Published June 30th, 2008
in Nutrition.
Nutritionist and author Jonny Bowden has created several lists of healthful foods people should be eating but aren’t. But some of his favorites, like purslane, guava and goji berries, aren’t always available at regular grocery stores. I asked Dr. Bowden, author of “The 150 Healthiest Foods on Earth,” to update his list with some favorite foods that are easy to find but don’t always find their way into our shopping carts. Here’s his advice.
- Beets: Think of beets as red spinach, Dr. Bowden said, because they are a rich source of folate as well as natural red pigments that may be cancer fighters.
How to eat: Fresh, raw and grated to make a salad. Heating decreases the antioxidant power.
- Cabbage: Loaded with nutrients like sulforaphane, a chemical said to boost cancer-fighting enzymes.
How to eat: Asian-style slaw or as a crunchy topping on burgers and sandwiches.
- Swiss chard: A leafy green vegetable packed with carotenoids that protect aging eyes.
How to eat it: Chop and saute in olive oil.
- Cinnamon: Helps control blood sugar and cholesterol.
How to eat it: Sprinkle on coffee or oatmeal.
- Pomegranate juice: Lowers blood pressure and loaded with vitamin C and other antioxidants.
How to eat: Just drink it.
- Dried plums: Okay, so they are really prunes, but packed with cancer-fighting antioxidants.
How to eat: Wrapped in prosciutto and baked.
- Pumpkin seeds: The most nutritious part of the pumpkin and packed with magnesium; high levels of the mineral are associated with lower risk for early death.
How to eat: Roasted as a snack, or sprinkled on salad.
- Sardines: Dr. Bowden calls them “health food in a can.’’ They are high in omega-3’s, contain virtually no mercury and are loaded with calcium. They also contain iron, magnesium, phosphorus, potassium, zinc, copper and manganese as well as a full complement of B vitamins.
How to eat: Choose sardines packed in olive or sardine oil. Eat plain, mixed with salad, on toast, or mashed with dijon mustard and onions as a spread.
- Turmeric: The “superstar of spices,’’ it has anti-inflammatory and anti-cancer properties.
How to eat: Mix with scrambled eggs or in any vegetable dish.
- Frozen blueberries: Even though freezing can degrade some of the nutrients in fruits and vegetables, frozen blueberries are available year-round and don’t spoil; associated with better memory in animal studies.
How to eat: Blended with yogurt or chocolate soy milk and sprinkled with crushed almonds.
- Canned pumpkin: A low-calorie vegetable that is high in fiber and immune-stimulating vitamin A; fills you up on very few calories.
How to eat: Mix with a little butter, cinnamon and nutmeg.
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Published June 30th, 2008
in Nutrition.
There’s an interesting article in the New York Times today about those 100-calorie packages that are supposed to help us with portion control - since people consume more junk food from a large package than from a small one.
“But a study in Journal of Consumer Research suggests smaller packages can lead consumers to eat more, by blunting their wariness about how much they consume. In one experiment, students were primed to think about their body shape, then were given potato chips and left to watch television. They ate nearly twice as many chips when given nine small bags as when given two large ones. They also hesitated less before opening the small bags.
The authors took particular aim at “multipacks” of single-serve portions, like the Häagen-Dazs ice cream cups known as “Little Pleasures.” “Consumers may merrily consume the innocently small packages of Little Pleasures at an even higher pace,” they wrote, “leading to over-consumption.”
And here I thought you were only supposed to eat one!
Published May 19th, 2008
in Nutrition and Recipes.
Check out this recipe I found on the Whole Foods web site. It’s a great side idea for the spring and summer, since most of the ingredients are raw. Check it out!
Crunchy organic cabbage, carrots, green onions and chives form the foundation of this natural coleslaw alternative to the more common mayonnaise-based version. Flavored with buttermilk, apple cider vinegar and honey, the vinaigrette can be easily adjusted to please your preference for sweet or savory. Best when made a day ahead in order to allow the flavors to blend.
Serves 6-8
- 1 small head of organic Savoy or green cabbage, shredded (about 6 cups)
- 1 large organic carrot, grated (about 1 cup grated)
- 1/2 cup organic green onions, chopped (green part only)
- 1/4 cup minced fresh organic chives
- 1/4 cup organic buttermilk
- 2 to 3 tablespoons organic raw apple cider vinegar
- 1 1/2 tablespoons expeller pressed canola oil
- 1 teaspoon (or to taste) dry mustard powder
- 1 to 2 teaspoons organic unbleached sugar or mild honey
- 1 to 1 1/2 teaspoons sea salt, or to taste
- freshly ground black pepper, to taste
Place the cabbage, carrots, green onions and chives in a large mixing bowl. Stir to combine well. In a separate medium bowl, whisk together all remaining ingredients. Pour over the cabbage and stir to mix. Allow this salad to rest for at least two hours, if possible, to allow the flavors to blend. Before serving, adjust seasonings to your preference. This is delicious the next day.
Published May 19th, 2008
in Nutrition.
I think we’ve all known it for a while, but have chosen to turn a blind eye because it’s cheaper and easier to do so. But a recent article in the Washington Post indicates that factory farming is ruining our environment as well as the health of humans.
“The report acknowledges that the decades-long trend toward reliance on “concentrated animal feeding operations,” or CAFOs, has brought some benefits, including cheaper food. In 1970, the average American spent 4.2 percent of his or her income to buy 194 pounds of red meat and poultry annually. By 2005, typical Americans were spending 2.1 percent of their income for 221 pounds per year.
But the system has brought unintended consequences. With thousands of animals kept in close quarters, diseases spread quickly. To prevent some of those outbreaks — and to spur faster growth — factory farms routinely treat animals with antibiotics, speeding the development of drug-resistant bacteria and in some cases rendering important medications less effective in people.
It appears that the vast majority of U.S. antibiotic use is for animals, the commission noted, adding that because of the lack of oversight by the FDA and other agencies, even regulators can only estimate how many drugs are being given to animals.
The commission urges stronger reporting requirements for companies and a phaseout and then ban on antibiotics in farm animals except as treatments for disease, a policy already initiated in some European countries.”
I know that eating organic meat is more expensive, but perhaps it’s worth the investment.
Published May 19th, 2008
in Nutrition.
For those of you in the intown Atlanta area, there’s a Tea 101 class happenings at the Whole Foods on Ponce for FREE! Check it out!
Tea 101
Thursday, May 29th
6:30 p.m. Free
What is all this fuss about tea? Green Tea? White Tea? Red Tea? Is it healthy? Will it help me lose weight? Does it have magical properties? Join us for Tea 101: lead by the Minister of Southeast Commerce, Todd Rubin, for The Republic of Tea. This interactive class will expand your knowledge of tea processing, varieties, origins, caffeine content, health benefits, brewing techniques, history and ceremonies. Each variety will be tasted and discussed during the class. Discover for yourself the “Way of Tea”. Please RSVP at Customer Service. Seating is limited.
Published March 21st, 2008
in Nutrition.
My life in the kitchen changed once I got good knives.
Seriously.
Here are some fun videos from the Food Network on knife skills and how to pick a good knife.
Published March 21st, 2008
in Nutrition.
Spring has sprung and it’s time to stock up on the bounty of seasonal goodies on sale soon at your local farmers markets.
Here’s a quick refresher on what you should be looking for:
Veggies:
- Asparagus
- Artichokes
- Avocado
- Carrots
- Celeriac
- Chives
- Collards
- Fava beans
- Fennel
- Morels
- Mustard Greens
- New Potatoes
- Spinach
- Spring Baby Lettuce
- Sugar Snap Peas
- Vidalia Onions
- Watercress
Fruits
- Apricots
- Strawberries
- Mangoes
- Pineapple
Just think of all the new recipes you can make with these seasonal goodies. And not a minute to soon because I, for one, am ready for some lighter fare!
Published March 21st, 2008
in Nutrition and Recipes.
Once again, Matt has come through with another amazing recipe.
This chili is really easy to assemble and is just the trick for a quick and filling meal. This recipe makes a large pot of chili that you can easily take to office to reheat for lunch. Have a salad on the side and you’ve got yourself a complete meal.
Ingredients:
2 onions, chopped and browned
2 cans diced tomatoes
4 cans of organic beans (your choice of beans)
2-3 chipotle peppers finely diced in adobo sauce
1 package of firm or extra firm tofu
2 teaspoons of ground cumin
1 package frozen corn
salt to taste
Directions:
1. Select a large pot with a lid. Saute the chopped onions until brown.
2. Add tomatoes.
3. Add beans. Make sure you rinse the beans well, before adding them to the pot. *Make sure that you buy cans of organic beans. They are cooked with seaweed and won’t make you so gassy.
4. Add chipotle peppers and some of the adobo sauce. *Make sure you remove the seeds from the peppers.
5. Add the tofu. You can dice it up or simply crumble it.
6. Add the cumin and then salt to taste.
7. After combining all the ingredients, simmer on low heat for about 30 minutes to an hour, covered.
8. Turn off the heat and add the corn.
You can add a little cheese on top when you serve your chili.
Enjoy!
Published March 5th, 2008
in Nutrition.
When I told my Mom that I was cutting several things out of my diet at the beginning of the year, she got right on board and created this awesome chicken dish. When I tasted it, I was amazed at how good it was. So I wanted to share this recipe with you. The best part is that it only takes 15 mins to put together and then you just let it cook for 1 hr. Oh, and this is enough chicken for a whole week! So for those of you who like to make a big batch of something and then reheat for dinner, this is perfect. Or else, you can always freeze some of it and have it later.
Mom’s Awesome Chicken Recipe
1 large onion finely chopped
1 Tablespoon olive oil
9 carrots peeled and roughly chopped
5 stalks of celery roughly chopped
2 lbs of boneless and skinless chicken thighs
2 small bay leaves (or one large one)
salt & pepper to taste
10 cloves of garlic, peeled
20-25 prunes (trust me on this; it will taste awesome)
1. Get out a large soup pot with a lid.
2. Peel and chop the onion. Saute the onion in the soup pot until it starts to brown a bit.
3. Add the carrots and celery to the onions (just let them be on top of the onions).
4. Lay the chicken thighs on top of the onions, carrots and celery.
5. Pour cold water over the whole mixture. I would say add enough water so that the chicken is about 1/2 way covered. Remember, you’re not making soup. 
6. Add salt & pepper to taste. Add the bay leaf.
7. Bring the mixture to a boil and then turn to low heat for 1 hour.
8. After an hour, turn off the heat. Add the garlic and prunes and stir. Let it sit on the stove for another hour or so and voila!!
I love to have this chicken over brown rice or buckwheat - it makes for a great lunch or dinner. Enjoy!! Thanks, Mom!
Published February 14th, 2008
in Nutrition.
Thinking of having a chicken burrito from Chipotle?
Maybe a chocolate smoothie from Jamba Juice?
Or even some nachos at the game?
Well….Men’s Health has compiled this handy list of waist-line offenders. It’ll make you think twice for sure!
