Food Fact Friday: 20 years ago...

The pictures below show servings sizes of 20 years ago on the left, compared to the serving sizes of today on the right. Can you believe the difference?

Every single one of these foods has doubled or almost tripled in the past two decades. Along with them, from 1980 to 2008, obesity rates doubled for adults and tripled for children.

 

No wonder 1/3 of adult Americans are considered obese. In 2010, Utah had a percentage of 22.5% of obese people - and let's remember that these statistics don't include the huge number of people considered over healthy weights. 

Scary, huh? It might be a good idea to consider this the next time you go out to eat - it certainly changed the way I look at a bagel...

Split your muffins! Or better yet, make them yourself!

pictures and specific calorie counts for above foods can be found here

read more about America's obesity rates here

Food Fact Friday: Whole Grains

September is Whole Grains Month! Obviously whole grains are good for you – you’ve heard it all before. But I know from experience that it’s not easy to transition when refined grains are more convenient, readily available, and simply more familiar.

Nevertheless, there are tons of really wonderful grains that it won’t hurt to try, and it will give you the opportunity to branch out with recipes.

For more information on whole grains, you can look through the Whole Grains Council website.

What exactly are whole grains?
Whole grains contain three parts -- the germ, endosperm and bran. When grains are processed, the germ and bran are stripped away, leaving just the endosperm. The germ is packed with protein, iron, vitamins and antioxidants, and the bran contains valuable minerals and vitamins, as well as insoluble fiber. The endosperm is the least nutrient dense part of the grain. When you eat whole grains, you are consuming all three parts of the grain, including the most nutritious parts.

What are some whole grains?

• Wheat (including spelt, farro, bulgur, cracked wheat, wheatberries)
• Corn *
• Rice (brown and colored)*
• Oats **
• Barley
• Quinoa *
• Sorghum *
• Spelt
• Rye
• Amaranth *
• Buckwheat *
• Millet *
• Montina *
• Teff *
• Wild Rice *

* Gluten Free Grains

Amaranth, quinoa and buckwheat are not true whole grains, but their nutritional profile, preparation and use are similar.

_______________________________________________________________________________

Q&A session with Karen Mansur, Program Manager for Oldways and the Whole Grains Council.

·      What are the biggest benefits of including whole grains in your everyday diet?

By adding whole grains to your diet, you can lower the risk of many chronic diseases, such as stroke, diabetes and some cancers.

·      What would you suggest as the easiest way to start introducing whole grains into the daily diet?

Start by looking in your pantry.  You might be pleasantly surprised to see just how many whole grains you already eat, like popcorn, whole corn tortilla chips and oatmeal-based granola bars.  When you’re ready to go to the next step, look for versions of your favorite foods that are made with a mix of whole and refined grains, to start your tastebuds enjoying the fuller, nuttier taste of whole grains.

·      What is the recommended daily consumption of whole grains for adults and children?

The new 2010 Dietary Guidelines for Americans recommend all of us make half or more of our grains whole, with adults getting at least 3 to 5 servings of whole grains every day. A serving size is about an ounce, which is one slice of bread or a bowl of cereal.

·      When buying whole grain breads and pastas, what’s the best way to tell which products are the best for you?

Food labels can be very confusing and that’s why we developed the Whole Grain Stamp program. If there isn’t a stamp, check the ingredients list and make sure you see “whole [name of grain)” – such as whole wheat four – near the top of the ingredient list.

 Q&A and list from here

some of my favorite recipes that include whole grains, 

not including whole-wheat flour and pasta:

Creamy Barley Salad with Apples 

Oatmeal Breakfast Pancake

Baked Banana Oatmeal

Lemon Asparagus Quinoa Risotto

Stuffed Pepper with Mediterranean-Spiced Quinoa

Food Fact Friday: What you're really drinking

Bottled Water

The bottled water industry doesn't want you to know that its product isn't any better than the water that comes from your tap, which has passed strict state, federal, and local guidelines. Not to mention, it's free. Sure, bottled water is convenient, trendy, and may well be just as pure as what comes out of your tap, but it's hardly a smart investment for your pocketbook, your body, or our planet. With  Dasani, a Coca-Cola product, the water is simply purified tap water that's had minerals added back in. In fact, about 40 percent of all bottled water is taken from municipal water sources, including Pepsi's Aquafina. What's more, in a 4-year review that included testing 1,000 bottles of water, the Natural Resources Defense Council found that "about one-third of the brands we tested contained, in at least one sample, chemical contaminants at levels above strict state health limits." So fill up at home rather than buying into the hype.  

Dairy

The dairy industry doesn't want you to know that the hormone rbST has been linked to cancer. See, rbST, recombinant bovine somatotropin (also known as rBGH, recombinant bovine growth hormone), is a hormone given to cows to increase their milk output by 10 to 25 percent. The concern with rbST is that it produces milk with higher-than-normal levels of the insulin-like growth factor IGF-1. Studies have shown that high levels of IGF-1 increases the risk of several cancers, including breast, prostate, and colorectal. Other studies contradict these findings, but we recommend playing it safe. Especially when so many big players—Starbucks, Kroger, and Wal-Mart among them—have agreed to sell only hormone-free milk.

Soda

The diet soda industry doesn't want you to know that artificial sweeteners can make you fat. Sure, diet sodas are a step up from regular sodas, but here's where things get thorny: Although it's essentially calorie free, diet soda can drive your appetite and push you to overconsume calories. One theory put forth by researchers is that giving the body a rush of sugar with no calories might push it to actively seek out sources of energy. And how does your body do that? By switching your appetite into overdrive.

Those aluminum cans are also lined with a toxic plastic. Bisphenol A, otherwise known as BPA, is a chemical found in plastics that has been idenitifed as a threat to your health. One study found that low doses of BPA can suppress a hormone that protects against diabetes and obesity in human tissue. Another study discovered that BPA disrupts brain function and leads to mood disorder in monkeys. Further evidence has show it to lower sperm counts, up your risk of heart disease, and increase the risk of breast, prostate, and testicular cancers. Products containing BPA are everywhere, but do your best to avoid them.

Juice

Juice companies don't want you to know what goes into 100 percent juice. Thanks to lax FDA regulations, industrial juicers have more than a little wiggle room when it comes to labeling their bottles. One loop-hole they love to exploit is the one that allows the claim "100 percent juice" to be used out of context with the other claims on the label, which is how they slap inexpensive sounding names onto cheap juice blends. You might think your bottle contains 100 percent blueberry or pomegranate, but really it's just as likely to be a blend of inexpensive sucrose-loaded fillers tinged with a mere splash of what you really want. 

Ocean Spray doesn't want you to know that its line of cranberry juice blends contains more sugar than fruit.  You might be surprised to learn that many of them contain as little as 20 percent real juice. What's more, none of Ocean Spray's stable of hybrid "juices" earns few than 73 percent of its calories from added sugar, and most have sugar loads closer to 85 percent. That amounts to about as much sugar as two scoops of ice cream stuffed into each 8-ounce cup of juice.

info from Eat This, Not That

Food Fact Friday: the best sources of...

Bananas are the best source of potassium and oranges are the best source of vitamin C...or are they?

Your body uses potassium to keep your nerves and muscles firing efficiently, and an adequate intake can blunt sodium’s effect on blood pressure. One 2009 study found that a 2:1 ratio of potassium to sodium could halve your risk of heart disease, and since the average American consumes about 3,400 milligrams of sodium each day, your goal should be 6,800 milligrams of daily potassium. You’re extremely unlikely to ever reach that mark—and never with bananas alone. One medium banana has 422 milligrams and 105 calories. Here are the sources that earn you roughly the same amount of potassium in fewer calories:     

Potato, half a medium spud, 80 calories     

Apricots, 5 whole fruit, 80 calories    

Cantaloupe, 1 cup cubes, 55 calories     

Broccoli, 1 full stalk, 50 calories     

Sun-dried tomatoes, a quarter cup, 35 calories

Far more than a simple immune booster, vitamin C is an antioxidant that plays a host of important roles in your body. It strengthens skin by helping to build collagen, improves mood by increasing the flow of norepinephrine, and bolsters metabolic efficiency by helping transport fat cells into the body’s energy-burning mitochondria. But since your body can neither store nor create the wonder vitamin, you need to provide a constant supply. An orange is the most famous vitamin-C food, and although it’s a good source, it’s by no means the best. For 70 calories, one orange gives you about 70 micrograms of vitamin C. Here are five sources with just as much vitamin C and even fewer calories:     

Papaya, ¾ cup, 50 calories     

Brussel’s sprouts, 1 cup, 40 calories     

Strawberries, 7 large fruit, 40 calories     

Broccoli, ½ stalk, 25 calories     

Red Bell Pepper, ½ medium pepper, 20 calories

photo from here

info from here

Food Fact Friday: Which milk is best?

I am a huge milk lover. Always have loved it, and more recently I've appreciated it for its nutrients and protein content. Particularly since osteoporosis runs in my family, I make a real effort to get in all my daily servings. But lately I've become curious about different kinds of milk. I have a sister who avoids dairy altogether, a sister who only buys organic, and another sister who had to give it up when her baby was having issues with reflux and tried all kinds of alternatives.

I came across this article and thought that it was a great run-down on milk options and the array of health benefits. Read the whole thing for even more info.

Cow's milk
Pro: Hands down, cow's milk has the most calcium, and almost double the protein of any other type of milk. And because it comes in several types — whole, 2 percent, 1 percent or skim — that nutrition is accessible no matter which option is chosen.

Con: Lactose intolerance affects a substantial number of Americans, causing abdominal pain, gas, bloating or diarrhea. But the condition doesn't mean it's necessary to go lactose-free. According to the National Digestive Diseases Information Clearinghouse, those with lactose intolerance can typically drink up to four ounces of milk several times a day without experiencing symptoms.

Soy milk

Pro: Made by soaking soybeans and grinding them with water, soy milk is rich in protein and calcium and has no saturated fat. It also scores low in calories and comes in many flavors.

Con: Soy products can inhibit protein and mineral absorption, offsetting its health benefits.

Studies investigating soy’s role in breast cancer have yielded mixed results. Some findings suggest a substance in soy acts as a hormone in breast cells, fueling increased cancer risk.

Almond milk
Pro: Made from ground almonds mixed with water and sweetener, almond milk has become quite popular in the last several years.  It shares several properties of dairy milk: Both have a wide variety of vitamins and minerals, and a comparable fat content. Almond milk also has a rich, nutty taste and comes in several flavors, making it an attractive alternative for those allergic to dairy or soy.

Con: Protein is sparse in almond milk, with only 1 gram per cup, compared with 7 and 8 grams for soy and cow's milk, respectively. It's not suitable for those with nut allergies and lacks the B vitamins in cow's milk. Some almond milk has substantial amounts of sugar added, making it worth a peek at each brand's ingredient list.

Rice milk
Pro: Made from ground rice, this type of milk is very low in fat and calories. It also comes in plain or vanilla flavors and is lactose- and soy-free.

Con: Nutritionally, rice milk falls short compared with other varieties. It lacks Vitamins A and C, and contains very little protein. It should rarely be chosen thinking it's going to provide some superior nutritional health benefit, because it's not.

Organic milk
Pro: Passionate supporters of organic food and products appreciate that it was produced without growth hormones, antibiotics, pesticides or synthetic fertilizers.

Con: The cost of organic milk is about double that of nonorganic milk because of its perceived health benefits. But in actuality, it's not significantly healthier than typical milk, if at all.

Food Fact Friday: the "'natural' is healthy" myth

Legally, food labeled "natural" does not contain any artificial ingredients, coloring ingredients, or chemical preservatives, and, in the case of meat and poultry, is minimally processed. 

The FDA makes no serious effort to control the use of the word "natural" on nutrition labels. Case in point: 7UP boasts that it’s made with “100% Natural Flavors” when, in fact, the soda is sweetened with a decidedly un-natural dose of high fructose corn syrup. “Corn” is natural, but “high fructose corn syrup” is produced using a centrifuge and a series of chemical reactions. Other "natural" abusers include Natural Cheetos, which are made with maltodextrin and disodium phosphate, and “natural advantage” Post Raisin Bran, which bathes its raisins in both sugar and corn syrup. The worst part is, you're likely paying a premium price for common junk food.

I don't care how you package it - Cheetos will NEVER be natural. This is a bit disturbing to me.

 

info from here

Food Fact Friday: the healthiest cheese...

 Low-fat cottage cheese is loaded with protein and calcium, and one of the most nutritionally dense cheeses ounce-for-ounce. It’s also extremely versatile, and can serve as a healthy cheese substitute in all kinds of recipes. Not to mention that it provides about 10% of your daily calcium requirements.

 Cottage cheese is basically milk that is curdled by adding an enzyme like rennet or by the addition of edible acids like vinegar or lemon juice.  The action of these enzymes and acids cause the milk to clump. After the enzyme or acid is added to the milk and curdling takes place, the liquid whey is drained off and the curds are left.  These curds are primarily made up of slow-digesting dairy proteins called casein, which are high in protein and low in fat.

 The only downside to cottage cheese is that it is fairly high in sodium. Depending on the brand, a single 113 gram serving has about 16% of your daily recommended intake of sodium, so if you are watching your sodium intake, you may want to opt for one of the lower sodium brands on the market or moderate your consumption.

 As mentioned, cottage cheese is a great sub for other cheeses in a lot of recipes. For example, instead of ricotta cheese in lasagna, try using cottage cheese between those layers of whole grain lasagna noodles. Cottage cheese has a very similar texture to ricotta cheese when melted, and you’ll never know the difference (although your abs will.) You can also make cottage cheese into a creamy veggie dip or sandwich spread by blending it in a blender with herbs and spices like cumin, thyme, dill or even a packet of ranch dip. Try mixing a cup of low-fat cottage cheese with chopped green onions, garlic and cumin and use it as a healthy cheese filling in wheat tortillas. Top it on baked potatoes, mix it with fruit and a bit of honey and cinnamon, use it in pancakes, or with chopped avocado and red pepper flakes on top of toast. The options are endless.

 I used to hate cottage cheese – even the smell made me wrinkle my nose. Until this year, the absolute only way I’d eat it was in my mom’s special Jello and Cool Whip fruit salad. When I found out how low in calories and high in protein it was, I forced myself to try it on toast for breakfast a few mornings a week. It took awhile, but now it is one of my favorite snacks, and I’ve used it in countless combos, including my latest in the picture above. Loving that berries are starting to come back in season!

 

info here (*note: this guy is not a 

professional, just a healthy and 

articulate person. all his info is 

correct as far as I've researched)

Food Fact Friday: Is Agave better?

Is Agave Nectar healthy?

Whole foods have fiber, vitamins, and nutrients that enrich the body and in some cases slow down the sugar hit that comes  from glucose and fructose. When a naturally sugary food like an apple or a generous hunk of agave cactus is processed into a syrup or nectar, everything good about the whole food is lost in the production vat.       

   
In the specific case of agave, the debate comes down to whether glucose or fructose is more harmful to the body. Natural agave, the plant from which tequila is derived, is approximately half and half glucose to fructose. The nectar or syrup appears primarily to be all fructose, according to published statistics from agave distributors.

Now, is fructose better for you than glucose or sucrose? If you listen to the fructose manufacturers and some diabetes experts, then yes, fructose is better for you. Fructose doesn’t raise glucose levels in the bloodstream, which means there is less of an insulin response and a consequent benefit to diabetics because insulin management is the name of the game.

But is spiking up on fructose any better for anyone whether diabetic or not? We say No! And we’re not alone. Fructose has been linked to raised triglycerides, fatty liver disease, diabetes, heart disease, hypertension, and more belly fat, which can all be collected together as Metabolic Syndrome.

Agave seems to have other drawbacks as well. The first one that sets our teeth on edge is the fact that agave nectar you buy might not actually be agave nectar. According to the Chicago Tribune, products labeled as being from the blue agave plant ...may in fact be mostly corn syrup or high-fructose corn syrup may, in fact, be mostly corn syrup or high-fructose corn syrup. Tequila manufacturers get first call on the expensive  blue agave cactus that grows in Mexico. There are strict requirements for tequila to come from the blue agave in the same way the German Beer Purity Law says beer must be made from wheat or barley, hops, water, and fermenting yeast. So, when supply did not meet demand, some nectar producers cut what agave they had with similar corn-based fructose.

“Agave is really chemically refined hydrolyzed high-fructose syrup and not from the blue agave plant, organic or raw, asclaimed,” says Russ Bianchi, a food and beverage formulator.

So far the Food and Drug Administration sees no reason to regulate agave for any safety concerns, but admits that agave products may have been “economically adulterated and misbranded by adding corn syrup or high-fructose corn syrup.”

Limit yourself to less than two teaspoons a day for any refined sweetener to avoid the many related health effects. We live in the same world you do, and we understand about occasionally falling off the wagon. But remember that any sweetener removed from its natural state is a refined sweetener that should be avoided as much as possible. Agave is no different. Now you know.

from this article

Food Fact Friday: How to choose a watermelon

I had always been taught to knock on a watermelon to see if it was good...if it sounded hollow, it was probably ok. However, apparently there is a science to it. Some of this info could have been helpful when Cassie and I were choosing out a watermelon at the store last night - but luckily we turned out with a perfect one. Still, now I know exactly what to look for since peak watermelon season is just around the corner:

When choosing a whole watermelon, look for one that is heavy for its size with a rind that is relatively smooth and that is neither overly shiny nor overly dull. In addition, one side of the melon should have an area that is distinct in color from the rest of the rind, displaying a yellowish or creamy tone. This is the underbelly, the place that was resting on the ground during ripening, and if the fruit does not have this marking, it may have been harvested prematurely, which will negatively affect its taste, texture and juiciness.  

Besides tasting amazing, watermelon is a great source of lycopene, vitamins A and C, and tons of antioxidants that help prevent many cancers and macular degeneration, among other things. It's also supposed to help decrease bloating and boosts skin growth and buoyancy.

Because this food has a higher water content and lower calorie content than many other fruits (a whole cup of watermelon contains only 48 calories), it delivers more nutrients per calorie - awesome, right? So I don't feel bad about eating almost half of a large watermelon myself in the course of two days...

read more about watermelon here

Food Fact Friday: Eggs are not your enemy!

Word on the street has always been that the only good part of an egg is the white - I've been told often that the yolk has no nutritional value. As someone who enjoys an omelette made with a real, whole egg a few times a week, I was happy to see this. And since I keep cholesterol to a minimum from my other foods, I figure that a boost in preventing macular degeneration (which my grandmother suffers from) and breast cancer is worth a little extra fat occasionally.


1. Eggs
Egg yolks are home to tons of essential but hard-to-get nutrients, including choline, which is linked to lower rates of breast cancer (one yolk supplies 25% of your daily need) and antioxidants that may help prevent macular degeneration and cataracts. Though many of us have shunned whole eggs because of their link to heart disease risk, there’s actually substantial evidence that for most of us, eggs are not harmful but healthy. 

People with heart disease should limit egg yolks to two a week, but the rest of us can have one whole egg daily; research shows it won’t raise your risk of heart attack or stroke. Make omelets with one whole egg and two whites, and watch cholesterol at other meals.

from Prevention's list of

25 Ridiculously Healthy Foods.

you know how I love my lists.

Food Fact Friday: Fruit or Vegetable?

I thought this was so interesting...and seriously disturbing. All these years, thinking I was being so good and putting vegetables on my pizza.

8 sneaky fruits that you probably thought were vegetables:

1. Avocados

Sometimes called the Alligator Pear, avocados are the fruit from the Persea Americana, a tall evergreen tree that can grow up to 65 feet in height. They are a good source of vitamin K, dietary fiber, vitamin B6, vitamin C, folate, copper, and contain more potassium than a medium-sized banana. Blend your avocado with two other mystery fruits--bell pepper and tomato--to make everyone's favorite dip: guacamole.

2. Cucumbers

Cucumbers are high-water fruits that belong to the same family as watermelon, zucchini, pumpkin, and other types of squash. A very good source of vitamin C and molybdenum, cukes are also a good source of vitamin A, potassium, manganese, folate, dietary fiber, magnesium, and silica. Tasty suggestion: turn those cucumbers into dill pickles.

3. Eggplant

One of the aforementioned nightshades, eggplants are available in a variety of colors: lavender, jade green, orange, and yellow-white. They also range in size and shape from that of a small tomato to a large zucchini. Eggplant is a very good source of dietary fiber, potassium, manganese, copper, and thiamin (vitamin B1); a good source of vitamin B6, folate, magnesium, and niacin; and also contains phytonutrients such as nasunin and chlorogenic acid.

4. Okra

Immature okra pods are used for soups, canning, and stews or as a fried or boiled vegetable. This seed-filled green capsule is high in dietary fiber, vitamin A, vitamin C, vitamin K, thiamin, vitamin B6, folate, calcium, magnesium, phosphorus, potassium, manganese, protein, riboflavin, niacin, iron, zinc, and copper. Roasted okra is highly recommended.

5. Potatoes

Another nightshade, potatoes are also the most widely cultivated vegetable, I mean, fruit in the world. They provide vitamins like niacin, riboflavin, thiamin, and vitamin C and minerals such as calcium, iron, magnesium, phosphorus, potassium, sodium, and sulfur. They also provide the main ingredient for home fries.

6. Peppers

Plump, bell shaped nightshade fruits that come in purple, green, red, yellow, and orange. An excellent source of vitamins C, A and B6, try them marinated.

7. Squash

Summer squash comes in three varieties--zucchini, crookneck, and pattypan--and is an excellent source of manganese and vitamin C. Wash your summer squash under cool running water, cut off both ends, and then cut it to fit the needs of your particular recipe. Winter squash--e.g. butternut, acorn, hubbard, and pumpkin--provides an abundance of vitamin A. Before cooking winter squash, wash it and then cut it in half and remove the seeds and fibrous material in the cavity

8. Tomatoes

This nightshade fruit is popular, versatile, and comes in over a thousand different varieties. Tomatoes are loaded with nutrients: an excellent source of vitamin C, vitamin A, and vitamin K; a very good source of molybdenum, potassium, manganese, dietary fiber, chromium, and vitamin B1; a good source of vitamin B6, folate, copper, niacin, vitamin B2, magnesium, iron, pantothenic acid, phosphorus, vitamin E, and protein. 

Were you as shocked as I was by this list? 

Okay, I knew about avocados and tomatoes, but eggplant?! Bell peppers?! ZUCCHINI?! Those are all my favorite "vegetables"! How the heck am I supposed to get in all my servings now? I wonder if it was better being ignorant...

read the article here

image from here

Food Fact Friday

Because I'm always coming across strange and interesting (to me) facts about food, thought I'd share some here. Since it's my blog. About food.

Fun fact for today:

1 cup of peas has more protein than a large egg.

Weird, huh?