). I add a little extra organic chicken broth (Costco or Whole Foods 365 for best price) - or vegetable broth (don't have to be a "strict" vegetarian - no health reasons to be a "strict" vegetarian). Toast up strips of whole wheat tortillas or corn tortillas for topping. Also at the end, add diced avocado and fresh cilantro. I make this batch usually on a Saturday with crusty whole grain (more protein) French bread - love Panera's, and usually have extra for the week for lunch.
Another one of my "go to" vegetarian meals include hummus. There are all sorts of delicious, tasty variations of hummus including roasted red pepper, black olive etc. And hummus doesn't just include garbanzo beans. CPK has a Tuscan hummus recipe online with white beans and so does Bobby Flay on Food TV
Flatbread with White Bean Hummus
Or Black Bean Hummus - check out this WF recipe
Black Bean Hummus
WF has an amazing whole-wheat flat bread to make "middle-eastern" pizzas. Top flat bread with hummus of your choice, add tomato, cucumber, raw onion - heck, put whatever you want on it, carmelized onions, black olives etc.
For the Gourmet in you. This is great any time of day...Breakfast, Brunch, Lunch, or Dinner.
Ev's Kicked-Up Eggs Benedict
Make a tomato based gravy:
Heat 1 tbs EVOO (extra virgin olive oil) add
2 tbs of diced onion
1 minced garlic clove (you decide how big)
1/4 c diced red bell pepper
sautee until softened
add 1 tbs flour
Cook for 1 minute
add
2 roma tomatoes - diced
cook for a couple of minutes till softened - wisk if you see lumps
simmer for about 15 min.
Blend with immersion blender or regular blender to smooth out
Other ingredients:
large spinach leaves
sautee red onion round slices
sautee mushroom slices
a poached egg or over-easy, over-medium egg
1/2 slice Havarti cheese
or
slice of fresh mozarella
slice of toasted whole grain french bread
Assemble
Slice of toast
top with spinach, onion, mushroom, cheese, egg, sauce, add more mushrooms on top if you'd like.
Yumolicious
Thanks for reading Healthy Food Bytes.
Enjoy
Thanks for reading Healthy Food Bytes
One of the questions people ask me most is, "how am I going to get in more plant based meals?" One way is to add one vegetarian meal per day or a few vegetarian meals per week. Eating a vegetarian breakfast is a no-brainer - whole grain waffles, cereal with rice milk, oatmeal etc, fruit and nuts. But a vegetarian lunch or dinner is more challenging. Think outside the box for a meal that provides a complete protein. Although, there is no need to eat protein at each meal, you can snack on nuts and seeds and, hummus and carrot sticks etc. in between meals to get your protein for the day.
Don't freak out, you don't have to be a full-on vegetarian to be "vegetarian friendly". You can have eggs and cheese in moderation, so long as there are no health issues.
I like to revamp recipes. Take for example the California Pizza Kitchen Sedona White Corn Tortilla Soup
CPK Sedona White Corn Tortilla Soup
I add shelled edamame for extra protein and blend in with the corn (corn also has protein). I add a little extra organic chicken broth (Costco or Whole Foods 365 for best price) - or vegetable broth (don't have to be a "strict" vegetarian - no health reasons to be a "strict" vegetarian). Toast up strips of whole wheat tortillas or corn tortillas for topping. Also at the end, add diced avocado and fresh cilantro. I make this batch usually on a Saturday with crusty whole grain (more protein) French bread - love Panera's, and usually have extra for the week for lunch.
Another one of my "go to" vegetarian meals include hummus. There are all sorts of delicious, tasty variations of hummus including roasted red pepper, black olive etc. And hummus doesn't just include garbanzo beans. CPK has a Tuscan hummus recipe online with white beans and so does Bobby Flay on Food TV
Flatbread with White Bean Hummus
Or Black Bean Hummus - check out this WF recipe
Black Bean Hummus
WF has an amazing whole-wheat flat bread to make "middle-eastern" pizzas. Top flat bread with hummus of your choice, add tomato, cucumber, raw onion - heck, put whatever you want on it, carmelized onions, black olives etc.
For the Gourmet in you. This is great any time of day...Breakfast, Brunch, Lunch, or Dinner.
Ev's Kicked-Up Eggs Benedict
Make a tomato based gravy:
Heat 1 tbs EVOO (extra virgin olive oil) add
2 tbs of diced onion
1 minced garlic clove (you decide how big)
1/4 c diced red bell pepper
sautee until softened
add 1 tbs flour
Cook for 1 minute
add
2 roma tomatoes - diced
cook for a couple of minutes till softened - wisk if you see lumps
simmer for about 15 min.
Blend with immersion blender or regular blender to smooth out
Other ingredients:
large spinach leaves
sautee red onion round slices
sautee mushroom slices
a poached egg or over-easy, over-medium egg
1/2 slice Havarti cheese
or
slice of fresh mozarella
slice of toasted whole grain french bread
Assemble
Slice of toast
top with spinach, onion, mushroom, cheese, egg, sauce, add more mushrooms on top if you'd like.
Yumolicious
Thanks for reading Healthy Food Bytes.
Enjoy
Thanks for reading Healthy Food Bytes
Thursday, April 2, 2009
Anti-Inflammation Diet
Scientists and doctors now believe that inflammation is the culprit to many illnesses including cancer, Alzheimer's and Parkinson's disease, heart disease and many auto-immune diseases. Over time, chronic inflammation causes damage to healthy tissue. When the immune system is in constant activation to fight pathogen and and repair damaged tissue, the immune system gets out of balance and mistakenly attacks normal tissue as in autoimmune disease such as type 1 diabetes, rheumatoid arthritis and lupus.
So what causes chronic inflammation? Genetic predisposition may be a culprit - but weather that gene gets turned on depends on the individual lifestyle. Chronic stress and lack of exercise (there's no way around it folks, you gotta exercise) can cause inflammation. But what you eat on a daily basis is probably the main contributor to inflammation.
What can you do about it? You can reduce inflammation by avoiding fried, broiled and grilled foods. These cooking methods can overload the body's natural capacity to remove AGEs - a class of toxins you absorb while eating foods prepared like these. These cooking methods have not only been linked to inflammation, but also directly to insulin resistance, diabetes, vascular and kidney disease and Alzheimer's disease. So, cook food in a way that does not form these toxins. Low heat and simmering are better methods for cooking. On a side note, studies have shown that cutting AGEs in the diet of laboratory animals by half has expanded their lifespan.
Let's talk about the actual food you should be eating to reduce inflammation. Here are some tips:
- Get more healthy Omega-3 fats into your daily routine - extra virgin olive oil, salmon, black cod, grounded flax seeds (can sprinkle on cereal, oatmeal, or stir into a rice milk, almond milk etc.), walnuts - Google "food sources of omega-3"
- Avoid regular safflower, sunflower, corn, cottonseed, and vegetable oils. These are high in omega-6 fatty acids which synthesizes hormones that promote inflammation. These oils are in almost all snacks and in fast foods.
- Reduce intake of saturated fat - eat less butter, cream, cheese and other full-fat diary products.
- Avoid margarine, shortening, partially hydrogenated oils (in almost every processed food, crackers, cakes, cookies etc)
- Include avocados and a variety of nuts - walnuts, almonds, pecans, cashews.
- Avoid white refined foods
- Avoid highly processed foods
- Eat more protein from vegetables - beans, legumes, lentils, peas etc. - eat less animal based protein including dairy - especially if it's not fat free.
- Eat at least 40 grams of fiber per day. Eat more fruit - especially berries, and vegetables - especially beans.
- Read labels - buy packaged foods with at least 4 grams of fiber per serving
- Choose organic whenever possible
- Eat various colors of fruits and vegetables
- Eat crusiferous vegetables often (broccoli, cauliflower, cabbage)
- Drink white or green tea regularly
- Supplement your diet with a high potency, high quality vitamin. Sorry, Centrum doesn't quite qualify.
- Anti-inflammatory supplements include: turmeric, ginger, CoQ10, alpha-lipoic acid
- Drink 6-8 glasses of pure, clean water a day.
- Stay away from soft drinks of any kind
So what causes chronic inflammation? Genetic predisposition may be a culprit - but weather that gene gets turned on depends on the individual lifestyle. Chronic stress and lack of exercise (there's no way around it folks, you gotta exercise) can cause inflammation. But what you eat on a daily basis is probably the main contributor to inflammation.
What can you do about it? You can reduce inflammation by avoiding fried, broiled and grilled foods. These cooking methods can overload the body's natural capacity to remove AGEs - a class of toxins you absorb while eating foods prepared like these. These cooking methods have not only been linked to inflammation, but also directly to insulin resistance, diabetes, vascular and kidney disease and Alzheimer's disease. So, cook food in a way that does not form these toxins. Low heat and simmering are better methods for cooking. On a side note, studies have shown that cutting AGEs in the diet of laboratory animals by half has expanded their lifespan.
Let's talk about the actual food you should be eating to reduce inflammation. Here are some tips:
- Get more healthy Omega-3 fats into your daily routine - extra virgin olive oil, salmon, black cod, grounded flax seeds (can sprinkle on cereal, oatmeal, or stir into a rice milk, almond milk etc.), walnuts - Google "food sources of omega-3"
- Avoid regular safflower, sunflower, corn, cottonseed, and vegetable oils. These are high in omega-6 fatty acids which synthesizes hormones that promote inflammation. These oils are in almost all snacks and in fast foods.
- Reduce intake of saturated fat - eat less butter, cream, cheese and other full-fat diary products.
- Avoid margarine, shortening, partially hydrogenated oils (in almost every processed food, crackers, cakes, cookies etc)
- Include avocados and a variety of nuts - walnuts, almonds, pecans, cashews.
- Avoid white refined foods
- Avoid highly processed foods
- Eat more protein from vegetables - beans, legumes, lentils, peas etc. - eat less animal based protein including dairy - especially if it's not fat free.
- Eat at least 40 grams of fiber per day. Eat more fruit - especially berries, and vegetables - especially beans.
- Read labels - buy packaged foods with at least 4 grams of fiber per serving
- Choose organic whenever possible
- Eat various colors of fruits and vegetables
- Eat crusiferous vegetables often (broccoli, cauliflower, cabbage)
- Drink white or green tea regularly
- Supplement your diet with a high potency, high quality vitamin. Sorry, Centrum doesn't quite qualify.
- Anti-inflammatory supplements include: turmeric, ginger, CoQ10, alpha-lipoic acid
- Drink 6-8 glasses of pure, clean water a day.
- Stay away from soft drinks of any kind
Wednesday, March 18, 2009
Cancer Fighting Foods
“Certain foods supply chemical compounds that can work against cancer, using the same mechanisms as pharmaceutical drugs”, says David Servan-Schreiber, MD PhD, author of Anti-Cancer, A New Way of Life (Viking 2008).
So what should you do to increase your chances of NOT getting cancer?
Experts will agree…
Eat 5-9 servings of fruits and vegetables. I know. I sound like a broken record. Check out what’s in a serving on the link on the right hand side of this blog. The phytochemicals in fruit and veggies pack a serious punch against cancer.
Eat plenty of cruciferous veggies such as broccoli, cauliflower and cabbage, with their sulfur-containing compounds known as glucosinolates, isothiocyanates, and indole-3-carbino – they can be serious anti-cancer compounds. Promising studies have been done.
Eat plenty of stinky veggies from the allium family such as onions, garlic, chives, shallots, leeks. The sulfur compounds in these veggies reduce the carcinogenic effect of overcooked meats and kills cancer cells.
Some research shows that eating berries may slow the growth of blood vessels feeding a tumor. Add berries to spinach salad, add them to yogurt, put ‘em in your whole grain pancakes for a super sweet treat.
Switch to whole grains. Just do it.
Many studies show the benefits of whole-grains and cancer prevention. The phytoestrogens may protect against hormone-related cancers and oligosaccharides protect against colon cancer by lowering ph levels in the colon therefore not allowing for bad bacteria growth. Whole grains also don’t spike blood sugar levels which is associated with certain types of cancer. It also helps speed the elimination process – vital to colon cancer prevention.
Choose “whole” grain bread. Read the labels. It must list the word “whole” as the first ingredients.
Buy brown rice – practice, you can make it just as fluffy as white rice. Or, get a fool-proof rice cooker.
Use “whole” grain pasta. Keep trying until you find a brand you like. I like 365 Brand at Whole Foods – it’s cheap and it’s good. The secret is to keep it slightly “al dente”. Do not overcook pasta – you’ll increase your glycemic load and it doesn’t taste very good.
Experiment with different grains. Try quinoa, barley, oats, wild rice etc. Get yourself a recipe online and play around with it. My fave is http://www.foodtv.com/ or http://www.eatingwell.com/
Eat three – four servings per day of whole grains.
Eat fish high in Omega 3 – Salmon, sardines (yuk), mackerel (double yuck)…OK so eat Salmon at least twice a week. You’ll find many recipes online or try my salmon recipe for a full proof delicious salmon dinner in the archive file of this blog. Use left-over salmon for a cold salmon salad. Break apart salmon, add green onion, ginger, garlic for an Asian touch OR red onion, jalapeno, garlic, and red bell pepper for a Mexican touch OR celery, pickles, sweet onion (Mayan Sweet), garlic for a good ‘ol American touch. Mix chopped ingredients together with olive oil and salt and pepper to taste. Make a sandwich or serve on top of lettuce and little vinaigrette.
Omega-3s have been found to reduce certain cancer cells and cancer risks in both laboratory studies and human studies.
Drink two to four cups of green tea every day. Heard that before? Studies have shown that the antioxidant in tea has significant tumor reduction capabilities. You can steep tea and pour over ice for a delicious home made iced tea. Don’t buy the instant powder mix or prepared tea at the store – too much sugar and who knows what else. You can add a little agave nectar or honey to sweeten your homemade tea.
So what should you do to increase your chances of NOT getting cancer?
Experts will agree…
Eat 5-9 servings of fruits and vegetables. I know. I sound like a broken record. Check out what’s in a serving on the link on the right hand side of this blog. The phytochemicals in fruit and veggies pack a serious punch against cancer.
Eat plenty of cruciferous veggies such as broccoli, cauliflower and cabbage, with their sulfur-containing compounds known as glucosinolates, isothiocyanates, and indole-3-carbino – they can be serious anti-cancer compounds. Promising studies have been done.
Eat plenty of stinky veggies from the allium family such as onions, garlic, chives, shallots, leeks. The sulfur compounds in these veggies reduce the carcinogenic effect of overcooked meats and kills cancer cells.
Some research shows that eating berries may slow the growth of blood vessels feeding a tumor. Add berries to spinach salad, add them to yogurt, put ‘em in your whole grain pancakes for a super sweet treat.
Switch to whole grains. Just do it.
Many studies show the benefits of whole-grains and cancer prevention. The phytoestrogens may protect against hormone-related cancers and oligosaccharides protect against colon cancer by lowering ph levels in the colon therefore not allowing for bad bacteria growth. Whole grains also don’t spike blood sugar levels which is associated with certain types of cancer. It also helps speed the elimination process – vital to colon cancer prevention.
Choose “whole” grain bread. Read the labels. It must list the word “whole” as the first ingredients.
Buy brown rice – practice, you can make it just as fluffy as white rice. Or, get a fool-proof rice cooker.
Use “whole” grain pasta. Keep trying until you find a brand you like. I like 365 Brand at Whole Foods – it’s cheap and it’s good. The secret is to keep it slightly “al dente”. Do not overcook pasta – you’ll increase your glycemic load and it doesn’t taste very good.
Experiment with different grains. Try quinoa, barley, oats, wild rice etc. Get yourself a recipe online and play around with it. My fave is http://www.foodtv.com/ or http://www.eatingwell.com/
Eat three – four servings per day of whole grains.
Eat fish high in Omega 3 – Salmon, sardines (yuk), mackerel (double yuck)…OK so eat Salmon at least twice a week. You’ll find many recipes online or try my salmon recipe for a full proof delicious salmon dinner in the archive file of this blog. Use left-over salmon for a cold salmon salad. Break apart salmon, add green onion, ginger, garlic for an Asian touch OR red onion, jalapeno, garlic, and red bell pepper for a Mexican touch OR celery, pickles, sweet onion (Mayan Sweet), garlic for a good ‘ol American touch. Mix chopped ingredients together with olive oil and salt and pepper to taste. Make a sandwich or serve on top of lettuce and little vinaigrette.
Omega-3s have been found to reduce certain cancer cells and cancer risks in both laboratory studies and human studies.
Drink two to four cups of green tea every day. Heard that before? Studies have shown that the antioxidant in tea has significant tumor reduction capabilities. You can steep tea and pour over ice for a delicious home made iced tea. Don’t buy the instant powder mix or prepared tea at the store – too much sugar and who knows what else. You can add a little agave nectar or honey to sweeten your homemade tea.
Saturday, March 14, 2009
Avoid Overeating
Here are some quick steps to help you avoid overeating:
1 Eat high fiber fruits and vegetables. Fibrous foods will help you feel fuller without added saturated fat.
2 Try not to eat out of a box or package or while you are preoccupied with something else. Serve yourself a specific portion and eat slowly - start off by having a thankful mindset - I say grace - give yourself a relaxed time and enjoy your food. It takes about 20 minutes for the stomach to signal that the brain is full.
3. Don't skip meals. Skipping meals makes sets you up for a starvation mode and you'll end up eating more than what you should at one sitting.
4. When you are done, you're done. Don't eat your child's leftovers just to "finish" and not "waste food".
5. Walking outdoors after a meal is a great way to digest and set a mindset of satisfaction for the rest of the day.
1 Eat high fiber fruits and vegetables. Fibrous foods will help you feel fuller without added saturated fat.
2 Try not to eat out of a box or package or while you are preoccupied with something else. Serve yourself a specific portion and eat slowly - start off by having a thankful mindset - I say grace - give yourself a relaxed time and enjoy your food. It takes about 20 minutes for the stomach to signal that the brain is full.
3. Don't skip meals. Skipping meals makes sets you up for a starvation mode and you'll end up eating more than what you should at one sitting.
4. When you are done, you're done. Don't eat your child's leftovers just to "finish" and not "waste food".
5. Walking outdoors after a meal is a great way to digest and set a mindset of satisfaction for the rest of the day.
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