Java Buzz

9 Mar

pantherHow about some morning coffee talk?  Scores of studies have investigated the health benefits of coffee and while none truly promote picking up the java habit (if you haven’t already), some certainly give java drinkers a reason to perk up. I’m a coffee

drinker- just one cup in the morning but it’s non-negotiable. Since it’s something I do religiously, I thought

I’d do a little research and blog about it.

One promising area of research is focused on coffee’s effect on type two-diabetes. Coffee seems to slow the absorption of carbohydrates into the intestines slowing the progression and maybe even preventing the onset of diabetes.

The relationship between cancer and coffee is another important area of research. While there may be a negative effect on some cancers (leukemia and stomach) there seems to be a potential protective effect on liver, colon, and rectal cancer. Its been suggested that the rapid transit of coffee and fast passage of stool aids in eliminating carcinogens from food as well as bile acids.

Like green and black tea, coffee has its share of antioxidants that show promise towards protection against certain cancers and cardiovascular disease. (Antioxidants are components in food that protect cells from damage caused by oxidation). One study found that coffee may be the leading source of antioxidants in the American diet.  Not because it’s the best source of antioxidants, but because we’re drinking so much of it.

Nutritionally speaking, a coffee cup label would look like a bunch of zeros. No fat, calories (too little to mention), cholesterol, sodium, or carbohydrates. There are trace minerals in coffee, for example, potassium, magnesium, manganese, thiamin, and niacin, all essential in varying amounts.

Coffee today is a mere shadow of what we were once filling in our travel mugs. The specialty drinks we now call coffee are loaded with extras like excess sugar, cream (including whipped) and any of the plethora of syrups at your request. Often closing in at 500-700 calories (not to mention the saturated fat) per drink and negating any possible health benefits. Dieters beware.

Coffee has almost as many terms attached to it as eggs do. Fair trade-certified coffee ensures environment sustainability and that the farmers were paid fairly benefiting their community and local environment. Organic coffee is grown with out pesticide, herbicides or any other chemicals.  Shade grown coffee is grown under existing trees protecting the environment and uses little to no chemicals.

Before you set your coffee machine on a 24-hour auto drip remember that caffeine is not advised for pregnant women and caffeine may exacerbate the effect of certain medications. Check with your doctor.

Americans love affair with coffee may turn out to be beneficial, but it’s definitely not a health tonic, despite health claims. Feel free to enjoy your morning buzz, in moderation of course.

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Zucchini Patty

24 Jan

1  15- oz can chickpeas (salt-free) drained and rinsed

1 cup plain whole wheat breadcrumbs

1 zucchini, grated (I recommend organic)

1 small red onion

1 egg, lightly whisked

1 tsp corse salt

1/4 cup extra virgin olive oil

1 cup low fat Greek yogurt- for dipping

1. Mash chickpeas in a bowl until smooth. Stir in breadcrumbs, zucchini, onion, egg, and salt. Form into small patties.

2. Saute the patties in olive oil until golden brown and crisp. 2-3 minutes per side.

3. Dip in yogurt

Per serving (2): 275 calories, 8 g fat, 26 mg cholesterol, 40 g carbs, 12 g protein, 8 g fiber

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Meatless Mondays

24 Jan

The Meatless Monday movement is here. Forcing us to take stock in the notion that we may really be what we eat.

The Health benefits are numerous: reduce cancer risk, reduce heart disease, fight diabetes, curb the obesity epidemic, live longer, and improve overall health.

The environments benefits are staggering: Reduce carbon foot print - it’s estimated that the meat industry generates one fifth of the man-made green house emissions accelerating climate change. Minimize water usage - an estimated 1800-2500 gallons of water go into a single pound of beef. Soy tofu produced in California requires 220 gallons of water per pound. Reduce fossil fuel dependence - it takes about 54 calories of fossil fuel to produce 1 calorie of protein from beef compared to 2 calories of fossil fuel from 1 calorie of protein from soy.

Los Angeles became the largest city to embrace the movement. If the spiritual home of the hamburger (In & Out Burger) and the health conscious fanatics can do it- we can all do it. No excuses.

Most of us end up cooking the same old reliables week after week. Performance anxiety prevents us from thinking outside the box to even give meatless Monday a try.  And NO, Meatless Mondays does not mean rice cakes and carrots.

And while we’re on the topic, not every meal needs to be laden with animal protein. Beans, tofu, quinoa offer lots of protein with out  the saturated fat. Plus most Americans consume double, even triple amount of their daily protein requirements (because our portions are too large).

A dietary overhall isn’t necessary- we’tre talking one day a week. Chefs generally don’t work Mondays, so eating out is sub-par, fish never arrives at the market on Mondays, so who wants to purchase days old fish, and you have most likely come off the weekend pushing the calorie-alcohol-splurge envelope.

Below are some of my house hold favs to get you started:

- Zucchini and garbanzo bean fritters along with a salad

- Roasted seasonal veggies with quinoa

- Tofu and asparagus stir fry

- Whole wheat pizza (you can even buy the dough at Whole Foods – all you have to do is roll it out)  topped with a little cheese and roasted or grilled veggies. Accompany with salad.

- Bean and corn whole wheat burrito with tomatoes, shredded lettuce, and small portions of cheese.

*For recipes check out my recipe tab

 

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2013 Mantra- Think with your Fork and Feet

31 Dec

Who doesn’t love New Years? What better time to set goals, turn over a new leaf, and of course live a healthier lifestyle.

We all know our portions are too large, we snack (graze ) too often, eat out more than we eat home (putting other people in control of our food), consume way too many processed foods, and exercise too little.

So, below are tips to ease you into 2013. No need to pick all of them, but consider a few to incorporate into 2013.

1. Eat smaller portions- Period. Purchase smaller plates, mugs, and bowls. Share meals when dining out. Order appetizers. Take half your food home. Do whatever works, but eat less.

2. Chose healthy carbs. Unrefined carbs (whole grains) should fill your pantry. Its been well documented that refined carbs (white bread, rice, refined grains and flours) are empty calories that contribute to obesity, type 2 diabetes, and cardiovascular disease.

3.  Drink more water.  Not only essential for maintaing bodily functions, but helps with satiety and keeps you away from other sugary beverages.

4. If you cannot pronounce it- don’t eat it. Hopefully reading labels will decrease the demand for low quality, highly processed foods. Real food doesn’t need labels.

5. Incorporate meatless Mondays. Better for your health because you will be adding beans, legumes, and fruits and veggies into your diet. Also better for the environment. Beef carries the largest carbon footprint. If every household did this, imagine what we could do for Mother Earth.

Have a Happy and Healthy New Year.

Movember Health

31 Oct

Maybe you’ve heard…maybe you havent. I didn’t until my husband announced he was growing a mustache (more specifically the horseshoe moustache). During the month of November, now coined Movember, each year men start sprouting a mustache in support of mens health. The goal is to raise awareness for cancers that are either specific to men or that have a high rate of affecting men, prostate and colon are a few.

So I think this is a good time to talk about the importance of fiber.

The benefits of fiber are numerous.

  • Helps maintain regularity
  • May help prevent certain types of cancers, specifically colon
  • Weight control, if fibrous foods replace fats and sweets.
  • Cardiovascular disease control, by excreting lipids like bile and cholesterol out of the body
  • Diabetes control by controlling blood glucose and insulin

Helpful tips to help include fiber in your diet:

  • Increase at a gradual rate to avoid gaseous side effects
  • Drink a lot of water to avoid constipation
  • Increase intake of raw and cooked fruits and veggies. Use juices sparingly for they have very little fiber.
  • Include nuts and seeds in salads and stir-fry. Do remember they are high in fat so use small portions.
  • Make bean tips for healthy snacks

Why not try…

100% whole wheat or seven grain bread   instead of   white, French, Italian, or rye

Oatmeal   instead of cream of wheat

Brown or wild rice   instead of white rice

Unpeeled raw & dried fruits   instead of fruit juices

Nuts and seeds   instead of chips and pretzels

High fiber cereals (fiber one, all-bran, kashi heart to heart)   instead of sugar cereals

Off the beaten path whole grains:

Amaranth- Sweet nutty flavor. High in Protein. Alternative to rice.

Barley- Hearty texture, mild flavor. Excellent in soups and stews.

Quinoa- Crunchy, mild taste. High in protein. Substitute for rice.

Bulgur- Whole wheat cracked into small granules. Served in salads like tabouli.

Ok- so you dont necessarily have to do the mustache (although it is fun), but I recommend focusing on incorporating a few additional grams of fiber into the diet.

 

Friendly Bacteria

11 Oct

Critters for breakfast anyone? How about a mid morning snack of bacteria?  Enjoying yogurt infused with millions of tiny bacteria is one of the newest food trends to hit the breakfast table.

They’re called pre and pro biotics and are part of the functional food movement. Functional foods are foods or components of food that may provide health benefits beyond basic nutrition. Consumer interest in attaining improved health through diet is at an all time high. Between rising health care costs, the aging population, and the positive relationship between diet and health, its no wonder we’re demanding food products that go beyond offering basic nutrition.

What’s the difference between the two?  Prebiotics are the food that probiotics thrive on; they create a hospitable environment for probiotics to thrive. Taken together the term is coined “synbiotics” and more efficiently enhances the probiotic benefits.

Probiotics are naturally occurring live bacteria added to some foods to help replenish levels of good bacteria in the gut as well as prevent the growth of “unfriendly” bacteria. Over time the level of good bacteria diminish, be it through excess use of antibiotics or years of a diet made up of refined foods and sugar (that pretty much describes the American diet). Specific strains of probiotic bacteria are L. acidophilus, L. casei and B. bifidus. Yogurts and other cultured dairy products are some of the more common probiotic- enhanced foods. But more are beginning to flood the market.

Prebiotics are a specific type of indigestible ingredient in food. The two most common are inulin and fructo-oligosaccharide. Because they don’t get digested, they remain in the gut stimulating friendly bacteria. Prebiotics are found naturally in whole grains, bananas, garlic, artichokes, onions, and honey, to name a few.

The health benefits of both appear to be strain specific, both claim to promote intestinal health and increase overall immunity. Some strains may have a positive effects on allergies, colorectal cancer, and inflammatory bowel disease. Prebiotics may even help the absorption of certain minerals like calcium and magnesium (specifically with yogurt containing vitamin D) leading to potentially preventing or delaying the onset of osteoporosis.

It’s true that some foods traditionally have these good bacteria, for example, sauerkraut, yogurt, miso, and kefir, but the health benefits come with regularity and quantity.  Not all yogurts have the additional good bacteria. Look to the label for verification; it’ll read “live and active cultures.” Look a little closer and you’ll also notice the specific strain.

Pre and pro biotics may be new in the food rotation, but one thing its not is a fad. Let’s face it; isn’t everyone looking for a natural immunity booster or a food that goes beyond its potential?

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10 Kitchen Essentials

27 Sep

If you’ve noticed skid marks in your kitchen, you’re not imagining it. Our kitchens have become race car pit stops. We breeze through and grab an energy bar for breakfast (to eat in the car, of course).  Meals are nuked, reheated, or out of a take out carton (generally over the sink or in front of your choice of reality TV).

Let’s get interactive. Get your grocery list and let’s give your kitchen an extreme makeover. I encourage the 10 items below to be on your grocery list and in the kitchen at all times.

1.         Spray olive and canola oil are a must have.  Olive and canola oil are the choice oils due to their ratio of good fats. Olive oil is high in mono-unsaturated fat (heart healthy by helping lower total cholesterol) and canola oil has the lowest amount of saturated fat (the fat that raises total cholesterol—not what we want).  Good or bad, all fats have roughly 120 calories and 14 grams of fat per tablespoon. Each pump of the spray version has roughly 7 calories and less than 1 gram of fat, which is a serious calorie saver.

2.         Nuts are a great on-hand snack. Almond and walnuts are the two I recommend.  Walnuts are high in omega 3 fatty acids and almonds have a reputable amount of the powerhouse antioxidant vitamin E. Nuts do have fat (even if its the good kind, fat is still fat). Watch your portions.

3.          Simon and Garfunkle were leading us in the right direction when they sang Parsley, sage, rosemary, and thyme. Fresh or dried, seasonings supply flavor, nutrition (antioxidants), and have their own set of medicinal properties.  Put the salt shaker aside (which wouldn’t be such a bad thing anyway given the excess salt we consume) and start experimenting.

4.         Fresh or frozen fruits and veggies would be a freebee jeopardy question. Canned foods aren’t recommended because of the added preservatives, namely salt in veggies and syrup (even light syrup isn’t dietitian approved) in canned fruits.  Veggies make a perfect ancillary to any meal (even your breakfast omelet) or as an afternoon snack (dip in low-cal dressing or peanut butter).

5.         Beans—dried or canned (with no added salt) should also make the grocery list cut. Big mistake to the low- carb dieters (you know who you are) who are avoiding beans due to their high complex carbohydrates. Beans are so nutritious—high in fiber, protein, B vitamins, folic acid, iron, potassium, selenium and magnesium, all vital nutrients.  Plus, they have no cholesterol and little fat. Add to soups and salads to make a more complete meal. Make a bean dip by pureeing your favorite bean with a little olive oil and seasonings (already using number 3 on the grocery list).

6.         Since breakfast is the most important meal of the day, I recommend that you have a variety of whole grain cereals at your fingertips. What to look for? First, make sure the first ingredient reads whole grains. Second, scan the ingredient list and put back anything that reads partially hydrogenated or high fructose corn syrup. Third, fiber intake should be at least 2 to 3 grams fiber per serving. And forth, dried fruits and granola (really any title with the word “crunch”) will add additional sugar—so proceed with caution.

7.         Wine also makes the cut. Red and white wine both have powerful antioxidants that are responsible for wines alleged virtues—lowering cholesterol, inhibiting tumor growth, and possibly helpful in treating Alzheimer’s. The recommended serving size is 3.5 to 4 ounces per glass. That doesn’t look like a lot in our oversized wine glasses.  1-2 drinks for men and 1 for women per day is recommended.

8.          Whole grain bread and brown rice are other items the kitchen would be naked without. It may take another decade to instill this, but carbohydrates are important and should not be avoided. Carbohydrates are one of only three macronutrients and are the body’s preferred source of energy. Do however choose the unrefined, high fiber variety and always mind your P’s and Q’s (portions and quantities).

9.         The refrigerator is in need of dairy.  To avoid unnecessary hormones, antibiotics, and pesticides in dairy, it is best to buy organic dairy products. Low- fat milk, yogurt (add some nuts and whole grain cereal for a perfect snack), and cheese.  Plus, dairy is a great source of protein, calcium, vitamin D and many more essential nutrients.

10. Water needs no justification. You know it’s important, I know it’s important.

To complete your kitchen makeover you need accoutrements. First, a barbecue grill or a George Forman. Indoor and outdoor grills are my favorite way to cook. It’s healthy, quick, requires little clean-up, little prep-time, and anything and everything goes (chicken, fish, tofu and veggies) with little to no added fats.  Shear perfection.

Add a little oil and turn up the heat (I know what your thinking—this is not that sort of story) and you have the next best cooking method, a wok.  Since woks require high heat, cooking is quick and needs no other pots or pans.

Hopefully your kitchen will make great before and after pictures. No excuses for not eating home a bit more and healthier. If you don’t take control of your diet and health—who will?

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