Want to know why a certain vitamin or mineral is good for you? Want to know what foods to find it in and how much you need in your daily diet? Then check out Eating Well Magazine’s online Nutrient Library.
This resource features highlights on 27 essential nutrients and why they promote good health. The site even offers a Food Sources Table which tells you which foods are rich in the featured essential nutrients. You can then browse the website to find recipes that incorporate these foods.
If you want to know more about the vitamins and mineral required in your diet, what happens if you get too little or too much, and which foods offer the best nutrient composition, this is the place to look. I’ve taken entire courses on this material and can honestly say that the info. presented here is all most of us would ever need to know…
Check it out: http://www.eatingwell.com/health/nutrient_library/nutrient_library.html
Friday, December 19, 2008
Sunday, December 14, 2008
Seasons Eatings!
Some of my friends say I ruin the holidays with all my talk of healthy eating, moderation and compensation for over-indulgence with physical activity. I want to thank my Mother-in-law for the following instructional guide to making the most out of the holiday season. Enjoy!
HOLIDAY EATING TIPS from Nancy:
1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave
immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. It's rare... You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog'oholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car
with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the
buffet table while carrying a 10-pound plate of food and a vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the
center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert?
Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start
over, but hurry, January is just around the corner. Remember this motto to live by: "Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, body thoroughly used up, totally worn
out and screaming 'WOO-HOO, what a ride!'"
So, to be clear, the views expressed in this post are not necessarily those of the blogger. Pretty much do the exact opposite of these tips and you'll respect yourself on New Years Day!!!
Happy Holidays.
HOLIDAY EATING TIPS from Nancy:
1. Avoid carrot sticks. Anyone who puts carrots on a holiday buffet table knows nothing of the Christmas spirit. In fact, if you see carrots, leave
immediately. Go next door, where they're serving rum balls.
2. Drink as much eggnog as you can. And quickly. It's rare... You cannot find it any other time of year but now. So drink up! Who cares that it has 10,000 calories in every sip? It's not as if you're going to turn into an eggnog'oholic or something. It's a treat. Enjoy it. Have one for me. Have two. It's later than you think. It's Christmas!
3. If something comes with gravy, use it. That's the whole point of gravy. Gravy does not stand alone. Pour it on. Make a volcano out of your mashed potatoes. Fill it with gravy. Eat the volcano. Repeat.
4. As for mashed potatoes, always ask if they're made with skim milk or whole milk. If it's skim, pass. Why bother? It's like buying a sports car
with an automatic transmission.
5. Do not have a snack before going to a party in an effort to control your eating. The whole point of going to a Christmas party is to eat other people's food for free. Lots of it. Hello?
6. Under no circumstances should you exercise between now and New Year's. You can do that in January when you have nothing else to do. This is the time for long naps, which you'll need after circling the
buffet table while carrying a 10-pound plate of food and a vat of eggnog.
7. If you come across something really good at a buffet table, like frosted Christmas cookies in the shape and size of Santa, position yourself near them and don't budge. Have as many as you can before becoming the
center of attention. They're like a beautiful pair of shoes. If you leave them behind, you're never going to see them again.
8. Same for pies. Apple, Pumpkin, Mincemeat. Have a slice of each. Or if you don't like mincemeat, have two apples and one pumpkin. Always have three. When else do you get to have more than one dessert?
Labor Day?
9. Did someone mention fruitcake? Granted, it's loaded with the mandatory celebratory calories, but avoid it at all cost. I mean, have some standards.
10. One final tip: If you don't feel terrible when you leave the party or get up from the table, you haven't been paying attention. Re-read tips; start
over, but hurry, January is just around the corner. Remember this motto to live by: "Life should NOT be a journey to the grave with the intention of arriving safely in an attractive and well preserved body, but rather to skid in sideways, chocolate in one hand, body thoroughly used up, totally worn
out and screaming 'WOO-HOO, what a ride!'"
So, to be clear, the views expressed in this post are not necessarily those of the blogger. Pretty much do the exact opposite of these tips and you'll respect yourself on New Years Day!!!
Happy Holidays.
Thursday, December 4, 2008
Don't just believe what you read...
It seems one cannot open a newspaper or magazine, turn on the television or log on to their computer without being inundated with health-related news. Countless publications and websites are dedicated to informing the public about everything from drug efficacy to nutrition advice, often presenting conflicting information. Some sources seem reputable, others may not. How do you sort out the fact from the fiction?
Check out Health News Review.org. I first heard about this website from a spot on NPR’s Morning Edition and am very impressed. This project, supported by The Foundation for Informed Medical Decision Making, was established to improve the accuracy of health reporting and help consumers make informed decisions about health care. Reviewers are qualified members of the medical and public health fields, with the appropriate credentials to be authorities on health-related topics. They review news stories which make specific claims with regard to treatments, procedures, drugs, vitamins and nutritional supplements, and diagnostic/screening tests and score them based on a standardized rating system. Articles are given “stars” based on how they fair on 10 different criteria, specifically:
1. Availability of treatment/product/test/procedure
2. If and how costs are mentioned in the article
3. If there is evidence of “disease mongering” in the story
4. Does the article grasp the quality of the evidence? (e.g. adequately point out limitations)
5. How harmful evidence of treatment/test/product/procedure is reported
6. Does the article establish true “novelty” of approach (is it really new information?)
7. How the benefits of the treatment/test/product/procedure are framed (through objective, quantitative data)
8. Whether the article seems to rely solely or largely on a news release
9. Is information from an independent source or are potential conflicts of interest reported?
10. Whether or not alternative options are presented.
This website is clearly a great resource to investigate health claims-- Access it for yourself at: http://www.healthnewsreview.org/
Check out Health News Review.org. I first heard about this website from a spot on NPR’s Morning Edition and am very impressed. This project, supported by The Foundation for Informed Medical Decision Making, was established to improve the accuracy of health reporting and help consumers make informed decisions about health care. Reviewers are qualified members of the medical and public health fields, with the appropriate credentials to be authorities on health-related topics. They review news stories which make specific claims with regard to treatments, procedures, drugs, vitamins and nutritional supplements, and diagnostic/screening tests and score them based on a standardized rating system. Articles are given “stars” based on how they fair on 10 different criteria, specifically:
1. Availability of treatment/product/test/procedure
2. If and how costs are mentioned in the article
3. If there is evidence of “disease mongering” in the story
4. Does the article grasp the quality of the evidence? (e.g. adequately point out limitations)
5. How harmful evidence of treatment/test/product/procedure is reported
6. Does the article establish true “novelty” of approach (is it really new information?)
7. How the benefits of the treatment/test/product/procedure are framed (through objective, quantitative data)
8. Whether the article seems to rely solely or largely on a news release
9. Is information from an independent source or are potential conflicts of interest reported?
10. Whether or not alternative options are presented.
This website is clearly a great resource to investigate health claims-- Access it for yourself at: http://www.healthnewsreview.org/
Saturday, November 29, 2008
Hormones and Antibiotics, Oh My!
Consumers, beware! Don’t believe everything you read on the label.
Due to concern over growth hormones and antibiotic accumulation, many companies have started labeling their products as “Hormone Free” or “Raised Without Antibiotics.” While this trend may have begun as a means to help us avoid taking in excess toxins with potential long-term consequences, this has evolved into a mere marketing ploy. For example, Tyson Chicken has recently “come clean” about their practice of labeling chicken as “Raised Without Antibiotics” even though they do, in fact, inject their chickens with them. They skirt the issue by injecting the birds before they are hatched so that their claim is still technically true. Shady.
With regard to “Hormone-free “milk, you simply have to trust the producer. The hormones in question occur naturally in cows, so it would be nearly impossible to test for the addition of extra, synthetic ones. Producers have to sign an affidavit stating that they don’t inject these hormones (specifically, rGBH), but who trusts corporations these days… Monsanto, the company that manufactures the synthetic hormone, claims that milk from these cows is just as safe as the all-natural variety. Maybe we should just believe them—I’m sure they have our best interest at heart (*wink*)
Friday, November 28, 2008
Sweet Potato Muffins
I baked up a batch of some fabulously healthy, yet terribly delicious muffins this morning and thought I’d share my recipe!
Sweet Potato Muffins
You’ll need:
2 small sweet potatoes
2 eggs
1/3 c. canola oil
1 large apple, peeled and diced
1c. AP flour
1c. whole wheat flour
¼ c. ground flaxseed meal
2 tbsp. pumpkin pie spice
1 tsp. baking powder
1 tsp. baking soda
½ tsp. salt
Preheat oven to 400 degrees.
Bake or microwave the sweet potatoes until tender and scoop out the flesh (you’ll need about 1 cup). Mash or puree potato until smooth, then add the eggs, oil and apple.
Mix the dry ingredients thoroughly, then add to sweet potato mixture and stir until just combined.
Spoon into greased muffin or mini muffin pan and bake 10 minutes for mini muffins, 15 to 20 minutes for full sized (or until toothpick inserted into center comes out clean).
Enjoy!
Monday, November 24, 2008
Tonight's Tasty Supper
No pics available because we ate it all...
Check out this month's Eating Well (I swear we'd starve without this magazine) for a delicious Ethiopian-inspired Lentil Stew... Magazine is in the bedroom (along with a sleeping baby), so let's see if I can get it from memory-- I tweaked it a bit anyway...
1 cup of green lentils, rinsed, sorted
1 cup frozen edamame
2 tbsp. olive oil
1 small red onion, chopped
2 tbsp. minced garlic
1 tbsp. fresh mint, chopped
2 tbsp. fresh parsley, chopped
1 16oz. can diced tomatoes
6 tbsp. lemon juice
1/4 cup quick cooking barley*
1/2 tbsp. ground chili pepper
1 tsp. smoked paprika*
1/2 tbsp. ground cumin
1 tsp. ground cardamom*
1 tsp. cinnamon
dash Kosher salt*
dash ground clove
2 16oz. cans reduced sodium chicken broth* (because I left it cooking on high while bathing the baby and it soaked up all the water-- but I think this was a tasty addition)
Cook lentils in a small sauce pan (enough water to cover about an inch over the lentils) until tender
Heat olive oil over medium heat. Add garlic and onions-- cook until translucent (5 minutes). Add tomatoes, edamame, spices, lemon juice, barley and one can of broth. Reduce heat and simmer until barley is cooked (10 minutes). Add mint and parsley. Add more broth as needed.
I served it with a loaf of crusty whole grain bread from the bakery.
Delish!!!!
*my additions
Check out this month's Eating Well (I swear we'd starve without this magazine) for a delicious Ethiopian-inspired Lentil Stew... Magazine is in the bedroom (along with a sleeping baby), so let's see if I can get it from memory-- I tweaked it a bit anyway...
1 cup of green lentils, rinsed, sorted
1 cup frozen edamame
2 tbsp. olive oil
1 small red onion, chopped
2 tbsp. minced garlic
1 tbsp. fresh mint, chopped
2 tbsp. fresh parsley, chopped
1 16oz. can diced tomatoes
6 tbsp. lemon juice
1/4 cup quick cooking barley*
1/2 tbsp. ground chili pepper
1 tsp. smoked paprika*
1/2 tbsp. ground cumin
1 tsp. ground cardamom*
1 tsp. cinnamon
dash Kosher salt*
dash ground clove
2 16oz. cans reduced sodium chicken broth* (because I left it cooking on high while bathing the baby and it soaked up all the water-- but I think this was a tasty addition)
Cook lentils in a small sauce pan (enough water to cover about an inch over the lentils) until tender
Heat olive oil over medium heat. Add garlic and onions-- cook until translucent (5 minutes). Add tomatoes, edamame, spices, lemon juice, barley and one can of broth. Reduce heat and simmer until barley is cooked (10 minutes). Add mint and parsley. Add more broth as needed.
I served it with a loaf of crusty whole grain bread from the bakery.
Delish!!!!
*my additions
Saturday, November 15, 2008
Stuffed Squash... Yum!
Perfect Fall Recipe: Stuffed Acorn Squash
(adapted from Eating Well)
You'll Need:
3 medium sized Acorn Squash
1/2 lb. lean ground sausage (I use Gimme Lean vegetarian sausage)
1 small onion, chopped
1/2 medium red bell pepper, chopped
1 tbsp. minced garlic
1 tbsp. chili powder
1 tsp. ground cumin
1 16 oz. can diced stewed tomatoes
1 15 oz. can black beans, rinsed
1/4 cup frozen sweet corn
1/2 tsp. Kosher salt
Hot sauce to taste
1 cup shredded Swiss cheese
To Make:
Cut squash in half and scoop seeds. Bake in oven preheated to 375 deg. , face down on greased cookie sheet for about 45 minutes or until tender.
While your squash bakes, prepare your filling. Brown sausage over medium heat for 3 to 5 minutes. Add onion and bell pepper and cook until soft (5 minutes). Add garlic, cumin and chili powder and cook for 1 minute. Next, stir in tomatoes, beans, corn, salt and hot sauce and cook until heated through.
After you've finished baking the squash, reduce oven temp. to 325. Turn squash cup side up and fill with sausage mixture. Top each with cheese and bake 10 minutes (or until cheese is melted... but not burned!)
Seve with a side of kale sauteed with kosher salt, olive oil and garlic for a perfect Fall meal.
(adapted from Eating Well)
You'll Need:
3 medium sized Acorn Squash
1/2 lb. lean ground sausage (I use Gimme Lean vegetarian sausage)
1 small onion, chopped
1/2 medium red bell pepper, chopped
1 tbsp. minced garlic
1 tbsp. chili powder
1 tsp. ground cumin
1 16 oz. can diced stewed tomatoes
1 15 oz. can black beans, rinsed
1/4 cup frozen sweet corn
1/2 tsp. Kosher salt
Hot sauce to taste
1 cup shredded Swiss cheese
To Make:
Cut squash in half and scoop seeds. Bake in oven preheated to 375 deg. , face down on greased cookie sheet for about 45 minutes or until tender.
While your squash bakes, prepare your filling. Brown sausage over medium heat for 3 to 5 minutes. Add onion and bell pepper and cook until soft (5 minutes). Add garlic, cumin and chili powder and cook for 1 minute. Next, stir in tomatoes, beans, corn, salt and hot sauce and cook until heated through.
After you've finished baking the squash, reduce oven temp. to 325. Turn squash cup side up and fill with sausage mixture. Top each with cheese and bake 10 minutes (or until cheese is melted... but not burned!)
Seve with a side of kale sauteed with kosher salt, olive oil and garlic for a perfect Fall meal.
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