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.

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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.

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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.

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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.

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