Archive for Food
More superfoods
Posted by: | CommentsGreat sources of anti-oxidants (aka superfoods), as recommended by the Mayo Clinic:
* Berries: Blueberries, blackberries, raspberries, strawberries and cranberries
* Beans: Small red beans and kidney, pinto and black beans
* Fruits: Many apple varieties (with peels), avocados, cherries, green and red pears, fresh or dried plums, pineapple, oranges, and kiwi
* Vegetables: Artichokes, spinach, red cabbage, red and white potatoes (with peels), sweet potatoes and broccoli
* Beverages: Green tea, coffee, red wine and many fruit juices
* Nuts: Walnuts, pistachios, pecans, hazelnuts and almonds
* Herbs: Ground cloves, cinnamon or ginger, dried oregano leaf and turmeric powder
* Grains: Oat-based products
* Dessert: Dark chocolate
Trailer for Food documentary film
Posted by: | CommentsNutrition for children – a plug
Posted by: | CommentsMore super foods
Posted by: | Comments…from Dr. Steven Pratt’s book, SuperFoods RX, Fourteen Foods That Will Change Your Life:
beans
blueberries
broccoli
oats
oranges
pumpkin
salmon
soy
spinach
Tea (green or black)
tomatoes
turkey
walnuts
yogurt
I personally would take out turkey and salmon (specifically, the farmed varieties) from the list, and replace them with kale, flax, sunflower seeds. Instead of yogurt, I’d put kefir in.
Going nuts
Posted by: | Comments“Many people have avoided nuts because of their high fat content, but the fat in nuts, including peanuts, is mainly unsaturated, and walnuts in particular are a good source of omega-3 fatty acids. Controlled feeding studies show that nuts improve blood cholesterol ratios, and epidemiological studies indicate that they lower the risk of heart disease and diabetes. Also, people who eat nuts are actually less likely to be obese; perhaps because nuts are more satisfying to the appetite, eating them seems to have the effect of significantly reducing the intake of other foods.”
- Walter C. Willett and Meir J. Stampfer, professors of epidemiology and nutrition at the Harvard School of Public Health.
Kitchari (Ayurveda) recipe
Posted by: | CommentsPrep time: 30 minutes
Servings: 3
1 cup basmati rice
½ cup mung beans (whole, soaked overnight)
6 cups boiling water
¼ teaspoon turmeric
1 pinch asafoetida (a spice also called hing—available at Indian groceries)
1 cup chopped vegetables, such as zucchini, carrots, cauliflower, or anything you choose (optional)
1 teaspoon ground cumin, coriander, or any other spices you choose (optional
1. Combine the rice with the mung beans and wash twice.
2. Place rice and beans into boiling water, adding the turmeric and asafoetida.
3. Cook over medium heat until the water is mostly absorbed.
4. Add one more cup of lukewarm water, vegetables, and optional spices if you’re using them. The final dish should be a stew with a very moist and soft consistency.
From: Ayurveda for Women: A Guide to Vitality and Health
(Healing Art Press, 2000), by Dr. Robert E. Svoboda
A slice of life
Posted by: | CommentsEnriched White Bread Ingredients:
Enriched wheat flour [flour, barley malt, ferrous sulfate (iron), B vitamins (niacin, thiamine mononitrate (B1), riboflavin (B2), folic acid)], water, high-fructose corn syrup, butter. Contains 2% or less of: salt, whey, partially hydrogenated soybean and cottonseed oil, yeast, soy flour, wheat gluten, ethoxylated mono and diglycerides, mono and diglycerides, calcium sulfate, nonfat milk, soy fiber, natural and artificial flavors, dicalcium phosphate, nium phosphate, dough conditioners (sodium stearoyl lactylate, alpha amylase, calcium iodate, calcium dioxide), datem, monocalcium phosphate, cellulose gum, guar gum, yeast nutrient (ammonium sulfate), calcium carbonate, enzymes, vinegar, calcium propionate (to retain freshness).
1 slice: Calories: 80; Total Fat: 1 g; Protein: 2 g; Total Carbohydrate: 14 g; Fiber: 0 g; Sodium: 200 mg.
Whole-Wheat Bread Ingredients:
Organic whole wheat flour, water, honey, wheat gluten, pressed canola oil, sea salt, yeast, ascorbic acid.
1 slice: Calories: 101; Total Fat: 0.8 g; Protein: 5.4 g; Total Carbohydrate: 21.8 g; Fiber: 3.3 g; Sodium: 138.1 mg.
You decide.
Basic food stats: why we’re overweight
Posted by: | Comments57 percent of most Americans’ calories come from only three foods: refined grains, vegetable oils and added sugar. (They are called by many names: donut, slice of bread, pizza, pretzel, cookie, cake – all basically made from these three components plus color and flavoring.)
73 percent of Americans were deficient in zinc, 65 percent didn’t get enough calcium, 56 percent were low on vitamin A, 54 percent were below recommended levels of B6, 39 percent were iron deficient…
Flour, Oil, Sugar, and Salt — The Four Toxic Avengers.
Vegetables you need to buy organic
Posted by: | CommentsProduce that you should buy organic (fruits and vegetables with high pesticide levels):
Apples
Bell Peppers
Celery
Cherries
Grapes (imported)
Nectarines
Peaches
Pears
Potatoes
Red Raspberries
Spinach
Strawberries
The following are the lowest in pesticides:
Asparagus
Avocados
Bananas
Broccoli
Cauliflower
Corn (sweet)
Kiwi
Mangos
Onions
Papaya
Pineapples
Peas (sweet)
The produce ranking was developed by analysts at the not-for-profit Environmental Working Group (EWG) based on the results of more than 100,000 tests for pesticides on produce
collected by the U.S. Department of Agriculture and the U.S. Food and Administration between 1992 and 2001. The description of criteria used in developing the rankings is available at www.foodnews.org.
Portion size vs serving size: how portion distortion affects weight gain
Posted by: | CommentsWhat’s the difference between a “portion” and a “serving?”
Here’s the official definition:
A “portion” can be thought of as the amount of a specific food you choose to eat for dinner, snack, or other eating occasion. Portions, of course can be bigger or smaller than the recommended food servings.
A “serving” is a unit of measure used to describe the amount of food recommended from each food group. It is the amount of food listed on the Nutrition Facts panel on packaged food or the amount of food recommended in the Food Guide Pyramid and the Dietary Guidelines for Americans.
Why does it matter anyway? Because confusing these two terms can lead to weight gain. Check out this link on portion distortion:
New additions to the “Portion Distortion Interactive Quiz” section of the National Heart, Lung, and Blood Institute’s (NHLBI) Web Site show the difference in size and calories between portions offered 20 years ago and what is often a standard serving today.
“This site not only teaches people how portion sizes have changed and calories have increased, but also the amount of physical activity one has to do to burn up those extra calories,” said Karen Donato, S.M., R.D., coordinator of NHLBI’s Obesity Education Initiative.
This is an extremely useful site in understanding how the marketing of food has changed our lives.
