Before I came to college, I never really thought about what I ate, and basically shoveled everything - from Cheetos to Coke - in my mouth. After getting to Penn, though, and succumbing to all of the fast food and cafeteria options on campus, I realized eating unhealthy was just really, really bad. As the laziest person ever, I never actively tried fixing my diet and always thought that eating right simply required way too much work and planning, not to mention ingredients that a poor college student would never be able to afford. However, I've slowly (but surely) come to realize that eating healthy is actually extremely easy, and so that's what this weekly blog post is going to be about – easy ways to eat healthier!
Anyways, moving on. My first and most useful tip on eating healthier: add some flax seeds to your diet! Flax seeds are these tiny brown things that kind of look like sesame seeds, but don’t taste like them at all; in fact, they don’t really taste like anything. When you grind them up, though, all of their nutrition comes out. Just two tablespoons contains enough omega-3 essential fatty acids, lignans, and fibers to keep you healthy for a whole day. What’s more is that these miracle seeds are proven to reduce your risk of heart disease, cancer, diabetes, and stroke. You can add them to anything and they’re pretty much tasteless; I add a spoonful to my oatmeal each morning and it just makes me feel that much healthier (and look how yummy that overnight oatmeal looks)! Try adding it to your brownie mix or as a salad topping. You can even replace an egg in baking recipes by using three parts water with one part flax seed to make a vegan egg replacement that works exactly the same but doesn’t have all that bad cholesterol and calories.So what do you have to lose? Go out and try adding some flax seed to your diet; it’s good for you in the long run, easy to use, and makes you sound ultra vegan and hipster when you tell your friends about it. And nothing’s better than that, right?
Thursday, October 4, 2012
Think Healthy: Flax Seeds
Monday, July 2, 2012
Greensgrow Farms' LIFE Program
Beginning on July 14, 2012, Greensgrow Farms will embark on its annual initiative, Local Initiative for Food Education (LIFE). LIFE aims to provide community members with better access to local fresh fruits and vegetables, nutritional education, and food preparation training. Participating families in the program receive a share of fresh vegetables and fruit each week at the farm (see right), which they pay for with SNAP benefits, and attend weekly cooking and nutrition classes to learn recipes and skills for preparing meals with the contents of that week’s farm share. In addition, as a participant, for every $5 spent using the ACCESS card, earn a $2 coupon in Philly Food Bucks towards purchasing more fruits and vegetables. Greensgrow’s LIFE Program provides a heavily discounted 100% local farm share exclusively for low-income families living in the city who use SNAP benefits, making LIFE a unique program in Philadelphia.
Philadelphia lacks access to fresh food despite the fact that it is one of the most prolific farming regions in the world. LIFE aims to break down barriers – financial, logistical, and educational – that contribute to the deteriorating health of our communities. The program is designed to increase participant’s household food security, their knowledge about local food and nutrition, and empower them to take charge of their health while supporting local farms and our local economy. To this end, Greensgrow has revamped elements of the program to make it more convenient and more rewarding than ever for LIFE participants.
Every Saturday starting on July 14 and ending September 29, farm share pickups (10-11:30 am) and classes (11:30 am-12:15 pm) (see left) will be held at Greensgrow Farms (2501 E. Cumberland St, Philadelphia, PA 19125). For more information, please email life@greensgrow.org, call at (267) 496-0148 (ask for Dee), or visit www.greensgrow.org/life.
Sunday, April 15, 2012
Sweet Freedom: "In the Magazine" Exclusive
We feature Sweet Freedom--Philadelphia's first and only completely gluten-free, vegan, allergy-friendly bakery--in our upcoming Spring 2012 issue. Here's a glimpse of their fruit oat crumble:
Tuesday, October 27, 2009
Ask-A-Nutritionist is Back!
Food and Breast Cancer Health
Tuesday, May 26, 2009
Rachel Beller on The Today Show
Visit msnbc.com for Breaking News, World News, and News about the Economy
Like what you see? Visit Rachel's website at www.bellernutritionalinstitute.com for more.
Sunday, May 24, 2009
Ask-A-Nutritionist (Andy)
Q: Pomegranate versus Blueberries which gives the biggest antioxidant bang-for-the-buck? - Andy
A: Hi Andy,
Blueberries and pomegranates have become one of today’s most popular fruits, and it is no wonder. Both of these fruits are packed with antioxidants. Antioxidants can help prevent free radical damage that can damage DNA and increase the risk for heart disease and cancer. Antioxidants are also believed to lower levels of LDL (low-density lipoprotein)- the “bad” cholesterol, which can contribute to cardiovascular disease.
Blueberries are particularly high in anthocyanins, a potent antioxidant. They were ranked the highest compared to 40 other fruits in terms of antioxidant power, according to a study done at the Jean Mayer USDA Human Nutrition Center on Aging at Tufts university. Blueberries are also a good source of vitamin C and fiber.
Pomegranates are an excellent source of polyphenols, another type of antioxidant. In fact, pomegranate juice has more antioxidants than most other fruit juices, red wine, or green tea. Pomegranates have ellagic acid as well. Ellagic acid may play a role in cancer cell death and may prevent certain carcinogens from binding to your cells. But of course, as with all fruit juices, limit your intake. Those sugary calories can add up much more quickly than you might notice.
And now for the ultimate question: which gives the most bang for your buck? Let’s focus on antioxidant value. The oxygen radical absorbance capacity, or ORAC, is a measure of the amount of antioxidants in a particular food. According to the USDA, Pomegranate juice has an ORAC of 2,341 units per 100 grams. Blueberries have an ORAC value of 6,552 units per 100 grams. Blueberry juice has an ORAC value of 2906 units per 100 grams. Based on these numbers alone, blueberries may seem like the clear winner. Pomegranates also have limitations because they are seasonal. Blueberries, on the other hand, can be found fresh or in the frozen aisle at your local supermarket. Both are great options for getting a healthy dose of antioxidants.
This does not mean that you should ignore pomegranates completely. Pomegranates can add more dimension to your diet while supplying higher levels of different antioxidants that blueberries may not have very much of. If you cannot get a hold of fresh pomegranates, beat the heat with a refreshing antioxidant drink made with three ounces of pomegranate juice and ½ cup sparkling water.
Rachel S. Beller, MS, RD
Beller Nutritional Institute, LLC
www.bellernutritionalinstitute.com
Want to see your nutritional question answered here? Simply submit your questions to pennappetit [dot] nutritionQandA [at] gmail [dot] com.
Monday, April 20, 2009
The Pomegranate: A Superfruit!
The term “superfruit” refers to a fruit that is not only rich in nutrients and antioxidants, but one that also has the power to affect cellular and molecular structure, and the potential to be beneficial to overall health. Pomegranates are said to have three to seven times as much antioxidant value as green tea and red wine. Furthermore, pomegranates are low in calories, with an estimated 110 calories and 25 grams of sugar from the whole fruit. Juice made from pomegranate seeds provides 16% of our daily Vitamin C requirement, per 100 ml. The fruit is also a good source of Vitamin B5, potassium and fiber. Many dietary supplements use extracts from pomegranates such as ellagic acid.
Regular consumption of pomegranate juice containing high levels of antioxidant improve blood circulation by preventing build up of plaque and hardening of artery walls. Laboratory studies have shown that pomegranates can prevent breast and skin cancer. A recent study conducted by researchers at UCLA also showed that pomegranate supplements containing ellagitannins can significantly reduce blood levels of PSA (prostate specific antigen) and slow down the progression of recurrent cancer cells. The antioxidant power of pomegranates may also be useful in treating Alzheimer’s disease, cholesterol, atherosclerosis, diabetes, and the common cold. It’s no wonder that pomegranates appear in every list of “Must-Eat” foods.
Culinary uses of the pomegranate are most evident in the native regions of southwestern Asia, the Middle East and the Mediterranean. In parts of South India, like Karnataka and Andhra Pradesh, the seeds are eaten raw either in a simple vegetable or fruit salad (the watery arils are very refreshing for the hot weather of these regions) or with curd and rice. In North India and the Middle East, it is also used as a garnish for grilled meats, hummus and tahini. Wild pomegranate seeds are sometimes used as a spice known as anardhana or pomegranate in India and Pakistan, and as a substitute for pomegranate syrup in Middle Eastern cuisine. Pomegranate syrup can also be found in the sweeter and thicker form of grenadine, which is used in alcoholic drinks and found widely in traditional Iranian dishes such as fesenjan, a thick sauce made from grenadine and ground walnuts (eaten with duck or chicken and rice) and ash-e anar, a pomegranate soup.
In Turkey, pomegranate molasses or syrup is used in muhammara- a spread made with roasted peppers, garlic and walnuts. In Greece, pomegranate frequents many recipes, including kollivozoumi, a creamy broth made from boiled wheat, pomegranates and raisins, pomegranate eggplant relish, and avocado-pomegranate dip. Pomegranate is also made into a liqueur and grenadine is used in fruit confectionery, ice cream toppings, mixed with yogurt or spread as jam on toast.
Wednesday, April 15, 2009
Only Peanuts and Salt
As the alien jar crept from the brown paper bag, I became fixated on the grotesque, thick layer of oil floating atop the unusually jaundiced goo. Why must I subject myself to this peanut butter imposter? The expression on her face told me that I had no choice in the matter. My mom proceeded to hand me the mutilated bread and implausibly dry peanut butter. I could barely swallow my first bite. Peanut butter was just the first in the long line of transitions that were to come. . . .
photo by Jonathan Coveney
But with a little coercion and self-education, I had an epiphany! Awareness of hydrogenated oils led to my most significant edification, and I am now a major proponent of natural and organic foods. Here is why:
Hydrogenated oils are commonly known as trans fats. The process of hydrogenation involves adding hydrogen to liquid vegetable oils in order to reconfigure the fat into a solid. This chemical process is designed to increase the shelf life and “flavor stability” in food, hence why you can open a bag of Cheetos or Oreos that you think you bought a few months, or even years ago, and they probably still retain their flavor and crunch. Why is this bad you ask? Well, consumption of trans fats increases LDL “bad” cholesterol and decrease HDL “good” cholesterol. Consumption of trans fat also leads to increased risk of heart disease, strokes, and diabetes, and is also linked to various cancers. According to the Harvard School of Public Health, effects occur even at low levels: if you add just 2% more calories from trans fat to your diet, there is a 23% increased risk for heart disease.
So while it was maddening to surrender my favorite foods one after the other, I now realize how important avoiding hydrogenated oils are. I have found, however, getting people to swap their chemically enhanced staples such as peanut butter for organic versions is no easy feat. Thankfully, though, organic and natural options have evolved so that the tastes and flavor profiles now match the quality of the food, and I promise that tasty alternatives can be found!
It is important, however, to still check the ingredients of all products since it has become a deceptive marketing technique to add “zero trans fats” labels. According to the FDA guidelines, products that contain less than .5 grams of trans fat per serving can be listed as containing zero trans fats. In terms of peanut butter, which I have chose to focus on, you should look for products that contain only peanuts and salt. The layer of oil on top—which I once found revolting—is just the naturally occurring separation of the peanut oils after the “crushing” process. It takes only a few seconds—and a little strength—to stir the natural peanut butter until the oil is incorporated and then voila, you have a jar of delicious and natural peanut butter. There are many brands of natural peanut butters available now (some don’t even require mixing!) and all different types and flavors. My current favorite that I highly recommend is Santa Cruz Organic. And while I like my peanut butter crunchy and not smooth, I’ll hold off on the that debate for another day.Tweet
Monday, April 6, 2009
Superfood Synergies
Perhaps you’ve always intuitively eaten certain foods together out of habit or because they taste great together. Or maybe you’ve never before considered pairing some of these foods. Either way, certain food combinations work together in synergy to maximize their health benefits to you. Try these food combinations to lower cancer risk, strengthen bones, boost immunity, and get better skin!
Pair: Salsa and Avocado
Get: Lower cancer risk
No wonder Mexican cuisine always combines salsa and guacamole! A study in Ohio State University found that the healthy monounsaturated fat in avocado helps you absorb four times more of the cancer-fighting lycopene and almost three times more of the immune-boosting beta-carotene in the salsa than just eating salsa alone.
Also try: Tomato with Olive Oil. Lycopene in tomato is a fat-soluble nutrient, so the olive oil can help you soak it up.
Pair: Iron-Fortified Cereal & Orange Juice
Get: Even More Energy
This breakfast combination is a great way to get supercharged for your morning classes! Nutritionists at Boston University say that drinking half a cup of orange juice along with iron-fortified cereal increases the amount of iron absorbed by six times. Getting enough iron is one of the best ways to feel enhance energy.
Also try: Marinate iron-rich tofu with ½ cup of fresh orange juice, 1 tablespoon grated ginger, and 2 minced garlic cloves. Grill over medium heat and enjoy!
Pair: Peanut Butter & Milk
Get: Super Strong Bones
A peanut butter sandwich with milk is not only a classic lunch, but also a super-healthy combination. Peanut butter is packed with the heart-healthy monounsaturated fat which helps you maximize your absorption of milk’s vitamin D, which helps build your bones. Make a peanut butter smoothie by blending together 1 cup of low-fat or skim milk, 1 teaspoon peanut butter, 1 banana, and ½ cup of ice.
Also try: almond butter, tahini (sesame paste), cashew butter, or any nut-butter with milk.
Pair: Cantaloupe & Yogurt
Get: Extra Immunity Boost
Cantaloupe is excellent just by itself, but you may want to eat it with yogurt to maximize your body’s benefit! The zinc in yogurt helps your body get almost 100% utilization of the virus-fighting vitamin A in the cantaloupe. This super healthy combo makes for a wonderful snack or dessert.
Also try: Beef tenderloin with roasted carrots. Beef is packed with zinc which helps you to absorb the vitamin A in the sweet, succulent carrots. Another great combination is spinach with sweet potatoes.
Pair: Green Tea & Lemon
Get: Heart Support
Here’s a post-meal treat that your body will love you for. Try squeezing a lemon into your green tea. Your body will be able to use five times more catechin, an antioxidant that supports heart health. A Purdue University study found that this is because vitamin C helps to slow the breakdown of catechins in the digestive system. If you don’t have fresh lemon, you can use pre-squeezed lemon juice for the same benefit.
Also try: Dark chocolate with strawberries. Chocolate is another great source of catechin, and the vitamin C in strawberries helps your body use the antioxidant more efficiently. Truly a match made in heaven dessert!
Wednesday, April 1, 2009
Enjoying the Seasons
Unlike many of my peers, I had a rather uneventful Spring Break this year, with home as my vacation destination. After three straight days of zoning out in front of the TV in my pajamas, however, I decided that I needed to do something somewhat productive with my precious time off from school. Since eating, (as opposed to extra studying), has always counted as a productive activity in my book, I opted to gain some new and exciting culinary experiences in the Atlanta area.
One of the places I discovered was Seasons 52, a restaurant chain based in Florida. Before you judge though, let me make it clear that Seasons 52 is not just another Applebee’s or Red Lobster. Seasons 52 distinguishes itself from the pack as a casually upscale grill and wine bar. When I first walked into the restaurant, I sensed a relaxed and unpretentious, yet quietly sophisticated, ambiance. The interior design featured a blend of rich mahogany and cool slate, subdued wall lighting and foliage accents, which provided an intimate and contemporary feel to the space. The restaurant was divided into three main sections - piano and wine bar, dining area with tables and booths and kitchen behind glass dividers. The live jazz music coming from the piano bar, coupled with the bustle from inside the kitchen, created a relaxing yet sophisticated atmosphere.
Another distinctive feature of Seasons 52 is its commitment to serving market-fresh, seasonally-focused meals without sacrificing flavor or nutrition. The “Seasons” part of the name touches on the changing of the menu that coincides with the seasons, while the “52” refers to the weekly switch of soups and vegetables. This is hardly a new concept in restaurant dining, but certainly an innovative undertaking for a chain establishment.
Something else unique about Seasons 52 that you definitely would not see at another food chain - or at any other restaurant, for that matter - is that no menu item contains more than 475 calories! Instead of cracking out the deep-fryer and slathering on the butter, Seasons 52 focuses on cooking techniques such as grilling over open fires and sprinkling generous amounts of herbs and spices to enhance the food’s natural flavors, but not its calorie content. To be honest, I was a little skeptical as to how the food would taste, so I was prepared to be a little unsatisfied, but to my delight, the food made me feel just the opposite.
The first dish that my friend and I sampled was the plum tomato flatbread with fresh basil, roasted garlic and melted Parmesan. All the ingredients were bursting with flavor, without being too overpowering, and the melted cheese on top perfectly balanced out the other flavors. The flatbread wasn’t too greasy or salty, which is usually the problem when I order similar items at other restaurants; this flatbread was the perfect balance of crunchy and chewy without the oily mess.
For our entrees, we ordered the roasted crab stuffed shrimp and the caramelized sea scallops. For less than 475 calories, I was expecting child-size portions, so I was surprised to see that each dish was actually what I would expect a healthy, moderate-portioned meal to look like. The shrimp was sautéed with a medley of asparagus and peppers in a light garlic sauce and then stuffed with oven-roasted crabmeat. The chef definitely did not skimp on the crabmeat, as each shrimp was thoroughly and properly stuffed, which cannot be said about food at even the more upscale restaurants. The shrimp and crab were delicious - perfectly cooked, popping with flavor and fresh-tasting. The dish was accompanied with a wedge of grilled lemon, which I squeezed over the seafood; the fresh lemon juice added a pleasant “zing” to the shrimp and complemented the garlic flavor from the sauce.
The other dish we ordered was the sea scallops. They were grilled and served over a bed of roasted asparagus and sundried tomato pearl pasta. The scallops were fantastic - juicy and a little smoky from the grill. The pasta, with the pieces of sundried tomato, was also a standout and went very well with the scallops. All the vegetables featured in both dishes were fresh, crisp and vibrant, which added to the simple yet beautiful presentation. And nothing was drowning in sauce, which was a pleasant change; for once, the flavors of the dish came from the actual food, and not the sauce covering it.
Even the desserts are guilt-free “mini indulgences,” which come in three-ounce shot glasses that contain no more than 300 calories. The menu includes everything from strawberry cheesecake to key lime pie. We settled on the mocha macchiato and pecan pie, which were both rich and creamy and completely satisfying with only a few bites, which is how dessert should be enjoyed.
My experience at Seasons 52 was completely refreshing as it is not everyday when you come across a restaurant where good food and healthy food are not considered to be mutually exclusive. And what about those in the Philadelphia area that are dying to have a taste? Well, good news - Seasons 52 just opened up a new location in Cherry Hill, NJ, which is definitely a feasible - and worthwhile - trip!
Monday, March 30, 2009
Locally Grown
In the dead of winter, have you ever thought about where the ripe orange you are eating came from? How about the banana you had for breakfast? If you don’t live in a tropical climate, chances are, your piece of fruit traveled many miles to land in your stomach..jpg)
Why worry about things like that? Well, oftentimes the oranges we eat are grown in the right climate for them and then picked prematurely and shipped very quickly to their destination so that when the oranges reach a local distributor (your supermarket) they are not overly ripe or rotting. Large, commercial farming also uses harsh chemicals and pesticides to produce a commercially viable quality and quantity of produce. Commercial farming enterprises are also promoting deforestation, as farmers clear forests in an effort to grow more commercially viable products.
So lets say you’re worried about your “carbon footprint” and the freshness of fruit from thousands of miles away--what are you to do? Buy local produce! Many ecologically and environmentally conscious people are doing just that, even starting their own vegetable gardens. Recently Michelle Obama started a vegetable garden at the White House. The First Lady placed emphasis on educating the youth of America about healthy eating, but she is also putting forth a very public promotion for “homegrown” produce.
One place you can see more and more locally grown produce and seasonal foods is in restaurants across the country. I was in San Francisco over spring break, and I could not go anywhere without eating a locally grown product or ordering from a seasonal menu. I even ate seasonal pizza! I mean, I think that prosciutto, its main ingredient, is pretty year-round; that’s pretty much the point of cured meats. But, the arugula scattered artistically over the locally produced goat cheese and the spicy prosciutto was very fresh. Now, I can’t unconditionally guarantee that food at a restaurant serving local and seasonal food will taste better than one that does not, but I have to say that the odds are good. The same goes for your own cooking. Fresh food simply tastes better, but you still have to use it well, obviously.
So visit your local farmers market (for Penn students, try Clark Park's, every Saturday at 43rd and Baltimore), or ask at your supermarket where their produce came from. Eat food that is grown when it is supposed to be grown and picked when it is supposed to be picked, in the right hemisphere. Be an informed consumer and eat better, with the great added side effect of being environmentally conscious.
Monday, March 23, 2009
Natural Cures
Medicine does not always mean a little white pill. Everyday foods that we eat can actually have curative powers. Here is just a sampling of the "natural cures" that you can find right in your own kitchen.
Milk
We've all experienced the heat from a little too much hot sauce, but whatever you do, don't down that glass of water! Instead, have a glass of milk handy. Milk relieves the burn on your tongue more effectively than water, as it washes away the oils in the spices, while water doesn't.
Bananas
Feeling bloated from polishing off that bag of pretzels last night? Bananas, which are high in potassium, help regulate the fluid balance in your body, which can counteract bloating.
Eggs
Bui's is not considered the best hangover cure for nothing! The secret? The eggs in the sandwiches. Eggs contain enzymes that combat the toxic by-products of alcohol being metabolized by the liver.
Almonds
When that 3 p.m. afternoon slump hits, skip the coffee and grab a handful of almonds instead. These nuts are not only rich in protein, but they also contain magnesium, a mineral that plays a vital role in converting sugar into energy.
Monday, March 9, 2009
French Women Don't Get Fat - The Myth Unveiled
After about six weeks of living in Paris during my semester abroad, I began to notice something rather peculiar- everyone on the exchange program (myself included) seemed to be getting leaner by the day. What was more bewildering was that there had been no drastic change in our eating habits or any sudden adoption of a smoking ritual for the sake of full cultural assimilation. On the contrary, we were all being treated to 3 course meals, either by our host families or in the arrays of restaurants and cafés from the 1st to the 16th quarter. So what was happening to us? Were we magically being morphed into the slender silhouettes of teenage French girls who as they become women never seem lose their adolescent frame? To this question, Mireille Giuliano, former executive of Veuve Clicquot and LVMH, offers a few explanations in her best-selling book French Women Don’t Get Fat: The Secret of Eating for Pleasure. A synopsis or other form of oversimplification cannot do this truly witty, interesting, and non-dogmatic piece of writing any justice, so I will simply attempt to recall the points that stood out the most to me while I was transitioning into the habits of a French woman.
Generally speaking, French women seem to be blessed with good genes. They don’t diet, they’ve never seen the inside of a gym, and they are constantly eating baguettes. Yet they don’t get fat. Despite our tendency to regard them as having a superior genetic make-up, Giuliano explains that it is not by good fortune, but rather by fortunate habits that French women are able to stay slim sans effort. A fundamental difference between the American and the French way of burning calories is physical exercise or a lack thereof. In Paris, for instance, the ease with which public transportation can be utilized makes having a car highly impractical. Therefore everyone either walks to their destination, takes the metro (which requires a lot of walking through tunnels and hiking stairs), or rents a vélib (public bicycles). Simply put, they exercise without even thinking of it. Elevators are also rarely spotted in French buildings meaning that if you live on the 13th floor of your building, you will most likely need to trek up at least 14 flights of stairs, multiple times a day. I for one underwent the grueling task of always having to climb up to the 15th floor each time I went to visit a friend, but as I got used it, it stopped feeling like work. So you see, in the US, gyms are mainly a simulation of the day by day habits of French people and because these habits are embedded into their routine (no change of clothes, no sneakers and no extra shower) it’s not work. In the book, Giuliano offers some tips on incorporating these “non-exercise” exercises into your daily habits such as deliberately seeking out stairs to climb and shunning all elevators. Oh, such discipline.
HERE French Women Don’t Get Fat discusses how these women have been culturally conditioned to think about food in a way that is more favorable to attaining and maintaining a slender figure, such as learning to appreciate the flavors of fresh ingredients rather than obsessing over the calorie count of a meal.
The mentality towards food is another differentiating factor of French vs. American eating habits. Suggesting no fads and no irrational exclusion of carbohydrates, Giuliani emphasizes the importance of using fresh seasonal ingredients to create wonderfully flavorful meals. In contrast to the American food market, which is bombarded with processed, packaged, and chemically enhanced produce, French foods tend to be simple and more natural, thus less harmful to your system. The principles she advocates are very retro; for instance, eating in moderation. French women also eat meals made up of diversified content; some greens, a protein, and a carbohydrate (each ingredient is a star on its own). The combination of all food groups even in the smallest portions leads to a higher degree of satisfaction and satiation. Exclusion of a certain food will only lead to a more intense craving of it. As an avid connoisseur of food and wine, Guilano also communicates the pleasures of eating delicacies such as oysters that she frequently complements with a glass of champagne (Veuve Clicquot most likely), a combination that is as high in gratification as it is low in calories.
Despite our newly modernized version of conventional wisdom, three course meals are essential. French Women Don’t Get Fat claims that sitting down to have a meal with wine, chatter, and a constant change in tableware makes the event more ceremonious and thus more anticipated (you’re also less likely to eat between meals). Although these meals tend to be three courses or more, they are extremely small in portion (French women would probably fall over their seats if they were ever to be served what we consider to be a normal plateful of pasta from Red Lobster). For me, it took a while to adjust. During the meal, I would find that each course was never filling, but by the time desert was plated (yoghurt, fruit, or a cheese platter) I realized that it was such a delightful and refreshing finale to the overall-meal. I no longer felt like I needed another crepe. More interestingly, I began to appreciate the feeling of not being overly full substituted with the fulfillment of having had a meal that caters to every dimension of my cravings.
The book is wonderful. Giuliani goes into more detail about tips on how French women stay thin such as never snacking (they just don’t eat between meals…it’s crazy), favoring dark chocolate over milk chocolate, and eating beautifully baked baguettes that are surprisingly low in calories ( baguettes in France tend to have a thinner crust and airier middle than those here). Carbohydrates are not your enemy!!! The book is also decorated with a ton of recipes after each chapter or segment such as Dr. Miracle’s leek soup. Unlike other books, French Women Don’t Get Fat doesn’t provide a magical diet. Instead it reminds us of how food used to be approached before diets and fads called for eradicating proteins, banishing carbs, and acquiescing to weird concoctions of lemon, maple syrup and God knows what else.Tweet
Monday, March 2, 2009
Dried or Fresh Fruit - Your Pick
Have you ever had the experience of buying a bag of dried mangos, thinking only to indulge in a piece or two, and five minutes later find yourself walking over to the trash can to throw away your empty package? I certainly have. Same with dried cherries, dried blueberries, dried figs, dried plums, dried apricots, raisins . . . heck, even Craisins. But just because they’re fruit of the dried variety doesn’t mean we should let down our guard when consuming these delightful snacks. That’s why I've done some research with many a reliable online source to see what the pros and cons of dried fruits are – and ultimately, to figure out if we should just stick to the natural kind.
So we all know why we have dried fruits in the first place. Before big bad chemicals came into existence, drying – or in other words, sucking the moisture out of the fruit – was an effective method of preservation. However, that moisture-sucking leaves the fruit with more concentrated levels of sugar (due to sugar formation during the drying process) and therefore denser calories. What’s more, because of its heightened sweetness and condensed size, the dried version becomes easier to over-consume. A quick look at some calorie comparisons between the natural and the dried (provided by DietDetective.com) gives us some answers as to which may be preferable for those who shy away from weight gain.
Fresh apricots: three, 50 calories, 2.1g fiber
Dried apricot: Six pieces (40g), 90 calories, 3g fiber
Fresh blueberries: 75 berries, 58 calories, 2.4g fiber
Dried blueberries (sweetened): ¼ cup (75 berries), 150 calories, 4g fiber
Fresh grapes: 1 cup, 62 calories, 0.8g fiber
Dried grapes (raisins): One small box (1.5 ounces), 129 calories, 1.6g fiber
Fresh cherries: 27 cherries (without pits), 116 calories, 3.9g fiber
Dried cherries: 1/3 cup (27 cherries), 160 calories, 1.5g fiber
Fresh: Raw mango (1 cup sliced), 107 calories, 3g fiber
Dried mango: 12 slices unsweetened (76g), 212 calories, 2g fiber
One thing you may notice from this information is that although dried fruits tend to be higher in calories, they tend to also be higher in fiber. Dried fruits, despite their high sugar levels, do have their nutritional merits in the form of higher fiber content and greater antioxidant content, as well as more complex carbohydrate levels.
So in the end, it’s really up to you. Dried fruits are nutrient-dense, but they’re also calorie-dense. They taste good, but there’s a danger of eating too much of them at once.
I do concede that dried fruit is super convenient in terms of preparation and mobility, as opposed to fresh fruit that you have to peel or slice. Oh, and the longer shelf-life is another benefit, of course.
But personally, my philosophy is to pick dried fruits over other snack choices such as chips and cookies, but when possible, pick fresh fruit over dried fruit. And when picking the dried fruit, I try to choose the ones that have less added salt and sugar, or preferably, all-natural. Now you just have to keep that in mind on your next 2 a.m. trip to Fresh Grocer.
Monday, February 23, 2009
In Defense of Brussels Sprouts
Growing up, I always associated brussels sprouts with repulsive, tasteless, overcooked mini-green cabbages that were force-fed to all the naughty little children deserving of the most severe punishments. These soggy blobs epitomized grossness and represented everything that the Cookie Monster did not. So when I decided to taste brussels sprouts for the first time last year, a daring endeavor on my behalf, I was pleasantly surprised that they were not only tolerable, but . . . dare I say it . . . actually quite delicious. I now eat them regularly, sometimes as a side dish but often just as a snack.
After the taste of brussels sprouts corroded my long-regarded impression, I decided to research whether they were actually as healthy as I previously assumed. I found that these cruciferous vegetables, sharing the same family as cabbage, collared greens, and broccoli, lived up to their mighty reputation. They are infused with countless cancer-fighting agents. With more Vitamin C than oranges, these sprouts help sustain your immune system, and the Vitamin A nurtures healthy, glowing skin. Brussels Sprouts also contain an ample supply of fiber and protein, which curb your hunger and keeps you satiated for extended periods of time. They are also believed to lower the risk of heart disease, stroke, and defend the body against infection.
With all these health benefits, why have we all created such a strong aversion to this vegetable? Part of the reason is due to the unpleasant sulfur odor that is released when overcooked. Also, many people don’t like the taste of plain, over-boiled brussels sprouts. Since overcooking these veggies detracts some of the Vitamin C and other vital nutrients anyways, other cooking methods should be utilized to bring out the savory flavor of the sprouts. By cutting them into halves, spreading them over a greased foiled tray, adding a touch of oil (PAM spray works as well) with some sprinkled salt and pepper, these brussels sprouts can be roasted in the oven at 350 degrees for 20-25 minutes for a crispy, tasty treat. They can also be cut up, flavored, and stir-fried with your favorite vegetable and/or protein combination (like chicken or tofu).
The time has come to give brussels sprouts another chance; don’t let your childhood reluctance control your palate. Why instill your trust in a garbage-dwelling monster puppet anyway? Take the plunge. Taste a brussels sprout and you may also find yourself addicted to this super-nutritious vegetable.
Tuesday, February 17, 2009
Acai Energy Bowl
I used to frequent a cafe in Santa Monica that has an amazing Acai Bowl. The recipe is so simple that I decided I should start making it home so then I could enjoy it whenever I wanted - and could make as many as I wanted! Acai is a berry full of anti-oxidants so not only is this energy bowl very filling, it is also a great healthy breakfast or afternoon treat...
Ingredients:
2 packs of Original Sambazon Acai smoothie packs (found in the freezer section)
1 large banana
1/2 - 1 cup frozen strawberries
Splash of apple juice
Granola (my favorite for this recipe is Nature's Path Hemp granola for the perfect crunch!)
Fresh strawberries
Chocolate chips (optional--to sweeten the deal)
Directions:
Blend the smoothie packs, 2/3 of the banana, frozen strawberries, and apple juice until smooth. Pour the smoothie into bowl and top with granola, the remaining banana, and slices of fresh strawberries (and maybe chocolate chips). Enjoy!
Monday, February 16, 2009
Do you want flies with that?
The FDA doesn't mind that there are, on average, “10 or more fly eggs per 100 grams [the equivalent of a small juice glass] or five or more fly eggs and one or more maggots”in your tomato juice. In fact, in small quantities, this foreign matter is acceptable and unavoidable. Check out this article to see what else you are eating. Just as a warning, this may spoil your appetite.
TweetTuesday, February 10, 2009
Tomato Casserole – A Healthy Alternative to Pizza . . . Really!
The inspiration behind this recipe is twofold. The first is that I love fresh ingredients - using them gives me the feeling all the organs in my body are turning properly, pumping adequately, and are continuously nourished. The second is more gastronomic and less A.P. Bio. I did a semester abroad in Paris last year and while living with a French family, I was often treated to this tomato dish that typifies French home-cuisine: fresh, easily prepared, and using basic ingredients. Upon my return, I tried to recreate this meal and came up with something slightly different, but more to my liking (and to that of my roommate - high praise!). It can be eaten either as an appetizer or as an entrée (whichever you prefer). I call it . . . tomato à la . . . well let’s call it a tomato casserole for now. When I officially name it, I’ll blog the name. Enjoy!
Ingredients:
Salt and freshly ground black pepper
Lemon and herb seasoning (if unavailable, half of a lemon)
Olive oil
Garlic powder
Paprika
1 cup chopped parsley or cilantro
2 pounds of fresh plum tomatoes
1 chopped jalapeno pepper (optional)
2 cups of Portobello or shitake mushrooms
1 vacuum sealed package of mozzarella cheese (or 3 egg-sized pieces)
1 baking dish or aluminum disposable pan
Directions:
Preheat oven to 375 degrees. Begin by cleaning the mushrooms with a wet cloth and slicing them into ¼ inch pieces. Place them in a mixing bowl and season with 1 teaspoon of olive oil, a pinch of salt, 1 teaspoon of paprika and 1 teaspoon of garlic powder; toss and leave to marinate.
Slice the mozzarella into thin, square-like strips (at least 2x2 inches) and set aside. Slice tomatoes in circular pieces; season with salt, pepper, and lemon & herb dressing (if not available, squeeze lemon over tomatoes) being sure to season both sides.
Coat your baking dish with about 2 teaspoons of olive oil. Begin layering your tomatoes (one overlapping the other) along the width of the pan going one row at a time; make sure there is a layer of cheese between each tomato as much as possible. Complete this until the entire pan is covered. Scatter or arrange the mushrooms over the tomatoes as you like. Continue this process on the second tier, evenly distributing the tomatoes, cheese, and mushrooms until all ingredients are used up.
Sprinkle the jalapeno and half of the parsley or cilantro over the casserole, then cook in the oven for about 25 minutes or until mushrooms are visibly browner and the cheese is melted. Garnish with the remaining herbs and serve with saltine crackers or bruschetta (or any grilled toasted pieces of bread seasoned with salt, pepper, garlic, and olive oil). The crunch is essential.
So you see, this casserole is somewhat like a deconstructed pizza . . . just fresher and not as greasy.
Monday, February 9, 2009
A New Generation of Fruit
My mom always says to me, “Don’t forget to eat your fruit!” and I immediately think of all the apples and oranges and bananas I have been neglecting in my daily diet. One day, however, I was in Fresh Grocer browsing when I picked up a pomegranate and wondered to myself, Why don’t I ever eat pomegranates? Possibly because I don’t know, as many people don’t, that pomegranates provide much more nutrition than a simple apple can. They’re loaded with vitamin B5, potassium, vitamin C and antioxidant polyphenols (which can fight cancer). It has also been shown to fight plaque and even lower blood pressure. An apple a day may keep the doctor away, but a pomegranate a day can add years to your life.
Or, if seeds aren’t your thing, next time consider a bag of lychees instead of grapes. These sweet, shell-covered fruits are a product of East and Southeast Asian countries and have begun to make it into mainstream America. They're loaded with Vitamin C, calcium, magnesium and the always-essential fiber. They are usually sold in bunches or de-shelled in cans.
Looking for an alternative to strawberry milkshakes? Try açaí shakes. The native South American fruit has become widely popular in energy drinks (Vitamin Water, Naked Juices, etc.) and have proved nutritional in a variety of ways. It has a fair amount of antioxidants, protein, Vitamins A and C, and a large amount of iron. Sold mostly in pulp and juice form, açaí drinks are easily accessible now in a variety of supermarkets.
So are you ready to mix up your fruit diet? There’s a whole new generation of exotic fruits out there just waiting to become the next big thing. So stop by Trader Joe’s (2121 Market Street), swing by Whole Foods (2001 Pennsylvania Avenue in Fairmount) or even try Fresh Grocer (4001 Walnut Street) to start exploring today.
