Happy Valentine's Day!
Valentine's Day is that one day of the year that almost no one is happy. If you're single, the day reminds you of how single you are. In a relationship? Now the pressure is on to do something great/romantic foe your significant other. In along term relationship? Good luck. The pressure is on to one up whatever it is you've done in the past.
In my opinion, you really can't win on this day.
The one constant on Valentine's Day, however, is the candy. Whether its the candy hearts, chocolates, or some other sweet treat, most people will indulge in something today. And the ones not getting chocolate from their significant other may well drown their sorrows in a bottle of wine and a box of chocolate.
If you're in the market for some chocolate on this classic Hallmark holiday,do yourself or your partner a favor, and opt for the darkest chocolate you find palatable. Darker chocolate is certainly more bitter, since it has much less sugar and cream as other forms of chocolate, which makes it a bit better for you. The darker chocolate also has a higher concentration of anti-inflammatory flavonoids which are actually good for you. Note, I'm not authorizing dark chocolate as a health food, there are some benefits of a small amount of dark chocolate over a whole box of milk chocolate. But if you're going to eat a whole box anyway, make it dark instead of milk or white.
As for me, I thankfully married a girl with low Valentine's Day expectations. So I'm getting off easy today. A simple card this morning and a trip to Home Depot this evening, as well as an ice cream stop on the way, and she's as happy as a clam.
My wife's the best. I love you, dear.
Showing posts with label Nutrition. Show all posts
Showing posts with label Nutrition. Show all posts
Tuesday, February 14, 2012
Monday, January 16, 2012
English Proverb
Yesterday afternoon I was looking through my twitter feed, when a post caught my eye.
Women's Health posted an English Proverb that read "Don't dig your grave with your own knife and fork".
At first glance, I didn't quite get what they were going for, but after reading it a second time, I totally got it. Then I thought about how many people I know who are literally digging their own grave with their own knife and fork, and it made me a little uneasy.
I mean, we claim to live in the most modern of times. Medicine has never been more effective and saving lives and preventing the spread of diseases. People understand the importance of early detection of diseases such as cancer and hypertension, and yet they struggle with grasping the importance of preventing obesity. Yet obesity is a suspected contributing factor to many types of cancer as well as a long string of other potentially fatal health maladies. To put it succinctly, we have convinced people that it is important to get mammograms and colonoscopies to help detect possible tumors in their infancy, but we have somehow managed to forget that what and how much we eat is just as important.
It's kind of funny to look back at old proverbs and adages. I sometimes have to shake my head at how right those sayings are, only to see how badly we've gotten off the path and screwed things up. It's almost unfathomable to me, that in this modern age we really do have such a hard time seeing the forest for the trees.
It doesn't seem far fetched to me that what we consume plays a huge roll in our overall health, but, for whatever reason, some people just can't quit digging their grave with their own fork and knife.
Women's Health posted an English Proverb that read "Don't dig your grave with your own knife and fork".
At first glance, I didn't quite get what they were going for, but after reading it a second time, I totally got it. Then I thought about how many people I know who are literally digging their own grave with their own knife and fork, and it made me a little uneasy.
I mean, we claim to live in the most modern of times. Medicine has never been more effective and saving lives and preventing the spread of diseases. People understand the importance of early detection of diseases such as cancer and hypertension, and yet they struggle with grasping the importance of preventing obesity. Yet obesity is a suspected contributing factor to many types of cancer as well as a long string of other potentially fatal health maladies. To put it succinctly, we have convinced people that it is important to get mammograms and colonoscopies to help detect possible tumors in their infancy, but we have somehow managed to forget that what and how much we eat is just as important.
It's kind of funny to look back at old proverbs and adages. I sometimes have to shake my head at how right those sayings are, only to see how badly we've gotten off the path and screwed things up. It's almost unfathomable to me, that in this modern age we really do have such a hard time seeing the forest for the trees.
It doesn't seem far fetched to me that what we consume plays a huge roll in our overall health, but, for whatever reason, some people just can't quit digging their grave with their own fork and knife.
Tuesday, December 27, 2011
Where Do We Get Our Salt?
So after reading my post about why too much salt in your diet can cause an elevated blood pressure, today we are going to look at the hidden ways we get salt in our diets without even knowing it. (If you missed my post on the effects salt has on bp, find it here.)
Most people think the key to limiting dietary salt intake is to limit the use of the salt shaker.
But alas, as with the Transformers, in this situation there is much more than meets the eye.
The amount of salt that we add to the food that we eat is minimal for most, and even insignificant for some. How come then, does the average American consume close to 5,000 mg every day, which is about twice the recommended amount?
Simple answer, processed food. When food is processed, lots of changes take place that effect the quality of the food. An often overlooked result of the processing is the amount of salt added to help preserve the food and prevent it from spoiling. This excess salt, which often is barely even tasted, makes up the majority of salt that we consume in our modern diet.
Don't believe me? Let's look into this a little more closely. Stouffer's makes a frozen lasagna that comes completely pre-made, all you have to do is pop it in the oven and you've got a seemingly healthy, almost home-cooked meal.
But when you look at the nutrition facts, there are a couple of numbers that are a bit startling, to say the least. The amount of fat found in a single serving of the frozen lasagna contains 20% of the daily recommended fat content. While this is a little scary, it is not completely unreasonable since there is so much cheese and ground beef in the lasagna. The amount of salt (sodium) however, is almost unbelievable. Stouffer's lasagna has 671 mg of sodium in a single serving, which is an astounding 28% of your recommended daily amount!
The reason this is a troubling situation is simple, when you eat a piece of lasagna, it doesn't taste salty. So without even knowing it, you are getting a whole lot of salt in one meal eating something that doesn't even taste salty.
Stealth salt can attack you from many fronts, but did you know it can attack you even when you are making a viable attempt at eating healthy? Case in point, canned green beans from Green Giant.
Now let me be clear, I'm not campaigning against green beans or any kind of canned vegetables. While canned varieties aren't perfect, you can make a lot worse food choices than canned green beans. What this example illustrates, however, is the importance of reading labels and acknowledging that processed food has some sneaky ingredients, and excess sodium is chief among them.
So while a can of green beans has plenty of health benefits, be aware that a serving has 16% of the daily amount of salt in it, which is 380 mg. A number like that is certainly too big to ignore.
Then there is the king of hidden fat and salt when it comes to processed foods: fast food establishments. McDonald's food is so processed that you can set a happy meal on the counter at room temperature for months, and it will not break down. If that doesn't scare you a little bit, take a look at some of their numbers. A McDonald's double cheeseburger has 1150 mg of salt. A Big Mac has 1040 mg. 5 chicken strips have 1240 mg of salt. All of these items, which are some of the most ordered foods on the menu, have almost half of your daily salt content.
And you still haven't eaten any French fries.
A large order of French fries only has about 350 mg of salt, a relatively small amount since the fries actually taste salty. However, since most people add more salt to their fries when we get them, the actual amount of sodium in a McDonald's meal is likely between 1500-2000 mg, which is an admirable daily maximum, not a singular meal total.
Salt is great. It makes our foods taste better, and our bodies need it to function properly. However, like many things, too much of a good thing isn't good.
Now that you know why too much salt elevates your blood pressure, and where most of the salt we eat comes from, hopefully you will start to make some changes to your diet to limit the salt you consume. Stay tuned for my next post, where we will look at some ways to make great tasting foods at home without using too much salt.
Most people think the key to limiting dietary salt intake is to limit the use of the salt shaker.
But alas, as with the Transformers, in this situation there is much more than meets the eye.
The amount of salt that we add to the food that we eat is minimal for most, and even insignificant for some. How come then, does the average American consume close to 5,000 mg every day, which is about twice the recommended amount?
Simple answer, processed food. When food is processed, lots of changes take place that effect the quality of the food. An often overlooked result of the processing is the amount of salt added to help preserve the food and prevent it from spoiling. This excess salt, which often is barely even tasted, makes up the majority of salt that we consume in our modern diet.
Don't believe me? Let's look into this a little more closely. Stouffer's makes a frozen lasagna that comes completely pre-made, all you have to do is pop it in the oven and you've got a seemingly healthy, almost home-cooked meal.
But when you look at the nutrition facts, there are a couple of numbers that are a bit startling, to say the least. The amount of fat found in a single serving of the frozen lasagna contains 20% of the daily recommended fat content. While this is a little scary, it is not completely unreasonable since there is so much cheese and ground beef in the lasagna. The amount of salt (sodium) however, is almost unbelievable. Stouffer's lasagna has 671 mg of sodium in a single serving, which is an astounding 28% of your recommended daily amount!
The reason this is a troubling situation is simple, when you eat a piece of lasagna, it doesn't taste salty. So without even knowing it, you are getting a whole lot of salt in one meal eating something that doesn't even taste salty.
Stealth salt can attack you from many fronts, but did you know it can attack you even when you are making a viable attempt at eating healthy? Case in point, canned green beans from Green Giant.
Now let me be clear, I'm not campaigning against green beans or any kind of canned vegetables. While canned varieties aren't perfect, you can make a lot worse food choices than canned green beans. What this example illustrates, however, is the importance of reading labels and acknowledging that processed food has some sneaky ingredients, and excess sodium is chief among them.
So while a can of green beans has plenty of health benefits, be aware that a serving has 16% of the daily amount of salt in it, which is 380 mg. A number like that is certainly too big to ignore.
Then there is the king of hidden fat and salt when it comes to processed foods: fast food establishments. McDonald's food is so processed that you can set a happy meal on the counter at room temperature for months, and it will not break down. If that doesn't scare you a little bit, take a look at some of their numbers. A McDonald's double cheeseburger has 1150 mg of salt. A Big Mac has 1040 mg. 5 chicken strips have 1240 mg of salt. All of these items, which are some of the most ordered foods on the menu, have almost half of your daily salt content.
And you still haven't eaten any French fries.
A large order of French fries only has about 350 mg of salt, a relatively small amount since the fries actually taste salty. However, since most people add more salt to their fries when we get them, the actual amount of sodium in a McDonald's meal is likely between 1500-2000 mg, which is an admirable daily maximum, not a singular meal total.
Salt is great. It makes our foods taste better, and our bodies need it to function properly. However, like many things, too much of a good thing isn't good.
Now that you know why too much salt elevates your blood pressure, and where most of the salt we eat comes from, hopefully you will start to make some changes to your diet to limit the salt you consume. Stay tuned for my next post, where we will look at some ways to make great tasting foods at home without using too much salt.
Thursday, December 22, 2011
Why Does Limiting Your Salt Intake Help Lower Your BP?
Having high blood pressure can be a precursor of a number of other medical problems, which explains why so many people keep an eye on their blood pressure readings. It has even gotten to the point where many department stores and pharmacies have blood pressure readers available for customers to measure their blood pressures while they are shopping. The machines tell people that a 'normal' blood pressure should be 120/80, and that if your numbers are above that you may want to try to lower it.
So, how do you go about lowering your blood pressure? Most doctors first instruction is to limit salt intake.
The obvious follow up question that begs to be answered, however, is what does salt have to do with blood pressure?
In its simplest form, salt causes your body to retain water, which increases the volume of blood in the body. Since the amount of arterial space remains the same, the increase in volume is directly proportional to the increase in pressure.
By limiting salt intake you are able to prevent the increase of blood volume, and therefore help to prevent a rise in blood pressure. And by decreasing your blood pressure, you are able to decrease your risk of many chronic diseases such as stroke, heart attack, arterial aneurisms, among others.
So the next time you go to the drug store, take a minute to sit down at the blood pressure machine to get a reading. And if the reading comes back a little high, think twice before you reach for the salt shaker at your next meal.
So, how do you go about lowering your blood pressure? Most doctors first instruction is to limit salt intake.
The obvious follow up question that begs to be answered, however, is what does salt have to do with blood pressure?
In its simplest form, salt causes your body to retain water, which increases the volume of blood in the body. Since the amount of arterial space remains the same, the increase in volume is directly proportional to the increase in pressure.
By limiting salt intake you are able to prevent the increase of blood volume, and therefore help to prevent a rise in blood pressure. And by decreasing your blood pressure, you are able to decrease your risk of many chronic diseases such as stroke, heart attack, arterial aneurisms, among others.
So the next time you go to the drug store, take a minute to sit down at the blood pressure machine to get a reading. And if the reading comes back a little high, think twice before you reach for the salt shaker at your next meal.
Wednesday, November 16, 2011
Surviving The Holidays
As Thanksgiving Day here in the United States rapidly approaches, there are more "how to avoid unhealthy eating during the holiday season" articles than you can shake a stick at.
I kind of get sick of reading them, to be honest, yet I'm going to add another bit of holiday eating advice to the ever-growing list.
However, I think my thoughts might contradict every other health-slant piece of advice out there. And here's why, cause I'm going to tell you to eat. Don't worry about calorie count, fat content, or anything else. Thanksgiving is rooted in feasting on the bounty that the Earth has provided, and even if we get more food out of a can than from the ground these days, let's still enjoy the bounty.
A word of warning, though, before you get too food crazy. Thanksgiving is a one day holiday, not a four day one. Feast on Thursday. Eat like a king. Have a second piece of pie with two scoops of ice cream.
You'll be ok.
But on Friday, the holiday is over. Enjoy the leftovers as they are available, but enjoy them sensibly. No need to over overdo it two days in a row. Mix in a little salad with your green bean casserole. Maybe only have one side instead of stuffing, sweet potatoes, mashed potatoes, and corn bread.
You see, the reason for holiday weight gain isn't a one day feast, it's the four day bender. Keep things under control after Thanksgiving, and you'll have a head start on the goal of not gaining any weight between now and the New Year.
I kind of get sick of reading them, to be honest, yet I'm going to add another bit of holiday eating advice to the ever-growing list.
However, I think my thoughts might contradict every other health-slant piece of advice out there. And here's why, cause I'm going to tell you to eat. Don't worry about calorie count, fat content, or anything else. Thanksgiving is rooted in feasting on the bounty that the Earth has provided, and even if we get more food out of a can than from the ground these days, let's still enjoy the bounty.
A word of warning, though, before you get too food crazy. Thanksgiving is a one day holiday, not a four day one. Feast on Thursday. Eat like a king. Have a second piece of pie with two scoops of ice cream.
You'll be ok.
But on Friday, the holiday is over. Enjoy the leftovers as they are available, but enjoy them sensibly. No need to over overdo it two days in a row. Mix in a little salad with your green bean casserole. Maybe only have one side instead of stuffing, sweet potatoes, mashed potatoes, and corn bread.
You see, the reason for holiday weight gain isn't a one day feast, it's the four day bender. Keep things under control after Thanksgiving, and you'll have a head start on the goal of not gaining any weight between now and the New Year.
Tuesday, September 20, 2011
Tomato Heaven
If your garden did better than mine did this year, you may have more tomatoes right now than you know what to do with. I picked some up at the farmers market last weekend, and am now obsessed with my new way of eating them.
Best part about this "recipe" is that it takes all of a minute to be ready.
Other best part, it's super healthy. Enjoy.
1. Medium to large tomato (or a couple handfuls of cherry or grape tomatoes)
2. Olive oil
3. Cheese
4. Salt/Pepper
Just chunk the tomato and put the pieces in a bowl.
Drizzle a little olive oil over the tomato pieces.
Add salt and pepper if you want.
Top it all off with a sprinkle of your favorite cheese. My personal favorites are gorgonzola and crumbled blue cheese. Feta would be good too. If you like milder cheese, try some fresh mozzarella.
Best part about this "recipe" is that it takes all of a minute to be ready.
Other best part, it's super healthy. Enjoy.
1. Medium to large tomato (or a couple handfuls of cherry or grape tomatoes)
2. Olive oil
3. Cheese
4. Salt/Pepper
Just chunk the tomato and put the pieces in a bowl.
Drizzle a little olive oil over the tomato pieces.
Add salt and pepper if you want.
Top it all off with a sprinkle of your favorite cheese. My personal favorites are gorgonzola and crumbled blue cheese. Feta would be good too. If you like milder cheese, try some fresh mozzarella.
Friday, September 16, 2011
Fall Harvest
For most of the country (except for the poor saps like me that live in Florida), the most delicious time of the year is about to arrive. As fall approaches, crops in fields across the country are ripening up and being harvested.
And that should be excellent news to anyone out there who enjoys healthy, fresh, and local foods.
Fresh, local produce is, in my opinion, the best option to improve the quality of food we are putting on our tables at home. It is also a great way to keep your money circulating in the local economy, though that's another topic for another time. Fresh and local has a huge benefit over grocery store fresh, since it hasn't traveled thousands of miles to get to your house. When produce is harvested to be shipped all over the world, it is often times picked well before it has had a chance to fully ripen. This causes the produce to be less flavorful, and may have an effect on the density of the nutrients. But produce grown locally is much more likely to have been harvested when it is actually ripe, and therefore be more tasty and better for you.
So this weekend, and for the rest of the fall, try to avoid the produce aisle at the grocery store and instead stop by the farmers market or produce stand. And when you do, you will no doubt find better food for you and you family.
To help find farmers markets, CSAs, and produce stands where you live, visit localharvest.org and enter your zip code. And to read more about the perks of shopping at farmers markets, check out this earlier blog post.
And that should be excellent news to anyone out there who enjoys healthy, fresh, and local foods.
Fresh, local produce is, in my opinion, the best option to improve the quality of food we are putting on our tables at home. It is also a great way to keep your money circulating in the local economy, though that's another topic for another time. Fresh and local has a huge benefit over grocery store fresh, since it hasn't traveled thousands of miles to get to your house. When produce is harvested to be shipped all over the world, it is often times picked well before it has had a chance to fully ripen. This causes the produce to be less flavorful, and may have an effect on the density of the nutrients. But produce grown locally is much more likely to have been harvested when it is actually ripe, and therefore be more tasty and better for you.
So this weekend, and for the rest of the fall, try to avoid the produce aisle at the grocery store and instead stop by the farmers market or produce stand. And when you do, you will no doubt find better food for you and you family.
To help find farmers markets, CSAs, and produce stands where you live, visit localharvest.org and enter your zip code. And to read more about the perks of shopping at farmers markets, check out this earlier blog post.
Tuesday, September 13, 2011
Finding Your Six-Pack
A common goal for many people starting an exercise plan is to work on their abs, with the ultimate goal of developing a six-pack.
What is so often overlooked, and so conveniently omitted in ever ab info-mercial ever made, is that seeing your six-pack doesn't require doing more ab exercises. To see your abs you must cut down on the amount of adipose tissue that your body is storing in that area.
To put it bluntly, you have to lose the belly fat to find the six-pack.
Before you feel like all hope is gone, however, realize that there are ways to lose the weight, it just requires some dedication and self-control.
The biggest way to impact your waistline for most people is to reexamine their diet. In this day and age, it is so easy to consume more calories daily than what we actually need. Whether it is because restaurant portions are out of control or because we drink so many calories from a bottle, there are a multitude of ways to cut back on the number of calories going into our bodies on a daily basis. And if you are able to lower the number of calories going in, your body won't have any excess calories to store as at, which bodes well for your waistline.
Along with calorie control, exercise is also very important to help keep your weight under control. While many people feel that running is the best form of exercise to lose weight, it is far from the only way to get a level of exercise that is good for your health in general, and your abs in particular. Biking, swimming, and walking are all great alternatives to running as a way of burning extra calories. Strength training is another very effective way to burn calories, and has actually been shown to have a longer lasting impact on your metabolism than most forms of cardiovascular exercise. Leisure time activities can also help you burn calories on a regular basis. Playing tennis or racquetball are great forms of fun exercise. Golf is great too, provided you don't spend the entire 18 holes riding in a cart. Most courses are 3-5 miles in length, so if you can walk while playing you will get a great deal of exercise while enjoying a day at the golf course. Even something as fun and easy as playing with your kids or grandkids can provide you with some much needed exercise.
Developing a six-pack is difficult. Anyone who says otherwise is lying to you or trying to sell you something--or probably both. But, with some dedication to the plan, it is a totally achievable goal.
Just remember, it won't happen over night and you might need to do a little more than just 8 minutes per day.
What is so often overlooked, and so conveniently omitted in ever ab info-mercial ever made, is that seeing your six-pack doesn't require doing more ab exercises. To see your abs you must cut down on the amount of adipose tissue that your body is storing in that area.
To put it bluntly, you have to lose the belly fat to find the six-pack.
Before you feel like all hope is gone, however, realize that there are ways to lose the weight, it just requires some dedication and self-control.
The biggest way to impact your waistline for most people is to reexamine their diet. In this day and age, it is so easy to consume more calories daily than what we actually need. Whether it is because restaurant portions are out of control or because we drink so many calories from a bottle, there are a multitude of ways to cut back on the number of calories going into our bodies on a daily basis. And if you are able to lower the number of calories going in, your body won't have any excess calories to store as at, which bodes well for your waistline.
Along with calorie control, exercise is also very important to help keep your weight under control. While many people feel that running is the best form of exercise to lose weight, it is far from the only way to get a level of exercise that is good for your health in general, and your abs in particular. Biking, swimming, and walking are all great alternatives to running as a way of burning extra calories. Strength training is another very effective way to burn calories, and has actually been shown to have a longer lasting impact on your metabolism than most forms of cardiovascular exercise. Leisure time activities can also help you burn calories on a regular basis. Playing tennis or racquetball are great forms of fun exercise. Golf is great too, provided you don't spend the entire 18 holes riding in a cart. Most courses are 3-5 miles in length, so if you can walk while playing you will get a great deal of exercise while enjoying a day at the golf course. Even something as fun and easy as playing with your kids or grandkids can provide you with some much needed exercise.
Developing a six-pack is difficult. Anyone who says otherwise is lying to you or trying to sell you something--or probably both. But, with some dedication to the plan, it is a totally achievable goal.
Just remember, it won't happen over night and you might need to do a little more than just 8 minutes per day.
Monday, August 29, 2011
Quantity Over Quality
As if we needed further evidence of modern man's (really modern America's) complete and utter cluelessness when it comes to food and nutrition, consider the following:
Would you be more likely to purchase:
Why, then, are people who choose to buy organic food considered either hippie-ish or snobby/elite because they choose to not buy the cheaper, non-organic food? Why is quality so important in our stuff, but it is irrelevant when it comes to our food?
A lot of people I know genuinely do not understand why quality food is better for you. Many think that there is little if any difference between a peach in a can and an organic peach straight from the tree. Or they don't see the difference between a McDonald's burger made with feed lot beef and a homemade burger from a free range cow.
The ultimate problem is that somewhere people learned to shop for food on the basis of price alone, and have therefore paid literally no attention to the quality. And here is the funniest part of this whole unbalanced equation. When you buy the cheaper, less nutritious food, your body doesn't stay full as long when you are eating the same amount of food. So you actually end up eating more and spending as much or more money on food than if you would have just bought the more nutritious organic food. As an example, my typical breakfast includes two fried eggs and a piece of toast. About this time last year, I started buying my eggs from a local farmer who raises chickens and sells free range eggs. When I made the switch from store bought to free range and fresh, I noticed that I was able to go much longer before feeling hungry when still just eating the same two eggs and the same piece of toast. In many cases, the eggs from the farmer were even smaller than those from the store. However, the eggs from the farmer are literally packed with nutrients, whereas the store bought eggs have not near as much. So instead of being ravenously hungry after just a couple of hours at work, I have a snack 3-4 hours into my day.
The big food corporations have done a great job keeping the lid on the fact that the more processed a food is, the fewer nutrients it contains. And since there are fewer nutrients, you are going to be hungry again sooner, and therefore eat more. All of which means more profit for big food.
What big food can't stop, however, is people from stumbling upon the truth on their own, and then hopefully spreading the word.
So that's what I'm doing. People, we are smack in the middle of a health crises in this country, the likes of which we have never seen before. Yes, we do need to exercise more. We are more sedentary than we have ever been. But, even if you never increase your activity level, you CAN make a drastic change in your health simply by eating better.
So the next time you're at the grocery store or produce market, look for the organic seal. Yes, you'll pay more for the higher quality foods, but when is the last time paying more for better quality has stopped you?
Would you be more likely to purchase:
- a Mercedes or a Kia?
- Abercrombie & Fitch or Wal-Mart brand?
- iPhone or a flip-phone?
- Grey Goose or Popov?
- Organic or Non-Organic?
Why, then, are people who choose to buy organic food considered either hippie-ish or snobby/elite because they choose to not buy the cheaper, non-organic food? Why is quality so important in our stuff, but it is irrelevant when it comes to our food?
A lot of people I know genuinely do not understand why quality food is better for you. Many think that there is little if any difference between a peach in a can and an organic peach straight from the tree. Or they don't see the difference between a McDonald's burger made with feed lot beef and a homemade burger from a free range cow.
The ultimate problem is that somewhere people learned to shop for food on the basis of price alone, and have therefore paid literally no attention to the quality. And here is the funniest part of this whole unbalanced equation. When you buy the cheaper, less nutritious food, your body doesn't stay full as long when you are eating the same amount of food. So you actually end up eating more and spending as much or more money on food than if you would have just bought the more nutritious organic food. As an example, my typical breakfast includes two fried eggs and a piece of toast. About this time last year, I started buying my eggs from a local farmer who raises chickens and sells free range eggs. When I made the switch from store bought to free range and fresh, I noticed that I was able to go much longer before feeling hungry when still just eating the same two eggs and the same piece of toast. In many cases, the eggs from the farmer were even smaller than those from the store. However, the eggs from the farmer are literally packed with nutrients, whereas the store bought eggs have not near as much. So instead of being ravenously hungry after just a couple of hours at work, I have a snack 3-4 hours into my day.
The big food corporations have done a great job keeping the lid on the fact that the more processed a food is, the fewer nutrients it contains. And since there are fewer nutrients, you are going to be hungry again sooner, and therefore eat more. All of which means more profit for big food.
What big food can't stop, however, is people from stumbling upon the truth on their own, and then hopefully spreading the word.
So that's what I'm doing. People, we are smack in the middle of a health crises in this country, the likes of which we have never seen before. Yes, we do need to exercise more. We are more sedentary than we have ever been. But, even if you never increase your activity level, you CAN make a drastic change in your health simply by eating better.
So the next time you're at the grocery store or produce market, look for the organic seal. Yes, you'll pay more for the higher quality foods, but when is the last time paying more for better quality has stopped you?
Friday, August 19, 2011
Grow Your Own
Whether you live on the farm or a third floor walk-up, growing your own food is a fun way to improve your health and save money on your grocery bill.
If you've got plenty of land where you live, the process is pretty easy. Put some seeds in the ground, put some compost or mulch down, add water and let nature take over. But city dwellers are often at a loss when it comes to growing veggies. Many types of plants have varieties that can grow in pots, and by positioning them on a balcony they will grow and produce healthy, delicious vegetables to add to salads or just to snack on. If you live in a northern climate, put the plants near a south facing window or under a grow light and you'll have some fresh veggies throughout the winter.
Fresh herbs are another option to grow on your own, and many herbs do well growing on a counter, window sill, or shelf in most parts of the country. And let me just tell you, a fresh sprig of rosemary or basil adds a lot flavor and nutrition to just about any dish you create.
One word of pause, however, before you rush to the garden store and buy a bunch of seeds. Remember that not all crops are able to grow in all climates, and not all things are capable of producing indoors. Vegetables that need pollinators obviously don't work indoors, and some plants need more room to grow than most pots provide. But if you want to grow some nutritious and delicious crops, there are options available to you no matter where you live.
If you've got plenty of land where you live, the process is pretty easy. Put some seeds in the ground, put some compost or mulch down, add water and let nature take over. But city dwellers are often at a loss when it comes to growing veggies. Many types of plants have varieties that can grow in pots, and by positioning them on a balcony they will grow and produce healthy, delicious vegetables to add to salads or just to snack on. If you live in a northern climate, put the plants near a south facing window or under a grow light and you'll have some fresh veggies throughout the winter.
Fresh herbs are another option to grow on your own, and many herbs do well growing on a counter, window sill, or shelf in most parts of the country. And let me just tell you, a fresh sprig of rosemary or basil adds a lot flavor and nutrition to just about any dish you create.
One word of pause, however, before you rush to the garden store and buy a bunch of seeds. Remember that not all crops are able to grow in all climates, and not all things are capable of producing indoors. Vegetables that need pollinators obviously don't work indoors, and some plants need more room to grow than most pots provide. But if you want to grow some nutritious and delicious crops, there are options available to you no matter where you live.
Friday, August 12, 2011
Worst Breakfast
What is the absolute worst thing you can have for breakfast? Doughnuts and some fancy coffee drink from Dunkin? A McGriddle meal from McDonalds? A grand slam from Denny's? Or my personal favorite, the three egg special from Fat Jacks?
Perhaps, surprisingly, none of these calorie and fat bombs would qualify as the worst breakfast you can eat. That distinction goes to something much smaller: nothing.
Breakfast has long been called the most important meal of the day, and for good reason. When you wake up in the morning, your body is literally in starvation mode. If you don't get some fuel into your body soon after waking up, your metabolic fire will go out and the amount of calories you burn throughout the day will be significantly reduced.
Now this doesn't give you the green light to go through the drive-thru every morning, but please make sure you get something before you leave for work in the morning. Whether it's eggs and toast or just a banana with your coffee, something is better than nothing. And you really need to have something.
Perhaps, surprisingly, none of these calorie and fat bombs would qualify as the worst breakfast you can eat. That distinction goes to something much smaller: nothing.
Breakfast has long been called the most important meal of the day, and for good reason. When you wake up in the morning, your body is literally in starvation mode. If you don't get some fuel into your body soon after waking up, your metabolic fire will go out and the amount of calories you burn throughout the day will be significantly reduced.
Now this doesn't give you the green light to go through the drive-thru every morning, but please make sure you get something before you leave for work in the morning. Whether it's eggs and toast or just a banana with your coffee, something is better than nothing. And you really need to have something.
Thursday, August 4, 2011
Dietary Hiccups
As a health and fitness professional, I take living a healthy lifestyle pretty seriously. I try to eat as much local and organic food as possible, and try to make physical activity a regular component of my daily routine.
In an attempt at being completely honest though, I have to say that I am human. Ergo, I am not perfect. The other day I had a major food slip-up.
Allow me to explain.
On Tuesday, for whatever reason, I wasn't feeling it when I got home from work. My wife was out of town, and after walking the dog I had no desire to make something legit for dinner. So, I pulled a frozen pizza out of the freezer and put it in the oven. 15 minutes later, dinner was served. After cutting it up, I ate what I thought would be my dinner. Then, I went back for more. Then, I just finished the whole dang thing. I sat on the couch, feeling full and completely unsatisfied. Then I went to the freezer for a bowl of ice cream.
Needless to say, when I went to bed that night I wasn't feeling the greatest. But yesterday, I was back to eating a better array of foods and have noticed no real differences in how I've felt except for the time right after gorging on Tuesday night.
So what is the point of this story? Simple. Eating a "perfect" diet all of the time is impossible. Sometimes life gets in the way of ideal, and that's O.K. The trick is to only screw up for one meal or one day once in awhile. If you eat well for most of the time, a bad choice or two won't derail your progress. Keep going forward and you'll see progress. I promise.
In an attempt at being completely honest though, I have to say that I am human. Ergo, I am not perfect. The other day I had a major food slip-up.
Allow me to explain.
On Tuesday, for whatever reason, I wasn't feeling it when I got home from work. My wife was out of town, and after walking the dog I had no desire to make something legit for dinner. So, I pulled a frozen pizza out of the freezer and put it in the oven. 15 minutes later, dinner was served. After cutting it up, I ate what I thought would be my dinner. Then, I went back for more. Then, I just finished the whole dang thing. I sat on the couch, feeling full and completely unsatisfied. Then I went to the freezer for a bowl of ice cream.
Needless to say, when I went to bed that night I wasn't feeling the greatest. But yesterday, I was back to eating a better array of foods and have noticed no real differences in how I've felt except for the time right after gorging on Tuesday night.
So what is the point of this story? Simple. Eating a "perfect" diet all of the time is impossible. Sometimes life gets in the way of ideal, and that's O.K. The trick is to only screw up for one meal or one day once in awhile. If you eat well for most of the time, a bad choice or two won't derail your progress. Keep going forward and you'll see progress. I promise.
Saturday, July 30, 2011
Navigating the Grocery Store
If you've decided to take charge of reinventing yourself, congratulations. And if you've made the decision to start making more of the meals you eat, then you're off to a good start in the journey of the rest of your life. So now that you're cooking your own food, we need to take a look at what ingredients you use in your cooking.
Of the 1000's of products available to you in your local grocery store, not many can be classified as good for you. As an example, take a walk down the cereal aisle. How many types of cereal could you make a valid argument about the nutritional benefits of that particular brand? Half? Maybe a quarter? Even cereals that most people view as healthy pack a lot of sugar into your bowl. And the amount of sugar found in most kids cereals would blow most people's minds.
In fact, if you walk down most aisles in the grocery store, you are much more likely to find unhealthy options as opposed to good for you options. There is, however, a much safer area of the grocery store to shop. If you stay to the perimeter of the store, your chances of finding healthier food improves dramatically. Typically, the perimeter of the store has the meat, dairy, and produce sections. While there are certainly good and bad choices that can be made in these sections, your chances of coming out ahead are much better.
The "problem" with shopping the perimeter is that most of these products have expiration dates. The fact that they aren't jammed full of preservatives is actually a good thing. I heard it said once that the foods you should eat are the foods that can go bad. Obviously, the fewer the preservatives in something, the better it probably is. And to further that though, if a "food item" literally won't go bad, you really shouldn't eat it--happy meal or Twinkie anyone?
The other "problem" with shopping the perimeter relates to the cost of buying perishable foods. I can't very well argue that healthier foods are cheaper than non-healthy ones, but let me try to give you a little common sense. People spend so much money on health and beauty items. Whether it's make-up, hair products, cleansers, or spa treatments, all of theses products are rather pricy and work to improve our external appearance. Why not save a little bit of that money and instead spend it to improve the quality of food you are eating. Not only will the better food improve your overall health, but you may be surprised that better food will improve the health of you skin, hair, and nails as well. When it's all said and done, the impacts of eating well by far offset the marginal difference of cost over the long run.
As is the case in all areas of improving your health, you can improve your diet if you want to. The money you save from eating out all the time will more than pay for the healthy food you are going to start buying. And if you really want to start saving on your produce, check out local farmers markets and fruit stands. Read more about the benefits of farmers markets here.
Once you make the commitment to eat better, you'll be surprised at how well you feel. An occasional splurge is obviously ok, but limit the junk food you put into your body and your body will thank you for years to come.
Find out more ways to improve your health at www.dkfitsolutions.com
Of the 1000's of products available to you in your local grocery store, not many can be classified as good for you. As an example, take a walk down the cereal aisle. How many types of cereal could you make a valid argument about the nutritional benefits of that particular brand? Half? Maybe a quarter? Even cereals that most people view as healthy pack a lot of sugar into your bowl. And the amount of sugar found in most kids cereals would blow most people's minds.
In fact, if you walk down most aisles in the grocery store, you are much more likely to find unhealthy options as opposed to good for you options. There is, however, a much safer area of the grocery store to shop. If you stay to the perimeter of the store, your chances of finding healthier food improves dramatically. Typically, the perimeter of the store has the meat, dairy, and produce sections. While there are certainly good and bad choices that can be made in these sections, your chances of coming out ahead are much better.
The "problem" with shopping the perimeter is that most of these products have expiration dates. The fact that they aren't jammed full of preservatives is actually a good thing. I heard it said once that the foods you should eat are the foods that can go bad. Obviously, the fewer the preservatives in something, the better it probably is. And to further that though, if a "food item" literally won't go bad, you really shouldn't eat it--happy meal or Twinkie anyone?
The other "problem" with shopping the perimeter relates to the cost of buying perishable foods. I can't very well argue that healthier foods are cheaper than non-healthy ones, but let me try to give you a little common sense. People spend so much money on health and beauty items. Whether it's make-up, hair products, cleansers, or spa treatments, all of theses products are rather pricy and work to improve our external appearance. Why not save a little bit of that money and instead spend it to improve the quality of food you are eating. Not only will the better food improve your overall health, but you may be surprised that better food will improve the health of you skin, hair, and nails as well. When it's all said and done, the impacts of eating well by far offset the marginal difference of cost over the long run.
As is the case in all areas of improving your health, you can improve your diet if you want to. The money you save from eating out all the time will more than pay for the healthy food you are going to start buying. And if you really want to start saving on your produce, check out local farmers markets and fruit stands. Read more about the benefits of farmers markets here.
Once you make the commitment to eat better, you'll be surprised at how well you feel. An occasional splurge is obviously ok, but limit the junk food you put into your body and your body will thank you for years to come.
Find out more ways to improve your health at www.dkfitsolutions.com
Wednesday, July 20, 2011
The New You Starts in the Kitchen
In "The First Step to a New You", we looked at what it is that is holding you back from making lasting and significant changes to your health.
Now that you have (hopefully) decided to stop making excuses and start taking charge, let's look at the root of the problem when it comes to health and wellness in the developed world--the kitchen.
It's somewhat funny to me how we view kitchens in this country. On every home buying show I've ever seen-and thanks to my darling wife I've seen hours upon hours-every home buyer wants a nice kitchen. In almost every episode the buyers compromise on something, but never the kitchen! When it comes to kitchens, bigger is always better. And you can never have enough cabinets. And updated appliances are a real plus, too. Has anyone ever asked why the kitchen is so important?
The only room that rivals the kitchen in terms of endearing a home to a potential buyer is the bathroom. Talk about in one end and out the other, eh? But I digress.
So what is the big to-do about the kitchen, anyway? The obvious response would be that the kitchen is where the meals are prepared, so a nice kitchen is very important.
But are most meals really prepared in the kitchen?
Probably not as many as you would think.
As it turns out, we don't cook as much as we think we do. According to the FDA, Americans spend almost 50% of their food budget on meals prepared outside of the home. 35 years ago, we spent 34%. I would make the argument that 34% is still way too much to be spending on ABC (Already Been Cooked) meals, but it's much better than the half of our budget are spending now.
So for the average American, half of his or her meals are ABC. At least we are eating pretty well half of the time though, right?
Not so fast my friends. But first let's remember, half is still failing at every school in the world; so even if half our meals are healthy, we still fail when it comes to good nutrition.
How many people who grew up in the 50's and 60's would consider hamburger helper a home cooked meal? What about Easy Mac? Lean Cuisine? DiGiorno? How many people in today's world would call these foods home cooked? The fact that many in my generation consider opening a box and putting something in the oven or microwave cooking is mind-blowing. And just a bit scary. I feel bad serving pasta with canned sauce for dinner because I feel like I was too lazy to make a real meal. But for too many, penne with ragu is the fanciest thing they've ever cooked. And we wonder why our nation is so unhealthy.
It's time to take action. No one is incapable of cooking. All it takes is a little effort. If you're reading this, you obviously have a connection to the Internet. Ergo, you have access to the largest and most diverse cookbook in the world. You can literally google a list of ingredients you have available, and dozens of recipes will pop up. Pick one that sounds good and start cooking. But please, just start.
Creating a new, healthier you starts in the kitchen. It may not end there, but we need a place to start. as you start cooking more of your own meals, you'll be surprised how much better you feel. You'll consume fewer preservatives and salt, and appreciate the true taste of food like you never have before.
And besides, if we start making the majority of our meals at home, all that kitchen talk on the home buying shows might actually start to make sense.
Now that you have (hopefully) decided to stop making excuses and start taking charge, let's look at the root of the problem when it comes to health and wellness in the developed world--the kitchen.
It's somewhat funny to me how we view kitchens in this country. On every home buying show I've ever seen-and thanks to my darling wife I've seen hours upon hours-every home buyer wants a nice kitchen. In almost every episode the buyers compromise on something, but never the kitchen! When it comes to kitchens, bigger is always better. And you can never have enough cabinets. And updated appliances are a real plus, too. Has anyone ever asked why the kitchen is so important?
The only room that rivals the kitchen in terms of endearing a home to a potential buyer is the bathroom. Talk about in one end and out the other, eh? But I digress.
So what is the big to-do about the kitchen, anyway? The obvious response would be that the kitchen is where the meals are prepared, so a nice kitchen is very important.
But are most meals really prepared in the kitchen?
Probably not as many as you would think.
As it turns out, we don't cook as much as we think we do. According to the FDA, Americans spend almost 50% of their food budget on meals prepared outside of the home. 35 years ago, we spent 34%. I would make the argument that 34% is still way too much to be spending on ABC (Already Been Cooked) meals, but it's much better than the half of our budget are spending now.
So for the average American, half of his or her meals are ABC. At least we are eating pretty well half of the time though, right?
Not so fast my friends. But first let's remember, half is still failing at every school in the world; so even if half our meals are healthy, we still fail when it comes to good nutrition.
How many people who grew up in the 50's and 60's would consider hamburger helper a home cooked meal? What about Easy Mac? Lean Cuisine? DiGiorno? How many people in today's world would call these foods home cooked? The fact that many in my generation consider opening a box and putting something in the oven or microwave cooking is mind-blowing. And just a bit scary. I feel bad serving pasta with canned sauce for dinner because I feel like I was too lazy to make a real meal. But for too many, penne with ragu is the fanciest thing they've ever cooked. And we wonder why our nation is so unhealthy.
It's time to take action. No one is incapable of cooking. All it takes is a little effort. If you're reading this, you obviously have a connection to the Internet. Ergo, you have access to the largest and most diverse cookbook in the world. You can literally google a list of ingredients you have available, and dozens of recipes will pop up. Pick one that sounds good and start cooking. But please, just start.
Creating a new, healthier you starts in the kitchen. It may not end there, but we need a place to start. as you start cooking more of your own meals, you'll be surprised how much better you feel. You'll consume fewer preservatives and salt, and appreciate the true taste of food like you never have before.
And besides, if we start making the majority of our meals at home, all that kitchen talk on the home buying shows might actually start to make sense.
Monday, June 27, 2011
Organic AND Cheaper
Just got back from Publix and found an example to combat the "Organic food is more expensive than non-organic food" argument. An 8-pack box of Publix organic maple and brown sugar oatmeal was 30 cents cheaper than an 8-pack of Quaker maple and brown sugar.
Remember that next time someone tells you it's too expensive to eat organic food.
Remember that next time someone tells you it's too expensive to eat organic food.
Saturday, June 25, 2011
More Than Just The Best Part of Waking Up
Nothing beats the smell of fresh brewed coffee in the morning. The aroma itself is enough to get some people going. Millions of people feel like they can't start their day until they have their first cup. I know, because I'm one of them.
Coffee has been enjoyed for centuries all over the world, from royals to peasants and everyone in between. A main reason for its popularity is the energy boost provided by the caffeine. Whether you need the boost to get you moving in the morning, or you just need a pick-me-up to make it through the rest of the afternoon at work, coffee is a great choice.
Coffee is a very low calorie beverage (about 5 cal/8oz cup) and is full of antioxidants. These two perks have been known about for years. More recently, however, other benefits of coffee drinking have started to surface. A recent study from Harvard University shows a relationship between drinking coffee and a decreased risk of prostate cancer. The exact reason for this relationship isn't completely understood, but the evidence is strong enough to encourage coffee drinking.
Another possible advantage of downing a few more cups of joe daily is about to be published in the Journal of Alzheimer's Disease. Caffeine has long been thought to help protect the brain from developing Alzheimer's disease, but according to researchers at the University of South Florida there appears to be "something" else in the coffee that interacts with the caffeine to produce an even greater benefit. The "something" isn't completely known yet, but according to the study, the added effect was seen only in the mice given the caffeinated coffee. As someone who has watched family members suffer with Alzheimer's, I'm willing to do anything I can to reduce my risk of developing this terrible disease. And if drinking more coffee is going to help, it's a win-win type of situation.
If you're a black coffee person, drink up. The benefits are many, and the negatives are few. If, however, you are a member of the cream and sugar crew, you need to take a step back.
The coffee industry is booming around the world. There are Starbucks going up all over the place. Dunkin Donuts have popped up in areas other than Boston, and more are on their way. Even McDonalds touts their new McCafé with all their specialty flavors. These days, if you're not drinking coffee, you are in the minority. But most of this new crop of coffee drinkers load their cup up with cream, sugar, and/or syrup. These additions turn coffee from a healthy choice to a ticking calorie bomb. The biggest bomb at Starbucks is a 670 calorie monster for 24 ounces. Whatever health benefit you might get from the coffee Is completely undone by the damage done to your waistline. And if you're drinking two or three of these a day, you're getting your entire calorie count from drinking coffee. Not exactly healthy, eh?
If you're the kind of person that struggles to drink black coffee, I understand. I've been there. But black coffee is an acquired taste. If you drink it enough, you'll learn to like it. Until then, a dash of skim or soy milk and a little Splenda might help.
The benefits of coffee are known, and more are discovered all the time, but you need to remember that all coffees are not created equal.
Consider yourself warned.
Tread lightly, friends.
Coffee has been enjoyed for centuries all over the world, from royals to peasants and everyone in between. A main reason for its popularity is the energy boost provided by the caffeine. Whether you need the boost to get you moving in the morning, or you just need a pick-me-up to make it through the rest of the afternoon at work, coffee is a great choice.
Coffee is a very low calorie beverage (about 5 cal/8oz cup) and is full of antioxidants. These two perks have been known about for years. More recently, however, other benefits of coffee drinking have started to surface. A recent study from Harvard University shows a relationship between drinking coffee and a decreased risk of prostate cancer. The exact reason for this relationship isn't completely understood, but the evidence is strong enough to encourage coffee drinking.
Another possible advantage of downing a few more cups of joe daily is about to be published in the Journal of Alzheimer's Disease. Caffeine has long been thought to help protect the brain from developing Alzheimer's disease, but according to researchers at the University of South Florida there appears to be "something" else in the coffee that interacts with the caffeine to produce an even greater benefit. The "something" isn't completely known yet, but according to the study, the added effect was seen only in the mice given the caffeinated coffee. As someone who has watched family members suffer with Alzheimer's, I'm willing to do anything I can to reduce my risk of developing this terrible disease. And if drinking more coffee is going to help, it's a win-win type of situation.
If you're a black coffee person, drink up. The benefits are many, and the negatives are few. If, however, you are a member of the cream and sugar crew, you need to take a step back.
The coffee industry is booming around the world. There are Starbucks going up all over the place. Dunkin Donuts have popped up in areas other than Boston, and more are on their way. Even McDonalds touts their new McCafé with all their specialty flavors. These days, if you're not drinking coffee, you are in the minority. But most of this new crop of coffee drinkers load their cup up with cream, sugar, and/or syrup. These additions turn coffee from a healthy choice to a ticking calorie bomb. The biggest bomb at Starbucks is a 670 calorie monster for 24 ounces. Whatever health benefit you might get from the coffee Is completely undone by the damage done to your waistline. And if you're drinking two or three of these a day, you're getting your entire calorie count from drinking coffee. Not exactly healthy, eh?
If you're the kind of person that struggles to drink black coffee, I understand. I've been there. But black coffee is an acquired taste. If you drink it enough, you'll learn to like it. Until then, a dash of skim or soy milk and a little Splenda might help.
The benefits of coffee are known, and more are discovered all the time, but you need to remember that all coffees are not created equal.
Consider yourself warned.
Tread lightly, friends.
Saturday, June 18, 2011
Farmer's Markets: Tis The Season
It's Saturday morning and while most people are still in bed, farmers across the country have already loaded up their trucks and headed into town. Many communities across the country have farmer's markets on select days of the week, and no time is more popular than Saturday morning. Find farmer's markets in your neighborhood here.
While farmer's markets are great, especially for the local farmer, there are a couple of things to be aware of before you rush off and fill your bags with produce.
1. Just because something is available at the local farmer's market, doesn't mean it was grown locally. To me, this came as a complete shock, and turned me off from farmer's markets for awhile. I went one week and saw some locally grown vegetables, but the grapes were from Chíle and the melons were from Honduras. If I wanted fruit imported from South and Central America, I'd just go to the grocery store. Make sure you're looking for labels as to where the food is grown. Most farmers will go out of their way to advertise that their food is local, so if you don't see a sign that says locally grown, that should be a bit of a red flag.
2. Just because something is available at the local farmer's market, doesn't mean it was grown organically. For a multitude of reasons, I feel that organic produce is the best thing going. The difference in taste between the organic and non-organic is astronomical. The environmental benefits of organic farming are well documented, as is the harm associated to the environment associated with excessive fertilizer and pesticide application at non-organic farms. The nutritional content in organic produce is also better in organic foods.
3. That said, just because it's not organic, doesn't mean it's terrible for you, especially if it's local. The process and paperwork required to obtain the Organic status from the USDA is very extensive and expensive. If the farm is small, the profit margin is likely razor thin. For the farmer to risk major losses by going through the certified organic process may not make sense. But by talking to the farmer, you may find that his or her produce is every bit as organic as those labeled organic, and it's probably cheaper, too.
And even if it's not completely organic, the argument can be made that local non-organic is as good or better than organic produce grown across the country, or in another country, that has to be shipped hundreds or thousands of miles to get to you.
4. You can shake the hand that grows your food. To me, the biggest pro about shopping at a farmer's market is that you can talk with the farmer and learn how difficult farming really is. I've never met a farmer that I got a bad vibe from. They are all just people trying to earn a modest living and provide for their families. By building that relationship with the farmers in your area, you provide valuable feedback and encouragement for them to keep doing what they are doing. Starting a farm is a scary adventure, but knowing that you have a loyal customer base helps to limit the anxiety. Also, you are likely to find that farmers, like any good business, aim to please. By building a positive relationship with your farmer, you may be able to request new crops for the farmer to grow that you enjoy. In any event, getting to know the farmers at the farmer's market is one of the best parts of shopping there.
5. Farmer's markets are good for everyone involved. Bottom line, if a farmer can't make enough money to live, he or she has to get out of the business. By selling goods at a farmer's market, farmers are often able to get a better cost than by selling them wholesale. And while the farmer is able to get a better price for his or her goods, the consumer also gets a better deal. By buying direct from the farmer, you are able to get a better price than you can find in the grocery store.
So on this Saturday morning, put your coffee in a to-go cup, slap on some SPF, and head down to farmer's market for some delicious, fresh, and healthy local produce!
While farmer's markets are great, especially for the local farmer, there are a couple of things to be aware of before you rush off and fill your bags with produce.
1. Just because something is available at the local farmer's market, doesn't mean it was grown locally. To me, this came as a complete shock, and turned me off from farmer's markets for awhile. I went one week and saw some locally grown vegetables, but the grapes were from Chíle and the melons were from Honduras. If I wanted fruit imported from South and Central America, I'd just go to the grocery store. Make sure you're looking for labels as to where the food is grown. Most farmers will go out of their way to advertise that their food is local, so if you don't see a sign that says locally grown, that should be a bit of a red flag.
2. Just because something is available at the local farmer's market, doesn't mean it was grown organically. For a multitude of reasons, I feel that organic produce is the best thing going. The difference in taste between the organic and non-organic is astronomical. The environmental benefits of organic farming are well documented, as is the harm associated to the environment associated with excessive fertilizer and pesticide application at non-organic farms. The nutritional content in organic produce is also better in organic foods.
3. That said, just because it's not organic, doesn't mean it's terrible for you, especially if it's local. The process and paperwork required to obtain the Organic status from the USDA is very extensive and expensive. If the farm is small, the profit margin is likely razor thin. For the farmer to risk major losses by going through the certified organic process may not make sense. But by talking to the farmer, you may find that his or her produce is every bit as organic as those labeled organic, and it's probably cheaper, too.
And even if it's not completely organic, the argument can be made that local non-organic is as good or better than organic produce grown across the country, or in another country, that has to be shipped hundreds or thousands of miles to get to you.
4. You can shake the hand that grows your food. To me, the biggest pro about shopping at a farmer's market is that you can talk with the farmer and learn how difficult farming really is. I've never met a farmer that I got a bad vibe from. They are all just people trying to earn a modest living and provide for their families. By building that relationship with the farmers in your area, you provide valuable feedback and encouragement for them to keep doing what they are doing. Starting a farm is a scary adventure, but knowing that you have a loyal customer base helps to limit the anxiety. Also, you are likely to find that farmers, like any good business, aim to please. By building a positive relationship with your farmer, you may be able to request new crops for the farmer to grow that you enjoy. In any event, getting to know the farmers at the farmer's market is one of the best parts of shopping there.
5. Farmer's markets are good for everyone involved. Bottom line, if a farmer can't make enough money to live, he or she has to get out of the business. By selling goods at a farmer's market, farmers are often able to get a better cost than by selling them wholesale. And while the farmer is able to get a better price for his or her goods, the consumer also gets a better deal. By buying direct from the farmer, you are able to get a better price than you can find in the grocery store.
So on this Saturday morning, put your coffee in a to-go cup, slap on some SPF, and head down to farmer's market for some delicious, fresh, and healthy local produce!
Friday, June 17, 2011
Chicken and Spinach Alfredo Pizza
Made Chicken and Spinach Alfredo Pizza last night for dinner. It was pretty good and super easy. Props to my wife for the awesome homemade Alfredo sauce she made the other day. I don't have a recipe for that, but any good white sauce will do just fine.
Enjoy!
Pizza Crust
Chicken, cooked and cut into bite-sized pieces
Spinach, washed and dried
Mushrooms, sliced
Red Onion, chopped
White Sauce
1. Roll out crust and put on pizza pan. Spread desired amount of sauce on the crust.
2. Spread chicken, mushroom slices, and red onions on top of sauce. (Add other ingredients as desired)
3. Put spinach on top. Feel free to add a thick layer as it will cook down in the oven.
4. Bake on center rack in oven at 450 degrees for 6-8 minutes, or as directed to ensure crust is completely cooked.
5. Slice and dig in!
Enjoy!
Pizza Crust
Chicken, cooked and cut into bite-sized pieces
Spinach, washed and dried
Mushrooms, sliced
Red Onion, chopped
White Sauce
1. Roll out crust and put on pizza pan. Spread desired amount of sauce on the crust.
2. Spread chicken, mushroom slices, and red onions on top of sauce. (Add other ingredients as desired)
3. Put spinach on top. Feel free to add a thick layer as it will cook down in the oven.
4. Bake on center rack in oven at 450 degrees for 6-8 minutes, or as directed to ensure crust is completely cooked.
5. Slice and dig in!
Monday, June 13, 2011
Stuffed Eggplant
Giving Meatless Monday another shot this week. I put this dish together in my head the other day, and it would be very easy to substitute ingredients to suit your taste. Feel free to use this recipe as a blueprint to build your own delicious Meatless Monday meal.
Hope you enjoy!
1 Eggplant, sliced in half lengthwise, some inside flesh removed to create small "bowl"
1 cup Quinoa
Salt
Olive Oil
1/4 Red Onion
3 Cloves Garlic
1/2 Bell Pepper
3 TBSP Sunflower Seeds
3 TBSP Apple Cider Vinegar (optional)
Gorgonzola Cheese
1. Heat oven to 350. Coat flesh of eggplant with approx 1 Tsp of Olive Oil and a pinch of salt. Put on baking tray flesh side up and bake for 20-25 minutes. Eggplant flesh should be slightly browned when done. Remove from oven.
2. While eggplant is in oven, prepare Quinoa as directed. Add 3 TBSP Apple Cider Vinegar in addition to the water needed to cook quinoa. When it is ready, remove from heat and set aside. 1 cup will have cooked up to about 2.5 cups.
3. Saute pepper, onion, sunflower seeds, and garlic in olive oil.
4. Combine sauteed veggies and approx 3/4 cup of quinoa in separate dish. Stir together and then 'stuff' the eggplant halves with the mixture. Sprinkle cheese on top, and put under the broiler for a few minutes to melt cheese.
Serve. Can use extra quinoa as a side, or serve by itself.
Hope you enjoy!
1 Eggplant, sliced in half lengthwise, some inside flesh removed to create small "bowl"
1 cup Quinoa
Salt
Olive Oil
1/4 Red Onion
3 Cloves Garlic
1/2 Bell Pepper
3 TBSP Sunflower Seeds
3 TBSP Apple Cider Vinegar (optional)
Gorgonzola Cheese
1. Heat oven to 350. Coat flesh of eggplant with approx 1 Tsp of Olive Oil and a pinch of salt. Put on baking tray flesh side up and bake for 20-25 minutes. Eggplant flesh should be slightly browned when done. Remove from oven.
2. While eggplant is in oven, prepare Quinoa as directed. Add 3 TBSP Apple Cider Vinegar in addition to the water needed to cook quinoa. When it is ready, remove from heat and set aside. 1 cup will have cooked up to about 2.5 cups.
3. Saute pepper, onion, sunflower seeds, and garlic in olive oil.
4. Combine sauteed veggies and approx 3/4 cup of quinoa in separate dish. Stir together and then 'stuff' the eggplant halves with the mixture. Sprinkle cheese on top, and put under the broiler for a few minutes to melt cheese.
Serve. Can use extra quinoa as a side, or serve by itself.
Monday, June 6, 2011
Diet Drama on the Bookshelf
Unless you've been living under a rock like the dudes in the Geico commercial, you've got to be aware of the expanding waistlines of the majority of the US population. Every health expert and nutritionist has his or her own explanation of the root cause of the additional pounds we are packing on. While all the angles have a certain amount of merit, I throw my lot in with the crowd that feels that our food choices play the biggest role in determining our body weight.
Apparently, I'm not the only one who feels that the saying 'you are what you eat' has a good bit of credibility. This was the scene at the local bookstore my wife and I visited the other day:
In case I need to make things a little clearer, there were 19.5 shelves that contained books telling you what you should eat to get healthy/lose weight. I counted the books on 3 of the shelves and there was an average of 42 books in that sample size. For arguments sake, let's say there were only 40 books per shelf, that would give you 780 books trying to sell you a way of eating that will make you healthier. The problem with all of these books is that there are so many conflicting titles. There are the no carb books. There are the no fat books. There are the no taste books. Well, maybe not no taste books, but after browsing a couple of them I think that no taste might be an accurate assessment. There is the cave-man diet book. The abs diet book. The skinny bitch diet book. (Ladies, for what it's worth I'd rather you be cool and a few pounds overweight than be a bitch and be skinny. Just sayin'.)
There are literally 100's of different titles in the diet and nutrition section trying to tell you what you should eat. If you ask me, they all miss the point. Well, all but one. Nina Planck wrote a book called Real Food; it completely changed the way that I think about food and it makes absolutely perfect sense. Our bodies need real food to function properly, and real food comes from the ground and from nature. Now, you can argue that organic is better than non-organic (and I wouldn't disagree with that point), but we as a country and we as a world need to realize that real food is better than processed food for our bodies. Our bodies don't know how to digest the processed food that we eat. I believe the reason for this is so logical that it is easy to miss, a kind of 'can't see the forest for the trees' scenario. Depending on your belief structure, (and I promise to not get into a creation vs evolution debate, at least not now) our bodies have been eating relatively the same types of food for the first 7,000-100,000 years that homo sapiens have been on the planet. It's only been in the last 60 or so years that we've screwed everything up. Whether it is trans-fats, partially hydrogenated oils, or genetically modified crops, our bodies can't process them. When we eat these foods too often, our bodies don't get the nutrients they need, and it sends a signal to the brain to eat more in an attempt at getting the nutrients required.
So, what I tell my clients (pay attention here) is that you need to do the best you can to eat real food. Real food is the kind of thing you have to cook. You have to take the time to peel and/or wash it. Eating real food is the only way to live a healthy and long life. The shit that we eat from fast food restaurants (excuse my language but I believe that you should call a Big Mac what it is, and it surely isn't food) is killing us. And by looking at the dramatic rise in obesity rates and chronic diseases in the last 60 years, you can't even say that processed foods are killing us slowly. Cause they're not.
The question isn't whether you can afford to buy real food; the real question is whether you can afford not to.
Remember, you really are what you eat.
Apparently, I'm not the only one who feels that the saying 'you are what you eat' has a good bit of credibility. This was the scene at the local bookstore my wife and I visited the other day:
In case I need to make things a little clearer, there were 19.5 shelves that contained books telling you what you should eat to get healthy/lose weight. I counted the books on 3 of the shelves and there was an average of 42 books in that sample size. For arguments sake, let's say there were only 40 books per shelf, that would give you 780 books trying to sell you a way of eating that will make you healthier. The problem with all of these books is that there are so many conflicting titles. There are the no carb books. There are the no fat books. There are the no taste books. Well, maybe not no taste books, but after browsing a couple of them I think that no taste might be an accurate assessment. There is the cave-man diet book. The abs diet book. The skinny bitch diet book. (Ladies, for what it's worth I'd rather you be cool and a few pounds overweight than be a bitch and be skinny. Just sayin'.)
There are literally 100's of different titles in the diet and nutrition section trying to tell you what you should eat. If you ask me, they all miss the point. Well, all but one. Nina Planck wrote a book called Real Food; it completely changed the way that I think about food and it makes absolutely perfect sense. Our bodies need real food to function properly, and real food comes from the ground and from nature. Now, you can argue that organic is better than non-organic (and I wouldn't disagree with that point), but we as a country and we as a world need to realize that real food is better than processed food for our bodies. Our bodies don't know how to digest the processed food that we eat. I believe the reason for this is so logical that it is easy to miss, a kind of 'can't see the forest for the trees' scenario. Depending on your belief structure, (and I promise to not get into a creation vs evolution debate, at least not now) our bodies have been eating relatively the same types of food for the first 7,000-100,000 years that homo sapiens have been on the planet. It's only been in the last 60 or so years that we've screwed everything up. Whether it is trans-fats, partially hydrogenated oils, or genetically modified crops, our bodies can't process them. When we eat these foods too often, our bodies don't get the nutrients they need, and it sends a signal to the brain to eat more in an attempt at getting the nutrients required.
So, what I tell my clients (pay attention here) is that you need to do the best you can to eat real food. Real food is the kind of thing you have to cook. You have to take the time to peel and/or wash it. Eating real food is the only way to live a healthy and long life. The shit that we eat from fast food restaurants (excuse my language but I believe that you should call a Big Mac what it is, and it surely isn't food) is killing us. And by looking at the dramatic rise in obesity rates and chronic diseases in the last 60 years, you can't even say that processed foods are killing us slowly. Cause they're not.
The question isn't whether you can afford to buy real food; the real question is whether you can afford not to.
Remember, you really are what you eat.
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