Sunday, November 25, 2012

Selecting and cooking fresh veggies

Here's a video from the Yahoo! network showing easy methods for selecting and cooking vegetables to gain and retain the most nutrients.

I personally like to use a steaming basket in a medium sized stove-top pan, taking care not to overcook the broccoli, green beans, or whatever. I've used blanching and shocking with asparagus and it gives great results (no more limp or stringy asparagus :-) I suppose it will work well in general as shown in the video, too. If you don't want to bother with ice water, just use cold tap water or whatever you're comfortable with - the point is to drop the temperature from boiling to something cooler quickly.

Sunday, October 21, 2012

Protein sources

One issue with avoiding the usual protein sources (meat and dairy) is identifying and leveraging alternative ones. I'm personally not a big fan of products that label themselves as vegetarian, yet are fundamentally processed and marketed to be synonymous with meat or dairy (e.g., vegetarian "bacon", "burgers", vegan "eggs" etc.) I'm not saying such products are null and void, I just don't think that's the right approach.

So, with that in mind, here are a few protein options for a reduced (or non) meat and dairy diet:
  • Tofu (an obvious choice),Tempeh, Tahini, and Hummus
  • Edamame (fresh,frozen, or dried - great for salads, snacking, or as a garnish)
  • Quinoa (high in protein for a grain-like ingredient)
  • Beans/Legumes (another obvious choice)
  • Nuts (often used in the formulation of those veggie "burgers" anyway)
For sure, make sure you get some input from these sources each day, to provide sufficient protein input to your body.

Sunday, October 14, 2012

Easy Eggplant Parmesan

If you're pressed for time to prepare a veggie side dish, try the following quick eggplant parmesan approach:

Quick Eggplant Parmesan for one (15 min to prepare)

Ingredients:
  • 1 Japanese eggplant
  • 1 Tsp. EVOO
  • 3/4 cup marinara sauce (for example, Classico Organic Tomato & Basil)
  • 1/4 tsp. salt
  • Fresh shredded or grated parmesan cheese
Directions:
  • Wash and slice the eggplant into 1/4" rounds
  • Put the EVOO in a frypan and heat to mild frying temperature
  • Put the eggplant rounds in the heated oil, sprinkle with the salt, and let them saute for about 2 min on the first side.
  • Flip the rounds, cook on the other side, until the rounds soften and darken in color.
  • Remove the rounds to a microwave-safe dish
  • Pour the marinara sauce over the top
  • Cover the dish with a paper towel (to prevent splattering) and heat the dish in a 1200 watt microwave about 2 - 3 min at 20% power (just long enough to heat the marinara sauce through).
  • Remove, sprinkle with fresh shredded or grated parmesan, and enjoy when cool enough to eat!
 Easy, huh?

Food and drug interactions to avoid

I came across this interesting article on the Yahoo! Health Network that highlights some natural food and drug interactions to avoid. Read up on this, if you're in to green tea and pomegrante juice for their antioxidant effects, but also taking certain medications, you should revise your beverage choices. Others are highlighted as well, good to know about this stuff!

Wednesday, September 5, 2012

Cutting calories alone doesn't improve longevity

A recent study highlighted in Shape magazine indicates that restricting calorie intake doesn't improve longevity, although it may help offset certain medical conditions.

Is organic produce better?

This Stanford sponsored study on the Yahoo! network sheds doubt about how much "better" organic produce is than large store bought produce. Nevertheless, there are certain classes of fruits and vegetables that bear scrutiny for the pesticide treatments they receive (examples being celery, commercially produced strawberries, some peaches and other soft-skinned fruits). So, you'll have to use your own judgement and preferences here - and be clear on your reasons for choosing one over the other.

Sunday, September 2, 2012

What to drink?

Drinks are big business and there's a lot of choices out there. But when it comes to liquids, which are the better choices? Well, here are some to consider:
  • Water: Any pure and trusted water is something your body needs routinely. It should be a primary liquid every day.
  • Tea: High in antioxidants, green tea is among the best and there is some ancillary evidence that it may combat the spread of certain cancers (see this Mayo Clinic article, among others on their site). Green tea is generally pretty bitter, however. There are more pleasant green tea blends available, or you can offset the bitter taste by mixing it with lemon tea or a sweetener (for example; agave, raw sugar, or some honey). One of my tricks is to brew two bags Bigelow green tea with one bag lemon tea in 8 oz of hot water; I found the lemon tea offsets the bitterness of the green tea somewhat. Also, at least one source recommends steeping teas for ten minutes (rather than three), supposedly because it releases more of the antioxidant polyphenols -- your choice there. Finally, watch out for sweetened teas in large cans - read the label on any "thirst quenchers" out there - they may not be the most health friendly option.
  • Rooibos: Great hot or as an iced beverage, a delightful option to the usual coffee and tea choices.
  • Coffee: If you're a coffee drinker, take heart; it's a beneficial beverage in moderation - so enjoy it.
  • Juices: Look for natural juices with no added sugar, or reduced sugar options. Some suggestions: 100% juice blends -  add a little sparkling water and make your own soda.
  • Wine, beer, and spirits: There is trace resveratrol in red wine and some B vitamins in grain-brewed beer. Spirits should be for enjoyment alone - and in limited amounts. All alcoholic beverages should be in moderate amounts, as a rule of thumb just one drink every few days or a couple a week. Some prefer to avoid wine because of the sulfites used to preserve it, you have to make your own call there.
  • Smoothies: Yeah, a good treat. Look for ones that are higher on natural fruits and veggies than the "treat content" (like ice cream, sweetened syrups, yogurt, and so forth). Also, be aware that smoothies usually carry significant calorie content, so keep an eye on that, too.
  •  V8 low sodium: A good beverage option that works well in the lunch box. Buy a bottle and take some in your own BPA free plastic cup or container.

Sunday, August 26, 2012

Finding nutritionally beneficial dining options on the road

With the plethora of fast food options out there, it can be challenging to find fresh ingredient, vegetarian, and vegan options out there. This is where a little research at your destination using social media can help out.

For example, try a yelp.com search for "fresh food restaurants", "vegetarian restaurants", or "vegan restaurants" in the local zip-code and review what comes up. I suppose you can do the same using your favorite search engine or a  Facebook search, too.

It's sure better than the just "driving around" and "lucking out (maybe)" approach!

Another good resource & cookbook

I've been checking out this resource book which I found on Amazon.com's free Kindle lending library. The book is also available from some public eLibraries, via the Overdrive client:

The 200 Super Foods That Will Save Your Life, Deborah Klein

This book is a good resource on the nutritional benefits of various fresh vegetables, fruits, spices, etc. It also has recipes that are helpful in preparing nutritious meals from fresh ingredients. Furthermore, it's affordably priced, so if you borrow the book and like it, you can have your own copy easily.



Saturday, August 11, 2012

Aromatics (spices and herbs)

I have this personal hypothesis that adding aromatic spices to our foods may have beneficial effects. I've seen some indications of this in the press, although I haven't seen much hard science to back up the claims.

Anyway, adding spices to your diet can at least improve flavors and enjoyment, if nothing else!

My personal thought is that certain fresh spices may have beneficial effects, including the following:
  • Basil
  • Cilantro
  • Garlic
  • Ginger
  • Nutmeg
  • Oregano
  • Parsley
  • Rosemary
  • Thyme
  • Turmeric
  • Black or other ground peppers
Try some of these in various meal preparations; for example, in a hummus wrap, or salads.

Caveat: Some of these spices may be aggravating to some people's digestive tract or should obviously be avoided if there's a food allergy issue. Use your experience and judgement! Furthermore, massive doses are unnecessary; a little is better than maxing out. Remember, spices are for enjoyment - not for using as a hammer.

Nice cookbook

After doing some hunting around of veggie/vegan cookbooks in my local library and on-line, I found this one which I really like:

The Mediterranean Vegan Kitchen, Donna Klein

Check it out; the recipes use generally available ingredients, are fairly easy to prepare, and produce good tasting and healthy dishes.

Even more cool, you can get the Kindle edition, which really works well in the kitchen.


Thursday, July 19, 2012

Going veggie!

See this article in the UCLA magazine (July 2012) and this one from Time magazine. It's becoming evident that tilting towards, or going veggie, is not only good for you, but ultimately good for the planet, too. Simply put, it just takes too much feed, water, and petroleum to raise and harvest stock animals as protein sources. If there's going to be enough food to go around as the population increases, then we have to move away from dependence on high-cost, high-energy protein sources - to more sustainable and healthy ones!

In my experience, the more adapted to veggie eating I become, the less I miss meat. In fact, it's even become a little unappetizing for me to consider now. Consider giving it a try yourself and see!

Saturday, July 7, 2012

Bottled juices

What are some things to look for in bottled juices?

Check for the following:
  • 100% juice (sweetened with pear or apple juice, not sugar or sugar substitutes)
  • No added preservatives or artificial ingredients (ascorbic acid, aka. Vitamin C and other vitamins OK)
  • Dark juices (higher in antioxidants and beneficial sterols; including purple grape, pomegranate, blueberry, and raspberry)
  • Cranberry is good for urinary tract health.

Some examples:
  • Ocean Spray 100% Juice (no added sugar)
  • Dole Orange Pineapple Mango or Orange Banana Strawberry blends (refrigerated bottles and frozen concentrates)
  • Welch's Grape Juice (frozen concentrate)
  • 100% Orange Juice (primarily frozen concentrates; check the labels on refrigerated bottles or cartons)

Tuesday, July 3, 2012

Healthy breakfast cereal choices

For many years, there have only been two ready-to-eat breakfast cereals on store shelves that contain no added sugar: Post Grape Nuts and plain old shredded wheat. However, be careful of the shredded wheat offerings out there, because some contain BHA in the package lining as a preservative.

These cereals offer fine nutritional choices:
Did you know that you can eat rolled oats raw, as is, out of the box? Sounds weird, but it's possible. Just mix some in with one of the above cereals, include some fruit & nut trail mix, add milk or juice, and you have a very nutritious morning meal!

Friday, June 22, 2012

When to buy organic produce

There are certain fruits and vegetables that contain more pesticide residues than others. This article on Yahoo! Mobile and this one from Time magazine give some tips on when to consider buying organic vs. regular produce.

Thursday, May 17, 2012

Antioxidants

Most people are aware of the importance of antioxidants in their diet, but which foods are high in these beneficial compounds?

Well, here's a few:
  • Dried plums (prunes)
  • Dark berries (blueberries, blackberries, acai, etc.)
  • Dark grapes and grape juice
  • Dark chocolate (60% cacao or better, without excessive sugar and saturated fat, and in moderation).
  • Red wine
A small portion one or two of these every day will provide a fine boost to your system.

Fresh air and movement

For those who have to work inside most of the day, grab on to the value of getting some fresh air at least once a day. Take 15 min during your lunch break and walk around the block, a trail, or whatever, take some deep breaths along the way, and get some fresh air and sunshine. Vitamin D is supplied by moderate sun exposure and a little exercise helps keep your joints flexible and functioning - so go for it!

Tuesday, May 15, 2012

Big picture resources

These two films are worthwhile views for gaining a better appreciation of healthy eating and making wise food choices that will assist feeding earth's growing population in the decades ahead, too. You may not agree with every premise presented in these films, but I guarantee they'll open your thinking to new possibilities about nutrition, sustainability, and making a difference by what you bring home to eat:
Another under appreciated topic: Fresh, potable water for a thirsty world. See Fred Pearce's book for an stimulating presentation about the concerns and potential on this front, too.

Monday, May 7, 2012

Big Natural Brands

Success brings visibility - and visibility brings mergers and acquisitions. The corporate parents of some of these originally natural brands was eye opening to me and I suspect you'll find it so, too :-)

Sunday, March 18, 2012

Eleven out of eleven for better health and longevity

I can share from personal experience that this article from US News/Health scores an eleven out of eleven for its list of lifestyle tips leading to improved health and longevity. Actually, I'll add one more - a strong spiritual grounding with an active belief in a loving and beneficent higher power - that's right, God does exist. Furthermore, if you believe that God cares for you and is helping you, you will be happier and healthier for it!

Monday, January 23, 2012

Dairy-free diets?

There are differing opinions concerning the consumption of dairy products. In general, however, all parties agree that dairy products provide an important source of calcium. Some people are better off with little or no dairy intake, due to lactose intolerance or other conditions. I personally feel that dairy is less useful to seniors than younger people, as milk proteins are harder to digest and calcium and other nutrients can be sufficiently obtained from other sources. In my case, I limit my dairy intake to whatever I happen to get from prepared foods and baked goods, and I skip drinking milk "just because" or as a dietary staple. I get sufficient calcium from fresh vegetables and a routine multivitamin, and I've had no problems after reducing my milk and cheese consumption. I also feel that milk is pushed hard on the U.S. consumer, because its lobby is strong, and they have established milk as a key component to a healthy diet, when in fact we can get by with less. But that's just my personal opinion, you're welcome to differ! For some interesting perspectives, see this article on the Livestrong website.

Recommended Health Resource

David Servan-Schreiber's Anti-cancer, A New Way of Life offers many health and nutritional tips that are good in general, not only for cancer patients or survivors. A short and worth-while read that will give you ideas to leading a more balanced, fulfilled, and healthy life.

Michael Pollan's "The Omnivore's Dilemma"

Michael Pollan's The Omnivore's Dilemma is a book about food that will cause you to re-think your dietary options and choices.  One of the first works to build a case for the "Buy locally, eat sustainably" approach to better nutrition. The discourse on the killing and eating of animals suffers from analysis to paralysis, but it will help anyone to work through that question personally, too.

Nutritious cook book

Rebecca Katz's Cancer-Fighting Kitchen cookbook has remarkable recipes for nutritious meals. Her recipes are easy to make and use fresh, wholesome ingredients. Highly recommended to augment your usual diet or to focus around healthy choices!

Understanding the differences between Omega fatty acids

Here's an interesting article on the Yahoo! Network about key nutritional differences between Omega fatty acids.

All fish oil based supplements are not the same, too. Consumer Reports recently ran an article highlighting variations in quality, freshness, and cost across various brands. You may want to check their article for details:

Consumer Reports, Jan. 2012, Vol. 77 Issue 1, pg. 11