Wednesday, October 31, 2012

Review of Two Healthy Diet Books for Weight Loss

Today we're discussing a couple of different books that can really help make a difference in your weight loss efforts. I strongly believe that most of today's "conventional wisdom" regarding weight loss is COMPLETELY wrong! If eating "low fat" foods were the answer, we'd all be skinny as can be since our country has increasingly replaced the natural fats in our food with sugar and other additives over the past 20 years or so. Obviously, this is not the case, and over a number of years of research and study, I have come to realize that this is because we are eating all the wrong foods (sugar, grain, artificially processed oils, etc.) - instead of the whole, natural, healthy foods that God created us to eat.

This week we share a few different tips for helping lose weight in a way that is natural and healthy, and incorporates whole, real foods - that you can actually enjoy eating! Today's post offers reviews of two different books that have proven quite helpful for many in losing weight and regaining a healthy body.

The Slow Down Diet: Eating for Pleasure, Energy, and Weight Loss
By Marc David

This is a revolutionary approach to dieting which explains how "relaxed eating" stimulates metabolic function, and how stress hormones encourage weight gain.  You'll learn how fully enjoying each meal in a slow, relaxed way is the optimal way to a healthy, trim body. When we eat fast, on the run, we are under stress, creating digestive upset, wreaking havoc on our metabolism. Many of us come to the end of a day feeling undernourished, uninspired, and overweight. This is a new way to understand our relationship to food, focusing on the pleasure of eating to transform and improve metabolism, lose weight, and enjoy better health.  



The Fat Fallacy: The French Diet Secrets to Permanent Weight Loss
By Dr. Will Clower

"Fat is not the enemy!" If that's the truth, why is it that croissants, brioche, and Brie are considered to American thinking to be “forbidden” foods for weight loss. Yet these foods are the regular staples of the French diet, a country with an obesity rate of less than 8% and fewer cases of stroke and heart disease than America. It’s clear that America’s obsession with low-fat and fat-free foods has ultimately failed. In this revolutionary work, Dr. Clower explains how highly processed “fake foods” are the real culprit in weight gain, and why it’s not just what you eat but how you eat that makes a difference in weight loss and maintenance. This plan cuts through the high-protein, low-fat, low-carb debate. This is a way of life, a way to enjoy food like never before, while being healthier and trimmer.  

Find These Books On Amazon:
 
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Monday, October 29, 2012

Healthy Diet Tips to Make Weight Loss Easier

Ask anyone who is starting a weight loss program and you'll hear a groan when the word “diet” comes into the conversation.  Taking time out to pick a diet, plan your food, and actually follow the plan can be exhausting and frustrating.  To avoid all this, many folks are tempted to skip all that and just shed those extra pounds by starving themselves for a couple weeks. However, all the experts agree that this quick starvation diet method just doesn't work.  Losing weight is a process, and like it or not, it takes planning. Here are some tips to make your dieting more effective, healthier, and something that will fit your lifestyle - and even become a natural part of it.

Make Eating Simple

Tasty Food Abundance in Healthy Europe
Healthy European Diet - Look At All the Colors.... (Photo credit: epSos.de)
Instead of being overly concerned with counting calories, measuring portion sizes, or performing college algebra just to eat your lunch, try thinking of your food in simple terms. Looking at your plate, focus on color variety, for instance. If you make sure you have a plate filled with different colors, your diet will naturally be healthier and more satisfying. If everything on your plate is white or brown, your diet will suffer and your weight loss program will be jeopardized.  Rather than measure ounces and calories, just choose portions that are about the size of your fist.  Depending on your diet, you will want one or two “fist” size portions of protein, vegetables, fruit, dairy, and carbs.  Put away the scale, the calorie counter, and the list of foods allowed.  Keep it simple to stay on track without the frustration.

Don't Make an Off-Limits List

Try not to think of certain foods as “off-limits,” rather cut your portion sizes in half or allow a favorite food less often. This allows you to keep the foods you like while still making healthier choices. When you ban certain food groups, it can backfire.  You could end up craving those foods even more. Then when you give in to temptation, you feel like a failure and the downward spiral begins. If you over-do it, don't beat yourself up, just get up and make the next choice a healthy one.  If you can't resist that chocolate chip cookie, just follow it up with a large glass of cold water or milk, and make sure dinner consists of super-healthy choices with extra servings of crunchy vegetables.

Eat Socially

Whenever possible, eat with others. Eating in a group setting allows for healthy eating habits, such as eating slower and taking smaller bites.  Mindless over-eating tends to happen in front of a computer or television. Eating in groups creates conversation, which means you'll be taking breaks between bites.  This process over the course of a meal allows time to listen to your body, especially when it tells you it is full.

A restaurant placard, Santorini, Greece
A restaurant placard, Santorini, Greece (Photo credit: Wikipedia)
Take Your Time

When you do eat alone, remind yourself to slow down.  Rushing through a meal is never a good idea. It takes about 20 minutes for your stomach to tell your brain that you're full. Plate up your food in an attractive way. Sit at the table, not in front of the television. Choose foods that take some time to chew and chew that food slowly and savor the flavors. With each slow bite, you are allowing your stomach and brain to catch up so you begin to feel full faster. Now your brain has a chance to tell you to stop eating when you no longer feel hungry. You'll also get to enjoy your food more!

Eat Breakfast

We've all heard that a good day starts with a good breakfast.  This is true for several reasons. The term “breakfast” does actually mean to “break” your “fast.”  During your sleeping hours, your body went into hibernation mode.  Think of a bear in a den during the winter.  A bear's metabolism slows down and their body stores fat for the long winter nap.  Your body is doing something similar each and every night; slowing down and storing fat.  In the morning, your body is “told” that it can stop storing fat when you give it some nutrition in the way of some healthy food.  Your breakfast jump-starts your metabolism by telling your body that it's time to burn some fat for energy.  Skipping breakfast keeps your body in hibernation mode.  It still thinks it has to store fat away for later.  It just makes sense to have some fruit, an egg, a glass of milk, some yogurt, a handful of nuts, a bowl of oatmeal, or a small muffin to wake up your metabolism.

Eat Several Smaller Meals and Snacks

We have also heard it's good to have “3 square meals” a day.  Unlike the breakfast anthem we just discussed, this one isn't considered a wise move anymore, especially when it comes to weight loss.  Rather than eating three large meals a day, having several smaller meals and interspersing healthy snacks throughout the day keeps your body's metabolism on a steady course which keeps blood sugar levels on an even keel.  Starting with breakfast, then midday snack, then a light lunch, then another snack, then dinner, then another snack; you get the picture.  Choose the schedule that works best with your day and just be sure to not allow yourself to get really hungry during the day.  That hungry feeling is a sign that your body is scared it won't get fed and it's gone into fat-storing mode.

To set yourself up for success rather than failure, think about your healthy diet in these smaller, more  manageable steps rather than one big drastic change. People often think of healthy eating as an all or nothing proposition, but a key foundation for any healthy diet is moderation. Your diet is about more than the food on your plate;  it is also about how you think about food and how your body reacts.  With just a few changes in your eating habits, you could be on your way to that ideal weight.
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Friday, October 26, 2012

Video - Healthy Halloween Treats

This short video demonstrates some really cool and spooky-looking treat ideas for a Halloween party - which aren't full of sugar and artificial coloring. By just using simple fruits and vegetables or bread, combined with a few condiments and some creativity, you can offer up a spooktastic looking party tray at your next Halloween party!

Healthy Halloween Treat Ideas for a Party : Halloween Recipes & Party Tips
Subscribe Now: www.youtube.com Watch More: www.youtube.com Just because you're making treats for a Halloween party doesn't mean those treats have to be unhealthy. Learn about healthy Halloween treat ideas for a party with help from this free, spooky ...


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Wednesday, October 24, 2012

Recipe - Cherry Claw-Footies

This yummy dessert is great anytime of year, but the name alone makes it Halloween-worthy and the richness lends itself well to cool fall evenings, so now is a great time to bring out this special from-scratch dessert idea. The tartness of the cherries marries well with the cream and vanilla, and if you want an alcohol-free version (although all the alcohol will cook off anyway) you can substitute cherry juice.

Cherry Claw-Footies

Ingredients:

1 Tbsp unsalted butter
1 1/2 pounds red sour cherries, pitted
3 Tbsp all-purpose flour
pinch of salt
1/4 cup granulated sugar
4 large eggs
2 large egg yolks
1 cup milk
1 cup heavy cream
1 vanilla bean, split and scraped
3 Tbsp kirsch (cherry or other fruity brandy)
confectioners sugar for dusting

Directions: 
  1. Preheat oven to 375 degrees and lightly butter a 10 inch, shallow dish; fill with cherries and set aside.
  2. In a large bowl, sift flour and salt together, then add sugar.
  3. Start gradually adding and whisking in the whole eggs, then the egg yolks, the milk, and finally the cream.  
  4. When combined, gently stir in the vanilla bean seeds and the kirsch or other sweet brandy, then whisk again to combine.
  5. Hold a sieve over the cherries in the dish and pour the batter into the sieve and let it drain over the cherries, making sure you let it cover the whole dish.
  6. Bake in preheated oven for 40 to 45 minutes or until the batter puffs up and gets golden brown on top.
  7. Remove and let cool at room temperature.
  8. Dust with the powdered sugar lightly and serve in individual dessert bowls.
  9. May serve with a dollop of cold whipped cream or a scoop of vanilla ice cream.
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Monday, October 22, 2012

Fun Halloween Cooking Ideas

Whether you are cooking a feast for adults for Halloween, or looking for some great kid-approved recipes, there are plenty of resources online for some excellent spooky recipes for All Hallows Eve. There are some basic rules that will help the meal preparation and presentation go a little more smoothly. Hopefully the advice below will help you get through your spook fest and enjoy a great dinner too!

Halloween cupcakes at Union Square Whole Foods.
Halloween cupcakes. (Photo credit: Wikipedia)
Most people who have a huge Halloween party will find that they will be interrupted throughout the evening with trick or treaters seeking the perfect treat. While we want to enjoy the ghosts, goblins, kings, and princesses gracing our stoop we also do not want to burn the food we are working hard to prepare. For this reason we need to select foods that require little attention during the preparation process rather than foods that are quite time consuming and attention demanding.

Crock pots are a blessing to have around on a night like Halloween. You can start the food cooking well before the little goblins begin their appointed rounds and have the dishes you've prepared kept warm while you're waiting for guests to arrive or doling out treats at your front door. You can even cook normal favorites in the crock pot or cook them on the stove and use the crock pot to keep them warm.

 Some excellent spooky crock pot ideas include spaghetti "veins". Prepare the sauce and the noodles ahead of time separately. Mix the sauce in the noodles and keep them warming together in the crock pot. Meatball eyes are another crock pot favorite. Stuff the meatballs with one stuffed olive eyeball and place in spaghetti sauce. Bat wings (which are actually chicken wings) with your favorite sauce are also excellent in the crock pot. Sloppy Joes can also be prepared and kept warm in the crock pot then served open faced over buns with small triangle cheese slices for eye and a pickle for eyeballs and a large triangle of cheese for the mouth.

Crock Pot
(Photo credit: NatalieMaynor)
Another great Halloween cooking idea is to prepare as much as possible ahead of time. There are all kinds of frightening and ghastly goodies that can be made ahead of time and stored for the big day. Make convenient offerings such as dips that can be made cold and used for veggies, which can also be chopped ahead of time and stored in the fridge for the big day. Cookies can be baked and decorated and stored in advance. Deviled egg mice can be made earlier in the day and stored in the fridge on waxed paper.

The Internet is full of great recipe ideas for delicious and devious Halloween desserts, snacks, and treats. There are far too many to try them all. However, if you have favorite foods that are easy to prepare and a good party food you might want to search the internet for a way of making the food more appropriate to a Halloween theme. For example, you can make your own pizza a little spookier by decorating it with things such as a Jack O' Lantern face made with pizza sauce - use cheese triangles for the eyes and teeth, etc.. There are plenty of things you can do to raise the fear factor even on family favorites if you use a little creativity and give it a fancy name (like spaghetti brains or veins).

The most important thing about Halloween as a holiday is that it gives children of all ages the perfect excuse to use their imaginations and play pretend. The food you cook doesn't have to be too terribly spooky in order to be a perfect fit for the theme of the day. A few simple adjustments, and a lot of imagination can make any meal so much more Halloween worthy in the end.

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Friday, October 19, 2012

Recipe - Low-Carb Snack: Baked Parmesan Cracker Crisps

This delicious low-carb snack idea is both easy and tasty - kids will love this one too! Instead of flour, almond meal provides the structure for these home-made cheese crackers. Simple and flavorful, this one is sure to satisfy your cravings.

Baked Parmesan Cracker Crisps

Parmesan Crisps aka Frico thedabble.com/blog/?...
Parmesan Crisps (Photo credit: Wikipedia)
Ingredients: 

1 cup shredded Parmesan cheese*
1/4 tsp almond flour or meal
seasonings or herbs as desired (optional)

Directions:
  • Preheat oven to 350 degrees.
  • Line a baking sheet with parchment paper.
  • In a bowl, toss together the ingredients until well blended.
  • Place even sized piles of mixture (size depends on how big you want the crackers) two or more inches apart on the baking sheet, flattening each pile slightly.
  • Put in preheated oven for 4 to 6 minutes or until melted and starting to get golden brown.
  • Remove and let cool undisturbed to keep their shape. (If you want to turn them into little bowls, you can place them, while still warm, over an inverted muffin tin or cups.)
  • When cooled completely, these crackers can be used to serve dips, spreads, or as a cheesy cracker snack.
* Note: Any hard cheese will work, like Romano or Asagio. You can even use softer cheeses, like cheddar, but the result will be softer as well. Almond flour or meal helps the cheese smooth out while baking, but you can actually make these with just the cheese.
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Wednesday, October 17, 2012

Recipe - Mock Noodles & Cheese

This tasty variation on a popular comfort food cuts down on the carbs by substituting spaghetti squash for pasta. Depending on your diet, you may wish to use half & half or even whole milk in place of the cream, but if you're on a diet that allows full-fat versions, this should be a guilt-free splurge. I've got a great big spaghetti squash sitting in my kitchen right now - I'm thinking we've now got a great use for it! :-)

Mock Noodles N Cheese

spaghetti-squash-with-parmesan-cheese
(Photo credit: famfriendsfood)
Ingredients:

1 spaghetti squash
4 Tbsp unsalted butter
2 cups heavy cream
1 garlic clove, grated
2 cups freshly grated Parmesan
1 cup cheddar cheese
2 Tbsp chopped fresh parsley

Directions:
  • Preheat oven to 375 degrees.
  • Cut spaghetti squash in half lengthwise and scoop out the seedy part.
  • Put a little olive oil on the exposed cut part and set cut side down on a baking sheet; cook in preheated oven for 35 to 45 minutes or until fork tender.
  • Remove, let cool slightly, then flip over and pull "spaghetti strands" out of squash using a fork; put spaghetti strands in a large bowl; cover to keep warm and set aside.
  • Put 2 Tbsp of the butter in a saucepan over medium heat, stirring until melted.
  • Slowly drizzle in the cream, whisking as you add and cook, stirring, for 2 to 3 minutes.
  • Add the garlic, stir, then, while stirring, start adding the cheese, continually stirring with a big spoon in a 'figure 8' until all cheese is added and blended well. 
  • Add the parsley and stir.
  • Pour the cheese sauce over the warm spaghetti squash "noodles" and toss to combine.  Taste for salt and season if necessary.  Serve with a sprinkle of Parmesan cheese if desired.

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Monday, October 15, 2012

The Basics of Low Carb Diet Lingo

In order to understand today's diet talk, you have to understand the phrase low-carb.  Even though these types of diets have been around for a long, long time, there seems to be a new interest of late.  It could be due to new books coming out, or possibly revised editions of popular diet books from years past.  Whatever the reason, low carb, slow carb, or low glycemic diets are getting a lot of attention.  Let's take a look at the basics of what a low carb diet looks like, and familiarize ourselves with some of the related terms.

Low Carb v. Slow Carb

English: Raw vegetables and dips
Raw vegetables and dips (Photo credit: Wikipedia)
Even though the most popular diets include one or the other term, you can use them interchangeably, to some degree.  Even the lowest of low-carb diet phases includes some carbs in the form of vegetables, typically.  As a matter of fact, a certain portion of carbs must come from vegetables, with no exception. No respectable weight-loss program can truly support an absolutely carb-free diet.  Carbohydrates are essential for a healthy body, even during weight-loss.

Slow-carb is just another way of saying that you need to ingest carbs that are slow burning, such as vegetables, and even some fruit.  Fast burning carbs would include processed breads and pastas, for instance.  These are the carbs that give a quick sugar boost, then drop just as quickly.

Not all carbs, even slow burning carbs, are created equal.  Some low or slow carb diets recommend staying away from some vegetables they consider high in sugar, such as corn or peas, especially during the first phases. The same is true for dried beans and other protein rich foods that also are considered higher in carbs.

When comparing lists of acceptable foods on any low carb diet, you'll see differences.  You'll also see differences in what levels of carbs are going to result in weight loss, and where those carbs should come from.  In some diets, even slow burning carbs like dried beans are forbidden in the first phases.  In other diets, all carbs, as long as they are slow burning carbs, are just fine.

This is not simple, but it is all a matter of opinion, personal preference, and what works for you.  If you've been on a diet that includes such slow burning carbs as brown rice, black beans, and quinoa, and haven't seen any results, this diet may not be for you.  Individuals process carbs differently.  Simply following a diet according to a low-glycemic index (the amount of carbs in a food) may not be what you need to lose weight, or it may be, but it's a good way to start understanding how your body processes carbohydrates.

The Protein Process

Years ago, people were going on all sorts of vegetable and fruit only diets. Then there were the whole grain diets.  None of those diets are part of our common vernacular today, but the diets that are high in protein and low in fast-burning carbs are.  Protein is essential for building muscle, which burns fat, and keeps us strong.  Protein is a building block, just like other nutrients we know to be essential. 

No matter which diet you follow today, if it includes a balanced approach to good sources of protein and carbohydrates, it is most likely a respectable weight-loss program.  Human beings cannot live on protein alone, nor does any proper diet developed by a health professional suggest otherwise. There was, actually, a myth around high protein, low carb diets for years.  Nowhere in the mainstream market of dieting did a protein-only method for weight-loss exist.  Even one of the most popular diets for decades that suggested adding more servings of proteins at every meal, actually formed the basis of their diet on ingesting more vegetables than protein. People could get seriously ill, even fatally ill, by eating only protein, and this approach was never approved or suggested by any mainstream diet.

English: Balanced Diet
(Photo credit: Wikipedia)
Eating a diet that's rich in protein is not difficult for the most part.  Protein from many sources, including dairy products, eggs, cheese, meat, poultry, and seafood is suggested in most low-carb diets. Because most proteins are also low carb, or no carb, it makes sense to eat a lot of these foods when on a low-carb diet.  And because it's more difficult to over-indulge in protein, it's a safe bet that you will practice portion control more easily.  It's rare to see a person eat a whole roasted chicken, but a huge plate of pasta can disappear quite easily at one sitting. The diet systems may vary in exactly how much and which sources you should get the majority of your protein, but most well-respected diets include a good portion of protein each day, balanced with a variety of healthy carbs.

The Fat Fact

This seems to be where the division lies in many low-carb diets.  Some diet plans say simply that you can't get “fat from fat.”  Other diet plans are so concerned with fat intake that they allow more carbohydrates if it means avoiding fat, as is the case with most 'lite' foods.  If you check the labels, you'll often find that “low fat,” “reduced fat,” and “light or lite” means added sugars to tweak the flavor. 

The reason is simple; fat is flavor.  That's why some mainstream low-carb diets recommend eating regular, full fat foods, such as regular mayonnaise, sour cream, and even whole milk or heavy cream.  While other low-carb diets have fats restricted by eating only fat-reduced dairy, dressings, etc.

The debate over fat is not easily settled.  Fat is essential to your body's health, and particularly to your brain.  Fat gives food flavor.  Fat also makes you feel full.  Without fat in your diet, your body will suffer.  However, it's also important to remember that it's the type of fat you eat that matters.  Fat that naturally occurs in nuts and avocados, for instance, are considered by most diets as essential elements.  Added fats for cooking and serving foods, such as olive oil, are often included in healthy fats, but not in all stages of all diets.  It all depends on which diet you're following.  Clear as mud, right?

So what is the truth?  Should you eat whole grains and black beans on a low carb diet or stick to celery and broccoli?  How much protein is enough protein?  Should you eat eggs fried in olive oil or poached in water?  Are fats good or bad for you? 

The fact is, the answer is different for different people.  Some people respond very well to a high protein diet with added fat, while others simply don't.  Some people lose weight eating a diet that's rich in whole grains, while other people gain weight.  The best thing anyone can do is get all the information, then use your own common sense to decide what works for you.  Keep a journal as you add and subtract foods from your diet, then do what works best for you. I know that may not be the clear-cut answer you were looking for, but the truth is, every body simply functions slightly differently, and there really isn't one "magic pill" for everyone when it comes to health & nutrition, or even weight-loss.

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Friday, October 12, 2012

Recipe - Pumpkin Dip

Pumpkin may be a fall vegetable, but this dip is delicious any time of year! Creamy pumpkin blended with garlic, chilis, and cool yogurt, and offset with the tang of lime juice, makes this a treat for the taste buds. Great with pita bread or chips.

Pumpkin Dip

Ingredients:

1 ½ cups pumpkin, peeled and cut into chunks
1 garlic clove, crushed
1 red chili, seeded and finely chopped
2 tbsp natural yogurt
Dash of fresh lime juice
Olive oil
Salt & pepper to taste

Instructions:
  • Preheat oven to 400° Fahrenheit.
  • Arrange the pumpkin chunks in a baking dish and drizzle with olive oil. Season well with black pepper and a pinch of salt and mix well. Bake in the oven for about 15-20 minutes or until the pumpkin pieces are tender. 
  • Place the pumpkin, garlic and chilli in a food processor, add the yogurt and lime juice, adjust seasoning and process until smooth. 
  • Serve at room temperature with tortilla chips or toasted pita bread.

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Wednesday, October 10, 2012

Recipe - Curried Pumpkin Harvest Skillet

With its mild, creamy flesh, pumpkin lends itself well to soups and curries. Not having much flavor of its own, other than a faint nutty hint of sweetness, pumpkin will take on the flavor of whatever you season it with, and carry it off to perfection. This recipe incorporates a variety of healthy vegetables together with rich spices, to offer a palate-pleasing dish perfect for cool fall evenings! This one also makes a unique offering for an autumn potluck.

Curried Pumpkin Harvest Skillet

Organic Curry Powder
Organic Curry Powder (Photo credit: artizone)
Ingredients:

2 Tbsp butter
1 medium sweet onion, sliced into thin wedges
1 garlic clove, minced
2 1/2 tsp curry powder
1/2 tsp kosher salt
1/2 tsp freshly ground black pepper
1 small pumpkin (about 3 lbs) seeds cleaned out, cut into wedges, peeled, then cut into 1 inch pieces
3 medium red potatoes, scrubbed, then cut into 1 inch pieces
1 1/2 cups chicken broth
3/4 cup golden raisins
1 cup frozen sweet green petite peas, or young green beans, cut in 1" lengths

Directions:
  • In a large heavy skillet over medium-high heat, melt butter, then add onion slices, and cook until starting to soften and brown, about 5 minutes.
  • Add garlic to skillet and cook 1 minute, stirring regularly.
  • Stir in the curry powder, kosher salt, and black pepper.
  • Now add pumpkin and potatoes and cook, stirring, for 5 minutes.
  • Reduce the heat to low and add the broth and raisins, stirring to combine, then cover and simmer slowly for 15 to 20 minutes or until veggies are tender.
  • Uncover the skillet and stir in the frozen peas; remove from heat, cover, and let stand for 1 minute. Serve hot out of the skillet.

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Monday, October 8, 2012

Pumpkins - More Than A Jack-O-Lantern: A Superfood!

This time of year, pumpkins are everywhere: lining the side walks, piled beside roadside stands, and grinning down from porches. But pumpkins are more than just a decoration - they're actually a superfood! Thinking of pumpkin as a nutritious super food can be a bit puzzling.  After all, isn't the first image that comes to mind sweet and smooth and covered in whipped cream?  But, according to nutritionists, we should be thinking of pumpkin more often than during the annual Charlie Brown cartoon or as a delicious way to top off a scrumptious Thanksgiving dinner.

Pumpkin is a vegetable, regardless of those images. In fact, pumpkin is a nutrient-rich super food that has a great number of health benefits. Let's take a look at why pumpkin should get its just desserts... beyond desserts.

Pumpkins, photographed in Canada.
Pumpkins, photographed in Canada. (Photo credit: Wikipedia)
A Well-Rounded Vegetable

The list of nutrients in pumpkins is almost endless. Starting with the basic vitamins and minerals we all know, pumpkin has a healthy amount of vitamins C and E, and is a rich source of  potassium and magnesium. Pumpkin is also right up there with other super foods in the dietary fiber category.

Pumpkin also contains two lesser known elements called carotenoids, which are alpha-carotene and beta-carotene. These carotenoids are fat-soluble compounds that are specifically linked to decreasing the risk of a number of cancers, as well as lowering the risk for heart disease, cataracts, and macular degeneration.

Beta carotene is an important antioxidant. Foods rich in beta carotene, like pumpkin, sweet potatoes, and carrots, have the potential to lower cholesterol and to slow the aging process of our vital organs. Antioxidant rich foods, like pumpkin, are key to fighting the free radicals which attack our healthy cells.

And, it’s not just the flesh, the insides, of the pumpkin that is healthy. The seeds from the pumpkin also earn super food status. These seeds, or pepitas, are also nutrient-rich and beneficial, containing high concentrations of phosphorous, zinc, copper, selenium, and other nutrients. The seeds also have essential Omega 3 fatty acids and even the amino acid typtophan, known for its anti-depressant benefits. So, as you see, the pumpkin has a lot more to offer than you might think.

Thinking Outside the Pie Pan

Of course, pumpkin is associated first with pie. Beyond pie, many folks know about making pumpkin muffins or cake. These are great and delicious, but trying to branch out into more savory pumpkin dishes takes a little more imagination.

English: A slice of homemade Thanksgiving pump...
A slice of homemade Thanksgiving pumpkin pie. (Photo credit: Wikipedia)
But, first to clarify; no, pumpkin does not taste like pumpkin pie. That flavor comes from the spices used in the pie, like nutmeg, allspice, and cinnamon. Because pumpkin basically has very little flavor of its own, it will taste like whatever you want it to taste like.

Pumpkin is truly versatile enough to go into soup, chowder, stews, casseroles, and other main dishes (I have a Thai Pumpkin Coconut Soup recipe that I love).  You can puree pumpkin and add to soups as a thickener and to add great fiber and nutrition. Try roasting pumpkin and mashing like you would any squash. Flavor with herbs, salt, and pepper for added taste. You can steam it, boil it, or puree it to use in a variety of other recipes, like pumpkin pancakes for breakfast. The seeds, of course, can be roasted in a number of ways, then added to cereal, trail mix, or salads. 

For a real different twist, and a very pretty presentation, scoop out the flesh from several small pumpkins, chop up and add to your choice of meat, vegetables, rice or bread cubes, and seasonings. Then stuff the pumpkin shells with the mixture and bake to make an entrée that your guests won’t soon forget.

Pumpkin has definitely earned its place among the top super foods for a healthy diet. Colorful, nutritious, delicious, and oh so versatile – all the things a super food should be!

Still stumped for ideas for cooking pumpkin? Be sure to check back later this week for some tasty new recipes!
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Friday, October 5, 2012

Video - The Real Truth About Eggs

This week instead of an additional recipe, I thought it was important to continue debunking the health myths surrounding eggs - eggs could almost be called a superfood, they are so filled with nutrients and beneficial vitamins - and at less than 100 calories, they make a great snack or breakfast, and can help reduce hunger and snacking on unhealthy foods. (See Monday's post for more on the health benefits of eggs.)

This short newscast discusses why eggs can be a lot better for you than you might think!

Egg-Citing Health News
Chris Wragge speaks with Dietitian Cynthia Sass about why eggs are healthier than ever.

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Wednesday, October 3, 2012

Recipe - Mustard Sardine Deviled Eggs

Not everyone likes sardines, but if you do, they do have some great health benefits. Coupling these with eggs gives you a punch of healthy Omega-3's and good fats. Chow down!

Mustard Sardine Deviled Eggs

Deviled eggs 5
(Photo credit: Wikipedia)
Ingredients:
6 eggs (from pasture-fed hens), hard cooked
1 can water-packed sardines
1/2 cup sour cream or Greek yogurt
1 Tbsp spicy brown mustard
1 tsp finely chopped chives or green onion
1 tsp lime juice
1/4 tsp kosher salt
1/8 tsp black pepper
dash cayenne
dash smoked paprika
fresh parsley for garnish

Instructions:
  • Peel and cut the hard cooked eggs in half lengthwise, removing yolks to a bowl.
  • In the bowl with the yolks, add the remaining ingredients and mash together, mixing until smooth.
  • Spoon mixture into hollow of each egg white and set on serving platter.  Sprinkle with more paprika if desired, then garnish with parsley sprigs.
  • Serve immediately or cover with plastic wrap and keep in refrigerator until ready to serve.
(Note: You can buy sardines packed in mustard sauce and omit the mustard from the recipe, but depending on your diet, you may want to buy water packed sardines and choose the mustard that best suits your diet and/or taste.)

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Monday, October 1, 2012

The Incredible Edible Egg - A Health Food?

We have all heard a lot of talk, mostly negative, about eggs over the years. It drives me crazy that so many people still buy into the "eggs are bad" myth! In truth, eggs are actually full of nutritional value. Many recent studies have shown that eggs aren't the evil cholesterol bombs we once thought they were - and they have many benefits for your health!

Although science has actually proven this many years ago, many people are still under the mistaken belief that eggs are bad for you. In fact, maybe you try to only eat eggs once or twice a year like Easter or Mother’s Day - it's almost like a guilty pleasure - but it doesn't have to be. Keep reading to find out what is really inside an egg: the yolk and the white.

Health Benefits of Eating Eggs

English: Three yolks from two chicken eggs; on...
Fresh eggs! Note the bright orange of the yolks, indicating the hen ate green stuff, and probably lived outside, providing optimal nutrients in her eggs. (Photo credit: Wikipedia)
NOTE: Don’t throw away the yolk! It has benefits too - in fact, most of the nutrition of the egg is contained in the yolk.

* Improve Cholesterol – Once eggs were thought to increase bad cholesterol but in reality, the cholesterol they contain can positively impact your cholesterol levels. Eating two eggs a day won’t hurt your numbers at all, and may even raise your good cholesterol levels - especially if you're eating fresh eggs from pasture-raised poultry.

* Quality Protein – Eggs contain high-quality protein, made up of amino acids. These are the building blocks of good muscle tissue. If you are looking for a better and leaner source of protein, the egg is it. (Many people think the white is all they need in terms of protein, but eating the yolk WITH the white actually helps your body make better use of the protein - it's not a complete protein without it!)

* Choline – This is a nutrient that is needed for cardiovascular function, brain function and nervous system. Egg yolks contain a lot of it.

* Eye Health – Eating eggs can improve your eye health. The high levels of carotenoids in egg yolks can help prevent macular degeneration, a condition that leads to blindness. Also, you can reduce your risk of cataracts as you age. Eye diseases have skyrocketed over the past decade or so, and eating eggs can help combat this.

* Good Fats – We are always on the lookout for good fats. We eat enough (for most people, too much) of the bad ones in processed foods. Eggs have fat but it is good fat that will enhance your nutritional profile. One egg has five grams of fat. When eating eggs for health, substitute them for unhealthy fats in your diet - eat an egg or two instead of margarine or unhealthy vegetable oils, and avoid processed foods or anything containing hydrogenated oil.

* Vitamin D – Eggs contain vitamin D, and along with sunlight they are a good, natural source of this vitamin. Other foods like milk are fortified with it, but eggs contain it already. Eating eggs along with spending fifteen minutes a day in the sun increases your daily vitamin D intake in a healthy and natural way.

* Sulfur – Have you noticed how even good eggs can sometimes smell when you peel a boiled egg? It’s the sulfur. In the body, sulfur helps you to grow healthy hair and nails, and is also good for your eyes and skin.

A dozen boiled eggs with lion marks visible in...
 (Photo credit: Wikipedia)
* Omega-3 Fatty Acids – Eggs contain these important fatty acids that promote a healthy heart, brain and immune system. If you don’t like fish you can stock up on eggs to get these helpful fats. (Eggs from chickens raised on pasture have a much greater content of this important nutrient.)

* Other Vitamins – Besides vitamin D, eggs also contain B vitamins and vitamins A, C, and E. All are needed by the body for healthy skin, a strong immune system and to increase your antioxidant intake.

Do keep in mind that the health benefits you get from eating eggs will depend to a large degree on the source of the egg - you will want to seek out eggs from hens fed on their natural diet - bugs, grass, plants, and worms - which they will only get if raised in the outdoors or at least with free access to pasture. Check your local farmer's market, look for a CSA in your area, or a local food co-op. If you can't find any of these, organic eggs are your second-best choice, as they are at least fed a natural grain diet free of chemicals and hormones.

No matter what you have heard before about eggs, they are actually good for you - especially when from a quality source. The nutritional breakdown includes vitamins, minerals, protein, cholesterol and limited fat content. Eat an egg or two each day for your health - and stop feeling bad about it!


For More News Debunking the Myth That "Eggs Are Bad" See:
http://www.naturalnews.com/034557_eggs_health_benefits_cholesterol.html
http://health.howstuffworks.com/wellness/food-nutrition/facts/health-benefits-of-eggs.htm
http://www.womenshealthmag.com/nutrition/benefits-of-eggs

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