Pistachios Recalled:
Carbohydrates and total energy in various foods March 28, 2009
Carbohydrate needs increase for active people. Athletes should consume 55-60% of their total energy as carbohydrates. Consuming carbohydrates with in the first few hours of recovery can maximize carbohydrate storage rates.
Good sources include: whole grains, fruits, vegetables, 100% fruit juices (with no added sugar) and whole grain cereals.
Here is a chart below that includes carbohydrates and their total energy:
| Food | Serving Size | Carbohydrate (g) | Energy from Carbohydrate (%) | Total Energy (kcal) |
| apple sauce | 1 cup | 50 | 97% | 207 |
| large apple | 1 each | 50 | 82% | 248 |
| whole wheat bread | 1 oz slice | 50 | 71% | 282 |
| brown rice-cooked | 1 cup | 100 | 88% | 450 |
| spaghetti- cooked | 1 cup | 50 | 75% | 268 |
| grape nuts cereal | 1/2 cup | 100 | 84% | 473 |
| mixed vegetables | 1/2 cup | 100 | 88% | 450 |
Spinach and Calcium March 26, 2009
Spinach is an excellent source of calcium, however the binding factors in the plant prevent much of its absorption. Our bodies can’t absorb more than 500 mg of calcium at any one time. This means as the amount of the calcium in a single meal or supplement goes up, the fraction or amount we absorb goes down. With this in mind, it is important to consume calcium rich foods throughout the day, rather relying on a high dose supplement.
Check out the chart below:
| Food | Serving Size | Calcium per serving | Absorption Rate | Estimated Amt of Calcium Absorbed |
| Plain yogurt, skim milk | 8 fl. Oz | 488mg | 32% | 156mg |
| 2% Milk | 1 cup | 314mg | 32% | 100mg |
| Skim Milk | 1 cup | 306mg | 32% | 98mg |
| Kale, cooked | 1 cup | 179mg | 59% | 106mg |
| Broccoli, chopped, cooked | 1 cup | 61mg | 61% | 37mg |
| Spinach | 1 cup | 291mg | 5% | 14mg |
Adults 19-50 (men and women) the AI is 1,ooo mg per day and for men and women 50+ the AI is 1,200 mg per day.
Deficiency symptoms/related diseases:
- osteoporosis
- bone fractures
- convulsions
- muscle spasms
- heart failure
- bleeder’s disease
Broccoli March 23, 2009
Levels of the beneficial, cancer-fighting compound sulforaphane in broccoli are reduced by 90 percent when the vegetable is cooked, according to a study conducted by researchers.
“Consumption of raw broccoli resulted in faster absorption, higher bioavailability, and higher peak plasma amounts of sulforaphane, compared to cooked broccoli,” the researchers wrote.
Breaking for Breakfast March 21, 2009
Found this interesting article on the WholeFoods website. Found it pretty interesting for those of you who skip breakfast! 
Skipping breakfast — how bad can it be, really?
Pretty bad … for real. It turns out that skipping breakfast can make you gain weight because you end up snacking and eating larger meals later in the day. More than that, it can temporarily dumb you down. It’s true. A respected European study showed better performance and cognitive ability in people who ate carbohydrates with protein for breakfast. Other studies have shown that brain function in children who skip breakfast is drastically reduced by late morning.
And no, that muffin on the way out the door doesn’t count as breakfast. We’re talking a real breakfast here, with proteins and carbs, one that will stick to your ribs until lunch or later. So, like your mother said, breakfast really is important.
Think about it. When you get up in the morning, you’ve been fasting since the previous evening’s meal — up to ten or twelve hours. Breaking that fast with a cup of coffee and a donut doesn’t give you the nutrition and energy you need to make it all the way to lunch.
Skipping breakfast (or eating a poor one) can also lower your metabolic rate — your body has to compensate somehow for the lack of fuel, which means you will burn fewer calories throughout the day. Plus, children who eat breakfast are more likely to get the vitamins and minerals they need and be more emotionally stable and mentally alert.
Okay, so breakfast is important, but what kind of breakfast is best? One that’s balanced with good carbohydrates, good fats and protein. The ideal breakfast should have lots of fiber and whole grains, some protein and good fat, and as little added sugar as possible. Here’s a breakdown:
Carbohydrates
As much as you can, stick with foods that are low on the Glycemic Index. These are usually complex or unrefined carbohydrates that your body digests slowly, releasing a steady supply of energy over a longer period of time. Refined carbohydrates, like those donuts, are quickly digested and the energy they contain is rapidly dispersed, leaving you with less energy than you had before you ate them. Low glycemic foods also keep your blood-sugar levels on an even keel so you avoid those energy peaks and valleys that disrupt your day.
Good carbs include whole grain cereals, breads and pancakes topped with berries, fruit or nuts. Accompany them with a variety of non-sweetened fruit juices, naturally flavored, unsweetened milks and yogurts.
Bad carbs are foods such as donuts, white bread, sugary cereals, and high-sugar jams, jellies and syrups. Avoid sugary products in general along with those that contain high fructose corn syrup. After ten or twelve hours of fasting, the body is particularly sensitive to sugars, which is why they should be avoided at breakfast.
Fats
Everyone needs them and they make food taste good. The key is in knowing which fats are good and which are bad. For detailed information on fats, see the separate articles called The Facts on Fats and Guide to Cooking Oils.
Protein
Except for egg dishes, typical breakfasts are usually low in protein. Adding protein to your breakfast (and other meals) is a good way to lower your meal’s glycemic index and prevent spikes in blood sugar.
Suggestions for adding protein-rich foods:
- Eggs, cooked any way you like them (hard-boiled eggs are easy to have around for a quick protein boost)
- Unsweetened yogurt or cottage cheese with berries
- Refried beans spread on whole grain toast or tortillas
- Nut butters
- Burritos with eggs or beans and cheese on whole grain tortillas
- All types of natural meat, such as breakfast steaks, lean pork chops or turkey bacon
- Bean soup
- Hummus on whole grain or corn tortillas
- Add nuts to oatmeal, yogurt and hot or cold cereal
- Tempeh
- Scrambled tofu
- Unsweetened Kefir
- Cheese sticks with fruit
- Cream cheese on whole grain crackers
Making it happen
So, how do get yourself — not to mention your family — to actually eat a good breakfast? Time is the key here, because most people will eat well if offered nutritious food and the time to eat it, so start by making sure enough time is available. But what about those who don’t like traditional breakfast foods or are addicted to highly sweetened empty calories? To lure them over from the “dark side,” offer them foods they like that normally aren’t eaten for breakfast, such as pizza, smoothies, milkshakes and even leftovers. Homemade pizzas work well because they can be modified by substituting eggs or other breakfast fare and adding vegetables. Make the pizza the evening before and, come morning, reheat slices — they’ll think they’re getting away with something. To wean your family off sugary cereals, try mixing in gradually increasing amounts of unsweetened cereals until their taste buds have adjusted. A gradual change in breakfast fare from sweet to savory will do wonders for your family’s health and well-being.
Variety is always good but it may have a special appeal at breakfast. One interesting study showed that people of normal weight tended to eat more varied breakfasts than people who were obese. No one likes to eat the same thing day in and day out, so create a little excitement and a sense of adventure to breakfast by thinking outside the cereal box.
Breakfast, like all meals, should be about wholesome food, not empty calories. Give yourself and your family a daily gift that keeps on giving all morning long — a good, nutritious breakfast. It will definitely make them healthier and probably smarter too.
Protein March 16, 2009
How much protein should you eat a day?
|
Recommended Dietary Allowance for Protein per Day |
|
Children ages 1 – 3 |
13g |
|
Children ages 4 – 8 |
19g |
|
Children ages 9 – 13 |
34g |
|
Girls ages 14 – 18 |
46g |
|
Boys ages 14 – 18 |
52g |
|
Women ages 19 – 70+ |
46g |
|
Men ages 19 – 70+ |
56g |
Is there any harm in getting more protein than I need?
Most people eat more protein than they need without harmful effects, however, protein contributes to calorie intake, so if you eat more protein than you need, your overall calorie intake could be greater than your calorie needs and contribute to weight gain.
Besides that, animal sources of protein can be sources of saturated fat which has been linked to elevated low-density lipoprotein (LDL) cholesterol, a risk factor for heart disease.
In addition, for people with certain kidney diseases, a lower-protein diet may be recommended to help prevent an impairment in kidney function. (Source: NIH Medical Encyclopedia )
To help you get the amounts of protein you need:
- Compare the amount of meat, poultry, fish, eggs, legumes, nuts, and seeds you are eating per day to what is recommended.
- Save your money and don’t buy the protein supplements. If you’re healthy, you probably get all the protein you need from your diet.
What if I am a vegetarian?
Because some vegetarians avoid eating all (or most) animal foods, they must rely on plant-based sources of protein to meet their protein needs. With some planning, a vegetarian diet can easily meet the recommended protein needs of adults and children.
Staying Healthy on a Budget March 12, 2009
Today everyone’s budgets are tight! Just because your budget it tight doesn’t mean you can’t eat healthy. Fruits and vegetables are typically more expensive than a box of mac and cheese, but it is important to still maintain your health in these tough times.
Here are a few tips in eating healthy on a tight budget:
- Cut coupons from your Sunday newspaper
- Buy fruits and vegetables at your local farmer’s market. They are cheaper and the money goes directly to the seller vs. the middleman when you buy it at the grocery store. Also majority of farmer’s market products are organic.
- Next time you are out do some price checking. Buying in bulk doesn’t necessarily mean it is cheaper. I have compared prices with Costco and Target and I find that Target is generally cheaper (especially when I use the coupons I cut from the Sunday newspaper).
- Bring your lunch to work/school. It is healthier, you know where you food came from and can save you up to $25 a week!
- If you go out to eat, order water instead of soda. Water will help you metabolize food faster and carry nutrients to your cells.
- Send an email to Amy’s Kitchen (http://www.amyskitchen.com/lemonslice/dear_amy/send_letter.php )stating you would like some coupons. You will get an email requesting your address to where they can send the coupons. (I just got mine yesterday!!)
- Carry a snack with you if you are on the road a lot (bora bora bars, lara bars, nuts, peanut butter and jelly, raisins all travel well)—this works well too if you have kids.
- Always carry a bottle of water with you. Better to stay hydrated throughout the day and it will help you to stay full and not over eat.
- Look at your local grocery paper weekly for what is on sale. Try to buy products that are on sale as often as you can. This can save you a lot in the long run.
Healthier foods (whole wheat bread, fruits, vegetables) may be more expensive, but they will keep you fuller longer. Eating healthy and saving money might require a bit of foot work, but it is worth it and your wallet will thank you!
Lastly, a friend recommend this site to me and I thought I would pass it along. The site is called Tip Jar: http://moderator.appspot.com/#16/e=3cfc
Veggie Burgers March 5, 2009
I did a post a while back on Amy’s foods. I recently tried her California Veggie Burgers and thought they were very tasty and wanted to recommend them. They are similar to the Boca Burgers out there, but the California Veggie Burgers are much healthier (made with whole ingredients, nothing processed).
All you need is a whole wheat english muffin (which I got at Trader Joes), an Amy’s California Veggie Burger and fixings of your choice (spinach, mustard and onions are my top three) and you got yourself a healthy meal in a matter of minutes!
Where to get them:
Target: selected locations/$3.99 which is going to be your cheapest bet!
Henry’s: around $4-5
WholeFoods: around $5
Vons/Safeway (selected locations)
Check with your local super market!
Enjoy!
