Latest Research

After reading this article from NPR, this is a great time to mention research and results.

The Full-Fat Paradox: Whole Milk May Keep Us Lean

Science and research are wonderful, absolutely necessary, and at times contradictory to what you've believed or been told for years. There are hundreds if not thousands of research articles published daily that do not make the news. It takes a story that's a little controversial to really hit the headlines. 

I do believe that full-fat products can keep people lean when those people are eating a healthy, diverse diet. Full-fat products can be beneficial to those not getting enough calories and questionable to people with health concerns. The problem with news outlets promoting parts of research studies - not pointing my finger at this one - is that some people take that as a free pass to eat all the dark chocolate they want or skip high-intensity exercise or never eat a specific food again. When you read stories like this, stop and consider your diet and how this may or may not fit in with what you are already doing. For example, we drink skim milk in our house (if we're not drinking almond, soy or coconut milk) and most of the time eat full-fat cheese since the low-fat products often include added ingredients. Will I switch to full-fat milk? No, I don't like the taste. Will I now eat full-fat cheese with a little less guilt? You betcha!

Action Alert: Keep reading nutrition research articles, but use it as a tool to make better decisions not as a free pass to eat something you want or skip something you don't like!

For Further Reading: Many people skip dairy altogether for a number of reasons, "Dairy Food Substitutes—The Sky's The Limit."

Natural All-Purpose Cleaner

This is somewhat food related as one of the ingredients comes from "foods that fuel us" — oranges! If you eat oranges, re-use the peels before composting or tossing. 

 

 

Here's the plan:

• Stuff an empty mason jar with orange peels.
• Fill it with vinegar.
• Let sit for two weeks.
• Strain the lovely orange-smelling liquid into a spray bottle, dilute to your liking and start cleaning!

Safe, effective, inexpensive and non-toxic. You may have seen this idea on Pinterest or elsewhere. Well now is the time to make it if you haven't already.

We care about the foods we put in our bodies; we need to also be concerned with the chemicals we expose our bodies to! Every healthy change, no matter how small, is a step in the right direction.

Action Item: Next time you eat an orange, keep the peel and prepare to make a bath of all-natural cleaner.

For Further Reading: 66 All-Natural Cleaning Solutions (I just found this article, but plan to keep it handy!)

Bye-bye, Salt Shaker

Cutting back on salt is easier than you think. By now, you've probably checked all of your packaged foods and you read labels before purchasing new items at the store, but you may be in a quandary about how to season your foods. Do not despair, healthier options abound. Even better, info from the Cleveland Clinic states that, "The preference for salt is learned meaning you can unlearn your craving. By reducing your craving for salt you can learn to appreciate new flavors and flavor combinations. Start by adding fresh fruits, vegetables, whole grains and legumes (dried beans, lentils, split peas) into your reduced-sodium diet. Make it a goal to incorporate these naturally low-sodium foods over most convenience foods on a daily basis. Gradually experiment with salt-free herbs and spices into your favorite recipes. Soon you won't even miss the taste for salt."

Salt itself is not bad; an overabundance of salt is what causes health problems. Remember that the Dietary Guidelines for Americans recommends consuming no more than 2,300mg of sodium per day. This is roughly 1 tsp. of salt per day.

I've included some links below about salt-alternatives (herbs and spices) and salt-substitutes (no-sodium or low-sodium versions of salt) and sea salt. Here's a recipe for Salt Free Spicy Seasoning Blend. Read the articles and see what salt/salt-free option is best for you. My sister started using Mrs. Dash and really likes all the different options. Sometimes we use light salt on popcorn, but I read in one of the links below that nutritional yeast may be a good option. You'll have to read to learn more! The goal is to learn to enjoy your food without much salt. There are so many spices and herbs to choose from and so many with additional health benefits (foods that fuel you!), that you'll soon wonder why you didn't cut back on salt sooner.

Action Item: Take the salt shaker off the table and put it out of view. Leave it in the cupboard for use in cooking, but not to add to the food on your plate.

For Further Reading: Salt Substitutes, No Sodium? No Problem!, Is Sea Salt or Salt Substitute Healthier, Salt and Low-Sodium Substitutes

INFObite

My weekly email from Meatless Monday included this link to an online recipe book to celebrate Heart Health Month. You should check it out too!

Community Supported Agriculture (CSA)

Our most recent CSA delivery.

Ever find yourself buying the same fruits and vegetables at the store and sticking to the same recipes? Probably so. We all do; that may be why you're reading this, searching through magazines and trying new foods at restaurants. One way to break out of that rut, is to get food from a Community Supported Agriculture (CSA). CSA allows city residents to have direct access to high quality, fresh produce grown locally by regional farmers. Good for you, good for the farmer and good for the environment.

Many of you may grow your own vegetables in the summer, get vegetables from family members who do grow their own or have easy access to local farmers and their products. If so, you may not want or need a CSA. For others, like me, a CSA delivery is a beautiful thing!

I've been wanting to do this for years, but have not been able to for various reasons. Here in Albuquerque, I am now purchasing from Skarsgard Farms. They deliver to the house weekly. We've only received two deliveries so far, but are really enjoying it. We'll likely receive a different combination of fruits and vegetables each week -- foods that are in season and that I might not have bought at the store. We ate some delicious pears last week which, for some reason, I had not been buying recently. So they've been a nice addition! And after having a big batch of kale in my weekly delivery, that's when I found the kale/quinoa/shrimp recipe. On sites like www.allrecipes.com, you can search by ingredients that you have to receive a list of possible recipes.


Personal note: There was a time when I would not eat anything green (except peas) and hardly any other vegetables for that matter besides maybe corn and potatoes! Ask my Mom. She has always enjoyed real food though; local Grainger County tomatoes are probably still here favorite. My point is that anyone can change; keep trying new foods and learning to appreciate new tastes. It can definitely be interesting!

Action Item: If you're interested in a CSA near you, check out www.localharvest.com.

For Further Reading: Benefits of Community Supported Agriculture and CSA: What It Is and Why You Should Join

Maple Syrup

Whether you're sweetening your oatmeal or baking, try delicious, satisfying maple syrup.
And especially with pancakes, unless you are topping them with fruit or another creative healthy option, definitely use maple syrup. You can't use regular syrup, right? It's full of high fructose corn syrup (HFCS)!

Maple Grades
Maple syrups get assigned different grades depending on their color. Grade A, tapped earliest in the season, is palest in color, with a mild taste. Late-season grade B, which we recommend, tends to be darker and richer. It's often called cooking maple, but you can pour it on anything. (Vegetarian Times Magazine)

I often hear "mmmm, maple syrup, BUT it's so expensive." It is expensive in relation to the fake syrup. It's also natural. It may offer health benefits. And in many cases it comes from family farms.

If price and/or calories are a true concern, here's a plan from the Physicians Committee for Responsible Medicine. Pure maple syrup is unquestionably delicious, but it's also high in calories and a bit expensive. To reduce the cost to your waistline and your wallet, try this fabulous blend. It is so easy to make, adds a bit of extra nutrition, and extends the maple syrup while retaining all of its magnificent flavor. It's the perfect topping for pancakes, waffles or French toast.

Makes about 1 cup

Ingredients

1/2 cup pure maple syrup
1/2 cup unsweetened applesauce

 

This is what Rodale news says about maple syrup: All types of sweeteners should be used in moderation, but turn to real maple syrup if you want a naturally sweet treat. It's lower in calories and packed with more minerals than honey, and may even ward off cancer and heart disease. In 2011, a pharmacist from the University of Rhode Island discovered 54 previously unknown compounds in maple syrup from Canada, many of which were anti-inflammatory (which protects your heart) and exhibited cancer-fighting antioxidant properties. Ironically, two of the antioxidants they found were later discovered to fight enzymes that lead to type 2 diabetes. When you're buying it, just make sure the label reads 100 percent maple syrup—not high-fructose corn syrup and "natural maple flavoring."

 

Action Item: Check your cabinets again (or your next shopping list). Is artificial syrup or maple syrup there? Remember that maple syrup is a sweetener, not a food group! Use it sparingly. It's a great idea to replace table sugars, HFCS, etc., but it's not a free pass to eat as much as you want.

 

For further reading: The Five Best and Worst Sweeteners and Is Pure Maple Syrup Healthy

Eat Real Food



I want to use today's post to remind you that healthy eating is a journey. Don't get bogged down with the "right" way or the "wrong" way. Please remember that no natural foods are taboo. Unless it's by doctor's orders or health reasons or your food journey does not include it (gluten-free, vegetarian, etc.); no real foods are off limits.

When I mention specific foods, it's only to bring them to your attention. A balanced diet that includes healthy, natural foods is the way to go. You are the only one who knows what is right and what works for your body. And if you are the cook in your family, then what's right for you is probably what's going to be right for everyone else. ha ha!

For anything I post - read it, think about it and see if you can and want to incorporate it in your diet. Try a recipe if it sounds good or don't. I do not have all the answers, but I sure do lots of reading, researching and experimenting. Hopefully that will help someone else not have to spend as much time on a subject or topic!

I've enjoyed hearing from some of you via email, text, comments and phone calls. It not only gives me good ideas of topics to post, but also introduces me to new things! Please keep the feedback coming.

So here's some good information for today from O Magazine. It's similar to the information that I posted in my first INFObite.

Make Your Own Junk Food

Sure, there are moments when no one can come between you and your potato chips. Which is why banning them isn't the goal -- it's making them at home. "Junk food is wonderful," says Michael Pollan, author of Cooked. "But it's become so cheap that we eat it too often. When we used to have to make it ourselves -- and a long time ago we did! -- there was a built-in check on overconsumption." Take French fries: You peel the potatoes, cut them into matchsticks, fry them in oil, and make a mess in your kitchen while you're at it. If you decide to go the DIY route, says Pollan, "you will not do that more than once a month -- I promise you."

Action Item: Work on your willpower muscle some more today. When you're hungry and in need of a snack, take time to make a beautiful bowl of yogurt and fruit or whole-wheat toast, peanut butter and banana. You're energy level and body will thank you!

 

For Further Reading: 10 Essential Rules to Healthy Eating (the entire article from O Magazine)