Thursday, April 26, 2007

Is it Soup Yet?


Soup is a favorite way of homemakers around the world to provide not only nourishment, but also make use of seasonal vegetables,even leftovers, go to work. They take add their own special touch or ingredients that add the intangible 'TLC" one of the most powerful ingredients, that make it effectively a healing food filled with super nutrients. It doesn't have to be winter to make your family a special soup.
Soups can be served cold, made from fruit instead of vegetables. The idea is to marry nutrients into one healthful meal that can be easily ladled into bowls, the addition of whole grain crackers or breads round out a full meal with easy clean-up.The following is one of my favorites because it contains lentils which deliver a powerful health benefit but don't take as long to cook as other beans. Try this, it takes about an hour. You'll need :
1 pound lentils
1 large carrot cut up into bite size
1/4 cup onion
1 1/2 cups crushed tomatoes
8 cups water
I celery stalk cut into bite size
2 cloves garlic, minced
1/2 tsp. marjoram
2 links Italian sausage

You'll need to rinse your lentils, then put them in soup pot with the 8 cups water and bring to a boil. Cut up your sausage into bite size pieces and add to lentils, cover and simmer(cook slowly) for about 45 min. Saute the vegetables for about 20 minutes, add to lentils when finished, approx. 8 servings.Serve a selection of dark and light whole grain breads and you will have a meal fit for a king. Enjoy!

Monday, April 23, 2007

Breakfast Fuels


All around the world people start their new day by eating breakfast. After a long period of sleep since the last meal, the body needs refueling with energy, vitamins, minerals and fiber, especially important if you are a growing and developing child laying the foundation for a healthy adulthood.Learning good eating habits start early, and the importance of learning what your body needs to grow and learn and play.

Also, the attitudes and relationships with food are formed early. The perceptions about what foods can be eaten for breakfast are formed early on. So many of us grow up thinking there are hard and fast rules regarding what food can be eaten. As an example; one hardly ever associates pizza as a breakfast food, or to have leftovers from the night before for "breakfast."That's bad behavior associated with bachelorhood or college life. Pizza very often is a leftover and not what mom's want their kids to eat, but everyone loves pizza.So let's be creative with the pizza, just like a "sandwich" or a "wrap" and make up our own" healthy breakfast pizza."Use leftovers if you want or let the kids come up with a recipe of their own using ingredients already on hand. As long as it's called "pizza" and they created it, they'll love it!

The most common breakfast for kids in the US is cereal, milk, juice and toast. A large part of the world has adopted western style breakfast patterns, and portable nutrition, but here are a few sample breakfasts from other countries, to get refueled and start their day!
How about Italian fare: fresh rolls with chocolate butter spread, hot milk and coffee!
In China maybe rice, dried pork, pickles and soybean juice?
Japanese kids may be served, roasted seaweed dipped in soy sauce, boiled rice,pickled radishes and salted plums.

Sunday, April 22, 2007

Breaking the Fast


Most have heard it repeated time and time again, that eating a healthy breakfast is important. I won't argue with that. Perception of breakfast is a meal eaten in the morning before work or school and consisting of "breakfast food." Let's look at the word to begin with. "Breakfast" means just that; breaking the fast. What you eat for breakfast is important because your body has been in "fast" mode while you slept or however long it's been since your last meal.

Breakfast should focus on nutrients more than calories, and should set the tone for the rest of the day.Eat or snack at regular intervals throughout the day when you're most active and burning the most calories and drink plenty of water, allowing your body to function properly.Pack fruits, celery or carrot sticks,raisins,trail mix, granola, seeds,nuts to snack on throughout the day,instead of waiting until lunch(Starving) and wolf down your whole calorie allowance in one setting!Did you ever notice that skinny people seem to eat constantly and heavier folks seem to be dieting and in deprivation mode? There is no perfect answer for everyone, but it seems as though consistency and sustainability go a long way toward success in a lot of areas of life, not the least of which is dieting.

The weight loss diet business has been around a very long time, and is a multi-billion dollar industry and they offer some great products which have a degree of success. But, if they were too successful, they would go out of business.If diets worked nobody would need them! Just look at the number of diet aids and programs around, and I'll bet you most people have tried at least one! The reason they thrive is because of the failure rate. Diets don't work because they are not sustainable. To combat that, you have to work on developing eating habits that can be sustained throughout your life. I know that sounds grim and punitive to a lot of folks, but once you focus on eating for health, you'll be amazed at what you CAN eat, and manage your own nutrition and budget as well.

Thursday, April 19, 2007

Healthier Outlook


We are all at different stages of our lives, some more hectic than others, some people are alone while others may feel overwhelmed with being responsible for , not only managing their own nutrition, but others as well. So much thought and preparation goes into planning, budgeting and cooking of the meals, but sometimes you're rushing to a meeting or a sporting event and don't have time for a "sit down" dinner.

If that's the case, I would urge you to plan at least one sit down formal dinner a week, even if it's a table for one. It doesn't matter what's on the menu, but bring out your best plates, silverware and glasses. Whatever you keep stashed away for a special occasion, bring it out. If you have children, let them "set the table" and teach them the right way to do it. It will help their social skills and keep yours sharpened.Do the preparation in steps, slowly, so there is much anticipation and good smells wafting through your home. It's good for the soul and a great recipe for delicious memories.

Tuesday, April 17, 2007

Diet Control


If you want to combat a problem, you have to analyze, evaluate and mount a strategy, set a time line for progress evaluation and a deadline for completion,right? However, if you are mounting a campaign against fat, you must be vigilant,increasing your knowledge base,introducing delicious ways to incorporate new foods into your diet.There is no deadline for completion when it comes to eating for health,strength and wellness.Eating healthier is a strategy that has to be mounted each and every single day, systematically and consistently adding to your arsenal of weapons.

Learn not to shoot yourself in the foot!Don't harbor greasy gooey syrupy sugary sweet junk in your home! Just say no and don't let your kids watch Saturday morning TV while you sleep in! The money you save on junk could be put toward a visit to a nice restaurant once in a while. Order your favorite meal, including dessert if you want.Change your perception of that four letter word diet that ad marketers have on every product in the store because they know you'll buy it if it's labeled "diet" or "lite", they're getting rich and you're getting fat, developing or pre-disposing yourself to serious disease, which will take you into the arms of the billion dollar medical treatments and the legal drug pushers. So you turn to another billion dollar market, weight loss foods and supplements marketed by "credible folks." There may be nothing wrong with any of these things, but they don't work! They are a temporary fix and not sustainable,and lead to feelings of failure, which lead to assuaging the hurt with comfort food.
Don't "diet!"Change your eating habits. Be consistent, repetitive, relentless,true to the game and yourself.Then a nice meal out once in a while, special occasion or vacation doesn't become a traumatic ordeal, filled with self recrimination, starvation diets that can't be sustained,and the inevitable binging! It's crazy and sets you up for weight gain! Even with food costs as high as they are, if you look at the billions that are made by the , junk foods purveyors, "diet" industry gurus,legal drug czars (because there will be no cure while there is so much money to be made)the "cost" may seem worth it. Where do you think those billions come from?
You and me , our elderly parents and grandparents who live on fixed incomes,folks trying to raise families that are at, close to or below the poverty level. Ever notice how the percent of overweight and obesity rises along with the rise in joblessness,homelessness, abject poverty? Oh, maybe we need another fund raiser,yeah right.
Clearly, some articles imply fast food chains are behind the 60% figure of overweight, and further imply, that these folks don't have any self-control, or ability to opt for a salad. They paint a picture of fat,poor and too stupid to get out of their own way! But we already know that starving and binging(yo-yo diets) lead to gaining weight, maybe the poor starve and binge but not on purpose.Oddly the percentage of poor and homeless is about the same as the overweight and obese. Who are the poor? Think those rising numbers correlate with the "fat" problem?

The bottom line is to empower yourselves with knowledge,take control of your own "diet."Live well,eat for health, live long and prosper.

Monday, April 16, 2007

Rich Fiber Source


Again the focus is on an ordinary, readily available and affordable member of the legume family, that packs a nutritional wollop! It's the almighty lima bean, also known as the butter bean. These beans are very affordable and belong in any dry pantry. If you are able,get fresh, frozen or grow your own,even better!
The lima is a great source of dietary fiber,protein,potassium, copper, and especially good for diabetics and sufferers of hypoglycemia, as are most members of the legume family.They are among a group of antidiabetic foods that help lower insulin resistance.They make a huge contribution to a healthy well balanced diet for all of us. A simple dish, low in fat and can be prepared in 30 minutes follows:

You'll need:
cooking spray
1/2 medium onion, finely chopped
1 1/2 cups chicken broth
1 (16 ounce) package frozen baby lima beans

Heat a large saucepan over medium heat, and spray with cooking spray.
Saute onions until soft and translucent.
Pour in chicken broth, and bring to a boil.
Add lima beans, and enough water just to cover.
Bring to a boil, then reduce heat to low, cover, and simmer for 30 minutes, until beans are tender.
Enjoy this quick side and look for more ways to include this super vegetable into your healthy diet.

Saturday, April 14, 2007

Not just for Holidays

When most of us think about sweet potatoes, it is usually in regard to planning the Thanksgiving or holiday menu.They are traditionally served in a casserole called "candied" sweet potatoes.One would never guess from the name "sweet potato", that they are actually good for diabetics, and one of the most nutritious vegetables that any of us could ever eat. They are a distant relative of the potato, and not to be confused with yams.Learn more about this fascinating vegetable at the following address:http://www.whfoods.com/genpage.php?tname=foodspice&dbid=64

This root vegetable qualifies as an excellent source of vitamin A (in the form of beta-carotene), a very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron.Recently the sweet potato received classification as an "antidiabetic" food. Sweet potato has been given this label because of some recent animal studies in which sweet potato helped stabilize blood sugar levels and lowered insulin resistance.

Sweet potatoes already taste like dessert without adding anything. They are readily available in your local produce section and easy on your budget.Next time you shop, pick some up and try baking them as you would a regular potato, serve with a dollop of cinnamon butter for a nutritious, delicious and filling accompaniment to your main dish.Southern cooks use them in various ways all year round, not the least of which, they are famous for, sweet potato pie.

If you don't already use them in your meal planning, add sweet potatoes to your shopping list, and make them a regular part of your healthy diet.

Friday, April 13, 2007

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Weight Control

Sumo is a type of wrestling in the orient. It is steeped in tradition and disciplines ,rituals,which I'm not going to get into here, but reading about the lifestyle and history makes fascinating reading.
My purpose in researching the sumo wrestler, was to see what habits in their lifestyle result in the heavy body style, for which they are known.
I won't use the term "overweight", since they work to meet a certain standard associated with the sport and would'nt be deemed overweight by sumo standards of sumo weight control.

"Wrestlers are not normally allowed to eat breakfast and are expected to
have a nap after a large lunch. The most common type of lunch served is the
traditional "sumo meal" of chankonabe which consists of a simmering stew cooked
at table which contains various fish, meat, and vegetables. It is usually eaten
with rice and washed down with beer. This regimen of no breakfast followed by a
large lunch helps wrestlers put on weight so as to compete more
effectively. A nap after lunch also assists in this process."

"The negative effects of the sumo lifestyle become dangerously apparent
later in life. Sumo wrestlers have a life expectancy of between 60 and 65,
more
than 10 years shorter than the average Japanese male. They often
develop
diabetes and high blood pressure, and are prone to heart attacks.
The excessive
intake of alcohol leads to liver problems and the stress on
their joints causes
arthritis."

Thursday, April 12, 2007

Can Calories Tell Time?

Q: Do calories know what time it is?
A: No

Q: Why is it considered bad to consume calories after a certain hour?
A: Because, for the majority of people, that is when their activities wind down for the day, and therefore calories aren't necessary for maintaining energy levels.People need to learn as much about managing their own nutrition and individual body requirements as possible, from a variety of sources. Each diet should be individualized accordingly.Think about a nurse who works third shift,as an example, wouldn't that person be "fueling" while the rest of us sleep?

Q:What do calories do when we sleep?
A: Calories are fuel, that keep you going during active periods,and even when you're sleeping,your body is burning up fuel,but at a resting rate!

Q:Do calories make you fat?
A:No, inactivity does, but the amount of calories needed by an individual varies according to their ability to expend those calories and according to their age,physical activity,job,physical limitations and so forth. We tend to use a one-size fits all approach in this country, to almost everything and everybody, no matter what the issue, but bodies are like snowflakes; no two are alike and we need to continually evaluate, adapt and adjust as we get older.

Q:Does daily caloric intake matter?
A:Yes, but that should not be the only consideration when choosing which foods to eat or serve.What matters is the source of the calories.Is it nutritious or just empty calories?Consider the health benefit of the food and the nutrients your body needs. If an avacado contains the same amout of calories as a piece of chocolate cake, which would you choose? Therein lies a problem for a lot of folks, in not understanding nutrition. We have to learn to eat for health benefits, wellness,wholeness and we will reap the benefit in less doctor's visit,energy,attitude,and enjoyment.

Wednesday, April 11, 2007

Kiwi Fruit

Kiwi fruit is a rich source of vitamin C. Its potassium content by weight is slightly less than that of a banana. It also contains vitamins A and E. The skin is a good source of flavonoid antioxidants.*Kiwi fruit was originally called Chinese Gooseberries but didn't become popular until a marketing campaign dubbed them Kiwi which is the official bird of New Zealand, now one of the largest producers of Kiwi fruit in the world.Strawberries and blueberries are also excellent sources for antioxidants and a combination of kiwi,strawberries and blueberries is a delicious topping for cereal or a light cheesecake.

Overweight Epidemic

"Overweight and obesity are associated with heart disease, certain types of cancer, type 2 diabetes, stroke, arthritis, breathing problems, and psychological disorders, such as depression",according to the Surgeon General.
The numbers are staggering when it comes to the economic cost of obesity(BMI-25) which was $117 billion as of 2000, affecting 61% of the population and traversing all genders, races and age groups, with the most dramatic rise in teens over the last 20 years.
I think it's hard to conceive of the enormity of the problem, when you hear so often in the mainstream media about anorexia and bulimia,it's shocking to realize that so many are affected by obesity in this great nation,while many other nations are facing hunger or starvation.None of these are good problems to have,but it seems to me that $117 billion would go a long way toward solving any of them!
Overweight and obesity is a very serious and it has made me think about what possibly could be at the root of the problem. It did occur to me that the problem seems to have escalated in direct correlation with rise in consumption of fast food by an entire generation,related to the rise in women working outside of the home and having no time to prepare nutritious meals.....however, I don't mean to over simplify. There are many factors that no doubt have attributed to the problem as well., but lose gradually and sensibly.

Saturday, April 7, 2007

Well Stocked Pantry

Well, it's Saturday and I'm sure a lot of folks are doing their weekly shopping. It is a good time to completely evaluate what you have on hand, clean out your refrigerator and discard any suspicious looking leftovers.Make sure you go, armed with a list and stick to it!
Today we're focusing on the "dry pantry." If you have an existing one or you're just starting out or starting over,build it over time, taking advantage of sales and coupons.It may take several months of diligence, but once established, will save you money throughout the year.Also you want to accumulate good see-through containers to transfer your goods into once you get them home.Also try to look for simple turntables(dollar store)for spices and small cans or bottles that can "hide".This allows better organization and the ability to tell at a glance if you're running low on something.Kids can be involved in this process which will allow them to participate and gain a life skill, as well.Everyone's tastes and family size is different, but even if you're a single, you'll benefit and take pride in your pantry!
Here is a sample basic list.Make sure you keep a running inventory to shop from.
Sample Basic Dry Goods List to Start:
Coffee
Corn Meal
Flours(unbleached,whole grain)
Oatmeal
Dry milk powder
Sugar
Dry Beans
Lentils
Dry Peas
Rice(brown and white)
Popcorn
Pasta variety
Tea
Biscuit mix
Grits
Baking soda
Vinegar
Syrup

Thursday, April 5, 2007

Make Your Own Peanut Butter

Name brand peanut butter is filled with salt, sugar, corn syrup, hydrogenated vegetable oils, artificial flavorings, chemical preservatives and synthetic coal tar dyes to give it a "healthy" color,even though it's unwholesome and addictive.Peanut butter tastes great by itself,and it wouldn't seem necessary to add hydrogenated oil to a legume that is already over 50 % oil.
Anyone with a blender or food processor can make their own peanut butter( or other nut butters)Like anything else homemade, you control the ingredients.You'll need 2 cups of shelled roasted peanuts, a tablespoon of peanut oil and 1/2 tsp. of salt unless the peanuts are already salted.If using a blender, put the oil in first. Add the peanuts and salt next. Blend until desired consistency is reached. In the food processor, use the metal blade to process ingredients continuously for 2 to 3 minutes.Stop the machine to scrape down the sides of the bowl. Continue to process until the desired consistency is obtained. This makes a cup of peanut butter that will keep in the refrigerator up to 2 weeks.


Excerpted from an article by Carroll Pellegrinelli

Tuesday, April 3, 2007

Gradually Change Your Eating Habits

I just wanted to check in for a couple of minutes and share a few thoughts I had regarding diet,weight loss and weight control.During a recent conversation with one of my sons regarding the issue of being overweight,which he is not, but his older brother is.I agreed with his observation that people don't change their eating habits as they get older or as they move into a more sedentary job or lifestyle."Back in the day" a lot of our predecessors,including women and children, expended most of their calories during the day with physical work. The heaviest meals of the day, on the farms anyway, were breakfast, and dinner,with supper being served in the evening and usually the lightest meal of the day.People rose early and went to bed early as well.
Basically we developed a love for all these traditional food from our mothers and grandmothers(comfort food)but we're on the whole not as physically active as they were, and we tend to skip breakfast altogether and eat the heaviest meal at a "fashionably late, European eight."
Maybe gradually, we could somehow retrain ourselves to getting the heavy eating over with by mid-afternoon and just have a light lunch in the evening, followed by a brisk walk.If we get everyone in tune with that maybe we could try cutting down on salt,sugar,saturated fats,white flour...................Every journey starts with the first step.Thoughts?