Monthly Archives: April 2012

Soup Diet Myth: A Bowl Full of Weight Loss

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This myth has been around for so long, it has transcended folk wisdom and become urban legend. According to a 1996 article in the New York Times, the Cabbage Soup Diet was everywhere that year. In much the same way that an idea today might achieve infamy through social media, this cabbage-based soup diet made the rounds through New York City via word of mouth, fax machines, and photocopied flyers.

The diet advocated eating bowls and bowls of cabbage soup, and adding in various other foods depending on the day. On one day, dieters were allowed any vegetable plus one buttered baked potato. On another, they could have eight bananas and a glass of skim milk. These bizarre rules, plus its viral distribution through the city caused some people to regard the diet as little more than a quirky chain letter. But some dieters insisted it was a secret weapon for weight loss.

So does the cabbage soup diet work? Even when this diet was experiencing its heyday in the 1990s, nutritionists warned against it. WebMD says that while this diet may indeed achieve weight loss, its lack of options plus poor nutritional balance make this diet a bad choice. Of course, soup can be quite healthy, and can easily be integrated into a balanced diet. Broth based soups loaded with veggies are a particularly wise choice. But this diet or any similarly restrictive diet is not balanced enough to be a good choice for any extended period of time.

Not surprisingly, the cabbage soup diet and its many variations have been given new life courtesy of the Internet.  Sometimes the soup is reborn in a tomato base, and other times it’s seen with carrots and loads of garlic. Many recipes make claims like “eat more, lost more” or “have as much as you like and still lose weight.” These ideas directly contradict common sense, especially after the cabbage soup diet craze of earlier days failed to pan out.

Like alligators in the sewers, it is best to consider this diet as a piece of amusing urban legend trivia. If you feel like you must lose weight, the most healthy and sustainable way is through a real, balanced diet.

Sources:

  • “Melt Pounds With Cabbage Soup, a Diet From Nowhere Says”, The New York Times
  • “The Cabbage Soup Diet”, WebMD
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Sea Salt: A Better Salt?

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Sea salt has been lauded for superior texture, taste, and mineral content. It has been positioned as the more natural alternative to table salt, and is turning up in everything from sea salt ice cream to the sea salt flush. So, is sea salt better for you than table salt?

Though the taste difference may suggest otherwise, the Mayo Clinic reports that sea salt and table salt are nutritional equals. Sea salt may have some trace elements and nutrition data that common table salt does not, but these minerals have not been shown to have any impact on health.

Sea Salt vs. Table Salt

Sea salt is made through the evaporation of seawater, and is usually minimally processed. This method accounts for the trace elements present in sea salt that give it more flavor, texture, and color. On the other hand, table salt is mined. After being extracted from underground salt deposits, this salt is heavily processed, then an anti-clumping agent and iodine are added.

Sea Salt and Blood Pressure

It is a popular idea that sea salt has less sodium than table salt and is therefore better for blood pressure. However, there is no evidence to support this claim. Still, some proponents of sea salt posit that because sea salt has a superior taste, people will use less of it to season their food than if they using table salt. But in truth, most people’s daily sodium intake is from processed foods, and not from using salt in the kitchen. Anyone concerned about blood pressure should focus on eliminating processed foods.

Chefs and gourmets alike will agree that even without additional health benefits, sea salt’s taste benefit stands for itself. For special meals, the superior taste and coarseness of sea salt are good reasons to make the switch from common table salt.

Source:

  • “Sea salt vs. table salt: Which is healthier? Is sea salt better for your health than table salt?”, Mayo Clinic

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Raw Diet: Strategies For Success

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The hot summer months are rapidly approaching, and that means it’s time to shake up your food menu. Just as a hot bowl of soup is the perfect meal for a chilly winter’s night, fresh, raw food is the ultimate way to cool down at dinnertime.

Even if you’re not ready to fully commit to the raw food diet, the summer is a perfect time to experiment with adding cooling raw fruits and vegetables. Incorporating elements of the diet can even be slimming over time, plus fruits and veggies are some of the best foods you can eat for your health. Living food is said to increase vitality and overall health.

DO

  • Buy and use helpful tools. US News reports that it is important to invest in the right tools, like a juicer, dehydrator, and blender.These devices will give you unlimited options when preparing your raw food, like creating raw bread in the dehydrator made from flax meal and sprouted wheat berries.
  •  Juice often. Carrot juice is a great base for other vegetable and fruit juices, like orange, ginger, beet, and apples.

DON’T

  • Eat anything that has been exposed to pesticides or herbicides. This will mean buying all organic produce and other foods. Because you won’t be cooking food, which reduces pesticide residue, this is very important if you don’t want to be exposed to these substances.
  • Get discouraged. Incorporating raw food can be a challenge. Making small goals will help. Trying raw for 30 days or two weeks are good benchmarks.

If you’re not interested in subscribing to a very restrictive diet, incorporating elements of the raw diet can be a great way to experiment while keeping your options open. You never know what you might learn by switching up your habits!

Source:

  • “Raw Food Diet Do’s and Don’ts”, U.S. News & World Report
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Slow Food Movement And You

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The slow food movement rose out of a growing concern with the world’s “broken” food system, chiefly the increasing popularity of fast food and a lack of concern for the environmental and societal impact of producing food in unhealthy ways. In 1989, Carlo Petrini founded the Slow Food association in Italy after he recognized that the industrialization of food was forcing out important food traditions, eating habits, and varieties and undermining the connection between the earth and food.

Now, Slow Food USA says that in America there are over 250,000 supporters, 25,000 members, and 225 chapters. The non-profit works to raise awareness and advocates for sustainable food practices. Projects include building local gardens and campaigning for affordable healthy food, promoting biodiversity, protecting artisanal producers, and supporting the environment.

In the organization’s own words, “Slow Food USA is party of a global movement, which believes everyone has the right to good, clean, and fair food.” They go on to define the qualities of slow foods: “good” means appetizing food that is grown or produced from healthy plants and animals; “clean” refers to producing the food in an environmentally conscious way; and “fair” assumes that all people have access to healthy food and the producers are treated well and compensated fairly.

Slow Food’s Domestic Programs

  • Terra Madre at Home – The connection of good, clean, and fair food.
  • Regional Biodiversity – A focus on rediscovering rare foods, traditions, and biodiversity.
  • US Ark of Taste – A catalog of endangered food species.
  • Campaigns – Creating change on the local level.
  • Children and Food – Education on the where and how of food production and preparation.
  • Slow Food on Campus – Slow Food chapters at places of higher education.
  • US Presidia – Supporting artisan food producers.

Slow Food’s International Programs

  • A Thousand Gardens in Africa – Education for farmers and youth, promoting local plants, biodiversity, environmental respect, and sustainability.
  • Terra Madre – Network of over 7,000 educators, chefs, and food producers that work together for sustainability.

If you are interested in learning more about the Slow movement and Slow Foods or would like to find a chapter in your area, find more information at www.SlowFoodUSA.org.

Source:

  • Slow Food USA

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Eating Habits: Incorporating Snacks into Your Workout Routine

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The Milwaukee Wisconsin Journal Sentinel reports that mindful snacking can help everyone from athletes to casual gym rats meet their fitness goals. After a great workout, healthy choices from the vegetable, fruit, bread, and meat food groups can help your body recharge and combat obesity.

Eating before a workout isn’t absolutely necessary, but if you are becoming easily fatigued or running out of energy quickly then you might want to consider having a snack before you hit the gym. The best time to eat is 30 minutes before a work out. And surprisingly, Fitness Magazine says that snacking after you work out is even more important than fueling up beforehand. To recharge after a long gym session, try pairing one of these snacks with 8-12 ounces of water:

  • Protein shake with banana – A nutrient- fortified shake is a delicious way to recharge your energy stores. Protein is essential for muscle growth and recovery, plus bananas are packed with cramp-preventing potassium.
  • Turkey roll ups with soft cheese – These little snacks pack the heartiness of a sandwich but without the extra calories from bread. They are packed with protein and can be made even more balanced by adding a piece of fruit.
  • Egg with avocado – Eggs are a perfect source of protein and a great canvas for a healthy veggies. Serve a whole-egg omelet with sliced avocado for a protein and fiber boost.
  • Tuna and brown rice – Tuna is another great protein that is incredibly easy to prepare, very economical, and has stellar nutrition facts. One can of tuna in water has 42 grams of protein plus a boatload of important nutrients like niacin and B vitamins. The brown rice provides energy restoring carbohydrates.

Balancing the healthiest foods from the food pyramid will allow you to avoid derailing your balanced diet with empty calories. Plus, there is nothing quite like the feeling of enjoying a delicious, well-deserved snack.

Sources:

  • “Smart snacking that can boost your fitness routine”, Milwaukee Wisconsin Journal Sentinal
  • “6 Smart Snacks for After Your Workout”, Fitness Magazine

Better meals begin with better planning. We can help. 

Snack Recipes: Three Quick Recipes

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Snacking plays an important role in staying energized, healthy, and happy. But so many “snack foods” are packed with sodium, sugar, and empty calories. A great way to avoid these processed foods while still getting the advantages of a snack is to make your own.

The Mayo Clinic recommends shooting for moderation when it comes to snacking. These tasty recipes for snacks are easy to prepare, and can even be used for an appetizer or hor d’oeurves the next time you host a party.

Baked Kale Chips

Green, leafy kale is one of the healthiest things you can eat. Many times it is lightly sautéed or eaten raw in salads, but it can also be used as a great snack. Delicious kale chips are crunchy, salty, and will satisfy the urge to munch. Start with one bunch of curly kale, olive oil, and salt. Remove the leaves from the stems and cut into 1-½ inch pieces. Toss with olive oil and salt and lay on a baking sheet. Bake about 20 minutes on 275, flipping halfway through.

Roasted Green Beans

Like kale chips, these roasted beans will satisfy anyone who loves salty, crunchy snacks. Begin with 2 pounds of green beans, 1-2 tablespoon olive oil, kosher salt, and freshly ground pepper. Wash, dry, and prepare the green beans by trimming off the tips and tails. Place the beans on a jelly roll pan and toss with olive oil, salt, and pepper. Spread the beans into one layer, then bake at 400 degrees in a preheated for 20-25 minutes, flipping halfway through. Beans are ready when they turn golden and shrink up a bit.

Homemade Apple Sauce

This childhood favorite is chocked full of fiber and other nutrients. The small amount of sugar and cinnamon make apple sauce feel like a special treat, while still providing a healthy serving of fruit. Start with four peeled, cored, and chopped apples, ¾ cup water, ¼ cup white sugar, and ½ teaspoon ground cinnamon. Combine ingredients in a saucepan, cover, and cook for 15 to 20 minutes over medium heat. Once apples are soft, let them cool then puree with a fork.

Next time you are in the mood for a snack, reach for something homemade and nutritionally balanced. These simple food recipes are not only delicious, they will boost your daily fruit and vegetable intake and leave you feeling energized.

Source:

  • “Snacks: How they fit into your weight loss plan”, Mayo Clinic

Get more tools for planning healthy meals here.

Canning and Pickling For Easy Snacks

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In these tough economic times, more and more people are looking to the past for smart ways to live. This has meant a surge in home gardens for fresh produce, backyard chickens for eggs, and a renewed interest in canning and pickling food.

The USDA Complete Guide to Home Canning says that canning your own vegetables can save you up to half of what you would spend on canned vegetables, which means learning how to can vegetables and other foods can be very economical.  It’s also a rewarding activity to do alone or with your family. For those who have never canned before, it may seem like a daunting task: washing the jars and equipment, preparing all the food, then perfectly timing the boiling process. It can be a long process, but the time investment you make will pay out big when you are enjoying your home-canned snacks months down the road. And with some some simple know-how and the right preparation, it can be a safe and enjoyable process.

Canning

Canning can be a very useful tool for preparing delicious, healthy snacks. During the summer and harvest months, gardens and trees give out so much food that it can be difficult to eat it all. Canning will preserve the sweet summery flavor and nutrition of your fresh fruit and vegetables. It will take a substantial amount of time, so the best time to can is when you are flush with your selected fruit or vegetable. Perhaps even choose a few different canning recipes to make at once. Make sure you select very fresh food.

Pickling

There is an astounding amount of food that can be pickled. In addition to the standard pickling cucumber, many people enjoy pickled asparagus, beets, green beans, mushrooms, eggs, meats, and plenty more. Pickling involves fermenting a food in brine (which can be made by dissolving canning salt in water) or marinating it in an acid solution. The result is a salty, sometimes sour snack that will keep on the shelf for a few months. Pickled veggies retain their high nutrient count, plus they satisfy the craving for something salty and crunchy.

Learning how to pickle and can is a great way to revisit simpler times when it was much more common to grow and store your own food. Plus, the canned and pickled snacks you can enjoy all year will be well worth the effort.

Source:

  • “Principles of Home Canning”, USDA Complete Guide to Home Canning

Get more tools for planning healthy meals here.

Gluten in Foods Myth: Only In The Ingredients

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The gluten free diet is currently experiencing a moment in the spotlight. Grocery aisles are lined with gluten free products, while restaurants take care to identify which meals are safe for those who cannot process the protein.

Though this diet may currently be en vogue across the country, it was developed in response to a very real problem: celiac disease, or gluten intolerance. People who suffer from these ailments report gluten side effects like bloating, indigestion, and iron-deficiency anemia. Evidence has shown that sensitivity to gluten is on the rise in America. The tried and true treatment of this ailment is to avoid foods that have gluten. This may seem easy; wheat is the main source of gluten, so just avoid wheat products. But it isn’t so simple. Gluten is found in other substances, like barley and rye, plus it has been incorporated into many processed foods and other food products. And if your gluten free lunch has been processed in the same place as gluten, cross contamination can occur.

The University of Arizona has many helpful tips on avoiding this sort of contamination in the home:

  • If you live with people who eat gluten, carefully mark your gluten-free food.
  • Wooden cooking utensils become contaminated when they come into contact with gluten. Purchase new wooden utensils to be used only for gluten-free cooking.
  • Assign a gluten-free zone in the kitchen where you can prepare your food.
  • Carefully wash utensils and dishes with plenty of soap and water, especially if they have come into contact with gluten. Always wash your hands after handling gluten.

For dining out, there will be several questions you should get used to asking. Southern Arizona Celiac Support recommends the following:

  • Have salad greens come into contact with gluten from croutons, or with hands that have touched gluten?
  • Are homemade salad dressings used, or are they store-bought? Do they contain gluten?
  • Some processed cheeses, plus bleu cheese and Gorgonzola, can contain gluten. What cheese is used?
  • Does the meal have any gluten-containing marinade, sauce, condiment, or breading?
  • Are special cooking instruments and utensils set aside for non-gluten foods, and if not, can they be used?

The switch to gluten free eating can be challenging, but increased awareness has made it much easier for people with celiac disease and gluten sensitivity. Just be informed and proactive, and you’ll find that it is easy to live gluten free.

Source:

  • “Gluten Free Diet: Avoid Gluten Contamination”, The University of Arizona Campus Health Service

Get more tools for planning healthy meals here. 

Food Menu Mistakes and How to Fix Them

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The first step to creating stress-free and money-saving meals is to sit down and plan a food menu. But even if your heart is in the right place, there are a few mistakes that can easily get in your way. Here are a few common food menu mistakes, and how to avoid them:

  • Forgetting Cooperation – When you first begin putting together your menu plan, don’t forget to ask for input from your family. After all, they will be sitting down at the dinner table, too! You will be surprised at all the wonderful food ideas and inspiration your children or partner comes up with. All menus can benefit from a little collaboration.
  • Not Being Realistic – We are all guilty of a little wishful thinking, especially when it comes to food. But it’s important to be reasonable when you are planning a menu. Are you really going to take the time to marinate 3 pounds of beef chuck for boeuf bourguignon when you get home from work on a Monday night? Start small, and work up to the more complicated meals or save them for special occasions.
  • Eschewing Quality or Affordability for Convenience – It is so tempting to buy the prepackaged salad or the prepared chicken breast, especially when you are in a hurry. But you will likely pay for the convenience, financially and nutritionally. If finding time to prepare your foods is an everyday issue, set aside a time to prepare a large quantity to use for the whole week. You can chop vegetables and store in the refrigerator, cook chicken then freeze in meal-sized portions, or prepare marinades or dressings for use throughout the week.
  • Not Utilizing Leftovers – Wasting food means wasting energy. So when you make good use of your leftovers, you are doing something good for the planet. Plan side dishes that can complement several meals, and always save anything that is leftover to be used again. Leftover meat can become a finger sandwich on tomorrow’s brunch menu, and those extra vegetables might be the perfect base for a hearty stew. And if you are concerned about the safety of your leftovers, just you use a little common sense. The Mayo Clinic says that most leftovers can be kept in the refrigerator safely for four days at a time. Reheat leftovers in the oven or microwave or on the stove until the food’s internal temperature reaches 165 degrees.

Avoiding these mistakes will save you lots of hassle and frustration. Once you get the hang of meal planning, you can relax and enjoy making dinner for your family.

Source:

  • “How long can you safely keep leftovers in the refrigerator?”, Mayo Clinic

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Healthy Living Through Better Planning

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There are many components to good living. Healthy lives are marked by balance and happiness, which means finding a healthy place to live, practicing good eating habits, and exercising.

In our filled-to-the-brim lives, it can take real planning to achieve balance in your day-to-day life. Small changes can make a big difference in the long run. For example, The BBC recommends jumpstarting a healthy plan by introducing brisk walks into your daily routine.

Steps To A Healthy Life

  • Meal Planning – Taking an hour to plan your meals for the month can save you a lot of time in the long run. If you already have all your items for dinner on hand, the amount of time running to the grocery store in a pinch will be drastically reduced. Plus, when you plan ahead you can try to make multiple meals out of similar ingredients, which can also save you money.
  • Exercise – When we are busy, often the first thing that gets overlooked is exercise. It might not seem like the most important thing on your “to-do” list, but it is almost impossible to overemphasize the importance of exercise. Though it may take time during the day, exercise increases energy and alertness. This means that time spent on work or other activity will be more productive and enjoyable. Find an exercise class at a time you can commit to every week, or have a standing date with a friend to walk around the neighborhood.
  • Free Time – We all have days where we can’t imagine slowing down for even one minute to unwind. Even if you are very busy, it is important to take breaks to relax. Schedule some time to spend doing something you love (which can even be nothing at all), and it will keep you in a better mood and reduce your stress, which can keep you from making fatigue or anxiety related mistakes.

By taking a small amount of time to plan your balanced life, you will feel happier and less stressed. And as we all know, less stress is a big step toward health.

Source:

  • “Diet and fitness plan”, BBC Health

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