Monday, September 01, 2008 The Porky-Pink Elephant in the room! POST A COMMENT Have a seat. No, wait a sec, don't sit, I just got that new chair. 'And researchers are saying two-thirds of us are already overweight... Pointing out -- 'every American adult could be overweight 40 years from now. Intended as 'a wake-up call' the new study adds -- 'Simply telling people to eat less and exercise more is not enough. So, it really does take a village (maybe with reinforced seats) -- 'such as making communities more pedestrian-friendly so that people can walk regularly, or getting the food industry to offer healthier, calorie-conscious choices. "It really needs to be more than an individual effort. It needs to be a societal effort." -- I agree here, like climate change, it's the porky-pink elephant in the room that folks don't talk about. So, speak up. Walk it out; and learn more about what you're putting in your mouth. I wrote about my own hugging of a more 'Mediterranean lifestyle; 'read today another article suggest -- 'new studies present evidence that this plant-based diet - which features plenty of vegetables and limited meat, with olive oil the primary source of fat - also reduces cancer risk. I think some basic common sense works here, like simply writing down what you shove down your throat helps (the good, bad, ugly)...I'd suggest signing up online on one of the many social-dieting websites (they're free and it allows you to keep a daily diary that charts your progress). Isn't it really about baby-steps in the right direction. Here's a cool "eat this, not that." video...they also have a fun online quiz (Men's Health) Source: Rueters Health Labels: Health, Healthy Foods, HungryForChange.com, Mediterranan lifestyle, Obesity, Trends posted by Henry Cruz at 3:43 PM Tuesday, August 26, 2008 Hungry for Change? POST A COMMENT 'We all know there are good foods, and bad things on the list to avoid...'but, it's nice to be reminded. This list is as much for myself -- (as I jump back into working out and eating right), as for anybody trying to eat-the-right things, and improve their overall heath. I just had my shot of wheatgrass, and will have a blueberry smoothie later today...how 'bout you? Spinach It may be green and leafy, but spinach is also the ultimate man food. This noted biceps builder is a rich source of plant-based omega-3s and folate, which help reduce the risk of heart disease, stroke, and osteoporosis. Bonus: Folate also increases blood flow to the penis. And spinach is packed with lutein, a compound that fights age-related macular degeneration. Aim for 1 cup fresh spinach or ½ cup cooked per day. SUBSTITUTES: Kale, bok choy, romaine lettuce FIT IT IN: Make your salads with spinach; add spinach to scrambled eggs; drape it over pizza; mix it with marinara sauce and then microwave for an instant dip. PINCH HITTER: Sesame Stir-Braised Kale Heat 4 cloves minced garlic, 1 Tbsp. minced fresh ginger, and 1 tsp. sesame oil in a skillet. Add 2 Tbsp. water and 1 bunch kale (stemmed and chopped). Cover and cook for 3 minutes. Drain. Add 1 tsp. soy sauce and 1 Tbsp. sesame seeds. Yogurt Various cultures claim yogurt as their own creation, but the 2,000-year-old food’s health benefits are not disputed: Fermentation spawns hundreds of millions of probiotic organisms that serve as reinforcements to the battalions of beneficial bacteria in your body, which boost the immune system and provide protection against cancer. Not all yogurts are probiotic though, so make sure the label says “live and active cultures.” Aim for 1 cup of the calcium- and protein-rich goop a day. SUBSTITUTES: Kefir, soy yogurt FIT IT IN: Yogurt topped with blueberries, walnuts, flaxseed, and honey is the ultimate breakfast—or dessert. Plain low-fat yogurt is also a perfect base for creamy salad dressings and dips. HOME RUN: Power Smoothie Blend 1 cup low-fat yogurt, 1 cup fresh or frozen blueberries, 1 cup carrot juice, and 1 cup fresh baby spinach for a nutrient-rich blast. Tomatoes There are two things you need to know about tomatoes: Red are the best, because they’re packed with more of the antioxidant lycopene, and processed tomatoes are just as potent as fresh ones, because it’s easier for the body to absorb the lycopene. Studies show that a diet rich in lycopene can decrease your risk of bladder, lung, prostate, skin, and stomach cancers, as well as reduce the risk of coronary artery disease. Aim for 22 mg of lycopene a day, which is about eight red cherry tomatoes or a glass of tomato juice. SUBSTITUTES: Red watermelon, pink grapefruit, Japanese persimmon, papaya, guava FIT IT IN: Pile on the ketchup and Ragú; guzzle low-sodium V8 and gazpacho; double the amount of tomato paste called for in a recipe. PINCH HITTER: Red and Pink Fruit Bowl Chop 1 small watermelon, 2 grapefruits, 3 persimmons, 1 papaya, and 4 guavas. Garnish with mint. Carrots Most red, yellow, or orange vegetables and fruits are spiked with carotenoids—fat-soluble compounds that are associated with a reduction in a wide range of cancers, as well as reduced risk and severity of inflammatory conditions such as asthma and rheumatoid arthritis—but none are as easy to prepare, or have as low a caloric density, as carrots. Aim for ½ cup a day. SUBSTITUTES: Sweet potato, pumpkin, butternut squash, yellow bell pepper, mango FIT IT IN: Raw baby carrots, sliced raw yellow pepper, butternut squash soup, baked sweet potato, pumpkin pie, mango sorbet, carrot cake PINCH HITTER: Baked Sweet Potato Fries Scrub and dry 2 sweet potatoes. Cut each into 8 slices, and then toss with olive oil and paprika. Spread on a baking sheet and bake for 15 minutes at 350°F. Turn and bake for 10 minutes more. Blueberries Host to more antioxidants than any other popular fruit, blueberries help prevent cancer, diabetes, and age-related memory changes (hence the nickname “brain berry”). Studies show that blueberries, which are rich in fiber and vitamins A and C, boost cardiovascular health. Aim for 1 cup fresh blueberries a day, or ½ cup frozen or dried. SUBSTITUTES: Açai berries, purple grapes, prunes, raisins, strawberries FIT IT IN: Blueberries maintain most of their power in dried, frozen, or jam form. PINCH HITTER: Açai, an Amazonian berry, has even more antioxidants than the blueberry. Mix 2 Tbsp. of açai powder into OJ or add 2 Tbsp. of açai pulp to cereal, yogurt, or a smoothie. Black Beans All beans are good for your heart, but none can boost your brain power like black beans. That’s because they’re full of anthocyanins, antioxidant compounds that have been shown to improve brain function. A daily ½-cup serving provides 8 grams of protein and 7.5 grams of fiber, and is low in calories and free of saturated fat. SUBSTITUTES: Peas, lentils, and pinto, kidney, fava, and lima beans FIT IT IN: Wrap black beans in a breakfast burrito; use both black beans and kidney beans in your chili; puree 1 cup black beans with ¼ cup olive oil and roasted garlic for a healthy dip; add favas, limas, or peas to pasta dishes. HOME RUN: Black Bean and Tomato Salsa Dice 4 tomatoes, 1 onion, 3 cloves garlic, 2 jalapeños, 1 yellow bell pepper, and 1 mango. Mix in a can of black beans and garnish with ½ cup chopped cilantro and the juice of 2 limes. Walnuts Richer in heart-healthy omega-3s than salmon, loaded with more anti-inflammatory polyphenols than red wine, and packing half as much muscle-building protein as chicken, the walnut sounds like a Frankenfood, but it grows on trees. Other nuts combine only one or two of these features, not all three. A serving of walnuts—about 1 ounce, or seven nuts—is good anytime, but especially as a postworkout recovery snack. SUBSTITUTES: Almonds, peanuts, pistachios, macadamia nuts, hazelnuts FIT IT IN: Sprinkle on top of salads; dice and add to pancake batter; spoon peanut butter into curries; grind and mix with olive oil to make a marinade for grilled fish or chicken. HOME RUN: Mix 1 cup walnuts with ½ cup dried blueberries and ¼ cup dark chocolate chunks. Oats The éminence grise of health food, oats garnered the FDA’s first seal of approval. They are packed with soluble fiber, which lowers the risk of heart disease. Yes, oats are loaded with carbs, but the release of those sugars is slowed by the fiber, and because oats also have 10 grams of protein per ½-cup serving, they deliver steady muscle-building energy. SUBSTITUTES: Quinoa, flaxseed, wild rice FIT IT IN: Eat granolas and cereals that have a fiber content of at least 5 grams per serving. Sprinkle 2 Tbsp. ground flaxseed on cereals, salads, and yogurt. PINCH HITTER: Quinoa Salad Quinoa has twice the protein of most cereals, and fewer carbs. Boil 1 cup quinoa in a mixture of 1 cup pear juice and 1 cup water. Let cool. In a large bowl, toss 2 diced apples, 1 cup fresh blueberries, ½ cup chopped walnuts, and 1 cup plain fat-free yogurt. Source: Best Life Magazine Labels: Chefs, Diet 101, Healthy Foods, Well-Balanced Life, Whole Foods posted by Henry Cruz at 12:32 PM Sunday, August 24, 2008 Cut the fat-guessing POST A COMMENT 'Headed back into the gym last week, so I'm also back to sorting threw the latest fitness-trends. Every expert just about agrees that not all of us have the same body type... In terms of diets, I been kinda hugging the border of the Mediterranean Sea, or what's called the Mediterranean Diet -- (those folks near the Mediterranean sea have a low incident of heart disease, chronic diseases, and cancer, and the highest adult life-expectancy rate, which works for me). Here's the basic things about fat, the Mediterranean diet does contains 40% of total daily calories from fat. But, there is such a good thing as 'good fats. Olive oil, a staple of a Mediterranean diet, is a monosaturated fatty acid and counteracts animal fats. This type of fat does not raise blood cholesterol levels and is an excellent source of antioxidants. Monounsaturated fats are, in fact, required for the body in order to function effectively. Another staples in that diet is fish, which is high in omega-3 fatty acids, something that most people do not get enough of. I also eat lean pork and chicken breast, and rarely do I eat red meat... 'Speaking of fat, I read today about potentially -- pill popping your fat-away (for those really lazy people): 'Scientists discovered a protein that can promote the burning of body fat. "Mice injected with a protein called BMP7 increased their production of "good" brown fat cells, while keeping their levels of the normal white fat cells constant. Fat is a crucial part of the body's regulation of metabolism and body temperature. There are two types of fat cell with different functions: the well-known white fat cells, which store energy and contribute to obesity, and lesser-known brown fat cells that burn calories to generate body heat." "As we learn more about the controls of brown fat development, medical interventions to increase energy expenditure by brown fat inducing agents, such as BMP7, may provide hope to these individuals in losing weight and preventing the metabolic disorders associated with obesity," offers the head researcher. I haven't reached that level of lazyness...yet...but... 'Sounds sorta like the perks of the Mediterranean diet; which instead of counting calories, focuses on food selections. In general, Mediterranean style means eating food slowly and savoring the taste of the food. MEDITERRANEAN DIET-101 *High consumption of olive oil. *High consumption of fruit, legumes, and vegetables. *High consumption of grains, pasta, rice, bulgar, couscous, beans, nuts and seeds. *High consumption of garlic. Garlic lowers your cholesterol level and protects you against cancer. *Moderate consumption of grilled and steamed fish. *Low consumption of lean red meat and lean pork. *Low consumption of eggs and dairy products. *Low consumption of red wine. *Regular exercise is an important part of the Mediterranean lifestyle. - GUIDELINES FOR EATING THE MEDITERRANEAN WAY Plan your meals a week ahead. Try to include a wide variety of foods in your menu plan. *Replace butter and other fat with extra virgin olive oil in cooking and baking. Season your olive oil with garlic and/or herbs and spices. *Instead of dessert, eat a plateful of fresh fruit. *Eat lots of whole grains and beans. *Replace white potatoes with sweet potatoes. *Eat meals full of color! Add a variety of vegetables by eating salads and soups. *Limit processed foods. *Add fish to your diet twice a week and cut down on red meat. *Drink lots of water, never sugar-sweetened sodas. Source: Guardian U.K. Labels: drugs, Exercise, Healthy Foods, HungryForChange.com, News Trends, Obesity, Well-Balanced Life, Whole Foods posted by Henry Cruz at 2:48 PM Saturday, August 09, 2008 Not in my backyard... POST A COMMENT I live far away from the wildlife, near the middle of downtown -- but, I like the concept of A Backyard Wildlife Habitat...'it fits right into a community mindset. Giving back to the community, helping it grow, and supporting local businesses nearby, etc. etc. All fits into the right steps towards creating a smaller carbon footprint... I look outside my window, at the tall building, and see everyday how suburban practices has led to the vanishing wildlife population...'but, things can be done...'like helping bees; which play such a vital role in food production -- (transfering pollen to plants). I read today about the National Wildlife Federation (nwf.org/backyard) and their recent efforts; which certifies homeowners who provide friendly environments for small mammal, birds, butterflies and reptiles...'sorta smacks of doing the right the thing. "It costs $40 dollars total: $15 for the membership in NWF and $25 for the sign." Says Mary Ann Newcomer, who stepped up to plate: "I see it as a way to donate to the NWF and to let others know I care about making my garden wildlife friendly." Source: Examiner.com Labels: environment, green living, Healthy Foods, News Trends posted by Henry Cruz at 5:15 PM Monday, August 04, 2008 Don't call 'em "Whole-Pay-Check" POST A COMMENT A couple of years back I had a friend over -- complaining as usual about his job -- and then he spotted my Whole Foods shopping bags laying out in the kitchen. "Oh man, you shop at whole-pay-check?" He says with a touch of disdain. "Only 'rich people shop there." -- Whole-Pay-Check, is what people have labeled the upscale market, -- meaning "shop at Whole Foods...'you'd better expect to spend your Whole-weekly-Paycheck there." I remember I got a tinge of being "too uppity," for wanting quality foods...hey, it was really hard at the time to get fresh fruits and veggies....so, I especially understood the recent NY Times article outlining -- in these tough times -- Whole Foods needs to remake itself: "convincing people that Whole Foods Market can be an economical place to shop." -- Um, Yeah, good luck with that one. "The company was once a Wall Street darling, but its sales growth was cooling even before the economy turned. Since peaking at the beginning of 2006, its stock has dropped more than 70 percent." “I came for something else one day and was shocked to find the meat on sale, so I bought it and put it in the freezer,” adds one customer. I'll be checking them out again this week to monitor the price changes, and see if I come home with at least half my paycheck -- (and I'll write a follow up here). A-Real estate side bar -- 'interesting thing about having a Whole Foods Market open up near you -- I learned watching HGTV -- are property values goes up. Mainly because whole foods will smartly only open up in college-friendly and areas where the average income and education level skews higher than the norm... I know when I buy my new place...it's gonna be near a whole foods so, it'll hold that resale value -- (assuming they can keep their asses in business long enough). Check out this Whole Foods video -- "inviting customers to show up for budget-focused store tours..." Source: NY Times Labels: economy, green living, Healthy Foods, News Trends, Obesity, Poverty Divide, rich and poor divide, Well-Balanced Life, Whole Foods posted by Henry Cruz at 1:35 PM Saturday, August 02, 2008 Time to eat the donuts? POST A COMMENT When folks think of health foods Dunkin' Donunts might be the last place that pops into their heads; but, "a new slate of better-for-you" menu options -- (which debuts Aug 6) -- is gonna try and say, "Hey, we have good stuff too." I'm gonna bet however, the typical Donut customer would sooner order shredded-pig-guts in lard sauce than the healthy alternatives. So this is for your tofu-eating-skinny friend -- who wondered into Dunkin' Donuts with you -- by accident. They'll now would be able to choose "flatbread sandwiches made with egg whites," and "turkey sausage egg-white sandwich or a vegetable one." -- (all under 300 calories) -- Like most fast-food-chains... The hope is to ward off the blame-game that Americans are all turning into uncontrolable fat diabetic slobs. "We're staying very true to our brand and very true to our heritage," says the company. "We're just growing and evolving." Speaking of evolving...'before gulping down those sweeties...dieters should realize that Food is energy — it is good for you. So, allow yourself some room for calorie mistakes. While most of us know choosing the right foods will keep us healthy. those same dieters, in a hurry, or looking for a quick bite -- or something just a bit-wicked with a side order of bacon grease -- turn out to be the donut shops best friend - (and I hear egg whites with a whole-lotta-kethup tastes de-li-ish...) Source: The Business Journal Labels: Diet 101, dunkin donuts, Health, Healthy Foods, HungryForChange.com, News Trends, Obesity, Restaurants, Well-Balanced Life posted by Henry Cruz at 3:40 PM Tuesday, July 29, 2008 Food Memories: Devoid of Fanciness! POST A COMMENT A friend of mine went to one of them fancy four star restaurants -- (that cost an arm and a leg) -- this past weekend, and complained how the food was really bad: "Not up to it's reputation....'too salty, badly prepared and way too costly." It got me thinking, why do people associate good food with high prices? On the Charlie Rose show last week I heard a great line from a famous chef about good-clean-food: "Sorta, maybe like a dive-bar," said David Chang, chef / owner of Momofuku Noodle Bar (NYC), on describing a quest for taking the elitist-stigma out of high rated restaurants. "Why can't that place --(meaning a simple dive bar)-- maybe serve the most delicious food in the world?...to love food in America you have this stigma of being elitist, and that shouldn't be the way." That pretty much sums up my feelings when I go out to eat in a restaurant. It's less about going to a fancy place, where you wear a suit and tie to...or the great ambiance...My motto is take me where the cab-drivers go to for a great meal...'cause doesn't it all come down to the simple and clean food... Menu prices doesn't have to be way-too-expensive -- or showcase an elitist environment to be a great meal...there are local places you can get a great meal experience...I'll be listing a few of my favs' here and over at HungryForChange.com Labels: Charlie Rose, Chefs, Health, Healthy Foods, HungryForChange.com, NYC, Obesity, Restaurants, Whole Foods posted by Henry Cruz at 2:13 PM     ARCHIVES October 2005 . November 2005 . December 2005 . August 2007 . September 2007 . October 2007 . November 2007 . December 2007 . March 2008 . April 2008 . May 2008 . June 2008 . July 2008 . August 2008 . September 2008 .