Archive for the ‘Nutrition’ Category
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Tuesday, July 13th, 2010
This is just wonderful! I know there are a lot of food tracking systems out there, but the American Diabetes Association has developed a website that is full of wonderfully low glycemic recipes, great information on various foods, and creative ways to create your own dishes! visit http://tracker.diabetes.org or click on the following picture:
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eat locally?
Wednesday, June 9th, 2010
There are a number of reasons why we should all consider eating “local” foods. Which reason motivates you?
1) Taste
2) Health
3) Environment
4) Economics
Taste: Local food is sold directly to consumers. Therefore, we skip the processing and packaging, and instead, we get to focus on the taste, the freshness, and the quality of the food.
Health: Even if the food is NOT organic, smaller local farms often use less pesticides on their crops than larger factory farms, which consequently, is better for your overall health.
Environment: Food from our grocery stores travel, on average, around 1,500 miles. Extra miles means extra fuel. Extra fuel means extra green house gas emmisions.
Economics: With extra fuel and extra packaging, comes extra costs. Buying locally minimizes these additional costs. Additionally, bringing business to our local economy keeps the local community businesses thriving.
If you are interested in learning more about seasonal and local farming, check out these sites:
http://www.nrdc.org/health/foodmiles/ (Thanks Kori!)
http://www.homesweetfarm.com/CSA.htm (Thanks Noe!)
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Tipful Tuesday: beat summer heat
Tuesday, May 25th, 2010
Summer seems to have appeared over night! And, it is a little scary to know that it is going to be about 10 degrees hotter very soon!
So, being the warm-natured person that I am, I have had to learn alternative ways of keeping my body cool, especially during the summer months. Check out these great cooling foods and a great recipe to keep these summer months manageable for your body and your health!
Great tips for “cooling” the body:
1) Water: The summer sun will naturally dehydrate you, and therefore make you un-cool. And who wants to be un-cool? Carry that reusable water canteen around and keep it full. If you are easily bored with water, try your favorite summer fruit juice or even coconut water. Summer fruits and coconut are typically very high in water, so it will help keep that body cool!
2) Seasonal Fruits: Berries, mangoes, melons, citrus, papaya, and cherries are all great summer fruits that will help keep your body cool. You want fruits that are high in water. Avoid reaching for the chips (which can heat up the body). Instead, reach for your favorite fruit. And if you must reach for the chips, cover it with a yummy mango salsa…maybe the two will equal each other out?!?!?!
3) Seasonal Veggies: Arugula, beets, corn, cucumber, okra, onions,and zucchini are just a few summer veggies. Keep snacking and enjoy the amazing summer flavors.
Summer is a great time to celebrate food! There are so many possibilities! Just thinking about the summer food, the fun in the sun, and great times with family makes these hot summer months seem very doable!
Check out this super simple recipe from cooks.com
1 lg. cucumber
DRESSING 1:
1-2 tbsp. salad oil
1-2 tbsp. vinegar
Pinch of salt
1 tsp. finely chopped herbs
Peel the cucumber, starting at the tip and work towards the talk. Cut into fine slices. Mix with salad dressing. For a slight variation: add 2 tbsp. sour cream and a small onion!
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Forks over Knives
Friday, May 21st, 2010
I am a firm believer that Knowledge is Power! Even if you don’t agree with some philosophies, the education of a different philosophy may strengthen your own personal beliefs.
I recently saw a movie trailer for the upcoming documentary: Forks over Knives. I am personally a strong believer in using food as medicine and more importantly as a form of preventing illness. What we put into our bodies (food, air, drink, and even thoughts) directly affects our health.
I believe this movie is another great example on how we can improve our health in order to create optimal health and happiness! Let me know what you think!
You can read the following story…
What has happened to us? Despite the most advanced medical technology in the world, we are sicker than ever by nearly every measure. Two out of every three of us are overweight. Cases of diabetes are exploding, especially amongst our younger population. About half of us are taking at least one prescription drug. Major medical operations have become routine, helping to drive health care costs to astronomical levels. Heart disease, cancer and stroke are the country’s three leading causes of death, even though billions are spent each year to “battle” these very conditions. Millions suffer from a host of other degenerative diseases. (Click HERE to read more)
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Tipful Tuesday: The Burger Alternative
Tuesday, May 18th, 2010
My good friend Chris is always working up fun new recipes and searching for healthy alternatives to our “not-so-healthy” favorites.
He recently shared a yummy recipe that is quick and delicious: the Salmon Burger. Salmon, more specifically, wild Alaskan salmon, is a great source of omega 3’s which are very beneficial for the heart and our skin. Check out this delicious recipe and see those fine lines start disappearing!
Salmon burgers:
- 1/4 cup light soy sauce
- 3 TBSP black sesame seeds
- 2 green onions chopped
- 2 TBSP sambal chili paste
- 1/4 cup breadcrumbs
Combine above in a food processor
Form 3 patties
Cook on medium head in a non-stick skillet sprayed with cooking spray. Cook approximately 5 min per side
Wasabi Mayo:
- 1/2 cup light mayo
- 3 TBSP wasabi paste
- 3 TBSP soy sauce
- Wisk together (update proportions to taste)
- Slice english cucumbers and avocado very thinly
- Assemble burger on wheat bun, top with Wasabi mayo and vegetables
Posted in Nutrition | 2 Comments »
DEFINE health: Soda in America
Friday, May 7th, 2010
Check out NPR’s article on Soda in America!
For decades, Americans have been huge consumers of soda, but with much attention now on health and wellness, attitudes toward soda are shifting. On Tuesday and Wednesday, we’re examining what’s going on in the world of soft drinks. Today, NPR’s Jeff Brady looks at efforts to tax soda. And Michele Norris gets two different views of the health effects of soda: from Gail Woodward-Lopez of the Center for Weight and Health; and from Maureen Storey, senior vice president for science policy at the American Beverage Association.
Click HERE to Listen
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What Makes dark chocolate healthy?
Wednesday, March 31st, 2010
Sometimes you feel like a nut, sometimes… youjust want to eat chocolate.
For some people, it is music to the ears to hear news stories reporting that chocolate is healthy? So before you start downing Snickers and Reece’s, be sure you understand what makes chocolate (specifically, dark chocolate) healthy.
According to The Journal of the American Medical Association’s August 27th issue, dark chocolate helps lower high blood pressure.
Dark chocolate is also a potent antioxidant, reported by Mauro Serafini of Italy’s National Institute for Food and Nutrition Research. Antioxidants gobble up free radicals which are destructive molecules that are implicated in heart disease and other ailments.
So what is it, exactly, that makes darker the smarter choice for chocolate? Plant phenols, to be specific. By definition, plant phenols are “mostly products of the phenylpropanoid pathway and comprise a large variety of compounds. They are strong antioxidants and might prevent oxidative damage to biomolecules such as DNA, lipids and proteins which play a role in chronic diseases such as cancer and cardiovascular disease. They may also interfere with all stages of the cancer process, potentially resulting in a reduction of cancer risk.”
The high-cocoa content in dark chocolate bars contains loads of epicatechin, an active member of a group of compounds called plant flavonoids. Flavoniods keep cholesterol from gathering in blood vessels, reduce the risk of blood clots, and slow down the immune responses that lead to clogged arteries.
Dark chocolate ranks above other forms and flavors because it contains much higher percentages of cocoa. Standard chocolate manufacturing and flavoring destroys up to half of the naturally occurring flavoniods, but companies have now perfect a method helping preserve up to 95% in the darker version of our coveted little treat.
All of this fabulous news doesn’t mean you should over-indulge. While dark chocolate is plant-derived, it is still high in caloric content. Enjoy sparingly and as a pleasant reward for your hard work or for celebrating with loved ones.
Other facts:
Dark chocolate contains 8 times the number of antioxidants found in strawberries
Helps relax blood pressure through the production of nitric oxide and balances certain hormones in the body.
longevity.about.com/od/lifelongnutrition/p/chocolate.htm
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DEFINE nutrition
Thursday, March 18th, 2010
Jamie Oliver’s recent Ted Talk award speech was extremely informative and appropriate for today. We thought you might find this interesting!
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Spring Clean
Friday, March 12th, 2010
You can feel that wonderful spring air and sunshine approaching quickly! This spring, take advice from Mother 
Nature on how to keep yourself looking and feeling your absolute best! Try eating foods that are seasonal and fresh to get ready for summer fun! Here’s a list of a few of our favorite spring foods.
| Apricots | Artichokes | Asparagus |
| Avocados | Carrots | cherries |
| chicory | chives | collards |
| dandelion greens | fennel | mangoes |
| mustard greens | new potatoes | peas |
| rhubarb | spinach | spring lettuces |
| strawberries | sugar snap peas | watercress |
By eating fruits and vegetables that are seasonal, you will feel more energetic and healthful to start your summer off right!
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DEFINE: alkaline
Monday, March 8th, 2010
At DEFINE, our goal is to help you “DEFINE your balance”. And since “balance” is a unique recipe for each individual, I find it interesting to see different elements that affect our “balance”. Along with exercise and rest, diet plays an enormous part in the “balance” of our bodies and minds.
The foods we eat are either acid or alkaline according to the pH scale. The scale ranges from 0-14. O is extreme acidity and 14 is extreme alkaline. Our bodies are naturally seeking a “balance” of alkaline and acidity, so our blood tends to have a pH of 7.35 – 7.45.
The food’s we eat determine how hard our bodies have to work in order to remain in “balance”. For example, if we are eating a lot of foods that are high in acid along the pH scale, the body will naturally pull from the natural minerals within the body (such as our bones) since these minerals tend to have higher alkalinity. And consequently, if we are eating a diet that is higher along the pH scale in alkalinity, then our bodies can operate more efficiently which consequently gives us better health.
Watch the following video and notice any areas of high acidity that you can easily cut out: fried food, soda, dairy? Let us know what you think!
Posted in Nutrition | 2 Comments »
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