Recipe of the Week: Quinoa Stuffing with Kale and Pomegranate

Although I try not to pay much attention to celebrity docs (not Dr. Oz, not Dr. Phil and especially not Dr. Laura....perhaps Dr. Ruth....sometimes Dr. Drew....), I found this enticing recipe from Dr. Oz in the November issue of Natural Health. I decided to give it a try for the upcoming thanksgiving dinner (and made it ahead of time to leave room for a plan B, just in case). Turns out it was totally tasty! And healthy to boot!

5 tablespoons extra virgin olive oil, divided

6 cloves garlic, finely sliced, divided

1/2 cup vegetable stock

1/2 pounds young kale, stems and leaves coarsely chopped

Salt to taste

White pepper to taste (I used black pepper)

1 1/2 cups pecans

1 cup finely chopped onion

1 tablespoon chopped fresh sage (I used 1/3 of this amount in dried Sage and Thyme forms)

1 tablespoon fresh thyme (strip the leaves from the stems)

2 cups cooked quinoa

1 tablespoon butter, melted

1 egg, lightly beaten

3/4 cup dry white wine

1/2 cup fresh pomegranate seeds

Preheat oven to 325F. Lightly oil a 9 x 13-inch glass baking dish.

In a saucepan over medium-high heat, heat 2 tablespoons olive oil. Add half of the garlic and cook until soft but not yet golden. Raise to high heat, add the stock and kale and mix. Cover and cook for 3 minutes, then uncover and continue cooking, stir until all the liquid has evaporated. Season with salt and white pepper. Set aside to cool.

Add cooled kale and pecans to a food processor; pulse until pecans are chopped and kale is shredded but mixture is still chunky.

In a separate saucepan heat 2 tablespoons olive oil over medium-high heat; add the onion and remaining garlic; saute 2 to 3 minutes. Add the sage and thyme; continue cooking until onion is caramelized, approximately 3 to 4 more minutes. Stir in the pecan-kale mixture.

Transfer the mixture to a large bowl. Add the cooked quinoa and stir to combine. Stir in the remaining tablespoon of oil and melted butter. Season with salt and white pepper.

Add the egg and wine and toss to coat. Transfer the mixture to the prepared baking dish. Cover and bake 30 minutes. Garnish with pomegranate seeds before serving.

The sage, thyme, onions and garlic give the dish a traditional stuffing flavor. The quinoa, kale and pomegranate make it super-duper healthy. I give this recipe two thumbs up for fine holiday eating!

Food of the Week: Soybeans

Food of the week: Soybeans

The nutritional benefits of soy have been sensationalized in the US in the past few years. It is true, the soybean does tout many health benefits. However, we have recently seen concerns emerging over the newly popular and widely used food. These concerns relate to both nutritional aspects and the way in which the soybean is mass-produced here in the US and in other parts of the world as well. Let’s take a look at the many sides of soy.

Photo Courtesy of thedailygreen.com

Benefits:

• Excellent source of protein, which is why soy is commonly used as a replacement for meat.


• Unlike meat, soy does not contain saturated fat or cholesterol and may actually lower cholesterol levels.


• Good source of Omega-3 fatty acids, iron and magnesium


• Fiber!


• Soy increases levels of nitric oxide, which help to prevent atherosclerosis (Coronary Artery Disease)


• Isoflavones in soy help to protect heart and bone health in post-menopausal women


• The protein and fiber in soybeans help to stabilize blood sugar for people with diabetes. In fact, studies have shown that a diet including soy may help to prevent type 2 diabetes.


• Soybeans contain Choline, which may lessen chronic inflammation


• Additional benefits may include gastrointestinal wellness and protection against prostate cancer

Drawbacks:

• Purified soy products (ie soy milk), often used in the US, do not have many of the health benefits of whole soy foods. These products can actually stimulate pre-existing breast tumors.


• 85% of soybeans produced in the US are genetically modified. There are no additional restrictions on genetically modified soybeans, they are treated the same as regular soybeans.

Ways to eat Soybeans:

• As an appetizer, side or snack, blanch Edamame (soybeans in their pods)


• Eat tofu or tempeh as a meat substitute


• Use soybeans in Stir-Fry or Pasta

Little Known Facts:

• Soybeans are the most widely grown bean in the world.


• The origins of the soybean go back to China over 1300 years ago


• Most soybeans produced end up being used as feed for cows, chickens and pigs (not their natural dietary choice, it helps to make their stomachs explode or get infections, but I digress….)

So it does appear that soybeans really do offer a lot of nutritional benefits, if you eat whole soy rather than refined products. As always, we need to know where our food is coming from and what has been done to it. This is not always an easy thing to do. There was an excellent documentary made this year about the food industry in the US called Food, Inc. There was a segment about soybean production that I don't think you would want to miss.

Food of the Week: Whole Wheat

If you remember anything about wheat, it should be this: Whole Wheat with germ and bran intact = good. Refined wheat = not so good. The refining process extracts the most nutrient rich parts of the wheat, the bran and germ, removing much of the vitamins, minerals and fiber. Many of the products we eat in the U.S. contain refined wheat, things like breads, pastas and baked goods. Diet propaganda like the Atkins Diet played on this truth to get people to lose weight by not eating carbohydrates like wheat. But the largest and scariest hole in no/low carb diet plans is the inclusion of all carbohydrates into the category of unhealthy. Let’s take a deeper look into the nutrition of whole wheat.

Photo courtesy of http://www.cspinet.org/nah/wwheat.html

Benefits:

• Women who eat whole wheat rather than refined tend to weigh less.
• Helps to lower risk for Type II Diabetes and lessens Chronic Inflammation.
• Helps prevent Gallstones, Heart Disease and Childhood Asthma.
• Good for cardiovascular health in postmenopausal women.
• The fiber found in wheat bran can act as a natural laxative. It helps you poo!
• Whole wheat helps to prevent certain types of cancers. It affects estrogen levels in a way that helps protect against some cancers. It also helps to protect against colon cancer.

Drawbacks:

• Allergies to wheat are very common.
• People with Celiac Disease or Gluten Intolerance cannot eat products containing wheat.
• Whole wheat contains substances called oxalates, which in high concentrations can exacerbate kidney and gallbladder problems.

Ways to eat whole wheat:

• To ensure that you get the benefits of whole wheat make sure you purchase foods that are not refined. Whole grains should be listed as the first ingredient and items should have at least 3 grams of fiber.
• Cereals high in fiber, such as raisin bran or shredded wheat.
• Eat whole wheat breads and pastas.
• Instead of using bread crumbs use rolled oats or bran cereal.
  

Little known fact:

A product marked multigrain does not necessarily contain whole grains. Make sure to read the nutrition information to make sure the whole grain is used.

Eating healthy while on a budget

Yesterday there was an article in the New York Times about eating on a budget. May I bring your attention to the section about potatoes? That's right, Jane Brody agrees that potatoes can be an affordable and nutritious addition to dishes. She also recommends beans, cabbage and fruit.

Food of the Week: Potatoes

For this week's food of the week I've decided to break down some misconceptions about a food that has gotten a bad rap in recent years. Carbohydrates have sadly become the food to avoid or reduce in our diets. But, as you can see in my last post, carbs can play an integral part in eating on a budget. While there are very unhealthy carbs, this doesn't mean that all are bad. So, here it comes, the food of the week is potatoes.

Benefits:

• Very good source of Vitamin C, which we all know is good for the immune system.
  
• Good source of Potassium, Copper, Manganese and dietary fiber. Help to prevent cardiovascular disease, respiratory problems and some cancers.
  
• Good source of Vitamin B6, which is good for the nervous system, helping us sleep, manage stress and be less depressed.
  
• Low in calories.

Drawbacks:

• Many of the ways we tend to eat potatoes (ie french fries, potato chips, etc) are loaded with fat.
• Potatoes are abundant and therefore budget friendly.
  

Ways to eat potatoes:

• I got this idea from a Tibetan restaurant here in NYC. Sauté small chunks of potatoes with greens and chicken in soy sauce. Flavor with garlic and ginger.
• A favorite for brunch, sauté cut up potatoes with onions, green peppers and garlic.
• Mashed potatoes! Possibly the best food in the world!

Little known facts:

• Potatoes have been grown in space.
• Potatoes can be used to help relieve global hunger due to their abundance and ability to grow in harsh climates.

So don't you fret, little darlings! Eat potatoes and be happy!

Food of the week: Zucchini

I was speaking to my roomie about a food of the week and she suggested zucchini. I was like, I already had zucchini as food of the week. I mean, if you've read my blog you can plainly see my affection for the vegetable. But, upon further inspection, sure enough, I have never written about zucchini as food of the week. What?!?! How did this happen?

This must be remedied immediately.

Benefits:

• Excellent source of Vitamin C.
• Good source of Folate, Potassium, Vitamin A, and Beta Carotene.
• Low in calories.
• High in fiber.
• Source of antioxidants.
• Good for men's prostates.
• Grow and proliferate quickly.

Drawbacks:

• Zucchini contains substances called oxalates, which in high concentrations can exacerbate kidney and gallbladder problems.
• Grow and proliferate quickly.

Ways to eat zucchini:

• One of the most simple ways to cook zucchini is to saute it in either butter or olive oil and sprinkle some parmesan cheese. (This significantly ups the calorie content, obviously).
• Zucchini works great in stir fries, pastas and soups.
• Zucchini-crusted pizza.
• My sister makes a delicious zucchini bread.
• I like to saute zucchini and add it to a burrito. (See an upcoming Recipe of the Week)

Little known facts:

• Most of the nutrients in zucchini are in the skin.
• Zucchini is a summer squash that origins trace back to Mexico. It later made it's way to Italy and into some tasty dishes. This totally explains my tendency to put zucchini in burritos!
• The zucchini is related to the melon and cucumber.
  

Food of the week: Leeks

I used leeks for the first time when making the Winter Soup for the food of the week. While cutting and cooking, the delicate smell of the leeks really stimulated the senses. I decided that I really needed to learn more about leeks and maybe even use them more.

Benefits:

• Reduce bad cholesterol levels.
• May reduce risk of prostate, colon and ovarian cancers.
• Good source of vitamins B6, C, folate and iron, which in combination help to stabilize blood sugar.

Drawbacks:

• Leeks contain substances called oxalates, which in high concentrations can exacerbate kidney and gallbladder problems.

Ways to eat Leeks:

• Great addition to any soup or salad.
• Leek and Cauliflower Quiche.

Little known facts:

• Leeks are in the same family as Onions, Garlic and Scallions. They have many of the same benefits, but are in smaller amounts in leeks. Therefore, to get the same benefits you need to eat more leeks.
• Most supplies of leeks in the U.S. come from California, Michigan and Virginia.

Food of the week: Peas

When trying to come up with a food of the week, a friend of mine suggested peas. The reason for this; her 4 year old loves peas. This boggled my mind. A young child likes peas? How can that be? It is a matter of fact that ALL children hate peas and have to go through the agony of being made to eat all of the peas on their plate. Thus, peas as this week's food of the week came to be.

For this post I am focusing on the Green Pea family, which includes garden peas, snow peas and snap peas, among others. No Black Eyed Peas here (sorry Fergie! ... no, no, no, no, don't funk with my heart...).

Benefits:

• Good source of vitamins K, C, A, Niacin, Thiamin, Riboflavin, Pyridoxine, Mangonese, Folate, Fiber, and Phosphorus, just to name a few. (Yowza!) Therefore peas are good for bones, heart, preventing cancer and increasing energy.
• Low in fat and calories.
• Although we may not enjoy eating them as children, peas are fun to play with when our parents make us sit at the table until we eat all of them. A pea pyramid, anyone?

Drawbacks:

• Peas contain purines, that may cause the gout or kidney stones in people who are sensitive to the substance.
• Peas are commonly used to torture young children in the U.S. Pleas of "but Mo-om" are useless in the battle. Also, completely drowning the peas in ketchup is not helpful.
  

Ways to eat peas:

• A healthy addition to a casserole, pasta or soup.
• Snap peas are tasty in a stir fry.
• Excellent in fried rice.
  

Little known facts:

• Peas are legumes, just like beans and peanuts.
• Frozen peas tend to retain flavor better than canned peas. They also tend to have less sodium.
• An Austrian monk, Gregor Mendel, is credited for basic genetics (aka Mendelian Genetics) based on his experiments with peas. His research showed dominant and recessive traits in the legumes.

Photo courtesy of bub.blicio.us.

Food of the week: Peanut Butter

I asked my roomie for an idea for the food of the week. She quickly recommended peanut butter. It made me think of a conversation with a friend several years ago regarding the nutrition of peanut butter. She swore that it was not a healthy food due to its high sugar and fat content. I argued that PB can be very healthy and stand by this still. Please consider the following evidence.



Benefits:

• Peanut butter contains unsaturated fat, which helps to reduce the risk of heart disease.
• It's a good source of niacin and folate, which is good for cholesterol.
• Its protein and fiber fill you up. Peanut butter is a cheaper way to get your protein than meat or cheese.
• It contains high amounts of Resveratrol, which has strong anti-cancer properties.

Drawbacks:

• Not a good source of carbohydrates (but we often eat it in combination with carbs - PB & J is a prime example).
• Some brands contain lots of sugar or high fructose corn syrup (there it is again!), sodium or fat. There are healthier peanut butters but you have to look for them.

Ways to eat Peanut Butter:

• PB & J sandwich, of course! It's an American staple.
• Some Thai dishes are flavored with peanut sauces, PB can be easily used.
• My mother got me into this at a young age - dip a spoonful of PB into a bag of chocolate chips. So good, it hurts!
• Peanut butter on celery (a healthy snack).
• Many energy bars are PB flavored.
  

Little known fact:

• Peanuts are legumes (like beans) not nuts.
• Lots of people are acknowledged as the creators of peanut butter as we know it today, including an unknown St. Louis physician and Dr. John Harvey Kellogg.

Food of the week: High Fructose Corn Syrup

Chances are you’ve probably seen the commercials from the Corn Refiners Association. You know, the one where someone is eating some food containing High Fructose Corn Syrup (HFCS), much to the astonishment of an onlooker. The person then asks the onlooker, “what exactly is wrong with high fructose corn syrup?” The onlooker says nothing, because obviously high fructose corn syrup is not unhealthy and has been given a bad name.

I don’t know about you, but I had a very visceral reaction to these commercials. Maybe that’s the beef of the Corn Refiners Association. HFCS has become the bad boy/girl of nutrition. But, I just wanted to shout at the onlookers in the commercial, “Do your research on HFCS and you can clearly see the issue!” So, I will make it easier for people. Here is some information about HFCS, from a variety of sources.

Benefits:

• Extends the shelf life of food.
• Cheaper than sugar.
• No artificial or synthetic ingredients.

Drawbacks:

• Studies have shown a correlation between soda consumption and obesity. Some more recent studies have shown otherwise, but – surprise, surprise –many of them were supported by the beverage industry.
• Most foods with high fructose corn syrup are high in calories and low in nutritional value.
• Even if HFCS is no less healthy than sugar, would you consider sugar healthy?

Foods that contain HFCS:

• Many beverages, including Snapple and sodas.
• Many Cough Syrups, including Robitussin, Vicks and Delsym.
• Many Kellogg’s brand cereals, including Raisin Bran and All-Bran.
• Ketchup, Miracle Whip and steak sauce.
• Pop-Tarts, Fig Newtons and cereal bars.

Regardless of whether HCFS is natural or not linked to obesity, the products that contain it tend to be unhealthy. Americans really need to get away from so many processed foods with no nutritional value. As a self-admitted soda addict, believe me when I say that we can do much better for our bodies. Even if there is not a proven direct link between HFCS and health problems, it’s plain to see that processed foods play a factor in health. How can we eat HFCS in moderation, as the Corn Refiners Association suggests, when it’s in so much of what we eat? Let’s be honest with ourselves here.

Consider the following from the USDA:

USDA recommends that the average person on a 2,000-calorie daily diet include no more than 40 grams of added sugars. That’s about 10 teaspoons, or the amount of sugar in a 12-ounce soft drink. Sugar–including sucrose, corn sweeteners, honey, maple syrup, and molasses–is ubiquitous and often hidden. In a sense, sugar is the number one food additive. It turns up in some unlikely places, such as pizza, bread, hot dogs, boxed mixed rice, soup, crackers, spaghetti sauce, lunch meat, canned vegetables, fruit drinks, flavored yogurt, ketchup, salad dressing, mayonnaise, and some peanut butter. Carbonated sodas provided more than a fifth (22 percent) of the refined and added sugars in the 2000 American food supply, compared with 16 percent in 1970.

Food of the week: Black Beans

A few days ago I wrote a post about my wonderful birthday dinner at a Latin American bistro. It seems that this week I have been eating quite a bit of Latin/Cuban food. Tuesday I had dinner at a Mexican restaurant and last night I found myself at a Cuban restaurant with a friend who was in town. While contemplating a food of the week I thought maybe I should incorporate a common staple in all of these cuisines. So today I present to you, the black bean.

Benefits:

• Good source of cholesterol lowering fiber. This means that your blood sugar will not spike after eating them. Good news for diabetics and those with hypoglycemia. And since the fiber is insoluble, it helps to prevent constipation, irritable bowel and diverticulosis.
• Protein that’s almost fat free (unlike those pesky meats)!
• Detoxifies sulfites.
• Antioxidants! And much like chocolate, the darker the bean the more antioxidants.
• Help prevent cancer.
• Lowers risk of heart attack.
• Good source of Iron.

Drawbacks:

• Because black beans contain Purines, excessive eating may lead to the gout or kidney stones.

Ways to eat black beans:

• Cuban black beans and rice are a favorite side dish of mine. I always get them whenever I go out for Cuban food. Trader Joe’s makes a pretty decent version that you can just heat up and throw over some rice.
• Amy’s Organics makes the best darn black bean soup I’ve ever tasted.
• I process black beans with olive oil to make the base for my taco dip, which is loved by all. By all!
• Essential in my Southwestern Quinoa recipe.

Little known facts:

• Dried black beans can be stored for up to a year.
• Black beans have been around for over 7,000 years.

Food of the week: Chocolate

People, it was only time. I've done several foods of the week that are vegetables or fruits, but now I move on to a food that really has something to contribute in the drawbacks category. I feel though, that the benefits are such that chocolate really needs to be a food of the week.

I am not really differentiating between semisweet and dark chocolate, although I outline how they differ in health benefits and drawbacks at times. They are very similar and come to be through mostly the same process. I will NOT be talking about white chocolate, however, because it is an abomination to chocolate everywhere. You hear that white chocolate? An abomination! You're not really even chocolate, how dare you soil the good name!

Benefits:

• Cocoa beans are high in fiber and antioxidants and help to lower blood pressure and prevent blood clots. These are diluted when mixed with milk, sugar and other additives. The darker the chocolate the better your cardiovascular health! (Actually dark, and even milk, chocolate rated the highest in antioxidants of all foods.)
• Contains Phenylethylamine and Serotonin, which make us happy. Cocoa also helps to relieve PMS symptoms. See ladies, there is a reason why we crave chocolate every month!
• Lots of essential vitamins and minerals.

Drawbacks:

• When mixed with milk, chocolate can be high in cholesterol.
• Chocolate itself is high in fat and sugar. Yes, even the darker chocolate.
• Chocolate is high in caffeine. Do what you want with that.
• Bad news if you’re prone to kidney stones and possibly migraines.

Ways to eat chocolate:

• A few bites of dark chocolate while sipping (sipping!) on a spicy red wine (perhaps a syrah).
• Mixed with peanuts and/or peanut butter. Reese’s sure has something right.
• An idea for a gift or to make for yourself: I put a cup of cashews, 1/3 cup of dark chocolate chips and some peanut oil in a food processor and made a decadent nut butter.
• Brownies!
• Strawberries dipped in chocolate, even better in dark chocolate.
• See my earlier post from today.
• I could go on, but really, you know….

Little known facts:

Your mother lied! There is no link between chocolate consumption and acne.

Ever wonder how chocolate is made?

Chocolate is made using beans harvested from the cocoa tree, Theobroma cacao. The beans are removed from their pod, fermented, dried, roasted and then ground to produce a cocoa mass or cocoa liquor. This is then pressed to yield cocoa butter and cocoa cake which is ground up into cocoa powder.

Why is dark chocolate healthier than milk chocolate?

• As you add more milk, you increase the fat and cholesterol in chocolate.
• Dark chocolate is made without hydrogenated or partially hydrogenated oils.
• As mentioned earlier, dark chocolate contains more antioxidants, for greater health benefits.

So, there you have it people. Eat chocolate and be happy, but not if you get kidney stones or migraines (you poor souls).

Food of the week: Pomegranate

Pomegranates are in season! Yet another reason to love fall. I've been seeing and hearing pomegranate everywhere lately, it seems. I think it's time to make the pomegranate food of the week!



Benefits:

• Rich in antioxidants, which help to prevent cancer and heart disease.
• Good source of Vitamin C, Potassium, and fiber.
• Low in calories.
• May help lower cholesterol.

Drawbacks:

• May slow the metabolism of some medications.
• May cause low blood pressure when combined with blood pressure lowering medications.

Ways to eat Pomegranate:

• The seeds can be added to yogurt or pudding for a sweet treat.
• Pomegranate juice is tasty (fyi, I wouldn't drink it if you have a sore throat, it's a little rough)
• Pomegranate martini, mojito, what have you....
• I went to a party last weekend where there was guacamole with pomegranate seeds in it! Yum!
  

Little know facts:

• How to cut open a pomegranate with as little mess as possible.
• Pomegranates are known as Granada in Spanish and Grenade in French.
• Pomegranate trees do well in dry climates, therefore in the U.S. they are most successfully grown in the southwest, Southern California especially.

Food of the week: Quinoa

Are you ready for this Mom? You're going to be so happy! This week's food of the week is none other than...duh, duh, duh, duh, duh, duh, duh!....Quinoa.

It seems that quinoa has a very loyal following. Those that love it, want to spread its good word to people around the world. If there was ever a superfood, it would be quinoa. It's super-nutritious and easy to make.

Benefits:

• Excellent source of magnesium, which helps prevent migraines and hypertension.
• Helps lower blood pressure and cholesterol in postmenopausal women.
• Fiber, fiber, fiber!
• Lowers incidence of asthma in children.
• Contains plant lignans which help protect against breast cancer and heart disease.
• Lowers type II diabetes risk.
• Good source of protein (especially for vegans because it provides all the essential amino acids found in meat and dairy).
• Easy to cook
• Cool looking

Drawbacks:

• Can be more expensive than grains (but it expands a lot when cooking, so it kind-of evens itself out).

Ways to eat quinoa:

• Substitute quinoa for pasta or rice, as I did with my Cheesy Quinoa Surprise.
• Add it to vegetable soup.
• Eat it like a hot cereal.
• Use it in cookies.

Little known fact:

• Quinoa is not actually a grain, but the seed of a plant closely related to spinach.

Food of the week: Eggs

Eggs have always been one of my favorite foods around. They are eaten in so many tasty ways, how could you not love them? Now that I've done some research about eggs, I'm even more convinced of their necessity in our lives. The nutritional benefits heavily outweigh the few drawbacks (for most people) and eggs are used for so many things. Plus they're just so gosh-darn tasty!

Benefits:

• One egg contains about 6 grams of protein.
• Eggs are a good source of Choline, which is important for brain function and health and may help reduce inflammation; Lutein and Zeaxanthin, which may protect against vision loss; and vitamin B-12, which is good for your heart.
• They help prevent blod clots and protect against Macular Degeneration and Cataracts.

Drawbacks:

• Very high in cholesterol (but saturated and trans fats have much bigger effects on blood cholesterol levels than cholesterol in food.) The cholesterol is in the yolk of the egg. To cut out cholesterol, just use the whites.
• If not properly stored and cooked, could lead to salmonella poisoning.
  

Ways to eat eggs:

• Scrambled, poached, or fried with sides of potatoes and bacon (fakin’ bacon if you choose).
• Omelets filled with whatever your heart desires! This heart desires green peppers, onions and cheddar cheese.
• Eggs are the ingredient in baked goods that make it “risky” to eat the dough.
• Soak some sliced pieces of a baguette in a mixture of eggs, milk, vanilla and cinnamon. Griddle and Viola! French Toast!
• Hard boiled eggs are good in a variety of ways; cut up in a salad, egg salad sandwiches, deviled eggs, and plain with a few sprinkles of salt.
• Quiche!
• Eggs Benedict is favorite brunch entrée of mine.
• Souffles and Meringues are made by beating egg whites vigorously, which increases their volume 6-8 times.

Little known facts:

• If you do not store eggs in a container, they will absorb the odors around them.
• The color of the egg (white or brown) depends on the breed of the hen.

Final Note:
As with much of the meat-packing industry, the egg industry draws into question the treatment of egg producing hens. We see a lot of “Cage-Free” eggs around now, which you would think would be more humane for the chickens. However, many stories have come out in recent years about the truth behind cage-fee chickens. As always, my recommendation is to buy eggs from your local farmers. That is, unless your local farmer is a mass-meat/egg producer that lines it’s animals up in small cages and feeds them things that make their stomachs explode.

More on Calorie Counts

Looks like Calorie Counts at fast food joints in NYC has been successful in some ways. Though it is debated that the people who pay attention to the calorie counts are people who are already aware of their nutritional intake. Also, we know that calories are not the only consideration when thinking about healthy eating (but seriously, not getting a salad that is 1200 calories is probably a good thing). Regardless, some people find the counts beneficial and it appears that some restaurants are making changes to their menus because of it. I'd say that alone makes it worth doing.

According to the article there are some federal bills waiting to be passed, that could make this more of a national priority. Viva la calorie count!

Food of the week: Pickles

It's embarassing to admit how old I was when I realized that a pickle was really a cucumber. So, I won't tell you. It's funny that we do not call them pickled cucumbers. Think about it, when we pickle anything else, peppers for instance, we call them pickled peppers. What's that about? Pickling is an action, not the food itself. Maybe there was a universal agreement that pickled cucumbers were the best tasting pickled anything and therefore got to claim the title of pickle.


What is pickling exactly? The fermentation caused by soaking food in vinegar or salt brine kills with a vengeance the bad bacteria that causes food to go bad!


Good examples of pickled foods: Pickles, Peppers, Cauliflower
Bad examples of pickled foods: Sauerkraut, Eggs
Haven't tried: Kim chi


There's lots of things to say about pickled foods. I don't have all day so I'm just going to focus on pickles themselves. Let's take a looksy-loo at pickles.








Pickles come in many varieties, Dill, Kosher, Bread and Butter, Gherkin. The difference is the way they are fermented, specifically what condiment, herbs and spices they are fermented in.


Benefits:

• Low in calories and fat. But do keep in mind that most of us do not eat pickles alone.
  

Drawbacks:

• High in sodium and sugar.
  

Ways to eat pickles:

• Although there are recommended uses for each type of pickle, really they all taste good cut up on a sandwich or burger.
  
• Beer battered pickles! It may not sound appetizing, but they're so good, especially dipped in some ranch dressing. Yeah, that's healthy.
  

Little known facts:

• September 14 was International Pickle Day. Ah man, I missed it!
• Should kids eat pickles? There's no definitive judgement (at least that I could find) that says pickles are good or bad for children. The consensus seems to be that they're not bad (low in calories and fat) but don't really have much nutritional value either.

Food of the week: Pumpkin

It's October! Fall is my favorite time of the year. I love the brisk air, the fall foliage, and warm and comforting foods! It only makes sense that pumpkin is the food of the week.

Did you know that 80% of the pumpkin supply in the United States is available in October?

Benefits:

• Low in fat and calories, and have lots of vitamins.
• Good source of Beta Carotene, Fiber, and Potassium.

Drawbacks:

• Some pumpkin recipes call for pumpkin pie mix, not pureed pumpkin. While pumpkin puree is just as healthy as fresh pumpkins, the pumpkin pie mix tends to have additives that increase sugar and cholesterol.
  
  

How to Select, Prepare and Store Pumpkins.


Ways to eat Pumpkins:

• See last week’s Recipe of the week, Pumpkin Pancakes.
• Pumpkins can used to make soups.
• Pumpkin pie!
• I found this recipe that I would like to make for Thanksgiving, it’s a baked stuffed pumpkin.
• Pumpkin seeds are tasty too! They have their own health benefits.

Little Known Facts:

• Pumpkins are 90% Water.
• Pumpkins are grown in 6 of the 7 continents, all except Antarctica.

Cultivating a healthy lifestyle

As much as diet and exercise fad products would like to argue otherwise, there is really only 1 way to be healthy. A balanced diet and an active lifestyle. These are things that I am constantly revisiting, because it is so easy for me to fall into patterns of bad foods and lethargy. So, I thought I’d share how I keep myself healthy; in part to help you, but also to keep me honest.


Diet:

You can obviously see that I love food. My interest here has been a work in progress throughout the years as I try to expand my diet. As a child I was a very picky eater, and this ran into my teens and early 20’s as well. For a while, in fact, I subsisted on a diet of mostly McDonalds. In the last so many years, however, I’ve been acclimating to a healthier diet, eating things I never would have tried before. I try to be aware of where my meal has come from and what it will do to my body. I’ve stopped eating fast food altogether because it scores horribly in both catergories.

My biggest battle at this point is balancing the preparation of my own meals and buying them. If I don’t plan out my meals for the week, I’ll most likely end up getting breakfast from Starbucks, lunch from the cafeteria, and a frozen pizza for dinner. So, each week I try to sit down and plan out a schedule of meals for the week. Some weeks are better than others. And even if I do plan, life is always throwing wrenches in our plans, and I have to be flexible. For instance, last night I ended up eating much later than I thought I would. So the chicken burrito was replaced by a frozen pizza. Not ideal, but it had to do.

Today, I was much more prepared for healthy options. I got up this morning and made some hot cereal, and brought that and a banana to work for my breakfast (I have a hard time eating right when I get up in the morning, so I eat at work instead). Additionally, I packaged up some leftover salad, made a pb & j sandwich, and grabbed some vegetable chips for lunch. A well balanced breakfast and lunch. In addition, I plan to actually make the dinner I failed to make last night, which will leave me with leftovers for tomorrow’s lunch.

Exercise:

Living in NYC, I tend to already have a somewhat active lifestyle. I take public transportation to and from work everyday, which includes a 10 minute uphill walk and 3 flights of stairs/escalators every day. But, this past year I noticed that I’m still out of breath when doing these things. I also found this to be true when hiking upstate last month. So, I recently joined a gym and am trying to find the right motivation strategy. At first I thought that I should not intimidate myself by scheduling a lot of time for the gym; I would start slow and work my way up. But, then I would make excuses or something would happen that would prevent me from going to the gym as much as I wanted to.

This is my new strategy. I am planning to go the gym everyday, if even for a short workout, and am taking my gym bag to work so that I can just stop on my way home. I figure with this schedule, should I miss a day or two, I will still be getting enough exercise. So far, I’ve gone to the gym the past 3 days in row. Let’s see if I can keep up that stamina. I do yoga once a week as well, which helps to keep me stretched and toned.

Mind/Mental Well-being:

I find that my mental state significantly affects both my diet and my activity level. This makes perfect sense and really is not a groundbreaking discovery in the terms of science and health. But, to truly acknowledge this and to incorporate it into your lifestyle is really the key to maintaining healthy actions.

There are a few things I do to keep myself healthy mentally:
- Having a set schedule: As I mentioned before, if I do not plan out my meals and schedule a visit to the gym, I will resort to unhealthy lifestyle choices. So, I try to schedule these things ahead of time, so that I’m not deciding what to do on a whim.
- Meditation: I practice Zen meditation on a weekly basis. Every Saturday morning I get up and sit 2- 40 minutes periods of zazen. This routine gives me a consistent point of grounding and a supportive social environment as well. The mindfulness that comes from sitting, as well as from my yoga practice, helps me to be honest with myself. Also, it helps me to really feel what’s going on throughout my body while eating or exercising. Food tastes better when mindful, because I notice more of the flavors and textures, and I feel when I am full. I am also able to increase my exercise activities when I stay present in my body and notice how the activity affects my body.
- Sleep: Getting a full night’s sleep is essential to my mental and physical functioning. If I am going to be sharp and energetic throughout the day, I need to get enough sleep. Mornings are a little rough for me, so I’ve been trying to schedule morning activities to help energize me while not taking much time away from my sleep. I recently wrote out a daily schedule of morning activities, including a few energizing yoga poses and some brief meditation time.

In reality, people have their own strategies for a healthy lifestyle. This is my strategy and so far it’s been okay. I have tweaked it and will continue to do so when I find a better way to do something. A healthy lifestyle requires constant attention. If you lose focus, it will not sustain itself. This is why so many people are unhealthy. There are lots of convenient ways to distract ourselves or forget to be healthy in our choices. I find mindfulness and planning the best ways to cultivate and maintain a healthy lifestyle. And, of course, I allow myself those times when I eat out with friends and have a few drinks. I need the balance of both to keep me healthy, both mentally and physically.

Food of the week: Sesame Seeds

Recently I was looking up some information on sesame seeds. I rarely think of sesame seeds or their place in my diet, but I was very impressed with what I saw. These things are tiny, but man do they pack a nutritional punch! When I began thinking about eating sesame seeds, I realized that I really do enjoy these little guys. I mean, think about sesame seed buns and bagels. What a difference the seeds make!

Benefits:

• Sesame seeds are an excellent source of manganese, copper, calcium, magnesium, iron, phosphorus, vitamin B1, zinc and dietary fiber. These things help rheumatoid arthritis, bone health, vascular and respiratory health, lower cholesterol and prevent Colon Cancer, Osteoporosis, Migraine and PMS.


• They also contain sesamin and sesamolin, which have been shown to lower cholesterol.


• Sesame oil may help soothe a minor burn or sunburn.


• Sesame seeds aid digestion, stimulate blood circulation, and benefit the nervous system.


• Good source of zinc for vegans, who may have trouble getting it elsewhere.
  

Drawbacks:

• They get stuck in your teeth.


• If you eat 1 cup of sesame seeds, you ingest 825 calories! But really, who is going to eat a whole cup of sesame seeds?
  

Ways to eat sesame seeds:

• Tahini is a sesame paste that is commonly used in hummus and baba ghanoush.


• Gomashio, a mixture of sesame seeds and salt, is a seasoning traditionally used in Japanese Buddhist monasteries. We’ve had this during sesshin at our zendo. I put it in everything! Really, in a stir-fry, oatmeal or a salad. Or even to jazz up rice.


• Sesame seed bagels are great with cream cheese, or to use for a tuna/chicken/egg salad sandwich.
  

Little Known Facts:

• Sesame seeds are the oldest condiment used by humans.


• Unhulled sesame seeds (unprocessed, hulls act as protective coating) are traditionally used on crackers and breads, because they adhere better.

Comedian Mitch Hedberg does not share my affection for sesame seeds. He’s funny though.